![](\"http://2.bp.blogspot.com/-53XecJMNMbU/UghdwnvLaFI/AAAAAAAABNo/v5yvEVClDGg/s400/runkeeper+roadrace.jpg\")
','link','post_content','','http://2.bp.blogspot.com/-53XecJMNMbU/UghdwnvLaFI/AAAAAAAABNo/v5yvEVClDGg/s1600/runkeeper+roadrace.jpg'),(4144,270,107,'post','\r\n![](\"http://4.bp.blogspot.com/-WA07Ofqtfu8/VOjZXjR8NwI/AAAAAAAAWTc/uaBbbkUIVtY/s1600/tavern2tavern.jpg\")
\r\nI used to be over 300 lbs...until I hit my breaking point. \r\n
\r\nThen I lost 130 lbs and finished a 100 mile Ultramarathon!
\r\n
\r\nIf I can do it, anyone can do it. Including you.\";s:6:\"filter\";b:0;}i:16;a:3:{s:5:\"title\";s:0:\"\";s:4:\"text\";s:648:\"
\r\n
\r\nI used to be over 300 lbs...until I hit my breaking point.
\r\n
\r\nThen I lost 130 lbs and finished a 100 mile Ultramarathon!
\r\n
\r\nIf I can do it, anyone can do it. Including you.\";s:6:\"filter\";b:0;}i:18;a:3:{s:5:\"title\";s:0:\"\";s:4:\"text\";s:6:\"banner\";s:6:\"filter\";s:7:\"content\";}i:19;a:3:{s:5:\"title\";s:0:\"\";s:4:\"text\";s:6:\"banner\";s:6:\"filter\";s:7:\"content\";}i:20;a:3:{s:5:\"title\";s:0:\"\";s:4:\"text\";s:218:\"
![](\"http://static.shareasale.com/image/68998/GenericProsourcefitBanner300.jpg\")
\";s:6:\"filter\";s:7:\"content\";}i:21;a:3:{s:5:\"title\";s:0:\"\";s:4:\"text\";s:583:\"\r\n\";s:6:\"filter\";s:7:\"content\";}i:23;a:0:{}}','yes'),(80,'widget_rss','a:2:{i:1;a:0:{}s:12:\"_multiwidget\";i:1;}','yes'),(81,'uninstall_plugins','a:13:{s:33:\"instagram-feed/instagram-feed.php\";s:22:\"sb_instagram_uninstall\";s:39:\"libsyn-podcasting/libsyn-podcasting.php\";s:35:\"Libsyn\\Utilities::uninstallSettings\";s:43:\"google-analytics-dashboard-for-wp/gadwp.php\";a:2:{i:0;s:15:\"GADWP_Uninstall\";i:1;s:9:\"uninstall\";}s:30:\"gallery-by-supsystic/index.php\";a:2:{i:0;s:28:\"GridGallery_Installer_Module\";i:1;s:11:\"onUninstall\";}s:37:\"facebook-likebox/facebook-likebox.php\";s:37:\"uninstall_script_for_facebook_likebox\";s:28:\"category-posts/cat-posts.php\";s:22:\"categoryPostsuninstall\";s:27:\"redirection/redirection.php\";a:2:{i:0;s:17:\"Redirection_Admin\";i:1;s:16:\"plugin_uninstall\";}s:37:\"optinmonster/optin-monster-wp-api.php\";s:32:\"optin_monster_api_uninstall_hook\";s:27:\"shareaholic/shareaholic.php\";a:2:{i:0;s:11:\"Shareaholic\";i:1;s:9:\"uninstall\";}s:40:\"coschedule-by-todaymade/tm-scheduler.php\";a:2:{i:0;s:13:\"tm_coschedule\";i:1;s:9:\"uninstall\";}s:65:\"amazon-associates-link-builder/amazon-associates-link-builder.php\";s:14:\"aalb_uninstall\";s:21:\"adrotate/adrotate.php\";s:18:\"adrotate_uninstall\";s:34:\"pricing-table-by-supsystic/pts.php\";a:2:{i:0;s:8:\"utilsPts\";i:1;s:12:\"deletePlugin\";}}','no'),(82,'timezone_string','America/New_York','yes'),(83,'page_for_posts','0','yes'),(84,'page_on_front','0','yes'),(85,'default_post_format','0','yes'),(86,'link_manager_enabled','0','yes'),(87,'finished_splitting_shared_terms','1','yes'),(88,'site_icon','182','yes'),(89,'medium_large_size_w','768','yes'),(90,'medium_large_size_h','0','yes'),(91,'initial_db_version','38590','yes'),(92,'wp_ryff_user_roles','a:7:{s:13:\"administrator\";a:2:{s:4:\"name\";s:13:\"Administrator\";s:12:\"capabilities\";a:80:{s:13:\"switch_themes\";b:1;s:11:\"edit_themes\";b:1;s:16:\"activate_plugins\";b:1;s:12:\"edit_plugins\";b:1;s:10:\"edit_users\";b:1;s:10:\"edit_files\";b:1;s:14:\"manage_options\";b:1;s:17:\"moderate_comments\";b:1;s:17:\"manage_categories\";b:1;s:12:\"manage_links\";b:1;s:12:\"upload_files\";b:1;s:6:\"import\";b:1;s:15:\"unfiltered_html\";b:1;s:10:\"edit_posts\";b:1;s:17:\"edit_others_posts\";b:1;s:20:\"edit_published_posts\";b:1;s:13:\"publish_posts\";b:1;s:10:\"edit_pages\";b:1;s:4:\"read\";b:1;s:8:\"level_10\";b:1;s:7:\"level_9\";b:1;s:7:\"level_8\";b:1;s:7:\"level_7\";b:1;s:7:\"level_6\";b:1;s:7:\"level_5\";b:1;s:7:\"level_4\";b:1;s:7:\"level_3\";b:1;s:7:\"level_2\";b:1;s:7:\"level_1\";b:1;s:7:\"level_0\";b:1;s:17:\"edit_others_pages\";b:1;s:20:\"edit_published_pages\";b:1;s:13:\"publish_pages\";b:1;s:12:\"delete_pages\";b:1;s:19:\"delete_others_pages\";b:1;s:22:\"delete_published_pages\";b:1;s:12:\"delete_posts\";b:1;s:19:\"delete_others_posts\";b:1;s:22:\"delete_published_posts\";b:1;s:20:\"delete_private_posts\";b:1;s:18:\"edit_private_posts\";b:1;s:18:\"read_private_posts\";b:1;s:20:\"delete_private_pages\";b:1;s:18:\"edit_private_pages\";b:1;s:18:\"read_private_pages\";b:1;s:12:\"delete_users\";b:1;s:12:\"create_users\";b:1;s:17:\"unfiltered_upload\";b:1;s:14:\"edit_dashboard\";b:1;s:14:\"update_plugins\";b:1;s:14:\"delete_plugins\";b:1;s:15:\"install_plugins\";b:1;s:13:\"update_themes\";b:1;s:14:\"install_themes\";b:1;s:11:\"update_core\";b:1;s:10:\"list_users\";b:1;s:12:\"remove_users\";b:1;s:13:\"promote_users\";b:1;s:18:\"edit_theme_options\";b:1;s:13:\"delete_themes\";b:1;s:6:\"export\";b:1;s:18:\"adrotate_ad_manage\";b:1;s:18:\"adrotate_ad_delete\";b:1;s:21:\"adrotate_group_manage\";b:1;s:21:\"adrotate_group_delete\";b:1;s:11:\"edit_blocks\";b:1;s:18:\"edit_others_blocks\";b:1;s:14:\"publish_blocks\";b:1;s:19:\"read_private_blocks\";b:1;s:11:\"read_blocks\";b:1;s:13:\"delete_blocks\";b:1;s:21:\"delete_private_blocks\";b:1;s:23:\"delete_published_blocks\";b:1;s:20:\"delete_others_blocks\";b:1;s:19:\"edit_private_blocks\";b:1;s:21:\"edit_published_blocks\";b:1;s:13:\"create_blocks\";b:1;s:20:\"wpseo_manage_options\";b:1;s:10:\"copy_posts\";b:1;s:15:\"manage_database\";b:1;}}s:6:\"editor\";a:2:{s:4:\"name\";s:6:\"Editor\";s:12:\"capabilities\";a:48:{s:17:\"moderate_comments\";b:1;s:17:\"manage_categories\";b:1;s:12:\"manage_links\";b:1;s:12:\"upload_files\";b:1;s:15:\"unfiltered_html\";b:1;s:10:\"edit_posts\";b:1;s:17:\"edit_others_posts\";b:1;s:20:\"edit_published_posts\";b:1;s:13:\"publish_posts\";b:1;s:10:\"edit_pages\";b:1;s:4:\"read\";b:1;s:7:\"level_7\";b:1;s:7:\"level_6\";b:1;s:7:\"level_5\";b:1;s:7:\"level_4\";b:1;s:7:\"level_3\";b:1;s:7:\"level_2\";b:1;s:7:\"level_1\";b:1;s:7:\"level_0\";b:1;s:17:\"edit_others_pages\";b:1;s:20:\"edit_published_pages\";b:1;s:13:\"publish_pages\";b:1;s:12:\"delete_pages\";b:1;s:19:\"delete_others_pages\";b:1;s:22:\"delete_published_pages\";b:1;s:12:\"delete_posts\";b:1;s:19:\"delete_others_posts\";b:1;s:22:\"delete_published_posts\";b:1;s:20:\"delete_private_posts\";b:1;s:18:\"edit_private_posts\";b:1;s:18:\"read_private_posts\";b:1;s:20:\"delete_private_pages\";b:1;s:18:\"edit_private_pages\";b:1;s:18:\"read_private_pages\";b:1;s:11:\"edit_blocks\";b:1;s:18:\"edit_others_blocks\";b:1;s:14:\"publish_blocks\";b:1;s:19:\"read_private_blocks\";b:1;s:11:\"read_blocks\";b:1;s:13:\"delete_blocks\";b:1;s:21:\"delete_private_blocks\";b:1;s:23:\"delete_published_blocks\";b:1;s:20:\"delete_others_blocks\";b:1;s:19:\"edit_private_blocks\";b:1;s:21:\"edit_published_blocks\";b:1;s:13:\"create_blocks\";b:1;s:15:\"wpseo_bulk_edit\";b:1;s:10:\"copy_posts\";b:1;}}s:6:\"author\";a:2:{s:4:\"name\";s:6:\"Author\";s:12:\"capabilities\";a:17:{s:12:\"upload_files\";b:1;s:10:\"edit_posts\";b:1;s:20:\"edit_published_posts\";b:1;s:13:\"publish_posts\";b:1;s:4:\"read\";b:1;s:7:\"level_2\";b:1;s:7:\"level_1\";b:1;s:7:\"level_0\";b:1;s:12:\"delete_posts\";b:1;s:22:\"delete_published_posts\";b:1;s:11:\"edit_blocks\";b:1;s:14:\"publish_blocks\";b:1;s:11:\"read_blocks\";b:1;s:13:\"delete_blocks\";b:1;s:23:\"delete_published_blocks\";b:1;s:21:\"edit_published_blocks\";b:1;s:13:\"create_blocks\";b:1;}}s:11:\"contributor\";a:2:{s:4:\"name\";s:11:\"Contributor\";s:12:\"capabilities\";a:6:{s:10:\"edit_posts\";b:1;s:4:\"read\";b:1;s:7:\"level_1\";b:1;s:7:\"level_0\";b:1;s:12:\"delete_posts\";b:1;s:11:\"read_blocks\";b:1;}}s:10:\"subscriber\";a:2:{s:4:\"name\";s:10:\"Subscriber\";s:12:\"capabilities\";a:2:{s:4:\"read\";b:1;s:7:\"level_0\";b:1;}}s:13:\"wpseo_manager\";a:2:{s:4:\"name\";s:11:\"SEO Manager\";s:12:\"capabilities\";a:49:{s:17:\"moderate_comments\";b:1;s:17:\"manage_categories\";b:1;s:12:\"manage_links\";b:1;s:12:\"upload_files\";b:1;s:15:\"unfiltered_html\";b:1;s:10:\"edit_posts\";b:1;s:17:\"edit_others_posts\";b:1;s:20:\"edit_published_posts\";b:1;s:13:\"publish_posts\";b:1;s:10:\"edit_pages\";b:1;s:4:\"read\";b:1;s:7:\"level_7\";b:1;s:7:\"level_6\";b:1;s:7:\"level_5\";b:1;s:7:\"level_4\";b:1;s:7:\"level_3\";b:1;s:7:\"level_2\";b:1;s:7:\"level_1\";b:1;s:7:\"level_0\";b:1;s:17:\"edit_others_pages\";b:1;s:20:\"edit_published_pages\";b:1;s:13:\"publish_pages\";b:1;s:12:\"delete_pages\";b:1;s:19:\"delete_others_pages\";b:1;s:22:\"delete_published_pages\";b:1;s:12:\"delete_posts\";b:1;s:19:\"delete_others_posts\";b:1;s:22:\"delete_published_posts\";b:1;s:20:\"delete_private_posts\";b:1;s:18:\"edit_private_posts\";b:1;s:18:\"read_private_posts\";b:1;s:20:\"delete_private_pages\";b:1;s:18:\"edit_private_pages\";b:1;s:18:\"read_private_pages\";b:1;s:11:\"edit_blocks\";b:1;s:18:\"edit_others_blocks\";b:1;s:14:\"publish_blocks\";b:1;s:19:\"read_private_blocks\";b:1;s:11:\"read_blocks\";b:1;s:13:\"delete_blocks\";b:1;s:21:\"delete_private_blocks\";b:1;s:23:\"delete_published_blocks\";b:1;s:20:\"delete_others_blocks\";b:1;s:19:\"edit_private_blocks\";b:1;s:21:\"edit_published_blocks\";b:1;s:13:\"create_blocks\";b:1;s:15:\"wpseo_bulk_edit\";b:1;s:28:\"wpseo_edit_advanced_metadata\";b:1;s:20:\"wpseo_manage_options\";b:1;}}s:12:\"wpseo_editor\";a:2:{s:4:\"name\";s:10:\"SEO Editor\";s:12:\"capabilities\";a:48:{s:17:\"moderate_comments\";b:1;s:17:\"manage_categories\";b:1;s:12:\"manage_links\";b:1;s:12:\"upload_files\";b:1;s:15:\"unfiltered_html\";b:1;s:10:\"edit_posts\";b:1;s:17:\"edit_others_posts\";b:1;s:20:\"edit_published_posts\";b:1;s:13:\"publish_posts\";b:1;s:10:\"edit_pages\";b:1;s:4:\"read\";b:1;s:7:\"level_7\";b:1;s:7:\"level_6\";b:1;s:7:\"level_5\";b:1;s:7:\"level_4\";b:1;s:7:\"level_3\";b:1;s:7:\"level_2\";b:1;s:7:\"level_1\";b:1;s:7:\"level_0\";b:1;s:17:\"edit_others_pages\";b:1;s:20:\"edit_published_pages\";b:1;s:13:\"publish_pages\";b:1;s:12:\"delete_pages\";b:1;s:19:\"delete_others_pages\";b:1;s:22:\"delete_published_pages\";b:1;s:12:\"delete_posts\";b:1;s:19:\"delete_others_posts\";b:1;s:22:\"delete_published_posts\";b:1;s:20:\"delete_private_posts\";b:1;s:18:\"edit_private_posts\";b:1;s:18:\"read_private_posts\";b:1;s:20:\"delete_private_pages\";b:1;s:18:\"edit_private_pages\";b:1;s:18:\"read_private_pages\";b:1;s:11:\"edit_blocks\";b:1;s:18:\"edit_others_blocks\";b:1;s:14:\"publish_blocks\";b:1;s:19:\"read_private_blocks\";b:1;s:11:\"read_blocks\";b:1;s:13:\"delete_blocks\";b:1;s:21:\"delete_private_blocks\";b:1;s:23:\"delete_published_blocks\";b:1;s:20:\"delete_others_blocks\";b:1;s:19:\"edit_private_blocks\";b:1;s:21:\"edit_published_blocks\";b:1;s:13:\"create_blocks\";b:1;s:15:\"wpseo_bulk_edit\";b:1;s:28:\"wpseo_edit_advanced_metadata\";b:1;}}}','yes'),(93,'fresh_site','0','yes'),(94,'widget_search','a:2:{i:2;a:1:{s:5:\"title\";s:0:\"\";}s:12:\"_multiwidget\";i:1;}','yes'),(95,'widget_recent-posts','a:3:{i:2;a:2:{s:5:\"title\";s:0:\"\";s:6:\"number\";i:5;}s:12:\"_multiwidget\";i:1;i:4;a:0:{}}','yes'),(96,'widget_recent-comments','a:2:{i:2;a:2:{s:5:\"title\";s:0:\"\";s:6:\"number\";i:5;}s:12:\"_multiwidget\";i:1;}','yes'),(97,'widget_archives','a:2:{i:2;a:3:{s:5:\"title\";s:0:\"\";s:5:\"count\";i:0;s:8:\"dropdown\";i:1;}s:12:\"_multiwidget\";i:1;}','yes'),(98,'widget_meta','a:2:{i:2;a:1:{s:5:\"title\";s:0:\"\";}s:12:\"_multiwidget\";i:1;}','yes'),(99,'sidebars_widgets','a:12:{s:19:\"wp_inactive_widgets\";a:13:{i:0;s:7:\"text-13\";i:1;s:7:\"text-15\";i:2;s:7:\"text-16\";i:3;s:14:\"recent-posts-4\";i:4;s:6:\"text-6\";i:5;s:6:\"text-9\";i:6;s:18:\"facebook-likebox-3\";i:7;s:11:\"top-posts-2\";i:8;s:6:\"meta-2\";i:9;s:12:\"categories-2\";i:10;s:17:\"recent-comments-2\";i:11;s:13:\"media_image-3\";i:12;s:14:\"recent-posts-2\";}s:9:\"sidebar-1\";a:10:{i:0;s:18:\"adrotate_widgets-3\";i:1;s:16:\"category-posts-3\";i:2;s:19:\"swifty-img-widget-3\";i:3;s:6:\"text-2\";i:4;s:6:\"text-4\";i:5;s:13:\"custom_html-3\";i:6;s:7:\"text-21\";i:7;s:8:\"search-2\";i:8;s:6:\"text-7\";i:9;s:7:\"text-11\";}s:9:\"sidebar-2\";a:0:{}s:6:\"header\";a:0:{}s:8:\"footer-1\";a:1:{i:0;s:37:\"recent-posts-widget-with-thumbnails-5\";}s:8:\"footer-2\";a:1:{i:0;s:6:\"text-3\";}s:8:\"footer-3\";a:1:{i:0;s:37:\"recent-posts-widget-with-thumbnails-3\";}s:8:\"footer-4\";a:0:{}s:8:\"footer-5\";a:0:{}s:18:\"orphaned_widgets_1\";a:3:{i:0;s:8:\"search-2\";i:1;s:14:\"recent-posts-2\";i:2;s:10:\"archives-2\";}s:13:\"array_version\";i:3;s:7:\"top-bar\";a:0:{}}','yes'),(209,'theme_mods_hueman','a:4:{i:0;b:0;s:18:\"custom_css_post_id\";i:-1;s:11:\"custom_logo\";i:156;s:16:\"sidebars_widgets\";a:2:{s:4:\"time\";i:1483312813;s:4:\"data\";a:9:{s:19:\"wp_inactive_widgets\";a:0:{}s:7:\"primary\";a:6:{i:0;s:8:\"search-2\";i:1;s:14:\"recent-posts-2\";i:2;s:17:\"recent-comments-2\";i:3;s:10:\"archives-2\";i:4;s:12:\"categories-2\";i:5;s:6:\"meta-2\";}s:9:\"secondary\";N;s:8:\"footer-1\";N;s:8:\"footer-2\";N;s:8:\"footer-3\";N;s:8:\"footer-4\";N;s:10:\"header-ads\";N;s:10:\"footer-ads\";N;}}}','yes'),(107,'jetpack_sync_settings_disable','0','yes'),(108,'jetpack_file_data','a:2:{s:3:\"5.4\";a:55:{s:32:\"31e5b9ae08b62c2b0cd8a7792242298b\";a:14:{s:4:\"name\";s:20:\"Spelling and Grammar\";s:11:\"description\";s:39:\"Check your spelling, style, and grammar\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"6\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:7:\"Writing\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:115:\"after the deadline, afterthedeadline, spell, spellchecker, spelling, grammar, proofreading, style, language, cliche\";}s:32:\"3f41b2d629265b5de8108b463abbe8e2\";a:14:{s:4:\"name\";s:8:\"Carousel\";s:11:\"description\";s:75:\"Display images and galleries in a gorgeous, full-screen browsing experience\";s:14:\"jumpstart_desc\";s:79:\"Brings your photos and images to life as full-size, easily navigable galleries.\";s:4:\"sort\";s:2:\"22\";s:20:\"recommendation_order\";s:2:\"12\";s:10:\"introduced\";s:3:\"1.5\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:17:\"Photos and Videos\";s:7:\"feature\";s:21:\"Appearance, Jumpstart\";s:25:\"additional_search_queries\";s:80:\"gallery, carousel, diaporama, slideshow, images, lightbox, exif, metadata, image\";}s:32:\"e1c539d5b392f5a1709dada3da5793cc\";a:14:{s:4:\"name\";s:13:\"Comment Likes\";s:11:\"description\";s:64:\"Increase visitor engagement by adding a Like button to comments.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"39\";s:20:\"recommendation_order\";s:2:\"17\";s:10:\"introduced\";s:3:\"5.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:6:\"Social\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:37:\"like widget, like button, like, likes\";}s:32:\"c6ebb418dde302de09600a6025370583\";a:14:{s:4:\"name\";s:8:\"Comments\";s:11:\"description\";s:80:\"Let readers use WordPress.com, Twitter, Facebook, or Google+ accounts to comment\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"20\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.4\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:6:\"Social\";s:7:\"feature\";s:10:\"Engagement\";s:25:\"additional_search_queries\";s:53:\"comments, comment, facebook, twitter, google+, social\";}s:32:\"836f9485669e1bbb02920cb474730df0\";a:14:{s:4:\"name\";s:12:\"Contact Form\";s:11:\"description\";s:57:\"Insert a customizable contact form anywhere on your site.\";s:14:\"jumpstart_desc\";s:111:\"Adds a button to your post and page editors, allowing you to build simple forms to help visitors stay in touch.\";s:4:\"sort\";s:2:\"15\";s:20:\"recommendation_order\";s:2:\"14\";s:10:\"introduced\";s:3:\"1.3\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:5:\"Other\";s:7:\"feature\";s:18:\"Writing, Jumpstart\";s:25:\"additional_search_queries\";s:44:\"contact, form, grunion, feedback, submission\";}s:32:\"ea3970eebf8aac55fc3eca5dca0e0157\";a:14:{s:4:\"name\";s:20:\"Custom content types\";s:11:\"description\";s:74:\"Display different types of content on your site with custom content types.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"34\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"3.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:7:\"Writing\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:72:\"cpt, custom post types, portfolio, portfolios, testimonial, testimonials\";}s:32:\"d2bb05ccad3d8789df40ca3abb97336c\";a:14:{s:4:\"name\";s:10:\"Custom CSS\";s:11:\"description\";s:53:\"Tweak your site’s CSS without modifying your theme.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"2\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.7\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:10:\"Appearance\";s:7:\"feature\";s:10:\"Appearance\";s:25:\"additional_search_queries\";s:108:\"css, customize, custom, style, editor, less, sass, preprocessor, font, mobile, appearance, theme, stylesheet\";}s:32:\"a2064eec5b9c7e0d816af71dee7a715f\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"53a4ec755022ef3953699734c343da02\";a:14:{s:4:\"name\";s:21:\"Enhanced Distribution\";s:11:\"description\";s:27:\"Increase reach and traffic.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"5\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.2\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:6:\"Public\";s:11:\"module_tags\";s:7:\"Writing\";s:7:\"feature\";s:10:\"Engagement\";s:25:\"additional_search_queries\";s:54:\"google, seo, firehose, search, broadcast, broadcasting\";}s:32:\"e1f1f6e3689fc31c477e64b06e2f8fbf\";a:14:{s:4:\"name\";s:16:\"Google Analytics\";s:11:\"description\";s:56:\"Set up Google Analytics without touching a line of code.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"37\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"4.5\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:10:\"Engagement\";s:25:\"additional_search_queries\";s:37:\"webmaster, google, analytics, console\";}s:32:\"72fecb67ee6704ba0a33e0225316ad06\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"d56e2886185a9eace719cc57d46770df\";a:14:{s:4:\"name\";s:19:\"Gravatar Hovercards\";s:11:\"description\";s:58:\"Enable pop-up business cards over commenters’ Gravatars.\";s:14:\"jumpstart_desc\";s:131:\"Let commenters link their profiles to their Gravatar accounts, making it easy for your visitors to learn more about your community.\";s:4:\"sort\";s:2:\"11\";s:20:\"recommendation_order\";s:2:\"13\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:18:\"Social, Appearance\";s:7:\"feature\";s:21:\"Appearance, Jumpstart\";s:25:\"additional_search_queries\";s:20:\"gravatar, hovercards\";}s:32:\"e391e760617bd0e0736550e34a73d7fe\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:8:\"2.0.3 ??\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"2e345370766346c616b3c5046e817720\";a:14:{s:4:\"name\";s:15:\"Infinite Scroll\";s:11:\"description\";s:53:\"Automatically load new content when a visitor scrolls\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"26\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:10:\"Appearance\";s:7:\"feature\";s:10:\"Appearance\";s:25:\"additional_search_queries\";s:33:\"scroll, infinite, infinite scroll\";}s:32:\"bd69edbf134de5fae8fdcf2e70a45b56\";a:14:{s:4:\"name\";s:8:\"JSON API\";s:11:\"description\";s:51:\"Allow applications to securely access your content.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"19\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.9\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:6:\"Public\";s:11:\"module_tags\";s:19:\"Writing, Developers\";s:7:\"feature\";s:7:\"General\";s:25:\"additional_search_queries\";s:50:\"api, rest, develop, developers, json, klout, oauth\";}s:32:\"8110b7a4423aaa619dfa46b8843e10d1\";a:14:{s:4:\"name\";s:14:\"Beautiful Math\";s:11:\"description\";s:57:\"Use LaTeX markup for complex equations and other geekery.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"12\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:7:\"Writing\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:47:\"latex, math, equation, equations, formula, code\";}s:32:\"fd7e85d3b4887fa6b6f997d6592c1f33\";a:14:{s:4:\"name\";s:5:\"Likes\";s:11:\"description\";s:63:\"Give visitors an easy way to show they appreciate your content.\";s:14:\"jumpstart_desc\";s:63:\"Give visitors an easy way to show they appreciate your content.\";s:4:\"sort\";s:2:\"23\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.2\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:6:\"Social\";s:7:\"feature\";s:21:\"Engagement, Jumpstart\";s:25:\"additional_search_queries\";s:26:\"like, likes, wordpress.com\";}s:32:\"c5dfef41fad5bcdcaae8e315e5cfc420\";a:14:{s:4:\"name\";s:6:\"Manage\";s:11:\"description\";s:54:\"Manage all of your sites from a centralized dashboard.\";s:14:\"jumpstart_desc\";s:151:\"Helps you remotely manage plugins, turn on automated updates, and more from wordpress.com.\";s:4:\"sort\";s:1:\"1\";s:20:\"recommendation_order\";s:1:\"3\";s:10:\"introduced\";s:3:\"3.4\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:35:\"Centralized Management, Recommended\";s:7:\"feature\";s:7:\"General\";s:25:\"additional_search_queries\";s:26:\"manage, management, remote\";}s:32:\"fd6dc399b92bce76013427e3107c314f\";a:14:{s:4:\"name\";s:8:\"Markdown\";s:11:\"description\";s:50:\"Write posts or pages in plain-text Markdown syntax\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"31\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.8\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:7:\"Writing\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:12:\"md, markdown\";}s:32:\"614679778a7db6d8129c9f69ac8e10a5\";a:14:{s:4:\"name\";s:21:\"WordPress.com Toolbar\";s:11:\"description\";s:91:\"Replaces the admin bar with a useful toolbar to quickly manage your site via WordPress.com.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"38\";s:20:\"recommendation_order\";s:2:\"16\";s:10:\"introduced\";s:3:\"4.8\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:7:\"General\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:19:\"adminbar, masterbar\";}s:32:\"c49a35b6482b0426cb07ad28ecf5d7df\";a:14:{s:4:\"name\";s:12:\"Mobile Theme\";s:11:\"description\";s:31:\"Enable the Jetpack Mobile theme\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"21\";s:20:\"recommendation_order\";s:2:\"11\";s:10:\"introduced\";s:3:\"1.8\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:31:\"Appearance, Mobile, Recommended\";s:7:\"feature\";s:10:\"Appearance\";s:25:\"additional_search_queries\";s:24:\"mobile, theme, minileven\";}s:32:\"b42e38f6fafd2e4104ebe5bf39b4be47\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"771cfeeba0d3d23ec344d5e781fb0ae2\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"54f0661d27c814fc8bde39580181d939\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"46c4c413b5c72bbd3c3dbd14ff8f8adc\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"9ea52fa25783e5ceeb6bfaed3268e64e\";a:14:{s:4:\"name\";s:7:\"Monitor\";s:11:\"description\";s:61:\"Receive immediate notifications if your site goes down, 24/7.\";s:14:\"jumpstart_desc\";s:61:\"Receive immediate notifications if your site goes down, 24/7.\";s:4:\"sort\";s:2:\"28\";s:20:\"recommendation_order\";s:2:\"10\";s:10:\"introduced\";s:3:\"2.6\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:11:\"Recommended\";s:7:\"feature\";s:19:\"Security, Jumpstart\";s:25:\"additional_search_queries\";s:37:\"monitor, uptime, downtime, monitoring\";}s:32:\"cfcaafd0fcad087899d715e0b877474d\";a:14:{s:4:\"name\";s:13:\"Notifications\";s:11:\"description\";s:57:\"Receive instant notifications of site comments and likes.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"13\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.9\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:5:\"Other\";s:7:\"feature\";s:7:\"General\";s:25:\"additional_search_queries\";s:62:\"notification, notifications, toolbar, adminbar, push, comments\";}s:32:\"0d18bfa69bec61550c1d813ce64149b0\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"3f0a11e23118f0788d424b646a6d465f\";a:14:{s:4:\"name\";s:6:\"Photon\";s:11:\"description\";s:26:\"Speed up images and photos\";s:14:\"jumpstart_desc\";s:141:\"Mirrors and serves your images from our free and fast image CDN, improving your site’s performance with no additional load on your servers.\";s:4:\"sort\";s:2:\"25\";s:20:\"recommendation_order\";s:1:\"1\";s:10:\"introduced\";s:3:\"2.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:42:\"Photos and Videos, Appearance, Recommended\";s:7:\"feature\";s:34:\"Recommended, Jumpstart, Appearance\";s:25:\"additional_search_queries\";s:38:\"photon, image, cdn, performance, speed\";}s:32:\"e37cfbcb72323fb1fe8255a2edb4d738\";a:14:{s:4:\"name\";s:13:\"Post by email\";s:11:\"description\";s:33:\"Publish posts by sending an email\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"14\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:7:\"Writing\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:20:\"post by email, email\";}s:32:\"728290d131a480bfe7b9e405d7cd925f\";a:14:{s:4:\"name\";s:7:\"Protect\";s:11:\"description\";s:41:\"Block suspicious-looking sign in activity\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"1\";s:20:\"recommendation_order\";s:1:\"4\";s:10:\"introduced\";s:3:\"3.4\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:11:\"Recommended\";s:7:\"feature\";s:8:\"Security\";s:25:\"additional_search_queries\";s:65:\"security, secure, protection, botnet, brute force, protect, login\";}s:32:\"f9ce784babbbf4dcca99b8cd2ceb420c\";a:14:{s:4:\"name\";s:9:\"Publicize\";s:11:\"description\";s:27:\"Automated social marketing.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"10\";s:20:\"recommendation_order\";s:1:\"7\";s:10:\"introduced\";s:3:\"2.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:19:\"Social, Recommended\";s:7:\"feature\";s:10:\"Engagement\";s:25:\"additional_search_queries\";s:107:\"facebook, twitter, google+, googleplus, google, path, tumblr, linkedin, social, tweet, connections, sharing\";}s:32:\"052c03877dd3d296a71531cb07ad939a\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"52edecb2a75222e75b2dce4356a4efce\";a:14:{s:4:\"name\";s:13:\"Related posts\";s:11:\"description\";s:64:\"Increase page views by showing related content to your visitors.\";s:14:\"jumpstart_desc\";s:113:\"Keep visitors engaged on your blog by highlighting relevant and new content at the bottom of each published post.\";s:4:\"sort\";s:2:\"29\";s:20:\"recommendation_order\";s:1:\"9\";s:10:\"introduced\";s:3:\"2.9\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:11:\"Recommended\";s:7:\"feature\";s:21:\"Engagement, Jumpstart\";s:25:\"additional_search_queries\";s:22:\"related, related posts\";}s:32:\"fe7a38addc9275dcbe6c4ff6c44a9350\";a:14:{s:4:\"name\";s:6:\"Search\";s:11:\"description\";s:41:\"Enhanced search, powered by Elasticsearch\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"5.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:5:\"false\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:6:\"Search\";s:25:\"additional_search_queries\";s:6:\"search\";}s:32:\"68b0d01689803c0ea7e4e60a86de2519\";a:14:{s:4:\"name\";s:9:\"SEO Tools\";s:11:\"description\";s:50:\"Better results on search engines and social media.\";s:14:\"jumpstart_desc\";s:50:\"Better results on search engines and social media.\";s:4:\"sort\";s:2:\"35\";s:20:\"recommendation_order\";s:2:\"15\";s:10:\"introduced\";s:3:\"4.4\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:18:\"Social, Appearance\";s:7:\"feature\";s:18:\"Traffic, Jumpstart\";s:25:\"additional_search_queries\";s:81:\"search engine optimization, social preview, meta description, custom title format\";}s:32:\"8b059cb50a66b717f1ec842e736b858c\";a:14:{s:4:\"name\";s:7:\"Sharing\";s:11:\"description\";s:37:\"Allow visitors to share your content.\";s:14:\"jumpstart_desc\";s:116:\"Twitter, Facebook and Google+ buttons at the bottom of each post, making it easy for visitors to share your content.\";s:4:\"sort\";s:1:\"7\";s:20:\"recommendation_order\";s:1:\"6\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:3:\"1.2\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:19:\"Social, Recommended\";s:7:\"feature\";s:21:\"Engagement, Jumpstart\";s:25:\"additional_search_queries\";s:141:\"share, sharing, sharedaddy, buttons, icons, email, facebook, twitter, google+, linkedin, pinterest, pocket, press this, print, reddit, tumblr\";}s:32:\"a6d2394329871857401255533a9873f7\";a:14:{s:4:\"name\";s:16:\"Shortcode Embeds\";s:11:\"description\";s:50:\"Embed media from popular sites without any coding.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"3\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:3:\"1.2\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:46:\"Photos and Videos, Social, Writing, Appearance\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:236:\"shortcodes, shortcode, embeds, media, bandcamp, dailymotion, facebook, flickr, google calendars, google maps, google+, polldaddy, recipe, recipes, scribd, slideshare, slideshow, slideshows, soundcloud, ted, twitter, vimeo, vine, youtube\";}s:32:\"21496e2897ea5f81605e2f2ac3beb921\";a:14:{s:4:\"name\";s:16:\"WP.me Shortlinks\";s:11:\"description\";s:54:\"Create short and simple links for all posts and pages.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"8\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:6:\"Social\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:17:\"shortlinks, wp.me\";}s:32:\"e2a54a5d7879a4162709e6ffb540dd08\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"f5c537bc304f55b29c1a87e30be0cd24\";a:14:{s:4:\"name\";s:8:\"Sitemaps\";s:11:\"description\";s:50:\"Make it easy for search engines to find your site.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"13\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"3.9\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:6:\"Public\";s:11:\"module_tags\";s:20:\"Recommended, Traffic\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:39:\"sitemap, traffic, search, site map, seo\";}s:32:\"59a23643437358a9b557f1d1e20ab040\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"6a90f97c3194cfca5671728eaaeaf15e\";a:14:{s:4:\"name\";s:14:\"Single Sign On\";s:11:\"description\";s:62:\"Allow users to log into this site using WordPress.com accounts\";s:14:\"jumpstart_desc\";s:98:\"Lets you log in to all your Jetpack-enabled sites with one click using your WordPress.com account.\";s:4:\"sort\";s:2:\"30\";s:20:\"recommendation_order\";s:1:\"5\";s:10:\"introduced\";s:3:\"2.6\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:10:\"Developers\";s:7:\"feature\";s:19:\"Security, Jumpstart\";s:25:\"additional_search_queries\";s:34:\"sso, single sign on, login, log in\";}s:32:\"b65604e920392e2f7134b646760b75e8\";a:14:{s:4:\"name\";s:10:\"Site Stats\";s:11:\"description\";s:44:\"Collect valuable traffic stats and insights.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"1\";s:20:\"recommendation_order\";s:1:\"2\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:23:\"Site Stats, Recommended\";s:7:\"feature\";s:10:\"Engagement\";s:25:\"additional_search_queries\";s:54:\"statistics, tracking, analytics, views, traffic, stats\";}s:32:\"23a586dd7ead00e69ec53eb32ef740e4\";a:14:{s:4:\"name\";s:13:\"Subscriptions\";s:11:\"description\";s:87:\"Allow users to subscribe to your posts and comments and receive notifications via email\";s:14:\"jumpstart_desc\";s:126:\"Give visitors two easy subscription options — while commenting, or via a separate email subscription widget you can display.\";s:4:\"sort\";s:1:\"9\";s:20:\"recommendation_order\";s:1:\"8\";s:10:\"introduced\";s:3:\"1.2\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:6:\"Social\";s:7:\"feature\";s:21:\"Engagement, Jumpstart\";s:25:\"additional_search_queries\";s:74:\"subscriptions, subscription, email, follow, followers, subscribers, signup\";}s:32:\"1d978b8d84d2f378fe1a702a67633b6d\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"b3b983461d7f3d27322a3551ed8a9405\";a:14:{s:4:\"name\";s:15:\"Tiled Galleries\";s:11:\"description\";s:61:\"Display image galleries in a variety of elegant arrangements.\";s:14:\"jumpstart_desc\";s:61:\"Display image galleries in a variety of elegant arrangements.\";s:4:\"sort\";s:2:\"24\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:17:\"Photos and Videos\";s:7:\"feature\";s:21:\"Appearance, Jumpstart\";s:25:\"additional_search_queries\";s:43:\"gallery, tiles, tiled, grid, mosaic, images\";}s:32:\"d924e5b05722b0e104448543598f54c0\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"36741583b10c521997e563ad8e1e8b77\";a:14:{s:4:\"name\";s:12:\"Data Backups\";s:11:\"description\";s:54:\"Off-site backups, security scans, and automatic fixes.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"32\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:5:\"0:1.2\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:5:\"false\";s:4:\"free\";s:5:\"false\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:16:\"Security, Health\";s:25:\"additional_search_queries\";s:28:\"vaultpress, backup, security\";}s:32:\"2b9b44f09b5459617d68dd82ee17002a\";a:14:{s:4:\"name\";s:17:\"Site verification\";s:11:\"description\";s:58:\"Establish your site\'s authenticity with external services.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"33\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"3.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:10:\"Engagement\";s:25:\"additional_search_queries\";s:56:\"webmaster, seo, google, bing, pinterest, search, console\";}s:32:\"5ab4c0db7c42e10e646342da0274c491\";a:14:{s:4:\"name\";s:10:\"VideoPress\";s:11:\"description\";s:27:\"Fast, ad-free video hosting\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"27\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.5\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:5:\"false\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:17:\"Photos and Videos\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:25:\"video, videos, videopress\";}s:32:\"60a1d3aa38bc0fe1039e59dd60888543\";a:14:{s:4:\"name\";s:17:\"Widget Visibility\";s:11:\"description\";s:42:\"Control where widgets appear on your site.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"17\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.4\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:10:\"Appearance\";s:7:\"feature\";s:10:\"Appearance\";s:25:\"additional_search_queries\";s:54:\"widget visibility, logic, conditional, widgets, widget\";}s:32:\"174ed3416476c2cb9ff5b0f671280b15\";a:14:{s:4:\"name\";s:21:\"Extra Sidebar Widgets\";s:11:\"description\";s:54:\"Add images, Twitter streams, and more to your sidebar.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"4\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.2\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:18:\"Social, Appearance\";s:7:\"feature\";s:10:\"Appearance\";s:25:\"additional_search_queries\";s:65:\"widget, widgets, facebook, gallery, twitter, gravatar, image, rss\";}s:32:\"a668bc9418d6de87409f867892fcdd7f\";a:14:{s:4:\"name\";s:3:\"Ads\";s:11:\"description\";s:60:\"Earn income by allowing Jetpack to display high quality ads.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"1\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:5:\"4.5.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:19:\"Traffic, Appearance\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:26:\"advertising, ad codes, ads\";}s:32:\"28b931a1db19bd24869bd54b14e733d5\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}}s:3:\"5.3\";a:55:{s:32:\"31e5b9ae08b62c2b0cd8a7792242298b\";a:14:{s:4:\"name\";s:20:\"Spelling and Grammar\";s:11:\"description\";s:39:\"Check your spelling, style, and grammar\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"6\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:7:\"Writing\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:115:\"after the deadline, afterthedeadline, spell, spellchecker, spelling, grammar, proofreading, style, language, cliche\";}s:32:\"3f41b2d629265b5de8108b463abbe8e2\";a:14:{s:4:\"name\";s:8:\"Carousel\";s:11:\"description\";s:75:\"Display images and galleries in a gorgeous, full-screen browsing experience\";s:14:\"jumpstart_desc\";s:79:\"Brings your photos and images to life as full-size, easily navigable galleries.\";s:4:\"sort\";s:2:\"22\";s:20:\"recommendation_order\";s:2:\"12\";s:10:\"introduced\";s:3:\"1.5\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:17:\"Photos and Videos\";s:7:\"feature\";s:21:\"Appearance, Jumpstart\";s:25:\"additional_search_queries\";s:80:\"gallery, carousel, diaporama, slideshow, images, lightbox, exif, metadata, image\";}s:32:\"e1c539d5b392f5a1709dada3da5793cc\";a:14:{s:4:\"name\";s:13:\"Comment Likes\";s:11:\"description\";s:64:\"Increase visitor engagement by adding a Like button to comments.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"39\";s:20:\"recommendation_order\";s:2:\"17\";s:10:\"introduced\";s:3:\"5.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:6:\"Social\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:37:\"like widget, like button, like, likes\";}s:32:\"c6ebb418dde302de09600a6025370583\";a:14:{s:4:\"name\";s:8:\"Comments\";s:11:\"description\";s:80:\"Let readers use WordPress.com, Twitter, Facebook, or Google+ accounts to comment\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"20\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.4\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:6:\"Social\";s:7:\"feature\";s:10:\"Engagement\";s:25:\"additional_search_queries\";s:53:\"comments, comment, facebook, twitter, google+, social\";}s:32:\"836f9485669e1bbb02920cb474730df0\";a:14:{s:4:\"name\";s:12:\"Contact Form\";s:11:\"description\";s:57:\"Insert a customizable contact form anywhere on your site.\";s:14:\"jumpstart_desc\";s:111:\"Adds a button to your post and page editors, allowing you to build simple forms to help visitors stay in touch.\";s:4:\"sort\";s:2:\"15\";s:20:\"recommendation_order\";s:2:\"14\";s:10:\"introduced\";s:3:\"1.3\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:5:\"Other\";s:7:\"feature\";s:18:\"Writing, Jumpstart\";s:25:\"additional_search_queries\";s:44:\"contact, form, grunion, feedback, submission\";}s:32:\"ea3970eebf8aac55fc3eca5dca0e0157\";a:14:{s:4:\"name\";s:20:\"Custom content types\";s:11:\"description\";s:74:\"Display different types of content on your site with custom content types.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"34\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"3.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:7:\"Writing\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:72:\"cpt, custom post types, portfolio, portfolios, testimonial, testimonials\";}s:32:\"d2bb05ccad3d8789df40ca3abb97336c\";a:14:{s:4:\"name\";s:10:\"Custom CSS\";s:11:\"description\";s:53:\"Tweak your site’s CSS without modifying your theme.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"2\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.7\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:10:\"Appearance\";s:7:\"feature\";s:10:\"Appearance\";s:25:\"additional_search_queries\";s:108:\"css, customize, custom, style, editor, less, sass, preprocessor, font, mobile, appearance, theme, stylesheet\";}s:32:\"a2064eec5b9c7e0d816af71dee7a715f\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"53a4ec755022ef3953699734c343da02\";a:14:{s:4:\"name\";s:21:\"Enhanced Distribution\";s:11:\"description\";s:27:\"Increase reach and traffic.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"5\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.2\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:6:\"Public\";s:11:\"module_tags\";s:7:\"Writing\";s:7:\"feature\";s:10:\"Engagement\";s:25:\"additional_search_queries\";s:54:\"google, seo, firehose, search, broadcast, broadcasting\";}s:32:\"e1f1f6e3689fc31c477e64b06e2f8fbf\";a:14:{s:4:\"name\";s:16:\"Google Analytics\";s:11:\"description\";s:56:\"Set up Google Analytics without touching a line of code.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"37\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"4.5\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:10:\"Engagement\";s:25:\"additional_search_queries\";s:37:\"webmaster, google, analytics, console\";}s:32:\"72fecb67ee6704ba0a33e0225316ad06\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"d56e2886185a9eace719cc57d46770df\";a:14:{s:4:\"name\";s:19:\"Gravatar Hovercards\";s:11:\"description\";s:58:\"Enable pop-up business cards over commenters’ Gravatars.\";s:14:\"jumpstart_desc\";s:131:\"Let commenters link their profiles to their Gravatar accounts, making it easy for your visitors to learn more about your community.\";s:4:\"sort\";s:2:\"11\";s:20:\"recommendation_order\";s:2:\"13\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:18:\"Social, Appearance\";s:7:\"feature\";s:21:\"Appearance, Jumpstart\";s:25:\"additional_search_queries\";s:20:\"gravatar, hovercards\";}s:32:\"e391e760617bd0e0736550e34a73d7fe\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:8:\"2.0.3 ??\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"2e345370766346c616b3c5046e817720\";a:14:{s:4:\"name\";s:15:\"Infinite Scroll\";s:11:\"description\";s:53:\"Automatically load new content when a visitor scrolls\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"26\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:10:\"Appearance\";s:7:\"feature\";s:10:\"Appearance\";s:25:\"additional_search_queries\";s:33:\"scroll, infinite, infinite scroll\";}s:32:\"bd69edbf134de5fae8fdcf2e70a45b56\";a:14:{s:4:\"name\";s:8:\"JSON API\";s:11:\"description\";s:51:\"Allow applications to securely access your content.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"19\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.9\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:6:\"Public\";s:11:\"module_tags\";s:19:\"Writing, Developers\";s:7:\"feature\";s:7:\"General\";s:25:\"additional_search_queries\";s:50:\"api, rest, develop, developers, json, klout, oauth\";}s:32:\"8110b7a4423aaa619dfa46b8843e10d1\";a:14:{s:4:\"name\";s:14:\"Beautiful Math\";s:11:\"description\";s:57:\"Use LaTeX markup for complex equations and other geekery.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"12\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:7:\"Writing\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:47:\"latex, math, equation, equations, formula, code\";}s:32:\"fd7e85d3b4887fa6b6f997d6592c1f33\";a:14:{s:4:\"name\";s:5:\"Likes\";s:11:\"description\";s:63:\"Give visitors an easy way to show they appreciate your content.\";s:14:\"jumpstart_desc\";s:63:\"Give visitors an easy way to show they appreciate your content.\";s:4:\"sort\";s:2:\"23\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.2\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:6:\"Social\";s:7:\"feature\";s:21:\"Engagement, Jumpstart\";s:25:\"additional_search_queries\";s:26:\"like, likes, wordpress.com\";}s:32:\"c5dfef41fad5bcdcaae8e315e5cfc420\";a:14:{s:4:\"name\";s:6:\"Manage\";s:11:\"description\";s:54:\"Manage all of your sites from a centralized dashboard.\";s:14:\"jumpstart_desc\";s:151:\"Helps you remotely manage plugins, turn on automated updates, and more from wordpress.com.\";s:4:\"sort\";s:1:\"1\";s:20:\"recommendation_order\";s:1:\"3\";s:10:\"introduced\";s:3:\"3.4\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:35:\"Centralized Management, Recommended\";s:7:\"feature\";s:7:\"General\";s:25:\"additional_search_queries\";s:26:\"manage, management, remote\";}s:32:\"fd6dc399b92bce76013427e3107c314f\";a:14:{s:4:\"name\";s:8:\"Markdown\";s:11:\"description\";s:50:\"Write posts or pages in plain-text Markdown syntax\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"31\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.8\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:7:\"Writing\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:12:\"md, markdown\";}s:32:\"614679778a7db6d8129c9f69ac8e10a5\";a:14:{s:4:\"name\";s:21:\"WordPress.com Toolbar\";s:11:\"description\";s:91:\"Replaces the admin bar with a useful toolbar to quickly manage your site via WordPress.com.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"38\";s:20:\"recommendation_order\";s:2:\"16\";s:10:\"introduced\";s:3:\"4.8\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:7:\"General\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:19:\"adminbar, masterbar\";}s:32:\"c49a35b6482b0426cb07ad28ecf5d7df\";a:14:{s:4:\"name\";s:12:\"Mobile Theme\";s:11:\"description\";s:31:\"Enable the Jetpack Mobile theme\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"21\";s:20:\"recommendation_order\";s:2:\"11\";s:10:\"introduced\";s:3:\"1.8\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:31:\"Appearance, Mobile, Recommended\";s:7:\"feature\";s:10:\"Appearance\";s:25:\"additional_search_queries\";s:24:\"mobile, theme, minileven\";}s:32:\"b42e38f6fafd2e4104ebe5bf39b4be47\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"771cfeeba0d3d23ec344d5e781fb0ae2\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"54f0661d27c814fc8bde39580181d939\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"46c4c413b5c72bbd3c3dbd14ff8f8adc\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"9ea52fa25783e5ceeb6bfaed3268e64e\";a:14:{s:4:\"name\";s:7:\"Monitor\";s:11:\"description\";s:61:\"Receive immediate notifications if your site goes down, 24/7.\";s:14:\"jumpstart_desc\";s:61:\"Receive immediate notifications if your site goes down, 24/7.\";s:4:\"sort\";s:2:\"28\";s:20:\"recommendation_order\";s:2:\"10\";s:10:\"introduced\";s:3:\"2.6\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:11:\"Recommended\";s:7:\"feature\";s:19:\"Security, Jumpstart\";s:25:\"additional_search_queries\";s:37:\"monitor, uptime, downtime, monitoring\";}s:32:\"cfcaafd0fcad087899d715e0b877474d\";a:14:{s:4:\"name\";s:13:\"Notifications\";s:11:\"description\";s:57:\"Receive instant notifications of site comments and likes.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"13\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.9\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:5:\"Other\";s:7:\"feature\";s:7:\"General\";s:25:\"additional_search_queries\";s:62:\"notification, notifications, toolbar, adminbar, push, comments\";}s:32:\"0d18bfa69bec61550c1d813ce64149b0\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"3f0a11e23118f0788d424b646a6d465f\";a:14:{s:4:\"name\";s:6:\"Photon\";s:11:\"description\";s:26:\"Speed up images and photos\";s:14:\"jumpstart_desc\";s:141:\"Mirrors and serves your images from our free and fast image CDN, improving your site’s performance with no additional load on your servers.\";s:4:\"sort\";s:2:\"25\";s:20:\"recommendation_order\";s:1:\"1\";s:10:\"introduced\";s:3:\"2.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:42:\"Photos and Videos, Appearance, Recommended\";s:7:\"feature\";s:34:\"Recommended, Jumpstart, Appearance\";s:25:\"additional_search_queries\";s:38:\"photon, image, cdn, performance, speed\";}s:32:\"e37cfbcb72323fb1fe8255a2edb4d738\";a:14:{s:4:\"name\";s:13:\"Post by email\";s:11:\"description\";s:33:\"Publish posts by sending an email\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"14\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:7:\"Writing\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:20:\"post by email, email\";}s:32:\"728290d131a480bfe7b9e405d7cd925f\";a:14:{s:4:\"name\";s:7:\"Protect\";s:11:\"description\";s:41:\"Block suspicious-looking sign in activity\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"1\";s:20:\"recommendation_order\";s:1:\"4\";s:10:\"introduced\";s:3:\"3.4\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:11:\"Recommended\";s:7:\"feature\";s:8:\"Security\";s:25:\"additional_search_queries\";s:65:\"security, secure, protection, botnet, brute force, protect, login\";}s:32:\"f9ce784babbbf4dcca99b8cd2ceb420c\";a:14:{s:4:\"name\";s:9:\"Publicize\";s:11:\"description\";s:27:\"Automated social marketing.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"10\";s:20:\"recommendation_order\";s:1:\"7\";s:10:\"introduced\";s:3:\"2.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:19:\"Social, Recommended\";s:7:\"feature\";s:10:\"Engagement\";s:25:\"additional_search_queries\";s:107:\"facebook, twitter, google+, googleplus, google, path, tumblr, linkedin, social, tweet, connections, sharing\";}s:32:\"052c03877dd3d296a71531cb07ad939a\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"52edecb2a75222e75b2dce4356a4efce\";a:14:{s:4:\"name\";s:13:\"Related posts\";s:11:\"description\";s:64:\"Increase page views by showing related content to your visitors.\";s:14:\"jumpstart_desc\";s:113:\"Keep visitors engaged on your blog by highlighting relevant and new content at the bottom of each published post.\";s:4:\"sort\";s:2:\"29\";s:20:\"recommendation_order\";s:1:\"9\";s:10:\"introduced\";s:3:\"2.9\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:11:\"Recommended\";s:7:\"feature\";s:21:\"Engagement, Jumpstart\";s:25:\"additional_search_queries\";s:22:\"related, related posts\";}s:32:\"fe7a38addc9275dcbe6c4ff6c44a9350\";a:14:{s:4:\"name\";s:6:\"Search\";s:11:\"description\";s:41:\"Enhanced search, powered by Elasticsearch\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"5.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:5:\"false\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:6:\"Search\";s:25:\"additional_search_queries\";s:6:\"search\";}s:32:\"68b0d01689803c0ea7e4e60a86de2519\";a:14:{s:4:\"name\";s:9:\"SEO Tools\";s:11:\"description\";s:50:\"Better results on search engines and social media.\";s:14:\"jumpstart_desc\";s:50:\"Better results on search engines and social media.\";s:4:\"sort\";s:2:\"35\";s:20:\"recommendation_order\";s:2:\"15\";s:10:\"introduced\";s:3:\"4.4\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:18:\"Social, Appearance\";s:7:\"feature\";s:18:\"Traffic, Jumpstart\";s:25:\"additional_search_queries\";s:81:\"search engine optimization, social preview, meta description, custom title format\";}s:32:\"8b059cb50a66b717f1ec842e736b858c\";a:14:{s:4:\"name\";s:7:\"Sharing\";s:11:\"description\";s:37:\"Allow visitors to share your content.\";s:14:\"jumpstart_desc\";s:116:\"Twitter, Facebook and Google+ buttons at the bottom of each post, making it easy for visitors to share your content.\";s:4:\"sort\";s:1:\"7\";s:20:\"recommendation_order\";s:1:\"6\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:3:\"1.2\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:19:\"Social, Recommended\";s:7:\"feature\";s:21:\"Engagement, Jumpstart\";s:25:\"additional_search_queries\";s:141:\"share, sharing, sharedaddy, buttons, icons, email, facebook, twitter, google+, linkedin, pinterest, pocket, press this, print, reddit, tumblr\";}s:32:\"a6d2394329871857401255533a9873f7\";a:14:{s:4:\"name\";s:16:\"Shortcode Embeds\";s:11:\"description\";s:50:\"Embed media from popular sites without any coding.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"3\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:3:\"1.2\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:46:\"Photos and Videos, Social, Writing, Appearance\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:236:\"shortcodes, shortcode, embeds, media, bandcamp, dailymotion, facebook, flickr, google calendars, google maps, google+, polldaddy, recipe, recipes, scribd, slideshare, slideshow, slideshows, soundcloud, ted, twitter, vimeo, vine, youtube\";}s:32:\"21496e2897ea5f81605e2f2ac3beb921\";a:14:{s:4:\"name\";s:16:\"WP.me Shortlinks\";s:11:\"description\";s:54:\"Create short and simple links for all posts and pages.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"8\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:6:\"Social\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:17:\"shortlinks, wp.me\";}s:32:\"e2a54a5d7879a4162709e6ffb540dd08\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"f5c537bc304f55b29c1a87e30be0cd24\";a:14:{s:4:\"name\";s:8:\"Sitemaps\";s:11:\"description\";s:50:\"Make it easy for search engines to find your site.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"13\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"3.9\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:6:\"Public\";s:11:\"module_tags\";s:20:\"Recommended, Traffic\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:39:\"sitemap, traffic, search, site map, seo\";}s:32:\"59a23643437358a9b557f1d1e20ab040\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"6a90f97c3194cfca5671728eaaeaf15e\";a:14:{s:4:\"name\";s:14:\"Single Sign On\";s:11:\"description\";s:62:\"Allow users to log into this site using WordPress.com accounts\";s:14:\"jumpstart_desc\";s:98:\"Lets you log in to all your Jetpack-enabled sites with one click using your WordPress.com account.\";s:4:\"sort\";s:2:\"30\";s:20:\"recommendation_order\";s:1:\"5\";s:10:\"introduced\";s:3:\"2.6\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:10:\"Developers\";s:7:\"feature\";s:19:\"Security, Jumpstart\";s:25:\"additional_search_queries\";s:34:\"sso, single sign on, login, log in\";}s:32:\"b65604e920392e2f7134b646760b75e8\";a:14:{s:4:\"name\";s:10:\"Site Stats\";s:11:\"description\";s:44:\"Collect valuable traffic stats and insights.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"1\";s:20:\"recommendation_order\";s:1:\"2\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:23:\"Site Stats, Recommended\";s:7:\"feature\";s:10:\"Engagement\";s:25:\"additional_search_queries\";s:54:\"statistics, tracking, analytics, views, traffic, stats\";}s:32:\"23a586dd7ead00e69ec53eb32ef740e4\";a:14:{s:4:\"name\";s:13:\"Subscriptions\";s:11:\"description\";s:87:\"Allow users to subscribe to your posts and comments and receive notifications via email\";s:14:\"jumpstart_desc\";s:126:\"Give visitors two easy subscription options — while commenting, or via a separate email subscription widget you can display.\";s:4:\"sort\";s:1:\"9\";s:20:\"recommendation_order\";s:1:\"8\";s:10:\"introduced\";s:3:\"1.2\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:6:\"Social\";s:7:\"feature\";s:21:\"Engagement, Jumpstart\";s:25:\"additional_search_queries\";s:74:\"subscriptions, subscription, email, follow, followers, subscribers, signup\";}s:32:\"1d978b8d84d2f378fe1a702a67633b6d\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"b3b983461d7f3d27322a3551ed8a9405\";a:14:{s:4:\"name\";s:15:\"Tiled Galleries\";s:11:\"description\";s:61:\"Display image galleries in a variety of elegant arrangements.\";s:14:\"jumpstart_desc\";s:61:\"Display image galleries in a variety of elegant arrangements.\";s:4:\"sort\";s:2:\"24\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:17:\"Photos and Videos\";s:7:\"feature\";s:21:\"Appearance, Jumpstart\";s:25:\"additional_search_queries\";s:43:\"gallery, tiles, tiled, grid, mosaic, images\";}s:32:\"d924e5b05722b0e104448543598f54c0\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}s:32:\"36741583b10c521997e563ad8e1e8b77\";a:14:{s:4:\"name\";s:12:\"Data Backups\";s:11:\"description\";s:54:\"Off-site backups, security scans, and automatic fixes.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"32\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:5:\"0:1.2\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:5:\"false\";s:4:\"free\";s:5:\"false\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:16:\"Security, Health\";s:25:\"additional_search_queries\";s:28:\"vaultpress, backup, security\";}s:32:\"2b9b44f09b5459617d68dd82ee17002a\";a:14:{s:4:\"name\";s:17:\"Site verification\";s:11:\"description\";s:58:\"Establish your site\'s authenticity with external services.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"33\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"3.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:10:\"Engagement\";s:25:\"additional_search_queries\";s:56:\"webmaster, seo, google, bing, pinterest, search, console\";}s:32:\"5ab4c0db7c42e10e646342da0274c491\";a:14:{s:4:\"name\";s:10:\"VideoPress\";s:11:\"description\";s:27:\"Fast, ad-free video hosting\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"27\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.5\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:5:\"false\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:17:\"Photos and Videos\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:25:\"video, videos, videopress\";}s:32:\"60a1d3aa38bc0fe1039e59dd60888543\";a:14:{s:4:\"name\";s:17:\"Widget Visibility\";s:11:\"description\";s:42:\"Control where widgets appear on your site.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"17\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.4\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:10:\"Appearance\";s:7:\"feature\";s:10:\"Appearance\";s:25:\"additional_search_queries\";s:54:\"widget visibility, logic, conditional, widgets, widget\";}s:32:\"174ed3416476c2cb9ff5b0f671280b15\";a:14:{s:4:\"name\";s:21:\"Extra Sidebar Widgets\";s:11:\"description\";s:54:\"Add images, Twitter streams, and more to your sidebar.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"4\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.2\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:18:\"Social, Appearance\";s:7:\"feature\";s:10:\"Appearance\";s:25:\"additional_search_queries\";s:65:\"widget, widgets, facebook, gallery, twitter, gravatar, image, rss\";}s:32:\"a668bc9418d6de87409f867892fcdd7f\";a:14:{s:4:\"name\";s:3:\"Ads\";s:11:\"description\";s:60:\"Earn income by allowing Jetpack to display high quality ads.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"1\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:5:\"4.5.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:19:\"Traffic, Appearance\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:26:\"advertising, ad codes, ads\";}s:32:\"28b931a1db19bd24869bd54b14e733d5\";a:14:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";}}}','yes'),(100,'optinmonster_trial_id','1258907','yes'),(101,'mm_host','b7119342-0c17-11e2-8b3b-0030483370c8','yes'),(102,'mm_brand','BlueHost','yes'),(103,'_mm_refresh_token','58695f8e-2e38-4fcb-8d24-3b674219cb1b','yes'),(104,'endurance_user','1','yes'),(105,'cron','a:29:{i:1537904805;a:1:{s:17:\"jetpack_sync_cron\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:21:\"jetpack_sync_interval\";s:4:\"args\";a:0:{}s:8:\"interval\";i:300;}}}i:1537904896;a:1:{s:20:\"blc_cron_check_links\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:6:\"hourly\";s:4:\"args\";a:0:{}s:8:\"interval\";i:3600;}}}i:1537905045;a:1:{s:22:\"jetpack_sync_full_cron\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:21:\"jetpack_sync_interval\";s:4:\"args\";a:0:{}s:8:\"interval\";i:300;}}}i:1537905139;a:1:{s:14:\"mm_cron_hourly\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:6:\"hourly\";s:4:\"args\";a:0:{}s:8:\"interval\";i:3600;}}}i:1537905687;a:1:{s:26:\"embedly_revalidate_account\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:6:\"hourly\";s:4:\"args\";a:0:{}s:8:\"interval\";i:3600;}}}i:1537906038;a:1:{s:34:\"wp_privacy_delete_old_export_files\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:6:\"hourly\";s:4:\"args\";a:0:{}s:8:\"interval\";i:3600;}}}i:1537906225;a:3:{s:16:\"wp_version_check\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:10:\"twicedaily\";s:4:\"args\";a:0:{}s:8:\"interval\";i:43200;}}s:17:\"wp_update_plugins\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:10:\"twicedaily\";s:4:\"args\";a:0:{}s:8:\"interval\";i:43200;}}s:16:\"wp_update_themes\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:10:\"twicedaily\";s:4:\"args\";a:0:{}s:8:\"interval\";i:43200;}}}i:1537906292;a:1:{s:36:\"shareaholic_remove_transients_hourly\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:6:\"hourly\";s:4:\"args\";a:0:{}s:8:\"interval\";i:3600;}}}i:1537908063;a:1:{s:20:\"jetpack_clean_nonces\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:6:\"hourly\";s:4:\"args\";a:0:{}s:8:\"interval\";i:3600;}}}i:1537908739;a:2:{s:13:\"mm_cron_daily\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:5:\"daily\";s:4:\"args\";a:0:{}s:8:\"interval\";i:86400;}}s:18:\"mm_cron_twicedaily\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:10:\"twicedaily\";s:4:\"args\";a:0:{}s:8:\"interval\";i:43200;}}}i:1537908742;a:1:{s:19:\"wp_scheduled_delete\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:5:\"daily\";s:4:\"args\";a:0:{}s:8:\"interval\";i:86400;}}}i:1537910870;a:1:{s:26:\"upgrader_scheduled_cleanup\";a:1:{s:32:\"0ccf2cd3d884d481982e9545044191dc\";a:2:{s:8:\"schedule\";b:0;s:4:\"args\";a:1:{i:0;i:1868;}}}}i:1537911119;a:1:{s:26:\"upgrader_scheduled_cleanup\";a:1:{s:32:\"3333b666e38e89caf5262d73cc844ee2\";a:2:{s:8:\"schedule\";b:0;s:4:\"args\";a:1:{i:0;i:1869;}}}}i:1537911593;a:1:{s:20:\"jetpack_v2_heartbeat\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:5:\"daily\";s:4:\"args\";a:0:{}s:8:\"interval\";i:86400;}}}i:1537911624;a:1:{s:24:\"jp_purge_transients_cron\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:5:\"daily\";s:4:\"args\";a:0:{}s:8:\"interval\";i:86400;}}}i:1537912697;a:2:{s:41:\"wpseo-premium-prominent-words-recalculate\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:5:\"daily\";s:4:\"args\";a:0:{}s:8:\"interval\";i:86400;}}s:30:\"wpseo-premium-orphaned-content\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:5:\"daily\";s:4:\"args\";a:0:{}s:8:\"interval\";i:86400;}}}i:1537918652;a:1:{s:21:\"adrotate_evaluate_ads\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:10:\"twicedaily\";s:4:\"args\";a:0:{}s:8:\"interval\";i:43200;}}}i:1537919552;a:1:{s:26:\"adrotate_empty_trackerdata\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:10:\"twicedaily\";s:4:\"args\";a:0:{}s:8:\"interval\";i:43200;}}}i:1537930096;a:1:{s:28:\"blc_cron_email_notifications\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:5:\"daily\";s:4:\"args\";a:0:{}s:8:\"interval\";i:86400;}}}i:1537936154;a:1:{s:24:\"akismet_scheduled_delete\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:5:\"daily\";s:4:\"args\";a:0:{}s:8:\"interval\";i:86400;}}}i:1537936941;a:1:{s:30:\"wp_scheduled_auto_draft_delete\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:5:\"daily\";s:4:\"args\";a:0:{}s:8:\"interval\";i:86400;}}}i:1537959061;a:1:{s:19:\"wpseo-reindex-links\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:5:\"daily\";s:4:\"args\";a:0:{}s:8:\"interval\";i:86400;}}}i:1537966219;a:1:{s:22:\"redirection_log_delete\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:5:\"daily\";s:4:\"args\";a:0:{}s:8:\"interval\";i:86400;}}}i:1537976097;a:1:{s:25:\"delete_expired_transients\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:5:\"daily\";s:4:\"args\";a:0:{}s:8:\"interval\";i:86400;}}}i:1538340739;a:1:{s:14:\"mm_cron_weekly\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:6:\"weekly\";s:4:\"args\";a:0:{}s:8:\"interval\";i:604800;}}}i:1538496806;a:1:{s:18:\"wpseo_onpage_fetch\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:6:\"weekly\";s:4:\"args\";a:0:{}s:8:\"interval\";i:604800;}}}i:1538650096;a:1:{s:29:\"blc_cron_database_maintenance\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:9:\"bimonthly\";s:4:\"args\";a:0:{}s:8:\"interval\";i:936000;}}}i:1538945539;a:1:{s:15:\"mm_cron_monthly\";a:1:{s:32:\"40cd750bba9870f18aada2478b24840a\";a:3:{s:8:\"schedule\";s:7:\"monthly\";s:4:\"args\";a:0:{}s:8:\"interval\";i:2419200;}}}s:7:\"version\";i:2;}','yes'),(106,'jetpack_activated','1','yes'),(109,'jetpack_available_modules','a:1:{s:3:\"6.5\";a:43:{s:18:\"after-the-deadline\";s:3:\"1.1\";s:8:\"carousel\";s:3:\"1.5\";s:13:\"comment-likes\";s:3:\"5.1\";s:8:\"comments\";s:3:\"1.4\";s:12:\"contact-form\";s:3:\"1.3\";s:20:\"custom-content-types\";s:3:\"3.1\";s:10:\"custom-css\";s:3:\"1.7\";s:21:\"enhanced-distribution\";s:3:\"1.2\";s:16:\"google-analytics\";s:3:\"4.5\";s:19:\"gravatar-hovercards\";s:3:\"1.1\";s:15:\"infinite-scroll\";s:3:\"2.0\";s:8:\"json-api\";s:3:\"1.9\";s:5:\"latex\";s:3:\"1.1\";s:11:\"lazy-images\";s:5:\"5.6.0\";s:5:\"likes\";s:3:\"2.2\";s:6:\"manage\";s:3:\"3.4\";s:8:\"markdown\";s:3:\"2.8\";s:9:\"masterbar\";s:3:\"4.8\";s:9:\"minileven\";s:3:\"1.8\";s:7:\"monitor\";s:3:\"2.6\";s:5:\"notes\";s:3:\"1.9\";s:6:\"photon\";s:3:\"2.0\";s:13:\"post-by-email\";s:3:\"2.0\";s:7:\"protect\";s:3:\"3.4\";s:9:\"publicize\";s:3:\"2.0\";s:3:\"pwa\";s:5:\"5.6.0\";s:13:\"related-posts\";s:3:\"2.9\";s:6:\"search\";s:3:\"5.0\";s:9:\"seo-tools\";s:3:\"4.4\";s:10:\"sharedaddy\";s:3:\"1.1\";s:10:\"shortcodes\";s:3:\"1.1\";s:10:\"shortlinks\";s:3:\"1.1\";s:8:\"sitemaps\";s:3:\"3.9\";s:3:\"sso\";s:3:\"2.6\";s:5:\"stats\";s:3:\"1.1\";s:13:\"subscriptions\";s:3:\"1.2\";s:13:\"tiled-gallery\";s:3:\"2.1\";s:10:\"vaultpress\";s:5:\"0:1.2\";s:18:\"verification-tools\";s:3:\"3.0\";s:10:\"videopress\";s:3:\"2.5\";s:17:\"widget-visibility\";s:3:\"2.4\";s:7:\"widgets\";s:3:\"1.2\";s:7:\"wordads\";s:5:\"4.5.0\";}}','yes'),(110,'jetpack_options','a:13:{s:7:\"version\";s:14:\"6.5:1536135072\";s:11:\"old_version\";s:16:\"6.4.2:1533931985\";s:28:\"fallback_no_verify_ssl_certs\";i:0;s:9:\"time_diff\";i:0;s:2:\"id\";i:121957792;s:6:\"public\";i:0;s:9:\"jumpstart\";s:19:\"jumpstart_activated\";s:11:\"master_user\";i:1;s:14:\"last_heartbeat\";i:1537825240;s:24:\"custom_css_4.7_migration\";b:1;s:9:\"hide_jitm\";a:1:{s:10:\"vaultpress\";a:2:{s:14:\"last_dismissal\";i:1508446672;s:6:\"number\";i:2;}}s:22:\"image_widget_migration\";b:1;s:24:\"gallery_widget_migration\";b:1;}','yes'),(26924,'sumome_hide_dashboard_overlay','0','yes'),(116,'mm_previous_tests','a:3:{i:0;s:23:\"jetpack-onboarding-v1.5\";i:1;s:30:\"jetpack-onboarding-v1.5-exempt\";i:2;s:32:\"jetpack-onboarding-v1.7.4-exempt\";}','yes'),(117,'widget_pages','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(118,'widget_calendar','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(119,'widget_tag_cloud','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(120,'widget_nav_menu','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(121,'widget_akismet_widget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(122,'widget_optin-monster-api','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(124,'mm_install_date','Jan 01, 2017','yes'),(125,'mm_cron','a:3:{s:6:\"weekly\";a:2:{s:15:\"spam_blocked_ip\";a:4:{s:1:\"t\";s:5:\"event\";s:2:\"ec\";s:9:\"scheduled\";s:2:\"ea\";s:15:\"spam_blocked_ip\";s:2:\"el\";i:0;}s:10:\"wp_version\";a:4:{s:1:\"t\";s:5:\"event\";s:2:\"ec\";s:9:\"scheduled\";s:2:\"ea\";s:10:\"wp_version\";s:2:\"el\";s:5:\"4.9.8\";}}s:5:\"daily\";a:1:{s:14:\"plugin_version\";a:4:{s:1:\"t\";s:5:\"event\";s:2:\"ec\";s:9:\"scheduled\";s:2:\"ea\";s:14:\"plugin_version\";s:2:\"el\";s:5:\"1.3.4\";}}s:7:\"monthly\";a:4:{s:11:\"php_version\";a:4:{s:1:\"t\";s:5:\"event\";s:2:\"ec\";s:9:\"scheduled\";s:2:\"ea\";s:11:\"php_version\";s:2:\"el\";s:6:\"7.0.31\";}s:12:\"plugin_count\";a:4:{s:1:\"t\";s:5:\"event\";s:2:\"ec\";s:9:\"scheduled\";s:2:\"ea\";s:12:\"plugin_count\";s:2:\"el\";i:34;}s:11:\"theme_count\";a:4:{s:1:\"t\";s:5:\"event\";s:2:\"ec\";s:9:\"scheduled\";s:2:\"ea\";s:11:\"theme_count\";s:2:\"el\";i:24;}s:13:\"current_theme\";a:4:{s:1:\"t\";s:5:\"event\";s:2:\"ec\";s:9:\"scheduled\";s:2:\"ea\";s:13:\"current_theme\";s:2:\"el\";s:9:\"forefront\";}}}','yes'),(126,'mm_coming_soon','false','yes'),(132,'theme_mods_twentyseventeen','a:1:{s:16:\"sidebars_widgets\";a:2:{s:4:\"time\";i:1483301481;s:4:\"data\";a:4:{s:19:\"wp_inactive_widgets\";a:0:{}s:9:\"sidebar-1\";a:6:{i:0;s:8:\"search-2\";i:1;s:14:\"recent-posts-2\";i:2;s:17:\"recent-comments-2\";i:3;s:10:\"archives-2\";i:4;s:12:\"categories-2\";i:5;s:6:\"meta-2\";}s:9:\"sidebar-2\";a:0:{}s:9:\"sidebar-3\";a:0:{}}}}','yes'),(133,'current_theme','Forefront','yes'),(134,'theme_switched','','yes'),(144,'do_activate','0','yes'),(146,'mm_churn','a:4:{s:2:\"ip\";s:12:\"50.87.248.94\";s:6:\"whoami\";s:8:\"sothisj4\";s:3:\"key\";s:2005:\"\n\n\n\n \n \n\n\n\n\n
\n\n\n\n
\n \n\n\";s:4:\"test\";s:0:\"\";}','yes'),(155,'staging_config','a:5:{s:14:\"production_dir\";s:28:\"/home2/sothisj4/public_html/\";s:11:\"staging_dir\";s:41:\"/home2/sothisj4/public_html/staging/4102/\";s:14:\"production_url\";s:29:\"http://50.87.248.94/~sothisj4\";s:11:\"staging_url\";s:42:\"http://50.87.248.94/~sothisj4/staging/4102\";s:13:\"creation_date\";s:11:\"Jan 1, 2017\";}','yes'),(160,'jpo_firstrun','1','yes'),(161,'can_compress_scripts','0','no'),(39300,'category_children','a:2:{i:3;a:3:{i:0;i:374;i:1;i:385;i:2;i:391;}i:4;a:2:{i:0;i:376;i:1;i:377;}}','yes'),(4222,'addtoany_options','a:42:{s:17:\"floating_vertical\";s:11:\"left_docked\";s:19:\"floating_horizontal\";s:4:\"none\";s:26:\"floating_vertical_position\";s:3:\"100\";s:24:\"floating_vertical_offset\";s:1:\"0\";s:28:\"floating_vertical_responsive\";s:1:\"1\";s:38:\"floating_vertical_responsive_max_width\";s:3:\"980\";s:28:\"floating_horizontal_position\";s:1:\"0\";s:26:\"floating_horizontal_offset\";s:1:\"0\";s:30:\"floating_horizontal_responsive\";s:1:\"1\";s:40:\"floating_horizontal_responsive_min_width\";s:3:\"981\";s:8:\"position\";s:6:\"bottom\";s:30:\"display_in_posts_on_front_page\";s:2:\"-1\";s:33:\"display_in_posts_on_archive_pages\";s:2:\"-1\";s:19:\"display_in_excerpts\";s:2:\"-1\";s:16:\"display_in_posts\";s:2:\"-1\";s:16:\"display_in_pages\";s:2:\"-1\";s:22:\"display_in_attachments\";s:2:\"-1\";s:15:\"display_in_feed\";s:2:\"-1\";s:7:\"onclick\";s:2:\"-1\";s:9:\"icon_size\";s:2:\"32\";s:6:\"button\";s:10:\"A2A_SVG_32\";s:13:\"button_custom\";s:0:\"\";s:17:\"button_show_count\";s:2:\"-1\";s:6:\"header\";s:0:\"\";s:23:\"additional_js_variables\";s:0:\"\";s:14:\"additional_css\";s:0:\"\";s:12:\"custom_icons\";s:2:\"-1\";s:16:\"custom_icons_url\";s:1:\"/\";s:17:\"custom_icons_type\";s:3:\"png\";s:18:\"custom_icons_width\";s:0:\"\";s:19:\"custom_icons_height\";s:0:\"\";s:10:\"inline_css\";s:1:\"1\";s:5:\"cache\";s:2:\"-1\";s:11:\"button_text\";s:5:\"Share\";s:24:\"special_facebook_options\";a:1:{s:10:\"show_count\";s:2:\"-1\";}s:25:\"special_pinterest_options\";a:1:{s:10:\"show_count\";s:2:\"-1\";}s:15:\"active_services\";a:5:{i:0;s:8:\"facebook\";i:1;s:7:\"twitter\";i:2;s:11:\"google_plus\";i:3;s:9:\"pinterest\";i:4;s:6:\"pocket\";}s:29:\"special_facebook_like_options\";a:1:{s:4:\"verb\";s:4:\"like\";}s:29:\"special_twitter_tweet_options\";a:1:{s:10:\"show_count\";s:2:\"-1\";}s:30:\"special_google_plusone_options\";a:1:{s:10:\"show_count\";s:2:\"-1\";}s:33:\"special_google_plus_share_options\";a:1:{s:10:\"show_count\";s:2:\"-1\";}s:29:\"special_pinterest_pin_options\";a:1:{s:10:\"show_count\";s:2:\"-1\";}}','yes'),(178,'jpo_started','1','yes'),(179,'jpo_site_type','business','yes'),(180,'jpo_step_statuses','a:7:{s:5:\"title\";a:2:{s:9:\"completed\";b:1;s:7:\"skipped\";b:0;}s:7:\"is-blog\";a:2:{s:9:\"completed\";b:1;s:7:\"skipped\";b:0;}s:8:\"homepage\";a:2:{s:9:\"completed\";b:1;s:7:\"skipped\";b:0;}s:12:\"contact-page\";a:2:{s:9:\"completed\";b:1;s:7:\"skipped\";b:0;}s:7:\"jetpack\";a:1:{s:7:\"skipped\";b:1;}s:16:\"business-address\";a:1:{s:7:\"skipped\";b:1;}s:11:\"woocommerce\";a:1:{s:7:\"skipped\";b:1;}}','yes'),(181,'theme_mods_twentysixteen','a:3:{s:18:\"custom_css_post_id\";i:-1;s:18:\"nav_menu_locations\";a:1:{s:7:\"primary\";i:378;}s:16:\"sidebars_widgets\";a:2:{s:4:\"time\";i:1483967183;s:4:\"data\";a:4:{s:19:\"wp_inactive_widgets\";a:13:{i:0;s:6:\"text-2\";i:1;s:6:\"text-3\";i:2;s:6:\"text-4\";i:3;s:6:\"text-6\";i:4;s:6:\"text-7\";i:5;s:6:\"text-9\";i:6;s:7:\"text-11\";i:7;s:14:\"recent-posts-4\";i:8;s:19:\"a2a_follow_widget-2\";i:9;s:22:\"powerpress_subscribe-2\";i:10;s:18:\"facebook-likebox-3\";i:11;s:7:\"image-3\";i:12;s:11:\"top-posts-2\";}s:9:\"sidebar-1\";a:6:{i:0;s:8:\"search-2\";i:1;s:14:\"recent-posts-2\";i:2;s:17:\"recent-comments-2\";i:3;s:10:\"archives-2\";i:4;s:12:\"categories-2\";i:5;s:6:\"meta-2\";}s:9:\"sidebar-2\";a:0:{}s:9:\"sidebar-3\";a:0:{}}}}','yes'),(183,'_transient_twentysixteen_categories','1','yes'),(189,'recently_activated','a:2:{s:45:\"profile-widget-ninja/profile_widget_ninja.php\";i:1537805892;s:34:\"pricing-table-by-supsystic/pts.php\";i:1537805875;}','yes'),(190,'wordpress_api_key','2fdad50d3cab','yes'),(191,'akismet_strictness','0','yes'),(192,'akismet_show_user_comments_approved','0','yes'),(476,'libsyn-podcasting-client','a:2:{s:2:\"id\";s:12:\"tlaIc7d7F4Lk\";s:6:\"secret\";s:20:\"iRjpV4y3DXea9otvCQqL\";}','yes'),(447,'wpseo_social','a:18:{s:13:\"facebook_site\";s:39:\"http://www.facebook.com/sothisisfitness\";s:13:\"instagram_url\";s:35:\"http://www.instagram.com/coachdruns\";s:12:\"linkedin_url\";s:37:\"https://www.linkedin.com/in/dwmctague\";s:11:\"myspace_url\";s:0:\"\";s:16:\"og_default_image\";s:0:\"\";s:18:\"og_frontpage_title\";s:0:\"\";s:17:\"og_frontpage_desc\";s:0:\"\";s:18:\"og_frontpage_image\";s:0:\"\";s:9:\"opengraph\";b:1;s:13:\"pinterest_url\";s:40:\"http://www.pinterest.com/sothisisfitness\";s:15:\"pinterestverify\";s:0:\"\";s:14:\"plus-publisher\";s:0:\"\";s:7:\"twitter\";b:1;s:12:\"twitter_site\";s:10:\"coachdruns\";s:17:\"twitter_card_type\";s:7:\"summary\";s:11:\"youtube_url\";s:38:\"http://www.youtube.com/sothisisfitness\";s:15:\"google_plus_url\";s:40:\"https://plus.google.com/+sothisisfitness\";s:10:\"fbadminapp\";s:0:\"\";}','yes'),(208,'theme_mods_omega','a:5:{i:0;b:0;s:18:\"custom_css_post_id\";i:-1;s:18:\"jetpack_custom_css\";a:3:{s:12:\"preprocessor\";s:0:\"\";s:7:\"replace\";b:0;s:13:\"content_width\";s:0:\"\";}s:11:\"custom_logo\";s:87:\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/STIF-new-banner-14-blogger.jpg\";s:16:\"sidebars_widgets\";a:2:{s:4:\"time\";i:1483329729;s:4:\"data\";a:9:{s:19:\"wp_inactive_widgets\";a:0:{}s:7:\"primary\";a:3:{i:0;s:8:\"search-2\";i:1;s:14:\"recent-posts-2\";i:2;s:10:\"archives-2\";}s:9:\"secondary\";N;s:8:\"footer-1\";N;s:8:\"footer-2\";N;s:8:\"footer-3\";N;s:8:\"footer-4\";N;s:10:\"header-ads\";N;s:10:\"footer-ads\";N;}}}','yes'),(210,'hu_theme_options','a:5:{s:13:\"sidebar-areas\";a:8:{i:0;a:6:{s:2:\"id\";s:7:\"primary\";s:5:\"title\";s:7:\"Primary\";s:8:\"contexts\";a:8:{i:0;s:4:\"home\";i:1;s:9:\"blog-page\";i:2;s:4:\"page\";i:3;s:6:\"single\";i:4;s:7:\"archive\";i:5;s:16:\"archive-category\";i:6;s:6:\"search\";i:7;i:404;}s:9:\"locations\";a:1:{i:0;s:2:\"s1\";}s:10:\"is_builtin\";b:1;s:11:\"description\";s:146:\"Full width widget zone. Located in the left sidebar in a 3 columns layout. Can be on the right of a 2 columns sidebar when content is on the left.\";}i:1;a:6:{s:2:\"id\";s:9:\"secondary\";s:5:\"title\";s:9:\"Secondary\";s:8:\"contexts\";a:8:{i:0;s:4:\"home\";i:1;s:9:\"blog-page\";i:2;s:4:\"page\";i:3;s:6:\"single\";i:4;s:7:\"archive\";i:5;s:16:\"archive-category\";i:6;s:6:\"search\";i:7;i:404;}s:9:\"locations\";a:1:{i:0;s:2:\"s2\";}s:10:\"is_builtin\";b:1;s:11:\"description\";s:75:\"Full width widget zone. Located in the right sidebar in a 3 columns layout.\";}i:2;a:6:{s:2:\"id\";s:8:\"footer-1\";s:5:\"title\";s:8:\"Footer 1\";s:8:\"contexts\";a:8:{i:0;s:4:\"home\";i:1;s:9:\"blog-page\";i:2;s:4:\"page\";i:3;s:6:\"single\";i:4;s:7:\"archive\";i:5;s:16:\"archive-category\";i:6;s:6:\"search\";i:7;i:404;}s:9:\"locations\";a:1:{i:0;s:8:\"footer-1\";}s:10:\"is_builtin\";b:1;s:11:\"description\";s:19:\"Widgetized footer 1\";}i:3;a:6:{s:2:\"id\";s:8:\"footer-2\";s:5:\"title\";s:8:\"Footer 2\";s:8:\"contexts\";a:8:{i:0;s:4:\"home\";i:1;s:9:\"blog-page\";i:2;s:4:\"page\";i:3;s:6:\"single\";i:4;s:7:\"archive\";i:5;s:16:\"archive-category\";i:6;s:6:\"search\";i:7;i:404;}s:9:\"locations\";a:1:{i:0;s:8:\"footer-2\";}s:10:\"is_builtin\";b:1;s:11:\"description\";s:19:\"Widgetized footer 2\";}i:4;a:6:{s:2:\"id\";s:8:\"footer-3\";s:5:\"title\";s:8:\"Footer 3\";s:8:\"contexts\";a:8:{i:0;s:4:\"home\";i:1;s:9:\"blog-page\";i:2;s:4:\"page\";i:3;s:6:\"single\";i:4;s:7:\"archive\";i:5;s:16:\"archive-category\";i:6;s:6:\"search\";i:7;i:404;}s:9:\"locations\";a:1:{i:0;s:8:\"footer-3\";}s:10:\"is_builtin\";b:1;s:11:\"description\";s:19:\"Widgetized footer 3\";}i:5;a:6:{s:2:\"id\";s:8:\"footer-4\";s:5:\"title\";s:8:\"Footer 4\";s:8:\"contexts\";a:8:{i:0;s:4:\"home\";i:1;s:9:\"blog-page\";i:2;s:4:\"page\";i:3;s:6:\"single\";i:4;s:7:\"archive\";i:5;s:16:\"archive-category\";i:6;s:6:\"search\";i:7;i:404;}s:9:\"locations\";a:1:{i:0;s:8:\"footer-4\";}s:10:\"is_builtin\";b:1;s:11:\"description\";s:19:\"Widgetized footer 4\";}i:6;a:6:{s:2:\"id\";s:10:\"header-ads\";s:5:\"title\";s:29:\"Header (next to logo / title)\";s:8:\"contexts\";a:8:{i:0;s:4:\"home\";i:1;s:9:\"blog-page\";i:2;s:4:\"page\";i:3;s:6:\"single\";i:4;s:7:\"archive\";i:5;s:16:\"archive-category\";i:6;s:6:\"search\";i:7;i:404;}s:9:\"locations\";a:1:{i:0;s:10:\"header-ads\";}s:10:\"is_builtin\";b:1;s:11:\"description\";s:66:\"The Header Widget Zone is located next to your logo or site title.\";}i:7;a:6:{s:2:\"id\";s:10:\"footer-ads\";s:5:\"title\";s:17:\"Footer Full Width\";s:8:\"contexts\";a:8:{i:0;s:4:\"home\";i:1;s:9:\"blog-page\";i:2;s:4:\"page\";i:3;s:6:\"single\";i:4;s:7:\"archive\";i:5;s:16:\"archive-category\";i:6;s:6:\"search\";i:7;i:404;}s:9:\"locations\";a:1:{i:0;s:10:\"footer-ads\";}s:10:\"is_builtin\";b:1;s:11:\"description\";s:163:\"The Footer Widget Zone is located before the other footer widgets and takes 100% of the width. Very appropriate to display a Google Map or an advertisement banner.\";}}s:15:\"has_been_copied\";b:1;s:18:\"last_update_notice\";a:2:{s:7:\"version\";s:5:\"3.3.3\";s:13:\"display_count\";i:0;}s:8:\"defaults\";a:67:{s:7:\"favicon\";N;s:19:\"display-header-logo\";b:0;s:15:\"logo-max-height\";i:60;s:14:\"dynamic-styles\";b:1;s:5:\"boxed\";b:0;s:4:\"font\";s:15:\"source-sans-pro\";s:15:\"container-width\";i:1380;s:15:\"sidebar-padding\";s:2:\"30\";s:7:\"color-1\";s:7:\"#3b8dbd\";s:7:\"color-2\";s:7:\"#82b965\";s:15:\"body-background\";a:1:{s:16:\"background-color\";s:7:\"#eaeaea\";}s:12:\"color-topbar\";s:7:\"#26272b\";s:12:\"color-header\";s:7:\"#33363b\";s:17:\"color-header-menu\";s:7:\"#33363b\";s:12:\"color-footer\";s:7:\"#33363b\";s:19:\"image-border-radius\";i:0;s:14:\"ext_link_style\";b:0;s:15:\"ext_link_target\";b:0;s:13:\"post-comments\";b:1;s:13:\"page-comments\";b:0;s:12:\"smoothscroll\";b:1;s:10:\"responsive\";b:1;s:7:\"sharrre\";b:1;s:18:\"sharrre-scrollable\";b:1;s:18:\"sharrre-twitter-on\";b:1;s:16:\"twitter-username\";s:0:\"\";s:19:\"sharrre-facebook-on\";b:1;s:17:\"sharrre-google-on\";b:1;s:20:\"sharrre-pinterest-on\";b:0;s:19:\"sharrre-linkedin-on\";b:0;s:12:\"social-links\";a:0:{}s:12:\"minified-css\";b:1;s:15:\"structured-data\";b:1;s:14:\"smart_load_img\";b:0;s:10:\"about-page\";b:1;s:11:\"help-button\";b:1;s:16:\"site-description\";b:1;s:16:\"use-header-image\";b:0;s:10:\"header-ads\";b:0;s:19:\"default-menu-header\";b:0;s:20:\"blog-heading-enabled\";b:1;s:12:\"blog-heading\";s:18:\"So THIS Is Fitness\";s:15:\"blog-subheading\";s:4:\"Blog\";s:13:\"blog-standard\";b:0;s:14:\"excerpt-length\";i:34;s:22:\"featured-posts-enabled\";b:1;s:17:\"featured-category\";s:1:\"0\";s:20:\"featured-posts-count\";i:1;s:27:\"featured-posts-full-content\";b:0;s:18:\"featured-slideshow\";b:0;s:24:\"featured-slideshow-speed\";i:5000;s:22:\"featured-posts-include\";b:0;s:10:\"author-bio\";b:1;s:13:\"related-posts\";s:10:\"categories\";s:8:\"post-nav\";s:2:\"s1\";s:11:\"placeholder\";b:1;s:13:\"comment-count\";b:1;s:13:\"layout-global\";s:7:\"col-3cm\";s:11:\"sidebar-top\";b:1;s:19:\"mobile-sidebar-hide\";s:1:\"1\";s:10:\"footer-ads\";b:0;s:14:\"footer-widgets\";s:1:\"3\";s:11:\"footer-logo\";N;s:9:\"copyright\";s:0:\"\";s:6:\"credit\";b:1;s:19:\"default-menu-footer\";b:0;s:3:\"ver\";s:5:\"3.3.3\";}s:19:\"display-header-logo\";b:1;}','yes'),(211,'_transient_timeout_started_using_hueman','1798666193','no'),(212,'_transient_started_using_hueman','with|3.3.3','no'),(213,'widget_alxtabs','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(214,'widget_alxvideo','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(215,'widget_alxposts','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(216,'_transient_timeout__hu_sidebar_backup','2114029837','no'),(217,'_transient__hu_sidebar_backup','a:9:{s:19:\"wp_inactive_widgets\";a:0:{}s:7:\"primary\";a:6:{i:0;s:8:\"search-2\";i:1;s:14:\"recent-posts-2\";i:2;s:17:\"recent-comments-2\";i:3;s:10:\"archives-2\";i:4;s:12:\"categories-2\";i:5;s:6:\"meta-2\";}s:9:\"secondary\";N;s:8:\"footer-1\";N;s:8:\"footer-2\";N;s:8:\"footer-3\";N;s:8:\"footer-4\";N;s:10:\"header-ads\";N;s:10:\"footer-ads\";N;}','no'),(218,'ot_media_post_ID','4','yes'),(222,'powerpress_general','a:47:{s:15:\"advanced_mode_2\";s:1:\"1\";s:9:\"timestamp\";i:1483306245;s:21:\"seo_append_show_title\";s:1:\"0\";s:17:\"seo_audio_objects\";s:1:\"0\";s:17:\"seo_video_objects\";s:1:\"0\";s:10:\"seo_itunes\";s:1:\"1\";s:12:\"itunes_cdata\";s:1:\"0\";s:14:\"display_player\";s:1:\"0\";s:17:\"player_aggressive\";s:1:\"0\";s:8:\"channels\";s:1:\"0\";s:22:\"display_player_excerpt\";s:1:\"0\";s:23:\"disable_dashboard_stats\";s:1:\"0\";s:9:\"metamarks\";s:1:\"0\";s:16:\"episode_box_mode\";s:1:\"2\";s:8:\"set_size\";s:1:\"0\";s:12:\"set_duration\";s:1:\"0\";s:12:\"auto_enclose\";s:1:\"0\";s:13:\"hide_warnings\";s:1:\"0\";s:20:\"permalink_feeds_only\";s:1:\"0\";s:9:\"redirect1\";s:44:\"http://media.blubrry.com/so_this_is_fitness/\";s:9:\"redirect2\";s:0:\"\";s:9:\"redirect3\";s:0:\"\";s:18:\"disable_appearance\";s:1:\"0\";s:15:\"subscribe_links\";s:1:\"1\";s:15:\"subscribe_label\";s:0:\"\";s:21:\"subscribe_feature_rss\";s:1:\"1\";s:20:\"subscribe_feature_gp\";s:1:\"0\";s:26:\"subscribe_feature_stitcher\";s:1:\"0\";s:24:\"subscribe_feature_tunein\";s:1:\"0\";s:16:\"new_window_width\";s:0:\"\";s:17:\"new_window_height\";s:0:\"\";s:16:\"feed_action_hook\";s:1:\"0\";s:10:\"feed_accel\";s:1:\"0\";s:17:\"disable_rss_image\";s:1:\"0\";s:22:\"disable_dashboard_news\";s:1:\"0\";s:19:\"allow_feed_comments\";s:1:\"0\";s:14:\"player_options\";s:1:\"0\";s:15:\"player_function\";s:1:\"1\";s:12:\"podcast_link\";s:1:\"1\";s:13:\"podcast_embed\";s:1:\"0\";s:21:\"podcast_embed_in_feed\";s:1:\"0\";s:3:\"m4a\";s:0:\"\";s:19:\"new_window_nofactor\";s:0:\"\";s:16:\"blubrry_username\";s:27:\"darrell@sothisisfitness.com\";s:12:\"blubrry_auth\";s:56:\"ZGFycmVsbEBzb3RoaXNpc2ZpdG5lc3MuY29tOk1jVGFndWUwODE1MTQh\";s:23:\"blubrry_program_keyword\";s:18:\"so_this_is_fitness\";s:15:\"blubrry_hosting\";b:0;}','yes'),(223,'widget_powerpress_subscribe','a:2:{i:2;a:5:{s:5:\"title\";s:20:\"Subscribe to Podcast\";s:14:\"subscribe_type\";s:0:\"\";s:19:\"subscribe_post_type\";s:0:\"\";s:19:\"subscribe_feed_slug\";s:0:\"\";s:21:\"subscribe_category_id\";s:0:\"\";}s:12:\"_multiwidget\";i:1;}','yes'),(226,'sbi_rating_notice','dismissed','yes'),(227,'sb_instagram_settings','a:30:{s:15:\"sb_instagram_at\";s:50:\"513015914.3a81a9f.55a574507b524bd39471c88aa39a2afc\";s:20:\"sb_instagram_user_id\";s:9:\"513015914\";s:30:\"sb_instagram_preserve_settings\";s:2:\"on\";s:23:\"sb_instagram_ajax_theme\";s:0:\"\";s:18:\"sb_instagram_width\";i:100;s:23:\"sb_instagram_width_unit\";s:1:\"%\";s:28:\"sb_instagram_feed_width_resp\";s:0:\"\";s:19:\"sb_instagram_height\";s:0:\"\";s:16:\"sb_instagram_num\";i:4;s:24:\"sb_instagram_height_unit\";s:2:\"px\";s:17:\"sb_instagram_cols\";s:1:\"2\";s:27:\"sb_instagram_disable_mobile\";s:0:\"\";s:26:\"sb_instagram_image_padding\";i:2;s:31:\"sb_instagram_image_padding_unit\";s:2:\"px\";s:17:\"sb_instagram_sort\";s:4:\"none\";s:23:\"sb_instagram_background\";s:0:\"\";s:21:\"sb_instagram_show_btn\";s:0:\"\";s:27:\"sb_instagram_btn_background\";s:0:\"\";s:27:\"sb_instagram_btn_text_color\";s:0:\"\";s:21:\"sb_instagram_btn_text\";s:12:\"Load More...\";s:22:\"sb_instagram_image_res\";s:4:\"auto\";s:24:\"sb_instagram_show_header\";s:0:\"\";s:25:\"sb_instagram_header_color\";s:0:\"\";s:28:\"sb_instagram_show_follow_btn\";s:0:\"\";s:33:\"sb_instagram_folow_btn_background\";s:0:\"\";s:34:\"sb_instagram_follow_btn_text_color\";s:0:\"\";s:28:\"sb_instagram_follow_btn_text\";s:19:\"Follow on Instagram\";s:23:\"sb_instagram_custom_css\";s:0:\"\";s:22:\"sb_instagram_custom_js\";s:0:\"\";s:28:\"sb_instagram_disable_awesome\";s:0:\"\";}','yes'),(228,'jetpack_log','a:11:{i:0;a:4:{s:4:\"time\";i:1483306593;s:7:\"user_id\";i:1;s:7:\"blog_id\";b:0;s:4:\"code\";s:8:\"register\";}i:1;a:5:{s:4:\"time\";i:1483306824;s:7:\"user_id\";i:1;s:7:\"blog_id\";i:121957792;s:4:\"code\";s:24:\"custom_css_4.7_migration\";s:4:\"data\";s:5:\"start\";}i:2;a:5:{s:4:\"time\";i:1483306840;s:7:\"user_id\";i:1;s:7:\"blog_id\";i:121957792;s:4:\"code\";s:8:\"activate\";s:4:\"data\";s:8:\"carousel\";}i:3;a:5:{s:4:\"time\";i:1483306841;s:7:\"user_id\";i:1;s:7:\"blog_id\";i:121957792;s:4:\"code\";s:8:\"activate\";s:4:\"data\";s:12:\"contact-form\";}i:4;a:5:{s:4:\"time\";i:1483306841;s:7:\"user_id\";i:1;s:7:\"blog_id\";i:121957792;s:4:\"code\";s:8:\"activate\";s:4:\"data\";s:19:\"gravatar-hovercards\";}i:5;a:5:{s:4:\"time\";i:1483306841;s:7:\"user_id\";i:1;s:7:\"blog_id\";i:121957792;s:4:\"code\";s:8:\"activate\";s:4:\"data\";s:6:\"photon\";}i:6;a:5:{s:4:\"time\";i:1483306842;s:7:\"user_id\";i:1;s:7:\"blog_id\";i:121957792;s:4:\"code\";s:8:\"activate\";s:4:\"data\";s:13:\"related-posts\";}i:7;a:5:{s:4:\"time\";i:1483306842;s:7:\"user_id\";i:1;s:7:\"blog_id\";i:121957792;s:4:\"code\";s:8:\"activate\";s:4:\"data\";s:9:\"seo-tools\";}i:8;a:5:{s:4:\"time\";i:1483306842;s:7:\"user_id\";i:1;s:7:\"blog_id\";i:121957792;s:4:\"code\";s:8:\"activate\";s:4:\"data\";s:10:\"sharedaddy\";}i:9;a:5:{s:4:\"time\";i:1483306842;s:7:\"user_id\";i:1;s:7:\"blog_id\";i:121957792;s:4:\"code\";s:8:\"activate\";s:4:\"data\";s:3:\"sso\";}i:10;a:5:{s:4:\"time\";i:1483306843;s:7:\"user_id\";i:1;s:7:\"blog_id\";i:121957792;s:4:\"code\";s:8:\"activate\";s:4:\"data\";s:13:\"subscriptions\";}}','no'),(229,'jetpack_private_options','a:4:{s:8:\"register\";s:78:\"bgTnpbO5idxu31VdRohMEBY12NllRYo0:8qFiZrVR65MJalG36HUZsJjqQECqSqUy:1483307193:1\";s:10:\"blog_token\";s:65:\"JB7MkQOt3uub4Zk$@2fyUFZqCeql!X!&.rC*MLRH86Bxej92X67!)Q^&!rhA!)QGT\";s:11:\"user_tokens\";a:1:{i:1;s:67:\"Tm6^Avmf3swYX%@J3L90gdiTOFf&SLNo.*t8n@0^aOKz6$*D^er3Q#r�&tImW0s.1\";}s:9:\"authorize\";s:78:\"IeaXevKcbDe9BWQFioOIAfXmtzQQAtUE:bsWeM2gFxlJJkXXRDBp2AQffOi2SNiRm:1487270450:1\";}','yes'),(230,'jetpack_unique_connection','a:3:{s:9:\"connected\";i:1;s:12:\"disconnected\";i:0;s:7:\"version\";s:5:\"3.6.1\";}','yes'),(231,'jetpack_active_modules','a:24:{i:0;s:18:\"after-the-deadline\";i:1;s:12:\"contact-form\";i:2;s:20:\"custom-content-types\";i:3;s:10:\"custom-css\";i:4;s:19:\"gravatar-hovercards\";i:5;s:5:\"latex\";i:6;s:6:\"manage\";i:7;s:5:\"notes\";i:9;s:13:\"post-by-email\";i:10;s:7:\"protect\";i:11;s:9:\"publicize\";i:12;s:10:\"sharedaddy\";i:13;s:10:\"shortcodes\";i:14;s:10:\"shortlinks\";i:15;s:5:\"stats\";i:16;s:13:\"subscriptions\";i:18;s:18:\"verification-tools\";i:19;s:17:\"widget-visibility\";i:20;s:7:\"widgets\";i:21;s:6:\"photon\";i:22;s:8:\"carousel\";i:23;s:13:\"related-posts\";i:25;s:3:\"sso\";i:26;s:7:\"monitor\";}','yes'),(233,'jetpack_protect_key','ce7ce255f84809971ce0391ac086b2dd2669bd91','no'),(236,'widget_blog_subscription','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(237,'widget_facebook-likebox','a:2:{i:3;a:2:{s:5:\"title\";s:0:\"\";s:9:\"like_args\";a:6:{s:4:\"href\";s:39:\"http://www.facebook.com/sothisisfitness\";s:5:\"width\";i:350;s:6:\"height\";i:450;s:10:\"show_faces\";b:1;s:6:\"stream\";b:0;s:5:\"cover\";b:0;}}s:12:\"_multiwidget\";i:1;}','yes'),(238,'widget_wpcom-goodreads','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(239,'widget_google_translate_widget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(240,'widget_googleplus-badge','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(241,'widget_grofile','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(243,'widget_jetpack_my_community','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(244,'widget_rss_links','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(245,'widget_wpcom_social_media_icons_widget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(246,'widget_twitter_timeline','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(247,'widget_jetpack_display_posts_widget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(285,'stats_options','a:7:{s:9:\"admin_bar\";b:1;s:5:\"roles\";a:1:{i:0;s:13:\"administrator\";}s:11:\"count_roles\";a:1:{i:0;s:10:\"subscriber\";}s:7:\"blog_id\";i:121957792;s:12:\"do_not_track\";b:1;s:10:\"hide_smile\";b:0;s:7:\"version\";s:1:\"9\";}','yes'),(249,'jetpack_portfolio','0','yes'),(250,'sharedaddy_disable_resources','0','yes'),(251,'jetpack_testimonial','0','yes'),(252,'jetpack_sync_settings_sync_via_cron','1','yes'),(253,'jetpack_sync_settings_max_queue_size','1000','yes'),(254,'jetpack_sync_settings_max_queue_lag','900','yes'),(255,'jetpack_sync_settings_dequeue_max_bytes','500000','yes'),(256,'jetpack_sync_settings_upload_max_bytes','600000','yes'),(257,'jetpack_sync_settings_upload_max_rows','500','yes'),(258,'jetpack_sync_settings_sync_wait_time','10','yes'),(259,'jetpack_sync_settings_sync_wait_threshold','5','yes'),(260,'jetpack_sync_settings_enqueue_wait_time','10','yes'),(261,'jetpack_sync_settings_queue_max_writes_sec','100','yes'),(262,'jetpack_sync_settings_post_types_blacklist','a:0:{}','yes'),(263,'jetpack_sync_settings_render_filtered_content','0','yes'),(264,'jetpack_sync_settings_post_meta_whitelist','a:0:{}','yes'),(265,'jetpack_sync_settings_comment_meta_whitelist','a:0:{}','yes'),(266,'jetpack_sync_settings_max_enqueue_full_sync','100','yes'),(267,'jetpack_sync_settings_max_queue_size_full_sync','1000','yes'),(283,'jetpack_active_plan','a:8:{s:10:\"product_id\";i:2002;s:12:\"product_slug\";s:12:\"jetpack_free\";s:18:\"product_name_short\";s:4:\"Free\";s:10:\"free_trial\";b:0;s:7:\"expired\";b:0;s:13:\"user_is_owner\";b:0;s:7:\"is_free\";b:1;s:8:\"features\";a:2:{s:6:\"active\";a:2:{i:0;s:7:\"akismet\";i:1;s:7:\"support\";}s:9:\"available\";a:10:{s:7:\"akismet\";a:4:{i:0;s:15:\"jetpack_premium\";i:1;s:16:\"jetpack_business\";i:2;s:23:\"jetpack_premium_monthly\";i:3;s:24:\"jetpack_business_monthly\";}s:18:\"vaultpress-backups\";a:4:{i:0;s:15:\"jetpack_premium\";i:1;s:16:\"jetpack_business\";i:2;s:23:\"jetpack_premium_monthly\";i:3;s:24:\"jetpack_business_monthly\";}s:25:\"vaultpress-backup-archive\";a:4:{i:0;s:15:\"jetpack_premium\";i:1;s:16:\"jetpack_business\";i:2;s:23:\"jetpack_premium_monthly\";i:3;s:24:\"jetpack_business_monthly\";}s:24:\"vaultpress-storage-space\";a:4:{i:0;s:15:\"jetpack_premium\";i:1;s:16:\"jetpack_business\";i:2;s:23:\"jetpack_premium_monthly\";i:3;s:24:\"jetpack_business_monthly\";}s:29:\"vaultpress-automated-restores\";a:4:{i:0;s:15:\"jetpack_premium\";i:1;s:16:\"jetpack_business\";i:2;s:23:\"jetpack_premium_monthly\";i:3;s:24:\"jetpack_business_monthly\";}s:15:\"simple-payments\";a:4:{i:0;s:15:\"jetpack_premium\";i:1;s:16:\"jetpack_business\";i:2;s:23:\"jetpack_premium_monthly\";i:3;s:24:\"jetpack_business_monthly\";}s:7:\"support\";a:6:{i:0;s:15:\"jetpack_premium\";i:1;s:16:\"jetpack_business\";i:2;s:16:\"jetpack_personal\";i:3;s:23:\"jetpack_premium_monthly\";i:4;s:24:\"jetpack_business_monthly\";i:5;s:24:\"jetpack_personal_monthly\";}s:14:\"premium-themes\";a:2:{i:0;s:16:\"jetpack_business\";i:1;s:24:\"jetpack_business_monthly\";}s:28:\"vaultpress-security-scanning\";a:2:{i:0;s:16:\"jetpack_business\";i:1;s:24:\"jetpack_business_monthly\";}s:9:\"polldaddy\";a:2:{i:0;s:16:\"jetpack_business\";i:1;s:24:\"jetpack_business_monthly\";}}}}','yes'),(281,'jetpack_next_sync_time_full-sync-enqueue','1537904783','yes'),(279,'jetpack_constants_sync_checksum','a:19:{s:16:\"EMPTY_TRASH_DAYS\";i:1790921346;s:17:\"WP_POST_REVISIONS\";i:2226203566;s:26:\"AUTOMATIC_UPDATER_DISABLED\";i:634125391;s:7:\"ABSPATH\";i:2124475278;s:14:\"WP_CONTENT_DIR\";i:4103421054;s:9:\"FS_METHOD\";i:634125391;s:18:\"DISALLOW_FILE_EDIT\";i:634125391;s:18:\"DISALLOW_FILE_MODS\";i:634125391;s:19:\"WP_AUTO_UPDATE_CORE\";i:634125391;s:22:\"WP_HTTP_BLOCK_EXTERNAL\";i:634125391;s:19:\"WP_ACCESSIBLE_HOSTS\";i:634125391;s:16:\"JETPACK__VERSION\";i:3990996156;s:12:\"IS_PRESSABLE\";i:634125391;s:15:\"DISABLE_WP_CRON\";i:634125391;s:17:\"ALTERNATE_WP_CRON\";i:634125391;s:20:\"WP_CRON_LOCK_TIMEOUT\";i:289485416;s:11:\"PHP_VERSION\";i:1523529932;s:15:\"WP_MEMORY_LIMIT\";i:3065409971;s:19:\"WP_MAX_MEMORY_LIMIT\";i:1474498405;}','yes'),(280,'jpsq_sync_checkout','0:0','no'),(300,'post_by_email_address1','NULL','yes'),(301,'monitor_receive_notifications','1','yes'),(298,'sharing-options','a:1:{s:6:\"global\";a:5:{s:12:\"button_style\";s:8:\"official\";s:13:\"sharing_label\";s:18:\"Spread the love :)\";s:10:\"open_links\";s:4:\"same\";s:4:\"show\";a:0:{}s:6:\"custom\";a:0:{}}}','yes'),(294,'trusted_ip_header','O:8:\"stdClass\":3:{s:14:\"trusted_header\";s:11:\"REMOTE_ADDR\";s:8:\"segments\";i:1;s:7:\"reverse\";b:0;}','no'),(297,'jetpack_next_sync_time_sync','1537904716','yes'),(1760,'theme_mods_radiate','a:1:{s:18:\"custom_css_post_id\";i:-1;}','yes'),(479,'libsyn-podcasting-player_use_thumbnail','use_thumbnail','yes'),(480,'libsyn-podcasting-player_use_theme','custom','yes'),(314,'jetpack_restapi_stats_cache','a:1:{s:32:\"8cacd89ebe750ade054a2a0de724d03b\";a:1:{i:1497440738;O:8:\"stdClass\":3:{s:4:\"date\";s:10:\"2017-06-14\";s:5:\"stats\";O:8:\"stdClass\":27:{s:14:\"visitors_today\";i:32;s:18:\"visitors_yesterday\";i:52;s:8:\"visitors\";i:10827;s:11:\"views_today\";i:37;s:15:\"views_yesterday\";i:62;s:14:\"views_best_day\";s:10:\"2017-05-15\";s:20:\"views_best_day_total\";i:3294;s:5:\"views\";i:13112;s:8:\"comments\";i:63;s:5:\"posts\";i:141;s:14:\"followers_blog\";i:0;s:18:\"followers_comments\";i:0;s:18:\"comments_per_month\";i:4;s:31:\"comments_most_active_recent_day\";s:19:\"2017-05-20 03:51:22\";s:25:\"comments_most_active_time\";s:5:\"23:00\";s:13:\"comments_spam\";i:0;s:10:\"categories\";i:13;s:4:\"tags\";i:166;s:6:\"shares\";i:0;s:14:\"shares_twitter\";i:0;s:13:\"shares_tumblr\";i:0;s:13:\"shares_reddit\";i:0;s:16:\"shares_pinterest\";i:0;s:15:\"shares_linkedin\";i:0;s:20:\"shares_google-plus-1\";i:0;s:15:\"shares_facebook\";i:0;s:12:\"shares_email\";i:0;}s:6:\"visits\";O:8:\"stdClass\":3:{s:4:\"unit\";s:3:\"day\";s:6:\"fields\";a:3:{i:0;s:6:\"period\";i:1;s:5:\"views\";i:2;s:8:\"visitors\";}s:4:\"data\";a:30:{i:0;a:3:{i:0;s:10:\"2017-05-16\";i:1;i:828;i:2;i:771;}i:1;a:3:{i:0;s:10:\"2017-05-17\";i:1;i:189;i:2;i:163;}i:2;a:3:{i:0;s:10:\"2017-05-18\";i:1;i:103;i:2;i:78;}i:3;a:3:{i:0;s:10:\"2017-05-19\";i:1;i:149;i:2;i:111;}i:4;a:3:{i:0;s:10:\"2017-05-20\";i:1;i:83;i:2;i:57;}i:5;a:3:{i:0;s:10:\"2017-05-21\";i:1;i:42;i:2;i:37;}i:6;a:3:{i:0;s:10:\"2017-05-22\";i:1;i:54;i:2;i:39;}i:7;a:3:{i:0;s:10:\"2017-05-23\";i:1;i:40;i:2;i:31;}i:8;a:3:{i:0;s:10:\"2017-05-24\";i:1;i:43;i:2;i:35;}i:9;a:3:{i:0;s:10:\"2017-05-25\";i:1;i:52;i:2;i:46;}i:10;a:3:{i:0;s:10:\"2017-05-26\";i:1;i:35;i:2;i:34;}i:11;a:3:{i:0;s:10:\"2017-05-27\";i:1;i:29;i:2;i:26;}i:12;a:3:{i:0;s:10:\"2017-05-28\";i:1;i:33;i:2;i:27;}i:13;a:3:{i:0;s:10:\"2017-05-29\";i:1;i:44;i:2;i:32;}i:14;a:3:{i:0;s:10:\"2017-05-30\";i:1;i:27;i:2;i:22;}i:15;a:3:{i:0;s:10:\"2017-05-31\";i:1;i:46;i:2;i:32;}i:16;a:3:{i:0;s:10:\"2017-06-01\";i:1;i:97;i:2;i:61;}i:17;a:3:{i:0;s:10:\"2017-06-02\";i:1;i:38;i:2;i:35;}i:18;a:3:{i:0;s:10:\"2017-06-03\";i:1;i:36;i:2;i:28;}i:19;a:3:{i:0;s:10:\"2017-06-04\";i:1;i:45;i:2;i:37;}i:20;a:3:{i:0;s:10:\"2017-06-05\";i:1;i:66;i:2;i:40;}i:21;a:3:{i:0;s:10:\"2017-06-06\";i:1;i:43;i:2;i:39;}i:22;a:3:{i:0;s:10:\"2017-06-07\";i:1;i:65;i:2;i:49;}i:23;a:3:{i:0;s:10:\"2017-06-08\";i:1;i:31;i:2;i:31;}i:24;a:3:{i:0;s:10:\"2017-06-09\";i:1;i:29;i:2;i:26;}i:25;a:3:{i:0;s:10:\"2017-06-10\";i:1;i:27;i:2;i:22;}i:26;a:3:{i:0;s:10:\"2017-06-11\";i:1;i:40;i:2;i:37;}i:27;a:3:{i:0;s:10:\"2017-06-12\";i:1;i:33;i:2;i:27;}i:28;a:3:{i:0;s:10:\"2017-06-13\";i:1;i:62;i:2;i:52;}i:29;a:3:{i:0;s:10:\"2017-06-14\";i:1;i:37;i:2;i:32;}}}}}}','no'),(483,'libsyn-podcasting-player_placement','top','yes'),(484,'libsyn-podcasting-player_custom_color','32cd32','yes'),(318,'sharing-services','a:2:{s:7:\"visible\";a:8:{i:0;s:7:\"twitter\";i:1;s:8:\"facebook\";i:2;s:13:\"google-plus-1\";i:3;s:9:\"pinterest\";i:4;s:6:\"tumblr\";i:5;s:6:\"reddit\";i:6;s:8:\"linkedin\";i:7;s:5:\"email\";}s:6:\"hidden\";a:0:{}}','yes'),(323,'jetpack_sync_https_history_main_network_site_url','a:5:{i:0;s:4:\"http\";i:1;s:4:\"http\";i:2;s:4:\"http\";i:3;s:4:\"http\";i:4;s:4:\"http\";}','yes'),(324,'jetpack_sync_https_history_site_url','a:5:{i:0;s:4:\"http\";i:1;s:4:\"http\";i:2;s:4:\"http\";i:3;s:4:\"http\";i:4;s:4:\"http\";}','yes'),(325,'jetpack_sync_https_history_home_url','a:5:{i:0;s:4:\"http\";i:1;s:4:\"http\";i:2;s:4:\"http\";i:3;s:4:\"http\";i:4;s:4:\"http\";}','yes'),(2353,'generate_package_copyright','activated','yes'),(2354,'generate_package_disable_elements','activated','yes'),(2355,'generate_package_blog','activated','yes'),(2356,'generate_package_hooks','activated','yes'),(1592,'generate_update_core_typography','true','yes'),(1593,'theme_mods_exhibit','a:1:{s:18:\"custom_css_post_id\";i:-1;}','yes'),(6868,'widget_swifty-img-widget','a:3:{s:12:\"_multiwidget\";i:1;i:3;a:8:{s:5:\"title\";s:24:\"Subscribe To The Podcast\";s:4:\"size\";s:6:\"custom\";s:5:\"align\";s:6:\"center\";s:11:\"img_open_in\";s:3:\"new\";s:3:\"rel\";s:8:\"nofollow\";s:9:\"img_width\";s:3:\"200\";s:10:\"img_height\";s:2:\"50\";s:4:\"imgs\";a:4:{i:0;a:3:{s:3:\"img\";s:4:\"1488\";s:4:\"link\";s:82:\"https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1\";s:7:\"caption\";s:0:\"\";}i:1;a:3:{s:3:\"img\";s:3:\"468\";s:4:\"link\";s:60:\"http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss\";s:7:\"caption\";s:0:\"\";}i:2;a:3:{s:3:\"img\";s:4:\"1490\";s:4:\"link\";s:52:\"http://www.stitcher.com/s?fid=126206&refid=stpr\";s:7:\"caption\";s:0:\"\";}i:3;a:3:{s:3:\"img\";s:3:\"467\";s:4:\"link\";s:148:\"http://50.87.248.94/~sothisj4/feed/podcast/?customize_changeset_uuid=36f49177-5df7-43b2-abd5-ec579d627d95&customize_messenger_channel=preview-4\";s:7:\"caption\";s:0:\"\";}}}i:5;a:8:{s:5:\"title\";s:0:\"\";s:4:\"size\";s:6:\"custom\";s:5:\"align\";s:4:\"left\";s:11:\"img_open_in\";s:3:\"new\";s:3:\"rel\";s:8:\"nofollow\";s:9:\"img_width\";s:3:\"100\";s:10:\"img_height\";s:3:\"100\";s:4:\"imgs\";a:0:{}}}','yes'),(516,'gravatar_disable_hovercards','enabled','yes'),(518,'verification_services_codes','0','yes'),(526,'bie_id','250820891ffac0717ff0a35fc129cb17','yes'),(706647,'_transient_timeout_generate_all_google_fonts','1538976203','no'),(706648,'_transient_generate_all_google_fonts','a:718:{s:7:\"abeezee\";a:3:{s:4:\"name\";s:7:\"ABeeZee\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:4:\"abel\";a:3:{s:4:\"name\";s:4:\"Abel\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"abril_fatface\";a:3:{s:4:\"name\";s:13:\"Abril Fatface\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"aclonica\";a:3:{s:4:\"name\";s:8:\"Aclonica\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:4:\"acme\";a:3:{s:4:\"name\";s:4:\"Acme\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"actor\";a:3:{s:4:\"name\";s:5:\"Actor\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"adamina\";a:3:{s:4:\"name\";s:7:\"Adamina\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"advent_pro\";a:3:{s:4:\"name\";s:10:\"Advent Pro\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:7:{i:0;s:3:\"100\";i:1;s:3:\"200\";i:2;s:3:\"300\";i:3;s:7:\"regular\";i:4;s:3:\"500\";i:5;s:3:\"600\";i:6;s:3:\"700\";}}s:15:\"aguafina_script\";a:3:{s:4:\"name\";s:15:\"Aguafina Script\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"akronim\";a:3:{s:4:\"name\";s:7:\"Akronim\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"aladin\";a:3:{s:4:\"name\";s:6:\"Aladin\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"aldrich\";a:3:{s:4:\"name\";s:7:\"Aldrich\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:4:\"alef\";a:3:{s:4:\"name\";s:4:\"Alef\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:8:\"alegreya\";a:3:{s:4:\"name\";s:8:\"Alegreya\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:6:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";i:4;s:3:\"900\";i:5;s:9:\"900italic\";}}s:11:\"alegreya_sc\";a:3:{s:4:\"name\";s:11:\"Alegreya SC\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:6:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";i:4;s:3:\"900\";i:5;s:9:\"900italic\";}}s:13:\"alegreya_sans\";a:3:{s:4:\"name\";s:13:\"Alegreya Sans\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:14:{i:0;s:3:\"100\";i:1;s:9:\"100italic\";i:2;s:3:\"300\";i:3;s:9:\"300italic\";i:4;s:7:\"regular\";i:5;s:6:\"italic\";i:6;s:3:\"500\";i:7;s:9:\"500italic\";i:8;s:3:\"700\";i:9;s:9:\"700italic\";i:10;s:3:\"800\";i:11;s:9:\"800italic\";i:12;s:3:\"900\";i:13;s:9:\"900italic\";}}s:16:\"alegreya_sans_sc\";a:3:{s:4:\"name\";s:16:\"Alegreya Sans SC\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:14:{i:0;s:3:\"100\";i:1;s:9:\"100italic\";i:2;s:3:\"300\";i:3;s:9:\"300italic\";i:4;s:7:\"regular\";i:5;s:6:\"italic\";i:6;s:3:\"500\";i:7;s:9:\"500italic\";i:8;s:3:\"700\";i:9;s:9:\"700italic\";i:10;s:3:\"800\";i:11;s:9:\"800italic\";i:12;s:3:\"900\";i:13;s:9:\"900italic\";}}s:10:\"alex_brush\";a:3:{s:4:\"name\";s:10:\"Alex Brush\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"alfa_slab_one\";a:3:{s:4:\"name\";s:13:\"Alfa Slab One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"alice\";a:3:{s:4:\"name\";s:5:\"Alice\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"alike\";a:3:{s:4:\"name\";s:5:\"Alike\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"alike_angular\";a:3:{s:4:\"name\";s:13:\"Alike Angular\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"allan\";a:3:{s:4:\"name\";s:5:\"Allan\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:7:\"allerta\";a:3:{s:4:\"name\";s:7:\"Allerta\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:15:\"allerta_stencil\";a:3:{s:4:\"name\";s:15:\"Allerta Stencil\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"allura\";a:3:{s:4:\"name\";s:6:\"Allura\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"almendra\";a:3:{s:4:\"name\";s:8:\"Almendra\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:16:\"almendra_display\";a:3:{s:4:\"name\";s:16:\"Almendra Display\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"almendra_sc\";a:3:{s:4:\"name\";s:11:\"Almendra SC\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"amarante\";a:3:{s:4:\"name\";s:8:\"Amarante\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"amaranth\";a:3:{s:4:\"name\";s:8:\"Amaranth\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:9:\"amatic_sc\";a:3:{s:4:\"name\";s:9:\"Amatic SC\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:9:\"amethysta\";a:3:{s:4:\"name\";s:9:\"Amethysta\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"amiri\";a:3:{s:4:\"name\";s:5:\"Amiri\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:5:\"amita\";a:3:{s:4:\"name\";s:5:\"Amita\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:7:\"anaheim\";a:3:{s:4:\"name\";s:7:\"Anaheim\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"andada\";a:3:{s:4:\"name\";s:6:\"Andada\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"andika\";a:3:{s:4:\"name\";s:6:\"Andika\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"angkor\";a:3:{s:4:\"name\";s:6:\"Angkor\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:24:\"annie_use_your_telescope\";a:3:{s:4:\"name\";s:24:\"Annie Use Your Telescope\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"anonymous_pro\";a:3:{s:4:\"name\";s:13:\"Anonymous Pro\";s:8:\"category\";s:9:\"monospace\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:5:\"antic\";a:3:{s:4:\"name\";s:5:\"Antic\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"antic_didone\";a:3:{s:4:\"name\";s:12:\"Antic Didone\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"antic_slab\";a:3:{s:4:\"name\";s:10:\"Antic Slab\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"anton\";a:3:{s:4:\"name\";s:5:\"Anton\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"arapey\";a:3:{s:4:\"name\";s:6:\"Arapey\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:7:\"arbutus\";a:3:{s:4:\"name\";s:7:\"Arbutus\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"arbutus_slab\";a:3:{s:4:\"name\";s:12:\"Arbutus Slab\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:19:\"architects_daughter\";a:3:{s:4:\"name\";s:19:\"Architects Daughter\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"archivo_black\";a:3:{s:4:\"name\";s:13:\"Archivo Black\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"archivo_narrow\";a:3:{s:4:\"name\";s:14:\"Archivo Narrow\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:5:\"arimo\";a:3:{s:4:\"name\";s:5:\"Arimo\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:8:\"arizonia\";a:3:{s:4:\"name\";s:8:\"Arizonia\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"armata\";a:3:{s:4:\"name\";s:6:\"Armata\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"artifika\";a:3:{s:4:\"name\";s:8:\"Artifika\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:4:\"arvo\";a:3:{s:4:\"name\";s:4:\"Arvo\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:4:\"arya\";a:3:{s:4:\"name\";s:4:\"Arya\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:4:\"asap\";a:3:{s:4:\"name\";s:4:\"Asap\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:5:\"asset\";a:3:{s:4:\"name\";s:5:\"Asset\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"astloch\";a:3:{s:4:\"name\";s:7:\"Astloch\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:4:\"asul\";a:3:{s:4:\"name\";s:4:\"Asul\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:10:\"atomic_age\";a:3:{s:4:\"name\";s:10:\"Atomic Age\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"aubrey\";a:3:{s:4:\"name\";s:6:\"Aubrey\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"audiowide\";a:3:{s:4:\"name\";s:9:\"Audiowide\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"autour_one\";a:3:{s:4:\"name\";s:10:\"Autour One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"average\";a:3:{s:4:\"name\";s:7:\"Average\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"average_sans\";a:3:{s:4:\"name\";s:12:\"Average Sans\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:19:\"averia_gruesa_libre\";a:3:{s:4:\"name\";s:19:\"Averia Gruesa Libre\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"averia_libre\";a:3:{s:4:\"name\";s:12:\"Averia Libre\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:6:{i:0;s:3:\"300\";i:1;s:9:\"300italic\";i:2;s:7:\"regular\";i:3;s:6:\"italic\";i:4;s:3:\"700\";i:5;s:9:\"700italic\";}}s:17:\"averia_sans_libre\";a:3:{s:4:\"name\";s:17:\"Averia Sans Libre\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:6:{i:0;s:3:\"300\";i:1;s:9:\"300italic\";i:2;s:7:\"regular\";i:3;s:6:\"italic\";i:4;s:3:\"700\";i:5;s:9:\"700italic\";}}s:18:\"averia_serif_libre\";a:3:{s:4:\"name\";s:18:\"Averia Serif Libre\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:6:{i:0;s:3:\"300\";i:1;s:9:\"300italic\";i:2;s:7:\"regular\";i:3;s:6:\"italic\";i:4;s:3:\"700\";i:5;s:9:\"700italic\";}}s:10:\"bad_script\";a:3:{s:4:\"name\";s:10:\"Bad Script\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"balthazar\";a:3:{s:4:\"name\";s:9:\"Balthazar\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"bangers\";a:3:{s:4:\"name\";s:7:\"Bangers\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"basic\";a:3:{s:4:\"name\";s:5:\"Basic\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"battambang\";a:3:{s:4:\"name\";s:10:\"Battambang\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:7:\"baumans\";a:3:{s:4:\"name\";s:7:\"Baumans\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"bayon\";a:3:{s:4:\"name\";s:5:\"Bayon\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"belgrano\";a:3:{s:4:\"name\";s:8:\"Belgrano\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"belleza\";a:3:{s:4:\"name\";s:7:\"Belleza\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"benchnine\";a:3:{s:4:\"name\";s:9:\"BenchNine\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:3:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"700\";}}s:7:\"bentham\";a:3:{s:4:\"name\";s:7:\"Bentham\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:15:\"berkshire_swash\";a:3:{s:4:\"name\";s:15:\"Berkshire Swash\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"bevan\";a:3:{s:4:\"name\";s:5:\"Bevan\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"bigelow_rules\";a:3:{s:4:\"name\";s:13:\"Bigelow Rules\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"bigshot_one\";a:3:{s:4:\"name\";s:11:\"Bigshot One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"bilbo\";a:3:{s:4:\"name\";s:5:\"Bilbo\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:16:\"bilbo_swash_caps\";a:3:{s:4:\"name\";s:16:\"Bilbo Swash Caps\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"biryani\";a:3:{s:4:\"name\";s:7:\"Biryani\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:7:{i:0;s:3:\"200\";i:1;s:3:\"300\";i:2;s:7:\"regular\";i:3;s:3:\"600\";i:4;s:3:\"700\";i:5;s:3:\"800\";i:6;s:3:\"900\";}}s:6:\"bitter\";a:3:{s:4:\"name\";s:6:\"Bitter\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:3:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";}}s:13:\"black_ops_one\";a:3:{s:4:\"name\";s:13:\"Black Ops One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"bokor\";a:3:{s:4:\"name\";s:5:\"Bokor\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"bonbon\";a:3:{s:4:\"name\";s:6:\"Bonbon\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"boogaloo\";a:3:{s:4:\"name\";s:8:\"Boogaloo\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"bowlby_one\";a:3:{s:4:\"name\";s:10:\"Bowlby One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"bowlby_one_sc\";a:3:{s:4:\"name\";s:13:\"Bowlby One SC\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"brawler\";a:3:{s:4:\"name\";s:7:\"Brawler\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"bree_serif\";a:3:{s:4:\"name\";s:10:\"Bree Serif\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"bubblegum_sans\";a:3:{s:4:\"name\";s:14:\"Bubblegum Sans\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"bubbler_one\";a:3:{s:4:\"name\";s:11:\"Bubbler One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:4:\"buda\";a:3:{s:4:\"name\";s:4:\"Buda\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:3:\"300\";}}s:7:\"buenard\";a:3:{s:4:\"name\";s:7:\"Buenard\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:10:\"butcherman\";a:3:{s:4:\"name\";s:10:\"Butcherman\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"butterfly_kids\";a:3:{s:4:\"name\";s:14:\"Butterfly Kids\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"cabin\";a:3:{s:4:\"name\";s:5:\"Cabin\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:8:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"500\";i:3;s:9:\"500italic\";i:4;s:3:\"600\";i:5;s:9:\"600italic\";i:6;s:3:\"700\";i:7;s:9:\"700italic\";}}s:15:\"cabin_condensed\";a:3:{s:4:\"name\";s:15:\"Cabin Condensed\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:3:\"500\";i:2;s:3:\"600\";i:3;s:3:\"700\";}}s:12:\"cabin_sketch\";a:3:{s:4:\"name\";s:12:\"Cabin Sketch\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:15:\"caesar_dressing\";a:3:{s:4:\"name\";s:15:\"Caesar Dressing\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"cagliostro\";a:3:{s:4:\"name\";s:10:\"Cagliostro\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"calligraffitti\";a:3:{s:4:\"name\";s:14:\"Calligraffitti\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"cambay\";a:3:{s:4:\"name\";s:6:\"Cambay\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:5:\"cambo\";a:3:{s:4:\"name\";s:5:\"Cambo\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"candal\";a:3:{s:4:\"name\";s:6:\"Candal\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"cantarell\";a:3:{s:4:\"name\";s:9:\"Cantarell\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:11:\"cantata_one\";a:3:{s:4:\"name\";s:11:\"Cantata One\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"cantora_one\";a:3:{s:4:\"name\";s:11:\"Cantora One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"capriola\";a:3:{s:4:\"name\";s:8:\"Capriola\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"cardo\";a:3:{s:4:\"name\";s:5:\"Cardo\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:3:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";}}s:5:\"carme\";a:3:{s:4:\"name\";s:5:\"Carme\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"carrois_gothic\";a:3:{s:4:\"name\";s:14:\"Carrois Gothic\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:17:\"carrois_gothic_sc\";a:3:{s:4:\"name\";s:17:\"Carrois Gothic SC\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"carter_one\";a:3:{s:4:\"name\";s:10:\"Carter One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"caudex\";a:3:{s:4:\"name\";s:6:\"Caudex\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:18:\"cedarville_cursive\";a:3:{s:4:\"name\";s:18:\"Cedarville Cursive\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"ceviche_one\";a:3:{s:4:\"name\";s:11:\"Ceviche One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"changa_one\";a:3:{s:4:\"name\";s:10:\"Changa One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:6:\"chango\";a:3:{s:4:\"name\";s:6:\"Chango\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:18:\"chau_philomene_one\";a:3:{s:4:\"name\";s:18:\"Chau Philomene One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:9:\"chela_one\";a:3:{s:4:\"name\";s:9:\"Chela One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"chelsea_market\";a:3:{s:4:\"name\";s:14:\"Chelsea Market\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"chenla\";a:3:{s:4:\"name\";s:6:\"Chenla\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:17:\"cherry_cream_soda\";a:3:{s:4:\"name\";s:17:\"Cherry Cream Soda\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"cherry_swash\";a:3:{s:4:\"name\";s:12:\"Cherry Swash\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:5:\"chewy\";a:3:{s:4:\"name\";s:5:\"Chewy\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"chicle\";a:3:{s:4:\"name\";s:6:\"Chicle\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"chivo\";a:3:{s:4:\"name\";s:5:\"Chivo\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"900\";i:3;s:9:\"900italic\";}}s:6:\"cinzel\";a:3:{s:4:\"name\";s:6:\"Cinzel\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:3:{i:0;s:7:\"regular\";i:1;s:3:\"700\";i:2;s:3:\"900\";}}s:17:\"cinzel_decorative\";a:3:{s:4:\"name\";s:17:\"Cinzel Decorative\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:3:{i:0;s:7:\"regular\";i:1;s:3:\"700\";i:2;s:3:\"900\";}}s:14:\"clicker_script\";a:3:{s:4:\"name\";s:14:\"Clicker Script\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:4:\"coda\";a:3:{s:4:\"name\";s:4:\"Coda\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"800\";}}s:12:\"coda_caption\";a:3:{s:4:\"name\";s:12:\"Coda Caption\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:3:\"800\";}}s:8:\"codystar\";a:3:{s:4:\"name\";s:8:\"Codystar\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:3:\"300\";i:1;s:7:\"regular\";}}s:5:\"combo\";a:3:{s:4:\"name\";s:5:\"Combo\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"comfortaa\";a:3:{s:4:\"name\";s:9:\"Comfortaa\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:3:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"700\";}}s:11:\"coming_soon\";a:3:{s:4:\"name\";s:11:\"Coming Soon\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"concert_one\";a:3:{s:4:\"name\";s:11:\"Concert One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"condiment\";a:3:{s:4:\"name\";s:9:\"Condiment\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"content\";a:3:{s:4:\"name\";s:7:\"Content\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:12:\"contrail_one\";a:3:{s:4:\"name\";s:12:\"Contrail One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"convergence\";a:3:{s:4:\"name\";s:11:\"Convergence\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"cookie\";a:3:{s:4:\"name\";s:6:\"Cookie\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"copse\";a:3:{s:4:\"name\";s:5:\"Copse\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"corben\";a:3:{s:4:\"name\";s:6:\"Corben\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:9:\"courgette\";a:3:{s:4:\"name\";s:9:\"Courgette\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"cousine\";a:3:{s:4:\"name\";s:7:\"Cousine\";s:8:\"category\";s:9:\"monospace\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:8:\"coustard\";a:3:{s:4:\"name\";s:8:\"Coustard\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"900\";}}s:21:\"covered_by_your_grace\";a:3:{s:4:\"name\";s:21:\"Covered By Your Grace\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"crafty_girls\";a:3:{s:4:\"name\";s:12:\"Crafty Girls\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"creepster\";a:3:{s:4:\"name\";s:9:\"Creepster\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"crete_round\";a:3:{s:4:\"name\";s:11:\"Crete Round\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:12:\"crimson_text\";a:3:{s:4:\"name\";s:12:\"Crimson Text\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:6:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"600\";i:3;s:9:\"600italic\";i:4;s:3:\"700\";i:5;s:9:\"700italic\";}}s:13:\"croissant_one\";a:3:{s:4:\"name\";s:13:\"Croissant One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"crushed\";a:3:{s:4:\"name\";s:7:\"Crushed\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"cuprum\";a:3:{s:4:\"name\";s:6:\"Cuprum\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:6:\"cutive\";a:3:{s:4:\"name\";s:6:\"Cutive\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"cutive_mono\";a:3:{s:4:\"name\";s:11:\"Cutive Mono\";s:8:\"category\";s:9:\"monospace\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"damion\";a:3:{s:4:\"name\";s:6:\"Damion\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"dancing_script\";a:3:{s:4:\"name\";s:14:\"Dancing Script\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:7:\"dangrek\";a:3:{s:4:\"name\";s:7:\"Dangrek\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:20:\"dawning_of_a_new_day\";a:3:{s:4:\"name\";s:20:\"Dawning of a New Day\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"days_one\";a:3:{s:4:\"name\";s:8:\"Days One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"dekko\";a:3:{s:4:\"name\";s:5:\"Dekko\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"delius\";a:3:{s:4:\"name\";s:6:\"Delius\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:17:\"delius_swash_caps\";a:3:{s:4:\"name\";s:17:\"Delius Swash Caps\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"delius_unicase\";a:3:{s:4:\"name\";s:14:\"Delius Unicase\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:13:\"della_respira\";a:3:{s:4:\"name\";s:13:\"Della Respira\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"denk_one\";a:3:{s:4:\"name\";s:8:\"Denk One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"devonshire\";a:3:{s:4:\"name\";s:10:\"Devonshire\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"dhurjati\";a:3:{s:4:\"name\";s:8:\"Dhurjati\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"didact_gothic\";a:3:{s:4:\"name\";s:13:\"Didact Gothic\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"diplomata\";a:3:{s:4:\"name\";s:9:\"Diplomata\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"diplomata_sc\";a:3:{s:4:\"name\";s:12:\"Diplomata SC\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"domine\";a:3:{s:4:\"name\";s:6:\"Domine\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:11:\"donegal_one\";a:3:{s:4:\"name\";s:11:\"Donegal One\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"doppio_one\";a:3:{s:4:\"name\";s:10:\"Doppio One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"dorsa\";a:3:{s:4:\"name\";s:5:\"Dorsa\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"dosis\";a:3:{s:4:\"name\";s:5:\"Dosis\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:7:{i:0;s:3:\"200\";i:1;s:3:\"300\";i:2;s:7:\"regular\";i:3;s:3:\"500\";i:4;s:3:\"600\";i:5;s:3:\"700\";i:6;s:3:\"800\";}}s:11:\"dr_sugiyama\";a:3:{s:4:\"name\";s:11:\"Dr Sugiyama\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"droid_sans\";a:3:{s:4:\"name\";s:10:\"Droid Sans\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:15:\"droid_sans_mono\";a:3:{s:4:\"name\";s:15:\"Droid Sans Mono\";s:8:\"category\";s:9:\"monospace\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"droid_serif\";a:3:{s:4:\"name\";s:11:\"Droid Serif\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:9:\"duru_sans\";a:3:{s:4:\"name\";s:9:\"Duru Sans\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"dynalight\";a:3:{s:4:\"name\";s:9:\"Dynalight\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"eb_garamond\";a:3:{s:4:\"name\";s:11:\"EB Garamond\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"eagle_lake\";a:3:{s:4:\"name\";s:10:\"Eagle Lake\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"eater\";a:3:{s:4:\"name\";s:5:\"Eater\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"economica\";a:3:{s:4:\"name\";s:9:\"Economica\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:5:\"eczar\";a:3:{s:4:\"name\";s:5:\"Eczar\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:5:{i:0;s:7:\"regular\";i:1;s:3:\"500\";i:2;s:3:\"600\";i:3;s:3:\"700\";i:4;s:3:\"800\";}}s:8:\"ek_mukta\";a:3:{s:4:\"name\";s:8:\"Ek Mukta\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:7:{i:0;s:3:\"200\";i:1;s:3:\"300\";i:2;s:7:\"regular\";i:3;s:3:\"500\";i:4;s:3:\"600\";i:5;s:3:\"700\";i:6;s:3:\"800\";}}s:11:\"electrolize\";a:3:{s:4:\"name\";s:11:\"Electrolize\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"elsie\";a:3:{s:4:\"name\";s:5:\"Elsie\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"900\";}}s:16:\"elsie_swash_caps\";a:3:{s:4:\"name\";s:16:\"Elsie Swash Caps\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"900\";}}s:11:\"emblema_one\";a:3:{s:4:\"name\";s:11:\"Emblema One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"emilys_candy\";a:3:{s:4:\"name\";s:12:\"Emilys Candy\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"engagement\";a:3:{s:4:\"name\";s:10:\"Engagement\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"englebert\";a:3:{s:4:\"name\";s:9:\"Englebert\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"enriqueta\";a:3:{s:4:\"name\";s:9:\"Enriqueta\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:9:\"erica_one\";a:3:{s:4:\"name\";s:9:\"Erica One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"esteban\";a:3:{s:4:\"name\";s:7:\"Esteban\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:15:\"euphoria_script\";a:3:{s:4:\"name\";s:15:\"Euphoria Script\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"ewert\";a:3:{s:4:\"name\";s:5:\"Ewert\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:3:\"exo\";a:3:{s:4:\"name\";s:3:\"Exo\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:18:{i:0;s:3:\"100\";i:1;s:9:\"100italic\";i:2;s:3:\"200\";i:3;s:9:\"200italic\";i:4;s:3:\"300\";i:5;s:9:\"300italic\";i:6;s:7:\"regular\";i:7;s:6:\"italic\";i:8;s:3:\"500\";i:9;s:9:\"500italic\";i:10;s:3:\"600\";i:11;s:9:\"600italic\";i:12;s:3:\"700\";i:13;s:9:\"700italic\";i:14;s:3:\"800\";i:15;s:9:\"800italic\";i:16;s:3:\"900\";i:17;s:9:\"900italic\";}}s:5:\"exo_2\";a:3:{s:4:\"name\";s:5:\"Exo 2\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:18:{i:0;s:3:\"100\";i:1;s:9:\"100italic\";i:2;s:3:\"200\";i:3;s:9:\"200italic\";i:4;s:3:\"300\";i:5;s:9:\"300italic\";i:6;s:7:\"regular\";i:7;s:6:\"italic\";i:8;s:3:\"500\";i:9;s:9:\"500italic\";i:10;s:3:\"600\";i:11;s:9:\"600italic\";i:12;s:3:\"700\";i:13;s:9:\"700italic\";i:14;s:3:\"800\";i:15;s:9:\"800italic\";i:16;s:3:\"900\";i:17;s:9:\"900italic\";}}s:13:\"expletus_sans\";a:3:{s:4:\"name\";s:13:\"Expletus Sans\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:8:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"500\";i:3;s:9:\"500italic\";i:4;s:3:\"600\";i:5;s:9:\"600italic\";i:6;s:3:\"700\";i:7;s:9:\"700italic\";}}s:12:\"fanwood_text\";a:3:{s:4:\"name\";s:12:\"Fanwood Text\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:9:\"fascinate\";a:3:{s:4:\"name\";s:9:\"Fascinate\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:16:\"fascinate_inline\";a:3:{s:4:\"name\";s:16:\"Fascinate Inline\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"faster_one\";a:3:{s:4:\"name\";s:10:\"Faster One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"fasthand\";a:3:{s:4:\"name\";s:8:\"Fasthand\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"fauna_one\";a:3:{s:4:\"name\";s:9:\"Fauna One\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"federant\";a:3:{s:4:\"name\";s:8:\"Federant\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"federo\";a:3:{s:4:\"name\";s:6:\"Federo\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"felipa\";a:3:{s:4:\"name\";s:6:\"Felipa\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"fenix\";a:3:{s:4:\"name\";s:5:\"Fenix\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"finger_paint\";a:3:{s:4:\"name\";s:12:\"Finger Paint\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"fira_mono\";a:3:{s:4:\"name\";s:9:\"Fira Mono\";s:8:\"category\";s:9:\"monospace\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:9:\"fira_sans\";a:3:{s:4:\"name\";s:9:\"Fira Sans\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:8:{i:0;s:3:\"300\";i:1;s:9:\"300italic\";i:2;s:7:\"regular\";i:3;s:6:\"italic\";i:4;s:3:\"500\";i:5;s:9:\"500italic\";i:6;s:3:\"700\";i:7;s:9:\"700italic\";}}s:10:\"fjalla_one\";a:3:{s:4:\"name\";s:10:\"Fjalla One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"fjord_one\";a:3:{s:4:\"name\";s:9:\"Fjord One\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"flamenco\";a:3:{s:4:\"name\";s:8:\"Flamenco\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:3:\"300\";i:1;s:7:\"regular\";}}s:7:\"flavors\";a:3:{s:4:\"name\";s:7:\"Flavors\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"fondamento\";a:3:{s:4:\"name\";s:10:\"Fondamento\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:16:\"fontdiner_swanky\";a:3:{s:4:\"name\";s:16:\"Fontdiner Swanky\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"forum\";a:3:{s:4:\"name\";s:5:\"Forum\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"francois_one\";a:3:{s:4:\"name\";s:12:\"Francois One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"freckle_face\";a:3:{s:4:\"name\";s:12:\"Freckle Face\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:20:\"fredericka_the_great\";a:3:{s:4:\"name\";s:20:\"Fredericka the Great\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"fredoka_one\";a:3:{s:4:\"name\";s:11:\"Fredoka One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"freehand\";a:3:{s:4:\"name\";s:8:\"Freehand\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"fresca\";a:3:{s:4:\"name\";s:6:\"Fresca\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"frijole\";a:3:{s:4:\"name\";s:7:\"Frijole\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"fruktur\";a:3:{s:4:\"name\";s:7:\"Fruktur\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"fugaz_one\";a:3:{s:4:\"name\";s:9:\"Fugaz One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"gfs_didot\";a:3:{s:4:\"name\";s:9:\"GFS Didot\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:15:\"gfs_neohellenic\";a:3:{s:4:\"name\";s:15:\"GFS Neohellenic\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:8:\"gabriela\";a:3:{s:4:\"name\";s:8:\"Gabriela\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"gafata\";a:3:{s:4:\"name\";s:6:\"Gafata\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"galdeano\";a:3:{s:4:\"name\";s:8:\"Galdeano\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"galindo\";a:3:{s:4:\"name\";s:7:\"Galindo\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"gentium_basic\";a:3:{s:4:\"name\";s:13:\"Gentium Basic\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:18:\"gentium_book_basic\";a:3:{s:4:\"name\";s:18:\"Gentium Book Basic\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:3:\"geo\";a:3:{s:4:\"name\";s:3:\"Geo\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:7:\"geostar\";a:3:{s:4:\"name\";s:7:\"Geostar\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"geostar_fill\";a:3:{s:4:\"name\";s:12:\"Geostar Fill\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"germania_one\";a:3:{s:4:\"name\";s:12:\"Germania One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"gidugu\";a:3:{s:4:\"name\";s:6:\"Gidugu\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"gilda_display\";a:3:{s:4:\"name\";s:13:\"Gilda Display\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"give_you_glory\";a:3:{s:4:\"name\";s:14:\"Give You Glory\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"glass_antiqua\";a:3:{s:4:\"name\";s:13:\"Glass Antiqua\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"glegoo\";a:3:{s:4:\"name\";s:6:\"Glegoo\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:17:\"gloria_hallelujah\";a:3:{s:4:\"name\";s:17:\"Gloria Hallelujah\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"goblin_one\";a:3:{s:4:\"name\";s:10:\"Goblin One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"gochi_hand\";a:3:{s:4:\"name\";s:10:\"Gochi Hand\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"gorditas\";a:3:{s:4:\"name\";s:8:\"Gorditas\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:21:\"goudy_bookletter_1911\";a:3:{s:4:\"name\";s:21:\"Goudy Bookletter 1911\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"graduate\";a:3:{s:4:\"name\";s:8:\"Graduate\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"grand_hotel\";a:3:{s:4:\"name\";s:11:\"Grand Hotel\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"gravitas_one\";a:3:{s:4:\"name\";s:12:\"Gravitas One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"great_vibes\";a:3:{s:4:\"name\";s:11:\"Great Vibes\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"griffy\";a:3:{s:4:\"name\";s:6:\"Griffy\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"gruppo\";a:3:{s:4:\"name\";s:6:\"Gruppo\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"gudea\";a:3:{s:4:\"name\";s:5:\"Gudea\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:3:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";}}s:8:\"gurajada\";a:3:{s:4:\"name\";s:8:\"Gurajada\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"habibi\";a:3:{s:4:\"name\";s:6:\"Habibi\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"halant\";a:3:{s:4:\"name\";s:6:\"Halant\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:5:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"500\";i:3;s:3:\"600\";i:4;s:3:\"700\";}}s:15:\"hammersmith_one\";a:3:{s:4:\"name\";s:15:\"Hammersmith One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"hanalei\";a:3:{s:4:\"name\";s:7:\"Hanalei\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"hanalei_fill\";a:3:{s:4:\"name\";s:12:\"Hanalei Fill\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"handlee\";a:3:{s:4:\"name\";s:7:\"Handlee\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"hanuman\";a:3:{s:4:\"name\";s:7:\"Hanuman\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:12:\"happy_monkey\";a:3:{s:4:\"name\";s:12:\"Happy Monkey\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"headland_one\";a:3:{s:4:\"name\";s:12:\"Headland One\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"henny_penny\";a:3:{s:4:\"name\";s:11:\"Henny Penny\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:20:\"herr_von_muellerhoff\";a:3:{s:4:\"name\";s:20:\"Herr Von Muellerhoff\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:4:\"hind\";a:3:{s:4:\"name\";s:4:\"Hind\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:5:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"500\";i:3;s:3:\"600\";i:4;s:3:\"700\";}}s:15:\"holtwood_one_sc\";a:3:{s:4:\"name\";s:15:\"Holtwood One SC\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"homemade_apple\";a:3:{s:4:\"name\";s:14:\"Homemade Apple\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"homenaje\";a:3:{s:4:\"name\";s:8:\"Homenaje\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:15:\"im_fell_dw_pica\";a:3:{s:4:\"name\";s:15:\"IM Fell DW Pica\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:18:\"im_fell_dw_pica_sc\";a:3:{s:4:\"name\";s:18:\"IM Fell DW Pica SC\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:19:\"im_fell_double_pica\";a:3:{s:4:\"name\";s:19:\"IM Fell Double Pica\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:22:\"im_fell_double_pica_sc\";a:3:{s:4:\"name\";s:22:\"IM Fell Double Pica SC\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:15:\"im_fell_english\";a:3:{s:4:\"name\";s:15:\"IM Fell English\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:18:\"im_fell_english_sc\";a:3:{s:4:\"name\";s:18:\"IM Fell English SC\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:20:\"im_fell_french_canon\";a:3:{s:4:\"name\";s:20:\"IM Fell French Canon\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:23:\"im_fell_french_canon_sc\";a:3:{s:4:\"name\";s:23:\"IM Fell French Canon SC\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:20:\"im_fell_great_primer\";a:3:{s:4:\"name\";s:20:\"IM Fell Great Primer\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:23:\"im_fell_great_primer_sc\";a:3:{s:4:\"name\";s:23:\"IM Fell Great Primer SC\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"iceberg\";a:3:{s:4:\"name\";s:7:\"Iceberg\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"iceland\";a:3:{s:4:\"name\";s:7:\"Iceland\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"imprima\";a:3:{s:4:\"name\";s:7:\"Imprima\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"inconsolata\";a:3:{s:4:\"name\";s:11:\"Inconsolata\";s:8:\"category\";s:9:\"monospace\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:5:\"inder\";a:3:{s:4:\"name\";s:5:\"Inder\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"indie_flower\";a:3:{s:4:\"name\";s:12:\"Indie Flower\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"inika\";a:3:{s:4:\"name\";s:5:\"Inika\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:14:\"inknut_antiqua\";a:3:{s:4:\"name\";s:14:\"Inknut Antiqua\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:7:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"500\";i:3;s:3:\"600\";i:4;s:3:\"700\";i:5;s:3:\"800\";i:6;s:3:\"900\";}}s:12:\"irish_grover\";a:3:{s:4:\"name\";s:12:\"Irish Grover\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"istok_web\";a:3:{s:4:\"name\";s:9:\"Istok Web\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:8:\"italiana\";a:3:{s:4:\"name\";s:8:\"Italiana\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"italianno\";a:3:{s:4:\"name\";s:9:\"Italianno\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:16:\"jacques_francois\";a:3:{s:4:\"name\";s:16:\"Jacques Francois\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:23:\"jacques_francois_shadow\";a:3:{s:4:\"name\";s:23:\"Jacques Francois Shadow\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"jaldi\";a:3:{s:4:\"name\";s:5:\"Jaldi\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:14:\"jim_nightshade\";a:3:{s:4:\"name\";s:14:\"Jim Nightshade\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"jockey_one\";a:3:{s:4:\"name\";s:10:\"Jockey One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"jolly_lodger\";a:3:{s:4:\"name\";s:12:\"Jolly Lodger\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"josefin_sans\";a:3:{s:4:\"name\";s:12:\"Josefin Sans\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:10:{i:0;s:3:\"100\";i:1;s:9:\"100italic\";i:2;s:3:\"300\";i:3;s:9:\"300italic\";i:4;s:7:\"regular\";i:5;s:6:\"italic\";i:6;s:3:\"600\";i:7;s:9:\"600italic\";i:8;s:3:\"700\";i:9;s:9:\"700italic\";}}s:12:\"josefin_slab\";a:3:{s:4:\"name\";s:12:\"Josefin Slab\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:10:{i:0;s:3:\"100\";i:1;s:9:\"100italic\";i:2;s:3:\"300\";i:3;s:9:\"300italic\";i:4;s:7:\"regular\";i:5;s:6:\"italic\";i:6;s:3:\"600\";i:7;s:9:\"600italic\";i:8;s:3:\"700\";i:9;s:9:\"700italic\";}}s:8:\"joti_one\";a:3:{s:4:\"name\";s:8:\"Joti One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"judson\";a:3:{s:4:\"name\";s:6:\"Judson\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:3:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";}}s:5:\"julee\";a:3:{s:4:\"name\";s:5:\"Julee\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:15:\"julius_sans_one\";a:3:{s:4:\"name\";s:15:\"Julius Sans One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"junge\";a:3:{s:4:\"name\";s:5:\"Junge\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:4:\"jura\";a:3:{s:4:\"name\";s:4:\"Jura\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"500\";i:3;s:3:\"600\";}}s:17:\"just_another_hand\";a:3:{s:4:\"name\";s:17:\"Just Another Hand\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:23:\"just_me_again_down_here\";a:3:{s:4:\"name\";s:23:\"Just Me Again Down Here\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"kalam\";a:3:{s:4:\"name\";s:5:\"Kalam\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:3:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"700\";}}s:7:\"kameron\";a:3:{s:4:\"name\";s:7:\"Kameron\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:9:\"kantumruy\";a:3:{s:4:\"name\";s:9:\"Kantumruy\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:3:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"700\";}}s:5:\"karla\";a:3:{s:4:\"name\";s:5:\"Karla\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:5:\"karma\";a:3:{s:4:\"name\";s:5:\"Karma\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:5:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"500\";i:3;s:3:\"600\";i:4;s:3:\"700\";}}s:14:\"kaushan_script\";a:3:{s:4:\"name\";s:14:\"Kaushan Script\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"kavoon\";a:3:{s:4:\"name\";s:6:\"Kavoon\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"kdam_thmor\";a:3:{s:4:\"name\";s:10:\"Kdam Thmor\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"keania_one\";a:3:{s:4:\"name\";s:10:\"Keania One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"kelly_slab\";a:3:{s:4:\"name\";s:10:\"Kelly Slab\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"kenia\";a:3:{s:4:\"name\";s:5:\"Kenia\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"khand\";a:3:{s:4:\"name\";s:5:\"Khand\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:5:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"500\";i:3;s:3:\"600\";i:4;s:3:\"700\";}}s:5:\"khmer\";a:3:{s:4:\"name\";s:5:\"Khmer\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"khula\";a:3:{s:4:\"name\";s:5:\"Khula\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:5:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"600\";i:3;s:3:\"700\";i:4;s:3:\"800\";}}s:8:\"kite_one\";a:3:{s:4:\"name\";s:8:\"Kite One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"knewave\";a:3:{s:4:\"name\";s:7:\"Knewave\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"kotta_one\";a:3:{s:4:\"name\";s:9:\"Kotta One\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"koulen\";a:3:{s:4:\"name\";s:6:\"Koulen\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"kranky\";a:3:{s:4:\"name\";s:6:\"Kranky\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"kreon\";a:3:{s:4:\"name\";s:5:\"Kreon\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:3:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"700\";}}s:6:\"kristi\";a:3:{s:4:\"name\";s:6:\"Kristi\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"krona_one\";a:3:{s:4:\"name\";s:9:\"Krona One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"kurale\";a:3:{s:4:\"name\";s:6:\"Kurale\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:15:\"la_belle_aurore\";a:3:{s:4:\"name\";s:15:\"La Belle Aurore\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"laila\";a:3:{s:4:\"name\";s:5:\"Laila\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:5:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"500\";i:3;s:3:\"600\";i:4;s:3:\"700\";}}s:11:\"lakki_reddy\";a:3:{s:4:\"name\";s:11:\"Lakki Reddy\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"lancelot\";a:3:{s:4:\"name\";s:8:\"Lancelot\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"lateef\";a:3:{s:4:\"name\";s:6:\"Lateef\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:4:\"lato\";a:3:{s:4:\"name\";s:4:\"Lato\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:10:{i:0;s:3:\"100\";i:1;s:9:\"100italic\";i:2;s:3:\"300\";i:3;s:9:\"300italic\";i:4;s:7:\"regular\";i:5;s:6:\"italic\";i:6;s:3:\"700\";i:7;s:9:\"700italic\";i:8;s:3:\"900\";i:9;s:9:\"900italic\";}}s:13:\"league_script\";a:3:{s:4:\"name\";s:13:\"League Script\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"leckerli_one\";a:3:{s:4:\"name\";s:12:\"Leckerli One\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"ledger\";a:3:{s:4:\"name\";s:6:\"Ledger\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"lekton\";a:3:{s:4:\"name\";s:6:\"Lekton\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:3:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";}}s:5:\"lemon\";a:3:{s:4:\"name\";s:5:\"Lemon\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:17:\"libre_baskerville\";a:3:{s:4:\"name\";s:17:\"Libre Baskerville\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:3:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";}}s:11:\"life_savers\";a:3:{s:4:\"name\";s:11:\"Life Savers\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:10:\"lilita_one\";a:3:{s:4:\"name\";s:10:\"Lilita One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:15:\"lily_script_one\";a:3:{s:4:\"name\";s:15:\"Lily Script One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"limelight\";a:3:{s:4:\"name\";s:9:\"Limelight\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"linden_hill\";a:3:{s:4:\"name\";s:11:\"Linden Hill\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:7:\"lobster\";a:3:{s:4:\"name\";s:7:\"Lobster\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"lobster_two\";a:3:{s:4:\"name\";s:11:\"Lobster Two\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:16:\"londrina_outline\";a:3:{s:4:\"name\";s:16:\"Londrina Outline\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:15:\"londrina_shadow\";a:3:{s:4:\"name\";s:15:\"Londrina Shadow\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:15:\"londrina_sketch\";a:3:{s:4:\"name\";s:15:\"Londrina Sketch\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"londrina_solid\";a:3:{s:4:\"name\";s:14:\"Londrina Solid\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:4:\"lora\";a:3:{s:4:\"name\";s:4:\"Lora\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:21:\"love_ya_like_a_sister\";a:3:{s:4:\"name\";s:21:\"Love Ya Like A Sister\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:17:\"loved_by_the_king\";a:3:{s:4:\"name\";s:17:\"Loved by the King\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"lovers_quarrel\";a:3:{s:4:\"name\";s:14:\"Lovers Quarrel\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"luckiest_guy\";a:3:{s:4:\"name\";s:12:\"Luckiest Guy\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"lusitana\";a:3:{s:4:\"name\";s:8:\"Lusitana\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:7:\"lustria\";a:3:{s:4:\"name\";s:7:\"Lustria\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"macondo\";a:3:{s:4:\"name\";s:7:\"Macondo\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:18:\"macondo_swash_caps\";a:3:{s:4:\"name\";s:18:\"Macondo Swash Caps\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"magra\";a:3:{s:4:\"name\";s:5:\"Magra\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:13:\"maiden_orange\";a:3:{s:4:\"name\";s:13:\"Maiden Orange\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:4:\"mako\";a:3:{s:4:\"name\";s:4:\"Mako\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"mallanna\";a:3:{s:4:\"name\";s:8:\"Mallanna\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"mandali\";a:3:{s:4:\"name\";s:7:\"Mandali\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"marcellus\";a:3:{s:4:\"name\";s:9:\"Marcellus\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"marcellus_sc\";a:3:{s:4:\"name\";s:12:\"Marcellus SC\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"marck_script\";a:3:{s:4:\"name\";s:12:\"Marck Script\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"margarine\";a:3:{s:4:\"name\";s:9:\"Margarine\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"marko_one\";a:3:{s:4:\"name\";s:9:\"Marko One\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"marmelad\";a:3:{s:4:\"name\";s:8:\"Marmelad\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"martel\";a:3:{s:4:\"name\";s:6:\"Martel\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:7:{i:0;s:3:\"200\";i:1;s:3:\"300\";i:2;s:7:\"regular\";i:3;s:3:\"600\";i:4;s:3:\"700\";i:5;s:3:\"800\";i:6;s:3:\"900\";}}s:11:\"martel_sans\";a:3:{s:4:\"name\";s:11:\"Martel Sans\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:7:{i:0;s:3:\"200\";i:1;s:3:\"300\";i:2;s:7:\"regular\";i:3;s:3:\"600\";i:4;s:3:\"700\";i:5;s:3:\"800\";i:6;s:3:\"900\";}}s:6:\"marvel\";a:3:{s:4:\"name\";s:6:\"Marvel\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:4:\"mate\";a:3:{s:4:\"name\";s:4:\"Mate\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:7:\"mate_sc\";a:3:{s:4:\"name\";s:7:\"Mate SC\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"maven_pro\";a:3:{s:4:\"name\";s:9:\"Maven Pro\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:3:\"500\";i:2;s:3:\"700\";i:3;s:3:\"900\";}}s:7:\"mclaren\";a:3:{s:4:\"name\";s:7:\"McLaren\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"meddon\";a:3:{s:4:\"name\";s:6:\"Meddon\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"medievalsharp\";a:3:{s:4:\"name\";s:13:\"MedievalSharp\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"medula_one\";a:3:{s:4:\"name\";s:10:\"Medula One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"megrim\";a:3:{s:4:\"name\";s:6:\"Megrim\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"meie_script\";a:3:{s:4:\"name\";s:11:\"Meie Script\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"merienda\";a:3:{s:4:\"name\";s:8:\"Merienda\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:12:\"merienda_one\";a:3:{s:4:\"name\";s:12:\"Merienda One\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"merriweather\";a:3:{s:4:\"name\";s:12:\"Merriweather\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:8:{i:0;s:3:\"300\";i:1;s:9:\"300italic\";i:2;s:7:\"regular\";i:3;s:6:\"italic\";i:4;s:3:\"700\";i:5;s:9:\"700italic\";i:6;s:3:\"900\";i:7;s:9:\"900italic\";}}s:17:\"merriweather_sans\";a:3:{s:4:\"name\";s:17:\"Merriweather Sans\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:8:{i:0;s:3:\"300\";i:1;s:9:\"300italic\";i:2;s:7:\"regular\";i:3;s:6:\"italic\";i:4;s:3:\"700\";i:5;s:9:\"700italic\";i:6;s:3:\"800\";i:7;s:9:\"800italic\";}}s:5:\"metal\";a:3:{s:4:\"name\";s:5:\"Metal\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"metal_mania\";a:3:{s:4:\"name\";s:11:\"Metal Mania\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"metamorphous\";a:3:{s:4:\"name\";s:12:\"Metamorphous\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"metrophobic\";a:3:{s:4:\"name\";s:11:\"Metrophobic\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"michroma\";a:3:{s:4:\"name\";s:8:\"Michroma\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"milonga\";a:3:{s:4:\"name\";s:7:\"Milonga\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"miltonian\";a:3:{s:4:\"name\";s:9:\"Miltonian\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:16:\"miltonian_tattoo\";a:3:{s:4:\"name\";s:16:\"Miltonian Tattoo\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"miniver\";a:3:{s:4:\"name\";s:7:\"Miniver\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"miss_fajardose\";a:3:{s:4:\"name\";s:14:\"Miss Fajardose\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"modak\";a:3:{s:4:\"name\";s:5:\"Modak\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"modern_antiqua\";a:3:{s:4:\"name\";s:14:\"Modern Antiqua\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"molengo\";a:3:{s:4:\"name\";s:7:\"Molengo\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"molle\";a:3:{s:4:\"name\";s:5:\"Molle\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:6:\"italic\";}}s:5:\"monda\";a:3:{s:4:\"name\";s:5:\"Monda\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:8:\"monofett\";a:3:{s:4:\"name\";s:8:\"Monofett\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"monoton\";a:3:{s:4:\"name\";s:7:\"Monoton\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:20:\"monsieur_la_doulaise\";a:3:{s:4:\"name\";s:20:\"Monsieur La Doulaise\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"montaga\";a:3:{s:4:\"name\";s:7:\"Montaga\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"montez\";a:3:{s:4:\"name\";s:6:\"Montez\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"montserrat\";a:3:{s:4:\"name\";s:10:\"Montserrat\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:21:\"montserrat_alternates\";a:3:{s:4:\"name\";s:21:\"Montserrat Alternates\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:20:\"montserrat_subrayada\";a:3:{s:4:\"name\";s:20:\"Montserrat Subrayada\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:4:\"moul\";a:3:{s:4:\"name\";s:4:\"Moul\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"moulpali\";a:3:{s:4:\"name\";s:8:\"Moulpali\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:22:\"mountains_of_christmas\";a:3:{s:4:\"name\";s:22:\"Mountains of Christmas\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:13:\"mouse_memoirs\";a:3:{s:4:\"name\";s:13:\"Mouse Memoirs\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"mr_bedfort\";a:3:{s:4:\"name\";s:10:\"Mr Bedfort\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"mr_dafoe\";a:3:{s:4:\"name\";s:8:\"Mr Dafoe\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"mr_de_haviland\";a:3:{s:4:\"name\";s:14:\"Mr De Haviland\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:19:\"mrs_saint_delafield\";a:3:{s:4:\"name\";s:19:\"Mrs Saint Delafield\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"mrs_sheppards\";a:3:{s:4:\"name\";s:13:\"Mrs Sheppards\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:4:\"muli\";a:3:{s:4:\"name\";s:4:\"Muli\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:3:\"300\";i:1;s:9:\"300italic\";i:2;s:7:\"regular\";i:3;s:6:\"italic\";}}s:13:\"mystery_quest\";a:3:{s:4:\"name\";s:13:\"Mystery Quest\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:3:\"ntr\";a:3:{s:4:\"name\";s:3:\"NTR\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"neucha\";a:3:{s:4:\"name\";s:6:\"Neucha\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"neuton\";a:3:{s:4:\"name\";s:6:\"Neuton\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:6:{i:0;s:3:\"200\";i:1;s:3:\"300\";i:2;s:7:\"regular\";i:3;s:6:\"italic\";i:4;s:3:\"700\";i:5;s:3:\"800\";}}s:10:\"new_rocker\";a:3:{s:4:\"name\";s:10:\"New Rocker\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"news_cycle\";a:3:{s:4:\"name\";s:10:\"News Cycle\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:7:\"niconne\";a:3:{s:4:\"name\";s:7:\"Niconne\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"nixie_one\";a:3:{s:4:\"name\";s:9:\"Nixie One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"nobile\";a:3:{s:4:\"name\";s:6:\"Nobile\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:6:\"nokora\";a:3:{s:4:\"name\";s:6:\"Nokora\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:7:\"norican\";a:3:{s:4:\"name\";s:7:\"Norican\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"nosifer\";a:3:{s:4:\"name\";s:7:\"Nosifer\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:20:\"nothing_you_could_do\";a:3:{s:4:\"name\";s:20:\"Nothing You Could Do\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"noticia_text\";a:3:{s:4:\"name\";s:12:\"Noticia Text\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:9:\"noto_sans\";a:3:{s:4:\"name\";s:9:\"Noto Sans\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:10:\"noto_serif\";a:3:{s:4:\"name\";s:10:\"Noto Serif\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:8:\"nova_cut\";a:3:{s:4:\"name\";s:8:\"Nova Cut\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"nova_flat\";a:3:{s:4:\"name\";s:9:\"Nova Flat\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"nova_mono\";a:3:{s:4:\"name\";s:9:\"Nova Mono\";s:8:\"category\";s:9:\"monospace\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"nova_oval\";a:3:{s:4:\"name\";s:9:\"Nova Oval\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"nova_round\";a:3:{s:4:\"name\";s:10:\"Nova Round\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"nova_script\";a:3:{s:4:\"name\";s:11:\"Nova Script\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"nova_slim\";a:3:{s:4:\"name\";s:9:\"Nova Slim\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"nova_square\";a:3:{s:4:\"name\";s:11:\"Nova Square\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"numans\";a:3:{s:4:\"name\";s:6:\"Numans\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"nunito\";a:3:{s:4:\"name\";s:6:\"Nunito\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:3:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"700\";}}s:14:\"odor_mean_chey\";a:3:{s:4:\"name\";s:14:\"Odor Mean Chey\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"offside\";a:3:{s:4:\"name\";s:7:\"Offside\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:15:\"old_standard_tt\";a:3:{s:4:\"name\";s:15:\"Old Standard TT\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:3:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";}}s:9:\"oldenburg\";a:3:{s:4:\"name\";s:9:\"Oldenburg\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"oleo_script\";a:3:{s:4:\"name\";s:11:\"Oleo Script\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:22:\"oleo_script_swash_caps\";a:3:{s:4:\"name\";s:22:\"Oleo Script Swash Caps\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:9:\"open_sans\";a:3:{s:4:\"name\";s:9:\"Open Sans\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:10:{i:0;s:3:\"300\";i:1;s:9:\"300italic\";i:2;s:7:\"regular\";i:3;s:6:\"italic\";i:4;s:3:\"600\";i:5;s:9:\"600italic\";i:6;s:3:\"700\";i:7;s:9:\"700italic\";i:8;s:3:\"800\";i:9;s:9:\"800italic\";}}s:19:\"open_sans_condensed\";a:3:{s:4:\"name\";s:19:\"Open Sans Condensed\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:3:{i:0;s:3:\"300\";i:1;s:9:\"300italic\";i:2;s:3:\"700\";}}s:11:\"oranienbaum\";a:3:{s:4:\"name\";s:11:\"Oranienbaum\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"orbitron\";a:3:{s:4:\"name\";s:8:\"Orbitron\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:3:\"500\";i:2;s:3:\"700\";i:3;s:3:\"900\";}}s:7:\"oregano\";a:3:{s:4:\"name\";s:7:\"Oregano\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:7:\"orienta\";a:3:{s:4:\"name\";s:7:\"Orienta\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:15:\"original_surfer\";a:3:{s:4:\"name\";s:15:\"Original Surfer\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"oswald\";a:3:{s:4:\"name\";s:6:\"Oswald\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:3:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"700\";}}s:16:\"over_the_rainbow\";a:3:{s:4:\"name\";s:16:\"Over the Rainbow\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"overlock\";a:3:{s:4:\"name\";s:8:\"Overlock\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:6:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";i:4;s:3:\"900\";i:5;s:9:\"900italic\";}}s:11:\"overlock_sc\";a:3:{s:4:\"name\";s:11:\"Overlock SC\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:3:\"ovo\";a:3:{s:4:\"name\";s:3:\"Ovo\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"oxygen\";a:3:{s:4:\"name\";s:6:\"Oxygen\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:3:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"700\";}}s:11:\"oxygen_mono\";a:3:{s:4:\"name\";s:11:\"Oxygen Mono\";s:8:\"category\";s:9:\"monospace\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"pt_mono\";a:3:{s:4:\"name\";s:7:\"PT Mono\";s:8:\"category\";s:9:\"monospace\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"pt_sans\";a:3:{s:4:\"name\";s:7:\"PT Sans\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:15:\"pt_sans_caption\";a:3:{s:4:\"name\";s:15:\"PT Sans Caption\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:14:\"pt_sans_narrow\";a:3:{s:4:\"name\";s:14:\"PT Sans Narrow\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:8:\"pt_serif\";a:3:{s:4:\"name\";s:8:\"PT Serif\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:16:\"pt_serif_caption\";a:3:{s:4:\"name\";s:16:\"PT Serif Caption\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:8:\"pacifico\";a:3:{s:4:\"name\";s:8:\"Pacifico\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"palanquin\";a:3:{s:4:\"name\";s:9:\"Palanquin\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:7:{i:0;s:3:\"100\";i:1;s:3:\"200\";i:2;s:3:\"300\";i:3;s:7:\"regular\";i:4;s:3:\"500\";i:5;s:3:\"600\";i:6;s:3:\"700\";}}s:14:\"palanquin_dark\";a:3:{s:4:\"name\";s:14:\"Palanquin Dark\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:3:\"500\";i:2;s:3:\"600\";i:3;s:3:\"700\";}}s:7:\"paprika\";a:3:{s:4:\"name\";s:7:\"Paprika\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"parisienne\";a:3:{s:4:\"name\";s:10:\"Parisienne\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"passero_one\";a:3:{s:4:\"name\";s:11:\"Passero One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"passion_one\";a:3:{s:4:\"name\";s:11:\"Passion One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:3:{i:0;s:7:\"regular\";i:1;s:3:\"700\";i:2;s:3:\"900\";}}s:18:\"pathway_gothic_one\";a:3:{s:4:\"name\";s:18:\"Pathway Gothic One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"patrick_hand\";a:3:{s:4:\"name\";s:12:\"Patrick Hand\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:15:\"patrick_hand_sc\";a:3:{s:4:\"name\";s:15:\"Patrick Hand SC\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"patua_one\";a:3:{s:4:\"name\";s:9:\"Patua One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"paytone_one\";a:3:{s:4:\"name\";s:11:\"Paytone One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"peddana\";a:3:{s:4:\"name\";s:7:\"Peddana\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"peralta\";a:3:{s:4:\"name\";s:7:\"Peralta\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:16:\"permanent_marker\";a:3:{s:4:\"name\";s:16:\"Permanent Marker\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:19:\"petit_formal_script\";a:3:{s:4:\"name\";s:19:\"Petit Formal Script\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"petrona\";a:3:{s:4:\"name\";s:7:\"Petrona\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"philosopher\";a:3:{s:4:\"name\";s:11:\"Philosopher\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:6:\"piedra\";a:3:{s:4:\"name\";s:6:\"Piedra\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"pinyon_script\";a:3:{s:4:\"name\";s:13:\"Pinyon Script\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"pirata_one\";a:3:{s:4:\"name\";s:10:\"Pirata One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"plaster\";a:3:{s:4:\"name\";s:7:\"Plaster\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:4:\"play\";a:3:{s:4:\"name\";s:4:\"Play\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:8:\"playball\";a:3:{s:4:\"name\";s:8:\"Playball\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:16:\"playfair_display\";a:3:{s:4:\"name\";s:16:\"Playfair Display\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:6:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";i:4;s:3:\"900\";i:5;s:9:\"900italic\";}}s:19:\"playfair_display_sc\";a:3:{s:4:\"name\";s:19:\"Playfair Display SC\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:6:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";i:4;s:3:\"900\";i:5;s:9:\"900italic\";}}s:7:\"podkova\";a:3:{s:4:\"name\";s:7:\"Podkova\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:10:\"poiret_one\";a:3:{s:4:\"name\";s:10:\"Poiret One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"poller_one\";a:3:{s:4:\"name\";s:10:\"Poller One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:4:\"poly\";a:3:{s:4:\"name\";s:4:\"Poly\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:8:\"pompiere\";a:3:{s:4:\"name\";s:8:\"Pompiere\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"pontano_sans\";a:3:{s:4:\"name\";s:12:\"Pontano Sans\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"poppins\";a:3:{s:4:\"name\";s:7:\"Poppins\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:5:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"500\";i:3;s:3:\"600\";i:4;s:3:\"700\";}}s:16:\"port_lligat_sans\";a:3:{s:4:\"name\";s:16:\"Port Lligat Sans\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:16:\"port_lligat_slab\";a:3:{s:4:\"name\";s:16:\"Port Lligat Slab\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"pragati_narrow\";a:3:{s:4:\"name\";s:14:\"Pragati Narrow\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:5:\"prata\";a:3:{s:4:\"name\";s:5:\"Prata\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"preahvihear\";a:3:{s:4:\"name\";s:11:\"Preahvihear\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"press_start_2p\";a:3:{s:4:\"name\";s:14:\"Press Start 2P\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"princess_sofia\";a:3:{s:4:\"name\";s:14:\"Princess Sofia\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"prociono\";a:3:{s:4:\"name\";s:8:\"Prociono\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"prosto_one\";a:3:{s:4:\"name\";s:10:\"Prosto One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"puritan\";a:3:{s:4:\"name\";s:7:\"Puritan\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:12:\"purple_purse\";a:3:{s:4:\"name\";s:12:\"Purple Purse\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"quando\";a:3:{s:4:\"name\";s:6:\"Quando\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"quantico\";a:3:{s:4:\"name\";s:8:\"Quantico\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:12:\"quattrocento\";a:3:{s:4:\"name\";s:12:\"Quattrocento\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:17:\"quattrocento_sans\";a:3:{s:4:\"name\";s:17:\"Quattrocento Sans\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:9:\"questrial\";a:3:{s:4:\"name\";s:9:\"Questrial\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"quicksand\";a:3:{s:4:\"name\";s:9:\"Quicksand\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:3:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"700\";}}s:14:\"quintessential\";a:3:{s:4:\"name\";s:14:\"Quintessential\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"qwigley\";a:3:{s:4:\"name\";s:7:\"Qwigley\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:15:\"racing_sans_one\";a:3:{s:4:\"name\";s:15:\"Racing Sans One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"radley\";a:3:{s:4:\"name\";s:6:\"Radley\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:8:\"rajdhani\";a:3:{s:4:\"name\";s:8:\"Rajdhani\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:5:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"500\";i:3;s:3:\"600\";i:4;s:3:\"700\";}}s:7:\"raleway\";a:3:{s:4:\"name\";s:7:\"Raleway\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:9:{i:0;s:3:\"100\";i:1;s:3:\"200\";i:2;s:3:\"300\";i:3;s:7:\"regular\";i:4;s:3:\"500\";i:5;s:3:\"600\";i:6;s:3:\"700\";i:7;s:3:\"800\";i:8;s:3:\"900\";}}s:12:\"raleway_dots\";a:3:{s:4:\"name\";s:12:\"Raleway Dots\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"ramabhadra\";a:3:{s:4:\"name\";s:10:\"Ramabhadra\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"ramaraja\";a:3:{s:4:\"name\";s:8:\"Ramaraja\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"rambla\";a:3:{s:4:\"name\";s:6:\"Rambla\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:12:\"rammetto_one\";a:3:{s:4:\"name\";s:12:\"Rammetto One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"ranchers\";a:3:{s:4:\"name\";s:8:\"Ranchers\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"rancho\";a:3:{s:4:\"name\";s:6:\"Rancho\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"ranga\";a:3:{s:4:\"name\";s:5:\"Ranga\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:9:\"rationale\";a:3:{s:4:\"name\";s:9:\"Rationale\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"ravi_prakash\";a:3:{s:4:\"name\";s:12:\"Ravi Prakash\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"redressed\";a:3:{s:4:\"name\";s:9:\"Redressed\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"reenie_beanie\";a:3:{s:4:\"name\";s:13:\"Reenie Beanie\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"revalia\";a:3:{s:4:\"name\";s:7:\"Revalia\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"rhodium_libre\";a:3:{s:4:\"name\";s:13:\"Rhodium Libre\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"ribeye\";a:3:{s:4:\"name\";s:6:\"Ribeye\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"ribeye_marrow\";a:3:{s:4:\"name\";s:13:\"Ribeye Marrow\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"righteous\";a:3:{s:4:\"name\";s:9:\"Righteous\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"risque\";a:3:{s:4:\"name\";s:6:\"Risque\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"roboto\";a:3:{s:4:\"name\";s:6:\"Roboto\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:12:{i:0;s:3:\"100\";i:1;s:9:\"100italic\";i:2;s:3:\"300\";i:3;s:9:\"300italic\";i:4;s:7:\"regular\";i:5;s:6:\"italic\";i:6;s:3:\"500\";i:7;s:9:\"500italic\";i:8;s:3:\"700\";i:9;s:9:\"700italic\";i:10;s:3:\"900\";i:11;s:9:\"900italic\";}}s:16:\"roboto_condensed\";a:3:{s:4:\"name\";s:16:\"Roboto Condensed\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:6:{i:0;s:3:\"300\";i:1;s:9:\"300italic\";i:2;s:7:\"regular\";i:3;s:6:\"italic\";i:4;s:3:\"700\";i:5;s:9:\"700italic\";}}s:11:\"roboto_mono\";a:3:{s:4:\"name\";s:11:\"Roboto Mono\";s:8:\"category\";s:9:\"monospace\";s:8:\"variants\";a:10:{i:0;s:3:\"100\";i:1;s:9:\"100italic\";i:2;s:3:\"300\";i:3;s:9:\"300italic\";i:4;s:7:\"regular\";i:5;s:6:\"italic\";i:6;s:3:\"500\";i:7;s:9:\"500italic\";i:8;s:3:\"700\";i:9;s:9:\"700italic\";}}s:11:\"roboto_slab\";a:3:{s:4:\"name\";s:11:\"Roboto Slab\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:4:{i:0;s:3:\"100\";i:1;s:3:\"300\";i:2;s:7:\"regular\";i:3;s:3:\"700\";}}s:9:\"rochester\";a:3:{s:4:\"name\";s:9:\"Rochester\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"rock_salt\";a:3:{s:4:\"name\";s:9:\"Rock Salt\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"rokkitt\";a:3:{s:4:\"name\";s:7:\"Rokkitt\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:9:\"romanesco\";a:3:{s:4:\"name\";s:9:\"Romanesco\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"ropa_sans\";a:3:{s:4:\"name\";s:9:\"Ropa Sans\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:7:\"rosario\";a:3:{s:4:\"name\";s:7:\"Rosario\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:8:\"rosarivo\";a:3:{s:4:\"name\";s:8:\"Rosarivo\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:12:\"rouge_script\";a:3:{s:4:\"name\";s:12:\"Rouge Script\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"rozha_one\";a:3:{s:4:\"name\";s:9:\"Rozha One\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"rubik_mono_one\";a:3:{s:4:\"name\";s:14:\"Rubik Mono One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"rubik_one\";a:3:{s:4:\"name\";s:9:\"Rubik One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:4:\"ruda\";a:3:{s:4:\"name\";s:4:\"Ruda\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:3:{i:0;s:7:\"regular\";i:1;s:3:\"700\";i:2;s:3:\"900\";}}s:6:\"rufina\";a:3:{s:4:\"name\";s:6:\"Rufina\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:11:\"ruge_boogie\";a:3:{s:4:\"name\";s:11:\"Ruge Boogie\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"ruluko\";a:3:{s:4:\"name\";s:6:\"Ruluko\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"rum_raisin\";a:3:{s:4:\"name\";s:10:\"Rum Raisin\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"ruslan_display\";a:3:{s:4:\"name\";s:14:\"Ruslan Display\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"russo_one\";a:3:{s:4:\"name\";s:9:\"Russo One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"ruthie\";a:3:{s:4:\"name\";s:6:\"Ruthie\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:3:\"rye\";a:3:{s:4:\"name\";s:3:\"Rye\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"sacramento\";a:3:{s:4:\"name\";s:10:\"Sacramento\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:4:\"sail\";a:3:{s:4:\"name\";s:4:\"Sail\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"salsa\";a:3:{s:4:\"name\";s:5:\"Salsa\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"sanchez\";a:3:{s:4:\"name\";s:7:\"Sanchez\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:8:\"sancreek\";a:3:{s:4:\"name\";s:8:\"Sancreek\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"sansita_one\";a:3:{s:4:\"name\";s:11:\"Sansita One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"sarina\";a:3:{s:4:\"name\";s:6:\"Sarina\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"sarpanch\";a:3:{s:4:\"name\";s:8:\"Sarpanch\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:6:{i:0;s:7:\"regular\";i:1;s:3:\"500\";i:2;s:3:\"600\";i:3;s:3:\"700\";i:4;s:3:\"800\";i:5;s:3:\"900\";}}s:7:\"satisfy\";a:3:{s:4:\"name\";s:7:\"Satisfy\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"scada\";a:3:{s:4:\"name\";s:5:\"Scada\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:12:\"scheherazade\";a:3:{s:4:\"name\";s:12:\"Scheherazade\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"schoolbell\";a:3:{s:4:\"name\";s:10:\"Schoolbell\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"seaweed_script\";a:3:{s:4:\"name\";s:14:\"Seaweed Script\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"sevillana\";a:3:{s:4:\"name\";s:9:\"Sevillana\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"seymour_one\";a:3:{s:4:\"name\";s:11:\"Seymour One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:18:\"shadows_into_light\";a:3:{s:4:\"name\";s:18:\"Shadows Into Light\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:22:\"shadows_into_light_two\";a:3:{s:4:\"name\";s:22:\"Shadows Into Light Two\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"shanti\";a:3:{s:4:\"name\";s:6:\"Shanti\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"share\";a:3:{s:4:\"name\";s:5:\"Share\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:10:\"share_tech\";a:3:{s:4:\"name\";s:10:\"Share Tech\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:15:\"share_tech_mono\";a:3:{s:4:\"name\";s:15:\"Share Tech Mono\";s:8:\"category\";s:9:\"monospace\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"shojumaru\";a:3:{s:4:\"name\";s:9:\"Shojumaru\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"short_stack\";a:3:{s:4:\"name\";s:11:\"Short Stack\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"siemreap\";a:3:{s:4:\"name\";s:8:\"Siemreap\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"sigmar_one\";a:3:{s:4:\"name\";s:10:\"Sigmar One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"signika\";a:3:{s:4:\"name\";s:7:\"Signika\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"600\";i:3;s:3:\"700\";}}s:16:\"signika_negative\";a:3:{s:4:\"name\";s:16:\"Signika Negative\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"600\";i:3;s:3:\"700\";}}s:9:\"simonetta\";a:3:{s:4:\"name\";s:9:\"Simonetta\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"900\";i:3;s:9:\"900italic\";}}s:7:\"sintony\";a:3:{s:4:\"name\";s:7:\"Sintony\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:13:\"sirin_stencil\";a:3:{s:4:\"name\";s:13:\"Sirin Stencil\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"six_caps\";a:3:{s:4:\"name\";s:8:\"Six Caps\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"skranji\";a:3:{s:4:\"name\";s:7:\"Skranji\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:10:\"slabo_13px\";a:3:{s:4:\"name\";s:10:\"Slabo 13px\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"slabo_27px\";a:3:{s:4:\"name\";s:10:\"Slabo 27px\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"slackey\";a:3:{s:4:\"name\";s:7:\"Slackey\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"smokum\";a:3:{s:4:\"name\";s:6:\"Smokum\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"smythe\";a:3:{s:4:\"name\";s:6:\"Smythe\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"sniglet\";a:3:{s:4:\"name\";s:7:\"Sniglet\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"800\";}}s:7:\"snippet\";a:3:{s:4:\"name\";s:7:\"Snippet\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"snowburst_one\";a:3:{s:4:\"name\";s:13:\"Snowburst One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"sofadi_one\";a:3:{s:4:\"name\";s:10:\"Sofadi One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"sofia\";a:3:{s:4:\"name\";s:5:\"Sofia\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"sonsie_one\";a:3:{s:4:\"name\";s:10:\"Sonsie One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:16:\"sorts_mill_goudy\";a:3:{s:4:\"name\";s:16:\"Sorts Mill Goudy\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";}}s:15:\"source_code_pro\";a:3:{s:4:\"name\";s:15:\"Source Code Pro\";s:8:\"category\";s:9:\"monospace\";s:8:\"variants\";a:7:{i:0;s:3:\"200\";i:1;s:3:\"300\";i:2;s:7:\"regular\";i:3;s:3:\"500\";i:4;s:3:\"600\";i:5;s:3:\"700\";i:6;s:3:\"900\";}}s:15:\"source_sans_pro\";a:3:{s:4:\"name\";s:15:\"Source Sans Pro\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:12:{i:0;s:3:\"200\";i:1;s:9:\"200italic\";i:2;s:3:\"300\";i:3;s:9:\"300italic\";i:4;s:7:\"regular\";i:5;s:6:\"italic\";i:6;s:3:\"600\";i:7;s:9:\"600italic\";i:8;s:3:\"700\";i:9;s:9:\"700italic\";i:10;s:3:\"900\";i:11;s:9:\"900italic\";}}s:16:\"source_serif_pro\";a:3:{s:4:\"name\";s:16:\"Source Serif Pro\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:3:{i:0;s:7:\"regular\";i:1;s:3:\"600\";i:2;s:3:\"700\";}}s:13:\"special_elite\";a:3:{s:4:\"name\";s:13:\"Special Elite\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"spicy_rice\";a:3:{s:4:\"name\";s:10:\"Spicy Rice\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"spinnaker\";a:3:{s:4:\"name\";s:9:\"Spinnaker\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"spirax\";a:3:{s:4:\"name\";s:6:\"Spirax\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"squada_one\";a:3:{s:4:\"name\";s:10:\"Squada One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:20:\"sree_krushnadevaraya\";a:3:{s:4:\"name\";s:20:\"Sree Krushnadevaraya\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"stalemate\";a:3:{s:4:\"name\";s:9:\"Stalemate\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"stalinist_one\";a:3:{s:4:\"name\";s:13:\"Stalinist One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:15:\"stardos_stencil\";a:3:{s:4:\"name\";s:15:\"Stardos Stencil\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:21:\"stint_ultra_condensed\";a:3:{s:4:\"name\";s:21:\"Stint Ultra Condensed\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:20:\"stint_ultra_expanded\";a:3:{s:4:\"name\";s:20:\"Stint Ultra Expanded\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"stoke\";a:3:{s:4:\"name\";s:5:\"Stoke\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:3:\"300\";i:1;s:7:\"regular\";}}s:6:\"strait\";a:3:{s:4:\"name\";s:6:\"Strait\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:19:\"sue_ellen_francisco\";a:3:{s:4:\"name\";s:19:\"Sue Ellen Francisco\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"sumana\";a:3:{s:4:\"name\";s:6:\"Sumana\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:9:\"sunshiney\";a:3:{s:4:\"name\";s:9:\"Sunshiney\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:16:\"supermercado_one\";a:3:{s:4:\"name\";s:16:\"Supermercado One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"suranna\";a:3:{s:4:\"name\";s:7:\"Suranna\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"suravaram\";a:3:{s:4:\"name\";s:9:\"Suravaram\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"suwannaphum\";a:3:{s:4:\"name\";s:11:\"Suwannaphum\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:18:\"swanky_and_moo_moo\";a:3:{s:4:\"name\";s:18:\"Swanky and Moo Moo\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"syncopate\";a:3:{s:4:\"name\";s:9:\"Syncopate\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:9:\"tangerine\";a:3:{s:4:\"name\";s:9:\"Tangerine\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:6:\"taprom\";a:3:{s:4:\"name\";s:6:\"Taprom\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"tauri\";a:3:{s:4:\"name\";s:5:\"Tauri\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:4:\"teko\";a:3:{s:4:\"name\";s:4:\"Teko\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:5:{i:0;s:3:\"300\";i:1;s:7:\"regular\";i:2;s:3:\"500\";i:3;s:3:\"600\";i:4;s:3:\"700\";}}s:5:\"telex\";a:3:{s:4:\"name\";s:5:\"Telex\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:18:\"tenali_ramakrishna\";a:3:{s:4:\"name\";s:18:\"Tenali Ramakrishna\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"tenor_sans\";a:3:{s:4:\"name\";s:10:\"Tenor Sans\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"text_me_one\";a:3:{s:4:\"name\";s:11:\"Text Me One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:18:\"the_girl_next_door\";a:3:{s:4:\"name\";s:18:\"The Girl Next Door\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"tienne\";a:3:{s:4:\"name\";s:6:\"Tienne\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:3:{i:0;s:7:\"regular\";i:1;s:3:\"700\";i:2;s:3:\"900\";}}s:7:\"tillana\";a:3:{s:4:\"name\";s:7:\"Tillana\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:5:{i:0;s:7:\"regular\";i:1;s:3:\"500\";i:2;s:3:\"600\";i:3;s:3:\"700\";i:4;s:3:\"800\";}}s:7:\"timmana\";a:3:{s:4:\"name\";s:7:\"Timmana\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"tinos\";a:3:{s:4:\"name\";s:5:\"Tinos\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:9:\"titan_one\";a:3:{s:4:\"name\";s:9:\"Titan One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:13:\"titillium_web\";a:3:{s:4:\"name\";s:13:\"Titillium Web\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:11:{i:0;s:3:\"200\";i:1;s:9:\"200italic\";i:2;s:3:\"300\";i:3;s:9:\"300italic\";i:4;s:7:\"regular\";i:5;s:6:\"italic\";i:6;s:3:\"600\";i:7;s:9:\"600italic\";i:8;s:3:\"700\";i:9;s:9:\"700italic\";i:10;s:3:\"900\";}}s:11:\"trade_winds\";a:3:{s:4:\"name\";s:11:\"Trade Winds\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"trocchi\";a:3:{s:4:\"name\";s:7:\"Trocchi\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"trochut\";a:3:{s:4:\"name\";s:7:\"Trochut\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:3:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";}}s:7:\"trykker\";a:3:{s:4:\"name\";s:7:\"Trykker\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"tulpen_one\";a:3:{s:4:\"name\";s:10:\"Tulpen One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"ubuntu\";a:3:{s:4:\"name\";s:6:\"Ubuntu\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:8:{i:0;s:3:\"300\";i:1;s:9:\"300italic\";i:2;s:7:\"regular\";i:3;s:6:\"italic\";i:4;s:3:\"500\";i:5;s:9:\"500italic\";i:6;s:3:\"700\";i:7;s:9:\"700italic\";}}s:16:\"ubuntu_condensed\";a:3:{s:4:\"name\";s:16:\"Ubuntu Condensed\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"ubuntu_mono\";a:3:{s:4:\"name\";s:11:\"Ubuntu Mono\";s:8:\"category\";s:9:\"monospace\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:5:\"ultra\";a:3:{s:4:\"name\";s:5:\"Ultra\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"uncial_antiqua\";a:3:{s:4:\"name\";s:14:\"Uncial Antiqua\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"underdog\";a:3:{s:4:\"name\";s:8:\"Underdog\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"unica_one\";a:3:{s:4:\"name\";s:9:\"Unica One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:14:\"unifrakturcook\";a:3:{s:4:\"name\";s:14:\"UnifrakturCook\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:3:\"700\";}}s:18:\"unifrakturmaguntia\";a:3:{s:4:\"name\";s:18:\"UnifrakturMaguntia\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"unkempt\";a:3:{s:4:\"name\";s:7:\"Unkempt\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:2:{i:0;s:7:\"regular\";i:1;s:3:\"700\";}}s:6:\"unlock\";a:3:{s:4:\"name\";s:6:\"Unlock\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:4:\"unna\";a:3:{s:4:\"name\";s:4:\"Unna\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"vt323\";a:3:{s:4:\"name\";s:5:\"VT323\";s:8:\"category\";s:9:\"monospace\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"vampiro_one\";a:3:{s:4:\"name\";s:11:\"Vampiro One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"varela\";a:3:{s:4:\"name\";s:6:\"Varela\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"varela_round\";a:3:{s:4:\"name\";s:12:\"Varela Round\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:11:\"vast_shadow\";a:3:{s:4:\"name\";s:11:\"Vast Shadow\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:12:\"vesper_libre\";a:3:{s:4:\"name\";s:12:\"Vesper Libre\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:3:\"500\";i:2;s:3:\"700\";i:3;s:3:\"900\";}}s:5:\"vibur\";a:3:{s:4:\"name\";s:5:\"Vibur\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"vidaloka\";a:3:{s:4:\"name\";s:8:\"Vidaloka\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:4:\"viga\";a:3:{s:4:\"name\";s:4:\"Viga\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:5:\"voces\";a:3:{s:4:\"name\";s:5:\"Voces\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:7:\"volkhov\";a:3:{s:4:\"name\";s:7:\"Volkhov\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:8:\"vollkorn\";a:3:{s:4:\"name\";s:8:\"Vollkorn\";s:8:\"category\";s:5:\"serif\";s:8:\"variants\";a:4:{i:0;s:7:\"regular\";i:1;s:6:\"italic\";i:2;s:3:\"700\";i:3;s:9:\"700italic\";}}s:8:\"voltaire\";a:3:{s:4:\"name\";s:8:\"Voltaire\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:23:\"waiting_for_the_sunrise\";a:3:{s:4:\"name\";s:23:\"Waiting for the Sunrise\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"wallpoet\";a:3:{s:4:\"name\";s:8:\"Wallpoet\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:15:\"walter_turncoat\";a:3:{s:4:\"name\";s:15:\"Walter Turncoat\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"warnes\";a:3:{s:4:\"name\";s:6:\"Warnes\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"wellfleet\";a:3:{s:4:\"name\";s:9:\"Wellfleet\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:9:\"wendy_one\";a:3:{s:4:\"name\";s:9:\"Wendy One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:8:\"wire_one\";a:3:{s:4:\"name\";s:8:\"Wire One\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:17:\"yanone_kaffeesatz\";a:3:{s:4:\"name\";s:17:\"Yanone Kaffeesatz\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:4:{i:0;s:3:\"200\";i:1;s:3:\"300\";i:2;s:7:\"regular\";i:3;s:3:\"700\";}}s:11:\"yantramanav\";a:3:{s:4:\"name\";s:11:\"Yantramanav\";s:8:\"category\";s:10:\"sans-serif\";s:8:\"variants\";a:6:{i:0;s:3:\"100\";i:1;s:3:\"300\";i:2;s:7:\"regular\";i:3;s:3:\"500\";i:4;s:3:\"700\";i:5;s:3:\"900\";}}s:10:\"yellowtail\";a:3:{s:4:\"name\";s:10:\"Yellowtail\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"yeseva_one\";a:3:{s:4:\"name\";s:10:\"Yeseva One\";s:8:\"category\";s:7:\"display\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:10:\"yesteryear\";a:3:{s:4:\"name\";s:10:\"Yesteryear\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}s:6:\"zeyada\";a:3:{s:4:\"name\";s:6:\"Zeyada\";s:8:\"category\";s:11:\"handwriting\";s:8:\"variants\";a:1:{i:0;s:7:\"regular\";}}}','no'),(2347,'generate_package_typography','activated','yes'),(2348,'generate_package_colors','activated','yes'),(2349,'generate_package_backgrounds','activated','yes'),(2350,'generate_package_page_header','activated','yes'),(2351,'generate_package_sections','activated','yes'),(2352,'generate_package_import_export','activated','yes'),(2357,'generate_package_spacing','activated','yes'),(2358,'generate_package_secondary_nav','activated','yes'),(2359,'generate_package_menu_plus','activated','yes'),(444,'wpseo','a:19:{s:15:\"ms_defaults_set\";b:0;s:7:\"version\";s:3:\"8.3\";s:20:\"disableadvanced_meta\";b:0;s:19:\"onpage_indexability\";b:1;s:11:\"baiduverify\";s:0:\"\";s:12:\"googleverify\";s:0:\"\";s:8:\"msverify\";s:0:\"\";s:12:\"yandexverify\";s:0:\"\";s:9:\"site_type\";s:4:\"blog\";s:20:\"has_multiple_authors\";b:1;s:16:\"environment_type\";s:10:\"production\";s:23:\"content_analysis_active\";b:1;s:23:\"keyword_analysis_active\";b:1;s:21:\"enable_admin_bar_menu\";b:1;s:26:\"enable_cornerstone_content\";b:1;s:18:\"enable_xml_sitemap\";b:1;s:24:\"enable_text_link_counter\";b:1;s:22:\"show_onboarding_notice\";b:0;s:18:\"first_activated_on\";i:1485893511;}','yes'),(375,'jetpack_next_sync_time_full_sync','1528489095','yes'),(481,'libsyn-podcasting-player_height','90','yes'),(482,'libsyn-podcasting-player_width','450','yes'),(354,'jetpack_callables_sync_checksum','a:30:{s:18:\"wp_max_upload_size\";i:2450289511;s:15:\"is_main_network\";i:734881840;s:13:\"is_multi_site\";i:734881840;s:17:\"main_network_site\";i:427838370;s:8:\"site_url\";i:427838370;s:8:\"home_url\";i:427838370;s:16:\"single_user_site\";i:734881840;s:7:\"updates\";i:3566372213;s:28:\"has_file_system_write_access\";i:4261170317;s:21:\"is_version_controlled\";i:734881840;s:10:\"taxonomies\";i:32710197;s:10:\"post_types\";i:749353991;s:18:\"post_type_features\";i:3522315436;s:10:\"shortcodes\";i:3127437830;s:27:\"rest_api_allowed_post_types\";i:696315151;s:32:\"rest_api_allowed_public_metadata\";i:223132457;s:24:\"sso_is_two_step_required\";i:734881840;s:26:\"sso_should_hide_login_form\";i:734881840;s:18:\"sso_match_by_email\";i:4261170317;s:21:\"sso_new_user_override\";i:734881840;s:29:\"sso_bypass_default_login_form\";i:734881840;s:10:\"wp_version\";i:1499136715;s:11:\"get_plugins\";i:423339708;s:24:\"get_plugins_action_links\";i:2140791847;s:14:\"active_modules\";i:4141976145;s:16:\"hosting_provider\";i:409470892;s:6:\"locale\";i:110763218;s:13:\"site_icon_url\";i:967099167;s:5:\"roles\";i:1212307699;s:8:\"timezone\";i:1303107867;}','yes'),(446,'wpseo_titles','a:71:{s:10:\"title_test\";i:0;s:17:\"forcerewritetitle\";b:0;s:9:\"separator\";s:7:\"sc-pipe\";s:16:\"title-home-wpseo\";s:42:\"%%sitename%% %%page%% %%sep%% %%sitedesc%%\";s:18:\"title-author-wpseo\";s:41:\"%%name%%, Author at %%sitename%% %%page%%\";s:19:\"title-archive-wpseo\";s:38:\"%%date%% %%page%% %%sep%% %%sitename%%\";s:18:\"title-search-wpseo\";s:63:\"You searched for %%searchphrase%% %%page%% %%sep%% %%sitename%%\";s:15:\"title-404-wpseo\";s:35:\"Page not found %%sep%% %%sitename%%\";s:19:\"metadesc-home-wpseo\";s:0:\"\";s:21:\"metadesc-author-wpseo\";s:0:\"\";s:22:\"metadesc-archive-wpseo\";s:0:\"\";s:9:\"rssbefore\";s:0:\"\";s:8:\"rssafter\";s:53:\"The post %%POSTLINK%% appeared first on %%BLOGLINK%%.\";s:20:\"noindex-author-wpseo\";b:0;s:28:\"noindex-author-noposts-wpseo\";b:1;s:21:\"noindex-archive-wpseo\";b:1;s:14:\"disable-author\";b:0;s:12:\"disable-date\";b:0;s:19:\"disable-post_format\";b:0;s:18:\"disable-attachment\";b:1;s:23:\"is-media-purge-relevant\";b:0;s:20:\"breadcrumbs-404crumb\";s:25:\"Error 404: Page not found\";s:29:\"breadcrumbs-display-blog-page\";b:1;s:20:\"breadcrumbs-boldlast\";b:0;s:25:\"breadcrumbs-archiveprefix\";s:12:\"Archives for\";s:18:\"breadcrumbs-enable\";b:0;s:16:\"breadcrumbs-home\";s:4:\"Home\";s:18:\"breadcrumbs-prefix\";s:0:\"\";s:24:\"breadcrumbs-searchprefix\";s:16:\"You searched for\";s:15:\"breadcrumbs-sep\";s:7:\"»\";s:12:\"website_name\";s:18:\"So THIS Is Fitness\";s:11:\"person_name\";s:15:\"Darrell McTague\";s:22:\"alternate_website_name\";s:0:\"\";s:12:\"company_logo\";s:0:\"\";s:12:\"company_name\";s:0:\"\";s:17:\"company_or_person\";s:6:\"person\";s:17:\"stripcategorybase\";b:0;s:10:\"title-post\";s:39:\"%%title%% %%page%% %%sep%% %%sitename%%\";s:13:\"metadesc-post\";s:0:\"\";s:12:\"noindex-post\";b:0;s:13:\"showdate-post\";b:0;s:23:\"display-metabox-pt-post\";b:1;s:10:\"title-page\";s:39:\"%%title%% %%page%% %%sep%% %%sitename%%\";s:13:\"metadesc-page\";s:0:\"\";s:12:\"noindex-page\";b:0;s:13:\"showdate-page\";b:0;s:23:\"display-metabox-pt-page\";b:1;s:16:\"title-attachment\";s:39:\"%%title%% %%page%% %%sep%% %%sitename%%\";s:19:\"metadesc-attachment\";s:0:\"\";s:18:\"noindex-attachment\";b:0;s:19:\"showdate-attachment\";b:0;s:29:\"display-metabox-pt-attachment\";b:1;s:18:\"title-tax-category\";s:53:\"%%term_title%% Archives %%page%% %%sep%% %%sitename%%\";s:21:\"metadesc-tax-category\";s:0:\"\";s:28:\"display-metabox-tax-category\";b:1;s:20:\"noindex-tax-category\";b:0;s:18:\"title-tax-post_tag\";s:53:\"%%term_title%% Archives %%page%% %%sep%% %%sitename%%\";s:21:\"metadesc-tax-post_tag\";s:0:\"\";s:28:\"display-metabox-tax-post_tag\";b:1;s:20:\"noindex-tax-post_tag\";b:0;s:21:\"title-tax-post_format\";s:53:\"%%term_title%% Archives %%page%% %%sep%% %%sitename%%\";s:24:\"metadesc-tax-post_format\";s:0:\"\";s:31:\"display-metabox-tax-post_format\";b:1;s:23:\"noindex-tax-post_format\";b:1;s:23:\"post_types-post-maintax\";i:0;s:20:\"title-mailmunch_page\";s:39:\"%%title%% %%page%% %%sep%% %%sitename%%\";s:23:\"metadesc-mailmunch_page\";s:0:\"\";s:22:\"noindex-mailmunch_page\";b:0;s:23:\"showdate-mailmunch_page\";b:0;s:33:\"display-metabox-pt-mailmunch_page\";b:1;s:22:\"noindex-subpages-wpseo\";b:0;}','yes'),(485,'libsyn-podcasting-player_use_download_link','','yes'),(486,'libsyn-podcasting-player_use_download_link_text','','yes'),(374,'jpsq_full_sync_checkout','0:0','no'),(1405,'widget_widget_contact_info','a:2:{i:1;a:0:{}s:12:\"_multiwidget\";i:1;}','yes'),(1406,'widget_top-posts','a:3:{i:1;a:0:{}i:2;a:5:{s:5:\"title\";s:20:\"Others have enjoyed:\";s:5:\"count\";i:4;s:8:\"ordering\";s:5:\"views\";s:5:\"types\";a:1:{i:0;s:4:\"post\";}s:7:\"display\";s:4:\"text\";}s:12:\"_multiwidget\";i:1;}','yes'),(1399,'stats_cache','a:2:{s:32:\"ec26f9284fef22fcec09df0603c23b30\";a:1:{i:1537803793;a:8:{i:0;a:4:{s:7:\"post_id\";s:3:\"104\";s:10:\"post_title\";s:14:\"Review: FitAid\";s:14:\"post_permalink\";s:53:\"http://sothisisfitness.com/2013/09/review-fitaid.html\";s:5:\"views\";s:2:\"81\";}i:1;a:4:{s:7:\"post_id\";s:1:\"0\";s:10:\"post_title\";s:9:\"Home page\";s:14:\"post_permalink\";s:27:\"http://sothisisfitness.com/\";s:5:\"views\";s:2:\"38\";}i:2;a:4:{s:7:\"post_id\";s:2:\"80\";s:10:\"post_title\";s:45:\"Ch-Ch-Ch-CHIA! Health Warrior Chia Bar Review\";s:14:\"post_permalink\";s:84:\"http://sothisisfitness.com/2014/01/ch-ch-ch-chia-health-warrior-chia-bar-review.html\";s:5:\"views\";s:2:\"33\";}i:3;a:4:{s:7:\"post_id\";s:4:\"1085\";s:10:\"post_title\";s:35:\"I Found Another Unicorn - NOW Foods\";s:14:\"post_permalink\";s:73:\"http://sothisisfitness.com/2017/05/i-found-another-unicorn-now-foods.html\";s:5:\"views\";s:1:\"5\";}i:4;a:4:{s:7:\"post_id\";s:4:\"1810\";s:10:\"post_title\";s:57:\"Adventure, Hydration, And A Culture Of Care (Podcast #97)\";s:14:\"post_permalink\";s:92:\"http://sothisisfitness.com/2018/09/adventure-hydration-and-a-culture-of-care-podcast-97.html\";s:5:\"views\";s:1:\"3\";}i:5;a:4:{s:7:\"post_id\";s:3:\"401\";s:10:\"post_title\";s:10:\"My Journey\";s:14:\"post_permalink\";s:54:\"http://50.87.248.94/~sothisj4/meet-darrell/my-journey/\";s:5:\"views\";s:1:\"3\";}i:6;a:4:{s:7:\"post_id\";s:3:\"102\";s:10:\"post_title\";s:30:\"Body Beast - Results and Recap\";s:14:\"post_permalink\";s:68:\"http://sothisisfitness.com/2013/09/body-beast-results-and-recap.html\";s:5:\"views\";s:1:\"3\";}i:7;a:4:{s:7:\"post_id\";s:2:\"50\";s:10:\"post_title\";s:32:\"2015 - The Year Of The Conqueror\";s:14:\"post_permalink\";s:35:\"http://50.87.248.94/~sothisj4/?p=50\";s:5:\"views\";s:1:\"3\";}}}s:32:\"19f144ffad862afc570570b321064e10\";a:1:{i:1537803793;a:0:{}}}','yes'),(36494,'stats_dashboard_widget','a:3:{s:5:\"chart\";s:1:\"1\";s:3:\"top\";s:1:\"7\";s:6:\"search\";s:1:\"7\";}','yes'),(1449,'skope-post-id','152','yes'),(1450,'hu_layout_option_skopified','1','yes'),(18622,'widget_category-posts','a:2:{s:12:\"_multiwidget\";i:1;i:3;a:19:{s:5:\"title\";s:23:\"Latest Podcast Episodes\";s:10:\"title_link\";s:2:\"on\";s:3:\"cat\";s:3:\"390\";s:3:\"num\";s:1:\"3\";s:6:\"offset\";s:1:\"1\";s:7:\"sort_by\";s:4:\"date\";s:7:\"thumb_w\";s:2:\"75\";s:7:\"thumb_h\";s:2:\"75\";s:11:\"thumb_hover\";s:4:\"none\";s:18:\"default_thunmbnail\";s:1:\"0\";s:18:\"everything_is_link\";s:2:\"on\";s:14:\"excerpt_length\";s:2:\"55\";s:17:\"excerpt_more_text\";s:0:\"\";s:4:\"date\";s:2:\"on\";s:11:\"date_format\";s:0:\"\";s:16:\"footer_link_text\";s:0:\"\";s:11:\"footer_link\";s:0:\"\";s:15:\"excerpt_filters\";s:0:\"\";s:10:\"conditions\";a:3:{s:6:\"action\";s:4:\"show\";s:9:\"match_all\";s:1:\"0\";s:5:\"rules\";a:1:{i:0;a:3:{s:5:\"major\";s:4:\"page\";s:5:\"minor\";s:0:\"\";s:12:\"has_children\";b:0;}}}}}','yes'),(2911,'generate_blog_settings','a:10:{s:14:\"excerpt_length\";s:3:\"300\";s:20:\"post_image_alignment\";s:24:\"post-image-aligned-right\";s:19:\"post_image_position\";s:0:\"\";s:16:\"post_image_width\";s:3:\"250\";s:10:\"post_image\";s:4:\"true\";s:13:\"column_layout\";s:1:\"0\";s:15:\"featured_column\";s:1:\"1\";s:7:\"masonry\";s:5:\"false\";s:13:\"masonry_width\";s:6:\"width4\";s:25:\"masonry_most_recent_width\";s:6:\"width6\";}','yes'),(2912,'generate_menu_plus_settings','a:1:{s:11:\"sticky_menu\";s:4:\"true\";}','yes'),(3070,'subscription_options','a:2:{s:10:\"invitation\";s:226:\"Howdy.\r\n\r\nYou recently followed this blog\'s posts. This means you will receive each new post by email.\r\n\r\nTo activate, click confirm below. If you believe this is an error, ignore this message and we\'ll never bother you again.\";s:14:\"comment_follow\";s:239:\"Howdy.\r\n\r\nYou recently followed one of my posts. This means you will receive an email when new comments are posted.\r\n\r\nTo activate, click confirm below. If you believe this is an error, ignore this message and we\'ll never bother you again.\";}','yes'),(3074,'jetpack_relatedposts','a:8:{s:7:\"enabled\";b:1;s:13:\"show_headline\";b:1;s:15:\"show_thumbnails\";b:1;s:4:\"size\";N;s:9:\"show_date\";b:1;s:12:\"show_context\";b:1;s:6:\"layout\";s:4:\"grid\";s:8:\"headline\";s:7:\"Related\";}','yes'),(1464,'ha_czr_top_note_status','dismissed','yes'),(1613,'widget_sgwindow_side_bar','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(1614,'widget_sgwindow_portfolio_widget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(1615,'widget_sgwindow_page','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(1616,'widget_sgwindow_sidebar_nav','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(1617,'widget_sgwindow_portfolio_tag_nav','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(1618,'widget_sgwindow_portfolio_nav','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(1619,'widget_sgwindow_items_category_widget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(1620,'widget_sgwindow_image_widget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(1621,'widget_sgwindow_widget_button','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(1622,'widget_sgwindow_socialicons_widget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(1623,'widget_sgwindow_slider','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(1624,'theme_mods_cats456','a:2:{s:13:\"page_sidebars\";N;s:18:\"custom_css_post_id\";i:-1;}','yes'),(1664,'theme_switched_via_customizer','','yes'),(2277,'generate_settings','a:54:{s:10:\"hide_title\";s:1:\"1\";s:12:\"hide_tagline\";s:1:\"1\";s:4:\"logo\";s:0:\"\";s:11:\"retina_logo\";s:0:\"\";s:13:\"top_bar_width\";s:4:\"full\";s:19:\"top_bar_inner_width\";s:9:\"contained\";s:17:\"top_bar_alignment\";s:5:\"right\";s:15:\"container_width\";i:1200;s:21:\"header_layout_setting\";s:12:\"fluid-header\";s:18:\"header_inner_width\";s:9:\"contained\";s:21:\"nav_alignment_setting\";s:4:\"left\";s:24:\"header_alignment_setting\";s:6:\"center\";s:18:\"nav_layout_setting\";s:9:\"fluid-nav\";s:15:\"nav_inner_width\";s:9:\"contained\";s:20:\"nav_position_setting\";s:16:\"nav-above-header\";s:17:\"nav_dropdown_type\";s:5:\"hover\";s:10:\"nav_search\";s:7:\"disable\";s:22:\"content_layout_setting\";s:19:\"separate-containers\";s:14:\"layout_setting\";s:13:\"right-sidebar\";s:19:\"blog_layout_setting\";s:13:\"right-sidebar\";s:21:\"single_layout_setting\";s:13:\"right-sidebar\";s:12:\"post_content\";s:4:\"full\";s:21:\"footer_layout_setting\";s:16:\"contained-footer\";s:18:\"footer_inner_width\";s:9:\"contained\";s:21:\"footer_widget_setting\";s:1:\"2\";s:20:\"footer_bar_alignment\";s:5:\"right\";s:11:\"back_to_top\";s:0:\"\";s:16:\"background_color\";s:7:\"#dfdfdf\";s:10:\"text_color\";s:7:\"#3a3a3a\";s:10:\"link_color\";s:7:\"#1e73be\";s:16:\"link_color_hover\";s:7:\"#000000\";s:18:\"link_color_visited\";s:0:\"\";s:23:\"font_awesome_essentials\";b:0;s:17:\"dynamic_css_cache\";b:0;s:13:\"center_header\";s:4:\"true\";s:10:\"center_nav\";s:4:\"true\";s:27:\"navigation_background_color\";s:7:\"#000000\";s:33:\"navigation_background_hover_color\";s:7:\"#49bc4b\";s:35:\"navigation_background_current_color\";s:7:\"#c1c1c1\";s:23:\"footer_background_color\";s:7:\"#000000\";s:14:\"font_heading_1\";s:9:\"Open Sans\";s:14:\"font_heading_2\";s:9:\"Open Sans\";s:14:\"font_heading_3\";s:9:\"Open Sans\";s:9:\"font_body\";s:9:\"Open Sans\";s:23:\"header_background_color\";s:7:\"#dfdfdf\";s:30:\"subnavigation_background_color\";s:7:\"#000000\";s:36:\"subnavigation_background_hover_color\";s:7:\"#49bc4b\";s:38:\"subnavigation_background_current_color\";s:7:\"#c1c1c1\";s:15:\"font_site_title\";s:9:\"Open Sans\";s:15:\"font_navigation\";s:9:\"Open Sans\";s:22:\"navigation_font_weight\";s:3:\"500\";s:20:\"navigation_font_size\";s:2:\"19\";s:16:\"heading_1_weight\";s:3:\"300\";s:16:\"body_font_weight\";s:6:\"normal\";}','yes'),(2233,'theme_mods_flat','a:1:{s:18:\"custom_css_post_id\";i:-1;}','yes'),(1893,'widget_ci-about','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(1894,'widget_ci-latest-posts','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(1895,'widget_ci-socials','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(1898,'theme_mods_olsen-light','a:1:{s:18:\"custom_css_post_id\";i:-1;}','yes'),(1924,'theme_mods_indie','a:1:{s:18:\"custom_css_post_id\";i:-1;}','yes'),(1962,'theme_mods_colinear','a:1:{s:18:\"custom_css_post_id\";i:-1;}','yes'),(2010,'theme_mods_mantle','a:1:{s:18:\"custom_css_post_id\";i:-1;}','yes'),(2130,'widget_mythemes_post_meta','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(2131,'widget_mythemes_post_categories','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(2132,'widget_mythemes_post_tags','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(2135,'theme_mods_cannyon','a:1:{s:18:\"custom_css_post_id\";i:-1;}','yes'),(2162,'theme_mods_lesse-lite','a:1:{s:18:\"custom_css_post_id\";i:-1;}','yes'),(2183,'theme_mods_weaver-xtreme','a:1:{s:18:\"custom_css_post_id\";i:-1;}','yes'),(2208,'weaverx_settings','a:230:{s:12:\"body_bgcolor\";s:7:\"#FFFFFF\";s:10:\"link_color\";s:7:\"#0F0F8A\";s:16:\"link_hover_color\";s:7:\"#B50000\";s:15:\"wrapper_bgcolor\";s:11:\"transparent\";s:13:\"wrapper_color\";s:7:\"#000000\";s:17:\"wrapper_padding_T\";s:1:\"0\";s:17:\"wrapper_padding_B\";s:1:\"0\";s:17:\"wrapper_padding_L\";s:1:\"0\";s:17:\"wrapper_padding_R\";s:1:\"0\";s:16:\"wrapper_margin_T\";s:1:\"0\";s:16:\"wrapper_margin_B\";s:1:\"0\";s:15:\"theme_width_int\";s:4:\"9999\";s:14:\"wrapper_shadow\";s:2:\"-0\";s:15:\"wrapper_rounded\";s:4:\"none\";s:17:\"container_bgcolor\";s:11:\"transparent\";s:19:\"container_width_int\";s:3:\"100\";s:15:\"container_align\";s:6:\"center\";s:16:\"container_shadow\";s:2:\"-0\";s:17:\"container_rounded\";s:4:\"none\";s:14:\"layout_default\";s:10:\"one-column\";s:22:\"layout_default_archive\";s:10:\"one-column\";s:14:\"widget_bgcolor\";s:11:\"transparent\";s:12:\"widget_color\";s:7:\"#000000\";s:15:\"widget_margin_B\";s:2:\"10\";s:13:\"widget_shadow\";s:2:\"-0\";s:14:\"widget_rounded\";s:4:\"none\";s:18:\"widget_title_color\";s:7:\"#000000\";s:17:\"widgetlist_bullet\";s:4:\"disc\";s:15:\"primary_bgcolor\";s:14:\"rgba(0,0,0,.2)\";s:14:\"primary_shadow\";s:2:\"-0\";s:15:\"primary_rounded\";s:4:\"none\";s:12:\"primary_hide\";s:9:\"hide-none\";s:17:\"secondary_bgcolor\";s:14:\"rgba(0,0,0,.2)\";s:16:\"secondary_shadow\";s:2:\"-0\";s:17:\"secondary_rounded\";s:4:\"none\";s:14:\"secondary_hide\";s:9:\"hide-none\";s:11:\"top_bgcolor\";s:14:\"rgba(0,0,0,.2)\";s:15:\"top_bgcolor_css\";s:18:\"{max-width:900px;}\";s:13:\"top_width_int\";s:2:\"80\";s:9:\"top_align\";s:6:\"center\";s:12:\"top_cols_int\";s:1:\"2\";s:10:\"top_shadow\";s:2:\"-0\";s:11:\"top_rounded\";s:4:\"none\";s:8:\"top_hide\";s:9:\"hide-none\";s:14:\"bottom_bgcolor\";s:14:\"rgba(0,0,0,.2)\";s:18:\"bottom_bgcolor_css\";s:18:\"{max-width:900px;}\";s:16:\"bottom_width_int\";s:2:\"80\";s:12:\"bottom_align\";s:6:\"center\";s:15:\"bottom_cols_int\";s:1:\"2\";s:13:\"bottom_shadow\";s:2:\"-0\";s:14:\"bottom_rounded\";s:4:\"none\";s:11:\"bottom_hide\";s:9:\"hide-none\";s:14:\"header_bgcolor\";s:11:\"transparent\";s:12:\"header_color\";s:7:\"#000000\";s:12:\"header_align\";s:10:\"float-left\";s:13:\"header_shadow\";s:2:\"-0\";s:14:\"header_rounded\";s:4:\"none\";s:11:\"header_hide\";s:9:\"hide-none\";s:18:\"header_search_hide\";s:9:\"hide-none\";s:17:\"hide_header_image\";s:9:\"hide-none\";s:18:\"header_image_align\";s:10:\"float-left\";s:16:\"site_title_color\";s:7:\"#000000\";s:20:\"site_title_font_size\";s:12:\"xl-font-size\";s:15:\"hide_site_title\";s:9:\"hide-none\";s:13:\"tagline_color\";s:7:\"#595959\";s:17:\"tagline_font_size\";s:11:\"s-font-size\";s:17:\"hide_site_tagline\";s:9:\"hide-none\";s:15:\"header_sb_align\";s:10:\"float-left\";s:16:\"header_sb_shadow\";s:2:\"-0\";s:17:\"header_sb_rounded\";s:4:\"none\";s:14:\"header_sb_hide\";s:9:\"hide-none\";s:18:\"header_sb_position\";s:3:\"top\";s:17:\"header_html_align\";s:10:\"float-left\";s:18:\"header_html_shadow\";s:2:\"-0\";s:19:\"header_html_rounded\";s:4:\"none\";s:16:\"header_html_hide\";s:9:\"hide-none\";s:17:\"m_primary_bgcolor\";s:14:\"rgba(0,0,0,.3)\";s:15:\"m_primary_color\";s:7:\"#FFFFFF\";s:14:\"m_primary_bold\";s:2:\"on\";s:22:\"m_primary_link_bgcolor\";s:11:\"transparent\";s:23:\"m_primary_hover_bgcolor\";s:14:\"rgba(0,0,0,.1)\";s:21:\"m_primary_hover_color\";s:7:\"#BDBDBD\";s:21:\"m_primary_sub_bgcolor\";s:7:\"#ADADAD\";s:19:\"m_primary_sub_color\";s:7:\"#FFFFFF\";s:27:\"m_primary_sub_hover_bgcolor\";s:7:\"#878787\";s:25:\"m_primary_sub_hover_color\";s:7:\"#F7F7F7\";s:15:\"m_primary_align\";s:6:\"center\";s:16:\"m_primary_shadow\";s:2:\"-0\";s:17:\"m_primary_rounded\";s:4:\"none\";s:14:\"m_primary_hide\";s:9:\"hide-none\";s:19:\"m_primary_hide_left\";s:9:\"hide-none\";s:20:\"m_primary_hide_right\";s:9:\"hide-none\";s:19:\"m_secondary_bgcolor\";s:14:\"rgba(0,0,0,.3)\";s:17:\"m_secondary_color\";s:7:\"#FFFFFF\";s:16:\"m_secondary_bold\";s:2:\"on\";s:24:\"m_secondary_link_bgcolor\";s:11:\"transparent\";s:25:\"m_secondary_hover_bgcolor\";s:14:\"rgba(0,0,0,.1)\";s:23:\"m_secondary_hover_color\";s:7:\"#BDBDBD\";s:23:\"m_secondary_sub_bgcolor\";s:7:\"#ADADAD\";s:21:\"m_secondary_sub_color\";s:7:\"#FFFFFF\";s:29:\"m_secondary_sub_hover_bgcolor\";s:7:\"#878787\";s:27:\"m_secondary_sub_hover_color\";s:7:\"#FFFFFF\";s:17:\"m_secondary_align\";s:6:\"center\";s:18:\"m_secondary_shadow\";s:2:\"-0\";s:19:\"m_secondary_rounded\";s:4:\"none\";s:16:\"m_secondary_hide\";s:9:\"hide-none\";s:21:\"m_secondary_hide_left\";s:9:\"hide-none\";s:22:\"m_secondary_hide_right\";s:9:\"hide-none\";s:21:\"menubar_curpage_color\";s:7:\"#E6E6E6\";s:18:\"menubar_curpage_em\";s:2:\"on\";s:18:\"m_header_mini_hide\";s:9:\"hide-none\";s:19:\"infobar_bgcolor_css\";s:37:\"{margin-left:auto;margin-right:auto;}\";s:17:\"infobar_width_int\";s:2:\"80\";s:13:\"infobar_align\";s:6:\"center\";s:14:\"infobar_shadow\";s:2:\"-0\";s:15:\"infobar_rounded\";s:4:\"none\";s:12:\"infobar_hide\";s:4:\"hide\";s:15:\"m_extra_bgcolor\";s:14:\"rgba(0,0,0,.3)\";s:13:\"m_extra_color\";s:7:\"#FFFFFF\";s:20:\"m_extra_link_bgcolor\";s:11:\"transparent\";s:21:\"m_extra_hover_bgcolor\";s:14:\"rgba(0,0,0,.1)\";s:19:\"m_extra_hover_color\";s:7:\"#BDBDBD\";s:19:\"m_extra_sub_bgcolor\";s:7:\"#ADADAD\";s:17:\"m_extra_sub_color\";s:7:\"#FFFFFF\";s:25:\"m_extra_sub_hover_bgcolor\";s:7:\"#878787\";s:23:\"m_extra_sub_hover_color\";s:7:\"#FFFFFF\";s:13:\"m_extra_align\";s:6:\"center\";s:14:\"m_extra_shadow\";s:2:\"-0\";s:15:\"m_extra_rounded\";s:4:\"none\";s:12:\"m_extra_hide\";s:9:\"hide-none\";s:17:\"m_extra_hide_left\";s:9:\"hide-none\";s:18:\"m_extra_hide_right\";s:9:\"hide-none\";s:19:\"content_bgcolor_css\";s:114:\"{} %selector% .entry-content{max-width:940px;margin-left:auto;margin-right:auto;padding-left:2%;padding-right:2%;}\";s:13:\"content_color\";s:7:\"#000000\";s:17:\"content_padding_T\";s:1:\"0\";s:17:\"content_padding_B\";s:1:\"0\";s:17:\"content_padding_L\";s:1:\"0\";s:17:\"content_padding_R\";s:1:\"0\";s:16:\"content_margin_T\";s:1:\"0\";s:16:\"content_margin_B\";s:1:\"0\";s:14:\"content_shadow\";s:2:\"-0\";s:15:\"content_rounded\";s:4:\"none\";s:18:\"page_title_bgcolor\";s:15:\"rgba(0,0,0,0.3)\";s:22:\"page_title_bgcolor_css\";s:121:\"{text-align:center;padding-bottom:.5em;padding-top:.5em;max-width:60%;margin-left:auto;margin-right:auto;margin-top:1em;}\";s:16:\"page_title_color\";s:7:\"#000000\";s:19:\"archive_title_color\";s:7:\"#000000\";s:13:\"input_bgcolor\";s:14:\"rgba(0,0,0,.2)\";s:11:\"input_color\";s:7:\"#121212\";s:9:\"page_cols\";s:1:\"1\";s:11:\"search_icon\";s:5:\"black\";s:22:\"media_lib_border_color\";s:11:\"transparent\";s:13:\"caption_color\";s:7:\"#333333\";s:16:\"page_fi_location\";s:11:\"content-top\";s:13:\"page_fi_align\";s:12:\"fi-alignleft\";s:12:\"page_fi_hide\";s:9:\"hide-none\";s:12:\"page_fi_size\";s:9:\"thumbnail\";s:18:\"contentlist_bullet\";s:4:\"disc\";s:8:\"hr_color\";s:7:\"#191919\";s:26:\"comment_headings_color_css\";s:98:\"{} #comments{max-width:940px;margin-left:auto;margin-right:auto;padding-left:2%;padding-right:2%;}\";s:23:\"comment_content_bgcolor\";s:11:\"transparent\";s:22:\"comment_submit_bgcolor\";s:7:\"#ADADAD\";s:20:\"show_comment_borders\";s:2:\"on\";s:16:\"post_bgcolor_css\";s:134:\"{} .post-area{max-width:80%;} %selector% .entry-summary,%selector% .entry-content{max-width:940px;margin-left:auto;margin-right:auto;}\";s:14:\"post_padding_T\";s:1:\"0\";s:14:\"post_padding_B\";s:1:\"0\";s:14:\"post_padding_L\";s:2:\"10\";s:14:\"post_padding_R\";s:2:\"10\";s:13:\"post_margin_T\";s:1:\"0\";s:13:\"post_margin_B\";s:1:\"0\";s:11:\"post_shadow\";s:2:\"-0\";s:12:\"post_rounded\";s:4:\"none\";s:18:\"stickypost_bgcolor\";s:15:\"rgba(0,0,0,.05)\";s:22:\"stickypost_bgcolor_css\";s:17:\"{max-width:100%;}\";s:18:\"post_title_bgcolor\";s:15:\"rgba(0,0,0,0.3)\";s:22:\"post_title_bgcolor_css\";s:154:\"{text-align:center;margin-top:2em;margin-bottom:0; padding-bottom:0.75em;padding-top:0.75em;width:70%;max-width:740px;margin-left:auto;margin-right:auto;}\";s:16:\"post_title_color\";s:7:\"#000000\";s:9:\"blog_cols\";s:1:\"1\";s:12:\"masonry_cols\";s:1:\"0\";s:9:\"nav_style\";s:7:\"old_new\";s:16:\"single_nav_style\";s:5:\"title\";s:21:\"post_info_top_bgcolor\";s:15:\"rgba(0,0,0,0.3)\";s:25:\"post_info_top_bgcolor_css\";s:164:\"{text-align:center;margin-top:0;margin-bottom:0 padding:0;width:70%;max-width:740px;margin-left:auto;margin-right:auto;line-height:150%;vertical-align:text-bottom;}\";s:19:\"post_info_top_color\";s:7:\"#383838\";s:24:\"post_info_bottom_bgcolor\";s:15:\"rgba(0,0,0,0.3)\";s:28:\"post_info_bottom_bgcolor_css\";s:138:\"{text-align:center;margin-top:0;margin-bottom:0; padding:0;width:70%;max-width:740px;margin-left:auto;margin-right:auto;line-height:200%;}\";s:22:\"post_info_bottom_color\";s:7:\"#383838\";s:16:\"show_post_avatar\";s:4:\"hide\";s:10:\"post_icons\";s:9:\"fonticons\";s:16:\"post_icons_color\";s:7:\"#383838\";s:11:\"ilink_color\";s:7:\"#383838\";s:17:\"ilink_hover_color\";s:7:\"#B50000\";s:21:\"post_full_fi_location\";s:11:\"content-top\";s:18:\"post_full_fi_align\";s:12:\"fi-alignleft\";s:17:\"post_full_fi_hide\";s:9:\"hide-none\";s:17:\"post_full_fi_size\";s:9:\"thumbnail\";s:24:\"post_excerpt_fi_location\";s:11:\"content-top\";s:21:\"post_excerpt_fi_align\";s:12:\"fi-alignleft\";s:20:\"post_excerpt_fi_hide\";s:9:\"hide-none\";s:20:\"post_excerpt_fi_size\";s:9:\"thumbnail\";s:16:\"post_fi_location\";s:11:\"content-top\";s:13:\"post_fi_align\";s:12:\"fi-alignleft\";s:12:\"post_fi_hide\";s:9:\"hide-none\";s:12:\"post_fi_size\";s:9:\"thumbnail\";s:23:\"post_author_bgcolor_css\";s:25:\"{border:2px solid black;}\";s:14:\"footer_bgcolor\";s:14:\"rgba(0,0,0,.3)\";s:12:\"footer_align\";s:10:\"float-left\";s:13:\"footer_shadow\";s:2:\"-0\";s:14:\"footer_rounded\";s:4:\"none\";s:11:\"footer_hide\";s:9:\"hide-none\";s:17:\"footer_sb_bgcolor\";s:14:\"rgba(0,0,0,.2)\";s:15:\"footer_sb_align\";s:6:\"center\";s:18:\"footer_sb_cols_int\";s:1:\"3\";s:16:\"footer_sb_shadow\";s:2:\"-0\";s:17:\"footer_sb_rounded\";s:4:\"none\";s:14:\"footer_sb_hide\";s:9:\"hide-none\";s:17:\"footer_html_align\";s:10:\"float-left\";s:18:\"footer_html_shadow\";s:2:\"-0\";s:19:\"footer_html_rounded\";s:4:\"none\";s:16:\"footer_html_hide\";s:9:\"hide-none\";s:12:\"border_color\";s:7:\"#4F4F4F\";s:12:\"border_style\";s:5:\"solid\";s:7:\"add_css\";s:186:\"#container .nav-previous a,#container .nav-next a,.more-msg,.form-submit input{background-color:rgba(0,0,0,.3);color: #FFF;padding: 2px 8px;line-height:2;margin-left:3%;margin-right:3%;}\";s:9:\"themename\";s:16:\"Full Width Light\";s:17:\"theme_description\";s:285:\"A wide, full-width page theme using transparency. Intended for light background images or white site BG color.\r\nWhen using Weaver Xtreme Plus, the demo version includes some sample BG images to better demonstrate how the theme works. You will see just a white BG on Weaver Xtreme free.\";s:13:\"style_version\";i:224;s:14:\"theme_filename\";s:21:\"full-width-light-demo\";s:11:\"last_option\";s:13:\"Weaver Xtreme\";s:10:\"style_date\";s:19:\"2017-01-02-03:38:03\";s:18:\"weaverx_version_id\";b:0;s:14:\"wvrx_css_saved\";s:0:\"\";}','yes'),(2241,'theme_mods_forefront','a:6:{s:18:\"custom_css_post_id\";i:474;s:11:\"custom_logo\";i:941;s:18:\"font_body_category\";s:10:\"sans-serif\";s:18:\"font_body_variants\";s:70:\"300,300italic,regular,italic,600,600italic,700,700italic,800,800italic\";s:18:\"nav_menu_locations\";a:1:{s:7:\"primary\";i:378;}s:18:\"jetpack_custom_css\";a:2:{s:7:\"replace\";b:1;s:13:\"content_width\";i:0;}}','yes'),(2362,'generate_hooks','a:36:{s:16:\"generate_wp_head\";s:0:\"\";s:24:\"generate_wp_head_disable\";s:4:\"true\";s:22:\"generate_before_header\";s:0:\"\";s:30:\"generate_before_header_disable\";s:4:\"true\";s:30:\"generate_before_header_content\";s:0:\"\";s:38:\"generate_before_header_content_disable\";s:4:\"true\";s:29:\"generate_after_header_content\";s:0:\"\";s:37:\"generate_after_header_content_disable\";s:4:\"true\";s:21:\"generate_after_header\";s:0:\"\";s:29:\"generate_after_header_disable\";s:4:\"true\";s:28:\"generate_before_main_content\";s:0:\"\";s:36:\"generate_before_main_content_disable\";s:4:\"true\";s:23:\"generate_before_content\";s:0:\"\";s:31:\"generate_before_content_disable\";s:4:\"true\";s:27:\"generate_after_entry_header\";s:0:\"\";s:35:\"generate_after_entry_header_disable\";s:4:\"true\";s:22:\"generate_after_content\";s:0:\"\";s:30:\"generate_after_content_disable\";s:4:\"true\";s:37:\"generate_before_right_sidebar_content\";s:0:\"\";s:45:\"generate_before_right_sidebar_content_disable\";s:4:\"true\";s:36:\"generate_after_right_sidebar_content\";s:0:\"\";s:44:\"generate_after_right_sidebar_content_disable\";s:4:\"true\";s:36:\"generate_before_left_sidebar_content\";s:0:\"\";s:44:\"generate_before_left_sidebar_content_disable\";s:4:\"true\";s:35:\"generate_after_left_sidebar_content\";s:0:\"\";s:43:\"generate_after_left_sidebar_content_disable\";s:4:\"true\";s:22:\"generate_before_footer\";s:0:\"\";s:30:\"generate_before_footer_disable\";s:4:\"true\";s:29:\"generate_after_footer_widgets\";s:0:\"\";s:37:\"generate_after_footer_widgets_disable\";s:4:\"true\";s:30:\"generate_before_footer_content\";s:0:\"\";s:38:\"generate_before_footer_content_disable\";s:4:\"true\";s:29:\"generate_after_footer_content\";s:0:\"\";s:37:\"generate_after_footer_content_disable\";s:4:\"true\";s:18:\"generate_wp_footer\";s:0:\"\";s:26:\"generate_wp_footer_disable\";s:4:\"true\";}','yes'),(2363,'generate_update_premium_typography','true','yes'),(2364,'generate_update_secondary_typography','true','yes'),(2371,'gen_custom_copyright','%copy% %current_year% Darrell McTague - So THIS Is Fitness ','yes'),(2390,'generate_page_header_settings','a:2:{s:20:\"post_header_position\";s:11:\"below-title\";s:20:\"page_header_position\";s:14:\"inside-content\";}','yes'),(2913,'jetpack_site_icon_url','http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/cropped-itunes_podcast_logo.png','yes'),(2917,'generate_spacing_settings','a:16:{s:10:\"header_top\";s:1:\"0\";s:12:\"header_right\";s:1:\"0\";s:13:\"header_bottom\";s:1:\"0\";s:11:\"header_left\";s:1:\"0\";s:10:\"widget_top\";s:2:\"10\";s:12:\"widget_right\";s:2:\"10\";s:13:\"widget_bottom\";s:2:\"10\";s:11:\"widget_left\";s:2:\"10\";s:19:\"right_sidebar_width\";s:2:\"25\";s:11:\"content_top\";s:2:\"30\";s:13:\"content_right\";s:2:\"30\";s:14:\"content_bottom\";s:2:\"30\";s:12:\"content_left\";s:2:\"30\";s:27:\"footer_widget_container_top\";s:2:\"20\";s:30:\"footer_widget_container_bottom\";s:2:\"20\";s:9:\"separator\";s:2:\"20\";}','yes'),(6089,'widget_weblizar_facebook_likebox','a:2:{s:12:\"_multiwidget\";i:1;i:3;a:10:{s:5:\"title\";s:6:\"Tweets\";s:15:\"FacebookPageURL\";s:40:\"https://www.facebook.com/sothisisfitness\";s:6:\"Header\";s:4:\"true\";s:5:\"Width\";s:3:\"292\";s:6:\"Height\";s:3:\"560\";s:6:\"Stream\";s:5:\"false\";s:9:\"ShowFaces\";s:4:\"true\";s:10:\"ShowBorder\";s:4:\"true\";s:9:\"ForceWall\";s:5:\"false\";s:7:\"FbAppId\";s:15:\"488390501239538\";}}','yes'),(216997,'jetpack_secrets','a:1:{s:19:\"jetpack_authorize_1\";a:3:{s:8:\"secret_1\";s:32:\"tZvzUkmDqkIDRgozNYasXDrW9F3lQIgB\";s:8:\"secret_2\";s:32:\"zNGerD3v6ZG3tBIoim7y75XcfTKgdQSZ\";s:3:\"exp\";i:1497441338;}}','no'),(53165,'mc_mm_dismiss_review_notice','true','yes'),(37394,'widget_authors','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(37395,'widget_milestone_widget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(37396,'widget_upcoming_events_widget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(37398,'jetpack_sync_settings_cron_sync_time_limit','30','yes'),(6299,'cfblb_title','\\\"Like\\\" So THIS Is Fitness!','yes'),(6300,'cfblb_fb_url','http://www.facebook.com/sothisisfitness','yes'),(6301,'cfblb_width','280','yes'),(6302,'cfblb_height','300','yes'),(6303,'cfblb_color_scheme','light','yes'),(6304,'cfblb_show_faces','true','yes'),(6305,'cfblb_stream','false','yes'),(6306,'cfblb_header','true','yes'),(8195,'showGalleryRevNotice','a:2:{s:4:\"date\";i:1483751302;s:8:\"is_shown\";b:0;}','yes'),(8184,'sg_plugin_version','1.12.6','yes'),(8185,'grid_gallery_last_version','1.12.6','yes'),(17279,'_transient_tt_font_theme_options','a:7:{s:15:\"tt_default_body\";a:39:{s:6:\"subset\";s:9:\"latin,all\";s:7:\"font_id\";s:0:\"\";s:9:\"font_name\";s:0:\"\";s:10:\"font_color\";s:0:\"\";s:11:\"font_weight\";s:0:\"\";s:10:\"font_style\";s:0:\"\";s:17:\"font_weight_style\";s:0:\"\";s:16:\"background_color\";s:0:\"\";s:14:\"stylesheet_url\";s:0:\"\";s:15:\"text_decoration\";s:0:\"\";s:14:\"text_transform\";s:0:\"\";s:11:\"line_height\";s:0:\"\";s:7:\"display\";s:0:\"\";s:9:\"font_size\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:14:\"letter_spacing\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:10:\"margin_top\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:12:\"margin_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:13:\"margin_bottom\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:11:\"margin_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:11:\"padding_top\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:13:\"padding_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:14:\"padding_bottom\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:12:\"padding_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:22:\"border_radius_top_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:23:\"border_radius_top_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:26:\"border_radius_bottom_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:25:\"border_radius_bottom_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:16:\"border_top_color\";s:0:\"\";s:16:\"border_top_style\";s:0:\"\";s:16:\"border_top_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:19:\"border_bottom_color\";s:0:\"\";s:19:\"border_bottom_style\";s:0:\"\";s:19:\"border_bottom_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:17:\"border_left_color\";s:0:\"\";s:17:\"border_left_style\";s:0:\"\";s:17:\"border_left_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:18:\"border_right_color\";s:0:\"\";s:18:\"border_right_style\";s:0:\"\";s:18:\"border_right_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}}s:20:\"tt_default_heading_1\";a:39:{s:6:\"subset\";s:9:\"latin,all\";s:7:\"font_id\";s:0:\"\";s:9:\"font_name\";s:0:\"\";s:10:\"font_color\";s:0:\"\";s:11:\"font_weight\";s:0:\"\";s:10:\"font_style\";s:0:\"\";s:17:\"font_weight_style\";s:0:\"\";s:16:\"background_color\";s:0:\"\";s:14:\"stylesheet_url\";s:0:\"\";s:15:\"text_decoration\";s:0:\"\";s:14:\"text_transform\";s:0:\"\";s:11:\"line_height\";s:0:\"\";s:7:\"display\";s:0:\"\";s:9:\"font_size\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:14:\"letter_spacing\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:10:\"margin_top\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:12:\"margin_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:13:\"margin_bottom\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:11:\"margin_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:11:\"padding_top\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:13:\"padding_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:14:\"padding_bottom\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:12:\"padding_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:22:\"border_radius_top_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:23:\"border_radius_top_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:26:\"border_radius_bottom_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:25:\"border_radius_bottom_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:16:\"border_top_color\";s:0:\"\";s:16:\"border_top_style\";s:0:\"\";s:16:\"border_top_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:19:\"border_bottom_color\";s:0:\"\";s:19:\"border_bottom_style\";s:0:\"\";s:19:\"border_bottom_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:17:\"border_left_color\";s:0:\"\";s:17:\"border_left_style\";s:0:\"\";s:17:\"border_left_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:18:\"border_right_color\";s:0:\"\";s:18:\"border_right_style\";s:0:\"\";s:18:\"border_right_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}}s:20:\"tt_default_heading_2\";a:39:{s:6:\"subset\";s:9:\"latin,all\";s:7:\"font_id\";s:0:\"\";s:9:\"font_name\";s:0:\"\";s:10:\"font_color\";s:0:\"\";s:11:\"font_weight\";s:0:\"\";s:10:\"font_style\";s:0:\"\";s:17:\"font_weight_style\";s:0:\"\";s:16:\"background_color\";s:0:\"\";s:14:\"stylesheet_url\";s:0:\"\";s:15:\"text_decoration\";s:0:\"\";s:14:\"text_transform\";s:0:\"\";s:11:\"line_height\";s:0:\"\";s:7:\"display\";s:0:\"\";s:9:\"font_size\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:14:\"letter_spacing\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:10:\"margin_top\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:12:\"margin_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:13:\"margin_bottom\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:11:\"margin_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:11:\"padding_top\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:13:\"padding_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:14:\"padding_bottom\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:12:\"padding_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:22:\"border_radius_top_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:23:\"border_radius_top_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:26:\"border_radius_bottom_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:25:\"border_radius_bottom_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:16:\"border_top_color\";s:0:\"\";s:16:\"border_top_style\";s:0:\"\";s:16:\"border_top_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:19:\"border_bottom_color\";s:0:\"\";s:19:\"border_bottom_style\";s:0:\"\";s:19:\"border_bottom_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:17:\"border_left_color\";s:0:\"\";s:17:\"border_left_style\";s:0:\"\";s:17:\"border_left_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:18:\"border_right_color\";s:0:\"\";s:18:\"border_right_style\";s:0:\"\";s:18:\"border_right_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}}s:20:\"tt_default_heading_3\";a:39:{s:6:\"subset\";s:9:\"latin,all\";s:7:\"font_id\";s:0:\"\";s:9:\"font_name\";s:0:\"\";s:10:\"font_color\";s:0:\"\";s:11:\"font_weight\";s:0:\"\";s:10:\"font_style\";s:0:\"\";s:17:\"font_weight_style\";s:0:\"\";s:16:\"background_color\";s:0:\"\";s:14:\"stylesheet_url\";s:0:\"\";s:15:\"text_decoration\";s:0:\"\";s:14:\"text_transform\";s:0:\"\";s:11:\"line_height\";s:0:\"\";s:7:\"display\";s:0:\"\";s:9:\"font_size\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:14:\"letter_spacing\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:10:\"margin_top\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:12:\"margin_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:13:\"margin_bottom\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:11:\"margin_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:11:\"padding_top\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:13:\"padding_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:14:\"padding_bottom\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:12:\"padding_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:22:\"border_radius_top_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:23:\"border_radius_top_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:26:\"border_radius_bottom_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:25:\"border_radius_bottom_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:16:\"border_top_color\";s:0:\"\";s:16:\"border_top_style\";s:0:\"\";s:16:\"border_top_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:19:\"border_bottom_color\";s:0:\"\";s:19:\"border_bottom_style\";s:0:\"\";s:19:\"border_bottom_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:17:\"border_left_color\";s:0:\"\";s:17:\"border_left_style\";s:0:\"\";s:17:\"border_left_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:18:\"border_right_color\";s:0:\"\";s:18:\"border_right_style\";s:0:\"\";s:18:\"border_right_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}}s:20:\"tt_default_heading_4\";a:39:{s:6:\"subset\";s:9:\"latin,all\";s:7:\"font_id\";s:0:\"\";s:9:\"font_name\";s:0:\"\";s:10:\"font_color\";s:0:\"\";s:11:\"font_weight\";s:0:\"\";s:10:\"font_style\";s:0:\"\";s:17:\"font_weight_style\";s:0:\"\";s:16:\"background_color\";s:0:\"\";s:14:\"stylesheet_url\";s:0:\"\";s:15:\"text_decoration\";s:0:\"\";s:14:\"text_transform\";s:0:\"\";s:11:\"line_height\";s:0:\"\";s:7:\"display\";s:0:\"\";s:9:\"font_size\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:14:\"letter_spacing\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:10:\"margin_top\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:12:\"margin_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:13:\"margin_bottom\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:11:\"margin_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:11:\"padding_top\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:13:\"padding_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:14:\"padding_bottom\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:12:\"padding_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:22:\"border_radius_top_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:23:\"border_radius_top_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:26:\"border_radius_bottom_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:25:\"border_radius_bottom_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:16:\"border_top_color\";s:0:\"\";s:16:\"border_top_style\";s:0:\"\";s:16:\"border_top_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:19:\"border_bottom_color\";s:0:\"\";s:19:\"border_bottom_style\";s:0:\"\";s:19:\"border_bottom_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:17:\"border_left_color\";s:0:\"\";s:17:\"border_left_style\";s:0:\"\";s:17:\"border_left_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:18:\"border_right_color\";s:0:\"\";s:18:\"border_right_style\";s:0:\"\";s:18:\"border_right_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}}s:20:\"tt_default_heading_5\";a:39:{s:6:\"subset\";s:9:\"latin,all\";s:7:\"font_id\";s:0:\"\";s:9:\"font_name\";s:0:\"\";s:10:\"font_color\";s:0:\"\";s:11:\"font_weight\";s:0:\"\";s:10:\"font_style\";s:0:\"\";s:17:\"font_weight_style\";s:0:\"\";s:16:\"background_color\";s:0:\"\";s:14:\"stylesheet_url\";s:0:\"\";s:15:\"text_decoration\";s:0:\"\";s:14:\"text_transform\";s:0:\"\";s:11:\"line_height\";s:0:\"\";s:7:\"display\";s:0:\"\";s:9:\"font_size\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:14:\"letter_spacing\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:10:\"margin_top\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:12:\"margin_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:13:\"margin_bottom\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:11:\"margin_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:11:\"padding_top\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:13:\"padding_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:14:\"padding_bottom\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:12:\"padding_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:22:\"border_radius_top_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:23:\"border_radius_top_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:26:\"border_radius_bottom_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:25:\"border_radius_bottom_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:16:\"border_top_color\";s:0:\"\";s:16:\"border_top_style\";s:0:\"\";s:16:\"border_top_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:19:\"border_bottom_color\";s:0:\"\";s:19:\"border_bottom_style\";s:0:\"\";s:19:\"border_bottom_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:17:\"border_left_color\";s:0:\"\";s:17:\"border_left_style\";s:0:\"\";s:17:\"border_left_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:18:\"border_right_color\";s:0:\"\";s:18:\"border_right_style\";s:0:\"\";s:18:\"border_right_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}}s:20:\"tt_default_heading_6\";a:39:{s:6:\"subset\";s:9:\"latin,all\";s:7:\"font_id\";s:0:\"\";s:9:\"font_name\";s:0:\"\";s:10:\"font_color\";s:0:\"\";s:11:\"font_weight\";s:0:\"\";s:10:\"font_style\";s:0:\"\";s:17:\"font_weight_style\";s:0:\"\";s:16:\"background_color\";s:0:\"\";s:14:\"stylesheet_url\";s:0:\"\";s:15:\"text_decoration\";s:0:\"\";s:14:\"text_transform\";s:0:\"\";s:11:\"line_height\";s:0:\"\";s:7:\"display\";s:0:\"\";s:9:\"font_size\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:14:\"letter_spacing\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:10:\"margin_top\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:12:\"margin_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:13:\"margin_bottom\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:11:\"margin_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:11:\"padding_top\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:13:\"padding_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:14:\"padding_bottom\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:12:\"padding_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:22:\"border_radius_top_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:23:\"border_radius_top_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:26:\"border_radius_bottom_right\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:25:\"border_radius_bottom_left\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:16:\"border_top_color\";s:0:\"\";s:16:\"border_top_style\";s:0:\"\";s:16:\"border_top_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:19:\"border_bottom_color\";s:0:\"\";s:19:\"border_bottom_style\";s:0:\"\";s:19:\"border_bottom_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:17:\"border_left_color\";s:0:\"\";s:17:\"border_left_style\";s:0:\"\";s:17:\"border_left_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}s:18:\"border_right_color\";s:0:\"\";s:18:\"border_right_style\";s:0:\"\";s:18:\"border_right_width\";a:2:{s:6:\"amount\";s:0:\"\";s:4:\"unit\";s:2:\"px\";}}}','yes'),(5004,'powerpress_feed','a:36:{s:5:\"title\";s:18:\"So THIS Is Fitness\";s:12:\"rss_language\";s:2:\"en\";s:9:\"copyright\";s:30:\"Copyright 2016 Darrell McTague\";s:11:\"description\";s:226:\"130 lb weight loss, 100 mile ultramarathon finish, and he’s only just begun. Join Darrell as he shares his story then, now, and yet to come...both the struggles AND successes...and shows us...if he can do it, any of us can. \";s:15:\"itunes_subtitle\";s:74:\"You CAN achieve it. Whatever \"it\" is. Get out of your own way, you\'ll see.\";s:14:\"itunes_summary\";s:357:\"130 lb weight loss, 100 mile ultramarathon finish, and he’s only just begun. Join Darrell as he shares his story then, now, and yet to come...both the struggles AND successes...and shows us...if he can do it, any of us can. \r\n\r\nHealth, Fitness, Running, Nutrition, and Life - it\'s all on the table. Think a marathon or ultramarathon is crazy? Think again.\";s:5:\"email\";s:27:\"Darrell@SoTHISIsFitness.com\";s:18:\"itunes_talent_name\";s:15:\"Darrell McTague\";s:15:\"itunes_explicit\";s:1:\"2\";s:12:\"itunes_image\";s:82:\"http://static.libsyn.com/p/assets/8/c/f/a/8cfa3a950fc54468/itunes_podcast_logo.png\";s:10:\"rss2_image\";s:82:\"http://static.libsyn.com/p/assets/8/c/f/a/8cfa3a950fc54468/itunes_podcast_logo.png\";s:12:\"itunes_cat_1\";s:5:\"07-02\";s:12:\"itunes_cat_2\";s:5:\"14-03\";s:12:\"itunes_cat_3\";s:5:\"07-03\";s:22:\"enhance_itunes_summary\";s:0:\"\";s:18:\"itunes_author_post\";s:0:\"\";s:22:\"subscribe_page_link_id\";s:0:\"\";s:24:\"subscribe_page_link_href\";s:0:\"\";s:24:\"subscribe_page_link_text\";s:0:\"\";s:8:\"apply_to\";s:1:\"1\";s:13:\"posts_per_rss\";s:0:\"\";s:8:\"location\";s:0:\"\";s:9:\"frequency\";s:0:\"\";s:15:\"parental_rating\";s:0:\"\";s:19:\"itunes_new_feed_url\";s:0:\"\";s:16:\"googleplay_email\";s:0:\"\";s:17:\"googleplay_author\";s:0:\"\";s:22:\"googleplay_description\";s:0:\"\";s:19:\"googleplay_explicit\";s:1:\"0\";s:14:\"googleplay_cat\";s:0:\"\";s:16:\"googleplay_image\";s:0:\"\";s:10:\"itunes_url\";s:67:\"https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801\";s:14:\"googleplay_url\";s:255:\"http://redirect.viglink.com/?format=go&jsonp=vglnk_148392393824512&key=28b298c0eb0ce6aeb840778b7cfaa4ec&libId=ixpdzvgl01011rte000DAf5appr9q&loc=http%3A%2F%2Fwww.sothisisfitness.com%2Fp%2Fpodcast.html&v=1&out=https%3A%2F%2Fgoo.gl%2Fapp%2Fplaymusic%3Fibi%3D\";s:11:\"blubrry_url\";s:0:\"\";s:12:\"stitcher_url\";s:69:\"http://www.stitcher.com/podcast/so-this-is-fitness/so-this-is-fitenss\";s:10:\"tunein_url\";s:0:\"\";}','yes'),(6104,'weblizar_facebook_shortcode_settings','s:311:\"a:10:{s:15:\"FacebookPageUrl\";s:40:\"https://www.facebook.com/sothisisfitness\";s:11:\"ColorScheme\";s:0:\"\";s:6:\"Header\";N;s:6:\"Stream\";s:5:\"false\";s:5:\"Width\";s:3:\"280\";s:6:\"Height\";s:3:\"560\";s:7:\"FbAppId\";s:16:\"1825673201033306\";s:10:\"ShowBorder\";s:4:\"true\";s:9:\"ShowFaces\";s:4:\"true\";s:9:\"ForceWall\";s:5:\"false\";}\";','yes'),(1408,'jetpack-twitter-cards-site-tag','SnuffyDX','yes'),(1666,'customize_stashed_theme_mods','a:0:{}','no'),(6187,'ffwd_version','1.0.13','yes'),(6192,'widget_ffwd_info','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(6194,'ffwd_admin_notice','a:2:{s:15:\"two_week_review\";a:2:{s:5:\"start\";s:9:\"1/19/2017\";s:3:\"int\";i:14;}s:16:\"one_week_support\";a:2:{s:5:\"start\";s:9:\"1/12/2017\";s:3:\"int\";i:7;}}','yes'),(8186,'widget_sggwidget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(8187,'sg_welcome_page_was_showed','1','yes'),(475661,'gadwp_got_updated','1','yes'),(6228,'gadwp_version','5.3.5','yes'),(6232,'widget_gadwp-frontwidget-report','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(6855,'widget_widget_sp_image','a:2:{s:12:\"_multiwidget\";i:1;i:3;a:14:{s:5:\"title\";s:0:\"\";s:11:\"description\";s:0:\"\";s:4:\"link\";s:59:\"https://www.bloglovin.com/blogs/so-this-is-fitness-11554363\";s:6:\"linkid\";s:0:\"\";s:10:\"linktarget\";s:6:\"_blank\";s:5:\"width\";i:350;s:6:\"height\";i:101;s:4:\"size\";s:4:\"full\";s:5:\"align\";s:6:\"center\";s:3:\"alt\";s:0:\"\";s:3:\"rel\";s:0:\"\";s:13:\"attachment_id\";i:408;s:8:\"imageurl\";s:94:\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/bloglovin-button-copy_zpsa45bfcc6.jpg\";s:12:\"aspect_ratio\";d:3.465346534653465315756193376728333532810211181640625;}}','yes'),(6856,'_image_widget_version','4.3','no'),(8264,'wp_ryff_sg_rand_sorts','a:2:{s:2:\"id\";s:1:\"1\";s:3:\"val\";b:0;}','yes'),(3959,'widget_a2a_share_save_widget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(3960,'widget_a2a_follow_widget','a:2:{i:2;a:18:{s:5:\"title\";s:0:\"\";s:11:\"facebook_id\";s:15:\"sothisisfitness\";s:10:\"twitter_id\";s:8:\"snuffydx\";s:12:\"instagram_id\";s:8:\"snuffydx\";s:12:\"pinterest_id\";s:15:\"sothisisfitness\";s:10:\"behance_id\";s:0:\"\";s:9:\"flickr_id\";s:0:\"\";s:13:\"foursquare_id\";s:0:\"\";s:9:\"github_id\";s:0:\"\";s:14:\"google_plus_id\";s:0:\"\";s:11:\"linkedin_id\";s:0:\"\";s:19:\"linkedin_company_id\";s:0:\"\";s:11:\"snapchat_id\";s:0:\"\";s:9:\"tumblr_id\";s:0:\"\";s:8:\"vimeo_id\";s:0:\"\";s:10:\"youtube_id\";s:0:\"\";s:18:\"youtube_channel_id\";s:0:\"\";s:7:\"feed_id\";s:0:\"\";}s:12:\"_multiwidget\";i:1;}','yes'),(3963,'acf_version','4.4.11','yes'),(18727,'redirection_options','a:18:{s:12:\"monitor_post\";i:2;s:16:\"monitor_category\";i:2;s:7:\"support\";b:0;s:5:\"token\";s:32:\"d62ab581e676b4ad59990d443cbf0871\";s:11:\"auto_target\";s:0:\"\";s:15:\"expire_redirect\";i:7;s:10:\"expire_404\";i:7;s:7:\"modules\";a:0:{}s:6:\"lookup\";s:32:\"http://urbangiraffe.com/map/?ip=\";s:13:\"monitor_types\";a:1:{i:0;s:4:\"post\";}s:19:\"associated_redirect\";s:0:\"\";s:10:\"newsletter\";b:0;s:14:\"redirect_cache\";i:1;s:10:\"ip_logging\";i:1;s:13:\"last_group_id\";i:2;s:8:\"rest_api\";i:0;s:5:\"https\";b:0;s:7:\"version\";s:3:\"3.4\";}','yes'),(18728,'redirection_version','2.4','yes'),(24904,'mc_mm_mailchimp_access_token','f8effa285fbbf5c6be5f915f6efae8ba-us9','yes'),(24905,'mc_mm_mailchimp_list_id','3acb4cf964','yes'),(24881,'mc_mm_activation_redirect','false','yes'),(24884,'widget_mc_mm_widget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(24885,'mc_mm_activation_date','1484240314','yes'),(24886,'mc_mm_user_token','93b41d0407b0d897a678b1d1','yes'),(24887,'mc_mm_site_id','317389','yes'),(24691,'wpseo_onpage','a:2:{s:6:\"status\";i:-1;s:10:\"last_fetch\";i:1537892052;}','yes'),(23594,'feedback_unread_count','0','yes'),(22412,'auto_core_update_notified','a:4:{s:4:\"type\";s:7:\"success\";s:5:\"email\";s:19:\"dwmctague@gmail.com\";s:7:\"version\";s:5:\"4.9.8\";s:9:\"timestamp\";i:1533283946;}','no'),(26914,'blc_installation_log','a:63:{i:0;a:3:{i:0;i:1;i:1;s:40:\"Plugin activated at 2017-01-13 21:48:14.\";i:2;N;}i:1;a:3:{i:0;i:1;i:1;s:27:\"Installation/update begins.\";i:2;N;}i:2;a:3:{i:0;i:1;i:1;s:25:\"Upgrading the database...\";i:2;N;}i:3;a:3:{i:0;i:1;i:1;s:31:\"... SHOW TABLES (0.001 seconds)\";i:2;N;}i:4;a:3:{i:0;i:1;i:1;s:277:\" [OK] \r\n CREATE TABLE IF NOT EXISTS `wp_ryff_blc_filters` (\r\n `id` int(10) unsigned NOT NULL AUTO_INCREMENT,\r\n `name` varchar(100) NOT NULL,\r\n `params` text NOT NULL,\r\n \r\n PRIMARY KEY (`id`)\r\n ) DEFAULT CHARACTER SET utf8mb4 COLLATE utf8mb4_unicode_520_ci (0.130 seconds)\";i:2;N;}i:5;a:3:{i:0;i:1;i:1;s:736:\" [OK] \r\n \r\n CREATE TABLE IF NOT EXISTS `wp_ryff_blc_instances` (\r\n `instance_id` int(10) unsigned NOT NULL AUTO_INCREMENT,\r\n `link_id` int(10) unsigned NOT NULL,\r\n `container_id` int(10) unsigned NOT NULL,\r\n `container_type` varchar(40) NOT NULL DEFAULT \'post\',\r\n `link_text` text NOT NULL DEFAULT \'\',\r\n `parser_type` varchar(40) NOT NULL DEFAULT \'link\',\r\n `container_field` varchar(250) NOT NULL DEFAULT \'\',\r\n `link_context` varchar(250) NOT NULL DEFAULT \'\',\r\n `raw_url` text NOT NULL,\r\n \r\n PRIMARY KEY (`instance_id`),\r\n KEY `link_id` (`link_id`),\r\n KEY `source_id` (`container_type`, `container_id`),\r\n KEY `parser_type` (`parser_type`)\r\n ) DEFAULT CHARACTER SET utf8mb4 COLLATE utf8mb4_unicode_520_ci (0.005 seconds)\";i:2;N;}i:6;a:3:{i:0;i:1;i:1;s:1510:\" [OK] \r\n \r\n CREATE TABLE IF NOT EXISTS `wp_ryff_blc_links` (\r\n `link_id` int(20) unsigned NOT NULL AUTO_INCREMENT,\r\n `url` text CHARACTER SET utf8 COLLATE utf8_bin NOT NULL,\r\n `first_failure` datetime NOT NULL DEFAULT \'0000-00-00 00:00:00\',\r\n `last_check` datetime NOT NULL DEFAULT \'0000-00-00 00:00:00\',\r\n `last_success` datetime NOT NULL DEFAULT \'0000-00-00 00:00:00\',\r\n `last_check_attempt` datetime NOT NULL DEFAULT \'0000-00-00 00:00:00\',\r\n `check_count` int(4) unsigned NOT NULL DEFAULT \'0\',\r\n `final_url` text CHARACTER SET latin1 COLLATE latin1_general_cs NOT NULL,\r\n `redirect_count` smallint(5) unsigned NOT NULL DEFAULT \'0\',\r\n `log` text NOT NULL,\r\n `http_code` smallint(6) NOT NULL DEFAULT \'0\',\r\n `status_code` varchar(100) DEFAULT \'\',\r\n `status_text` varchar(250) DEFAULT \'\',\r\n `request_duration` float NOT NULL DEFAULT \'0\',\r\n `timeout` tinyint(1) unsigned NOT NULL DEFAULT \'0\',\r\n `broken` tinyint(1) unsigned NOT NULL DEFAULT \'0\',\r\n `warning` tinyint(1) unsigned NOT NULL DEFAULT \'0\',\r\n `may_recheck` tinyint(1) NOT NULL DEFAULT \'1\',\r\n `being_checked` tinyint(1) NOT NULL DEFAULT \'0\',\r\n\r\n `result_hash` varchar(200) NOT NULL DEFAULT \'\',\r\n `false_positive` tinyint(1) NOT NULL DEFAULT \'0\',\r\n `dismissed` tinyint(1) NOT NULL DEFAULT \'0\',\r\n \r\n PRIMARY KEY (`link_id`),\r\n KEY `url` (`url`(150)),\r\n KEY `final_url` (`final_url`(150)),\r\n KEY `http_code` (`http_code`),\r\n KEY `broken` (`broken`)\r\n ) DEFAULT CHARACTER SET utf8mb4 COLLATE utf8mb4_unicode_520_ci (0.006 seconds)\";i:2;N;}i:7;a:3:{i:0;i:1;i:1;s:419:\" [OK] \r\n \r\n CREATE TABLE IF NOT EXISTS `wp_ryff_blc_synch` (\r\n `container_id` int(20) unsigned NOT NULL,\r\n `container_type` varchar(40) NOT NULL,\r\n `synched` tinyint(2) unsigned NOT NULL,\r\n `last_synch` datetime NOT NULL DEFAULT \'0000-00-00 00:00:00\',\r\n \r\n PRIMARY KEY (`container_type`,`container_id`),\r\n KEY `synched` (`synched`)\r\n ) DEFAULT CHARACTER SET utf8mb4 COLLATE utf8mb4_unicode_520_ci (0.006 seconds)\";i:2;N;}i:8;a:3:{i:0;i:1;i:1;s:32:\"Schema update took 0.148 seconds\";i:2;N;}i:9;a:3:{i:0;i:1;i:1;s:24:\"Database schema updated.\";i:2;N;}i:10;a:3:{i:0;i:1;i:1;s:31:\"Database successfully upgraded.\";i:2;N;}i:11;a:3:{i:0;i:1;i:1;s:24:\"--- Total: 0.162 seconds\";i:2;N;}i:12;a:3:{i:0;i:1;i:1;s:27:\"Cleaning up the database...\";i:2;N;}i:13;a:3:{i:0;i:1;i:1;s:38:\"... Deleting invalid container records\";i:2;N;}i:14;a:3:{i:0;i:0;i:1;s:44:\"... 0 synch records deleted in 0.004 seconds\";i:2;N;}i:15;a:3:{i:0;i:1;i:1;s:35:\"... Deleting invalid link instances\";i:2;N;}i:16;a:3:{i:0;i:0;i:1;s:40:\"... 0 instances deleted in 0.003 seconds\";i:2;N;}i:17;a:3:{i:0;i:0;i:1;s:45:\"... 0 more instances deleted in 0.000 seconds\";i:2;N;}i:18;a:3:{i:0;i:1;i:1;s:27:\"... Deleting orphaned links\";i:2;N;}i:19;a:3:{i:0;i:0;i:1;s:36:\"... 0 links deleted in 0.012 seconds\";i:2;N;}i:20;a:3:{i:0;i:1;i:1;s:24:\"--- Total: 0.020 seconds\";i:2;N;}i:21;a:3:{i:0;i:1;i:1;s:20:\"Notifying modules...\";i:2;N;}i:22;a:3:{i:0;i:0;i:1;s:25:\"... Updating module cache\";i:2;N;}i:23;a:3:{i:0;i:1;i:1;s:36:\"... Cache refresh took 0.000 seconds\";i:2;N;}i:24;a:3:{i:0;i:0;i:1;s:19:\"... Loading modules\";i:2;N;}i:25;a:3:{i:0;i:1;i:1;s:37:\"... 5 modules loaded in 0.002 seconds\";i:2;N;}i:26;a:3:{i:0;i:0;i:1;s:27:\"... Notifying module \"http\"\";i:2;N;}i:27;a:3:{i:0;i:0;i:1;s:27:\"... Notifying module \"link\"\";i:2;N;}i:28;a:3:{i:0;i:0;i:1;s:28:\"... Notifying module \"image\"\";i:2;N;}i:29;a:3:{i:0;i:0;i:1;s:31:\"... Notifying module \"metadata\"\";i:2;N;}i:30;a:3:{i:0;i:0;i:1;s:32:\"... Notifying module \"url_field\"\";i:2;N;}i:31;a:3:{i:0;i:0;i:1;s:30:\"... Notifying module \"comment\"\";i:2;N;}i:32;a:3:{i:0;i:0;i:1;s:51:\"...... Deleting synch. records for removed comments\";i:2;N;}i:33;a:3:{i:0;i:0;i:1;s:38:\"...... 0 rows deleted in 0.001 seconds\";i:2;N;}i:34;a:3:{i:0;i:0;i:1;s:47:\"...... Creating synch. records for new comments\";i:2;N;}i:35;a:3:{i:0;i:0;i:1;s:40:\"...... 50 rows inserted in 0.027 seconds\";i:2;N;}i:36;a:3:{i:0;i:0;i:1;s:27:\"... Notifying module \"post\"\";i:2;N;}i:37;a:3:{i:0;i:0;i:1;s:47:\"...... Deleting synch records for removed posts\";i:2;N;}i:38;a:3:{i:0;i:0;i:1;s:217:\"DELETE synch.*\r\n FROM \r\n wp_ryff_blc_synch AS synch LEFT JOIN wp_ryff_posts AS posts\r\n ON posts.ID = synch.container_id\r\n WHERE \r\n synch.container_type IN (\'post\', \'page\') AND posts.ID IS NULL\";i:2;N;}i:39;a:3:{i:0;i:0;i:1;s:38:\"...... 0 rows deleted in 0.001 seconds\";i:2;N;}i:40;a:3:{i:0;i:0;i:1;s:69:\"...... Deleting synch records for posts that have a disallowed status\";i:2;N;}i:41;a:3:{i:0;i:0;i:1;s:242:\"DELETE synch.*\r\n FROM\r\n wp_ryff_blc_synch AS synch\r\n LEFT JOIN wp_ryff_posts AS posts\r\n ON (synch.container_id = posts.ID and synch.container_type = posts.post_type)\r\n WHERE\r\n posts.post_status NOT IN (\'publish\')\";i:2;N;}i:42;a:3:{i:0;i:0;i:1;s:38:\"...... 0 rows deleted in 0.109 seconds\";i:2;N;}i:43;a:3:{i:0;i:0;i:1;s:41:\"...... Marking changed posts as unsynched\";i:2;N;}i:44;a:3:{i:0;i:0;i:1;s:237:\"UPDATE\r\n wp_ryff_blc_synch AS synch\r\n JOIN wp_ryff_posts AS posts ON (synch.container_id = posts.ID and synch.container_type=posts.post_type)\r\n SET \r\n synched = 0\r\n WHERE\r\n synch.last_synch < posts.post_modified\";i:2;N;}i:45;a:3:{i:0;i:0;i:1;s:38:\"...... 0 rows updated in 0.005 seconds\";i:2;N;}i:46;a:3:{i:0;i:0;i:1;s:43:\"...... Creating synch records for new posts\";i:2;N;}i:47;a:3:{i:0;i:0;i:1;s:415:\"INSERT INTO wp_ryff_blc_synch(container_id, container_type, synched)\r\n SELECT posts.id, posts.post_type, 0\r\n FROM \r\n wp_ryff_posts AS posts LEFT JOIN wp_ryff_blc_synch AS synch\r\n ON (synch.container_id = posts.ID and synch.container_type=posts.post_type) \r\n WHERE\r\n posts.post_status IN (\'publish\')\r\n AND posts.post_type IN (\'post\', \'page\')\r\n AND synch.container_id IS NULL\";i:2;N;}i:48;a:3:{i:0;i:0;i:1;s:41:\"...... 119 rows inserted in 0.006 seconds\";i:2;N;}i:49;a:3:{i:0;i:0;i:1;s:27:\"... Notifying module \"page\"\";i:2;N;}i:50;a:3:{i:0;i:0;i:1;s:74:\"...... Skipping \"page\" resyncyh since all post types were already synched.\";i:2;N;}i:51;a:3:{i:0;i:0;i:1;s:38:\"... Notifying module \"youtube-checker\"\";i:2;N;}i:52;a:3:{i:0;i:0;i:1;s:37:\"... Notifying module \"youtube-iframe\"\";i:2;N;}i:53;a:3:{i:0;i:0;i:1;s:28:\"... Notifying module \"dummy\"\";i:2;N;}i:54;a:3:{i:0;i:1;i:1;s:24:\"--- Total: 0.158 seconds\";i:2;N;}i:55;a:3:{i:0;i:1;i:1;s:38:\"Updating server load limit settings...\";i:2;N;}i:56;a:3:{i:0;i:1;i:1;s:59:\"Set server load limit to 8.00. Current load average is 5.55\";i:2;N;}i:57;a:3:{i:0;i:1;i:1;s:26:\"Optimizing the database...\";i:2;N;}i:58;a:3:{i:0;i:1;i:1;s:24:\"--- Total: 0.002 seconds\";i:2;N;}i:59;a:3:{i:0;i:1;i:1;s:26:\"Completing installation...\";i:2;N;}i:60;a:3:{i:0;i:1;i:1;s:20:\"Configuration saved.\";i:2;N;}i:61;a:3:{i:0;i:1;i:1;s:78:\"Installation/update completed at 2017-01-13 21:48:14 with 25 queries executed.\";i:2;N;}i:62;a:3:{i:0;i:1;i:1;s:25:\"Total time: 0.374 seconds\";i:2;N;}}','yes'),(26913,'wsblc_options','{\"max_execution_time\":420,\"check_threshold\":72,\"recheck_count\":3,\"recheck_threshold\":1800,\"run_in_dashboard\":true,\"run_via_cron\":true,\"mark_broken_links\":true,\"broken_link_css\":\".broken_link, a.broken_link {\\n\\ttext-decoration: line-through;\\n}\",\"nofollow_broken_links\":false,\"mark_removed_links\":false,\"removed_link_css\":\".removed_link, a.removed_link {\\n\\ttext-decoration: line-through;\\n}\",\"exclusion_list\":[],\"send_email_notifications\":true,\"send_authors_email_notifications\":false,\"notification_email_address\":\"\",\"notification_schedule\":\"daily\",\"last_notification_sent\":1537066123,\"suggestions_enabled\":true,\"warnings_enabled\":true,\"server_load_limit\":8,\"enable_load_limit\":true,\"custom_fields\":[],\"acf_fields\":[],\"enabled_post_statuses\":[\"publish\"],\"autoexpand_widget\":true,\"dashboard_widget_capability\":\"edit_others_posts\",\"show_link_count_bubble\":true,\"table_layout\":\"flexible\",\"table_compact\":true,\"table_visible_columns\":[\"new-url\",\"status\",\"used-in\",\"new-link-text\"],\"table_links_per_page\":30,\"table_color_code_status\":true,\"need_resynch\":false,\"current_db_version\":9,\"timeout\":30,\"highlight_permanent_failures\":false,\"failure_duration_threshold\":3,\"logging_enabled\":false,\"log_file\":\"\",\"custom_log_file_enabled\":false,\"installation_complete\":true,\"installation_flag_cleared_on\":\"2017-01-14T02:48:14+00:00 (1484362094.086)\",\"installation_flag_set_on\":\"2017-01-14T02:48:14+00:00 (1484362094.4576)\",\"user_has_donated\":false,\"donation_flag_fixed\":false,\"show_link_actions\":{\"blc-deredirect-action\":false},\"first_installation_timestamp\":1484362094,\"active_modules\":{\"http\":{\"ModuleID\":\"http\",\"ModuleCategory\":\"checker\",\"ModuleContext\":\"on-demand\",\"ModuleLazyInit\":true,\"ModuleClassName\":\"blcHttpChecker\",\"ModulePriority\":-1,\"ModuleCheckerUrlPattern\":\"\",\"ModuleHidden\":false,\"ModuleAlwaysActive\":false,\"ModuleRequiresPro\":false,\"Name\":\"Basic HTTP\",\"PluginURI\":\"\",\"Version\":\"1.0\",\"Description\":\"Check all links that have the HTTP\\/HTTPS protocol.\",\"Author\":\"Janis Elsts\",\"AuthorURI\":\"\",\"TextDomain\":\"broken-link-checker\",\"DomainPath\":\"\",\"Network\":false,\"Title\":\"Basic HTTP\",\"AuthorName\":\"Janis Elsts\",\"file\":\"checkers\\/http.php\"},\"link\":{\"ModuleID\":\"link\",\"ModuleCategory\":\"parser\",\"ModuleContext\":\"on-demand\",\"ModuleLazyInit\":true,\"ModuleClassName\":\"blcHTMLLink\",\"ModulePriority\":1000,\"ModuleCheckerUrlPattern\":\"\",\"ModuleHidden\":false,\"ModuleAlwaysActive\":false,\"ModuleRequiresPro\":false,\"Name\":\"HTML links\",\"PluginURI\":\"\",\"Version\":\"1.0\",\"Description\":\"Example : 404 Not Found
\nThe server can not find the requested page:
\n\n 162.144.133.144/api/create (port 80)\n\n
\n Please forward this error screen to 162.144.133.144\'s \n \n WebMaster.\n
\n\n\n\n\n
<a href=\\\"http:\\/\\/example.com\\/\\\">link text<\\/a><\\/code>\",\"Author\":\"Janis Elsts\",\"AuthorURI\":\"\",\"TextDomain\":\"broken-link-checker\",\"DomainPath\":\"\",\"Network\":false,\"Title\":\"HTML links\",\"AuthorName\":\"Janis Elsts\",\"file\":\"parsers\\/html_link.php\"},\"image\":{\"ModuleID\":\"image\",\"ModuleCategory\":\"parser\",\"ModuleContext\":\"on-demand\",\"ModuleLazyInit\":true,\"ModuleClassName\":\"blcHTMLImage\",\"ModulePriority\":900,\"ModuleCheckerUrlPattern\":\"\",\"ModuleHidden\":false,\"ModuleAlwaysActive\":false,\"ModuleRequiresPro\":false,\"Name\":\"HTML images\",\"PluginURI\":\"\",\"Version\":\"1.0\",\"Description\":\"e.g. <img src=\\\"http:\\/\\/example.com\\/fluffy.jpg\\\"><\\/code>\",\"Author\":\"Janis Elsts\",\"AuthorURI\":\"\",\"TextDomain\":\"broken-link-checker\",\"DomainPath\":\"\",\"Network\":false,\"Title\":\"HTML images\",\"AuthorName\":\"Janis Elsts\",\"file\":\"parsers\\/image.php\"},\"metadata\":{\"ModuleID\":\"metadata\",\"ModuleCategory\":\"parser\",\"ModuleContext\":\"on-demand\",\"ModuleLazyInit\":true,\"ModuleClassName\":\"blcMetadataParser\",\"ModulePriority\":0,\"ModuleCheckerUrlPattern\":\"\",\"ModuleHidden\":true,\"ModuleAlwaysActive\":true,\"ModuleRequiresPro\":false,\"Name\":\"Metadata\",\"PluginURI\":\"\",\"Version\":\"1.0\",\"Description\":\"Parses metadata (AKA custom fields)\",\"Author\":\"Janis Elsts\",\"AuthorURI\":\"\",\"TextDomain\":\"broken-link-checker\",\"DomainPath\":\"\",\"Network\":false,\"Title\":\"Metadata\",\"AuthorName\":\"Janis Elsts\",\"file\":\"parsers\\/metadata.php\"},\"url_field\":{\"ModuleID\":\"url_field\",\"ModuleCategory\":\"parser\",\"ModuleContext\":\"on-demand\",\"ModuleLazyInit\":true,\"ModuleClassName\":\"blcUrlField\",\"ModulePriority\":0,\"ModuleCheckerUrlPattern\":\"\",\"ModuleHidden\":true,\"ModuleAlwaysActive\":true,\"ModuleRequiresPro\":false,\"Name\":\"URL fields\",\"PluginURI\":\"\",\"Version\":\"1.0\",\"Description\":\"Parses data fields that contain a single, plaintext URL.\",\"Author\":\"Janis Elsts\",\"AuthorURI\":\"\",\"TextDomain\":\"broken-link-checker\",\"DomainPath\":\"\",\"Network\":false,\"Title\":\"URL fields\",\"AuthorName\":\"Janis Elsts\",\"file\":\"parsers\\/url_field.php\"},\"comment\":{\"ModuleID\":\"comment\",\"ModuleCategory\":\"container\",\"ModuleContext\":\"all\",\"ModuleLazyInit\":false,\"ModuleClassName\":\"blcCommentManager\",\"ModulePriority\":0,\"ModuleCheckerUrlPattern\":\"\",\"ModuleHidden\":false,\"ModuleAlwaysActive\":false,\"ModuleRequiresPro\":false,\"Name\":\"Comments\",\"PluginURI\":\"\",\"Version\":\"1.0\",\"Description\":\"\",\"Author\":\"Janis Elsts\",\"AuthorURI\":\"\",\"TextDomain\":\"broken-link-checker\",\"DomainPath\":\"\",\"Network\":false,\"Title\":\"Comments\",\"AuthorName\":\"Janis Elsts\",\"file\":\"containers\\/comment.php\"},\"post\":{\"Name\":\"Posts\",\"ModuleCategory\":\"container\",\"ModuleContext\":\"all\",\"ModuleClassName\":\"blcAnyPostContainerManager\",\"ModuleID\":\"post\",\"file\":\"\",\"ModuleLazyInit\":false,\"ModulePriority\":0,\"ModuleHidden\":false,\"ModuleAlwaysActive\":false,\"ModuleRequiresPro\":false,\"TextDomain\":\"broken-link-checker\",\"virtual\":true},\"page\":{\"Name\":\"Pages\",\"ModuleCategory\":\"container\",\"ModuleContext\":\"all\",\"ModuleClassName\":\"blcAnyPostContainerManager\",\"ModuleID\":\"page\",\"file\":\"\",\"ModuleLazyInit\":false,\"ModulePriority\":0,\"ModuleHidden\":false,\"ModuleAlwaysActive\":false,\"ModuleRequiresPro\":false,\"TextDomain\":\"broken-link-checker\",\"virtual\":true},\"youtube-checker\":{\"ModuleID\":\"youtube-checker\",\"ModuleCategory\":\"checker\",\"ModuleContext\":\"on-demand\",\"ModuleLazyInit\":true,\"ModuleClassName\":\"blcYouTubeChecker\",\"ModulePriority\":100,\"ModuleCheckerUrlPattern\":\"@^https?:\\/\\/(?:([\\\\w\\\\d]+\\\\.)*youtube\\\\.[^\\/]+\\/watch\\\\?.*v=[^\\/#]|youtu\\\\.be\\/[^\\/#\\\\?]+|(?:[\\\\w\\\\d]+\\\\.)*?youtube\\\\.[^\\/]+\\/(playlist|view_play_list)\\\\?[^\\/#]{15,}?)@i\",\"ModuleHidden\":false,\"ModuleAlwaysActive\":false,\"ModuleRequiresPro\":false,\"Name\":\"YouTube API\",\"PluginURI\":\"\",\"Version\":\"3\",\"Description\":\"Check links to YouTube videos and playlists using the YouTube API.\",\"Author\":\"Janis Elsts\",\"AuthorURI\":\"\",\"TextDomain\":\"broken-link-checker\",\"DomainPath\":\"\",\"Network\":false,\"Title\":\"YouTube API\",\"AuthorName\":\"Janis Elsts\",\"file\":\"extras\\/youtube.php\"},\"youtube-iframe\":{\"ModuleID\":\"youtube-iframe\",\"ModuleCategory\":\"parser\",\"ModuleContext\":\"on-demand\",\"ModuleLazyInit\":true,\"ModuleClassName\":\"blcYouTubeIframe\",\"ModulePriority\":120,\"ModuleCheckerUrlPattern\":\"\",\"ModuleHidden\":false,\"ModuleAlwaysActive\":false,\"ModuleRequiresPro\":false,\"Name\":\"Embedded YouTube videos\",\"PluginURI\":\"\",\"Version\":\"1.0\",\"Description\":\"Parse embedded videos from YouTube\",\"Author\":\"Janis Elsts\",\"AuthorURI\":\"\",\"TextDomain\":\"broken-link-checker\",\"DomainPath\":\"\",\"Network\":false,\"Title\":\"Embedded YouTube videos\",\"AuthorName\":\"Janis Elsts\",\"file\":\"extras\\/youtube-iframe.php\"},\"dummy\":{\"ModuleID\":\"dummy\",\"ModuleCategory\":\"container\",\"ModuleContext\":\"all\",\"ModuleLazyInit\":false,\"ModuleClassName\":\"blcDummyManager\",\"ModulePriority\":0,\"ModuleCheckerUrlPattern\":\"\",\"ModuleHidden\":true,\"ModuleAlwaysActive\":true,\"ModuleRequiresPro\":false,\"Name\":\"Dummy\",\"PluginURI\":\"\",\"Version\":\"1.0\",\"Description\":\"\",\"Author\":\"Janis Elsts\",\"AuthorURI\":\"\",\"TextDomain\":\"broken-link-checker\",\"DomainPath\":\"\",\"Network\":false,\"Title\":\"Dummy\",\"AuthorName\":\"Janis Elsts\",\"file\":\"containers\\/dummy.php\"}},\"module_deactivated_when\":{\"custom_field\":1484344094},\"last_email\":{\"subject\":\"[So THIS Is Fitness] Broken links detected\",\"timestamp\":1537066123,\"success\":true}}','yes'),(42545,'widget_blog-stats','a:2:{i:1;a:0:{}s:12:\"_multiwidget\";i:1;}','yes'),(38539,'jetpack_updates_sync_checksum','a:3:{s:11:\"update_core\";i:3284156008;s:14:\"update_plugins\";i:2720889493;s:13:\"update_themes\";i:3125593824;}','yes'),(1387,'jetpack-portfolio-type_children','a:0:{}','yes'),(671038,'wpseo_sitemap_cache_validator_global','61vCw','no'),(37420,'carousel_display_exif','1','yes'),(9143,'facebook-likebox-version-number','3.0.0','yes'),(9533,'WPLANG','','yes'),(9534,'allow_major_auto_core_updates','true','yes'),(9535,'allow_minor_auto_core_updates','true','yes'),(9536,'auto_update_theme','true','yes'),(9537,'auto_update_plugin','true','yes'),(9538,'auto_update_translation','true','yes'),(27911,'jetpack_protect_blocked_attempts','3834','no'),(11744,'rt_the_post_grid_current_version','1.4','yes'),(11745,'rt_the_post_grid_settings','a:1:{s:10:\"custom_css\";N;}','yes'),(9056,'widget_like_box_facbook','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(9146,'widget_facebook_likebox_widget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(10413,'widget_recent-posts-widget-with-thumbnails','a:3:{s:12:\"_multiwidget\";i:1;i:3;a:27:{s:5:\"title\";s:15:\"Recent Posts...\";s:11:\"default_url\";s:102:\"http://50.87.248.94/~sothisj4/wp-content/plugins/recent-posts-widget-with-thumbnails/default_thumb.gif\";s:16:\"thumb_dimensions\";s:6:\"custom\";s:12:\"category_ids\";a:1:{i:0;i:0;}s:14:\"excerpt_length\";i:55;s:12:\"number_posts\";i:3;s:17:\"post_title_length\";i:1000;s:12:\"thumb_height\";i:75;s:11:\"thumb_width\";i:75;s:17:\"hide_current_post\";b:0;s:10:\"hide_title\";b:0;s:17:\"keep_aspect_ratio\";b:1;s:11:\"keep_sticky\";b:0;s:12:\"only_1st_img\";b:0;s:12:\"random_order\";b:0;s:11:\"show_author\";b:0;s:15:\"show_categories\";b:0;s:20:\"show_comments_number\";b:0;s:9:\"show_date\";b:1;s:12:\"show_excerpt\";b:0;s:14:\"ignore_excerpt\";b:0;s:10:\"show_thumb\";b:1;s:11:\"try_1st_img\";b:1;s:11:\"use_default\";b:0;s:15:\"open_new_window\";b:1;s:21:\"print_post_categories\";b:0;s:12:\"excerpt_more\";s:6:\" […]\";}i:5;a:27:{s:5:\"title\";s:12:\"Recent Posts\";s:11:\"default_url\";s:102:\"http://50.87.248.94/~sothisj4/wp-content/plugins/recent-posts-widget-with-thumbnails/default_thumb.gif\";s:16:\"thumb_dimensions\";s:6:\"custom\";s:12:\"category_ids\";a:1:{i:0;i:0;}s:14:\"excerpt_length\";i:55;s:12:\"number_posts\";i:3;s:17:\"post_title_length\";i:1000;s:12:\"thumb_height\";i:75;s:11:\"thumb_width\";i:75;s:17:\"hide_current_post\";b:0;s:10:\"hide_title\";b:0;s:17:\"keep_aspect_ratio\";b:1;s:11:\"keep_sticky\";b:0;s:12:\"only_1st_img\";b:0;s:12:\"random_order\";b:0;s:11:\"show_author\";b:0;s:15:\"show_categories\";b:0;s:20:\"show_comments_number\";b:0;s:9:\"show_date\";b:1;s:12:\"show_excerpt\";b:0;s:14:\"ignore_excerpt\";b:0;s:10:\"show_thumb\";b:1;s:11:\"try_1st_img\";b:1;s:11:\"use_default\";b:0;s:15:\"open_new_window\";b:1;s:21:\"print_post_categories\";b:0;s:12:\"excerpt_more\";s:6:\" […]\";}}','yes'),(26927,'sumome_site_id','571f9600a7c6e4008eed2e00718d60009ffa4900d28f1d00ec19cd00ea5dd700','yes'),(16896,'nav_menu_options','a:2:{i:0;b:0;s:8:\"auto_add\";a:0:{}}','yes'),(17046,'powerpress_stats','a:2:{s:7:\"updated\";i:1484153545;s:7:\"content\";s:228:\"Overall Totals
We are currently calculating your statistics, please come back in 24 hours.
Last Updated on January 11, 2017 at 5:17 am.\";}','yes'),(28963,'301_redirects','a:44:{s:24:\"/p/running-playlist.html\";s:36:\"sothisisfitness.com/running-playlist\";s:24:\"/p/lifting-playlist.html\";s:36:\"sothisisfitness.com/lifting-playlist\";s:25:\"/p/my-transformation.html\";s:43:\"sothisisfitness.com/meet-darrell/my-journey\";s:18:\"/p/my-journey.html\";s:47:\"sothisisfitness.com/meet-darrell/findingfitness\";s:20:\"/p/race-reviews.html\";s:37:\"sothisisfitness.com/reviews/racerecap\";s:13:\"/p/press.html\";s:25:\"sothisisfitness.com/press\";s:23:\"/2014/10/Beast2014.html\";s:49:\"http://sothisisfitness.com/2014/10/the-beast.html\";s:36:\"/2015/01/2015-year-of-conqueror.html\";s:50:\"sothisisfitness.com/2015-the-year-of-the-conqueror\";s:59:\"/2015/08/coffee-the-way-its-meant-to-be-puroast-review.html\";s:65:\"sothisisfitness.com/coffee-the-way-its-meant-to-be-puroast-review\";s:28:\"/2016/09/puroastflavors.html\";s:50:\"sothisisfitness.com/flavor-round-up-puroast-coffee\";s:51:\"/2015/07/the-athletes-willy-wonka-perfect-fuel.html\";s:64:\"sothisisfitness.com/the-athletes-willy-wonka-perfect-fuel-review\";s:13:\"/howtopodcast\";s:15:\"5stepstopodcast\";s:31:\"/2013/09/review-fitaid.html?m=1\";s:46:\"sothisisfitness.com/2013/09/review-fitaid.html\";s:62:\"/2014/01/ch-ch-ch-chia-health-warrior-chia-bar-review.html?m=1\";s:77:\"sothisisfitness.com/2014/01/ch-ch-ch-chia-health-warrior-chia-bar-review.html\";s:46:\"/2013/09/body-beast-results-and-recap.html?m=1\";s:61:\"sothisisfitness.com/2013/09/body-beast-results-and-recap.html\";s:29:\"/p/my-transformation.html?m=1\";s:43:\"sothisisfitness.com/meet-darrell/my-journey\";s:26:\"/2013/09/makingitwork.html\";s:70:\"http://sothisisfitness.com/2013/09/making-it-work-time-management.html\";s:38:\"/2014/02/winter-warlock-recap.html?m=1\";s:53:\"sothisisfitness.com/2014/02/winter-warlock-recap.html\";s:31:\"/2015/01/mission-262-22215.html\";s:60:\"http://sothisisfitness.com/2015/01/mission-26-2-2-22-15.html\";s:5:\"/?m=1\";s:23:\"www.sothisisfitness.com\";s:25:\"/2013/08/america-fat.html\";s:55:\"http://sothisisfitness.com/2013/08/america-the-fat.html\";s:49:\"/2014/04/foolish-fools-dual-challenge-5k-131.html\";s:82:\"http://sothisisfitness.com/2014/04/foolish-fools-dual-challenge-5k-13-1-recap.html\";s:15:\"/p/podcast.html\";s:8:\"/podcast\";s:44:\"/2013/07/conquer-truth-about-motivation.html\";s:74:\"http://sothisisfitness.com/2013/07/conquer-the-truth-about-motivation.html\";s:38:\"/2013/10/achievement-unlocked-131.html\";s:65:\"http://sothisisfitness.com/2013/10/achievement-unlocked-13-1.html\";s:53:\"/2014/04/foolish-fools-dual-challenge-5k-131.html?m=1\";s:82:\"http://sothisisfitness.com/2014/04/foolish-fools-dual-challenge-5k-13-1-recap.html\";s:16:\"/p/my-story.html\";s:47:\"sothisisfitness.com/meet-darrell/findingfitness\";s:14:\"/productreview\";s:34:\"http://sothisisfitness.com/reviews\";s:31:\"/2013/09/makingitwork.html#more\";s:70:\"http://sothisisfitness.com/2013/09/making-it-work-time-management.html\";s:10:\"/podcast27\";s:84:\"http://sothisisfitness.com/2017/03/podcast-27-girl-scout-cookies-marathon-magic.html\";s:10:\"/podcast28\";s:94:\"http://sothisisfitness.com/2017/03/peter-villa-the-boston-marathon-fundraising-podcast-28.html\";s:10:\"/podcast30\";s:79:\"http://sothisisfitness.com/2017/03/true-triumph-mike-collins-podcast-ep-30.html\";s:10:\"/podcast29\";s:76:\"http://sothisisfitness.com/2017/03/leaving-the-job-that-changed-my-life.html\";s:10:\"/podcast32\";s:87:\"http://sothisisfitness.com/2017/04/john-kelly-and-the-barkley-marathons-podcast-32.html\";s:10:\"/podcast33\";s:55:\"http://sothisisfitness.com/2017/04/michael-wardian.html\";s:10:\"/podcast35\";s:87:\"http://sothisisfitness.com/2017/04/maggie-guterl-rises-above-mediocrity-podcast-35.html\";s:10:\"/podcast34\";s:61:\"http://sothisisfitness.com/2017/04/tough-ruck-podcast-34.html\";s:10:\"/podcast36\";s:61:\"http://sothisisfitness.com/2017/05/doing-the-right-thing.html\";s:10:\"/podcast39\";s:71:\"http://sothisisfitness.com/2017/05/on-the-eve-of-battle-podcast-39.html\";s:10:\"/podcast38\";s:64:\"http://sothisisfitness.com/2017/05/do-you-feel-it-podcast38.html\";s:10:\"/podcast37\";s:61:\"http://sothisisfitness.com/2017/05/easier-said-than-done.html\";s:8:\"/audible\";s:43:\"http://www.audibletrial.com/SoTHISIsFitness\";s:4:\"/bed\";s:28:\"http://refer.leesa.com/hrvm7\";s:7:\"/patron\";s:38:\"http://www.patreon.com/sothisisfitness\";}','yes'),(30230,'widget_lsi_widget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(40258,'shareaholic_has_accepted_tos','1','yes'),(40260,'shareaholic_settings','a:15:{s:22:\"disable_admin_bar_menu\";s:3:\"off\";s:18:\"disable_debug_info\";s:3:\"off\";s:33:\"disable_internal_share_counts_api\";s:3:\"off\";s:7:\"api_key\";s:32:\"5153006666fa81fc71f4fd4704acc862\";s:16:\"verification_key\";s:32:\"d4dec01c1acddbdb7022db50d3627605\";s:26:\"share_counts_connect_check\";s:7:\"SUCCESS\";s:17:\"location_name_ids\";a:2:{s:13:\"share_buttons\";a:8:{s:18:\"post_below_content\";s:8:\"26363669\";s:18:\"page_below_content\";s:8:\"26363670\";s:19:\"index_below_content\";s:8:\"26363671\";s:22:\"category_below_content\";s:8:\"26363672\";s:18:\"post_above_content\";s:8:\"26363673\";s:18:\"page_above_content\";s:8:\"26363674\";s:19:\"index_above_content\";s:8:\"26363675\";s:22:\"category_above_content\";s:8:\"26363676\";}s:15:\"recommendations\";a:4:{s:18:\"post_below_content\";s:8:\"26363677\";s:18:\"page_below_content\";s:8:\"26363678\";s:19:\"index_below_content\";s:8:\"26363679\";s:22:\"category_below_content\";s:8:\"26363680\";}}s:13:\"share_buttons\";a:8:{s:18:\"post_below_content\";s:2:\"on\";s:18:\"page_below_content\";s:3:\"off\";s:19:\"index_below_content\";s:3:\"off\";s:22:\"category_below_content\";s:3:\"off\";s:18:\"post_above_content\";s:3:\"off\";s:18:\"page_above_content\";s:3:\"off\";s:19:\"index_above_content\";s:3:\"off\";s:22:\"category_above_content\";s:3:\"off\";}s:15:\"recommendations\";a:0:{}s:18:\"welcome_email_sent\";b:1;s:21:\"metakey_6to7_upgraded\";s:4:\"true\";s:7:\"version\";s:5:\"8.8.3\";s:16:\"api_key_verified\";b:1;s:33:\"share_buttons_display_on_excerpts\";s:2:\"on\";s:35:\"recommendations_display_on_excerpts\";s:2:\"on\";}','no'),(40252,'shareaholic_activate_timestamp','1484807614','no'),(37424,'carousel_display_geo','1','yes'),(37425,'carousel_background_color','','yes'),(30261,'dslc_version','a:1:{i:0;s:3:\"1.2\";}','yes'),(42540,'plugin_erident_settings','a:36:{s:19:\"dashboard_data_left\";s:29:\"Powered by So THIS Is Fitness\";s:20:\"dashboard_data_right\";s:27:\"© 2017 All Rights Reserved\";s:12:\"top_bg_color\";s:7:\"#f4b14b\";s:12:\"top_bg_image\";s:0:\"\";s:13:\"top_bg_repeat\";s:6:\"repeat\";s:11:\"top_bg_xpos\";s:3:\"top\";s:11:\"top_bg_ypos\";s:4:\"left\";s:11:\"top_bg_size\";s:4:\"auto\";s:20:\"dashboard_image_logo\";s:79:\"http://sothisisfitness.com/wp-content/uploads/2017/01/itunes_podcast_logo-1.png\";s:26:\"dashboard_image_logo_width\";s:3:\"274\";s:27:\"dashboard_image_logo_height\";s:3:\"274\";s:20:\"dashboard_power_text\";s:29:\"Powered by So THIS Is Fitness\";s:21:\"dashboard_login_width\";s:3:\"350\";s:22:\"dashboard_login_radius\";s:2:\"10\";s:22:\"dashboard_login_border\";s:5:\"solid\";s:22:\"dashboard_border_thick\";s:1:\"4\";s:22:\"dashboard_border_color\";s:7:\"#32cd32\";s:18:\"dashboard_login_bg\";s:7:\"#dbdbdb\";s:26:\"dashboard_login_bg_opacity\";s:1:\"1\";s:14:\"login_bg_image\";s:0:\"\";s:15:\"login_bg_repeat\";s:6:\"repeat\";s:13:\"login_bg_xpos\";s:3:\"top\";s:13:\"login_bg_ypos\";s:4:\"left\";s:20:\"dashboard_text_color\";s:7:\"#000000\";s:25:\"dashboard_label_text_size\";s:2:\"14\";s:26:\"dashboard_input_text_color\";s:7:\"#555555\";s:25:\"dashboard_input_text_size\";s:2:\"24\";s:20:\"dashboard_link_color\";s:7:\"#21759B\";s:22:\"dashboard_check_shadow\";s:3:\"Yes\";s:21:\"dashboard_link_shadow\";s:7:\"#ffffff\";s:27:\"dashboard_check_form_shadow\";s:3:\"Yes\";s:21:\"dashboard_form_shadow\";s:7:\"#C8C8C8\";s:22:\"dashboard_button_color\";s:7:\"#5E5E5E\";s:25:\"dashboard_check_lost_pass\";s:2:\"No\";s:26:\"dashboard_check_backtoblog\";s:2:\"No\";s:19:\"dashboard_delete_db\";s:2:\"No\";}','yes'),(41660,'addthis_shared_settings','a:19:{s:28:\"addthis_asynchronous_loading\";b:1;s:19:\"addthis_environment\";s:0:\"\";s:24:\"addthis_per_post_enabled\";b:1;s:23:\"addthis_plugin_controls\";s:9:\"WordPress\";s:15:\"addthis_profile\";s:0:\"\";s:15:\"addthis_rate_us\";s:0:\"\";s:28:\"credential_validation_status\";i:0;s:8:\"wpfooter\";b:1;s:24:\"addthis_twitter_template\";s:0:\"\";s:13:\"addthis_bitly\";b:0;s:18:\"addthis_share_json\";s:0:\"\";s:19:\"addthis_layers_json\";s:0:\"\";s:16:\"data_ga_property\";s:0:\"\";s:16:\"addthis_language\";s:0:\"\";s:9:\"atversion\";i:300;s:19:\"addthis_append_data\";b:1;s:18:\"addthis_addressbar\";b:0;s:11:\"addthis_508\";s:0:\"\";s:19:\"addthis_config_json\";s:0:\"\";}','yes'),(41661,'addthis_sharing_buttons_settings','a:54:{s:5:\"above\";s:13:\"large_toolbox\";s:17:\"above_chosen_list\";s:0:\"\";s:19:\"above_auto_services\";b:1;s:17:\"above_custom_more\";s:0:\"\";s:22:\"above_custom_preferred\";s:0:\"\";s:21:\"above_custom_services\";s:0:\"\";s:17:\"above_custom_size\";s:0:\"\";s:19:\"above_custom_string\";s:0:\"\";s:21:\"addthis_above_enabled\";b:0;s:18:\"addthis_aftertitle\";b:0;s:22:\"addthis_beforecomments\";b:0;s:21:\"addthis_below_enabled\";b:0;s:21:\"addthis_sidebar_count\";s:1:\"5\";s:23:\"addthis_sidebar_enabled\";b:0;s:24:\"addthis_sidebar_position\";s:4:\"left\";s:30:\"addthis_mobile_toolbar_enabled\";b:0;s:43:\"addthis_mobile_toolbar_numPreferredServices\";s:1:\"4\";s:31:\"addthis_mobile_toolbar_position\";s:6:\"bottom\";s:29:\"addthis_mobile_toolbar_counts\";b:1;s:23:\"atversion_update_status\";i:0;s:5:\"below\";s:13:\"large_toolbox\";s:17:\"below_chosen_list\";s:0:\"\";s:19:\"below_auto_services\";b:1;s:17:\"below_custom_more\";s:0:\"\";s:22:\"below_custom_preferred\";s:0:\"\";s:21:\"below_custom_services\";s:0:\"\";s:17:\"below_custom_size\";s:0:\"\";s:19:\"below_custom_string\";s:0:\"\";s:8:\"location\";s:5:\"below\";s:5:\"style\";s:11:\"fb_tw_p1_sc\";s:7:\"toolbox\";s:0:\"\";s:25:\"addthis_above_showon_home\";b:1;s:26:\"addthis_above_showon_posts\";b:1;s:26:\"addthis_above_showon_pages\";b:1;s:29:\"addthis_above_showon_archives\";b:1;s:31:\"addthis_above_showon_categories\";b:1;s:29:\"addthis_above_showon_excerpts\";b:1;s:25:\"addthis_below_showon_home\";b:1;s:26:\"addthis_below_showon_posts\";b:1;s:26:\"addthis_below_showon_pages\";b:1;s:29:\"addthis_below_showon_archives\";b:1;s:31:\"addthis_below_showon_categories\";b:1;s:29:\"addthis_below_showon_excerpts\";b:1;s:27:\"addthis_sidebar_showon_home\";b:1;s:28:\"addthis_sidebar_showon_posts\";b:1;s:28:\"addthis_sidebar_showon_pages\";b:1;s:31:\"addthis_sidebar_showon_archives\";b:1;s:33:\"addthis_sidebar_showon_categories\";b:1;s:34:\"addthis_mobile_toolbar_showon_home\";b:1;s:35:\"addthis_mobile_toolbar_showon_posts\";b:1;s:35:\"addthis_mobile_toolbar_showon_pages\";b:1;s:38:\"addthis_mobile_toolbar_showon_archives\";b:1;s:40:\"addthis_mobile_toolbar_showon_categories\";b:1;s:22:\"addthis_plugin_version\";s:5:\"5.3.4\";}','yes'),(41664,'widget_addthis-widget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(53956,'akismet_spam_count','7','yes'),(65221,'shareaholic_review_dismiss','1','no'),(499463,'wpseo-gsc-refresh_token','1/c0cg89KIUdmaY4thQaOGE4c2iQtTJ1MRiIqw3YVvgdA','yes'),(499464,'wpseo-gsc-access_token','a:5:{s:13:\"refresh_token\";s:45:\"1/c0cg89KIUdmaY4thQaOGE4c2iQtTJ1MRiIqw3YVvgdA\";s:12:\"access_token\";s:132:\"ya29.Gl0KBjqLxtFuetoCHtkmB5_V7sKxQvhj1Ie_DN1VpwxGUkMA_0mqiUO9X4GrduwslRp1BDSJiL_qSGeXBZHdI56tlhO9tpxeTCYt7JRNeF9gg4sf8J6JNyUd9maSYm4\";s:7:\"expires\";d:1535741431;s:10:\"expires_in\";i:3600;s:7:\"created\";i:1535752231;}','yes'),(499470,'wpseo-gsc','a:1:{s:7:\"profile\";s:30:\"http://www.sothisisfitness.com\";}','yes'),(499494,'wpseo_gsc_issues_counts','a:2:{s:3:\"web\";a:6:{s:9:\"not_found\";a:2:{s:5:\"count\";s:1:\"0\";s:10:\"last_fetch\";N;}s:12:\"not_followed\";a:2:{s:5:\"count\";s:1:\"0\";s:10:\"last_fetch\";N;}s:13:\"access_denied\";a:2:{s:5:\"count\";s:1:\"0\";s:10:\"last_fetch\";N;}s:12:\"server_error\";a:2:{s:5:\"count\";s:1:\"0\";s:10:\"last_fetch\";N;}s:8:\"soft_404\";a:2:{s:5:\"count\";s:1:\"0\";s:10:\"last_fetch\";N;}s:5:\"other\";a:2:{s:5:\"count\";s:1:\"0\";s:10:\"last_fetch\";N;}}s:15:\"smartphone_only\";a:9:{s:9:\"not_found\";a:2:{s:5:\"count\";s:1:\"0\";s:10:\"last_fetch\";N;}s:12:\"not_followed\";a:2:{s:5:\"count\";s:1:\"0\";s:10:\"last_fetch\";N;}s:13:\"access_denied\";a:2:{s:5:\"count\";s:1:\"0\";s:10:\"last_fetch\";N;}s:12:\"server_error\";a:2:{s:5:\"count\";s:1:\"0\";s:10:\"last_fetch\";N;}s:8:\"soft_404\";a:2:{s:5:\"count\";s:1:\"0\";s:10:\"last_fetch\";N;}s:7:\"roboted\";a:2:{s:5:\"count\";s:1:\"0\";s:10:\"last_fetch\";N;}s:16:\"faulty_redirects\";a:2:{s:5:\"count\";s:1:\"0\";s:10:\"last_fetch\";N;}i:0;a:2:{s:5:\"count\";s:1:\"0\";s:10:\"last_fetch\";N;}s:5:\"other\";a:2:{s:5:\"count\";s:1:\"0\";s:10:\"last_fetch\";N;}}}','yes'),(499495,'wpseo_gsc_last_fetch','1520633090','no'),(114439,'wpcom_publish_posts_with_markdown','1','yes'),(136724,'widget_widget_mailchimp_subscriber_popup','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(160740,'widget_facebook_like_button_widget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(160741,'widget_facebook_likebox_button_widget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(165879,'_transient_timeout_mm_notification','1827007214','no'),(165880,'_transient_mm_notification','O:8:\"stdClass\":2:{s:6:\"status\";s:7:\"success\";s:12:\"notification\";O:8:\"stdClass\":6:{s:2:\"id\";s:36:\"80e050b4-490a-11e6-9055-0a1706783fd3\";s:7:\"message\";s:256:\"![](\"http://api.mojomarketplace.com/img/banners/api/wp-live-api-banner-837x86.png\")
\n\";s:10:\"background\";N;s:7:\"expires\";i:1827007214;s:8:\"category\";O:8:\"stdClass\":2:{s:4:\"name\";s:14:\"WP Live Banner\";s:4:\"slug\";s:14:\"wp-live-banner\";}s:8:\"location\";O:8:\"stdClass\":1:{s:6:\"banner\";a:3:{i:0;s:10:\"themes.php\";i:1;s:14:\"(.*)wp-admin.$\";i:2;s:9:\"index.php\";}}}}','no'),(163933,'mm_notice_dismissed','a:1:{s:36:\"80e050b4-490a-11e6-9055-0a1706783fd3\";b:1;}','yes'),(164839,'widget_eu_cookie_law_widget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(164840,'widget_flickr','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(164841,'widget_internet_defense_league_widget','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(177281,'uwl_options-transients','a:2:{s:14:\"changed_values\";a:2:{s:8:\"last_tab\";s:0:\"\";s:13:\"widgets_style\";s:6:\"style1\";}s:9:\"last_save\";i:1494897729;}','yes'),(177268,'widget_uwl_flickr','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(177269,'widget_uwl_instagram','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(188759,'endurance_page_cache','2','yes'),(177258,'fs_active_plugins','O:8:\"stdClass\":2:{s:7:\"plugins\";a:1:{s:31:\"ultimate-widgets-light/freemius\";O:8:\"stdClass\":3:{s:7:\"version\";s:5:\"1.2.1\";s:9:\"timestamp\";i:1494888180;s:11:\"plugin_path\";s:36:\"ultimate-widgets-light/functions.php\";}}s:6:\"newest\";O:8:\"stdClass\":5:{s:11:\"plugin_path\";s:36:\"ultimate-widgets-light/functions.php\";s:8:\"sdk_path\";s:31:\"ultimate-widgets-light/freemius\";s:7:\"version\";s:5:\"1.2.1\";s:13:\"in_activation\";b:0;s:9:\"timestamp\";i:1494888180;}}','yes'),(177259,'fs_debug_mode','','yes'),(177260,'fs_accounts','a:4:{s:11:\"plugin_data\";a:1:{s:22:\"ultimate-widgets-light\";a:15:{s:16:\"plugin_main_file\";O:8:\"stdClass\":1:{s:4:\"path\";s:83:\"/home2/sothisj4/public_html/wp-content/plugins/ultimate-widgets-light/functions.php\";}s:17:\"install_timestamp\";i:1494888180;s:16:\"sdk_last_version\";N;s:11:\"sdk_version\";s:5:\"1.2.1\";s:16:\"sdk_upgrade_mode\";b:1;s:18:\"sdk_downgrade_mode\";b:0;s:19:\"plugin_last_version\";N;s:14:\"plugin_version\";s:7:\"1.5.9.4\";s:19:\"plugin_upgrade_mode\";b:1;s:21:\"plugin_downgrade_mode\";b:0;s:21:\"is_plugin_new_install\";b:1;s:17:\"connectivity_test\";a:6:{s:12:\"is_connected\";b:1;s:4:\"host\";s:19:\"sothisisfitness.com\";s:9:\"server_ip\";s:12:\"50.245.7.198\";s:9:\"is_active\";b:1;s:9:\"timestamp\";i:1494888180;s:7:\"version\";s:7:\"1.5.9.4\";}s:17:\"was_plugin_loaded\";b:1;s:15:\"prev_is_premium\";b:0;s:12:\"is_anonymous\";a:3:{s:2:\"is\";b:1;s:9:\"timestamp\";i:1494888266;s:7:\"version\";s:7:\"1.5.9.4\";}}}s:13:\"file_slug_map\";a:1:{s:36:\"ultimate-widgets-light/functions.php\";s:22:\"ultimate-widgets-light\";}s:7:\"plugins\";a:1:{s:22:\"ultimate-widgets-light\";O:9:\"FS_Plugin\":15:{s:16:\"parent_plugin_id\";N;s:5:\"title\";s:22:\"Ultimate Widgets Light\";s:4:\"slug\";s:22:\"ultimate-widgets-light\";s:4:\"file\";s:36:\"ultimate-widgets-light/functions.php\";s:7:\"version\";s:7:\"1.5.9.4\";s:11:\"auto_update\";N;s:4:\"info\";N;s:10:\"is_premium\";b:0;s:7:\"is_live\";b:1;s:10:\"public_key\";s:32:\"pk_0ac879dbcb2b339fe7c26c9b9ac3f\";s:10:\"secret_key\";N;s:2:\"id\";s:3:\"286\";s:7:\"updated\";N;s:7:\"created\";N;s:22:\"\0FS_Entity\0_is_updated\";b:0;}}s:9:\"unique_id\";s:32:\"01856d521e2b1419b8b1911b5a07ed0a\";}','yes'),(177261,'fs_api_cache','a:0:{}','yes'),(177263,'redux_version_upgraded_from','3.6.2','yes'),(177264,'_transient_timeout__redux_activation_redirect','1537904807','no'),(177265,'_transient__redux_activation_redirect','1','no'),(177266,'widget_uwl_about_me','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(177267,'widget_uwl_contact_info','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(177270,'widget_uwl_mailchimp','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(177271,'widget_uwl_menu','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(177272,'widget_uwl_text','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(177273,'widget_uwl_video','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(177280,'uwl_options','a:68:{s:8:\"last_tab\";s:1:\"2\";s:8:\"about-me\";s:1:\"1\";s:12:\"contact-info\";s:1:\"0\";s:6:\"flickr\";s:1:\"0\";s:9:\"instagram\";s:1:\"1\";s:9:\"mailchimp\";s:1:\"1\";s:4:\"menu\";s:1:\"0\";s:4:\"text\";s:1:\"0\";s:5:\"video\";s:1:\"0\";s:13:\"widgets_style\";s:6:\"style3\";s:19:\"style1_border_color\";s:0:\"\";s:14:\"style1_padding\";s:4:\"16px\";s:20:\"style1_margin_bottom\";s:4:\"40px\";s:15:\"style1_title_bg\";s:0:\"\";s:18:\"style1_title_color\";s:0:\"\";s:22:\"style1_title_font_size\";s:4:\"10px\";s:20:\"style2_margin_bottom\";s:4:\"50px\";s:18:\"style2_title_color\";s:0:\"\";s:22:\"style2_title_font_size\";s:4:\"16px\";s:25:\"style2_title_border_color\";s:0:\"\";s:25:\"style2_title_border_width\";s:3:\"40%\";s:20:\"style3_margin_bottom\";s:4:\"30px\";s:15:\"style3_title_bg\";s:0:\"\";s:18:\"style3_title_color\";s:0:\"\";s:22:\"style3_title_font_size\";s:4:\"18px\";s:25:\"style3_title_border_color\";s:0:\"\";s:9:\"style4_bg\";s:0:\"\";s:19:\"style4_border_color\";s:0:\"\";s:14:\"style4_padding\";s:4:\"20px\";s:20:\"style4_margin_bottom\";s:4:\"30px\";s:15:\"style4_title_bg\";s:0:\"\";s:18:\"style4_title_color\";s:0:\"\";s:22:\"style4_title_font_size\";s:4:\"14px\";s:25:\"style4_title_border_color\";s:0:\"\";s:31:\"style4_title_border_right_color\";s:0:\"\";s:21:\"style10_margin_bottom\";s:4:\"50px\";s:19:\"style10_title_color\";s:0:\"\";s:32:\"style10_widget_hover_title_color\";s:0:\"\";s:23:\"style10_title_font_size\";s:4:\"12px\";s:26:\"style10_round_border_color\";s:0:\"\";s:16:\"style10_round_bg\";s:0:\"\";s:27:\"style10_title_margin_bottom\";s:4:\"20px\";s:18:\"custom_links_color\";s:0:\"\";s:24:\"custom_links_hover_color\";s:0:\"\";s:8:\"input_bg\";a:3:{s:7:\"regular\";s:0:\"\";s:5:\"hover\";s:0:\"\";s:6:\"active\";s:0:\"\";}s:11:\"input_color\";s:0:\"\";s:12:\"input_border\";a:3:{s:7:\"regular\";s:0:\"\";s:5:\"hover\";s:0:\"\";s:6:\"active\";s:0:\"\";}s:15:\"input_submit_bg\";a:3:{s:7:\"regular\";s:0:\"\";s:5:\"hover\";s:0:\"\";s:6:\"active\";s:0:\"\";}s:18:\"input_submit_color\";a:3:{s:7:\"regular\";s:0:\"\";s:5:\"hover\";s:0:\"\";s:6:\"active\";s:0:\"\";}s:19:\"input_submit_border\";a:3:{s:7:\"regular\";s:0:\"\";s:5:\"hover\";s:0:\"\";s:6:\"active\";s:0:\"\";}s:25:\"default_style_icons_color\";s:0:\"\";s:32:\"default_style_icons_border_color\";s:0:\"\";s:26:\"default_style_titles_color\";s:0:\"\";s:24:\"big_icons_style_icons_bg\";a:3:{s:7:\"regular\";s:0:\"\";s:5:\"hover\";s:0:\"\";s:6:\"active\";s:0:\"\";}s:27:\"big_icons_style_icons_color\";a:3:{s:7:\"regular\";s:0:\"\";s:5:\"hover\";s:0:\"\";s:6:\"active\";s:0:\"\";}s:34:\"big_icons_style_icons_border_color\";a:3:{s:7:\"regular\";s:0:\"\";s:5:\"hover\";s:0:\"\";s:6:\"active\";s:0:\"\";}s:28:\"big_icons_style_titles_color\";s:0:\"\";s:21:\"contact_info_skype_bg\";a:3:{s:7:\"regular\";s:0:\"\";s:5:\"hover\";s:0:\"\";s:6:\"active\";s:0:\"\";}s:24:\"contact_info_skype_color\";a:3:{s:7:\"regular\";s:0:\"\";s:5:\"hover\";s:0:\"\";s:6:\"active\";s:0:\"\";}s:29:\"mailchimp_style2_border_color\";s:0:\"\";s:35:\"mailchimp_style2_border_color_hover\";s:0:\"\";s:35:\"mailchimp_style2_border_color_focus\";s:0:\"\";s:29:\"mailchimp_style2_button_color\";s:0:\"\";s:35:\"mailchimp_style2_button_color_hover\";s:0:\"\";s:35:\"mailchimp_style2_button_color_focus\";s:0:\"\";s:19:\"links_border_bottom\";s:0:\"\";s:14:\"sub_icon_color\";a:3:{s:7:\"regular\";s:0:\"\";s:5:\"hover\";s:0:\"\";s:6:\"active\";s:0:\"\";}s:10:\"custom_css\";s:0:\"\";}','yes'),(209548,'widget_media_audio','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(209549,'widget_media_image','a:2:{s:12:\"_multiwidget\";i:1;i:3;a:16:{s:13:\"attachment_id\";i:1193;s:3:\"url\";N;s:5:\"title\";s:0:\"\";s:4:\"size\";s:4:\"full\";s:5:\"width\";i:368;s:6:\"height\";i:656;s:5:\"align\";s:4:\"none\";s:7:\"caption\";s:0:\"\";s:3:\"alt\";N;s:9:\"link_type\";s:0:\"\";s:8:\"link_url\";N;s:13:\"image_classes\";s:0:\"\";s:12:\"link_classes\";s:0:\"\";s:8:\"link_rel\";s:0:\"\";s:11:\"image_title\";N;s:17:\"link_target_blank\";b:0;}}','yes'),(209550,'widget_media_video','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(210618,'tm_coschedule_token','ec126a1d-521f-4c7e-861e-0b953ac8a427','yes'),(210619,'tm_coschedule_id','119415','yes'),(210620,'tm_coschedule_synced_build','81','yes'),(210622,'tm_coschedule_custom_post_types_list','post','yes'),(226758,'aalb_default_store_id','so0d2-20','yes'),(226759,'aalb_default_marketplace','US','yes'),(226760,'aalb_default_template','ProductCarousel','yes'),(226761,'aalb_store_id_names','so0d2-20','yes'),(226762,'aalb_no_referrer_disabled','','yes'),(226209,'stb_enabled','1','yes'),(226211,'stc_enabled','1','yes'),(219534,'aalb_marketplace_names','a:13:{s:25:\"webservices.amazon.com.au\";s:2:\"AU\";s:25:\"webservices.amazon.com.br\";s:2:\"BR\";s:21:\"webservices.amazon.ca\";s:2:\"CA\";s:21:\"webservices.amazon.cn\";s:2:\"CN\";s:21:\"webservices.amazon.de\";s:2:\"DE\";s:21:\"webservices.amazon.es\";s:2:\"ES\";s:21:\"webservices.amazon.fr\";s:2:\"FR\";s:21:\"webservices.amazon.in\";s:2:\"IN\";s:21:\"webservices.amazon.it\";s:2:\"IT\";s:24:\"webservices.amazon.co.jp\";s:2:\"JP\";s:25:\"webservices.amazon.com.mx\";s:2:\"MX\";s:24:\"webservices.amazon.co.uk\";s:2:\"UK\";s:22:\"webservices.amazon.com\";s:2:\"US\";}','yes'),(219524,'aalb_template_names','a:5:{i:0;s:9:\"ProductAd\";i:1;s:9:\"PriceLink\";i:2;s:11:\"ProductLink\";i:3;s:15:\"ProductCarousel\";i:4;s:11:\"ProductGrid\";}','yes'),(219525,'aalb_aws_access_key','a096U2xXMmcrK0szeThzR2Q0WFFoTzlZM2NGMEZxZFdOc0l6SXZrUzgvQT0=','yes'),(219526,'aalb_aws_secret_key','eWRER0l5ZjFvSEJmWWxLZG1UeWVTN1NtSEppVzJwNDBieHRvZlY1RmJIdEtLL3VPeHI3YjFueXVqL29tekJOSQ==','yes'),(219531,'aalb_plugin_version','1.8.0','yes'),(226675,'aalb_show_http_warning_once','1','yes'),(219574,'adrotate_config','a:34:{s:10:\"advertiser\";s:10:\"subscriber\";s:13:\"global_report\";s:13:\"administrator\";s:9:\"ad_manage\";s:13:\"administrator\";s:9:\"ad_delete\";s:13:\"administrator\";s:12:\"group_manage\";s:13:\"administrator\";s:12:\"group_delete\";s:13:\"administrator\";s:15:\"schedule_manage\";s:13:\"administrator\";s:15:\"schedule_delete\";s:13:\"administrator\";s:8:\"moderate\";s:13:\"administrator\";s:16:\"moderate_approve\";s:13:\"administrator\";s:18:\"enable_advertisers\";s:1:\"N\";s:14:\"enable_editing\";s:1:\"N\";s:5:\"stats\";i:1;s:27:\"enable_loggedin_impressions\";s:1:\"Y\";s:22:\"enable_loggedin_clicks\";s:1:\"Y\";s:10:\"enable_geo\";i:0;s:9:\"geo_email\";s:0:\"\";s:8:\"geo_pass\";s:0:\"\";s:15:\"geo_cookie_life\";i:86400;s:22:\"enable_geo_advertisers\";i:0;s:16:\"adblock_disguise\";s:0:\"\";s:13:\"banner_folder\";s:7:\"banners\";s:8:\"adminbar\";s:1:\"Y\";s:16:\"impression_timer\";i:60;s:11:\"click_timer\";i:86400;s:14:\"hide_schedules\";s:1:\"N\";s:11:\"widgetalign\";s:1:\"N\";s:13:\"widgetpadding\";s:1:\"N\";s:9:\"w3caching\";s:1:\"N\";s:21:\"textwidget_shortcodes\";s:1:\"N\";s:19:\"mobile_dynamic_mode\";s:1:\"N\";s:6:\"jquery\";s:1:\"N\";s:8:\"jsfooter\";s:1:\"Y\";s:12:\"borlabscache\";s:1:\"N\";}','yes'),(219575,'adrotate_notifications','a:3:{s:17:\"notification_dash\";s:1:\"Y\";s:25:\"notification_dash_expired\";s:1:\"Y\";s:22:\"notification_dash_soon\";s:1:\"Y\";}','yes'),(219576,'adrotate_debug','a:4:{s:7:\"general\";b:0;s:9:\"publisher\";b:0;s:6:\"timers\";b:0;s:5:\"track\";b:0;}','yes'),(219577,'adrotate_db_version','a:2:{s:7:\"current\";i:64;s:8:\"previous\";i:63;}','yes'),(219578,'adrotate_version','a:2:{s:7:\"current\";i:392;s:8:\"previous\";i:391;}','yes'),(219579,'adrotate_crawlers','a:88:{i:0;s:3:\"008\";i:1;s:3:\"bot\";i:2;s:7:\"crawler\";i:3;s:6:\"spider\";i:4;s:16:\"Accoona-AI-Agent\";i:5;s:5:\"alexa\";i:6;s:7:\"Arachmo\";i:7;s:15:\"B-l-i-t-z-B-O-T\";i:8;s:13:\"boitho.com-dc\";i:9;s:15:\"Cerberian Drtrs\";i:10;s:9:\"Charlotte\";i:11;s:6:\"cosmos\";i:12;s:11:\"Covario IDS\";i:13;s:14:\"DataparkSearch\";i:14;s:9:\"FindLinks\";i:15;s:6:\"Holmes\";i:16;s:5:\"htdig\";i:17;s:11:\"ia_archiver\";i:18;s:6:\"ichiro\";i:19;s:7:\"inktomi\";i:20;s:10:\"igdeSpyder\";i:21;s:7:\"L.webis\";i:22;s:6:\"Larbin\";i:23;s:10:\"LinkWalker\";i:24;s:11:\"lwp-trivial\";i:25;s:10:\"mabontland\";i:26;s:11:\"Mnogosearch\";i:27;s:8:\"mogimogi\";i:28;s:13:\"Morning Paper\";i:29;s:9:\"MVAClient\";i:30;s:17:\"NetResearchServer\";i:31;s:9:\"NewsGator\";i:32;s:9:\"NG-Search\";i:33;s:8:\"NutchCVS\";i:34;s:7:\"Nymesis\";i:35;s:4:\"oegp\";i:36;s:7:\"Orbiter\";i:37;s:4:\"Peew\";i:38;s:6:\"Pompos\";i:39;s:8:\"PostPost\";i:40;s:6:\"PycURL\";i:41;s:6:\"Qseero\";i:42;s:7:\"Radian6\";i:43;s:6:\"SBIder\";i:44;s:8:\"ScoutJet\";i:45;s:7:\"Scrubby\";i:46;s:11:\"SearchSight\";i:47;s:17:\"semanticdiscovery\";i:48;s:8:\"ShopWiki\";i:49;s:4:\"silk\";i:50;s:6:\"Snappy\";i:51;s:6:\"Sqworm\";i:52;s:12:\"StackRambler\";i:53;s:5:\"Teoma\";i:54;s:6:\"TinEye\";i:55;s:8:\"truwoGPS\";i:56;s:7:\"updated\";i:57;s:9:\"Vagabondo\";i:58;s:6:\"Vortex\";i:59;s:7:\"voyager\";i:60;s:4:\"VYU2\";i:61;s:10:\"webcollage\";i:62;s:13:\"Websquash.com\";i:63;s:4:\"wf84\";i:64;s:13:\"WomlpeFactory\";i:65;s:4:\"yacy\";i:66;s:12:\"Yahoo! Slurp\";i:67;s:18:\"Yahoo! Slurp China\";i:68;s:11:\"YahooSeeker\";i:69;s:19:\"YahooSeeker-Testing\";i:70;s:12:\"YandexImages\";i:71;s:4:\"Yeti\";i:72;s:16:\"yoogliFetchAgent\";i:73;s:3:\"Zao\";i:74;s:6:\"ZyBorg\";i:75;s:7:\"froogle\";i:76;s:9:\"looksmart\";i:77;s:7:\"Firefly\";i:78;s:17:\"NationalDirectory\";i:79;s:10:\"Ask Jeeves\";i:80;s:9:\"TECNOSEEK\";i:81;s:8:\"InfoSeek\";i:82;s:7:\"Scooter\";i:83;s:5:\"appie\";i:84;s:6:\"WebBug\";i:85;s:5:\"Spade\";i:86;s:5:\"rabaz\";i:87;s:15:\"TechnoratiSnoop\";}','yes'),(219580,'adrotate_db_timer','1497540151','yes'),(219581,'adrotate_advert_status','a:5:{s:5:\"error\";i:0;s:7:\"expired\";i:0;s:11:\"expiressoon\";i:0;s:6:\"normal\";i:4;s:7:\"unknown\";i:0;}','yes'),(219582,'adrotate_geo_required','0','yes'),(219583,'adrotate_geo_requests','0','yes'),(219584,'adrotate_dynamic_required','0','yes'),(219586,'adrotate_hide_review','1','yes'),(219589,'widget_adrotate_widgets','a:2:{s:12:\"_multiwidget\";i:1;i:3;a:5:{s:5:\"title\";s:0:\"\";s:11:\"description\";s:0:\"\";s:4:\"type\";s:6:\"single\";s:4:\"adid\";s:1:\"5\";s:6:\"siteid\";s:1:\"1\";}}','yes'),(219592,'widget_profile_widget_ninja','a:2:{s:12:\"_multiwidget\";i:1;i:3;a:36:{s:5:\"title\";s:13:\"Meet Darrell!\";s:20:\"pwn_background_color\";s:0:\"\";s:31:\"pwn_use_custom_background_color\";s:0:\"\";s:14:\"pwn_font_color\";s:0:\"\";s:25:\"pwn_use_custom_font_color\";s:0:\"\";s:21:\"pwn_anchor_link_color\";s:0:\"\";s:32:\"pwn_use_custom_anchor_link_color\";s:0:\"\";s:27:\"pwn_anchor_link_hover_color\";s:0:\"\";s:38:\"pwn_use_custom_anchor_link_hover_color\";s:0:\"\";s:27:\"pwn_social_background_color\";s:0:\"\";s:38:\"pwn_use_custom_social_background_color\";s:1:\"1\";s:16:\"pwn_profile_name\";s:13:\"Meet Darrell!\";s:23:\"pwn_profile_designation\";s:0:\"\";s:13:\"pwn_alignment\";s:6:\"center\";s:16:\"pwn_layout_style\";s:6:\"style2\";s:17:\"pwn_iconset_style\";s:8:\"iconset1\";s:18:\"pwn_read_more_page\";s:39:\"http://sothisisfitness.com/meet-darrell\";s:26:\"pwn_read_more_page_new_tab\";s:1:\"1\";s:23:\"pwn_read_more_link_text\";s:25:\"Learn More About Darrell!\";s:19:\"pwn_cover_image_url\";s:0:\"\";s:21:\"pwn_profile_image_url\";s:81:\"http://sothisisfitness.com/wp-content/uploads/2017/02/PhotoGrid_1487221225849.png\";s:27:\"pwn_profile_image_dimension\";s:3:\"120\";s:23:\"pwn_profile_image_shape\";s:5:\"round\";s:15:\"pwn_description\";s:13:\"After losing \";s:12:\"pwn_email_id\";s:0:\"\";s:16:\"pwn_facebook_url\";s:32:\"www.facebook.com/sothisisfitness\";s:15:\"pwn_twitter_url\";s:24:\"www.twitter.com/snuffydx\";s:16:\"pwn_linkedin_url\";s:0:\"\";s:18:\"pwn_googleplus_url\";s:0:\"\";s:15:\"pwn_youtube_url\";s:0:\"\";s:13:\"pwn_vimeo_url\";s:0:\"\";s:14:\"pwn_github_url\";s:0:\"\";s:15:\"pwn_blogger_url\";s:0:\"\";s:13:\"pwn_skype_url\";s:0:\"\";s:17:\"pwn_instagram_url\";s:26:\"www.instagram.com/snuffydx\";s:17:\"pwn_pinterest_url\";s:33:\"www.pinterest.com/sothisisfitness\";}}','yes'),(284126,'widget_custom_html','a:3:{s:12:\"_multiwidget\";i:1;i:3;a:2:{s:5:\"title\";s:26:\"Networks & Ambassadorships\";s:7:\"content\";s:513:\"![](\"https://track.blogmeetsbrand.com/badge100x100.png\"/)
\r\n![](\"http://sothisisfitness.com/wp-content/uploads/2017/01/FitfluentialAmbassador.png\")
\r\n ![](\"https://i2.wp.com/sothisisfitness.com/wp-content/uploads/2017/01/bloglovin-button-copy_zpsa45bfcc6.jpg?w=350\")
\";}i:4;a:2:{s:5:\"title\";s:0:\"\";s:7:\"content\";s:1726:\"\r\n![\"subscribe](\"http://sothisisfitness.com/wp-content/uploads/2017/11/21207-23944-apple_podcasts-l-300x77.jpg\")
\r\n![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/01/SubscribeOnAndroid-1-300x75.png\")
\r\n![\"listen](\"http://sothisisfitness.com/wp-content/uploads/2017/11/google-play-badge-866x283-300x98.png\")
\r\n![\"Subscribe](\"http://sothisisfitness.com/wp-content/uploads/2017/11/Subscribe-to-The-Podcast-Report-on-Stitcher-Radio-button-300x77.png\")
\r\n![\"subscribe](\"http://sothisisfitness.com/wp-content/uploads/2017/11/podcastrss-300x98.png\")
\";}}','yes'),(410061,'fbl_admin_notice','a:1:{s:15:\"two_week_review\";a:3:{s:5:\"start\";s:10:\"12/25/2017\";s:3:\"int\";i:7;s:9:\"dismissed\";i:1;}}','yes'),(361499,'wpseo_license_server_version','2','yes'),(367538,'tm_coschedule_calendar_id','119415','yes'),(367539,'tm_coschedule_wordpress_site_id','21553','yes'),(379863,'aalb_store_ids','{\"US\":[\"so0d2-20\"]}','yes'),(387651,'jetpack_plugin_api_action_links','a:18:{s:21:\"adrotate/adrotate.php\";a:3:{s:7:\"Get Pro\";s:45:\"https://ajdg.solutions/cart/?add-to-cart=1124\";s:7:\"Support\";s:30:\"https://ajdg.solutions/forums/\";s:8:\"arnan.me\";s:21:\"https://www.arnan.me/\";}s:19:\"akismet/akismet.php\";a:1:{s:8:\"Settings\";s:69:\"http://sothisisfitness.com/wp-admin/admin.php?page=akismet-key-config\";}s:65:\"amazon-associates-link-builder/amazon-associates-link-builder.php\";a:3:{s:5:\"About\";s:80:\"http://sothisisfitness.com/wp-admin/admin.php?page=associates-link-builder-about\";s:8:\"Settings\";s:83:\"http://sothisisfitness.com/wp-admin/admin.php?page=associates-link-builder-settings\";s:9:\"Templates\";s:84:\"http://sothisisfitness.com/wp-admin/admin.php?page=associates-link-builder-templates\";}s:43:\"broken-link-checker/broken-link-checker.php\";a:1:{s:8:\"Settings\";s:82:\"http://sothisisfitness.com/wp-admin/options-general.php?page=link-checker-settings\";}s:28:\"category-posts/cat-posts.php\";a:1:{s:19:\"Get the Pro version\";s:130:\"http://tiptoppress.com/term-and-category-based-posts-widget/?utm_source=widget_cpw&utm_campaign=get_pro_cpw&utm_medium=action_link\";}s:40:\"coschedule-by-todaymade/tm-scheduler.php\";a:1:{s:8:\"Settings\";s:73:\"http://sothisisfitness.com/wp-admin/admin.php?page=tm_coschedule_settings\";}s:33:\"duplicate-post/duplicate-post.php\";a:1:{s:8:\"Settings\";s:74:\"http://sothisisfitness.com/wp-admin/options-general.php?page=duplicatepost\";}s:25:\"duplicator/duplicator.php\";a:1:{s:6:\"Manage\";s:61:\"http://sothisisfitness.com/wp-admin/admin.php?page=duplicator\";}s:37:\"facebook-likebox/facebook-likebox.php\";a:2:{s:10:\" Settings \";s:67:\"http://sothisisfitness.com/wp-admin/admin.php?page=facebook_likebox\";s:7:\"Go Pro!\";s:40:\"http://facebook-likebox.tech-banker.com/\";}s:43:\"google-analytics-dashboard-for-wp/gadwp.php\";a:1:{s:8:\"Settings\";s:65:\"http://sothisisfitness.com/wp-admin/admin.php?page=gadwp_settings\";}s:33:\"instagram-feed/instagram-feed.php\";a:1:{s:8:\"Settings\";s:68:\"http://sothisisfitness.com/wp-admin/admin.php?page=sb-instagram-feed\";}s:19:\"jetpack/jetpack.php\";a:3:{s:7:\"Jetpack\";s:58:\"http://sothisisfitness.com/wp-admin/admin.php?page=jetpack\";s:8:\"Settings\";s:68:\"http://sothisisfitness.com/wp-admin/admin.php?page=jetpack#/settings\";s:7:\"Support\";s:67:\"http://sothisisfitness.com/wp-admin/admin.php?page=jetpack-debugger\";}s:39:\"libsyn-podcasting/libsyn-podcasting.php\";a:1:{s:8:\"Settings\";s:87:\"http://sothisisfitness.com/wp-admin/admin.php?page=libsyn-podcasting/admin/settings.php\";}s:52:\"mailchimp-forms-by-mailmunch/mailchimp-mailmunch.php\";a:1:{s:8:\"Settings\";s:70:\"http://sothisisfitness.com/wp-admin/admin.php?page=mailchimp-mailmunch\";}s:27:\"redirection/redirection.php\";a:1:{s:8:\"Settings\";s:78:\"http://sothisisfitness.com/wp-admin/tools.php?page=redirection.php&sub=options\";}s:27:\"shareaholic/shareaholic.php\";a:3:{s:18:\"Upgrade to Premium\";s:33:\"https://www.shareaholic.com/plans\";s:8:\"Settings\";s:71:\"http://sothisisfitness.com/wp-admin/admin.php?page=shareaholic-settings\";s:3:\"FAQ\";s:32:\"https://support.shareaholic.com/\";}s:36:\"ultimate-widgets-light/functions.php\";a:1:{s:16:\"Activate License\";s:37:\"http://sothisisfitness.com/wp-admin/#\";}s:24:\"wordpress-seo/wp-seo.php\";a:3:{s:3:\"FAQ\";s:149:\"https://yoa.st/1yc?php_version=7.0.31&platform=wordpress&platform_version=4.9.8&software=free&software_version=8.3&role=administrator&days_active=602\";s:15:\"Premium Support\";s:149:\"https://yoa.st/1yb?php_version=7.0.31&platform=wordpress&platform_version=4.9.8&software=free&software_version=8.3&role=administrator&days_active=602\";s:8:\"Settings\";s:66:\"http://sothisisfitness.com/wp-admin/admin.php?page=wpseo_dashboard\";}}','yes'),(396734,'widget_media_gallery','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(408792,'aalb_custom_upload_path','/home2/sothisj4/public_html/wp-content/uploads/amazon-associates-link-builder/','yes'),(408793,'aalb_geolite_db_expiration_time','1514730015','yes'),(408794,'aalb_geolite_db_last_updated_time','1512589749','yes'),(416647,'generate_dynamic_css_cached_version','2.0','yes'),(416648,'generate_migration_settings','a:4:{s:31:\"font_awesome_essentials_updated\";s:4:\"true\";s:22:\"skip_dynamic_css_cache\";s:4:\"true\";s:20:\"default_font_updated\";s:4:\"true\";s:25:\"blog_post_content_preview\";s:4:\"true\";}','yes'),(416646,'generate_dynamic_css_output','body{background-color:#dfdfdf;color:#3a3a3a;}a, a:visited{color:#1e73be;text-decoration:none;}a:hover, a:focus, a:active{color:#000000;text-decoration:none;}body .grid-container{max-width:1200px;}body, button, input, select, textarea {font-family: \"Open Sans\", sans-serif; font-size: 15px; }.main-title {font-family: \"Open Sans\", sans-serif; font-weight: bold; font-size: 60px; }.site-description {font-family: \"Roboto\", sans-serif; font-size: 15px; }.main-navigation a, .menu-toggle {font-family: \"Open Sans\", sans-serif; font-weight: 500; font-size: 19px; }.main-navigation .main-nav ul ul li a {font-size: 16px; }.widget-title {font-family: \"Roboto\", sans-serif; font-size: 20px; }.sidebar .widget, .footer-widgets .widget {font-size: 15px; }h1 {font-family: \"Open Sans\", sans-serif; font-weight: 300; font-size: 40px; }h2 {font-family: \"Open Sans\", sans-serif; font-weight: 300; font-size: 30px; }h3 {font-family: \"Open Sans\", sans-serif; font-size: 20px; }.site-info {font-size: 17px; }.site-header {background-color: #dfdfdf; color: #3a3a3a; }.site-header a {color: #3a3a3a; }.main-title a,.main-title a:hover,.main-title a:visited {color: #222222; }.site-description {color: #999999; }.main-navigation, .main-navigation ul ul {background-color: #000000; }.navigation-search input[type=\"search\"],.navigation-search input[type=\"search\"]:active {color: #FFFFFF; background-color: #49bc4b; }.navigation-search input[type=\"search\"]:focus {color: #FFFFFF; background-color: #49bc4b; }.main-navigation ul ul {background-color: #000000; }.main-navigation .main-nav ul li a,.menu-toggle {color: #FFFFFF; }button.menu-toggle:hover,button.menu-toggle:active,button.menu-toggle:focus,.main-navigation .mobile-bar-items a,.main-navigation .mobile-bar-items a:hover,.main-navigation .mobile-bar-items a:focus {color: #FFFFFF; }.main-navigation .main-nav ul ul li a {color: #FFFFFF; }.main-navigation .main-nav ul li > a:hover, .main-navigation .main-nav ul li.sfHover > a {color: #FFFFFF; background-color: #49bc4b; }.main-navigation .main-nav ul ul li > a:hover, .main-navigation .main-nav ul ul li.sfHover > a {color: #FFFFFF; background-color: #49bc4b; }.main-navigation .main-nav ul .current-menu-item > a, .main-navigation .main-nav ul .current-menu-parent > a, .main-navigation .main-nav ul .current-menu-ancestor > a {color: #FFFFFF; background-color: #c1c1c1; }.main-navigation .main-nav ul .current-menu-item > a:hover, .main-navigation .main-nav ul .current-menu-parent > a:hover, .main-navigation .main-nav ul .current-menu-ancestor > a:hover, .main-navigation .main-nav ul .current-menu-item.sfHover > a, .main-navigation .main-nav ul .current-menu-parent.sfHover > a, .main-navigation .main-nav ul .current-menu-ancestor.sfHover > a {color: #FFFFFF; background-color: #c1c1c1; }.main-navigation .main-nav ul ul .current-menu-item > a, .main-navigation .main-nav ul ul .current-menu-parent > a, .main-navigation .main-nav ul ul .current-menu-ancestor > a {color: #FFFFFF; background-color: #c1c1c1; }.main-navigation .main-nav ul ul .current-menu-item > a:hover, .main-navigation .main-nav ul ul .current-menu-parent > a:hover, .main-navigation .main-nav ul ul .current-menu-ancestor > a:hover,.main-navigation .main-nav ul ul .current-menu-item.sfHover > a, .main-navigation .main-nav ul ul .current-menu-parent.sfHover > a, .main-navigation .main-nav ul ul .current-menu-ancestor.sfHover > a {color: #FFFFFF; background-color: #c1c1c1; }.inside-article, .comments-area, .page-header,.one-container .container,.paging-navigation,.inside-page-header {background-color: #FFFFFF; color: #3a3a3a; }.entry-title a,.entry-title a:visited {color: #2D2D2D; }.entry-title a:hover {color: #D33232; }.entry-meta {color: #888888; }.entry-meta a, .entry-meta a:visited {color: #666666; }.entry-meta a:hover {color: #D33232; }.sidebar .widget {background-color: #FFFFFF; color: #3a3a3a; }.sidebar .widget a, .sidebar .widget a:visited {color: #686868; }.sidebar .widget a:hover {color: #D33232; }.sidebar .widget .widget-title {color: #000000; }.footer-widgets {background-color: #FFFFFF; color: #3a3a3a; }.footer-widgets a, .footer-widgets a:visited {color: #1e73be; }.footer-widgets a:hover {color: #000000; }.footer-widgets .widget-title {color: #000000; }.site-info {background-color: #000000; color: #ffffff; }.site-info a, .site-info a:visited {color: #ffffff; }.site-info a:hover {color: #222222; }input[type=\"text\"], input[type=\"email\"], input[type=\"url\"], input[type=\"password\"], input[type=\"search\"], input[type=\"tel\"], textarea {background-color: #FAFAFA; border-color: #CCCCCC; color: #666666; }input[type=\"text\"]:focus, input[type=\"email\"]:focus, input[type=\"url\"]:focus, input[type=\"password\"]:focus, input[type=\"search\"]:focus, input[type=\"tel\"]:focus, textarea:focus {background-color: #FFFFFF; color: #666666; border-color: #BFBFBF; }::-webkit-input-placeholder {color: #666666; }:-moz-placeholder {color: #666666; }::-moz-placeholder {color: #666666; }:-ms-input-placeholder {color: #666666; }button, html input[type=\"button\"], input[type=\"reset\"], input[type=\"submit\"],.button,.button:visited {background-color: #666666; color: #FFFFFF; }button:hover, html input[type=\"button\"]:hover, input[type=\"reset\"]:hover, input[type=\"submit\"]:hover,.button:hover,button:focus, html input[type=\"button\"]:focus, input[type=\"reset\"]:focus, input[type=\"submit\"]:focus,.button:focus,button:active, html input[type=\"button\"]:active, input[type=\"reset\"]:active, input[type=\"submit\"]:active,.button:active {background-color: #606060; color: #FFFFFF; }.inside-header {padding: 0px 0px 0px 0px; }.separate-containers .inside-article, .separate-containers .comments-area, .separate-containers .page-header, .separate-containers .paging-navigation, .one-container .site-content {padding: 30px 30px 30px 30px; }.one-container.right-sidebar .site-main, .one-container.both-right .site-main {margin-right: 30px; }.one-container.left-sidebar .site-main, .one-container.both-left .site-main {margin-left: 30px; }.one-container.both-sidebars .site-main {margin: 0px 30px 0px 30px; }.ignore-x-spacing {margin-right: -30px; margin-bottom: 30px; margin-left: -30px; }.ignore-xy-spacing {margin: -30px -30px 30px -30px; }.main-navigation .main-nav ul li a, .menu-toggle, .main-navigation .mobile-bar-items a {padding-left: 20px; padding-right: 20px; line-height: 60px; }.nav-float-right .main-navigation .main-nav ul li a {line-height: 60px; }.main-navigation .main-nav ul ul li a {padding: 10px 20px 10px 20px; }.main-navigation ul ul {top: 60px; }.navigation-search {height: 60px; line-height: 0px; }.navigation-search input {height: 60px; line-height: 0px; }.widget-area .widget {padding: 10px 10px 10px 10px; }.footer-widgets {padding: 20px 0px 20px 0px; }.site-info {padding: 20px 0px 20px 0px; }.right-sidebar.separate-containers .site-main {margin: 20px 20px 20px 0px; }.left-sidebar.separate-containers .site-main {margin: 20px 0px 20px 20px; }.both-sidebars.separate-containers .site-main {margin: 20px; }.both-right.separate-containers .site-main {margin: 20px 20px 20px 0px; }.separate-containers .site-main {margin-top: 20px; margin-bottom: 20px; }.separate-containers .page-header-image, .separate-containers .page-header-content, .separate-containers .page-header-image-single, .separate-containers .page-header-content-single {margin-top: 20px; }.both-left.separate-containers .site-main {margin: 20px 0px 20px 20px; }.separate-containers .inside-right-sidebar, .inside-left-sidebar {margin-top: 20px; margin-bottom: 20px; }.separate-containers .widget, .separate-containers .hentry, .separate-containers .page-header, .widget-area .main-navigation {margin-bottom: 20px; }.both-left.separate-containers .inside-left-sidebar {margin-right: 10px; }.both-left.separate-containers .inside-right-sidebar {margin-left: 10px; }.both-right.separate-containers .inside-left-sidebar {margin-right: 10px; }.both-right.separate-containers .inside-right-sidebar {margin-left: 10px; }','yes'),(462757,'aalb_maxmind_db_last_upload_path','/home2/sothisj4/public_html/wp-content/uploads/amazon-associates-link-builder/','yes'),(462758,'aalb_geolite_db_download_retry_on_failure_duration','1800','yes'),(462759,'aalb_geolite_db_download_failed_attempts','0','yes'),(462760,'aalb_geolite_db_download_next_retry_time','1537913336','yes'),(451205,'_transient_timeout_wpseo_link_table_inaccessible','1547116968','no'),(451206,'_transient_wpseo_link_table_inaccessible','0','no'),(451207,'_transient_timeout_wpseo_meta_table_inaccessible','1547116968','no'),(451208,'_transient_wpseo_meta_table_inaccessible','0','no'),(638469,'_site_transient_update_core','O:8:\"stdClass\":4:{s:7:\"updates\";a:1:{i:0;O:8:\"stdClass\":10:{s:8:\"response\";s:6:\"latest\";s:8:\"download\";s:59:\"https://downloads.wordpress.org/release/wordpress-4.9.8.zip\";s:6:\"locale\";s:5:\"en_US\";s:8:\"packages\";O:8:\"stdClass\":5:{s:4:\"full\";s:59:\"https://downloads.wordpress.org/release/wordpress-4.9.8.zip\";s:10:\"no_content\";s:70:\"https://downloads.wordpress.org/release/wordpress-4.9.8-no-content.zip\";s:11:\"new_bundled\";s:71:\"https://downloads.wordpress.org/release/wordpress-4.9.8-new-bundled.zip\";s:7:\"partial\";b:0;s:8:\"rollback\";b:0;}s:7:\"current\";s:5:\"4.9.8\";s:7:\"version\";s:5:\"4.9.8\";s:11:\"php_version\";s:5:\"5.2.4\";s:13:\"mysql_version\";s:3:\"5.0\";s:11:\"new_bundled\";s:3:\"4.7\";s:15:\"partial_version\";s:0:\"\";}}s:12:\"last_checked\";i:1537903920;s:15:\"version_checked\";s:5:\"4.9.8\";s:12:\"translations\";a:0:{}}','no'),(681928,'jetpack_sync_full__started','1536135072','no'),(681929,'jetpack_sync_full__params','a:4:{s:7:\"options\";b:1;s:9:\"functions\";b:1;s:9:\"constants\";b:1;s:5:\"users\";a:1:{i:0;i:0;}}','no'),(681930,'jetpack_sync_full_config','a:3:{s:9:\"constants\";b:1;s:9:\"functions\";b:1;s:7:\"options\";b:1;}','no'),(552234,'generate_db_version','2.1.4','no'),(475817,'gadwp_cache_errors_count','a:2:{s:5:\"value\";i:3;s:7:\"expires\";i:1518249600;}','no'),(475658,'gadwp_options','{\"switch_profile\":0,\"ga_event_tracking\":0,\"ga_event_downloads\":\"zip|mp3*|mpe*g|pdf|docx*|pptx*|xlsx*|rar*\",\"ga_target_geomap\":\"\",\"ga_realtime_pages\":10,\"ga_enhanced_links\":0,\"ga_speed_samplerate\":1,\"ga_event_bouncerate\":0,\"ga_crossdomain_tracking\":0,\"ga_crossdomain_list\":\"\",\"ga_author_dimindex\":0,\"ga_category_dimindex\":0,\"ga_tag_dimindex\":0,\"ga_user_dimindex\":0,\"ga_pubyear_dimindex\":0,\"ga_pubyearmonth_dimindex\":0,\"ga_aff_tracking\":0,\"ga_event_affiliates\":\"\\/out\\/\",\"automatic_updates_minorversion\":\"1\",\"backend_item_reports\":1,\"frontend_item_reports\":\"1\",\"dashboard_widget\":1,\"api_backoff\":0,\"ga_cookiedomain\":\"\",\"ga_cookiename\":\"\",\"ga_cookieexpires\":\"\",\"ga_hash_tracking\":0,\"pagetitle_404\":\"Page Not Found\",\"maps_api_key\":\"\",\"ga_enhanced_excludesa\":0,\"tm_author_var\":0,\"tm_category_var\":0,\"tm_tag_var\":0,\"tm_user_var\":0,\"tm_pubyear_var\":0,\"tm_pubyearmonth_var\":0,\"amp_tracking_analytics\":0,\"optimize_tracking\":0,\"optimize_pagehiding\":0,\"amp_tracking_tagmanager\":0,\"trackingcode_infooter\":0,\"trackingevents_infooter\":0,\"ga_formsubmit_tracking\":0,\"ga_pagescrolldepth_tracking\":0,\"tm_pagescrolldepth_tracking\":0,\"web_containerid\":\"\",\"amp_containerid\":\"\",\"optimize_containerid\":\"\",\"ecommerce_mode\":\"disabled\",\"ga_user_samplerate\":100,\"ga_event_precision\":0,\"amp_tracking_clientidapi\":0,\"ga_force_ssl\":0,\"token\":\"{\\\"access_token\\\":\\\"ya29.Gl0iBu8NTJXrnZIJNFEymBuPmpKlFsHsoLNDQVc3ShhSa-Pk5QUYmppCkKup6jItilGDecJ_0GN0h309nWLXDu74r-QygRYqWx_nDWEwqjddBZB5QM-kxgRFp4s6bvw\\\",\\\"expires_in\\\":3600,\\\"refresh_token\\\":\\\"1\\\\\\/tgQH_bSBbn2sIaBSNsI1eYm_k3KpU93aKM4ELs6EvnA\\\",\\\"token_type\\\":\\\"Bearer\\\",\\\"created\\\":1537803796}\",\"client_id\":\"\",\"client_secret\":\"\",\"access_front\":[\"administrator\"],\"access_back\":[\"administrator\"],\"tableid_jail\":\"92240303\",\"tracking_type\":\"universal\",\"user_api\":0,\"network_mode\":0,\"ga_anonymize_ip\":0,\"ga_profiles_list\":[[\"All Web Site Data\",\"92240303\",\"UA-55580102-1\",\"http:\\/\\/www.sothisisfitness.com\",-18000,\"America\\/New_York\",null]],\"ga_remarketing\":0,\"superadmin_tracking\":0,\"track_exclude\":[],\"theme_color\":\"#81d742\",\"with_endpoint\":0,\"backend_realtime_report\":0,\"ga_optout\":0,\"ga_dnt_optout\":0,\"ga_with_gtag\":0,\"tm_optout\":0,\"tm_dnt_optout\":0,\"usage_tracking\":0,\"hide_am_notices\":0,\"network_hide_am_notices\":0}','yes'),(499439,'wpseo_tracking_last_request','1535168034','yes'),(524267,'_sgg_crop','a:6:{s:25:\"230-150-150-center-center\";s:73:\"http://sothisisfitness.com/wp-content/uploads/2017/01/af-logo-150x150.png\";s:25:\"227-150-150-center-center\";s:100:\"http://sothisisfitness.com/wp-content/uploads/2017/01/994021_629788467052761_617901802_n-150x150.jpg\";s:25:\"235-150-150-center-center\";s:78:\"http://sothisisfitness.com/wp-content/uploads/2017/01/addaday-logo-150x150.jpg\";s:25:\"234-150-150-center-center\";s:80:\"http://sothisisfitness.com/wp-content/uploads/2017/01/foolproof-logo-150x150.png\";s:25:\"239-150-150-center-center\";s:88:\"http://sothisisfitness.com/wp-content/uploads/2017/01/FitfluentialAmbassador-150x150.png\";s:25:\"238-150-150-center-center\";s:79:\"http://sothisisfitness.com/wp-content/uploads/2017/01/activate-logo-150x150.png\";}','yes'),(670982,'yoast-seo-premium_license','a:3:{s:3:\"key\";s:19:\"yoast-dummy-license\";s:6:\"status\";s:11:\"deactivated\";s:11:\"expiry_date\";s:0:\"\";}','yes'),(499426,'wpseo_current_version','16','no'),(499427,'wpseo_premium_version','5.6','yes'),(529199,'!sbi_header_513015914','%7B%22data%22:%7B%22id%22:%22513015914%22,%22username%22:%22coachdruns%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22bio%22:%22From%20300%20lbs%20to%20100%20mile%20Ultramarathoner.%5CnAnything%20Is%20Possible.%20Live%20life%20limitless%5Cn%F0%9F%8F%83%5Cn%F0%9F%8E%A4%F0%9F%8E%A7Podcast%20-%20%5C%22So%20THIS%20Is%20Fitness%5C%22%5Cn%F0%9F%92%AA%F0%9F%8F%83Online%20personal%20trainer%22,%22website%22:%22http://bit.ly/2MJOoCr%22,%22is_business%22:false,%22counts%22:%7B%22media%22:518,%22follows%22:2056,%22followed_by%22:7913%7D%7D,%22meta%22:%7B%22code%22:200%7D%7D','no'),(528847,'widget_jetpack_widget_social_icons','a:1:{s:12:\"_multiwidget\";i:1;}','yes'),(529214,'!sbi_513015914','%7B%22pagination%22:%7B%22next_max_id%22:%221846820008405363001_513015914%22,%22next_url%22:%5B%22https://api.instagram.com/v1/users/513015914/media/recent?access_token=513015914.3a81a9f.55a574507b524bd39471c88aa39a2afc&count=33&callback=jQuery112405182645293252586_1537904649542&_=1537904649543&max_id=1846820008405363001_513015914%22%5D%7D,%22data%22:%5B%7B%22id%22:%221876305827289584281_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/3834c6615540571614bf7abd5aa10136/5C413F2B/t51.2885-15/e35/s150x150/41633318_165098821074783_1561851249626804343_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/4c88fa9e34dc87744d85eb1a53f94a72/5C22D0DB/t51.2885-15/e35/s320x320/41633318_165098821074783_1561851249626804343_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/1be217c7ba350de7c533beb460b4bff5/5C46078C/t51.2885-15/sh0.08/e35/s640x640/41633318_165098821074783_1561851249626804343_n.jpg%22%7D%7D,%22created_time%22:%221537893106%22,%22caption%22:%7B%22id%22:%2217910140752234338%22,%22text%22:%22Sometimes%20progress%20doesn\\\'t%20scream%20at%20you.%20That%20doesn\\\'t%20mean%20it%20isn\\\'t%20there%20%F0%9F%98%8E%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnToday%20was%20a%20nice%20easy%207%20miler.%20I%20felt%20good,%20I%20moved%20easy,%20and%20my%20pace%20was%20pretty%20darn%20good.%20I%20averaged%2010:21%20but%20when%20I%20was%20actually%20running%20it%20was%20more%20like%209:30.%E2%A0%80%5Cn%F0%9F%92%AA%E2%A0%80%5CnBest%20part%20-%20my%20Garmin%20told%20me%20I%20was%20at%20a%20baseline%20Performance%20Condition.%20That%20means%20I%20should%20feel%20pretty%20ok%20on%20this%20run%20for%20how%20I\\\'m%20performing.%20And%20I%20did!%20That%20means%20this%20is%20my%20new%20normal!%E2%A0%80%5Cn%F0%9F%91%8A%E2%A0%80%5CnJust%20months%20ago%20my%20pace%20would\\\'ve%20been%20so%20much%20higher%20on%20an%20easy%20midweek%20run.%20I\\\'m%20getting%20better%20at%20using%20the%20data%20to%20adjust%20and%20become%20more%20efficient.%20Looks%20like%20I\\\'m%20starting%20to%20get%20it%20right%20-%20Ground%20Contact%20Time%20is%20all%20in%20the%20green!%20Put%20in%20the%20time%20and%20results%20will%20come.%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5Cn3.5%20weeks%20until%20Ghost%20Train%20100.%20Yikes.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runstrong%20#igrunners%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#raceday%20#rhodeisland%20#runnerproblems%22,%22created_time%22:%221537893106%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:218%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22raceday%22,%22runspo%22,%22rhodeisland%22,%22runnerscommunity%22,%22ultramarathon%22,%22run%22,%22halfmarathon%22,%22ultrarunner%22,%22runforfun%22,%22runnerproblems%22,%22runnersofinstagram%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:5%7D,%22type%22:%22carousel%22,%22link%22:%22https://www.instagram.com/p/BoJ-jV1l1KZ/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D,%22carousel_media%22:%5B%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/3834c6615540571614bf7abd5aa10136/5C413F2B/t51.2885-15/e35/s150x150/41633318_165098821074783_1561851249626804343_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/4c88fa9e34dc87744d85eb1a53f94a72/5C22D0DB/t51.2885-15/e35/s320x320/41633318_165098821074783_1561851249626804343_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/1be217c7ba350de7c533beb460b4bff5/5C46078C/t51.2885-15/sh0.08/e35/s640x640/41633318_165098821074783_1561851249626804343_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D,%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/c5be670e67ccabe38aa0511d6c06f635/5C25BC9D/t51.2885-15/e35/s150x150/41726437_332489550835812_6162829359426794866_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/3b9d33012c213465add3ea1cd2058176/5C3F176D/t51.2885-15/e35/s320x320/41726437_332489550835812_6162829359426794866_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/015e31262e85ef177ce8cef96bc00dc9/5C5B5B3A/t51.2885-15/sh0.08/e35/s640x640/41726437_332489550835812_6162829359426794866_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D%5D%7D,%7B%22id%22:%221875474421562848338_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/36e57b292b75a3d750faa217e7efe664/5C2D7626/t51.2885-15/e35/s150x150/41419206_546932549061115_5346713452977732176_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/2e9708022fdbd1aa9c82c0483f72d7b8/5C56D8D6/t51.2885-15/e35/s320x320/41419206_546932549061115_5346713452977732176_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/b7dba316aedb7e8aebb646a40d9b255a/5C2C6381/t51.2885-15/sh0.08/e35/s640x640/41419206_546932549061115_5346713452977732176_n.jpg%22%7D%7D,%22created_time%22:%221537793995%22,%22caption%22:%7B%22id%22:%2217891304052262796%22,%22text%22:%22How\\\'s%20this%20for%20#MondayMotivation%20-%20wall%20to%20wall%20busy%20and%2020%20miles%20still%20happened%20%F0%9F%92%AA%F0%9F%98%8E%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnThis%20weekend%20seriously%20was%20packed.%20Saturday%20was%20the%20annual%20Installation%20of%20officers%20at%20my%20Masonic%20Lodge,%20which%20ended%20up%20being%20an%20all%20day%20affair.%20But%20I%20managed%20to%20get%20my%2020%20mile%20long%20run%20in%20beforehand%20%F0%9F%98%81%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnSunday%20was%20WAY%20busier%20than%20originally%20intended.%20Timed%20the%20@OptionsMag%20#Gay5K%20(fun%20crowd.%20Lol)%20then%20had%20just%20a%20few%20hours%20to%20get%20work%20done%20before%20we%20met%20up%20with%20bro-%20&%20sis-in-law%20for%20dinner%20&%20@IlizaS%20#ElderMillennial%20tour%20at%20@The_Wilbur%20.%20Wow.%E2%A0%80%5Cn%F0%9F%98%8E%E2%A0%80%5CnBut%20the%20run.%20Still.%20Happened.%20Let%20nothing%20Stand%20in%20your%20way.%20Not%20even%20a%20good%20time%20%F0%9F%98%81%20you%20CAN%20have%20it%20all...%20Just%20need%20a%20little%20planning%20%F0%9F%A4%AF%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runstrong%20#igrunners%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#raceday%20#rhodeisland%20#runnerproblems%22,%22created_time%22:%221537793995%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:730%7D,%22tags%22:%5B%22gay5k%22,%22running%22,%22instagood%22,%22raceday%22,%22runspo%22,%22rhodeisland%22,%22runnerscommunity%22,%22ultramarathon%22,%22run%22,%22halfmarathon%22,%22ultrarunner%22,%22runforfun%22,%22runnerproblems%22,%22runnersofinstagram%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22mondaymotivation%22,%22livelifelimitless%22,%22eldermillennial%22,%22runstrong%22,%22instarunners%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:15%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BoHBgy6lbRS/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221873270235262177834_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/508cedc3f7bbb3b56630a31a63da86d1/5C5A1208/t51.2885-15/e35/s150x150/40893805_746707609007669_4050674622522603309_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/0b2fe103585da99cdca47cb0c209afa2/5C2AB7F8/t51.2885-15/e35/s320x320/40893805_746707609007669_4050674622522603309_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/673bed371ae469bab3519ca3cac77d52/5C5A4FAF/t51.2885-15/sh0.08/e35/s640x640/40893805_746707609007669_4050674622522603309_n.jpg%22%7D%7D,%22created_time%22:%221537531235%22,%22caption%22:%7B%22id%22:%2217904233290243827%22,%22text%22:%22Um...%20So%20I%20was%2036%20seconds%20away%20from%20a%2010K%20PR%20yesterday...%20Wut?%E2%A0%80%5Cn%F0%9F%A4%A3%E2%A0%80%5CnI%20didn\\\'t%20have%20time%20for%20my%20full%207%20miles,%20so%20I%20went%20for%206.%20I%20felt%20good,%20so%20I%20decided%20to%20leave%20the%20high%20heart%20rate%20alert%20off%20and%20just%20run%20how%20I%20felt,%20see%20what%20happens.%E2%A0%80%5Cn%F0%9F%8F%83%F0%9F%8F%83%F0%9F%8F%83%F0%9F%A4%AF%E2%A0%80%5CnAnd%20then%20I%20saw%20my%20pace.%208:30%20per%20mile.%20And%20I%20knew%20it%20was%20time%20to%20try.%20That\\\'s%20when%20my%206%20miles%20became%206.2.%20And%20whoa.%20That%20happened.%E2%A0%80%5Cn%F0%9F%98%8E%E2%A0%80%5CnBy%20the%20time%20I%20was%20done%20I%20had%20to%20grab%20my%20@NOWFoodsOfficial%20BCAA\\\'s%20and%20run%20out%20the%20door%20for%20a%20client%20at%20the%20gym%20(shower%20first,%20of%20course),%20and%20on%20my%20drive%20I%20was%20left%20to%20reflect...%E2%A0%80%5Cn%F0%9F%A6%84%E2%A0%80%5CnWhen%20I%20set%20that%20PR%20my%20buddy%20@jpadams87%20was%20pacing%20me.%20I%20felt%20like%20I%20was%20going%20to%20die,%20I%20was%20definitely%20redlining,%20and%20I%20have%20no%20idea%20how%20I%20kept%20up.%E2%A0%80%5Cn%F0%9F%92%AA%E2%A0%80%5CnYesterday...%20I%20felt%20good.%20I%20barely%20touched%20the%20red%20zone.%20It%20was%20my%20first%20true%20tempo%20run%20-%20challenging,%20but%20totally%20doable.%E2%A0%80%5Cn%F0%9F%A4%A3%F0%9F%99%83%E2%A0%80%5CnI%20thought%20that%20old%20PR%20was%2053:30...%20Had%20I%20known,%20I%20probably%20would\\\'ve%20PR\\\'d.%E2%A0%80%5Cn%F0%9F%A4%94%F0%9F%A4%A9%F0%9F%A4%AF%F0%9F%A6%84%E2%A0%80%5CnI\\\'m%20so%20beside%20myself%20with%20how%20this%20is%20going.%20I%20can\\\'t%20believe%20how%20I\\\'m%20improving!%20Real,%20solid%20training%20really%20makes%20a%20difference.%20This%20makes%20me%20so%20excited%20to%20see%20what%20I%20can%20do,%20and%20really%20chase%20some%20PR\\\'s%20again.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnHow%20did%20YOUR%20runs%20go%20this%20week?%20%F0%9F%98%81%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runstrong%20#igrunners%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#raceday%20#rhodeisland%20#runnerproblems%22,%22created_time%22:%221537531235%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:418%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22raceday%22,%22runspo%22,%22rhodeisland%22,%22runnerscommunity%22,%22ultramarathon%22,%22run%22,%22halfmarathon%22,%22ultrarunner%22,%22runforfun%22,%22runnerproblems%22,%22runnersofinstagram%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:6%7D,%22type%22:%22carousel%22,%22link%22:%22https://www.instagram.com/p/Bn_MVqdHVIq/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D,%22carousel_media%22:%5B%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/508cedc3f7bbb3b56630a31a63da86d1/5C5A1208/t51.2885-15/e35/s150x150/40893805_746707609007669_4050674622522603309_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/0b2fe103585da99cdca47cb0c209afa2/5C2AB7F8/t51.2885-15/e35/s320x320/40893805_746707609007669_4050674622522603309_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/673bed371ae469bab3519ca3cac77d52/5C5A4FAF/t51.2885-15/sh0.08/e35/s640x640/40893805_746707609007669_4050674622522603309_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D,%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/c3654051e3412b36a2344aad143e95d7/5C56E432/t51.2885-15/e35/s150x150/41727672_159384848305370_4490294879738811702_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/167ec6fc9cf27244384e46078fd5fded/5C2C51C2/t51.2885-15/e35/s320x320/41727672_159384848305370_4490294879738811702_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/5f7fe5523ede9fd1348fed468f2a0479/5C481595/t51.2885-15/sh0.08/e35/s640x640/41727672_159384848305370_4490294879738811702_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D%5D%7D,%7B%22id%22:%221872158953284414672_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/342c2dc7ab6cc8abffd62f420f57f41a/5C3D8C1E/t51.2885-15/e35/s150x150/41222054_461138137724175_3942309802881581979_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/6a7a0904b623ef451919d6e9b82b2e11/5C2D95EE/t51.2885-15/e35/s320x320/41222054_461138137724175_3942309802881581979_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/43c754e8e24c4ca40396288fa629e50c/5C5C6FB9/t51.2885-15/sh0.08/e35/s640x640/41222054_461138137724175_3942309802881581979_n.jpg%22%7D%7D,%22created_time%22:%221537398760%22,%22caption%22:%7B%22id%22:%2217882145313269621%22,%22text%22:%22I%20felt%20good%20today.%20So%20I%20went%20with%20it.%20And%20boy%20was%20I%20surprised.%E2%A0%80%5Cn%F0%9F%A6%84%E2%A0%80%5CnI%20felt%20so%20good%20after%201.5%20miles%20that%20I%20decided%20to%20see%20what%20I%20could%20do%20-%20so%20I%20turned%20it%20up%20for%20.1%20ish%20miles.%20I%20hit%207:15%20min/mile.%20Whoa.%E2%A0%80%5Cn%F0%9F%A4%A9%E2%A0%80%5CnAfter%20I%20turned%20around%20at%202.5%20miles...%20I%20decided%20to%20see%20what%20I%20could%20do,%20and%20how%20long%20I%20could%20hold%20on%20to%20it.%20I%20turned%20off%20the%20%5C%22high%20heart%20rate%5C%22%20alert...%20And%20went.%E2%A0%80%5Cn%F0%9F%8F%83%F0%9F%92%AA%F0%9F%92%AA%F0%9F%91%8A%E2%A0%80%5CnI%20was%20thrilled%20with%20the%20results.%20I%20was%20able%20to%20maintain%20an%208%20minute%20pace%20for%20a%20while,%20faster%20for%20a%20bit,%20even.%20%20But%20that\\\'s%20not%20all...%E2%A0%80%5Cn%F0%9F%A6%84%E2%A0%80%5CnI%20hit%20and%20maintained%20a%20Performance%20Condition%20of%20+6%20and%20my%20VO2Max%20went%20up%20again.%20Hard%20work%20and%20consistent%20training%20pays%20off.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runstrong%20#igrunners%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#raceday%20#rhodeisland%20#runnerproblems%22,%22created_time%22:%221537398760%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:393%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22raceday%22,%22runspo%22,%22rhodeisland%22,%22runnerscommunity%22,%22ultramarathon%22,%22run%22,%22halfmarathon%22,%22ultrarunner%22,%22runforfun%22,%22runnerproblems%22,%22runnersofinstagram%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:3%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bn7PqYdlazQ/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221871380761270484878_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/ab14c88276881c85304d0e358e6f8ff1/5C57F75B/t51.2885-15/e35/s150x150/40705533_2008487809214914_3996918048712974850_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/3d9b0b69fbeea8fe16e5b3a2edf3a5cc/5C3F5523/t51.2885-15/e35/s320x320/40705533_2008487809214914_3996918048712974850_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/f93eb40cb805b76acab829f1ed34e5d6/5C5CF5DE/t51.2885-15/sh0.08/e35/s640x640/40705533_2008487809214914_3996918048712974850_n.jpg%22%7D%7D,%22created_time%22:%221537305992%22,%22caption%22:%7B%22id%22:%2217965634227112317%22,%22text%22:%22Yeah,%20it%20rained.%20So%20what?%20Not%20like%20I\\\'m%20gonna%20NOT%20run%20cuz%20of%20rain.%20%F0%9F%98%8F%E2%A0%80%5Cn%F0%9F%A4%94%F0%9F%8F%83%E2%A0%80%5CnWeird%20run%20today.%20Felt%20ok,%20but%20it%20was%20tougher%20than%20it%20should\\\'ve%20been.%20Fought%20a%20headwind%20the%20whole%20first%20half,%20second%20half%20didn\\\'t%20get%20easier.%20And%20it%20rained.%20Which%20didn\\\'t%20cool%20me%20down,%20just...%20Made%20me%20wetter%20than%20the%20sweat%20already%20had.%E2%A0%80%5Cn%F0%9F%99%83%E2%A0%80%5CnIt%20was%20also%20the%20first%20run%20in%20a%20while%20that%20I%20dipped%20into%20a%20negative%20Performance%20Condition.%20Which%20makes%20sense.%20They%20can\\\'t%20all%20be%20amazing.%E2%A0%80%5Cn%F0%9F%A4%A9%E2%A0%80%5CnWhat%20WAS%20amazing%20was%20these%20flippin\\\'%20socks!%20These%20are%20new,%20but%20I%20wore%20the%20TrailBlazer%20toe%20socks%20for%20my%2021%20miler%20Sunday,%20and%20again,%20my%20feet%20were%20perfect.%20@Tabio.USA%20is%20amazing,%20I\\\'m%20a%20total%20convert,%20and%20idk%20if%20I%20can%20ever%20go%20back.%20Super%20proud%20to%20now%20be%20a%20#ClubTabio%20ambassador!%E2%A0%80%5Cn%F0%9F%A6%84%E2%A0%80%5CnSo,%20did%20YOU%20run%20today?%20Was%20it%20soggy?%20%F0%9F%98%89%F0%9F%98%9C%F0%9F%A4%A3%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runstrong%20#igrunners%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#raceday%20#rhodeisland%20#runnerproblems%22,%22created_time%22:%221537305992%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:530%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22raceday%22,%22runspo%22,%22rhodeisland%22,%22runnerscommunity%22,%22ultramarathon%22,%22run%22,%22halfmarathon%22,%22ultrarunner%22,%22runforfun%22,%22runnerproblems%22,%22runnersofinstagram%22,%22clubtabio%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:5%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bn4euMrBv-O/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221870378336817375572_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/9d4bd0cd280017d2d91863c9910169e9/5C46FFED/t51.2885-15/e35/s150x150/41167779_348577625685534_8914423880103957247_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/63c13668c28c085196f83c864b014686/5C467F1D/t51.2885-15/e35/s320x320/41167779_348577625685534_8914423880103957247_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/3cc922737a424a882f805a5bcbabe6ba/5C47954A/t51.2885-15/sh0.08/e35/s640x640/41167779_348577625685534_8914423880103957247_n.jpg%22%7D%7D,%22created_time%22:%221537186494%22,%22caption%22:%7B%22id%22:%2217921034952203184%22,%22text%22:%22Wow%20yesterday%20was%20a%20busy%20day!%20First%20timing%20Downtown%205K%20in%20PVD,%20then%2021%20miles%20of%20my%20own!%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnFirst%20up%20-%20@FitWifeMegan%20and%20I%20got%20up%20bright%20and%20early,%20and%20got%20situated%20near%20@ProvidencePlaceMall%20and%20the%20State%20House.%20Once%20my%20team%20assembled%20-%20we%20got%20set%20up%20to%20time%20the%20@RunRhody%20#Downtown5K!%E2%A0%80%5Cn%F0%9F%A4%96%E2%A0%80%5CnOne%20of%20the%20biggest%20events%20I\\\'ve%20been%20Lead%20Timer%20for,%20and%20arguably%20the%20most%20complicated.%208%20different%20events,%20over%20a%20dozen%20different%20results%20reports%20to%20generate%20(mostly%20for%20@USATF)...%20And%20it%20all%20came%20at%20me%20FAST!%20Had%20to%20be%20a%20bit%20of%20a%20machine%20to%20make%20it%20all%20happen.%20We%20were%20on%20site%20for%20over%206%20hours,%20but%20man,%20time%20FLEW%20by!%20Would\\\'ve%20been%20much%20harder%20without%20such%20a%20stellar%20crew%20%F0%9F%98%81.%E2%A0%80%5Cn%F0%9F%8F%83%F0%9F%8F%83%F0%9F%8F%83%E2%A0%80%5CnAnd%20then,%20it%20was%20time%20for%20my%20own%20run.%2021%20miles!%20Starting%20at%203:45%20pm%20was%20not%20my%20ideal...%20But%20I%20couldn\\\'t%20NOT%20do%20it.%20Training%20has%20been%20going%20so%20well,%20and%20I\\\'m%20feeling%20so%20good%20about%20#GhostTrain100,%20I%20couldn\\\'t%20falter%20or%20give%20in%20now.%20Not%20this%20close,%20just%20over%20a%20month%20out.%E2%A0%80%5Cn%F0%9F%92%AA%F0%9F%A6%84%E2%A0%80%5CnSo%20I%20did%20it.%20It%20got%20dark%20sooner%20than%20I%20expected,%20so%20my%20phone%20became%20a%20makeshift%20headlamp%20for%20the%20last%203.5%20miles.%20But%20I%20did%20it,%20and%20I%20felt%20pretty%20good%20the%20whole%20way!%E2%A0%80%5Cn%F0%9F%A4%96%E2%A0%80%5CnHad%20a%20new%20toy%20this%20run%20-%20Running%20Dynamics%20pod.%20Lots%20of%20interesting%20info...%20Gotta%20figure%20out%20how%20to%20use%20it.%20More%20on%20that%20soon.%E2%A0%80%5Cn%F0%9F%91%8A%E2%A0%80%5CnWere%20YOU%20at%20Downtown%205K?%20What%20DID%20you%20run?%20Let\\\'s%20share%20and%20celebrate%20this%20weekend\\\'s%20achievements!%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runstrong%20#igrunners%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#racetimer%20@racewirelive%20#racewire%20#raceday%20#rhodeisland%20#runnerproblems%20#sundayfunday%20#sundayrunday%22,%22created_time%22:%221537186494%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:486%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22raceday%22,%22downtown5k%22,%22runspo%22,%22rhodeisland%22,%22runnerscommunity%22,%22ultramarathon%22,%22sundayfunday%22,%22run%22,%22halfmarathon%22,%22racewire%22,%22ghosttrain100%22,%22ultrarunner%22,%22runforfun%22,%22runnerproblems%22,%22runnersofinstagram%22,%22racetimer%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22livelifelimitless%22,%22sundayrunday%22,%22runstrong%22,%22instarunners%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:7%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bn06zAJlelU/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221868484869522662338_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/d3afa793e4470d6872c91c62c8315c61/5C3BD29F/t51.2885-15/e35/s150x150/40279125_2176515729336055_3371940606969191511_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/26b318f86584f0b1ce031f1e065defbd/5C600CE7/t51.2885-15/e35/s320x320/40279125_2176515729336055_3371940606969191511_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/578d04675da11c5595f85c3dad912ac6/5C42401A/t51.2885-15/sh0.08/e35/s640x640/40279125_2176515729336055_3371940606969191511_n.jpg%22%7D%7D,%22created_time%22:%221536960775%22,%22caption%22:%7B%22id%22:%2217950920262180634%22,%22text%22:%22That\\\'s%20my%20%5C%22confused%20face%5C%22...%20Thinking%20my%20#Garmin%20must%20be%20confused.%E2%A0%80%5Cn%F0%9F%A4%94%E2%A0%80%5CnYou%20see,%20today\\\'s%207%20miler%20and%20yesterday\\\'s%205%20did%20not%20feel%20so%20amazing.%20I%20had%20a%20hard%20time%20keeping%20my%20heart%20rate%20down,%20which%20meant%20more%20brief%20walk%20breaks%20to%20bring%20it%20down.%E2%A0%80%5Cn%F0%9F%98%95%E2%A0%80%5CnPlus...%20Idk...%20Overall%20it%20just%20didn\\\'t%20feel%20as%20amazing%20as%20the%20last%20several%20have%20been.%E2%A0%80%5Cn%F0%9F%98%AE%E2%A0%80%5CnApparently%20my%20watch%20thought%20differently.%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnNot%20only%20did%20I%20still%20rock%20a%20positive%20Performance%20Condition...%20My%20VO2Max%20estimate%20went%20up%20ANOTHER%20point!%E2%A0%80%5Cn%F0%9F%92%AA%E2%A0%80%5CnMy%20watch%20seriously%20thinks%20I\\\'m%20seriously%20improving%20my%20fitness%20level.%20And%20y\\\'know%20-%20overall,%20I\\\'d%20have%20to%20agree.%20This.%20Is.%20Fantastic!%E2%A0%80%5Cn%F0%9F%A6%84%F0%9F%A4%A9%F0%9F%A4%AF%F0%9F%91%8A%E2%A0%80%5CnHow%20have%20YOUR%20runs%20been%20this%20week?%20%F0%9F%98%81%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221536960775%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:395%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22garmin%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:4%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnuMRbUFyPC/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221867827519971281077_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/058175fe65f2dc1a7b8db5e9e6101b58/5C3F9824/t51.2885-15/e35/s150x150/40264988_2217779971801331_5368233758339848981_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/eb14cb59da18aab124e555f54165b3c6/5C60A85C/t51.2885-15/e35/s320x320/40264988_2217779971801331_5368233758339848981_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/fa25b371dda557de6fd29b10d2cd636f/5C2A32A1/t51.2885-15/sh0.08/e35/s640x640/40264988_2217779971801331_5368233758339848981_n.jpg%22%7D%7D,%22created_time%22:%221536882413%22,%22caption%22:%7B%22id%22:%2217906299918226365%22,%22text%22:%22Life%20is%20funny%20sometimes.%20Every%20once%20in%20a%20while,%20our%20lives%20are%20affected%20in%20the%20most%20profound%20way.%20Often,%20the%20catalyst%20is%20something%20we%20never%20would\\\'ve%20expected.%5Cn%5CnKristen%20Winger%20(@kris199)%20joins%20me%20in%20ep%2099%20to%20share%20how%20running%20changed%20her%20life.%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/09/a-lifechanging-journey-from-couch-to-motherhood-and-ultramarathons-podcast-99.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221536882413%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:309%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22fitfluential%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22jogging%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bnr2zu1lki1/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221867085885662833163_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/7b71f969be2d25b86a1bd6f88a96e566/5C46E74A/t51.2885-15/e35/s150x150/40937052_2109072499343722_7769405889372864387_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/a2275e46bd6c9f32a3a82cbb8a47ffc6/5C41DE32/t51.2885-15/e35/s320x320/40937052_2109072499343722_7769405889372864387_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/6f24890f0dda5e89e39048a77542bcbb/5C25A9CF/t51.2885-15/sh0.08/e35/s640x640/40937052_2109072499343722_7769405889372864387_n.jpg%22%7D%7D,%22created_time%22:%221536794003%22,%22caption%22:%7B%22id%22:%2217948754847158670%22,%22text%22:%22I%20don\\\'t%20know%20what%20happened.%20It\\\'s%20like%20a%20switch%20flipped%20last%20weekend.%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnAll%20of%20a%20sudden,%20during%20last%20Sunday\\\'s%20run,%20I%20magically%20figured%20out%20how%20to%20go%20faster,%20more%20efficiently.%20Now,%20after%20my%20first%20%5C%22regular%5C%22%20(read:%20shorter)%20run%20since%20then...%20I%20can%20tell%20you%20-%20this%20was%20not%20an%20anomaly.%E2%A0%80%5Cn%F0%9F%A4%A9%E2%A0%80%5CnI\\\'m%20thrilled.%20For%20my%20entire%20run%20today%20I%20was%20at%20either%20a%20+3%20or%20+4%20Performance%20Condition.%20My%20heart%20rate%20was%20low.%20I%20was%20able%20to%20DO%20IT!%E2%A0%80%5Cn%F0%9F%A6%84%E2%A0%80%5CnAnd%20afterwards,%20my%20#Garmin%20told%20me%20my%20training%20status%20is%20%5C%22productive%5C%22%20-%20fitness%20up,%20load%20maintaining.%20It%20even%20told%20me%20my%20VO2Max%20went%20up%20again%20-%20to%2045!%E2%A0%80%5Cn%F0%9F%98%8E%F0%9F%98%81%F0%9F%98%81%F0%9F%A4%AF%F0%9F%8F%83%E2%A0%80%5CnI\\\'m%20beside%20myself.%20This%20has%20totally%20changed%20my%20running.%20I%20can%20go%20farther,%20I%20can%20go%20faster...%20And%20man%20are%20my%20calves%20and%20hamstrings%20sore!%20I%20can\\\'t%20wait%20to%20see%20what%20I%20can%20do%20once%20they%20get%20used%20to%20this%20new%20running%20form.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnSo,%20on%20to%20a%20recovery%20shake%20with%20@NOWFoodsOfficial%20toffee%20caramel%20fudge%20protein%20%E2%9D%A4%EF%B8%8F%E2%9D%A4%EF%B8%8F%E2%9D%A4%EF%B8%8F.%20And%20yes,%20I%20rocked%20my%20NOW%20singlet.%20Maybe%20that\\\'s%20why%20I\\\'m%20faster%20%F0%9F%98%89%F0%9F%A4%94%F0%9F%98%9C%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnSky\\\'s%20the%20limit,%20#FitFriends.%20How%20did%20YOUR%20workout%20go%20today?%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#NOWGetFit%22,%22created_time%22:%221536794003%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:389%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22fitfriends%22,%22ultrarunner%22,%22nowgetfit%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22runner%22,%22icaniwill%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22garmin%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:4%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnpOLiEFCoL/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221865983784522287793_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/a61f3a01f952f697040ed08e6df97d5e/5C403A31/t51.2885-15/e35/s150x150/40831389_346620092546889_5652559059248141065_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/b7cbc6efd5fd87af9f8b73386fd27ed2/5C2D99C1/t51.2885-15/e35/s320x320/40831389_346620092546889_5652559059248141065_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/583748b859eb33f2a34cf45531063a5c/5C3EDD96/t51.2885-15/sh0.08/e35/s640x640/40831389_346620092546889_5652559059248141065_n.jpg%22%7D%7D,%22created_time%22:%221536662622%22,%22caption%22:%7B%22id%22:%2217964175465108444%22,%22text%22:%22Ends%20today!%20Bonus%20entry%20details%20below!%E2%A0%80%5Cn%F0%9F%98%8E%E2%A0%80%5CnI%20like%20my%20truck.%20It\\\'s%20nice,%20clean,%20relatively%20new...%20I\\\'d%20prefer%20not%20to%20get%20it%20gross.%20If%20you\\\'re%20the%20same,%20I\\\'ve%20got%20something%20to%20give%20you.%20FREE!%20%F0%9F%98%81%20Want%20it?%20LAST%20OPPORTUNITY%20IS%20NOW!%E2%A0%80%5Cn%F0%9F%8E%81%E2%A0%80%5CnI\\\'m%20giving%20away%20an%20Orange%20Mud%20Transition%20and%20Seat%20Wrap%20towel!%20And%20the%20giveaway%20ends%20today!%E2%A0%80%5Cn%F0%9F%8E%81%E2%A0%80%5CnEnter%20by%20going%20to%20the%20link%20in%20my%20bio%20and%20hitting%20the%20rafflecopter%20widget.%20Lots%20of%20ways%20to%20get%20entries.%20And%20here\\\'s%20a%20bonus!%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnIf%20you%20do%20the%20Instagram%20option,%20you%20can%20tag%20up%20to%205%20different%20friends%20(in%20separate%20comments),%20and%20I\\\'ll%20add%20an%20extra%20entry%20for%20each%20one!%20PS%20-%20don\\\'t%20just%20comment%20the%20person%20that%20tagged%20YOU.%20Lol.%E2%A0%80%5Cn%F0%9F%91%8D%E2%A0%80%5CnYou%20MUST%20hit%20the%20rafflecopter%20widget%20first%20so%20I%20know%20who%20you%20are,%20otherwise%20I%20can\\\'t%20give%20you%20the%20prize%20later!%E2%A0%80%5Cn%F0%9F%A4%94%E2%A0%80%5CnGiveaway%20ends%20around%20lunchtime.%20Let\\\'s%20gooooooooo%20%F0%9F%A6%84%F0%9F%8F%83%F0%9F%8E%81%F0%9F%91%8D%F0%9F%98%8E%F0%9F%A4%A9%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221536662622%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:141%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:6%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnlTl2ZFwqx/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221865576328608610251_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/f90ce0433b17e2b30dffff89f65a013e/5C2ADE5A/t51.2885-15/e35/s150x150/41508109_371174453420810_3102035544866797203_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/f4903fea24e575abeda1d3a11c16bfab/5C5757AA/t51.2885-15/e35/s320x320/41508109_371174453420810_3102035544866797203_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/6ce6a2d6ac17b656968c8cb5934937d9/5C2501FD/t51.2885-15/sh0.08/e35/s640x640/41508109_371174453420810_3102035544866797203_n.jpg%22%7D%7D,%22created_time%22:%221536614050%22,%22caption%22:%7B%22id%22:%2217979002749034154%22,%22text%22:%22Boy,%20that%20view%20never%20gets%20old.%20Neither%20does%20the%20way%20these%20runs%20are%20going!%E2%A0%80%5Cn%F0%9F%A4%A9%E2%A0%80%5CnToday%20closed%20out%20another%20STELLAR%20week%20of%20running,%20and%20all%20I%20can%20say%20is...%20wow.%20I%20seriously%20don\\\'t%20know%20what%20to%20make%20of%20the%20last%20two%20days.%20I%20felt%20stronger%20than%20ever%20one%20these%20runs,%20managed%20to%20keep%20my%20heart%20rate%20lower,%20and%20run%20faster!%20I\\\'m%20loving%20it,%20and%20might%20have%20a%20theory...%E2%A0%80%5Cn%F0%9F%A4%94%E2%A0%80%5CnI%20think%20in%20my%20efforts%20to%20keep%20heart%20rate%20down%20and%20pace%20up...%20I%20may%20have%20accidentally%20started%20doing%20the%20#posefallpush%20method%20of%20running.%20You%20essentially%20use%20gravity%20and%20better%20motion%20to%20improve%20running%20efficiency.%20Either%20way...%20I\\\'m%20on%20cloud%209%20right%20now%20:D%E2%A0%80%5Cn%F0%9F%98%8E%E2%A0%80%5CnI%20even%20got%20a%20nice%20little%20attaboy%20from%20my%20#garmin%20-%20my%20VO2Max%20improved!%20It%20went%20from%2043%20/%20Fair%20to%2044%20/%20Good!%20And%20Training%20Status%20still%20reads%20%5C%22productive%5C%22,%20with%20fitness%20level%20increasing!!!%20To%20think...%20I%20wasted%20all%20that%20time%20spinning%20my%20wheels%20wasting%20effort.%20*sigh*%20well,%20now%20I%20know%20what\\\'s%20up!%E2%A0%80%5Cn%F0%9F%98%81%E2%A0%80%5CnHow%20did%20YOUR%20week%20of%20running%20go%20last%20week?!%20Hope%20it%20was%20THIS%20good!%20Share%20some%20pics%20and%20a%20story!%20%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221536614050%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:377%7D,%22tags%22:%5B%22posefallpush%22,%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22runner%22,%22icaniwill%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22garmin%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:4%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bnj28lgF_fL/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221864878946723034312_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/7d2b799b4ea9ed28dd7504a4fc9a4641/5C29FBEE/t51.2885-15/e35/s150x150/40211066_233139794022374_7402597155029148508_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/16bc9d84409ac5f4d79a57f84da253e0/5C59B31E/t51.2885-15/e35/s320x320/40211066_233139794022374_7402597155029148508_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/252651b29f6a598b23b350a5686aba2a/5C434449/t51.2885-15/sh0.08/e35/s640x640/40211066_233139794022374_7402597155029148508_n.jpg%22%7D%7D,%22created_time%22:%221536530916%22,%22caption%22:%7B%22id%22:%2217978638447026683%22,%22text%22:%22WOW.%20I%20feel%20flippin\\\'%20GOOD!!!%E2%A0%80%5Cn%F0%9F%A4%A9%E2%A0%80%5CnSo,%20since%20it\\\'s%20a%20step%20back%20week,%20today\\\'s%20long%20run%20was%2014%20miles.%20I%20do%20NOT%20feel%20like%20I%20just%20ran%2014%20miles.%20I%20was%20surprised%20at%20how%20fast%20I%20was%20going,%20but%20I%20felt%20good%20and%20my%20heart%20rate%20was%20mostly%20around%20145,%20so%20I%20just%20kept%20trucking%20along.%E2%A0%80%5Cn%F0%9F%98%81%F0%9F%8F%83%E2%A0%80%5CnI%20managed%20to%20run%2010:00%20or%2010:15%20miles%20for%20almost%20the%20entire%20run.%20Sometimes%20I%20was%20even%20faster!%20And%20even%20taking%20walk%20breaks%20to%20bring%20my%20heart%20rate%20down,%20I%20still%20managed%20a%2010:58%20avg%20mile!%20And%20I%20felt%20great%20all%20the%20way%20to%20the%20very%20end!!%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnSo%20I%20guess%20this%20is%20what%20really%20%5C%22training%5C%22%20does,%20huh?%20Lol.%20Check%20out%20episode%2098%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20to%20get%20insight%20on%20THAT.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnHow\\\'d%20YOUR%20run%20today%20go?%20%F0%9F%98%81%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221536530916%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:322%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnhYYWAh_TI/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221864128411305720890_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/d0cc7efa94ca65fa040d4f8d1d4da205/5C5DB83D/t51.2885-15/e35/s150x150/40012068_1179192288885116_2765367511906102341_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/d71723c92ba83312c32e37c7db9809fa/5C264845/t51.2885-15/e35/s320x320/40012068_1179192288885116_2765367511906102341_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/7a9bd5dbeac0e3239f394b9b14bfea53/5C4211B8/t51.2885-15/sh0.08/e35/s640x640/40012068_1179192288885116_2765367511906102341_n.jpg%22%7D%7D,%22created_time%22:%221536441445%22,%22caption%22:%7B%22id%22:%2217905647061228353%22,%22text%22:%22Honestly,%20I%20hate%20cheesy%20posts...%20but%20I%20wanna%20make%20sure%20you%20don\\\'t%20miss%20out%20on%20this!%E2%A0%80%5Cn%F0%9F%8E%81%E2%A0%80%5CnOrange%20Mug%20gave%20me%20a%20goodie%20to%20give%20away%20-%20one%20of%20their%20MOST%20POPULAR%20items!%20The%20Transition%20&%20Seat%20Wrap%20towel!%20And%20YOU%20can%20win%20it!%20Yes%20-%20that\\\'s%20right%20-%20FREEBIE%20TIME!!!%E2%A0%80%5Cn%F0%9F%A6%84%E2%A0%80%5CnEver%20work%20out%20or%20go%20for%20a%20run...%20and%20then%20have%20to%20sit%20your%20stinky,%20sweaty%20self%20in%20your%20nice%20clean%20car?%20Or%20do%20an%20mud%20run%20/%20OCR%20and...%20well...%20yikes!%20You%20don\\\'t%20wanna%20get%20THAT%20on%20your%20seats.%20THIS%20thing%20is%20WAY%20better%20than%20that%20beach%20towel%20that\\\'s%20gonna%20fall%20right%20off.%20Protect%20your%20car!%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5CnYou%20can%20use%20it%20to%20change%20into%20dry%20/%20clean%20clothes,%20too%20-%20or%20get%20a%20little%20privacy%20at%20the%20beach,%20maybe.%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnOr...%20it%20can%20just%20be%20a%20towel.%20It%20does%20that%20too.%20haha.%E2%A0%80%5Cn%F0%9F%A6%84%E2%A0%80%5CnSO%20-%20what%20are%20you%20waiting%20for?!%20Follow%20the%20instructions%20in%20the%20pic%20and%20enter%20to%20win%20this%20thing!%20A%20winner%20will%20be%20chosen%20around%20noon%20on%20Towel%20Tuesday%20(hah)%20in%20LESS%20THAN%203%20DAYS!!!%20So%20get%20movin\\\'!%20:)%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runstrong%20#findyourstrong%20#igrunners%20#ultrarunner%20#instagood%20#marathontraining%20#marathon%20#giveaway%20#freestuff%20#workoutgear%20#towel%20#workout%20#fitness%20#fitfam%22,%22created_time%22:%221536441445%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:195%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22fitness%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22freestuff%22,%22instarunners%22,%22ultrarunner%22,%22runforfun%22,%22towel%22,%22runnersofinstagram%22,%22workoutgear%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22fitfam%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22giveaway%22,%22runstrong%22,%22workout%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:7%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bnetunblzw6/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221863541313569803984_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/9f8aa11b94212b39a192ac26d47f950a/5C62C5C6/t51.2885-15/e35/s150x150/40661541_1915559575411786_5129574326942487109_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/13dee9b9a96a46d3d77316f6425ae1da/5C2E33BE/t51.2885-15/e35/s320x320/40661541_1915559575411786_5129574326942487109_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/4dfc5226aef6b16cdbf8828841786aa1/5C441743/t51.2885-15/sh0.08/e35/s640x640/40661541_1915559575411786_5129574326942487109_n.jpg%22%7D%7D,%22created_time%22:%221536371457%22,%22caption%22:%7B%22id%22:%2217855931934286161%22,%22text%22:%22Reaching%20a%20goal%20isn\\\'t%20as%20easy%20as%20%5C%22go%20work%20out%5C%22.%20Unfortunately,%20most%20people%20seem%20to%20think%20it%20is.%20What\\\'s%20so%20bad%20about%20%5C%22working%20out%5C%22,%20though?%20Why%20do%20I%20need%20to%20%5C%22train%5C%22?%E2%A0%80%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/09/training-or-working-out.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221536371457%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:303%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22fitfluential%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22jogging%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:1%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BncoPODl87Q/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221863172504643964712_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/e5bafc203983a40ddab41721560459c3/5C22FF87/t51.2885-15/e35/s150x150/40481452_487643991734624_5686863201535008422_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/f7b87a7322811a08d9c9ecbb8be9e768/5C414F77/t51.2885-15/e35/s320x320/40481452_487643991734624_5686863201535008422_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/af462e8ae9706956a33fa864fd3f126c/5C222820/t51.2885-15/sh0.08/e35/s640x640/40481452_487643991734624_5686863201535008422_n.jpg%22%7D%7D,%22created_time%22:%221536327492%22,%22caption%22:%7B%22id%22:%2217947709635158192%22,%22text%22:%22omg%20people.%20YOU%20GUYS!%20Something%20run/life-changing%20just%20happened.%E2%A0%80%5Cn%F0%9F%98%80%E2%A0%80%5CnI%20just%20tried%20TOE%20SOCKS%20for%20the%20first%20time.%20Have%20you%20ever%20TRIED%20these%20things?!%E2%A0%80%5Cn%F0%9F%A4%A9%E2%A0%80%5CnLOOK%20AT%20THEM!%20ohmyGOD!%20They%20were%20incredible!%20*ahem*%20-gathers%20himself%20together-%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnOK%20-%20so,%20first%20and%20foremost,%20today\\\'s%207%20miler%20went%20well.%20Though%20I%20have%20to%20say,%20I%20was%20confused%20to%20see%20my%20heart%20rate%20spiking%20up%20so%20high%20when%20I%20FELT%20really%20good.%20That\\\'s%20a%20mystery%20I\\\'ll%20have%20to%20figure%20out,%20and%20fast.%20I%20got%20started%20literally%201:15%20later%20than%20I%20wanted%20to,%20but%20it%20was%20cool,%20cloudy,%20and%20breezy,%20so%20it%20was%20ok.%20But%20today\\\'s%20run%20was%20amazing%20for%20a%20different%20reason%20-%20those%20flippin\\\'%20socks!%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnToday...%20after%20much%20delay...%20I%20tried%20the%20%5C%22Trailblazer%5C%22%20sock%20from%20@Tabio.USA%20.%20It\\\'s%20their%20only%20run%20sock%20specifically%20built%20for%20trail%20running%20(extra%20layering,%20reinforcement,%20etc),%20and%20it\\\'s%20a%20TOE%20SOCK.%20I\\\'ve%20NEVER%20WORN%20toe%20socks%20before!%20You%20guys...%20seriously...%20these%20were%20quite%20possibly%20the%20most%20comfortable%20socks%20I%20have%20EVER%20worn%20on%20a%20run.%20Seriously.%20%E2%A0%80%5Cn%F0%9F%A6%84%F0%9F%A4%AF%F0%9F%98%80%F0%9F%A4%A9%E2%A0%80%5CnSERIOUSLY.%20Not%20a%20hint%20of%20a%20blister.%20No%20chafe%20or%20rubbing%20of%20toes.%20Not%20even%20so%20much%20as%20a%20HOTSPOT%20anywhere%20on%20my%20foot.%20I%20barely%20even%20felt%20them%20on%20my%20run.%20#TabioUSA%20has%20ruined%20for%20other%20socks.%20I%20need%20these%20in%20my%20life.%20I\\\'m%20hooked.%20I\\\'m%20sold.%20#ClubTabio%20for%20life%20%3C3%20#ShutUpAndTakeMyMoney.%E2%A0%80%5Cn%F0%9F%8F%83%F0%9F%91%8D%F0%9F%91%8D%E2%A0%80%5CnYou,%20too,%20can%20get%20these%20amazing%20socks.%20Soon%20I\\\'ll%20have%20my%20own%2020%25%20off%20discount%20code%20for%20you,%20but%20for%20now%20-%20you%20can%20check%20them%20out%20at%20www.TabioUSA.com.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221536327492%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:825%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22shutupandtakemymoney%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22clubtabio%22,%22runner%22,%22icaniwill%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22tabiousa%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:20%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnbUYV-lA8o/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221862409260056817923_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/4054dda962ef049c89d0bb4aa776ba3e/5C260179/t51.2885-15/e35/s150x150/37508134_1391518077646515_4372771827596416443_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/4496e963e543a10de82d91cf9c49870b/5C2DEA01/t51.2885-15/e35/s320x320/37508134_1391518077646515_4372771827596416443_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/55002cf0c1012f923de7b6b7f426e221/5C291FFC/t51.2885-15/sh0.08/e35/s640x640/37508134_1391518077646515_4372771827596416443_n.jpg%22%7D%7D,%22created_time%22:%221536236506%22,%22caption%22:%7B%22id%22:%2217855248390285022%22,%22text%22:%22You%20see%20this%20towel?%20This%20towel%20sucks.%F0%9F%98%A0%20%F0%9F%92%A9%F0%9F%91%8E%20I\\\'ll%20give%20you%20a%20better%20one.%20Free.%20(maybe)%F0%9F%8F%83%F0%9F%91%8E%F0%9F%8E%81%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnI%20just%20got%20back%20from%20a%20run%20(which%20went%20great,%20btw),%20and%20I%20had%20to%20move%20my%20truck%20so%20@FitWifeMegan%20could%20get%20out%20and%20go%20to%20work.%20I%20have%20a%20nice%20truck.%20With%20nice%20seats.%20And%20I\\\'m%20currently%20gross%20and%20sweaty.%E2%A0%80%5Cn%F0%9F%90%96%E2%A0%80%5CnWoof.%E2%A0%80%5Cn%F0%9F%90%96%E2%A0%80%5CnSo%20I%20grab%20this%20beach%20towel%20to%20protect%20the%20seat.%E2%A0%80%5Cn%F0%9F%A4%AC%E2%A0%80%5CnIt%20did%20not%20do%20a%20good%20job%20-%20there%20was%20sweat%20residue%20on%20the%20seat.%20%F0%9F%A4%AC%F0%9F%A4%AC%F0%9F%98%A1%20Know%20why?%20It\\\'s%20a%20cheap%20%F0%9F%A4%AC%20beach%20towel.%20Basically%20the%20only%20thing%20it\\\'s%20good%20at%20is%20separating%20you%20from%20the%20sand%20on%20the%20beach,%20and%20it\\\'s%20barely%20good%20at%20THAT.%20Which%20is%20fine%20since%20I%20got%20it%20for%20free.%20You%20can\\\'t%20hardly%20get%20ANYTHING%20good%20for%20free.%E2%A0%80%5Cn%F0%9F%8E%81%E2%A0%80%5CnExcept...%20Today%20you%20can.%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnI\\\'m%20GIVING%20AWAY%20a%20WAY%20better%20item.%20A%20%5C%22Transition%20&%20Seat%20Wrap%5C%22%20from%20@OrangeMud%20-%20the%20most%20popular%20item%20on%20their%20site!%20If%20you%20don\\\'t%20know%20what%20it%20is,%20you%20need%20to%20check%20out%20OrangeMud.com%20like%20YESTERDAY.%20%E2%A0%80%5Cn%F0%9F%8E%89%E2%A0%80%5CnTo%20enter%20the%20giveaway,%20check%20out%20the%20blog%20for%20Episode%2097%20via%20the%20link%20in%20my%20bio%20-%20the%20giveaway%20widget%20is%20at%20the%20bottom%20of%20the%20post.%E2%A0%80%5Cn%F0%9F%A6%84%E2%A0%80%5CnYou,%20too,%20can%20have%20non-stanky%20seats.%20And%20change%20in%20semi-public%20places.%20And%20get%20dry%20(I%20mean,%20it%20IS%20a%20towel)!%20Free!%20Tag%20a%20friend%20you%20think%20would%20want%20that%20Transition%20&%20Seat%20Wrap,%20too!%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#giveaway%20#instafree%20#instagiveaway%22,%22created_time%22:%221536236506%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:402%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22instafree%22,%22ultramarathoner%22,%22halfmarathon%22,%22instagiveaway%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22giveaway%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:10%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnYm1rEFbED/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221861689967724386538_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/856133dbbe223a4e6a492c0bff636430/5C2ED507/t51.2885-15/e35/s150x150/39946891_296643400921520_5819197706146718945_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/9e95df7326f4dfeadbfbb900d7565165/5C6344F7/t51.2885-15/e35/s320x320/39946891_296643400921520_5819197706146718945_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/a4ba10182a7430c92d708f4c04fe7245/5C5E1EA0/t51.2885-15/sh0.08/e35/s640x640/39946891_296643400921520_5819197706146718945_n.jpg%22%7D%7D,%22created_time%22:%221536150760%22,%22caption%22:%7B%22id%22:%2217968630048074798%22,%22text%22:%22Let\\\'s%20both%20be%20winners%20today.%20Me%20with%20this%20run...%20And%20you%20with%20a%20GIVEAWAY.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnI\\\'m%20chalking%20this%20up%20to%20a%20win%20since%20it\\\'s%20the%20earliest%20I%20think%20I\\\'ve%20got%20a%20run%20started%20yet!%20Dunno%20how%20its%20gonna%20go,%20but%20I%20feel%20good%20%F0%9F%98%81.%E2%A0%80%5CnAnd%20YOU%20-%20you%20can%20win%20something%20%F0%9F%8E%89.%20I%20had%20Josh%20Sprague%20of%20Orange%20Mud%20on%20Ep.%2097%20of%20my%20podcast,%20and%20I%20get%20to%20give%20away%20one%20of%20his%20Transition%20&%20Seat%20Wraps%20-%20the%20most%20popular%20item%20on%20his%20site!%20If%20you%20don\\\'t%20know%20what%20it%20is,%20you%20need%20to%20check%20OrangeMud.com%20and%20check%20it%20out%20like%20YESTERDAY.%20%E2%A0%80%5Cn%F0%9F%8E%89%E2%A0%80%5CnTo%20enter%20the%20giveaway,%20check%20out%20the%20blog%20for%20Episode%2097%20here%20-%20http://bit.ly/2MJOoCr%20-%20the%20giveaway%20widget%20is%20at%20the%20bottom%20of%20the%20post.%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnSo,%20we%20can%20both%20be%20winners%20today%20%F0%9F%98%81%20happy%20hump%20day%20%F0%9F%8E%89%F0%9F%8E%89%F0%9F%8F%83.%20Tag%20a%20friend%20you%20think%20would%20want%20that%20Transition%20&%20Seat%20Wrap!%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221536150760%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:283%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnWDSl4Htjq/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221860569947425833711_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/fb1a6223bd9c4a0c06f5f9f99ef191b6/5C60F493/t51.2885-15/e35/s150x150/40295054_247694715892344_5777425458346767793_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/09242f74d75ac3e8db4ce4375194e222/5C2C5463/t51.2885-15/e35/s320x320/40295054_247694715892344_5777425458346767793_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/ab505b02c5f17efeb8a414db186a9b4e/5C267034/t51.2885-15/sh0.08/e35/s640x640/40295054_247694715892344_5777425458346767793_n.jpg%22%7D%7D,%22created_time%22:%221536017243%22,%22caption%22:%7B%22id%22:%2217914191406215007%22,%22text%22:%22The%20end%20of%20another%20great%20running%20week.%20And%20a%20GIVEAWAY!!!%E2%A0%80%5Cn%F0%9F%8E%89%F0%9F%8E%89%F0%9F%8E%89%E2%A0%80%5CnToday\\\'s%20run%20was%20not%20my%20favorite.%20Definitely%20had%20some%20fatigue%20to%20deal%20with%20following%20yesterday\\\'s%2021%20miles,%20but%20that\\\'s%20part%20of%20the%20point%20of%20those%20weekend%20back-to-backs,%20right?%20My%20face%20says%20exactly%20how%20I%20felt.%20haha!%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnGot%20up%20early,%20got%20it%20done,%20and%20got%20home%20for%20breakfast%20with%20@FitWifeMegan.%20Win.%E2%A0%80%5Cn%E2%AD%90%E2%A0%80%5CnOh,%20and%20did%20I%20mention%20a%20GIVEAWAY?!%20On%20Episode%2097%20of%20the%20So%20THIS%20Is%20Fitness%20podcast,%20Josh%20Sprague%20of%20Orange%20Mud%20helped%20me%20announce%20that%20we\\\'re%20GIVING%20AWAY%20one%20of%20his%20Transition%20&%20Seat%20Wraps%20-%20the%20most%20popular%20item%20on%20his%20site!%20If%20you%20don\\\'t%20know%20what%20it%20is,%20you%20need%20to%20check%20OrangeMud.com%20and%20check%20it%20out%20like%20YESTERDAY.%20%E2%A0%80%5Cn%F0%9F%8E%89%E2%A0%80%5CnTo%20enter%20the%20giveaway,%20check%20out%20the%20blog%20for%20Episode%2097%20at%20link%20in%20bio%20-%20the%20giveaway%20widget%20is%20at%20the%20bottom%20of%20the%20post.%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnSee?%20I%20get%20to%20have%20a%20good%20day...%20and%20so%20do%20you,%20maybe%20;)%20And%20hey%20-%20tell%20us%20how%20your%20week%20/%20weekend%20of%20running%20went,%20and%20tag%20a%20friend%20you%20think%20would%20want%20that%20Transition%20&%20Seat%20Wrap!%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#giveaway%20#freestuff%22,%22created_time%22:%221536017243%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:328%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22freestuff%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22giveaway%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:1%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnSEoJsFYLv/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221859706960653608450_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/0d1ba75b76ea9328e0a5ed238e5c8951/5C2D36B9/t51.2885-15/e35/s150x150/40075602_288163315316326_1156666614357911496_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/0ec145b76d25d70de1a824fe99f42972/5C5FFA49/t51.2885-15/e35/s320x320/40075602_288163315316326_1156666614357911496_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/5ebfa2fdb4d5d690697010855c572097/5C23E91E/t51.2885-15/sh0.08/e35/s640x640/40075602_288163315316326_1156666614357911496_n.jpg%22%7D%7D,%22created_time%22:%221535914367%22,%22caption%22:%7B%22id%22:%2217932672921198047%22,%22text%22:%22Well%20that%20wasn\\\'t%20entirely%20what%20I%20expected...%20lol!%E2%A0%80%5Cn%F0%9F%98%85%E2%A0%80%5CnToday\\\'s%20long%20run%20started%20out%20ok,%20albeit%2045%20min%20later%20than%20I%20would\\\'ve%20liked%20(7%20am).%20It%20was%20nice%20and%20cool%20and%20I%20felt%20pretty%20good!%E2%A0%80%5Cn%F0%9F%98%A5%E2%A0%80%5CnThen%20around%20mile%207...%20I%20ended%20up%20walking%20and%20stopping%20a%20lot%20because%20of%20an%20important%20phone%20call.%20And%20believe%20it%20or%20not...%20That%20resulted%20in%20me%20getting%20home%20about%20an%20hour%20later%20than%20anticipated%20%F0%9F%98%B2%E2%A0%80%5Cn%E2%98%80%EF%B8%8F%E2%A0%80%5CnAnd%20as%20a%20result%20of%20all%20the%20delay...%20I%20ended%20up%20catching%20a%20lot%20more%20sun%20and%20heat%20than%20I%20expected.%20I%20thought%20it%20was%20interesting%20to%20see%20how%20my%20%5C%22performance%20condition%5C%22%20changed%20riiiiight%20along%20with%20the%20temperature.%20Coincidence?%20Who%20knows%20%F0%9F%98%82.%E2%A0%80%5Cn%F0%9F%98%B2%F0%9F%A4%AF%F0%9F%A4%AA%F0%9F%A4%AC%E2%A0%80%5CnOh...%20And%20then%20there%20was%20the%20worst%20shower%20I\\\'ve%20had%20in%20recent%20memory.%20Yaaay%20#runnerproblems...%20Lol%20%F0%9F%98%85%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnBut,%20hey,%20the%20important%20thing%20is%20I%20got%20out%20there,%20right?%2021%20miles%20done.%20How\\\'d%20YOUR%20run%20go%20today?%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221535914367%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:418%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnerproblems%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnPAaCoFGYC/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221859122208993309725_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/58415bbe30a10744955a71bd164be929/5C5D7D1C/t51.2885-15/e35/s150x150/40226200_143661196565186_7816035614532734892_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/27ed5533ad6ba487038ec630c8e64eec/5C56E5EC/t51.2885-15/e35/s320x320/40226200_143661196565186_7816035614532734892_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/85b8d4c4fa909ae744f5a197bdbd5a41/5C415CBB/t51.2885-15/sh0.08/e35/s640x640/40226200_143661196565186_7816035614532734892_n.jpg%22%7D%7D,%22created_time%22:%221535844659%22,%22caption%22:%7B%22id%22:%2217946718126154159%22,%22text%22:%22Sometimes%20an%20idea%20develops%20into%20something%20you%20weren\\\'t%20expecting.%20That\\\'s%20what%20happened%20with%20this%20podcast%20episode.%20It\\\'s%20also%20what%20happened%20with%20@OrangeMud%20and%20their%20hydration%20products.%20Big%20thanks%20to%20@jcsprag%20for%20coming%20on%20the%20show!%5Cn.%5Cn%E2%AD%90%F0%9F%8E%81%F0%9F%8E%89BTW%20-%20we\\\'re%20doing%20a%20GIVEAWAY!!!%5Cn.%5CnThat\\\'s%20right,%20we\\\'re%20giving%20away%20one%20of%20Orange%20Mud\\\'s%20most%20popular%20items!%20Check%20out%20the%20blog%20post%20linked%20below%20to%20enter.%5Cn.%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/09/adventure-hydration-and-a-culture-of-care-podcast-97.html.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#podcast%20#instapod%20#trypod%22,%22created_time%22:%221535844659%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:260%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22instapod%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22podcast%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22trypod%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:1%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnM7cyNFfQd/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221858180322204033065_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/291fe028746c0ed47eb35f86f253e9e1/5C3EB0A2/t51.2885-15/e35/s150x150/37518942_301858607282604_4486830489073028686_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/e7f06a3e6b930e222978c93c643f9da1/5C2BF052/t51.2885-15/e35/s320x320/37518942_301858607282604_4486830489073028686_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/dbe8276fa9a6e0b0e57b8a9fd44bf1ae/5C289605/t51.2885-15/sh0.08/e35/s640x640/37518942_301858607282604_4486830489073028686_n.jpg%22%7D%7D,%22created_time%22:%221535732377%22,%22caption%22:%7B%22id%22:%2217976041584046755%22,%22text%22:%22And%20to%20think...%20I%20almost%20skipped%20it.%E2%A0%80%5Cn.%E2%A0%80%5CnToday%20I%20had%20yet%20another%20awesome%20run,%20but%20it%20almost%20didn\\\'t%20happen.%20I%20didn\\\'t%20get%20a%20run%20of%20sleep%20last%20night,%20it%20was%20tough%20to%20get%20myself%20out%20of%20bed,%20and%20even%20tougher%20to%20%5C%22snap%20out%20of%20it%5C%22%20and%20really%20wake%20up.%20But%20I%20did%20it.%20Because...%20A%20million%20reasons.%E2%A0%80%5Cn%F0%9F%91%8A%E2%A0%80%5CnAnd%20I\\\'m%20so%20glad%20I%20did!%20I%20had%20another%20awesome%20run%20with%20a%20beautiful%20view.%20Despite%20my%20late%20start,%20the%20universe%20rewarded%20me%20for%20my%20efforts%20and%20determination%20with%20nice,%20cool,%20not-humid%20conditions.%E2%A0%80%5Cn%F0%9F%98%81%F0%9F%8F%83%E2%A0%80%5CnAll%20in%20all,%20I\\\'m%20so%20glad%20I%20got%20out%20there.%20But%20then%20again,%20I%20usually%20am.%20%F0%9F%98%81%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221535732377%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:379%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:4%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnJlShxl6Ap/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221857560681785964239_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/00eb4e7e33a99e9f8ff10cef9c9b2243/5C3EF7E5/t51.2885-15/e35/s150x150/39486300_1798367230276743_3472151176748913021_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/ddaf5e2a4d41d6dc7bfc739dfdb8883c/5C418A9D/t51.2885-15/e35/s320x320/39486300_1798367230276743_3472151176748913021_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/0c674971ce4677d822aff2c333821dba/5C23C460/t51.2885-15/sh0.08/e35/s640x640/39486300_1798367230276743_3472151176748913021_n.jpg%22%7D%7D,%22created_time%22:%221535658510%22,%22caption%22:%7B%22id%22:%2217867656627276185%22,%22text%22:%22OK,%20#FitFriends%20-%20let\\\'s%20play%20a%20little%20%5C%22Good%20news%20/%20Bad%20News%5C%22,%20where%20the%20good%20news%20is%20really%20GREAT,%20and%20the%20bad%20news%20is%20kinda%20bad%20but%20mostly%20obnoxious%20for%20me.%E2%A0%80%5Cn%E2%A0%80%5CnGREAT%20news%20-%20just%20had%20an%20AWESOME%20time%20recording%20for%20a%20soon-to-come%20episode%20with%20Kristen%20Winger!%20We%20talked%20about%20how%20she%20went%20from%20regular%20Jane%20to%20ultrarunning%20supermom!%20I\\\'m%20PUMPED%20about%20it%20and%20I%20think%20you\\\'re%20gonna%20LOVE%20her%20and%20everything%20she%20shares.%E2%A0%80%5Cn%E2%A0%80%5CnBad,%20obnoxious,%20%5C%22wtf%5C%22%20news...%20-%20I%20ran%20into%20a%20technical%20issue%20where%20I%20lost%20ALLLLLL%20the%20progress%20I%20made%20on%20what%20was%20supposed%20to%20be%20tonight\\\'s%20episode%20-%20an%20EXCELLENT%20chat%20with%20Josh%20Sprague%20of%20Orange%20Mud.%20So,%20unfortunately,%20we\\\'re%20going%20to%20have%20to%20wait%20until%20tomorrow%20for%20Episode%2097%20of%20the%20podcast%20-%20all%20about%20Josh,%20his%20adventures,%20Orange%20Mud%20and%20Hydration.%20:(%20Bummer%20when%20I\\\'m%20finally%20getting%20back%20on%20a%20schedule,%20but%20what%20can%20ya%20do?%E2%A0%80%5Cn%E2%A0%80%5CnI%20suppose%20the%20silver%20lining%20there%20is,%20I%20learned%20something%20new%20about%20my%20audio%20editing%20program%20:/%20%E2%A0%80%5Cn%E2%A0%80%5CnSO%20-%20until%20then,%20you%20can%20enjoy%20seeing%20this%20pic%20of%20where%20the%20magic%20happens,%20and%20my%20seriously%20annoyed%20face.%E2%A0%80%5Cn.%E2%A0%80%5Cn.%E2%A0%80%5Cn.%E2%A0%80%5Cn.%E2%A0%80%5Cn.%E2%A0%80%5Cn#podcast%20#instapodcast%20#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runstrong%20#findyourstrong%20#igrunners%20#yesican%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221535658510%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:168%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22instapodcast%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22fitfriends%22,%22ultrarunner%22,%22runforfun%22,%22podcast%22,%22runnersofinstagram%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:0%7D,%22type%22:%22carousel%22,%22link%22:%22https://www.instagram.com/p/BnHYZkqlbbP/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D,%22carousel_media%22:%5B%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/00eb4e7e33a99e9f8ff10cef9c9b2243/5C3EF7E5/t51.2885-15/e35/s150x150/39486300_1798367230276743_3472151176748913021_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/ddaf5e2a4d41d6dc7bfc739dfdb8883c/5C418A9D/t51.2885-15/e35/s320x320/39486300_1798367230276743_3472151176748913021_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/0c674971ce4677d822aff2c333821dba/5C23C460/t51.2885-15/sh0.08/e35/s640x640/39486300_1798367230276743_3472151176748913021_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D,%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/936928ea4d5fba1df6596d24fcd7ebcd/5C2C421B/t51.2885-15/e35/s150x150/39356451_490500518083323_1596040138853116682_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/a228872a5255359ea81c92738059af82/5C4193EB/t51.2885-15/e35/s320x320/39356451_490500518083323_1596040138853116682_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/cd4c360d3dd060ea9a4b5c00c84b2505/5C2B0ABC/t51.2885-15/sh0.08/e35/s640x640/39356451_490500518083323_1596040138853116682_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D%5D%7D,%7B%22id%22:%221857327847322235232_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/9c94ddc944cd0242ebbccbe173f29135/5C60059C/t51.2885-15/e35/s150x150/39539025_2206147756321418_6436613706555066694_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/be557a6ef841ec5ccd93fedd6f5bf872/5C2277E4/t51.2885-15/e35/s320x320/39539025_2206147756321418_6436613706555066694_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/2f12b9771021aa045d7947a9892cab76/5C5C1719/t51.2885-15/sh0.08/e35/s640x640/39539025_2206147756321418_6436613706555066694_n.jpg%22%7D%7D,%22created_time%22:%221535630754%22,%22caption%22:%7B%22id%22:%2217914341676209219%22,%22text%22:%22You%20see%20that?%20DO%F0%9F%91%8FYOU%F0%9F%91%8FSEE%F0%9F%91%8FTHAT%F0%9F%91%8F?!%20THAT%20is%20me%20learning%20from%20my%20mistakes.%E2%A0%80%5Cn%F0%9F%94%A5%E2%8F%B0%F0%9F%8F%83%E2%A0%80%5CnManaged%20to%20get%20out%20for%20my%20run%20much%20closer%20to%20sunrise%20today%20-%20about%2030%20to%2040%20minutes%20earlier.%20It%20made%20SUCH%20a%20difference!%20It%20was%20cooler,%20felt%20less%20oppressive,%20and%20I%20felt%20SO%20much%20better!%20Two%20VERY%20different%20runs.%E2%A0%80%5Cn%F0%9F%92%AF%F0%9F%8F%83%E2%A0%80%5CnI\\\'m%20tellin\\\'%20ya,%20#FitFriends,%20%5C%22it%5C%22%20really%20does%20matter.%20Dunno%20what%20I\\\'m%20talking%20about?%20Check%20out%20yesterday\\\'s%20%5C%22pile%20of%20clothes%5C%22%20post.%20WARNING:%20it\\\'s%20a%20long%20one.%20(But%20worth%20it.)%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221535630754%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:276%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22fitfriends%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:0%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnGjdYrFTFg/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221856706483775238372_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/ac2e2c5b14f09817e6f3e8a74e34c88b/5C592ECE/t51.2885-15/e35/s150x150/39332500_245120342856869_1894590930921165179_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/de60d3c85bc638ad2740f4702d0d1f2e/5C59963E/t51.2885-15/e35/s320x320/39332500_245120342856869_1894590930921165179_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/1c85e6ad310afd5a04945877017c0609/5C2BA969/t51.2885-15/sh0.08/e35/s640x640/39332500_245120342856869_1894590930921165179_n.jpg%22%7D%7D,%22created_time%22:%221535556682%22,%22caption%22:%7B%22id%22:%2217967344479074889%22,%22text%22:%22%5C%22It%20makes%20a%20difference.%5C%22%E2%A0%80%5Cn.%E2%A0%80%5CnThis%20is%20something%20I%20say%20a%20lot%20-%20to%20my%20coaching%20clients,%20my%20podcast%20listeners,%20blog%20readers...%20pretty%20much%20anyone%20who\\\'ll%20pay%20attention.%20%5C%22It%5C%22%20ALWAYS%20makes%20a%20difference.%E2%A0%80%5Cn%F0%9F%94%A5%E2%A0%80%5Cn%5C%22It%5C%22%20can%20be%20a%20lot%20of%20different%20things.%20%5C%22It%5C%22%20can%20be%20your%20attitude.%20How%20much%20effort%20you%20put%20into%20something.%20That%20meal%20you%20ate%20(or%20DIDN\\\'T%20eat).%20That%20last%2010%25.%20That%20last%2010%20seconds.%20Maybe%20that%20extra%20mile%20you%20went%20(figuratively%20or%20literally).%20%5C%22It%5C%22%20could%20be%20that%20last%20rep%20you%20squeezed%20out.%20Or%20the%20fact%20you%20started%20in%20the%20first%20place.%E2%A0%80%5Cn%F0%9F%91%8A%E2%A0%80%5CnWhatever%20%5C%22it%5C%22%20is,%20it%20makes%20a%20difference.%20It\\\'s%20important.%20It%20matters.%E2%A0%80%5Cn%F0%9F%8F%9C%EF%B8%8F%F0%9F%94%A5%E2%A0%80%5CnFor%20me,%20today,%20%5C%22it%5C%22%20was%20when%20I%20started%20my%20run.%20And%20unfortunately,%20%5C%22it%5C%22%20was%20not%20sunrise%20at%20about%206%20AM%20like%20I%20had%20planned.%20Instead,%20%5C%22it%5C%22%20was%20closer%20to%207%20am...%20And%20that%20almost-hour%20really%20DID%20matter.%E2%A0%80%5Cn.%E2%A0%80%5CnWhy?%20Because%20right%20now,%20we\\\'re%20experiencing,%20yet%20again,%20some%20intense%20heat%20and%20humidity.%20By%20starting%20late,%20I%20cost%20myself%20an%20hour%20of%20relatively%20cool,%20shady,%20not-yet-heating-up,%20not-yet-oppressively-humid%20conditions.%E2%A0%80%5Cn%F0%9F%94%A5%F0%9F%8F%9C%EF%B8%8F%F0%9F%98%A5%E2%A0%80%5CnSo%20what%20you\\\'re%20looking%20at%20is%20the%20result.%20All%20of%20my%20running%20gear,%20wrung%20out%20multiple%20times,%20still%20sopping%20wet.%20Because%20my%20body%20couldn\\\'t%20cool%20itself%20properly%20and%20I%20was%20sweating%20WAY%20more%20than%20normal.%E2%A0%80%5Cn.%E2%A0%80%5CnNormally,%20yes,%20I%20sweat.%20A%20lot.%20Like%20%5C%22sweatband%5C%22%20a%20lot.%20But%20not%20this%20much.%20My%20sweatband%20couldn\\\'t%20keep%20up.%20Neither%20could%20my%20water%20bottle.%20If%20I%20had%20tried%20to%20go%20farther,%20or%20started%20any%20later,%20I%20could\\\'ve%20been%20in%20some%20real%20trouble.%5Cn%F0%9F%8C%85%E2%A0%80%5CnAnd%20so,%20#FitFriends,%20my%20message%20is%20simple.%20%5C%22It%5C%22%20always%20matters.%20And%20if%20you%20don\\\'t%20think%20it%20matters%20that%20you\\\'re%20putting%20off%20that%20workout%20or%20run,%20or%20your%20health%20and%20fitness%20journey%20in%20general,%20because%20%5C%22I\\\'m%20GONNA%20start,%20just%20not%20right%20this%20minute%5C%22%20-%20trust%20me,%20%5C%22it%5C%22%20matters.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221535556682%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:286%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22fitfriends%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:3%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnEWLWxlnDk/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221855239931112689949_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/5d8ae6338784da99f17091545183facc/5C5A2570/t51.2885-15/e35/s150x150/39822698_2403392103019462_8499525419393838802_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/4346171a30d29d1f9c3c67a5274ba5a5/5C58F108/t51.2885-15/e35/s320x320/39822698_2403392103019462_8499525419393838802_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/44e83097cada0929931089ef0b273380/5C610CF5/t51.2885-15/sh0.08/e35/s640x640/39822698_2403392103019462_8499525419393838802_n.jpg%22%7D%7D,%22created_time%22:%221535381855%22,%22caption%22:%7B%22id%22:%2217960138308103928%22,%22text%22:%22If%20you%20want%20it%20bad%20enough,%20you\\\'ll%20find%20a%20way.%20And%20I,%20for%20one,%20am%20tired%20of%20not%20getting%20to%20my%20%5C%22promised%20land%5C%22.%20Aren\\\'t%20you?!%20I%20WANT%20it.%20Bad.%20REAL%20bad.%20So%20I\\\'m%20finding%20a%20way.%E2%A0%80%5Cn.%E2%A0%80%5CnThat%20means%20shifting%20my%20weekend%20back%20to%20back%20long%20runs%20from%20Sat/Sun%20to%20Sun/Mon.%20Which,%20in%20turn,%20shifts%20my%20whole%20week%20by%20a%20day.%E2%A0%80%5Cn%F0%9F%8C%85%E2%A0%80%5CnYesterday\\\'s%2018%20mile%20run%20felt%20normal,%20but%20Sunday%20IS%20a%20long%20run%20day,%20so%20it%20made%20sense.%20Today...%20It%20WAS%20weird%20running%20long%20(12%20miles)%20today.%20I\\\'m%20sure%20it\\\'ll%20feel%20weird%20taking%20a%20rest%20day%20on%20a%20Tuesday...%20But%20it%20beats%20missing%20the%20runs%20entirely.%E2%A0%80%5Cn%F0%9F%91%8A%E2%A0%80%5CnWhen%20work,%20school,%20or%20anything%20else%20in%20life%20changes...%20Don\\\'t%20just%20give%20up%20on%20your%20health%20and%20fitness%20routine...%20Don\\\'t%20even%20pause%20it!%20Instead,%20find%20a%20way%20to%20make%20it%20work.%20Got%20a%20coach?%20USE%20them%20to%20help%20with%20this!%20That\\\'s%20what%20they\\\'re%20there%20for!%20(How\\\'s%20THAT%20for%20%5C%22#MondayMotivation%5C%22?)%E2%A0%80%5Cn%F0%9F%92%AA%E2%A0%80%5CnNow%20get%20out%20there%20and%20make%20it%20happen!%20That%20is,%20of%20course,%20unless%20you%20don\\\'t%20really%20want%20it%20bad%20enough.%20So...%20do%20you?%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#garminrunning%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#MotivationMonday%20#marathontraining%20#marathon%20#loverunning%20#earlymorningrun%22,%22created_time%22:%221535381855%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:311%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22garminrunning%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22motivationmonday%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22earlymorningrun%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22mondaymotivation%22,%22livelifelimitless%22,%22runstrong%22,%22loverunning%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bm_IuNLF5Ed/%22,%22location%22:%7B%22latitude%22:41.7452,%22longitude%22:-71.3182,%22name%22:%22Barrington,%20Rhode%20Island%22,%22id%22:293669%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221854706418185539975_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/b75e09585677aaab15d915a76203bcb4/5C2EA18B/t51.2885-15/e35/s150x150/39372973_2141177229472102_5775301895189769643_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/a9de8c6d037d66768e78d47a293c6f35/5C2291F3/t51.2885-15/e35/s320x320/39372973_2141177229472102_5775301895189769643_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/92f393513b66d0f0667ae61cf83c3a20/5C2A9F0E/t51.2885-15/sh0.08/e35/s640x640/39372973_2141177229472102_5775301895189769643_n.jpg%22%7D%7D,%22created_time%22:%221535318256%22,%22caption%22:%7B%22id%22:%2217931130675198683%22,%22text%22:%22WOW.%20I%20haven\\\'t%20felt%20this%20good%20on%20a%20long%20run%20in%20a%20long%20time!%E2%A0%80%5Cn%F0%9F%A4%A9%F0%9F%8F%83%F0%9F%92%AF%F0%9F%92%AA%F0%9F%91%8A%E2%A0%80%5CnThis%20week%20has%20been%20a%20TOTAL%20game-changer%20for%20me.%20All%20my%20runs%20have%20been%20great,%20and%20TODAY\\\'S%2018%20mile%20long%20slow%20distance%20run%20was...%20so%20much%20less%20of%20a%20struggle%20than%20I\\\'m%20used%20to.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnThere\\\'s%202%20things%20I\\\'ve%20done%20different%20-%E2%A0%80%5Cn%E2%9C%94%EF%B8%8F%20Get%20started%20EARLIER%E2%A0%80%5Cn%E2%9C%94%EF%B8%8F%20Keep%20my%20heart%20rate%20under%20150%20bpm%E2%A0%80%5Cn.%E2%A0%80%5CnI%20find%20that%20I%20feel%20SO%20much%20less%20fatigued,%20I%20walk%20SO%20much%20less%20(if%20at%20all,%20really)%20and%20I%20just%20FEEL%20better%20(and%20yes,%20my%20Garmin%20still%20says%20my%20training%20is%20%5C%22productive%5C%22).%20Best%20of%20all...%20I\\\'m%20ENJOYING%20my%20runs%20so%20much%20more.%20%E2%9D%A4%EF%B8%8F%E2%A0%80%5Cn%F0%9F%92%AF%E2%A0%80%5CnSuffice%20it%20to%20say...%20Today%20is%20shaping%20up%20to%20be%20a%20good%20day%20%F0%9F%98%81%E2%A0%80%5Cn.%E2%A0%80%5CnDid%20YOU%20run%20today?%20How\\\'d%20it%20go?!%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83#milesformollie%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221535318256%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:407%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22milesformollie%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:3%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bm9PakilhGH/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221852384906221276242_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/e498a8c1a3f9f1db07891dc71314f93c/5C2DE760/t51.2885-15/e35/s150x150/39790087_231105494245538_410212608504818467_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/542eb09d4b3ad65cefa960d99bda1f45/5C405A6D/t51.2885-15/e35/s320x320/39790087_231105494245538_410212608504818467_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/f4923e49044430e1c6df5e516af5db01/5C464481/t51.2885-15/sh0.08/e35/s640x640/39790087_231105494245538_410212608504818467_n.jpg%22%7D%7D,%22created_time%22:%221535041510%22,%22caption%22:%7B%22id%22:%2217898810925236089%22,%22text%22:%22A%20good%20run%20%F0%9F%8F%83%20can%20make%20your%20whole%20day%20great%20%F0%9F%92%AF.%20Doesn\\\'t%20hurt%20if%20the%20view%20is%20nice,%20either%20%F0%9F%98%89%F0%9F%8C%85.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnSeeing%20my%20watch%20tell%20me%20I\\\'ve%20been%20%5C%22productive%5C%22%20all%20week%20has%20been%20nice,%20but%20up%20until%20today%20it\\\'s%20said%20that%20because%20my%20fitness%20was%20maintaining%20while%20my%20training%20load%20increased.%20After%20today\\\'s%20run,%20you%20can%20see%20it%20says%20my%20fitness%20is%20improving,%20too.%20%F0%9F%92%AA%F0%9F%98%81.%20Needless%20to%20say,%20I\\\'m%20having%20a%20good%20day%20%F0%9F%98%81%F0%9F%98%81%F0%9F%98%81.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnHow%20was%20YOUR%20run%20today?%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221535041510%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:363%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:1%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bm0_kICnUxS/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221851873180178485258_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/37fd717661dc424f5f2893e9696fc1f7/5C3D5CCF/t51.2885-15/e35/s150x150/38828822_588930384843325_1602021709174710315_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/dae9bf8ede47fdbf836b8849b7b0a862/5C24D53F/t51.2885-15/e35/s320x320/38828822_588930384843325_1602021709174710315_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/5c9f4855f16a6fea5ee3f6b60ff1deac/5C23CA68/t51.2885-15/sh0.08/e35/s640x640/38828822_588930384843325_1602021709174710315_n.jpg%22%7D%7D,%22created_time%22:%221534980507%22,%22caption%22:%7B%22id%22:%2217910659842208876%22,%22text%22:%22New%20podcast%20is%20up,%20up%20early,%20and%20not%20the%20episode%20I%20originally%20planned.%20Why?%20It\\\'s%20important.%5Cn.%5CnAnother%20tragedy%20we%20didn\\\'t%20need.%20Some%20news%20hit%20yesterday%20that%20rocked%20a%20small%20town,%20and%20runners%20everywhere,%20to%20their%20core.%20Who%20is%20Mollie%20Tibbetts,%20what%20happened,%20and%20how%20do%20we%20move%20forward...%20and%20stay%20safe?%5Cn.%5Cn#milesformollie%5Cn.%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download.%20Give%20it%20a%20listen,%20learn%20Mollie\\\'s%20story,%20and%20learn%20how%20we%20can%20support%20each%20other%20and%20stay%20safe.%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://bit.ly/2PtT11f.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%22,%22created_time%22:%221534980507%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:318%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22milesformollie%22,%22runspo%22,%22runnerscommunity%22,%22fitfluential%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22jogging%22,%22runhappy%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:7%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BmzLNiBnJAK/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221851591777570416401_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/29c397b5f337a7a51ae640f2bb929867/5C5BB6FB/t51.2885-15/e35/s150x150/39261463_703545063326521_26973204693256100_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/e020bf1b5147dd307ac5232248653532/5C418705/t51.2885-15/e35/s320x320/39261463_703545063326521_26973204693256100_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/4766814074fdc67f5efe603c890d5461/5C4201B0/t51.2885-15/sh0.08/e35/s640x640/39261463_703545063326521_26973204693256100_n.jpg%22%7D%7D,%22created_time%22:%221534946962%22,%22caption%22:%7B%22id%22:%2217893964755246691%22,%22text%22:%22Your%20goal%20race%20doesn\\\'t%20care%20that%20its%20raining.%E2%A0%80%5Cn.%E2%A0%80%5CnStick%20to%20the%20plan.%20Get%20out%20there.%20%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221534946962%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:489%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:4%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BmyLOlbHmcR/%22,%22location%22:%7B%22latitude%22:41.813311239353,%22longitude%22:-71.388040873294,%22name%22:%22The%20East%20Bay%20Bike%20Path%22,%22id%22:220719361%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221849630856882500327_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/30cc26e6142dc9e2c994ff9d9e781aed/5C3DBABB/t51.2885-15/e35/s150x150/39069885_148978306011198_7552605711330035646_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/097532da4190427f4b8d96400d4da870/5C27194B/t51.2885-15/e35/s320x320/39069885_148978306011198_7552605711330035646_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/3714741be8cb84b7f8d78225e41d7374/5C455D1C/t51.2885-15/sh0.08/e35/s640x640/39069885_148978306011198_7552605711330035646_n.jpg%22%7D%7D,%22created_time%22:%221534713202%22,%22caption%22:%7B%22id%22:%2217971476328047968%22,%22text%22:%22Had%20a%20blast%20at%20this%20year\\\'s%20@FalmouthRoadRace!%20The%20weather%20was%20PERFECT%20for%20running,%20I%20saw%20friends%20on%20the%20course,%20I%20got%20to%20try%20out%20some%20new%20socks%20(@Tabiousa),%20and%20I%20rocked%20my%20@NOWFoodsOfficial%20singlet.%5Cn%F0%9F%8F%83%5CnI%20also%20decided,%20just%20like%202%20years%20ago,%20to%20enjoy%20it.%20Instead%20of%20killing%20myself%20pushing%20for%20a%20PR%20that\\\'s%20definitely%20not%20happening,%20I%20ran%20a%20comfortable%20pace%20and%20soaked%20in%20the%20sights,%20sounds,%20and%20crowd.%20And%20I\\\'m%20glad%20I%20did,%20too%20-%20if%20I%20hadn\\\'t,%20I%20would\\\'ve%20missed%20out%20-%5Cn%F0%9F%8F%83%5CnRight%20about%20mile%202,%20in%20the%20rolling%20hills%20leaving%20Woods%20Hole,%20I%20came%20across%20a%20friend%20(and%20listener%20of%20the%20podcast!)%20-%20Kristen%20-%20on%20the%20course.%20We%20chatted%20a%20bit,%20and%20we%20ended%20up%20sticking%20together%20for%20the%20rest%20of%20the%20race.%20I%20realized%20she%20was%20working%20hard%20and%20feeling%20it%20at%20points.%20The%20longer%20we%20went%20and%20the%20harder%20she%20pushed,%20the%20more%20I%20kind%20of%20inadvertantly%20slipped%20into%20%5C%22coach%20mode%5C%22%20(since%20I%20was%20totally%20fine%20and%20at%20a%20conversational%20pace).%5Cn%F0%9F%8F%83%5CnLong%20story%20short,%20Kristen%20is%20one%20badass%20lady%20and%20toughed%20it%20out%20all%20the%20way%20to%20a%204%20minute%20PR!%20And%20I%20got%20to%20be%20there%20to%20see%20it%20happen,%20not%20just%20at%20the%20finish...%20But%20to%20watch%20the%20work,%20effort,%20and%20determination%20that%20goes%20into%20achieving%20a%20new%20PR.%20Kind%20of%20makes%20me%20want%20to%20work%20harder%20myself%20%F0%9F%99%82%F0%9F%8F%83.%5Cn%F0%9F%8F%83%5CnAnd%20it%20ended%20nicely%20too,%20finding%20our%20friend%20Evan%20(@guiltyofrunning)%20in%20the%20finish%20festival,%20finding%20out%20@FitWifeMegan%20had%20a%20good%20race%20too,%20and%20getting%20handed%20a%20full%20pint%20of%20@yasso%20FroYo%20%E2%9D%A4%EF%B8%8F.%20What%20a%20great%20race%20day!%5Cn%F0%9F%8F%83%5CnWere%20YOU%20at%20the%20Falmouth%20Road%20Race?%20How\\\'d%20it%20go?!%20Somewhere%20else?%20What%20about%20THAT?!%20Let\\\'s%20hear%20it!%20Share%20a%20story%20or%20pics!%5Cn%F0%9F%8F%83%5Cn%F0%9F%9A%B4%5Cn%F0%9F%8F%8A%5Cn%F0%9F%8F%8B%EF%B8%8F%5Cn%F0%9F%A7%98%5Cn%F0%9F%8F%83%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#ultramarathon%20#halfmarathon%20#run%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#fitcouple%20#fitcouples%20#relationshipgoals%20#healthy%20#powercouple%20#fitlife%22,%22created_time%22:%221534713202%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:359%7D,%22tags%22:%5B%22running%22,%22relationshipgoals%22,%22runspo%22,%22powercouple%22,%22fitcouple%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22fitlife%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22runner%22,%22runhappy%22,%22igrunners%22,%22healthy%22,%22runstrong%22,%22instarunners%22,%22findyourstrong%22,%22runningislife%22,%22fitcouples%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:11%7D,%22type%22:%22carousel%22,%22link%22:%22https://www.instagram.com/p/BmrNXbuFTLn/%22,%22location%22:%7B%22latitude%22:41.55288,%22longitude%22:-70.6117,%22name%22:%22Falmouth%20Road%20Race%22,%22id%22:28285443%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D,%22carousel_media%22:%5B%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/30cc26e6142dc9e2c994ff9d9e781aed/5C3DBABB/t51.2885-15/e35/s150x150/39069885_148978306011198_7552605711330035646_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/097532da4190427f4b8d96400d4da870/5C27194B/t51.2885-15/e35/s320x320/39069885_148978306011198_7552605711330035646_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/3714741be8cb84b7f8d78225e41d7374/5C455D1C/t51.2885-15/sh0.08/e35/s640x640/39069885_148978306011198_7552605711330035646_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D,%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/7ac0cdb47970f8b6ceb983aa7c7ce4cd/5C5A0457/t51.2885-15/e35/s150x150/38510487_297325407710276_1326814754533559248_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/b53c085c0586b8464eaac442e9e5aff9/5C5803A7/t51.2885-15/e35/s320x320/38510487_297325407710276_1326814754533559248_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/3cc5858d47b24fdc3aca64ee8fb9da6f/5C583BF0/t51.2885-15/sh0.08/e35/s640x640/38510487_297325407710276_1326814754533559248_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D,%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/f67f2e7ff88f33577d497deb8336f762/5C47E3C2/t51.2885-15/e35/s150x150/38636619_2127703020819098_6644456296022543098_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/516a5f2950ee751e17b32fcb11300c5a/5C5EFFBA/t51.2885-15/e35/s320x320/38636619_2127703020819098_6644456296022543098_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/df5b2a7fc21c3f22bd28f90eb4c4d38a/5C3D5B47/t51.2885-15/sh0.08/e35/s640x640/38636619_2127703020819098_6644456296022543098_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D,%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/40ea8352707fca4fafff48cdb7ef9ac1/5C459224/t51.2885-15/e35/s150x150/39085114_343981742809286_2491856009092392103_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/30adf93a35d006dcdf4a8792f20adc77/5C453ED4/t51.2885-15/e35/s320x320/39085114_343981742809286_2491856009092392103_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/0b2a6c6a9de14541eea5b84822ed5e56/5C5AC783/t51.2885-15/sh0.08/e35/s640x640/39085114_343981742809286_2491856009092392103_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D%5D%7D,%7B%22id%22:%221848844462899638696_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/486d19c35a27690bb1dea0099077b0ea/5C5E6C6A/t51.2885-15/e35/c0.92.735.735/s150x150/38649680_595191137542896_4000246408108099739_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:400,%22url%22:%22https://scontent.cdninstagram.com/vp/db13025f6bbbfb03bc06a2ba4eff9d69/5C217BDF/t51.2885-15/e35/p320x320/38649680_595191137542896_4000246408108099739_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:800,%22url%22:%22https://scontent.cdninstagram.com/vp/1bec8b7d03b5e1cd82af314ecaae010e/5C3DE488/t51.2885-15/sh0.08/e35/p640x640/38649680_595191137542896_4000246408108099739_n.jpg%22%7D%7D,%22created_time%22:%221534619456%22,%22caption%22:%7B%22id%22:%2217970223618059668%22,%22text%22:%22There\\\'s%20%5C%22hot%5C%22,%20and%20there\\\'s%20%5C%22dangerous%20hot%5C%22.%20Sure%20-%20you%20understand%20how%20to%20deal%20with%20%5C%22hot%5C%22%20weather%20with%20your%20outdoor%20activity.%20How%20do%20you%20know,%20though,%20when%20it\\\'s%20TOO%20hot?%20What%20does%20humidity%20do%20to%20things?%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/08/oppressive-heat-and-humidity-and-how-to-survive-it.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221534619456%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:160%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22fitfluential%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22jogging%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:0%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bmoaj5QFLGo/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221847286573806507904_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/62f30f2ac04c1437d0f87dd167f2e388/5C2E03BD/t51.2885-15/e35/s150x150/37221542_2003807576324465_3458031083730239488_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/e7f987607c62c70e691dc2561301759e/5C4245C5/t51.2885-15/e35/s320x320/37221542_2003807576324465_3458031083730239488_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/1f8f356f6e2dbcbb01d9570b09d0810e/5C244438/t51.2885-15/sh0.08/e35/s640x640/37221542_2003807576324465_3458031083730239488_n.jpg%22%7D%7D,%22created_time%22:%221534433741%22,%22caption%22:%7B%22id%22:%2217955474985113037%22,%22text%22:%22With%206:30%20&%207%20AM%20training%20clients,%20I%20wasn\\\'t%20able%20to%20start%20my%20run%20as%20early%20as%20I%20wanted%20to.%5Cn%F0%9F%8F%83%5Cn-%20But%20I%20got%20out%20there.%20-%5Cn%F0%9F%8F%83%5CnBy%20the%20time%20I%20started,%20the%20temp%20had%20jumped%20from%20low%2070\\\'s%20to%20mid%2090\\\'s.%20It%20was%20hot,%20humid,%20and%20becoming%20more%20and%20more%20oppressive.%20Even%20with%20an%20extra%20bottle%20on%20me,%20I%20felt%20like%20I%20couldn\\\'t%20hydrate%20enough.%5Cn%F0%9F%8F%83%5Cn-%20But%20I%20got%20it%20done.%20-%5Cn%F0%9F%8F%83%5CnNo%20matter%20how%20fit,%20successful,%20or%20disciplined%20you%20are,%20there\\\'s%20always%20going%20to%20be%20days%20that%20are%20difficult,%20go%20wrong,%20and%20it%20feels%20like%20everything\\\'s%20working%20against%20you.%20The%20important%20thing%20is...%20No%20matter%20what...%20You\\\'ve%20gotta%20get%20out%20there.%20You\\\'ve%20gotta%20get%20it%20done.%20You\\\'ll%20always%20be%20glad%20you%20did.%20It\\\'s%20always%20worth%20it.%5Cn%F0%9F%8F%83%5Cn%F0%9F%9A%B4%5Cn%F0%9F%8F%8A%5Cn%F0%9F%8F%8B%EF%B8%8F%5Cn%F0%9F%A7%98%5Cn%F0%9F%8F%83%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221534433741%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:416%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Sierra%22,%22comments%22:%7B%22count%22:7%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bmi4Vn-FdeA/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221846820008405363001_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/6c369713c06218a5cbb32220467f1f43/5C6128A3/t51.2885-15/e35/s150x150/38762374_2135424473348972_923631248125984768_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/eddf67d17b29112958cd6c9e9fda71b1/5C24AB53/t51.2885-15/e35/s320x320/38762374_2135424473348972_923631248125984768_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/ff39fae9e9b2d476a5fe76ba6340b76f/5C41AF04/t51.2885-15/sh0.08/e35/s640x640/38762374_2135424473348972_923631248125984768_n.jpg%22%7D%7D,%22created_time%22:%221534378122%22,%22caption%22:%7B%22id%22:%2217944867846142456%22,%22text%22:%22Today%20is%20a%20great%20day.%20For%20a%20lot%20of%20reasons!%20I%20got%20a%20good%20solid%205%20mile%20run%20in%20this%20morning%20-%20AND%20managed%20to%20start%20it%20before%207am%20(there\\\'s%202%20reasons)!%20I%20was%20SUPER%20productive%20at%20home%20and%20with%20home%20office%20stuff.%20I%20had%20a%20great%20session%20at%20the%20gym%20with%20a%20client%20who\\\'s%20making%20awesome%20improvements.%20And...%20maybe%20the%20biggest%20reason%20of%20all%20today%20is%20a%20great%20day?%5Cn%5CnToday%20is%20my%20anniversary.%204%20years%20married%20to%20my%20partner%20in%20crime,%20best%20friend,%20and%20permanent%20workout%20partner%20and%20running%20buddy.%20She%20had%20an%20awesome%20dinner%20all%20laid%20out%20in%20the%20patio%20complete%20with%20nice%20bourbon%20and%20a%20bottle%20of%20champagne%20we%20saved%20from%20our%20honeymoon.%5Cn%5CnWe\\\'ve%20had%20ups%20and%20downs,%20but%20we\\\'re%20always%20stronger,%20smarter,%20and%20better%20off%20when%20the%20smoke%20clears%20and%20the%20dust%20settles.%20Happy%20Anniversary,%20@FitWifeMegan.%20I%20love%20you%20more%20than%20you%20know.%20%E2%9D%A4%EF%B8%8F%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#ultramarathon%20#halfmarathon%20#run%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#fitcouple%20#fitcouples%20#relationshipgoals%20#healthy%20#powercouple%20#marriedlife%20#marriage%20#fitlife%20#fitnesscouple%20#datenight%20#instalove%20#staytogether%22,%22created_time%22:%221534378122%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:346%7D,%22tags%22:%5B%22running%22,%22relationshipgoals%22,%22instalove%22,%22runspo%22,%22fitcouple%22,%22powercouple%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22fitlife%22,%22runforfun%22,%22runnersofinstagram%22,%22marriage%22,%22runnershigh%22,%22runner%22,%22fitnesscouple%22,%22datenight%22,%22runhappy%22,%22staytogether%22,%22igrunners%22,%22marriedlife%22,%22healthy%22,%22runstrong%22,%22instarunners%22,%22findyourstrong%22,%22runningislife%22,%22fitcouples%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:6%7D,%22type%22:%22carousel%22,%22link%22:%22https://www.instagram.com/p/BmhOQNFFek5/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D,%22carousel_media%22:%5B%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/6c369713c06218a5cbb32220467f1f43/5C6128A3/t51.2885-15/e35/s150x150/38762374_2135424473348972_923631248125984768_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/eddf67d17b29112958cd6c9e9fda71b1/5C24AB53/t51.2885-15/e35/s320x320/38762374_2135424473348972_923631248125984768_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/ff39fae9e9b2d476a5fe76ba6340b76f/5C41AF04/t51.2885-15/sh0.08/e35/s640x640/38762374_2135424473348972_923631248125984768_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D,%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/15abfb427622b01e3f579f068f65f307/5C587F8A/t51.2885-15/e35/s150x150/38184097_308341296385695_8479303037683236864_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/a4852890d53a083824a436b6f4728c11/5C62F97A/t51.2885-15/e35/s320x320/38184097_308341296385695_8479303037683236864_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/5a35aeac8d28fd2d1129007316fbc118/5C267A2D/t51.2885-15/sh0.08/e35/s640x640/38184097_308341296385695_8479303037683236864_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D,%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/73be14929e46d456b0858f19d2eb7788/5C25EBAB/t51.2885-15/e35/s150x150/39070625_266602537503448_5803824925248585728_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/9f281f0e2c9b0d62ab2e38fb4979b194/5C3E385B/t51.2885-15/e35/s320x320/39070625_266602537503448_5803824925248585728_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/980b55620dade9b4db87518d6ba7758a/5C5D5B0C/t51.2885-15/sh0.08/e35/s640x640/39070625_266602537503448_5803824925248585728_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D%5D%7D%5D,%22meta%22:%7B%22code%22:200%7D%7D','no'),(545213,'!','%7B%22pagination%22:%7B%22next_max_id%22:%221682988237403740652_513015914%22,%22next_url%22:%5B%22https://api.instagram.com/v1/users/513015914/media/recent?access_token=513015914.3a81a9f.55a574507b524bd39471c88aa39a2afc&count=33&callback=jQuery1124049601961389212135_1532432947938&_=1532432947939&max_id=1682988237403740652_513015914%22%5D%7D,%22data%22:%5B%7B%22id%22:%221803932629164580608_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/087d933d370dce09fb1b12ff4b9d6964/5BD04CC5/t51.2885-15/e35/s150x150/35156100_1983363495311782_790084406902521856_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/b1f1e6bff2f1b114ec98306657a882a9/5BEE9835/t51.2885-15/e35/s320x320/35156100_1983363495311782_790084406902521856_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/0824a226e4853fff7ae029f204769a67/5BF15962/t51.2885-15/sh0.08/e35/s640x640/35156100_1983363495311782_790084406902521856_n.jpg%22%7D%7D,%22created_time%22:%221529265548%22,%22caption%22:%7B%22id%22:%2217939829331105935%22,%22text%22:%22Run.%20Where%20you%20can.%20When%20you%20can.%20Because%20you%20can.%5Cn.%5Cn5%20miles%20is%20better%20than%20no%20miles.%20And%20now%20-%20on%20to%20the%20yard%20work.%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221529265548%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:284%7D,%22tags%22:%5B%22runstrong%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22ultramarathon%22,%22marathon%22,%22ultrarunner%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:6%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BkI2ysoF18A/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221802599501716165390_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/41acb3acaa009b047a1b04922ec13c8b/5BD35ECC/t51.2885-15/e35/s150x150/34057153_627671230920108_3508808596580204544_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/add8cf0393906e8b487a2ff47d702a71/5BF3A63C/t51.2885-15/e35/s320x320/34057153_627671230920108_3508808596580204544_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/7821cf7ebf2e35fa70c14d608719bae6/5BE22D6B/t51.2885-15/sh0.08/e35/s640x640/34057153_627671230920108_3508808596580204544_n.jpg%22%7D%7D,%22created_time%22:%221529106627%22,%22caption%22:%7B%22id%22:%2217932936438080947%22,%22text%22:%22Free%20and%20cheap%20isn\\\'t%20always%20good.%20Free%20and%20cheap%20fitness%20is%20always%20an%20attractive%20option,%20but%20there\\\'s%20a%20major%20downside%20to%20it%20that%20most%20people%20don\\\'t%20often%20consider.%20For%20the%20full%20chat%20on%20this%20check%20out%20the%20%E2%80%A6%E2%A0%80%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/06/problem-free-cheap-no-commitment-fitness.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221529106627%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:148%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:0%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BkEHrI8FpMO/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221797448145363670371_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/63ec7a6d35f44b2ce098600612b8ae29/5BD265A9/t51.2885-15/e35/s150x150/33351647_598128590559282_8133241949093101568_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/3dd3a734919135b8edfb85a7a737726c/5C11A859/t51.2885-15/e35/s320x320/33351647_598128590559282_8133241949093101568_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/aec06da76e8fa71a52e239581cef5089/5BCEE10E/t51.2885-15/sh0.08/e35/s640x640/33351647_598128590559282_8133241949093101568_n.jpg%22%7D%7D,%22created_time%22:%221528492538%22,%22caption%22:%7B%22id%22:%2217936613844097800%22,%22text%22:%22The%20list%20of%20obstacles%20never%20shrinks.%20If%20it\\\'s%20not%20one%20thing,%20it\\\'s%20another.%20Now,%20it%20seems,%20our%20own%20brains%20are%20working%20against%20us%20in%20our%20health%20&%20fitness%20efforts%20through%20heuristics%20and%20cognitive%20bias.%20But%20how,%20%E2%80%A6%E2%A0%80%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/06/is-your-brain-constantly-undermining-your-efforts.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221528492538%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:187%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:1%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bjx0ZCelhVj/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221793112165290633778_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/66949bcb1b5f1f071cb6db0073382a2b/5BD19CA6/t51.2885-15/e35/s150x150/33200193_249542098942454_6016064659780534272_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/884f6939aae720d045470b4482fba204/5C12CA56/t51.2885-15/e35/s320x320/33200193_249542098942454_6016064659780534272_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/32f35a58f19b1ba704271d96e0dafa03/5BD7E201/t51.2885-15/sh0.08/e35/s640x640/33200193_249542098942454_6016064659780534272_n.jpg%22%7D%7D,%22created_time%22:%221527975649%22,%22caption%22:%7B%22id%22:%2217940950320073747%22,%22text%22:%22%5C%22Oh%20wow%20-%20that\\\'s%20crazy!%5C%22%20When%20we%20do%20things%20that%20aren\\\'t%20%5C%22normal%5C%22,%20people%20don\\\'t%20know%20what%20to%20make%20of%20it.%20But...%20why%20is%20%5C%22normal%5C%22...%C2%A0normal?%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/06/first-50k-define-crazy.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221527975649%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:212%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:3%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BjiagOWlGoy/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221787773080506351502_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/45251294e4bc52f3b1ad4a48a860465d/5C0D1FB6/t51.2885-15/e35/s150x150/32178120_209920736468728_8942460705882243072_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/6274fb4c544c7c9753b6e7e940e53203/5BDEC446/t51.2885-15/e35/s320x320/32178120_209920736468728_8942460705882243072_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/f2c9d9bc08964f662835e699240dea00/5C0C7911/t51.2885-15/sh0.08/e35/s640x640/32178120_209920736468728_8942460705882243072_n.jpg%22%7D%7D,%22created_time%22:%221527339180%22,%22caption%22:%7B%22id%22:%2217949440122048804%22,%22text%22:%22The%20warm%20weather%20has%20finally%20arrived!%20Now%20that%20it%20actually%20FEELS%20like%20late%20spring%20and%20the%20beginnings%20of%20summer,%20we\\\'re%20gonna%20wanna%20get%20out%20there%20and%20enjoy%20it!%20But%20do%20you%20know%20what%20to%20watch%20out%20%E2%80%A6%E2%A0%80%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/05/7-hot-tips-summer-fitness-success.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221527339180%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:174%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BjPciUKlj-O/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221783037410206430932_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/0e410fe803fb68157a85f8d73e0e7520/5BDAD89F/t51.2885-15/e35/s150x150/32547240_172195013466769_3605060789368520704_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/7fdac6b37ba86a65b22289048bd56c97/5C11136F/t51.2885-15/e35/s320x320/32547240_172195013466769_3605060789368520704_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/65c929f44b3e4cf9df1b44df7a3bb1b6/5BDC9138/t51.2885-15/sh0.08/e35/s640x640/32547240_172195013466769_3605060789368520704_n.jpg%22%7D%7D,%22created_time%22:%221526774644%22,%22caption%22:%7B%22id%22:%2217945953132027739%22,%22text%22:%22There\\\'s%20your%20fitness%20goals,%20and%20everything%20standing%20in%20the%20way%20of%20achieving%20them.%20Only%20one%20of%20you%20can%20truly%20win%20-%20so%20who\\\'s%20it%20gonna%20be?%E2%A0%80%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/05/an-unstoppable-force-and-an-immovable-object.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221526774644%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:218%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:3%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bi-nxPgljbU/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221780136602724832197_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/a17bb42df194a71d286f894e714c5d56/5BD68CEA/t51.2885-15/e35/s150x150/31571341_2102652319980887_4483993466736476160_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/bb0e788bdd3f4ee7943d8ad9e735e4e3/5BE07892/t51.2885-15/e35/s320x320/31571341_2102652319980887_4483993466736476160_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/bfc9704521a7adbe4eb01a854d5abdc3/5C10706F/t51.2885-15/sh0.08/e35/s640x640/31571341_2102652319980887_4483993466736476160_n.jpg%22%7D%7D,%22created_time%22:%221526428841%22,%22caption%22:%7B%22id%22:%2217885274733217067%22,%22text%22:%22You%20don\\\'t%20have%20to%20have%20just%20crushed,%20or%20currently%20BE%20crushing,%20a%20killer%20workout,%20run,%20or%20ride%20in%20order%20to%20drink%20BCAA\\\'s.%20Just%20like%20Stella%20D\\\'Oro%20Breakfast%20Treats...%20%5C%22%20You%20can%20have%20\\\'em%20any%20time!%5C%22%20%F0%9F%98%82%F0%9F%98%82%F0%9F%98%82.%E2%A0%80%5Cn.%E2%A0%80%5CnFor%20real%20though,%20BCAA%20Big%206%20from%20@NowFoodsOfficial%20is%20legit.%20Tasty%20and%20giving%20my%20body%20what%20it%20craves%20while%20I%20sit%20here%20at%20the%20gym%20writing%20up%20workouts%20for%20my%20training%20clients.%20Get%20it%20where%20ya%20can,%20#FitFriends.%E2%A0%80%5Cn.%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#run%20#runforfun%20%20#runstrong%20#findyourstrong%20#igrunners%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#proteinshake%20#nongmo%20#naturalfood%20#healthyliving%20#healthyfood%20%20#fitness%20#personaltrainer%20#fitnessjourney%20#fitfam%20#fitlife%20#instafit%22,%22created_time%22:%221526428841%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:208%7D,%22tags%22:%5B%22runstrong%22,%22proteinshake%22,%22runhappy%22,%22igrunners%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22fitfam%22,%22running%22,%22run%22,%22runnerscommunity%22,%22naturalfood%22,%22nongmo%22,%22healthyliving%22,%22livelifelimitless%22,%22healthyfood%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22fitness%22,%22fitnessjourney%22,%22fitfriends%22,%22findyourstrong%22,%22fitlife%22,%22runnersofinstagram%22,%22personaltrainer%22,%22instagood%22,%22instafit%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Lark%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bi0UM8BFZPF/%22,%22location%22:%7B%22latitude%22:41.924971255226,%22longitude%22:-71.358153820038,%22name%22:%22Anytime%20Fitness%20Attleboro%22,%22id%22:284141335%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221777113495177087614_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/f78368eff992dd63d5b3ab1790b65e6b/5BD481CA/t51.2885-15/e35/s150x150/32121761_208012256593411_3128741017797263360_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/ca14c1744af342f1e08f8ee1fef824fb/5BF0DF3A/t51.2885-15/e35/s320x320/32121761_208012256593411_3128741017797263360_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/08d979c8533675a687e1ef0184fe0905/5BD69F6D/t51.2885-15/sh0.08/e35/s640x640/32121761_208012256593411_3128741017797263360_n.jpg%22%7D%7D,%22created_time%22:%221526068458%22,%22caption%22:%7B%22id%22:%2217917039096181085%22,%22text%22:%22Sometimes%20we%20get%20a%20little%20TOO%20comfortable%20in%20our%20fitness.%20Darrell%20shares%20how%20his%2010th%20marathon%20finish%20went%20and%20the%20lessons%20learned%20therein.%E2%A0%80%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/05/always-work-hard-never-give-nothing-guaranteed.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221526068458%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:225%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:0%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bipk07tlUp-/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221771447348129405320_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/4498bc36f76b7e14274ff5a673ca84d6/5BD75D6F/t51.2885-15/e35/s150x150/30922509_1096952000446157_6403356987735670784_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/1e655247853bc8cbbace26c53631f613/5C0E9A17/t51.2885-15/e35/s320x320/30922509_1096952000446157_6403356987735670784_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/f78153b3238f91a9a93c6b8ce63aa9dc/5BD5AAEA/t51.2885-15/sh0.08/e35/s640x640/30922509_1096952000446157_6403356987735670784_n.jpg%22%7D%7D,%22created_time%22:%221525393001%22,%22caption%22:%7B%22id%22:%2217929211992117479%22,%22text%22:%22Are%20you%20a%20lone%20wolf?%20Not%20everyone%20has%20a%20workout%20buddy%20or%20coach,%20and%20that\\\'s%20ok!%20There%20are,%20though,%20some%20things%20you%20should%20consider%20if%20you%20plan%20to%20take%20this%20on%20alone.%20%E2%A0%80%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/05/going-it-alone.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221525393001%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:225%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BiVcfpDj5mI/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221766964910309702544_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/868367ad2f2c06de323c6c1d954f79d4/5C0D5E24/t51.2885-15/e35/s150x150/30855971_183105782337512_8071948900308615168_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/7652890b2819c7389840e5cb8646c864/5C0F16D4/t51.2885-15/e35/s320x320/30855971_183105782337512_8071948900308615168_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/b4712ce6b7196ebf998c7be5450e6dce/5BD32583/t51.2885-15/sh0.08/e35/s640x640/30855971_183105782337512_8071948900308615168_n.jpg%22%7D%7D,%22created_time%22:%221524858653%22,%22caption%22:%7B%22id%22:%2217922119425091124%22,%22text%22:%22What%20are%20we%20REALLY%20afraid%20of,%20and%20why%20is%20it%20so%20scary?%20Hint:%20it\\\'s%20not%20what%20you%20think.%E2%A0%80%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/04/1701.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221524858653%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:205%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:1%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BiFhTlhlvuQ/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221761227463953133204_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/751a2d0a145205f8c34b834cdbba16d4/5BDEABD1/t51.2885-15/e35/s150x150/30084225_2034700670126200_1991847905937326080_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/c9c048b7a49cc3d27344101d74de6a22/5BF326A9/t51.2885-15/e35/s320x320/30084225_2034700670126200_1991847905937326080_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/d090c947d525ac34c78b73bd878ad000/5BD82954/t51.2885-15/sh0.08/e35/s640x640/30084225_2034700670126200_1991847905937326080_n.jpg%22%7D%7D,%22created_time%22:%221524174696%22,%22caption%22:%7B%22id%22:%2217920476127082681%22,%22text%22:%22What\\\'s%C2%A0REALLY%20Stopping%20you?%20If%20your%20fitness%20journey%20isn\\\'t%20producing%20the%20results%20you%20were%20hoping%20for...%20you%20may%20have%20to%20reassess%20your%20attitude,%20your%20priorities,%20and%20honestly%20ask%20yourself%20-%20how%20bad%20do%20you%20want%20it?%20For%20the%20%E2%80%A6%E2%A0%80%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/04/suck-it-up-buttercup-how-bad-do-you-want-it.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221524174696%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:229%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:4%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BhxIwwNlq6U/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221758136446529871578_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/7a93543b5671abd4a1ecec5b900327b9/5C0EE9FB/t51.2885-15/e35/s150x150/30604512_1311661408934131_968331369367207936_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/1d3344e96698449e935c1b309b306007/5C0D3C0B/t51.2885-15/e35/s320x320/30604512_1311661408934131_968331369367207936_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/52e4e2c73f47c53c9d4dd314a9a9c773/5C0E8F5C/t51.2885-15/sh0.08/e35/s640x640/30604512_1311661408934131_968331369367207936_n.jpg%22%7D%7D,%22created_time%22:%221523806218%22,%22caption%22:%7B%22id%22:%2217924078170119465%22,%22text%22:%22@FitWifeMegan%20and%20I%20spent%20a%20little%20time%20in%20Newton%20today%20getting%20our%20stretch%20on!%20It%20MAY%20have%20been%20a%20little%20chilly,%20and%20it%20MAY%20have%20hailed%20just%20a%20little%20bit.%20So%20I%20was%20OBV%20repping%20my%20@NowFoodsOfficial%20running%20hoodie...%20And%20Megan%20hid%20in%20her%20hood.%20LOL%20%F0%9F%98%82%20%E2%A0%80%5Cn.%E2%A0%80%5CnThis%20was%20a%20pre-Boston%20Marathon%20event,%20and%20even%20though%20I\\\'m%20not%20running%20tomorrow...%20I\\\'m%20tight%20as%20hell%20and%20need%20to%20loosen%20up%20for%20Providence!%20That\\\'s%20right,%20fitfriends...%20Marathon%2010%20is%20just%203%20weeks%20away!%20I\\\'m%20getting%20pretty%20pumped%20%F0%9F%98%81%F0%9F%98%81%F0%9F%98%81%E2%A0%80%5Cn.%E2%A0%80%5CnThanks%20to%20@zeamo%20and%20@runwithalli%20for%20inviting%20us%20out%20and%20getting%20us%20a%20great%20stretch!%20Now%20to%20go%20home%20and%20finish%20off%20episode%2084%20of%20the%20podcast!%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221523806218%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:399%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BhmJ8h6FJ7a/%22,%22location%22:%7B%22latitude%22:42.34646,%22longitude%22:-71.25811,%22name%22:%22Boston%20Marriott%20Newton%22,%22id%22:1010105%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221756154243163941675_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/54f40d62ccda44778d43409ecb3ab635/5BF03013/t51.2885-15/e35/s150x150/30077566_168605897174202_1378610138952237056_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/3120bbe286cd721438f44cb0938b0def/5BDBC1E3/t51.2885-15/e35/s320x320/30077566_168605897174202_1378610138952237056_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/6df50f6a3aac9dfe975a93dd9c4a7b04/5C0BD7B4/t51.2885-15/sh0.08/e35/s640x640/30077566_168605897174202_1378610138952237056_n.jpg%22%7D%7D,%22created_time%22:%221523569921%22,%22caption%22:%7B%22id%22:%2217905215010170795%22,%22text%22:%22If%20you%20feel%20like%20you\\\'re%20doing%20everything%20right%20in%20your%20weight%20loss%20quest...%20maybe%20you%20are.%20The%20biggest%20potential%20hurdle%20to%20our%20fitness%20journey...%20is%20something%20seemingly%20NOBODY%20is%20talking%20about.%E2%A0%80%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/04/fighting-your-body-what-is-set-point-theory.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221523569921%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:218%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:0%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BhfHPrKlOsr/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221742312954769961661_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/4a89f2d6a19542e293de8689d9b5d0eb/5BE11B62/t51.2885-15/e35/s150x150/29094398_805280673006353_2919277790643617792_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/ee36f6728fb29f6c8b8d37f431952476/5BEE8A92/t51.2885-15/e35/s320x320/29094398_805280673006353_2919277790643617792_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/ae65e43bab3bdbcdf9becf63f8f7b262/5BCFB2C5/t51.2885-15/sh0.08/e35/s640x640/29094398_805280673006353_2919277790643617792_n.jpg%22%7D%7D,%22created_time%22:%221521919911%22,%22caption%22:%7B%22id%22:%2217919387124104292%22,%22text%22:%22Despite%20having%20motivation,%20sometimes%20we%20have%20a%20hard%20time%20getting%20up%20and%20going.%20Fortunately,%20our%20friend%20Caffeine%20is%20here%20to%20help!%20Let\\\'s%20talk%20pre-workout,%20energy%20drinks,%20and%20caffeine.%20Including%20what,%20why,%20how...%20and%20%5C%22should%20we?%5C%22.%E2%A0%80%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/03/caffeine-preworkout-energy-drink.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221521919911%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:156%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:0%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bgt8Ga0n_K9/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221736648841941611273_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/3c6bb79e2b33276bd4d5c05ce3294c6f/5C129A86/t51.2885-15/e35/s150x150/28753935_224680691415984_6858525097641115648_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/b86eb8592e410ba4b9c463e302070ba4/5BDB9A76/t51.2885-15/e35/s320x320/28753935_224680691415984_6858525097641115648_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/878903a1db1daf8ba8e72c4343c0d17e/5BD27621/t51.2885-15/sh0.08/e35/s640x640/28753935_224680691415984_6858525097641115648_n.jpg%22%7D%7D,%22created_time%22:%221521244696%22,%22caption%22:%7B%22id%22:%2217858212858237975%22,%22text%22:%22%5C%22Motivate%20me!%5C%22%20I\\\'ve%20been%20seeing%20a%20lot%20of%20posts%20online%20where%20people%20ask%20others%20to%20motivate%20them.%20I%20don\\\'t%20think%20they%20truly%20understand%20where%20health%20and%20fitness%20motivation%20realy%20comes%20from...%20For%20the%20full%20chat%20on%20this%20%E2%80%A6%E2%A0%80%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/03/how-to-find-the-motivation-to-do-it.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221521244696%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:278%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:3%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BgZ0OurhfMJ/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221731959740957601727_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/8588e5112e51ec75bf5a78efed2c904b/5BF11EE9/t51.2885-15/e35/s150x150/28434032_185408472187238_975415338101374976_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/013467836d57429fe1377c39979ac695/5BF379E4/t51.2885-15/e35/s320x320/28434032_185408472187238_975415338101374976_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/2db5deb66f2396f394845e0b124192bf/5BD52108/t51.2885-15/sh0.08/e35/s640x640/28434032_185408472187238_975415338101374976_n.jpg%22%7D%7D,%22created_time%22:%221520685711%22,%22caption%22:%7B%22id%22:%2217900618716163421%22,%22text%22:%22%5C%22Keep%20It%20Simple,%20Stupid.%5C%22%20We%20tend%20to%20overcomplicate%20things%20and%20make%20life%20hard%20-%20like%20with%20nutrition!%20Good%20news%20is%20-%20it\\\'s%20as%20easy%20as%20figuring%20out%20calories,%20macros,%20and%20making%20good%20choices.%20For%20the%20full%20chat%20%E2%80%A6%E2%A0%80%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/03/calories-and-macros-eat-right.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221520685711%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:235%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BgJKDVFDi-_/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221726484556730416659_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/f69b5b1c74d143048f3c75c724b79884/5BDDC80E/t51.2885-15/e35/s150x150/28433157_152090812270581_1868288061972938752_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/b514b12b94857b51a576bdcf5c1ef208/5BEF35FE/t51.2885-15/e35/s320x320/28433157_152090812270581_1868288061972938752_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/db6f9145a39a5e9b12ea9b29f6a40512/5C1405A9/t51.2885-15/sh0.08/e35/s640x640/28433157_152090812270581_1868288061972938752_n.jpg%22%7D%7D,%22created_time%22:%221520033019%22,%22caption%22:%7B%22id%22:%2217886980878195399%22,%22text%22:%22Sweat%20means%20nothing.%20Well,%20it%20doesn\\\'t%20mean%20NOTHING,%20but%20we%20seem%20to%20think%20it%20has%20a%20much%20larger%20role%20than%20it%20really%20does.%20For%20SOME%20reason%20we%20think%20sweat%20is%20a%20clear%20indicator%20of%20fat%20burn.%20%E2%80%A6%E2%A0%80%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/03/sweat-fat-burn-and-how-it-all-really-works.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221520033019%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:267%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bf1tI6aHT4T/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221721431423973169250_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/ecf56b0b5526792ad7f6bee911ee80f4/5BF12B0C/t51.2885-15/e35/s150x150/27881424_1200648580072014_5228287715467853824_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/4fcc943ad4b691b7f83e92b2bc38d33d/5BF48C74/t51.2885-15/e35/s320x320/27881424_1200648580072014_5228287715467853824_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/78a99ddc82eed3f8390fbbb883b5d69f/5C0D8C89/t51.2885-15/sh0.08/e35/s640x640/27881424_1200648580072014_5228287715467853824_n.jpg%22%7D%7D,%22created_time%22:%221519430638%22,%22caption%22:%7B%22id%22:%2217921583883068181%22,%22text%22:%22Some%20lessons%20shouldn\\\'t%20be%20learned%20the%20hard%20way.%20There%20are%20always%20fads%20that%20come%20and%20go,%20and%20it\\\'s%20usually%20ok%20to%20let%20people%20learn%20from%20their%20mistakes.%20Some%20mistakes,%20though...%20are%20too%20harmful%20for%20trial%20and%20%E2%80%A6%E2%A0%80%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/02/sexy-or-dangerous-the-shocking-truth-about-waist-trainers.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221519430638%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:139%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:0%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BfjwMJzHZhi/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221719165874937440451_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/b7faff695eca759242a51304b5b55052/5BF4E025/t51.2885-15/e35/s150x150/27890704_580849775602689_4085373686524149760_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/55a73a20c19c3a03e0bb71e3281369a5/5BF01DD5/t51.2885-15/e35/s320x320/27890704_580849775602689_4085373686524149760_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/3966b4596c99831f83975cd0307ce3b5/5C0DE582/t51.2885-15/sh0.08/e35/s640x640/27890704_580849775602689_4085373686524149760_n.jpg%22%7D%7D,%22created_time%22:%221519160564%22,%22caption%22:%7B%22id%22:%2217907939265092167%22,%22text%22:%22I%20LOVE%20that%20my%20personal%20training%20clients%20bring%20me%20iced%20coffee!%20I\\\'m%20so%20spoiled%20%F0%9F%98%81%F0%9F%98%81%F0%9F%98%87.%5Cn.%5CnAnd%20just%20like%20I%20preach%20to%20them,%20I%20don\\\'t%20load%20it%20up%20with%20cream%20and%20sugar%20and%20garbage.%20Just%20a%20little%20@NOWFoodsOfficial%20Better%20Stevia%20%F0%9F%98%81%5Cn.%5CnWhat%20are%20YOU%20drinkin\\\'?%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathon%20#coffee%20#caffeinefix%20#coffeeporn%20#caffeineaddict%22,%22created_time%22:%221519160564%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:199%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22runhappy%22,%22igrunners%22,%22runchat%22,%22runforfun%22,%22caffeinefix%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22coffeeporn%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22coffee%22,%22instagood%22,%22halfmarathon%22,%22caffeineaddict%22,%22instarunners%22%5D,%22filter%22:%22Hefe%22,%22comments%22:%7B%22count%22:1%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BfbtEE1nqjD/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221717815496887194216_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/113486b3ff89daaf8db4de386d90a99c/5BEEA457/t51.2885-15/e35/s150x150/27580421_1201073350027419_6138144543914065920_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/b022467491380e990af210309c39a785/5C0F1C2F/t51.2885-15/e35/s320x320/27580421_1201073350027419_6138144543914065920_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/ec6e1869044e6910f6e8b6f938765ff2/5BCF98D2/t51.2885-15/sh0.08/e35/s640x640/27580421_1201073350027419_6138144543914065920_n.jpg%22%7D%7D,%22created_time%22:%221518999586%22,%22caption%22:%7B%22id%22:%2217866989994202676%22,%22text%22:%22PRO%20TIP%20-%20doing%20your%20weekend%20long%20run%20on%20a%20treadmill...%20not%20as%20easy%20as%20one%20might%20think.%5Cn.%5CnOMG%20that%20was%20the%20WORST!%20However,%20it%20was%20also%20the%20FARTHEST%20I\\\'ve%20ever%20actually%20gone%20on%20a%20treadmill%20in%20one%20shot,%20so%20I%20guess%20I%20can%20be%20happy%20about%20that%20victory.%20Sped%20up%20on%20the%20last%20mile%20-%206%20MPH%20(10:00%20min/mi)%20was%20my%20cruising%20speed...%20and%20by%20the%20finish%20I%20was%20crushing%20an%208%20MPH%20sprint.%20yikes!%5Cn.%5CnHow%20did%20YOUR%20Sunday%20Runday%20go?%20:)%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221518999586%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:225%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:4%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BfW6BfRn1Jo/%22,%22location%22:%7B%22latitude%22:41.924971255226,%22longitude%22:-71.358153820038,%22name%22:%22Anytime%20Fitness%20Attleboro%22,%22id%22:284141335%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221715446767897284505_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/45232e6f506700cbeb31a8e36efeb559/5C13C1CB/t51.2885-15/e35/s150x150/27891572_169708980336950_8704042054759481344_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/3cb953a908dbd91953cea40d3796ff9a/5BD1853B/t51.2885-15/e35/s320x320/27891572_169708980336950_8704042054759481344_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/ed03601ed16b09feecf3550a1dbf0a45/5BD16F6C/t51.2885-15/sh0.08/e35/s640x640/27891572_169708980336950_8704042054759481344_n.jpg%22%7D%7D,%22created_time%22:%221518717212%22,%22caption%22:%7B%22id%22:%2217909451214125755%22,%22text%22:%22You%20don\\\'t%20have%20to%20be%20great%20to%20start...%20but%20you%20have%20to%20start%20to%20be%20great.%20Caroline%20Boller%20shares%20her%20story%20-%20Average%20Jane%20to%20world-class%20ultramarathoner.%5Cn%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/02/become-world-class-athlete.html.%5Cn%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221518717212%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:225%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:1%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BfOfb8fnA-Z/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221715320287150343452_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/b6474d60ec41ed121c9a8bb2df824362/5BD89F1C/t51.2885-15/e35/s150x150/27579929_1598660460189296_4879946737977917440_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/f1e7861d51d971c0c6dfda878c973da4/5BE1D264/t51.2885-15/e35/s320x320/27579929_1598660460189296_4879946737977917440_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/7695249f9df0e6fe11ce381d2c8a81a9/5BCDBE99/t51.2885-15/sh0.08/e35/s640x640/27579929_1598660460189296_4879946737977917440_n.jpg%22%7D%7D,%22created_time%22:%221518702134%22,%22caption%22:%7B%22id%22:%2217907190837087762%22,%22text%22:%22HIIT%20workout%20with%20@FitWifeMegan,%20one%20personal%20training%20client%20session,%20a%20bunch%20of%20fitness%20questions%20answered%20online,%20AND%20a%203%20mile%20run%20-%20Done!%20Got%20more%20done%20by%208%20AM%20than%20some%20people%20do%20all%20day%20%F0%9F%91%8C%F0%9F%91%8D%F0%9F%98%8E.%20Feeling%20pretty%20good%20about%20that.%5Cn%5CnWhat\\\'s%20on%20the%20docket%20for%20YOU%20today?%20Got%20a%20workout%20or%20run%20coming?%20Already%20do%20it?%20Let\\\'s%20hear%20about%20it!%5Cn%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221518702134%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:253%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:0%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BfOCraHngUc/%22,%22location%22:%7B%22latitude%22:41.924971255226,%22longitude%22:-71.358153820038,%22name%22:%22Anytime%20Fitness%20Attleboro%22,%22id%22:284141335%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221711303620154043084_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/87db0a359f6aaef37aa3553fece03785/5BE38835/t51.2885-15/e35/s150x150/27880491_1154588571310294_8616551505060691968_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/cd073509e9b0aee4e96c279684b7dba9/5C0E884D/t51.2885-15/e35/s320x320/27880491_1154588571310294_8616551505060691968_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/719d1411f9ec382a2735f09e69f6175b/5BD06CB0/t51.2885-15/sh0.08/e35/s640x640/27880491_1154588571310294_8616551505060691968_n.jpg%22%7D%7D,%22created_time%22:%221518223310%22,%22caption%22:%7B%22id%22:%2217923947823049556%22,%22text%22:%22There\\\'s%20so%20much%20information%20out%20there.%20With%20the%20wealth%20of%20health,%20fitness,%20and%20nutrition%20information%20available%20to%20us%20today,%20it\\\'s%20a%20wonder%20we\\\'re%20able%20to%20keep%20it%20all%20straight.%20Not%20all%20of%20it%20is%20right,%20though.%20%E2%80%A6%5Cn%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/02/4-fitness-myths-busted-explained-solved.html.%5Cn%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221518223310%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:196%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Be_xZNeHyrM/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221701598118096637696_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/8fa890bf0ce4cf145a514797ba5cc3a8/5BF03D47/t51.2885-15/e35/s150x150/26332900_145295546168640_1306904045037813760_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/ea50de24202cb122582fc3bfc75441f8/5BD756B7/t51.2885-15/e35/s320x320/26332900_145295546168640_1306904045037813760_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/a6a38134f8f00c2c493c4f149044aaa8/5BF266E0/t51.2885-15/sh0.08/e35/s640x640/26332900_145295546168640_1306904045037813760_n.jpg%22%7D%7D,%22created_time%22:%221517066324%22,%22caption%22:%7B%22id%22:%2217921282110039698%22,%22text%22:%22We%20always%20talk%20about%20the%20challenges%20to%20fitness%20success,%20and%20we%20talk%20about%20how%20great%20it%20feels%20to%20finally%20WIN%20in%20fitness.%20What%20about%20that%20feeling%20when%20you%20first%20realize%20you\\\'re%20GOING%20to%20win%5Cn.%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/01/that-feeling-when-you-turn-the-tide.html.%5Cn%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221517066324%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:219%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:1%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BedSnkTn48A/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221698633027705148949_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/35d69ece9da3ca6d3769ed7c9bbd48ee/5BCF756C/t51.2885-15/e35/s150x150/26274321_153709558560181_1966240271536488448_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/0eb252c452b4c96862d2c5c96dc5fcca/5BEDE99C/t51.2885-15/e35/s320x320/26274321_153709558560181_1966240271536488448_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/7b4562fe1ffcccd1bbb0c3d9908e46c6/5BE3F4CB/t51.2885-15/sh0.08/e35/s640x640/26274321_153709558560181_1966240271536488448_n.jpg%22%7D%7D,%22created_time%22:%221516712858%22,%22caption%22:%7B%22id%22:%2217919845866018008%22,%22text%22:%22Who\\\'s%20STOKED%20to%20be%20at%20the%20gym%20at%205:20%20am?%20Obv%20THIS%20GUY!%20%F0%9F%98%81%F0%9F%98%81%F0%9F%98%81%F0%9F%91%8C%F0%9F%A4%A3.%5Cn.%5CnGotta%20get%20it%20done.%20Waiting%20for%20@FitWifeMegan,%20then%20crushing%20a%20HIIT%20workout%20and%20a%20run.%20Even%20when%20you%20don\\\'t%20want%20to...%20Still%20gotta%20make%20it%20happen.%5Cn.%5CnWhat%20are%20YOU%20getting%20done%20today?%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#runningtime%20#LiveLifeLimitless%20#marathontraining%20#marathon%20#teamnuun%20#runitfast%22,%22created_time%22:%221516712858%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:293%7D,%22tags%22:%5B%22runstrong%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22teamnuun%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22runitfast%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BeSwb0sHJYV/%22,%22location%22:%7B%22latitude%22:41.924971255226,%22longitude%22:-71.358153820038,%22name%22:%22Anytime%20Fitness%20Attleboro%22,%22id%22:284141335%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221696624920628070638_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/2cdd3aa6b71232f16885dc50803e08ca/5C11F462/t51.2885-15/e35/s150x150/26343727_162166917742301_8517721558800662528_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/76387bdd3f1e1b4b954279ed3fa2ec6e/5BE1BA92/t51.2885-15/e35/s320x320/26343727_162166917742301_8517721558800662528_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/dec5729adc926a57badf09facd5d29eb/5BEDF3C5/t51.2885-15/sh0.08/e35/s640x640/26343727_162166917742301_8517721558800662528_n.jpg%22%7D%7D,%22created_time%22:%221516473473%22,%22caption%22:%7B%22id%22:%2217891191456162635%22,%22text%22:%22We\\\'re%20not%20perfect.%20So%20it\\\'s%20no%20surprise%20that,%20all%20too%20often,%20we%20go%20looking%20for%20answers%20to%20our%20problems%20in%20all%20the%20wrong%20places...%20New%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/01/looking-love-wrong-places.html.%5Cn%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221516473473%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:183%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:1%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BeLn2BPHIju/%22,%22location%22:%7B%22latitude%22:41.9281,%22longitude%22:-71.3146,%22name%22:%22Attleboro,%20Massachusetts%22,%22id%22:217054488%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221691442313288386546_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/99828ae8e84581efa92e2d688067036a/5BDFABF3/t51.2885-15/e35/s150x150/26864025_386420891804147_6285326858330308608_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/b9c3d0a031f81af0d216efd9e946fd41/5C0F2803/t51.2885-15/e35/s320x320/26864025_386420891804147_6285326858330308608_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/5f866cc96a9ac6dd4559daa2ffa80ee0/5C128254/t51.2885-15/sh0.08/e35/s640x640/26864025_386420891804147_6285326858330308608_n.jpg%22%7D%7D,%22created_time%22:%221515855658%22,%22caption%22:%7B%22id%22:%2217892144862178351%22,%22text%22:%22When%20%5C%22new%20year,%20new%20me%5C%22%20loses%20the%20fun%20factor,%20the%20real%20work%20begins.%20You%20CAN%20stay%20on%20track%20and%20win%20the%20%5C%22fitness%5C%22%20war.%5Cn.%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/01/how-to-stay-on-track-and-win-the-war.html.%5Cn%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221515855658%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:279%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bd5NdKBnofy/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221689211914684333272_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/e33f5964fb1083a7feaf91db9c3d842b/5BE2E833/t51.2885-15/e35/s150x150/26067740_195334624379934_2383715881596223488_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/9ff43ee3e4deccc66fc7a18a954b01ee/5BE17AC3/t51.2885-15/e35/s320x320/26067740_195334624379934_2383715881596223488_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/b3fb2181ee114cd9474219d7c2af1bc3/5C0D5694/t51.2885-15/sh0.08/e35/s640x640/26067740_195334624379934_2383715881596223488_n.jpg%22%7D%7D,%22created_time%22:%221515589773%22,%22caption%22:%7B%22id%22:%2217917208392026256%22,%22text%22:%22Running%20without%20a%20sweatband,%20hat,%20or%20other%20assorted%20sweat-collecting%20device%20is%20NOT%20a%20good%20choice%20for%20me%20LOL.%205%20miles%20on%20the%20treadmill%20done...%20And%20now%20I\\\'m%20STOKED%20to%20get%20home%20for%20a%20frozen%20@NOWFoodsOfficial%20protein%20shake%20%F0%9F%98%81.%5Cn.%5CnI%20will%20say%20though...%20It%20was%20a%20less%20than%20perfect%20%20run.%20I%20had%20to%20stop%20a%20couple%20times%20to%20get%20freaking%20paper%20towels...%20I%20kid%20you%20not...%20It%20became%20difficult%20to%20see%20I%20was%20sweating%20so%20hard.%5Cn.%5CnWhat?%20I%20just%20sweat%20a%20lot...%20Doesn\\\'t%20everybody?%20Lol!%5Cn.%5CnWhat%20have%20YOU%20done%20so%20far%20today?%20Or%20do%20you%20work%20out%20at%20night?%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#teamnuun%22,%22created_time%22:%221515589773%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:365%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22teamnuun%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22X-Pro%20II%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BdxSUldHfzY/%22,%22location%22:%7B%22latitude%22:41.924971255226,%22longitude%22:-71.358153820038,%22name%22:%22Anytime%20Fitness%20Attleboro%22,%22id%22:284141335%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221687255655211023472_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/3154c49f9aac6fd5d099f399f9cfc862/5BF059D2/t51.2885-15/e35/s150x150/26066537_110350339770894_2434670896854597632_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/fc1989ef9e30b38126f5d6c888cc3af8/5BD40322/t51.2885-15/e35/s320x320/26066537_110350339770894_2434670896854597632_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/56813980394ed6393e5df0344a69fee4/5BF06C75/t51.2885-15/sh0.08/e35/s640x640/26066537_110350339770894_2434670896854597632_n.jpg%22%7D%7D,%22created_time%22:%221515356569%22,%22caption%22:%7B%22id%22:%2217857858942214788%22,%22text%22:%22What%20a%20COLD%20run!%20Felt%20like%20we%20were%20back%20out%20in%20#Millinocket!%209%20degrees...%20and%20that%20was%20waiting%20until%20noon%20to%20do%20the%20run...%20Yikes!%5Cn.%5CnAnd%20that%20competes%20Week%201%20of%20training%20for%20#OperationProvidence!%208%20miles%20for%20both%20of%20us.%20It%20was%20rough%20-%20ran%20on%20snow%20and%20ice%20the%20whole%20time%20since%20I%20was%20wearing%20@YakTraxTraction...%20But%20I%20did%20it.%20Kinda%20bummed%20though%20-%20we%20did%20this%20at%20my%20parents\\\'%20place...%20And%20I%20forgot%20to%20bring%20my%20@NowFoodsOfficial%20bcaa\\\'s%20and%20protein%20powder!%20Ugh.%5Cn.%5CnDid%20you%20get%20a%20run%20in%20today?%20Outdoors?!%20Tell%20us%20all%20about%20it!%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#runningtime%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20@runmillinocket%20@nowfoodsofficial%20#teamnuun%22,%22created_time%22:%221515356569%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:497%7D,%22tags%22:%5B%22runstrong%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22teamnuun%22,%22running%22,%22run%22,%22runnerscommunity%22,%22millinocket%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22operationprovidence%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:3%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BdqVhQ2Hzxw/%22,%22location%22:%7B%22latitude%22:41.5651,%22longitude%22:-70.55,%22name%22:%22East%20Falmouth,%20Massachusetts%22,%22id%22:246761594%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221685945737212084144_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/4f8e8e6fdc43e43c8b46526f1cce94e0/5BF46F6B/t51.2885-15/e35/s150x150/26347071_957986861016411_5082278691627597824_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/5552e11ae7fbed3a4d1658495012b771/5BD0E99B/t51.2885-15/e35/s320x320/26347071_957986861016411_5082278691627597824_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/23c05ad7ffc150fe7dd679172d5ffd42/5BD2C3CC/t51.2885-15/sh0.08/e35/s640x640/26347071_957986861016411_5082278691627597824_n.jpg%22%7D%7D,%22created_time%22:%221515200415%22,%22caption%22:%7B%22id%22:%2217893051111137075%22,%22text%22:%22Is%20it%20frustrating?%20Sure.%20Can%20it%20be%20done?%20Yes.%20And%20you%20can%20be%20better%20than%20ever%20before.%5Cn%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/01/starting-not-end-world.html.%5Cn%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221515200415%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:375%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:4%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BdlrrcpHD-w/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221685204195052717753_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/4cb89e1afafd31e1edbb097da036c178/5C12970E/t51.2885-15/e35/s150x150/26071078_166716633938633_5080286471047348224_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/06e84e918dd912f27e2e388153a54105/5BD94EFE/t51.2885-15/e35/s320x320/26071078_166716633938633_5080286471047348224_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/14c27f2930a862109e530c7fc37be2fe/5BE136A9/t51.2885-15/sh0.08/e35/s640x640/26071078_166716633938633_5080286471047348224_n.jpg%22%7D%7D,%22created_time%22:%221515112016%22,%22caption%22:%7B%22id%22:%2217886609565172991%22,%22text%22:%22I%20guess%20I%20have%20a%20habit%20of%20running%20in%20winter%20storms%20and%20blizzards,%20huh?%20Lol!%20Got%202.25%20of%20my%20planned%203%20miles%20before%20I%20started%20slipping%20on%20snow%20and%20couldn\\\'t%20see%20through%20it%20anymore.%20Gotta%20stick%20to%20the%20plan,%20right?%20#OperationProvidence%20is%20underway!%5Cn.%5CnDid%20you%20get%20any%20miles%20in%20today?%20In%20the%20snow?%20Let\\\'s%20hear%20it!%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#teamnuun%22,%22created_time%22:%221515112016%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:659%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22teamnuun%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22operationprovidence%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:9%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BdjDElsHYa5/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221684494351094115461_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/207e140a64cbb4ba0fbb937efb3fc2bf/5BDFDDAA/t51.2885-15/e35/s150x150/25026343_1769708883063995_4240616370359762944_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/ebb7368b36169626ba5a5820165927be/5BF235D2/t51.2885-15/e35/s320x320/25026343_1769708883063995_4240616370359762944_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/52863636e627ce5ddc3311404ea39d89/5C0FDB2F/t51.2885-15/sh0.08/e35/s640x640/25026343_1769708883063995_4240616370359762944_n.jpg%22%7D%7D,%22created_time%22:%221515027396%22,%22caption%22:%7B%22id%22:%2217892497815143619%22,%22text%22:%22I\\\'m%20pooped!%20Day%202%20of%20Operation%20Providence%20was%20a%20success!%20Got%20a%20solid%20HIIT%20workout%20in%20with%20@FitWifeMegan%20then%20got%205%20miles%20on%20the%20treadmill.%20All%20that%20and%20showered%20before%208%20am%20%F0%9F%98%81.%5Cn.%5CnWanna%20know%20what%20Operation%20Providence%20is?%20Better%20listen%20to%20episode%2071%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20tomorrow%20%F0%9F%98%81.%5Cn.%5CnNow%20I%20get%20to%20enjoy%20my%20@NowFoodsOfficial%20chocolate%20pb%20raspberry%20shake%20and%20relax%20for%20a%20few%20before%20getting%20down%20to%20business.%5Cn.%5CnWhat\\\'s%20YOUR%20workout%20today?%20Running?%20Crosstraining?%20Let\\\'s%20hear%20it!%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221515027396%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:313%7D,%22tags%22:%5B%22runstrong%22,%22jogging%22,%22icaniwill%22,%22runhappy%22,%22igrunners%22,%22runningtime%22,%22yesican%22,%22runchat%22,%22runforfun%22,%22fitfluential%22,%22running%22,%22run%22,%22runnerscommunity%22,%22livelifelimitless%22,%22ultramarathoner%22,%22runner%22,%22marathon%22,%22runnershigh%22,%22findyourstrong%22,%22halfmarathontraining%22,%22runnersofinstagram%22,%22runningislife%22,%22runspo%22,%22instagood%22,%22halfmarathon%22,%22instarunners%22,%22marathontraining%22%5D,%22filter%22:%22Amaro%22,%22comments%22:%7B%22count%22:6%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bdghq__HeyF/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221682988237403740652_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/710cb10d3ff4518fd4f9a0f649a84a59/5BD2FE4B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/ab0b4797b23d5438462ad8d823ceaaa6/5C0EF5D6/t51.2885-15/e35/s150x150/26225156_201057330448490_856812964433362944_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/134020ea5ea66bfcc1f045f86e8b943f/5BF16ADB/t51.2885-15/e35/s320x320/26225156_201057330448490_856812964433362944_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/cc964d0c225a748369d5b249a2c03e7a/5BD99537/t51.2885-15/sh0.08/e35/s640x640/26225156_201057330448490_856812964433362944_n.jpg%22%7D%7D,%22created_time%22:%221514847853%22,%22caption%22:%7B%22id%22:%2217892568273136379%22,%22text%22:%22@FitWifeMegan%20and%20I%20got%20into%20the%20gym%20this%20afternoon%20to%20get%202018%20started%20off%20right!%20Can\\\'t%20hit%20your%20goals%20if%20you%20don\\\'t%20do%20the%20work.%5Cn.%5CnAnd%20as%20soon%20as%20I%20de-stinkified%20myself...%20my%20Purple%20Warriors%20came%20in%20and%20crushed%20their%20group%20training%20session!%5Cn.%5CnDid%20you%20get%20a%20workout%20in%20to%20start%20the%20year?%20If%20yes...%20Tell%20us%20about%20it!%20And%20if%20not...%20It\\\'s%20not%20too%20late%20%F0%9F%98%81.%5Cn____________________________________________________%5Cn#fitfluential%20#findyourstrong%20#icaniwill%20#yesican%20#LiveLifeLimitless%20#instagood%20#workout%20#beastmode%20#fitness%20#personaltrainer%20#fitnessjourney%20#fitfam%20#fitlife%2','no'),(558243,'_amn_exact-metrics_last_checked','1537833600','yes'),(708995,'_transient_timeout_wpcom_social_media_icons_widget::is_active','1537905037','no'),(708996,'_transient_wpcom_social_media_icons_widget::is_active','0','no'),(582525,'exactmetrics_tracking_notice','1','yes'),(582526,'akismet_comment_form_privacy_notice','hide','yes'),(629407,'adrotate_hide_premium','1532597734','yes'),(629408,'adrotate_hide_premium_2','1532597734','yes'),(629409,'adrotate_hide_premium_3','1532597734','yes'),(672806,'wpseo_sitemap_post_tag_cache_validator','zVcl','no'),(681931,'jetpack_sync_full_enqueue_status','a:4:{s:9:\"constants\";a:3:{i:0;i:1;i:1;i:1;i:2;b:1;}s:9:\"functions\";a:3:{i:0;i:1;i:1;i:1;i:2;b:1;}s:7:\"options\";a:3:{i:0;i:1;i:1;i:1;i:2;b:1;}s:5:\"users\";b:0;}','no'),(693332,'duplicate_post_copystatus','','yes'),(693333,'duplicate_post_copyslug','','yes'),(693334,'duplicate_post_copyexcerpt','','yes'),(693335,'duplicate_post_copycontent','1','yes'),(693336,'duplicate_post_copythumbnail','','yes'),(693337,'duplicate_post_copytemplate','1','yes'),(693338,'duplicate_post_copyformat','1','yes'),(693339,'duplicate_post_copyauthor','','yes'),(693340,'duplicate_post_copypassword','','yes'),(693341,'duplicate_post_copyattachments','','yes'),(693342,'duplicate_post_copychildren','','yes'),(693343,'duplicate_post_copycomments','','yes'),(693344,'duplicate_post_copymenuorder','1','yes'),(693345,'duplicate_post_taxonomies_blacklist','a:1:{i:0;s:8:\"post_tag\";}','yes'),(693346,'duplicate_post_blacklist','','yes'),(693347,'duplicate_post_types_enabled','a:2:{i:0;s:4:\"post\";i:1;s:4:\"page\";}','yes'),(693348,'duplicate_post_show_row','1','yes'),(693349,'duplicate_post_show_adminbar','1','yes'),(693350,'duplicate_post_show_submitbox','1','yes'),(693351,'duplicate_post_show_bulkactions','1','yes'),(693352,'duplicate_post_version','3.2.2','yes'),(693353,'duplicate_post_show_notice','','no'),(693684,'wpseo_sitemap_oembed_cache_cache_validator','qMtA','no'),(693330,'duplicate_post_copytitle','','yes'),(693331,'duplicate_post_copydate','','yes'),(702886,'duplicate_post_title_prefix','','yes'),(702887,'duplicate_post_title_suffix','','yes'),(702888,'duplicate_post_increase_menu_order_by','','yes'),(702889,'duplicate_post_roles','a:2:{i:0;s:13:\"administrator\";i:1;s:6:\"editor\";}','yes'),(701320,'_site_transient_update_themes','O:8:\"stdClass\":4:{s:12:\"last_checked\";i:1537903922;s:7:\"checked\";a:24:{s:7:\"cannyon\";s:6:\"0.0.19\";s:7:\"cats456\";s:3:\"1.7\";s:8:\"colinear\";s:5:\"1.0.2\";s:7:\"exhibit\";s:4:\"1.04\";s:4:\"flat\";s:6:\"1.7.11\";s:9:\"forefront\";s:5:\"1.0.4\";s:10:\"freelancer\";s:3:\"0.6\";s:13:\"generatepress\";s:5:\"2.1.4\";s:9:\"hemingway\";s:4:\"1.67\";s:6:\"hueman\";s:5:\"3.4.1\";s:6:\"icoach\";s:4:\"1.19\";s:5:\"indie\";s:5:\"1.3.6\";s:10:\"lesse-lite\";s:5:\"1.2.0\";s:6:\"mantle\";s:6:\"1.2.33\";s:11:\"olsen-light\";s:5:\"1.2.1\";s:5:\"omega\";s:5:\"1.3.0\";s:7:\"radiate\";s:5:\"1.2.9\";s:9:\"sg-window\";s:5:\"1.2.3\";s:9:\"sparkling\";s:5:\"2.4.4\";s:13:\"twentyfifteen\";s:3:\"2.0\";s:15:\"twentyseventeen\";s:3:\"1.7\";s:13:\"twentysixteen\";s:3:\"1.5\";s:13:\"weaver-xtreme\";s:5:\"4.0.8\";s:4:\"xmag\";s:5:\"1.2.8\";}s:8:\"response\";a:0:{}s:12:\"translations\";a:0:{}}','no'),(692848,'easyazon-version','4.0.20','yes'),(692810,'pts_plugin_activation_errors','','yes'),(693888,'wpseo_sitemap_secondline_psb_post_cache_validator','2eSb1','no'),(681923,'_transient_timeout_jetpack_file_data_6.5','1538640670','no'),(681924,'_transient_jetpack_file_data_6.5','a:58:{s:32:\"c22c48d7cfe9d38dff2864cfea64636a\";a:15:{s:4:\"name\";s:20:\"Spelling and Grammar\";s:11:\"description\";s:39:\"Check your spelling, style, and grammar\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"6\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:7:\"Writing\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:115:\"after the deadline, afterthedeadline, spell, spellchecker, spelling, grammar, proofreading, style, language, cliche\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"fb5c4814ddc3946a3f22cc838fcb2af3\";a:15:{s:4:\"name\";s:8:\"Carousel\";s:11:\"description\";s:75:\"Display images and galleries in a gorgeous, full-screen browsing experience\";s:14:\"jumpstart_desc\";s:79:\"Brings your photos and images to life as full-size, easily navigable galleries.\";s:4:\"sort\";s:2:\"22\";s:20:\"recommendation_order\";s:2:\"12\";s:10:\"introduced\";s:3:\"1.5\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:17:\"Photos and Videos\";s:7:\"feature\";s:21:\"Appearance, Jumpstart\";s:25:\"additional_search_queries\";s:80:\"gallery, carousel, diaporama, slideshow, images, lightbox, exif, metadata, image\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"5813eda53235a9a81a69b1f6a4a15db6\";a:15:{s:4:\"name\";s:13:\"Comment Likes\";s:11:\"description\";s:64:\"Increase visitor engagement by adding a Like button to comments.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"39\";s:20:\"recommendation_order\";s:2:\"17\";s:10:\"introduced\";s:3:\"5.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:6:\"Social\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:37:\"like widget, like button, like, likes\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"7ef4ca32a1c84fc10ef50c8293cae5df\";a:15:{s:4:\"name\";s:8:\"Comments\";s:11:\"description\";s:80:\"Let readers use WordPress.com, Twitter, Facebook, or Google+ accounts to comment\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"20\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.4\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:6:\"Social\";s:7:\"feature\";s:10:\"Engagement\";s:25:\"additional_search_queries\";s:53:\"comments, comment, facebook, twitter, google+, social\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"c5331bfc2648dfeeebe486736d79a72c\";a:15:{s:4:\"name\";s:12:\"Contact Form\";s:11:\"description\";s:57:\"Insert a customizable contact form anywhere on your site.\";s:14:\"jumpstart_desc\";s:111:\"Adds a button to your post and page editors, allowing you to build simple forms to help visitors stay in touch.\";s:4:\"sort\";s:2:\"15\";s:20:\"recommendation_order\";s:2:\"14\";s:10:\"introduced\";s:3:\"1.3\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:5:\"Other\";s:7:\"feature\";s:18:\"Writing, Jumpstart\";s:25:\"additional_search_queries\";s:44:\"contact, form, grunion, feedback, submission\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"707c77d2e8cb0c12d094e5423c8beda8\";a:15:{s:4:\"name\";s:20:\"Custom content types\";s:11:\"description\";s:74:\"Display different types of content on your site with custom content types.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"34\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"3.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:7:\"Writing\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:72:\"cpt, custom post types, portfolio, portfolios, testimonial, testimonials\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"cd499b1678cfe3aabfc8ca0d3eb7e8b9\";a:15:{s:4:\"name\";s:10:\"Custom CSS\";s:11:\"description\";s:53:\"Tweak your site’s CSS without modifying your theme.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"2\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.7\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:10:\"Appearance\";s:7:\"feature\";s:10:\"Appearance\";s:25:\"additional_search_queries\";s:108:\"css, customize, custom, style, editor, less, sass, preprocessor, font, mobile, appearance, theme, stylesheet\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"7d266d6546645f42cf52a66387699c50\";a:15:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"5d436678d5e010ac6b0f157aa1021554\";a:15:{s:4:\"name\";s:21:\"Enhanced Distribution\";s:11:\"description\";s:27:\"Increase reach and traffic.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"5\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.2\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:6:\"Public\";s:11:\"module_tags\";s:7:\"Writing\";s:7:\"feature\";s:10:\"Engagement\";s:25:\"additional_search_queries\";s:54:\"google, seo, firehose, search, broadcast, broadcasting\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"2c9ff765b826940496a65c0f927a594a\";a:15:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"092b94702bb483a5472578283c2103d6\";a:15:{s:4:\"name\";s:16:\"Google Analytics\";s:11:\"description\";s:56:\"Set up Google Analytics without touching a line of code.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"37\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"4.5\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:10:\"Engagement\";s:25:\"additional_search_queries\";s:37:\"webmaster, google, analytics, console\";s:12:\"plan_classes\";s:17:\"business, premium\";}s:32:\"6bd77e09440df2b63044cf8cb7963773\";a:15:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"ee1a10e2ef5733ab19eb1eb552d5ecb3\";a:15:{s:4:\"name\";s:19:\"Gravatar Hovercards\";s:11:\"description\";s:58:\"Enable pop-up business cards over commenters’ Gravatars.\";s:14:\"jumpstart_desc\";s:131:\"Let commenters link their profiles to their Gravatar accounts, making it easy for your visitors to learn more about your community.\";s:4:\"sort\";s:2:\"11\";s:20:\"recommendation_order\";s:2:\"13\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:18:\"Social, Appearance\";s:7:\"feature\";s:21:\"Appearance, Jumpstart\";s:25:\"additional_search_queries\";s:20:\"gravatar, hovercards\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"284c08538b0bdc266315b2cf80b9c044\";a:15:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"0ce5c3ac630dea9f41215e48bb0f52f3\";a:15:{s:4:\"name\";s:15:\"Infinite Scroll\";s:11:\"description\";s:53:\"Automatically load new content when a visitor scrolls\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"26\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:10:\"Appearance\";s:7:\"feature\";s:10:\"Appearance\";s:25:\"additional_search_queries\";s:33:\"scroll, infinite, infinite scroll\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"87da2858d4f9cadb6a44fdcf32e8d2b5\";a:15:{s:4:\"name\";s:8:\"JSON API\";s:11:\"description\";s:51:\"Allow applications to securely access your content.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"19\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.9\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:6:\"Public\";s:11:\"module_tags\";s:19:\"Writing, Developers\";s:7:\"feature\";s:7:\"General\";s:25:\"additional_search_queries\";s:50:\"api, rest, develop, developers, json, klout, oauth\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"004962cb7cb9ec2b64769ac4df509217\";a:15:{s:4:\"name\";s:14:\"Beautiful Math\";s:11:\"description\";s:57:\"Use LaTeX markup for complex equations and other geekery.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"12\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:7:\"Writing\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:47:\"latex, math, equation, equations, formula, code\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"7f408184bee8850d439c01322867e72c\";a:15:{s:4:\"name\";s:11:\"Lazy Images\";s:11:\"description\";s:16:\"Lazy load images\";s:14:\"jumpstart_desc\";s:164:\"Lazy-loading images improve your site\'s speed and create a smoother viewing experience. Images will load as visitors scroll down the screen, instead of all at once.\";s:4:\"sort\";s:2:\"24\";s:20:\"recommendation_order\";s:2:\"14\";s:10:\"introduced\";s:5:\"5.6.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:23:\"Appearance, Recommended\";s:7:\"feature\";s:21:\"Appearance, Jumpstart\";s:25:\"additional_search_queries\";s:33:\"mobile, theme, performance, image\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"2ad914b747f382ae918ed3b37077d4a1\";a:15:{s:4:\"name\";s:5:\"Likes\";s:11:\"description\";s:63:\"Give visitors an easy way to show they appreciate your content.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"23\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.2\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:6:\"Social\";s:7:\"feature\";s:10:\"Engagement\";s:25:\"additional_search_queries\";s:26:\"like, likes, wordpress.com\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"b347263e3470979442ebf0514e41e893\";a:15:{s:4:\"name\";s:6:\"Manage\";s:11:\"description\";s:54:\"Manage all of your sites from a centralized dashboard.\";s:14:\"jumpstart_desc\";s:151:\"Helps you remotely manage plugins, turn on automated updates, and more from wordpress.com.\";s:4:\"sort\";s:1:\"1\";s:20:\"recommendation_order\";s:1:\"3\";s:10:\"introduced\";s:3:\"3.4\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:35:\"Centralized Management, Recommended\";s:7:\"feature\";s:7:\"General\";s:25:\"additional_search_queries\";s:26:\"manage, management, remote\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"589982245aa6f495b72ab7cf57a1a48e\";a:15:{s:4:\"name\";s:8:\"Markdown\";s:11:\"description\";s:50:\"Write posts or pages in plain-text Markdown syntax\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"31\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.8\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:7:\"Writing\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:12:\"md, markdown\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"d3bec8e063d637bc285018241b783725\";a:15:{s:4:\"name\";s:21:\"WordPress.com Toolbar\";s:11:\"description\";s:91:\"Replaces the admin bar with a useful toolbar to quickly manage your site via WordPress.com.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"38\";s:20:\"recommendation_order\";s:2:\"16\";s:10:\"introduced\";s:3:\"4.8\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:7:\"General\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:19:\"adminbar, masterbar\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"6ab1c3e749bcfba2dedbaebe6c9fc614\";a:15:{s:4:\"name\";s:12:\"Mobile Theme\";s:11:\"description\";s:31:\"Enable the Jetpack Mobile theme\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"21\";s:20:\"recommendation_order\";s:2:\"11\";s:10:\"introduced\";s:3:\"1.8\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:31:\"Appearance, Mobile, Recommended\";s:7:\"feature\";s:10:\"Appearance\";s:25:\"additional_search_queries\";s:24:\"mobile, theme, minileven\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"b7be7da643ec641511839ecc6afb6def\";a:15:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"d54f83ff429a8a37ace796de98459411\";a:15:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"0f8b373fa12c825162c0b0bc20b8bbdd\";a:15:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"5d7b0750cb34a4a72a44fa67790de639\";a:15:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"f07fde8db279ffb0116c727df72c6374\";a:15:{s:4:\"name\";s:7:\"Monitor\";s:11:\"description\";s:61:\"Receive immediate notifications if your site goes down, 24/7.\";s:14:\"jumpstart_desc\";s:61:\"Receive immediate notifications if your site goes down, 24/7.\";s:4:\"sort\";s:2:\"28\";s:20:\"recommendation_order\";s:2:\"10\";s:10:\"introduced\";s:3:\"2.6\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:11:\"Recommended\";s:7:\"feature\";s:19:\"Security, Jumpstart\";s:25:\"additional_search_queries\";s:37:\"monitor, uptime, downtime, monitoring\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"136a5445a49150db75472862f3d3aefb\";a:15:{s:4:\"name\";s:13:\"Notifications\";s:11:\"description\";s:57:\"Receive instant notifications of site comments and likes.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"13\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.9\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:5:\"Other\";s:7:\"feature\";s:7:\"General\";s:25:\"additional_search_queries\";s:62:\"notification, notifications, toolbar, adminbar, push, comments\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"395d8ae651afabb54d1e98440674b384\";a:15:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"4484ac68583fbbaab0ef698cdc986950\";a:15:{s:4:\"name\";s:6:\"Photon\";s:11:\"description\";s:29:\"Serve images from our servers\";s:14:\"jumpstart_desc\";s:141:\"Mirrors and serves your images from our free and fast image CDN, improving your site’s performance with no additional load on your servers.\";s:4:\"sort\";s:2:\"25\";s:20:\"recommendation_order\";s:1:\"1\";s:10:\"introduced\";s:3:\"2.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:42:\"Photos and Videos, Appearance, Recommended\";s:7:\"feature\";s:34:\"Recommended, Jumpstart, Appearance\";s:25:\"additional_search_queries\";s:38:\"photon, image, cdn, performance, speed\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"6f30193afa5b1360e3fa2676501b5e3a\";a:15:{s:4:\"name\";s:13:\"Post by email\";s:11:\"description\";s:33:\"Publish posts by sending an email\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"14\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:7:\"Writing\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:20:\"post by email, email\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"3e9f8bd3755d92e8e5d06966a957beb8\";a:15:{s:4:\"name\";s:7:\"Protect\";s:11:\"description\";s:41:\"Block suspicious-looking sign in activity\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"1\";s:20:\"recommendation_order\";s:1:\"4\";s:10:\"introduced\";s:3:\"3.4\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:11:\"Recommended\";s:7:\"feature\";s:8:\"Security\";s:25:\"additional_search_queries\";s:65:\"security, secure, protection, botnet, brute force, protect, login\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"0cacc8ab2145ad11cb54d181a98aa550\";a:15:{s:4:\"name\";s:9:\"Publicize\";s:11:\"description\";s:27:\"Automated social marketing.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"10\";s:20:\"recommendation_order\";s:1:\"7\";s:10:\"introduced\";s:3:\"2.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:19:\"Social, Recommended\";s:7:\"feature\";s:10:\"Engagement\";s:25:\"additional_search_queries\";s:107:\"facebook, twitter, google+, googleplus, google, path, tumblr, linkedin, social, tweet, connections, sharing\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"a528c2f803a92c5c2effa67cd33ab33a\";a:15:{s:4:\"name\";s:20:\"Progressive Web Apps\";s:11:\"description\";s:85:\"Speed up and improve the reliability of your site using the latest in web technology.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"38\";s:20:\"recommendation_order\";s:2:\"18\";s:10:\"introduced\";s:5:\"5.6.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:10:\"Developers\";s:7:\"feature\";s:7:\"Traffic\";s:25:\"additional_search_queries\";s:26:\"manifest, pwa, progressive\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"329b8efce059081d46936ece0c6736b3\";a:15:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"5fdd42d482712fbdaf000b28ea7adce9\";a:15:{s:4:\"name\";s:13:\"Related posts\";s:11:\"description\";s:64:\"Increase page views by showing related content to your visitors.\";s:14:\"jumpstart_desc\";s:113:\"Keep visitors engaged on your blog by highlighting relevant and new content at the bottom of each published post.\";s:4:\"sort\";s:2:\"29\";s:20:\"recommendation_order\";s:1:\"9\";s:10:\"introduced\";s:3:\"2.9\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:11:\"Recommended\";s:7:\"feature\";s:21:\"Engagement, Jumpstart\";s:25:\"additional_search_queries\";s:22:\"related, related posts\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"2c5096ef610018e98a8bcccfbea4471e\";a:15:{s:4:\"name\";s:6:\"Search\";s:11:\"description\";s:41:\"Enhanced search, powered by Elasticsearch\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"34\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"5.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:5:\"false\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:6:\"Search\";s:25:\"additional_search_queries\";s:6:\"search\";s:12:\"plan_classes\";s:8:\"business\";}s:32:\"0d81dd7df3ad2f245e84fd4fb66bf829\";a:15:{s:4:\"name\";s:9:\"SEO Tools\";s:11:\"description\";s:50:\"Better results on search engines and social media.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"35\";s:20:\"recommendation_order\";s:2:\"15\";s:10:\"introduced\";s:3:\"4.4\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:18:\"Social, Appearance\";s:7:\"feature\";s:7:\"Traffic\";s:25:\"additional_search_queries\";s:81:\"search engine optimization, social preview, meta description, custom title format\";s:12:\"plan_classes\";s:17:\"business, premium\";}s:32:\"32aaa676b3b6c9f3ef22430e1e0bca24\";a:15:{s:4:\"name\";s:7:\"Sharing\";s:11:\"description\";s:37:\"Allow visitors to share your content.\";s:14:\"jumpstart_desc\";s:116:\"Twitter, Facebook and Google+ buttons at the bottom of each post, making it easy for visitors to share your content.\";s:4:\"sort\";s:1:\"7\";s:20:\"recommendation_order\";s:1:\"6\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:3:\"1.2\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:19:\"Social, Recommended\";s:7:\"feature\";s:21:\"Engagement, Jumpstart\";s:25:\"additional_search_queries\";s:141:\"share, sharing, sharedaddy, buttons, icons, email, facebook, twitter, google+, linkedin, pinterest, pocket, press this, print, reddit, tumblr\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"948472b453cda59b38bb7c37af889af0\";a:15:{s:4:\"name\";s:16:\"Shortcode Embeds\";s:11:\"description\";s:50:\"Embed media from popular sites without any coding.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"3\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:3:\"1.2\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:46:\"Photos and Videos, Social, Writing, Appearance\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:236:\"shortcodes, shortcode, embeds, media, bandcamp, dailymotion, facebook, flickr, google calendars, google maps, google+, polldaddy, recipe, recipes, scribd, slideshare, slideshow, slideshows, soundcloud, ted, twitter, vimeo, vine, youtube\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"7d00a6ca0a79fbe893275aaf6ed6ae42\";a:15:{s:4:\"name\";s:16:\"WP.me Shortlinks\";s:11:\"description\";s:54:\"Create short and simple links for all posts and pages.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"8\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:6:\"Social\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:17:\"shortlinks, wp.me\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"372e711395f23c466e04d4fd07f73099\";a:15:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"2ea687cec293289a2a3e5f0459e79768\";a:15:{s:4:\"name\";s:8:\"Sitemaps\";s:11:\"description\";s:50:\"Make it easy for search engines to find your site.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"13\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"3.9\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:6:\"Public\";s:11:\"module_tags\";s:20:\"Recommended, Traffic\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:39:\"sitemap, traffic, search, site map, seo\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"2fe9dc2c7389d4f0825a0b23bc8b19d1\";a:15:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"e7cf8a7e0f151ccf7cbdc6d8f118f316\";a:15:{s:4:\"name\";s:14:\"Single Sign On\";s:11:\"description\";s:62:\"Allow users to log into this site using WordPress.com accounts\";s:14:\"jumpstart_desc\";s:98:\"Lets you log in to all your Jetpack-enabled sites with one click using your WordPress.com account.\";s:4:\"sort\";s:2:\"30\";s:20:\"recommendation_order\";s:1:\"5\";s:10:\"introduced\";s:3:\"2.6\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:10:\"Developers\";s:7:\"feature\";s:19:\"Security, Jumpstart\";s:25:\"additional_search_queries\";s:34:\"sso, single sign on, login, log in\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"34fb073ed896af853ed48bd5739240cb\";a:15:{s:4:\"name\";s:10:\"Site Stats\";s:11:\"description\";s:44:\"Collect valuable traffic stats and insights.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"1\";s:20:\"recommendation_order\";s:1:\"2\";s:10:\"introduced\";s:3:\"1.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:23:\"Site Stats, Recommended\";s:7:\"feature\";s:10:\"Engagement\";s:25:\"additional_search_queries\";s:54:\"statistics, tracking, analytics, views, traffic, stats\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"8de0dfff24a17cf0fa0011dfc691a3f3\";a:15:{s:4:\"name\";s:13:\"Subscriptions\";s:11:\"description\";s:87:\"Allow users to subscribe to your posts and comments and receive notifications via email\";s:14:\"jumpstart_desc\";s:126:\"Give visitors two easy subscription options — while commenting, or via a separate email subscription widget you can display.\";s:4:\"sort\";s:1:\"9\";s:20:\"recommendation_order\";s:1:\"8\";s:10:\"introduced\";s:3:\"1.2\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:6:\"Social\";s:7:\"feature\";s:21:\"Engagement, Jumpstart\";s:25:\"additional_search_queries\";s:74:\"subscriptions, subscription, email, follow, followers, subscribers, signup\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"4744f348db095538d3edcacb0ed99c89\";a:15:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"d89db0d934b39f86065ff58e73594070\";a:15:{s:4:\"name\";s:15:\"Tiled Galleries\";s:11:\"description\";s:61:\"Display image galleries in a variety of elegant arrangements.\";s:14:\"jumpstart_desc\";s:61:\"Display image galleries in a variety of elegant arrangements.\";s:4:\"sort\";s:2:\"24\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.1\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:17:\"Photos and Videos\";s:7:\"feature\";s:21:\"Appearance, Jumpstart\";s:25:\"additional_search_queries\";s:43:\"gallery, tiles, tiled, grid, mosaic, images\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"01987a7ba5e19786f2992501add8181a\";a:15:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"20459cc462babfc5a82adf6b34f6e8b1\";a:15:{s:4:\"name\";s:12:\"Data Backups\";s:11:\"description\";s:54:\"Off-site backups, security scans, and automatic fixes.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"32\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:5:\"0:1.2\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:5:\"false\";s:4:\"free\";s:5:\"false\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:16:\"Security, Health\";s:25:\"additional_search_queries\";s:28:\"vaultpress, backup, security\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"836245eb0a8f0c5272542305a88940c1\";a:15:{s:4:\"name\";s:17:\"Site verification\";s:11:\"description\";s:58:\"Establish your site\'s authenticity with external services.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"33\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"3.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:10:\"Engagement\";s:25:\"additional_search_queries\";s:56:\"webmaster, seo, google, bing, pinterest, search, console\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"e94397a5c47c1be995eff613e65a674f\";a:15:{s:4:\"name\";s:10:\"VideoPress\";s:11:\"description\";s:27:\"Fast, ad-free video hosting\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"27\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.5\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:5:\"false\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:17:\"Photos and Videos\";s:7:\"feature\";s:7:\"Writing\";s:25:\"additional_search_queries\";s:25:\"video, videos, videopress\";s:12:\"plan_classes\";s:17:\"business, premium\";}s:32:\"032cd76e08467c732ccb026efda0c9cd\";a:15:{s:4:\"name\";s:17:\"Widget Visibility\";s:11:\"description\";s:42:\"Control where widgets appear on your site.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:2:\"17\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"2.4\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:10:\"Appearance\";s:7:\"feature\";s:10:\"Appearance\";s:25:\"additional_search_queries\";s:54:\"widget visibility, logic, conditional, widgets, widget\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"9b3e84beedf2e96f1ac5dd6498d2b1aa\";a:15:{s:4:\"name\";s:21:\"Extra Sidebar Widgets\";s:11:\"description\";s:54:\"Add images, Twitter streams, and more to your sidebar.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"4\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:3:\"1.2\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:2:\"No\";s:13:\"auto_activate\";s:3:\"Yes\";s:11:\"module_tags\";s:18:\"Social, Appearance\";s:7:\"feature\";s:10:\"Appearance\";s:25:\"additional_search_queries\";s:65:\"widget, widgets, facebook, gallery, twitter, gravatar, image, rss\";s:12:\"plan_classes\";s:0:\"\";}s:32:\"7724fd9600745cf93e37cc09282e1a37\";a:15:{s:4:\"name\";s:3:\"Ads\";s:11:\"description\";s:60:\"Earn income by allowing Jetpack to display high quality ads.\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:1:\"1\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:5:\"4.5.0\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:3:\"Yes\";s:13:\"auto_activate\";s:2:\"No\";s:11:\"module_tags\";s:19:\"Traffic, Appearance\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:26:\"advertising, ad codes, ads\";s:12:\"plan_classes\";s:17:\"premium, business\";}s:32:\"5b8f8e5b5a1887e3c0393cb78d5143a3\";a:15:{s:4:\"name\";s:0:\"\";s:11:\"description\";s:0:\"\";s:14:\"jumpstart_desc\";s:0:\"\";s:4:\"sort\";s:0:\"\";s:20:\"recommendation_order\";s:0:\"\";s:10:\"introduced\";s:0:\"\";s:7:\"changed\";s:0:\"\";s:10:\"deactivate\";s:0:\"\";s:4:\"free\";s:0:\"\";s:19:\"requires_connection\";s:0:\"\";s:13:\"auto_activate\";s:0:\"\";s:11:\"module_tags\";s:0:\"\";s:7:\"feature\";s:0:\"\";s:25:\"additional_search_queries\";s:0:\"\";s:12:\"plan_classes\";s:0:\"\";}}','no'),(671068,'wpseo_sitemap_1_cache_validator','65P3e','no'),(671069,'wpseo_sitemap_post_cache_validator','4tVBb','no'),(671134,'wpseo_sitemap_wp_block_cache_validator','qVJZ','no'),(671084,'wpseo_sitemap_category_cache_validator','4tVBs','no'),(671330,'wpseo_sitemap_1802_cache_validator','6r7mZ','no'),(671257,'wpseo_sitemap_author_cache_validator','5k6iG','no'),(671031,'wpseo_flush_rewrite','1','yes'),(708998,'_transient_timeout_jetpack_sync_constants_await','1537905038','no'),(708999,'_transient_jetpack_sync_constants_await','1537901438.6372','no'),(709128,'rewrite_rules','a:143:{s:19:\"sitemap_index\\.xml$\";s:19:\"index.php?sitemap=1\";s:31:\"([^/]+?)-sitemap([0-9]+)?\\.xml$\";s:51:\"index.php?sitemap=$matches[1]&sitemap_n=$matches[2]\";s:24:\"([a-z]+)?-?sitemap\\.xsl$\";s:25:\"index.php?xsl=$matches[1]\";s:11:\"^wp-json/?$\";s:22:\"index.php?rest_route=/\";s:14:\"^wp-json/(.*)?\";s:33:\"index.php?rest_route=/$matches[1]\";s:21:\"^index.php/wp-json/?$\";s:22:\"index.php?rest_route=/\";s:24:\"^index.php/wp-json/(.*)?\";s:33:\"index.php?rest_route=/$matches[1]\";s:47:\"category/(.+?)/feed/(feed|rdf|rss|rss2|atom)/?$\";s:52:\"index.php?category_name=$matches[1]&feed=$matches[2]\";s:42:\"category/(.+?)/(feed|rdf|rss|rss2|atom)/?$\";s:52:\"index.php?category_name=$matches[1]&feed=$matches[2]\";s:23:\"category/(.+?)/embed/?$\";s:46:\"index.php?category_name=$matches[1]&embed=true\";s:35:\"category/(.+?)/page/?([0-9]{1,})/?$\";s:53:\"index.php?category_name=$matches[1]&paged=$matches[2]\";s:17:\"category/(.+?)/?$\";s:35:\"index.php?category_name=$matches[1]\";s:44:\"tag/([^/]+)/feed/(feed|rdf|rss|rss2|atom)/?$\";s:42:\"index.php?tag=$matches[1]&feed=$matches[2]\";s:39:\"tag/([^/]+)/(feed|rdf|rss|rss2|atom)/?$\";s:42:\"index.php?tag=$matches[1]&feed=$matches[2]\";s:20:\"tag/([^/]+)/embed/?$\";s:36:\"index.php?tag=$matches[1]&embed=true\";s:32:\"tag/([^/]+)/page/?([0-9]{1,})/?$\";s:43:\"index.php?tag=$matches[1]&paged=$matches[2]\";s:14:\"tag/([^/]+)/?$\";s:25:\"index.php?tag=$matches[1]\";s:45:\"type/([^/]+)/feed/(feed|rdf|rss|rss2|atom)/?$\";s:50:\"index.php?post_format=$matches[1]&feed=$matches[2]\";s:40:\"type/([^/]+)/(feed|rdf|rss|rss2|atom)/?$\";s:50:\"index.php?post_format=$matches[1]&feed=$matches[2]\";s:21:\"type/([^/]+)/embed/?$\";s:44:\"index.php?post_format=$matches[1]&embed=true\";s:33:\"type/([^/]+)/page/?([0-9]{1,})/?$\";s:51:\"index.php?post_format=$matches[1]&paged=$matches[2]\";s:15:\"type/([^/]+)/?$\";s:33:\"index.php?post_format=$matches[1]\";s:45:\"amn_exact-metrics/[^/]+/attachment/([^/]+)/?$\";s:32:\"index.php?attachment=$matches[1]\";s:55:\"amn_exact-metrics/[^/]+/attachment/([^/]+)/trackback/?$\";s:37:\"index.php?attachment=$matches[1]&tb=1\";s:75:\"amn_exact-metrics/[^/]+/attachment/([^/]+)/feed/(feed|rdf|rss|rss2|atom)/?$\";s:49:\"index.php?attachment=$matches[1]&feed=$matches[2]\";s:70:\"amn_exact-metrics/[^/]+/attachment/([^/]+)/(feed|rdf|rss|rss2|atom)/?$\";s:49:\"index.php?attachment=$matches[1]&feed=$matches[2]\";s:70:\"amn_exact-metrics/[^/]+/attachment/([^/]+)/comment-page-([0-9]{1,})/?$\";s:50:\"index.php?attachment=$matches[1]&cpage=$matches[2]\";s:51:\"amn_exact-metrics/[^/]+/attachment/([^/]+)/embed/?$\";s:43:\"index.php?attachment=$matches[1]&embed=true\";s:34:\"amn_exact-metrics/([^/]+)/embed/?$\";s:50:\"index.php?amn_exact-metrics=$matches[1]&embed=true\";s:38:\"amn_exact-metrics/([^/]+)/trackback/?$\";s:44:\"index.php?amn_exact-metrics=$matches[1]&tb=1\";s:46:\"amn_exact-metrics/([^/]+)/page/?([0-9]{1,})/?$\";s:57:\"index.php?amn_exact-metrics=$matches[1]&paged=$matches[2]\";s:53:\"amn_exact-metrics/([^/]+)/comment-page-([0-9]{1,})/?$\";s:57:\"index.php?amn_exact-metrics=$matches[1]&cpage=$matches[2]\";s:42:\"amn_exact-metrics/([^/]+)(?:/([0-9]+))?/?$\";s:56:\"index.php?amn_exact-metrics=$matches[1]&page=$matches[2]\";s:34:\"amn_exact-metrics/[^/]+/([^/]+)/?$\";s:32:\"index.php?attachment=$matches[1]\";s:44:\"amn_exact-metrics/[^/]+/([^/]+)/trackback/?$\";s:37:\"index.php?attachment=$matches[1]&tb=1\";s:64:\"amn_exact-metrics/[^/]+/([^/]+)/feed/(feed|rdf|rss|rss2|atom)/?$\";s:49:\"index.php?attachment=$matches[1]&feed=$matches[2]\";s:59:\"amn_exact-metrics/[^/]+/([^/]+)/(feed|rdf|rss|rss2|atom)/?$\";s:49:\"index.php?attachment=$matches[1]&feed=$matches[2]\";s:59:\"amn_exact-metrics/[^/]+/([^/]+)/comment-page-([0-9]{1,})/?$\";s:50:\"index.php?attachment=$matches[1]&cpage=$matches[2]\";s:40:\"amn_exact-metrics/[^/]+/([^/]+)/embed/?$\";s:43:\"index.php?attachment=$matches[1]&embed=true\";s:42:\"mailmunch_page/[^/]+/attachment/([^/]+)/?$\";s:32:\"index.php?attachment=$matches[1]\";s:52:\"mailmunch_page/[^/]+/attachment/([^/]+)/trackback/?$\";s:37:\"index.php?attachment=$matches[1]&tb=1\";s:72:\"mailmunch_page/[^/]+/attachment/([^/]+)/feed/(feed|rdf|rss|rss2|atom)/?$\";s:49:\"index.php?attachment=$matches[1]&feed=$matches[2]\";s:67:\"mailmunch_page/[^/]+/attachment/([^/]+)/(feed|rdf|rss|rss2|atom)/?$\";s:49:\"index.php?attachment=$matches[1]&feed=$matches[2]\";s:67:\"mailmunch_page/[^/]+/attachment/([^/]+)/comment-page-([0-9]{1,})/?$\";s:50:\"index.php?attachment=$matches[1]&cpage=$matches[2]\";s:48:\"mailmunch_page/[^/]+/attachment/([^/]+)/embed/?$\";s:43:\"index.php?attachment=$matches[1]&embed=true\";s:31:\"mailmunch_page/([^/]+)/embed/?$\";s:47:\"index.php?mailmunch_page=$matches[1]&embed=true\";s:35:\"mailmunch_page/([^/]+)/trackback/?$\";s:41:\"index.php?mailmunch_page=$matches[1]&tb=1\";s:43:\"mailmunch_page/([^/]+)/page/?([0-9]{1,})/?$\";s:54:\"index.php?mailmunch_page=$matches[1]&paged=$matches[2]\";s:50:\"mailmunch_page/([^/]+)/comment-page-([0-9]{1,})/?$\";s:54:\"index.php?mailmunch_page=$matches[1]&cpage=$matches[2]\";s:39:\"mailmunch_page/([^/]+)(?:/([0-9]+))?/?$\";s:53:\"index.php?mailmunch_page=$matches[1]&page=$matches[2]\";s:31:\"mailmunch_page/[^/]+/([^/]+)/?$\";s:32:\"index.php?attachment=$matches[1]\";s:41:\"mailmunch_page/[^/]+/([^/]+)/trackback/?$\";s:37:\"index.php?attachment=$matches[1]&tb=1\";s:61:\"mailmunch_page/[^/]+/([^/]+)/feed/(feed|rdf|rss|rss2|atom)/?$\";s:49:\"index.php?attachment=$matches[1]&feed=$matches[2]\";s:56:\"mailmunch_page/[^/]+/([^/]+)/(feed|rdf|rss|rss2|atom)/?$\";s:49:\"index.php?attachment=$matches[1]&feed=$matches[2]\";s:56:\"mailmunch_page/[^/]+/([^/]+)/comment-page-([0-9]{1,})/?$\";s:50:\"index.php?attachment=$matches[1]&cpage=$matches[2]\";s:37:\"mailmunch_page/[^/]+/([^/]+)/embed/?$\";s:43:\"index.php?attachment=$matches[1]&embed=true\";s:47:\"secondline_psb_post/[^/]+/attachment/([^/]+)/?$\";s:32:\"index.php?attachment=$matches[1]\";s:57:\"secondline_psb_post/[^/]+/attachment/([^/]+)/trackback/?$\";s:37:\"index.php?attachment=$matches[1]&tb=1\";s:77:\"secondline_psb_post/[^/]+/attachment/([^/]+)/feed/(feed|rdf|rss|rss2|atom)/?$\";s:49:\"index.php?attachment=$matches[1]&feed=$matches[2]\";s:72:\"secondline_psb_post/[^/]+/attachment/([^/]+)/(feed|rdf|rss|rss2|atom)/?$\";s:49:\"index.php?attachment=$matches[1]&feed=$matches[2]\";s:72:\"secondline_psb_post/[^/]+/attachment/([^/]+)/comment-page-([0-9]{1,})/?$\";s:50:\"index.php?attachment=$matches[1]&cpage=$matches[2]\";s:53:\"secondline_psb_post/[^/]+/attachment/([^/]+)/embed/?$\";s:43:\"index.php?attachment=$matches[1]&embed=true\";s:36:\"secondline_psb_post/([^/]+)/embed/?$\";s:52:\"index.php?secondline_psb_post=$matches[1]&embed=true\";s:40:\"secondline_psb_post/([^/]+)/trackback/?$\";s:46:\"index.php?secondline_psb_post=$matches[1]&tb=1\";s:48:\"secondline_psb_post/([^/]+)/page/?([0-9]{1,})/?$\";s:59:\"index.php?secondline_psb_post=$matches[1]&paged=$matches[2]\";s:55:\"secondline_psb_post/([^/]+)/comment-page-([0-9]{1,})/?$\";s:59:\"index.php?secondline_psb_post=$matches[1]&cpage=$matches[2]\";s:44:\"secondline_psb_post/([^/]+)(?:/([0-9]+))?/?$\";s:58:\"index.php?secondline_psb_post=$matches[1]&page=$matches[2]\";s:36:\"secondline_psb_post/[^/]+/([^/]+)/?$\";s:32:\"index.php?attachment=$matches[1]\";s:46:\"secondline_psb_post/[^/]+/([^/]+)/trackback/?$\";s:37:\"index.php?attachment=$matches[1]&tb=1\";s:66:\"secondline_psb_post/[^/]+/([^/]+)/feed/(feed|rdf|rss|rss2|atom)/?$\";s:49:\"index.php?attachment=$matches[1]&feed=$matches[2]\";s:61:\"secondline_psb_post/[^/]+/([^/]+)/(feed|rdf|rss|rss2|atom)/?$\";s:49:\"index.php?attachment=$matches[1]&feed=$matches[2]\";s:61:\"secondline_psb_post/[^/]+/([^/]+)/comment-page-([0-9]{1,})/?$\";s:50:\"index.php?attachment=$matches[1]&cpage=$matches[2]\";s:42:\"secondline_psb_post/[^/]+/([^/]+)/embed/?$\";s:43:\"index.php?attachment=$matches[1]&embed=true\";s:12:\"robots\\.txt$\";s:18:\"index.php?robots=1\";s:48:\".*wp-(atom|rdf|rss|rss2|feed|commentsrss2)\\.php$\";s:18:\"index.php?feed=old\";s:20:\".*wp-app\\.php(/.*)?$\";s:19:\"index.php?error=403\";s:18:\".*wp-register.php$\";s:23:\"index.php?register=true\";s:32:\"feed/(feed|rdf|rss|rss2|atom)/?$\";s:27:\"index.php?&feed=$matches[1]\";s:27:\"(feed|rdf|rss|rss2|atom)/?$\";s:27:\"index.php?&feed=$matches[1]\";s:8:\"embed/?$\";s:21:\"index.php?&embed=true\";s:20:\"page/?([0-9]{1,})/?$\";s:28:\"index.php?&paged=$matches[1]\";s:41:\"comments/feed/(feed|rdf|rss|rss2|atom)/?$\";s:42:\"index.php?&feed=$matches[1]&withcomments=1\";s:36:\"comments/(feed|rdf|rss|rss2|atom)/?$\";s:42:\"index.php?&feed=$matches[1]&withcomments=1\";s:17:\"comments/embed/?$\";s:21:\"index.php?&embed=true\";s:44:\"search/(.+)/feed/(feed|rdf|rss|rss2|atom)/?$\";s:40:\"index.php?s=$matches[1]&feed=$matches[2]\";s:39:\"search/(.+)/(feed|rdf|rss|rss2|atom)/?$\";s:40:\"index.php?s=$matches[1]&feed=$matches[2]\";s:20:\"search/(.+)/embed/?$\";s:34:\"index.php?s=$matches[1]&embed=true\";s:32:\"search/(.+)/page/?([0-9]{1,})/?$\";s:41:\"index.php?s=$matches[1]&paged=$matches[2]\";s:14:\"search/(.+)/?$\";s:23:\"index.php?s=$matches[1]\";s:47:\"author/([^/]+)/feed/(feed|rdf|rss|rss2|atom)/?$\";s:50:\"index.php?author_name=$matches[1]&feed=$matches[2]\";s:42:\"author/([^/]+)/(feed|rdf|rss|rss2|atom)/?$\";s:50:\"index.php?author_name=$matches[1]&feed=$matches[2]\";s:23:\"author/([^/]+)/embed/?$\";s:44:\"index.php?author_name=$matches[1]&embed=true\";s:35:\"author/([^/]+)/page/?([0-9]{1,})/?$\";s:51:\"index.php?author_name=$matches[1]&paged=$matches[2]\";s:17:\"author/([^/]+)/?$\";s:33:\"index.php?author_name=$matches[1]\";s:69:\"([0-9]{4})/([0-9]{1,2})/([0-9]{1,2})/feed/(feed|rdf|rss|rss2|atom)/?$\";s:80:\"index.php?year=$matches[1]&monthnum=$matches[2]&day=$matches[3]&feed=$matches[4]\";s:64:\"([0-9]{4})/([0-9]{1,2})/([0-9]{1,2})/(feed|rdf|rss|rss2|atom)/?$\";s:80:\"index.php?year=$matches[1]&monthnum=$matches[2]&day=$matches[3]&feed=$matches[4]\";s:45:\"([0-9]{4})/([0-9]{1,2})/([0-9]{1,2})/embed/?$\";s:74:\"index.php?year=$matches[1]&monthnum=$matches[2]&day=$matches[3]&embed=true\";s:57:\"([0-9]{4})/([0-9]{1,2})/([0-9]{1,2})/page/?([0-9]{1,})/?$\";s:81:\"index.php?year=$matches[1]&monthnum=$matches[2]&day=$matches[3]&paged=$matches[4]\";s:39:\"([0-9]{4})/([0-9]{1,2})/([0-9]{1,2})/?$\";s:63:\"index.php?year=$matches[1]&monthnum=$matches[2]&day=$matches[3]\";s:56:\"([0-9]{4})/([0-9]{1,2})/feed/(feed|rdf|rss|rss2|atom)/?$\";s:64:\"index.php?year=$matches[1]&monthnum=$matches[2]&feed=$matches[3]\";s:51:\"([0-9]{4})/([0-9]{1,2})/(feed|rdf|rss|rss2|atom)/?$\";s:64:\"index.php?year=$matches[1]&monthnum=$matches[2]&feed=$matches[3]\";s:32:\"([0-9]{4})/([0-9]{1,2})/embed/?$\";s:58:\"index.php?year=$matches[1]&monthnum=$matches[2]&embed=true\";s:44:\"([0-9]{4})/([0-9]{1,2})/page/?([0-9]{1,})/?$\";s:65:\"index.php?year=$matches[1]&monthnum=$matches[2]&paged=$matches[3]\";s:26:\"([0-9]{4})/([0-9]{1,2})/?$\";s:47:\"index.php?year=$matches[1]&monthnum=$matches[2]\";s:43:\"([0-9]{4})/feed/(feed|rdf|rss|rss2|atom)/?$\";s:43:\"index.php?year=$matches[1]&feed=$matches[2]\";s:38:\"([0-9]{4})/(feed|rdf|rss|rss2|atom)/?$\";s:43:\"index.php?year=$matches[1]&feed=$matches[2]\";s:19:\"([0-9]{4})/embed/?$\";s:37:\"index.php?year=$matches[1]&embed=true\";s:31:\"([0-9]{4})/page/?([0-9]{1,})/?$\";s:44:\"index.php?year=$matches[1]&paged=$matches[2]\";s:13:\"([0-9]{4})/?$\";s:26:\"index.php?year=$matches[1]\";s:52:\"[0-9]{4}/[0-9]{1,2}/[^/]+.html/attachment/([^/]+)/?$\";s:32:\"index.php?attachment=$matches[1]\";s:62:\"[0-9]{4}/[0-9]{1,2}/[^/]+.html/attachment/([^/]+)/trackback/?$\";s:37:\"index.php?attachment=$matches[1]&tb=1\";s:82:\"[0-9]{4}/[0-9]{1,2}/[^/]+.html/attachment/([^/]+)/feed/(feed|rdf|rss|rss2|atom)/?$\";s:49:\"index.php?attachment=$matches[1]&feed=$matches[2]\";s:77:\"[0-9]{4}/[0-9]{1,2}/[^/]+.html/attachment/([^/]+)/(feed|rdf|rss|rss2|atom)/?$\";s:49:\"index.php?attachment=$matches[1]&feed=$matches[2]\";s:77:\"[0-9]{4}/[0-9]{1,2}/[^/]+.html/attachment/([^/]+)/comment-page-([0-9]{1,})/?$\";s:50:\"index.php?attachment=$matches[1]&cpage=$matches[2]\";s:58:\"[0-9]{4}/[0-9]{1,2}/[^/]+.html/attachment/([^/]+)/embed/?$\";s:43:\"index.php?attachment=$matches[1]&embed=true\";s:45:\"([0-9]{4})/([0-9]{1,2})/([^/]+).html/embed/?$\";s:75:\"index.php?year=$matches[1]&monthnum=$matches[2]&name=$matches[3]&embed=true\";s:49:\"([0-9]{4})/([0-9]{1,2})/([^/]+).html/trackback/?$\";s:69:\"index.php?year=$matches[1]&monthnum=$matches[2]&name=$matches[3]&tb=1\";s:69:\"([0-9]{4})/([0-9]{1,2})/([^/]+).html/feed/(feed|rdf|rss|rss2|atom)/?$\";s:81:\"index.php?year=$matches[1]&monthnum=$matches[2]&name=$matches[3]&feed=$matches[4]\";s:64:\"([0-9]{4})/([0-9]{1,2})/([^/]+).html/(feed|rdf|rss|rss2|atom)/?$\";s:81:\"index.php?year=$matches[1]&monthnum=$matches[2]&name=$matches[3]&feed=$matches[4]\";s:57:\"([0-9]{4})/([0-9]{1,2})/([^/]+).html/page/?([0-9]{1,})/?$\";s:82:\"index.php?year=$matches[1]&monthnum=$matches[2]&name=$matches[3]&paged=$matches[4]\";s:64:\"([0-9]{4})/([0-9]{1,2})/([^/]+).html/comment-page-([0-9]{1,})/?$\";s:82:\"index.php?year=$matches[1]&monthnum=$matches[2]&name=$matches[3]&cpage=$matches[4]\";s:53:\"([0-9]{4})/([0-9]{1,2})/([^/]+).html(?:/([0-9]+))?/?$\";s:81:\"index.php?year=$matches[1]&monthnum=$matches[2]&name=$matches[3]&page=$matches[4]\";s:41:\"[0-9]{4}/[0-9]{1,2}/[^/]+.html/([^/]+)/?$\";s:32:\"index.php?attachment=$matches[1]\";s:51:\"[0-9]{4}/[0-9]{1,2}/[^/]+.html/([^/]+)/trackback/?$\";s:37:\"index.php?attachment=$matches[1]&tb=1\";s:71:\"[0-9]{4}/[0-9]{1,2}/[^/]+.html/([^/]+)/feed/(feed|rdf|rss|rss2|atom)/?$\";s:49:\"index.php?attachment=$matches[1]&feed=$matches[2]\";s:66:\"[0-9]{4}/[0-9]{1,2}/[^/]+.html/([^/]+)/(feed|rdf|rss|rss2|atom)/?$\";s:49:\"index.php?attachment=$matches[1]&feed=$matches[2]\";s:66:\"[0-9]{4}/[0-9]{1,2}/[^/]+.html/([^/]+)/comment-page-([0-9]{1,})/?$\";s:50:\"index.php?attachment=$matches[1]&cpage=$matches[2]\";s:47:\"[0-9]{4}/[0-9]{1,2}/[^/]+.html/([^/]+)/embed/?$\";s:43:\"index.php?attachment=$matches[1]&embed=true\";s:51:\"([0-9]{4})/([0-9]{1,2})/comment-page-([0-9]{1,})/?$\";s:65:\"index.php?year=$matches[1]&monthnum=$matches[2]&cpage=$matches[3]\";s:38:\"([0-9]{4})/comment-page-([0-9]{1,})/?$\";s:44:\"index.php?year=$matches[1]&cpage=$matches[2]\";s:27:\".?.+?/attachment/([^/]+)/?$\";s:32:\"index.php?attachment=$matches[1]\";s:37:\".?.+?/attachment/([^/]+)/trackback/?$\";s:37:\"index.php?attachment=$matches[1]&tb=1\";s:57:\".?.+?/attachment/([^/]+)/feed/(feed|rdf|rss|rss2|atom)/?$\";s:49:\"index.php?attachment=$matches[1]&feed=$matches[2]\";s:52:\".?.+?/attachment/([^/]+)/(feed|rdf|rss|rss2|atom)/?$\";s:49:\"index.php?attachment=$matches[1]&feed=$matches[2]\";s:52:\".?.+?/attachment/([^/]+)/comment-page-([0-9]{1,})/?$\";s:50:\"index.php?attachment=$matches[1]&cpage=$matches[2]\";s:33:\".?.+?/attachment/([^/]+)/embed/?$\";s:43:\"index.php?attachment=$matches[1]&embed=true\";s:16:\"(.?.+?)/embed/?$\";s:41:\"index.php?pagename=$matches[1]&embed=true\";s:20:\"(.?.+?)/trackback/?$\";s:35:\"index.php?pagename=$matches[1]&tb=1\";s:40:\"(.?.+?)/feed/(feed|rdf|rss|rss2|atom)/?$\";s:47:\"index.php?pagename=$matches[1]&feed=$matches[2]\";s:35:\"(.?.+?)/(feed|rdf|rss|rss2|atom)/?$\";s:47:\"index.php?pagename=$matches[1]&feed=$matches[2]\";s:28:\"(.?.+?)/page/?([0-9]{1,})/?$\";s:48:\"index.php?pagename=$matches[1]&paged=$matches[2]\";s:35:\"(.?.+?)/comment-page-([0-9]{1,})/?$\";s:48:\"index.php?pagename=$matches[1]&cpage=$matches[2]\";s:24:\"(.?.+?)(?:/([0-9]+))?/?$\";s:47:\"index.php?pagename=$matches[1]&page=$matches[2]\";}','yes'),(674624,'_image_widget_version_plugin','4.4.7','no'),(674158,'wpseo_sitemap_page_cache_validator','4x4nL','no'),(709039,'_transient_timeout_jetpack_idc_allowed','1537906186','no'),(709040,'_transient_jetpack_idc_allowed','1','no'),(659224,'embedly_settings','a:9:{s:6:\"active\";b:1;s:3:\"key\";s:0:\"\";s:13:\"analytics_key\";s:0:\"\";s:13:\"card_controls\";b:1;s:10:\"card_align\";s:4:\"left\";s:10:\"card_width\";s:0:\"\";s:10:\"card_theme\";s:5:\"light\";s:12:\"is_key_valid\";b:0;s:11:\"is_welcomed\";s:1:\"1\";}','yes'),(681938,'jetpack_sync_full__queue_finished','1536135072','yes'),(681943,'jetpack_sync_full__send_started','1536135078','no'),(681944,'jetpack_sync_full__constants_sent','1','no'),(681945,'jetpack_sync_full__functions_sent','1','no'),(681946,'jetpack_sync_full__options_sent','1','no'),(681947,'jetpack_sync_full__finished','1536135078','no'),(677735,'wpseo_sitemap_attachment_cache_validator','65Pgv','no'),(685692,'wpseo_sitemap_1829_cache_validator','6RnEb','no'),(700742,'pts_plug_was_used','1','yes'),(701964,'_site_transient_timeout_browser_49ea680deb645a3a62c4039fad722b55','1538084736','no'),(701965,'_site_transient_browser_49ea680deb645a3a62c4039fad722b55','a:10:{s:4:\"name\";s:6:\"Chrome\";s:7:\"version\";s:13:\"69.0.3497.100\";s:8:\"platform\";s:7:\"Windows\";s:10:\"update_url\";s:29:\"https://www.google.com/chrome\";s:7:\"img_src\";s:43:\"http://s.w.org/images/browsers/chrome.png?1\";s:11:\"img_src_ssl\";s:44:\"https://s.w.org/images/browsers/chrome.png?1\";s:15:\"current_version\";s:2:\"18\";s:7:\"upgrade\";b:0;s:8:\"insecure\";b:0;s:6:\"mobile\";b:0;}','no'),(700363,'_transient_timeout_mm_icon_hash','1537983300','no'),(700364,'_transient_mm_icon_hash','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','no'),(702857,'wpseo_sitemap_1867_cache_validator','4tD3F','no'),(708744,'_transient_timeout_mm_api_calls','1537989479','no'),(708745,'_transient_mm_api_calls','a:2:{s:32:\"8b6414ea1a1f66f96e32726bc72b5763\";a:6:{s:7:\"headers\";O:42:\"Requests_Utility_CaseInsensitiveDictionary\":1:{s:7:\"\0*\0data\";a:9:{s:6:\"server\";s:12:\"nginx/1.10.0\";s:4:\"date\";s:29:\"Tue, 25 Sep 2018 15:43:09 GMT\";s:12:\"content-type\";s:16:\"application/json\";s:14:\"content-length\";s:3:\"539\";s:13:\"last-modified\";s:29:\"Mon, 17 Jul 2017 20:22:40 GMT\";s:4:\"etag\";s:14:\"\"596d1c90-21b\"\";s:13:\"accept-ranges\";s:5:\"bytes\";s:4:\"vary\";s:6:\"Origin\";s:10:\"set-cookie\";s:19:\"WEBSVR=w0n2; path=/\";}}s:4:\"body\";s:539:\"{\n \"BlueHost\":\"bluehost\",\n \"BlueHost_for_Education\":\"bluehost\",\n \"BlueHost_Optimized_for_WordPress\":\"bluehost\",\n \"Bluehost_QI\":\"bluehost\",\n \"Bluehost_India\":\"bluehost-india\",\n \"Just_Host\":\"default\",\n \"Just_Host_QI\":\"default\",\n \"HostMonster\":\"default\",\n \"Hostmonster_QI\":\"default\",\n \"HostGator_QI\":\"default\",\n \"HostGator_com_for_Resellers\":\"default\",\n \"Hostgator_Com_LLC\":\"default\",\n \"HostGatorSG\":\"default\",\n \"Hostgator_India\":\"hostgator-india\",\n \"iPower\":\"ipower\",\n \"iPage\":\"ipage\",\n \"FatCow\":\"fatcow\"\n}\n\";s:8:\"response\";a:2:{s:4:\"code\";i:200;s:7:\"message\";s:2:\"OK\";}s:7:\"cookies\";a:1:{i:0;O:14:\"WP_Http_Cookie\":5:{s:4:\"name\";s:6:\"WEBSVR\";s:5:\"value\";s:4:\"w0n2\";s:7:\"expires\";N;s:4:\"path\";s:1:\"/\";s:6:\"domain\";s:23:\"www.mojomarketplace.com\";}}s:8:\"filename\";N;s:13:\"http_response\";O:25:\"WP_HTTP_Requests_Response\":5:{s:11:\"\0*\0response\";O:17:\"Requests_Response\":10:{s:4:\"body\";s:539:\"{\n \"BlueHost\":\"bluehost\",\n \"BlueHost_for_Education\":\"bluehost\",\n \"BlueHost_Optimized_for_WordPress\":\"bluehost\",\n \"Bluehost_QI\":\"bluehost\",\n \"Bluehost_India\":\"bluehost-india\",\n \"Just_Host\":\"default\",\n \"Just_Host_QI\":\"default\",\n \"HostMonster\":\"default\",\n \"Hostmonster_QI\":\"default\",\n \"HostGator_QI\":\"default\",\n \"HostGator_com_for_Resellers\":\"default\",\n \"Hostgator_Com_LLC\":\"default\",\n \"HostGatorSG\":\"default\",\n \"Hostgator_India\":\"hostgator-india\",\n \"iPower\":\"ipower\",\n \"iPage\":\"ipage\",\n \"FatCow\":\"fatcow\"\n}\n\";s:3:\"raw\";s:826:\"HTTP/1.1 200 OK\r\nServer: nginx/1.10.0\r\nDate: Tue, 25 Sep 2018 15:43:09 GMT\r\nContent-Type: application/json\r\nContent-Length: 539\r\nLast-Modified: Mon, 17 Jul 2017 20:22:40 GMT\r\nConnection: close\r\nETag: \"596d1c90-21b\"\r\nAccept-Ranges: bytes\r\nVary: Origin\r\nSet-Cookie: WEBSVR=w0n2; path=/\r\n\r\n{\n \"BlueHost\":\"bluehost\",\n \"BlueHost_for_Education\":\"bluehost\",\n \"BlueHost_Optimized_for_WordPress\":\"bluehost\",\n \"Bluehost_QI\":\"bluehost\",\n \"Bluehost_India\":\"bluehost-india\",\n \"Just_Host\":\"default\",\n \"Just_Host_QI\":\"default\",\n \"HostMonster\":\"default\",\n \"Hostmonster_QI\":\"default\",\n \"HostGator_QI\":\"default\",\n \"HostGator_com_for_Resellers\":\"default\",\n \"Hostgator_Com_LLC\":\"default\",\n \"HostGatorSG\":\"default\",\n \"Hostgator_India\":\"hostgator-india\",\n \"iPower\":\"ipower\",\n \"iPage\":\"ipage\",\n \"FatCow\":\"fatcow\"\n}\n\";s:7:\"headers\";O:25:\"Requests_Response_Headers\":1:{s:7:\"\0*\0data\";a:9:{s:6:\"server\";a:1:{i:0;s:12:\"nginx/1.10.0\";}s:4:\"date\";a:1:{i:0;s:29:\"Tue, 25 Sep 2018 15:43:09 GMT\";}s:12:\"content-type\";a:1:{i:0;s:16:\"application/json\";}s:14:\"content-length\";a:1:{i:0;s:3:\"539\";}s:13:\"last-modified\";a:1:{i:0;s:29:\"Mon, 17 Jul 2017 20:22:40 GMT\";}s:4:\"etag\";a:1:{i:0;s:14:\"\"596d1c90-21b\"\";}s:13:\"accept-ranges\";a:1:{i:0;s:5:\"bytes\";}s:4:\"vary\";a:1:{i:0;s:6:\"Origin\";}s:10:\"set-cookie\";a:1:{i:0;s:19:\"WEBSVR=w0n2; path=/\";}}}s:11:\"status_code\";i:200;s:16:\"protocol_version\";d:1.100000000000000088817841970012523233890533447265625;s:7:\"success\";b:1;s:9:\"redirects\";i:0;s:3:\"url\";s:69:\"https://www.mojomarketplace.com/mojo-plugin-assets/json/branding.json\";s:7:\"history\";a:0:{}s:7:\"cookies\";O:19:\"Requests_Cookie_Jar\":1:{s:10:\"\0*\0cookies\";a:1:{s:6:\"WEBSVR\";O:15:\"Requests_Cookie\":5:{s:4:\"name\";s:6:\"WEBSVR\";s:5:\"value\";s:4:\"w0n2\";s:10:\"attributes\";O:42:\"Requests_Utility_CaseInsensitiveDictionary\":1:{s:7:\"\0*\0data\";a:2:{s:4:\"path\";s:1:\"/\";s:6:\"domain\";s:23:\"www.mojomarketplace.com\";}}s:5:\"flags\";a:4:{s:8:\"creation\";i:1537890189;s:11:\"last-access\";i:1537890189;s:10:\"persistent\";b:0;s:9:\"host-only\";b:1;}s:14:\"reference_time\";i:1537890189;}}}}s:11:\"\0*\0filename\";N;s:4:\"data\";N;s:7:\"headers\";N;s:6:\"status\";N;}}s:32:\"a5ef76a6fdef8fa0451c7c8150f39e8b\";a:6:{s:7:\"headers\";O:42:\"Requests_Utility_CaseInsensitiveDictionary\":1:{s:7:\"\0*\0data\";a:9:{s:6:\"server\";s:12:\"nginx/1.10.1\";s:4:\"date\";s:29:\"Tue, 25 Sep 2018 19:17:59 GMT\";s:12:\"content-type\";s:16:\"application/json\";s:14:\"content-length\";s:5:\"18840\";s:13:\"last-modified\";s:29:\"Tue, 11 Oct 2016 15:35:26 GMT\";s:4:\"etag\";s:15:\"\"57fd06be-4998\"\";s:13:\"accept-ranges\";s:5:\"bytes\";s:4:\"vary\";s:6:\"Origin\";s:10:\"set-cookie\";s:19:\"APISVR=a0n2; path=/\";}}s:4:\"body\";s:18840:\"{\n \"\\/woo\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/commerce\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/shop\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/store\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/checkout\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/credit\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/sell\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/analytics\\/i\":{\n \"id\":\"530697a6-92cc-4329-9cdd-21e40a140b28\",\n \"name\":\"Google Analytics\",\n \"title\":\"Google Analytics Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/add-google-analytics-to-your-wordpress-site\",\n \"short_desc\":\" You can follow users on your site in real time and get in depth analysis as to their behaviors when browsing your website.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-530697a6-92cc-4329-9cdd-21e40a140b28-260x156-UXxnX.png\"\n },\n \"\\/stats\\/i\":{\n \"id\":\"530697a6-92cc-4329-9cdd-21e40a140b28\",\n \"name\":\"Google Analytics\",\n \"title\":\"Google Analytics Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/add-google-analytics-to-your-wordpress-site\",\n \"short_desc\":\" You can follow users on your site in real time and get in depth analysis as to their behaviors when browsing your website.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-530697a6-92cc-4329-9cdd-21e40a140b28-260x156-UXxnX.png\"\n },\n \"\\/sitemap\\/i\":{\n \"id\":\"530788ba-c450-45eb-b154-47ce0a141528\",\n \"name\":\"Sitemap\",\n \"title\":\"SEO Sitemap Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/add-an-seo-friendly-sitemap-to-your-wordpress-site\",\n \"short_desc\":\"Google loves to see a list of every page on your site and how those pages relate to each other.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-530788ba-c450-45eb-b154-47ce0a141528-260x156-r3HBm.png\"\n },\n \"\\/seo\\/i\":{\n \"id\":\"53d7ea4d-e52c-42fe-9b7e-5ed50a141528\",\n \"name\":\"Search Engine Optimization (seo)\",\n \"title\":\"Search Engine Optimization (seo)\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/wordpress-seo\",\n \"short_desc\":\"The service ensures your content is fully optimized for the search engines.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53d7ea4d-e52c-42fe-9b7e-5ed50a141528-260x156-0pE1j.png\"\n },\n \"\\/yoast\\/i\":{\n \"id\":\"53d7ea4d-e52c-42fe-9b7e-5ed50a141528\",\n \"name\":\"Setting Up Yoast SEO\",\n \"title\":\"Setting Up Yoast SEO\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/wordpress-seo\",\n \"short_desc\":\"The service ensures your content is fully optimized for the search engines.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53d7ea4d-e52c-42fe-9b7e-5ed50a141528-260x156-0pE1j.png\"\n },\n \"\\/buddypress\\/i\":{\n \"id\":\"53078511-1974-470c-8ed5-43500a141528\",\n \"name\":\"BuddyPress\",\n \"title\":\"BuddyPress Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/install-and-setup-buddypress-wordpress-plugin\",\n \"short_desc\":\"This service will have you all setup and ready to start using your website as a social network.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/images.mojomarketplace.com\\/images\\/thumbnail-53078511-1974-470c-8ed5-43500a141528-square-mm-resize-260x156-530bb499b8714.png\"\n },\n \"\\/buddy press\\/i\":{\n \"id\":\"53078511-1974-470c-8ed5-43500a141528\",\n \"name\":\"BuddyPress\",\n \"title\":\"BuddyPress Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/install-and-setup-buddypress-wordpress-plugin\",\n \"short_desc\":\"This service will have you all setup and ready to start using your website as a social network.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/images.mojomarketplace.com\\/images\\/thumbnail-53078511-1974-470c-8ed5-43500a141528-square-mm-resize-260x156-530bb499b8714.png\"\n },\n \"\\/bbpress\\/i\":{\n \"id\":\"530783b3-d4d8-4823-ad1e-70310a140b28\",\n \"name\":\"bbPress\",\n \"title\":\"bbPress Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/install-and-setup-bbpress-wordpress-plugin\",\n \"short_desc\":\"From within your WordPress admin, you can easily setup and moderate forums, topics and replies.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"http:\\/\\/images.mojomarketplace.com\\/images\\/thumbnail-530783b3-d4d8-4823-ad1e-70310a140b28-square-mm-resize-260x156-530bb1f321d8d.png\"\n },\n \"\\/bb press\\/i\":{\n \"id\":\"530783b3-d4d8-4823-ad1e-70310a140b28\",\n \"name\":\"bbPress\",\n \"title\":\"bbPress Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/install-and-setup-bbpress-wordpress-plugin\",\n \"short_desc\":\"From within your WordPress admin, you can easily setup and moderate forums, topics and replies.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"http:\\/\\/images.mojomarketplace.com\\/images\\/thumbnail-530783b3-d4d8-4823-ad1e-70310a140b28-square-mm-resize-260x156-530bb1f321d8d.png\"\n },\n \"\\/contact\\/i\":{\n \"id\":\"\",\n \"name\":\"Constant Contact Forms\",\n \"title\":\"Constant Contact Forms\",\n \"buy_now_btn\":\"Learn More\",\n \"button_class\":\"button thickbox open-plugin-details-modal\",\n \"detail_class\":\"thickbox open-plugin-details-modal\",\n \"url\":\"plugin-install.php?tab=plugin-information&plugin=constant-contact-forms&TB_iframe=true&width=600&height=550\",\n \"buy_now_link\":\"plugin-install.php?tab=plugin-information&plugin=constant-contact-forms&TB_iframe=true&width=600&height=550\",\n \"short_desc\":\"Constant Contact Forms makes it fast and easy to capture visitor information right from your WordPress site.\",\n \"author\":\"Constant Contact\",\n \"author_url\":\"https://www.constantcontact.com/\",\n \"img\":\"http:\\/\\/ps.w.org\\/constant-contact-forms\\/assets\\/icon-256x256.png\"\n },\n \"\\/ form\\/i\":{\n \"id\":\"\",\n \"name\":\"Constant Contact Forms\",\n \"title\":\"Constant Contact Forms\",\n \"buy_now_btn\":\"Learn More\",\n \"button_class\":\"button thickbox open-plugin-details-modal\",\n \"detail_class\":\"thickbox open-plugin-details-modal\",\n \"url\":\"plugin-install.php?tab=plugin-information&plugin=constant-contact-forms&TB_iframe=true&width=600&height=550\",\n \"buy_now_link\":\"plugin-install.php?tab=plugin-information&plugin=constant-contact-forms&TB_iframe=true&width=600&height=550\",\n \"short_desc\":\"Constant Contact Forms makes it fast and easy to capture visitor information right from your WordPress site.\",\n \"author\":\"Constant Contact\",\n \"author_url\":\"https://www.constantcontact.com/\",\n \"img\":\"http:\\/\\/ps.w.org\\/constant-contact-forms\\/assets\\/icon-256x256.png\"\n },\n \"\\/news\\/i\":{\n \"id\":\"\",\n \"name\":\"Constant Contact Forms\",\n \"title\":\"Constant Contact Forms\",\n \"buy_now_btn\":\"Learn More\",\n \"button_class\":\"button thickbox open-plugin-details-modal\",\n \"detail_class\":\"thickbox open-plugin-details-modal\",\n \"url\":\"plugin-install.php?tab=plugin-information&plugin=constant-contact-forms&TB_iframe=true&width=600&height=550\",\n \"buy_now_link\":\"plugin-install.php?tab=plugin-information&plugin=constant-contact-forms&TB_iframe=true&width=600&height=550\",\n \"short_desc\":\"Constant Contact Forms makes it fast and easy to capture visitor information right from your WordPress site.\",\n \"author\":\"Constant Contact\",\n \"author_url\":\"https://www.constantcontact.com/\",\n \"img\":\"http:\\/\\/ps.w.org\\/constant-contact-forms\\/assets\\/icon-256x256.png\"\n },\n \"\\/map\\/i\":{\n \"id\":\"530786ea-27b8-4f1b-bc94-46650a141528\",\n \"name\":\"Google Maps\",\n \"title\":\"Setup a Google Map\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/add-a-google-map-to-my-wordpress-site\",\n \"short_desc\":\"Let us add Google Maps to your WordPress website for you. We can add up to 10 different locations with include custom navigation.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"http:\\/\\/images.mojomarketplace.com\\/images\\/thumbnail-530786ea-27b8-4f1b-bc94-46650a141528-square-mm-resize-260x156-530d15d46aaab.png\"\n },\n \"\\/locat\\/i\":{\n \"id\":\"530786ea-27b8-4f1b-bc94-46650a141528\",\n \"name\":\"Google Maps\",\n \"title\":\"Setup a Google Map\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/add-a-google-map-to-my-wordpress-site\",\n \"short_desc\":\"Let us add Google Maps to your WordPress website for you. We can add up to 10 different locations with include custom navigation.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"http:\\/\\/images.mojomarketplace.com\\/images\\/thumbnail-530786ea-27b8-4f1b-bc94-46650a141528-square-mm-resize-260x156-530d15d46aaab.png\"\n },\n \"\\/hack\\/i\":{\n \"id\":\"53b4501f-180c-4bd3-9b3f-56cb0a141528\",\n \"name\":\"Securing Your WordPress Site\",\n \"title\":\"Secure Your WordPress Site\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/make-my-wordpress-site-secure\",\n \"short_desc\":\"Let us help you drastically increase your site’s security.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53b4501f-180c-4bd3-9b3f-56cb0a141528-260x156-Qji3u.png\"\n },\n \"\\/fence\\/i\":{\n \"id\":\"53b4501f-180c-4bd3-9b3f-56cb0a141528\",\n \"name\":\"Securing Your WordPress Site\",\n \"title\":\"Secure Your WordPress Site\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/make-my-wordpress-site-secure\",\n \"short_desc\":\"Let us help you drastically increase your site’s security.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53b4501f-180c-4bd3-9b3f-56cb0a141528-260x156-Qji3u.png\"\n },\n \"\\/protect\\/i\":{\n \"id\":\"53b4501f-180c-4bd3-9b3f-56cb0a141528\",\n \"name\":\"Securing Your WordPress Site\",\n \"title\":\"Secure Your WordPress Site\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/make-my-wordpress-site-secure\",\n \"short_desc\":\"Let us help you drastically increase your site’s security.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53b4501f-180c-4bd3-9b3f-56cb0a141528-260x156-Qji3u.png\"\n },\n \"\\/backup\\/i\":{\n \"id\":\"53e00b04-03b8-4025-bb75-173c0a141528\",\n \"name\":\"Configuring Your Site Backup\",\n \"title\":\"Setup Site Backups\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/backup-your-wordpress-website\",\n \"short_desc\":\"With this backup service we will set things up so you can continually backup your WordPress website.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53e00b04-03b8-4025-bb75-173c0a141528-260x156-cr17X.png\"\n },\n \"\\/restor\\/i\":{\n \"id\":\"53e00b04-03b8-4025-bb75-173c0a141528\",\n \"name\":\"Configuring Your Site Backup\",\n \"title\":\"Setup Site Backups\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/backup-your-wordpress-website\",\n \"short_desc\":\"With this backup service we will set things up so you can continually backup your WordPress website.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53e00b04-03b8-4025-bb75-173c0a141528-260x156-cr17X.png\"\n },\n \"\\/color\\/i\":{\n \"id\":\"53ee5ec2-eff0-441a-944d-52050a140b28\",\n \"name\":\"Changing Your Site Colors\",\n \"title\":\"Change Your Site Colors\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/use-my-branding-to-customize-my-wordpress-site\",\n \"short_desc\":\"\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53ee5ec2-eff0-441a-944d-52050a140b28-260x156-1GDl6.png\"\n },\n \"\\/brand\\/i\":{\n \"id\":\"53ee5ec2-eff0-441a-944d-52050a140b28\",\n \"name\":\"Match Your Site Branding\",\n \"title\":\"Match Your Site Branding\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/use-my-branding-to-customize-my-wordpress-site\",\n \"short_desc\":\"This is a great way to ensure that your theme properly reflects your unique style and brand.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53ee5ec2-eff0-441a-944d-52050a140b28-260x156-1GDl6.png\"\n },\n \"\\/design\\/i\":{\n \"id\":\"53ee5ec2-eff0-441a-944d-52050a140b28\",\n \"name\":\"Change The Colors In Your Design\",\n \"title\":\"Change The Colors In Your Design\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/use-my-branding-to-customize-my-wordpress-site\",\n \"short_desc\":\"This is a great way to ensure that your theme properly reflects your unique style and brand.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53ee5ec2-eff0-441a-944d-52050a140b28-260x156-1GDl6.png\"\n },\n \"\\/copywri\\/i\":{\n \"id\":\"53ee5dce-e2ec-4697-a09a-52050a140b28\",\n \"name\":\"Professional Copywriting\",\n \"title\":\"Professional Copywriting\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/professional-copywriting-for-your-wordpress-site\",\n \"short_desc\":\"We have an amazing team of college grads and English majors who just love writing content (Weird, right?).\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53ee5dce-e2ec-4697-a09a-52050a140b28-260x156-EGNP7.png\"\n },\n \"\\/content\\/i\":{\n \"id\":\"53ee5dce-e2ec-4697-a09a-52050a140b28\",\n \"name\":\"Writing Professional Content\",\n \"title\":\"Writing Professional Content\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/professional-copywriting-for-your-wordpress-site\",\n \"short_desc\":\"We have an amazing team of college grads and English majors who just love writing content (Weird, right?).\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53ee5dce-e2ec-4697-a09a-52050a140b28-260x156-EGNP7.png\"\n },\n \"\\/write\\/i\":{\n \"id\":\"53ee5dce-e2ec-4697-a09a-52050a140b28\",\n \"name\":\"Professionaly Written Copy\",\n \"title\":\"Professionaly Written Copy\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/professional-copywriting-for-your-wordpress-site\",\n \"short_desc\":\"We have an amazing team of college grads and English majors who just love writing content (Weird, right?).\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53ee5dce-e2ec-4697-a09a-52050a140b28-260x156-EGNP7.png\"\n }\n}\";s:8:\"response\";a:2:{s:4:\"code\";i:200;s:7:\"message\";s:2:\"OK\";}s:7:\"cookies\";a:1:{i:0;O:14:\"WP_Http_Cookie\":5:{s:4:\"name\";s:6:\"APISVR\";s:5:\"value\";s:4:\"a0n2\";s:7:\"expires\";N;s:4:\"path\";s:1:\"/\";s:6:\"domain\";s:23:\"api.mojomarketplace.com\";}}s:8:\"filename\";N;s:13:\"http_response\";O:25:\"WP_HTTP_Requests_Response\":5:{s:11:\"\0*\0response\";O:17:\"Requests_Response\":10:{s:4:\"body\";s:18840:\"{\n \"\\/woo\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/commerce\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/shop\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/store\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/checkout\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/credit\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/sell\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/analytics\\/i\":{\n \"id\":\"530697a6-92cc-4329-9cdd-21e40a140b28\",\n \"name\":\"Google Analytics\",\n \"title\":\"Google Analytics Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/add-google-analytics-to-your-wordpress-site\",\n \"short_desc\":\" You can follow users on your site in real time and get in depth analysis as to their behaviors when browsing your website.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-530697a6-92cc-4329-9cdd-21e40a140b28-260x156-UXxnX.png\"\n },\n \"\\/stats\\/i\":{\n \"id\":\"530697a6-92cc-4329-9cdd-21e40a140b28\",\n \"name\":\"Google Analytics\",\n \"title\":\"Google Analytics Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/add-google-analytics-to-your-wordpress-site\",\n \"short_desc\":\" You can follow users on your site in real time and get in depth analysis as to their behaviors when browsing your website.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-530697a6-92cc-4329-9cdd-21e40a140b28-260x156-UXxnX.png\"\n },\n \"\\/sitemap\\/i\":{\n \"id\":\"530788ba-c450-45eb-b154-47ce0a141528\",\n \"name\":\"Sitemap\",\n \"title\":\"SEO Sitemap Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/add-an-seo-friendly-sitemap-to-your-wordpress-site\",\n \"short_desc\":\"Google loves to see a list of every page on your site and how those pages relate to each other.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-530788ba-c450-45eb-b154-47ce0a141528-260x156-r3HBm.png\"\n },\n \"\\/seo\\/i\":{\n \"id\":\"53d7ea4d-e52c-42fe-9b7e-5ed50a141528\",\n \"name\":\"Search Engine Optimization (seo)\",\n \"title\":\"Search Engine Optimization (seo)\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/wordpress-seo\",\n \"short_desc\":\"The service ensures your content is fully optimized for the search engines.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53d7ea4d-e52c-42fe-9b7e-5ed50a141528-260x156-0pE1j.png\"\n },\n \"\\/yoast\\/i\":{\n \"id\":\"53d7ea4d-e52c-42fe-9b7e-5ed50a141528\",\n \"name\":\"Setting Up Yoast SEO\",\n \"title\":\"Setting Up Yoast SEO\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/wordpress-seo\",\n \"short_desc\":\"The service ensures your content is fully optimized for the search engines.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53d7ea4d-e52c-42fe-9b7e-5ed50a141528-260x156-0pE1j.png\"\n },\n \"\\/buddypress\\/i\":{\n \"id\":\"53078511-1974-470c-8ed5-43500a141528\",\n \"name\":\"BuddyPress\",\n \"title\":\"BuddyPress Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/install-and-setup-buddypress-wordpress-plugin\",\n \"short_desc\":\"This service will have you all setup and ready to start using your website as a social network.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/images.mojomarketplace.com\\/images\\/thumbnail-53078511-1974-470c-8ed5-43500a141528-square-mm-resize-260x156-530bb499b8714.png\"\n },\n \"\\/buddy press\\/i\":{\n \"id\":\"53078511-1974-470c-8ed5-43500a141528\",\n \"name\":\"BuddyPress\",\n \"title\":\"BuddyPress Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/install-and-setup-buddypress-wordpress-plugin\",\n \"short_desc\":\"This service will have you all setup and ready to start using your website as a social network.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/images.mojomarketplace.com\\/images\\/thumbnail-53078511-1974-470c-8ed5-43500a141528-square-mm-resize-260x156-530bb499b8714.png\"\n },\n \"\\/bbpress\\/i\":{\n \"id\":\"530783b3-d4d8-4823-ad1e-70310a140b28\",\n \"name\":\"bbPress\",\n \"title\":\"bbPress Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/install-and-setup-bbpress-wordpress-plugin\",\n \"short_desc\":\"From within your WordPress admin, you can easily setup and moderate forums, topics and replies.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"http:\\/\\/images.mojomarketplace.com\\/images\\/thumbnail-530783b3-d4d8-4823-ad1e-70310a140b28-square-mm-resize-260x156-530bb1f321d8d.png\"\n },\n \"\\/bb press\\/i\":{\n \"id\":\"530783b3-d4d8-4823-ad1e-70310a140b28\",\n \"name\":\"bbPress\",\n \"title\":\"bbPress Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/install-and-setup-bbpress-wordpress-plugin\",\n \"short_desc\":\"From within your WordPress admin, you can easily setup and moderate forums, topics and replies.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"http:\\/\\/images.mojomarketplace.com\\/images\\/thumbnail-530783b3-d4d8-4823-ad1e-70310a140b28-square-mm-resize-260x156-530bb1f321d8d.png\"\n },\n \"\\/contact\\/i\":{\n \"id\":\"\",\n \"name\":\"Constant Contact Forms\",\n \"title\":\"Constant Contact Forms\",\n \"buy_now_btn\":\"Learn More\",\n \"button_class\":\"button thickbox open-plugin-details-modal\",\n \"detail_class\":\"thickbox open-plugin-details-modal\",\n \"url\":\"plugin-install.php?tab=plugin-information&plugin=constant-contact-forms&TB_iframe=true&width=600&height=550\",\n \"buy_now_link\":\"plugin-install.php?tab=plugin-information&plugin=constant-contact-forms&TB_iframe=true&width=600&height=550\",\n \"short_desc\":\"Constant Contact Forms makes it fast and easy to capture visitor information right from your WordPress site.\",\n \"author\":\"Constant Contact\",\n \"author_url\":\"https://www.constantcontact.com/\",\n \"img\":\"http:\\/\\/ps.w.org\\/constant-contact-forms\\/assets\\/icon-256x256.png\"\n },\n \"\\/ form\\/i\":{\n \"id\":\"\",\n \"name\":\"Constant Contact Forms\",\n \"title\":\"Constant Contact Forms\",\n \"buy_now_btn\":\"Learn More\",\n \"button_class\":\"button thickbox open-plugin-details-modal\",\n \"detail_class\":\"thickbox open-plugin-details-modal\",\n \"url\":\"plugin-install.php?tab=plugin-information&plugin=constant-contact-forms&TB_iframe=true&width=600&height=550\",\n \"buy_now_link\":\"plugin-install.php?tab=plugin-information&plugin=constant-contact-forms&TB_iframe=true&width=600&height=550\",\n \"short_desc\":\"Constant Contact Forms makes it fast and easy to capture visitor information right from your WordPress site.\",\n \"author\":\"Constant Contact\",\n \"author_url\":\"https://www.constantcontact.com/\",\n \"img\":\"http:\\/\\/ps.w.org\\/constant-contact-forms\\/assets\\/icon-256x256.png\"\n },\n \"\\/news\\/i\":{\n \"id\":\"\",\n \"name\":\"Constant Contact Forms\",\n \"title\":\"Constant Contact Forms\",\n \"buy_now_btn\":\"Learn More\",\n \"button_class\":\"button thickbox open-plugin-details-modal\",\n \"detail_class\":\"thickbox open-plugin-details-modal\",\n \"url\":\"plugin-install.php?tab=plugin-information&plugin=constant-contact-forms&TB_iframe=true&width=600&height=550\",\n \"buy_now_link\":\"plugin-install.php?tab=plugin-information&plugin=constant-contact-forms&TB_iframe=true&width=600&height=550\",\n \"short_desc\":\"Constant Contact Forms makes it fast and easy to capture visitor information right from your WordPress site.\",\n \"author\":\"Constant Contact\",\n \"author_url\":\"https://www.constantcontact.com/\",\n \"img\":\"http:\\/\\/ps.w.org\\/constant-contact-forms\\/assets\\/icon-256x256.png\"\n },\n \"\\/map\\/i\":{\n \"id\":\"530786ea-27b8-4f1b-bc94-46650a141528\",\n \"name\":\"Google Maps\",\n \"title\":\"Setup a Google Map\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/add-a-google-map-to-my-wordpress-site\",\n \"short_desc\":\"Let us add Google Maps to your WordPress website for you. We can add up to 10 different locations with include custom navigation.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"http:\\/\\/images.mojomarketplace.com\\/images\\/thumbnail-530786ea-27b8-4f1b-bc94-46650a141528-square-mm-resize-260x156-530d15d46aaab.png\"\n },\n \"\\/locat\\/i\":{\n \"id\":\"530786ea-27b8-4f1b-bc94-46650a141528\",\n \"name\":\"Google Maps\",\n \"title\":\"Setup a Google Map\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/add-a-google-map-to-my-wordpress-site\",\n \"short_desc\":\"Let us add Google Maps to your WordPress website for you. We can add up to 10 different locations with include custom navigation.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"http:\\/\\/images.mojomarketplace.com\\/images\\/thumbnail-530786ea-27b8-4f1b-bc94-46650a141528-square-mm-resize-260x156-530d15d46aaab.png\"\n },\n \"\\/hack\\/i\":{\n \"id\":\"53b4501f-180c-4bd3-9b3f-56cb0a141528\",\n \"name\":\"Securing Your WordPress Site\",\n \"title\":\"Secure Your WordPress Site\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/make-my-wordpress-site-secure\",\n \"short_desc\":\"Let us help you drastically increase your site’s security.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53b4501f-180c-4bd3-9b3f-56cb0a141528-260x156-Qji3u.png\"\n },\n \"\\/fence\\/i\":{\n \"id\":\"53b4501f-180c-4bd3-9b3f-56cb0a141528\",\n \"name\":\"Securing Your WordPress Site\",\n \"title\":\"Secure Your WordPress Site\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/make-my-wordpress-site-secure\",\n \"short_desc\":\"Let us help you drastically increase your site’s security.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53b4501f-180c-4bd3-9b3f-56cb0a141528-260x156-Qji3u.png\"\n },\n \"\\/protect\\/i\":{\n \"id\":\"53b4501f-180c-4bd3-9b3f-56cb0a141528\",\n \"name\":\"Securing Your WordPress Site\",\n \"title\":\"Secure Your WordPress Site\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/make-my-wordpress-site-secure\",\n \"short_desc\":\"Let us help you drastically increase your site’s security.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53b4501f-180c-4bd3-9b3f-56cb0a141528-260x156-Qji3u.png\"\n },\n \"\\/backup\\/i\":{\n \"id\":\"53e00b04-03b8-4025-bb75-173c0a141528\",\n \"name\":\"Configuring Your Site Backup\",\n \"title\":\"Setup Site Backups\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/backup-your-wordpress-website\",\n \"short_desc\":\"With this backup service we will set things up so you can continually backup your WordPress website.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53e00b04-03b8-4025-bb75-173c0a141528-260x156-cr17X.png\"\n },\n \"\\/restor\\/i\":{\n \"id\":\"53e00b04-03b8-4025-bb75-173c0a141528\",\n \"name\":\"Configuring Your Site Backup\",\n \"title\":\"Setup Site Backups\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/backup-your-wordpress-website\",\n \"short_desc\":\"With this backup service we will set things up so you can continually backup your WordPress website.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53e00b04-03b8-4025-bb75-173c0a141528-260x156-cr17X.png\"\n },\n \"\\/color\\/i\":{\n \"id\":\"53ee5ec2-eff0-441a-944d-52050a140b28\",\n \"name\":\"Changing Your Site Colors\",\n \"title\":\"Change Your Site Colors\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/use-my-branding-to-customize-my-wordpress-site\",\n \"short_desc\":\"\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53ee5ec2-eff0-441a-944d-52050a140b28-260x156-1GDl6.png\"\n },\n \"\\/brand\\/i\":{\n \"id\":\"53ee5ec2-eff0-441a-944d-52050a140b28\",\n \"name\":\"Match Your Site Branding\",\n \"title\":\"Match Your Site Branding\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/use-my-branding-to-customize-my-wordpress-site\",\n \"short_desc\":\"This is a great way to ensure that your theme properly reflects your unique style and brand.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53ee5ec2-eff0-441a-944d-52050a140b28-260x156-1GDl6.png\"\n },\n \"\\/design\\/i\":{\n \"id\":\"53ee5ec2-eff0-441a-944d-52050a140b28\",\n \"name\":\"Change The Colors In Your Design\",\n \"title\":\"Change The Colors In Your Design\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/use-my-branding-to-customize-my-wordpress-site\",\n \"short_desc\":\"This is a great way to ensure that your theme properly reflects your unique style and brand.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53ee5ec2-eff0-441a-944d-52050a140b28-260x156-1GDl6.png\"\n },\n \"\\/copywri\\/i\":{\n \"id\":\"53ee5dce-e2ec-4697-a09a-52050a140b28\",\n \"name\":\"Professional Copywriting\",\n \"title\":\"Professional Copywriting\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/professional-copywriting-for-your-wordpress-site\",\n \"short_desc\":\"We have an amazing team of college grads and English majors who just love writing content (Weird, right?).\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53ee5dce-e2ec-4697-a09a-52050a140b28-260x156-EGNP7.png\"\n },\n \"\\/content\\/i\":{\n \"id\":\"53ee5dce-e2ec-4697-a09a-52050a140b28\",\n \"name\":\"Writing Professional Content\",\n \"title\":\"Writing Professional Content\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/professional-copywriting-for-your-wordpress-site\",\n \"short_desc\":\"We have an amazing team of college grads and English majors who just love writing content (Weird, right?).\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53ee5dce-e2ec-4697-a09a-52050a140b28-260x156-EGNP7.png\"\n },\n \"\\/write\\/i\":{\n \"id\":\"53ee5dce-e2ec-4697-a09a-52050a140b28\",\n \"name\":\"Professionaly Written Copy\",\n \"title\":\"Professionaly Written Copy\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/professional-copywriting-for-your-wordpress-site\",\n \"short_desc\":\"We have an amazing team of college grads and English majors who just love writing content (Weird, right?).\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53ee5dce-e2ec-4697-a09a-52050a140b28-260x156-EGNP7.png\"\n }\n}\";s:3:\"raw\";s:19130:\"HTTP/1.1 200 OK\r\nServer: nginx/1.10.1\r\nDate: Tue, 25 Sep 2018 19:17:59 GMT\r\nContent-Type: application/json\r\nContent-Length: 18840\r\nLast-Modified: Tue, 11 Oct 2016 15:35:26 GMT\r\nConnection: close\r\nETag: \"57fd06be-4998\"\r\nAccept-Ranges: bytes\r\nVary: Origin\r\nSet-Cookie: APISVR=a0n2; path=/\r\n\r\n{\n \"\\/woo\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/commerce\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/shop\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/store\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/checkout\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/credit\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/sell\\/i\":{\n \"id\":\"530782e3-1388-4e6a-a8ac-6f7b0a140b28\",\n \"name\":\"WooCommerce\",\n \"title\":\"WooCommerce Integration\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/integrate-woocommerce-onto-wordpress-site\",\n \"short_desc\":\"WooCommerce will transform your WordPress site into a full eCommerce store that is simple to use.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-532c8ae2-5c38-4636-8c69-15550a141528-260x156-mDPp8.png\"\n },\n \"\\/analytics\\/i\":{\n \"id\":\"530697a6-92cc-4329-9cdd-21e40a140b28\",\n \"name\":\"Google Analytics\",\n \"title\":\"Google Analytics Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/add-google-analytics-to-your-wordpress-site\",\n \"short_desc\":\" You can follow users on your site in real time and get in depth analysis as to their behaviors when browsing your website.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-530697a6-92cc-4329-9cdd-21e40a140b28-260x156-UXxnX.png\"\n },\n \"\\/stats\\/i\":{\n \"id\":\"530697a6-92cc-4329-9cdd-21e40a140b28\",\n \"name\":\"Google Analytics\",\n \"title\":\"Google Analytics Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/add-google-analytics-to-your-wordpress-site\",\n \"short_desc\":\" You can follow users on your site in real time and get in depth analysis as to their behaviors when browsing your website.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-530697a6-92cc-4329-9cdd-21e40a140b28-260x156-UXxnX.png\"\n },\n \"\\/sitemap\\/i\":{\n \"id\":\"530788ba-c450-45eb-b154-47ce0a141528\",\n \"name\":\"Sitemap\",\n \"title\":\"SEO Sitemap Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/add-an-seo-friendly-sitemap-to-your-wordpress-site\",\n \"short_desc\":\"Google loves to see a list of every page on your site and how those pages relate to each other.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-530788ba-c450-45eb-b154-47ce0a141528-260x156-r3HBm.png\"\n },\n \"\\/seo\\/i\":{\n \"id\":\"53d7ea4d-e52c-42fe-9b7e-5ed50a141528\",\n \"name\":\"Search Engine Optimization (seo)\",\n \"title\":\"Search Engine Optimization (seo)\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/wordpress-seo\",\n \"short_desc\":\"The service ensures your content is fully optimized for the search engines.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53d7ea4d-e52c-42fe-9b7e-5ed50a141528-260x156-0pE1j.png\"\n },\n \"\\/yoast\\/i\":{\n \"id\":\"53d7ea4d-e52c-42fe-9b7e-5ed50a141528\",\n \"name\":\"Setting Up Yoast SEO\",\n \"title\":\"Setting Up Yoast SEO\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/wordpress-seo\",\n \"short_desc\":\"The service ensures your content is fully optimized for the search engines.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53d7ea4d-e52c-42fe-9b7e-5ed50a141528-260x156-0pE1j.png\"\n },\n \"\\/buddypress\\/i\":{\n \"id\":\"53078511-1974-470c-8ed5-43500a141528\",\n \"name\":\"BuddyPress\",\n \"title\":\"BuddyPress Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/install-and-setup-buddypress-wordpress-plugin\",\n \"short_desc\":\"This service will have you all setup and ready to start using your website as a social network.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/images.mojomarketplace.com\\/images\\/thumbnail-53078511-1974-470c-8ed5-43500a141528-square-mm-resize-260x156-530bb499b8714.png\"\n },\n \"\\/buddy press\\/i\":{\n \"id\":\"53078511-1974-470c-8ed5-43500a141528\",\n \"name\":\"BuddyPress\",\n \"title\":\"BuddyPress Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/install-and-setup-buddypress-wordpress-plugin\",\n \"short_desc\":\"This service will have you all setup and ready to start using your website as a social network.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/images.mojomarketplace.com\\/images\\/thumbnail-53078511-1974-470c-8ed5-43500a141528-square-mm-resize-260x156-530bb499b8714.png\"\n },\n \"\\/bbpress\\/i\":{\n \"id\":\"530783b3-d4d8-4823-ad1e-70310a140b28\",\n \"name\":\"bbPress\",\n \"title\":\"bbPress Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/install-and-setup-bbpress-wordpress-plugin\",\n \"short_desc\":\"From within your WordPress admin, you can easily setup and moderate forums, topics and replies.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"http:\\/\\/images.mojomarketplace.com\\/images\\/thumbnail-530783b3-d4d8-4823-ad1e-70310a140b28-square-mm-resize-260x156-530bb1f321d8d.png\"\n },\n \"\\/bb press\\/i\":{\n \"id\":\"530783b3-d4d8-4823-ad1e-70310a140b28\",\n \"name\":\"bbPress\",\n \"title\":\"bbPress Setup\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/install-and-setup-bbpress-wordpress-plugin\",\n \"short_desc\":\"From within your WordPress admin, you can easily setup and moderate forums, topics and replies.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"http:\\/\\/images.mojomarketplace.com\\/images\\/thumbnail-530783b3-d4d8-4823-ad1e-70310a140b28-square-mm-resize-260x156-530bb1f321d8d.png\"\n },\n \"\\/contact\\/i\":{\n \"id\":\"\",\n \"name\":\"Constant Contact Forms\",\n \"title\":\"Constant Contact Forms\",\n \"buy_now_btn\":\"Learn More\",\n \"button_class\":\"button thickbox open-plugin-details-modal\",\n \"detail_class\":\"thickbox open-plugin-details-modal\",\n \"url\":\"plugin-install.php?tab=plugin-information&plugin=constant-contact-forms&TB_iframe=true&width=600&height=550\",\n \"buy_now_link\":\"plugin-install.php?tab=plugin-information&plugin=constant-contact-forms&TB_iframe=true&width=600&height=550\",\n \"short_desc\":\"Constant Contact Forms makes it fast and easy to capture visitor information right from your WordPress site.\",\n \"author\":\"Constant Contact\",\n \"author_url\":\"https://www.constantcontact.com/\",\n \"img\":\"http:\\/\\/ps.w.org\\/constant-contact-forms\\/assets\\/icon-256x256.png\"\n },\n \"\\/ form\\/i\":{\n \"id\":\"\",\n \"name\":\"Constant Contact Forms\",\n \"title\":\"Constant Contact Forms\",\n \"buy_now_btn\":\"Learn More\",\n \"button_class\":\"button thickbox open-plugin-details-modal\",\n \"detail_class\":\"thickbox open-plugin-details-modal\",\n \"url\":\"plugin-install.php?tab=plugin-information&plugin=constant-contact-forms&TB_iframe=true&width=600&height=550\",\n \"buy_now_link\":\"plugin-install.php?tab=plugin-information&plugin=constant-contact-forms&TB_iframe=true&width=600&height=550\",\n \"short_desc\":\"Constant Contact Forms makes it fast and easy to capture visitor information right from your WordPress site.\",\n \"author\":\"Constant Contact\",\n \"author_url\":\"https://www.constantcontact.com/\",\n \"img\":\"http:\\/\\/ps.w.org\\/constant-contact-forms\\/assets\\/icon-256x256.png\"\n },\n \"\\/news\\/i\":{\n \"id\":\"\",\n \"name\":\"Constant Contact Forms\",\n \"title\":\"Constant Contact Forms\",\n \"buy_now_btn\":\"Learn More\",\n \"button_class\":\"button thickbox open-plugin-details-modal\",\n \"detail_class\":\"thickbox open-plugin-details-modal\",\n \"url\":\"plugin-install.php?tab=plugin-information&plugin=constant-contact-forms&TB_iframe=true&width=600&height=550\",\n \"buy_now_link\":\"plugin-install.php?tab=plugin-information&plugin=constant-contact-forms&TB_iframe=true&width=600&height=550\",\n \"short_desc\":\"Constant Contact Forms makes it fast and easy to capture visitor information right from your WordPress site.\",\n \"author\":\"Constant Contact\",\n \"author_url\":\"https://www.constantcontact.com/\",\n \"img\":\"http:\\/\\/ps.w.org\\/constant-contact-forms\\/assets\\/icon-256x256.png\"\n },\n \"\\/map\\/i\":{\n \"id\":\"530786ea-27b8-4f1b-bc94-46650a141528\",\n \"name\":\"Google Maps\",\n \"title\":\"Setup a Google Map\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/add-a-google-map-to-my-wordpress-site\",\n \"short_desc\":\"Let us add Google Maps to your WordPress website for you. We can add up to 10 different locations with include custom navigation.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"http:\\/\\/images.mojomarketplace.com\\/images\\/thumbnail-530786ea-27b8-4f1b-bc94-46650a141528-square-mm-resize-260x156-530d15d46aaab.png\"\n },\n \"\\/locat\\/i\":{\n \"id\":\"530786ea-27b8-4f1b-bc94-46650a141528\",\n \"name\":\"Google Maps\",\n \"title\":\"Setup a Google Map\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/add-a-google-map-to-my-wordpress-site\",\n \"short_desc\":\"Let us add Google Maps to your WordPress website for you. We can add up to 10 different locations with include custom navigation.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"http:\\/\\/images.mojomarketplace.com\\/images\\/thumbnail-530786ea-27b8-4f1b-bc94-46650a141528-square-mm-resize-260x156-530d15d46aaab.png\"\n },\n \"\\/hack\\/i\":{\n \"id\":\"53b4501f-180c-4bd3-9b3f-56cb0a141528\",\n \"name\":\"Securing Your WordPress Site\",\n \"title\":\"Secure Your WordPress Site\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/make-my-wordpress-site-secure\",\n \"short_desc\":\"Let us help you drastically increase your site’s security.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53b4501f-180c-4bd3-9b3f-56cb0a141528-260x156-Qji3u.png\"\n },\n \"\\/fence\\/i\":{\n \"id\":\"53b4501f-180c-4bd3-9b3f-56cb0a141528\",\n \"name\":\"Securing Your WordPress Site\",\n \"title\":\"Secure Your WordPress Site\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/make-my-wordpress-site-secure\",\n \"short_desc\":\"Let us help you drastically increase your site’s security.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53b4501f-180c-4bd3-9b3f-56cb0a141528-260x156-Qji3u.png\"\n },\n \"\\/protect\\/i\":{\n \"id\":\"53b4501f-180c-4bd3-9b3f-56cb0a141528\",\n \"name\":\"Securing Your WordPress Site\",\n \"title\":\"Secure Your WordPress Site\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/make-my-wordpress-site-secure\",\n \"short_desc\":\"Let us help you drastically increase your site’s security.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53b4501f-180c-4bd3-9b3f-56cb0a141528-260x156-Qji3u.png\"\n },\n \"\\/backup\\/i\":{\n \"id\":\"53e00b04-03b8-4025-bb75-173c0a141528\",\n \"name\":\"Configuring Your Site Backup\",\n \"title\":\"Setup Site Backups\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/backup-your-wordpress-website\",\n \"short_desc\":\"With this backup service we will set things up so you can continually backup your WordPress website.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53e00b04-03b8-4025-bb75-173c0a141528-260x156-cr17X.png\"\n },\n \"\\/restor\\/i\":{\n \"id\":\"53e00b04-03b8-4025-bb75-173c0a141528\",\n \"name\":\"Configuring Your Site Backup\",\n \"title\":\"Setup Site Backups\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/backup-your-wordpress-website\",\n \"short_desc\":\"With this backup service we will set things up so you can continually backup your WordPress website.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53e00b04-03b8-4025-bb75-173c0a141528-260x156-cr17X.png\"\n },\n \"\\/color\\/i\":{\n \"id\":\"53ee5ec2-eff0-441a-944d-52050a140b28\",\n \"name\":\"Changing Your Site Colors\",\n \"title\":\"Change Your Site Colors\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/use-my-branding-to-customize-my-wordpress-site\",\n \"short_desc\":\"\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53ee5ec2-eff0-441a-944d-52050a140b28-260x156-1GDl6.png\"\n },\n \"\\/brand\\/i\":{\n \"id\":\"53ee5ec2-eff0-441a-944d-52050a140b28\",\n \"name\":\"Match Your Site Branding\",\n \"title\":\"Match Your Site Branding\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/use-my-branding-to-customize-my-wordpress-site\",\n \"short_desc\":\"This is a great way to ensure that your theme properly reflects your unique style and brand.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53ee5ec2-eff0-441a-944d-52050a140b28-260x156-1GDl6.png\"\n },\n \"\\/design\\/i\":{\n \"id\":\"53ee5ec2-eff0-441a-944d-52050a140b28\",\n \"name\":\"Change The Colors In Your Design\",\n \"title\":\"Change The Colors In Your Design\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/use-my-branding-to-customize-my-wordpress-site\",\n \"short_desc\":\"This is a great way to ensure that your theme properly reflects your unique style and brand.\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53ee5ec2-eff0-441a-944d-52050a140b28-260x156-1GDl6.png\"\n },\n \"\\/copywri\\/i\":{\n \"id\":\"53ee5dce-e2ec-4697-a09a-52050a140b28\",\n \"name\":\"Professional Copywriting\",\n \"title\":\"Professional Copywriting\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/professional-copywriting-for-your-wordpress-site\",\n \"short_desc\":\"We have an amazing team of college grads and English majors who just love writing content (Weird, right?).\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53ee5dce-e2ec-4697-a09a-52050a140b28-260x156-EGNP7.png\"\n },\n \"\\/content\\/i\":{\n \"id\":\"53ee5dce-e2ec-4697-a09a-52050a140b28\",\n \"name\":\"Writing Professional Content\",\n \"title\":\"Writing Professional Content\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/professional-copywriting-for-your-wordpress-site\",\n \"short_desc\":\"We have an amazing team of college grads and English majors who just love writing content (Weird, right?).\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53ee5dce-e2ec-4697-a09a-52050a140b28-260x156-EGNP7.png\"\n },\n \"\\/write\\/i\":{\n \"id\":\"53ee5dce-e2ec-4697-a09a-52050a140b28\",\n \"name\":\"Professionaly Written Copy\",\n \"title\":\"Professionaly Written Copy\",\n \"url\":\"https:\\/\\/www.mojomarketplace.com\\/item\\/professional-copywriting-for-your-wordpress-site\",\n \"short_desc\":\"We have an amazing team of college grads and English majors who just love writing content (Weird, right?).\",\n \"author\":\"\",\n \"author_url\":\"\",\n \"img\":\"https:\\/\\/marketplace-images-production.s3-us-west-2.amazonaws.com\\/vault\\/items\\/thumbnail-53ee5dce-e2ec-4697-a09a-52050a140b28-260x156-EGNP7.png\"\n }\n}\";s:7:\"headers\";O:25:\"Requests_Response_Headers\":1:{s:7:\"\0*\0data\";a:9:{s:6:\"server\";a:1:{i:0;s:12:\"nginx/1.10.1\";}s:4:\"date\";a:1:{i:0;s:29:\"Tue, 25 Sep 2018 19:17:59 GMT\";}s:12:\"content-type\";a:1:{i:0;s:16:\"application/json\";}s:14:\"content-length\";a:1:{i:0;s:5:\"18840\";}s:13:\"last-modified\";a:1:{i:0;s:29:\"Tue, 11 Oct 2016 15:35:26 GMT\";}s:4:\"etag\";a:1:{i:0;s:15:\"\"57fd06be-4998\"\";}s:13:\"accept-ranges\";a:1:{i:0;s:5:\"bytes\";}s:4:\"vary\";a:1:{i:0;s:6:\"Origin\";}s:10:\"set-cookie\";a:1:{i:0;s:19:\"APISVR=a0n2; path=/\";}}}s:11:\"status_code\";i:200;s:16:\"protocol_version\";d:1.100000000000000088817841970012523233890533447265625;s:7:\"success\";b:1;s:9:\"redirects\";i:0;s:3:\"url\";s:76:\"https://api.mojomarketplace.com/mojo-plugin-assets/json/search-patterns.json\";s:7:\"history\";a:0:{}s:7:\"cookies\";O:19:\"Requests_Cookie_Jar\":1:{s:10:\"\0*\0cookies\";a:1:{s:6:\"APISVR\";O:15:\"Requests_Cookie\":5:{s:4:\"name\";s:6:\"APISVR\";s:5:\"value\";s:4:\"a0n2\";s:10:\"attributes\";O:42:\"Requests_Utility_CaseInsensitiveDictionary\":1:{s:7:\"\0*\0data\";a:2:{s:4:\"path\";s:1:\"/\";s:6:\"domain\";s:23:\"api.mojomarketplace.com\";}}s:5:\"flags\";a:4:{s:8:\"creation\";i:1537903079;s:11:\"last-access\";i:1537903079;s:10:\"persistent\";b:0;s:9:\"host-only\";b:1;}s:14:\"reference_time\";i:1537903079;}}}}s:11:\"\0*\0filename\";N;s:4:\"data\";N;s:7:\"headers\";N;s:6:\"status\";N;}}}','no'),(700395,'wpseo_sitemap_1861_cache_validator','5A343','no'),(707110,'gadwp_cache_qr3_3685346949','a:2:{s:5:\"value\";O:31:\"Deconf_Service_Analytics_GaData\":24:{s:17:\"\0*\0collection_key\";s:4:\"rows\";s:25:\"\0*\0internal_gapi_mappings\";a:0:{}s:20:\"\0*\0columnHeadersType\";s:44:\"Deconf_Service_Analytics_GaDataColumnHeaders\";s:24:\"\0*\0columnHeadersDataType\";s:5:\"array\";s:19:\"containsSampledData\";b:0;s:16:\"\0*\0dataTableType\";s:40:\"Deconf_Service_Analytics_GaDataDataTable\";s:20:\"\0*\0dataTableDataType\";s:0:\"\";s:2:\"id\";s:259:\"https://www.googleapis.com/analytics/v3/data/ga?ids=ga:92240303&metrics=ga:sessions,ga:users,ga:pageviews,ga:BounceRate,ga:organicSearches,ga:pageviewsPerSession,ga:avgTimeOnPage,ga:avgPageLoadTime,ga:avgSessionDuration&start-date=30daysAgo&end-date=yesterday\";s:12:\"itemsPerPage\";i:1000;s:4:\"kind\";s:16:\"analytics#gaData\";s:8:\"nextLink\";N;s:12:\"previousLink\";N;s:18:\"\0*\0profileInfoType\";s:42:\"Deconf_Service_Analytics_GaDataProfileInfo\";s:22:\"\0*\0profileInfoDataType\";s:0:\"\";s:12:\"\0*\0queryType\";s:36:\"Deconf_Service_Analytics_GaDataQuery\";s:16:\"\0*\0queryDataType\";s:0:\"\";s:4:\"rows\";a:1:{i:0;a:9:{i:0;s:4:\"1068\";i:1;s:3:\"950\";i:2;s:4:\"1262\";i:3;s:17:\"89.32584269662921\";i:4;s:3:\"524\";i:5;s:18:\"1.1816479400749065\";i:6;s:17:\"250.8820512820513\";i:7;s:6:\"16.291\";i:8;s:18:\"45.806179775280896\";}}s:10:\"sampleSize\";N;s:11:\"sampleSpace\";N;s:8:\"selfLink\";s:259:\"https://www.googleapis.com/analytics/v3/data/ga?ids=ga:92240303&metrics=ga:sessions,ga:users,ga:pageviews,ga:BounceRate,ga:organicSearches,ga:pageviewsPerSession,ga:avgTimeOnPage,ga:avgPageLoadTime,ga:avgSessionDuration&start-date=30daysAgo&end-date=yesterday\";s:12:\"totalResults\";i:1;s:19:\"totalsForAllResults\";a:9:{s:11:\"ga:sessions\";s:4:\"1068\";s:8:\"ga:users\";s:3:\"950\";s:12:\"ga:pageviews\";s:4:\"1262\";s:13:\"ga:BounceRate\";s:17:\"89.32584269662921\";s:18:\"ga:organicSearches\";s:3:\"524\";s:22:\"ga:pageviewsPerSession\";s:18:\"1.1816479400749065\";s:16:\"ga:avgTimeOnPage\";s:17:\"250.8820512820513\";s:18:\"ga:avgPageLoadTime\";s:6:\"16.291\";s:21:\"ga:avgSessionDuration\";s:18:\"45.806179775280896\";}s:12:\"\0*\0modelData\";a:3:{s:5:\"query\";a:7:{s:10:\"start-date\";s:9:\"30daysAgo\";s:8:\"end-date\";s:9:\"yesterday\";s:3:\"ids\";s:11:\"ga:92240303\";s:7:\"metrics\";a:9:{i:0;s:11:\"ga:sessions\";i:1;s:8:\"ga:users\";i:2;s:12:\"ga:pageviews\";i:3;s:13:\"ga:BounceRate\";i:4;s:18:\"ga:organicSearches\";i:5;s:22:\"ga:pageviewsPerSession\";i:6;s:16:\"ga:avgTimeOnPage\";i:7;s:18:\"ga:avgPageLoadTime\";i:8;s:21:\"ga:avgSessionDuration\";}s:11:\"start-index\";i:1;s:11:\"max-results\";i:1000;s:13:\"samplingLevel\";s:16:\"HIGHER_PRECISION\";}s:11:\"profileInfo\";a:6:{s:9:\"profileId\";s:8:\"92240303\";s:9:\"accountId\";s:8:\"55580102\";s:13:\"webPropertyId\";s:13:\"UA-55580102-1\";s:21:\"internalWebPropertyId\";s:8:\"88785203\";s:11:\"profileName\";s:17:\"All Web Site Data\";s:7:\"tableId\";s:11:\"ga:92240303\";}s:13:\"columnHeaders\";a:9:{i:0;a:3:{s:4:\"name\";s:11:\"ga:sessions\";s:10:\"columnType\";s:6:\"METRIC\";s:8:\"dataType\";s:7:\"INTEGER\";}i:1;a:3:{s:4:\"name\";s:8:\"ga:users\";s:10:\"columnType\";s:6:\"METRIC\";s:8:\"dataType\";s:7:\"INTEGER\";}i:2;a:3:{s:4:\"name\";s:12:\"ga:pageviews\";s:10:\"columnType\";s:6:\"METRIC\";s:8:\"dataType\";s:7:\"INTEGER\";}i:3;a:3:{s:4:\"name\";s:13:\"ga:BounceRate\";s:10:\"columnType\";s:6:\"METRIC\";s:8:\"dataType\";s:7:\"PERCENT\";}i:4;a:3:{s:4:\"name\";s:18:\"ga:organicSearches\";s:10:\"columnType\";s:6:\"METRIC\";s:8:\"dataType\";s:7:\"INTEGER\";}i:5;a:3:{s:4:\"name\";s:22:\"ga:pageviewsPerSession\";s:10:\"columnType\";s:6:\"METRIC\";s:8:\"dataType\";s:5:\"FLOAT\";}i:6;a:3:{s:4:\"name\";s:16:\"ga:avgTimeOnPage\";s:10:\"columnType\";s:6:\"METRIC\";s:8:\"dataType\";s:4:\"TIME\";}i:7;a:3:{s:4:\"name\";s:18:\"ga:avgPageLoadTime\";s:10:\"columnType\";s:6:\"METRIC\";s:8:\"dataType\";s:5:\"FLOAT\";}i:8;a:3:{s:4:\"name\";s:21:\"ga:avgSessionDuration\";s:10:\"columnType\";s:6:\"METRIC\";s:8:\"dataType\";s:4:\"TIME\";}}}s:12:\"\0*\0processed\";a:0:{}}s:7:\"expires\";i:1537851600;}','no'),(707109,'gadwp_cache_qr2_1425911757','a:2:{s:5:\"value\";O:31:\"Deconf_Service_Analytics_GaData\":24:{s:17:\"\0*\0collection_key\";s:4:\"rows\";s:25:\"\0*\0internal_gapi_mappings\";a:0:{}s:20:\"\0*\0columnHeadersType\";s:44:\"Deconf_Service_Analytics_GaDataColumnHeaders\";s:24:\"\0*\0columnHeadersDataType\";s:5:\"array\";s:19:\"containsSampledData\";b:0;s:16:\"\0*\0dataTableType\";s:40:\"Deconf_Service_Analytics_GaDataDataTable\";s:20:\"\0*\0dataTableDataType\";s:0:\"\";s:2:\"id\";s:159:\"https://www.googleapis.com/analytics/v3/data/ga?ids=ga:92240303&dimensions=ga:date,ga:dayOfWeekName&metrics=ga:sessions&start-date=30daysAgo&end-date=yesterday\";s:12:\"itemsPerPage\";i:1000;s:4:\"kind\";s:16:\"analytics#gaData\";s:8:\"nextLink\";N;s:12:\"previousLink\";N;s:18:\"\0*\0profileInfoType\";s:42:\"Deconf_Service_Analytics_GaDataProfileInfo\";s:22:\"\0*\0profileInfoDataType\";s:0:\"\";s:12:\"\0*\0queryType\";s:36:\"Deconf_Service_Analytics_GaDataQuery\";s:16:\"\0*\0queryDataType\";s:0:\"\";s:4:\"rows\";a:30:{i:0;a:3:{i:0;s:8:\"20180825\";i:1;s:8:\"Saturday\";i:2;s:2:\"58\";}i:1;a:3:{i:0;s:8:\"20180826\";i:1;s:6:\"Sunday\";i:2;s:2:\"21\";}i:2;a:3:{i:0;s:8:\"20180827\";i:1;s:6:\"Monday\";i:2;s:2:\"70\";}i:3;a:3:{i:0;s:8:\"20180828\";i:1;s:7:\"Tuesday\";i:2;s:2:\"60\";}i:4;a:3:{i:0;s:8:\"20180829\";i:1;s:9:\"Wednesday\";i:2;s:2:\"24\";}i:5;a:3:{i:0;s:8:\"20180830\";i:1;s:8:\"Thursday\";i:2;s:2:\"23\";}i:6;a:3:{i:0;s:8:\"20180831\";i:1;s:6:\"Friday\";i:2;s:2:\"48\";}i:7;a:3:{i:0;s:8:\"20180901\";i:1;s:8:\"Saturday\";i:2;s:2:\"34\";}i:8;a:3:{i:0;s:8:\"20180902\";i:1;s:6:\"Sunday\";i:2;s:2:\"31\";}i:9;a:3:{i:0;s:8:\"20180903\";i:1;s:6:\"Monday\";i:2;s:2:\"54\";}i:10;a:3:{i:0;s:8:\"20180904\";i:1;s:7:\"Tuesday\";i:2;s:2:\"32\";}i:11;a:3:{i:0;s:8:\"20180905\";i:1;s:9:\"Wednesday\";i:2;s:2:\"28\";}i:12;a:3:{i:0;s:8:\"20180906\";i:1;s:8:\"Thursday\";i:2;s:2:\"39\";}i:13;a:3:{i:0;s:8:\"20180907\";i:1;s:6:\"Friday\";i:2;s:2:\"44\";}i:14;a:3:{i:0;s:8:\"20180908\";i:1;s:8:\"Saturday\";i:2;s:2:\"60\";}i:15;a:3:{i:0;s:8:\"20180909\";i:1;s:6:\"Sunday\";i:2;s:2:\"40\";}i:16;a:3:{i:0;s:8:\"20180910\";i:1;s:6:\"Monday\";i:2;s:2:\"31\";}i:17;a:3:{i:0;s:8:\"20180911\";i:1;s:7:\"Tuesday\";i:2;s:2:\"50\";}i:18;a:3:{i:0;s:8:\"20180912\";i:1;s:9:\"Wednesday\";i:2;s:2:\"23\";}i:19;a:3:{i:0;s:8:\"20180913\";i:1;s:8:\"Thursday\";i:2;s:2:\"47\";}i:20;a:3:{i:0;s:8:\"20180914\";i:1;s:6:\"Friday\";i:2;s:2:\"29\";}i:21;a:3:{i:0;s:8:\"20180915\";i:1;s:8:\"Saturday\";i:2;s:2:\"15\";}i:22;a:3:{i:0;s:8:\"20180916\";i:1;s:6:\"Sunday\";i:2;s:2:\"28\";}i:23;a:3:{i:0;s:8:\"20180917\";i:1;s:6:\"Monday\";i:2;s:2:\"30\";}i:24;a:3:{i:0;s:8:\"20180918\";i:1;s:7:\"Tuesday\";i:2;s:2:\"21\";}i:25;a:3:{i:0;s:8:\"20180919\";i:1;s:9:\"Wednesday\";i:2;s:2:\"30\";}i:26;a:3:{i:0;s:8:\"20180920\";i:1;s:8:\"Thursday\";i:2;s:2:\"34\";}i:27;a:3:{i:0;s:8:\"20180921\";i:1;s:6:\"Friday\";i:2;s:2:\"21\";}i:28;a:3:{i:0;s:8:\"20180922\";i:1;s:8:\"Saturday\";i:2;s:2:\"19\";}i:29;a:3:{i:0;s:8:\"20180923\";i:1;s:6:\"Sunday\";i:2;s:2:\"24\";}}s:10:\"sampleSize\";N;s:11:\"sampleSpace\";N;s:8:\"selfLink\";s:159:\"https://www.googleapis.com/analytics/v3/data/ga?ids=ga:92240303&dimensions=ga:date,ga:dayOfWeekName&metrics=ga:sessions&start-date=30daysAgo&end-date=yesterday\";s:12:\"totalResults\";i:30;s:19:\"totalsForAllResults\";a:1:{s:11:\"ga:sessions\";s:4:\"1068\";}s:12:\"\0*\0modelData\";a:3:{s:5:\"query\";a:8:{s:10:\"start-date\";s:9:\"30daysAgo\";s:8:\"end-date\";s:9:\"yesterday\";s:3:\"ids\";s:11:\"ga:92240303\";s:10:\"dimensions\";s:24:\"ga:date,ga:dayOfWeekName\";s:7:\"metrics\";a:1:{i:0;s:11:\"ga:sessions\";}s:11:\"start-index\";i:1;s:11:\"max-results\";i:1000;s:13:\"samplingLevel\";s:16:\"HIGHER_PRECISION\";}s:11:\"profileInfo\";a:6:{s:9:\"profileId\";s:8:\"92240303\";s:9:\"accountId\";s:8:\"55580102\";s:13:\"webPropertyId\";s:13:\"UA-55580102-1\";s:21:\"internalWebPropertyId\";s:8:\"88785203\";s:11:\"profileName\";s:17:\"All Web Site Data\";s:7:\"tableId\";s:11:\"ga:92240303\";}s:13:\"columnHeaders\";a:3:{i:0;a:3:{s:4:\"name\";s:7:\"ga:date\";s:10:\"columnType\";s:9:\"DIMENSION\";s:8:\"dataType\";s:6:\"STRING\";}i:1;a:3:{s:4:\"name\";s:16:\"ga:dayOfWeekName\";s:10:\"columnType\";s:9:\"DIMENSION\";s:8:\"dataType\";s:6:\"STRING\";}i:2;a:3:{s:4:\"name\";s:11:\"ga:sessions\";s:10:\"columnType\";s:6:\"METRIC\";s:8:\"dataType\";s:7:\"INTEGER\";}}}s:12:\"\0*\0processed\";a:0:{}}s:7:\"expires\";i:1537851600;}','no'),(707641,'_transient_timeout_jetpack_https_test','1537911719','no'),(707642,'_transient_jetpack_https_test','1','no'),(701666,'_transient_timeout_jetpack_https_test_message','1537911719','no'),(701667,'_transient_jetpack_https_test_message','','no'),(701674,'_site_transient_timeout_browser_01fe6d96f512df15cc1b10345d6b37d9','1538067524','no'),(701675,'_site_transient_browser_01fe6d96f512df15cc1b10345d6b37d9','a:10:{s:4:\"name\";s:6:\"Chrome\";s:7:\"version\";s:13:\"68.0.3440.106\";s:8:\"platform\";s:7:\"Windows\";s:10:\"update_url\";s:29:\"https://www.google.com/chrome\";s:7:\"img_src\";s:43:\"http://s.w.org/images/browsers/chrome.png?1\";s:11:\"img_src_ssl\";s:44:\"https://s.w.org/images/browsers/chrome.png?1\";s:15:\"current_version\";s:2:\"18\";s:7:\"upgrade\";b:0;s:8:\"insecure\";b:0;s:6:\"mobile\";b:0;}','no'),(709224,'_transient_timeout_jetpack_jitm_9deff2902a416a64f221e5b41f6340e','1537903976','no'),(709225,'_transient_jetpack_jitm_9deff2902a416a64f221e5b41f6340e','a:1:{s:18:\"last_response_time\";i:1537903676;}','no'),(709208,'_transient_timeout_jetpack_jitm_add6ca7bca0b206f6fa47db35a30aac','1537903955','no'),(708746,'_transient_timeout_sbi_header_513015914','1537904832','no'),(708747,'_transient_sbi_header_513015914','%7B%22data%22:%7B%22id%22:%22513015914%22,%22username%22:%22coachdruns%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22bio%22:%22From%20300%20lbs%20to%20100%20mile%20Ultramarathoner.%5CnAnything%20Is%20Possible.%20Live%20life%20limitless%5Cn%F0%9F%8F%83%5Cn%F0%9F%8E%A4%F0%9F%8E%A7Podcast%20-%20%5C%22So%20THIS%20Is%20Fitness%5C%22%5Cn%F0%9F%92%AA%F0%9F%8F%83Online%20personal%20trainer%22,%22website%22:%22http://bit.ly/2MJOoCr%22,%22is_business%22:false,%22counts%22:%7B%22media%22:518,%22follows%22:2056,%22followed_by%22:7913%7D%7D,%22meta%22:%7B%22code%22:200%7D%7D','no'),(707099,'_site_transient_timeout_browser_8651940b33fd1e958c905441aa40a03d','1538408571','no'),(707100,'_site_transient_browser_8651940b33fd1e958c905441aa40a03d','a:10:{s:4:\"name\";s:6:\"Chrome\";s:7:\"version\";s:13:\"69.0.3497.100\";s:8:\"platform\";s:7:\"Windows\";s:10:\"update_url\";s:29:\"https://www.google.com/chrome\";s:7:\"img_src\";s:43:\"http://s.w.org/images/browsers/chrome.png?1\";s:11:\"img_src_ssl\";s:44:\"https://s.w.org/images/browsers/chrome.png?1\";s:15:\"current_version\";s:2:\"18\";s:7:\"upgrade\";b:0;s:8:\"insecure\";b:0;s:6:\"mobile\";b:0;}','no'),(706100,'_transient_timeout_mm_test','1540138494','no'),(706101,'_transient_mm_test','a:1:{s:3:\"key\";s:4:\"none\";}','no'),(708766,'_transient_timeout_jpp_li_936e49ffdef3672063c26f721f887f17','1537893774','no'),(708767,'_transient_jpp_li_936e49ffdef3672063c26f721f887f17','a:5:{s:6:\"status\";s:7:\"blocked\";s:3:\"msg\";s:44:\"This IP is currently blocked (94.100.229.24)\";s:17:\"seconds_remaining\";i:2433;s:16:\"blocked_attempts\";s:4:\"3826\";s:6:\"expire\";i:1537893774;}','no'),(708769,'_transient_timeout_mm_spam_b5e0fdf5ccb7306dd4f7ebe0fc2f557b','1537977743','no'),(708770,'_transient_mm_spam_b5e0fdf5ccb7306dd4f7ebe0fc2f557b','no','no'),(708783,'_transient_timeout_jpp_li_569afced5026933f3435757f0eb4369c','1537895938','no'),(708784,'_transient_jpp_li_569afced5026933f3435757f0eb4369c','a:5:{s:6:\"status\";s:7:\"blocked\";s:3:\"msg\";s:45:\"This IP is currently blocked (191.99.117.170)\";s:17:\"seconds_remaining\";i:2834;s:16:\"blocked_attempts\";s:4:\"3827\";s:6:\"expire\";i:1537895938;}','no'),(708786,'_transient_timeout_mm_spam_9c458a1bbbcaa9ba4a48760a816fbe5a','1537979506','no'),(708787,'_transient_mm_spam_9c458a1bbbcaa9ba4a48760a816fbe5a','no','no'),(708750,'_transient_timeout_jetpack_is_single_user','1537933389','no'),(708751,'_transient_jetpack_is_single_user','2','no'),(708752,'_transient_timeout_sbi_513015914','1537904712','no'),(708753,'_transient_sbi_513015914','%7B%22pagination%22:%7B%22next_max_id%22:%221846820008405363001_513015914%22,%22next_url%22:%5B%22https://api.instagram.com/v1/users/513015914/media/recent?access_token=513015914.3a81a9f.55a574507b524bd39471c88aa39a2afc&count=33&callback=jQuery112405182645293252586_1537904649542&_=1537904649543&max_id=1846820008405363001_513015914%22%5D%7D,%22data%22:%5B%7B%22id%22:%221876305827289584281_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/3834c6615540571614bf7abd5aa10136/5C413F2B/t51.2885-15/e35/s150x150/41633318_165098821074783_1561851249626804343_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/4c88fa9e34dc87744d85eb1a53f94a72/5C22D0DB/t51.2885-15/e35/s320x320/41633318_165098821074783_1561851249626804343_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/1be217c7ba350de7c533beb460b4bff5/5C46078C/t51.2885-15/sh0.08/e35/s640x640/41633318_165098821074783_1561851249626804343_n.jpg%22%7D%7D,%22created_time%22:%221537893106%22,%22caption%22:%7B%22id%22:%2217910140752234338%22,%22text%22:%22Sometimes%20progress%20doesn\\\'t%20scream%20at%20you.%20That%20doesn\\\'t%20mean%20it%20isn\\\'t%20there%20%F0%9F%98%8E%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnToday%20was%20a%20nice%20easy%207%20miler.%20I%20felt%20good,%20I%20moved%20easy,%20and%20my%20pace%20was%20pretty%20darn%20good.%20I%20averaged%2010:21%20but%20when%20I%20was%20actually%20running%20it%20was%20more%20like%209:30.%E2%A0%80%5Cn%F0%9F%92%AA%E2%A0%80%5CnBest%20part%20-%20my%20Garmin%20told%20me%20I%20was%20at%20a%20baseline%20Performance%20Condition.%20That%20means%20I%20should%20feel%20pretty%20ok%20on%20this%20run%20for%20how%20I\\\'m%20performing.%20And%20I%20did!%20That%20means%20this%20is%20my%20new%20normal!%E2%A0%80%5Cn%F0%9F%91%8A%E2%A0%80%5CnJust%20months%20ago%20my%20pace%20would\\\'ve%20been%20so%20much%20higher%20on%20an%20easy%20midweek%20run.%20I\\\'m%20getting%20better%20at%20using%20the%20data%20to%20adjust%20and%20become%20more%20efficient.%20Looks%20like%20I\\\'m%20starting%20to%20get%20it%20right%20-%20Ground%20Contact%20Time%20is%20all%20in%20the%20green!%20Put%20in%20the%20time%20and%20results%20will%20come.%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5Cn3.5%20weeks%20until%20Ghost%20Train%20100.%20Yikes.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runstrong%20#igrunners%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#raceday%20#rhodeisland%20#runnerproblems%22,%22created_time%22:%221537893106%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:218%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22raceday%22,%22runspo%22,%22rhodeisland%22,%22runnerscommunity%22,%22ultramarathon%22,%22run%22,%22halfmarathon%22,%22ultrarunner%22,%22runforfun%22,%22runnerproblems%22,%22runnersofinstagram%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:5%7D,%22type%22:%22carousel%22,%22link%22:%22https://www.instagram.com/p/BoJ-jV1l1KZ/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D,%22carousel_media%22:%5B%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/3834c6615540571614bf7abd5aa10136/5C413F2B/t51.2885-15/e35/s150x150/41633318_165098821074783_1561851249626804343_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/4c88fa9e34dc87744d85eb1a53f94a72/5C22D0DB/t51.2885-15/e35/s320x320/41633318_165098821074783_1561851249626804343_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/1be217c7ba350de7c533beb460b4bff5/5C46078C/t51.2885-15/sh0.08/e35/s640x640/41633318_165098821074783_1561851249626804343_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D,%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/c5be670e67ccabe38aa0511d6c06f635/5C25BC9D/t51.2885-15/e35/s150x150/41726437_332489550835812_6162829359426794866_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/3b9d33012c213465add3ea1cd2058176/5C3F176D/t51.2885-15/e35/s320x320/41726437_332489550835812_6162829359426794866_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/015e31262e85ef177ce8cef96bc00dc9/5C5B5B3A/t51.2885-15/sh0.08/e35/s640x640/41726437_332489550835812_6162829359426794866_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D%5D%7D,%7B%22id%22:%221875474421562848338_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/36e57b292b75a3d750faa217e7efe664/5C2D7626/t51.2885-15/e35/s150x150/41419206_546932549061115_5346713452977732176_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/2e9708022fdbd1aa9c82c0483f72d7b8/5C56D8D6/t51.2885-15/e35/s320x320/41419206_546932549061115_5346713452977732176_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/b7dba316aedb7e8aebb646a40d9b255a/5C2C6381/t51.2885-15/sh0.08/e35/s640x640/41419206_546932549061115_5346713452977732176_n.jpg%22%7D%7D,%22created_time%22:%221537793995%22,%22caption%22:%7B%22id%22:%2217891304052262796%22,%22text%22:%22How\\\'s%20this%20for%20#MondayMotivation%20-%20wall%20to%20wall%20busy%20and%2020%20miles%20still%20happened%20%F0%9F%92%AA%F0%9F%98%8E%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnThis%20weekend%20seriously%20was%20packed.%20Saturday%20was%20the%20annual%20Installation%20of%20officers%20at%20my%20Masonic%20Lodge,%20which%20ended%20up%20being%20an%20all%20day%20affair.%20But%20I%20managed%20to%20get%20my%2020%20mile%20long%20run%20in%20beforehand%20%F0%9F%98%81%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnSunday%20was%20WAY%20busier%20than%20originally%20intended.%20Timed%20the%20@OptionsMag%20#Gay5K%20(fun%20crowd.%20Lol)%20then%20had%20just%20a%20few%20hours%20to%20get%20work%20done%20before%20we%20met%20up%20with%20bro-%20&%20sis-in-law%20for%20dinner%20&%20@IlizaS%20#ElderMillennial%20tour%20at%20@The_Wilbur%20.%20Wow.%E2%A0%80%5Cn%F0%9F%98%8E%E2%A0%80%5CnBut%20the%20run.%20Still.%20Happened.%20Let%20nothing%20Stand%20in%20your%20way.%20Not%20even%20a%20good%20time%20%F0%9F%98%81%20you%20CAN%20have%20it%20all...%20Just%20need%20a%20little%20planning%20%F0%9F%A4%AF%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runstrong%20#igrunners%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#raceday%20#rhodeisland%20#runnerproblems%22,%22created_time%22:%221537793995%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:730%7D,%22tags%22:%5B%22gay5k%22,%22running%22,%22instagood%22,%22raceday%22,%22runspo%22,%22rhodeisland%22,%22runnerscommunity%22,%22ultramarathon%22,%22run%22,%22halfmarathon%22,%22ultrarunner%22,%22runforfun%22,%22runnerproblems%22,%22runnersofinstagram%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22mondaymotivation%22,%22livelifelimitless%22,%22eldermillennial%22,%22runstrong%22,%22instarunners%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:15%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BoHBgy6lbRS/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221873270235262177834_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/508cedc3f7bbb3b56630a31a63da86d1/5C5A1208/t51.2885-15/e35/s150x150/40893805_746707609007669_4050674622522603309_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/0b2fe103585da99cdca47cb0c209afa2/5C2AB7F8/t51.2885-15/e35/s320x320/40893805_746707609007669_4050674622522603309_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/673bed371ae469bab3519ca3cac77d52/5C5A4FAF/t51.2885-15/sh0.08/e35/s640x640/40893805_746707609007669_4050674622522603309_n.jpg%22%7D%7D,%22created_time%22:%221537531235%22,%22caption%22:%7B%22id%22:%2217904233290243827%22,%22text%22:%22Um...%20So%20I%20was%2036%20seconds%20away%20from%20a%2010K%20PR%20yesterday...%20Wut?%E2%A0%80%5Cn%F0%9F%A4%A3%E2%A0%80%5CnI%20didn\\\'t%20have%20time%20for%20my%20full%207%20miles,%20so%20I%20went%20for%206.%20I%20felt%20good,%20so%20I%20decided%20to%20leave%20the%20high%20heart%20rate%20alert%20off%20and%20just%20run%20how%20I%20felt,%20see%20what%20happens.%E2%A0%80%5Cn%F0%9F%8F%83%F0%9F%8F%83%F0%9F%8F%83%F0%9F%A4%AF%E2%A0%80%5CnAnd%20then%20I%20saw%20my%20pace.%208:30%20per%20mile.%20And%20I%20knew%20it%20was%20time%20to%20try.%20That\\\'s%20when%20my%206%20miles%20became%206.2.%20And%20whoa.%20That%20happened.%E2%A0%80%5Cn%F0%9F%98%8E%E2%A0%80%5CnBy%20the%20time%20I%20was%20done%20I%20had%20to%20grab%20my%20@NOWFoodsOfficial%20BCAA\\\'s%20and%20run%20out%20the%20door%20for%20a%20client%20at%20the%20gym%20(shower%20first,%20of%20course),%20and%20on%20my%20drive%20I%20was%20left%20to%20reflect...%E2%A0%80%5Cn%F0%9F%A6%84%E2%A0%80%5CnWhen%20I%20set%20that%20PR%20my%20buddy%20@jpadams87%20was%20pacing%20me.%20I%20felt%20like%20I%20was%20going%20to%20die,%20I%20was%20definitely%20redlining,%20and%20I%20have%20no%20idea%20how%20I%20kept%20up.%E2%A0%80%5Cn%F0%9F%92%AA%E2%A0%80%5CnYesterday...%20I%20felt%20good.%20I%20barely%20touched%20the%20red%20zone.%20It%20was%20my%20first%20true%20tempo%20run%20-%20challenging,%20but%20totally%20doable.%E2%A0%80%5Cn%F0%9F%A4%A3%F0%9F%99%83%E2%A0%80%5CnI%20thought%20that%20old%20PR%20was%2053:30...%20Had%20I%20known,%20I%20probably%20would\\\'ve%20PR\\\'d.%E2%A0%80%5Cn%F0%9F%A4%94%F0%9F%A4%A9%F0%9F%A4%AF%F0%9F%A6%84%E2%A0%80%5CnI\\\'m%20so%20beside%20myself%20with%20how%20this%20is%20going.%20I%20can\\\'t%20believe%20how%20I\\\'m%20improving!%20Real,%20solid%20training%20really%20makes%20a%20difference.%20This%20makes%20me%20so%20excited%20to%20see%20what%20I%20can%20do,%20and%20really%20chase%20some%20PR\\\'s%20again.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnHow%20did%20YOUR%20runs%20go%20this%20week?%20%F0%9F%98%81%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runstrong%20#igrunners%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#raceday%20#rhodeisland%20#runnerproblems%22,%22created_time%22:%221537531235%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:418%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22raceday%22,%22runspo%22,%22rhodeisland%22,%22runnerscommunity%22,%22ultramarathon%22,%22run%22,%22halfmarathon%22,%22ultrarunner%22,%22runforfun%22,%22runnerproblems%22,%22runnersofinstagram%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:6%7D,%22type%22:%22carousel%22,%22link%22:%22https://www.instagram.com/p/Bn_MVqdHVIq/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D,%22carousel_media%22:%5B%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/508cedc3f7bbb3b56630a31a63da86d1/5C5A1208/t51.2885-15/e35/s150x150/40893805_746707609007669_4050674622522603309_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/0b2fe103585da99cdca47cb0c209afa2/5C2AB7F8/t51.2885-15/e35/s320x320/40893805_746707609007669_4050674622522603309_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/673bed371ae469bab3519ca3cac77d52/5C5A4FAF/t51.2885-15/sh0.08/e35/s640x640/40893805_746707609007669_4050674622522603309_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D,%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/c3654051e3412b36a2344aad143e95d7/5C56E432/t51.2885-15/e35/s150x150/41727672_159384848305370_4490294879738811702_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/167ec6fc9cf27244384e46078fd5fded/5C2C51C2/t51.2885-15/e35/s320x320/41727672_159384848305370_4490294879738811702_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/5f7fe5523ede9fd1348fed468f2a0479/5C481595/t51.2885-15/sh0.08/e35/s640x640/41727672_159384848305370_4490294879738811702_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D%5D%7D,%7B%22id%22:%221872158953284414672_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/342c2dc7ab6cc8abffd62f420f57f41a/5C3D8C1E/t51.2885-15/e35/s150x150/41222054_461138137724175_3942309802881581979_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/6a7a0904b623ef451919d6e9b82b2e11/5C2D95EE/t51.2885-15/e35/s320x320/41222054_461138137724175_3942309802881581979_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/43c754e8e24c4ca40396288fa629e50c/5C5C6FB9/t51.2885-15/sh0.08/e35/s640x640/41222054_461138137724175_3942309802881581979_n.jpg%22%7D%7D,%22created_time%22:%221537398760%22,%22caption%22:%7B%22id%22:%2217882145313269621%22,%22text%22:%22I%20felt%20good%20today.%20So%20I%20went%20with%20it.%20And%20boy%20was%20I%20surprised.%E2%A0%80%5Cn%F0%9F%A6%84%E2%A0%80%5CnI%20felt%20so%20good%20after%201.5%20miles%20that%20I%20decided%20to%20see%20what%20I%20could%20do%20-%20so%20I%20turned%20it%20up%20for%20.1%20ish%20miles.%20I%20hit%207:15%20min/mile.%20Whoa.%E2%A0%80%5Cn%F0%9F%A4%A9%E2%A0%80%5CnAfter%20I%20turned%20around%20at%202.5%20miles...%20I%20decided%20to%20see%20what%20I%20could%20do,%20and%20how%20long%20I%20could%20hold%20on%20to%20it.%20I%20turned%20off%20the%20%5C%22high%20heart%20rate%5C%22%20alert...%20And%20went.%E2%A0%80%5Cn%F0%9F%8F%83%F0%9F%92%AA%F0%9F%92%AA%F0%9F%91%8A%E2%A0%80%5CnI%20was%20thrilled%20with%20the%20results.%20I%20was%20able%20to%20maintain%20an%208%20minute%20pace%20for%20a%20while,%20faster%20for%20a%20bit,%20even.%20%20But%20that\\\'s%20not%20all...%E2%A0%80%5Cn%F0%9F%A6%84%E2%A0%80%5CnI%20hit%20and%20maintained%20a%20Performance%20Condition%20of%20+6%20and%20my%20VO2Max%20went%20up%20again.%20Hard%20work%20and%20consistent%20training%20pays%20off.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runstrong%20#igrunners%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#raceday%20#rhodeisland%20#runnerproblems%22,%22created_time%22:%221537398760%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:393%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22raceday%22,%22runspo%22,%22rhodeisland%22,%22runnerscommunity%22,%22ultramarathon%22,%22run%22,%22halfmarathon%22,%22ultrarunner%22,%22runforfun%22,%22runnerproblems%22,%22runnersofinstagram%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:3%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bn7PqYdlazQ/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221871380761270484878_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/ab14c88276881c85304d0e358e6f8ff1/5C57F75B/t51.2885-15/e35/s150x150/40705533_2008487809214914_3996918048712974850_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/3d9b0b69fbeea8fe16e5b3a2edf3a5cc/5C3F5523/t51.2885-15/e35/s320x320/40705533_2008487809214914_3996918048712974850_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/f93eb40cb805b76acab829f1ed34e5d6/5C5CF5DE/t51.2885-15/sh0.08/e35/s640x640/40705533_2008487809214914_3996918048712974850_n.jpg%22%7D%7D,%22created_time%22:%221537305992%22,%22caption%22:%7B%22id%22:%2217965634227112317%22,%22text%22:%22Yeah,%20it%20rained.%20So%20what?%20Not%20like%20I\\\'m%20gonna%20NOT%20run%20cuz%20of%20rain.%20%F0%9F%98%8F%E2%A0%80%5Cn%F0%9F%A4%94%F0%9F%8F%83%E2%A0%80%5CnWeird%20run%20today.%20Felt%20ok,%20but%20it%20was%20tougher%20than%20it%20should\\\'ve%20been.%20Fought%20a%20headwind%20the%20whole%20first%20half,%20second%20half%20didn\\\'t%20get%20easier.%20And%20it%20rained.%20Which%20didn\\\'t%20cool%20me%20down,%20just...%20Made%20me%20wetter%20than%20the%20sweat%20already%20had.%E2%A0%80%5Cn%F0%9F%99%83%E2%A0%80%5CnIt%20was%20also%20the%20first%20run%20in%20a%20while%20that%20I%20dipped%20into%20a%20negative%20Performance%20Condition.%20Which%20makes%20sense.%20They%20can\\\'t%20all%20be%20amazing.%E2%A0%80%5Cn%F0%9F%A4%A9%E2%A0%80%5CnWhat%20WAS%20amazing%20was%20these%20flippin\\\'%20socks!%20These%20are%20new,%20but%20I%20wore%20the%20TrailBlazer%20toe%20socks%20for%20my%2021%20miler%20Sunday,%20and%20again,%20my%20feet%20were%20perfect.%20@Tabio.USA%20is%20amazing,%20I\\\'m%20a%20total%20convert,%20and%20idk%20if%20I%20can%20ever%20go%20back.%20Super%20proud%20to%20now%20be%20a%20#ClubTabio%20ambassador!%E2%A0%80%5Cn%F0%9F%A6%84%E2%A0%80%5CnSo,%20did%20YOU%20run%20today?%20Was%20it%20soggy?%20%F0%9F%98%89%F0%9F%98%9C%F0%9F%A4%A3%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runstrong%20#igrunners%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#raceday%20#rhodeisland%20#runnerproblems%22,%22created_time%22:%221537305992%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:530%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22raceday%22,%22runspo%22,%22rhodeisland%22,%22runnerscommunity%22,%22ultramarathon%22,%22run%22,%22halfmarathon%22,%22ultrarunner%22,%22runforfun%22,%22runnerproblems%22,%22runnersofinstagram%22,%22clubtabio%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:5%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bn4euMrBv-O/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221870378336817375572_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/9d4bd0cd280017d2d91863c9910169e9/5C46FFED/t51.2885-15/e35/s150x150/41167779_348577625685534_8914423880103957247_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/63c13668c28c085196f83c864b014686/5C467F1D/t51.2885-15/e35/s320x320/41167779_348577625685534_8914423880103957247_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/3cc922737a424a882f805a5bcbabe6ba/5C47954A/t51.2885-15/sh0.08/e35/s640x640/41167779_348577625685534_8914423880103957247_n.jpg%22%7D%7D,%22created_time%22:%221537186494%22,%22caption%22:%7B%22id%22:%2217921034952203184%22,%22text%22:%22Wow%20yesterday%20was%20a%20busy%20day!%20First%20timing%20Downtown%205K%20in%20PVD,%20then%2021%20miles%20of%20my%20own!%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnFirst%20up%20-%20@FitWifeMegan%20and%20I%20got%20up%20bright%20and%20early,%20and%20got%20situated%20near%20@ProvidencePlaceMall%20and%20the%20State%20House.%20Once%20my%20team%20assembled%20-%20we%20got%20set%20up%20to%20time%20the%20@RunRhody%20#Downtown5K!%E2%A0%80%5Cn%F0%9F%A4%96%E2%A0%80%5CnOne%20of%20the%20biggest%20events%20I\\\'ve%20been%20Lead%20Timer%20for,%20and%20arguably%20the%20most%20complicated.%208%20different%20events,%20over%20a%20dozen%20different%20results%20reports%20to%20generate%20(mostly%20for%20@USATF)...%20And%20it%20all%20came%20at%20me%20FAST!%20Had%20to%20be%20a%20bit%20of%20a%20machine%20to%20make%20it%20all%20happen.%20We%20were%20on%20site%20for%20over%206%20hours,%20but%20man,%20time%20FLEW%20by!%20Would\\\'ve%20been%20much%20harder%20without%20such%20a%20stellar%20crew%20%F0%9F%98%81.%E2%A0%80%5Cn%F0%9F%8F%83%F0%9F%8F%83%F0%9F%8F%83%E2%A0%80%5CnAnd%20then,%20it%20was%20time%20for%20my%20own%20run.%2021%20miles!%20Starting%20at%203:45%20pm%20was%20not%20my%20ideal...%20But%20I%20couldn\\\'t%20NOT%20do%20it.%20Training%20has%20been%20going%20so%20well,%20and%20I\\\'m%20feeling%20so%20good%20about%20#GhostTrain100,%20I%20couldn\\\'t%20falter%20or%20give%20in%20now.%20Not%20this%20close,%20just%20over%20a%20month%20out.%E2%A0%80%5Cn%F0%9F%92%AA%F0%9F%A6%84%E2%A0%80%5CnSo%20I%20did%20it.%20It%20got%20dark%20sooner%20than%20I%20expected,%20so%20my%20phone%20became%20a%20makeshift%20headlamp%20for%20the%20last%203.5%20miles.%20But%20I%20did%20it,%20and%20I%20felt%20pretty%20good%20the%20whole%20way!%E2%A0%80%5Cn%F0%9F%A4%96%E2%A0%80%5CnHad%20a%20new%20toy%20this%20run%20-%20Running%20Dynamics%20pod.%20Lots%20of%20interesting%20info...%20Gotta%20figure%20out%20how%20to%20use%20it.%20More%20on%20that%20soon.%E2%A0%80%5Cn%F0%9F%91%8A%E2%A0%80%5CnWere%20YOU%20at%20Downtown%205K?%20What%20DID%20you%20run?%20Let\\\'s%20share%20and%20celebrate%20this%20weekend\\\'s%20achievements!%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runstrong%20#igrunners%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#racetimer%20@racewirelive%20#racewire%20#raceday%20#rhodeisland%20#runnerproblems%20#sundayfunday%20#sundayrunday%22,%22created_time%22:%221537186494%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:486%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22raceday%22,%22downtown5k%22,%22runspo%22,%22rhodeisland%22,%22runnerscommunity%22,%22ultramarathon%22,%22sundayfunday%22,%22run%22,%22halfmarathon%22,%22racewire%22,%22ghosttrain100%22,%22ultrarunner%22,%22runforfun%22,%22runnerproblems%22,%22runnersofinstagram%22,%22racetimer%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22livelifelimitless%22,%22sundayrunday%22,%22runstrong%22,%22instarunners%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:7%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bn06zAJlelU/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221868484869522662338_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/d3afa793e4470d6872c91c62c8315c61/5C3BD29F/t51.2885-15/e35/s150x150/40279125_2176515729336055_3371940606969191511_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/26b318f86584f0b1ce031f1e065defbd/5C600CE7/t51.2885-15/e35/s320x320/40279125_2176515729336055_3371940606969191511_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/578d04675da11c5595f85c3dad912ac6/5C42401A/t51.2885-15/sh0.08/e35/s640x640/40279125_2176515729336055_3371940606969191511_n.jpg%22%7D%7D,%22created_time%22:%221536960775%22,%22caption%22:%7B%22id%22:%2217950920262180634%22,%22text%22:%22That\\\'s%20my%20%5C%22confused%20face%5C%22...%20Thinking%20my%20#Garmin%20must%20be%20confused.%E2%A0%80%5Cn%F0%9F%A4%94%E2%A0%80%5CnYou%20see,%20today\\\'s%207%20miler%20and%20yesterday\\\'s%205%20did%20not%20feel%20so%20amazing.%20I%20had%20a%20hard%20time%20keeping%20my%20heart%20rate%20down,%20which%20meant%20more%20brief%20walk%20breaks%20to%20bring%20it%20down.%E2%A0%80%5Cn%F0%9F%98%95%E2%A0%80%5CnPlus...%20Idk...%20Overall%20it%20just%20didn\\\'t%20feel%20as%20amazing%20as%20the%20last%20several%20have%20been.%E2%A0%80%5Cn%F0%9F%98%AE%E2%A0%80%5CnApparently%20my%20watch%20thought%20differently.%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnNot%20only%20did%20I%20still%20rock%20a%20positive%20Performance%20Condition...%20My%20VO2Max%20estimate%20went%20up%20ANOTHER%20point!%E2%A0%80%5Cn%F0%9F%92%AA%E2%A0%80%5CnMy%20watch%20seriously%20thinks%20I\\\'m%20seriously%20improving%20my%20fitness%20level.%20And%20y\\\'know%20-%20overall,%20I\\\'d%20have%20to%20agree.%20This.%20Is.%20Fantastic!%E2%A0%80%5Cn%F0%9F%A6%84%F0%9F%A4%A9%F0%9F%A4%AF%F0%9F%91%8A%E2%A0%80%5CnHow%20have%20YOUR%20runs%20been%20this%20week?%20%F0%9F%98%81%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221536960775%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:395%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22garmin%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:4%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnuMRbUFyPC/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221867827519971281077_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/058175fe65f2dc1a7b8db5e9e6101b58/5C3F9824/t51.2885-15/e35/s150x150/40264988_2217779971801331_5368233758339848981_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/eb14cb59da18aab124e555f54165b3c6/5C60A85C/t51.2885-15/e35/s320x320/40264988_2217779971801331_5368233758339848981_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/fa25b371dda557de6fd29b10d2cd636f/5C2A32A1/t51.2885-15/sh0.08/e35/s640x640/40264988_2217779971801331_5368233758339848981_n.jpg%22%7D%7D,%22created_time%22:%221536882413%22,%22caption%22:%7B%22id%22:%2217906299918226365%22,%22text%22:%22Life%20is%20funny%20sometimes.%20Every%20once%20in%20a%20while,%20our%20lives%20are%20affected%20in%20the%20most%20profound%20way.%20Often,%20the%20catalyst%20is%20something%20we%20never%20would\\\'ve%20expected.%5Cn%5CnKristen%20Winger%20(@kris199)%20joins%20me%20in%20ep%2099%20to%20share%20how%20running%20changed%20her%20life.%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/09/a-lifechanging-journey-from-couch-to-motherhood-and-ultramarathons-podcast-99.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221536882413%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:309%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22fitfluential%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22jogging%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bnr2zu1lki1/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221867085885662833163_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/7b71f969be2d25b86a1bd6f88a96e566/5C46E74A/t51.2885-15/e35/s150x150/40937052_2109072499343722_7769405889372864387_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/a2275e46bd6c9f32a3a82cbb8a47ffc6/5C41DE32/t51.2885-15/e35/s320x320/40937052_2109072499343722_7769405889372864387_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/6f24890f0dda5e89e39048a77542bcbb/5C25A9CF/t51.2885-15/sh0.08/e35/s640x640/40937052_2109072499343722_7769405889372864387_n.jpg%22%7D%7D,%22created_time%22:%221536794003%22,%22caption%22:%7B%22id%22:%2217948754847158670%22,%22text%22:%22I%20don\\\'t%20know%20what%20happened.%20It\\\'s%20like%20a%20switch%20flipped%20last%20weekend.%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnAll%20of%20a%20sudden,%20during%20last%20Sunday\\\'s%20run,%20I%20magically%20figured%20out%20how%20to%20go%20faster,%20more%20efficiently.%20Now,%20after%20my%20first%20%5C%22regular%5C%22%20(read:%20shorter)%20run%20since%20then...%20I%20can%20tell%20you%20-%20this%20was%20not%20an%20anomaly.%E2%A0%80%5Cn%F0%9F%A4%A9%E2%A0%80%5CnI\\\'m%20thrilled.%20For%20my%20entire%20run%20today%20I%20was%20at%20either%20a%20+3%20or%20+4%20Performance%20Condition.%20My%20heart%20rate%20was%20low.%20I%20was%20able%20to%20DO%20IT!%E2%A0%80%5Cn%F0%9F%A6%84%E2%A0%80%5CnAnd%20afterwards,%20my%20#Garmin%20told%20me%20my%20training%20status%20is%20%5C%22productive%5C%22%20-%20fitness%20up,%20load%20maintaining.%20It%20even%20told%20me%20my%20VO2Max%20went%20up%20again%20-%20to%2045!%E2%A0%80%5Cn%F0%9F%98%8E%F0%9F%98%81%F0%9F%98%81%F0%9F%A4%AF%F0%9F%8F%83%E2%A0%80%5CnI\\\'m%20beside%20myself.%20This%20has%20totally%20changed%20my%20running.%20I%20can%20go%20farther,%20I%20can%20go%20faster...%20And%20man%20are%20my%20calves%20and%20hamstrings%20sore!%20I%20can\\\'t%20wait%20to%20see%20what%20I%20can%20do%20once%20they%20get%20used%20to%20this%20new%20running%20form.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnSo,%20on%20to%20a%20recovery%20shake%20with%20@NOWFoodsOfficial%20toffee%20caramel%20fudge%20protein%20%E2%9D%A4%EF%B8%8F%E2%9D%A4%EF%B8%8F%E2%9D%A4%EF%B8%8F.%20And%20yes,%20I%20rocked%20my%20NOW%20singlet.%20Maybe%20that\\\'s%20why%20I\\\'m%20faster%20%F0%9F%98%89%F0%9F%A4%94%F0%9F%98%9C%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnSky\\\'s%20the%20limit,%20#FitFriends.%20How%20did%20YOUR%20workout%20go%20today?%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#NOWGetFit%22,%22created_time%22:%221536794003%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:389%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22fitfriends%22,%22ultrarunner%22,%22nowgetfit%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22runner%22,%22icaniwill%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22garmin%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:4%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnpOLiEFCoL/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221865983784522287793_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/a61f3a01f952f697040ed08e6df97d5e/5C403A31/t51.2885-15/e35/s150x150/40831389_346620092546889_5652559059248141065_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/b7cbc6efd5fd87af9f8b73386fd27ed2/5C2D99C1/t51.2885-15/e35/s320x320/40831389_346620092546889_5652559059248141065_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/583748b859eb33f2a34cf45531063a5c/5C3EDD96/t51.2885-15/sh0.08/e35/s640x640/40831389_346620092546889_5652559059248141065_n.jpg%22%7D%7D,%22created_time%22:%221536662622%22,%22caption%22:%7B%22id%22:%2217964175465108444%22,%22text%22:%22Ends%20today!%20Bonus%20entry%20details%20below!%E2%A0%80%5Cn%F0%9F%98%8E%E2%A0%80%5CnI%20like%20my%20truck.%20It\\\'s%20nice,%20clean,%20relatively%20new...%20I\\\'d%20prefer%20not%20to%20get%20it%20gross.%20If%20you\\\'re%20the%20same,%20I\\\'ve%20got%20something%20to%20give%20you.%20FREE!%20%F0%9F%98%81%20Want%20it?%20LAST%20OPPORTUNITY%20IS%20NOW!%E2%A0%80%5Cn%F0%9F%8E%81%E2%A0%80%5CnI\\\'m%20giving%20away%20an%20Orange%20Mud%20Transition%20and%20Seat%20Wrap%20towel!%20And%20the%20giveaway%20ends%20today!%E2%A0%80%5Cn%F0%9F%8E%81%E2%A0%80%5CnEnter%20by%20going%20to%20the%20link%20in%20my%20bio%20and%20hitting%20the%20rafflecopter%20widget.%20Lots%20of%20ways%20to%20get%20entries.%20And%20here\\\'s%20a%20bonus!%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnIf%20you%20do%20the%20Instagram%20option,%20you%20can%20tag%20up%20to%205%20different%20friends%20(in%20separate%20comments),%20and%20I\\\'ll%20add%20an%20extra%20entry%20for%20each%20one!%20PS%20-%20don\\\'t%20just%20comment%20the%20person%20that%20tagged%20YOU.%20Lol.%E2%A0%80%5Cn%F0%9F%91%8D%E2%A0%80%5CnYou%20MUST%20hit%20the%20rafflecopter%20widget%20first%20so%20I%20know%20who%20you%20are,%20otherwise%20I%20can\\\'t%20give%20you%20the%20prize%20later!%E2%A0%80%5Cn%F0%9F%A4%94%E2%A0%80%5CnGiveaway%20ends%20around%20lunchtime.%20Let\\\'s%20gooooooooo%20%F0%9F%A6%84%F0%9F%8F%83%F0%9F%8E%81%F0%9F%91%8D%F0%9F%98%8E%F0%9F%A4%A9%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221536662622%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:141%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:6%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnlTl2ZFwqx/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221865576328608610251_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/f90ce0433b17e2b30dffff89f65a013e/5C2ADE5A/t51.2885-15/e35/s150x150/41508109_371174453420810_3102035544866797203_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/f4903fea24e575abeda1d3a11c16bfab/5C5757AA/t51.2885-15/e35/s320x320/41508109_371174453420810_3102035544866797203_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/6ce6a2d6ac17b656968c8cb5934937d9/5C2501FD/t51.2885-15/sh0.08/e35/s640x640/41508109_371174453420810_3102035544866797203_n.jpg%22%7D%7D,%22created_time%22:%221536614050%22,%22caption%22:%7B%22id%22:%2217979002749034154%22,%22text%22:%22Boy,%20that%20view%20never%20gets%20old.%20Neither%20does%20the%20way%20these%20runs%20are%20going!%E2%A0%80%5Cn%F0%9F%A4%A9%E2%A0%80%5CnToday%20closed%20out%20another%20STELLAR%20week%20of%20running,%20and%20all%20I%20can%20say%20is...%20wow.%20I%20seriously%20don\\\'t%20know%20what%20to%20make%20of%20the%20last%20two%20days.%20I%20felt%20stronger%20than%20ever%20one%20these%20runs,%20managed%20to%20keep%20my%20heart%20rate%20lower,%20and%20run%20faster!%20I\\\'m%20loving%20it,%20and%20might%20have%20a%20theory...%E2%A0%80%5Cn%F0%9F%A4%94%E2%A0%80%5CnI%20think%20in%20my%20efforts%20to%20keep%20heart%20rate%20down%20and%20pace%20up...%20I%20may%20have%20accidentally%20started%20doing%20the%20#posefallpush%20method%20of%20running.%20You%20essentially%20use%20gravity%20and%20better%20motion%20to%20improve%20running%20efficiency.%20Either%20way...%20I\\\'m%20on%20cloud%209%20right%20now%20:D%E2%A0%80%5Cn%F0%9F%98%8E%E2%A0%80%5CnI%20even%20got%20a%20nice%20little%20attaboy%20from%20my%20#garmin%20-%20my%20VO2Max%20improved!%20It%20went%20from%2043%20/%20Fair%20to%2044%20/%20Good!%20And%20Training%20Status%20still%20reads%20%5C%22productive%5C%22,%20with%20fitness%20level%20increasing!!!%20To%20think...%20I%20wasted%20all%20that%20time%20spinning%20my%20wheels%20wasting%20effort.%20*sigh*%20well,%20now%20I%20know%20what\\\'s%20up!%E2%A0%80%5Cn%F0%9F%98%81%E2%A0%80%5CnHow%20did%20YOUR%20week%20of%20running%20go%20last%20week?!%20Hope%20it%20was%20THIS%20good!%20Share%20some%20pics%20and%20a%20story!%20%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221536614050%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:377%7D,%22tags%22:%5B%22posefallpush%22,%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22runner%22,%22icaniwill%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22garmin%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:4%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bnj28lgF_fL/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221864878946723034312_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/7d2b799b4ea9ed28dd7504a4fc9a4641/5C29FBEE/t51.2885-15/e35/s150x150/40211066_233139794022374_7402597155029148508_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/16bc9d84409ac5f4d79a57f84da253e0/5C59B31E/t51.2885-15/e35/s320x320/40211066_233139794022374_7402597155029148508_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/252651b29f6a598b23b350a5686aba2a/5C434449/t51.2885-15/sh0.08/e35/s640x640/40211066_233139794022374_7402597155029148508_n.jpg%22%7D%7D,%22created_time%22:%221536530916%22,%22caption%22:%7B%22id%22:%2217978638447026683%22,%22text%22:%22WOW.%20I%20feel%20flippin\\\'%20GOOD!!!%E2%A0%80%5Cn%F0%9F%A4%A9%E2%A0%80%5CnSo,%20since%20it\\\'s%20a%20step%20back%20week,%20today\\\'s%20long%20run%20was%2014%20miles.%20I%20do%20NOT%20feel%20like%20I%20just%20ran%2014%20miles.%20I%20was%20surprised%20at%20how%20fast%20I%20was%20going,%20but%20I%20felt%20good%20and%20my%20heart%20rate%20was%20mostly%20around%20145,%20so%20I%20just%20kept%20trucking%20along.%E2%A0%80%5Cn%F0%9F%98%81%F0%9F%8F%83%E2%A0%80%5CnI%20managed%20to%20run%2010:00%20or%2010:15%20miles%20for%20almost%20the%20entire%20run.%20Sometimes%20I%20was%20even%20faster!%20And%20even%20taking%20walk%20breaks%20to%20bring%20my%20heart%20rate%20down,%20I%20still%20managed%20a%2010:58%20avg%20mile!%20And%20I%20felt%20great%20all%20the%20way%20to%20the%20very%20end!!%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnSo%20I%20guess%20this%20is%20what%20really%20%5C%22training%5C%22%20does,%20huh?%20Lol.%20Check%20out%20episode%2098%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20to%20get%20insight%20on%20THAT.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnHow\\\'d%20YOUR%20run%20today%20go?%20%F0%9F%98%81%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221536530916%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:322%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnhYYWAh_TI/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221864128411305720890_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/d0cc7efa94ca65fa040d4f8d1d4da205/5C5DB83D/t51.2885-15/e35/s150x150/40012068_1179192288885116_2765367511906102341_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/d71723c92ba83312c32e37c7db9809fa/5C264845/t51.2885-15/e35/s320x320/40012068_1179192288885116_2765367511906102341_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/7a9bd5dbeac0e3239f394b9b14bfea53/5C4211B8/t51.2885-15/sh0.08/e35/s640x640/40012068_1179192288885116_2765367511906102341_n.jpg%22%7D%7D,%22created_time%22:%221536441445%22,%22caption%22:%7B%22id%22:%2217905647061228353%22,%22text%22:%22Honestly,%20I%20hate%20cheesy%20posts...%20but%20I%20wanna%20make%20sure%20you%20don\\\'t%20miss%20out%20on%20this!%E2%A0%80%5Cn%F0%9F%8E%81%E2%A0%80%5CnOrange%20Mug%20gave%20me%20a%20goodie%20to%20give%20away%20-%20one%20of%20their%20MOST%20POPULAR%20items!%20The%20Transition%20&%20Seat%20Wrap%20towel!%20And%20YOU%20can%20win%20it!%20Yes%20-%20that\\\'s%20right%20-%20FREEBIE%20TIME!!!%E2%A0%80%5Cn%F0%9F%A6%84%E2%A0%80%5CnEver%20work%20out%20or%20go%20for%20a%20run...%20and%20then%20have%20to%20sit%20your%20stinky,%20sweaty%20self%20in%20your%20nice%20clean%20car?%20Or%20do%20an%20mud%20run%20/%20OCR%20and...%20well...%20yikes!%20You%20don\\\'t%20wanna%20get%20THAT%20on%20your%20seats.%20THIS%20thing%20is%20WAY%20better%20than%20that%20beach%20towel%20that\\\'s%20gonna%20fall%20right%20off.%20Protect%20your%20car!%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5CnYou%20can%20use%20it%20to%20change%20into%20dry%20/%20clean%20clothes,%20too%20-%20or%20get%20a%20little%20privacy%20at%20the%20beach,%20maybe.%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnOr...%20it%20can%20just%20be%20a%20towel.%20It%20does%20that%20too.%20haha.%E2%A0%80%5Cn%F0%9F%A6%84%E2%A0%80%5CnSO%20-%20what%20are%20you%20waiting%20for?!%20Follow%20the%20instructions%20in%20the%20pic%20and%20enter%20to%20win%20this%20thing!%20A%20winner%20will%20be%20chosen%20around%20noon%20on%20Towel%20Tuesday%20(hah)%20in%20LESS%20THAN%203%20DAYS!!!%20So%20get%20movin\\\'!%20:)%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runstrong%20#findyourstrong%20#igrunners%20#ultrarunner%20#instagood%20#marathontraining%20#marathon%20#giveaway%20#freestuff%20#workoutgear%20#towel%20#workout%20#fitness%20#fitfam%22,%22created_time%22:%221536441445%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:195%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22fitness%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22freestuff%22,%22instarunners%22,%22ultrarunner%22,%22runforfun%22,%22towel%22,%22runnersofinstagram%22,%22workoutgear%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22fitfam%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22giveaway%22,%22runstrong%22,%22workout%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:7%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bnetunblzw6/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221863541313569803984_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/9f8aa11b94212b39a192ac26d47f950a/5C62C5C6/t51.2885-15/e35/s150x150/40661541_1915559575411786_5129574326942487109_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/13dee9b9a96a46d3d77316f6425ae1da/5C2E33BE/t51.2885-15/e35/s320x320/40661541_1915559575411786_5129574326942487109_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/4dfc5226aef6b16cdbf8828841786aa1/5C441743/t51.2885-15/sh0.08/e35/s640x640/40661541_1915559575411786_5129574326942487109_n.jpg%22%7D%7D,%22created_time%22:%221536371457%22,%22caption%22:%7B%22id%22:%2217855931934286161%22,%22text%22:%22Reaching%20a%20goal%20isn\\\'t%20as%20easy%20as%20%5C%22go%20work%20out%5C%22.%20Unfortunately,%20most%20people%20seem%20to%20think%20it%20is.%20What\\\'s%20so%20bad%20about%20%5C%22working%20out%5C%22,%20though?%20Why%20do%20I%20need%20to%20%5C%22train%5C%22?%E2%A0%80%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/09/training-or-working-out.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221536371457%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:303%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22fitfluential%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22jogging%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:1%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BncoPODl87Q/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221863172504643964712_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/e5bafc203983a40ddab41721560459c3/5C22FF87/t51.2885-15/e35/s150x150/40481452_487643991734624_5686863201535008422_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/f7b87a7322811a08d9c9ecbb8be9e768/5C414F77/t51.2885-15/e35/s320x320/40481452_487643991734624_5686863201535008422_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/af462e8ae9706956a33fa864fd3f126c/5C222820/t51.2885-15/sh0.08/e35/s640x640/40481452_487643991734624_5686863201535008422_n.jpg%22%7D%7D,%22created_time%22:%221536327492%22,%22caption%22:%7B%22id%22:%2217947709635158192%22,%22text%22:%22omg%20people.%20YOU%20GUYS!%20Something%20run/life-changing%20just%20happened.%E2%A0%80%5Cn%F0%9F%98%80%E2%A0%80%5CnI%20just%20tried%20TOE%20SOCKS%20for%20the%20first%20time.%20Have%20you%20ever%20TRIED%20these%20things?!%E2%A0%80%5Cn%F0%9F%A4%A9%E2%A0%80%5CnLOOK%20AT%20THEM!%20ohmyGOD!%20They%20were%20incredible!%20*ahem*%20-gathers%20himself%20together-%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnOK%20-%20so,%20first%20and%20foremost,%20today\\\'s%207%20miler%20went%20well.%20Though%20I%20have%20to%20say,%20I%20was%20confused%20to%20see%20my%20heart%20rate%20spiking%20up%20so%20high%20when%20I%20FELT%20really%20good.%20That\\\'s%20a%20mystery%20I\\\'ll%20have%20to%20figure%20out,%20and%20fast.%20I%20got%20started%20literally%201:15%20later%20than%20I%20wanted%20to,%20but%20it%20was%20cool,%20cloudy,%20and%20breezy,%20so%20it%20was%20ok.%20But%20today\\\'s%20run%20was%20amazing%20for%20a%20different%20reason%20-%20those%20flippin\\\'%20socks!%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnToday...%20after%20much%20delay...%20I%20tried%20the%20%5C%22Trailblazer%5C%22%20sock%20from%20@Tabio.USA%20.%20It\\\'s%20their%20only%20run%20sock%20specifically%20built%20for%20trail%20running%20(extra%20layering,%20reinforcement,%20etc),%20and%20it\\\'s%20a%20TOE%20SOCK.%20I\\\'ve%20NEVER%20WORN%20toe%20socks%20before!%20You%20guys...%20seriously...%20these%20were%20quite%20possibly%20the%20most%20comfortable%20socks%20I%20have%20EVER%20worn%20on%20a%20run.%20Seriously.%20%E2%A0%80%5Cn%F0%9F%A6%84%F0%9F%A4%AF%F0%9F%98%80%F0%9F%A4%A9%E2%A0%80%5CnSERIOUSLY.%20Not%20a%20hint%20of%20a%20blister.%20No%20chafe%20or%20rubbing%20of%20toes.%20Not%20even%20so%20much%20as%20a%20HOTSPOT%20anywhere%20on%20my%20foot.%20I%20barely%20even%20felt%20them%20on%20my%20run.%20#TabioUSA%20has%20ruined%20for%20other%20socks.%20I%20need%20these%20in%20my%20life.%20I\\\'m%20hooked.%20I\\\'m%20sold.%20#ClubTabio%20for%20life%20%3C3%20#ShutUpAndTakeMyMoney.%E2%A0%80%5Cn%F0%9F%8F%83%F0%9F%91%8D%F0%9F%91%8D%E2%A0%80%5CnYou,%20too,%20can%20get%20these%20amazing%20socks.%20Soon%20I\\\'ll%20have%20my%20own%2020%25%20off%20discount%20code%20for%20you,%20but%20for%20now%20-%20you%20can%20check%20them%20out%20at%20www.TabioUSA.com.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221536327492%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:825%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22shutupandtakemymoney%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22clubtabio%22,%22runner%22,%22icaniwill%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22tabiousa%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:20%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnbUYV-lA8o/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221862409260056817923_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/4054dda962ef049c89d0bb4aa776ba3e/5C260179/t51.2885-15/e35/s150x150/37508134_1391518077646515_4372771827596416443_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/4496e963e543a10de82d91cf9c49870b/5C2DEA01/t51.2885-15/e35/s320x320/37508134_1391518077646515_4372771827596416443_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/55002cf0c1012f923de7b6b7f426e221/5C291FFC/t51.2885-15/sh0.08/e35/s640x640/37508134_1391518077646515_4372771827596416443_n.jpg%22%7D%7D,%22created_time%22:%221536236506%22,%22caption%22:%7B%22id%22:%2217855248390285022%22,%22text%22:%22You%20see%20this%20towel?%20This%20towel%20sucks.%F0%9F%98%A0%20%F0%9F%92%A9%F0%9F%91%8E%20I\\\'ll%20give%20you%20a%20better%20one.%20Free.%20(maybe)%F0%9F%8F%83%F0%9F%91%8E%F0%9F%8E%81%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnI%20just%20got%20back%20from%20a%20run%20(which%20went%20great,%20btw),%20and%20I%20had%20to%20move%20my%20truck%20so%20@FitWifeMegan%20could%20get%20out%20and%20go%20to%20work.%20I%20have%20a%20nice%20truck.%20With%20nice%20seats.%20And%20I\\\'m%20currently%20gross%20and%20sweaty.%E2%A0%80%5Cn%F0%9F%90%96%E2%A0%80%5CnWoof.%E2%A0%80%5Cn%F0%9F%90%96%E2%A0%80%5CnSo%20I%20grab%20this%20beach%20towel%20to%20protect%20the%20seat.%E2%A0%80%5Cn%F0%9F%A4%AC%E2%A0%80%5CnIt%20did%20not%20do%20a%20good%20job%20-%20there%20was%20sweat%20residue%20on%20the%20seat.%20%F0%9F%A4%AC%F0%9F%A4%AC%F0%9F%98%A1%20Know%20why?%20It\\\'s%20a%20cheap%20%F0%9F%A4%AC%20beach%20towel.%20Basically%20the%20only%20thing%20it\\\'s%20good%20at%20is%20separating%20you%20from%20the%20sand%20on%20the%20beach,%20and%20it\\\'s%20barely%20good%20at%20THAT.%20Which%20is%20fine%20since%20I%20got%20it%20for%20free.%20You%20can\\\'t%20hardly%20get%20ANYTHING%20good%20for%20free.%E2%A0%80%5Cn%F0%9F%8E%81%E2%A0%80%5CnExcept...%20Today%20you%20can.%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnI\\\'m%20GIVING%20AWAY%20a%20WAY%20better%20item.%20A%20%5C%22Transition%20&%20Seat%20Wrap%5C%22%20from%20@OrangeMud%20-%20the%20most%20popular%20item%20on%20their%20site!%20If%20you%20don\\\'t%20know%20what%20it%20is,%20you%20need%20to%20check%20out%20OrangeMud.com%20like%20YESTERDAY.%20%E2%A0%80%5Cn%F0%9F%8E%89%E2%A0%80%5CnTo%20enter%20the%20giveaway,%20check%20out%20the%20blog%20for%20Episode%2097%20via%20the%20link%20in%20my%20bio%20-%20the%20giveaway%20widget%20is%20at%20the%20bottom%20of%20the%20post.%E2%A0%80%5Cn%F0%9F%A6%84%E2%A0%80%5CnYou,%20too,%20can%20have%20non-stanky%20seats.%20And%20change%20in%20semi-public%20places.%20And%20get%20dry%20(I%20mean,%20it%20IS%20a%20towel)!%20Free!%20Tag%20a%20friend%20you%20think%20would%20want%20that%20Transition%20&%20Seat%20Wrap,%20too!%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#giveaway%20#instafree%20#instagiveaway%22,%22created_time%22:%221536236506%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:402%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22instafree%22,%22ultramarathoner%22,%22halfmarathon%22,%22instagiveaway%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22giveaway%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:10%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnYm1rEFbED/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221861689967724386538_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/856133dbbe223a4e6a492c0bff636430/5C2ED507/t51.2885-15/e35/s150x150/39946891_296643400921520_5819197706146718945_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/9e95df7326f4dfeadbfbb900d7565165/5C6344F7/t51.2885-15/e35/s320x320/39946891_296643400921520_5819197706146718945_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/a4ba10182a7430c92d708f4c04fe7245/5C5E1EA0/t51.2885-15/sh0.08/e35/s640x640/39946891_296643400921520_5819197706146718945_n.jpg%22%7D%7D,%22created_time%22:%221536150760%22,%22caption%22:%7B%22id%22:%2217968630048074798%22,%22text%22:%22Let\\\'s%20both%20be%20winners%20today.%20Me%20with%20this%20run...%20And%20you%20with%20a%20GIVEAWAY.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnI\\\'m%20chalking%20this%20up%20to%20a%20win%20since%20it\\\'s%20the%20earliest%20I%20think%20I\\\'ve%20got%20a%20run%20started%20yet!%20Dunno%20how%20its%20gonna%20go,%20but%20I%20feel%20good%20%F0%9F%98%81.%E2%A0%80%5CnAnd%20YOU%20-%20you%20can%20win%20something%20%F0%9F%8E%89.%20I%20had%20Josh%20Sprague%20of%20Orange%20Mud%20on%20Ep.%2097%20of%20my%20podcast,%20and%20I%20get%20to%20give%20away%20one%20of%20his%20Transition%20&%20Seat%20Wraps%20-%20the%20most%20popular%20item%20on%20his%20site!%20If%20you%20don\\\'t%20know%20what%20it%20is,%20you%20need%20to%20check%20OrangeMud.com%20and%20check%20it%20out%20like%20YESTERDAY.%20%E2%A0%80%5Cn%F0%9F%8E%89%E2%A0%80%5CnTo%20enter%20the%20giveaway,%20check%20out%20the%20blog%20for%20Episode%2097%20here%20-%20http://bit.ly/2MJOoCr%20-%20the%20giveaway%20widget%20is%20at%20the%20bottom%20of%20the%20post.%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnSo,%20we%20can%20both%20be%20winners%20today%20%F0%9F%98%81%20happy%20hump%20day%20%F0%9F%8E%89%F0%9F%8E%89%F0%9F%8F%83.%20Tag%20a%20friend%20you%20think%20would%20want%20that%20Transition%20&%20Seat%20Wrap!%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221536150760%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:283%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnWDSl4Htjq/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221860569947425833711_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/fb1a6223bd9c4a0c06f5f9f99ef191b6/5C60F493/t51.2885-15/e35/s150x150/40295054_247694715892344_5777425458346767793_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/09242f74d75ac3e8db4ce4375194e222/5C2C5463/t51.2885-15/e35/s320x320/40295054_247694715892344_5777425458346767793_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/ab505b02c5f17efeb8a414db186a9b4e/5C267034/t51.2885-15/sh0.08/e35/s640x640/40295054_247694715892344_5777425458346767793_n.jpg%22%7D%7D,%22created_time%22:%221536017243%22,%22caption%22:%7B%22id%22:%2217914191406215007%22,%22text%22:%22The%20end%20of%20another%20great%20running%20week.%20And%20a%20GIVEAWAY!!!%E2%A0%80%5Cn%F0%9F%8E%89%F0%9F%8E%89%F0%9F%8E%89%E2%A0%80%5CnToday\\\'s%20run%20was%20not%20my%20favorite.%20Definitely%20had%20some%20fatigue%20to%20deal%20with%20following%20yesterday\\\'s%2021%20miles,%20but%20that\\\'s%20part%20of%20the%20point%20of%20those%20weekend%20back-to-backs,%20right?%20My%20face%20says%20exactly%20how%20I%20felt.%20haha!%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnGot%20up%20early,%20got%20it%20done,%20and%20got%20home%20for%20breakfast%20with%20@FitWifeMegan.%20Win.%E2%A0%80%5Cn%E2%AD%90%E2%A0%80%5CnOh,%20and%20did%20I%20mention%20a%20GIVEAWAY?!%20On%20Episode%2097%20of%20the%20So%20THIS%20Is%20Fitness%20podcast,%20Josh%20Sprague%20of%20Orange%20Mud%20helped%20me%20announce%20that%20we\\\'re%20GIVING%20AWAY%20one%20of%20his%20Transition%20&%20Seat%20Wraps%20-%20the%20most%20popular%20item%20on%20his%20site!%20If%20you%20don\\\'t%20know%20what%20it%20is,%20you%20need%20to%20check%20OrangeMud.com%20and%20check%20it%20out%20like%20YESTERDAY.%20%E2%A0%80%5Cn%F0%9F%8E%89%E2%A0%80%5CnTo%20enter%20the%20giveaway,%20check%20out%20the%20blog%20for%20Episode%2097%20at%20link%20in%20bio%20-%20the%20giveaway%20widget%20is%20at%20the%20bottom%20of%20the%20post.%E2%A0%80%5Cn%F0%9F%A4%AF%E2%A0%80%5CnSee?%20I%20get%20to%20have%20a%20good%20day...%20and%20so%20do%20you,%20maybe%20;)%20And%20hey%20-%20tell%20us%20how%20your%20week%20/%20weekend%20of%20running%20went,%20and%20tag%20a%20friend%20you%20think%20would%20want%20that%20Transition%20&%20Seat%20Wrap!%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#giveaway%20#freestuff%22,%22created_time%22:%221536017243%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:328%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22freestuff%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22giveaway%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:1%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnSEoJsFYLv/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221859706960653608450_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/0d1ba75b76ea9328e0a5ed238e5c8951/5C2D36B9/t51.2885-15/e35/s150x150/40075602_288163315316326_1156666614357911496_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/0ec145b76d25d70de1a824fe99f42972/5C5FFA49/t51.2885-15/e35/s320x320/40075602_288163315316326_1156666614357911496_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/5ebfa2fdb4d5d690697010855c572097/5C23E91E/t51.2885-15/sh0.08/e35/s640x640/40075602_288163315316326_1156666614357911496_n.jpg%22%7D%7D,%22created_time%22:%221535914367%22,%22caption%22:%7B%22id%22:%2217932672921198047%22,%22text%22:%22Well%20that%20wasn\\\'t%20entirely%20what%20I%20expected...%20lol!%E2%A0%80%5Cn%F0%9F%98%85%E2%A0%80%5CnToday\\\'s%20long%20run%20started%20out%20ok,%20albeit%2045%20min%20later%20than%20I%20would\\\'ve%20liked%20(7%20am).%20It%20was%20nice%20and%20cool%20and%20I%20felt%20pretty%20good!%E2%A0%80%5Cn%F0%9F%98%A5%E2%A0%80%5CnThen%20around%20mile%207...%20I%20ended%20up%20walking%20and%20stopping%20a%20lot%20because%20of%20an%20important%20phone%20call.%20And%20believe%20it%20or%20not...%20That%20resulted%20in%20me%20getting%20home%20about%20an%20hour%20later%20than%20anticipated%20%F0%9F%98%B2%E2%A0%80%5Cn%E2%98%80%EF%B8%8F%E2%A0%80%5CnAnd%20as%20a%20result%20of%20all%20the%20delay...%20I%20ended%20up%20catching%20a%20lot%20more%20sun%20and%20heat%20than%20I%20expected.%20I%20thought%20it%20was%20interesting%20to%20see%20how%20my%20%5C%22performance%20condition%5C%22%20changed%20riiiiight%20along%20with%20the%20temperature.%20Coincidence?%20Who%20knows%20%F0%9F%98%82.%E2%A0%80%5Cn%F0%9F%98%B2%F0%9F%A4%AF%F0%9F%A4%AA%F0%9F%A4%AC%E2%A0%80%5CnOh...%20And%20then%20there%20was%20the%20worst%20shower%20I\\\'ve%20had%20in%20recent%20memory.%20Yaaay%20#runnerproblems...%20Lol%20%F0%9F%98%85%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnBut,%20hey,%20the%20important%20thing%20is%20I%20got%20out%20there,%20right?%2021%20miles%20done.%20How\\\'d%20YOUR%20run%20go%20today?%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221535914367%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:418%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnerproblems%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnPAaCoFGYC/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221859122208993309725_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/58415bbe30a10744955a71bd164be929/5C5D7D1C/t51.2885-15/e35/s150x150/40226200_143661196565186_7816035614532734892_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/27ed5533ad6ba487038ec630c8e64eec/5C56E5EC/t51.2885-15/e35/s320x320/40226200_143661196565186_7816035614532734892_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/85b8d4c4fa909ae744f5a197bdbd5a41/5C415CBB/t51.2885-15/sh0.08/e35/s640x640/40226200_143661196565186_7816035614532734892_n.jpg%22%7D%7D,%22created_time%22:%221535844659%22,%22caption%22:%7B%22id%22:%2217946718126154159%22,%22text%22:%22Sometimes%20an%20idea%20develops%20into%20something%20you%20weren\\\'t%20expecting.%20That\\\'s%20what%20happened%20with%20this%20podcast%20episode.%20It\\\'s%20also%20what%20happened%20with%20@OrangeMud%20and%20their%20hydration%20products.%20Big%20thanks%20to%20@jcsprag%20for%20coming%20on%20the%20show!%5Cn.%5Cn%E2%AD%90%F0%9F%8E%81%F0%9F%8E%89BTW%20-%20we\\\'re%20doing%20a%20GIVEAWAY!!!%5Cn.%5CnThat\\\'s%20right,%20we\\\'re%20giving%20away%20one%20of%20Orange%20Mud\\\'s%20most%20popular%20items!%20Check%20out%20the%20blog%20post%20linked%20below%20to%20enter.%5Cn.%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/09/adventure-hydration-and-a-culture-of-care-podcast-97.html.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%20#podcast%20#instapod%20#trypod%22,%22created_time%22:%221535844659%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:260%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22instapod%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22podcast%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22trypod%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:1%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnM7cyNFfQd/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221858180322204033065_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/291fe028746c0ed47eb35f86f253e9e1/5C3EB0A2/t51.2885-15/e35/s150x150/37518942_301858607282604_4486830489073028686_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/e7f06a3e6b930e222978c93c643f9da1/5C2BF052/t51.2885-15/e35/s320x320/37518942_301858607282604_4486830489073028686_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/dbe8276fa9a6e0b0e57b8a9fd44bf1ae/5C289605/t51.2885-15/sh0.08/e35/s640x640/37518942_301858607282604_4486830489073028686_n.jpg%22%7D%7D,%22created_time%22:%221535732377%22,%22caption%22:%7B%22id%22:%2217976041584046755%22,%22text%22:%22And%20to%20think...%20I%20almost%20skipped%20it.%E2%A0%80%5Cn.%E2%A0%80%5CnToday%20I%20had%20yet%20another%20awesome%20run,%20but%20it%20almost%20didn\\\'t%20happen.%20I%20didn\\\'t%20get%20a%20run%20of%20sleep%20last%20night,%20it%20was%20tough%20to%20get%20myself%20out%20of%20bed,%20and%20even%20tougher%20to%20%5C%22snap%20out%20of%20it%5C%22%20and%20really%20wake%20up.%20But%20I%20did%20it.%20Because...%20A%20million%20reasons.%E2%A0%80%5Cn%F0%9F%91%8A%E2%A0%80%5CnAnd%20I\\\'m%20so%20glad%20I%20did!%20I%20had%20another%20awesome%20run%20with%20a%20beautiful%20view.%20Despite%20my%20late%20start,%20the%20universe%20rewarded%20me%20for%20my%20efforts%20and%20determination%20with%20nice,%20cool,%20not-humid%20conditions.%E2%A0%80%5Cn%F0%9F%98%81%F0%9F%8F%83%E2%A0%80%5CnAll%20in%20all,%20I\\\'m%20so%20glad%20I%20got%20out%20there.%20But%20then%20again,%20I%20usually%20am.%20%F0%9F%98%81%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221535732377%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:379%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:4%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnJlShxl6Ap/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221857560681785964239_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/00eb4e7e33a99e9f8ff10cef9c9b2243/5C3EF7E5/t51.2885-15/e35/s150x150/39486300_1798367230276743_3472151176748913021_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/ddaf5e2a4d41d6dc7bfc739dfdb8883c/5C418A9D/t51.2885-15/e35/s320x320/39486300_1798367230276743_3472151176748913021_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/0c674971ce4677d822aff2c333821dba/5C23C460/t51.2885-15/sh0.08/e35/s640x640/39486300_1798367230276743_3472151176748913021_n.jpg%22%7D%7D,%22created_time%22:%221535658510%22,%22caption%22:%7B%22id%22:%2217867656627276185%22,%22text%22:%22OK,%20#FitFriends%20-%20let\\\'s%20play%20a%20little%20%5C%22Good%20news%20/%20Bad%20News%5C%22,%20where%20the%20good%20news%20is%20really%20GREAT,%20and%20the%20bad%20news%20is%20kinda%20bad%20but%20mostly%20obnoxious%20for%20me.%E2%A0%80%5Cn%E2%A0%80%5CnGREAT%20news%20-%20just%20had%20an%20AWESOME%20time%20recording%20for%20a%20soon-to-come%20episode%20with%20Kristen%20Winger!%20We%20talked%20about%20how%20she%20went%20from%20regular%20Jane%20to%20ultrarunning%20supermom!%20I\\\'m%20PUMPED%20about%20it%20and%20I%20think%20you\\\'re%20gonna%20LOVE%20her%20and%20everything%20she%20shares.%E2%A0%80%5Cn%E2%A0%80%5CnBad,%20obnoxious,%20%5C%22wtf%5C%22%20news...%20-%20I%20ran%20into%20a%20technical%20issue%20where%20I%20lost%20ALLLLLL%20the%20progress%20I%20made%20on%20what%20was%20supposed%20to%20be%20tonight\\\'s%20episode%20-%20an%20EXCELLENT%20chat%20with%20Josh%20Sprague%20of%20Orange%20Mud.%20So,%20unfortunately,%20we\\\'re%20going%20to%20have%20to%20wait%20until%20tomorrow%20for%20Episode%2097%20of%20the%20podcast%20-%20all%20about%20Josh,%20his%20adventures,%20Orange%20Mud%20and%20Hydration.%20:(%20Bummer%20when%20I\\\'m%20finally%20getting%20back%20on%20a%20schedule,%20but%20what%20can%20ya%20do?%E2%A0%80%5Cn%E2%A0%80%5CnI%20suppose%20the%20silver%20lining%20there%20is,%20I%20learned%20something%20new%20about%20my%20audio%20editing%20program%20:/%20%E2%A0%80%5Cn%E2%A0%80%5CnSO%20-%20until%20then,%20you%20can%20enjoy%20seeing%20this%20pic%20of%20where%20the%20magic%20happens,%20and%20my%20seriously%20annoyed%20face.%E2%A0%80%5Cn.%E2%A0%80%5Cn.%E2%A0%80%5Cn.%E2%A0%80%5Cn.%E2%A0%80%5Cn.%E2%A0%80%5Cn#podcast%20#instapodcast%20#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runstrong%20#findyourstrong%20#igrunners%20#yesican%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221535658510%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:168%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22instapodcast%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22fitfriends%22,%22ultrarunner%22,%22runforfun%22,%22podcast%22,%22runnersofinstagram%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:0%7D,%22type%22:%22carousel%22,%22link%22:%22https://www.instagram.com/p/BnHYZkqlbbP/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D,%22carousel_media%22:%5B%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/00eb4e7e33a99e9f8ff10cef9c9b2243/5C3EF7E5/t51.2885-15/e35/s150x150/39486300_1798367230276743_3472151176748913021_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/ddaf5e2a4d41d6dc7bfc739dfdb8883c/5C418A9D/t51.2885-15/e35/s320x320/39486300_1798367230276743_3472151176748913021_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/0c674971ce4677d822aff2c333821dba/5C23C460/t51.2885-15/sh0.08/e35/s640x640/39486300_1798367230276743_3472151176748913021_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D,%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/936928ea4d5fba1df6596d24fcd7ebcd/5C2C421B/t51.2885-15/e35/s150x150/39356451_490500518083323_1596040138853116682_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/a228872a5255359ea81c92738059af82/5C4193EB/t51.2885-15/e35/s320x320/39356451_490500518083323_1596040138853116682_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/cd4c360d3dd060ea9a4b5c00c84b2505/5C2B0ABC/t51.2885-15/sh0.08/e35/s640x640/39356451_490500518083323_1596040138853116682_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D%5D%7D,%7B%22id%22:%221857327847322235232_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/9c94ddc944cd0242ebbccbe173f29135/5C60059C/t51.2885-15/e35/s150x150/39539025_2206147756321418_6436613706555066694_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/be557a6ef841ec5ccd93fedd6f5bf872/5C2277E4/t51.2885-15/e35/s320x320/39539025_2206147756321418_6436613706555066694_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/2f12b9771021aa045d7947a9892cab76/5C5C1719/t51.2885-15/sh0.08/e35/s640x640/39539025_2206147756321418_6436613706555066694_n.jpg%22%7D%7D,%22created_time%22:%221535630754%22,%22caption%22:%7B%22id%22:%2217914341676209219%22,%22text%22:%22You%20see%20that?%20DO%F0%9F%91%8FYOU%F0%9F%91%8FSEE%F0%9F%91%8FTHAT%F0%9F%91%8F?!%20THAT%20is%20me%20learning%20from%20my%20mistakes.%E2%A0%80%5Cn%F0%9F%94%A5%E2%8F%B0%F0%9F%8F%83%E2%A0%80%5CnManaged%20to%20get%20out%20for%20my%20run%20much%20closer%20to%20sunrise%20today%20-%20about%2030%20to%2040%20minutes%20earlier.%20It%20made%20SUCH%20a%20difference!%20It%20was%20cooler,%20felt%20less%20oppressive,%20and%20I%20felt%20SO%20much%20better!%20Two%20VERY%20different%20runs.%E2%A0%80%5Cn%F0%9F%92%AF%F0%9F%8F%83%E2%A0%80%5CnI\\\'m%20tellin\\\'%20ya,%20#FitFriends,%20%5C%22it%5C%22%20really%20does%20matter.%20Dunno%20what%20I\\\'m%20talking%20about?%20Check%20out%20yesterday\\\'s%20%5C%22pile%20of%20clothes%5C%22%20post.%20WARNING:%20it\\\'s%20a%20long%20one.%20(But%20worth%20it.)%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221535630754%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:276%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22fitfriends%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:0%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnGjdYrFTFg/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221856706483775238372_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/ac2e2c5b14f09817e6f3e8a74e34c88b/5C592ECE/t51.2885-15/e35/s150x150/39332500_245120342856869_1894590930921165179_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/de60d3c85bc638ad2740f4702d0d1f2e/5C59963E/t51.2885-15/e35/s320x320/39332500_245120342856869_1894590930921165179_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/1c85e6ad310afd5a04945877017c0609/5C2BA969/t51.2885-15/sh0.08/e35/s640x640/39332500_245120342856869_1894590930921165179_n.jpg%22%7D%7D,%22created_time%22:%221535556682%22,%22caption%22:%7B%22id%22:%2217967344479074889%22,%22text%22:%22%5C%22It%20makes%20a%20difference.%5C%22%E2%A0%80%5Cn.%E2%A0%80%5CnThis%20is%20something%20I%20say%20a%20lot%20-%20to%20my%20coaching%20clients,%20my%20podcast%20listeners,%20blog%20readers...%20pretty%20much%20anyone%20who\\\'ll%20pay%20attention.%20%5C%22It%5C%22%20ALWAYS%20makes%20a%20difference.%E2%A0%80%5Cn%F0%9F%94%A5%E2%A0%80%5Cn%5C%22It%5C%22%20can%20be%20a%20lot%20of%20different%20things.%20%5C%22It%5C%22%20can%20be%20your%20attitude.%20How%20much%20effort%20you%20put%20into%20something.%20That%20meal%20you%20ate%20(or%20DIDN\\\'T%20eat).%20That%20last%2010%25.%20That%20last%2010%20seconds.%20Maybe%20that%20extra%20mile%20you%20went%20(figuratively%20or%20literally).%20%5C%22It%5C%22%20could%20be%20that%20last%20rep%20you%20squeezed%20out.%20Or%20the%20fact%20you%20started%20in%20the%20first%20place.%E2%A0%80%5Cn%F0%9F%91%8A%E2%A0%80%5CnWhatever%20%5C%22it%5C%22%20is,%20it%20makes%20a%20difference.%20It\\\'s%20important.%20It%20matters.%E2%A0%80%5Cn%F0%9F%8F%9C%EF%B8%8F%F0%9F%94%A5%E2%A0%80%5CnFor%20me,%20today,%20%5C%22it%5C%22%20was%20when%20I%20started%20my%20run.%20And%20unfortunately,%20%5C%22it%5C%22%20was%20not%20sunrise%20at%20about%206%20AM%20like%20I%20had%20planned.%20Instead,%20%5C%22it%5C%22%20was%20closer%20to%207%20am...%20And%20that%20almost-hour%20really%20DID%20matter.%E2%A0%80%5Cn.%E2%A0%80%5CnWhy?%20Because%20right%20now,%20we\\\'re%20experiencing,%20yet%20again,%20some%20intense%20heat%20and%20humidity.%20By%20starting%20late,%20I%20cost%20myself%20an%20hour%20of%20relatively%20cool,%20shady,%20not-yet-heating-up,%20not-yet-oppressively-humid%20conditions.%E2%A0%80%5Cn%F0%9F%94%A5%F0%9F%8F%9C%EF%B8%8F%F0%9F%98%A5%E2%A0%80%5CnSo%20what%20you\\\'re%20looking%20at%20is%20the%20result.%20All%20of%20my%20running%20gear,%20wrung%20out%20multiple%20times,%20still%20sopping%20wet.%20Because%20my%20body%20couldn\\\'t%20cool%20itself%20properly%20and%20I%20was%20sweating%20WAY%20more%20than%20normal.%E2%A0%80%5Cn.%E2%A0%80%5CnNormally,%20yes,%20I%20sweat.%20A%20lot.%20Like%20%5C%22sweatband%5C%22%20a%20lot.%20But%20not%20this%20much.%20My%20sweatband%20couldn\\\'t%20keep%20up.%20Neither%20could%20my%20water%20bottle.%20If%20I%20had%20tried%20to%20go%20farther,%20or%20started%20any%20later,%20I%20could\\\'ve%20been%20in%20some%20real%20trouble.%5Cn%F0%9F%8C%85%E2%A0%80%5CnAnd%20so,%20#FitFriends,%20my%20message%20is%20simple.%20%5C%22It%5C%22%20always%20matters.%20And%20if%20you%20don\\\'t%20think%20it%20matters%20that%20you\\\'re%20putting%20off%20that%20workout%20or%20run,%20or%20your%20health%20and%20fitness%20journey%20in%20general,%20because%20%5C%22I\\\'m%20GONNA%20start,%20just%20not%20right%20this%20minute%5C%22%20-%20trust%20me,%20%5C%22it%5C%22%20matters.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221535556682%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:286%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22fitfriends%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:3%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BnEWLWxlnDk/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221855239931112689949_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/5d8ae6338784da99f17091545183facc/5C5A2570/t51.2885-15/e35/s150x150/39822698_2403392103019462_8499525419393838802_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/4346171a30d29d1f9c3c67a5274ba5a5/5C58F108/t51.2885-15/e35/s320x320/39822698_2403392103019462_8499525419393838802_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/44e83097cada0929931089ef0b273380/5C610CF5/t51.2885-15/sh0.08/e35/s640x640/39822698_2403392103019462_8499525419393838802_n.jpg%22%7D%7D,%22created_time%22:%221535381855%22,%22caption%22:%7B%22id%22:%2217960138308103928%22,%22text%22:%22If%20you%20want%20it%20bad%20enough,%20you\\\'ll%20find%20a%20way.%20And%20I,%20for%20one,%20am%20tired%20of%20not%20getting%20to%20my%20%5C%22promised%20land%5C%22.%20Aren\\\'t%20you?!%20I%20WANT%20it.%20Bad.%20REAL%20bad.%20So%20I\\\'m%20finding%20a%20way.%E2%A0%80%5Cn.%E2%A0%80%5CnThat%20means%20shifting%20my%20weekend%20back%20to%20back%20long%20runs%20from%20Sat/Sun%20to%20Sun/Mon.%20Which,%20in%20turn,%20shifts%20my%20whole%20week%20by%20a%20day.%E2%A0%80%5Cn%F0%9F%8C%85%E2%A0%80%5CnYesterday\\\'s%2018%20mile%20run%20felt%20normal,%20but%20Sunday%20IS%20a%20long%20run%20day,%20so%20it%20made%20sense.%20Today...%20It%20WAS%20weird%20running%20long%20(12%20miles)%20today.%20I\\\'m%20sure%20it\\\'ll%20feel%20weird%20taking%20a%20rest%20day%20on%20a%20Tuesday...%20But%20it%20beats%20missing%20the%20runs%20entirely.%E2%A0%80%5Cn%F0%9F%91%8A%E2%A0%80%5CnWhen%20work,%20school,%20or%20anything%20else%20in%20life%20changes...%20Don\\\'t%20just%20give%20up%20on%20your%20health%20and%20fitness%20routine...%20Don\\\'t%20even%20pause%20it!%20Instead,%20find%20a%20way%20to%20make%20it%20work.%20Got%20a%20coach?%20USE%20them%20to%20help%20with%20this!%20That\\\'s%20what%20they\\\'re%20there%20for!%20(How\\\'s%20THAT%20for%20%5C%22#MondayMotivation%5C%22?)%E2%A0%80%5Cn%F0%9F%92%AA%E2%A0%80%5CnNow%20get%20out%20there%20and%20make%20it%20happen!%20That%20is,%20of%20course,%20unless%20you%20don\\\'t%20really%20want%20it%20bad%20enough.%20So...%20do%20you?%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#garminrunning%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#MotivationMonday%20#marathontraining%20#marathon%20#loverunning%20#earlymorningrun%22,%22created_time%22:%221535381855%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:311%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22garminrunning%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22motivationmonday%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22earlymorningrun%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22mondaymotivation%22,%22livelifelimitless%22,%22runstrong%22,%22loverunning%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:2%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bm_IuNLF5Ed/%22,%22location%22:%7B%22latitude%22:41.7452,%22longitude%22:-71.3182,%22name%22:%22Barrington,%20Rhode%20Island%22,%22id%22:293669%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221854706418185539975_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/b75e09585677aaab15d915a76203bcb4/5C2EA18B/t51.2885-15/e35/s150x150/39372973_2141177229472102_5775301895189769643_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/a9de8c6d037d66768e78d47a293c6f35/5C2291F3/t51.2885-15/e35/s320x320/39372973_2141177229472102_5775301895189769643_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/92f393513b66d0f0667ae61cf83c3a20/5C2A9F0E/t51.2885-15/sh0.08/e35/s640x640/39372973_2141177229472102_5775301895189769643_n.jpg%22%7D%7D,%22created_time%22:%221535318256%22,%22caption%22:%7B%22id%22:%2217931130675198683%22,%22text%22:%22WOW.%20I%20haven\\\'t%20felt%20this%20good%20on%20a%20long%20run%20in%20a%20long%20time!%E2%A0%80%5Cn%F0%9F%A4%A9%F0%9F%8F%83%F0%9F%92%AF%F0%9F%92%AA%F0%9F%91%8A%E2%A0%80%5CnThis%20week%20has%20been%20a%20TOTAL%20game-changer%20for%20me.%20All%20my%20runs%20have%20been%20great,%20and%20TODAY\\\'S%2018%20mile%20long%20slow%20distance%20run%20was...%20so%20much%20less%20of%20a%20struggle%20than%20I\\\'m%20used%20to.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnThere\\\'s%202%20things%20I\\\'ve%20done%20different%20-%E2%A0%80%5Cn%E2%9C%94%EF%B8%8F%20Get%20started%20EARLIER%E2%A0%80%5Cn%E2%9C%94%EF%B8%8F%20Keep%20my%20heart%20rate%20under%20150%20bpm%E2%A0%80%5Cn.%E2%A0%80%5CnI%20find%20that%20I%20feel%20SO%20much%20less%20fatigued,%20I%20walk%20SO%20much%20less%20(if%20at%20all,%20really)%20and%20I%20just%20FEEL%20better%20(and%20yes,%20my%20Garmin%20still%20says%20my%20training%20is%20%5C%22productive%5C%22).%20Best%20of%20all...%20I\\\'m%20ENJOYING%20my%20runs%20so%20much%20more.%20%E2%9D%A4%EF%B8%8F%E2%A0%80%5Cn%F0%9F%92%AF%E2%A0%80%5CnSuffice%20it%20to%20say...%20Today%20is%20shaping%20up%20to%20be%20a%20good%20day%20%F0%9F%98%81%E2%A0%80%5Cn.%E2%A0%80%5CnDid%20YOU%20run%20today?%20How\\\'d%20it%20go?!%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83#milesformollie%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221535318256%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:407%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22milesformollie%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:3%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bm9PakilhGH/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221852384906221276242_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/e498a8c1a3f9f1db07891dc71314f93c/5C2DE760/t51.2885-15/e35/s150x150/39790087_231105494245538_410212608504818467_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/542eb09d4b3ad65cefa960d99bda1f45/5C405A6D/t51.2885-15/e35/s320x320/39790087_231105494245538_410212608504818467_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/f4923e49044430e1c6df5e516af5db01/5C464481/t51.2885-15/sh0.08/e35/s640x640/39790087_231105494245538_410212608504818467_n.jpg%22%7D%7D,%22created_time%22:%221535041510%22,%22caption%22:%7B%22id%22:%2217898810925236089%22,%22text%22:%22A%20good%20run%20%F0%9F%8F%83%20can%20make%20your%20whole%20day%20great%20%F0%9F%92%AF.%20Doesn\\\'t%20hurt%20if%20the%20view%20is%20nice,%20either%20%F0%9F%98%89%F0%9F%8C%85.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnSeeing%20my%20watch%20tell%20me%20I\\\'ve%20been%20%5C%22productive%5C%22%20all%20week%20has%20been%20nice,%20but%20up%20until%20today%20it\\\'s%20said%20that%20because%20my%20fitness%20was%20maintaining%20while%20my%20training%20load%20increased.%20After%20today\\\'s%20run,%20you%20can%20see%20it%20says%20my%20fitness%20is%20improving,%20too.%20%F0%9F%92%AA%F0%9F%98%81.%20Needless%20to%20say,%20I\\\'m%20having%20a%20good%20day%20%F0%9F%98%81%F0%9F%98%81%F0%9F%98%81.%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5CnHow%20was%20YOUR%20run%20today?%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221535041510%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:363%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:1%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bm0_kICnUxS/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221851873180178485258_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/37fd717661dc424f5f2893e9696fc1f7/5C3D5CCF/t51.2885-15/e35/s150x150/38828822_588930384843325_1602021709174710315_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/dae9bf8ede47fdbf836b8849b7b0a862/5C24D53F/t51.2885-15/e35/s320x320/38828822_588930384843325_1602021709174710315_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/5c9f4855f16a6fea5ee3f6b60ff1deac/5C23CA68/t51.2885-15/sh0.08/e35/s640x640/38828822_588930384843325_1602021709174710315_n.jpg%22%7D%7D,%22created_time%22:%221534980507%22,%22caption%22:%7B%22id%22:%2217910659842208876%22,%22text%22:%22New%20podcast%20is%20up,%20up%20early,%20and%20not%20the%20episode%20I%20originally%20planned.%20Why?%20It\\\'s%20important.%5Cn.%5CnAnother%20tragedy%20we%20didn\\\'t%20need.%20Some%20news%20hit%20yesterday%20that%20rocked%20a%20small%20town,%20and%20runners%20everywhere,%20to%20their%20core.%20Who%20is%20Mollie%20Tibbetts,%20what%20happened,%20and%20how%20do%20we%20move%20forward...%20and%20stay%20safe?%5Cn.%5Cn#milesformollie%5Cn.%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download.%20Give%20it%20a%20listen,%20learn%20Mollie\\\'s%20story,%20and%20learn%20how%20we%20can%20support%20each%20other%20and%20stay%20safe.%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://bit.ly/2PtT11f.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%22,%22created_time%22:%221534980507%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:318%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22milesformollie%22,%22runspo%22,%22runnerscommunity%22,%22fitfluential%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22jogging%22,%22runhappy%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:7%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BmzLNiBnJAK/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221851591777570416401_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/29c397b5f337a7a51ae640f2bb929867/5C5BB6FB/t51.2885-15/e35/s150x150/39261463_703545063326521_26973204693256100_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/e020bf1b5147dd307ac5232248653532/5C418705/t51.2885-15/e35/s320x320/39261463_703545063326521_26973204693256100_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/4766814074fdc67f5efe603c890d5461/5C4201B0/t51.2885-15/sh0.08/e35/s640x640/39261463_703545063326521_26973204693256100_n.jpg%22%7D%7D,%22created_time%22:%221534946962%22,%22caption%22:%7B%22id%22:%2217893964755246691%22,%22text%22:%22Your%20goal%20race%20doesn\\\'t%20care%20that%20its%20raining.%E2%A0%80%5Cn.%E2%A0%80%5CnStick%20to%20the%20plan.%20Get%20out%20there.%20%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn%F0%9F%9A%B4%E2%A0%80%5Cn%F0%9F%8F%8A%E2%A0%80%5Cn%F0%9F%8F%8B%EF%B8%8F%E2%A0%80%5Cn%F0%9F%A7%98%E2%A0%80%5Cn%F0%9F%8F%83%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221534946962%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:489%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:4%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/BmyLOlbHmcR/%22,%22location%22:%7B%22latitude%22:41.813311239353,%22longitude%22:-71.388040873294,%22name%22:%22The%20East%20Bay%20Bike%20Path%22,%22id%22:220719361%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221849630856882500327_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/30cc26e6142dc9e2c994ff9d9e781aed/5C3DBABB/t51.2885-15/e35/s150x150/39069885_148978306011198_7552605711330035646_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/097532da4190427f4b8d96400d4da870/5C27194B/t51.2885-15/e35/s320x320/39069885_148978306011198_7552605711330035646_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/3714741be8cb84b7f8d78225e41d7374/5C455D1C/t51.2885-15/sh0.08/e35/s640x640/39069885_148978306011198_7552605711330035646_n.jpg%22%7D%7D,%22created_time%22:%221534713202%22,%22caption%22:%7B%22id%22:%2217971476328047968%22,%22text%22:%22Had%20a%20blast%20at%20this%20year\\\'s%20@FalmouthRoadRace!%20The%20weather%20was%20PERFECT%20for%20running,%20I%20saw%20friends%20on%20the%20course,%20I%20got%20to%20try%20out%20some%20new%20socks%20(@Tabiousa),%20and%20I%20rocked%20my%20@NOWFoodsOfficial%20singlet.%5Cn%F0%9F%8F%83%5CnI%20also%20decided,%20just%20like%202%20years%20ago,%20to%20enjoy%20it.%20Instead%20of%20killing%20myself%20pushing%20for%20a%20PR%20that\\\'s%20definitely%20not%20happening,%20I%20ran%20a%20comfortable%20pace%20and%20soaked%20in%20the%20sights,%20sounds,%20and%20crowd.%20And%20I\\\'m%20glad%20I%20did,%20too%20-%20if%20I%20hadn\\\'t,%20I%20would\\\'ve%20missed%20out%20-%5Cn%F0%9F%8F%83%5CnRight%20about%20mile%202,%20in%20the%20rolling%20hills%20leaving%20Woods%20Hole,%20I%20came%20across%20a%20friend%20(and%20listener%20of%20the%20podcast!)%20-%20Kristen%20-%20on%20the%20course.%20We%20chatted%20a%20bit,%20and%20we%20ended%20up%20sticking%20together%20for%20the%20rest%20of%20the%20race.%20I%20realized%20she%20was%20working%20hard%20and%20feeling%20it%20at%20points.%20The%20longer%20we%20went%20and%20the%20harder%20she%20pushed,%20the%20more%20I%20kind%20of%20inadvertantly%20slipped%20into%20%5C%22coach%20mode%5C%22%20(since%20I%20was%20totally%20fine%20and%20at%20a%20conversational%20pace).%5Cn%F0%9F%8F%83%5CnLong%20story%20short,%20Kristen%20is%20one%20badass%20lady%20and%20toughed%20it%20out%20all%20the%20way%20to%20a%204%20minute%20PR!%20And%20I%20got%20to%20be%20there%20to%20see%20it%20happen,%20not%20just%20at%20the%20finish...%20But%20to%20watch%20the%20work,%20effort,%20and%20determination%20that%20goes%20into%20achieving%20a%20new%20PR.%20Kind%20of%20makes%20me%20want%20to%20work%20harder%20myself%20%F0%9F%99%82%F0%9F%8F%83.%5Cn%F0%9F%8F%83%5CnAnd%20it%20ended%20nicely%20too,%20finding%20our%20friend%20Evan%20(@guiltyofrunning)%20in%20the%20finish%20festival,%20finding%20out%20@FitWifeMegan%20had%20a%20good%20race%20too,%20and%20getting%20handed%20a%20full%20pint%20of%20@yasso%20FroYo%20%E2%9D%A4%EF%B8%8F.%20What%20a%20great%20race%20day!%5Cn%F0%9F%8F%83%5CnWere%20YOU%20at%20the%20Falmouth%20Road%20Race?%20How\\\'d%20it%20go?!%20Somewhere%20else?%20What%20about%20THAT?!%20Let\\\'s%20hear%20it!%20Share%20a%20story%20or%20pics!%5Cn%F0%9F%8F%83%5Cn%F0%9F%9A%B4%5Cn%F0%9F%8F%8A%5Cn%F0%9F%8F%8B%EF%B8%8F%5Cn%F0%9F%A7%98%5Cn%F0%9F%8F%83%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#ultramarathon%20#halfmarathon%20#run%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#fitcouple%20#fitcouples%20#relationshipgoals%20#healthy%20#powercouple%20#fitlife%22,%22created_time%22:%221534713202%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:359%7D,%22tags%22:%5B%22running%22,%22relationshipgoals%22,%22runspo%22,%22powercouple%22,%22fitcouple%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22fitlife%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22runner%22,%22runhappy%22,%22igrunners%22,%22healthy%22,%22runstrong%22,%22instarunners%22,%22findyourstrong%22,%22runningislife%22,%22fitcouples%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:11%7D,%22type%22:%22carousel%22,%22link%22:%22https://www.instagram.com/p/BmrNXbuFTLn/%22,%22location%22:%7B%22latitude%22:41.55288,%22longitude%22:-70.6117,%22name%22:%22Falmouth%20Road%20Race%22,%22id%22:28285443%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D,%22carousel_media%22:%5B%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/30cc26e6142dc9e2c994ff9d9e781aed/5C3DBABB/t51.2885-15/e35/s150x150/39069885_148978306011198_7552605711330035646_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/097532da4190427f4b8d96400d4da870/5C27194B/t51.2885-15/e35/s320x320/39069885_148978306011198_7552605711330035646_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/3714741be8cb84b7f8d78225e41d7374/5C455D1C/t51.2885-15/sh0.08/e35/s640x640/39069885_148978306011198_7552605711330035646_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D,%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/7ac0cdb47970f8b6ceb983aa7c7ce4cd/5C5A0457/t51.2885-15/e35/s150x150/38510487_297325407710276_1326814754533559248_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/b53c085c0586b8464eaac442e9e5aff9/5C5803A7/t51.2885-15/e35/s320x320/38510487_297325407710276_1326814754533559248_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/3cc5858d47b24fdc3aca64ee8fb9da6f/5C583BF0/t51.2885-15/sh0.08/e35/s640x640/38510487_297325407710276_1326814754533559248_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D,%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/f67f2e7ff88f33577d497deb8336f762/5C47E3C2/t51.2885-15/e35/s150x150/38636619_2127703020819098_6644456296022543098_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/516a5f2950ee751e17b32fcb11300c5a/5C5EFFBA/t51.2885-15/e35/s320x320/38636619_2127703020819098_6644456296022543098_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/df5b2a7fc21c3f22bd28f90eb4c4d38a/5C3D5B47/t51.2885-15/sh0.08/e35/s640x640/38636619_2127703020819098_6644456296022543098_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D,%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/40ea8352707fca4fafff48cdb7ef9ac1/5C459224/t51.2885-15/e35/s150x150/39085114_343981742809286_2491856009092392103_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/30adf93a35d006dcdf4a8792f20adc77/5C453ED4/t51.2885-15/e35/s320x320/39085114_343981742809286_2491856009092392103_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/0b2a6c6a9de14541eea5b84822ed5e56/5C5AC783/t51.2885-15/sh0.08/e35/s640x640/39085114_343981742809286_2491856009092392103_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D%5D%7D,%7B%22id%22:%221848844462899638696_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/486d19c35a27690bb1dea0099077b0ea/5C5E6C6A/t51.2885-15/e35/c0.92.735.735/s150x150/38649680_595191137542896_4000246408108099739_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:400,%22url%22:%22https://scontent.cdninstagram.com/vp/db13025f6bbbfb03bc06a2ba4eff9d69/5C217BDF/t51.2885-15/e35/p320x320/38649680_595191137542896_4000246408108099739_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:800,%22url%22:%22https://scontent.cdninstagram.com/vp/1bec8b7d03b5e1cd82af314ecaae010e/5C3DE488/t51.2885-15/sh0.08/e35/p640x640/38649680_595191137542896_4000246408108099739_n.jpg%22%7D%7D,%22created_time%22:%221534619456%22,%22caption%22:%7B%22id%22:%2217970223618059668%22,%22text%22:%22There\\\'s%20%5C%22hot%5C%22,%20and%20there\\\'s%20%5C%22dangerous%20hot%5C%22.%20Sure%20-%20you%20understand%20how%20to%20deal%20with%20%5C%22hot%5C%22%20weather%20with%20your%20outdoor%20activity.%20How%20do%20you%20know,%20though,%20when%20it\\\'s%20TOO%20hot?%20What%20does%20humidity%20do%20to%20things?%5Cn%E2%A0%80%5CnNew%20episode%20of%20the%20So%20THIS%20Is%20Fitness%20podcast%20NOW%20AVAILABLE%20for%20download!%20Find%20the%20show%20notes,%20download%20links,%20and%20subscribe%20at%20http://sothisisfitness.com/2018/08/oppressive-heat-and-humidity-and-how-to-survive-it.html.%E2%A0%80%5Cn%E2%A0%80%5Cn____________________________________________________%E2%A0%80%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#fitfluential%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#jogging%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221534619456%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:160%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22fitfluential%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22jogging%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:0%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bmoaj5QFLGo/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221847286573806507904_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/62f30f2ac04c1437d0f87dd167f2e388/5C2E03BD/t51.2885-15/e35/s150x150/37221542_2003807576324465_3458031083730239488_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/e7f987607c62c70e691dc2561301759e/5C4245C5/t51.2885-15/e35/s320x320/37221542_2003807576324465_3458031083730239488_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/1f8f356f6e2dbcbb01d9570b09d0810e/5C244438/t51.2885-15/sh0.08/e35/s640x640/37221542_2003807576324465_3458031083730239488_n.jpg%22%7D%7D,%22created_time%22:%221534433741%22,%22caption%22:%7B%22id%22:%2217955474985113037%22,%22text%22:%22With%206:30%20&%207%20AM%20training%20clients,%20I%20wasn\\\'t%20able%20to%20start%20my%20run%20as%20early%20as%20I%20wanted%20to.%5Cn%F0%9F%8F%83%5Cn-%20But%20I%20got%20out%20there.%20-%5Cn%F0%9F%8F%83%5CnBy%20the%20time%20I%20started,%20the%20temp%20had%20jumped%20from%20low%2070\\\'s%20to%20mid%2090\\\'s.%20It%20was%20hot,%20humid,%20and%20becoming%20more%20and%20more%20oppressive.%20Even%20with%20an%20extra%20bottle%20on%20me,%20I%20felt%20like%20I%20couldn\\\'t%20hydrate%20enough.%5Cn%F0%9F%8F%83%5Cn-%20But%20I%20got%20it%20done.%20-%5Cn%F0%9F%8F%83%5CnNo%20matter%20how%20fit,%20successful,%20or%20disciplined%20you%20are,%20there\\\'s%20always%20going%20to%20be%20days%20that%20are%20difficult,%20go%20wrong,%20and%20it%20feels%20like%20everything\\\'s%20working%20against%20you.%20The%20important%20thing%20is...%20No%20matter%20what...%20You\\\'ve%20gotta%20get%20out%20there.%20You\\\'ve%20gotta%20get%20it%20done.%20You\\\'ll%20always%20be%20glad%20you%20did.%20It\\\'s%20always%20worth%20it.%5Cn%F0%9F%8F%83%5Cn%F0%9F%9A%B4%5Cn%F0%9F%8F%8A%5Cn%F0%9F%8F%8B%EF%B8%8F%5Cn%F0%9F%A7%98%5Cn%F0%9F%8F%83%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#runchat%20#ultramarathon%20#halfmarathon%20#run%20#halfmarathontraining%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#icaniwill%20#yesican%20#runningtime%20#ultrarunner%20#LiveLifeLimitless%20#instagood%20#marathontraining%20#marathon%22,%22created_time%22:%221534433741%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:416%7D,%22tags%22:%5B%22running%22,%22instagood%22,%22runspo%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22ultrarunner%22,%22runforfun%22,%22runnersofinstagram%22,%22runnershigh%22,%22icaniwill%22,%22runner%22,%22marathontraining%22,%22runchat%22,%22runhappy%22,%22marathon%22,%22halfmarathontraining%22,%22igrunners%22,%22runningtime%22,%22livelifelimitless%22,%22runstrong%22,%22instarunners%22,%22yesican%22,%22findyourstrong%22,%22runningislife%22%5D,%22filter%22:%22Sierra%22,%22comments%22:%7B%22count%22:7%7D,%22type%22:%22image%22,%22link%22:%22https://www.instagram.com/p/Bmi4Vn-FdeA/%22,%22location%22:%7B%22latitude%22:41.8015,%22longitude%22:-71.3608,%22name%22:%22East%20Providence,%20Rhode%20Island%22,%22id%22:234920820%7D,%22attribution%22:null,%22users_in_photo%22:%5B%5D%7D,%7B%22id%22:%221846820008405363001_513015914%22,%22user%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D,%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/6c369713c06218a5cbb32220467f1f43/5C6128A3/t51.2885-15/e35/s150x150/38762374_2135424473348972_923631248125984768_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/eddf67d17b29112958cd6c9e9fda71b1/5C24AB53/t51.2885-15/e35/s320x320/38762374_2135424473348972_923631248125984768_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/ff39fae9e9b2d476a5fe76ba6340b76f/5C41AF04/t51.2885-15/sh0.08/e35/s640x640/38762374_2135424473348972_923631248125984768_n.jpg%22%7D%7D,%22created_time%22:%221534378122%22,%22caption%22:%7B%22id%22:%2217944867846142456%22,%22text%22:%22Today%20is%20a%20great%20day.%20For%20a%20lot%20of%20reasons!%20I%20got%20a%20good%20solid%205%20mile%20run%20in%20this%20morning%20-%20AND%20managed%20to%20start%20it%20before%207am%20(there\\\'s%202%20reasons)!%20I%20was%20SUPER%20productive%20at%20home%20and%20with%20home%20office%20stuff.%20I%20had%20a%20great%20session%20at%20the%20gym%20with%20a%20client%20who\\\'s%20making%20awesome%20improvements.%20And...%20maybe%20the%20biggest%20reason%20of%20all%20today%20is%20a%20great%20day?%5Cn%5CnToday%20is%20my%20anniversary.%204%20years%20married%20to%20my%20partner%20in%20crime,%20best%20friend,%20and%20permanent%20workout%20partner%20and%20running%20buddy.%20She%20had%20an%20awesome%20dinner%20all%20laid%20out%20in%20the%20patio%20complete%20with%20nice%20bourbon%20and%20a%20bottle%20of%20champagne%20we%20saved%20from%20our%20honeymoon.%5Cn%5CnWe\\\'ve%20had%20ups%20and%20downs,%20but%20we\\\'re%20always%20stronger,%20smarter,%20and%20better%20off%20when%20the%20smoke%20clears%20and%20the%20dust%20settles.%20Happy%20Anniversary,%20@FitWifeMegan.%20I%20love%20you%20more%20than%20you%20know.%20%E2%9D%A4%EF%B8%8F%5Cn____________________________________________________%5Cn#runhappy%20#runner%20#instarunners%20#running%20#runnerscommunity%20#runnersofinstagram%20#ultramarathoner%20#ultramarathon%20#halfmarathon%20#run%20#runforfun%20#runspo%20%20#runningislife%20#runnershigh%20#runstrong%20#findyourstrong%20#igrunners%20#fitcouple%20#fitcouples%20#relationshipgoals%20#healthy%20#powercouple%20#marriedlife%20#marriage%20#fitlife%20#fitnesscouple%20#datenight%20#instalove%20#staytogether%22,%22created_time%22:%221534378122%22,%22from%22:%7B%22id%22:%22513015914%22,%22full_name%22:%22So%20THIS%20Is%20Fitness%22,%22profile_picture%22:%22https://scontent.cdninstagram.com/vp/1af0067d09f73c36eab0e7d98b0880f6/5C22184B/t51.2885-19/s150x150/14478367_1729112017354310_4933685738152656896_a.jpg%22,%22username%22:%22coachdruns%22%7D%7D,%22user_has_liked%22:false,%22likes%22:%7B%22count%22:346%7D,%22tags%22:%5B%22running%22,%22relationshipgoals%22,%22instalove%22,%22runspo%22,%22fitcouple%22,%22powercouple%22,%22runnerscommunity%22,%22ultramarathon%22,%22ultramarathoner%22,%22halfmarathon%22,%22run%22,%22fitlife%22,%22runforfun%22,%22runnersofinstagram%22,%22marriage%22,%22runnershigh%22,%22runner%22,%22fitnesscouple%22,%22datenight%22,%22runhappy%22,%22staytogether%22,%22igrunners%22,%22marriedlife%22,%22healthy%22,%22runstrong%22,%22instarunners%22,%22findyourstrong%22,%22runningislife%22,%22fitcouples%22%5D,%22filter%22:%22Normal%22,%22comments%22:%7B%22count%22:6%7D,%22type%22:%22carousel%22,%22link%22:%22https://www.instagram.com/p/BmhOQNFFek5/%22,%22location%22:null,%22attribution%22:null,%22users_in_photo%22:%5B%5D,%22carousel_media%22:%5B%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/6c369713c06218a5cbb32220467f1f43/5C6128A3/t51.2885-15/e35/s150x150/38762374_2135424473348972_923631248125984768_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/eddf67d17b29112958cd6c9e9fda71b1/5C24AB53/t51.2885-15/e35/s320x320/38762374_2135424473348972_923631248125984768_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/ff39fae9e9b2d476a5fe76ba6340b76f/5C41AF04/t51.2885-15/sh0.08/e35/s640x640/38762374_2135424473348972_923631248125984768_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D,%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/15abfb427622b01e3f579f068f65f307/5C587F8A/t51.2885-15/e35/s150x150/38184097_308341296385695_8479303037683236864_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/a4852890d53a083824a436b6f4728c11/5C62F97A/t51.2885-15/e35/s320x320/38184097_308341296385695_8479303037683236864_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/5a35aeac8d28fd2d1129007316fbc118/5C267A2D/t51.2885-15/sh0.08/e35/s640x640/38184097_308341296385695_8479303037683236864_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D,%7B%22images%22:%7B%22thumbnail%22:%7B%22width%22:150,%22height%22:150,%22url%22:%22https://scontent.cdninstagram.com/vp/73be14929e46d456b0858f19d2eb7788/5C25EBAB/t51.2885-15/e35/s150x150/39070625_266602537503448_5803824925248585728_n.jpg%22%7D,%22low_resolution%22:%7B%22width%22:320,%22height%22:320,%22url%22:%22https://scontent.cdninstagram.com/vp/9f281f0e2c9b0d62ab2e38fb4979b194/5C3E385B/t51.2885-15/e35/s320x320/39070625_266602537503448_5803824925248585728_n.jpg%22%7D,%22standard_resolution%22:%7B%22width%22:640,%22height%22:640,%22url%22:%22https://scontent.cdninstagram.com/vp/980b55620dade9b4db87518d6ba7758a/5C5D5B0C/t51.2885-15/sh0.08/e35/s640x640/39070625_266602537503448_5803824925248585728_n.jpg%22%7D%7D,%22users_in_photo%22:%5B%5D,%22type%22:%22image%22%7D%5D%7D%5D,%22meta%22:%7B%22code%22:200%7D%7D','no'),(709085,'_transient_timeout_shr_api_res-6e8ffbb6341476d1484138ba2c485ff6','1537903159','no'),(709086,'_transient_shr_api_res-6e8ffbb6341476d1484138ba2c485ff6','a:3:{s:6:\"status\";i:200;s:4:\"data\";a:3:{s:8:\"facebook\";i:16;s:9:\"pinterest\";i:0;s:8:\"linkedin\";i:0;}s:8:\"services\";a:3:{i:0;s:8:\"facebook\";i:1;s:9:\"pinterest\";i:2;s:8:\"linkedin\";}}','no'),(708951,'_transient_timeout_jpp_li_531209208dd073f830d14e4f32031359','1537899476','no'),(708952,'_transient_jpp_li_531209208dd073f830d14e4f32031359','a:5:{s:6:\"status\";s:7:\"blocked\";s:3:\"msg\";s:45:\"This IP is currently blocked (91.226.240.234)\";s:17:\"seconds_remaining\";i:264;s:16:\"blocked_attempts\";s:4:\"3831\";s:6:\"expire\";i:1537899476;}','no'),(708953,'_transient_timeout_mm_spam_394132392bf89547b78a76c896bb6510','1537985613','no'),(708954,'_transient_mm_spam_394132392bf89547b78a76c896bb6510','no','no'),(708958,'_transient_timeout_shr_api_res-519c41a02ac47291dc2d8f9b3308809a','1537899688','no'),(708959,'_transient_shr_api_res-519c41a02ac47291dc2d8f9b3308809a','a:3:{s:6:\"status\";i:200;s:4:\"data\";a:3:{s:8:\"facebook\";i:2;s:9:\"pinterest\";i:0;s:8:\"linkedin\";i:0;}s:8:\"services\";a:3:{i:0;s:8:\"facebook\";i:1;s:9:\"pinterest\";i:2;s:8:\"linkedin\";}}','no'),(708945,'_transient_timeout_shr_api_res-6094dd15a8d59bab758e29a88871506f','1537899177','no'),(708946,'_transient_shr_api_res-6094dd15a8d59bab758e29a88871506f','a:3:{s:6:\"status\";i:200;s:4:\"data\";a:3:{s:8:\"facebook\";i:98;s:9:\"pinterest\";i:1;s:8:\"linkedin\";i:0;}s:8:\"services\";a:3:{i:0;s:8:\"facebook\";i:1;s:9:\"pinterest\";i:2;s:8:\"linkedin\";}}','no'),(708804,'_transient_timeout_jpp_li_bc2fe34d4aae78f4a31b00aab89f85bc','1537894324','no'),(708805,'_transient_jpp_li_bc2fe34d4aae78f4a31b00aab89f85bc','a:5:{s:6:\"status\";s:2:\"ok\";s:3:\"msg\";s:61:\"{\"trusted_header\":\"REMOTE_ADDR\",\"segments\":1,\"reverse\":false}\";s:17:\"seconds_remaining\";i:60;s:16:\"blocked_attempts\";s:4:\"3828\";s:6:\"expire\";i:1537894324;}','no'),(708806,'_transient_timeout_jpp_headers_updated_recently','1537980664','no'),(708807,'_transient_jpp_headers_updated_recently','1','no'),(709298,'_transient_timeout_aalb_marketplace_names','1537906337','no');
INSERT INTO `wp_ryff_options` VALUES (709299,'_transient_aalb_marketplace_names','{\n \"Local\": {\n \"Marketplace\": {\n \"AU\": {\n \"Endpoint\": \"webservices.amazon.com.au/onca/xml\",\n \"ValidOperations\": [\"BrowseNodeLookup\", \"CartAdd\", \"CartClear\", \"CartCreate\", \"CartGet\", \"CartModify\", \"ItemLookup\", \"ItemSearch\", \"SimilarityLookup\"],\n \"Operations\": {\n \"BrowseNodeLookup\": {\n \"Parameters\": {\n \"ResponseGroup\": {\n \"Default\": \"BrowseNodeInfo\",\n \"Description\": \"The type of product data you want returned. Learn more\",\n \"Mandatory\": \"POPULAR\",\n \"Type\": \"String\",\n \"Display\": \"Checkbox\",\n \"ValidValues\": [\n {\n \"Value\": \"BrowseNodeInfo\",\n \"Description\": \"For a given browse node ID, the BrowseNodeInfo response group returns the browse node name and ID of the child and parent browse nodes.\"\n },\n {\n \"Value\": \"NewReleases\",\n \"Description\": \"The NewReleases response group returns the ASIN and title of newly released items in a specified browse node.\"\n },\n {\n \"Value\": \"TopSellers\",\n \"Description\": \"The TopSellers response group returns the ASINs and titles of the ten best sellers within a specified browse node.\"\n }\n ]\n }\n }\n }\n },\n \"SearchCategories\": [\n {\n \"Value\": \"All\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinimumPrice\"]\n },\n {\n \"Value\": \"Baby\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Beauty\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Books\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Power\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Electronics\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Fashion\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"HealthPersonalCare\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"KindleStore\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MobileApps\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Movies\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Music\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Artist\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"OfficeProducts\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"PCHardware\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Software\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"SportingGoods\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Toys\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"VideoGames\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n }\n ]\n },\n \"BR\": {\n \"Endpoint\": \"webservices.amazon.com.br/onca/xml\",\n \"ValidOperations\": [\"BrowseNodeLookup\", \"CartAdd\", \"CartClear\", \"CartCreate\", \"CartGet\", \"CartModify\", \"ItemLookup\", \"ItemSearch\", \"SimilarityLookup\"],\n \"SearchCategories\": [\n {\n \"Value\": \"All\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Keywords\"]\n },\n {\n \"Value\": \"Books\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\", \"BrowseNode\", \"Condition\", \"ItemPage\", \"Keywords\", \"MaximumPrice\", \"MinimumPrice\", \"Power\", \"Publisher\", \"Sort\", \"Title\"]\n },\n {\n \"Value\": \"KindleStore\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MobileApps\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n }\n ]\n },\n \"CA\": {\n \"Endpoint\": \"webservices.amazon.ca/onca/xml\",\n \"ValidOperations\": [\"BrowseNodeLookup\", \"CartAdd\", \"CartClear\", \"CartCreate\", \"CartGet\", \"CartModify\", \"ItemLookup\", \"ItemSearch\", \"SimilarityLookup\"],\n \"Operations\": {\n \"ItemSearch\": {\n \"Parameters\": {\n \"AudienceRating\": {\n \"Default\": null,\n \"Description\": \"Movie ratings based on MPAA ratings or age, depending upon the locale.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Checkbox\",\n \"ValidValues\": [\n {\n \"Value\": \"G\",\n \"Description\": \"\"\n },\n {\n \"Value\": \"PG\",\n \"Description\": \"\"\n },\n {\n \"Value\": \"PG-13\",\n \"Description\": \"\"\n },\n {\n \"Value\": \"R\",\n \"Description\": \"\"\n },\n {\n \"Value\": \"NC-17\",\n \"Description\": \"\"\n },\n {\n \"Value\": \"NR\",\n \"Description\": \"\"\n },\n {\n \"Value\": \"Unrated\",\n \"Description\": \"\"\n },\n {\n \"Value\": \"Family Viewing\",\n \"Description\": \"\"\n }\n ]\n }\n }\n }\n },\n \"SearchCategories\": [\n {\n \"Value\": \"All\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinimumPrice\"]\n },\n {\n \"Value\": \"Apparel\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Automotive\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Baby\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Beauty\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Blended\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\"]\n },\n {\n \"Value\": \"Books\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Power\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"DVD\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Actor\",\"AudienceRating\",\"Availability\",\"Director\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Electronics\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"GiftCards\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Grocery\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"HealthPersonalCare\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Jewelry\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"KindleStore\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Kitchen\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"LawnAndGarden\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Luggage\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MobileApps\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Music\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Artist\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MusicalInstruments\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"OfficeProducts\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"PetSupplies\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Shoes\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Software\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"SportingGoods\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Tools\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Toys\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"VideoGames\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Watches\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n }\n ]\n },\n \"CN\": {\n \"Endpoint\": \"webservices.amazon.cn/onca/xml\",\n \"ValidOperations\": [\"BrowseNodeLookup\", \"CartAdd\", \"CartClear\", \"CartCreate\", \"CartGet\", \"CartModify\", \"ItemLookup\", \"ItemSearch\", \"SimilarityLookup\"],\n \"SearchCategories\": [\n {\n \"Value\": \"All\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\"]\n },\n {\n \"Value\": \"Apparel\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Appliances\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Automotive\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Baby\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Beauty\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Books\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Power\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Electronics\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"GiftCards\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Grocery\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"HealthPersonalCare\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Home\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Neighborhood\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"HomeImprovement\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Jewelry\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"KindleStore\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Kitchen\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MobileApps\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Music\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Artist\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"ReleaseDate\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MusicalInstruments\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"OfficeProducts\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"PCHardware\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"PetSupplies\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Photo\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Shoes\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Software\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"SportingGoods\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Toys\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Video\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Actor\",\"Availability\",\"Director\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"VideoGames\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"ReleaseDate\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Watches\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n }\n ]\n },\n \"DE\": {\n \"Endpoint\": \"webservices.amazon.de/onca/xml\",\n \"ValidOperations\": [\"BrowseNodeLookup\", \"CartAdd\", \"CartClear\", \"CartCreate\", \"CartGet\", \"CartModify\", \"ItemLookup\", \"ItemSearch\", \"SimilarityLookup\"],\n \"Operations\": {\n \"ItemSearch\": {\n \"Parameters\": {\n \"AudienceRating\": {\n \"Default\": null,\n \"Description\": \"Movie ratings based on MPAA ratings or age, depending upon the locale.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Checkbox\",\n \"ValidValues\": [\n {\n \"Value\": \"6\",\n \"Description\": \"\"\n },\n {\n \"Value\": \"12\",\n \"Description\": \"\"\n },\n {\n \"Value\": \"16\",\n \"Description\": \"\"\n }\n ]\n }\n }\n }\n },\n \"SearchCategories\": [\n {\n \"Value\": \"All\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"FutureLaunchDate\",\"ItemPage\",\"Keywords\",\"MerchantId\"]\n },\n {\n \"Value\": \"Apparel\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Appliances\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Automotive\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Baby\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Beauty\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Blended\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\"]\n },\n {\n \"Value\": \"Books\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Power\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Classical\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Artist\",\"Availability\",\"Composer\",\"Conductor\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Orchestra\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"DVD\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Actor\",\"AudienceRating\",\"Availability\",\"Director\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Electronics\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"ForeignBooks\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Power\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"GiftCards\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Artist\",\"Availability\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\"]\n },\n {\n \"Value\": \"Grocery\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"HealthPersonalCare\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"HomeGarden\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Jewelry\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"KindleStore\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Kitchen\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Lighting\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Luggage\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MP3Downloads\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Magazines\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MobileApps\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Music\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Artist\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MusicalInstruments\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"OfficeProducts\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"PCHardware\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"PetSupplies\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Photo\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Shoes\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Software\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"SportingGoods\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Tools\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Actor\",\"Artist\",\"AudienceRating\",\"Author\",\"Availability\",\"Brand\",\"Composer\",\"Conductor\",\"Director\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Neighborhood\",\"Orchestra\",\"Power\",\"Publisher\",\"ReleaseDate\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Toys\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"UnboxVideo\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Actor\",\"AudienceRating\",\"Availability\",\"Director\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"VideoGames\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Watches\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n }\n ]\n },\n \"ES\": {\n \"Endpoint\": \"webservices.amazon.es/onca/xml\",\n \"ValidOperations\": [\"BrowseNodeLookup\", \"CartAdd\", \"CartClear\", \"CartCreate\", \"CartGet\", \"CartModify\", \"ItemLookup\", \"ItemSearch\", \"SimilarityLookup\"],\n \"SearchCategories\": [\n {\n \"Value\": \"All\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\"]\n },\n {\n \"Value\": \"Apparel\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Automotive\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Baby\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Beauty\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Books\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Power\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"DVD\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Actor\",\"AudienceRating\",\"Availability\",\"Director\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Electronics\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"ForeignBooks\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Power\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"GiftCards\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Artist\",\"Availability\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\"]\n },\n {\n \"Value\": \"HealthPersonalCare\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"Director\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Jewelry\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"KindleStore\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Kitchen\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"LawnAndGarden\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Lighting\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Luggage\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MP3Downloads\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MobileApps\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Music\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Artist\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MusicalInstruments\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"OfficeProducts\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"PCHardware\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Shoes\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Software\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"SportingGoods\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Tools\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Actor\",\"Artist\",\"AudienceRating\",\"Author\",\"Availability\",\"Brand\",\"Composer\",\"Conductor\",\"Director\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Neighborhood\",\"Orchestra\",\"Power\",\"Publisher\",\"ReleaseDate\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Toys\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"VideoGames\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Watches\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n }\n ]\n },\n \"FR\": {\n \"Endpoint\": \"webservices.amazon.fr/onca/xml\",\n \"ValidOperations\": [\"BrowseNodeLookup\", \"CartAdd\", \"CartClear\", \"CartCreate\", \"CartGet\", \"CartModify\", \"ItemLookup\", \"ItemSearch\", \"SimilarityLookup\"],\n \"Operations\": {\n \"ItemSearch\": {\n \"Parameters\": {\n \"AudienceRating\": {\n \"Default\": null,\n \"Description\": \"Movie ratings based on MPAA ratings or age, depending upon the locale.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Checkbox\",\n \"ValidValues\": [\n {\n \"Value\": \"PG\",\n \"Description\": \"\"\n },\n {\n \"Value\": \"12\",\n \"Description\": \"\"\n },\n {\n \"Value\": \"16\",\n \"Description\": \"\"\n },\n {\n \"Value\": \"18\",\n \"Description\": \"\"\n }\n ]\n }\n }\n }\n },\n \"SearchCategories\": [\n {\n \"Value\": \"All\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\"]\n },\n {\n \"Value\": \"Apparel\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Appliances\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Baby\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Beauty\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Blended\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\"]\n },\n {\n \"Value\": \"Books\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Power\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Classical\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Artist\",\"Availability\",\"Composer\",\"Conductor\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Orchestra\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"DVD\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Actor\",\"AudienceRating\",\"Availability\",\"Director\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Electronics\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"ForeignBooks\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Power\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"GiftCards\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\"]\n },\n {\n \"Value\": \"HealthPersonalCare\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"HomeImprovement\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Jewelry\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"KindleStore\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Kitchen\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"LawnAndGarden\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Lighting\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Luggage\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MP3Downloads\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MobileApps\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Music\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Artist\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MusicalInstruments\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"OfficeProducts\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"PCHardware\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"PetSupplies\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Shoes\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Software\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"SportingGoods\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Toys\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"VideoGames\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Watches\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n }\n ]\n },\n \"IN\": {\n \"Endpoint\": \"webservices.amazon.in/onca/xml\",\n \"ValidOperations\": [\"BrowseNodeLookup\", \"CartAdd\", \"CartClear\", \"CartCreate\", \"CartGet\", \"CartModify\", \"ItemLookup\", \"ItemSearch\", \"SimilarityLookup\"],\n \"SearchCategories\": [\n {\n \"Value\": \"All\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\"]\n },\n {\n \"Value\": \"Apparel\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\"]\n },\n {\n \"Value\": \"Automotive\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Baby\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Beauty\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Books\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Power\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"DVD\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Actor\",\"AudienceRating\",\"Availability\",\"Director\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Electronics\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"GiftCards\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\"]\n },\n {\n \"Value\": \"Grocery\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"HealthPersonalCare\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"HomeGarden\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Jewelry\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"KindleStore\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Luggage\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Music\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MusicalInstruments\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"OfficeProducts\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"PCHardware\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"PetSupplies\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Shoes\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Software\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"SportingGoods\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\"]\n },\n {\n \"Value\": \"Toys\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"VideoGames\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Watches\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n }\n ]\n },\n \"IT\": {\n \"Endpoint\": \"webservices.amazon.it/onca/xml\",\n \"ValidOperations\": [\"BrowseNodeLookup\", \"CartAdd\", \"CartClear\", \"CartCreate\", \"CartGet\", \"CartModify\", \"ItemLookup\", \"ItemSearch\", \"SimilarityLookup\"],\n \"SearchCategories\": [\n {\n \"Value\": \"All\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\"]\n },\n {\n \"Value\": \"Apparel\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Automotive\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Baby\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Beauty\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Books\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Power\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"DVD\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Actor\",\"AudienceRating\",\"Availability\",\"Director\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Electronics\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"ForeignBooks\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Power\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Garden\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Neighborhood\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"GiftCards\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Artist\",\"Availability\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\"]\n },\n {\n \"Value\": \"Grocery\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"HealthPersonalCare\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Jewelry\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"KindleStore\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Kitchen\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Lighting\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Luggage\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MP3Downloads\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MobileApps\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Music\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Artist\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MusicalInstruments\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"OfficeProducts\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"PCHardware\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Shoes\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Software\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"SportingGoods\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Tools\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Actor\",\"Artist\",\"AudienceRating\",\"Author\",\"Availability\",\"Brand\",\"Composer\",\"Conductor\",\"Director\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Neighborhood\",\"Orchestra\",\"Power\",\"Publisher\",\"ReleaseDate\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Toys\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"VideoGames\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Watches\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n }\n ]\n },\n \"JP\": {\n \"Endpoint\": \"webservices.amazon.co.jp/onca/xml\",\n \"ValidOperations\": [\"BrowseNodeLookup\", \"CartAdd\", \"CartClear\", \"CartCreate\", \"CartGet\", \"CartModify\", \"ItemLookup\", \"ItemSearch\", \"SimilarityLookup\"],\n \"SearchCategories\": [\n {\n \"Value\": \"All\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\"]\n },\n {\n \"Value\": \"Apparel\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Appliances\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Automotive\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Baby\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Beauty\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Blended\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\"]\n },\n {\n \"Value\": \"Books\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Power\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Classical\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Artist\",\"Availability\",\"Composer\",\"Conductor\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Orchestra\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"CreditCards\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"DVD\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Actor\",\"Availability\",\"Director\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"ReleaseDate\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Electronics\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"ForeignBooks\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Power\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"GiftCards\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\"]\n },\n {\n \"Value\": \"Grocery\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"HealthPersonalCare\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Hobbies\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"HomeImprovement\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Industrial\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Jewelry\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"KindleStore\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Kitchen\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MP3Downloads\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MobileApps\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Music\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Artist\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"ReleaseDate\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MusicalInstruments\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"OfficeProducts\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"PCHardware\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"PetSupplies\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Shoes\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Software\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"SportingGoods\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Toys\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Video\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Actor\",\"Availability\",\"Director\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"VideoDownload\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Actor\",\"Availability\",\"Director\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"VideoGames\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"ReleaseDate\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Watches\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n }\n ]\n },\n \"MX\": {\n \"Endpoint\": \"webservices.amazon.com.mx/onca/xml\",\n \"ValidOperations\": [\"BrowseNodeLookup\", \"CartAdd\", \"CartClear\", \"CartCreate\", \"CartGet\", \"CartModify\", \"ItemLookup\", \"ItemSearch\", \"SimilarityLookup\"],\n \"SearchCategories\": [\n {\n \"Value\": \"All\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinimumPrice\"]\n },\n {\n \"Value\": \"Baby\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Books\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"DVD\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Electronics\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"HealthPersonalCare\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"HomeImprovement\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"KindleStore\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Kitchen\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Music\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Software\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"SportingGoods\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"VideoGames\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Watches\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n }\n ]\n },\n \"UK\": {\n \"Endpoint\": \"webservices.amazon.co.uk/onca/xml\",\n \"ValidOperations\": [\"BrowseNodeLookup\", \"CartAdd\", \"CartClear\", \"CartCreate\", \"CartGet\", \"CartModify\", \"ItemLookup\", \"ItemSearch\", \"SimilarityLookup\"],\n \"SearchCategories\": [\n {\n \"Value\": \"All\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\"]\n },\n {\n \"Value\": \"Apparel\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Appliances\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Automotive\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Baby\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Beauty\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Blended\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\"]\n },\n {\n \"Value\": \"Books\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Power\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Classical\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Artist\",\"Availability\",\"Composer\",\"Conductor\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Orchestra\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"DVD\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Actor\",\"AudienceRating\",\"Availability\",\"Director\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Electronics\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"GiftCards\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Grocery\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"HealthPersonalCare\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"HomeGarden\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Jewelry\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"KindleStore\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Kitchen\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Lighting\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Luggage\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MP3Downloads\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MobileApps\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Music\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Artist\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MusicalInstruments\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"OfficeProducts\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"PCHardware\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"PetSupplies\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Shoes\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Software\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"SportingGoods\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Tools\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Actor\",\"Artist\",\"AudienceRating\",\"Author\",\"Availability\",\"Brand\",\"Composer\",\"Conductor\",\"Director\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Neighborhood\",\"Orchestra\",\"Power\",\"Publisher\",\"ReleaseDate\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Toys\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"UnboxVideo\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Actor\",\"AudienceRating\",\"Availability\",\"Director\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"VHS\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Actor\",\"Availability\",\"Director\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"VideoGames\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Watches\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MerchantId\",\"MinPercentageOff\",\"Sort\",\"Title\"]\n }\n ]\n },\n \"US\": {\n \"Endpoint\": \"webservices.amazon.com/onca/xml\",\n \"ValidOperations\": [\"BrowseNodeLookup\", \"CartAdd\", \"CartClear\", \"CartCreate\", \"CartGet\", \"CartModify\", \"ItemLookup\", \"ItemSearch\", \"SimilarityLookup\"],\n \"Operations\": {\n \"ItemSearch\": {\n \"Parameters\": {\n \"AudienceRating\": {\n \"Default\": null,\n \"Description\": \"Movie rating based on MPAA ratings or age.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Checkbox\",\n \"ValidValues\": [\n {\n \"Value\": \"G\",\n \"Description\": \"\"\n },\n {\n \"Value\": \"PG\",\n \"Description\": \"\"\n },\n {\n \"Value\": \"PG-13\",\n \"Description\": \"\"\n },\n {\n \"Value\": \"R\",\n \"Description\": \"\"\n },\n {\n \"Value\": \"NC-17\",\n \"Description\": \"\"\n },\n {\n \"Value\": \"NR\",\n \"Description\": \"\"\n },\n {\n \"Value\": \"Unrated\",\n \"Description\": \"\"\n }\n ]\n }\n }\n }\n },\n \"SearchCategories\": [\n {\n \"Value\": \"All\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinimumPrice\"]\n },\n {\n \"Value\": \"Appliances\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"ArtsAndCrafts\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Automotive\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Baby\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Beauty\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Blended\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\"]\n },\n {\n \"Value\": \"Books\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Power\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Collectibles\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Artist\",\"Author\",\"Availability\",\"Composer\",\"Conductor\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Orchestra\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Electronics\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Fashion\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"FashionBaby\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"FashionBoys\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"FashionGirls\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"FashionMen\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"FashionWomen\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"GiftCards\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinimumPrice\",\"Neighborhood\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Grocery\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"HealthPersonalCare\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"HomeGarden\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Neighborhood\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Industrial\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"KindleStore\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"LawnAndGarden\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Luggage\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"Brand\",\"Condition\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MP3Downloads\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Magazines\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Merchants\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MobileApps\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Movies\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Music\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Artist\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"MusicalInstruments\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"OfficeProducts\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"PCHardware\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"PetSupplies\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Software\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"SportingGoods\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Tools\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Toys\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"UnboxVideo\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Actor\",\"AudienceRating\",\"Availability\",\"Director\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"VideoGames\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"Brand\",\"ItemPage\",\"Keywords\",\"Manufacturer\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Wine\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Publisher\",\"Sort\",\"Title\"]\n },\n {\n \"Value\": \"Wireless\",\n \"AvailableFrom\": \"Timestamp\",\n \"ValidParameters\": [\"Author\",\"Availability\",\"ItemPage\",\"Keywords\",\"MaximumPrice\",\"MerchantId\",\"MinPercentageOff\",\"MinimumPrice\",\"Sort\",\"Title\"]\n }\n ]\n }\n }\n },\n \"Global\": {\n \"Operations\": {\n \"ItemSearch\": {\n \"Value\" : \"ItemSearch\",\n \"Description\": \"The ItemSearch operation returns items that meet your search criteria. ItemSearch returns up to 10 search results per page.\",\n \"Parameters\": {\n \"Keywords\": {\n \"Default\": null,\n \"Description\": \"A word or phrase that describes an item, such as a title, author, and so on.\",\n \"Mandatory\": \"POPULAR\",\n \"Type\": \"String\",\n \"DependentOn\": null,\n \"Display\": \"Textbox\"\n },\n \"ResponseGroup\": {\n \"Default\": [\"Images\",\"ItemAttributes\",\"Offers\"],\n \"Description\": \"The type of product data you want returned. Learn more\",\n \"Mandatory\": \"POPULAR\",\n \"Type\": \"String\",\n \"Display\": \"Checkbox\",\n \"ValidValues\": [\n {\n \"Value\": \"Accessories\",\n \"Description\": \"The Accessories response group returns up to five ASINs and titles of accessories associated with items in the response.\"\n },\n {\n \"Value\": \"AlternateVersions\",\n \"Description\": \"The AlternateVersions response group returns all of the available media formats for a book or music title. Sample formats include Paperback, Audio CD, and MP3 Download. This response group works only with the Books, ForeignBooks, KindleStore, MP3Downloads, and Music product categories.\"\n },\n {\n \"Value\": \"BrowseNodes\",\n \"Description\": \"The BrowseNodes response group returns the browse node names and IDs associated with the items returned in the response.\"\n },\n {\n \"Value\": \"EditorialReview\",\n \"Description\": \"For each item in the response, the EditorialReview response group returns Amazon\'s review of the item, which, on the Detail page, is labeled the Product Description.\"\n },\n {\n \"Value\": \"Images\",\n \"Description\": \"The Images response group returns the URLs to all available images of an item in three sizes: small, medium, and large.\"\n },\n {\n \"Value\": \"ItemAttributes\",\n \"Description\": \"The ItemAttributes response group returns a potentially large number of attributes that describe an item.\"\n },\n {\n \"Value\": \"ItemIds\",\n \"Description\": \"The ItemIds response group returns the ASINs for all items returned in the response.\"\n },\n {\n \"Value\": \"Large\",\n \"Description\": \"Large is a parent response group that returns the results of the following response groups: Accessories, BrowseNodes, Medium, Offers, Reviews, Similarities, Tracks.\"\n },\n {\n \"Value\": \"Medium\",\n \"Description\": \"Medium is a parent response group that returns the results of the following response groups: EditorialReview, Images, ItemAttributes, OfferSummary, Request, SalesRank, Small.\"\n },\n {\n \"Value\": \"OfferFull\",\n \"Description\": \"The OfferFull response group returns comprehensive information about an offer. OfferFull is a parent response group that returns the results of the Offers response group.\"\n },\n {\n \"Value\": \"OfferListings\",\n \"Description\": \"The OfferListings response group returns the OfferListings for items returned in the response. The values returned are similar to those returned by the Offers response group minus the values returned by the OfferSummary response group. OfferListings returns shipping options, including IsEligibleForSuperSavingShipping which specifies whether the item qualifies for super saver shipping.\"\n },\n {\n \"Value\": \"Offers\",\n \"Description\": \"The Offers response group is a parent response group that returns the contents of the OfferSummary response group plus, by default, offer listing information.\"\n },\n {\n \"Value\": \"OfferSummary\",\n \"Description\": \"The OfferSummary response group returns, for each item in the response, the number of offer listings and the lowest price for each condition type.\"\n },\n {\n \"Value\": \"PromotionSummary\",\n \"Description\": \"The PromotionSummary response group returns summary information about a promotion, including the type of promotion, the promotion ID, eligibility requirements, and text that describes the specifics of the promotion.\"\n },\n {\n \"Value\": \"RelatedItems\",\n \"Description\": \"The RelatedItems response group returns items related to an item specified.\"\n },\n {\n \"Value\": \"Reviews\",\n \"Description\": \"The Reviews response group returns the URL to an iframe that contains customer reviews.\"\n },\n {\n \"Value\": \"SalesRank\",\n \"Description\": \"The SalesRank response group returns the sales rank for each item in the response. One is the highest rating, while a large number means the item is not as popular.\"\n },\n {\n \"Value\": \"SearchBins\",\n \"Description\": \"The SearchBins response group groups the items returned into bins.\"\n },\n {\n \"Value\": \"Similarities\",\n \"Description\": \"The Similarities response group returns titles and ASINs of five items that are similar to the one specified in the request.\"\n },\n {\n \"Value\": \"Small\",\n \"Description\": \"The Small response group returns basic information about items in a response. The information includes the item\'s ASIN, title, product group, and author.\"\n },\n {\n \"Value\": \"Tracks\",\n \"Description\": \"The Tracks response group returns the title and number of each track on each CD in the response.\"\n },\n {\n \"Value\": \"Variations\",\n \"Description\": \"The Variations response group is a parent response group that returns the contents of the VariationSummary response group plus other variation details, such as item attributes, offers, and offer listings for each variation in the response.\"\n },\n {\n \"Value\": \"VariationMatrix\",\n \"Description\": \"The VariationMatrix response group returns, for a given parent ASIN, the variation dimension name and value of each child ASIN.\"\n },\n {\n \"Value\": \"VariationOffers\",\n \"Description\": \"The VariationOffers response group retrieves the offers for the children of a parent ASIN. Variations is the parent response group of VariationOffers.\"\n },\n {\n \"Value\": \"VariationSummary\",\n \"Description\": \"The VariationSummary response group provides the lowest price, highest price, lowest sale price, and highest sale price for all child ASINs in a response.\"\n }\n ]\n },\n \"Sort\": {\n \"Default\": null,\n \"Description\": \"How items in the response are ordered.\",\n \"Mandatory\": \"POPULAR\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"BrowseNode\": {\n \"Default\": null,\n \"Description\": \"Browse nodes are numbers that identify product categories. Learn more\",\n \"Mandatory\": \"POPULAR\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"Actor\": {\n \"Default\": null,\n \"Description\": \"Actor name associated with the item.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"Artist\": {\n \"Default\": null,\n \"Description\": \"Artist name associated with the item.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"Author\": {\n \"Default\": null,\n \"Description\": \"Author name associated with the item.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"Availability\": {\n \"Default\": null,\n \"Description\": \"Enables the ItemSearch operation to return only available items.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Dropdown\",\n \"ValidValues\": [\n {\n \"Value\": \"Available\",\n \"Description\": \"Returns only those items that are available.\"\n }\n ]\n },\n \"Brand\": {\n \"Default\": null,\n \"Description\": \"Brand name associated with an item.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"Composer\": {\n \"Default\": null,\n \"Description\": \"Composer name associated with an item.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"Condition\": {\n \"Default\": \"New\",\n \"Description\": \"Returns items by condition type.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Dropdown\",\n \"ValidValues\": [\n {\n \"Value\": \"New\",\n \"Description\": \"New item.\"\n },\n {\n \"Value\": \"Used\",\n \"Description\": \"Used item.\"\n },\n {\n \"Value\": \"Collectible\",\n \"Description\": \"Collectible item.\"\n },\n {\n \"Value\": \"Refurbished\",\n \"Description\": \"Refurbished item.\"\n },\n {\n \"Value\": \"All\",\n \"Description\": \"A separate set of responses is returned for each valid value of Condition.\"\n }\n ]\n },\n \"Conductor\": {\n \"Default\": null,\n \"Description\": \"Conductor name associated with the item.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"Director\": {\n \"Default\": null,\n \"Description\": \"Director name associated with an item.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"IncludeReviewsSummary\": {\n \"Default\": true,\n \"Description\": \"When set to true, returns the reviews summary URL.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"Boolean\",\n \"Display\": \"Dropdown\",\n \"ValidValues\": [\n {\n \"Value\": true,\n \"Description\": \"Returns the reviews summary within the Reviews frame.\"\n },\n {\n \"Value\": false,\n \"Description\": \"Does not return the reviews summary.\"\n }\n ]\n },\n \"ItemPage\": {\n \"Default\": null,\n \"Description\": \"Returns a specific page of items from all of the items in a response.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"Manufacturer\": {\n \"Default\": null,\n \"Description\": \"Manufacturer name associated with an item.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"MaximumPrice\": {\n \"Default\": null,\n \"Description\": \"Specifies the maximum item price in the response. Prices are returned in the lowest currency denomination. For example, 3241 is $32.41.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"MerchantId\": {\n \"Default\": null,\n \"Description\": \"Filters search results and offer listings to only items sold by Amazon.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Dropdown\",\n \"ValidValues\": [\n {\n \"Value\": \"Amazon\",\n \"Description\": \"Limit the response to only items sold by Amazon.\"\n }\n ]\n },\n \"MinimumPrice\": {\n \"Default\": null,\n \"Description\": \"Specifies the minimum item price in the response. Prices are returned in the lowest currency denomination. For example, 3241 is $32.41.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"MinPercentageOff\": {\n \"Default\": null,\n \"Description\": \"Specifies the minimum percentage off the item price.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"Orchestra\": {\n \"Default\": null,\n \"Description\": \"Orchestra name associated with an item.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"Power\": {\n \"Default\": null,\n \"Description\": \"Performs a book search using a complex query string.
This parameter works only when SearchIndex is set to ‘Books’.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"DependentOn\": \"SearchIndex\",\n \"Display\": \"Textbox\"\n },\n \"Publisher\": {\n \"Default\": null,\n \"Description\": \"Publisher name associated with an item.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"RelatedItemPage\": {\n \"Default\": null,\n \"Description\": \"Each ItemLookup request can return a maximum of 10 related items.
RelatedItemPage specifies which set of 10 items to return.
This parameter is valid only when used with the RelatedItems response group.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"RelationshipType\": {\n \"Default\": null,\n \"Description\": \"Returns related items by the specified value.
This parameter is required when used with the RelatedItems response group.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Dropdown\",\n \"ValidValues\": [\n {\n \"Value\": \"AuthorityTitle\",\n \"Description\": \"Links a non-buyable ASIN TitleAuthority parent with its buyable children.\"\n },\n {\n \"Value\": \"DigitalMusicArranger\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"DigitalMusicComposer\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"DigitalMusicConductor\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"DigitalMusicEnsemble\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"DigitalMusicLyricist\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"DigitalMusicPerformer\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"DigitalMusicPrimaryArtist\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"DigitalMusicProducer\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"DigitalMusicRemixer\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"DigitalMusicSongWriter\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"Episode\",\n \"Description\": \"Relates an Unbox Season (parent) to Episodes (children) from that season.\"\n },\n {\n \"Value\": \"Season\",\n \"Description\": \"Relates an Unbox Series (parent) to its Seasons (children).\"\n },\n {\n \"Value\": \"Tracks\",\n \"Description\": \"Relates an MP3 Album (parent) to its Tracks (children).\"\n }\n ]\n },\n \"SearchIndex\": {\n \"Default\": null,\n \"Description\": \"The product category to search.\",\n \"Mandatory\": \"REQUIRED\",\n \"Type\": \"String\",\n \"DependentOn\": \"Marketplace\",\n \"Display\": \"Locale\"\n },\n \"Title\": {\n \"Default\": null,\n \"Description\": \"Title associated with the item.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"TruncateReviewsAt\": {\n \"Default\": 1000,\n \"Description\": \"Type a value to specify the length of the item review.
By default, reviews are truncated to 1000 characters. To return complete reviews, type 0.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"Integer\",\n \"Display\": \"Textbox\"\n },\n \"VariationPage\": {\n \"Default\": null,\n \"Description\": \"Returns a specific page of variations from the ItemSearch operation.
By default, ItemSearch returns all variations.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n }\n },\n \"Type\": \"SEARCH\",\n \"URL\": \"http://docs.aws.amazon.com/AWSECommerceService/latest/DG/ItemSearch.html\"\n },\n \"BrowseNodeLookup\": {\n \"Value\" : \"BrowseNodeLookup\",\n \"Description\": \"The BrowseNodeLookup operation returns the specified browse node’s name, children, and ancestors. A browse node is also known as a product category.\",\n \"Parameters\": {\n \"BrowseNodeId\": {\n \"Default\": null,\n \"Description\": \"Browse nodes are numbers that identify product categories. Learn more\",\n \"Mandatory\": \"REQUIRED\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"ResponseGroup\": {\n \"Default\": \"BrowseNodeInfo\",\n \"Description\": \"The type of product data you want returned. Learn more\",\n \"Mandatory\": \"POPULAR\",\n \"Type\": \"String\",\n \"Display\": \"Checkbox\",\n \"ValidValues\": [\n {\n \"Value\": \"BrowseNodeInfo\",\n \"Description\": \"For a given browse node ID, the BrowseNodeInfo response group returns the browse node name and ID of the child and parent browse nodes.\"\n },\n {\n \"Value\": \"MostGifted\",\n \"Description\": \"The MostGifted response group returns the ASINs and titles of the ten items given as gifts most within a specified browse node.\"\n },\n {\n \"Value\": \"NewReleases\",\n \"Description\": \"The NewReleases response group returns the ASIN and title of newly released items in a specified browse node.\"\n },\n {\n \"Value\": \"MostWishedFor\",\n \"Description\": \"The MostWishedFor response group returns the ASINs and titles of the ten items given as the items listed on the greatest number of wishlists within a specified browse node.\"\n },\n {\n \"Value\": \"TopSellers\",\n \"Description\": \"The TopSellers response group returns the ASINs and titles of the ten best sellers within a specified browse node.\"\n }\n ]\n }\n },\n \"Type\": \"LOOKUP\",\n \"URL\": \"http://docs.aws.amazon.com/AWSECommerceService/latest/DG/BrowseNodeLookup.html\"\n },\n \"CartAdd\": {\n \"Value\" : \"CartAdd\",\n \"Description\": \"The CartAdd operation adds items to an existing remote shopping cart.\",\n \"Parameters\": {\n \"CartId\": {\n \"Default\": null,\n \"Description\": \"Alphanumeric token returned by CartCreate that identifies a cart.\",\n \"Mandatory\": \"REQUIRED\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"HMAC\": {\n \"Default\": null,\n \"Description\": \"The Hash Message Authentication Code is an encrypted alphanumeric token used to authenticate requests.\",\n \"Mandatory\": \"REQUIRED\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"Item\": {\n \"Default\": null,\n \"Description\": \"Container.\",\n \"Mandatory\": \"REQUIRED\",\n \"Type\": \"Container\",\n \"Display\": \"Container\",\n \"ValidValues\": {\n \"ASIN\": {\n \"Default\": null,\n \"Description\": \"The Amazon Standard Identification Number of an item.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"OfferListingId\": {\n \"Default\": null,\n \"Description\": \"A token that uniquely identifies an item that is sold by a merchant, including Amazon. The ID is returned by the Offers and OfferFull response groups.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"Quantity\": {\n \"Default\": null,\n \"Description\": \"The number of items to add to cart.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n }\n }\n },\n \"ResponseGroup\": {\n \"Default\": \"Cart\",\n \"Description\": \"The type of product data you want returned. Learn more\",\n \"Mandatory\": \"POPULAR\",\n \"Type\": \"String\",\n \"Display\": \"Checkbox\",\n \"ValidValues\": [\n {\n \"Value\": \"Cart\",\n \"Description\": \"The Cart response group provides information about a specified remote shopping cart and the items in it.\"\n },\n {\n \"Value\": \"CartSimilarities\",\n \"Description\": \"The CartSimilarities response group returns the ASINs and titles of items that are similar to the one the customer added to the shopping cart.\"\n },\n {\n \"Value\": \"CartTopSellers\",\n \"Description\": \"The CartTopSellers response group returns the ASINs and titles of the top five, best sellers in the root category of the item specified in the cart operation.\"\n },\n {\n \"Value\": \"CartNewReleases\",\n \"Description\": \"The CartNewReleases response group returns the ASINs and titles of the top five new releases in the root category of the item specified in the cart operation.\"\n }\n ]\n }\n },\n \"Type\": \"CART\",\n \"URL\": \"http://docs.aws.amazon.com/AWSECommerceService/latest/DG/CartAdd.html\"\n },\n \"CartClear\": {\n \"Value\" : \"CartClear\",\n \"Description\": \"The CartClear operation removes all items in a remote shopping cart, including SavedForLater items.\",\n \"Parameters\": {\n \"CartId\": {\n \"Default\": null,\n \"Description\": \"Alphanumeric token returned by CartCreate that identifies a cart.\",\n \"Mandatory\": \"REQUIRED\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"HMAC\": {\n \"Default\": null,\n \"Description\": \"The Hash Message Authentication Code is an encrypted alphanumeric token used to authenticate requests.\",\n \"Mandatory\": \"REQUIRED\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"ResponseGroup\": {\n \"Default\": \"Cart\",\n \"Description\": \"The type of product data you want returned. Learn more\",\n \"Mandatory\": \"POPULAR\",\n \"Type\": \"String\",\n \"Display\": \"Checkbox\",\n \"ValidValues\": [\n {\n \"Value\": \"Cart\",\n \"Description\": \"The Cart response group provides information about a specified remote shopping cart and the items in it.\"\n }\n ]\n }\n },\n \"Type\": \"CART\",\n \"URL\": \"http://docs.aws.amazon.com/AWSECommerceService/latest/DG/CartClear.html\"\n },\n \"CartCreate\": {\n \"Value\" : \"CartCreate\",\n \"Description\": \"The CartCreate operation creates a remote shopping cart.\",\n \"Parameters\": {\n \"Item\": {\n \"Default\": null,\n \"Description\": \"Container.\",\n \"Mandatory\": \"REQUIRED\",\n \"Type\": \"Container\",\n \"Display\": \"Container\",\n \"ValidValues\": {\n \"ASIN\": {\n \"Default\": null,\n \"Description\": \"The Amazon Standard Identification Number of an item.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"OfferListingId\": {\n \"Default\": null,\n \"Description\": \"A token that uniquely identifies an item that is sold by a merchant, including Amazon.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"Quantity\": {\n \"Default\": null,\n \"Description\": \"The number of items to add to cart.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n }\n }\n },\n \"ResponseGroup\": {\n \"Default\": \"Cart\",\n \"Description\": \"The type of product data you want returned. Learn more\",\n \"Mandatory\": \"POPULAR\",\n \"Type\": \"String\",\n \"Display\": \"Checkbox\",\n \"ValidValues\": [\n {\n \"Value\": \"Cart\",\n \"Description\": \"The Cart response group provides information about a specified remote shopping cart and the items in it.\"\n },\n {\n \"Value\": \"CartSimilarities\",\n \"Description\": \"The CartSimilarities response group returns the ASINs and titles of items that are similar to the one the customer added to the shopping cart.\"\n },\n {\n \"Value\": \"CartTopSellers\",\n \"Description\": \"The CartTopSellers response group returns the ASINs and titles of the top five, best sellers in the root category of the item specified in the cart operation.\"\n },\n {\n \"Value\": \"CartNewReleases\",\n \"Description\": \"The CartNewReleases response group returns the ASINs and titles of the top five new releases in the root category of the item specified in the cart operation.\"\n }\n ]\n }\n },\n \"Type\": \"CART\",\n \"URL\": \"http://docs.aws.amazon.com/AWSECommerceService/latest/DG/CartCreate.html\"\n },\n \"CartGet\": {\n \"Value\" : \"CartGet\",\n \"Description\": \"The CartGet operation returns the IDs, quantities, and prices of all items in a remote shopping cart, including SavedForLater items.\",\n \"Parameters\": {\n \"CartId\": {\n \"Default\": null,\n \"Description\": \"Alphanumeric token returned by CartCreate that identifies a cart.\",\n \"Mandatory\": \"REQUIRED\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"CartItemId\": {\n \"Default\": null,\n \"Description\": \"Alphanumeric token that uniquely identifies an item in a cart.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"HMAC\": {\n \"Default\": null,\n \"Description\": \"The Hash Message Authentication Code is an encrypted alphanumeric token used to authenticate requests.\",\n \"Mandatory\": \"REQUIRED\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"ResponseGroup\": {\n \"Default\": \"Cart\",\n \"Description\": \"The type of product data you want returned. Learn more\",\n \"Mandatory\": \"POPULAR\",\n \"Type\": \"String\",\n \"Display\": \"Checkbox\",\n \"ValidValues\": [\n {\n \"Value\": \"Cart\",\n \"Description\": \"The Cart response group provides information about a specified remote shopping cart and the items in it.\"\n },\n {\n \"Value\": \"CartSimilarities\",\n \"Description\": \"The CartSimilarities response group returns the ASINs and titles of items that are similar to the one the customer added to the shopping cart.\"\n },\n {\n \"Value\": \"CartTopSellers\",\n \"Description\": \"The CartTopSellers response group returns the ASINs and titles of the top five, best sellers in the root category of the item specified in the cart operation.\"\n },\n {\n \"Value\": \"CartNewReleases\",\n \"Description\": \"The CartNewReleases response group returns the ASINs and titles of the top five new releases in the root category of the item specified in the cart operation.\"\n }\n ]\n }\n },\n \"Type\": \"CART\",\n \"URL\": \"http://docs.aws.amazon.com/AWSECommerceService/latest/DG/CartGet.html\"\n },\n \"CartModify\": {\n \"Value\" : \"CartModify\",\n \"Description\": \"The CartModify operation updates the item quantity in a remote shopping cart. CartModify can also move items between the active cart and the SavedforLater.\",\n \"Parameters\": {\n \"CartId\": {\n \"Default\": null,\n \"Description\": \"Alphanumeric token returned by CartCreate that identifies a cart.\",\n \"Mandatory\": \"REQUIRED\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"HMAC\": {\n \"Default\": null,\n \"Description\": \"The Hash Message Authentication Code is an encrypted alphanumeric token used to authenticate requests.\",\n \"Mandatory\": \"REQUIRED\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"Item\": {\n \"Default\": null,\n \"Description\": \"Container.\",\n \"Mandatory\": \"REQUIRED\",\n \"Type\": \"Container\",\n \"Display\": \"Container\",\n \"ValidValues\": {\n \"Action\": {\n \"Default\": null,\n \"Description\": \"Move items between the active cart and the saved for later. Valid values include MoveToCart or SaveForLater\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"CartItemId\": {\n \"Default\": null,\n \"Description\": \"Specifies an item to be modified in the cart where N is a positive integer between 1 and 10, inclusive.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"Quantity\": {\n \"Default\": null,\n \"Description\": \"Specifies number of items to be added to the cart where N is a positive integer.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n }\n }\n },\n \"ResponseGroup\": {\n \"Default\": \"Cart\",\n \"Description\": \"The type of product data you want returned. Learn more\",\n \"Mandatory\": \"POPULAR\",\n \"Type\": \"String\",\n \"Display\": \"Checkbox\",\n \"ValidValues\": [\n {\n \"Value\": \"Cart\",\n \"Description\": \"The Cart response group provides information about a specified remote shopping cart and the items in it.\"\n },\n {\n \"Value\": \"CartSimilarities\",\n \"Description\": \"The CartSimilarities response group returns the ASINs and titles of items that are similar to the one the customer added to the shopping cart.\"\n },\n {\n \"Value\": \"CartTopSellers\",\n \"Description\": \"The CartTopSellers response group returns the ASINs and titles of the top five, best sellers in the root category of the item specified in the cart operation.\"\n },\n {\n \"Value\": \"CartNewReleases\",\n \"Description\": \"The CartNewReleases response group returns the ASINs and titles of the top five new releases in the root category of the item specified in the cart operation.\"\n }\n ]\n }\n },\n \"Type\": \"CART\",\n \"URL\": \"http://docs.aws.amazon.com/AWSECommerceService/latest/DG/CartModify.html\"\n },\n \"ItemLookup\": {\n \"Value\" : \"ItemLookup\",\n \"Description\": \"The ItemLookup operation returns item attributes. Use the ResponseGroup parameter to specify which attributes you want returned.\",\n \"Parameters\": {\n \"ItemId\": {\n \"Default\": null,\n \"Description\": \"A number that uniquely identifies an item. The number is specified by the parameter IdType.\",\n \"Mandatory\": \"REQUIRED\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"IdType\": {\n \"Default\": \"ASIN\",\n \"Description\": \"Item identifier type.\",\n \"Mandatory\": \"POPULAR\",\n \"Type\": \"String\",\n \"Display\": \"Dropdown\",\n \"ValidValues\": [\n {\n \"Value\": \"ASIN\",\n \"Description\": \"Amazon Standard Identification Number\"\n },\n {\n \"Value\": \"SKU\",\n \"Description\": \"Stock Keeping Unit\"\n },\n {\n \"Value\": \"UPC\",\n \"Description\": \"Universal Product Code\"\n },\n {\n \"Value\": \"EAN\",\n \"Description\": \"International Article Number\"\n },\n {\n \"Value\": \"ISBN\",\n \"Description\": \"International Standard Book Number\"\n }\n ]\n },\n \"ResponseGroup\": {\n \"Default\": [\"Images\",\"ItemAttributes\",\"Offers\"],\n \"Description\": \"The type of product data you want returned. Learn more\",\n \"Mandatory\": \"POPULAR\",\n \"Type\": \"String\",\n \"Display\": \"Checkbox\",\n \"ValidValues\": [\n {\n \"Value\": \"Accessories\",\n \"Description\": \"The Accessories response group returns up to five ASINs and titles of accessories associated with items in the response.\"\n },\n {\n \"Value\": \"AlternateVersions\",\n \"Description\": \"The AlternateVersions response group returns all of the available media formats for a book or music title. Sample formats include Paperback, Audio CD, and MP3 Download. This response group works only with the Books, ForeignBooks, KindleStore, MP3Downloads, and Music product categories.\"\n },\n {\n \"Value\": \"BrowseNodes\",\n \"Description\": \"The BrowseNodes response group returns the browse node names and IDs associated with the items returned in the response.\"\n },\n {\n \"Value\": \"EditorialReview\",\n \"Description\": \"For each item in the response, the EditorialReview response group returns Amazon\'s review of the item, which, on the Detail page, is labeled the Product Description.\"\n },\n {\n \"Value\": \"Images\",\n \"Description\": \"The Images response group returns the URLs to all available images of an item in three sizes: small, medium, and large.\"\n },\n {\n \"Value\": \"ItemAttributes\",\n \"Description\": \"The ItemAttributes response group returns a potentially large number of attributes that describe an item.\"\n },\n {\n \"Value\": \"ItemIds\",\n \"Description\": \"The ItemIds response group returns the ASINs for all items returned in the response.\"\n },\n {\n \"Value\": \"Large\",\n \"Description\": \"Large is a parent response group that returns the results of the following response groups: Accessories, BrowseNodes, Medium, Offers, Reviews, Similarities, Tracks.\"\n },\n {\n \"Value\": \"Medium\",\n \"Description\": \"Medium is a parent response group that returns the results of the following response groups: EditorialReview, Images, ItemAttributes, OfferSummary, Request, SalesRank, Small.\"\n },\n {\n \"Value\": \"OfferFull\",\n \"Description\": \"The OfferFull response group returns comprehensive information about an offer. OfferFull is a parent response group that returns the results of the Offers response group.\"\n },\n {\n \"Value\": \"OfferListings\",\n \"Description\": \"The OfferListings response group returns the OfferListings for items returned in the response. The values returned are similar to those returned by the Offers response group minus the values returned by the OfferSummary response group. OfferListings returns shipping options, including IsEligibleForSuperSavingShipping which specifies whether the item qualifies for super saver shipping.\"\n },\n {\n \"Value\": \"Offers\",\n \"Description\": \"The Offers response group is a parent response group that returns the contents of the OfferSummary response group plus, by default, offer listing information.\"\n },\n {\n \"Value\": \"OfferSummary\",\n \"Description\": \"The OfferSummary response group returns, for each item in the response, the number of offer listings and the lowest price for each condition type.\"\n },\n {\n \"Value\": \"PromotionSummary\",\n \"Description\": \"The PromotionSummary response group returns summary information about a promotion, including the type of promotion, the promotion ID, eligibility requirements, and text that describes the specifics of the promotion.\"\n },\n {\n \"Value\": \"RelatedItems\",\n \"Description\": \"The RelatedItems response group returns items related to an item specified.\"\n },\n {\n \"Value\": \"Reviews\",\n \"Description\": \"The Reviews response group returns the URL to an iframe that contains customer reviews.\"\n },\n {\n \"Value\": \"SalesRank\",\n \"Description\": \"The SalesRank response group returns the sales rank for each item in the response.\"\n },\n {\n \"Value\": \"Similarities\",\n \"Description\": \"The Similarities response group returns titles and ASINs of five items that are similar to the one specified in the request.\"\n },\n {\n \"Value\": \"Small\",\n \"Description\": \"The Small response group returns basic information about items in a response. The information includes the item\'s ASIN, title, product group, and author.\"\n },\n {\n \"Value\": \"Tracks\",\n \"Description\": \"The Tracks response group returns the title and number of each track on each CD in the response.\"\n },\n {\n \"Value\": \"Variations\",\n \"Description\": \"The Variations response group is a parent response group that returns the contents of the VariationSummary response group plus other variation details, such as item attributes, offers, and offer listings for each variation in the response.\"\n },\n {\n \"Value\": \"VariationImages\",\n \"Description\": \"The VariationImages response group displays different image variations of the same item in four sizes: swatch, small, medium, and large.\"\n },\n {\n \"Value\": \"VariationMatrix\",\n \"Description\": \"The VariationMatrix response group returns, for a given parent ASIN, the variation dimension name and value of each child ASIN.\"\n },\n {\n \"Value\": \"VariationOffers\",\n \"Description\": \"The VariationOffers response group retrieves the offers for the children of a parent ASIN. Variations is the parent response group of VariationOffers.\"\n },\n {\n \"Value\": \"VariationSummary\",\n \"Description\": \"The VariationSummary response group provides the lowest price, highest price, lowest sale price, and highest sale price for all child ASINs in a response.\"\n }\n ]\n },\n \"Condition\": {\n \"Default\": \"New\",\n \"Description\": \"Specifies an item\'s condition.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Dropdown\",\n \"ValidValues\": [\n {\n \"Value\": \"New\",\n \"Description\": \"New item.\"\n },\n {\n \"Value\": \"Used\",\n \"Description\": \"Used item.\"\n },\n {\n \"Value\": \"Collectible\",\n \"Description\": \"Collectible item.\"\n },\n {\n \"Value\": \"Refurbished\",\n \"Description\": \"Refurbished item.\"\n },\n {\n \"Value\": \"All\",\n \"Description\": \"A separate set of responses is returned for each valid value of Condition.\"\n }\n ]\n },\n \"IncludeReviewsSummary\": {\n \"Default\": true,\n \"Description\": \"When set to true, returns the reviews summary URL.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"Boolean\",\n \"Display\": \"Dropdown\",\n \"ValidValues\": [\n {\n \"Value\": true,\n \"Description\": \"Returns the reviews summary within the Reviews frame.\"\n },\n {\n \"Value\": false,\n \"Description\": \"Does not return the reviews summary.\"\n }\n ]\n },\n \"MerchantId\": {\n \"Default\": null,\n \"Description\": \"Filters search results and offer listings to only items sold by Amazon\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Dropdown\",\n \"ValidValues\": [\n {\n \"Value\": \"Amazon\",\n \"Description\": \"Only returns items sold by Amazon.\"\n }\n ]\n },\n \"RelatedItemPage\": {\n \"Default\": null,\n \"Description\": \"Each ItemLookup request can return a maximum of 10 related items.
RelatedItemPage specifies which set of 10 items to return.
This parameter is only valid when used with the RelatedItems response group. \",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"RelationshipType\": {\n \"Default\": null,\n \"Description\": \"Returns related items by the specified value.
This parameter is required when used with the RelatedItems response group.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Dropdown\",\n \"ValidValues\": [\n {\n \"Value\": \"AuthorityTitle\",\n \"Description\": \"Links a non-buyable ASIN TitleAuthority parent with its buyable children.\"\n },\n {\n \"Value\": \"DigitalMusicArranger\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"DigitalMusicComposer\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"DigitalMusicConductor\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"DigitalMusicEnsemble\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"DigitalMusicLyricist\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"DigitalMusicPerformer\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"DigitalMusicPrimaryArtist\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"DigitalMusicProducer\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"DigitalMusicRemixer\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"DigitalMusicSongWriter\",\n \"Description\": \"Non-buyable child of both MP3 albums and tracks.\"\n },\n {\n \"Value\": \"Episode\",\n \"Description\": \"Relates an Unbox Season (parent) to Episodes (children) from that season.\"\n },\n {\n \"Value\": \"Season\",\n \"Description\": \"Relates an Unbox Series (parent) to its Seasons (children).\"\n },\n {\n \"Value\": \"Tracks\",\n \"Description\": \"Relates an MP3 Album (parent) to its Tracks (children).\"\n }\n ]\n },\n \"SearchIndex\": {\n \"Default\": null,\n \"Description\": \"The product category to search.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Locale\"\n },\n \"TruncateReviewsAt\": {\n \"Default\": 1000,\n \"Description\": \"Enter a value to specify the length of the item review.
By default, reviews are truncated to 1000 characters. To return complete reviews, enter 0. \",\n \"Mandatory\": \"NONE\",\n \"Type\": \"Integer\",\n \"Display\": \"Textbox\"\n },\n \"VariationPage\": {\n \"Default\": \"All\",\n \"Description\": \"Returns a specific page of variations from the ItemSearch operation.
By default, ItemSearch returns all variations.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n }\n },\n \"Type\": \"LOOKUP\",\n \"URL\": \"http://docs.aws.amazon.com/AWSECommerceService/latest/DG/ItemLookup.html\"\n },\n \"SimilarityLookup\": {\n \"Value\" : \"SimilarityLookup\",\n \"Description\": \"The SimilarityLookup operation returns products that are similar to one or more items specified in the request.\",\n \"Parameters\": {\n \"Condition\": {\n \"Default\": \"New\",\n \"Description\": \"Filters results by condition type.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Dropdown\",\n \"ValidValues\": [\n {\n \"Value\": \"New\",\n \"Description\": \"New item.\"\n },\n {\n \"Value\": \"Used\",\n \"Description\": \"Used item.\"\n },\n {\n \"Value\": \"Collectible\",\n \"Description\": \"Collectible item.\"\n },\n {\n \"Value\": \"Refurbished\",\n \"Description\": \"Refurbished item.\"\n },\n {\n \"Value\": \"All\",\n \"Description\": \"A separate set of responses is returned for each valid value of Condition.\"\n }\n ]\n },\n \"ItemId\": {\n \"Default\": null,\n \"Description\": \"Specifies the ASIN you want to look up.\",\n \"Mandatory\": \"REQUIRED\",\n \"Type\": \"String\",\n \"Display\": \"Textbox\"\n },\n \"MerchantId\": {\n \"Default\": null,\n \"Description\": \"Filters search results and offer listings to only items sold by Amazon.\",\n \"Mandatory\": \"POPULAR\",\n \"Type\": \"String\",\n \"Display\": \"Dropdown\",\n \"ValidValues\": [\n {\n \"Value\": \"Amazon\",\n \"Description\": \"Limit the response to only items sold by Amazon.\"\n }\n ]\n },\n \"SimilarityType\": {\n \"Default\": \"Intersection\",\n \"Description\": \"\'Intersection\' returns the intersection of items that are similar to all of the ASINs specified. \'Random\' returns the union of items that are similar to all of the ASINs specified.\",\n \"Mandatory\": \"NONE\",\n \"Type\": \"String\",\n \"Display\": \"Dropdown\",\n \"ValidValues\": [\n {\n \"Value\": \"Intersection\",\n \"Description\": \"Returns the intersection of items that are similar to all of the ASINs specified.\"\n },\n {\n \"Value\": \"Random\",\n \"Description\": \"Returns the union of items that are similar to all of the ASINs specified.\"\n }\n ]\n },\n \"ResponseGroup\": {\n \"Default\": \"Small\",\n \"Description\": \"The type of product data you want returned. Learn more\",\n \"Mandatory\": \"POPULAR\",\n \"Type\": \"String\",\n \"Display\": \"Checkbox\",\n \"ValidValues\": [\n {\n \"Value\": \"Accessories\",\n \"Description\": \"The Accessories response group returns up to five ASINs and titles of accessories associated with items in the response.\"\n },\n {\n \"Value\": \"BrowseNodes\",\n \"Description\": \"The BrowseNodes response group returns the browse node names and IDs associated with the items returned in the response.\"\n },\n {\n \"Value\": \"EditorialReview\",\n \"Description\": \"For each item in the response, the EditorialReview response group returns Amazon\'s review of the item, which, on the Detail page, is labeled the Product Description.\"\n },\n {\n \"Value\": \"Images\",\n \"Description\": \"The Images response group returns the URLs to all available images of an item in three sizes: small, medium, and large.\"\n },\n {\n \"Value\": \"ItemAttributes\",\n \"Description\": \"The ItemAttributes response group returns a potentially large number of attributes that describe an item.\"\n },\n {\n \"Value\": \"ItemIds\",\n \"Description\": \"The ItemIds response group returns the ASINs for all items returned in the response.\"\n },\n {\n \"Value\": \"Large\",\n \"Description\": \"Large is a parent response group that returns the results of the following response groups: Accessories, BrowseNodes, Medium, Offers, Reviews, Similarities, Tracks.\"\n },\n {\n \"Value\": \"Medium\",\n \"Description\": \"Medium is a parent response group that returns the results of the following response groups: EditorialReview, Images, ItemAttributes, OfferSummary, Request, SalesRank, Small.\"\n },\n {\n \"Value\": \"Offers\",\n \"Description\": \"The Offers response group is a parent response group that returns the contents of the OfferSummary response group plus, by default, offer listing information.\"\n },\n {\n \"Value\": \"OfferSummary\",\n \"Description\": \"The OfferSummary response group returns, for each item in the response, the number of offer listings and the lowest price for each condition type.\"\n },\n {\n \"Value\": \"PromotionSummary\",\n \"Description\": \"The PromotionSummary response group returns summary information about a promotion, including the type of promotion, the promotion ID, eligibility requirements, and text that describes the specifics of the promotion.\"\n },\n {\n \"Value\": \"Reviews\",\n \"Description\": \"The Reviews response group returns the URL to an iframe that contains customer reviews.\"\n },\n {\n \"Value\": \"SalesRank\",\n \"Description\": \"The SalesRank response group returns the sales rank for each item in the response.\"\n },\n {\n \"Value\": \"Similarities\",\n \"Description\": \"The Similarities response group returns titles and ASINs of five items that are similar to the one specified in the request.\"\n },\n {\n \"Value\": \"Small\",\n \"Description\": \"The Small response group returns basic information about items in a response. The information includes the item\'s ASIN, title, product group, and author.\"\n },\n {\n \"Value\": \"Tracks\",\n \"Description\": \"The Tracks response group returns the title and number of each track on each CD in the response.\"\n },\n {\n \"Value\": \"Variations\",\n \"Description\": \"The Variations response group is a parent response group that returns the contents of the VariationSummary response group plus other variation details, such as item attributes, offers, and offer listings for each variation in the response.\"\n },\n {\n \"Value\": \"VariationSummary\",\n \"Description\": \"The VariationSummary response group provides the lowest price, highest price, lowest sale price, and highest sale price for all child ASINs in a response.\"\n }\n ]\n }\n },\n \"Type\": \"LOOKUP\",\n \"URL\": \"http://docs.aws.amazon.com/AWSECommerceService/latest/DG/SimilarityLookup.html\"\n }\n }\n }\n}\n','no'),(709313,'_transient_timeout_jetpack_jitm_e650ee2512822cc8bd655cb02751e77','1537904923','no'),(709314,'_transient_jetpack_jitm_e650ee2512822cc8bd655cb02751e77','a:1:{s:18:\"last_response_time\";i:1537904623;}','no'),(709306,'_transient_timeout_jetpack_sync_last_checked_queue_state_sync','1537904871','no'),(709307,'_transient_jetpack_sync_last_checked_queue_state_sync','a:2:{i:0;i:0;i:1;i:0;}','no'),(708824,'_transient_timeout_jpp_li_05169d43d342a431a4009bcecff0d072','1537895214','no'),(708825,'_transient_jpp_li_05169d43d342a431a4009bcecff0d072','a:5:{s:6:\"status\";s:7:\"blocked\";s:3:\"msg\";s:46:\"This IP is currently blocked (196.221.147.124)\";s:17:\"seconds_remaining\";i:617;s:16:\"blocked_attempts\";s:4:\"3828\";s:6:\"expire\";i:1537895214;}','no'),(708826,'_transient_timeout_mm_spam_a9bcde69650bd05e395cfb1fc0bbf4ba','1537980997','no'),(708827,'_transient_mm_spam_a9bcde69650bd05e395cfb1fc0bbf4ba','no','no'),(708872,'_transient_timeout_jpp_li_0f952ebb2f153646079e6dd90776455a','1537899550','no'),(708873,'_transient_jpp_li_0f952ebb2f153646079e6dd90776455a','a:5:{s:6:\"status\";s:7:\"blocked\";s:3:\"msg\";s:44:\"This IP is currently blocked (38.124.169.50)\";s:17:\"seconds_remaining\";i:3499;s:16:\"blocked_attempts\";s:4:\"3829\";s:6:\"expire\";i:1537899550;}','no'),(708875,'_transient_timeout_mm_spam_54b15caba425cf29a47f41e273202d64','1537982453','no'),(708876,'_transient_mm_spam_54b15caba425cf29a47f41e273202d64','no','no'),(708913,'_transient_timeout_jpp_li_055eaf4a54df4d8d0ad10daae1972b67','1537899907','no'),(708914,'_transient_jpp_li_055eaf4a54df4d8d0ad10daae1972b67','a:5:{s:6:\"status\";s:7:\"blocked\";s:3:\"msg\";s:46:\"This IP is currently blocked (223.205.236.105)\";s:17:\"seconds_remaining\";i:2275;s:16:\"blocked_attempts\";s:4:\"3830\";s:6:\"expire\";i:1537899907;}','no'),(708916,'_transient_timeout_mm_spam_91eb0768ce76d480444eb5cf33a57bf9','1537984034','no'),(708917,'_transient_mm_spam_91eb0768ce76d480444eb5cf33a57bf9','no','no'),(708987,'_transient_timeout_jpp_li_8869bdb3406f6e2cecfb24c0dde81e4b','1537904271','no'),(708988,'_transient_jpp_li_8869bdb3406f6e2cecfb24c0dde81e4b','a:5:{s:6:\"status\";s:12:\"blocked-hard\";s:3:\"msg\";s:45:\"This IP is currently blocked (177.87.112.160)\";s:17:\"seconds_remaining\";i:3441;s:16:\"blocked_attempts\";s:4:\"3832\";s:6:\"expire\";i:1537904271;}','no'),(709035,'_transient_timeout_jpp_li_7b5f8631c8c1078268049115f651b529','1537905593','no'),(709036,'_transient_jpp_li_7b5f8631c8c1078268049115f651b529','a:5:{s:6:\"status\";s:7:\"blocked\";s:3:\"msg\";s:45:\"This IP is currently blocked (156.210.138.85)\";s:17:\"seconds_remaining\";i:3100;s:16:\"blocked_attempts\";s:4:\"3833\";s:6:\"expire\";i:1537905593;}','no'),(709037,'_transient_timeout_mm_spam_5a3b2ea56f8d7e791da82617df28b2ef','1537988894','no'),(709038,'_transient_mm_spam_5a3b2ea56f8d7e791da82617df28b2ef','no','no'),(709147,'_transient_timeout_jetpack_last_plugin_sync','1537907539','no'),(709148,'_transient_jetpack_last_plugin_sync','1537903939','no'),(709197,'_transient_timeout_jetpack_jitm_7f7a744d4a607055784b75f81f7c5e7','1537903991','no'),(709198,'_transient_jetpack_jitm_7f7a744d4a607055784b75f81f7c5e7','a:1:{s:18:\"last_response_time\";i:1537903691;}','no'),(709057,'_site_transient_timeout_poptags_40cd750bba9870f18aada2478b24840a','1537913589','no'),(709058,'_site_transient_poptags_40cd750bba9870f18aada2478b24840a','O:8:\"stdClass\":100:{s:6:\"widget\";a:3:{s:4:\"name\";s:6:\"widget\";s:4:\"slug\";s:6:\"widget\";s:5:\"count\";i:4507;}s:11:\"woocommerce\";a:3:{s:4:\"name\";s:11:\"woocommerce\";s:4:\"slug\";s:11:\"woocommerce\";s:5:\"count\";i:3011;}s:4:\"post\";a:3:{s:4:\"name\";s:4:\"post\";s:4:\"slug\";s:4:\"post\";s:5:\"count\";i:2590;}s:5:\"admin\";a:3:{s:4:\"name\";s:5:\"admin\";s:4:\"slug\";s:5:\"admin\";s:5:\"count\";i:2449;}s:5:\"posts\";a:3:{s:4:\"name\";s:5:\"posts\";s:4:\"slug\";s:5:\"posts\";s:5:\"count\";i:1884;}s:9:\"shortcode\";a:3:{s:4:\"name\";s:9:\"shortcode\";s:4:\"slug\";s:9:\"shortcode\";s:5:\"count\";i:1681;}s:8:\"comments\";a:3:{s:4:\"name\";s:8:\"comments\";s:4:\"slug\";s:8:\"comments\";s:5:\"count\";i:1674;}s:7:\"twitter\";a:3:{s:4:\"name\";s:7:\"twitter\";s:4:\"slug\";s:7:\"twitter\";s:5:\"count\";i:1460;}s:6:\"images\";a:3:{s:4:\"name\";s:6:\"images\";s:4:\"slug\";s:6:\"images\";s:5:\"count\";i:1405;}s:6:\"google\";a:3:{s:4:\"name\";s:6:\"google\";s:4:\"slug\";s:6:\"google\";s:5:\"count\";i:1403;}s:8:\"facebook\";a:3:{s:4:\"name\";s:8:\"facebook\";s:4:\"slug\";s:8:\"facebook\";s:5:\"count\";i:1398;}s:5:\"image\";a:3:{s:4:\"name\";s:5:\"image\";s:4:\"slug\";s:5:\"image\";s:5:\"count\";i:1335;}s:7:\"sidebar\";a:3:{s:4:\"name\";s:7:\"sidebar\";s:4:\"slug\";s:7:\"sidebar\";s:5:\"count\";i:1284;}s:3:\"seo\";a:3:{s:4:\"name\";s:3:\"seo\";s:4:\"slug\";s:3:\"seo\";s:5:\"count\";i:1246;}s:7:\"gallery\";a:3:{s:4:\"name\";s:7:\"gallery\";s:4:\"slug\";s:7:\"gallery\";s:5:\"count\";i:1116;}s:4:\"page\";a:3:{s:4:\"name\";s:4:\"page\";s:4:\"slug\";s:4:\"page\";s:5:\"count\";i:1074;}s:5:\"email\";a:3:{s:4:\"name\";s:5:\"email\";s:4:\"slug\";s:5:\"email\";s:5:\"count\";i:1044;}s:6:\"social\";a:3:{s:4:\"name\";s:6:\"social\";s:4:\"slug\";s:6:\"social\";s:5:\"count\";i:1039;}s:9:\"ecommerce\";a:3:{s:4:\"name\";s:9:\"ecommerce\";s:4:\"slug\";s:9:\"ecommerce\";s:5:\"count\";i:925;}s:5:\"login\";a:3:{s:4:\"name\";s:5:\"login\";s:4:\"slug\";s:5:\"login\";s:5:\"count\";i:894;}s:5:\"links\";a:3:{s:4:\"name\";s:5:\"links\";s:4:\"slug\";s:5:\"links\";s:5:\"count\";i:835;}s:7:\"widgets\";a:3:{s:4:\"name\";s:7:\"widgets\";s:4:\"slug\";s:7:\"widgets\";s:5:\"count\";i:816;}s:5:\"video\";a:3:{s:4:\"name\";s:5:\"video\";s:4:\"slug\";s:5:\"video\";s:5:\"count\";i:808;}s:8:\"security\";a:3:{s:4:\"name\";s:8:\"security\";s:4:\"slug\";s:8:\"security\";s:5:\"count\";i:736;}s:7:\"content\";a:3:{s:4:\"name\";s:7:\"content\";s:4:\"slug\";s:7:\"content\";s:5:\"count\";i:704;}s:10:\"buddypress\";a:3:{s:4:\"name\";s:10:\"buddypress\";s:4:\"slug\";s:10:\"buddypress\";s:5:\"count\";i:696;}s:4:\"spam\";a:3:{s:4:\"name\";s:4:\"spam\";s:4:\"slug\";s:4:\"spam\";s:5:\"count\";i:691;}s:3:\"rss\";a:3:{s:4:\"name\";s:3:\"rss\";s:4:\"slug\";s:3:\"rss\";s:5:\"count\";i:689;}s:6:\"slider\";a:3:{s:4:\"name\";s:6:\"slider\";s:4:\"slug\";s:6:\"slider\";s:5:\"count\";i:684;}s:5:\"pages\";a:3:{s:4:\"name\";s:5:\"pages\";s:4:\"slug\";s:5:\"pages\";s:5:\"count\";i:668;}s:10:\"e-commerce\";a:3:{s:4:\"name\";s:10:\"e-commerce\";s:4:\"slug\";s:10:\"e-commerce\";s:5:\"count\";i:660;}s:9:\"analytics\";a:3:{s:4:\"name\";s:9:\"analytics\";s:4:\"slug\";s:9:\"analytics\";s:5:\"count\";i:659;}s:5:\"media\";a:3:{s:4:\"name\";s:5:\"media\";s:4:\"slug\";s:5:\"media\";s:5:\"count\";i:648;}s:6:\"jquery\";a:3:{s:4:\"name\";s:6:\"jquery\";s:4:\"slug\";s:6:\"jquery\";s:5:\"count\";i:645;}s:4:\"form\";a:3:{s:4:\"name\";s:4:\"form\";s:4:\"slug\";s:4:\"form\";s:5:\"count\";i:619;}s:6:\"search\";a:3:{s:4:\"name\";s:6:\"search\";s:4:\"slug\";s:6:\"search\";s:5:\"count\";i:618;}s:4:\"feed\";a:3:{s:4:\"name\";s:4:\"feed\";s:4:\"slug\";s:4:\"feed\";s:5:\"count\";i:616;}s:4:\"ajax\";a:3:{s:4:\"name\";s:4:\"ajax\";s:4:\"slug\";s:4:\"ajax\";s:5:\"count\";i:606;}s:8:\"category\";a:3:{s:4:\"name\";s:8:\"category\";s:4:\"slug\";s:8:\"category\";s:5:\"count\";i:601;}s:4:\"menu\";a:3:{s:4:\"name\";s:4:\"menu\";s:4:\"slug\";s:4:\"menu\";s:5:\"count\";i:599;}s:5:\"embed\";a:3:{s:4:\"name\";s:5:\"embed\";s:4:\"slug\";s:5:\"embed\";s:5:\"count\";i:573;}s:10:\"javascript\";a:3:{s:4:\"name\";s:10:\"javascript\";s:4:\"slug\";s:10:\"javascript\";s:5:\"count\";i:554;}s:3:\"css\";a:3:{s:4:\"name\";s:3:\"css\";s:4:\"slug\";s:3:\"css\";s:5:\"count\";i:547;}s:4:\"link\";a:3:{s:4:\"name\";s:4:\"link\";s:4:\"slug\";s:4:\"link\";s:5:\"count\";i:543;}s:7:\"youtube\";a:3:{s:4:\"name\";s:7:\"youtube\";s:4:\"slug\";s:7:\"youtube\";s:5:\"count\";i:533;}s:5:\"share\";a:3:{s:4:\"name\";s:5:\"share\";s:4:\"slug\";s:5:\"share\";s:5:\"count\";i:527;}s:6:\"editor\";a:3:{s:4:\"name\";s:6:\"editor\";s:4:\"slug\";s:6:\"editor\";s:5:\"count\";i:521;}s:5:\"theme\";a:3:{s:4:\"name\";s:5:\"theme\";s:4:\"slug\";s:5:\"theme\";s:5:\"count\";i:516;}s:7:\"comment\";a:3:{s:4:\"name\";s:7:\"comment\";s:4:\"slug\";s:7:\"comment\";s:5:\"count\";i:515;}s:10:\"responsive\";a:3:{s:4:\"name\";s:10:\"responsive\";s:4:\"slug\";s:10:\"responsive\";s:5:\"count\";i:511;}s:12:\"contact-form\";a:3:{s:4:\"name\";s:12:\"contact form\";s:4:\"slug\";s:12:\"contact-form\";s:5:\"count\";i:503;}s:9:\"dashboard\";a:3:{s:4:\"name\";s:9:\"dashboard\";s:4:\"slug\";s:9:\"dashboard\";s:5:\"count\";i:496;}s:6:\"custom\";a:3:{s:4:\"name\";s:6:\"custom\";s:4:\"slug\";s:6:\"custom\";s:5:\"count\";i:492;}s:10:\"categories\";a:3:{s:4:\"name\";s:10:\"categories\";s:4:\"slug\";s:10:\"categories\";s:5:\"count\";i:487;}s:9:\"affiliate\";a:3:{s:4:\"name\";s:9:\"affiliate\";s:4:\"slug\";s:9:\"affiliate\";s:5:\"count\";i:481;}s:3:\"ads\";a:3:{s:4:\"name\";s:3:\"ads\";s:4:\"slug\";s:3:\"ads\";s:5:\"count\";i:480;}s:6:\"button\";a:3:{s:4:\"name\";s:6:\"button\";s:4:\"slug\";s:6:\"button\";s:5:\"count\";i:460;}s:4:\"tags\";a:3:{s:4:\"name\";s:4:\"tags\";s:4:\"slug\";s:4:\"tags\";s:5:\"count\";i:458;}s:4:\"user\";a:3:{s:4:\"name\";s:4:\"user\";s:4:\"slug\";s:4:\"user\";s:5:\"count\";i:454;}s:7:\"contact\";a:3:{s:4:\"name\";s:7:\"contact\";s:4:\"slug\";s:7:\"contact\";s:5:\"count\";i:447;}s:6:\"mobile\";a:3:{s:4:\"name\";s:6:\"mobile\";s:4:\"slug\";s:6:\"mobile\";s:5:\"count\";i:444;}s:3:\"api\";a:3:{s:4:\"name\";s:3:\"api\";s:4:\"slug\";s:3:\"api\";s:5:\"count\";i:438;}s:5:\"photo\";a:3:{s:4:\"name\";s:5:\"photo\";s:4:\"slug\";s:5:\"photo\";s:5:\"count\";i:422;}s:5:\"users\";a:3:{s:4:\"name\";s:5:\"users\";s:4:\"slug\";s:5:\"users\";s:5:\"count\";i:421;}s:7:\"payment\";a:3:{s:4:\"name\";s:7:\"payment\";s:4:\"slug\";s:7:\"payment\";s:5:\"count\";i:421;}s:6:\"events\";a:3:{s:4:\"name\";s:6:\"events\";s:4:\"slug\";s:6:\"events\";s:5:\"count\";i:420;}s:5:\"stats\";a:3:{s:4:\"name\";s:5:\"stats\";s:4:\"slug\";s:5:\"stats\";s:5:\"count\";i:417;}s:9:\"slideshow\";a:3:{s:4:\"name\";s:9:\"slideshow\";s:4:\"slug\";s:9:\"slideshow\";s:5:\"count\";i:416;}s:6:\"photos\";a:3:{s:4:\"name\";s:6:\"photos\";s:4:\"slug\";s:6:\"photos\";s:5:\"count\";i:409;}s:10:\"navigation\";a:3:{s:4:\"name\";s:10:\"navigation\";s:4:\"slug\";s:10:\"navigation\";s:5:\"count\";i:390;}s:10:\"statistics\";a:3:{s:4:\"name\";s:10:\"statistics\";s:4:\"slug\";s:10:\"statistics\";s:5:\"count\";i:388;}s:15:\"payment-gateway\";a:3:{s:4:\"name\";s:15:\"payment gateway\";s:4:\"slug\";s:15:\"payment-gateway\";s:5:\"count\";i:377;}s:8:\"calendar\";a:3:{s:4:\"name\";s:8:\"calendar\";s:4:\"slug\";s:8:\"calendar\";s:5:\"count\";i:374;}s:4:\"news\";a:3:{s:4:\"name\";s:4:\"news\";s:4:\"slug\";s:4:\"news\";s:5:\"count\";i:371;}s:10:\"shortcodes\";a:3:{s:4:\"name\";s:10:\"shortcodes\";s:4:\"slug\";s:10:\"shortcodes\";s:5:\"count\";i:367;}s:5:\"popup\";a:3:{s:4:\"name\";s:5:\"popup\";s:4:\"slug\";s:5:\"popup\";s:5:\"count\";i:366;}s:4:\"chat\";a:3:{s:4:\"name\";s:4:\"chat\";s:4:\"slug\";s:4:\"chat\";s:5:\"count\";i:362;}s:9:\"marketing\";a:3:{s:4:\"name\";s:9:\"marketing\";s:4:\"slug\";s:9:\"marketing\";s:5:\"count\";i:361;}s:12:\"social-media\";a:3:{s:4:\"name\";s:12:\"social media\";s:4:\"slug\";s:12:\"social-media\";s:5:\"count\";i:354;}s:7:\"plugins\";a:3:{s:4:\"name\";s:7:\"plugins\";s:4:\"slug\";s:7:\"plugins\";s:5:\"count\";i:348;}s:9:\"multisite\";a:3:{s:4:\"name\";s:9:\"multisite\";s:4:\"slug\";s:9:\"multisite\";s:5:\"count\";i:348;}s:10:\"newsletter\";a:3:{s:4:\"name\";s:10:\"newsletter\";s:4:\"slug\";s:10:\"newsletter\";s:5:\"count\";i:348;}s:4:\"code\";a:3:{s:4:\"name\";s:4:\"code\";s:4:\"slug\";s:4:\"code\";s:5:\"count\";i:343;}s:3:\"url\";a:3:{s:4:\"name\";s:3:\"url\";s:4:\"slug\";s:3:\"url\";s:5:\"count\";i:339;}s:4:\"meta\";a:3:{s:4:\"name\";s:4:\"meta\";s:4:\"slug\";s:4:\"meta\";s:5:\"count\";i:339;}s:4:\"list\";a:3:{s:4:\"name\";s:4:\"list\";s:4:\"slug\";s:4:\"list\";s:5:\"count\";i:334;}s:5:\"forms\";a:3:{s:4:\"name\";s:5:\"forms\";s:4:\"slug\";s:5:\"forms\";s:5:\"count\";i:329;}s:8:\"redirect\";a:3:{s:4:\"name\";s:8:\"redirect\";s:4:\"slug\";s:8:\"redirect\";s:5:\"count\";i:329;}s:11:\"advertising\";a:3:{s:4:\"name\";s:11:\"advertising\";s:4:\"slug\";s:11:\"advertising\";s:5:\"count\";i:312;}s:16:\"custom-post-type\";a:3:{s:4:\"name\";s:16:\"custom post type\";s:4:\"slug\";s:16:\"custom-post-type\";s:5:\"count\";i:309;}s:6:\"simple\";a:3:{s:4:\"name\";s:6:\"simple\";s:4:\"slug\";s:6:\"simple\";s:5:\"count\";i:309;}s:11:\"performance\";a:3:{s:4:\"name\";s:11:\"performance\";s:4:\"slug\";s:11:\"performance\";s:5:\"count\";i:308;}s:12:\"notification\";a:3:{s:4:\"name\";s:12:\"notification\";s:4:\"slug\";s:12:\"notification\";s:5:\"count\";i:305;}s:3:\"tag\";a:3:{s:4:\"name\";s:3:\"tag\";s:4:\"slug\";s:3:\"tag\";s:5:\"count\";i:303;}s:7:\"adsense\";a:3:{s:4:\"name\";s:7:\"adsense\";s:4:\"slug\";s:7:\"adsense\";s:5:\"count\";i:303;}s:4:\"html\";a:3:{s:4:\"name\";s:4:\"html\";s:4:\"slug\";s:4:\"html\";s:5:\"count\";i:302;}s:16:\"google-analytics\";a:3:{s:4:\"name\";s:16:\"google analytics\";s:4:\"slug\";s:16:\"google-analytics\";s:5:\"count\";i:301;}s:8:\"tracking\";a:3:{s:4:\"name\";s:8:\"tracking\";s:4:\"slug\";s:8:\"tracking\";s:5:\"count\";i:300;}s:6:\"author\";a:3:{s:4:\"name\";s:6:\"author\";s:4:\"slug\";s:6:\"author\";s:5:\"count\";i:299;}s:14:\"contact-form-7\";a:3:{s:4:\"name\";s:14:\"contact form 7\";s:4:\"slug\";s:14:\"contact-form-7\";s:5:\"count\";i:293;}}','no'),(709210,'_transient_timeout_jetpack_jitm_5c03b133b80ec565e93ac74b9788bcb','1537903964','no'),(709211,'_transient_jetpack_jitm_5c03b133b80ec565e93ac74b9788bcb','a:1:{s:18:\"last_response_time\";i:1537903664;}','no'),(709068,'_site_transient_timeout_theme_roots','1537904608','no'),(709069,'_site_transient_theme_roots','a:24:{s:7:\"cannyon\";s:7:\"/themes\";s:7:\"cats456\";s:7:\"/themes\";s:8:\"colinear\";s:7:\"/themes\";s:7:\"exhibit\";s:7:\"/themes\";s:4:\"flat\";s:7:\"/themes\";s:9:\"forefront\";s:7:\"/themes\";s:10:\"freelancer\";s:7:\"/themes\";s:13:\"generatepress\";s:7:\"/themes\";s:9:\"hemingway\";s:7:\"/themes\";s:6:\"hueman\";s:7:\"/themes\";s:6:\"icoach\";s:7:\"/themes\";s:5:\"indie\";s:7:\"/themes\";s:10:\"lesse-lite\";s:7:\"/themes\";s:6:\"mantle\";s:7:\"/themes\";s:11:\"olsen-light\";s:7:\"/themes\";s:5:\"omega\";s:7:\"/themes\";s:7:\"radiate\";s:7:\"/themes\";s:9:\"sg-window\";s:7:\"/themes\";s:9:\"sparkling\";s:7:\"/themes\";s:13:\"twentyfifteen\";s:7:\"/themes\";s:15:\"twentyseventeen\";s:7:\"/themes\";s:13:\"twentysixteen\";s:7:\"/themes\";s:13:\"weaver-xtreme\";s:7:\"/themes\";s:4:\"xmag\";s:7:\"/themes\";}','no'),(709264,'duplicator_settings','a:14:{s:7:\"version\";s:7:\"1.3.1.5\";s:18:\"uninstall_settings\";b:1;s:15:\"uninstall_files\";b:1;s:16:\"uninstall_tables\";b:1;s:13:\"package_debug\";b:0;s:17:\"package_mysqldump\";s:1:\"1\";s:22:\"package_mysqldump_path\";s:0:\"\";s:24:\"package_phpdump_qrylimit\";s:3:\"100\";s:17:\"package_zip_flush\";s:1:\"0\";s:20:\"storage_htaccess_off\";b:0;s:18:\"archive_build_mode\";s:1:\"2\";s:17:\"active_package_id\";i:1;s:12:\"last_updated\";s:19:\"2018-09-25-19-45-34\";s:18:\"package_ui_created\";s:1:\"1\";}','yes'),(709265,'duplicator_version_plugin','1.3.1.5','yes'),(709291,'_transient_timeout_jpp_li_1a102eb1061fa8da37dc6dd1bd441a90','1537906996','no'),(709292,'_transient_jpp_li_1a102eb1061fa8da37dc6dd1bd441a90','a:5:{s:6:\"status\";s:7:\"blocked\";s:3:\"msg\";s:46:\"This IP is currently blocked (188.107.123.220)\";s:17:\"seconds_remaining\";i:2581;s:16:\"blocked_attempts\";s:4:\"3834\";s:6:\"expire\";i:1537906996;}','no'),(709293,'_transient_timeout_mm_spam_d9adf019003ee20a47e3d9068bfcea86','1537990816','no'),(709294,'_transient_mm_spam_d9adf019003ee20a47e3d9068bfcea86','no','no'),(709300,'_transient_timeout_jetpack_jitm_a626efd490628afb949283f17bf41ef','1537904842','no'),(709301,'_transient_jetpack_jitm_a626efd490628afb949283f17bf41ef','a:1:{s:18:\"last_response_time\";i:1537904542;}','no'),(709309,'_transient_timeout_jetpack_jitm_dec2802a70fef015c50264a61ed2ab3','1537904900','no'),(709310,'_transient_jetpack_jitm_dec2802a70fef015c50264a61ed2ab3','a:1:{s:18:\"last_response_time\";i:1537904600;}','no'),(709311,'_transient_timeout_jetpack_jitm_41f232fadcaf16110512f7b6783f57d','1537904916','no'),(709312,'_transient_jetpack_jitm_41f232fadcaf16110512f7b6783f57d','a:1:{s:18:\"last_response_time\";i:1537904616;}','no'),(709273,'_transient_timeout_jetpack_jitm_9c48841667608b23dc090bed15e3a89','1537904247','no'),(709274,'_transient_jetpack_jitm_9c48841667608b23dc090bed15e3a89','a:1:{s:18:\"last_response_time\";i:1537903947;}','no'),(709315,'_transient_timeout_jetpack_jitm_b487fc84db13ff1fc173b9a69fcde79','1537904930','no'),(709316,'_transient_jetpack_jitm_b487fc84db13ff1fc173b9a69fcde79','a:1:{s:18:\"last_response_time\";i:1537904630;}','no'),(709317,'duplicator_ui_view_state','a:2:{s:24:\"dup-pack-installer-panel\";s:1:\"1\";s:22:\"dup-pack-archive-panel\";s:1:\"1\";}','yes'),(709320,'duplicator_package_active','O:11:\"DUP_Package\":25:{s:7:\"Created\";s:19:\"2018-09-25 19:45:55\";s:7:\"Version\";s:7:\"1.3.1.5\";s:9:\"VersionWP\";s:5:\"4.9.8\";s:9:\"VersionDB\";s:6:\"5.6.32\";s:10:\"VersionPHP\";s:6:\"7.0.31\";s:9:\"VersionOS\";s:5:\"Linux\";s:2:\"ID\";N;s:4:\"Name\";s:24:\"20180925_sothisisfitness\";s:4:\"Hash\";s:35:\"44e90120772fb3173413_20180925194555\";s:8:\"NameHash\";s:60:\"20180925_sothisisfitness_44e90120772fb3173413_20180925194555\";s:4:\"Type\";i:0;s:5:\"Notes\";s:0:\"\";s:9:\"StorePath\";s:44:\"/home2/sothisj4/public_html/wp-snapshots/tmp\";s:8:\"StoreURL\";s:40:\"http://sothisisfitness.com/wp-snapshots/\";s:8:\"ScanFile\";s:70:\"20180925_sothisisfitness_44e90120772fb3173413_20180925194555_scan.json\";s:10:\"TimerStart\";i:-1;s:7:\"Runtime\";N;s:7:\"ExeSize\";N;s:7:\"ZipSize\";N;s:6:\"Status\";i:0;s:6:\"WPUser\";N;s:7:\"Archive\";O:11:\"DUP_Archive\":19:{s:10:\"FilterDirs\";s:43:\"/home2/sothisj4/public_html/livinginstride;\";s:11:\"FilterFiles\";s:0:\"\";s:10:\"FilterExts\";s:0:\"\";s:13:\"FilterDirsAll\";a:0:{}s:14:\"FilterFilesAll\";a:0:{}s:13:\"FilterExtsAll\";a:0:{}s:8:\"FilterOn\";i:1;s:12:\"ExportOnlyDB\";i:0;s:4:\"File\";N;s:6:\"Format\";s:3:\"ZIP\";s:7:\"PackDir\";s:27:\"/home2/sothisj4/public_html\";s:4:\"Size\";i:0;s:4:\"Dirs\";a:0:{}s:5:\"Files\";a:0:{}s:10:\"FilterInfo\";O:23:\"DUP_Archive_Filter_Info\":8:{s:4:\"Dirs\";O:34:\"DUP_Archive_Filter_Scope_Directory\":4:{s:7:\"Warning\";a:0:{}s:10:\"Unreadable\";a:0:{}s:4:\"Core\";a:0:{}s:8:\"Instance\";a:0:{}}s:5:\"Files\";O:29:\"DUP_Archive_Filter_Scope_File\":5:{s:4:\"Size\";a:0:{}s:7:\"Warning\";a:0:{}s:10:\"Unreadable\";a:0:{}s:4:\"Core\";a:0:{}s:8:\"Instance\";a:0:{}}s:4:\"Exts\";O:29:\"DUP_Archive_Filter_Scope_Base\":2:{s:4:\"Core\";a:0:{}s:8:\"Instance\";a:0:{}}s:9:\"UDirCount\";i:0;s:10:\"UFileCount\";i:0;s:9:\"UExtCount\";i:0;s:8:\"TreeSize\";a:0:{}s:11:\"TreeWarning\";a:0:{}}s:14:\"RecursiveLinks\";a:0:{}s:10:\"\0*\0Package\";O:11:\"DUP_Package\":25:{s:7:\"Created\";s:19:\"2018-09-25 19:45:55\";s:7:\"Version\";s:7:\"1.3.1.5\";s:9:\"VersionWP\";s:5:\"4.9.8\";s:9:\"VersionDB\";s:6:\"5.6.32\";s:10:\"VersionPHP\";s:6:\"7.0.31\";s:9:\"VersionOS\";s:5:\"Linux\";s:2:\"ID\";N;s:4:\"Name\";s:24:\"20180925_sothisisfitness\";s:4:\"Hash\";s:35:\"44e90120772fb3173413_20180925194555\";s:8:\"NameHash\";s:60:\"20180925_sothisisfitness_44e90120772fb3173413_20180925194555\";s:4:\"Type\";i:0;s:5:\"Notes\";s:0:\"\";s:9:\"StorePath\";s:44:\"/home2/sothisj4/public_html/wp-snapshots/tmp\";s:8:\"StoreURL\";s:40:\"http://sothisisfitness.com/wp-snapshots/\";s:8:\"ScanFile\";N;s:10:\"TimerStart\";i:-1;s:7:\"Runtime\";N;s:7:\"ExeSize\";N;s:7:\"ZipSize\";N;s:6:\"Status\";i:0;s:6:\"WPUser\";N;s:7:\"Archive\";r:23;s:9:\"Installer\";O:13:\"DUP_Installer\":11:{s:4:\"File\";N;s:4:\"Size\";i:0;s:10:\"OptsDBHost\";s:0:\"\";s:10:\"OptsDBPort\";s:0:\"\";s:10:\"OptsDBName\";s:0:\"\";s:10:\"OptsDBUser\";s:0:\"\";s:12:\"OptsSecureOn\";i:0;s:14:\"OptsSecurePass\";s:0:\"\";s:13:\"numFilesAdded\";i:0;s:12:\"numDirsAdded\";i:0;s:10:\"\0*\0Package\";r:59;}s:8:\"Database\";O:12:\"DUP_Database\":13:{s:4:\"Type\";s:5:\"MySQL\";s:4:\"Size\";N;s:4:\"File\";N;s:4:\"Path\";N;s:12:\"FilterTables\";s:0:\"\";s:8:\"FilterOn\";i:0;s:4:\"Name\";N;s:10:\"Compatible\";s:0:\"\";s:8:\"Comments\";s:52:\"Percona Server (GPL), Release 78.1, Revision 8bb53b6\";s:10:\"\0*\0Package\";r:59;s:25:\"\0DUP_Database\0dbStorePath\";N;s:23:\"\0DUP_Database\0EOFMarker\";s:0:\"\";s:26:\"\0DUP_Database\0networkFlush\";b:0;}s:13:\"BuildProgress\";O:18:\"DUP_Build_Progress\":12:{s:17:\"thread_start_time\";N;s:11:\"initialized\";b:0;s:15:\"installer_built\";b:0;s:15:\"archive_started\";b:0;s:20:\"archive_has_database\";b:0;s:13:\"archive_built\";b:0;s:21:\"database_script_built\";b:0;s:6:\"failed\";b:0;s:7:\"retries\";i:0;s:14:\"build_failures\";a:0:{}s:19:\"validation_failures\";a:0:{}s:27:\"\0DUP_Build_Progress\0package\";r:59;}}s:29:\"\0DUP_Archive\0tmpFilterDirsAll\";a:0:{}s:24:\"\0DUP_Archive\0wpCorePaths\";a:6:{i:0;s:36:\"/home2/sothisj4/public_html/wp-admin\";i:1;s:46:\"/home2/sothisj4/public_html/wp-content/uploads\";i:2;s:48:\"/home2/sothisj4/public_html/wp-content/languages\";i:3;s:46:\"/home2/sothisj4/public_html/wp-content/plugins\";i:4;s:45:\"/home2/sothisj4/public_html/wp-content/themes\";i:5;s:39:\"/home2/sothisj4/public_html/wp-includes\";}}s:9:\"Installer\";r:82;s:8:\"Database\";r:94;s:13:\"BuildProgress\";r:108;}','yes'),(709321,'_transient_timeout_jetpack_jitm_3f51ead55500653f5777d33895ef695','1537904946','no'),(709322,'_transient_jetpack_jitm_3f51ead55500653f5777d33895ef695','a:1:{s:18:\"last_response_time\";i:1537904646;}','no'),(709332,'_transient_timeout_jetpack_jitm_d60171278ef6f32a06036e2999857d5','1537905077','no'),(709333,'_transient_jetpack_jitm_d60171278ef6f32a06036e2999857d5','a:1:{s:18:\"last_response_time\";i:1537904777;}','no'),(709180,'_transient_timeout_jetpack_jitm_8f8d05b10197a86d38730f2dfdfb23d','1537903766','no'),(709181,'_transient_jetpack_jitm_8f8d05b10197a86d38730f2dfdfb23d','a:1:{s:18:\"last_response_time\";i:1537903466;}','no'),(709138,'dbmanager_options','a:16:{s:13:\"mysqldumppath\";s:18:\"/usr/bin/mysqldump\";s:9:\"mysqlpath\";s:14:\"/usr/bin/mysql\";s:4:\"path\";s:48:\"/home2/sothisj4/public_html/wp-content/backup-db\";s:10:\"max_backup\";i:10;s:6:\"backup\";i:1;s:11:\"backup_gzip\";i:0;s:13:\"backup_period\";i:604800;s:12:\"backup_email\";s:19:\"dwmctague@gmail.com\";s:17:\"backup_email_from\";s:19:\"dwmctague@gmail.com\";s:22:\"backup_email_from_name\";s:32:\"So THIS Is Fitness Administrator\";s:20:\"backup_email_subject\";s:62:\"%SITE_NAME% Database Backup File For %POST_DATE% @ %POST_TIME%\";s:8:\"optimize\";i:3;s:15:\"optimize_period\";i:86400;s:6:\"repair\";i:2;s:13:\"repair_period\";i:604800;s:18:\"hide_admin_notices\";i:0;}','yes'),(709259,'_site_transient_update_plugins','O:8:\"stdClass\":5:{s:12:\"last_checked\";i:1537903939;s:7:\"checked\";a:44:{s:21:\"adrotate/adrotate.php\";s:6:\"4.13.2\";s:19:\"akismet/akismet.php\";s:5:\"4.0.8\";s:51:\"all-in-one-wp-security-and-firewall/wp-security.php\";s:5:\"4.3.6\";s:65:\"amazon-associates-link-builder/amazon-associates-link-builder.php\";s:5:\"1.8.0\";s:37:\"blogger-importer/blogger-importer.php\";s:3:\"0.9\";s:52:\"blogger-to-wordpress-redirection/b2w-redirection.php\";s:5:\"2.2.5\";s:43:\"broken-link-checker/broken-link-checker.php\";s:6:\"1.11.5\";s:28:\"category-posts/cat-posts.php\";s:5:\"4.8.5\";s:40:\"coschedule-by-todaymade/tm-scheduler.php\";s:5:\"3.2.1\";s:33:\"duplicate-post/duplicate-post.php\";s:5:\"3.2.2\";s:25:\"duplicator/duplicator.php\";s:7:\"1.3.1.5\";s:21:\"easyazon/easyazon.php\";s:6:\"4.0.20\";s:39:\"easy-google-fonts/easy-google-fonts.php\";s:5:\"1.4.3\";s:19:\"embedly/embedly.php\";s:5:\"4.9.2\";s:37:\"facebook-likebox/facebook-likebox.php\";s:6:\"3.0.14\";s:51:\"featured-image-reminder/featured-image-reminder.php\";s:3:\"1.0\";s:23:\"font-awesome/plugin.php\";s:5:\"3.2.1\";s:43:\"google-analytics-dashboard-for-wp/gadwp.php\";s:5:\"5.3.5\";s:25:\"gp-premium/gp-premium.php\";s:6:\"1.2.79\";s:23:\"gutenberg/gutenberg.php\";s:5:\"3.9.0\";s:29:\"image-widget/image-widget.php\";s:5:\"4.4.7\";s:33:\"instagram-feed/instagram-feed.php\";s:6:\"1.10.1\";s:19:\"jetpack/jetpack.php\";s:3:\"6.5\";s:39:\"libsyn-podcasting/libsyn-podcasting.php\";s:7:\"0.9.8.8\";s:53:\"lightweight-social-icons/lightweight-social-icons.php\";s:5:\"1.0.1\";s:52:\"mailchimp-forms-by-mailmunch/mailchimp-mailmunch.php\";s:5:\"3.1.1\";s:47:\"mojo-marketplace-wp-plugin/mojo-marketplace.php\";s:5:\"1.3.4\";s:30:\"gallery-by-supsystic/index.php\";s:6:\"1.12.6\";s:55:\"podcast-subscribe-buttons/podcast-subscribe-buttons.php\";s:5:\"1.0.2\";s:75:\"recent-posts-widget-with-thumbnails/recent-posts-widget-with-thumbnails.php\";s:5:\"6.2.1\";s:27:\"redirection/redirection.php\";s:3:\"3.5\";s:27:\"shareaholic/shareaholic.php\";s:5:\"8.8.3\";s:48:\"simple-301-redirects/wp-simple-301-redirects.php\";s:4:\"1.07\";s:32:\"simple-download-monitor/main.php\";s:5:\"3.6.8\";s:23:\"wp-smushit/wp-smush.php\";s:5:\"2.8.1\";s:25:\"sucuri-scanner/sucuri.php\";s:6:\"1.8.18\";s:30:\"swifty-image-widget/plugin.php\";s:5:\"1.0.3\";s:36:\"ultimate-widgets-light/functions.php\";s:7:\"1.5.9.4\";s:65:\"visual-term-description-editor/visual-term-description-editor.php\";s:5:\"1.8.0\";s:33:\"w3-total-cache/w3-total-cache.php\";s:5:\"0.9.7\";s:23:\"wordfence/wordfence.php\";s:6:\"7.1.12\";s:29:\"wp-dbmanager/wp-dbmanager.php\";s:6:\"2.79.1\";s:31:\"wp-statistics/wp-statistics.php\";s:6:\"12.4.3\";s:24:\"wordpress-seo/wp-seo.php\";s:3:\"8.3\";}s:8:\"response\";a:1:{s:25:\"gp-premium/gp-premium.php\";O:8:\"stdClass\":11:{s:11:\"new_version\";s:5:\"1.7.2\";s:14:\"stable_version\";s:5:\"1.7.2\";s:4:\"name\";s:10:\"GP Premium\";s:4:\"slug\";s:10:\"gp-premium\";s:3:\"url\";s:59:\"https://generatepress.com/downloads/gp-premium/?changelog=1\";s:12:\"last_updated\";s:19:\"2018-09-05 14:43:11\";s:8:\"homepage\";s:47:\"https://generatepress.com/downloads/gp-premium/\";s:7:\"package\";s:0:\"\";s:13:\"download_link\";s:0:\"\";s:8:\"sections\";a:2:{s:11:\"description\";s:124:\"GP Premium is one powerful plugin that includes all of our awesome add-ons, which you can turn on and off as needed.
\n\";s:9:\"changelog\";s:58354:\"(8/20/2018) - 1.7.2
\n\n- Elements: Fix admin body class spaces
\n- General: Fix JS error in anchors when smooth scroll class not added
\n- General: Fix sticky navigation offset when using smooth scroll
\n- WooCommerce: Apply Elementor Pro WC columns fix to Elementor Pro widget only
\n- WooCommerce: Fix BlockUI issue
\n
\n(8/15/2018) - 1.7.1
\n\n- Elements: Fix PHP error in PHP 5.3
\n- Elements: Fix Choose Element not showing due to some third party plugins
\n
\n(8/14/2018) - 1.7
\nThis update introduces a new premium module called \"Elements\". Learn more here.
\n\n- Blog: Prevent masonry container jump on load
\n- Blog: Change “Full” label to “Full Content”
\n- New: Elements module
\n- Elements: Header element (replaces the Page Header module)
\n- Elements: Hook element (replaces the Hooks module)
\n- Elements: Layout element
\n- Hooks: Replaced by Elements module
\n- Hooks: Move link to legacy hooks inside Elements area
\n- Import/Export: Re-write code
\n- Import/Export: Import activated modules
\n- Menu Plus: Fix slideout close button alignment/color issues
\n- Menu Plus: Fix slideout issue with relative main navigation CSS
\n- Menu Plus: Fix ul display inside slideout navigation widget
\n- Menu Plus: Change Slideout Navigation theme location label to Slideout Menu
\n- Menu Plus: Close slideout navigation when a link within it is clicked
\n- Menu Plus: Show slideout navigation theme location option after Primary
\n- Menu Plus: Improve a11y of slideout navigation
\n- Menu Plus: Add .site-wrapper class compatibility to sticky nav
\n- Menu Plus: Prepare offside.js for future button dropdown menu toggle
\n- Menu Plus: Add .slideout-exit class to close slideout
\n- Page Header: Replaced by Elements module
\n- Page Header: Move link to legacy Page Headers inside Elements area
\n- Page Header: Fix hentry Google Search Console errors
\n- Page Header: Fix clearing element issue
\n- Page Header: WPML fix in global locations
\n- Page Header: Prevent PHP notices within Elementor Library area
\n- Page Header: Fix retina logo issue (in new Elements module only)
\n- Page Header: Show original logo in sticky navigation (in new Elements module only)
\n- Page Header: Add mobile header logo option (in new Elements module only)
\n- Secondary Nav: Show theme location option after Primary
\n- Sections: Allow Sections when Gutenberg is activated
\n- Sections: Hide Gutenberg editor when Sections enabled
\n- Sections: Fix text domain issues
\n- Sections: Use regular checkbox for use sections
\n- Spacing: Add future support for sub-menu width option
\n- Sites: Fix .complete class conflicts
\n- Sites: Add GENERATE_DISABLE_SITE_LIBRARY constant
\n- Sites: Remove verified provider debug notice
\n- WooCommerce: Add shopping bag and shopping basket icon options to cart menu item
\n- WooCommerce: Fix WC error with non-product post types
\n- WooCommerce: Fix too many WC star issue
\n- WooCommerce: Add CSS for cart menu item in secondary nav
\n- WooCommerce: Add WC menu item location filter to mobile cart
\n- WooCommerce: Fix issue with disabling sale badge when set to overlay
\n- WooCommerce: Add option to disable/enable sale badge on single product pages
\n- WooCommerce: Fix my account icon on mobile
\n- General: Fix smooth scroll issues on mobile
\n- General: Improve overall smooth scroll functionality
\n- General: Add generate_smooth_scroll_elements filter
\n- General: Move GPP icons from Font Awesome to custom icons
\n- A11y: Add context to all “Contained” strings
\n
\n(3/28/2018) - 1.6.2
\n\n- Sites: Prevent PHP notice when Sites can\'t be reached
\n
\n(3/28/2018) - 1.6.1
\n\n- Blog: Fix infinite scroll masonry issues in Firefox
\n- General: Improve smooth scroll script
\n- Import/Export: Show modules to export if defined in wp-config.php
\n- Sites: Prevent PHP warnings if no Sites are found
\n- Sites: Add generate_disable_site_library filter to disable Site Library
\n- Sites: Improve page builder filter display
\n- Sites: Prevent duplicate site display after details button in preview clicked
\n- WooCommerce: Add missing icons if Font Awesome is turned off
\n
\n(3/22/2018) - 1.6
\n\n- New: Sites module
\n- Translations: Merge all translations into gp-premium text domain
\n- General: Add smooth scroll option
\n- General: Move batch processing files into library
\n- General: Add GPP icon set
\n- General: WPCS and PHPCS improvements
\n- Blog: Fix PHP 7.2 warning
\n- Blog: Fix Safari infinite scroll issues with srcset
\n- Blog: Refresh masonry on infinite scroll append
\n- Blog: Remove infinite scroll on 404 and no results pages
\n- Blog: Fix Yoast SEO breaking columns with certain settings
\n- Blog: Re-layout masonry on load
\n- Colors: Add slideout navigation color options
\n- Colors: Merge navigation + sub-navigation options into one section
\n- Import/Export: One click export and import
\n- Menu Plus: Re-build slideout navigation to use vanilla JS
\n- Menu Plus: Add slideout navigation widget area
\n- Menu Plus: Add close icon to slideout navigation
\n- Menu Plus: Set sticky nav ID on refresh if stuck
\n- Menu Plus: Allow WPML to modify Page Header select metabox
\n- Menu Plus: Re-build mobile header using flexbox
\n- Menu Plus: Use CSS for slideout navigation icon
\n- Menu Plus: Fix sticky navigation slide down in Safari
\n- Menu Plus: Add workaround for iOS sticky nav search issue
\n- Page Header: Improve Page Header metabox UI on smaller screens
\n- Page Header: Use author display name in template tag
\n- Page Header: Add generate_page_header_id filter
\n- Page Header: Fix vertical center issues in IE11
\n- Page Header: Remove flexibility.js for IE8 support
\n- Page Header: Fix GiveWP compatibility
\n- Secondary Navigation: Re-build CSS
\n- Sections: Disable Gutenberg if Sections are activated
\n- Sections: Add generate_sections_gutenberg_compatible filter
\n- Spacing: Fix one container widget padding preview in Customizer
\n- Typography: Add Slideout Navigation typography options
\n- WooCommerce: Clear up-sells when directly after entry content
\n- WooCommerce: Fix placeholder text cut off in Firefox
\n- WooCommerce: Use GPP icon set for cart menu item
\n- WooCommerce: Load .js in the footer
\n- Update Background Process library
\n- Clean up code license key activation code
\n- Remove verify.php
\n- Prevent PHP notice when saving empty license
\n- Add beta testing checkbox to license key area
\n
\n(12/4/2017) - 1.5.6
\n\n- Backgrounds: Make position control description translatable
\n- Blog: Fix disabled page featured images if post featured images are disabled
\n- Blog: Let WP handle featured image alt attributes
\n- Colors: Fix text domain
\n- Colors: Improve inconsistent live preview behavior
\n- Menu Plus: Prep desktop only slideout icon for GP 2.0
\n- Page Header: Allow unfiltered HTML in content if user is allowed
\n- Page Header: Only load CSS file if content is added
\n- Typography: Fix h5 font size not appearing in GP 2.0
\n
\n(11/22/2017) - 1.5.5
\n\n- Blog: Fix broken images while using Infinite Scroll in Safari
\n- Typography: Fix first variant not appearing when you select a font
\n- Typography: Fix select issues when plugins load old versions of the select2 library
\n
\n(11/18/2017) - 1.5.4
\n\n- Sections: Fix Visual/Text tab in WP 4.9
\n- Sections: Fix Content/Settings tab in WP 4.9
\n
\n(11/14/2017) - 1.5.3
\n\n- Blog: Fix masonry filter not working on custom post type archives
\n- Blog: Fix resized featured images when page header resizer is enabled
\n- Blog: Fix broken Customizer toggles in Safari
\n- Page Header: Fix PHP notice when saving posts
\n- Fix/add various gettext values
\n
\n(11/10/2017) - 1.5.2
\n\n- Backgrounds: Fix issue with saving background image options
\n
\n(11/9/2017) - 1.5.1
\n\n- Blog: Make infinite scroll container selector more specific
\n- Page Header: Fix background video when container is contained
\n- Page Header: Remove featured image on attachment pages
\n
\n(11/8/2017) - 1.5
\n\n- Backgrounds: Rebuild Customizer control
\n- Blog: Move Blog panel into the Layout panel
\n- Blog: Migrate options from select dropdowns to checkboxes where applicable
\n- Blog: Merge masonry + column options into one area
\n- Blog: Add new post meta visibility options for single posts
\n- Blog: Replace old image resizer (aq_resize) with Image Processing Queue (reload your site once or twice to build new images)
\n- Blog: Add single post featured image options
\n- Blog: Add page featured image options
\n- Blog: Remove masonry meta box
\n- Blog: Add option to remove padding around centered featured images
\n- Blog: Add option to turn read more link into button
\n- Blog: Add option to turn on infinite scroll regardless of layout
\n- Blog: Use infinite scroll with or without a load more button
\n- Blog: Make read more links better for accessibility
\n- Blog: Migrate single post page header position option to single featured image location option
\n- Blog: Remove ellipses if excerpt is set to 0
\n- Blog: Change style.css handle to include generate prefix
\n- Blog: Remove unnecessary IE8 support
\n- Blog: Add alt attribute to featured images
\n- Blog: Fix pagination spacing when One Container is set
\n- Blog: Fix column/masonry spacing at 768px
\n- Colors: Add select input live preview settings
\n- Colors: Fix button labels
\n- Copyright: Move Copyright section into Layout panel
\n- Menu Plus: Fix mobile menu logo bug when navigation is set to float right
\n- Menu Plus: Fix no transition sticky navigation bug while on mobile
\n- Page Header: Replace old image resizer (aq_resize) with Image Processing Queue (reload your site once or twice to build new images)
\n- Page Header: Don\'t use global page header locations if not published
\n- Page Header: Sanitize page header content when saved to database
\n- Page Header: Make sure Elementor sections are accessible when page header is merged
\n- Page Header: Prepare transparent color picker for WP 4.9 changes
\n- Page Header: Fix background video in Safari 11
\n- Page Header: Add global locations for taxonomies
\n- Page Header: Add {{custom_field.description}} template tag to taxonomies (categories etc..)
\n- Page Header: Add ID to page header element
\n- Page Header: Fix individual taxonomy page header control not appearing on Toolset created taxonomies
\n- Page Header: Ensure jQuery Vide (video background) script only loads when needed
\n- Page Header: Fix custom images not displaying
\n- Page Header: Fix image link option not working
\n- Typography: Lay groundwork for H6 options
\n- Typography: Space out heading typography options
\n- Typography: Add System Stack option
\n- Typography: Fix Google Font variant control in WP 4.9
\n- Sections: Show Envira button
\n- Sections: Show Gridable button
\n- Sections: Prepare transparent color picker for WP 4.9 changes
\n- WooCommerce: Add filter to cart menu item location
\n- WooCommerce: Better activation compatibility with multi-site
\n- WooCommerce: Use wc_get_cart_url() for menu item
\n- German translations updated (Thanks, Daniel!)
\n
\n(8/18/2017) - 1.4.3
\n\n- Page Header: Pass args to post_thumbnail_html filter
\n- Page Header: Allow custom field template tags on pages
\n- Page Header: Re-add generate_page_header_video_loop filter
\n- Page Header: Add generate_page_header_video_muted filter
\n- Page Header: Remove taxonomy title if page header has title
\n- WooCommerce: Improve disabled WC button styling
\n
\n(8/11/2017) - 1.4.2
\n\n- Page Header: Improve inner container
\n- Page Header: Allow contained page header even when position:absolute is set
\n- Page Header: Apply page header text color to headings in page header
\n- WooCommerce: Fix mobile columns issue
\n
\n(8/9/2017) - 1.4.1
\n\n- Page Header: Fix error in Customizer when using PHP version < 5.5
\n
\n(8/9/2017) - 1.4
\n\n- Colors: Add back to top button color options
\n- Colors: Add h4-h5 color options
\n- Colors: Move button color options into own Buttons section
\n- Hooks: Show PHP execution message to admins only
\n- Menu Plus: Improve disabling of native mobile menu when slide-out is set
\n- Menu Plus: Fix sticky mobile menu when navigation is in sidebar
\n- Menu Plus: Fix invisible navigation when slide sticky is shown/hidden quickly
\n- Page Header: Complete code re-write
\n- Page Header: Turn Page Headers into a custom post type (CPT)
\n- Page Header: Can be applied per page, or globally (pages, posts, categories, CPTs etc..)
\n- Page Header: Template tags can be used in Page Header content (page title, author, date)
\n- Page Header: Turn bg color options in RGBA picker
\n- Page Header: New use bg color as image overlay option
\n- Page Header: Re-write parallax feature
\n- Page Header: Migrate Blog Page Header in Customizer into a CPT post on update
\n- Page Header: Add \"Inner Container\" width option.
\n- Page Header: Add menu background color (instead of forcing transparent)
\n- Page Header: Show content options all the time
\n- Page Header: Force full width page header if merge is set
\n- Page Header: Use set default color palettes in color pickers
\n- Page Header: New left/right padding option
\n- Sections: Make background color rgba color picker
\n- Sections: Add background color overlay options
\n- Sections: Use set default color palettes in color pickers
\n- Sections: Fix dropdown z-index bug introduced in WP 4.8.1
\n- Typography: Add H1-H3 line-height options
\n- Typography: Add H4-H5 typography options
\n- Typography: Add footer/copyright area typography options
\n- Typography: Add button typography options
\n- Typography: Rename Content Customizer section to Headings
\n- Typography: Add widget title separating space option
\n- Typography: Make fonts in Customizer search-able
\n- Typography: Allow Google Font variants to be added/removed
\n- WooCommerce: Fix columns issue on some pages
\n- WooCommerce: Fix mobile columns when using shortcode
\n- WooCommerce: Fix extra spacing in empty cart menu item
\n- WooCommerce: Show Cart text if no icon
\n- WooCommerce: Make cart menu item filterable
\n- WooCommerce: Fix sales badge height in IE11
\n
\n(6/19/2017) - 1.3.1
\n\n- Hooks: Add notice to disable PHP execution if DISALLOW_FILE_EDIT is defined
\n- Menu Plus: Fix RTL spacing in slide-out menu
\n- Menu Plus: Fix bug where sticky nav was interfering with mobile header
\n- Menu Plus: Merge all sticky nav transitions into one script
\n- Menu Plus: Re-write fade and slide sticky navigation transitions
\n- Menu Plus: Add new option to hide sticky navigation while scrolling down
\n- WooCommerce: Add padding to terms on checkout
\n- WooCommerce: Make shop page options work when shop is set to category display
\n- WooCommerce: Style mark element
\n- WooCommerce: Remove border/padding from checkout fields
\n- WooCommerce: Remove color from my account arrows
\n- WooCommerce: Adjust ship to address padding
\n- WooCommerce: Fix ul elements when WC image is floating
\n- WooCommerce: Fix pagination clearing issue
\n- WooCommerce: Add pt_BR translation
\n- WooCommerce: Fix spacing issue with menu item cart icon and certain fonts
\n- Fix double forward slashes in some script calls inside Customizer
\n- Add WPML config file
\n
\n(5/17/2017) - 1.3
\n\n- Backgrounds: Fix big with 100% auto sizing option
\n- Colors: Add WooCommerce add-on colors
\n- Import/Export: Add WooCommerce add-on
\n- Menu Plus: Improve Navigation Logo sizing
\n- Menu Plus: Re-write no transition sticky navigation
\n- Secondary Nav: Add padding to sides of top bar when merged
\n- Secondary Nav: Only load resources if the Secondary theme location is set
\n- Sections: Fix mix up of left/right content padding
\n- Spacing: New mobile menu item width/height options
\n- Spacing: New sticky menu item height option
\n- Spacing: New slide-out menu item height option
\n- Typography: New mobile menu item font size option
\n- WooCommerce: Introducing new WooCommerce add-on
\n- Move all Customizer controls and helper functions into globally accessible library
\n- Rebuilt range slider control to include responsive icons which display responsive controls
\n- Rebuilt typography control reducing number of controls from 50 to 10 (performance)
\n- Updated the automatic updater function
\n- Add filter to enable beta updates: generate_premium_beta_tester
\n
\n(3/15/2017) - 1.2.96
\n\n- Blog: Fix option sanitizing for read more and masonry loading options
\n- Copyright: Fix option sanitizing for Customizer textarea
\n- Disable Elements: Fix PHP notice when saving post
\n- Menu Plus: Fix option sanitizing for mobile menu label option
\n- Page Header: Fix PHP notice when saving post
\n- Secondary Nav: Fix option sanitizing for mobile menu label option
\n
\n(3/14/2017) - 1.2.95
\n\n- Add notice if GeneratePress theme isn\'t activated
\n- Add notice if GeneratePress theme update is available
\n- General code cleanup and optimization
\n- Backgrounds: Use new CSS class to write dynamic CSS
\n- Backgrounds: Deprecate Generate_Backgrounds_Customize_Misc_Control
\n- Backgrounds: Add options to the new top bar widget area
\n- Blog: Add generate_excerpt_more_output filter to read more link
\n- Blog: Add generate_content_more_link_output filter to read more link when more tag is added
\n- Blog: Remove ellipses from Read more link default
\n- Blog: Use the_title_attribute() where necessary
\n- Blog: Add generate_excerpt_length filter
\n- Colors: Add options for new top bar widget area
\n- Copyright: General code clean up
\n- Disable Elements: Add new Top Bar widget area to disable options
\n- Disable Elements: Change Post Image label to Featured Image
\n- Disable Elements: Completely remove header HTML if set to disable
\n- Disable Elements: Completely remove navigation HTML if set to disable
\n- Disable Elements: Completely remove footer HTML if set to disable
\n- Disable Elements: Add generate_metabox_capability filter to meta box
\n- Hooks: Update jQuery cookie library
\n- Hooks: Add new GENERATE_HOOKS_DISALLOW_PHP constant to allow users to disable PHP execution
\n- Import Export: Verify correct option names
\n- Menu Plus: Change Navigation Logo Position label to Navigation Logo Placement
\n- Menu Plus: Make sure sticky.js only enqueues if absolutely necessary
\n- Menu Plus: Move Sticky Navigation options into their own section
\n- Menu Plus: Move Slide-out Navigation options into their own section
\n- Menu Plus: Fix slight icon width change when toggling slide-out navigation
\n- Menu Plus: Close slide-out menu on item click
\n- Page Header: Fix top margin when full width header is below the header
\n- Page Header: Use the_title_attribute() where necessary
\n- Page Header: Change \"Position\" labels to \"Location\"
\n- Page Header: Add new generate_page_header_metabox_capability filter to meta box
\n- Page Header: Prevent undefined index notices
\n- Secondary Nav: Fix sub-navigation background, text and image variables
\n- Secondary Nav: Add unit to value if it exists allowing 0px values
\n- Secondary Nav: Move background image options into the Backgrounds add-on
\n- Secondary Nav: Move spacing options into the Spacing add-on
\n- Secondary Nav: Move typography options into the Typography add-on
\n- Secondary Nav: Move color options into the Colors add-on
\n- Secondary Nav: Add option to merge with new top bar widget area
\n- Secondary Nav: Fix dropdown menu arrow spacing in live preview
\n- Secondary Nav: Use custom color palettes
\n- Sections: Improve CSS output
\n- Sections: Remove sections-no-sidebars class if Sections aren\'t activated
\n- Spacing: Improve mobile/non-mobile live previews in Customizer
\n- Spacing: Make sidebar width options range sliders
\n- Spacing: Add options for new top bar widget area
\n- Spacing: Add ability to link all 4 spacing controls together
\n- Spacing: Add all 4 sides to mobile content padding
\n- Spacing: Fix Customizer experience when switching between one container and separate containers
\n- Typography: Improve mobile/non-mobile live previews in Customizer
\n- Typography: Add options for new top bar widget area
\n- Typography: Update list of available fonts
\n- pt_PT translations added - thank you Pedro!
\n
\n(1/25/2017) - 1.2.94
\n\n- Menu Plus: Fix contained sticky menu with no transition + floating bug
\n
\n(1/24/2017) - 1.2.93
\n\n- Backgrounds: Fix 100% width option
\n- Blog: Change Post Image label to Featured Image
\n- Blog: Fully remove featured image if it\'s set to hide
\n- Colors: Add transparency slider to all background elements
\n- Colors: Remove defaults and dynamic CSS functions - the GP theme handles this
\n- Colors: Add new generate_default_color_palettes filter to set up default color palettes
\n- Copyright: Use new copyright filter if possible
\n- Disabe Elements: Hide mobile header if navigation is disabled
\n- Menu Plus: Remove classie.js
\n- Menu Plus: Add .navigation-stick class to all sticky menu transitions
\n- Menu Plus: Prevent slide-out navigation jump on desktop
\n- Menu Plus: Change Sticky Effect label to Sticky Transition
\n- Menu Plus: Clean up dynamic CSS
\n- Menu Plus: Add .navigation-logo class to the navigation logo
\n- Menu Plus: Rebuild and simplify navigation logo CSS
\n- Menu Plus: Add live preview to navigation logo height
\n- Menu Plus: Add new generate_navigation_logo to the Navigation Logo URL
\n- Menu Plus: Fix mixing up of slide-out and search icon when sticky and floating left/right
\n- Page Header: Add parallax speed filter - generate_page_header_parallax_speed
\n- Page Header: Make sure wp.media javascript object exist to avoid potential JS errors
\n- Page Header: Make parallax work when page header is set to contained width
\n- Page Header: Add generate_metabox_capability to Page Header meta box
\n- Page Header: Add new option to overwrite Navigation Logo per page
\n- Page Header: Fix full screen page header height when content is longer than the screen
\n- Secondary Nav: Change Navigation Position to Navigation Location
\n- Secondary Nav: Add defaults to the style.css and only add dynamic CSS if needed
\n- Secondary Nav: Improve mobile menu CSS
\n- Sections: Add new Section ID field
\n- Spacing: Fix instant preview for masonry and columns
\n- Spacing: Add size slider to the separator options
\n- Spacing: Add mobile content padding option
\n- Spacing: Improve live previewing performance in the Customizer
\n- Spacing: Remove defaults and dynamic CSS functions - the GP theme handles this
\n- Spacing: Set left and right footer widget area padding if it\'s set to 0
\n- Spacing: Clean up sidebar width code
\n- Spacing: Change range slider style to fit core WP style
\n- Typography: Move mobile font size options into their respective sections
\n- Typography: Remove defaults and dynamic CSS functions - the GP theme handles this
\n- Typography: Change generate_display_google_fonts() function to generate_enqueue_google_fonts()
\n- Typography: Change range slider style to fit core WP style
\n- Change license key field from text to password
\n- Czech translation updated
\n- German translation updated
\n- Brazilian translation added
\n- Italian translated updated
\n
\n(11/29/2016) - 1.2.92
\n\n- Blog: Fix category title and load more alignment while using masonry
\n- Blog: Fix masonry spacing on mobile
\n- Blog: Simplify masonry spacing
\n- Blog: Simplify columns spacing
\n- Menu Plus: Fix alignment jump when browser is zoomed in and resized down to 768px
\n- Menu Plus: Add generate_logo_title filter to sticky logo and mobile header logo
\n- Menu Plus: Add spacing to the menu logo when the inner navigation is set to full width
\n- Menu Plus: Fix navigation search issue with no transition sticky menu
\n- Menu Plus: Don\'t float mobile header navigation if no logo is set
\n- Typography: Adjust typography name sanitization function name to avoid errors with old GP versions
\n- Typography: Remove parameter from generate_display_google_fonts to avoid warning with child theme generators
\n- Typography: Add body line height option
\n- Typography: Add paragraph margin option
\n- Typography: Reduce copyright/footer font size default to 14px
\n- Typography: Add reset button to all size sliders
\n- Secondary Nav: Remove CSS which stops floating navigation at 1024px
\n- Secondary Nav: Fix jump when removing navigation in the Customizer
\n- Secondary Nav: New option: Inner navigation width
\n- Secondary Nav: Add reset button to font size slider
\n- Secondary Nav: Allow transitions on menu items
\n- Sections: Fix bug where error would happen if the user isn\'t using at least WordPress 4.5
\n- Sections: Remove GP theme grid dependency in admin
\n- Sections: Allow oembed in section content
\n- Sections: Use jQuery.on() instead of delegate()
\n- Sections: Remove unnecessary files
\n- Spacing: Prevent warning caused by wrong version constant
\n- Page Header: New filter: generate_get_blog_page_header - makes it possible to set the blog page header under different conditions
\n- Page Header: Improve full height page header functionality on mobile/orientation change
\n- Page Header: Remove fixed background attachment from parallax background image to help preserve image ratio
\n- Add prompt to add license key in Plugins area if it isn\'t activated and updates are available
\n- Move all language files into the /langs/ folder
\n- Reduce length of some text domains to avoid updating issue with some servers
\n- Chinese translations added - thanks Alfred!
\n- Portuguese translation added - thanks Alvaro!
\n- Russian translations updated - thanks Alex!
\n- German translations updated - thanks Daniel!
\n
\n(17/10/2016) - 1.2.91
\n\n- Menu Plus: Fix bug where navigation logo wasn\'t displaying when effect is set to None
\n- Menu Plus: Fix bug where mobile header javascript was showing up when it shouldn\'t
\n- Sections: Add Shortcodes Ultimate compatibility
\n- Page Header: Fix Italian translation
\n- Page Header: Only show metabox on public post types
\n- Page Header: Fully re-design metabox
\n- Page Header: Add padding unit option (px or %)
\n- Blog: Make excerpt length value update immediately in Customizer
\n- Blog: Improve masonry functionality
\n- Russian translations updated - massive thanks to Alexey!
\n
\n(2/10/2016) - 1.2.90
\n\n- Prevent direct access to all files
\n- All Czech translations updated (thanks Ondrej!)
\n- Copyright: Improve Customizer experience
\n- Sections: Completely re-designed and re-built Sections
\n- Sections: Section content is now saved into your default editor on update/save. This prevents theme-lock, meaning your content will still exist even if you remove Sections.
\n- Sections: Send to default editor button removed as the before removes the need for it
\n- Sections: Add bottom & top padding unit option (px or %)
\n- Page Header: Add generate_page_header_video_loop filter to disable looping of the page header video
\n- Page Header: Add option to remove the page header from single posts
\n- Page Header: Make number only inputs only accepts numbers
\n- Page Header: Force page header above the content if merged option is set
\n- Page Header: Disable automatic check for background video posters if no image is set
\n- Page Header: Use featured image as background image if no page header image is set
\n- Spacing: Remove duplicate menu item height CSS
\n- Spacing: Make inputs number only
\n- Spacing: All options are now instant preview
\n- Blog: Make post image sizes and excerpt length inputs number only
\n- Blog: Force full width masonry items on mobile
\n- Blog: Show Blog panel even when we\'re not viewing the blog in the Customizer
\n- Menu Plus: Reduce space between menu toggle and search icon on mobile with menu logo enabled
\n- Menu Plus: Show navigation logo option and navigation logo position option even if sticky navigation isn\'t enabled
\n- Menu Plus: Optimize javascript and put it all in files instead of in wp_footer
\n- Menu Plus: Allow navigation logo to show in sidebar navigation causing a sidebar logo effect
\n- Menu Plus: Float mobile header to the right on RTL installations
\n- Typography: Add new filter: generate_typography_variants
\n- Typography: Make font size, weight and decoration instant preview
\n- Typography: Only show top 200 popular Google Fonts in Customizer (increases Customizer performance)
\n- Typography: generate_number_of_fonts filter added so you can choose how many fonts to include in the Customizer list
\n- Typography: Remove 2 database queries
\n- Typography: Add Segoe UI font to default list
\n- Typography: Revamp how Google fonts get their category and variants (increase front end performance)
\n- Colors: Make all colors instant preview
\n- Secondary Navigation: Colors are now instant preview
\n- Secondary Navigation: Typography font weight, transform and size are now instant preview
\n- Secondary Navigation: Layout options are now instant preview
\n- Hooks: Disable spell check in hook textareas
\n- Hooks: Fix floating box issue on RTL installations
\n- Backgrounds: Use default WordPress image uploader customizer control
\n- Customizer: All Customizer controls are now rendered in javascript/json - big +1 for performance
\n
\n(7/23/2016) - 1.2.89
\n\n- Fix translations
\n- GP Hooks: Add new filter: generate_hooks_capability - change the capability for users who can edit hooks
\n- Disable Elements: Remove metabox from attachment post type
\n- Page Header: Fix issue where merged header navigation colors weren\'t working
\n- Page Header: Remove metabox from the attachment post type
\n- Menu Plus: Fix sticky menu not unsticking if it\'s the very top element
\n
\n(7/16/2016) - 1.2.88
\n\n- GP Premium: Cut down unnecessary folders to prevent update failures on some servers
\n- Page Header: Add a new option in Advanced Settings: Place content behind header (sliders etc..)
\n- Page Header: Fix header and navigation alignment in vertical centered page header when contained
\n- Sections: Rename template file to shorter name
\n- Typography: Rename control file to shorter name
\n- Copyright: Fix/improve live preview of copyright in the Customizer
\n- Blog: Show the read more label setting for both excerpt and full content settings
\n- Menu Plus: Fix sticky menu stopping at the bottom of the Page Header
\n- Menu Plus: Improve sticky menu experience
\n- Menu Plus: Float sticky menu logo right when navigation is set to float left
\n- Secondary Navigation: Adjust z-index
\n
\n(7/10/2016) - 1.2.87
\n\n- Increase database sanitization/escaping and harden security throughout all add-ons
\n- Backgrounds: Place options into sections inside Background Images panel
\n- Blog: Add new filter to set the column count: generate_blog_get_column_count
\n- Blog: Add title tag to read more link
\n- Secondary Navigation: Fix spacing issue with dropdown menu arrow
\n- Secondary Navigation: Remove Secondary Navigation panel
\n- Secondary Navigation: Move sections into their applicable panels
\n- Secondary Navigation: Add RTL language support
\n- Spacing: Place options into sections inside Spacing panel
\n- Spacing: Add RTL support
\n- Copyright: Move copyright textarea into the Customizer
\n- Copyright: Swedish translation added - thanks Jamal!
\n- Page Header: Fix logo setting to work with new WordPress 4.5 custom_logo feature
\n- Page Header: Vastly improved merged header option
\n- Page Header: Move Blog Page Header panel into the Blog panel
\n- Sections: Fix bug where first paragraph wasn\'t being correct wrapped in <p> tag
\n- Menu Plus: Move options into Layout panel
\n
\n(5/29/2016) - 1.2.86
\n\n- Blog: Allow resizer to upscale images
\n- Page Header: Allow resizer to upscale images
\n- Sections: Fix issue with images enlarging in Sections
\n
\n(5/24/2016) - 1.2.85
\n\n- Blog: Fix cropping when Photon is being used
\n- Page Header: Fix cropping when Photon is being used
\n
\n(5/23/2016) - 1.2.84
\n\n- Blog: Fix bug where two columns appear briefly at 768px width
\n- Blog: Change image resizer to more lightweight option
\n- Blog: Fix uneven spacing at the bottom of blog posts in columns
\n- Sections: Apply the_content filter once to the whole sections page to avoid multiple sharing icons being added by plugins etc..
\n- Page Header: Change image resizer to more lightweight option
\n- Page Header: Add apply image sizes button to the Blog Page Header crop options
\n- Translations: Czech translations updated - thanks Ondrej!
\n- Translations: Polish translations updated - thanks Krzysztof!
\n
\n(5/5/2016) - 1.2.83
\n\n- Blog: Fix bug where full width post wasn\'t displaying in columns
\n- Blog: Add a check for the blog content customizer control in the theme to prevent warning
\n- Blog: Add button to apply post image sizes in the Customizer to prevent unnecessary images being created
\n
\n(5/3/2016) - 1.2.82
\n\n- Blog: Improve masonry width logic
\n- Blog: Improve proportional image resizing
\n- Blog: Switch to a better image resizer
\n- Spacing: Add spacing for dropdown menu toggle and mobile items in the navigation
\n- Colors: Fix text-domain for \"Colors\" panel to allow it to be translated
\n- Colors: Add focus style to buttons
\n- Sections: Replace the_content filter with Sections specific filter to avoid plugins adding icons and other content into each section
\n- Page Header: Add background image as the video placeholder if it can\'t be loaded (mobile devices etc..)
\n- Page Header: Switch to a better image resizer
\n- Typography: Adjust label size in Typography sections in Customizer for longer translations
\n- Polish translations added - thanks, Paul!
\n
\n(3/24/2016) - 1.2.81
\n\n- Page Header: Fix javascript bug in Safari
\n
\n(3/23/2016) - 1.2.80
\n\n- Page Header: Fix iOS bug with parallax background image
\n- Page Header: Move \"Appearance > Blog Page Header\" to \"Customize > Page Header > Blog\"
\n- Page Header: Adjust proportional resizing
\n- Page Header: Add generate_page_header_featured_image filter to force usage of the featured image over the custom field
\n- Page Header: Add option to merge site header and page header with a transparent navigation
\n- Page Header: Add option to include a video background in your page header
\n- Page Header: Add option to replace your logo/header on individual pages/posts
\n- Page Header: Improve metabox saving to prevent empty values in the database
\n- Page Header: Minify parallax JS
\n- Typography: Add input fields to font sizes to manually adjust them without slider
\n- Typography: Adjust separators in Customizer
\n- Typography: Add mobile font sizes for the main title, H1 and H2
\n- Menu Plus: Adjust navigation width with container width in Customizer
\n- Menu Plus: Fix sticky navigation spacer width
\n- Menu Plus: Navigation float right aligns sticky menu items to the right
\n- Menu Plus: Add new dropdown arrows to slideout menu
\n- Menu Plus: New Feature: Mobile Header
\n- Menu Plus: Separate options into panels
\n- Menu Plus: Close slideout menu with escape key
\n- Secondary Nav: Fix separator spacing below secondary navigation in the widget area
\n- Secondary Nav: Add support for navigation click dropdown
\n- Secondary Nav: Minify CSS and JS
\n- Blog: Fix category/author page header when columns are set
\n- Blog: Remove generate_blog_activate_masonry function and bundle it in with generate_blog_get_masonry function
\n- Blog: Turn off masonry if we\'re on WooCommerce search results
\n- Blog: Turn off columns if we\'re on WooCommerce search results
\n- Blog: Minify CSS and JS
\n- Colors: Add focus styles to navigation
\n- Backgrounds: Add separators in Customizer
\n- Backgrounds: Fix doubling up background images in the content when One Container is set
\n- Spacing: Add separators in Customizer
\n- Sections: Improve editor handling when visual editor is turned off
\n- Sections: Use excerpt metabox on archives/blog if Sections is in use in single post
\n- Sections: Fix bug where archives/blog loses layout if most recent post is using Sections
\n- Sections: Minify CSS and JS
\n- Disable Elements: Improve metabox saving to prevent empty values in the database
\n- Italian translations added for all add-ons - thank you Roberto!
\n- German translations updated for all add-ons - thank you Daniel!
\n
\n(12/22/2015) - 1.2.79
\n\n- Spacing: Add function_exists in case GP theme isn\'t activated
\n
\n(12/21/2015) - 1.2.78
\n\n- Backgrounds: Fix bug where navigation background image was showing in sub-navigation as well
\n- Backgrounds: Optimize CSS
\n- Colors: Optimize CSS
\n- Secondary Nav: Remove unnecessary CSS from <head>
\n- Spacing: Optimize CSS
\n- Typography: Optimize CSS
\n- Menu Plus: Fix slideout menu glitch when menu item has # as URL
\n- Menu Plus: Improve sticky functionality and display
\n- Menu Plus: Update sticky menu width when navigation is container and layout is updated
\n- Menu Plus: Improve slideout menu transition
\n- Blog: Add filter to add post types for the masonry width metabox: generate_blog_masonry_metabox
\n- Blog: Add option to set posts as equal height columns
\n- Blog: Update masonry when layout is changed in Customizer
\n- Blog: Add safeguard in case people type Auto in post image sizes
\n- Sections: Add support for password protected pages and Sections
\n- Spacing: Remove widget padding if one container is set
\n- Spacing: Right and left content padding now affects content area when One Container is set
\n- Page Header: Fix proportional resizing
\n- Updater functionality improved
\n
\n(11/29/2015) - 1.2.77
\n\n- Blog: Fix warning when post image width is set without a height
\n
\n(11/27/2015) - 1.2.76
\n\n- Menu Plus: Don\'t display sticky menu logo if sticky menu is disabled
\n
\n(11/27/2015) - 1.2.75
\n\n- Czech translations added to all add-ons - thanks Ondrej!
\n- Slovak translation added to GP Premium - thanks Jan!
\n- Move from email activation to license key activation
\n- Menu Plus: Add ability to add menu item with slider-exit class to exit the slideout menu
\n- Menu Plus: Add generate_after_slideout_navigation hook
\n- Menu Plus: Adjust mobile search item selector to include ability for more items to be added
\n- Menu Plus: Fix slideout menu on Windows phones
\n- Menu Plus: Reduce amount of CSS shown in the <head> section
\n- Blog: Use array for image resizer instead of string
\n- Blog: Show date and author on single post even if content title is hidden
\n- Hooks: Move before header hook content above navigation when set to above header
\n- Colors: Adjust mobile search item selector to include ability for more items to be added
\n- Colors: Reduce amount of CSS shown in the <head> section
\n- Spacing: Adjust mobile search item selector to include ability for more items to be added
\n- Spacing: Reduce amount of CSS shown in the <head> section
\n- Sections: Allow sidebars to display on with Sections if generate_sections_sidebars filter is set to true
\n- Sections: Make adjustment to ensure compatibility with PHP7
\n- Disable Elements: Disabling the site navigation also disbale the sticky navigation if Menu Plus is activated
\n- Typography: Reduce amount of CSS shown in the <head> section
\n- Backgrounds: Reduce amount of CSS shown in the <head> section
\n- Page Header: Reduce CSS shown in <head> section if there\'s no page header content
\n- Secondary Nav: Reduce amount of CSS shown in the <head> section
\n
\n(10/30/2015) - 1.2.74
\n\n- Menu Plus: Fix mobile menu overlap with search icon when sticky effect set to \"none\"
\n
\n(10/29/2015) - 1.2.73
\n\n- Blog: Allow post image cropping to have proportional width based on height
\n- Blog: Hiding the date, author, categories, tags and comments link fully removes them (requires GP 1.3.18)
\n- Typography: Add font size controller for footer/copyright
\n- Page Header: Fix full screen issue when refreshing half way down the screen
\n- Colors: Fix missing placeholder text in Edge browser
\n- Colors: Adjust mobile search item selector
\n- Menu Plus: Change \"hamburger\" icon to close icon on slideout menu open
\n- Menu Plus: Fix bug where mobile only sticky menu was appear on desktop when set to fade
\n- Menu Plus: Fix background image issue when slideout menu is enabled
\n- Menu Plus: Add classes to <body> element for site logo in navigation/sticky navigation
\n- Menu Plus: Add styling for mobile search item
\n- Menu Plus: Replace slideout menu script with a more lightweight, efficient one
\n- Disable Elements: Disabling the headline/title fully removes it from the code (requires GP 1.3.18)
\n- Spacing: Add styling for mobile search item
\n
\n----
\n(10/3/2015) - 1.2.72
\n\n- Blog: Fix masonry on tablet orientation change
\n- Blog: Fix masonry on search results page
\n- Menu Plus: Fix sticky menu bug when navigation is in sidebar
\n- Menu Plus: Remove empty javascript element if slideout menu is disabled
\n- Menu Plus: Fix sticky menu bug when mobile menu is toggled
\n- Menu Plus: Delay sticky script from initializing until all other scripts are done
\n- Page Header: Add microdata to page header image
\n- Spacing: Fix mobile search spacing
\n- Sections: Add generate_sections_default_padding_top and generate_sections_default_padding_bottom filters for the default padding
\n
\n----
\n(9/16/2015) - 1.2.71
\n\n- Menu Plus: Fix empty alert
\n
\n----
\n(9/14/2015) - 1.2.70
\n\n- Menu Plus: German translation added (thank you, Daniel!)
\n- Disable Elements: Disable post image on single template if set
\n- Spacing: Adjust spacing for mobile search
\n- Typography: Range slider settings adjusted
\n- Sections: Fix Add Media button when in Text editor
\n- Menu Plus: Fix conflict with navigation search in mobile menu
\n- Page Header: Fix mobile bug on Chrome with full height page headers
\n- Menu Plus: Fix Secondary Navigation dropdown issue when slideout menu is enabled
\n
\n----
\n(8/24/2015) - 1.2.69
\n\n- [!] Menu Plus: Sticky Menu Slide was showing up behind content
\n- [*] Menu Plus: Remove notices if GP isn\'t activated
\n- [*] Page Header: Remove notice if GP isn\'t activated
\n
\n----
\n(8/22/2015) - 1.2.68
\n\n- [!] Blog: Remove masonry load more button if linked directly to last page
\n- [!] Sections: Fix issue with sections displaying on IE8
\n- [*] Sections: Add new filter to allow sections on any post type you like: generate_sections_post_types
\n- [+] Page Header: Add new filter to allow page header link to open in new tab: generate_page_header_target
\n- [!] Menu Plus: Fix error when using Jetpack\'s Mobile Theme
\n- [*] Menu Plus: Improve fade transition
\n- [!] Colors: Fix mobile menu text hover
\n- [+] GP Premium: Activate/Deactivate multiple add-ons at once
\n
\n----
\n(8/6/2015) - 1.2.67
\n\n- [*] Disable Elements: Disable post image now works without Page Header being activated
\n- [!] Menu+: Fix bug where hidden navigation clone was conflicting with secondary navigation
\n- [*] Secondary Nav: Mobile menu toggle changed from <h3> to <button>
\n+ If you\'ve used h3.menu-toggle in any custom CSS, you\'ll need to adjust it (.menu-toggle is fine) \n
\n----
\n(8/2/2015) - 1.2.66
\n\n- [*] Menu+: Smoothen slideout transitions
\n- [+] Menu+: Add \"generate_menu_slideout_effect\" filter
\n- [+] Menu+: Add \"generate_menu_slideout_position\" filter
\n- [!] Menu+: Fix alignment issue with float right contained sticky menu
\n- [*] Menu+: Show sticky menu on mobile only, desktop only or both
\n- [*] Menu+: Various tweaks
\n- [+] Blog: Add jump to anchor when using read more tag
\n
\n----
\n(8/1/2015) - 1.2.65
\n\n- [+] Menu Plus: Added to GP Premium
\n- [*] Blog: Run image resizer on front-end only
\n- [*] Page Header: Run image resizier on front-end only
\n- [*] Page Header: Run cmb2 only if it hasn\'t already been initialized
\n- [*] Blog: Remove float on floated post images on mobile
\n- [*] All: Email/add-on activation improved
\n
\n----
\n(7/13/2015) - 1.2.64
\n\n- [*] Blog: If the read more input is empty, don\'t include markup in post
\n- [*] Blog: fix masonry horizontal scroll on mobile (no sidebars)
\n- [*] Blog: Fix post image (float left or right) margin on mobile
\n- [*] Secondary Nav: Adjust mobile breakpoint
\n- [!] Secondary Nav: Fix secondary navigation font bug
\n- [!] Typography: Fix weird Google Font rendering bug
\n- [!] Sections: Fix bug where paragraphs were being stripped
\n- [!] Sections: Fix shortcode bug
\n
\n----
\n(6/28/2015) - 1.2.63
\n\n- [+] Typography + Spacing: Italian translations added (thanks, Roberto!!)
\n- [+] Allow shortcodes in text widgets
\n- [!] Typography: Fix bug where variants weren\'t registering
\n
\n----
\n(6/25/2015) - 1.2.62
\n\n- [+] All add-ons - French translations updated (thanks, Philippe!!)
\n- [+] All add-ons - Russian translations added (thanks, Alexey!!)
\n- [*] Page Header: Improve fullscreen height and vertical center functionality
\n- [*] Secondary Nav: Wrap mobile menu in span
\n- [*] Sections: Fix some weird CSS styling in editor
\n- [*] Secondary Nav: Updated mobile breakpoint to 767px
\n- [+] Sections: Add generate_sections_parallax_speed filter to change the speed of parallax effect
\n- [+] Blog: Add new filter: generate_blog_activate_masonry - this checks whether we should activate masonry or not
\n- [+] Blog: Add code to allow Google Analtyics to track masonry load more as pageviews
\n- [+] Typography: Major update! Values changed to allow future Google Font additions/changes - please backup before updating.
\n
\n----
\n(5/20/2015) - 1.2.61
\n\n- [!] Sections: Fix spacing bug while using one container
\n- [!] Typography: Fix subset issue
\n- [*] Translation files updated
\n- [+] Blog: Add class to read more paragraph container
\n- [!] Secondary Nav: Fix background image upload controls
\n- [*] Blog: Fix broken translation strings
\n- [+] Sections: Add ability to use Sections on posts
\n
\n----
\n(5/16/2015) - 1.2.6
\n\n- [*] Page Header: Performance improvements
\n- [*] Page Header: GP_IMAGE_RESIZER constant added to give option to disable automatic thumbnail regeneration
\n- [x] Page Header: Crop position removed for now
\n- [*] French translations updated (thanks, Philippe!!)
\n- [!] Copyright: Fix bug where copyright was being removed when email was saved
\n
\n----
\n(5/13/2015) - 1.2.5
\n[!] Hooks: Fix bug where Inside Content Container wasn\'t showing up
\n----
\n(5/6/2015) - 1.2.4
\n\n- [!] Page Header: Add function_exists() functions to admin-options.php to stop error when standalone and GP Premium are activated.
\n- [!] Sections: Fix bug where sidebar padding wasn\'t working with one container set
\n- [*] Sections: Improve editor when visual editor disabled
\n- [!] Page Header: Fix bug in parallax.js
\n- [*] German language updated through all add-ons (thanks, Daniel!!)
\n- [*] Blog: Disallow masonry on any post types but the core \"post\" type
\n- [!] Sections: Remove background color on sections pages when one container is set.
\n- [!] Page Header: Remove empty space on attachment page
\n- [*] Import/Export: Delete GP Hooks specific import - no longer needed
\n- [+] Hooks: Add option to disable individual hooks
\n- [+] Hooks: Move options to one table - reduces queries
\n- [+] Typography: Widget content size option added
\n- [!] Sections: Fix bug dealing with sidebar layouts
\n- [*] Email activation performance increased
\n
\n----
\n(4/14/2015) - 1.2.3
\n\n- [!] Sections: Fix language path
\n- [*] All add-ons: Update language files
\n- [!] Sections: Remove wp_enqueue_media() call which was breaking featured image
\n
\n----
\n(4/12/2015) - 1.2.2
\n\n- [!] Spacing: Fix bug where sidebar padding wasn\'t working with one container set
\n- [!] Sections: Fix error relating to old version of PHP
\n
\n----
\n(4/11/2015) - 1.2.1
\n\n- [!] Sections: Fix bug where HTML was being stripped
\n
\n----
\n(4/9/2015) - 1.2
\n\n- [+] German translations added (thank you Daniel!!)
\n- [*] Page Header & Blog: remove bfi_thumb and use WordPress resizer (reduced memory usage)
\n- [*] Typography: Group typography options into areas
\n- [+] Typography: Comic Sans MS added to font list
\n- [*] Colors: French translation updated
\n- [*] Spacing: French translation updated
\n- [*] Blog: French translation updated
\n- [*] Copyright: French translation updated
\n- [+] Copyright: Save button added below textarea
\n- [+] Typography: French translation added
\n- [*] Secondary Nav: Mobile breakpoint removed from mobile.css and added to enqueue function
\n- [+] Sections: Introducing Generate Sections
\n- [!] Page Header: Fix bug where add paragraphs doesn\'t work on Blog Header
\n- [+] Import/Export: Ability to import/export GP Hooks added
\n- [+] Hooks: Ability to import/export GP Hooks added
\n- [*] Page Header: Disable parallax on mobile
\n- [!] Blog: Show next/prev links even when everything else is hidden
\n- [*] Blog: Masonry improved
\n
\n----
\n(1/28/2015) - 1.1
\n\n- [+] Spacing: French translation added
\n- [+] Copyright: French translation added
\n- [+] Blog: French translation added
\n- [*] Blog: Choosing medium as the masonry block width gives items 50% width.
\n- [*] Blog: Masonry re-written to perform better
\n- [+] Page Header: New options page added (Appearance > Blog Page Header) - add a page header to your blog
\n- [+] Page Header: Better parallax effect added to page header background
\n- [!] Page Header: Resizing image turned it to PNG and increased file size
\n- [+] Page Header: Added option to enable full screen background image
\n- [+] Page Header: Added option to vertically center content
\n- [+] Colors: Color options added for H1, H2 and H3 elements
\n- [+] Typography: Font fallback set - use generate_fallback_font filter to change it
\n
\n----
\n(12/15/2014) - 1.0
\n\n- [*] Blog: Adjustments made to alignment CSS to work with W3 Total Cache
\n- [+] Typography: More fonts added
\n- [+] Typography: Filter added to subset
\n- [+] Colors: French translation added
\n
\n----
\n(11/17/2014) - 0.9
\n\n- [!] Blog: Applied post image position to images using Page Header addon
\n
\n----
\n(11/17/2014) - 0.8
\n\n- [*] Blog: Hiding post images works again
\n
\n----
\n(11/16/2014) - 0.7
\n\n- [+] Page Header: Option to add background color
\n- [*] Page Header: Background image no longer required for other options
\n- [*] Page Header: Image resizer now uses BFI Thumb
\n- [+] Page Header: Option to move post header below the title
\n- [*] Secondary Nav: Mobile breakpoint increased to include tablets
\n- [!] Secondary Nav: Fix bug causing Trebuchet MS not to work
\n- [!] Colors: Navigation current text color wasn\'t working while navigation floating right
\n- [*] Colors: Change color of placeholder text to text color
\n- [!] Secondary Nav: Remove secondary navigation element if no menu is set
\n- [+] Blog: Add option to hide categories
\n- [+] Blog: Choose alignment of post image
\n- [+] Blog: Choose size of post image
\n- [+] Hooks: Added inside main content container hook
\n
\n----
\n(10/27/2014) - 0.6
\n\n- [!] Typography: Fix bug with non Google fonts calling to Google
\n
\n----
\n(10/20/2014) - 0.5
\n\n- [!] Disable Elements: Fix bug applying latest post setting to blog
\n- [*] Backgrounds: Upload buttons now use Media Library
\n- [!] Blog: Fix masonry spacing issues
\n- [*] Page Header: Code cleanup
\n
\n----
\n(10/11/2014) - 0.4
\n\n- [+] Copyright: Allow shortcodes in Copyright
\n- [*] Copyright: Changed copyright field to textarea
\n- [!] Blog: Fix mobile bug in masonry blog on iPhone
\n- [*] Spacing: Change separator spacing from padding to margin
\n- [*] Translation files updated
\n
\n----
\n(10/2/2014) - 0.3
\n\n- [!] Blog: Not able to hide author on single posts
\n- [!] Backgrounds: Background images double in content if One Container is set
\n- [+] GP Hooks: Add After Footer Widgets to GP Hooks
\n- [+] Secondary Nav: Option to change \"Menu\" label on mobile secondary navigation
\n- [!] Page Header: buddypress fix
\n
\n----
\n(9/17/2014) - 0.2
\n\n- [*] Make Google Fonts call more robust
\n- [!] Fix secondary navigation link color when floating right
\n- [+] Background image options added to secondary navigation
\n- [+] File structures cleaned up
\n- [+] Masonry width and most recent post masonry width options added
\n
\n----
\n(9/7/2014) - 0.1
\n\n- Initial Release
\n
\n\";}s:7:\"banners\";s:41:\"a:2:{s:4:\"high\";s:0:\"\";s:3:\"low\";s:0:\"\";}\";}}s:12:\"translations\";a:0:{}s:9:\"no_update\";a:42:{s:21:\"adrotate/adrotate.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:22:\"w.org/plugins/adrotate\";s:4:\"slug\";s:8:\"adrotate\";s:6:\"plugin\";s:21:\"adrotate/adrotate.php\";s:11:\"new_version\";s:6:\"4.13.2\";s:3:\"url\";s:39:\"https://wordpress.org/plugins/adrotate/\";s:7:\"package\";s:58:\"https://downloads.wordpress.org/plugin/adrotate.4.13.2.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:60:\"https://ps.w.org/adrotate/assets/icon-256x256.png?rev=970153\";s:2:\"1x\";s:60:\"https://ps.w.org/adrotate/assets/icon-128x128.png?rev=970153\";}s:7:\"banners\";a:1:{s:2:\"1x\";s:63:\"https://ps.w.org/adrotate/assets/banner-772x250.jpg?rev=1691423\";}s:11:\"banners_rtl\";a:0:{}}s:19:\"akismet/akismet.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:21:\"w.org/plugins/akismet\";s:4:\"slug\";s:7:\"akismet\";s:6:\"plugin\";s:19:\"akismet/akismet.php\";s:11:\"new_version\";s:5:\"4.0.8\";s:3:\"url\";s:38:\"https://wordpress.org/plugins/akismet/\";s:7:\"package\";s:56:\"https://downloads.wordpress.org/plugin/akismet.4.0.8.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:59:\"https://ps.w.org/akismet/assets/icon-256x256.png?rev=969272\";s:2:\"1x\";s:59:\"https://ps.w.org/akismet/assets/icon-128x128.png?rev=969272\";}s:7:\"banners\";a:1:{s:2:\"1x\";s:61:\"https://ps.w.org/akismet/assets/banner-772x250.jpg?rev=479904\";}s:11:\"banners_rtl\";a:0:{}}s:51:\"all-in-one-wp-security-and-firewall/wp-security.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:49:\"w.org/plugins/all-in-one-wp-security-and-firewall\";s:4:\"slug\";s:35:\"all-in-one-wp-security-and-firewall\";s:6:\"plugin\";s:51:\"all-in-one-wp-security-and-firewall/wp-security.php\";s:11:\"new_version\";s:5:\"4.3.6\";s:3:\"url\";s:66:\"https://wordpress.org/plugins/all-in-one-wp-security-and-firewall/\";s:7:\"package\";s:78:\"https://downloads.wordpress.org/plugin/all-in-one-wp-security-and-firewall.zip\";s:5:\"icons\";a:1:{s:2:\"1x\";s:88:\"https://ps.w.org/all-in-one-wp-security-and-firewall/assets/icon-128x128.png?rev=1232826\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:91:\"https://ps.w.org/all-in-one-wp-security-and-firewall/assets/banner-1544x500.png?rev=1914011\";s:2:\"1x\";s:90:\"https://ps.w.org/all-in-one-wp-security-and-firewall/assets/banner-772x250.png?rev=1914013\";}s:11:\"banners_rtl\";a:0:{}}s:65:\"amazon-associates-link-builder/amazon-associates-link-builder.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:44:\"w.org/plugins/amazon-associates-link-builder\";s:4:\"slug\";s:30:\"amazon-associates-link-builder\";s:6:\"plugin\";s:65:\"amazon-associates-link-builder/amazon-associates-link-builder.php\";s:11:\"new_version\";s:5:\"1.8.0\";s:3:\"url\";s:61:\"https://wordpress.org/plugins/amazon-associates-link-builder/\";s:7:\"package\";s:79:\"https://downloads.wordpress.org/plugin/amazon-associates-link-builder.1.8.0.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:83:\"https://ps.w.org/amazon-associates-link-builder/assets/icon-256x256.png?rev=1554485\";s:2:\"1x\";s:83:\"https://ps.w.org/amazon-associates-link-builder/assets/icon-128x128.png?rev=1554485\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:86:\"https://ps.w.org/amazon-associates-link-builder/assets/banner-1544x500.jpg?rev=1555300\";s:2:\"1x\";s:85:\"https://ps.w.org/amazon-associates-link-builder/assets/banner-772x250.jpg?rev=1555300\";}s:11:\"banners_rtl\";a:0:{}}s:37:\"blogger-importer/blogger-importer.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:30:\"w.org/plugins/blogger-importer\";s:4:\"slug\";s:16:\"blogger-importer\";s:6:\"plugin\";s:37:\"blogger-importer/blogger-importer.php\";s:11:\"new_version\";s:3:\"0.9\";s:3:\"url\";s:47:\"https://wordpress.org/plugins/blogger-importer/\";s:7:\"package\";s:63:\"https://downloads.wordpress.org/plugin/blogger-importer.0.9.zip\";s:5:\"icons\";a:3:{s:2:\"2x\";s:69:\"https://ps.w.org/blogger-importer/assets/icon-256x256.png?rev=1908375\";s:2:\"1x\";s:61:\"https://ps.w.org/blogger-importer/assets/icon.svg?rev=1908375\";s:3:\"svg\";s:61:\"https://ps.w.org/blogger-importer/assets/icon.svg?rev=1908375\";}s:7:\"banners\";a:1:{s:2:\"1x\";s:70:\"https://ps.w.org/blogger-importer/assets/banner-772x250.png?rev=547650\";}s:11:\"banners_rtl\";a:0:{}}s:52:\"blogger-to-wordpress-redirection/b2w-redirection.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:46:\"w.org/plugins/blogger-to-wordpress-redirection\";s:4:\"slug\";s:32:\"blogger-to-wordpress-redirection\";s:6:\"plugin\";s:52:\"blogger-to-wordpress-redirection/b2w-redirection.php\";s:11:\"new_version\";s:5:\"2.2.5\";s:3:\"url\";s:63:\"https://wordpress.org/plugins/blogger-to-wordpress-redirection/\";s:7:\"package\";s:81:\"https://downloads.wordpress.org/plugin/blogger-to-wordpress-redirection.2.2.5.zip\";s:5:\"icons\";a:1:{s:7:\"default\";s:83:\"https://s.w.org/plugins/geopattern-icon/blogger-to-wordpress-redirection_ffffff.svg\";}s:7:\"banners\";a:1:{s:2:\"1x\";s:86:\"https://ps.w.org/blogger-to-wordpress-redirection/assets/banner-772x250.jpg?rev=479756\";}s:11:\"banners_rtl\";a:0:{}}s:43:\"broken-link-checker/broken-link-checker.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:33:\"w.org/plugins/broken-link-checker\";s:4:\"slug\";s:19:\"broken-link-checker\";s:6:\"plugin\";s:43:\"broken-link-checker/broken-link-checker.php\";s:11:\"new_version\";s:6:\"1.11.5\";s:3:\"url\";s:50:\"https://wordpress.org/plugins/broken-link-checker/\";s:7:\"package\";s:69:\"https://downloads.wordpress.org/plugin/broken-link-checker.1.11.5.zip\";s:5:\"icons\";a:1:{s:7:\"default\";s:70:\"https://s.w.org/plugins/geopattern-icon/broken-link-checker_bdc7cb.svg\";}s:7:\"banners\";a:1:{s:2:\"1x\";s:74:\"https://ps.w.org/broken-link-checker/assets/banner-772x250.jpg?rev=1268512\";}s:11:\"banners_rtl\";a:0:{}}s:28:\"category-posts/cat-posts.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:28:\"w.org/plugins/category-posts\";s:4:\"slug\";s:14:\"category-posts\";s:6:\"plugin\";s:28:\"category-posts/cat-posts.php\";s:11:\"new_version\";s:5:\"4.8.5\";s:3:\"url\";s:45:\"https://wordpress.org/plugins/category-posts/\";s:7:\"package\";s:63:\"https://downloads.wordpress.org/plugin/category-posts.4.8.5.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:67:\"https://ps.w.org/category-posts/assets/icon-256x256.png?rev=1419008\";s:2:\"1x\";s:67:\"https://ps.w.org/category-posts/assets/icon-128x128.png?rev=1419008\";}s:7:\"banners\";a:1:{s:2:\"1x\";s:69:\"https://ps.w.org/category-posts/assets/banner-772x250.png?rev=1810662\";}s:11:\"banners_rtl\";a:0:{}}s:40:\"coschedule-by-todaymade/tm-scheduler.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:37:\"w.org/plugins/coschedule-by-todaymade\";s:4:\"slug\";s:23:\"coschedule-by-todaymade\";s:6:\"plugin\";s:40:\"coschedule-by-todaymade/tm-scheduler.php\";s:11:\"new_version\";s:5:\"3.2.1\";s:3:\"url\";s:54:\"https://wordpress.org/plugins/coschedule-by-todaymade/\";s:7:\"package\";s:72:\"https://downloads.wordpress.org/plugin/coschedule-by-todaymade.3.2.1.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:76:\"https://ps.w.org/coschedule-by-todaymade/assets/icon-256x256.png?rev=1710516\";s:2:\"1x\";s:76:\"https://ps.w.org/coschedule-by-todaymade/assets/icon-128x128.png?rev=1710516\";}s:7:\"banners\";a:1:{s:2:\"1x\";s:78:\"https://ps.w.org/coschedule-by-todaymade/assets/banner-772x250.png?rev=1710553\";}s:11:\"banners_rtl\";a:0:{}}s:33:\"duplicate-post/duplicate-post.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:28:\"w.org/plugins/duplicate-post\";s:4:\"slug\";s:14:\"duplicate-post\";s:6:\"plugin\";s:33:\"duplicate-post/duplicate-post.php\";s:11:\"new_version\";s:5:\"3.2.2\";s:3:\"url\";s:45:\"https://wordpress.org/plugins/duplicate-post/\";s:7:\"package\";s:63:\"https://downloads.wordpress.org/plugin/duplicate-post.3.2.2.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:67:\"https://ps.w.org/duplicate-post/assets/icon-256x256.png?rev=1612753\";s:2:\"1x\";s:67:\"https://ps.w.org/duplicate-post/assets/icon-128x128.png?rev=1612753\";}s:7:\"banners\";a:1:{s:2:\"1x\";s:69:\"https://ps.w.org/duplicate-post/assets/banner-772x250.png?rev=1612986\";}s:11:\"banners_rtl\";a:0:{}}s:25:\"duplicator/duplicator.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:24:\"w.org/plugins/duplicator\";s:4:\"slug\";s:10:\"duplicator\";s:6:\"plugin\";s:25:\"duplicator/duplicator.php\";s:11:\"new_version\";s:6:\"1.2.48\";s:3:\"url\";s:41:\"https://wordpress.org/plugins/duplicator/\";s:7:\"package\";s:60:\"https://downloads.wordpress.org/plugin/duplicator.1.2.48.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:63:\"https://ps.w.org/duplicator/assets/icon-256x256.png?rev=1298463\";s:2:\"1x\";s:63:\"https://ps.w.org/duplicator/assets/icon-128x128.png?rev=1298463\";}s:7:\"banners\";a:1:{s:2:\"1x\";s:65:\"https://ps.w.org/duplicator/assets/banner-772x250.png?rev=1645055\";}s:11:\"banners_rtl\";a:0:{}}s:21:\"easyazon/easyazon.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:22:\"w.org/plugins/easyazon\";s:4:\"slug\";s:8:\"easyazon\";s:6:\"plugin\";s:21:\"easyazon/easyazon.php\";s:11:\"new_version\";s:6:\"4.0.20\";s:3:\"url\";s:39:\"https://wordpress.org/plugins/easyazon/\";s:7:\"package\";s:58:\"https://downloads.wordpress.org/plugin/easyazon.4.0.20.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:61:\"https://ps.w.org/easyazon/assets/icon-256x256.png?rev=1150616\";s:2:\"1x\";s:61:\"https://ps.w.org/easyazon/assets/icon-128x128.png?rev=1150616\";}s:7:\"banners\";a:1:{s:2:\"1x\";s:62:\"https://ps.w.org/easyazon/assets/banner-772x250.png?rev=859603\";}s:11:\"banners_rtl\";a:0:{}}s:39:\"easy-google-fonts/easy-google-fonts.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:31:\"w.org/plugins/easy-google-fonts\";s:4:\"slug\";s:17:\"easy-google-fonts\";s:6:\"plugin\";s:39:\"easy-google-fonts/easy-google-fonts.php\";s:11:\"new_version\";s:5:\"1.4.3\";s:3:\"url\";s:48:\"https://wordpress.org/plugins/easy-google-fonts/\";s:7:\"package\";s:60:\"https://downloads.wordpress.org/plugin/easy-google-fonts.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:69:\"https://ps.w.org/easy-google-fonts/assets/icon-256x256.png?rev=991207\";s:2:\"1x\";s:69:\"https://ps.w.org/easy-google-fonts/assets/icon-128x128.png?rev=991207\";}s:7:\"banners\";a:1:{s:2:\"1x\";s:71:\"https://ps.w.org/easy-google-fonts/assets/banner-772x250.png?rev=990172\";}s:11:\"banners_rtl\";a:0:{}}s:19:\"embedly/embedly.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:21:\"w.org/plugins/embedly\";s:4:\"slug\";s:7:\"embedly\";s:6:\"plugin\";s:19:\"embedly/embedly.php\";s:11:\"new_version\";s:5:\"4.9.2\";s:3:\"url\";s:38:\"https://wordpress.org/plugins/embedly/\";s:7:\"package\";s:56:\"https://downloads.wordpress.org/plugin/embedly.4.9.2.zip\";s:5:\"icons\";a:3:{s:2:\"2x\";s:60:\"https://ps.w.org/embedly/assets/icon-256x256.png?rev=1247822\";s:2:\"1x\";s:52:\"https://ps.w.org/embedly/assets/icon.svg?rev=1247823\";s:3:\"svg\";s:52:\"https://ps.w.org/embedly/assets/icon.svg?rev=1247823\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:63:\"https://ps.w.org/embedly/assets/banner-1544x500.png?rev=1251323\";s:2:\"1x\";s:62:\"https://ps.w.org/embedly/assets/banner-772x250.png?rev=1251325\";}s:11:\"banners_rtl\";a:0:{}}s:37:\"facebook-likebox/facebook-likebox.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:30:\"w.org/plugins/facebook-likebox\";s:4:\"slug\";s:16:\"facebook-likebox\";s:6:\"plugin\";s:37:\"facebook-likebox/facebook-likebox.php\";s:11:\"new_version\";s:6:\"3.0.14\";s:3:\"url\";s:47:\"https://wordpress.org/plugins/facebook-likebox/\";s:7:\"package\";s:59:\"https://downloads.wordpress.org/plugin/facebook-likebox.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:69:\"https://ps.w.org/facebook-likebox/assets/icon-256x256.png?rev=1688601\";s:2:\"1x\";s:69:\"https://ps.w.org/facebook-likebox/assets/icon-128x128.png?rev=1688601\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:72:\"https://ps.w.org/facebook-likebox/assets/banner-1544x500.png?rev=1688601\";s:2:\"1x\";s:71:\"https://ps.w.org/facebook-likebox/assets/banner-772x250.png?rev=1688601\";}s:11:\"banners_rtl\";a:0:{}}s:51:\"featured-image-reminder/featured-image-reminder.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:37:\"w.org/plugins/featured-image-reminder\";s:4:\"slug\";s:23:\"featured-image-reminder\";s:6:\"plugin\";s:51:\"featured-image-reminder/featured-image-reminder.php\";s:11:\"new_version\";s:3:\"1.0\";s:3:\"url\";s:54:\"https://wordpress.org/plugins/featured-image-reminder/\";s:7:\"package\";s:66:\"https://downloads.wordpress.org/plugin/featured-image-reminder.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:76:\"https://ps.w.org/featured-image-reminder/assets/icon-256x256.jpg?rev=1004187\";s:2:\"1x\";s:76:\"https://ps.w.org/featured-image-reminder/assets/icon-128x128.jpg?rev=1004187\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:79:\"https://ps.w.org/featured-image-reminder/assets/banner-1544x500.jpg?rev=1004187\";s:2:\"1x\";s:78:\"https://ps.w.org/featured-image-reminder/assets/banner-772x250.jpg?rev=1004187\";}s:11:\"banners_rtl\";a:0:{}}s:23:\"font-awesome/plugin.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:26:\"w.org/plugins/font-awesome\";s:4:\"slug\";s:12:\"font-awesome\";s:6:\"plugin\";s:23:\"font-awesome/plugin.php\";s:11:\"new_version\";s:5:\"3.2.1\";s:3:\"url\";s:43:\"https://wordpress.org/plugins/font-awesome/\";s:7:\"package\";s:55:\"https://downloads.wordpress.org/plugin/font-awesome.zip\";s:5:\"icons\";a:1:{s:7:\"default\";s:63:\"https://s.w.org/plugins/geopattern-icon/font-awesome_c47c72.svg\";}s:7:\"banners\";a:1:{s:2:\"1x\";s:66:\"https://ps.w.org/font-awesome/assets/banner-772x250.png?rev=600337\";}s:11:\"banners_rtl\";a:0:{}}s:43:\"google-analytics-dashboard-for-wp/gadwp.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:47:\"w.org/plugins/google-analytics-dashboard-for-wp\";s:4:\"slug\";s:33:\"google-analytics-dashboard-for-wp\";s:6:\"plugin\";s:43:\"google-analytics-dashboard-for-wp/gadwp.php\";s:11:\"new_version\";s:5:\"5.3.5\";s:3:\"url\";s:64:\"https://wordpress.org/plugins/google-analytics-dashboard-for-wp/\";s:7:\"package\";s:82:\"https://downloads.wordpress.org/plugin/google-analytics-dashboard-for-wp.5.3.5.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:85:\"https://ps.w.org/google-analytics-dashboard-for-wp/assets/icon-256x256.png?rev=970326\";s:2:\"1x\";s:85:\"https://ps.w.org/google-analytics-dashboard-for-wp/assets/icon-128x128.png?rev=970326\";}s:7:\"banners\";a:1:{s:2:\"1x\";s:88:\"https://ps.w.org/google-analytics-dashboard-for-wp/assets/banner-772x250.png?rev=1064664\";}s:11:\"banners_rtl\";a:0:{}}s:23:\"gutenberg/gutenberg.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:23:\"w.org/plugins/gutenberg\";s:4:\"slug\";s:9:\"gutenberg\";s:6:\"plugin\";s:23:\"gutenberg/gutenberg.php\";s:11:\"new_version\";s:5:\"3.9.0\";s:3:\"url\";s:40:\"https://wordpress.org/plugins/gutenberg/\";s:7:\"package\";s:58:\"https://downloads.wordpress.org/plugin/gutenberg.3.9.0.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:62:\"https://ps.w.org/gutenberg/assets/icon-256x256.jpg?rev=1776042\";s:2:\"1x\";s:62:\"https://ps.w.org/gutenberg/assets/icon-128x128.jpg?rev=1776042\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:65:\"https://ps.w.org/gutenberg/assets/banner-1544x500.jpg?rev=1718710\";s:2:\"1x\";s:64:\"https://ps.w.org/gutenberg/assets/banner-772x250.jpg?rev=1718710\";}s:11:\"banners_rtl\";a:0:{}}s:29:\"image-widget/image-widget.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:26:\"w.org/plugins/image-widget\";s:4:\"slug\";s:12:\"image-widget\";s:6:\"plugin\";s:29:\"image-widget/image-widget.php\";s:11:\"new_version\";s:5:\"4.4.7\";s:3:\"url\";s:43:\"https://wordpress.org/plugins/image-widget/\";s:7:\"package\";s:61:\"https://downloads.wordpress.org/plugin/image-widget.4.4.7.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:64:\"https://ps.w.org/image-widget/assets/icon-256x256.jpg?rev=985707\";s:2:\"1x\";s:64:\"https://ps.w.org/image-widget/assets/icon-128x128.jpg?rev=985707\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:67:\"https://ps.w.org/image-widget/assets/banner-1544x500.jpg?rev=593018\";s:2:\"1x\";s:66:\"https://ps.w.org/image-widget/assets/banner-772x250.png?rev=517739\";}s:11:\"banners_rtl\";a:0:{}}s:33:\"instagram-feed/instagram-feed.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:28:\"w.org/plugins/instagram-feed\";s:4:\"slug\";s:14:\"instagram-feed\";s:6:\"plugin\";s:33:\"instagram-feed/instagram-feed.php\";s:11:\"new_version\";s:6:\"1.10.1\";s:3:\"url\";s:45:\"https://wordpress.org/plugins/instagram-feed/\";s:7:\"package\";s:64:\"https://downloads.wordpress.org/plugin/instagram-feed.1.10.1.zip\";s:5:\"icons\";a:1:{s:2:\"1x\";s:66:\"https://ps.w.org/instagram-feed/assets/icon-128x128.png?rev=991410\";}s:7:\"banners\";a:1:{s:2:\"1x\";s:69:\"https://ps.w.org/instagram-feed/assets/banner-772x250.png?rev=1805441\";}s:11:\"banners_rtl\";a:0:{}}s:19:\"jetpack/jetpack.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:21:\"w.org/plugins/jetpack\";s:4:\"slug\";s:7:\"jetpack\";s:6:\"plugin\";s:19:\"jetpack/jetpack.php\";s:11:\"new_version\";s:3:\"6.5\";s:3:\"url\";s:38:\"https://wordpress.org/plugins/jetpack/\";s:7:\"package\";s:54:\"https://downloads.wordpress.org/plugin/jetpack.6.5.zip\";s:5:\"icons\";a:3:{s:2:\"2x\";s:60:\"https://ps.w.org/jetpack/assets/icon-256x256.png?rev=1791404\";s:2:\"1x\";s:52:\"https://ps.w.org/jetpack/assets/icon.svg?rev=1791404\";s:3:\"svg\";s:52:\"https://ps.w.org/jetpack/assets/icon.svg?rev=1791404\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:63:\"https://ps.w.org/jetpack/assets/banner-1544x500.png?rev=1791404\";s:2:\"1x\";s:62:\"https://ps.w.org/jetpack/assets/banner-772x250.png?rev=1791404\";}s:11:\"banners_rtl\";a:0:{}}s:39:\"libsyn-podcasting/libsyn-podcasting.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:31:\"w.org/plugins/libsyn-podcasting\";s:4:\"slug\";s:17:\"libsyn-podcasting\";s:6:\"plugin\";s:39:\"libsyn-podcasting/libsyn-podcasting.php\";s:11:\"new_version\";s:7:\"0.9.8.8\";s:3:\"url\";s:48:\"https://wordpress.org/plugins/libsyn-podcasting/\";s:7:\"package\";s:68:\"https://downloads.wordpress.org/plugin/libsyn-podcasting.0.9.8.8.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:70:\"https://ps.w.org/libsyn-podcasting/assets/icon-256x256.jpg?rev=1266663\";s:2:\"1x\";s:70:\"https://ps.w.org/libsyn-podcasting/assets/icon-128x128.png?rev=1266669\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:73:\"https://ps.w.org/libsyn-podcasting/assets/banner-1544x500.jpg?rev=1266663\";s:2:\"1x\";s:72:\"https://ps.w.org/libsyn-podcasting/assets/banner-772x250.jpg?rev=1266669\";}s:11:\"banners_rtl\";a:0:{}}s:53:\"lightweight-social-icons/lightweight-social-icons.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:38:\"w.org/plugins/lightweight-social-icons\";s:4:\"slug\";s:24:\"lightweight-social-icons\";s:6:\"plugin\";s:53:\"lightweight-social-icons/lightweight-social-icons.php\";s:11:\"new_version\";s:5:\"1.0.1\";s:3:\"url\";s:55:\"https://wordpress.org/plugins/lightweight-social-icons/\";s:7:\"package\";s:73:\"https://downloads.wordpress.org/plugin/lightweight-social-icons.1.0.1.zip\";s:5:\"icons\";a:1:{s:2:\"1x\";s:76:\"https://ps.w.org/lightweight-social-icons/assets/icon-128x128.png?rev=971964\";}s:7:\"banners\";a:1:{s:2:\"1x\";s:79:\"https://ps.w.org/lightweight-social-icons/assets/banner-772x250.png?rev=1237639\";}s:11:\"banners_rtl\";a:0:{}}s:52:\"mailchimp-forms-by-mailmunch/mailchimp-mailmunch.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:42:\"w.org/plugins/mailchimp-forms-by-mailmunch\";s:4:\"slug\";s:28:\"mailchimp-forms-by-mailmunch\";s:6:\"plugin\";s:52:\"mailchimp-forms-by-mailmunch/mailchimp-mailmunch.php\";s:11:\"new_version\";s:5:\"3.1.1\";s:3:\"url\";s:59:\"https://wordpress.org/plugins/mailchimp-forms-by-mailmunch/\";s:7:\"package\";s:77:\"https://downloads.wordpress.org/plugin/mailchimp-forms-by-mailmunch.3.1.1.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:81:\"https://ps.w.org/mailchimp-forms-by-mailmunch/assets/icon-256x256.png?rev=1008181\";s:2:\"1x\";s:81:\"https://ps.w.org/mailchimp-forms-by-mailmunch/assets/icon-128x128.png?rev=1008181\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:84:\"https://ps.w.org/mailchimp-forms-by-mailmunch/assets/banner-1544x500.png?rev=1008181\";s:2:\"1x\";s:83:\"https://ps.w.org/mailchimp-forms-by-mailmunch/assets/banner-772x250.png?rev=1008181\";}s:11:\"banners_rtl\";a:0:{}}s:30:\"gallery-by-supsystic/index.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:34:\"w.org/plugins/gallery-by-supsystic\";s:4:\"slug\";s:20:\"gallery-by-supsystic\";s:6:\"plugin\";s:30:\"gallery-by-supsystic/index.php\";s:11:\"new_version\";s:6:\"1.12.6\";s:3:\"url\";s:51:\"https://wordpress.org/plugins/gallery-by-supsystic/\";s:7:\"package\";s:63:\"https://downloads.wordpress.org/plugin/gallery-by-supsystic.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:73:\"https://ps.w.org/gallery-by-supsystic/assets/icon-256x256.png?rev=1684313\";s:2:\"1x\";s:73:\"https://ps.w.org/gallery-by-supsystic/assets/icon-128x128.png?rev=1684311\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:76:\"https://ps.w.org/gallery-by-supsystic/assets/banner-1544x500.png?rev=1684309\";s:2:\"1x\";s:75:\"https://ps.w.org/gallery-by-supsystic/assets/banner-772x250.png?rev=1684316\";}s:11:\"banners_rtl\";a:0:{}}s:55:\"podcast-subscribe-buttons/podcast-subscribe-buttons.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:39:\"w.org/plugins/podcast-subscribe-buttons\";s:4:\"slug\";s:25:\"podcast-subscribe-buttons\";s:6:\"plugin\";s:55:\"podcast-subscribe-buttons/podcast-subscribe-buttons.php\";s:11:\"new_version\";s:5:\"1.0.2\";s:3:\"url\";s:56:\"https://wordpress.org/plugins/podcast-subscribe-buttons/\";s:7:\"package\";s:68:\"https://downloads.wordpress.org/plugin/podcast-subscribe-buttons.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:78:\"https://ps.w.org/podcast-subscribe-buttons/assets/icon-256x256.png?rev=1930406\";s:2:\"1x\";s:78:\"https://ps.w.org/podcast-subscribe-buttons/assets/icon-256x256.png?rev=1930406\";}s:7:\"banners\";a:1:{s:2:\"1x\";s:80:\"https://ps.w.org/podcast-subscribe-buttons/assets/banner-772x250.png?rev=1930406\";}s:11:\"banners_rtl\";a:0:{}}s:75:\"recent-posts-widget-with-thumbnails/recent-posts-widget-with-thumbnails.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:49:\"w.org/plugins/recent-posts-widget-with-thumbnails\";s:4:\"slug\";s:35:\"recent-posts-widget-with-thumbnails\";s:6:\"plugin\";s:75:\"recent-posts-widget-with-thumbnails/recent-posts-widget-with-thumbnails.php\";s:11:\"new_version\";s:5:\"6.2.1\";s:3:\"url\";s:66:\"https://wordpress.org/plugins/recent-posts-widget-with-thumbnails/\";s:7:\"package\";s:84:\"https://downloads.wordpress.org/plugin/recent-posts-widget-with-thumbnails.6.2.1.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:88:\"https://ps.w.org/recent-posts-widget-with-thumbnails/assets/icon-256x256.png?rev=1063492\";s:2:\"1x\";s:88:\"https://ps.w.org/recent-posts-widget-with-thumbnails/assets/icon-128x128.png?rev=1063492\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:91:\"https://ps.w.org/recent-posts-widget-with-thumbnails/assets/banner-1544x500.png?rev=1063492\";s:2:\"1x\";s:90:\"https://ps.w.org/recent-posts-widget-with-thumbnails/assets/banner-772x250.png?rev=1063492\";}s:11:\"banners_rtl\";a:0:{}}s:27:\"redirection/redirection.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:25:\"w.org/plugins/redirection\";s:4:\"slug\";s:11:\"redirection\";s:6:\"plugin\";s:27:\"redirection/redirection.php\";s:11:\"new_version\";s:3:\"3.5\";s:3:\"url\";s:42:\"https://wordpress.org/plugins/redirection/\";s:7:\"package\";s:58:\"https://downloads.wordpress.org/plugin/redirection.3.5.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:63:\"https://ps.w.org/redirection/assets/icon-256x256.jpg?rev=983639\";s:2:\"1x\";s:63:\"https://ps.w.org/redirection/assets/icon-128x128.jpg?rev=983640\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:66:\"https://ps.w.org/redirection/assets/banner-1544x500.jpg?rev=983641\";s:2:\"1x\";s:65:\"https://ps.w.org/redirection/assets/banner-772x250.jpg?rev=983642\";}s:11:\"banners_rtl\";a:0:{}}s:27:\"shareaholic/shareaholic.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:25:\"w.org/plugins/shareaholic\";s:4:\"slug\";s:11:\"shareaholic\";s:6:\"plugin\";s:27:\"shareaholic/shareaholic.php\";s:11:\"new_version\";s:5:\"8.8.3\";s:3:\"url\";s:42:\"https://wordpress.org/plugins/shareaholic/\";s:7:\"package\";s:60:\"https://downloads.wordpress.org/plugin/shareaholic.8.8.3.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:63:\"https://ps.w.org/shareaholic/assets/icon-256x256.jpg?rev=975477\";s:2:\"1x\";s:63:\"https://ps.w.org/shareaholic/assets/icon-128x128.jpg?rev=975480\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:67:\"https://ps.w.org/shareaholic/assets/banner-1544x500.png?rev=1688548\";s:2:\"1x\";s:66:\"https://ps.w.org/shareaholic/assets/banner-772x250.png?rev=1688548\";}s:11:\"banners_rtl\";a:0:{}}s:48:\"simple-301-redirects/wp-simple-301-redirects.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:34:\"w.org/plugins/simple-301-redirects\";s:4:\"slug\";s:20:\"simple-301-redirects\";s:6:\"plugin\";s:48:\"simple-301-redirects/wp-simple-301-redirects.php\";s:11:\"new_version\";s:4:\"1.07\";s:3:\"url\";s:51:\"https://wordpress.org/plugins/simple-301-redirects/\";s:7:\"package\";s:68:\"https://downloads.wordpress.org/plugin/simple-301-redirects.1.07.zip\";s:5:\"icons\";a:1:{s:7:\"default\";s:64:\"https://s.w.org/plugins/geopattern-icon/simple-301-redirects.svg\";}s:7:\"banners\";a:0:{}s:11:\"banners_rtl\";a:0:{}}s:32:\"simple-download-monitor/main.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:37:\"w.org/plugins/simple-download-monitor\";s:4:\"slug\";s:23:\"simple-download-monitor\";s:6:\"plugin\";s:32:\"simple-download-monitor/main.php\";s:11:\"new_version\";s:5:\"3.6.8\";s:3:\"url\";s:54:\"https://wordpress.org/plugins/simple-download-monitor/\";s:7:\"package\";s:66:\"https://downloads.wordpress.org/plugin/simple-download-monitor.zip\";s:5:\"icons\";a:1:{s:2:\"1x\";s:75:\"https://ps.w.org/simple-download-monitor/assets/icon-128x128.png?rev=973803\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:79:\"https://ps.w.org/simple-download-monitor/assets/banner-1544x500.png?rev=1913993\";s:2:\"1x\";s:78:\"https://ps.w.org/simple-download-monitor/assets/banner-772x250.png?rev=1904249\";}s:11:\"banners_rtl\";a:0:{}}s:23:\"wp-smushit/wp-smush.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:24:\"w.org/plugins/wp-smushit\";s:4:\"slug\";s:10:\"wp-smushit\";s:6:\"plugin\";s:23:\"wp-smushit/wp-smush.php\";s:11:\"new_version\";s:5:\"2.8.1\";s:3:\"url\";s:41:\"https://wordpress.org/plugins/wp-smushit/\";s:7:\"package\";s:59:\"https://downloads.wordpress.org/plugin/wp-smushit.2.8.1.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:63:\"https://ps.w.org/wp-smushit/assets/icon-256x256.jpg?rev=1513049\";s:2:\"1x\";s:63:\"https://ps.w.org/wp-smushit/assets/icon-128x128.jpg?rev=1513049\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:66:\"https://ps.w.org/wp-smushit/assets/banner-1544x500.png?rev=1863697\";s:2:\"1x\";s:65:\"https://ps.w.org/wp-smushit/assets/banner-772x250.png?rev=1863697\";}s:11:\"banners_rtl\";a:0:{}}s:25:\"sucuri-scanner/sucuri.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:28:\"w.org/plugins/sucuri-scanner\";s:4:\"slug\";s:14:\"sucuri-scanner\";s:6:\"plugin\";s:25:\"sucuri-scanner/sucuri.php\";s:11:\"new_version\";s:6:\"1.8.18\";s:3:\"url\";s:45:\"https://wordpress.org/plugins/sucuri-scanner/\";s:7:\"package\";s:64:\"https://downloads.wordpress.org/plugin/sucuri-scanner.1.8.18.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:67:\"https://ps.w.org/sucuri-scanner/assets/icon-256x256.png?rev=1235419\";s:2:\"1x\";s:67:\"https://ps.w.org/sucuri-scanner/assets/icon-128x128.png?rev=1235419\";}s:7:\"banners\";a:1:{s:2:\"1x\";s:69:\"https://ps.w.org/sucuri-scanner/assets/banner-772x250.png?rev=1235419\";}s:11:\"banners_rtl\";a:0:{}}s:30:\"swifty-image-widget/plugin.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:33:\"w.org/plugins/swifty-image-widget\";s:4:\"slug\";s:19:\"swifty-image-widget\";s:6:\"plugin\";s:30:\"swifty-image-widget/plugin.php\";s:11:\"new_version\";s:5:\"1.0.3\";s:3:\"url\";s:50:\"https://wordpress.org/plugins/swifty-image-widget/\";s:7:\"package\";s:68:\"https://downloads.wordpress.org/plugin/swifty-image-widget.1.0.3.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:72:\"https://ps.w.org/swifty-image-widget/assets/icon-256x256.png?rev=1398140\";s:2:\"1x\";s:72:\"https://ps.w.org/swifty-image-widget/assets/icon-128x128.png?rev=1398140\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:75:\"https://ps.w.org/swifty-image-widget/assets/banner-1544x500.png?rev=1229193\";s:2:\"1x\";s:74:\"https://ps.w.org/swifty-image-widget/assets/banner-772x250.png?rev=1229193\";}s:11:\"banners_rtl\";a:0:{}}s:36:\"ultimate-widgets-light/functions.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:36:\"w.org/plugins/ultimate-widgets-light\";s:4:\"slug\";s:22:\"ultimate-widgets-light\";s:6:\"plugin\";s:36:\"ultimate-widgets-light/functions.php\";s:11:\"new_version\";s:7:\"1.5.9.4\";s:3:\"url\";s:53:\"https://wordpress.org/plugins/ultimate-widgets-light/\";s:7:\"package\";s:73:\"https://downloads.wordpress.org/plugin/ultimate-widgets-light.1.5.9.4.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:75:\"https://ps.w.org/ultimate-widgets-light/assets/icon-256x256.png?rev=1421442\";s:2:\"1x\";s:75:\"https://ps.w.org/ultimate-widgets-light/assets/icon-128x128.png?rev=1421442\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:78:\"https://ps.w.org/ultimate-widgets-light/assets/banner-1544x500.png?rev=1421442\";s:2:\"1x\";s:77:\"https://ps.w.org/ultimate-widgets-light/assets/banner-772x250.png?rev=1421442\";}s:11:\"banners_rtl\";a:0:{}}s:65:\"visual-term-description-editor/visual-term-description-editor.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:44:\"w.org/plugins/visual-term-description-editor\";s:4:\"slug\";s:30:\"visual-term-description-editor\";s:6:\"plugin\";s:65:\"visual-term-description-editor/visual-term-description-editor.php\";s:11:\"new_version\";s:5:\"1.8.0\";s:3:\"url\";s:61:\"https://wordpress.org/plugins/visual-term-description-editor/\";s:7:\"package\";s:73:\"https://downloads.wordpress.org/plugin/visual-term-description-editor.zip\";s:5:\"icons\";a:1:{s:7:\"default\";s:74:\"https://s.w.org/plugins/geopattern-icon/visual-term-description-editor.svg\";}s:7:\"banners\";a:0:{}s:11:\"banners_rtl\";a:0:{}}s:33:\"w3-total-cache/w3-total-cache.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:28:\"w.org/plugins/w3-total-cache\";s:4:\"slug\";s:14:\"w3-total-cache\";s:6:\"plugin\";s:33:\"w3-total-cache/w3-total-cache.php\";s:11:\"new_version\";s:5:\"0.9.7\";s:3:\"url\";s:45:\"https://wordpress.org/plugins/w3-total-cache/\";s:7:\"package\";s:63:\"https://downloads.wordpress.org/plugin/w3-total-cache.0.9.7.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:67:\"https://ps.w.org/w3-total-cache/assets/icon-256x256.png?rev=1041806\";s:2:\"1x\";s:67:\"https://ps.w.org/w3-total-cache/assets/icon-128x128.png?rev=1041806\";}s:7:\"banners\";a:1:{s:2:\"1x\";s:69:\"https://ps.w.org/w3-total-cache/assets/banner-772x250.jpg?rev=1041806\";}s:11:\"banners_rtl\";a:0:{}}s:23:\"wordfence/wordfence.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:23:\"w.org/plugins/wordfence\";s:4:\"slug\";s:9:\"wordfence\";s:6:\"plugin\";s:23:\"wordfence/wordfence.php\";s:11:\"new_version\";s:6:\"7.1.12\";s:3:\"url\";s:40:\"https://wordpress.org/plugins/wordfence/\";s:7:\"package\";s:59:\"https://downloads.wordpress.org/plugin/wordfence.7.1.12.zip\";s:5:\"icons\";a:2:{s:2:\"2x\";s:62:\"https://ps.w.org/wordfence/assets/icon-256x256.png?rev=1457724\";s:2:\"1x\";s:62:\"https://ps.w.org/wordfence/assets/icon-128x128.png?rev=1457724\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:65:\"https://ps.w.org/wordfence/assets/banner-1544x500.png?rev=1808795\";s:2:\"1x\";s:64:\"https://ps.w.org/wordfence/assets/banner-772x250.png?rev=1808795\";}s:11:\"banners_rtl\";a:0:{}}s:29:\"wp-dbmanager/wp-dbmanager.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:26:\"w.org/plugins/wp-dbmanager\";s:4:\"slug\";s:12:\"wp-dbmanager\";s:6:\"plugin\";s:29:\"wp-dbmanager/wp-dbmanager.php\";s:11:\"new_version\";s:6:\"2.79.1\";s:3:\"url\";s:43:\"https://wordpress.org/plugins/wp-dbmanager/\";s:7:\"package\";s:62:\"https://downloads.wordpress.org/plugin/wp-dbmanager.2.79.1.zip\";s:5:\"icons\";a:2:{s:2:\"1x\";s:56:\"https://ps.w.org/wp-dbmanager/assets/icon.svg?rev=977538\";s:3:\"svg\";s:56:\"https://ps.w.org/wp-dbmanager/assets/icon.svg?rev=977538\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:68:\"https://ps.w.org/wp-dbmanager/assets/banner-1544x500.jpg?rev=1206751\";s:2:\"1x\";s:67:\"https://ps.w.org/wp-dbmanager/assets/banner-772x250.jpg?rev=1206751\";}s:11:\"banners_rtl\";a:0:{}}s:31:\"wp-statistics/wp-statistics.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:27:\"w.org/plugins/wp-statistics\";s:4:\"slug\";s:13:\"wp-statistics\";s:6:\"plugin\";s:31:\"wp-statistics/wp-statistics.php\";s:11:\"new_version\";s:6:\"12.4.3\";s:3:\"url\";s:44:\"https://wordpress.org/plugins/wp-statistics/\";s:7:\"package\";s:63:\"https://downloads.wordpress.org/plugin/wp-statistics.12.4.3.zip\";s:5:\"icons\";a:3:{s:2:\"2x\";s:66:\"https://ps.w.org/wp-statistics/assets/icon-256x256.png?rev=1673578\";s:2:\"1x\";s:58:\"https://ps.w.org/wp-statistics/assets/icon.svg?rev=1860682\";s:3:\"svg\";s:58:\"https://ps.w.org/wp-statistics/assets/icon.svg?rev=1860682\";}s:7:\"banners\";a:1:{s:2:\"1x\";s:68:\"https://ps.w.org/wp-statistics/assets/banner-772x250.png?rev=1673578\";}s:11:\"banners_rtl\";a:0:{}}s:24:\"wordpress-seo/wp-seo.php\";O:8:\"stdClass\":9:{s:2:\"id\";s:27:\"w.org/plugins/wordpress-seo\";s:4:\"slug\";s:13:\"wordpress-seo\";s:6:\"plugin\";s:24:\"wordpress-seo/wp-seo.php\";s:11:\"new_version\";s:3:\"8.3\";s:3:\"url\";s:44:\"https://wordpress.org/plugins/wordpress-seo/\";s:7:\"package\";s:56:\"https://downloads.wordpress.org/plugin/wordpress-seo.zip\";s:5:\"icons\";a:3:{s:2:\"2x\";s:66:\"https://ps.w.org/wordpress-seo/assets/icon-256x256.png?rev=1834347\";s:2:\"1x\";s:58:\"https://ps.w.org/wordpress-seo/assets/icon.svg?rev=1946641\";s:3:\"svg\";s:58:\"https://ps.w.org/wordpress-seo/assets/icon.svg?rev=1946641\";}s:7:\"banners\";a:2:{s:2:\"2x\";s:69:\"https://ps.w.org/wordpress-seo/assets/banner-1544x500.png?rev=1843435\";s:2:\"1x\";s:68:\"https://ps.w.org/wordpress-seo/assets/banner-772x250.png?rev=1843435\";}s:11:\"banners_rtl\";a:2:{s:2:\"2x\";s:73:\"https://ps.w.org/wordpress-seo/assets/banner-1544x500-rtl.png?rev=1843435\";s:2:\"1x\";s:72:\"https://ps.w.org/wordpress-seo/assets/banner-772x250-rtl.png?rev=1843435\";}}}}','no'),(707180,'_transient_timeout_plugin_slugs','1537990343','no'),(707181,'_transient_plugin_slugs','a:44:{i:0;s:21:\"adrotate/adrotate.php\";i:1;s:19:\"akismet/akismet.php\";i:2;s:51:\"all-in-one-wp-security-and-firewall/wp-security.php\";i:3;s:65:\"amazon-associates-link-builder/amazon-associates-link-builder.php\";i:4;s:37:\"blogger-importer/blogger-importer.php\";i:5;s:52:\"blogger-to-wordpress-redirection/b2w-redirection.php\";i:6;s:43:\"broken-link-checker/broken-link-checker.php\";i:7;s:28:\"category-posts/cat-posts.php\";i:8;s:40:\"coschedule-by-todaymade/tm-scheduler.php\";i:9;s:33:\"duplicate-post/duplicate-post.php\";i:10;s:25:\"duplicator/duplicator.php\";i:11;s:21:\"easyazon/easyazon.php\";i:12;s:39:\"easy-google-fonts/easy-google-fonts.php\";i:13;s:19:\"embedly/embedly.php\";i:14;s:37:\"facebook-likebox/facebook-likebox.php\";i:15;s:51:\"featured-image-reminder/featured-image-reminder.php\";i:16;s:23:\"font-awesome/plugin.php\";i:17;s:43:\"google-analytics-dashboard-for-wp/gadwp.php\";i:18;s:25:\"gp-premium/gp-premium.php\";i:19;s:23:\"gutenberg/gutenberg.php\";i:20;s:29:\"image-widget/image-widget.php\";i:21;s:33:\"instagram-feed/instagram-feed.php\";i:22;s:19:\"jetpack/jetpack.php\";i:23;s:39:\"libsyn-podcasting/libsyn-podcasting.php\";i:24;s:53:\"lightweight-social-icons/lightweight-social-icons.php\";i:25;s:52:\"mailchimp-forms-by-mailmunch/mailchimp-mailmunch.php\";i:26;s:47:\"mojo-marketplace-wp-plugin/mojo-marketplace.php\";i:27;s:30:\"gallery-by-supsystic/index.php\";i:28;s:55:\"podcast-subscribe-buttons/podcast-subscribe-buttons.php\";i:29;s:75:\"recent-posts-widget-with-thumbnails/recent-posts-widget-with-thumbnails.php\";i:30;s:27:\"redirection/redirection.php\";i:31;s:27:\"shareaholic/shareaholic.php\";i:32;s:48:\"simple-301-redirects/wp-simple-301-redirects.php\";i:33;s:32:\"simple-download-monitor/main.php\";i:34;s:23:\"wp-smushit/wp-smush.php\";i:35;s:25:\"sucuri-scanner/sucuri.php\";i:36;s:30:\"swifty-image-widget/plugin.php\";i:37;s:36:\"ultimate-widgets-light/functions.php\";i:38;s:65:\"visual-term-description-editor/visual-term-description-editor.php\";i:39;s:33:\"w3-total-cache/w3-total-cache.php\";i:40;s:23:\"wordfence/wordfence.php\";i:41;s:29:\"wp-dbmanager/wp-dbmanager.php\";i:42;s:31:\"wp-statistics/wp-statistics.php\";i:43;s:24:\"wordpress-seo/wp-seo.php\";}','no'),(709209,'_transient_jetpack_jitm_add6ca7bca0b206f6fa47db35a30aac','a:1:{s:18:\"last_response_time\";i:1537903655;}','no'),(709329,'_transient_timeout_jetpack_sync_callables_await','1537904832','no'),(709330,'_transient_jetpack_sync_callables_await','1537904772.6172','no'),(709271,'_transient_timeout_jetpack_plugin_api_action_links_refresh','1537990343','no'),(709272,'_transient_jetpack_plugin_api_action_links_refresh','1537903943','no'),(709326,'_transient_timeout_epc_purged_c777c08e43edf3ac3fc11b78e281a178','1537904794','no'),(709327,'_transient_epc_purged_c777c08e43edf3ac3fc11b78e281a178','1537904734','no'),(709184,'_transient_timeout_jetpack_jitm_7893ba5921fd26b4668acc6c54d755b','1537903776','no'),(709185,'_transient_jetpack_jitm_7893ba5921fd26b4668acc6c54d755b','a:1:{s:18:\"last_response_time\";i:1537903476;}','no'),(709188,'_transient_timeout_jetpack_jitm_b4dc0b291739abf971942102db98bc6','1537903829','no'),(709189,'_transient_jetpack_jitm_b4dc0b291739abf971942102db98bc6','a:1:{s:18:\"last_response_time\";i:1537903529;}','no'),(707668,'_transient_timeout_mm_spam_303318fb529e3d6d5cc271d7238f98d7','1537912905','no'),(707669,'_transient_mm_spam_303318fb529e3d6d5cc271d7238f98d7','no','no'),(707836,'_transient_timeout_mm_spam_f681ce49a166bad5d37a28b7c79b9b0a','1537923017','no'),(707837,'_transient_mm_spam_f681ce49a166bad5d37a28b7c79b9b0a','no','no'),(708024,'_transient_timeout_mm_spam_1c78fcf80a55e09947c24eba2c9d3f56','1537934155','no'),(708025,'_transient_mm_spam_1c78fcf80a55e09947c24eba2c9d3f56','no','no'),(707511,'_transient_timeout_mm_spam_a357781bf8edb0440c729bb39ff25fba','1537903976','no'),(707512,'_transient_mm_spam_a357781bf8edb0440c729bb39ff25fba','no','no'),(708345,'_transient_timeout_mm_spam_d1003a969dfce94e2f552aff351f4cfc','1537950479','no'),(708346,'_transient_mm_spam_d1003a969dfce94e2f552aff351f4cfc','no','no'),(708421,'_transient_timeout_mm_spam_d02f9772b0a6acf1b30b04380413d488','1537955542','no'),(708422,'_transient_mm_spam_d02f9772b0a6acf1b30b04380413d488','no','no'),(708457,'_transient_timeout_mm_spam_6344c7484b89bde72e1fef3a21ceb033','1537958053','no'),(708458,'_transient_mm_spam_6344c7484b89bde72e1fef3a21ceb033','no','no'),(708593,'_transient_timeout_mm_spam_33577358abd6da99db25fac9d1b97158','1537965718','no'),(708594,'_transient_mm_spam_33577358abd6da99db25fac9d1b97158','no','no'),(708616,'_transient_timeout_mm_spam_a0904089dd339b29883f953fd5e08707','1537966964','no'),(708617,'_transient_mm_spam_a0904089dd339b29883f953fd5e08707','no','no'),(708638,'_transient_timeout_mm_spam_1c64568b1a55d4ce30249dea72c3605d','1537968524','no'),(708639,'_transient_mm_spam_1c64568b1a55d4ce30249dea72c3605d','no','no'),(708666,'_transient_timeout_mm_spam_0375e40fb20df83a8fd2c062796a5ed8','1537969759','no'),(708667,'_transient_mm_spam_0375e40fb20df83a8fd2c062796a5ed8','no','no'),(708690,'_transient_timeout_mm_spam_7401738f3e346b38e709bbd9a7ddebd8','1537971050','no'),(708691,'_transient_mm_spam_7401738f3e346b38e709bbd9a7ddebd8','no','no'),(708702,'_transient_timeout_mm_spam_f45c30ae55459c259812652c1c9469b4','1537972298','no'),(708703,'_transient_mm_spam_f45c30ae55459c259812652c1c9469b4','no','no'),(708724,'_transient_timeout_jpp_li_1ab10cc816f0a487a60aaf10f4aadb50','1537891827','no'),(708725,'_transient_jpp_li_1ab10cc816f0a487a60aaf10f4aadb50','a:5:{s:6:\"status\";s:7:\"blocked\";s:3:\"msg\";s:44:\"This IP is currently blocked (88.251.204.19)\";s:17:\"seconds_remaining\";i:3300;s:16:\"blocked_attempts\";s:4:\"3824\";s:6:\"expire\";i:1537891827;}','no'),(708727,'_transient_timeout_mm_spam_e1d62472843d1b0e708fbebdfc666719','1537974928','no'),(708728,'_transient_mm_spam_e1d62472843d1b0e708fbebdfc666719','no','no'),(709285,'_transient_timeout_jetpack_akismet_key_is_valid','1537904867','no'),(709286,'_transient_jetpack_akismet_key_is_valid','valid','no'),(708738,'_transient_timeout_jpp_li_2a6d6638be502533810f1c3880f57079','1537893102','no'),(708739,'_transient_jpp_li_2a6d6638be502533810f1c3880f57079','a:5:{s:6:\"status\";s:7:\"blocked\";s:3:\"msg\";s:45:\"This IP is currently blocked (189.132.94.183)\";s:17:\"seconds_remaining\";i:3197;s:16:\"blocked_attempts\";s:4:\"3825\";s:6:\"expire\";i:1537893102;}','no'),(708740,'_transient_timeout_mm_spam_e011551695bcdf6c3060094b8ecf8899','1537976306','no'),(708741,'_transient_mm_spam_e011551695bcdf6c3060094b8ecf8899','no','no'),(708487,'_transient_timeout_mm_spam_76242e3558cb138f7648c6f54dc8749d','1537959585','no'),(708488,'_transient_mm_spam_76242e3558cb138f7648c6f54dc8749d','no','no'),(708507,'_transient_timeout_mm_spam_a6f81cbbe251b42b13c38d41085119a9','1537960792','no'),(708508,'_transient_mm_spam_a6f81cbbe251b42b13c38d41085119a9','no','no'),(708534,'_transient_timeout_mm_spam_5d878589455407bcc428177554b1606d','1537962087','no'),(708535,'_transient_mm_spam_5d878589455407bcc428177554b1606d','no','no'),(708552,'_transient_timeout_mm_spam_86b333429558034604271013564504b2','1537963222','no'),(708553,'_transient_mm_spam_86b333429558034604271013564504b2','no','no');
/*!40000 ALTER TABLE `wp_ryff_options` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_postmeta`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_postmeta` (
`meta_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
`post_id` bigint(20) unsigned NOT NULL DEFAULT '0',
`meta_key` varchar(255) COLLATE utf8mb4_unicode_520_ci DEFAULT NULL,
`meta_value` longtext COLLATE utf8mb4_unicode_520_ci,
PRIMARY KEY (`meta_id`),
KEY `post_id` (`post_id`),
KEY `meta_key` (`meta_key`(191))
) ENGINE=MyISAM AUTO_INCREMENT=12494 DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_520_ci;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_postmeta`
--
LOCK TABLES `wp_ryff_postmeta` WRITE;
/*!40000 ALTER TABLE `wp_ryff_postmeta` DISABLE KEYS */;
INSERT INTO `wp_ryff_postmeta` VALUES (5827,882,'libsyn-post-episode-player_width','450'),(5,6,'_wpas_done_all','1'),(6,6,'blogger_blog','www.sothisisfitness.com'),(7,6,'blogger_author','Darrell McTague'),(8,6,'blogger_permalink','/2016/12/review-breath-thermo-by-mizuno-running.html'),(9,6,'blogger_internal','/feeds/4754783996336346563/posts/default/4102286247177416439'),(11,7,'_wpas_done_all','1'),(12,7,'blogger_blog','www.sothisisfitness.com'),(13,7,'blogger_author','Darrell McTague'),(14,7,'blogger_permalink','/2016/12/18-new-england-spahtens-ocr-new-year_29.html'),(15,7,'blogger_internal','/feeds/4754783996336346563/posts/default/2118289235773714233'),(17,8,'_wpas_done_all','1'),(18,8,'blogger_blog','www.sothisisfitness.com'),(19,8,'blogger_author','Darrell McTague'),(20,8,'blogger_permalink','/2016/12/17-true-triumph-katrina-white.html'),(21,8,'blogger_internal','/feeds/4754783996336346563/posts/default/2142997033886095365'),(23,9,'_wpas_done_all','1'),(24,9,'blogger_blog','www.sothisisfitness.com'),(25,9,'blogger_author','Darrell McTague'),(26,9,'blogger_permalink','/2016/12/5stepstopodcast.html'),(27,9,'blogger_internal','/feeds/4754783996336346563/posts/default/474661182097423688'),(29,10,'_wpas_done_all','1'),(30,10,'blogger_blog','www.sothisisfitness.com'),(31,10,'blogger_author','Darrell McTague'),(32,10,'blogger_permalink','/2016/12/16-millinocket-and-golden-road.html'),(33,10,'blogger_internal','/feeds/4754783996336346563/posts/default/3332838806648703106'),(35,11,'_wpas_done_all','1'),(36,11,'blogger_blog','www.sothisisfitness.com'),(37,11,'blogger_author','Darrell McTague'),(38,11,'blogger_permalink','/2016/11/podcast-ep-13-beer-fitness-love.html'),(39,11,'blogger_internal','/feeds/4754783996336346563/posts/default/4384776967223777444'),(40,12,'blogger_blog','www.sothisisfitness.com'),(41,12,'blogger_author','Darrell McTague'),(42,12,'blogger_internal','/feeds/4754783996336346563/posts/default/3242355341342004190'),(44,13,'_wpas_done_all','1'),(45,13,'blogger_blog','www.sothisisfitness.com'),(46,13,'blogger_author','Darrell McTague'),(47,13,'blogger_permalink','/2016/11/podcast-ep-12-welcome-back-dingbat.html'),(48,13,'blogger_internal','/feeds/4754783996336346563/posts/default/9081986677179827896'),(50,14,'_wpas_done_all','1'),(51,14,'blogger_blog','www.sothisisfitness.com'),(52,14,'blogger_author','Darrell McTague'),(53,14,'blogger_permalink','/2016/11/podcast-ep-11-best-is-yet-to-come.html'),(54,14,'blogger_internal','/feeds/4754783996336346563/posts/default/6925510380670783419'),(55,15,'blogger_blog','www.sothisisfitness.com'),(56,15,'blogger_author','Darrell McTague'),(57,15,'blogger_internal','/feeds/4754783996336346563/posts/default/2406966016394786332'),(59,16,'_wpas_done_all','1'),(60,16,'blogger_blog','www.sothisisfitness.com'),(61,16,'blogger_author','Darrell McTague'),(62,16,'blogger_permalink','/2016/09/puroastflavors.html'),(63,16,'blogger_internal','/feeds/4754783996336346563/posts/default/4790929320048618327'),(64,17,'blogger_blog','www.sothisisfitness.com'),(65,17,'blogger_author','Darrell McTague'),(66,17,'blogger_internal','/feeds/4754783996336346563/posts/default/1060432145964974900'),(67,18,'blogger_blog','www.sothisisfitness.com'),(68,18,'blogger_author','Darrell McTague'),(69,18,'blogger_internal','/feeds/4754783996336346563/posts/default/8294303633874670844'),(70,19,'blogger_blog','www.sothisisfitness.com'),(71,19,'blogger_author','Darrell McTague'),(72,19,'blogger_internal','/feeds/4754783996336346563/posts/default/7162553721181796105'),(74,20,'_wpas_done_all','1'),(75,20,'blogger_blog','www.sothisisfitness.com'),(76,20,'blogger_author','Darrell McTague'),(77,20,'blogger_permalink','/2016/06/pineland-50-come-down.html'),(78,20,'blogger_internal','/feeds/4754783996336346563/posts/default/5871676901705025458'),(80,21,'_wpas_done_all','1'),(81,21,'blogger_blog','www.sothisisfitness.com'),(82,21,'blogger_author','Darrell McTague'),(83,21,'blogger_permalink','/2016/05/understanding-and-respecting.html'),(84,21,'blogger_internal','/feeds/4754783996336346563/posts/default/5745069641839533884'),(86,22,'_wpas_done_all','1'),(87,22,'blogger_blog','www.sothisisfitness.com'),(88,22,'blogger_author','Darrell McTague'),(89,22,'blogger_permalink','/2016/05/the-quest-for-100.html'),(90,22,'blogger_internal','/feeds/4754783996336346563/posts/default/8596363766596228350'),(91,23,'blogger_blog','www.sothisisfitness.com'),(92,23,'blogger_author','Darrell McTague'),(93,23,'blogger_internal','/feeds/4754783996336346563/posts/default/4354236953949574981'),(95,24,'_wpas_done_all','1'),(96,24,'blogger_blog','www.sothisisfitness.com'),(97,24,'blogger_author','Darrell McTague'),(98,24,'blogger_permalink','/2016/02/solving-muscle-soreness-secret-sauce.html'),(99,24,'blogger_internal','/feeds/4754783996336346563/posts/default/1027783313321162811'),(100,25,'blogger_blog','www.sothisisfitness.com'),(101,25,'blogger_author','Darrell McTague'),(102,25,'blogger_internal','/feeds/4754783996336346563/posts/default/1123038106543138006'),(104,26,'_wpas_done_all','1'),(105,26,'blogger_blog','www.sothisisfitness.com'),(106,26,'blogger_author','Darrell McTague'),(107,26,'blogger_permalink','/2015/12/to-resolutioners-eyeing-gym.html'),(108,26,'blogger_internal','/feeds/4754783996336346563/posts/default/6360557565450209266'),(109,27,'blogger_blog','www.sothisisfitness.com'),(110,27,'blogger_author','Darrell McTague'),(111,27,'blogger_internal','/feeds/4754783996336346563/posts/default/402205066370886557'),(113,28,'_wpas_done_all','1'),(114,28,'blogger_blog','www.sothisisfitness.com'),(115,28,'blogger_author','Darrell McTague'),(116,28,'blogger_permalink','/2015/12/crazynormal.html'),(117,28,'blogger_internal','/feeds/4754783996336346563/posts/default/6378943403308911192'),(118,29,'blogger_blog','www.sothisisfitness.com'),(119,29,'blogger_author','Darrell McTague'),(120,29,'blogger_internal','/feeds/4754783996336346563/posts/default/2703026401355823404'),(121,30,'blogger_blog','www.sothisisfitness.com'),(122,30,'blogger_author','Darrell McTague'),(123,30,'blogger_internal','/feeds/4754783996336346563/posts/default/1112260653573433520'),(124,31,'blogger_blog','www.sothisisfitness.com'),(125,31,'blogger_author','Darrell McTague'),(126,31,'blogger_internal','/feeds/4754783996336346563/posts/default/4986734845544171286'),(128,32,'_wpas_done_all','1'),(129,32,'blogger_blog','www.sothisisfitness.com'),(130,32,'blogger_author','Darrell McTague'),(131,32,'blogger_permalink','/2015/10/back-in-saddle-fit-challenge-iv-recap.html'),(132,32,'blogger_internal','/feeds/4754783996336346563/posts/default/3718175857436039248'),(133,33,'blogger_blog','www.sothisisfitness.com'),(134,33,'blogger_author','Darrell McTague'),(135,33,'blogger_internal','/feeds/4754783996336346563/posts/default/417072408004600876'),(137,34,'_wpas_done_all','1'),(138,34,'blogger_blog','www.sothisisfitness.com'),(139,34,'blogger_author','Darrell McTague'),(140,34,'blogger_permalink','/2015/10/struggle-teamwork-success-spartan-beast.html'),(141,34,'blogger_internal','/feeds/4754783996336346563/posts/default/1228934083030201267'),(143,35,'_wpas_done_all','1'),(144,35,'blogger_blog','www.sothisisfitness.com'),(145,35,'blogger_author','Darrell McTague'),(146,35,'blogger_permalink','/2015/09/fool-me-once.html'),(147,35,'blogger_internal','/feeds/4754783996336346563/posts/default/5006986372126527255'),(149,36,'_wpas_done_all','1'),(150,36,'blogger_blog','www.sothisisfitness.com'),(151,36,'blogger_author','Darrell McTague'),(152,36,'blogger_permalink','/2015/08/coffeethe-way-its-meant-to-be-puroast.html'),(153,36,'blogger_internal','/feeds/4754783996336346563/posts/default/781465495628711672'),(155,37,'_wpas_done_all','1'),(156,37,'blogger_blog','www.sothisisfitness.com'),(157,37,'blogger_author','Darrell McTague'),(158,37,'blogger_permalink','/2015/07/the-athletes-willy-wonka-perfect-fuel.html'),(159,37,'blogger_internal','/feeds/4754783996336346563/posts/default/6847880835577050088'),(161,38,'_wpas_done_all','1'),(162,38,'blogger_blog','www.sothisisfitness.com'),(163,38,'blogger_author','Darrell McTague'),(164,38,'blogger_permalink','/2015/06/the-marathon.html'),(165,38,'blogger_internal','/feeds/4754783996336346563/posts/default/5865439037460706038'),(167,39,'_wpas_done_all','1'),(168,39,'blogger_blog','www.sothisisfitness.com'),(169,39,'blogger_author','Darrell McTague'),(170,39,'blogger_permalink','/2015/05/the-time-has-come-262.html'),(171,39,'blogger_internal','/feeds/4754783996336346563/posts/default/4524112823576936558'),(172,40,'blogger_blog','www.sothisisfitness.com'),(173,40,'blogger_author','Darrell McTague'),(174,40,'blogger_internal','/feeds/4754783996336346563/posts/default/4821342392467857104'),(176,41,'_wpas_done_all','1'),(177,41,'blogger_blog','www.sothisisfitness.com'),(178,41,'blogger_author','Darrell McTague'),(179,41,'blogger_permalink','/2015/03/battlefrogs-literal-make-or-break-moment.html'),(180,41,'blogger_internal','/feeds/4754783996336346563/posts/default/7179981201949008290'),(181,42,'blogger_blog','www.sothisisfitness.com'),(182,42,'blogger_author','Darrell McTague'),(183,42,'blogger_internal','/feeds/4754783996336346563/posts/default/3452976756308977462'),(185,43,'_wpas_done_all','1'),(186,43,'blogger_blog','www.sothisisfitness.com'),(187,43,'blogger_author','Darrell McTague'),(188,43,'blogger_permalink','/2015/03/looking-back-boldrdash-on-beach.html'),(189,43,'blogger_internal','/feeds/4754783996336346563/posts/default/4124714099459911093'),(191,44,'_wpas_done_all','1'),(192,44,'blogger_blog','www.sothisisfitness.com'),(193,44,'blogger_author','Darrell McTague'),(194,44,'blogger_permalink','/2015/02/back-to-basics.html'),(195,44,'blogger_internal','/feeds/4754783996336346563/posts/default/780597874708435746'),(197,45,'_wpas_done_all','1'),(198,45,'blogger_blog','www.sothisisfitness.com'),(199,45,'blogger_author','Darrell McTague'),(200,45,'blogger_permalink','/2015/02/best-laid-plans.html'),(201,45,'blogger_internal','/feeds/4754783996336346563/posts/default/2207218271255616980'),(203,46,'_wpas_done_all','1'),(204,46,'blogger_blog','www.sothisisfitness.com'),(205,46,'blogger_author','Darrell McTague'),(206,46,'blogger_permalink','/2015/02/why.html'),(207,46,'blogger_internal','/feeds/4754783996336346563/posts/default/1989316812263820230'),(208,47,'blogger_blog','www.sothisisfitness.com'),(209,47,'blogger_author','Darrell McTague'),(210,47,'blogger_internal','/feeds/4754783996336346563/posts/default/3365658483972479669'),(211,48,'blogger_blog','www.sothisisfitness.com'),(212,48,'blogger_author','Darrell McTague'),(213,48,'blogger_internal','/feeds/4754783996336346563/posts/default/6172960254036605377'),(215,49,'_wpas_done_all','1'),(216,49,'blogger_blog','www.sothisisfitness.com'),(217,49,'blogger_author','Darrell McTague'),(218,49,'blogger_permalink','/2015/01/mission-262-22215.html'),(219,49,'blogger_internal','/feeds/4754783996336346563/posts/default/5301847666270568394'),(221,50,'_wpas_done_all','1'),(222,50,'blogger_blog','www.sothisisfitness.com'),(223,50,'blogger_author','Darrell McTague'),(224,50,'blogger_permalink','/2015/01/2015-year-of-conqueror.html'),(225,50,'blogger_internal','/feeds/4754783996336346563/posts/default/6020933443594412942'),(227,51,'_wpas_done_all','1'),(228,51,'blogger_blog','www.sothisisfitness.com'),(229,51,'blogger_author','Darrell McTague'),(230,51,'blogger_permalink','/2014/12/gympocalypse-2015.html'),(231,51,'blogger_internal','/feeds/4754783996336346563/posts/default/2682131160890186916'),(233,52,'_wpas_done_all','1'),(234,52,'blogger_blog','www.sothisisfitness.com'),(235,52,'blogger_author','Darrell McTague'),(236,52,'blogger_permalink','/2014/12/2014-limitless.html'),(237,52,'blogger_internal','/feeds/4754783996336346563/posts/default/2591194701760635625'),(239,53,'_wpas_done_all','1'),(240,53,'blogger_blog','www.sothisisfitness.com'),(241,53,'blogger_author','Darrell McTague'),(242,53,'blogger_permalink','/2014/12/its-easierto-not.html'),(243,53,'blogger_internal','/feeds/4754783996336346563/posts/default/7764465838272048000'),(245,54,'_wpas_done_all','1'),(246,54,'blogger_blog','www.sothisisfitness.com'),(247,54,'blogger_author','Darrell McTague'),(248,54,'blogger_permalink','/2014/11/5-keys-to-great-race.html'),(249,54,'blogger_internal','/feeds/4754783996336346563/posts/default/5762080439971271665'),(251,55,'_wpas_done_all','1'),(252,55,'blogger_blog','www.sothisisfitness.com'),(253,55,'blogger_author','Darrell McTague'),(254,55,'blogger_permalink','/2014/11/thanksgiving-triumphant-return.html'),(255,55,'blogger_internal','/feeds/4754783996336346563/posts/default/5203621200129142614'),(257,56,'_wpas_done_all','1'),(258,56,'blogger_blog','www.sothisisfitness.com'),(259,56,'blogger_author','Darrell McTague'),(260,56,'blogger_permalink','/2014/11/pumpkin-cheesecake-yes-please.html'),(261,56,'blogger_internal','/feeds/4754783996336346563/posts/default/4012403744016018928'),(263,57,'_wpas_done_all','1'),(264,57,'blogger_blog','www.sothisisfitness.com'),(265,57,'blogger_author','Darrell McTague'),(266,57,'blogger_permalink','/2014/11/attitude-is-everything.html'),(267,57,'blogger_internal','/feeds/4754783996336346563/posts/default/6333060390407335980'),(268,58,'blogger_blog','www.sothisisfitness.com'),(269,58,'blogger_author','Darrell McTague'),(270,58,'blogger_internal','/feeds/4754783996336346563/posts/default/6722584262022737135'),(272,59,'_wpas_done_all','1'),(273,59,'blogger_blog','www.sothisisfitness.com'),(274,59,'blogger_author','Darrell McTague'),(275,59,'blogger_permalink','/2014/10/gmomg-educate-yourself.html'),(276,59,'blogger_internal','/feeds/4754783996336346563/posts/default/5184240300343001141'),(277,60,'blogger_blog','www.sothisisfitness.com'),(278,60,'blogger_author','Darrell McTague'),(279,60,'blogger_internal','/feeds/4754783996336346563/posts/default/9019630544485070245'),(281,61,'_wpas_done_all','1'),(282,61,'blogger_blog','www.sothisisfitness.com'),(283,61,'blogger_author','Darrell McTague'),(284,61,'blogger_permalink','/2014/10/breaking-point-literally.html'),(285,61,'blogger_internal','/feeds/4754783996336346563/posts/default/3928367909620622886'),(287,62,'_wpas_done_all','1'),(288,62,'blogger_blog','www.sothisisfitness.com'),(289,62,'blogger_author','Darrell McTague'),(290,62,'blogger_permalink','/2014/10/Beast2014.html'),(291,62,'blogger_internal','/feeds/4754783996336346563/posts/default/329650012976888393'),(293,63,'_wpas_done_all','1'),(294,63,'blogger_blog','www.sothisisfitness.com'),(295,63,'blogger_author','Darrell McTague'),(296,63,'blogger_permalink','/2014/09/fear-is-mind-killer.html'),(297,63,'blogger_internal','/feeds/4754783996336346563/posts/default/2284026539454193598'),(299,64,'_wpas_done_all','1'),(300,64,'blogger_blog','www.sothisisfitness.com'),(301,64,'blogger_author','Darrell McTague'),(302,64,'blogger_permalink','/2014/08/septemberthere-is-no-being-ready-for.html'),(303,64,'blogger_internal','/feeds/4754783996336346563/posts/default/3136680219768515279'),(305,65,'_wpas_done_all','1'),(306,65,'blogger_blog','www.sothisisfitness.com'),(307,65,'blogger_author','Darrell McTague'),(308,65,'blogger_permalink','/2014/07/one-year-of-running-races-lovin-life-5k.html'),(309,65,'blogger_internal','/feeds/4754783996336346563/posts/default/7152722920770650631'),(311,66,'_wpas_done_all','1'),(312,66,'blogger_blog','www.sothisisfitness.com'),(313,66,'blogger_author','Darrell McTague'),(314,66,'blogger_permalink','/2014/06/when-life-gets-you-down-surfacing-from.html'),(315,66,'blogger_internal','/feeds/4754783996336346563/posts/default/3399679820118254586'),(317,67,'_wpas_done_all','1'),(318,67,'blogger_blog','www.sothisisfitness.com'),(319,67,'blogger_author','Darrell McTague'),(320,67,'blogger_permalink','/2014/05/a-lesson-in-double-booking-pt-3-spring.html'),(321,67,'blogger_internal','/feeds/4754783996336346563/posts/default/1704915694754623201'),(323,68,'_wpas_done_all','1'),(324,68,'blogger_blog','www.sothisisfitness.com'),(325,68,'blogger_author','Darrell McTague'),(326,68,'blogger_permalink','/2014/05/a-lesson-in-double-booking-pt-2-262.html'),(327,68,'blogger_internal','/feeds/4754783996336346563/posts/default/2898573239177340584'),(329,69,'_wpas_done_all','1'),(330,69,'blogger_blog','www.sothisisfitness.com'),(331,69,'blogger_author','Darrell McTague'),(332,69,'blogger_permalink','/2014/05/a-lesson-in-double-booking-pt-1-herring.html'),(333,69,'blogger_internal','/feeds/4754783996336346563/posts/default/5034686027701222223'),(335,70,'_wpas_done_all','1'),(336,70,'blogger_blog','www.sothisisfitness.com'),(337,70,'blogger_author','Darrell McTague'),(338,70,'blogger_permalink','/2014/04/d-ir-t-y-mass-mayhem-mud-run-recap.html'),(339,70,'blogger_internal','/feeds/4754783996336346563/posts/default/827374350412843433'),(341,71,'_wpas_done_all','1'),(342,71,'blogger_blog','www.sothisisfitness.com'),(343,71,'blogger_author','Darrell McTague'),(344,71,'blogger_permalink','/2014/04/foolish-fools-dual-challenge-5k-131.html'),(345,71,'blogger_internal','/feeds/4754783996336346563/posts/default/6821302016211939768'),(347,72,'_wpas_done_all','1'),(348,72,'blogger_blog','www.sothisisfitness.com'),(349,72,'blogger_author','Darrell McTague'),(350,72,'blogger_permalink','/2014/03/april-fools-4-miler-recap-team-armored.html'),(351,72,'blogger_internal','/feeds/4754783996336346563/posts/default/148649622009251886'),(352,72,'geo_latitude','41.5784425'),(353,72,'geo_longitude','-70.5586401'),(354,72,'geo_public','1'),(355,72,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(357,73,'_wpas_done_all','1'),(358,73,'blogger_blog','www.sothisisfitness.com'),(359,73,'blogger_author','Darrell McTague'),(360,73,'blogger_permalink','/2014/03/im-getting-foolish5k-131.html'),(361,73,'blogger_internal','/feeds/4754783996336346563/posts/default/8090593641294626166'),(363,74,'_wpas_done_all','1'),(364,74,'blogger_blog','www.sothisisfitness.com'),(365,74,'blogger_author','Darrell McTague'),(366,74,'blogger_permalink','/2014/03/5k-recap-smuttypalooza-pace-to-pint.html'),(367,74,'blogger_internal','/feeds/4754783996336346563/posts/default/225291774265058540'),(369,75,'_wpas_done_all','1'),(370,75,'blogger_blog','www.sothisisfitness.com'),(371,75,'blogger_author','Darrell McTague'),(372,75,'blogger_permalink','/2014/03/so-whats-going-on-playlist-update.html'),(373,75,'blogger_internal','/feeds/4754783996336346563/posts/default/741522568617557812'),(375,76,'_wpas_done_all','1'),(376,76,'blogger_blog','www.sothisisfitness.com'),(377,76,'blogger_author','Darrell McTague'),(378,76,'blogger_permalink','/2014/03/mayhem-time-to-get-muddy.html'),(379,76,'blogger_internal','/feeds/4754783996336346563/posts/default/1475894934533591682'),(381,77,'_wpas_done_all','1'),(382,77,'blogger_blog','www.sothisisfitness.com'),(383,77,'blogger_author','Darrell McTague'),(384,77,'blogger_permalink','/2014/02/wake-up-your-brain-cognitea-review.html'),(385,77,'blogger_internal','/feeds/4754783996336346563/posts/default/6476196001148361586'),(386,77,'geo_latitude','41.5784425'),(387,77,'geo_longitude','-70.5586401'),(388,77,'geo_public','1'),(389,77,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(391,78,'_wpas_done_all','1'),(392,78,'blogger_blog','www.sothisisfitness.com'),(393,78,'blogger_author','Darrell McTague'),(394,78,'blogger_permalink','/2014/02/no-limits-frosty-knuckle-5k-hyannis.html'),(395,78,'blogger_internal','/feeds/4754783996336346563/posts/default/4742763943061070780'),(396,78,'geo_latitude','41.5784425'),(397,78,'geo_longitude','-70.5586401'),(398,78,'geo_public','1'),(399,78,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(401,79,'_wpas_done_all','1'),(402,79,'blogger_blog','www.sothisisfitness.com'),(403,79,'blogger_author','Darrell McTague'),(404,79,'blogger_permalink','/2014/02/winter-warlock-recap.html'),(405,79,'blogger_internal','/feeds/4754783996336346563/posts/default/8219012024744534805'),(406,79,'geo_latitude','41.5784425'),(407,79,'geo_longitude','-70.5586401'),(408,79,'geo_public','1'),(409,79,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(411,80,'_wpas_done_all','1'),(412,80,'blogger_blog','www.sothisisfitness.com'),(413,80,'blogger_author','Darrell McTague'),(414,80,'blogger_permalink','/2014/01/ch-ch-ch-chia-health-warrior-chia-bar.html'),(415,80,'blogger_internal','/feeds/4754783996336346563/posts/default/3260684787601160994'),(416,80,'geo_latitude','41.5784425'),(417,80,'geo_longitude','-70.5586401'),(418,80,'geo_public','1'),(419,80,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(421,81,'_wpas_done_all','1'),(422,81,'blogger_blog','www.sothisisfitness.com'),(423,81,'blogger_author','Darrell McTague'),(424,81,'blogger_permalink','/2014/01/blizzard-blast-recap-my-season-breakdown.html'),(425,81,'blogger_internal','/feeds/4754783996336346563/posts/default/5937355111328630873'),(426,81,'geo_latitude','41.5784425'),(427,81,'geo_longitude','-70.5586401'),(428,81,'geo_public','1'),(429,81,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(431,82,'_wpas_done_all','1'),(432,82,'blogger_blog','www.sothisisfitness.com'),(433,82,'blogger_author','Darrell McTague'),(434,82,'blogger_permalink','/2014/01/blizzardblast.html'),(435,82,'blogger_internal','/feeds/4754783996336346563/posts/default/7678059834813789167'),(436,82,'geo_latitude','41.5532208'),(437,82,'geo_longitude','-70.6085886'),(438,82,'geo_public','1'),(439,82,'geo_address','Falmouth, MA, USA'),(441,83,'_wpas_done_all','1'),(442,83,'blogger_blog','www.sothisisfitness.com'),(443,83,'blogger_author','Darrell McTague'),(444,83,'blogger_permalink','/2014/01/whydoit.html'),(445,83,'blogger_internal','/feeds/4754783996336346563/posts/default/5911009179519311467'),(447,84,'_wpas_done_all','1'),(448,84,'blogger_blog','www.sothisisfitness.com'),(449,84,'blogger_author','Darrell McTague'),(450,84,'blogger_permalink','/2013/12/2013wow.html'),(451,84,'blogger_internal','/feeds/4754783996336346563/posts/default/2452404533034657325'),(453,85,'_wpas_done_all','1'),(454,85,'blogger_blog','www.sothisisfitness.com'),(455,85,'blogger_author','Darrell McTague'),(456,85,'blogger_permalink','/2013/12/put-that-cookie-down.html'),(457,85,'blogger_internal','/feeds/4754783996336346563/posts/default/5410925933072578735'),(459,86,'_wpas_done_all','1'),(460,86,'blogger_blog','www.sothisisfitness.com'),(461,86,'blogger_author','Darrell McTague'),(462,86,'blogger_permalink','/2013/12/im-running-lot-this-is-start.html'),(463,86,'blogger_internal','/feeds/4754783996336346563/posts/default/6235823989227824363'),(464,86,'geo_latitude','41.647872'),(465,86,'geo_longitude','-70.4819674'),(466,86,'geo_public','1'),(467,86,'geo_address','Mashpee, MA, USA'),(469,87,'_wpas_done_all','1'),(470,87,'blogger_blog','www.sothisisfitness.com'),(471,87,'blogger_author','Darrell McTague'),(472,87,'blogger_permalink','/2013/12/lose-your-limits-challenge-2014.html'),(473,87,'blogger_internal','/feeds/4754783996336346563/posts/default/8710902377012801275'),(474,87,'geo_latitude','41.5784425'),(475,87,'geo_longitude','-70.5586401'),(476,87,'geo_public','1'),(477,87,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(479,88,'_wpas_done_all','1'),(480,88,'blogger_blog','www.sothisisfitness.com'),(481,88,'blogger_author','Darrell McTague'),(482,88,'blogger_permalink','/2013/12/keeps-you-moving-review-tune-belt.html'),(483,88,'blogger_internal','/feeds/4754783996336346563/posts/default/2669516713098627646'),(484,88,'geo_latitude','41.5784425'),(485,88,'geo_longitude','-70.5586401'),(486,88,'geo_public','1'),(487,88,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(489,89,'_wpas_done_all','1'),(490,89,'blogger_blog','www.sothisisfitness.com'),(491,89,'blogger_author','Darrell McTague'),(492,89,'blogger_permalink','/2013/11/aroo-spartan-sprint-fenway-recap.html'),(493,89,'blogger_internal','/feeds/4754783996336346563/posts/default/4344409426509766680'),(494,89,'geo_latitude','41.5784425'),(495,89,'geo_longitude','-70.5586401'),(496,89,'geo_public','1'),(497,89,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(499,90,'_wpas_done_all','1'),(500,90,'blogger_blog','www.sothisisfitness.com'),(501,90,'blogger_author','Darrell McTague'),(502,90,'blogger_permalink','/2013/11/playlist-update-go-distance.html'),(503,90,'blogger_internal','/feeds/4754783996336346563/posts/default/1507155308251110900'),(504,90,'geo_latitude','41.5784425'),(505,90,'geo_longitude','-70.5586401'),(506,90,'geo_public','1'),(507,90,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(509,91,'_wpas_done_all','1'),(510,91,'blogger_blog','www.sothisisfitness.com'),(511,91,'blogger_author','Darrell McTague'),(512,91,'blogger_permalink','/2013/11/what-moves-you-obstacle-race-time.html'),(513,91,'blogger_internal','/feeds/4754783996336346563/posts/default/4368599883308305018'),(514,91,'geo_latitude','41.5784425'),(515,91,'geo_longitude','-70.5586401'),(516,91,'geo_public','1'),(517,91,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(519,92,'_wpas_done_all','1'),(520,92,'blogger_blog','www.sothisisfitness.com'),(521,92,'blogger_author','Darrell McTague'),(522,92,'blogger_permalink','/2013/10/achievement-unlocked-131.html'),(523,92,'blogger_internal','/feeds/4754783996336346563/posts/default/8699154300876043397'),(524,92,'geo_latitude','41.5784425'),(525,92,'geo_longitude','-70.5586401'),(526,92,'geo_public','1'),(527,92,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(529,93,'_wpas_done_all','1'),(530,93,'blogger_blog','www.sothisisfitness.com'),(531,93,'blogger_author','Darrell McTague'),(532,93,'blogger_permalink','/2013/10/its-always-better-together.html'),(533,93,'blogger_internal','/feeds/4754783996336346563/posts/default/6889246440931848160'),(534,93,'geo_latitude','41.5784425'),(535,93,'geo_longitude','-70.5586401'),(536,93,'geo_public','1'),(537,93,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(538,94,'blogger_blog','www.sothisisfitness.com'),(539,94,'blogger_author','Darrell McTague'),(540,94,'blogger_internal','/feeds/4754783996336346563/posts/default/4610215725821070129'),(542,95,'_wpas_done_all','1'),(543,95,'blogger_blog','www.sothisisfitness.com'),(544,95,'blogger_author','Darrell McTague'),(545,95,'blogger_permalink','/2013/10/canal-run-10kburpee-recap-lessons.html'),(546,95,'blogger_internal','/feeds/4754783996336346563/posts/default/3015320940913152075'),(547,95,'geo_latitude','41.5784425'),(548,95,'geo_longitude','-70.5586401'),(549,95,'geo_public','1'),(550,95,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(552,96,'_wpas_done_all','1'),(553,96,'blogger_blog','www.sothisisfitness.com'),(554,96,'blogger_author','Darrell McTague'),(555,96,'blogger_permalink','/2013/10/canal-run-burpee-challenge.html'),(556,96,'blogger_internal','/feeds/4754783996336346563/posts/default/8890597129376658497'),(557,96,'geo_latitude','41.5784425'),(558,96,'geo_longitude','-70.5586401'),(559,96,'geo_public','1'),(560,96,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(562,97,'_wpas_done_all','1'),(563,97,'blogger_blog','www.sothisisfitness.com'),(564,97,'blogger_author','Darrell McTague'),(565,97,'blogger_permalink','/2013/10/race-beginner-dos-donts.html'),(566,97,'blogger_internal','/feeds/4754783996336346563/posts/default/6671406143816102061'),(567,97,'geo_latitude','41.5784425'),(568,97,'geo_longitude','-70.5586401'),(569,97,'geo_public','1'),(570,97,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(572,98,'_wpas_done_all','1'),(573,98,'blogger_blog','www.sothisisfitness.com'),(574,98,'blogger_author','Darrell McTague'),(575,98,'blogger_permalink','/2013/09/dont-freak-out.html'),(576,98,'blogger_internal','/feeds/4754783996336346563/posts/default/7859069794286030570'),(577,98,'geo_latitude','41.5784425'),(578,98,'geo_longitude','-70.5586401'),(579,98,'geo_public','1'),(580,98,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(582,99,'_wpas_done_all','1'),(583,99,'blogger_blog','www.sothisisfitness.com'),(584,99,'blogger_author','Darrell McTague'),(585,99,'blogger_permalink','/2013/09/do-it-for-v.html'),(586,99,'blogger_internal','/feeds/4754783996336346563/posts/default/1591006923079147108'),(587,99,'geo_latitude','41.5784425'),(588,99,'geo_longitude','-70.5586401'),(589,99,'geo_public','1'),(590,99,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(592,100,'_wpas_done_all','1'),(593,100,'blogger_blog','www.sothisisfitness.com'),(594,100,'blogger_author','Darrell McTague'),(595,100,'blogger_permalink','/2013/09/what-is-good-enough-tavern2tavern5k.html'),(596,100,'blogger_internal','/feeds/4754783996336346563/posts/default/1673345010451046301'),(597,100,'geo_latitude','41.5784425'),(598,100,'geo_longitude','-70.5586401'),(599,100,'geo_public','1'),(600,100,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(602,101,'_wpas_done_all','1'),(603,101,'blogger_blog','www.sothisisfitness.com'),(604,101,'blogger_author','Darrell McTague'),(605,101,'blogger_permalink','/2013/09/lose-your-limits.html'),(606,101,'blogger_internal','/feeds/4754783996336346563/posts/default/7973729405787844852'),(607,101,'geo_latitude','41.5784425'),(608,101,'geo_longitude','-70.5586401'),(609,101,'geo_public','1'),(610,101,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(612,102,'_wpas_done_all','1'),(613,102,'blogger_blog','www.sothisisfitness.com'),(614,102,'blogger_author','Darrell McTague'),(615,102,'blogger_permalink','/2013/09/body-beast-results-and-recap.html'),(616,102,'blogger_internal','/feeds/4754783996336346563/posts/default/3569915979508964650'),(617,102,'geo_latitude','41.5784425'),(618,102,'geo_longitude','-70.5586401'),(619,102,'geo_public','1'),(620,102,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(622,103,'_wpas_done_all','1'),(623,103,'blogger_blog','www.sothisisfitness.com'),(624,103,'blogger_author','Darrell McTague'),(625,103,'blogger_permalink','/2013/09/makingitwork.html'),(626,103,'blogger_internal','/feeds/4754783996336346563/posts/default/5464395265719110019'),(627,103,'geo_latitude','41.5784425'),(628,103,'geo_longitude','-70.5586401'),(629,103,'geo_public','1'),(630,103,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(632,104,'_wpas_done_all','1'),(633,104,'blogger_blog','www.sothisisfitness.com'),(634,104,'blogger_author','Darrell McTague'),(635,104,'blogger_permalink','/2013/09/review-fitaid.html'),(636,104,'blogger_internal','/feeds/4754783996336346563/posts/default/6860491503811822987'),(637,104,'geo_latitude','41.5784425'),(638,104,'geo_longitude','-70.5586401'),(639,104,'geo_public','1'),(640,104,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(642,105,'_wpas_done_all','1'),(643,105,'blogger_blog','www.sothisisfitness.com'),(644,105,'blogger_author','Darrell McTague'),(645,105,'blogger_permalink','/2013/09/2-months-4-runs-one-great-cause.html'),(646,105,'blogger_internal','/feeds/4754783996336346563/posts/default/1551438025608603019'),(647,105,'geo_latitude','41.5784425'),(648,105,'geo_longitude','-70.5586401'),(649,105,'geo_public','1'),(650,105,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(652,106,'_wpas_done_all','1'),(653,106,'blogger_blog','www.sothisisfitness.com'),(654,106,'blogger_author','Darrell McTague'),(655,106,'blogger_permalink','/2013/08/getting-things-in-mocean-running-update.html'),(656,106,'blogger_internal','/feeds/4754783996336346563/posts/default/2112444944694486374'),(657,106,'geo_latitude','41.5784425'),(658,106,'geo_longitude','-70.5586401'),(659,106,'geo_public','1'),(660,106,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(662,107,'_wpas_done_all','1'),(663,107,'blogger_blog','www.sothisisfitness.com'),(664,107,'blogger_author','Darrell McTague'),(665,107,'blogger_permalink','/2013/08/haters.html'),(666,107,'blogger_internal','/feeds/4754783996336346563/posts/default/1999868708378933425'),(667,107,'geo_latitude','41.647872'),(668,107,'geo_longitude','-70.4819674'),(669,107,'geo_public','1'),(670,107,'geo_address','Mashpee, MA, USA'),(671,108,'blogger_blog','www.sothisisfitness.com'),(672,108,'blogger_author','Darrell McTague'),(673,108,'blogger_internal','/feeds/4754783996336346563/posts/default/1382722556514703779'),(674,109,'blogger_blog','www.sothisisfitness.com'),(675,109,'blogger_author','Darrell McTague'),(676,109,'blogger_internal','/feeds/4754783996336346563/posts/default/1509106492029832086'),(677,110,'blogger_blog','www.sothisisfitness.com'),(678,110,'blogger_author','Darrell McTague'),(679,110,'blogger_internal','/feeds/4754783996336346563/posts/default/5909256272086623809'),(680,111,'blogger_blog','www.sothisisfitness.com'),(681,111,'blogger_author','Darrell McTague'),(682,111,'blogger_internal','/feeds/4754783996336346563/posts/default/218663816585257388'),(683,112,'blogger_blog','www.sothisisfitness.com'),(684,112,'blogger_author','Darrell McTague'),(685,112,'blogger_internal','/feeds/4754783996336346563/posts/default/6235179780082379014'),(687,113,'_wpas_done_all','1'),(688,113,'blogger_blog','www.sothisisfitness.com'),(689,113,'blogger_author','Darrell McTague'),(690,113,'blogger_permalink','/2013/08/the-goldilocks-problem-body-image.html'),(691,113,'blogger_internal','/feeds/4754783996336346563/posts/default/1530210488065890664'),(692,113,'geo_latitude','41.5784425'),(693,113,'geo_longitude','-70.5586401'),(694,113,'geo_public','1'),(695,113,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(696,114,'blogger_blog','www.sothisisfitness.com'),(697,114,'blogger_author','Darrell McTague'),(698,114,'blogger_internal','/feeds/4754783996336346563/posts/default/7865877489407485981'),(699,115,'blogger_blog','www.sothisisfitness.com'),(700,115,'blogger_author','Darrell McTague'),(701,115,'blogger_internal','/feeds/4754783996336346563/posts/default/444280521075306468'),(703,116,'_wpas_done_all','1'),(704,116,'blogger_blog','www.sothisisfitness.com'),(705,116,'blogger_author','Darrell McTague'),(706,116,'blogger_permalink','/2013/08/america-fat.html'),(707,116,'blogger_internal','/feeds/4754783996336346563/posts/default/7815209110983074924'),(708,116,'geo_latitude','41.5784425'),(709,116,'geo_longitude','-70.5586401'),(710,116,'geo_public','1'),(711,116,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(713,117,'_wpas_done_all','1'),(714,117,'blogger_blog','www.sothisisfitness.com'),(715,117,'blogger_author','Darrell McTague'),(716,117,'blogger_permalink','/2013/08/on-to-next-one-131.html'),(717,117,'blogger_internal','/feeds/4754783996336346563/posts/default/8502805566093789842'),(718,117,'geo_latitude','41.5784425'),(719,117,'geo_longitude','-70.5586401'),(720,117,'geo_public','1'),(721,117,'geo_address','East Falmouth, Falmouth, MA 02536, USA'),(723,118,'_wpas_done_all','1'),(724,118,'blogger_blog','www.sothisisfitness.com'),(725,118,'blogger_author','Darrell McTague'),(726,118,'blogger_permalink','/2013/08/andtheniranfalmouthroadrace.html'),(727,118,'blogger_internal','/feeds/4754783996336346563/posts/default/8105689225279622282'),(729,119,'_wpas_done_all','1'),(730,119,'blogger_blog','www.sothisisfitness.com'),(731,119,'blogger_author','Darrell McTague'),(732,119,'blogger_permalink','/2013/08/primed-and-ready-falmouth-road-race-w.html'),(733,119,'blogger_internal','/feeds/4754783996336346563/posts/default/2052846215112843492'),(735,120,'_wpas_done_all','1'),(736,120,'blogger_blog','www.sothisisfitness.com'),(737,120,'blogger_author','Darrell McTague'),(738,120,'blogger_permalink','/2013/08/the-get-up-and-go-guide.html'),(739,120,'blogger_internal','/feeds/4754783996336346563/posts/default/6078840946487423336'),(740,121,'blogger_blog','www.sothisisfitness.com'),(741,121,'blogger_author','Darrell McTague'),(742,121,'blogger_internal','/feeds/4754783996336346563/posts/default/8037948992723018095'),(744,122,'_wpas_done_all','1'),(745,122,'blogger_blog','www.sothisisfitness.com'),(746,122,'blogger_author','Darrell McTague'),(747,122,'blogger_permalink','/2013/08/running-on-rocket-fuel-anatomy-of-power.html'),(748,122,'blogger_internal','/feeds/4754783996336346563/posts/default/6167987159190285861'),(750,123,'_wpas_done_all','1'),(751,123,'blogger_blog','www.sothisisfitness.com'),(752,123,'blogger_author','Darrell McTague'),(753,123,'blogger_permalink','/2013/08/so-this-is-nutrition-basics.html'),(754,123,'blogger_internal','/feeds/4754783996336346563/posts/default/8727291217725419774'),(756,124,'_wpas_done_all','1'),(757,124,'blogger_blog','www.sothisisfitness.com'),(758,124,'blogger_author','Darrell McTague'),(759,124,'blogger_permalink','/2013/07/our-first-real-challenge-falmouth-road.html'),(760,124,'blogger_internal','/feeds/4754783996336346563/posts/default/2417823803802121742'),(762,125,'_wpas_done_all','1'),(763,125,'blogger_blog','www.sothisisfitness.com'),(764,125,'blogger_author','Darrell McTague'),(765,125,'blogger_permalink','/2013/07/why-workouts-fail-2-scale.html'),(766,125,'blogger_internal','/feeds/4754783996336346563/posts/default/8111988992494575565'),(768,126,'_wpas_done_all','1'),(769,126,'blogger_blog','www.sothisisfitness.com'),(770,126,'blogger_author','Darrell McTague'),(771,126,'blogger_permalink','/2013/07/conquer-truth-about-motivation.html'),(772,126,'blogger_internal','/feeds/4754783996336346563/posts/default/7055245232748403171'),(774,127,'_wpas_done_all','1'),(775,127,'blogger_blog','www.sothisisfitness.com'),(776,127,'blogger_author','Darrell McTague'),(777,127,'blogger_permalink','/2013/07/defeating-demotivators-1-fear-monster.html'),(778,127,'blogger_internal','/feeds/4754783996336346563/posts/default/5578785725684464529'),(780,128,'_wpas_done_all','1'),(781,128,'blogger_blog','www.sothisisfitness.com'),(782,128,'blogger_author','Darrell McTague'),(783,128,'blogger_permalink','/2013/07/the-inconvenience-factor-accepting.html'),(784,128,'blogger_internal','/feeds/4754783996336346563/posts/default/2846647588771255938'),(786,129,'_wpas_done_all','1'),(787,129,'blogger_blog','www.sothisisfitness.com'),(788,129,'blogger_author','Darrell McTague'),(789,129,'blogger_permalink','/2013/07/why-workouts-fail-1-napoleon-complex.html'),(790,129,'blogger_internal','/feeds/4754783996336346563/posts/default/5137290157131133082'),(792,130,'_wpas_done_all','1'),(793,130,'blogger_blog','www.sothisisfitness.com'),(794,130,'blogger_author','Darrell McTague'),(795,130,'blogger_permalink','/2013/07/the-music-while-running-controversy.html'),(796,130,'blogger_internal','/feeds/4754783996336346563/posts/default/9039329856778847607'),(798,131,'_wpas_done_all','1'),(799,131,'blogger_blog','www.sothisisfitness.com'),(800,131,'blogger_author','Darrell McTague'),(801,131,'blogger_permalink','/2013/07/the-trouble-with-leg-day.html'),(802,131,'blogger_internal','/feeds/4754783996336346563/posts/default/8862412665570077954'),(803,6,'_jetpack_dont_email_post_to_subs','1'),(804,7,'_jetpack_dont_email_post_to_subs','1'),(805,8,'_jetpack_dont_email_post_to_subs','1'),(806,9,'_jetpack_dont_email_post_to_subs','1'),(807,10,'_jetpack_dont_email_post_to_subs','1'),(808,11,'_jetpack_dont_email_post_to_subs','1'),(809,13,'_jetpack_dont_email_post_to_subs','1'),(810,14,'_jetpack_dont_email_post_to_subs','1'),(811,16,'_jetpack_dont_email_post_to_subs','1'),(812,20,'_jetpack_dont_email_post_to_subs','1'),(813,21,'_jetpack_dont_email_post_to_subs','1'),(814,22,'_jetpack_dont_email_post_to_subs','1'),(815,24,'_jetpack_dont_email_post_to_subs','1'),(817,152,'_publicize_pending','1'),(818,155,'_wp_attached_file','2017/01/STIF-new-banner-14-blogger.jpg'),(819,155,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:900;s:6:\"height\";i:200;s:4:\"file\";s:38:\"2017/01/STIF-new-banner-14-blogger.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:38:\"STIF-new-banner-14-blogger-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:37:\"STIF-new-banner-14-blogger-300x67.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:67;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:38:\"STIF-new-banner-14-blogger-768x171.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:171;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:11:\"thumb-small\";a:4:{s:4:\"file\";s:38:\"STIF-new-banner-14-blogger-160x160.jpg\";s:5:\"width\";i:160;s:6:\"height\";i:160;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:14:\"thumb-standard\";a:4:{s:4:\"file\";s:38:\"STIF-new-banner-14-blogger-320x320.jpg\";s:5:\"width\";i:320;s:6:\"height\";i:320;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"thumb-medium\";a:4:{s:4:\"file\";s:38:\"STIF-new-banner-14-blogger-520x245.jpg\";s:5:\"width\";i:520;s:6:\"height\";i:245;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:11:\"thumb-large\";a:4:{s:4:\"file\";s:38:\"STIF-new-banner-14-blogger-720x340.jpg\";s:5:\"width\";i:720;s:6:\"height\";i:340;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(820,156,'_wp_attached_file','2017/01/itunes_podcast_logo.png'),(821,156,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1400;s:6:\"height\";i:1400;s:4:\"file\";s:31:\"2017/01/itunes_podcast_logo.png\";s:5:\"sizes\";a:8:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"itunes_podcast_logo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"itunes_podcast_logo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"itunes_podcast_logo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:33:\"itunes_podcast_logo-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:11:\"thumb-small\";a:4:{s:4:\"file\";s:31:\"itunes_podcast_logo-160x160.png\";s:5:\"width\";i:160;s:6:\"height\";i:160;s:9:\"mime-type\";s:9:\"image/png\";}s:14:\"thumb-standard\";a:4:{s:4:\"file\";s:31:\"itunes_podcast_logo-320x320.png\";s:5:\"width\";i:320;s:6:\"height\";i:320;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"thumb-medium\";a:4:{s:4:\"file\";s:31:\"itunes_podcast_logo-520x245.png\";s:5:\"width\";i:520;s:6:\"height\";i:245;s:9:\"mime-type\";s:9:\"image/png\";}s:11:\"thumb-large\";a:4:{s:4:\"file\";s:31:\"itunes_podcast_logo-720x340.png\";s:5:\"width\";i:720;s:6:\"height\";i:340;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(825,155,'_wp_attachment_custom_header_last_used_cats456','1483312456'),(826,155,'_wp_attachment_is_custom_header','cannyon'),(830,155,'_wp_attachment_custom_header_last_used_radiate','1483315319'),(835,155,'_edit_lock','1483323617:1'),(836,155,'meta_link',NULL),(837,155,'_edit_last','1'),(838,155,'_wp_attachment_custom_header_last_used_cannyon','1483326958'),(839,172,'_wp_attached_file','2017/01/cropped-STIF-new-banner-14-blogger.jpg'),(840,172,'_wp_attachment_context','custom-logo'),(841,172,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1100;s:6:\"height\";i:244;s:4:\"file\";s:46:\"2017/01/cropped-STIF-new-banner-14-blogger.jpg\";s:5:\"sizes\";a:4:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:46:\"cropped-STIF-new-banner-14-blogger-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:45:\"cropped-STIF-new-banner-14-blogger-300x67.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:67;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:46:\"cropped-STIF-new-banner-14-blogger-768x170.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:170;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:47:\"cropped-STIF-new-banner-14-blogger-1024x227.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:227;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5747,875,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2359;s:6:\"height\";i:2355;s:4:\"file\";s:34:\"2017/02/IMG_20151107_172455447.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20151107_172455447-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"IMG_20151107_172455447-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20151107_172455447-768x767.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:767;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:36:\"IMG_20151107_172455447-1024x1022.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1022;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20151107_172455447-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20151107_172455447-300x299.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:299;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"500\";s:13:\"shutter_speed\";s:7:\"0.03333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5746,875,'_wp_attached_file','2017/02/IMG_20151107_172455447.jpg'),(5745,874,'_edit_last','1'),(856,6,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537077678;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:83;}i:1;a:1:{s:2:\"id\";i:86;}i:2;a:1:{s:2:\"id\";i:67;}}}}'),(5744,874,'_edit_lock','1486039300:1'),(5743,874,'_meta-generate-page-header-image-background-fixed',''),(5742,874,'_meta-generate-page-header-vertical-center',''),(5741,874,'_meta-generate-page-header-full-screen',''),(5740,874,'_meta-generate-page-header-image-background',''),(5739,874,'_meta-generate-page-header-content-padding',''),(5738,874,'_meta-generate-page-header-content-autop',''),(5737,73,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1535340194;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:71;}i:1;a:1:{s:2:\"id\";i:72;}i:2;a:1:{s:2:\"id\";i:81;}}}}'),(5736,74,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536670655;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:78;}i:1;a:1:{s:2:\"id\";i:81;}i:2;a:1:{s:2:\"id\";i:69;}}}}'),(878,7,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537416671;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:67;}i:1;a:1:{s:2:\"id\";i:32;}i:2;a:1:{s:2:\"id\";i:70;}}}}'),(5836,882,'_yoast_wpseo_content_score','90'),(5835,882,'_yoast_wpseo_linkdex','99'),(5834,882,'_yoast_wpseo_metadesc','YES! A Low-Fat Buffalo Chicken Dip, with real cheese, real chicken, and real flavor. Get the recipe here. Super easy, super quick, super tasty.'),(891,182,'_wp_attached_file','2017/01/cropped-itunes_podcast_logo.png'),(892,182,'_wp_attachment_context','site-icon'),(893,182,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:512;s:6:\"height\";i:512;s:4:\"file\";s:39:\"2017/01/cropped-itunes_podcast_logo.png\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"cropped-itunes_podcast_logo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"cropped-itunes_podcast_logo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:13:\"site_icon-270\";a:4:{s:4:\"file\";s:39:\"cropped-itunes_podcast_logo-270x270.png\";s:5:\"width\";i:270;s:6:\"height\";i:270;s:9:\"mime-type\";s:9:\"image/png\";}s:13:\"site_icon-192\";a:4:{s:4:\"file\";s:39:\"cropped-itunes_podcast_logo-192x192.png\";s:5:\"width\";i:192;s:6:\"height\";i:192;s:9:\"mime-type\";s:9:\"image/png\";}s:13:\"site_icon-180\";a:4:{s:4:\"file\";s:39:\"cropped-itunes_podcast_logo-180x180.png\";s:5:\"width\";i:180;s:6:\"height\";i:180;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"site_icon-32\";a:4:{s:4:\"file\";s:37:\"cropped-itunes_podcast_logo-32x32.png\";s:5:\"width\";i:32;s:6:\"height\";i:32;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"80x80\";a:4:{s:4:\"file\";s:37:\"cropped-itunes_podcast_logo-80x80.png\";s:5:\"width\";i:80;s:6:\"height\";i:80;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"16x16\";a:4:{s:4:\"file\";s:37:\"cropped-itunes_podcast_logo-16x16.png\";s:5:\"width\";i:16;s:6:\"height\";i:16;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"96x96\";a:4:{s:4:\"file\";s:37:\"cropped-itunes_podcast_logo-96x96.png\";s:5:\"width\";i:96;s:6:\"height\";i:96;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"64x64\";a:4:{s:4:\"file\";s:37:\"cropped-itunes_podcast_logo-64x64.png\";s:5:\"width\";i:64;s:6:\"height\";i:64;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5838,882,'_generate-disable-nav',''),(5837,882,'_generate-disable-header',''),(5833,882,'_yoast_wpseo_focuskw','Low-Fat Buffalo Chicken Dip'),(5832,882,'_yoast_wpseo_focuskw_text_input','Low-Fat Buffalo Chicken Dip'),(5831,882,'libsyn-post-episode-advanced-destination-form-data','[]'),(5829,882,'libsyn-post-episode-player_placement','top'),(5830,882,'libsyn-post-episode-player_custom_color','32cd32'),(906,6,'_edit_lock','1484249646:1'),(907,6,'_edit_last','1'),(909,6,'libsyn-post-episode-category-selection','general'),(910,6,'libsyn-post-episode-itunes','no'),(911,6,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(912,6,'libsyn-post-episode-player_use_theme','custom'),(913,6,'libsyn-post-episode-player_width','450'),(914,6,'libsyn-post-episode-player_height','90'),(915,6,'libsyn-post-episode-player_placement','top'),(916,6,'libsyn-post-episode-player_use_download_link_text','Download Episode!'),(917,6,'libsyn-post-episode-advanced-destination-form-data','[]'),(918,6,'_yoast_wpseo_focuskw_text_input','running'),(919,6,'_yoast_wpseo_focuskw','running'),(920,6,'_yoast_wpseo_linkdex','69'),(921,6,'_yoast_wpseo_content_score','90'),(922,6,'_generate-disable-header',''),(923,6,'_generate-disable-nav',''),(924,6,'_generate-disable-secondary-nav',''),(925,6,'_generate-disable-post-image',''),(926,6,'_generate-disable-headline',''),(927,6,'_generate-disable-footer',''),(928,6,'_meta-generate-page-header-content',''),(929,6,'_meta-generate-page-header-image',''),(930,6,'_meta-generate-page-header-image-id','0'),(931,6,'_meta-generate-page-header-image-link',''),(932,6,'_meta-generate-page-header-enable-image-crop','disable'),(933,6,'_meta-generate-page-header-content-autop',''),(934,6,'_meta-generate-page-header-content-padding',''),(935,6,'_meta-generate-page-header-image-width','1200'),(936,6,'_meta-generate-page-header-image-height','0'),(937,6,'_meta-generate-page-header-add-to-excerpt',''),(938,6,'_meta-generate-page-header-image-background',''),(939,6,'_meta-generate-page-header-full-screen',''),(940,6,'_meta-generate-page-header-vertical-center',''),(941,6,'_meta-generate-page-header-image-background-type','contained'),(942,6,'_meta-generate-page-header-image-background-fixed',''),(943,6,'_meta-generate-page-header-image-background-alignment','left'),(944,6,'_meta-generate-page-header-image-background-spacing','0'),(945,6,'_meta-generate-page-header-image-background-color',''),(946,6,'_meta-generate-page-header-image-background-text-color',''),(947,6,'_meta-generate-page-header-image-background-link-color',''),(948,6,'_meta-generate-page-header-image-background-link-color-hover',''),(949,6,'_yoast_wpseo_primary_category',''),(5828,882,'libsyn-post-episode-player_height','90'),(5826,882,'libsyn-post-episode-player_use_theme','custom'),(5825,882,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(5824,882,'libsyn-post-episode-itunes','no'),(5823,882,'_edit_last','1'),(5822,882,'_edit_lock','1486387197:1'),(959,187,'_meta-generate-page-header-content-autop',''),(960,187,'_meta-generate-page-header-content-padding',''),(961,187,'_meta-generate-page-header-image-background',''),(962,187,'_meta-generate-page-header-full-screen',''),(963,187,'_meta-generate-page-header-vertical-center',''),(964,187,'_meta-generate-page-header-image-background-fixed',''),(965,187,'_edit_last','1'),(966,187,'_edit_lock','1484198934:1'),(967,187,'_yoast_wpseo_content_score','60'),(968,187,'_generate-disable-header',''),(969,187,'_generate-disable-nav',''),(970,187,'_generate-disable-secondary-nav',''),(971,187,'_generate-disable-post-image',''),(972,187,'_generate-disable-headline',''),(973,187,'_generate-disable-footer',''),(974,187,'_meta-generate-page-header-content',''),(975,187,'_meta-generate-page-header-image',''),(976,187,'_meta-generate-page-header-image-id','0'),(977,187,'_meta-generate-page-header-image-link',''),(978,187,'_meta-generate-page-header-enable-image-crop','disable'),(979,187,'_meta-generate-page-header-image-width','1200'),(980,187,'_meta-generate-page-header-image-height','0'),(981,187,'_meta-generate-page-header-image-background-type','contained'),(982,187,'_meta-generate-page-header-image-background-alignment','left'),(983,187,'_meta-generate-page-header-image-background-spacing','0'),(984,187,'_meta-generate-page-header-image-background-color',''),(985,187,'_meta-generate-page-header-image-background-text-color',''),(986,187,'_meta-generate-page-header-image-background-link-color',''),(987,187,'_meta-generate-page-header-image-background-link-color-hover',''),(988,187,'_yoast_wpseo_focuskw_text_input','fitness'),(989,187,'_yoast_wpseo_focuskw','fitness'),(990,187,'_yoast_wpseo_metadesc','\"Average Joe\" loses 130 lbs & finishes a 100 mile ultramarathon - if I can do it...anyone can. Share in the struggle & success of my fitness journey.'),(991,187,'_yoast_wpseo_linkdex','70'),(992,187,'_publicize_pending','1'),(5960,920,'_wp_attachment_image_alt','Podcast Episode 24 - it\'s not enough - feature photo'),(5970,918,'_thumbnail_id','920'),(5971,918,'libsyn-post-episode-itunes','no'),(5972,918,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(5973,918,'libsyn-post-episode-player_use_theme','custom'),(5974,918,'libsyn-post-episode-player_width','450'),(5975,918,'libsyn-post-episode-player_height','90'),(5976,918,'libsyn-post-episode-player_placement','top'),(5977,918,'libsyn-post-episode-player_custom_color','32cd32'),(5978,918,'libsyn-post-episode-advanced-destination-form-data','[]'),(5979,918,'_yoast_wpseo_focuskw_text_input','it\'s not enough'),(5980,918,'_yoast_wpseo_focuskw','it\'s not enough'),(5981,918,'_yoast_wpseo_metadesc','Episode 24 of the podcast delves into why \"it\'s not enough\". Why is \"it\" not enough? And who is \"it\" not enough for? Is that good or bad? Let\'s find out...'),(5982,918,'_yoast_wpseo_linkdex','86'),(5983,918,'_yoast_wpseo_content_score','60'),(5984,918,'_generate-disable-header',''),(5985,918,'_generate-disable-nav',''),(5986,918,'_generate-disable-secondary-nav',''),(5987,918,'_generate-disable-post-image',''),(5988,918,'_generate-disable-headline',''),(5989,918,'_generate-disable-footer',''),(5990,918,'_meta-generate-page-header-content',''),(5991,918,'_meta-generate-page-header-image',''),(5992,918,'_meta-generate-page-header-image-id','0'),(5993,918,'_meta-generate-page-header-image-link',''),(5994,918,'_meta-generate-page-header-enable-image-crop','disable'),(5995,918,'_meta-generate-page-header-image-width','1200'),(5996,918,'_meta-generate-page-header-image-height','0'),(5997,918,'_meta-generate-page-header-add-to-excerpt',''),(5998,918,'_meta-generate-page-header-image-background-type','contained'),(5999,918,'_meta-generate-page-header-image-background-alignment','left'),(6000,918,'_meta-generate-page-header-image-background-spacing','0'),(6001,918,'_meta-generate-page-header-image-background-color',''),(6002,918,'_meta-generate-page-header-image-background-text-color',''),(6003,918,'_meta-generate-page-header-image-background-link-color',''),(6004,918,'_meta-generate-page-header-image-background-link-color-hover',''),(6005,918,'_yoast_wpseo_primary_category','390'),(6007,918,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537384738;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:7;}i:1;a:1:{s:2:\"id\";i:1746;}i:2;a:1:{s:2:\"id\";i:1668;}}}}'),(6008,921,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1535909546;s:7:\"payload\";a:0:{}}}'),(6011,918,'_wpas_done_all','1'),(5959,920,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2047;s:4:\"file\";s:34:\"2017/02/wordswag_1486700267693.jpg\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1486700267693-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1486700267693-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1486700267693-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1486700267693-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1486700267693-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1486700267693-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1486700267693-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1486700267693-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1486700267693-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1486700267693-600x2047.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2047;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5958,920,'_wp_attached_file','2017/02/wordswag_1486700267693.jpg'),(5956,918,'_edit_lock','1487247244:1'),(5957,918,'_edit_last','1'),(5954,918,'_meta-generate-page-header-image-background-fixed',''),(5953,918,'_meta-generate-page-header-vertical-center',''),(5952,918,'_meta-generate-page-header-full-screen',''),(5951,918,'_meta-generate-page-header-image-background',''),(5950,918,'_meta-generate-page-header-content-padding',''),(5949,918,'_meta-generate-page-header-content-autop',''),(5821,882,'_meta-generate-page-header-image-background-fixed',''),(5820,882,'_meta-generate-page-header-vertical-center',''),(5819,882,'_meta-generate-page-header-full-screen',''),(5817,882,'_meta-generate-page-header-content-padding',''),(5818,882,'_meta-generate-page-header-image-background',''),(5816,882,'_meta-generate-page-header-content-autop',''),(1033,7,'_edit_lock','1484446740:1'),(1034,7,'_edit_last','1'),(1036,7,'libsyn-post-episode-itunes','no'),(1037,7,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(1038,7,'libsyn-post-episode-player_use_theme','custom'),(1039,7,'libsyn-post-episode-player_width','450'),(1040,7,'libsyn-post-episode-player_height','90'),(1041,7,'libsyn-post-episode-player_placement','top'),(1042,7,'libsyn-post-episode-advanced-destination-form-data','[]'),(1043,7,'_yoast_wpseo_content_score','60'),(1044,7,'_generate-disable-header',''),(1045,7,'_generate-disable-nav',''),(1046,7,'_generate-disable-secondary-nav',''),(1047,7,'_generate-disable-post-image',''),(1048,7,'_generate-disable-headline',''),(1049,7,'_generate-disable-footer',''),(1050,7,'_meta-generate-page-header-content',''),(1051,7,'_meta-generate-page-header-image',''),(1052,7,'_meta-generate-page-header-image-id','0'),(1053,7,'_meta-generate-page-header-image-link',''),(1054,7,'_meta-generate-page-header-enable-image-crop','disable'),(1055,7,'_meta-generate-page-header-content-autop',''),(1056,7,'_meta-generate-page-header-content-padding',''),(1057,7,'_meta-generate-page-header-image-width','1200'),(1058,7,'_meta-generate-page-header-image-height','0'),(1059,7,'_meta-generate-page-header-add-to-excerpt',''),(1060,7,'_meta-generate-page-header-image-background',''),(1061,7,'_meta-generate-page-header-full-screen',''),(1062,7,'_meta-generate-page-header-vertical-center',''),(1063,7,'_meta-generate-page-header-image-background-type','contained'),(1064,7,'_meta-generate-page-header-image-background-fixed',''),(1065,7,'_meta-generate-page-header-image-background-alignment','left'),(1066,7,'_meta-generate-page-header-image-background-spacing','0'),(1067,7,'_meta-generate-page-header-image-background-color',''),(1068,7,'_meta-generate-page-header-image-background-text-color',''),(1069,7,'_meta-generate-page-header-image-background-link-color',''),(1070,7,'_meta-generate-page-header-image-background-link-color-hover',''),(1071,7,'_yoast_wpseo_primary_category',''),(1072,8,'_edit_lock','1484446753:1'),(1073,8,'_edit_last','1'),(1075,8,'libsyn-post-episode-itunes','no'),(1076,8,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(1077,8,'libsyn-post-episode-player_use_theme','custom'),(1078,8,'libsyn-post-episode-player_width','450'),(1079,8,'libsyn-post-episode-player_height','90'),(1080,8,'libsyn-post-episode-player_placement','top'),(1082,8,'libsyn-post-episode-advanced-destination-form-data','[]'),(1083,8,'_yoast_wpseo_content_score','90'),(1084,8,'_generate-disable-header',''),(1085,8,'_generate-disable-nav',''),(1086,8,'_generate-disable-secondary-nav',''),(1087,8,'_generate-disable-post-image',''),(1088,8,'_generate-disable-headline',''),(1089,8,'_generate-disable-footer',''),(1090,8,'_meta-generate-page-header-content',''),(1091,8,'_meta-generate-page-header-image',''),(1092,8,'_meta-generate-page-header-image-id','0'),(1093,8,'_meta-generate-page-header-image-link',''),(1094,8,'_meta-generate-page-header-enable-image-crop','disable'),(1095,8,'_meta-generate-page-header-content-autop',''),(1096,8,'_meta-generate-page-header-content-padding',''),(1097,8,'_meta-generate-page-header-image-width','1200'),(1098,8,'_meta-generate-page-header-image-height','0'),(1099,8,'_meta-generate-page-header-add-to-excerpt',''),(1100,8,'_meta-generate-page-header-image-background',''),(1101,8,'_meta-generate-page-header-full-screen',''),(1102,8,'_meta-generate-page-header-vertical-center',''),(1103,8,'_meta-generate-page-header-image-background-type','contained'),(1104,8,'_meta-generate-page-header-image-background-fixed',''),(1105,8,'_meta-generate-page-header-image-background-alignment','left'),(1106,8,'_meta-generate-page-header-image-background-spacing','0'),(1107,8,'_meta-generate-page-header-image-background-color',''),(1108,8,'_meta-generate-page-header-image-background-text-color',''),(1109,8,'_meta-generate-page-header-image-background-link-color',''),(1110,8,'_meta-generate-page-header-image-background-link-color-hover',''),(1111,8,'_yoast_wpseo_primary_category','384'),(1112,9,'_edit_lock','1485727883:1'),(1113,9,'_edit_last','1'),(1115,9,'libsyn-post-episode-itunes','no'),(1116,9,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(1117,9,'libsyn-post-episode-player_use_theme','custom'),(1118,9,'libsyn-post-episode-player_width','450'),(1119,9,'libsyn-post-episode-player_height','90'),(1120,9,'libsyn-post-episode-player_placement','top'),(4478,9,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537814179;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1559;}i:1;a:1:{s:2:\"id\";i:1204;}i:2;a:1:{s:2:\"id\";i:1439;}}}}'),(1122,9,'libsyn-post-episode-advanced-destination-form-data','[]'),(1123,9,'_yoast_wpseo_content_score','30'),(1124,9,'_generate-disable-header',''),(1125,9,'_generate-disable-nav',''),(1126,9,'_generate-disable-secondary-nav',''),(1127,9,'_generate-disable-post-image',''),(1128,9,'_generate-disable-headline',''),(1129,9,'_generate-disable-footer',''),(1130,9,'_meta-generate-page-header-content',''),(1131,9,'_meta-generate-page-header-image',''),(1132,9,'_meta-generate-page-header-image-id','0'),(1133,9,'_meta-generate-page-header-image-link',''),(1134,9,'_meta-generate-page-header-enable-image-crop','disable'),(1135,9,'_meta-generate-page-header-content-autop',''),(1136,9,'_meta-generate-page-header-content-padding',''),(1137,9,'_meta-generate-page-header-image-width','1200'),(1138,9,'_meta-generate-page-header-image-height','0'),(1139,9,'_meta-generate-page-header-add-to-excerpt',''),(1140,9,'_meta-generate-page-header-image-background',''),(1141,9,'_meta-generate-page-header-full-screen',''),(1142,9,'_meta-generate-page-header-vertical-center',''),(1143,9,'_meta-generate-page-header-image-background-type','contained'),(1144,9,'_meta-generate-page-header-image-background-fixed',''),(1145,9,'_meta-generate-page-header-image-background-alignment','left'),(1146,9,'_meta-generate-page-header-image-background-spacing','0'),(1147,9,'_meta-generate-page-header-image-background-color',''),(1148,9,'_meta-generate-page-header-image-background-text-color',''),(1149,9,'_meta-generate-page-header-image-background-link-color',''),(1150,9,'_meta-generate-page-header-image-background-link-color-hover',''),(1151,9,'_yoast_wpseo_primary_category',''),(1153,10,'_edit_lock','1484446782:1'),(1154,10,'_edit_last','1'),(1156,10,'libsyn-post-episode-itunes','no'),(1157,10,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(1158,10,'libsyn-post-episode-player_use_theme','custom'),(1159,10,'libsyn-post-episode-player_width','450'),(1160,10,'libsyn-post-episode-player_height','90'),(1161,10,'libsyn-post-episode-player_placement','top'),(1163,10,'libsyn-post-episode-advanced-destination-form-data','[]'),(1164,10,'_yoast_wpseo_content_score','30'),(1165,10,'_generate-disable-header',''),(1166,10,'_generate-disable-nav',''),(1167,10,'_generate-disable-secondary-nav',''),(1168,10,'_generate-disable-post-image',''),(1169,10,'_generate-disable-headline',''),(1170,10,'_generate-disable-footer',''),(1171,10,'_meta-generate-page-header-content',''),(1172,10,'_meta-generate-page-header-image',''),(1173,10,'_meta-generate-page-header-image-id','0'),(1174,10,'_meta-generate-page-header-image-link',''),(1175,10,'_meta-generate-page-header-enable-image-crop','disable'),(1176,10,'_meta-generate-page-header-content-autop',''),(1177,10,'_meta-generate-page-header-content-padding',''),(1178,10,'_meta-generate-page-header-image-width','1200'),(1179,10,'_meta-generate-page-header-image-height','0'),(1180,10,'_meta-generate-page-header-add-to-excerpt',''),(1181,10,'_meta-generate-page-header-image-background',''),(1182,10,'_meta-generate-page-header-full-screen',''),(1183,10,'_meta-generate-page-header-vertical-center',''),(1184,10,'_meta-generate-page-header-image-background-type','contained'),(1185,10,'_meta-generate-page-header-image-background-fixed',''),(1186,10,'_meta-generate-page-header-image-background-alignment','left'),(1187,10,'_meta-generate-page-header-image-background-spacing','0'),(1188,10,'_meta-generate-page-header-image-background-color',''),(1189,10,'_meta-generate-page-header-image-background-text-color',''),(1190,10,'_meta-generate-page-header-image-background-link-color',''),(1191,10,'_meta-generate-page-header-image-background-link-color-hover',''),(1192,10,'_yoast_wpseo_primary_category',''),(1193,11,'_edit_lock','1484446836:1'),(1194,11,'_edit_last','1'),(1196,11,'libsyn-post-episode-itunes','no'),(1197,11,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(1198,11,'libsyn-post-episode-player_use_theme','custom'),(1199,11,'libsyn-post-episode-player_width','450'),(1200,11,'libsyn-post-episode-player_height','90'),(1201,11,'libsyn-post-episode-player_placement','top'),(4577,11,'_yoast_wpseo_focuskw_text_input','Beer + fitness'),(1203,11,'libsyn-post-episode-advanced-destination-form-data','[]'),(1204,11,'_yoast_wpseo_content_score','90'),(1205,11,'_generate-disable-header',''),(1206,11,'_generate-disable-nav',''),(1207,11,'_generate-disable-secondary-nav',''),(1208,11,'_generate-disable-post-image',''),(1209,11,'_generate-disable-headline',''),(1210,11,'_generate-disable-footer',''),(1211,11,'_meta-generate-page-header-content',''),(1212,11,'_meta-generate-page-header-image',''),(1213,11,'_meta-generate-page-header-image-id','0'),(1214,11,'_meta-generate-page-header-image-link',''),(1215,11,'_meta-generate-page-header-enable-image-crop','disable'),(1216,11,'_meta-generate-page-header-content-autop',''),(1217,11,'_meta-generate-page-header-content-padding',''),(1218,11,'_meta-generate-page-header-image-width','1200'),(1219,11,'_meta-generate-page-header-image-height','0'),(1220,11,'_meta-generate-page-header-add-to-excerpt',''),(1221,11,'_meta-generate-page-header-image-background',''),(1222,11,'_meta-generate-page-header-full-screen',''),(1223,11,'_meta-generate-page-header-vertical-center',''),(1224,11,'_meta-generate-page-header-image-background-type','contained'),(1225,11,'_meta-generate-page-header-image-background-fixed',''),(1226,11,'_meta-generate-page-header-image-background-alignment','left'),(1227,11,'_meta-generate-page-header-image-background-spacing','0'),(1228,11,'_meta-generate-page-header-image-background-color',''),(1229,11,'_meta-generate-page-header-image-background-text-color',''),(1230,11,'_meta-generate-page-header-image-background-link-color',''),(1231,11,'_meta-generate-page-header-image-background-link-color-hover',''),(1232,11,'_yoast_wpseo_primary_category',''),(1233,13,'_edit_lock','1484446847:1'),(1234,13,'_edit_last','1'),(1236,13,'libsyn-post-episode-itunes','no'),(1237,13,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(1238,13,'libsyn-post-episode-player_use_theme','custom'),(1239,13,'libsyn-post-episode-player_width','450'),(1240,13,'libsyn-post-episode-player_height','90'),(1241,13,'libsyn-post-episode-player_placement','top'),(1243,13,'libsyn-post-episode-advanced-destination-form-data','[]'),(1244,13,'_yoast_wpseo_content_score','60'),(1245,13,'_generate-disable-header',''),(1246,13,'_generate-disable-nav',''),(1247,13,'_generate-disable-secondary-nav',''),(1248,13,'_generate-disable-post-image',''),(1249,13,'_generate-disable-headline',''),(1250,13,'_generate-disable-footer',''),(1251,13,'_meta-generate-page-header-content',''),(1252,13,'_meta-generate-page-header-image',''),(1253,13,'_meta-generate-page-header-image-id','0'),(1254,13,'_meta-generate-page-header-image-link',''),(1255,13,'_meta-generate-page-header-enable-image-crop','disable'),(1256,13,'_meta-generate-page-header-content-autop',''),(1257,13,'_meta-generate-page-header-content-padding',''),(1258,13,'_meta-generate-page-header-image-width','1200'),(1259,13,'_meta-generate-page-header-image-height','0'),(1260,13,'_meta-generate-page-header-add-to-excerpt',''),(1261,13,'_meta-generate-page-header-image-background',''),(1262,13,'_meta-generate-page-header-full-screen',''),(1263,13,'_meta-generate-page-header-vertical-center',''),(1264,13,'_meta-generate-page-header-image-background-type','contained'),(1265,13,'_meta-generate-page-header-image-background-fixed',''),(1266,13,'_meta-generate-page-header-image-background-alignment','left'),(1267,13,'_meta-generate-page-header-image-background-spacing','0'),(1268,13,'_meta-generate-page-header-image-background-color',''),(1269,13,'_meta-generate-page-header-image-background-text-color',''),(1270,13,'_meta-generate-page-header-image-background-link-color',''),(1271,13,'_meta-generate-page-header-image-background-link-color-hover',''),(1272,13,'_yoast_wpseo_primary_category',''),(1273,14,'_edit_lock','1484742764:1'),(1274,14,'_edit_last','1'),(1276,14,'libsyn-post-episode-itunes','no'),(1277,14,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(1278,14,'libsyn-post-episode-player_use_theme','custom'),(1279,14,'libsyn-post-episode-player_width','450'),(1280,14,'libsyn-post-episode-player_height','90'),(1281,14,'libsyn-post-episode-player_placement','top'),(4599,211,'libsyn-post-episode-itunes','no'),(1283,14,'libsyn-post-episode-advanced-destination-form-data','[]'),(1284,14,'_yoast_wpseo_content_score','60'),(1285,14,'_generate-disable-header',''),(1286,14,'_generate-disable-nav',''),(1287,14,'_generate-disable-secondary-nav',''),(1288,14,'_generate-disable-post-image',''),(1289,14,'_generate-disable-headline',''),(1290,14,'_generate-disable-footer',''),(1291,14,'_meta-generate-page-header-content',''),(1292,14,'_meta-generate-page-header-image',''),(1293,14,'_meta-generate-page-header-image-id','0'),(1294,14,'_meta-generate-page-header-image-link',''),(1295,14,'_meta-generate-page-header-enable-image-crop','disable'),(1296,14,'_meta-generate-page-header-content-autop',''),(1297,14,'_meta-generate-page-header-content-padding',''),(1298,14,'_meta-generate-page-header-image-width','1200'),(1299,14,'_meta-generate-page-header-image-height','0'),(1300,14,'_meta-generate-page-header-add-to-excerpt',''),(1301,14,'_meta-generate-page-header-image-background',''),(1302,14,'_meta-generate-page-header-full-screen',''),(1303,14,'_meta-generate-page-header-vertical-center',''),(1304,14,'_meta-generate-page-header-image-background-type','contained'),(1305,14,'_meta-generate-page-header-image-background-fixed',''),(1306,14,'_meta-generate-page-header-image-background-alignment','left'),(1307,14,'_meta-generate-page-header-image-background-spacing','0'),(1308,14,'_meta-generate-page-header-image-background-color',''),(1309,14,'_meta-generate-page-header-image-background-text-color',''),(1310,14,'_meta-generate-page-header-image-background-link-color',''),(1311,14,'_meta-generate-page-header-image-background-link-color-hover',''),(1312,14,'_yoast_wpseo_primary_category',''),(1347,206,'_wpas_done_all','1'),(1341,206,'_meta-generate-page-header-content-autop',''),(1342,206,'_meta-generate-page-header-content-padding',''),(1343,206,'_meta-generate-page-header-image-background',''),(1344,206,'_meta-generate-page-header-full-screen',''),(1345,206,'_meta-generate-page-header-vertical-center',''),(1346,206,'_meta-generate-page-header-image-background-fixed',''),(3982,564,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:400;s:6:\"height\";i:101;s:4:\"file\";s:39:\"2013/09/FitAID-logo--e1484368817928.jpg\";s:5:\"sizes\";a:2:{s:9:\"thumbnail\";a:6:{s:4:\"file\";s:39:\"FitAID-logo--e1484368817928-150x101.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:101;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"150\";s:12:\"height_query\";s:3:\"150\";}s:6:\"medium\";a:6:{s:4:\"file\";s:38:\"FitAID-logo--e1484368817928-300x76.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:76;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(1356,207,'_wpas_done_all','1'),(1350,207,'_meta-generate-page-header-content-autop',''),(1351,207,'_meta-generate-page-header-content-padding',''),(1352,207,'_meta-generate-page-header-image-background',''),(1353,207,'_meta-generate-page-header-full-screen',''),(1354,207,'_meta-generate-page-header-vertical-center',''),(1355,207,'_meta-generate-page-header-image-background-fixed',''),(5296,43,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537014288;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:81;}i:1;a:1:{s:2:\"id\";i:65;}i:2;a:1:{s:2:\"id\";i:70;}}}}'),(3981,564,'_wp_attached_file','2013/09/FitAID-logo--e1484368817928.jpg'),(6091,933,'_wpas_done_all','1'),(6088,933,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1535845601;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1015;}i:1;a:1:{s:2:\"id\";i:1637;}i:2;a:1:{s:2:\"id\";i:1167;}}}}'),(6085,933,'_yoast_wpseo_focuskw','Celebration'),(6084,933,'_yoast_wpseo_focuskw_text_input','Celebration'),(6083,933,'_thumbnail_id','936'),(1392,211,'_wpas_done_all','1'),(1386,211,'_meta-generate-page-header-content-autop',''),(1387,211,'_meta-generate-page-header-content-padding',''),(1388,211,'_meta-generate-page-header-image-background',''),(1389,211,'_meta-generate-page-header-full-screen',''),(1390,211,'_meta-generate-page-header-vertical-center',''),(1391,211,'_meta-generate-page-header-image-background-fixed',''),(3983,565,'_wp_attached_file','2013/09/fitaidxfit.jpg'),(3984,565,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:400;s:6:\"height\";i:283;s:4:\"file\";s:22:\"2013/09/fitaidxfit.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:22:\"fitaidxfit-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:22:\"fitaidxfit-300x212.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:212;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:22:\"fitaidxfit-400x250.jpg\";s:5:\"width\";i:400;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(1401,212,'_wpas_done_all','1'),(1395,212,'_meta-generate-page-header-content-autop',''),(1396,212,'_meta-generate-page-header-content-padding',''),(1397,212,'_meta-generate-page-header-image-background',''),(1398,212,'_meta-generate-page-header-full-screen',''),(1399,212,'_meta-generate-page-header-vertical-center',''),(1400,212,'_meta-generate-page-header-image-background-fixed',''),(3957,7,'_yoast_wpseo_metadesc','A great chat with Paul Jones of the New England Spahtens - all about Obstacle Course Racing & community. Then...a brief rant on New Year\'s Resolutions.'),(3958,7,'_yoast_wpseo_linkdex','80'),(1410,213,'_wpas_done_all','1'),(1404,213,'_meta-generate-page-header-content-autop',''),(1405,213,'_meta-generate-page-header-content-padding',''),(1406,213,'_meta-generate-page-header-image-background',''),(1407,213,'_meta-generate-page-header-full-screen',''),(1408,213,'_meta-generate-page-header-vertical-center',''),(1409,213,'_meta-generate-page-header-image-background-fixed',''),(5140,768,'libsyn-post-episode-player_height','90'),(5139,768,'libsyn-post-episode-player_width','450'),(5138,768,'libsyn-post-episode-player_use_theme','custom'),(1419,214,'_wpas_done_all','1'),(1413,214,'_meta-generate-page-header-content-autop',''),(1414,214,'_meta-generate-page-header-content-padding',''),(1415,214,'_meta-generate-page-header-image-background',''),(1416,214,'_meta-generate-page-header-full-screen',''),(1417,214,'_meta-generate-page-header-vertical-center',''),(1418,214,'_meta-generate-page-header-image-background-fixed',''),(5137,768,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(5136,768,'libsyn-post-episode-itunes','clean'),(5135,768,'_edit_last','1'),(3951,545,'_jetpack_dont_email_post_to_subs','1'),(3952,546,'_jetpack_dont_email_post_to_subs','1'),(3959,51,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537826154;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1610;}i:1;a:1:{s:2:\"id\";i:26;}i:2;a:1:{s:2:\"id\";i:1223;}}}}'),(1428,215,'_wpas_done_all','1'),(1422,215,'_meta-generate-page-header-content-autop',''),(1423,215,'_meta-generate-page-header-content-padding',''),(1424,215,'_meta-generate-page-header-image-background',''),(1425,215,'_meta-generate-page-header-full-screen',''),(1426,215,'_meta-generate-page-header-vertical-center',''),(1427,215,'_meta-generate-page-header-image-background-fixed',''),(3888,546,'_menu_item_menu_item_parent','533'),(3889,546,'_menu_item_object_id','374'),(3890,546,'_menu_item_object','category'),(3891,546,'_menu_item_target',''),(3892,546,'_menu_item_classes','a:1:{i:0;s:0:\"\";}'),(3893,546,'_menu_item_xfn',''),(3894,546,'_menu_item_url',''),(1437,216,'_wpas_done_all','1'),(1431,216,'_meta-generate-page-header-content-autop',''),(1432,216,'_meta-generate-page-header-content-padding',''),(1433,216,'_meta-generate-page-header-image-background',''),(1434,216,'_meta-generate-page-header-full-screen',''),(1435,216,'_meta-generate-page-header-vertical-center',''),(1436,216,'_meta-generate-page-header-image-background-fixed',''),(3898,546,'_publicize_pending','1'),(4842,669,'_menu_item_xfn',''),(5126,713,'_jetpack_dont_email_post_to_subs','1'),(3914,62,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537673131;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:89;}i:1;a:1:{s:2:\"id\";i:34;}i:2;a:1:{s:2:\"id\";i:35;}}}}'),(1446,217,'_wpas_done_all','1'),(1440,217,'_meta-generate-page-header-content-autop',''),(1441,217,'_meta-generate-page-header-content-padding',''),(1442,217,'_meta-generate-page-header-image-background',''),(1443,217,'_meta-generate-page-header-full-screen',''),(1444,217,'_meta-generate-page-header-vertical-center',''),(1445,217,'_meta-generate-page-header-image-background-fixed',''),(3887,546,'_menu_item_type','taxonomy'),(4841,669,'_menu_item_classes','a:1:{i:0;s:0:\"\";}'),(4840,669,'_menu_item_target',''),(3877,545,'_menu_item_classes','a:1:{i:0;s:0:\"\";}'),(3878,545,'_menu_item_xfn',''),(3879,545,'_menu_item_url',''),(3897,545,'_publicize_pending','1'),(1455,218,'_wpas_done_all','1'),(1449,218,'_meta-generate-page-header-content-autop',''),(1450,218,'_meta-generate-page-header-content-padding',''),(1451,218,'_meta-generate-page-header-image-background',''),(1452,218,'_meta-generate-page-header-full-screen',''),(1453,218,'_meta-generate-page-header-vertical-center',''),(1454,218,'_meta-generate-page-header-image-background-fixed',''),(3881,546,'_meta-generate-page-header-content-autop',''),(3882,546,'_meta-generate-page-header-content-padding',''),(3883,546,'_meta-generate-page-header-image-background',''),(3884,546,'_meta-generate-page-header-full-screen',''),(3885,546,'_meta-generate-page-header-vertical-center',''),(3886,546,'_meta-generate-page-header-image-background-fixed',''),(1464,219,'_wpas_done_all','1'),(1458,219,'_meta-generate-page-header-content-autop',''),(1459,219,'_meta-generate-page-header-content-padding',''),(1460,219,'_meta-generate-page-header-image-background',''),(1461,219,'_meta-generate-page-header-full-screen',''),(1462,219,'_meta-generate-page-header-vertical-center',''),(1463,219,'_meta-generate-page-header-image-background-fixed',''),(4839,669,'_menu_item_object','category'),(4838,669,'_menu_item_object_id','390'),(4837,669,'_menu_item_menu_item_parent','0'),(4836,669,'_menu_item_type','taxonomy'),(4835,669,'_meta-generate-page-header-image-background-fixed',''),(4834,669,'_meta-generate-page-header-vertical-center',''),(1473,220,'_wpas_done_all','1'),(1467,220,'_meta-generate-page-header-content-autop',''),(1468,220,'_meta-generate-page-header-content-padding',''),(1469,220,'_meta-generate-page-header-image-background',''),(1470,220,'_meta-generate-page-header-full-screen',''),(1471,220,'_meta-generate-page-header-vertical-center',''),(1472,220,'_meta-generate-page-header-image-background-fixed',''),(4833,669,'_meta-generate-page-header-full-screen',''),(4832,669,'_meta-generate-page-header-image-background',''),(4831,669,'_meta-generate-page-header-content-padding',''),(4830,669,'_meta-generate-page-header-content-autop',''),(3963,113,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537819066;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:116;}i:1;a:1:{s:2:\"id\";i:1668;}i:2;a:1:{s:2:\"id\";i:1651;}}}}'),(3962,79,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537728998;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:81;}i:1;a:1:{s:2:\"id\";i:713;}i:2;a:1:{s:2:\"id\";i:78;}}}}'),(3960,102,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537830588;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:125;}i:1;a:1:{s:2:\"id\";i:120;}i:2;a:1:{s:2:\"id\";i:113;}}}}'),(5917,27,'_meta-generate-page-header-image-background-fixed',''),(5916,27,'_meta-generate-page-header-vertical-center',''),(5915,27,'_meta-generate-page-header-full-screen',''),(5914,27,'_meta-generate-page-header-image-background',''),(5912,27,'_meta-generate-page-header-content-autop',''),(5913,27,'_meta-generate-page-header-content-padding',''),(5911,27,'_edit_last','1'),(5909,882,'_jetpack_dont_email_post_to_subs','1'),(5908,894,'_wp_attachment_image_alt','low-fat buffalo chicken dip'),(3964,122,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537650418;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:130;}i:1;a:1:{s:2:\"id\";i:75;}i:2;a:1:{s:2:\"id\";i:119;}}}}'),(1576,235,'_wp_attached_file','2017/01/addaday-logo.jpg'),(1577,235,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1248;s:6:\"height\";i:1248;s:4:\"file\";s:24:\"2017/01/addaday-logo.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:24:\"addaday-logo-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:24:\"addaday-logo-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:24:\"addaday-logo-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:26:\"addaday-logo-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:24:\"addaday-logo-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:24:\"addaday-logo-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(1515,227,'_wp_attached_file','2017/01/994021_629788467052761_617901802_n.jpg'),(1516,227,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:160;s:6:\"height\";i:160;s:4:\"file\";s:46:\"2017/01/994021_629788467052761_617901802_n.jpg\";s:5:\"sizes\";a:1:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:46:\"994021_629788467052761_617901802_n-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(1519,229,'_wp_attached_file','2017/01/ccnclogo.jpg'),(1520,229,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:441;s:6:\"height\";i:400;s:4:\"file\";s:20:\"2017/01/ccnclogo.jpg\";s:5:\"sizes\";a:2:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:20:\"ccnclogo-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:20:\"ccnclogo-300x272.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:272;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(1522,230,'_wp_attached_file','2017/01/af-logo.png'),(1523,230,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:250;s:6:\"height\";i:250;s:4:\"file\";s:19:\"2017/01/af-logo.png\";s:5:\"sizes\";a:1:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:19:\"af-logo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4874,59,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537938500;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:116;}i:1;a:1:{s:2:\"id\";i:126;}i:2;a:1:{s:2:\"id\";i:113;}}}}'),(1530,232,'_meta-generate-page-header-content-autop',''),(1531,232,'_meta-generate-page-header-content-padding',''),(1532,232,'_meta-generate-page-header-image-background',''),(1533,232,'_meta-generate-page-header-full-screen',''),(1534,232,'_meta-generate-page-header-vertical-center',''),(1535,232,'_meta-generate-page-header-image-background-fixed',''),(1537,232,'_edit_last','1'),(1538,232,'_aigpl_gallery_imgs','a:4:{i:0;s:3:\"230\";i:1;s:3:\"228\";i:2;s:3:\"227\";i:3;s:3:\"226\";}'),(1539,232,'_generate-disable-header',''),(1540,232,'_generate-disable-nav',''),(1541,232,'_generate-disable-secondary-nav',''),(1542,232,'_generate-disable-post-image',''),(1543,232,'_generate-disable-headline',''),(1544,232,'_generate-disable-footer',''),(1545,232,'_meta-generate-page-header-content',''),(1546,232,'_meta-generate-page-header-image',''),(1547,232,'_meta-generate-page-header-image-id','0'),(1548,232,'_meta-generate-page-header-image-link',''),(1549,232,'_meta-generate-page-header-enable-image-crop','disable'),(1550,232,'_meta-generate-page-header-image-width','1200'),(1551,232,'_meta-generate-page-header-image-height','0'),(1552,232,'_meta-generate-page-header-image-background-type','contained'),(1553,232,'_meta-generate-page-header-image-background-alignment','left'),(1554,232,'_meta-generate-page-header-image-background-spacing','0'),(1555,232,'_meta-generate-page-header-image-background-color',''),(1556,232,'_meta-generate-page-header-image-background-text-color',''),(1557,232,'_meta-generate-page-header-image-background-link-color',''),(1558,232,'_meta-generate-page-header-image-background-link-color-hover',''),(1559,232,'_yoast_wpseo_primary_aigpl_cat',''),(1560,232,'_edit_lock','1483751815:1'),(1561,232,'_publicize_pending','1'),(1579,236,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1248;s:6:\"height\";i:1248;s:4:\"file\";s:26:\"2017/01/addaday-logo-1.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:26:\"addaday-logo-1-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:26:\"addaday-logo-1-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:26:\"addaday-logo-1-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:28:\"addaday-logo-1-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:26:\"addaday-logo-1-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(1578,236,'_wp_attached_file','2017/01/addaday-logo-1.jpg'),(1574,234,'_wp_attached_file','2017/01/foolproof-logo.png'),(1575,234,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:270;s:6:\"height\";i:270;s:4:\"file\";s:26:\"2017/01/foolproof-logo.png\";s:5:\"sizes\";a:2:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:26:\"foolproof-logo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:26:\"foolproof-logo-270x250.png\";s:5:\"width\";i:270;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(1580,236,'_wp_attachment_image_alt','Addaday'),(1581,236,'_grid_gallery_link',''),(1582,236,'captionEffect','quarter-slide-up'),(1583,236,'_grid_gallery_target','_self'),(1584,236,'_grid_gallery_rel',''),(1585,236,'cropPosition','center-center'),(1586,236,'cropPositionNeedUpdate','a:3:{i:0;b:1;i:1;N;i:2;N;}'),(1587,234,'_wp_attachment_image_alt',' '),(1588,234,'_grid_gallery_link',''),(1589,234,'captionEffect','quarter-slide-up'),(1590,234,'_grid_gallery_target','_self'),(1591,234,'_grid_gallery_rel',''),(1592,234,'cropPosition','center-center'),(1593,234,'cropPositionNeedUpdate','a:3:{i:0;b:0;i:1;s:3:\"150\";i:2;s:3:\"150\";}'),(1594,227,'_wp_attachment_image_alt','Health Warrior'),(1595,227,'_grid_gallery_link',''),(1596,227,'captionEffect','quarter-slide-up'),(1597,227,'_grid_gallery_target','_self'),(1598,227,'_grid_gallery_rel',''),(1599,227,'cropPosition','center-center'),(1600,227,'cropPositionNeedUpdate','a:3:{i:0;b:0;i:1;s:3:\"150\";i:2;s:3:\"150\";}'),(1601,230,'_wp_attachment_image_alt','Anytime Fitness'),(1602,230,'_grid_gallery_link',''),(1603,230,'captionEffect','quarter-slide-up'),(1604,230,'_grid_gallery_target','_self'),(1605,230,'_grid_gallery_rel',''),(1606,230,'cropPosition','center-center'),(1607,230,'cropPositionNeedUpdate','a:3:{i:0;b:0;i:1;s:3:\"150\";i:2;s:3:\"150\";}'),(1608,235,'_wp_attachment_image_alt',' '),(1609,235,'_grid_gallery_link',''),(1610,235,'captionEffect','quarter-slide-up'),(1611,235,'_grid_gallery_target','_self'),(1612,235,'_grid_gallery_rel',''),(1613,235,'cropPosition','center-center'),(1614,235,'cropPositionNeedUpdate','a:3:{i:0;b:0;i:1;s:3:\"150\";i:2;s:3:\"150\";}'),(1615,237,'_wp_attached_file','2017/01/button-follow-me-on-bloglovin.png'),(1616,237,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:208;s:6:\"height\";i:208;s:4:\"file\";s:41:\"2017/01/button-follow-me-on-bloglovin.png\";s:5:\"sizes\";a:1:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:41:\"button-follow-me-on-bloglovin-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(1617,238,'_wp_attached_file','2017/01/activate-logo.png'),(1618,238,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:250;s:6:\"height\";i:250;s:4:\"file\";s:25:\"2017/01/activate-logo.png\";s:5:\"sizes\";a:2:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:25:\"activate-logo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:25:\"activate-logo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(1619,239,'_wp_attached_file','2017/01/FitfluentialAmbassador.png'),(1620,239,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:250;s:6:\"height\";i:250;s:4:\"file\";s:34:\"2017/01/FitfluentialAmbassador.png\";s:5:\"sizes\";a:2:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"FitfluentialAmbassador-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"FitfluentialAmbassador-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(1621,238,'_wp_attachment_image_alt',' '),(1622,238,'_grid_gallery_link','https://activate.bloglovin.com/profile/5459767'),(1623,238,'captionEffect','quarter-slide-up'),(1624,238,'_grid_gallery_target','_blank'),(1625,238,'_grid_gallery_rel','nofollow'),(1626,238,'cropPosition','center-center'),(1627,238,'cropPositionNeedUpdate','a:3:{i:0;b:0;i:1;s:3:\"150\";i:2;s:3:\"150\";}'),(1628,239,'_wp_attachment_image_alt',' '),(1629,239,'_grid_gallery_link','www.fitfluential.com'),(1630,239,'captionEffect','quarter-slide-up'),(1631,239,'_grid_gallery_target','_blank'),(1632,239,'_grid_gallery_rel',''),(1633,239,'cropPosition','center-center'),(1634,239,'cropPositionNeedUpdate','a:3:{i:0;b:0;i:1;s:3:\"150\";i:2;s:3:\"150\";}'),(4873,61,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537408882;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:62;}i:1;a:1:{s:2:\"id\";i:104;}i:2;a:1:{s:2:\"id\";i:89;}}}}'),(4872,57,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537839869;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:61;}i:1;a:1:{s:2:\"id\";i:104;}i:2;a:1:{s:2:\"id\";i:992;}}}}'),(4871,124,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537495363;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:86;}i:1;a:1:{s:2:\"id\";i:118;}i:2;a:1:{s:2:\"id\";i:81;}}}}'),(4870,77,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537856898;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:36;}i:1;a:1:{s:2:\"id\";i:16;}i:2;a:1:{s:2:\"id\";i:83;}}}}'),(1728,251,'_meta-generate-page-header-content-autop',''),(1729,251,'_meta-generate-page-header-content-padding',''),(1730,251,'_meta-generate-page-header-image-background',''),(1731,251,'_meta-generate-page-header-full-screen',''),(1732,251,'_meta-generate-page-header-vertical-center',''),(1733,251,'_meta-generate-page-header-image-background-fixed',''),(1734,251,'_edit_last','1'),(1735,251,'_edit_lock','1484741869:1'),(1736,251,'_yoast_wpseo_content_score','60'),(1737,251,'_generate-disable-header',''),(1738,251,'_generate-disable-nav',''),(1739,251,'_generate-disable-secondary-nav',''),(1740,251,'_generate-disable-post-image',''),(1741,251,'_generate-disable-headline',''),(1742,251,'_generate-disable-footer',''),(1743,251,'_meta-generate-page-header-content',''),(1744,251,'_meta-generate-page-header-image',''),(1745,251,'_meta-generate-page-header-image-id','0'),(1746,251,'_meta-generate-page-header-image-link',''),(1747,251,'_meta-generate-page-header-enable-image-crop','disable'),(1748,251,'_meta-generate-page-header-image-width','1200'),(1749,251,'_meta-generate-page-header-image-height','0'),(1750,251,'_meta-generate-page-header-image-background-type','contained'),(1751,251,'_meta-generate-page-header-image-background-alignment','left'),(1752,251,'_meta-generate-page-header-image-background-spacing','0'),(1753,251,'_meta-generate-page-header-image-background-color',''),(1754,251,'_meta-generate-page-header-image-background-text-color',''),(1755,251,'_meta-generate-page-header-image-background-link-color',''),(1756,251,'_meta-generate-page-header-image-background-link-color-hover',''),(1757,251,'_yoast_wpseo_focuskw_text_input','Press and media'),(1758,251,'_yoast_wpseo_focuskw','Press and media'),(1759,251,'_yoast_wpseo_metadesc','Press and media appearances by So THIS Is Fitness and Darrell McTague.'),(1760,251,'_yoast_wpseo_linkdex','71'),(1761,255,'_wp_attached_file','2017/01/cognitea-feature.jpg'),(1762,255,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:728;s:6:\"height\";i:491;s:4:\"file\";s:28:\"2017/01/cognitea-feature.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:28:\"cognitea-feature-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:28:\"cognitea-feature-300x202.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:202;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:28:\"cognitea-feature-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(1763,256,'_wp_attached_file','2017/01/cognitea-feature2.jpg'),(1764,256,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:659;s:6:\"height\";i:421;s:4:\"file\";s:29:\"2017/01/cognitea-feature2.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:29:\"cognitea-feature2-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:29:\"cognitea-feature2-300x192.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:192;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:29:\"cognitea-feature2-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(1765,257,'_wp_attached_file','2017/01/huffpostsuccess.jpg'),(1766,257,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:599;s:6:\"height\";i:569;s:4:\"file\";s:27:\"2017/01/huffpostsuccess.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:27:\"huffpostsuccess-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:27:\"huffpostsuccess-300x285.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:285;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:27:\"huffpostsuccess-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(1767,258,'_wp_attached_file','2017/01/hw-conquer-press.jpg'),(1768,258,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:631;s:6:\"height\";i:449;s:4:\"file\";s:28:\"2017/01/hw-conquer-press.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:28:\"hw-conquer-press-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:28:\"hw-conquer-press-300x213.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:213;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:28:\"hw-conquer-press-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(1769,264,'_wp_attached_file','2017/01/aof165-press.png'),(1770,264,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:544;s:6:\"height\";i:527;s:4:\"file\";s:24:\"2017/01/aof165-press.png\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:24:\"aof165-press-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:24:\"aof165-press-300x291.png\";s:5:\"width\";i:300;s:6:\"height\";i:291;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:24:\"aof165-press-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(1771,251,'_publicize_pending','1'),(1772,268,'_meta-generate-page-header-content-autop',''),(1773,268,'_meta-generate-page-header-content-padding',''),(1774,268,'_meta-generate-page-header-image-background',''),(1775,268,'_meta-generate-page-header-full-screen',''),(1776,268,'_meta-generate-page-header-vertical-center',''),(1777,268,'_meta-generate-page-header-image-background-fixed',''),(1778,268,'_edit_last','1'),(1779,268,'_edit_lock','1483832933:1'),(1780,268,'_publicize_pending','1'),(1781,268,'_yoast_wpseo_focuskw_text_input','contact'),(1782,268,'_yoast_wpseo_focuskw','contact'),(1783,268,'_yoast_wpseo_metadesc','Contact Darrell of So THIS Is Fitness! General questions, media inquiries, review requests and podcast feedback can all be directed here!'),(1784,268,'_yoast_wpseo_linkdex','71'),(1785,268,'_yoast_wpseo_content_score','60'),(1786,268,'_generate-disable-header',''),(1787,268,'_generate-disable-nav',''),(1788,268,'_generate-disable-secondary-nav',''),(1789,268,'_generate-disable-post-image',''),(1790,268,'_generate-disable-headline',''),(1791,268,'_generate-disable-footer',''),(1792,268,'_meta-generate-page-header-content',''),(1793,268,'_meta-generate-page-header-image',''),(1794,268,'_meta-generate-page-header-image-id','0'),(1795,268,'_meta-generate-page-header-image-link',''),(1796,268,'_meta-generate-page-header-enable-image-crop','disable'),(1797,268,'_meta-generate-page-header-image-width','1200'),(1798,268,'_meta-generate-page-header-image-height','0'),(1799,268,'_meta-generate-page-header-image-background-type','contained'),(1800,268,'_meta-generate-page-header-image-background-alignment','left'),(1801,268,'_meta-generate-page-header-image-background-spacing','0'),(1802,268,'_meta-generate-page-header-image-background-color',''),(1803,268,'_meta-generate-page-header-image-background-text-color',''),(1804,268,'_meta-generate-page-header-image-background-link-color',''),(1805,268,'_meta-generate-page-header-image-background-link-color-hover',''),(1806,270,'_meta-generate-page-header-content-autop',''),(1807,270,'_meta-generate-page-header-content-padding',''),(1808,270,'_meta-generate-page-header-image-background',''),(1809,270,'_meta-generate-page-header-full-screen',''),(1810,270,'_meta-generate-page-header-vertical-center',''),(1811,270,'_meta-generate-page-header-image-background-fixed',''),(1812,270,'_edit_last','1'),(1813,270,'_edit_lock','1483833574:1'),(1814,270,'_publicize_pending','1'),(1815,270,'_yoast_wpseo_focuskw_text_input','Privacy'),(1816,270,'_yoast_wpseo_focuskw','Privacy'),(1817,270,'_yoast_wpseo_metadesc','So THIS Is Fitness website privacy policy.'),(1818,270,'_yoast_wpseo_linkdex','83'),(1819,270,'_yoast_wpseo_content_score','30'),(1820,270,'_generate-disable-header',''),(1821,270,'_generate-disable-nav',''),(1822,270,'_generate-disable-secondary-nav',''),(1823,270,'_generate-disable-post-image',''),(1824,270,'_generate-disable-headline',''),(1825,270,'_generate-disable-footer',''),(1826,270,'_meta-generate-page-header-content',''),(1827,270,'_meta-generate-page-header-image',''),(1828,270,'_meta-generate-page-header-image-id','0'),(1829,270,'_meta-generate-page-header-image-link',''),(1830,270,'_meta-generate-page-header-enable-image-crop','disable'),(1831,270,'_meta-generate-page-header-image-width','1200'),(1832,270,'_meta-generate-page-header-image-height','0'),(1833,270,'_meta-generate-page-header-image-background-type','contained'),(1834,270,'_meta-generate-page-header-image-background-alignment','left'),(1835,270,'_meta-generate-page-header-image-background-spacing','0'),(1836,270,'_meta-generate-page-header-image-background-color',''),(1837,270,'_meta-generate-page-header-image-background-text-color',''),(1838,270,'_meta-generate-page-header-image-background-link-color',''),(1839,270,'_meta-generate-page-header-image-background-link-color-hover',''),(4869,89,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537823056;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:91;}i:1;a:1:{s:2:\"id\";i:81;}i:2;a:1:{s:2:\"id\";i:70;}}}}'),(4868,28,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537584790;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1283;}i:1;a:1:{s:2:\"id\";i:87;}i:2;a:1:{s:2:\"id\";i:768;}}}}'),(1956,16,'_edit_last','1'),(1856,277,'_publicize_pending','1'),(1857,277,'_meta-generate-page-header-content-autop',''),(1858,277,'_meta-generate-page-header-content-padding',''),(1859,277,'_meta-generate-page-header-image-background',''),(1860,277,'_meta-generate-page-header-full-screen',''),(1861,277,'_meta-generate-page-header-vertical-center',''),(1862,277,'_meta-generate-page-header-image-background-fixed',''),(1863,277,'_pt_cv_id','90a1af8uay'),(1864,277,'_pt_cv_settings','a:40:{s:16:\"pt_cv_form_nonce\";s:10:\"a2c77b7c7a\";s:16:\"_wp_http_referer\";s:52:\"/~sothisj4/wp-admin/admin.php?page=content-views-add\";s:13:\"pt-cv-post-id\";s:1:\"0\";s:13:\"pt-cv-view-id\";s:1:\"0\";s:13:\"pt-cv-version\";s:12:\"free-1.9.3.1\";s:16:\"pt-cv-view-title\";s:7:\"podcast\";s:18:\"pt-cv-content-type\";s:4:\"page\";s:14:\"pt-cv-post__in\";s:7:\"podcast\";s:18:\"pt-cv-post__not_in\";s:0:\"\";s:17:\"pt-cv-post_parent\";s:0:\"\";s:11:\"pt-cv-limit\";s:1:\"5\";s:23:\"pt-cv-advanced-settings\";a:1:{i:0;s:8:\"taxonomy\";}s:20:\"pt-cv-category-terms\";a:1:{i:0;s:7:\"podcast\";}s:23:\"pt-cv-category-operator\";s:2:\"IN\";s:23:\"pt-cv-post_tag-operator\";s:2:\"IN\";s:23:\"pt-cv-taxonomy-relation\";s:3:\"AND\";s:13:\"pt-cv-orderby\";s:0:\"\";s:11:\"pt-cv-order\";s:3:\"asc\";s:17:\"pt-cv-post_status\";a:1:{i:0;s:7:\"publish\";}s:7:\"pt-cv-s\";s:0:\"\";s:15:\"pt-cv-view-type\";s:4:\"grid\";s:25:\"pt-cv-grid-number-columns\";s:1:\"2\";s:33:\"pt-cv-collapsible-open-first-item\";s:3:\"yes\";s:32:\"pt-cv-resp-tablet-number-columns\";s:1:\"2\";s:25:\"pt-cv-resp-number-columns\";s:1:\"1\";s:19:\"pt-cv-layout-format\";s:5:\"1-col\";s:30:\"pt-cv-field-thumbnail-position\";s:4:\"left\";s:26:\"pt-cv-show-field-thumbnail\";s:3:\"yes\";s:22:\"pt-cv-show-field-title\";s:3:\"yes\";s:24:\"pt-cv-show-field-content\";s:3:\"yes\";s:26:\"pt-cv-field-thumbnail-size\";s:6:\"medium\";s:24:\"pt-cv-field-content-show\";s:4:\"full\";s:26:\"pt-cv-field-excerpt-length\";s:2:\"20\";s:33:\"pt-cv-field-excerpt-readmore-text\";s:9:\"Read More\";s:22:\"pt-cv-meta-fields-date\";s:3:\"yes\";s:26:\"pt-cv-meta-fields-taxonomy\";s:3:\"yes\";s:31:\"pt-cv-pagination-items-per-page\";s:1:\"5\";s:21:\"pt-cv-pagination-type\";s:4:\"ajax\";s:22:\"pt-cv-pagination-style\";s:7:\"regular\";s:19:\"pt-cv-other-open-in\";s:6:\"_blank\";}'),(1865,277,'_jetpack_dont_email_post_to_subs','1'),(1866,278,'_meta-generate-page-header-content-autop',''),(1867,278,'_meta-generate-page-header-content-padding',''),(1868,278,'_meta-generate-page-header-image-background',''),(1869,278,'_meta-generate-page-header-full-screen',''),(1870,278,'_meta-generate-page-header-vertical-center',''),(1871,278,'_meta-generate-page-header-image-background-fixed',''),(1872,278,'_edit_last','1'),(1873,278,'_publicize_pending','1'),(1874,278,'_generate-disable-header',''),(1875,278,'_generate-disable-nav',''),(1876,278,'_generate-disable-secondary-nav',''),(1877,278,'_generate-disable-post-image',''),(1878,278,'_generate-disable-headline',''),(1879,278,'_generate-disable-footer',''),(1880,278,'_meta-generate-page-header-content',''),(1881,278,'_meta-generate-page-header-image',''),(1882,278,'_meta-generate-page-header-image-id','0'),(1883,278,'_meta-generate-page-header-image-link',''),(1884,278,'_meta-generate-page-header-enable-image-crop','disable'),(1885,278,'_meta-generate-page-header-image-width','1200'),(1886,278,'_meta-generate-page-header-image-height','0'),(1887,278,'_meta-generate-page-header-image-background-type','contained'),(1888,278,'_meta-generate-page-header-image-background-alignment','left'),(1889,278,'_meta-generate-page-header-image-background-spacing','0'),(1890,278,'_meta-generate-page-header-image-background-color',''),(1891,278,'_meta-generate-page-header-image-background-text-color',''),(1892,278,'_meta-generate-page-header-image-background-link-color',''),(1893,278,'_meta-generate-page-header-image-background-link-color-hover',''),(1894,278,'post__in','podcast'),(1895,278,'post__not_in',''),(1896,278,'limit',''),(1897,278,'layout','layout1'),(1898,278,'isotope_filter','category'),(1899,278,'column','2'),(1900,278,'pagination',NULL),(1901,278,'posts_per_page','5'),(1902,278,'featured_image_size','medium'),(1903,278,'media_source','first_image'),(1904,278,'excerpt_limit','4'),(1905,278,'primary_color','#0367bf'),(1906,278,'button_bg_color',''),(1907,278,'button_hover_bg_color',''),(1908,278,'button_active_bg_color',''),(1909,278,'button_text_color',''),(1910,278,'tpg_post_type','post'),(1937,278,'post_filter','tpg_taxonomy'),(1940,278,'item_fields','read_more'),(1941,278,'item_fields','post_date'),(1942,278,'item_fields','author'),(1943,278,'item_fields','categories'),(1944,278,'item_fields','tags'),(1945,278,'item_fields','comment_count'),(1946,278,'tpg_taxonomy','category'),(1947,278,'term_category','7'),(1922,278,'term_operator_category','IN'),(1923,278,'_edit_lock','1483887610:1'),(1925,278,'_jetpack_dont_email_post_to_subs','1'),(1939,278,'item_fields','excerpt'),(1938,278,'item_fields','title'),(1958,16,'_meta-generate-page-header-content-autop',''),(1959,16,'_meta-generate-page-header-content-padding',''),(1960,16,'_meta-generate-page-header-image-background',''),(1961,16,'_meta-generate-page-header-full-screen',''),(1962,16,'_meta-generate-page-header-vertical-center',''),(1963,16,'_meta-generate-page-header-image-background-fixed',''),(1964,16,'_edit_lock','1484410227:1'),(1965,20,'_edit_last','1'),(1967,20,'_meta-generate-page-header-content-autop',''),(1968,20,'_meta-generate-page-header-content-padding',''),(1969,20,'_meta-generate-page-header-image-background',''),(1970,20,'_meta-generate-page-header-full-screen',''),(1971,20,'_meta-generate-page-header-vertical-center',''),(1972,20,'_meta-generate-page-header-image-background-fixed',''),(1973,20,'_edit_lock','1521376721:1'),(1974,22,'_edit_last','1'),(1976,22,'_meta-generate-page-header-content-autop',''),(1977,22,'_meta-generate-page-header-content-padding',''),(1978,22,'_meta-generate-page-header-image-background',''),(1979,22,'_meta-generate-page-header-full-screen',''),(1980,22,'_meta-generate-page-header-vertical-center',''),(1981,22,'_meta-generate-page-header-image-background-fixed',''),(1982,22,'_edit_lock','1521119186:1'),(1983,26,'_edit_last','1'),(1984,26,'_jetpack_dont_email_post_to_subs','1'),(1986,26,'_meta-generate-page-header-content-autop',''),(1987,26,'_meta-generate-page-header-content-padding',''),(1988,26,'_meta-generate-page-header-image-background',''),(1989,26,'_meta-generate-page-header-full-screen',''),(1990,26,'_meta-generate-page-header-vertical-center',''),(1991,26,'_meta-generate-page-header-image-background-fixed',''),(1992,26,'_edit_lock','1483935969:1'),(1993,28,'_edit_last','1'),(1994,28,'_jetpack_dont_email_post_to_subs','1'),(1996,28,'_meta-generate-page-header-content-autop',''),(1997,28,'_meta-generate-page-header-content-padding',''),(1998,28,'_meta-generate-page-header-image-background',''),(1999,28,'_meta-generate-page-header-full-screen',''),(2000,28,'_meta-generate-page-header-vertical-center',''),(2001,28,'_meta-generate-page-header-image-background-fixed',''),(2002,28,'_edit_lock','1483926406:1'),(2003,32,'_edit_last','1'),(2004,32,'_jetpack_dont_email_post_to_subs','1'),(2006,32,'_meta-generate-page-header-content-autop',''),(2007,32,'_meta-generate-page-header-content-padding',''),(2008,32,'_meta-generate-page-header-image-background',''),(2009,32,'_meta-generate-page-header-full-screen',''),(2010,32,'_meta-generate-page-header-vertical-center',''),(2011,32,'_meta-generate-page-header-image-background-fixed',''),(2012,32,'_edit_lock','1484742823:1'),(2013,34,'_edit_last','1'),(2014,34,'_jetpack_dont_email_post_to_subs','1'),(2016,34,'_meta-generate-page-header-content-autop',''),(2017,34,'_meta-generate-page-header-content-padding',''),(2018,34,'_meta-generate-page-header-image-background',''),(2019,34,'_meta-generate-page-header-full-screen',''),(2020,34,'_meta-generate-page-header-vertical-center',''),(2021,34,'_meta-generate-page-header-image-background-fixed',''),(2022,34,'_edit_lock','1484742885:1'),(2023,35,'_edit_last','1'),(2024,35,'_jetpack_dont_email_post_to_subs','1'),(2026,35,'_meta-generate-page-header-content-autop',''),(2027,35,'_meta-generate-page-header-content-padding',''),(2028,35,'_meta-generate-page-header-image-background',''),(2029,35,'_meta-generate-page-header-full-screen',''),(2030,35,'_meta-generate-page-header-vertical-center',''),(2031,35,'_meta-generate-page-header-image-background-fixed',''),(2032,35,'_edit_lock','1484742906:1'),(2033,36,'_edit_last','1'),(2034,36,'_jetpack_dont_email_post_to_subs','1'),(2036,36,'_meta-generate-page-header-content-autop',''),(2037,36,'_meta-generate-page-header-content-padding',''),(2038,36,'_meta-generate-page-header-image-background',''),(2039,36,'_meta-generate-page-header-full-screen',''),(2040,36,'_meta-generate-page-header-vertical-center',''),(2041,36,'_meta-generate-page-header-image-background-fixed',''),(2042,36,'_edit_lock','1484372936:1'),(2043,37,'_edit_last','1'),(2044,37,'_jetpack_dont_email_post_to_subs','1'),(2046,37,'_meta-generate-page-header-content-autop',''),(2047,37,'_meta-generate-page-header-content-padding',''),(2048,37,'_meta-generate-page-header-image-background',''),(2049,37,'_meta-generate-page-header-full-screen',''),(2050,37,'_meta-generate-page-header-vertical-center',''),(2051,37,'_meta-generate-page-header-image-background-fixed',''),(2052,37,'_edit_lock','1484373007:1'),(2053,38,'_edit_last','1'),(2054,38,'_jetpack_dont_email_post_to_subs','1'),(2056,38,'_meta-generate-page-header-content-autop',''),(2057,38,'_meta-generate-page-header-content-padding',''),(2058,38,'_meta-generate-page-header-image-background',''),(2059,38,'_meta-generate-page-header-full-screen',''),(2060,38,'_meta-generate-page-header-vertical-center',''),(2061,38,'_meta-generate-page-header-image-background-fixed',''),(2062,38,'_edit_lock','1484742927:1'),(2063,41,'_edit_last','1'),(2064,41,'_jetpack_dont_email_post_to_subs','1'),(2066,41,'_meta-generate-page-header-content-autop',''),(2067,41,'_meta-generate-page-header-content-padding',''),(2068,41,'_meta-generate-page-header-image-background',''),(2069,41,'_meta-generate-page-header-full-screen',''),(2070,41,'_meta-generate-page-header-vertical-center',''),(2071,41,'_meta-generate-page-header-image-background-fixed',''),(2072,41,'_edit_lock','1484742949:1'),(2073,43,'_edit_last','1'),(2074,43,'_jetpack_dont_email_post_to_subs','1'),(2076,43,'_meta-generate-page-header-content-autop',''),(2077,43,'_meta-generate-page-header-content-padding',''),(2078,43,'_meta-generate-page-header-image-background',''),(2079,43,'_meta-generate-page-header-full-screen',''),(2080,43,'_meta-generate-page-header-vertical-center',''),(2081,43,'_meta-generate-page-header-image-background-fixed',''),(2082,43,'_edit_lock','1484742967:1'),(2083,44,'_edit_last','1'),(2084,44,'_jetpack_dont_email_post_to_subs','1'),(2086,44,'_meta-generate-page-header-content-autop',''),(2087,44,'_meta-generate-page-header-content-padding',''),(2088,44,'_meta-generate-page-header-image-background',''),(2089,44,'_meta-generate-page-header-full-screen',''),(2090,44,'_meta-generate-page-header-vertical-center',''),(2091,44,'_meta-generate-page-header-image-background-fixed',''),(2092,44,'_edit_lock','1483917347:1'),(2093,45,'_edit_last','1'),(2094,45,'_jetpack_dont_email_post_to_subs','1'),(2096,45,'_meta-generate-page-header-content-autop',''),(2097,45,'_meta-generate-page-header-content-padding',''),(2098,45,'_meta-generate-page-header-image-background',''),(2099,45,'_meta-generate-page-header-full-screen',''),(2100,45,'_meta-generate-page-header-vertical-center',''),(2101,45,'_meta-generate-page-header-image-background-fixed',''),(2102,45,'_edit_lock','1483936179:1'),(2103,46,'_edit_last','1'),(2104,46,'_jetpack_dont_email_post_to_subs','1'),(2106,46,'_meta-generate-page-header-content-autop',''),(2107,46,'_meta-generate-page-header-content-padding',''),(2108,46,'_meta-generate-page-header-image-background',''),(2109,46,'_meta-generate-page-header-full-screen',''),(2110,46,'_meta-generate-page-header-vertical-center',''),(2111,46,'_meta-generate-page-header-image-background-fixed',''),(2112,46,'_edit_lock','1483936215:1'),(2113,49,'_edit_last','1'),(2114,49,'_jetpack_dont_email_post_to_subs','1'),(2116,49,'_meta-generate-page-header-content-autop',''),(2117,49,'_meta-generate-page-header-content-padding',''),(2118,49,'_meta-generate-page-header-image-background',''),(2119,49,'_meta-generate-page-header-full-screen',''),(2120,49,'_meta-generate-page-header-vertical-center',''),(2121,49,'_meta-generate-page-header-image-background-fixed',''),(2122,49,'_edit_lock','1483912467:1'),(2123,50,'_edit_last','1'),(2124,50,'_jetpack_dont_email_post_to_subs','1'),(2126,50,'_meta-generate-page-header-content-autop',''),(2127,50,'_meta-generate-page-header-content-padding',''),(2128,50,'_meta-generate-page-header-image-background',''),(2129,50,'_meta-generate-page-header-full-screen',''),(2130,50,'_meta-generate-page-header-vertical-center',''),(2131,50,'_meta-generate-page-header-image-background-fixed',''),(2132,50,'_edit_lock','1483936236:1'),(2133,51,'_edit_last','1'),(2134,51,'_jetpack_dont_email_post_to_subs','1'),(2136,51,'_meta-generate-page-header-content-autop',''),(2137,51,'_meta-generate-page-header-content-padding',''),(2138,51,'_meta-generate-page-header-image-background',''),(2139,51,'_meta-generate-page-header-full-screen',''),(2140,51,'_meta-generate-page-header-vertical-center',''),(2141,51,'_meta-generate-page-header-image-background-fixed',''),(2142,51,'_edit_lock','1483890801:1'),(2143,52,'_edit_last','1'),(2144,52,'_jetpack_dont_email_post_to_subs','1'),(2146,52,'_meta-generate-page-header-content-autop',''),(2147,52,'_meta-generate-page-header-content-padding',''),(2148,52,'_meta-generate-page-header-image-background',''),(2149,52,'_meta-generate-page-header-full-screen',''),(2150,52,'_meta-generate-page-header-vertical-center',''),(2151,52,'_meta-generate-page-header-image-background-fixed',''),(2152,52,'_edit_lock','1483890821:1'),(2153,53,'_edit_last','1'),(2154,53,'_jetpack_dont_email_post_to_subs','1'),(2156,53,'_meta-generate-page-header-content-autop',''),(2157,53,'_meta-generate-page-header-content-padding',''),(2158,53,'_meta-generate-page-header-image-background',''),(2159,53,'_meta-generate-page-header-full-screen',''),(2160,53,'_meta-generate-page-header-vertical-center',''),(2161,53,'_meta-generate-page-header-image-background-fixed',''),(2162,53,'_edit_lock','1483912783:1'),(2163,54,'_edit_last','1'),(2164,54,'_jetpack_dont_email_post_to_subs','1'),(2166,54,'_meta-generate-page-header-content-autop',''),(2167,54,'_meta-generate-page-header-content-padding',''),(2168,54,'_meta-generate-page-header-image-background',''),(2169,54,'_meta-generate-page-header-full-screen',''),(2170,54,'_meta-generate-page-header-vertical-center',''),(2171,54,'_meta-generate-page-header-image-background-fixed',''),(2172,54,'_edit_lock','1484742982:1'),(2173,55,'_edit_last','1'),(2174,55,'_jetpack_dont_email_post_to_subs','1'),(2176,55,'_meta-generate-page-header-content-autop',''),(2177,55,'_meta-generate-page-header-content-padding',''),(2178,55,'_meta-generate-page-header-image-background',''),(2179,55,'_meta-generate-page-header-full-screen',''),(2180,55,'_meta-generate-page-header-vertical-center',''),(2181,55,'_meta-generate-page-header-image-background-fixed',''),(2182,55,'_edit_lock','1484743049:1'),(2183,56,'_edit_last','1'),(2184,56,'_jetpack_dont_email_post_to_subs','1'),(2186,56,'_meta-generate-page-header-content-autop',''),(2187,56,'_meta-generate-page-header-content-padding',''),(2188,56,'_meta-generate-page-header-image-background',''),(2189,56,'_meta-generate-page-header-full-screen',''),(2190,56,'_meta-generate-page-header-vertical-center',''),(2191,56,'_meta-generate-page-header-image-background-fixed',''),(2192,56,'_edit_lock','1486216042:1'),(2193,57,'_edit_last','1'),(2194,57,'_jetpack_dont_email_post_to_subs','1'),(2196,57,'_meta-generate-page-header-content-autop',''),(2197,57,'_meta-generate-page-header-content-padding',''),(2198,57,'_meta-generate-page-header-image-background',''),(2199,57,'_meta-generate-page-header-full-screen',''),(2200,57,'_meta-generate-page-header-vertical-center',''),(2201,57,'_meta-generate-page-header-image-background-fixed',''),(2202,57,'_edit_lock','1483912841:1'),(2203,59,'_edit_last','1'),(2204,59,'_jetpack_dont_email_post_to_subs','1'),(2206,59,'_meta-generate-page-header-content-autop',''),(2207,59,'_meta-generate-page-header-content-padding',''),(2208,59,'_meta-generate-page-header-image-background',''),(2209,59,'_meta-generate-page-header-full-screen',''),(2210,59,'_meta-generate-page-header-vertical-center',''),(2211,59,'_meta-generate-page-header-image-background-fixed',''),(2212,59,'_edit_lock','1483917454:1'),(2213,61,'_edit_last','1'),(2214,61,'_jetpack_dont_email_post_to_subs','1'),(2216,61,'_meta-generate-page-header-content-autop',''),(2217,61,'_meta-generate-page-header-content-padding',''),(2218,61,'_meta-generate-page-header-image-background',''),(2219,61,'_meta-generate-page-header-full-screen',''),(2220,61,'_meta-generate-page-header-vertical-center',''),(2221,61,'_meta-generate-page-header-image-background-fixed',''),(2222,61,'_edit_lock','1483936279:1'),(2223,62,'_edit_last','1'),(2224,62,'_jetpack_dont_email_post_to_subs','1'),(2226,62,'_meta-generate-page-header-content-autop',''),(2227,62,'_meta-generate-page-header-content-padding',''),(2228,62,'_meta-generate-page-header-image-background',''),(2229,62,'_meta-generate-page-header-full-screen',''),(2230,62,'_meta-generate-page-header-vertical-center',''),(2231,62,'_meta-generate-page-header-image-background-fixed',''),(2232,62,'_edit_lock','1484743063:1'),(2233,63,'_edit_last','1'),(2234,63,'_jetpack_dont_email_post_to_subs','1'),(2236,63,'_meta-generate-page-header-content-autop',''),(2237,63,'_meta-generate-page-header-content-padding',''),(2238,63,'_meta-generate-page-header-image-background',''),(2239,63,'_meta-generate-page-header-full-screen',''),(2240,63,'_meta-generate-page-header-vertical-center',''),(2241,63,'_meta-generate-page-header-image-background-fixed',''),(2242,63,'_edit_lock','1483926651:1'),(2243,64,'_edit_last','1'),(2244,64,'_jetpack_dont_email_post_to_subs','1'),(2246,64,'_meta-generate-page-header-content-autop',''),(2247,64,'_meta-generate-page-header-content-padding',''),(2248,64,'_meta-generate-page-header-image-background',''),(2249,64,'_meta-generate-page-header-full-screen',''),(2250,64,'_meta-generate-page-header-vertical-center',''),(2251,64,'_meta-generate-page-header-image-background-fixed',''),(2252,64,'_edit_lock','1483926680:1'),(2253,65,'_edit_last','1'),(2254,65,'_jetpack_dont_email_post_to_subs','1'),(2256,65,'_meta-generate-page-header-content-autop',''),(2257,65,'_meta-generate-page-header-content-padding',''),(2258,65,'_meta-generate-page-header-image-background',''),(2259,65,'_meta-generate-page-header-full-screen',''),(2260,65,'_meta-generate-page-header-vertical-center',''),(2261,65,'_meta-generate-page-header-image-background-fixed',''),(2262,65,'_edit_lock','1484743099:1'),(2263,66,'_edit_last','1'),(2264,66,'_jetpack_dont_email_post_to_subs','1'),(2266,66,'_meta-generate-page-header-content-autop',''),(2267,66,'_meta-generate-page-header-content-padding',''),(2268,66,'_meta-generate-page-header-image-background',''),(2269,66,'_meta-generate-page-header-full-screen',''),(2270,66,'_meta-generate-page-header-vertical-center',''),(2271,66,'_meta-generate-page-header-image-background-fixed',''),(2272,66,'_edit_lock','1483936295:1'),(2273,67,'_edit_last','1'),(2274,67,'_jetpack_dont_email_post_to_subs','1'),(2276,67,'_meta-generate-page-header-content-autop',''),(2277,67,'_meta-generate-page-header-content-padding',''),(2278,67,'_meta-generate-page-header-image-background',''),(2279,67,'_meta-generate-page-header-full-screen',''),(2280,67,'_meta-generate-page-header-vertical-center',''),(2281,67,'_meta-generate-page-header-image-background-fixed',''),(2282,67,'_edit_lock','1484743127:1'),(2283,68,'_edit_last','1'),(2284,68,'_jetpack_dont_email_post_to_subs','1'),(2286,68,'_meta-generate-page-header-content-autop',''),(2287,68,'_meta-generate-page-header-content-padding',''),(2288,68,'_meta-generate-page-header-image-background',''),(2289,68,'_meta-generate-page-header-full-screen',''),(2290,68,'_meta-generate-page-header-vertical-center',''),(2291,68,'_meta-generate-page-header-image-background-fixed',''),(2292,68,'_edit_lock','1484743143:1'),(2293,69,'_edit_last','1'),(2294,69,'_jetpack_dont_email_post_to_subs','1'),(2296,69,'_meta-generate-page-header-content-autop',''),(2297,69,'_meta-generate-page-header-content-padding',''),(2298,69,'_meta-generate-page-header-image-background',''),(2299,69,'_meta-generate-page-header-full-screen',''),(2300,69,'_meta-generate-page-header-vertical-center',''),(2301,69,'_meta-generate-page-header-image-background-fixed',''),(2302,69,'_edit_lock','1484743207:1'),(2303,70,'_edit_last','1'),(2304,70,'_jetpack_dont_email_post_to_subs','1'),(2306,70,'_meta-generate-page-header-content-autop',''),(2307,70,'_meta-generate-page-header-content-padding',''),(2308,70,'_meta-generate-page-header-image-background',''),(2309,70,'_meta-generate-page-header-full-screen',''),(2310,70,'_meta-generate-page-header-vertical-center',''),(2311,70,'_meta-generate-page-header-image-background-fixed',''),(2312,70,'_edit_lock','1484743274:1'),(2313,71,'_edit_last','1'),(2314,71,'_jetpack_dont_email_post_to_subs','1'),(2316,71,'_meta-generate-page-header-content-autop',''),(2317,71,'_meta-generate-page-header-content-padding',''),(2318,71,'_meta-generate-page-header-image-background',''),(2319,71,'_meta-generate-page-header-full-screen',''),(2320,71,'_meta-generate-page-header-vertical-center',''),(2321,71,'_meta-generate-page-header-image-background-fixed',''),(2322,71,'_edit_lock','1484743296:1'),(2323,72,'_edit_last','1'),(2324,72,'_jetpack_dont_email_post_to_subs','1'),(2326,72,'_meta-generate-page-header-content-autop',''),(2327,72,'_meta-generate-page-header-content-padding',''),(2328,72,'_meta-generate-page-header-image-background',''),(2329,72,'_meta-generate-page-header-full-screen',''),(2330,72,'_meta-generate-page-header-vertical-center',''),(2331,72,'_meta-generate-page-header-image-background-fixed',''),(2332,72,'_edit_lock','1484743313:1'),(2333,73,'_edit_last','1'),(2334,73,'_jetpack_dont_email_post_to_subs','1'),(2336,73,'_meta-generate-page-header-content-autop',''),(2337,73,'_meta-generate-page-header-content-padding',''),(2338,73,'_meta-generate-page-header-image-background',''),(2339,73,'_meta-generate-page-header-full-screen',''),(2340,73,'_meta-generate-page-header-vertical-center',''),(2341,73,'_meta-generate-page-header-image-background-fixed',''),(2342,73,'_edit_lock','1483926827:1'),(2343,74,'_edit_last','1'),(2344,74,'_jetpack_dont_email_post_to_subs','1'),(2346,74,'_meta-generate-page-header-content-autop',''),(2347,74,'_meta-generate-page-header-content-padding',''),(2348,74,'_meta-generate-page-header-image-background',''),(2349,74,'_meta-generate-page-header-full-screen',''),(2350,74,'_meta-generate-page-header-vertical-center',''),(2351,74,'_meta-generate-page-header-image-background-fixed',''),(2352,74,'_edit_lock','1484743331:1'),(2353,75,'_edit_last','1'),(2354,75,'_jetpack_dont_email_post_to_subs','1'),(2356,75,'_meta-generate-page-header-content-autop',''),(2357,75,'_meta-generate-page-header-content-padding',''),(2358,75,'_meta-generate-page-header-image-background',''),(2359,75,'_meta-generate-page-header-full-screen',''),(2360,75,'_meta-generate-page-header-vertical-center',''),(2361,75,'_meta-generate-page-header-image-background-fixed',''),(2362,75,'_edit_lock','1483891311:1'),(2363,76,'_edit_last','1'),(2364,76,'_jetpack_dont_email_post_to_subs','1'),(2366,76,'_meta-generate-page-header-content-autop',''),(2367,76,'_meta-generate-page-header-content-padding',''),(2368,76,'_meta-generate-page-header-image-background',''),(2369,76,'_meta-generate-page-header-full-screen',''),(2370,76,'_meta-generate-page-header-vertical-center',''),(2371,76,'_meta-generate-page-header-image-background-fixed',''),(2372,76,'_edit_lock','1484743350:1'),(2373,77,'_edit_last','1'),(2374,77,'_jetpack_dont_email_post_to_subs','1'),(2376,77,'_meta-generate-page-header-content-autop',''),(2377,77,'_meta-generate-page-header-content-padding',''),(2378,77,'_meta-generate-page-header-image-background',''),(2379,77,'_meta-generate-page-header-full-screen',''),(2380,77,'_meta-generate-page-header-vertical-center',''),(2381,77,'_meta-generate-page-header-image-background-fixed',''),(2382,77,'_edit_lock','1484373080:1'),(2383,78,'_edit_last','1'),(2384,78,'_jetpack_dont_email_post_to_subs','1'),(2386,78,'_meta-generate-page-header-content-autop',''),(2387,78,'_meta-generate-page-header-content-padding',''),(2388,78,'_meta-generate-page-header-image-background',''),(2389,78,'_meta-generate-page-header-full-screen',''),(2390,78,'_meta-generate-page-header-vertical-center',''),(2391,78,'_meta-generate-page-header-image-background-fixed',''),(2392,78,'_edit_lock','1484743457:1'),(2393,79,'_edit_last','1'),(2394,79,'_jetpack_dont_email_post_to_subs','1'),(2396,79,'_meta-generate-page-header-content-autop',''),(2397,79,'_meta-generate-page-header-content-padding',''),(2398,79,'_meta-generate-page-header-image-background',''),(2399,79,'_meta-generate-page-header-full-screen',''),(2400,79,'_meta-generate-page-header-vertical-center',''),(2401,79,'_meta-generate-page-header-image-background-fixed',''),(2402,79,'_edit_lock','1484743476:1'),(2403,80,'_edit_last','1'),(2404,80,'_jetpack_dont_email_post_to_subs','1'),(2406,80,'_meta-generate-page-header-content-autop',''),(2407,80,'_meta-generate-page-header-content-padding',''),(2408,80,'_meta-generate-page-header-image-background',''),(2409,80,'_meta-generate-page-header-full-screen',''),(2410,80,'_meta-generate-page-header-vertical-center',''),(2411,80,'_meta-generate-page-header-image-background-fixed',''),(2412,80,'_edit_lock','1484670544:1'),(2413,81,'_edit_last','1'),(2414,81,'_jetpack_dont_email_post_to_subs','1'),(2416,81,'_meta-generate-page-header-content-autop',''),(2417,81,'_meta-generate-page-header-content-padding',''),(2418,81,'_meta-generate-page-header-image-background',''),(2419,81,'_meta-generate-page-header-full-screen',''),(2420,81,'_meta-generate-page-header-vertical-center',''),(2421,81,'_meta-generate-page-header-image-background-fixed',''),(2422,81,'_edit_lock','1484743508:1'),(2423,82,'_edit_last','1'),(2424,82,'_jetpack_dont_email_post_to_subs','1'),(2426,82,'_meta-generate-page-header-content-autop',''),(2427,82,'_meta-generate-page-header-content-padding',''),(2428,82,'_meta-generate-page-header-image-background',''),(2429,82,'_meta-generate-page-header-full-screen',''),(2430,82,'_meta-generate-page-header-vertical-center',''),(2431,82,'_meta-generate-page-header-image-background-fixed',''),(2432,82,'_edit_lock','1483927020:1'),(2433,83,'_edit_last','1'),(2434,83,'_jetpack_dont_email_post_to_subs','1'),(2436,83,'_meta-generate-page-header-content-autop',''),(2437,83,'_meta-generate-page-header-content-padding',''),(2438,83,'_meta-generate-page-header-image-background',''),(2439,83,'_meta-generate-page-header-full-screen',''),(2440,83,'_meta-generate-page-header-vertical-center',''),(2441,83,'_meta-generate-page-header-image-background-fixed',''),(2442,83,'_edit_lock','1484743533:1'),(2443,84,'_edit_last','1'),(2444,84,'_jetpack_dont_email_post_to_subs','1'),(2446,84,'_meta-generate-page-header-content-autop',''),(2447,84,'_meta-generate-page-header-content-padding',''),(2448,84,'_meta-generate-page-header-image-background',''),(2449,84,'_meta-generate-page-header-full-screen',''),(2450,84,'_meta-generate-page-header-vertical-center',''),(2451,84,'_meta-generate-page-header-image-background-fixed',''),(2452,84,'_edit_lock','1483891509:1'),(2453,85,'_edit_last','1'),(2454,85,'_jetpack_dont_email_post_to_subs','1'),(2456,85,'_meta-generate-page-header-content-autop',''),(2457,85,'_meta-generate-page-header-content-padding',''),(2458,85,'_meta-generate-page-header-image-background',''),(2459,85,'_meta-generate-page-header-full-screen',''),(2460,85,'_meta-generate-page-header-vertical-center',''),(2461,85,'_meta-generate-page-header-image-background-fixed',''),(2462,85,'_edit_lock','1485007626:1'),(2463,86,'_edit_last','1'),(2464,86,'_jetpack_dont_email_post_to_subs','1'),(2466,86,'_meta-generate-page-header-content-autop',''),(2467,86,'_meta-generate-page-header-content-padding',''),(2468,86,'_meta-generate-page-header-image-background',''),(2469,86,'_meta-generate-page-header-full-screen',''),(2470,86,'_meta-generate-page-header-vertical-center',''),(2471,86,'_meta-generate-page-header-image-background-fixed',''),(2472,86,'_edit_lock','1483891548:1'),(2473,87,'_edit_last','1'),(2474,87,'_jetpack_dont_email_post_to_subs','1'),(2476,87,'_meta-generate-page-header-content-autop',''),(2477,87,'_meta-generate-page-header-content-padding',''),(2478,87,'_meta-generate-page-header-image-background',''),(2479,87,'_meta-generate-page-header-full-screen',''),(2480,87,'_meta-generate-page-header-vertical-center',''),(2481,87,'_meta-generate-page-header-image-background-fixed',''),(2482,87,'_edit_lock','1483891583:1'),(2483,88,'_edit_last','1'),(2484,88,'_jetpack_dont_email_post_to_subs','1'),(2486,88,'_meta-generate-page-header-content-autop',''),(2487,88,'_meta-generate-page-header-content-padding',''),(2488,88,'_meta-generate-page-header-image-background',''),(2489,88,'_meta-generate-page-header-full-screen',''),(2490,88,'_meta-generate-page-header-vertical-center',''),(2491,88,'_meta-generate-page-header-image-background-fixed',''),(2492,88,'_edit_lock','1483936377:1'),(2493,89,'_edit_last','1'),(2494,89,'_jetpack_dont_email_post_to_subs','1'),(2496,89,'_meta-generate-page-header-content-autop',''),(2497,89,'_meta-generate-page-header-content-padding',''),(2498,89,'_meta-generate-page-header-image-background',''),(2499,89,'_meta-generate-page-header-full-screen',''),(2500,89,'_meta-generate-page-header-vertical-center',''),(2501,89,'_meta-generate-page-header-image-background-fixed',''),(2502,89,'_edit_lock','1484743553:1'),(2503,90,'_edit_last','1'),(2504,90,'_jetpack_dont_email_post_to_subs','1'),(2506,90,'_meta-generate-page-header-content-autop',''),(2507,90,'_meta-generate-page-header-content-padding',''),(2508,90,'_meta-generate-page-header-image-background',''),(2509,90,'_meta-generate-page-header-full-screen',''),(2510,90,'_meta-generate-page-header-vertical-center',''),(2511,90,'_meta-generate-page-header-image-background-fixed',''),(2512,90,'_edit_lock','1483911485:1'),(2513,91,'_edit_last','1'),(2514,91,'_jetpack_dont_email_post_to_subs','1'),(2516,91,'_meta-generate-page-header-content-autop',''),(2517,91,'_meta-generate-page-header-content-padding',''),(2518,91,'_meta-generate-page-header-image-background',''),(2519,91,'_meta-generate-page-header-full-screen',''),(2520,91,'_meta-generate-page-header-vertical-center',''),(2521,91,'_meta-generate-page-header-image-background-fixed',''),(2522,91,'_edit_lock','1483936402:1'),(2523,92,'_edit_last','1'),(2524,92,'_jetpack_dont_email_post_to_subs','1'),(2526,92,'_meta-generate-page-header-content-autop',''),(2527,92,'_meta-generate-page-header-content-padding',''),(2528,92,'_meta-generate-page-header-image-background',''),(2529,92,'_meta-generate-page-header-full-screen',''),(2530,92,'_meta-generate-page-header-vertical-center',''),(2531,92,'_meta-generate-page-header-image-background-fixed',''),(2532,92,'_edit_lock','1484743578:1'),(2533,93,'_edit_last','1'),(2534,93,'_jetpack_dont_email_post_to_subs','1'),(2536,93,'_meta-generate-page-header-content-autop',''),(2537,93,'_meta-generate-page-header-content-padding',''),(2538,93,'_meta-generate-page-header-image-background',''),(2539,93,'_meta-generate-page-header-full-screen',''),(2540,93,'_meta-generate-page-header-vertical-center',''),(2541,93,'_meta-generate-page-header-image-background-fixed',''),(2542,93,'_edit_lock','1483917764:1'),(2543,95,'_edit_last','1'),(2544,95,'_jetpack_dont_email_post_to_subs','1'),(2546,95,'_meta-generate-page-header-content-autop',''),(2547,95,'_meta-generate-page-header-content-padding',''),(2548,95,'_meta-generate-page-header-image-background',''),(2549,95,'_meta-generate-page-header-full-screen',''),(2550,95,'_meta-generate-page-header-vertical-center',''),(2551,95,'_meta-generate-page-header-image-background-fixed',''),(2552,95,'_edit_lock','1484743594:1'),(2553,96,'_edit_last','1'),(2554,96,'_jetpack_dont_email_post_to_subs','1'),(2556,96,'_meta-generate-page-header-content-autop',''),(2557,96,'_meta-generate-page-header-content-padding',''),(2558,96,'_meta-generate-page-header-image-background',''),(2559,96,'_meta-generate-page-header-full-screen',''),(2560,96,'_meta-generate-page-header-vertical-center',''),(2561,96,'_meta-generate-page-header-image-background-fixed',''),(2562,96,'_edit_lock','1483891754:1'),(2563,97,'_edit_last','1'),(2564,97,'_jetpack_dont_email_post_to_subs','1'),(2566,97,'_meta-generate-page-header-content-autop',''),(2567,97,'_meta-generate-page-header-content-padding',''),(2568,97,'_meta-generate-page-header-image-background',''),(2569,97,'_meta-generate-page-header-full-screen',''),(2570,97,'_meta-generate-page-header-vertical-center',''),(2571,97,'_meta-generate-page-header-image-background-fixed',''),(2572,97,'_edit_lock','1483911658:1'),(2573,98,'_edit_last','1'),(2574,98,'_jetpack_dont_email_post_to_subs','1'),(2576,98,'_meta-generate-page-header-content-autop',''),(2577,98,'_meta-generate-page-header-content-padding',''),(2578,98,'_meta-generate-page-header-image-background',''),(2579,98,'_meta-generate-page-header-full-screen',''),(2580,98,'_meta-generate-page-header-vertical-center',''),(2581,98,'_meta-generate-page-header-image-background-fixed',''),(2582,98,'_edit_lock','1483891786:1'),(2583,99,'_edit_last','1'),(2584,99,'_jetpack_dont_email_post_to_subs','1'),(2586,99,'_meta-generate-page-header-content-autop',''),(2587,99,'_meta-generate-page-header-content-padding',''),(2588,99,'_meta-generate-page-header-image-background',''),(2589,99,'_meta-generate-page-header-full-screen',''),(2590,99,'_meta-generate-page-header-vertical-center',''),(2591,99,'_meta-generate-page-header-image-background-fixed',''),(2592,99,'_edit_lock','1483891878:1'),(2593,101,'_edit_last','1'),(2594,101,'_jetpack_dont_email_post_to_subs','1'),(2596,101,'_meta-generate-page-header-content-autop',''),(2597,101,'_meta-generate-page-header-content-padding',''),(2598,101,'_meta-generate-page-header-image-background',''),(2599,101,'_meta-generate-page-header-full-screen',''),(2600,101,'_meta-generate-page-header-vertical-center',''),(2601,101,'_meta-generate-page-header-image-background-fixed',''),(2602,101,'_edit_lock','1483912879:1'),(2603,100,'_edit_last','1'),(2604,100,'_jetpack_dont_email_post_to_subs','1'),(2606,100,'_meta-generate-page-header-content-autop',''),(2607,100,'_meta-generate-page-header-content-padding',''),(2608,100,'_meta-generate-page-header-image-background',''),(2609,100,'_meta-generate-page-header-full-screen',''),(2610,100,'_meta-generate-page-header-vertical-center',''),(2611,100,'_meta-generate-page-header-image-background-fixed',''),(2612,100,'_edit_lock','1484743608:1'),(2613,102,'_edit_last','1'),(2614,102,'_jetpack_dont_email_post_to_subs','1'),(2616,102,'_meta-generate-page-header-content-autop',''),(2617,102,'_meta-generate-page-header-content-padding',''),(2618,102,'_meta-generate-page-header-image-background',''),(2619,102,'_meta-generate-page-header-full-screen',''),(2620,102,'_meta-generate-page-header-vertical-center',''),(2621,102,'_meta-generate-page-header-image-background-fixed',''),(2622,102,'_edit_lock','1484254065:1'),(2623,103,'_edit_last','1'),(2624,103,'_jetpack_dont_email_post_to_subs','1'),(2626,103,'_meta-generate-page-header-content-autop',''),(2627,103,'_meta-generate-page-header-content-padding',''),(2628,103,'_meta-generate-page-header-image-background',''),(2629,103,'_meta-generate-page-header-full-screen',''),(2630,103,'_meta-generate-page-header-vertical-center',''),(2631,103,'_meta-generate-page-header-image-background-fixed',''),(2632,103,'_edit_lock','1483912927:1'),(2633,104,'_edit_last','1'),(2634,104,'_jetpack_dont_email_post_to_subs','1'),(2636,104,'_meta-generate-page-header-content-autop',''),(2637,104,'_meta-generate-page-header-content-padding',''),(2638,104,'_meta-generate-page-header-image-background',''),(2639,104,'_meta-generate-page-header-full-screen',''),(2640,104,'_meta-generate-page-header-vertical-center',''),(2641,104,'_meta-generate-page-header-image-background-fixed',''),(2642,104,'_edit_lock','1484611396:1'),(2643,105,'_edit_last','1'),(2644,105,'_jetpack_dont_email_post_to_subs','1'),(2646,105,'_meta-generate-page-header-content-autop',''),(2647,105,'_meta-generate-page-header-content-padding',''),(2648,105,'_meta-generate-page-header-image-background',''),(2649,105,'_meta-generate-page-header-full-screen',''),(2650,105,'_meta-generate-page-header-vertical-center',''),(2651,105,'_meta-generate-page-header-image-background-fixed',''),(2652,105,'_edit_lock','1484403556:1'),(2653,106,'_edit_last','1'),(2654,106,'_jetpack_dont_email_post_to_subs','1'),(2656,106,'_meta-generate-page-header-content-autop',''),(2657,106,'_meta-generate-page-header-content-padding',''),(2658,106,'_meta-generate-page-header-image-background',''),(2659,106,'_meta-generate-page-header-full-screen',''),(2660,106,'_meta-generate-page-header-vertical-center',''),(2661,106,'_meta-generate-page-header-image-background-fixed',''),(2662,106,'_edit_lock','1483911879:1'),(2663,107,'_edit_last','1'),(2664,107,'_jetpack_dont_email_post_to_subs','1'),(2666,107,'_meta-generate-page-header-content-autop',''),(2667,107,'_meta-generate-page-header-content-padding',''),(2668,107,'_meta-generate-page-header-image-background',''),(2669,107,'_meta-generate-page-header-full-screen',''),(2670,107,'_meta-generate-page-header-vertical-center',''),(2671,107,'_meta-generate-page-header-image-background-fixed',''),(2672,107,'_edit_lock','1483892089:1'),(2673,113,'_edit_last','1'),(2674,113,'_jetpack_dont_email_post_to_subs','1'),(2676,113,'_meta-generate-page-header-content-autop',''),(2677,113,'_meta-generate-page-header-content-padding',''),(2678,113,'_meta-generate-page-header-image-background',''),(2679,113,'_meta-generate-page-header-full-screen',''),(2680,113,'_meta-generate-page-header-vertical-center',''),(2681,113,'_meta-generate-page-header-image-background-fixed',''),(2682,113,'_edit_lock','1483892113:1'),(2683,116,'_edit_last','1'),(2684,116,'_jetpack_dont_email_post_to_subs','1'),(2686,116,'_meta-generate-page-header-content-autop',''),(2687,116,'_meta-generate-page-header-content-padding',''),(2688,116,'_meta-generate-page-header-image-background',''),(2689,116,'_meta-generate-page-header-full-screen',''),(2690,116,'_meta-generate-page-header-vertical-center',''),(2691,116,'_meta-generate-page-header-image-background-fixed',''),(2692,116,'_edit_lock','1483917800:1'),(2693,117,'_edit_last','1'),(2694,117,'_jetpack_dont_email_post_to_subs','1'),(2696,117,'_meta-generate-page-header-content-autop',''),(2697,117,'_meta-generate-page-header-content-padding',''),(2698,117,'_meta-generate-page-header-image-background',''),(2699,117,'_meta-generate-page-header-full-screen',''),(2700,117,'_meta-generate-page-header-vertical-center',''),(2701,117,'_meta-generate-page-header-image-background-fixed',''),(2702,117,'_edit_lock','1484254319:1'),(2703,118,'_edit_last','1'),(2704,118,'_jetpack_dont_email_post_to_subs','1'),(2706,118,'_meta-generate-page-header-content-autop',''),(2707,118,'_meta-generate-page-header-content-padding',''),(2708,118,'_meta-generate-page-header-image-background',''),(2709,118,'_meta-generate-page-header-full-screen',''),(2710,118,'_meta-generate-page-header-vertical-center',''),(2711,118,'_meta-generate-page-header-image-background-fixed',''),(2712,118,'_edit_lock','1484743625:1'),(2713,119,'_edit_last','1'),(2714,119,'_jetpack_dont_email_post_to_subs','1'),(2716,119,'_meta-generate-page-header-content-autop',''),(2717,119,'_meta-generate-page-header-content-padding',''),(2718,119,'_meta-generate-page-header-image-background',''),(2719,119,'_meta-generate-page-header-full-screen',''),(2720,119,'_meta-generate-page-header-vertical-center',''),(2721,119,'_meta-generate-page-header-image-background-fixed',''),(2722,119,'_edit_lock','1483912000:1'),(2723,120,'_edit_last','1'),(2724,120,'_jetpack_dont_email_post_to_subs','1'),(2726,120,'_meta-generate-page-header-content-autop',''),(2727,120,'_meta-generate-page-header-content-padding',''),(2728,120,'_meta-generate-page-header-image-background',''),(2729,120,'_meta-generate-page-header-full-screen',''),(2730,120,'_meta-generate-page-header-vertical-center',''),(2731,120,'_meta-generate-page-header-image-background-fixed',''),(2732,120,'_edit_lock','1483892217:1'),(2733,122,'_edit_last','1'),(2734,122,'_jetpack_dont_email_post_to_subs','1'),(2736,122,'_meta-generate-page-header-content-autop',''),(2737,122,'_meta-generate-page-header-content-padding',''),(2738,122,'_meta-generate-page-header-image-background',''),(2739,122,'_meta-generate-page-header-full-screen',''),(2740,122,'_meta-generate-page-header-vertical-center',''),(2741,122,'_meta-generate-page-header-image-background-fixed',''),(2742,122,'_edit_lock','1483912029:1'),(2743,123,'_edit_last','1'),(2744,123,'_jetpack_dont_email_post_to_subs','1'),(2746,123,'_meta-generate-page-header-content-autop',''),(2747,123,'_meta-generate-page-header-content-padding',''),(2748,123,'_meta-generate-page-header-image-background',''),(2749,123,'_meta-generate-page-header-full-screen',''),(2750,123,'_meta-generate-page-header-vertical-center',''),(2751,123,'_meta-generate-page-header-image-background-fixed',''),(2752,123,'_edit_lock','1483892247:1'),(2753,125,'_edit_last','1'),(2754,125,'_jetpack_dont_email_post_to_subs','1'),(2756,125,'_meta-generate-page-header-content-autop',''),(2757,125,'_meta-generate-page-header-content-padding',''),(2758,125,'_meta-generate-page-header-image-background',''),(2759,125,'_meta-generate-page-header-full-screen',''),(2760,125,'_meta-generate-page-header-vertical-center',''),(2761,125,'_meta-generate-page-header-image-background-fixed',''),(2762,125,'_edit_lock','1483892270:1'),(2763,126,'_edit_last','1'),(2764,126,'_jetpack_dont_email_post_to_subs','1'),(2766,126,'_meta-generate-page-header-content-autop',''),(2767,126,'_meta-generate-page-header-content-padding',''),(2768,126,'_meta-generate-page-header-image-background',''),(2769,126,'_meta-generate-page-header-full-screen',''),(2770,126,'_meta-generate-page-header-vertical-center',''),(2771,126,'_meta-generate-page-header-image-background-fixed',''),(2772,126,'_edit_lock','1483912990:1'),(2773,127,'_edit_last','1'),(2774,127,'_jetpack_dont_email_post_to_subs','1'),(2776,127,'_meta-generate-page-header-content-autop',''),(2777,127,'_meta-generate-page-header-content-padding',''),(2778,127,'_meta-generate-page-header-image-background',''),(2779,127,'_meta-generate-page-header-full-screen',''),(2780,127,'_meta-generate-page-header-vertical-center',''),(2781,127,'_meta-generate-page-header-image-background-fixed',''),(2782,127,'_edit_lock','1483892314:1'),(2783,128,'_edit_last','1'),(2784,128,'_jetpack_dont_email_post_to_subs','1'),(2786,128,'_meta-generate-page-header-content-autop',''),(2787,128,'_meta-generate-page-header-content-padding',''),(2788,128,'_meta-generate-page-header-image-background',''),(2789,128,'_meta-generate-page-header-full-screen',''),(2790,128,'_meta-generate-page-header-vertical-center',''),(2791,128,'_meta-generate-page-header-image-background-fixed',''),(2792,128,'_edit_lock','1483912078:1'),(2793,129,'_edit_last','1'),(2794,129,'_jetpack_dont_email_post_to_subs','1'),(2796,129,'_meta-generate-page-header-content-autop',''),(2797,129,'_meta-generate-page-header-content-padding',''),(2798,129,'_meta-generate-page-header-image-background',''),(2799,129,'_meta-generate-page-header-full-screen',''),(2800,129,'_meta-generate-page-header-vertical-center',''),(2801,129,'_meta-generate-page-header-image-background-fixed',''),(2802,129,'_edit_lock','1483892354:1'),(2803,130,'_edit_last','1'),(2804,130,'_jetpack_dont_email_post_to_subs','1'),(2806,130,'_meta-generate-page-header-content-autop',''),(2807,130,'_meta-generate-page-header-content-padding',''),(2808,130,'_meta-generate-page-header-image-background',''),(2809,130,'_meta-generate-page-header-full-screen',''),(2810,130,'_meta-generate-page-header-vertical-center',''),(2811,130,'_meta-generate-page-header-image-background-fixed',''),(2812,130,'_edit_lock','1483912116:1'),(2813,131,'_edit_last','1'),(2814,131,'_jetpack_dont_email_post_to_subs','1'),(2816,131,'_meta-generate-page-header-content-autop',''),(2817,131,'_meta-generate-page-header-content-padding',''),(2818,131,'_meta-generate-page-header-image-background',''),(2819,131,'_meta-generate-page-header-full-screen',''),(2820,131,'_meta-generate-page-header-vertical-center',''),(2821,131,'_meta-generate-page-header-image-background-fixed',''),(2822,131,'_edit_lock','1483892403:1'),(2830,92,'_wp_old_slug','achievement-unlocked-13-1__trashed'),(2827,92,'_meta-generate-page-header-add-to-excerpt',''),(4971,71,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537713939;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:73;}i:1;a:1:{s:2:\"id\";i:68;}i:2;a:1:{s:2:\"id\";i:81;}}}}'),(5864,886,'_wp_attached_file','2017/02/low-fat-buffalo-dip-vert-nutrition-label.png'),(5865,886,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:725;s:6:\"height\";i:1338;s:4:\"file\";s:52:\"2017/02/low-fat-buffalo-dip-vert-nutrition-label.png\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:52:\"low-fat-buffalo-dip-vert-nutrition-label-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:52:\"low-fat-buffalo-dip-vert-nutrition-label-163x300.png\";s:5:\"width\";i:163;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:5:\"large\";a:6:{s:4:\"file\";s:53:\"low-fat-buffalo-dip-vert-nutrition-label-555x1024.png\";s:5:\"width\";i:555;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:52:\"low-fat-buffalo-dip-vert-nutrition-label-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:52:\"low-fat-buffalo-dip-vert-nutrition-label-300x554.png\";s:5:\"width\";i:300;s:6:\"height\";i:554;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(2895,63,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537797926;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:91;}i:1;a:1:{s:2:\"id\";i:89;}i:2;a:1:{s:2:\"id\";i:62;}}}}'),(2907,82,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537507240;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:81;}i:1;a:1:{s:2:\"id\";i:70;}i:2;a:1:{s:2:\"id\";i:91;}}}}'),(2909,83,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537609669;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:91;}i:1;a:1:{s:2:\"id\";i:86;}i:2;a:1:{s:2:\"id\";i:78;}}}}'),(2913,117,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536895099;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:86;}i:1;a:1:{s:2:\"id\";i:81;}i:2;a:1:{s:2:\"id\";i:92;}}}}'),(2935,206,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537138311;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1567;}i:1;a:1:{s:2:\"id\";i:10;}i:2;a:1:{s:2:\"id\";i:1486;}}}}'),(2936,207,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1535367518;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1712;}i:1;a:1:{s:2:\"id\";i:11;}i:2;a:1:{s:2:\"id\";i:1051;}}}}'),(2937,207,'_edit_last','1'),(2938,207,'_jetpack_dont_email_post_to_subs','1'),(2940,207,'_edit_lock','1484446825:1'),(2941,206,'_edit_last','1'),(2942,206,'_jetpack_dont_email_post_to_subs','1'),(2944,206,'_edit_lock','1484446812:1'),(6087,933,'_yoast_wpseo_linkdex','83'),(2957,211,'_edit_last','1'),(2958,211,'_jetpack_dont_email_post_to_subs','1'),(2960,211,'_edit_lock','1484446883:1'),(2961,212,'_edit_last','1'),(2962,212,'_jetpack_dont_email_post_to_subs','1'),(2964,212,'_edit_lock','1484446906:1'),(2965,213,'_edit_last','1'),(2966,213,'_jetpack_dont_email_post_to_subs','1'),(2968,213,'_edit_lock','1484446950:1'),(2969,214,'_edit_last','1'),(2970,214,'_jetpack_dont_email_post_to_subs','1'),(2972,214,'_edit_lock','1484446968:1'),(2973,215,'_edit_last','1'),(2974,215,'_jetpack_dont_email_post_to_subs','1'),(2976,215,'_edit_lock','1484446980:1'),(2977,216,'_edit_last','1'),(2978,216,'_jetpack_dont_email_post_to_subs','1'),(2980,216,'_edit_lock','1485139661:1'),(2981,217,'_edit_last','1'),(2982,217,'_jetpack_dont_email_post_to_subs','1'),(2984,217,'_edit_lock','1485141544:1'),(2985,218,'_edit_last','1'),(2986,218,'_jetpack_dont_email_post_to_subs','1'),(2988,218,'_edit_lock','1485140592:1'),(2989,219,'_edit_last','1'),(2990,219,'_jetpack_dont_email_post_to_subs','1'),(2992,219,'_edit_lock','1485140269:1'),(2993,220,'_edit_last','1'),(2994,220,'_jetpack_dont_email_post_to_subs','1'),(2996,220,'_edit_lock','1485139967:1'),(2998,21,'_edit_last','1'),(3007,24,'_edit_last','1'),(3000,21,'_meta-generate-page-header-content-autop',''),(3001,21,'_meta-generate-page-header-content-padding',''),(3002,21,'_meta-generate-page-header-image-background',''),(3003,21,'_meta-generate-page-header-full-screen',''),(3004,21,'_meta-generate-page-header-vertical-center',''),(3005,21,'_meta-generate-page-header-image-background-fixed',''),(3006,21,'_edit_lock','1521333850:1'),(3017,39,'_edit_last','1'),(3009,24,'_meta-generate-page-header-content-autop',''),(3010,24,'_meta-generate-page-header-content-padding',''),(3011,24,'_meta-generate-page-header-image-background',''),(3012,24,'_meta-generate-page-header-full-screen',''),(3013,24,'_meta-generate-page-header-vertical-center',''),(3014,24,'_meta-generate-page-header-image-background-fixed',''),(3015,24,'_edit_lock','1483935946:1'),(3018,39,'_jetpack_dont_email_post_to_subs','1'),(3027,45,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537860374;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:50;}i:1;a:1:{s:2:\"id\";i:1204;}i:2;a:1:{s:2:\"id\";i:78;}}}}'),(3020,39,'_meta-generate-page-header-content-autop',''),(3021,39,'_meta-generate-page-header-content-padding',''),(3022,39,'_meta-generate-page-header-image-background',''),(3023,39,'_meta-generate-page-header-full-screen',''),(3024,39,'_meta-generate-page-header-vertical-center',''),(3025,39,'_meta-generate-page-header-image-background-fixed',''),(3026,39,'_edit_lock','1483936105:1'),(3029,46,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537536715;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:92;}i:1;a:1:{s:2:\"id\";i:22;}i:2;a:1:{s:2:\"id\";i:71;}}}}'),(3036,124,'_edit_last','1'),(3037,124,'_jetpack_dont_email_post_to_subs','1'),(3039,124,'_meta-generate-page-header-content-autop',''),(3040,124,'_meta-generate-page-header-content-padding',''),(3041,124,'_meta-generate-page-header-image-background',''),(3042,124,'_meta-generate-page-header-full-screen',''),(3043,124,'_meta-generate-page-header-vertical-center',''),(3044,124,'_meta-generate-page-header-image-background-fixed',''),(3045,124,'_edit_lock','1483936480:1'),(3049,392,'_meta-generate-page-header-content-autop',''),(3050,392,'_meta-generate-page-header-content-padding',''),(3051,392,'_meta-generate-page-header-image-background',''),(3052,392,'_meta-generate-page-header-full-screen',''),(3053,392,'_meta-generate-page-header-vertical-center',''),(3054,392,'_meta-generate-page-header-image-background-fixed',''),(3055,392,'_menu_item_type','custom'),(3056,392,'_menu_item_menu_item_parent','0'),(3057,392,'_menu_item_object_id','392'),(3058,392,'_menu_item_object','custom'),(3059,392,'_menu_item_target',''),(3060,392,'_menu_item_classes','a:1:{i:0;s:0:\"\";}'),(3061,392,'_menu_item_xfn',''),(3062,392,'_menu_item_url','http://sothisisfitness.com'),(3139,392,'_publicize_pending','1'),(3064,393,'_meta-generate-page-header-content-autop',''),(3065,393,'_meta-generate-page-header-content-padding',''),(3066,393,'_meta-generate-page-header-image-background',''),(3067,393,'_meta-generate-page-header-full-screen',''),(3068,393,'_meta-generate-page-header-vertical-center',''),(3069,393,'_meta-generate-page-header-image-background-fixed',''),(3070,393,'_menu_item_type','post_type'),(3071,393,'_menu_item_menu_item_parent','0'),(3072,393,'_menu_item_object_id','187'),(3073,393,'_menu_item_object','page'),(3074,393,'_menu_item_target',''),(3075,393,'_menu_item_classes','a:1:{i:0;s:0:\"\";}'),(3076,393,'_menu_item_xfn',''),(3077,393,'_menu_item_url',''),(3140,393,'_publicize_pending','1'),(3079,394,'_meta-generate-page-header-content-autop',''),(3080,394,'_meta-generate-page-header-content-padding',''),(3081,394,'_meta-generate-page-header-image-background',''),(3082,394,'_meta-generate-page-header-full-screen',''),(3083,394,'_meta-generate-page-header-vertical-center',''),(3084,394,'_meta-generate-page-header-image-background-fixed',''),(3085,394,'_menu_item_type','post_type'),(3086,394,'_menu_item_menu_item_parent','0'),(3087,394,'_menu_item_object_id','268'),(3088,394,'_menu_item_object','page'),(3089,394,'_menu_item_target',''),(3090,394,'_menu_item_classes','a:1:{i:0;s:0:\"\";}'),(3091,394,'_menu_item_xfn',''),(3092,394,'_menu_item_url',''),(3143,394,'_publicize_pending','1'),(3094,395,'_meta-generate-page-header-content-autop',''),(3095,395,'_meta-generate-page-header-content-padding',''),(3096,395,'_meta-generate-page-header-image-background',''),(3097,395,'_meta-generate-page-header-full-screen',''),(3098,395,'_meta-generate-page-header-vertical-center',''),(3099,395,'_meta-generate-page-header-image-background-fixed',''),(3100,395,'_menu_item_type','post_type'),(3101,395,'_menu_item_menu_item_parent','0'),(3102,395,'_menu_item_object_id','251'),(3103,395,'_menu_item_object','page'),(3104,395,'_menu_item_target',''),(3105,395,'_menu_item_classes','a:1:{i:0;s:0:\"\";}'),(3106,395,'_menu_item_xfn',''),(3107,395,'_menu_item_url',''),(3142,395,'_publicize_pending','1'),(3708,19,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676307;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:124;}i:1;a:1:{s:2:\"id\";i:86;}i:2;a:1:{s:2:\"id\";i:64;}}}}'),(3961,41,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537894566;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:43;}i:1;a:1:{s:2:\"id\";i:91;}i:2;a:1:{s:2:\"id\";i:70;}}}}'),(3707,104,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537936985;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:80;}i:1;a:1:{s:2:\"id\";i:1683;}i:2;a:1:{s:2:\"id\";i:123;}}}}'),(3956,7,'_yoast_wpseo_focuskw','New England Spahtens'),(3823,540,'_jetpack_dont_email_post_to_subs','1'),(3820,495,'_jetpack_dont_email_post_to_subs','1'),(3145,187,'_jetpack_dont_email_post_to_subs','1'),(3146,399,'_meta-generate-page-header-content-autop',''),(3147,399,'_meta-generate-page-header-content-padding',''),(3148,399,'_meta-generate-page-header-image-background',''),(3149,399,'_meta-generate-page-header-full-screen',''),(3150,399,'_meta-generate-page-header-vertical-center',''),(3151,399,'_meta-generate-page-header-image-background-fixed',''),(3152,399,'_edit_last','1'),(3153,399,'_edit_lock','1484364210:1'),(3154,399,'_publicize_pending','1'),(3155,399,'_yoast_wpseo_content_score','90'),(3156,399,'_generate-disable-header',''),(3157,399,'_generate-disable-nav',''),(3158,399,'_generate-disable-secondary-nav',''),(3159,399,'_generate-disable-post-image',''),(3160,399,'_generate-disable-headline',''),(3161,399,'_generate-disable-footer',''),(3162,399,'_meta-generate-page-header-content',''),(3163,399,'_meta-generate-page-header-image',''),(3164,399,'_meta-generate-page-header-image-id','0'),(3165,399,'_meta-generate-page-header-image-link',''),(3166,399,'_meta-generate-page-header-enable-image-crop','disable'),(3167,399,'_meta-generate-page-header-image-width','1200'),(3168,399,'_meta-generate-page-header-image-height','0'),(3169,399,'_meta-generate-page-header-image-background-type','contained'),(3170,399,'_meta-generate-page-header-image-background-alignment','left'),(3171,399,'_meta-generate-page-header-image-background-spacing','0'),(3172,399,'_meta-generate-page-header-image-background-color',''),(3173,399,'_meta-generate-page-header-image-background-text-color',''),(3174,399,'_meta-generate-page-header-image-background-link-color',''),(3175,399,'_meta-generate-page-header-image-background-link-color-hover',''),(3176,401,'_meta-generate-page-header-content-autop',''),(3177,401,'_meta-generate-page-header-content-padding',''),(3178,401,'_meta-generate-page-header-image-background',''),(3179,401,'_meta-generate-page-header-full-screen',''),(3180,401,'_meta-generate-page-header-vertical-center',''),(3181,401,'_meta-generate-page-header-image-background-fixed',''),(3182,401,'_edit_last','1'),(3183,401,'_edit_lock','1484198470:1'),(3184,401,'_publicize_pending','1'),(3185,401,'_yoast_wpseo_content_score','30'),(3186,401,'_generate-disable-header',''),(3187,401,'_generate-disable-nav',''),(3188,401,'_generate-disable-secondary-nav',''),(3189,401,'_generate-disable-post-image',''),(3190,401,'_generate-disable-headline',''),(3191,401,'_generate-disable-footer',''),(3192,401,'_meta-generate-page-header-content',''),(3193,401,'_meta-generate-page-header-image',''),(3194,401,'_meta-generate-page-header-image-id','0'),(3195,401,'_meta-generate-page-header-image-link',''),(3196,401,'_meta-generate-page-header-enable-image-crop','disable'),(3197,401,'_meta-generate-page-header-image-width','1200'),(3198,401,'_meta-generate-page-header-image-height','0'),(3199,401,'_meta-generate-page-header-image-background-type','contained'),(3200,401,'_meta-generate-page-header-image-background-alignment','left'),(3201,401,'_meta-generate-page-header-image-background-spacing','0'),(3202,401,'_meta-generate-page-header-image-background-color',''),(3203,401,'_meta-generate-page-header-image-background-text-color',''),(3204,401,'_meta-generate-page-header-image-background-link-color',''),(3205,401,'_meta-generate-page-header-image-background-link-color-hover',''),(3206,401,'_jetpack_dont_email_post_to_subs','1'),(3207,399,'_jetpack_dont_email_post_to_subs','1'),(3208,403,'_meta-generate-page-header-content-autop',''),(3209,403,'_meta-generate-page-header-content-padding',''),(3210,403,'_meta-generate-page-header-image-background',''),(3211,403,'_meta-generate-page-header-full-screen',''),(3212,403,'_meta-generate-page-header-vertical-center',''),(3213,403,'_meta-generate-page-header-image-background-fixed',''),(3214,403,'_menu_item_type','post_type'),(3215,403,'_menu_item_menu_item_parent','393'),(3216,403,'_menu_item_object_id','401'),(3217,403,'_menu_item_object','page'),(3218,403,'_menu_item_target',''),(3219,403,'_menu_item_classes','a:1:{i:0;s:0:\"\";}'),(3220,403,'_menu_item_xfn',''),(3221,403,'_menu_item_url',''),(3241,403,'_publicize_pending','1'),(3223,404,'_meta-generate-page-header-content-autop',''),(3224,404,'_meta-generate-page-header-content-padding',''),(3225,404,'_meta-generate-page-header-image-background',''),(3226,404,'_meta-generate-page-header-full-screen',''),(3227,404,'_meta-generate-page-header-vertical-center',''),(3228,404,'_meta-generate-page-header-image-background-fixed',''),(3229,404,'_menu_item_type','post_type'),(3230,404,'_menu_item_menu_item_parent','393'),(3231,404,'_menu_item_object_id','399'),(3232,404,'_menu_item_object','page'),(3233,404,'_menu_item_target',''),(3234,404,'_menu_item_classes','a:1:{i:0;s:0:\"\";}'),(3235,404,'_menu_item_xfn',''),(3236,404,'_menu_item_url',''),(3240,404,'_publicize_pending','1'),(3238,392,'_jetpack_dont_email_post_to_subs','1'),(3239,393,'_jetpack_dont_email_post_to_subs','1'),(3876,545,'_menu_item_target',''),(3243,395,'_jetpack_dont_email_post_to_subs','1'),(3244,394,'_jetpack_dont_email_post_to_subs','1'),(3706,533,'_jetpack_dont_email_post_to_subs','1'),(4982,54,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537676026;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:713;}i:1;a:1:{s:2:\"id\";i:81;}i:2;a:1:{s:2:\"id\";i:43;}}}}'),(4981,713,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537594564;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:78;}i:1;a:1:{s:2:\"id\";i:71;}i:2;a:1:{s:2:\"id\";i:79;}}}}'),(4980,713,'_yoast_wpseo_metadesc','Recap of the 2017 installment of the Winter Warlock race in Plymouth, MA. Experience, objective rating, personal thoughts, and more.'),(3258,407,'_wp_attached_file','2017/01/bloglovin-follow-button.png'),(3259,407,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:300;s:6:\"height\";i:150;s:4:\"file\";s:35:\"2017/01/bloglovin-follow-button.png\";s:5:\"sizes\";a:2:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"bloglovin-follow-button-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"bloglovin-follow-button-300x150.png\";s:5:\"width\";i:300;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3260,408,'_wp_attached_file','2017/01/bloglovin-button-copy_zpsa45bfcc6.jpg'),(3261,408,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:350;s:6:\"height\";i:101;s:4:\"file\";s:45:\"2017/01/bloglovin-button-copy_zpsa45bfcc6.jpg\";s:5:\"sizes\";a:2:{s:9:\"thumbnail\";a:6:{s:4:\"file\";s:45:\"bloglovin-button-copy_zpsa45bfcc6-150x101.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:101;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"150\";s:12:\"height_query\";s:3:\"150\";}s:6:\"medium\";a:4:{s:4:\"file\";s:44:\"bloglovin-button-copy_zpsa45bfcc6-300x87.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:87;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:4:\"Kate\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1288106395\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(5080,766,'_meta-generate-page-header-full-screen',''),(5079,766,'_meta-generate-page-header-image-background',''),(5078,766,'_meta-generate-page-header-content-padding',''),(5076,251,'_jetpack_dont_email_post_to_subs','1'),(3277,411,'_wp_attached_file','2017/01/PhotoGrid_1437652826783.jpg'),(3278,411,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1600;s:6:\"height\";i:1023;s:4:\"file\";s:35:\"2017/01/PhotoGrid_1437652826783.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1437652826783-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1437652826783-300x192.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:192;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1437652826783-768x491.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:491;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"PhotoGrid_1437652826783-1024x655.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:655;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1437652826783-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3279,412,'_wp_attached_file','2017/01/IMG_20150804_072109854.jpg'),(3280,412,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1545;s:6:\"height\";i:1600;s:4:\"file\";s:34:\"2017/01/IMG_20150804_072109854.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20150804_072109854-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"IMG_20150804_072109854-290x300.jpg\";s:5:\"width\";i:290;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20150804_072109854-768x795.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:795;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:35:\"IMG_20150804_072109854-989x1024.jpg\";s:5:\"width\";i:989;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20150804_072109854-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3281,413,'_wp_attached_file','2017/01/beast-2014-finish-broken.jpg'),(3282,413,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:690;s:6:\"height\";i:315;s:4:\"file\";s:36:\"2017/01/beast-2014-finish-broken.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:36:\"beast-2014-finish-broken-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:36:\"beast-2014-finish-broken-300x137.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:137;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:36:\"beast-2014-finish-broken-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(3283,414,'_wp_attached_file','2017/01/IMG_20150412_131239409.jpg'),(3284,414,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1600;s:6:\"height\";i:1157;s:4:\"file\";s:34:\"2017/01/IMG_20150412_131239409.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20150412_131239409-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"IMG_20150412_131239409-300x217.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:217;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20150412_131239409-768x555.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:555;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:35:\"IMG_20150412_131239409-1024x740.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:740;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20150412_131239409-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3285,415,'_wp_attached_file','2017/01/New-Years-Gym-Meme-07.jpg'),(3286,415,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:500;s:6:\"height\";i:500;s:4:\"file\";s:33:\"2017/01/New-Years-Gym-Meme-07.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:33:\"New-Years-Gym-Meme-07-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:33:\"New-Years-Gym-Meme-07-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:33:\"New-Years-Gym-Meme-07-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3287,416,'_wp_attached_file','2017/01/memerunamarathon1.jpg'),(3288,416,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:468;s:6:\"height\";i:482;s:4:\"file\";s:29:\"2017/01/memerunamarathon1.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:29:\"memerunamarathon1-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:29:\"memerunamarathon1-291x300.jpg\";s:5:\"width\";i:291;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:29:\"memerunamarathon1-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3289,417,'_wp_attached_file','2017/01/PhotoGrid_1463490308278.jpg'),(3290,417,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:720;s:6:\"height\";i:720;s:4:\"file\";s:35:\"2017/01/PhotoGrid_1463490308278.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1463490308278-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1463490308278-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1463490308278-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3291,418,'_wp_attached_file','2017/01/PhotoGrid_1464514429103.jpg'),(3292,418,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:720;s:6:\"height\";i:720;s:4:\"file\";s:35:\"2017/01/PhotoGrid_1464514429103.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1464514429103-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1464514429103-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1464514429103-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3293,419,'_wp_attached_file','2017/01/IMG_20160821_182203.jpg'),(3294,419,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1600;s:6:\"height\";i:1600;s:4:\"file\";s:31:\"2017/01/IMG_20160821_182203.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20160821_182203-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20160821_182203-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20160821_182203-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:33:\"IMG_20160821_182203-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20160821_182203-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3295,420,'_wp_attached_file','2017/01/wordswag_1479447947247.jpg'),(3296,420,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1600;s:6:\"height\";i:1599;s:4:\"file\";s:34:\"2017/01/wordswag_1479447947247.jpg\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1479447947247-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1479447947247-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1479447947247-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1479447947247-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1479447947247-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1479447947247-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1479447947247-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1479447947247-600x1599.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:1599;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1479447947247-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3297,421,'_wp_attached_file','2017/01/PhotoGrid_1482155115670.png'),(3298,421,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1600;s:6:\"height\";i:1600;s:4:\"file\";s:35:\"2017/01/PhotoGrid_1482155115670.png\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1482155115670-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1482155115670-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1482155115670-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"PhotoGrid_1482155115670-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1482155115670-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3299,422,'_wp_attached_file','2017/01/wordswag_1482391383546.jpg'),(3300,422,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1600;s:6:\"height\";i:1599;s:4:\"file\";s:34:\"2017/01/wordswag_1482391383546.jpg\";s:5:\"sizes\";a:15:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1482391383546-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1482391383546-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1482391383546-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1482391383546-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1482391383546-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1482391383546-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:7:\"100x100\";a:4:{s:4:\"file\";s:34:\"wordswag_1482391383546-100x100.jpg\";s:5:\"width\";i:100;s:6:\"height\";i:100;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1482391383546-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1482391383546-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:7:\"35x9999\";a:4:{s:4:\"file\";s:32:\"wordswag_1482391383546-35x35.jpg\";s:5:\"width\";i:35;s:6:\"height\";i:35;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"350x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1482391383546-350x350.jpg\";s:5:\"width\";i:350;s:6:\"height\";i:350;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"0x9999\";b:0;s:6:\"2x9999\";a:4:{s:4:\"file\";s:30:\"wordswag_1482391383546-2x2.jpg\";s:5:\"width\";i:2;s:6:\"height\";i:2;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1482391383546-600x1599.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:1599;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1482391383546-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3301,423,'_wp_attached_file','2017/01/wordswag_1482994002896.jpg'),(3302,423,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2047;s:4:\"file\";s:34:\"2017/01/wordswag_1482994002896.jpg\";s:5:\"sizes\";a:15:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1482994002896-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1482994002896-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1482994002896-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1482994002896-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1482994002896-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1482994002896-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:7:\"100x100\";a:4:{s:4:\"file\";s:34:\"wordswag_1482994002896-100x100.jpg\";s:5:\"width\";i:100;s:6:\"height\";i:100;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1482994002896-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1482994002896-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:7:\"35x9999\";a:4:{s:4:\"file\";s:32:\"wordswag_1482994002896-35x35.jpg\";s:5:\"width\";i:35;s:6:\"height\";i:35;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"350x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1482994002896-350x350.jpg\";s:5:\"width\";i:350;s:6:\"height\";i:350;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"0x9999\";b:0;s:6:\"2x9999\";a:4:{s:4:\"file\";s:30:\"wordswag_1482994002896-2x2.jpg\";s:5:\"width\";i:2;s:6:\"height\";i:2;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1482994002896-600x2047.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2047;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1482994002896-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3303,424,'_wp_attached_file','2017/01/beast-15-victory.jpg'),(3304,424,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1600;s:6:\"height\";i:1069;s:4:\"file\";s:28:\"2017/01/beast-15-victory.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:28:\"beast-15-victory-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:28:\"beast-15-victory-300x200.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:28:\"beast-15-victory-768x513.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:513;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:29:\"beast-15-victory-1024x684.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:684;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:28:\"beast-15-victory-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3305,425,'_wp_attached_file','2017/01/IMG_20150921_070553898.jpg'),(3306,425,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1600;s:6:\"height\";i:900;s:4:\"file\";s:34:\"2017/01/IMG_20150921_070553898.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20150921_070553898-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"IMG_20150921_070553898-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20150921_070553898-768x432.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:432;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:35:\"IMG_20150921_070553898-1024x576.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20150921_070553898-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3307,426,'_wp_attached_file','2017/01/beast-15-fire-jump.jpg'),(3308,426,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1600;s:6:\"height\";i:1066;s:4:\"file\";s:30:\"2017/01/beast-15-fire-jump.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:30:\"beast-15-fire-jump-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:30:\"beast-15-fire-jump-300x200.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:30:\"beast-15-fire-jump-768x512.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:512;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:31:\"beast-15-fire-jump-1024x682.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:682;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:30:\"beast-15-fire-jump-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3309,427,'_wp_attached_file','2017/01/IMG_20150919_073611305.jpg'),(3310,427,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1600;s:6:\"height\";i:900;s:4:\"file\";s:34:\"2017/01/IMG_20150919_073611305.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20150919_073611305-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"IMG_20150919_073611305-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20150919_073611305-768x432.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:432;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:35:\"IMG_20150919_073611305-1024x576.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20150919_073611305-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3311,428,'_wp_attached_file','2017/01/beast-15-battle-buddies.jpg'),(3312,428,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1600;s:6:\"height\";i:1066;s:4:\"file\";s:35:\"2017/01/beast-15-battle-buddies.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"beast-15-battle-buddies-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"beast-15-battle-buddies-300x200.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"beast-15-battle-buddies-768x512.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:512;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"beast-15-battle-buddies-1024x682.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:682;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"beast-15-battle-buddies-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3313,429,'_wp_attached_file','2017/01/beast-log-carry-2015.jpg'),(3314,429,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:683;s:6:\"height\";i:1024;s:4:\"file\";s:32:\"2017/01/beast-log-carry-2015.jpg\";s:5:\"sizes\";a:4:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:32:\"beast-log-carry-2015-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:32:\"beast-log-carry-2015-200x300.jpg\";s:5:\"width\";i:200;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:33:\"beast-log-carry-2015-683x1024.jpg\";s:5:\"width\";i:683;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:32:\"beast-log-carry-2015-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:26:\"(Photo credit: Vince Rhee)\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3315,430,'_wp_attached_file','2017/01/beast-pancake-2015.jpg'),(3316,430,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1600;s:6:\"height\";i:1066;s:4:\"file\";s:30:\"2017/01/beast-pancake-2015.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:30:\"beast-pancake-2015-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:30:\"beast-pancake-2015-300x200.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:30:\"beast-pancake-2015-768x512.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:512;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:31:\"beast-pancake-2015-1024x682.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:682;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:30:\"beast-pancake-2015-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3317,431,'_wp_attached_file','2017/01/12002898_10156036810185068_2215877450671638072_n.jpg'),(3318,431,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:621;s:6:\"height\";i:960;s:4:\"file\";s:60:\"2017/01/12002898_10156036810185068_2215877450671638072_n.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:60:\"12002898_10156036810185068_2215877450671638072_n-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:60:\"12002898_10156036810185068_2215877450671638072_n-194x300.jpg\";s:5:\"width\";i:194;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:60:\"12002898_10156036810185068_2215877450671638072_n-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3319,432,'_wp_attached_file','2017/01/IMG_20150412_131239409-1.jpg'),(3320,432,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1600;s:6:\"height\";i:1157;s:4:\"file\";s:36:\"2017/01/IMG_20150412_131239409-1.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:36:\"IMG_20150412_131239409-1-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:36:\"IMG_20150412_131239409-1-300x217.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:217;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:36:\"IMG_20150412_131239409-1-768x555.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:555;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"IMG_20150412_131239409-1-1024x740.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:740;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:36:\"IMG_20150412_131239409-1-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3321,433,'_wp_attached_file','2017/01/BXdF38VIIAAKF3r.jpg'),(3322,433,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:550;s:6:\"height\";i:550;s:4:\"file\";s:27:\"2017/01/BXdF38VIIAAKF3r.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:27:\"BXdF38VIIAAKF3r-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:27:\"BXdF38VIIAAKF3r-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:27:\"BXdF38VIIAAKF3r-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3323,434,'_wp_attached_file','2017/01/screen-shot-2013-09-02-at-8-41-02-pm.png'),(3324,434,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:400;s:6:\"height\";i:384;s:4:\"file\";s:48:\"2017/01/screen-shot-2013-09-02-at-8-41-02-pm.png\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:48:\"screen-shot-2013-09-02-at-8-41-02-pm-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:48:\"screen-shot-2013-09-02-at-8-41-02-pm-300x288.png\";s:5:\"width\";i:300;s:6:\"height\";i:288;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:48:\"screen-shot-2013-09-02-at-8-41-02-pm-400x250.png\";s:5:\"width\";i:400;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3325,435,'_wp_attached_file','2017/01/Fitness-motivational-quotes1.jpg'),(3326,435,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:265;s:6:\"height\";i:320;s:4:\"file\";s:40:\"2017/01/Fitness-motivational-quotes1.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"Fitness-motivational-quotes1-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"Fitness-motivational-quotes1-248x300.jpg\";s:5:\"width\";i:248;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"Fitness-motivational-quotes1-265x250.jpg\";s:5:\"width\";i:265;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3327,436,'_wp_attached_file','2017/01/aftert25front.jpg'),(3328,436,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:500;s:6:\"height\";i:500;s:4:\"file\";s:25:\"2017/01/aftert25front.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:25:\"aftert25front-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:25:\"aftert25front-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:25:\"aftert25front-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3329,437,'_wp_attached_file','2017/01/Diets-and-quick-fixes-.jpg'),(3330,437,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1600;s:6:\"height\";i:890;s:4:\"file\";s:34:\"2017/01/Diets-and-quick-fixes-.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"Diets-and-quick-fixes--150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"Diets-and-quick-fixes--300x167.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:167;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"Diets-and-quick-fixes--768x427.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:427;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:35:\"Diets-and-quick-fixes--1024x570.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:570;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"Diets-and-quick-fixes--450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3331,438,'_wp_attached_file','2017/01/Food-Choices.jpg'),(3332,438,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:525;s:6:\"height\";i:294;s:4:\"file\";s:24:\"2017/01/Food-Choices.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:24:\"Food-Choices-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:24:\"Food-Choices-300x168.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:168;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:24:\"Food-Choices-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3333,439,'_wp_attached_file','2017/01/commitment.jpg'),(3334,439,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:500;s:6:\"height\";i:620;s:4:\"file\";s:22:\"2017/01/commitment.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:22:\"commitment-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:22:\"commitment-242x300.jpg\";s:5:\"width\";i:242;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:22:\"commitment-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3335,440,'_wp_attached_file','2017/01/funny-pics-i-have-no-idea-what-im-doing.jpg'),(3336,440,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:600;s:6:\"height\";i:600;s:4:\"file\";s:51:\"2017/01/funny-pics-i-have-no-idea-what-im-doing.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:51:\"funny-pics-i-have-no-idea-what-im-doing-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:51:\"funny-pics-i-have-no-idea-what-im-doing-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:51:\"funny-pics-i-have-no-idea-what-im-doing-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3337,441,'_wp_attached_file','2017/01/ccnc-banner.png'),(3338,441,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:296;s:4:\"file\";s:23:\"2017/01/ccnc-banner.png\";s:5:\"sizes\";a:4:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:23:\"ccnc-banner-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:23:\"ccnc-banner-300x111.png\";s:5:\"width\";i:300;s:6:\"height\";i:111;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:23:\"ccnc-banner-768x284.png\";s:5:\"width\";i:768;s:6:\"height\";i:284;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:23:\"ccnc-banner-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3339,442,'_wp_attached_file','2017/01/supplements_collage.jpg'),(3340,442,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:336;s:6:\"height\";i:170;s:4:\"file\";s:31:\"2017/01/supplements_collage.jpg\";s:5:\"sizes\";a:2:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"supplements_collage-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"supplements_collage-300x152.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:152;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3341,443,'_wp_attached_file','2017/01/sleep__square.jpg'),(3342,443,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:620;s:6:\"height\";i:400;s:4:\"file\";s:25:\"2017/01/sleep__square.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:25:\"sleep__square-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:25:\"sleep__square-300x194.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:194;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:25:\"sleep__square-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3343,444,'_wp_attached_file','2017/01/goku-eat.png'),(3344,444,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:500;s:6:\"height\";i:259;s:4:\"file\";s:20:\"2017/01/goku-eat.png\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:20:\"goku-eat-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:20:\"goku-eat-300x155.png\";s:5:\"width\";i:300;s:6:\"height\";i:155;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:20:\"goku-eat-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3345,445,'_wp_attached_file','2017/01/sponge-bob.jpg'),(3346,445,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:625;s:6:\"height\";i:532;s:4:\"file\";s:22:\"2017/01/sponge-bob.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:22:\"sponge-bob-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:22:\"sponge-bob-300x255.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:255;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:22:\"sponge-bob-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3347,446,'_wp_attached_file','2017/01/Snake-Oil-Ad.jpg'),(3348,446,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:400;s:6:\"height\";i:216;s:4:\"file\";s:24:\"2017/01/Snake-Oil-Ad.jpg\";s:5:\"sizes\";a:2:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:24:\"Snake-Oil-Ad-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:24:\"Snake-Oil-Ad-300x162.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:162;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3349,447,'_wp_attached_file','2017/01/PhotoGrid_1463489144103.jpg'),(3350,447,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:720;s:6:\"height\";i:720;s:4:\"file\";s:35:\"2017/01/PhotoGrid_1463489144103.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1463489144103-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1463489144103-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1463489144103-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3351,448,'_wp_attached_file','2017/01/PhotoGrid_1464650883950.jpg'),(3352,448,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:720;s:6:\"height\";i:720;s:4:\"file\";s:35:\"2017/01/PhotoGrid_1464650883950.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1464650883950-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1464650883950-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1464650883950-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3353,449,'_wp_attached_file','2017/01/IMG_20160529_052016.jpg'),(3354,449,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1197;s:6:\"height\";i:1600;s:4:\"file\";s:31:\"2017/01/IMG_20160529_052016.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20160529_052016-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20160529_052016-224x300.jpg\";s:5:\"width\";i:224;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20160529_052016-768x1027.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1027;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20160529_052016-766x1024.jpg\";s:5:\"width\";i:766;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20160529_052016-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3355,450,'_wp_attached_file','2017/01/ads-78983-1443884053.73.png'),(3356,450,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:300;s:6:\"height\";i:250;s:4:\"file\";s:35:\"2017/01/ads-78983-1443884053.73.png\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"ads-78983-1443884053.73-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"ads-78983-1443884053.73-300x250.png\";s:5:\"width\";i:300;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"ads-78983-1443884053.73-300x250.png\";s:5:\"width\";i:300;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3357,451,'_wp_attached_file','2017/01/ccnclogo-1.jpg'),(3358,451,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:336;s:6:\"height\";i:255;s:4:\"file\";s:22:\"2017/01/ccnclogo-1.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:22:\"ccnclogo-1-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:22:\"ccnclogo-1-300x228.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:228;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:22:\"ccnclogo-1-336x250.jpg\";s:5:\"width\";i:336;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3359,452,'_wp_attached_file','2017/01/Screenshot_20160613-090047.png'),(3360,452,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:900;s:6:\"height\";i:1600;s:4:\"file\";s:38:\"2017/01/Screenshot_20160613-090047.png\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:38:\"Screenshot_20160613-090047-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:38:\"Screenshot_20160613-090047-169x300.png\";s:5:\"width\";i:169;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"Screenshot_20160613-090047-768x1365.png\";s:5:\"width\";i:768;s:6:\"height\";i:1365;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:39:\"Screenshot_20160613-090047-576x1024.png\";s:5:\"width\";i:576;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:38:\"Screenshot_20160613-090047-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3361,453,'_wp_attached_file','2017/01/PhotoGrid_1465822715567.jpg'),(3362,453,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:720;s:6:\"height\";i:720;s:4:\"file\";s:35:\"2017/01/PhotoGrid_1465822715567.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1465822715567-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1465822715567-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1465822715567-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3363,454,'_wp_attached_file','2017/01/pineland-50-map.jpg'),(3364,454,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1141;s:6:\"height\";i:874;s:4:\"file\";s:27:\"2017/01/pineland-50-map.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:27:\"pineland-50-map-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:27:\"pineland-50-map-300x230.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:230;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:27:\"pineland-50-map-768x588.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:588;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:28:\"pineland-50-map-1024x784.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:784;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:27:\"pineland-50-map-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:15:\"Anytime Fitness\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3365,455,'_wp_attached_file','2017/01/20160529_060009.jpg'),(3366,455,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1600;s:6:\"height\";i:1200;s:4:\"file\";s:27:\"2017/01/20160529_060009.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:27:\"20160529_060009-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:27:\"20160529_060009-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:27:\"20160529_060009-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:28:\"20160529_060009-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:27:\"20160529_060009-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3367,456,'_wp_attached_file','2017/01/IMG_20160228_071810.jpg'),(3368,456,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1080;s:6:\"height\";i:1440;s:4:\"file\";s:31:\"2017/01/IMG_20160228_071810.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20160228_071810-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20160228_071810-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20160228_071810-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20160228_071810-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20160228_071810-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3369,457,'_wp_attached_file','2017/01/IMG_20161224_110526-1.jpg'),(3370,457,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1200;s:6:\"height\";i:1600;s:4:\"file\";s:33:\"2017/01/IMG_20161224_110526-1.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:33:\"IMG_20161224_110526-1-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:33:\"IMG_20161224_110526-1-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20161224_110526-1-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:34:\"IMG_20161224_110526-1-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:33:\"IMG_20161224_110526-1-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3371,458,'_wp_attached_file','2017/01/IMG_20161231_175340_649-1.jpg'),(3372,458,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1280;s:6:\"height\";i:1280;s:4:\"file\";s:37:\"2017/01/IMG_20161231_175340_649-1.jpg\";s:5:\"sizes\";a:15:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:37:\"IMG_20161231_175340_649-1-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:37:\"IMG_20161231_175340_649-1-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:37:\"IMG_20161231_175340_649-1-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:39:\"IMG_20161231_175340_649-1-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:37:\"IMG_20161231_175340_649-1-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:35:\"IMG_20161231_175340_649-1-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"300x9999\";a:4:{s:4:\"file\";s:37:\"IMG_20161231_175340_649-1-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:37:\"IMG_20161231_175340_649-1-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:39:\"IMG_20161231_175340_649-1-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:7:\"35x9999\";a:4:{s:4:\"file\";s:35:\"IMG_20161231_175340_649-1-35x35.jpg\";s:5:\"width\";i:35;s:6:\"height\";i:35;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"350x9999\";a:4:{s:4:\"file\";s:37:\"IMG_20161231_175340_649-1-350x350.jpg\";s:5:\"width\";i:350;s:6:\"height\";i:350;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"0x9999\";b:0;s:6:\"2x9999\";a:4:{s:4:\"file\";s:33:\"IMG_20161231_175340_649-1-2x2.jpg\";s:5:\"width\";i:2;s:6:\"height\";i:2;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:38:\"IMG_20161231_175340_649-1-600x1280.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:1280;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:37:\"IMG_20161231_175340_649-1-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5077,766,'_meta-generate-page-header-content-autop',''),(5064,95,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537496275;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:106;}i:1;a:1:{s:2:\"id\";i:92;}i:2;a:1:{s:2:\"id\";i:79;}}}}'),(3385,461,'_wp_attached_file','2017/01/iTunes-Subscribe-button.jpg'),(3386,461,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:286;s:6:\"height\";i:99;s:4:\"file\";s:35:\"2017/01/iTunes-Subscribe-button.jpg\";s:5:\"sizes\";a:1:{s:9:\"thumbnail\";a:6:{s:4:\"file\";s:34:\"iTunes-Subscribe-button-150x99.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:99;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"150\";s:12:\"height_query\";s:3:\"150\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(3387,462,'_wp_attached_file','2017/01/rss-subscribe-button.png'),(3388,462,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:296;s:6:\"height\";i:67;s:4:\"file\";s:32:\"2017/01/rss-subscribe-button.png\";s:5:\"sizes\";a:1:{s:9:\"thumbnail\";a:6:{s:4:\"file\";s:31:\"rss-subscribe-button-150x67.png\";s:5:\"width\";i:150;s:6:\"height\";i:67;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"150\";s:12:\"height_query\";s:3:\"150\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3389,463,'_wp_attached_file','2017/01/SubscribeOnAndroid.png'),(3390,463,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:450;s:6:\"height\";i:164;s:4:\"file\";s:30:\"2017/01/SubscribeOnAndroid.png\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:30:\"SubscribeOnAndroid-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:30:\"SubscribeOnAndroid-300x109.png\";s:5:\"width\";i:300;s:6:\"height\";i:109;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:30:\"SubscribeOnAndroid-450x164.png\";s:5:\"width\";i:450;s:6:\"height\";i:164;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3391,464,'_wp_attached_file','2017/01/IMG_20161215_081557.jpg'),(3392,464,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2047;s:6:\"height\";i:2047;s:4:\"file\";s:31:\"2017/01/IMG_20161215_081557.jpg\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20161215_081557-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20161215_081557-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20161215_081557-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:33:\"IMG_20161215_081557-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20161215_081557-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:33:\"IMG_20161215_081557-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:31:\"IMG_20161215_081557-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:32:\"IMG_20161215_081557-600x2047.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2047;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:31:\"IMG_20161215_081557-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3393,465,'_wp_attached_file','2017/01/wordswag_1484140624037.jpg'),(3394,465,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2047;s:4:\"file\";s:34:\"2017/01/wordswag_1484140624037.jpg\";s:5:\"sizes\";a:14:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1484140624037-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1484140624037-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1484140624037-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1484140624037-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1484140624037-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1484140624037-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1484140624037-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1484140624037-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1484140624037-600x2047.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2047;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:7:\"35x9999\";a:4:{s:4:\"file\";s:32:\"wordswag_1484140624037-35x35.jpg\";s:5:\"width\";i:35;s:6:\"height\";i:35;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"350x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1484140624037-350x350.jpg\";s:5:\"width\";i:350;s:6:\"height\";i:350;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"0x9999\";b:0;s:6:\"2x9999\";a:4:{s:4:\"file\";s:30:\"wordswag_1484140624037-2x2.jpg\";s:5:\"width\";i:2;s:6:\"height\";i:2;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1484140624037-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3395,466,'_wp_attached_file','2017/01/subscribeonitunes.png'),(3396,466,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:300;s:6:\"height\";i:76;s:4:\"file\";s:29:\"2017/01/subscribeonitunes.png\";s:5:\"sizes\";a:2:{s:9:\"thumbnail\";a:6:{s:4:\"file\";s:28:\"subscribeonitunes-150x76.png\";s:5:\"width\";i:150;s:6:\"height\";i:76;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"150\";s:12:\"height_query\";s:3:\"150\";}s:6:\"medium\";a:4:{s:4:\"file\";s:28:\"subscribeonitunes-300x76.png\";s:5:\"width\";i:300;s:6:\"height\";i:76;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3397,467,'_wp_attached_file','2017/01/SubscribeOnRSS.png'),(3398,467,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:300;s:6:\"height\";i:75;s:4:\"file\";s:26:\"2017/01/SubscribeOnRSS.png\";s:5:\"sizes\";a:2:{s:9:\"thumbnail\";a:6:{s:4:\"file\";s:25:\"SubscribeOnRSS-150x75.png\";s:5:\"width\";i:150;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"150\";s:12:\"height_query\";s:3:\"150\";}s:6:\"medium\";a:4:{s:4:\"file\";s:25:\"SubscribeOnRSS-300x75.png\";s:5:\"width\";i:300;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3399,468,'_wp_attached_file','2017/01/SubscribeOnAndroid-1.png'),(3400,468,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:300;s:6:\"height\";i:75;s:4:\"file\";s:32:\"2017/01/SubscribeOnAndroid-1.png\";s:5:\"sizes\";a:2:{s:9:\"thumbnail\";a:6:{s:4:\"file\";s:31:\"SubscribeOnAndroid-1-150x75.png\";s:5:\"width\";i:150;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"150\";s:12:\"height_query\";s:3:\"150\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"SubscribeOnAndroid-1-300x75.png\";s:5:\"width\";i:300;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3413,470,'_wp_attached_file','2017/01/STIF-Ep-20-You-only-get-one-shot-to-live.mp3'),(3414,470,'_wp_attachment_metadata','a:24:{s:10:\"dataformat\";s:3:\"mp3\";s:8:\"channels\";i:2;s:11:\"sample_rate\";i:44100;s:7:\"bitrate\";d:114904.054127861963934265077114105224609375;s:11:\"channelmode\";s:12:\"joint stereo\";s:12:\"bitrate_mode\";s:3:\"vbr\";s:5:\"codec\";s:4:\"LAME\";s:7:\"encoder\";s:9:\"LAME3.99r\";s:8:\"lossless\";b:0;s:15:\"encoder_options\";s:43:\"--preset fast standard -b32 --lowpass 18500\";s:17:\"compression_ratio\";d:0.081422940850242320198759671256993897259235382080078125;s:10:\"fileformat\";s:3:\"mp3\";s:8:\"filesize\";i:60108303;s:9:\"mime_type\";s:10:\"audio/mpeg\";s:6:\"length\";i:4185;s:16:\"length_formatted\";s:7:\"1:09:45\";s:5:\"album\";s:18:\"So THIS Is Fitness\";s:5:\"title\";s:35:\"#20 - You Only Get One Shot To Live\";s:12:\"track_number\";s:2:\"20\";s:7:\"comment\";s:23:\"www.sothisisfitness.com\";s:6:\"artist\";s:15:\"Darrell McTague\";s:4:\"year\";s:4:\"2017\";s:14:\"recording_time\";s:4:\"2017\";s:5:\"genre\";s:16:\"Health & Fitness\";}'),(3421,6,'_thumbnail_id','458'),(3441,474,'_publicize_pending','1'),(3442,474,'_meta-generate-page-header-content-autop',''),(3443,474,'_meta-generate-page-header-content-padding',''),(3444,474,'_meta-generate-page-header-image-background',''),(3445,474,'_meta-generate-page-header-full-screen',''),(3446,474,'_meta-generate-page-header-vertical-center',''),(3447,474,'_meta-generate-page-header-image-background-fixed',''),(3457,474,'_jetpack_dont_email_post_to_subs','1'),(5134,768,'_edit_lock','1485135952:1'),(5133,768,'_meta-generate-page-header-image-background-fixed',''),(5132,768,'_meta-generate-page-header-vertical-center',''),(5131,768,'_meta-generate-page-header-full-screen',''),(5130,768,'_meta-generate-page-header-image-background',''),(5129,768,'_meta-generate-page-header-content-padding',''),(5128,768,'_meta-generate-page-header-content-autop',''),(3528,7,'_thumbnail_id','423'),(3955,7,'_yoast_wpseo_focuskw_text_input','New England Spahtens'),(3545,495,'_meta-generate-page-header-content-autop',''),(3546,495,'_meta-generate-page-header-content-padding',''),(3547,495,'_meta-generate-page-header-image-background',''),(3548,495,'_meta-generate-page-header-full-screen',''),(3549,495,'_meta-generate-page-header-vertical-center',''),(3550,495,'_meta-generate-page-header-image-background-fixed',''),(3551,495,'_edit_last','1'),(3552,495,'_edit_lock','1484446707:1'),(3566,495,'_yoast_wpseo_content_score','90'),(3554,495,'libsyn-post-episode','isLibsynPost'),(3555,495,'libsyn-new-media-media','http://sothisisfitness.com/wp-content/uploads/2017/01/STIF-Ep-20-You-only-get-one-shot-to-live.mp3'),(3556,495,'libsyn-post-episode-category-selection','general'),(3557,495,'libsyn-new-media-image','http://sothisisfitness.com/wp-content/uploads/2017/01/wordswag_1484140624037.jpg'),(3558,495,'libsyn-post-episode-itunes','clean'),(3559,495,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(3560,495,'libsyn-post-episode-player_use_theme','custom'),(3561,495,'libsyn-post-episode-player_width','450'),(3562,495,'libsyn-post-episode-player_height','90'),(3563,495,'libsyn-post-episode-player_placement','top'),(3627,515,'_wp_attached_file','2017/01/beforebefore2.jpg'),(3565,495,'libsyn-post-episode-advanced-destination-form-data','[]'),(3594,495,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1535367503;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:874;}i:1;a:1:{s:2:\"id\";i:1178;}i:2;a:1:{s:2:\"id\";i:1642;}}}}'),(3568,495,'_generate-disable-header',''),(3569,495,'_generate-disable-nav',''),(3570,495,'_generate-disable-secondary-nav',''),(3571,495,'_generate-disable-post-image',''),(3572,495,'_generate-disable-headline',''),(3573,495,'_generate-disable-footer',''),(3574,495,'_meta-generate-page-header-content',''),(3575,495,'_meta-generate-page-header-image',''),(3576,495,'_meta-generate-page-header-image-id','0'),(3577,495,'_meta-generate-page-header-image-link',''),(3578,495,'_meta-generate-page-header-enable-image-crop','disable'),(3579,495,'_meta-generate-page-header-image-width','1200'),(3580,495,'_meta-generate-page-header-image-height','0'),(3581,495,'_meta-generate-page-header-add-to-excerpt',''),(3582,495,'_meta-generate-page-header-image-background-type','contained'),(3583,495,'_meta-generate-page-header-image-background-alignment','left'),(3584,495,'_meta-generate-page-header-image-background-spacing','0'),(3585,495,'_meta-generate-page-header-image-background-color',''),(3586,495,'_meta-generate-page-header-image-background-text-color',''),(3587,495,'_meta-generate-page-header-image-background-link-color',''),(3588,495,'_meta-generate-page-header-image-background-link-color-hover',''),(3589,495,'libsyn-is_draft','false'),(3590,495,'libsyn-item-id','4982888'),(3591,495,'libsyn-release-date','2017-01-11 19:18:06'),(3592,495,'libsyn-destination-releases','a:10:{i:0;O:8:\"stdClass\":10:{s:10:\"release_id\";i:22950455;s:7:\"item_id\";i:4982888;s:14:\"destination_id\";i:453858;s:12:\"release_date\";s:19:\"2017-01-11 19:18:06\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-11 19:18:06\";s:16:\"destination_name\";s:19:\"Libsyn Classic Feed\";s:21:\"destination_type_slug\";s:14:\"libsyn_classic\";s:16:\"external_release\";i:0;}i:1;O:8:\"stdClass\":10:{s:10:\"release_id\";i:22950456;s:7:\"item_id\";i:4982888;s:14:\"destination_id\";i:453859;s:12:\"release_date\";s:19:\"2017-01-11 19:18:06\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-11 19:18:06\";s:16:\"destination_name\";s:10:\"Web Player\";s:21:\"destination_type_slug\";s:4:\"wrss\";s:16:\"external_release\";i:0;}i:2;O:8:\"stdClass\":10:{s:10:\"release_id\";i:22950457;s:7:\"item_id\";i:4982888;s:14:\"destination_id\";i:453860;s:12:\"release_date\";s:19:\"2017-01-11 19:18:06\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-11 19:18:06\";s:16:\"destination_name\";s:8:\"Web Page\";s:21:\"destination_type_slug\";s:12:\"podcast_page\";s:16:\"external_release\";i:0;}i:3;O:8:\"stdClass\":10:{s:10:\"release_id\";i:22950458;s:7:\"item_id\";i:4982888;s:14:\"destination_id\";i:454105;s:12:\"release_date\";s:19:\"2017-01-11 19:18:06\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-11 19:18:06\";s:16:\"destination_name\";s:15:\"iPhone/iPad App\";s:21:\"destination_type_slug\";s:10:\"iphone_app\";s:16:\"external_release\";i:0;}i:4;O:8:\"stdClass\":10:{s:10:\"release_id\";i:22950459;s:7:\"item_id\";i:4982888;s:14:\"destination_id\";i:454106;s:12:\"release_date\";s:19:\"2017-01-11 19:18:06\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-11 19:18:06\";s:16:\"destination_name\";s:11:\"Android App\";s:21:\"destination_type_slug\";s:11:\"android_app\";s:16:\"external_release\";i:0;}i:5;O:8:\"stdClass\":10:{s:10:\"release_id\";i:22950460;s:7:\"item_id\";i:4982888;s:14:\"destination_id\";i:454656;s:12:\"release_date\";s:19:\"2017-01-11 19:18:06\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-11 19:18:06\";s:16:\"destination_name\";s:7:\"Blogger\";s:21:\"destination_type_slug\";s:7:\"blogger\";s:16:\"external_release\";i:1;}i:6;O:8:\"stdClass\":10:{s:10:\"release_id\";i:22950461;s:7:\"item_id\";i:4982888;s:14:\"destination_id\";i:454665;s:12:\"release_date\";s:19:\"2017-01-11 19:18:06\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-11 19:18:06\";s:16:\"destination_name\";s:26:\"So THIS Is Fitness FB Page\";s:21:\"destination_type_slug\";s:15:\"libsyn_facebook\";s:16:\"external_release\";i:1;}i:7;O:8:\"stdClass\":10:{s:10:\"release_id\";i:22950462;s:7:\"item_id\";i:4982888;s:14:\"destination_id\";i:454666;s:12:\"release_date\";s:19:\"2017-01-11 19:18:06\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-11 19:18:06\";s:16:\"destination_name\";s:19:\"Twitter (@SnuffyDX)\";s:21:\"destination_type_slug\";s:7:\"twitter\";s:16:\"external_release\";i:1;}i:8;O:8:\"stdClass\":10:{s:10:\"release_id\";i:22950463;s:7:\"item_id\";i:4982888;s:14:\"destination_id\";i:459552;s:12:\"release_date\";s:19:\"2017-01-11 19:18:06\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-11 19:18:06\";s:16:\"destination_name\";s:11:\"Podcast Box\";s:21:\"destination_type_slug\";s:15:\"podcast_catalog\";s:16:\"external_release\";i:0;}i:9;O:8:\"stdClass\":10:{s:10:\"release_id\";i:22950464;s:7:\"item_id\";i:4982888;s:14:\"destination_id\";i:453857;s:12:\"release_date\";s:19:\"2017-01-11 19:18:06\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-11 19:18:06\";s:16:\"destination_name\";s:15:\"Simple Download\";s:21:\"destination_type_slug\";s:6:\"simple\";s:16:\"external_release\";i:0;}}'),(3593,495,'_yoast_wpseo_primary_category','7'),(3597,8,'_thumbnail_id','422'),(3600,502,'_wp_attached_file','2017/01/subscribeonitunes-1.png'),(3601,502,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:300;s:6:\"height\";i:75;s:4:\"file\";s:31:\"2017/01/subscribeonitunes-1.png\";s:5:\"sizes\";a:2:{s:9:\"thumbnail\";a:6:{s:4:\"file\";s:30:\"subscribeonitunes-1-150x75.png\";s:5:\"width\";i:150;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"150\";s:12:\"height_query\";s:3:\"150\";}s:6:\"medium\";a:4:{s:4:\"file\";s:30:\"subscribeonitunes-1-300x75.png\";s:5:\"width\";i:300;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3611,505,'_wp_attached_file','2017/01/308_589489645952_8413_n.jpg'),(3612,505,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:320;s:6:\"height\";i:183;s:4:\"file\";s:35:\"2017/01/308_589489645952_8413_n.jpg\";s:5:\"sizes\";a:2:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"308_589489645952_8413_n-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:35:\"308_589489645952_8413_n-300x172.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:172;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3613,506,'_wp_attached_file','2017/01/274_584599565712_7157_n.jpg'),(3614,506,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:320;s:6:\"height\";i:240;s:4:\"file\";s:35:\"2017/01/274_584599565712_7157_n.jpg\";s:5:\"sizes\";a:2:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"274_584599565712_7157_n-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"274_584599565712_7157_n-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3615,507,'_wp_attached_file','2017/01/705673_10101066393515732_1982462519_o.jpg'),(3616,507,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:180;s:6:\"height\";i:320;s:4:\"file\";s:49:\"2017/01/705673_10101066393515732_1982462519_o.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:49:\"705673_10101066393515732_1982462519_o-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:49:\"705673_10101066393515732_1982462519_o-169x300.jpg\";s:5:\"width\";i:169;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:49:\"705673_10101066393515732_1982462519_o-180x250.jpg\";s:5:\"width\";i:180;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3617,508,'_wp_attached_file','2017/01/1064785_10101402791037402_1587750951_o.jpg'),(3618,508,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:162;s:6:\"height\";i:320;s:4:\"file\";s:50:\"2017/01/1064785_10101402791037402_1587750951_o.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:50:\"1064785_10101402791037402_1587750951_o-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:50:\"1064785_10101402791037402_1587750951_o-152x300.jpg\";s:5:\"width\";i:152;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:50:\"1064785_10101402791037402_1587750951_o-162x250.jpg\";s:5:\"width\";i:162;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3619,509,'_wp_attached_file','2017/01/41351_847720569112_2734506_n.jpg'),(3620,509,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:240;s:6:\"height\";i:320;s:4:\"file\";s:40:\"2017/01/41351_847720569112_2734506_n.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"41351_847720569112_2734506_n-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:40:\"41351_847720569112_2734506_n-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"41351_847720569112_2734506_n-240x250.jpg\";s:5:\"width\";i:240;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3621,399,'_yoast_wpseo_focuskw_text_input','Finding Fitness'),(3622,399,'_yoast_wpseo_focuskw','Finding Fitness'),(3623,399,'_yoast_wpseo_metadesc','My story started off like many others... and it didn\'t include finding fitness. My story might sound like yours...and you can find your fitness too.'),(3624,399,'_yoast_wpseo_linkdex','73'),(3628,515,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:400;s:6:\"height\";i:396;s:4:\"file\";s:25:\"2017/01/beforebefore2.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:25:\"beforebefore2-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:25:\"beforebefore2-300x297.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:297;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:25:\"beforebefore2-400x250.jpg\";s:5:\"width\";i:400;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3629,515,'_wp_attachment_image_alt','Before it all - 305ish lbs'),(3630,516,'_wp_attached_file','2017/01/beforebefore1.jpg'),(3631,516,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:400;s:6:\"height\";i:305;s:4:\"file\";s:25:\"2017/01/beforebefore1.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:25:\"beforebefore1-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:25:\"beforebefore1-300x229.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:229;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:25:\"beforebefore1-400x250.jpg\";s:5:\"width\";i:400;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3632,516,'_wp_attachment_image_alt','Before it all - 305ish lbs'),(3633,517,'_wp_attached_file','2017/01/beforeinsanity2.jpg'),(3634,517,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:381;s:6:\"height\";i:400;s:4:\"file\";s:27:\"2017/01/beforeinsanity2.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:27:\"beforeinsanity2-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:27:\"beforeinsanity2-286x300.jpg\";s:5:\"width\";i:286;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:27:\"beforeinsanity2-381x250.jpg\";s:5:\"width\";i:381;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3635,517,'_wp_attachment_image_alt','After Phase 1 - down to 253 lbs'),(3636,518,'_wp_attached_file','2017/01/beforeinsanity.jpg'),(3637,518,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:400;s:6:\"height\";i:310;s:4:\"file\";s:26:\"2017/01/beforeinsanity.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:26:\"beforeinsanity-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:26:\"beforeinsanity-300x233.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:233;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:26:\"beforeinsanity-400x250.jpg\";s:5:\"width\";i:400;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3638,518,'_wp_attachment_image_alt','After Phase 1 - down to 253 lbs'),(3639,519,'_wp_attached_file','2017/01/beforeasylum2.jpg'),(3640,519,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:400;s:6:\"height\";i:368;s:4:\"file\";s:25:\"2017/01/beforeasylum2.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:25:\"beforeasylum2-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:25:\"beforeasylum2-300x276.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:276;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:25:\"beforeasylum2-400x250.jpg\";s:5:\"width\";i:400;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3641,519,'_wp_attachment_image_alt','After Phase 2 - down to 233 lbs'),(3642,520,'_wp_attached_file','2017/01/beforeasylum1.jpg'),(3643,520,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:400;s:6:\"height\";i:295;s:4:\"file\";s:25:\"2017/01/beforeasylum1.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:25:\"beforeasylum1-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:25:\"beforeasylum1-300x221.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:221;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:25:\"beforeasylum1-400x250.jpg\";s:5:\"width\";i:400;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3644,520,'_wp_attachment_image_alt','After Phase 2 - down to 233 lbs'),(3645,521,'_wp_attached_file','2017/01/beforecombat2.jpg'),(3646,521,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:400;s:6:\"height\";i:343;s:4:\"file\";s:25:\"2017/01/beforecombat2.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:25:\"beforecombat2-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:25:\"beforecombat2-300x257.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:257;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:25:\"beforecombat2-400x250.jpg\";s:5:\"width\";i:400;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3647,521,'_wp_attachment_image_alt','After Phase 3 - down to 219.5 lbs'),(3648,522,'_wp_attached_file','2017/01/beforecombat1.jpg'),(3649,522,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:400;s:6:\"height\";i:240;s:4:\"file\";s:25:\"2017/01/beforecombat1.jpg\";s:5:\"sizes\";a:2:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:25:\"beforecombat1-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:25:\"beforecombat1-300x180.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:180;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3650,522,'_wp_attachment_image_alt','After Phase 3 - Down to 219.5 lbs'),(3651,523,'_wp_attached_file','2017/01/beforebeast2.jpg'),(3652,523,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:360;s:6:\"height\";i:320;s:4:\"file\";s:24:\"2017/01/beforebeast2.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:24:\"beforebeast2-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:24:\"beforebeast2-300x267.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:267;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:24:\"beforebeast2-360x250.jpg\";s:5:\"width\";i:360;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3653,523,'_wp_attachment_image_alt','After Phase 4 - down to 197.8 lbs!'),(3654,524,'_wp_attached_file','2017/01/beforebeast1.jpg'),(3655,524,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:504;s:6:\"height\";i:320;s:4:\"file\";s:24:\"2017/01/beforebeast1.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:24:\"beforebeast1-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:24:\"beforebeast1-300x190.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:190;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:24:\"beforebeast1-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3656,524,'_wp_attachment_image_alt','After Phase 4 - down to 197.8 lbs!'),(3657,525,'_wp_attached_file','2017/01/afterbeast1.jpg'),(3658,525,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:400;s:6:\"height\";i:296;s:4:\"file\";s:23:\"2017/01/afterbeast1.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:23:\"afterbeast1-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:23:\"afterbeast1-300x222.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:222;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:23:\"afterbeast1-400x250.jpg\";s:5:\"width\";i:400;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3659,526,'_wp_attached_file','2017/01/afterbeast2.jpg'),(3660,526,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:400;s:6:\"height\";i:376;s:4:\"file\";s:23:\"2017/01/afterbeast2.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:23:\"afterbeast2-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:23:\"afterbeast2-300x282.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:282;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:23:\"afterbeast2-400x250.jpg\";s:5:\"width\";i:400;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3661,526,'_wp_attachment_image_alt','After Phase 5 - down to 187.8 lbs'),(3662,525,'_wp_attachment_image_alt','After Phase 5 - down to 187.8 lbs'),(3663,527,'_wp_attached_file','2017/01/aftert251.jpg'),(3664,527,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:477;s:6:\"height\";i:431;s:4:\"file\";s:21:\"2017/01/aftert251.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:21:\"aftert251-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:21:\"aftert251-300x271.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:271;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:21:\"aftert251-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3665,527,'_wp_attachment_image_alt','After Phase 6 - down to 175 lbs!!'),(3666,528,'_wp_attached_file','2017/01/aftert252.jpg'),(3667,528,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:575;s:6:\"height\";i:432;s:4:\"file\";s:21:\"2017/01/aftert252.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:21:\"aftert252-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:21:\"aftert252-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:21:\"aftert252-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3668,528,'_wp_attachment_image_alt','After Phase 6 - down to 175 lbs!!'),(3669,401,'_yoast_wpseo_focuskw_text_input','journey'),(3670,401,'_yoast_wpseo_focuskw','journey'),(3671,401,'_yoast_wpseo_metadesc','My journey to weight loss! 305ish lbs to 175 lbs in 14 months. It wasn\'t easy, but I DID succeed...and if I can, so can you!'),(3672,401,'_yoast_wpseo_linkdex','63'),(6210,951,'_meta-generate-page-header-image-background',''),(6209,951,'_meta-generate-page-header-content-padding',''),(6208,951,'_meta-generate-page-header-content-autop',''),(6205,766,'_jetpack_dont_email_post_to_subs','1'),(6206,950,'_publicize_pending','1'),(6207,950,'_jetpack_dont_email_post_to_subs','1'),(6203,950,'_menu_item_url','http://facebook.com/sothisisfitness'),(6202,950,'_menu_item_xfn',''),(6201,950,'_menu_item_classes','a:1:{i:0;s:21:\"menu-item-float-right\";}'),(6200,950,'_menu_item_target',''),(3688,533,'_meta-generate-page-header-content-autop',''),(3689,533,'_meta-generate-page-header-content-padding',''),(3690,533,'_meta-generate-page-header-image-background',''),(3691,533,'_meta-generate-page-header-full-screen',''),(3692,533,'_meta-generate-page-header-vertical-center',''),(3693,533,'_meta-generate-page-header-image-background-fixed',''),(3694,533,'_menu_item_type','taxonomy'),(3695,533,'_menu_item_menu_item_parent','0'),(3696,533,'_menu_item_object_id','3'),(3697,533,'_menu_item_object','category'),(3698,533,'_menu_item_target',''),(3699,533,'_menu_item_classes','a:1:{i:0;s:0:\"\";}'),(3700,533,'_menu_item_xfn',''),(3701,533,'_menu_item_url',''),(3705,533,'_publicize_pending','1'),(3703,404,'_jetpack_dont_email_post_to_subs','1'),(3704,403,'_jetpack_dont_email_post_to_subs','1'),(3709,80,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537933387;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:37;}i:1;a:1:{s:2:\"id\";i:83;}i:2;a:1:{s:2:\"id\";i:116;}}}}'),(3710,465,'_wp_attachment_image_alt','Podcast Ep 20 title image'),(3711,495,'_thumbnail_id','465'),(3715,495,'_yoast_wpseo_focuskw_text_input','live'),(3713,495,'libsyn-post-episode-subtitle','If you don\'t take a risk, you\'ve got no chance at the reward - live your life! Steven Hall & Darrell chat about sport, business, attitude, failure & more.'),(3714,495,'libsyn-post-episode-keywords','fitness, motivation, attitude'),(3716,495,'_yoast_wpseo_focuskw','live'),(3717,495,'_yoast_wpseo_metadesc','If you don\'t take a risk, you\'ve got no chance at the reward - live your life! Steven Hall joins Darrell on the show to talk business, sport, risk, & more.'),(3718,495,'_yoast_wpseo_linkdex','77'),(3723,495,'_wpas_done_all','1'),(6082,936,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:4:\"file\";s:35:\"2017/02/PhotoGrid_1487221225849.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1487221225849-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1487221225849-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1487221225849-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1487221225849-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:35:\"PhotoGrid_1487221225849-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"large\";a:6:{s:4:\"file\";s:37:\"PhotoGrid_1487221225849-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:33:\"PhotoGrid_1487221225849-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1487221225849-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:36:\"PhotoGrid_1487221225849-600x1024.png\";s:5:\"width\";i:600;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6086,933,'_yoast_wpseo_metadesc','Podcast Episode 25 delves into the critical need for appreciation and celebration as part of the health & fitness journey.'),(3748,540,'_meta-generate-page-header-content-autop',''),(3749,540,'_meta-generate-page-header-content-padding',''),(3750,540,'_meta-generate-page-header-image-background',''),(3751,540,'_meta-generate-page-header-full-screen',''),(3752,540,'_meta-generate-page-header-vertical-center',''),(3753,540,'_meta-generate-page-header-image-background-fixed',''),(3754,540,'_edit_last','1'),(3755,540,'_edit_lock','1485216017:1'),(3794,540,'_wpas_done_all','1'),(3766,540,'_yoast_wpseo_focuskw_text_input','goalsetting'),(3759,540,'libsyn-post-episode-itunes','no'),(3760,540,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(3761,540,'libsyn-post-episode-player_use_theme','custom'),(3762,540,'libsyn-post-episode-player_width','450'),(3763,540,'libsyn-post-episode-player_height','90'),(3764,540,'libsyn-post-episode-player_placement','top'),(3765,540,'libsyn-post-episode-advanced-destination-form-data','[]'),(3767,540,'_yoast_wpseo_focuskw','goalsetting'),(3768,540,'_yoast_wpseo_metadesc','Goalsetting is the most important step to achieving your goals (next to DOING it). Sometimes, to do it right, you have to get a little uncomfortable...'),(3769,540,'_yoast_wpseo_linkdex','84'),(3770,540,'_yoast_wpseo_content_score','60'),(3772,540,'_generate-disable-header',''),(3773,540,'_generate-disable-nav',''),(3774,540,'_generate-disable-secondary-nav',''),(3775,540,'_generate-disable-post-image',''),(3776,540,'_generate-disable-headline',''),(3777,540,'_generate-disable-footer',''),(3778,540,'_meta-generate-page-header-content',''),(3779,540,'_meta-generate-page-header-image',''),(3780,540,'_meta-generate-page-header-image-id','0'),(3781,540,'_meta-generate-page-header-image-link',''),(3782,540,'_meta-generate-page-header-enable-image-crop','disable'),(3783,540,'_meta-generate-page-header-image-width','1200'),(3784,540,'_meta-generate-page-header-image-height','0'),(3785,540,'_meta-generate-page-header-add-to-excerpt',''),(3786,540,'_meta-generate-page-header-image-background-type','contained'),(3787,540,'_meta-generate-page-header-image-background-alignment','left'),(3788,540,'_meta-generate-page-header-image-background-spacing','0'),(3789,540,'_meta-generate-page-header-image-background-color',''),(3790,540,'_meta-generate-page-header-image-background-text-color',''),(3791,540,'_meta-generate-page-header-image-background-link-color',''),(3792,540,'_meta-generate-page-header-image-background-link-color-hover',''),(3793,540,'_yoast_wpseo_primary_category',''),(3798,107,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537788283;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:93;}i:1;a:1:{s:2:\"id\";i:1229;}i:2;a:1:{s:2:\"id\";i:120;}}}}'),(3799,85,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537824980;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:123;}i:1;a:1:{s:2:\"id\";i:116;}i:2;a:1:{s:2:\"id\";i:843;}}}}'),(3800,96,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537507237;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:95;}i:1;a:1:{s:2:\"id\";i:99;}i:2;a:1:{s:2:\"id\";i:89;}}}}'),(3801,131,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537891478;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:61;}i:1;a:1:{s:2:\"id\";i:71;}i:2;a:1:{s:2:\"id\";i:78;}}}}'),(3802,116,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537440341;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:113;}i:1;a:1:{s:2:\"id\";i:1687;}i:2;a:1:{s:2:\"id\";i:59;}}}}'),(7933,1260,'_meta-generate-page-header-image-background',''),(7934,1260,'_meta-generate-page-header-full-screen',''),(7315,1161,'_meta-generate-page-header-content-autop',''),(7316,1161,'_meta-generate-page-header-content-padding',''),(3875,545,'_menu_item_object','category'),(3874,545,'_menu_item_object_id','385'),(3873,545,'_menu_item_menu_item_parent','533'),(3872,545,'_menu_item_type','taxonomy'),(3871,545,'_meta-generate-page-header-image-background-fixed',''),(3870,545,'_meta-generate-page-header-vertical-center',''),(3869,545,'_meta-generate-page-header-full-screen',''),(3868,545,'_meta-generate-page-header-image-background',''),(3867,545,'_meta-generate-page-header-content-padding',''),(3866,545,'_meta-generate-page-header-content-autop',''),(3985,566,'_wp_attached_file','2013/09/fitaidxfit2.jpeg'),(3986,566,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:400;s:6:\"height\";i:167;s:4:\"file\";s:24:\"2013/09/fitaidxfit2.jpeg\";s:5:\"sizes\";a:2:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:24:\"fitaidxfit2-150x150.jpeg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:24:\"fitaidxfit2-300x125.jpeg\";s:5:\"width\";i:300;s:6:\"height\";i:125;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3987,567,'_wp_attached_file','2013/09/IMG_20130812_132634_341.jpg'),(3988,567,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:226;s:6:\"height\";i:400;s:4:\"file\";s:35:\"2013/09/IMG_20130812_132634_341.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20130812_132634_341-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:35:\"IMG_20130812_132634_341-170x300.jpg\";s:5:\"width\";i:170;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20130812_132634_341-226x250.jpg\";s:5:\"width\";i:226;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3989,568,'_wp_attached_file','2013/09/IMG_20130812_132656_038.jpg'),(3990,568,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:289;s:6:\"height\";i:320;s:4:\"file\";s:35:\"2013/09/IMG_20130812_132656_038.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20130812_132656_038-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:35:\"IMG_20130812_132656_038-271x300.jpg\";s:5:\"width\";i:271;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20130812_132656_038-289x250.jpg\";s:5:\"width\";i:289;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3991,569,'_wp_attached_file','2013/09/IMG_20130812_133025_495.jpg'),(3992,569,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:400;s:6:\"height\";i:302;s:4:\"file\";s:35:\"2013/09/IMG_20130812_133025_495.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20130812_133025_495-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:35:\"IMG_20130812_133025_495-300x227.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:227;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20130812_133025_495-400x250.jpg\";s:5:\"width\";i:400;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3993,570,'_wp_attached_file','2013/09/IMG_20130821_115725_432.jpg'),(3994,570,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:226;s:6:\"height\";i:400;s:4:\"file\";s:35:\"2013/09/IMG_20130821_115725_432.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20130821_115725_432-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:35:\"IMG_20130821_115725_432-170x300.jpg\";s:5:\"width\";i:170;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20130821_115725_432-226x250.jpg\";s:5:\"width\";i:226;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3995,571,'_wp_attached_file','2013/09/sealofapproval-fitaid.jpg'),(3996,571,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:400;s:6:\"height\";i:400;s:4:\"file\";s:33:\"2013/09/sealofapproval-fitaid.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:33:\"sealofapproval-fitaid-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:33:\"sealofapproval-fitaid-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:33:\"sealofapproval-fitaid-400x250.jpg\";s:5:\"width\";i:400;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(3997,564,'_wp_attachment_image_alt','FitAid Logo'),(3998,567,'_wp_attachment_image_alt','FitAid Box Image'),(3999,568,'_wp_attachment_image_alt','FitAid Box Image'),(4000,569,'_wp_attachment_image_alt','FitAid Box Sidepanel'),(4001,572,'_wp_attached_file','2013/09/91YkeZO8FoL._SL1500_.jpg'),(4002,572,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:369;s:6:\"height\";i:400;s:4:\"file\";s:32:\"2013/09/91YkeZO8FoL._SL1500_.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:32:\"91YkeZO8FoL._SL1500_-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:32:\"91YkeZO8FoL._SL1500_-277x300.jpg\";s:5:\"width\";i:277;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:32:\"91YkeZO8FoL._SL1500_-369x250.jpg\";s:5:\"width\";i:369;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4003,572,'_wp_attachment_image_alt','FitAid Supplement Facts Label'),(4004,570,'_wp_attachment_image_alt','FitAid Poured'),(4005,566,'_wp_attachment_image_alt','FitAid Promo Image'),(4006,565,'_wp_attachment_image_alt','FitAid Promo Image'),(4007,564,'_wp_attachment_backup_sizes','a:1:{s:9:\"full-orig\";a:3:{s:5:\"width\";i:400;s:6:\"height\";i:101;s:4:\"file\";s:16:\"FitAID-logo-.jpg\";}}'),(4008,573,'_wp_attached_file','2013/09/FitaidLogo.png'),(4009,573,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:500;s:6:\"height\";i:218;s:4:\"file\";s:22:\"2013/09/FitaidLogo.png\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:22:\"FitaidLogo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:22:\"FitaidLogo-300x131.png\";s:5:\"width\";i:300;s:6:\"height\";i:131;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:22:\"FitaidLogo-450x218.png\";s:5:\"width\";i:450;s:6:\"height\";i:218;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";b:0;s:8:\"250x9999\";a:4:{s:4:\"file\";s:22:\"FitaidLogo-250x109.png\";s:5:\"width\";i:250;s:6:\"height\";i:109;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4010,573,'_wp_attachment_image_alt','FitAid Logo'),(4011,104,'_thumbnail_id','573'),(4013,104,'libsyn-post-episode-itunes','no'),(4014,104,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(4015,104,'libsyn-post-episode-player_use_theme','custom'),(4016,104,'libsyn-post-episode-player_width','450'),(4017,104,'libsyn-post-episode-player_height','90'),(4018,104,'libsyn-post-episode-player_placement','top'),(4019,104,'libsyn-post-episode-advanced-destination-form-data','[]'),(4020,104,'_yoast_wpseo_focuskw_text_input','FitAid'),(4021,104,'_yoast_wpseo_focuskw','FitAid'),(4022,104,'_yoast_wpseo_metadesc','In-depth review of the FitAid fitness beverage. We talk taste, ingredients, drinkability, & the big idea behind the drink Crossfit has adopted as its own.'),(4023,104,'_yoast_wpseo_linkdex','94'),(4024,104,'_yoast_wpseo_content_score','60'),(4025,104,'_generate-disable-header',''),(4026,104,'_generate-disable-nav',''),(4027,104,'_generate-disable-secondary-nav',''),(4028,104,'_generate-disable-post-image',''),(4029,104,'_generate-disable-headline',''),(4030,104,'_generate-disable-footer',''),(4031,104,'_meta-generate-page-header-content',''),(4032,104,'_meta-generate-page-header-image',''),(4033,104,'_meta-generate-page-header-image-id','0'),(4034,104,'_meta-generate-page-header-image-link',''),(4035,104,'_meta-generate-page-header-enable-image-crop','disable'),(4036,104,'_meta-generate-page-header-image-width','1200'),(4037,104,'_meta-generate-page-header-image-height','0'),(4038,104,'_meta-generate-page-header-add-to-excerpt',''),(4039,104,'_meta-generate-page-header-image-background-type','contained'),(4040,104,'_meta-generate-page-header-image-background-alignment','left'),(4041,104,'_meta-generate-page-header-image-background-spacing','0'),(4042,104,'_meta-generate-page-header-image-background-color',''),(4043,104,'_meta-generate-page-header-image-background-text-color',''),(4044,104,'_meta-generate-page-header-image-background-link-color',''),(4045,104,'_meta-generate-page-header-image-background-link-color-hover',''),(4046,104,'_yoast_wpseo_primary_category',''),(5295,105,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536593764;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:79;}i:1;a:1:{s:2:\"id\";i:81;}i:2;a:1:{s:2:\"id\";i:73;}}}}'),(5294,106,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537305070;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:92;}i:1;a:1:{s:2:\"id\";i:86;}i:2;a:1:{s:2:\"id\";i:64;}}}}'),(5293,72,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537946049;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:89;}i:1;a:1:{s:2:\"id\";i:81;}i:2;a:1:{s:2:\"id\";i:79;}}}}'),(6081,936,'_wp_attached_file','2017/02/PhotoGrid_1487221225849.png'),(6080,933,'_yoast_wpseo_primary_category','390'),(6079,933,'_meta-generate-page-header-image-background-link-color-hover',''),(6077,933,'_meta-generate-page-header-image-background-text-color',''),(6078,933,'_meta-generate-page-header-image-background-link-color',''),(6076,933,'_meta-generate-page-header-image-background-color',''),(6075,933,'_meta-generate-page-header-image-background-spacing','0'),(6074,933,'_meta-generate-page-header-image-background-alignment','left'),(6072,933,'_meta-generate-page-header-add-to-excerpt',''),(6073,933,'_meta-generate-page-header-image-background-type','contained'),(6071,933,'_meta-generate-page-header-image-height','0'),(6070,933,'_meta-generate-page-header-image-width','1200'),(6069,933,'_meta-generate-page-header-enable-image-crop','disable'),(6068,933,'_meta-generate-page-header-image-link',''),(6067,933,'_meta-generate-page-header-image-id','0'),(6066,933,'_meta-generate-page-header-image',''),(6065,933,'_meta-generate-page-header-content',''),(6064,933,'_generate-disable-footer',''),(6063,933,'_generate-disable-headline',''),(6062,933,'_generate-disable-post-image',''),(6061,933,'_generate-disable-secondary-nav',''),(6060,933,'_generate-disable-nav',''),(6059,933,'_generate-disable-header',''),(6058,933,'_yoast_wpseo_content_score','60'),(4097,16,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537770701;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:36;}i:1;a:1:{s:2:\"id\";i:37;}i:2;a:1:{s:2:\"id\";i:80;}}}}'),(4098,20,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537078132;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1178;}i:1;a:1:{s:2:\"id\";i:1167;}i:2;a:1:{s:2:\"id\";i:28;}}}}'),(4099,582,'_wp_attached_file','2016/09/IMG_20160821_182203-1.jpg'),(4100,582,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:320;s:6:\"height\";i:320;s:4:\"file\";s:33:\"2016/09/IMG_20160821_182203-1.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:33:\"IMG_20160821_182203-1-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:33:\"IMG_20160821_182203-1-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:6:{s:4:\"file\";s:33:\"IMG_20160821_182203-1-320x250.jpg\";s:5:\"width\";i:320;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:450;s:12:\"height_query\";i:250;}s:8:\"250x9999\";a:4:{s:4:\"file\";s:33:\"IMG_20160821_182203-1-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";b:0;}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4101,582,'_wp_attachment_image_alt','Puroast On The Shelf'),(4102,16,'_thumbnail_id','582'),(4104,16,'libsyn-post-episode-itunes','no'),(4105,16,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(4106,16,'libsyn-post-episode-player_use_theme','custom'),(4107,16,'libsyn-post-episode-player_width','450'),(4108,16,'libsyn-post-episode-player_height','90'),(4109,16,'libsyn-post-episode-player_placement','top'),(4110,16,'libsyn-post-episode-advanced-destination-form-data','[]'),(4111,16,'_yoast_wpseo_focuskw_text_input','Puroast Coffee'),(4112,16,'_yoast_wpseo_focuskw','Puroast Coffee'),(4113,16,'_yoast_wpseo_linkdex','87'),(4114,16,'_yoast_wpseo_content_score','30'),(4115,16,'_generate-disable-header',''),(4116,16,'_generate-disable-nav',''),(4117,16,'_generate-disable-secondary-nav',''),(4118,16,'_generate-disable-post-image',''),(4119,16,'_generate-disable-headline',''),(4120,16,'_generate-disable-footer',''),(4121,16,'_meta-generate-page-header-content',''),(4122,16,'_meta-generate-page-header-image',''),(4123,16,'_meta-generate-page-header-image-id','0'),(4124,16,'_meta-generate-page-header-image-link',''),(4125,16,'_meta-generate-page-header-enable-image-crop','disable'),(4126,16,'_meta-generate-page-header-image-width','1200'),(4127,16,'_meta-generate-page-header-image-height','0'),(4128,16,'_meta-generate-page-header-add-to-excerpt',''),(4129,16,'_meta-generate-page-header-image-background-type','contained'),(4130,16,'_meta-generate-page-header-image-background-alignment','left'),(4131,16,'_meta-generate-page-header-image-background-spacing','0'),(4132,16,'_meta-generate-page-header-image-background-color',''),(4133,16,'_meta-generate-page-header-image-background-text-color',''),(4134,16,'_meta-generate-page-header-image-background-link-color',''),(4135,16,'_meta-generate-page-header-image-background-link-color-hover',''),(4136,16,'_yoast_wpseo_primary_category',''),(4138,36,'libsyn-post-episode-itunes','no'),(4139,36,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(4140,36,'libsyn-post-episode-player_use_theme','custom'),(4141,36,'libsyn-post-episode-player_width','450'),(4142,36,'libsyn-post-episode-player_height','90'),(4143,36,'libsyn-post-episode-player_placement','top'),(4144,36,'libsyn-post-episode-advanced-destination-form-data','[]'),(4145,36,'_yoast_wpseo_content_score','30'),(4146,36,'_generate-disable-header',''),(4147,36,'_generate-disable-nav',''),(4148,36,'_generate-disable-secondary-nav',''),(4149,36,'_generate-disable-post-image',''),(4150,36,'_generate-disable-headline',''),(4151,36,'_generate-disable-footer',''),(4152,36,'_meta-generate-page-header-content',''),(4153,36,'_meta-generate-page-header-image',''),(4154,36,'_meta-generate-page-header-image-id','0'),(4155,36,'_meta-generate-page-header-image-link',''),(4156,36,'_meta-generate-page-header-enable-image-crop','disable'),(4157,36,'_meta-generate-page-header-image-width','1200'),(4158,36,'_meta-generate-page-header-image-height','0'),(4159,36,'_meta-generate-page-header-add-to-excerpt',''),(4160,36,'_meta-generate-page-header-image-background-type','contained'),(4161,36,'_meta-generate-page-header-image-background-alignment','left'),(4162,36,'_meta-generate-page-header-image-background-spacing','0'),(4163,36,'_meta-generate-page-header-image-background-color',''),(4164,36,'_meta-generate-page-header-image-background-text-color',''),(4165,36,'_meta-generate-page-header-image-background-link-color',''),(4166,36,'_meta-generate-page-header-image-background-link-color-hover',''),(4167,36,'_yoast_wpseo_primary_category',''),(4169,37,'libsyn-post-episode-itunes','no'),(4170,37,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(4171,37,'libsyn-post-episode-player_use_theme','custom'),(4172,37,'libsyn-post-episode-player_width','450'),(4173,37,'libsyn-post-episode-player_height','90'),(4174,37,'libsyn-post-episode-player_placement','top'),(4175,37,'libsyn-post-episode-advanced-destination-form-data','[]'),(4176,37,'_yoast_wpseo_content_score','30'),(4177,37,'_generate-disable-header',''),(4178,37,'_generate-disable-nav',''),(4179,37,'_generate-disable-secondary-nav',''),(4180,37,'_generate-disable-post-image',''),(4181,37,'_generate-disable-headline',''),(4182,37,'_generate-disable-footer',''),(4183,37,'_meta-generate-page-header-content',''),(4184,37,'_meta-generate-page-header-image',''),(4185,37,'_meta-generate-page-header-image-id','0'),(4186,37,'_meta-generate-page-header-image-link',''),(4187,37,'_meta-generate-page-header-enable-image-crop','disable'),(4188,37,'_meta-generate-page-header-image-width','1200'),(4189,37,'_meta-generate-page-header-image-height','0'),(4190,37,'_meta-generate-page-header-add-to-excerpt',''),(4191,37,'_meta-generate-page-header-image-background-type','contained'),(4192,37,'_meta-generate-page-header-image-background-alignment','left'),(4193,37,'_meta-generate-page-header-image-background-spacing','0'),(4194,37,'_meta-generate-page-header-image-background-color',''),(4195,37,'_meta-generate-page-header-image-background-text-color',''),(4196,37,'_meta-generate-page-header-image-background-link-color',''),(4197,37,'_meta-generate-page-header-image-background-link-color-hover',''),(4198,37,'_yoast_wpseo_primary_category',''),(4200,77,'libsyn-post-episode-itunes','no'),(4201,77,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(4202,77,'libsyn-post-episode-player_use_theme','custom'),(4203,77,'libsyn-post-episode-player_width','450'),(4204,77,'libsyn-post-episode-player_height','90'),(4205,77,'libsyn-post-episode-player_placement','top'),(4206,77,'libsyn-post-episode-advanced-destination-form-data','[]'),(4207,77,'_yoast_wpseo_content_score','30'),(4208,77,'_generate-disable-header',''),(4209,77,'_generate-disable-nav',''),(4210,77,'_generate-disable-secondary-nav',''),(4211,77,'_generate-disable-post-image',''),(4212,77,'_generate-disable-headline',''),(4213,77,'_generate-disable-footer',''),(4214,77,'_meta-generate-page-header-content',''),(4215,77,'_meta-generate-page-header-image',''),(4216,77,'_meta-generate-page-header-image-id','0'),(4217,77,'_meta-generate-page-header-image-link',''),(4218,77,'_meta-generate-page-header-enable-image-crop','disable'),(4219,77,'_meta-generate-page-header-image-width','1200'),(4220,77,'_meta-generate-page-header-image-height','0'),(4221,77,'_meta-generate-page-header-add-to-excerpt',''),(4222,77,'_meta-generate-page-header-image-background-type','contained'),(4223,77,'_meta-generate-page-header-image-background-alignment','left'),(4224,77,'_meta-generate-page-header-image-background-spacing','0'),(4225,77,'_meta-generate-page-header-image-background-color',''),(4226,77,'_meta-generate-page-header-image-background-text-color',''),(4227,77,'_meta-generate-page-header-image-background-link-color',''),(4228,77,'_meta-generate-page-header-image-background-link-color-hover',''),(4229,77,'_yoast_wpseo_primary_category',''),(4231,80,'libsyn-post-episode-itunes','no'),(4232,80,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(4233,80,'libsyn-post-episode-player_use_theme','custom'),(4234,80,'libsyn-post-episode-player_width','450'),(4235,80,'libsyn-post-episode-player_height','90'),(4236,80,'libsyn-post-episode-player_placement','top'),(4237,80,'libsyn-post-episode-advanced-destination-form-data','[]'),(4238,80,'_yoast_wpseo_content_score','60'),(4239,80,'_generate-disable-header',''),(4240,80,'_generate-disable-nav',''),(4241,80,'_generate-disable-secondary-nav',''),(4242,80,'_generate-disable-post-image',''),(4243,80,'_generate-disable-headline',''),(4244,80,'_generate-disable-footer',''),(4245,80,'_meta-generate-page-header-content',''),(4246,80,'_meta-generate-page-header-image',''),(4247,80,'_meta-generate-page-header-image-id','0'),(4248,80,'_meta-generate-page-header-image-link',''),(4249,80,'_meta-generate-page-header-enable-image-crop','disable'),(4250,80,'_meta-generate-page-header-image-width','1200'),(4251,80,'_meta-generate-page-header-image-height','0'),(4252,80,'_meta-generate-page-header-add-to-excerpt',''),(4253,80,'_meta-generate-page-header-image-background-type','contained'),(4254,80,'_meta-generate-page-header-image-background-alignment','left'),(4255,80,'_meta-generate-page-header-image-background-spacing','0'),(4256,80,'_meta-generate-page-header-image-background-color',''),(4257,80,'_meta-generate-page-header-image-background-text-color',''),(4258,80,'_meta-generate-page-header-image-background-link-color',''),(4259,80,'_meta-generate-page-header-image-background-link-color-hover',''),(4260,80,'_yoast_wpseo_primary_category',''),(4281,91,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536810422;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:89;}i:1;a:1:{s:2:\"id\";i:81;}i:2;a:1:{s:2:\"id\";i:82;}}}}'),(4293,105,'libsyn-post-episode-itunes','no'),(4323,540,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537305076;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1610;}i:1;a:1:{s:2:\"id\";i:120;}i:2;a:1:{s:2:\"id\";i:1637;}}}}'),(4294,105,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(4295,105,'libsyn-post-episode-player_use_theme','custom'),(4296,105,'libsyn-post-episode-player_width','450'),(4297,105,'libsyn-post-episode-player_height','90'),(4298,105,'libsyn-post-episode-player_placement','top'),(4299,105,'libsyn-post-episode-advanced-destination-form-data','[]'),(4300,105,'_yoast_wpseo_content_score','30'),(4301,105,'_generate-disable-header',''),(4302,105,'_generate-disable-nav',''),(4303,105,'_generate-disable-secondary-nav',''),(4304,105,'_generate-disable-post-image',''),(4305,105,'_generate-disable-headline',''),(4306,105,'_generate-disable-footer',''),(4307,105,'_meta-generate-page-header-content',''),(4308,105,'_meta-generate-page-header-image',''),(4309,105,'_meta-generate-page-header-image-id','0'),(4310,105,'_meta-generate-page-header-image-link',''),(4311,105,'_meta-generate-page-header-enable-image-crop','disable'),(4312,105,'_meta-generate-page-header-image-width','1200'),(4313,105,'_meta-generate-page-header-image-height','0'),(4314,105,'_meta-generate-page-header-add-to-excerpt',''),(4315,105,'_meta-generate-page-header-image-background-type','contained'),(4316,105,'_meta-generate-page-header-image-background-alignment','left'),(4317,105,'_meta-generate-page-header-image-background-spacing','0'),(4318,105,'_meta-generate-page-header-image-background-color',''),(4319,105,'_meta-generate-page-header-image-background-text-color',''),(4320,105,'_meta-generate-page-header-image-background-link-color',''),(4321,105,'_meta-generate-page-header-image-background-link-color-hover',''),(4322,105,'_yoast_wpseo_primary_category',''),(4324,619,'_wp_attached_file','2014/01/chia-nutrition.jpg'),(4325,619,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1600;s:6:\"height\";i:594;s:4:\"file\";s:26:\"2014/01/chia-nutrition.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:26:\"chia-nutrition-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:26:\"chia-nutrition-300x111.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:111;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:26:\"chia-nutrition-768x285.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:285;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:27:\"chia-nutrition-1024x380.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:380;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:26:\"chia-nutrition-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4326,620,'_wp_attached_file','2014/01/chia-seeds.jpg'),(4327,620,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:599;s:6:\"height\";i:379;s:4:\"file\";s:22:\"2014/01/chia-seeds.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:22:\"chia-seeds-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:22:\"chia-seeds-300x190.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:190;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:22:\"chia-seeds-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4328,621,'_wp_attached_file','2014/01/chiabaringredients.jpg'),(4329,621,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1600;s:6:\"height\";i:747;s:4:\"file\";s:30:\"2014/01/chiabaringredients.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:30:\"chiabaringredients-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:30:\"chiabaringredients-300x140.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:140;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:30:\"chiabaringredients-768x359.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:359;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:31:\"chiabaringredients-1024x478.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:478;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:30:\"chiabaringredients-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4330,622,'_wp_attached_file','2014/01/chiabarlabel.jpg'),(4331,622,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1600;s:6:\"height\";i:1074;s:4:\"file\";s:24:\"2014/01/chiabarlabel.jpg\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:24:\"chiabarlabel-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:24:\"chiabarlabel-300x201.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:201;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:24:\"chiabarlabel-768x516.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:516;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:25:\"chiabarlabel-1024x687.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:687;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:24:\"chiabarlabel-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:26:\"chiabarlabel-1200x1074.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1074;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:24:\"chiabarlabel-250x168.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:168;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:25:\"chiabarlabel-600x1074.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:1074;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:24:\"chiabarlabel-640x430.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:430;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4332,623,'_wp_attached_file','2014/01/chiaseedshw.jpg'),(4333,623,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:206;s:6:\"height\";i:279;s:4:\"file\";s:23:\"2014/01/chiaseedshw.jpg\";s:5:\"sizes\";a:2:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:23:\"chiaseedshw-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:23:\"chiaseedshw-206x250.jpg\";s:5:\"width\";i:206;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4334,624,'_wp_attached_file','2014/01/chiaunbox.jpg'),(4335,624,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1251;s:6:\"height\";i:1600;s:4:\"file\";s:21:\"2014/01/chiaunbox.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:21:\"chiaunbox-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:21:\"chiaunbox-235x300.jpg\";s:5:\"width\";i:235;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:21:\"chiaunbox-768x982.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:982;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:22:\"chiaunbox-801x1024.jpg\";s:5:\"width\";i:801;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:21:\"chiaunbox-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4336,625,'_wp_attached_file','2014/01/fuel.jpg'),(4337,625,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:500;s:6:\"height\";i:500;s:4:\"file\";s:16:\"2014/01/fuel.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:16:\"fuel-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:16:\"fuel-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:16:\"fuel-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4338,622,'_wp_attachment_image_alt','Health Warrior Chia Bar'),(4339,620,'_wp_attachment_image_alt','Chia Seeds'),(4340,623,'_wp_attachment_image_alt','Health Warrior black chia seeds'),(4341,619,'_wp_attachment_image_alt','Health Warrior Chia Bar nutrition facts label'),(4342,621,'_wp_attachment_image_alt','Health Warrior chia bar ingredients'),(4343,624,'_wp_attachment_image_alt','Health Warrior chia bar unboxing'),(4344,627,'_wp_attached_file','2014/01/IMG_20140128_083305030.jpg'),(4345,627,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1600;s:6:\"height\";i:1071;s:4:\"file\";s:34:\"2014/01/IMG_20140128_083305030.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20140128_083305030-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:34:\"IMG_20140128_083305030-300x201.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:201;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20140128_083305030-768x514.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:514;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:35:\"IMG_20140128_083305030-1024x685.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:685;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20140128_083305030-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4346,627,'_wp_attachment_image_alt','Health Warrior chia bar unwrapped'),(4347,625,'_wp_attachment_image_alt','Fuel meme with chia bar'),(4348,80,'_thumbnail_id','622'),(4350,80,'_yoast_wpseo_focuskw_text_input','chia bar'),(4351,80,'_yoast_wpseo_focuskw','chia bar'),(4352,80,'_yoast_wpseo_metadesc','Health Warrior chia bar product review by Darrell of So THIS Is Fitness. Taste, nutrition, texture, ingredients & more! Plus...what even IS a superfood?'),(4353,80,'_yoast_wpseo_linkdex','81'),(4356,630,'_meta-generate-page-header-content-autop',''),(4355,16,'_yoast_wpseo_metadesc','We\'ve already reviewed Puroast Coffee - this time we take a deeper look at many of the flavors they offer! Dive in & discover the variety & delight.'),(4357,630,'_meta-generate-page-header-content-padding',''),(4358,630,'_meta-generate-page-header-image-background',''),(4359,630,'_meta-generate-page-header-full-screen',''),(4360,630,'_meta-generate-page-header-vertical-center',''),(4361,630,'_meta-generate-page-header-image-background-fixed',''),(4362,630,'_edit_last','1'),(4363,630,'_edit_lock','1484411419:1'),(4449,633,'_meta-generate-page-header-image-width','1200'),(4448,633,'_meta-generate-page-header-enable-image-crop','disable'),(4447,633,'_meta-generate-page-header-image-link',''),(4446,633,'_meta-generate-page-header-image-id','0'),(4445,633,'_meta-generate-page-header-image',''),(4444,633,'_meta-generate-page-header-content',''),(4443,633,'_generate-disable-footer',''),(4442,633,'_generate-disable-headline',''),(4441,633,'_generate-disable-post-image',''),(4440,633,'_generate-disable-secondary-nav',''),(4439,633,'_generate-disable-nav',''),(4438,633,'_generate-disable-header',''),(4437,633,'_yoast_wpseo_content_score','30'),(4436,633,'_yoast_wpseo_linkdex','32'),(4435,633,'_yoast_wpseo_focuskw','lifting playlist'),(4434,633,'_yoast_wpseo_focuskw_text_input','lifting playlist'),(4433,633,'_publicize_pending','1'),(4432,633,'_edit_lock','1484411838:1'),(4431,633,'_edit_last','1'),(4430,633,'_meta-generate-page-header-image-background-fixed',''),(4429,633,'_meta-generate-page-header-vertical-center',''),(4428,633,'_meta-generate-page-header-full-screen',''),(4427,633,'_meta-generate-page-header-image-background',''),(4426,633,'_meta-generate-page-header-content-padding',''),(4425,633,'_meta-generate-page-header-content-autop',''),(4399,630,'_publicize_pending','1'),(4400,630,'_yoast_wpseo_focuskw_text_input','running playlist'),(4401,630,'_yoast_wpseo_focuskw','running playlist'),(4402,630,'_yoast_wpseo_linkdex','70'),(4403,630,'_yoast_wpseo_content_score','30'),(4404,630,'_generate-disable-header',''),(4405,630,'_generate-disable-nav',''),(4406,630,'_generate-disable-secondary-nav',''),(4407,630,'_generate-disable-post-image',''),(4408,630,'_generate-disable-headline',''),(4409,630,'_generate-disable-footer',''),(4410,630,'_meta-generate-page-header-content',''),(4411,630,'_meta-generate-page-header-image',''),(4412,630,'_meta-generate-page-header-image-id','0'),(4413,630,'_meta-generate-page-header-image-link',''),(4414,630,'_meta-generate-page-header-enable-image-crop','disable'),(4415,630,'_meta-generate-page-header-image-width','1200'),(4416,630,'_meta-generate-page-header-image-height','0'),(4417,630,'_meta-generate-page-header-image-background-type','contained'),(4418,630,'_meta-generate-page-header-image-background-alignment','left'),(4419,630,'_meta-generate-page-header-image-background-spacing','0'),(4420,630,'_meta-generate-page-header-image-background-color',''),(4421,630,'_meta-generate-page-header-image-background-text-color',''),(4422,630,'_meta-generate-page-header-image-background-link-color',''),(4423,630,'_meta-generate-page-header-image-background-link-color-hover',''),(4450,633,'_meta-generate-page-header-image-height','0'),(4451,633,'_meta-generate-page-header-image-background-type','contained'),(4452,633,'_meta-generate-page-header-image-background-alignment','left'),(4453,633,'_meta-generate-page-header-image-background-spacing','0'),(4454,633,'_meta-generate-page-header-image-background-color',''),(4455,633,'_meta-generate-page-header-image-background-text-color',''),(4456,633,'_meta-generate-page-header-image-background-link-color',''),(4457,633,'_meta-generate-page-header-image-background-link-color-hover',''),(4463,636,'_wp_attached_file','2016/12/PhotoGrid_1482155115670-1.png'),(4459,8,'_yoast_wpseo_focuskw_text_input','Katrina White'),(4460,8,'_yoast_wpseo_focuskw','Katrina White'),(4461,8,'_yoast_wpseo_linkdex','80'),(4462,8,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537771555;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1043;}i:1;a:1:{s:2:\"id\";i:1028;}i:2;a:1:{s:2:\"id\";i:1567;}}}}'),(4464,636,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:320;s:6:\"height\";i:320;s:4:\"file\";s:37:\"2016/12/PhotoGrid_1482155115670-1.png\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:37:\"PhotoGrid_1482155115670-1-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:37:\"PhotoGrid_1482155115670-1-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:6:{s:4:\"file\";s:37:\"PhotoGrid_1482155115670-1-320x250.png\";s:5:\"width\";i:320;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:450;s:12:\"height_query\";i:250;}s:6:\"0x9999\";b:0;s:8:\"250x9999\";a:4:{s:4:\"file\";s:37:\"PhotoGrid_1482155115670-1-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";b:0;}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4465,637,'_wp_attached_file','2016/12/Screenshot_20161219-084851-1.png'),(4466,637,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:180;s:6:\"height\";i:320;s:4:\"file\";s:40:\"2016/12/Screenshot_20161219-084851-1.png\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"Screenshot_20161219-084851-1-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:40:\"Screenshot_20161219-084851-1-169x300.png\";s:5:\"width\";i:169;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"Screenshot_20161219-084851-1-180x250.png\";s:5:\"width\";i:180;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4467,638,'_wp_attached_file','2016/12/Screenshot_20161219-084956-1.png'),(4468,638,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:112;s:6:\"height\";i:200;s:4:\"file\";s:40:\"2016/12/Screenshot_20161219-084956-1.png\";s:5:\"sizes\";a:1:{s:9:\"thumbnail\";a:6:{s:4:\"file\";s:40:\"Screenshot_20161219-084956-1-112x150.png\";s:5:\"width\";i:112;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"150\";s:12:\"height_query\";s:3:\"150\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4469,638,'_wp_attachment_image_alt','podcast app examples'),(4470,637,'_wp_attachment_image_alt','Podcast subscriptions example'),(4471,636,'_wp_attachment_image_alt','how to listen to a podcast'),(4472,9,'_thumbnail_id','636'),(4474,9,'_yoast_wpseo_focuskw_text_input','how to listen to a podcast'),(4475,9,'_yoast_wpseo_focuskw','how to listen to a podcast'),(4476,9,'_yoast_wpseo_metadesc','What a \"podcast\" is and how to subscribe to, download, and listen to one. We break it down into 5 easy steps so you can enjoy what\'s out there faster!'),(4477,9,'_yoast_wpseo_linkdex','63'),(6057,933,'libsyn-post-episode-advanced-destination-form-data','[]'),(6056,933,'libsyn-post-episode-player_custom_color','32cd32'),(6055,933,'libsyn-post-episode-player_placement','top'),(6053,933,'libsyn-post-episode-player_width','450'),(6054,933,'libsyn-post-episode-player_height','90'),(6052,933,'libsyn-post-episode-player_use_theme','custom'),(4488,464,'_wp_attachment_image_alt','Millinocket marathon'),(4489,10,'_thumbnail_id','464'),(4495,644,'_wp_attached_file','2016/12/IMG_20161211_092818.jpg'),(4491,10,'_yoast_wpseo_focuskw_text_input','Millinocket Marathon'),(4492,10,'_yoast_wpseo_focuskw','Millinocket Marathon'),(4493,10,'_yoast_wpseo_linkdex','70'),(4496,644,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1080;s:6:\"height\";i:1080;s:4:\"file\";s:31:\"2016/12/IMG_20161211_092818.jpg\";s:5:\"sizes\";a:8:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20161211_092818-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20161211_092818-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20161211_092818-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:33:\"IMG_20161211_092818-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20161211_092818-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:31:\"IMG_20161211_092818-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:32:\"IMG_20161211_092818-600x1080.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:1080;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:31:\"IMG_20161211_092818-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4497,644,'_wp_attachment_image_alt','Podcast Ep 15 image'),(4498,206,'_thumbnail_id','644'),(4564,647,'_wp_attached_file','2016/11/wordswag_1478866652153-1.jpg'),(4500,206,'libsyn-post-episode-itunes','no'),(4501,206,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(4502,206,'libsyn-post-episode-player_use_theme','custom'),(4503,206,'libsyn-post-episode-player_width','450'),(4504,206,'libsyn-post-episode-player_height','90'),(4505,206,'libsyn-post-episode-player_placement','top'),(4506,206,'libsyn-post-episode-advanced-destination-form-data','[]'),(4507,206,'_yoast_wpseo_focuskw_text_input','roadtrip'),(4508,206,'_yoast_wpseo_focuskw','roadtrip'),(4509,206,'_yoast_wpseo_linkdex','54'),(4510,206,'_yoast_wpseo_content_score','30'),(4511,206,'_generate-disable-header',''),(4512,206,'_generate-disable-nav',''),(4513,206,'_generate-disable-secondary-nav',''),(4514,206,'_generate-disable-post-image',''),(4515,206,'_generate-disable-headline',''),(4516,206,'_generate-disable-footer',''),(4517,206,'_meta-generate-page-header-content',''),(4518,206,'_meta-generate-page-header-image',''),(4519,206,'_meta-generate-page-header-image-id','0'),(4520,206,'_meta-generate-page-header-image-link',''),(4521,206,'_meta-generate-page-header-enable-image-crop','disable'),(4522,206,'_meta-generate-page-header-image-width','1200'),(4523,206,'_meta-generate-page-header-image-height','0'),(4524,206,'_meta-generate-page-header-add-to-excerpt',''),(4525,206,'_meta-generate-page-header-image-background-type','contained'),(4526,206,'_meta-generate-page-header-image-background-alignment','left'),(4527,206,'_meta-generate-page-header-image-background-spacing','0'),(4528,206,'_meta-generate-page-header-image-background-color',''),(4529,206,'_meta-generate-page-header-image-background-text-color',''),(4530,206,'_meta-generate-page-header-image-background-link-color',''),(4531,206,'_meta-generate-page-header-image-background-link-color-hover',''),(4532,206,'_yoast_wpseo_primary_category',''),(4534,207,'libsyn-post-episode-itunes','no'),(4535,207,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(4536,207,'libsyn-post-episode-player_use_theme','custom'),(4537,207,'libsyn-post-episode-player_width','450'),(4538,207,'libsyn-post-episode-player_height','90'),(4539,207,'libsyn-post-episode-player_placement','top'),(4540,207,'libsyn-post-episode-advanced-destination-form-data','[]'),(4541,207,'_yoast_wpseo_content_score','30'),(4542,207,'_generate-disable-header',''),(4543,207,'_generate-disable-nav',''),(4544,207,'_generate-disable-secondary-nav',''),(4545,207,'_generate-disable-post-image',''),(4546,207,'_generate-disable-headline',''),(4547,207,'_generate-disable-footer',''),(4548,207,'_meta-generate-page-header-content',''),(4549,207,'_meta-generate-page-header-image',''),(4550,207,'_meta-generate-page-header-image-id','0'),(4551,207,'_meta-generate-page-header-image-link',''),(4552,207,'_meta-generate-page-header-enable-image-crop','disable'),(4553,207,'_meta-generate-page-header-image-width','1200'),(4554,207,'_meta-generate-page-header-image-height','0'),(4555,207,'_meta-generate-page-header-add-to-excerpt',''),(4556,207,'_meta-generate-page-header-image-background-type','contained'),(4557,207,'_meta-generate-page-header-image-background-alignment','left'),(4558,207,'_meta-generate-page-header-image-background-spacing','0'),(4559,207,'_meta-generate-page-header-image-background-color',''),(4560,207,'_meta-generate-page-header-image-background-text-color',''),(4561,207,'_meta-generate-page-header-image-background-link-color',''),(4562,207,'_meta-generate-page-header-image-background-link-color-hover',''),(4563,207,'_yoast_wpseo_primary_category',''),(4565,647,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2042;s:4:\"file\";s:36:\"2016/11/wordswag_1478866652153-1.jpg\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:36:\"wordswag_1478866652153-1-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:36:\"wordswag_1478866652153-1-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:36:\"wordswag_1478866652153-1-768x766.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:766;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:38:\"wordswag_1478866652153-1-1024x1021.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1021;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:36:\"wordswag_1478866652153-1-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:36:\"wordswag_1478866652153-1-250x249.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:249;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:38:\"wordswag_1478866652153-1-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:37:\"wordswag_1478866652153-1-600x2042.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2042;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:36:\"wordswag_1478866652153-1-640x638.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:638;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4566,78,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537058851;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:73;}i:1;a:1:{s:2:\"id\";i:71;}i:2;a:1:{s:2:\"id\";i:81;}}}}'),(4567,120,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537883165;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:93;}i:1;a:1:{s:2:\"id\";i:83;}i:2;a:1:{s:2:\"id\";i:80;}}}}'),(4573,420,'_wp_attachment_image_alt','So THIS Is Fitness Podcast Ep 13'),(4570,207,'_yoast_wpseo_focuskw_text_input','Thankful'),(4571,207,'_yoast_wpseo_focuskw','Thankful'),(4572,207,'_yoast_wpseo_linkdex','26'),(4574,11,'_thumbnail_id','420'),(4581,647,'_wp_attachment_image_alt','So THIS Is Fitness Podcast episode 12'),(4578,11,'_yoast_wpseo_focuskw','Beer + fitness'),(4579,11,'_yoast_wpseo_linkdex','62'),(4582,13,'_thumbnail_id','647'),(4589,654,'_wp_attached_file','2016/11/IMG_20161024_153016.jpg'),(4584,13,'_yoast_wpseo_focuskw_text_input','Welcome back, dingbat'),(4585,13,'_yoast_wpseo_focuskw','Welcome back, dingbat'),(4586,13,'_yoast_wpseo_linkdex','72'),(4590,654,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1944;s:6:\"height\";i:1944;s:4:\"file\";s:31:\"2016/11/IMG_20161024_153016.jpg\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20161024_153016-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20161024_153016-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20161024_153016-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:33:\"IMG_20161024_153016-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20161024_153016-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:31:\"IMG_20161024_153016-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:33:\"IMG_20161024_153016-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:32:\"IMG_20161024_153016-600x1944.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:1944;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:31:\"IMG_20161024_153016-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4591,654,'_wp_attachment_image_alt','Ghost Train Finisher Buckle'),(4592,14,'_thumbnail_id','654'),(4666,660,'_wp_attached_file','2016/10/DSCN8795_2.jpg'),(4594,14,'_yoast_wpseo_focuskw_text_input','The Best Is Yet To Come'),(4595,14,'_yoast_wpseo_focuskw','The Best Is Yet To Come'),(4596,14,'_yoast_wpseo_linkdex','46'),(4600,211,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(4601,211,'libsyn-post-episode-player_use_theme','custom'),(4602,211,'libsyn-post-episode-player_width','450'),(4603,211,'libsyn-post-episode-player_height','90'),(4604,211,'libsyn-post-episode-player_placement','top'),(4605,211,'libsyn-post-episode-advanced-destination-form-data','[]'),(4606,211,'_yoast_wpseo_focuskw_text_input','Countdown to Oblivion'),(4607,211,'_yoast_wpseo_focuskw','Countdown to Oblivion'),(4608,211,'_yoast_wpseo_linkdex','38'),(4609,211,'_yoast_wpseo_content_score','60'),(4610,211,'_generate-disable-header',''),(4611,211,'_generate-disable-nav',''),(4612,211,'_generate-disable-secondary-nav',''),(4613,211,'_generate-disable-post-image',''),(4614,211,'_generate-disable-headline',''),(4615,211,'_generate-disable-footer',''),(4616,211,'_meta-generate-page-header-content',''),(4617,211,'_meta-generate-page-header-image',''),(4618,211,'_meta-generate-page-header-image-id','0'),(4619,211,'_meta-generate-page-header-image-link',''),(4620,211,'_meta-generate-page-header-enable-image-crop','disable'),(4621,211,'_meta-generate-page-header-image-width','1200'),(4622,211,'_meta-generate-page-header-image-height','0'),(4623,211,'_meta-generate-page-header-add-to-excerpt',''),(4624,211,'_meta-generate-page-header-image-background-type','contained'),(4625,211,'_meta-generate-page-header-image-background-alignment','left'),(4626,211,'_meta-generate-page-header-image-background-spacing','0'),(4627,211,'_meta-generate-page-header-image-background-color',''),(4628,211,'_meta-generate-page-header-image-background-text-color',''),(4629,211,'_meta-generate-page-header-image-background-link-color',''),(4630,211,'_meta-generate-page-header-image-background-link-color-hover',''),(4631,211,'_yoast_wpseo_primary_category',''),(4633,212,'libsyn-post-episode-itunes','no'),(4634,212,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(4635,212,'libsyn-post-episode-player_use_theme','custom'),(4636,212,'libsyn-post-episode-player_width','450'),(4637,212,'libsyn-post-episode-player_height','90'),(4638,212,'libsyn-post-episode-player_placement','top'),(4639,212,'libsyn-post-episode-advanced-destination-form-data','[]'),(4640,212,'_yoast_wpseo_focuskw_text_input','Less Than Ideal'),(4641,212,'_yoast_wpseo_focuskw','Less Than Ideal'),(4642,212,'_yoast_wpseo_linkdex','33'),(4643,212,'_yoast_wpseo_content_score','30'),(4644,212,'_generate-disable-header',''),(4645,212,'_generate-disable-nav',''),(4646,212,'_generate-disable-secondary-nav',''),(4647,212,'_generate-disable-post-image',''),(4648,212,'_generate-disable-headline',''),(4649,212,'_generate-disable-footer',''),(4650,212,'_meta-generate-page-header-content',''),(4651,212,'_meta-generate-page-header-image',''),(4652,212,'_meta-generate-page-header-image-id','0'),(4653,212,'_meta-generate-page-header-image-link',''),(4654,212,'_meta-generate-page-header-enable-image-crop','disable'),(4655,212,'_meta-generate-page-header-image-width','1200'),(4656,212,'_meta-generate-page-header-image-height','0'),(4657,212,'_meta-generate-page-header-add-to-excerpt',''),(4658,212,'_meta-generate-page-header-image-background-type','contained'),(4659,212,'_meta-generate-page-header-image-background-alignment','left'),(4660,212,'_meta-generate-page-header-image-background-spacing','0'),(4661,212,'_meta-generate-page-header-image-background-color',''),(4662,212,'_meta-generate-page-header-image-background-text-color',''),(4663,212,'_meta-generate-page-header-image-background-link-color',''),(4664,212,'_meta-generate-page-header-image-background-link-color-hover',''),(4665,212,'_yoast_wpseo_primary_category',''),(4667,660,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:1536;s:4:\"file\";s:22:\"2016/10/DSCN8795_2.jpg\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:22:\"DSCN8795_2-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:22:\"DSCN8795_2-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:22:\"DSCN8795_2-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:23:\"DSCN8795_2-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:22:\"DSCN8795_2-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:24:\"DSCN8795_2-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:22:\"DSCN8795_2-250x188.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:188;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:23:\"DSCN8795_2-600x1536.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:1536;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:22:\"DSCN8795_2-640x480.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:480;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:3:\"4.6\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:12:\"COOLPIX L820\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1398502702\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"20.5\";s:3:\"iso\";s:3:\"220\";s:13:\"shutter_speed\";s:5:\"0.004\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(4668,660,'_wp_attachment_image_alt','Success happens one mile at a time'),(4669,213,'_thumbnail_id','660'),(4706,662,'_wp_attachment_image_alt','Gladiator Training Grounds finish'),(4671,213,'libsyn-post-episode-itunes','no'),(4672,213,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(4673,213,'libsyn-post-episode-player_use_theme','custom'),(4674,213,'libsyn-post-episode-player_width','450'),(4675,213,'libsyn-post-episode-player_height','90'),(4676,213,'libsyn-post-episode-player_placement','top'),(4677,213,'libsyn-post-episode-advanced-destination-form-data','[]'),(4678,213,'_yoast_wpseo_focuskw_text_input','The Struggle Is Real'),(4679,213,'_yoast_wpseo_focuskw','The Struggle Is Real'),(4680,213,'_yoast_wpseo_linkdex','40'),(4681,213,'_yoast_wpseo_content_score','60'),(4682,213,'_generate-disable-header',''),(4683,213,'_generate-disable-nav',''),(4684,213,'_generate-disable-secondary-nav',''),(4685,213,'_generate-disable-post-image',''),(4686,213,'_generate-disable-headline',''),(4687,213,'_generate-disable-footer',''),(4688,213,'_meta-generate-page-header-content',''),(4689,213,'_meta-generate-page-header-image',''),(4690,213,'_meta-generate-page-header-image-id','0'),(4691,213,'_meta-generate-page-header-image-link',''),(4692,213,'_meta-generate-page-header-enable-image-crop','disable'),(4693,213,'_meta-generate-page-header-image-width','1200'),(4694,213,'_meta-generate-page-header-image-height','0'),(4695,213,'_meta-generate-page-header-add-to-excerpt',''),(4696,213,'_meta-generate-page-header-image-background-type','contained'),(4697,213,'_meta-generate-page-header-image-background-alignment','left'),(4698,213,'_meta-generate-page-header-image-background-spacing','0'),(4699,213,'_meta-generate-page-header-image-background-color',''),(4700,213,'_meta-generate-page-header-image-background-text-color',''),(4701,213,'_meta-generate-page-header-image-background-link-color',''),(4702,213,'_meta-generate-page-header-image-background-link-color-hover',''),(4703,213,'_yoast_wpseo_primary_category',''),(4704,662,'_wp_attached_file','2016/10/IMG_20151017_104658302.jpg'),(4705,662,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2681;s:6:\"height\";i:2505;s:4:\"file\";s:34:\"2016/10/IMG_20151017_104658302.jpg\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20151017_104658302-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:34:\"IMG_20151017_104658302-300x280.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:280;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20151017_104658302-768x718.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:718;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:35:\"IMG_20151017_104658302-1024x957.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:957;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20151017_104658302-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"IMG_20151017_104658302-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"IMG_20151017_104658302-250x234.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:234;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"IMG_20151017_104658302-600x2505.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2505;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"IMG_20151017_104658302-640x598.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:598;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:2:\"50\";s:13:\"shutter_speed\";s:7:\"0.00077\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(4707,214,'_thumbnail_id','662'),(4742,664,'_wp_attached_file','2017/01/itunes_podcast_logo-1.png'),(4709,214,'libsyn-post-episode-itunes','no'),(4710,214,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(4711,214,'libsyn-post-episode-player_use_theme','custom'),(4712,214,'libsyn-post-episode-player_width','450'),(4713,214,'libsyn-post-episode-player_height','90'),(4714,214,'libsyn-post-episode-player_placement','top'),(4715,214,'libsyn-post-episode-advanced-destination-form-data','[]'),(4716,214,'_yoast_wpseo_focuskw_text_input','You Can Lead A Horse To Water'),(4717,214,'_yoast_wpseo_focuskw','You Can Lead A Horse To Water'),(4718,214,'_yoast_wpseo_linkdex','43'),(4719,214,'_yoast_wpseo_content_score','60'),(4720,214,'_generate-disable-header',''),(4721,214,'_generate-disable-nav',''),(4722,214,'_generate-disable-secondary-nav',''),(4723,214,'_generate-disable-post-image',''),(4724,214,'_generate-disable-headline',''),(4725,214,'_generate-disable-footer',''),(4726,214,'_meta-generate-page-header-content',''),(4727,214,'_meta-generate-page-header-image',''),(4728,214,'_meta-generate-page-header-image-id','0'),(4729,214,'_meta-generate-page-header-image-link',''),(4730,214,'_meta-generate-page-header-enable-image-crop','disable'),(4731,214,'_meta-generate-page-header-image-width','1200'),(4732,214,'_meta-generate-page-header-image-height','0'),(4733,214,'_meta-generate-page-header-add-to-excerpt',''),(4734,214,'_meta-generate-page-header-image-background-type','contained'),(4735,214,'_meta-generate-page-header-image-background-alignment','left'),(4736,214,'_meta-generate-page-header-image-background-spacing','0'),(4737,214,'_meta-generate-page-header-image-background-color',''),(4738,214,'_meta-generate-page-header-image-background-text-color',''),(4739,214,'_meta-generate-page-header-image-background-link-color',''),(4740,214,'_meta-generate-page-header-image-background-link-color-hover',''),(4741,214,'_yoast_wpseo_primary_category',''),(4743,664,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1400;s:6:\"height\";i:1400;s:4:\"file\";s:33:\"2017/01/itunes_podcast_logo-1.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:33:\"itunes_podcast_logo-1-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:33:\"itunes_podcast_logo-1-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:33:\"itunes_podcast_logo-1-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:35:\"itunes_podcast_logo-1-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:33:\"itunes_podcast_logo-1-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:35:\"itunes_podcast_logo-1-1200x1200.png\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:33:\"itunes_podcast_logo-1-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:34:\"itunes_podcast_logo-1-600x1400.png\";s:5:\"width\";i:600;s:6:\"height\";i:1400;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:33:\"itunes_podcast_logo-1-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4744,664,'_wp_attachment_image_alt','So THIS Is Fitness podcast'),(4745,665,'_wp_attached_file','2016/09/IMG_20160908_182308_01.jpg'),(4746,665,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1280;s:6:\"height\";i:960;s:4:\"file\";s:34:\"2016/09/IMG_20160908_182308_01.jpg\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20160908_182308_01-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:34:\"IMG_20160908_182308_01-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20160908_182308_01-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:35:\"IMG_20160908_182308_01-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20160908_182308_01-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:35:\"IMG_20160908_182308_01-1200x960.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:960;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"IMG_20160908_182308_01-250x188.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:188;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:34:\"IMG_20160908_182308_01-600x960.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:960;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"IMG_20160908_182308_01-640x480.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:480;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4747,665,'_wp_attachment_image_alt','Anytime Fitness team photo'),(4748,215,'_thumbnail_id','665'),(4750,215,'libsyn-post-episode-itunes','no'),(4751,215,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(4752,215,'libsyn-post-episode-player_use_theme','custom'),(4753,215,'libsyn-post-episode-player_width','450'),(4754,215,'libsyn-post-episode-player_height','90'),(4755,215,'libsyn-post-episode-player_placement','top'),(4756,215,'libsyn-post-episode-advanced-destination-form-data','[]'),(4757,215,'_yoast_wpseo_focuskw_text_input','#BleedPurple'),(4758,215,'_yoast_wpseo_focuskw','#BleedPurple'),(4759,215,'_yoast_wpseo_linkdex','43'),(4760,215,'_yoast_wpseo_content_score','30'),(4761,215,'_generate-disable-header',''),(4762,215,'_generate-disable-nav',''),(4763,215,'_generate-disable-secondary-nav',''),(4764,215,'_generate-disable-post-image',''),(4765,215,'_generate-disable-headline',''),(4766,215,'_generate-disable-footer',''),(4767,215,'_meta-generate-page-header-content',''),(4768,215,'_meta-generate-page-header-image',''),(4769,215,'_meta-generate-page-header-image-id','0'),(4770,215,'_meta-generate-page-header-image-link',''),(4771,215,'_meta-generate-page-header-enable-image-crop','disable'),(4772,215,'_meta-generate-page-header-image-width','1200'),(4773,215,'_meta-generate-page-header-image-height','0'),(4774,215,'_meta-generate-page-header-add-to-excerpt',''),(4775,215,'_meta-generate-page-header-image-background-type','contained'),(4776,215,'_meta-generate-page-header-image-background-alignment','left'),(4777,215,'_meta-generate-page-header-image-background-spacing','0'),(4778,215,'_meta-generate-page-header-image-background-color',''),(4779,215,'_meta-generate-page-header-image-background-text-color',''),(4780,215,'_meta-generate-page-header-image-background-link-color',''),(4781,215,'_meta-generate-page-header-image-background-link-color-hover',''),(4782,215,'_yoast_wpseo_primary_category',''),(5292,21,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537334116;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1403;}i:1;a:1:{s:2:\"id\";i:1357;}i:2;a:1:{s:2:\"id\";i:28;}}}}'),(5291,123,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537137868;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:80;}i:1;a:1:{s:2:\"id\";i:116;}i:2;a:1:{s:2:\"id\";i:104;}}}}'),(8016,1265,'_meta-generate-page-header-content-autop',''),(8017,1265,'_meta-generate-page-header-content-padding',''),(6199,950,'_menu_item_object','custom'),(6198,950,'_menu_item_object_id','950'),(6197,950,'_menu_item_menu_item_parent','0'),(6196,950,'_menu_item_type','custom'),(6195,950,'_meta-generate-page-header-image-background-fixed',''),(6194,950,'_meta-generate-page-header-vertical-center',''),(6193,950,'_meta-generate-page-header-full-screen',''),(6192,950,'_meta-generate-page-header-image-background',''),(6191,950,'_meta-generate-page-header-content-padding',''),(6190,950,'_meta-generate-page-header-content-autop',''),(4843,669,'_menu_item_url',''),(4845,669,'_publicize_pending','1'),(6047,933,'_meta-generate-page-header-image-background-fixed',''),(6046,933,'_meta-generate-page-header-vertical-center',''),(6045,933,'_meta-generate-page-header-full-screen',''),(6043,933,'_meta-generate-page-header-content-padding',''),(6044,933,'_meta-generate-page-header-image-background',''),(6042,933,'_meta-generate-page-header-content-autop',''),(4875,81,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536376619;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:82;}i:1;a:1:{s:2:\"id\";i:43;}i:2;a:1:{s:2:\"id\";i:70;}}}}'),(4876,66,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537139340;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:78;}i:1;a:1:{s:2:\"id\";i:1161;}i:2;a:1:{s:2:\"id\";i:1140;}}}}'),(4877,87,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537712275;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:86;}i:1;a:1:{s:2:\"id\";i:78;}i:2;a:1:{s:2:\"id\";i:71;}}}}'),(4878,101,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537901211;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:81;}i:1;a:1:{s:2:\"id\";i:100;}i:2;a:1:{s:2:\"id\";i:78;}}}}'),(4879,52,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537442711;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:86;}i:1;a:1:{s:2:\"id\";i:84;}i:2;a:1:{s:2:\"id\";i:71;}}}}'),(4880,67,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1535083440;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:68;}i:1;a:1:{s:2:\"id\";i:69;}i:2;a:1:{s:2:\"id\";i:71;}}}}'),(4881,93,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536056658;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:120;}i:1;a:1:{s:2:\"id\";i:1677;}i:2;a:1:{s:2:\"id\";i:843;}}}}'),(4882,97,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537823105;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:79;}i:1;a:1:{s:2:\"id\";i:95;}i:2;a:1:{s:2:\"id\";i:78;}}}}'),(4883,69,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537209253;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:67;}i:1;a:1:{s:2:\"id\";i:68;}i:2;a:1:{s:2:\"id\";i:81;}}}}'),(4884,98,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537352928;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:125;}i:1;a:1:{s:2:\"id\";i:1730;}i:2;a:1:{s:2:\"id\";i:61;}}}}'),(4885,13,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537142027;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1043;}i:1;a:1:{s:2:\"id\";i:1567;}i:2;a:1:{s:2:\"id\";i:71;}}}}'),(4924,22,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536930361;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1403;}i:1;a:1:{s:2:\"id\";i:1178;}i:2;a:1:{s:2:\"id\";i:1043;}}}}'),(4923,35,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537142098;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:89;}i:1;a:1:{s:2:\"id\";i:34;}i:2;a:1:{s:2:\"id\";i:81;}}}}'),(4925,34,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537909888;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:35;}i:1;a:1:{s:2:\"id\";i:62;}i:2;a:1:{s:2:\"id\";i:89;}}}}'),(8639,1356,'_meta-generate-page-header-content-autop',''),(8640,1356,'_meta-generate-page-header-content-padding',''),(4926,44,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537626536;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:843;}i:1;a:1:{s:2:\"id\";i:53;}i:2;a:1:{s:2:\"id\";i:24;}}}}'),(4927,37,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537897936;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:80;}i:1;a:1:{s:2:\"id\";i:24;}i:2;a:1:{s:2:\"id\";i:71;}}}}'),(11289,1705,'_meta-generate-page-header-content-autop',''),(11290,1705,'_meta-generate-page-header-content-padding',''),(4928,130,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537712559;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:97;}i:1;a:1:{s:2:\"id\";i:92;}i:2;a:1:{s:2:\"id\";i:122;}}}}'),(4929,11,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537034238;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1161;}i:1;a:1:{s:2:\"id\";i:1634;}i:2;a:1:{s:2:\"id\";i:1651;}}}}'),(4930,712,'_wp_attached_file','2017/01/5-RACE-KEYS.jpg'),(4931,712,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:320;s:6:\"height\";i:320;s:4:\"file\";s:23:\"2017/01/5-RACE-KEYS.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:23:\"5-RACE-KEYS-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:23:\"5-RACE-KEYS-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:23:\"5-RACE-KEYS-320x250.jpg\";s:5:\"width\";i:320;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4932,712,'_wp_attachment_image_alt','5 Keys To A Great Race'),(4933,713,'_meta-generate-page-header-content-autop',''),(4934,713,'_meta-generate-page-header-content-padding',''),(4935,713,'_meta-generate-page-header-image-background',''),(4936,713,'_meta-generate-page-header-full-screen',''),(4937,713,'_meta-generate-page-header-vertical-center',''),(4938,713,'_meta-generate-page-header-image-background-fixed',''),(4939,713,'_edit_lock','1484752839:1'),(4940,713,'_edit_last','1'),(4941,713,'libsyn-post-episode-itunes','no'),(4942,713,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(4943,713,'libsyn-post-episode-player_use_theme','custom'),(4944,713,'libsyn-post-episode-player_width','450'),(4945,713,'libsyn-post-episode-player_height','90'),(4946,713,'libsyn-post-episode-player_placement','top'),(4947,713,'libsyn-post-episode-advanced-destination-form-data','[]'),(4948,713,'_yoast_wpseo_content_score','60'),(4949,713,'_generate-disable-header',''),(4950,713,'_generate-disable-nav',''),(4951,713,'_generate-disable-secondary-nav',''),(4952,713,'_generate-disable-post-image',''),(4953,713,'_generate-disable-headline',''),(4954,713,'_generate-disable-footer',''),(4955,713,'_meta-generate-page-header-content',''),(4956,713,'_meta-generate-page-header-image',''),(4957,713,'_meta-generate-page-header-image-id','0'),(4958,713,'_meta-generate-page-header-image-link',''),(4959,713,'_meta-generate-page-header-enable-image-crop','disable'),(4960,713,'_meta-generate-page-header-image-width','1200'),(4961,713,'_meta-generate-page-header-image-height','0'),(4962,713,'_meta-generate-page-header-add-to-excerpt',''),(4963,713,'_meta-generate-page-header-image-background-type','contained'),(4964,713,'_meta-generate-page-header-image-background-alignment','left'),(4965,713,'_meta-generate-page-header-image-background-spacing','0'),(4966,713,'_meta-generate-page-header-image-background-color',''),(4967,713,'_meta-generate-page-header-image-background-text-color',''),(4968,713,'_meta-generate-page-header-image-background-link-color',''),(4969,713,'_meta-generate-page-header-image-background-link-color-hover',''),(4970,713,'_yoast_wpseo_primary_category','391'),(4973,100,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537893487;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:71;}i:1;a:1:{s:2:\"id\";i:65;}i:2;a:1:{s:2:\"id\";i:73;}}}}'),(4974,716,'_wp_attached_file','2017/01/IMG_20170115_185130a.jpg'),(4975,716,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2113;s:6:\"height\";i:1625;s:4:\"file\";s:32:\"2017/01/IMG_20170115_185130a.jpg\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:32:\"IMG_20170115_185130a-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:32:\"IMG_20170115_185130a-300x231.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:231;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170115_185130a-768x591.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:591;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:33:\"IMG_20170115_185130a-1024x788.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:788;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:32:\"IMG_20170115_185130a-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:34:\"IMG_20170115_185130a-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:30:\"IMG_20170115_185130a-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:32:\"IMG_20170115_185130a-250x192.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:192;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:33:\"IMG_20170115_185130a-600x1625.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:1625;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:32:\"IMG_20170115_185130a-640x492.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:492;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1484506290\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"722\";s:13:\"shutter_speed\";s:4:\"0.05\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(4976,716,'_wp_attachment_image_alt','Winter Warlock 2017 bib'),(4977,713,'_yoast_wpseo_focuskw_text_input','Winter Warlock'),(4978,713,'_yoast_wpseo_focuskw','Winter Warlock'),(4979,713,'_yoast_wpseo_linkdex','91'),(4983,88,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537735321;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:86;}i:1;a:1:{s:2:\"id\";i:83;}i:2;a:1:{s:2:\"id\";i:92;}}}}'),(11179,1072,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534803232;s:7:\"payload\";a:0:{}}}'),(4984,76,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537214133;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:70;}i:1;a:1:{s:2:\"id\";i:81;}i:2;a:1:{s:2:\"id\";i:89;}}}}'),(4985,56,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537419309;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:882;}i:1;a:1:{s:2:\"id\";i:80;}i:2;a:1:{s:2:\"id\";i:125;}}}}'),(4986,721,'_wp_attached_file','2017/01/winter-warlock-gps-issue.png'),(4987,721,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1180;s:6:\"height\";i:582;s:4:\"file\";s:36:\"2017/01/winter-warlock-gps-issue.png\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:36:\"winter-warlock-gps-issue-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:36:\"winter-warlock-gps-issue-300x148.png\";s:5:\"width\";i:300;s:6:\"height\";i:148;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:36:\"winter-warlock-gps-issue-768x379.png\";s:5:\"width\";i:768;s:6:\"height\";i:379;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:6:{s:4:\"file\";s:37:\"winter-warlock-gps-issue-1024x505.png\";s:5:\"width\";i:1024;s:6:\"height\";i:505;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:36:\"winter-warlock-gps-issue-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4988,721,'_wp_attachment_image_alt','Winter Warlock GPS Issue'),(5616,128,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537814676;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:129;}i:1;a:1:{s:2:\"id\";i:93;}i:2;a:1:{s:2:\"id\";i:126;}}}}'),(4996,725,'_wp_attached_file','2015/03/modified-battlefrog.jpg'),(4997,725,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:454;s:6:\"height\";i:388;s:4:\"file\";s:31:\"2015/03/modified-battlefrog.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"modified-battlefrog-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"modified-battlefrog-300x256.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:256;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"modified-battlefrog-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:31:\"modified-battlefrog-250x214.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:214;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";b:0;}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(4998,725,'_wp_attachment_image_alt','Battlefrog distance changes'),(4999,726,'_wp_attached_file','2015/03/LegendsInTheMaking_BF.jpg'),(5000,726,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:700;s:6:\"height\";i:700;s:4:\"file\";s:33:\"2015/03/LegendsInTheMaking_BF.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:33:\"LegendsInTheMaking_BF-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:33:\"LegendsInTheMaking_BF-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:33:\"LegendsInTheMaking_BF-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5001,726,'_wp_attachment_image_alt','Battlefrog Legends In The Making'),(5002,726,'_wp_attachment_image_alt','Battlefrog Legends In The Making'),(5003,727,'_wp_attached_file','2015/03/battlefrog-pittsburgh-map.jpg'),(5004,727,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:550;s:6:\"height\";i:425;s:4:\"file\";s:37:\"2015/03/battlefrog-pittsburgh-map.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:37:\"battlefrog-pittsburgh-map-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:37:\"battlefrog-pittsburgh-map-300x232.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:232;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:37:\"battlefrog-pittsburgh-map-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5005,727,'_wp_attachment_image_alt','Battlefrog Pittsburgh map'),(5006,41,'libsyn-post-episode-itunes','no'),(5007,41,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(5008,41,'libsyn-post-episode-player_use_theme','custom'),(5009,41,'libsyn-post-episode-player_width','450'),(5010,41,'libsyn-post-episode-player_height','90'),(5011,41,'libsyn-post-episode-player_placement','top'),(5012,41,'libsyn-post-episode-advanced-destination-form-data','[]'),(5013,41,'_yoast_wpseo_focuskw_text_input','Battlefrog'),(5014,41,'_yoast_wpseo_focuskw','Battlefrog'),(5015,41,'_yoast_wpseo_linkdex','84'),(5016,41,'_yoast_wpseo_content_score','90'),(5017,728,'_wp_attached_file','2015/03/10269541_765231210161710_4975062894693287738_n.jpg'),(5018,728,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:851;s:6:\"height\";i:315;s:4:\"file\";s:58:\"2015/03/10269541_765231210161710_4975062894693287738_n.jpg\";s:5:\"sizes\";a:4:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:58:\"10269541_765231210161710_4975062894693287738_n-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:58:\"10269541_765231210161710_4975062894693287738_n-300x111.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:111;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:58:\"10269541_765231210161710_4975062894693287738_n-768x284.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:284;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:58:\"10269541_765231210161710_4975062894693287738_n-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5019,729,'_wp_attached_file','2015/03/80Percent_BF.jpg'),(5020,729,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:24:\"2015/03/80Percent_BF.jpg\";s:5:\"sizes\";a:4:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:24:\"80Percent_BF-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:24:\"80Percent_BF-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:24:\"80Percent_BF-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:24:\"80Percent_BF-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5021,730,'_wp_attached_file','2015/03/NothingGreat_ComesEasy.jpg'),(5022,730,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:34:\"2015/03/NothingGreat_ComesEasy.jpg\";s:5:\"sizes\";a:4:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"NothingGreat_ComesEasy-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"NothingGreat_ComesEasy-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"NothingGreat_ComesEasy-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"NothingGreat_ComesEasy-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5023,731,'_wp_attached_file','2015/03/updated-BFNE-flyer.jpg'),(5024,731,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:454;s:6:\"height\";i:627;s:4:\"file\";s:30:\"2015/03/updated-BFNE-flyer.jpg\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:30:\"updated-BFNE-flyer-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:30:\"updated-BFNE-flyer-217x300.jpg\";s:5:\"width\";i:217;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:30:\"updated-BFNE-flyer-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5025,728,'_wp_attachment_image_alt','Battlefrog Banner'),(5026,729,'_wp_attachment_image_alt','80% of success battlefrog'),(5027,730,'_wp_attachment_image_alt','Nothing Great Comes Easy'),(5028,731,'_wp_attachment_image_alt',''),(5029,41,'_thumbnail_id','725'),(5031,41,'_generate-disable-header',''),(5032,41,'_generate-disable-nav',''),(5033,41,'_generate-disable-secondary-nav',''),(5034,41,'_generate-disable-post-image',''),(5035,41,'_generate-disable-headline',''),(5036,41,'_generate-disable-footer',''),(5037,41,'_meta-generate-page-header-content',''),(5038,41,'_meta-generate-page-header-image',''),(5039,41,'_meta-generate-page-header-image-id','0'),(5040,41,'_meta-generate-page-header-image-link',''),(5041,41,'_meta-generate-page-header-enable-image-crop','disable'),(5042,41,'_meta-generate-page-header-image-width','1200'),(5043,41,'_meta-generate-page-header-image-height','0'),(5044,41,'_meta-generate-page-header-add-to-excerpt',''),(5045,41,'_meta-generate-page-header-image-background-type','contained'),(5046,41,'_meta-generate-page-header-image-background-alignment','left'),(5047,41,'_meta-generate-page-header-image-background-spacing','0'),(5048,41,'_meta-generate-page-header-image-background-color',''),(5049,41,'_meta-generate-page-header-image-background-text-color',''),(5050,41,'_meta-generate-page-header-image-background-link-color',''),(5051,41,'_meta-generate-page-header-image-background-link-color-hover',''),(5052,41,'_yoast_wpseo_primary_category',''),(5053,713,'_thumbnail_id','716'),(5054,10,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537578237;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1567;}i:1;a:1:{s:2:\"id\";i:1559;}i:2;a:1:{s:2:\"id\";i:1604;}}}}'),(5055,745,'_wp_attached_file','2017/01/distance-marker-turnaround.png'),(5056,745,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:585;s:6:\"height\";i:159;s:4:\"file\";s:38:\"2017/01/distance-marker-turnaround.png\";s:5:\"sizes\";a:3:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:38:\"distance-marker-turnaround-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:37:\"distance-marker-turnaround-300x82.png\";s:5:\"width\";i:300;s:6:\"height\";i:82;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:38:\"distance-marker-turnaround-450x159.png\";s:5:\"width\";i:450;s:6:\"height\";i:159;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5057,745,'_wp_attachment_image_alt','Winter Warlock Turnaround Markers'),(5058,747,'_wp_attached_file','2017/01/IMG_20170115_095317_519.jpg'),(5059,747,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1944;s:6:\"height\";i:1944;s:4:\"file\";s:35:\"2017/01/IMG_20170115_095317_519.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20170115_095317_519-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"IMG_20170115_095317_519-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"IMG_20170115_095317_519-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"IMG_20170115_095317_519-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20170115_095317_519-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5060,747,'_wp_attachment_image_alt','Winter Warlock pre-race photo'),(5061,748,'_wp_attached_file','2017/01/IMG_20170115_141819_706.jpg'),(5062,748,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2047;s:6:\"height\";i:2047;s:4:\"file\";s:35:\"2017/01/IMG_20170115_141819_706.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20170115_141819_706-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"IMG_20170115_141819_706-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"IMG_20170115_141819_706-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"IMG_20170115_141819_706-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20170115_141819_706-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5063,748,'_wp_attachment_image_alt','Sunday runday winter warlock'),(5081,766,'_meta-generate-page-header-vertical-center',''),(5082,766,'_meta-generate-page-header-image-background-fixed',''),(5083,766,'_menu_item_type','taxonomy'),(5084,766,'_menu_item_menu_item_parent','533'),(5085,766,'_menu_item_object_id','391'),(5086,766,'_menu_item_object','category'),(5087,766,'_menu_item_target',''),(5088,766,'_menu_item_classes','a:1:{i:0;s:0:\"\";}'),(5089,766,'_menu_item_xfn',''),(5090,766,'_menu_item_url',''),(5093,766,'_publicize_pending','1'),(5092,669,'_jetpack_dont_email_post_to_subs','1'),(5096,713,'_wpas_done_all','1'),(5142,768,'libsyn-post-episode-advanced-destination-form-data','[]'),(5141,768,'libsyn-post-episode-player_placement','top'),(5143,768,'_yoast_wpseo_focuskw_text_input','Winter Warriors'),(5144,768,'_yoast_wpseo_focuskw','Winter Warriors'),(5145,768,'_yoast_wpseo_metadesc','Podcast Episode 21 delves into \"Winter Warriors\", and why we subject ourselves to the bitter cold & weather of \"winter\" to get the running done.'),(5146,768,'_yoast_wpseo_linkdex','91'),(5147,768,'_yoast_wpseo_content_score','90'),(5148,768,'_generate-disable-header',''),(5149,768,'_generate-disable-nav',''),(5150,768,'_generate-disable-secondary-nav',''),(5151,768,'_generate-disable-post-image',''),(5152,768,'_generate-disable-headline',''),(5153,768,'_generate-disable-footer',''),(5154,768,'_meta-generate-page-header-content',''),(5155,768,'_meta-generate-page-header-image',''),(5156,768,'_meta-generate-page-header-image-id','0'),(5157,768,'_meta-generate-page-header-image-link',''),(5158,768,'_meta-generate-page-header-enable-image-crop','disable'),(5159,768,'_meta-generate-page-header-image-width','1200'),(5160,768,'_meta-generate-page-header-image-height','0'),(5161,768,'_meta-generate-page-header-add-to-excerpt',''),(5162,768,'_meta-generate-page-header-image-background-type','contained'),(5163,768,'_meta-generate-page-header-image-background-alignment','left'),(5164,768,'_meta-generate-page-header-image-background-spacing','0'),(5165,768,'_meta-generate-page-header-image-background-color',''),(5166,768,'_meta-generate-page-header-image-background-text-color',''),(5167,768,'_meta-generate-page-header-image-background-link-color',''),(5168,768,'_meta-generate-page-header-image-background-link-color-hover',''),(5169,768,'_yoast_wpseo_primary_category','390'),(5170,771,'_wp_attached_file','2017/01/wordswag_1484809133932.jpg'),(5171,771,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2047;s:4:\"file\";s:34:\"2017/01/wordswag_1484809133932.jpg\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1484809133932-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1484809133932-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1484809133932-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1484809133932-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1484809133932-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1484809133932-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1484809133932-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1484809133932-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1484809133932-600x2047.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2047;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1484809133932-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5172,771,'_wp_attachment_image_alt','Podcast Ep 21 Winter Warriors & Why We Do It'),(5173,768,'_thumbnail_id','771'),(5174,768,'libsyn-post-episode-subtitle','It takes a little something extra to get out there and battle the cold, bitter winter conditions...'),(5175,768,'libsyn-new-media-image','http://sothisisfitness.com/wp-content/uploads/2017/01/wordswag_1484809133932.jpg'),(5176,768,'libsyn-post-episode-keywords','running, winter, fitness'),(5188,768,'_wpas_done_all','1'),(5181,768,'libsyn-post-episode','isLibsynPost'),(5182,768,'libsyn-new-media-media','http://libsyn-upload-13920120'),(5184,768,'libsyn-is_draft','false'),(5185,768,'libsyn-item-id','5006647'),(5186,768,'libsyn-release-date','2017-01-19 13:53:59'),(5187,768,'libsyn-destination-releases','a:7:{i:0;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23124480;s:7:\"item_id\";i:5006647;s:14:\"destination_id\";i:453858;s:12:\"release_date\";s:19:\"2017-01-19 13:53:59\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-19 13:53:59\";s:16:\"destination_name\";s:19:\"Libsyn Classic Feed\";s:21:\"destination_type_slug\";s:14:\"libsyn_classic\";s:16:\"external_release\";i:0;}i:1;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23124481;s:7:\"item_id\";i:5006647;s:14:\"destination_id\";i:453859;s:12:\"release_date\";s:19:\"2017-01-19 13:53:59\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-19 13:53:59\";s:16:\"destination_name\";s:10:\"Web Player\";s:21:\"destination_type_slug\";s:4:\"wrss\";s:16:\"external_release\";i:0;}i:2;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23124482;s:7:\"item_id\";i:5006647;s:14:\"destination_id\";i:453860;s:12:\"release_date\";s:19:\"2017-01-19 13:53:59\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-19 13:53:59\";s:16:\"destination_name\";s:8:\"Web Page\";s:21:\"destination_type_slug\";s:12:\"podcast_page\";s:16:\"external_release\";i:0;}i:3;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23124483;s:7:\"item_id\";i:5006647;s:14:\"destination_id\";i:454105;s:12:\"release_date\";s:19:\"2017-01-19 13:53:59\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-19 13:53:59\";s:16:\"destination_name\";s:15:\"iPhone/iPad App\";s:21:\"destination_type_slug\";s:10:\"iphone_app\";s:16:\"external_release\";i:0;}i:4;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23124484;s:7:\"item_id\";i:5006647;s:14:\"destination_id\";i:454106;s:12:\"release_date\";s:19:\"2017-01-19 13:53:59\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-19 13:53:59\";s:16:\"destination_name\";s:11:\"Android App\";s:21:\"destination_type_slug\";s:11:\"android_app\";s:16:\"external_release\";i:0;}i:5;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23124485;s:7:\"item_id\";i:5006647;s:14:\"destination_id\";i:459552;s:12:\"release_date\";s:19:\"2017-01-19 13:53:59\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-19 13:53:59\";s:16:\"destination_name\";s:11:\"Podcast Box\";s:21:\"destination_type_slug\";s:15:\"podcast_catalog\";s:16:\"external_release\";i:0;}i:6;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23124486;s:7:\"item_id\";i:5006647;s:14:\"destination_id\";i:453857;s:12:\"release_date\";s:19:\"2017-01-19 13:53:59\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-19 13:53:59\";s:16:\"destination_name\";s:15:\"Simple Download\";s:21:\"destination_type_slug\";s:6:\"simple\";s:16:\"external_release\";i:0;}}'),(5189,768,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537714559;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:874;}i:1;a:1:{s:2:\"id\";i:495;}i:2;a:1:{s:2:\"id\";i:1727;}}}}'),(5190,768,'_jetpack_dont_email_post_to_subs','1'),(5193,24,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537879521;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:83;}i:1;a:1:{s:2:\"id\";i:1265;}i:2;a:1:{s:2:\"id\";i:1746;}}}}'),(5194,14,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536930893;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1357;}i:1;a:1:{s:2:\"id\";i:1403;}i:2;a:1:{s:2:\"id\";i:1395;}}}}'),(5215,53,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537097298;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:24;}i:1;a:1:{s:2:\"id\";i:93;}i:2;a:1:{s:2:\"id\";i:843;}}}}'),(5216,212,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1535911878;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:206;}i:1;a:1:{s:2:\"id\";i:1357;}i:2;a:1:{s:2:\"id\";i:1486;}}}}'),(5252,85,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(5218,630,'_jetpack_dont_email_post_to_subs','1'),(5251,85,'libsyn-post-episode-itunes','no'),(5253,85,'libsyn-post-episode-player_use_theme','custom'),(5254,85,'libsyn-post-episode-player_width','450'),(5255,85,'libsyn-post-episode-player_height','90'),(5256,85,'libsyn-post-episode-player_placement','top'),(5257,85,'libsyn-post-episode-player_custom_color','32cd32'),(5258,85,'libsyn-post-episode-advanced-destination-form-data','[]'),(5259,85,'_yoast_wpseo_focuskw_text_input','put that cookie down'),(5260,85,'_yoast_wpseo_focuskw','put that cookie down'),(5261,85,'_yoast_wpseo_linkdex','63'),(5262,85,'_yoast_wpseo_content_score','90'),(5263,85,'_generate-disable-header',''),(5264,85,'_generate-disable-nav',''),(5265,85,'_generate-disable-secondary-nav',''),(5266,85,'_generate-disable-post-image',''),(5267,85,'_generate-disable-headline',''),(5268,85,'_generate-disable-footer',''),(5269,85,'_meta-generate-page-header-content',''),(5270,85,'_meta-generate-page-header-image',''),(5271,85,'_meta-generate-page-header-image-id','0'),(5272,85,'_meta-generate-page-header-image-link',''),(5273,85,'_meta-generate-page-header-enable-image-crop','disable'),(5274,85,'_meta-generate-page-header-image-width','1200'),(5275,85,'_meta-generate-page-header-image-height','0'),(5276,85,'_meta-generate-page-header-add-to-excerpt',''),(5277,85,'_meta-generate-page-header-image-background-type','contained'),(5278,85,'_meta-generate-page-header-image-background-alignment','left'),(5279,85,'_meta-generate-page-header-image-background-spacing','0'),(5280,85,'_meta-generate-page-header-image-background-color',''),(5281,85,'_meta-generate-page-header-image-background-text-color',''),(5282,85,'_meta-generate-page-header-image-background-link-color',''),(5283,85,'_meta-generate-page-header-image-background-link-color-hover',''),(5284,85,'_yoast_wpseo_primary_category',''),(5290,119,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1535030968;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:86;}i:1;a:1:{s:2:\"id\";i:81;}i:2;a:1:{s:2:\"id\";i:118;}}}}'),(5297,32,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537439996;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:41;}i:1;a:1:{s:2:\"id\";i:81;}i:2;a:1:{s:2:\"id\";i:69;}}}}'),(5298,90,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536533664;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:75;}i:1;a:1:{s:2:\"id\";i:130;}i:2;a:1:{s:2:\"id\";i:122;}}}}'),(5299,831,'_meta-generate-page-header-content-autop',''),(5300,831,'_meta-generate-page-header-content-padding',''),(5301,831,'_meta-generate-page-header-image-background',''),(5302,831,'_meta-generate-page-header-full-screen',''),(5303,831,'_meta-generate-page-header-vertical-center',''),(5304,831,'_meta-generate-page-header-image-background-fixed',''),(5305,831,'_edit_lock','1485132060:1'),(5306,831,'_edit_last','1'),(5307,831,'_generate_use_sections','a:1:{s:12:\"use_sections\";s:4:\"true\";}'),(5308,831,'_generate_sections','a:1:{s:8:\"sections\";a:1:{i:0;a:1:{s:12:\"toggle_state\";s:1:\"1\";}}}'),(5309,831,'_yoast_wpseo_content_score','30'),(5310,831,'_generate-disable-header',''),(5311,831,'_generate-disable-nav',''),(5312,831,'_generate-disable-secondary-nav',''),(5313,831,'_generate-disable-post-image',''),(5314,831,'_generate-disable-headline',''),(5315,831,'_generate-disable-footer',''),(5316,831,'_meta-generate-page-header-content',''),(5317,831,'_meta-generate-page-header-image',''),(5318,831,'_meta-generate-page-header-image-id','0'),(5319,831,'_meta-generate-page-header-image-link',''),(5320,831,'_meta-generate-page-header-enable-image-crop','disable'),(5321,831,'_meta-generate-page-header-image-width','1200'),(5322,831,'_meta-generate-page-header-image-height','0'),(5323,831,'_meta-generate-page-header-image-background-type','contained'),(5324,831,'_meta-generate-page-header-image-background-alignment','left'),(5325,831,'_meta-generate-page-header-image-background-spacing','0'),(5326,831,'_meta-generate-page-header-image-background-color',''),(5327,831,'_meta-generate-page-header-image-background-text-color',''),(5328,831,'_meta-generate-page-header-image-background-link-color',''),(5329,831,'_meta-generate-page-header-image-background-link-color-hover',''),(5713,861,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1944;s:6:\"height\";i:1944;s:4:\"file\";s:31:\"2017/01/IMG_20161022_085553.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20161022_085553-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20161022_085553-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20161022_085553-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:33:\"IMG_20161022_085553-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20161022_085553-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20161022_085553-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:3:\"2.4\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1477126553\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:5:\"3.406\";s:3:\"iso\";s:3:\"133\";s:13:\"shutter_speed\";s:18:\"0.0061728395061728\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5712,861,'_wp_attached_file','2017/01/IMG_20161022_085553.jpg'),(5350,220,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537305086;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1736;}i:1;a:1:{s:2:\"id\";i:495;}i:2;a:1:{s:2:\"id\";i:7;}}}}'),(5351,836,'_wp_attached_file','2016/09/PhotoGrid_1473007822129.jpg'),(5352,836,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:720;s:6:\"height\";i:720;s:4:\"file\";s:35:\"2016/09/PhotoGrid_1473007822129.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1473007822129-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1473007822129-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1473007822129-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1473007822129-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1473007822129-600x720.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:720;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:35:\"PhotoGrid_1473007822129-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5353,68,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537169813;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:54;}i:1;a:1:{s:2:\"id\";i:69;}i:2;a:1:{s:2:\"id\";i:79;}}}}'),(5354,836,'_wp_attachment_image_alt','Fool\'s Mile collage'),(5355,216,'_thumbnail_id','836'),(5392,220,'_thumbnail_id','664'),(5357,216,'libsyn-post-episode-itunes','no'),(5358,216,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(5359,216,'libsyn-post-episode-player_use_theme','custom'),(5360,216,'libsyn-post-episode-player_width','450'),(5361,216,'libsyn-post-episode-player_height','90'),(5362,216,'libsyn-post-episode-player_placement','top'),(5363,216,'libsyn-post-episode-player_custom_color','32cd32'),(5364,216,'libsyn-post-episode-advanced-destination-form-data','[]'),(5365,216,'_yoast_wpseo_focuskw_text_input','Fool\'s Mile'),(5366,216,'_yoast_wpseo_focuskw','Fool\'s Mile'),(5367,216,'_yoast_wpseo_metadesc','The \"Beer Mile\" has become a worldwide phenomenon, and Foolproof Brewing Company hosts their very own right in Pawtucket - The Fool\'s Mile.'),(5368,216,'_yoast_wpseo_linkdex','52'),(5369,216,'_yoast_wpseo_content_score','30'),(5370,216,'_generate-disable-header',''),(5371,216,'_generate-disable-nav',''),(5372,216,'_generate-disable-secondary-nav',''),(5373,216,'_generate-disable-post-image',''),(5374,216,'_generate-disable-headline',''),(5375,216,'_generate-disable-footer',''),(5376,216,'_meta-generate-page-header-content',''),(5377,216,'_meta-generate-page-header-image',''),(5378,216,'_meta-generate-page-header-image-id','0'),(5379,216,'_meta-generate-page-header-image-link',''),(5380,216,'_meta-generate-page-header-enable-image-crop','disable'),(5381,216,'_meta-generate-page-header-image-width','1200'),(5382,216,'_meta-generate-page-header-image-height','0'),(5383,216,'_meta-generate-page-header-add-to-excerpt',''),(5384,216,'_meta-generate-page-header-image-background-type','contained'),(5385,216,'_meta-generate-page-header-image-background-alignment','left'),(5386,216,'_meta-generate-page-header-image-background-spacing','0'),(5387,216,'_meta-generate-page-header-image-background-color',''),(5388,216,'_meta-generate-page-header-image-background-text-color',''),(5389,216,'_meta-generate-page-header-image-background-link-color',''),(5390,216,'_meta-generate-page-header-image-background-link-color-hover',''),(5391,216,'_yoast_wpseo_primary_category',''),(5499,841,'_wp_attached_file','2016/09/PhotoGrid_1472724501588.jpg'),(5394,220,'libsyn-post-episode-itunes','no'),(5395,220,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(5396,220,'libsyn-post-episode-player_use_theme','custom'),(5397,220,'libsyn-post-episode-player_width','450'),(5398,220,'libsyn-post-episode-player_height','90'),(5399,220,'libsyn-post-episode-player_placement','top'),(5400,220,'libsyn-post-episode-player_custom_color','32cd32'),(5401,220,'libsyn-post-episode-advanced-destination-form-data','[]'),(5402,220,'_yoast_wpseo_focuskw_text_input','failure'),(5403,220,'_yoast_wpseo_focuskw','failure'),(5404,220,'_yoast_wpseo_metadesc','So THIS Is Fitness had become a podcast! Join host Darrell for the pilot episode as he has a brief chat about the show, the goal... and failure.'),(5405,220,'_yoast_wpseo_linkdex','53'),(5406,220,'_yoast_wpseo_content_score','90'),(5407,220,'_generate-disable-header',''),(5408,220,'_generate-disable-nav',''),(5409,220,'_generate-disable-secondary-nav',''),(5410,220,'_generate-disable-post-image',''),(5411,220,'_generate-disable-headline',''),(5412,220,'_generate-disable-footer',''),(5413,220,'_meta-generate-page-header-content',''),(5414,220,'_meta-generate-page-header-image',''),(5415,220,'_meta-generate-page-header-image-id','0'),(5416,220,'_meta-generate-page-header-image-link',''),(5417,220,'_meta-generate-page-header-enable-image-crop','disable'),(5418,220,'_meta-generate-page-header-image-width','1200'),(5419,220,'_meta-generate-page-header-image-height','0'),(5420,220,'_meta-generate-page-header-add-to-excerpt',''),(5421,220,'_meta-generate-page-header-image-background-type','contained'),(5422,220,'_meta-generate-page-header-image-background-alignment','left'),(5423,220,'_meta-generate-page-header-image-background-spacing','0'),(5424,220,'_meta-generate-page-header-image-background-color',''),(5425,220,'_meta-generate-page-header-image-background-text-color',''),(5426,220,'_meta-generate-page-header-image-background-link-color',''),(5427,220,'_meta-generate-page-header-image-background-link-color-hover',''),(5428,220,'_yoast_wpseo_primary_category',''),(5430,219,'libsyn-post-episode-itunes','no'),(5431,219,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(5432,219,'libsyn-post-episode-player_use_theme','custom'),(5433,219,'libsyn-post-episode-player_width','450'),(5434,219,'libsyn-post-episode-player_height','90'),(5435,219,'libsyn-post-episode-player_placement','top'),(5436,219,'libsyn-post-episode-player_custom_color','32cd32'),(5437,219,'libsyn-post-episode-advanced-destination-form-data','[]'),(5438,219,'_yoast_wpseo_focuskw_text_input','the long & the short of it'),(5439,219,'_yoast_wpseo_focuskw','the long & the short of it'),(5440,219,'_yoast_wpseo_linkdex','28'),(5441,219,'_yoast_wpseo_content_score','60'),(5442,219,'_generate-disable-header',''),(5443,219,'_generate-disable-nav',''),(5444,219,'_generate-disable-secondary-nav',''),(5445,219,'_generate-disable-post-image',''),(5446,219,'_generate-disable-headline',''),(5447,219,'_generate-disable-footer',''),(5448,219,'_meta-generate-page-header-content',''),(5449,219,'_meta-generate-page-header-image',''),(5450,219,'_meta-generate-page-header-image-id','0'),(5451,219,'_meta-generate-page-header-image-link',''),(5452,219,'_meta-generate-page-header-enable-image-crop','disable'),(5453,219,'_meta-generate-page-header-image-width','1200'),(5454,219,'_meta-generate-page-header-image-height','0'),(5455,219,'_meta-generate-page-header-add-to-excerpt',''),(5456,219,'_meta-generate-page-header-image-background-type','contained'),(5457,219,'_meta-generate-page-header-image-background-alignment','left'),(5458,219,'_meta-generate-page-header-image-background-spacing','0'),(5459,219,'_meta-generate-page-header-image-background-color',''),(5460,219,'_meta-generate-page-header-image-background-text-color',''),(5461,219,'_meta-generate-page-header-image-background-link-color',''),(5462,219,'_meta-generate-page-header-image-background-link-color-hover',''),(5463,219,'_yoast_wpseo_primary_category',''),(5465,218,'libsyn-post-episode-itunes','no'),(5466,218,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(5467,218,'libsyn-post-episode-player_use_theme','custom'),(5468,218,'libsyn-post-episode-player_width','450'),(5469,218,'libsyn-post-episode-player_height','90'),(5470,218,'libsyn-post-episode-player_placement','top'),(5471,218,'libsyn-post-episode-player_custom_color','32cd32'),(5472,218,'libsyn-post-episode-advanced-destination-form-data','[]'),(5473,218,'_yoast_wpseo_focuskw_text_input','the long & the short of it 2'),(5474,218,'_yoast_wpseo_focuskw','the long & the short of it 2'),(5475,218,'_yoast_wpseo_linkdex','24'),(5476,218,'_yoast_wpseo_content_score','90'),(5477,218,'_generate-disable-header',''),(5478,218,'_generate-disable-nav',''),(5479,218,'_generate-disable-secondary-nav',''),(5480,218,'_generate-disable-post-image',''),(5481,218,'_generate-disable-headline',''),(5482,218,'_generate-disable-footer',''),(5483,218,'_meta-generate-page-header-content',''),(5484,218,'_meta-generate-page-header-image',''),(5485,218,'_meta-generate-page-header-image-id','0'),(5486,218,'_meta-generate-page-header-image-link',''),(5487,218,'_meta-generate-page-header-enable-image-crop','disable'),(5488,218,'_meta-generate-page-header-image-width','1200'),(5489,218,'_meta-generate-page-header-image-height','0'),(5490,218,'_meta-generate-page-header-add-to-excerpt',''),(5491,218,'_meta-generate-page-header-image-background-type','contained'),(5492,218,'_meta-generate-page-header-image-background-alignment','left'),(5493,218,'_meta-generate-page-header-image-background-spacing','0'),(5494,218,'_meta-generate-page-header-image-background-color',''),(5495,218,'_meta-generate-page-header-image-background-text-color',''),(5496,218,'_meta-generate-page-header-image-background-link-color',''),(5497,218,'_meta-generate-page-header-image-background-link-color-hover',''),(5498,218,'_yoast_wpseo_primary_category',''),(5500,841,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2048;s:4:\"file\";s:35:\"2016/09/PhotoGrid_1472724501588.jpg\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1472724501588-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1472724501588-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1472724501588-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"PhotoGrid_1472724501588-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1472724501588-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:37:\"PhotoGrid_1472724501588-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1472724501588-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:36:\"PhotoGrid_1472724501588-600x2048.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2048;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:35:\"PhotoGrid_1472724501588-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5501,841,'_wp_attachment_image_alt','fun - falmouth road race and anchor down'),(5502,217,'_thumbnail_id','841'),(5504,217,'libsyn-post-episode-itunes','no'),(5505,217,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(5506,217,'libsyn-post-episode-player_use_theme','custom'),(5507,217,'libsyn-post-episode-player_width','450'),(5508,217,'libsyn-post-episode-player_height','90'),(5509,217,'libsyn-post-episode-player_placement','top'),(5510,217,'libsyn-post-episode-player_custom_color','32cd32'),(5511,217,'libsyn-post-episode-advanced-destination-form-data','[]'),(5512,217,'_yoast_wpseo_focuskw_text_input','fun'),(5513,217,'_yoast_wpseo_focuskw','fun'),(5514,217,'_yoast_wpseo_metadesc','Darrell and Megan discuss somewhat contrasting experiences at Anchor Down 6 Hour Ultramarathon and the Falmouth Road Race... and perspectives on fun.'),(5515,217,'_yoast_wpseo_linkdex','60'),(5516,217,'_yoast_wpseo_content_score','30'),(5517,217,'_generate-disable-header',''),(5518,217,'_generate-disable-nav',''),(5519,217,'_generate-disable-secondary-nav',''),(5520,217,'_generate-disable-post-image',''),(5521,217,'_generate-disable-headline',''),(5522,217,'_generate-disable-footer',''),(5523,217,'_meta-generate-page-header-content',''),(5524,217,'_meta-generate-page-header-image',''),(5525,217,'_meta-generate-page-header-image-id','0'),(5526,217,'_meta-generate-page-header-image-link',''),(5527,217,'_meta-generate-page-header-enable-image-crop','disable'),(5528,217,'_meta-generate-page-header-image-width','1200'),(5529,217,'_meta-generate-page-header-image-height','0'),(5530,217,'_meta-generate-page-header-add-to-excerpt',''),(5531,217,'_meta-generate-page-header-image-background-type','contained'),(5532,217,'_meta-generate-page-header-image-background-alignment','left'),(5533,217,'_meta-generate-page-header-image-background-spacing','0'),(5534,217,'_meta-generate-page-header-image-background-color',''),(5535,217,'_meta-generate-page-header-image-background-text-color',''),(5536,217,'_meta-generate-page-header-image-background-link-color',''),(5537,217,'_meta-generate-page-header-image-background-link-color-hover',''),(5538,217,'_yoast_wpseo_primary_category',''),(5539,843,'_meta-generate-page-header-content-autop',''),(5540,843,'_meta-generate-page-header-content-padding',''),(5541,843,'_meta-generate-page-header-image-background',''),(5542,843,'_meta-generate-page-header-full-screen',''),(5543,843,'_meta-generate-page-header-vertical-center',''),(5544,843,'_meta-generate-page-header-image-background-fixed',''),(5545,843,'_edit_lock','1485864394:1'),(5546,843,'_edit_last','1'),(5547,843,'libsyn-post-episode-itunes','no'),(5548,843,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(5549,843,'libsyn-post-episode-player_use_theme','custom'),(5550,843,'libsyn-post-episode-player_width','450'),(5551,843,'libsyn-post-episode-player_height','90'),(5552,843,'libsyn-post-episode-player_placement','top'),(5553,843,'libsyn-post-episode-player_custom_color','32cd32'),(5554,843,'libsyn-post-episode-advanced-destination-form-data','[]'),(5555,843,'_yoast_wpseo_focuskw_text_input','thou shalt not covet'),(5556,843,'_yoast_wpseo_focuskw','thou shalt not covet'),(5557,843,'_yoast_wpseo_metadesc','I was lost, and now am found. Time to get back to it. \"Thou Shalt Not Covet\"... too bad I didn\'t figure out what that meant for me a little sooner. Whoops.'),(5558,843,'_yoast_wpseo_linkdex','86'),(5559,843,'_yoast_wpseo_content_score','90'),(5560,843,'_generate-disable-header',''),(5561,843,'_generate-disable-nav',''),(5562,843,'_generate-disable-secondary-nav',''),(5563,843,'_generate-disable-post-image',''),(5564,843,'_generate-disable-headline',''),(5565,843,'_generate-disable-footer',''),(5566,843,'_meta-generate-page-header-content',''),(5567,843,'_meta-generate-page-header-image',''),(5568,843,'_meta-generate-page-header-image-id','0'),(5569,843,'_meta-generate-page-header-image-link',''),(5570,843,'_meta-generate-page-header-enable-image-crop','disable'),(5571,843,'_meta-generate-page-header-image-width','1200'),(5572,843,'_meta-generate-page-header-image-height','0'),(5573,843,'_meta-generate-page-header-add-to-excerpt',''),(5574,843,'_meta-generate-page-header-image-background-type','contained'),(5575,843,'_meta-generate-page-header-image-background-alignment','left'),(5576,843,'_meta-generate-page-header-image-background-spacing','0'),(5577,843,'_meta-generate-page-header-image-background-color',''),(5578,843,'_meta-generate-page-header-image-background-text-color',''),(5579,843,'_meta-generate-page-header-image-background-link-color',''),(5580,843,'_meta-generate-page-header-image-background-link-color-hover',''),(5581,843,'_yoast_wpseo_primary_category','11'),(5582,846,'_wp_attached_file','2017/01/wordswag_1483703321449.jpg'),(5583,846,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2047;s:4:\"file\";s:34:\"2017/01/wordswag_1483703321449.jpg\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1483703321449-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1483703321449-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1483703321449-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1483703321449-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1483703321449-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1483703321449-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1483703321449-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1483703321449-600x2047.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2047;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1483703321449-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5584,846,'_wp_attachment_image_alt','Podcast Ep 19 2017, goalsetting, & getting uncomfortable'),(5585,540,'_thumbnail_id','846'),(5587,540,'libsyn-post-episode-player_custom_color','32cd32'),(5588,843,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1535367493;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:80;}i:1;a:1:{s:2:\"id\";i:66;}i:2;a:1:{s:2:\"id\";i:992;}}}}'),(5589,70,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537440355;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:76;}i:1;a:1:{s:2:\"id\";i:81;}i:2;a:1:{s:2:\"id\";i:82;}}}}'),(5590,125,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537660766;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:128;}i:1;a:1:{s:2:\"id\";i:129;}i:2;a:1:{s:2:\"id\";i:126;}}}}'),(5591,26,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537552032;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1610;}i:1;a:1:{s:2:\"id\";i:51;}i:2;a:1:{s:2:\"id\";i:1161;}}}}'),(5592,65,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1535880023;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:86;}i:1;a:1:{s:2:\"id\";i:79;}i:2;a:1:{s:2:\"id\";i:67;}}}}'),(5593,55,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537506404;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:57;}i:1;a:1:{s:2:\"id\";i:71;}i:2;a:1:{s:2:\"id\";i:65;}}}}'),(5594,129,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536496214;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:128;}i:1;a:1:{s:2:\"id\";i:127;}i:2;a:1:{s:2:\"id\";i:93;}}}}'),(5613,92,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537859624;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:71;}i:1;a:1:{s:2:\"id\";i:73;}i:2;a:1:{s:2:\"id\";i:49;}}}}'),(5614,86,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536789851;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:78;}i:1;a:1:{s:2:\"id\";i:87;}i:2;a:1:{s:2:\"id\";i:81;}}}}'),(5615,103,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537535227;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:66;}i:1;a:1:{s:2:\"id\";i:73;}i:2;a:1:{s:2:\"id\";i:93;}}}}'),(5962,921,'_wp_attachment_metadata','a:1:{s:5:\"sizes\";a:4:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"time-management-planner-116x150.jpg\";s:5:\"width\";i:116;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:35:\"time-management-planner-232x300.pdf\";s:5:\"width\";i:232;s:6:\"height\";i:300;s:9:\"mime-type\";s:15:\"application/pdf\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:5:\"large\";a:6:{s:4:\"file\";s:36:\"time-management-planner-791x1024.pdf\";s:5:\"width\";i:791;s:6:\"height\";i:1024;s:9:\"mime-type\";s:15:\"application/pdf\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:4:\"full\";a:4:{s:4:\"file\";s:27:\"time-management-planner.jpg\";s:5:\"width\";i:1088;s:6:\"height\";i:1408;s:9:\"mime-type\";s:10:\"image/jpeg\";}}}'),(5624,49,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536374440;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:38;}i:1;a:1:{s:2:\"id\";i:86;}i:2;a:1:{s:2:\"id\";i:50;}}}}'),(5625,851,'_wp_attached_file','2017/01/Stif-Ep-22-Balance-and-Wine.mp3'),(5626,851,'_wp_attachment_metadata','a:23:{s:10:\"dataformat\";s:3:\"mp3\";s:8:\"channels\";i:2;s:11:\"sample_rate\";i:44100;s:7:\"bitrate\";d:114692.92639818825409747660160064697265625;s:11:\"channelmode\";s:12:\"joint stereo\";s:12:\"bitrate_mode\";s:3:\"vbr\";s:5:\"codec\";s:4:\"LAME\";s:7:\"encoder\";s:9:\"LAME3.99r\";s:8:\"lossless\";b:0;s:15:\"encoder_options\";s:43:\"--preset fast standard -b32 --lowpass 18500\";s:17:\"compression_ratio\";d:0.08127333219826264609775279268433223478496074676513671875;s:10:\"fileformat\";s:3:\"mp3\";s:8:\"filesize\";i:47543895;s:9:\"mime_type\";s:10:\"audio/mpeg\";s:6:\"length\";i:3316;s:16:\"length_formatted\";s:5:\"55:16\";s:5:\"genre\";s:16:\"Health & Fitness\";s:12:\"track_number\";s:2:\"22\";s:5:\"album\";s:18:\"So THIS Is Fitness\";s:4:\"year\";s:4:\"2017\";s:14:\"recording_time\";s:4:\"2017\";s:5:\"title\";s:20:\"STIF Ep 22 - Balance\";s:6:\"artist\";s:15:\"Darrell McTague\";}'),(5627,851,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1485393423;s:7:\"payload\";a:0:{}}}'),(5628,851,'_edit_lock','1485393654:1'),(5629,852,'_meta-generate-page-header-content-autop',''),(5630,852,'_meta-generate-page-header-content-padding',''),(5631,852,'_meta-generate-page-header-image-background',''),(5632,852,'_meta-generate-page-header-full-screen',''),(5633,852,'_meta-generate-page-header-vertical-center',''),(5634,852,'_meta-generate-page-header-image-background-fixed',''),(5635,852,'_edit_lock','1485407812:1'),(5636,852,'_edit_last','1'),(5637,852,'libsyn-post-episode-itunes','clean'),(5638,852,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(5639,852,'libsyn-post-episode-player_use_theme','custom'),(5640,852,'libsyn-post-episode-player_width','450'),(5641,852,'libsyn-post-episode-player_height','90'),(5642,852,'libsyn-post-episode-player_placement','bottom'),(5643,852,'libsyn-post-episode-player_custom_color','32cd32'),(5644,852,'libsyn-post-episode-advanced-destination-form-data','[]'),(5645,852,'_yoast_wpseo_focuskw_text_input','Balance and wine'),(5646,852,'_yoast_wpseo_focuskw','Balance and wine'),(5647,852,'_yoast_wpseo_metadesc','Episode 22 of the So THIS Is Fitness podcast. A chat about balance and a recap of the South Shore Food and Wine Expo. Cheers!'),(5648,852,'_yoast_wpseo_linkdex','74'),(5649,852,'_yoast_wpseo_content_score','90'),(5650,852,'_generate-disable-header',''),(5651,852,'_generate-disable-nav',''),(5652,852,'_generate-disable-secondary-nav',''),(5653,852,'_generate-disable-post-image',''),(5654,852,'_generate-disable-headline',''),(5655,852,'_generate-disable-footer',''),(5656,852,'_meta-generate-page-header-content',''),(5657,852,'_meta-generate-page-header-image',''),(5658,852,'_meta-generate-page-header-image-id','0'),(5659,852,'_meta-generate-page-header-image-link',''),(5660,852,'_meta-generate-page-header-enable-image-crop','disable'),(5661,852,'_meta-generate-page-header-image-width','1200'),(5662,852,'_meta-generate-page-header-image-height','0'),(5663,852,'_meta-generate-page-header-add-to-excerpt',''),(5664,852,'_meta-generate-page-header-image-background-type','contained'),(5665,852,'_meta-generate-page-header-image-background-alignment','left'),(5666,852,'_meta-generate-page-header-image-background-spacing','0'),(5667,852,'_meta-generate-page-header-image-background-color',''),(5668,852,'_meta-generate-page-header-image-background-text-color',''),(5669,852,'_meta-generate-page-header-image-background-link-color',''),(5670,852,'_meta-generate-page-header-image-background-link-color-hover',''),(5671,852,'_yoast_wpseo_primary_category','390'),(5672,852,'libsyn-post-episode','isLibsynPost'),(5673,852,'libsyn-new-media-media','http://sothisisfitness.com/wp-content/uploads/2017/01/Stif-Ep-22-Balance-and-Wine.mp3'),(5674,852,'libsyn-post-episode-subtitle','Sometimes we just need to find balance. And wine. Lots of red wine...'),(5675,852,'libsyn-post-episode-category-selection','general'),(5676,852,'libsyn-post-episode-keywords','Balance, wine, life'),(5677,852,'libsyn-is_draft','false'),(5679,856,'_wp_attached_file','2017/01/PhotoGrid_1485406145886.png'),(5680,856,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:720;s:6:\"height\";i:720;s:4:\"file\";s:35:\"2017/01/PhotoGrid_1485406145886.png\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1485406145886-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1485406145886-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1485406145886-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:35:\"PhotoGrid_1485406145886-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:33:\"PhotoGrid_1485406145886-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1485406145886-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1485406145886-600x720.png\";s:5:\"width\";i:600;s:6:\"height\";i:720;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5681,852,'_thumbnail_id','856'),(5687,852,'_wpas_done_all','1'),(5684,852,'libsyn-new-media-image','http://sothisisfitness.com/wp-content/uploads/2017/01/PhotoGrid_1485406145886.png'),(5685,852,'sharing_disabled','1'),(5688,852,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537866490;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:843;}i:1;a:1:{s:2:\"id\";i:495;}i:2;a:1:{s:2:\"id\";i:83;}}}}'),(5689,852,'_jetpack_dont_email_post_to_subs','1'),(5691,852,'libsyn-item-id','5025557'),(5692,852,'libsyn-release-date','2017-01-26 05:14:56'),(5693,852,'libsyn-destination-releases','a:7:{i:0;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23262522;s:7:\"item_id\";i:5025557;s:14:\"destination_id\";i:453858;s:12:\"release_date\";s:19:\"2017-01-26 05:14:56\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-26 05:14:56\";s:16:\"destination_name\";s:19:\"Libsyn Classic Feed\";s:21:\"destination_type_slug\";s:14:\"libsyn_classic\";s:16:\"external_release\";i:0;}i:1;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23262523;s:7:\"item_id\";i:5025557;s:14:\"destination_id\";i:453859;s:12:\"release_date\";s:19:\"2017-01-26 05:14:56\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-26 05:14:56\";s:16:\"destination_name\";s:10:\"Web Player\";s:21:\"destination_type_slug\";s:4:\"wrss\";s:16:\"external_release\";i:0;}i:2;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23262524;s:7:\"item_id\";i:5025557;s:14:\"destination_id\";i:453860;s:12:\"release_date\";s:19:\"2017-01-26 05:14:56\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-26 05:14:56\";s:16:\"destination_name\";s:8:\"Web Page\";s:21:\"destination_type_slug\";s:12:\"podcast_page\";s:16:\"external_release\";i:0;}i:3;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23262525;s:7:\"item_id\";i:5025557;s:14:\"destination_id\";i:454105;s:12:\"release_date\";s:19:\"2017-01-26 05:14:56\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-26 05:14:56\";s:16:\"destination_name\";s:15:\"iPhone/iPad App\";s:21:\"destination_type_slug\";s:10:\"iphone_app\";s:16:\"external_release\";i:0;}i:4;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23262526;s:7:\"item_id\";i:5025557;s:14:\"destination_id\";i:454106;s:12:\"release_date\";s:19:\"2017-01-26 05:14:56\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-26 05:14:56\";s:16:\"destination_name\";s:11:\"Android App\";s:21:\"destination_type_slug\";s:11:\"android_app\";s:16:\"external_release\";i:0;}i:5;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23262527;s:7:\"item_id\";i:5025557;s:14:\"destination_id\";i:459552;s:12:\"release_date\";s:19:\"2017-01-26 05:14:56\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-26 05:14:56\";s:16:\"destination_name\";s:11:\"Podcast Box\";s:21:\"destination_type_slug\";s:15:\"podcast_catalog\";s:16:\"external_release\";i:0;}i:6;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23262528;s:7:\"item_id\";i:5025557;s:14:\"destination_id\";i:453857;s:12:\"release_date\";s:19:\"2017-01-26 05:14:56\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-01-26 05:14:56\";s:16:\"destination_name\";s:15:\"Simple Download\";s:21:\"destination_type_slug\";s:6:\"simple\";s:16:\"external_release\";i:0;}}'),(5695,38,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536940879;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:86;}i:1;a:1:{s:2:\"id\";i:78;}i:2;a:1:{s:2:\"id\";i:71;}}}}'),(5696,50,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537894028;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:101;}i:1;a:1:{s:2:\"id\";i:28;}i:2;a:1:{s:2:\"id\";i:1082;}}}}'),(5697,216,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1535599772;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:217;}i:1;a:1:{s:2:\"id\";i:1403;}i:2;a:1:{s:2:\"id\";i:11;}}}}'),(5698,127,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536710355;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:126;}i:1;a:1:{s:2:\"id\";i:103;}i:2;a:1:{s:2:\"id\";i:26;}}}}'),(5699,218,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537062762;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:106;}i:1;a:1:{s:2:\"id\";i:66;}i:2;a:1:{s:2:\"id\";i:219;}}}}'),(5700,39,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537661379;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:78;}i:1;a:1:{s:2:\"id\";i:71;}i:2;a:1:{s:2:\"id\";i:49;}}}}'),(5701,118,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537438595;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:79;}i:1;a:1:{s:2:\"id\";i:86;}i:2;a:1:{s:2:\"id\";i:81;}}}}'),(5702,99,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537018027;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:106;}i:1;a:1:{s:2:\"id\";i:95;}i:2;a:1:{s:2:\"id\";i:117;}}}}'),(5703,219,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1533709924;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:218;}i:1;a:1:{s:2:\"id\";i:49;}i:2;a:1:{s:2:\"id\";i:1204;}}}}'),(5704,217,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1535911866;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1357;}i:1;a:1:{s:2:\"id\";i:1343;}i:2;a:1:{s:2:\"id\";i:1403;}}}}'),(5705,64,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536463808;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:91;}i:1;a:1:{s:2:\"id\";i:89;}i:2;a:1:{s:2:\"id\";i:78;}}}}'),(5706,211,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1535067586;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1343;}i:1;a:1:{s:2:\"id\";i:1395;}i:2;a:1:{s:2:\"id\";i:1403;}}}}'),(5707,126,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537554183;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1683;}i:1;a:1:{s:2:\"id\";i:93;}i:2;a:1:{s:2:\"id\";i:103;}}}}'),(5708,75,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537860391;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:67;}i:1;a:1:{s:2:\"id\";i:78;}i:2;a:1:{s:2:\"id\";i:69;}}}}'),(5709,214,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1534627566;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1657;}i:1;a:1:{s:2:\"id\";i:1705;}i:2;a:1:{s:2:\"id\";i:1687;}}}}'),(5711,9,'_wp_old_slug','enjoy-a-podcast-in-5-easy-steps'),(5714,862,'_wp_attached_file','2017/01/IMG_20161201_091700.jpg'),(5715,862,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2047;s:6:\"height\";i:2047;s:4:\"file\";s:31:\"2017/01/IMG_20161201_091700.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20161201_091700-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20161201_091700-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20161201_091700-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:33:\"IMG_20161201_091700-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20161201_091700-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20161201_091700-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5716,863,'_wp_attached_file','2017/01/PhotoGrid_1485782735504.png'),(5717,863,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:720;s:6:\"height\";i:720;s:4:\"file\";s:35:\"2017/01/PhotoGrid_1485782735504.png\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1485782735504-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1485782735504-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1485782735504-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:35:\"PhotoGrid_1485782735504-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:33:\"PhotoGrid_1485782735504-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1485782735504-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1485782735504-600x720.png\";s:5:\"width\";i:600;s:6:\"height\";i:720;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5718,863,'_wp_attachment_image_alt','Thou Shalt Not Covet cover - hard at work blogging and podcasting'),(5719,843,'_thumbnail_id','863'),(5720,856,'_wp_attachment_image_alt','podcast episode 22'),(5721,862,'_wp_attachment_image_alt','transformation photo - 130 lb weight loss'),(5722,861,'_wp_attachment_image_alt','surrounded by family friends and crew at Ghost Train 100'),(5725,843,'_wpas_done_all','1'),(5726,843,'_jetpack_dont_email_post_to_subs','1'),(5728,27,'_edit_lock','1488938287:1'),(5729,47,'_edit_lock','1485942939:1'),(5730,60,'_edit_lock','1485942939:1'),(5731,84,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537457623;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:87;}i:1;a:1:{s:2:\"id\";i:52;}i:2;a:1:{s:2:\"id\";i:62;}}}}'),(5732,213,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1535043806;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1754;}i:1;a:1:{s:2:\"id\";i:1637;}i:2;a:1:{s:2:\"id\";i:1082;}}}}'),(5733,215,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537150437;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:21;}i:1;a:1:{s:2:\"id\";i:126;}i:2;a:1:{s:2:\"id\";i:10;}}}}'),(5734,873,'_wp_attached_file','2017/02/stif-ep-23-this-time-will-be-different.mp3'),(5735,873,'_wp_attachment_metadata','a:23:{s:10:\"dataformat\";s:3:\"mp3\";s:8:\"channels\";i:2;s:11:\"sample_rate\";i:44100;s:7:\"bitrate\";d:116812.5401327226427383720874786376953125;s:11:\"channelmode\";s:12:\"joint stereo\";s:12:\"bitrate_mode\";s:3:\"vbr\";s:5:\"codec\";s:4:\"LAME\";s:7:\"encoder\";s:9:\"LAME3.99r\";s:8:\"lossless\";b:0;s:15:\"encoder_options\";s:43:\"--preset fast standard -b32 --lowpass 18500\";s:17:\"compression_ratio\";d:0.08277532605776831420296701935512828640639781951904296875;s:10:\"fileformat\";s:3:\"mp3\";s:8:\"filesize\";i:59460718;s:9:\"mime_type\";s:10:\"audio/mpeg\";s:6:\"length\";i:4072;s:16:\"length_formatted\";s:7:\"1:07:52\";s:5:\"genre\";s:16:\"Health & Fitness\";s:12:\"track_number\";s:2:\"23\";s:5:\"album\";s:18:\"So THIS Is Fitness\";s:4:\"year\";s:4:\"2017\";s:14:\"recording_time\";s:4:\"2017\";s:5:\"title\";s:33:\"#23 - This Time Will Be Different\";s:6:\"artist\";s:15:\"Darrell McTague\";}'),(5748,876,'_wp_attached_file','2017/02/wordswag_1486006964154.jpg'),(5749,876,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2047;s:4:\"file\";s:34:\"2017/02/wordswag_1486006964154.jpg\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1486006964154-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1486006964154-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1486006964154-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1486006964154-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1486006964154-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1486006964154-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1486006964154-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1486006964154-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1486006964154-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1486006964154-600x2047.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2047;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5750,876,'_wp_attachment_image_alt','Podcast Ep 23 - This Time WILL Be Different'),(5751,874,'_thumbnail_id','876'),(5796,874,'_wpas_done_all','1'),(5798,874,'_jetpack_dont_email_post_to_subs','1'),(5754,874,'libsyn-post-episode','isLibsynPost'),(5755,874,'libsyn-new-media-media','http://sothisisfitness.com/wp-content/uploads/2017/02/stif-ep-23-this-time-will-be-different.mp3'),(5756,874,'libsyn-post-episode-subtitle','We’ve all said it… at some point… with something… So let’s talk about how to make it true. How to REALLY make THIS TIME… different.'),(5757,874,'libsyn-new-media-image','http://sothisisfitness.com/wp-content/uploads/2017/02/wordswag_1486006964154.jpg'),(5758,874,'libsyn-post-episode-keywords','Fitness, weight loss, change'),(5759,874,'libsyn-post-episode-itunes','clean'),(5760,874,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(5761,874,'libsyn-post-episode-player_use_theme','custom'),(5762,874,'libsyn-post-episode-player_width','450'),(5763,874,'libsyn-post-episode-player_height','90'),(5764,874,'libsyn-post-episode-player_placement','top'),(5765,874,'libsyn-post-episode-player_custom_color','32cd32'),(5766,874,'libsyn-post-episode-advanced-destination-form-data','[]'),(5767,874,'_yoast_wpseo_focuskw_text_input','this time will be different'),(5768,874,'_yoast_wpseo_focuskw','this time will be different'),(5769,874,'_yoast_wpseo_metadesc','Many of us keep doing this same sick cycle over and over. Eventually we need to be able to say... for sure... this time WILL be different.'),(5770,874,'_yoast_wpseo_linkdex','73'),(5771,874,'_yoast_wpseo_content_score','90'),(5772,874,'_generate-disable-header',''),(5773,874,'_generate-disable-nav',''),(5774,874,'_generate-disable-secondary-nav',''),(5775,874,'_generate-disable-post-image',''),(5776,874,'_generate-disable-headline',''),(5777,874,'_generate-disable-footer',''),(5778,874,'_meta-generate-page-header-content',''),(5779,874,'_meta-generate-page-header-image',''),(5780,874,'_meta-generate-page-header-image-id','0'),(5781,874,'_meta-generate-page-header-image-link',''),(5782,874,'_meta-generate-page-header-enable-image-crop','disable'),(5783,874,'_meta-generate-page-header-image-width','1200'),(5784,874,'_meta-generate-page-header-image-height','0'),(5785,874,'_meta-generate-page-header-add-to-excerpt',''),(5786,874,'_meta-generate-page-header-image-background-type','contained'),(5787,874,'_meta-generate-page-header-image-background-alignment','left'),(5788,874,'_meta-generate-page-header-image-background-spacing','0'),(5789,874,'_meta-generate-page-header-image-background-color',''),(5790,874,'_meta-generate-page-header-image-background-text-color',''),(5791,874,'_meta-generate-page-header-image-background-link-color',''),(5792,874,'_meta-generate-page-header-image-background-link-color-hover',''),(5793,874,'libsyn-is_draft','false'),(5797,874,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537808917;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:843;}i:1;a:1:{s:2:\"id\";i:1736;}i:2;a:1:{s:2:\"id\";i:98;}}}}'),(5795,874,'_yoast_wpseo_primary_category','390'),(5805,874,'libsyn-release-date','2017-02-02 04:04:27'),(5804,874,'libsyn-item-id','5047005'),(5806,874,'libsyn-destination-releases','a:7:{i:0;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23425738;s:7:\"item_id\";i:5047005;s:14:\"destination_id\";i:453858;s:12:\"release_date\";s:19:\"2017-02-02 04:04:27\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-02-02 04:04:27\";s:16:\"destination_name\";s:19:\"Libsyn Classic Feed\";s:21:\"destination_type_slug\";s:14:\"libsyn_classic\";s:16:\"external_release\";i:0;}i:1;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23425739;s:7:\"item_id\";i:5047005;s:14:\"destination_id\";i:453859;s:12:\"release_date\";s:19:\"2017-02-02 04:04:27\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-02-02 04:04:27\";s:16:\"destination_name\";s:10:\"Web Player\";s:21:\"destination_type_slug\";s:4:\"wrss\";s:16:\"external_release\";i:0;}i:2;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23425740;s:7:\"item_id\";i:5047005;s:14:\"destination_id\";i:453860;s:12:\"release_date\";s:19:\"2017-02-02 04:04:27\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-02-02 04:04:27\";s:16:\"destination_name\";s:8:\"Web Page\";s:21:\"destination_type_slug\";s:12:\"podcast_page\";s:16:\"external_release\";i:0;}i:3;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23425741;s:7:\"item_id\";i:5047005;s:14:\"destination_id\";i:454105;s:12:\"release_date\";s:19:\"2017-02-02 04:04:27\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-02-02 04:04:27\";s:16:\"destination_name\";s:15:\"iPhone/iPad App\";s:21:\"destination_type_slug\";s:10:\"iphone_app\";s:16:\"external_release\";i:0;}i:4;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23425742;s:7:\"item_id\";i:5047005;s:14:\"destination_id\";i:454106;s:12:\"release_date\";s:19:\"2017-02-02 04:04:27\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-02-02 04:04:27\";s:16:\"destination_name\";s:11:\"Android App\";s:21:\"destination_type_slug\";s:11:\"android_app\";s:16:\"external_release\";i:0;}i:5;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23425743;s:7:\"item_id\";i:5047005;s:14:\"destination_id\";i:459552;s:12:\"release_date\";s:19:\"2017-02-02 04:04:27\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-02-02 04:04:27\";s:16:\"destination_name\";s:11:\"Podcast Box\";s:21:\"destination_type_slug\";s:15:\"podcast_catalog\";s:16:\"external_release\";i:0;}i:6;O:8:\"stdClass\":10:{s:10:\"release_id\";i:23425744;s:7:\"item_id\";i:5047005;s:14:\"destination_id\";i:453857;s:12:\"release_date\";s:19:\"2017-02-02 04:04:27\";s:15:\"expiration_date\";s:0:\"\";s:13:\"release_state\";s:7:\"pending\";s:13:\"creation_date\";s:19:\"2017-02-02 04:04:27\";s:16:\"destination_name\";s:15:\"Simple Download\";s:21:\"destination_type_slug\";s:6:\"simple\";s:16:\"external_release\";i:0;}}'),(5961,921,'_wp_attached_file','2017/02/time-management-planner.pdf'),(5839,882,'_generate-disable-secondary-nav',''),(5840,882,'_generate-disable-post-image',''),(5841,882,'_generate-disable-headline',''),(5842,882,'_generate-disable-footer',''),(5843,882,'_meta-generate-page-header-content',''),(5844,882,'_meta-generate-page-header-image',''),(5845,882,'_meta-generate-page-header-image-id','0'),(5846,882,'_meta-generate-page-header-image-link',''),(5847,882,'_meta-generate-page-header-enable-image-crop','disable'),(5848,882,'_meta-generate-page-header-image-width','1200'),(5849,882,'_meta-generate-page-header-image-height','0'),(5850,882,'_meta-generate-page-header-add-to-excerpt',''),(5851,882,'_meta-generate-page-header-image-background-type','contained'),(5852,882,'_meta-generate-page-header-image-background-alignment','left'),(5853,882,'_meta-generate-page-header-image-background-spacing','0'),(5854,882,'_meta-generate-page-header-image-background-color',''),(5855,882,'_meta-generate-page-header-image-background-text-color',''),(5856,882,'_meta-generate-page-header-image-background-link-color',''),(5857,882,'_meta-generate-page-header-image-background-link-color-hover',''),(5858,882,'_yoast_wpseo_primary_category','72'),(5859,884,'_wp_attached_file','2017/02/wordswag_1486213409357.jpg'),(5860,884,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1363;s:6:\"height\";i:2048;s:4:\"file\";s:34:\"2017/02/wordswag_1486213409357.jpg\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1486213409357-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:34:\"wordswag_1486213409357-200x300.jpg\";s:5:\"width\";i:200;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"wordswag_1486213409357-768x1154.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1154;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:35:\"wordswag_1486213409357-682x1024.jpg\";s:5:\"width\";i:682;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1486213409357-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1486213409357-640x962.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:962;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1486213409357-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1486213409357-250x376.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:376;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1486213409357-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1486213409357-600x2048.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2048;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5861,884,'_wp_attachment_image_alt','recipe - low-fat buffalo chicken dip'),(5862,882,'_thumbnail_id','884'),(5863,882,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537309958;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:116;}i:1;a:1:{s:2:\"id\";i:125;}i:2;a:1:{s:2:\"id\";i:113;}}}}'),(5866,887,'_wp_attached_file','2017/02/low-fat-buffalo-dip-horiz-nutrition-label.png'),(5867,887,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2242;s:6:\"height\";i:470;s:4:\"file\";s:53:\"2017/02/low-fat-buffalo-dip-horiz-nutrition-label.png\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:53:\"low-fat-buffalo-dip-horiz-nutrition-label-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:52:\"low-fat-buffalo-dip-horiz-nutrition-label-300x63.png\";s:5:\"width\";i:300;s:6:\"height\";i:63;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:53:\"low-fat-buffalo-dip-horiz-nutrition-label-768x161.png\";s:5:\"width\";i:768;s:6:\"height\";i:161;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:6:{s:4:\"file\";s:54:\"low-fat-buffalo-dip-horiz-nutrition-label-1024x215.png\";s:5:\"width\";i:1024;s:6:\"height\";i:215;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:53:\"low-fat-buffalo-dip-horiz-nutrition-label-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:52:\"low-fat-buffalo-dip-horiz-nutrition-label-300x63.png\";s:5:\"width\";i:300;s:6:\"height\";i:63;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5868,887,'_wp_attachment_image_alt','low fat buffalo chicken dip horiz nutrition label'),(5869,886,'_wp_attachment_image_alt','low fat buffalo chicken dip vert nutrition label'),(5870,893,'_wp_attached_file','2017/02/IMG_20170129_181350.jpg'),(5871,893,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/02/IMG_20170129_181350.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_181350-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170129_181350-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170129_181350-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170129_181350-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_181350-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_181350-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1485713632\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"731\";s:13:\"shutter_speed\";s:7:\"0.02712\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(5872,893,'_wp_attachment_image_alt','mixing the buffalo chicken dip'),(5873,894,'_wp_attached_file','2017/02/IMG_20170129_185134.jpg'),(5874,894,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/02/IMG_20170129_185134.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_185134-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170129_185134-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_185134-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170129_185134-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_185134-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_185134-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1485715895\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"227\";s:13:\"shutter_speed\";s:8:\"0.007993\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(5875,896,'_wp_attached_file','2017/02/IMG_20170129_184009.jpg'),(5876,896,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/02/IMG_20170129_184009.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_184009-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170129_184009-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170129_184009-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170129_184009-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_184009-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_184009-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1485715210\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:4:\"1536\";s:13:\"shutter_speed\";s:7:\"0.06129\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(5877,897,'_wp_attached_file','2017/02/IMG_20170129_184004.jpg'),(5878,897,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/02/IMG_20170129_184004.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_184004-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_184004-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170129_184004-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170129_184004-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_184004-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_184004-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1485715206\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:4:\"1007\";s:13:\"shutter_speed\";s:8:\"0.038538\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(5879,898,'_wp_attached_file','2017/02/IMG_20170129_183907.jpg'),(5880,898,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/02/IMG_20170129_183907.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_183907-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170129_183907-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170129_183907-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170129_183907-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_183907-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_183907-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1485715148\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"617\";s:13:\"shutter_speed\";s:8:\"0.022543\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(5881,899,'_wp_attached_file','2017/02/IMG_20170129_183444.jpg'),(5882,899,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/02/IMG_20170129_183444.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_183444-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170129_183444-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170129_183444-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170129_183444-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_183444-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_183444-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1485714885\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"726\";s:13:\"shutter_speed\";s:8:\"0.026929\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(5883,900,'_wp_attached_file','2017/02/IMG_20170129_183359.jpg'),(5884,900,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/02/IMG_20170129_183359.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_183359-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170129_183359-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170129_183359-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170129_183359-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_183359-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_183359-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1485714840\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"677\";s:13:\"shutter_speed\";s:8:\"0.026787\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(5885,901,'_wp_attached_file','2017/02/IMG_20170129_183342.jpg'),(5886,901,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/02/IMG_20170129_183342.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_183342-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170129_183342-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170129_183342-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170129_183342-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_183342-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_183342-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1485714824\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"793\";s:13:\"shutter_speed\";s:8:\"0.029984\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(5887,902,'_wp_attached_file','2017/02/IMG_20170129_183150.jpg'),(5888,902,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/02/IMG_20170129_183150.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_183150-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_183150-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170129_183150-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170129_183150-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_183150-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_183150-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1485714711\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"264\";s:13:\"shutter_speed\";s:8:\"0.008869\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(5889,903,'_wp_attached_file','2017/02/IMG_20170129_182524.jpg'),(5890,903,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/02/IMG_20170129_182524.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_182524-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170129_182524-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170129_182524-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170129_182524-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_182524-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_182524-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1485714325\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"900\";s:13:\"shutter_speed\";s:8:\"0.034095\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(5891,904,'_wp_attached_file','2017/02/IMG_20170129_182520.jpg'),(5892,904,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/02/IMG_20170129_182520.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_182520-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_182520-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170129_182520-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170129_182520-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_182520-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_182520-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1485714320\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"607\";s:13:\"shutter_speed\";s:11:\"0.041669048\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(5893,905,'_wp_attached_file','2017/02/IMG_20170129_182508.jpg'),(5894,905,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/02/IMG_20170129_182508.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_182508-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170129_182508-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170129_182508-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170129_182508-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_182508-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_182508-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1485714310\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"323\";s:13:\"shutter_speed\";s:8:\"0.011267\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(5895,906,'_wp_attached_file','2017/02/IMG_20170129_181504.jpg'),(5896,906,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/02/IMG_20170129_181504.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_181504-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170129_181504-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170129_181504-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170129_181504-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_181504-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_181504-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1485713706\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"162\";s:13:\"shutter_speed\";s:11:\"0.024997622\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(5897,907,'_wp_attached_file','2017/02/IMG_20170129_180155.jpg'),(5898,907,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/02/IMG_20170129_180155.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_180155-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170129_180155-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170129_180155-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170129_180155-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_180155-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_180155-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1485712917\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"258\";s:13:\"shutter_speed\";s:8:\"0.008697\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(5899,908,'_wp_attached_file','2017/02/IMG_20170129_174653.jpg'),(5900,908,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/02/IMG_20170129_174653.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_174653-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170129_174653-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170129_174653-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170129_174653-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_174653-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_174653-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1485712014\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"801\";s:13:\"shutter_speed\";s:8:\"0.030022\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(5901,909,'_wp_attached_file','2017/02/IMG_20170129_174647.jpg'),(5902,909,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/02/IMG_20170129_174647.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_174647-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_174647-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170129_174647-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170129_174647-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_174647-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170129_174647-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1485712008\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"644\";s:13:\"shutter_speed\";s:11:\"0.041669048\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(5903,910,'_wp_attached_file','2017/02/IMG_20170116_064621.jpg'),(5904,910,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1944;s:6:\"height\";i:2592;s:4:\"file\";s:31:\"2017/02/IMG_20170116_064621.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170116_064621-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170116_064621-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170116_064621-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170116_064621-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170116_064621-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170116_064621-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1484549181\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:4:\"1281\";s:13:\"shutter_speed\";s:17:\"0.058823529411765\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(5907,882,'_wpas_done_all','1'),(5918,27,'_yoast_wpseo_content_score','90'),(5919,27,'_meta-generate-page-header-content',''),(5920,27,'_meta-generate-page-header-image',''),(5921,27,'_meta-generate-page-header-image-id','0'),(5922,27,'_meta-generate-page-header-image-link',''),(5923,27,'_meta-generate-page-header-enable-image-crop','disable'),(5924,27,'_meta-generate-page-header-image-width','1200'),(5925,27,'_meta-generate-page-header-image-height','0'),(5926,27,'_meta-generate-page-header-add-to-excerpt',''),(5927,27,'_meta-generate-page-header-image-background-type','contained'),(5928,27,'_meta-generate-page-header-image-background-alignment','left'),(5929,27,'_meta-generate-page-header-image-background-spacing','0'),(5930,27,'_meta-generate-page-header-image-background-color',''),(5931,27,'_meta-generate-page-header-image-background-text-color',''),(5932,27,'_meta-generate-page-header-image-background-link-color',''),(5933,27,'_meta-generate-page-header-image-background-link-color-hover',''),(6051,933,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(6050,933,'libsyn-post-episode-itunes','no'),(6049,933,'_edit_last','1'),(6048,933,'_edit_lock','1487854247:1'),(6472,988,'_wp_attached_file','2017/03/wordswag_1489651079919.jpg'),(6016,27,'libsyn-post-episode-itunes','no'),(6017,27,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(6018,27,'libsyn-post-episode-player_use_theme','custom'),(6019,27,'libsyn-post-episode-player_width','450'),(6020,27,'libsyn-post-episode-player_height','90'),(6021,27,'libsyn-post-episode-player_placement','top'),(6022,27,'libsyn-post-episode-player_custom_color','32cd32'),(6023,27,'libsyn-post-episode-advanced-destination-form-data','[]'),(6024,27,'_yoast_wpseo_focuskw_text_input','Grin Hola'),(6025,27,'_yoast_wpseo_focuskw','Grin Hola'),(6026,27,'_yoast_wpseo_metadesc','Review of Grin Hola - artisan, homemade, small-batch granola. There\'s granola... then there\'s Grin Hola. Find out why it\'s not JUST granola.'),(6027,27,'_yoast_wpseo_linkdex','95'),(6028,27,'_generate-disable-header',''),(6029,27,'_generate-disable-nav',''),(6030,27,'_generate-disable-secondary-nav',''),(6031,27,'_generate-disable-post-image',''),(6032,27,'_generate-disable-headline',''),(6033,27,'_generate-disable-footer',''),(6034,27,'_yoast_wpseo_primary_category','385'),(6035,27,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537706203;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:80;}i:1;a:1:{s:2:\"id\";i:116;}i:2;a:1:{s:2:\"id\";i:104;}}}}'),(6112,941,'_wp_attached_file','2017/02/PicsArt_02-19-12.14.57.png'),(6113,941,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1200;s:6:\"height\";i:300;s:4:\"file\";s:34:\"2017/02/PicsArt_02-19-12.14.57.png\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"PicsArt_02-19-12.14.57-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:33:\"PicsArt_02-19-12.14.57-300x75.png\";s:5:\"width\";i:300;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"PicsArt_02-19-12.14.57-768x192.png\";s:5:\"width\";i:768;s:6:\"height\";i:192;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:6:{s:4:\"file\";s:35:\"PicsArt_02-19-12.14.57-1024x256.png\";s:5:\"width\";i:1024;s:6:\"height\";i:256;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"PicsArt_02-19-12.14.57-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:33:\"PicsArt_02-19-12.14.57-300x75.png\";s:5:\"width\";i:300;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6114,942,'_wp_attached_file','2017/02/cropped-PicsArt_02-19-12.14.57.png'),(6115,942,'_wp_attachment_context','custom-logo'),(6116,942,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1200;s:6:\"height\";i:300;s:4:\"file\";s:42:\"2017/02/cropped-PicsArt_02-19-12.14.57.png\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:42:\"cropped-PicsArt_02-19-12.14.57-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:41:\"cropped-PicsArt_02-19-12.14.57-300x75.png\";s:5:\"width\";i:300;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:42:\"cropped-PicsArt_02-19-12.14.57-768x192.png\";s:5:\"width\";i:768;s:6:\"height\";i:192;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:6:{s:4:\"file\";s:43:\"cropped-PicsArt_02-19-12.14.57-1024x256.png\";s:5:\"width\";i:1024;s:6:\"height\";i:256;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:42:\"cropped-PicsArt_02-19-12.14.57-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:41:\"cropped-PicsArt_02-19-12.14.57-300x75.png\";s:5:\"width\";i:300;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6347,968,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2047;s:6:\"height\";i:2047;s:4:\"file\";s:59:\"2017/03/Podcast-ep-27-girl-scout-cookies-marathon-magic.jpg\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:59:\"Podcast-ep-27-girl-scout-cookies-marathon-magic-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:59:\"Podcast-ep-27-girl-scout-cookies-marathon-magic-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:59:\"Podcast-ep-27-girl-scout-cookies-marathon-magic-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:61:\"Podcast-ep-27-girl-scout-cookies-marathon-magic-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:59:\"Podcast-ep-27-girl-scout-cookies-marathon-magic-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:59:\"Podcast-ep-27-girl-scout-cookies-marathon-magic-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:57:\"Podcast-ep-27-girl-scout-cookies-marathon-magic-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:59:\"Podcast-ep-27-girl-scout-cookies-marathon-magic-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:61:\"Podcast-ep-27-girl-scout-cookies-marathon-magic-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:60:\"Podcast-ep-27-girl-scout-cookies-marathon-magic-600x2047.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2047;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6346,968,'_wp_attached_file','2017/03/Podcast-ep-27-girl-scout-cookies-marathon-magic.jpg'),(6338,967,'_meta-generate-page-header-content-autop',''),(6339,967,'_meta-generate-page-header-content-padding',''),(6340,967,'_meta-generate-page-header-image-background',''),(6124,944,'_meta-generate-page-header-content-autop',''),(6125,944,'_meta-generate-page-header-content-padding',''),(6126,944,'_meta-generate-page-header-image-background',''),(6127,944,'_meta-generate-page-header-full-screen',''),(6128,944,'_meta-generate-page-header-vertical-center',''),(6129,944,'_meta-generate-page-header-image-background-fixed',''),(6130,944,'_edit_lock','1487553459:1'),(6131,944,'_edit_last','1'),(6132,944,'_publicize_pending','1'),(6133,944,'_yoast_wpseo_content_score','30'),(6134,944,'_generate-disable-header',''),(6135,944,'_generate-disable-nav',''),(6136,944,'_generate-disable-secondary-nav',''),(6137,944,'_generate-disable-post-image',''),(6138,944,'_generate-disable-headline',''),(6139,944,'_generate-disable-footer',''),(6140,944,'_meta-generate-page-header-content',''),(6141,944,'_meta-generate-page-header-image',''),(6142,944,'_meta-generate-page-header-image-id','0'),(6143,944,'_meta-generate-page-header-image-link',''),(6144,944,'_meta-generate-page-header-enable-image-crop','disable'),(6145,944,'_meta-generate-page-header-image-width','1200'),(6146,944,'_meta-generate-page-header-image-height','0'),(6147,944,'_meta-generate-page-header-image-background-type','contained'),(6148,944,'_meta-generate-page-header-image-background-alignment','left'),(6149,944,'_meta-generate-page-header-image-background-spacing','0'),(6150,944,'_meta-generate-page-header-image-background-color',''),(6151,944,'_meta-generate-page-header-image-background-text-color',''),(6152,944,'_meta-generate-page-header-image-background-link-color',''),(6153,944,'_meta-generate-page-header-image-background-link-color-hover',''),(6154,946,'_meta-generate-page-header-content-autop',''),(6155,946,'_meta-generate-page-header-content-padding',''),(6156,946,'_meta-generate-page-header-image-background',''),(6157,946,'_meta-generate-page-header-full-screen',''),(6158,946,'_meta-generate-page-header-vertical-center',''),(6159,946,'_meta-generate-page-header-image-background-fixed',''),(6160,946,'_edit_last','1'),(6161,946,'_publicize_pending','1'),(6162,946,'_yoast_wpseo_content_score','30'),(6163,946,'_generate-disable-header',''),(6164,946,'_generate-disable-nav',''),(6165,946,'_generate-disable-secondary-nav',''),(6166,946,'_generate-disable-post-image',''),(6167,946,'_generate-disable-headline',''),(6168,946,'_generate-disable-footer',''),(6169,946,'_meta-generate-page-header-content',''),(6170,946,'_meta-generate-page-header-image',''),(6171,946,'_meta-generate-page-header-image-id','0'),(6172,946,'_meta-generate-page-header-image-link',''),(6173,946,'_meta-generate-page-header-enable-image-crop','disable'),(6174,946,'_meta-generate-page-header-image-width','1200'),(6175,946,'_meta-generate-page-header-image-height','0'),(6176,946,'_meta-generate-page-header-image-background-type','contained'),(6177,946,'_meta-generate-page-header-image-background-alignment','left'),(6178,946,'_meta-generate-page-header-image-background-spacing','0'),(6179,946,'_meta-generate-page-header-image-background-color',''),(6180,946,'_meta-generate-page-header-image-background-text-color',''),(6181,946,'_meta-generate-page-header-image-background-link-color',''),(6182,946,'_meta-generate-page-header-image-background-link-color-hover',''),(6183,946,'_edit_lock','1487555105:1'),(6569,997,'_meta-generate-page-header-image-background',''),(6568,997,'_meta-generate-page-header-content-padding',''),(6567,997,'_meta-generate-page-header-content-autop',''),(6211,951,'_meta-generate-page-header-full-screen',''),(6212,951,'_meta-generate-page-header-vertical-center',''),(6213,951,'_meta-generate-page-header-image-background-fixed',''),(6214,951,'_menu_item_type','custom'),(6215,951,'_menu_item_menu_item_parent','0'),(6216,951,'_menu_item_object_id','951'),(6217,951,'_menu_item_object','custom'),(6218,951,'_menu_item_target',''),(6219,951,'_menu_item_classes','a:1:{i:0;s:21:\"menu-item-float-right\";}'),(6220,951,'_menu_item_xfn',''),(6221,951,'_menu_item_url','http://instagram.com/snuffydx'),(6253,951,'_publicize_pending','1'),(6223,952,'_meta-generate-page-header-content-autop',''),(6224,952,'_meta-generate-page-header-content-padding',''),(6225,952,'_meta-generate-page-header-image-background',''),(6226,952,'_meta-generate-page-header-full-screen',''),(6227,952,'_meta-generate-page-header-vertical-center',''),(6228,952,'_meta-generate-page-header-image-background-fixed',''),(6229,952,'_menu_item_type','custom'),(6230,952,'_menu_item_menu_item_parent','0'),(6231,952,'_menu_item_object_id','952'),(6232,952,'_menu_item_object','custom'),(6233,952,'_menu_item_target',''),(6234,952,'_menu_item_classes','a:1:{i:0;s:21:\"menu-item-float-right\";}'),(6235,952,'_menu_item_xfn',''),(6236,952,'_menu_item_url','http://twitter.com/snuffydx'),(6254,952,'_publicize_pending','1'),(6238,953,'_meta-generate-page-header-content-autop',''),(6239,953,'_meta-generate-page-header-content-padding',''),(6240,953,'_meta-generate-page-header-image-background',''),(6241,953,'_meta-generate-page-header-full-screen',''),(6242,953,'_meta-generate-page-header-vertical-center',''),(6243,953,'_meta-generate-page-header-image-background-fixed',''),(6244,953,'_menu_item_type','custom'),(6245,953,'_menu_item_menu_item_parent','0'),(6246,953,'_menu_item_object_id','953'),(6247,953,'_menu_item_object','custom'),(6248,953,'_menu_item_target',''),(6249,953,'_menu_item_classes','a:1:{i:0;s:21:\"menu-item-float-right\";}'),(6250,953,'_menu_item_xfn',''),(6251,953,'_menu_item_url','https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1'),(6255,953,'_publicize_pending','1'),(6256,951,'_jetpack_dont_email_post_to_subs','1'),(6257,952,'_jetpack_dont_email_post_to_subs','1'),(6258,953,'_jetpack_dont_email_post_to_subs','1'),(6570,997,'_meta-generate-page-header-full-screen',''),(6345,967,'_edit_last','1'),(6344,967,'_edit_lock','1489030843:1'),(6343,967,'_meta-generate-page-header-image-background-fixed',''),(6342,967,'_meta-generate-page-header-vertical-center',''),(6341,967,'_meta-generate-page-header-full-screen',''),(6268,958,'_wp_attached_file','2017/02/PhotoGrid_1487162688390.png'),(6269,958,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2084;s:6:\"height\";i:1080;s:4:\"file\";s:35:\"2017/02/PhotoGrid_1487162688390.png\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1487162688390-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:35:\"PhotoGrid_1487162688390-300x155.png\";s:5:\"width\";i:300;s:6:\"height\";i:155;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1487162688390-768x398.png\";s:5:\"width\";i:768;s:6:\"height\";i:398;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:6:{s:4:\"file\";s:36:\"PhotoGrid_1487162688390-1024x531.png\";s:5:\"width\";i:1024;s:6:\"height\";i:531;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1487162688390-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1487162688390-300x155.png\";s:5:\"width\";i:300;s:6:\"height\";i:155;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6270,962,'_meta-generate-page-header-content-autop',''),(6271,962,'_meta-generate-page-header-content-padding',''),(6272,962,'_meta-generate-page-header-image-background',''),(6273,962,'_meta-generate-page-header-full-screen',''),(6274,962,'_meta-generate-page-header-vertical-center',''),(6275,962,'_meta-generate-page-header-image-background-fixed',''),(6276,962,'_edit_lock','1488112995:1'),(6277,962,'_edit_last','1'),(6278,963,'_wp_attached_file','2017/02/wordswag_1487854483209.jpg'),(6279,963,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1363;s:6:\"height\";i:2048;s:4:\"file\";s:34:\"2017/02/wordswag_1487854483209.jpg\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1487854483209-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:34:\"wordswag_1487854483209-200x300.jpg\";s:5:\"width\";i:200;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"wordswag_1487854483209-768x1154.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1154;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:35:\"wordswag_1487854483209-682x1024.jpg\";s:5:\"width\";i:682;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1487854483209-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1487854483209-640x962.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:962;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1487854483209-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1487854483209-250x376.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:376;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1487854483209-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1487854483209-600x2048.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2048;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6280,963,'_wp_attachment_image_alt','podcast episode 26 the other side'),(6318,962,'_wpas_done_all','1'),(6283,962,'libsyn-post-episode-itunes','no'),(6284,962,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(6285,962,'libsyn-post-episode-player_use_theme','custom'),(6286,962,'libsyn-post-episode-player_width','450'),(6287,962,'libsyn-post-episode-player_height','90'),(6288,962,'libsyn-post-episode-player_placement','top'),(6289,962,'libsyn-post-episode-player_custom_color','32cd32'),(6290,962,'libsyn-post-episode-advanced-destination-form-data','[]'),(6291,962,'_yoast_wpseo_focuskw_text_input','the other side'),(6292,962,'_yoast_wpseo_focuskw','the other side'),(6293,962,'_yoast_wpseo_metadesc','So THIS Is Fitness podcast episode 26 - understanding the gap in the fitness world and ATTEMPTING to understand \"the other side\".'),(6294,962,'_yoast_wpseo_linkdex','84'),(6295,962,'_yoast_wpseo_content_score','60'),(6296,962,'_generate-disable-header',''),(6297,962,'_generate-disable-nav',''),(6298,962,'_generate-disable-secondary-nav',''),(6299,962,'_generate-disable-post-image',''),(6300,962,'_generate-disable-headline',''),(6301,962,'_generate-disable-footer',''),(6302,962,'_meta-generate-page-header-content',''),(6303,962,'_meta-generate-page-header-image',''),(6304,962,'_meta-generate-page-header-image-id','0'),(6305,962,'_meta-generate-page-header-image-link',''),(6306,962,'_meta-generate-page-header-enable-image-crop','disable'),(6307,962,'_meta-generate-page-header-image-width','1200'),(6308,962,'_meta-generate-page-header-image-height','0'),(6309,962,'_meta-generate-page-header-add-to-excerpt',''),(6310,962,'_meta-generate-page-header-image-background-type','contained'),(6311,962,'_meta-generate-page-header-image-background-alignment','left'),(6312,962,'_meta-generate-page-header-image-background-spacing','0'),(6313,962,'_meta-generate-page-header-image-background-color',''),(6314,962,'_meta-generate-page-header-image-background-text-color',''),(6315,962,'_meta-generate-page-header-image-background-link-color',''),(6316,962,'_meta-generate-page-header-image-background-link-color-hover',''),(6317,962,'_yoast_wpseo_primary_category','390'),(6319,962,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536937407;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1015;}i:1;a:1:{s:2:\"id\";i:1637;}i:2;a:1:{s:2:\"id\";i:9;}}}}'),(6320,965,'_meta-generate-page-header-content-autop',''),(6321,965,'_meta-generate-page-header-content-padding',''),(6322,965,'_meta-generate-page-header-image-background',''),(6323,965,'_meta-generate-page-header-full-screen',''),(6324,965,'_meta-generate-page-header-vertical-center',''),(6325,965,'_meta-generate-page-header-image-background-fixed',''),(6326,965,'_edit_lock','1490265591:1'),(6327,965,'_edit_last','1'),(6335,962,'_thumbnail_id','963'),(6336,962,'_jetpack_dont_email_post_to_subs','1'),(6348,968,'_wp_attachment_image_alt','podcast ep 27 girl scout cookies & marathon magic'),(6349,967,'_thumbnail_id','968'),(6387,967,'_wpas_done_all','1'),(6352,967,'libsyn-post-episode-itunes','no'),(6353,967,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(6354,967,'libsyn-post-episode-player_use_theme','custom'),(6355,967,'libsyn-post-episode-player_width','450'),(6356,967,'libsyn-post-episode-player_height','90'),(6357,967,'libsyn-post-episode-player_placement','top'),(6358,967,'libsyn-post-episode-player_custom_color','32cd32'),(6359,967,'libsyn-post-episode-advanced-destination-form-data','[]'),(6360,967,'_yoast_wpseo_focuskw_text_input','girl scout cookies & marathon magic'),(6361,967,'_yoast_wpseo_focuskw','girl scout cookies & marathon magic'),(6362,967,'_yoast_wpseo_metadesc','The harder the work, the bigger the reward. True for marathons, new PR\'s, and... resisting the urge to nom Girl Scout Cookies!'),(6363,967,'_yoast_wpseo_linkdex','75'),(6364,967,'_yoast_wpseo_content_score','60'),(6365,967,'_generate-disable-header',''),(6366,967,'_generate-disable-nav',''),(6367,967,'_generate-disable-secondary-nav',''),(6368,967,'_generate-disable-post-image',''),(6369,967,'_generate-disable-headline',''),(6370,967,'_generate-disable-footer',''),(6371,967,'_meta-generate-page-header-content',''),(6372,967,'_meta-generate-page-header-image',''),(6373,967,'_meta-generate-page-header-image-id','0'),(6374,967,'_meta-generate-page-header-image-link',''),(6375,967,'_meta-generate-page-header-enable-image-crop','disable'),(6376,967,'_meta-generate-page-header-image-width','1200'),(6377,967,'_meta-generate-page-header-image-height','0'),(6378,967,'_meta-generate-page-header-add-to-excerpt',''),(6379,967,'_meta-generate-page-header-image-background-type','contained'),(6380,967,'_meta-generate-page-header-image-background-alignment','left'),(6381,967,'_meta-generate-page-header-image-background-spacing','0'),(6382,967,'_meta-generate-page-header-image-background-color',''),(6383,967,'_meta-generate-page-header-image-background-text-color',''),(6384,967,'_meta-generate-page-header-image-background-link-color',''),(6385,967,'_meta-generate-page-header-image-background-link-color-hover',''),(6386,967,'_yoast_wpseo_primary_category','390'),(6388,967,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537454874;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:7;}i:1;a:1:{s:2:\"id\";i:1075;}i:2;a:1:{s:2:\"id\";i:1043;}}}}'),(6396,973,'_wp_attached_file','2017/03/wordswag_1487680944612.jpg'),(6397,973,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1363;s:6:\"height\";i:2048;s:4:\"file\";s:34:\"2017/03/wordswag_1487680944612.jpg\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1487680944612-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:34:\"wordswag_1487680944612-200x300.jpg\";s:5:\"width\";i:200;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"wordswag_1487680944612-768x1154.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1154;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:35:\"wordswag_1487680944612-682x1024.jpg\";s:5:\"width\";i:682;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1487680944612-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1487680944612-640x962.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:962;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1487680944612-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1487680944612-250x376.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:376;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1487680944612-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1487680944612-600x2048.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2048;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6398,974,'_wp_attached_file','2017/03/PhotoGrid_1487075913950.png'),(6399,974,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1080;s:6:\"height\";i:1620;s:4:\"file\";s:35:\"2017/03/PhotoGrid_1487075913950.png\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1487075913950-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:35:\"PhotoGrid_1487075913950-200x300.png\";s:5:\"width\";i:200;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:36:\"PhotoGrid_1487075913950-768x1152.png\";s:5:\"width\";i:768;s:6:\"height\";i:1152;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:6:{s:4:\"file\";s:36:\"PhotoGrid_1487075913950-683x1024.png\";s:5:\"width\";i:683;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1487075913950-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1487075913950-300x450.png\";s:5:\"width\";i:300;s:6:\"height\";i:450;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6400,973,'_wp_attachment_image_alt','Grin Hola review title image - founder jason'),(6401,974,'_wp_attachment_image_alt','Grin hola package apple pie'),(6402,27,'_thumbnail_id','973'),(6405,27,'_wpas_done_all','1'),(6406,980,'_meta-generate-page-header-content-autop',''),(6407,980,'_meta-generate-page-header-content-padding',''),(6408,980,'_meta-generate-page-header-image-background',''),(6409,980,'_meta-generate-page-header-full-screen',''),(6410,980,'_meta-generate-page-header-vertical-center',''),(6411,980,'_meta-generate-page-header-image-background-fixed',''),(6412,980,'_edit_lock','1489034602:1'),(6413,980,'_edit_last','1'),(6414,980,'libsyn-post-episode-itunes','no'),(6415,980,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(6416,980,'libsyn-post-episode-player_use_theme','custom'),(6417,980,'libsyn-post-episode-player_width','450'),(6418,980,'libsyn-post-episode-player_height','90'),(6419,980,'libsyn-post-episode-player_placement','top'),(6420,980,'libsyn-post-episode-player_custom_color','32cd32'),(6421,980,'libsyn-post-episode-advanced-destination-form-data','[]'),(6422,980,'_yoast_wpseo_content_score','90'),(6423,980,'_generate-disable-header',''),(6424,980,'_generate-disable-nav',''),(6425,980,'_generate-disable-secondary-nav',''),(6426,980,'_generate-disable-post-image',''),(6427,980,'_generate-disable-headline',''),(6428,980,'_generate-disable-footer',''),(6429,980,'_meta-generate-page-header-content',''),(6430,980,'_meta-generate-page-header-image',''),(6431,980,'_meta-generate-page-header-image-id','0'),(6432,980,'_meta-generate-page-header-image-link',''),(6433,980,'_meta-generate-page-header-enable-image-crop','disable'),(6434,980,'_meta-generate-page-header-image-width','1200'),(6435,980,'_meta-generate-page-header-image-height','0'),(6436,980,'_meta-generate-page-header-add-to-excerpt',''),(6437,980,'_meta-generate-page-header-image-background-type','contained'),(6438,980,'_meta-generate-page-header-image-background-alignment','left'),(6439,980,'_meta-generate-page-header-image-background-spacing','0'),(6440,980,'_meta-generate-page-header-image-background-color',''),(6441,980,'_meta-generate-page-header-image-background-text-color',''),(6442,980,'_meta-generate-page-header-image-background-link-color',''),(6443,980,'_meta-generate-page-header-image-background-link-color-hover',''),(6444,980,'_yoast_wpseo_primary_category','390'),(6445,980,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537791678;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1043;}i:1;a:1:{s:2:\"id\";i:99;}i:2;a:1:{s:2:\"id\";i:1161;}}}}'),(6448,984,'_wp_attached_file','2017/03/wordswag_1489032676001.jpg'),(6449,984,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1363;s:6:\"height\";i:2048;s:4:\"file\";s:34:\"2017/03/wordswag_1489032676001.jpg\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1489032676001-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:34:\"wordswag_1489032676001-200x300.jpg\";s:5:\"width\";i:200;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"wordswag_1489032676001-768x1154.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1154;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:35:\"wordswag_1489032676001-682x1024.jpg\";s:5:\"width\";i:682;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1489032676001-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1489032676001-640x962.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:962;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1489032676001-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1489032676001-250x376.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:376;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1489032676001-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1489032676001-600x2048.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2048;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6450,984,'_wp_attachment_image_alt','peter villa the boston marathon and fundraising podcast ep 28'),(6451,980,'_thumbnail_id','984'),(6452,980,'_yoast_wpseo_focuskw_text_input','boston marathon'),(6453,980,'_yoast_wpseo_focuskw','boston marathon'),(6454,980,'_yoast_wpseo_metadesc','What\'s so special about the Boston Marathon, why\'s it so hard to get in, and what\'s up with the fundraising? Peter of \"How Was Your Run Today?\" tells us!'),(6455,980,'_yoast_wpseo_linkdex','84'),(6458,980,'_wpas_done_all','1'),(6473,988,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2047;s:4:\"file\";s:34:\"2017/03/wordswag_1489651079919.jpg\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1489651079919-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1489651079919-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1489651079919-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1489651079919-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1489651079919-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1489651079919-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1489651079919-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1489651079919-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1489651079919-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1489651079919-600x2047.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2047;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6474,988,'_wp_attachment_image_alt','leaving the job that changed my life podcast'),(6475,965,'_thumbnail_id','988'),(6513,965,'_wpas_done_all','1'),(6478,965,'libsyn-post-episode-itunes','no'),(6479,965,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(6480,965,'libsyn-post-episode-player_use_theme','custom'),(6481,965,'libsyn-post-episode-player_width','450'),(6482,965,'libsyn-post-episode-player_height','90'),(6483,965,'libsyn-post-episode-player_placement','top'),(6484,965,'libsyn-post-episode-player_custom_color','32cd32'),(6485,965,'libsyn-post-episode-advanced-destination-form-data','[]'),(6486,965,'_yoast_wpseo_focuskw_text_input','leaving the job'),(6487,965,'_yoast_wpseo_focuskw','leaving the job'),(6488,965,'_yoast_wpseo_metadesc','I\'m leaving the job that changed my life. This is one of the hardest choices I’ve ever made. Everything is changing. Time for a leap of faith.'),(6489,965,'_yoast_wpseo_linkdex','80'),(6490,965,'_yoast_wpseo_content_score','90'),(6491,965,'_generate-disable-header',''),(6492,965,'_generate-disable-nav',''),(6493,965,'_generate-disable-secondary-nav',''),(6494,965,'_generate-disable-post-image',''),(6495,965,'_generate-disable-headline',''),(6496,965,'_generate-disable-footer',''),(6497,965,'_meta-generate-page-header-content',''),(6498,965,'_meta-generate-page-header-image',''),(6499,965,'_meta-generate-page-header-image-id','0'),(6500,965,'_meta-generate-page-header-image-link',''),(6501,965,'_meta-generate-page-header-enable-image-crop','disable'),(6502,965,'_meta-generate-page-header-image-width','1200'),(6503,965,'_meta-generate-page-header-image-height','0'),(6504,965,'_meta-generate-page-header-add-to-excerpt',''),(6505,965,'_meta-generate-page-header-image-background-type','contained'),(6506,965,'_meta-generate-page-header-image-background-alignment','left'),(6507,965,'_meta-generate-page-header-image-background-spacing','0'),(6508,965,'_meta-generate-page-header-image-background-color',''),(6509,965,'_meta-generate-page-header-image-background-text-color',''),(6510,965,'_meta-generate-page-header-image-background-link-color',''),(6511,965,'_meta-generate-page-header-image-background-link-color-hover',''),(6512,965,'_yoast_wpseo_primary_category','390'),(6514,965,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537029762;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1651;}i:1;a:1:{s:2:\"id\";i:1403;}i:2;a:1:{s:2:\"id\";i:843;}}}}'),(6515,965,'_jetpack_dont_email_post_to_subs','1'),(6516,992,'_meta-generate-page-header-content-autop',''),(6517,992,'_meta-generate-page-header-content-padding',''),(6518,992,'_meta-generate-page-header-image-background',''),(6519,992,'_meta-generate-page-header-full-screen',''),(6520,992,'_meta-generate-page-header-vertical-center',''),(6521,992,'_meta-generate-page-header-image-background-fixed',''),(6522,992,'_edit_lock','1490876587:1'),(6523,992,'_edit_last','1'),(6524,992,'libsyn-post-episode-itunes','no'),(6525,992,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(6526,992,'libsyn-post-episode-player_use_theme','custom'),(6527,992,'libsyn-post-episode-player_width','450'),(6528,992,'libsyn-post-episode-player_height','90'),(6529,992,'libsyn-post-episode-player_placement','top'),(6530,992,'libsyn-post-episode-player_custom_color','32cd32'),(6531,992,'libsyn-post-episode-advanced-destination-form-data','[]'),(6532,992,'_yoast_wpseo_focuskw_text_input','Reebok Harmony Road'),(6533,992,'_yoast_wpseo_focuskw','Reebok Harmony Road'),(6534,992,'_yoast_wpseo_metadesc','My review of the Reebok Harmony Road shoe... from a distance runner\'s perspective. PLUS - thoughts on the bane of my existence... \"wide\" shoe widths!'),(6535,992,'_yoast_wpseo_linkdex','88'),(6536,992,'_yoast_wpseo_content_score','90'),(6537,992,'_generate-disable-header',''),(6538,992,'_generate-disable-nav',''),(6539,992,'_generate-disable-secondary-nav',''),(6540,992,'_generate-disable-post-image',''),(6541,992,'_generate-disable-headline',''),(6542,992,'_generate-disable-footer',''),(6543,992,'_meta-generate-page-header-content',''),(6544,992,'_meta-generate-page-header-image',''),(6545,992,'_meta-generate-page-header-image-id','0'),(6546,992,'_meta-generate-page-header-image-link',''),(6547,992,'_meta-generate-page-header-enable-image-crop','disable'),(6548,992,'_meta-generate-page-header-image-width','1200'),(6549,992,'_meta-generate-page-header-image-height','0'),(6550,992,'_meta-generate-page-header-add-to-excerpt',''),(6551,992,'_meta-generate-page-header-image-background-type','contained'),(6552,992,'_meta-generate-page-header-image-background-alignment','left'),(6553,992,'_meta-generate-page-header-image-background-spacing','0'),(6554,992,'_meta-generate-page-header-image-background-color',''),(6555,992,'_meta-generate-page-header-image-background-text-color',''),(6556,992,'_meta-generate-page-header-image-background-link-color',''),(6557,992,'_meta-generate-page-header-image-background-link-color-hover',''),(6558,992,'_yoast_wpseo_primary_category','374'),(6559,992,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537891529;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1559;}i:1;a:1:{s:2:\"id\";i:83;}i:2;a:1:{s:2:\"id\";i:86;}}}}'),(6571,997,'_meta-generate-page-header-vertical-center',''),(6572,997,'_meta-generate-page-header-image-background-fixed',''),(6573,997,'_edit_lock','1490354960:1'),(6574,997,'_edit_last','1'),(6575,998,'_wp_attached_file','2017/03/wordswag_1490242523901.jpg'),(6576,998,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2048;s:4:\"file\";s:34:\"2017/03/wordswag_1490242523901.jpg\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1490242523901-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1490242523901-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1490242523901-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1490242523901-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1490242523901-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1490242523901-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1490242523901-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1490242523901-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1490242523901-600x2048.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2048;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1490242523901-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6577,998,'_wp_attachment_image_alt','True Triumph Mike Collins'),(6578,997,'_thumbnail_id','998'),(6579,997,'libsyn-post-episode-itunes','no'),(6580,997,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(6581,997,'libsyn-post-episode-player_use_theme','custom'),(6582,997,'libsyn-post-episode-player_width','450'),(6583,997,'libsyn-post-episode-player_height','90'),(6584,997,'libsyn-post-episode-player_placement','top'),(6585,997,'libsyn-post-episode-player_custom_color','32cd32'),(6586,997,'libsyn-post-episode-advanced-destination-form-data','[]'),(6587,997,'_yoast_wpseo_focuskw_text_input','True Triumph Mike Collins'),(6588,997,'_yoast_wpseo_focuskw','True Triumph Mike Collins'),(6589,997,'_yoast_wpseo_metadesc','Mike went from a health risk to fitness fanatic. Then from fanatic to coach... and so much more. Life is now Drive Custom Fit, OCR, running, family, & more'),(6590,997,'_yoast_wpseo_linkdex','74'),(6591,997,'_yoast_wpseo_content_score','90'),(6592,997,'_generate-disable-header',''),(6593,997,'_generate-disable-nav',''),(6594,997,'_generate-disable-secondary-nav',''),(6595,997,'_generate-disable-post-image',''),(6596,997,'_generate-disable-headline',''),(6597,997,'_generate-disable-footer',''),(6598,997,'_meta-generate-page-header-content',''),(6599,997,'_meta-generate-page-header-image',''),(6600,997,'_meta-generate-page-header-image-id','0'),(6601,997,'_meta-generate-page-header-image-link',''),(6602,997,'_meta-generate-page-header-enable-image-crop','disable'),(6603,997,'_meta-generate-page-header-image-width','1200'),(6604,997,'_meta-generate-page-header-image-height','0'),(6605,997,'_meta-generate-page-header-add-to-excerpt',''),(6606,997,'_meta-generate-page-header-image-background-type','contained'),(6607,997,'_meta-generate-page-header-image-background-alignment','left'),(6608,997,'_meta-generate-page-header-image-background-spacing','0'),(6609,997,'_meta-generate-page-header-image-background-color',''),(6610,997,'_meta-generate-page-header-image-background-text-color',''),(6611,997,'_meta-generate-page-header-image-background-link-color',''),(6612,997,'_meta-generate-page-header-image-background-link-color-hover',''),(6613,997,'_yoast_wpseo_primary_category','390'),(6614,1000,'_wp_attached_file','2017/03/FB_IMG_1488307397823.jpg'),(6615,1000,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:960;s:6:\"height\";i:720;s:4:\"file\";s:32:\"2017/03/FB_IMG_1488307397823.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1488307397823-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:32:\"FB_IMG_1488307397823-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1488307397823-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1488307397823-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1488307397823-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6616,1001,'_wp_attached_file','2017/03/FB_IMG_1488307596990.jpg'),(6617,1001,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1080;s:6:\"height\";i:1080;s:4:\"file\";s:32:\"2017/03/FB_IMG_1488307596990.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1488307596990-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1488307596990-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1488307596990-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:34:\"FB_IMG_1488307596990-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1488307596990-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1488307596990-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6618,1002,'_wp_attached_file','2017/03/picture1488307470.png'),(6619,1002,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1224;s:6:\"height\";i:1224;s:4:\"file\";s:29:\"2017/03/picture1488307470.png\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:29:\"picture1488307470-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:29:\"picture1488307470-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:29:\"picture1488307470-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:31:\"picture1488307470-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:29:\"picture1488307470-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:29:\"picture1488307470-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6620,1000,'_wp_attachment_image_alt','Mike Collins Drive Fit'),(6621,1001,'_wp_attachment_image_alt','Mike Collins finishers medal collection'),(6622,1002,'_wp_attachment_image_alt','Mike Collins before and after'),(6623,1003,'_wp_attached_file','2017/03/picture_1487086353821.png'),(6624,1003,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:720;s:6:\"height\";i:960;s:4:\"file\";s:33:\"2017/03/picture_1487086353821.png\";s:5:\"sizes\";a:4:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:33:\"picture_1487086353821-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:33:\"picture_1487086353821-225x300.png\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:33:\"picture_1487086353821-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:33:\"picture_1487086353821-300x400.png\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6625,1003,'_wp_attachment_image_alt','Mike Collins Family'),(6626,997,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537519581;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1043;}i:1;a:1:{s:2:\"id\";i:1810;}i:2;a:1:{s:2:\"id\";i:1637;}}}}'),(6629,997,'_wpas_done_all','1'),(6630,1007,'_wp_attached_file','2017/03/IMG_20170323_093127.jpg'),(6631,1007,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/03/IMG_20170323_093127.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170323_093127-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170323_093127-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170323_093127-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170323_093127-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170323_093127-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170323_093127-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1490261488\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:2:\"61\";s:13:\"shutter_speed\";s:7:\"0.00019\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(6632,1008,'_wp_attached_file','2017/03/IMG_20170323_093019.jpg'),(6633,1008,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/03/IMG_20170323_093019.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170323_093019-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170323_093019-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170323_093019-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170323_093019-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170323_093019-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170323_093019-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1490261421\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"147\";s:13:\"shutter_speed\";s:8:\"0.007993\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(6634,1009,'_wp_attached_file','2017/03/wordswag_1490279454182.jpg'),(6635,1009,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1363;s:6:\"height\";i:2048;s:4:\"file\";s:34:\"2017/03/wordswag_1490279454182.jpg\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1490279454182-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:34:\"wordswag_1490279454182-200x300.jpg\";s:5:\"width\";i:200;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"wordswag_1490279454182-768x1154.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1154;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:35:\"wordswag_1490279454182-682x1024.jpg\";s:5:\"width\";i:682;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1490279454182-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1490279454182-640x962.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:962;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1490279454182-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1490279454182-250x376.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:376;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1490279454182-600x2048.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2048;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1490279454182-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6636,1009,'_wp_attachment_image_alt','reebok harmony road review'),(6637,1008,'_wp_attachment_image_alt','reebok harmony road heel'),(6638,1007,'_wp_attachment_image_alt','reebok harmony road'),(6639,1010,'_wp_attached_file','2017/03/Harmony_Road_800x434_1.jpg'),(6640,1010,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:434;s:4:\"file\";s:34:\"2017/03/Harmony_Road_800x434_1.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"Harmony_Road_800x434_1-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:34:\"Harmony_Road_800x434_1-300x163.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:163;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"Harmony_Road_800x434_1-768x417.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:417;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"Harmony_Road_800x434_1-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"Harmony_Road_800x434_1-300x163.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:163;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6641,1010,'_wp_attachment_image_alt',''),(6642,992,'_thumbnail_id','1009'),(6645,992,'_wpas_done_all','1'),(6653,992,'_jetpack_dont_email_post_to_subs','1'),(6655,1015,'_meta-generate-page-header-content-autop',''),(6656,1015,'_meta-generate-page-header-content-padding',''),(6657,1015,'_meta-generate-page-header-image-background',''),(6658,1015,'_meta-generate-page-header-full-screen',''),(6659,1015,'_meta-generate-page-header-vertical-center',''),(6660,1015,'_meta-generate-page-header-image-background-fixed',''),(6661,1015,'_edit_lock','1491477604:1'),(6662,1015,'_edit_last','1'),(6663,1015,'libsyn-post-episode-itunes','no'),(6664,1015,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(6665,1015,'libsyn-post-episode-player_use_theme','custom'),(6666,1015,'libsyn-post-episode-player_width','450'),(6667,1015,'libsyn-post-episode-player_height','90'),(6668,1015,'libsyn-post-episode-player_placement','top'),(6669,1015,'libsyn-post-episode-player_custom_color','32cd32'),(6670,1015,'libsyn-post-episode-advanced-destination-form-data','[]'),(6671,1015,'_yoast_wpseo_content_score','90'),(6672,1015,'_generate-disable-header',''),(6673,1015,'_generate-disable-nav',''),(6674,1015,'_generate-disable-secondary-nav',''),(6675,1015,'_generate-disable-post-image',''),(6676,1015,'_generate-disable-headline',''),(6677,1015,'_generate-disable-footer',''),(6678,1015,'_meta-generate-page-header-content',''),(6679,1015,'_meta-generate-page-header-image',''),(6680,1015,'_meta-generate-page-header-image-id','0'),(6681,1015,'_meta-generate-page-header-image-link',''),(6682,1015,'_meta-generate-page-header-enable-image-crop','disable'),(6683,1015,'_meta-generate-page-header-image-width','1200'),(6684,1015,'_meta-generate-page-header-image-height','0'),(6685,1015,'_meta-generate-page-header-add-to-excerpt',''),(6686,1015,'_meta-generate-page-header-image-background-type','contained'),(6687,1015,'_meta-generate-page-header-image-background-alignment','left'),(6688,1015,'_meta-generate-page-header-image-background-spacing','0'),(6689,1015,'_meta-generate-page-header-image-background-color',''),(6690,1015,'_meta-generate-page-header-image-background-text-color',''),(6691,1015,'_meta-generate-page-header-image-background-link-color',''),(6692,1015,'_meta-generate-page-header-image-background-link-color-hover',''),(6693,1015,'_yoast_wpseo_primary_category','390'),(6694,1018,'_wp_attached_file','2017/03/wordswag_1490854296516.jpg'),(6695,1018,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2047;s:4:\"file\";s:34:\"2017/03/wordswag_1490854296516.jpg\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1490854296516-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1490854296516-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1490854296516-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1490854296516-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1490854296516-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1490854296516-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1490854296516-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1490854296516-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1490854296516-600x2047.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2047;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1490854296516-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6696,1018,'_wp_attachment_image_alt','old dogs new tricks baby steps cover photo'),(6697,1015,'_thumbnail_id','1018'),(6698,1015,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537383046;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1618;}i:1;a:1:{s:2:\"id\";i:1559;}i:2;a:1:{s:2:\"id\";i:1276;}}}}'),(6699,1022,'_wp_attached_file','2017/03/PhotoGrid_1490972575279.png'),(6700,1022,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1660;s:6:\"height\";i:1660;s:4:\"file\";s:35:\"2017/03/PhotoGrid_1490972575279.png\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1490972575279-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1490972575279-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1490972575279-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"PhotoGrid_1490972575279-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1490972575279-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1490972575279-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6701,1022,'_wp_attachment_image_alt','good choice bad choice'),(6708,1015,'_wpas_done_all','1'),(6704,1015,'_yoast_wpseo_focuskw_text_input','habit change'),(6705,1015,'_yoast_wpseo_focuskw','habit change'),(6706,1015,'_yoast_wpseo_metadesc','Habit change is hard. Those old habits CAN be kicked, though... and replaced with new ones... and it might not be as impossible as you think...'),(6707,1015,'_yoast_wpseo_linkdex','80'),(6709,1025,'_wp_attached_file','2017/03/PhotoGrid_1490974370700.png'),(6710,1025,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1660;s:6:\"height\";i:1660;s:4:\"file\";s:35:\"2017/03/PhotoGrid_1490974370700.png\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1490974370700-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1490974370700-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1490974370700-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"PhotoGrid_1490974370700-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1490974370700-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1490974370700-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6711,1025,'_wp_attachment_image_alt','habit change - ice cream choices'),(6712,1015,'_jetpack_dont_email_post_to_subs','1'),(6713,1028,'_meta-generate-page-header-content-autop',''),(6714,1028,'_meta-generate-page-header-content-padding',''),(6715,1028,'_meta-generate-page-header-image-background',''),(6716,1028,'_meta-generate-page-header-full-screen',''),(6717,1028,'_meta-generate-page-header-vertical-center',''),(6718,1028,'_meta-generate-page-header-image-background-fixed',''),(6719,1028,'_edit_lock','1492092523:1'),(6720,1028,'_edit_last','1'),(6721,1029,'_wp_attached_file','2017/04/PhotoGrid_1491459947625.png'),(6722,1029,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1660;s:6:\"height\";i:1660;s:4:\"file\";s:35:\"2017/04/PhotoGrid_1491459947625.png\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1491459947625-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1491459947625-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1491459947625-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"PhotoGrid_1491459947625-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1491459947625-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:35:\"PhotoGrid_1491459947625-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:33:\"PhotoGrid_1491459947625-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1491459947625-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:36:\"PhotoGrid_1491459947625-600x1660.png\";s:5:\"width\";i:600;s:6:\"height\";i:1660;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:37:\"PhotoGrid_1491459947625-1200x1200.png\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6723,1029,'_wp_attachment_image_alt','podcast 32 john kelly and the barkley marathons'),(6724,1028,'_thumbnail_id','1029'),(6725,1028,'libsyn-post-episode-itunes','no'),(6726,1028,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(6727,1028,'libsyn-post-episode-player_use_theme','custom'),(6728,1028,'libsyn-post-episode-player_width','450'),(6729,1028,'libsyn-post-episode-player_height','90'),(6730,1028,'libsyn-post-episode-player_placement','top'),(6731,1028,'libsyn-post-episode-player_custom_color','32cd32'),(6732,1028,'libsyn-post-episode-advanced-destination-form-data','[]'),(6733,1028,'_yoast_wpseo_content_score','90'),(6734,1028,'_generate-disable-header',''),(6735,1028,'_generate-disable-nav',''),(6736,1028,'_generate-disable-secondary-nav',''),(6737,1028,'_generate-disable-post-image',''),(6738,1028,'_generate-disable-headline',''),(6739,1028,'_generate-disable-footer',''),(6740,1028,'_meta-generate-page-header-content',''),(6741,1028,'_meta-generate-page-header-image',''),(6742,1028,'_meta-generate-page-header-image-id','0'),(6743,1028,'_meta-generate-page-header-image-link',''),(6744,1028,'_meta-generate-page-header-enable-image-crop','disable'),(6745,1028,'_meta-generate-page-header-image-width','1200'),(6746,1028,'_meta-generate-page-header-image-height','0'),(6747,1028,'_meta-generate-page-header-add-to-excerpt',''),(6748,1028,'_meta-generate-page-header-image-background-type','contained'),(6749,1028,'_meta-generate-page-header-image-background-alignment','left'),(6750,1028,'_meta-generate-page-header-image-background-spacing','0'),(6751,1028,'_meta-generate-page-header-image-background-color',''),(6752,1028,'_meta-generate-page-header-image-background-text-color',''),(6753,1028,'_meta-generate-page-header-image-background-link-color',''),(6754,1028,'_meta-generate-page-header-image-background-link-color-hover',''),(6755,1028,'_yoast_wpseo_primary_category','390'),(6756,36,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676477;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:16;}i:1;a:1:{s:2:\"id\";i:77;}i:2;a:1:{s:2:\"id\";i:80;}}}}'),(6757,1028,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537812831;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1395;}i:1;a:1:{s:2:\"id\";i:1043;}i:2;a:1:{s:2:\"id\";i:1567;}}}}'),(6758,1028,'_yoast_wpseo_focuskw_text_input','John Kelly, The Barkley Marathons'),(6759,1028,'_yoast_wpseo_focuskw','John Kelly, The Barkley Marathons'),(6760,1028,'_yoast_wpseo_metadesc','John Kelly has become the 15th Barkley Marathons finisher. Perhaps the \"impossible\" is really only \"improbable\". Join me for a chat with the man himself.'),(6761,1028,'_yoast_wpseo_linkdex','65'),(6762,1036,'_wp_attached_file','2017/04/0403171315a.jpg'),(6763,1036,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2976;s:6:\"height\";i:2976;s:4:\"file\";s:23:\"2017/04/0403171315a.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:23:\"0403171315a-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:23:\"0403171315a-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:23:\"0403171315a-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:25:\"0403171315a-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:23:\"0403171315a-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:23:\"0403171315a-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:3:\"1.8\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:5:\"VS987\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1491225338\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.42\";s:3:\"iso\";s:2:\"50\";s:13:\"shutter_speed\";s:18:\"0.0053475935828877\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"6\";s:8:\"keywords\";a:0:{}}}'),(6764,1037,'_wp_attached_file','2017/04/IMG_7234.jpg'),(6765,1037,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:20:\"2017/04/IMG_7234.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:20:\"IMG_7234-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:20:\"IMG_7234-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:20:\"IMG_7234-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:21:\"IMG_7234-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:20:\"IMG_7234-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:20:\"IMG_7234-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:3:\"2.8\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:13:\"iPhone 7 Plus\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1491225159\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"6.6\";s:3:\"iso\";s:2:\"20\";s:13:\"shutter_speed\";s:18:\"0.0083333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"6\";s:8:\"keywords\";a:0:{}}}'),(6766,1038,'_wp_attached_file','2017/04/0403170904-e1491480862674.jpg'),(6767,1038,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2976;s:6:\"height\";i:2976;s:4:\"file\";s:37:\"2017/04/0403170904-e1491480862674.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:37:\"0403170904-e1491480862674-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:37:\"0403170904-e1491480862674-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:37:\"0403170904-e1491480862674-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:39:\"0403170904-e1491480862674-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:37:\"0403170904-e1491480862674-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:37:\"0403170904-e1491480862674-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:3:\"1.8\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:5:\"VS987\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1491210250\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.42\";s:3:\"iso\";s:2:\"50\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"6\";s:8:\"keywords\";a:0:{}}}'),(6768,1039,'_wp_attached_file','2017/04/P1030916.jpg'),(6769,1039,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4608;s:6:\"height\";i:3456;s:4:\"file\";s:20:\"2017/04/P1030916.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:20:\"P1030916-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:20:\"P1030916-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:20:\"P1030916-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:21:\"P1030916-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:20:\"P1030916-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:20:\"P1030916-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"4\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"DMC-ZS25\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1491226612\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.3\";s:3:\"iso\";s:3:\"100\";s:13:\"shutter_speed\";s:5:\"0.008\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(6770,1039,'_wp_attachment_image_alt','John Kelly, Barkley Marathons finish'),(6771,1036,'_wp_attachment_image_alt','John Kelly - Barkley Marathons finish'),(6772,1037,'_wp_attachment_image_alt','John Kelly, Barkley Marathons'),(6773,1038,'_wp_attachment_image_alt','John Kelly - Barkley Course Photo'),(6774,1038,'_wp_attachment_backup_sizes','a:7:{s:9:\"full-orig\";a:3:{s:5:\"width\";i:2976;s:6:\"height\";i:2976;s:4:\"file\";s:14:\"0403170904.jpg\";}s:14:\"thumbnail-orig\";a:4:{s:4:\"file\";s:22:\"0403170904-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:11:\"medium-orig\";a:4:{s:4:\"file\";s:22:\"0403170904-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:17:\"medium_large-orig\";a:4:{s:4:\"file\";s:22:\"0403170904-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:10:\"large-orig\";a:4:{s:4:\"file\";s:24:\"0403170904-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:25:\"gg_gallery_thumbnail-orig\";a:4:{s:4:\"file\";s:22:\"0403170904-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:26:\"shareaholic-thumbnail-orig\";a:4:{s:4:\"file\";s:22:\"0403170904-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}}'),(6777,1028,'_wpas_done_all','1'),(6789,1043,'_meta-generate-page-header-image-background',''),(6787,1043,'_meta-generate-page-header-content-autop',''),(6788,1043,'_meta-generate-page-header-content-padding',''),(6790,1043,'_meta-generate-page-header-full-screen',''),(6791,1043,'_meta-generate-page-header-vertical-center',''),(6792,1043,'_meta-generate-page-header-image-background-fixed',''),(6793,1043,'_yoast_wpseo_is_cornerstone',''),(6794,1043,'_edit_lock','1492690777:1'),(6795,1043,'_edit_last','1'),(6796,1044,'_wp_attached_file','2017/04/wordswag_1492061574250.jpg'),(6797,1044,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2048;s:4:\"file\";s:34:\"2017/04/wordswag_1492061574250.jpg\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1492061574250-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1492061574250-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1492061574250-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1492061574250-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1492061574250-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1492061574250-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1492061574250-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1492061574250-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1492061574250-600x2048.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2048;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1492061574250-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6798,1044,'_wp_attachment_image_alt','Michael wardian goes the distance'),(6799,1043,'_thumbnail_id','1044'),(6800,1043,'libsyn-post-episode-itunes','no'),(6801,1043,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(6802,1043,'libsyn-post-episode-player_use_theme','custom'),(6803,1043,'libsyn-post-episode-player_width','450'),(6804,1043,'libsyn-post-episode-player_height','90'),(6805,1043,'libsyn-post-episode-player_placement','top'),(6806,1043,'libsyn-post-episode-player_custom_color','32cd32'),(6807,1043,'libsyn-post-episode-advanced-destination-form-data','[]'),(6808,1043,'_yoast_wpseo_focuskw_text_input','michael wardian'),(6809,1043,'_yoast_wpseo_focuskw','michael wardian'),(6810,1043,'_yoast_wpseo_metadesc','Michael Wardian is a titan in the distance running world. Who would\'ve thought it all started with lacrosse? Michael joins us on podcast #33 to chat!'),(6811,1043,'_yoast_wpseo_linkdex','91'),(6812,1043,'_yoast_wpseo_content_score','90'),(6813,1043,'_generate-disable-header',''),(6814,1043,'_generate-disable-nav',''),(6815,1043,'_generate-disable-secondary-nav',''),(6816,1043,'_generate-disable-post-image',''),(6817,1043,'_generate-disable-headline',''),(6818,1043,'_generate-disable-footer',''),(6819,1043,'_meta-generate-page-header-content',''),(6820,1043,'_meta-generate-page-header-image',''),(6821,1043,'_meta-generate-page-header-image-id','0'),(6822,1043,'_meta-generate-page-header-image-link',''),(6823,1043,'_meta-generate-page-header-enable-image-crop','disable'),(6824,1043,'_meta-generate-page-header-image-width','1200'),(6825,1043,'_meta-generate-page-header-image-height','0'),(6826,1043,'_meta-generate-page-header-add-to-excerpt',''),(6827,1043,'_meta-generate-page-header-image-background-type','contained'),(6828,1043,'_meta-generate-page-header-image-background-alignment','left'),(6829,1043,'_meta-generate-page-header-image-background-spacing','0'),(6830,1043,'_meta-generate-page-header-image-background-color',''),(6831,1043,'_meta-generate-page-header-image-background-text-color',''),(6832,1043,'_meta-generate-page-header-image-background-link-color',''),(6833,1043,'_meta-generate-page-header-image-background-link-color-hover',''),(6834,1043,'_yoast_wpseo_primary_category','390'),(6835,1043,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537776606;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1028;}i:1;a:1:{s:2:\"id\";i:1395;}i:2;a:1:{s:2:\"id\";i:28;}}}}'),(6838,1043,'_wpas_done_all','1'),(6840,1043,'_wp_old_slug','podcast33'),(6849,1051,'_meta-generate-page-header-content-autop',''),(6850,1051,'_meta-generate-page-header-content-padding',''),(6851,1051,'_meta-generate-page-header-image-background',''),(6852,1051,'_meta-generate-page-header-full-screen',''),(6853,1051,'_meta-generate-page-header-vertical-center',''),(6854,1051,'_meta-generate-page-header-image-background-fixed',''),(6855,1051,'_yoast_wpseo_is_cornerstone',''),(6856,1051,'_edit_lock','1493292070:1'),(6857,1051,'_edit_last','1'),(6858,1052,'_wp_attached_file','2017/04/wordswag_1492666270767.jpg'),(6859,1052,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2047;s:4:\"file\";s:34:\"2017/04/wordswag_1492666270767.jpg\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1492666270767-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1492666270767-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1492666270767-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1492666270767-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1492666270767-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1492666270767-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1492666270767-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1492666270767-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1492666270767-600x2047.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2047;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1492666270767-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6860,1052,'_wp_attachment_image_alt','tough ruck title image'),(6861,1051,'_thumbnail_id','1052'),(6862,1051,'libsyn-post-episode-itunes','no'),(6863,1051,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(6864,1051,'libsyn-post-episode-player_use_theme','custom'),(6865,1051,'libsyn-post-episode-player_width','450'),(6866,1051,'libsyn-post-episode-player_height','90'),(6867,1051,'libsyn-post-episode-player_placement','top'),(6868,1051,'libsyn-post-episode-player_custom_color','32cd32'),(6869,1051,'libsyn-post-episode-advanced-destination-form-data','[]'),(6870,1051,'_yoast_wpseo_content_score','90'),(6871,1051,'_generate-disable-header',''),(6872,1051,'_generate-disable-nav',''),(6873,1051,'_generate-disable-secondary-nav',''),(6874,1051,'_generate-disable-post-image',''),(6875,1051,'_generate-disable-headline',''),(6876,1051,'_generate-disable-footer',''),(6877,1051,'_meta-generate-page-header-content',''),(6878,1051,'_meta-generate-page-header-image',''),(6879,1051,'_meta-generate-page-header-image-id','0'),(6880,1051,'_meta-generate-page-header-image-link',''),(6881,1051,'_meta-generate-page-header-enable-image-crop','disable'),(6882,1051,'_meta-generate-page-header-image-width','1200'),(6883,1051,'_meta-generate-page-header-image-height','0'),(6884,1051,'_meta-generate-page-header-add-to-excerpt',''),(6885,1051,'_meta-generate-page-header-image-background-type','contained'),(6886,1051,'_meta-generate-page-header-image-background-alignment','left'),(6887,1051,'_meta-generate-page-header-image-background-spacing','0'),(6888,1051,'_meta-generate-page-header-image-background-color',''),(6889,1051,'_meta-generate-page-header-image-background-text-color',''),(6890,1051,'_meta-generate-page-header-image-background-link-color',''),(6891,1051,'_meta-generate-page-header-image-background-link-color-hover',''),(6892,1051,'_yoast_wpseo_primary_category','390'),(6893,1051,'_yoast_wpseo_focuskw_text_input','Tough Ruck'),(6894,1051,'_yoast_wpseo_focuskw','Tough Ruck'),(6895,1051,'_yoast_wpseo_metadesc','Each year the first Boston Marathon medals go not to the top finishers of Monday\'s marathon... but to the finishers of Tough Ruck. So... what IS Tough Ruck?'),(6896,1051,'_yoast_wpseo_linkdex','96'),(6897,1056,'_wp_attached_file','2017/04/IMG_20170415_072245.jpg'),(6898,1056,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/04/IMG_20170415_072245.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170415_072245-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170415_072245-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170415_072245-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170415_072245-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170415_072245-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170415_072245-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1492240965\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:2:\"60\";s:13:\"shutter_speed\";s:11:\"0.002112475\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(6899,1057,'_wp_attached_file','2017/04/IMG_20170415_073654.jpg'),(6900,1057,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/04/IMG_20170415_073654.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170415_073654-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170415_073654-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170415_073654-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170415_073654-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170415_073654-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170415_073654-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1492241815\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:2:\"60\";s:13:\"shutter_speed\";s:7:\"0.00099\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(6901,1058,'_wp_attached_file','2017/04/IMG_20170415_091332.jpg'),(6902,1058,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/04/IMG_20170415_091332.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170415_091332-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170415_091332-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170415_091332-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170415_091332-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170415_091332-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170415_091332-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1492247614\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:2:\"60\";s:13:\"shutter_speed\";s:8:\"0.004472\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(6903,1059,'_wp_attached_file','2017/04/IMG_20170415_091350.jpg'),(6904,1059,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/04/IMG_20170415_091350.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170415_091350-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170415_091350-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170415_091350-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170415_091350-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170415_091350-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170415_091350-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1492247631\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:2:\"76\";s:13:\"shutter_speed\";s:11:\"0.008316681\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(6905,1058,'_wp_attachment_image_alt','Tough Ruck finisher certificate'),(6906,1059,'_wp_attachment_image_alt','Boston Marathon medal with tough ruck pin'),(6907,1057,'_wp_attachment_image_alt','Tough Ruck - beginning'),(6908,1056,'_wp_attachment_image_alt','Tough Ruck start line'),(6909,1051,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536762974;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1567;}i:1;a:1:{s:2:\"id\";i:1028;}i:2;a:1:{s:2:\"id\";i:64;}}}}'),(6912,1051,'_wpas_done_all','1'),(6929,1065,'_meta-generate-page-header-content-autop',''),(6930,1065,'_meta-generate-page-header-content-padding',''),(6931,1065,'_meta-generate-page-header-image-background',''),(6932,1065,'_meta-generate-page-header-full-screen',''),(6933,1065,'_meta-generate-page-header-vertical-center',''),(6934,1065,'_meta-generate-page-header-image-background-fixed',''),(6935,1065,'_yoast_wpseo_is_cornerstone',''),(6936,1065,'_edit_lock','1493904797:1'),(6937,1065,'_edit_last','1'),(6938,1066,'_wp_attached_file','2017/04/wordswag_1493274794148.jpg'),(6939,1066,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2048;s:4:\"file\";s:34:\"2017/04/wordswag_1493274794148.jpg\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1493274794148-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1493274794148-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1493274794148-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1493274794148-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1493274794148-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1493274794148-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1493274794148-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1493274794148-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1493274794148-600x2048.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2048;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1493274794148-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6940,1066,'_wp_attachment_image_alt','Maggie Guterl cover photo'),(6941,1065,'_thumbnail_id','1066'),(6942,1065,'libsyn-post-episode-itunes','no'),(6943,1065,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(6944,1065,'libsyn-post-episode-player_use_theme','custom'),(6945,1065,'libsyn-post-episode-player_width','450'),(6946,1065,'libsyn-post-episode-player_height','90'),(6947,1065,'libsyn-post-episode-player_placement','top'),(6948,1065,'libsyn-post-episode-player_custom_color','32cd32'),(6949,1065,'libsyn-post-episode-advanced-destination-form-data','[]'),(6950,1065,'_yoast_wpseo_content_score','60'),(6951,1065,'_generate-disable-header',''),(6952,1065,'_generate-disable-nav',''),(6953,1065,'_generate-disable-secondary-nav',''),(6954,1065,'_generate-disable-post-image',''),(6955,1065,'_generate-disable-headline',''),(6956,1065,'_generate-disable-footer',''),(6957,1065,'_meta-generate-page-header-content',''),(6958,1065,'_meta-generate-page-header-image',''),(6959,1065,'_meta-generate-page-header-image-id','0'),(6960,1065,'_meta-generate-page-header-image-link',''),(6961,1065,'_meta-generate-page-header-enable-image-crop','disable'),(6962,1065,'_meta-generate-page-header-image-width','1200'),(6963,1065,'_meta-generate-page-header-image-height','0'),(6964,1065,'_meta-generate-page-header-add-to-excerpt',''),(6965,1065,'_meta-generate-page-header-image-background-type','contained'),(6966,1065,'_meta-generate-page-header-image-background-alignment','left'),(6967,1065,'_meta-generate-page-header-image-background-spacing','0'),(6968,1065,'_meta-generate-page-header-image-background-color',''),(6969,1065,'_meta-generate-page-header-image-background-text-color',''),(6970,1065,'_meta-generate-page-header-image-background-link-color',''),(6971,1065,'_meta-generate-page-header-image-background-link-color-hover',''),(6972,1065,'_yoast_wpseo_primary_category','390'),(6973,1065,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537918530;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1178;}i:1;a:1:{s:2:\"id\";i:874;}i:2;a:1:{s:2:\"id\";i:1651;}}}}'),(6974,1065,'_yoast_wpseo_focuskw_text_input','mediocrity'),(6975,1065,'_yoast_wpseo_focuskw','mediocrity'),(6976,1065,'_yoast_wpseo_metadesc','We need to believe we have the capacity to rise above mediocrity. Maggie Guterl chats with us about HER rise, how to do it, and how to believe.'),(6977,1065,'_yoast_wpseo_linkdex','79'),(6978,1071,'_wp_attached_file','2017/04/FB_IMG_1493305642424.jpg'),(6979,1071,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:960;s:6:\"height\";i:640;s:4:\"file\";s:32:\"2017/04/FB_IMG_1493305642424.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1493305642424-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:32:\"FB_IMG_1493305642424-300x200.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:200;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1493305642424-768x512.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:512;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1493305642424-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1493305642424-300x200.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:200;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6980,1072,'_wp_attached_file','2017/04/FB_IMG_1493305525387.jpg'),(6981,1072,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:960;s:6:\"height\";i:904;s:4:\"file\";s:32:\"2017/04/FB_IMG_1493305525387.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1493305525387-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:32:\"FB_IMG_1493305525387-300x283.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:283;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1493305525387-768x723.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:723;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1493305525387-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1493305525387-300x283.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:283;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:15:\"Myke Hermsmeyer\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6982,1073,'_wp_attached_file','2017/04/FB_IMG_1493305563181.jpg'),(6983,1073,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:960;s:6:\"height\";i:675;s:4:\"file\";s:32:\"2017/04/FB_IMG_1493305563181.jpg\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1493305563181-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:32:\"FB_IMG_1493305563181-300x211.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:211;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1493305563181-768x540.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:540;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1493305563181-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:32:\"FB_IMG_1493305563181-300x211.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:211;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:15:\"Myke Hermsmeyer\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(6984,1073,'_wp_attachment_image_alt','maggie guterl brazos bend'),(6985,1072,'_wp_attachment_image_alt','maggie guterl brazos buckle'),(6988,1065,'_wpas_done_all','1'),(6989,1075,'_meta-generate-page-header-content-autop',''),(6990,1075,'_meta-generate-page-header-content-padding',''),(6991,1075,'_meta-generate-page-header-image-background',''),(6992,1075,'_meta-generate-page-header-full-screen',''),(6993,1075,'_meta-generate-page-header-vertical-center',''),(6994,1075,'_meta-generate-page-header-image-background-fixed',''),(6995,1075,'_yoast_wpseo_is_cornerstone',''),(6996,1075,'_edit_lock','1494510672:1'),(6997,1075,'_edit_last','1'),(6998,1075,'libsyn-post-episode-itunes','no'),(6999,1075,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(7000,1075,'libsyn-post-episode-player_use_theme','custom'),(7001,1075,'libsyn-post-episode-player_width','450'),(7002,1075,'libsyn-post-episode-player_height','90'),(7003,1075,'libsyn-post-episode-player_placement','top'),(7004,1075,'libsyn-post-episode-player_custom_color','32cd32'),(7005,1075,'libsyn-post-episode-advanced-destination-form-data','[]'),(7006,1075,'_yoast_wpseo_focuskw_text_input','Doing the right thing'),(7007,1075,'_yoast_wpseo_focuskw','Doing the right thing'),(7008,1075,'_yoast_wpseo_linkdex','84'),(7009,1075,'_yoast_wpseo_content_score','90'),(7010,1075,'_generate-disable-header',''),(7011,1075,'_generate-disable-nav',''),(7012,1075,'_generate-disable-secondary-nav',''),(7013,1075,'_generate-disable-post-image',''),(7014,1075,'_generate-disable-headline',''),(7015,1075,'_generate-disable-footer',''),(7016,1075,'_meta-generate-page-header-content',''),(7017,1075,'_meta-generate-page-header-image',''),(7018,1075,'_meta-generate-page-header-image-id','0'),(7019,1075,'_meta-generate-page-header-image-link',''),(7020,1075,'_meta-generate-page-header-enable-image-crop','disable'),(7021,1075,'_meta-generate-page-header-image-width','1200'),(7022,1075,'_meta-generate-page-header-image-height','0'),(7023,1075,'_meta-generate-page-header-add-to-excerpt',''),(7024,1075,'_meta-generate-page-header-image-background-type','contained'),(7025,1075,'_meta-generate-page-header-image-background-alignment','left'),(7026,1075,'_meta-generate-page-header-image-background-spacing','0'),(7027,1075,'_meta-generate-page-header-image-background-color',''),(7028,1075,'_meta-generate-page-header-image-background-text-color',''),(7029,1075,'_meta-generate-page-header-image-background-link-color',''),(7030,1075,'_meta-generate-page-header-image-background-link-color-hover',''),(7031,1075,'_yoast_wpseo_primary_category','390'),(7032,1077,'_wp_attached_file','2017/05/wordswag_1493875784961.jpg'),(7033,1077,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2047;s:4:\"file\";s:34:\"2017/05/wordswag_1493875784961.jpg\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1493875784961-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1493875784961-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1493875784961-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1493875784961-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1493875784961-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1493875784961-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1493875784961-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1493875784961-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1493875784961-600x2047.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:2047;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1493875784961-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7034,1077,'_wp_attachment_image_alt','doing the right thing now foods'),(7035,1075,'_thumbnail_id','1077'),(7036,1075,'_yoast_wpseo_metadesc','\"If you have to ask if you\'re doing the right thing... you\'re not.\" - Jim Emme, CEO - NOW Foods. Yes, fit friends... I\'ve found a health company with soul.'),(7037,1075,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537865452;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1810;}i:1;a:1:{s:2:\"id\";i:1085;}i:2;a:1:{s:2:\"id\";i:1687;}}}}'),(7040,1075,'_wpas_done_all','1'),(7049,1081,'_meta-generate-page-header-content-autop',''),(7050,1081,'_meta-generate-page-header-content-padding',''),(7051,1081,'_meta-generate-page-header-image-background',''),(7052,1081,'_meta-generate-page-header-full-screen',''),(7053,1081,'_meta-generate-page-header-vertical-center',''),(7054,1081,'_meta-generate-page-header-image-background-fixed',''),(7055,1081,'_yoast_wpseo_is_cornerstone',''),(7056,1081,'_edit_lock','1494509574:1'),(7057,1081,'_edit_last','1'),(7058,1082,'_meta-generate-page-header-content-autop',''),(7059,1082,'_meta-generate-page-header-content-padding',''),(7060,1082,'_meta-generate-page-header-image-background',''),(7061,1082,'_meta-generate-page-header-full-screen',''),(7062,1082,'_meta-generate-page-header-vertical-center',''),(7063,1082,'_meta-generate-page-header-image-background-fixed',''),(7064,1082,'_yoast_wpseo_is_cornerstone',''),(7065,1082,'_edit_lock','1495110844:1'),(7066,1082,'_edit_last','1'),(7067,1083,'_wp_attached_file','2017/05/wordswag_1494479949305.png'),(7068,1083,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2047;s:4:\"file\";s:34:\"2017/05/wordswag_1494479949305.png\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1494479949305-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1494479949305-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1494479949305-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1494479949305-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1494479949305-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1494479949305-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1494479949305-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1494479949305-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1494479949305-600x2047.png\";s:5:\"width\";i:600;s:6:\"height\";i:2047;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1494479949305-1200x1200.png\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7069,1083,'_wp_attachment_image_alt','Easier Said Than Done podcast 37'),(7070,1082,'_thumbnail_id','1083'),(7071,1082,'libsyn-post-episode-itunes','no'),(7072,1082,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(7073,1082,'libsyn-post-episode-player_use_theme','custom'),(7074,1082,'libsyn-post-episode-player_width','450'),(7075,1082,'libsyn-post-episode-player_height','90'),(7076,1082,'libsyn-post-episode-player_placement','top'),(7077,1082,'libsyn-post-episode-player_custom_color','32cd32'),(7078,1082,'libsyn-post-episode-advanced-destination-form-data','[]'),(7079,1082,'_yoast_wpseo_focuskw_text_input','easier said than done'),(7080,1082,'_yoast_wpseo_focuskw','easier said than done'),(7081,1082,'_yoast_wpseo_metadesc','\"How to succeed in the gym in 10 easy steps!\" YEAH...easier said than done sometimes... How about when we\'re ready to quit? I tried... no dice... what now?'),(7082,1082,'_yoast_wpseo_linkdex','79'),(7083,1082,'_yoast_wpseo_content_score','90'),(7084,1082,'_generate-disable-header',''),(7085,1082,'_generate-disable-nav',''),(7086,1082,'_generate-disable-secondary-nav',''),(7087,1082,'_generate-disable-post-image',''),(7088,1082,'_generate-disable-headline',''),(7089,1082,'_generate-disable-footer',''),(7090,1082,'_meta-generate-page-header-content',''),(7091,1082,'_meta-generate-page-header-image',''),(7092,1082,'_meta-generate-page-header-image-id','0'),(7093,1082,'_meta-generate-page-header-image-link',''),(7094,1082,'_meta-generate-page-header-enable-image-crop','disable'),(7095,1082,'_meta-generate-page-header-image-width','1200'),(7096,1082,'_meta-generate-page-header-image-height','0'),(7097,1082,'_meta-generate-page-header-add-to-excerpt',''),(7098,1082,'_meta-generate-page-header-image-background-type','contained'),(7099,1082,'_meta-generate-page-header-image-background-alignment','left'),(7100,1082,'_meta-generate-page-header-image-background-spacing','0'),(7101,1082,'_meta-generate-page-header-image-background-color',''),(7102,1082,'_meta-generate-page-header-image-background-text-color',''),(7103,1082,'_meta-generate-page-header-image-background-link-color',''),(7104,1082,'_meta-generate-page-header-image-background-link-color-hover',''),(7105,1082,'_yoast_wpseo_primary_category','390'),(7106,1082,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537514931;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1651;}i:1;a:1:{s:2:\"id\";i:1610;}i:2;a:1:{s:2:\"id\";i:1559;}}}}'),(7109,1082,'_wpas_done_all','1'),(7110,1085,'_meta-generate-page-header-content-autop',''),(7111,1085,'_meta-generate-page-header-content-padding',''),(7112,1085,'_meta-generate-page-header-image-background',''),(7113,1085,'_meta-generate-page-header-full-screen',''),(7114,1085,'_meta-generate-page-header-vertical-center',''),(7115,1085,'_meta-generate-page-header-image-background-fixed',''),(7116,1085,'_yoast_wpseo_is_cornerstone',''),(7117,1085,'_edit_lock','1495250356:1'),(7118,1085,'_edit_last','1'),(7119,1085,'libsyn-post-episode-itunes','no'),(7120,1085,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(7121,1085,'libsyn-post-episode-player_use_theme','custom'),(7122,1085,'libsyn-post-episode-player_width','450'),(7123,1085,'libsyn-post-episode-player_height','90'),(7124,1085,'libsyn-post-episode-player_placement','top'),(7125,1085,'libsyn-post-episode-player_custom_color','32cd32'),(7126,1085,'libsyn-post-episode-advanced-destination-form-data','[]'),(7127,1085,'_yoast_wpseo_content_score','90'),(7128,1085,'_generate-disable-header',''),(7129,1085,'_generate-disable-nav',''),(7130,1085,'_generate-disable-secondary-nav',''),(7131,1085,'_generate-disable-post-image',''),(7132,1085,'_generate-disable-headline',''),(7133,1085,'_generate-disable-footer',''),(7134,1085,'_meta-generate-page-header-content',''),(7135,1085,'_meta-generate-page-header-image',''),(7136,1085,'_meta-generate-page-header-image-id','0'),(7137,1085,'_meta-generate-page-header-image-link',''),(7138,1085,'_meta-generate-page-header-enable-image-crop','disable'),(7139,1085,'_meta-generate-page-header-image-width','1200'),(7140,1085,'_meta-generate-page-header-image-height','0'),(7141,1085,'_meta-generate-page-header-add-to-excerpt',''),(7142,1085,'_meta-generate-page-header-image-background-type','contained'),(7143,1085,'_meta-generate-page-header-image-background-alignment','left'),(7144,1085,'_meta-generate-page-header-image-background-spacing','0'),(7145,1085,'_meta-generate-page-header-image-background-color',''),(7146,1085,'_meta-generate-page-header-image-background-text-color',''),(7147,1085,'_meta-generate-page-header-image-background-link-color',''),(7148,1085,'_meta-generate-page-header-image-background-link-color-hover',''),(7149,1085,'_yoast_wpseo_primary_category','11'),(7150,1085,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537746817;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1075;}i:1;a:1:{s:2:\"id\";i:843;}i:2;a:1:{s:2:\"id\";i:116;}}}}'),(7151,1089,'_wp_attached_file','2017/05/IMG_20170428_113858.jpg'),(7152,1089,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/05/IMG_20170428_113858.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_113858-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_113858-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170428_113858-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170428_113858-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_113858-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_113858-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493379541\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"134\";s:13:\"shutter_speed\";s:11:\"0.016671425\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7153,1085,'_yoast_wpseo_focuskw_text_input','NOW Foods'),(7154,1085,'_yoast_wpseo_focuskw','NOW Foods'),(7155,1085,'_yoast_wpseo_metadesc','Recap of my experience at NOW Foods headquarters for their \"Influencer Immersion Event\". Learn about the company, and what makes them so special.'),(7156,1085,'_yoast_wpseo_linkdex','83'),(7157,1091,'_wp_attached_file','2017/05/IMG_20170427_142643.jpg'),(7158,1091,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/05/IMG_20170427_142643.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170427_142643-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170427_142643-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170427_142643-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170427_142643-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170427_142643-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170427_142643-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493303204\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:2:\"70\";s:13:\"shutter_speed\";s:11:\"0.016671425\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7159,1092,'_wp_attached_file','2017/05/IMG_20170427_181518.jpg'),(7160,1092,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1944;s:6:\"height\";i:2592;s:4:\"file\";s:31:\"2017/05/IMG_20170427_181518.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170427_181518-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170427_181518-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170427_181518-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170427_181518-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170427_181518-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170427_181518-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493316918\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"607\";s:13:\"shutter_speed\";s:17:\"0.041666666666667\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7161,1093,'_wp_attached_file','2017/05/IMG_20170428_071902.jpg'),(7162,1093,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3264;s:6:\"height\";i:2448;s:4:\"file\";s:31:\"2017/05/IMG_20170428_071902.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_071902-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_071902-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_071902-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_071902-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_071902-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_071902-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:3:\"2.4\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493363943\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:5:\"3.406\";s:3:\"iso\";s:3:\"642\";s:13:\"shutter_speed\";s:8:\"0.013425\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7163,1094,'_wp_attached_file','2017/05/IMG_20170428_082502.jpg'),(7164,1094,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/05/IMG_20170428_082502.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_082502-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_082502-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170428_082502-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_082502-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_082502-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_082502-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493367903\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"160\";s:13:\"shutter_speed\";s:11:\"0.016671425\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7165,1095,'_wp_attached_file','2017/05/IMG_20170428_094527_586.jpg'),(7166,1095,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1660;s:6:\"height\";i:1660;s:4:\"file\";s:35:\"2017/05/IMG_20170428_094527_586.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20170428_094527_586-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"IMG_20170428_094527_586-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"IMG_20170428_094527_586-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"IMG_20170428_094527_586-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20170428_094527_586-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20170428_094527_586-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7167,1097,'_wp_attached_file','2017/05/IMG_20170428_110539.jpg'),(7168,1097,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_110539.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_110539-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_110539-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_110539-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170428_110539-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_110539-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_110539-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493377541\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"185\";s:13:\"shutter_speed\";s:8:\"0.007993\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7169,1098,'_wp_attached_file','2017/05/IMG_20170428_113153.jpg'),(7170,1098,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_113153.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_113153-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_113153-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_113153-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_113153-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_113153-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_113153-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493379115\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"297\";s:13:\"shutter_speed\";s:11:\"0.024997622\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7171,1099,'_wp_attached_file','2017/05/IMG_20170428_113636_782.jpg'),(7172,1099,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1660;s:6:\"height\";i:1660;s:4:\"file\";s:35:\"2017/05/IMG_20170428_113636_782.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20170428_113636_782-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"IMG_20170428_113636_782-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"IMG_20170428_113636_782-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"IMG_20170428_113636_782-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20170428_113636_782-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20170428_113636_782-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7173,1100,'_wp_attached_file','2017/05/IMG_20170428_113712.jpg'),(7174,1100,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/05/IMG_20170428_113712.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_113712-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_113712-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170428_113712-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_113712-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_113712-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_113712-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493379433\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"263\";s:13:\"shutter_speed\";s:7:\"0.00923\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7175,1101,'_wp_attached_file','2017/05/IMG_20170428_114321.jpg'),(7176,1101,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_114321.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114321-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114321-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114321-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170428_114321-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114321-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114321-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493379802\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"170\";s:13:\"shutter_speed\";s:8:\"0.007993\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7177,1102,'_wp_attached_file','2017/05/IMG_20170428_114656.jpg'),(7178,1102,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_114656.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114656-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_114656-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114656-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_114656-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114656-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114656-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"152\";s:13:\"shutter_speed\";s:11:\"0.024997622\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7179,1103,'_wp_attached_file','2017/05/IMG_20170428_114725.jpg'),(7180,1103,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_114725.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114725-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114725-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114725-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170428_114725-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114725-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114725-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493380046\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"167\";s:13:\"shutter_speed\";s:11:\"0.024997622\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7181,1104,'_wp_attached_file','2017/05/IMG_20170428_114735.jpg'),(7182,1104,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_114735.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114735-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114735-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114735-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170428_114735-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114735-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114735-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493380057\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"240\";s:13:\"shutter_speed\";s:8:\"0.007993\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7183,1105,'_wp_attached_file','2017/05/IMG_20170428_114744.jpg'),(7184,1105,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_114744.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114744-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114744-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114744-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170428_114744-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114744-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_114744-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493380065\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:2:\"93\";s:13:\"shutter_speed\";s:8:\"0.007993\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7185,1106,'_wp_attached_file','2017/05/IMG_20170428_115900.jpg'),(7186,1106,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_115900.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_115900-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_115900-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_115900-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_115900-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_115900-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_115900-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493380741\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"165\";s:13:\"shutter_speed\";s:11:\"0.016671425\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7187,1107,'_wp_attached_file','2017/05/IMG_20170428_120848.jpg'),(7188,1107,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/05/IMG_20170428_120848.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_120848-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_120848-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170428_120848-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_120848-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_120848-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_120848-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493381330\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"186\";s:13:\"shutter_speed\";s:11:\"0.016671425\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7189,1108,'_wp_attached_file','2017/05/IMG_20170428_120944.jpg'),(7190,1108,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_120944.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_120944-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_120944-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_120944-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_120944-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_120944-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_120944-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493381385\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"193\";s:13:\"shutter_speed\";s:11:\"0.024997622\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7191,1109,'_wp_attached_file','2017/05/IMG_20170428_121146.jpg'),(7192,1109,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_121146.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_121146-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_121146-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_121146-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170428_121146-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_121146-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_121146-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493381509\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:2:\"97\";s:13:\"shutter_speed\";s:11:\"0.016671425\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7193,1110,'_wp_attached_file','2017/05/IMG_20170428_122038.jpg'),(7194,1110,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_122038.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_122038-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_122038-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_122038-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_122038-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_122038-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_122038-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493382039\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"469\";s:13:\"shutter_speed\";s:8:\"0.016662\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7195,1111,'_wp_attached_file','2017/05/IMG_20170428_122347.jpg'),(7196,1111,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_122347.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_122347-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_122347-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_122347-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_122347-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_122347-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_122347-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493382228\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"118\";s:13:\"shutter_speed\";s:11:\"0.008335712\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7197,1112,'_wp_attached_file','2017/05/IMG_20170428_124251.jpg'),(7198,1112,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_124251.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_124251-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_124251-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_124251-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_124251-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_124251-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_124251-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493383372\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"318\";s:13:\"shutter_speed\";s:8:\"0.010867\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7199,1113,'_wp_attached_file','2017/05/IMG_20170428_125452.jpg'),(7200,1113,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_125452.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_125452-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_125452-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_125452-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_125452-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_125452-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_125452-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493384094\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"189\";s:13:\"shutter_speed\";s:8:\"0.007993\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7201,1114,'_wp_attached_file','2017/05/IMG_20170428_133852.jpg'),(7202,1114,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2448;s:6:\"height\";i:3264;s:4:\"file\";s:31:\"2017/05/IMG_20170428_133852.jpg\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_133852-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_133852-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170428_133852-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_133852-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_133852-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_133852-640x853.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:853;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"75x75\";a:4:{s:4:\"file\";s:29:\"IMG_20170428_133852-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_133852-250x333.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:333;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:32:\"IMG_20170428_133852-600x3264.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:3264;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:33:\"IMG_20170428_133852-1200x1200.jpg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:3:\"2.4\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493386734\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:5:\"3.406\";s:3:\"iso\";s:3:\"642\";s:13:\"shutter_speed\";s:8:\"0.013425\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7203,1115,'_wp_attached_file','2017/05/IMG_20170428_141500.jpg'),(7204,1115,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_141500.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_141500-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_141500-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_141500-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170428_141500-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_141500-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_141500-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493388901\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"318\";s:13:\"shutter_speed\";s:8:\"0.010867\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7205,1116,'_wp_attached_file','2017/05/IMG_20170428_141626.jpg'),(7206,1116,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_141626.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_141626-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_141626-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_141626-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_141626-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_141626-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_141626-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493388988\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"229\";s:13:\"shutter_speed\";s:8:\"0.007993\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7207,1117,'_wp_attached_file','2017/05/IMG_20170428_141633.jpg'),(7208,1117,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_141633.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_141633-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_141633-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_141633-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_141633-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_141633-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_141633-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493388994\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"183\";s:13:\"shutter_speed\";s:8:\"0.007993\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7209,1118,'_wp_attached_file','2017/05/IMG_20170428_141637.jpg'),(7210,1118,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_141637.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_141637-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_141637-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_141637-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_141637-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_141637-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_141637-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493388998\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"186\";s:13:\"shutter_speed\";s:11:\"0.016671425\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7211,1119,'_wp_attached_file','2017/05/IMG_20170428_142432.jpg'),(7212,1119,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3264;s:6:\"height\";i:2448;s:4:\"file\";s:31:\"2017/05/IMG_20170428_142432.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_142432-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_142432-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_142432-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_142432-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_142432-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_142432-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:3:\"2.4\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493389474\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:5:\"3.406\";s:3:\"iso\";s:3:\"504\";s:13:\"shutter_speed\";s:8:\"0.010293\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7213,1120,'_wp_attached_file','2017/05/IMG_20170428_143323.jpg'),(7214,1120,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_143323.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_143323-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_143323-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_143323-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_143323-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_143323-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_143323-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493390004\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"118\";s:13:\"shutter_speed\";s:8:\"0.007993\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7215,1121,'_wp_attached_file','2017/05/IMG_20170428_143341.jpg'),(7216,1121,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_143341.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_143341-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_143341-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_143341-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_143341-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_143341-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_143341-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493390023\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"204\";s:13:\"shutter_speed\";s:8:\"0.007993\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7217,1122,'_wp_attached_file','2017/05/IMG_20170428_152213.jpg'),(7218,1122,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170428_152213.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_152213-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_152213-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_152213-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_152213-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_152213-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_152213-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493392934\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"198\";s:13:\"shutter_speed\";s:11:\"0.016671425\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7219,1123,'_wp_attached_file','2017/05/IMG_20170428_174047_651.jpg'),(7220,1123,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1080;s:6:\"height\";i:1080;s:4:\"file\";s:35:\"2017/05/IMG_20170428_174047_651.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20170428_174047_651-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"IMG_20170428_174047_651-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"IMG_20170428_174047_651-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"IMG_20170428_174047_651-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20170428_174047_651-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20170428_174047_651-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7221,1124,'_wp_attached_file','2017/05/IMG_20170428_202535.jpg'),(7222,1124,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1944;s:6:\"height\";i:2592;s:4:\"file\";s:31:\"2017/05/IMG_20170428_202535.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_202535-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170428_202535-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170428_202535-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170428_202535-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_202535-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170428_202535-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493411135\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"336\";s:13:\"shutter_speed\";s:17:\"0.041666666666667\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7223,1125,'_wp_attached_file','2017/05/IMG_20170505_101915.jpg'),(7224,1125,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/05/IMG_20170505_101915.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170505_101915-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170505_101915-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170505_101915-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170505_101915-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170505_101915-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170505_101915-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1493979555\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"148\";s:13:\"shutter_speed\";s:5:\"0.025\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7225,1126,'_wp_attached_file','2017/05/PhotoGrid_1493390502240.png'),(7226,1126,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1660;s:6:\"height\";i:1660;s:4:\"file\";s:35:\"2017/05/PhotoGrid_1493390502240.png\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1493390502240-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1493390502240-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1493390502240-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"PhotoGrid_1493390502240-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1493390502240-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1493390502240-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7227,1127,'_wp_attached_file','2017/05/PhotoGrid_1493875549857.png'),(7228,1127,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1660;s:6:\"height\";i:1660;s:4:\"file\";s:35:\"2017/05/PhotoGrid_1493875549857.png\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1493875549857-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1493875549857-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1493875549857-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"PhotoGrid_1493875549857-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1493875549857-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1493875549857-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7229,1128,'_wp_attached_file','2017/05/Pixlr_20170502153848736.jpg'),(7230,1128,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2160;s:6:\"height\";i:2159;s:4:\"file\";s:35:\"2017/05/Pixlr_20170502153848736.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"Pixlr_20170502153848736-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"Pixlr_20170502153848736-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"Pixlr_20170502153848736-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"Pixlr_20170502153848736-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"Pixlr_20170502153848736-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:35:\"Pixlr_20170502153848736-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7231,1085,'_thumbnail_id','1114'),(7234,1085,'_wpas_done_all','1'),(7235,1140,'_meta-generate-page-header-content-autop',''),(7236,1140,'_meta-generate-page-header-content-padding',''),(7237,1140,'_meta-generate-page-header-image-background',''),(7238,1140,'_meta-generate-page-header-full-screen',''),(7239,1140,'_meta-generate-page-header-vertical-center',''),(7240,1140,'_meta-generate-page-header-image-background-fixed',''),(7241,1140,'_yoast_wpseo_is_cornerstone',''),(7242,1140,'_edit_lock','1494875385:1'),(7243,1140,'_edit_last','1'),(7244,1140,'libsyn-post-episode-itunes','no'),(7245,1140,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(7246,1140,'libsyn-post-episode-player_use_theme','custom'),(7247,1140,'libsyn-post-episode-player_width','450'),(7248,1140,'libsyn-post-episode-player_height','90'),(7249,1140,'libsyn-post-episode-player_placement','top'),(7250,1140,'libsyn-post-episode-player_custom_color','32cd32'),(7251,1140,'libsyn-post-episode-advanced-destination-form-data','[]'),(7252,1140,'_yoast_wpseo_content_score','90'),(7253,1140,'_generate-disable-header',''),(7254,1140,'_generate-disable-nav',''),(7255,1140,'_generate-disable-secondary-nav',''),(7256,1140,'_generate-disable-post-image',''),(7257,1140,'_generate-disable-headline',''),(7258,1140,'_generate-disable-footer',''),(7259,1140,'_meta-generate-page-header-content',''),(7260,1140,'_meta-generate-page-header-image',''),(7261,1140,'_meta-generate-page-header-image-id','0'),(7262,1140,'_meta-generate-page-header-image-link',''),(7263,1140,'_meta-generate-page-header-enable-image-crop','disable'),(7264,1140,'_meta-generate-page-header-image-width','1200'),(7265,1140,'_meta-generate-page-header-image-height','0'),(7266,1140,'_meta-generate-page-header-add-to-excerpt',''),(7267,1140,'_meta-generate-page-header-image-background-type','contained'),(7268,1140,'_meta-generate-page-header-image-background-alignment','left'),(7269,1140,'_meta-generate-page-header-image-background-spacing','0'),(7270,1140,'_meta-generate-page-header-image-background-color',''),(7271,1140,'_meta-generate-page-header-image-background-text-color',''),(7272,1140,'_meta-generate-page-header-image-background-link-color',''),(7273,1140,'_meta-generate-page-header-image-background-link-color-hover',''),(7274,1140,'_yoast_wpseo_primary_category','4'),(7275,1143,'_wp_attached_file','2017/05/HalfCourseMile12error.png'),(7276,1143,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:662;s:6:\"height\";i:474;s:4:\"file\";s:33:\"2017/05/HalfCourseMile12error.png\";s:5:\"sizes\";a:4:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:33:\"HalfCourseMile12error-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:33:\"HalfCourseMile12error-300x215.png\";s:5:\"width\";i:300;s:6:\"height\";i:215;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:33:\"HalfCourseMile12error-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:33:\"HalfCourseMile12error-300x215.png\";s:5:\"width\";i:300;s:6:\"height\";i:215;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7277,1143,'_wp_attachment_image_alt','Maine Coast Marathon Course Error'),(7278,1144,'_wp_attached_file','2017/05/PhotoGrid_1494862033985.jpg'),(7279,1144,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:4:\"file\";s:35:\"2017/05/PhotoGrid_1494862033985.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1494862033985-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1494862033985-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1494862033985-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1494862033985-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1494862033985-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:37:\"PhotoGrid_1494862033985-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7280,1145,'_wp_attached_file','2017/05/PhotoGrid_1494862179795.jpg'),(7281,1145,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:4:\"file\";s:35:\"2017/05/PhotoGrid_1494862179795.jpg\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1494862179795-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1494862179795-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1494862179795-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1494862179795-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:35:\"PhotoGrid_1494862179795-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:5:\"large\";a:6:{s:4:\"file\";s:37:\"PhotoGrid_1494862179795-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:33:\"PhotoGrid_1494862179795-75x75.jpg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1494862179795-250x250.jpg\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:36:\"PhotoGrid_1494862179795-600x1024.jpg\";s:5:\"width\";i:600;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7282,1145,'_wp_attachment_image_alt','Maine Coast Marathon course error'),(7283,1146,'_wp_attached_file','2017/05/HalfCourseMile12.png'),(7284,1146,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:498;s:6:\"height\";i:404;s:4:\"file\";s:28:\"2017/05/HalfCourseMile12.png\";s:5:\"sizes\";a:4:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:28:\"HalfCourseMile12-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:28:\"HalfCourseMile12-300x243.png\";s:5:\"width\";i:300;s:6:\"height\";i:243;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:28:\"HalfCourseMile12-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:28:\"HalfCourseMile12-300x243.png\";s:5:\"width\";i:300;s:6:\"height\";i:243;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7285,1140,'_thumbnail_id','1145'),(7286,1140,'_yoast_wpseo_focuskw_text_input','Maine Coast Marathon'),(7287,1140,'_yoast_wpseo_focuskw','Maine Coast Marathon'),(7288,1140,'_yoast_wpseo_metadesc','The 2017 Maine Coast Marathon had an extra .5 miles this year, costing many people their Boston Qualifier. Who\'s to blame... and what can be done?'),(7289,1140,'_yoast_wpseo_linkdex','81'),(7290,1140,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537939541;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1567;}i:1;a:1:{s:2:\"id\";i:39;}i:2;a:1:{s:2:\"id\";i:1161;}}}}'),(12196,1829,'_meta-generate-page-header-image-background-fixed',''),(12195,1829,'_meta-generate-page-header-vertical-center',''),(7293,1140,'_wpas_done_all','1'),(7383,1167,'_edit_lock','1496320663:1'),(7302,1140,'_wp_old_slug','2017-maine-coast-ultramarathon'),(7382,1167,'_meta-generate-page-header-image-background-fixed',''),(7381,1167,'_meta-generate-page-header-vertical-center',''),(7380,1167,'_meta-generate-page-header-full-screen',''),(7379,1167,'_meta-generate-page-header-image-background',''),(7378,1167,'_meta-generate-page-header-content-padding',''),(7377,1167,'_meta-generate-page-header-content-autop',''),(7317,1161,'_meta-generate-page-header-image-background',''),(7318,1161,'_meta-generate-page-header-full-screen',''),(7319,1161,'_meta-generate-page-header-vertical-center',''),(7320,1161,'_meta-generate-page-header-image-background-fixed',''),(7321,1161,'_yoast_wpseo_is_cornerstone',''),(7322,1161,'_edit_lock','1495714930:1'),(7323,1161,'_edit_last','1'),(7326,1163,'_wp_attached_file','2017/05/wordswag_1495079371606.png'),(7327,1163,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2048;s:4:\"file\";s:34:\"2017/05/wordswag_1495079371606.png\";s:5:\"sizes\";a:11:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1495079371606-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1495079371606-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1495079371606-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1495079371606-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1495079371606-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1495079371606-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"wordswag_1495079371606-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1495079371606-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1495079371606-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1495079371606-600x2048.png\";s:5:\"width\";i:600;s:6:\"height\";i:2048;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1495079371606-1200x1200.png\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7328,1161,'libsyn-post-episode-itunes','no'),(7329,1161,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(7330,1161,'libsyn-post-episode-player_use_theme','custom'),(7331,1161,'libsyn-post-episode-player_width','450'),(7332,1161,'libsyn-post-episode-player_height','90'),(7333,1161,'libsyn-post-episode-player_placement','top'),(7334,1161,'libsyn-post-episode-player_custom_color','32cd32'),(7335,1161,'libsyn-post-episode-advanced-destination-form-data','[]'),(7336,1161,'_yoast_wpseo_content_score','90'),(7337,1161,'_generate-disable-header',''),(7338,1161,'_generate-disable-nav',''),(7339,1161,'_generate-disable-secondary-nav',''),(7340,1161,'_generate-disable-post-image',''),(7341,1161,'_generate-disable-headline',''),(7342,1161,'_generate-disable-footer',''),(7343,1161,'_meta-generate-page-header-content',''),(7344,1161,'_meta-generate-page-header-image',''),(7345,1161,'_meta-generate-page-header-image-id','0'),(7346,1161,'_meta-generate-page-header-image-link',''),(7347,1161,'_meta-generate-page-header-enable-image-crop','disable'),(7348,1161,'_meta-generate-page-header-image-width','1200'),(7349,1161,'_meta-generate-page-header-image-height','0'),(7350,1161,'_meta-generate-page-header-add-to-excerpt',''),(7351,1161,'_meta-generate-page-header-image-background-type','contained'),(7352,1161,'_meta-generate-page-header-image-background-alignment','left'),(7353,1161,'_meta-generate-page-header-image-background-spacing','0'),(7354,1161,'_meta-generate-page-header-image-background-color',''),(7355,1161,'_meta-generate-page-header-image-background-text-color',''),(7356,1161,'_meta-generate-page-header-image-background-link-color',''),(7357,1161,'_meta-generate-page-header-image-background-link-color-hover',''),(7358,1161,'_yoast_wpseo_primary_category','390'),(7359,1163,'_wp_attachment_image_alt','do you feel it? podcast 38'),(7360,1161,'_thumbnail_id','1163'),(7367,1161,'_wpas_done_all','1'),(7368,1161,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537229332;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1283;}i:1;a:1:{s:2:\"id\";i:1567;}i:2;a:1:{s:2:\"id\";i:1547;}}}}'),(7363,1161,'_yoast_wpseo_focuskw_text_input','do you feel it'),(7364,1161,'_yoast_wpseo_focuskw','do you feel it'),(7365,1161,'_yoast_wpseo_metadesc','So THIS Is Fitness podcast ep 38 covers the Maine Coast Marathon and half, the marathon course error, and a chat about... do we take this too seriously?'),(7366,1161,'_yoast_wpseo_linkdex','76'),(7384,1167,'_edit_last','1'),(7385,1168,'_wp_attached_file','2017/05/wordswag_1495687643456.png'),(7386,1168,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2047;s:4:\"file\";s:34:\"2017/05/wordswag_1495687643456.png\";s:5:\"sizes\";a:11:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1495687643456-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1495687643456-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1495687643456-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1495687643456-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1495687643456-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1495687643456-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"wordswag_1495687643456-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1495687643456-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1495687643456-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1495687643456-600x2047.png\";s:5:\"width\";i:600;s:6:\"height\";i:2047;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1495687643456-1200x1200.png\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7387,1167,'libsyn-post-episode-itunes','no'),(7388,1167,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(7389,1167,'libsyn-post-episode-player_use_theme','custom'),(7390,1167,'libsyn-post-episode-player_width','450'),(7391,1167,'libsyn-post-episode-player_height','90'),(7392,1167,'libsyn-post-episode-player_placement','top'),(7393,1167,'libsyn-post-episode-player_custom_color','32cd32'),(7394,1167,'libsyn-post-episode-advanced-destination-form-data','[]'),(7395,1167,'_yoast_wpseo_content_score','90'),(7396,1167,'_generate-disable-header',''),(7397,1167,'_generate-disable-nav',''),(7398,1167,'_generate-disable-secondary-nav',''),(7399,1167,'_generate-disable-post-image',''),(7400,1167,'_generate-disable-headline',''),(7401,1167,'_generate-disable-footer',''),(7402,1167,'_meta-generate-page-header-content',''),(7403,1167,'_meta-generate-page-header-image',''),(7404,1167,'_meta-generate-page-header-image-id','0'),(7405,1167,'_meta-generate-page-header-image-link',''),(7406,1167,'_meta-generate-page-header-enable-image-crop','disable'),(7407,1167,'_meta-generate-page-header-image-width','1200'),(7408,1167,'_meta-generate-page-header-image-height','0'),(7409,1167,'_meta-generate-page-header-add-to-excerpt',''),(7410,1167,'_meta-generate-page-header-image-background-type','contained'),(7411,1167,'_meta-generate-page-header-image-background-alignment','left'),(7412,1167,'_meta-generate-page-header-image-background-spacing','0'),(7413,1167,'_meta-generate-page-header-image-background-color',''),(7414,1167,'_meta-generate-page-header-image-background-text-color',''),(7415,1167,'_meta-generate-page-header-image-background-link-color',''),(7416,1167,'_meta-generate-page-header-image-background-link-color-hover',''),(7417,1167,'_yoast_wpseo_primary_category','390'),(7418,1170,'_wp_attached_file','2017/05/wordswag_1495687643456-1.png'),(7419,1170,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2047;s:4:\"file\";s:36:\"2017/05/wordswag_1495687643456-1.png\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:36:\"wordswag_1495687643456-1-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:36:\"wordswag_1495687643456-1-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:36:\"wordswag_1495687643456-1-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:38:\"wordswag_1495687643456-1-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:36:\"wordswag_1495687643456-1-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:36:\"wordswag_1495687643456-1-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:36:\"wordswag_1495687643456-1-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7420,1168,'_wp_attachment_image_alt','on the eve of battle'),(7421,1167,'_thumbnail_id','1168'),(7422,1167,'_yoast_wpseo_focuskw_text_input','battle'),(7423,1167,'_yoast_wpseo_focuskw','battle'),(7424,1167,'_yoast_wpseo_metadesc','What to do when you\'re gearing up for battle, whether it\'s a race, a workout journey, or something else. Approach it as the warrior would.'),(7425,1167,'_yoast_wpseo_linkdex','83'),(7426,1167,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537253240;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1610;}i:1;a:1:{s:2:\"id\";i:1651;}i:2;a:1:{s:2:\"id\";i:1161;}}}}'),(7427,1173,'_wp_attached_file','2017/05/IMG_20170525_120418-e1495728745984.jpg'),(7428,1173,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:46:\"2017/05/IMG_20170525_120418-e1495728745984.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:46:\"IMG_20170525_120418-e1495728745984-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:46:\"IMG_20170525_120418-e1495728745984-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:46:\"IMG_20170525_120418-e1495728745984-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:47:\"IMG_20170525_120418-e1495728745984-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:46:\"IMG_20170525_120418-e1495728745984-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:46:\"IMG_20170525_120418-e1495728745984-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:46:\"IMG_20170525_120418-e1495728745984-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1495713858\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"346\";s:13:\"shutter_speed\";s:17:\"0.041666666666667\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7429,1173,'_edit_lock','1495729856:1'),(7430,1173,'_wp_attachment_backup_sizes','a:8:{s:9:\"full-orig\";a:3:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:23:\"IMG_20170525_120418.jpg\";}s:14:\"thumbnail-orig\";a:4:{s:4:\"file\";s:31:\"IMG_20170525_120418-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:11:\"medium-orig\";a:4:{s:4:\"file\";s:31:\"IMG_20170525_120418-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:17:\"medium_large-orig\";a:4:{s:4:\"file\";s:32:\"IMG_20170525_120418-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:10:\"large-orig\";a:4:{s:4:\"file\";s:32:\"IMG_20170525_120418-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:25:\"gg_gallery_thumbnail-orig\";a:4:{s:4:\"file\";s:31:\"IMG_20170525_120418-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:26:\"shareaholic-thumbnail-orig\";a:4:{s:4:\"file\";s:31:\"IMG_20170525_120418-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"uwl_insta_square-orig\";a:4:{s:4:\"file\";s:31:\"IMG_20170525_120418-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}'),(7431,1174,'_wp_attached_file','2017/05/race_1769_photo_37112737.jpg'),(7432,1174,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1666;s:6:\"height\";i:2500;s:4:\"file\";s:36:\"2017/05/race_1769_photo_37112737.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:36:\"race_1769_photo_37112737-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:36:\"race_1769_photo_37112737-200x300.jpg\";s:5:\"width\";i:200;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:37:\"race_1769_photo_37112737-768x1152.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1152;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:37:\"race_1769_photo_37112737-682x1024.jpg\";s:5:\"width\";i:682;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:36:\"race_1769_photo_37112737-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:36:\"race_1769_photo_37112737-300x450.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:450;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:36:\"race_1769_photo_37112737-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7435,1167,'_wpas_done_all','1'),(7443,1178,'_meta-generate-page-header-content-autop',''),(7444,1178,'_meta-generate-page-header-content-padding',''),(7445,1178,'_meta-generate-page-header-image-background',''),(7446,1178,'_meta-generate-page-header-full-screen',''),(7447,1178,'_meta-generate-page-header-vertical-center',''),(7448,1178,'_meta-generate-page-header-image-background-fixed',''),(7449,1178,'_edit_lock','1497015903:1'),(7450,1178,'_edit_last','1'),(7451,1178,'libsyn-post-episode-itunes','no'),(7452,1178,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(7453,1178,'libsyn-post-episode-player_use_theme','custom'),(7454,1178,'libsyn-post-episode-player_width','450'),(7455,1178,'libsyn-post-episode-player_height','90'),(7456,1178,'libsyn-post-episode-player_placement','top'),(7457,1178,'libsyn-post-episode-player_custom_color','32cd32'),(7458,1178,'libsyn-post-episode-advanced-destination-form-data','[]'),(7459,1178,'_yoast_wpseo_content_score','90'),(7460,1178,'_generate-disable-header',''),(7461,1178,'_generate-disable-nav',''),(7462,1178,'_generate-disable-secondary-nav',''),(7463,1178,'_generate-disable-post-image',''),(7464,1178,'_generate-disable-headline',''),(7465,1178,'_generate-disable-footer',''),(7466,1178,'_meta-generate-page-header-content',''),(7467,1178,'_meta-generate-page-header-image',''),(7468,1178,'_meta-generate-page-header-image-id','0'),(7469,1178,'_meta-generate-page-header-image-link',''),(7470,1178,'_meta-generate-page-header-enable-image-crop','disable'),(7471,1178,'_meta-generate-page-header-image-width','1200'),(7472,1178,'_meta-generate-page-header-image-height','0'),(7473,1178,'_meta-generate-page-header-add-to-excerpt',''),(7474,1178,'_meta-generate-page-header-image-background-type','contained'),(7475,1178,'_meta-generate-page-header-image-background-alignment','left'),(7476,1178,'_meta-generate-page-header-image-background-spacing','0'),(7477,1178,'_meta-generate-page-header-image-background-color',''),(7478,1178,'_meta-generate-page-header-image-background-text-color',''),(7479,1178,'_meta-generate-page-header-image-background-link-color',''),(7480,1178,'_meta-generate-page-header-image-background-link-color-hover',''),(7481,1178,'_yoast_wpseo_primary_category','390'),(7482,1178,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537247228;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1403;}i:1;a:1:{s:2:\"id\";i:1043;}i:2;a:1:{s:2:\"id\";i:1082;}}}}'),(11124,1687,'_meta-generate-page-header-content-autop',''),(11125,1687,'_meta-generate-page-header-content-padding',''),(7483,1187,'_wp_attached_file','2017/06/wordswag_1496295159092.png'),(7484,1187,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2048;s:4:\"file\";s:34:\"2017/06/wordswag_1496295159092.png\";s:5:\"sizes\";a:11:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1496295159092-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1496295159092-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1496295159092-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1496295159092-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1496295159092-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1496295159092-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"wordswag_1496295159092-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1496295159092-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1496295159092-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1496295159092-600x2048.png\";s:5:\"width\";i:600;s:6:\"height\";i:2048;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1496295159092-1200x1200.png\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7485,1188,'_wp_attached_file','2017/06/IMG_20170528_190127233-e1496332170267.jpg'),(7486,1188,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1771;s:6:\"height\";i:2991;s:4:\"file\";s:49:\"2017/06/IMG_20170528_190127233-e1496332170267.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:49:\"IMG_20170528_190127233-e1496332170267-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:49:\"IMG_20170528_190127233-e1496332170267-178x300.jpg\";s:5:\"width\";i:178;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:50:\"IMG_20170528_190127233-e1496332170267-768x1297.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1297;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:50:\"IMG_20170528_190127233-e1496332170267-606x1024.jpg\";s:5:\"width\";i:606;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:49:\"IMG_20170528_190127233-e1496332170267-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:49:\"IMG_20170528_190127233-e1496332170267-300x507.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:507;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:49:\"IMG_20170528_190127233-e1496332170267-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:2:\"64\";s:13:\"shutter_speed\";s:7:\"0.00833\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7487,1189,'_wp_attached_file','2017/06/IMG_20170528_114401_779.jpg'),(7488,1189,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2448;s:6:\"height\";i:2448;s:4:\"file\";s:35:\"2017/06/IMG_20170528_114401_779.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20170528_114401_779-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"IMG_20170528_114401_779-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"IMG_20170528_114401_779-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"IMG_20170528_114401_779-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20170528_114401_779-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20170528_114401_779-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:35:\"IMG_20170528_114401_779-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7489,1190,'_wp_attached_file','2017/06/IMG_20170528_114401_779-1.jpg'),(7490,1190,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2448;s:6:\"height\";i:2448;s:4:\"file\";s:37:\"2017/06/IMG_20170528_114401_779-1.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:37:\"IMG_20170528_114401_779-1-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:37:\"IMG_20170528_114401_779-1-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:37:\"IMG_20170528_114401_779-1-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:39:\"IMG_20170528_114401_779-1-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:37:\"IMG_20170528_114401_779-1-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:37:\"IMG_20170528_114401_779-1-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:37:\"IMG_20170528_114401_779-1-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7491,1191,'_wp_attached_file','2017/06/IMG_20170528_055435.jpg'),(7492,1191,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/06/IMG_20170528_055435.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170528_055435-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170528_055435-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170528_055435-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170528_055435-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170528_055435-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170528_055435-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170528_055435-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1495950875\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"101\";s:13:\"shutter_speed\";s:18:\"0.0083333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7493,1190,'_edit_lock','1496321508:1'),(7494,1192,'_wp_attached_file','2017/06/received_1274166269340554-e1496332357764.jpeg'),(7495,1192,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1126;s:6:\"height\";i:1556;s:4:\"file\";s:53:\"2017/06/received_1274166269340554-e1496332357764.jpeg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:53:\"received_1274166269340554-e1496332357764-150x150.jpeg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:53:\"received_1274166269340554-e1496332357764-217x300.jpeg\";s:5:\"width\";i:217;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:54:\"received_1274166269340554-e1496332357764-768x1061.jpeg\";s:5:\"width\";i:768;s:6:\"height\";i:1061;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:54:\"received_1274166269340554-e1496332357764-741x1024.jpeg\";s:5:\"width\";i:741;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:53:\"received_1274166269340554-e1496332357764-450x250.jpeg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:53:\"received_1274166269340554-e1496332357764-300x415.jpeg\";s:5:\"width\";i:300;s:6:\"height\";i:415;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:53:\"received_1274166269340554-e1496332357764-640x640.jpeg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7496,1193,'_wp_attached_file','2017/06/received_1274166369340544.mp4'),(7497,1193,'_wp_attachment_metadata','a:9:{s:8:\"filesize\";i:1938663;s:9:\"mime_type\";s:15:\"video/quicktime\";s:6:\"length\";i:15;s:16:\"length_formatted\";s:4:\"0:15\";s:5:\"width\";i:368;s:6:\"height\";i:656;s:10:\"fileformat\";s:3:\"mp4\";s:10:\"dataformat\";s:9:\"quicktime\";s:5:\"audio\";a:7:{s:10:\"dataformat\";s:3:\"mp4\";s:5:\"codec\";s:19:\"ISO/IEC 14496-3 AAC\";s:11:\"sample_rate\";d:48000;s:8:\"channels\";i:2;s:15:\"bits_per_sample\";i:16;s:8:\"lossless\";b:0;s:11:\"channelmode\";s:6:\"stereo\";}}'),(7498,1193,'_edit_lock','1496321949:1'),(7499,1187,'_wp_attachment_image_alt','digging deeper than deep'),(7500,1178,'_thumbnail_id','1187'),(7501,1178,'_yoast_wpseo_focuskw_text_input','digging deeper than deep'),(7502,1178,'_yoast_wpseo_focuskw','digging deeper than deep'),(7503,1178,'_yoast_wpseo_metadesc','What\'s it like to dig DEEPER than deep... to find what\'s necessary to complete not just a marathon... but an ultramarathon? What do you find when you dig?'),(7504,1178,'_yoast_wpseo_linkdex','68'),(7505,1195,'_wp_attached_file','2017/06/race_3467_photo_53186068-e1496332024228.jpg'),(7506,1195,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1666;s:6:\"height\";i:2500;s:4:\"file\";s:51:\"2017/06/race_3467_photo_53186068-e1496332024228.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:51:\"race_3467_photo_53186068-e1496332024228-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:51:\"race_3467_photo_53186068-e1496332024228-200x300.jpg\";s:5:\"width\";i:200;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:52:\"race_3467_photo_53186068-e1496332024228-768x1152.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1152;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:52:\"race_3467_photo_53186068-e1496332024228-682x1024.jpg\";s:5:\"width\";i:682;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:51:\"race_3467_photo_53186068-e1496332024228-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:51:\"race_3467_photo_53186068-e1496332024228-300x450.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:450;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:51:\"race_3467_photo_53186068-e1496332024228-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"4\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:12:\"Canon EOS 7D\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1495997911\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:2:\"98\";s:3:\"iso\";s:4:\"1600\";s:13:\"shutter_speed\";s:7:\"0.00125\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"8\";s:8:\"keywords\";a:0:{}}}'),(7507,1196,'_wp_attached_file','2017/06/race_3467_photo_53186087-e1496332068455.jpg'),(7508,1196,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1666;s:6:\"height\";i:2500;s:4:\"file\";s:51:\"2017/06/race_3467_photo_53186087-e1496332068455.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:51:\"race_3467_photo_53186087-e1496332068455-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:51:\"race_3467_photo_53186087-e1496332068455-200x300.jpg\";s:5:\"width\";i:200;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:52:\"race_3467_photo_53186087-e1496332068455-768x1152.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1152;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:52:\"race_3467_photo_53186087-e1496332068455-682x1024.jpg\";s:5:\"width\";i:682;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:51:\"race_3467_photo_53186087-e1496332068455-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:51:\"race_3467_photo_53186087-e1496332068455-300x450.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:450;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:51:\"race_3467_photo_53186087-e1496332068455-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"4\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:12:\"Canon EOS 7D\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1495997911\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:2:\"98\";s:3:\"iso\";s:4:\"1600\";s:13:\"shutter_speed\";s:7:\"0.00125\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"8\";s:8:\"keywords\";a:0:{}}}'),(7509,1197,'_wp_attached_file','2017/06/race_3467_photo_53183385.jpg'),(7510,1197,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2500;s:6:\"height\";i:1666;s:4:\"file\";s:36:\"2017/06/race_3467_photo_53183385.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53183385-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53183385-300x200.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53183385-768x512.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:512;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"race_3467_photo_53183385-1024x682.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:682;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53183385-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53183385-300x200.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53183385-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"4\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:12:\"Canon EOS 7D\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1495982691\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:2:\"73\";s:3:\"iso\";s:3:\"800\";s:13:\"shutter_speed\";s:6:\"0.0005\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7511,1198,'_wp_attached_file','2017/06/race_3467_photo_53183355.jpg'),(7512,1198,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2500;s:6:\"height\";i:1666;s:4:\"file\";s:36:\"2017/06/race_3467_photo_53183355.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53183355-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:36:\"race_3467_photo_53183355-300x200.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:200;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53183355-768x512.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:512;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:37:\"race_3467_photo_53183355-1024x682.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:682;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53183355-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53183355-300x200.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53183355-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"4\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:12:\"Canon EOS 7D\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1495982690\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:2:\"93\";s:3:\"iso\";s:3:\"800\";s:13:\"shutter_speed\";s:8:\"0.000625\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(7513,1195,'_wp_attachment_backup_sizes','a:8:{s:9:\"full-orig\";a:3:{s:5:\"width\";i:2500;s:6:\"height\";i:1666;s:4:\"file\";s:28:\"race_3467_photo_53186068.jpg\";}s:14:\"thumbnail-orig\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53186068-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:11:\"medium-orig\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53186068-300x200.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:17:\"medium_large-orig\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53186068-768x512.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:512;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:10:\"large-orig\";a:4:{s:4:\"file\";s:37:\"race_3467_photo_53186068-1024x682.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:682;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:25:\"gg_gallery_thumbnail-orig\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53186068-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:26:\"shareaholic-thumbnail-orig\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53186068-300x200.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"uwl_insta_square-orig\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53186068-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}'),(7514,1196,'_wp_attachment_backup_sizes','a:8:{s:9:\"full-orig\";a:3:{s:5:\"width\";i:2500;s:6:\"height\";i:1666;s:4:\"file\";s:28:\"race_3467_photo_53186087.jpg\";}s:14:\"thumbnail-orig\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53186087-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:11:\"medium-orig\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53186087-300x200.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:17:\"medium_large-orig\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53186087-768x512.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:512;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:10:\"large-orig\";a:4:{s:4:\"file\";s:37:\"race_3467_photo_53186087-1024x682.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:682;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:25:\"gg_gallery_thumbnail-orig\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53186087-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:26:\"shareaholic-thumbnail-orig\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53186087-300x200.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:200;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"uwl_insta_square-orig\";a:4:{s:4:\"file\";s:36:\"race_3467_photo_53186087-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}'),(7515,1188,'_wp_attachment_backup_sizes','a:8:{s:9:\"full-orig\";a:3:{s:5:\"width\";i:2952;s:6:\"height\";i:5248;s:4:\"file\";s:26:\"IMG_20170528_190127233.jpg\";}s:14:\"thumbnail-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20170528_190127233-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:11:\"medium-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20170528_190127233-169x300.jpg\";s:5:\"width\";i:169;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:17:\"medium_large-orig\";a:4:{s:4:\"file\";s:35:\"IMG_20170528_190127233-768x1365.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1365;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:10:\"large-orig\";a:4:{s:4:\"file\";s:35:\"IMG_20170528_190127233-576x1024.jpg\";s:5:\"width\";i:576;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:25:\"gg_gallery_thumbnail-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20170528_190127233-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:26:\"shareaholic-thumbnail-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20170528_190127233-300x533.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:533;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"uwl_insta_square-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20170528_190127233-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}'),(7516,1192,'_wp_attachment_backup_sizes','a:8:{s:9:\"full-orig\";a:3:{s:5:\"width\";i:1152;s:6:\"height\";i:2048;s:4:\"file\";s:30:\"received_1274166269340554.jpeg\";}s:14:\"thumbnail-orig\";a:4:{s:4:\"file\";s:38:\"received_1274166269340554-150x150.jpeg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:11:\"medium-orig\";a:4:{s:4:\"file\";s:38:\"received_1274166269340554-169x300.jpeg\";s:5:\"width\";i:169;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:17:\"medium_large-orig\";a:4:{s:4:\"file\";s:39:\"received_1274166269340554-768x1365.jpeg\";s:5:\"width\";i:768;s:6:\"height\";i:1365;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:10:\"large-orig\";a:4:{s:4:\"file\";s:39:\"received_1274166269340554-576x1024.jpeg\";s:5:\"width\";i:576;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:25:\"gg_gallery_thumbnail-orig\";a:4:{s:4:\"file\";s:38:\"received_1274166269340554-450x250.jpeg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:26:\"shareaholic-thumbnail-orig\";a:4:{s:4:\"file\";s:38:\"received_1274166269340554-300x533.jpeg\";s:5:\"width\";i:300;s:6:\"height\";i:533;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"uwl_insta_square-orig\";a:4:{s:4:\"file\";s:38:\"received_1274166269340554-640x640.jpeg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}'),(7519,1178,'_wpas_done_all','1'),(7521,1178,'_wp_old_slug','the-pineland-push-podcast-40'),(7529,1204,'_meta-generate-page-header-content-autop',''),(7530,1204,'_meta-generate-page-header-content-padding',''),(7531,1204,'_meta-generate-page-header-image-background',''),(7532,1204,'_meta-generate-page-header-full-screen',''),(7533,1204,'_meta-generate-page-header-vertical-center',''),(7534,1204,'_meta-generate-page-header-image-background-fixed',''),(7535,1204,'_edit_lock','1497546180:1'),(7536,1204,'_edit_last','1'),(7537,1204,'libsyn-post-episode-itunes','no'),(7538,1204,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(7539,1204,'libsyn-post-episode-player_use_theme','custom'),(7540,1204,'libsyn-post-episode-player_width','450'),(7541,1204,'libsyn-post-episode-player_height','90'),(7542,1204,'libsyn-post-episode-player_placement','top'),(7543,1204,'libsyn-post-episode-player_custom_color','32cd32'),(7544,1204,'libsyn-post-episode-advanced-destination-form-data','[]'),(7545,1204,'_yoast_wpseo_content_score','90'),(7546,1204,'_generate-disable-header',''),(7547,1204,'_generate-disable-nav',''),(7548,1204,'_generate-disable-secondary-nav',''),(7549,1204,'_generate-disable-post-image',''),(7550,1204,'_generate-disable-headline',''),(7551,1204,'_generate-disable-footer',''),(7552,1204,'_meta-generate-page-header-content',''),(7553,1204,'_meta-generate-page-header-image',''),(7554,1204,'_meta-generate-page-header-image-id','0'),(7555,1204,'_meta-generate-page-header-image-link',''),(7556,1204,'_meta-generate-page-header-enable-image-crop','disable'),(7557,1204,'_meta-generate-page-header-image-width','1200'),(7558,1204,'_meta-generate-page-header-image-height','0'),(7559,1204,'_meta-generate-page-header-add-to-excerpt',''),(7560,1204,'_meta-generate-page-header-image-background-type','contained'),(7561,1204,'_meta-generate-page-header-image-background-alignment','left'),(7562,1204,'_meta-generate-page-header-image-background-spacing','0'),(7563,1204,'_meta-generate-page-header-image-background-color',''),(7564,1204,'_meta-generate-page-header-image-background-text-color',''),(7565,1204,'_meta-generate-page-header-image-background-link-color',''),(7566,1204,'_meta-generate-page-header-image-background-link-color-hover',''),(7567,1204,'_yoast_wpseo_primary_category','390'),(7568,1206,'_meta-generate-page-header-content-autop',''),(7569,1206,'_meta-generate-page-header-content-padding',''),(7570,1206,'_meta-generate-page-header-image-background',''),(7571,1206,'_meta-generate-page-header-full-screen',''),(7572,1206,'_meta-generate-page-header-vertical-center',''),(7573,1206,'_meta-generate-page-header-image-background-fixed',''),(7574,1206,'_wp_desired_post_slug',''),(7575,1208,'_wp_attached_file','2017/06/wordswag_1496978880818.png'),(7576,1208,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2048;s:4:\"file\";s:34:\"2017/06/wordswag_1496978880818.png\";s:5:\"sizes\";a:11:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1496978880818-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1496978880818-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1496978880818-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1496978880818-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1496978880818-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1496978880818-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"wordswag_1496978880818-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1496978880818-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1496978880818-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1496978880818-1200x1200.png\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1496978880818-600x2048.png\";s:5:\"width\";i:600;s:6:\"height\";i:2048;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7577,1208,'_wp_attachment_image_alt','The New Workout Plan Podcast Ep 41'),(7578,1204,'_thumbnail_id','1208'),(7579,1204,'_yoast_wpseo_focuskw_text_input','new workout plan'),(7580,1204,'_yoast_wpseo_focuskw','new workout plan'),(7581,1204,'_yoast_wpseo_metadesc','It\'s time we stop wasting our effort. It\'s time for a plan that actually works. The New Workout Plan is about to turn your fitness world on its head.'),(7582,1204,'_yoast_wpseo_linkdex','80'),(7585,1204,'_wpas_done_all','1'),(7586,18,'_edit_lock','1497440709:1'),(7587,1204,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537440366;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1687;}i:1;a:1:{s:2:\"id\";i:1610;}i:2;a:1:{s:2:\"id\";i:1082;}}}}'),(7760,1223,'_wpas_done_all','1'),(7820,1229,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537030707;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1722;}i:1;a:1:{s:2:\"id\";i:1754;}i:2;a:1:{s:2:\"id\";i:843;}}}}'),(7819,1229,'_yoast_wpseo_metadesc','Summer can be more than just hot, sticky, and oppressive. Let\'s have some fun... and make this the best summer ever! I\'ve got 5 easy ways for you to do it.'),(7818,1229,'_yoast_wpseo_linkdex','77'),(7596,1212,'_meta-generate-page-header-content-autop',''),(7597,1212,'_meta-generate-page-header-content-padding',''),(7598,1212,'_meta-generate-page-header-image-background',''),(7599,1212,'_meta-generate-page-header-full-screen',''),(7600,1212,'_meta-generate-page-header-vertical-center',''),(7601,1212,'_meta-generate-page-header-image-background-fixed',''),(7602,1212,'_edit_lock','1499017798:1'),(7603,1212,'_edit_last','1'),(7604,1212,'libsyn-post-episode-itunes','no'),(7605,1212,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(7606,1212,'libsyn-post-episode-player_use_theme','custom'),(7607,1212,'libsyn-post-episode-player_width','450'),(7608,1212,'libsyn-post-episode-player_height','90'),(7609,1212,'libsyn-post-episode-player_placement','top'),(7610,1212,'libsyn-post-episode-player_custom_color','32cd32'),(7611,1212,'libsyn-post-episode-advanced-destination-form-data','[]'),(7612,1212,'_yoast_wpseo_focuskw_text_input','Race Director Lies'),(7613,1212,'_yoast_wpseo_focuskw','Race Director Lies'),(7614,1212,'_yoast_wpseo_linkdex','44'),(7615,1212,'_yoast_wpseo_content_score','90'),(7616,1212,'_generate-disable-header',''),(7617,1212,'_generate-disable-nav',''),(7618,1212,'_generate-disable-secondary-nav',''),(7619,1212,'_generate-disable-post-image',''),(7620,1212,'_generate-disable-headline',''),(7621,1212,'_generate-disable-footer',''),(7622,1212,'_meta-generate-page-header-content',''),(7623,1212,'_meta-generate-page-header-image',''),(7624,1212,'_meta-generate-page-header-image-id','0'),(7625,1212,'_meta-generate-page-header-image-link',''),(7626,1212,'_meta-generate-page-header-enable-image-crop','disable'),(7627,1212,'_meta-generate-page-header-image-width','1200'),(7628,1212,'_meta-generate-page-header-image-height','0'),(7629,1212,'_meta-generate-page-header-add-to-excerpt',''),(7630,1212,'_meta-generate-page-header-image-background-type','contained'),(7631,1212,'_meta-generate-page-header-image-background-alignment','left'),(7632,1212,'_meta-generate-page-header-image-background-spacing','0'),(7633,1212,'_meta-generate-page-header-image-background-color',''),(7634,1212,'_meta-generate-page-header-image-background-text-color',''),(7635,1212,'_meta-generate-page-header-image-background-link-color',''),(7636,1212,'_meta-generate-page-header-image-background-link-color-hover',''),(7637,1212,'_yoast_wpseo_primary_category','4'),(7757,1223,'_thumbnail_id','1224'),(7825,1247,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/06/IMG_20170623_113512.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170623_113512-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170623_113512-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170623_113512-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170623_113512-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170623_113512-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170623_113512-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170623_113512-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1498217712\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:4:\"2025\";s:13:\"shutter_speed\";s:17:\"0.066666666666667\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7824,1247,'_wp_attached_file','2017/06/IMG_20170623_113512.jpg'),(7823,1246,'_wp_attachment_image_alt','Camelbak eddy 1 liter bottle'),(7821,1246,'_wp_attached_file','2017/06/IMG_20170623_113439.jpg'),(7822,1246,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/06/IMG_20170623_113439.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170623_113439-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"IMG_20170623_113439-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170623_113439-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"IMG_20170623_113439-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170623_113439-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170623_113439-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170623_113439-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1498217679\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"280\";s:13:\"shutter_speed\";s:5:\"0.025\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7817,1229,'_yoast_wpseo_focuskw','best summer ever'),(7816,1229,'_yoast_wpseo_focuskw_text_input','best summer ever'),(7711,1223,'_meta-generate-page-header-content-autop',''),(7712,1223,'_meta-generate-page-header-content-padding',''),(7713,1223,'_meta-generate-page-header-image-background',''),(7714,1223,'_meta-generate-page-header-full-screen',''),(7715,1223,'_meta-generate-page-header-vertical-center',''),(7716,1223,'_meta-generate-page-header-image-background-fixed',''),(7717,1223,'_edit_lock','1498153691:1'),(7718,1223,'_edit_last','1'),(7719,1224,'_wp_attached_file','2017/06/wordswag_1497502754187.png'),(7720,1224,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2048;s:4:\"file\";s:34:\"2017/06/wordswag_1497502754187.png\";s:5:\"sizes\";a:11:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1497502754187-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1497502754187-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1497502754187-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1497502754187-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1497502754187-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1497502754187-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"wordswag_1497502754187-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1497502754187-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1497502754187-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1497502754187-1200x1200.png\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1497502754187-600x2048.png\";s:5:\"width\";i:600;s:6:\"height\";i:2048;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7721,1223,'libsyn-post-episode-itunes','no'),(7722,1223,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(7723,1223,'libsyn-post-episode-player_use_theme','custom'),(7724,1223,'libsyn-post-episode-player_width','450'),(7725,1223,'libsyn-post-episode-player_height','90'),(7726,1223,'libsyn-post-episode-player_placement','top'),(7727,1223,'libsyn-post-episode-player_custom_color','32cd32'),(7728,1223,'libsyn-post-episode-advanced-destination-form-data','[]'),(7729,1223,'_yoast_wpseo_focuskw_text_input','Does Your Gym Really Love You?'),(7730,1223,'_yoast_wpseo_focuskw','Does Your Gym Really Love You?'),(7731,1223,'_yoast_wpseo_metadesc','In a sea of apathy, on a difficult journey, wouldn\'t it be nice if someone cared? You\'ve got to find right support... and maybe the right gym.'),(7732,1223,'_yoast_wpseo_linkdex','74'),(7733,1223,'_yoast_wpseo_content_score','90'),(7734,1223,'_generate-disable-header',''),(7735,1223,'_generate-disable-nav',''),(7736,1223,'_generate-disable-secondary-nav',''),(7737,1223,'_generate-disable-post-image',''),(7738,1223,'_generate-disable-headline',''),(7739,1223,'_generate-disable-footer',''),(7740,1223,'_meta-generate-page-header-content',''),(7741,1223,'_meta-generate-page-header-image',''),(7742,1223,'_meta-generate-page-header-image-id','0'),(7743,1223,'_meta-generate-page-header-image-link',''),(7744,1223,'_meta-generate-page-header-enable-image-crop','disable'),(7745,1223,'_meta-generate-page-header-image-width','1200'),(7746,1223,'_meta-generate-page-header-image-height','0'),(7747,1223,'_meta-generate-page-header-add-to-excerpt',''),(7748,1223,'_meta-generate-page-header-image-background-type','contained'),(7749,1223,'_meta-generate-page-header-image-background-alignment','left'),(7750,1223,'_meta-generate-page-header-image-background-spacing','0'),(7751,1223,'_meta-generate-page-header-image-background-color',''),(7752,1223,'_meta-generate-page-header-image-background-text-color',''),(7753,1223,'_meta-generate-page-header-image-background-link-color',''),(7754,1223,'_meta-generate-page-header-image-background-link-color-hover',''),(7755,1223,'_yoast_wpseo_primary_category','390'),(7756,1224,'_wp_attachment_image_alt','does your gym really love you'),(7762,1223,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537306068;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1161;}i:1;a:1:{s:2:\"id\";i:1610;}i:2;a:1:{s:2:\"id\";i:1634;}}}}'),(7763,1229,'_meta-generate-page-header-content-autop',''),(7764,1229,'_meta-generate-page-header-content-padding',''),(7765,1229,'_meta-generate-page-header-image-background',''),(7766,1229,'_meta-generate-page-header-full-screen',''),(7767,1229,'_meta-generate-page-header-vertical-center',''),(7768,1229,'_meta-generate-page-header-image-background-fixed',''),(7769,1229,'_edit_lock','1498849213:1'),(7770,1229,'_edit_last','1'),(7771,1229,'libsyn-post-episode-itunes','no'),(7772,1229,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(7773,1229,'libsyn-post-episode-player_use_theme','custom'),(7774,1229,'libsyn-post-episode-player_width','450'),(7775,1229,'libsyn-post-episode-player_height','90'),(7776,1229,'libsyn-post-episode-player_placement','top'),(7777,1229,'libsyn-post-episode-player_custom_color','32cd32'),(7778,1229,'libsyn-post-episode-advanced-destination-form-data','[]'),(7779,1229,'_yoast_wpseo_content_score','90'),(7780,1229,'_generate-disable-header',''),(7781,1229,'_generate-disable-nav',''),(7782,1229,'_generate-disable-secondary-nav',''),(7783,1229,'_generate-disable-post-image',''),(7784,1229,'_generate-disable-headline',''),(7785,1229,'_generate-disable-footer',''),(7786,1229,'_meta-generate-page-header-content',''),(7787,1229,'_meta-generate-page-header-image',''),(7788,1229,'_meta-generate-page-header-image-id','0'),(7789,1229,'_meta-generate-page-header-image-link',''),(7790,1229,'_meta-generate-page-header-enable-image-crop','disable'),(7791,1229,'_meta-generate-page-header-image-width','1200'),(7792,1229,'_meta-generate-page-header-image-height','0'),(7793,1229,'_meta-generate-page-header-add-to-excerpt',''),(7794,1229,'_meta-generate-page-header-image-background-type','contained'),(7795,1229,'_meta-generate-page-header-image-background-alignment','left'),(7796,1229,'_meta-generate-page-header-image-background-spacing','0'),(7797,1229,'_meta-generate-page-header-image-background-color',''),(7798,1229,'_meta-generate-page-header-image-background-text-color',''),(7799,1229,'_meta-generate-page-header-image-background-link-color',''),(7800,1229,'_meta-generate-page-header-image-background-link-color-hover',''),(7801,1229,'_yoast_wpseo_primary_category',''),(7826,1247,'_wp_attachment_image_alt','sunscreen spray and lotion'),(7827,1248,'_wp_attached_file','2017/06/PhotoGrid_1498152785203.png'),(7828,1248,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:662;s:6:\"height\";i:662;s:4:\"file\";s:35:\"2017/06/PhotoGrid_1498152785203.png\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1498152785203-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1498152785203-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1498152785203-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1498152785203-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1498152785203-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7829,1249,'_wp_attached_file','2017/06/wordswag_1498235700512.png'),(7830,1249,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2048;s:4:\"file\";s:34:\"2017/06/wordswag_1498235700512.png\";s:5:\"sizes\";a:11:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1498235700512-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1498235700512-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1498235700512-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1498235700512-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1498235700512-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1498235700512-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"wordswag_1498235700512-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1498235700512-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1498235700512-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1498235700512-600x2048.png\";s:5:\"width\";i:600;s:6:\"height\";i:2048;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1498235700512-1200x1200.png\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7831,1249,'_wp_attachment_image_alt','5 easy ways to have the best summer ever'),(7832,1229,'_thumbnail_id','1249'),(7836,1229,'_wpas_done_all','1'),(7837,1252,'_meta-generate-page-header-content-autop',''),(7838,1252,'_meta-generate-page-header-content-padding',''),(7839,1252,'_meta-generate-page-header-image-background',''),(7840,1252,'_meta-generate-page-header-full-screen',''),(7841,1252,'_meta-generate-page-header-vertical-center',''),(7842,1252,'_meta-generate-page-header-image-background-fixed',''),(7843,1252,'_edit_lock','1498670022:1'),(7844,1252,'_edit_last','1'),(7845,1252,'libsyn-post-episode-itunes','no'),(7846,1252,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(7847,1252,'libsyn-post-episode-player_use_theme','custom'),(7848,1252,'libsyn-post-episode-player_width','450'),(7849,1252,'libsyn-post-episode-player_height','90'),(7850,1252,'libsyn-post-episode-player_placement','top'),(7851,1252,'libsyn-post-episode-player_custom_color','32cd32'),(7852,1252,'libsyn-post-episode-advanced-destination-form-data','[]'),(7853,1252,'_yoast_wpseo_focuskw_text_input','succeed in fitness'),(7854,1252,'_yoast_wpseo_focuskw','succeed in fitness'),(7855,1252,'_yoast_wpseo_linkdex','19'),(7856,1252,'_yoast_wpseo_content_score','30'),(7857,1252,'_generate-disable-header',''),(7858,1252,'_generate-disable-nav',''),(7859,1252,'_generate-disable-secondary-nav',''),(7860,1252,'_generate-disable-post-image',''),(7861,1252,'_generate-disable-headline',''),(7862,1252,'_generate-disable-footer',''),(7863,1252,'_meta-generate-page-header-content',''),(7864,1252,'_meta-generate-page-header-image',''),(7865,1252,'_meta-generate-page-header-image-id','0'),(7866,1252,'_meta-generate-page-header-image-link',''),(7867,1252,'_meta-generate-page-header-enable-image-crop','disable'),(7868,1252,'_meta-generate-page-header-image-width','1200'),(7869,1252,'_meta-generate-page-header-image-height','0'),(7870,1252,'_meta-generate-page-header-add-to-excerpt',''),(7871,1252,'_meta-generate-page-header-image-background-type','contained'),(7872,1252,'_meta-generate-page-header-image-background-alignment','left'),(7873,1252,'_meta-generate-page-header-image-background-spacing','0'),(7874,1252,'_meta-generate-page-header-image-background-color',''),(7875,1252,'_meta-generate-page-header-image-background-text-color',''),(7876,1252,'_meta-generate-page-header-image-background-link-color',''),(7877,1252,'_meta-generate-page-header-image-background-link-color-hover',''),(7878,1252,'_yoast_wpseo_primary_category','390'),(7879,1254,'_meta-generate-page-header-content-autop',''),(7880,1254,'_meta-generate-page-header-content-padding',''),(7881,1254,'_meta-generate-page-header-image-background',''),(7882,1254,'_meta-generate-page-header-full-screen',''),(7883,1254,'_meta-generate-page-header-vertical-center',''),(7884,1254,'_meta-generate-page-header-image-background-fixed',''),(7885,1254,'_edit_lock','1499400035:1'),(7886,1254,'_edit_last','1'),(7887,1254,'libsyn-post-episode-itunes','no'),(7888,1254,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(7889,1254,'libsyn-post-episode-player_use_theme','custom'),(7890,1254,'libsyn-post-episode-player_width','450'),(7891,1254,'libsyn-post-episode-player_height','90'),(7892,1254,'libsyn-post-episode-player_placement','top'),(7893,1254,'libsyn-post-episode-player_custom_color','32cd32'),(7894,1254,'libsyn-post-episode-advanced-destination-form-data','[]'),(7895,1254,'_yoast_wpseo_content_score','90'),(7896,1254,'_generate-disable-header',''),(7897,1254,'_generate-disable-nav',''),(7898,1254,'_generate-disable-secondary-nav',''),(7899,1254,'_generate-disable-post-image',''),(7900,1254,'_generate-disable-headline',''),(7901,1254,'_generate-disable-footer',''),(7902,1254,'_meta-generate-page-header-content',''),(7903,1254,'_meta-generate-page-header-image',''),(7904,1254,'_meta-generate-page-header-image-id','0'),(7905,1254,'_meta-generate-page-header-image-link',''),(7906,1254,'_meta-generate-page-header-enable-image-crop','disable'),(7907,1254,'_meta-generate-page-header-image-width','1200'),(7908,1254,'_meta-generate-page-header-image-height','0'),(7909,1254,'_meta-generate-page-header-add-to-excerpt',''),(7910,1254,'_meta-generate-page-header-image-background-type','contained'),(7911,1254,'_meta-generate-page-header-image-background-alignment','left'),(7912,1254,'_meta-generate-page-header-image-background-spacing','0'),(7913,1254,'_meta-generate-page-header-image-background-color',''),(7914,1254,'_meta-generate-page-header-image-background-text-color',''),(7915,1254,'_meta-generate-page-header-image-background-link-color',''),(7916,1254,'_meta-generate-page-header-image-background-link-color-hover',''),(7917,1254,'_yoast_wpseo_primary_category','390'),(7918,1256,'_wp_attached_file','2017/06/wordswag_1498790561708.png'),(7919,1256,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2047;s:4:\"file\";s:34:\"2017/06/wordswag_1498790561708.png\";s:5:\"sizes\";a:11:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1498790561708-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1498790561708-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1498790561708-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1498790561708-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1498790561708-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1498790561708-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"wordswag_1498790561708-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1498790561708-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1498790561708-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1498790561708-600x2047.png\";s:5:\"width\";i:600;s:6:\"height\";i:2047;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1498790561708-1200x1200.png\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(7920,1256,'_wp_attachment_image_alt','3 powerful life lessons I learned in a graveyard'),(7921,1254,'_thumbnail_id','1256'),(7922,1254,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537910433;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1403;}i:1;a:1:{s:2:\"id\";i:843;}i:2;a:1:{s:2:\"id\";i:1161;}}}}'),(7930,1254,'_wpas_done_all','1'),(7926,1254,'_yoast_wpseo_focuskw_text_input','graveyard'),(7927,1254,'_yoast_wpseo_focuskw','graveyard'),(7928,1254,'_yoast_wpseo_metadesc','It\'s amazing what the dead still have left to teach us. Sometimes, the most powerful lessons are learned by accident and chance...'),(7929,1254,'_yoast_wpseo_linkdex','83'),(7931,1260,'_meta-generate-page-header-content-autop',''),(7932,1260,'_meta-generate-page-header-content-padding',''),(7935,1260,'_meta-generate-page-header-vertical-center',''),(7936,1260,'_meta-generate-page-header-image-background-fixed',''),(7937,1260,'_edit_lock','1499020521:1'),(7938,1260,'_edit_last','1'),(7939,1260,'libsyn-post-episode-itunes','no'),(7940,1260,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(7941,1260,'libsyn-post-episode-player_use_theme','custom'),(7942,1260,'libsyn-post-episode-player_width','450'),(7943,1260,'libsyn-post-episode-player_height','90'),(7944,1260,'libsyn-post-episode-player_placement','top'),(7945,1260,'libsyn-post-episode-player_custom_color','32cd32'),(7946,1260,'libsyn-post-episode-advanced-destination-form-data','[]'),(7947,1260,'_yoast_wpseo_content_score','30'),(7948,1260,'_generate-disable-header',''),(7949,1260,'_generate-disable-nav',''),(7950,1260,'_generate-disable-secondary-nav',''),(7951,1260,'_generate-disable-post-image',''),(7952,1260,'_generate-disable-headline',''),(7953,1260,'_generate-disable-footer',''),(7954,1260,'_meta-generate-page-header-content',''),(7955,1260,'_meta-generate-page-header-image',''),(7956,1260,'_meta-generate-page-header-image-id','0'),(7957,1260,'_meta-generate-page-header-image-link',''),(7958,1260,'_meta-generate-page-header-enable-image-crop','disable'),(7959,1260,'_meta-generate-page-header-image-width','1200'),(7960,1260,'_meta-generate-page-header-image-height','0'),(7961,1260,'_meta-generate-page-header-add-to-excerpt',''),(7962,1260,'_meta-generate-page-header-image-background-type','contained'),(7963,1260,'_meta-generate-page-header-image-background-alignment','left'),(7964,1260,'_meta-generate-page-header-image-background-spacing','0'),(7965,1260,'_meta-generate-page-header-image-background-color',''),(7966,1260,'_meta-generate-page-header-image-background-text-color',''),(7967,1260,'_meta-generate-page-header-image-background-link-color',''),(7968,1260,'_meta-generate-page-header-image-background-link-color-hover',''),(7969,1260,'_yoast_wpseo_primary_category',''),(7970,1262,'_meta-generate-page-header-content-autop',''),(7971,1262,'_meta-generate-page-header-content-padding',''),(7972,1262,'_meta-generate-page-header-image-background',''),(7973,1262,'_meta-generate-page-header-full-screen',''),(7974,1262,'_meta-generate-page-header-vertical-center',''),(7975,1262,'_meta-generate-page-header-image-background-fixed',''),(7976,1262,'_edit_lock','1499020597:1'),(7977,1262,'_edit_last','1'),(7978,1262,'libsyn-post-episode-itunes','no'),(7979,1262,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(7980,1262,'libsyn-post-episode-player_use_theme','custom'),(7981,1262,'libsyn-post-episode-player_width','450'),(7982,1262,'libsyn-post-episode-player_height','90'),(7983,1262,'libsyn-post-episode-player_placement','top'),(7984,1262,'libsyn-post-episode-player_custom_color','32cd32'),(7985,1262,'libsyn-post-episode-advanced-destination-form-data','[]'),(7986,1262,'_yoast_wpseo_content_score','30'),(7987,1262,'_generate-disable-header',''),(7988,1262,'_generate-disable-nav',''),(7989,1262,'_generate-disable-secondary-nav',''),(7990,1262,'_generate-disable-post-image',''),(7991,1262,'_generate-disable-headline',''),(7992,1262,'_generate-disable-footer',''),(7993,1262,'_meta-generate-page-header-content',''),(7994,1262,'_meta-generate-page-header-image',''),(7995,1262,'_meta-generate-page-header-image-id','0'),(7996,1262,'_meta-generate-page-header-image-link',''),(7997,1262,'_meta-generate-page-header-enable-image-crop','disable'),(7998,1262,'_meta-generate-page-header-image-width','1200'),(7999,1262,'_meta-generate-page-header-image-height','0'),(8000,1262,'_meta-generate-page-header-add-to-excerpt',''),(8001,1262,'_meta-generate-page-header-image-background-type','contained'),(8002,1262,'_meta-generate-page-header-image-background-alignment','left'),(8003,1262,'_meta-generate-page-header-image-background-spacing','0'),(8004,1262,'_meta-generate-page-header-image-background-color',''),(8005,1262,'_meta-generate-page-header-image-background-text-color',''),(8006,1262,'_meta-generate-page-header-image-background-link-color',''),(8007,1262,'_meta-generate-page-header-image-background-link-color-hover',''),(8008,1262,'_yoast_wpseo_primary_category',''),(8018,1265,'_meta-generate-page-header-image-background',''),(8019,1265,'_meta-generate-page-header-full-screen',''),(8020,1265,'_meta-generate-page-header-vertical-center',''),(8021,1265,'_meta-generate-page-header-image-background-fixed',''),(8023,1265,'_edit_lock','1500044326:1'),(8024,1265,'_edit_last','1'),(8026,1268,'_wp_attached_file','2017/07/wordswag_1499399700735.png'),(8027,1268,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2047;s:4:\"file\";s:34:\"2017/07/wordswag_1499399700735.png\";s:5:\"sizes\";a:11:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1499399700735-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1499399700735-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1499399700735-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1499399700735-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1499399700735-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1499399700735-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"wordswag_1499399700735-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1499399700735-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1499399700735-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1499399700735-1200x1200.png\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1499399700735-600x2047.png\";s:5:\"width\";i:600;s:6:\"height\";i:2047;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8028,1265,'libsyn-post-episode-itunes','no'),(8029,1265,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(8030,1265,'libsyn-post-episode-player_use_theme','custom'),(8031,1265,'libsyn-post-episode-player_width','450'),(8032,1265,'libsyn-post-episode-player_height','90'),(8033,1265,'libsyn-post-episode-player_placement','top'),(8034,1265,'libsyn-post-episode-player_custom_color','32cd32'),(8035,1265,'libsyn-post-episode-advanced-destination-form-data','[]'),(8036,1265,'_yoast_wpseo_focuskw_text_input','snake oil'),(8037,1265,'_yoast_wpseo_focuskw','snake oil'),(8038,1265,'_yoast_wpseo_metadesc','As many people as there are trying to help... sadly, there\'s twice as many trying to make a quick buck selling snake oil at your expense.'),(8039,1265,'_yoast_wpseo_linkdex','79'),(8040,1265,'_yoast_wpseo_content_score','90'),(8041,1265,'_generate-disable-header',''),(8042,1265,'_generate-disable-nav',''),(8043,1265,'_generate-disable-secondary-nav',''),(8044,1265,'_generate-disable-post-image',''),(8045,1265,'_generate-disable-headline',''),(8046,1265,'_generate-disable-footer',''),(8047,1265,'_meta-generate-page-header-content',''),(8048,1265,'_meta-generate-page-header-image',''),(8049,1265,'_meta-generate-page-header-image-id','0'),(8050,1265,'_meta-generate-page-header-image-link',''),(8051,1265,'_meta-generate-page-header-enable-image-crop','disable'),(8052,1265,'_meta-generate-page-header-image-width','1200'),(8053,1265,'_meta-generate-page-header-image-height','0'),(8054,1265,'_meta-generate-page-header-add-to-excerpt',''),(8055,1265,'_meta-generate-page-header-image-background-type','contained'),(8056,1265,'_meta-generate-page-header-image-background-alignment','left'),(8057,1265,'_meta-generate-page-header-image-background-spacing','0'),(8058,1265,'_meta-generate-page-header-image-background-color',''),(8059,1265,'_meta-generate-page-header-image-background-text-color',''),(8060,1265,'_meta-generate-page-header-image-background-link-color',''),(8061,1265,'_meta-generate-page-header-image-background-link-color-hover',''),(8062,1265,'_yoast_wpseo_primary_category','390'),(8063,1268,'_wp_attachment_image_alt','snake oil and deception in the fitness world'),(8064,1265,'_thumbnail_id','1268'),(8065,1265,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537440204;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1610;}i:1;a:1:{s:2:\"id\";i:1204;}i:2;a:1:{s:2:\"id\";i:1651;}}}}'),(8069,1265,'_wpas_done_all','1'),(8084,1274,'_meta-generate-page-header-content-autop',''),(8085,1274,'_meta-generate-page-header-content-padding',''),(8086,1274,'_meta-generate-page-header-image-background',''),(8087,1274,'_meta-generate-page-header-full-screen',''),(8088,1274,'_meta-generate-page-header-vertical-center',''),(8089,1274,'_meta-generate-page-header-image-background-fixed',''),(8090,1274,'_edit_lock','1502974365:1'),(8091,1274,'_edit_last','1'),(8092,1274,'libsyn-post-episode-itunes','no'),(8093,1274,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(8094,1274,'libsyn-post-episode-player_use_theme','custom'),(8095,1274,'libsyn-post-episode-player_width','450'),(8096,1274,'libsyn-post-episode-player_height','90'),(8097,1274,'libsyn-post-episode-player_placement','top'),(8098,1274,'libsyn-post-episode-player_custom_color','32cd32'),(8099,1274,'libsyn-post-episode-advanced-destination-form-data','[]'),(8100,1274,'_yoast_wpseo_content_score','90'),(8101,1274,'_generate-disable-header',''),(8102,1274,'_generate-disable-nav',''),(8103,1274,'_generate-disable-secondary-nav',''),(8104,1274,'_generate-disable-post-image',''),(8105,1274,'_generate-disable-headline',''),(8106,1274,'_generate-disable-footer',''),(8107,1274,'_meta-generate-page-header-content',''),(8108,1274,'_meta-generate-page-header-image',''),(8109,1274,'_meta-generate-page-header-image-id','0'),(8110,1274,'_meta-generate-page-header-image-link',''),(8111,1274,'_meta-generate-page-header-enable-image-crop','disable'),(8112,1274,'_meta-generate-page-header-image-width','1200'),(8113,1274,'_meta-generate-page-header-image-height','0'),(8114,1274,'_meta-generate-page-header-add-to-excerpt',''),(8115,1274,'_meta-generate-page-header-image-background-type','contained'),(8116,1274,'_meta-generate-page-header-image-background-alignment','left'),(8117,1274,'_meta-generate-page-header-image-background-spacing','0'),(8118,1274,'_meta-generate-page-header-image-background-color',''),(8119,1274,'_meta-generate-page-header-image-background-text-color',''),(8120,1274,'_meta-generate-page-header-image-background-link-color',''),(8121,1274,'_meta-generate-page-header-image-background-link-color-hover',''),(8122,1274,'_yoast_wpseo_primary_category','8'),(8123,1276,'_meta-generate-page-header-content-autop',''),(8124,1276,'_meta-generate-page-header-content-padding',''),(8125,1276,'_meta-generate-page-header-image-background',''),(8126,1276,'_meta-generate-page-header-full-screen',''),(8127,1276,'_meta-generate-page-header-vertical-center',''),(8128,1276,'_meta-generate-page-header-image-background-fixed',''),(8129,1276,'_edit_lock','1501000718:1'),(8130,1276,'_edit_last','1'),(8131,1277,'_wp_attached_file','2017/07/wordswag_1500006082462.png'),(8132,1277,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2048;s:4:\"file\";s:34:\"2017/07/wordswag_1500006082462.png\";s:5:\"sizes\";a:11:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1500006082462-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1500006082462-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1500006082462-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1500006082462-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1500006082462-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1500006082462-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"wordswag_1500006082462-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1500006082462-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1500006082462-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1500006082462-600x2048.png\";s:5:\"width\";i:600;s:6:\"height\";i:2048;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1500006082462-1200x1200.png\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8133,1277,'_wp_attachment_image_alt','How To Embrace The Powerful Secret Weapon Inside You.'),(8134,1276,'_thumbnail_id','1277'),(8135,1276,'libsyn-post-episode-itunes','no'),(8136,1276,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(8137,1276,'libsyn-post-episode-player_use_theme','custom'),(8138,1276,'libsyn-post-episode-player_width','450'),(8139,1276,'libsyn-post-episode-player_height','90'),(8140,1276,'libsyn-post-episode-player_placement','top'),(8141,1276,'libsyn-post-episode-player_custom_color','32cd32'),(8142,1276,'libsyn-post-episode-advanced-destination-form-data','[]'),(8143,1276,'_yoast_wpseo_focuskw_text_input','secret weapon'),(8144,1276,'_yoast_wpseo_focuskw','secret weapon'),(8145,1276,'_yoast_wpseo_metadesc','It\'s amazing just how much power \"belief\" has... and just how far it can get you. Once you\'ve got that, you can assemble the complete secret weapon.'),(8146,1276,'_yoast_wpseo_linkdex','79'),(8147,1276,'_yoast_wpseo_content_score','90'),(8148,1276,'_generate-disable-header',''),(8149,1276,'_generate-disable-nav',''),(8150,1276,'_generate-disable-secondary-nav',''),(8151,1276,'_generate-disable-post-image',''),(8152,1276,'_generate-disable-headline',''),(8153,1276,'_generate-disable-footer',''),(8154,1276,'_meta-generate-page-header-content',''),(8155,1276,'_meta-generate-page-header-image',''),(8156,1276,'_meta-generate-page-header-image-id','0'),(8157,1276,'_meta-generate-page-header-image-link',''),(8158,1276,'_meta-generate-page-header-enable-image-crop','disable'),(8159,1276,'_meta-generate-page-header-image-width','1200'),(8160,1276,'_meta-generate-page-header-image-height','0'),(8161,1276,'_meta-generate-page-header-add-to-excerpt',''),(8162,1276,'_meta-generate-page-header-image-background-type','contained'),(8163,1276,'_meta-generate-page-header-image-background-alignment','left'),(8164,1276,'_meta-generate-page-header-image-background-spacing','0'),(8165,1276,'_meta-generate-page-header-image-background-color',''),(8166,1276,'_meta-generate-page-header-image-background-text-color',''),(8167,1276,'_meta-generate-page-header-image-background-link-color',''),(8168,1276,'_meta-generate-page-header-image-background-link-color-hover',''),(8169,1276,'_yoast_wpseo_primary_category','390'),(8170,1276,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537480372;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1283;}i:1;a:1:{s:2:\"id\";i:1610;}i:2;a:1:{s:2:\"id\";i:1161;}}}}'),(8174,1276,'_wpas_done_all','1'),(8182,1283,'_meta-generate-page-header-content-autop',''),(8183,1283,'_meta-generate-page-header-content-padding',''),(8184,1283,'_meta-generate-page-header-image-background',''),(8185,1283,'_meta-generate-page-header-full-screen',''),(8186,1283,'_meta-generate-page-header-vertical-center',''),(8187,1283,'_meta-generate-page-header-image-background-fixed',''),(8188,1283,'_edit_lock','1501253798:1'),(8189,1283,'_edit_last','1'),(8190,1284,'_wp_attached_file','2017/07/wordswag_1500653402209.png'),(8191,1284,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2048;s:4:\"file\";s:34:\"2017/07/wordswag_1500653402209.png\";s:5:\"sizes\";a:11:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1500653402209-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1500653402209-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1500653402209-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1500653402209-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1500653402209-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1500653402209-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"wordswag_1500653402209-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1500653402209-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1500653402209-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1500653402209-1200x1200.png\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1500653402209-600x2048.png\";s:5:\"width\";i:600;s:6:\"height\";i:2048;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8192,1284,'_wp_attachment_image_alt','yes you do have what it takes'),(8193,1283,'_thumbnail_id','1284'),(8194,1283,'libsyn-post-episode-itunes','no'),(8195,1283,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(8196,1283,'libsyn-post-episode-player_use_theme','custom'),(8197,1283,'libsyn-post-episode-player_width','450'),(8198,1283,'libsyn-post-episode-player_height','90'),(8199,1283,'libsyn-post-episode-player_placement','top'),(8200,1283,'libsyn-post-episode-player_custom_color','32cd32'),(8201,1283,'libsyn-post-episode-advanced-destination-form-data','[]'),(8202,1283,'_yoast_wpseo_content_score','90'),(8203,1283,'_generate-disable-header',''),(8204,1283,'_generate-disable-nav',''),(8205,1283,'_generate-disable-secondary-nav',''),(8206,1283,'_generate-disable-post-image',''),(8207,1283,'_generate-disable-headline',''),(8208,1283,'_generate-disable-footer',''),(8209,1283,'_meta-generate-page-header-content',''),(8210,1283,'_meta-generate-page-header-image',''),(8211,1283,'_meta-generate-page-header-image-id','0'),(8212,1283,'_meta-generate-page-header-image-link',''),(8213,1283,'_meta-generate-page-header-enable-image-crop','disable'),(8214,1283,'_meta-generate-page-header-image-width','1200'),(8215,1283,'_meta-generate-page-header-image-height','0'),(8216,1283,'_meta-generate-page-header-add-to-excerpt',''),(8217,1283,'_meta-generate-page-header-image-background-type','contained'),(8218,1283,'_meta-generate-page-header-image-background-alignment','left'),(8219,1283,'_meta-generate-page-header-image-background-spacing','0'),(8220,1283,'_meta-generate-page-header-image-background-color',''),(8221,1283,'_meta-generate-page-header-image-background-text-color',''),(8222,1283,'_meta-generate-page-header-image-background-link-color',''),(8223,1283,'_meta-generate-page-header-image-background-link-color-hover',''),(8224,1283,'_yoast_wpseo_primary_category','390'),(8232,1283,'_wpas_done_all','1'),(8228,1283,'_yoast_wpseo_focuskw_text_input','marathon'),(8229,1283,'_yoast_wpseo_focuskw','marathon'),(8230,1283,'_yoast_wpseo_metadesc','We chat with Angie and Trevor of the Marathon Training Academy podcast about running, podcasting, and life in general! Plus more :)'),(8231,1283,'_yoast_wpseo_linkdex','73'),(8233,1283,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537720555;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1043;}i:1;a:1:{s:2:\"id\";i:1161;}i:2;a:1:{s:2:\"id\";i:1395;}}}}'),(8241,1288,'_meta-generate-page-header-content-autop',''),(8242,1288,'_meta-generate-page-header-content-padding',''),(8243,1288,'_meta-generate-page-header-image-background',''),(8244,1288,'_meta-generate-page-header-full-screen',''),(8245,1288,'_meta-generate-page-header-vertical-center',''),(8246,1288,'_meta-generate-page-header-image-background-fixed',''),(8247,1288,'_edit_lock','1501845729:1'),(8248,1288,'_edit_last','1'),(8249,1289,'_wp_attached_file','2017/07/wordswag_1501218310713.png'),(8250,1289,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2048;s:4:\"file\";s:34:\"2017/07/wordswag_1501218310713.png\";s:5:\"sizes\";a:11:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1501218310713-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1501218310713-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1501218310713-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1501218310713-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1501218310713-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1501218310713-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"wordswag_1501218310713-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1501218310713-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1501218310713-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1501218310713-1200x1200.png\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1501218310713-600x2048.png\";s:5:\"width\";i:600;s:6:\"height\";i:2048;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8251,1289,'_wp_attachment_image_alt','the big guy and the power of community'),(8252,1288,'_thumbnail_id','1289'),(8253,1288,'libsyn-post-episode-itunes','no'),(8254,1288,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(8255,1288,'libsyn-post-episode-player_use_theme','custom'),(8256,1288,'libsyn-post-episode-player_width','450'),(8257,1288,'libsyn-post-episode-player_height','90'),(8258,1288,'libsyn-post-episode-player_placement','top'),(8259,1288,'libsyn-post-episode-player_custom_color','32cd32'),(8260,1288,'libsyn-post-episode-advanced-destination-form-data','[]'),(8261,1288,'_yoast_wpseo_focuskw_text_input','you are not alone'),(8262,1288,'_yoast_wpseo_focuskw','you are not alone'),(8263,1288,'_yoast_wpseo_metadesc','Ted Spiker, the man behind the Runner\'s World \"Big Guy Blog\" and the Sub-30 Club tells it like it is: you are not alone... whether you know it or not.'),(8264,1288,'_yoast_wpseo_linkdex','69'),(8265,1288,'_yoast_wpseo_content_score','90'),(8266,1288,'_generate-disable-header',''),(8267,1288,'_generate-disable-nav',''),(8268,1288,'_generate-disable-secondary-nav',''),(8269,1288,'_generate-disable-post-image',''),(8270,1288,'_generate-disable-headline',''),(8271,1288,'_generate-disable-footer',''),(8272,1288,'_meta-generate-page-header-content',''),(8273,1288,'_meta-generate-page-header-image',''),(8274,1288,'_meta-generate-page-header-image-id','0'),(8275,1288,'_meta-generate-page-header-image-link',''),(8276,1288,'_meta-generate-page-header-enable-image-crop','disable'),(8277,1288,'_meta-generate-page-header-image-width','1200'),(8278,1288,'_meta-generate-page-header-image-height','0'),(8279,1288,'_meta-generate-page-header-add-to-excerpt',''),(8280,1288,'_meta-generate-page-header-image-background-type','contained'),(8281,1288,'_meta-generate-page-header-image-background-alignment','left'),(8282,1288,'_meta-generate-page-header-image-background-spacing','0'),(8283,1288,'_meta-generate-page-header-image-background-color',''),(8284,1288,'_meta-generate-page-header-image-background-text-color',''),(8285,1288,'_meta-generate-page-header-image-background-link-color',''),(8286,1288,'_meta-generate-page-header-image-background-link-color-hover',''),(8287,1288,'_yoast_wpseo_primary_category','390'),(8288,1288,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537660099;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1705;}i:1;a:1:{s:2:\"id\";i:1567;}i:2;a:1:{s:2:\"id\";i:1668;}}}}'),(8292,1288,'_wpas_done_all','1'),(8297,1288,'_wp_old_slug','1288'),(8300,1296,'_wp_attached_file','2017/08/CoSchedule_Calendar.png'),(8301,1296,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2000;s:6:\"height\";i:1073;s:4:\"file\";s:31:\"2017/08/CoSchedule_Calendar.png\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"CoSchedule_Calendar-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:31:\"CoSchedule_Calendar-300x161.png\";s:5:\"width\";i:300;s:6:\"height\";i:161;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"CoSchedule_Calendar-768x412.png\";s:5:\"width\";i:768;s:6:\"height\";i:412;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:6:{s:4:\"file\";s:32:\"CoSchedule_Calendar-1024x549.png\";s:5:\"width\";i:1024;s:6:\"height\";i:549;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"CoSchedule_Calendar-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"CoSchedule_Calendar-300x161.png\";s:5:\"width\";i:300;s:6:\"height\";i:161;s:9:\"mime-type\";s:9:\"image/png\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"CoSchedule_Calendar-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8302,1297,'_wp_attached_file','2017/08/CoSchedule_Dashboard.png'),(8303,1297,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2000;s:6:\"height\";i:1114;s:4:\"file\";s:32:\"2017/08/CoSchedule_Dashboard.png\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:32:\"CoSchedule_Dashboard-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:32:\"CoSchedule_Dashboard-300x167.png\";s:5:\"width\";i:300;s:6:\"height\";i:167;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"CoSchedule_Dashboard-768x428.png\";s:5:\"width\";i:768;s:6:\"height\";i:428;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:33:\"CoSchedule_Dashboard-1024x570.png\";s:5:\"width\";i:1024;s:6:\"height\";i:570;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:32:\"CoSchedule_Dashboard-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:32:\"CoSchedule_Dashboard-300x167.png\";s:5:\"width\";i:300;s:6:\"height\";i:167;s:9:\"mime-type\";s:9:\"image/png\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:32:\"CoSchedule_Dashboard-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8304,1298,'_wp_attached_file','2017/08/CoSchedule_Drafts.png'),(8305,1298,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2000;s:6:\"height\";i:1069;s:4:\"file\";s:29:\"2017/08/CoSchedule_Drafts.png\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:29:\"CoSchedule_Drafts-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:29:\"CoSchedule_Drafts-300x160.png\";s:5:\"width\";i:300;s:6:\"height\";i:160;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:29:\"CoSchedule_Drafts-768x410.png\";s:5:\"width\";i:768;s:6:\"height\";i:410;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:6:{s:4:\"file\";s:30:\"CoSchedule_Drafts-1024x547.png\";s:5:\"width\";i:1024;s:6:\"height\";i:547;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:29:\"CoSchedule_Drafts-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:29:\"CoSchedule_Drafts-300x160.png\";s:5:\"width\";i:300;s:6:\"height\";i:160;s:9:\"mime-type\";s:9:\"image/png\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:29:\"CoSchedule_Drafts-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8306,1299,'_wp_attached_file','2017/08/CoSchedule_Social-Campaign.png'),(8307,1299,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2000;s:6:\"height\";i:1069;s:4:\"file\";s:38:\"2017/08/CoSchedule_Social-Campaign.png\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:38:\"CoSchedule_Social-Campaign-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:38:\"CoSchedule_Social-Campaign-300x160.png\";s:5:\"width\";i:300;s:6:\"height\";i:160;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:38:\"CoSchedule_Social-Campaign-768x410.png\";s:5:\"width\";i:768;s:6:\"height\";i:410;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:6:{s:4:\"file\";s:39:\"CoSchedule_Social-Campaign-1024x547.png\";s:5:\"width\";i:1024;s:6:\"height\";i:547;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:38:\"CoSchedule_Social-Campaign-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:38:\"CoSchedule_Social-Campaign-300x160.png\";s:5:\"width\";i:300;s:6:\"height\";i:160;s:9:\"mime-type\";s:9:\"image/png\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:38:\"CoSchedule_Social-Campaign-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8308,1300,'_wp_attached_file','2017/08/CoSchedule_Wordpress-Calendar.png'),(8309,1300,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2000;s:6:\"height\";i:1071;s:4:\"file\";s:41:\"2017/08/CoSchedule_Wordpress-Calendar.png\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:41:\"CoSchedule_Wordpress-Calendar-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:41:\"CoSchedule_Wordpress-Calendar-300x161.png\";s:5:\"width\";i:300;s:6:\"height\";i:161;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:41:\"CoSchedule_Wordpress-Calendar-768x411.png\";s:5:\"width\";i:768;s:6:\"height\";i:411;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:42:\"CoSchedule_Wordpress-Calendar-1024x548.png\";s:5:\"width\";i:1024;s:6:\"height\";i:548;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:41:\"CoSchedule_Wordpress-Calendar-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:41:\"CoSchedule_Wordpress-Calendar-300x161.png\";s:5:\"width\";i:300;s:6:\"height\";i:161;s:9:\"mime-type\";s:9:\"image/png\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:41:\"CoSchedule_Wordpress-Calendar-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8310,1301,'_wp_attached_file','2017/08/CoSchedule_Wordpress-Edit-Post.png'),(8311,1301,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2000;s:6:\"height\";i:1079;s:4:\"file\";s:42:\"2017/08/CoSchedule_Wordpress-Edit-Post.png\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:42:\"CoSchedule_Wordpress-Edit-Post-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:42:\"CoSchedule_Wordpress-Edit-Post-300x162.png\";s:5:\"width\";i:300;s:6:\"height\";i:162;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:42:\"CoSchedule_Wordpress-Edit-Post-768x414.png\";s:5:\"width\";i:768;s:6:\"height\";i:414;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:6:{s:4:\"file\";s:43:\"CoSchedule_Wordpress-Edit-Post-1024x552.png\";s:5:\"width\";i:1024;s:6:\"height\";i:552;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:42:\"CoSchedule_Wordpress-Edit-Post-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:42:\"CoSchedule_Wordpress-Edit-Post-300x162.png\";s:5:\"width\";i:300;s:6:\"height\";i:162;s:9:\"mime-type\";s:9:\"image/png\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:42:\"CoSchedule_Wordpress-Edit-Post-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8312,1302,'_wp_attached_file','2017/08/cos-logo-orange.png'),(8313,1302,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:273;s:6:\"height\";i:70;s:4:\"file\";s:27:\"2017/08/cos-logo-orange.png\";s:5:\"sizes\";a:1:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:26:\"cos-logo-orange-150x70.png\";s:5:\"width\";i:150;s:6:\"height\";i:70;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8314,1296,'_wp_attachment_image_alt','CoSchedule Calendar'),(8315,1297,'_wp_attachment_image_alt','CoSchedule Dashboard'),(8316,1298,'_wp_attachment_image_alt','CoSchedule Drafts'),(8317,1299,'_wp_attachment_image_alt','CoSchedule Social Campaign'),(8318,1300,'_wp_attachment_image_alt','CoSchedule Wordpress Calendar'),(8319,1301,'_wp_attachment_image_alt','CoSchedule Wordpress Edit Post'),(8320,1302,'_wp_attachment_image_alt','coschedule logo'),(8321,1303,'_wp_attached_file','2017/08/coschedule-logo.png'),(8322,1303,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:648;s:6:\"height\";i:246;s:4:\"file\";s:27:\"2017/08/coschedule-logo.png\";s:5:\"sizes\";a:8:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:27:\"coschedule-logo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:27:\"coschedule-logo-300x114.png\";s:5:\"width\";i:300;s:6:\"height\";i:114;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:6:{s:4:\"file\";s:27:\"coschedule-logo-450x246.png\";s:5:\"width\";i:450;s:6:\"height\";i:246;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:450;s:12:\"height_query\";i:250;}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:27:\"coschedule-logo-640x243.png\";s:5:\"width\";i:640;s:6:\"height\";i:243;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:6:{s:4:\"file\";s:27:\"coschedule-logo-640x246.png\";s:5:\"width\";i:640;s:6:\"height\";i:246;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:640;}s:5:\"75x75\";a:4:{s:4:\"file\";s:25:\"coschedule-logo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:26:\"coschedule-logo-250x95.png\";s:5:\"width\";i:250;s:6:\"height\";i:95;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:27:\"coschedule-logo-600x246.png\";s:5:\"width\";i:600;s:6:\"height\";i:246;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8323,1303,'_wp_attachment_image_alt','coschedule logo'),(8324,1274,'_thumbnail_id','1303'),(8325,1306,'_meta-generate-page-header-content-autop',''),(8326,1306,'_meta-generate-page-header-content-padding',''),(8327,1306,'_meta-generate-page-header-image-background',''),(8328,1306,'_meta-generate-page-header-full-screen',''),(8329,1306,'_meta-generate-page-header-vertical-center',''),(8330,1306,'_meta-generate-page-header-image-background-fixed',''),(8331,1306,'_edit_lock','1501801935:1'),(8332,1306,'_edit_last','1'),(8333,1306,'_yoast_wpseo_focuskw_text_input','Personal Training'),(8334,1306,'_yoast_wpseo_focuskw','Personal Training'),(8335,1306,'_yoast_wpseo_metadesc','Darrell and \"So, THIS Is Fitness...\" offers coaching and personal training services to help YOU finally get (and stay) where you want to be.'),(8336,1306,'_yoast_wpseo_linkdex','33'),(8337,1306,'_yoast_wpseo_content_score','30'),(8338,1306,'_generate-disable-header',''),(8339,1306,'_generate-disable-nav',''),(8340,1306,'_generate-disable-secondary-nav',''),(8341,1306,'_generate-disable-post-image',''),(8342,1306,'_generate-disable-headline',''),(8343,1306,'_generate-disable-footer',''),(8344,1306,'_meta-generate-page-header-content',''),(8345,1306,'_meta-generate-page-header-image',''),(8346,1306,'_meta-generate-page-header-image-id','0'),(8347,1306,'_meta-generate-page-header-image-link',''),(8348,1306,'_meta-generate-page-header-enable-image-crop','disable'),(8349,1306,'_meta-generate-page-header-image-width','1200'),(8350,1306,'_meta-generate-page-header-image-height','0'),(8351,1306,'_meta-generate-page-header-image-background-type','contained'),(8352,1306,'_meta-generate-page-header-image-background-alignment','left'),(8353,1306,'_meta-generate-page-header-image-background-spacing','0'),(8354,1306,'_meta-generate-page-header-image-background-color',''),(8355,1306,'_meta-generate-page-header-image-background-text-color',''),(8356,1306,'_meta-generate-page-header-image-background-link-color',''),(8357,1306,'_meta-generate-page-header-image-background-link-color-hover',''),(8365,1309,'_meta-generate-page-header-content-autop',''),(8366,1309,'_meta-generate-page-header-content-padding',''),(8367,1309,'_meta-generate-page-header-image-background',''),(8368,1309,'_meta-generate-page-header-full-screen',''),(8369,1309,'_meta-generate-page-header-vertical-center',''),(8370,1309,'_meta-generate-page-header-image-background-fixed',''),(8371,1309,'_edit_lock','1502455633:1'),(8372,1310,'_wp_attached_file','2017/08/wordswag_1501776812481.png'),(8373,1310,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2048;s:4:\"file\";s:34:\"2017/08/wordswag_1501776812481.png\";s:5:\"sizes\";a:11:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1501776812481-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1501776812481-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1501776812481-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1501776812481-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1501776812481-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1501776812481-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"wordswag_1501776812481-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1501776812481-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1501776812481-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:36:\"wordswag_1501776812481-1200x1200.png\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1501776812481-600x2048.png\";s:5:\"width\";i:600;s:6:\"height\";i:2048;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8374,1310,'_wp_attachment_image_alt','fight your monster and take back your life'),(8375,1309,'_edit_last','1'),(8376,1309,'_thumbnail_id','1310'),(8377,1309,'libsyn-post-episode-itunes','no'),(8378,1309,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(8379,1309,'libsyn-post-episode-player_use_theme','custom'),(8380,1309,'libsyn-post-episode-player_width','450'),(8381,1309,'libsyn-post-episode-player_height','90'),(8382,1309,'libsyn-post-episode-player_placement','top'),(8383,1309,'libsyn-post-episode-player_custom_color','32cd32'),(8384,1309,'libsyn-post-episode-advanced-destination-form-data','[]'),(8385,1309,'_yoast_wpseo_focuskw_text_input','take back your life'),(8386,1309,'_yoast_wpseo_focuskw','take back your life'),(8387,1309,'_yoast_wpseo_metadesc','Some things are harder to deal with than others.. Some problems just plain... monstrous. FitWife Megan and I have a tough conversation... about HER monster.'),(8388,1309,'_yoast_wpseo_linkdex','64'),(8389,1309,'_yoast_wpseo_content_score','90'),(8390,1309,'_generate-disable-header',''),(8391,1309,'_generate-disable-nav',''),(8392,1309,'_generate-disable-secondary-nav',''),(8393,1309,'_generate-disable-post-image',''),(8394,1309,'_generate-disable-headline',''),(8395,1309,'_generate-disable-footer',''),(8396,1309,'_meta-generate-page-header-content',''),(8397,1309,'_meta-generate-page-header-image',''),(8398,1309,'_meta-generate-page-header-image-id','0'),(8399,1309,'_meta-generate-page-header-image-link',''),(8400,1309,'_meta-generate-page-header-enable-image-crop','disable'),(8401,1309,'_meta-generate-page-header-image-width','1200'),(8402,1309,'_meta-generate-page-header-image-height','0'),(8403,1309,'_meta-generate-page-header-add-to-excerpt',''),(8404,1309,'_meta-generate-page-header-image-background-type','contained'),(8405,1309,'_meta-generate-page-header-image-background-alignment','left'),(8406,1309,'_meta-generate-page-header-image-background-spacing','0'),(8407,1309,'_meta-generate-page-header-image-background-color',''),(8408,1309,'_meta-generate-page-header-image-background-text-color',''),(8409,1309,'_meta-generate-page-header-image-background-link-color',''),(8410,1309,'_meta-generate-page-header-image-background-link-color-hover',''),(8411,1309,'_yoast_wpseo_primary_category','390'),(8412,1309,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537356384;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1082;}i:1;a:1:{s:2:\"id\";i:1380;}i:2;a:1:{s:2:\"id\";i:1637;}}}}'),(8416,1309,'_wpas_done_all','1'),(8417,1313,'_wp_attached_file','2017/08/IMG_20170522_081130.jpg'),(8418,1313,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/08/IMG_20170522_081130.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170522_081130-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170522_081130-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170522_081130-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170522_081130-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170522_081130-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170522_081130-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170522_081130-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1495440690\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"813\";s:13:\"shutter_speed\";s:4:\"0.05\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8419,1314,'_wp_attached_file','2017/08/IMG_20170522_081137.jpg'),(8420,1314,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/08/IMG_20170522_081137.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170522_081137-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170522_081137-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170522_081137-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170522_081137-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170522_081137-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170522_081137-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170522_081137-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1495440696\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:4:\"1451\";s:13:\"shutter_speed\";s:4:\"0.05\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8421,1315,'_wp_attached_file','2017/08/IMG_20170526_093550.jpg'),(8422,1315,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/08/IMG_20170526_093550.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170526_093550-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170526_093550-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170526_093550-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170526_093550-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170526_093550-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170526_093550-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170526_093550-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1495791350\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:4:\"1159\";s:13:\"shutter_speed\";s:4:\"0.05\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8423,1316,'_wp_attached_file','2017/08/IMG_20170526_094123.jpg'),(8424,1316,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:31:\"2017/08/IMG_20170526_094123.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170526_094123-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170526_094123-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170526_094123-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170526_094123-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170526_094123-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170526_094123-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170526_094123-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:8:\"Nexus 6P\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1495791682\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"4.67\";s:3:\"iso\";s:3:\"722\";s:13:\"shutter_speed\";s:4:\"0.05\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8425,1317,'_wp_attached_file','2017/08/IMG_20170722_143335.jpg'),(8426,1317,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4618;s:6:\"height\";i:3464;s:4:\"file\";s:31:\"2017/08/IMG_20170722_143335.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170722_143335-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170722_143335-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170722_143335-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170722_143335-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170722_143335-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170722_143335-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170722_143335-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:2:\"50\";s:13:\"shutter_speed\";s:7:\"0.00303\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8427,1318,'_wp_attached_file','2017/08/IMG_20170722_143345.jpg'),(8428,1318,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4618;s:6:\"height\";i:3464;s:4:\"file\";s:31:\"2017/08/IMG_20170722_143345.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170722_143345-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170722_143345-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170722_143345-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170722_143345-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170722_143345-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170722_143345-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170722_143345-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:2:\"64\";s:13:\"shutter_speed\";s:7:\"0.00833\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8429,1319,'_wp_attached_file','2017/08/IMG_20170722_153136.jpg'),(8430,1319,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4618;s:6:\"height\";i:3464;s:4:\"file\";s:31:\"2017/08/IMG_20170722_153136.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170722_153136-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170722_153136-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170722_153136-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170722_153136-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170722_153136-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170722_153136-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170722_153136-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:2:\"50\";s:13:\"shutter_speed\";s:7:\"0.00322\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8431,1320,'_wp_attached_file','2017/08/IMG_20170724_075045.jpg'),(8432,1320,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4618;s:6:\"height\";i:3464;s:4:\"file\";s:31:\"2017/08/IMG_20170724_075045.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075045-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075045-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075045-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170724_075045-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075045-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075045-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075045-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"500\";s:13:\"shutter_speed\";s:7:\"0.05833\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8433,1321,'_wp_attached_file','2017/08/IMG_20170724_075735.jpg'),(8434,1321,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4618;s:6:\"height\";i:3464;s:4:\"file\";s:31:\"2017/08/IMG_20170724_075735.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075735-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075735-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075735-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170724_075735-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075735-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075735-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075735-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"500\";s:13:\"shutter_speed\";s:7:\"0.05833\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8435,1322,'_wp_attached_file','2017/08/IMG_20170724_080321.jpg'),(8436,1322,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4618;s:6:\"height\";i:3464;s:4:\"file\";s:31:\"2017/08/IMG_20170724_080321.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080321-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080321-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080321-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170724_080321-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080321-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080321-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080321-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"500\";s:13:\"shutter_speed\";s:7:\"0.04166\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8437,1323,'_wp_attached_file','2017/08/IMG_20170724_080325.jpg'),(8438,1323,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3464;s:6:\"height\";i:4618;s:4:\"file\";s:31:\"2017/08/IMG_20170724_080325.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080325-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080325-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170724_080325-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170724_080325-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080325-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080325-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080325-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"800\";s:13:\"shutter_speed\";s:7:\"0.05833\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8439,1324,'_wp_attached_file','2017/08/IMG_20170724_080725.jpg'),(8440,1324,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3464;s:6:\"height\";i:4618;s:4:\"file\";s:31:\"2017/08/IMG_20170724_080725.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080725-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080725-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170724_080725-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170724_080725-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080725-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080725-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080725-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"200\";s:13:\"shutter_speed\";s:7:\"0.02499\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8441,1325,'_wp_attached_file','2017/08/IMG_20170725_134415.jpg'),(8442,1325,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3464;s:6:\"height\";i:4618;s:4:\"file\";s:31:\"2017/08/IMG_20170725_134415.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170725_134415-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170725_134415-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170725_134415-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170725_134415-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170725_134415-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170725_134415-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170725_134415-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"640\";s:13:\"shutter_speed\";s:7:\"0.05833\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8443,1326,'_wp_attached_file','2017/08/IMG_20170725_134419.jpg'),(8444,1326,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3464;s:6:\"height\";i:4618;s:4:\"file\";s:31:\"2017/08/IMG_20170725_134419.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170725_134419-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170725_134419-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170725_134419-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170725_134419-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170725_134419-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170725_134419-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170725_134419-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"500\";s:13:\"shutter_speed\";s:7:\"0.04999\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8445,1327,'_wp_attached_file','2017/08/IMG_20170725_134424.jpg'),(8446,1327,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3464;s:6:\"height\";i:4618;s:4:\"file\";s:31:\"2017/08/IMG_20170725_134424.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170725_134424-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170725_134424-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170725_134424-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170725_134424-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170725_134424-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170725_134424-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170725_134424-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"640\";s:13:\"shutter_speed\";s:7:\"0.05833\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8447,1328,'_wp_attached_file','2017/08/IMG_20170725_133903757.jpg'),(8448,1328,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:5248;s:6:\"height\";i:2952;s:4:\"file\";s:34:\"2017/08/IMG_20170725_133903757.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133903757-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133903757-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133903757-768x432.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:432;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:35:\"IMG_20170725_133903757-1024x576.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133903757-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133903757-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133903757-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"500\";s:13:\"shutter_speed\";s:7:\"0.04999\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8449,1329,'_wp_attached_file','2017/08/IMG_20170725_133907168.jpg'),(8450,1329,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:5248;s:6:\"height\";i:2952;s:4:\"file\";s:34:\"2017/08/IMG_20170725_133907168.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133907168-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133907168-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133907168-768x432.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:432;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:35:\"IMG_20170725_133907168-1024x576.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133907168-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133907168-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133907168-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"640\";s:13:\"shutter_speed\";s:7:\"0.05833\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8451,1330,'_wp_attached_file','2017/08/IMG_20170725_134355335.jpg'),(8452,1330,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:5248;s:6:\"height\";i:2952;s:4:\"file\";s:34:\"2017/08/IMG_20170725_134355335.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_134355335-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_134355335-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_134355335-768x432.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:432;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:35:\"IMG_20170725_134355335-1024x576.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_134355335-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_134355335-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_134355335-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"500\";s:13:\"shutter_speed\";s:7:\"0.05833\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8453,1331,'_wp_attached_file','2017/08/IMG_20170728_175646805.jpg'),(8454,1331,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:5248;s:6:\"height\";i:2952;s:4:\"file\";s:34:\"2017/08/IMG_20170728_175646805.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170728_175646805-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"IMG_20170728_175646805-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20170728_175646805-768x432.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:432;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:35:\"IMG_20170728_175646805-1024x576.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170728_175646805-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170728_175646805-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"IMG_20170728_175646805-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"800\";s:13:\"shutter_speed\";s:7:\"0.05833\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8455,1332,'_meta-generate-page-header-content-autop',''),(8456,1332,'_meta-generate-page-header-content-padding',''),(8457,1332,'_meta-generate-page-header-image-background',''),(8458,1332,'_meta-generate-page-header-full-screen',''),(8459,1332,'_meta-generate-page-header-vertical-center',''),(8460,1332,'_meta-generate-page-header-image-background-fixed',''),(8461,1332,'_edit_lock','1502940689:1'),(8462,1332,'_edit_last','1'),(8463,1333,'_wp_attached_file','2017/08/wordswag_1502420168166.png'),(8464,1333,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2048;s:6:\"height\";i:2048;s:4:\"file\";s:34:\"2017/08/wordswag_1502420168166.png\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1502420168166-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"wordswag_1502420168166-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"wordswag_1502420168166-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:36:\"wordswag_1502420168166-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"wordswag_1502420168166-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:34:\"wordswag_1502420168166-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"wordswag_1502420168166-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:32:\"wordswag_1502420168166-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:34:\"wordswag_1502420168166-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:35:\"wordswag_1502420168166-600x2048.png\";s:5:\"width\";i:600;s:6:\"height\";i:2048;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8465,1333,'_wp_attachment_image_alt','who are you and what do you really want'),(8466,1332,'_thumbnail_id','1333'),(8467,1332,'libsyn-post-episode-itunes','no'),(8468,1332,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(8469,1332,'libsyn-post-episode-player_use_theme','custom'),(8470,1332,'libsyn-post-episode-player_width','450'),(8471,1332,'libsyn-post-episode-player_height','90'),(8472,1332,'libsyn-post-episode-player_placement','top'),(8473,1332,'libsyn-post-episode-player_custom_color','32cd32'),(8474,1332,'libsyn-post-episode-advanced-destination-form-data','[]'),(8475,1332,'_yoast_wpseo_focuskw_text_input','who are you'),(8476,1332,'_yoast_wpseo_focuskw','who are you'),(8477,1332,'_yoast_wpseo_metadesc','Sometimes, to get where and what we want in life... we have to ask uncomfortable questions... and dig for the deepest truth. Who are YOU?'),(8478,1332,'_yoast_wpseo_linkdex','75'),(8479,1332,'_yoast_wpseo_content_score','90'),(8480,1332,'_generate-disable-header',''),(8481,1332,'_generate-disable-nav',''),(8482,1332,'_generate-disable-secondary-nav',''),(8483,1332,'_generate-disable-post-image',''),(8484,1332,'_generate-disable-headline',''),(8485,1332,'_generate-disable-footer',''),(8486,1332,'_meta-generate-page-header-content',''),(8487,1332,'_meta-generate-page-header-image',''),(8488,1332,'_meta-generate-page-header-image-id','0'),(8489,1332,'_meta-generate-page-header-image-link',''),(8490,1332,'_meta-generate-page-header-enable-image-crop','disable'),(8491,1332,'_meta-generate-page-header-image-width','1200'),(8492,1332,'_meta-generate-page-header-image-height','0'),(8493,1332,'_meta-generate-page-header-add-to-excerpt',''),(8494,1332,'_meta-generate-page-header-image-background-type','contained'),(8495,1332,'_meta-generate-page-header-image-background-alignment','left'),(8496,1332,'_meta-generate-page-header-image-background-spacing','0'),(8497,1332,'_meta-generate-page-header-image-background-color',''),(8498,1332,'_meta-generate-page-header-image-background-text-color',''),(8499,1332,'_meta-generate-page-header-image-background-link-color',''),(8500,1332,'_meta-generate-page-header-image-background-link-color-hover',''),(8501,1332,'_yoast_wpseo_primary_category','390'),(8502,1332,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1535367412;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1610;}i:1;a:1:{s:2:\"id\";i:1403;}i:2;a:1:{s:2:\"id\";i:1229;}}}}'),(8506,1332,'_wpas_done_all','1'),(8660,1357,'libsyn-post-episode-player_placement','top'),(8659,1357,'libsyn-post-episode-player_height','90'),(8658,1357,'libsyn-post-episode-player_width','450'),(8657,1357,'libsyn-post-episode-player_use_theme','custom'),(8656,1357,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(8653,1357,'_edit_lock','1504270457:1'),(8652,1357,'_meta-generate-page-header-image-background-fixed',''),(8651,1357,'_meta-generate-page-header-vertical-center',''),(8650,1357,'_meta-generate-page-header-full-screen',''),(8649,1357,'_meta-generate-page-header-image-background',''),(8522,1274,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536423300;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1486;}i:1;a:1:{s:2:\"id\";i:113;}i:2;a:1:{s:2:\"id\";i:85;}}}}'),(8523,1339,'_wp_attached_file','2017/08/coschedule-email-screenshot.png'),(8524,1339,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:760;s:6:\"height\";i:797;s:4:\"file\";s:39:\"2017/08/coschedule-email-screenshot.png\";s:5:\"sizes\";a:5:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"coschedule-email-screenshot-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:39:\"coschedule-email-screenshot-286x300.png\";s:5:\"width\";i:286;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"coschedule-email-screenshot-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:39:\"coschedule-email-screenshot-300x315.png\";s:5:\"width\";i:300;s:6:\"height\";i:315;s:9:\"mime-type\";s:9:\"image/png\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"coschedule-email-screenshot-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8525,1339,'_wp_attachment_image_alt','coschedule email screenshot'),(8526,1274,'_yoast_wpseo_focuskw_text_input','coschedule'),(8527,1274,'_yoast_wpseo_focuskw','coschedule'),(8528,1274,'_yoast_wpseo_metadesc','Finding the right tool for the job is essential. CoSchedule has totally turned around my blogging & podcasting world... and I can\'t wait to share how!'),(8529,1274,'_yoast_wpseo_linkdex','79'),(8533,1274,'_wpas_done_all','1'),(8655,1357,'libsyn-post-episode-itunes','no'),(8654,1357,'_edit_last','1'),(8648,1357,'_meta-generate-page-header-content-padding',''),(8647,1357,'_meta-generate-page-header-content-autop',''),(8538,1343,'_meta-generate-page-header-content-autop',''),(8539,1343,'_meta-generate-page-header-content-padding',''),(8540,1343,'_meta-generate-page-header-image-background',''),(8541,1343,'_meta-generate-page-header-full-screen',''),(8542,1343,'_meta-generate-page-header-vertical-center',''),(8543,1343,'_meta-generate-page-header-image-background-fixed',''),(8544,1343,'_edit_lock','1504268105:1'),(8545,1343,'_edit_last','1'),(8546,1344,'_wp_attached_file','2017/08/STIF-Podcast-cover-photo-ep-51.png'),(8547,1344,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:42:\"2017/08/STIF-Podcast-cover-photo-ep-51.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:42:\"STIF-Podcast-cover-photo-ep-51-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:42:\"STIF-Podcast-cover-photo-ep-51-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:42:\"STIF-Podcast-cover-photo-ep-51-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:42:\"STIF-Podcast-cover-photo-ep-51-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:42:\"STIF-Podcast-cover-photo-ep-51-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:42:\"STIF-Podcast-cover-photo-ep-51-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:40:\"STIF-Podcast-cover-photo-ep-51-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:42:\"STIF-Podcast-cover-photo-ep-51-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:42:\"STIF-Podcast-cover-photo-ep-51-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8548,1344,'_wp_attachment_image_alt','why do we run and what does it take'),(8549,1343,'_thumbnail_id','1344'),(8550,1343,'libsyn-post-episode-itunes','no'),(8551,1343,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(8552,1343,'libsyn-post-episode-player_use_theme','custom'),(8553,1343,'libsyn-post-episode-player_width','450'),(8554,1343,'libsyn-post-episode-player_height','90'),(8555,1343,'libsyn-post-episode-player_placement','top'),(8556,1343,'libsyn-post-episode-player_custom_color','32cd32'),(8557,1343,'libsyn-post-episode-advanced-destination-form-data','[]'),(8558,1343,'_yoast_wpseo_focuskw_text_input','why do we run'),(8559,1343,'_yoast_wpseo_focuskw','why do we run'),(8560,1343,'_yoast_wpseo_metadesc','Jay Paganelli joins us to chat \"normal\" distance vs Ultras, \"why do we run\", and what it takes to put on a race. Plus - Anchor Down Ultra preview!'),(8561,1343,'_yoast_wpseo_linkdex','73'),(8562,1343,'_yoast_wpseo_content_score','90'),(8563,1343,'_generate-disable-header',''),(8564,1343,'_generate-disable-nav',''),(8565,1343,'_generate-disable-secondary-nav',''),(8566,1343,'_generate-disable-post-image',''),(8567,1343,'_generate-disable-headline',''),(8568,1343,'_generate-disable-footer',''),(8569,1343,'_meta-generate-page-header-content',''),(8570,1343,'_meta-generate-page-header-image',''),(8571,1343,'_meta-generate-page-header-image-id','0'),(8572,1343,'_meta-generate-page-header-image-link',''),(8573,1343,'_meta-generate-page-header-enable-image-crop','disable'),(8574,1343,'_meta-generate-page-header-image-width','1200'),(8575,1343,'_meta-generate-page-header-image-height','0'),(8576,1343,'_meta-generate-page-header-add-to-excerpt',''),(8577,1343,'_meta-generate-page-header-image-background-type','contained'),(8578,1343,'_meta-generate-page-header-image-background-alignment','left'),(8579,1343,'_meta-generate-page-header-image-background-spacing','0'),(8580,1343,'_meta-generate-page-header-image-background-color',''),(8581,1343,'_meta-generate-page-header-image-background-text-color',''),(8582,1343,'_meta-generate-page-header-image-background-link-color',''),(8583,1343,'_meta-generate-page-header-image-background-link-color-hover',''),(8584,1343,'_yoast_wpseo_primary_category','390'),(8585,1343,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537452682;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1357;}i:1;a:1:{s:2:\"id\";i:1567;}i:2;a:1:{s:2:\"id\";i:1425;}}}}'),(8589,1343,'_wpas_done_all','1'),(8592,1348,'_meta-generate-page-header-content-autop',''),(8593,1348,'_meta-generate-page-header-content-padding',''),(8594,1348,'_meta-generate-page-header-image-background',''),(8595,1348,'_meta-generate-page-header-full-screen',''),(8596,1348,'_meta-generate-page-header-vertical-center',''),(8597,1348,'_meta-generate-page-header-image-background-fixed',''),(8598,1348,'_edit_lock','1503416866:1'),(8599,1348,'_edit_last','1'),(8600,1348,'libsyn-post-episode-itunes','no'),(8601,1348,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(8602,1348,'libsyn-post-episode-player_use_theme','custom'),(8603,1348,'libsyn-post-episode-player_width','450'),(8604,1348,'libsyn-post-episode-player_height','90'),(8605,1348,'libsyn-post-episode-player_placement','top'),(8606,1348,'libsyn-post-episode-player_custom_color','32cd32'),(8607,1348,'libsyn-post-episode-advanced-destination-form-data','[]'),(8608,1348,'_yoast_wpseo_content_score','90'),(8609,1348,'_generate-disable-header',''),(8610,1348,'_generate-disable-nav',''),(8611,1348,'_generate-disable-secondary-nav',''),(8612,1348,'_generate-disable-post-image',''),(8613,1348,'_generate-disable-headline',''),(8614,1348,'_generate-disable-footer',''),(8615,1348,'_meta-generate-page-header-content',''),(8616,1348,'_meta-generate-page-header-image',''),(8617,1348,'_meta-generate-page-header-image-id','0'),(8618,1348,'_meta-generate-page-header-image-link',''),(8619,1348,'_meta-generate-page-header-enable-image-crop','disable'),(8620,1348,'_meta-generate-page-header-image-width','1200'),(8621,1348,'_meta-generate-page-header-image-height','0'),(8622,1348,'_meta-generate-page-header-add-to-excerpt',''),(8623,1348,'_meta-generate-page-header-image-background-type','contained'),(8624,1348,'_meta-generate-page-header-image-background-alignment','left'),(8625,1348,'_meta-generate-page-header-image-background-spacing','0'),(8626,1348,'_meta-generate-page-header-image-background-color',''),(8627,1348,'_meta-generate-page-header-image-background-text-color',''),(8628,1348,'_meta-generate-page-header-image-background-link-color',''),(8629,1348,'_meta-generate-page-header-image-background-link-color-hover',''),(8630,1348,'_yoast_wpseo_primary_category',''),(8631,1352,'_wp_attached_file','2017/08/PhotoGrid_1487957447633.png'),(8632,1352,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1660;s:6:\"height\";i:1660;s:4:\"file\";s:35:\"2017/08/PhotoGrid_1487957447633.png\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1487957447633-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1487957447633-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1487957447633-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"PhotoGrid_1487957447633-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1487957447633-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1487957447633-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:35:\"PhotoGrid_1487957447633-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8633,1352,'_wp_attachment_image_alt','podcast cover photo'),(8634,1348,'_thumbnail_id','862'),(8635,1348,'_yoast_wpseo_focuskw_text_input','succeed and transform'),(8636,1348,'_yoast_wpseo_focuskw','succeed and transform'),(8637,1348,'_yoast_wpseo_linkdex','63'),(8638,1348,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676324;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:21;}i:1;a:1:{s:2:\"id\";i:843;}i:2;a:1:{s:2:\"id\";i:93;}}}}'),(8641,1356,'_meta-generate-page-header-image-background',''),(8642,1356,'_meta-generate-page-header-full-screen',''),(8643,1356,'_meta-generate-page-header-vertical-center',''),(8644,1356,'_meta-generate-page-header-image-background-fixed',''),(8645,1356,'_edit_lock','1503782906:1'),(8646,1356,'_edit_last','1'),(8661,1357,'libsyn-post-episode-player_custom_color','32cd32'),(8662,1357,'libsyn-post-episode-advanced-destination-form-data','[]'),(8663,1357,'_yoast_wpseo_content_score','90'),(8664,1357,'_generate-disable-header',''),(8665,1357,'_generate-disable-nav',''),(8666,1357,'_generate-disable-secondary-nav',''),(8667,1357,'_generate-disable-post-image',''),(8668,1357,'_generate-disable-headline',''),(8669,1357,'_generate-disable-footer',''),(8670,1357,'_meta-generate-page-header-content',''),(8671,1357,'_meta-generate-page-header-image',''),(8672,1357,'_meta-generate-page-header-image-id','0'),(8673,1357,'_meta-generate-page-header-image-link',''),(8674,1357,'_meta-generate-page-header-enable-image-crop','disable'),(8675,1357,'_meta-generate-page-header-image-width','1200'),(8676,1357,'_meta-generate-page-header-image-height','0'),(8677,1357,'_meta-generate-page-header-add-to-excerpt',''),(8678,1357,'_meta-generate-page-header-image-background-type','contained'),(8679,1357,'_meta-generate-page-header-image-background-alignment','left'),(8680,1357,'_meta-generate-page-header-image-background-spacing','0'),(8681,1357,'_meta-generate-page-header-image-background-color',''),(8682,1357,'_meta-generate-page-header-image-background-text-color',''),(8683,1357,'_meta-generate-page-header-image-background-link-color',''),(8684,1357,'_meta-generate-page-header-image-background-link-color-hover',''),(8685,1357,'_yoast_wpseo_primary_category','390'),(8693,1360,'_wp_attached_file','2017/08/STIF-52-podcast-cover-photo.png'),(8694,1360,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2017/08/STIF-52-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-52-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-52-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-52-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-52-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-52-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-52-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-52-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-52-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-52-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8695,1360,'_wp_attachment_image_alt','STIF #52 podcast cover photo'),(8696,1357,'_thumbnail_id','1360'),(8697,1357,'_yoast_wpseo_focuskw_text_input','success and failure'),(8698,1357,'_yoast_wpseo_focuskw','success and failure'),(8699,1357,'_yoast_wpseo_metadesc','Success and failure aren\'t always black and white - there\'s often more to it. Today, we recap Anchor Down Ultramarathon 2017 and define success & failure.'),(8700,1357,'_yoast_wpseo_linkdex','74'),(8701,1357,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537814503;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1403;}i:1;a:1:{s:2:\"id\";i:1343;}i:2;a:1:{s:2:\"id\";i:1395;}}}}'),(8705,1357,'_wpas_done_all','1'),(8706,1364,'_meta-generate-page-header-content-autop',''),(8707,1364,'_meta-generate-page-header-content-padding',''),(8708,1364,'_meta-generate-page-header-image-background',''),(8709,1364,'_meta-generate-page-header-full-screen',''),(8710,1364,'_meta-generate-page-header-vertical-center',''),(8711,1364,'_meta-generate-page-header-image-background-fixed',''),(8712,1364,'_edit_lock','1509973503:1'),(8713,1364,'_edit_last','1'),(8714,1364,'libsyn-post-episode-itunes','no'),(8715,1364,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(8716,1364,'libsyn-post-episode-player_use_theme','custom'),(8717,1364,'libsyn-post-episode-player_width','450'),(8718,1364,'libsyn-post-episode-player_height','90'),(8719,1364,'libsyn-post-episode-player_placement','top'),(8720,1364,'libsyn-post-episode-player_custom_color','32cd32'),(8721,1364,'libsyn-post-episode-advanced-destination-form-data','[]'),(8722,1364,'_yoast_wpseo_metadesc','What ARE \"essential oils\"... and what do you do with them? We chat with NOW Foods to find out everything YOU need to know.'),(8723,1364,'_yoast_wpseo_content_score','60'),(8724,1364,'_generate-disable-header',''),(8725,1364,'_generate-disable-nav',''),(8726,1364,'_generate-disable-secondary-nav',''),(8727,1364,'_generate-disable-post-image',''),(8728,1364,'_generate-disable-headline',''),(8729,1364,'_generate-disable-footer',''),(8730,1364,'_meta-generate-page-header-content',''),(8731,1364,'_meta-generate-page-header-image',''),(8732,1364,'_meta-generate-page-header-image-id','0'),(8733,1364,'_meta-generate-page-header-image-link',''),(8734,1364,'_meta-generate-page-header-enable-image-crop','disable'),(8735,1364,'_meta-generate-page-header-image-width','1200'),(8736,1364,'_meta-generate-page-header-image-height','0'),(8737,1364,'_meta-generate-page-header-add-to-excerpt',''),(8738,1364,'_meta-generate-page-header-image-background-type','contained'),(8739,1364,'_meta-generate-page-header-image-background-alignment','left'),(8740,1364,'_meta-generate-page-header-image-background-spacing','0'),(8741,1364,'_meta-generate-page-header-image-background-color',''),(8742,1364,'_meta-generate-page-header-image-background-text-color',''),(8743,1364,'_meta-generate-page-header-image-background-link-color',''),(8744,1364,'_meta-generate-page-header-image-background-link-color-hover',''),(8745,1364,'_yoast_wpseo_primary_category','390'),(8746,1364,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537566034;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1085;}i:1;a:1:{s:2:\"id\";i:80;}i:2;a:1:{s:2:\"id\";i:843;}}}}'),(8747,1364,'_yoast_wpseo_focuskw_text_input','essential oils'),(8748,1364,'_yoast_wpseo_focuskw','essential oils'),(8749,1364,'_yoast_wpseo_linkdex','91'),(8750,1368,'_wp_attached_file','2017/09/STIF-53-podcast-cover-photo.png'),(8751,1368,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2017/09/STIF-53-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-53-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-53-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-53-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-53-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-53-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-53-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-53-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-53-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-53-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8752,1368,'_wp_attachment_image_alt','STIF #53 podcast cover photo'),(8753,1364,'_thumbnail_id','1368'),(8757,1364,'_wpas_done_all','1'),(10494,1657,'_meta-generate-page-header-image-background-link-color-hover',''),(10493,1657,'_meta-generate-page-header-image-background-link-color',''),(10492,1657,'_meta-generate-page-header-image-background-text-color',''),(8785,1374,'_meta-generate-page-header-content-autop',''),(8786,1374,'_meta-generate-page-header-content-padding',''),(8787,1374,'_meta-generate-page-header-image-background',''),(8788,1374,'_meta-generate-page-header-full-screen',''),(8789,1374,'_meta-generate-page-header-vertical-center',''),(8790,1374,'_meta-generate-page-header-image-background-fixed',''),(8791,1374,'_edit_lock','1504719778:1'),(8792,1374,'_edit_last','1'),(8793,1374,'libsyn-post-episode-itunes','no'),(8794,1374,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(8795,1374,'libsyn-post-episode-player_use_theme','custom'),(8796,1374,'libsyn-post-episode-player_width','450'),(8797,1374,'libsyn-post-episode-player_height','90'),(8798,1374,'libsyn-post-episode-player_placement','top'),(8799,1374,'libsyn-post-episode-player_custom_color','32cd32'),(8800,1374,'libsyn-post-episode-advanced-destination-form-data','[]'),(8801,1374,'_yoast_wpseo_content_score','90'),(8802,1374,'_generate-disable-header',''),(8803,1374,'_generate-disable-nav',''),(8804,1374,'_generate-disable-secondary-nav',''),(8805,1374,'_generate-disable-post-image',''),(8806,1374,'_generate-disable-headline',''),(8807,1374,'_generate-disable-footer',''),(8808,1374,'_meta-generate-page-header-content',''),(8809,1374,'_meta-generate-page-header-image',''),(8810,1374,'_meta-generate-page-header-image-id','0'),(8811,1374,'_meta-generate-page-header-image-link',''),(8812,1374,'_meta-generate-page-header-enable-image-crop','disable'),(8813,1374,'_meta-generate-page-header-image-width','1200'),(8814,1374,'_meta-generate-page-header-image-height','0'),(8815,1374,'_meta-generate-page-header-add-to-excerpt',''),(8816,1374,'_meta-generate-page-header-image-background-type','contained'),(8817,1374,'_meta-generate-page-header-image-background-alignment','left'),(8818,1374,'_meta-generate-page-header-image-background-spacing','0'),(8819,1374,'_meta-generate-page-header-image-background-color',''),(8820,1374,'_meta-generate-page-header-image-background-text-color',''),(8821,1374,'_meta-generate-page-header-image-background-link-color',''),(8822,1374,'_meta-generate-page-header-image-background-link-color-hover',''),(8823,1374,'_yoast_wpseo_primary_category',''),(8824,1374,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676323;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:843;}i:1;a:1:{s:2:\"id\";i:61;}i:2;a:1:{s:2:\"id\";i:80;}}}}'),(8868,1380,'_meta-generate-page-header-content-autop',''),(8869,1380,'_meta-generate-page-header-content-padding',''),(8870,1380,'_meta-generate-page-header-image-background',''),(8871,1380,'_meta-generate-page-header-full-screen',''),(8872,1380,'_meta-generate-page-header-vertical-center',''),(8873,1380,'_meta-generate-page-header-image-background-fixed',''),(8874,1380,'_edit_lock','1505401835:1'),(8875,1380,'_edit_last','1'),(8876,1380,'libsyn-post-episode-itunes','no'),(8877,1380,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(8878,1380,'libsyn-post-episode-player_use_theme','custom'),(8879,1380,'libsyn-post-episode-player_width','450'),(8880,1380,'libsyn-post-episode-player_height','90'),(8881,1380,'libsyn-post-episode-player_placement','top'),(8882,1380,'libsyn-post-episode-player_custom_color','32cd32'),(8883,1380,'libsyn-post-episode-advanced-destination-form-data','[]'),(8884,1380,'_yoast_wpseo_content_score','90'),(8885,1380,'_generate-disable-header',''),(8886,1380,'_generate-disable-nav',''),(8887,1380,'_generate-disable-secondary-nav',''),(8888,1380,'_generate-disable-post-image',''),(8889,1380,'_generate-disable-headline',''),(8890,1380,'_generate-disable-footer',''),(8891,1380,'_meta-generate-page-header-content',''),(8892,1380,'_meta-generate-page-header-image',''),(8893,1380,'_meta-generate-page-header-image-id','0'),(8894,1380,'_meta-generate-page-header-image-link',''),(8895,1380,'_meta-generate-page-header-enable-image-crop','disable'),(8896,1380,'_meta-generate-page-header-image-width','1200'),(8897,1380,'_meta-generate-page-header-image-height','0'),(8898,1380,'_meta-generate-page-header-add-to-excerpt',''),(8899,1380,'_meta-generate-page-header-image-background-type','contained'),(8900,1380,'_meta-generate-page-header-image-background-alignment','left'),(8901,1380,'_meta-generate-page-header-image-background-spacing','0'),(8902,1380,'_meta-generate-page-header-image-background-color',''),(8903,1380,'_meta-generate-page-header-image-background-text-color',''),(8904,1380,'_meta-generate-page-header-image-background-link-color',''),(8905,1380,'_meta-generate-page-header-image-background-link-color-hover',''),(8906,1380,'_yoast_wpseo_primary_category','390'),(8907,1382,'_wp_attached_file','2017/09/STIF-54-podcast-cover-photo.png'),(8908,1382,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2017/09/STIF-54-podcast-cover-photo.png\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-54-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-54-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-54-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-54-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-54-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-54-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8909,1382,'_wp_attachment_image_alt','STIF #54 podcast cover photo'),(8920,1385,'_wp_attached_file','2017/09/STIF-54-podcast-cover-photo-1.png'),(8921,1385,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:41:\"2017/09/STIF-54-podcast-cover-photo-1.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:41:\"STIF-54-podcast-cover-photo-1-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:41:\"STIF-54-podcast-cover-photo-1-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:41:\"STIF-54-podcast-cover-photo-1-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:41:\"STIF-54-podcast-cover-photo-1-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:41:\"STIF-54-podcast-cover-photo-1-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:41:\"STIF-54-podcast-cover-photo-1-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:39:\"STIF-54-podcast-cover-photo-1-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:41:\"STIF-54-podcast-cover-photo-1-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:41:\"STIF-54-podcast-cover-photo-1-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8922,1385,'_wp_attachment_image_alt','STIF #54 podcast cover photo'),(8923,1380,'_thumbnail_id','1385'),(8931,1380,'_wpas_done_all','1'),(10491,1657,'_meta-generate-page-header-image-background-color',''),(8927,1380,'_yoast_wpseo_focuskw_text_input','apathy and ambivalence'),(8928,1380,'_yoast_wpseo_focuskw','apathy and ambivalence'),(8929,1380,'_yoast_wpseo_metadesc','There are battles to be fought against apathy, ambivalence, laziness and ignorance... and you CAN win... the \"how\" may surprise you, though.'),(8930,1380,'_yoast_wpseo_linkdex','67'),(8934,1380,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537102661;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1167;}i:1;a:1:{s:2:\"id\";i:1629;}i:2;a:1:{s:2:\"id\";i:1309;}}}}'),(10490,1657,'_meta-generate-page-header-image-background-spacing','0'),(10489,1657,'_meta-generate-page-header-image-background-alignment','left'),(10488,1657,'_meta-generate-page-header-image-background-type','contained'),(10487,1657,'_meta-generate-page-header-add-to-excerpt',''),(10486,1657,'_meta-generate-page-header-image-height','0'),(10485,1657,'_meta-generate-page-header-image-width','1200'),(10484,1657,'_meta-generate-page-header-enable-image-crop','disable'),(10483,1657,'_meta-generate-page-header-image-link',''),(10482,1657,'_meta-generate-page-header-image-id','0'),(10481,1657,'_meta-generate-page-header-image',''),(10480,1657,'_meta-generate-page-header-content',''),(10479,1657,'_generate-disable-footer',''),(10478,1657,'_generate-disable-headline',''),(10477,1657,'_generate-disable-post-image',''),(10476,1657,'_generate-disable-secondary-nav',''),(10475,1657,'_generate-disable-nav',''),(10474,1657,'_generate-disable-header',''),(10472,1657,'_edit_last','1'),(10473,1657,'_yoast_wpseo_content_score','90'),(10471,1657,'_edit_lock','1520028016:1'),(10470,1657,'_meta-generate-page-header-image-background-fixed',''),(10469,1657,'_meta-generate-page-header-vertical-center',''),(10468,1657,'_meta-generate-page-header-full-screen',''),(10467,1657,'_meta-generate-page-header-image-background',''),(10466,1657,'_meta-generate-page-header-content-padding',''),(10465,1657,'_meta-generate-page-header-content-autop',''),(8978,1391,'_wp_attached_file','2017/09/STIF-55-podcast-cover-photo.png'),(8979,1391,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2017/09/STIF-55-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-55-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-55-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-55-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-55-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-55-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:300;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-55-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-55-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-55-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-55-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(8980,1391,'_wp_attachment_image_alt','STIF #55 podcast cover photo'),(8994,1395,'_meta-generate-page-header-content-autop',''),(8995,1395,'_meta-generate-page-header-content-padding',''),(8996,1395,'_meta-generate-page-header-image-background',''),(8997,1395,'_meta-generate-page-header-full-screen',''),(8998,1395,'_meta-generate-page-header-vertical-center',''),(8999,1395,'_meta-generate-page-header-image-background-fixed',''),(9000,1395,'_edit_lock','1509204103:1'),(9001,1395,'_edit_last','1'),(9002,1395,'libsyn-post-episode-itunes','no'),(9003,1395,'libsyn-post-episode-player_use_thumbnail','use_thumbnail'),(9004,1395,'libsyn-post-episode-player_use_theme','custom'),(9005,1395,'libsyn-post-episode-player_width','450'),(9006,1395,'libsyn-post-episode-player_height','90'),(9007,1395,'libsyn-post-episode-player_placement','top'),(9008,1395,'libsyn-post-episode-player_custom_color','32cd32'),(9009,1395,'libsyn-post-episode-advanced-destination-form-data','[]'),(9010,1395,'_yoast_wpseo_content_score','90'),(9011,1395,'_generate-disable-header',''),(9012,1395,'_generate-disable-nav',''),(9013,1395,'_generate-disable-secondary-nav',''),(9014,1395,'_generate-disable-post-image',''),(9015,1395,'_generate-disable-headline',''),(9016,1395,'_generate-disable-footer',''),(9017,1395,'_meta-generate-page-header-content',''),(9018,1395,'_meta-generate-page-header-image',''),(9019,1395,'_meta-generate-page-header-image-id','0'),(9020,1395,'_meta-generate-page-header-image-link',''),(9021,1395,'_meta-generate-page-header-enable-image-crop','disable'),(9022,1395,'_meta-generate-page-header-image-width','1200'),(9023,1395,'_meta-generate-page-header-image-height','0'),(9024,1395,'_meta-generate-page-header-add-to-excerpt',''),(9025,1395,'_meta-generate-page-header-image-background-type','contained'),(9026,1395,'_meta-generate-page-header-image-background-alignment','left'),(9027,1395,'_meta-generate-page-header-image-background-spacing','0'),(9028,1395,'_meta-generate-page-header-image-background-color',''),(9029,1395,'_meta-generate-page-header-image-background-text-color',''),(9030,1395,'_meta-generate-page-header-image-background-link-color',''),(9031,1395,'_meta-generate-page-header-image-background-link-color-hover',''),(9032,1395,'_yoast_wpseo_primary_category','390'),(9039,1395,'_wpas_done_all','1'),(9040,1400,'_meta-generate-page-header-content-autop',''),(9036,1395,'_yoast_wpseo_focuskw_text_input','ghost train'),(9037,1395,'_yoast_wpseo_focuskw','ghost train'),(9038,1395,'_yoast_wpseo_linkdex','59'),(9041,1400,'_meta-generate-page-header-content-padding',''),(9042,1400,'_meta-generate-page-header-image-background',''),(9043,1400,'_meta-generate-page-header-full-screen',''),(9044,1400,'_meta-generate-page-header-vertical-center',''),(9045,1400,'_meta-generate-page-header-image-background-fixed',''),(9046,1400,'_wp_desired_post_slug',''),(9047,1395,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537846039;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1028;}i:1;a:1:{s:2:\"id\";i:1283;}i:2;a:1:{s:2:\"id\";i:1161;}}}}'),(9055,1403,'_meta-generate-page-header-content-autop',''),(9056,1403,'_meta-generate-page-header-content-padding',''),(9057,1403,'_meta-generate-page-header-image-background',''),(9058,1403,'_meta-generate-page-header-full-screen',''),(9059,1403,'_meta-generate-page-header-vertical-center',''),(9060,1403,'_meta-generate-page-header-image-background-fixed',''),(9061,1403,'_edit_lock','1509642548:1'),(9062,1403,'_edit_last','1'),(9063,1403,'_yoast_wpseo_content_score','90'),(9064,1403,'_generate-disable-header',''),(9065,1403,'_generate-disable-nav',''),(9066,1403,'_generate-disable-secondary-nav',''),(9067,1403,'_generate-disable-post-image',''),(9068,1403,'_generate-disable-headline',''),(9069,1403,'_generate-disable-footer',''),(9070,1403,'_meta-generate-page-header-content',''),(9071,1403,'_meta-generate-page-header-image',''),(9072,1403,'_meta-generate-page-header-image-id','0'),(9073,1403,'_meta-generate-page-header-image-link',''),(9074,1403,'_meta-generate-page-header-enable-image-crop','disable'),(9075,1403,'_meta-generate-page-header-image-width','1200'),(9076,1403,'_meta-generate-page-header-image-height','0'),(9077,1403,'_meta-generate-page-header-add-to-excerpt',''),(9078,1403,'_meta-generate-page-header-image-background-type','contained'),(9079,1403,'_meta-generate-page-header-image-background-alignment','left'),(9080,1403,'_meta-generate-page-header-image-background-spacing','0'),(9081,1403,'_meta-generate-page-header-image-background-color',''),(9082,1403,'_meta-generate-page-header-image-background-text-color',''),(9083,1403,'_meta-generate-page-header-image-background-link-color',''),(9084,1403,'_meta-generate-page-header-image-background-link-color-hover',''),(9085,1403,'_yoast_wpseo_primary_category','390'),(9086,1410,'_wp_attached_file','2017/10/STIF-61-podcast-cover-photo.png'),(9087,1410,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2017/10/STIF-61-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-61-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-61-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-61-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-61-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-61-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-61-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-61-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-61-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-61-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9088,1410,'_wp_attachment_image_alt','STIF #61 podcast cover photo'),(9089,1403,'_thumbnail_id','1410'),(9090,1403,'_yoast_wpseo_focuskw_text_input','ghost train rail trail race recap'),(9091,1403,'_yoast_wpseo_focuskw','ghost train rail trail race recap'),(9092,1403,'_yoast_wpseo_metadesc','A recap of the Ghost Train Rail Trail Race 2017. And a deep dive into the gifts of an Ultra... and how not to waste them.'),(9093,1403,'_yoast_wpseo_linkdex','65'),(9094,1403,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537755976;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1357;}i:1;a:1:{s:2:\"id\";i:1395;}i:2;a:1:{s:2:\"id\";i:1043;}}}}'),(9095,1412,'_wp_attached_file','2017/10/22548751_1564793870256938_1361321544581742190_o.jpg'),(9096,1412,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1536;s:6:\"height\";i:2048;s:4:\"file\";s:59:\"2017/10/22548751_1564793870256938_1361321544581742190_o.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:59:\"22548751_1564793870256938_1361321544581742190_o-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:59:\"22548751_1564793870256938_1361321544581742190_o-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:60:\"22548751_1564793870256938_1361321544581742190_o-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:60:\"22548751_1564793870256938_1361321544581742190_o-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:59:\"22548751_1564793870256938_1361321544581742190_o-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:59:\"22548751_1564793870256938_1361321544581742190_o-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:59:\"22548751_1564793870256938_1361321544581742190_o-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9097,1413,'_wp_attached_file','2017/10/22553174_1404101709680342_3051108608962254056_o.jpg'),(9098,1413,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1080;s:6:\"height\";i:1350;s:4:\"file\";s:59:\"2017/10/22553174_1404101709680342_3051108608962254056_o.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:59:\"22553174_1404101709680342_3051108608962254056_o-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:59:\"22553174_1404101709680342_3051108608962254056_o-240x300.jpg\";s:5:\"width\";i:240;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:59:\"22553174_1404101709680342_3051108608962254056_o-768x960.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:960;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:60:\"22553174_1404101709680342_3051108608962254056_o-819x1024.jpg\";s:5:\"width\";i:819;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:59:\"22553174_1404101709680342_3051108608962254056_o-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:59:\"22553174_1404101709680342_3051108608962254056_o-300x375.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:375;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:59:\"22553174_1404101709680342_3051108608962254056_o-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9099,1414,'_wp_attached_file','2017/10/22555438_1404247479665765_527692926677758867_o.jpg'),(9100,1414,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1080;s:6:\"height\";i:1080;s:4:\"file\";s:58:\"2017/10/22555438_1404247479665765_527692926677758867_o.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:58:\"22555438_1404247479665765_527692926677758867_o-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:58:\"22555438_1404247479665765_527692926677758867_o-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:58:\"22555438_1404247479665765_527692926677758867_o-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:60:\"22555438_1404247479665765_527692926677758867_o-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:58:\"22555438_1404247479665765_527692926677758867_o-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:58:\"22555438_1404247479665765_527692926677758867_o-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:58:\"22555438_1404247479665765_527692926677758867_o-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9101,1415,'_wp_attached_file','2017/10/IMG_20171019_201613620.jpg'),(9102,1415,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2952;s:6:\"height\";i:5248;s:4:\"file\";s:34:\"2017/10/IMG_20171019_201613620.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171019_201613620-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:34:\"IMG_20171019_201613620-169x300.jpg\";s:5:\"width\";i:169;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"IMG_20171019_201613620-768x1365.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1365;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:35:\"IMG_20171019_201613620-576x1024.jpg\";s:5:\"width\";i:576;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171019_201613620-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171019_201613620-300x533.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:533;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"IMG_20171019_201613620-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"640\";s:13:\"shutter_speed\";s:7:\"0.05999\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9103,1416,'_wp_attached_file','2017/10/IMG_20171019_201618297.jpg'),(9104,1416,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:5248;s:6:\"height\";i:2952;s:4:\"file\";s:34:\"2017/10/IMG_20171019_201618297.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171019_201618297-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:34:\"IMG_20171019_201618297-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20171019_201618297-768x432.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:432;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:35:\"IMG_20171019_201618297-1024x576.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171019_201618297-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171019_201618297-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"IMG_20171019_201618297-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"640\";s:13:\"shutter_speed\";s:7:\"0.05999\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9105,1417,'_wp_attached_file','2017/10/IMG_20171021_083325643.jpg'),(9106,1417,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:5248;s:6:\"height\";i:2952;s:4:\"file\";s:34:\"2017/10/IMG_20171021_083325643.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171021_083325643-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:34:\"IMG_20171021_083325643-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20171021_083325643-768x432.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:432;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:35:\"IMG_20171021_083325643-1024x576.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171021_083325643-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171021_083325643-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"IMG_20171021_083325643-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"100\";s:13:\"shutter_speed\";s:7:\"0.00833\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9107,1418,'_wp_attached_file','2017/10/IMG_20171021_083342400.jpg'),(9108,1418,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:5248;s:6:\"height\";i:2952;s:4:\"file\";s:34:\"2017/10/IMG_20171021_083342400.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171021_083342400-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"IMG_20171021_083342400-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20171021_083342400-768x432.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:432;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:35:\"IMG_20171021_083342400-1024x576.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171021_083342400-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171021_083342400-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"IMG_20171021_083342400-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:2:\"64\";s:13:\"shutter_speed\";s:7:\"0.01666\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9109,1419,'_wp_attached_file','2017/10/IMG_20171021_104235891_HDR.jpg'),(9110,1419,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1920;s:6:\"height\";i:1080;s:4:\"file\";s:38:\"2017/10/IMG_20171021_104235891_HDR.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:38:\"IMG_20171021_104235891_HDR-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:38:\"IMG_20171021_104235891_HDR-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:38:\"IMG_20171021_104235891_HDR-768x432.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:432;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:39:\"IMG_20171021_104235891_HDR-1024x576.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:38:\"IMG_20171021_104235891_HDR-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:38:\"IMG_20171021_104235891_HDR-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:38:\"IMG_20171021_104235891_HDR-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:3:\"2.2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"2.16\";s:3:\"iso\";s:2:\"50\";s:13:\"shutter_speed\";s:7:\"0.00122\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9111,1420,'_wp_attached_file','2017/10/IMG_20171027_125336473_LL.jpg'),(9112,1420,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:37:\"2017/10/IMG_20171027_125336473_LL.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:37:\"IMG_20171027_125336473_LL-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:37:\"IMG_20171027_125336473_LL-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:37:\"IMG_20171027_125336473_LL-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:38:\"IMG_20171027_125336473_LL-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:37:\"IMG_20171027_125336473_LL-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:37:\"IMG_20171027_125336473_LL-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:37:\"IMG_20171027_125336473_LL-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509108820\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"653\";s:13:\"shutter_speed\";s:17:\"0.066666666666667\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9113,1417,'_wp_attachment_image_alt','Ghost Train base camp'),(9114,1414,'_wp_attachment_image_alt','chugging along the trail'),(9115,1412,'_wp_attachment_image_alt','prepping to head out'),(9116,1420,'_wp_attachment_image_alt','bin, bib, and the aftermath'),(9120,1403,'_wpas_done_all','1'),(9125,1425,'_meta-generate-page-header-content-autop',''),(9131,1425,'_edit_lock','1510246392:1'),(9126,1425,'_meta-generate-page-header-content-padding',''),(9127,1425,'_meta-generate-page-header-image-background',''),(9128,1425,'_meta-generate-page-header-full-screen',''),(9129,1425,'_meta-generate-page-header-vertical-center',''),(9130,1425,'_meta-generate-page-header-image-background-fixed',''),(9132,1425,'_edit_last','1'),(9133,1425,'_yoast_wpseo_content_score','90'),(9134,1425,'_generate-disable-header',''),(9135,1425,'_generate-disable-nav',''),(9136,1425,'_generate-disable-secondary-nav',''),(9137,1425,'_generate-disable-post-image',''),(9138,1425,'_generate-disable-headline',''),(9139,1425,'_generate-disable-footer',''),(9140,1425,'_meta-generate-page-header-content',''),(9141,1425,'_meta-generate-page-header-image',''),(9142,1425,'_meta-generate-page-header-image-id','0'),(9143,1425,'_meta-generate-page-header-image-link',''),(9144,1425,'_meta-generate-page-header-enable-image-crop','disable'),(9145,1425,'_meta-generate-page-header-image-width','1200'),(9146,1425,'_meta-generate-page-header-image-height','0'),(9147,1425,'_meta-generate-page-header-add-to-excerpt',''),(9148,1425,'_meta-generate-page-header-image-background-type','contained'),(9149,1425,'_meta-generate-page-header-image-background-alignment','left'),(9150,1425,'_meta-generate-page-header-image-background-spacing','0'),(9151,1425,'_meta-generate-page-header-image-background-color',''),(9152,1425,'_meta-generate-page-header-image-background-text-color',''),(9153,1425,'_meta-generate-page-header-image-background-link-color',''),(9154,1425,'_meta-generate-page-header-image-background-link-color-hover',''),(9155,1425,'_yoast_wpseo_primary_category','390'),(9156,1427,'_wp_attached_file','2017/11/STIF-62-podcast-cover-photo.png'),(9157,1427,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2017/11/STIF-62-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-62-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-62-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-62-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-62-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-62-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-62-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-62-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-62-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-62-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9158,1427,'_wp_attachment_image_alt','STIF #62 podcast cover photo'),(9159,1425,'_thumbnail_id','1427'),(9160,1425,'_yoast_wpseo_focuskw_text_input','post race blues'),(9161,1425,'_yoast_wpseo_focuskw','post race blues'),(9162,1425,'_yoast_wpseo_linkdex','59'),(9163,1425,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537055729;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1161;}i:1;a:1:{s:2:\"id\";i:1140;}i:2;a:1:{s:2:\"id\";i:1567;}}}}'),(9167,1425,'_wpas_done_all','1'),(9181,1433,'_meta-generate-page-header-content-autop',''),(9182,1433,'_meta-generate-page-header-content-padding',''),(9183,1433,'_meta-generate-page-header-image-background',''),(9184,1433,'_meta-generate-page-header-full-screen',''),(9185,1433,'_meta-generate-page-header-vertical-center',''),(9186,1433,'_meta-generate-page-header-image-background-fixed',''),(9187,1433,'_edit_lock','1514068992:1'),(9188,1433,'_edit_last','1'),(9189,1433,'_yoast_wpseo_content_score','90'),(9190,1433,'_generate-disable-header',''),(9191,1433,'_generate-disable-nav',''),(9192,1433,'_generate-disable-secondary-nav',''),(9193,1433,'_generate-disable-post-image',''),(9194,1433,'_generate-disable-headline',''),(9195,1433,'_generate-disable-footer',''),(9196,1433,'_meta-generate-page-header-content',''),(9197,1433,'_meta-generate-page-header-image',''),(9198,1433,'_meta-generate-page-header-image-id','0'),(9199,1433,'_meta-generate-page-header-image-link',''),(9200,1433,'_meta-generate-page-header-enable-image-crop','disable'),(9201,1433,'_meta-generate-page-header-image-width','1200'),(9202,1433,'_meta-generate-page-header-image-height','0'),(9203,1433,'_meta-generate-page-header-add-to-excerpt',''),(9204,1433,'_meta-generate-page-header-image-background-type','contained'),(9205,1433,'_meta-generate-page-header-image-background-alignment','left'),(9206,1433,'_meta-generate-page-header-image-background-spacing','0'),(9207,1433,'_meta-generate-page-header-image-background-color',''),(9208,1433,'_meta-generate-page-header-image-background-text-color',''),(9209,1433,'_meta-generate-page-header-image-background-link-color',''),(9210,1433,'_meta-generate-page-header-image-background-link-color-hover',''),(9211,1433,'_yoast_wpseo_primary_category','390'),(9212,1437,'_meta-generate-page-header-content-autop',''),(9213,1437,'_meta-generate-page-header-content-padding',''),(9214,1437,'_meta-generate-page-header-image-background',''),(9215,1437,'_meta-generate-page-header-full-screen',''),(9216,1437,'_meta-generate-page-header-vertical-center',''),(9217,1437,'_meta-generate-page-header-image-background-fixed',''),(9218,1437,'_edit_lock','1510587509:1'),(9219,1437,'_edit_last','1'),(9220,1437,'_yoast_wpseo_content_score','60'),(9221,1437,'_generate-disable-header',''),(9222,1437,'_generate-disable-nav',''),(9223,1437,'_generate-disable-secondary-nav',''),(9224,1437,'_generate-disable-post-image',''),(9225,1437,'_generate-disable-headline',''),(9226,1437,'_generate-disable-footer',''),(9227,1437,'_meta-generate-page-header-content',''),(9228,1437,'_meta-generate-page-header-image',''),(9229,1437,'_meta-generate-page-header-image-id','0'),(9230,1437,'_meta-generate-page-header-image-link',''),(9231,1437,'_meta-generate-page-header-enable-image-crop','disable'),(9232,1437,'_meta-generate-page-header-image-width','1200'),(9233,1437,'_meta-generate-page-header-image-height','0'),(9234,1437,'_meta-generate-page-header-add-to-excerpt',''),(9235,1437,'_meta-generate-page-header-image-background-type','contained'),(9236,1437,'_meta-generate-page-header-image-background-alignment','left'),(9237,1437,'_meta-generate-page-header-image-background-spacing','0'),(9238,1437,'_meta-generate-page-header-image-background-color',''),(9239,1437,'_meta-generate-page-header-image-background-text-color',''),(9240,1437,'_meta-generate-page-header-image-background-link-color',''),(9241,1437,'_meta-generate-page-header-image-background-link-color-hover',''),(9242,1437,'_yoast_wpseo_primary_category',''),(9243,1439,'_meta-generate-page-header-content-autop',''),(9244,1439,'_meta-generate-page-header-content-padding',''),(9245,1439,'_meta-generate-page-header-image-background',''),(9246,1439,'_meta-generate-page-header-full-screen',''),(9247,1439,'_meta-generate-page-header-vertical-center',''),(9248,1439,'_meta-generate-page-header-image-background-fixed',''),(9249,1439,'_edit_lock','1510933951:1'),(9250,1439,'_edit_last','1'),(9251,1439,'_yoast_wpseo_content_score','90'),(9252,1439,'_meta-generate-page-header-content',''),(9253,1439,'_meta-generate-page-header-image',''),(9254,1439,'_meta-generate-page-header-image-id','0'),(9255,1439,'_meta-generate-page-header-image-link',''),(9256,1439,'_meta-generate-page-header-enable-image-crop','disable'),(9257,1439,'_meta-generate-page-header-image-width','1200'),(9258,1439,'_meta-generate-page-header-image-height','0'),(9259,1439,'_meta-generate-page-header-add-to-excerpt',''),(9260,1439,'_meta-generate-page-header-image-background-type','contained'),(9261,1439,'_meta-generate-page-header-image-background-alignment','left'),(9262,1439,'_meta-generate-page-header-image-background-spacing','0'),(9263,1439,'_meta-generate-page-header-image-background-color',''),(9264,1439,'_meta-generate-page-header-image-background-text-color',''),(9265,1439,'_meta-generate-page-header-image-background-link-color',''),(9266,1439,'_meta-generate-page-header-image-background-link-color-hover',''),(9440,1488,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:200;s:6:\"height\";i:51;s:4:\"file\";s:55:\"2017/11/21207-23944-apple_podcasts-l-e1534545987286.jpg\";s:5:\"sizes\";a:4:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"21207-23944-apple_podcasts-l-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:39:\"21207-23944-apple_podcasts-l-300x77.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:77;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:6:{s:4:\"file\";s:40:\"21207-23944-apple_podcasts-l-450x153.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:153;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:450;s:12:\"height_query\";i:250;}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:39:\"21207-23944-apple_podcasts-l-300x77.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:77;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9439,1488,'_wp_attached_file','2017/11/21207-23944-apple_podcasts-l-e1534545987286.jpg'),(9438,1486,'_edit_last','1'),(9437,1486,'_edit_lock','1511288743:1'),(9436,1486,'_meta-generate-page-header-image-background-fixed',''),(9435,1486,'_meta-generate-page-header-vertical-center',''),(9434,1486,'_meta-generate-page-header-full-screen',''),(9433,1486,'_meta-generate-page-header-image-background',''),(9432,1486,'_meta-generate-page-header-content-padding',''),(9431,1486,'_meta-generate-page-header-content-autop',''),(9279,1443,'_wp_attached_file','2017/11/STIF-63-podcast-cover-photo.png'),(9280,1443,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2017/11/STIF-63-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-63-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-63-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-63-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-63-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-63-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-63-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-63-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-63-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-63-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9281,1443,'_wp_attachment_image_alt','STIF #63 podcast cover photo'),(9282,1439,'_thumbnail_id','1443'),(9297,1439,'_wpas_done_all','1'),(9298,1439,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537262635;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1663;}i:1;a:1:{s:2:\"id\";i:1380;}i:2;a:1:{s:2:\"id\";i:1283;}}}}'),(9286,1439,'_yoast_wpseo_focuskw_text_input','how to live'),(9287,1439,'_yoast_wpseo_focuskw','how to live'),(9288,1439,'_yoast_wpseo_metadesc','Now that you\'ve figured out what\'s next... you\'ve still got to exist until you get there. Let\'s talk about how to live in the awkward space between places.'),(9289,1439,'_yoast_wpseo_linkdex','80'),(9290,1439,'_generate-disable-header',''),(9291,1439,'_generate-disable-nav',''),(9292,1439,'_generate-disable-secondary-nav',''),(9293,1439,'_generate-disable-post-image',''),(9294,1439,'_generate-disable-headline',''),(9295,1439,'_generate-disable-footer',''),(9296,1439,'_yoast_wpseo_primary_category','390'),(10228,1634,'_edit_lock','1517010055:1'),(10227,1634,'_meta-generate-page-header-image-background-fixed',''),(10226,1634,'_meta-generate-page-header-vertical-center',''),(10225,1634,'_meta-generate-page-header-full-screen',''),(10224,1634,'_meta-generate-page-header-image-background',''),(9482,1508,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2017/11/STIF-64-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-64-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-64-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-64-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-64-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-64-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-64-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-64-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-64-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-64-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9481,1508,'_wp_attached_file','2017/11/STIF-64-podcast-cover-photo.png'),(9505,1524,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2017/11/STIF-65-podcast-cover-photo.png\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-65-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-65-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-65-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-65-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-65-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-65-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9504,1524,'_wp_attached_file','2017/11/STIF-65-podcast-cover-photo.png'),(9503,1522,'_edit_last','1'),(9502,1522,'_edit_lock','1512146691:1'),(9501,1522,'_meta-generate-page-header-image-background-fixed',''),(9500,1522,'_meta-generate-page-header-vertical-center',''),(9499,1522,'_meta-generate-page-header-full-screen',''),(9498,1522,'_meta-generate-page-header-image-background',''),(9497,1522,'_meta-generate-page-header-content-padding',''),(9496,1522,'_meta-generate-page-header-content-autop',''),(9362,1454,'_wp_attached_file','2017/11/IMG_20171103_120644436_DEPTH.jpg'),(9363,1454,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_120644436_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120644436_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120644436_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120644436_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_120644436_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120644436_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120644436_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120644436_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509710814\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"116\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9364,1455,'_wp_attached_file','2017/11/IMG_20171103_120329162_DEPTH.jpg'),(9365,1455,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_120329162_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120329162_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120329162_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120329162_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_120329162_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120329162_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120329162_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120329162_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509710615\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:2:\"59\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9366,1456,'_wp_attached_file','2017/11/IMG_20171103_120600109_DEPTH.jpg'),(9367,1456,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_120600109_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120600109_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120600109_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120600109_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_120600109_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120600109_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120600109_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120600109_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509710764\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"116\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9368,1457,'_wp_attached_file','2017/11/IMG_20171103_120644436_DEPTH-1.jpg'),(9369,1457,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:42:\"2017/11/IMG_20171103_120644436_DEPTH-1.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:42:\"IMG_20171103_120644436_DEPTH-1-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:42:\"IMG_20171103_120644436_DEPTH-1-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:42:\"IMG_20171103_120644436_DEPTH-1-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:43:\"IMG_20171103_120644436_DEPTH-1-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:42:\"IMG_20171103_120644436_DEPTH-1-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:42:\"IMG_20171103_120644436_DEPTH-1-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:42:\"IMG_20171103_120644436_DEPTH-1-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509710814\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"116\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9370,1458,'_wp_attached_file','2017/11/IMG_20171103_120836416_DEPTH.jpg'),(9371,1458,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_120836416_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120836416_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120836416_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120836416_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_120836416_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120836416_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120836416_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120836416_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509710926\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"119\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9372,1459,'_wp_attached_file','2017/11/IMG_20171103_120844082_DEPTH.jpg'),(9373,1459,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_120844082_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120844082_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120844082_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120844082_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_120844082_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120844082_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120844082_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120844082_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509710931\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"122\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9374,1460,'_wp_attached_file','2017/11/IMG_20171103_120930310_DEPTH.jpg'),(9375,1460,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_120930310_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120930310_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120930310_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120930310_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_120930310_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120930310_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120930310_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_120930310_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509710979\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"119\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9376,1461,'_wp_attached_file','2017/11/IMG_20171103_121253217_DEPTH.jpg'),(9377,1461,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_121253217_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121253217_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121253217_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121253217_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_121253217_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121253217_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121253217_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121253217_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509711180\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:2:\"67\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9378,1462,'_wp_attached_file','2017/11/IMG_20171103_121257625_DEPTH.jpg'),(9379,1462,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_121257625_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121257625_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121257625_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121257625_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_121257625_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121257625_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121257625_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121257625_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509711186\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"116\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9380,1463,'_wp_attached_file','2017/11/IMG_20171103_121422167_DEPTH.jpg'),(9381,1463,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_121422167_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121422167_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121422167_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121422167_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_121422167_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121422167_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121422167_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121422167_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509711276\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"134\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9382,1464,'_wp_attached_file','2017/11/IMG_20171103_121834899_DEPTH.jpg'),(9383,1464,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_121834899_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121834899_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121834899_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121834899_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_121834899_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121834899_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121834899_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121834899_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509711519\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"134\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9384,1465,'_wp_attached_file','2017/11/IMG_20171103_121908852_DEPTH.jpg'),(9385,1465,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_121908852_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121908852_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121908852_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121908852_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_121908852_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121908852_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121908852_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_121908852_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509711553\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"138\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9386,1466,'_wp_attached_file','2017/11/IMG_20171103_122017556_DEPTH.jpg'),(9387,1466,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_122017556_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122017556_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122017556_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122017556_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_122017556_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122017556_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122017556_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122017556_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509711621\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"138\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9388,1467,'_wp_attached_file','2017/11/IMG_20171103_122027050_DEPTH.jpg'),(9389,1467,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_122027050_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122027050_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122027050_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122027050_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_122027050_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122027050_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122027050_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122027050_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509711631\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:2:\"98\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9390,1468,'_wp_attached_file','2017/11/IMG_20171103_122114482_DEPTH.jpg'),(9391,1468,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_122114482_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122114482_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122114482_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122114482_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_122114482_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122114482_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122114482_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122114482_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509711680\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"142\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9392,1469,'_wp_attached_file','2017/11/IMG_20171103_122148680_DEPTH.jpg'),(9393,1469,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_122148680_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122148680_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122148680_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122148680_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_122148680_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122148680_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122148680_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122148680_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509711713\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"134\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9394,1470,'_wp_attached_file','2017/11/IMG_20171103_122247406_DEPTH.jpg'),(9395,1470,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_122247406_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122247406_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122247406_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122247406_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_122247406_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122247406_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122247406_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122247406_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509711772\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:2:\"72\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9396,1471,'_wp_attached_file','2017/11/IMG_20171103_122324683_DEPTH.jpg'),(9397,1471,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_122324683_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122324683_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122324683_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122324683_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_122324683_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122324683_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122324683_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122324683_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509711809\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"138\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9398,1472,'_wp_attached_file','2017/11/IMG_20171103_122533633_DEPTH.jpg'),(9399,1472,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_122533633_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122533633_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122533633_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122533633_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_122533633_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122533633_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122533633_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122533633_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509711937\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:2:\"72\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9400,1473,'_wp_attached_file','2017/11/IMG_20171103_122610891_DEPTH.jpg'),(9401,1473,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_122610891_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122610891_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122610891_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122610891_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_122610891_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122610891_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122610891_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122610891_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509711977\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:2:\"64\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9402,1474,'_wp_attached_file','2017/11/IMG_20171103_122646118_DEPTH.jpg'),(9403,1474,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:40:\"2017/11/IMG_20171103_122646118_DEPTH.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122646118_DEPTH-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122646118_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122646118_DEPTH-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:41:\"IMG_20171103_122646118_DEPTH-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122646118_DEPTH-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122646118_DEPTH-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"IMG_20171103_122646118_DEPTH-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509712010\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"122\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9404,1475,'_wp_attached_file','2017/11/IMG_20171104_112856.jpg'),(9405,1475,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:31:\"2017/11/IMG_20171104_112856.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20171104_112856-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20171104_112856-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20171104_112856-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20171104_112856-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20171104_112856-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20171104_112856-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20171104_112856-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509711713\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"134\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9413,1477,'_wp_attached_file','2017/11/IMG_20170724_080725.jpg'),(9414,1477,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3464;s:6:\"height\";i:4618;s:4:\"file\";s:31:\"2017/11/IMG_20170724_080725.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080725-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080725-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170724_080725-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170724_080725-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080725-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080725-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080725-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"200\";s:13:\"shutter_speed\";s:7:\"0.02499\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9415,1478,'_wp_attached_file','2017/11/IMG_20170724_080325.jpg'),(9416,1478,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3464;s:6:\"height\";i:4618;s:4:\"file\";s:31:\"2017/11/IMG_20170724_080325.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080325-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080325-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:32:\"IMG_20170724_080325-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170724_080325-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080325-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080325-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_080325-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"800\";s:13:\"shutter_speed\";s:7:\"0.05833\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9417,1479,'_wp_attached_file','2017/11/IMG_20170724_075735.jpg'),(9418,1479,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4618;s:6:\"height\";i:3464;s:4:\"file\";s:31:\"2017/11/IMG_20170724_075735.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075735-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075735-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075735-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170724_075735-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075735-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075735-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075735-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"500\";s:13:\"shutter_speed\";s:7:\"0.05833\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9419,1480,'_wp_attached_file','2017/11/IMG_20170724_075045.jpg'),(9420,1480,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4618;s:6:\"height\";i:3464;s:4:\"file\";s:31:\"2017/11/IMG_20170724_075045.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075045-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075045-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075045-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170724_075045-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075045-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075045-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170724_075045-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"500\";s:13:\"shutter_speed\";s:7:\"0.05833\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9421,1481,'_wp_attached_file','2017/11/IMG_20170725_133903757.jpg'),(9422,1481,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:5248;s:6:\"height\";i:2952;s:4:\"file\";s:34:\"2017/11/IMG_20170725_133903757.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133903757-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133903757-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133903757-768x432.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:432;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:35:\"IMG_20170725_133903757-1024x576.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133903757-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133903757-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133903757-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"500\";s:13:\"shutter_speed\";s:7:\"0.04999\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9423,1482,'_wp_attached_file','2017/11/IMG_20170725_133907168.jpg'),(9424,1482,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:5248;s:6:\"height\";i:2952;s:4:\"file\";s:34:\"2017/11/IMG_20170725_133907168.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133907168-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133907168-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133907168-768x432.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:432;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:35:\"IMG_20170725_133907168-1024x576.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133907168-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133907168-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_133907168-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"640\";s:13:\"shutter_speed\";s:7:\"0.05833\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9425,1483,'_wp_attached_file','2017/11/IMG_20170725_134355335.jpg'),(9426,1483,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:5248;s:6:\"height\";i:2952;s:4:\"file\";s:34:\"2017/11/IMG_20170725_134355335.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_134355335-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_134355335-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_134355335-768x432.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:432;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:35:\"IMG_20170725_134355335-1024x576.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_134355335-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_134355335-300x169.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:169;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"IMG_20170725_134355335-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"500\";s:13:\"shutter_speed\";s:7:\"0.05833\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9427,1484,'_wp_attached_file','2017/11/IMG_20170911_112258.jpg'),(9428,1484,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4618;s:6:\"height\";i:3464;s:4:\"file\";s:31:\"2017/11/IMG_20170911_112258.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170911_112258-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:31:\"IMG_20170911_112258-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:31:\"IMG_20170911_112258-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:32:\"IMG_20170911_112258-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170911_112258-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:31:\"IMG_20170911_112258-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:31:\"IMG_20170911_112258-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:6:\"XT1254\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1039348800\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:3:\"4.8\";s:3:\"iso\";s:3:\"500\";s:13:\"shutter_speed\";s:7:\"0.03999\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9429,1485,'_wp_attached_file','2017/11/IMG_20171104_095920487.jpg'),(9430,1485,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:34:\"2017/11/IMG_20171104_095920487.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171104_095920487-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"IMG_20171104_095920487-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20171104_095920487-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:35:\"IMG_20171104_095920487-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171104_095920487-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171104_095920487-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"IMG_20171104_095920487-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1509789562\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:2:\"64\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9441,1489,'_wp_attached_file','2017/11/google_play_button.png'),(9442,1489,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:495;s:6:\"height\";i:185;s:4:\"file\";s:30:\"2017/11/google_play_button.png\";s:5:\"sizes\";a:4:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:30:\"google_play_button-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:30:\"google_play_button-300x112.png\";s:5:\"width\";i:300;s:6:\"height\";i:112;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:6:{s:4:\"file\";s:30:\"google_play_button-450x185.png\";s:5:\"width\";i:450;s:6:\"height\";i:185;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:450;s:12:\"height_query\";i:250;}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:30:\"google_play_button-300x112.png\";s:5:\"width\";i:300;s:6:\"height\";i:112;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9443,1490,'_wp_attached_file','2017/11/Subscribe-to-The-Podcast-Report-on-Stitcher-Radio-button.png'),(9444,1490,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:553;s:6:\"height\";i:142;s:4:\"file\";s:68:\"2017/11/Subscribe-to-The-Podcast-Report-on-Stitcher-Radio-button.png\";s:5:\"sizes\";a:4:{s:9:\"thumbnail\";a:6:{s:4:\"file\";s:68:\"Subscribe-to-The-Podcast-Report-on-Stitcher-Radio-button-150x142.png\";s:5:\"width\";i:150;s:6:\"height\";i:142;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"150\";s:12:\"height_query\";s:3:\"150\";}s:6:\"medium\";a:6:{s:4:\"file\";s:67:\"Subscribe-to-The-Podcast-Report-on-Stitcher-Radio-button-300x77.png\";s:5:\"width\";i:300;s:6:\"height\";i:77;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:6:{s:4:\"file\";s:68:\"Subscribe-to-The-Podcast-Report-on-Stitcher-Radio-button-450x142.png\";s:5:\"width\";i:450;s:6:\"height\";i:142;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:450;s:12:\"height_query\";i:250;}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:67:\"Subscribe-to-The-Podcast-Report-on-Stitcher-Radio-button-300x77.png\";s:5:\"width\";i:300;s:6:\"height\";i:77;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9445,1488,'_wp_attachment_image_alt','subscribe on apple podcasts'),(9446,1489,'_wp_attachment_image_alt','subscribe on google play'),(9447,1490,'_wp_attachment_image_alt','Subscribe on stitcher radio'),(9448,1486,'_yoast_wpseo_content_score','90'),(9449,1486,'_generate-disable-header',''),(9450,1486,'_generate-disable-nav',''),(9451,1486,'_generate-disable-secondary-nav',''),(9452,1486,'_generate-disable-post-image',''),(9453,1486,'_generate-disable-headline',''),(9454,1486,'_generate-disable-footer',''),(9455,1486,'_meta-generate-page-header-content',''),(9456,1486,'_meta-generate-page-header-image',''),(9457,1486,'_meta-generate-page-header-image-id','0'),(9458,1486,'_meta-generate-page-header-image-link',''),(9459,1486,'_meta-generate-page-header-enable-image-crop','disable'),(9460,1486,'_meta-generate-page-header-image-width','1200'),(9461,1486,'_meta-generate-page-header-image-height','0'),(9462,1486,'_meta-generate-page-header-add-to-excerpt',''),(9463,1486,'_meta-generate-page-header-image-background-type','contained'),(9464,1486,'_meta-generate-page-header-image-background-alignment','left'),(9465,1486,'_meta-generate-page-header-image-background-spacing','0'),(9466,1486,'_meta-generate-page-header-image-background-color',''),(9467,1486,'_meta-generate-page-header-image-background-text-color',''),(9468,1486,'_meta-generate-page-header-image-background-link-color',''),(9469,1486,'_meta-generate-page-header-image-background-link-color-hover',''),(9470,1486,'_yoast_wpseo_primary_category',''),(9471,1486,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537919414;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1610;}i:1;a:1:{s:2:\"id\";i:1677;}i:2;a:1:{s:2:\"id\";i:1283;}}}}'),(9472,1498,'_wp_attached_file','2017/11/google-play-badge-866x283.png'),(9473,1498,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:866;s:6:\"height\";i:283;s:4:\"file\";s:37:\"2017/11/google-play-badge-866x283.png\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:37:\"google-play-badge-866x283-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:36:\"google-play-badge-866x283-300x98.png\";s:5:\"width\";i:300;s:6:\"height\";i:98;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:37:\"google-play-badge-866x283-768x251.png\";s:5:\"width\";i:768;s:6:\"height\";i:251;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:37:\"google-play-badge-866x283-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:37:\"google-play-badge-866x283-640x209.png\";s:5:\"width\";i:640;s:6:\"height\";i:209;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:6:{s:4:\"file\";s:37:\"google-play-badge-866x283-640x283.png\";s:5:\"width\";i:640;s:6:\"height\";i:283;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:640;}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9474,1498,'_wp_attachment_image_alt','listen on google play'),(9475,1505,'_wp_attached_file','2017/11/podcastrss.png'),(9476,1505,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:500;s:6:\"height\";i:164;s:4:\"file\";s:22:\"2017/11/podcastrss.png\";s:5:\"sizes\";a:4:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:22:\"podcastrss-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:21:\"podcastrss-300x98.png\";s:5:\"width\";i:300;s:6:\"height\";i:98;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:20:\"gg_gallery_thumbnail\";a:6:{s:4:\"file\";s:22:\"podcastrss-450x164.png\";s:5:\"width\";i:450;s:6:\"height\";i:164;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:450;s:12:\"height_query\";i:250;}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:21:\"podcastrss-300x98.png\";s:5:\"width\";i:300;s:6:\"height\";i:98;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9477,1505,'_wp_attachment_image_alt','subscribe via rss'),(9478,1486,'_yoast_wpseo_focuskw_text_input','holiday survival guide'),(9479,1486,'_yoast_wpseo_focuskw','holiday survival guide'),(9480,1486,'_yoast_wpseo_linkdex','81'),(9483,1508,'_wp_attachment_image_alt','STIF #64 podcast cover photo'),(9484,1486,'_thumbnail_id','1508'),(9485,1486,'_yoast_wpseo_metadesc','During the holiday season it\'s more important than ever to fight to maintain your health & fitness habits. My \"holiday survival guide\" can show you how.'),(9489,1486,'_wpas_done_all','1'),(9506,1524,'_wp_attachment_image_alt','STIF #65 podcast cover photo'),(9507,1522,'_thumbnail_id','1524'),(9508,1522,'_yoast_wpseo_content_score','90'),(9509,1522,'_generate-disable-header',''),(9510,1522,'_generate-disable-nav',''),(9511,1522,'_generate-disable-secondary-nav',''),(9512,1522,'_generate-disable-post-image',''),(9513,1522,'_generate-disable-headline',''),(9514,1522,'_generate-disable-footer',''),(9515,1522,'_meta-generate-page-header-content',''),(9516,1522,'_meta-generate-page-header-image',''),(9517,1522,'_meta-generate-page-header-image-id','0'),(9518,1522,'_meta-generate-page-header-image-link',''),(9519,1522,'_meta-generate-page-header-enable-image-crop','disable'),(9520,1522,'_meta-generate-page-header-image-width','1200'),(9521,1522,'_meta-generate-page-header-image-height','0'),(9522,1522,'_meta-generate-page-header-add-to-excerpt',''),(9523,1522,'_meta-generate-page-header-image-background-type','contained'),(9524,1522,'_meta-generate-page-header-image-background-alignment','left'),(9525,1522,'_meta-generate-page-header-image-background-spacing','0'),(9526,1522,'_meta-generate-page-header-image-background-color',''),(9527,1522,'_meta-generate-page-header-image-background-text-color',''),(9528,1522,'_meta-generate-page-header-image-background-link-color',''),(9529,1522,'_meta-generate-page-header-image-background-link-color-hover',''),(9530,1522,'_yoast_wpseo_primary_category',''),(9533,1522,'_yoast_wpseo_focuskw_text_input','trust on the internet'),(9534,1522,'_yoast_wpseo_focuskw','trust on the internet'),(9535,1522,'_yoast_wpseo_metadesc','In a sea of information, how do you separate fact, fiction, and opinion? I\'ve got 10 ways for you to know who to trust on the internet.'),(9536,1522,'_yoast_wpseo_linkdex','74'),(9537,1528,'_meta-generate-page-header-content-autop',''),(9538,1528,'_meta-generate-page-header-content-padding',''),(9539,1528,'_meta-generate-page-header-image-background',''),(9540,1528,'_meta-generate-page-header-full-screen',''),(9541,1528,'_meta-generate-page-header-vertical-center',''),(9542,1528,'_meta-generate-page-header-image-background-fixed',''),(9543,1528,'_edit_lock','1511988243:1'),(9544,1528,'_edit_last','1'),(9545,1528,'_yoast_wpseo_content_score','90'),(9546,1528,'_generate-disable-header',''),(9547,1528,'_generate-disable-nav',''),(9548,1528,'_generate-disable-secondary-nav',''),(9549,1528,'_generate-disable-post-image',''),(9550,1528,'_generate-disable-headline',''),(9551,1528,'_generate-disable-footer',''),(9552,1528,'_meta-generate-page-header-content',''),(9553,1528,'_meta-generate-page-header-image',''),(9554,1528,'_meta-generate-page-header-image-id','0'),(9555,1528,'_meta-generate-page-header-image-link',''),(9556,1528,'_meta-generate-page-header-enable-image-crop','disable'),(9557,1528,'_meta-generate-page-header-image-width','1200'),(9558,1528,'_meta-generate-page-header-image-height','0'),(9559,1528,'_meta-generate-page-header-add-to-excerpt',''),(9560,1528,'_meta-generate-page-header-image-background-type','contained'),(9561,1528,'_meta-generate-page-header-image-background-alignment','left'),(9562,1528,'_meta-generate-page-header-image-background-spacing','0'),(9563,1528,'_meta-generate-page-header-image-background-color',''),(9564,1528,'_meta-generate-page-header-image-background-text-color',''),(9565,1528,'_meta-generate-page-header-image-background-link-color',''),(9566,1528,'_meta-generate-page-header-image-background-link-color-hover',''),(9567,1528,'_yoast_wpseo_primary_category',''),(9738,1559,'_meta-generate-page-header-image-background-fixed',''),(9737,1559,'_meta-generate-page-header-vertical-center',''),(9736,1559,'_meta-generate-page-header-full-screen',''),(9735,1559,'_meta-generate-page-header-image-background',''),(9734,1559,'_meta-generate-page-header-content-padding',''),(9733,1559,'_meta-generate-page-header-content-autop',''),(9582,1528,'_wpas_done_all','1'),(9583,1528,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537891463;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:128;}i:1;a:1:{s:2:\"id\";i:93;}i:2;a:1:{s:2:\"id\";i:126;}}}}'),(9578,1528,'_yoast_wpseo_focuskw_text_input','smoking is dumb'),(9579,1528,'_yoast_wpseo_focuskw','smoking is dumb'),(9580,1528,'_yoast_wpseo_metadesc','Humans do a lot of dumb things. What if everyone who smokes saw this video? Think maybe some humans would do one less dumb thing?'),(9581,1528,'_yoast_wpseo_linkdex','59'),(9584,1538,'_wp_attached_file','2017/11/ashtray-ash-cigarettes-smoking-46198.jpeg'),(9585,1538,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:5184;s:6:\"height\";i:3456;s:4:\"file\";s:49:\"2017/11/ashtray-ash-cigarettes-smoking-46198.jpeg\";s:5:\"sizes\";a:11:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:49:\"ashtray-ash-cigarettes-smoking-46198-150x150.jpeg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:49:\"ashtray-ash-cigarettes-smoking-46198-300x200.jpeg\";s:5:\"width\";i:300;s:6:\"height\";i:200;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:49:\"ashtray-ash-cigarettes-smoking-46198-768x512.jpeg\";s:5:\"width\";i:768;s:6:\"height\";i:512;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:50:\"ashtray-ash-cigarettes-smoking-46198-1024x683.jpeg\";s:5:\"width\";i:1024;s:6:\"height\";i:683;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:49:\"ashtray-ash-cigarettes-smoking-46198-450x250.jpeg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:49:\"ashtray-ash-cigarettes-smoking-46198-640x427.jpeg\";s:5:\"width\";i:640;s:6:\"height\";i:427;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:49:\"ashtray-ash-cigarettes-smoking-46198-640x640.jpeg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:47:\"ashtray-ash-cigarettes-smoking-46198-75x75.jpeg\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:49:\"ashtray-ash-cigarettes-smoking-46198-250x167.jpeg\";s:5:\"width\";i:250;s:6:\"height\";i:167;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:50:\"ashtray-ash-cigarettes-smoking-46198-600x3456.jpeg\";s:5:\"width\";i:600;s:6:\"height\";i:3456;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:9:\"1200x1200\";a:4:{s:4:\"file\";s:51:\"ashtray-ash-cigarettes-smoking-46198-1200x1200.jpeg\";s:5:\"width\";i:1200;s:6:\"height\";i:1200;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:3:\"4.5\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:15:\"Canon EOS 1200D\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:2:\"36\";s:3:\"iso\";s:3:\"800\";s:13:\"shutter_speed\";s:17:\"0.016666666666667\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9586,1538,'_wp_attachment_image_alt','ashtray-ash-cigarettes-smoking'),(9587,1528,'_thumbnail_id','1538'),(9598,1541,'_meta-generate-page-header-content-autop',''),(9599,1541,'_meta-generate-page-header-content-padding',''),(9600,1541,'_meta-generate-page-header-image-background',''),(9601,1541,'_meta-generate-page-header-full-screen',''),(9602,1541,'_meta-generate-page-header-vertical-center',''),(9603,1541,'_meta-generate-page-header-image-background-fixed',''),(9604,1541,'_edit_lock','1512146248:1'),(9605,1541,'_edit_last','1'),(9606,1541,'_yoast_wpseo_content_score','90'),(9607,1541,'_generate-disable-header',''),(9608,1541,'_generate-disable-nav',''),(9609,1541,'_generate-disable-secondary-nav',''),(9610,1541,'_generate-disable-post-image',''),(9611,1541,'_generate-disable-headline',''),(9612,1541,'_generate-disable-footer',''),(9613,1541,'_meta-generate-page-header-content',''),(9614,1541,'_meta-generate-page-header-image',''),(9615,1541,'_meta-generate-page-header-image-id','0'),(9616,1541,'_meta-generate-page-header-image-link',''),(9617,1541,'_meta-generate-page-header-enable-image-crop','disable'),(9618,1541,'_meta-generate-page-header-image-width','1200'),(9619,1541,'_meta-generate-page-header-image-height','0'),(9620,1541,'_meta-generate-page-header-add-to-excerpt',''),(9621,1541,'_meta-generate-page-header-image-background-type','contained'),(9622,1541,'_meta-generate-page-header-image-background-alignment','left'),(9623,1541,'_meta-generate-page-header-image-background-spacing','0'),(9624,1541,'_meta-generate-page-header-image-background-color',''),(9625,1541,'_meta-generate-page-header-image-background-text-color',''),(9626,1541,'_meta-generate-page-header-image-background-link-color',''),(9627,1541,'_meta-generate-page-header-image-background-link-color-hover',''),(9628,1541,'_yoast_wpseo_primary_category',''),(9638,1547,'_meta-generate-page-header-content-autop',''),(9639,1547,'_meta-generate-page-header-content-padding',''),(9640,1547,'_meta-generate-page-header-image-background',''),(9641,1547,'_meta-generate-page-header-full-screen',''),(9642,1547,'_meta-generate-page-header-vertical-center',''),(9643,1547,'_meta-generate-page-header-image-background-fixed',''),(9644,1547,'_edit_lock','1512452539:1'),(9645,1547,'_edit_last','1'),(9646,1547,'_yoast_wpseo_content_score','90'),(9647,1547,'_generate-disable-header',''),(9648,1547,'_generate-disable-nav',''),(9649,1547,'_generate-disable-secondary-nav',''),(9650,1547,'_generate-disable-post-image',''),(9651,1547,'_generate-disable-headline',''),(9652,1547,'_generate-disable-footer',''),(9653,1547,'_meta-generate-page-header-content',''),(9654,1547,'_meta-generate-page-header-image',''),(9655,1547,'_meta-generate-page-header-image-id','0'),(9656,1547,'_meta-generate-page-header-image-link',''),(9657,1547,'_meta-generate-page-header-enable-image-crop','disable'),(9658,1547,'_meta-generate-page-header-image-width','1200'),(9659,1547,'_meta-generate-page-header-image-height','0'),(9660,1547,'_meta-generate-page-header-add-to-excerpt',''),(9661,1547,'_meta-generate-page-header-image-background-type','contained'),(9662,1547,'_meta-generate-page-header-image-background-alignment','left'),(9663,1547,'_meta-generate-page-header-image-background-spacing','0'),(9664,1547,'_meta-generate-page-header-image-background-color',''),(9665,1547,'_meta-generate-page-header-image-background-text-color',''),(9666,1547,'_meta-generate-page-header-image-background-link-color',''),(9667,1547,'_meta-generate-page-header-image-background-link-color-hover',''),(9668,1547,'_yoast_wpseo_primary_category','390'),(9669,1547,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537719583;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1567;}i:1;a:1:{s:2:\"id\";i:1161;}i:2;a:1:{s:2:\"id\";i:1395;}}}}'),(9670,1549,'_wp_attached_file','2017/11/STIF-66-podcast-cover-photo.png'),(9671,1549,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2017/11/STIF-66-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-66-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-66-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-66-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-66-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-66-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-66-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-66-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-66-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-66-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9672,1549,'_wp_attachment_image_alt','STIF #66 podcast cover photo'),(9673,1547,'_thumbnail_id','1549'),(9681,1547,'_wpas_done_all','1'),(9677,1547,'_yoast_wpseo_focuskw_text_input','marathon questions'),(9678,1547,'_yoast_wpseo_focuskw','marathon questions'),(9679,1547,'_yoast_wpseo_metadesc','So, you wanna run a marathon, huh? There\'s a lot of questions to answer when you\'re getting ready to take on your first marathon or half. Let\'s talk :)'),(9680,1547,'_yoast_wpseo_linkdex','67'),(9690,1556,'_meta-generate-page-header-content-autop',''),(9691,1556,'_meta-generate-page-header-content-padding',''),(9692,1556,'_meta-generate-page-header-image-background',''),(9693,1556,'_meta-generate-page-header-full-screen',''),(9694,1556,'_meta-generate-page-header-vertical-center',''),(9695,1556,'_meta-generate-page-header-image-background-fixed',''),(9696,1556,'_edit_lock','1512625518:1'),(9697,1556,'_edit_last','1'),(9698,1557,'_wp_attached_file','2017/12/STIF-FB2-podcast-cover-photo.png'),(9699,1557,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:40:\"2017/12/STIF-FB2-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:40:\"STIF-FB2-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:40:\"STIF-FB2-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:40:\"STIF-FB2-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:40:\"STIF-FB2-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:40:\"STIF-FB2-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:40:\"STIF-FB2-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:38:\"STIF-FB2-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:40:\"STIF-FB2-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:40:\"STIF-FB2-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9700,1557,'_wp_attachment_image_alt',''),(9701,1556,'_thumbnail_id','1557'),(9731,1556,'_wpas_done_all','1'),(9732,1556,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537096693;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1559;}i:1;a:1:{s:2:\"id\";i:1425;}i:2;a:1:{s:2:\"id\";i:1722;}}}}'),(9705,1556,'_yoast_wpseo_focuskw_text_input','cold weather running'),(9706,1556,'_yoast_wpseo_focuskw','cold weather running'),(9707,1556,'_yoast_wpseo_linkdex','69'),(9708,1556,'_yoast_wpseo_content_score','90'),(9709,1556,'_generate-disable-header',''),(9710,1556,'_generate-disable-nav',''),(9711,1556,'_generate-disable-secondary-nav',''),(9712,1556,'_generate-disable-post-image',''),(9713,1556,'_generate-disable-headline',''),(9714,1556,'_generate-disable-footer',''),(9715,1556,'_meta-generate-page-header-content',''),(9716,1556,'_meta-generate-page-header-image',''),(9717,1556,'_meta-generate-page-header-image-id','0'),(9718,1556,'_meta-generate-page-header-image-link',''),(9719,1556,'_meta-generate-page-header-enable-image-crop','disable'),(9720,1556,'_meta-generate-page-header-image-width','1200'),(9721,1556,'_meta-generate-page-header-image-height','0'),(9722,1556,'_meta-generate-page-header-add-to-excerpt',''),(9723,1556,'_meta-generate-page-header-image-background-type','contained'),(9724,1556,'_meta-generate-page-header-image-background-alignment','left'),(9725,1556,'_meta-generate-page-header-image-background-spacing','0'),(9726,1556,'_meta-generate-page-header-image-background-color',''),(9727,1556,'_meta-generate-page-header-image-background-text-color',''),(9728,1556,'_meta-generate-page-header-image-background-link-color',''),(9729,1556,'_meta-generate-page-header-image-background-link-color-hover',''),(9730,1556,'_yoast_wpseo_primary_category','390'),(9803,1567,'_meta-generate-page-header-vertical-center',''),(9802,1567,'_meta-generate-page-header-full-screen',''),(9801,1567,'_meta-generate-page-header-image-background',''),(9800,1567,'_meta-generate-page-header-content-padding',''),(9799,1567,'_meta-generate-page-header-content-autop',''),(9745,1559,'_edit_lock','1513319566:1'),(9746,1561,'_wp_attached_file','2017/12/STIF-67-podcast-cover-photo.png'),(9747,1561,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2017/12/STIF-67-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-67-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-67-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-67-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-67-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-67-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-67-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-67-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-67-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-67-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9748,1561,'_wp_attachment_image_alt','STIF #67 podcast cover photo'),(9749,1559,'_edit_last','1'),(9750,1559,'_thumbnail_id','1561'),(9751,1559,'_yoast_wpseo_content_score','90'),(9752,1559,'_generate-disable-header',''),(9753,1559,'_generate-disable-nav',''),(9754,1559,'_generate-disable-secondary-nav',''),(9755,1559,'_generate-disable-post-image',''),(9756,1559,'_generate-disable-headline',''),(9757,1559,'_generate-disable-footer',''),(9758,1559,'_meta-generate-page-header-content',''),(9759,1559,'_meta-generate-page-header-image',''),(9760,1559,'_meta-generate-page-header-image-id','0'),(9761,1559,'_meta-generate-page-header-image-link',''),(9762,1559,'_meta-generate-page-header-enable-image-crop','disable'),(9763,1559,'_meta-generate-page-header-image-width','1200'),(9764,1559,'_meta-generate-page-header-image-height','0'),(9765,1559,'_meta-generate-page-header-add-to-excerpt',''),(9766,1559,'_meta-generate-page-header-image-background-type','contained'),(9767,1559,'_meta-generate-page-header-image-background-alignment','left'),(9768,1559,'_meta-generate-page-header-image-background-spacing','0'),(9769,1559,'_meta-generate-page-header-image-background-color',''),(9770,1559,'_meta-generate-page-header-image-background-text-color',''),(9771,1559,'_meta-generate-page-header-image-background-link-color',''),(9772,1559,'_meta-generate-page-header-image-background-link-color-hover',''),(9773,1559,'_yoast_wpseo_primary_category','390'),(9774,1559,'_yoast_wpseo_focuskw_text_input','best running shoes'),(9775,1559,'_yoast_wpseo_focuskw','best running shoes'),(9776,1559,'_yoast_wpseo_metadesc','On this episode of the podcast we chat with Jens Jakob Andersen of RunRepeat.com to discuss what YOU need to know to find the best running shoes for you.'),(9777,1559,'_yoast_wpseo_linkdex','83'),(9778,1559,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536776917;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1288;}i:1;a:1:{s:2:\"id\";i:1556;}i:2;a:1:{s:2:\"id\";i:1727;}}}}'),(9782,1559,'_wpas_done_all','1'),(10020,1612,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2017/12/STIF-70-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-70-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-70-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-70-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-70-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-70-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-70-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-70-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-70-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-70-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9804,1567,'_meta-generate-page-header-image-background-fixed',''),(9805,1567,'_edit_lock','1513921580:1'),(9806,1567,'_edit_last','1'),(9807,1567,'_yoast_wpseo_content_score','90'),(9808,1567,'_generate-disable-header',''),(9809,1567,'_generate-disable-nav',''),(9810,1567,'_generate-disable-secondary-nav',''),(9811,1567,'_generate-disable-post-image',''),(9812,1567,'_generate-disable-headline',''),(9813,1567,'_generate-disable-footer',''),(9814,1567,'_meta-generate-page-header-content',''),(9815,1567,'_meta-generate-page-header-image',''),(9816,1567,'_meta-generate-page-header-image-id','0'),(9817,1567,'_meta-generate-page-header-image-link',''),(9818,1567,'_meta-generate-page-header-enable-image-crop','disable'),(9819,1567,'_meta-generate-page-header-image-width','1200'),(9820,1567,'_meta-generate-page-header-image-height','0'),(9821,1567,'_meta-generate-page-header-add-to-excerpt',''),(9822,1567,'_meta-generate-page-header-image-background-type','contained'),(9823,1567,'_meta-generate-page-header-image-background-alignment','left'),(9824,1567,'_meta-generate-page-header-image-background-spacing','0'),(9825,1567,'_meta-generate-page-header-image-background-color',''),(9826,1567,'_meta-generate-page-header-image-background-text-color',''),(9827,1567,'_meta-generate-page-header-image-background-link-color',''),(9828,1567,'_meta-generate-page-header-image-background-link-color-hover',''),(9829,1567,'_yoast_wpseo_primary_category','390'),(9830,1570,'_wp_attached_file','2017/12/IMG_20171208_095027_207.jpg'),(9831,1570,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1728;s:6:\"height\";i:1728;s:4:\"file\";s:35:\"2017/12/IMG_20171208_095027_207.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20171208_095027_207-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"IMG_20171208_095027_207-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"IMG_20171208_095027_207-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"IMG_20171208_095027_207-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20171208_095027_207-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20171208_095027_207-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:35:\"IMG_20171208_095027_207-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9832,1571,'_wp_attached_file','2017/12/IMG_20171208_131455-e1513325211982.jpg'),(9833,1571,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1728;s:6:\"height\";i:2304;s:4:\"file\";s:46:\"2017/12/IMG_20171208_131455-e1513325211982.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:46:\"IMG_20171208_131455-e1513325211982-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:46:\"IMG_20171208_131455-e1513325211982-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:47:\"IMG_20171208_131455-e1513325211982-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:47:\"IMG_20171208_131455-e1513325211982-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:46:\"IMG_20171208_131455-e1513325211982-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:46:\"IMG_20171208_131455-e1513325211982-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:46:\"IMG_20171208_131455-e1513325211982-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1512738895\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:5:\"3.519\";s:3:\"iso\";s:3:\"256\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"8\";s:8:\"keywords\";a:0:{}}}'),(9834,1572,'_wp_attached_file','2017/12/IMG_20171208_132132_432.jpg');
INSERT INTO `wp_ryff_postmeta` VALUES (9835,1572,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1080;s:6:\"height\";i:1080;s:4:\"file\";s:35:\"2017/12/IMG_20171208_132132_432.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20171208_132132_432-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"IMG_20171208_132132_432-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"IMG_20171208_132132_432-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"IMG_20171208_132132_432-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20171208_132132_432-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20171208_132132_432-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:35:\"IMG_20171208_132132_432-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9836,1573,'_wp_attached_file','2017/12/IMG_20171208_125731474_HDR.jpg'),(9837,1573,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:38:\"2017/12/IMG_20171208_125731474_HDR.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:38:\"IMG_20171208_125731474_HDR-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:38:\"IMG_20171208_125731474_HDR-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:38:\"IMG_20171208_125731474_HDR-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:39:\"IMG_20171208_125731474_HDR-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:38:\"IMG_20171208_125731474_HDR-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:38:\"IMG_20171208_125731474_HDR-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:38:\"IMG_20171208_125731474_HDR-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1512737854\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:2:\"50\";s:13:\"shutter_speed\";s:19:\"0.00096153846153846\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9838,1574,'_wp_attached_file','2017/12/IMG_20171208_131138833.jpg'),(9839,1574,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3264;s:6:\"height\";i:2448;s:4:\"file\";s:34:\"2017/12/IMG_20171208_131138833.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_131138833-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_131138833-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_131138833-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:35:\"IMG_20171208_131138833-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_131138833-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_131138833-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_131138833-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:3:\"2.2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1512738698\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"1.92\";s:3:\"iso\";s:3:\"344\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9840,1575,'_wp_attached_file','2017/12/IMG_20171208_190033067.jpg'),(9841,1575,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:34:\"2017/12/IMG_20171208_190033067.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190033067-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:34:\"IMG_20171208_190033067-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190033067-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:35:\"IMG_20171208_190033067-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190033067-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190033067-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190033067-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1512759633\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:4:\"1116\";s:13:\"shutter_speed\";s:17:\"0.066666666666667\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9842,1576,'_wp_attached_file','2017/12/IMG_20171208_190037602.jpg'),(9843,1571,'_wp_attachment_backup_sizes','a:8:{s:9:\"full-orig\";a:3:{s:5:\"width\";i:2304;s:6:\"height\";i:1728;s:4:\"file\";s:23:\"IMG_20171208_131455.jpg\";}s:14:\"thumbnail-orig\";a:4:{s:4:\"file\";s:31:\"IMG_20171208_131455-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:11:\"medium-orig\";a:4:{s:4:\"file\";s:31:\"IMG_20171208_131455-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:17:\"medium_large-orig\";a:4:{s:4:\"file\";s:31:\"IMG_20171208_131455-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:10:\"large-orig\";a:4:{s:4:\"file\";s:32:\"IMG_20171208_131455-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:25:\"gg_gallery_thumbnail-orig\";a:4:{s:4:\"file\";s:31:\"IMG_20171208_131455-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:26:\"shareaholic-thumbnail-orig\";a:4:{s:4:\"file\";s:31:\"IMG_20171208_131455-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"uwl_insta_square-orig\";a:4:{s:4:\"file\";s:31:\"IMG_20171208_131455-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}'),(9844,1576,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:34:\"2017/12/IMG_20171208_190037602.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190037602-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190037602-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190037602-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:35:\"IMG_20171208_190037602-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190037602-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190037602-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190037602-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1512759638\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"134\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9845,1577,'_wp_attached_file','2017/12/IMG_20171208_190106607.jpg'),(9846,1577,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:34:\"2017/12/IMG_20171208_190106607.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190106607-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:34:\"IMG_20171208_190106607-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190106607-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:35:\"IMG_20171208_190106607-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190106607-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190106607-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190106607-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1512759667\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"400\";s:13:\"shutter_speed\";s:17:\"0.037037037037037\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9847,1578,'_wp_attached_file','2017/12/IMG_20171208_190309410.jpg'),(9848,1578,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:34:\"2017/12/IMG_20171208_190309410.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190309410-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190309410-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190309410-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:35:\"IMG_20171208_190309410-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190309410-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190309410-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"IMG_20171208_190309410-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1512759790\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:3:\"367\";s:13:\"shutter_speed\";s:17:\"0.033333333333333\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9849,1579,'_wp_attached_file','2017/12/IMG_20171209_073545_216.jpg'),(9850,1579,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1728;s:6:\"height\";i:1728;s:4:\"file\";s:35:\"2017/12/IMG_20171209_073545_216.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20171209_073545_216-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"IMG_20171209_073545_216-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"IMG_20171209_073545_216-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"IMG_20171209_073545_216-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20171209_073545_216-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20171209_073545_216-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:35:\"IMG_20171209_073545_216-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9851,1580,'_wp_attached_file','2017/12/IMG_20171209_132555_992.jpg'),(9852,1580,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1080;s:6:\"height\";i:1080;s:4:\"file\";s:35:\"2017/12/IMG_20171209_132555_992.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20171209_132555_992-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:35:\"IMG_20171209_132555_992-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:35:\"IMG_20171209_132555_992-768x768.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:37:\"IMG_20171209_132555_992-1024x1024.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20171209_132555_992-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:35:\"IMG_20171209_132555_992-300x300.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:35:\"IMG_20171209_132555_992-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9853,1581,'_wp_attached_file','2017/12/IMG_20171209_095752482.jpg'),(9854,1581,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2304;s:6:\"height\";i:1728;s:4:\"file\";s:34:\"2017/12/IMG_20171209_095752482.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_095752482-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:34:\"IMG_20171209_095752482-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_095752482-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:35:\"IMG_20171209_095752482-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_095752482-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_095752482-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_095752482-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1512813472\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:5:\"3.519\";s:3:\"iso\";s:3:\"100\";s:13:\"shutter_speed\";s:18:\"0.0038759689922481\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9855,1582,'_wp_attached_file','2017/12/IMG_20171209_101935345-e1513325299555.jpg'),(9856,1582,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:49:\"2017/12/IMG_20171209_101935345-e1513325299555.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:49:\"IMG_20171209_101935345-e1513325299555-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:49:\"IMG_20171209_101935345-e1513325299555-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:50:\"IMG_20171209_101935345-e1513325299555-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:50:\"IMG_20171209_101935345-e1513325299555-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:49:\"IMG_20171209_101935345-e1513325299555-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:49:\"IMG_20171209_101935345-e1513325299555-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:49:\"IMG_20171209_101935345-e1513325299555-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1512814777\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:2:\"50\";s:13:\"shutter_speed\";s:18:\"0.0011933174224344\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"6\";s:8:\"keywords\";a:0:{}}}'),(9857,1583,'_wp_attached_file','2017/12/IMG_20171209_103714993.jpg'),(9858,1583,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:34:\"2017/12/IMG_20171209_103714993.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_103714993-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:34:\"IMG_20171209_103714993-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_103714993-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:35:\"IMG_20171209_103714993-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_103714993-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_103714993-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_103714993-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1512815836\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:2:\"50\";s:13:\"shutter_speed\";s:17:\"0.002092050209205\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9859,1584,'_wp_attached_file','2017/12/IMG_20171209_104222173_HDR-e1513325354696.jpg'),(9860,1584,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3024;s:6:\"height\";i:4032;s:4:\"file\";s:53:\"2017/12/IMG_20171209_104222173_HDR-e1513325354696.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:53:\"IMG_20171209_104222173_HDR-e1513325354696-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:4:{s:4:\"file\";s:53:\"IMG_20171209_104222173_HDR-e1513325354696-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:54:\"IMG_20171209_104222173_HDR-e1513325354696-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:4:{s:4:\"file\";s:54:\"IMG_20171209_104222173_HDR-e1513325354696-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:53:\"IMG_20171209_104222173_HDR-e1513325354696-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:53:\"IMG_20171209_104222173_HDR-e1513325354696-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:53:\"IMG_20171209_104222173_HDR-e1513325354696-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1512816149\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:2:\"50\";s:13:\"shutter_speed\";s:18:\"0.0010141987829615\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"6\";s:8:\"keywords\";a:0:{}}}'),(9861,1582,'_wp_attachment_backup_sizes','a:8:{s:9:\"full-orig\";a:3:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:26:\"IMG_20171209_101935345.jpg\";}s:14:\"thumbnail-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_101935345-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:11:\"medium-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_101935345-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:17:\"medium_large-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_101935345-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:10:\"large-orig\";a:4:{s:4:\"file\";s:35:\"IMG_20171209_101935345-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:25:\"gg_gallery_thumbnail-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_101935345-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:26:\"shareaholic-thumbnail-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_101935345-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"uwl_insta_square-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_101935345-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}'),(9862,1585,'_wp_attached_file','2017/12/IMG_20171209_111534909_HDR.jpg'),(9863,1585,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:38:\"2017/12/IMG_20171209_111534909_HDR.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:38:\"IMG_20171209_111534909_HDR-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:38:\"IMG_20171209_111534909_HDR-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:38:\"IMG_20171209_111534909_HDR-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:39:\"IMG_20171209_111534909_HDR-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:38:\"IMG_20171209_111534909_HDR-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:38:\"IMG_20171209_111534909_HDR-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:38:\"IMG_20171209_111534909_HDR-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1512818141\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"3.99\";s:3:\"iso\";s:2:\"50\";s:13:\"shutter_speed\";s:18:\"0.0011402508551881\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9864,1586,'_wp_attached_file','2017/12/IMG_20171209_125211517_HDR.jpg'),(9865,1586,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:3264;s:6:\"height\";i:2448;s:4:\"file\";s:38:\"2017/12/IMG_20171209_125211517_HDR.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:38:\"IMG_20171209_125211517_HDR-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:38:\"IMG_20171209_125211517_HDR-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:38:\"IMG_20171209_125211517_HDR-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:39:\"IMG_20171209_125211517_HDR-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:38:\"IMG_20171209_125211517_HDR-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:38:\"IMG_20171209_125211517_HDR-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:38:\"IMG_20171209_125211517_HDR-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:3:\"2.2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1512823933\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:4:\"1.92\";s:3:\"iso\";s:2:\"50\";s:13:\"shutter_speed\";s:18:\"0.0030581039755352\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"1\";s:8:\"keywords\";a:0:{}}}'),(9866,1587,'_wp_attached_file','2017/12/IMG_20171209_155101016-e1513325503130.jpg'),(9867,1587,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1728;s:6:\"height\";i:2304;s:4:\"file\";s:49:\"2017/12/IMG_20171209_155101016-e1513325503130.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:49:\"IMG_20171209_155101016-e1513325503130-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:49:\"IMG_20171209_155101016-e1513325503130-225x300.jpg\";s:5:\"width\";i:225;s:6:\"height\";i:300;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:50:\"IMG_20171209_155101016-e1513325503130-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:50:\"IMG_20171209_155101016-e1513325503130-768x1024.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:1024;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:49:\"IMG_20171209_155101016-e1513325503130-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:49:\"IMG_20171209_155101016-e1513325503130-300x400.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:400;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:49:\"IMG_20171209_155101016-e1513325503130-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1512834661\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:5:\"3.519\";s:3:\"iso\";s:3:\"769\";s:13:\"shutter_speed\";s:17:\"0.058823529411765\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"8\";s:8:\"keywords\";a:0:{}}}'),(9868,1588,'_wp_attached_file','2017/12/IMG_20171209_195824231-e1513325524593.jpg'),(9869,1588,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:2304;s:6:\"height\";i:1728;s:4:\"file\";s:49:\"2017/12/IMG_20171209_195824231-e1513325524593.jpg\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:49:\"IMG_20171209_195824231-e1513325524593-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:49:\"IMG_20171209_195824231-e1513325524593-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:49:\"IMG_20171209_195824231-e1513325524593-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:5:\"large\";a:6:{s:4:\"file\";s:50:\"IMG_20171209_195824231-e1513325524593-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:49:\"IMG_20171209_195824231-e1513325524593-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:49:\"IMG_20171209_195824231-e1513325524593-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:49:\"IMG_20171209_195824231-e1513325524593-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"2\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:7:\"moto x4\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:10:\"1512849504\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:5:\"3.519\";s:3:\"iso\";s:4:\"1050\";s:13:\"shutter_speed\";s:17:\"0.066666666666667\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"3\";s:8:\"keywords\";a:0:{}}}'),(9870,1584,'_wp_attachment_backup_sizes','a:8:{s:9:\"full-orig\";a:3:{s:5:\"width\";i:4032;s:6:\"height\";i:3024;s:4:\"file\";s:30:\"IMG_20171209_104222173_HDR.jpg\";}s:14:\"thumbnail-orig\";a:4:{s:4:\"file\";s:38:\"IMG_20171209_104222173_HDR-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:11:\"medium-orig\";a:4:{s:4:\"file\";s:38:\"IMG_20171209_104222173_HDR-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:17:\"medium_large-orig\";a:4:{s:4:\"file\";s:38:\"IMG_20171209_104222173_HDR-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:10:\"large-orig\";a:4:{s:4:\"file\";s:39:\"IMG_20171209_104222173_HDR-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:25:\"gg_gallery_thumbnail-orig\";a:4:{s:4:\"file\";s:38:\"IMG_20171209_104222173_HDR-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:26:\"shareaholic-thumbnail-orig\";a:4:{s:4:\"file\";s:38:\"IMG_20171209_104222173_HDR-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"uwl_insta_square-orig\";a:4:{s:4:\"file\";s:38:\"IMG_20171209_104222173_HDR-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}'),(9871,1587,'_wp_attachment_backup_sizes','a:8:{s:9:\"full-orig\";a:3:{s:5:\"width\";i:2304;s:6:\"height\";i:1728;s:4:\"file\";s:26:\"IMG_20171209_155101016.jpg\";}s:14:\"thumbnail-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_155101016-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:11:\"medium-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_155101016-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:17:\"medium_large-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_155101016-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:10:\"large-orig\";a:4:{s:4:\"file\";s:35:\"IMG_20171209_155101016-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:25:\"gg_gallery_thumbnail-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_155101016-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:26:\"shareaholic-thumbnail-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_155101016-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"uwl_insta_square-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_155101016-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}'),(9872,1588,'_wp_attachment_backup_sizes','a:8:{s:9:\"full-orig\";a:3:{s:5:\"width\";i:2304;s:6:\"height\";i:1728;s:4:\"file\";s:26:\"IMG_20171209_195824231.jpg\";}s:14:\"thumbnail-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_195824231-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:11:\"medium-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_195824231-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:17:\"medium_large-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_195824231-768x576.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:576;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:10:\"large-orig\";a:4:{s:4:\"file\";s:35:\"IMG_20171209_195824231-1024x768.jpg\";s:5:\"width\";i:1024;s:6:\"height\";i:768;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:25:\"gg_gallery_thumbnail-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_195824231-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:26:\"shareaholic-thumbnail-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_195824231-300x225.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:225;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"uwl_insta_square-orig\";a:4:{s:4:\"file\";s:34:\"IMG_20171209_195824231-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}'),(9873,1589,'_wp_attached_file','2017/12/STIF-68-podcast-cover-photo.png'),(9874,1589,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2017/12/STIF-68-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-68-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-68-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-68-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-68-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-68-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-68-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-68-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-68-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-68-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9875,1589,'_wp_attachment_image_alt','STIF #68 podcast cover photo'),(9876,1590,'_wp_attached_file','2017/12/downtown-millinocket-2015.jpg'),(9877,1590,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:960;s:6:\"height\";i:926;s:4:\"file\";s:37:\"2017/12/downtown-millinocket-2015.jpg\";s:5:\"sizes\";a:6:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:37:\"downtown-millinocket-2015-150x150.jpg\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:6:\"medium\";a:6:{s:4:\"file\";s:37:\"downtown-millinocket-2015-300x289.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:289;s:9:\"mime-type\";s:10:\"image/jpeg\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:37:\"downtown-millinocket-2015-768x741.jpg\";s:5:\"width\";i:768;s:6:\"height\";i:741;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:37:\"downtown-millinocket-2015-450x250.jpg\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:37:\"downtown-millinocket-2015-300x289.jpg\";s:5:\"width\";i:300;s:6:\"height\";i:289;s:9:\"mime-type\";s:10:\"image/jpeg\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:37:\"downtown-millinocket-2015-640x640.jpg\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:10:\"image/jpeg\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9878,1590,'_wp_attachment_image_alt','downtown millinocket 2015'),(9879,1573,'_wp_attachment_image_alt','millinocket marathon welcome banner'),(9880,1583,'_wp_attachment_image_alt','millinocket marathon mile marker 3'),(9881,1567,'_thumbnail_id','1589'),(9882,1567,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537793596;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1604;}i:1;a:1:{s:2:\"id\";i:1610;}i:2;a:1:{s:2:\"id\";i:1559;}}}}'),(12194,1829,'_meta-generate-page-header-full-screen',''),(9890,1567,'_wpas_done_all','1'),(9886,1567,'_yoast_wpseo_focuskw_text_input','millinocket marathon'),(9887,1567,'_yoast_wpseo_focuskw','millinocket marathon'),(9888,1567,'_yoast_wpseo_metadesc','What began as a simple idea has grown into a movement. The Millinocket Marathon & Half has touched countless lives & forever changed a town for the better.'),(9889,1567,'_yoast_wpseo_linkdex','75'),(9904,1597,'_meta-generate-page-header-content-autop',''),(9905,1597,'_meta-generate-page-header-content-padding',''),(9906,1597,'_meta-generate-page-header-image-background',''),(9907,1597,'_meta-generate-page-header-full-screen',''),(9908,1597,'_meta-generate-page-header-vertical-center',''),(9909,1597,'_meta-generate-page-header-image-background-fixed',''),(9910,1597,'_edit_lock','1513886470:1'),(9911,1597,'_edit_last','1'),(9912,1597,'_yoast_wpseo_content_score','90'),(9913,1597,'_meta-generate-page-header-content',''),(9914,1597,'_meta-generate-page-header-image',''),(9915,1597,'_meta-generate-page-header-image-id','0'),(9916,1597,'_meta-generate-page-header-image-link',''),(9917,1597,'_meta-generate-page-header-enable-image-crop','disable'),(9918,1597,'_meta-generate-page-header-image-width','1200'),(9919,1597,'_meta-generate-page-header-image-height','0'),(9920,1597,'_meta-generate-page-header-add-to-excerpt',''),(9921,1597,'_meta-generate-page-header-image-background-type','contained'),(9922,1597,'_meta-generate-page-header-image-background-alignment','left'),(9923,1597,'_meta-generate-page-header-image-background-spacing','0'),(9924,1597,'_meta-generate-page-header-image-background-color',''),(9925,1597,'_meta-generate-page-header-image-background-text-color',''),(9926,1597,'_meta-generate-page-header-image-background-link-color',''),(9927,1597,'_meta-generate-page-header-image-background-link-color-hover',''),(10019,1612,'_wp_attached_file','2017/12/STIF-70-podcast-cover-photo.png'),(10018,1610,'_edit_last','1'),(10017,1610,'_edit_lock','1515198332:1'),(10016,1610,'_meta-generate-page-header-image-background-fixed',''),(10015,1610,'_meta-generate-page-header-vertical-center',''),(10014,1610,'_meta-generate-page-header-full-screen',''),(10013,1610,'_meta-generate-page-header-image-background',''),(10012,1610,'_meta-generate-page-header-content-padding',''),(10011,1610,'_meta-generate-page-header-content-autop',''),(9948,1597,'_generate-disable-header',''),(9949,1597,'_generate-disable-nav',''),(9950,1597,'_generate-disable-secondary-nav',''),(9951,1597,'_generate-disable-post-image',''),(9952,1597,'_generate-disable-headline',''),(9953,1597,'_generate-disable-footer',''),(9954,1597,'_yoast_wpseo_primary_category',''),(9957,1604,'_meta-generate-page-header-content-autop',''),(9958,1604,'_meta-generate-page-header-content-padding',''),(9959,1604,'_meta-generate-page-header-image-background',''),(9960,1604,'_meta-generate-page-header-full-screen',''),(9961,1604,'_meta-generate-page-header-vertical-center',''),(9962,1604,'_meta-generate-page-header-image-background-fixed',''),(9963,1604,'_edit_lock','1514522057:1'),(9964,1604,'_edit_last','1'),(9965,1605,'_wp_attached_file','2017/12/STIF-69-podcast-cover-photo.png'),(9966,1605,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2017/12/STIF-69-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-69-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-69-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-69-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-69-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-69-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-69-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-69-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-69-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-69-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(9967,1605,'_wp_attachment_image_alt','STIF #69 podcast cover photo'),(9968,1604,'_thumbnail_id','1605'),(9969,1604,'_yoast_wpseo_focuskw_text_input','ripple effect'),(9970,1604,'_yoast_wpseo_focuskw','ripple effect'),(9971,1604,'_yoast_wpseo_linkdex','78'),(9972,1604,'_yoast_wpseo_content_score','90'),(9973,1604,'_generate-disable-header',''),(9974,1604,'_generate-disable-nav',''),(9975,1604,'_generate-disable-secondary-nav',''),(9976,1604,'_generate-disable-post-image',''),(9977,1604,'_generate-disable-headline',''),(9978,1604,'_generate-disable-footer',''),(9979,1604,'_meta-generate-page-header-content',''),(9980,1604,'_meta-generate-page-header-image',''),(9981,1604,'_meta-generate-page-header-image-id','0'),(9982,1604,'_meta-generate-page-header-image-link',''),(9983,1604,'_meta-generate-page-header-enable-image-crop','disable'),(9984,1604,'_meta-generate-page-header-image-width','1200'),(9985,1604,'_meta-generate-page-header-image-height','0'),(9986,1604,'_meta-generate-page-header-add-to-excerpt',''),(9987,1604,'_meta-generate-page-header-image-background-type','contained'),(9988,1604,'_meta-generate-page-header-image-background-alignment','left'),(9989,1604,'_meta-generate-page-header-image-background-spacing','0'),(9990,1604,'_meta-generate-page-header-image-background-color',''),(9991,1604,'_meta-generate-page-header-image-background-text-color',''),(9992,1604,'_meta-generate-page-header-image-background-link-color',''),(9993,1604,'_meta-generate-page-header-image-background-link-color-hover',''),(9994,1604,'_yoast_wpseo_primary_category','390'),(9998,1604,'_wpas_done_all','1'),(10003,1604,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537302282;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1829;}i:1;a:1:{s:2:\"id\";i:1736;}i:2;a:1:{s:2:\"id\";i:1668;}}}}'),(10265,1637,'_meta-generate-page-header-content-autop',''),(10266,1637,'_meta-generate-page-header-content-padding',''),(10021,1612,'_wp_attachment_image_alt','STIF #70 podcast cover photo'),(10022,1610,'_thumbnail_id','1612'),(10023,1610,'_yoast_wpseo_focuskw_text_input','new year'),(10024,1610,'_yoast_wpseo_focuskw','new year'),(10025,1610,'_yoast_wpseo_metadesc','We do this once a year... every year. How about we do it right this time?'),(10026,1610,'_yoast_wpseo_linkdex','83'),(10027,1610,'_yoast_wpseo_content_score','90'),(10028,1610,'_generate-disable-header',''),(10029,1610,'_generate-disable-nav',''),(10030,1610,'_generate-disable-secondary-nav',''),(10031,1610,'_generate-disable-post-image',''),(10032,1610,'_generate-disable-headline',''),(10033,1610,'_generate-disable-footer',''),(10034,1610,'_meta-generate-page-header-content',''),(10035,1610,'_meta-generate-page-header-image',''),(10036,1610,'_meta-generate-page-header-image-id','0'),(10037,1610,'_meta-generate-page-header-image-link',''),(10038,1610,'_meta-generate-page-header-enable-image-crop','disable'),(10039,1610,'_meta-generate-page-header-image-width','1200'),(10040,1610,'_meta-generate-page-header-image-height','0'),(10041,1610,'_meta-generate-page-header-add-to-excerpt',''),(10042,1610,'_meta-generate-page-header-image-background-type','contained'),(10043,1610,'_meta-generate-page-header-image-background-alignment','left'),(10044,1610,'_meta-generate-page-header-image-background-spacing','0'),(10045,1610,'_meta-generate-page-header-image-background-color',''),(10046,1610,'_meta-generate-page-header-image-background-text-color',''),(10047,1610,'_meta-generate-page-header-image-background-link-color',''),(10048,1610,'_meta-generate-page-header-image-background-link-color-hover',''),(10049,1610,'_yoast_wpseo_primary_category','390'),(10050,1610,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537061992;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:7;}i:1;a:1:{s:2:\"id\";i:1161;}i:2;a:1:{s:2:\"id\";i:1425;}}}}'),(10054,1610,'_wpas_done_all','1'),(10071,1610,'_wp_old_slug','1610'),(10072,1618,'_meta-generate-page-header-content-autop',''),(10073,1618,'_meta-generate-page-header-content-padding',''),(10074,1618,'_meta-generate-page-header-image-background',''),(10075,1618,'_meta-generate-page-header-full-screen',''),(10076,1618,'_meta-generate-page-header-vertical-center',''),(10077,1618,'_meta-generate-page-header-image-background-fixed',''),(10078,1618,'_edit_lock','1515779420:1'),(10079,1618,'_edit_last','1'),(10080,1619,'_wp_attached_file','2018/01/STIF-71-podcast-cover-photo.png'),(10081,1619,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2018/01/STIF-71-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-71-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-71-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-71-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-71-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-71-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-71-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-71-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-71-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-71-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(10082,1619,'_wp_attachment_image_alt','STIF #71 podcast cover photo'),(10083,1618,'_thumbnail_id','1619'),(10114,1618,'_wpas_done_all','1'),(10087,1618,'_yoast_wpseo_focuskw_text_input','starting over'),(10088,1618,'_yoast_wpseo_focuskw','starting over'),(10089,1618,'_yoast_wpseo_metadesc','Is it frustrating? Sure. Can it be done? Yes. And you can be better than ever before.'),(10090,1618,'_yoast_wpseo_linkdex','75'),(10091,1618,'_yoast_wpseo_content_score','90'),(10092,1618,'_generate-disable-header',''),(10093,1618,'_generate-disable-nav',''),(10094,1618,'_generate-disable-secondary-nav',''),(10095,1618,'_generate-disable-post-image',''),(10096,1618,'_generate-disable-headline',''),(10097,1618,'_generate-disable-footer',''),(10098,1618,'_meta-generate-page-header-content',''),(10099,1618,'_meta-generate-page-header-image',''),(10100,1618,'_meta-generate-page-header-image-id','0'),(10101,1618,'_meta-generate-page-header-image-link',''),(10102,1618,'_meta-generate-page-header-enable-image-crop','disable'),(10103,1618,'_meta-generate-page-header-image-width','1200'),(10104,1618,'_meta-generate-page-header-image-height','0'),(10105,1618,'_meta-generate-page-header-add-to-excerpt',''),(10106,1618,'_meta-generate-page-header-image-background-type','contained'),(10107,1618,'_meta-generate-page-header-image-background-alignment','left'),(10108,1618,'_meta-generate-page-header-image-background-spacing','0'),(10109,1618,'_meta-generate-page-header-image-background-color',''),(10110,1618,'_meta-generate-page-header-image-background-text-color',''),(10111,1618,'_meta-generate-page-header-image-background-link-color',''),(10112,1618,'_meta-generate-page-header-image-background-link-color-hover',''),(10113,1618,'_yoast_wpseo_primary_category','390'),(10117,1618,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537794695;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1204;}i:1;a:1:{s:2:\"id\";i:1637;}i:2;a:1:{s:2:\"id\";i:1161;}}}}'),(10125,1622,'_meta-generate-page-header-content-autop',''),(10126,1622,'_meta-generate-page-header-content-padding',''),(10127,1622,'_meta-generate-page-header-image-background',''),(10128,1622,'_meta-generate-page-header-full-screen',''),(10129,1622,'_meta-generate-page-header-vertical-center',''),(10130,1622,'_meta-generate-page-header-image-background-fixed',''),(10131,1622,'_edit_lock','1521044982:1'),(10132,1622,'_edit_last','1'),(10133,1622,'_yoast_wpseo_content_score','90'),(10134,1622,'_generate-disable-header',''),(10135,1622,'_generate-disable-nav',''),(10136,1622,'_generate-disable-secondary-nav',''),(10137,1622,'_generate-disable-post-image',''),(10138,1622,'_generate-disable-headline',''),(10139,1622,'_generate-disable-footer',''),(10140,1622,'_meta-generate-page-header-content',''),(10141,1622,'_meta-generate-page-header-image',''),(10142,1622,'_meta-generate-page-header-image-id','0'),(10143,1622,'_meta-generate-page-header-image-link',''),(10144,1622,'_meta-generate-page-header-enable-image-crop','disable'),(10145,1622,'_meta-generate-page-header-image-width','1200'),(10146,1622,'_meta-generate-page-header-image-height','0'),(10147,1622,'_meta-generate-page-header-add-to-excerpt',''),(10148,1622,'_meta-generate-page-header-image-background-type','contained'),(10149,1622,'_meta-generate-page-header-image-background-alignment','left'),(10150,1622,'_meta-generate-page-header-image-background-spacing','0'),(10151,1622,'_meta-generate-page-header-image-background-color',''),(10152,1622,'_meta-generate-page-header-image-background-text-color',''),(10153,1622,'_meta-generate-page-header-image-background-link-color',''),(10154,1622,'_meta-generate-page-header-image-background-link-color-hover',''),(10155,1622,'_yoast_wpseo_primary_category',''),(10156,1622,'_yoast_wpseo_focuskw_text_input','essential oil aromatherapy'),(10157,1622,'_yoast_wpseo_focuskw','essential oil aromatherapy'),(10158,1622,'_yoast_wpseo_linkdex','74'),(10231,1635,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2018/01/STIF-73-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-73-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-73-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-73-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-73-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-73-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-73-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-73-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-73-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-73-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(10230,1635,'_wp_attached_file','2018/01/STIF-73-podcast-cover-photo.png'),(10229,1634,'_edit_last','1'),(10223,1634,'_meta-generate-page-header-content-padding',''),(10222,1634,'_meta-generate-page-header-content-autop',''),(10171,1629,'_meta-generate-page-header-content-autop',''),(10172,1629,'_meta-generate-page-header-content-padding',''),(10173,1629,'_meta-generate-page-header-image-background',''),(10174,1629,'_meta-generate-page-header-full-screen',''),(10175,1629,'_meta-generate-page-header-vertical-center',''),(10176,1629,'_meta-generate-page-header-image-background-fixed',''),(10177,1629,'_edit_lock','1516408954:1'),(10178,1629,'_edit_last','1'),(10179,1629,'_yoast_wpseo_focuskw_text_input','stay on track'),(10180,1629,'_yoast_wpseo_focuskw','stay on track'),(10181,1629,'_yoast_wpseo_linkdex','80'),(10182,1629,'_yoast_wpseo_content_score','90'),(10183,1629,'_generate-disable-header',''),(10184,1629,'_generate-disable-nav',''),(10185,1629,'_generate-disable-secondary-nav',''),(10186,1629,'_generate-disable-post-image',''),(10187,1629,'_generate-disable-headline',''),(10188,1629,'_generate-disable-footer',''),(10189,1629,'_meta-generate-page-header-content',''),(10190,1629,'_meta-generate-page-header-image',''),(10191,1629,'_meta-generate-page-header-image-id','0'),(10192,1629,'_meta-generate-page-header-image-link',''),(10193,1629,'_meta-generate-page-header-enable-image-crop','disable'),(10194,1629,'_meta-generate-page-header-image-width','1200'),(10195,1629,'_meta-generate-page-header-image-height','0'),(10196,1629,'_meta-generate-page-header-add-to-excerpt',''),(10197,1629,'_meta-generate-page-header-image-background-type','contained'),(10198,1629,'_meta-generate-page-header-image-background-alignment','left'),(10199,1629,'_meta-generate-page-header-image-background-spacing','0'),(10200,1629,'_meta-generate-page-header-image-background-color',''),(10201,1629,'_meta-generate-page-header-image-background-text-color',''),(10202,1629,'_meta-generate-page-header-image-background-link-color',''),(10203,1629,'_meta-generate-page-header-image-background-link-color-hover',''),(10204,1629,'_yoast_wpseo_primary_category','390'),(10205,1632,'_wp_attached_file','2018/01/STIF-72-podcast-cover-photo.png'),(10206,1632,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2018/01/STIF-72-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-72-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-72-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-72-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-72-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-72-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-72-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-72-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-72-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-72-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(10207,1632,'_wp_attachment_image_alt','STIF #72 podcast cover photo'),(10208,1629,'_thumbnail_id','1632'),(10213,1629,'_wpas_done_all','1'),(10214,1629,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537716469;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1486;}i:1;a:1:{s:2:\"id\";i:1648;}i:2;a:1:{s:2:\"id\";i:1610;}}}}'),(10212,1629,'_yoast_wpseo_metadesc','When \"new year, new me\" loses the fun factor, the real work begins. You CAN stay on track and win the \"fitness\" war.'),(10232,1635,'_wp_attachment_image_alt','STIF #73 podcast cover photo'),(10233,1634,'_thumbnail_id','1635'),(10263,1634,'_wpas_done_all','1'),(10264,1634,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537731736;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1736;}i:1;a:1:{s:2:\"id\";i:1701;}i:2;a:1:{s:2:\"id\";i:1810;}}}}'),(10237,1634,'_yoast_wpseo_focuskw_text_input','crowdsourcing'),(10238,1634,'_yoast_wpseo_focuskw','crowdsourcing'),(10239,1634,'_yoast_wpseo_linkdex','66'),(10240,1634,'_yoast_wpseo_content_score','90'),(10241,1634,'_generate-disable-header',''),(10242,1634,'_generate-disable-nav',''),(10243,1634,'_generate-disable-secondary-nav',''),(10244,1634,'_generate-disable-post-image',''),(10245,1634,'_generate-disable-headline',''),(10246,1634,'_generate-disable-footer',''),(10247,1634,'_meta-generate-page-header-content',''),(10248,1634,'_meta-generate-page-header-image',''),(10249,1634,'_meta-generate-page-header-image-id','0'),(10250,1634,'_meta-generate-page-header-image-link',''),(10251,1634,'_meta-generate-page-header-enable-image-crop','disable'),(10252,1634,'_meta-generate-page-header-image-width','1200'),(10253,1634,'_meta-generate-page-header-image-height','0'),(10254,1634,'_meta-generate-page-header-add-to-excerpt',''),(10255,1634,'_meta-generate-page-header-image-background-type','contained'),(10256,1634,'_meta-generate-page-header-image-background-alignment','left'),(10257,1634,'_meta-generate-page-header-image-background-spacing','0'),(10258,1634,'_meta-generate-page-header-image-background-color',''),(10259,1634,'_meta-generate-page-header-image-background-text-color',''),(10260,1634,'_meta-generate-page-header-image-background-link-color',''),(10261,1634,'_meta-generate-page-header-image-background-link-color-hover',''),(10262,1634,'_yoast_wpseo_primary_category','390'),(10267,1637,'_meta-generate-page-header-image-background',''),(10268,1637,'_meta-generate-page-header-full-screen',''),(10269,1637,'_meta-generate-page-header-vertical-center',''),(10270,1637,'_meta-generate-page-header-image-background-fixed',''),(10271,1637,'_edit_lock','1517517329:1'),(10272,1637,'_edit_last','1'),(10273,1637,'_yoast_wpseo_focuskw_text_input','that feeling'),(10274,1637,'_yoast_wpseo_focuskw','that feeling'),(10275,1637,'_yoast_wpseo_linkdex','84'),(10276,1637,'_yoast_wpseo_content_score','90'),(10277,1637,'_generate-disable-header',''),(10278,1637,'_generate-disable-nav',''),(10279,1637,'_generate-disable-secondary-nav',''),(10280,1637,'_generate-disable-post-image',''),(10281,1637,'_generate-disable-headline',''),(10282,1637,'_generate-disable-footer',''),(10283,1637,'_meta-generate-page-header-content',''),(10284,1637,'_meta-generate-page-header-image',''),(10285,1637,'_meta-generate-page-header-image-id','0'),(10286,1637,'_meta-generate-page-header-image-link',''),(10287,1637,'_meta-generate-page-header-enable-image-crop','disable'),(10288,1637,'_meta-generate-page-header-image-width','1200'),(10289,1637,'_meta-generate-page-header-image-height','0'),(10290,1637,'_meta-generate-page-header-add-to-excerpt',''),(10291,1637,'_meta-generate-page-header-image-background-type','contained'),(10292,1637,'_meta-generate-page-header-image-background-alignment','left'),(10293,1637,'_meta-generate-page-header-image-background-spacing','0'),(10294,1637,'_meta-generate-page-header-image-background-color',''),(10295,1637,'_meta-generate-page-header-image-background-text-color',''),(10296,1637,'_meta-generate-page-header-image-background-link-color',''),(10297,1637,'_meta-generate-page-header-image-background-link-color-hover',''),(10298,1637,'_yoast_wpseo_primary_category','390'),(10299,1639,'_wp_attached_file','2018/01/STIF-74-podcast-cover-photo.png'),(10300,1639,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2018/01/STIF-74-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-74-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-74-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-74-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-74-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-74-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-74-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-74-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-74-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-74-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(10301,1639,'_wp_attachment_image_alt','STIF #74 podcast cover photo'),(10302,1637,'_thumbnail_id','1639'),(10307,1637,'_wpas_done_all','1'),(10308,1637,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537733231;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1634;}i:1;a:1:{s:2:\"id\";i:1425;}i:2;a:1:{s:2:\"id\";i:1677;}}}}'),(10306,1637,'_yoast_wpseo_metadesc','We always talk about the challenges to fitness success, and we talk about how great it feels to finally WIN in fitness. What about that feeling when you first realize you\'re GOING to win?'),(10316,1642,'_meta-generate-page-header-content-autop',''),(10317,1642,'_meta-generate-page-header-content-padding',''),(10318,1642,'_meta-generate-page-header-image-background',''),(10319,1642,'_meta-generate-page-header-full-screen',''),(10320,1642,'_meta-generate-page-header-vertical-center',''),(10321,1642,'_meta-generate-page-header-image-background-fixed',''),(10322,1642,'_edit_lock','1518136857:1'),(10323,1642,'_edit_last','1'),(10324,1642,'_yoast_wpseo_content_score','90'),(10325,1642,'_generate-disable-header',''),(10326,1642,'_generate-disable-nav',''),(10327,1642,'_generate-disable-secondary-nav',''),(10328,1642,'_generate-disable-post-image',''),(10329,1642,'_generate-disable-headline',''),(10330,1642,'_generate-disable-footer',''),(10331,1642,'_meta-generate-page-header-content',''),(10332,1642,'_meta-generate-page-header-image',''),(10333,1642,'_meta-generate-page-header-image-id','0'),(10334,1642,'_meta-generate-page-header-image-link',''),(10335,1642,'_meta-generate-page-header-enable-image-crop','disable'),(10336,1642,'_meta-generate-page-header-image-width','1200'),(10337,1642,'_meta-generate-page-header-image-height','0'),(10338,1642,'_meta-generate-page-header-add-to-excerpt',''),(10339,1642,'_meta-generate-page-header-image-background-type','contained'),(10340,1642,'_meta-generate-page-header-image-background-alignment','left'),(10341,1642,'_meta-generate-page-header-image-background-spacing','0'),(10342,1642,'_meta-generate-page-header-image-background-color',''),(10343,1642,'_meta-generate-page-header-image-background-text-color',''),(10344,1642,'_meta-generate-page-header-image-background-link-color',''),(10345,1642,'_meta-generate-page-header-image-background-link-color-hover',''),(10346,1642,'_yoast_wpseo_primary_category','390'),(10347,1644,'_wp_attached_file','2018/02/STIF-75-podcast-cover-photo.png'),(10348,1644,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2018/02/STIF-75-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-75-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-75-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-75-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-75-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-75-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-75-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-75-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-75-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-75-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(10349,1644,'_wp_attachment_image_alt','STIF #75 podcast cover photo'),(10350,1642,'_thumbnail_id','1644'),(10358,1642,'_wpas_done_all','1'),(10359,1642,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537503232;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:93;}i:1;a:1:{s:2:\"id\";i:1254;}i:2;a:1:{s:2:\"id\";i:1204;}}}}'),(10354,1642,'_yoast_wpseo_focuskw_text_input','your coach'),(10355,1642,'_yoast_wpseo_focuskw','your coach'),(10356,1642,'_yoast_wpseo_metadesc','Some things are better left unsaid. There are things your coach would love for you to know... but they\'ll never tell you. Why? Well... like I said - some things are better left unsaid...'),(10357,1642,'_yoast_wpseo_linkdex','78'),(10457,1651,'_wpas_done_all','1'),(10367,1648,'_meta-generate-page-header-content-autop',''),(10368,1648,'_meta-generate-page-header-content-padding',''),(10369,1648,'_meta-generate-page-header-image-background',''),(10370,1648,'_meta-generate-page-header-full-screen',''),(10371,1648,'_meta-generate-page-header-vertical-center',''),(10372,1648,'_meta-generate-page-header-image-background-fixed',''),(10373,1648,'_edit_lock','1519423996:1'),(10374,1648,'_edit_last','1'),(10375,1649,'_wp_attached_file','2018/02/STIF-76-podcast-cover-photo.png'),(10376,1649,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2018/02/STIF-76-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-76-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-76-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-76-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-76-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-76-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-76-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-76-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-76-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-76-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(10377,1649,'_wp_attachment_image_alt','STIF #76 podcast cover photo'),(10378,1648,'_thumbnail_id','1649'),(10409,1648,'_wpas_done_all','1'),(10410,1648,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537306287;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1634;}i:1;a:1:{s:2:\"id\";i:1610;}i:2;a:1:{s:2:\"id\";i:1730;}}}}'),(10382,1648,'_yoast_wpseo_focuskw_text_input','fitness myths'),(10383,1648,'_yoast_wpseo_focuskw','fitness myths'),(10384,1648,'_yoast_wpseo_metadesc','With the wealth of health, fitness, and nutrition information available to us today, it\'s a wonder we\'re able to keep it all straight. Not all of it is right, though. Let\'s bust 4 of the most common fitness myths.'),(10385,1648,'_yoast_wpseo_linkdex','91'),(10386,1648,'_yoast_wpseo_content_score','90'),(10387,1648,'_generate-disable-header',''),(10388,1648,'_generate-disable-nav',''),(10389,1648,'_generate-disable-secondary-nav',''),(10390,1648,'_generate-disable-post-image',''),(10391,1648,'_generate-disable-headline',''),(10392,1648,'_generate-disable-footer',''),(10393,1648,'_meta-generate-page-header-content',''),(10394,1648,'_meta-generate-page-header-image',''),(10395,1648,'_meta-generate-page-header-image-id','0'),(10396,1648,'_meta-generate-page-header-image-link',''),(10397,1648,'_meta-generate-page-header-enable-image-crop','disable'),(10398,1648,'_meta-generate-page-header-image-width','1200'),(10399,1648,'_meta-generate-page-header-image-height','0'),(10400,1648,'_meta-generate-page-header-add-to-excerpt',''),(10401,1648,'_meta-generate-page-header-image-background-type','contained'),(10402,1648,'_meta-generate-page-header-image-background-alignment','left'),(10403,1648,'_meta-generate-page-header-image-background-spacing','0'),(10404,1648,'_meta-generate-page-header-image-background-color',''),(10405,1648,'_meta-generate-page-header-image-background-text-color',''),(10406,1648,'_meta-generate-page-header-image-background-link-color',''),(10407,1648,'_meta-generate-page-header-image-background-link-color-hover',''),(10408,1648,'_yoast_wpseo_primary_category','390'),(10411,1651,'_meta-generate-page-header-content-autop',''),(10412,1651,'_meta-generate-page-header-content-padding',''),(10413,1651,'_meta-generate-page-header-image-background',''),(10414,1651,'_meta-generate-page-header-full-screen',''),(10415,1651,'_meta-generate-page-header-vertical-center',''),(10416,1651,'_meta-generate-page-header-image-background-fixed',''),(10417,1651,'_edit_lock','1518663911:1'),(10418,1651,'_edit_last','1'),(10419,1652,'_wp_attached_file','2018/02/STIF-77-podcast-cover-photo.png'),(10420,1652,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2018/02/STIF-77-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-77-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-77-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-77-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-77-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-77-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-77-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-77-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-77-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-77-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(10421,1652,'_wp_attachment_image_alt','STIF #77 podcast cover photo'),(10422,1651,'_thumbnail_id','1652'),(10423,1651,'_yoast_wpseo_focuskw_text_input','become world class'),(10424,1651,'_yoast_wpseo_focuskw','become world class'),(10425,1651,'_yoast_wpseo_metadesc','You don\'t have to be great to start... but you have to start to be great. Caroline Boller shares her story - Average Jane to world-class ultramarathoner.'),(10426,1651,'_yoast_wpseo_linkdex','78'),(10427,1651,'_yoast_wpseo_content_score','90'),(10428,1651,'_generate-disable-header',''),(10429,1651,'_generate-disable-nav',''),(10430,1651,'_generate-disable-secondary-nav',''),(10431,1651,'_generate-disable-post-image',''),(10432,1651,'_generate-disable-headline',''),(10433,1651,'_generate-disable-footer',''),(10434,1651,'_meta-generate-page-header-content',''),(10435,1651,'_meta-generate-page-header-image',''),(10436,1651,'_meta-generate-page-header-image-id','0'),(10437,1651,'_meta-generate-page-header-image-link',''),(10438,1651,'_meta-generate-page-header-enable-image-crop','disable'),(10439,1651,'_meta-generate-page-header-image-width','1200'),(10440,1651,'_meta-generate-page-header-image-height','0'),(10441,1651,'_meta-generate-page-header-add-to-excerpt',''),(10442,1651,'_meta-generate-page-header-image-background-type','contained'),(10443,1651,'_meta-generate-page-header-image-background-alignment','left'),(10444,1651,'_meta-generate-page-header-image-background-spacing','0'),(10445,1651,'_meta-generate-page-header-image-background-color',''),(10446,1651,'_meta-generate-page-header-image-background-text-color',''),(10447,1651,'_meta-generate-page-header-image-background-link-color',''),(10448,1651,'_meta-generate-page-header-image-background-link-color-hover',''),(10449,1651,'_yoast_wpseo_primary_category','390'),(10450,1651,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537533573;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1764;}i:1;a:1:{s:2:\"id\";i:967;}i:2;a:1:{s:2:\"id\";i:1850;}}}}'),(10495,1657,'_yoast_wpseo_primary_category','390'),(10496,1660,'_wp_attached_file','2018/02/STIF-78-podcast-cover-photo.png'),(10497,1660,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2018/02/STIF-78-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-78-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-78-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-78-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-78-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-78-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-78-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-78-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-78-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-78-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(10498,1660,'_wp_attachment_image_alt','STIF #78 podcast cover photo'),(10499,1657,'_thumbnail_id','1660'),(10507,1657,'_wpas_done_all','1'),(10503,1657,'_yoast_wpseo_focuskw_text_input','waist trainer'),(10504,1657,'_yoast_wpseo_focuskw','waist trainer'),(10505,1657,'_yoast_wpseo_metadesc','There\'s always fads that come and go, and it\'s usually ok to let people learn from their mistakes. Some mistakes, though... are too harmful for trial and error...'),(10506,1657,'_yoast_wpseo_linkdex','71'),(10508,1657,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537871047;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1380;}i:1;a:1:{s:2:\"id\";i:1712;}i:2;a:1:{s:2:\"id\";i:1736;}}}}'),(10509,1663,'_meta-generate-page-header-content-autop',''),(10510,1663,'_meta-generate-page-header-content-padding',''),(10511,1663,'_meta-generate-page-header-image-background',''),(10512,1663,'_meta-generate-page-header-full-screen',''),(10513,1663,'_meta-generate-page-header-vertical-center',''),(10514,1663,'_meta-generate-page-header-image-background-fixed',''),(10515,1663,'_edit_lock','1520613451:1'),(10516,1663,'_edit_last','1'),(10517,1664,'_wp_attached_file','2018/03/STIF-79-podcast-cover-photo.png'),(10518,1664,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2018/03/STIF-79-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-79-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-79-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-79-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-79-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-79-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-79-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-79-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-79-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-79-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(10519,1664,'_wp_attachment_image_alt','STIF #79 podcast cover photo'),(10520,1663,'_thumbnail_id','1664'),(10521,1663,'_yoast_wpseo_content_score','90'),(10522,1663,'_generate-disable-header',''),(10523,1663,'_generate-disable-nav',''),(10524,1663,'_generate-disable-secondary-nav',''),(10525,1663,'_generate-disable-post-image',''),(10526,1663,'_generate-disable-headline',''),(10527,1663,'_generate-disable-footer',''),(10528,1663,'_meta-generate-page-header-content',''),(10529,1663,'_meta-generate-page-header-image',''),(10530,1663,'_meta-generate-page-header-image-id','0'),(10531,1663,'_meta-generate-page-header-image-link',''),(10532,1663,'_meta-generate-page-header-enable-image-crop','disable'),(10533,1663,'_meta-generate-page-header-image-width','1200'),(10534,1663,'_meta-generate-page-header-image-height','0'),(10535,1663,'_meta-generate-page-header-add-to-excerpt',''),(10536,1663,'_meta-generate-page-header-image-background-type','contained'),(10537,1663,'_meta-generate-page-header-image-background-alignment','left'),(10538,1663,'_meta-generate-page-header-image-background-spacing','0'),(10539,1663,'_meta-generate-page-header-image-background-color',''),(10540,1663,'_meta-generate-page-header-image-background-text-color',''),(10541,1663,'_meta-generate-page-header-image-background-link-color',''),(10542,1663,'_meta-generate-page-header-image-background-link-color-hover',''),(10543,1663,'_yoast_wpseo_primary_category','390'),(10551,1663,'_wpas_done_all','1'),(10552,1663,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536691336;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1229;}i:1;a:1:{s:2:\"id\";i:44;}i:2;a:1:{s:2:\"id\";i:1161;}}}}'),(10547,1663,'_yoast_wpseo_focuskw_text_input','sweat fat burn'),(10548,1663,'_yoast_wpseo_focuskw','sweat fat burn'),(10549,1663,'_yoast_wpseo_metadesc','We seem to think sweat has a much larger role than it really does. For SOME reason we think sweat is a clear indicator of fat burn. It\'s time we had a talk about sweat, fat burn, and how it all REALLY works.'),(10550,1663,'_yoast_wpseo_linkdex','71'),(10553,507,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1529511097;s:7:\"payload\";a:0:{}}}'),(10554,1066,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1529209083;s:7:\"payload\";a:0:{}}}'),(10555,727,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1532266192;s:7:\"payload\";a:0:{}}}'),(10556,901,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533996418;s:7:\"payload\";a:0:{}}}'),(10557,623,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533181677;s:7:\"payload\";a:0:{}}}'),(10558,906,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1531107222;s:7:\"payload\";a:0:{}}}'),(10559,660,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1530879034;s:7:\"payload\";a:0:{}}}'),(10560,729,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1529631947;s:7:\"payload\";a:0:{}}}'),(10561,571,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1529946895;s:7:\"payload\";a:0:{}}}'),(10562,568,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533641202;s:7:\"payload\";a:0:{}}}'),(10563,747,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534882090;s:7:\"payload\";a:0:{}}}'),(10564,1018,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533870829;s:7:\"payload\";a:0:{}}}'),(10565,726,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1529418039;s:7:\"payload\";a:0:{}}}'),(10566,647,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1520561522;s:7:\"payload\";a:0:{}}}'),(10567,1414,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1523207938;s:7:\"payload\";a:0:{}}}'),(10568,1561,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1535052617;s:7:\"payload\";a:0:{}}}'),(10569,1106,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533469383;s:7:\"payload\";a:0:{}}}'),(10570,1208,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534704273;s:7:\"payload\";a:0:{}}}'),(10571,1284,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533231264;s:7:\"payload\";a:0:{}}}'),(10572,1000,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1529331563;s:7:\"payload\";a:0:{}}}'),(10573,1102,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533405334;s:7:\"payload\";a:0:{}}}'),(10574,1575,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1535095466;s:7:\"payload\";a:0:{}}}'),(10575,1118,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533505568;s:7:\"payload\";a:0:{}}}'),(10576,1039,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534875053;s:7:\"payload\";a:0:{}}}'),(10577,1635,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1526938239;s:7:\"payload\";a:0:{}}}'),(10578,1277,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1527075857;s:7:\"payload\";a:0:{}}}'),(10579,1416,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533765627;s:7:\"payload\";a:0:{}}}'),(10580,1415,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1525512151;s:7:\"payload\";a:0:{}}}'),(10581,1119,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534460099;s:7:\"payload\";a:0:{}}}'),(10582,1571,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1530306831;s:7:\"payload\";a:0:{}}}'),(10583,1660,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1526351528;s:7:\"payload\";a:0:{}}}'),(10584,1498,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1529439284;s:7:\"payload\";a:0:{}}}'),(10585,1092,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533131893;s:7:\"payload\";a:0:{}}}'),(10586,1116,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1530881179;s:7:\"payload\";a:0:{}}}'),(10587,1585,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1529528386;s:7:\"payload\";a:0:{}}}'),(10588,1557,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534341881;s:7:\"payload\";a:0:{}}}'),(10589,1127,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1520605325;s:7:\"payload\";a:0:{}}}'),(11035,1488,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1529357589;s:7:\"payload\";a:0:{}}}'),(10597,1668,'_meta-generate-page-header-content-autop',''),(10598,1668,'_meta-generate-page-header-content-padding',''),(10599,1668,'_meta-generate-page-header-image-background',''),(10600,1668,'_meta-generate-page-header-full-screen',''),(10601,1668,'_meta-generate-page-header-vertical-center',''),(10602,1668,'_meta-generate-page-header-image-background-fixed',''),(10603,1668,'_edit_lock','1521229258:1'),(10604,1249,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1520608657;s:7:\"payload\";a:0:{}}}'),(10605,1299,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534647945;s:7:\"payload\";a:0:{}}}'),(10606,1582,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1529281092;s:7:\"payload\";a:0:{}}}'),(10607,1419,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1531191421;s:7:\"payload\";a:0:{}}}'),(10608,1412,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1523077783;s:7:\"payload\";a:0:{}}}'),(10609,1505,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1527447412;s:7:\"payload\";a:0:{}}}'),(10610,1296,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1526416800;s:7:\"payload\";a:0:{}}}'),(10611,1333,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1520608967;s:7:\"payload\";a:0:{}}}'),(10612,1108,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1520608972;s:7:\"payload\";a:0:{}}}'),(10613,1443,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534514952;s:7:\"payload\";a:0:{}}}'),(10614,1490,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1520608987;s:7:\"payload\";a:0:{}}}'),(10615,1587,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533679868;s:7:\"payload\";a:0:{}}}'),(10616,1538,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1523130150;s:7:\"payload\";a:0:{}}}'),(10617,1382,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533915390;s:7:\"payload\";a:0:{}}}'),(10618,1310,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533702207;s:7:\"payload\";a:0:{}}}'),(10619,1605,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1532065171;s:7:\"payload\";a:0:{}}}'),(10620,1410,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1520612232;s:7:\"payload\";a:0:{}}}'),(10621,1570,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1531092391;s:7:\"payload\";a:0:{}}}'),(10622,1586,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1530966734;s:7:\"payload\";a:0:{}}}'),(10623,1120,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1531359927;s:7:\"payload\";a:0:{}}}'),(10624,468,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533699284;s:7:\"payload\";a:0:{}}}'),(10625,1189,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1526896023;s:7:\"payload\";a:0:{}}}'),(10626,1664,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533915937;s:7:\"payload\";a:0:{}}}'),(10627,1192,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1530368221;s:7:\"payload\";a:0:{}}}'),(10628,1117,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534515148;s:7:\"payload\";a:0:{}}}'),(10629,1589,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1530385280;s:7:\"payload\";a:0:{}}}'),(10630,1339,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534209637;s:7:\"payload\";a:0:{}}}'),(10631,1114,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1520612548;s:7:\"payload\";a:0:{}}}'),(10632,1668,'_edit_last','1'),(10633,1668,'_yoast_wpseo_focuskw_text_input','calories'),(10634,1668,'_yoast_wpseo_focuskw','calories'),(10635,1668,'_yoast_wpseo_linkdex','86'),(10636,1668,'_yoast_wpseo_content_score','90'),(10637,1668,'_generate-disable-header',''),(10638,1668,'_generate-disable-nav',''),(10639,1668,'_generate-disable-secondary-nav',''),(10640,1668,'_generate-disable-post-image',''),(10641,1668,'_generate-disable-headline',''),(10642,1668,'_generate-disable-footer',''),(10643,1668,'_meta-generate-page-header-content',''),(10644,1668,'_meta-generate-page-header-image',''),(10645,1668,'_meta-generate-page-header-image-id','0'),(10646,1668,'_meta-generate-page-header-image-link',''),(10647,1668,'_meta-generate-page-header-enable-image-crop','disable'),(10648,1668,'_meta-generate-page-header-image-width','1200'),(10649,1668,'_meta-generate-page-header-image-height','0'),(10650,1668,'_meta-generate-page-header-add-to-excerpt',''),(10651,1668,'_meta-generate-page-header-image-background-type','contained'),(10652,1668,'_meta-generate-page-header-image-background-alignment','left'),(10653,1668,'_meta-generate-page-header-image-background-spacing','0'),(10654,1668,'_meta-generate-page-header-image-background-color',''),(10655,1668,'_meta-generate-page-header-image-background-text-color',''),(10656,1668,'_meta-generate-page-header-image-background-link-color',''),(10657,1668,'_meta-generate-page-header-image-background-link-color-hover',''),(10658,1668,'_yoast_wpseo_primary_category','390'),(10659,1010,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1520624935;s:7:\"payload\";a:0:{}}}'),(10660,665,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1532624413;s:7:\"payload\";a:0:{}}}'),(10661,875,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1532723283;s:7:\"payload\";a:0:{}}}'),(10662,863,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534786763;s:7:\"payload\";a:0:{}}}'),(10663,505,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1530425466;s:7:\"payload\";a:0:{}}}'),(10664,920,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1521487291;s:7:\"payload\";a:0:{}}}'),(10665,621,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533150628;s:7:\"payload\";a:0:{}}}'),(10666,862,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1529621067;s:7:\"payload\";a:0:{}}}'),(10667,846,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1520625275;s:7:\"payload\";a:0:{}}}'),(10668,1083,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1520625333;s:7:\"payload\";a:0:{}}}'),(10669,654,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1528449199;s:7:\"payload\";a:0:{}}}'),(10670,1057,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1528819439;s:7:\"payload\";a:0:{}}}'),(10671,1572,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1531749593;s:7:\"payload\";a:0:{}}}'),(10672,1368,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533998554;s:7:\"payload\";a:0:{}}}'),(10673,1644,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1528558470;s:7:\"payload\";a:0:{}}}'),(10674,1385,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1524775827;s:7:\"payload\";a:0:{}}}'),(10675,1577,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1531159505;s:7:\"payload\";a:0:{}}}'),(10676,1248,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1529535219;s:7:\"payload\";a:0:{}}}'),(10677,1247,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1531454595;s:7:\"payload\";a:0:{}}}'),(10678,1588,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534577630;s:7:\"payload\";a:0:{}}}'),(10679,1590,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1529234986;s:7:\"payload\";a:0:{}}}'),(10680,1302,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534124507;s:7:\"payload\";a:0:{}}}'),(10683,60,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676270;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1648;}i:1;a:1:{s:2:\"id\";i:1610;}i:2;a:1:{s:2:\"id\";i:37;}}}}'),(10684,94,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676270;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1657;}i:1;a:1:{s:2:\"id\";i:1634;}i:2;a:1:{s:2:\"id\";i:1204;}}}}'),(10685,108,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676270;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:14;}i:1;a:1:{s:2:\"id\";i:1288;}i:2;a:1:{s:2:\"id\";i:1629;}}}}'),(10686,109,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676270;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1015;}i:1;a:1:{s:2:\"id\";i:123;}i:2;a:1:{s:2:\"id\";i:1610;}}}}'),(10687,110,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676270;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:126;}i:1;a:1:{s:2:\"id\";i:127;}i:2;a:1:{s:2:\"id\";i:11;}}}}'),(10688,111,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676271;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1629;}i:1;a:1:{s:2:\"id\";i:102;}i:2;a:1:{s:2:\"id\";i:1486;}}}}'),(10689,112,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676271;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:123;}i:1;a:1:{s:2:\"id\";i:1610;}i:2;a:1:{s:2:\"id\";i:85;}}}}'),(10690,114,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676271;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1486;}i:1;a:1:{s:2:\"id\";i:1629;}i:2;a:1:{s:2:\"id\";i:1380;}}}}'),(10691,115,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676271;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:125;}i:1;a:1:{s:2:\"id\";i:104;}i:2;a:1:{s:2:\"id\";i:129;}}}}'),(10692,121,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676272;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1274;}i:1;a:1:{s:2:\"id\";i:105;}i:2;a:1:{s:2:\"id\";i:27;}}}}'),(10693,60,'_yst_prominent_words_version','1'),(10694,94,'_yst_prominent_words_version','1'),(10695,108,'_yst_prominent_words_version','1'),(10696,109,'_yst_prominent_words_version','1'),(10697,110,'_yst_prominent_words_version','1'),(10698,111,'_yst_prominent_words_version','1'),(10699,112,'_yst_prominent_words_version','1'),(10700,114,'_yst_prominent_words_version','1'),(10701,115,'_yst_prominent_words_version','1'),(10702,121,'_yst_prominent_words_version','1'),(10703,12,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676285;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:44;}i:1;a:1:{s:2:\"id\";i:1610;}i:2;a:1:{s:2:\"id\";i:24;}}}}'),(10704,29,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676285;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:32;}i:1;a:1:{s:2:\"id\";i:81;}i:2;a:1:{s:2:\"id\";i:43;}}}}'),(10705,30,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676285;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:71;}i:1;a:1:{s:2:\"id\";i:86;}i:2;a:1:{s:2:\"id\";i:78;}}}}'),(10706,31,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676285;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:32;}i:1;a:1:{s:2:\"id\";i:43;}i:2;a:1:{s:2:\"id\";i:78;}}}}'),(10707,33,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676286;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:43;}i:1;a:1:{s:2:\"id\";i:64;}i:2;a:1:{s:2:\"id\";i:81;}}}}'),(10708,40,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676286;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1364;}i:1;a:1:{s:2:\"id\";i:1140;}i:2;a:1:{s:2:\"id\";i:80;}}}}'),(10709,42,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676287;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:44;}i:1;a:1:{s:2:\"id\";i:123;}i:2;a:1:{s:2:\"id\";i:24;}}}}'),(10710,47,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676287;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:882;}i:1;a:1:{s:2:\"id\";i:56;}i:2;a:1:{s:2:\"id\";i:1028;}}}}'),(10711,48,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676287;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:11;}i:1;a:1:{s:2:\"id\";i:1634;}i:2;a:1:{s:2:\"id\";i:1629;}}}}'),(10712,58,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676287;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:103;}i:1;a:1:{s:2:\"id\";i:843;}i:2;a:1:{s:2:\"id\";i:80;}}}}'),(10713,12,'_yst_prominent_words_version','1'),(10714,29,'_yst_prominent_words_version','1'),(10715,30,'_yst_prominent_words_version','1'),(10716,31,'_yst_prominent_words_version','1'),(10717,33,'_yst_prominent_words_version','1'),(10718,40,'_yst_prominent_words_version','1'),(10719,42,'_yst_prominent_words_version','1'),(10720,47,'_yst_prominent_words_version','1'),(10721,48,'_yst_prominent_words_version','1'),(10722,58,'_yst_prominent_words_version','1'),(10723,1260,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676305;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1486;}i:1;a:1:{s:2:\"id\";i:1610;}i:2;a:1:{s:2:\"id\";i:1629;}}}}'),(10724,1252,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676305;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1486;}i:1;a:1:{s:2:\"id\";i:1629;}i:2;a:1:{s:2:\"id\";i:1634;}}}}'),(10725,1212,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676305;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:86;}i:1;a:1:{s:2:\"id\";i:78;}i:2;a:1:{s:2:\"id\";i:79;}}}}'),(10726,1081,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676305;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1075;}i:1;a:1:{s:2:\"id\";i:1229;}i:2;a:1:{s:2:\"id\";i:1085;}}}}'),(10727,25,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676306;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:24;}i:1;a:1:{s:2:\"id\";i:80;}i:2;a:1:{s:2:\"id\";i:125;}}}}'),(10728,18,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676307;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:43;}i:1;a:1:{s:2:\"id\";i:86;}i:2;a:1:{s:2:\"id\";i:81;}}}}'),(10729,23,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676307;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:57;}i:1;a:1:{s:2:\"id\";i:103;}i:2;a:1:{s:2:\"id\";i:104;}}}}'),(10730,17,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676307;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:26;}i:1;a:1:{s:2:\"id\";i:997;}i:2;a:1:{s:2:\"id\";i:1265;}}}}'),(10731,15,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676308;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:212;}i:1;a:1:{s:2:\"id\";i:211;}i:2;a:1:{s:2:\"id\";i:213;}}}}'),(10732,1260,'_yst_prominent_words_version','1'),(10733,1252,'_yst_prominent_words_version','1'),(10734,1212,'_yst_prominent_words_version','1'),(10735,1081,'_yst_prominent_words_version','1'),(10736,25,'_yst_prominent_words_version','1'),(10737,18,'_yst_prominent_words_version','1'),(10738,23,'_yst_prominent_words_version','1'),(10739,19,'_yst_prominent_words_version','1'),(10740,17,'_yst_prominent_words_version','1'),(10741,15,'_yst_prominent_words_version','1'),(10742,1622,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676321;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1364;}i:1;a:1:{s:2:\"id\";i:1439;}i:2;a:1:{s:2:\"id\";i:1085;}}}}'),(10743,1597,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676321;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:66;}i:1;a:1:{s:2:\"id\";i:71;}i:2;a:1:{s:2:\"id\";i:65;}}}}'),(10744,1541,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676321;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:80;}i:1;a:1:{s:2:\"id\";i:843;}i:2;a:1:{s:2:\"id\";i:93;}}}}'),(10745,1522,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676322;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1556;}i:1;a:1:{s:2:\"id\";i:1559;}i:2;a:1:{s:2:\"id\";i:1634;}}}}'),(10746,1437,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676322;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1439;}i:1;a:1:{s:2:\"id\";i:1364;}i:2;a:1:{s:2:\"id\";i:1486;}}}}'),(10747,1433,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676323;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1380;}i:1;a:1:{s:2:\"id\";i:1283;}i:2;a:1:{s:2:\"id\";i:1276;}}}}'),(10748,1356,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676324;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1648;}i:1;a:1:{s:2:\"id\";i:1556;}i:2;a:1:{s:2:\"id\";i:123;}}}}'),(10749,1262,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1520676324;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1610;}i:1;a:1:{s:2:\"id\";i:80;}i:2;a:1:{s:2:\"id\";i:28;}}}}'),(10750,1622,'_yst_prominent_words_version','1'),(10751,1597,'_yst_prominent_words_version','1'),(10752,1541,'_yst_prominent_words_version','1'),(10753,1522,'_yst_prominent_words_version','1'),(10754,1437,'_yst_prominent_words_version','1'),(10755,1433,'_yst_prominent_words_version','1'),(10756,1374,'_yst_prominent_words_version','1'),(10757,1356,'_yst_prominent_words_version','1'),(10758,1348,'_yst_prominent_words_version','1'),(10759,1262,'_yst_prominent_words_version','1'),(10760,1668,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537060732;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:123;}i:1;a:1:{s:2:\"id\";i:1610;}i:2;a:1:{s:2:\"id\";i:1687;}}}}'),(10761,1668,'_yst_prominent_words_version','1'),(10762,123,'_yst_prominent_words_version','1'),(10763,124,'_yst_prominent_words_version','1'),(10764,125,'_yst_prominent_words_version','1'),(10765,126,'_yst_prominent_words_version','1'),(10766,127,'_yst_prominent_words_version','1'),(10767,128,'_yst_prominent_words_version','1'),(10768,129,'_yst_prominent_words_version','1'),(10769,130,'_yst_prominent_words_version','1'),(10770,131,'_yst_prominent_words_version','1'),(10771,105,'_yst_prominent_words_version','1'),(10772,106,'_yst_prominent_words_version','1'),(10773,107,'_yst_prominent_words_version','1'),(10774,113,'_yst_prominent_words_version','1'),(10775,116,'_yst_prominent_words_version','1'),(10776,117,'_yst_prominent_words_version','1'),(10777,118,'_yst_prominent_words_version','1'),(10778,119,'_yst_prominent_words_version','1'),(10779,120,'_yst_prominent_words_version','1'),(10780,122,'_yst_prominent_words_version','1'),(10781,95,'_yst_prominent_words_version','1'),(10782,96,'_yst_prominent_words_version','1'),(10783,97,'_yst_prominent_words_version','1'),(10784,98,'_yst_prominent_words_version','1'),(10785,99,'_yst_prominent_words_version','1'),(10786,100,'_yst_prominent_words_version','1'),(10787,101,'_yst_prominent_words_version','1'),(10788,102,'_yst_prominent_words_version','1'),(10789,103,'_yst_prominent_words_version','1'),(10790,104,'_yst_prominent_words_version','1'),(10791,84,'_yst_prominent_words_version','1'),(10792,85,'_yst_prominent_words_version','1'),(10793,86,'_yst_prominent_words_version','1'),(10794,87,'_yst_prominent_words_version','1'),(10795,88,'_yst_prominent_words_version','1'),(10796,89,'_yst_prominent_words_version','1'),(10797,90,'_yst_prominent_words_version','1'),(10798,91,'_yst_prominent_words_version','1'),(10799,92,'_yst_prominent_words_version','1'),(10800,93,'_yst_prominent_words_version','1'),(10801,74,'_yst_prominent_words_version','1'),(10802,75,'_yst_prominent_words_version','1'),(10803,76,'_yst_prominent_words_version','1'),(10804,77,'_yst_prominent_words_version','1'),(10805,78,'_yst_prominent_words_version','1'),(10806,79,'_yst_prominent_words_version','1'),(10807,80,'_yst_prominent_words_version','1'),(10808,81,'_yst_prominent_words_version','1'),(10809,82,'_yst_prominent_words_version','1'),(10810,83,'_yst_prominent_words_version','1'),(10811,64,'_yst_prominent_words_version','1'),(10812,65,'_yst_prominent_words_version','1'),(10813,66,'_yst_prominent_words_version','1'),(10814,67,'_yst_prominent_words_version','1'),(10815,68,'_yst_prominent_words_version','1'),(10816,69,'_yst_prominent_words_version','1'),(10817,70,'_yst_prominent_words_version','1'),(10818,71,'_yst_prominent_words_version','1'),(10819,72,'_yst_prominent_words_version','1'),(10820,73,'_yst_prominent_words_version','1'),(10821,52,'_yst_prominent_words_version','1'),(10822,53,'_yst_prominent_words_version','1'),(10823,54,'_yst_prominent_words_version','1'),(10824,55,'_yst_prominent_words_version','1'),(10825,56,'_yst_prominent_words_version','1'),(10826,57,'_yst_prominent_words_version','1'),(10827,59,'_yst_prominent_words_version','1'),(10828,61,'_yst_prominent_words_version','1'),(10829,62,'_yst_prominent_words_version','1'),(10830,63,'_yst_prominent_words_version','1'),(10831,38,'_yst_prominent_words_version','1'),(10832,39,'_yst_prominent_words_version','1'),(10833,41,'_yst_prominent_words_version','1'),(10834,43,'_yst_prominent_words_version','1'),(10835,44,'_yst_prominent_words_version','1'),(10836,45,'_yst_prominent_words_version','1'),(10837,46,'_yst_prominent_words_version','1'),(10838,49,'_yst_prominent_words_version','1'),(10839,50,'_yst_prominent_words_version','1'),(10840,51,'_yst_prominent_words_version','1'),(10841,21,'_yst_prominent_words_version','1'),(10842,22,'_yst_prominent_words_version','1'),(10843,24,'_yst_prominent_words_version','1'),(10844,26,'_yst_prominent_words_version','1'),(10845,28,'_yst_prominent_words_version','1'),(10846,32,'_yst_prominent_words_version','1'),(10847,34,'_yst_prominent_words_version','1'),(10848,35,'_yst_prominent_words_version','1'),(10849,36,'_yst_prominent_words_version','1'),(10850,37,'_yst_prominent_words_version','1'),(10851,213,'_yst_prominent_words_version','1'),(10852,214,'_yst_prominent_words_version','1'),(10853,215,'_yst_prominent_words_version','1'),(10854,216,'_yst_prominent_words_version','1'),(10855,217,'_yst_prominent_words_version','1'),(10856,16,'_yst_prominent_words_version','1'),(10857,218,'_yst_prominent_words_version','1'),(10858,219,'_yst_prominent_words_version','1'),(10859,220,'_yst_prominent_words_version','1'),(10860,20,'_yst_prominent_words_version','1'),(10861,8,'_yst_prominent_words_version','1'),(10862,9,'_yst_prominent_words_version','1'),(10863,10,'_yst_prominent_words_version','1'),(10864,206,'_yst_prominent_words_version','1'),(10865,207,'_yst_prominent_words_version','1'),(10866,11,'_yst_prominent_words_version','1'),(10867,13,'_yst_prominent_words_version','1'),(10868,14,'_yst_prominent_words_version','1'),(10869,211,'_yst_prominent_words_version','1'),(10870,212,'_yst_prominent_words_version','1'),(10871,882,'_yst_prominent_words_version','1'),(10872,874,'_yst_prominent_words_version','1'),(10873,843,'_yst_prominent_words_version','1'),(10874,852,'_yst_prominent_words_version','1'),(10875,768,'_yst_prominent_words_version','1'),(10876,713,'_yst_prominent_words_version','1'),(10877,495,'_yst_prominent_words_version','1'),(10878,540,'_yst_prominent_words_version','1'),(10879,6,'_yst_prominent_words_version','1'),(10880,7,'_yst_prominent_words_version','1'),(10881,1015,'_yst_prominent_words_version','1'),(10882,992,'_yst_prominent_words_version','1'),(10883,997,'_yst_prominent_words_version','1'),(10884,965,'_yst_prominent_words_version','1'),(10885,980,'_yst_prominent_words_version','1'),(10886,27,'_yst_prominent_words_version','1'),(10887,967,'_yst_prominent_words_version','1'),(10888,962,'_yst_prominent_words_version','1'),(10889,933,'_yst_prominent_words_version','1'),(10890,918,'_yst_prominent_words_version','1'),(10891,1167,'_yst_prominent_words_version','1'),(10892,1161,'_yst_prominent_words_version','1'),(10893,1140,'_yst_prominent_words_version','1'),(10894,1085,'_yst_prominent_words_version','1'),(10895,1082,'_yst_prominent_words_version','1'),(10896,1075,'_yst_prominent_words_version','1'),(10897,1065,'_yst_prominent_words_version','1'),(10898,1051,'_yst_prominent_words_version','1'),(10899,1043,'_yst_prominent_words_version','1'),(10900,1028,'_yst_prominent_words_version','1'),(10901,1309,'_yst_prominent_words_version','1'),(10902,1288,'_yst_prominent_words_version','1'),(10903,1283,'_yst_prominent_words_version','1'),(10904,1276,'_yst_prominent_words_version','1'),(10905,1265,'_yst_prominent_words_version','1'),(10906,1254,'_yst_prominent_words_version','1'),(10907,1229,'_yst_prominent_words_version','1'),(10908,1223,'_yst_prominent_words_version','1'),(10909,1204,'_yst_prominent_words_version','1'),(10910,1178,'_yst_prominent_words_version','1'),(10911,1439,'_yst_prominent_words_version','1'),(10912,1425,'_yst_prominent_words_version','1'),(10913,1403,'_yst_prominent_words_version','1'),(10914,1395,'_yst_prominent_words_version','1'),(10915,1380,'_yst_prominent_words_version','1'),(10916,1364,'_yst_prominent_words_version','1'),(10917,1357,'_yst_prominent_words_version','1'),(10918,1343,'_yst_prominent_words_version','1'),(10919,1274,'_yst_prominent_words_version','1'),(10920,1332,'_yst_prominent_words_version','1'),(10921,1629,'_yst_prominent_words_version','1'),(10922,1618,'_yst_prominent_words_version','1'),(10923,1610,'_yst_prominent_words_version','1'),(10924,1604,'_yst_prominent_words_version','1'),(10925,1567,'_yst_prominent_words_version','1'),(10926,1559,'_yst_prominent_words_version','1'),(10927,1556,'_yst_prominent_words_version','1'),(10928,1547,'_yst_prominent_words_version','1'),(10929,1528,'_yst_prominent_words_version','1'),(10930,1486,'_yst_prominent_words_version','1'),(10931,1663,'_yst_prominent_words_version','1'),(10932,1657,'_yst_prominent_words_version','1'),(10933,1651,'_yst_prominent_words_version','1'),(10934,1648,'_yst_prominent_words_version','1'),(10935,1642,'_yst_prominent_words_version','1'),(10936,1637,'_yst_prominent_words_version','1'),(10937,1634,'_yst_prominent_words_version','1'),(10938,1306,'_yst_prominent_words_version','1'),(10939,831,'_yst_prominent_words_version','1'),(10940,633,'_yst_prominent_words_version','1'),(10941,630,'_yst_prominent_words_version','1'),(10942,401,'_yst_prominent_words_version','1'),(10943,399,'_yst_prominent_words_version','1'),(10944,270,'_yst_prominent_words_version','1'),(10945,268,'_yst_prominent_words_version','1'),(10946,251,'_yst_prominent_words_version','1'),(10947,187,'_yst_prominent_words_version','1'),(10948,946,'_yst_prominent_words_version','1'),(10949,944,'_yst_prominent_words_version','1'),(10950,1668,'_yoast_wpseo_focuskeywords','[{\"keyword\":\"Macros\",\"score\":\"ok\"},{\"keyword\":\"nutrition\",\"score\":\"ok\"}]'),(10951,1675,'_wp_attached_file','2018/03/STIF-80-podcast-cover-photo.png'),(10952,1675,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2018/03/STIF-80-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-80-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-80-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-80-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-80-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-80-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-80-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-80-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-80-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-80-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(10953,1675,'_wp_attachment_image_alt','STIF #80 podcast cover photo'),(10954,1668,'_thumbnail_id','1675'),(10961,1668,'_wpas_done_all','1'),(10958,1668,'_yoast_wpseo_is_cornerstone','1'),(10959,1668,'_yoast_wpseo_metadesc','Losing weight doesn\'t mean you have to starve yourself! Good news is - it\'s as easy as figuring out calories, macros, and making good choices.'),(10960,1668,'_wp_old_slug','calories-and-macros-how-to-eat-right-simple'),(10962,620,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534320966;s:7:\"payload\";a:0:{}}}'),(10963,1146,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1528750280;s:7:\"payload\";a:0:{}}}'),(10964,899,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533774619;s:7:\"payload\";a:0:{}}}'),(10965,936,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1530691337;s:7:\"payload\";a:0:{}}}'),(10966,624,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1527299763;s:7:\"payload\";a:0:{}}}'),(10967,1022,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1530986252;s:7:\"payload\";a:0:{}}}'),(10968,898,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1530844521;s:7:\"payload\";a:0:{}}}'),(10969,1144,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1532224033;s:7:\"payload\";a:0:{}}}'),(10970,903,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533057195;s:7:\"payload\";a:0:{}}}'),(10971,910,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533450292;s:7:\"payload\";a:0:{}}}'),(10972,1071,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1531221622;s:7:\"payload\";a:0:{}}}'),(10973,725,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533440750;s:7:\"payload\";a:0:{}}}'),(10974,1036,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1535252534;s:7:\"payload\";a:0:{}}}'),(10975,893,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534736877;s:7:\"payload\";a:0:{}}}'),(10976,1583,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534290354;s:7:\"payload\";a:0:{}}}'),(10977,731,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1535030534;s:7:\"payload\";a:0:{}}}'),(10978,1107,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1532328588;s:7:\"payload\";a:0:{}}}'),(10979,1003,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533606481;s:7:\"payload\";a:0:{}}}'),(10980,565,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534919213;s:7:\"payload\";a:0:{}}}'),(10981,1007,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1530707170;s:7:\"payload\";a:0:{}}}'),(10982,1123,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1529383868;s:7:\"payload\";a:0:{}}}'),(10983,1573,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533907432;s:7:\"payload\";a:0:{}}}'),(10984,907,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533764685;s:7:\"payload\";a:0:{}}}'),(10985,1677,'_meta-generate-page-header-content-autop',''),(10986,1677,'_meta-generate-page-header-content-padding',''),(10987,1677,'_meta-generate-page-header-image-background',''),(10988,1677,'_meta-generate-page-header-full-screen',''),(10989,1677,'_meta-generate-page-header-vertical-center',''),(10990,1677,'_meta-generate-page-header-image-background-fixed',''),(10991,1677,'_yst_prominent_words_version','1'),(10992,1677,'_edit_lock','1521865145:1'),(10993,1677,'_edit_last','1'),(10994,1677,'_yoast_wpseo_is_cornerstone','1'),(10995,1677,'_yoast_wpseo_focuskw_text_input','motivation'),(10996,1677,'_yoast_wpseo_focuskw','motivation'),(10997,1677,'_yoast_wpseo_metadesc','I\'ve been seeing a lot of posts online where people ask others to motivate them. I have to ask... where does fitness motivation really come from?'),(10998,1677,'_yoast_wpseo_linkdex','86'),(10999,1677,'_yoast_wpseo_content_score','90'),(11000,1677,'_yoast_wpseo_focuskeywords','[{\"keyword\":\"motivate\",\"score\":\"ok\"},{\"keyword\":\"fitness\",\"score\":\"ok\"}]'),(11001,1677,'_generate-disable-header',''),(11002,1677,'_generate-disable-nav',''),(11003,1677,'_generate-disable-secondary-nav',''),(11004,1677,'_generate-disable-post-image',''),(11005,1677,'_generate-disable-headline',''),(11006,1677,'_generate-disable-footer',''),(11007,1677,'_meta-generate-page-header-content',''),(11008,1677,'_meta-generate-page-header-image',''),(11009,1677,'_meta-generate-page-header-image-id','0'),(11010,1677,'_meta-generate-page-header-image-link',''),(11011,1677,'_meta-generate-page-header-enable-image-crop','disable'),(11012,1677,'_meta-generate-page-header-image-width','1200'),(11013,1677,'_meta-generate-page-header-image-height','0'),(11014,1677,'_meta-generate-page-header-add-to-excerpt',''),(11015,1677,'_meta-generate-page-header-image-background-type','contained'),(11016,1677,'_meta-generate-page-header-image-background-alignment','left'),(11017,1677,'_meta-generate-page-header-image-background-spacing','0'),(11018,1677,'_meta-generate-page-header-image-background-color',''),(11019,1677,'_meta-generate-page-header-image-background-text-color',''),(11020,1677,'_meta-generate-page-header-image-background-link-color',''),(11021,1677,'_meta-generate-page-header-image-background-link-color-hover',''),(11022,1677,'_yoast_wpseo_primary_category','390'),(11023,1679,'_wp_attached_file','2018/03/STIF-81-podcast-cover-photo.png'),(11024,1679,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2018/03/STIF-81-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-81-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-81-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-81-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-81-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-81-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-81-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-81-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-81-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-81-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(11025,1679,'_wp_attachment_image_alt','STIF #81 podcast cover photo'),(11026,1677,'_thumbnail_id','1679'),(11030,1677,'_wpas_done_all','1'),(11033,1677,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537755889;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:126;}i:1;a:1:{s:2:\"id\";i:843;}i:2;a:1:{s:2:\"id\";i:1746;}}}}'),(11034,582,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1528052750;s:7:\"payload\";a:0:{}}}'),(11036,876,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1531914469;s:7:\"payload\";a:0:{}}}'),(11037,886,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533706985;s:7:\"payload\";a:0:{}}}'),(11038,894,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533892278;s:7:\"payload\";a:0:{}}}'),(11039,1246,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533602289;s:7:\"payload\";a:0:{}}}'),(11040,1098,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534652232;s:7:\"payload\";a:0:{}}}'),(11041,1121,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1535109327;s:7:\"payload\";a:0:{}}}'),(11042,619,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533603324;s:7:\"payload\";a:0:{}}}'),(11043,627,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1531027345;s:7:\"payload\";a:0:{}}}'),(11044,1303,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1532723346;s:7:\"payload\";a:0:{}}}'),(11100,716,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1526630068;s:7:\"payload\";a:0:{}}}'),(11052,1683,'_meta-generate-page-header-content-autop',''),(11053,1683,'_meta-generate-page-header-content-padding',''),(11054,1683,'_meta-generate-page-header-image-background',''),(11055,1683,'_meta-generate-page-header-full-screen',''),(11056,1683,'_meta-generate-page-header-vertical-center',''),(11057,1683,'_meta-generate-page-header-image-background-fixed',''),(11058,1683,'_yst_prominent_words_version','1'),(11059,1683,'_edit_lock','1523383340:1'),(11060,1683,'_edit_last','1'),(11061,1684,'_wp_attached_file','2018/03/STIF-82-podcast-cover-photo-1.png'),(11062,1684,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:41:\"2018/03/STIF-82-podcast-cover-photo-1.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:41:\"STIF-82-podcast-cover-photo-1-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:41:\"STIF-82-podcast-cover-photo-1-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:41:\"STIF-82-podcast-cover-photo-1-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:41:\"STIF-82-podcast-cover-photo-1-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:41:\"STIF-82-podcast-cover-photo-1-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:41:\"STIF-82-podcast-cover-photo-1-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:39:\"STIF-82-podcast-cover-photo-1-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:41:\"STIF-82-podcast-cover-photo-1-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:41:\"STIF-82-podcast-cover-photo-1-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(11063,1684,'_wp_attachment_image_alt','STIF #82 podcast cover photo'),(11064,1683,'_thumbnail_id','1684'),(11065,1683,'_yoast_wpseo_focuskw_text_input','caffeine'),(11066,1683,'_yoast_wpseo_focuskw','caffeine'),(11067,1683,'_yoast_wpseo_metadesc','Sometimes we have a hard time getting up and going... fortunately, our friend Caffeine is here to help. Let\'s talk preworkout, energy drinks, and caffeine.'),(11068,1683,'_yoast_wpseo_content_score','90'),(11069,1683,'_yoast_wpseo_focuskeywords','[{\"keyword\":\"pre-workout\",\"score\":\"ok\"},{\"keyword\":\"energy drink\",\"score\":\"ok\"}]'),(11070,1683,'_generate-disable-header',''),(11071,1683,'_generate-disable-nav',''),(11072,1683,'_generate-disable-secondary-nav',''),(11073,1683,'_generate-disable-post-image',''),(11074,1683,'_generate-disable-headline',''),(11075,1683,'_generate-disable-footer',''),(11076,1683,'_meta-generate-page-header-content',''),(11077,1683,'_meta-generate-page-header-image',''),(11078,1683,'_meta-generate-page-header-image-id','0'),(11079,1683,'_meta-generate-page-header-image-link',''),(11080,1683,'_meta-generate-page-header-enable-image-crop','disable'),(11081,1683,'_meta-generate-page-header-image-width','1200'),(11082,1683,'_meta-generate-page-header-image-height','0'),(11083,1683,'_meta-generate-page-header-add-to-excerpt',''),(11084,1683,'_meta-generate-page-header-image-background-type','contained'),(11085,1683,'_meta-generate-page-header-image-background-alignment','left'),(11086,1683,'_meta-generate-page-header-image-background-spacing','0'),(11087,1683,'_meta-generate-page-header-image-background-color',''),(11088,1683,'_meta-generate-page-header-image-background-text-color',''),(11089,1683,'_meta-generate-page-header-image-background-link-color',''),(11090,1683,'_meta-generate-page-header-image-background-link-color-hover',''),(11091,1683,'_yoast_wpseo_primary_category','390'),(11097,1683,'_wpas_done_all','1'),(11095,1683,'_wp_old_slug','1683'),(11096,1683,'_yoast_wpseo_linkdex','91'),(11098,1683,'_jetpack_related_posts_cache','a:1:{s:32:\"4a22d2374f5e9b9ca4232eae3642ab57\";a:2:{s:7:\"expires\";i:1537879236;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1161;}i:1;a:1:{s:2:\"id\";i:7;}i:2;a:1:{s:2:\"id\";i:93;}}}}'),(11099,896,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1532483168;s:7:\"payload\";a:0:{}}}'),(11101,905,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1532956338;s:7:\"payload\";a:0:{}}}'),(11102,573,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1532489011;s:7:\"payload\";a:0:{}}}'),(11103,1038,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1531148579;s:7:\"payload\";a:0:{}}}'),(11104,1632,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1527372461;s:7:\"payload\";a:0:{}}}'),(11105,1093,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534873970;s:7:\"payload\";a:0:{}}}'),(11106,1111,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1532935584;s:7:\"payload\";a:0:{}}}'),(11107,638,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534530333;s:7:\"payload\";a:0:{}}}'),(11108,958,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534928650;s:7:\"payload\";a:0:{}}}'),(11109,1143,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533804115;s:7:\"payload\";a:0:{}}}'),(11110,1639,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534071083;s:7:\"payload\";a:0:{}}}'),(11111,1091,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1531816596;s:7:\"payload\";a:0:{}}}'),(11112,570,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1535312178;s:7:\"payload\";a:0:{}}}'),(11113,900,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1532451681;s:7:\"payload\";a:0:{}}}'),(11114,1001,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534042072;s:7:\"payload\";a:0:{}}}'),(11115,1124,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533947585;s:7:\"payload\";a:0:{}}}'),(11116,745,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1529440059;s:7:\"payload\";a:0:{}}}'),(11180,1196,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1530929925;s:7:\"payload\";a:0:{}}}'),(11126,1687,'_meta-generate-page-header-image-background',''),(11127,1687,'_meta-generate-page-header-full-screen',''),(11128,1687,'_meta-generate-page-header-vertical-center',''),(11129,1687,'_meta-generate-page-header-image-background-fixed',''),(11130,1687,'_yst_prominent_words_version','1'),(11131,1687,'_edit_lock','1528417716:1'),(11132,1687,'_edit_last','1'),(11133,1687,'_yoast_wpseo_content_score','90'),(11134,1687,'_yoast_wpseo_focuskeywords','[]'),(11135,1687,'_generate-disable-header',''),(11136,1687,'_generate-disable-nav',''),(11137,1687,'_generate-disable-secondary-nav',''),(11138,1687,'_generate-disable-post-image',''),(11139,1687,'_generate-disable-headline',''),(11140,1687,'_generate-disable-footer',''),(11141,1687,'_meta-generate-page-header-content',''),(11142,1687,'_meta-generate-page-header-image',''),(11143,1687,'_meta-generate-page-header-image-id','0'),(11144,1687,'_meta-generate-page-header-image-link',''),(11145,1687,'_meta-generate-page-header-enable-image-crop','disable'),(11146,1687,'_meta-generate-page-header-image-width','1200'),(11147,1687,'_meta-generate-page-header-image-height','0'),(11148,1687,'_meta-generate-page-header-add-to-excerpt',''),(11149,1687,'_meta-generate-page-header-image-background-type','contained'),(11150,1687,'_meta-generate-page-header-image-background-alignment','left'),(11151,1687,'_meta-generate-page-header-image-background-spacing','0'),(11152,1687,'_meta-generate-page-header-image-background-color',''),(11153,1687,'_meta-generate-page-header-image-background-text-color',''),(11154,1687,'_meta-generate-page-header-image-background-link-color',''),(11155,1687,'_meta-generate-page-header-image-background-link-color-hover',''),(11156,1687,'_yoast_wpseo_primary_category','390'),(11157,1100,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1529490086;s:7:\"payload\";a:0:{}}}'),(11158,1689,'_wp_attached_file','2018/04/STIF-83-podcast-cover-photo.png'),(11159,1689,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2018/04/STIF-83-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-83-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-83-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-83-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-83-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-83-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-83-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-83-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-83-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-83-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(11160,1689,'_wp_attachment_image_alt','STIF #83 podcast cover photo'),(11161,1687,'_thumbnail_id','1689'),(11169,1687,'_wpas_done_all','1'),(11165,1687,'_yoast_wpseo_focuskw_text_input','set point'),(11166,1687,'_yoast_wpseo_focuskw','set point'),(11167,1687,'_yoast_wpseo_metadesc','If you feel like you\'re doing everything right in your weight loss quest... maybe you are. Maybe your body is fighting you and you don\'t even know it.'),(11168,1687,'_yoast_wpseo_linkdex','71'),(11174,1687,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537801746;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1736;}i:1;a:1:{s:2:\"id\";i:1161;}i:2;a:1:{s:2:\"id\";i:1634;}}}}'),(11177,728,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1523660248;s:7:\"payload\";a:0:{}}}'),(11178,1112,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1530275580;s:7:\"payload\";a:0:{}}}'),(11188,1694,'_meta-generate-page-header-content-autop',''),(11189,1694,'_meta-generate-page-header-content-padding',''),(11190,1694,'_meta-generate-page-header-image-background',''),(11191,1694,'_meta-generate-page-header-full-screen',''),(11192,1694,'_meta-generate-page-header-vertical-center',''),(11193,1694,'_meta-generate-page-header-image-background-fixed',''),(11194,1694,'_yst_prominent_words_version','1'),(11195,1694,'_edit_lock','1524835936:1'),(11196,1694,'_edit_last','1'),(11197,1694,'_yoast_wpseo_content_score','90'),(11198,1694,'_yoast_wpseo_focuskeywords','[]'),(11199,1694,'_generate-disable-header',''),(11200,1694,'_generate-disable-nav',''),(11201,1694,'_generate-disable-secondary-nav',''),(11202,1694,'_generate-disable-post-image',''),(11203,1694,'_generate-disable-headline',''),(11204,1694,'_generate-disable-footer',''),(11205,1694,'_meta-generate-page-header-content',''),(11206,1694,'_meta-generate-page-header-image',''),(11207,1694,'_meta-generate-page-header-image-id','0'),(11208,1694,'_meta-generate-page-header-image-link',''),(11209,1694,'_meta-generate-page-header-enable-image-crop','disable'),(11210,1694,'_meta-generate-page-header-image-width','1200'),(11211,1694,'_meta-generate-page-header-image-height','0'),(11212,1694,'_meta-generate-page-header-add-to-excerpt',''),(11213,1694,'_meta-generate-page-header-image-background-type','contained'),(11214,1694,'_meta-generate-page-header-image-background-alignment','left'),(11215,1694,'_meta-generate-page-header-image-background-spacing','0'),(11216,1694,'_meta-generate-page-header-image-background-color',''),(11217,1694,'_meta-generate-page-header-image-background-text-color',''),(11218,1694,'_meta-generate-page-header-image-background-link-color',''),(11219,1694,'_meta-generate-page-header-image-background-link-color-hover',''),(11220,1694,'_yoast_wpseo_primary_category','390'),(11221,1694,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537505839;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1736;}i:1;a:1:{s:2:\"id\";i:1634;}i:2;a:1:{s:2:\"id\";i:1829;}}}}'),(11222,1698,'_wp_attached_file','2018/04/STIF-84-podcast-cover-photo.png'),(11223,1698,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2018/04/STIF-84-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-84-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-84-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-84-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-84-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-84-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-84-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-84-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-84-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-84-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(11224,1698,'_wp_attachment_image_alt','STIF #84 podcast cover photo'),(11225,1694,'_thumbnail_id','1698'),(11226,1694,'_yoast_wpseo_focuskw_text_input','suck it up'),(11227,1694,'_yoast_wpseo_focuskw','suck it up'),(11228,1694,'_yoast_wpseo_metadesc','Things don\'t always go as planned. Darrell and FitWife Megan do a post-mortem on the last 3.5 months\' fitness efforts and determine how to move forward.'),(11229,1694,'_yoast_wpseo_linkdex','74'),(11233,1694,'_wpas_done_all','1'),(11234,1174,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1530419801;s:7:\"payload\";a:0:{}}}'),(11242,1701,'_meta-generate-page-header-content-autop',''),(11243,1701,'_meta-generate-page-header-content-padding',''),(11244,1701,'_meta-generate-page-header-image-background',''),(11245,1701,'_meta-generate-page-header-full-screen',''),(11246,1701,'_meta-generate-page-header-vertical-center',''),(11247,1701,'_meta-generate-page-header-image-background-fixed',''),(11248,1701,'_yst_prominent_words_version','1'),(11249,1701,'_edit_lock','1525383699:1'),(11250,1701,'_edit_last','1'),(11251,1701,'_yoast_wpseo_focuskw_text_input','commitment'),(11252,1701,'_yoast_wpseo_focuskw','commitment'),(11253,1701,'_yoast_wpseo_metadesc','What are we REALLY afraid of, and why is it so scary? Hint: it\'s not what you think.'),(11254,1701,'_yoast_wpseo_linkdex','83'),(11255,1701,'_yoast_wpseo_content_score','90'),(11256,1701,'_yoast_wpseo_focuskeywords','[]'),(11257,1701,'_generate-disable-header',''),(11258,1701,'_generate-disable-nav',''),(11259,1701,'_generate-disable-secondary-nav',''),(11260,1701,'_generate-disable-post-image',''),(11261,1701,'_generate-disable-headline',''),(11262,1701,'_generate-disable-footer',''),(11263,1701,'_meta-generate-page-header-content',''),(11264,1701,'_meta-generate-page-header-image',''),(11265,1701,'_meta-generate-page-header-image-id','0'),(11266,1701,'_meta-generate-page-header-image-link',''),(11267,1701,'_meta-generate-page-header-enable-image-crop','disable'),(11268,1701,'_meta-generate-page-header-image-width','1200'),(11269,1701,'_meta-generate-page-header-image-height','0'),(11270,1701,'_meta-generate-page-header-add-to-excerpt',''),(11271,1701,'_meta-generate-page-header-image-background-type','contained'),(11272,1701,'_meta-generate-page-header-image-background-alignment','left'),(11273,1701,'_meta-generate-page-header-image-background-spacing','0'),(11274,1701,'_meta-generate-page-header-image-background-color',''),(11275,1701,'_meta-generate-page-header-image-background-text-color',''),(11276,1701,'_meta-generate-page-header-image-background-link-color',''),(11277,1701,'_meta-generate-page-header-image-background-link-color-hover',''),(11278,1701,'_yoast_wpseo_primary_category','390'),(11279,1703,'_wp_attached_file','2018/04/STIF-85-podcast-cover-photo.png'),(11280,1703,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:39:\"2018/04/STIF-85-podcast-cover-photo.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-85-podcast-cover-photo-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:39:\"STIF-85-podcast-cover-photo-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:39:\"STIF-85-podcast-cover-photo-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:39:\"STIF-85-podcast-cover-photo-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:39:\"STIF-85-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:39:\"STIF-85-podcast-cover-photo-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:37:\"STIF-85-podcast-cover-photo-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:39:\"STIF-85-podcast-cover-photo-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-85-podcast-cover-photo-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(11281,1703,'_wp_attachment_image_alt','STIF #85 podcast cover photo'),(11282,1701,'_thumbnail_id','1703'),(11287,1701,'_wpas_done_all','1'),(11286,1701,'_wp_old_slug','whats-scary-about-commitment'),(11288,1701,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537383530;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1736;}i:1;a:1:{s:2:\"id\";i:1610;}i:2;a:1:{s:2:\"id\";i:1634;}}}}'),(11291,1705,'_meta-generate-page-header-image-background',''),(11292,1705,'_meta-generate-page-header-full-screen',''),(11293,1705,'_meta-generate-page-header-vertical-center',''),(11294,1705,'_meta-generate-page-header-image-background-fixed',''),(11295,1705,'_yst_prominent_words_version','1'),(11296,1705,'_edit_lock','1526057690:1'),(11297,1705,'_edit_last','1'),(11298,1705,'_yoast_wpseo_content_score','90'),(11299,1705,'_yoast_wpseo_focuskeywords','[{\"keyword\":\"coach\",\"score\":\"ok\"},{\"keyword\":\"partner\",\"score\":\"ok\"}]'),(11300,1705,'_generate-disable-header',''),(11301,1705,'_generate-disable-nav',''),(11302,1705,'_generate-disable-secondary-nav',''),(11303,1705,'_generate-disable-post-image',''),(11304,1705,'_generate-disable-headline',''),(11305,1705,'_generate-disable-footer',''),(11306,1705,'_meta-generate-page-header-content',''),(11307,1705,'_meta-generate-page-header-image',''),(11308,1705,'_meta-generate-page-header-image-id','0'),(11309,1705,'_meta-generate-page-header-image-link',''),(11310,1705,'_meta-generate-page-header-enable-image-crop','disable'),(11311,1705,'_meta-generate-page-header-image-width','1200'),(11312,1705,'_meta-generate-page-header-image-height','0'),(11313,1705,'_meta-generate-page-header-add-to-excerpt',''),(11314,1705,'_meta-generate-page-header-image-background-type','contained'),(11315,1705,'_meta-generate-page-header-image-background-alignment','left'),(11316,1705,'_meta-generate-page-header-image-background-spacing','0'),(11317,1705,'_meta-generate-page-header-image-background-color',''),(11318,1705,'_meta-generate-page-header-image-background-text-color',''),(11319,1705,'_meta-generate-page-header-image-background-link-color',''),(11320,1705,'_meta-generate-page-header-image-background-link-color-hover',''),(11321,1705,'_yoast_wpseo_primary_category','390'),(11322,884,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1525327547;s:7:\"payload\";a:0:{}}}'),(11323,1707,'_wp_attached_file','2018/05/STIF-86-podcast-cover-photo-Going-It-Alone.png'),(11324,1707,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:54:\"2018/05/STIF-86-podcast-cover-photo-Going-It-Alone.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:54:\"STIF-86-podcast-cover-photo-Going-It-Alone-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:54:\"STIF-86-podcast-cover-photo-Going-It-Alone-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:54:\"STIF-86-podcast-cover-photo-Going-It-Alone-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:54:\"STIF-86-podcast-cover-photo-Going-It-Alone-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:54:\"STIF-86-podcast-cover-photo-Going-It-Alone-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:54:\"STIF-86-podcast-cover-photo-Going-It-Alone-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:52:\"STIF-86-podcast-cover-photo-Going-It-Alone-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:54:\"STIF-86-podcast-cover-photo-Going-It-Alone-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:54:\"STIF-86-podcast-cover-photo-Going-It-Alone-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(11325,1707,'_wp_attachment_image_alt','STIF #86 podcast cover photo - Going It Alone'),(11326,1705,'_thumbnail_id','1707'),(11327,1705,'_yoast_wpseo_focuskw_text_input','workout buddy'),(11328,1705,'_yoast_wpseo_focuskw','workout buddy'),(11329,1705,'_yoast_wpseo_metadesc','Not everyone has a workout buddy or coach, and that\'s ok! What does one need to know to ensure success on this solo venture?'),(11335,1705,'_wpas_done_all','1'),(11333,1705,'_yoast_wpseo_linkdex','79'),(11334,1705,'_wp_old_slug','1705'),(11336,1705,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537548908;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1746;}i:1;a:1:{s:2:\"id\";i:1717;}i:2;a:1:{s:2:\"id\";i:1694;}}}}'),(11337,564,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1531729371;s:7:\"payload\";a:0:{}}}'),(11338,1198,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534084395;s:7:\"payload\";a:0:{}}}'),(11339,1710,'_meta-generate-page-header-content-autop',''),(11340,1710,'_meta-generate-page-header-content-padding',''),(11341,1710,'_meta-generate-page-header-image-background',''),(11342,1710,'_meta-generate-page-header-full-screen',''),(11343,1710,'_meta-generate-page-header-vertical-center',''),(11344,1710,'_meta-generate-page-header-image-background-fixed',''),(11345,1710,'notification_id','733'),(11346,1710,'type','success'),(11347,1710,'dismissable','1'),(11348,1710,'location','[\"everywhere\"]'),(11349,1710,'version',''),(11350,1710,'viewed','1'),(11351,1710,'expiration','1527724800'),(11352,1710,'plans','[]'),(11360,1712,'_meta-generate-page-header-content-autop',''),(11361,1712,'_meta-generate-page-header-content-padding',''),(11362,1712,'_meta-generate-page-header-image-background',''),(11363,1712,'_meta-generate-page-header-full-screen',''),(11364,1712,'_meta-generate-page-header-vertical-center',''),(11365,1712,'_meta-generate-page-header-image-background-fixed',''),(11366,1712,'_yst_prominent_words_version','1'),(11367,1712,'_edit_lock','1526769408:1'),(11368,1712,'_edit_last','1'),(11369,1713,'_wp_attached_file','2018/05/STIF-87-podcast-cover-photo-Nothing-Is-Guaranteed..png'),(11370,1713,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:62:\"2018/05/STIF-87-podcast-cover-photo-Nothing-Is-Guaranteed..png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:62:\"STIF-87-podcast-cover-photo-Nothing-Is-Guaranteed.-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:62:\"STIF-87-podcast-cover-photo-Nothing-Is-Guaranteed.-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:62:\"STIF-87-podcast-cover-photo-Nothing-Is-Guaranteed.-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:62:\"STIF-87-podcast-cover-photo-Nothing-Is-Guaranteed.-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:62:\"STIF-87-podcast-cover-photo-Nothing-Is-Guaranteed.-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:62:\"STIF-87-podcast-cover-photo-Nothing-Is-Guaranteed.-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:60:\"STIF-87-podcast-cover-photo-Nothing-Is-Guaranteed.-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:62:\"STIF-87-podcast-cover-photo-Nothing-Is-Guaranteed.-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:62:\"STIF-87-podcast-cover-photo-Nothing-Is-Guaranteed.-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(11371,1713,'_wp_attachment_image_alt','STIF #87 podcast cover photo - Nothing Is Guaranteed.'),(11372,1712,'_thumbnail_id','1713'),(11403,1712,'_wpas_done_all','1'),(11381,1712,'_generate-disable-header',''),(11404,1712,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537638876;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1547;}i:1;a:1:{s:2:\"id\";i:1283;}i:2;a:1:{s:2:\"id\";i:1567;}}}}'),(11376,1712,'_yoast_wpseo_focuskw_text_input','complacency'),(11377,1712,'_yoast_wpseo_focuskw','marathon'),(11378,1712,'_yoast_wpseo_metadesc','Sometimes we get a little TOO comfortable in our fitness. Darrell shares how his 10th marathon finish went and the lessons learned therein.'),(11379,1712,'_yoast_wpseo_content_score','90'),(11380,1712,'_yoast_wpseo_focuskeywords','[{\"keyword\":\"running\",\"score\":\"ok\"},{\"keyword\":\"complacency\",\"score\":\"good\"}]'),(11382,1712,'_generate-disable-nav',''),(11383,1712,'_generate-disable-secondary-nav',''),(11384,1712,'_generate-disable-post-image',''),(11385,1712,'_generate-disable-headline',''),(11386,1712,'_generate-disable-footer',''),(11387,1712,'_meta-generate-page-header-content',''),(11388,1712,'_meta-generate-page-header-image',''),(11389,1712,'_meta-generate-page-header-image-id','0'),(11390,1712,'_meta-generate-page-header-image-link',''),(11391,1712,'_meta-generate-page-header-enable-image-crop','disable'),(11392,1712,'_meta-generate-page-header-image-width','1200'),(11393,1712,'_meta-generate-page-header-image-height','0'),(11394,1712,'_meta-generate-page-header-add-to-excerpt',''),(11395,1712,'_meta-generate-page-header-image-background-type','contained'),(11396,1712,'_meta-generate-page-header-image-background-alignment','left'),(11397,1712,'_meta-generate-page-header-image-background-spacing','0'),(11398,1712,'_meta-generate-page-header-image-background-color',''),(11399,1712,'_meta-generate-page-header-image-background-text-color',''),(11400,1712,'_meta-generate-page-header-image-background-link-color',''),(11401,1712,'_meta-generate-page-header-image-background-link-color-hover',''),(11402,1712,'_yoast_wpseo_primary_category','390'),(11405,1110,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1533993566;s:7:\"payload\";a:0:{}}}'),(11406,1122,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1534278967;s:7:\"payload\";a:0:{}}}'),(11422,1717,'_meta-generate-page-header-content-autop',''),(11423,1717,'_meta-generate-page-header-content-padding',''),(11424,1717,'_meta-generate-page-header-image-background',''),(11425,1717,'_meta-generate-page-header-full-screen',''),(11426,1717,'_meta-generate-page-header-vertical-center',''),(11427,1717,'_meta-generate-page-header-image-background-fixed',''),(11428,1717,'_yst_prominent_words_version','1'),(11429,1717,'_edit_lock','1527262919:1'),(11430,1717,'_edit_last','1'),(11431,1717,'_yoast_wpseo_focuskw_text_input','unstoppable force'),(11432,1717,'_yoast_wpseo_focuskw','unstoppable force'),(11433,1717,'_yoast_wpseo_content_score','90'),(11434,1717,'_yoast_wpseo_focuskeywords','[{\"keyword\":\"immovable object\",\"score\":\"good\"},{\"keyword\":\"fitness goals\",\"score\":\"ok\"}]'),(11435,1717,'_generate-disable-header',''),(11436,1717,'_generate-disable-nav',''),(11437,1717,'_generate-disable-secondary-nav',''),(11438,1717,'_generate-disable-post-image',''),(11439,1717,'_generate-disable-headline',''),(11440,1717,'_generate-disable-footer',''),(11441,1717,'_meta-generate-page-header-content',''),(11442,1717,'_meta-generate-page-header-image',''),(11443,1717,'_meta-generate-page-header-image-id','0'),(11444,1717,'_meta-generate-page-header-image-link',''),(11445,1717,'_meta-generate-page-header-enable-image-crop','disable'),(11446,1717,'_meta-generate-page-header-image-width','1200'),(11447,1717,'_meta-generate-page-header-image-height','0'),(11448,1717,'_meta-generate-page-header-add-to-excerpt',''),(11449,1717,'_meta-generate-page-header-image-background-type','contained'),(11450,1717,'_meta-generate-page-header-image-background-alignment','left'),(11451,1717,'_meta-generate-page-header-image-background-spacing','0'),(11452,1717,'_meta-generate-page-header-image-background-color',''),(11453,1717,'_meta-generate-page-header-image-background-text-color',''),(11454,1717,'_meta-generate-page-header-image-background-link-color',''),(11455,1717,'_meta-generate-page-header-image-background-link-color-hover',''),(11456,1717,'_yoast_wpseo_primary_category','390'),(11457,1720,'_wp_attached_file','2018/05/STIF-88-podcast-cover-photo-An-Unstoppable-Force.png'),(11458,1720,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:60:\"2018/05/STIF-88-podcast-cover-photo-An-Unstoppable-Force.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:60:\"STIF-88-podcast-cover-photo-An-Unstoppable-Force-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:60:\"STIF-88-podcast-cover-photo-An-Unstoppable-Force-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:60:\"STIF-88-podcast-cover-photo-An-Unstoppable-Force-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:60:\"STIF-88-podcast-cover-photo-An-Unstoppable-Force-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:60:\"STIF-88-podcast-cover-photo-An-Unstoppable-Force-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:60:\"STIF-88-podcast-cover-photo-An-Unstoppable-Force-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:58:\"STIF-88-podcast-cover-photo-An-Unstoppable-Force-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:60:\"STIF-88-podcast-cover-photo-An-Unstoppable-Force-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:60:\"STIF-88-podcast-cover-photo-An-Unstoppable-Force-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(11459,1720,'_wp_attachment_image_alt','STIF #88 podcast cover photo - An Unstoppable Force'),(11460,1717,'_thumbnail_id','1720'),(11466,1717,'_wpas_done_all','1'),(11464,1717,'_yoast_wpseo_metadesc','There\'s your fitness goals, and everything standing in the way of achieving them. Only one of you can truly win - so who\'s it gonna be?'),(11465,1717,'_yoast_wpseo_linkdex','87'),(11467,1717,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536135560;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1637;}i:1;a:1:{s:2:\"id\";i:1677;}i:2;a:1:{s:2:\"id\";i:1668;}}}}'),(11468,1722,'_meta-generate-page-header-content-autop',''),(11469,1722,'_meta-generate-page-header-content-padding',''),(11470,1722,'_meta-generate-page-header-image-background',''),(11471,1722,'_meta-generate-page-header-full-screen',''),(11472,1722,'_meta-generate-page-header-vertical-center',''),(11473,1722,'_meta-generate-page-header-image-background-fixed',''),(11474,1722,'_yst_prominent_words_version','1'),(11475,1722,'_edit_lock','1527938944:1'),(11476,1722,'_edit_last','1'),(11477,1723,'_wp_attached_file','2018/05/STIF-89-podcast-cover-photo-7-warm-weather-tips.png'),(11478,1723,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:59:\"2018/05/STIF-89-podcast-cover-photo-7-warm-weather-tips.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:59:\"STIF-89-podcast-cover-photo-7-warm-weather-tips-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:59:\"STIF-89-podcast-cover-photo-7-warm-weather-tips-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:59:\"STIF-89-podcast-cover-photo-7-warm-weather-tips-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:59:\"STIF-89-podcast-cover-photo-7-warm-weather-tips-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:59:\"STIF-89-podcast-cover-photo-7-warm-weather-tips-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:59:\"STIF-89-podcast-cover-photo-7-warm-weather-tips-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:57:\"STIF-89-podcast-cover-photo-7-warm-weather-tips-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:59:\"STIF-89-podcast-cover-photo-7-warm-weather-tips-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:59:\"STIF-89-podcast-cover-photo-7-warm-weather-tips-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(11479,1723,'_wp_attachment_image_alt','STIF #89 podcast cover photo - 7 warm weather tips'),(11480,1722,'_thumbnail_id','1723'),(11481,1722,'_yoast_wpseo_focuskw_text_input','summer fitness'),(11482,1722,'_yoast_wpseo_focuskw','summer fitness'),(11483,1722,'_yoast_wpseo_metadesc','Now that it feels like summer, we\'re gonna wanna get out there and enjoy it! But do you know what to watch out for when you\'re out there in the heat?'),(11484,1722,'_yoast_wpseo_linkdex','76'),(11485,1722,'_yoast_wpseo_content_score','90'),(11486,1722,'_yoast_wpseo_focuskeywords','[{\"keyword\":\"hot weather\",\"score\":\"ok\"}]'),(11487,1722,'_generate-disable-header',''),(11488,1722,'_generate-disable-nav',''),(11489,1722,'_generate-disable-secondary-nav',''),(11490,1722,'_generate-disable-post-image',''),(11491,1722,'_generate-disable-headline',''),(11492,1722,'_generate-disable-footer',''),(11493,1722,'_meta-generate-page-header-content',''),(11494,1722,'_meta-generate-page-header-image',''),(11495,1722,'_meta-generate-page-header-image-id','0'),(11496,1722,'_meta-generate-page-header-image-link',''),(11497,1722,'_meta-generate-page-header-enable-image-crop','disable'),(11498,1722,'_meta-generate-page-header-image-width','1200'),(11499,1722,'_meta-generate-page-header-image-height','0'),(11500,1722,'_meta-generate-page-header-add-to-excerpt',''),(11501,1722,'_meta-generate-page-header-image-background-type','contained'),(11502,1722,'_meta-generate-page-header-image-background-alignment','left'),(11503,1722,'_meta-generate-page-header-image-background-spacing','0'),(11504,1722,'_meta-generate-page-header-image-background-color',''),(11505,1722,'_meta-generate-page-header-image-background-text-color',''),(11506,1722,'_meta-generate-page-header-image-background-link-color',''),(11507,1722,'_meta-generate-page-header-image-background-link-color-hover',''),(11508,1722,'_yoast_wpseo_primary_category','390'),(11512,1722,'_wpas_done_all','1'),(11515,1722,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536707851;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1229;}i:1;a:1:{s:2:\"id\";i:1754;}i:2;a:1:{s:2:\"id\";i:1657;}}}}'),(11523,1727,'_meta-generate-page-header-content-autop',''),(11524,1727,'_meta-generate-page-header-content-padding',''),(11525,1727,'_meta-generate-page-header-image-background',''),(11526,1727,'_meta-generate-page-header-full-screen',''),(11527,1727,'_meta-generate-page-header-vertical-center',''),(11528,1727,'_meta-generate-page-header-image-background-fixed',''),(11529,1727,'_yst_prominent_words_version','1'),(11530,1727,'_edit_lock','1528417560:1'),(11531,1727,'_edit_last','1'),(11532,1728,'_wp_attached_file','2018/06/STIF-90-podcast-cover-photo-my-first-50k.png'),(11533,1728,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:52:\"2018/06/STIF-90-podcast-cover-photo-my-first-50k.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:52:\"STIF-90-podcast-cover-photo-my-first-50k-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:52:\"STIF-90-podcast-cover-photo-my-first-50k-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:52:\"STIF-90-podcast-cover-photo-my-first-50k-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:52:\"STIF-90-podcast-cover-photo-my-first-50k-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:52:\"STIF-90-podcast-cover-photo-my-first-50k-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:52:\"STIF-90-podcast-cover-photo-my-first-50k-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:50:\"STIF-90-podcast-cover-photo-my-first-50k-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:52:\"STIF-90-podcast-cover-photo-my-first-50k-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:52:\"STIF-90-podcast-cover-photo-my-first-50k-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(11534,1728,'_wp_attachment_image_alt','STIF #90 podcast cover photo - my first 50k'),(11535,1727,'_thumbnail_id','1728'),(11567,1727,'_wpas_done_all','1'),(11545,1727,'_generate-disable-header',''),(11568,1727,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537814543;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1161;}i:1;a:1:{s:2:\"id\";i:28;}i:2;a:1:{s:2:\"id\";i:843;}}}}'),(11539,1727,'_yoast_wpseo_focuskw_text_input','normal'),(11540,1727,'_yoast_wpseo_focuskw','ultramarathon'),(11541,1727,'_yoast_wpseo_metadesc','Who decided what\'s \"normal\" and what\'s not, anyway? How do we change what people consider \"crazy\" or \"reasonable\"? It\'s time to change the perception.'),(11542,1727,'_yoast_wpseo_linkdex','66'),(11543,1727,'_yoast_wpseo_content_score','90'),(11544,1727,'_yoast_wpseo_focuskeywords','[{\"keyword\":\"crazy\",\"score\":\"good\"},{\"keyword\":\"normal\",\"score\":\"good\"},{\"keyword\":\"fitness\",\"score\":\"ok\"}]'),(11546,1727,'_generate-disable-nav',''),(11547,1727,'_generate-disable-secondary-nav',''),(11548,1727,'_generate-disable-post-image',''),(11549,1727,'_generate-disable-headline',''),(11550,1727,'_generate-disable-footer',''),(11551,1727,'_meta-generate-page-header-content',''),(11552,1727,'_meta-generate-page-header-image',''),(11553,1727,'_meta-generate-page-header-image-id','0'),(11554,1727,'_meta-generate-page-header-image-link',''),(11555,1727,'_meta-generate-page-header-enable-image-crop','disable'),(11556,1727,'_meta-generate-page-header-image-width','1200'),(11557,1727,'_meta-generate-page-header-image-height','0'),(11558,1727,'_meta-generate-page-header-add-to-excerpt',''),(11559,1727,'_meta-generate-page-header-image-background-type','contained'),(11560,1727,'_meta-generate-page-header-image-background-alignment','left'),(11561,1727,'_meta-generate-page-header-image-background-spacing','0'),(11562,1727,'_meta-generate-page-header-image-background-color',''),(11563,1727,'_meta-generate-page-header-image-background-text-color',''),(11564,1727,'_meta-generate-page-header-image-background-link-color',''),(11565,1727,'_meta-generate-page-header-image-background-link-color-hover',''),(11566,1727,'_yoast_wpseo_primary_category','390'),(11569,1730,'_meta-generate-page-header-content-autop',''),(11570,1730,'_meta-generate-page-header-content-padding',''),(11571,1730,'_meta-generate-page-header-image-background',''),(11572,1730,'_meta-generate-page-header-full-screen',''),(11573,1730,'_meta-generate-page-header-vertical-center',''),(11574,1730,'_meta-generate-page-header-image-background-fixed',''),(11575,1730,'_yst_prominent_words_version','1'),(11576,1730,'_edit_lock','1529090696:1'),(11577,1730,'_edit_last','1'),(11578,1730,'_yoast_wpseo_content_score','90'),(11579,1730,'_yoast_wpseo_focuskeywords','[{\"keyword\":\"heuristic\",\"score\":\"na\"},{\"keyword\":\"mental fitness\",\"score\":\"na\"}]'),(11580,1730,'_generate-disable-header',''),(11581,1730,'_generate-disable-nav',''),(11582,1730,'_generate-disable-secondary-nav',''),(11583,1730,'_generate-disable-post-image',''),(11584,1730,'_generate-disable-headline',''),(11585,1730,'_generate-disable-footer',''),(11586,1730,'_meta-generate-page-header-content',''),(11587,1730,'_meta-generate-page-header-image',''),(11588,1730,'_meta-generate-page-header-image-id','0'),(11589,1730,'_meta-generate-page-header-image-link',''),(11590,1730,'_meta-generate-page-header-enable-image-crop','disable'),(11591,1730,'_meta-generate-page-header-image-width','1200'),(11592,1730,'_meta-generate-page-header-image-height','0'),(11593,1730,'_meta-generate-page-header-add-to-excerpt',''),(11594,1730,'_meta-generate-page-header-image-background-type','contained'),(11595,1730,'_meta-generate-page-header-image-background-alignment','left'),(11596,1730,'_meta-generate-page-header-image-background-spacing','0'),(11597,1730,'_meta-generate-page-header-image-background-color',''),(11598,1730,'_meta-generate-page-header-image-background-text-color',''),(11599,1730,'_meta-generate-page-header-image-background-link-color',''),(11600,1730,'_meta-generate-page-header-image-background-link-color-hover',''),(11601,1730,'_yoast_wpseo_primary_category','390'),(11602,1732,'_wp_attached_file','2018/06/STIF-91-podcast-cover-photo-Is-your-brain-sabotaging-you.png'),(11603,1732,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:68:\"2018/06/STIF-91-podcast-cover-photo-Is-your-brain-sabotaging-you.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:68:\"STIF-91-podcast-cover-photo-Is-your-brain-sabotaging-you-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:68:\"STIF-91-podcast-cover-photo-Is-your-brain-sabotaging-you-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:68:\"STIF-91-podcast-cover-photo-Is-your-brain-sabotaging-you-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:68:\"STIF-91-podcast-cover-photo-Is-your-brain-sabotaging-you-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:68:\"STIF-91-podcast-cover-photo-Is-your-brain-sabotaging-you-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:68:\"STIF-91-podcast-cover-photo-Is-your-brain-sabotaging-you-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:66:\"STIF-91-podcast-cover-photo-Is-your-brain-sabotaging-you-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:68:\"STIF-91-podcast-cover-photo-Is-your-brain-sabotaging-you-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:68:\"STIF-91-podcast-cover-photo-Is-your-brain-sabotaging-you-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(11604,1732,'_wp_attachment_image_alt','STIF #91 podcast cover photo - Is your brain sabotaging you'),(11605,1730,'_thumbnail_id','1732'),(11606,1730,'_yoast_wpseo_is_cornerstone','1'),(11607,1730,'_yoast_wpseo_focuskw','cognitive bias'),(11608,1730,'_yoast_wpseo_metadesc','What goes on in our head that makes us do what we do? And how\'s it affect our fitness?'),(11614,1730,'_wpas_done_all','1'),(11615,1730,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537597504;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1736;}i:1;a:1:{s:2:\"id\";i:1637;}i:2;a:1:{s:2:\"id\";i:1764;}}}}'),(11612,1730,'_yoast_wpseo_focuskw_text_input','cognitive bias'),(11613,1730,'_yoast_wpseo_linkdex','53'),(11630,1736,'_meta-generate-page-header-content-autop',''),(11631,1736,'_meta-generate-page-header-content-padding',''),(11632,1736,'_meta-generate-page-header-image-background',''),(11633,1736,'_meta-generate-page-header-full-screen',''),(11634,1736,'_meta-generate-page-header-vertical-center',''),(11635,1736,'_meta-generate-page-header-image-background-fixed',''),(11636,1736,'_yst_prominent_words_version','1'),(11637,1736,'_edit_lock','1530232753:1'),(11638,1736,'_edit_last','1'),(11639,1736,'_yoast_wpseo_focuskw_text_input','free fitness'),(11640,1736,'_yoast_wpseo_focuskw','free fitness'),(11641,1736,'_yoast_wpseo_metadesc','How good can the reward really be when there\'s no risk involved? We\'re cheating ourselves out of something with free, cheap, and no commitment fitness.'),(11642,1736,'_yoast_wpseo_content_score','60'),(11643,1736,'_yoast_wpseo_focuskeywords','[{\"keyword\":\"no commitment\",\"score\":\"good\"}]'),(11644,1736,'_generate-disable-header',''),(11645,1736,'_generate-disable-nav',''),(11646,1736,'_generate-disable-secondary-nav',''),(11647,1736,'_generate-disable-post-image',''),(11648,1736,'_generate-disable-headline',''),(11649,1736,'_generate-disable-footer',''),(11650,1736,'_meta-generate-page-header-content',''),(11651,1736,'_meta-generate-page-header-image',''),(11652,1736,'_meta-generate-page-header-image-id','0'),(11653,1736,'_meta-generate-page-header-image-link',''),(11654,1736,'_meta-generate-page-header-enable-image-crop','disable'),(11655,1736,'_meta-generate-page-header-image-width','1200'),(11656,1736,'_meta-generate-page-header-image-height','0'),(11657,1736,'_meta-generate-page-header-add-to-excerpt',''),(11658,1736,'_meta-generate-page-header-image-background-type','contained'),(11659,1736,'_meta-generate-page-header-image-background-alignment','left'),(11660,1736,'_meta-generate-page-header-image-background-spacing','0'),(11661,1736,'_meta-generate-page-header-image-background-color',''),(11662,1736,'_meta-generate-page-header-image-background-text-color',''),(11663,1736,'_meta-generate-page-header-image-background-link-color',''),(11664,1736,'_meta-generate-page-header-image-background-link-color-hover',''),(11665,1736,'_yoast_wpseo_primary_category','390'),(11666,1738,'_wp_attached_file','2018/06/STIF-92-podcast-cover-photo-Free-Cheap-and-No-Commitment-Fitness.png'),(11667,1738,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:76:\"2018/06/STIF-92-podcast-cover-photo-Free-Cheap-and-No-Commitment-Fitness.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:76:\"STIF-92-podcast-cover-photo-Free-Cheap-and-No-Commitment-Fitness-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:76:\"STIF-92-podcast-cover-photo-Free-Cheap-and-No-Commitment-Fitness-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:76:\"STIF-92-podcast-cover-photo-Free-Cheap-and-No-Commitment-Fitness-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:76:\"STIF-92-podcast-cover-photo-Free-Cheap-and-No-Commitment-Fitness-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:76:\"STIF-92-podcast-cover-photo-Free-Cheap-and-No-Commitment-Fitness-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:76:\"STIF-92-podcast-cover-photo-Free-Cheap-and-No-Commitment-Fitness-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:74:\"STIF-92-podcast-cover-photo-Free-Cheap-and-No-Commitment-Fitness-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:76:\"STIF-92-podcast-cover-photo-Free-Cheap-and-No-Commitment-Fitness-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:76:\"STIF-92-podcast-cover-photo-Free-Cheap-and-No-Commitment-Fitness-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(11668,1738,'_wp_attachment_image_alt','STIF #92 podcast cover photo - Free, Cheap, and No Commitment Fitness'),(11669,1736,'_thumbnail_id','1738'),(11674,1736,'_wpas_done_all','1'),(11673,1736,'_yoast_wpseo_linkdex','68'),(11675,1736,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537694789;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1637;}i:1;a:1:{s:2:\"id\";i:1677;}i:2;a:1:{s:2:\"id\";i:1651;}}}}'),(11676,569,'_jetpack_related_posts_cache','a:1:{s:32:\"445a927db38e888276a96c16f8c13e94\";a:2:{s:7:\"expires\";i:1535193953;s:7:\"payload\";a:0:{}}}'),(11684,1741,'_meta-generate-page-header-content-autop',''),(11685,1741,'_meta-generate-page-header-content-padding',''),(11686,1741,'_meta-generate-page-header-image-background',''),(11687,1741,'_meta-generate-page-header-full-screen',''),(11688,1741,'_meta-generate-page-header-vertical-center',''),(11689,1741,'_meta-generate-page-header-image-background-fixed',''),(11690,1741,'_edit_lock','1532611517:1'),(11691,1741,'_yst_prominent_words_version','1'),(11692,1741,'_edit_last','1'),(11693,1741,'_yoast_wpseo_content_score','90'),(11694,1741,'_yoast_wpseo_focuskeywords','[{\"keyword\":\"heart health\",\"score\":\"ok\"},{\"keyword\":\"cardio\",\"score\":\"good\"}]'),(11695,1741,'_generate-disable-header',''),(11696,1741,'_generate-disable-nav',''),(11697,1741,'_generate-disable-secondary-nav',''),(11698,1741,'_generate-disable-post-image',''),(11699,1741,'_generate-disable-headline',''),(11700,1741,'_generate-disable-footer',''),(11701,1741,'_meta-generate-page-header-content',''),(11702,1741,'_meta-generate-page-header-image',''),(11703,1741,'_meta-generate-page-header-image-id','0'),(11704,1741,'_meta-generate-page-header-image-link',''),(11705,1741,'_meta-generate-page-header-enable-image-crop','disable'),(11706,1741,'_meta-generate-page-header-image-width','1200'),(11707,1741,'_meta-generate-page-header-image-height','0'),(11708,1741,'_meta-generate-page-header-add-to-excerpt',''),(11709,1741,'_meta-generate-page-header-image-background-type','contained'),(11710,1741,'_meta-generate-page-header-image-background-alignment','left'),(11711,1741,'_meta-generate-page-header-image-background-spacing','0'),(11712,1741,'_meta-generate-page-header-image-background-color',''),(11713,1741,'_meta-generate-page-header-image-background-text-color',''),(11714,1741,'_meta-generate-page-header-image-background-link-color',''),(11715,1741,'_meta-generate-page-header-image-background-link-color-hover',''),(11716,1741,'_yoast_wpseo_primary_category','390'),(11717,1743,'_wp_attached_file','2018/06/STIF-93-podcast-cover-photo-_Cardio_-and-Heart-Health.png'),(11718,1743,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:65:\"2018/06/STIF-93-podcast-cover-photo-_Cardio_-and-Heart-Health.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:65:\"STIF-93-podcast-cover-photo-_Cardio_-and-Heart-Health-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:65:\"STIF-93-podcast-cover-photo-_Cardio_-and-Heart-Health-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:65:\"STIF-93-podcast-cover-photo-_Cardio_-and-Heart-Health-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:65:\"STIF-93-podcast-cover-photo-_Cardio_-and-Heart-Health-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:65:\"STIF-93-podcast-cover-photo-_Cardio_-and-Heart-Health-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:65:\"STIF-93-podcast-cover-photo-_Cardio_-and-Heart-Health-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:63:\"STIF-93-podcast-cover-photo-_Cardio_-and-Heart-Health-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:65:\"STIF-93-podcast-cover-photo-_Cardio_-and-Heart-Health-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:65:\"STIF-93-podcast-cover-photo-_Cardio_-and-Heart-Health-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(11719,1743,'_wp_attachment_image_alt','STIF #93 podcast cover photo - _Cardio_ and Heart Health'),(11720,1741,'_thumbnail_id','1743'),(11721,1741,'_yoast_wpseo_focuskw_text_input','heart disease'),(11722,1741,'_yoast_wpseo_focuskw','heart disease'),(11723,1741,'_yoast_wpseo_metadesc','What is heart disease, is \"cardio\" really treadmills and bikes, and how does it all work together? The answer may surprise you.'),(11724,1741,'_yoast_wpseo_linkdex','81'),(11728,1741,'_wpas_done_all','1'),(11729,1741,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536711080;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1204;}i:1;a:1:{s:2:\"id\";i:1663;}i:2;a:1:{s:2:\"id\";i:1736;}}}}'),(11737,1746,'_meta-generate-page-header-content-autop',''),(11738,1746,'_meta-generate-page-header-content-padding',''),(11739,1746,'_meta-generate-page-header-image-background',''),(11740,1746,'_meta-generate-page-header-full-screen',''),(11741,1746,'_meta-generate-page-header-vertical-center',''),(11742,1746,'_meta-generate-page-header-image-background-fixed',''),(11743,1746,'_yst_prominent_words_version','1'),(11744,1746,'_edit_lock','1535815454:1'),(11745,1746,'_edit_last','1'),(11746,1746,'_yoast_wpseo_content_score','90'),(11747,1746,'_yoast_wpseo_focuskeywords','[{\"keyword\":\"if you want it bad enough\",\"score\":\"bad\"}]'),(11748,1746,'_generate-disable-header',''),(11749,1746,'_generate-disable-nav',''),(11750,1746,'_generate-disable-secondary-nav',''),(11751,1746,'_generate-disable-post-image',''),(11752,1746,'_generate-disable-headline',''),(11753,1746,'_generate-disable-footer',''),(11754,1746,'_meta-generate-page-header-content',''),(11755,1746,'_meta-generate-page-header-image',''),(11756,1746,'_meta-generate-page-header-image-id','0'),(11757,1746,'_meta-generate-page-header-image-link',''),(11758,1746,'_meta-generate-page-header-enable-image-crop','disable'),(11759,1746,'_meta-generate-page-header-image-width','1200'),(11760,1746,'_meta-generate-page-header-image-height','0'),(11761,1746,'_meta-generate-page-header-add-to-excerpt',''),(11762,1746,'_meta-generate-page-header-image-background-type','contained'),(11763,1746,'_meta-generate-page-header-image-background-alignment','left'),(11764,1746,'_meta-generate-page-header-image-background-spacing','0'),(11765,1746,'_meta-generate-page-header-image-background-color',''),(11766,1746,'_meta-generate-page-header-image-background-text-color',''),(11767,1746,'_meta-generate-page-header-image-background-link-color',''),(11768,1746,'_meta-generate-page-header-image-background-link-color-hover',''),(11769,1746,'_yoast_wpseo_primary_category','390'),(11770,1749,'_wp_attached_file','2018/07/STIF-94-podcast-cover-what-really-matters-how-bad-do-you-want-it.png'),(11771,1749,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:800;s:6:\"height\";i:800;s:4:\"file\";s:76:\"2018/07/STIF-94-podcast-cover-what-really-matters-how-bad-do-you-want-it.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:76:\"STIF-94-podcast-cover-what-really-matters-how-bad-do-you-want-it-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:76:\"STIF-94-podcast-cover-what-really-matters-how-bad-do-you-want-it-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:76:\"STIF-94-podcast-cover-what-really-matters-how-bad-do-you-want-it-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:76:\"STIF-94-podcast-cover-what-really-matters-how-bad-do-you-want-it-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:76:\"STIF-94-podcast-cover-what-really-matters-how-bad-do-you-want-it-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:76:\"STIF-94-podcast-cover-what-really-matters-how-bad-do-you-want-it-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:74:\"STIF-94-podcast-cover-what-really-matters-how-bad-do-you-want-it-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:76:\"STIF-94-podcast-cover-what-really-matters-how-bad-do-you-want-it-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:76:\"STIF-94-podcast-cover-what-really-matters-how-bad-do-you-want-it-600x800.png\";s:5:\"width\";i:600;s:6:\"height\";i:800;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(11772,1749,'_wp_attachment_image_alt','STIF #94 podcast cover - what really matters how bad do you want it'),(11773,1746,'_thumbnail_id','1749'),(11774,1746,'_yoast_wpseo_focuskw_text_input','what matters'),(11775,1746,'_yoast_wpseo_focuskw','what matters'),(11776,1746,'_yoast_wpseo_metadesc','You have to figure out what you really want. After that? Well, nobody said it was going to be easy... so how bad do you REALLY want it?'),(11782,1746,'_wpas_done_all','1'),(11780,1746,'_wp_old_date','2018-07-26'),(11781,1746,'_yoast_wpseo_linkdex','61'),(11783,1746,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537685105;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1677;}i:1;a:1:{s:2:\"id\";i:1810;}i:2;a:1:{s:2:\"id\";i:1736;}}}}'),(11798,1754,'_meta-generate-page-header-content-autop',''),(11799,1754,'_meta-generate-page-header-content-padding',''),(11800,1754,'_meta-generate-page-header-image-background',''),(11801,1754,'_meta-generate-page-header-full-screen',''),(11802,1754,'_meta-generate-page-header-vertical-center',''),(11803,1754,'_meta-generate-page-header-image-background-fixed',''),(11804,1754,'_yst_prominent_words_version','1'),(11805,1755,'_wp_attached_file','2018/08/STIF-ep-95-cover-pinterest.png'),(11806,1755,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:735;s:6:\"height\";i:1102;s:4:\"file\";s:38:\"2018/08/STIF-ep-95-cover-pinterest.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:38:\"STIF-ep-95-cover-pinterest-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:38:\"STIF-ep-95-cover-pinterest-200x300.png\";s:5:\"width\";i:200;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:5:\"large\";a:6:{s:4:\"file\";s:39:\"STIF-ep-95-cover-pinterest-683x1024.png\";s:5:\"width\";i:683;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:38:\"STIF-ep-95-cover-pinterest-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:38:\"STIF-ep-95-cover-pinterest-640x960.png\";s:5:\"width\";i:640;s:6:\"height\";i:960;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:38:\"STIF-ep-95-cover-pinterest-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:36:\"STIF-ep-95-cover-pinterest-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:38:\"STIF-ep-95-cover-pinterest-250x375.png\";s:5:\"width\";i:250;s:6:\"height\";i:375;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:39:\"STIF-ep-95-cover-pinterest-600x1102.png\";s:5:\"width\";i:600;s:6:\"height\";i:1102;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(11807,1755,'_wp_attachment_image_alt','STIF ep 95 cover pinterest'),(11808,1754,'_thumbnail_id','1755'),(11809,1754,'_edit_last','1'),(11810,1754,'_generate-disable-header',''),(11811,1754,'_generate-disable-nav',''),(11812,1754,'_generate-disable-secondary-nav',''),(11813,1754,'_generate-disable-post-image',''),(11814,1754,'_generate-disable-headline',''),(11815,1754,'_generate-disable-footer',''),(11816,1754,'_meta-generate-page-header-content',''),(11817,1754,'_meta-generate-page-header-image',''),(11818,1754,'_meta-generate-page-header-image-id','0'),(11819,1754,'_meta-generate-page-header-image-link',''),(11820,1754,'_meta-generate-page-header-enable-image-crop','disable'),(11821,1754,'_meta-generate-page-header-image-width','1200'),(11822,1754,'_meta-generate-page-header-image-height','0'),(11823,1754,'_meta-generate-page-header-add-to-excerpt',''),(11824,1754,'_meta-generate-page-header-image-background-type','contained'),(11825,1754,'_meta-generate-page-header-image-background-alignment','left'),(11826,1754,'_meta-generate-page-header-image-background-spacing','0'),(11827,1754,'_meta-generate-page-header-image-background-color',''),(11828,1754,'_meta-generate-page-header-image-background-text-color',''),(11829,1754,'_meta-generate-page-header-image-background-link-color',''),(11830,1754,'_meta-generate-page-header-image-background-link-color-hover',''),(11831,1754,'_yoast_wpseo_content_score','30'),(11832,1754,'_yoast_wpseo_focuskeywords','[{\"keyword\":\"heat wave\",\"score\":\"na\"},{\"keyword\":\"humidity\",\"score\":\"na\"}]'),(11833,1754,'_edit_lock','1534587933:1'),(11834,1488,'_edit_lock','1534545903:1'),(11835,1488,'_yst_prominent_words_version','1'),(11836,1488,'_wp_attachment_backup_sizes','a:1:{s:9:\"full-orig\";a:3:{s:5:\"width\";i:600;s:6:\"height\";i:153;s:4:\"file\";s:32:\"21207-23944-apple_podcasts-l.jpg\";}}'),(11837,1488,'_edit_last','1'),(11838,1488,'_yoast_wpseo_content_score','30'),(11839,1488,'_yoast_wpseo_focuskeywords','[]'),(11840,1754,'_yoast_wpseo_focuskw_text_input','oppressive heat'),(11841,1754,'_yoast_wpseo_focuskw','oppressive heat'),(11842,1754,'_yoast_wpseo_linkdex','19'),(11843,1754,'_yoast_wpseo_metadesc','Sure - you understand how to deal with \"hot\" weather with your outdoor activity. But how do you know when it becomes DANGEROUS - and how do you stay safe?'),(11857,1754,'_wp_old_date','2018-08-17'),(11858,1754,'_wpas_done_all','1'),(12180,1817,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1080;s:6:\"height\";i:1080;s:4:\"file\";s:59:\"2018/09/STIF-Pod-Cover-97-josh-sprague-instagram-square.png\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:59:\"STIF-Pod-Cover-97-josh-sprague-instagram-square-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:59:\"STIF-Pod-Cover-97-josh-sprague-instagram-square-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:59:\"STIF-Pod-Cover-97-josh-sprague-instagram-square-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:61:\"STIF-Pod-Cover-97-josh-sprague-instagram-square-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:59:\"STIF-Pod-Cover-97-josh-sprague-instagram-square-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:59:\"STIF-Pod-Cover-97-josh-sprague-instagram-square-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:59:\"STIF-Pod-Cover-97-josh-sprague-instagram-square-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:59:\"STIF-Pod-Cover-97-josh-sprague-instagram-square-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:57:\"STIF-Pod-Cover-97-josh-sprague-instagram-square-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:60:\"STIF-Pod-Cover-97-josh-sprague-instagram-square-600x1080.png\";s:5:\"width\";i:600;s:6:\"height\";i:1080;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(11859,1754,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1536908638;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1082;}i:1;a:1:{s:2:\"id\";i:1722;}i:2;a:1:{s:2:\"id\";i:1161;}}}}'),(12193,1829,'_meta-generate-page-header-image-background',''),(12192,1829,'_meta-generate-page-header-content-padding',''),(12191,1829,'_meta-generate-page-header-content-autop',''),(11869,1762,'_meta-generate-page-header-content-autop',''),(11870,1762,'_meta-generate-page-header-content-padding',''),(11871,1762,'_meta-generate-page-header-image-background',''),(11872,1762,'_meta-generate-page-header-full-screen',''),(11873,1762,'_meta-generate-page-header-vertical-center',''),(11874,1762,'_meta-generate-page-header-image-background-fixed',''),(11875,1762,'_wp_desired_post_slug',''),(11876,1764,'_meta-generate-page-header-content-autop',''),(11877,1764,'_meta-generate-page-header-content-padding',''),(11878,1764,'_meta-generate-page-header-image-background',''),(11879,1764,'_meta-generate-page-header-full-screen',''),(11880,1764,'_meta-generate-page-header-vertical-center',''),(11881,1764,'_meta-generate-page-header-image-background-fixed',''),(11882,1764,'_yst_prominent_words_version','1'),(11883,1768,'_wp_attached_file','2018/08/STIF-96-Cover-mollie-tibbetts-and-safety.png'),(11884,1768,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1080;s:6:\"height\";i:1080;s:4:\"file\";s:52:\"2018/08/STIF-96-Cover-mollie-tibbetts-and-safety.png\";s:5:\"sizes\";a:10:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:52:\"STIF-96-Cover-mollie-tibbetts-and-safety-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:52:\"STIF-96-Cover-mollie-tibbetts-and-safety-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:52:\"STIF-96-Cover-mollie-tibbetts-and-safety-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:54:\"STIF-96-Cover-mollie-tibbetts-and-safety-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:52:\"STIF-96-Cover-mollie-tibbetts-and-safety-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:52:\"STIF-96-Cover-mollie-tibbetts-and-safety-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:52:\"STIF-96-Cover-mollie-tibbetts-and-safety-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:50:\"STIF-96-Cover-mollie-tibbetts-and-safety-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:52:\"STIF-96-Cover-mollie-tibbetts-and-safety-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:9:\"600x99999\";a:4:{s:4:\"file\";s:53:\"STIF-96-Cover-mollie-tibbetts-and-safety-600x1080.png\";s:5:\"width\";i:600;s:6:\"height\";i:1080;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(11885,1768,'_wp_attachment_image_alt','STIF #96 Cover - mollie tibbetts and safety'),(11886,1769,'_meta-generate-page-header-content-autop',''),(11887,1769,'_meta-generate-page-header-content-padding',''),(11888,1769,'_meta-generate-page-header-image-background',''),(11889,1769,'_meta-generate-page-header-full-screen',''),(11890,1769,'_meta-generate-page-header-vertical-center',''),(11891,1769,'_meta-generate-page-header-image-background-fixed',''),(11892,1771,'_meta-generate-page-header-content-autop',''),(11893,1771,'_meta-generate-page-header-content-padding',''),(11894,1771,'_meta-generate-page-header-image-background',''),(11895,1771,'_meta-generate-page-header-full-screen',''),(11896,1771,'_meta-generate-page-header-vertical-center',''),(11897,1771,'_meta-generate-page-header-image-background-fixed',''),(11898,1772,'_meta-generate-page-header-content-autop',''),(11899,1772,'_meta-generate-page-header-content-padding',''),(11900,1772,'_meta-generate-page-header-image-background',''),(11901,1772,'_meta-generate-page-header-full-screen',''),(11902,1772,'_meta-generate-page-header-vertical-center',''),(11903,1772,'_meta-generate-page-header-image-background-fixed',''),(11904,1773,'_meta-generate-page-header-content-autop',''),(11905,1773,'_meta-generate-page-header-content-padding',''),(11906,1773,'_meta-generate-page-header-image-background',''),(11907,1773,'_meta-generate-page-header-full-screen',''),(11908,1773,'_meta-generate-page-header-vertical-center',''),(11909,1773,'_meta-generate-page-header-image-background-fixed',''),(12278,1850,'_meta-generate-page-header-content-padding',''),(12277,1850,'_meta-generate-page-header-content-autop',''),(12276,1849,'_edit_last','1'),(12089,1764,'_yoast_wpseo_primary_category','11'),(11916,1775,'_meta-generate-page-header-content-autop',''),(11917,1775,'_meta-generate-page-header-content-padding',''),(11918,1775,'_meta-generate-page-header-image-background',''),(11919,1775,'_meta-generate-page-header-full-screen',''),(11920,1775,'_meta-generate-page-header-vertical-center',''),(11921,1775,'_meta-generate-page-header-image-background-fixed',''),(11922,1776,'_meta-generate-page-header-content-autop',''),(11923,1776,'_meta-generate-page-header-content-padding',''),(11924,1776,'_meta-generate-page-header-image-background',''),(11925,1776,'_meta-generate-page-header-full-screen',''),(11926,1776,'_meta-generate-page-header-vertical-center',''),(11927,1776,'_meta-generate-page-header-image-background-fixed',''),(11928,1777,'_meta-generate-page-header-content-autop',''),(11929,1777,'_meta-generate-page-header-content-padding',''),(11930,1777,'_meta-generate-page-header-image-background',''),(11931,1777,'_meta-generate-page-header-full-screen',''),(11932,1777,'_meta-generate-page-header-vertical-center',''),(11933,1777,'_meta-generate-page-header-image-background-fixed',''),(11934,1778,'_meta-generate-page-header-content-autop',''),(11935,1778,'_meta-generate-page-header-content-padding',''),(11936,1778,'_meta-generate-page-header-image-background',''),(11937,1778,'_meta-generate-page-header-full-screen',''),(11938,1778,'_meta-generate-page-header-vertical-center',''),(11939,1778,'_meta-generate-page-header-image-background-fixed',''),(11940,1779,'_meta-generate-page-header-content-autop',''),(11941,1779,'_meta-generate-page-header-content-padding',''),(11942,1779,'_meta-generate-page-header-image-background',''),(11943,1779,'_meta-generate-page-header-full-screen',''),(11944,1779,'_meta-generate-page-header-vertical-center',''),(11945,1779,'_meta-generate-page-header-image-background-fixed',''),(11946,1780,'_meta-generate-page-header-content-autop',''),(11947,1780,'_meta-generate-page-header-content-padding',''),(11948,1780,'_meta-generate-page-header-image-background',''),(11949,1780,'_meta-generate-page-header-full-screen',''),(11950,1780,'_meta-generate-page-header-vertical-center',''),(11951,1780,'_meta-generate-page-header-image-background-fixed',''),(11952,1781,'_meta-generate-page-header-content-autop',''),(11953,1781,'_meta-generate-page-header-content-padding',''),(11954,1781,'_meta-generate-page-header-image-background',''),(11955,1781,'_meta-generate-page-header-full-screen',''),(11956,1781,'_meta-generate-page-header-vertical-center',''),(11957,1781,'_meta-generate-page-header-image-background-fixed',''),(11958,1782,'_meta-generate-page-header-content-autop',''),(11959,1782,'_meta-generate-page-header-content-padding',''),(11960,1782,'_meta-generate-page-header-image-background',''),(11961,1782,'_meta-generate-page-header-full-screen',''),(11962,1782,'_meta-generate-page-header-vertical-center',''),(11963,1782,'_meta-generate-page-header-image-background-fixed',''),(11964,1783,'_meta-generate-page-header-content-autop',''),(11965,1783,'_meta-generate-page-header-content-padding',''),(11966,1783,'_meta-generate-page-header-image-background',''),(11967,1783,'_meta-generate-page-header-full-screen',''),(11968,1783,'_meta-generate-page-header-vertical-center',''),(11969,1783,'_meta-generate-page-header-image-background-fixed',''),(11970,1784,'_meta-generate-page-header-content-autop',''),(11971,1784,'_meta-generate-page-header-content-padding',''),(11972,1784,'_meta-generate-page-header-image-background',''),(11973,1784,'_meta-generate-page-header-full-screen',''),(11974,1784,'_meta-generate-page-header-vertical-center',''),(11975,1784,'_meta-generate-page-header-image-background-fixed',''),(11976,1785,'_meta-generate-page-header-content-autop',''),(11977,1785,'_meta-generate-page-header-content-padding',''),(11978,1785,'_meta-generate-page-header-image-background',''),(11979,1785,'_meta-generate-page-header-full-screen',''),(11980,1785,'_meta-generate-page-header-vertical-center',''),(11981,1785,'_meta-generate-page-header-image-background-fixed',''),(11982,1786,'_meta-generate-page-header-content-autop',''),(11983,1786,'_meta-generate-page-header-content-padding',''),(11984,1786,'_meta-generate-page-header-image-background',''),(11985,1786,'_meta-generate-page-header-full-screen',''),(11986,1786,'_meta-generate-page-header-vertical-center',''),(11987,1786,'_meta-generate-page-header-image-background-fixed',''),(11988,1787,'_meta-generate-page-header-content-autop',''),(11989,1787,'_meta-generate-page-header-content-padding',''),(11990,1787,'_meta-generate-page-header-image-background',''),(11991,1787,'_meta-generate-page-header-full-screen',''),(11992,1787,'_meta-generate-page-header-vertical-center',''),(11993,1787,'_meta-generate-page-header-image-background-fixed',''),(11994,1788,'_meta-generate-page-header-content-autop',''),(11995,1788,'_meta-generate-page-header-content-padding',''),(11996,1788,'_meta-generate-page-header-image-background',''),(11997,1788,'_meta-generate-page-header-full-screen',''),(11998,1788,'_meta-generate-page-header-vertical-center',''),(11999,1788,'_meta-generate-page-header-image-background-fixed',''),(12000,1789,'_meta-generate-page-header-content-autop',''),(12001,1789,'_meta-generate-page-header-content-padding',''),(12002,1789,'_meta-generate-page-header-image-background',''),(12003,1789,'_meta-generate-page-header-full-screen',''),(12004,1789,'_meta-generate-page-header-vertical-center',''),(12005,1789,'_meta-generate-page-header-image-background-fixed',''),(12006,1790,'_meta-generate-page-header-content-autop',''),(12007,1790,'_meta-generate-page-header-content-padding',''),(12008,1790,'_meta-generate-page-header-image-background',''),(12009,1790,'_meta-generate-page-header-full-screen',''),(12010,1790,'_meta-generate-page-header-vertical-center',''),(12011,1790,'_meta-generate-page-header-image-background-fixed',''),(12012,1764,'_thumbnail_id','1768'),(12013,1764,'_edit_last','1'),(12014,1764,'_generate-disable-header',''),(12015,1764,'_generate-disable-nav',''),(12016,1764,'_generate-disable-secondary-nav',''),(12017,1764,'_generate-disable-post-image',''),(12018,1764,'_generate-disable-headline',''),(12019,1764,'_generate-disable-footer',''),(12020,1764,'_meta-generate-page-header-content',''),(12021,1764,'_meta-generate-page-header-image',''),(12022,1764,'_meta-generate-page-header-image-id','0'),(12023,1764,'_meta-generate-page-header-image-link',''),(12024,1764,'_meta-generate-page-header-enable-image-crop','disable'),(12025,1764,'_meta-generate-page-header-image-width','1200'),(12026,1764,'_meta-generate-page-header-image-height','0'),(12027,1764,'_meta-generate-page-header-add-to-excerpt',''),(12028,1764,'_meta-generate-page-header-image-background-type','contained'),(12029,1764,'_meta-generate-page-header-image-background-alignment','left'),(12030,1764,'_meta-generate-page-header-image-background-spacing','0'),(12031,1764,'_meta-generate-page-header-image-background-color',''),(12032,1764,'_meta-generate-page-header-image-background-text-color',''),(12033,1764,'_meta-generate-page-header-image-background-link-color',''),(12034,1764,'_meta-generate-page-header-image-background-link-color-hover',''),(12035,1764,'_yoast_wpseo_content_score','90'),(12036,1764,'_yoast_wpseo_focuskeywords','[{\"keyword\":\"running\",\"score\":\"na\"},{\"keyword\":\"safety\",\"score\":\"na\"}]'),(12037,1764,'_edit_lock','1535753502:1'),(12038,1764,'_yoast_wpseo_focuskw_text_input','mollie tibbetts'),(12039,1764,'_yoast_wpseo_focuskw','mollie tibbetts'),(12040,1764,'_yoast_wpseo_metadesc','Some news hit yesterday that rocked a small town, and runners everywhere, to their core. Who is Mollie Tibbetts, what happened, and how do we move forward?'),(12044,1764,'_wpas_done_all','1'),(12045,1764,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537895180;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1140;}i:1;a:1:{s:2:\"id\";i:1403;}i:2;a:1:{s:2:\"id\";i:1178;}}}}'),(12050,1764,'_yoast_wpseo_linkdex','81'),(12051,1795,'_meta-generate-page-header-content-autop',''),(12052,1795,'_meta-generate-page-header-content-padding',''),(12053,1795,'_meta-generate-page-header-image-background',''),(12054,1795,'_meta-generate-page-header-full-screen',''),(12055,1795,'_meta-generate-page-header-vertical-center',''),(12056,1795,'_meta-generate-page-header-image-background-fixed',''),(12057,1795,'_wp_desired_post_slug',''),(12058,1797,'_meta-generate-page-header-content-autop',''),(12059,1797,'_meta-generate-page-header-content-padding',''),(12060,1797,'_meta-generate-page-header-image-background',''),(12061,1797,'_meta-generate-page-header-full-screen',''),(12062,1797,'_meta-generate-page-header-vertical-center',''),(12063,1797,'_meta-generate-page-header-image-background-fixed',''),(12064,1797,'_wp_desired_post_slug',''),(12065,1799,'_meta-generate-page-header-content-autop',''),(12066,1799,'_meta-generate-page-header-content-padding',''),(12067,1799,'_meta-generate-page-header-image-background',''),(12068,1799,'_meta-generate-page-header-full-screen',''),(12069,1799,'_meta-generate-page-header-vertical-center',''),(12070,1799,'_meta-generate-page-header-image-background-fixed',''),(12071,1799,'_wp_desired_post_slug',''),(12275,1849,'_edit_lock','1536845971:1'),(12274,1849,'_meta-generate-page-header-image-background-fixed',''),(12273,1849,'_meta-generate-page-header-vertical-center',''),(12272,1849,'_meta-generate-page-header-full-screen',''),(12271,1849,'_meta-generate-page-header-image-background',''),(12270,1849,'_meta-generate-page-header-content-padding',''),(12269,1849,'_meta-generate-page-header-content-autop',''),(12447,1867,'_meta-generate-page-header-content-autop',''),(12446,1866,'_meta-generate-page-header-image-background-fixed',''),(12440,1861,'_yoast_wpseo_metadesc','It\'s not enough. It takes more than goals and good intentions to achieve real, lasting health & fitness success. What\'s missing, though? How do you fix it?'),(12439,1864,'_meta-generate-page-header-image-background-fixed',''),(12437,1864,'_meta-generate-page-header-full-screen',''),(12438,1864,'_meta-generate-page-header-vertical-center',''),(12436,1864,'_meta-generate-page-header-image-background',''),(12435,1864,'_meta-generate-page-header-add-to-excerpt',''),(12434,1864,'_meta-generate-page-header-content-padding',''),(12433,1864,'_meta-generate-page-header-content-autop',''),(12143,1810,'_meta-generate-page-header-content-autop',''),(12144,1810,'_meta-generate-page-header-content-padding',''),(12145,1810,'_meta-generate-page-header-image-background',''),(12146,1810,'_meta-generate-page-header-full-screen',''),(12147,1810,'_meta-generate-page-header-vertical-center',''),(12148,1810,'_meta-generate-page-header-image-background-fixed',''),(12149,1810,'_edit_lock','1536366810:1'),(12150,1810,'_edit_last','1'),(12151,1810,'_yoast_wpseo_content_score','60'),(12152,1810,'_generate-disable-header',''),(12153,1810,'_generate-disable-nav',''),(12154,1810,'_generate-disable-secondary-nav',''),(12155,1810,'_generate-disable-post-image',''),(12156,1810,'_generate-disable-headline',''),(12157,1810,'_generate-disable-footer',''),(12158,1810,'_meta-generate-page-header-content',''),(12159,1810,'_meta-generate-page-header-image',''),(12160,1810,'_meta-generate-page-header-image-id','0'),(12161,1810,'_meta-generate-page-header-image-link',''),(12162,1810,'_meta-generate-page-header-enable-image-crop','disable'),(12163,1810,'_meta-generate-page-header-image-width','1200'),(12164,1810,'_meta-generate-page-header-image-height','0'),(12165,1810,'_meta-generate-page-header-add-to-excerpt',''),(12166,1810,'_meta-generate-page-header-image-background-type','contained'),(12167,1810,'_meta-generate-page-header-image-background-alignment','left'),(12168,1810,'_meta-generate-page-header-image-background-spacing','0'),(12169,1810,'_meta-generate-page-header-image-background-color',''),(12170,1810,'_meta-generate-page-header-image-background-text-color',''),(12171,1810,'_meta-generate-page-header-image-background-link-color',''),(12172,1810,'_meta-generate-page-header-image-background-link-color-hover',''),(12173,1810,'_yoast_wpseo_primary_category','390'),(12174,1810,'_yoast_wpseo_focuskw','hydration'),(12175,1810,'_yoast_wpseo_metadesc','Sometimes an idea develops into something you weren\'t expecting. That\'s what happened with this podcast episode. It\'s also what happened with Orange Mud and their hydration products.'),(12176,1810,'_yoast_wpseo_linkdex','79'),(12179,1817,'_wp_attached_file','2018/09/STIF-Pod-Cover-97-josh-sprague-instagram-square.png'),(12181,1818,'_wp_attached_file','2018/09/STIF-Pod-Cover-97-Adventure-Hydration-Josh-Sprague-fb-link-size.png'),(12182,1818,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1200;s:6:\"height\";i:628;s:4:\"file\";s:75:\"2018/09/STIF-Pod-Cover-97-Adventure-Hydration-Josh-Sprague-fb-link-size.png\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:75:\"STIF-Pod-Cover-97-Adventure-Hydration-Josh-Sprague-fb-link-size-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:6:{s:4:\"file\";s:75:\"STIF-Pod-Cover-97-Adventure-Hydration-Josh-Sprague-fb-link-size-300x157.png\";s:5:\"width\";i:300;s:6:\"height\";i:157;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:3:\"300\";s:12:\"height_query\";s:3:\"300\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:75:\"STIF-Pod-Cover-97-Adventure-Hydration-Josh-Sprague-fb-link-size-768x402.png\";s:5:\"width\";i:768;s:6:\"height\";i:402;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:6:{s:4:\"file\";s:76:\"STIF-Pod-Cover-97-Adventure-Hydration-Josh-Sprague-fb-link-size-1024x536.png\";s:5:\"width\";i:1024;s:6:\"height\";i:536;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";s:4:\"1024\";s:12:\"height_query\";s:4:\"1024\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:75:\"STIF-Pod-Cover-97-Adventure-Hydration-Josh-Sprague-fb-link-size-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:75:\"STIF-Pod-Cover-97-Adventure-Hydration-Josh-Sprague-fb-link-size-640x335.png\";s:5:\"width\";i:640;s:6:\"height\";i:335;s:9:\"mime-type\";s:9:\"image/png\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:75:\"STIF-Pod-Cover-97-Adventure-Hydration-Josh-Sprague-fb-link-size-640x628.png\";s:5:\"width\";i:640;s:6:\"height\";i:628;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(12183,1817,'_wp_attachment_image_alt','STIF Pod Cover #97 - josh sprague instagram square'),(12184,1818,'_wp_attachment_image_alt','STIF Pod Cover #97 - Adventure Hydration Josh Sprague fb link size'),(12185,1810,'_thumbnail_id','1817'),(12189,1810,'_wpas_done_all','1'),(12190,1810,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537915426;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:967;}i:1;a:1:{s:2:\"id\";i:7;}i:2;a:1:{s:2:\"id\";i:965;}}}}'),(12197,1829,'_edit_lock','1536871031:1'),(12198,1829,'_edit_last','1'),(12199,1829,'_yoast_wpseo_content_score','90'),(12200,1829,'_generate-disable-header',''),(12201,1829,'_generate-disable-nav',''),(12202,1829,'_generate-disable-secondary-nav',''),(12203,1829,'_generate-disable-post-image',''),(12204,1829,'_generate-disable-headline',''),(12205,1829,'_generate-disable-footer',''),(12206,1829,'_meta-generate-page-header-content',''),(12207,1829,'_meta-generate-page-header-image',''),(12208,1829,'_meta-generate-page-header-image-id','0'),(12209,1829,'_meta-generate-page-header-image-link',''),(12210,1829,'_meta-generate-page-header-enable-image-crop','disable'),(12211,1829,'_meta-generate-page-header-image-width','1200'),(12212,1829,'_meta-generate-page-header-image-height','0'),(12213,1829,'_meta-generate-page-header-add-to-excerpt',''),(12214,1829,'_meta-generate-page-header-image-background-type','contained'),(12215,1829,'_meta-generate-page-header-image-background-alignment','left'),(12216,1829,'_meta-generate-page-header-image-background-spacing','0'),(12217,1829,'_meta-generate-page-header-image-background-color',''),(12218,1829,'_meta-generate-page-header-image-background-text-color',''),(12219,1829,'_meta-generate-page-header-image-background-link-color',''),(12220,1829,'_meta-generate-page-header-image-background-link-color-hover',''),(12221,1829,'_yoast_wpseo_primary_category','390'),(12234,1836,'_wp_attachment_image_alt','STIF Pod 98 - training working out - cover IG'),(12235,1829,'_thumbnail_id','1836'),(12233,1836,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1080;s:6:\"height\";i:1080;s:4:\"file\";s:55:\"2018/09/STIF-Pod-98-training-working-out-cover-IG-1.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:55:\"STIF-Pod-98-training-working-out-cover-IG-1-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:55:\"STIF-Pod-98-training-working-out-cover-IG-1-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:55:\"STIF-Pod-98-training-working-out-cover-IG-1-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:57:\"STIF-Pod-98-training-working-out-cover-IG-1-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:55:\"STIF-Pod-98-training-working-out-cover-IG-1-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:55:\"STIF-Pod-98-training-working-out-cover-IG-1-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:55:\"STIF-Pod-98-training-working-out-cover-IG-1-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:53:\"STIF-Pod-98-training-working-out-cover-IG-1-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:55:\"STIF-Pod-98-training-working-out-cover-IG-1-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(12232,1836,'_wp_attached_file','2018/09/STIF-Pod-98-training-working-out-cover-IG-1.png'),(12236,1829,'_yoast_wpseo_focuskw','working out'),(12237,1829,'_yoast_wpseo_metadesc','Reaching a goal isn\'t as easy as \"go work out\", even though most people think it is. What\'s so bad about \"working out\", though? Why do I need to \"train\"?'),(12238,1829,'_yoast_wpseo_linkdex','87'),(12242,1829,'_wpas_done_all','1'),(12243,1844,'_wp_attached_file','2018/09/STIF-Pod-98-training-working-out-cover-twitter.png'),(12244,1844,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1024;s:6:\"height\";i:512;s:4:\"file\";s:58:\"2018/09/STIF-Pod-98-training-working-out-cover-twitter.png\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:58:\"STIF-Pod-98-training-working-out-cover-twitter-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:58:\"STIF-Pod-98-training-working-out-cover-twitter-300x150.png\";s:5:\"width\";i:300;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:58:\"STIF-Pod-98-training-working-out-cover-twitter-768x384.png\";s:5:\"width\";i:768;s:6:\"height\";i:384;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:59:\"STIF-Pod-98-training-working-out-cover-twitter-1024x512.png\";s:5:\"width\";i:1024;s:6:\"height\";i:512;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:58:\"STIF-Pod-98-training-working-out-cover-twitter-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:58:\"STIF-Pod-98-training-working-out-cover-twitter-640x320.png\";s:5:\"width\";i:640;s:6:\"height\";i:320;s:9:\"mime-type\";s:9:\"image/png\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:58:\"STIF-Pod-98-training-working-out-cover-twitter-640x512.png\";s:5:\"width\";i:640;s:6:\"height\";i:512;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(12245,1845,'_wp_attached_file','2018/09/STIF-Pod-98-training-working-out-cover-fb.png'),(12246,1845,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1200;s:6:\"height\";i:628;s:4:\"file\";s:53:\"2018/09/STIF-Pod-98-training-working-out-cover-fb.png\";s:5:\"sizes\";a:7:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:53:\"STIF-Pod-98-training-working-out-cover-fb-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:53:\"STIF-Pod-98-training-working-out-cover-fb-300x157.png\";s:5:\"width\";i:300;s:6:\"height\";i:157;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:53:\"STIF-Pod-98-training-working-out-cover-fb-768x402.png\";s:5:\"width\";i:768;s:6:\"height\";i:402;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:54:\"STIF-Pod-98-training-working-out-cover-fb-1024x536.png\";s:5:\"width\";i:1024;s:6:\"height\";i:536;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:53:\"STIF-Pod-98-training-working-out-cover-fb-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:4:{s:4:\"file\";s:53:\"STIF-Pod-98-training-working-out-cover-fb-640x335.png\";s:5:\"width\";i:640;s:6:\"height\";i:335;s:9:\"mime-type\";s:9:\"image/png\";}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:53:\"STIF-Pod-98-training-working-out-cover-fb-640x628.png\";s:5:\"width\";i:640;s:6:\"height\";i:628;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(12247,1844,'_wp_attachment_image_alt','STIF Pod 98 - training working out - cover twitter'),(12248,1845,'_wp_attachment_image_alt','STIF Pod 98 - training working out - cover fb'),(12251,1829,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537577906;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1746;}i:1;a:1:{s:2:\"id\";i:1288;}i:2;a:1:{s:2:\"id\";i:1668;}}}}'),(12254,1829,'_wp_old_slug','pod98'),(12279,1850,'_meta-generate-page-header-image-background',''),(12280,1850,'_meta-generate-page-header-full-screen',''),(12281,1850,'_meta-generate-page-header-vertical-center',''),(12282,1850,'_meta-generate-page-header-image-background-fixed',''),(12283,1850,'_edit_lock','1536886802:1'),(12284,1850,'_edit_last','1'),(12287,1850,'_yoast_wpseo_focuskw','ultramarathon'),(12288,1850,'_yoast_wpseo_linkdex','63'),(12289,1850,'_yoast_wpseo_content_score','90'),(12290,1850,'_generate-disable-header',''),(12291,1850,'_generate-disable-nav',''),(12292,1850,'_generate-disable-secondary-nav',''),(12293,1850,'_generate-disable-post-image',''),(12294,1850,'_generate-disable-headline',''),(12295,1850,'_generate-disable-footer',''),(12296,1850,'_meta-generate-page-header-content',''),(12297,1850,'_meta-generate-page-header-image',''),(12298,1850,'_meta-generate-page-header-image-id','0'),(12299,1850,'_meta-generate-page-header-image-link',''),(12300,1850,'_meta-generate-page-header-enable-image-crop','disable'),(12301,1850,'_meta-generate-page-header-image-width','1200'),(12302,1850,'_meta-generate-page-header-image-height','0'),(12303,1850,'_meta-generate-page-header-add-to-excerpt',''),(12304,1850,'_meta-generate-page-header-image-background-type','contained'),(12305,1850,'_meta-generate-page-header-image-background-alignment','left'),(12306,1850,'_meta-generate-page-header-image-background-spacing','0'),(12307,1850,'_meta-generate-page-header-image-background-color',''),(12308,1850,'_meta-generate-page-header-image-background-text-color',''),(12309,1850,'_meta-generate-page-header-image-background-link-color',''),(12310,1850,'_meta-generate-page-header-image-background-link-color-hover',''),(12311,1850,'_yoast_wpseo_primary_category','390'),(12312,1850,'_oembed_69c91abf1ab1e9da88211ef184e47003','#99 - A Lifechanging Journey From Couch To Motherhood... And Ultramarathons.
Life is funny sometimes. Unfortunately, most people seem to think it is. What\'s so bad about \"working out\", though? Why do I need to be \"training\"? (Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay!
'),(12313,1850,'_oembed_time_69c91abf1ab1e9da88211ef184e47003','1536880840'),(12314,1853,'_meta-generate-page-header-content-autop',''),(12315,1853,'_meta-generate-page-header-content-padding',''),(12316,1853,'_meta-generate-page-header-image-background',''),(12317,1853,'_meta-generate-page-header-full-screen',''),(12318,1853,'_meta-generate-page-header-vertical-center',''),(12319,1853,'_meta-generate-page-header-image-background-fixed',''),(12320,1850,'_oembed_dbb8bb50ebcbcaf00506be1da6d763b1','#99 - A Lifechanging Journey From Couch To Motherhood... And Ultramarathons.
Life is funny sometimes. Unfortunately, most people seem to think it is. What\'s so bad about \"working out\", though? Why do I need to be \"training\"? (Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay!
'),(12321,1850,'_oembed_time_dbb8bb50ebcbcaf00506be1da6d763b1','1536880848'),(12322,1854,'_wp_attached_file','2018/09/STIF-Pod-99-couch-to-motherhood-IG.png'),(12323,1854,'_wp_attachment_metadata','a:5:{s:5:\"width\";i:1080;s:6:\"height\";i:1080;s:4:\"file\";s:46:\"2018/09/STIF-Pod-99-couch-to-motherhood-IG.png\";s:5:\"sizes\";a:9:{s:9:\"thumbnail\";a:4:{s:4:\"file\";s:46:\"STIF-Pod-99-couch-to-motherhood-IG-150x150.png\";s:5:\"width\";i:150;s:6:\"height\";i:150;s:9:\"mime-type\";s:9:\"image/png\";}s:6:\"medium\";a:4:{s:4:\"file\";s:46:\"STIF-Pod-99-couch-to-motherhood-IG-300x300.png\";s:5:\"width\";i:300;s:6:\"height\";i:300;s:9:\"mime-type\";s:9:\"image/png\";}s:12:\"medium_large\";a:4:{s:4:\"file\";s:46:\"STIF-Pod-99-couch-to-motherhood-IG-768x768.png\";s:5:\"width\";i:768;s:6:\"height\";i:768;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"large\";a:4:{s:4:\"file\";s:48:\"STIF-Pod-99-couch-to-motherhood-IG-1024x1024.png\";s:5:\"width\";i:1024;s:6:\"height\";i:1024;s:9:\"mime-type\";s:9:\"image/png\";}s:20:\"gg_gallery_thumbnail\";a:4:{s:4:\"file\";s:46:\"STIF-Pod-99-couch-to-motherhood-IG-450x250.png\";s:5:\"width\";i:450;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}s:21:\"shareaholic-thumbnail\";a:6:{s:4:\"file\";s:46:\"STIF-Pod-99-couch-to-motherhood-IG-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";s:11:\"width_query\";i:640;s:12:\"height_query\";i:0;}s:16:\"uwl_insta_square\";a:4:{s:4:\"file\";s:46:\"STIF-Pod-99-couch-to-motherhood-IG-640x640.png\";s:5:\"width\";i:640;s:6:\"height\";i:640;s:9:\"mime-type\";s:9:\"image/png\";}s:5:\"75x75\";a:4:{s:4:\"file\";s:44:\"STIF-Pod-99-couch-to-motherhood-IG-75x75.png\";s:5:\"width\";i:75;s:6:\"height\";i:75;s:9:\"mime-type\";s:9:\"image/png\";}s:8:\"250x9999\";a:4:{s:4:\"file\";s:46:\"STIF-Pod-99-couch-to-motherhood-IG-250x250.png\";s:5:\"width\";i:250;s:6:\"height\";i:250;s:9:\"mime-type\";s:9:\"image/png\";}}s:10:\"image_meta\";a:12:{s:8:\"aperture\";s:1:\"0\";s:6:\"credit\";s:0:\"\";s:6:\"camera\";s:0:\"\";s:7:\"caption\";s:0:\"\";s:17:\"created_timestamp\";s:1:\"0\";s:9:\"copyright\";s:0:\"\";s:12:\"focal_length\";s:1:\"0\";s:3:\"iso\";s:1:\"0\";s:13:\"shutter_speed\";s:1:\"0\";s:5:\"title\";s:0:\"\";s:11:\"orientation\";s:1:\"0\";s:8:\"keywords\";a:0:{}}}'),(12324,1854,'_wp_attachment_image_alt','STIF Pod 99 - couch to motherhood IG'),(12325,1850,'_thumbnail_id','1854'),(12331,1850,'_wpas_done_all','1'),(12329,1850,'_oembed_20e8a94f37f99d2d788c0606e23cf7aa','#99 - A Lifechanging Journey From Couch To Motherhood... And Ultramarathons.
Life is funny sometimes. Unfortunately, most people seem to think it is. What\'s so bad about \"working out\", though? Why do I need to be \"training\"? (Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay!
'),(12330,1850,'_oembed_time_20e8a94f37f99d2d788c0606e23cf7aa','1536880987'),(12332,1850,'_oembed_f9683cc48ac0669c33a3045dd0e854d4','#99 - A Lifechanging Journey From Couch To Motherhood... And Ultramarathons.
Life is funny sometimes. Unfortunately, most people seem to think it is. What\'s so bad about \"working out\", though? Why do I need to be \"training\"? (Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay!
'),(12333,1850,'_oembed_time_f9683cc48ac0669c33a3045dd0e854d4','1536881005'),(12337,1850,'_jetpack_related_posts_cache','a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1537841022;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1651;}i:1;a:1:{s:2:\"id\";i:1403;}i:2;a:1:{s:2:\"id\";i:1043;}}}}'),(12336,1850,'_yoast_wpseo_metadesc','Life is funny sometimes. Every once in a while, our lives are affected in the most profound way. Often, the catalyst is something unexpected - like running.'),(12445,1866,'_meta-generate-page-header-vertical-center',''),(12444,1866,'_meta-generate-page-header-full-screen',''),(12443,1866,'_meta-generate-page-header-image-background',''),(12442,1866,'_meta-generate-page-header-content-padding',''),(12345,1858,'_meta-generate-page-header-content-autop',''),(12346,1858,'_meta-generate-page-header-content-padding',''),(12347,1858,'_meta-generate-page-header-image-background',''),(12348,1858,'_meta-generate-page-header-full-screen',''),(12349,1858,'_meta-generate-page-header-vertical-center',''),(12350,1858,'_meta-generate-page-header-image-background-fixed',''),(12351,1858,'_edit_lock','1536881765:1'),(12352,1858,'_edit_last','1'),(12353,1858,'_generate-disable-header',''),(12354,1858,'_generate-disable-nav',''),(12355,1858,'_generate-disable-secondary-nav',''),(12356,1858,'_generate-disable-post-image',''),(12357,1858,'_generate-disable-headline',''),(12358,1858,'_generate-disable-footer',''),(12359,1858,'_meta-generate-page-header-content',''),(12360,1858,'_meta-generate-page-header-image',''),(12361,1858,'_meta-generate-page-header-image-id','0'),(12362,1858,'_meta-generate-page-header-image-link',''),(12363,1858,'_meta-generate-page-header-enable-image-crop','disable'),(12364,1858,'_meta-generate-page-header-image-width','1200'),(12365,1858,'_meta-generate-page-header-image-height','0'),(12366,1858,'_meta-generate-page-header-image-background-type','contained'),(12367,1858,'_meta-generate-page-header-image-background-alignment','left'),(12368,1858,'_meta-generate-page-header-image-background-spacing','0'),(12369,1858,'_meta-generate-page-header-image-background-color',''),(12370,1858,'_meta-generate-page-header-image-background-text-color',''),(12371,1858,'_meta-generate-page-header-image-background-link-color',''),(12372,1858,'_meta-generate-page-header-image-background-link-color-hover',''),(12373,1858,'secondline_psb_text','Subscribe'),(12374,1858,'secondline_psb_select_type','modal'),(12375,1858,'secondline_psb_select_style','square'),(12376,1858,'secondline_psb_background_color','#000000'),(12377,1858,'secondline_psb_text_color','#ffffff'),(12378,1858,'secondline_psb_background_color_hover','#2a2a2a'),(12379,1858,'secondline_psb_text_color_hover','#ffffff'),(12380,1858,'secondline_psb_repeat_subscribe','a:4:{i:0;a:2:{s:33:\"secondline_psb_subscribe_platform\";s:14:\"Apple-Podcasts\";s:28:\"secondline_psb_subscribe_url\";s:67:\"https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801\";}i:1;a:2:{s:33:\"secondline_psb_subscribe_platform\";s:11:\"Google-Play\";s:28:\"secondline_psb_subscribe_url\";s:80:\"https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness\";}i:2;a:2:{s:33:\"secondline_psb_subscribe_platform\";s:8:\"Stitcher\";s:28:\"secondline_psb_subscribe_url\";s:47:\"http://www.stitcher.com/s?fid=126206&refid=stpr\";}i:3;a:2:{s:33:\"secondline_psb_subscribe_platform\";s:3:\"RSS\";s:28:\"secondline_psb_subscribe_url\";s:41:\"http://www.sothisisfitness.libsyn.com/rss\";}}'),(12441,1866,'_meta-generate-page-header-content-autop',''),(12381,1861,'_meta-generate-page-header-content-autop',''),(12382,1861,'_meta-generate-page-header-content-padding',''),(12383,1861,'_meta-generate-page-header-image-background',''),(12384,1861,'_meta-generate-page-header-full-screen',''),(12385,1861,'_meta-generate-page-header-vertical-center',''),(12386,1861,'_meta-generate-page-header-image-background-fixed',''),(12387,1861,'_meta-generate-page-header-content-autop',''),(12388,1861,'_meta-generate-page-header-content-padding',''),(12389,1861,'_meta-generate-page-header-image-background',''),(12390,1861,'_meta-generate-page-header-full-screen',''),(12391,1861,'_meta-generate-page-header-vertical-center',''),(12392,1861,'_meta-generate-page-header-image-background-fixed',''),(12395,1861,'_yoast_wpseo_content_score','90'),(12396,1861,'_generate-disable-header',''),(12397,1861,'_generate-disable-nav',''),(12398,1861,'_generate-disable-secondary-nav',''),(12399,1861,'_generate-disable-post-image',''),(12400,1861,'_generate-disable-headline',''),(12401,1861,'_generate-disable-footer',''),(12402,1861,'_meta-generate-page-header-content',''),(12403,1861,'_meta-generate-page-header-image',''),(12404,1861,'_meta-generate-page-header-image-id','0'),(12405,1861,'_meta-generate-page-header-image-link',''),(12406,1861,'_meta-generate-page-header-enable-image-crop','disable'),(12407,1861,'_meta-generate-page-header-image-width','1200'),(12408,1861,'_meta-generate-page-header-image-height','0'),(12409,1861,'_meta-generate-page-header-add-to-excerpt',''),(12410,1861,'_meta-generate-page-header-image-background-type','contained'),(12411,1861,'_meta-generate-page-header-image-background-alignment','left'),(12412,1861,'_meta-generate-page-header-image-background-spacing','0'),(12413,1861,'_meta-generate-page-header-image-background-color',''),(12414,1861,'_meta-generate-page-header-image-background-text-color',''),(12415,1861,'_meta-generate-page-header-image-background-link-color',''),(12416,1861,'_meta-generate-page-header-image-background-link-color-hover',''),(12417,1861,'_yoast_wpseo_primary_category','390'),(12418,1861,'_oembed_69c91abf1ab1e9da88211ef184e47003','#99 - A Lifechanging Journey From Couch To Motherhood... And Ultramarathons.
Life is funny sometimes. Unfortunately, most people seem to think it is. What\'s so bad about \"working out\", though? Why do I need to be \"training\"? (Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay!
'),(12419,1861,'_oembed_time_69c91abf1ab1e9da88211ef184e47003','1536880840'),(12420,1861,'_oembed_dbb8bb50ebcbcaf00506be1da6d763b1','#99 - A Lifechanging Journey From Couch To Motherhood... And Ultramarathons.
Life is funny sometimes. Unfortunately, most people seem to think it is. What\'s so bad about \"working out\", though? Why do I need to be \"training\"? (Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay!
'),(12421,1861,'_oembed_time_dbb8bb50ebcbcaf00506be1da6d763b1','1536880848'),(12423,1861,'_oembed_20e8a94f37f99d2d788c0606e23cf7aa','#99 - A Lifechanging Journey From Couch To Motherhood... And Ultramarathons.
Life is funny sometimes. Every once in a while, our lives are affected in the most profound way. Often, the catalyst is something we never would\'ve expected. (Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay!
'),(12424,1861,'_oembed_time_20e8a94f37f99d2d788c0606e23cf7aa','1537480875'),(12425,1861,'_oembed_f9683cc48ac0669c33a3045dd0e854d4','#99 - A Lifechanging Journey From Couch To Motherhood... And Ultramarathons.
Life is funny sometimes. Unfortunately, most people seem to think it is. What\'s so bad about \"working out\", though? Why do I need to be \"training\"? (Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay!
'),(12426,1861,'_oembed_time_f9683cc48ac0669c33a3045dd0e854d4','1536881005'),(12431,1861,'_oembed_d47e60421737039db21f8ca3bad0ea6c','#99 - A Lifechanging Journey From Couch To Motherhood... And Ultramarathons.
Life is funny sometimes. Every once in a while, our lives are affected in the most profound way. Often, the catalyst is something we never would\'ve expected. (Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay!
'),(12428,1861,'_dp_original','1850'),(12429,1861,'_edit_lock','1537483218:1'),(12430,1861,'_edit_last','1'),(12432,1861,'_oembed_time_d47e60421737039db21f8ca3bad0ea6c','1537382734'),(12448,1867,'_meta-generate-page-header-content-padding',''),(12449,1867,'_meta-generate-page-header-image-background',''),(12450,1867,'_meta-generate-page-header-full-screen',''),(12451,1867,'_meta-generate-page-header-vertical-center',''),(12452,1867,'_meta-generate-page-header-image-background-fixed',''),(12453,1867,'_meta-generate-page-header-content-autop',''),(12454,1867,'_meta-generate-page-header-content-padding',''),(12455,1867,'_meta-generate-page-header-image-background',''),(12456,1867,'_meta-generate-page-header-full-screen',''),(12457,1867,'_meta-generate-page-header-vertical-center',''),(12458,1867,'_meta-generate-page-header-image-background-fixed',''),(12459,1867,'_yst_prominent_words_version','1'),(12460,1867,'_thumbnail_id','1768'),(12461,1867,'_generate-disable-header',''),(12462,1867,'_generate-disable-nav',''),(12463,1867,'_generate-disable-secondary-nav',''),(12464,1867,'_generate-disable-post-image',''),(12465,1867,'_generate-disable-headline',''),(12466,1867,'_generate-disable-footer',''),(12467,1867,'_meta-generate-page-header-content',''),(12468,1867,'_meta-generate-page-header-image',''),(12469,1867,'_meta-generate-page-header-image-id','0'),(12470,1867,'_meta-generate-page-header-image-link',''),(12471,1867,'_meta-generate-page-header-enable-image-crop','disable'),(12472,1867,'_meta-generate-page-header-image-width','1200'),(12473,1867,'_meta-generate-page-header-image-height','0'),(12474,1867,'_meta-generate-page-header-add-to-excerpt',''),(12475,1867,'_meta-generate-page-header-image-background-type','contained'),(12476,1867,'_meta-generate-page-header-image-background-alignment','left'),(12477,1867,'_meta-generate-page-header-image-background-spacing','0'),(12478,1867,'_meta-generate-page-header-image-background-color',''),(12479,1867,'_meta-generate-page-header-image-background-text-color',''),(12480,1867,'_meta-generate-page-header-image-background-link-color',''),(12481,1867,'_meta-generate-page-header-image-background-link-color-hover',''),(12482,1867,'_yoast_wpseo_content_score','90'),(12483,1867,'_yoast_wpseo_focuskeywords','[{\"keyword\":\"running\",\"score\":\"na\"},{\"keyword\":\"safety\",\"score\":\"na\"}]'),(12484,1867,'_yoast_wpseo_focuskw_text_input','mollie tibbetts'),(12485,1867,'_yoast_wpseo_focuskw','mollie tibbetts'),(12486,1867,'_yoast_wpseo_metadesc','Some news hit yesterday that rocked a small town, and runners everywhere, to their core. Who is Mollie Tibbetts, what happened, and how do we move forward?'),(12487,1867,'_yoast_wpseo_linkdex','81'),(12488,1867,'_yoast_wpseo_primary_category','11'),(12489,1867,'_dp_original','1764'),(12490,1868,'_wp_attached_file','2018/09/duplicator-beta-1.3.1.5-1.zip'),(12491,1868,'_wp_attachment_context','upgrader');
/*!40000 ALTER TABLE `wp_ryff_postmeta` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_posts`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_posts` (
`ID` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
`post_author` bigint(20) unsigned NOT NULL DEFAULT '0',
`post_date` datetime NOT NULL DEFAULT '0000-00-00 00:00:00',
`post_date_gmt` datetime NOT NULL DEFAULT '0000-00-00 00:00:00',
`post_content` longtext COLLATE utf8mb4_unicode_520_ci NOT NULL,
`post_title` text COLLATE utf8mb4_unicode_520_ci NOT NULL,
`post_excerpt` text COLLATE utf8mb4_unicode_520_ci NOT NULL,
`post_status` varchar(20) COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT 'publish',
`comment_status` varchar(20) COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT 'open',
`ping_status` varchar(20) COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT 'open',
`post_password` varchar(255) COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT '',
`post_name` varchar(200) COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT '',
`to_ping` text COLLATE utf8mb4_unicode_520_ci NOT NULL,
`pinged` text COLLATE utf8mb4_unicode_520_ci NOT NULL,
`post_modified` datetime NOT NULL DEFAULT '0000-00-00 00:00:00',
`post_modified_gmt` datetime NOT NULL DEFAULT '0000-00-00 00:00:00',
`post_content_filtered` longtext COLLATE utf8mb4_unicode_520_ci NOT NULL,
`post_parent` bigint(20) unsigned NOT NULL DEFAULT '0',
`guid` varchar(255) COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT '',
`menu_order` int(11) NOT NULL DEFAULT '0',
`post_type` varchar(20) COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT 'post',
`post_mime_type` varchar(100) COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT '',
`comment_count` bigint(20) NOT NULL DEFAULT '0',
PRIMARY KEY (`ID`),
KEY `post_name` (`post_name`(191)),
KEY `type_status_date` (`post_type`,`post_status`,`post_date`,`ID`),
KEY `post_parent` (`post_parent`),
KEY `post_author` (`post_author`)
) ENGINE=MyISAM AUTO_INCREMENT=1870 DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_520_ci;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_posts`
--
LOCK TABLES `wp_ryff_posts` WRITE;
/*!40000 ALTER TABLE `wp_ryff_posts` DISABLE KEYS */;
INSERT INTO `wp_ryff_posts` VALUES (392,1,'2017-01-09 00:09:13','2017-01-09 05:09:13','','Home','','publish','closed','closed','','home','','','2017-02-20 06:58:48','2017-02-20 11:58:48','',0,'http://50.87.248.94/~sothisj4/?p=392',1,'nav_menu_item','',0),(4,1,'2017-01-01 21:29:53','2017-01-01 21:29:53','','Media','','private','closed','closed','','media','','','2017-01-01 21:29:53','2017-01-01 21:29:53','',0,'http://50.87.248.94/~sothisj4/?option-tree=media',0,'option-tree','',0),(152,1,'2017-01-01 22:37:10','2017-01-01 22:37:10','','','','publish','closed','closed','','hueman_skope_post','','','2017-01-01 22:37:10','2017-01-01 22:37:10','',0,'http://50.87.248.94/~sothisj4/?post_type=czr_skope_opt&p=152',0,'czr_skope_opt','',0),(448,1,'2017-01-10 18:11:54','2017-01-10 23:11:54','','PhotoGrid_1464650883950','','inherit','open','closed','','photogrid_1464650883950','','','2017-01-10 18:11:54','2017-01-10 23:11:54','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/PhotoGrid_1464650883950.jpg',0,'attachment','image/jpeg',0),(6,1,'2017-01-01 03:59:00','2017-01-01 08:59:00','![](\"http://www.findyourinfluence.com/trackrun.aspx?tcode=MTQ1MDAtQnJlYXRoVGhlcm1vLTY2MDQtQy0x\")
\r\nNew England really is a great place to live - I absolutely love it here. The history, the scenery, the charm...as cheesy as all that is to say...there really is something to it.\r\n\r\nWhat\'s positively obnoxious, however, is the weather. Roasting-hot, humid summer days, absolutely frigid winter nights...and everything in-between. If you\'re really lucky you can experience all four seasons within one week. Awesome.\r\n\r\nIn order to survive the ever-changing New England weather, it\'s important to have the right gear & apparel. I got out of my comfort zone and tried some new stuff...and...wow.\r\n\r\n(This post is sponsored by FitFluential LLC on behalf of Mizuno. All opinions are my own.)\r\n \r\nI\'m a creature of habit.\r\n\r\nKeep it simple, keep it the same, and keep me sane. For cold-weather running, that means compression thermal base layer, some kind of shirt over it, and some kind of outer layer. Gloves. Hat. Running shorts with sweatpants OR thermal tights instead. Nice and easy.\r\n\r\nBut recently...I had the opportunity to try the new Mizuno Running \"Breath Thermo\" gear. I\'ve got the Breath Thermo Base Layer quarter-zip and a pair of their Breath Thermo gloves. I have to say...I\'m pretty impressed. This stuff is good enough to get me to break out of my old habits.\r\n\r\n\r\nFits, feels, and looks good.\r\n\r\n\r\n\r\nFrom a wearability and aesthetics angle...the Breath Thermo gear nails it. The quarter-zip base layer fit like a second skin, and felt good while doing it. SUPER light, which is a bonus. Soft, comfortable, and (at least for me) pretty fitted, but certainly not compression. It fits a little small, but I think that\'s on purpose. Either way, works for me.\r\n\r\nThe gloves fit well, which is a big deal for me...I\'m very particular with gloves - they\'ve got to be snug enough but not TOO tight, I like almost NO cuff, etc. So far I haven\'t found anything warm enough or wind-proof enough...that ALSO has the touch-screen compatibility for my needy, millennial self. These met the criteria...at least, in the fit department.\r\n\r\n\r\n\r\nIt\'s like freaking magic. \r\n \r\n\r\n\r\nSeriously though...it might as well be. The tech is pretty impressive. The short version here is...the fabric ITSELF is generating heat.\r\n\r\nApparently, even if you\'re not really sweating, your body gives off water vapor. That water vapor is harnessed by the special \"breath thermo\" yarn in the clothing...which makes it... yes... literally... generate heat. (Diagrams and such here)\r\n\r\nSo...if the clothing I\'m wearing is MAKING heat...maybe I don\'t have to wear all the EXTRA warm layers that help me trap my own heat?\r\n\r\nWell, I was pretty skeptical... but I tried it anyway. Considering its SO light and thin... I still didn\'t trust it, so I wore it as a base layer with a full-zip running hoodie over it. Wearing THAT instead of a compression base layer was enough of a stretch...I wasn\'t about to subject myself to some sort of cold-induced sickness as a result of under-dressing. I was sure IT ALONE couldn\'t possibly keep me warm enough.\r\n\r\n\r\n![](\"https://4.bp.blogspot.com/-CwNPBuMLbak/WGh7j1jihMI/AAAAAAAArsE/IsHz_xWw8pUf2IaKkizB5y4tnf5zAMC8QCLcB/s320/IMG_20161224_110526.jpg\")
\r\n\r\nWhelp...I was wrong.\r\n\r\n\r\n\r\nWithin 15 minutes I was SO warm I had to ditch the hoodie. I couldn\'t fully toss it... all I could do was fully unzip it, leaving it flapping in the breeze. I was dripping sweat for the rest of the run, all the way home! The gloves, too! WOW! My hands...were SWEATY!\r\n\r\nSo obviously...I\'m in love.\r\n\r\n\r\n \r\nI\'ve never had gloves so warm & windproof. I\'ve NEVER had a top SO physically light & breathable...yet so impossibly WARM. This stuff is the real deal. Now, please excuse me while I go run through the frozen tundra.','Review - Breath Thermo by Mizuno Running','','publish','open','open','','review-breath-thermo-by-mizuno-running','','','2017-06-23 06:39:17','2017-06-23 10:39:17','',0,'',0,'post','',0),(1234,1,'2017-06-23 06:39:17','2017-06-23 10:39:17','\r\nNew England really is a great place to live - I absolutely love it here. The history, the scenery, the charm...as cheesy as all that is to say...there really is something to it.\r\n\r\nWhat\'s positively obnoxious, however, is the weather. Roasting-hot, humid summer days, absolutely frigid winter nights...and everything in-between. If you\'re really lucky you can experience all four seasons within one week. Awesome.\r\n\r\nIn order to survive the ever-changing New England weather, it\'s important to have the right gear & apparel. I got out of my comfort zone and tried some new stuff...and...wow.\r\n\r\n(This post is sponsored by FitFluential LLC on behalf of Mizuno. All opinions are my own.)\r\n \r\nI\'m a creature of habit.\r\n\r\nKeep it simple, keep it the same, and keep me sane. For cold-weather running, that means compression thermal base layer, some kind of shirt over it, and some kind of outer layer. Gloves. Hat. Running shorts with sweatpants OR thermal tights instead. Nice and easy.\r\n\r\nBut recently...I had the opportunity to try the new Mizuno Running \"Breath Thermo\" gear. I\'ve got the Breath Thermo Base Layer quarter-zip and a pair of their Breath Thermo gloves. I have to say...I\'m pretty impressed. This stuff is good enough to get me to break out of my old habits.\r\n\r\n\r\nFits, feels, and looks good.\r\n\r\n\r\n\r\nFrom a wearability and aesthetics angle...the Breath Thermo gear nails it. The quarter-zip base layer fit like a second skin, and felt good while doing it. SUPER light, which is a bonus. Soft, comfortable, and (at least for me) pretty fitted, but certainly not compression. It fits a little small, but I think that\'s on purpose. Either way, works for me.\r\n\r\nThe gloves fit well, which is a big deal for me...I\'m very particular with gloves - they\'ve got to be snug enough but not TOO tight, I like almost NO cuff, etc. So far I haven\'t found anything warm enough or wind-proof enough...that ALSO has the touch-screen compatibility for my needy, millennial self. These met the criteria...at least, in the fit department.\r\n\r\n\r\n\r\nIt\'s like freaking magic. \r\n \r\n\r\n\r\nSeriously though...it might as well be. The tech is pretty impressive. The short version here is...the fabric ITSELF is generating heat.\r\n\r\nApparently, even if you\'re not really sweating, your body gives off water vapor. That water vapor is harnessed by the special \"breath thermo\" yarn in the clothing...which makes it... yes... literally... generate heat. (Diagrams and such here)\r\n\r\nSo...if the clothing I\'m wearing is MAKING heat...maybe I don\'t have to wear all the EXTRA warm layers that help me trap my own heat?\r\n\r\nWell, I was pretty skeptical... but I tried it anyway. Considering its SO light and thin... I still didn\'t trust it, so I wore it as a base layer with a full-zip running hoodie over it. Wearing THAT instead of a compression base layer was enough of a stretch...I wasn\'t about to subject myself to some sort of cold-induced sickness as a result of under-dressing. I was sure IT ALONE couldn\'t possibly keep me warm enough.\r\n\r\n\r\n\r\n\r\nWhelp...I was wrong.\r\n\r\n\r\n\r\nWithin 15 minutes I was SO warm I had to ditch the hoodie. I couldn\'t fully toss it... all I could do was fully unzip it, leaving it flapping in the breeze. I was dripping sweat for the rest of the run, all the way home! The gloves, too! WOW! My hands...were SWEATY!\r\n\r\nSo obviously...I\'m in love.\r\n\r\n\r\n \r\nI\'ve never had gloves so warm & windproof. I\'ve NEVER had a top SO physically light & breathable...yet so impossibly WARM. This stuff is the real deal. Now, please excuse me while I go run through the frozen tundra.','Review - Breath Thermo by Mizuno Running','','inherit','closed','closed','','6-revision-v1','','','2017-06-23 06:39:17','2017-06-23 10:39:17','',6,'http://sothisisfitness.com/2017/06/6-revision-v1.html',0,'revision','',0),(1233,1,'2017-06-23 06:39:09','2017-06-23 10:39:09','\r\nNew England really is a great place to live - I absolutely love it here. The history, the scenery, the charm...as cheesy as all that is to say...there really is something to it.\r\n\r\nWhat\'s positively obnoxious, however, is the weather. Roasting-hot, humid summer days, absolutely frigid winter nights...and everything in-between. If you\'re really lucky you can experience all four seasons within one week. Awesome.\r\n\r\nIn order to survive the ever-changing New England weather, it\'s important to have the right gear & apparel. I got out of my comfort zone and tried some new stuff...and...wow.\r\n\r\n(This post is sponsored by FitFluential LLC on behalf of Mizuno. All opinions are my own.)\r\n \r\nI\'m a creature of habit.\r\n\r\nKeep it simple, keep it the same, and keep me sane. For cold-weather running, that means compression thermal base layer, some kind of shirt over it, and some kind of outer layer. Gloves. Hat. Running shorts with sweatpants OR thermal tights instead. Nice and easy.\r\n\r\nBut recently...I had the opportunity to try the new Mizuno Running \"Breath Thermo\" gear. I\'ve got the Breath Thermo Base Layer quarter-zip and a pair of their Breath Thermo gloves. I have to say...I\'m pretty impressed. This stuff is good enough to get me to break out of my old habits.\r\n\r\n\r\nFits, feels, and looks good.\r\n\r\n\r\n\r\nFrom a wearability and aesthetics angle...the Breath Thermo gear nails it. The quarter-zip base layer fit like a second skin, and felt good while doing it. SUPER light, which is a bonus. Soft, comfortable, and (at least for me) pretty fitted, but certainly not compression. It fits a little small, but I think that\'s on purpose. Either way, works for me.\r\n\r\nThe gloves fit well, which is a big deal for me...I\'m very particular with gloves - they\'ve got to be snug enough but not TOO tight, I like almost NO cuff, etc. So far I haven\'t found anything warm enough or wind-proof enough...that ALSO has the touch-screen compatibility for my needy, millennial self. These met the criteria...at least, in the fit department.\r\n\r\n\r\n\r\nIt\'s like freaking magic. \r\n \r\n\r\n\r\nSeriously though...it might as well be. The tech is pretty impressive. The short version here is...the fabric ITSELF is generating heat.\r\n\r\nApparently, even if you\'re not really sweating, your body gives off water vapor. That water vapor is harnessed by the special \"breath thermo\" yarn in the clothing...which makes it... yes... literally... generate heat. (Diagrams and such here)\r\n\r\nSo...if the clothing I\'m wearing is MAKING heat...maybe I don\'t have to wear all the EXTRA warm layers that help me trap my own heat?\r\n\r\nWell, I was pretty skeptical... but I tried it anyway. Considering its SO light and thin... I still didn\'t trust it, so I wore it as a base layer with a full-zip running hoodie over it. Wearing THAT instead of a compression base layer was enough of a stretch...I wasn\'t about to subject myself to some sort of cold-induced sickness as a result of under-dressing. I was sure IT ALONE couldn\'t possibly keep me warm enough.\r\n\r\n\r\n\r\n\r\nWhelp...I was wrong.\r\n\r\n\r\n\r\nWithin 15 minutes I was SO warm I had to ditch the hoodie. I couldn\'t fully toss it... all I could do was fully unzip it, leaving it flapping in the breeze. I was dripping sweat for the rest of the run, all the way home! The gloves, too! WOW! My hands...were SWEATY!\r\n\r\nSo obviously...I\'m in love.\r\n\r\n\r\n \r\nI\'ve never had gloves so warm & windproof. I\'ve NEVER had a top SO physically light & breathable...yet so impossibly WARM. This stuff is the real deal. Now, please excuse me while I go run through the frozen tundra.','Review - Breath Thermo by Mizuno Running','','inherit','closed','closed','','6-revision-v1','','','2017-06-23 06:39:09','2017-06-23 10:39:09','',6,'http://sothisisfitness.com/2017/06/6-revision-v1.html',0,'revision','',0),(490,1,'2017-01-11 13:46:39','2017-01-11 18:46:39','\r\nNew England really is a great place to live - I absolutely love it here. The history, the scenery, the charm...as cheesy as all that is to say...there really is something to it.\r\n\r\nWhat\'s positively obnoxious, however, is the weather. Roasting-hot, humid summer days, absolutely frigid winter nights...and everything in-between. If you\'re really lucky you can experience all four seasons within one week. Awesome.\r\n\r\nIn order to survive the ever-changing New England weather, it\'s important to have the right gear & apparel. I got out of my comfort zone and tried some new stuff...and...wow.\r\n\r\n(This post is sponsored by FitFluential LLC on behalf of Mizuno. All opinions are my own.)\r\n \r\nI\'m a creature of habit.\r\n\r\nKeep it simple, keep it the same, and keep me sane. For cold-weather running, that means compression thermal base layer, some kind of shirt over it, and some kind of outer layer. Gloves. Hat. Running shorts with sweatpants OR thermal tights instead. Nice and easy.\r\n\r\nBut recently...I had the opportunity to try the new Mizuno Running \"Breath Thermo\" gear. I\'ve got the Breath Thermo Base Layer quarter-zip and a pair of their Breath Thermo gloves. I have to say...I\'m pretty impressed. This stuff is good enough to get me to break out of my old habits.\r\n\r\n\r\nFits, feels, and looks good.\r\n\r\n\r\n\r\nFrom a wearability and aesthetics angle...the Breath Thermo gear nails it. The quarter-zip base layer fit like a second skin, and felt good while doing it. SUPER light, which is a bonus. Soft, comfortable, and (at least for me) pretty fitted, but certainly not compression. It fits a little small, but I think that\'s on purpose. Either way, works for me.\r\n\r\nThe gloves fit well, which is a big deal for me...I\'m very particular with gloves - they\'ve got to be snug enough but not TOO tight, I like almost NO cuff, etc. So far I haven\'t found anything warm enough or wind-proof enough...that ALSO has the touch-screen compatibility for my needy, millennial self. These met the criteria...at least, in the fit department.\r\n\r\n\r\n\r\nIt\'s like freaking magic. \r\n \r\n\r\n\r\nSeriously though...it might as well be. The tech is pretty impressive. The short version here is...the fabric ITSELF is generating heat.\r\n\r\nApparently, even if you\'re not really sweating, your body gives off water vapor. That water vapor is harnessed by the special \"breath thermo\" yarn in the clothing...which makes it... yes... literally... generate heat. (Diagrams and such here)\r\n\r\nSo...if the clothing I\'m wearing is MAKING heat...maybe I don\'t have to wear all the EXTRA warm layers that help me trap my own heat?\r\n\r\nWell, I was pretty skeptical... but I tried it anyway. Considering its SO light and thin... I still didn\'t trust it, so I wore it as a base layer with a full-zip running hoodie over it. Wearing THAT instead of a compression base layer was enough of a stretch...I wasn\'t about to subject myself to some sort of cold-induced sickness as a result of under-dressing. I was sure IT ALONE couldn\'t possibly keep me warm enough.\r\n\r\n\r\n\r\n\r\nWhelp...I was wrong.\r\n\r\n\r\n\r\nWithin 15 minutes I was SO warm I had to ditch the hoodie. I couldn\'t fully toss it... all I could do was fully unzip it, leaving it flapping in the breeze. I was dripping sweat for the rest of the run, all the way home! The gloves, too! WOW! My hands...were SWEATY!\r\n\r\nSo obviously...I\'m in love.\r\n\r\n\r\n \r\nI\'ve never had gloves so warm & windproof. I\'ve NEVER had a top SO physically light & breathable...yet so impossibly WARM. This stuff is the real deal. Now, please excuse me while I go run through the frozen tundra.','Review - Breath Thermo by Mizuno Running','','inherit','closed','closed','','6-revision-v1','','','2017-01-11 13:46:39','2017-01-11 18:46:39','',6,'http://50.87.248.94/~sothisj4/6-revision-v1/',0,'revision','',0),(1235,1,'2017-06-23 06:41:32','2017-06-23 10:41:32','I\'ve been trying out something new, and after lots of training trials and game-day performance, I\'m ready to let you all know what I think.\r\nHealth Warrior Chia Bars.
\r\nIf you\'ve seen tweets from me that say #PoweredByChia...this is what I was talking about. There\'s been quite the \"superfood\" craze lately, and chia seeds are part of that. I\'ve been trying these out to fuel myself for runs, workouts, and life in general, and I\'ve got lots to tell you. In order to tell you about Health Warrior\'s Chia Bars, however, first the question must be asked...\r\nWhat the heck is Chia?
\r\nHealthy. That\'s what. Now that I\'ve gotten that out of my system, let me REALLY answer my own question:\r\n\r\n![\"Chia](\"http://sothisisfitness.com/wp-content/uploads/2014/01/chia-seeds-300x190.jpg\")
\r\n\r\nYou may have seen it in a little tube on a point-of-sale display at your local \"health food\"/ nutrition store, you may have seen the word \"chia\" thrown around in \"health food\" packaging, or you may have heard people talking about the newest greatest thing - CHIA!\r\n\r\nChia is a little tiny seed, and it\'s been around forever. The reason it\'s such a big deal now is that it\'s a superfood, and people are just now catching on to it - it\'s becoming mainstream.\r\n\r\nSo what\'s a \"superfood\"? The word itself is just a marketing term companies throw around to say something has a wide berth of health benefits - as far as I can tell it\'s not actually a word nutritionists, doctors or dieticians have put out there. I\'m ok with it though - it\'s just a descriptor and it DOES apply here so frankly I don\'t care where it came from.\r\n\r\n![\"Health](\"http://sothisisfitness.com/wp-content/uploads/2014/01/chiaseedshw.jpg\")
Chia seeds ARE pretty packed with nutrition...
\r\n...for how small of a seed it is, anyway. As Health Warrior describes on their site - one 16 ounce bag (1 pound) of their chia seeds is equivalent to:\r\n\r\n - 10 lbs of salmon (Omega -3 Fatty Acids)
\r\n - 3 lbs of tofu (protein)
\r\n - 4 lbs of milk (calcium, I\'m assuming? They talk about strong bones with that one)
\r\n - 4 lbs of oatmeal (fiber)
\r\n - 15 lbs of broccoli (magnesium)
\r\n
\r\nThat\'s an awful lot of work for one pound of little tiny seeds to be doing.\r\n\r\nHealth Warrior uses those amazing, hard-working, nutrient-dense little seeds to make their Chia Bars.\r\n\r\nSo now that we\'ve covered those bases, we can look at...\r\nWhat\'s in these Chia Bars?
\r\nThese things are pretty amazing. Let\'s take a look at the label.\r\n\r\n![\"Health](\"http://sothisisfitness.com/wp-content/uploads/2014/01/chia-nutrition-300x111.jpg\")
\r\n\r\nSee that?! These bars are 100 calories each (similar to other fitness \"nutrition\") and pack an awful lot into that little space. 1000mg of Omega-3 fatty acids, 4g of fiber (16% daily recommended intake), 4g of plant-based whole-food protein, and they make it taste good with just 5g of sugar.\r\n\r\nBut wait - \r\n\r\n![\"Health](\"http://sothisisfitness.com/wp-content/uploads/2014/01/chiabaringredients-300x140.jpg\")
\r\n It\'s all-natural and...well...healthy! That 5g of sugar comes, primarily, from the organic agave syrup! NOT high-fructose corn syrup. NOT \"sugar\". NOT aspartame, sucralose, fructose, or any \'ose\'. Look at all the other ingredients - brown rice syrup, organic cashew butter, organic this, organic that...it\'s all organic and natural! These things are really healthy! The label also makes a point to say that it is soy-free, dairy-free, gluten-free and 100% vegan. They get it done and take care of a lot of peoples\' dietary needs/restrictions. It SEEMS to me to be the case that this would also qualify as paleo-friendly, but I\'m no pro on paleo, so I\'ll have to look into that a little more.\r\nSo we know what they\'re made of, and we know the health benefits...but there\'s another important question to ask:\r\n![\"Health](\"http://sothisisfitness.com/wp-content/uploads/2014/01/chiaunbox-235x300.jpg\")
Do They Taste Good?
\r\nYES! At least, I think so. These chia bars are offered in a variety of flavors - they are usually sold one flavor to a box, but my friend Brad at Health Warrior was kind enough to hand-pack and send me a variety box so I could try them all! They have: Coffee, Acai Berry, Banana Nut, Apple Cinnamon, Chocolate Peanut Butter and Coconut. I have to say, my favorites are Apple Cinnamon, Banana Nut, and Coconut. They\'re ALL really tasty, don\'t get me wrong, but those ones are all tied for first place.\r\nI swear, the flavors are crazy good!
\r\nIf they were colors, they\'d be the most vibrant, saturated hues of the color possible - that\'s the best way I can describe how the flavor really nails the description - the Banana Nut REALLY tastes like banana nut bread, the apple cinnamon smell and taste evokes memories of my favorite apple cinnamon oatmeal and baked goods growing up, the coconut tastes like every yummy coconut dessert I\'ve ever had...I don\'t know how they do it while keeping it so healthy and natural, but these things are basically a pre-race dessert for me!\r\nTexture
\r\n![\"Health](\"http://sothisisfitness.com/wp-content/uploads/2014/01/IMG_20140128_083305030-300x201.jpg\")
I feel like texture is important to touch on with this product. These bars are, primarily, made with little tiny seeds, after all, and you CAN tell when you\'re eating it. The texture is not offensive, let me be clear on that. Think of it, in a small way, like when eating popcorn - sometimes a little piece gets left behind in your mouth and you find it later. Sometimes I find a chia seed floating around my mouth once I start my run. I do not mind this at all - it\'s still wrapped up in some of the flavor-y goodness of the bar, so it\'s like a little flavor nugget left behind in my mouth. I kinda like that.\r\n\r\nPlease note that this does NOT happen every time, only sometimes. I\'m sure if you have your bar with some water that would likely eliminate that occurrence completely. I have a feeling this is kind of my fault as I tend to fly through it and not necessarily chew thoroughly. Again - this is NOT a negative, just something to be aware of. I happen to like it, and for the health benefits / fuel quality I\'m getting, I\'m more than happy to \"deal\". That aside, overall, the texture kind of reminds me of a soft, chewy granola bar. No points are deducted in the \"texture\" and \"mouth-feel\" department.\r\nPerformance
\r\nI. Felt. GREAT. I\'m not going to take you through each individual run like I did with the FitAid review, but after trying these bars a dozen times I can say with absolute certainty that I felt great when powered by these bars for a run, workout, or my day in general. I usually have a bar about 15 to 20 minutes before I begin my run/workout/whatever, and it gets me through my workout like a champ - when I might otherwise feel the need to stop, walk, or take it easy, instead I keep on truckin\' like a boss. For longer workouts, like a big distance run, I do tend to re-fuel after about an hour, but you should do that anyway - 100 calories isn\'t going to get you through a half-marathon, no matter HOW nutrient-dense it is.\r\n\r\nI went on a variety of run distances with this from 2 miles through half-marathon distance. Some were races, some were just my own regular workouts. I also used these for a pick-me-up on a regular day and felt great and really energized. These little bars are a great way to give your body what it craves to fuel it through a workout or through a normal day as a regular part of your daily health and nutrition.\r\n![\"Fuel](\"http://sothisisfitness.com/wp-content/uploads/2014/01/fuel-300x300.jpg\")
\r\nHealth Warrior Chia Bars - the verdict?
\r\nThere\'s no two ways about it - Chia is a great way to fuel yourself for whatever is coming your way, and Health Warrior\'s Chia Bars are an EXCELLENT vehicle to get it. I HIGHLY recommend that you find them, get them, and give them a try. You can order from the Health Warrior website or find the bars at your local Whole Foods Market. They\'re working on expanding, and I hope Marathon Sports (one of my favorite running stores) starts carrying it soon. If you have any questions, PLEASE reach out and ask! You can get me at Darrell@SoTHISIsFitness.com or use the contact form at the bottom of the page. Also, if you haven\'t already, please \"like\" the \"So THIS Is Fitness...\" Facebook page to keep up with everything going on - I post there a LOT more frequently than I do on this site.\r\nNow go get some Chia Bars! :)
','Ch-Ch-Ch-CHIA! Health Warrior Chia Bar Review','','inherit','closed','closed','','80-revision-v1','','','2017-06-23 06:41:32','2017-06-23 10:41:32','',80,'http://sothisisfitness.com/2017/06/80-revision-v1.html',0,'revision','',0),(7,1,'2016-12-29 12:29:00','2016-12-29 17:29:00','(Apologies for the double-publish...technical difficulties earlier)\r\n\r\nThere\'s just not enough time in the day (or in the podcast) sometimes. So many things to talk about... Well, today I cover three BIG things! Two of them I cover REALLY well! One is...well...just tough to talk about with saying the same thing everyone else has already said.\r\n\r\n \r\n\r\nThe spotlight here is...The New England Spahtens.\r\n\r\n \r\n\r\nWho, what, why, and how. And more, of course :) And I\'ve got Paul Jones to tell me allllll about it.\r\n\r\n\r\n\r\n\r\n\r\nHot off the heels of their big win in Mud Run Guide\'s \"Best Of\" OCR awards, I interview Paul Jones, the de facto face of the New England Spahtens! We get into:\r\n\r\n-OCR, and its roots\r\n-The growth of OCR, emergence of the \"Big 3\", and rise/fall of the \"little guys\"\r\n-The origins of The New England Spahtens, and where it is today\r\n-What \"community\" really means...and what it looks like\r\n\r\nIf you\'re interested in checking out the Spahtens, and maybe becoming a part of their crowd, visit the links below! Also, be sure to listen to The NE Spahtens Show. That\'s their podcast, and I assure you, it\'s lovely.\r\n\r\nvisit join.nespahtens.com for all the links you could want!\r\n\r\n \r\n\r\nAfter the interview...I get into a bit about...well...New Year\'s Resolutions. because...well...why wouldn\'t I, right? I just can\'t help myself.\r\n\r\n \r\n\r\nPlease do find me at:\r\n\r\n \r\n\r\nwww.SoTHISIsFitness.com\r\n\r\nwww.Facebook.com/SoTHISIsFitness\r\n\r\nwww.instagram.com/snuffydx\r\n\r\nwww.twitter.com/snuffydx\r\n\r\nSearch \"So THIS Is Fitness\" on iTunes or your favorite podcast listening app. Be sure to SUBSCRIBE, not just download one episode :)\r\n\r\n \r\n\r\nAnd if you like the show, please consider giving us a rating and review on iTunes (or your podcast source of choice). Every little bit helps us pop up higher in search results and get found just a little bit easier.\r\n\r\nLastly, please don\'t be shy - EMAIL ME! Darrell@SoTHISIsFitness.com. I LOVE feedback, would love your questions, comments, or just a \"hey, liked the show!\".\r\n\r\n \r\n\r\nCheck out this episode!','#18 - The New England Spahtens, OCR, & A New Year','','publish','open','open','','18-the-new-england-spahtens-ocr-a-new-year','','','2017-01-14 21:19:00','2017-01-15 02:19:00','',0,'',0,'post','',0),(492,1,'2017-01-11 13:54:42','2017-01-11 18:54:42','\r\n\r\n \r\n\r\n(Apologies for the double-publish...technical difficulties earlier)\r\n\r\nThere\'s just not enough time in the day (or in the podcast) sometimes. So many things to talk about... Well, today I cover three BIG things! Two of them I cover REALLY well! One is...well...just tough to talk about with saying the same thing everyone else has already said.\r\n\r\n \r\n\r\nThe spotlight here is...The New England Spahtens.\r\n\r\n \r\n\r\nWho, what, why, and how. And more, of course :) And I\'ve got Paul Jones to tell me allllll about it.\r\n\r\n\r\n\r\nHot off the heels of their big win in Mud Run Guide\'s \"Best Of\" OCR awards, I interview Paul Jones, the de facto face of the New England Spahtens! We get into:\r\n\r\n-OCR, and its roots\r\n-The growth of OCR, emergence of the \"Big 3\", and rise/fall of the \"little guys\"\r\n-The origins of The New England Spahtens, and where it is today\r\n-What \"community\" really means...and what it looks like\r\n\r\nIf you\'re interested in checking out the Spahtens, and maybe becoming a part of their crowd, visit the links below! Also, be sure to listen to The NE Spahtens Show. That\'s their podcast, and I assure you, it\'s lovely.\r\n\r\nvisit join.nespahtens.com for all the links you could want!\r\n\r\n \r\n\r\nAfter the interview...I get into a bit about...well...New Year\'s Resolutions. because...well...why wouldn\'t I, right? I just can\'t help myself.\r\n\r\n \r\n\r\nPlease do find me at:\r\n\r\n \r\n\r\nwww.SoTHISIsFitness.com\r\n\r\nwww.Facebook.com/SoTHISIsFitness\r\n\r\nwww.instagram.com/snuffydx\r\n\r\nwww.twitter.com/snuffydx\r\n\r\nSearch \"So THIS Is Fitness\" on iTunes or your favorite podcast listening app. Be sure to SUBSCRIBE, not just download one episode :)\r\n\r\n \r\n\r\nAnd if you like the show, please consider giving us a rating and review on iTunes (or your podcast source of choice). Every little bit helps us pop up higher in search results and get found just a little bit easier.\r\n\r\nLastly, please don\'t be shy - EMAIL ME! Darrell@SoTHISIsFitness.com. I LOVE feedback, would love your questions, comments, or just a \"hey, liked the show!\".\r\n\r\n \r\n\r\nCheck out this episode!','#18 - The New England Spahtens, OCR, & A New Year','','inherit','closed','closed','','7-revision-v1','','','2017-01-11 13:54:42','2017-01-11 18:54:42','',7,'http://50.87.248.94/~sothisj4/7-revision-v1/',0,'revision','',0),(133,1,'2016-12-29 12:29:00','2016-12-29 12:29:00','
![\"\"](\"https://assets.libsyn.com/secure/show/91043/wordswag_1482994002896.jpg\")
(Apologies for the double-publish...technical difficulties earlier)
There\'s just not enough time in the day (or in the podcast) sometimes. So many things to talk about... Well, today I cover three BIG things! Two of them I cover REALLY well! One is...well...just tough to talk about with saying the same thing everyone else has already said.
The spotlight here is...The New England Spahtens.
Who, what, why, and how. And more, of course :) And I\'ve got Paul Jones to tell me allllll about it.
Hot off the heels of their big win in Mud Run Guide\'s \"Best Of\" OCR awards, I interview Paul Jones, the de facto face of the New England Spahtens! We get into:
-OCR, and its roots
-The growth of OCR, emergence of the \"Big 3\", and rise/fall of the \"little guys\"
-The origins of The New England Spahtens, and where it is today
-What \"community\" really means...and what it looks like
If you\'re interested in checking out the Spahtens, and maybe becoming a part of their crowd, visit the links below! Also, be sure to listen to The NE Spahtens Show. That\'s their podcast, and I assure you, it\'s lovely.
visit join.nespahtens.com for all the links you could want!
After the interview...I get into a bit about...well...New Year\'s Resolutions. because...well...why wouldn\'t I, right? I just can\'t help myself.
Please do find me at:
www.Facebook.com/SoTHISIsFitness
Search \"So THIS Is Fitness\" on iTunes or your favorite podcast listening app. Be sure to SUBSCRIBE, not just download one episode :)
And if you like the show, please consider giving us a rating and review on iTunes (or your podcast source of choice). Every little bit helps us pop up higher in search results and get found just a little bit easier.
Lastly, please don\'t be shy - EMAIL ME! Darrell@SoTHISIsFitness.com. I LOVE feedback, would love your questions, comments, or just a \"hey, liked the show!\".
','#18 - The New England Spahtens, OCR, & A New Year','','inherit','closed','closed','','7-revision-v1','','','2016-12-29 12:29:00','2016-12-29 12:29:00','',7,'http://50.87.248.94/~sothisj4/?p=133',0,'revision','',0),(8,1,'2016-12-22 11:58:00','2016-12-22 16:58:00','I continue to be floored & impressed by the people I meet.
\r\nIf you believe the best in humanity, you\'ll encounter it...and that\'s exactly what happened on frigid Millinocket weekend. Katrina White is an AMAZING person, someone who\'s story I can only call a True Triumph. I am thrilled to have her on the show to share that story and shine a little light on the hope that awaits every single person out there hoping to make a transformation.\r\nThere was a lot to cover in this episode...\r\n\r\n\r\n\r\nI\'m THRILLED to have Katrina on the show!\r\nWhat\'s in Episode 17?
\r\n-Life Today for Katrina White\r\n-Katrina\'s AMAZING 150 lb weight loss journey\r\n-Discovering running, & conquering her first marathon - Millinocket Marathon!\r\n-Thought on the journey, attitude, and what others can expect\r\n-Inspiring the next generation through Girls On The Run\r\n-much more!\r\n\r\nIt was so great to have someone on the show who\'s been there, and keenly understands the struggle...but also knows that just because she lost triple digits doesn\'t mean everyone else needs to. It\'s all relative, as I always say.\r\nJoin Katrina as she shares her story!
\r\nFind Katrina online:\r\nOn Facebook (Katrina Brynn White)\r\nOn Instagram (@momsrun_strong)\r\n\r\nAnd find Girls On The Run at www.GirlsOnTheRun.org\r\n\r\nYou can find So THIS Is Fitness online at:\r\nwww.SoTHISIsFitness.com\r\nwww.facebook.com/SoTHISIsFitness\r\nwww.instagram.com/snuffydx\r\nwww.twitter.com/snuffydx\r\nemail me at Darrell@SoTHISIsFitness.com with your feedback, questions, concerns & more!\r\n\r\nAnd lastly - please consider taking a moment to rate & review the show. Every single one of those helps us pop up a little higher in search results. Let\'s help others discover the inspiration Katrina, and future guests, will have to share!\r\n\r\nCheck out this episode!','#17 - True Triumph: Katrina White','','publish','open','open','','17-true-triumph-katrina-white','','','2017-01-14 21:19:13','2017-01-15 02:19:13','',0,'',0,'post','',0),(500,1,'2017-01-11 14:33:08','2017-01-11 19:33:08','\r\nI continue to be floored & impressed by the people I meet.\r\n\r\nIf you believe the best in humanity, you\'ll encounter it...and that\'s exactly what happened on frigid Millinocket weekend. Katrina is an AMAZING person, someone who\'s story I can only call a True Triumph. I am thrilled to have her on the show to share that story and shine a little light on the hope that awaits every single person out there hoping to make a transformation.\r\nThere was a lot to cover in this episode...\r\n\r\n\r\n\r\nI\'m THRILLED to have Katrina on the show!\r\nWhat\'s in Episode 17?\r\n-Life Today for Katrina White\r\n-Katrina\'s AMAZING 150 lb weight loss journey\r\n-Discovering running, & conquering her first marathon - Millinocket Marathon!\r\n-Thought on the journey, attitude, and what others can expect\r\n-Inspiring the next generation through Girls On The Run\r\n-much more!\r\n\r\nIt was so great to have someone on the show who\'s been there, and keenly understands the struggle...but also knows that just because she lost triple digits doesn\'t mean everyone else needs to. It\'s all relative, as I always say.\r\n\r\nJoin Katrina as she shares her story!\r\n\r\nFind Katrina online:\r\nOn Facebook (Katrina Brynn White)\r\nOn Instagram (@momsrun_strong)\r\n\r\nAnd find Girls On The Run at www.GirlsOnTheRun.org\r\n\r\nYou can find So THIS Is Fitness online at:\r\nwww.SoTHISIsFitness.com\r\nwww.facebook.com/SoTHISIsFitness\r\nwww.instagram.com/snuffydx\r\nwww.twitter.com/snuffydx\r\nemail me at Darrell@SoTHISIsFitness.com with your feedback, questions, concerns & more!\r\n\r\nAnd lastly - please consider taking a moment to rate & review the show. Every single one of those helps us pop up a little higher in search results. Let\'s help others discover the inspiration Katrina, and future guests, will have to share!\r\n\r\nCheck out this episode!','#17 - True Triumph: Katrina White','','inherit','closed','closed','','8-revision-v1','','','2017-01-11 14:33:08','2017-01-11 19:33:08','',8,'http://50.87.248.94/~sothisj4/8-revision-v1/',0,'revision','',0),(134,1,'2016-12-22 11:58:00','2016-12-22 11:58:00','
![](\"https://2.bp.blogspot.com/-KRx01vB7hvQ/WFwRlh-ejxI/AAAAAAAArgY/GBIx7I_8e7E-nVy64J7ITH25g1H-lnnYACLcB/s320/wordswag_1482391383546.jpg\")
I continue to be floored & impressed by the people I meet.
If you believe the best in humanity, you\'ll encounter it...and that\'s exactly what happened on frigid Millinocket weekend. Katrina is an AMAZING person, someone who\'s story I can only call a True Triumph. I am thrilled to have her on the show to share that story and shine a little light on the hope that awaits every single person out there hoping to make a transformation.
There was a lot to cover in this episode...
I\'m THRILLED to have Katrina on the show!
What\'s in Episode 17?
-Life Today for Katrina White
-Katrina\'s AMAZING 150 lb weight loss journey
-Discovering running, & conquering her first marathon - Millinocket Marathon!
-Thought on the journey, attitude, and what others can expect
-Inspiring the next generation through Girls On The Run
-much more!
It was so great to have someone on the show who\'s been there, and keenly understands the struggle...but also knows that just because she lost triple digits doesn\'t mean everyone else needs to. It\'s all relative, as I always say.
Join Katrina as she shares her story!
Find Katrina online:
On Facebook (Katrina Brynn White)
On Instagram (@momsrun_strong)
And find Girls On The Run at www.GirlsOnTheRun.org
You can find So THIS Is Fitness online at:
www.SoTHISIsFitness.com
www.facebook.com/SoTHISIsFitness
www.instagram.com/snuffydx
www.twitter.com/snuffydx
email me at Darrell@SoTHISIsFitness.com with your feedback, questions, concerns & more!
And lastly - please consider taking a moment to rate & review the show. Every single one of those helps us pop up a little higher in search results. Let\'s help others discover the inspiration Katrina, and future guests, will have to share!
Check out this episode!','#17 - True Triumph: Katrina White','','inherit','closed','closed','','8-revision-v1','','','2016-12-22 11:58:00','2016-12-22 11:58:00','',8,'http://50.87.248.94/~sothisj4/?p=134',0,'revision','',0),(9,1,'2016-12-19 13:56:00','2016-12-19 18:56:00','In promoting my podcast, I\'ve been asked a question. The question makes me stop in my tracks, drop my jaw, then remember...I once asked this very same question.\r\n\r\nWhat\'s a \"podcast\"?\r\nI had no idea what a podcast even WAS, nevermind how to subscribe to a feed or listen to an episode.\r\n\r\n\r\n\r\nThere are SO many good podcasts out there with SO many good episodes... We just can\'t leave the masses uninformed! So - here it is...what, exactly, a podcast is, and how to enjoy them in just 5 easy steps!\r\n\r\n\r\n\r\n\r\nFirst...What IS a \"podcast\"?\r\n\r\n\r\nThe name supposedly came from a combination of \"iPod\" and \"broadcast\". A \"podcast\" is, in short, kind of like a radio show on the internet.\r\n\r\nThere is an INCREDIBLE variety of podcasts \"out there\" and available to you. You\'re able to find podcasts with episodes as short as 15 minutes or as long as 3 hours (or even more)! There are podcasts on any topic you can imagine. Even within your particular interest, there are countless different shows and hosts, all with their own style, approach, and perspective on the subject matter. Comedy, politics, sports, murder mysteries, news, thrillers, dramas and more!\r\n\r\n\r\n\r\nAnd best of all - the newest episodes of your favorite podcasts can automatically download to your device as they\'re released - ready to listen to in the car, during your workout, or whenever you\'d like to listen!\r\n\r\nSo NATURALLY you\'re wondering...how do I get in on this magic?! It\'s easy, and it only takes 5 steps.\r\n\r\n\r\n
\r\n\r\n5 Easy Steps To Enjoy A Podcast:\r\n![\"podcast](\"http://sothisisfitness.com/wp-content/uploads/2016/12/Screenshot_20161219-084956-1.png\")
1.) Get An App\r\n\r\n\r\nAn app meant to download and play podcasts is sometimes called a \"podcatcher\", and there are many different \"podcatchers\" out there. Podcast & Radio Addict is my favorite. iPhones and iPads typically come with the \"Podcast\" app preinstalled, but you can choose others if you like. Hop on the App Store and see what you like!\r\n\r\nDon\'t have an iPhone, iPad, or Android phone/tablet? No problem! You can listen on Windows or Mac with a program like iTunes!\r\n\r\n\r\n\r\n2.) Search & Discover\r\n\r\n\r\nNow that you\'ve got a podcatcher... It\'s time to tell it what podcasts to catch!\r\n\r\nFind the \"search\" button/bar/function and type in what you\'re looking for. You can search a topic, genre, person... Whatever you can think of! Better yet, if you know the title of the show (like So THIS Is Fitness) you can search that, too!\r\n\r\nMake sure when you search... your search results show you podcasts, and not just episodes. The iPhone \"Podcasts\" app always seems to default to episodes, not podcasts. Watch out ?\r\n\r\n\r\n\r\n![\"Podcast](\"http://sothisisfitness.com/wp-content/uploads/2016/12/Screenshot_20161219-084851-1-169x300.png\")
3.) Subscribe\r\n\r\n\r\nYou\'ve found what you want... There it is! Right there- in the search results! Now what?\r\n\r\nWell, hit \"subscribe\", of course! Subscribing to a podcast means that whenever a new episode of that show is published, your podcatcher will automatically download it. It\'ll be ready to listen as soon as you want it, and it\'s already on your device, so it won\'t take up your valuable data allotment by streaming! Once you\'ve subscribed, you can go back and download past episodes too! Hooray!\r\n\r\n\r\n\r\n4.) Push Play\r\nYou\'ve found them, subscribed, and by now the episodes are downloaded and ready to go! All that remains is to hit play and enjoy. Maybe even put a few episodes into a playlist for hours and hours of entertainment.5.) Rate, Review, & Share\r\n\r\n\r\nYou\'ve listened to an episode of a new-to-you show. You liked it. You LOVED it! You can\'t wait to hear more! Don\'t just keep that enjoyment to yourself... Share it!\r\n\r\nFind that podcast on iTunes, Stitcher Radio, Google Play, etc... And give them a rating & review! Positive ratings/reviews help your favorite podcasts show up a little higher in search results, so other people like you can find them just a little bit easier. That\'ll also help them stick around longer, so you can continue to enjoy them! ;)\r\n\r\nAnd be sure to share the podcast with your friends on Facebook, Twitter, Instagram, and by word of mouth! That\'s the best way to share anything, really :)\r\n\r\n\r\n\r\n\r\nOf course - be sure to subscribe to So THIS Is Fitness to get new episodes of the show every Thursday!Any other questions? Put them right down there in the \"comments\" section!\r\n\r\n\r\n ','Enjoy A Podcast In 5 Easy Steps!','','publish','open','open','','5stepstopodcast','','','2017-01-29 17:11:20','2017-01-29 22:11:20','',0,'',0,'post','',0),(639,1,'2017-01-14 11:55:59','2017-01-14 16:55:59','In promoting my podcast, I\'ve been asked a question. The question makes me stop in my tracks, drop my jaw, then remember...I once asked this very same question.\r\n\r\nWhat\'s a \"podcast\"?\r\nI had no idea what a podcast even WAS, nevermind how to subscribe to a feed or listen to an episode.\r\n\r\n\r\n\r\nThere are SO many good podcasts out there with SO many good episodes... We just can\'t leave the masses uninformed! So - here it is...what, exactly, a podcast is, and how to enjoy them in just 5 easy steps!\r\n\r\n\r\n\r\n\r\nFirst...What IS a \"podcast\"?\r\n\r\n\r\nThe name supposedly came from a combination of \"iPod\" and \"broadcast\". A \"podcast\" is, in short, kind of like a radio show on the internet.\r\n\r\nThere is an INCREDIBLE variety of podcasts \"out there\" and available to you. You\'re able to find podcasts with episodes as short as 15 minutes or as long as 3 hours (or even more)! There are podcasts on any topic you can imagine. Even within your particular interest, there are countless different shows and hosts, all with their own style, approach, and perspective on the subject matter. Comedy, politics, sports, murder mysteries, news, thrillers, dramas and more!\r\n\r\n\r\n\r\nAnd best of all - the newest episodes of your favorite podcasts can automatically download to your device as they\'re released - ready to listen to in the car, during your workout, or whenever you\'d like to listen!\r\n\r\nSo NATURALLY you\'re wondering...how do I get in on this magic?! It\'s easy, and it only takes 5 steps.\r\n\r\n\r\n
\r\n\r\n5 Easy Steps To Enjoy A Podcast:\r\n1.) Get An App\r\n\r\n\r\nAn app meant to download and play podcasts is sometimes called a \"podcatcher\", and there are many different \"podcatchers\" out there. Podcast & Radio Addict is my favorite. iPhones and iPads typically come with the \"Podcast\" app preinstalled, but you can choose others if you like. Hop on the App Store and see what you like!\r\n\r\nDon\'t have an iPhone, iPad, or Android phone/tablet? No problem! You can listen on Windows or Mac with a program like iTunes!\r\n\r\n\r\n\r\n2.) Search & Discover\r\n\r\n\r\nNow that you\'ve got a podcatcher... It\'s time to tell it what podcasts to catch!\r\n\r\nFind the \"search\" button/bar/function and type in what you\'re looking for. You can search a topic, genre, person... Whatever you can think of! Better yet, if you know the title of the show (like So THIS Is Fitness) you can search that, too!\r\n\r\nMake sure when you search... your search results show you podcasts, and not just episodes. The iPhone \"Podcasts\" app always seems to default to episodes, not podcasts. Watch out ?\r\n\r\n\r\n\r\n3.) Subscribe\r\n\r\n\r\nYou\'ve found what you want... There it is! Right there- in the search results! Now what?\r\n\r\nWell, hit \"subscribe\", of course! Subscribing to a podcast means that whenever a new episode of that show is published, your podcatcher will automatically download it. It\'ll be ready to listen as soon as you want it, and it\'s already on your device, so it won\'t take up your valuable data allotment by streaming! Once you\'ve subscribed, you can go back and download past episodes too! Hooray!\r\n\r\n\r\n\r\n4.) Push Play\r\nYou\'ve found them, subscribed, and by now the episodes are downloaded and ready to go! All that remains is to hit play and enjoy. Maybe even put a few episodes into a playlist for hours and hours of entertainment.5.) Rate, Review, & Share\r\n\r\n\r\nYou\'ve listened to an episode of a new-to-you show. You liked it. You LOVED it! You can\'t wait to hear more! Don\'t just keep that enjoyment to yourself... Share it!\r\n\r\nFind that podcast on iTunes, Stitcher Radio, Google Play, etc... And give them a rating & review! Positive ratings/reviews help your favorite podcasts show up a little higher in search results, so other people like you can find them just a little bit easier. That\'ll also help them stick around longer, so you can continue to enjoy them! ;)\r\n\r\nAnd be sure to share the podcast with your friends on Facebook, Twitter, Instagram, and by word of mouth! That\'s the best way to share anything, really :)\r\n\r\n\r\n\r\n\r\nOf course - be sure to subscribe to So THIS Is Fitness to get new episodes of the show every Thursday!Any other questions? Put them right down there in the \"comments\" section!\r\n\r\n\r\n ','Enjoy A Podcast In 5 Easy Steps!','','inherit','closed','closed','','9-revision-v1','','','2017-01-14 11:55:59','2017-01-14 16:55:59','',9,'http://sothisisfitness.com/2017/01/9-revision-v1.html',0,'revision','',0),(197,1,'2017-01-04 11:48:55','2017-01-04 11:48:55','![]()
In promoting my podcast, I\'ve been asked a question. The question makes me stop in my tracks, drop my jaw, then remember...I once asked this very same question.\r\n\r\nWhat\'s a \"podcast\"?\r\n\r\nI had no idea what a podcast even WAS, nevermind how to subscribe to a feed or listen to an episode.\r\n\r\n\r\n\r\nThere are SO many good podcasts out there with SO many good episodes... We just can\'t leave the masses uninformed! So - here it is...what, exactly, a podcast is, and how to enjoy them in just 5 easy steps!\r\n\r\n\r\n\r\n\r\nFirst...What IS a \"podcast\"?\r\n\r\n\r\nThe name supposedly came from a combination of \"iPod\" and \"broadcast\". A \"podcast\" is, in short, kind of like a radio show on the internet.\r\n\r\nThere is an INCREDIBLE variety of podcasts \"out there\" and available to you. You\'re able to find podcasts with episodes as short as 15 minutes or as long as 3 hours (or even more)! There are podcasts on any topic you can imagine. Even within your particular interest, there are countless different shows and hosts, all with their own style, approach, and perspective on the subject matter. Comedy, politics, sports, murder mysteries, news, thrillers, dramas and more!\r\n\r\n\r\n\r\nAnd best of all - the newest episodes of your favorite podcasts can automatically download to your device as they\'re released - ready to listen to in the car, during your workout, or whenever you\'d like to listen!\r\n\r\nSo NATURALLY you\'re wondering...how do I get in on this magic?! It\'s easy, and it only takes 5 steps.\r\n\r\n\r\n
\r\n\r\n5 Easy Steps To Enjoy A Podcast:\r\n\r\n\r\n![]()
\r\n1.) Get An App\r\n\r\n\r\n\r\n\r\nAn app meant to download and play podcasts is sometimes called a \"podcatcher\", and there are many different \"podcatchers\" out there. Podcast & Radio Addict is my favorite. iPhones and iPads typically come with the \"Podcast\" app preinstalled, but you can choose others if you like. Hop on the App Store and see what you like!\r\n\r\nDon\'t have an iPhone, iPad, or Android phone/tablet? No problem! You can listen on Windows or Mac with a program like iTunes!\r\n\r\n\r\n\r\n2.) Search & Discover\r\n\r\n\r\nNow that you\'ve got a podcatcher... It\'s time to tell it what podcasts to catch!\r\n\r\nFind the \"search\" button/bar/function and type in what you\'re looking for. You can search a topic, genre, person... Whatever you can think of! Better yet, if you know the title of the show (like So THIS Is Fitness) you can search that, too!\r\n\r\nMake sure when you search... your search results show you podcasts, and not just episodes. The iPhone \"Podcasts\" app always seems to default to episodes, not podcasts. Watch out ?\r\n\r\n\r\n\r\n3.) Subscribe\r\n\r\n\r\n![]()
You\'ve found what you want... There it is! Right there- in the search results! Now what?\r\n\r\nWell, hit \"subscribe\", of course! Subscribing to a podcast means that whenever a new episode of that show is published, your podcatcher will automatically download it. It\'ll be ready to listen as soon as you want it, and it\'s already on your device, so it won\'t take up your valuable data allotment by streaming! Once you\'ve subscribed, you can go back and download past episodes too! Hooray!\r\n\r\n\r\n\r\n4.) Push Play\r\nYou\'ve found them, subscribed, and by now the episodes are downloaded and ready to go! All that remains is to hit play and enjoy. Maybe even put a few episodes into a playlist for hours and hours of entertainment.5.) Rate, Review, & Share\r\n\r\n\r\nYou\'ve listened to an episode of a new-to-you show. You liked it. You LOVED it! You can\'t wait to hear more! Don\'t just keep that enjoyment to yourself... Share it!\r\n\r\nFind that podcast on iTunes, Stitcher Radio, Google Play, etc... And give them a rating & review! Positive ratings/reviews help your favorite podcasts show up a little higher in search results, so other people like you can find them just a little bit easier. That\'ll also help them stick around longer, so you can continue to enjoy them! ;)\r\n\r\nAnd be sure to share the podcast with your friends on Facebook, Twitter, Instagram, and by word of mouth! That\'s the best way to share anything, really :)\r\n\r\n\r\n\r\n\r\nOf course - be sure to subscribe to So THIS Is Fitness to get new episodes of the show every Thursday!Any other questions? Put them right down there in the \"comments\" section!\r\n\r\n','Enjoy A Podcast In 5 Easy Steps!','','inherit','closed','closed','','9-revision-v1','','','2017-01-04 11:48:55','2017-01-04 11:48:55','',9,'http://50.87.248.94/~sothisj4/?p=197',0,'revision','',0),(135,1,'2016-12-19 13:56:00','2016-12-19 13:56:00','![](\"https://2.bp.blogspot.com/-DVVG25PwzdM/WFflw1DZuXI/AAAAAAAArW0/FFlD-wDezYkzCQSisDHy77q1cpwTNFk7ACLcB/s320/PhotoGrid_1482155115670.png\")
In promoting my podcast, I\'ve been asked a question. The question makes me stop in my tracks, drop my jaw, then remember...I once asked this very same question.
What\'s a \"podcast\"?
I had no idea what a podcast even WAS, nevermind how to subscribe to a feed or listen to an episode.
There are SO many good podcasts out there with SO many good episodes... We just can\'t leave the masses uninformed! So - here it is...what, exactly, a podcast is, and how to enjoy them in just 5 easy steps!
First...What IS a \"podcast\"?
The name supposedly came from a combination of \"iPod\" and \"broadcast\". A \"podcast\" is, in short, kind of like a radio show on the internet.
There is an INCREDIBLE variety of podcasts \"out there\" and available to you. You\'re able to find podcasts with episodes as short as 15 minutes or as long as 3 hours (or even more)! There are podcasts on any topic you can imagine. Even within your particular interest, there are countless different shows and hosts, all with their own style, approach, and perspective on the subject matter. Comedy, politics, sports, murder mysteries, news, thrillers, dramas and more!
And best of all - the newest episodes of your favorite podcasts can automatically download to your device as they\'re released - ready to listen to in the car, during your workout, or whenever you\'d like to listen!
So NATURALLY you\'re wondering...how do I get in on this magic?! It\'s easy, and it only takes 5 steps.
5 Easy Steps To Enjoy A Podcast:
![](\"https://1.bp.blogspot.com/-hb7i3UOS5iY/WFfmPfXTceI/AAAAAAAArW4/gkL2Zxte6HgimtC_BNFkqyXd7huml31DgCLcB/s200/Screenshot_20161219-084956.png\")
1.) Get An AppAn app meant to download and play podcasts is sometimes called a \"podcatcher\", and there are many different \"podcatchers\" out there. Podcast & Radio Addict is my favorite. iPhones and iPads typically come with the \"Podcast\" app preinstalled, but you can choose others if you like. Hop on the App Store and see what you like!
Don\'t have an iPhone, iPad, or Android phone/tablet? No problem! You can listen on Windows or Mac with a program like iTunes!
2.) Search & DiscoverNow that you\'ve got a podcatcher... It\'s time to tell it what podcasts to catch!
Find the \"search\" button/bar/function and type in what you\'re looking for. You can search a topic, genre, person... Whatever you can think of! Better yet, if you know the title of the show (like So THIS Is Fitness) you can search that, too!
Make sure when you search... your search results show you podcasts, and not just episodes. The iPhone \"Podcasts\" app always seems to default to episodes, not podcasts. Watch out ?
3.) Subscribe![](\"https://1.bp.blogspot.com/-SP-9aR88-G4/WFfmVvXYEdI/AAAAAAAArW8/zTWGYOtHjgoCqEFxtONaOPAHPL55L6FfwCLcB/s320/Screenshot_20161219-084851.png\")
You\'ve found what you want... There it is! Right there- in the search results! Now what?
Well, hit \"subscribe\", of course! Subscribing to a podcast means that whenever a new episode of that show is published, your podcatcher will automatically download it. It\'ll be ready to listen as soon as you want it, and it\'s already on your device, so it won\'t take up your valuable data allotment by streaming! Once you\'ve subscribed, you can go back and download past episodes too! Hooray!
4.) Push Play
You\'ve found them, subscribed, and by now the episodes are downloaded and ready to go! All that remains is to hit play and enjoy. Maybe even put a few episodes into a playlist for hours and hours of entertainment.
5.) Rate, Review, & ShareYou\'ve listened to an episode of a new-to-you show. You liked it. You LOVED it! You can\'t wait to hear more! Don\'t just keep that enjoyment to yourself... Share it!
Find that podcast on iTunes, Stitcher Radio, Google Play, etc... And give them a rating & review! Positive ratings/reviews help your favorite podcasts show up a little higher in search results, so other people like you can find them just a little bit easier. That\'ll also help them stick around longer, so you can continue to enjoy them! ;)
And be sure to share the podcast with your friends on Facebook, Twitter, Instagram, and by word of mouth! That\'s the best way to share anything, really :)
Of course - be sure to subscribe to So THIS Is Fitness to get new episodes of the show every Thursday!
Any other questions? Put them right down there in the \"comments\" section!','Enjoy A Podcast In 5 Easy Steps!','','inherit','closed','closed','','9-revision-v1','','','2016-12-19 13:56:00','2016-12-19 13:56:00','',9,'http://50.87.248.94/~sothisj4/?p=135',0,'revision','',0),(10,1,'2016-12-15 11:02:00','2016-12-15 16:02:00','Often times, in life, we think we know what we\'re in for...only to find out we didn\'t really get it. Well, this is one of those times I was 100% shown that I simply did not get it ahead of time. This past weekend Megan and I ventured up to Millinocket, Maine for the Millinocket Marathon...and while I totally thought I had a handle on what was going on...I was dead wrong.\r\n\r\n\r\n\r\n\r\n\r\nWe\'ve got a JAM-PACKED episode for you today!\r\n\r\n-We finally get Bryan and Peter of \"How Was Your Run Today?\" on the show\r\n-We chat about Millinocket, small town charm and the lingering haunt of days gone-by\r\n-Chat with a local business owner about the impact of the race\r\n-Chat with the Race Director himself about his vision for the race, why he started it, and where he\'d like to see it go.\r\n\r\nPLEASE visit www.HowWasYourRunToday.com and see all that Bryan and Peter have to offer. Find them on your podcast app of choice and subscribe so you, too, can listen to them each week while you run, work out, or commute to work.\r\n\r\nAlso PLEASE do be sure to visit www.crowathletics.com - learn all about the organization the put on this race, as well as the other events they put on!\r\n\r\nREGISTER for the Marathon & Half here!\r\n\r\nAnd, as always, please do be sure to find me online!\r\n\r\nwww.SoTHISIsFitness.com\r\nwww.Facebook.com/SoTHISIsFitness\r\nwww.instagram.com/SnuffyDX\r\nwww.twitter.com/SnuffyDX\r\n\r\nWe\'d just love it if you\'d visit your podcast downloading method of choice (iTunes, Stitcher, Google Play, or other) and leave us a rating & review - that helps us pop up a little higher in search results and helps new listeners find us in the future.\r\n\r\nCheck out this episode!','#16 - Millinocket and The Golden Road','','publish','open','open','','16-millinocket-and-the-golden-road','','','2017-01-14 21:19:42','2017-01-15 02:19:42','',0,'',0,'post','',0),(199,1,'2017-01-04 12:03:17','2017-01-04 12:03:17','\r\nOften times, in life, we think we know what we\'re in for...only to find out we didn\'t really get it. Well, this is one of those times I was 100% shown that I simply did not get it ahead of time. This past weekend Megan and I ventured up to Millinocket, Maine for the Millinocket Marathon...and while I totally thought I had a handle on what was going on...I was dead wrong.\r\n\r\n\r\n\r\nWe\'ve got a JAM-PACKED episode for you today!\r\n\r\n-We finally get Bryan and Peter of \"How Was Your Run Today?\" on the show\r\n-We chat about Millinocket, small town charm and the lingering haunt of days gone-by\r\n-Chat with a local business owner about the impact of the race\r\n-Chat with the Race Director himself about his vision for the race, why he started it, and where he\'d like to see it go.\r\n\r\nPLEASE visit www.HowWasYourRunToday.com and see all that Bryan and Peter have to offer. Find them on your podcast app of choice and subscribe so you, too, can listen to them each week while you run, work out, or commute to work.\r\n\r\nAlso PLEASE do be sure to visit www.crowathletics.com - learn all about the organization the put on this race, as well as the other events they put on!\r\n\r\nREGISTER for Millinocket Marathon & Half here!\r\nAnd, as always, please do be sure to find me online!\r\nwww.SoTHISIsFitness.com\r\nwww.Facebook.com/SoTHISIsFitness\r\nwww.instagram.com/SnuffyDX\r\nwww.twitter.com/SnuffyDX\r\n\r\nWe\'d just love it if you\'d visit your podcast downloading method of choice (iTunes, Stitcher, Google Play, or other) and leave us a rating & review - that helps us pop up a little higher in search results and helps new listeners find us in the future.\r\n\r\nCheck out this episode!','#16 - Millinocket and The Golden Road','','inherit','closed','closed','','10-revision-v1','','','2017-01-04 12:03:17','2017-01-04 12:03:17','',10,'http://50.87.248.94/~sothisj4/?p=199',0,'revision','',0),(11,1,'2016-11-18 12:27:00','2016-11-18 17:27:00','Podcast Ep 13 | Beer + Fitness = Love
\r\nListen Now! Episode player embedded below.\r\n\r\nIt\'s one of the weirdest team-ups out there...but for some reason beer (well, alcohol in general) and fitness seem to go together just like peanut butter & jelly.\r\n\r\nI, for one, enjoy a good brew every now and then...as does every other Average Joe out there. But there are some questions we should probably be asking before we start chugging away, don\'t you think?\r\n\r\n\r\n\r\nWe\'re not just gonna STOP drinking.\r\n\r\nI acknowledged this long ago. While we may be athletes (and honestly, if you do athletic events and athletic things, you should probably get right with calling yourself an athlete), we\'re not necessarily ELITE athletes. Thus, we can afford to have a beer now and then without worrying we\'re going to lose our edge and miss that 1st place finish at the Olympics.\r\n\r\nWith that under consideration...I ventured back to the Foolproof Brewery to talk to the President of the company - Nick - about all things beer.\r\n\r\nIn This Episode:\r\n\r\n- Foolproof Brewing Company - where it came from & why it\'s so awesome\r\n- What\'s really IN that beer, and how do flavors happen?\r\n- What\'s up with the lack of \"Nutrition Facts\" labels...and what would be ON them?\r\n- Why do Beer & Fitness go together so well?\r\n- What are the real benefits and negative effects? When & how often should I drink?\r\n\r\nVisit Foolproof Brewing Company online at www.FoolproofBrewing.com\r\n\r\n','Podcast Ep. 13 | Beer + Fitness = Love','','publish','open','open','','podcast-ep-13-beer-fitness-love','','','2017-01-14 21:20:36','2017-01-15 02:20:36','',0,'',0,'post','',0),(649,1,'2017-01-14 17:08:08','2017-01-14 22:08:08','Podcast Ep 13 | Beer + Fitness = Love
\r\nListen Now! Episode player embedded below.\r\n\r\nIt\'s one of the weirdest team-ups out there...but for some reason beer (well, alcohol in general) and fitness seem to go together just like peanut butter & jelly.\r\n\r\nI, for one, enjoy a good brew every now and then...as does every other Average Joe out there. But there are some questions we should probably be asking before we start chugging away, don\'t you think?\r\n\r\n\r\n\r\nWe\'re not just gonna STOP drinking.\r\n\r\nI acknowledged this long ago. While we may be athletes (and honestly, if you do athletic events and athletic things, you should probably get right with calling yourself an athlete), we\'re not necessarily ELITE athletes. Thus, we can afford to have a beer now and then without worrying we\'re going to lose our edge and miss that 1st place finish at the Olympics.\r\n\r\nWith that under consideration...I ventured back to the Foolproof Brewery to talk to the President of the company - Nick - about all things beer.\r\n\r\nIn This Episode:\r\n\r\n- Foolproof Brewing Company - where it came from & why it\'s so awesome\r\n- What\'s really IN that beer, and how do flavors happen?\r\n- What\'s up with the lack of \"Nutrition Facts\" labels...and what would be ON them?\r\n- Why do Beer & Fitness go together so well?\r\n- What are the real benefits and negative effects? When & how often should I drink?\r\n\r\nVisit Foolproof Brewing Company online at www.FoolproofBrewing.com\r\n\r\n','Podcast Ep. 13 | Beer + Fitness = Love','','inherit','closed','closed','','11-revision-v1','','','2017-01-14 17:08:08','2017-01-14 22:08:08','',11,'http://sothisisfitness.com/2017/01/11-revision-v1.html',0,'revision','',0),(200,1,'2017-01-04 12:05:15','2017-01-04 12:05:15','Podcast Ep 13 | Beer + Fitness = Love\r\nListen Now! Episode player embedded below.\r\n![](\"https://4.bp.blogspot.com/-OYapM90aBZA/WC7xEkr0hXI/AAAAAAAAq1c/_6ssWeCOs78vr1V_6zyf82t3_TNaXomiACLcB/s320/wordswag_1479447947247.jpg\")
\r\nIt\'s one of the weirdest team-ups out there...but for some reason beer (well, alcohol in general) and fitness seem to go together just like peanut butter & jelly.\r\n\r\nI, for one, enjoy a good brew every now and then...as does every other Average Joe out there. But there are some questions we should probably be asking before we start chugging away, don\'t you think?\r\n\r\n\r\n\r\nWe\'re not just gonna STOP drinking.\r\n\r\nI acknowledged this long ago. While we may be athletes (and honestly, if you do athletic events and athletic things, you should probably get right with calling yourself an athlete), we\'re not necessarily ELITE athletes. Thus, we can afford to have a beer now and then without worrying we\'re going to lose our edge and miss that 1st place finish at the Olympics.\r\n\r\nWith that under consideration...I ventured back to the Foolproof Brewery to talk to the President of the company - Nick - about all things beer.\r\n\r\nIn This Episode:\r\n\r\n- Foolproof Brewing Company - where it came from & why it\'s so awesome\r\n- What\'s really IN that beer, and how do flavors happen?\r\n- What\'s up with the lack of \"Nutrition Facts\" labels...and what would be ON them?\r\n- Why do Beer & Fitness go together so well?\r\n- What are the real benefits and negative effects? When & how often should I drink?\r\n\r\nVisit Foolproof Brewing Company online at www.FoolproofBrewing.com\r\n\r\n','Podcast Ep. 13 | Beer + Fitness = Love','','inherit','closed','closed','','11-revision-v1','','','2017-01-04 12:05:15','2017-01-04 12:05:15','',11,'http://50.87.248.94/~sothisj4/?p=200',0,'revision','',0),(137,1,'2016-11-18 12:27:00','2016-11-18 12:27:00','Podcast Ep 13 | Beer + Fitness = Love
Listen Now! Episode player embedded below.
It\'s one of the weirdest team-ups out there...but for some reason beer (well, alcohol in general) and fitness seem to go together just like peanut butter & jelly.
I, for one, enjoy a good brew every now and then...as does every other Average Joe out there. But there are some questions we should probably be asking before we start chugging away, don\'t you think?
We\'re not just gonna STOP drinking.
I acknowledged this long ago. While we may be athletes (and honestly, if you do athletic events and athletic things, you should probably get right with calling yourself an athlete), we\'re not necessarily ELITE athletes. Thus, we can afford to have a beer now and then without worrying we\'re going to lose our edge and miss that 1st place finish at the Olympics.
With that under consideration...I ventured back to the Foolproof Brewery to talk to the President of the company - Nick - about all things beer.
In This Episode:
- Foolproof Brewing Company - where it came from & why it\'s so awesome
- What\'s really IN that beer, and how do flavors happen?
- What\'s up with the lack of \"Nutrition Facts\" labels...and what would be ON them?
- Why do Beer & Fitness go together so well?
- What are the real benefits and negative effects? When & how often should I drink?
Visit Foolproof Brewing Company online at www.FoolproofBrewing.com
','Podcast Ep. 13 | Beer + Fitness = Love','','inherit','closed','closed','','11-revision-v1','','','2016-11-18 12:27:00','2016-11-18 12:27:00','',11,'http://50.87.248.94/~sothisj4/?p=137',0,'revision','',0),(12,1,'2017-01-01 22:24:57','0000-00-00 00:00:00','','Apera - The Last Gym Bag You\'ll Ever Need','','draft','open','open','','','','','2017-01-01 22:24:57','2017-01-01 22:24:57','',0,'',0,'post','',0),(13,1,'2016-11-11 12:41:00','2016-11-11 17:41:00','Podcast Ep. 12 - Welcome Back, Dingbat.\r\n\r\nEvery once in a while the universe has to remind us that yes, we do in fact live in the real world. There are rules you play by, things you do and do not do. Even if you can achieve something as incredible as a 100 mile endurance run finish...a half-marathon can still take you down under the right circumstances (i.e. if you’re being stupid). Simple rules do still apply - they are, after all, RULES.\r\n\r\n \r\n\r\n\r\n\r\n\r\nIt can never just be easy, can it?\r\n\r\nHaving just totally slacked off and \"recovered\" for 2 weeks post-100 miler....I decided it was time to get back in the game. I signed up for and ran the South Shore Half-Marathon. Normally, this would\'ve been a great idea. Too bad I didn\'t do that whole \"recovery\" thing correctly... Plenty of favors I DIDN\'T do myself prior to the 100, too, that made this whole process a bit more challenging than it needed to be. Lessons learned and reality once again found, It\'s time to look ahead.\r\n\r\nNow that I\'ve come out the other side of my big 100 miler goal...and learned some valuable lessons...it’s time to figure out the big question...now what? It\'s a lot to think about, a lot to consider, and some big things have to get figured out so the little ones can fall into place. Join me as I talk about avoiding PMS (not what you think), keeping your mind right, and working with what your body gives you.\r\n![]()
\r\nThe So THIS Is Fitness podcast is a proud part of the Athlete On Fire network.','Podcast Ep. 12 - Welcome Back, Dingbat','','publish','open','open','','podcast-ep-12-welcome-back-dingbat','','','2017-01-14 21:20:47','2017-01-15 02:20:47','',0,'',0,'post','',0),(201,1,'2017-01-04 12:06:56','2017-01-04 12:06:56','Podcast Ep. 12 - Welcome Back, Dingbat.\r\n\r\n\r\n\r\nEvery once in a while the universe has to remind us that yes, we do in fact live in the real world. There are rules you play by, things you do and do not do. Even if you can achieve something as incredible as a 100 mile endurance run finish...a half-marathon can still take you down under the right circumstances (i.e. if you’re being stupid). Simple rules do still apply - they are, after all, RULES.\r\n\r\n\r\n\r\nIt can never just be easy, can it?\r\n\r\nHaving just totally slacked off and \"recovered\" for 2 weeks post-100 miler....I decided it was time to get back in the game. I signed up for and ran the South Shore Half-Marathon. Normally, this would\'ve been a great idea. Too bad I didn\'t do that whole \"recovery\" thing correctly... Plenty of favors I DIDN\'T do myself prior to the 100, too, that made this whole process a bit more challenging than it needed to be. Lessons learned and reality once again found, It\'s time to look ahead.\r\n\r\nNow that I\'ve come out the other side of my big 100 miler goal...and learned some valuable lessons...it’s time to figure out the big question...now what? It\'s a lot to think about, a lot to consider, and some big things have to get figured out so the little ones can fall into place. Join me as I talk about avoiding PMS (not what you think), keeping your mind right, and working with what your body gives you.\r\n![]()
\r\nThe So THIS Is Fitness podcast is a proud part of the Athlete On Fire network.','Podcast Ep. 12 - Welcome Back, Dingbat','','inherit','closed','closed','','13-revision-v1','','','2017-01-04 12:06:56','2017-01-04 12:06:56','',13,'http://50.87.248.94/~sothisj4/?p=201',0,'revision','',0),(139,1,'2016-11-11 12:41:00','2016-11-11 12:41:00','Podcast Ep. 12 - Welcome Back, Dingbat.
Every once in a while the universe has to remind us that yes, we do in fact live in the real world. There are rules you play by, things you do and do not do. Even if you can achieve something as incredible as a 100 mile endurance run finish...a half-marathon can still take you down under the right circumstances (i.e. if you’re being stupid). Simple rules do still apply - they are, after all, RULES.
It can never just be easy, can it?
Having just totally slacked off and \"recovered\" for 2 weeks post-100 miler....I decided it was time to get back in the game. I signed up for and ran the South Shore Half-Marathon. Normally, this would\'ve been a great idea. Too bad I didn\'t do that whole \"recovery\" thing correctly... Plenty of favors I DIDN\'T do myself prior to the 100, too, that made this whole process a bit more challenging than it needed to be. Lessons learned and reality once again found, It\'s time to look ahead.
Now that I\'ve come out the other side of my big 100 miler goal...and learned some valuable lessons...it’s time to figure out the big question...now what? It\'s a lot to think about, a lot to consider, and some big things have to get figured out so the little ones can fall into place. Join me as I talk about avoiding PMS (not what you think), keeping your mind right, and working with what your body gives you.
![](\"https://3.bp.blogspot.com/-7iwqB3zM9Bk/WCW8EDf00pI/AAAAAAAAqvA/iaOYw92e38QgLOFayrYirKJ451PKSnxcACLcB/s320/wordswag_1478866652153.jpg\")
The So THIS Is Fitness podcast is a proud part of the Athlete On Fire network.','Podcast Ep. 12 - Welcome Back, Dingbat','','inherit','closed','closed','','13-revision-v1','','','2016-11-11 12:41:00','2016-11-11 12:41:00','',13,'http://50.87.248.94/~sothisj4/?p=139',0,'revision','',0),(14,1,'2016-11-04 20:27:00','2016-11-05 00:27:00','So THIS Is Fitness - Podcast Episode 11: The Best Is Yet To Come
\r\nFrankly...I\'m still in disbelief. It\'s still surreal. I still haven\'t FULLY processed exactly what it is that happened at the Ghost Train Rail Trail Race...\r\n\r\n\r\n\r\n\r\nI ran 100 miles. I was on my feet for 29 hours. ...people...don\'t DO that...\r\n\r\nAnd yet here I am. I did. I\'ll probably be trying to wrap my head around it for a while. They say running an ultramarathon you learn a lot about yourself, and you see the world differently. Completing, or even participating in...an endurance run of THIS magnitude...yeah. they\'re right. It does.\r\n\r\nSo let\'s chat a minute about exactly what the deal is here.\r\n\r\nEpisode Breakdown:\r\n-Origins of the 100 mile endurance run\r\n-100 miler stats, facts, & numbers\r\n-\"Try It On\"\r\n-Ghost Train Rail Trail race breakdown & event recap\r\n-Thoughts...and lessons learned...\r\n\r\nBIG THANKS to Cape Cod Nutrition Corner for sponsoring me into this season of events and making this whole thing possible.\r\n\r\nSubscribe to the \"Athlete On Fire\" podcast to get episodes of So THIS Is Fitness! STIF is a proud part of the Athlete On Fire network!','Podcast Ep. 11 - The Best Is Yet To Come','','publish','open','open','','podcast-ep-11-the-best-is-yet-to-come','','','2017-01-18 07:32:44','2017-01-18 12:32:44','',0,'',0,'post','',0),(202,1,'2017-01-04 12:07:52','2017-01-04 12:07:52','So THIS Is Fitness - Podcast\r\nEpisode 11: The Best Is Yet To Come\r\n\r\n\r\n\r\nFrankly...I\'m still in disbelief. It\'s still surreal. I still haven\'t FULLY processed exactly what it is that happened at the Ghost Train Rail Trail Race...\r\n\r\n\r\n\r\nI ran 100 miles. I was on my feet for 29 hours. ...people...don\'t DO that...\r\n\r\nAnd yet here I am. I did. I\'ll probably be trying to wrap my head around it for a while. They say running an ultramarathon you learn a lot about yourself, and you see the world differently. Completing, or even participating in...an endurance run of THIS magnitude...yeah. they\'re right. It does.\r\n\r\nSo let\'s chat a minute about exactly what the deal is here.\r\n\r\nEpisode Breakdown:\r\n-Origins of the 100 mile endurance run\r\n-100 miler stats, facts, & numbers\r\n-\"Try It On\"\r\n-Ghost Train Rail Trail race breakdown & event recap\r\n-Thoughts...and lessons learned...\r\n\r\nBIG THANKS to Cape Cod Nutrition Corner for sponsoring me into this season of events and making this whole thing possible.\r\n\r\nSubscribe to the \"Athlete On Fire\" podcast to get episodes of So THIS Is Fitness! STIF is a proud part of the Athlete On Fire network!','Podcast Ep. 11 - The Best Is Yet To Come','','inherit','closed','closed','','14-revision-v1','','','2017-01-04 12:07:52','2017-01-04 12:07:52','',14,'http://50.87.248.94/~sothisj4/?p=202',0,'revision','',0),(15,1,'2017-01-01 22:24:58','0000-00-00 00:00:00','
Things don\'t always go according to plan
...when the ceiling comes crashing down on you, it can be tough to find the drive to keep on plowing forward and sticking to the plan. When conditions are less than ideal, it\'s up to us to hunker down, toughen up, and make up the difference from within ourselves.
Last weekend, for Megan, Darrell, and hundreds of people running the Newport Marathon...was most certainly NOT ideal. Darrell recaps what exactly went down, how things went wrong, and marvels at the pure drive, determination, and commitment of these brave souls.
','\"Less Than Ideal...\" (STIF Podcast Episode 9)','','draft','open','open','','','','','2017-01-01 22:24:58','2017-01-01 22:24:58','',0,'',0,'post','',0),(16,1,'2016-09-01 12:58:00','2016-09-01 16:58:00','I am genuinely impressed.
\r\nWhen I first tried Puroast Coffee I think there were only three flavors. Now they have quite the variety...and I have to say - it was pretty exciting, as coffee goes, to try the new flavors as they came out. Every coffee roaster out there has their own array of flavors, some boasting a veritable arsenal of them. Many are passable, most need sugar to unlock the actual \"flavor\" of it...and some are downright awful, leaving a nasty aftertaste from the syrups used to create flavor.\r\nPuroast\'s flavors, however, are different.
\r\nAs I\'ve made clear before: if you\'re not drinking Puroast, you\'re doing yourself a disservice. As trivial as it may sound to the casual coffee drinker... not all coffee is created equally, ESPECIALLY flavored coffee. How-so, you ask? Oh let me count the ways...\r\n\r\n\r\nIt\'s no secret I\'m a big Puroast Coffee fan
\r\nIf you follow this blog, you may have seen my Puroast review a while back. The short version is - I ran into them at an obstacle course race (Battlefrog New England) and was super impressed. I stayed in touch, obtained some coffee samples (they had espresso, not coffee, on site), and did a review. To say the review was positively glowing... would be an understatement.\r\n\r\nCoffee is my spirit animal...and Puroast just stands head and shoulders above the rest.\r\n\r\nI was SO over the moon, as a matter of fact, that after my initial product review I had a long chat with their founder and became a Puroast ambassador/athlete of sorts. At the end of the day, aside from the occasional Dunk\'s hot or iced hazelnut...I just can\'t go back to other coffees. Puroast has ruined me for other coffees. It\'s honestly that good. It\'s like Puroast is the One Ring and I\'m freakin\' Golum. I could go on for days...instead go read my Puroast review.\r\n\r\n*ahem*...sorry, I was drooling for a second there...\r\n\r\nSO... as part of that ambassadorship I had the opportunity to try just about every flavor they offer. I honestly have not run into one I didn\'t like.\r\n\r\n
\r\n\r\n\"Roasts\"\r\n\r\nSo, some of these \"flavors\" aren\'t really \"flavors\" like you might think. Instead, they\'re different roasts...and yes, they\'re just as different from each other as hazelnut is from vanilla.\r\n\r\nDark French Roast\r\n\r\nI smell the coffee - both the unbrewed grounds and a brewed cup. Puroast\'s Dark French Roast has a great, deep, rich smell. Not burnt, like some dark roasts. Deep. It has a taste to match. It\'s rich, full-bodied, and dark as night...without being bitter. I know, we\'ve established Puroast isn\'t bitter...but sometimes in flavors where you kind of expect some bitterness...it still catches me off-guard.\r\n\r\nDark Guatemalan Roast\r\n\r\nThe Dark Guatemalan Roast is very similar to the Dark French Roast...but it\'s a bit smokier. I NEVER in a million years would\'ve been able to tell the difference between dark roasts before Puroast.\r\n\r\nSorry I\'m not sorry...I sound like a broken record, but there it is. The low acidity and lack of bitterness strikes again, allowing me to detect flavors...and enjoy flavors...that I have never been able to detect and enjoy before in a cup of coffee.\r\n\r\nEspresso Roast\r\n\r\nI happen to be drinking Espresso Roast right now. This flavor always reminds me of when I first ran into Puroast, as it was their espresso I (unknowingly) tried first. Like, ACTUAL espresso...so smooth I thought it was coffee. Their Espresso Roast is very similar - very smooth, not offensive or bitter as you might expect espresso to be. Definitely a full-bodied profile - the \"true\" taste of espresso is able to shine through.\r\n\r\n\"Flavors\"\r\n\r\nThese are what you expect when you hear \"flavored\". They are very different from each other, VERY different from the various \"dark roasts\" Puroast offers, but they are all VERY tasty. Puroast prefers to use natural flavorings. They blend in these flavors after roasting, when the bean is \"open\" and more receptive to infusion. Once the process is done they do a rigorous taste test, of course, to ensure the finished flavored coffees are nothing but the best.\r\n\r\nChocolate Almond\r\n\r\nI was pretty impressed with the depth of flavor I got out of this one. Puroast Chocolate Almond is a very light brew...not just color...it\'s just not a heavy coffee...if that makes sense. There\'s a subtle semi-sweetness of chocolate to it, which...with the lack of bitterness...you\'re able to get. Also...you almost get the dryness of a raw almond, with overtones of roasted almond. Imagine that...a \"chocolate almond\" flavor that ACTUALLY tastes like chocolate and almond. I think I\'m in love.\r\n\r\nMistletoe Mocha\r\n\r\nThis was another I really wish I could\'ve made last longer. Mistletoe Mocha had a subtle chocolate bitterness - not bitterness like coffee bitterness, more like the bitterness of a dark or semi-sweet chocolate. This flavor wrapped that pure chocolatey goodness up with a warm, medium body. I\'d like another, please.\r\n\r\nToasted Chestnut\r\nVery light flavor - a sweet nutty smell hits you first, then a subtle nutty flavor. The warm, full flavor of the chestnut comes through later on the back of your palate. A nice treat for the holiday season.\r\n\r\nVanilla Nut\r\nIn keeping with the theme of most of their flavored roasts, Vanilla Nut was very subtle and light on the palate. You definitely got a bit of a sweet vanilla taste - a bit more gentle than most \"french vanilla\" coffees you find.\r\n\r\nBourbon Pecan Torte\r\nThis was actually the first Puroast coffee variety I ever tried. Sweet smell right out of the package, as if there\'s an actual pastry hiding inside! The scent after brewing is incredibly similar. Light to medium body, again...very easy on the palate. Aptly named, as it does taste like a rich bourbon pecan torte in your cup. Well Done!\r\n\r\nHazelnut\r\n\r\nI find I often judge coffee companies on their ability to execute a good hazelnut. Not like it\'s the one true coffee flavor to measure all coffee brands by...it just happens to be my favorite, so if you can\'t hack it I\'m probably going to dismiss you as a whole (whether that\'s fair or not). I am happy to report, Puroast nailed it. Their hazelnut has a great subtle, gentle, nutty hazelnut flavor. Not overpowering, but definitely there...just right. It\'s very light on the palate, I\'d call it light body, not quite medium. I could drink this all day.\r\n\r\nNutcracker Sweet\r\nLight bodied and gentle on the palate. It does have a hint of nuttiness to it, but I\'m not sure I\'d call it \"sweet\". A tasty & pleasant brew nonetheless.\r\n\r\n
\r\n\r\nSo WHAT ARE YOU WAITING FOR?!\r\n\r\nRun, don\'t walk, to the supermarket (or...The Puroast Website) and pick one up!\r\nBeat the urge to stay in bed.\r\nWhat\'s YOUR favorite flavor?\r\n![](\"https://3.bp.blogspot.com/-1n7Gg_p7zXk/V8glEm1DIKI/AAAAAAAApOA/eI3xU3KWrAIpzySDs5e6jlGNz6F-iqudQCKgB/s320/IMG_20160228_071810.jpg\")
\r\n ','Flavor Round-Up - Puroast Coffee','','publish','open','open','','flavor-round-up-puroast-coffee','','','2017-01-21 08:53:11','2017-01-21 13:53:11','',0,'',0,'post','',0),(584,1,'2017-01-14 00:49:46','2017-01-14 05:49:46','I am genuinely impressed.
\r\nWhen I first tried Puroast Coffee I think there were only three flavors. Now they have quite the variety...and I have to say - it was pretty exciting, as coffee goes, to try the new flavors as they came out. Every coffee roaster out there has their own array of flavors, some boasting a veritable arsenal of them. Many are passable, most need sugar to unlock the actual \"flavor\" of it...and some are downright awful, leaving a nasty aftertaste from the syrups used to create flavor.\r\nPuroast\'s flavors, however, are different.
\r\nAs I\'ve made clear before: if you\'re not drinking Puroast, you\'re doing yourself a disservice. As trivial as it may sound to the casual coffee drinker... not all coffee is created equally, ESPECIALLY flavored coffee. How-so, you ask? Oh let me count the ways...\r\n\r\n\r\nIt\'s no secret I\'m a big Puroast Coffee fan
\r\nIf you follow this blog, you may have seen my Puroast review a while back. The short version is - I ran into them at an obstacle course race (Battlefrog New England) and was super impressed. I stayed in touch, obtained some coffee samples (they had espresso, not coffee, on site), and did a review. To say the review was positively glowing... would be an understatement.\r\n\r\nCoffee is my spirit animal...and Puroast just stands head and shoulders above the rest.\r\n\r\nI was SO over the moon, as a matter of fact, that after my initial product review I had a long chat with their founder and became a Puroast ambassador/athlete of sorts. At the end of the day, aside from the occasional Dunk\'s hot or iced hazelnut...I just can\'t go back to other coffees. Puroast has ruined me for other coffees. It\'s honestly that good. It\'s like Puroast is the One Ring and I\'m freakin\' Golum. I could go on for days...instead go read my Puroast review.\r\n\r\n*ahem*...sorry, I was drooling for a second there...\r\n\r\nSO... as part of that ambassadorship I had the opportunity to try just about every flavor they offer. I honestly have not run into one I didn\'t like.\r\n\r\n
\r\n\r\n\"Roasts\"\r\n\r\nSo, some of these \"flavors\" aren\'t really \"flavors\" like you might think. Instead, they\'re different roasts...and yes, they\'re just as different from each other as hazelnut is from vanilla.\r\n\r\nDark French Roast\r\n\r\nI smell the coffee - both the unbrewed grounds and a brewed cup. Puroast\'s Dark French Roast has a great, deep, rich smell. Not burnt, like some dark roasts. Deep. It has a taste to match. It\'s rich, full-bodied, and dark as night...without being bitter. I know, we\'ve established Puroast isn\'t bitter...but sometimes in flavors where you kind of expect some bitterness...it still catches me off-guard.\r\n\r\nDark Guatemalan Roast\r\n\r\nThe Dark Guatemalan Roast is very similar to the Dark French Roast...but it\'s a bit smokier. I NEVER in a million years would\'ve been able to tell the difference between dark roasts before Puroast.\r\n\r\nI know, sorry I\'m not sorry...I sound like a broken record, but there it is. The low acidity and lack of bitterness strikes again, allowing me to detect flavors...and enjoy flavors...that I have never been able to detect and enjoy before in a cup of coffee.\r\n\r\nEspresso Roast\r\n\r\nI happen to be drinking Espresso Roast right now. This flavor always reminds me of when I first ran into Puroast, as it was their espresso I (unknowingly) tried first. Like, ACTUAL espresso...so smooth I thought it was coffee. Their Espresso Roast is very similar - very smooth, not offensive or bitter as you might expect espresso to be. Definitely a full-bodied profile - the \"true\" taste of espresso is able to shine through.\r\n\r\n\"Flavors\"\r\n\r\nThese are what you expect when you hear \"flavored\". They are very different from each other, VERY different from the various \"dark roasts\" Puroast offers, but they are all VERY tasty. Puroast prefers to use natural flavorings. They blend in these flavors after roasting, when the bean is \"open\" and more receptive to infusion. Once the process is done they do a rigorous taste test, of course, to ensure the finished flavored coffees are nothing but the best.\r\n\r\nChocolate Almond\r\n\r\nI was pretty impressed with the depth of flavor I got out of this one. Puroast Chocolate Almond is a very light brew...not just color...it\'s just not a heavy coffee...if that makes sense. There\'s a subtle semi-sweetness of chocolate to it, which...with the lack of bitterness...you\'re able to get. Also...you almost get the dryness of a raw almond, with overtones of roasted almond. Imagine that...a \"chocolate almond\" flavor that ACTUALLY tastes like chocolate and almond. I think I\'m in love.\r\n\r\nMistletoe Mocha\r\n\r\nThis was another I really wish I could\'ve made last longer. Mistletoe Mocha had a subtle chocolate bitterness - not bitterness like coffee bitterness, more like the bitterness of a dark or semi-sweet chocolate. This flavor wrapped that pure chocolatey goodness up with a warm, medium body. I\'d like another, please.\r\n\r\nToasted Chestnut\r\nVery light flavor - a sweet nutty smell hits you first, then a subtle nutty flavor. The warm, full flavor of the chestnut comes through later on the back of your palate. A nice treat for the holiday season.\r\n\r\nVanilla Nut\r\nIn keeping with the theme of most of their flavored roasts, Vanilla Nut was very subtle and light on the palate. You definitely got a bit of a sweet vanilla taste - a bit more gentle than most \"french vanilla\" coffees you find.\r\n\r\nBourbon Pecan Torte\r\nThis was actually the first Puroast coffee variety I ever tried. Sweet smell right out of the package, as if there\'s an actual pastry hiding inside! The scent after brewing is incredibly similar. Light to medium body, again...very easy on the palate. Aptly named, as it does taste like a rich bourbon pecan torte in your cup. Well Done!\r\n\r\nHazelnut\r\n\r\nI find I often judge coffee companies on their ability to execute a good hazelnut. Not like it\'s the one true coffee flavor to measure all coffee brands by...it just happens to be my favorite, so if you can\'t hack it I\'m probably going to dismiss you as a whole (whether that\'s fair or not). I am happy to report, Puroast nailed it. Their hazelnut has a great subtle, gentle, nutty hazelnut flavor. Not overpowering, but definitely there...just right. It\'s very light on the palate, I\'d call it light body, not quite medium. I could drink this all day.\r\n\r\nNutcracker Sweet\r\nLight bodied and gentle on the palate. It does have a hint of nuttiness to it, but I\'m not sure I\'d call it \"sweet\". A tasty & pleasant brew nonetheless.\r\n\r\n
\r\n\r\nSo WHAT ARE YOU WAITING FOR?!\r\n\r\nRun, don\'t walk, to the supermarket (or...The Puroast Website) and pick one up!\r\nBeat the urge to stay in bed.\r\nWhat\'s YOUR favorite flavor?\r\n\r\n ','Flavor Round-Up - Puroast Coffee','','inherit','closed','closed','','16-revision-v1','','','2017-01-14 00:49:46','2017-01-14 05:49:46','',16,'http://sothisisfitness.com/2017/01/16-revision-v1.html',0,'revision','',0),(142,1,'2016-09-01 12:58:00','2016-09-01 12:58:00','![](\"https://2.bp.blogspot.com/-9-VJSo7-B0Q/V8gjFpiW-8I/AAAAAAAApN0/GwcFmVcE66QnEmqEvlQbfE3BdiBPSjj8wCKgB/s320/IMG_20160821_182203.jpg\")
I am genuinely impressed.
When I first tried Puroast Coffee I think there were only three flavors. Now they have quite the variety...and I have to say - it was pretty exciting, as coffee goes, to try the new flavors as they came out. Every coffee roaster out there has their own array of flavors, some boasting a veritable arsenal of them. Many are passable, most need sugar to unlock the actual \"flavor\" of it...and some are downright awful, leaving a nasty aftertaste from the syrups used to create flavor.
Puroast\'s flavors, however, are different.
As I\'ve made clear before: if you\'re not drinking Puroast, you\'re doing yourself a disservice. As trivial as it may sound to the casual coffee drinker... not all coffee is created equally, ESPECIALLY flavored coffee. How-so, you ask? Oh let me count the ways...
It\'s no secret I\'m a big Puroast fan
If you follow this blog, you may have seen my Puroast Coffee review a while back. The short version is - I ran into them at an obstacle course race (Battlefrog New England) and was super impressed. I stayed in touch, obtained some coffee samples (they had espresso, not coffee, on site), and did a review. To say the review was positively glowing... would be an understatement.
Coffee is my spirit animal...and Puroast just stands head and shoulders above the rest.
I was SO over the moon, as a matter of fact, that after my initial product review I had a long chat with their founder and became a Puroast ambassador/athlete of sorts. At the end of the day, aside from the occasional Dunk\'s hot or iced hazelnut...I just can\'t go back to other coffees. Puroast has ruined me for other coffees. It\'s honestly that good. It\'s like Puroast is the One Ring and I\'m freakin\' Golum. I could go on for days...instead go read my Puroast review.
*ahem*...sorry, I was drooling for a second there...
SO... as part of that ambassadorship I had the opportunity to try just about every flavor they offer. I honestly have not run into one I didn\'t like.
\"Roasts\"
So, some of these \"flavors\" aren\'t really \"flavors\" like you might think. Instead, they\'re different roasts...and yes, they\'re just as different from each other as hazelnut is from vanilla.
Dark French Roast
I smell the coffee - both the unbrewed grounds and a brewed cup. Puroast\'s Dark French Roast has a great, deep, rich smell. Not burnt, like some dark roasts. Deep. It has a taste to match. It\'s rich, full-bodied, and dark as night...without being bitter. I know, we\'ve established Puroast isn\'t bitter...but sometimes in flavors where you kind of expect some bitterness...it still catches me off-guard.
Dark Guatemalan Roast
The Dark Guatemalan Roast is very similar to the Dark French Roast...but it\'s a bit smokier. I NEVER in a million years would\'ve been able to tell the difference between dark roasts before Puroast.
I know, sorry I\'m not sorry...I sound like a broken record, but there it is. The low acidity and lack of bitterness strikes again, allowing me to detect flavors...and enjoy flavors...that I have never been able to detect and enjoy before in a cup of coffee.
Espresso Roast
I happen to be drinking Espresso Roast right now. This flavor always reminds me of when I first ran into Puroast, as it was their espresso I (unknowingly) tried first. Like, ACTUAL espresso...so smooth I thought it was coffee. Their Espresso Roast is very similar - very smooth, not offensive or bitter as you might expect espresso to be. Definitely a full-bodied profile - the \"true\" taste of espresso is able to shine through.
\"Flavors\"
These are what you expect when you hear \"flavored\". They are very different from each other, VERY different from the various \"dark roasts\" Puroast offers, but they are all VERY tasty. Puroast prefers to use natural flavorings. They blend in these flavors after roasting, when the bean is \"open\" and more receptive to infusion. Once the process is done they do a rigorous taste test, of course, to ensure the finished flavored coffees are nothing but the best.
Chocolate Almond
I was pretty impressed with the depth of flavor I got out of this one. Puroast Chocolate Almond is a very light brew...not just color...it\'s just not a heavy coffee...if that makes sense. There\'s a subtle semi-sweetness of chocolate to it, which...with the lack of bitterness...you\'re able to get. Also...you almost get the dryness of a raw almond, with overtones of roasted almond. Imagine that...a \"chocolate almond\" flavor that ACTUALLY tastes like chocolate and almond. I think I\'m in love.
Mistletoe Mocha
This was another I really wish I could\'ve made last longer. Mistletoe Mocha had a subtle chocolate bitterness - not bitterness like coffee bitterness, more like the bitterness of a dark or semi-sweet chocolate. This flavor wrapped that pure chocolatey goodness up with a warm, medium body. I\'d like another, please.
Toasted Chestnut
Very light flavor - a sweet nutty smell hits you first, then a subtle nutty flavor. The warm, full flavor of the chestnut comes through later on the back of your palate. A nice treat for the holiday season.
Vanilla Nut
In keeping with the theme of most of their flavored roasts, Vanilla Nut was very subtle and light on the palate. You definitely got a bit of a sweet vanilla taste - a bit more gentle than most \"french vanilla\" coffees you find.
Bourbon Pecan Torte
This was actually the first Puroast coffee variety I ever tried. Sweet smell right out of the package, as if there\'s an actual pastry hiding inside! The scent after brewing is incredibly similar. Light to medium body, again...very easy on the palate. Aptly named, as it does taste like a rich bourbon pecan torte in your cup. Well Done!
Hazelnut
I find I often judge coffee companies on their ability to execute a good hazelnut. Not like it\'s the one true coffee flavor to measure all coffee brands by...it just happens to be my favorite, so if you can\'t hack it I\'m probably going to dismiss you as a whole (whether that\'s fair or not). I am happy to report, Puroast nailed it. Their hazelnut has a great subtle, gentle, nutty hazelnut flavor. Not overpowering, but definitely there...just right. It\'s very light on the palate, I\'d call it light body, not quite medium. I could drink this all day.
Nutcracker Sweet
Light bodied and gentle on the palate. It does have a hint of nuttiness to it, but I\'m not sure I\'d call it \"sweet\". A tasty & pleasant brew nonetheless.
So WHAT ARE YOU WAITING FOR?!
Run, don\'t walk, to the supermarket (or...Puroast.com) and pick one up! Beat the urge to stay in bed. What\'s YOUR favorite flavor?
','Flavor Round-Up - Puroast Coffee','','inherit','closed','closed','','16-revision-v1','','','2016-09-01 12:58:00','2016-09-01 12:58:00','',16,'http://50.87.248.94/~sothisj4/?p=142',0,'revision','',0),(17,1,'2017-01-01 22:25:01','0000-00-00 00:00:00','I work at a gym.
Working at a gym, it\'s very unprofessional to bash other gyms. Despite that, plenty of gym employees do it. I truly think my gym is the best one in the area (for many reasons) and that it sells itself, so I\'ve never felt compelled to bash others. There is one establishment, however, I cannot deal with.
One. Facility. That I could ever really feel the need to vehemently and vigorously speak about. It is because their entire business model...frankly, everything about them...is built on hypocrisy, lies, and their members\' failure.
Today I want to talk about the five UNFORGIVABLE hypocrisies of Planet Fitness.
','The 5 Unforgivable Hypocrisies Of Planet Fitness','','draft','open','open','','','','','2017-01-01 22:25:01','2017-01-01 22:25:01','',0,'',0,'post','',0),(18,1,'2017-01-01 22:25:12','0000-00-00 00:00:00','I\'ve run a lot of road races.
I\'m not bragging, it\'s just a fact. In 2014 alone I did just shy of 40 races (and would\'ve done more if I hadn\'t broken my knee). I\'ve run in my state and others. Road, trail, mountain, OCR...\"big races\", local \"little guys\", and everything in between. Some are terrible, many are good, some are GREAT.
And one proves itself to be the best, to me, year after year.
Almost two years ago I put together criteria for what makes a great race - \"5 Keys To A Great Race\", I called it. Narragansett Summer Running Festival nails it in all 5.
Post-RaceIt\'s funny, as I refresh myself on what exactly each of those 5 categories entailed...I used a picture from \'Gansett for the \"Post-Race\" category. ','My Absolute Favorite Race - \'Gansett Summer','','draft','open','open','','','','','2017-01-01 22:25:12','2017-01-01 22:25:12','',0,'',0,'post','',0),(194,1,'2017-01-04 00:07:30','2017-01-04 00:07:30','\r\n\r\n\r\n\r\n(Apologies for the double-publish...technical difficulties earlier)\r\n\r\nThere\'s just not enough time in the day (or in the podcast) sometimes. So many things to talk about... Well, today I cover three BIG things! Two of them I cover REALLY well! One is...well...just tough to talk about with saying the same thing everyone else has already said.\r\n\r\n \r\n\r\nThe spotlight here is...The New England Spahtens.\r\n\r\n \r\n\r\nWho, what, why, and how. And more, of course :) And I\'ve got Paul Jones to tell me allllll about it.\r\n\r\n\r\n\r\nHot off the heels of their big win in Mud Run Guide\'s \"Best Of\" OCR awards, I interview Paul Jones, the de facto face of the New England Spahtens! We get into:\r\n\r\n-OCR, and its roots\r\n-The growth of OCR, emergence of the \"Big 3\", and rise/fall of the \"little guys\"\r\n-The origins of The New England Spahtens, and where it is today\r\n-What \"community\" really means...and what it looks like\r\n\r\nIf you\'re interested in checking out the Spahtens, and maybe becoming a part of their crowd, visit the links below! Also, be sure to listen to The NE Spahtens Show. That\'s their podcast, and I assure you, it\'s lovely.\r\n\r\nvisit join.nespahtens.com for all the links you could want!\r\n\r\n \r\n\r\nAfter the interview...I get into a bit about...well...New Year\'s Resolutions. because...well...why wouldn\'t I, right? I just can\'t help myself.\r\n\r\n \r\n\r\nPlease do find me at:\r\n\r\n \r\n\r\nwww.SoTHISIsFitness.com\r\n\r\nwww.Facebook.com/SoTHISIsFitness\r\n\r\nwww.instagram.com/snuffydx\r\n\r\nwww.twitter.com/snuffydx\r\n\r\nSearch \"So THIS Is Fitness\" on iTunes or your favorite podcast listening app. Be sure to SUBSCRIBE, not just download one episode :)\r\n\r\n \r\n\r\nAnd if you like the show, please consider giving us a rating and review on iTunes (or your podcast source of choice). Every little bit helps us pop up higher in search results and get found just a little bit easier.\r\n\r\nLastly, please don\'t be shy - EMAIL ME! Darrell@SoTHISIsFitness.com. I LOVE feedback, would love your questions, comments, or just a \"hey, liked the show!\".\r\n\r\n \r\n\r\nCheck out this episode!','#18 - The New England Spahtens, OCR, & A New Year','','inherit','closed','closed','','7-revision-v1','','','2017-01-04 00:07:30','2017-01-04 00:07:30','',7,'http://50.87.248.94/~sothisj4/?p=194',0,'revision','',0),(19,1,'2017-01-01 22:25:01','0000-00-00 00:00:00','The struggle is real.
Headphones and I have, historically, had a love/hate relationship. I love listening to things while I run, be it music, podcasts, or what have you...and they seem to hate staying in my ears. Really, it\'s quite the symbiosis we\'ve got going on.
I have been through cheap $9 Black Friday throw-aways and I\'ve had the expensive, high-end $150 bluetooth masterpieces...and there\'s always SOMETHING wrong with them.
And finally. FINALLY. I think I\'ve found the one.
It was totally by chance, too.
I\'m one of those guys that LOVES to wander the race expo (when there is one). I like to check out the vendors, the new and exciting \"stuff\" they\'re demo-ing, the apparel, accessories and nutrition I\'m not gonna buy, and the free samples of delicious & nutritious \"stuff\".
As a Falmouth, MA resident, I\'m fortunate enough to have easy entry into the Falmouth Road Race (a 7-ish mile seaside road race you should ABSOLUTELY do if you have the opportunity). At last summer\'s Falmouth Road Race expo I happened upon a booth offering up yet another new pair of headphones. These, however, I recognized - I had seen these promoted on Facebook (guess that works, huh?). Now they\'re in front of me. Now I\'m intrigued.
So, naturally, I chatted the guy up.
I tried a pair out standing there (they always sound great during the controlled on-site demo), and I learned a bit about them. We exchanged business cards and stayed in touch, and after a little back and forth I had a pair of these headphones in my hand to field test and review. After having used them for MANY months, for MANY kinds of workouts and events, I am pleased to say...well, they\'re just fantastic.
What makes a great pair of headphones?
FIT IS CRITICAL.
It doesn\'t matter how amazing your headphones sound...if they don\'t sit and stay in/on your ears properly you\'re never going to hear that amazingness. I could go on for days...yes, fit is that important. At least for me, over-the-ear headphones are much too cumbersome for running or gym workouts, so I\'m left picking through the multitudes of ear buds available.
Wired vs. Wireless
Honestly, this one is really personal preference. Both have their pros and cons. I, personally, have not seen proof that wireless prevents optimal sound quality, so it\'s really up to you whether or not you want to potentially spend a little more for the convenience of no* wires and perhaps remote controls. I prefer bluetooth/wireless. That\'s just me.
Battery Life/Connection
Having great sound quality and a perfect fit don\'t do you much good if they won\'t connect and STAY connected, or if the battery dies after 2 hours. Make sure your chosen headphones, if you pick bluetooth, have a solid, reliable, easy connection and at least 4 - 5 hours of music-listening battery life (phone calls will drain it faster).
Sound Quality!
All of this is kind of a moot point if your headphones sound like a dying cat. You want crisp highs, deep, rich lows, and a solid midrange to tie it together. You would think that\'s a no-brainer...but many companies out there pumping out mediocre products profit off of you not caring about that point.
So how does Reverb\'s ActiveX stack up?
*Disclosure - in case you missed it earlier, I was provided with the product for review. I was not compensated in any way. As always, my opinion is my own, never bought or sold.*
Honestly, I\'m pretty impressed. The ActiveX is doing a lot of things very right.
Fit
The horseshoe design Reverb uses for the ActiveX makes it damn near impossible for these to fall out of your ears, which...at least for me...is half the battle won already. They include three sizes of silicone eartips to ensure proper fit inside your ear (medium worked fine for me).
Battery Life
Bluetooth Connection
Controls/Buttons
Sound Quality
','The Headphones \"Holy Grail\" - Reverb ActiveX','','draft','open','open','','','','','2017-01-01 22:25:01','2017-01-01 22:25:01','',0,'',0,'post','',0),(20,1,'2016-06-15 10:48:00','2016-06-15 14:48:00','It still hasn\'t sunk in.
![](\"https://1.bp.blogspot.com/-6rx2FNuxaDY/V2EuJx75oUI/AAAAAAAAmqc/wkSgtUIh6PwvynJgdHiN2OFlHYuI9DMFQCKgB/s200/PhotoGrid_1464514429103.jpg\")
I ran a 50 mile ultramarathon...
Wow. Honestly I\'m still in disbelief. Of...like...the whole thing.
I learned a lot during Pineland 50...both about myself and about life in general. I know, that sounds corny, cheesy, and painfully cliche...but it is what it is.
I\'ve been pretty lazy for the last two weeks (yikes)...it\'s about time I get back on it, get back into \"training mode\", and finally put together this race report.
And gee willy, what a race report it is...
OK, so I embellished a little...
It\'s a race report like any other. Except... it\'s for an Ultramarathon...so that makes it...special? I don\'t know, just grasping at straws here trying to continue feeling like a unicorn.
Know what, screw that, of course I still feel special, and rightly so. One more time...
50 miles.
*ahem* Sorry guys...my \"entitled millenial\" was showing. I\'m done now. really...
According to my buddy Dave (an avid marathoner), at the end of the day it was actually a pretty challenging course. So let\'s talk about THAT... since I\'m sure that\'s what most of you are really here for. (That and my charming wit, obviously)
Pineland - A lovely weekend on the farm
The Salomon Trail Running Festival at Pineland Farms (Pineland for short) takes place at (you guessed it) Pineland Farms and has 7 races over 2 days. Saturday features a 5K, Barefoot 5K, Canicross 5K (5k with your dog), and 10K. Sunday features the distance runs - 25K, 50K, and 50 Mile.
I have no real experience with the Saturday course - rather than run it, I was working as one of the event timers with RaceWire that day. What I CAN tell you is the weather was positively OPPRESSIVE that day. It was SUPER hot, SUPER humid, the sun was beating down, and apparently there was some sort of \"ozone warning\"? I don\'t even know what that is. Conditions were so bad that the 10K course was almost cut in half and some health officials would\'ve probably been just as happy if the Saturday events just...got called off. I\'m glad they didn\'t - if I were a runner I would\'ve been PISSED at that...leave the choice to ME (which they did...downgrades were encouraged).
For the most part it seemed like everyone had a pretty good time on Saturday, and it was kinda fun to see people running a race with their dogs.
And then came Sunday...
![](\"https://4.bp.blogspot.com/-XsxmSMMFr4A/V16r44VVo6I/AAAAAAAAmmU/EDAKm-kFKwARL_bE52XdFnUpjnxY2KUrwCKgB/s320/20160529_060009.jpg\")
Started my day off strong...with a freaking 2:30 am wake-up. While I might not have been working as a timer Sunday...my wife still was. So at 2:30 am up she was, and so was I. By 3:15 we (and the other timers) had left the hotel and were on-site by 3:30. I took some time to wake up, acclimate, and blog some final pre-race thoughts.
It was surreal...just like it always is before a new distance. Mom and Dad (my crew) showed up at 5 AM just as instructed, and we went over the packet, aid station plan, and pace chart one more time. Then 6 AM came...and off I went.
A Course So Nice You\'ll Do It Thrice!
I spared the aid station volunteers (and my support crew) from that OBVIOUS joke on race day, don\'t worry.
![](\"https://4.bp.blogspot.com/-8m_R18QnShs/V16riGBx7gI/AAAAAAAAmmM/cYrKQxGxhkML4YJR0uMsTA8gMsa-BWrAACLcB/s400/pineland%2B50%2Bmap.JPG\")
One of the things I liked about this course was how it was easy to mentally (and visually) break it up. I kind of split the course into \"The Grove Side\" and \"The Far Side\" (or \"The Yurt Side\").
The way the course was laid out, you hit aid stations multiple times - a total of 8 aid station stops on the 25K course. This was another (much appreciated) way to mentally break down the course into bite-size chunks.
So that\'s a 25K course - 50K runners did that twice and 50 Milers (me) did that 3 times plus a 3ish mile loop beforehand.
Ultra-long distance breeds...new challenges...
The course didn\'t look too bad on paper...but man...those rolling hills will get you.
![](\"https://2.bp.blogspot.com/-BI3by3pyUME/V16uGUQwd7I/AAAAAAAAmnE/OGUwBSqzxyw1W5d1SXkOVJwcw1OjnIlxwCKgB/s320/PhotoGrid_1465822715567.jpg\")
![](\"https://1.bp.blogspot.com/-vIJNpGTN_Ko/V16u-L5WLSI/AAAAAAAAmnU/VfU5yd353IU2k0TqBlHGwP5FHmaf0DNDgCKgB/s320/Screenshot_20160613-090047.png\")
Yeah...didn\'t think it\'d add up like that beforehand. Had this only been a marathon (I can\'t believe I just said that) it might\'ve been more manageable... but when you\'re talking such a long distance EVERYTHING adds up. Including GPS watch fluctuations/issues.
THAT was more than a little obnoxious. I know I covered 50 miles, but between typical GPS watch \"non-exactness\" and my not running down the exact middle of the course the whole time...over the course of 50 miles I lost about .7 on my gps log. boo. Let\'s be clear here (mostly for myself)...I ran THE WHOLE 50 GOD DAMNED MILES. Stupid gps...
The course itself certainly did have its challenges - in addition to those rolling hills there were some sections of the course I absolutely DESPISED - not because they weren\'t good...because they were freaking hard to run on (especially 40 miles in).
For the life of me, I can\'t remember where it was beyond just \"halfway through The Yurt Side\" of the loop...but there were parts of the course that went on the edges of farm fields, and the trail was sloped down and to the left. It sucked to run on. And with distance...comes compounded suck (the third lap of that was brutal).
It was also kind of tough running through the thick field grass for some stretches...like running through an unmowed-lawn-on-steroids. Every time I was getting a little \"ugh\" about the course and the challenge, though, there would be an aid station or the festival area...and I\'d perk up a bit.
Course support was pretty stellar
Honestly, if push came to shove... you COULD totally run this race without crew or probably even a freaking waistpack/vest. I don\'t recommend it...but the point remains... The aid stations were practically a runner\'s buffet, and you basically never went more than 3 miles without hitting one. I\'m talking boiled potatoes, chips, pretzels, chocolate, nuts, candy, water/gatorate/soda, pickles, pickle juice, pb & j...sweet lord they had it all! Except bacon. Slackers.
And I would be remiss if I didn\'t mention MY course support.
![](\"https://3.bp.blogspot.com/-pXHO4QWvv04/UkJWoEZkrcI/AAAAAAAABx4/MvwYwpAAlg0JLhGfVXI5b8Yg2zU1b1zBwCKgB/s200/ccnclogo.jpg\")
First off - Cape Cod Nutrition Corner. If it weren\'t for them I wouldn\'t have been able to do any of this in the first place. They sponsored me into the races and all the supplements/hydration I used during training and on race day came from them. They\'re the reason I can do Ghost Train 100, too! I\'m proud to run as a Team CCNC Sponsored Athlete...their only runner, and CERTAINLY their only ULTRArunner :)
![](\"https://1.bp.blogspot.com/-XLzPt-tllJU/V2CRaL6YfLI/AAAAAAAAmp8/WAe23V46DRgadszH3BQfYdYDzvN7hbiLwCLcB/s200/ads-78983-1443884053.73.png\")
Then there\'s Jason from Grin Hola - he didn\'t sponsor me...but he DID hand-deliver his amazing granola (review coming) direct to my doorstep 2 days prior to the race to ensure I had the appropriate fuel for race day. WOW. So thank you! It was one of few \"real foods\" I could deal with after mile 30. (stuff is MAGICAL)
And...last but not least...the most important one of all...
That\'s right, dear old Mom \'n\' Dad holdin\' down the fort on race day! Dad posted up in The Grove and Mom at Final Mile Aid Station. We kinda whiffed on my first pass, we got me on 2, 3 and 4, and for 5 and 6 (sorry Mom) I basically told them to pound sand because \"I just need to FINISH\". So...thanks for dealing with that.
And they knew...they KNEW...I went out too fast on loop 1. They knew because they paid attention to the pace chart I meticulously crafted (here it is for those who were asking). I was LITERALLY \"off the chart\" on my first loop. Too fast. Did I listen? No. Of course not. Mistake #2. #1 was going faster than I knew I should in the first place. Don\'t worry, it TOTALLY caught up to me on loop 2...and that\'s where I learned something vaulable...that I think I already knew...
The people make the event.
Despite the in-the-moment suck, I DID have an enjoyable time...and it was largely due to the people. The aid station volunteers were either cheerful & pleasant or downright bursting with excitement. The festival area (\"The Grove\") was awesome too - the energy was great to lift you up. On my 2nd loop through The Grove a woman from Team Six03 was borderline lunatic with her \"WOO\" screams (hah).
![](\"https://4.bp.blogspot.com/-54aEUaVX0cw/V2Et95Qn9II/AAAAAAAAmqU/MufSVz58vy4iY5ZMdzpJjaR3B6e_aLLzQCKgB/s320/IMG_20160529_052016.jpg\")
Attitude is everything.
I know how BS that sounds...but it\'s true. When you\'re fighting such a huge mental battle, positivity, self-confidence, and a \"can-do attitude\" are literally the only things keeping one foot landing in front of the other. That\'s why the aid stations, The Grove, my crew, and my wife at the RaceWire timing table were all so important. Having those boosts helped make my staying positive possible. In my efforts to stay upbeat and \"yes I can\"...a realization dawned on me:
Everything they say about Ultras is true.
It\'s all the same after mile 30. Yes, really. The pain was the same from mile 30 to mile 50. My nutrition struggles were the same. My feet felt the same. Everything really was the same. It got no better, but it got no worse. Same. It became mental. The last 15 miles were tough. The last 10 were harder. The final 5 were the worst...
and that\'s when I found \"the dark place\".
They say that mentally you\'ll go to \"a dark place\" late in the race...and I almost got out without hitting it... but I found it. It wasn\'t what I expected, though. It wasn\'t gloom and doom about succeeding in the 50 miler I was running. It wasn\'t \"Oh God, what the hell am I doing.\" \"I can\'t do this.\" etc...
It was about Ghost Train 100.
The exact thought was \"What the actual f**k did I get myself INTO?! I can barely finish THIS...how in the HELL am I going to do 100 miles 5 months from now?! I can\'t do 100 miles! I\'m fighting just to get to HALF OF THAT!\". I was stressing. I was bargaining with myself. 5 months away I was telling myself it was OK to accept anything over 50. Just make it to 60 that day. that\'ll be a win. And then I got a grip...
and in that dark place, I found myself.
It was almost a moment of awakening. Like the fog cleared and I saw behind the curtain. I saw the struggle for what it really was - mental. I resolved that right now, with less than 5 miles left, it\'s time to focus on TODAY, not tomorrow.
And today...I knew I could do it. I knew the whole time. The giveaway was that my doubt in the darkness wasn\'t about the 50. EVEN IN THE DARKNESS I knew I could finish this race. I remembered...this is how I felt in the final 3 miles of my first half-marathon. This is the same loathing and self-doubt I felt at mile 20 of my first marathon. I was ready to swear off running altogether then, too.
And I finished both of those only to move on to either a faster finish next time...or the next longest race. And today would be no different.
So I picked it up. I tried to move with purpose again. I demanded speed - had to go as fast as possible, I could still break 12 hours! Just GO.
And as I fought my way back through the final miles I knew. As I came through the clearing to the Final Mile Aid Station for the last time...to Mile 49.1...I knew. As I approached the fork...left for 2nd and 3rd lap, right for finish...I knew.
And when I finally took that right...and turned the corner... and saw my wife on the other side of the finish arch with my green cowbell in her hands...I knew...
![](\"https://2.bp.blogspot.com/-D7bfs9_fr1w/V197MxOTGvI/AAAAAAAAmpQ/kElFoMsqJrs0F2AiqeFFMpagOAVLgYuUQCKgB/s320/PhotoGrid_1464650883950.jpg\")
...I had overcome the final obstacle: myself. ','Pineland 50 - The Come-Down','','publish','open','open','','pineland-50-the-come-down','','','2017-01-21 08:52:32','2017-01-21 13:52:32','',0,'',0,'post','',0),(146,1,'2016-06-15 10:48:00','2016-06-15 10:48:00','It still hasn\'t sunk in.
I ran a 50 mile ultramarathon...
Wow. Honestly I\'m still in disbelief. Of...like...the whole thing.
I learned a lot during Pineland 50...both about myself and about life in general. I know, that sounds corny, cheesy, and painfully cliche...but it is what it is.
I\'ve been pretty lazy for the last two weeks (yikes)...it\'s about time I get back on it, get back into \"training mode\", and finally put together this race report.
And gee willy, what a race report it is...
OK, so I embellished a little...
It\'s a race report like any other. Except... it\'s for an Ultramarathon...so that makes it...special? I don\'t know, just grasping at straws here trying to continue feeling like a unicorn.
Know what, screw that, of course I still feel special, and rightly so. One more time...
50 miles.
*ahem* Sorry guys...my \"entitled millenial\" was showing. I\'m done now. really...
According to my buddy Dave (an avid marathoner), at the end of the day it was actually a pretty challenging course. So let\'s talk about THAT... since I\'m sure that\'s what most of you are really here for. (That and my charming wit, obviously)
Pineland - A lovely weekend on the farm
The Salomon Trail Running Festival at Pineland Farms (Pineland for short) takes place at (you guessed it) Pineland Farms and has 7 races over 2 days. Saturday features a 5K, Barefoot 5K, Canicross 5K (5k with your dog), and 10K. Sunday features the distance runs - 25K, 50K, and 50 Mile.
I have no real experience with the Saturday course - rather than run it, I was working as one of the event timers with RaceWire that day. What I CAN tell you is the weather was positively OPPRESSIVE that day. It was SUPER hot, SUPER humid, the sun was beating down, and apparently there was some sort of \"ozone warning\"? I don\'t even know what that is. Conditions were so bad that the 10K course was almost cut in half and some health officials would\'ve probably been just as happy if the Saturday events just...got called off. I\'m glad they didn\'t - if I were a runner I would\'ve been PISSED at that...leave the choice to ME (which they did...downgrades were encouraged).
For the most part it seemed like everyone had a pretty good time on Saturday, and it was kinda fun to see people running a race with their dogs.
And then came Sunday...
Started my day off strong...with a freaking 2:30 am wake-up. While I might not have been working as a timer Sunday...my wife still was. So at 2:30 am up she was, and so was I. By 3:15 we (and the other timers) had left the hotel and were on-site by 3:30. I took some time to wake up, acclimate, and blog some final pre-race thoughts.
It was surreal...just like it always is before a new distance. Mom and Dad (my crew) showed up at 5 AM just as instructed, and we went over the packet, aid station plan, and pace chart one more time. Then 6 AM came...and off I went.
A Course So Nice You\'ll Do It Thrice!
I spared the aid station volunteers (and my support crew) from that OBVIOUS joke on race day, don\'t worry.
One of the things I liked about this course was how it was easy to mentally (and visually) break it up. I kind of split the course into \"The Grove Side\" and \"The Far Side\" (or \"The Yurt Side\").
The way the course was laid out, you hit aid stations multiple times - a total of 8 aid station stops on the 25K course. This was another (much appreciated) way to mentally break down the course into bite-size chunks.
So that\'s a 25K course - 50K runners did that twice and 50 Milers (me) did that 3 times plus a 3ish mile loop beforehand.
Ultra-long distance breeds...new challenges...
The course didn\'t look too bad on paper...but man...those rolling hills will get you.
Yeah...didn\'t think it\'d add up like that beforehand. Had this only been a marathon (I can\'t believe I just said that) it might\'ve been more manageable... but when you\'re talking such a long distance EVERYTHING adds up. Including GPS watch fluctuations/issues.
THAT was more than a little obnoxious. I know I covered 50 miles, but between typical GPS watch \"non-exactness\" and my not running down the exact middle of the course the whole time...over the course of 50 miles I lost about .7 on my gps log. boo. Let\'s be clear here (mostly for myself)...I ran THE WHOLE 50 GOD DAMNED MILES. Stupid gps...
The course itself certainly did have its challenges - in addition to those rolling hills there were some sections of the course I absolutely DESPISED - not because they weren\'t good...because they were freaking hard to run on (especially 40 miles in).
For the life of me, I can\'t remember where it was beyond just \"halfway through The Yurt Side\" of the loop...but there were parts of the course that went on the edges of farm fields, and the trail was sloped down and to the left. It sucked to run on. And with distance...comes compounded suck (the third lap of that was brutal).
It was also kind of tough running through the thick field grass for some stretches...like running through an unmowed-lawn-on-steroids. Every time I was getting a little \"ugh\" about the course and the challenge, though, there would be an aid station or the festival area...and I\'d perk up a bit.
Course support was pretty stellar
Honestly, if push came to shove... you COULD totally run this race without crew or probably even a freaking waistpack/vest. I don\'t recommend it...but the point remains... The aid stations were practically a runner\'s buffet, and you basically never went more than 3 miles without hitting one. I\'m talking boiled potatoes, chips, pretzels, chocolate, nuts, candy, water/gatorate/soda, pickles, pickle juice, pb & j...sweet lord they had it all! Except bacon. Slackers.
And I would be remiss if I didn\'t mention MY course support.
First off - Cape Cod Nutrition Corner. If it weren\'t for them I wouldn\'t have been able to do any of this in the first place. They sponsored me into the races and all the supplements/hydration I used during training and on race day came from them. They\'re the reason I can do Ghost Train 100, too! I\'m proud to run as a Team CCNC Sponsored Athlete...their only runner, and CERTAINLY their only ULTRArunner :)
Then there\'s Jason from Grin Hola - he didn\'t sponsor me...but he DID hand-deliver his amazing granola (review coming) direct to my doorstep 2 days prior to the race to ensure I had the appropriate fuel for race day. WOW. So thank you! It was one of few \"real foods\" I could deal with after mile 30. (stuff is MAGICAL)
And...last but not least...the most important one of all...
That\'s right, dear old Mom \'n\' Dad holdin\' down the fort on race day! Dad posted up in The Grove and Mom at Final Mile Aid Station. We kinda whiffed on my first pass, we got me on 2, 3 and 4, and for 5 and 6 (sorry Mom) I basically told them to pound sand because \"I just need to FINISH\". So...thanks for dealing with that.
And they knew...they KNEW...I went out too fast on loop 1. They knew because they paid attention to the pace chart I meticulously crafted (here it is for those who were asking). I was LITERALLY \"off the chart\" on my first loop. Too fast. Did I listen? No. Of course not. Mistake #2. #1 was going faster than I knew I should in the first place. Don\'t worry, it TOTALLY caught up to me on loop 2...and that\'s where I learned something vaulable...that I think I already knew...
The people make the event.
Despite the in-the-moment suck, I DID have an enjoyable time...and it was largely due to the people. The aid station volunteers were either cheerful & pleasant or downright bursting with excitement. The festival area (\"The Grove\") was awesome too - the energy was great to lift you up. On my 2nd loop through The Grove a woman from Team Six03 was borderline lunatic with her \"WOO\" screams (hah).
Attitude is everything.
I know how BS that sounds...but it\'s true. When you\'re fighting such a huge mental battle, positivity, self-confidence, and a \"can-do attitude\" are literally the only things keeping one foot landing in front of the other. That\'s why the aid stations, The Grove, my crew, and my wife at the RaceWire timing table were all so important. Having those boosts helped make my staying positive possible. In my efforts to stay upbeat and \"yes I can\"...a realization dawned on me:
Everything they say about Ultras is true.
It\'s all the same after mile 30. Yes, really. The pain was the same from mile 30 to mile 50. My nutrition struggles were the same. My feet felt the same. Everything really was the same. It got no better, but it got no worse. Same. It became mental. The last 15 miles were tough. The last 10 were harder. The final 5 were the worst...
and that\'s when I found \"the dark place\".
They say that mentally you\'ll go to \"a dark place\" late in the race...and I almost got out without hitting it... but I found it. It wasn\'t what I expected, though. It wasn\'t gloom and doom about succeeding in the 50 miler I was running. It wasn\'t \"Oh God, what the hell am I doing.\" \"I can\'t do this.\" etc...
It was about Ghost Train 100.
The exact thought was \"What the actual f**k did I get myself INTO?! I can barely finish THIS...how in the HELL am I going to do 100 miles 5 months from now?! I can\'t do 100 miles! I\'m fighting just to get to HALF OF THAT!\". I was stressing. I was bargaining with myself. 5 months away I was telling myself it was OK to accept anything over 50. Just make it to 60 that day. that\'ll be a win. And then I got a grip...
and in that dark place, I found myself.
It was almost a moment of awakening. Like the fog cleared and I saw behind the curtain. I saw the struggle for what it really was - mental. I resolved that right now, with less than 5 miles left, it\'s time to focus on TODAY, not tomorrow.
And today...I knew I could do it. I knew the whole time. The giveaway was that my doubt in the darkness wasn\'t about the 50. EVEN IN THE DARKNESS I knew I could finish this race. I remembered...this is how I felt in the final 3 miles of my first half-marathon. This is the same loathing and self-doubt I felt at mile 20 of my first marathon. I was ready to swear off running altogether then, too.
And I finished both of those only to move on to either a faster finish next time...or the next longest race. And today would be no different.
So I picked it up. I tried to move with purpose again. I demanded speed - had to go as fast as possible, I could still break 12 hours! Just GO.
And as I fought my way back through the final miles I knew. As I came through the clearing to the Final Mile Aid Station for the last time...to Mile 49.1...I knew. As I approached the fork...left for 2nd and 3rd lap, right for finish...I knew.
And when I finally took that right...and turned the corner... and saw my wife on the other side of the finish arch with my green cowbell in her hands...I knew...
...I had overcome the final obstacle: myself. ','Pineland 50 - The Come-Down','','inherit','closed','closed','','20-revision-v1','','','2016-06-15 10:48:00','2016-06-15 10:48:00','',20,'http://50.87.248.94/~sothisj4/?p=146',0,'revision','',0),(21,1,'2016-05-30 00:25:00','2016-05-30 04:25:00','As I sit here... at 4 am...staring at the calm, quiet, not-yet-sunlit festival area...I find myself marveling at this whole thing.
Ultramarathon.
Like...this is really a thing...and I\'m freaking DOING it today...
Whoa.
It has occurred to me at several points throughout this journey that many people don\'t really get it. Like...ok, you want a big achievement, you work hard and go do a marathon...good for you, that\'s a big deal. Now shut up about it and go to work on Monday.
But longer? ...why?
It\'s only now, sitting here, hours from the start, that I truly understand why I\'m here.
There\'s something deeper here.
It\'s been an interesting ride these last 7 months. Up until now, the way its always gone is I register for a new distance, I kinda pee my pants a little bit with a mixture of terror and excitement, then I train, show up on race day, have that surreal moment in the first mile of \"oh my god I\'m really doing this\" and then I finish, hurrah.
Not to get all hippie-dippie, but ever since pulling the trigger in (I think) November I think I knew this time was going to be different. I registered for the 50K and after the first 15 minutes of \"oh God\"...I started to plan. Really plan. At that point I realized if I could do 50K I could do 50 Mile, so I upgraded. And somewhere in that process I discovered the \"ultrarunning community\".
Finding my way into the \"Ultra community\"... and learning what it is...its been a trip. It\'s a very different world from that of traditional running. The people seem to be...so much more laid back. So relaxed. They\'re not all about the glitz, glamour, flashy finisher medals, and the general to-do that typically comes with road races. The people also seem to be pretty...chill...about the fact they\'re running 30 - 100 miles or more.
I guess that makes sense when you consider...
You can pretty much run forever if you slow down.
And these people get that. It\'s not about speed. It\'s not about being the best, it\'s not about the split seconds you beat that guy by. It\'s hardly about competition at all. It seems to me that this is about willpower, determination, and the triumph of the human spirit.
Maybe I\'m being naive here. Maybe I\'m still too much the uninitiated newbie. But that\'s how this seems to me. Especially today.
Why?
Because I know my training was good. I know my fitness level is there. I know, physically, I can do this. At this point, it\'s all mental. I\'m going to hit points where I question why I\'m doing this. I\'m going to want to stop. Quit. Sit down. I\'m going to look at my Garmin and say \"sweet Jesus I have 30 miles left\". And I\'m going to have to dig deep and find it within myself to continue. To persevere. To fight back the demons clawing at my heels and whispering in my ear demanding I stop and give in to the fatigue and the enormity of what I\'ve set out to do.
That is why I\'m here.
I\'ve come to conquer something. Not a distance. Not a trail. Not a mountain. Something within myself. Something we all have deep within ourselves. That voice that says \"no, you can\'t\". Damnit, Yes I Can. And I WILL.
And if I can do THIS...I can do anything.','Ultramarathons - Understanding Why','','publish','open','open','','ultramarathons-understanding-why','','','2017-01-08 23:22:30','2017-01-09 04:22:30','',0,'',0,'post','',0),(22,1,'2016-05-17 15:26:00','2016-05-17 19:26:00','In the last three years I\'ve learned a lot about myself, my body, and what we\'re all capable of. I\'ve witnessed people achieve some amazing transformations, milestones and accomplishments, and I\'ve had my own fair share as well. With each success I have, each wall I break down...I can\'t help but want to see what\'s next. What ELSE can be accomplished that was previously \"impossible\"?
![](\"https://3.bp.blogspot.com/-WTu3TdSMdoQ/Vzscl2MuCqI/AAAAAAAAj8Y/gZ_Hk9w9b9wdWLhNNhpEZzC2jLkW5ffrQCLcB/s320/PhotoGrid_1463490308278.jpg\")
I kind of threw this out there at the end of the year...but didn\'t really get into it. This past November I decided to leap off the edge and see, once and for all, how deep the rabbit hole really goes. I decided to see just how far I can come from my starting point of 305 lbs. I decided 2016 is the year of the Ultramarathon.
The final challenge? 100 miles.
Wait...what?
Yeah...like I said, I more or less announced this in a post last December. I realize now, though, that I kind of just used the announcement as a means to make a point (and frankly, looking back, I sounded like an ass doing it). Maybe I was going for shock value...maybe I was drunk on coffee...who knows. Point is...I didn\'t explain the whys and wherefores of what really is kind of a momentous thing. I most certainly did not do the thing justice, that\'s for sure. I owe it to myself, those supporting me, and to the thing itself to explain what the hell this is all about...and why on God\'s green Earth someone would choose to do it.
So...yes. My latest challenge...perhaps the final, top rung of the achievement ladder left to climb...I am delving into the world of the Ultramarathon.
Ultramarathon?
Yes, I\'m not making that word up. An Ultramarathon is a running event longer than marathon distance (26.2 miles). There are two kinds - either time-limit (as far as you can go in 6, 12, 24, 48 hours) or the traditional \"distance goal\" (50K, 50 Mile, 100K, 100 Mile). So...what have I chosen to do?
50 and 100. Yes, Miles.
Those are my two big goals this year. First I\'m running the Pineland Farms Trail Festival 50 Miler on 5/29/16. After that...October 22nd to 23rd 2016...Ghost Train Rail Trail Race, where I\'ve got 30 hours to achieve my goal of 100 miles. As my prize, I\'ll bring home a big green cowbell (Pineland 50) and a rail spike (Ghost Train 100).
\"You\'re insane.\"
Am I, though? Earlier this month I had my last big training weekend - Saturday 4/30 I ran 18 miles. 12 hours later, on Sunday morning, I ran the Providence Marathon. I only slept 4.5 hours in between the two...and I finished Providence in a new personal best marathon time. In the two days after...aside from a slight twinge in my left shin (which we\'ll talk about another day) I felt fine. Literally hopping up and down. That\'s exactly the kind of shape I want and need to be in with a 50 mile race just weeks away. As insane as it might seem...I\'m actually ready for this thing.
The initial decision itself...THAT was a leap. It didn\'t happen all at once, either.
At first I registered for 50K. I was nervous. It was DEFINITELY a big deal for me. But once I got over the initial shock I realized...if I can do a marathon, I can do a 50K (so I felt better). And if I could do 50K, I could do 50 Mile (so I upgraded my registration). And if, at that point, I can finish a 50 Miler...well, just keep training and I\'ll have the best shot possible at finishing my first 100 mile race. It\'s all about the training and trusting the process.
That training, though, HAS been insane.
Those who follow this blog may have noticed...I haven\'t written a whole lot lately. It wasn\'t really on purpose...its more a result of my free time being completely consumed by training for this latest undertaking. In case you haven\'t figured it out on your own yet...training for an ultramarathon means one thing...
You run. All the time. Forever.
Honestly though, I feel like all I do is run. I\'ll spend a good 10+ hours a week running (half of that on the weekend alone). I have to get up at the crack of dawn to get it done so I either get to work on time (weekday) or don\'t blow half my day running (weekend). The downside is obvious...but on the bright side?
I can go run 10 miles without even thinking about it.
My body has reached a point where I could nap through a 5 miler. That intense weekend of Providence Marathon? I was fully recovered in just a couple days. It\'s incredible to stop and think about how much I\'ve improved my fitness...and sometimes I still marvel at the fact that I really am an athlete. I\'m training for a thing that such a small percentage of the population even considers doing...even knows exists. I\'m not the fastest guy out there...but when you\'re taking on 50 and 100 miles...simply finishing is an accomplishment.
![](\"https://3.bp.blogspot.com/-lthCN9gpIWs/Vzsc5v3_vXI/AAAAAAAAj8c/LBTpKKjX_wM0S6Qs5GbR0HAY-xLSsW8EQCLcB/s320/PhotoGrid_1463489144103.jpg\")
That is why I choose to do this.
Because I can. And years ago, as far as I or anyone who knew me was concerned...it was impossible. Now that I know what I know and have achieved what I have achieved...I want to see just how far I can climb. With my friends and family behind me, and with the support of awesome sponsors like Cape Cod Nutrition Corner, I know...
This Is My Time.
I\'m gonna get that cowbell. And damn it all...I\'m coming for that rail spike. And if I can...anyone can. Go get it - I\'ll see you at the finish.','The Quest For 100','','publish','open','open','','the-quest-for-100','','','2017-01-21 08:51:21','2017-01-21 13:51:21','',0,'',0,'post','',0),(148,1,'2016-05-17 15:26:00','2016-05-17 15:26:00','In the last three years I\'ve learned a lot about myself, my body, and what we\'re all capable of. I\'ve witnessed people achieve some amazing transformations, milestones and accomplishments, and I\'ve had my own fair share as well. With each success I have, each wall I break down...I can\'t help but want to see what\'s next. What ELSE can be accomplished that was previously \"impossible\"?
I kind of threw this out there at the end of the year...but didn\'t really get into it. This past November I decided to leap off the edge and see, once and for all, how deep the rabbit hole really goes. I decided to see just how far I can come from my starting point of 305 lbs. I decided 2016 is the year of the Ultramarathon.
The final challenge? 100 miles.
Wait...what?
Yeah...like I said, I more or less announced this in a post last December. I realize now, though, that I kind of just used the announcement as a means to make a point (and frankly, looking back, I sounded like an ass doing it). Maybe I was going for shock value...maybe I was drunk on coffee...who knows. Point is...I didn\'t explain the whys and wherefores of what really is kind of a momentous thing. I most certainly did not do the thing justice, that\'s for sure. I owe it to myself, those supporting me, and to the thing itself to explain what the hell this is all about...and why on God\'s green Earth someone would choose to do it.
So...yes. My latest challenge...perhaps the final, top rung of the achievement ladder left to climb...I am delving into the world of the Ultramarathon.
Ultramarathon?
Yes, I\'m not making that word up. An Ultramarathon is a running event longer than marathon distance (26.2 miles). There are two kinds - either time-limit (as far as you can go in 6, 12, 24, 48 hours) or the traditional \"distance goal\" (50K, 50 Mile, 100K, 100 Mile). So...what have I chosen to do?
50 and 100. Yes, Miles.
Those are my two big goals this year. First I\'m running the Pineland Farms Trail Festival 50 Miler on 5/29/16. After that...October 22nd to 23rd 2016...Ghost Train Rail Trail Race, where I\'ve got 30 hours to achieve my goal of 100 miles. As my prize, I\'ll bring home a big green cowbell (Pineland 50) and a rail spike (Ghost Train 100).
\"You\'re insane.\"
Am I, though? Earlier this month I had my last big training weekend - Saturday 4/30 I ran 18 miles. 12 hours later, on Sunday morning, I ran the Providence Marathon. I only slept 4.5 hours in between the two...and I finished Providence in a new personal best marathon time. In the two days after...aside from a slight twinge in my left shin (which we\'ll talk about another day) I felt fine. Literally hopping up and down. That\'s exactly the kind of shape I want and need to be in with a 50 mile race just weeks away. As insane as it might seem...I\'m actually ready for this thing.
The initial decision itself...THAT was a leap. It didn\'t happen all at once, either.
At first I registered for 50K. I was nervous. It was DEFINITELY a big deal for me. But once I got over the initial shock I realized...if I can do a marathon, I can do a 50K (so I felt better). And if I could do 50K, I could do 50 Mile (so I upgraded my registration). And if, at that point, I can finish a 50 Miler...well, just keep training and I\'ll have the best shot possible at finishing my first 100 mile race. It\'s all about the training and trusting the process.
That training, though, HAS been insane.
Those who follow this blog may have noticed...I haven\'t written a whole lot lately. It wasn\'t really on purpose...its more a result of my free time being completely consumed by training for this latest undertaking. In case you haven\'t figured it out on your own yet...training for an ultramarathon means one thing...
You run. All the time. Forever.
Honestly though, I feel like all I do is run. I\'ll spend a good 10+ hours a week running (half of that on the weekend alone). I have to get up at the crack of dawn to get it done so I either get to work on time (weekday) or don\'t blow half my day running (weekend). The downside is obvious...but on the bright side?
I can go run 10 miles without even thinking about it.
My body has reached a point where I could nap through a 5 miler. That intense weekend of Providence Marathon? I was fully recovered in just a couple days. It\'s incredible to stop and think about how much I\'ve improved my fitness...and sometimes I still marvel at the fact that I really am an athlete. I\'m training for a thing that such a small percentage of the population even considers doing...even knows exists. I\'m not the fastest guy out there...but when you\'re taking on 50 and 100 miles...simply finishing is an accomplishment.
That is why I choose to do this.
Because I can. And years ago, as far as I or anyone who knew me was concerned...it was impossible. Now that I know what I know and have achieved what I have achieved...I want to see just how far I can climb. With my friends and family behind me, and with the support of awesome sponsors like Cape Cod Nutrition Corner, I know...
This Is My Time.
I\'m gonna get that cowbell. And damn it all...I\'m coming for that rail spike. And if I can...anyone can. Go get it - I\'ll see you at the finish.','The Quest For 100','','inherit','closed','closed','','22-revision-v1','','','2016-05-17 15:26:00','2016-05-17 15:26:00','',22,'http://50.87.248.94/~sothisj4/?p=148',0,'revision','',0),(23,1,'2017-01-01 22:25:08','0000-00-00 00:00:00','I\'ve barely written anything for months.
So far this year I\'ve written one thing, and last year I wrote half as much as the year before. My own personal to-do list has gone largely untouched day to day. The things I want to do...and the things I really SHOULD do...simply end up...not done. My days have become, mainly, run/work/sleep. On the whole, barring some occasional blips of fun... I\'m kind of just...surviving.
And it dawns on me that this is the same thing that happens to so many people I run into. Members at my gym who vanish for a while (and even some who don\'t vanish). People who come to TRY my gym but don\'t join. Friends I haven\'t seen. Family I haven\'t talked to. My wife, who feels tired all the time. We\'re all just surviving...but none of us are truly thriving.
So what\'s the difference? And once we figure it out...how do we break out and truly live?
Life is busy.
Let me take you through what has become my typical day.
My first alarm goes off at 5 am, or maybe a touch before that...because I know myself. I don\'t actually end up on the couch with a cup of coffee until about 5:30 am. By 6:20 I finally get out the door for my morning run. Bear in mind I a.) am SUPPOSED to be running by 6 am and b.) don\'t actually manage to accomplish anything during that coffee time. Then fly through shower, work 9-7, and then an hour and a half in bed watching TV with my wife because we\'re too exhausted and brain-dead to accomplish anything productive. Rinse & repeat. Sound familiar?
Like I said...it\'s run, work, sleep. I\'m fortunate that I\'m kind of a step ahead insofar as I\'ve made \"run\" a non-optional part of the day. It\'s no longer an \"extra\" that gets bumped down the priority list..if I don\'t do it I might punch someone. None of the other stuff I want to accomplish ends up getting done, though. There\'s so many things to do...I\'m just...so BUSY.
The problem is...we let that busyness consume us. We let the busyness be bigger than it really is...bigger than it needs to be. It affects everything. All the things I\'m supposed to accomplish..it\'s all so overwhelming. In the haze maybe one thing gets done. The thing that was supposed to happen months ago and now it\'s \"panic-level\" past-due.
','Survive or Thrive','','draft','open','open','','','','','2017-01-01 22:25:08','2017-01-01 22:25:08','',0,'',0,'post','',0),(24,1,'2016-02-23 13:01:00','2016-02-23 18:01:00','I should have been SUPER sore.
![](\"https://2.bp.blogspot.com/-aGijIdCyO2c/VsxUDNI-nlI/AAAAAAAAjsk/K7c25j06C_Q/s200/memerunamarathon1.jpg\")
A couple of weeks ago I ran my fastest 20 miler EVER. I should\'ve been sore as hell at SOME point the following week. And I wasn\'t. The only thing that hurt was the new blisters I earned from being an idiot. And even THOSE were fine by Tuesday. As a matter of fact, that Tuesday I knocked out a pretty fast 4 miles in the freshly blizzarded roads of my New England neighborhood.
What Gives?
Why was I not sore? Why did I feel nothing even remotely resembling the bedridden crippleness I would expect from such a (relatively) hard 3 hour and 38 minute effort Sunday?
It\'s because I found the secret sauce.
Step 1: Accept that there is no magic pill.
![](\"https://4.bp.blogspot.com/-UDPvtz_DyHE/VsxXhhA1mdI/AAAAAAAAjtU/iMHCynaeAA4/s320/Snake-Oil-Ad.jpg\")
Sorry to break the news...but there is not some magic pill that saved me from being a useless human being this past week. There is no \"one true way\" for anything in the health & fitness world. If there WERE, we\'d all be doing the same workout, using the same supplement brand, at the same gym, and someone out there would be a super-billionaire. The thing that works for the majority of people (or me) MAY NOT WORK FOR YOU. As long we have that understanding...we can move forward :)
Now then - the basics.
Q: Why do we get sore from working out?
A: During your workout, you\'re breaking down muscle so it can build back up stronger.
![](\"https://2.bp.blogspot.com/-jk_NzV4CtPk/VsxXZF_6SbI/AAAAAAAAjtQ/Z0MlD1P2yns/s200/sponge-bob.jpg\")
That\'s the short version, anyway. This breakdown usually leads to DOMS (Delayed-Onset Muscle Soreness) - you\'ve essentially damaged your body, so of course, you\'re likely to feel that damage. This soreness (DOMS) can occur, arguably, anywhere from 6 to 72 hours after exercise (usually about 24 - 48 hours after). It is perfectly normal.
OK, so what can I do about it?
As I suggested...there\'s no one medically agreed-upon way to fix or prevent DOMS. If you scour the internet you\'ll find MANY ideas on how to fix it. Below are five things I do that work awesome for me and seem to be considered effective by the internet at-large.
1. Have a plan
You want to be sure you don\'t work the same muscle every day - they need a chance to recover. So, have a plan for how you\'re going to break things up. A plan for the day, of course, but a longer term plan too. What are you doing today? Tomorrow? The rest of the week? Next week? How is next month laid out? Having a plan will ensure that you don\'t waste time, your muscles can recover and work harder for you, and ultimately, over time, you can reach your goals.
This whole \"have a plan\" thing...honestly...it\'s something you should be doing anyway - not just to avoid muscle soreness.
2. Hydrate
Your body is mostly made of water...and it tends to perform better and do what you want when you stay well-hydrated. Everyone and their mother tells you to drink at least 8 glasses of water a day...there\'s a reason. To be safe, and to ensure your body has what it needs I say double that (hell, I drink even MORE than that). What\'s the worst that happens (barring extreme circumstances)? You pee more? Good.
This \"hydrating\" thing...it\'s something you should be doing anyway.
3. Fuel
![](\"https://3.bp.blogspot.com/-ZuIPtO47aes/VsxXA9j8dFI/AAAAAAAAjtE/TknxL35WWWQ/s320/goku%2Beat.png\")
If there\'s no gas in the tank, the car doesn\'t go. Unfortunately, we humans can...and often DO...force our bodies to go when there\'s not enough fuel consumed. Whether you get abnormally tired or sore...you will feel it. The solution is simple: EAT. Your body needs fuel to power it through the day. On top of that, your body needs more fuel to get through whatever workouts your asking it to get through. Eat appropriately for your weight loss/gain goals and activity level. I\'m no expert, but here\'s what I can offer for guidance on that front.
This, too, is something you should be doing anyway.
4. Rest
![](\"https://3.bp.blogspot.com/-JYFDBMHFz_g/VsxWnPtf-VI/AAAAAAAAjs8/2sRITMGGAFY/s200/sleep__square.jpg\")
A critical part of this whole process is rest. Not just rest days as part of your \"plan\"...but actual REST. In a bed. You have to allow time for your muscles to recover, rebuild, and undo the damage done to them causing this soreness in the first place. It\'s that simple. Get some sleep. If you\'re not getting 7 - 9 hours of sleep a night...you\'ll probably be more sore than you need to be.
Yes...You should be doing THIS anyway, too.
5. Recovery Aides / Supplements
![](\"https://3.bp.blogspot.com/-Cxdrz876cqI/VsxVVo6_KeI/AAAAAAAAjsw/_4MXucR2yQw/s320/supplements_collage.jpg\")
The harder your workouts, the more they demand from your body. Don\'t forget - how hard your workout is is relative to your athletic ability. A basic routine might still be pretty taxing if you\'re a total rookie. The short version here is: use supplements. There are a number of different supplements that can help give your body the raw materials it craves in order to build back up stronger, faster and thus with less soreness. Whey Protein, Creatine, BCAA\'s, Glutamine, \"Recovery Blends\" or \"Post-Workout supplements\"...there are a TON of options and ways to mix them.
So how do you sort it out and find the right one?
![](\"https://4.bp.blogspot.com/-1TIG0nI7qc4/VsxV_8onE_I/AAAAAAAAjs4/Rhed2TDfhEI/s400/ccnc%2Bbanner.png\")
You need a pro. My strongest advice here is to find a local supplement store. NO - not a GNC/Vitamin Shoppe/Big Box...a local supplement/nutrition store. If you live in Massachusetts I STRONGLY recommend you find a Cape Cod Nutrition Corner. I liked them so much I wiggled my way into becoming one of their team athletes! They only stock products they believe in, they are incredibly knowledgeable about those products, and they\'re going to give you unbiased opinions because they don\'t make commissions from vendors.
Budget yourself $30 or $40/month for this. Most of the solutions they offer will only cost you roughly $1/serving. If you\'re ok buying 10 for $10 yogurts at Stop & Shop or a coffee on the way to work, you should be ok with this option too. Stop by and see what they recommend. It could totally change the game for you :)
That\'s really it.
In the end, no matter what, if you\'re working really hard...you\'re going to be at least a little sore. You CAN do a lot to deaden the blow...it\'s not rocket science. You need to plan, eat, drink and sleep...and using supplements can help put you over the top in terms of reducing that soreness issue. Try it...and let me know how it works out for you.
Disclosure: As I mentioned, I am a Cape Cod Nutrition Corner Sponsored Athlete. As always, all opinions are my own, never bought, sold or influenced. Trust me - if I ever come across something I think is awful, or even sub-par, I won\'t be shy about it. It simply hasn\'t happened yet.','Solving Muscle Soreness - The Secret Sauce','','publish','open','open','','solving-muscle-soreness-the-secret-sauce','','','2017-01-21 09:01:52','2017-01-21 14:01:52','',0,'',0,'post','',0),(150,1,'2016-02-23 13:01:00','2016-02-23 13:01:00','I should have been SUPER sore.
A couple of weeks ago I ran my fastest 20 miler EVER. I should\'ve been sore as hell at SOME point the following week. And I wasn\'t. The only thing that hurt was the new blisters I earned from being an idiot. And even THOSE were fine by Tuesday. As a matter of fact, that Tuesday I knocked out a pretty fast 4 miles in the freshly blizzarded roads of my New England neighborhood.
What Gives?
Why was I not sore? Why did I feel nothing even remotely resembling the bedridden crippleness I would expect from such a (relatively) hard 3 hour and 38 minute effort Sunday?
It\'s because I found the secret sauce.
Step 1: Accept that there is no magic pill.
Sorry to break the news...but there is not some magic pill that saved me from being a useless human being this past week. There is no \"one true way\" for anything in the health & fitness world. If there WERE, we\'d all be doing the same workout, using the same supplement brand, at the same gym, and someone out there would be a super-billionaire. The thing that works for the majority of people (or me) MAY NOT WORK FOR YOU. As long we have that understanding...we can move forward :)
Now then - the basics.
Q: Why do we get sore from working out?
A: During your workout, you\'re breaking down muscle so it can build back up stronger.
That\'s the short version, anyway. This breakdown usually leads to DOMS (Delayed-Onset Muscle Soreness) - you\'ve essentially damaged your body, so of course, you\'re likely to feel that damage. This soreness (DOMS) can occur, arguably, anywhere from 6 to 72 hours after exercise (usually about 24 - 48 hours after). It is perfectly normal.
OK, so what can I do about it?
As I suggested...there\'s no one medically agreed-upon way to fix or prevent DOMS. If you scour the internet you\'ll find MANY ideas on how to fix it. Below are five things I do that work awesome for me and seem to be considered effective by the internet at-large.
1. Have a plan
You want to be sure you don\'t work the same muscle every day - they need a chance to recover. So, have a plan for how you\'re going to break things up. A plan for the day, of course, but a longer term plan too. What are you doing today? Tomorrow? The rest of the week? Next week? How is next month laid out? Having a plan will ensure that you don\'t waste time, your muscles can recover and work harder for you, and ultimately, over time, you can reach your goals.
This whole \"have a plan\" thing...honestly...it\'s something you should be doing anyway - not just to avoid muscle soreness.
2. Hydrate
Your body is mostly made of water...and it tends to perform better and do what you want when you stay well-hydrated. Everyone and their mother tells you to drink at least 8 glasses of water a day...there\'s a reason. To be safe, and to ensure your body has what it needs I say double that (hell, I drink even MORE than that). What\'s the worst that happens (barring extreme circumstances)? You pee more? Good.
This \"hydrating\" thing...it\'s something you should be doing anyway.
3. Fuel
If there\'s no gas in the tank, the car doesn\'t go. Unfortunately, we humans can...and often DO...force our bodies to go when there\'s not enough fuel consumed. Whether you get abnormally tired or sore...you will feel it. The solution is simple: EAT. Your body needs fuel to power it through the day. On top of that, your body needs more fuel to get through whatever workouts your asking it to get through. Eat appropriately for your weight loss/gain goals and activity level. I\'m no expert, but here\'s what I can offer for guidance on that front.
This, too, is something you should be doing anyway.
4. Rest
A critical part of this whole process is rest. Not just rest days as part of your \"plan\"...but actual REST. In a bed. You have to allow time for your muscles to recover, rebuild, and undo the damage done to them causing this soreness in the first place. It\'s that simple. Get some sleep. If you\'re not getting 7 - 9 hours of sleep a night...you\'ll probably be more sore than you need to be.
Yes...You should be doing THIS anyway, too.
5. Recovery Aides / Supplements
The harder your workouts, the more they demand from your body. Don\'t forget - how hard your workout is is relative to your athletic ability. A basic routine might still be pretty taxing if you\'re a total rookie. The short version here is: use supplements. There are a number of different supplements that can help give your body the raw materials it craves in order to build back up stronger, faster and thus with less soreness. Whey Protein, Creatine, BCAA\'s, Glutamine, \"Recovery Blends\" or \"Post-Workout supplements\"...there are a TON of options and ways to mix them.
So how do you sort it out and find the right one?
You need a pro. My strongest advice here is to find a local supplement store. NO - not a GNC/Vitamin Shoppe/Big Box...a local supplement/nutrition store. If you live in Massachusetts I STRONGLY recommend you find a Cape Cod Nutrition Corner. I liked them so much I wiggled my way into becoming one of their team athletes! They only stock products they believe in, they are incredibly knowledgeable about those products, and they\'re going to give you unbiased opinions because they don\'t make commissions from vendors.
Budget yourself $30 or $40/month for this. Most of the solutions they offer will only cost you roughly $1/serving. If you\'re ok buying 10 for $10 yogurts at Stop & Shop or a coffee on the way to work, you should be ok with this option too. Stop by and see what they recommend. It could totally change the game for you :)
That\'s really it.
In the end, no matter what, if you\'re working really hard...you\'re going to be at least a little sore. You CAN do a lot to deaden the blow...it\'s not rocket science. You need to plan, eat, drink and sleep...and using supplements can help put you over the top in terms of reducing that soreness issue. Try it...and let me know how it works out for you.
Disclosure: As I mentioned, I am a Cape Cod Nutrition Corner Sponsored Athlete. As always, all opinions are my own, never bought, sold or influenced. Trust me - if I ever come across something I think is awful, or even sub-par, I won\'t be shy about it. It simply hasn\'t happened yet.','Solving Muscle Soreness - The Secret Sauce','','inherit','closed','closed','','24-revision-v1','','','2016-02-23 13:01:00','2016-02-23 13:01:00','',24,'http://50.87.248.94/~sothisj4/?p=150',0,'revision','',0),(25,1,'2017-01-01 22:25:12','0000-00-00 00:00:00','Most people have heard of protein shakes, but many \"average joes\" or \"fitness rookies\" might not be familiar with my recent favorite - BCAA\'s.
Branch Chain Amino Acids are, essentially, the building blocks of protein, which is what your muscles are made of. They are readily absorbed into your body, rather than having to be digested first (like a protein shake), making them an excellent choice to drink immediately following your workout (when muscles are most thirsty for those nutrients - I\'m talking within 20 minutes post-workout if possible). Most BCAA blends you find on the shelf are a \"2:1:1 ratio\". Let\'s keep it simple for now and say just stick with that. I\'ll go more in-depth on BCAA\'s another day.
I\'ve been using BPI Best BCAA. It\'s simple, tastes good, and includes a CLA matrix (a fatty acid with a number of health benefits). When my training gets more intense I\'ll tend to sip on BCAA\'s later in the day in addition to my post-workout serving. You can find BPI Best BCAA (or whichever brand you might prefer) at your local supplement shop (my favorite, obviously, is Cape Cod Nutrition Corner).','Skip A Step & Recover Faster - BCAA\'s','','draft','open','open','','','','','2017-01-01 22:25:12','2017-01-01 22:25:12','',0,'',0,'post','',0),(26,1,'2015-12-31 17:36:00','2015-12-31 22:36:00','It\'s that time of year again.
New Year\'s Eve. That means January 1st is tomorrow. Those of us in the fitness world know all too well what\'s about to happen...
The gym is about to get crushed.
![](\"http://3.bp.blogspot.com/-dbPkbIGzEgA/VoVcxgdUGJI/AAAAAAAAiz4/JBVlsX-xCqE/s200/New-Years-Gym-Meme-07.jpg\")
Yes, the annual Gympocalypse is upon us once more. \"They\" are coming. \"They\" - those who claim \"Yes, THIS will be my year! This time, this time by golly I\'ll actually do it!\".
I can hear my fellow gym-goers already.
\"Ah shit...\" - \"Don\'t worry, they\'ll be gone in a few weeks.\" - etc. Gym rats the world over already hate these people about to invade their holy spaces, and they\'re not shy about sending the message of \"you\'re not welcome. Be Gone, you of weak mind and body.\"
I know these \"resolutioners\" all too well.
Yes, I know your type. I\'ve got your number. I know what you\'re all about, how you tick, and what, exactly, the formula here is. I know how this is going to go...so...
I have my own message for you...
Yeah, I DO know your type. It\'s one of a few:
Maybe you\'ve tried and failed before, lost hope temporarily but still aren\'t willing to give up the dream of finally being happy with your body.
Maybe you used to be Mr./Ms. Athletic...and thanks to \"life\" you fell out of it. Now you\'ve finally mustered up the courage to find your way back to the promised land, but it\'ll be harder now.
Maybe you\'ve never been the athletic or \"fit\" type...but hey, why not me? And y\'know what, now seems like a great time. There\'s New Year\'s specials!
Am I close? Probably.
So I\'ll say it again: You\'d better dig in. Why?
This is going to take time and effort.
Yes, your body will change. However, nobody said it was an easy task...and it will not happen overnight. It might take anywhere from 1 - 3 months to start seeing visible change. And that\'s if you work out enough. It\'s generally accepted that you need to work out (i.e. a structured workout routine) consistently at least 3 days a week (Says who? Here, here, and here are examples).
Please don\'t get discouraged when things don\'t go your way. Keep at it. If you\'re not getting anywhere...
Ask for help.
Nobody at the gym expects you to be a pro...but they DO expect you not to act like an idiot. You should know \"gym etiquette\", you should have a plan, and you should refrain from being a jerk.
![](\"http://2.bp.blogspot.com/-zwmpn1uQFmg/VoVeasbBbpI/AAAAAAAAi0E/mq-qOwKbd4o/s200/funny-pics-i-have-no-idea-what-im-doing.jpg\")
\"Being a jerk\"? Not putting away your weights/equipment. Aimlessly occupying space. Sitting on a piece of equipment reading a book. Talking/texting/selfie-ing in the gym. Making excessive grunting/groaning/noises in an attempt to look impressive. All of these, and just generally being obnoxious, are great ways to make more tenured gym members (and even your fellow resolutioners) absolutely hate you. So don\'t do it.
Don\'t have a plan/program/routine? Get one. Your best bet is an actual, legitimate personal trainer. They are educated, certified, and know what they\'re talking about. They understand how to build a plan specific to YOU that will get you the results you want. They will push you past your perceived limits. They will motivate and encourage you. I recommend it.
Not willing to pay for a trainer? You\'re gonna have to learn it the hard way. Make sure you\'ve got both cardio AND strength in your plan. You\'re going to have to do lots of research, and lots of trial-and-error. And that\'s fine. It\'s what I did, and I turned out just fine. Would\'ve been easier with a trainer, though.
You\'re either paying in cash money or your time and effort...you choose. Either way, you get what you pay for.
Got some general questions? Need a little motivation or encouragement? If you look like you\'re genuinely making an effort, many of the more tenured and experienced gym members might be willing to help rather than make you feel unwelcome. The staff at your gym (not necessarily a personal trainer) should be able to help out, too.
It\'s tough to get help, though, if the staff doesn\'t care...so...
Choose wisely.
The right gym/health club can make a huge difference. Unfortunately, there are many gyms out there that know how likely you are to fail. And that\'s fine by them. They are more than happy to sign you up, take your money, and never talk to you again (unless you have a billing problem). I work in a gym...and I hate those clubs. They make us all look bad. I could go on for days (seriously...you mention Planet Fitness and I see red)...
Again, as a general rule, you get what you pay for. If a gym is touting only their low low price, how many \"free\" things they\'re throwing at you, and \"no commitment!\"...walk away. Trust me. On the flip side...unless there\'s a pool, steam/sauna, tennis/racquetball, and I get a personal trainer at least weekly... I see no need for a gym membership to cost much more than $60/month (with commitment). On that note...
DON\'T FEAR \"COMMITMENT\".
![](\"http://2.bp.blogspot.com/-pEELwDyyl0o/VoVhdK5Aj0I/AAAAAAAAi0Q/bO4HaB4llvE/s200/commitment.jpg\")
There is NOTHING wrong with signing a commitment term at a gym. We\'ve established that this is going to take a while, right? So why do you have a problem committing to that period of time? If a gym lets you sign up without a commitment they are inviting you to give up and fail. Some days you are NOT going to want to get out of bed. You might falter, miss a month (or two...or five...), and want to quit because \"you\'re throwing money out the window\". When you\'re hanging by a thread and you\'re ready to throw in the towel...that commitment might be what gets you back on track. So quit whining, quit making excuses, and sign up, already.
That said...making the right choice of gym isn\'t the last piece of the puzzle.
This is bigger than just \"going to the gym\"
Yes, unfortunately, the \"new you\" doesn\'t just happen by arriving at the gym 3x/week. You can work out 3 hours a day 8 days a week and crush it...but it doesn\'t matter if you don\'t eat right.
Nutrition is a critically important part of your new fitness journey. Get rid of the garbage, get more of the good stuff, and develop good habits of how and when to fuel yourself with that good stuff.
![](\"http://2.bp.blogspot.com/-IfO_djN_fRM/VoVh4TvrPJI/AAAAAAAAi0c/H0TCsMYxc3k/s320/Food-Choices.jpg\")
What\'s \"garbage\"? Some is obvious, some is not. If it gets to you in a paper bag through your car window...it\'s probably garbage. Use your noggin - you know if you shouldn\'t be eating it.
What\'s good? Veggies, lean meats, chicken, fish, whole grains, fruits (in moderation), etc. The less \"processed\" it is, the better. The shorter the ingredients list and the more of it you can pronounce/understand, the better. You do not have to remove an entire category (like fat, or carbs) from your diet.
How/when do I eat? Think of food as fuel. The more of your day you have left, the more fuel you need to get through it. \"Breakfast like a king, lunch like a peasant, dinner like a pauper.\" Better yet, take it to the next level by learning to eat small meals (200 - 400 calories depending on your needs) every 2 to 3 hours. That method will keep your metabolism fired up, give you more energy, and you won\'t binge because you\'re over-hungry.
\"Diets do not work long-term\". Focus on making choices and behavior modifications that you can stick with. This is a lifestyle change, not a temporary diet.
![](\"http://4.bp.blogspot.com/-tXM0WUABlnA/VoViXanIVeI/AAAAAAAAi0o/pANOPZUuf40/s320/Diets-and-quick-fixes-.jpg\")
Remember why you\'re doing this.
This is a lot of work. If you lose sight of why you\'re doing it in the first place...it\'s not going to seem worth it to you, and you will fail. Make sure you\'ve got a concrete, attainable goal. Something measurable. Maybe it\'s a size of clothing to fit into. Maybe it\'s finishing a 5K/10K/Marathon. Maybe it\'s being able to do 5 pull-ups. I recommend NOT making it a weight goal...and here\'s why.
Yes, it\'s a lot of work...but you CAN do it. It\'s worth it.
You are not alone.
![](\"http://2.bp.blogspot.com/-aqce_JPWhMQ/UsubdlYGmeI/AAAAAAAAGK0/NszU25ihyks/s200/aftert25front.jpg\")
I know you because I used to be one of you. August 2012 I was about 305. Today I\'m running marathons to train for ultramarathons. You don\'t necessarily have to run marathons...the point is...if I can do it, so can you. I may not have joined the gym in January...but so what? Joining in January doesn\'t make you any less a member or any less able to do it than someone who started in August or May.
Don\'t quit, believe in your ability to do it, and stick with it. Unless you\'re injured or sick from the neck down...drag yourself out of bed and make your workout happen at all costs.
This can happen. It is a lot of work. So you\'d better dig in, believe, commit, and make it happen. This CAN be your year...so let\'s do this.','To The \"Resolutioners\" Eyeing The Gym','','publish','open','open','','to-the-resolutioners-eyeing-the-gym','','','2017-01-15 08:05:51','2017-01-15 13:05:51','',0,'http://50.87.248.94/~sothisj4/?p=26',0,'post','',1),(27,1,'2017-03-07 08:54:34','2017-03-07 13:54:34','I\'ve pretty much seen the full spectrum of \"taste\".
\r\nI\'ve been that \"fat guy\" that eats everything indiscriminately. Overly greasy, fatty, salty, sauced and more. You reach a certain point where eating and drinking like that... you sort of deaden your taste buds. Then those terrible foods begin to... \"taste\" good. Now? I\'m that \"fit guy\" who makes better choices. I avoid those things I used to eat. My taste buds came back to life. I can taste spices, nuance, subtlety, and the chef/creator\'s intent. It\'s why I drink my coffee black, why I love seltzer water, and why I say Grin Hola is not JUST granola.\r\nI realize that might sound a bit... over the top...
\r\nBut have YOU tried Grin Hola? It\'s unlike any granola I\'ve ever picked off the shelf in the supermarket. TOTALLY found it by accident... might never have known about it otherwise. And... sadly... YOU might never get to eat it.\r\n\r\nIt starts with quality, natural ingredients.
\r\n![\"Grin](\"http://sothisisfitness.com/wp-content/uploads/2017/02/PhotoGrid_1487162688390-300x155.png\")
Grin Hola is made from pretty simple, pretty wholesome ingredients. The ingredients for the Apple Pie flavor, for example (see image) - I don\'t see anything artificial or difficult to pronounce there. The Peanut Butter & Jelly flavor? It ACTUALLY has peanut butter and grape jelly in it! There\'s organic when it can be done, but sure, not EVERYTHING is organic. Honestly... not everything NEEDS to be. This isn\'t some elitist food blog - I\'m certainly not gonna dump on someone for not being 100% organic, 100% GMO free, etc. I\'m behind good, quality, healthy stuff. This fits the bill. Besides...\r\nThe flavor is incredible.
\r\nI can\'t go on any longer without talking about this. Most granola is dry, mostly flavorless, and not super impressive. Just a big bag of oats with maybe some nuts and fruit in there... then there\'s Grin Hola. This guy is some kind of kitchen wizard... I don\'t know HOW he does it... but there\'s an incredible depth of flavor in this stuff. It\'s hard to describe... but the way the flavors combine... there\'s levels that absolutely destroy everything else on the shelf. I can taste the vanilla and how it plays with the apple, the nutmeg... Honestly, I\'m no cullinary genius... but this guy is seriously some kind of magician.\r\n\r\nThe flavor names/descriptions are spot-on, too! The Apple Pie tastes like a delicious, crunchy slice of apple pie. The Cocoa Nutty is the most delicious blend of chocolate and subtle vanilla tones you\'ll try. And OH... the Peanut Butter & Jelly... actually tastes like a pb & j sandwich! PB & J is the one flavor I feel like is simply impossible for most companies to get right. Ever had a peanut butter & jelly protein bar? Nine times out of ten... terrible. Grin Hola nailed it.\r\n![\"Grin](\"http://sothisisfitness.com/wp-content/uploads/2017/03/PhotoGrid_1487075913950-200x300.png\")
Texture and mouth-feel are a home-run, too
\r\nMost granola is super dry, and to say it\'s \"crunchy\" would be a gross understatement. In this regard... Grin Hola, once again, is unlike any other granola I\'ve had. There\'s a moistness to it that seems wholly uncharacteristic of granola in general... but it works in the most amazing way. It\'s just soft enough, but there\'s still some crunch to it. I think that moistness helps carry more flavor, if that makes sense.\r\nAnd it comes in such an unassuming package
\r\nGrin Hola... quite possibly the most delicious breakfast treat or trail snack available... comes in such a simple, plain, honest-to-goodness here-I-am package. Just a simple little stand-up pouch with a re-sealable top. That\'s it! That simple. It just sits there on the shelf... giggling because you have no idea the awesome that sits before you.\r\nYou can tell... Grin Hola is made with love
\r\nHonestly, I don\'t even consider that to be hyperbole. There\'s no industrial kitchen, there\'s not even a humble unmarked no-storefront commercial kitchen. Grin Hola is a tiny little hyper-local company - it\'s a guy in his kitchen. \r\n\r\nYes, you read that right. The magic of this amazing granola SERIOUSLY happens in a home kitchen. No staff save for the man himself and his young helpers - yes... his kids. Jason Warren, founder, creator, and head chef of Grin Hola is the American Dream in action. He had an idea, he brought it to life, he pitched himself and he is SUCCEEDING HUGELY.\r\nHe\'s earning that success with hard work
\r\nHe personally travels all over Cape Cod and Southeastern Massachusetts. He\'s getting out there, spreading the word, sampling his product. He\'s boots-on-the-ground, finding opportunities. He sampled at the gym I manage, he\'s sampled at local markets, and he\'s sampled at local races (that\'s how I found him!). You can find him at places like Lambert\'s Fruit & Produce in Hyannis, or Marshfield Hills General Store... but right now... not in a major supermarket... and not outside my very local area.\r\nThe rest of the state... and everyone... is missing out.
\r\nThis might just be the best breakfast food, munchable snack, or trail fuel you\'ve never eaten and WILL never eat. Due to certain constraints, right now it\'s not as widely available as some of us might like, and it\'s not readily available for online purchase. Nevertheless... this granola is so... GOOD... that I feel compelled to review it and tell the world about it. Even if 99% of you will never get to eat it (read on, though... maybe I can hook you up). Those of you who live here, though? RUN, do not walk... and get yourself some of this amazing granola!\r\nSo WHAT are you waiting for?
\r\nSeriously... this isn\'t a paid ad or anything - I just honest to goodness think Grin Hola is THAT GOOD that EVERYONE who likes granola even a LITTLE bit should be eating it. And if you DON\'T like granola? Well... it\'s a safe bet you haven\'t tried Grin Hola and it might just change your mind. Don\'t live in Southeastern Massachusetts? FEAR NOT! Email me, I\'ll connect you with the man in charge - Jason - and we\'ll see about doing some kind of special-order ship-you-some situation. Hit the contact page and let\'s do this thing! (Darrell@SoTHISIsFitness.com)\r\n\r\nSo there it is... a solid A+ rating for Grin Hola... the best damn granola I have ever or (probably) WILL ever eat.','Grin Hola - The BEST Granola you\'ll (probably) never eat.','','publish','open','open','','grin-hola-review-its-not-just-granola','','','2017-03-07 08:54:34','2017-03-07 13:54:34','',0,'http://50.87.248.94/~sothisj4/?p=27',0,'post','',0),(28,1,'2015-12-01 11:02:00','2015-12-01 16:02:00','I\'ve had some realizations lately -
and I can sum them up quite simply:
People suck.
OK, that\'s the harsh, short, exaggerated version. But... there it is.
So why would I think that?
Person A:
\"I want to run a marathon!\" / \"Let\'s go do a 5K!\" / \"I signed up for an obstacle course race!\" / \"Wanna come with me to the gym?\"
Person B:
\"You\'re nuts.\" / \"That\'s crazy.\" / \"You have fun with that.\" / \"Yeahhhhhh....no.\"
...I have a problem with this. And you should too. This is a symptom of a bigger problem.
\"A bigger problem\"?
Think back to \"Person A / Person B\" and allow me to elaborate on \"we suck\":
We reject that which we can\'t comprehend/envision for ourselves.
It\'s pretty plain to see, I think. Anything outside of our comfort zone...it all falls under the umbrella of \"crazy\". People, when offered a chance to step outside their comfort zone and participate in something unconventional...usually don\'t even take it seriously and give it thought. A quick dismissal is often the best you get. But it gets worse.
The dreamers are stifled.
All too often this rejection of the \"crazy\"...the disdain and reproach that is given as a response to these relatively big dreams...is delivered in such a way that \"Person A\" feels stupid. Feels discouraged. No longer wants to try.
My question to \"Person B\" is simple.
What are you so afraid of?
Sorry to get all \"hippie\" on you, but who decided what \"crazy\" and \"normal\" are, anyway? Who\'s the \"crazy\" one, really - the guy who takes charge of his life, loses 100+ lbs and eventually runs a marathon? Or the guy that spends his free time turning the couch cushion into a mold of his less-than-firm ass?
Get out of the way.
![](\"http://3.bp.blogspot.com/-KZwVrAQNywQ/Vl17webXo9I/AAAAAAAAiuM/qEyrSbSLrfw/s200/Fitness%2Bmotivational%2Bquotes1.jpg\")
There is no room for negativity and roadblocks in this life. We are getting lazier, less ambitious, and less adventurous as time goes on. I have a message for \"Person B\" - get out of the way of people who want to reach higher. Just because you have gotten too comfortable with \"normal\" doesn\'t mean others can\'t break out and do something \"crazy\".
And y\'know what, \"Person B\"? Get out of YOUR OWN way - WHO SAYS you can\'t go run a 5K? WHAT\'S SO BAD about going to the gym? After you WORK YOUR WAY THERE...is a Marathon really so outlandish?
Join me. I dare you.
I am stepping off the deep end, and I dare you to do the same. 2016 is officially the Year Of The Ultra. I will be running:
![](\"http://2.bp.blogspot.com/-DAjd1FbLG0E/Vl15Yv988qI/AAAAAAAAit4/pvXAwUewOPY/s200/screen-shot-2013-09-02-at-8-41-02-pm.png\")
- 5 Marathons
- 2 6-Hour Ultramarathons (shooting for 30+ miles)
- 1 8-Hour Ultramarathon (shooting for 30+ miles)
- 1 50 Mile Ultramarathon
- 1 30-Hour Ultramarathon (shooting for 100 miles)
Yes. I\'m going to attempt to run 100 miles in one whack. Yes, prior to that I will run 50 miles in 12 hours or less (that\'s the time limit). Those marathons? The 6-Hour and 8-Hour races?
Honestly...I\'m supposed to run 20 - 30 miles those days anyway as part of my training...so I might as well get a medal for it. Hah. Yes, 5 marathons and three 6+ Hour Ultras will be TRAINING runs for me next year.
![](\"http://1.bp.blogspot.com/-D5bSeUXVRSU/Vl15k_frctI/AAAAAAAAiuA/gVJB9JKYSgE/s200/ccnclogo.jpg\")
This plan is going to beat the crap out of me. I\'ll be running 50, 60, 70 miles per week. I\'ll be cross-training in the gym to stay strong to handle these runs. I\'ll need lots of fuel all day long, and Cape Cod Nutrition Corner is going to be coming up BIG for me in that department (they\'re sponsoring this whole adventure). But in the end...I think I can tackle it. And if I don\'t hit 100? Well, at least I tried. And damnit...I\'ll try again later. One way or another, I will finish a 100 mile ultramarathon.
Pretty much everyone I tell about this calls it \"crazy\". Know what I say? There is nothing crazy about this. \"Crazy\" is an opinion. So is \"normal\".
It\'s all relative.
\"Normal\" is simply another way to say \"this is where I\'m comfortable\". We don\'t grow by staying \"comfortable\".
![](\"http://1.bp.blogspot.com/-fIAZfZEt71I/Vl133X6hwhI/AAAAAAAAits/X5luITPrWGc/s200/BXdF38VIIAAKF3r.jpg\")
Three years ago I had never \"gone for a run\", and now I\'m staring down over 2,500 miles in 2016. If I had never gone for that first run a 5K would still seem pretty out of reach. If I never started this fitness journey I\'d probably be looking at me sideways too. I\'d never have known that seeming \"far off\" and being \"impossible\" are not the same thing. I\'d never have realized that there is no ceiling.
Maybe, just maybe... we should learn to appreciate the bold, daring choices of our peers. Perhaps we could learn to look at these chances people take as a level of bravery we should aspire to. As hope that we, too, can one day achieve something so great.
Maybe, just maybe... if we can all be a little more open...try a little harder...and always take that next step...
we might just accomplish some amazing things.
What\'s so crazy about that?','Crazy/Normal','','publish','open','open','','crazynormal','','','2017-01-08 20:46:46','2017-01-09 01:46:46','',0,'http://50.87.248.94/~sothisj4/?p=28',0,'post','',5),(29,1,'2015-11-25 10:35:00','0000-00-00 00:00:00','The \"Little Guys\" Keep Impressing.
Every so often you find a real gem in your chosen activity. We obstacle course athletes (yes, you are an athlete) in the Northeast happen to be spoiled with an abundance of them. Movements like #OCRUnited and events like the #RaceLocal Grand Prix can introduce us to and highlight some of the best Obstacle Racing events out there.
![](\"http://3.bp.blogspot.com/-QRktlWzA28c/VkjdMR6UC6I/AAAAAAAAin8/AFHNbqCjvYY/s320/_20151115_135452.JPG\")
A couple of weeks ago I returned to Cumberland, RI for the fifth installment of F.I.T. Challenge - EPIC Fifth. The short version... I am once again thoroughly pleased and am left more than satisfied. There was something...special...about this race.
Race Rating:
Pre-Race:
Race Day:
The Course:
Support/Swag:
Post-Race:
Overall:
Somehow the F.I.T. Challenge team continues to improve their event every time. There\'s something about this, and many other local races, that keeps me coming back for more. And I\'ll tell you exactly what it is...
The race is just so damn FUN!
Sometimes we OCR enthusiasts get a little caught up in the challenge. We find the most ridiculous, challenging, bone-crushing events...we go hard...we savor the victory...and we forget...
This is supposed to be fun.
Yes, OCR is SUPPOSED to be about \"ripping people off the couch\" (there\'s a slogan we haven\'t heard in a while) and having fun. Somewhere along the way to 9+ mile / 50+ obstacle suffer-fests I think we forgot that key fact.
F.I.T. Challenge, along with other local Obstacle Course Races (BoldrDash and Blizzard Blast come to mind) are finding the happy place. The Fun-Zone, if you will. Step-by-step, here\'s how F.I.T. put on a solid OCR event...that didn\'t forget it\'s a RECREATIONAL activity:
1. Clear pre-race communication. And lots of it.
Kept it simple,
','F. U. N. | F.I.T. Challenge: EPIC Fifth Recap','','draft','open','open','','','','','2015-11-25 10:35:00','0000-00-00 00:00:00','',0,'http://50.87.248.94/~sothisj4/?p=29',0,'post','',0),(30,1,'2015-11-15 17:37:00','0000-00-00 00:00:00','Big races are...big.
That\'s the simplest way to put it. The bigger the race the bigger of a to-do it becomes. More sponsors, more vendors, more rules, more stuff, more everything. Whatever happened to just \"let\'s go run a half-marathon\"? I have yet to run a \"big\" race that keeps it simple. Fun. That makes it about the race and experience and nothing more.
![](\"http://4.bp.blogspot.com/-18CmTYL4O0E/Vj37U0HBw4I/AAAAAAAAh-A/b1zo46aUklw/s320/IMG_20151106_084452222.jpg\")
(Disclosure: My wife is a Racewire office employee/timer. I time races for Racewire as an independent contractor. I was not compensated in any way for this review. All opinions are, as always, my own.)
South Shore Half-Marathon was almost magical in its simplicity and purity of purpose.
Rating:
Pre-Race: 8.5
Race Day: 9
The Course: 9
Support/Swag: 9
Post-Race: 9.5
Overall: 45/50
I didn\'t know a race could be so simple, and I mean that in the best possible way.
So...What\'s Different About South Shore Half?
In my humble opinion - there are two things that affect how your race is going to go - Planning/Execution...and the money. These two things go hand in hand.
Planning/Execution -
The experience and tone of a race all starts with its planning and execution. Those aspects are handled by the Race Director and whatever board/organization oversees and operates the race. Typically, a race will be owned/operated or otherwise \"put on\" by a running club, civic or charity organization, race management company, etc.
The Money-
More often than not the purpose of a race will be to raise funds for a charity or, less often, to turn as much of a profit as possible. It can cost a lot to put on a race. Permits, manpower, timing services, insurance, shirts/swag, etc...it all costs money...money that was meant to either be profit or for charity.
To off-set these costs, sponsors are signed on. These sponsors put cash into a race in exchange for perhaps putting their logo everywhere, putting a flyer in your swag bag, or even setting up a tent pre/post race to sample their product or sign you up for a mailing list.
Poor planning/execution can result in a terrible, or at least less than stellar, race experience. Too many sponsors, the wrong sponsors...hell even just sponsors in general...can lead to a cluttered and obnoxious race experience. Not South Shore Half. Why?
Racewire.
Huh?
Racewire is a race timing company, and they own/operate South Shore Half-Marathon.
Seriously. It was just pure. running. fun.
','Pure. Running. Fun. | South Shore Half Recap','','draft','open','open','','','','','2015-11-15 17:37:00','0000-00-00 00:00:00','',0,'http://50.87.248.94/~sothisj4/?p=30',0,'post','',0),(31,1,'2015-10-30 20:07:00','0000-00-00 00:00:00','It\'s been a little while since I ran O2X Summit Challenge at Loon Mountain. Now that the runner\'s high has most certainly worn off I feel confident saying...
That event was damn near perfect.
I was blown away. This event knocked it out of the park in all areas. Just...everything.
My Rating:
Pre-Race: 9
Race Day: 10
The Course: 10
Swag/Support: 10
Post-Race: 10
I\'ve gotten a little more...strict?...conservative?...in how I rate races...and I\'m still saying that. It was just...stellar.
','Damn Near Perfect - O2X Summit Challenge','','draft','open','open','','','','','2015-10-30 20:07:00','0000-00-00 00:00:00','',0,'http://50.87.248.94/~sothisj4/?p=31',0,'post','',0),(32,1,'2015-10-22 11:41:00','2015-10-22 15:41:00','It was a long road from the 2014 Killington Beast back to OCR for me. The 6 months prior to this event had been a constant battle to regain strength, speed, and motivation. This race reminded me why I love running races, why I put myself through these things, and why I bother with \"health & fitness\" at all.
![](\"http://4.bp.blogspot.com/-507bEijS744/VgccRebhHtI/AAAAAAAAeKY/ZGuMjN0IDzU/s200/IMG_20150412_131239409.jpg\")
On Saturday, 4/11/15, I ran F.I.T. Challenge IV - Epic F.I.T. and I have to say...it was exactly what I needed. It challenged me, it tested me, it pushed me, and it renewed my drive for all things health & fitness!
So what was so great about Epic F.I.T.? How does it rank? Why was I so sore the next day...and so happy about it?
Epic.
This event was just done right. Robb McCoy, the man behind F.I.T. Challenge, knows how to put on a top notch event, and he has struck again with the 4th installment of his series.
The Score:
Pre-Race: 8
Race Day: 9
The Course: 10
Support / Swag: 9
Post-Race: 8
Just an all-around well-executed event. Things promised were followed-through on, the course was outstanding, and everyone seemed to have a great time. Would I run this race again? Heck yes I would.
Pre-Race - 8
There were a fair number of promotional emails/Facebook posts and I certainly didn\'t forget the race was coming. The \"pre-race email\" came out the week before the race - I was impressed that it came to me as I wasn\'t actually officially registered for the race...I was signed on as a volunteer! Good on ya, F.I.T. Challenge! I DID check with some friends who pre-registered well in advance, and there were PLENTY of emails sent to participants.
Race Day - 9
![](\"http://1.bp.blogspot.com/-IBezysHz4gU/VdMb8-q3lKI/AAAAAAAAdtg/fFC5cO_scmc/s400/IMG_20150411_075758643.jpg\")
I must say, I had a pretty good race day experience. Checking in as a volunteer was super-easy - this can normally be a pretty tedious or confusing process. I watched a number of regularly registered runners checking in as well, and it looked to be a pretty quick and painless process. Near registration there was a small festival area with some vendors and a rep from OCR World Championships (yes, this is an OCRWC Qualifier...wow!). There was also ample room to hang out, stretch, and prepare.
![](\"http://1.bp.blogspot.com/-m1GSccXvHJg/VijI_Hm2GGI/AAAAAAAAgY4/UkXDaR5AqVk/s320/11073993_831901773564837_2627680150545396605_o.jpg\")
Our Team - Photo Credit: Mary Donohue
As part of the New England Spahtens, I was a member of the day\'s largest team, which meant I got to hang out pre/post race at our largest team tent. Took a minute to figure out where it was - and once I did I discovered the restroom situation was INDOORS! Huzzah!
Already ran your race? Want to run another lap? Go for it! $15 gets you a new timing chip and you\'re off to the races (again). Manage 5 laps and you get a special plaque for doing 25K of OCR.
All in all...everything leading up to crossing the starting mat was pretty darn smooth.
The Course - 10
![](\"http://3.bp.blogspot.com/-DmfkvAq-FFg/VijIE7YQ7QI/AAAAAAAAgYs/sp-Mo7ITX4Q/s320/10845812_831899546898393_1622263705756634095_o.jpg\")
Photo Credit: Mary Donohue
The course was excellent. There\'s no two ways about it. F.I.T. Challenge really nailed it all - use-of-venue, variety, quality, and quantity of obstacles...it was just really well-done. Top-freaking-notch. I\'m genuinely impressed here, in case you couldn\'t tell. The course was also INCREDIBLY well-marked - trust me...while volunteering post-race I pulled hundreds of flags, a ton of caution tape, and MANY arrow signs...so I can personally attest to that.
I want to point out that part of what helped this race have such an excellent course was the #OCRUnited element - they played well with others. ABF Mud Run, ORTC at Shale Hill, Grit \'n\' Wit, Blizzard Blast and more - Robb McCoy and his crew aren\'t afraid to work with others to put on a successful event. This is something that helped him in planning, execution, race-day experience, the course itself...all areas got a boost. Other, bigger races could learn something from F.I.T. Challenge in this regard. Take notes, big 3.
Support/Swag - 9
![](\"http://2.bp.blogspot.com/-EjbAEfzZvKs/VijHM5sH_uI/AAAAAAAAgYY/9KuH3nfxF7k/s320/IMG_20151022_071608295.jpg\")
Swag and Support was good - above average, even! Swag included a cotton t-shirt, a logo\'d headband (similar to what you get at a Spartan Race, but no bib number), and finisher\'s medal. I love the medal - shaped like a Wreck Bag (added to the #OCRUnited feel - lots of local races are embracing Wreck Bag). NE Spahtens also got some \"cheap sunglasses\" (you know, the plastic Wayfarer knock-offs?) with Spahten F.I.T. printed on them. I\'m a sucker for \"cheap sunglasses\", and I think everyone else is too, let\'s be honest. Thanks F.I.T.!
Age group awards were provided (nice), and as an added bonus (I mentioned this before) for those who managed 5 (timed) laps there was a special plaque involved. Nice touch. Not to mention that whole \"OCRWC Qualifier\" thing.
Support was good - especially when you got to the #OCRUnited parts of the course, especially the big cluster with \"rigs\" by the big Shale Hill truck. There was a volunteer at every obstacle, as there should be, (some more engaged than others) and I was aware of medical support that was available.
Post-Race - 8
Post-race was pretty good too. Once you cross the finish there was water, Hint Water (review coming) and though I didn\'t stop to look, I think there was food of some sort (bananas maybe?). The little festival area was there, so First Aid Shot Therapy was there with their \"shots\" (think 5 hour energy...but aspirin) in case you were hurtin\'. There was a cool little podium/backdrop area for photo ops and awards, but aside from that...if you\'re not running another lap (which you could for $10 or $15)...when you finish the race that\'s kinda it. Pack it up and go home. You could certainly hang out, though...it IS a state park (and very pretty, I thought).
I personally would\'ve gone back over to the NE Spahtens tent to hang out if I hadn\'t immediately gone over to volunteer (he was grossly under-supported for PM volunteers. Shame on people for bailing). That\'s how I wrapped MY day up, and it was kinda fun to break it all down :)
Overall, I had a great time and would certainly go back.
At the end of the day - this was a great race. What you\'ve got in F.I.T. Challenge is a great, very well-constructed, very well-thought-out, and very well-executed Obstacle Course Race. You can tell the owner/race director and the team that works with him (i.e. family and friends) really cares about the event and making it great. That\'s why I love local OCR\'s and why I will always seek them out. The big-name races are really turning me off lately, and \"the little guy\" keeps impressing.
![](\"http://3.bp.blogspot.com/-rItZMRRVn-M/VijIC7t7GfI/AAAAAAAAgYk/5KqJgPTNJdM/s320/11136175_831896266898721_7937356905526464364_o.jpg\")
F.I.T. Challenge V is this fall on 11/14/15, and you can register via this link. If you\'re not already committed to something...I heartily recommend you register. Whether you\'re a rookie or a rockstar, you\'ll have fun at this event.','Back In The Saddle - F.I.T. Challenge IV Recap','','publish','open','open','','back-in-the-saddle-f-i-t-challenge-iv-recap','','','2017-01-18 07:33:43','2017-01-18 12:33:43','',0,'http://50.87.248.94/~sothisj4/?p=32',0,'post','',0),(33,1,'2015-10-16 02:58:00','0000-00-00 00:00:00','One of the last races I did before last fall\'s Killington Spartan Beast was BoldrDash In The Mud.
','Local Greatness - BoldrDash In The Mud 2014','','draft','open','open','','','','','2015-10-16 02:58:00','0000-00-00 00:00:00','',0,'http://50.87.248.94/~sothisj4/?p=33',0,'post','',0),(34,1,'2015-10-05 11:54:00','2015-10-05 15:54:00','I thought I was looking for redemption.
I came to the mountain on a mission. The Beast broke me last year...and though I got my finish...it didn\'t feel like a true victory. At the end there was no celebration. No camaraderie. No reveling in our success with hugs, beers, laughter and high fives. I came back looking for what I thought was taken from me. To correct my mistake. I thought I wanted...no...NEEDED...redemption.
![](\"http://4.bp.blogspot.com/-CVP0WoXTOgE/VhEWBuLpuDI/AAAAAAAAeUQ/qkLw1Lk-nKY/s400/beast-2014-finish-broken.jpg\")
As it turns out...I was wrong.
What I found and what I learned was much more valuable and worthwhile than that. Too bad it took me a year to figure it out.
As far as a rating goes...Let\'s knock this out now.
Pre-Race: 7.5
Race-Day: 8
The Course: 7.5
Support/Swag: 7
Post-Race: 8
Overall: 38/50
Overall...average to above average. You\'ll get why by the end.
The theme of the day was \"struggle\".
What can I say about the Killington Beast that I (or someone else) haven\'t said before? Those who have done it...know. And those who haven\'t yet...can\'t possibly REALLY know until you\'re there. Suffering and struggling through it. There are insane ascents, vicious descents, technical trails that eat ankles for lunch and top it off with obstacles strategically placed to push you to your limits.
![](\"http://4.bp.blogspot.com/-DydM85_yrqg/VfgnMvpBk3I/AAAAAAAAd_0/QP6ePvWIaUM/s320/12002898_10156036810185068_2215877450671638072_n.jpg\")
This year was a bit different from the past, though. This year Killington was a Founder\'s Race.
What does \"Founder\'s Race\" really mean?
Some would say it means Spartan Race is getting cheap and taking the easy way out on a course build. Spartan calls it \"going back to their roots\" when things were simpler. Honestly...I think it\'s a little bit of both.
The \"Founder\'s Race\" idea results in a less complicated, less grandiose build-out. No massive banners. No 5,000 foot high rope climb rigs with a water ditch below large enough to build a house in. To be perfectly honest...the build-out reminded me of some smaller, local OCR\'s I\'ve run lately. I kind of liked that.
Each year is different.
Each year at any given venue is its own event, and you kind of have to take it for what it is. I heard some people (some, my own teammates) complaining that this year\'s VT Beast wasn\'t as hard as years prior. I read one blog in particular that I thought was pretty...shall we say...elitist...about it. Complaining that US races are incredibly disorganized. It kind of offended me.
In hindsight...I WAS slightly disappointed.
![](\"http://1.bp.blogspot.com/-FX6sL6uBRwk/VhEYoavbG0I/AAAAAAAAeUc/7TlNrlLShPw/s320/beast%2Bpancake%2B2015.jpg\")
As hard as it was...ultimately...it DID feel a little...disappointing in the obstacle category. There were innumerable things to climb over, at least 8 carries of some sort and three barbed wire crawls. These made up the VAST majority of obstacles. I felt there was a lot less...creativity...than I expected. Local OCR\'s I\'ve done...hell, even other SPARTAN races I\'ve done...have had more variety than that. Is this what \"Founder\'s Race\" means? If so...I won\'t mind if I don\'t run another. Lack of variety doesn\'t mean it was easy...but still...it felt like something was lacking.
![](\"http://3.bp.blogspot.com/-3mgiGxXthH4/VhEbojzjnZI/AAAAAAAAeVM/E6F4J2fOIIA/s320/beast%2Blog%2Bcarry%2B2015.jpg\")
Despite it all...the struggle was real.
That mountain is no joke. This year\'s course had all the steepest ascents and descents from last year\'s course...plus new ones. The heat was a new challenge...one that got the best of me for a while. You just never know what you\'re gonna get on that mountain...
Lack of water didn\'t help, either
I\'m not gonna sit here and make a Federal project out of it...Spartan Race blew it with water...but at least they owned their mistake. They depleted their water sources way early and lost pressure on (it seems) their one available hose. People (myself included) weren\'t allowed to fill Camelbaks. I had to ration my water a lot more than usual. Given the heat...this was a challenge. One I was not prepared for.
Teamwork saved the day.
I\'ve said it before and I\'ll say it again...I would not have made it without my battle buddies. For the uninformed - a Battle Buddy is someone you run/crawl/climb/struggle through the race with. Maureen and Rob were mine.
Happened kind of by accident, too...I lost my original BB very early (it\'s ok, we had a deal, not upset) and came across them on the first major ascent. Deciding to stick with them was probably the single smartest thing I did all day.
![](\"http://4.bp.blogspot.com/-KRC4pvrbkGg/VhEZ6oSZdmI/AAAAAAAAeUo/aKYe_VKZL80/s320/beast%2B15%2Bbattle%2Bbuddies.jpg\")
They had my back at every turn. I was stunned to find them waiting for me at the bottom of the bucket carry. It got the best of me, whipped my ass...and there they were. Waiting. I felt bad because I took so long...this is exactly where I lost my battle buddies last year (except it was later in the race)...but there they were. And they were right there with me until the very end. Salt tabs, conversation, looking out for each other...they covered it all. It was a much different back-half of the Beast this year getting through it with a couple of BB\'s like that.
I would not have finished without them. Not this year\'s Beast. No way.
Imagine an entire community like that.
![](\"http://1.bp.blogspot.com/-Q_IO5sguLqU/VhEaTVthEmI/AAAAAAAAeUw/bXeBQnicU30/s400/IMG_20150919_073611305.jpg\")
That\'s the New England Spahtens - over 3,000 people just like that (to varying degrees). A whole community of \"care\". That\'s what OCR SHOULD be like...not whining about this or that, not complaining that someone didn\'t do their burpees, not bellyaching about cheating...just looking out for each other and having fun.
I almost cried at the finish line.
![](\"http://1.bp.blogspot.com/-1OzyNyZOdjw/VhEa5SiZv0I/AAAAAAAAeU8/7j-ep9x4gVI/s320/beast%2B15%2Bfire%2Bjump.jpg\")
The look on my face at the fire jump was borderline horrified...but I jumped it. I landed. And I screamed out of pure elation. I could finally run across the finish...on my own. And I did. And there was my wife. And my Battle Buddies. And that G-Damn medal I\'ve been chasing for months. I did it. The feeling is simply indescribable.
![](\"http://3.bp.blogspot.com/-v-9vYriFSlA/Vgcp17BJrfI/AAAAAAAAeMM/79CPufgh5AU/s320/IMG_20150921_070553898.jpg\")
Thanks to the team...I found TRUE success.
And it was a bit different than I thought it would be.
High fives and hugs. Shared stories of successes. Lamenting opportunities missed on-course. A teammate not-so-subtly offering a victory shot and beer. And also...asking after teammates we hadn\'t seen or heard from. Not for the gossip factor...not out of curiosity...but out of genuine care, and to perhaps be ready to help console a teammate feeling like a failure. So much positivity...
![](\"http://2.bp.blogspot.com/-XA241grFg5k/VhEbFWSkA3I/AAAAAAAAeVI/qVP2yalrF04/s320/beast%2B15%2Bvictory.jpg\")
Sitting in the lodge, much later, as I\'m getting ready to finish my beer and head home...A teammate comes in for hers. It\'s late, most others from the team have left. Despite being more sore than ever...of course I practically leap out of my chair to congratulate her.
Back to the house...where other exhausted, beaten teammates rest as well. In the morning - shared stories of success. Breakfast in town surrounded by finishers, spectators...and people who get it. The next night...furiously hitting \"refresh\" on Chronotrack hoping to see friends finish the UltraBeast...did they make it?
The sense of completion...of victory...of success...didn\'t come from the medal, or simply from running across on my own two feet. It was everything else.','Struggle, Teamwork, & Success - Spartan Beast VT 2015','','publish','open','open','','struggle-teamwork-success-spartan-beast-vt-2015','','','2017-07-29 12:18:10','2017-07-29 16:18:10','',0,'http://50.87.248.94/~sothisj4/?p=34',0,'post','',0),(1294,1,'2017-07-29 12:18:10','2017-07-29 16:18:10','I thought I was looking for redemption.
I came to the mountain on a mission. The Beast broke me last year...and though I got my finish...it didn\'t feel like a true victory. At the end there was no celebration. No camaraderie. No reveling in our success with hugs, beers, laughter and high fives. I came back looking for what I thought was taken from me. To correct my mistake. I thought I wanted...no...NEEDED...redemption.
As it turns out...I was wrong.
What I found and what I learned was much more valuable and worthwhile than that. Too bad it took me a year to figure it out.
As far as a rating goes...Let\'s knock this out now.
Pre-Race: 7.5
Race-Day: 8
The Course: 7.5
Support/Swag: 7
Post-Race: 8
Overall: 38/50
Overall...average to above average. You\'ll get why by the end.
The theme of the day was \"struggle\".
What can I say about the Killington Beast that I (or someone else) haven\'t said before? Those who have done it...know. And those who haven\'t yet...can\'t possibly REALLY know until you\'re there. Suffering and struggling through it. There are insane ascents, vicious descents, technical trails that eat ankles for lunch and top it off with obstacles strategically placed to push you to your limits.
This year was a bit different from the past, though. This year Killington was a Founder\'s Race.
What does \"Founder\'s Race\" really mean?
Some would say it means Spartan Race is getting cheap and taking the easy way out on a course build. Spartan calls it \"going back to their roots\" when things were simpler. Honestly...I think it\'s a little bit of both.
The \"Founder\'s Race\" idea results in a less complicated, less grandiose build-out. No massive banners. No 5,000 foot high rope climb rigs with a water ditch below large enough to build a house in. To be perfectly honest...the build-out reminded me of some smaller, local OCR\'s I\'ve run lately. I kind of liked that.
Each year is different.
Each year at any given venue is its own event, and you kind of have to take it for what it is. I heard some people (some, my own teammates) complaining that this year\'s VT Beast wasn\'t as hard as years prior. I read one blog in particular that I thought was pretty...shall we say...elitist...about it. Complaining that US races are incredibly disorganized. It kind of offended me.
In hindsight...I WAS slightly disappointed.
As hard as it was...ultimately...it DID feel a little...disappointing in the obstacle category. There were innumerable things to climb over, at least 8 carries of some sort and three barbed wire crawls. These made up the VAST majority of obstacles. I felt there was a lot less...creativity...than I expected. Local OCR\'s I\'ve done...hell, even other SPARTAN races I\'ve done...have had more variety than that. Is this what \"Founder\'s Race\" means? If so...I won\'t mind if I don\'t run another. Lack of variety doesn\'t mean it was easy...but still...it felt like something was lacking.
Despite it all...the struggle was real.
That mountain is no joke. This year\'s course had all the steepest ascents and descents from last year\'s course...plus new ones. The heat was a new challenge...one that got the best of me for a while. You just never know what you\'re gonna get on that mountain...
Lack of water didn\'t help, either
I\'m not gonna sit here and make a Federal project out of it...Spartan Race blew it with water...but at least they owned their mistake. They depleted their water sources way early and lost pressure on (it seems) their one available hose. People (myself included) weren\'t allowed to fill Camelbaks. I had to ration my water a lot more than usual. Given the heat...this was a challenge. One I was not prepared for.
Teamwork saved the day.
I\'ve said it before and I\'ll say it again...I would not have made it without my battle buddies. For the uninformed - a Battle Buddy is someone you run/crawl/climb/struggle through the race with. Maureen and Rob were mine.
Happened kind of by accident, too...I lost my original BB very early (it\'s ok, we had a deal, not upset) and came across them on the first major ascent. Deciding to stick with them was probably the single smartest thing I did all day.
They had my back at every turn. I was stunned to find them waiting for me at the bottom of the bucket carry. It got the best of me, whipped my ass...and there they were. Waiting. I felt bad because I took so long...this is exactly where I lost my battle buddies last year (except it was later in the race)...but there they were. And they were right there with me until the very end. Salt tabs, conversation, looking out for each other...they covered it all. It was a much different back-half of the Beast this year getting through it with a couple of BB\'s like that.
I would not have finished without them. Not this year\'s Beast. No way.
Imagine an entire community like that.
That\'s the New England Spahtens - over 3,000 people just like that (to varying degrees). A whole community of \"care\". That\'s what OCR SHOULD be like...not whining about this or that, not complaining that someone didn\'t do their burpees, not bellyaching about cheating...just looking out for each other and having fun.
I almost cried at the finish line.
The look on my face at the fire jump was borderline horrified...but I jumped it. I landed. And I screamed out of pure elation. I could finally run across the finish...on my own. And I did. And there was my wife. And my Battle Buddies. And that G-Damn medal I\'ve been chasing for months. I did it. The feeling is simply indescribable.
Thanks to the team...I found TRUE success.
And it was a bit different than I thought it would be.
High fives and hugs. Shared stories of successes. Lamenting opportunities missed on-course. A teammate not-so-subtly offering a victory shot and beer. And also...asking after teammates we hadn\'t seen or heard from. Not for the gossip factor...not out of curiosity...but out of genuine care, and to perhaps be ready to help console a teammate feeling like a failure. So much positivity...
Sitting in the lodge, much later, as I\'m getting ready to finish my beer and head home...A teammate comes in for hers. It\'s late, most others from the team have left. Despite being more sore than ever...of course I practically leap out of my chair to congratulate her.
Back to the house...where other exhausted, beaten teammates rest as well. In the morning - shared stories of success. Breakfast in town surrounded by finishers, spectators...and people who get it. The next night...furiously hitting \"refresh\" on Chronotrack hoping to see friends finish the UltraBeast...did they make it?
The sense of completion...of victory...of success...didn\'t come from the medal, or simply from running across on my own two feet. It was everything else.','Struggle, Teamwork, & Success - Spartan Beast VT 2015','','inherit','closed','closed','','34-revision-v1','','','2017-07-29 12:18:10','2017-07-29 16:18:10','',34,'http://sothisisfitness.com/2017/07/34-revision-v1.html',0,'revision','',0),(35,1,'2015-09-15 16:00:00','2015-09-15 20:00:00','There\'s no turning back now.
A lot of words, feelings, and thoughts are going to be expressed fall out of my face right now that may not make sense. For the sake of the uninformed...
In four days I will, for the second time, be taking on the Spartan Beast at Mt. Killington, VT.
![](\"http://1.bp.blogspot.com/-amillRsdPZg/U_dKh9NdWhI/AAAAAAAAJGo/DlyJjAz1DdA/s400/Spartan-Beast.jpg\")
Those who have done this event before, like me, get it. Those who have not...probably have an incredible sense of dread and anticipation. For those who are interested, you can read my rambling, complainey recap of last year\'s race. Buckle up, it\'s a long one.
Through all the raging emotions...somehow... I\'ve managed to find a little zen. There are some undeniable truths about this race that, if embraced, will help us all find a little solace, a little calm, and a little sleep in these final few days leading up to the mountain.
This \"race\" is going to destroy me.
Let\'s not kid ourselves. No matter if you\'re on the podium or DFL... this will wreck you. The sooner we make peace with that the better. This is one of the most difficult events I have ever done. Harder, I think, than my first marathon. Harder, for sure, than the Seven Sisters Trail Race. The Spartan Beast at Mt. Killington has no equal, in my opinion, unless you start going to the realm of Ultra OCR\'s, such as World\'s Toughest Mudder, the Death Race, or even the Ultra Beast (which is two laps of the Beast).
I am taking extra care of my body NOW so that it can withstand the unearned punishment it will endure Saturday. This \"race\" is going to annihilate me, body and mind. I will cross the finish. I will recover. I know this. I accept this.
The time to train has passed.
We are four days away from the race. There is no more time to train. Hell, there\'s barely time to pack. Whatever is not yet planned...will not be - yes, even items to bring on the mountain. You should only run with what you\'ve trained with. By now, you must already know what you\'re bringing.
No, I do not need every piece of gear I own. I know what nutrition I need. I know what clothing I need. I know what I will drink. I know what additional gear I need. I just need to pack it, put it in the car, and be done with it. I will be ok. I know this. I accept this.
This will be harder than last year. Unless it\'s easier.
![](\"http://1.bp.blogspot.com/-DydM85_yrqg/VfgnMvpBk3I/AAAAAAAAd_w/7aSA0I6RCLM/s320/12002898_10156036810185068_2215877450671638072_n.jpg\")
Photo Credit - Spartan Race
Last year Killington was the World Championship race. This year its not. However, it IS still Killington...the birthplace of the Spartan Beast. Hell...the birthplace of SPARTAN in general. This year, instead of the World Championship, its a Founder\'s Race - this simply means the race founder(s) will help the already-evil course designer make this race more challenging.
Because it clearly needed to be more challenging.
And though rumors may fly about this obstacle or that obstacle (or lack thereof)...we all know this race is going to be hard, and we cannot know EXACTLY how hard until it\'s over. \"You\'ll know at the finish line\"...what a bunch of jerks. I know this. I accept this.
I am overthinking this. It is what it is.
![](\"http://3.bp.blogspot.com/-obI2zpcEhSo/VfgnhzdXgUI/AAAAAAAAd_4/BjjRy8W119U/s320/12006576_10154243791529552_280808859841967624_o.jpg\")
Photo Credit - New England Spahtens
I know what I\'m doing. The fear of the unknown is strong, but there is much less \"unknown\" than I think. I know what a Spartan Race is. I know what last year\'s Beast is. I estimate this course will be in the neighborhood of 16 miles long (including carries). It\'s going to suck. It\'s going to be long. There are going to be (multiple) sandbag carries, bucket carries, log carries, barbed wire crawls...But, frankly, it doesn\'t matter. It is what it is. I will survive.
A wise man once said...\"Don\'t Panic\". I know this. I accept this.
I will not repeat last year\'s mistakes.
I made a lot of mistakes last year. I will not waste time. I will not stop unnecessarily. I will not stare at obstacles I know I will fail. I will hydrate and fuel every 45 minutes. If I fail an obstacle I fail it. Burpee (or don\'t) and move on. I will not fear failure. I will not make the rope climb. I will not make the rig. I may not make the spear throws. But I WILL finish the Beast. I know this. I accept this.
This \"race\" is not a race. Just do it.
![](\"http://4.bp.blogspot.com/-MqB8yhIqq0A/VfgnpBbxNDI/AAAAAAAAeAA/13rA-dCUiro/s320/11934976_10153665294978338_71976099320238870_o.jpg\")
Photo Credit - New England Spahtens
More important than anything else, I must remember - this \"race\" is not a race. I said it last fall after finishing, and anyone you ask who has done this will tell you...this is not a race. This event...its a test. A test of your will, your fortitude, your ability to overcome. Don\'t race the clock - it will only cause you to make avoidable mistakes. I WILL be careful, and I WILL finish.
One of the best pieces of advice I ever got - \"Run when you can, walk if you have to, crawl if you must.\" I can do this. It will take everything I\'ve got, but I can. I know this. I accept this.
Run your own \"race\".
You are here for a reason, whatever that reason may be. This is YOUR event, nobody else\'s. Other peoples\' opinions of how you run your \"race\" do not matter. How you burpee (or don\'t), how you climb a wall (or don\'t), how you fuel/eat/pee/walk/run...it is your business and nobody else\'s. I know this. I accept this.
It\'s time to prepare.
![](\"http://3.bp.blogspot.com/-i9K14u9MDOs/Vfgn_b6__oI/AAAAAAAAeAI/OKuiMwHsgH8/s320/11390106_10153028761711429_1833357992792414227_n.jpg\")
Photo credit - Spartan Race
You\'ve got some things to do. Account for and pack your gear/nutrition. Get your race clothing/gear selected and packed. Charge your GPS watch. Hydrate. Constantly. Make sure you eat enough. Make sure you rest enough. Most important of all...Don\'t Panic. It\'s here. You\'re as ready as you can be. With this event, that\'s all anybody can ask for. I know this. I accept this.
So, if we see each other on the mountain Saturday...say hi. Give a friendly wave. Perhaps \"run\" part of the course with me. In the end, most of us will finish. Some will get injured. Some will get hypothermia and be pulled from the course. Do not quit. Do not give up. Do not give in. You can do this. Trust your training, trust your knowledge, trust yourself. What will be...will be.
I know this. I accept this.','Fool Me Once...','','publish','open','open','','fool-me-once','','','2017-01-21 08:44:33','2017-01-21 13:44:33','',0,'http://50.87.248.94/~sothisj4/?p=35',0,'post','',0),(36,1,'2015-08-05 05:09:00','2015-08-05 09:09:00','We\'ve been cheated and lied to.\r\n\r\n\"How?\" - you ask? \"Who has lied to us, and what have we been cheated of?\"\r\n\r\n![](\"http://3.bp.blogspot.com/-VHYWma3VYag/VcGFFdya-SI/AAAAAAAAdhc/CJ_siAjccQQ/s200/IMG_20150804_072109854.jpg\")
\r\nOur coffee.\r\n\r\nWe have been living in ignorance. But NO MORE! My friends - I HAVE GREAT NEWS!\r\n\r\nCoffee does not have to be bitter and offensive. Coffee does not need to be drowned in cream and sugar to be palatable! What if I told you that you\'d never need to add anything to your coffee again? No cream. No sugar. And it would be the most delicious, satisfying coffee you\'ve ever tasted? It would even be healthier?\r\n\r\nPuroast has changed the game. Prepare to have your mind blown.\r\n\r\n\r\n\r\n(Disclosure: I was provided product for review. I was not compensated in any way for this review. My opinions are my own, are honest, and are -sometimes- blunt.)\r\n\r\nI\'m still in disbelief.I remember my first taste of coffee - Grandma\'s kitchen (it always smelled like coffee). I was pretty young, and I was instantly turned off by the flavor. It was so bitter. After watching the \"adults\", though, I learned they added cream and sugar. I learned that if you added these things it turned that awful bitter liquid into an entirely different beverage...one that was kinda good! And boy did it wake you up!! So I ran with it.\r\n\r\n\r\n\r\n![](\"http://1.bp.blogspot.com/-XbI2DccsAYs/VcGHH-8yGeI/AAAAAAAAdho/n3wCs1AxAeo/s320/coffee-sugar-cream.jpg\")
\r\n\r\nPhoto from \"Thehandthatfeeds.com\" \r\n \r\n\r\n
\r\nLittle did I know...the coffee companies were counting on that learning experience.\r\n\r\nWe are taught that a \"regular\" coffee is with cream and sugar. On TV coffee is marketed with cream/sugar and in cafes, is served with these two condiments alongside it. When you order your coffee \"black\"...you get a funny look, like you\'re some kind of tough guy, while the \"extra/extra\" person is reasonable. It\'s madness.\r\n\r\nCoffee is not meant to be this way.\r\n\r\nBefore we dive in, let\'s be clear: we\'re talking about COFFEE here - No, that machi-frappa-lata-thing is NOT coffee. It is a confection. And, likely, horrible for you.\r\n\r\nNow - let me lay some knowledge on you: Roasters down in Latin America, by and large, don\'t drink the coffee we drink. They roast their own, and they roast it differently. For them, putting sugar or cream in coffee is sacrilege. No, it\'s not because they\'re used to the bitterness...it\'s because their coffee isn\'t bitter like ours. Their coffee is a labor of love, and it tastes like art. Puroast Coffee Co. is roasting their coffee like the growers do...and the difference is astonishing.\r\n\r\nCan coffee really be that good?\r\n\r\nUm...yes. I came across Puroast at an obstacle course race, and I tried a sample. It was the smoothest, most robust, most amazingly rich coffee I had ever tasted. I didn\'t even need sugar! I didn\'t figure out until afterwards...what I sampled was espresso. So then I tried their coffee.\r\n\r\nThe flavor was unreal.\r\n\r\nAs a matter of fact, I\'m drinking a cup of Dark French Roast as I type. What strikes me and amazes me with every cup is the distinct lack of that trademark bitterness that all coffee seems to have. Puroast coffee is just...impossibly smooth. It, of course, still tastes like coffee...but better. It\'s got this rich, deep, satisfying flavor...it made me fall in love with coffee again. I don\'t know how else to describe it...it\'s coffee...just...elevated. Pure. It is simply the best coffee I have ever tasted...and that\'s WITHOUT SUGAR. No additives! There\'s no terrible aftertaste, either. I have yet to find the \"gotcha\". \r\n![](\"http://2.bp.blogspot.com/-XAVEBzzG9rU/VcGMtk7taeI/AAAAAAAAdiI/Z6vTUR1q7xA/s320/IMG_20150801_093842126.jpg\")
\r\nHow is this possible?\r\n\r\nIt\'s all about the roast.\r\n\r\nI chatted with the man in charge - Kerry Sachs...and between his explanations, the scientific study behind it, and other assorted research I did on my own...it makes sense.\r\n\r\nThe problem is...America is cheap.\r\n\r\nAll coffee starts out the same. Whether it comes from Columbia, Venezuela, Hawaii or Jamaica...all green coffee beans grow the same. You can\'t tell the difference until you roast them. The roasting process is where the magic happens.\r\n\r\nBy and large, the coffee we drink in the USA is all roasted in the same way - flash roasting. The beans are roasted in big batches using convection (direct heat), and it\'s all over in a matter of minutes (if that). Now, I\'m no scientist, so don\'t crucify me if this isn\'t 100% scientifically accurate, but it would seem that because of the way the heat is transferred to the bean, how short a time it takes, etc...certain acids are produced/released during this roasting process.\r\n\r\nThis acid production is a big factor in that bitter taste nearly all coffee has. The acid also contributes to what I\'m going to call \"coffee gut\"...a blanket term we\'ll use for all the various reflux/indigestion/\"grumbly stomach\" issues that arise from coffee consumption. Not only that, but the \"Maillard Reaction\" is not able to take place. This reaction is where much of the flavors and aromas of coffee are released. The result is a bitter, acidic coffee that lacks depth, richness, and the ability to stand up on its own without cream or sugar.\r\n\r\nPresumably, coffee companies use this roasting method because it\'s fast and cheap. Welcome to America. This, however, is not how coffee was meant to be roasted.\r\n\r\nThis is where Puroast is different.\r\n![](\"http://1.bp.blogspot.com/-ttVA9vk_JlU/VcGKShjtpMI/AAAAAAAAdh8/LJoxkoKcJFU/s320/IMG_20150804_072508192.jpg\")
\r\nPuroast coffee is roasted the way coffee should be roasted - slowly and carefully, with love and respect for the bean.\r\n\r\nSeriously, though. Puroast uses a different method - the way the growers themselves do it. Rather than heat directly to the beans, heat is spread across a cooking/roasting surface where the beans are continuously agitated for an even, thorough roast. This method is called \"conduction\". Again, I\'m not a scientist, or a cook, or a coffee roaster...so don\'t nitpick the details here...but you get the difference between methods, I\'m sure.\r\n\r\nAs a result of this roasting method, the result is a coffee that contains 70% less acid. Not only that, but in place of the acid...polyphenols are produced/released. The short explanation is...these are antioxidants. Additionally, the \"Maillard Reaction\" is able to fully take place.\r\n\r\nSo let me get this straight...\r\n\r\nNot only does Puroast\'s method produce LESS ACID and release more aroma/flavor...helping the coffee taste amazing...but it produces more antioxidants...making it better for my health?\r\n\r\nHow did they figure this out?\r\n\r\nKerry was not always a coffee man. As a matter of fact...when this all started...he didn\'t even like coffee! In short...after living with coffee growers in Venezuela, he tried the coffee they roasted themselves and was taken aback by its smoothness, and the lack of bitterness. He learned their roasting methods before leaving, and eventually made the connection between taste, acidity, and roasting method. After some encouragement, he convinced a professor at UC Davis to do some real research...and the results proved it.\r\n\r\nSo it\'s probably crazy expensive\r\n![](\"http://3.bp.blogspot.com/-CKyhiAJmKmc/VcGEFUP_70I/AAAAAAAAdhU/jO2Gk8SocpQ/s320/Screenshot_2015-08-04-07-36-06.png\")
\r\nNope.\r\n\r\nSo...why, then, do the major US companies have to do it the cheap way...and then...charge consumers the same price Puroast is charging? Hmmm...\r\n\r\nWhat does this MEAN?\r\n\r\nIt MEANS that I\'ve got a 2 lb. box of raw sugar in the pantry that I\'m not going to need anymore. Again, in case you missed it...you don\'t need cream or sugar for this coffee. I can\'t be any more succinct than that. No. Sugar. Needed. Seriously, try it.\r\n\r\nIt MEANS that coffee, which already had health benefits... just became more healthy.\r\n\r\nIt MEANS that I can have coffee on race-day morning and not worry I\'ll have to find a port-o-potty mid-race.\r\n\r\nIT MEANS that the coffee with all these benefits costs the same or less than the crap we\'ve been drinking all along.\r\n\r\nPinch me.\r\n\r\nI know its tough to wrap your head around. You\'ll get there.\r\n\r\nAs a health nut, fitness fanatic, obstacle racer and marathoner...this excites me endlessly.\r\n\r\nRating: 5 stars. 5 sugar-free, delicious stars.\r\n\r\n\r\n![](\"http://2.bp.blogspot.com/-VQPgdFFAWZk/VbIpLujhCOI/AAAAAAAAdas/ibvw0TdBMog/s320/shut-up-and-take-my-money.jpg\")
\r\nIf you truly like COFFEE and you\'re drinking anything other than Puroast Coffee...you\'re either ignorant, don\'t care, or incredibly brand-loyal. Either way...you\'re wrong.\r\n\r\nYour coffee mug deserves better. So do you. Run, don\'t walk. Go get Puroast.\r\n\r\n','Coffee...The Way It\'s MEANT To Be | Puroast Review','','publish','open','open','','coffee-the-way-its-meant-to-be-puroast-review','','','2017-01-14 00:51:09','2017-01-14 05:51:09','',0,'http://50.87.248.94/~sothisj4/?p=36',0,'post','',2),(585,1,'2017-01-14 00:51:09','2017-01-14 05:51:09','We\'ve been cheated and lied to.\r\n\r\n\"How?\" - you ask? \"Who has lied to us, and what have we been cheated of?\"\r\n\r\n\r\nOur coffee.\r\n\r\nWe have been living in ignorance. But NO MORE! My friends - I HAVE GREAT NEWS!\r\n\r\nCoffee does not have to be bitter and offensive. Coffee does not need to be drowned in cream and sugar to be palatable! What if I told you that you\'d never need to add anything to your coffee again? No cream. No sugar. And it would be the most delicious, satisfying coffee you\'ve ever tasted? It would even be healthier?\r\n\r\nPuroast has changed the game. Prepare to have your mind blown.\r\n\r\n\r\n\r\n(Disclosure: I was provided product for review. I was not compensated in any way for this review. My opinions are my own, are honest, and are -sometimes- blunt.)\r\n\r\nI\'m still in disbelief.I remember my first taste of coffee - Grandma\'s kitchen (it always smelled like coffee). I was pretty young, and I was instantly turned off by the flavor. It was so bitter. After watching the \"adults\", though, I learned they added cream and sugar. I learned that if you added these things it turned that awful bitter liquid into an entirely different beverage...one that was kinda good! And boy did it wake you up!! So I ran with it.\r\n\r\n\r\n\r\n \r\n\r\nPhoto from \"Thehandthatfeeds.com\" \r\n \r\n\r\n
\r\nLittle did I know...the coffee companies were counting on that learning experience.\r\n\r\nWe are taught that a \"regular\" coffee is with cream and sugar. On TV coffee is marketed with cream/sugar and in cafes, is served with these two condiments alongside it. When you order your coffee \"black\"...you get a funny look, like you\'re some kind of tough guy, while the \"extra/extra\" person is reasonable. It\'s madness.\r\n\r\nCoffee is not meant to be this way.\r\n\r\nBefore we dive in, let\'s be clear: we\'re talking about COFFEE here - No, that machi-frappa-lata-thing is NOT coffee. It is a confection. And, likely, horrible for you.\r\n\r\nNow - let me lay some knowledge on you: Roasters down in Latin America, by and large, don\'t drink the coffee we drink. They roast their own, and they roast it differently. For them, putting sugar or cream in coffee is sacrilege. No, it\'s not because they\'re used to the bitterness...it\'s because their coffee isn\'t bitter like ours. Their coffee is a labor of love, and it tastes like art. Puroast Coffee Co. is roasting their coffee like the growers do...and the difference is astonishing.\r\n\r\nCan coffee really be that good?\r\n\r\nUm...yes. I came across Puroast at an obstacle course race, and I tried a sample. It was the smoothest, most robust, most amazingly rich coffee I had ever tasted. I didn\'t even need sugar! I didn\'t figure out until afterwards...what I sampled was espresso. So then I tried their coffee.\r\n\r\nThe flavor was unreal.\r\n\r\nAs a matter of fact, I\'m drinking a cup of Dark French Roast as I type. What strikes me and amazes me with every cup is the distinct lack of that trademark bitterness that all coffee seems to have. Puroast coffee is just...impossibly smooth. It, of course, still tastes like coffee...but better. It\'s got this rich, deep, satisfying flavor...it made me fall in love with coffee again. I don\'t know how else to describe it...it\'s coffee...just...elevated. Pure. It is simply the best coffee I have ever tasted...and that\'s WITHOUT SUGAR. No additives! There\'s no terrible aftertaste, either. I have yet to find the \"gotcha\". \r\n\r\nHow is this possible?\r\n\r\nIt\'s all about the roast.\r\n\r\nI chatted with the man in charge - Kerry Sachs...and between his explanations, the scientific study behind it, and other assorted research I did on my own...it makes sense.\r\n\r\nThe problem is...America is cheap.\r\n\r\nAll coffee starts out the same. Whether it comes from Columbia, Venezuela, Hawaii or Jamaica...all green coffee beans grow the same. You can\'t tell the difference until you roast them. The roasting process is where the magic happens.\r\n\r\nBy and large, the coffee we drink in the USA is all roasted in the same way - flash roasting. The beans are roasted in big batches using convection (direct heat), and it\'s all over in a matter of minutes (if that). Now, I\'m no scientist, so don\'t crucify me if this isn\'t 100% scientifically accurate, but it would seem that because of the way the heat is transferred to the bean, how short a time it takes, etc...certain acids are produced/released during this roasting process.\r\n\r\nThis acid production is a big factor in that bitter taste nearly all coffee has. The acid also contributes to what I\'m going to call \"coffee gut\"...a blanket term we\'ll use for all the various reflux/indigestion/\"grumbly stomach\" issues that arise from coffee consumption. Not only that, but the \"Maillard Reaction\" is not able to take place. This reaction is where much of the flavors and aromas of coffee are released. The result is a bitter, acidic coffee that lacks depth, richness, and the ability to stand up on its own without cream or sugar.\r\n\r\nPresumably, coffee companies use this roasting method because it\'s fast and cheap. Welcome to America. This, however, is not how coffee was meant to be roasted.\r\n\r\nThis is where Puroast is different.\r\n\r\nPuroast coffee is roasted the way coffee should be roasted - slowly and carefully, with love and respect for the bean.\r\n\r\nSeriously, though. Puroast uses a different method - the way the growers themselves do it. Rather than heat directly to the beans, heat is spread across a cooking/roasting surface where the beans are continuously agitated for an even, thorough roast. This method is called \"conduction\". Again, I\'m not a scientist, or a cook, or a coffee roaster...so don\'t nitpick the details here...but you get the difference between methods, I\'m sure.\r\n\r\nAs a result of this roasting method, the result is a coffee that contains 70% less acid. Not only that, but in place of the acid...polyphenols are produced/released. The short explanation is...these are antioxidants. Additionally, the \"Maillard Reaction\" is able to fully take place.\r\n\r\nSo let me get this straight...\r\n\r\nNot only does Puroast\'s method produce LESS ACID and release more aroma/flavor...helping the coffee taste amazing...but it produces more antioxidants...making it better for my health?\r\n\r\nHow did they figure this out?\r\n\r\nKerry was not always a coffee man. As a matter of fact...when this all started...he didn\'t even like coffee! In short...after living with coffee growers in Venezuela, he tried the coffee they roasted themselves and was taken aback by its smoothness, and the lack of bitterness. He learned their roasting methods before leaving, and eventually made the connection between taste, acidity, and roasting method. After some encouragement, he convinced a professor at UC Davis to do some real research...and the results proved it.\r\n\r\nSo it\'s probably crazy expensive\r\n\r\nNope.\r\n\r\nSo...why, then, do the major US companies have to do it the cheap way...and then...charge consumers the same price Puroast is charging? Hmmm...\r\n\r\nWhat does this MEAN?\r\n\r\nIt MEANS that I\'ve got a 2 lb. box of raw sugar in the pantry that I\'m not going to need anymore. Again, in case you missed it...you don\'t need cream or sugar for this coffee. I can\'t be any more succinct than that. No. Sugar. Needed. Seriously, try it.\r\n\r\nIt MEANS that coffee, which already had health benefits... just became more healthy.\r\n\r\nIt MEANS that I can have coffee on race-day morning and not worry I\'ll have to find a port-o-potty mid-race.\r\n\r\nIT MEANS that the coffee with all these benefits costs the same or less than the crap we\'ve been drinking all along.\r\n\r\nPinch me.\r\n\r\nI know its tough to wrap your head around. You\'ll get there.\r\n\r\nAs a health nut, fitness fanatic, obstacle racer and marathoner...this excites me endlessly.\r\n\r\nRating: 5 stars. 5 sugar-free, delicious stars.\r\n\r\n\r\n\r\nIf you truly like COFFEE and you\'re drinking anything other than Puroast Coffee...you\'re either ignorant, don\'t care, or incredibly brand-loyal. Either way...you\'re wrong.\r\n\r\nYour coffee mug deserves better. So do you. Run, don\'t walk. Go get Puroast.\r\n\r\n','Coffee...The Way It\'s MEANT To Be | Puroast Review','','inherit','closed','closed','','36-revision-v1','','','2017-01-14 00:51:09','2017-01-14 05:51:09','',36,'http://sothisisfitness.com/2017/01/36-revision-v1.html',0,'revision','',0),(37,1,'2015-07-24 12:43:00','2015-07-24 16:43:00','Chocolate Designed For Fitness\r\n![](\"http://4.bp.blogspot.com/-6XFbxfa3RLU/VbDZiQOcVZI/AAAAAAAAdXo/X-KFPKZ1vxA/s320/PhotoGrid_1437652826783.jpg\")
\r\nDo I have your attention now?\r\n\r\nNot all performance fuels are created equally...and nearly NONE of them are chocolate.\r\n\r\nI am absolutely IN LOVE with Perfect Fuel Chocolate. The co-founders have taken a great idea, tested it, evolved it, and now? Well...\r\n\r\nSomehow they\'ve taken chocolate to a place we\'ve always wanted it to go but never thought possible. Kids, it\'s time to fuel your day on chocolate. Let\'s talk \"how and why\" :)\r\n\r\n(Disclaimer: I was provided product to review. I was not compensated in any way for this product review - my opinions are my own, not bought or sold.)\r\n\r\nMy inner child is doing backflips...\r\n\r\nFueling is important. This is a basic fact. Whether it\'s fueling for your day, for a workout, for a race/event/competition, or fueling your car...things don\'t happen if you don\'t fuel. There are a multitude of ways you can fuel...your car has 3 options, your body has about 3 million. It can be very difficult to choose, and after a while it gets a little boring...innovation can only go so far in the way of performance fuel. We have gels, gu\'s, gummy blocks, powders, pills and tablets oh my. Until Perfect Fuel.\r\n\r\nPerfect Fuel has tapped into something downright magical here. For the longest time, chocolate has been our guilty pleasure, generally lumped in with candy as \"unhealthy\". Only relatively recently has it been shown that modest amounts of dark chocolate can have some health benefits. And then Perfect Fuel took it to the next level.\r\n\r\nSo what\'s the big idea?\r\n\r\nAs they say on their website - \"Perfect Fuel delivers convenient, clean, and delicious energy and nutrition for the active lifestyle with powerful and pure organic ingredients for a natural boost.\"\r\n\r\nOK, that\'s great...but how exactly does this work?\r\n\r\nFirst, what is it? What\'s in it?\r\n\r\n![](\"http://2.bp.blogspot.com/-Gpyb7xFSXoU/VbDnmOH5JuI/AAAAAAAAdYE/67LzFuDbod0/s320/PhotoGrid_1437651901551.jpg\")
Perfect Fuel Chocolate bites are small, half-ounce blocks of high quality dark chocolate blended with either American ginseng, chia seeds, or espresso. The ingredients list is literally five ingredients long: cacao, cacao butter, coconut palm sugar, American ginseng (or chia seeds/espresso), and vanilla bean. Everything is organic, and they even make mention that ingredients are Fair Trade compliant.\r\n\r\nThat means it\'s high quality. This isn\'t a Hershey bar, folks - this is worth your time and money. Given how deeply Co-Founder Nicolas cares about his baby, and given Co-Founder Miles\' time in the Peace Corp working with Cacao farmers...you can bet that they take a lot of care in sourcing and selecting their ingredients. This care, effort and attention to detail comes from a very genuine place, and it results in a superior product.\r\n\r\nNutrition? Health Benefits? This is chocolate...\r\n\r\nYes. Chocolate can be healthy, too. \r\n\r\n![](\"http://3.bp.blogspot.com/-56d326jhySA/VbIstMBx0VI/AAAAAAAAdbY/N4VgFZ1GgLM/s320/PhotoGrid_1437739838094.jpg\")
Nutritionally speaking, you\'re getting between 72 and 85 calories per block (depending on variety), with quick carbs (for energy), healthy fats (that you need), just a hint of protein, and the nutritional benefits of ginseng, chia seeds, or espresso.\r\n\r\nIf you\'re not up-to-snuff on what, exactly, the health benefits of dark chocolate, ginseng, chia and espresso are...Nicolas and Miles do a darn good job of explaining it on PerfectFuel.com.\r\n\r\nIn short, dark chocolate (now being called a superfood by some) can help with stress, blood pressure, circulation and overall mood (would YOU be happier having chocolate?). Ginseng can help with physical endurance (hence its inclusion in version 1), stress, and enhancing brain function. Chia (a highly-regarded superfood) can positively affect hunger, exercise performance, and is a great source of vegan protein. Espresso? Well, our old friend coffee\'s energetic cousin can help with fat burning, physical performance, and (of coruse) energy.\r\n\r\nFor more detail, again, check out their site (there are links to articles and stuff).\r\n\r\nDoes it taste good?\r\n![](\"http://4.bp.blogspot.com/-AgmAPrz_X-0/VbDkaU0XRLI/AAAAAAAAdX4/dFXtb_HAD2o/s320/PhotoGrid_1437651713496.jpg\")
\r\nYou do understand it\'s chocolate, right?\r\n\r\nIn all seriousness, though, this stuff tastes delicious. The original flavor (ginseng) is excellent - it has the perfect bitterness of a good dark chocolate (70% dark) with just enough sweetness. It\'s also the most amazing creamy consistency...since it\'s not mucked up with all kinds of artificial ingredients and garbage, the quality cacao butter they use shines through. It melts in your mouth...however cheesy that may sound. It doesn\'t shatter when you bite it, but it\'s not like trying to gnaw on a brick either - they\'ve gotten the hardness just right - another nod, I\'m sure, to its purity.\r\n![](\"http://2.bp.blogspot.com/-kVIvSDRpZSc/VbIlU1oZZ9I/AAAAAAAAdac/hTOlumi0O1w/s200/IMG_20150723_073428792.jpg\")
\r\nThe espresso flavor tastes like the best chocolate coffee you can imagine- the espresso/coffee flavor is present, and notable, but not overpowering...it\'s just right.\r\n\r\nThe CHIA FLAVOR...oh lord...it might be ousting the original ginseng as my new favorite. CALL ME CRAZY - but chia seeds have a flavor. The chia flavor twists itself up with the chocolate and the buttery smoothness and oh my if it isn\'t the most magical thing... (pardon me, I\'m drooling). If I could have one of these 3 times a day everyday...\r\n\r\n\r\nHey, it looks prettier now, too!\r\n\r\n\r\n![](\"http://1.bp.blogspot.com/-4Pn6tLkqy_E/VbIyMerVq0I/AAAAAAAAdb8/N_PvyPkEYKQ/s320/PhotoGrid_1437741318125.jpg\")
\r\nAw shucks, thanks for noticing. The form factor has changed a bit from version 1 to version 2 - greatly improved, if you ask me (see photo above). It\'s now a little thinner, a little wider, and (I think) a little easier to eat than before. The packaging is also visually appealing and easy to navigate. Each bite is individually wrapped, and you can get it in pouches of 6 or boxes of 20. Tough to get people to buy into your product if it\'s not eye-catching, so glad they nailed that one (with or without a wrapper)!\r\n\r\nOK, bottom line...how much and is this worth my time/money?\r\n\r\nNot much, and \"Um, have you been paying attention?\"\r\n\r\nWhether you get a pouch of 6 or box of 20 cost here breaks down to an average of about $1.85 per piece. That\'s not much more than competing performance fuels...and what you\'re getting is of a much higher quality and a much better purity.\r\n![](\"http://3.bp.blogspot.com/-VQPgdFFAWZk/VbIpLujhCOI/AAAAAAAAdao/lCDrl7uwiFY/s320/shut-up-and-take-my-money.jpg\")
\r\nIs this EXACTLY the same as a gel? No. Is this something that\'s practical to take with you in a race and eat on the course? Probably not (it\'d melt). What this IS is an excellent fuel to have before that race, before your workout/run/whatever, to start your day, as an afternoon pick-me-up, or as a HEALTHY option when you just have to satisfy your sweet tooth.\r\n\r\nI could not recommend this product more. Next time I see Nicolas and Miles...I might freaking hug them. Go to www.PerfectFuel.com if you\'d like to get your own.\r\n\r\nRating: 5 stars. 5 stars all day long. I\'d give it an unofficial 6th if that wasn\'t cheating.\r\n\r\nBottom line? It\'s freaking CHOCOLATE. And it\'s good for you. Why aren\'t you eating a piece right now?','The Athlete\'s Willy Wonka - Perfect Fuel Review','','publish','open','open','','the-athletes-willy-wonka-perfect-fuel-review','','','2017-01-14 00:52:10','2017-01-14 05:52:10','',0,'http://50.87.248.94/~sothisj4/?p=37',0,'post','',0),(586,1,'2017-01-14 00:52:10','2017-01-14 05:52:10','Chocolate Designed For Fitness\r\n\r\nDo I have your attention now?\r\n\r\nNot all performance fuels are created equally...and nearly NONE of them are chocolate.\r\n\r\nI am absolutely IN LOVE with Perfect Fuel Chocolate. The co-founders have taken a great idea, tested it, evolved it, and now? Well...\r\n\r\nSomehow they\'ve taken chocolate to a place we\'ve always wanted it to go but never thought possible. Kids, it\'s time to fuel your day on chocolate. Let\'s talk \"how and why\" :)\r\n\r\n(Disclaimer: I was provided product to review. I was not compensated in any way for this product review - my opinions are my own, not bought or sold.)\r\n\r\nMy inner child is doing backflips...\r\n\r\nFueling is important. This is a basic fact. Whether it\'s fueling for your day, for a workout, for a race/event/competition, or fueling your car...things don\'t happen if you don\'t fuel. There are a multitude of ways you can fuel...your car has 3 options, your body has about 3 million. It can be very difficult to choose, and after a while it gets a little boring...innovation can only go so far in the way of performance fuel. We have gels, gu\'s, gummy blocks, powders, pills and tablets oh my. Until Perfect Fuel.\r\n\r\nPerfect Fuel has tapped into something downright magical here. For the longest time, chocolate has been our guilty pleasure, generally lumped in with candy as \"unhealthy\". Only relatively recently has it been shown that modest amounts of dark chocolate can have some health benefits. And then Perfect Fuel took it to the next level.\r\n\r\nSo what\'s the big idea?\r\n\r\nAs they say on their website - \"Perfect Fuel delivers convenient, clean, and delicious energy and nutrition for the active lifestyle with powerful and pure organic ingredients for a natural boost.\"\r\n\r\nOK, that\'s great...but how exactly does this work?\r\n\r\nFirst, what is it? What\'s in it?\r\n\r\nPerfect Fuel Chocolate bites are small, half-ounce blocks of high quality dark chocolate blended with either American ginseng, chia seeds, or espresso. The ingredients list is literally five ingredients long: cacao, cacao butter, coconut palm sugar, American ginseng (or chia seeds/espresso), and vanilla bean. Everything is organic, and they even make mention that ingredients are Fair Trade compliant.\r\n\r\nThat means it\'s high quality. This isn\'t a Hershey bar, folks - this is worth your time and money. Given how deeply Co-Founder Nicolas cares about his baby, and given Co-Founder Miles\' time in the Peace Corp working with Cacao farmers...you can bet that they take a lot of care in sourcing and selecting their ingredients. This care, effort and attention to detail comes from a very genuine place, and it results in a superior product.\r\n\r\nNutrition? Health Benefits? This is chocolate...\r\n\r\nYes. Chocolate can be healthy, too. \r\n\r\nNutritionally speaking, you\'re getting between 72 and 85 calories per block (depending on variety), with quick carbs (for energy), healthy fats (that you need), just a hint of protein, and the nutritional benefits of ginseng, chia seeds, or espresso.\r\n\r\nIf you\'re not up-to-snuff on what, exactly, the health benefits of dark chocolate, ginseng, chia and espresso are...Nicolas and Miles do a darn good job of explaining it on PerfectFuel.com.\r\n\r\nIn short, dark chocolate (now being called a superfood by some) can help with stress, blood pressure, circulation and overall mood (would YOU be happier having chocolate?). Ginseng can help with physical endurance (hence its inclusion in version 1), stress, and enhancing brain function. Chia (a highly-regarded superfood) can positively affect hunger, exercise performance, and is a great source of vegan protein. Espresso? Well, our old friend coffee\'s energetic cousin can help with fat burning, physical performance, and (of coruse) energy.\r\n\r\nFor more detail, again, check out their site (there are links to articles and stuff).\r\n\r\nDoes it taste good?\r\n\r\nYou do understand it\'s chocolate, right?\r\n\r\nIn all seriousness, though, this stuff tastes delicious. The original flavor (ginseng) is excellent - it has the perfect bitterness of a good dark chocolate (70% dark) with just enough sweetness. It\'s also the most amazing creamy consistency...since it\'s not mucked up with all kinds of artificial ingredients and garbage, the quality cacao butter they use shines through. It melts in your mouth...however cheesy that may sound. It doesn\'t shatter when you bite it, but it\'s not like trying to gnaw on a brick either - they\'ve gotten the hardness just right - another nod, I\'m sure, to its purity.\r\n\r\nThe espresso flavor tastes like the best chocolate coffee you can imagine- the espresso/coffee flavor is present, and notable, but not overpowering...it\'s just right.\r\n\r\nThe CHIA FLAVOR...oh lord...it might be ousting the original ginseng as my new favorite. CALL ME CRAZY - but chia seeds have a flavor. The chia flavor twists itself up with the chocolate and the buttery smoothness and oh my if it isn\'t the most magical thing... (pardon me, I\'m drooling). If I could have one of these 3 times a day everyday...\r\n\r\n\r\nHey, it looks prettier now, too!\r\n\r\n\r\n\r\nAw shucks, thanks for noticing. The form factor has changed a bit from version 1 to version 2 - greatly improved, if you ask me (see photo above). It\'s now a little thinner, a little wider, and (I think) a little easier to eat than before. The packaging is also visually appealing and easy to navigate. Each bite is individually wrapped, and you can get it in pouches of 6 or boxes of 20. Tough to get people to buy into your product if it\'s not eye-catching, so glad they nailed that one (with or without a wrapper)!\r\n\r\nOK, bottom line...how much and is this worth my time/money?\r\n\r\nNot much, and \"Um, have you been paying attention?\"\r\n\r\nWhether you get a pouch of 6 or box of 20 cost here breaks down to an average of about $1.85 per piece. That\'s not much more than competing performance fuels...and what you\'re getting is of a much higher quality and a much better purity.\r\n\r\nIs this EXACTLY the same as a gel? No. Is this something that\'s practical to take with you in a race and eat on the course? Probably not (it\'d melt). What this IS is an excellent fuel to have before that race, before your workout/run/whatever, to start your day, as an afternoon pick-me-up, or as a HEALTHY option when you just have to satisfy your sweet tooth.\r\n\r\nI could not recommend this product more. Next time I see Nicolas and Miles...I might freaking hug them. Go to www.PerfectFuel.com if you\'d like to get your own.\r\n\r\nRating: 5 stars. 5 stars all day long. I\'d give it an unofficial 6th if that wasn\'t cheating.\r\n\r\nBottom line? It\'s freaking CHOCOLATE. And it\'s good for you. Why aren\'t you eating a piece right now?','The Athlete\'s Willy Wonka - Perfect Fuel Review','','inherit','closed','closed','','37-revision-v1','','','2017-01-14 00:52:10','2017-01-14 05:52:10','',37,'http://sothisisfitness.com/2017/01/37-revision-v1.html',0,'revision','',0),(38,1,'2015-06-01 11:20:00','2015-06-01 15:20:00','They say The Marathon changes you.
Just over three weeks ago I finished my first marathon. 26.2 miles. For 5 hours, 12 minutes and 5 seconds I ran, jogged, walked, and struggled. But in the end, I crossed that finish line. I finished. And at the finish line...I wasn\'t really sure what to feel. Finishing that marathon...achieving such a feat..it really made me take a hard look at where I\'m at and how far I\'ve come.
The Marathon did change me...and the nugget of knowledge I gained? It\'s one I will never let go of.
It\'s amazing to realize what you can accomplish in just two years. Really...March 2013 I \"went for a run\" for the very first time ever - 3.25 miles...it hurt...and now...just over two years later...I finished my first MARATHON. 26.2 miles...and I felt fine.
It\'s...incomprehensible.
![](\"http://1.bp.blogspot.com/-B2KSGPTSDxY/VWw_RbmdkHI/AAAAAAAAass/g1p1ZLczpX0/s320/PhotoGrid_1433156905811.jpg\")
Or is it? I\'ve said it a million times and I\'ll say it a million more...it\'s truly amazing what the human body will do if you give it enough time, training, and fuel. There are people that successfully run Iron Man triathlons - they cover 140.6 miles swimming, biking, and running. There are people who run ultramarathons covering as much as 100 miles (maybe even more!) ON FOOT. There are countless examples, but the lesson is the same:
Your body will go the distance.
Despite what you may feel right now, your body will do it. Your body yearns for the challenge. It wants to be treated well, maintained, trained, fed the right foods and asked to move in ways you might not have moved in a very long time. If you train and fuel correctly your body can and will do what you will ask it.
And so it becomes a mental game. Do you have the heart, the spirit, and the mental toughness to outlast the forces that are working against you? In The Marathon you\'ve got 26.2 miles of unforgiving pavement and the forces of Nature - sun, wind, heat, humidity, cold, rain...you\'re battling the Earth itself to achieve your victory (and as far as I\'m concerned there is nothing more pure).
But what about in your own journey?
On a daily basis, you fight against much more. Self-esteem. Peer-pressure. The fact that healthy food and gym memberships are SO expensive, but that McBurger with fries is just $2.99 and hey, my favorite show is on!
You\'ve got to win the fight. It\'s life or death. Battle back and say \"NO, it\'s NOT ok to just sit there and rot on the couch.\"
\"NO, I WILL invest in myself...because a gym membership now costs a lot less than my medical bills will later. If I eat out one less time a month...there\'s my dues! I shouldn\'t even be having that platter of nachos anyway.\"
\"NO, you will NOT make me feel stupid for going to the gym when I weigh 300 lbs...because I\'ve got news for you pal, I\'m NOT going to weigh 300 lbs for much longer...and won\'t you look silly when I\'ve got a 6-pack and you\'re still rockin\' the \'dad bod\'.\"
The Marathon taught me a lot of things about myself I never expected to learn...but quite possibly the most important thing I learned...is that there truly is no limit. It\'s something I\'ve believed for a long time, but there was a nagging suspicion somewhere in the back of my mind that there was, in fact, a ceiling...albeit a high one...and eventually...you would find it.
But now it\'s been made crystal clear to me: there is no ceiling. There truly is NO limit to what you can achieve. As long as you set your goal, make a plan, train, fuel, and believe...you really can achieve anything. It might be hard to believe right now, sitting where you\'re sitting...but I was sitting in a place very similar not too long ago...
![](\"http://4.bp.blogspot.com/-8VTv1CwpBZw/VWw-7-DU4CI/AAAAAAAAask/ZapnOWQidUk/s320/PhotoGrid_1433156482076.jpg\")
Don\'t lose faith in yourself. You can do it. Whatever \"it\" is.','The Marathon','','publish','open','open','','the-marathon','','','2017-01-18 07:35:27','2017-01-18 12:35:27','',0,'http://50.87.248.94/~sothisj4/?p=38',0,'post','',1),(39,1,'2015-05-10 09:45:00','2015-05-10 13:45:00','Mother Nature gave me an out.
Taking place late February, the Hyannis Marathon was supposed to be my first full marathon. However, thanks to the worst snowfall in Massachusetts history...it was cancelled. I easily could\'ve bailed. I could\'ve just kept quiet, done the other races on my list, and never brought up \"26.2\" again.
But I didn\'t.
And now I\'m sitting in a hotel room in Maine. And in 11 hours I\'ll be standing in the starting corral of the 2015 Maine Coast Marathon...my first marathon.
![](\"http://3.bp.blogspot.com/-qcvY942YDfE/VU7GlXkB2pI/AAAAAAAAZhY/MT_w8IGu5L8/s400/Screenshot%2B2014-12-29%2B20.19.28.png\")
Holy crap...
Oddly enough, I\'m not nervous.
I\'ve got this weird little sense of peaceful certainty going on. I was reasonably confident in my training when it was time for Hyannis to happen...but the last two weeks alone have shown me that I can not only finish this race, but I can hit my goal time too.
So why didn\'t I bail?
I had already made the decision. The scariest part was already done - I had registered for the Hyannis Marathon. Making the decision and clicking \"register now\"...it was like a switch flipped. Things were different. I was no longer afraid of the big bad marathon. It was no longer up on a pedestal - a mythical \"I\'ll never do that\" thing to be brushed off and nervously laughed about in conversation. In that moment...it became something to me.
So when Hyannis was cancelled...
There wasn\'t a sense of \"relief\" that I no longer \"had to do it\". Instead...I went through a range of emotions akin to the 5 stages of grief! I was in disbelief...in denial that it had been cancelled. Then I was angry as all hell. Then I was sad that all that effort, anticipation, and excitement was for naught. And finally I accepted it.
But then...there was still a void.
![](\"http://4.bp.blogspot.com/-e2FVL7g7buo/VU7JlhByY7I/AAAAAAAAZhk/J74qN2llSdQ/s320/2015-05-09_22.57.36.jpg\")
Almost immediately during the \"denial\" bit I started looking for other marathons in New England. I had to do it. And I found one. I found IT. The best option for my first marathon without waiting until fall. The Maine Coast Marathon. A gorgeous course through Kennebunk, the Maine coast, Kennebunkport, and then the Maine coast again. A great finisher\'s medal and post-race celebration. Hell, I can even get a finisher\'s jacket! In my favorite color!
And here I am.
And by the time I cross that finish line tomorrow...I\'ll have travelled a lot farther than 26.2 miles.
You\'ll never know what you\'re capable of until you take the plunge and try. See you on the other side.
Thanks again to Cape Cod Nutrition Corner for sponsoring me!','The Time Has Come - 26.2','','publish','open','open','','the-time-has-come-26-2','','','2017-01-08 23:28:25','2017-01-09 04:28:25','',0,'http://50.87.248.94/~sothisj4/?p=39',0,'post','',3),(40,1,'2015-04-05 15:05:00','0000-00-00 00:00:00','\"But…you’re a runner…you use supplements?\"
YES! Of COURSE! Supplementing isn’t just for bodybuilders, \"workout freaks\", and \"pros\" - it\'s for everyone. This list is particularly good for runners, but even if you don\'t consider yourself to be one...anything on this list will still benefit you!
Fish OilThese are most easily found in fish, like salmon. If you, like 65% of runners out there, don’t enjoy seafood 2 or 3 times a week…you probably aren’t getting enough Omega 3 fatty acids. Take fish oil for that! Fish Oil (and the Omega 3’s you get from it) helps reduce damaging inflamation. Fish oil is also a good source of the healthy fats your body needs. EPA and DHA are the Omega 3 Fatty Acids found in Fish Oil that you’re looking for, so make sure the one you pick up has at least 500mg EPA/DHA combined.
Iron
Iron is a tricky one. It’s vital for producing hemoglobin, which is a part of your red blood cells responsible for carrying oxygen to muscles. If you’re low on iron, your muscles might not be getting enough oxygen, which can leave you feeling tired, fatigued, and overall much weaker than you should. Why did I say Iron is tricky? While too little leaves you fatigued...too much iron in your system is toxic. You should absolutely consult a doctor on this one – get your iron levels tested once a year and if you’re low, then get an iron supplement. Most people will get what they need from their regular diet…but best to know anyway.
CalciumThis one should be a no-brainer. Calcium = Strong bones. Strong bones mean you’re less prone to stress fractures and bone breakage. Running is high impact, right? Probably best to make sure your bones are as strong as they can be so they can take the pounding you’re giving them on that pavement, eh? Thought so. Easy.
Glucosamine & Chondroitin (& MSM)No, this is not just for your grandpa suffering from arthritis. As a runner it is vitally important to take care of your joints. Your ankles, hips, and ESPECIALLY your knees are doing an awful lot of work to keep you moving forward at top speed. As with any good machine, you keep it well-lubricated and protected to ensure top performance day in and day out. It helps to regenerate cartilage and has an anti-inflammatory effect. Taking Glucosamine & Chondroitin will also help protect against future cartilage breakdown. It’s going to take some time to do it’s work…this isn’t a 24 hour turnaround. If you give it time, it’ll reward you well. Take a lesson from grampy – keep your joints working correctly and protect them for the future.
Co-Q10Co-enzyme Q10 is one many have heard of but don’t actually know what it does. Co-Q10, in short, is vital for energy production and fat metabolism. Co-Q10 also aids in recovery! Your body will convert Co-Q10 into a powerful anti-oxidant which is important in helping reduce free-radicals. That’s a good thing – trust me.
B VitaminsB Vitamins are key for energy production. Many people out there (including those who don’t work out) will take B Vitamins or even see a doctor for a B Vitamin injection to increase energy levels and supplement their system. Many athletes, especially runners, end up deficient in these vitamins for a number of reasons. This is a great thing to supplement to ensure you’re at your peak.
Vitamin DVitamin D is essential for your body to be able to process calcium. The vast majority of people can get all the vitamin D they need from simply GOING OUTSIDE! 15 – 20 minutes of direct sunlight can give you everything you need. Why am I mentioning this? I want you to remember to actually get out there! Get your strength training done in the gym...then get outside!
Whey ProteinWhey Protein isn’t just for body builders in their post-workout shake – it’s for everyone! Whey protein is an easily/quickly-digested protein source for your fuel-hungry muscles. Whey protein can be added to things you’re already eating as a way to boost protein intake, and a whey protein shake after a run can be just what your tired muscles need to aid in recovery. Just because you didn’t pump serious iron doesn’t mean you don’t need a recovery shake…pavement/trail/obstacles are just as solid a form of punishment!
Branched Chain Amino Acids (BCAA\'s)BCAA\'s do a few important things for you, but the short explanation is...they provide the building blocks of muscle growth and regeneration. BCAA\'s found in supplements (like my current favorite - Elite Recoup by Dymatize) are, generally, readily available for your body to absorb...no waiting for digestion. What does that mean? It means BCAA\'s are not only a great post-workout supplement, but are great for pre or intra (during) workout as well!
There you have it - a plethora of supplements that should be in not just any runner\'s regimen, but any health conscious individual out there period.
*DISCLAIMER* - As you may or may not know, supplements aren\'t generally regulated by the FDA and effectiveness, recommended dose, etc is usually determined by independent research. Everything here is my own opinion and based on my own research. I urge you to also do YOUR own research. Assess your needs and find what will work best for you.','Runners: 10 Supplements You Should Consider','','draft','open','open','','','','','2015-04-05 15:05:00','0000-00-00 00:00:00','',0,'http://50.87.248.94/~sothisj4/?p=40',0,'post','',0),(41,1,'2015-03-19 02:28:00','2015-03-19 06:28:00','\"When something bad happens, you have three choices. You can let it define you, let it destroy you, or you can let it strengthen you.\"
\r\nSomething interesting is happening in the OCR world right now: BattleFrog (a reportedly fantastic obstacle race series born just a year ago) is now implementing MAJOR changes to the rest of their schedule for 2015 as well as to their format in general.\r\n\r\nWhat will ultimately be the death or rebirth of BattleFrog as an OCR series is unfolding right now before our eyes. So what\'s involved? What\'s at stake? How will this affect BattleFrog, it\'s participants & staff, and the OCR scene as a whole? And why are people so damn mad?\r\n\r\nNow that the dust is beginning to settle...let\'s take a look.\r\n\r\nBattleFrog brought something refreshing to OCR.
\r\nThey weren\'t all about messing with your head, they weren\'t trying to be the One True Obstacle Race, and they weren\'t come-get-muddy-have-a-beer-and-wear-fuzzy-hats. BattleFrog was about one thing - being the best obstacle race they could be.\r\nHow did they go about that?\r\n
\r\n![\"Battlefrog](\"http://sothisisfitness.com/wp-content/uploads/2015/03/LegendsInTheMaking_BF-300x300.jpg\")
By trying to cover all the bases. \r\n\r\n - They aimed to cater to everyone with different length/difficulty courses (including shorties for the kids!). They also offered both Saturday and Sunday races at all of their events. Even Spartan Race doesn\'t always do that. (they did cut that partway through last year)
\r\n - They executed well - US Navy SEALS design their courses and they have staff that takes their jobs seriously.\r\nAccording to all accounts thus far - they put on one hell of a race.
\r\n - There are live SEAL demonstrations on event day. Why? Because #America.
\r\n - They played well with others (something I wish Spartan would learn how to do) as part of the #OCRUnited movement.
\r\n - They even cross-promoted another Navy SEAL-designed event - The BoneFrog Challenge. Fun fact, they also made sure their event dates didn\'t conflict with BoneFrog\'s dates. Show me another OCR that cares enough to do that.
\r\n
\r\nBy all accounts...they were doing it right.\r\n\r\nSo what happened?\r\n\r\nThey made some major changes within the last few weeks.\r\n\r\nFor one, the Sunday races were dropped from the schedule. Across the board. After their Houston event (happening March 28th) this is official, meaning no BattleFrog events after March are happening on Sundays this year.\r\n\r\n![\"Battlefrog](\"http://sothisisfitness.com/wp-content/uploads/2015/03/battlefrog-pittsburgh-map-300x232.jpg\")
An equally major change...The race format was altered substantially. Originally, BattleFrog offered the title 15K \"BattleFrog\" course and the 5K \"BullFrog\" course for adults. There were also the 1 Mile \"BullFrog\" and 400m \"Tadpole\" races for kids. Yes, that means four separate courses per event location. There was also the \"BattleFrog Extreme\" for those looking for an ultra-marathon-like challenge - Do one lap of the 15K then as many laps of the 5K course as you could. Elites would participate in the 15K course as the earliest waves of the day (as is customary in any OCR).\r\nWhy the changes, anyway?
\r\nI think it\'s easy enough to figure out, but some \"inside rumblings\" go a long way to confirm it - sustainability and cost.\r\n\r\nSunday races: As I gathered from posts on MudRunGuide.com and ObstacleRacingMedia...there weren\'t enough registrants last year to warrant Sunday events, and there weren\'t enough this year so far either. With too few registrants, it just wasn\'t financially justifiable to have Sunday events. OK, easy enough.\r\n\r\nThe race format itself: A new 8K course will replace both the 15K and 5K...this one\'s a mixed bag. Cost - Having two separate courses with their own separate obstacles is significantly more costly than having one course.\r\n\r\nSustainability/Location - It can be a bit challenging, as we in the Northeast have learned, to find a venue that can accommodate an Obstacle Course Race. It can be even more challenging to find a venue for a longer-format course (over 5 miles). With BattleFrog moving down to an 8K format it will be easier for them to find more venues much closer to major metropolitan races.\r\n\r\nWhat does this mean for the future of BattleFrog? If all goes well...more (and better) locations at a lower cost? That\'s easy...more BattleFrog.\r\n\r\n![\"Battlefrog](\"http://sothisisfitness.com/wp-content/uploads/2015/03/10269541_765231210161710_4975062894693287738_n-300x111.jpg\")
\r\n\r\nBut of course, people are pissed
\r\nThere were a plethora of things people were angry about, mainly centering on how they\'re mad what they had is now gone and they\'re not inconvenienced. All the complaints are things that will either be what BattleFrog is remembered for (if they go down in flames) or or that people will totally forget and get over (if they have a successful year).\r\n\r\nThe Field Team was at least temporarily angry as well - many of them felt unfairly dropped into bad situations, having publicized races and convinced friends, neighbors, and co-workers to register for something that was now gone. That has, at this point, mostly been quelled.\r\nHow did BattleFrog handle these changes?
\r\n![\"80%](\"http://sothisisfitness.com/wp-content/uploads/2015/03/80Percent_BF-300x300.jpg\")
There was an AWFUL lot of frustration and questions... in the beginning anyway. As word of the Sunday eliminations...then 8K format change...slowly appeared online...BattleFrog\'s Field Team (brand advocates who publicize the races) took to their private communication channels like hyenas attacking a carcass. I have to give MAJOR kudos to Travis Ketcham, the Field Team Director - on a regular basis he handles an incredible volume of questions and demands from the Field Team with impressive professionalism and care...this situation was 10x worse than normal.\r\n\r\nOnce official word from BattleFrog HQ was released, however, staff members took to social media to ensure they would follow through on promises made, including:\r\n\r\n-Those who had registered for Sunday races were offered full refunds or transfers to Saturday events\r\n-Participants who registered for the 15K course were offered a number of options, including refund options\r\n-Season pass holders are being given a 50% refund\r\n\r\n(BattleFrog has hinted that they may also take some case-by-case situations too)\r\nSo what now?
\r\nThis could go one of two ways:\r\n\r\n1.) this pisses off a lot of people, things don\'t go as planned, HQ can\'t handle it and they slowly go down the tubes and die.\r\n\r\n2.) BattleFrog HQ handles this like a champ, they put on some excellent races, and people get over their pissed-off-ness.\r\n\r\n![\"Nothing](\"http://sothisisfitness.com/wp-content/uploads/2015/03/NothingGreat_ComesEasy-300x300.jpg\")
Honestly...I think BattleFrog is going to be just fine. They have proven so far that they mean business and know how to put on an event. They handle themselves well and they know how to make people happy. They made sure to get their sh!t together before opening their mouths...even to their Field Team. They\'re also exercising a level of honesty, character & accountability that we don\'t often see in terms of accommodations for race cancellations/refunds. They want people to be happy and come back. \r\n\r\nA Field Team member said it best - chalk this up to growing pains.\r\n\r\nOne thing, at this point, is clear: For BattleFrog...this is either the beginning of the end or the end of the beginning. Time will tell.\r\n\r\n![\"BF](\"http://sothisisfitness.com/wp-content/uploads/2015/03/updated-BFNE-flyer-217x300.jpg\")
If you are interested in participating in the new 8K format, I offer you my own modified flyer for the New England event - July 25th 2015. Be your own judge and see for yourself what BattleFrog has to offer. \r\n\r\nWhat do YOU think of the changes made to BattleFrog\'s 2015 schedule & format? Let\'s hear it!','Battlefrog\'s (Literal) \"Make Or Break\" Moment','','publish','open','open','','battlefrogs-literal-make-or-break-moment','','','2017-02-08 06:24:12','2017-02-08 11:24:12','',0,'http://50.87.248.94/~sothisj4/?p=41',0,'post','',3),(732,1,'2017-01-17 10:17:05','2017-01-17 15:17:05','\"When something bad happens, you have three choices. You can let it define you, let it destroy you, or you can let it strengthen you.\"
\r\nSomething interesting is happening in the OCR world right now: BattleFrog (a reportedly fantastic obstacle race series born just a year ago) is now implementing MAJOR changes to the rest of their schedule for 2015 as well as to their format in general.\r\n\r\nWhat will ultimately be the death or rebirth of BattleFrog as an OCR series is unfolding right now before our eyes. So what\'s involved? What\'s at stake? How will this affect BattleFrog, it\'s participants & staff, and the OCR scene as a whole? And why are people so damn mad?\r\n\r\nNow that the dust is beginning to settle...let\'s take a look.\r\n\r\nBattleFrog brought something refreshing to OCR.
\r\nThey weren\'t all about messing with your head, they weren\'t trying to be the One True Obstacle Race, and they weren\'t come-get-muddy-have-a-beer-and-wear-fuzzy-hats. BattleFrog was about one thing - being the best obstacle race they could be.\r\nHow did they go about that?\r\n
\r\nBy trying to cover all the bases. \r\n\r\n - They aimed to cater to everyone with different length/difficulty courses (including shorties for the kids!). They also offered both Saturday and Sunday races at all of their events. Even Spartan Race doesn\'t always do that. (they did cut that partway through last year)
\r\n - They executed well - US Navy SEALS design their courses and they have staff that takes their jobs seriously.\r\nAccording to all accounts thus far - they put on one hell of a race.
\r\n - There are live SEAL demonstrations on event day. Why? Because #America.
\r\n - They played well with others (something I wish Spartan would learn how to do) as part of the #OCRUnited movement.
\r\n - They even cross-promoted another Navy SEAL-designed event - The BoneFrog Challenge. Fun fact, they also made sure their event dates didn\'t conflict with BoneFrog\'s dates. Show me another OCR that cares enough to do that.
\r\n
\r\nBy all accounts...they were doing it right.\r\n\r\nSo what happened?\r\n\r\nThey made some major changes within the last few weeks.\r\n\r\nFor one, the Sunday races were dropped from the schedule. Across the board. After their Houston event (happening March 28th) this is official, meaning no BattleFrog events after March are happening on Sundays this year.\r\n\r\nAn equally major change...The race format was altered substantially. Originally, BattleFrog offered the title 15K \"BattleFrog\" course and the 5K \"BullFrog\" course for adults. There were also the 1 Mile \"BullFrog\" and 400m \"Tadpole\" races for kids. Yes, that means four separate courses per event location. There was also the \"BattleFrog Extreme\" for those looking for an ultra-marathon-like challenge - Do one lap of the 15K then as many laps of the 5K course as you could. Elites would participate in the 15K course as the earliest waves of the day (as is customary in any OCR).\r\nWhy the changes, anyway?
\r\nI think it\'s easy enough to figure out, but some \"inside rumblings\" go a long way to confirm it - sustainability and cost.\r\n\r\nSunday races: As I gathered from posts on MudRunGuide.com and ObstacleRacingMedia...there weren\'t enough registrants last year to warrant Sunday events, and there weren\'t enough this year so far either. With too few registrants, it just wasn\'t financially justifiable to have Sunday events. OK, easy enough.\r\n\r\nThe race format itself: A new 8K course will replace both the 15K and 5K...this one\'s a mixed bag. Cost - Having two separate courses with their own separate obstacles is significantly more costly than having one course.\r\n\r\nSustainability/Location - It can be a bit challenging, as we in the Northeast have learned, to find a venue that can accommodate an Obstacle Course Race. It can be even more challenging to find a venue for a longer-format course (over 5 miles). With BattleFrog moving down to an 8K format it will be easier for them to find more venues much closer to major metropolitan races.\r\n\r\nWhat does this mean for the future of BattleFrog? If all goes well...more (and better) locations at a lower cost? That\'s easy...more BattleFrog.\r\n\r\n\r\n\r\nBut of course, people are pissed
\r\nThere were a plethora of things people were angry about, mainly centering on how they\'re mad what they had is now gone and they\'re not inconvenienced. All the complaints are things that will either be what BattleFrog is remembered for (if they go down in flames) or or that people will totally forget and get over (if they have a successful year).\r\n\r\nThe Field Team was at least temporarily angry as well - many of them felt unfairly dropped into bad situations, having publicized races and convinced friends, neighbors, and co-workers to register for something that was now gone. That has, at this point, mostly been quelled.\r\nHow did BattleFrog handle these changes?
\r\nThere was an AWFUL lot of frustration and questions... in the beginning anyway. As word of the Sunday eliminations...then 8K format change...slowly appeared online...BattleFrog\'s Field Team (brand advocates who publicize the races) took to their private communication channels like hyenas attacking a carcass. I have to give MAJOR kudos to Travis Ketcham, the Field Team Director - on a regular basis he handles an incredible volume of questions and demands from the Field Team with impressive professionalism and care...this situation was 10x worse than normal.\r\n\r\nOnce official word from BattleFrog HQ was released, however, staff members took to social media to ensure they would follow through on promises made, including:\r\n\r\n-Those who had registered for Sunday races were offered full refunds or transfers to Saturday events\r\n-Participants who registered for the 15K course were offered a number of options, including refund options\r\n-Season pass holders are being given a 50% refund\r\n\r\n(BattleFrog has hinted that they may also take some case-by-case situations too)\r\nSo what now?
\r\nThis could go one of two ways:\r\n\r\n1.) this pisses off a lot of people, things don\'t go as planned, HQ can\'t handle it and they slowly go down the tubes and die.\r\n\r\n2.) BattleFrog HQ handles this like a champ, they put on some excellent races, and people get over their pissed-off-ness.\r\n\r\nHonestly...I think BattleFrog is going to be just fine. They have proven so far that they mean business and know how to put on an event. They handle themselves well and they know how to make people happy. They made sure to get their sh!t together before opening their mouths...even to their Field Team. They\'re also exercising a level of honesty, character & accountability that we don\'t often see in terms of accommodations for race cancellations/refunds. They want people to be happy and come back. \r\n\r\nA Field Team member said it best - chalk this up to growing pains.\r\n\r\nOne thing, at this point, is clear: For BattleFrog...this is either the beginning of the end or the end of the beginning. Time will tell.\r\n\r\nIf you are interested in participating in the new 8K format, I offer you my own modified flyer for the New England event - July 25th 2015. Be your own judge and see for yourself what BattleFrog has to offer. \r\n\r\nWhat do YOU think of the changes made to BattleFrog\'s 2015 schedule & format? Let\'s hear it!','Battlefrog\'s (Literal) \"Make Or Break\" Moment','','inherit','closed','closed','','41-revision-v1','','','2017-01-17 10:17:05','2017-01-17 15:17:05','',41,'http://sothisisfitness.com/2017/01/41-revision-v1.html',0,'revision','',0),(42,1,'2015-03-15 21:57:00','0000-00-00 00:00:00','','Why I Eat Meat...And Won\'t Apologize.','','draft','open','open','','','','','2015-03-15 21:57:00','0000-00-00 00:00:00','',0,'http://50.87.248.94/~sothisj4/?p=42',0,'post','',0),(43,1,'2015-03-06 00:21:00','2015-03-06 05:21:00','![](\"http://3.bp.blogspot.com/-mKrYnmdi-ko/VF6F6JoQBiI/AAAAAAAALOU/VDydZUth1lM/s1600/560535_674041855941962_853171469_n.png\")
So, by now it\'s no secret that I overloaded myself this past summer. So many people believed in me and my message that I was inundated with opportunities to get out there and show people you can do it. Now that my wedding, the summer, and my race season is over, it\'s time to catch up. This is the first of many long-overdue race recaps and product reviews from the past year.
TODAY...I\'m stoked. TODAY I revisit a GREAT obstacle race. My wife\'s very first OCR...
BOLDRDASH ON THE BEACH!
![](\"http://2.bp.blogspot.com/-UtunpsHj6QA/VPjviV_Ds_I/AAAAAAAAXIE/dVm7DQb08QY/s1600/BoldrDash%2Bon%2Bthe%2BBeach%2B2014%2B3491.jpeg\")
BoldrDash On The Beach was a GREAT OCR!
Boldrdash was a great example of what a top notch local race can be. Any Joe out there can put on a decent 5K road race, but it takes a special kind of Race Director to organize a great local obstacle race - Lynn Hall of BoldrDash has done just that.
Let me start by saying I\'m 10x as happy that this OCR was as good as it was because it was my wife\'s first obstacle race. We both had a great time, ever since running she understands the sport and my obsession with it, and she was encouraged to run more! I\'m sure she wasn\'t the only first-timer out there and I\'m sure their experience was similar. That said...my rating (how the rating works):
Pre-Race: 10/10
Race-Day: 10/10
The Course: 9/10
Support/Swag: 9/10
Post-Race: 9/10
Overall: 47/50 - A solid \"A\" rating!
From sign-up to show-up to climb-up to clean-up, BoldrDash on the Beach just does it right. This is an excellent Obstacle Course Race for the whole family - participants of all ages and skill levels will have fun here, find a challenge, and be able to succeed - even the kids! Is this a back-breaking extreme-endurance challenge like The Beast? No. It\'s not trying to be and it doesn\'t need to be. It\'s everything it\'s advertised to be and more, and you certainly won\'t regret signing up.
So let\'s break that down:
Pre-Race: 10
![](\"http://1.bp.blogspot.com/-oRWUOzuHNNk/VPfESxBeJII/AAAAAAAAW4c/d6B0C4Hqwd8/s1600/boldrdash%2Bemail.png\")
BoldrDash really just knocks it out of the park in the pre-race department. I mean, damn, look at that! OUTSTANDING! Nevermind giving you a registration confirmation & a pre-race info packet...BoldrDash takes it 10 steps beyond. Lynn really makes sure to keep you up-to-date on everything that\'s happening as soon as it happens.
Not only that, there\'s plenty offered to participants free of charge before race-day. How do you find out? All those pre-race emails are full-fledged newsletters complete with events, news, and community updates. Packet pick-up? Child\'s play. BoldrDash kicks it into overdrive working with their sponsors/vendors/partners offering injury prevention clinics, free workouts, and community outreach events. BoldrDash has your pre-race needs covered. You\'ll feel like part of the family by the time race day hits.
Race-Day: 10
SPEAKING OF RACE DAY...they\'ve got that on lock-down too. There was ample parking (which was FREE, by the way), and we were easily able to find a comfy spot and finish getting our gear on in the parking lot. Parking was pretty darn close to the festival/registration area, and it wasn\'t very challenging to see where we needed to go. Waiting in line for packets, t-shirt, port-o-john and marking station were all a breeze, and there was more than plenty of room to hang out, stretch, and prepare. From there, starting corral was super easy to spot - with an L.E.D. timing clock right there it was pretty darn hard to miss your start time, too.
The Course: 9
The course was AWESOME. I have to say, a beach OCR sounds pretty daunting...sand is awful to run on, but man...that view! Also, the sand wasn\'t as bad as I had expected - it was more of a 3 mile long obstacle! The actual obstacles were great; very well-constructed and challenging, but not impossible. There was certainly your typical OCR fare - wall climbs, over-unders, etc, but BoldrDash had plenty of unique offerings! Water carries straight from the ocean, a quarter-mile walk/run/climb/crawl along the jetty (tricky!) a couple of surprisingly-challenging balance obstacles and an inverted wall harder than Spartan Race\'s really made this OCR stand out to me.
![](\"http://3.bp.blogspot.com/-q8A21rnWKyY/VPjtPHFu1nI/AAAAAAAAXHg/J7liIIoyUT0/s1600/BoldrDash%2Bon%2Bthe%2BBeach%2B2014%2B3671.jpeg\")
There were two reasons this category didn\'t get full marks, and they\'re relatively minor. 1.) There were a couple of points where we were confused on where to go and there either wasn\'t clear marking or a volunteer readily available to point you in the right direction. A simple sign with an arrow would\'ve sufficed. 2.) There was some back-up at the water carry - a temporary shortage of men\'s buckets (women had smaller buckets) left my wife waiting a bit for me to finish the obstacle. Overall, though - the course was very well thought out, well-built, not impossible (read: discouraging) and most of all...FUN!
Support/Swag: 9
I sometimes feel like a spoiled brat rating this category, but the fact of the matter is...swag can be a deciding (or at least major) factor in race choice for many people, and that\'s totally their right. Can you blame someone for wanting something memorable to take home to celebrate their accomplishment? I\'ll admit, I\'ve picked one half-marathon over another before because it had a better medal/shirt. That said: The BoldrDash t-shirt is kickass, and (*spoiled brat*) the medal is kind of average. Know what, though? That\'s ok.
As far as \"support\" goes - BoldrDash did pretty darn good. There were a TON of volunteers on-course and in the festival area. Many of them were JROTC, and I love that Lynn / BoldrDash gave them the opportunity to help out (and probably get some service hours in?). There were also plenty of spectators and \"other\" volunteers throughout to cheer you on and help with morale! The volunteers were, overall, very knowledgeable, very helpful, and very friendly (except the \"tough guys\" at some obstacles, but they were just playing their role). There were maybe a couple of volunteers throughout our experience who seemed a little lost/confused...but that\'ll happen.
There was a whole med trailer on-site, ATV\'s rolling along the course (including Lynn herself!), plenty of water and, of course, ample port-o-johns available. They just plain had it covered across the board!
Post-Race: 9
![](\"http://1.bp.blogspot.com/-583EA0nBjBc/VPju4TTRf7I/AAAAAAAAXH0/EXPH6wTRkMY/s1600/IMG_20140503_112146413.jpg\")
Nailed it. Seriously...a veritable mountain of KIND bars of every flavor plus Hint water and plain water available literally steps away from the finish chute. From there, the festival began. I don\'t know that it really felt like a festival, but that could just be because all the little pop-up canopies were spaced so far apart. The free foam-rolling/KT Taping was available, Zico coconut water was there, etc. It was a decent little festival.
Bummer of the day - no alcohol allowed as Scarborough Beach is RI State property. However, this didn\'t stop BoldrDash - they worked out a deal with a place about 5 minutes away to offer all participants a free beer! AWESOME! Downer that we couldn\'t have it right there at the finish, but I certainly appreciate that they still made it happen.
Overall Impression -
![](\"http://3.bp.blogspot.com/-SnwQ8q3X3xo/VPjvEE3pXCI/AAAAAAAAXH8/HOKvQojOLc8/s1600/IMG_20140503_112752668_HDR.jpg\")
What a great experience. Megan and I really had a blast - it was a great experience for her and I loved seeing her \"get it\" as we went along the course. We loved it so much and talked it up so much that my mom\'s gonna go for it this year and is even recruiting a friend! It\'ll be her first OCR too! Great for the whole family, too - There\'s the 5K course (with elite heats available for those seeking a challenge), and a kids race too. Make a day out of it!
Important Note:
This year\'s BoldrDash on the Beach is Saturday/Sunday May 2nd/3rd - THERE\'S STILL TIME TO REGISTER!!! Which, by the way, I highly recommend you do! As with most OCR\'s, the longer you wait, the more expensive it is. Tomorrow (March 6th) at midnight the price will jump up!
So, if you think this is a race you want to do, register ASAP, preferably before midnight 3/6/15! Use this link to register. Hopefully I\'ll see you there :)
#RaceLocal','Looking Back - BoldrDash on the Beach','','publish','open','open','','looking-back-boldrdash-on-the-beach','','','2017-01-18 07:36:07','2017-01-18 12:36:07','',0,'http://50.87.248.94/~sothisj4/?p=43',0,'post','',0),(44,1,'2015-02-27 12:11:00','2015-02-27 17:11:00','I Have Lost My Way.
I\'ve been lost, wandering, and floundering nutritionally and in my fitness since just before my wedding last August. Going on 6 months now. 3 months of flat-out not working out, and 3 months of trying and failing to stick with a program. Nothing has stuck. I feel lost.
![](\"http://4.bp.blogspot.com/-OQxbGs-nMgc/VO237tZVcNI/AAAAAAAAWi0/OO0f4wDP5rU/s1600/backtobasics.png\")
This is not a new feeling for me, and I don\'t like how the rest of the story goes. I know there are others, probably some people reading this, who are in the same boat - forward progress has come to a complete halt, or maybe never began in the first place. Eventually everyone will hit a plateau, or flounder, or get lost, or fall off the wagon...the trick is centering yourself and getting back on track.
Fortunately, I know how to stop this and right the ship. I\'m not going to allow myself to go back over 200 lbs.
It\'s time to go back to basics.
So what exactly are those \"basics\"? Is there some magic fix for this situation? Sure there is. Strap in, this is gonna be a doozie (the revelation AND this blog post) -
Proper Nutrition and Exercise
There, I said it. And let\'s be honest - you knew I was going to. The basics: Proper Nutrition and Exercise. It kind of is magic how well it works. Eating the right amount of the right stuff will do the trick, and getting some exercise will help the process - it\'s that easy and that complicated.
![](\"http://4.bp.blogspot.com/-KdHZml2SBLY/VOseW8tZJEI/AAAAAAAAWeQ/NPOYkTnzjY0/s1600/0ff7ef9a0a648459f0d57b7b5c479e39.jpg\")
So where do I even begin? How do I figure out what \"the right amount\" and the \"right stuff\" is?
Step 1: What is your goal?
You have to know where you\'re going before you can figure out how to get there. We\'ll keep it simple right now and lump all your possible goals into three categories: do you want to gain weight (build muscle), lose weight (burn fat) or maintain (stay the same)?
Step 2: How much should I eat?
This is the deceptively hard part. How many calories do you think you should be eating? You might be shocked by the answer.
Process:
A. Figure out your BMR - B. Figure out your \"Maintenance Number\" - C. Figure out your target calories
![](\"http://2.bp.blogspot.com/-6xYhbvtdZ2k/VO29nqe8YRI/AAAAAAAAWjA/qy5PUJoLKyU/s1600/il_fullxfull.404065856_f7vh.jpg\")
Part A.) BMR is your \"Basal Metabolic Rate\" - it\'s how many calories you burn simply existing...y\'know, like, comatose. There are several formulas you can use to figure this out...I prefer the Mifflin - St. Jeor (and a recent ADA study found it to be the most accurate).
W = weight in kilograms
(weight (lbs) / 2.2) =weight in kg
H = height in centimeters
(inches x 2.54) = height in cm
A = age in years
Men
(10 x W) + (6.25 x H) - (5 x A) + 5 = BMR
Women
(10 x W) + (6.25 x H) - (5 x A) - 161 = BMR
Save this number - you\'re going to need it in a minute.
Part B.) How active are you?
Some people sit at a desk all day and some people are constantly moving - how active you are VERY MUCH affects how much you should eat in a day. Multiply your BMR by whichever of the following applies to you:
BMR x 1.2 - Sedentary (Desk job - sit around a lot)
BMR x 1.3 or 1.4 - Light Activity (light activity job...walking a bit)
BMR x 1.5 or 1.6 - Moderate Activity (waitress or other \"moving\" job)
BMR x 1.7 or 1.8 - High Activity (physically demanding lifestyle)
BMR x 1.9, 2.0, 2.1 or 2.2 - Extreme Activity (VERY Active physicaly-engaging job/Professional Athlete)
The result is the number of calories you must eat to stay exactly where you are: your \"maintenance calories\".
Part C.) Factor in your goal - lose, maintain, or gain.
Earlier, in Part A, what did you decide was your goal? Lose weight (burn fat), gain weight (build muscle mass) or maintain (stay the same)? If you said \"maintain\", then the \"maintenance calories\" number we just figured out is your number.
If you want to lose weight: Generally, consuming 80% of your \"maintenance calories\" will lead you to a 1 lb/week weight loss. If you\'ve got a LOT to lose, you can safely go to about 60% of your maintenance calories for a 2 lb/week loss - this is the absolute MINIMUM amount of calories you should eat.
![](\"http://4.bp.blogspot.com/-StcR16knvmQ/VO8HnX3uAxI/AAAAAAAAWjo/BpuX037O9sg/s1600/starve.jpg\")
If you eat too little you are not doing yourself any favors - your body can go into \"survival mode\", afraid it will never receive food again, and store away a lot of what you give it as fat.
The absolute minimum calories you should ever eat, REGARDLESS of the above calculations, are below - NEVER go below these numbers. If your calculations try to take you lower, stop here.
1200 - women | 1500 - men
Want to GAIN weight? - Instead of subtracting 20% or 40% from your \"maintenance calories\"...ADD 20% or 40%. This should be roughly a 500 or 1000 calorie addition. Adding much more than that won\'t result in muscle gain...just fat.
Step 3: What should I eat?
This, too, will depend on your goals. The general guideline is \"eat clean\" and eliminate the junk. You can try doing this in 2 stages so it\'s not such a shock to the system:
Stage 1 - Avoid fried foods, fast food, and soda, limit refined (white) sugar.
Stage 2 - Eliminate white sugar & limit artificial sweeteners (raw turbinado cane sugar is ok), try to do brown/wild rice & whole grain bread/pasta instead of white. Stick to lean meats (chicken, fish, lean beef, turkey, etc).
Macro-nutrient ratios are important too! - Everything you eat is made up of 3 \"macro nutrients\" - Protein, Carbohydrates, & Fat. Make sure that these are balanced in the correct ratio and you\'ll do a lot to help yourself. GENERALLY, for fat loss, I like to stick with 50% protein, 30% carb, 20% fat. If you\'re trying to gain weight or doing some sort of athletic performance, you\'ll probably need more carbs (we\'ll cover macros in more detail another day).
Step 4: When should I eat?
This is really up to you, though I DO have some guidelines:
1.) ALWAYS eat breakfast
Breakfast really IS the most important meal of the day - it starts the fire and kicks your metabolism into gear. Make it count, have a couple hundred calories...take the early opportunity and throw some carbs on the fire!
![](\"http://2.bp.blogspot.com/-07ud1bs8KK0/VO_mLn3DNNI/AAAAAAAAWkM/E9sOzPJRMuE/s1600/3551638908_2337b577ac_z.jpg\")
2.) The Carb/Protein sliding scale
Short answer - Eat the majority of your carbs early in the day when your body needs the fuel for the fire, less carbs as the day goes on. More on this another day.
3.) Smaller, more frequent meals
Again, think of your metabolism like a fire - dumping a big pile of wood on the fire all at once makes it slow down and work through that big pile. If, every so often, you throw a little wood on the fire it will flare up and burn steady, shredding everything you throw at it.
4.) Spread it out
I trained myself to eat every 2 hours, and I continue that for as long as I\'m awake. Think about it - the longer you\'re awake - the more you\'re doing - the more fuel you need. My last meal is generally 2 (maybe 3) hours before bed. Coupled with the smaller/more frequent meal idea...this is a recipe for success.
Step 5: Exercise - and eat what you burn!
![](\"http://3.bp.blogspot.com/-HkZS3O7917I/VPBb8wAf6ZI/AAAAAAAAWkc/keRl20oNPeQ/s1600/SedentaryVsExercise.png\")
Getting your nutrition in line is 80% of the battle, but exercising is important too! Exercise is a good way to (obviously) burn more calories, build some muscle, look (and feel) better, and just generally be healthier. It helps you really take charge of your health and get your fitness super-charged!
Everyone has different needs - some people don\'t want to work out in a gym for whatever reason (maybe you\'re not a self-starter, need constant hand-holding, and can\'t afford a personal trainer 6 days a week). Some people CANNOT work out at home (distractions, lack of motivation, etc). Whatever your needs/desires, there IS an option out there for you! Maybe I can even help (and I\'d be happy to!)! Regardless of the path you choose...one of the most important things to remember...
EAT THE CALORIES YOU BURN IN YOUR WORKOUT!
Yes, in order to lose weight you need to burn more calories than you take in. However...you\'re already doing that by doing all that math you did earlier in this post! It is crucial that you add the calories burned in a workout to your target calories for the day.
How do you figure out how many calories you burned? Most cardio equipment can give you a good estimate or you could invest in a wearable heart rate monitor (I recommend doing that). If you\'re looking for guidance/recommendations feel free to comment on this post. So what\'s the bottom line here?
Exercise & Proper Nutrition Are The \"Basics\" That Will Make It Happen!
If you don\'t see the scale move...don\'t get discouraged...remember - that number isn\'t the only one that means something. If you\'d like a little help/guidance feel free to email me (Darrell@SoTHISIsFitness.com) or leave a comment on this post.
Disclaimer: I am not a nutritionist/registered dietitian or doctor - I have simply gone to the school of hard knocks. I have learned this through my own independent research, peer interaction, and trial/error.','Back To Basics','','publish','open','open','','back-to-basics','','','2017-01-15 08:05:51','2017-01-15 13:05:51','',0,'http://50.87.248.94/~sothisj4/?p=44',0,'post','',0),(693,1,'2017-01-15 08:05:15','2017-01-15 13:05:15','I Have Lost My Way.
I\'ve been lost, wandering, and floundering nutritionally and in my fitness since just before my wedding last August. Going on 6 months now. 3 months of flat-out not working out, and 3 months of trying and failing to stick with a program. Nothing has stuck. I feel lost.
This is not a new feeling for me, and I don\'t like how the rest of the story goes. I know there are others, probably some people reading this, who are in the same boat - forward progress has come to a complete halt, or maybe never began in the first place. Eventually everyone will hit a plateau, or flounder, or get lost, or fall off the wagon...the trick is centering yourself and getting back on track.
Fortunately, I know how to stop this and right the ship. I\'m not going to allow myself to go back over 200 lbs.
It\'s time to go back to basics.
So what exactly are those \"basics\"? Is there some magic fix for this situation? Sure there is. Strap in, this is gonna be a doozie (the revelation AND this blog post) -
Proper Nutrition and Exercise
There, I said it. And let\'s be honest - you knew I was going to. The basics: Proper Nutrition and Exercise. It kind of is magic how well it works. Eating the right amount of the right stuff will do the trick, and getting some exercise will help the process - it\'s that easy and that complicated.
So where do I even begin? How do I figure out what \"the right amount\" and the \"right stuff\" is?
Step 1: What is your goal?
You have to know where you\'re going before you can figure out how to get there. We\'ll keep it simple right now and lump all your possible goals into three categories: do you want to gain weight (build muscle), lose weight (burn fat) or maintain (stay the same)?
Step 2: How much should I eat?
This is the deceptively hard part. How many calories do you think you should be eating? You might be shocked by the answer.
Process:
A. Figure out your BMR - B. Figure out your \"Maintenance Number\" - C. Figure out your target calories
Part A.) BMR is your \"Basal Metabolic Rate\" - it\'s how many calories you burn simply existing...y\'know, like, comatose. There are several formulas you can use to figure this out...I prefer the Mifflin - St. Jeor (and a recent ADA study found it to be the most accurate).
W = weight in kilograms
(weight (lbs) / 2.2) =weight in kg
H = height in centimeters
(inches x 2.54) = height in cm
A = age in years
Men
(10 x W) + (6.25 x H) - (5 x A) + 5 = BMR
Women
(10 x W) + (6.25 x H) - (5 x A) - 161 = BMR
Save this number - you\'re going to need it in a minute.
Part B.) How active are you?
Some people sit at a desk all day and some people are constantly moving - how active you are VERY MUCH affects how much you should eat in a day. Multiply your BMR by whichever of the following applies to you:
BMR x 1.2 - Sedentary (Desk job - sit around a lot)
BMR x 1.3 or 1.4 - Light Activity (light activity job...walking a bit)
BMR x 1.5 or 1.6 - Moderate Activity (waitress or other \"moving\" job)
BMR x 1.7 or 1.8 - High Activity (physically demanding lifestyle)
BMR x 1.9, 2.0, 2.1 or 2.2 - Extreme Activity (VERY Active physicaly-engaging job/Professional Athlete)
The result is the number of calories you must eat to stay exactly where you are: your \"maintenance calories\".
Part C.) Factor in your goal - lose, maintain, or gain.
Earlier, in Part A, what did you decide was your goal? Lose weight (burn fat), gain weight (build muscle mass) or maintain (stay the same)? If you said \"maintain\", then the \"maintenance calories\" number we just figured out is your number.
If you want to lose weight: Generally, consuming 80% of your \"maintenance calories\" will lead you to a 1 lb/week weight loss. If you\'ve got a LOT to lose, you can safely go to about 60% of your maintenance calories for a 2 lb/week loss - this is the absolute MINIMUM amount of calories you should eat.
If you eat too little you are not doing yourself any favors - your body can go into \"survival mode\", afraid it will never receive food again, and store away a lot of what you give it as fat.
The absolute minimum calories you should ever eat, REGARDLESS of the above calculations, are below - NEVER go below these numbers. If your calculations try to take you lower, stop here.
1200 - women | 1500 - men
Want to GAIN weight? - Instead of subtracting 20% or 40% from your \"maintenance calories\"...ADD 20% or 40%. This should be roughly a 500 or 1000 calorie addition. Adding much more than that won\'t result in muscle gain...just fat.
Step 3: What should I eat?
This, too, will depend on your goals. The general guideline is \"eat clean\" and eliminate the junk. You can try doing this in 2 stages so it\'s not such a shock to the system:
Stage 1 - Avoid fried foods, fast food, and soda, limit refined (white) sugar.
Stage 2 - Eliminate white sugar & limit artificial sweeteners (raw turbinado cane sugar is ok), try to do brown/wild rice & whole grain bread/pasta instead of white. Stick to lean meats (chicken, fish, lean beef, turkey, etc).
Macro-nutrient ratios are important too! - Everything you eat is made up of 3 \"macro nutrients\" - Protein, Carbohydrates, & Fat. Make sure that these are balanced in the correct ratio and you\'ll do a lot to help yourself. GENERALLY, for fat loss, I like to stick with 50% protein, 30% carb, 20% fat. If you\'re trying to gain weight or doing some sort of athletic performance, you\'ll probably need more carbs (we\'ll cover macros in more detail another day).
Step 4: When should I eat?
This is really up to you, though I DO have some guidelines:
1.) ALWAYS eat breakfast
Breakfast really IS the most important meal of the day - it starts the fire and kicks your metabolism into gear. Make it count, have a couple hundred calories...take the early opportunity and throw some carbs on the fire!
2.) The Carb/Protein sliding scale
Short answer - Eat the majority of your carbs early in the day when your body needs the fuel for the fire, less carbs as the day goes on. More on this another day.
3.) Smaller, more frequent meals
Again, think of your metabolism like a fire - dumping a big pile of wood on the fire all at once makes it slow down and work through that big pile. If, every so often, you throw a little wood on the fire it will flare up and burn steady, shredding everything you throw at it.
4.) Spread it out
I trained myself to eat every 2 hours, and I continue that for as long as I\'m awake. Think about it - the longer you\'re awake - the more you\'re doing - the more fuel you need. My last meal is generally 2 (maybe 3) hours before bed. Coupled with the smaller/more frequent meal idea...this is a recipe for success.
Step 5: Exercise - and eat what you burn!
Getting your nutrition in line is 80% of the battle, but exercising is important too! Exercise is a good way to (obviously) burn more calories, build some muscle, look (and feel) better, and just generally be healthier. It helps you really take charge of your health and get your fitness super-charged!
Everyone has different needs - some people don\'t want to work out in a gym for whatever reason (maybe you\'re not a self-starter, need constant hand-holding, and can\'t afford a personal trainer 6 days a week). Some people CANNOT work out at home (distractions, lack of motivation, etc). Whatever your needs/desires, there IS an option out there for you! Maybe I can even help (and I\'d be happy to!)! Regardless of the path you choose...one of the most important things to remember...
EAT THE CALORIES YOU BURN IN YOUR WORKOUT!
Yes, in order to lose weight you need to burn more calories than you take in. However...you\'re already doing that by doing all that math you did earlier in this post! It is crucial that you add the calories burned in a workout to your target calories for the day.
How do you figure out how many calories you burned? Most cardio equipment can give you a good estimate or you could invest in a wearable heart rate monitor (I recommend doing that). If you\'re looking for guidance/recommendations feel free to comment on this post. So what\'s the bottom line here?
Exercise & Proper Nutrition Are The \"Basics\" That Will Make It Happen!
If you don\'t see the scale move...don\'t get discouraged...remember - that number isn\'t the only one that means something. If you\'d like a little help/guidance feel free to email me (Darrell@SoTHISIsFitness.com) or leave a comment on this post.
Disclaimer: I am not a nutritionist/registered dietitian or doctor - I have simply gone to the school of hard knocks. I have learned this through my own independent research, peer interaction, and trial/error.','Back To Basics','','inherit','closed','closed','','44-revision-v1','','','2017-01-15 08:05:15','2017-01-15 13:05:15','',44,'http://sothisisfitness.com/2017/01/44-revision-v1.html',0,'revision','',0),(45,1,'2015-02-14 13:03:00','2015-02-14 18:03:00','Sometimes it seems that no matter how hard we try and how well we plan...It simply doesn\'t matter.
If the universe has decided it\'s going to flip your day upside-down...guess what. That\'s it. And that\'s precisely what has happened this past month here in good ol\' New England.![](\"http://2.bp.blogspot.com/-sQEq1zzfXGM/VNyUiHkfMBI/AAAAAAAAVlA/2AYDWUgSKmk/s1600/aint%2Bnobody%2Bsnow.jpeg\")
Massachusetts has had a \"historic amount\" of snowfall since late January. So far, something like 5 feet has been dumped on the city of Boston, with the rest of the state seeing similarly devastating snowfall. We live in New England...snow is not show-stopping. This, however, is a bit much.
So much, in fact, that it\'s completely thrown off both normal life and marathon training...for me AND others...But this isn\'t the first time somebody\'s plans have ever gotten thrown off.
Today\'s theme? Adapt or die.
Planning is CRUCIAL.
![](\"http://1.bp.blogspot.com/-GTQlhY3s1lY/VN4Bqud0nBI/AAAAAAAAVlo/gkbqMG0uk3I/s1600/road-to-success.jpg\")
I\'ve said it before and I\'ll say it again - Planning is absolutely CRITICAL to success. The bigger the goal, the more important the plan. EXAMPLE: I decided, 9.5 weeks prior, that it would be a great idea to run a marathon. Given the immense task ahead of me, it would literally only be possible if I planned well and followed that plan. I mean...I was basically going couch to marathon and banking on muscle memory to get me halfway there.
Having a plan, I find, is ALWAYS important for me. I have to have a schedule, a plan, a timeline...I have to have that plan so I have something to stick to. Without it...it\'s so easy to just...not.
\"The best laid plans of mice and men oft\'n go awry\"-
Whatever the reason, sometimes things just don\'t work out how we plan. Honestly, it\'s inevitable. This...however...I did not see coming.
![](\"http://1.bp.blogspot.com/-k3PWCT462NA/VN4JCLdriYI/AAAAAAAAVl4/IJFf1pW-eFw/s1600/BOS_FASTEST_70IN_SNOW.jpg\")
SERIOUSLY?
Just shy of 5 feet of snow...in just over 2 weeks.
That much snow in that short a period of time is a snow-removal nightmare. Town, City, and privately contracted snow removal \"troops\" have had a hell of a time dealing with it all. It was just...so much so fast... And ever since that last blizzard...
We\'re running out of room to put the snow.
![](\"http://1.bp.blogspot.com/-byepDqSS2Ig/VN85jDxksGI/AAAAAAAAVmM/xDu6Z7pPgr0/s1600/B8ZDPALCYAE9Igb.jpg\")
The snowpiles and snowbanks are enormous. If you don\'t live in New England or, I don\'t know...on a mountain somewhere...you probably can\'t comprehend quite how large some of these snow piles really are. Schools were closed for a full week, some towns even slightly longer!
Why?
If we don\'t have room for the SNOW...well, trickle-down effect that ends with lack of safe places to walk and run. In many places there STILL aren\'t sidewalks. Where there ARE...they often ice up due to the near-constant sub-freezing temperatures. Some days it\'s even single-digit/sub-zero!
All of that has made running outdoors damn near impossible most days. But do we give up? No.
Adapt or die.
![](\"http://4.bp.blogspot.com/-3w0ehkJF0qs/VN9FmueZCqI/AAAAAAAAVm0/fpnqxqF0aCw/s1600/adaptovercome.jpg\")
Things aren\'t always going to work out how we plan. Hell, we\'re lucky if it works out like that 50% of the time. If we just give up whenever things don\'t go quite right we will never get anywhere...and I\'d still be 300 lbs. ADAPT. Know what that means?
Figure it out.
Can\'t run outside? Hit the treadmill. Yeah, not the most attractive option, but hey, at least you\'re still running. The same goes for whatever your plan was. Sick kid and can\'t get to the gym? Do a bodyweight workout at home. Hitting a plateau? Make a change to your workout or nutrition.
There is always an answer. There is always an alternate way to achieve your goal. Giving up and throwing in the towel is never the way to go.
I was SUPPOSED to be running a 10 mile road race tomorrow as my last \"big\" training effort before the marathon next weekend...
![](\"http://2.bp.blogspot.com/-1rclKFQnX8s/VN8_Oln_9vI/AAAAAAAAVmk/3CB6pfEVP4c/s1600/neptunesnowlatest.jpg\")
Aaaaaaand it\'s postponed. Excellent.
Fine, Universe, I\'ll adapt.
So instead, I\'m going to do 10 miles outside TODAY, before the snow hits.
![](\"http://3.bp.blogspot.com/-G7w7yRX72Js/VN8-uQ_m0ZI/AAAAAAAAVmc/HCB4fPGN-aQ/s1600/Screenshot_2015-02-14-06-52-04.png\")
FINE.
So I\'ll just hit the damn treadmill. Just try and stop THAT.','Best Laid Plans','','publish','open','open','','best-laid-plans','','','2017-01-21 09:00:54','2017-01-21 14:00:54','',0,'http://50.87.248.94/~sothisj4/?p=45',0,'post','',0),(46,1,'2015-02-02 13:05:00','2015-02-02 18:05:00','![](\"http://3.bp.blogspot.com/-NAkxElSncQE/VMY591sJsVI/AAAAAAAAUZ0/RPvlQ_mYbBM/s1600/6a00d8341bf90553ef01a511da034e970c.png\")
There have been A LOT of mornings lately where I\'ve woken up and asked myself \"Why?\", \"what was I thinking?\", etc.
Most mornings, I simply don\'t want to get out of bed. Most mornings I\'m seriously questioning my decisions. To train for a winter marathon...to train for a marathon period... to work out 6 days a week...
This isn\'t the first time I\'ve questioned myself like this though...and the answer is usually the same every time.
WHY?
WHY on God\'s green earth would I choose to put myself through this? I have a perfectly good couch to sit on, lots of tv/movies to watch, games to play, and books to read. I don\'t need to work out 6 days a week...I CERTAINLY don\'t need to train for a freaking MARATHON...in the winter...in half the time people normally train...
Something must be wrong with me.
I mean, how can there NOT be? Every time I reach my goal...every time I achieve a new height...I just push right past and keep going higher.
Shouldn\'t I be satisfied?
Shouldn\'t we all be satisfied? I have lots of friends who have (I think I said this recently) had some great achievements lately. They\'ve lost a ton of weight, they ran their first 5K! Shouldn\'t that be it? I mean, they thought they\'d never run a 5K...and they finally checked that off the list. WHY are we still going...and pushing...and refusing to be satisfied? Aren\'t we done? Pack it up and go home? Did what we came here to do?
No.
![](\"http://2.bp.blogspot.com/-_weZpaEHnlk/VMmr83P3p9I/AAAAAAAAUmc/1Ye3GTSNLzE/s1600/10844183_759041854143376_9339086_a.jpg\")
If that were the case, we wouldn\'t have cars. Or planes. Or freaking bikes. Walking was enough, why push it and figure out how to go farther, higher, or faster?
We must continue to challenge ourselves. We owe it to ourselves. We deserve more. Why should we settle for mediocrity? If you have the drive, determination, and motivation to get where you are now, why wouldn\'t you reach for that next level of achievement?\"Work like there is someone working twenty-four hours a day to take it all away from you\" - Mark Cuban
You must be hungry for success. You must believe that you have not yet reached the mountain-top. This is one of those cheesy quotes, but your desire for success must be greater than your fear of failure.
I could go on for days.
The bottom line here is that the moment you stop trying and settle for where you\'re at is the moment you have given up. It\'s the moment where you forfeit all the hard work you\'ve put in and begin to backslide into mediocrity. And y\'know what? You deserve more than that. You were meant for more than that.![](\"http://1.bp.blogspot.com/-5RM0XbSwKvo/VM91eU5yvPI/AAAAAAAAU2Y/2MLN2rnsor0/s1600/pukefaintdie.jpg\")
Always reach higher.','Why?','','publish','open','open','','why','','','2017-01-08 23:30:15','2017-01-09 04:30:15','',0,'http://50.87.248.94/~sothisj4/?p=46',0,'post','',1),(47,1,'2015-02-02 12:35:00','0000-00-00 00:00:00','My Wife Is A G-Damn Miracle Worker.
Seriously, that\'s my only explanation for how she does what she does in the kitchen. The low-fat, low-cal healthy experimentation that my wife and my mom do in the kitchen is a large part of why I am, became, and remain healthy and of an athletic build (despite 3 months of not working out - a potential game-loser).
Recently, my wife made a batch of the most amazing turkey chili. I practically demanded it...it\'s that good.
','Turkey Chili - It\'s What\'s For Dinner','','draft','open','open','','','','','2015-02-02 12:35:00','0000-00-00 00:00:00','',0,'http://50.87.248.94/~sothisj4/?p=47',0,'post','',0),(48,1,'2015-01-30 12:46:00','0000-00-00 00:00:00','','Why Is Dairy So Scary?','','draft','open','open','','','','','2015-01-30 12:46:00','0000-00-00 00:00:00','',0,'http://50.87.248.94/~sothisj4/?p=48',0,'post','',0),(49,1,'2015-01-12 12:44:00','2015-01-12 17:44:00','Wow.
The Year Of The Conqueror indeed...
![](\"http://4.bp.blogspot.com/-J-iA8FT2rb8/VK0eKiNef2I/AAAAAAAAS74/DzoQiHMcu-k/s1600/262%2Bsticker.gif\")
So I\'m beginning 2015 in the most epic of fashions...running my first marathon -the Hyannis Marathon - February 22nd 2015. I\'ve run a lot of races this year...but most of them happened pre-injury while I was in my physical peak. On its own, a marathon would be hard enough...But Now...now I\'m out of practice and have lost some of my endurance and speed.
It\'s gonna take a lot to be ready for this thing with just 9 weeks to train. But it can be done. And if I can do it...hell, ANYONE can. (Not that I\'d advise that...)
So how, exactly, do I envision this being possible?
In Order To Succeed At Anything...
planning is essential. I said it in The Year Of The Conqueror and I\'ll say it again...planning is essential. I DO have a plan, and for the last 3 weeks I\'ve been (mostly) sticking to it. Moving forward... I\'m going to have to be a lot better about making time for each day\'s workout...
In figuring out my plan I used a little Google-Fu to see what was out there for training plans. I ended up finding out...the shortest widely-available training plans were generally 18 weeks. Oh, good... that means my 9 weeks must be highly advisable...but regardless...
A Plan Is Necessary.
And I figured one out.
![](\"http://1.bp.blogspot.com/-1yExyKZuAZQ/VK_O0VnDkDI/AAAAAAAATJA/rY10xzv200U/s1600/9%2Bweek%2Bmarathon%2Btraining.jpg\")
Essentially I did a modified Hal Higdon Novice 2 program. I took the Hal Higdon program (a very highly-regarded, successful program) and chopped it down from 18 weeks to 9. I cut out the early weeks where distance builds and progressed the middle weeks a bit faster.
It\'s not all about the mileage though-
Stretch and flexibility are hugely important for runners...ESPECIALLY distance runners. I added the (strongly recommended) option for Friday\'s rest day to instead be stretch or yoga. Stretch vs. Yoga, how long or what style...that\'s all dependent on how I feel that particular Friday. Either way...again...I STRONGLY recommend a whole day be dedicated to this.
Runners can lift too, y\'know...
![](\"http://4.bp.blogspot.com/-1iLg1iAka7U/VLPAzg16shI/AAAAAAAATWw/e-hCjl-JUgk/s1600/sneaker-weight.jpg\")
Runners NEED to strength-train! It\'s unfortunate how many runners don\'t realize this, but it REALLY is important. Some low-weight high-rep strength-training is important to help build up leg strength for those long runs. Another area most runners don\'t think of - Core. Your core is stabilizing you throughout your run...it would be in your best interests to strengthen it to better handle the load. Your upper body is important too - your arms swing to help keep your momentum, balance, and stride in line - 26 miles is a long way to keep that swinging going. To this end I added in a light leg day and core work on Tuesdays and an upper body strength circuit on Thursdays.
Rest is not laziness -
It\'s actually REALLY important! Your body needs time to recover from all the hard work you\'re asking it to do. It may seem like a wasted day or laziness...but trust me...it isn\'t.
In the end, I\'m convinced you can run forever...
![](\"http://4.bp.blogspot.com/-wSTZqzOnDdY/VLPHHbdKGDI/AAAAAAAATXI/pwwrzyYArNk/s1600/ccnclogo.jpg\")
I follow a lot of people that run ultra-marathons...and I\'ve picked up on something. As long as you\'re putting in the work and doing endurance training...You can reach the point where you can run ANY distance. The key is...the farther you go, the slower your pace. Sure, I can do a 7:30 min/mile pace in a 5K...but when I\'m running 26.2 miles I\'m shooting for 10:00 - 10:30 min/mile. As long as you do a complete training program and figure out the right pace, you\'re golden. (Supplementing properly helps too - handy that Cape Cod Nutrition Corner is my sponsor for this race!)
Don\'t worry...you\'ll finish.
You can\'t ever be upset with your finish time the first time you do a particular distance. Focus on the finish and celebrate the achievement. Sure, I\'d like to finish this marathon in 4:30...but I\'ll be happy to finish PERIOD. Once you\'ve got your first 5K/half-marathon/marathon under your belt...then go for a better time. Don\'t ever diminish your success just because you didn\'t do it fast enough.
So... What are YOU training for to kick off The Year of The Conqueror?
![](\"http://1.bp.blogspot.com/-YcOyrgGyv6w/VLPD-xHbQbI/AAAAAAAATW8/Cvyd13x6lkU/s1600/262%2Bsticker.gif\")
','Mission: 26.2 - 2.22.15','','publish','open','open','','mission-26-2-2-22-15','','','2017-01-21 09:02:17','2017-01-21 14:02:17','',0,'http://50.87.248.94/~sothisj4/?p=49',0,'post','',0),(808,1,'2017-01-21 08:46:11','2017-01-21 13:46:11','Wow.
The Year Of The Conqueror indeed...
So I\'m beginning 2015 in the most epic of fashions...running my first marathon -the Hyannis Marathon - February 22nd 2015. I\'ve run a lot of races this year...but most of them happened pre-injury while I was in my physical peak. On its own, a marathon would be hard enough...But Now...now I\'m out of practice and have lost some of my endurance and speed.
It\'s gonna take a lot to be ready for this thing with just 9 weeks to train. But it can be done. And if I can do it...hell, ANYONE can. (Not that I\'d advise that...)
So how, exactly, do I envision this being possible?
In Order To Succeed At Anything...
planning is essential. I said it in The Year Of The Conqueror and I\'ll say it again...planning is essential. I DO have a plan, and for the last 3 weeks I\'ve been (mostly) sticking to it. Moving forward... I\'m going to have to be a lot better about making time for each day\'s workout...
In figuring out my plan I used a little Google-Fu to see what was out there for training plans. I ended up finding out...the shortest widely-available training plans were generally 18 weeks. Oh, good... that means my 9 weeks must be highly advisable...but regardless...
A Plan Is Necessary.
And I figured one out.
Essentially I did a modified Hal Higdon Novice 2 program. I took the Hal Higdon program (a very highly-regarded, successful program) and chopped it down from 18 weeks to 9. I cut out the early weeks where distance builds and progressed the middle weeks a bit faster.
It\'s not all about the mileage though-
Stretch and flexibility are hugely important for runners...ESPECIALLY distance runners. I added the (strongly recommended) option for Friday\'s rest day to instead be stretch or yoga. Stretch vs. Yoga, how long or what style...that\'s all dependent on how I feel that particular Friday. Either way...again...I STRONGLY recommend a whole day be dedicated to this.
Runners can lift too, y\'know...
Runners NEED to strength-train! It\'s unfortunate how many runners don\'t realize this, but it REALLY is important. Some low-weight high-rep strength-training is important to help build up leg strength for those long runs. Another area most runners don\'t think of - Core. Your core is stabilizing you throughout your run...it would be in your best interests to strengthen it to better handle the load. Your upper body is important too - your arms swing to help keep your momentum, balance, and stride in line - 26 miles is a long way to keep that swinging going. To this end I added in a light leg day and core work on Tuesdays and an upper body strength circuit on Thursdays.
Rest is not laziness -
It\'s actually REALLY important! Your body needs time to recover from all the hard work you\'re asking it to do. It may seem like a wasted day or laziness...but trust me...it isn\'t.
In the end, I\'m convinced you can run forever...
I follow a lot of people that run ultra-marathons...and I\'ve picked up on something. As long as you\'re putting in the work and doing endurance training...You can reach the point where you can run ANY distance. The key is...the farther you go, the slower your pace. Sure, I can do a 7:30 min/mile pace in a 5K...but when I\'m running 26.2 miles I\'m shooting for 10:00 - 10:30 min/mile. As long as you do a complete training program and figure out the right pace, you\'re golden. (Supplementing properly helps too - handy that Cape Cod Nutrition Corner is my sponsor for this race!)
Don\'t worry...you\'ll finish.
You can\'t ever be upset with your finish time the first time you do a particular distance. Focus on the finish and celebrate the achievement. Sure, I\'d like to finish this marathon in 4:30...but I\'ll be happy to finish PERIOD. Once you\'ve got your first 5K/half-marathon/marathon under your belt...then go for a better time. Don\'t ever diminish your success just because you didn\'t do it fast enough.
So... What are YOU training for to kick off The Year of The Conqueror?
','Mission: 26.2 - 2.22.15','','inherit','closed','closed','','49-revision-v1','','','2017-01-21 08:46:11','2017-01-21 13:46:11','',49,'http://sothisisfitness.com/2017/01/49-revision-v1.html',0,'revision','',0),(50,1,'2015-01-05 13:39:00','2015-01-05 18:39:00','In 2014 We Became Limitless -
For a lot of us, last year was pretty epic. Many set foot in a gym for the first time, ran their first 5K, did their first unassisted pull-up...
We Broke New Ground.
Now, however...now is our time to conquer. Now that we\'ve tested the waters, shed our self-imposed limits, and surprised ourselves with what we\'re capable of...it\'s time to adopt a new strategy.
![](\"http://2.bp.blogspot.com/-LtgjOod-L3o/VKqTJaVTstI/AAAAAAAAS0g/gmCcZznunI0/s1600/-arnold-conquer-wallpaper-1920-x-1080_904630430.jpg\")
2015 won\'t know what hit it.
This Is Your Year.
If there\'s one thing this past year has taught me, it\'s that nothing is out of your reach. Between what I myself was able to accomplish and what I saw others achieve...it was made very clear to me that it\'s just a matter of having the courage to go out and take your victory from the universe.
Fear is the enemy, Courage is your weapon.
![](\"http://2.bp.blogspot.com/-IZSjRhrTUi4/VKqTbUxn9KI/AAAAAAAAS0o/voiSWM3RB_0/s1600/courage-faces-fear-and-thereby-masters-it-courage-quote.jpg\")
You can\'t be afraid of failure. You can\'t be afraid of how big the task before you is. You can\'t be afraid of the \"what ifs\". You have to have confidence in yourself and your ability. With a positive attitude and the right approach, nothing can stop you.
What Do You Want?
What have you always thought was out of reach? Did you think you\'d never run a 5K? Never be smaller than a size 10/8/4/etc? Have you been running but a marathon just seems absurd?
Nonsense.
Guess what? You just found your goal. Now what?
Plan For Success.
![](\"http://3.bp.blogspot.com/-BtawXxpYY1I/VKqT4QnD6fI/AAAAAAAAS0w/YuntDFRVz00/s1600/setgoalconquer.jpg\")
I mean that literally AND metaphorically. You\'ve got to believe that you\'re going to achieve it before you have a snowball\'s chance. That said, you need a solid plan that will get you there. Want to lose weight? Run a 5K? Marathon? There are plans to be designed to help you, specifically, achieve that goal. Not everyone is the same, and not everyone\'s road to victory will be either. Talk to a trainer or coach, use The Power of Google, or figure it out on your own. One way or another, you must have a plan and stick to it.
Yes, I said Conquer.
You\'re not just going to achieve your goal, you\'re going to conquer it. You\'re not going to meekly ask the universe if you can pretty please have it this time...You\'re going to go out there and take your victory. Why? Because why SHOULDN\'T you? There is nothing out of your reach as long as you\'re willing to put in the work to achieve it. It might not be easy, but you can and WILL do it.
I\'m Taking My Own Advice.
How, you ask?
![](\"http://3.bp.blogspot.com/-cqvSWo1YRao/VKqRaksmtXI/AAAAAAAAS0U/f4jUd241Avk/s1600/marathon%2Bregistration.jpg\")
I\'m running my first marathon.
This year is about setting a goal, creating a plan, going out there and getting it.
This year we conquer.','2015 - The Year Of The Conqueror','','publish','open','open','','2015-the-year-of-the-conqueror','','','2017-01-08 23:30:35','2017-01-09 04:30:35','',0,'http://50.87.248.94/~sothisj4/?p=50',0,'post','',3),(51,1,'2014-12-31 12:13:00','2014-12-31 17:13:00','Tomorrow is New Year\'s Day. You know what that means...
![](\"http://3.bp.blogspot.com/-pqE_yXO5rGY/VKN0BOtwqGI/AAAAAAAASSE/hpkInZkQJ1g/s1600/57617758.jpg\")
Yes, that\'s right- your gym is about to be flooded with New Year\'s Resolution gym-goers. Your club will be over-run with people full of the short-lived self-starter motivation that only the promise of a new year\'s fresh start can bring.
How do you survive such a calamity? Should you just stay home for a month until they lose steam and quit?
No. You should go to your gym. For more reasons than you might think.
This is the single most frustrating thing in the world.
![](\"http://1.bp.blogspot.com/-A9G1wkzcIyE/VKPg87kP9ZI/AAAAAAAASSU/WJ_h33FJaZ8/s1600/WWE.png\")
Every year countless people have the cliche New Year\'s Resolution to \"get in shape\" or \"lose weight\" or \"get healthy\"...etc. So they all go out and get a gym membership, and all the gyms are packed during January...then a little quieter during February...then by the time April rolls around it\'s back to normal. Nearly EVERYONE in the \"New Year\'s Resolution\" crowd falls off and quits.
Not This Year.
This year it\'s time for us to make a change.
This year our gyms are not going to get flooded out for a month and then empty like the streets of Dodge City at high-noon.
This year we\'re going to do it right.
How. Do I. SURVIVE this?!
![](\"http://1.bp.blogspot.com/-DaREle7-DVY/VKPlCUKvz4I/AAAAAAAASSs/cYAMUN0tegQ/s1600/gym-no-idea.jpg\")
We\'re going to go about our business as usual.
Whether you like it or not, these people are here. They have just as much right to be here as we do, and we should make them feel at home - after all...they\'re members now, so they ARE home.
And maybe...just maybe...if they feel \"at home\" enough...they\'ll be just comfortable enough to go up to staff or an experienced-looking gym member and ask a question. Maybe then they won\'t get discouraged and quit because they don\'t know what they\'re doing.
Maybe they\'ll feel they have such a positive workout environment they\'ll have the willpower to say no to that piece of pizza at home. Maybe then they won\'t quit because no matter how hard they try they don\'t see results.
Maybe...just maybe...we can help these people succeed.
![](\"http://3.bp.blogspot.com/-lzw3amZ91mU/VKPjsSGO42I/AAAAAAAASSg/pq7aKaBjmRI/s1600/ce622e49893bd3cc95b19034b607fd8e.jpg\")
Not everyone has to be a hero.
We don\'t all have to be the white knight and save the day. If we all come at them like over-friendly cult members they might run away screaming anyway. So how do you survive Gympocalypse if you just want to keep doing your thing?
Timing is everything.
The gym is going to be busier at certain \"peak hours\". For my gym, this is generally 7 - 9 am and 5 - 7 pm. Want the easiest solution available?
Don\'t go during peak hours.
Same solution we alllll use when we don\'t want to hit rush hour traffic...just avoid the time of day you KNOW you\'ll hit it. It\'s that simple.
This is not the end of the world.
Rather, this is potentially the beginning of the rest of someone\'s life. Maybe a lot of someones. Shouldn\'t we be encouraging the people who are coming out of the woodwork joining the gym and making a resolution to achieve positive change? After all...if they\'re actually walking through the door...somewhere deep down there exists a true desire to make real change that lasts.
![](\"http://3.bp.blogspot.com/-lSXeXJJhQxc/VKPnwnN9aCI/AAAAAAAASS4/1oNV4Pux2ng/s1600/aftert25front.jpg\")
I started in August...but so what if it had been January?
Don\'t forget...we all started somewhere.
Joining in January doesn\'t make them any less worthy of being there or able to succeed than if they joined in December, February or June.
You can not only survive this...you can even help keep some of the Resolutioners from vanishing back into the self-loathing pit they crawled out of. Keep your gym a positive place where positive change happens.
Who knows...You might just save someone\'s life.','Gympocalypse 2015','','publish','open','open','','gympocalypse-2015','','','2017-01-08 10:53:21','2017-01-08 15:53:21','',0,'http://50.87.248.94/~sothisj4/?p=51',0,'post','',0),(52,1,'2014-12-30 12:23:00','2014-12-30 17:23:00','Wow...
So much happened in 2014... Not just for me, but for a lot of people I know.
2013 was a year of change. 2014 was a year of testing the waters, challenging ourselves, pushing the limits...
and shattering them to bits.
![](\"http://2.bp.blogspot.com/-ibuGl7zIgdQ/VKKVKXW3utI/AAAAAAAASPo/6fJlQuPN5bQ/s1600/Screenshot_2014-01-01-10-38-44-1-1.png\")
Just what kind of change can you accomplish in a year? How far can someone come? This is my opportunity to look back and reflect...to appreciate the people I met, things I did, and how far I came...and to believe in what I can do in 2015. The Year Of The Conqueror is coming, but first I have to appreciate Limitless 2014.
Where to even begin...
2014 saw a newly-fit 25 year old man eager to take on the world. I had lost 125 lbs, I had crushed my 5K PR, and I had run my first half-marathon. I wanted to see what this new body could do...what could possibly be next?
Everything.
![](\"http://4.bp.blogspot.com/-GohdK5fFaCc/VKKVyVLIU4I/AAAAAAAASPw/ww1vE7147Hc/s1600/IMG_20140729_180448643_HDR.jpg\")
I took it upon myself to show just how much someone can accomplish when they set themselves to task. I ended up becoming pretty busy. I ran everything from 5K to half-marathon (6 of them!) and did a BUNCH of Obstacle Course Races (including The Beast...yikes!). By the time it was all said and done I had registered or otherwise committed for 37 races, and anticipated that I\'d do 40 by year\'s end. I would\'ve gotten there, too, if it weren\'t for breaking my knee (break was race 32, did 2 more post-injury).
That break was a game-changer for me.
Why? I got married this year! My wife, Megan, is very understanding about this whole \"fitness\" and \"running\" thing...but the weekend I went to Killington and broke myself at The Beast was different. The \"in sickness & in health\" clause got invoked in a big way, and not only could I not run...or workout...I couldn\'t even walk for 6 weeks. Megan had to help me with virtually everything.
![](\"http://3.bp.blogspot.com/-vRfld-0RBtg/VKKXgTrhUjI/AAAAAAAASQM/1gGPWNlAgFQ/s1600/crutch.jpg\")
I got a taste of what life is like for a lot of people.
A lot of members at my gym come through the door battling something that is physically hindering their ability to take care of their health and fitness. For many of them, their malady is not going away in 6 - 12 weeks like mine did. While I can never fully understand what it\'s like to live your life like that, I got a sample...and I can appreciate how hard it is. I am inspired by the people that battle through this every day, especially those I see at my gym...
Oh...and, I started working in Fitness full-time!
![](\"http://2.bp.blogspot.com/-kWR6ZvQovQo/VKKX4RVypOI/AAAAAAAASQU/AKSew8EmdMI/s1600/AnytimeFitness.jpg\")
I made a major life-change / career-shift and left the restaurant I had been at for 3 years (and my half-baked long-term plan) and became the Club Manager at an Anytime Fitness near me. The people I\'ve met and the opportunities that have opened up for me have been life-altering. I\'ve met so many people with so many stories...it\'s mind-blowing. I\'ve seen people come to tears in the face of a major achievement. I\'ve seen people spit in the face of adversity and begin their journey despite mountains of deterrents. I\'ve seen people go from self-loathing to self-loving. It\'s simply incredible, and I consider myself so fortunate to be a part of these peoples\' fitness journey. They inspire me to continue on and reach higher.
2014 also saw some great professional relationships established. I was sponsored by so many different groups for my racing journey, and I\'m taking a great relationship with Health Warrior, Cape Cod Nutrition Corner and Perfect Fuel into 2015.
I can\'t wait to take on my next challenge. The Year of the Conqueror is coming. What did YOU accomplish in Limitless 2014...and what will you conquer in 2015?','2014 - Limitless','','publish','open','open','','2014-limitless','','','2017-06-23 06:43:29','2017-06-23 10:43:29','',0,'http://50.87.248.94/~sothisj4/?p=52',0,'post','',1),(807,1,'2017-01-21 08:46:11','2017-01-21 13:46:11','Wow...
So much happened in 2014... Not just for me, but for a lot of people I know.
2013 was a year of change. 2014 was a year of testing the waters, challenging ourselves, pushing the limits...
and shattering them to bits.
Just what kind of change can you accomplish in a year? How far can someone come? This is my opportunity to look back and reflect...to appreciate the people I met, things I did, and how far I came...and to believe in what I can do in 2015. The Year Of The Conqueror is coming, but first I have to appreciate Limitless 2014.
Where to even begin...
2014 saw a newly-fit 25 year old man eager to take on the world. I had lost 125 lbs, I had crushed my 5K PR, and I had run my first half-marathon. I wanted to see what this new body could do...what could possibly be next?
Everything.
I took it upon myself to show just how much someone can accomplish when they set themselves to task. I ended up becoming pretty busy. I ran everything from 5K to half-marathon (6 of them!) and did a BUNCH of Obstacle Course Races (including The Beast...yikes!). By the time it was all said and done I had registered or otherwise committed for 37 races, and anticipated that I\'d do 40 by year\'s end. I would\'ve gotten there, too, if it weren\'t for breaking my knee (break was race 32, did 2 more post-injury).
That break was a game-changer for me.
Why? I got married this year! My wife, Megan, is very understanding about this whole \"fitness\" and \"running\" thing...but the weekend I went to Killington and broke myself at The Beast was different. The \"in sickness & in health\" clause got invoked in a big way, and not only could I not run...or workout...I couldn\'t even walk for 6 weeks. Megan had to help me with virtually everything.
I got a taste of what life is like for a lot of people.
A lot of members at my gym come through the door battling something that is physically hindering their ability to take care of their health and fitness. For many of them, their malady is not going away in 6 - 12 weeks like mine did. While I can never fully understand what it\'s like to live your life like that, I got a sample...and I can appreciate how hard it is. I am inspired by the people that battle through this every day, especially those I see at my gym...
Oh...and, I started working in Fitness full-time!
I made a major life-change / career-shift and left the restaurant I had been at for 3 years (and my half-baked long-term plan) and became the Club Manager at an Anytime Fitness near me. The people I\'ve met and the opportunities that have opened up for me have been life-altering. I\'ve met so many people with so many stories...it\'s mind-blowing. I\'ve seen people come to tears in the face of a major achievement. I\'ve seen people spit in the face of adversity and begin their journey despite mountains of deterrents. I\'ve seen people go from self-loathing to self-loving. It\'s simply incredible, and I consider myself so fortunate to be a part of these peoples\' fitness journey. They inspire me to continue on and reach higher.
2014 also saw some great professional relationships established. I was sponsored by so many different groups for my racing journey, and I\'m taking a great relationship with Health Warrior, Cape Cod Nutrition Corner and Perfect Fuel into 2015.
I can\'t wait to take on my next challenge. The Year of the Conqueror is coming. What did YOU accomplish in Limitless 2014...and what will you conquer in 2015?','2014 - Limitless','','inherit','closed','closed','','52-revision-v1','','','2017-01-21 08:46:11','2017-01-21 13:46:11','',52,'http://sothisisfitness.com/2017/01/52-revision-v1.html',0,'revision','',0),(53,1,'2014-12-13 16:23:00','2014-12-13 21:23:00','Nobody is immune.
Up until 3 months ago, I was a 6-day-a-week fitness freak. I couldn\'t even really rest on my rest day..I\'d do yoga, or a long stretch session...something. Up until 3 months ago.
Now I find it\'s easier...to just...not.
![](\"http://2.bp.blogspot.com/-YxPWWTDUu6k/VImQ4sxgyFI/AAAAAAAAMME/dDJzKnjmjlw/s1600/garfieldlazy_2816.jpeg\")
Image from TVTropes.org
I\'m once again in the shoes of so many others. I\'m sure you know what I mean. It\'s so easy to just...sleep in. It\'s so easy to just...take a little too long having coffee...and oops...no time left to work out.
But in the end...it\'s really not so easy... but you might not realize why until it\'s too late.
I know because I did this already
Sometimes, for an instant, I forget that I was 300 lbs two years ago. SOMETIMES I forget why I do what I do...and I fall back into bad habits...we ALL do. That extra half-hour of sleep I got by ignoring my alarm? Wasn\'t really restful. That extra time I stayed up last night? I accomplished zero useful things. I could keep giving examples (and I usually do) but the point is...all of these things we do...it\'s just wasting time. Sure, TV\'s great (and I happen to be on a Breaking Bad binge right now) but wouldn\'t it be even MORE great to feel like you accomplished something today?
Yeah. It would. Know why?
It\'ll always come back around in the long-term
Whether it\'s in a month, a year, or more...eventually you\'ll see the results - whether you wasted time or used it wisely. I miss that feeling of accomplishment when I lost a couple pounds, or when I completed a workout program...Honestly, the only thing I\'ve accomplished lately is losing muscle, gaining fat, and making a dent in my couch.
Backsliding sucks
![](\"http://3.bp.blogspot.com/-repX36Ae7mo/VIxeke8fhWI/AAAAAAAAMTI/V0BhLqzqChE/s1600/1244.jpg\")
Image from GalleryHip.com
Example: I ran the Jingle Jog in Falmouth recently (recap coming soon) and I came in at 28:58. Many would say that\'s great, and for many...it is!
But my PR is about 23:30.
I can do better than 28:58. Yes, I broke my knee. Whoopee. It\'s healed - not an excuse. That time and my current condition is a result of not working out for the last three months. Just not doing it has already come back around to bite me. Imagine what would\'ve happened if I stayed out of it longer. Jeez...I might\'ve ended up right back at 300 lb square one...
And now I have extra work to do
I have to make up for all those losses. I have to get back that 5 1/2 minutes I lost off my 5K time, gain back the muscle, lose the fat... And the best part?
It takes longer to fix than it did to break.
It can take much longer to re-lose the weight than it did to gain it back. That\'s incredibly discouraging. Discouragement leads to lack of motivation. Lack of motivation leads you to...not. See the sick little self-fueling cycle we fall into?
You owe it to yourself to NOT not-
Every time you\'re thinking \"let\'s...not\"... just DO it. It\'s easier to not, but it\'s BETTER to not not. I immensely regret letting my fitness fall by the wayside. Hell, if I had stayed with my workouts...I might not have broken my knee in The Beast!
It\'s time to do something about it.
You have to BEAT this. Every time you\'re going to not...hit it harder. You KNOW you can do it, and you know the saying...
![](\"http://1.bp.blogspot.com/-y8q4fCbwtKo/VIxcECY4h7I/AAAAAAAAMS8/_zbg42VsSUY/s1600/Workout-running-image.jpg\")
I have already started - today is day 3 of Insanity. How about you?
No Regrets.','It\'s Easier...To Not.','','publish','open','open','','its-easier-to-not','','','2017-01-08 16:59:43','2017-01-08 21:59:43','',0,'http://50.87.248.94/~sothisj4/?p=53',0,'post','',0),(54,1,'2014-11-26 13:09:00','2014-11-26 18:09:00','So here I am playing at being some sort of \"expert\" with all these race recaps I do...and after seeing a friend redoing all of HER race recaps I came to the realization...
I\'m doing it wrong.
![](\"http://3.bp.blogspot.com/-bMJd49j5BdY/VF7hWzn8xYI/AAAAAAAALPw/S7_uLN7o-Bo/s1600/5-RACE-KEYS.jpg\")
I tend to talk. A lot. My blog posts have been long and drawn out...and in order to TRULY see what I think of a race you have to read the whole damn thing in its entirety. Don\'t get me wrong, I\'m thrilled when people do that...but some people want the quick facts.
Frankly, I should\'ve been providing that all along.
But HOW do you judge a race? What really makes it great, and how do you MEASURE that consistently from race to race?
Well, I figured it out. 5 key areas that make a great (or not-so-great) race.
What Makes A Race Great?
Five categories each on a 1 - 10 scale:
1. Pre-Race
2. Race-Day
3. The Course
4. Support/Swag
5. Post-Race
Those five categories are it, and you average them to get an overall score. What falls into those categories will vary from race to race, but when you want to qualify and quantify how a race is doing and you want to compare it to other races, this works. This will allow you to fairly compare, I think, most races. Let\'s break down what kinds of things can fall into each category.
1. Pre-Race
![](\"http://2.bp.blogspot.com/-KTRXDxKxnW8/VHXMJkhOvxI/AAAAAAAALr0/_eZxU7UdLKE/s1600/262%2Bchallenge%2Bconfirmation.jpg\")
I\'m not talking changing rooms and water bottles, this category is all about your experience BEFORE you even show up to the venue to lace up your shoes. In order to have a good race-day experience, it\'s important to be provided with all the important information ahead of time. The Pre-Race category considers (but is not limited to) the following:- Availability/accuracy of information about the race before signing up
- Ease of sign-up process / confirmation email
- Ability to contact race company / race director if necessary
- Availability of pre-race bib pick-up
- Quality / execution of pre-race expo (if applicable)
- Any and all pre-race communication including website updates, email / email newsletters and week-of-race reminders/updates
2. Race-Day
![](\"http://2.bp.blogspot.com/-F0kxDqPbeyg/VHXNcDjqROI/AAAAAAAALr8/hDdh96zhyZ8/s1600/IMG_20140920_070259591.jpg\")
From parking to registration to the starting line & the word \"go\", race-day organization and execution is crucial to a fun and successful race. This category is all about whether they\'ve \"got their stuff together\" when it comes time to put on the race itself. This category considers (but is not limited to):
- Availability, ease, and organization of parking
- Ease/availability/frequency of shuttles, if parking is off-site
- Adequate volunteer/staff presence (not under-staffed/unable to handle crowd)
- Volunteers / staff are knowledgeable on things they should...well...KNOW
- Ease of registration/bib pickup (if on race-day)
- Adequate communication (start time, delays, important information, etc)
3. The Course
![](\"http://4.bp.blogspot.com/-JTIwGCaZEOg/VHXN9Z9pdXI/AAAAAAAALsE/QL6Fm2X-AHs/s1600/hyannismap.jpg\")
It doesn\'t matter how well-organized, easy & smooth everything goes if the course is garbage. Some races\' claim to fame is their course itself, and many people consider difficulty level and scenery when choosing a race.This category is ALL about the course itself, and considers (but is not limited to) the following:- The course is as described (maps, elevation charts, & distance are accurate/as-described)
- Visual appeal of race course
- Difficulty level of race course (i.e. a \"family fun run\" doesn\'t have 32% grade hills)
- Course is easy to follow / well-marked
- Traffic management (if applicable)
4. Support/Swag
![](\"http://1.bp.blogspot.com/-l6pAhr2etfk/VHXPsfT0-RI/AAAAAAAALsU/41uQOuywAO4/s1600/IMG_20140412_114722402_HDR.jpg\")
Success or failure, and the rewards therein, are important, This is where things like water stops, finishers/podium medals, t-shirts & more come into play. These are the things that help you finish & help you remember your finish. This is also where that \"special something extra\" comes into play. \"Support/Swag\" considers (but is not limited to):- Availability of water/aid stations on-course (if applicable)
- First-aid/medical on-course & at festival (if applicable)
- Restrooms/port-o-johns at festival & on-course (if applicable)
- \"Other\" volunteers on-course (morale, obstacles, etc - if applicable)
- Finisher\'s medal (if applicable)
- Awards for top finishers (if applicable)
- Availability of (free) T-shirt, including correct size (if applicable)
- \"Extras\"
5. Post-Race
![](\"http://3.bp.blogspot.com/-y0t2JEQWDkM/VHXPU_Vys4I/AAAAAAAALsM/uPWqQ-hGTWs/s1600/FB_IMG_14052658294706706.jpg\")
You\'ve crossed the finish, it\'s all over...where\'s my banana! What happens after you cross that finish and cool down is important - it is, after all, your last impression of the race! This category is all about what SHOULD be offered, what SHOULD happen, and follow-through on things they SAID would be offered & happen...including (but not limited to):
- Availability of water post-race
- Availability of food (i.e. bananas, etc) post-race
- Quality of post-race festival (if applicable)
- Are they just trying to sell me something?
- Results posting
- Awards ceremony (if applicable)
- Availability/quality/accuracy of beer / post-race libations (if applicable)
If each of these categories are done well, the overall race experience should be excellent. Now and forever more, this system is how I will rate a race and decide if I\'ll ever run it again - I hope you find it useful. Now to go through all my previous race recaps and retrofit this in...
How does YOUR most recent race stack up against this?','5 Keys To A Great Race','','publish','open','open','','5-keys-to-a-great-race','','','2017-01-18 07:36:22','2017-01-18 12:36:22','',0,'http://50.87.248.94/~sothisj4/?p=54',0,'post','',0),(55,1,'2014-11-20 13:41:00','2014-11-20 18:41:00','Hard work and a positive attitude will get you everywhere.
It\'s been 8 weeks since surgery...& in one more week I\'ll be returning to the starting line for my first \"race\" since I broke my knee. That\'s 9 weeks since surgery...I move quick ;). ![](\"http://4.bp.blogspot.com/-ETTQKSwVi-s/VG3dQo4DvrI/AAAAAAAALb0/GTM5E7GK0Z8/s1600/500px-I\'m_back_baby!.png\")
The race I chose for my triumphant return is probably one of the most historic, scenic 5K turkey trots you could ask for...right where it all started for USA - the Plymouth Thanksgiving Day Pilgrim 5K.
So there\'s that. I\'m also already getting myself lined up for a BIG 2015...and a few someones have taken notice...
![](\"http://1.bp.blogspot.com/-OXa6FtiBjb8/VG3hzFAEtqI/AAAAAAAALcA/CAcgD_89iFw/s1600/IMG_20141119_091541.jpg\")
Recovery is hard. It\'s been a challenging road, and I\'m relieved to be coming out the other side. I understand just how fortunate I am that my broken knee wasn\'t worse & didn\'t come with soft tissue damage (like a torn ACL). Thanks to a kick-ass orthopedic surgeon, a little guidance from a physical therapist, and a LOT of grit and determination, I managed 2 miles on the treadmill yesterday.
Started with a walk, worked up to a jog, and before I knew it I was working a 12 minute mile. Not bad for 2 weeks off the crutches.
![](\"http://2.bp.blogspot.com/-un9GpU-kJR4/VG3kTJ0fw_I/AAAAAAAALcM/XR478F2LHPQ/s1600/disbelief.jpg\")
My first goal was to be able to do the Jingle Jog - a Christmas 5K in my town on Dec. 6th. Then I got ambitious and decided to shoot for a turkey trot. Literally everyone I told looked at me like I was insane. So, naturally, I worked harder to defy the odds.
And then yesterday happened, affirming for me that I\'m good to go.
So what about this turkey trot?
Well, this race seems to be pretty great. It\'s put on by Plymouth Rock Racing and takes place in just about the GREATEST place for a Turkey Trot - Plymouth, MA (y\'know, home of the ORIGINAL Thanksgiving?).
![](\"http://1.bp.blogspot.com/-SiWvyOvdGhs/VG3pbAgL_YI/AAAAAAAALcc/qlnQ1rhXpGo/s1600/plymouth%2Bturkey%2Btrot.jpg\")
This course is a nice little flat & fast 5K along the oldest road in the country - Old Sandwich Road. It\'s an out-and-back with the turnaround at \"the other rock\" in Plymouth - Sacrifice Rock. What is it? Apparently a very old Native American religious site. Pretty cool. This course is very scenic - I ran along Old Sandwich Rd for the Winter Warlock 5K. I loved it covered in snow and I\'m sure I\'ll love it in the throes of late fall/early winter. New England...love/hate relationship...
FUN FACT - There\'s also a 5 mile turkey trot that very same morning. Yes, two turkey trots - one morning (pretty sure Plymouth is the only town in America with two turkey trots same day). Do both and it\'s the Second Helping Challenge. I WAS planning on doing that...then I broke my knee.
The 5 miler happens across town by the waterfront. It\'s actually a really great course and I\'m pretty bummed I\'m not participating. You run by about 5 major historic sites, including the Mayflower II, the Forefathers Monument, and Plymouth Rock. That\'s kind of Plymouth Rock Racing\'s M.O. though...with the history and beautiful courses and whatnot. (More on that another day)
If you\'re still looking for a turkey trot and you\'re anywhere near Plymouth...register for this race. Turkey trots are a dime a dozen, so why not do one (or two!) that\'s steeped in history along a beautiful course?
I mentioned I\'m getting set up for 2015...
After putting in WORK on a ridiculous 2014...some people have taken notice. Within the next week (I think) I\'ll be one of 6 athletes featured in Health Warrior\'s \"Conquer 2014\" series, and...*dramatic pause*...![](\"http://4.bp.blogspot.com/-Lz_hijxkilY/VG3tuci4MGI/AAAAAAAALco/j2nNNUH6oac/s1600/l.jpg\")
Cape Cod Nutrition Corner will be announcing me as the newest addition to their Sponsored Athlete Team! You heard it here first :) Can\'t keep me down.
Just goes to show, like I said before, hard work and a positive attitude will get you everywhere. See you at the starting line.','Thanksgiving - The Triumphant Return','','publish','open','open','','thanksgiving-the-triumphant-return','','','2017-01-18 07:37:28','2017-01-18 12:37:28','',0,'http://50.87.248.94/~sothisj4/?p=55',0,'post','',0),(56,1,'2014-11-12 13:14:00','2014-11-12 18:14:00','![](\"https://3.bp.blogspot.com/-dPVFGmOa8Xo/VGLe1AA9OnI/AAAAAAAALVU/bNwA7GQA95U/s320/Pumpkin-Cheesecake.jpg\")
You would think that eating as clean as I try to, I wouldn\'t even THINK about anything most people would consider \"dessert\"... much less a CHEESECAKE. However... my wife found an awesome recipe for ultra-low fat, pretty low calorie pumpkin cheesecake.
I always talk about how important nutrition is...well, it\'s time to start sharing some of the recipes that have helped me stick with it and get my nutrition in line. STARTING WITH DESSERT!
Recipe:
Tools:
-Oven (obviously?)
-light cotton towel (I\'ll explain later)
-wax paper
-Spring-form pan
-Measuring cups/spoons/etc, spoons, spatulas, etc. Y\'know...cooking things that are probably in your kitchen if you\'re the type that\'s considering cooking something.
-Fridge (you have one, right?)
-Fork (to eat it with. you\'re not a caveman.)
Ingredients - Crust:
8 graham cracker squares
2 Tbsp Sugar (can substitute 2 Tbsp Sugar in the Raw Organic White)
Ingredients - Filling:
1 16 oz. can of pumpkin
16 oz. reduced fat cream cheese
1 cup fat free sour cream
4 egg whites
3/4 cup brown sugar
1 1/2 Tbsp pumpkin pie spice
1/4 tsp salt
1 tsp vanilla extract
Procedure:
1. Preheat oven to 300 deg. Come back to that later...
2. In a food processor, grind graham crackers & add 2 tbsp sugar - process lightly. (This will be your crust...so process until it\'s...you know...crust consistency. That makes sense, right?)
3. Spray a spring-form pan with non-stick cooking spray.
4. Sprinkle the graham cracker mixture evenly over the bottom of your sprayed pan. Set this aside.
5. In food processor combine filling ingredients and process until well-blended.
6. VERY CAREFULLY pour over crust, trying not to disturb crumbs. (It should settle nicely and smooth out to provide the appearance you\'d expect from a cheesecake.)
7. Bake at 300 degrees for 55 - 60 minutes.
8. IMPORTANT: Let it cool to room temperature with a light cotton towel over it (not touching the cake). If you don\'t let it cool before the next step you will be very sad. (The towel bit is a tip from a 60\'s cookbook. It allows the cheesecake to breathe and it wicks away excess moisture. Trust me, just do it.)
9. Ditch the towel and LIGHTLY cover the cheesecake with wax paper. Let it chill in the fridge like this for at least a few hours (so it can set). Ideally, let it set overnight (this is a good recipe to make afternoon or night).
10. Remove the sides from the spring-form pan. ENJOY!
This recipe is meant to yield 8 servings/slices.
One serving = ~209 calories and less than 1 gram of fat.
Disclaimer: The picture up top is NOT an actual picture of what my wife made...but it IS a pumpkin cheesecake. Yours will look similar.
Tell me again why dessert is impossible :)','Pumpkin Cheesecake? Yes, Please.','','publish','open','open','','pumpkin-cheesecake-yes-please','','','2017-01-08 10:55:06','2017-01-08 15:55:06','',0,'http://50.87.248.94/~sothisj4/?p=56',0,'post','',0),(57,1,'2014-11-03 12:34:00','2014-11-03 17:34:00','Well, recovery is going great. It feels like it\'s been about a million years, and sometimes I feel like I\'ve nearly forgotten what it\'s like to walk on my own two legs...but I\'m almost out the other side of this.
![](\"http://4.bp.blogspot.com/-5P9fxLf5gTQ/VFcIPEXRcNI/AAAAAAAALBw/ru3d_DZFaME/s1600/attitude.jpg\")
It\'s been almost 6 weeks since surgery. This week I start working my way off the crutches. Victory. I\'ve been doing my best to set myself up for success this whole time, from \"Moment Zero\" with the injury all the way through now. Proactivity and a positive attitude have gotten me pretty far. Attitude can make or break you. And I don\'t just mean dealing with injuries...
It\'s easy to give up.
You\'re injured...that\'s it, I\'m ruined, I\'ll never be the same. You stopped going to the gym for 3 weeks...I can\'t show my face there again. You got a divorce...I\'m already THAT undesirable, working out won\'t help anything.You haven\'t started...It\'s never worked, it\'s never stuck, and it\'s never going to. Why bother?The list goes on.
Any of these could plant you firmly on the couch never to be seen again...it\'s all about what you do next. Do you take the high road and plan for 5 steps from now, or do you wallow in the misery of the moment?
![](\"http://4.bp.blogspot.com/-fDPXv2JdPeE/VFcN9gQXcpI/AAAAAAAALCA/n_0RaT1HWZU/s1600/reasonquit5.jpg\")
Many of the greatest achievements of our time would not have happened if someone had given up. You simply can\'t let a bad attitude get the best of you. Michael Jordan failed so many times it made his head spin...but how many people are wearing Air Jordans today? Albert Einstein didn\'t speak until he was 4 years old...and...well, I think we know how THAT turned out. Get my point?
Focus on the positive. Focus on what will drive you. Is it your family? Is it loved ones? Is it a particular goal? Is it doing something for you? Whatever it is, find it, focus on it, and let it push you to achieve things that would otherwise be forever out of your grasp. Need some motivation from the outside? Seek friends who will empower you. If you need it, there is a support system just waiting for you to call on it.
You are bigger than this...whatever \"this\" may be. Every victory you can claim is important, even the little victories that seem insignificant.
At 5 weeks out of surgery I was on a stationary bike working my knee. At just under 6 weeks, I\'m already gearing up to start really hitting the gym hard. I\'m already planning my next race. Attitude is everything, and my attitude is that I\'m getting back into it as fast as I can. ![](\"http://4.bp.blogspot.com/-BhkEI3Tzlow/VFcP0nHPB3I/AAAAAAAALCM/sNr2U3lWRGA/s1600/myvictory.jpg\")
Broken bones heal, torn muscles mend, cuts, scrapes, bruises...they vanish in an instant...but a broken spirit might not - and that\'s what negativity brings. I don\'t let it get there. I\'m through being beaten down. Now, I will not be broken. When I fall, I will get back up stronger than before. This is my personal victory every single day. Find Your Victory...and embrace it.','Attitude Is Everything','','publish','open','open','','attitude-is-everything','','','2017-01-08 17:00:41','2017-01-08 22:00:41','',0,'http://50.87.248.94/~sothisj4/?p=57',0,'post','',0),(58,1,'2014-11-03 04:22:00','0000-00-00 00:00:00','Often we get lost in what\'s going on. Life is busy. There\'s just so much that demands our attention. We\'re...just...so busy. There\'s not enough time in the day for sleep, work, fitness, nutrition, social life, kids, relaxation...We\'re so crunched for time the newest fitness craze is to jam it into as little time as possible!
![](\"http://1.bp.blogspot.com/-axtZd4WSzRU/VFG-CyK22AI/AAAAAAAAK50/cBfl46kLE1o/s1600/T25-Why-it-Works.jpeg\")
Yes, I did T25. Yes, I liked it. NO, this is not an advertisement.
T25 just illustrates my point though...It\'s an issue. Sometimes it\'s helpful ...important ...necessary to step back and just breathe for a minute. With my knee busted I\'ve...well...been forced to do just that. It gave me time to figure some things out...
I don\'t want to say I\'m glad this happened...
But on some level...I think I have to take the good with the bad. Every once in a while it\'s good to take stock of where you\'re at, where you came from, and where you want to be. If I hadn\'t been sidelined like this...I\'m not sure when, or even IF...I would have (at least, not any time soon).
I was so caught up in this whole \"lose your limits\" thing...that I lost sight of the importance of everything else I have going on.','Clarity and Perspective','','draft','open','open','','','','','2014-11-03 04:22:00','0000-00-00 00:00:00','',0,'http://50.87.248.94/~sothisj4/?p=58',0,'post','',0),(59,1,'2014-10-26 05:26:00','2014-10-26 09:26:00','In our modern, advanced, intelligent society, I\'m shocked to see that we\'re still so susceptible to fear-mongering and mass ignorance. I\'m sure we all know...
\"Those who fail to learn from history are doomed to repeat it.\"
We have been wrong before. We believed the Earth was flat. We believed cigarettes were healthy. We believed diet soda was actually a healthy alternative to regular soda. Today, we seem to believe \"GMO\'s\" are creating un-killable man-eating weeds, turning our soil toxic, and poisoning our children turning them into mutants.
My question is: Do you know why you hate \"GMO\'s\"? Do you even know what they are? Really? If you use your noggin for a minute and try to see through the mob-mentality hysterics...I\'m sure you\'ll be surprised.
Let me clear something up right now: I\'m not Pro-GMO. I\'m not Anti-GMO. I\'m Anti-Ignorance.
![](\"http://4.bp.blogspot.com/-Q1T3YejlVA8/VEyEBRrgCXI/AAAAAAAAK2Q/s9Rf1U__NxM/s1600/gmomg.jpg\")
Get Educated. Let me teach you a few things...
I really can\'t stand all the nonsense I see on Facebook. I see people blindly re-posting all kinds of anti-GMO propaganda (yeah, I used that word) and I can\'t help but think... do you even KNOW what you\'re saying by sharing/re-posting that?
![](\"http://1.bp.blogspot.com/-vDs_S80JcYc/VEnlTbITrgI/AAAAAAAAK00/7rgtuvPZfjU/s1600/meme4.png\")
Fear-mongering, scare tactics, and a gross misunderstanding/lack of actual facts has skewed things to the point where there\'s a veritable war on GMO\'s...and we may very well look back on it with immense regret. I\'m going to do my best not to ramble. Let\'s take this step by step.
First...What IS a \"GMO\", anyway?
Farmers face a lot of challenges. Pests, drought, weather, and much more can lead to low crop yields. Farmers have to overcome it all - after all, we\'re counting on them to feed us. Well, people realized that many organisms possessed qualities that would be IMMENSELY helpful in our crops to combat these very problems - hence, GM seeds. GMO stands for \"Genetically Modified Organism\". Basically, scientists take a gene from an organism with the desired trait and put it into the DNA of the seeds of a crop farmers grow, like corn or potatoes.
![](\"http://2.bp.blogspot.com/-Mae0EMZLc8s/VEnkY_b_XYI/AAAAAAAAK0o/GELLyQJuWSk/s1600/corn_img.png\")
Example: BT Corn. BT stands for Bacillus Thuringiensis. Corn has MAJOR pest issues - pests that are killed by a toxin BT produces. Essentially, introducing specific BT genes into corn made the corn produce that toxin. That\'s right, toxic to specific pests (mostly), not ALL insects, not animals, not humans.
There\'s also GM crops that are drought-tolerant and, more famously, resistant to pesticide. They\'re even working on being able to fortify foods with additional vitamins they don\'t normally have! If executed properly, something like that could solve a lot of problems around the world.
Ok...but...they\'re bad!...right? ![](\"http://1.bp.blogspot.com/-yuyNOJBSyjo/VEnkOfa5qcI/AAAAAAAAK0g/NWjDXg81qdg/s1600/bill-nye-meme-1.jpg\")
science AND research
Says who? When I surf the internet and read all of the top results on GMO, Monsanto, and why everything to do with this topic is \"Bad\"...I see a lot of misinformation, scare tactics, and enough fear-inspiring trust-destroying buzzword combinations to make your head spin. There is a troubling lack of facts and peer-reviewed research associated with every claim I see that GMO\'s are bad/evil/destroying the world. See this, this, and this as examples.
What claims are \"they\" making?
-GMO Corn caused tumors in ratsThere were so many issues with this \"study\", and it is completely debunked, yet anti-GMO groups are still harping on it as fact (yes, that was published well after retraction). Another anti-GMO site claimed GMO\'s caused liver/kidney damage...but the \"review\" cited said itself that the tests were not sufficient to prove anything conclusive.
-Farmers are being sued when GMO pollen blows into their cropsThis is a big twisting of the truth. There are famous cases this is based on (see this, this and this). There are far less cases being brought up and going to court than many anti-GMO activist groups would lead you to believe. They\'re going after people violating patent law by saving/replanting seeds, not wind-blown pollen.
-GMO Seed-sellers are \"controlling and manipulating farmers\"![](\"http://4.bp.blogspot.com/-FWSaeEknnUY/VExkXOFZC5I/AAAAAAAAK1Y/OBiyIdaPyfw/s1600/Handcuffed_hands_(line_drawing).jpg\")
Not quite. These Genetically Modified seeds are, essentially, akin to a software developer creating a new program, or an artist painting a new picture - they retain the rights to profit from their new creation. The scientist may not have created \"seeds\", but they DID create seeds that have extra genes built-in. Copyright, trademark, and patent apply, even if it seems strange. The farmer agreed to these terms when they bought the seed. Nobody held a gun to their head - it was a choice.
-Monsanto et al are selling sterile \"Terminator seeds\"While it\'s true \"Terminator seeds\" (which do not grow back the next year) do exist, GM Companies have never actually put them to market. (that I know of)
-GMO crops are creating unstoppable pesticide-resistant super-weeds and super-pestsPests and weeds are going to evolve and become resistant to our efforts just like the flu virus morphs and changes every year to resist the flu vaccine...but you don\'t see pitchforks and torches outside your local clinic or pharmacy, do you?
-Pesticides are destroying good soil, rendering it forever useless without GMO seeds-There\'s collateral damage as a result of \"Roundup-Ready\" crops.
The list goes on. These are just some of the many allegations being made. I\'m not here to refute them all, but I simply had to point out that some are, in fact, incredibly false.
\"Label it! I HAVE A RIGHT TO KNOW!\"
![](\"http://1.bp.blogspot.com/-aZtOSc5jZUs/VExle-SrlPI/AAAAAAAAK1k/xDcXBAx3I9E/s1600/poison%2Blabel.jpg\")
This whole \"gmo\" labeling thing is such a huge deal right now...there are GMO labeling measures being fought for around the country...and food/drink/agriculture companies are pouring millions of dollars into the fight to squash it. Why?
Mandatory labeling accomplishes nothing.
Labels are great - they allow us to have more information and, thus, make informed decisions. Sorry to break it to you, but Mandatory GMO Labeling wouldn\'t help us make any kind of decision we can\'t already make. People say they want to know so they can know what they\'re putting in their bodies. They want to know so they can avoid foods they don\'t want. They want labeling because...they WANT it! And other countries have it, so why shouldn\'t WE?!
Know what ELSE other countries have? Communism.
Seriously, though - every argument FOR mandatory labeling I see is a lot of demands, a lot of ignorance, a lot of \"I THINK I know what\'s up\" and little or no fact / REAL good reason. Current U.S. Law requires labeling on new foods that have significant nutritional or allergenic characteristic, and the FDA has judged that, so far, there is no danger, health risk, or reduced nutritional value from GM foods. There are many \"Certified Organic\" and \"non-GMO certified\" foods labeled as such. So...all those \"informed choices\" you want to make? You already can.
On the flip side, all the arguments I see against mandatory labeling are based upon facts, research, and real reasons. There would be a lot of cost involved in such an endeavor. Mandatory labeling hasn\'t exactly gone like a dream in other countries. Customers ALREADY have choices (as I said above). My favorite reason - mandatory labeling would imply some kind of health risk - you don\'t need to be a genius to imagine how that would pan out...it\'d be like slapping on a poison label.
There IS positive potential for GM foods
![](\"http://2.bp.blogspot.com/-kijVfPI_Cjw/VEx-noufnpI/AAAAAAAAK2A/ynqp5hDdLVY/s1600/GLOBE_DetailMap2.png\")
I\'m no expert, but given the technology GM foods could solve a lot of problems. Better pest resistance and less reliance on pesticides could mean it\'d be less expensive for farmers to...farm. Less crop loss due to pests means more people get fed. Genetic Engineering could lead to larger fruits and vegetables, feeding more people. Vitamin enrichment could solve critical vitamin deficiencies in other parts of the world. Drought-resistance could mean crops could be grown in far more places - more people get fed. All in all, GM foods could be a big part of the fight against world hunger and feeding an ever-increasing world population.
And if we freak out and squash GMO\'s...we\'ll only have ourselves to blame.
TRUTH IS - We\'ve been doing this for centuries
Maybe not the same way, but farmers have been \"messing with\" your food for a very long time. How do you think broccolini exists? Farmers have been doing their own (more crude and unpredictable) genetic modification for a very long time. Cross-breeding, selective breeding/planting, etc. This is not a new idea, just a new method. Why, all of a sudden, are we upset?
Again, let me be clear - I am not pro-GMO. I am not anti-GMO. I\'m simply remaining open-minded. I\'m forming my opinion and making my decisions based on fact, not fear. I\'m certainly not blindly following what everyone else tells me about GMO\'s. If YOU would like to be educated and sound a whole lot smarter when you talk about GMO\'s, you can visit any of these sites/read any of these studies:
http://www.scientificamerican.com/article/study-linking-genetically-modified-corn-to-cancer/
http://www.forbes.com/sites/stevensalzberg/2012/09/24/does-genetically-modified-corn-cause-cancer-a-flawed-study/
http://modernfarmer.com/2014/03/monsantos-good-bad-pr-problem/
http://www.forbes.com/sites/jonentine/2014/09/17/the-debate-about-gmo-safety-is-over-thanks-to-a-new-trillion-meal-study/
http://www.popsci.com/article/science/core-truths-10-common-gmo-claims-debunked
http://gmoanswers.com/
http://www.geneticliteracyproject.org/2014/09/10/19-year-study-of-trillions-of-meals-shows-ge-crops-do-not-harm-food-producing-animals-humans/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2408621/
http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm352067.htm
http://www.geneticliteracyproject.org/2014/09/10/19-year-study-of-trillions-of-meals-shows-ge-crops-do-not-harm-food-producing-animals-humans/
http://ec.europa.eu/research/biosociety/pdf/a_decade_of_eu-funded_gmo_research.pdf
Please - be educated. Know what you\'re talking about before you join a fight that could have major global impact later on. Be open, learn something, and contribute something meaningful to the discussion :).','GMOMG! - Educate Yourself.','','publish','open','open','','gmomg-educate-yourself','','','2017-01-21 09:26:00','2017-01-21 14:26:00','',0,'http://50.87.248.94/~sothisj4/?p=59',0,'post','',1),(60,1,'2014-10-20 15:26:00','0000-00-00 00:00:00','','Are Our Taste Buds Dead? Take A Hint...','','draft','open','open','','','','','2014-10-20 15:26:00','0000-00-00 00:00:00','',0,'http://50.87.248.94/~sothisj4/?p=60',0,'post','',0),(61,1,'2014-10-16 11:56:00','2014-10-16 15:56:00','This has got to be the single most frustrating thing that has happened to me in recent memory.
![](\"http://4.bp.blogspot.com/-LjWZ6besTZQ/VD8xoVhjtFI/AAAAAAAAKvw/KeXo9vefYKs/s1600/brokenlegbeast.jpg\")
For those who may not have read, I finished the Spartan Beast at Mt. Killington, VT (their World Championship course)...but long story short I broke my knee in the process. Now, I\'m left with the aftermath - recovery, healing, and attempting to live daily life pretty much without the use of my left leg (for 6 - 12 weeks).
Today marks the halfway point through my \"initial recovery\"...but man...I\'ve about had it. (Forewarning - some pictures in this post might be slightly...gross.)
Injury sucks. I really don\'t know how else to put it. For those who have had to deal with it, I\'m sure you understand. For those who haven\'t...be glad.
For \"Average Joe\" an injury is a big fat inconvenience... but as a fitness freak and a runner this is about a million times worse. But...before I launch into a rambling tirade...
So, what actually HAPPENED?
![](\"http://4.bp.blogspot.com/-NmsiirqE_RY/VD81dH-svGI/AAAAAAAAKv8/lee2h0KHzKQ/s1600/IMG_20140921_144024.jpg\")
The Beast was about 16.5 miles long. I went up ~6,500 ft and down ~6,500 ft. I must\'ve done around 200 burpees (maybe more). It took me 10 hours 16 minutes. By the time I got to the very end - the Fire Jump - I was pooped. I\'m talking a level of honest-to-God exhaustion I didn\'t know existed. I saw the finish. I ran. I leaped. I hurdled myself over those burning logs like I was about to win the Boston Marathon. It was right there...I was FINALLY about to finish!
Unfortunately, the last bit of strength I had went into the lift-off....and I had nothing left for the landing.
Do me a favor - stand up (yes, right now) and jump. Notice how when you land you bend your legs and kind of shock-absorb yourself?
Yeah...that didn\'t happen for me.
So, when I landed, my femur (thigh bone) took my full weight plus my momentum and hammered it directly down into my tibia (calf/shin bone). My \"medial tibial plateau\" (the top side of the tibia facing the other leg) cracked under the pressure.
![](\"http://4.bp.blogspot.com/-tdD77Hm-ZYo/VD87wNhWjLI/AAAAAAAAKw4/ttrrgWjwl4c/s1600/IMG_20140929_141814679_HDR.jpg\")
I now have a titanium plate in my left leg. It has some lovely screws and elegant swelling to go with it. From date of surgery I\'m looking at 6 weeks until I can bear weight on the leg and an estimated 12 weeks until I\'m running races unrestricted.
So here I am.
In the grand scheme of things, it could be a lot worse. I could have soft tissue damage (ACL, MCL, etc). My knee could be really, really damaged and require much longer to heal. I could be looking at never running again. But it\'s not, it doesn\'t, and I\'m not. I got lucky.
And instead of being grateful, I\'m whining.
Why? Because I\'m useless. Because I FEEL useless. I have to use crutches to get around, so I can\'t really carry things. Sure, I can throw on a backpack, sling my laptop bag and my lunch bag on...but then my balance is so whacked I fall over if someone breaths on me the right way. I can\'t do so many of the things I took for granted 4 weeks ago.
![](\"http://4.bp.blogspot.com/-OHLc2MqsTbQ/VD87mtM3JxI/AAAAAAAAKwo/FRxIUuFXfNw/s1600/IMG_20141007_125710263.jpg\")
I feel like an incredible burden on those around me - my friends and family who are helping me out immensely during this challenge. My poor wife...the \"in sickness and in health\" clause got invoked WAY before either of us expected.
And to top it all off, I can\'t run or work out!
I am a runner, a fitness freak, and a gym manager. I go to work 5 or 6 days a week and stare at treadmills I can\'t run on. I see weights I can\'t lift. I see all my members doing what I want to leap up and do. It\'s maddening.
It makes the little victories and the progress difficult to appreciate.
My swelling has gone down. I can get through the day-to-day without painkillers (not even Tylenol!). I can rest my foot on the ground enough to balance myself (but no more weight than that).
Yesterday I even had a major milestone: I hit 90 degrees range of motion.
![](\"http://2.bp.blogspot.com/-cC_erJwY-1o/VD9BWPIF5gI/AAAAAAAAKxM/TamiEvC3c9U/s1600/IMG_20141015_110301762_HDR.jpg\")
But as soon as I\'m done celebrating, its not long before I\'m reminded of the frustrations. Y\'know, when I can\'t carry the coffee pot to the sink to fill it with water.
I know this will pass. Before I know it I\'ll be weight-bearing and then it\'ll be leaps and bounds and I\'ll be cycling, on the elliptical, and then back on the road. Until then, I need to focus on the progress, the little victories, and my rehab plan. I have to figure out how to workout once I\'m cleared to weight-bear.
Focus on the positives. My leg and my body may have found their breaking point, but I can\'t let my spirit and my mind find theirs. I will come back from this stronger and smarter than before.
After everything I\'ve been through, nothing is going to keep me down.
','Breaking Point ...Literally','','publish','open','open','','breaking-point-literally','','','2017-01-21 08:44:33','2017-01-21 13:44:33','',0,'http://50.87.248.94/~sothisj4/?p=61',0,'post','',0),(710,1,'2017-01-15 08:08:16','2017-01-15 13:08:16','This has got to be the single most frustrating thing that has happened to me in recent memory.
For those who may not have read, I finished the Spartan Beast at Mt. Killington, VT (their World Championship course)...but long story short I broke my knee in the process. Now, I\'m left with the aftermath - recovery, healing, and attempting to live daily life pretty much without the use of my left leg (for 6 - 12 weeks).
Today marks the halfway point through my \"initial recovery\"...but man...I\'ve about had it. (Forewarning - some pictures in this post might be slightly...gross.)
Injury sucks. I really don\'t know how else to put it. For those who have had to deal with it, I\'m sure you understand. For those who haven\'t...be glad.
For \"Average Joe\" an injury is a big fat inconvenience... but as a fitness freak and a runner this is about a million times worse. But...before I launch into a rambling tirade...
So, what actually HAPPENED?
The Beast was about 16.5 miles long. I went up ~6,500 ft and down ~6,500 ft. I must\'ve done around 200 burpees (maybe more). It took me 10 hours 16 minutes. By the time I got to the very end - the Fire Jump - I was pooped. I\'m talking a level of honest-to-God exhaustion I didn\'t know existed. I saw the finish. I ran. I leaped. I hurdled myself over those burning logs like I was about to win the Boston Marathon. It was right there...I was FINALLY about to finish!
Unfortunately, the last bit of strength I had went into the lift-off....and I had nothing left for the landing.
Do me a favor - stand up (yes, right now) and jump. Notice how when you land you bend your legs and kind of shock-absorb yourself?
Yeah...that didn\'t happen for me.
So, when I landed, my femur (thigh bone) took my full weight plus my momentum and hammered it directly down into my tibia (calf/shin bone). My \"medial tibial plateau\" (the top side of the tibia facing the other leg) cracked under the pressure.
I now have a titanium plate in my left leg. It has some lovely screws and elegant swelling to go with it. From date of surgery I\'m looking at 6 weeks until I can bear weight on the leg and an estimated 12 weeks until I\'m running races unrestricted.
So here I am.
In the grand scheme of things, it could be a lot worse. I could have soft tissue damage (ACL, MCL, etc). My knee could be really, really damaged and require much longer to heal. I could be looking at never running again. But it\'s not, it doesn\'t, and I\'m not. I got lucky.
And instead of being grateful, I\'m whining.
Why? Because I\'m useless. Because I FEEL useless. I have to use crutches to get around, so I can\'t really carry things. Sure, I can throw on a backpack, sling my laptop bag and my lunch bag on...but then my balance is so whacked I fall over if someone breaths on me the right way. I can\'t do so many of the things I took for granted 4 weeks ago.
I feel like an incredible burden on those around me - my friends and family who are helping me out immensely during this challenge. My poor wife...the \"in sickness and in health\" clause got invoked WAY before either of us expected.
And to top it all off, I can\'t run or work out!
I am a runner, a fitness freak, and a gym manager. I go to work 5 or 6 days a week and stare at treadmills I can\'t run on. I see weights I can\'t lift. I see all my members doing what I want to leap up and do. It\'s maddening.
It makes the little victories and the progress difficult to appreciate.
My swelling has gone down. I can get through the day-to-day without painkillers (not even Tylenol!). I can rest my foot on the ground enough to balance myself (but no more weight than that).
Yesterday I even had a major milestone: I hit 90 degrees range of motion.
But as soon as I\'m done celebrating, its not long before I\'m reminded of the frustrations. Y\'know, when I can\'t carry the coffee pot to the sink to fill it with water.
I know this will pass. Before I know it I\'ll be weight-bearing and then it\'ll be leaps and bounds and I\'ll be cycling, on the elliptical, and then back on the road. Until then, I need to focus on the progress, the little victories, and my rehab plan. I have to figure out how to workout once I\'m cleared to weight-bear.
Focus on the positives. My leg and my body may have found their breaking point, but I can\'t let my spirit and my mind find theirs. I will come back from this stronger and smarter than before.
After everything I\'ve been through, nothing is going to keep me down.
','Breaking Point ...Literally','','inherit','closed','closed','','61-revision-v1','','','2017-01-15 08:08:16','2017-01-15 13:08:16','',61,'http://sothisisfitness.com/2017/01/61-revision-v1.html',0,'revision','',0),(62,1,'2014-10-08 11:34:00','2014-10-08 15:34:00','It\'s been two weeks...it\'s finally time to talk about this. On September 20th, 2014 I did the single most challenging thing I have ever done in my life -
The Spartan Race Beast at Mt. Killington, VT.
![](\"http://2.bp.blogspot.com/-o9Pq39zt0sg/VDKYPeJq4uI/AAAAAAAAKjQ/4S7GScQIeGY/s1600/Beast-black.jpg\")
The VT Beast. I thought I knew...I thought I could take it like a champ. I thought I\'d be ready - really ready.
I had no idea...
Forewarning: this is going to be long. Here\'s the short version:
Some say this race was unnecessarily brutal. Others say it SHOULD be - its the VT Beast... its the World Championship! Whichever camp you belong to, one thing is certain - this is the most difficult Beast that Spartan has ever offered up for our masochistic pleasure. Many succeeded, but many did not. This race broke people. The victories were hard-won. The failures hurt (literally and metaphorically).
Stats:
![](\"http://2.bp.blogspot.com/-Y-l4lZ2-65o/VDPE6rwmYrI/AAAAAAAAKjw/E8OQEh7Eywc/s1600/10534253_10205603262067258_7856677417406428934_n.jpg\")
Distance:
Spartan measured about 14 miles
everyone else measured about 16.5+ miles
Elevation gain / loss I have at roughly 6,500 ft. each.
Time: the top elite man finished in 3 hrs 23 min. The majority of \"normal\" people seem to have finished in 8+ hrs.
I\'ve run a lot of races this year - about 32 at this point. None of them could\'ve possibly prepared me for The Beast.
The Spartan Race people themselves didn\'t exactly help with this \"preparation\" thing either. There were a number of things Spartan Race did, (and didn\'t do) that set people up for failure. From allowing newbies/rookies to run in early afternoon waves (most had slim hopes of finishing / finishing in daylight) to not enforcing mandatory gear requirements (headlamps, glowsticks...even hydration packs), Spartan Race set many people up for a bad experience. Course safety was a concern as well - at a number of points spectators weren\'t exactly \"corralled\" away from runners behind caution tape. I distinctly remember actually having to meander THROUGH a crowd of spectators after the tractor pull to continue my race.
But overall, despite the organizational shortcomings and the incredibly difficult course...this was still a great Obstacle Course Race. It challenged me, it pushed me farther than I\'ve ever been pushed before, and it taught me a lot. There was decent race support (hydration), there were medics everywhere, lots of volunteers, and I got a sweet (special) finisher\'s medal. There\'s a video near the bottom of this post that you should watch.
Still interested? Read on...because there\'s more to it.
For those who DON\'T know - Spartan Race is an obstacle course race series. They offer different distances, the most popular and widely known being:
- Sprint (3+ miles, 15+ obstacles, red logo)
- Super (8+ miles, 20+ obstacles, blue logo)
- Beast (12+ miles, 25+ obstacles, green logo)
They have each of these distances all over the country (and world)...but Killington, VT is home to the mother of them all. The Beast at Mt. Killington is so big, so bad, so brutal...that it was made their World Championship event (hence why most times I simply refer to it as \"The Beast\"). The top of the top, the \"elite elites\" generally finish in the rough neighborhood of 3.5 hours (give or take a half hour). \"Normal\" people finish anywhere from 7 - 9 hours (typically). Newbies and the ill-prepared can typically take over 10 hours...or not even finish. That said, one of the most important things to take away from this post is...unless you\'re an \"Elite Elite\":
This race is NOT a race - it is a test, and NOT everyone will pass -
- just as with any test. Yes, I think this even applies to the top Elites...its just so damn difficult, it\'s a test for everyone that does it...it\'s just a different sort of test for them. And, just as with any test, with adequate preparation you can not only pass - you can exceed expectations and rise to the top of the class. I, however, just barely made it out of this thing. It took everything I had...and more. I was not as prepared as I should\'ve been and though I got my finisher\'s medal...I paid the difference.
![](\"http://1.bp.blogspot.com/-nc8YlNN_fvY/VDKgiW0OYyI/AAAAAAAAKjg/Dz7nMjxHEm4/s1600/DSC04755.jpg\")
Photo Credit - Kim Overstreet - Ragnarok Training - Lincoln, RI
More on that later...
What can you say about The Beast?
![](\"http://1.bp.blogspot.com/-BZvcVqcbLco/VDPJSZ13PFI/AAAAAAAAKj8/pzWQPNz8TVM/s1600/norm.jpg\")
It\'s probably harder than any race you\'ve done before. Yes, even if you\'ve done The Beast before, this time, it will probably be harder. Norm Koch, the Spartan Race Director and Course Designer...well...though I understand he\'s a generally happy person that really enjoys life...when you\'re out on that course...I really though he wasn\'t hugged enough as a child. He openly admits that he has set athletes up for failure and would rather be called a bastard (than congratulated for good design) when you cross (or don\'t cross) the finish line beaten, bloody and broken.
I definitely felt that sentiment. But the man sure can\'t be accused of designing a wimpy, boring, or predictable course. That\'s for sure.
I was, however, a bit disappointed that many of the traditionally more challenging obstacles (rope climb, Hercules Hoist, ...2nd...Spear Throw...) weren\'t until very late in the course. I had hopes of my first successful rope climb that day...didn\'t happen. Speaking of disappointment...
![](\"http://2.bp.blogspot.com/-XjXfAWH6FIg/VDS3pqNEYZI/AAAAAAAAKkY/WrLh_0t0qjs/s1600/my%2Bbad.jpg\")
As far as my earlier comments about Spartan Race setting people up for failure? There is typically (read: always) a \"racer packet\" that goes out maybe a week before the race listing all the important information for the day, any required gear, etc. This packet didn\'t go out until a few days (max) before the race. The packet listed a working headlamp, two glow sticks (that you can attach to yourself front/back) and your own source of hydration as mandatory gear. It was clearly stated that you would not be allowed to start without a hydration pack of some sort. It was also stated that if you came across a time cutoff and did not have a working headlamp or glow sticks you would DNF. As I understand it - this did not happen. I\'ve read many accounts saying that those who did not have headlamps were grouped with those who did. One person with a headlamp was made to wait at a checkpoint for people without. That person would then guide 3 lamp-less people through the remainder of the course. Given the very challenging terrain...explain to me how this is safe for those unprepared souls being guided or fair to the prepared participant made to guide? It was also made clear that a number of obstacles were to be closed at a certain point in time (for safety). It is incredibly unfortunate that one of these obstacles (Tyrolean Traverse) was late in the race. Right out of the gate, many people would not be allowed to participate in this obstacle due to start time and average completion time.
What bothered me most has to do with that last point, however - that Spartan allowed people to
![](\"http://1.bp.blogspot.com/-zcYqR1n_rmc/VDS2GZH2oVI/AAAAAAAAKkM/CeYv-BGOO9M/s1600/misc-you-dont-say.png\")
register for early afternoon waves. Knowing this course was more difficult than in the past...knowing many of those people simply wouldn\'t have a chance to finish...how could they happily accept your money? When I registered (and perhaps I\'m remembering wrong), I don\'t recall having seen something advising me not to register for a late wave if I was inexperienced. Knowing I was green, I chose to register extra early (8:30 am \"confirmed\" start time). Maybe it\'s as simple as the old saying...
\"Proper prior planning prevents piss poor performance.\"
But, as I said, despite those issues, I did experience a pretty smooth registration process, relatively organized \"everything\", and good race support.
![](\"http://2.bp.blogspot.com/-ceY5h8zN7As/VDS_7CgCTsI/AAAAAAAAKlQ/AaW617EhR0Y/s1600/IMG_20140921_144024.jpg\")
The medical situation was similar - \"mostly\" good.
On the final obstacle of the race - the Fire Jump, I landed funny and broke my left medial tibial plateau. For the record - I finished under my own power (rolling over the timing mat - I did have help under the actual arch). The journey from the finish line to the med tent was drawn out, slightly confused, and had its fair share of miscommunication. Eventually, after my knee had successfully had time to swell like a watermelon, I arrived at the med tent to be treated to warmth, cup-o-noodles, and ice saran wrapped to my leg. This, unfortunately (though, predictably) was the extent of what they could do for me. To their credit, I will say they did seem genuinely concerned for my well-being, and I certainly was comfortable in the med tent. So there\'s that.
On a lighter note:
Running with a TomTom GPS watch may have changed the game for me.
![](\"http://3.bp.blogspot.com/-EQTfYl924ow/VDUhOObtfBI/AAAAAAAAKnI/oquJaKQ4IK4/s1600/Tom-tom-multi-sport.png\")
I ran The Beast with a TomTom Multi Sport GPS watch. I usually run road races with Runkeeper on my phone, and I normally don\'t have any tracking at all (GPS or not) during Obstacle Races. This time, however, I did. I have to say, I think it made all the difference in helping me keep my sanity, helping me know where I stand, and helping me maintain proper calorie intake and hydration throughout the race. I love it, and it did really well for me, but I\'ll talk more about it in a dedicated review (which will come very soon).
Speaking of calorie intake - when you\'re running a half-marathon that can take you 1.5 to 2.5 hours, eating some calories is important. Can you just IMAGINE how important, then, eating something during a 16.5 mile, 7+ hour event like this is? If you wait until you\'re thirsty to drink, or until you\'re hungry to eat...it\'s already too late. I packed a LOT of food for The Beast, and I ate nearly all of it. I also drained my 3 liter hydration pack almost 3 full times. Proper calorie planning is a major key to success in The Beast. Much of what I ate consisted of Health Warrior Chia Bars - they\'re stupidly tasty and have a TON of nutrients in them that your body will just soak right up, especially in circumstances like this race (see my review here). I love being part of The Tribe - it\'s one more way I\'m able to help inspire and motivate people to get out there and do something, whether they think its crazy or not.
![](\"http://1.bp.blogspot.com/-yGeDwJoI4QU/VDS8cPRV0tI/AAAAAAAAKlA/Btp0F-fv5Iw/s1600/health-warrior-bar-banner.jpg\")
For all those wondering about the obstacles themselves...
The full obstacle list, in order, is as follows:
1. Under/Over/Under
2. Over/Under/Through
3. Sandbag Carry 1 (45 lb pancake)
4. Bucket Brigade 1 (~80 lb bucket carry)
5. Traverse Wall
6. Tarzan Swing (swim, rope climb, tarzan swing, swim)
7. Atlas Carry (~120 lb stone)
8. Barbed Wire Crawl 1
9. Log Carry
10. Log Hop / Balance
11. 7 Foot Wall
12. Vertical Cargo Net
13. \"Big Cargo\" (at the mountaintop)
14. Tractor Pull
15. Memorization Wall
16. Spear Throw 1 (This is about where I lost my Battle Buddies Heather and Geoff)
17. Inverted Wall
18. Bucket Brigade 2
19. Tire Pull
20. Sandbag Carry 2 (70 lb bag)
21. \"PlatinumRig\"
22. Tyrolean Traverse
23. Memory Recall
24. Rope Climb
25. Spear Throw 2
26. 8\' Wall
27. Barbed Wire Crawl 2
28. Dunk Wall
29. Pipe Traverse
30. Hercules Hoist (45 lb women, 90 lb men)
31. Big...Climby...Thing...
32. Monkey Bars (varying heights)
33. Fire Jump
But honestly, the biggest and baddest obstacle of this entire race is not in that list: The Mountain. I\'m not going to give a ridiculous in-depth heartfelt recounting of all the obstacles - I\'ll let my video below do that for me.
The short version: I was beyond pleased with myself that I succeeded in the Traverse Wall, the Tyrolean Traverse, and the Hercules Hoist. Very disappointed about the PlatinumRig, Rope Climb, and Monkey Bars, and so close it was heartbreaking on my first Spear Throw. The steep, never-ending climbs and steeper, muddy, treacherous descents were incredibly challenging. The technical trails through the woods could (and probably did) end many peoples\' races with the greatest of ease.
Running with a Battle Buddy (or two) is a REALLY GOOD IDEA. I ran with these two nuts Heather and Geoff...they were pretty hilarious and kept the pain to a dull roar for the first 9 miles until I lost them (or...they lost ME?). hah. Either way, it was really good to run with them while I did. Check out Heather\'s blog over at www.RelentlessForwardCommotion.com.
But, in the end, I did finish. Despite all the negative, I did finish. Despite woeful lack of preparation, I DID finish. And despite breaking my damn knee and having absolutely no gas left in the tank...I. Did. FINISH.
![](\"http://4.bp.blogspot.com/-DtebSO3QKUc/VDTDNDKXUMI/AAAAAAAAKlo/VM2SIZdURus/s1600/IMG_20140924_200130838.jpg\")
I learned a lot during this race. Some of it I\'ll be keeping to myself, but I will share this: Like I said before - this race is not a race...it\'s a test. Through enduring the trials and tribulations of this monstrous test...I learned a lot both in general and about myself. The Beast taught me about me. I learned what my body can physically do right now, and the difference between that and where I want to be. I learned just how important hydration and calories are to athletic performance. I learned about fatigue. About willpower and the strength of an unbreakable, unshakable spirit. About the value of teamwork, friendship, and camaraderie. I learned the value of each moment spent in training and preparation for any test life puts before you, be it schoolwork, children, marriage, or a physical endurance test such as The Beast. Not only that, I learned the value of each moment period, and how quickly the winds of fortune can change when you least expect it.
But, perhaps most importantly...I learned that if you really want something bad enough you can defy all odds and rip it from the cold, greedy hands of Fate.
It\'s incredible to think that this time a year ago I was getting ready for my first half-marathon...and this time two years ago I had just barely begun my fitness journey and was still about 300 lbs...wondering if I\'d ever shrink below a 42\" waist pant.
![](\"http://1.bp.blogspot.com/-1NlnGgWJ74M/VDTEidSj2FI/AAAAAAAAKl0/kk4S1KWyHWM/s1600/impossiblekillington.jpg\")
Nothing is impossible. Set a goal and go get it! I\'ll see you at next year\'s VT Beast.
','The Beast','','publish','open','open','','the-beast','','','2017-06-23 06:42:41','2017-06-23 10:42:41','',0,'http://50.87.248.94/~sothisj4/?p=62',0,'post','',0),(63,1,'2014-09-17 22:46:00','2014-09-18 02:46:00','72 hours from this moment, this moment that I\'m writing this...\"the gun will go off\", so to speak, and I will begin what will be the most difficult race I\'ve ever run...The Vermont Spartan Beast. It will test me, it will try me, and it will push me to my limits. It will show me what I\'m really made of. And y\'know what I\'ve come to accept?
I must not fear.
I must not fear The Mountain. I must not fear The Beast. I just have to put one foot in front of the other and do it. It\'s JUST a hike up a mountain. A really long hike...up a really steep mountain...with lots of obstacles...
![](\"http://2.bp.blogspot.com/-HFaiP35bqKo/VBmZjgvkSZI/AAAAAAAAKU4/uuWAwnlLmP8/s1600/tired-looking-at-that.jpg\")
NO BIG DEAL, RIGHT?!
Right. SO WHAT if this is the first time I\'m running something so challenging? SO WHAT if it\'s going to be at least 14 miles and 3 or 4 times up and down Mt. Killington? SO WHAT if I\'ve NEVER run for 7+ hours in one go? And SO WHAT if the weather is unpredictable? I will admit - the last couple of weeks have been kind of an interesting roller coaster ride and frankly...I panicked a couple of times this past week. I heard it was going to be super cold, and I panicked about dressing warmly enough. I saw new obstacles that I wasn\'t expecting, and I panicked that I hadn\'t trained for them. I remembered I STILL can\'t climb a damn rope...and I panicked.
But in the end, none of it matters. I have trained, I have prepared, and I am as ready as I will ever be. Self-doubt and worry will get me nowhere. I have to remember - I signed up for this. I wanted it. I wanted that race, I wanted that experience, and I wanted that finisher\'s medal and the amazing sense of accomplishment that goes along with it. It\'s time to go get it.
I suppose this mindset should apply to anything in life, really. Any race or competition you have coming up, any big exam (you signed up for the class, right?), any event or task at work (you applied for the job, didn\'t you?)...it\'s all the same. Fear, negative anticipation, dread, wild speculation and hype...none of it helps you swing on those monkey bars...none of it helps you climb up that rope or tackle that big mile-long hike up a black diamond trail...all it does is suck away your energy, your will, and your emotional strength. So why give in to it?
Suck it up, buttercup. Put on your big boy/girl pants and spartan the f**k up or don\'t go on the mountain to begin with. I mean, you have to climb over a 6 foot wall to get to the starting corral...did you think this was going to be easy? As a wise man once said (very recently) - \"Every single person reading this can finish - if you chose to. You can DNF right now, three days early - if you chose to let it get to you.\"
I have accepted what is coming, and I\'m ready for this. There\'s no room for fear, just total ass-kickery.
![](\"http://1.bp.blogspot.com/-48o4tcZCeAQ/VBmfWOXgk3I/AAAAAAAAKVU/Suexh42FD3Y/s1600/IMG_20140810_150008684.jpg\")
So when you start worrying yourself silly...just remember the little gem below from one of my favorite books (this is The Litany Against Fear...bonus points if you know what book its from)![](\"http://4.bp.blogspot.com/-mu-UbW8ackU/VBoOrPwOQBI/AAAAAAAAKVk/IRD7F7OHkfM/s1600/litany-against-fear-killington.jpg\")
See you at the finish line.','Fear Is The Mind-Killer','','publish','open','open','','fear-is-the-mind-killer','','','2017-01-08 20:50:51','2017-01-09 01:50:51','',0,'http://50.87.248.94/~sothisj4/?p=63',0,'post','',0),(64,1,'2014-08-23 11:19:00','2014-08-23 15:19:00','As we get closer and closer...I can\'t believe I set myself up for this. September is going to push me to my limits. September is going to show me what I\'m really made of. September is going to show me exactly how far I\'ve come and what I can really do.
If it doesn\'t kill me first.
September I face back to back to back weekends of pain...with a 5K kicker on the 4th weekend. And the hardest part of it all...the Coup De Gras...
![](\"http://4.bp.blogspot.com/-amillRsdPZg/U_dKh9NdWhI/AAAAAAAAJGk/wDslkdv3kXk/s1600/Spartan-Beast.jpg\")
On the 3rd weekend - Saturday, September 20th...I take on the Spartan Beast Vermont. 12+ miles of pain and suffering up, down, and all around Mt. Killington, VT.
What did I get myself into...
It\'s been a hell of a year so far...and it\'s not over yet. With the Falmouth Road Race, 4 half-marathons, and my first outdoor Spartan Sprint behind me (which, by the way, was SUPER hard)...I now have September to look ahead to...
and lucky me, it\'s right around the corner.
So what, exactly, is so awful about September? Let me break it down for you:
Weekend 1:
September 6th (Saturday) - Run to the Rock Half-Marathon in Plymouth, MA
(Sponsor - Cape Cod Nutrition Corner)
Weekend 2:
September 13th (Saturday) - BoldrDash Mud Race (5K Obstacle Race) in Exeter, RI
September 14th (Sunday) - Michelob Ultra Boston 13.1 (half-marathon) in Boston, MA
Weekend 3:
September 20th (Saturday) - Spartan Beast, Vermont (12+ mile obstacle race) on Mt. Killington, VT
(Sponsor - Health Warrior)
Weekend 4:
September 28th (Sunday) - Craft Brew Races 5K (5K and craft beer festival) in Falmouth, MA
(Sponsor - Sportclips Falmouth)
whoa.
I\'ve had triple-booked weekends (here, here and here), I\'ve had back to back races in the same morning (here) but this...this is a whole n\'other animal. I do not recommend doing this.
Best thing I can do is keep running, keep up my strength training, and make sure I\'m about as prepared as I can be. I guess if you see me still posting in October you\'ll know I\'ve survived.
For once...I\'m speechless. There\'s really just not much more to say. Check out these videos for an idea of what I\'m up against.
See you on the other side.','September...There Is No Being Ready For This...','','publish','open','open','','september-there-is-no-being-ready-for-this','','','2017-01-08 20:51:20','2017-01-09 01:51:20','',0,'http://50.87.248.94/~sothisj4/?p=64',0,'post','',0),(65,1,'2014-07-05 12:27:00','2014-07-05 16:27:00','What a relief to FINALLY be getting caught up on all these race recaps and product reviews! I pretty much always go in order, but for now I\'m delaying the BoldrDash Beach Race recap (lots of video to edit). I also usually like to have recaps up within a few days after the race...but if you\'ve read my most recent article you know what\'s up.
![](\"http://1.bp.blogspot.com/-zc5lGJzQZwA/U7Af55da7uI/AAAAAAAAIAQ/oOnMyqK-iXI/s1600/IMG_20140504_111539298.jpg\")
At any rate - today I have the distinct pleasure of talking about the race that began it all...and how things came full-circle one year later with a new PR :)
Lovin\' L.I.F.E. 5K...
This race was so early in my running career that I hadn\'t even created \"So THIS Is Fitness...\" yet! That said, I should do some explaining...
![](\"http://2.bp.blogspot.com/-UxxJ-4xeU34/U7ce-lVwWkI/AAAAAAAAICE/YYrXDGD9Kpw/s1600/12400_605858926109550_962739796_n.png\")
Lovin\' L.I.F.E. is a charity 5K run/walk that benefits L.I.F.E.
OK...so what is L.I.F.E.?
L.I.F.E. (Living Independently Forever) is a unique non-profit program that has been serving adults with learning and intellectual disabilities for more than 20 years. It\'s this little assisted living community tucked away in Mashpee, and you\'d never know it was anything short of normal...which, I suppose, is the point. They do great work at L.I.F.E. supporting their residents and encouraging them to live life to the fullest - they even have an athletic program, and many of the residents participate in the Special Olympics! Pretty great if you ask me.
And it\'s where it all started for me
Lovin\' L.I.F.E. 5K was the very first race I ever ran, and I was SO out of my element. The race was in early May, and I had only gone for my first run at the end of March...saying I was new and clueless is an understatement. Nevertheless, I had been working out hard and had made major progress over the 8 months leading up to the race, so I figured I could handle it. I made sure to get out there, run, and be as prepared as I could. Overall, I would say I did an OK job, especially considering how little I knew.
![](\"http://3.bp.blogspot.com/-ChJDxmcTCUs/UgxBopuEU4I/AAAAAAAAELA/5CzLuzNJeDw/s1600/IMG_20130505_110659_774.jpg\")
Race day came- and I felt ready. I was so pumped up and excited and I had my little cheering section there for encouragement. I was gonna take on the world. When it came time for the start, I lined myself right up at the front and was poised for the gun to go off (there wasn\'t a gun...just a \"GO!\").
Long story short - I exceeded my own expectations. I was one of the leaders for a pretty decent portion of the race, ended up being one of the top finishers, and took 1st place in my age group. As I rounded the corner and saw the finish...I also saw the big L.E.D. clock with the time...and my jaw dropped...I was stunned with how well I did.
One year later - another GREAT race!
This year was much the same as last year - a large contingent of walkers, a lot of people out for a good time and a \"fun\" 5K...and a few people like me gunning for gold. I thought, considering my performance a year earlier, I might actually stand a chance at an overall podium finish...maybe even win the whole thing! I went out hungry for 1st place...it might be my only shot for a long time in a real race environment (spoiler alert: I\'m not THAT good of a racer).
The race began, and for almost a mile, I was in the lead! Somewhere near the one mile mark, someone passed me - it was the guy that ended up winning. Come to find out...it was the SAME guy that won last year! That\'s ok though, I kept chugging along. Little by little, a few more people passed me along the way, but I kept on going... I was determined.
In the end, I came to the home stretch and I knew a PR was within my reach. I rounded the corner just like last year, saw the L.E.D. timing clock just like last year...and the afterburners kicked on to seal the deal.
![](\"http://3.bp.blogspot.com/-dbNSpNaGlxk/U7fpEKWCIHI/AAAAAAAAICU/6hNBg_DC9SQ/s1600/lovin+life+results.jpg\")
I PR\'D! I came in at 23:41 - 10 seconds off my Personal Record! I came in 5th place out of 171 and once again took 1st in my age group! I was SO happy - my one year race-aversary produced some stellar results and great memories. It was nice to have my mom and fiancee there to cheer me on and watch me finish, and during the awards ceremony the Race Director, Ian, even gave me a special little intro/shout out (he knew it had been my first race ever).
All in all, I was THRILLED with the day. Lovin\' L.I.F.E. 5K is a GREAT local race, and I strongly recommend you register for it next year if you live in the area. This race holds a special place in my little fitness world, and I\'m sure no matter where I live I\'ll find an excuse each year to come back home for the first weekend in May to run this race.
Everybody starts somewhere. Never forget where the journey began - you might lose sight of where you\'re going.
![](\"http://2.bp.blogspot.com/-6q5J6E6lo0s/U7fu7FUkRcI/AAAAAAAAICs/jvB0JdDL0zc/s1600/neverforget.jpg\")
','One Year Of Running Races - Lovin\' L.I.F.E. 5K Recap','','publish','open','open','','one-year-of-running-races-lovin-l-i-f-e-5k-recap','','','2017-01-18 07:38:19','2017-01-18 12:38:19','',0,'http://50.87.248.94/~sothisj4/?p=65',0,'post','',0),(66,1,'2014-06-28 16:39:00','2014-06-28 20:39:00','Sometimes Life feels the need to test you.
The last few months have been one of those times. It\'s felt a lot like this:
![](\"http://4.bp.blogspot.com/-_fg18LkeB-4/U67GaAUcTfI/AAAAAAAAH-I/PibTJqTKO6w/s1600/Tough+Mudder+Mid+Atlantic+Facebook2.jpg\")
Yes, that is a pool of Ice Water.
The last few months have been a little insane, and it all started with my triple-booked race weekend (here, here, and here). Despite the fact that a number of things are off my plate, I\'ve managed to get buried by what IS still there - new job, my upcoming wedding, the looming menace that is \"September\", and more. This can, and DOES, happen to the best of us. So what do you do when life keeps on knocking you down? What do you do when it\'s tough to keep up with your health and fitness? How do you beat the I don\'t have time thing?
...let me tell you a little story...
Lately it\'s been tough to un-bury myself.
That ever happen to you? I envisioned a quiet couple of months for the summer. I don\'t have many races scheduled (see calendar widget to the right), I\'m not traveling to Amherst to visit my Delta Chi chapter (I\'m their Alumni Advisor), and most of the wedding planning is done...should be relaxing, right? Lots of time to write race recaps, product reviews, be thoughtful and create original content, create a workout program, and just relax.
I was wrong.
Instead, I got a little complacent, got a little lazy, and things started to pile up. I don\'t know what happens to YOU all when you start getting behind...but for me it\'s kind of like my brain wants to do everything at the same time...and nothing actually gets accomplished. Which really only made the problem worse. Then the panicky stress sets in and you\'re really just not gaining any ground. Here I am about 10+ articles behind (a combination of race recaps and product reviews), I\'m 48 days away from the wedding and running out of time to accomplish the last things on the list, and there\'s a whole laundry list of things I need to accomplish on top of that (including laundry!).
How do you surface? How do you break out of the crazy and actually make some headway?
![](\"http://4.bp.blogspot.com/-nrbs03J4ReA/U67fQiergDI/AAAAAAAAH-Y/JSKJgCvE4GU/s1600/Ice-Ice-Baby.jpg\")
Stop. Breathe. Don\'t Panic.
You WILL get through this. You just have to stop, breathe, and break it down into bite-sized pieces. Prioritize just like I walked you through in my time-management article.You can get through it.
Focus.
![](\"http://4.bp.blogspot.com/-8MxCMT9t1Hw/U67l6g2VpNI/AAAAAAAAH-o/b9Y7vxci-_8/s1600/adhd-1.png\")
It can be easy to get distracted and fall off from your super-productive timeline. This is an especially great challenge for me...as I have A.D.H.D. (Attention Deficit Hyperactivity Disorder). Basically...I start at \"apple\", I end at \"Optimus Prime rolling down I-95 Boston during rush hour\" and totally forget where I started and what happened in the middle. Picture the dog from \"Up\" - that\'s me. This is a large part of how I fell behind - I can spend hours accomplishing nothing...just running in place.
Through all of this, my workouts have not suffered.
I had a workout program, I knew I needed to set aside an hour in the morning before the day got rolling, and I got it done. The problem happened when I completed that program. I didn\'t have anything else made up and ready to go...so I kind of floundered for the last 2 weeks. I ran a few miles as many days as I could...but I didn\'t have a program. I certainly didn\'t lack motivation (If that\'s your issue, read this now), I just didn\'t have direction.
That\'s when my fitness fell off right along with everything else I wasn\'t getting done.
So that\'s pretty much when I said enough is enough. YOU CAN NOT let your health & fitness suffer...that\'s when it begins an ugly downward spiral. I\'ve had to take time to stop, breathe, re-focus, and prioritize. I\'ve had to start trying to take things bit by bit and accomplish SOMETHING. You can\'t do it all at once, but if you start with one thing, you can move on to the next. Pretty soon, you\'ll break through and dig yourself right out of the ugly little pit you fell into.
![](\"http://4.bp.blogspot.com/-1X2u_jJseiY/U67oU2k6RxI/AAAAAAAAH-0/ppGrHBPZgbA/s1600/TM-Arctic-Enima-Ice.jpg\")
And try to remember - you\'re not the only one stuck in that pit. You\'ll all get out.
I guess what I\'m trying to say is - try not to let it all overwhelm you. Stop, breathe, don\'t panic, and focus. You can get it done AND find time for yourself. That said, you should start seeing more regular posts from me again. I have a few races coming up in the next two weeks that I\'m excited to share with you, and you\'ll FINALLY find out what the big deal is with September. Have questions? Email me or reach out on my Facebook Page.
You Can Do It. ','When Life Gets You Down - Surfacing From The Crazy','','publish','open','open','','when-life-gets-you-down-surfacing-from-the-crazy','','','2017-06-23 06:42:19','2017-06-23 10:42:19','',0,'http://50.87.248.94/~sothisj4/?p=66',0,'post','',0),(1237,1,'2017-06-23 06:42:19','2017-06-23 10:42:19','Sometimes Life feels the need to test you.
The last few months have been one of those times. It\'s felt a lot like this:
Yes, that is a pool of Ice Water.
The last few months have been a little insane, and it all started with my triple-booked race weekend (here, here, and here). Despite the fact that a number of things are off my plate, I\'ve managed to get buried by what IS still there - new job, my upcoming wedding, the looming menace that is \"September\", and more. This can, and DOES, happen to the best of us. So what do you do when life keeps on knocking you down? What do you do when it\'s tough to keep up with your health and fitness? How do you beat the I don\'t have time thing?
...let me tell you a little story...
Lately it\'s been tough to un-bury myself.
That ever happen to you? I envisioned a quiet couple of months for the summer. I don\'t have many races scheduled (see calendar widget to the right), I\'m not traveling to Amherst to visit my Delta Chi chapter (I\'m their Alumni Advisor), and most of the wedding planning is done...should be relaxing, right? Lots of time to write race recaps, product reviews, be thoughtful and create original content, create a workout program, and just relax.
I was wrong.
Instead, I got a little complacent, got a little lazy, and things started to pile up. I don\'t know what happens to YOU all when you start getting behind...but for me it\'s kind of like my brain wants to do everything at the same time...and nothing actually gets accomplished. Which really only made the problem worse. Then the panicky stress sets in and you\'re really just not gaining any ground. Here I am about 10+ articles behind (a combination of race recaps and product reviews), I\'m 48 days away from the wedding and running out of time to accomplish the last things on the list, and there\'s a whole laundry list of things I need to accomplish on top of that (including laundry!).
How do you surface? How do you break out of the crazy and actually make some headway?
Stop. Breathe. Don\'t Panic.
You WILL get through this. You just have to stop, breathe, and break it down into bite-sized pieces. Prioritize just like I walked you through in my time-management article.You can get through it.
Focus.
It can be easy to get distracted and fall off from your super-productive timeline. This is an especially great challenge for me...as I have A.D.H.D. (Attention Deficit Hyperactivity Disorder). Basically...I start at \"apple\", I end at \"Optimus Prime rolling down I-95 Boston during rush hour\" and totally forget where I started and what happened in the middle. Picture the dog from \"Up\" - that\'s me. This is a large part of how I fell behind - I can spend hours accomplishing nothing...just running in place.
Through all of this, my workouts have not suffered.
I had a workout program, I knew I needed to set aside an hour in the morning before the day got rolling, and I got it done. The problem happened when I completed that program. I didn\'t have anything else made up and ready to go...so I kind of floundered for the last 2 weeks. I ran a few miles as many days as I could...but I didn\'t have a program. I certainly didn\'t lack motivation (If that\'s your issue, read this now), I just didn\'t have direction.
That\'s when my fitness fell off right along with everything else I wasn\'t getting done.
So that\'s pretty much when I said enough is enough. YOU CAN NOT let your health & fitness suffer...that\'s when it begins an ugly downward spiral. I\'ve had to take time to stop, breathe, re-focus, and prioritize. I\'ve had to start trying to take things bit by bit and accomplish SOMETHING. You can\'t do it all at once, but if you start with one thing, you can move on to the next. Pretty soon, you\'ll break through and dig yourself right out of the ugly little pit you fell into.
And try to remember - you\'re not the only one stuck in that pit. You\'ll all get out.
I guess what I\'m trying to say is - try not to let it all overwhelm you. Stop, breathe, don\'t panic, and focus. You can get it done AND find time for yourself. That said, you should start seeing more regular posts from me again. I have a few races coming up in the next two weeks that I\'m excited to share with you, and you\'ll FINALLY find out what the big deal is with September. Have questions? Email me or reach out on my Facebook Page.
You Can Do It. ','When Life Gets You Down - Surfacing From The Crazy','','inherit','closed','closed','','66-revision-v1','','','2017-06-23 06:42:19','2017-06-23 10:42:19','',66,'http://sothisisfitness.com/2017/06/66-revision-v1.html',0,'revision','',0),(67,1,'2014-05-23 12:36:00','2014-05-23 16:36:00','I know - it\'s been a little while. Life, a new/second job and planning a wedding apparently take a lot more time than I initially gave them credit for. Time to get back on the horse.
Remember that weekend I ran 3 races in two days? Yeah...there was one more race I didn\'t talk about, and it was pretty fun.
![](\"http://3.bp.blogspot.com/-jOPnXFdfuTE/U33nkMOrhuI/AAAAAAAAHqQ/kfKtmeCZxRM/s1600/IMG_20140504_111731990.jpg\")
Spring Classic 5K! What a cap-off to my crazy, double-booked, super-packed weekend.
I may have exercised poor judgement in planning my weekend...
Running back and forth in Plymouth to two races wasn\'t the only reason the weekend was nuts...
To pick up where we left off...
Team checked in at relay for 9 am start - check. Bolted across town for the 10 am 5K - check. Back across town to start my leg of the relay round-about 11 am - check. Placed 4th overall in the 5K (24:14), placed 2nd all-male team, 6th overall team (out of 57) in the relay (33:19 individual time, 4.37 mi). Sweet. Many a post-race libation was shared in celebration of our sweet sweet victory and the awesome medals we took home.
Aaaand then I hit the road to Amherst.
![](\"http://1.bp.blogspot.com/-7SCpYlcubbo/U33sL9eukrI/AAAAAAAAHqc/QdkcZM_EkWM/s1600/Delta_Chi_Logo_Color.jpg\")
I serve as Chapter Advisor to my college fraternity chapter at UMass Amherst. That night they just so happened to be holding an important ceremony...one which I REALLY should be at. So, of course, I went. In the first article about this weekend of races I mentioned I originally hadn\'t even planned on any races...this was why.
So I shot out to Amherst, we had our night, and I didn\'t end up going to sleep until about 1 AM. I then got up 4.5 hours later to make the drive to Cambridge. So now, not only was I physically POOPED from running two races the day before...but I was also now running (literally) on 4.5 hours sleep.
ugh.
Arrived in Cambridge a little over an hour early (as I like to do), and meandered my way to the number pick-up. Got a sweet tech tee AND a pint glass for signing up so early. I had bib #384...aaaand they were capped at 3500 runners. So yeah, I was a little early to sign up. hah.
Ended up doing a LOT of wandering and time-wasting. Kiiind of my own fault. I had registered as a part of the \"New England Spahtens\" team - they\'re a huge Obstacle Course Race enthusiast group / team. The Spahtens, generally, show up IN FORCE...En Masse, in droves, etc...whenever they show up to a race. More often than not they are the largest team present.
![](\"http://4.bp.blogspot.com/-bQ_-83bXw9U/U35wUOqyynI/AAAAAAAAHq4/tKxQ37RpZLw/s1600/ne_spahtens_final1.jpg\")
Naturally I assumed they would be the largest team at Spring Classic so I went off in search of the special \"largest team\" tent. I could not find it. Short answer was, I think it was pretty much just me and this other guy that actually ran Spring Classic for the Spahtens. I didn\'t realize there were two obstacle races happening that very same morning...so guess where all the other Spahtens were. Whoopsie. In the end I got my stretching in, used my Tiger Tail (review to come) and got to the starting corral in plenty of time.
I had forgotten what it was like to run a big race.
It was jam-packed. Spring Classic 5K had even more runners than Pace to a Pint 5K did, and you could tell. I couldn\'t even get into the corral until the gun went off and people started moving and making room. Once we were off, it was pretty crowded on the streets of the course - there was a lot of bouncing between people, slowing, speeding up, etc. Overall, despite the crowd I was able to maintain a strong pace. It was pretty cool running through the streets of Cambridge - traffic was stopped/blocked off and we got to run through major thoroughfares of the city! I love races like that...part of why I enjoyed the Boston Firefighters\' 10K so much.
In order to keep myself at a strong pace, I had to push hard through the lack of sleep and tired muscles. I tried picking people out of the crowd and pacing them, then I\'d pick someone else out and try to pass them. I repeated this process for the vast majority of the race. At one point I spotted a guy wearing a New England Spahtens \"drill shirt\" - he was the only other Spahten I had seen all morning...I had to catch up. I tried, but he was just too fast. I was now determined to find him post-race.
The effort required to keep running was immense.
![](\"http://3.bp.blogspot.com/-ndI00k9Y8O0/U35zwp2MrGI/AAAAAAAAHrA/LKxn5La6i7Y/s1600/IMG_20140427_105721497.jpg\")
I was SO tired, SO exhausted...SO worn out...but I wanted to push. I wanted to break 24 minutes. I wanted to end the stupidest weekend of my running career strong. At the time, I mistakenly thought my 5K PR was 23:57 (it was actually 23:51) - I was convinced a new PR was within reach if I just kept pushing.
Funny thing about a 5K...a brief slow-down, a quick walk-break...can make such a difference in your official time. I had a rough idea of how far the finish was, and I pushed it. I pushed hard.
I ended up sprinting it out at the end like I always do, and I got an official time of 24:24. I didn\'t PR, and honestly, I don\'t think I really expected to. Thinking it was within reach was probably just what I needed, at the time, to get it done with (to me) a respectable time.
Once I crossed it was all over - the last two days caught up with me. My legs felt like jelly and politely informed me I was done exerting myself for a while. Once I got to the beer table, my day got interesting again. I ended up meeting this guy right here - Kevin. The guy in the Spahtens shirt. Found him. Ended up having a great conversation, several beers, and when the free beer ran out we continued our revelry at The Asgard (where the official post-race party was). Then later we went and watched a robot fight at The Middle East club a la BattleBots. I kid you not. I DID say my day got interesting, right?
Definitely a fun race.
If you\'re looking for a fun race, a great course, and an opportunity to run through some big city streets with 3499 other people...go run Spring Classic. They also have Winter Classic, and they\'ve just added Fall Classic. Same course, just different seasons/weather/conditions. Give it a whirl! I can\'t promise you\'ll see a robot deathmatch, but you\'ll very likely have a good time regardless.
Oh...and...don\'t double-book yourself.
Do yourself a favor - learn from my mistake. I may have gotten through it...but good lord...what an effort it took to coordinate, keep it straight, and make it work. I was lucky both the Herring Run Classic 5K and 26.2 Challenge Team Relay were in the same town just 8 minutes apart. They easily could\'ve been across the state. Then I would\'ve been out my registration money and potentially pissing off a sponsor. Keep your races straight and you\'ll thank yourself.
Then again...I don\'t know many other people running 35+ races in a year. So maybe this isn\'t a common problem...','A Lesson In Double-Booking Pt. 3 - Spring Classic 5K Recap','','publish','open','open','','a-lesson-in-double-booking-pt-3-spring-classic-5k-recap','','','2017-01-20 16:47:42','2017-01-20 21:47:42','',0,'http://50.87.248.94/~sothisj4/?p=67',0,'post','',0),(68,1,'2014-05-08 15:11:00','2014-05-08 19:11:00','I love the feeling when you finish a race. You see the finish line and get that burst of energy...and everything you have gets left on the pavement as you sprint on ahead to claim your victory (whether personal or overall). You cross the timing mat, you break the tape, you get there. The feeling of release, relief, and accomplishment on the other side of the finish line is fantastic...the joy and sense of satisfaction with the fruits of your effort simply palpable. Then you get to relax, have some water, have a banana, and chat with other runners...
![](\"http://2.bp.blogspot.com/-FEUjJDj5Rvc/U2osja9Id6I/AAAAAAAAHMg/ybdJ7fjZ8OI/s1600/IMG_20140504_111745870.jpg\")
Unless you\'re a genius like I was the weekend before last.
Then you get to say a quick \"thank you, goodbye\" to the race director, wave to your friend that ran the race too, and shoot off across town to run the relay that your 5 friends have all been at for an hour and a half...
Today\'s article will pick up where part one ended - after I crossed the finish 4th overall at the Herring Run Classic 5K. Please, learn from my carelessness...unless you WANT a weekend like I had. Then go for it I guess.
OK, so...wait, what?
![](\"http://4.bp.blogspot.com/-22t0emFJ7yY/U2t1SKtYvNI/AAAAAAAAHOg/DYIrcWQoKdA/s1600/IMG_20140504_111755774.jpg\")
Yeah...for those who didn\'t read \"A Lesson In Double-Booking Pt. 1\" - first off...you should read that, but the short version is...I accidentally double-booked myself for races on Saturday, April 26th. I registered for the Herring Run Classic 5K (bib to the right) which I THOUGHT was April 19th, and the 26.2 Challenge (team marathon relay, bib above) which was on April 26th. As it turns out...I was wrong about the date for the 5K (it was the 26th too!)... Fortunately, the relay began at 9 am and the 5K at 10...and the starting lines were an 8 minute drive apart in Plymouth, MA...so I could make it work if I ran a late leg in the relay...
Which is exactly where we\'re picking up now.
So...I crossed the finish at the 5K. Elation, joy, hurrahs, handshaking with the 3 guys that beat me, my buddy that came in 2 places behind me, and the guy I edged out at the 2 mile marker. The joy of the moment, however, was predestined to be short-lived - after allowing myself but a moment of reverie it was time to head back across town to the staging area/starting line of the 26.2 Challenge Team Relay.
26.2 Challenge?
The 26.2 Challenge is a 6 man Team Relay over a total distance of 26.2 miles (marathon distance). It was put on by 26.2 Productions - this race is their thing...it\'s what they do. This year they\'re putting on a 26.2 Challenge in Plymouth (MA), Newburyport (MA), and Philadelphia (PA). The one we participated in, as you are aware, is the Plymouth event. The starting line, finish line, and team festival area was in Cordage Park Plaza...a little off the beaten path in Plymouth, MA. The Race Director Steve is a REALLY nice guy - very helpful, personable and approachable. He actually found me and came up to say hi as he spotted me leaving the registration tent. Great way to start the day.
![](\"http://1.bp.blogspot.com/-QuP8Kaihc7g/U2uBid2qGMI/AAAAAAAAHO0/_-T787bT1zw/s1600/DSCN8996+(2).JPG\")
I arrived shortly after our 4th man began his leg of the relay. The first three runners had all done really well in their leg (R to L - Terrence, JP, and Jesse). I talked with them and with Jimmy (the guy to my right) and decided I\'d do the next leg, making Jimmy the anchor.
What\'s the \"anchor\"?
In athletics, the final leg of a relay is typically referred to as the \"anchor\". It is usually reserved for the fastest or most experienced member of the team. This person is the one who is responsible for making up ground/catching the leader or preserving the lead the team already has and widening the gap to ensure victory. Typically, you put your slowest man right before the anchor, who then comes in and smokes everyone. Needless to say...this described me and Jimmy perfectly. hah.
![](\"http://3.bp.blogspot.com/-MH9u-j6--t8/U2uEd62ZWVI/AAAAAAAAHPA/1vYpy191W0M/s1600/DSCN8968+(2).JPG\")
I took every moment I had to stretch, refuel and rehydrate. I had done this before, and I knew how to prepare and ensure success. The Fool\'s Dual Challenge was still fresh in my mind - a 5K at 8 AM and a half-marathon at 9...If I could manage that, surely I could do a 5K then a 4.37 mile relay leg. Just a few key differences though...
In the Fool\'s Dual Challenge I made a point to go slow in the 5K - my goal was to get a decent time in the half-marathon and, frankly, to finish. I ended up doing so well I placed 3rd in my age group for combined time! This day, however, my goal was not to finish. My goal was to compete. I knew I\'d have a shot at a podium finish in the Herring Run Classic 5K given the small field. I knew my team had a shot in the relay considering how fast the other 5 guys are. Also...it\'s a team effort - nothing but my absolute best effort would suffice. That said, refueling, re-hydrating, stretching, and using my Tiger Tail (review to come) were all critical. Once that was complete...it was time...
My Experience in the 26.2 Challenge -
![](\"http://1.bp.blogspot.com/-RxTzCiiFMS8/U2uI2sCG46I/AAAAAAAAHPM/6cLjKgvdirk/s1600/DSCN9024+(2).JPG\")
As I reached a point where I felt adequately prepared, I got ready to head to the starting line. We all knew about how long we expected each other to take, so I knew about when to be primed and ready. As we came within minutes of when we expected our 4th man to round the corner, I got my music playing, had Runkeeper ready and waiting, and kept my eye out. Others on my team spotted him first (in the maroon long-sleeve shirt, pic to the right) and I stepped up to the starting line, finger poised over Runkeeper\'s \"start\" button. The team was fired up. I was amped. The crowd was cheering each finisher as they came in. As my teammate Alex crossed the finish line next to me I shot off like a rocket.
I was so ready to crush it.
The course was great!
As I\'ve come to expect from many races (especially those in coastal towns)...this course was beautiful. We were along the streets of Plymouth, went along a rail trail, popped out by the waterfront, and then looped back around to the rail trail. The course was pretty flat, pretty fast, and a lot of fun. The rail trail was a bit narrow, and the gravel had become a weird almost muddy mix...but it was easily overcome by simply keeping an eye out. The course was well-marked when out on the streets and it was damn near impossible to get lost. This was another non-standard distance...4.37ish miles...but it\'s easy to figure out why when you consider it\'s a marathon team relay consisting of 6 people (26.2 / 6?). While out on the course...I learned a valuable lesson that helped me earn a great achievement -
Relays are a different animal entirely...
I\'ve run road races before...but this was my first team relay. I learned very quickly how different relays are from normal road races. I\'m sure track meet style relays are different...but in this relay...it was so spread out that you were really running your own race. When I started, nobody else did. As I made my way out along the course there were lots of runners...but I had absolutely no idea how I stacked up against them. I had no idea if they were the 5th leg like me...or maybe the 3rd or 4th leg...or maybe even the 6th leg! I had no way to gauge myself against others...so I was left with only one option - go as hard as I can for my teammates. In the end, that\'s what it came down to - my team. My team is what encouraged me to keep running when I wanted to walk. My team is what encouraged me to pick it up when I felt myself slacking and slowing down. Four of my teammates had already given their all and run hard in their leg...I couldn\'t let their efforts go to waste. One of my teammates was ready and waiting to seal the deal and carry us to victory...I couldn\'t keep him waiting and make his job harder.
So I ran. Hard.
![](\"http://2.bp.blogspot.com/-YbYzqXWe1fY/U2uTQQc0ZHI/AAAAAAAAHPc/Ax8snshIEw8/s1600/DSCN9053+(4).JPG\")
As I came back in to Cordage Park Plaza I knew the finish was close (and so was Jimmy)...so I kicked on the afterburners, gave it everything I had, and rocketed on towards the finish. As I crossed, Jimmy took off like a rocket and the final leg had begun. I ended up finishing in 33:19 - a Personal Record pace of 7:38 /mile...that beat my previous best pace by 2 seconds per mile! I couldn\'t believe it...not only was this race over a mile longer than my previous best pace (Tavern to Tavern 5K 2013)...but I had already run a race before this one. Guess I was warmed up!
The anchor did his job well
![](\"http://4.bp.blogspot.com/-MPYsCOvct-4/U2uXnd0tWMI/AAAAAAAAHPo/UQbmmgjQjL0/s1600/262medal.jpg\")
We all went inside for a celebratory (free) beer, and a little over 20 minutes later we started looking for our anchor Jimmy. He finished in 25:07 - a 5:46 pace and a good enough leg to earn him 4th place overall individual runner! We had to get a timing issue fixed, and as a result we found out a little early that we were the 2nd place All-Male team! Once the full results were in, we found out that not only were we the 2nd place All-Male team (there were 7 team divisions) but we were also the 6th place overall team out of 87! We only missed 5th by about 3 minutes, but we were THRILLED with our performance! It was nice to walk away with a medal when, honestly, we hadn\'t really gone in with any expectations of greatness. We were a rag-tag bunch of guys thrown together into a team when I, on a whim, asked one buddy if he was up for it. Nice how things work out.
Final/Overall Impressions?
This race was a ton of fun and a great first experience with a team relay. I would do this race again in a heartbeat, and I absolutely plan on it next year. It was such a different experience, a totally different feel in the race festival area, and I love the team aspect of things - it gave me a whole new sense of motivation that I simply don\'t think I can replicate in a solo race. If you have an opportunity to run a team relay, go for it. If you live anywhere near Plymouth, MA...run this race next year!
Oh, and honestly...I don\'t think running a 5K before this relay hurt me. I DO wonder how I would\'ve done had I not participated in the 5K...but I\'m glad this happened. Next year I\'ll probably plan to not run anything else that day...and be a little more careful when registering for races. I very well could have been faced with a decision of having to choose...and that\'s no fun.
Then it was time to shoot out to Amherst, MA for an event with my college fraternity and...oh wait...I had another 5K the next morning...Good Lord...it never ends...
More on that next time.
','A Lesson In Double-Booking Pt. 2 - 26.2 Challenge Recap','','publish','open','open','','a-lesson-in-double-booking-pt-2-26-2-challenge-recap','','','2017-01-21 08:43:01','2017-01-21 13:43:01','',0,'http://50.87.248.94/~sothisj4/?p=68',0,'post','',0),(69,1,'2014-05-02 12:28:00','2014-05-02 16:28:00','I had one of those sinking \"whoopsie\" moments a couple of weeks ago and learned a valuable lesson in double-booking oneself. As a result, I ended up running not one, not two, but three races last weekend.
![](\"http://1.bp.blogspot.com/-cxu6sl617_U/U2DXIN_AD1I/AAAAAAAAHDA/aRTzo_FfF1Q/s1600/PhotoGrid_1398855237122.jpg\")
That\'s right - on a day I originally hadn\'t even planned to run a race at all, I ended up running two. Then I ran one the next morning. I\'m going to break this down in three articles because, frankly, I may have made one dumb move, but I ran three awesome races...and they each deserve their own recap. Today is all about the lead-in / how this happened...and the first race I ran - the Herring Run Classic 5K.
How did this even happen?
As many of you might be aware...I am slated to run a RIDICULOUS number of races this year. Currently, I am either committed to or registered for 33 races in 2014...and frankly I expect to add a few more late in the year. Why? Because I can. I want to see how far I can push, and I want to show others that if I can go from where I was to a place where I can do this...there\'s no reason they can\'t reach their goals too. One of those 33 races is the Herring Run Classic 5K....which brings us to today\'s lesson...
![](\"http://4.bp.blogspot.com/-h1gb8b0FkqE/U2KiZwPy8pI/AAAAAAAAHEA/NkI6d3LEz1k/s1600/DSCN8795+(2).JPG\")
As I approached Saturday, April 19th I was eagerly anticipating the Herring Run Classic 5K in Plymouth, MA. Just a couple of days out I decided to look at the event website...and that\'s when my heart sank - it wasn\'t scheduled for April 19th, like I thought it was...It was instead scheduled for Saturday, April 26th...the same day as the 26.2 Challenge - a 6 man marathon relay! CRAP. Lucky for me they were both set to take place in Plymouth...and the start times were an hour apart...
It was a one in a million thing...and it looked like it just might work.
I was sponsored for the Herring Run Classic 5K...and honestly I wasn\'t interested in the headache of finding a DIFFERENT race to run in place of it...I\'m already pretty-well booked. I also wasn\'t about to leave my relay teammates high and dry - besides, that was the race I had actually MEANT to run that day...So I looked at times, I looked at Google Maps...
And it WOULD work.
The short version is - I showed up to the 26.2 Challenge right smack at 8 am to get my team checked in and settled. We figured out our running order, got everybody set to go, and when 9 AM came, off went our first runner. I then said my good-byes and my good-lucks and hopped in the car for the 8 minute drive to the Herring Run Classic. That race was slated to begin at 10 AM - I figured I\'d run about a 24 minute 5K, take 5 minutes to wrap up, catch my breath, and thank the Race Director, then 8 minutes back across town with a 2 minute walk to the team area - by 10:40 I should be back and ready to go! I anticipated running the final leg of the relay, or maybe even the 5th if I got back soon enough (it WAS possible depending on how fast they all went).
Yes, this was LITERALLY how I was thinking and processing it all that day to make sure it worked.
What about the 3rd race, you say? That one I had been registered for for quite some time...I just hadn\'t anticipated running TWO races the day before. Whoops.
So Let\'s Talk About The Herring Run Classic 5K!
![](\"http://2.bp.blogspot.com/-kDYVnrwRKeM/U2KSRfYNsJI/AAAAAAAAHDo/lcrTNGU7x4A/s1600/herring+run.png\")
The Herring Run Classic was a ton of fun! This race was put on by Plymouth Rock Racing...I have yet to be disappointed by an experience with them, and I doubt it\'ll happen any time soon. Plymouth Rock Racing, for those who don\'t know, is a small race company - it\'s pretty much one guy and his kids! They have all their own equipment and they do their own timing - this allows them to put on small races on courses you might otherwise not get to run! The Herring Run Classic was one of those races! The field was very small - just 21 runners crossed the starting line. This was, likely, due in large part to the fact they were competing with such a big race across town (26.2 Challenge).
![](\"http://4.bp.blogspot.com/-czD_1qVwlhI/U2Kix0ukoeI/AAAAAAAAHEI/qjb0Htepe0I/s1600/DSCN8895+(2).JPG\")
The small field had no ill effect on the race, though! The race began by the old Plimoth Grist Mill, went along the pavement on Court Street in Plymouth, and eventually you snaked your way to a woodsy area where the actual river is that the herring run through in Plymouth! Apparently Plymouth is home to one of the most active herring runs in the country...who knew?!
The course was great - very scenic, not too many potholes and divots in the dirt road (though there were some), but it was DEFINITELY hilly as described. The way out was hilly, the way back was nice and, for the most part, downhill. Makes sense.
How about my own experience in this race?
![](\"http://3.bp.blogspot.com/-l26tQR3prUw/U2Kf6HCLraI/AAAAAAAAHD4/knBMboXkCAQ/s1600/DSCN8900+%25282%2529.JPG\")
I was feeling pretty good going into this race! It was my first race of the day, and it was a BIG day, so I was pretty amped up! I also remembered that Plymouth Rock Racing\'s events have the potential for small participant fields, so there was a shot I could get a podium finish! Then I saw that guy... yeah, that guy in the photo to the right. Wearing the neon. The guy was decked out in matching neon Brooks gear...he looked like he was sponsored by them the way he was decked out (not a bad thing...go you!). He looked like he meant business. I actually cracked a joke...something like \"guess I\'m not winning THIS one!\". By the time we finished...shocker...he won 1st place.
![](\"http://2.bp.blogspot.com/-GxIWz-znXIs/U2OJ5whyAMI/AAAAAAAAHEY/rKx8Zhbisi8/s1600/DSCN8889+(2).JPG\")
The course was good to me, though. The beginning, as I said, was a bit hilly. That was a good challenge, but I\'m used to hills (and trying to train on them more often) so it wasn\'t that bad. Once we got into the woodsy park area I pushed myself a little more to maintain/improve my pace - I could tell I was up with the leaders and I wanted to keep it that way. I also saw my buddy (and brother Freemason from my lodge) Chris behind me - no offense brother...but I wasn\'t letting you get ahead of me ;).
Once we hit the turnaround and I saw the leaders coming back at me I knew exactly what place I was in...and what I COULD finish in. I pushed it, and right at the 2 mile marker I broke away and pushed to the 4th place spot. I maintained my distance and widened the gap ever so slightly as we made our way back along the last mile. When we got within .5 miles there was even a police escort along the busy street! How cool was that to run behind a cop car again :D.
As we got to the final corner and the home stretch, the Race Director (Craig) was there cheering you on and waving you down that last stretch of road to the finish line. I finished 4th place overall (out of 21) with a time of 24:14. Not too shabby :).
Once again, Plymouth Rock Racing nails it
Craig and his team really know what they\'re doing! Great course, well-organized, good people, and a fun race experience. There may not be a big ridiculous booze-filled post-race party...but so what?! Sometimes it\'s nice to go run a good race, have THAT be the focus, and enjoy a laid-back day of running. Maybe next time I can hit a local bar with the RD and grab a drink after the race is all broken down. That\'d be nice.
So in case you couldn\'t tell...I HIGHLY recommend finding one of Plymouth Rock Racing\'s events and registering for it. You won\'t be disappointed :). Check them out at www.PlymouthRockRacing.com
PS - see those sweet photos?
I have added to my Rolodex of people :) I now count among my friends an up-and-coming photographer! She does lots of weddings and engagements, but had decided that sports is a good area to branch out into, and she\'s learning right alongside me! All of the actual photos (rather than clipart) in this article were taken by her! You can find Keri and Sees The Day Photography here.
And after alllll that...I hopped in my car, went back across town and got ready for my leg of the 26.2 Challenge. Keri brought her camera and ran all over creation with me too! More on that tomorrow :)','A Lesson In Double-Booking Pt. 1 - Herring Run Classic 5K Recap','','publish','open','open','','a-lesson-in-double-booking-pt-1-herring-run-classic-5k-recap','','','2017-01-18 07:40:07','2017-01-18 12:40:07','',0,'http://50.87.248.94/~sothisj4/?p=69',0,'post','',0),(70,1,'2014-04-18 09:30:00','2014-04-18 13:30:00','This past weekend I had another running first...another thing crossed off of my \"Running Bucket List\" - My first mud run!
![](\"http://2.bp.blogspot.com/-Wsvw6sxJABo/U05fgJqQ5TI/AAAAAAAAG-4/g5lFPLagYP0/s1600/IMG_20140413_214213231.jpg\")
Frankly, I\'m shocked my bib (number) survived! This past Saturday I ran Mass Mayhem - a four mile obstacle race going up and down Blandford Ski Area out in middle-of-nowhere Western MA. This race was SO much fun! Overall I have to say it definitely left a good impression on me, and left me hungry for more obstacle races! So how did it go? What happened? Just what is a \"real\" mud run like...and what do I mean by that? What room for improvement is there considering this was the inaugural run?
Let\'s chat...shall we?
Mass Mayhem... Where to begin?
I cannot even begin to describe to you how much I have fallen in love with Health & Fitness. As part of that, I fell in love with running, and now... Obstacle Racing! It\'s tough to describe...but at the end of the day I can just say...it\'s so freaking FUN! It\'s exhilarating! There\'s a certain rush you get, a certain sense of success and accomplishment when you\'re able to hoist yourself over a 6 foot wall just a little easier than last time...when you\'re able to do an obstacle you couldn\'t do before...when you finish just a little faster than you did last time...
But I digress.
![](\"http://4.bp.blogspot.com/-8e59QZE2p2w/UxcbZt_XbZI/AAAAAAAAGkE/wyY_Jt8TtEw/s1600/MassMayhemLogo.jpg\")
Mass Mayhem - This was THE FIRST Mass Mayhem, and as such there was a lot of success, a lot of new experiences, and some lessons learned / room for improvement (both for runners AND race team). I\'m sure the Race Director and his team learned a lot of lessons and filed away a lot of ideas for next time.
For The Basics (just in case you didn\'t see the pre-race breakdown) - This race was put on by the Type-One team.
What is Type-One?
![](\"http://1.bp.blogspot.com/-cnIEGcQiHmY/Uxcmj8m-y2I/AAAAAAAAGk0/rkmoYiQX88c/s1600/Type-One-Logo-White-Black.png\")
Straight from their Facebook - \"Type One was founded with the sole purpose and objective to increase public awareness and to find a cure through research for Type One Diabetes.\"
Prior to Mass Mayhem, Type-One had put on Renegade Run twice - Renegade Run is another OCR they hold in Hingham, MA. Some races are for profit, some races donate their proceeds to charity - Type-One donates the proceeds of THEIR races to Type-One Diabetes causes...so while you\'re getting muddy and suffering you can feel good about that.
Location, Location, Location.
With Obstacle Racing - location is everything...Tyson and the Type-One team picked a great one! Your entire race can be predicated on your location - is it a ski mountain? Is it flat terrain? Is it moderately hilly? How about altitude - will there be snow? Man-made or natural pools of water? Man-made or natural obstacles? All of these can depend on your location. This race happened at Blandford Ski Area, a ski mountain owned and operated by Springfield Ski Club. In case you\'re wondering...Blandford is pretty much in the middle of nowhere. I thought I had a pretty good grasp of Western Massachusetts...I was wrong. It WAS a great pick thought - this mountain afforded Mass Mayhem some great advantages.
![](\"http://3.bp.blogspot.com/-5EyED9Kuw3o/U0_AjAxMeXI/AAAAAAAAG_Q/0YWHLw0t-SM/s1600/Mass-Mayhem-Course-Map.png\")
So here\'s the course, to the left. The dot at the bottom by the \"pump house\" is the starting line - the yellow line is the course. If you follow that line, you\'ll see we went up and down the mountain SIX TIMES. I saw markers on some of those slopes...black diamond. Here I thought I was gonna run right up it...but after a couple minutes of chugging away...I realized I had to just kinda power-walk up. That\'s about how the whole race went. Doing something like this on a mountain was a lot tougher than I had anticipated.
Something I LOVED about Mass Mayhem that I don\'t think other obstacle races necessarily nail - it had it all. It had mud, water, even SNOW! There was a lot of different terrain to cover, and it made for a well-rounded course. The mountain itself was like an additional obstacle, which I liked.
Speaking of obstacles...
![](\"http://2.bp.blogspot.com/--B8uSLHMt7M/U0_GBOnVbsI/AAAAAAAAG_g/JWTB-7qKNno/s1600/-d8159d57f98aa7fd.jpg\")
Photo from MassLive.com
Let\'s talk about those.
I\'m pretty sure they said there was about 20 obstacles. I wasn\'t exactly counting as I ran the course, but there WAS a GoPro on my head, so I got footage from my perspective of the entire race.
On the Mass Mayhem website there is a \"course description\" page. On it, they give the image of the course I used above and a \"sneak peek\" of some of the obstacles we can expect on the course. They all did appear, just took me a second to match up the \"sneak peek\" description on the site to the actual obstacle on the course. I\'m not entirely sure I remember the \"Mayhem Web\"...maybe it didn\'t manifest in quite the way they imagined? Who knows.
Before I go into the video and my experience with the obstacles themselves...
Overall Impressions?
![](\"http://3.bp.blogspot.com/-oqmWK1ECrqw/U1AbUjj03VI/AAAAAAAAHAc/G5Dr1JDrLh8/s1600/IMG_20140412_125009536_HDR.jpg\")
Me and Tyson, the Race Director
Overall, I had a ton of fun! There were a lot of great things about this race! I have to give major credit to Tyson and the rest of the race organizers - this race was VERY well put-together. These guys had everything covered from soup to nuts. Registration was a snap, there was good pre-race info so we weren\'t left guessing, on-site help was plentiful and it was easy to find everything we needed. Race-day check-in was easy too, and the racer packet was even neatly organized into a labeled zip-lock bag with some aspirin in it for after the mountain had its way with you. The race and all the waves (as far as I know) started prompt and on-time, and the course was NOT over-crowded. One of the things that bugged me about the Fenway Spartan Sprint was how LONG I had to wait for some of the obstacles. No worries of that sort this time! VERY short waits, when there were any. There were also plenty of goodies for racers, including PLENTY of water and bananas, more than enough finisher\'s medals, a free beer, and (LOTS of) food was available for purchase. There was even a big area to hose off after the race! Thanks!
As far as obstacles go, overall I was happy. I didn\'t feel like they were crazy hard - as a matter of fact, I was able to complete all of them! Without cheating or skimping! The obstacles were well-built, which is important, and kind of no-frills, which is perfectly fine. They don\'t need to be fancy - they need to be FUNCTIONAL.
![](\"http://2.bp.blogspot.com/-JEZbWAYSLQk/U1Ab2PT7DvI/AAAAAAAAHAo/I5jPw_OSDi4/s1600/IMG_20140412_114722402_HDR.jpg\")
I suppose the only improvements I would like to see for next time, in terms of obstacles, would be some more challenging/difficult obstacles...and honestly? Just plain more obstacles. I liked that there was some trail running in-between, and I certainly appreciate that the mountain itself (and our six ascents and descents) was an obstacle in and of itself...but it felt like there was even more running in-between than there was in Blizzard Blast. That said, I\'m not sure where or how they would include more obstacles. I almost feel like in order to include more they\'d have to put them on an ascent or descent, or maybe on a narrow section of path they may not have wanted to stick an obstacle in. None of those options would be unheard of...but I\'m sure it would be a bunch more work. At any rate...just a thought, and I heard some other more seasoned racers say similar things (about more obstacles).
In a way, it\'s nice that the obstacles weren\'t insane or so tough I couldn\'t do some - that makes the race accessible. It brings Obstacle Racing to more people! Some super-hardcore events might scare people away, or make some people think it\'s out of their reach...but Mass Mayhem? People can do Mass Mayhem. That doesn\'t mean it\'s EASY...it means it\'s do-able. Again - I am not by any means saying it is wimpy. Climbing that mountain 6 times SUCKED (in the best way possible) and I certainly feel like I earned that finisher\'s medal you see right there. I think everyone else that crossed the finish line will say the same. Just a thought :)
I tried to run the course as much as I could, and I tried to get through the obstacles as quickly and efficiently as I could...but there\'s only so much you can tolerate running up a black diamond ski slope, so in the end, I power-walked a little more than I originally intended. I also took a little more time and care on some obstacles than I initially envisioned. At the end of the day, I finished in about 1 hour 16 minutes (official time is incorrect). I\'m pretty happy with that for a 4 mile OCR - if that were a standard 5K distance OCR I would\'ve finished in under an hour. I\'m happy :) and again, I definitely feel like I earned that finisher\'s medal (and beer). Speaking of beer, I MAY have ended up hanging out after the race finished...for about 5 hours...haha. The race cultivated a great sense of camaraderie and there was a friendly atmosphere - I was in a group photo pre-race with some members of the New England Spahtens OCR Team / Enthusiast Group, and I found them after the race! Below is me with Chris, Michelle and Nicole. I also had a nice chat with Heather, a fellow Spahten who runs Relentless Forward Commotion (check her out!).
![](\"http://1.bp.blogspot.com/-uH9xaJhk_xU/U1ApAHDrmxI/AAAAAAAAHBg/SbmJig1FqZk/s1600/IMG_20140412_144608466_HDR.jpg\")
If you read no further, know that it was a GREAT experience! It was a great event put on by some great people that was well-executed and benefited a great cause! What more can you ask for?! I HIGHLY recommend you check out their Renegade Run event in Hingham, MA and get yourself in line for Mass Mayhem when it comes back next spring! I know I\'m pretty pumped for it :)
SO, let\'s talk details - THE OBSTACLES! And my personal experience with them.
I won\'t bore you with 45 minutes of mountain-climbing video, but suffice it to say...I spent a LOT of time climbing up and down that damn mountain. Let\'s break down how this course went - I\'ll mention all the obstacles in order. I\'ll also include video - I won\'t show you EVERY obstacle...just some of my favorites :)
I mentioned there was a lot of mountain climbing, right? I swear, I felt like that first hill took FOREVER. In all reality, looking at the video, it was about 5 and a half minutes of going up. Felt like more. So after that first huge ascent and descent, what did we run into first?
The Classic Over/Unders
Pretty standard in Obstacle Racing world - 4 foot wall to go over, about 3 foot something-or-other (sawhorse, here) to go under. I enjoyed it :). Every time i come across a four foot wall I get excited because I know I can practically throw myself over it :D I like how the guy that blew by me clearly didn\'t understand the concept of \"over / under\".
After getting through that, it was a run up another nasty hill, back down a hill and on to -
Another staple of Obstacle Racing - the 6-Foot Wall
Three of them. This is another pretty standard obstacle, and one of my favorites! Why? It\'s a great gauge, for me, of my progress. Each time I\'ve come across a 6 Foot wall, I\'ve been able to hoist myself over it more easily. The other two obstacle races I\'ve run, I only came across one at a time...in Mass Mayhem there were three in a row! I DID have to take a quick breather before the third wall here...but I was able to get over all three AND carefully lower myself down the other side...not just drop like a stone. Turns out that was a wise choice - I heard over medic radios later in the race that a number of people were getting knee injuries because they dropped (hard) into the mud on the other side of those walls. Please, if you\'re doing an obstacle race (or even just a regular trail run) exercise a little caution.
After the walls there was a barbed wire crawl, and I had to get REALLY low in my military crawl for that! Even so, it caught my shirt at one point. Had to work for that obstacle. A little after that (and up an incline) there were some wooden crosses like you\'d see in a video of Normandy beach on D-Day (not super-tough). Next? Up more hill to get to...
The Monkey Bars
THIS. I was so happy about. Again, this is not an unusual obstacle - many many obstacle races have this. This isn\'t even any kind of super-hard or out-of-the-ordinary monkey bar...like ascending and descending...or made of beer kegs...
So WHY am I posting the video? Because I actually DID it this time! I\'ve never been able to really do monkey bars. During the Fenway Spartan Sprint I got halfway through and had to drop to the floor - I was slipping thanks to some sub-par gloves. This time? Nailed it.
Next was a partner carry (you switched off in the middle) which I did not do (and was told to skip) since I was not running with a buddy. That was kind of a bummer, not gonna lie. I guess I didn\'t really want to carry someone I don\'t know, so in the end I guess that\'s OK. That led directly to three incline walls with rope to help you up them. I may have just run directly up the first one. Then down a pretty good decline and around the corner to a classic balance beam series (nothing awful). After QUITE a bit of running down the mountain...
Ladies and Gentlemen...we have found THE MUD.
So...Remember that part where I said I\'ve never done a real \"mud run\" before? Yeah...this is one of those things that was just 100% missing. It was fun! Not, like, insanely challenging or anything...just fun. That\'s the point, right? Have fun? OK good - Mass Mayhem achieved it.
After that, there were two 8 foot walls connected by a cargo net over the top - yes, you crawled across. Back up the mountain and another 5 minute hike later (yes, really) we got to a water pit we had to wade through. Nothing awful, but it was INCREDIBLY cold. Another couple of minutes of hike up to a climbing wall straight up-and-down, another couple of minutes of hike to a cargo net up-and-down, and then the descent began again. There was a big drainage tube to crawl through - again, nothing really hard. More descent (like, a LOT more) and we then reached the last video I\'ll show...
The Tunnel
![](\"http://3.bp.blogspot.com/-cswqkIsiz3g/U1AlvVL1tiI/AAAAAAAAHBE/P7qF4huu59M/s1600/IMG_20140412_152511121.jpg\")
Just in case you hadn\'t had enough mud, here\'s where you can get a healthy helping. You had the choice to go through one of two tunnels or the trench on the outside. The only difference, really, was the tunnels were covered in plywood and the open trench was not. Oh, and some rocks. Ok...LOTS of rocks... I found that out once I got a few feet into the tunnel. I was very careful not to lose my bib on this one - thus my knees and forearms suffered. Nothing bad, just some scrapes and bruises. I\'d rather that than lose my bib.
\"The Tunnel\" is also presumably where Chris (one of the Spahtens I hung out with post-race) got this lovely gash on his arm. Did I mention there were rocks in there? Don\'t worry - he was ok. He didn\'t seem all too upset about the \"injury\", I think he was more peeved the bandage wouldn\'t stay on it. Frankly, I\'m not surprised...he was covered in mud!
![](\"http://4.bp.blogspot.com/-QraiXxwEbyc/U1AnPdNVulI/AAAAAAAAHBU/ouNyTExpPmU/s1600/IMG_20140412_113241508.jpg\")
After almost 10 minutes of ascent we reached a rope swing kinda thing - it was like swings at the playground, except the \"seat\" was hovering close to the ground and you stood on it. There was a rope overhead to steady yourself with. That was kind of challenging. We then ran aaaaaaaalllll the way down the mountain again and got to \"the frog pond\". It was a pond kinda thing in a massive pit (looked like a fenced in asteroid crater in the middle of nowhere) with about a good foot and a half of muck at the bottom you sank into. After that, we ran down the mountain to the last obstacle...
A sled hill!
Because come on...that\'s just plain FUN!
So there you have it. My experience in the first Mass Mayhem 4 mile obstacle race! Like I said, I had a ton of fun. I highly recommend it.
Will I be seeing you out there at the next one? :)','D. I.R. T. Y. - Mass Mayhem Mud Run Recap','','publish','open','open','','d-i-r-t-y-mass-mayhem-mud-run-recap','','','2017-01-18 07:41:14','2017-01-18 12:41:14','',0,'http://50.87.248.94/~sothisj4/?p=70',0,'post','',2),(71,1,'2014-04-11 14:15:00','2014-04-11 18:15:00','\"I can\'t believe I just did that!\"
![](\"http://4.bp.blogspot.com/-3VteV8kQRa0/UzAluwpZPoI/AAAAAAAAGs4/5mGik_RUbOk/s1600/Fools_Dual_Logo_2013.png\")
This past Sunday I ran the YuKanRun.com Fool\'s Dual Challenge. It was a 5K at 8 AM and a half-marathon at 9 AM. A combined 16.2 miles. It is the farthest I have ever run in one morning, and my greatest challenge to date. I was exhausted. I was sore. I was hungry as all hell...but I did it. Not only did I do it, but...well...I guess you\'ll have to keep reading to find out ;)
All I can say is...WHAT A DAY! I still can\'t believe I did that, and everyone I\'ve told so far looked at me like I was a nutball. For those of you who read my pre-race article about the Dual, you know what I\'m talking about. For those who didn\'t catch that, let me give you a brief breakdown:
![](\"http://1.bp.blogspot.com/-fUh7z0JC77c/UzAoBtLqR_I/AAAAAAAAGtI/Qu15w0TGh-s/s1600/yukanrunlogo.png\")
The YuKanRun.com Fool\'s Dual Challenge was a dual race put on by a race company called...you guessed it...YuKanRun.com. Their \"thing\" seems to be, well, making people run a LOT in one morning. \"Oh, you just finished a 5K? Go ahead and run a half-marathon!\" \"Oh, you had a nice mile run, you say? Go do a 5K, then grab a drink and run a half...then we\'ll talk!\"
The race director, Craig, is a very nice guy - I went back and forth with him via email a bit. I have to say, he and his team put together a very good race! Well-organized, well-run, and FUN!
So, what\'s the deal? How did this work?
![](\"http://1.bp.blogspot.com/-FEeO5Gx2044/U0fYoc0I9aI/AAAAAAAAGyo/ZWzY22Vwg_g/s1600/IMG_20140406_075941_661.jpg\")
Basically, it was dual races...and that was the challenge. At 8 am the 5K began. See that neon yellow person on the runners\' right of the starting line? That\'s me. Go ahead, zoom in. I finished in 25:21. I then had about a half hour to relax, stretch, lose layers, refuel...do whatever I needed to do to get ready for the half-marathon. At 9 am, the gun went off and the half-marathon started. There\'s your dual race, and there\'s the challenge.
I was worried about the 5K, not the half-marathon.
I said this in my pre-race article, but I\'ll say it again - The 13.1 was not my big concern - it was the 5K! When I go into a race, I go in with a certain mindset, approach, and set of expectations for my performance based on the race distance. A 5K is a VERY different mindset and approach than a half-marathon! I usually run out of gas and \"leave it all on the pavement\" when I run a race, no matter the distance...so having a half-marathon to deal with a half-hour after finishing a 5K... that was MY challenge. I had to make sure I paced myself and didn\'t go balls-to-the-wall in the 5K. A minute or minute and a half on my 5K time meant a lot more physical exertion, and could be the difference between great success and wild failure in the half-marathon. I had to pace myself. I had to try very hard to monitor my speed and keep myself under control. It was tough, but I had to remind myself over and over...today is not a PR day, today is about finishing.
With that mantra in mind, I ran two successful races, ran the farthest distance I\'ve done in one morning, and achieved a big accomplishment! More on that in a minute ;)
So, again...in my pre-race article I talked about the courses for the races. The 5K was, indeed a loop. On our approach driving to the race, we went up this gnarly hair-pin twisty steep hill, and Megan goes \"good thing you don\'t have to run on this road! It\'d already be blocked off.\"...guess what? I had to run down it. Thanks, babe. hah.It was a nice course though - classic rural New England, and not too bad difficulty-wise. The half-marathon course was just as advertised - a 6.5 mile out-and-back with a nice little loop for a turnaround. The elevation chart provided was also accurate...but I didn\'t realize exactly what it meant...more on that later.
Let\'s talk about the experience.
To be honest, I don\'t remember much of the 5K run. It was such a big morning and there was so much going on...it\'s all a blur. As we were leaving after the races, Megan pointed out \"race\" signs that had designated the course for runners, and I completely had no recollection of running on those roads! Weird. I remember pacing myself. I remember making a point to not go too hard, but still run a strong, respectable pace. I remember crossing the finish, seeing my time...and being a bit disappointed...but I knew it had to be done to achieve overall success. It\'s just all so BLURRY!
![](\"http://3.bp.blogspot.com/-vH-CWPgk1Zo/U0fhz9x9RLI/AAAAAAAAGzE/uW9WVTA1czo/s1600/IMG_20140406_090031_426.jpg\")
In contrast, I remember the half-marathon vividly. The picture to the left is right after the starting line - for some reason Runkeeper started before I actually began the race, so when I tried to \"start\" it when the gun was about to go off...it was already running! I had to scramble to stop, delete, and restart it, so for about the first .1 miles I was trying to start up my run. Once I got that taken care of, however, things went well. I remembered \"today is not a PR day\", and that thought carried me through and helped me not over-exert myself. Another thought flying through my head was one word - Endure. That was particularly poignant given I was running 16.2 miles total. And, of course, the shirt...It was the same shirt from the Hyannis Half - \"NO Limits - I Can, I Will\".
This race was all hills and headwinds! I guess it didn\'t really click in my head when I looked at the elevation chart...I\'m so used to running on Cape Cod that I was NOT mentally prepared for the hills I encountered! Thanks to Insanity: The Asylum...I knew how to handle it though! Haha...lean forward and do high-knees! Those headwinds...I have never experienced anything like that! It takes so much more effort to run against that! I managed, though. Every once in a while I had to refocus, recenter, and renew my efforts. I also had to occasionally fix my form - pull my elbows in towards my body, stop doing the loopy-leg dance...just generally tighten it up. I didn\'t run with a pace band this time (like I did for Hyannis) because, as I said...it was NOT a PR day...so I had to monitor my pace the \"old-fashioned\" way.
I had no urge to go to the water stops along the first half of the race - I had my own hydration source, and I\'d hydrate on my terms, when I was ready. I managed my water pretty well, but I did top off towards the end (people at the water tables were VERY nice). They also gave out energy gels along the course! I got a Gu Salted Caramel on the way out and a Clif Shot citrus on the way back! Hey, that\'s two less of my own I had to use, so I\'m not complaining :).
I got a little bit of a surprise when I got to around the 6-mile mark...I saw the \"Entering Rockport\" sign! Again, this was just me being oblivious to the world and it not \"clicking\" when I looked at the map of the course...but I distinctly remember thinking to myself \"we\'re seriously running all the FREAKING way to Rockport and back?!\" Yes, Darrell...pay attention next time. The scenery WAS nice though - classic rural New England the whole way.
![](\"http://2.bp.blogspot.com/-znlGtLvpR8w/U0fmF6l_uAI/AAAAAAAAGzU/IAJAn6ZtWys/s1600/4332-500h.jpg\")
The last half of the half-marathon was tough. Once I passed the turnaround (which was a nice little loop of road, not a hairpin turnaround) I started talking to myself in restaurant terms... \"7 miles...10.1 all day\" - literally just how it sounds - I had 7 miles down, and had run 10.1 all day (thanks to the 5K). I kept saying that each mile to remind myself to stay strong, run hard, and realize just how far I had actually gone...and how far I will have gone once I finish. To think...the accomplishment I was about to make by not only running two miles farther than I ever have...but to do it strong...something I failed to do on New Year\'s Eve Day when I ran 14 on a whim. Damnit...I prepared for this, and I was gonna SMASH IT! Once I got to the 10 mile mark...I knew I had a real opportunity to come in at about 2 hours - if I could keep it strong I might even meet or beat my sub-2 hour PR from the Hyannis Half! I just had to achieve 9 minute miles... Then the last two miles happened.
The last two miles were especially tough.
At that point...I had gone 14 miles in total. My body was tired. I was mentally tired. My little mental boosts of \"you DON\'T need to stop, you\'ve GOT this\" were starting to wear thin. The people cheering along the race course began to be very important. Seeing others chugging along also became important to me - usually I tune everything out and run my own race, but I had to know, at that point, that others were struggling and fighting along with me. I saw others taking walk breaks just like I was. I saw people who I passed earlier pass me. I passed some who had flown by me earlier...it was just one big fight to the finish.
The last mile was the worst.
![](\"http://4.bp.blogspot.com/-VQIok7aF6AU/U0fbJH3tG-I/AAAAAAAAGy0/uxvnu1vL5o4/s1600/IMG_20140406_110207_296.jpg\")
At just past the 12 mile marker for the half (15.1 overall) I started really feeling it in my right hamstring and left calf. My muscles were starting to let me know just how hard I had worked that morning. With about .6 to go, I think, my left calf cramped. Just once. Just to say hi. Just to challenge me. I had to stop, stretch my calves, and hit the pavement again. I refused to be beaten this close to the end. I had worked WAY too hard to nuke my time and limp over the finish. I did everything I knew to keep a calf cramp from happening...and kept on chugging. My left calf and the bottom of my right hamstring threatened to cramp for the entirety of that last half-mile...but I kept going. I could SEE the finish, and it was gonna feel good.
And it did.
![](\"http://3.bp.blogspot.com/-B9rK603SsRA/U0fqnG5I1OI/AAAAAAAAGzc/Qaba3necSsk/s1600/IMG_20140406_110210_516.jpg\")
I finished the half-marathon in 2:01:55!
Considering all the hills and headwinds I had to deal with, I\'m pretty happy about that! Oh, and there\'s that whole \"ran a 5K first\" thing too. I was thrilled! After finishing, I literally said out loud \"I can\'t believe I just did that!\" I then proceeded to stretch and eat A TON...I was so sore...but I could actually function! I was a wreck after the Hyannis Half...I was pooped, I was discombobulated and couldn\'t think, I was sore, and my legs almost didn\'t wanna work. After this...I felt pretty good actually.
![](\"http://1.bp.blogspot.com/-vMIAusZUCEg/U0fvdPkCf3I/AAAAAAAAGz8/OTxsFKXGbMg/s1600/IMG_20140411_070915785.jpg\")
Oh...Remember that big achievement I mentioned earlier?
I PLACED 3RD IN MY AGE GROUP FOR COMBINED TIME!
With a time of 25:21 in the 5K and 2:01:55.1 for the half, I had a combined 2:27:16.1 for the Dual...and clinched 3rd in the Male 19 - 29 age group by a commanding 19 minutes! They had a classic podium for winners for a photo op...but I don\'t have any photos from that. Why, you ask? The timing was messed up. My 5K results for some reason didn\'t register, which meant I also didn\'t show up in the Dual results - it was as if I had only run the half-marathon! I figured this out after the fact, and was pretty bummed. I realized, though, that this was in no way the race\'s fault - it was the timing company. I shot an email to the Race Director and submitted a timing error request with the timing company, and they were both super-helpful in getting it fixed! My official results now show up, and I can say that I officially snagged 3rd in the Male Open Age Group! The Race Director is even sending me out my age group award since, due to the error, I didn\'t get it AT the race! That\'s very nice of him :)
There were some cool people and parting gifts too!
![](\"http://4.bp.blogspot.com/-Vzr8KpEcCT4/U0fyMeKgVqI/AAAAAAAAG0Q/STLs5ImhIT4/s1600/IMG_20140406_110909_893.jpg\")
In the picture above you can see the finisher\'s medal - pretty sweet medal! My 3rd half-marathon, and my 3rd finisher\'s medal. It even has a nice ribbon, complete with the race company\'s logo on the back. They also were nice enough to include a 13.1 sticker for my car! I\'ve been meaning to get one of those... I also got a sweet string sackpack (actually well-built!) and a runner\'s visor (for doing the Dual). Oh, also...
I got to (re)meet Nicolas - the Perfect Fuel guy!
Within a few days (I hope) I\'ll have a product review up for Perfect Fuel. It\'s a performance chocolate, and I had it before both the 5K and the half-marathon. I love it. I think it tastes great, I like the idea and the science behind it, and I feel like it helped me in every run/race I\'ve used it in! Look for that article soon.
Overall, a great day and big success!
I\'m SO pleased with my overall performance and just the day in general! This was the greatest challenge I have taken on yet - I went in with a strategy/gameplan...and it worked! I did well, I pushed my limits, and I achieved what I wanted - I may not have placed in the 5K or the half-marathon individually, but I achieved a combined place...which is fine by me :) I also learned...I was wrong - I said that it was NOT going to be a PR day...but once again it didn\'t \"click\" - I gained a new distance PR - 16.2 miles! Chalk that up to a win.
*Bonus* - I took some video for my buddy Rick who\'s vlogging as part of his Falmouth Road Race training this year - you can see the video below!
So What\'s The Moral Of The Story?
I strongly recommend checking out www.YuKanRun.com and looking into their races! they\'re a ton of fun, a great challenge, and a great way to try something new and see just what you can do!
Just remember - If I can do crazy things like this, so can you. Pick a race, register, and take the plunge! You\'ll be amazed with what you can accomplish :)','FOOLISH! Fool\'s Dual Challenge 5K & 13.1 Recap','','publish','open','open','','foolish-fools-dual-challenge-5k-13-1-recap','','','2017-06-23 06:43:25','2017-06-23 10:43:25','',0,'http://50.87.248.94/~sothisj4/?p=71',0,'post','',0),(800,1,'2017-01-21 08:42:42','2017-01-21 13:42:42','\"I can\'t believe I just did that!\"
This past Sunday I ran the YuKanRun.com Fool\'s Dual Challenge. It was a 5K at 8 AM and a half-marathon at 9 AM. A combined 16.2 miles. It is the farthest I have ever run in one morning, and my greatest challenge to date. I was exhausted. I was sore. I was hungry as all hell...but I did it. Not only did I do it, but...well...I guess you\'ll have to keep reading to find out ;)
All I can say is...WHAT A DAY! I still can\'t believe I did that, and everyone I\'ve told so far looked at me like I was a nutball. For those of you who read my pre-race article about the Dual, you know what I\'m talking about. For those who didn\'t catch that, let me give you a brief breakdown:
The YuKanRun.com Fool\'s Dual Challenge was a dual race put on by a race company called...you guessed it...YuKanRun.com. Their \"thing\" seems to be, well, making people run a LOT in one morning. \"Oh, you just finished a 5K? Go ahead and run a half-marathon!\" \"Oh, you had a nice mile run, you say? Go do a 5K, then grab a drink and run a half...then we\'ll talk!\"
The race director, Craig, is a very nice guy - I went back and forth with him via email a bit. I have to say, he and his team put together a very good race! Well-organized, well-run, and FUN!
So, what\'s the deal? How did this work?
Basically, it was dual races...and that was the challenge. At 8 am the 5K began. See that neon yellow person on the runners\' right of the starting line? That\'s me. Go ahead, zoom in. I finished in 25:21. I then had about a half hour to relax, stretch, lose layers, refuel...do whatever I needed to do to get ready for the half-marathon. At 9 am, the gun went off and the half-marathon started. There\'s your dual race, and there\'s the challenge.
I was worried about the 5K, not the half-marathon.
I said this in my pre-race article, but I\'ll say it again - The 13.1 was not my big concern - it was the 5K! When I go into a race, I go in with a certain mindset, approach, and set of expectations for my performance based on the race distance. A 5K is a VERY different mindset and approach than a half-marathon! I usually run out of gas and \"leave it all on the pavement\" when I run a race, no matter the distance...so having a half-marathon to deal with a half-hour after finishing a 5K... that was MY challenge. I had to make sure I paced myself and didn\'t go balls-to-the-wall in the 5K. A minute or minute and a half on my 5K time meant a lot more physical exertion, and could be the difference between great success and wild failure in the half-marathon. I had to pace myself. I had to try very hard to monitor my speed and keep myself under control. It was tough, but I had to remind myself over and over...today is not a PR day, today is about finishing.
With that mantra in mind, I ran two successful races, ran the farthest distance I\'ve done in one morning, and achieved a big accomplishment! More on that in a minute ;)
So, again...in my pre-race article I talked about the courses for the races. The 5K was, indeed a loop. On our approach driving to the race, we went up this gnarly hair-pin twisty steep hill, and Megan goes \"good thing you don\'t have to run on this road! It\'d already be blocked off.\"...guess what? I had to run down it. Thanks, babe. hah.It was a nice course though - classic rural New England, and not too bad difficulty-wise. The half-marathon course was just as advertised - a 6.5 mile out-and-back with a nice little loop for a turnaround. The elevation chart provided was also accurate...but I didn\'t realize exactly what it meant...more on that later.
Let\'s talk about the experience.
To be honest, I don\'t remember much of the 5K run. It was such a big morning and there was so much going on...it\'s all a blur. As we were leaving after the races, Megan pointed out \"race\" signs that had designated the course for runners, and I completely had no recollection of running on those roads! Weird. I remember pacing myself. I remember making a point to not go too hard, but still run a strong, respectable pace. I remember crossing the finish, seeing my time...and being a bit disappointed...but I knew it had to be done to achieve overall success. It\'s just all so BLURRY!
In contrast, I remember the half-marathon vividly. The picture to the left is right after the starting line - for some reason Runkeeper started before I actually began the race, so when I tried to \"start\" it when the gun was about to go off...it was already running! I had to scramble to stop, delete, and restart it, so for about the first .1 miles I was trying to start up my run. Once I got that taken care of, however, things went well. I remembered \"today is not a PR day\", and that thought carried me through and helped me not over-exert myself. Another thought flying through my head was one word - Endure. That was particularly poignant given I was running 16.2 miles total. And, of course, the shirt...It was the same shirt from the Hyannis Half - \"NO Limits - I Can, I Will\".
This race was all hills and headwinds! I guess it didn\'t really click in my head when I looked at the elevation chart...I\'m so used to running on Cape Cod that I was NOT mentally prepared for the hills I encountered! Thanks to Insanity: The Asylum...I knew how to handle it though! Haha...lean forward and do high-knees! Those headwinds...I have never experienced anything like that! It takes so much more effort to run against that! I managed, though. Every once in a while I had to refocus, recenter, and renew my efforts. I also had to occasionally fix my form - pull my elbows in towards my body, stop doing the loopy-leg dance...just generally tighten it up. I didn\'t run with a pace band this time (like I did for Hyannis) because, as I said...it was NOT a PR day...so I had to monitor my pace the \"old-fashioned\" way.
I had no urge to go to the water stops along the first half of the race - I had my own hydration source, and I\'d hydrate on my terms, when I was ready. I managed my water pretty well, but I did top off towards the end (people at the water tables were VERY nice). They also gave out energy gels along the course! I got a Gu Salted Caramel on the way out and a Clif Shot citrus on the way back! Hey, that\'s two less of my own I had to use, so I\'m not complaining :).
I got a little bit of a surprise when I got to around the 6-mile mark...I saw the \"Entering Rockport\" sign! Again, this was just me being oblivious to the world and it not \"clicking\" when I looked at the map of the course...but I distinctly remember thinking to myself \"we\'re seriously running all the FREAKING way to Rockport and back?!\" Yes, Darrell...pay attention next time. The scenery WAS nice though - classic rural New England the whole way.
The last half of the half-marathon was tough. Once I passed the turnaround (which was a nice little loop of road, not a hairpin turnaround) I started talking to myself in restaurant terms... \"7 miles...10.1 all day\" - literally just how it sounds - I had 7 miles down, and had run 10.1 all day (thanks to the 5K). I kept saying that each mile to remind myself to stay strong, run hard, and realize just how far I had actually gone...and how far I will have gone once I finish. To think...the accomplishment I was about to make by not only running two miles farther than I ever have...but to do it strong...something I failed to do on New Year\'s Eve Day when I ran 14 on a whim. Damnit...I prepared for this, and I was gonna SMASH IT! Once I got to the 10 mile mark...I knew I had a real opportunity to come in at about 2 hours - if I could keep it strong I might even meet or beat my sub-2 hour PR from the Hyannis Half! I just had to achieve 9 minute miles... Then the last two miles happened.
The last two miles were especially tough.
At that point...I had gone 14 miles in total. My body was tired. I was mentally tired. My little mental boosts of \"you DON\'T need to stop, you\'ve GOT this\" were starting to wear thin. The people cheering along the race course began to be very important. Seeing others chugging along also became important to me - usually I tune everything out and run my own race, but I had to know, at that point, that others were struggling and fighting along with me. I saw others taking walk breaks just like I was. I saw people who I passed earlier pass me. I passed some who had flown by me earlier...it was just one big fight to the finish.
The last mile was the worst.
At just past the 12 mile marker for the half (15.1 overall) I started really feeling it in my right hamstring and left calf. My muscles were starting to let me know just how hard I had worked that morning. With about .6 to go, I think, my left calf cramped. Just once. Just to say hi. Just to challenge me. I had to stop, stretch my calves, and hit the pavement again. I refused to be beaten this close to the end. I had worked WAY too hard to nuke my time and limp over the finish. I did everything I knew to keep a calf cramp from happening...and kept on chugging. My left calf and the bottom of my right hamstring threatened to cramp for the entirety of that last half-mile...but I kept going. I could SEE the finish, and it was gonna feel good.
And it did.
I finished the half-marathon in 2:01:55!
Considering all the hills and headwinds I had to deal with, I\'m pretty happy about that! Oh, and there\'s that whole \"ran a 5K first\" thing too. I was thrilled! After finishing, I literally said out loud \"I can\'t believe I just did that!\" I then proceeded to stretch and eat A TON...I was so sore...but I could actually function! I was a wreck after the Hyannis Half...I was pooped, I was discombobulated and couldn\'t think, I was sore, and my legs almost didn\'t wanna work. After this...I felt pretty good actually.
Oh...Remember that big achievement I mentioned earlier?
I PLACED 3RD IN MY AGE GROUP FOR COMBINED TIME!
With a time of 25:21 in the 5K and 2:01:55.1 for the half, I had a combined 2:27:16.1 for the Dual...and clinched 3rd in the Male 19 - 29 age group by a commanding 19 minutes! They had a classic podium for winners for a photo op...but I don\'t have any photos from that. Why, you ask? The timing was messed up. My 5K results for some reason didn\'t register, which meant I also didn\'t show up in the Dual results - it was as if I had only run the half-marathon! I figured this out after the fact, and was pretty bummed. I realized, though, that this was in no way the race\'s fault - it was the timing company. I shot an email to the Race Director and submitted a timing error request with the timing company, and they were both super-helpful in getting it fixed! My official results now show up, and I can say that I officially snagged 3rd in the Male Open Age Group! The Race Director is even sending me out my age group award since, due to the error, I didn\'t get it AT the race! That\'s very nice of him :)
There were some cool people and parting gifts too!
In the picture above you can see the finisher\'s medal - pretty sweet medal! My 3rd half-marathon, and my 3rd finisher\'s medal. It even has a nice ribbon, complete with the race company\'s logo on the back. They also were nice enough to include a 13.1 sticker for my car! I\'ve been meaning to get one of those... I also got a sweet string sackpack (actually well-built!) and a runner\'s visor (for doing the Dual). Oh, also...
I got to (re)meet Nicolas - the Perfect Fuel guy!
Within a few days (I hope) I\'ll have a product review up for Perfect Fuel. It\'s a performance chocolate, and I had it before both the 5K and the half-marathon. I love it. I think it tastes great, I like the idea and the science behind it, and I feel like it helped me in every run/race I\'ve used it in! Look for that article soon.
Overall, a great day and big success!
I\'m SO pleased with my overall performance and just the day in general! This was the greatest challenge I have taken on yet - I went in with a strategy/gameplan...and it worked! I did well, I pushed my limits, and I achieved what I wanted - I may not have placed in the 5K or the half-marathon individually, but I achieved a combined place...which is fine by me :) I also learned...I was wrong - I said that it was NOT going to be a PR day...but once again it didn\'t \"click\" - I gained a new distance PR - 16.2 miles! Chalk that up to a win.
*Bonus* - I took some video for my buddy Rick who\'s vlogging as part of his Falmouth Road Race training this year - you can see the video below!
So What\'s The Moral Of The Story?
I strongly recommend checking out www.YuKanRun.com and looking into their races! they\'re a ton of fun, a great challenge, and a great way to try something new and see just what you can do!
Just remember - If I can do crazy things like this, so can you. Pick a race, register, and take the plunge! You\'ll be amazed with what you can accomplish :)','FOOLISH! Fool\'s Dual Challenge 5K & 13.1 Recap','','inherit','closed','closed','','71-revision-v1','','','2017-01-21 08:42:42','2017-01-21 13:42:42','',71,'http://sothisisfitness.com/2017/01/71-revision-v1.html',0,'revision','',0),(692,1,'2017-01-15 08:05:15','2017-01-15 13:05:15','\"I can\'t believe I just did that!\"
This past Sunday I ran the YuKanRun.com Fool\'s Dual Challenge. It was a 5K at 8 AM and a half-marathon at 9 AM. A combined 16.2 miles. It is the farthest I have ever run in one morning, and my greatest challenge to date. I was exhausted. I was sore. I was hungry as all hell...but I did it. Not only did I do it, but...well...I guess you\'ll have to keep reading to find out ;)
All I can say is...WHAT A DAY! I still can\'t believe I did that, and everyone I\'ve told so far looked at me like I was a nutball. For those of you who read my pre-race article about the Dual, you know what I\'m talking about. For those who didn\'t catch that, let me give you a brief breakdown:
The YuKanRun.com Fool\'s Dual Challenge was a dual race put on by a race company called...you guessed it...YuKanRun.com. Their \"thing\" seems to be, well, making people run a LOT in one morning. \"Oh, you just finished a 5K? Go ahead and run a half-marathon!\" \"Oh, you had a nice mile run, you say? Go do a 5K, then grab a drink and run a half...then we\'ll talk!\"
The race director, Craig, is a very nice guy - I went back and forth with him via email a bit. I have to say, he and his team put together a very good race! Well-organized, well-run, and FUN!
So, what\'s the deal? How did this work?
Basically, it was dual races...and that was the challenge. At 8 am the 5K began. See that neon yellow person on the runners\' right of the starting line? That\'s me. Go ahead, zoom in. I finished in 25:21. I then had about a half hour to relax, stretch, lose layers, refuel...do whatever I needed to do to get ready for the half-marathon. At 9 am, the gun went off and the half-marathon started. There\'s your dual race, and there\'s the challenge.
I was worried about the 5K, not the half-marathon.
I said this in my pre-race article, but I\'ll say it again - The 13.1 was not my big concern - it was the 5K! When I go into a race, I go in with a certain mindset, approach, and set of expectations for my performance based on the race distance. A 5K is a VERY different mindset and approach than a half-marathon! I usually run out of gas and \"leave it all on the pavement\" when I run a race, no matter the distance...so having a half-marathon to deal with a half-hour after finishing a 5K... that was MY challenge. I had to make sure I paced myself and didn\'t go balls-to-the-wall in the 5K. A minute or minute and a half on my 5K time meant a lot more physical exertion, and could be the difference between great success and wild failure in the half-marathon. I had to pace myself. I had to try very hard to monitor my speed and keep myself under control. It was tough, but I had to remind myself over and over...today is not a PR day, today is about finishing.
With that mantra in mind, I ran two successful races, ran the farthest distance I\'ve done in one morning, and achieved a big accomplishment! More on that in a minute ;)
So, again...in my pre-race article I talked about the courses for the races. The 5K was, indeed a loop. On our approach driving to the race, we went up this gnarly hair-pin twisty steep hill, and Megan goes \"good thing you don\'t have to run on this road! It\'d already be blocked off.\"...guess what? I had to run down it. Thanks, babe. hah.It was a nice course though - classic rural New England, and not too bad difficulty-wise. The half-marathon course was just as advertised - a 6.5 mile out-and-back with a nice little loop for a turnaround. The elevation chart provided was also accurate...but I didn\'t realize exactly what it meant...more on that later.
Let\'s talk about the experience.
To be honest, I don\'t remember much of the 5K run. It was such a big morning and there was so much going on...it\'s all a blur. As we were leaving after the races, Megan pointed out \"race\" signs that had designated the course for runners, and I completely had no recollection of running on those roads! Weird. I remember pacing myself. I remember making a point to not go too hard, but still run a strong, respectable pace. I remember crossing the finish, seeing my time...and being a bit disappointed...but I knew it had to be done to achieve overall success. It\'s just all so BLURRY!
In contrast, I remember the half-marathon vividly. The picture to the left is right after the starting line - for some reason Runkeeper started before I actually began the race, so when I tried to \"start\" it when the gun was about to go off...it was already running! I had to scramble to stop, delete, and restart it, so for about the first .1 miles I was trying to start up my run. Once I got that taken care of, however, things went well. I remembered \"today is not a PR day\", and that thought carried me through and helped me not over-exert myself. Another thought flying through my head was one word - Endure. That was particularly poignant given I was running 16.2 miles total. And, of course, the shirt...It was the same shirt from the Hyannis Half - \"NO Limits - I Can, I Will\".
This race was all hills and headwinds! I guess it didn\'t really click in my head when I looked at the elevation chart...I\'m so used to running on Cape Cod that I was NOT mentally prepared for the hills I encountered! Thanks to Insanity: The Asylum...I knew how to handle it though! Haha...lean forward and do high-knees! Those headwinds...I have never experienced anything like that! It takes so much more effort to run against that! I managed, though. Every once in a while I had to refocus, recenter, and renew my efforts. I also had to occasionally fix my form - pull my elbows in towards my body, stop doing the loopy-leg dance...just generally tighten it up. I didn\'t run with a pace band this time (like I did for Hyannis) because, as I said...it was NOT a PR day...so I had to monitor my pace the \"old-fashioned\" way.
I had no urge to go to the water stops along the first half of the race - I had my own hydration source, and I\'d hydrate on my terms, when I was ready. I managed my water pretty well, but I did top off towards the end (people at the water tables were VERY nice). They also gave out energy gels along the course! I got a Gu Salted Caramel on the way out and a Clif Shot citrus on the way back! Hey, that\'s two less of my own I had to use, so I\'m not complaining :).
I got a little bit of a surprise when I got to around the 6-mile mark...I saw the \"Entering Rockport\" sign! Again, this was just me being oblivious to the world and it not \"clicking\" when I looked at the map of the course...but I distinctly remember thinking to myself \"we\'re seriously running all the FREAKING way to Rockport and back?!\" Yes, Darrell...pay attention next time. The scenery WAS nice though - classic rural New England the whole way.
The last half of the half-marathon was tough. Once I passed the turnaround (which was a nice little loop of road, not a hairpin turnaround) I started talking to myself in restaurant terms... \"7 miles...10.1 all day\" - literally just how it sounds - I had 7 miles down, and had run 10.1 all day (thanks to the 5K). I kept saying that each mile to remind myself to stay strong, run hard, and realize just how far I had actually gone...and how far I will have gone once I finish. To think...the accomplishment I was about to make by not only running two miles farther than I ever have...but to do it strong...something I failed to do on New Year\'s Eve Day when I ran 14 on a whim. Damnit...I prepared for this, and I was gonna SMASH IT! Once I got to the 10 mile mark...I knew I had a real opportunity to come in at about 2 hours - if I could keep it strong I might even meet or beat my sub-2 hour PR from the Hyannis Half! I just had to achieve 9 minute miles... Then the last two miles happened.
The last two miles were especially tough.
At that point...I had gone 14 miles in total. My body was tired. I was mentally tired. My little mental boosts of \"you DON\'T need to stop, you\'ve GOT this\" were starting to wear thin. The people cheering along the race course began to be very important. Seeing others chugging along also became important to me - usually I tune everything out and run my own race, but I had to know, at that point, that others were struggling and fighting along with me. I saw others taking walk breaks just like I was. I saw people who I passed earlier pass me. I passed some who had flown by me earlier...it was just one big fight to the finish.
The last mile was the worst.
At just past the 12 mile marker for the half (15.1 overall) I started really feeling it in my right hamstring and left calf. My muscles were starting to let me know just how hard I had worked that morning. With about .6 to go, I think, my left calf cramped. Just once. Just to say hi. Just to challenge me. I had to stop, stretch my calves, and hit the pavement again. I refused to be beaten this close to the end. I had worked WAY too hard to nuke my time and limp over the finish. I did everything I knew to keep a calf cramp from happening...and kept on chugging. My left calf and the bottom of my right hamstring threatened to cramp for the entirety of that last half-mile...but I kept going. I could SEE the finish, and it was gonna feel good.
And it did.
I finished the half-marathon in 2:01:55!
Considering all the hills and headwinds I had to deal with, I\'m pretty happy about that! Oh, and there\'s that whole \"ran a 5K first\" thing too. I was thrilled! After finishing, I literally said out loud \"I can\'t believe I just did that!\" I then proceeded to stretch and eat A TON...I was so sore...but I could actually function! I was a wreck after the Hyannis Half...I was pooped, I was discombobulated and couldn\'t think, I was sore, and my legs almost didn\'t wanna work. After this...I felt pretty good actually.
Oh...Remember that big achievement I mentioned earlier?
I PLACED 3RD IN MY AGE GROUP FOR COMBINED TIME!
With a time of 25:21 in the 5K and 2:01:55.1 for the half, I had a combined 2:27:16.1 for the Dual...and clinched 3rd in the Male 19 - 29 age group by a commanding 19 minutes! They had a classic podium for winners for a photo op...but I don\'t have any photos from that. Why, you ask? The timing was messed up. My 5K results for some reason didn\'t register, which meant I also didn\'t show up in the Dual results - it was as if I had only run the half-marathon! I figured this out after the fact, and was pretty bummed. I realized, though, that this was in no way the race\'s fault - it was the timing company. I shot an email to the Race Director and submitted a timing error request with the timing company, and they were both super-helpful in getting it fixed! My official results now show up, and I can say that I officially snagged 3rd in the Male Open Age Group! The Race Director is even sending me out my age group award since, due to the error, I didn\'t get it AT the race! That\'s very nice of him :)
There were some cool people and parting gifts too!
In the picture above you can see the finisher\'s medal - pretty sweet medal! My 3rd half-marathon, and my 3rd finisher\'s medal. It even has a nice ribbon, complete with the race company\'s logo on the back. They also were nice enough to include a 13.1 sticker for my car! I\'ve been meaning to get one of those... I also got a sweet string sackpack (actually well-built!) and a runner\'s visor (for doing the Dual). Oh, also...
I got to (re)meet Nicolas - the Perfect Fuel guy!
Within a few days (I hope) I\'ll have a product review up for Perfect Fuel. It\'s a performance chocolate, and I had it before both the 5K and the half-marathon. I love it. I think it tastes great, I like the idea and the science behind it, and I feel like it helped me in every run/race I\'ve used it in! Look for that article soon.
Overall, a great day and big success!
I\'m SO pleased with my overall performance and just the day in general! This was the greatest challenge I have taken on yet - I went in with a strategy/gameplan...and it worked! I did well, I pushed my limits, and I achieved what I wanted - I may not have placed in the 5K or the half-marathon individually, but I achieved a combined place...which is fine by me :) I also learned...I was wrong - I said that it was NOT going to be a PR day...but once again it didn\'t \"click\" - I gained a new distance PR - 16.2 miles! Chalk that up to a win.
*Bonus* - I took some video for my buddy Rick who\'s vlogging as part of his Falmouth Road Race training this year - you can see the video below!
So What\'s The Moral Of The Story?
I strongly recommend checking out www.YuKanRun.com and looking into their races! they\'re a ton of fun, a great challenge, and a great way to try something new and see just what you can do!
Just remember - If I can do crazy things like this, so can you. Pick a race, register, and take the plunge! You\'ll be amazed with what you can accomplish :)','FOOLISH! Fool\'s Dual Challenge 5K & 13.1 Recap','','inherit','closed','closed','','71-revision-v1','','','2017-01-15 08:05:15','2017-01-15 13:05:15','',71,'http://sothisisfitness.com/2017/01/71-revision-v1.html',0,'revision','',0),(72,1,'2014-03-31 13:27:00','2014-03-31 17:27:00','This past weekend was jam-packed with awesome. Saturday I ran the April Fool\'s Four Miler put on by the Winner\'s Circle Running Club, Sunday I did the Spartan Race \"Spartan 300 Workout\" at Mohegan Sun...and right before the weekend started I got confirmation about a major development...
![](\"http://4.bp.blogspot.com/-kJtevBcc2KE/UzkA7O-M5YI/AAAAAAAAGvI/Dcg47jt5O_Y/s1600/aprilfools.jpg\")
I\'m going to save the Spartan workout for another article. Today\'s story is all about the April Fool\'s Road Race and my big announcement... So, that said...
The April Fool\'s Four Mile Road Race Was A Blast!
![](\"http://4.bp.blogspot.com/-zLLnrixtZ-c/UzkDqY5H87I/AAAAAAAAGvU/j-IOdeDwxj8/s1600/wcrclgo3.gif\")
I had a ton of fun at the race! There\'s so much to say about it! In order to understand a race like this, you have to understand the people putting it on - The Winner\'s Circle Running Club.
I had read the information online, but somehow it didn\'t click until I got there - The Winner\'s Circle is a sports bar. So this is a running club more or less based out of the bar. They meet at The Winner\'s Circle weekly for a run (and have a monthly meeting as well) and after the run...well...they have \"social hour\" at the bar! The club helps out with lots of local races...many of which they put on themselves! It also appears that they participate in USATF Grand Prix racing (look into if it you\'re curious).
I met a number of WCRC members at the post-race party...and enjoyed a number of libations with them...and I have to tell you they\'re a hoot and a half. The group I was with was a bunch of older guys, and man were they a tough crowd! They joke and pal around just like I\'m used to with my college fraternity brothers - it felt like these guys had been buddies for decades. I have to say, I felt very welcomed by them - I was easily 2 or 3 decades younger than most of them, and I felt just as much a part of the conversation as any of them seemed to.
I also (of course) made a point to meet the Race Director, Laurie. This woman was all. over. the. place. In a good way! I swear, I didn\'t see her stop moving until well into the post-race party, after most participants had left and it was down to the hardcore partyers and volunteers who finally got to relax. I have to give her and the WCRC folks a big hand for putting together a great race - well-organized, and a lot of fun!
This was also the first time I have ever had to do race-day registration. For some reason I wasn\'t sure up till the last minute that I was GOING to do this race, and by then it was too late for pre-registration online. I got there, walked in, filled out a form, and they handed me a bib. It was that easy. No hassle, no headache, no worries...no nothing! It was a breeze! I\'m not sure if this is how race-day registration USUALLY works, but I was impressed. Oh...speaking of the bibs...
![](\"http://4.bp.blogspot.com/-712oJgHdaYI/UzkIL0GdOII/AAAAAAAAGvg/jc_WeYt8zi4/s1600/IMG_20140330_234914371.jpg\")
EVERYONE was #0!
Hah. April Fool\'s, huh?
Everyone\'s ACTUAL number was up in the corner - I was 844. Those bibs made for a pretty hilarious scene at the start and finish though.
So...Back To The Race...
This was the 33rd running of WCRC\'s April Fool\'s race. After over 30 years of putting on the same race it\'s evident that it\'s survived so long because it\'s well-planned, well-executed, and fun for everyone. The course was an \"out-and-back\" - I\'m coming to appreciate them. I know I\'ve mentioned in other articles and recaps...but it\'s fun to start anticipating the turnaround as you watch the leaders come back at you toward the finish. It\'s also cool to see everyone else behind you after you go through the turnaround and head back towards the finish yourself. The course was VERY flat - no noteworthy hills or inclines to deal with. This was definitely a pleasant course and a fun run.
I\'ve run a number of 5K\'s, 5 Milers, and 10K\'s...but I\'ve never before run a USATF (U.S.A. Track & Field) Certified 4 mile race, so this was a bit of a different experience. Even though this race was about 1/3 longer than a 5K (4 miles vs. 3.1) I still tried to run it like I would run a 5K - hard, fast, and aggressive. I also tried to treat it like a 5K as far as walking was concerned (meaning DON\'T walk if I can help it). Overall, it went pretty well. I finished in 31:55.4 - 7:59 min/mile and 182nd of 825 overall (21st /41 Open age group)! Not bad for four miles, and not bad for not having run all week! Not to mention my lack of sleep the night before...I\'d say I\'m satisfied!
As I may have alluded to earlier...the post-race party at The Winner\'s Circle was a ton of fun - everyone got two beer tickets...but people just kept giving beer tickets to me! And the WCRC guys I was hanging out with kept bringing beer to the table and sliding some my way! I wasn\'t about to be rude and refuse, of course...
So 5 hours later I left The Winner\'s Circle. HAH. What a fun day! I highly recommend this race to anyone looking for a good time on an unusual distance. Again, BIG thanks to Laurie and the folks at the Winner\'s Circle Running Club for putting on a GREAT race!
![](\"http://3.bp.blogspot.com/-8TvWeuVbIQo/UzkLEf3wTCI/AAAAAAAAGvs/xlbsiMRQq64/s1600/IMG_20140329_111229243_HDR.jpg\")
While We\'re Busy Thanking people...
Most races I have someone there to support me - a friend, family member, etc. For this race my aunt Dorothy came out! Her husband (my uncle Joe) is an electrician and owns Flanagan Electric out of Newburyport, MA. Flanagan Electric was my sponsor for this race. I tried to be clever with my shirt and keep it \"electrical\" themed...I thought I did ok with \"Wired To Run\". I\'m very fortunate to be sponsored for so many races this year - my sponsors (and some generous RD\'s) are literally the only reason I am able to run this many races, so a big thank you to Flanagan Electric and my aunt and uncle is in order for making this race (and a few more to come) possible! If you\'re up in that neighborhood and need some electrical work done, call 978-463-4330 - Flanagan Electric does both residential and commercial. Who Knows...maybe I can get him to put together a website and/or a Facebook page! 21st Century, here we come!
On the topic of Sponsors...
ANNOUNCEMENT - I am a Team Armored Athlete!
![](\"http://1.bp.blogspot.com/-rMcJUTO6bpI/Uzlk1F2zpcI/AAAAAAAAGwA/fuu0T6R6eqA/s1600/00_armoredlogo15.png\")
Just in case I couldn\'t consider myself one in the traditional sense before...I am now officially a sponsored athlete! I\'ve been picked up by www.ArmoredNutrition.com as one of their Team Armored Athletes! I am beyond excited to be a part of Team Armored and look forward to what will come in this new relationship! You can check out my profile on Team Armored here!
I do my nutrition shopping at a combination of brick-and-mortar store and online store. One of my sponsors prior to Armored is a brick and mortar nutrition store - I love them to death! Both have their benefits, and I\'m not saying to stop going to the brick-and-mortar (not at ALL)...both have their place...
That said - I really believe in Armored Nutrition and what they have going on! They\'ve got incredible, honest customer service that\'s only a live chat or call away and their shipping is LIGHTNING quick! They have 7 warehouses across the country, so they can ship orders to MOST places within one day. Couple that with their incredible effort to get it packed and shipped as fast as possible (often same-day) and its at your door before you have time to turn around! I\'ll have to do an article soon on the benefits of brick-and-mortar vs. online...hmm...anyway...
![](\"http://1.bp.blogspot.com/-s3eBQN6O8vY/UzlnW6DVFiI/AAAAAAAAGwM/Dxyz96llP8w/s1600/runarmored.png\")
Check them out! Give Armored Nutrition a try and support my new team! Not only do they have kick-ass service and shipping, but their prices are actually pretty good too.
You can use coupon code \"RunArmored\" for 5% off your order to give them a whirl! Let them know Darrell sent you!
Look for me running for Team Armored in the future! Can\'t wait to take this on the road and see how it goes!
What\'s the moral of the story here?
Get Out Of Your Own Way! If you work hard, strive for it, and put yourself out there you WILL get what you\'re working for! I went through the list - it looks like, so far, I\'ll be running 32 races this year. Why on God\'s green earth would I do that? Like I\'ve said before - It\'s all about showing that it CAN be done! If I can go from a hopeless 300 lb lump on the couch resigned to a life of mediocrity and health issues to becoming a sponsored runner...there is no reason Joe Six-Pack can\'t get off the couch and start getting healthy! I\'ve said it before and I\'ll say it a million times more -
![](\"http://4.bp.blogspot.com/-zOLOwqzhF0k/UzlptV8FThI/AAAAAAAAGwY/RS8QvucfAa4/s1600/lyl-photo-collage.jpg\")
The Only Limits We Truly Have Are The Ones We Set For Ourselves.
Stop limiting yourself, get out of your own way, and go get it! Happy Motivational Monday :)','April Fool\'s 4 Miler Recap & Team Armored','','publish','open','open','','april-fools-4-miler-recap-team-armored','','','2017-01-18 07:41:52','2017-01-18 12:41:52','',0,'http://50.87.248.94/~sothisj4/?p=72',0,'post','',0),(759,1,'2017-01-18 06:27:38','2017-01-18 11:27:38','This past weekend was jam-packed with awesome. Saturday I ran the April Fool\'s Four Miler put on by the Winner\'s Circle Running Club, Sunday I did the Spartan Race \"Spartan 300 Workout\" at Mohegan Sun...and right before the weekend started I got confirmation about a major development...
I\'m going to save the Spartan workout for another article. Today\'s story is all about the April Fool\'s Road Race and my big announcement... So, that said...
The April Fool\'s Four Mile Road Race Was A Blast!
I had a ton of fun at the race! There\'s so much to say about it! In order to understand a race like this, you have to understand the people putting it on - The Winner\'s Circle Running Club.
I had read the information online, but somehow it didn\'t click until I got there - The Winner\'s Circle is a sports bar. So this is a running club more or less based out of the bar. They meet at The Winner\'s Circle weekly for a run (and have a monthly meeting as well) and after the run...well...they have \"social hour\" at the bar! The club helps out with lots of local races...many of which they put on themselves! It also appears that they participate in USATF Grand Prix racing (look into if it you\'re curious).
I met a number of WCRC members at the post-race party...and enjoyed a number of libations with them...and I have to tell you they\'re a hoot and a half. The group I was with was a bunch of older guys, and man were they a tough crowd! They joke and pal around just like I\'m used to with my college fraternity brothers - it felt like these guys had been buddies for decades. I have to say, I felt very welcomed by them - I was easily 2 or 3 decades younger than most of them, and I felt just as much a part of the conversation as any of them seemed to.
I also (of course) made a point to meet the Race Director, Laurie. This woman was all. over. the. place. In a good way! I swear, I didn\'t see her stop moving until well into the post-race party, after most participants had left and it was down to the hardcore partyers and volunteers who finally got to relax. I have to give her and the WCRC folks a big hand for putting together a great race - well-organized, and a lot of fun!
This was also the first time I have ever had to do race-day registration. For some reason I wasn\'t sure up till the last minute that I was GOING to do this race, and by then it was too late for pre-registration online. I got there, walked in, filled out a form, and they handed me a bib. It was that easy. No hassle, no headache, no worries...no nothing! It was a breeze! I\'m not sure if this is how race-day registration USUALLY works, but I was impressed. Oh...speaking of the bibs...
EVERYONE was #0!
Hah. April Fool\'s, huh?
Everyone\'s ACTUAL number was up in the corner - I was 844. Those bibs made for a pretty hilarious scene at the start and finish though.
So...Back To The Race...
This was the 33rd running of WCRC\'s April Fool\'s race. After over 30 years of putting on the same race it\'s evident that it\'s survived so long because it\'s well-planned, well-executed, and fun for everyone. The course was an \"out-and-back\" - I\'m coming to appreciate them. I know I\'ve mentioned in other articles and recaps...but it\'s fun to start anticipating the turnaround as you watch the leaders come back at you toward the finish. It\'s also cool to see everyone else behind you after you go through the turnaround and head back towards the finish yourself. The course was VERY flat - no noteworthy hills or inclines to deal with. This was definitely a pleasant course and a fun run.
I\'ve run a number of 5K\'s, 5 Milers, and 10K\'s...but I\'ve never before run a USATF (U.S.A. Track & Field) Certified 4 mile race, so this was a bit of a different experience. Even though this race was about 1/3 longer than a 5K (4 miles vs. 3.1) I still tried to run it like I would run a 5K - hard, fast, and aggressive. I also tried to treat it like a 5K as far as walking was concerned (meaning DON\'T walk if I can help it). Overall, it went pretty well. I finished in 31:55.4 - 7:59 min/mile and 182nd of 825 overall (21st /41 Open age group)! Not bad for four miles, and not bad for not having run all week! Not to mention my lack of sleep the night before...I\'d say I\'m satisfied!
As I may have alluded to earlier...the post-race party at The Winner\'s Circle was a ton of fun - everyone got two beer tickets...but people just kept giving beer tickets to me! And the WCRC guys I was hanging out with kept bringing beer to the table and sliding some my way! I wasn\'t about to be rude and refuse, of course...
So 5 hours later I left The Winner\'s Circle. HAH. What a fun day! I highly recommend this race to anyone looking for a good time on an unusual distance. Again, BIG thanks to Laurie and the folks at the Winner\'s Circle Running Club for putting on a GREAT race!
While We\'re Busy Thanking people...
Most races I have someone there to support me - a friend, family member, etc. For this race my aunt Dorothy came out! Her husband (my uncle Joe) is an electrician and owns Flanagan Electric out of Newburyport, MA. Flanagan Electric was my sponsor for this race. I tried to be clever with my shirt and keep it \"electrical\" themed...I thought I did ok with \"Wired To Run\". I\'m very fortunate to be sponsored for so many races this year - my sponsors (and some generous RD\'s) are literally the only reason I am able to run this many races, so a big thank you to Flanagan Electric and my aunt and uncle is in order for making this race (and a few more to come) possible! If you\'re up in that neighborhood and need some electrical work done, call 978-463-4330 - Flanagan Electric does both residential and commercial. Who Knows...maybe I can get him to put together a website and/or a Facebook page! 21st Century, here we come!
On the topic of Sponsors...
ANNOUNCEMENT - I am a Team Armored Athlete!
Just in case I couldn\'t consider myself one in the traditional sense before...I am now officially a sponsored athlete! I\'ve been picked up by www.ArmoredNutrition.com as one of their Team Armored Athletes! I am beyond excited to be a part of Team Armored and look forward to what will come in this new relationship! You can check out my profile on Team Armored here!
I do my nutrition shopping at a combination of brick-and-mortar store and online store. One of my sponsors prior to Armored is a brick and mortar nutrition store - I love them to death! Both have their benefits, and I\'m not saying to stop going to the brick-and-mortar (not at ALL)...both have their place...
That said - I really believe in Armored Nutrition and what they have going on! They\'ve got incredible, honest customer service that\'s only a live chat or call away and their shipping is LIGHTNING quick! They have 7 warehouses across the country, so they can ship orders to MOST places within one day. Couple that with their incredible effort to get it packed and shipped as fast as possible (often same-day) and its at your door before you have time to turn around! I\'ll have to do an article soon on the benefits of brick-and-mortar vs. online...hmm...anyway...
Check them out! Give Armored Nutrition a try and support my new team! Not only do they have kick-ass service and shipping, but their prices are actually pretty good too.
You can use coupon code \"RunArmored\" for 5% off your order to give them a whirl! Let them know Darrell sent you!
Look for me running for Team Armored in the future! Can\'t wait to take this on the road and see how it goes!
What\'s the moral of the story here?
Get Out Of Your Own Way! If you work hard, strive for it, and put yourself out there you WILL get what you\'re working for! I went through the list - it looks like, so far, I\'ll be running 32 races this year. Why on God\'s green earth would I do that? Like I\'ve said before - It\'s all about showing that it CAN be done! If I can go from a hopeless 300 lb lump on the couch resigned to a life of mediocrity and health issues to becoming a sponsored runner...there is no reason Joe Six-Pack can\'t get off the couch and start getting healthy! I\'ve said it before and I\'ll say it a million times more -
The Only Limits We Truly Have Are The Ones We Set For Ourselves.
Stop limiting yourself, get out of your own way, and go get it! Happy Motivational Monday :)','April Fool\'s 4 Miler Recap & Team Armored','','inherit','closed','closed','','72-revision-v1','','','2017-01-18 06:27:38','2017-01-18 11:27:38','',72,'http://sothisisfitness.com/2017/01/72-revision-v1.html',0,'revision','',0),(697,1,'2017-01-15 08:05:40','2017-01-15 13:05:40','This past weekend was jam-packed with awesome. Saturday I ran the April Fool\'s Four Miler put on by the Winner\'s Circle Running Club, Sunday I did the Spartan Race \"Spartan 300 Workout\" at Mohegan Sun...and right before the weekend started I got confirmation about a major development...
I\'m going to save the Spartan workout for another article. Today\'s story is all about the April Fool\'s Road Race and my big announcement... So, that said...
The April Fool\'s Four Mile Road Race Was A Blast!
I had a ton of fun at the race! There\'s so much to say about it! In order to understand a race like this, you have to understand the people putting it on - The Winner\'s Circle Running Club.
I had read the information online, but somehow it didn\'t click until I got there - The Winner\'s Circle is a sports bar. So this is a running club more or less based out of the bar. They meet at The Winner\'s Circle weekly for a run (and have a monthly meeting as well) and after the run...well...they have \"social hour\" at the bar! The club helps out with lots of local races...many of which they put on themselves! It also appears that they participate in USATF Grand Prix racing (look into if it you\'re curious).
I met a number of WCRC members at the post-race party...and enjoyed a number of libations with them...and I have to tell you they\'re a hoot and a half. The group I was with was a bunch of older guys, and man were they a tough crowd! They joke and pal around just like I\'m used to with my college fraternity brothers - it felt like these guys had been buddies for decades. I have to say, I felt very welcomed by them - I was easily 2 or 3 decades younger than most of them, and I felt just as much a part of the conversation as any of them seemed to.
I also (of course) made a point to meet the Race Director, Laurie. This woman was all. over. the. place. In a good way! I swear, I didn\'t see her stop moving until well into the post-race party, after most participants had left and it was down to the hardcore partyers and volunteers who finally got to relax. I have to give her and the WCRC folks a big hand for putting together a great race - well-organized, and a lot of fun!
This was also the first time I have ever had to do race-day registration. For some reason I wasn\'t sure up till the last minute that I was GOING to do this race, and by then it was too late for pre-registration online. I got there, walked in, filled out a form, and they handed me a bib. It was that easy. No hassle, no headache, no worries...no nothing! It was a breeze! I\'m not sure if this is how race-day registration USUALLY works, but I was impressed. Oh...speaking of the bibs...
EVERYONE was #0!
Hah. April Fool\'s, huh?
Everyone\'s ACTUAL number was up in the corner - I was 844. Those bibs made for a pretty hilarious scene at the start and finish though.
So...Back To The Race...
This was the 33rd running of WCRC\'s April Fool\'s race. After over 30 years of putting on the same race it\'s evident that it\'s survived so long because it\'s well-planned, well-executed, and fun for everyone. The course was an \"out-and-back\" - I\'m coming to appreciate them. I know I\'ve mentioned in other articles and recaps...but it\'s fun to start anticipating the turnaround as you watch the leaders come back at you toward the finish. It\'s also cool to see everyone else behind you after you go through the turnaround and head back towards the finish yourself. The course was VERY flat - no noteworthy hills or inclines to deal with. This was definitely a pleasant course and a fun run.
I\'ve run a number of 5K\'s, 5 Milers, and 10K\'s...but I\'ve never before run a USATF (U.S.A. Track & Field) Certified 4 mile race, so this was a bit of a different experience. Even though this race was about 1/3 longer than a 5K (4 miles vs. 3.1) I still tried to run it like I would run a 5K - hard, fast, and aggressive. I also tried to treat it like a 5K as far as walking was concerned (meaning DON\'T walk if I can help it). Overall, it went pretty well. I finished in 31:55.4 - 7:59 min/mile and 182nd of 825 overall (21st /41 Open age group)! Not bad for four miles, and not bad for not having run all week! Not to mention my lack of sleep the night before...I\'d say I\'m satisfied!
As I may have alluded to earlier...the post-race party at The Winner\'s Circle was a ton of fun - everyone got two beer tickets...but people just kept giving beer tickets to me! And the WCRC guys I was hanging out with kept bringing beer to the table and sliding some my way! I wasn\'t about to be rude and refuse, of course...
So 5 hours later I left The Winner\'s Circle. HAH. What a fun day! I highly recommend this race to anyone looking for a good time on an unusual distance. Again, BIG thanks to Laurie and the folks at the Winner\'s Circle Running Club for putting on a GREAT race!
While We\'re Busy Thanking people...
Most races I have someone there to support me - a friend, family member, etc. For this race my aunt Dorothy came out! Her husband (my uncle Joe) is an electrician and owns Flanagan Electric out of Newburyport, MA. Flanagan Electric was my sponsor for this race. I tried to be clever with my shirt and keep it \"electrical\" themed...I thought I did ok with \"Wired To Run\". I\'m very fortunate to be sponsored for so many races this year - my sponsors (and some generous RD\'s) are literally the only reason I am able to run this many races, so a big thank you to Flanagan Electric and my aunt and uncle is in order for making this race (and a few more to come) possible! If you\'re up in that neighborhood and need some electrical work done, call 978-463-4330 - Flanagan Electric does both residential and commercial. Who Knows...maybe I can get him to put together a website and/or a Facebook page! 21st Century, here we come!
On the topic of Sponsors...
ANNOUNCEMENT - I am a Team Armored Athlete!
Just in case I couldn\'t consider myself one in the traditional sense before...I am now officially a sponsored athlete! I\'ve been picked up by www.ArmoredNutrition.com as one of their Team Armored Athletes! I am beyond excited to be a part of Team Armored and look forward to what will come in this new relationship! You can check out my profile on Team Armored here!
I do my nutrition shopping at a combination of brick-and-mortar store and online store. One of my sponsors prior to Armored is a brick and mortar nutrition store - I love them to death! Both have their benefits, and I\'m not saying to stop going to the brick-and-mortar (not at ALL)...both have their place...
That said - I really believe in Armored Nutrition and what they have going on! They\'ve got incredible, honest customer service that\'s only a live chat or call away and their shipping is LIGHTNING quick! They have 7 warehouses across the country, so they can ship orders to MOST places within one day. Couple that with their incredible effort to get it packed and shipped as fast as possible (often same-day) and its at your door before you have time to turn around! I\'ll have to do an article soon on the benefits of brick-and-mortar vs. online...hmm...anyway...
Check them out! Give Armored Nutrition a try and support my new team! Not only do they have kick-ass service and shipping, but their prices are actually pretty good too.
You can use coupon code \"RunArmored\" for 5% off your order to give them a whirl! Let them know Darrell sent you!
Look for me running for Team Armored in the future! Can\'t wait to take this on the road and see how it goes!
What\'s the moral of the story here?
Get Out Of Your Own Way! If you work hard, strive for it, and put yourself out there you WILL get what you\'re working for! I went through the list - it looks like, so far, I\'ll be running 32 races this year. Why on God\'s green earth would I do that? Like I\'ve said before - It\'s all about showing that it CAN be done! If I can go from a hopeless 300 lb lump on the couch resigned to a life of mediocrity and health issues to becoming a sponsored runner...there is no reason Joe Six-Pack can\'t get off the couch and start getting healthy! I\'ve said it before and I\'ll say it a million times more -
The Only Limits We Truly Have Are The Ones We Set For Ourselves.
Stop limiting yourself, get out of your own way, and go get it! Happy Motivational Monday :)','April Fool\'s 4 Miler Recap & Team Armored','','inherit','closed','closed','','72-revision-v1','','','2017-01-15 08:05:40','2017-01-15 13:05:40','',72,'http://sothisisfitness.com/2017/01/72-revision-v1.html',0,'revision','',0),(676,1,'2017-01-14 22:05:55','2017-01-15 03:05:55','This past weekend was jam-packed with awesome. Saturday I ran the April Fool\'s Four Miler put on by the Winner\'s Circle Running Club, Sunday I did the Spartan Race \"Spartan 300 Workout\" at Mohegan Sun...and right before the weekend started I got confirmation about a major development...
I\'m going to save the Spartan workout for another article. Today\'s story is all about the April Fool\'s Road Race and my big announcement... So, that said...
The April Fool\'s Four Mile Road Race Was A Blast!
I had a ton of fun at the race! There\'s so much to say about it! In order to understand a race like this, you have to understand the people putting it on - The Winner\'s Circle Running Club.
I had read the information online, but somehow it didn\'t click until I got there - The Winner\'s Circle is a sports bar. So this is a running club more or less based out of the bar. They meet at The Winner\'s Circle weekly for a run (and have a monthly meeting as well) and after the run...well...they have \"social hour\" at the bar! The club helps out with lots of local races...many of which they put on themselves! It also appears that they participate in USATF Grand Prix racing (look into if it you\'re curious).
I met a number of WCRC members at the post-race party...and enjoyed a number of libations with them...and I have to tell you they\'re a hoot and a half. The group I was with was a bunch of older guys, and man were they a tough crowd! They joke and pal around just like I\'m used to with my college fraternity brothers - it felt like these guys had been buddies for decades. I have to say, I felt very welcomed by them - I was easily 2 or 3 decades younger than most of them, and I felt just as much a part of the conversation as any of them seemed to.
I also (of course) made a point to meet the Race Director, Laurie. This woman was all. over. the. place. In a good way! I swear, I didn\'t see her stop moving until well into the post-race party, after most participants had left and it was down to the hardcore partyers and volunteers who finally got to relax. I have to give her and the WCRC folks a big hand for putting together a great race - well-organized, and a lot of fun!
This was also the first time I have ever had to do race-day registration. For some reason I wasn\'t sure up till the last minute that I was GOING to do this race, and by then it was too late for pre-registration online. I got there, walked in, filled out a form, and they handed me a bib. It was that easy. No hassle, no headache, no worries...no nothing! It was a breeze! I\'m not sure if this is how race-day registration USUALLY works, but I was impressed. Oh...speaking of the bibs...
EVERYONE was #0!
Hah. April Fool\'s, huh?
Everyone\'s ACTUAL number was up in the corner - I was 844. Those bibs made for a pretty hilarious scene at the start and finish though.
So...Back To The Race...
This was the 33rd running of WCRC\'s April Fool\'s race. After over 30 years of putting on the same race it\'s evident that it\'s survived so long because it\'s well-planned, well-executed, and fun for everyone. The course was an \"out-and-back\" - I\'m coming to appreciate them. I know I\'ve mentioned in other articles and recaps...but it\'s fun to start anticipating the turnaround as you watch the leaders come back at you toward the finish. It\'s also cool to see everyone else behind you after you go through the turnaround and head back towards the finish yourself. The course was VERY flat - no noteworthy hills or inclines to deal with. This was definitely a pleasant course and a fun run.
I\'ve run a number of 5K\'s, 5 Milers, and 10K\'s...but I\'ve never before run a USATF (U.S.A. Track & Field) Certified 4 mile race, so this was a bit of a different experience. Even though this race was about 1/3 longer than a 5K (4 miles vs. 3.1) I still tried to run it like I would run a 5K - hard, fast, and aggressive. I also tried to treat it like a 5K as far as walking was concerned (meaning DON\'T walk if I can help it). Overall, it went pretty well. I finished in 31:55.4 - 7:59 min/mile and 182nd of 825 overall (21st /41 Open age group)! Not bad for four miles, and not bad for not having run all week! Not to mention my lack of sleep the night before...I\'d say I\'m satisfied!
As I may have alluded to earlier...the post-race party at The Winner\'s Circle was a ton of fun - everyone got two beer tickets...but people just kept giving beer tickets to me! And the WCRC guys I was hanging out with kept bringing beer to the table and sliding some my way! I wasn\'t about to be rude and refuse, of course...
So 5 hours later I left The Winner\'s Circle. HAH. What a fun day! I highly recommend this race to anyone looking for a good time on an unusual distance. Again, BIG thanks to Laurie and the folks at the Winner\'s Circle Running Club for putting on a GREAT race!
While We\'re Busy Thanking people...
Most races I have someone there to support me - a friend, family member, etc. For this race my aunt Dorothy came out! Her husband (my uncle Joe) is an electrician and owns Flanagan Electric out of Newburyport, MA. Flanagan Electric was my sponsor for this race. I tried to be clever with my shirt and keep it \"electrical\" themed...I thought I did ok with \"Wired To Run\". I\'m very fortunate to be sponsored for so many races this year - my sponsors (and some generous RD\'s) are literally the only reason I am able to run this many races, so a big thank you to Flanagan Electric and my aunt and uncle is in order for making this race (and a few more to come) possible! If you\'re up in that neighborhood and need some electrical work done, call 978-463-4330 - Flanagan Electric does both residential and commercial. Who Knows...maybe I can get him to put together a website and/or a Facebook page! 21st Century, here we come!
On the topic of Sponsors...
ANNOUNCEMENT - I am a Team Armored Athlete!
Just in case I couldn\'t consider myself one in the traditional sense before...I am now officially a sponsored athlete! I\'ve been picked up by www.ArmoredNutrition.com as one of their Team Armored Athletes! I am beyond excited to be a part of Team Armored and look forward to what will come in this new relationship! You can check out my profile on Team Armored here!
I do my nutrition shopping at a combination of brick-and-mortar store and online store. One of my sponsors prior to Armored is a brick and mortar nutrition store - I love them to death! Both have their benefits, and I\'m not saying to stop going to the brick-and-mortar (not at ALL)...both have their place...
That said - I really believe in Armored Nutrition and what they have going on! They\'ve got incredible, honest customer service that\'s only a live chat or call away and their shipping is LIGHTNING quick! They have 7 warehouses across the country, so they can ship orders to MOST places within one day. Couple that with their incredible effort to get it packed and shipped as fast as possible (often same-day) and its at your door before you have time to turn around! I\'ll have to do an article soon on the benefits of brick-and-mortar vs. online...hmm...anyway...
Check them out! Give Armored Nutrition a try and support my new team! Not only do they have kick-ass service and shipping, but their prices are actually pretty good too.
You can use coupon code \"RunArmored\" for 5% off your order to give them a whirl! Let them know Darrell sent you!
Look for me running for Team Armored in the future! Can\'t wait to take this on the road and see how it goes!
What\'s the moral of the story here?
Get Out Of Your Own Way! If you work hard, strive for it, and put yourself out there you WILL get what you\'re working for! I went through the list - it looks like, so far, I\'ll be running 32 races this year. Why on God\'s green earth would I do that? Like I\'ve said before - It\'s all about showing that it CAN be done! If I can go from a hopeless 300 lb lump on the couch resigned to a life of mediocrity and health issues to becoming a sponsored runner...there is no reason Joe Six-Pack can\'t get off the couch and start getting healthy! I\'ve said it before and I\'ll say it a million times more -
The Only Limits We Truly Have Are The Ones We Set For Ourselves.
Stop limiting yourself, get out of your own way, and go get it! Happy Motivational Monday :)','April Fool\'s 4 Miler Recap & Team Armored','','inherit','closed','closed','','72-revision-v1','','','2017-01-14 22:05:55','2017-01-15 03:05:55','',72,'http://sothisisfitness.com/2017/01/72-revision-v1.html',0,'revision','',0),(675,1,'2017-01-14 22:05:50','2017-01-15 03:05:50','This past weekend was jam-packed with awesome. Saturday I ran the April Fool\'s Four Miler put on by the Winner\'s Circle Running Club, Sunday I did the Spartan Race \"Spartan 300 Workout\" at Mohegan Sun...and right before the weekend started I got confirmation about a major development...
I\'m going to save the Spartan workout for another article. Today\'s story is all about the April Fool\'s Road Race and my big announcement... So, that said...
The April Fool\'s Four Mile Road Race Was A Blast!
I had a ton of fun at the race! There\'s so much to say about it! In order to understand a race like this, you have to understand the people putting it on - The Winner\'s Circle Running Club.
I had read the information online, but somehow it didn\'t click until I got there - The Winner\'s Circle is a sports bar. So this is a running club more or less based out of the bar. They meet at The Winner\'s Circle weekly for a run (and have a monthly meeting as well) and after the run...well...they have \"social hour\" at the bar! The club helps out with lots of local races...many of which they put on themselves! It also appears that they participate in USATF Grand Prix racing (look into if it you\'re curious).
I met a number of WCRC members at the post-race party...and enjoyed a number of libations with them...and I have to tell you they\'re a hoot and a half. The group I was with was a bunch of older guys, and man were they a tough crowd! They joke and pal around just like I\'m used to with my college fraternity brothers - it felt like these guys had been buddies for decades. I have to say, I felt very welcomed by them - I was easily 2 or 3 decades younger than most of them, and I felt just as much a part of the conversation as any of them seemed to.
I also (of course) made a point to meet the Race Director, Laurie. This woman was all. over. the. place. In a good way! I swear, I didn\'t see her stop moving until well into the post-race party, after most participants had left and it was down to the hardcore partyers and volunteers who finally got to relax. I have to give her and the WCRC folks a big hand for putting together a great race - well-organized, and a lot of fun!
This was also the first time I have ever had to do race-day registration. For some reason I wasn\'t sure up till the last minute that I was GOING to do this race, and by then it was too late for pre-registration online. I got there, walked in, filled out a form, and they handed me a bib. It was that easy. No hassle, no headache, no worries...no nothing! It was a breeze! I\'m not sure if this is how race-day registration USUALLY works, but I was impressed. Oh...speaking of the bibs...
EVERYONE was #0!
Hah. April Fool\'s, huh?
Everyone\'s ACTUAL number was up in the corner - I was 844. Those bibs made for a pretty hilarious scene at the start and finish though.
So...Back To The Race...
This was the 33rd running of WCRC\'s April Fool\'s race. After over 30 years of putting on the same race it\'s evident that it\'s survived so long because it\'s well-planned, well-executed, and fun for everyone. The course was an \"out-and-back\" - I\'m coming to appreciate them. I know I\'ve mentioned in other articles and recaps...but it\'s fun to start anticipating the turnaround as you watch the leaders come back at you toward the finish. It\'s also cool to see everyone else behind you after you go through the turnaround and head back towards the finish yourself. The course was VERY flat - no noteworthy hills or inclines to deal with. This was definitely a pleasant course and a fun run.
I\'ve run a number of 5K\'s, 5 Milers, and 10K\'s...but I\'ve never before run a USATF (U.S.A. Track & Field) Certified 4 mile race, so this was a bit of a different experience. Even though this race was about 1/3 longer than a 5K (4 miles vs. 3.1) I still tried to run it like I would run a 5K - hard, fast, and aggressive. I also tried to treat it like a 5K as far as walking was concerned (meaning DON\'T walk if I can help it). Overall, it went pretty well. I finished in 31:55.4 - 7:59 min/mile and 182nd of 825 overall (21st /41 Open age group)! Not bad for four miles, and not bad for not having run all week! Not to mention my lack of sleep the night before...I\'d say I\'m satisfied!
As I may have alluded to earlier...the post-race party at The Winner\'s Circle was a ton of fun - everyone got two beer tickets...but people just kept giving beer tickets to me! And the WCRC guys I was hanging out with kept bringing beer to the table and sliding some my way! I wasn\'t about to be rude and refuse, of course...
So 5 hours later I left The Winner\'s Circle. HAH. What a fun day! I highly recommend this race to anyone looking for a good time on an unusual distance. Again, BIG thanks to Laurie and the folks at the Winner\'s Circle Running Club for putting on a GREAT race!
While We\'re Busy Thanking people...
Most races I have someone there to support me - a friend, family member, etc. For this race my aunt Dorothy came out! Her husband (my uncle Joe) is an electrician and owns Flanagan Electric out of Newburyport, MA. Flanagan Electric was my sponsor for this race. I tried to be clever with my shirt and keep it \"electrical\" themed...I thought I did ok with \"Wired To Run\". I\'m very fortunate to be sponsored for so many races this year - my sponsors (and some generous RD\'s) are literally the only reason I am able to run this many races, so a big thank you to Flanagan Electric and my aunt and uncle is in order for making this race (and a few more to come) possible! If you\'re up in that neighborhood and need some electrical work done, call 978-463-4330 - Flanagan Electric does both residential and commercial. Who Knows...maybe I can get him to put together a website and/or a Facebook page! 21st Century, here we come!
On the topic of Sponsors...
ANNOUNCEMENT - I am a Team Armored Athlete!
Just in case I couldn\'t consider myself one in the traditional sense before...I am now officially a sponsored athlete! I\'ve been picked up by www.ArmoredNutrition.com as one of their Team Armored Athletes! I am beyond excited to be a part of Team Armored and look forward to what will come in this new relationship! You can check out my profile on Team Armored here!
I do my nutrition shopping at a combination of brick-and-mortar store and online store. One of my sponsors prior to Armored is a brick and mortar nutrition store - I love them to death! Both have their benefits, and I\'m not saying to stop going to the brick-and-mortar (not at ALL)...both have their place...
That said - I really believe in Armored Nutrition and what they have going on! They\'ve got incredible, honest customer service that\'s only a live chat or call away and their shipping is LIGHTNING quick! They have 7 warehouses across the country, so they can ship orders to MOST places within one day. Couple that with their incredible effort to get it packed and shipped as fast as possible (often same-day) and its at your door before you have time to turn around! I\'ll have to do an article soon on the benefits of brick-and-mortar vs. online...hmm...anyway...
Check them out! Give Armored Nutrition a try and support my new team! Not only do they have kick-ass service and shipping, but their prices are actually pretty good too.
You can use coupon code \"RunArmored\" for 5% off your order to give them a whirl! Let them know Darrell sent you!
Look for me running for Team Armored in the future! Can\'t wait to take this on the road and see how it goes!
What\'s the moral of the story here?
Get Out Of Your Own Way! If you work hard, strive for it, and put yourself out there you WILL get what you\'re working for! I went through the list - it looks like, so far, I\'ll be running 32 races this year. Why on God\'s green earth would I do that? Like I\'ve said before - It\'s all about showing that it CAN be done! If I can go from a hopeless 300 lb lump on the couch resigned to a life of mediocrity and health issues to becoming a sponsored runner...there is no reason Joe Six-Pack can\'t get off the couch and start getting healthy! I\'ve said it before and I\'ll say it a million times more -
The Only Limits We Truly Have Are The Ones We Set For Ourselves.
Stop limiting yourself, get out of your own way, and go get it! Happy Motivational Monday :)','April Fool\'s 4 Miler Recap & Team Armored','','inherit','closed','closed','','72-revision-v1','','','2017-01-14 22:05:50','2017-01-15 03:05:50','',72,'http://sothisisfitness.com/2017/01/72-revision-v1.html',0,'revision','',0),(674,1,'2017-01-14 22:05:46','2017-01-15 03:05:46','This past weekend was jam-packed with awesome. Saturday I ran the April Fool\'s Four Miler put on by the Winner\'s Circle Running Club, Sunday I did the Spartan Race \"Spartan 300 Workout\" at Mohegan Sun...and right before the weekend started I got confirmation about a major development...
I\'m going to save the Spartan workout for another article. Today\'s story is all about the April Fool\'s Road Race and my big announcement... So, that said...
The April Fool\'s Four Mile Road Race Was A Blast!
I had a ton of fun at the race! There\'s so much to say about it! In order to understand a race like this, you have to understand the people putting it on - The Winner\'s Circle Running Club.
I had read the information online, but somehow it didn\'t click until I got there - The Winner\'s Circle is a sports bar. So this is a running club more or less based out of the bar. They meet at The Winner\'s Circle weekly for a run (and have a monthly meeting as well) and after the run...well...they have \"social hour\" at the bar! The club helps out with lots of local races...many of which they put on themselves! It also appears that they participate in USATF Grand Prix racing (look into if it you\'re curious).
I met a number of WCRC members at the post-race party...and enjoyed a number of libations with them...and I have to tell you they\'re a hoot and a half. The group I was with was a bunch of older guys, and man were they a tough crowd! They joke and pal around just like I\'m used to with my college fraternity brothers - it felt like these guys had been buddies for decades. I have to say, I felt very welcomed by them - I was easily 2 or 3 decades younger than most of them, and I felt just as much a part of the conversation as any of them seemed to.
I also (of course) made a point to meet the Race Director, Laurie. This woman was all. over. the. place. In a good way! I swear, I didn\'t see her stop moving until well into the post-race party, after most participants had left and it was down to the hardcore partyers and volunteers who finally got to relax. I have to give her and the WCRC folks a big hand for putting together a great race - well-organized, and a lot of fun!
This was also the first time I have ever had to do race-day registration. For some reason I wasn\'t sure up till the last minute that I was GOING to do this race, and by then it was too late for pre-registration online. I got there, walked in, filled out a form, and they handed me a bib. It was that easy. No hassle, no headache, no worries...no nothing! It was a breeze! I\'m not sure if this is how race-day registration USUALLY works, but I was impressed. Oh...speaking of the bibs...
EVERYONE was #0!
Hah. April Fool\'s, huh?
Everyone\'s ACTUAL number was up in the corner - I was 844. Those bibs made for a pretty hilarious scene at the start and finish though.
So...Back To The Race...
This was the 33rd running of WCRC\'s April Fool\'s race. After over 30 years of putting on the same race it\'s evident that it\'s survived so long because it\'s well-planned, well-executed, and fun for everyone. The course was an \"out-and-back\" - I\'m coming to appreciate them. I know I\'ve mentioned in other articles and recaps...but it\'s fun to start anticipating the turnaround as you watch the leaders come back at you toward the finish. It\'s also cool to see everyone else behind you after you go through the turnaround and head back towards the finish yourself. The course was VERY flat - no noteworthy hills or inclines to deal with. This was definitely a pleasant course and a fun run.
I\'ve run a number of 5K\'s, 5 Milers, and 10K\'s...but I\'ve never before run a USATF (U.S.A. Track & Field) Certified 4 mile race, so this was a bit of a different experience. Even though this race was about 1/3 longer than a 5K (4 miles vs. 3.1) I still tried to run it like I would run a 5K - hard, fast, and aggressive. I also tried to treat it like a 5K as far as walking was concerned (meaning DON\'T walk if I can help it). Overall, it went pretty well. I finished in 31:55.4 - 7:59 min/mile and 182nd of 825 overall (21st /41 Open age group)! Not bad for four miles, and not bad for not having run all week! Not to mention my lack of sleep the night before...I\'d say I\'m satisfied!
As I may have alluded to earlier...the post-race party at The Winner\'s Circle was a ton of fun - everyone got two beer tickets...but people just kept giving beer tickets to me! And the WCRC guys I was hanging out with kept bringing beer to the table and sliding some my way! I wasn\'t about to be rude and refuse, of course...
So 5 hours later I left The Winner\'s Circle. HAH. What a fun day! I highly recommend this race to anyone looking for a good time on an unusual distance. Again, BIG thanks to Laurie and the folks at the Winner\'s Circle Running Club for putting on a GREAT race!
While We\'re Busy Thanking people...
Most races I have someone there to support me - a friend, family member, etc. For this race my aunt Dorothy came out! Her husband (my uncle Joe) is an electrician and owns Flanagan Electric out of Newburyport, MA. Flanagan Electric was my sponsor for this race. I tried to be clever with my shirt and keep it \"electrical\" themed...I thought I did ok with \"Wired To Run\". I\'m very fortunate to be sponsored for so many races this year - my sponsors (and some generous RD\'s) are literally the only reason I am able to run this many races, so a big thank you to Flanagan Electric and my aunt and uncle is in order for making this race (and a few more to come) possible! If you\'re up in that neighborhood and need some electrical work done, call 978-463-4330 - Flanagan Electric does both residential and commercial. Who Knows...maybe I can get him to put together a website and/or a Facebook page! 21st Century, here we come!
On the topic of Sponsors...
ANNOUNCEMENT - I am a Team Armored Athlete!
Just in case I couldn\'t consider myself one in the traditional sense before...I am now officially a sponsored athlete! I\'ve been picked up by www.ArmoredNutrition.com as one of their Team Armored Athletes! I am beyond excited to be a part of Team Armored and look forward to what will come in this new relationship! You can check out my profile on Team Armored here!
I do my nutrition shopping at a combination of brick-and-mortar store and online store. One of my sponsors prior to Armored is a brick and mortar nutrition store - I love them to death! Both have their benefits, and I\'m not saying to stop going to the brick-and-mortar (not at ALL)...both have their place...
That said - I really believe in Armored Nutrition and what they have going on! They\'ve got incredible, honest customer service that\'s only a live chat or call away and their shipping is LIGHTNING quick! They have 7 warehouses across the country, so they can ship orders to MOST places within one day. Couple that with their incredible effort to get it packed and shipped as fast as possible (often same-day) and its at your door before you have time to turn around! I\'ll have to do an article soon on the benefits of brick-and-mortar vs. online...hmm...anyway...
Check them out! Give Armored Nutrition a try and support my new team! Not only do they have kick-ass service and shipping, but their prices are actually pretty good too.
You can use coupon code \"RunArmored\" for 5% off your order to give them a whirl! Let them know Darrell sent you!
Look for me running for Team Armored in the future! Can\'t wait to take this on the road and see how it goes!
What\'s the moral of the story here?
Get Out Of Your Own Way! If you work hard, strive for it, and put yourself out there you WILL get what you\'re working for! I went through the list - it looks like, so far, I\'ll be running 32 races this year. Why on God\'s green earth would I do that? Like I\'ve said before - It\'s all about showing that it CAN be done! If I can go from a hopeless 300 lb lump on the couch resigned to a life of mediocrity and health issues to becoming a sponsored runner...there is no reason Joe Six-Pack can\'t get off the couch and start getting healthy! I\'ve said it before and I\'ll say it a million times more -
The Only Limits We Truly Have Are The Ones We Set For Ourselves.
Stop limiting yourself, get out of your own way, and go get it! Happy Motivational Monday :)','April Fool\'s 4 Miler Recap & Team Armored','','inherit','closed','closed','','72-revision-v1','','','2017-01-14 22:05:46','2017-01-15 03:05:46','',72,'http://sothisisfitness.com/2017/01/72-revision-v1.html',0,'revision','',0),(73,1,'2014-03-24 13:59:00','2014-03-24 17:59:00','In two short weeks I\'m going to be doing something VERY silly. Foolish, even. It\'s called the Fool\'s Dual Challenge, and it\'s going to be the greatest test I\'ve put myself through so far.
![](\"http://4.bp.blogspot.com/-3VteV8kQRa0/UzAluwpZPoI/AAAAAAAAGs0/NRUrM7Dadfk/s1600/Fools_Dual_Logo_2013.png\")
That\'s Right. The Fool\'s Dual Challenge features both Half Marathon AND 5K road races. \"What\'s wrong with that?\" you might ask? \"Plenty of races feature more than one distance.\" - you would be correct. But this is the Fool\'s Dual Challenge...so of course, I\'ll be running both. \"So? There are race challenges that feature more than one race in a weekend! Disney, for instance! Dopey Challenge, anyone?\" Yes, that\'s fair, there ARE challenges like that...but those are back to back days...
And this is back to back in the same morning.
Therein lies the key difference :)
I\'ll probably hate myself for this...but I HAD to do it! I mean, come on! What a unique concept! I\'ve never seen a race challenge that has you go back to back races in the same day! That\'s just silly! So of course, I had to go for it.
Who would put this together? Crazy People?!
![](\"http://3.bp.blogspot.com/-fUh7z0JC77c/UzAoBtLqR_I/AAAAAAAAGtE/DN7hrmhmGx4/s1600/yukanrunlogo.png\")
The race management company that put together this insane test of willpower and endurance is
YuKanRun.com.Of course, with an idea this incredible and unique...this is not the only race like this they do. As a matter of fact, every race they put on is structured like this! YuKanRun.com is based out of Rockport, MA, and that\'s the general neighborhood in which it seems all their races take place (Gloucester, Rockport, etc). This is GREAT NEWS for runners...you\'ll get some stunning views along the race courses - this is something I\'m REALLY coming to appreciate as a runner. It seems YuKanRun.com really wants to offer athletes a new, unique challenge, but they cater to everyone! If you aren\'t quite foolish enough for both races back to back, you can do just the 5K, or just the 13.1! But I digress...
How does this work...exactly?
The morning of April 6th, 2014 I will show up at O\'Malley Middle School in Gloucester, MA (early of course) to pick up my packet. When 8 am comes, the gun goes off and we start the 5K. Once we finish, it\'s time to try to stretch, rest, recuperate, re-fuel, re-hydrate and find a port-o-potty...because once 9 am hits, the gun goes off and the half marathon starts!
Yes, that\'s right - the 5K starts at 8 am and the 13.1 starts at 9 am. That means I\'ll have about a half hour to \"rest\". YIKES! I think that might be the craziest part of the whole thing - how close together these races are! Presumably, that means the only people who would be crazy enough to do this challenge are people that can finish a 5K in a half hour or better.
![](\"http://1.bp.blogspot.com/-5jpa_oCrNDw/UzA0fKTbRzI/AAAAAAAAGtQ/b0lOjua_ZI0/s1600/FoolsDualTshirtMockup.jpg\")
You get some pretty sweet swag for running, though! All participants (5K, 13.1, and Fool\'s Dual Challenge) get this sweet shirt, 13.1 runners get a finisher\'s medal, and those doing the Challenge get what I\'m told is a sweet running visor. Not sure if I\'ll actually wear it running since I usually just go with a sweatband, but I\'ll proudly hang it from my medal rack (which I\'ve yet to buy/make...).
What about the race courses themselves?
I looked at the maps they offer online - the 5K looks to be a nice little loop...should be a very pleasant run with some great scenery! The half-marathon is an out-and-back course - both half-marathons I\'ve run were loops, so this should be interesting. I didn\'t take the time to try to do math on the elevation, but it looks like there\'s some incline to deal with - especially going to and coming back from the turnaround. We\'ll see how THAT goes! All in all, though, the courses seem to offer a great morning of running with some great scenery all day long.
I\'m not worried about the half-marathon...
Believe it or not, the biggest challenge in this whole thing, I think, is going to be the 5K. I\'ve said before (and I imagine others feel the same) that when I\'m going into a race, I come into it with a different mindset and attitude based on the distance. I\'m mentally prepared for a 5K, so I go out running a 5K pace. If I\'m running a half-marathon, I go out mentally prepared for it, ready to endure the distance, pace myself, monitor my pace and time each mile and adjust accordingly...
But I don\'t know how to do two different ends of the spectrum in one day.
This is TOTALLY new ground for me! I have to admit, I\'m a little worried I\'m gonna gas myself during the 5K and run out of steam during the half! As I think about the coming challenge, I look back on my experience the weekend of the Hyannis Half-Marathon. That weekend, I did something I thought was very silly - I ran the Frosty Knuckle 5K+ on Saturday and the Hyannis Half on Sunday - BACK TO BACK RACES! I knew I was going to have to pace myself and take it easy on the 5K that Saturday...I KNEW I had to...and I found myself going hard on the first mile. I had to force myself to slow down, and I still ended up placing 3rd in my age group! Yes, I know, I sound like a spoiled little whiner (wah wah, I placed in my age group!)...but honestly - I could\'ve blown my chance at a 13.1 PR the next day! Fortunately, I didn\'t...I got my sub-2 hour half.
The worry is, though... If I had that hard of a time pacing myself in the 5K the day before the half...how am I going to do when they\'re the same morning? It\'s a mental thing - I\'m going in prepared to run a 5K...and I\'m afraid I\'m going to do my thing and run a 5K.
What I need to do is run it like it\'s a 3.1 mile warm-up. Someone told me something very smart - treat the 5K as if it were the last 3.1 miles of the half-marathon...because that\'s where it\'s gonna either help me or hurt me. I have to very carefully monitor my pace, just like I would at the end of a half.
But I\'m rambling...
Suffice it to say - this is easily going to be my greatest challenge to date. If you want to take this on with me, visit www.YuKanRun.com. Only the crazy need apply for the challenge, but if you\'re interested in a fun 5K or a great 13.1, go for it! I\'ll let you know how it goes :)
Happy Motivational Monday, indeed!
','I\'m Getting Foolish...5K + 13.1','','publish','open','open','','im-getting-foolish-5k-13-1','','','2017-01-08 20:53:47','2017-01-09 01:53:47','',0,'http://50.87.248.94/~sothisj4/?p=73',0,'post','',0),(74,1,'2014-03-21 15:38:00','2014-03-21 19:38:00','Well that was a fun couple of weekends! Took a break from half-marathoning (is that a word?) for a month and did a fun couple of 5K\'s!
![](\"http://2.bp.blogspot.com/-1klLWMlBucQ/UyWfOh67JnI/AAAAAAAAGno/Tjn-IxzXU7w/s1600/march5kbibs.jpg\")
Smuttynose Palooza 5K and Pace To A Pint 5K in the books! I guess I was having so much fun I forgot to do a recap for SmuttyPalooza! And then didn\'t manage to get this article posted till the following Friday... Whoopsie :). Anyway...These races were just slightly different than other races I\'ve run...in a few ways...
So, like I said - these two races were a TON of fun! There was a different atmosphere about them than other races I\'ve run...Let\'s break it down race by race, shall we?
Let\'s talk about SmuttyPalooza
![](\"http://4.bp.blogspot.com/--xwLuTM6Gak/UymCf68HUUI/AAAAAAAAGqY/fYgwZNPzf74/s1600/smuttypalooza.gif\")
![](\"http://3.bp.blogspot.com/-VlTIroeWPvw/Uywp-m_K8UI/AAAAAAAAGrQ/4XPNyYpmBAc/s1600/eclipxshirtpic.jpg\")
OH MY...SmuttyPalooza... WHERE to begin... This race was a TON of fun. I ran this race for Natalie at Eclipx Salon (in Salisbury, MA). Smuttynose Palooza was put on by LOCO Racing - a \"for-runners by-runners\" race management company out of New Hampshire. It was up at Salisbury Beach, which is actually where the Frosty Knuckle 5K+ was just a few weeks prior! Not only that, but the course itself actually traveled through Salisbury Beach Reservation along part of the same course Frosty Knuckle used!
![](\"http://1.bp.blogspot.com/-SHYEobdLSe8/UymDlBcdtDI/AAAAAAAAGqo/dB9E_pwjqv0/s1600/smuttypalooza+course.gif\")
I have to say, it WAS a really nice course - the scenery was picturesque. Salisbury Beach Reservation, as the LOCO race company folks like to point out, is one of the most popular ocean beaches in the state. There were LOTS of birdwatchers camped out with their cameras and binoculars looking over the salt marshes....I can safely say that\'s the only place I\'ve seen that in real life. It was like something out of Discovery Channel.
You can tell from the picture...it was an \"out-and-back\" course - meaning you run out to a certain point, turn around, and run back to where you started. Typically, \"Out-and-back\" courses can drive some people crazy...but they don\'t really bother me all that much (maybe because that\'s how I train). I also find it kind of fun to see the leaders on their way back as I\'m almost at the turnaround...and I LOVE running by 80 - 90% of the runners as I\'m on MY way back to the finish line. An \"out-and-back\" course also allows you to know exactly where you stand, so to speak, in terms of getting back to the finish. Oftentimes on a \"loop\" course you can\'t really keep track of where exactly you are unless you see a mile marker, and even then you can get \"lost\" in-between mile markers...but once I hit the turnaround? I know exactly where I am and how far it is to the finish. The course was also incredibly flat, which I was thrilled about (I was shooting for a new 5K PR).
![](\"http://1.bp.blogspot.com/-mspxwqkiJZ8/Uyml8QGEeNI/AAAAAAAAGq4/DDPKvHmRUMU/s1600/IMG_20140308_082222428.jpg\")
I was very disappointed with myself in this race. I took a walk break. I took TWO very short walk breaks. I usually NEVER walk during a 5K...one of my proudest moments was the first time I was able to run 3 miles without stopping, and now I take pride in running 3.1 mile races without stopping...CONSISTENTLY. This day, I was pushing myself very hard, and I think there might\'ve been a headwind or something...but close to the 2 mile marker...I felt like I had to walk for a second...and as I did it...I said to myself I\'d be SO upset if this is what cost me a PR.
I came in at 24:14...my 5K PR is 23:57. I missed it by 17 seconds. I knew it before I turned the corner and saw the big LED clock. I was pretty disappointed for a few minutes...but then I got over it because 24:14 is still pretty damn good!
Remember how I said these races were a bit different? Well, if you notice...the name of the race includes \"karaoke contest\". Once you finished the race and had some water and pizza outside...you go into the Blue Ocean Pavillion (entrance pictured above) for the beer (yay) and karaoke!
As a sidenote - I\'ve learned that races and beer generally happen one of three ways - as a runner you either get no free beer, one (or two) free beer(s), or they just keep on pouring beer until it\'s either gone or the party\'s over. With a karaoke contest and a name like \"SmuttyPalooza\"...I think you can figure out which of the three it was (spoiler alert - 3rd option). It was SUPER fun. I definitely didn\'t do any karaoke, but those guys in the video above sure did...and MAN were they into it! The crowd went nuts when the music started playing for this one.
![](\"http://2.bp.blogspot.com/-HxGoTB28hvY/UymDM56T6rI/AAAAAAAAGqg/B2sZAQIpAu0/s1600/IMG_20140308_082013377.jpg\")
When I was talking about Frosty Knuckle 5K+ I mentioned Salisbury Beach looked like some kind of abandoned, creepy beach pavilion out of Zombieland or something, right? Check out that pic to the left. If you open it up and look, you can kind of get the idea. The area, specifically, that I was talking about was at the end of this street and to the right - right along the beachfront. It was WEIRD. I\'m sure it\'s very nice in the summer though...but with no people in the winter...creep city.
What About Pace To A Pint?
![](\"http://3.bp.blogspot.com/-qDRo6vm2SWQ/UyRG-gsCPxI/AAAAAAAAGnA/WZklBFym6E0/s1600/pacetoapint10afinalol.jpg\")
Pace To A Pint 5K was also super fun! I ran this one for Cape Cod Nutrition Corner (it\'s right in town!), and wore, again, what has probably become one of my new favorite running shirts :). Supplement/nutrition stores DON\'T have to be ALL about muscle and bulk, y\'know! RUN CCNC!
ANYWAY - this race was St. Patrick\'s Day themed, so just about everyone there was wearing green and ready to drink. Then there\'s me...in a bright orange tank.Guess it was easy for my friends and family to spot me! This race was a little special for me... Why, you ask?
![](\"http://3.bp.blogspot.com/-LFiMoq2JaEY/UyxEPtNCyRI/AAAAAAAAGrw/r4T1HwLu0xo/s1600/IMG_20140315_114552726_HDR.jpg\")
MEGAN RAN!
I was SO stoked to have her out there with me! We may not have run side by side the whole time, but we were both out there slogging through it \"together\" :). We DID start together, and I was there to see her finish. It is SO nice to be able to share this fitness journey with her and to do things like this together. If your significant other is in it with you, ENJOY EVERY MINUTE OF IT, and if they\'re not...encourage them to get into it! If you can do it, so can they! Why shouldn\'t they enjoy it with you? Megan and I started this whole thing together - not everyone does. My dad held out for a long time - for almost a year my mom was doing the workouts with us before he finally joined in. It\'s important to share something that\'s such a big part of your lifestyle.
I should probably get off the soapbox now...
I\'m sure you noticed my bib number...13. Lucky number 13. How about that, huh? The only bad luck I ended up having was at the start. Megan and I pretty much missed the boat on the starting corral thing...We had just switched her to a new phone, and we had never opened the Runkeeper app before (whoops). For some reason, it didn\'t want to log in for her, so she had to run without Runkeeper in her ear tracking her run :(. We DID manage to get her music playing by the time we crossed the start though. In the end, we didn\'t get into the starting corral until they were getting ready to blow the gun, so we ended up at the back of the pack. Literally...the back of the pack. We were in the back of just over 1,000 runners. Don\'t believe me? Below is the video my dad took of the start.
See? Literally, 1:14 after the gun, Megan and I get across. Remember that big crowd that started before me and save that for later... By the way, sorry about the finger in the cam - he just got a new GoPro and he hasn\'t quite figured out how to use it yet. GOOD NEWS - I\'ll be taking that GoPro on obstacle races :)
Because we started this race in the back of the pack I experienced something I haven\'t dealt with since last year\'s Finish at the 50 10K - I had to fight through a crowd! I\'ve gotten into the habit of beginning a race as close to the starting line as possible. I don\'t care if 100 people blow by me in the first 5 minutes - it\'s worth it to me not to have to fight through a crowd, picking my way through the gaps. Doing that expends a LOT of energy, and with all the slow-downs and speed-ups you end up going AT BEST the average speed you really want to go anyway...it just takes more out of you to do it. Worst case, you blow a lot of energy and end up finishing the race slower than you could\'ve. UNFORTUNATELY, the latter is what happened to me.
![](\"http://1.bp.blogspot.com/-MH3P3PG8JpM/UyxQmNmJlTI/AAAAAAAAGsE/EReFCc7LRXw/s1600/pacetoapintbib.jpg\")
I ended up finishing in 24:24, a 7:51 minute/mile average. Overall, that\'s not an awful time. It\'s almost 30 seconds slower than my PR, which is kind of a bummer, but at least I came in under 25 minutes. Now, here\'s the fun part: I finished 128th out of 1,024 overall, placing me in the top 11.7%. I came in 25th out of 84 in my age group (19 - 29). Remember that MASSIVE crowd that all crossed the starting line before me? I passed the vast majority of them. So much for UN-lucky number 13 huh? HAH.
What made THIS race different was the post-race celebration.
You got a ticket for a free Harpoon beer. You were able to use that ticket at any of 9 participating bars. For real? SO basically the post race party was one big bar crawl. It was a lot of fun! Two of my Delta Chi brothers (college fraternity) met up with us too!
![](\"http://2.bp.blogspot.com/-sGcOjiGrW98/UyxUeuHxyzI/AAAAAAAAGsY/_ybXT6C4org/s1600/IMG_20140315_150829030.jpg\")
What I\'m coming to appreciate about 5K\'s is...aside from the elites out in front...it\'s more of a party than anything. 5K\'s are a social event. I\'m not diminishing the distance as a race, but honestly, most 5K\'s I participate in are more of a fun social event / party than anything else! Once I realized that, things like color runs, electric / glow runs, zombie runs, etc all made sense. It\'s fun. It\'s all about FUN! Those hundreds of people I passed and finished before? Most of them probably don\'t care that they got passed. Many of them probably aren\'t bothered if they come in over 30 minutes, or if they walk. That\'s not what it\'s about for them. Most people also typically choose a 5K as their first race, so they\'re out there making a huge accomplishment, and SO WHAT if they\'re \"slow\"...they DID IT. All of these people have embraced something that I sometimes forget as I get lost in the competitiveness of it all - it\'s about having fun and enjoying the run.
All of this makes me love the 5K distance even more.
It\'s about having a good time. It\'s about enjoying running. It\'s about doing it. I need to make sure to remember that when I\'m out there. Why am I out there pounding pavement when I could be at work making money, or at home relaxing? Because I enjoy it. Running is my \"me time\". I need to let go of the competitive thing once in a while and just go.
Speaking of which...I think I\'m gonna go right now. I just inspired myself to go run. Are you gonna get out there? It IS spring now, after all! HAPPY FRIDAY!','5K Recap - SmuttyPalooza & Pace To A Pint','','publish','open','open','','5k-recap-smuttypalooza-pace-to-a-pint','','','2017-01-18 07:42:11','2017-01-18 12:42:11','',0,'http://50.87.248.94/~sothisj4/?p=74',0,'post','',0),(679,1,'2017-01-14 22:08:11','2017-01-15 03:08:11','Well that was a fun couple of weekends! Took a break from half-marathoning (is that a word?) for a month and did a fun couple of 5K\'s!
Smuttynose Palooza 5K and Pace To A Pint 5K in the books! I guess I was having so much fun I forgot to do a recap for SmuttyPalooza! And then didn\'t manage to get this article posted till the following Friday... Whoopsie :). Anyway...These races were just slightly different than other races I\'ve run...in a few ways...
So, like I said - these two races were a TON of fun! There was a different atmosphere about them than other races I\'ve run...Let\'s break it down race by race, shall we?
Let\'s talk about SmuttyPalooza
OH MY...SmuttyPalooza... WHERE to begin... This race was a TON of fun. I ran this race for Natalie at Eclipx Salon (in Salisbury, MA). Smuttynose Palooza was put on by LOCO Racing - a \"for-runners by-runners\" race management company out of New Hampshire. It was up at Salisbury Beach, which is actually where the Frosty Knuckle 5K+ was just a few weeks prior! Not only that, but the course itself actually traveled through Salisbury Beach Reservation along part of the same course Frosty Knuckle used!
I have to say, it WAS a really nice course - the scenery was picturesque. Salisbury Beach Reservation, as the LOCO race company folks like to point out, is one of the most popular ocean beaches in the state. There were LOTS of birdwatchers camped out with their cameras and binoculars looking over the salt marshes....I can safely say that\'s the only place I\'ve seen that in real life. It was like something out of Discovery Channel.
You can tell from the picture...it was an \"out-and-back\" course - meaning you run out to a certain point, turn around, and run back to where you started. Typically, \"Out-and-back\" courses can drive some people crazy...but they don\'t really bother me all that much (maybe because that\'s how I train). I also find it kind of fun to see the leaders on their way back as I\'m almost at the turnaround...and I LOVE running by 80 - 90% of the runners as I\'m on MY way back to the finish line. An \"out-and-back\" course also allows you to know exactly where you stand, so to speak, in terms of getting back to the finish. Oftentimes on a \"loop\" course you can\'t really keep track of where exactly you are unless you see a mile marker, and even then you can get \"lost\" in-between mile markers...but once I hit the turnaround? I know exactly where I am and how far it is to the finish. The course was also incredibly flat, which I was thrilled about (I was shooting for a new 5K PR).
I was very disappointed with myself in this race. I took a walk break. I took TWO very short walk breaks. I usually NEVER walk during a 5K...one of my proudest moments was the first time I was able to run 3 miles without stopping, and now I take pride in running 3.1 mile races without stopping...CONSISTENTLY. This day, I was pushing myself very hard, and I think there might\'ve been a headwind or something...but close to the 2 mile marker...I felt like I had to walk for a second...and as I did it...I said to myself I\'d be SO upset if this is what cost me a PR.
I came in at 24:14...my 5K PR is 23:57. I missed it by 17 seconds. I knew it before I turned the corner and saw the big LED clock. I was pretty disappointed for a few minutes...but then I got over it because 24:14 is still pretty damn good!
Remember how I said these races were a bit different? Well, if you notice...the name of the race includes \"karaoke contest\". Once you finished the race and had some water and pizza outside...you go into the Blue Ocean Pavillion (entrance pictured above) for the beer (yay) and karaoke!
As a sidenote - I\'ve learned that races and beer generally happen one of three ways - as a runner you either get no free beer, one (or two) free beer(s), or they just keep on pouring beer until it\'s either gone or the party\'s over. With a karaoke contest and a name like \"SmuttyPalooza\"...I think you can figure out which of the three it was (spoiler alert - 3rd option). It was SUPER fun. I definitely didn\'t do any karaoke, but those guys in the video above sure did...and MAN were they into it! The crowd went nuts when the music started playing for this one.
When I was talking about Frosty Knuckle 5K+ I mentioned Salisbury Beach looked like some kind of abandoned, creepy beach pavilion out of Zombieland or something, right? Check out that pic to the left. If you open it up and look, you can kind of get the idea. The area, specifically, that I was talking about was at the end of this street and to the right - right along the beachfront. It was WEIRD. I\'m sure it\'s very nice in the summer though...but with no people in the winter...creep city.
What About Pace To A Pint?
Pace To A Pint 5K was also super fun! I ran this one for Cape Cod Nutrition Corner (it\'s right in town!), and wore, again, what has probably become one of my new favorite running shirts :). Supplement/nutrition stores DON\'T have to be ALL about muscle and bulk, y\'know! RUN CCNC!
ANYWAY - this race was St. Patrick\'s Day themed, so just about everyone there was wearing green and ready to drink. Then there\'s me...in a bright orange tank.Guess it was easy for my friends and family to spot me! This race was a little special for me... Why, you ask?
MEGAN RAN!
I was SO stoked to have her out there with me! We may not have run side by side the whole time, but we were both out there slogging through it \"together\" :). We DID start together, and I was there to see her finish. It is SO nice to be able to share this fitness journey with her and to do things like this together. If your significant other is in it with you, ENJOY EVERY MINUTE OF IT, and if they\'re not...encourage them to get into it! If you can do it, so can they! Why shouldn\'t they enjoy it with you? Megan and I started this whole thing together - not everyone does. My dad held out for a long time - for almost a year my mom was doing the workouts with us before he finally joined in. It\'s important to share something that\'s such a big part of your lifestyle.
I should probably get off the soapbox now...
I\'m sure you noticed my bib number...13. Lucky number 13. How about that, huh? The only bad luck I ended up having was at the start. Megan and I pretty much missed the boat on the starting corral thing...We had just switched her to a new phone, and we had never opened the Runkeeper app before (whoops). For some reason, it didn\'t want to log in for her, so she had to run without Runkeeper in her ear tracking her run :(. We DID manage to get her music playing by the time we crossed the start though. In the end, we didn\'t get into the starting corral until they were getting ready to blow the gun, so we ended up at the back of the pack. Literally...the back of the pack. We were in the back of just over 1,000 runners. Don\'t believe me? Below is the video my dad took of the start.
See? Literally, 1:14 after the gun, Megan and I get across. Remember that big crowd that started before me and save that for later... By the way, sorry about the finger in the cam - he just got a new GoPro and he hasn\'t quite figured out how to use it yet. GOOD NEWS - I\'ll be taking that GoPro on obstacle races :)
Because we started this race in the back of the pack I experienced something I haven\'t dealt with since last year\'s Finish at the 50 10K - I had to fight through a crowd! I\'ve gotten into the habit of beginning a race as close to the starting line as possible. I don\'t care if 100 people blow by me in the first 5 minutes - it\'s worth it to me not to have to fight through a crowd, picking my way through the gaps. Doing that expends a LOT of energy, and with all the slow-downs and speed-ups you end up going AT BEST the average speed you really want to go anyway...it just takes more out of you to do it. Worst case, you blow a lot of energy and end up finishing the race slower than you could\'ve. UNFORTUNATELY, the latter is what happened to me.
I ended up finishing in 24:24, a 7:51 minute/mile average. Overall, that\'s not an awful time. It\'s almost 30 seconds slower than my PR, which is kind of a bummer, but at least I came in under 25 minutes. Now, here\'s the fun part: I finished 128th out of 1,024 overall, placing me in the top 11.7%. I came in 25th out of 84 in my age group (19 - 29). Remember that MASSIVE crowd that all crossed the starting line before me? I passed the vast majority of them. So much for UN-lucky number 13 huh? HAH.
What made THIS race different was the post-race celebration.
You got a ticket for a free Harpoon beer. You were able to use that ticket at any of 9 participating bars. For real? SO basically the post race party was one big bar crawl. It was a lot of fun! Two of my Delta Chi brothers (college fraternity) met up with us too!
What I\'m coming to appreciate about 5K\'s is...aside from the elites out in front...it\'s more of a party than anything. 5K\'s are a social event. I\'m not diminishing the distance as a race, but honestly, most 5K\'s I participate in are more of a fun social event / party than anything else! Once I realized that, things like color runs, electric / glow runs, zombie runs, etc all made sense. It\'s fun. It\'s all about FUN! Those hundreds of people I passed and finished before? Most of them probably don\'t care that they got passed. Many of them probably aren\'t bothered if they come in over 30 minutes, or if they walk. That\'s not what it\'s about for them. Most people also typically choose a 5K as their first race, so they\'re out there making a huge accomplishment, and SO WHAT if they\'re \"slow\"...they DID IT. All of these people have embraced something that I sometimes forget as I get lost in the competitiveness of it all - it\'s about having fun and enjoying the run.
All of this makes me love the 5K distance even more.
It\'s about having a good time. It\'s about enjoying running. It\'s about doing it. I need to make sure to remember that when I\'m out there. Why am I out there pounding pavement when I could be at work making money, or at home relaxing? Because I enjoy it. Running is my \"me time\". I need to let go of the competitive thing once in a while and just go.
Speaking of which...I think I\'m gonna go right now. I just inspired myself to go run. Are you gonna get out there? It IS spring now, after all! HAPPY FRIDAY!','5K Recap - SmuttyPalooza & Pace To A Pint','','inherit','closed','closed','','74-revision-v1','','','2017-01-14 22:08:11','2017-01-15 03:08:11','',74,'http://sothisisfitness.com/2017/01/74-revision-v1.html',0,'revision','',0),(75,1,'2014-03-15 12:48:00','2014-03-15 16:48:00','SO just a quick update here. It\'s race day! Again. hah. Yes, at this point I\'m running 25 (probably more) races this year, so it seems like every other weekend is race day! TODAY is a fun one -
![](\"http://2.bp.blogspot.com/-qDRo6vm2SWQ/UyRG-gsCPxI/AAAAAAAAGm8/Fw6225QgGZM/s1600/pacetoapint10afinalol.jpg\")
Pace To A Pint! This\'ll just be a quick update (quick compared to some of my other posts...) about what\'s been going on, why I haven\'t been writing much, and how CRAZY life is about to get.
So THIS is new ground...
Considering I only started running at the end of last March, and my first 5K ever was last May...I\'ve obviously never run a St. Patrick\'s day race before! This should be interesting! I\'ll give more details in the post-race recap (probably tomorrow) but for basics, it\'s a 5K race right at the Plymouth, MA waterfront! The race starts and ends right near Plymouth Rock, so there should be some great scenery along Plymouth\'s historic downtown area and waterfront. After the race there\'s a big post-race party - 9 pubs are participating! They really know how to get down with the get down at this race! Each runner gets a ticket for one free Harpoon beer, to be used at their choice of bar (figures they\'re not giving away tons of freebies on a St. Pat\'s race, huh?). more on that later.
I\'ve been a busy little bee lately...
And as such, my posting has suffered! Life is crazy - volunteering for my college fraternity (Delta Chi), work, running, wedding planning...lions and tigers and bears OH MY! So, naturally, things fall by the wayside...including, unfortunately, my posting. That should be changing soon - and it simply HAS to...because I have lots of BIG updates to share!
Oh, and a playlist update!
So, I\'ve updated my running playlist - I\'d like to repeat my disclaimer: Just because it\'s on my running playlist DOES NOT mean I actually listen to it in real life. I\'m sure you\'ll figure out which songs I mean. As has been the case before, everything 146 BPM and faster is also on a special \"sprint\" playlist for 5K\'s and maybe 10K\'s. Check out the additions and let me know what you think! Some of them might not stick...just kinda tryin\' it out. We shall see. You can see the full, updated playlist sorted by BPM here.
110 BPM - The All-American Rejects - Night Drive
126 BPM - Demi Lovato - Neon Lights
127 BPM - Nicki Minaj - Va Va Voom
128 BPM - Martin Garrix - Animals (Original Mix)
128 BPM - Avicii - Hey Brother (Syn Cole Remix)
136 BPM - Vengaboys - Boom, Boom, Boom, Boom!!
136 BPM - Vengaboys - We Like To Party
138 BPM - Miley Cyrus - See You Again
139 BPM - The Killers - Somebody Told Me
140 BPM - 3OH!3 ft. Katy Perry - Starstrukk
140 BPM - Cascada - Just Like A Pill
140 BPM - Crazy Frog - Axel F
142 BPM - System Of A Down - Violent Pornography
148 BPM - Basshunter - Now You\'re Gone
158 BPM - Metallica - Ain\'t My Bitch
180 BPM - Cascada - Sk8er Boi
So that\'s all for now.
I\'ll be sure to take lots of pictures today and give a thorough update tomorrow. Are YOU running today? Get out there and GET IT! ','So What\'s Going On? (Playlist update included)','','publish','open','open','','so-whats-going-on-playlist-update-included','','','2017-01-15 08:04:42','2017-01-15 13:04:42','',0,'http://50.87.248.94/~sothisj4/?p=75',0,'post','',0),(76,1,'2014-03-06 12:51:00','2014-03-06 17:51:00','Tomorrow is Friday - another week coming to a close, and another race on the horizon for me. This morning, however, I\'m not thinking about Saturday\'s race...I\'m thinking about a race that\'s just over a month away. Why?
![](\"http://3.bp.blogspot.com/-8e59QZE2p2w/UxcbZt_XbZI/AAAAAAAAGkA/ZdZuukzrkPM/s1600/MassMayhemLogo.jpg\")
Mass Mayhem - THAT\'S why. Mass Mayhem is going to be my first \"real\" mud run, and it\'s coming up really freakin\' fast...
So WHAT IS Mass Mayhem? Oh, nothing major...just a casual 4 mile jaunt up a mountain through the mud. hah. Why don\'t we start at the beginning?
Mass Mayhem - How \'bout the basics?
Mass Mayhem is an Obstacle Course Race. On the most basic level I could possibly describe it, I will be running on, over, through (and hopefully not around) a number of obstacles on my way up and down a ski mountain. The problem with the basic version is...There\'s SO much more to it than that.
![](\"http://1.bp.blogspot.com/-cnIEGcQiHmY/Uxcmj8m-y2I/AAAAAAAAGkw/NS4CX25WKxw/s1600/Type-One-Logo-White-Black.png\")
One of the things I really like about Mass Mayhem is that it\'s all to support a great cause. Mass Mayhem is run by an organization called Type One. Type One\'s mission is to support research to cure type one diabetes. Isn\'t that great? They\'re partnered up with Faustman Lab at Mass General Hospital - Dr. Faustman\'s work is being DIRECTLY ASSISTED by each and every registration for the Mass Mayhem event...I think that\'s pretty awesome! You know EXACTLY where they\'re donating money...and wouldn\'t it be cool to see, down the road, that Dr. Faustman found a cure? And by getting muddy that one time (or more times) you helped make it happen?
OK, now that I have the warm fuzzies... How about the course?
The course itself seems a bit tougher than your average 3 - 4 mile obstacle race. That isn\'t a bad thing!
![](\"http://1.bp.blogspot.com/-WIgl_GFOtUE/UxcktgOeHUI/AAAAAAAAGkc/swdHJvYNrgM/s1600/Mass-Mayhem-Course-Map.png\")
From their own site:
\"Picture this mountain with all it’s elevation changes, ski slopes, surrounded by woods, full of a thousand of your new best friends, covered in mud, trenches and tunnels, trails carved out, and obstacles constructed! What could those spheres represent? What fun would it be if we showed you the whole course?! Mass Mayhem is unlike any other race, so let your imagination run wild!\"
So yeah... Most other 3 - 4 mile obstacle runs I see don\'t happen ON A MOUNTAIN. Races like Superhero Scramble and the Spartan Sprint (comparable distance) are happening at Amesbury Sports Park...and while I\'m sure there will be some hills to run up...it is most certainly NOT a freaking mountain. So we\'re starting off with a bang...
As far as obstacles go...
![](\"http://3.bp.blogspot.com/-UHtpn0MPCjg/UxcmK9Fw07I/AAAAAAAAGko/bOJAsC6i_4o/s1600/Man-in-Mud-Photo.jpg\")
Looks to be much of what you\'d expect from any worthwhile, self-respecting obstacle/mud run - things to climb up and over, things to crawl under, lots of pounding on your upper body and punishing your lower body...and ample mud. They list some events on their site, such as cargo net crawls, wall climbs, rope swings, etc, but they\'re keeping much of it a surprise for race day. Who knows...if we\'re REALLY lucky (hah) there might even be snow too.
So Where The H#*! Is Blandford?!
Funny you should ask...I said the same thing. Blandford, Massachusetts is PRECISELY...in the middle...of nowhere. Blandford is out in Western Mass about a half hour west of Amherst (home of my alma mater UMass). Not much around out there...Except for Blandford Ski Area. THAT is the site of this race. I asked the Type One folks why on Earth they picked THAT place...
\"One of the most exciting aspects of obstacle course racing is locking down an amazing location, and that\'s exactly what we\'ve been able to do with the folks at the Blandford Ski Area. Runners are going to be climbing up the mountain terrain across wooded areas and through the trails. The base is located at 1,025 ft above sea level and the summit is located at 1,490 ft; a 465 ft vertical drop. We have a slew of new obstacles and some old favorites that everyone will enjoy. Maybe we will even get lucky with a late season snow, but if not, we do have full access to snow making equipment!\"
Wait...so there\'s snow no matter what? Crap. OK fine. Like I said - this course looks just a BIT more challenging than every other OCR of this length I\'ve come across. GOOD - I like a challenge.
So...There\'s That...
This is it - my first \"REAL\" mud run. At least it looks like I picked a doozie! I think I\'m going to go away pretty satisfied with this one, and I think it\'ll give me a good taste of what OCR\'s are really like. I also think this\'ll be a great preview of what I\'m getting myself into for some...bigger and longer OCR\'s...(more on that in a later article...)
And of course, there will be finisher\'s medals, t-shirts, and a post-race party complete with beer...because after something like that, you deserve a beer (if you\'re 21+).
So, all of this begs the question...
Why Not Join Me?!
![](\"http://2.bp.blogspot.com/-fYND2kQqI-0/UxhtTbuP4lI/AAAAAAAAGlI/TDlkkZ9-Ayo/s1600/massmayhemjoinme.jpg\")
It\'s always more fun with friends, right? I LOVE when people join me for races, and its even better when they join me in supporting a great cause! Come run Mass Mayhem with me in support of a cure for Type One Diabetes! IF YOU REGISTER WITH COUPON CODE \"FITNESS\" YOU SAVE $20!!! That\'s definitely the best coupon code out there right now. You also save an ADDITIONAL $10 if you\'re a student (college OR high school) or military (active OR retired).
So what are you waiting for?
Go to www.RunMassMayhem.com and register! You can also feel free to join Team \"So THIS Is Fitness...\" (search for it on the team selection screen). If you register, write on the wall of My Facebook Page and let me know! This is gonna be FUN!','MAYHEM! Time To Get Muddy','','publish','open','open','','mayhem-time-to-get-muddy','','','2017-01-18 07:42:30','2017-01-18 12:42:30','',0,'http://50.87.248.94/~sothisj4/?p=76',0,'post','',0),(77,1,'2014-02-25 17:22:00','2014-02-25 22:22:00','GOOD MORNING! And what a GOOD morning it is. I\'m still sore from this past weekend...a reminder of victories past. Lately I\'ve been starting my mornings a little differently and I wanted to share what that difference is.\r\n![](\"http://3.bp.blogspot.com/-Of1H9h8svrw/UwyNh_GFQ3I/AAAAAAAAGg8/Twkxo8TvmW0/s1600/cognitea.png\")
\r\nCogniTea. That is the difference. Normally I\'m a coffee freak...I love coffee. I love its bold flavors, its delicious aromas, and how it kick-starts me to take on the day. There are things I do not like about coffee, however, so sometimes I have tea. But what about CogniTea? What IS CogniTea? What\'s so special about it? I could say that it actually makes your brain work and helps you focus...but that would be a gross understatement. \r\n\r\nOh, where to begin...\r\n\r\nI have been a coffee drinker for a long time. Like I said, it\'s delicious, it\'s flavorful, it smells great, and it gives me a great kick-start to my day...it wakes me up. Oftentimes I\'ll even have a second cup, and maybe a third. Problem is...while the coffee might wake me up...it doesn\'t exactly wake up my brain the same way. I just get wired and jittery...its kind of a diminishing returns thing where after a certain point, I\'m not getting any more benefit and instead I\'m getting hyper and jittery and just generally unable to focus or concentrate on anything. Sometimes I like green tea, but it doesn\'t have nearly enough gas to power my day, and it doesn\'t really help me focus.\r\n\r\nEnter CogniTea. \r\n\r\n![](\"http://3.bp.blogspot.com/-yPC-ZwoFUw4/Uwy2tBQ0VoI/AAAAAAAAGiA/g_QrbNdnufs/s1600/IMG_20140225_085151123.jpg\")
CogniTea is different. You can learn all about CogniTea on their page(which you should check out anyway), so I\'d rather not just say all the same things they say there. I will say, for a brief idea - CogniTea is an all-natural tea designed to help you think clearly, focus, and generally help your brain function well. It\'s not coffee, and it\'s not a regular tea. It\'s brain fuel.\r\n\r\nSo what makes CogniTea different? What\'s it taste like? What\'s the big deal? I mean, it\'s just tea, right?\r\n\r\nFalse. \r\n\r\nTo understand The Tea, you must first understand The Idea. \r\n\r\nI\'ve had, at this point, many conversations with the founder of CogniTea - Alex Kravets. I asked him where this all came from, and his answer was simple. He was relying on coffee and energy drinks to power himself through work, as many people do. The more he tried to fuel himself with those, however, the more jittery, hazy, anxious, and just generally unable to focus he became. He saw a need for something more. Coffee brought jitters, but green tea was too soothing. There had to be a middle ground.\r\n![](\"http://2.bp.blogspot.com/-qBnYA_2ZLxg/Uwy9OH4IQSI/AAAAAAAAGio/W_ohFrUo278/s1600/cogniteawings.png\")
\r\nCogniTea is about achieving your goals. It\'s about reaching new heights, living life relentlessly, and making your dreams a reality. Sounds pretty big for a tea company, right? It\'s about more than just tea. Tea is just the tool to make it all possible. How?\r\n\r\nSimple: In order to achieve your dreams and reach your goals...you have to be able to focus and think clearly, right? You need to start your day properly? That\'s what CogniTea is designed to do. It\'s the key that unlocks your potential. Their slogan, which I smoothly borrowed for my Hyannis Half Marathon shirt, reads \"I Can. I Will.\". This tea helps you say it - and mean it. THAT is the idea.\r\n\r\nSo How Does It Help You Think/Focus/Achieve?\r\n\r\nIt\'s all about the ingredients.\r\n\r\n - Organic & Fair Trade Guayusa Leaf
\r\n - Organic & Fair Trade Yerba Mate Leaf
\r\n - Organic Peppermint Leaf
\r\n - Organic Assam Black Tea Leaf
\r\n - Organic Ginkgo Biloba
\r\n - Organic Guarana Seed
\r\n - Organic Stevia Leaf
\r\n - Organic Goji Berries
\r\n - Organic Panax Ginseng
\r\n - All-Natural L-Theanine
\r\n
\r\nSome of those stick out to me right off the bat - I\'m very familiar with Yerba Mate, Ginkgo Biloba, Guarana, Stevia, and Ginseng. Yerba Mate, Guarana, Ginseng, and Ginkgo Biloba are all commonly used to help with cognition, memory enhancement and the like. The one that sticks out like a sore thumb in this list, however, is L-Theanine.\r\n\r\nWhat the heck is L-Theanine?\r\n\r\nL-Theanine is an amino acid found in green tea. In combination with caffeine and the other ingredients found in CogniTea, it is proven to promote alpha brain waves. What does that mean? Well...basically...It helps your brain work better. That is putting it SUPER simply, but that\'s pretty much the idea. This tea is literally designed to help you think clearly, focus better, and get stuff done. The combination is scientifically proven. You can find more details about the study here. \r\n![](\"http://1.bp.blogspot.com/-Bgg5HI20UxY/Uwy9Gqo6ZPI/AAAAAAAAGig/YJHwDZklR1k/s1600/20140125160414-newintro6.png\")
\r\nAlex researched very thoroughly to come up with this list of ingredients and consulted with tea experts to get the blend just right. What he got was a tea that achieves both his goal of mental clarity and a great taste too.\r\n\r\nWhat\'s That, You Say? Tastes Great, You Say?\r\n\r\n![](\"http://4.bp.blogspot.com/-Oyk9ggwBf9c/UwzFe5roGEI/AAAAAAAAGi8/oOCNfZfrSZc/s1600/IMG_20140212_082957.jpg\")
Why yes, yes it does. I\'m sure you noticed in the ingredients list \"Peppermint Leaf\". I will say, I am usually pretty picky about peppermint. When I like peppermint, I like it on its own - in gum, in mints, that sort of thing. I don\'t generally like peppermint and chocolate, I don\'t generally like peppermint ice cream, and I don\'t do peppermint beverages.\r\n\r\nThen CogniTea happened.\r\n \r\nI know, I sound soooo dramatic. Honestly though, this stuff is blowing my mind (no pun intended). I really don\'t normally do peppermint drinks, and I\'ve tried peppermint tea before - I didn\'t like it. I enjoy CogniTea. It\'s got a subtle peppermint flavor that is absolutely NOT overpowering. It\'s just enough. I happily drink this tea \"black\" - no milk/cream/lemon/sugar...no NOTHING. Just hot water and the tea. It tastes great on its own, probably due in part to the fact it includes stevia leaf - a natural sweetener. The only other tea I drink is green tea, and that\'s how I drink my green tea - \"black\". Honestly, the taste kind of reminds me of a pepperminty green tea. The tea has a gentle peppermint aroma as well. Smelling this tea, and tasting it, you wouldn\'t think it has the cajones necessary to propel you through your day...but it does.\r\n\r\nHow About Re-Steeping? I personally tried re-steeping the same bag and I thought I was able to still get pretty good tea out of the 2nd use. The longer you leave it in, obviously, the less use you get out of the 2nd steeping. I asked Alex what he thinks about re-steeping the same bag, and he sounded like he himself prefers to just leave the bag in his tea while he drinks it - no re-steeping for him. He also hasn\'t yet done any studies about benefits of the first steeping vs. subsequent steepings, so its probably safe to say you\'re better off just doing it once.\r\n\r\nSourcing & Fair-Trade \r\n\r\nI know many people who actually REALLY care about this. What is \"Fair Trade\"? It\'s literally just that - fair. Farmers in far-off countries are justly and fairly compensated for the goods they provide instead of being taken advantage of. You can feel good about what you\'re drinking :). Sourcing is also important to many people - some like to know where it\'s coming from and some ingredients are apparently superior depending on which country they come from. CogniTea\'s ingredients come from all over the world. For specific countries for each ingredient I\'m sure the company would be happy to answer.\r\n\r\nShut Up And Take My Money! \r\n\r\nUnfortunately, right now it\'s not that simple. CogniTea is not yet available on store shelves. It\'s not even available for purchase on a website yet. WHY NOT?! CogniTea is still on the ground floor! Right now, as I mentioned waaaaaaay in the beginning, CogniTea is currently in crowdfunding on IndieGoGo! \r\n![](\"http://2.bp.blogspot.com/-XtUE_-VBCBs/UwzNwG7EiAI/AAAAAAAAGjM/fBpHYtiWFwY/s1600/IMG_20140225_085151123.jpg\")
\r\nSo How Can I help CogniTea Become A Reality?\r\n\r\nYou can help by telling everyone you know about CogniTea, how great it is, and maybe by contributing and making a pledge! There are different reward levels on indiegogo, and most reward levels include tea! So, essentially, you can pre-order CogniTea by pledging to their crowdfunding campaign. You can also follow CogniTea on Twitter and \"like\" them on Facebook. I encourage you to do both. I love the mission and the ideology behind this company, and honestly, I LOVE the tea itself. I\'d love to see this hit store shelves so I can go GET IT. Oh, and it\'s a local, Boston-based company, so I can feel good about helping a neighbor :) Let\'s help make this a reality, ok?\r\n![](\"http://3.bp.blogspot.com/-sNiT1hV8V4w/UwzZ9DuHX9I/AAAAAAAAGjc/Qq6hidNfTyg/s1600/DOG2.png\")
\r\n\r\n ','Wake Up Your Brain - Cognitea Review','','publish','open','open','','wake-up-your-brain-cognitea-review','','','2017-01-14 01:02:19','2017-01-14 06:02:19','',0,'http://50.87.248.94/~sothisj4/?p=77',0,'post','',0),(602,1,'2017-01-14 01:02:19','2017-01-14 06:02:19','GOOD MORNING! And what a GOOD morning it is. I\'m still sore from this past weekend...a reminder of victories past. Lately I\'ve been starting my mornings a little differently and I wanted to share what that difference is.\r\n \r\nCogniTea. That is the difference. Normally I\'m a coffee freak...I love coffee. I love its bold flavors, its delicious aromas, and how it kick-starts me to take on the day. There are things I do not like about coffee, however, so sometimes I have tea. But what about CogniTea? What IS CogniTea? What\'s so special about it? I could say that it actually makes your brain work and helps you focus...but that would be a gross understatement. \r\n\r\nOh, where to begin...\r\n\r\nI have been a coffee drinker for a long time. Like I said, it\'s delicious, it\'s flavorful, it smells great, and it gives me a great kick-start to my day...it wakes me up. Oftentimes I\'ll even have a second cup, and maybe a third. Problem is...while the coffee might wake me up...it doesn\'t exactly wake up my brain the same way. I just get wired and jittery...its kind of a diminishing returns thing where after a certain point, I\'m not getting any more benefit and instead I\'m getting hyper and jittery and just generally unable to focus or concentrate on anything. Sometimes I like green tea, but it doesn\'t have nearly enough gas to power my day, and it doesn\'t really help me focus.\r\n\r\nEnter CogniTea. \r\n\r\nCogniTea is different. You can learn all about CogniTea on their page(which you should check out anyway), so I\'d rather not just say all the same things they say there. I will say, for a brief idea - CogniTea is an all-natural tea designed to help you think clearly, focus, and generally help your brain function well. It\'s not coffee, and it\'s not a regular tea. It\'s brain fuel.\r\n\r\nSo what makes CogniTea different? What\'s it taste like? What\'s the big deal? I mean, it\'s just tea, right?\r\n\r\nFalse. \r\n\r\nTo understand The Tea, you must first understand The Idea. \r\n\r\nI\'ve had, at this point, many conversations with the founder of CogniTea - Alex Kravets. I asked him where this all came from, and his answer was simple. He was relying on coffee and energy drinks to power himself through work, as many people do. The more he tried to fuel himself with those, however, the more jittery, hazy, anxious, and just generally unable to focus he became. He saw a need for something more. Coffee brought jitters, but green tea was too soothing. There had to be a middle ground.\r\n\r\nCogniTea is about achieving your goals. It\'s about reaching new heights, living life relentlessly, and making your dreams a reality. Sounds pretty big for a tea company, right? It\'s about more than just tea. Tea is just the tool to make it all possible. How?\r\n\r\nSimple: In order to achieve your dreams and reach your goals...you have to be able to focus and think clearly, right? You need to start your day properly? That\'s what CogniTea is designed to do. It\'s the key that unlocks your potential. Their slogan, which I smoothly borrowed for my Hyannis Half Marathon shirt, reads \"I Can. I Will.\". This tea helps you say it - and mean it. THAT is the idea.\r\n\r\nSo How Does It Help You Think/Focus/Achieve?\r\n\r\nIt\'s all about the ingredients.\r\n\r\n - Organic & Fair Trade Guayusa Leaf
\r\n - Organic & Fair Trade Yerba Mate Leaf
\r\n - Organic Peppermint Leaf
\r\n - Organic Assam Black Tea Leaf
\r\n - Organic Ginkgo Biloba
\r\n - Organic Guarana Seed
\r\n - Organic Stevia Leaf
\r\n - Organic Goji Berries
\r\n - Organic Panax Ginseng
\r\n - All-Natural L-Theanine
\r\n
\r\nSome of those stick out to me right off the bat - I\'m very familiar with Yerba Mate, Ginkgo Biloba, Guarana, Stevia, and Ginseng. Yerba Mate, Guarana, Ginseng, and Ginkgo Biloba are all commonly used to help with cognition, memory enhancement and the like. The one that sticks out like a sore thumb in this list, however, is L-Theanine.\r\n\r\nWhat the heck is L-Theanine?\r\n\r\nL-Theanine is an amino acid found in green tea. In combination with caffeine and the other ingredients found in CogniTea, it is proven to promote alpha brain waves. What does that mean? Well...basically...It helps your brain work better. That is putting it SUPER simply, but that\'s pretty much the idea. This tea is literally designed to help you think clearly, focus better, and get stuff done. The combination is scientifically proven. You can find more details about the study here. \r\n\r\nAlex researched very thoroughly to come up with this list of ingredients and consulted with tea experts to get the blend just right. What he got was a tea that achieves both his goal of mental clarity and a great taste too.\r\n\r\nWhat\'s That, You Say? Tastes Great, You Say?\r\n\r\nWhy yes, yes it does. I\'m sure you noticed in the ingredients list \"Peppermint Leaf\". I will say, I am usually pretty picky about peppermint. When I like peppermint, I like it on its own - in gum, in mints, that sort of thing. I don\'t generally like peppermint and chocolate, I don\'t generally like peppermint ice cream, and I don\'t do peppermint beverages.\r\n\r\nThen CogniTea happened.\r\n \r\nI know, I sound soooo dramatic. Honestly though, this stuff is blowing my mind (no pun intended). I really don\'t normally do peppermint drinks, and I\'ve tried peppermint tea before - I didn\'t like it. I enjoy CogniTea. It\'s got a subtle peppermint flavor that is absolutely NOT overpowering. It\'s just enough. I happily drink this tea \"black\" - no milk/cream/lemon/sugar...no NOTHING. Just hot water and the tea. It tastes great on its own, probably due in part to the fact it includes stevia leaf - a natural sweetener. The only other tea I drink is green tea, and that\'s how I drink my green tea - \"black\". Honestly, the taste kind of reminds me of a pepperminty green tea. The tea has a gentle peppermint aroma as well. Smelling this tea, and tasting it, you wouldn\'t think it has the cajones necessary to propel you through your day...but it does.\r\n\r\nHow About Re-Steeping? I personally tried re-steeping the same bag and I thought I was able to still get pretty good tea out of the 2nd use. The longer you leave it in, obviously, the less use you get out of the 2nd steeping. I asked Alex what he thinks about re-steeping the same bag, and he sounded like he himself prefers to just leave the bag in his tea while he drinks it - no re-steeping for him. He also hasn\'t yet done any studies about benefits of the first steeping vs. subsequent steepings, so its probably safe to say you\'re better off just doing it once.\r\n\r\nSourcing & Fair-Trade \r\n\r\nI know many people who actually REALLY care about this. What is \"Fair Trade\"? It\'s literally just that - fair. Farmers in far-off countries are justly and fairly compensated for the goods they provide instead of being taken advantage of. You can feel good about what you\'re drinking :). Sourcing is also important to many people - some like to know where it\'s coming from and some ingredients are apparently superior depending on which country they come from. CogniTea\'s ingredients come from all over the world. For specific countries for each ingredient I\'m sure the company would be happy to answer.\r\n\r\nShut Up And Take My Money! \r\n\r\nUnfortunately, right now it\'s not that simple. CogniTea is not yet available on store shelves. It\'s not even available for purchase on a website yet. WHY NOT?! CogniTea is still on the ground floor! Right now, as I mentioned waaaaaaay in the beginning, CogniTea is currently in crowdfunding on IndieGoGo! \r\n\r\nSo How Can I help CogniTea Become A Reality?\r\n\r\nYou can help by telling everyone you know about CogniTea, how great it is, and maybe by contributing and making a pledge! There are different reward levels on indiegogo, and most reward levels include tea! So, essentially, you can pre-order CogniTea by pledging to their crowdfunding campaign. You can also follow CogniTea on Twitter and \"like\" them on Facebook. I encourage you to do both. I love the mission and the ideology behind this company, and honestly, I LOVE the tea itself. I\'d love to see this hit store shelves so I can go GET IT. Oh, and it\'s a local, Boston-based company, so I can feel good about helping a neighbor :) Let\'s help make this a reality, ok?\r\n\r\n\r\n ','Wake Up Your Brain - Cognitea Review','','inherit','closed','closed','','77-revision-v1','','','2017-01-14 01:02:19','2017-01-14 06:02:19','',77,'http://sothisisfitness.com/2017/01/77-revision-v1.html',0,'revision','',0),(587,1,'2017-01-14 00:53:32','2017-01-14 05:53:32','GOOD MORNING! And what a GOOD morning it is. I\'m still sore from this past weekend...a reminder of victories past. Lately I\'ve been starting my mornings a little differently and I wanted to share what that difference is.\r\n \r\nCogniTea. That is the difference. Normally I\'m a coffee freak...I love coffee. I love its bold flavors, its delicious aromas, and how it kick-starts me to take on the day. There are things I do not like about coffee, however, so sometimes I have tea. But what about CogniTea? What IS CogniTea? What\'s so special about it? I could say that it actually makes your brain work and helps you focus...but that would be a gross understatement. \r\n\r\nOh, where to begin...\r\n\r\nI have been a coffee drinker for a long time. Like I said, it\'s delicious, it\'s flavorful, it smells great, and it gives me a great kick-start to my day...it wakes me up. Oftentimes I\'ll even have a second cup, and maybe a third. Problem is...while the coffee might wake me up...it doesn\'t exactly wake up my brain the same way. I just get wired and jittery...its kind of a diminishing returns thing where after a certain point, I\'m not getting any more benefit and instead I\'m getting hyper and jittery and just generally unable to focus or concentrate on anything. Sometimes I like green tea, but it doesn\'t have nearly enough gas to power my day, and it doesn\'t really help me focus.\r\n\r\nEnter CogniTea. \r\n\r\nCogniTea is different. You can read all about CogniTea on their IndieGoGo crowdfunding campaign (which you should check out anyway), so I\'d rather not just say all the same things they say there. I will say, for a brief idea - CogniTea is an all-natural tea designed to help you think clearly, focus, and generally help your brain function well. It\'s not coffee, and it\'s not a regular tea. It\'s brain fuel.\r\n\r\nSo what makes CogniTea different? What\'s it taste like? What\'s the big deal? I mean, it\'s just tea, right?\r\n\r\nFalse. \r\n\r\nTo understand The Tea, you must first understand The Idea. \r\n\r\nI\'ve had, at this point, many conversations with the founder of CogniTea - Alex Kravets. I asked him where this all came from, and his answer was simple. He was relying on coffee and energy drinks to power himself through work, as many people do. The more he tried to fuel himself with those, however, the more jittery, hazy, anxious, and just generally unable to focus he became. He saw a need for something more. Coffee brought jitters, but green tea was too soothing. There had to be a middle ground.\r\n\r\nCogniTea is about achieving your goals. It\'s about reaching new heights, living life relentlessly, and making your dreams a reality. Sounds pretty big for a tea company, right? It\'s about more than just tea. Tea is just the tool to make it all possible. How?\r\n\r\nSimple: In order to achieve your dreams and reach your goals...you have to be able to focus and think clearly, right? You need to start your day properly? That\'s what CogniTea is designed to do. It\'s the key that unlocks your potential. Their slogan, which I smoothly borrowed for my Hyannis Half Marathon shirt, reads \"I Can. I Will.\". This tea helps you say it - and mean it. THAT is the idea.\r\n\r\nSo How Does It Help You Think/Focus/Achieve?\r\n\r\nIt\'s all about the ingredients.\r\n\r\n - Organic & Fair Trade Guayusa Leaf
\r\n - Organic & Fair Trade Yerba Mate Leaf
\r\n - Organic Peppermint Leaf
\r\n - Organic Assam Black Tea Leaf
\r\n - Organic Ginkgo Biloba
\r\n - Organic Guarana Seed
\r\n - Organic Stevia Leaf
\r\n - Organic Goji Berries
\r\n - Organic Panax Ginseng
\r\n - All-Natural L-Theanine
\r\n
\r\nSome of those stick out to me right off the bat - I\'m very familiar with Yerba Mate, Ginkgo Biloba, Guarana, Stevia, and Ginseng. Yerba Mate, Guarana, Ginseng, and Ginkgo Biloba are all commonly used to help with cognition, memory enhancement and the like. The one that sticks out like a sore thumb in this list, however, is L-Theanine.\r\n\r\nWhat the heck is L-Theanine?\r\n\r\nL-Theanine is an amino acid found in green tea. In combination with caffeine and the other ingredients found in CogniTea, it is proven to promote alpha brain waves. What does that mean? Well...basically...It helps your brain work better. That is putting it SUPER simply, but that\'s pretty much the idea. This tea is literally designed to help you think clearly, focus better, and get stuff done. The combination is scientifically proven. You can find more details about the study here. \r\n\r\nAlex researched very thoroughly to come up with this list of ingredients and consulted with tea experts to get the blend just right. What he got was a tea that achieves both his goal of mental clarity and a great taste too.\r\n\r\nWhat\'s That, You Say? Tastes Great, You Say?\r\n\r\nWhy yes, yes it does. I\'m sure you noticed in the ingredients list \"Peppermint Leaf\". I will say, I am usually pretty picky about peppermint. When I like peppermint, I like it on its own - in gum, in mints, that sort of thing. I don\'t generally like peppermint and chocolate, I don\'t generally like peppermint ice cream, and I don\'t do peppermint beverages.\r\n\r\nThen CogniTea happened.\r\n \r\nI know, I sound soooo dramatic. Honestly though, this stuff is blowing my mind (no pun intended). I really don\'t normally do peppermint drinks, and I\'ve tried peppermint tea before - I didn\'t like it. I enjoy CogniTea. It\'s got a subtle peppermint flavor that is absolutely NOT overpowering. It\'s just enough. I happily drink this tea \"black\" - no milk/cream/lemon/sugar...no NOTHING. Just hot water and the tea. It tastes great on its own, probably due in part to the fact it includes stevia leaf - a natural sweetener. The only other tea I drink is green tea, and that\'s how I drink my green tea - \"black\". Honestly, the taste kind of reminds me of a pepperminty green tea. The tea has a gentle peppermint aroma as well. Smelling this tea, and tasting it, you wouldn\'t think it has the cajones necessary to propel you through your day...but it does.\r\n\r\nHow About Re-Steeping? I personally tried re-steeping the same bag and I thought I was able to still get pretty good tea out of the 2nd use. The longer you leave it in, obviously, the less use you get out of the 2nd steeping. I asked Alex what he thinks about re-steeping the same bag, and he sounded like he himself prefers to just leave the bag in his tea while he drinks it - no re-steeping for him. He also hasn\'t yet done any studies about benefits of the first steeping vs. subsequent steepings, so its probably safe to say you\'re better off just doing it once.\r\n\r\nSourcing & Fair-Trade \r\n\r\nI know many people who actually REALLY care about this. What is \"Fair Trade\"? It\'s literally just that - fair. Farmers in far-off countries are justly and fairly compensated for the goods they provide instead of being taken advantage of. You can feel good about what you\'re drinking :). Sourcing is also important to many people - some like to know where it\'s coming from and some ingredients are apparently superior depending on which country they come from. CogniTea\'s ingredients come from all over the world. For specific countries for each ingredient I\'m sure the company would be happy to answer.\r\n\r\nShut Up And Take My Money! \r\n\r\nUnfortunately, right now it\'s not that simple. CogniTea is not yet available on store shelves. It\'s not even available for purchase on a website yet. WHY NOT?! CogniTea is still on the ground floor! Right now, as I mentioned waaaaaaay in the beginning, CogniTea is currently in crowdfunding on IndieGoGo! \r\n\r\nSo How Can I help CogniTea Become A Reality?\r\n\r\nYou can help by telling everyone you know about CogniTea, how great it is, and maybe by contributing and making a pledge! There are different reward levels on indiegogo, and most reward levels include tea! So, essentially, you can pre-order CogniTea by pledging to their crowdfunding campaign. You can also follow CogniTea on Twitter and \"like\" them on Facebook. I encourage you to do both. I love the mission and the ideology behind this company, and honestly, I LOVE the tea itself. I\'d love to see this hit store shelves so I can go GET IT. Oh, and it\'s a local, Boston-based company, so I can feel good about helping a neighbor :) Let\'s help make this a reality, ok?\r\n\r\n\r\n ','Wake Up Your Brain - Cognitea Review','','inherit','closed','closed','','77-revision-v1','','','2017-01-14 00:53:32','2017-01-14 05:53:32','',77,'http://sothisisfitness.com/2017/01/77-revision-v1.html',0,'revision','',0),(78,1,'2014-02-24 12:47:00','2014-02-24 17:47:00','What an INCREDIBLE weekend! I\'m still kind of in shock...words just can\'t describe how elated I am. This weekend I ran the Frosty Knuckle 5K+ AND the Hyannis Half-Marathon...back to back days.
![](\"http://1.bp.blogspot.com/--B0rrgmczaA/UwppIp5tN5I/AAAAAAAAGdg/jiE1WGiv4F0/s1600/runwkndnumbr.jpg\")
Not only did I do well in both races...but I came away with a pretty big accomplishment in the 5K+ and a MAJOR accomplishment in Half-Marathon! If I can do this...anyone can. How did I do it? And how can you? Read on, and share in the journey!
This weekend, by all accounts, was probably a really bad idea. On Saturday I ran the Frosty Knuckle 5K+...then I ran the Hyannis Half-Marathon Sunday. That in itself could\'ve been passable...if it weren\'t for a few things... you\'ll find those as you read through...
Let\'s Talk About the Frosty Knuckle 5K+!
![](\"http://4.bp.blogspot.com/-qvySA8uyoHc/UwdHjD6XKRI/AAAAAAAAGbM/iZNE6aNHxsE/s1600/frosty_logo_MAIN-300x135.png\")
![](\"http://2.bp.blogspot.com/-lnE9r_MfMP0/Uwp8FNIAdcI/AAAAAAAAGd8/U5bx_XVVEH8/s1600/IMG_20140222_104632950_HDR2.jpg\")
Frosty Knuckle 5K+ was a blast! I should start by thanking my friend Natalie at Eclipx Salon for sponsoring me into this race! Eclipx Salon is her hair salon in Salisbury, MA (50 Elm St.) - the race was actually only about 8 minutes from her salon! Normally I do aim to sign sponsors that have something to do with health & fitness, but I think it\'s also great to represent local / small businesses. Please be sure to give her site a look! I\'ll be running more races for her later this year, so keep an eye out! She loved my shirt idea, by the way - \"Run Like A Beast, Look Like A Beauty\".
It was a smaller race - the \"field\" (# of participants) was only 160 people. Smaller races are different - having a smaller \"field\" can provide for a different feel. I don\'t really know how to describe it... \"intimate\" isn\'t the right word...but it isn\'t the big song and dance that something like the Falmouth Road Race is (with its 12,000+ runners) or even the Hyannis Half Marathon (with just under 3,000 runners). You get to see more of individual runners\' personalities, the groups that come having fun together, and even the event staff has more fun. Whatever word you use to describe it - I enjoyed it.
Going into this race I was still riding the high from my MIRACULOUS 2nd place overall finish in the Winter Warlock 5K (Plymouth, MA). Between that and the size of the race...I may have gone a little harder than I initially intended....whoops.
How I Set Myself Up For Trouble:
My initial plan was more or less to take it easy - I knew I had my 2nd ever half-marathon the next day, I knew what my goal was for the half...and I didn\'t want to risk screwing it up by burning myself out the day before. What ended up happening was mile splits of 7:21, 8:09 (when I realized I had to SLOW THE HELL DOWN), and 8:48 (once I hit the sand).
![](\"http://2.bp.blogspot.com/-pHVDMGumL8Y/UwqIfVUo5PI/AAAAAAAAGeY/EmhsUqBcNss/s1600/frostyknucklemap.jpg\")
Oh yeah...forgot to mention...from just before the 3rd mile until pretty much the end...we were running on the beach. SAND! Good Lord...let me just tell you...this was the first time I had ever run on sand before...NOT FUN.
OK...maybe \"not fun\" isn\'t the right way to put it...
Running on sand was incredibly challenging. There\'s a reason my mile split dropped to 8:48 on the sand...its just so tough! *PRO TIP* If you\'re running on sand, do yourself a HUGE favor and run near the water, where the sand is wet and more firm. The dry sand is nearly impossible...it just moves underneath you so much - it\'s hard to get any propulsion! When you push off with your foot, usually the ground doesn\'t move and you go forward...but when the sand moves backward you get less forward movement for the effort you\'re giving. Running on the wet sand is a little better, but it still moves and dampens the effort you\'re putting out.
This is why I\'ve come to the conclusion that running on sand is EXCELLENT for training. It\'s also why I\'ve come to the conclusion that I don\'t think I want to run any more races involving sand. Haha. Unless it\'s an obstacle race - then I\'ll just consider it another obstacle.
I ended up doing pretty well all things considered. The race was a little over a 5K (3.3 miles) and I finished in 26:59, which is about 8:11 min/mile. I was pretty satisfied with that, especially considering I intentionally tried to slow myself down starting somewhere late in the 1st mile. What really caught me off-guard was when the race director Heidi started announcing age group awards...and got to the Male 19 - 29 age group...and announced me as 3rd place! My Mom (who was there) can tell you...the look on my face must\'ve been hysterical - I was NOT at ALL expecting that. The medal itself was pretty hilarious, but appropriate considering Frosty Knuckle is actually a beer (Google it).
![](\"http://2.bp.blogspot.com/-ztz0A3KJlAE/UwqZ8qz1ftI/AAAAAAAAGew/58yyErXAcYo/s1600/IMG_20140223_195721959_HDR.jpg\")
Yeah - it\'s a bottle-opener. Hah.
The race was put on by Heat Event Management - Heidi (the Race Director) was SUPER nice and great to talk to - she said they do a LOT of trail runs, which is something I\'m looking to get into. She also mentioned that they happen in some really scenic places, which is a bonus. I definitely recommend looking into what they have to offer :) I LOVE local races. Another great thing about local races? ...sometimes they bring in LOCAL BEER! Ipswitch ale was there with a free beer for every runner :) So that was pretty great.
![](\"http://2.bp.blogspot.com/-6Jxnpf4Lw60/UwtIbzA3KDI/AAAAAAAAGgs/Hmk4rutNt5Q/s1600/ipsalebrewery.jpg\")
Quick side-note: Salisbury Beach in the winter looked like something out of a zombie apocalypse movie. Think Zombieland...its got that creepy abandoned fun-house / boardwalk thing going on...it was odd. I wish I got a picture. Maybe when I go up in March for Smuttypalooza :)
On to the Hyannis Half Marathon!
![](\"http://1.bp.blogspot.com/-LKY7_wbGd3Q/Uwqpu6I_UbI/AAAAAAAAGfE/C2Fc3Nmv2_k/s1600/hyannis+half.jpg\")
This was the big race! I\'ve been looking forward to this since before the new year! This was my 2nd half marathon ever, and I was going in with a goal. My first half - the Cape Cod Marathon Half - I had a rough idea, I was a little slower, and I was focusing on just finishing. I had a lot of hamstring and foot issues, I had I.T. Band issues, and I stopped to walk a lot as a result. In the end, I finished in 2:09:29 (goal was to break 2:15:00).
Hyannis was different. I had run more, trained more, and done long distances more. My obvious goal was to beat my old time. My REAL goal was to break 2 hours.
![](\"http://1.bp.blogspot.com/-j3Sn-o8DbV4/Uwqz0ycT5NI/AAAAAAAAGfY/7P1bY37f1ZQ/s1600/IMG_20140223_095223017.jpg\")
So I showed up in Hyannis ready to go. My timing was a little off and I ended up getting there with enough time to get my number and shirt, hit the restroom and stretch. I had planned on getting there early, but that didn\'t happen...so I had to fight off that awful \"rushed\" feeling. I managed to simmer down once I got to stretching though.
For starters...(literally)...I couldn\'t even get in the corral! It was so packed full there was just no room! I wasn\'t the only one who had to sneak in once the gun went off, though. To be fair, it was partly my own fault - I waited until about 5 minutes before gun time to even GET to the start and I refused to go farther down the chute - I was right up at the 8 min/mile flag. What can I say...I wanted to be near the start line! There\'s something about having that big neon clock at the finish at least KIND of close to your actual time...
***REAL quick - for those who don\'t know - gun time is when the starting gun goes off to when you cross the finish. Net time is from when you cross the start to when you cross the finish. In a big race, you might not cross the start right when the gun goes off - might take 30 seconds, might take 5 minutes. The big neon clock at the finish goes off of gun time...so by being close to the start line, my net and gun times are close and that big neon clock is ALMOST accurate.***
As far as the race itself - It was a nice run through Hyannis - we went close to (if not IN) downtown Hyannis, through Osterville, Craigville, and Centerville. We didn\'t quite go as far as Cotuit. It was a nice tour of Hyannis.
![](\"http://3.bp.blogspot.com/-sLT_Q9f3WcM/UwrRrJFRQqI/AAAAAAAAGgM/x0Hv5SBW4yM/s1600/hyannismap.jpg\")
I\'ve learned that it\'s all relative. I approach each different distance I run with a different mindset and a different target pace. When I\'m half done with a 5K I\'m just as pooped as I am when I\'m half done with a 10K. This is almost the same with a half marathon...but it\'s a little different. It may have been because I was trying to go much faster than my first half. It may have been because I ran a race the day before. It may have been because there were hills ALL OVER the course instead of mainly concentrated along a 3 mile stretch...or it may just be because 13.1 miles is a long freaking distance. Whatever the case, this race was tougher than my first 13.1. I may not have had injuries/cramps/issues like the last time...but that opened up a new set of challenges.
![](\"http://4.bp.blogspot.com/-wLl42a6iFNE/Uwq0bTotE3I/AAAAAAAAGfg/VVzpdiFQxj8/s1600/IMG_20140223_145512083.jpg\")
What challenges? It was me, my preparation, and my mind. In general, I feel like anything over 10 miles is all mental, and today reinforced that for me. That\'s the front of my shirt right there. I wasn\'t sponsored for the Hyannis Half, so I wore my own shirt. It wasn\'t a giant logo...it was motivation. It was for me and for whoever saw it - it\'s what I believe and what I\'ve been saying all along. The front said \"NO Limits.\" and \"I Can. I WILL.\" - You can see the back up above - \"Success happens one mile at a time\". I was repeating these three little gems to myself the whole race, because they were all true. Every time I wanted to slow down...stop...take a walk-break...I DEMANDED more of myself and resolved to get to the next mile. Know what I figured out? I didn\'t really need to stop. I kept telling myself \"I Can. I WILL.\"...and I did.
I started feeling my quads after a while...I kind of want to attribute that to running the Frosty Knuckle. The Race Director DID say she\'s had people tell her how sore their quads are after that race...whoops. After a while, that led to me feeling just how much my legs really weigh. I was reminded that while I have lost a ton of weight...at 175 lbs I\'m still heavier than many runners, and picking those legs up with each step requires a lot of work. Didn\'t matter. No Limits. I powered through it. I didn\'t demand big crazy reaches out of my body...I did it one mile at a time. My calves started to feel like they wanted to cramp up on me. I didn\'t allow it. I Can. I WILL. I kept telling myself...every little bit you can run instead of walk...every little bit you can keep going...it ALL matters, and it ALL gets you closer to your goal!
![](\"http://2.bp.blogspot.com/-TdZa5Y7cjqI/UwrM6BiActI/AAAAAAAAGgA/Za0LdGLP5e0/s1600/paceband.jpg\")
At mile 11 an old friend caught up with me...my left hamstring. I realized if I tried to just blast through it my time would suffer and it could get worse, so I stopped and stretched super-fast and got back in it. I took a couple extra 10 second walk breaks because I had the time. And I kept going. Nothing was going to hold me back - I was on track for a sub-2 hour half...and I was gonna get it.
How did I know I was on-track? I had a paceband. What\'s a paceband? It\'s that thing right there! I found a site, I plugged in the time I wanted to finish in, and told it the distance I was running. It did the math and put it together into a wristband that said at what time I needed to be at each mile marker. I printed it out, cut it out, and...\"laminated\" it...with some scotch tape. For the first 8 miles I was 2 minutes ahead of target. After that I started to slow a bit, but I was on-track. I knew for a fact that I could do it. It also allowed me to make smart, informed, tactical decisions about \"walk-breaks\"...10 seconds of walking here and there helped me keep my overall pace up. I DEFINITELY recommend printing up one of these for your next race. Solid idea for sure.
So...How Did It Turn Out?!
I DID IT! THAT\'S how it turned out! MAJOR ACHIEVEMENT - I BROKE 2 HOURS! Not by much, but I did it! I came in at 1:59:40 official time. That\'s 9:49 faster than last time...almost 10 minutes off my time! I cannot BEGIN to describe how elated I am to have accomplished that! ESPECIALLY after having run that 5K+ the day before with that freakin\' sand.
The whole point of ALL of this...all these races I\'m running this year...this site...all of it...it\'s to encourage, to motivate, and to show that it can be done. I was 300 lbs at the end of 2012! I had been a big guy my whole life. And here I am running back to back races and achieving amazing things like a sub-2 hour half marathon in the process! ARE YOU KIDDING ME?! Is this real life?! I literally would\'ve laughed out loud if, back then, someone tried to tell me this would happen...
![](\"http://4.bp.blogspot.com/-J-YOUducNeI/Uws8a0XiYCI/AAAAAAAAGgc/IUc3WDad9FQ/s1600/aftert25front.jpg\")
It goes back to what I said in the Lose Your Limits Challenge article - the only limits we TRULY have are the ones we set for ourselves. The human body is an amazing thing - given time and training it will do whatever you ask of it. It will change shape. It will get faster. It will endure longer. You just have to have the confidence and stamina to make those changes happen. Tell yourself exactly what I put on that shirt for me and everyone that could see it - NO Limits. I Can - I WILL. And remember - Success happens one mile/km/lap/rep/pound/day at a time.
Honestly... If I can do this, anyone can. You WILL get there. Just keep going :)','NO LIMITS. Frosty Knuckle 5K+ & Hyannis Half Marathon Recap','','publish','open','open','','no-limits-frosty-knuckle-5k-hyannis-half-marathon-recap','','','2017-01-20 16:47:41','2017-01-20 21:47:41','',0,'http://50.87.248.94/~sothisj4/?p=78',0,'post','',0),(678,1,'2017-01-14 22:08:11','2017-01-15 03:08:11','What an INCREDIBLE weekend! I\'m still kind of in shock...words just can\'t describe how elated I am. This weekend I ran the Frosty Knuckle 5K+ AND the Hyannis Half-Marathon...back to back days.
Not only did I do well in both races...but I came away with a pretty big accomplishment in the 5K+ and a MAJOR accomplishment in Half-Marathon! If I can do this...anyone can. How did I do it? And how can you? Read on, and share in the journey!
This weekend, by all accounts, was probably a really bad idea. On Saturday I ran the Frosty Knuckle 5K+...then I ran the Hyannis Half-Marathon Sunday. That in itself could\'ve been passable...if it weren\'t for a few things... you\'ll find those as you read through...
Let\'s Talk About the Frosty Knuckle 5K+!
Frosty Knuckle 5K+ was a blast! I should start by thanking my friend Natalie at Eclipx Salon for sponsoring me into this race! Eclipx Salon is her hair salon in Salisbury, MA (50 Elm St.) - the race was actually only about 8 minutes from her salon! Normally I do aim to sign sponsors that have something to do with health & fitness, but I think it\'s also great to represent local / small businesses. Please be sure to give her site a look! I\'ll be running more races for her later this year, so keep an eye out! She loved my shirt idea, by the way - \"Run Like A Beast, Look Like A Beauty\".
It was a smaller race - the \"field\" (# of participants) was only 160 people. Smaller races are different - having a smaller \"field\" can provide for a different feel. I don\'t really know how to describe it... \"intimate\" isn\'t the right word...but it isn\'t the big song and dance that something like the Falmouth Road Race is (with its 12,000+ runners) or even the Hyannis Half Marathon (with just under 3,000 runners). You get to see more of individual runners\' personalities, the groups that come having fun together, and even the event staff has more fun. Whatever word you use to describe it - I enjoyed it.
Going into this race I was still riding the high from my MIRACULOUS 2nd place overall finish in the Winter Warlock 5K (Plymouth, MA). Between that and the size of the race...I may have gone a little harder than I initially intended....whoops.
How I Set Myself Up For Trouble:
My initial plan was more or less to take it easy - I knew I had my 2nd ever half-marathon the next day, I knew what my goal was for the half...and I didn\'t want to risk screwing it up by burning myself out the day before. What ended up happening was mile splits of 7:21, 8:09 (when I realized I had to SLOW THE HELL DOWN), and 8:48 (once I hit the sand).
Oh yeah...forgot to mention...from just before the 3rd mile until pretty much the end...we were running on the beach. SAND! Good Lord...let me just tell you...this was the first time I had ever run on sand before...NOT FUN.
OK...maybe \"not fun\" isn\'t the right way to put it...
Running on sand was incredibly challenging. There\'s a reason my mile split dropped to 8:48 on the sand...its just so tough! *PRO TIP* If you\'re running on sand, do yourself a HUGE favor and run near the water, where the sand is wet and more firm. The dry sand is nearly impossible...it just moves underneath you so much - it\'s hard to get any propulsion! When you push off with your foot, usually the ground doesn\'t move and you go forward...but when the sand moves backward you get less forward movement for the effort you\'re giving. Running on the wet sand is a little better, but it still moves and dampens the effort you\'re putting out.
This is why I\'ve come to the conclusion that running on sand is EXCELLENT for training. It\'s also why I\'ve come to the conclusion that I don\'t think I want to run any more races involving sand. Haha. Unless it\'s an obstacle race - then I\'ll just consider it another obstacle.
I ended up doing pretty well all things considered. The race was a little over a 5K (3.3 miles) and I finished in 26:59, which is about 8:11 min/mile. I was pretty satisfied with that, especially considering I intentionally tried to slow myself down starting somewhere late in the 1st mile. What really caught me off-guard was when the race director Heidi started announcing age group awards...and got to the Male 19 - 29 age group...and announced me as 3rd place! My Mom (who was there) can tell you...the look on my face must\'ve been hysterical - I was NOT at ALL expecting that. The medal itself was pretty hilarious, but appropriate considering Frosty Knuckle is actually a beer (Google it).
Yeah - it\'s a bottle-opener. Hah.
The race was put on by Heat Event Management - Heidi (the Race Director) was SUPER nice and great to talk to - she said they do a LOT of trail runs, which is something I\'m looking to get into. She also mentioned that they happen in some really scenic places, which is a bonus. I definitely recommend looking into what they have to offer :) I LOVE local races. Another great thing about local races? ...sometimes they bring in LOCAL BEER! Ipswitch ale was there with a free beer for every runner :) So that was pretty great.
Quick side-note: Salisbury Beach in the winter looked like something out of a zombie apocalypse movie. Think Zombieland...its got that creepy abandoned fun-house / boardwalk thing going on...it was odd. I wish I got a picture. Maybe when I go up in March for Smuttypalooza :)
On to the Hyannis Half Marathon!
This was the big race! I\'ve been looking forward to this since before the new year! This was my 2nd half marathon ever, and I was going in with a goal. My first half - the Cape Cod Marathon Half - I had a rough idea, I was a little slower, and I was focusing on just finishing. I had a lot of hamstring and foot issues, I had I.T. Band issues, and I stopped to walk a lot as a result. In the end, I finished in 2:09:29 (goal was to break 2:15:00).
Hyannis was different. I had run more, trained more, and done long distances more. My obvious goal was to beat my old time. My REAL goal was to break 2 hours.
So I showed up in Hyannis ready to go. My timing was a little off and I ended up getting there with enough time to get my number and shirt, hit the restroom and stretch. I had planned on getting there early, but that didn\'t happen...so I had to fight off that awful \"rushed\" feeling. I managed to simmer down once I got to stretching though.
For starters...(literally)...I couldn\'t even get in the corral! It was so packed full there was just no room! I wasn\'t the only one who had to sneak in once the gun went off, though. To be fair, it was partly my own fault - I waited until about 5 minutes before gun time to even GET to the start and I refused to go farther down the chute - I was right up at the 8 min/mile flag. What can I say...I wanted to be near the start line! There\'s something about having that big neon clock at the finish at least KIND of close to your actual time...
***REAL quick - for those who don\'t know - gun time is when the starting gun goes off to when you cross the finish. Net time is from when you cross the start to when you cross the finish. In a big race, you might not cross the start right when the gun goes off - might take 30 seconds, might take 5 minutes. The big neon clock at the finish goes off of gun time...so by being close to the start line, my net and gun times are close and that big neon clock is ALMOST accurate.***
As far as the race itself - It was a nice run through Hyannis - we went close to (if not IN) downtown Hyannis, through Osterville, Craigville, and Centerville. We didn\'t quite go as far as Cotuit. It was a nice tour of Hyannis.
I\'ve learned that it\'s all relative. I approach each different distance I run with a different mindset and a different target pace. When I\'m half done with a 5K I\'m just as pooped as I am when I\'m half done with a 10K. This is almost the same with a half marathon...but it\'s a little different. It may have been because I was trying to go much faster than my first half. It may have been because I ran a race the day before. It may have been because there were hills ALL OVER the course instead of mainly concentrated along a 3 mile stretch...or it may just be because 13.1 miles is a long freaking distance. Whatever the case, this race was tougher than my first 13.1. I may not have had injuries/cramps/issues like the last time...but that opened up a new set of challenges.
What challenges? It was me, my preparation, and my mind. In general, I feel like anything over 10 miles is all mental, and today reinforced that for me. That\'s the front of my shirt right there. I wasn\'t sponsored for the Hyannis Half, so I wore my own shirt. It wasn\'t a giant logo...it was motivation. It was for me and for whoever saw it - it\'s what I believe and what I\'ve been saying all along. The front said \"NO Limits.\" and \"I Can. I WILL.\" - You can see the back up above - \"Success happens one mile at a time\". I was repeating these three little gems to myself the whole race, because they were all true. Every time I wanted to slow down...stop...take a walk-break...I DEMANDED more of myself and resolved to get to the next mile. Know what I figured out? I didn\'t really need to stop. I kept telling myself \"I Can. I WILL.\"...and I did.
I started feeling my quads after a while...I kind of want to attribute that to running the Frosty Knuckle. The Race Director DID say she\'s had people tell her how sore their quads are after that race...whoops. After a while, that led to me feeling just how much my legs really weigh. I was reminded that while I have lost a ton of weight...at 175 lbs I\'m still heavier than many runners, and picking those legs up with each step requires a lot of work. Didn\'t matter. No Limits. I powered through it. I didn\'t demand big crazy reaches out of my body...I did it one mile at a time. My calves started to feel like they wanted to cramp up on me. I didn\'t allow it. I Can. I WILL. I kept telling myself...every little bit you can run instead of walk...every little bit you can keep going...it ALL matters, and it ALL gets you closer to your goal!
At mile 11 an old friend caught up with me...my left hamstring. I realized if I tried to just blast through it my time would suffer and it could get worse, so I stopped and stretched super-fast and got back in it. I took a couple extra 10 second walk breaks because I had the time. And I kept going. Nothing was going to hold me back - I was on track for a sub-2 hour half...and I was gonna get it.
How did I know I was on-track? I had a paceband. What\'s a paceband? It\'s that thing right there! I found a site, I plugged in the time I wanted to finish in, and told it the distance I was running. It did the math and put it together into a wristband that said at what time I needed to be at each mile marker. I printed it out, cut it out, and...\"laminated\" it...with some scotch tape. For the first 8 miles I was 2 minutes ahead of target. After that I started to slow a bit, but I was on-track. I knew for a fact that I could do it. It also allowed me to make smart, informed, tactical decisions about \"walk-breaks\"...10 seconds of walking here and there helped me keep my overall pace up. I DEFINITELY recommend printing up one of these for your next race. Solid idea for sure.
So...How Did It Turn Out?!
I DID IT! THAT\'S how it turned out! MAJOR ACHIEVEMENT - I BROKE 2 HOURS! Not by much, but I did it! I came in at 1:59:40 official time. That\'s 9:49 faster than last time...almost 10 minutes off my time! I cannot BEGIN to describe how elated I am to have accomplished that! ESPECIALLY after having run that 5K+ the day before with that freakin\' sand.
The whole point of ALL of this...all these races I\'m running this year...this site...all of it...it\'s to encourage, to motivate, and to show that it can be done. I was 300 lbs at the end of 2012! I had been a big guy my whole life. And here I am running back to back races and achieving amazing things like a sub-2 hour half marathon in the process! ARE YOU KIDDING ME?! Is this real life?! I literally would\'ve laughed out loud if, back then, someone tried to tell me this would happen...
It goes back to what I said in the Lose Your Limits Challenge article - the only limits we TRULY have are the ones we set for ourselves. The human body is an amazing thing - given time and training it will do whatever you ask of it. It will change shape. It will get faster. It will endure longer. You just have to have the confidence and stamina to make those changes happen. Tell yourself exactly what I put on that shirt for me and everyone that could see it - NO Limits. I Can - I WILL. And remember - Success happens one mile/km/lap/rep/pound/day at a time.
Honestly... If I can do this, anyone can. You WILL get there. Just keep going :)','NO LIMITS. Frosty Knuckle 5K+ & Hyannis Half Marathon Recap','','inherit','closed','closed','','78-revision-v1','','','2017-01-14 22:08:11','2017-01-15 03:08:11','',78,'http://sothisisfitness.com/2017/01/78-revision-v1.html',0,'revision','',0),(673,1,'2017-01-14 22:05:39','2017-01-15 03:05:39','What an INCREDIBLE weekend! I\'m still kind of in shock...words just can\'t describe how elated I am. This weekend I ran the Frosty Knuckle 5K+ AND the Hyannis Half-Marathon...back to back days.
Not only did I do well in both races...but I came away with a pretty big accomplishment in the 5K+ and a MAJOR accomplishment in Half-Marathon! If I can do this...anyone can. How did I do it? And how can you? Read on, and share in the journey!
This weekend, by all accounts, was probably a really bad idea. On Saturday I ran the Frosty Knuckle 5K+...then I ran the Hyannis Half-Marathon Sunday. That in itself could\'ve been passable...if it weren\'t for a few things... you\'ll find those as you read through...
Let\'s Talk About the Frosty Knuckle 5K+!
Frosty Knuckle 5K+ was a blast! I should start by thanking my friend Natalie at Eclipx Salon for sponsoring me into this race! Eclipx Salon is her hair salon in Salisbury, MA (50 Elm St.) - the race was actually only about 8 minutes from her salon! Normally I do aim to sign sponsors that have something to do with health & fitness, but I think it\'s also great to represent local / small businesses. Please be sure to give her site a look! I\'ll be running more races for her later this year, so keep an eye out! She loved my shirt idea, by the way - \"Run Like A Beast, Look Like A Beauty\".
It was a smaller race - the \"field\" (# of participants) was only 160 people. Smaller races are different - having a smaller \"field\" can provide for a different feel. I don\'t really know how to describe it... \"intimate\" isn\'t the right word...but it isn\'t the big song and dance that something like the Falmouth Road Race is (with its 12,000+ runners) or even the Hyannis Half Marathon (with just under 3,000 runners). You get to see more of individual runners\' personalities, the groups that come having fun together, and even the event staff has more fun. Whatever word you use to describe it - I enjoyed it.
Going into this race I was still riding the high from my MIRACULOUS 2nd place overall finish in the Winter Warlock 5K (Plymouth, MA). Between that and the size of the race...I may have gone a little harder than I initially intended....whoops.
How I Set Myself Up For Trouble:
My initial plan was more or less to take it easy - I knew I had my 2nd ever half-marathon the next day, I knew what my goal was for the half...and I didn\'t want to risk screwing it up by burning myself out the day before. What ended up happening was mile splits of 7:21, 8:09 (when I realized I had to SLOW THE HELL DOWN), and 8:48 (once I hit the sand).
Oh yeah...forgot to mention...from just before the 3rd mile until pretty much the end...we were running on the beach. SAND! Good Lord...let me just tell you...this was the first time I had ever run on sand before...NOT FUN.
OK...maybe \"not fun\" isn\'t the right way to put it...
Running on sand was incredibly challenging. There\'s a reason my mile split dropped to 8:48 on the sand...its just so tough! *PRO TIP* If you\'re running on sand, do yourself a HUGE favor and run near the water, where the sand is wet and more firm. The dry sand is nearly impossible...it just moves underneath you so much - it\'s hard to get any propulsion! When you push off with your foot, usually the ground doesn\'t move and you go forward...but when the sand moves backward you get less forward movement for the effort you\'re giving. Running on the wet sand is a little better, but it still moves and dampens the effort you\'re putting out.
This is why I\'ve come to the conclusion that running on sand is EXCELLENT for training. It\'s also why I\'ve come to the conclusion that I don\'t think I want to run any more races involving sand. Haha. Unless it\'s an obstacle race - then I\'ll just consider it another obstacle.
I ended up doing pretty well all things considered. The race was a little over a 5K (3.3 miles) and I finished in 26:59, which is about 8:11 min/mile. I was pretty satisfied with that, especially considering I intentionally tried to slow myself down starting somewhere late in the 1st mile. What really caught me off-guard was when the race director Heidi started announcing age group awards...and got to the Male 19 - 29 age group...and announced me as 3rd place! My Mom (who was there) can tell you...the look on my face must\'ve been hysterical - I was NOT at ALL expecting that. The medal itself was pretty hilarious, but appropriate considering Frosty Knuckle is actually a beer (Google it).
Yeah - it\'s a bottle-opener. Hah.
The race was put on by Heat Event Management - Heidi (the Race Director) was SUPER nice and great to talk to - she said they do a LOT of trail runs, which is something I\'m looking to get into. She also mentioned that they happen in some really scenic places, which is a bonus. I definitely recommend looking into what they have to offer :) I LOVE local races. Another great thing about local races? ...sometimes they bring in LOCAL BEER! Ipswitch ale was there with a free beer for every runner :) So that was pretty great.
Quick side-note: Salisbury Beach in the winter looked like something out of a zombie apocalypse movie. Think Zombieland...its got that creepy abandoned fun-house / boardwalk thing going on...it was odd. I wish I got a picture. Maybe when I go up in March for Smuttypalooza :)
On to the Hyannis Half Marathon!
This was the big race! I\'ve been looking forward to this since before the new year! This was my 2nd half marathon ever, and I was going in with a goal. My first half - the Cape Cod Marathon Half - I had a rough idea, I was a little slower, and I was focusing on just finishing. I had a lot of hamstring and foot issues, I had I.T. Band issues, and I stopped to walk a lot as a result. In the end, I finished in 2:09:29 (goal was to break 2:15:00).
Hyannis was different. I had run more, trained more, and done long distances more. My obvious goal was to beat my old time. My REAL goal was to break 2 hours.
So I showed up in Hyannis ready to go. My timing was a little off and I ended up getting there with enough time to get my number and shirt, hit the restroom and stretch. I had planned on getting there early, but that didn\'t happen...so I had to fight off that awful \"rushed\" feeling. I managed to simmer down once I got to stretching though.
For starters...(literally)...I couldn\'t even get in the corral! It was so packed full there was just no room! I wasn\'t the only one who had to sneak in once the gun went off, though. To be fair, it was partly my own fault - I waited until about 5 minutes before gun time to even GET to the start and I refused to go farther down the chute - I was right up at the 8 min/mile flag. What can I say...I wanted to be near the start line! There\'s something about having that big neon clock at the finish at least KIND of close to your actual time...
***REAL quick - for those who don\'t know - gun time is when the starting gun goes off to when you cross the finish. Net time is from when you cross the start to when you cross the finish. In a big race, you might not cross the start right when the gun goes off - might take 30 seconds, might take 5 minutes. The big neon clock at the finish goes off of gun time...so by being close to the start line, my net and gun times are close and that big neon clock is ALMOST accurate.***
As far as the race itself - It was a nice run through Hyannis - we went close to (if not IN) downtown Hyannis, through Osterville, Craigville, and Centerville. We didn\'t quite go as far as Cotuit. It was a nice tour of Hyannis.
I\'ve learned that it\'s all relative. I approach each different distance I run with a different mindset and a different target pace. When I\'m half done with a 5K I\'m just as pooped as I am when I\'m half done with a 10K. This is almost the same with a half marathon...but it\'s a little different. It may have been because I was trying to go much faster than my first half. It may have been because I ran a race the day before. It may have been because there were hills ALL OVER the course instead of mainly concentrated along a 3 mile stretch...or it may just be because 13.1 miles is a long freaking distance. Whatever the case, this race was tougher than my first 13.1. I may not have had injuries/cramps/issues like the last time...but that opened up a new set of challenges.
What challenges? It was me, my preparation, and my mind. In general, I feel like anything over 10 miles is all mental, and today reinforced that for me. That\'s the front of my shirt right there. I wasn\'t sponsored for the Hyannis Half, so I wore my own shirt. It wasn\'t a giant logo...it was motivation. It was for me and for whoever saw it - it\'s what I believe and what I\'ve been saying all along. The front said \"NO Limits.\" and \"I Can. I WILL.\" - You can see the back up above - \"Success happens one mile at a time\". I was repeating these three little gems to myself the whole race, because they were all true. Every time I wanted to slow down...stop...take a walk-break...I DEMANDED more of myself and resolved to get to the next mile. Know what I figured out? I didn\'t really need to stop. I kept telling myself \"I Can. I WILL.\"...and I did.
I started feeling my quads after a while...I kind of want to attribute that to running the Frosty Knuckle. The Race Director DID say she\'s had people tell her how sore their quads are after that race...whoops. After a while, that led to me feeling just how much my legs really weigh. I was reminded that while I have lost a ton of weight...at 175 lbs I\'m still heavier than many runners, and picking those legs up with each step requires a lot of work. Didn\'t matter. No Limits. I powered through it. I didn\'t demand big crazy reaches out of my body...I did it one mile at a time. My calves started to feel like they wanted to cramp up on me. I didn\'t allow it. I Can. I WILL. I kept telling myself...every little bit you can run instead of walk...every little bit you can keep going...it ALL matters, and it ALL gets you closer to your goal!
At mile 11 an old friend caught up with me...my left hamstring. I realized if I tried to just blast through it my time would suffer and it could get worse, so I stopped and stretched super-fast and got back in it. I took a couple extra 10 second walk breaks because I had the time. And I kept going. Nothing was going to hold me back - I was on track for a sub-2 hour half...and I was gonna get it.
How did I know I was on-track? I had a paceband. What\'s a paceband? It\'s that thing right there! I found a site, I plugged in the time I wanted to finish in, and told it the distance I was running. It did the math and put it together into a wristband that said at what time I needed to be at each mile marker. I printed it out, cut it out, and...\"laminated\" it...with some scotch tape. For the first 8 miles I was 2 minutes ahead of target. After that I started to slow a bit, but I was on-track. I knew for a fact that I could do it. It also allowed me to make smart, informed, tactical decisions about \"walk-breaks\"...10 seconds of walking here and there helped me keep my overall pace up. I DEFINITELY recommend printing up one of these for your next race. Solid idea for sure.
So...How Did It Turn Out?!
I DID IT! THAT\'S how it turned out! MAJOR ACHIEVEMENT - I BROKE 2 HOURS! Not by much, but I did it! I came in at 1:59:40 official time. That\'s 9:49 faster than last time...almost 10 minutes off my time! I cannot BEGIN to describe how elated I am to have accomplished that! ESPECIALLY after having run that 5K+ the day before with that freakin\' sand.
The whole point of ALL of this...all these races I\'m running this year...this site...all of it...it\'s to encourage, to motivate, and to show that it can be done. I was 300 lbs at the end of 2012! I had been a big guy my whole life. And here I am running back to back races and achieving amazing things like a sub-2 hour half marathon in the process! ARE YOU KIDDING ME?! Is this real life?! I literally would\'ve laughed out loud if, back then, someone tried to tell me this would happen...
It goes back to what I said in the Lose Your Limits Challenge article - the only limits we TRULY have are the ones we set for ourselves. The human body is an amazing thing - given time and training it will do whatever you ask of it. It will change shape. It will get faster. It will endure longer. You just have to have the confidence and stamina to make those changes happen. Tell yourself exactly what I put on that shirt for me and everyone that could see it - NO Limits. I Can - I WILL. And remember - Success happens one mile/km/lap/rep/pound/day at a time.
Honestly... If I can do this, anyone can. You WILL get there. Just keep going :)','NO LIMITS. Frosty Knuckle 5K+ & Hyannis Half Marathon Recap','','inherit','closed','closed','','78-revision-v1','','','2017-01-14 22:05:39','2017-01-15 03:05:39','',78,'http://sothisisfitness.com/2017/01/78-revision-v1.html',0,'revision','',0),(79,1,'2014-02-19 14:24:00','2014-02-19 19:24:00','Not even a blizzard could stop what was going to happen this past Sunday.
In the wake of a blizzard I, and many like me, showed that classic \"yankee can-do attitude\" and dug ourselves out so we could go run a race. I in particular am VERY glad I did.
The human body, mine in particular, continues to amaze me. At every turn I think I\'ve reached the mountain top, and at every turn I am surprised once again. This time, it was on Old Sandwich Road in Plymouth, Massachusetts.
![](\"http://4.bp.blogspot.com/-dWMAgrWH38Y/UwSh-nmNBWI/AAAAAAAAGYA/V4-PdbC4k2g/s1600/winter+warlock+logo.png\")
This race was very cool, very different, and taught me a lot. Someone upstairs also saw fit to bestow upon me a HUGE achievement/milestone. Read on and share in it with me!
![](\"http://4.bp.blogspot.com/-u5YYjE33iI4/UwS4r9UweBI/AAAAAAAAGaE/_hqsZIdEP8c/s1600/IMG_20140216_070204.jpg\")
Winter Warlock was a different race indeed. There was a 5K and a 10K - I ran the 5K. I almost upgraded last-minute to the 10K, and BOY am I glad I didn\'t. For starters, I hadn\'t prepared for a 10K and wasn\'t in the right mindset...but for another...I might not have achieved what I did. I suppose I should start by thanking my friends at Cape Cod Nutrition Corner for sponsoring me for this race (and four more this year!). Check them out in Plymouth and Easton if you\'re around - they\'re a great supplement / nutrition / health store with a very knowledgeable staff - worth the trip for sure. I drive all the way from Falmouth to go there! If it weren\'t for CCNC sponsoring me I wouldn\'t have chosen, registered for or run this race...and I wouldn\'t have had the achievement I did.
More on that later.
Why is Winter Warlock So Special?
Plymouth Rock Racing, for one. Craig, the Race Director / President CLEARLY has a passion for running, runners, and putting on great local races. Plymouth Rock Racing has a TON of races in the Plymouth area and he sounded excited about ALL of them as he was speaking via megaphone at the starting line (and when I talked to him individually before/after the race!). He was even dressed in running gear - seemed like he wanted to run his own race instead of...running it! Hah.
![](\"http://3.bp.blogspot.com/-Ynr64GxPWkw/UwStQuLnmRI/AAAAAAAAGY4/uhyEK8lVctU/s1600/dsc01587.jpg\")
One thing Craig likes to do at Winter Warlock, since it\'s a relatively small race, is test out new technology. I think that\'s pretty cool! The new tech Plymouth Rock Racing tried out at this year\'s Winter Warlock was a new timing system called \"Race Splitter\" - it used iPads / iPhones and, shockingly enough, did NOT involve a giant mat you have to run over to start/finish the race! I have to admit...that part threw me off a little bit. Not like I\'ve been running for a long time, but I got very used to the mats and the guy on a computer next to it and all the beeping as people finish. Instead, the RD\'s two sons were manually punching peoples\' bib numbers into the iPad as they finished. Not sure how this tech would work on a much larger scale (or if it would even be feasible), and not sure how accurate and consistent it is (in terms of people crossing the finish), but it was definitely cool to be part of a trial run. Hah...I got jokes today...
\"Stop blabbing and tell me about the race!\"
![](\"http://1.bp.blogspot.com/-SDnUKHG6yrI/UwSr39L7M9I/AAAAAAAAGYY/fHlfuDcUKEg/s1600/dsc01533.jpg\")
The race itself was very cool. Just look at that scenery! That\'s what I got to stare at as I ran my 5K - it\'s enough to make me wish I ran the 10K, and to make me want to run the Old Sandwich Road Race Half-Marathon in June (too bad I\'m already running the Newburyport River Run 5K). As you might gather from what I just said - this race took place in Plymouth, MA on Old Sandwich Road. Old Sandwich Road is the oldest dirt road in the country in one of the oldest towns in America. The road is actually pretty well-maintained, not too many ruts and potholes. I wore my trail shoes that day expecting a snowy mess, and I was infinitely glad I did - whatever parts of the road weren\'t covered by snow were dirt. I firmly believe if I were in my regular running shoes I would\'ve had far less traction and wouldn\'t have performed as well.
Speaking of my performance...
![](\"http://1.bp.blogspot.com/-TXzVR2_WAj0/UwSvOZB7gmI/AAAAAAAAGZM/VMeCtvii8nI/s1600/IMG_20140216_110415662.jpg\")
Remember that big huge amazing achievement I mentioned earlier?
I HAD MY FIRST PODIUM FINISH!
I came in 2nd place overall! Are you freaking KIDDING ME?!?!
This was SUCH a different experience for me! I am NOT that fast, and I\'ve kind of accepted that until I drastically improve my form, my stride and my pace I will not be coming in top of a race...maybe placing in my age group if I\'m lucky but certainly not overall podium! I made sure to thoroughly enjoy this rarity as it was happening.
There was a \"lead car\" - a police cruiser leading the race. For the first half of the race, I was in front...in first place...so it was me and the cop car out in front of me leading the way.
That. Was. Cool.
I think I like being out in front. No crowds, no competition, no \"I have to go faster than that guy\"...no urge to keep up and get worn out...
Once we got to the turnaround I was no longer in first place.
There was a guy trailing me for the better part of that first leg of the race, and as we got to the turnaround and I took a nice wide turn, he practically stopped on a dime, spun in place and took off. He then steadily crept further away from me towards the finish. Since it was an \"out and back\" course, we were running by everyone behind us on the way back to the start/finish...I knew then that unless I screwed up big I had clinched second place. There was a solid group close behind us, but many of them were running the 10K, and would be continuing past our 5K turnaround - the next person running the 5K was far enough behind that if I kept my pace I could do it. So I did. I didn\'t stop, I tried not to look back, and I just kept on chugging along.
Funny thing happened - when I got to the end of Old Sandwich Road there was a couple of cops set up to keep an eye on traffic so we could get onto the main (paved) road and get back to the start/finish at the country club...I got there and I literally looked at the cop, pointed left and right, and put my hands up like \"which way do I go?\". I have never been in front before, I\'m usually following everyone else to the finish! What a weird experience.
![](\"http://3.bp.blogspot.com/-ZPytFze3FyI/UwS-MKh4BfI/AAAAAAAAGaY/g_EnN1LLrWs/s1600/IMG_20140216_104002_987.jpg\")
At the finish I heard my name over the megaphone and I went under the big goofy inflatable finish - I then had a trophy and a $10 Marathon Sports gift card stuck in my hand as my prizes. Prizes?! Cool.
![](\"http://2.bp.blogspot.com/-ZyQN8OvgVXQ/UwSzzbgxq_I/AAAAAAAAGZk/iU8Cr48VHCY/s1600/IMG_20140216_104547119_HDR.jpg\")
I had to go find the guy who got me at the turnaround. Wasn\'t hard...there were only three people at the finish...the Race Director, my fiancee, and him! His name is Chris Housley. Nice guy, too...aside from that whole \"passing me\" thing. hah. Maybe I\'ll run into him (or by him) at another race this year!
![](\"http://1.bp.blogspot.com/-f2R8yv9RYnA/UwS2GPgD3-I/AAAAAAAAGZw/nYX7glsczXk/s1600/IMG_20140216_105319154_HDR.jpg\")
I then went and found the guy who came in 3rd. His name is Sean Sullivan, and Winter Warlock was special for him too...it was his first race! Congrats to him on coming in 3rd place in his first ever race...that must be HUGE encouragement. My first race I was shocked to see my time and to place in my age group...placing overall must\'ve been nice. I DEFINITELY hope to see Sean at some more races this year! Hey Sean! Check out my Blizzard Blast recap article for a list of races I\'m running...let me know if you\'re running any of those!
I feel like this recap is appropriate for Hump Day. Take the lessons of my most recent race to heart and use them to help you get over the hump...whatever hump it is you\'re trying to get over. Motivation, encouragement, progress...whatever. There are little victories and big achievements everywhere, and you only reach them if you can get over the hump, whether its mental or physical, and get to the finish.
![](\"http://3.bp.blogspot.com/-UEOGwOGmmQ8/UwS_T3L0TvI/AAAAAAAAGak/2badE9SqBiU/s1600/IMG_20140216_181415394.jpg\")
','Winter Warlock Recap','','publish','open','open','','winter-warlock-recap','','','2017-01-20 16:47:51','2017-01-20 21:47:51','',0,'http://50.87.248.94/~sothisj4/?p=79',0,'post','',0),(794,1,'2017-01-20 16:47:51','2017-01-20 21:47:51','Not even a blizzard could stop what was going to happen this past Sunday.
In the wake of a blizzard I, and many like me, showed that classic \"yankee can-do attitude\" and dug ourselves out so we could go run a race. I in particular am VERY glad I did.
The human body, mine in particular, continues to amaze me. At every turn I think I\'ve reached the mountain top, and at every turn I am surprised once again. This time, it was on Old Sandwich Road in Plymouth, Massachusetts.
This race was very cool, very different, and taught me a lot. Someone upstairs also saw fit to bestow upon me a HUGE achievement/milestone. Read on and share in it with me!
Winter Warlock was a different race indeed. There was a 5K and a 10K - I ran the 5K. I almost upgraded last-minute to the 10K, and BOY am I glad I didn\'t. For starters, I hadn\'t prepared for a 10K and wasn\'t in the right mindset...but for another...I might not have achieved what I did. I suppose I should start by thanking my friends at Cape Cod Nutrition Corner for sponsoring me for this race (and four more this year!). Check them out in Plymouth and Easton if you\'re around - they\'re a great supplement / nutrition / health store with a very knowledgeable staff - worth the trip for sure. I drive all the way from Falmouth to go there! If it weren\'t for CCNC sponsoring me I wouldn\'t have chosen, registered for or run this race...and I wouldn\'t have had the achievement I did.
More on that later.
Why is Winter Warlock So Special?
Plymouth Rock Racing, for one. Craig, the Race Director / President CLEARLY has a passion for running, runners, and putting on great local races. Plymouth Rock Racing has a TON of races in the Plymouth area and he sounded excited about ALL of them as he was speaking via megaphone at the starting line (and when I talked to him individually before/after the race!). He was even dressed in running gear - seemed like he wanted to run his own race instead of...running it! Hah.
One thing Craig likes to do at Winter Warlock, since it\'s a relatively small race, is test out new technology. I think that\'s pretty cool! The new tech Plymouth Rock Racing tried out at this year\'s Winter Warlock was a new timing system called \"Race Splitter\" - it used iPads / iPhones and, shockingly enough, did NOT involve a giant mat you have to run over to start/finish the race! I have to admit...that part threw me off a little bit. Not like I\'ve been running for a long time, but I got very used to the mats and the guy on a computer next to it and all the beeping as people finish. Instead, the RD\'s two sons were manually punching peoples\' bib numbers into the iPad as they finished. Not sure how this tech would work on a much larger scale (or if it would even be feasible), and not sure how accurate and consistent it is (in terms of people crossing the finish), but it was definitely cool to be part of a trial run. Hah...I got jokes today...
\"Stop blabbing and tell me about the race!\"
The race itself was very cool. Just look at that scenery! That\'s what I got to stare at as I ran my 5K - it\'s enough to make me wish I ran the 10K, and to make me want to run the Old Sandwich Road Race Half-Marathon in June (too bad I\'m already running the Newburyport River Run 5K). As you might gather from what I just said - this race took place in Plymouth, MA on Old Sandwich Road. Old Sandwich Road is the oldest dirt road in the country in one of the oldest towns in America. The road is actually pretty well-maintained, not too many ruts and potholes. I wore my trail shoes that day expecting a snowy mess, and I was infinitely glad I did - whatever parts of the road weren\'t covered by snow were dirt. I firmly believe if I were in my regular running shoes I would\'ve had far less traction and wouldn\'t have performed as well.
Speaking of my performance...
Remember that big huge amazing achievement I mentioned earlier?
I HAD MY FIRST PODIUM FINISH!
I came in 2nd place overall! Are you freaking KIDDING ME?!?!
This was SUCH a different experience for me! I am NOT that fast, and I\'ve kind of accepted that until I drastically improve my form, my stride and my pace I will not be coming in top of a race...maybe placing in my age group if I\'m lucky but certainly not overall podium! I made sure to thoroughly enjoy this rarity as it was happening.
There was a \"lead car\" - a police cruiser leading the race. For the first half of the race, I was in front...in first place...so it was me and the cop car out in front of me leading the way.
That. Was. Cool.
I think I like being out in front. No crowds, no competition, no \"I have to go faster than that guy\"...no urge to keep up and get worn out...
Once we got to the turnaround I was no longer in first place.
There was a guy trailing me for the better part of that first leg of the race, and as we got to the turnaround and I took a nice wide turn, he practically stopped on a dime, spun in place and took off. He then steadily crept further away from me towards the finish. Since it was an \"out and back\" course, we were running by everyone behind us on the way back to the start/finish...I knew then that unless I screwed up big I had clinched second place. There was a solid group close behind us, but many of them were running the 10K, and would be continuing past our 5K turnaround - the next person running the 5K was far enough behind that if I kept my pace I could do it. So I did. I didn\'t stop, I tried not to look back, and I just kept on chugging along.
Funny thing happened - when I got to the end of Old Sandwich Road there was a couple of cops set up to keep an eye on traffic so we could get onto the main (paved) road and get back to the start/finish at the country club...I got there and I literally looked at the cop, pointed left and right, and put my hands up like \"which way do I go?\". I have never been in front before, I\'m usually following everyone else to the finish! What a weird experience.
At the finish I heard my name over the megaphone and I went under the big goofy inflatable finish - I then had a trophy and a $10 Marathon Sports gift card stuck in my hand as my prizes. Prizes?! Cool.
I had to go find the guy who got me at the turnaround. Wasn\'t hard...there were only three people at the finish...the Race Director, my fiancee, and him! His name is Chris Housley. Nice guy, too...aside from that whole \"passing me\" thing. hah. Maybe I\'ll run into him (or by him) at another race this year!
I then went and found the guy who came in 3rd. His name is Sean Sullivan, and Winter Warlock was special for him too...it was his first race! Congrats to him on coming in 3rd place in his first ever race...that must be HUGE encouragement. My first race I was shocked to see my time and to place in my age group...placing overall must\'ve been nice. I DEFINITELY hope to see Sean at some more races this year! Hey Sean! Check out my Blizzard Blast recap article for a list of races I\'m running...let me know if you\'re running any of those!
I feel like this recap is appropriate for Hump Day. Take the lessons of my most recent race to heart and use them to help you get over the hump...whatever hump it is you\'re trying to get over. Motivation, encouragement, progress...whatever. There are little victories and big achievements everywhere, and you only reach them if you can get over the hump, whether its mental or physical, and get to the finish.
','Winter Warlock Recap','','inherit','closed','closed','','79-revision-v1','','','2017-01-20 16:47:51','2017-01-20 21:47:51','',79,'http://sothisisfitness.com/2017/01/79-revision-v1.html',0,'revision','',0),(80,1,'2014-01-28 14:40:00','2014-01-28 19:40:00','I\'ve been trying out something new, and after lots of training trials and game-day performance, I\'m ready to let you all know what I think.\r\nHealth Warrior Chia Bars.
\r\nIf you\'ve seen tweets from me that say #PoweredByChia...this is what I was talking about. There\'s been quite the \"superfood\" craze lately, and chia seeds are part of that. I\'ve been trying these out to fuel myself for runs, workouts, and life in general, and I\'ve got lots to tell you. In order to tell you about Health Warrior\'s Chia Bars, however, first the question must be asked...\r\nWhat the heck is Chia?
\r\nHealthy. That\'s what. Now that I\'ve gotten that out of my system, let me REALLY answer my own question:\r\n\r\n\r\n\r\nYou may have seen it in a little tube on a point-of-sale display at your local \"health food\"/ nutrition store, you may have seen the word \"chia\" thrown around in \"health food\" packaging, or you may have heard people talking about the newest greatest thing - CHIA!\r\n\r\nChia is a little tiny seed, and it\'s been around forever. The reason it\'s such a big deal now is that it\'s a superfood, and people are just now catching on to it - it\'s becoming mainstream.\r\n\r\nSo what\'s a \"superfood\"? The word itself is just a marketing term companies throw around to say something has a wide berth of health benefits - as far as I can tell it\'s not actually a word nutritionists, doctors or dieticians have put out there. I\'m ok with it though - it\'s just a descriptor and it DOES apply here so frankly I don\'t care where it came from.\r\n\r\nChia seeds ARE pretty packed with nutrition...
\r\n...for how small of a seed it is, anyway. As Health Warrior describes on their site - one 16 ounce bag (1 pound) of their chia seeds is equivalent to:\r\n\r\n - 10 lbs of salmon (Omega -3 Fatty Acids)
\r\n - 3 lbs of tofu (protein)
\r\n - 4 lbs of milk (calcium, I\'m assuming? They talk about strong bones with that one)
\r\n - 4 lbs of oatmeal (fiber)
\r\n - 15 lbs of broccoli (magnesium)
\r\n
\r\nThat\'s an awful lot of work for one pound of little tiny seeds to be doing.\r\n\r\nHealth Warrior uses those amazing, hard-working, nutrient-dense little seeds to make their Chia Bars.\r\n\r\nSo now that we\'ve covered those bases, we can look at...\r\nWhat\'s in these Chia Bars?
\r\nThese things are pretty amazing. Let\'s take a look at the label.\r\n\r\n\r\n\r\nSee that?! These bars are 100 calories each (similar to other fitness \"nutrition\") and pack an awful lot into that little space. 1000mg of Omega-3 fatty acids, 4g of fiber (16% daily recommended intake), 4g of plant-based whole-food protein, and they make it taste good with just 5g of sugar.\r\n\r\nBut wait - \r\n\r\n\r\n It\'s all-natural and...well...healthy! That 5g of sugar comes, primarily, from the organic agave syrup! NOT high-fructose corn syrup. NOT \"sugar\". NOT aspartame, sucralose, fructose, or any \'ose\'. Look at all the other ingredients - brown rice syrup, organic cashew butter, organic this, organic that...it\'s all organic and natural! These things are really healthy! The label also makes a point to say that it is soy-free, dairy-free, gluten-free and 100% vegan. They get it done and take care of a lot of peoples\' dietary needs/restrictions. It SEEMS to me to be the case that this would also qualify as paleo-friendly, but I\'m no pro on paleo, so I\'ll have to look into that a little more.\r\nSo we know what they\'re made of, and we know the health benefits...but there\'s another important question to ask:\r\nDo They Taste Good?
\r\nYES! At least, I think so. These chia bars are offered in a variety of flavors - they are usually sold one flavor to a box, but my friend Brad at Health Warrior was kind enough to hand-pack and send me a variety box so I could try them all! They have: Coffee, Acai Berry, Banana Nut, Apple Cinnamon, Chocolate Peanut Butter and Coconut. I have to say, my favorites are Apple Cinnamon, Banana Nut, and Coconut. They\'re ALL really tasty, don\'t get me wrong, but those ones are all tied for first place.\r\nI swear, the flavors are crazy good!
\r\nIf they were colors, they\'d be the most vibrant, saturated hues of the color possible - that\'s the best way I can describe how the flavor really nails the description - the Banana Nut REALLY tastes like banana nut bread, the apple cinnamon smell and taste evokes memories of my favorite apple cinnamon oatmeal and baked goods growing up, the coconut tastes like every yummy coconut dessert I\'ve ever had...I don\'t know how they do it while keeping it so healthy and natural, but these things are basically a pre-race dessert for me!\r\nTexture
\r\nI feel like texture is important to touch on with this product. These bars are, primarily, made with little tiny seeds, after all, and you CAN tell when you\'re eating it. The texture is not offensive, let me be clear on that. Think of it, in a small way, like when eating popcorn - sometimes a little piece gets left behind in your mouth and you find it later. Sometimes I find a chia seed floating around my mouth once I start my run. I do not mind this at all - it\'s still wrapped up in some of the flavor-y goodness of the bar, so it\'s like a little flavor nugget left behind in my mouth. I kinda like that.\r\n\r\nPlease note that this does NOT happen every time, only sometimes. I\'m sure if you have your bar with some water that would likely eliminate that occurrence completely. I have a feeling this is kind of my fault as I tend to fly through it and not necessarily chew thoroughly. Again - this is NOT a negative, just something to be aware of. I happen to like it, and for the health benefits / fuel quality I\'m getting, I\'m more than happy to \"deal\". That aside, overall, the texture kind of reminds me of a soft, chewy granola bar. No points are deducted in the \"texture\" and \"mouth-feel\" department.\r\nPerformance
\r\nI. Felt. GREAT. I\'m not going to take you through each individual run like I did with the FitAid review, but after trying these bars a dozen times I can say with absolute certainty that I felt great when powered by these bars for a run, workout, or my day in general. I usually have a bar about 15 to 20 minutes before I begin my run/workout/whatever, and it gets me through my workout like a champ - when I might otherwise feel the need to stop, walk, or take it easy, instead I keep on truckin\' like a boss. For longer workouts, like a big distance run, I do tend to re-fuel after about an hour, but you should do that anyway - 100 calories isn\'t going to get you through a half-marathon, no matter HOW nutrient-dense it is.\r\n\r\nI went on a variety of run distances with this from 2 miles through half-marathon distance. Some were races, some were just my own regular workouts. I also used these for a pick-me-up on a regular day and felt great and really energized. These little bars are a great way to give your body what it craves to fuel it through a workout or through a normal day as a regular part of your daily health and nutrition.\r\n
\r\nHealth Warrior Chia Bars - the verdict?
\r\nThere\'s no two ways about it - Chia is a great way to fuel yourself for whatever is coming your way, and Health Warrior\'s Chia Bars are an EXCELLENT vehicle to get it. I HIGHLY recommend that you find them, get them, and give them a try. You can order from the Health Warrior website or find the bars at your local Whole Foods Market. They\'re working on expanding, and I hope Marathon Sports (one of my favorite running stores) starts carrying it soon. If you have any questions, PLEASE reach out and ask! You can get me at Darrell@SoTHISIsFitness.com or use the contact form at the bottom of the page. Also, if you haven\'t already, please \"like\" the \"So THIS Is Fitness...\" Facebook page to keep up with everything going on - I post there a LOT more frequently than I do on this site.\r\nNow go get some Chia Bars! :)
','Ch-Ch-Ch-CHIA! Health Warrior Chia Bar Review','','publish','open','open','','ch-ch-ch-chia-health-warrior-chia-bar-review','','','2017-06-23 06:41:32','2017-06-23 10:41:32','',0,'http://50.87.248.94/~sothisj4/?p=80',0,'post','',3),(628,1,'2017-01-14 10:55:22','2017-01-14 15:55:22','I\'ve been trying out something new, and after lots of training trials and game-day performance, I\'m ready to let you all know what I think.\r\nHealth Warrior Chia Bars.
\r\nIf you\'ve seen tweets from me that say #PoweredByChia...this is what I was talking about. There\'s been quite the \"superfood\" craze lately, and chia seeds are part of that. I\'ve been trying these out to fuel myself for runs, workouts, and life in general, and I\'ve got lots to tell you. In order to tell you about Health Warrior\'s Chia Bars, however, first the question must be asked...\r\nWhat the heck is Chia?
\r\nHealthy. That\'s what. Now that I\'ve gotten that out of my system, let me REALLY answer my own question:\r\n\r\n\r\n\r\nYou may have seen it in a little tube on a point-of-sale display at your local \"health food\"/ nutrition store, you may have seen the word \"chia\" thrown around in \"health food\" packaging, or you may have heard people talking about the newest greatest thing - CHIA!\r\n\r\nChia is a little tiny seed, and it\'s been around forever. The reason it\'s such a big deal now is that it\'s a superfood, and people are just now catching on to it - it\'s becoming mainstream.\r\n\r\nSo what\'s a \"superfood\"? The word itself is just a marketing term companies throw around to say something has a wide berth of health benefits - as far as I can tell it\'s not actually a word nutritionists, doctors or dieticians have put out there. I\'m ok with it though - it\'s just a descriptor and it DOES apply here so frankly I don\'t care where it came from.\r\n\r\nChia seeds ARE pretty packed with nutrition...
\r\n...for how small of a seed it is, anyway. As Health Warrior describes on their site - one 16 ounce bag (1 pound) of their chia seeds is equivalent to:\r\n\r\n - 10 lbs of salmon (Omega -3 Fatty Acids)
\r\n - 3 lbs of tofu (protein)
\r\n - 4 lbs of milk (calcium, I\'m assuming? They talk about strong bones with that one)
\r\n - 4 lbs of oatmeal (fiber)
\r\n - 15 lbs of broccoli (magnesium)
\r\n
\r\nThat\'s an awful lot of work for one pound of little tiny seeds to be doing.\r\n\r\nHealth Warrior uses those amazing, hard-working, nutrient-dense little seeds to make their Chia Bars.\r\n\r\nSo now that we\'ve covered those bases, we can look at...\r\nWhat\'s in these Chia Bars?
\r\nThese things are pretty amazing. Let\'s take a look at the label.\r\n\r\n\r\n\r\nSee that?! These bars are 100 calories each (similar to other fitness \"nutrition\") and pack an awful lot into that little space. 1000mg of Omega-3 fatty acids, 4g of fiber (16% daily recommended intake), 4g of plant-based whole-food protein, and they make it taste good with just 5g of sugar.\r\n\r\nBut wait - \r\n\r\n\r\n It\'s all-natural and...well...healthy! That 5g of sugar comes, primarily, from the organic agave syrup! NOT high-fructose corn syrup. NOT \"sugar\". NOT aspartame, sucralose, fructose, or any \'ose\'. Look at all the other ingredients - brown rice syrup, organic cashew butter, organic this, organic that...it\'s all organic and natural! These things are really healthy! The label also makes a point to say that it is soy-free, dairy-free, gluten-free and 100% vegan. They get it done and take care of a lot of peoples\' dietary needs/restrictions. It SEEMS to me to be the case that this would also qualify as paleo-friendly, but I\'m no pro on paleo, so I\'ll have to look into that a little more.\r\nSo we know what they\'re made of, and we know the health benefits...but there\'s another important question to ask:\r\nDo They Taste Good?
\r\nYES! At least, I think so. These chia bars are offered in a variety of flavors - they are usually sold one flavor to a box, but my friend Brad at Health Warrior was kind enough to hand-pack and send me a variety box so I could try them all! They have: Coffee, Acai Berry, Banana Nut, Apple Cinnamon, Chocolate Peanut Butter and Coconut. I have to say, my favorites are Apple Cinnamon, Banana Nut, and Coconut. They\'re ALL really tasty, don\'t get me wrong, but those ones are all tied for first place.\r\nI swear, the flavors are crazy good!
\r\nIf they were colors, they\'d be the most vibrant, saturated hues of the color possible - that\'s the best way I can describe how the flavor really nails the description - the Banana Nut REALLY tastes like banana nut bread, the apple cinnamon smell and taste evokes memories of my favorite apple cinnamon oatmeal and baked goods growing up, the coconut tastes like every yummy coconut dessert I\'ve ever had...I don\'t know how they do it while keeping it so healthy and natural, but these things are basically a pre-race dessert for me!\r\nTexture
\r\nI feel like texture is important to touch on with this product. These bars are, primarily, made with little tiny seeds, after all, and you CAN tell when you\'re eating it. The texture is not offensive, let me be clear on that. Think of it, in a small way, like when eating popcorn - sometimes a little piece gets left behind in your mouth and you find it later. Sometimes I find a chia seed floating around my mouth once I start my run. I do not mind this at all - it\'s still wrapped up in some of the flavor-y goodness of the bar, so it\'s like a little flavor nugget left behind in my mouth. I kinda like that.\r\n\r\nPlease note that this does NOT happen every time, only sometimes. I\'m sure if you have your bar with some water that would likely eliminate that occurrence completely. I have a feeling this is kind of my fault as I tend to fly through it and not necessarily chew thoroughly. Again - this is NOT a negative, just something to be aware of. I happen to like it, and for the health benefits / fuel quality I\'m getting, I\'m more than happy to \"deal\". That aside, overall, the texture kind of reminds me of a soft, chewy granola bar. No points are deducted in the \"texture\" and \"mouth-feel\" department.\r\nPerformance
\r\nI. Felt. GREAT. I\'m not going to take you through each individual run like I did with the FitAid review, but after trying these bars a dozen times I can say with absolute certainty that I felt great when powered by these bars for a run, workout, or my day in general. I usually have a bar about 15 to 20 minutes before I begin my run/workout/whatever, and it gets me through my workout like a champ - when I might otherwise feel the need to stop, walk, or take it easy, instead I keep on truckin\' like a boss. For longer workouts, like a big distance run, I do tend to re-fuel after about an hour, but you should do that anyway - 100 calories isn\'t going to get you through a half-marathon, no matter HOW nutrient-dense it is.\r\n\r\nI went on a variety of run distances with this from 2 miles through half-marathon distance. Some were races, some were just my own regular workouts. I also used these for a pick-me-up on a regular day and felt great and really energized. These little bars are a great way to give your body what it craves to fuel it through a workout or through a normal day as a regular part of your daily health and nutrition.\r\n
\r\nHealth Warrior Chia Bars - the verdict?
\r\nThere\'s no two ways about it - Chia is a great way to fuel yourself for whatever is coming your way, and Health Warrior\'s Chia Bars are an EXCELLENT vehicle to get it. I HIGHLY recommend that you find them, get them, and give them a try. You can order from the Health Warrior website or find the bars at your local Whole Foods Market. They\'re working on expanding, and I hope Marathon Sports (one of my favorite running stores) starts carrying it soon. If you have any questions, PLEASE reach out and ask! You can get me at Darrell@SoTHISIsFitness.com or use the contact form at the bottom of the page. Also, if you haven\'t already, please \"like\" the \"So THIS Is Fitness...\" Facebook page to keep up with everything going on - I post there a LOT more frequently than I do on this site.\r\nNow go get some Chia Bars! :)
','Ch-Ch-Ch-CHIA! Health Warrior Chia Bar Review','','inherit','closed','closed','','80-revision-v1','','','2017-01-14 10:55:22','2017-01-14 15:55:22','',80,'http://sothisisfitness.com/2017/01/80-revision-v1.html',0,'revision','',0),(1240,1,'2017-06-23 06:43:29','2017-06-23 10:43:29','Wow...
So much happened in 2014... Not just for me, but for a lot of people I know.
2013 was a year of change. 2014 was a year of testing the waters, challenging ourselves, pushing the limits...
and shattering them to bits.
Just what kind of change can you accomplish in a year? How far can someone come? This is my opportunity to look back and reflect...to appreciate the people I met, things I did, and how far I came...and to believe in what I can do in 2015. The Year Of The Conqueror is coming, but first I have to appreciate Limitless 2014.
Where to even begin...
2014 saw a newly-fit 25 year old man eager to take on the world. I had lost 125 lbs, I had crushed my 5K PR, and I had run my first half-marathon. I wanted to see what this new body could do...what could possibly be next?
Everything.
I took it upon myself to show just how much someone can accomplish when they set themselves to task. I ended up becoming pretty busy. I ran everything from 5K to half-marathon (6 of them!) and did a BUNCH of Obstacle Course Races (including The Beast...yikes!). By the time it was all said and done I had registered or otherwise committed for 37 races, and anticipated that I\'d do 40 by year\'s end. I would\'ve gotten there, too, if it weren\'t for breaking my knee (break was race 32, did 2 more post-injury).
That break was a game-changer for me.
Why? I got married this year! My wife, Megan, is very understanding about this whole \"fitness\" and \"running\" thing...but the weekend I went to Killington and broke myself at The Beast was different. The \"in sickness & in health\" clause got invoked in a big way, and not only could I not run...or workout...I couldn\'t even walk for 6 weeks. Megan had to help me with virtually everything.
I got a taste of what life is like for a lot of people.
A lot of members at my gym come through the door battling something that is physically hindering their ability to take care of their health and fitness. For many of them, their malady is not going away in 6 - 12 weeks like mine did. While I can never fully understand what it\'s like to live your life like that, I got a sample...and I can appreciate how hard it is. I am inspired by the people that battle through this every day, especially those I see at my gym...
Oh...and, I started working in Fitness full-time!
I made a major life-change / career-shift and left the restaurant I had been at for 3 years (and my half-baked long-term plan) and became the Club Manager at an Anytime Fitness near me. The people I\'ve met and the opportunities that have opened up for me have been life-altering. I\'ve met so many people with so many stories...it\'s mind-blowing. I\'ve seen people come to tears in the face of a major achievement. I\'ve seen people spit in the face of adversity and begin their journey despite mountains of deterrents. I\'ve seen people go from self-loathing to self-loving. It\'s simply incredible, and I consider myself so fortunate to be a part of these peoples\' fitness journey. They inspire me to continue on and reach higher.
2014 also saw some great professional relationships established. I was sponsored by so many different groups for my racing journey, and I\'m taking a great relationship with Health Warrior, Cape Cod Nutrition Corner and Perfect Fuel into 2015.
I can\'t wait to take on my next challenge. The Year of the Conqueror is coming. What did YOU accomplish in Limitless 2014...and what will you conquer in 2015?','2014 - Limitless','','inherit','closed','closed','','52-revision-v1','','','2017-06-23 06:43:29','2017-06-23 10:43:29','',52,'http://sothisisfitness.com/2017/06/52-revision-v1.html',0,'revision','',0),(81,1,'2014-01-27 13:57:00','2014-01-27 18:57:00','Blizzard Blast winter obstacle race was this past Saturday, and I have to say...I had a ton of fun! This was only my second obstacle race, and it was VERY different from the other one (Spartan Sprint Fenway). There were some big differences from a \"traditional\" OCR that made this event really fun and unique, and there were some particular moments of success that I\'m going to hold on to for quite some time.
![](\"http://4.bp.blogspot.com/-mUZplu8Ssf8/Us9yWaEOJsI/AAAAAAAAGL4/--Q4XF_eJ5A/s1600/26639_320972704676948_1386258176_n.png\")
In the spirit of Motivational Monday, we\'ll take a look at the race, the experience and I\'ll also announce the rest of my season that I\'m committed to so far! So far I\'ve only run two races this year...and so far there are 19 more! Read on to find out what they are, and why Blizzard Blast sealed the deal and gave me the OCR bug!
Blizzard Blast...where to begin...
Well, I suppose the biggest difference between this race and every other obstacle race out there would be the SNOW. It\'s kind of hard to miss that one. Usually when I\'m talking about OCR\'s (Obstacle Course Races) the terms \"OCR\", \"Obstacle Race\" and \"Mud Run\" are interchangeable...but that certainly doesn\'t work here. Believe it or not, this race actually wouldn\'t work if it were warm enough for mud - there are a number of obstacles designed for snow (which I think is great). I was talking to the race director Fred a few weeks prior to the event (nice guy!) and he was very concerned there was going to be a warm spell and a lack of snow - I totally understand that worry having run the race! Fortunately, Massachusetts got about a foot of snow dumped on it c/o a conveniently timed blizzard.
![](\"http://1.bp.blogspot.com/-h4uIQfxoJII/UuZJfQhIwDI/AAAAAAAAGNk/KcjPCqZI3gc/s1600/IMG_20140125_105149747_HDR.jpg\")
As far as the race-day experience goes - overall I\'d say it was a great experience. My mom went with me to spectate and cheer me on (it\'s always more fun when someone goes with you!). We showed up at the designated off-site parking area an hour and twenty minutes before my heat and took the shuttle to the venue. I have a feeling the parking thing is going to be a recurring theme with obstacle races - I suppose it makes sense considering the type of venue you have to have for this sort of thing. This event was held at Four Oaks Country Club in Dracut, MA. A golf course ended up being a pretty great place to hold a snowy obstacle race, and you\'d never know it was a golf course if nobody told you (and you didn\'t know you were at a country club).
Registration was easy (as it should be) and we breezed through and hung out inside the country club. I ended up meeting a pretty cool guy - Jim from Edible Endurance. More on that in a later article. We also ran into my cousin John, which neither of us were expecting!
I proceeded to the starting area when my heat was up, and the very first thing I noticed after the gun went off was how incredibly different it is to run in the snow. I\'ve never run in the sand before (I will soon...) but from what people tell me about that, running in the snow is pretty similar. It was strange to have the ground moving underneath me, dealing with the slip-factor, and navigating the bumps, lumps and mounds of packed snow vs. untrodden powder. That in itself added a 3.1 mile long obstacle to this race. I\'m definitely glad I wore trail shoes for this, and I\'m sure I\'ll continue to thank myself for wearing them in future OCR\'s.
![](\"http://1.bp.blogspot.com/-qCwjaVLIl1c/UuZN1iYIc2I/AAAAAAAAGN4/wSgk71-yGHI/s1600/IMG_20140125_121623101_HDR.jpg\")
There were a number of both natural and man-made obstacles - lots of climbing over things, a few balance-walks over walls, rocks, etc. There was a lot of trail running, which I liked - I felt like there was more actual running in this race than there was in the Fenway Sprint (which you may or may not like). I\'m coming to find that depending on how many obstacles an event packs in to their distance, there can be hardly any running...the jury\'s still out on which way I prefer.
As far as obstacles go, I have to say two of my favorite obstacles had to be the two sled hills. I learned something that day...sledding backwards holding on to a saucer for dear life is exhilarating (haha). I most certainly did NOT stay on the beaten path with that one...neither did a lot of other people though. There were some wall-walks, over-unders, a few wall-climbs, and a very interesting monkey bar setup made from empty beer kegs...that was the ONE obstacle I couldn\'t do. That\'s ok, I took my 5 snow angel penalty and moved on.
I think my most memorable moment from this race would have to be the 2 mile marker. The 2 mile mark was a 6 foot wall. As is often the case, there was a slight bottleneck. I waited patiently for the people there to navigate the wall, and they could tell I was waiting...from a distance...and figured out I planned to get a running start. They motioned me to go ahead, and I did. I promptly jogged up and hoisted myself up on top of the wall, and the guy trying to figure it out on the right side said \"Yeah...that\'s what I was gonna do...then I realized I\'m a pussy.\" - I definitely had a smile on my face as I was jogging away from that one, not because I was doing better than he thought he was, but because I was doing it, and doing it well.
I will say, I did get lost on the course for a minute. I\'ve read some stories of people getting lost on a race course before and I COULD NOT for the life of me understand how you could possibly get lost on a race course. I now do. It was not their fault, by the way...it was totally on me. They said to stick to the yellow caution tape as it was the boundary for the course and marked the trail...aaaand when the trail took a hard right turn I cruised right by it. I think that little detour added about 5 minutes (maybe more) to my time, but that\'s OK - I learned a valuable lesson...listen to the race emcee.
Oh...did I mention that one of the last obstacles was a Christmas tree carry? Yeah...get up to that one and there are two signs, one on each side of the course. Left side - \"good news, only 0.25 miles left!\" Right side - \"Bad news - Christmas Tree Carry!\". I asked one of the volunteers if it was for the whole .25 miles and he confirmed my fear. I figured out REALLY fast that the best way to carry a pine tree taller than I am and still be able to run is across the shoulders (a lesson I learned from the Fenway Sprint - both hands across your back is generally best for a sandbag carry...or in this case a tree). There were some people dragging theirs, some people trying to figure out a good way to carry it, and I saw some pairs of people helping each other carry their trees team-style...and then there\'s me jogging past them with a tree on my back. I actually heard a few of the people I passed make a comment as I went by of \"wow\" or \"damn\" or other similar exclamations either under their breath or out loud. Again, I smiled as I jogged on. To add on to the fun, the carry was across a very wide open space, and hurricane-force winds decided to kick up halfway through it, making the tree act like a giant sail...so THAT was fun...
I had another great moment of self-satisfaction...at the end of the Christmas tree carry you had to put your tree back where you got it...on the other side of a tall wall. While others were trying to figure out the best way to get their tree over the wall, I promptly flopped mine down off my back, picked it up, and hurled it over the wall with the greatest of ease. The others standing there just kind of looked at me sideways, and the volunteer standing there said \"nice throw!\". Again, I smiled as I jogged away.
The last obstacle was some mountains of snow you had to go up and over, and I sailed through them with that finish-line-in-sight adrenaline burst. I actually ran into someone right over the finish line because I was so amped up on momentum! Got my medal and proceeded to enjoy a post-race beer. While I was standing there with my mom I even ran into a friend - a member of my Masonic Lodge (Chris Qubeck) came up and found me! He\'s the one in the picture up above. We found my cousin after the race too.
![](\"http://1.bp.blogspot.com/-DBNJdWNBaPY/UuZSbMkOF9I/AAAAAAAAGOA/axmibwvqtGM/s1600/IMG_20140127_061642190.jpg\")
All in all, I\'d say this was a great experience! I had a ton of fun, and I learned new things about my body and my abilities. This was such a unique event, and I STRONGLY encourage anyone and everyone reading this to run it next winter! You won\'t find anything else like it around here, that\'s for sure. The race company, Smithfest Events, also has another race - Panic in the Dark - it\'s a nighttime obstacle race (headlamp required!). I\'m looking forward to checking that out.
So, how is this a Motivational Monday post?
Did you notice how many times during this recap I mentioned jogging away with a smile on my face? During this race, I was \"that guy\". I have NEVER been \"that guy\". I was running by people who were walking, who were huffing and puffing. I was motoring on when they were resting. I was running with a tree on my back while they were struggling to walk with it.There were so many moments of success, so many smiles of self-satisfaction...of accomplishment...
I was the guy I looked at in my first races and said \"you\'re nuts\".
This race sealed the deal for me - I am now an OCR fiend. I love it! I love the feeling of accomplishment when I haul myself over a 6 foot wall. I love the satisfaction when I come out the other side of an obstacle unscathed, and I even appreciate the moments where I fail an obstacle, analyze how it went, and learn how to approach it next time (as I take my penalty burpees/snow angels/whatever).
It\'s all about progress. It\'s about getting out of your own way and just going for it. If I can make this change, go the distance and accomplish things like this...anyone can. Seriously! Try it! Find a race, register, and train. The human body is a pretty amazing thing - it\'ll do whatever you train it to do, it will go the distance. As long as you train, fuel and prepare properly... when you keep asking more and more it will perform for you. It will not happen overnight. It will not happen in a week. Over time, if you keep plugging away at it, you\'ll be able to go farther, go faster, jump higher, last longer. You\'ll be able to get over that wall without taking ten fingers (a two-handed boost from someone). You\'ll cross the finish line and feel like a million bucks because you did it, you conquered it, you have achieved success. That guy that called himself a pussy at the 6 foot wall? He wasn\'t a pussy...he was out there doing it. And next race, he\'ll have a little easier time getting over that wall. Progress.
You can do this.
Below is my season so far for this year. If I\'m currently sponsored for a particular race I\'ll list the sponsor as well. Some sponsors are \"silent\", and don\'t want any advertising...they just want to help me spread the message that if you lose your limits you can make it happen. Pick a race. Join me. Let\'s tackle this thing together.
- 34th Annual CCRR Winter Fun Run - 1/5/14 - Bourne, MA (SportClips Falmouth)
- Blizzard Blast - 1/25/14 - Dracut, MA - (Silent Sponsor)
- Winter Warlock 5K - 2/16/14 - Plymouth, MA (Cape Cod Nutrition Corner)
- Frosty Knuckle 5K+ - 2/22/14 - Salisbury, MA (Eclipx Salon)
- Hyannis Half-Marathon - 2/23/14 - Hyannis, MA
- SmuttyPalooza 5K - 3/8/14 - Salisbury, MA (Eclipx Salon)
- Pace To A Pint 5K - 3/15/14 - Plymouth, MA (Cape Cod Nutrition Corner)
- YuKanRun.com Fool\'s Dual Challenge - 4/6/14 (Silent Sponsor)
- Mass Mayhem 5K OCR - 4/12/14 - Blandford, MA (Silent Sponsor)
- Herring Run Classic 5K - 4/19/14 - Plymouth, MA (Cape Cod Nutrition Corner)
- Spring Classic 5K - 4/27/14 - Cambridge, MA
- BoldrDash Beach Race - 5/3/12 - Westerly, RI (Silent Sponsor)
- Lovin\' Life 5K - 5/4/14 - Mashpee, MA (SportClips Falmouth)
- Newburyport River Run 5K - 6/1/14 - Newburyport, MA (Eclipx Salon)
- Falmouth Flag Day 5K - June \'14 TBA - Falmouth, MA (SportClips Falmouth)
- Superhero Scramble 5K OCR - 7/6/14 - Amesbury, MA
- Narragansett Summer Running Festival Half-Marathon - 7/13/14 - Easton, MA (Cape Cod Nutrition Corner)
- Falmouth Road Race - 8/17/14 - Falmouth, MA
- 20th Annual Run To The Rock Half-Marathon - 9/6/14 - Plymouth, MA (Cape Cod Nutrition Corner)
- BoldrDash Mud Race - 9/13/14 - Exeter, RI (Silent Sponsor)
- Michelob ULTRA Boston 13.1 Marathon - 9/14/14 - Suffolk Downs, Boston, MA (Silent Sponsor)
That list is still growing, by the way.
Get out there and accomplish something great! If I can go from where I was to where I am now running all those races on that list (and more!) then there is NO reason you can\'t do the same! Lose your limits, change your life.
See you on the other side.
','Blizzard Blast Recap + My Season: Breakdown','','publish','open','open','','blizzard-blast-recap-my-season-breakdown','','','2017-01-18 07:45:08','2017-01-18 12:45:08','',0,'http://50.87.248.94/~sothisj4/?p=81',0,'post','',0),(672,1,'2017-01-14 22:05:33','2017-01-15 03:05:33','Blizzard Blast winter obstacle race was this past Saturday, and I have to say...I had a ton of fun! This was only my second obstacle race, and it was VERY different from the other one (Spartan Sprint Fenway). There were some big differences from a \"traditional\" OCR that made this event really fun and unique, and there were some particular moments of success that I\'m going to hold on to for quite some time.
In the spirit of Motivational Monday, we\'ll take a look at the race, the experience and I\'ll also announce the rest of my season that I\'m committed to so far! So far I\'ve only run two races this year...and so far there are 19 more! Read on to find out what they are, and why Blizzard Blast sealed the deal and gave me the OCR bug!
Blizzard Blast...where to begin...
Well, I suppose the biggest difference between this race and every other obstacle race out there would be the SNOW. It\'s kind of hard to miss that one. Usually when I\'m talking about OCR\'s (Obstacle Course Races) the terms \"OCR\", \"Obstacle Race\" and \"Mud Run\" are interchangeable...but that certainly doesn\'t work here. Believe it or not, this race actually wouldn\'t work if it were warm enough for mud - there are a number of obstacles designed for snow (which I think is great). I was talking to the race director Fred a few weeks prior to the event (nice guy!) and he was very concerned there was going to be a warm spell and a lack of snow - I totally understand that worry having run the race! Fortunately, Massachusetts got about a foot of snow dumped on it c/o a conveniently timed blizzard.
As far as the race-day experience goes - overall I\'d say it was a great experience. My mom went with me to spectate and cheer me on (it\'s always more fun when someone goes with you!). We showed up at the designated off-site parking area an hour and twenty minutes before my heat and took the shuttle to the venue. I have a feeling the parking thing is going to be a recurring theme with obstacle races - I suppose it makes sense considering the type of venue you have to have for this sort of thing. This event was held at Four Oaks Country Club in Dracut, MA. A golf course ended up being a pretty great place to hold a snowy obstacle race, and you\'d never know it was a golf course if nobody told you (and you didn\'t know you were at a country club).
Registration was easy (as it should be) and we breezed through and hung out inside the country club. I ended up meeting a pretty cool guy - Jim from Edible Endurance. More on that in a later article. We also ran into my cousin John, which neither of us were expecting!
I proceeded to the starting area when my heat was up, and the very first thing I noticed after the gun went off was how incredibly different it is to run in the snow. I\'ve never run in the sand before (I will soon...) but from what people tell me about that, running in the snow is pretty similar. It was strange to have the ground moving underneath me, dealing with the slip-factor, and navigating the bumps, lumps and mounds of packed snow vs. untrodden powder. That in itself added a 3.1 mile long obstacle to this race. I\'m definitely glad I wore trail shoes for this, and I\'m sure I\'ll continue to thank myself for wearing them in future OCR\'s.
There were a number of both natural and man-made obstacles - lots of climbing over things, a few balance-walks over walls, rocks, etc. There was a lot of trail running, which I liked - I felt like there was more actual running in this race than there was in the Fenway Sprint (which you may or may not like). I\'m coming to find that depending on how many obstacles an event packs in to their distance, there can be hardly any running...the jury\'s still out on which way I prefer.
As far as obstacles go, I have to say two of my favorite obstacles had to be the two sled hills. I learned something that day...sledding backwards holding on to a saucer for dear life is exhilarating (haha). I most certainly did NOT stay on the beaten path with that one...neither did a lot of other people though. There were some wall-walks, over-unders, a few wall-climbs, and a very interesting monkey bar setup made from empty beer kegs...that was the ONE obstacle I couldn\'t do. That\'s ok, I took my 5 snow angel penalty and moved on.
I think my most memorable moment from this race would have to be the 2 mile marker. The 2 mile mark was a 6 foot wall. As is often the case, there was a slight bottleneck. I waited patiently for the people there to navigate the wall, and they could tell I was waiting...from a distance...and figured out I planned to get a running start. They motioned me to go ahead, and I did. I promptly jogged up and hoisted myself up on top of the wall, and the guy trying to figure it out on the right side said \"Yeah...that\'s what I was gonna do...then I realized I\'m a pussy.\" - I definitely had a smile on my face as I was jogging away from that one, not because I was doing better than he thought he was, but because I was doing it, and doing it well.
I will say, I did get lost on the course for a minute. I\'ve read some stories of people getting lost on a race course before and I COULD NOT for the life of me understand how you could possibly get lost on a race course. I now do. It was not their fault, by the way...it was totally on me. They said to stick to the yellow caution tape as it was the boundary for the course and marked the trail...aaaand when the trail took a hard right turn I cruised right by it. I think that little detour added about 5 minutes (maybe more) to my time, but that\'s OK - I learned a valuable lesson...listen to the race emcee.
Oh...did I mention that one of the last obstacles was a Christmas tree carry? Yeah...get up to that one and there are two signs, one on each side of the course. Left side - \"good news, only 0.25 miles left!\" Right side - \"Bad news - Christmas Tree Carry!\". I asked one of the volunteers if it was for the whole .25 miles and he confirmed my fear. I figured out REALLY fast that the best way to carry a pine tree taller than I am and still be able to run is across the shoulders (a lesson I learned from the Fenway Sprint - both hands across your back is generally best for a sandbag carry...or in this case a tree). There were some people dragging theirs, some people trying to figure out a good way to carry it, and I saw some pairs of people helping each other carry their trees team-style...and then there\'s me jogging past them with a tree on my back. I actually heard a few of the people I passed make a comment as I went by of \"wow\" or \"damn\" or other similar exclamations either under their breath or out loud. Again, I smiled as I jogged on. To add on to the fun, the carry was across a very wide open space, and hurricane-force winds decided to kick up halfway through it, making the tree act like a giant sail...so THAT was fun...
I had another great moment of self-satisfaction...at the end of the Christmas tree carry you had to put your tree back where you got it...on the other side of a tall wall. While others were trying to figure out the best way to get their tree over the wall, I promptly flopped mine down off my back, picked it up, and hurled it over the wall with the greatest of ease. The others standing there just kind of looked at me sideways, and the volunteer standing there said \"nice throw!\". Again, I smiled as I jogged away.
The last obstacle was some mountains of snow you had to go up and over, and I sailed through them with that finish-line-in-sight adrenaline burst. I actually ran into someone right over the finish line because I was so amped up on momentum! Got my medal and proceeded to enjoy a post-race beer. While I was standing there with my mom I even ran into a friend - a member of my Masonic Lodge (Chris Qubeck) came up and found me! He\'s the one in the picture up above. We found my cousin after the race too.
All in all, I\'d say this was a great experience! I had a ton of fun, and I learned new things about my body and my abilities. This was such a unique event, and I STRONGLY encourage anyone and everyone reading this to run it next winter! You won\'t find anything else like it around here, that\'s for sure. The race company, Smithfest Events, also has another race - Panic in the Dark - it\'s a nighttime obstacle race (headlamp required!). I\'m looking forward to checking that out.
So, how is this a Motivational Monday post?
Did you notice how many times during this recap I mentioned jogging away with a smile on my face? During this race, I was \"that guy\". I have NEVER been \"that guy\". I was running by people who were walking, who were huffing and puffing. I was motoring on when they were resting. I was running with a tree on my back while they were struggling to walk with it.There were so many moments of success, so many smiles of self-satisfaction...of accomplishment...
I was the guy I looked at in my first races and said \"you\'re nuts\".
This race sealed the deal for me - I am now an OCR fiend. I love it! I love the feeling of accomplishment when I haul myself over a 6 foot wall. I love the satisfaction when I come out the other side of an obstacle unscathed, and I even appreciate the moments where I fail an obstacle, analyze how it went, and learn how to approach it next time (as I take my penalty burpees/snow angels/whatever).
It\'s all about progress. It\'s about getting out of your own way and just going for it. If I can make this change, go the distance and accomplish things like this...anyone can. Seriously! Try it! Find a race, register, and train. The human body is a pretty amazing thing - it\'ll do whatever you train it to do, it will go the distance. As long as you train, fuel and prepare properly... when you keep asking more and more it will perform for you. It will not happen overnight. It will not happen in a week. Over time, if you keep plugging away at it, you\'ll be able to go farther, go faster, jump higher, last longer. You\'ll be able to get over that wall without taking ten fingers (a two-handed boost from someone). You\'ll cross the finish line and feel like a million bucks because you did it, you conquered it, you have achieved success. That guy that called himself a pussy at the 6 foot wall? He wasn\'t a pussy...he was out there doing it. And next race, he\'ll have a little easier time getting over that wall. Progress.
You can do this.
Below is my season so far for this year. If I\'m currently sponsored for a particular race I\'ll list the sponsor as well. Some sponsors are \"silent\", and don\'t want any advertising...they just want to help me spread the message that if you lose your limits you can make it happen. Pick a race. Join me. Let\'s tackle this thing together.
- 34th Annual CCRR Winter Fun Run - 1/5/14 - Bourne, MA (SportClips Falmouth)
- Blizzard Blast - 1/25/14 - Dracut, MA - (Silent Sponsor)
- Winter Warlock 5K - 2/16/14 - Plymouth, MA (Cape Cod Nutrition Corner)
- Frosty Knuckle 5K+ - 2/22/14 - Salisbury, MA (Eclipx Salon)
- Hyannis Half-Marathon - 2/23/14 - Hyannis, MA
- SmuttyPalooza 5K - 3/8/14 - Salisbury, MA (Eclipx Salon)
- Pace To A Pint 5K - 3/15/14 - Plymouth, MA (Cape Cod Nutrition Corner)
- YuKanRun.com Fool\'s Dual Challenge - 4/6/14 (Silent Sponsor)
- Mass Mayhem 5K OCR - 4/12/14 - Blandford, MA (Silent Sponsor)
- Herring Run Classic 5K - 4/19/14 - Plymouth, MA (Cape Cod Nutrition Corner)
- Spring Classic 5K - 4/27/14 - Cambridge, MA
- BoldrDash Beach Race - 5/3/12 - Westerly, RI (Silent Sponsor)
- Lovin\' Life 5K - 5/4/14 - Mashpee, MA (SportClips Falmouth)
- Newburyport River Run 5K - 6/1/14 - Newburyport, MA (Eclipx Salon)
- Falmouth Flag Day 5K - June \'14 TBA - Falmouth, MA (SportClips Falmouth)
- Superhero Scramble 5K OCR - 7/6/14 - Amesbury, MA
- Narragansett Summer Running Festival Half-Marathon - 7/13/14 - Easton, MA (Cape Cod Nutrition Corner)
- Falmouth Road Race - 8/17/14 - Falmouth, MA
- 20th Annual Run To The Rock Half-Marathon - 9/6/14 - Plymouth, MA (Cape Cod Nutrition Corner)
- BoldrDash Mud Race - 9/13/14 - Exeter, RI (Silent Sponsor)
- Michelob ULTRA Boston 13.1 Marathon - 9/14/14 - Suffolk Downs, Boston, MA (Silent Sponsor)
That list is still growing, by the way.
Get out there and accomplish something great! If I can go from where I was to where I am now running all those races on that list (and more!) then there is NO reason you can\'t do the same! Lose your limits, change your life.
See you on the other side.
','Blizzard Blast Recap + My Season: Breakdown','','inherit','closed','closed','','81-revision-v1','','','2017-01-14 22:05:33','2017-01-15 03:05:33','',81,'http://sothisisfitness.com/2017/01/81-revision-v1.html',0,'revision','',0),(82,1,'2014-01-10 12:00:00','2014-01-10 17:00:00','At this point I think we\'ve established that I\'m run-crazy and I\'ve fallen in love with Obstacle Course Races. I\'ve only run one so far - the Spartan Sprint at Fenway Park...but that was all it took! One of my goals for this year is to run at least 5 OCR\'s, and I\'m well on my way so far!
Most people are familiar with Obstacle Course Races like Tough Mudder and Spartan Race...but once you start looking, there\'s actually a lot of them out there. Some are big, some are small, some are long, some are short. Some are founded and put on by one or a few people, some are put on by military types. No matter the differences, they\'re all a lot of fun, and they all have their own unique challenges. Most of them involve mud, fire, water and a lot of sometimes intimidating physical exertion. I am now officially running a very different sort of OCR...it\'s called Blizzard Blast...and instead of mud and fire, I\'ll be facing (hopefully) snow and cold!
![](\"http://3.bp.blogspot.com/-mUZplu8Ssf8/Us9yWaEOJsI/AAAAAAAAGL0/AtlkwuYMijM/s1600/26639_320972704676948_1386258176_n.png\")
I have to say, I\'ve been tirelessly scouring social media and, really, the internet in general looking for races to run to further my mission of the Lose Your Limits Challenge...and this race was different from all the others I found. There are many unique Obstacle Course Races out there, and this is one of them! As I said, most OCR\'s feature lots of mud, some fire, water obstacles, and some serious physical challenges. Some races even feature electrical obstacles, some freaky mind-game challenges, and the like. For a start...this race does not seem to feature mud, water or fire...it\'s too cold! Instead, there\'s SNOW. Yes, an obstacle race involving, featuring, and with obstacles designed around SNOW. Good luck finding a race like this in California or Texas...welcome to New England, kids.
Like many other OCR\'s, when you browse their website they don\'t give away much in terms of what
![](\"http://3.bp.blogspot.com/-0-kuDm4gnMs/Us9zmjdVN_I/AAAAAAAAGME/mfywwPsBcSM/s1600/73359_353905568050328_1619214790_n.jpg\")
the obstacles are. I\'ve got the gist of it - 5K obstacle race in the (hopefully) snowy cold. From pictures, there\'s going to be at least some wall climbs, obviously there will be some running involved from obstacle to obstacle, there will probably be some sort of climbing obstacle and maybe some over-unders...but honestly, I really don\'t know what to expect in terms of obstacles. I also don\'t know what the weather will do to an event like this. I\'m hearing this coming weekend (one week before the race) will be warm and rainy...the snow-killer. I DO know that, worst case scenario, these guys will BRING IN snow in order to make some of the specifically snow-based obstacles work. Just like a ski mountain, they make it happen regardless of nature. Obviously it\'s best for this race if nature cooperates and dumps a fresh pile of the fluffy white stuff before race-day, but no snow does NOT mean no event.THAT\'S a \"the show must go on\" level of dedication...I LIKE IT!
This race also seems to be pretty family-friendly. I\'m not sure why I get that vibe, but I do. Remember how I mentioned some OCR\'s use electrical obstacles and other similarly intimidating, mind-gamey stuff? This event does not seem to have that. Looking at pictures on their site, it doesn\'t look like it\'s a \"hardcore\", \"AROO\", \"this is the toughest event on the planet\" kind of thing...and there is NOTHING wrong with that. It\'s nice to have an event that makes itself accessible to a wider audience. Some of the most well-known OCR\'s out there market themselves as incredibly difficult and life-threatening...but if Blizzard Blast shows us anything, it\'s that the FUN FACTOR, and not necessarily the life-threatening challenge to survive, can be a good reason to participate in an event.
In a sea of sameness, it\'s refreshing to see a creative event like this. I have to say, this was more or less a last-minute entry for me, but I\'m REALLY excited! Before I registered for this, my next race was going to be 2/16/14, so it\'s nice to get a race 3 weeks early! I know the race is really soon, but I\'d LOVE to see some of you join me! You can register at www.smithfestevents.com - click the \"join a team\" registration button and join Team \"So THIS Is Fitness...\" - then during checkout, use coupon code STIF10 to save $10! Yeah, they made a coupon code just for the \"So THIS Is Fitness...\" family! How ya like that?! The price jumps tonight at midnight (1/10/14 at 11:59 PM Eastern), so I urge you to make a speedy decision (and go for it!). It\'d be nice to have some company during this unique event!
Again, that information:
site: www.SmithFestRuns.com
Team: \"So THIS Is Fitness...\"
Date: 1/25/14
Place: Four Oaks Country Club
1 Clubhouse Lane
Dracut, MA 01826
Wave Time: 11:00 am
What do you get? A long sleeve event t-shirt, finisher\'s medal, free beer ticket (for 21+), free soup/chowder/chili ticket, post-race party and more! Plus, obviously, tons of fun and the satisfaction of completing a great, challenging, unique event!
I urge you to check this out and give it a go! If I can do it, you can do it! Let\'s run together! Why Not? :)','Hot And Muddy? Try Cold And Snowy....','','publish','open','open','','hot-and-muddy-try-cold-and-snowy','','','2017-01-08 20:57:00','2017-01-09 01:57:00','',0,'http://50.87.248.94/~sothisj4/?p=82',0,'post','',0);
INSERT INTO `wp_ryff_posts` VALUES (83,1,'2014-01-07 11:42:00','2014-01-07 16:42:00','Yesterday, I woke up at 8 am on a cold early-January morning to get myself in gear, have some coffee, and get ready to chug my way along through 4.9 miles in the snowy, slushy, wet cold of Monument Beach, MA. Many people would think I\'m a nut and tell me to go back to bed. Many people would wonder what in the hell would possess me to go running in the snow. Others would call me a sicko for saying that it was \"ONLY\" 5 miles. Bottom line...many people look at me and ask...
Why do it?
It\'s a question I\'ve been learning the answer to as I\'ve gone along. The answer has changed over time. For this Transformation Tuesday...the first of 2014...I want to give you an idea of just how yesterday\'s race went...why I do this...why I started doing this...and why I\'ll keep doing it. Hopefully my transformation will inspire you to begin yours :).
![](\"http://3.bp.blogspot.com/-icCssMcGVs0/Urgx-WsctrI/AAAAAAAAGF8/S_7uCJ_tcRY/s1600/IMG_8095.JPG\")
![](\"http://4.bp.blogspot.com/-SJsWGtZtjdY/UsqQ3p2xkDI/AAAAAAAAGJ8/E2HHdlKDgw4/s1600/IMG_20140105_111405489.jpg\")
Sunday was the 34th annual Cape Cod Road Runners\' Winter Fun Run. Thanks again to my friends at SportClips Falmouth for sponsoring me (check them out)! I have to say, despite the conditions, I DID have a good time.That\'s a photo from last year\'s race (above). I don\'t have a TON of pictures since my phone was in my Tune Belt and my mom doesn\'t have a digital camera...I guess I didn\'t have the presence of mind to bring my digital camera along for her to use.
Anyway - I had fun. While getting ready and stretching and whatnot I violated one of the cardinal rules of running - nothing new on race day. What was new, you ask? THE SHOES! Yeah, seriously...I couldn\'t have picked something more \"don\'t do that\" to do. Why? It was gross out on the roads and I was nervous that I\'d either take a digger (fall) or at the very least have to slow WAY down. So...I switched to my BRAND NEW New Balance 610 trail shoes. For the first couple of miles, I was a little wary...I was kind of kicking myself and hoping they didn\'t aggravate my feet or leave me sore. Once I got past the two mile marker, however, I was instantly glad I wore them. All of a sudden the road got very hilly and had lots of snow and slush. Thanks to having some grip, I was able to maintain my pace and not eat pavement. Yay.
![](\"http://2.bp.blogspot.com/-Ywud4Jo3Rfg/UsqSNbF-p4I/AAAAAAAAGKI/uWQNcPE4ALU/s1600/fuel.jpg\")
I ended up doing way better than I anticipated. I was CRUISING along. Almost every time I was going to stop running and walk for a minute, I just kept going. I only slowed or stopped a handful of times, and honestly...I don\'t know that I really needed to...I think that\'s just a mental hurdle I need to get past. I think part of why I was able to go so strong was because I had fueled properly. I had a Health Warrior Chia Bar about 20 minutes before race start (in addition to a light race-day breakfast a few hours earlier) and let me just tell you...those little bars are awesome. There\'s a review article coming, but the short version is they\'re so crazy packed with nutrients and fuel, they\'re the perfect way to kick-start your run. No, they are not paying me to say that.
At the end of it all, I came in 99th place, and finished, officially, in 39:45. That\'s ridiculous. How did I do that? And...I got quite the surprise during the awards ceremony - I got 3rd place in the Open age division! Seriously? How did I place in my age group? Isn\'t my age group the one that goes fast? It\'s 19 - 29! How am I placing? Whatever, I\'ll take it! I\'ll only get a few of those, right? Might as well enjoy it!
So...all of this begs the question - why do it?
Like I said, the answer to this question has changed over time for me. In terms of fitness in general... my reason began as a desperate need to make a positive life change and get healthy. Now that I AM healthy and fit... my reason has become... that I enjoy fitness and want to maintain where I\'m at.![](\"http://3.bp.blogspot.com/-X1hWVdPG1oI/UsuZJWsW_jI/AAAAAAAAGKk/PTSZQnQqfz4/s1600/ffrunning.jpg\")
But... running... I don\'t even really remember why Megan and I did that first run. It might have been to see if we could do it at all. It might have been because we had come so far in our fitness, we wanted to see if our new abilities extended to running. It might have been to test ourselves. Or it might have just been because...well...why not? Whatever the reason...I\'m damn glad we did it. It opened my eyes to a whole new world of fitness...and it allowed me to find an activity...a SPORT...that I truly enjoy.
Running is about more than just long (or short) distances and going fast. You have to learn your body, be in tune with it. You have to understand your body\'s wants and needs and tend to them properly. You have no choice but to fuel your body appropriately and treat it right...otherwise it won\'t perform properly and you won\'t be having fun. Running teaches you how to take care of yourself and be truly healthy, inside and out.
Running is also...well...kind of peaceful. Y\'know, once you get past the monotony, boredom, and jaw-rattling pounding across the pavement. The first mile or two sucks, but once you get in a rhythm...it really is nice. One thing I\'ve come to appreciate with some of these races is the absolutely incredible scenery. For the majority of the Cape Cod Marathon Half...I was staring at beach and the ocean! Beautiful views, scenic vistas, and just nature. There\'s something to be said for taking \"me time\"...and running certainly provides that.
![](\"http://4.bp.blogspot.com/-c6CQ6zp7O_Y/UsuY1H6VFKI/AAAAAAAAGKc/ehNYp8VyefA/s1600/aftert25back2back.jpg\")
On top of all of that...I do this so I can enjoy a better, longer, happier life. Health and fitness, for me, is about longevity and quality of life. I feel so much better now than I did when I was 300 lbs. Gee, that kinda makes sense, huh? I don\'t get winded going up a flight of stairs. I have so much more ENERGY now. My thighs don\'t rub together and chafe. I don\'t feel embarrassed about my body. Clothing fits me properly. Imagine that. The immediate benefits are simply STUNNING.
The long-term benefits are great too. I have been told by a number of doctors that I saved my own life by losing 125 lbs. I have not escaped unscathed though - my knee cartilage is damaged from having carried so much extra weight for so long, and my feet are out of whack as well - plantar fasciitis, metatarsal periositis, and some other issues (to name a few). What if I hadn\'t lost the weight? What if I reached 40 and still had that extra weight on me? For another 15 years? Would I need a knee replacement by 60? Would I be in a wheelchair? Would I get diabetes? Maybe. At least now I know I have SIGNIFICANTLY reduced the odds of that happening.
I\'ll be around longer for Megan, my kids, my family, my friends. I\'ll be able to enjoy my years rather than wasting away, becoming a bitter old man disgruntled with my lot in life. I\'ll be happy, healthy, energetic, and fit. That is worth its weight in gold, but by the time you reach that age...it\'s too late.
That\'s why I do this. That\'s why I get up at the crack of dawn, haul myself out of bed, and get ready for a workout. That\'s why I go running in the snow, slush, and frigid weather. That\'s why headlamps and reflective gear for runners exists. Because it\'s fun. Because we enjoy it. Becaues it makes us happy.
![](\"http://1.bp.blogspot.com/-aqce_JPWhMQ/UsubdlYGmeI/AAAAAAAAGK0/NszU25ihyks/s1600/aftert25front.jpg\")
That\'s why I\'m putting in the work now and making the change. Because now is the time! Because it makes me happy. Because the guy on the right looks way better than the guy on the left. (Check out the \"My Transformation\" page for the new update from the completion of Focus T25!)
![](\"http://4.bp.blogspot.com/-RaTf1zgeDQ8/UsuiS6kxIUI/AAAAAAAAGLE/Qg4dYVLT9kA/s1600/whydoit.jpg\")
What\'s YOUR reason? ','Why Do It? (Plus Fun Run Recap)','','publish','open','open','','why-do-it-plus-fun-run-recap','','','2017-01-18 07:45:33','2017-01-18 12:45:33','',0,'http://50.87.248.94/~sothisj4/?p=83',0,'post','',0),(711,1,'2017-01-15 08:08:16','2017-01-15 13:08:16','Yesterday, I woke up at 8 am on a cold early-January morning to get myself in gear, have some coffee, and get ready to chug my way along through 4.9 miles in the snowy, slushy, wet cold of Monument Beach, MA. Many people would think I\'m a nut and tell me to go back to bed. Many people would wonder what in the hell would possess me to go running in the snow. Others would call me a sicko for saying that it was \"ONLY\" 5 miles. Bottom line...many people look at me and ask...
Why do it?
It\'s a question I\'ve been learning the answer to as I\'ve gone along. The answer has changed over time. For this Transformation Tuesday...the first of 2014...I want to give you an idea of just how yesterday\'s race went...why I do this...why I started doing this...and why I\'ll keep doing it. Hopefully my transformation will inspire you to begin yours :).
Sunday was the 34th annual Cape Cod Road Runners\' Winter Fun Run. Thanks again to my friends at SportClips Falmouth for sponsoring me (check them out)! I have to say, despite the conditions, I DID have a good time.That\'s a photo from last year\'s race (above). I don\'t have a TON of pictures since my phone was in my Tune Belt and my mom doesn\'t have a digital camera...I guess I didn\'t have the presence of mind to bring my digital camera along for her to use.
Anyway - I had fun. While getting ready and stretching and whatnot I violated one of the cardinal rules of running - nothing new on race day. What was new, you ask? THE SHOES! Yeah, seriously...I couldn\'t have picked something more \"don\'t do that\" to do. Why? It was gross out on the roads and I was nervous that I\'d either take a digger (fall) or at the very least have to slow WAY down. So...I switched to my BRAND NEW New Balance 610 trail shoes. For the first couple of miles, I was a little wary...I was kind of kicking myself and hoping they didn\'t aggravate my feet or leave me sore. Once I got past the two mile marker, however, I was instantly glad I wore them. All of a sudden the road got very hilly and had lots of snow and slush. Thanks to having some grip, I was able to maintain my pace and not eat pavement. Yay.
I ended up doing way better than I anticipated. I was CRUISING along. Almost every time I was going to stop running and walk for a minute, I just kept going. I only slowed or stopped a handful of times, and honestly...I don\'t know that I really needed to...I think that\'s just a mental hurdle I need to get past. I think part of why I was able to go so strong was because I had fueled properly. I had a Health Warrior Chia Bar about 20 minutes before race start (in addition to a light race-day breakfast a few hours earlier) and let me just tell you...those little bars are awesome. There\'s a review article coming, but the short version is they\'re so crazy packed with nutrients and fuel, they\'re the perfect way to kick-start your run. No, they are not paying me to say that.
At the end of it all, I came in 99th place, and finished, officially, in 39:45. That\'s ridiculous. How did I do that? And...I got quite the surprise during the awards ceremony - I got 3rd place in the Open age division! Seriously? How did I place in my age group? Isn\'t my age group the one that goes fast? It\'s 19 - 29! How am I placing? Whatever, I\'ll take it! I\'ll only get a few of those, right? Might as well enjoy it!
So...all of this begs the question - why do it?
Like I said, the answer to this question has changed over time for me. In terms of fitness in general... my reason began as a desperate need to make a positive life change and get healthy. Now that I AM healthy and fit... my reason has become... that I enjoy fitness and want to maintain where I\'m at.But... running... I don\'t even really remember why Megan and I did that first run. It might have been to see if we could do it at all. It might have been because we had come so far in our fitness, we wanted to see if our new abilities extended to running. It might have been to test ourselves. Or it might have just been because...well...why not? Whatever the reason...I\'m damn glad we did it. It opened my eyes to a whole new world of fitness...and it allowed me to find an activity...a SPORT...that I truly enjoy.
Running is about more than just long (or short) distances and going fast. You have to learn your body, be in tune with it. You have to understand your body\'s wants and needs and tend to them properly. You have no choice but to fuel your body appropriately and treat it right...otherwise it won\'t perform properly and you won\'t be having fun. Running teaches you how to take care of yourself and be truly healthy, inside and out.
Running is also...well...kind of peaceful. Y\'know, once you get past the monotony, boredom, and jaw-rattling pounding across the pavement. The first mile or two sucks, but once you get in a rhythm...it really is nice. One thing I\'ve come to appreciate with some of these races is the absolutely incredible scenery. For the majority of the Cape Cod Marathon Half...I was staring at beach and the ocean! Beautiful views, scenic vistas, and just nature. There\'s something to be said for taking \"me time\"...and running certainly provides that.
On top of all of that...I do this so I can enjoy a better, longer, happier life. Health and fitness, for me, is about longevity and quality of life. I feel so much better now than I did when I was 300 lbs. Gee, that kinda makes sense, huh? I don\'t get winded going up a flight of stairs. I have so much more ENERGY now. My thighs don\'t rub together and chafe. I don\'t feel embarrassed about my body. Clothing fits me properly. Imagine that. The immediate benefits are simply STUNNING.
The long-term benefits are great too. I have been told by a number of doctors that I saved my own life by losing 125 lbs. I have not escaped unscathed though - my knee cartilage is damaged from having carried so much extra weight for so long, and my feet are out of whack as well - plantar fasciitis, metatarsal periositis, and some other issues (to name a few). What if I hadn\'t lost the weight? What if I reached 40 and still had that extra weight on me? For another 15 years? Would I need a knee replacement by 60? Would I be in a wheelchair? Would I get diabetes? Maybe. At least now I know I have SIGNIFICANTLY reduced the odds of that happening.
I\'ll be around longer for Megan, my kids, my family, my friends. I\'ll be able to enjoy my years rather than wasting away, becoming a bitter old man disgruntled with my lot in life. I\'ll be happy, healthy, energetic, and fit. That is worth its weight in gold, but by the time you reach that age...it\'s too late.
That\'s why I do this. That\'s why I get up at the crack of dawn, haul myself out of bed, and get ready for a workout. That\'s why I go running in the snow, slush, and frigid weather. That\'s why headlamps and reflective gear for runners exists. Because it\'s fun. Because we enjoy it. Becaues it makes us happy.
That\'s why I\'m putting in the work now and making the change. Because now is the time! Because it makes me happy. Because the guy on the right looks way better than the guy on the left. (Check out the \"My Transformation\" page for the new update from the completion of Focus T25!)
What\'s YOUR reason? ','Why Do It? (Plus Fun Run Recap)','','inherit','closed','closed','','83-revision-v1','','','2017-01-15 08:08:16','2017-01-15 13:08:16','',83,'http://sothisisfitness.com/2017/01/83-revision-v1.html',0,'revision','',0),(671,1,'2017-01-14 22:05:27','2017-01-15 03:05:27','Yesterday, I woke up at 8 am on a cold early-January morning to get myself in gear, have some coffee, and get ready to chug my way along through 4.9 miles in the snowy, slushy, wet cold of Monument Beach, MA. Many people would think I\'m a nut and tell me to go back to bed. Many people would wonder what in the hell would possess me to go running in the snow. Others would call me a sicko for saying that it was \"ONLY\" 5 miles. Bottom line...many people look at me and ask...
Why do it?
It\'s a question I\'ve been learning the answer to as I\'ve gone along. The answer has changed over time. For this Transformation Tuesday...the first of 2014...I want to give you an idea of just how yesterday\'s race went...why I do this...why I started doing this...and why I\'ll keep doing it. Hopefully my transformation will inspire you to begin yours :).
Sunday was the 34th annual Cape Cod Road Runners\' Winter Fun Run. Thanks again to my friends at SportClips Falmouth for sponsoring me (check them out)! I have to say, despite the conditions, I DID have a good time.That\'s a photo from last year\'s race (above). I don\'t have a TON of pictures since my phone was in my Tune Belt and my mom doesn\'t have a digital camera...I guess I didn\'t have the presence of mind to bring my digital camera along for her to use.
Anyway - I had fun. While getting ready and stretching and whatnot I violated one of the cardinal rules of running - nothing new on race day. What was new, you ask? THE SHOES! Yeah, seriously...I couldn\'t have picked something more \"don\'t do that\" to do. Why? It was gross out on the roads and I was nervous that I\'d either take a digger (fall) or at the very least have to slow WAY down. So...I switched to my BRAND NEW New Balance 610 trail shoes. For the first couple of miles, I was a little wary...I was kind of kicking myself and hoping they didn\'t aggravate my feet or leave me sore. Once I got past the two mile marker, however, I was instantly glad I wore them. All of a sudden the road got very hilly and had lots of snow and slush. Thanks to having some grip, I was able to maintain my pace and not eat pavement. Yay.
I ended up doing way better than I anticipated. I was CRUISING along. Almost every time I was going to stop running and walk for a minute, I just kept going. I only slowed or stopped a handful of times, and honestly...I don\'t know that I really needed to...I think that\'s just a mental hurdle I need to get past. I think part of why I was able to go so strong was because I had fueled properly. I had a Health Warrior Chia Bar about 20 minutes before race start (in addition to a light race-day breakfast a few hours earlier) and let me just tell you...those little bars are awesome. There\'s a review article coming, but the short version is they\'re so crazy packed with nutrients and fuel, they\'re the perfect way to kick-start your run. No, they are not paying me to say that.
At the end of it all, I came in 99th place, and finished, officially, in 39:45. That\'s ridiculous. How did I do that? And...I got quite the surprise during the awards ceremony - I got 3rd place in the Open age division! Seriously? How did I place in my age group? Isn\'t my age group the one that goes fast? It\'s 19 - 29! How am I placing? Whatever, I\'ll take it! I\'ll only get a few of those, right? Might as well enjoy it!
So...all of this begs the question - why do it?
Like I said, the answer to this question has changed over time for me. In terms of fitness in general... my reason began as a desperate need to make a positive life change and get healthy. Now that I AM healthy and fit... my reason has become... that I enjoy fitness and want to maintain where I\'m at.But... running... I don\'t even really remember why Megan and I did that first run. It might have been to see if we could do it at all. It might have been because we had come so far in our fitness, we wanted to see if our new abilities extended to running. It might have been to test ourselves. Or it might have just been because...well...why not? Whatever the reason...I\'m damn glad we did it. It opened my eyes to a whole new world of fitness...and it allowed me to find an activity...a SPORT...that I truly enjoy.
Running is about more than just long (or short) distances and going fast. You have to learn your body, be in tune with it. You have to understand your body\'s wants and needs and tend to them properly. You have no choice but to fuel your body appropriately and treat it right...otherwise it won\'t perform properly and you won\'t be having fun. Running teaches you how to take care of yourself and be truly healthy, inside and out.
Running is also...well...kind of peaceful. Y\'know, once you get past the monotony, boredom, and jaw-rattling pounding across the pavement. The first mile or two sucks, but once you get in a rhythm...it really is nice. One thing I\'ve come to appreciate with some of these races is the absolutely incredible scenery. For the majority of the Cape Cod Marathon Half...I was staring at beach and the ocean! Beautiful views, scenic vistas, and just nature. There\'s something to be said for taking \"me time\"...and running certainly provides that.
On top of all of that...I do this so I can enjoy a better, longer, happier life. Health and fitness, for me, is about longevity and quality of life. I feel so much better now than I did when I was 300 lbs. Gee, that kinda makes sense, huh? I don\'t get winded going up a flight of stairs. I have so much more ENERGY now. My thighs don\'t rub together and chafe. I don\'t feel embarrassed about my body. Clothing fits me properly. Imagine that. The immediate benefits are simply STUNNING.
The long-term benefits are great too. I have been told by a number of doctors that I saved my own life by losing 125 lbs. I have not escaped unscathed though - my knee cartilage is damaged from having carried so much extra weight for so long, and my feet are out of whack as well - plantar fasciitis, metatarsal periositis, and some other issues (to name a few). What if I hadn\'t lost the weight? What if I reached 40 and still had that extra weight on me? For another 15 years? Would I need a knee replacement by 60? Would I be in a wheelchair? Would I get diabetes? Maybe. At least now I know I have SIGNIFICANTLY reduced the odds of that happening.
I\'ll be around longer for Megan, my kids, my family, my friends. I\'ll be able to enjoy my years rather than wasting away, becoming a bitter old man disgruntled with my lot in life. I\'ll be happy, healthy, energetic, and fit. That is worth its weight in gold, but by the time you reach that age...it\'s too late.
That\'s why I do this. That\'s why I get up at the crack of dawn, haul myself out of bed, and get ready for a workout. That\'s why I go running in the snow, slush, and frigid weather. That\'s why headlamps and reflective gear for runners exists. Because it\'s fun. Because we enjoy it. Becaues it makes us happy.
That\'s why I\'m putting in the work now and making the change. Because now is the time! Because it makes me happy. Because the guy on the right looks way better than the guy on the left. (Check out the \"My Transformation\" page for the new update from the completion of Focus T25!)
What\'s YOUR reason? ','Why Do It? (Plus Fun Run Recap)','','inherit','closed','closed','','83-revision-v1','','','2017-01-14 22:05:27','2017-01-15 03:05:27','',83,'http://sothisisfitness.com/2017/01/83-revision-v1.html',0,'revision','',0),(84,1,'2014-01-01 04:58:00','2014-01-01 09:58:00','I know, this is gonna be another one of those corny \"I\'m reflecting on an amazing year\" posts, right?
...maybe...
But...I mean...COME ON! When your life changes THAT MUCH in the course of ONE year...you\'re allowed to have a post like that...(excuse me while I go pout and cross my arms in the corner).
Really though...2013 has been incredibly life-changing for me! So many things have happened, so many things have improved...And I never in a MILLION years would\'ve ever thought any of it could happen to me.
News Flash: If it can happen for me...it can happen for anyone.
Follow my blog with Bloglovin
So what are some of these ridiculous milestones I hit and changes I made in 2013?
Weight, for one.
![](\"http://1.bp.blogspot.com/-rjvzQd77Pjw/UegcZqAK2SI/AAAAAAAAA2k/BnyZWorX2uw/s320/2012-07-25_09-00-15_455.jpg\")
I got back down under 250 lbs for the first time in years, and for the first time I can remember...I broke 200 lbs! I feel so disgusted with myself saying it, but I honest to God cannot remember, prior to 2013, when I last was 200 lbs or lighter. Probably middle school. Yeah...about that...
I\'m now sitting at about 175 lbs, and a LOT of it is muscle. How do I know? I can see it. There\'s another something I\'ve never been able to do...see my own muscle! Imagine that.
What about this \"running\" thing?
![](\"http://1.bp.blogspot.com/-GJxqwdI2ffI/Um3glwJ8W3I/AAAAAAAAB7o/GozBLla5nSU/s320/IMG_20131026_094154_638.jpg\")
Oh, right...that. The first time I ever \"went for a run\" happened in 2013 - March 23rd. I remember it vividly...three loops around Megan\'s neighborhood...3.25 miles. wow...some first run, huh? My first 5K happened early May, my first 10K on July 3rd...and my first Falmouth Road Race (7.4 miles) in August. Then...whoa...my first half marathon finish on October 26th. WOW. Seriously? You\'re gonna tell me that Fat Darrell ran a half freaking marathon? Guess I\'m not Fat Darrell anymore. And now I did it again - I finished out 2013 strong by running 14.17 miles in one shot...a new distance record! No medal for this one, but that\'s ok...I have the satisfaction I need :)
So...First run ever, first 5K, first 10K, first Falmouth Road Race, and first 13.1! Not bad.
So how about all this cross-training I\'ve been doing?
I\'ve completed 6 BeachBody workout programs now, 5 of which were completed in 2013 - P90X (2012), INSANITY, INSANITY: The Asylum, Les Mills COMBAT, Body Beast, and Focus T25! These programs are the main reason I lost so much weight and got fit, and they\'re the reason I was able to start running! I\'m excited to add another one to the books soon :)
What else? Well...for one thing...my little inspiration/motivation journey began. 2013 was when the biggest changes of My Transformation happened, and many of my friends and family told me how inspired they were by the change they saw - so inspired that they got up off the couch and started their own fitness journey! That made me think - I sure wish someone had told me all these things I had to figure out the hard way! And so, \"So THIS Is Fitness...\" was born. Now, as we\'re minutes away from 2014...it has grown from a little blog for sharing my thoughts to something way bigger than I could\'ve anticipated! I\'m so happy to be able to motivate, encourage, inspire and guide so many people to finding their fitness like I did! It\'s a great thing being able to spread the fitness bug :)
I\'m so thankful for a great year, and there are some BIG things coming for 2014. 2013 was about making big change - 2014 is going to be about challenging myself, losing my limits, and seeing what this new fit and in-shape body can do! Join me in the journey, and have an incredible year! I\'m sure I\'ll go a little more in-depth on the year within the next few days, just wanted to reflect before the ball dropped!
Happy New Year!','2013...wow.','','publish','open','open','','2013-wow','','','2017-01-13 22:22:14','2017-01-14 03:22:14','',0,'http://50.87.248.94/~sothisj4/?p=84',0,'post','',0),(85,1,'2013-12-30 14:17:00','2013-12-30 19:17:00','I have a confession to make...I\'ve been cheating. Cheating is bad. Cheating is where we lie to ourselves, to our loved ones, and to those around us. It\'s where we pretend what we\'re doing is OK even though in our hearts we KNOW it\'s wrong. Cheating is where we slowly undermine all the hard work we\'ve been doing. And DON\'T EVEN try to tell me you don\'t feel bad about it when it happens...\r\n![](\"http://3.bp.blogspot.com/-871zZ3EszOg/UsF44O1PC4I/AAAAAAAAGIw/Plf6xOwg2D0/s320/Cookie_Monster.jpg\")
\r\nSo why do we cheat? Because it\'s supposed to be OK here and there. People tell us you just have to allow yourself a cheat day every once in a while to stay sane. Why? How is going against my nutrition plan going to help me? The short answer is...it\'s not. It\'s time to talk about the elephant in the room - and I\'d like to ask you to RE-COMMIT TO YOURSELF to be the best you can possibly be with your nutrition habits for 2014 and beyond!\r\n\r\n\r\n Read on...and tell me if my story sounds familiar to you.\r\n\r\nSo...Like I said...I\'ve been cheating. I really almost wrote \"nothing major\"...but that\'s just me lying to myself again. Every cheat is major. Every cheat is one more step down the rabbit hole. But I\'m getting ahead of myself.\r\n\r\nI\'ve been cheating. Little nibbles here and there, a few bites of this, not being strict about that, etc. I figure, I\'m doing great with my fitness and nutrition, I\'m down to 175...THAT\'S AN EXCUSE! I had a ton of excuses! \"It\'s ok, I\'m doing well, I can handle it.\", \"My metabolism is so fired up it\'ll just shred through this like nothing.\", \"I\'ve earned it.\", \"I just ran 10 miles, shut up.\"...\r\nThe list goes on. Bottom line, I was justifying little violations of MY OWN RULES! Those rules, combined with hard work, are what got me these results...they\'re why I can actually SEE ABS NOW for the first time in my life...why would I go against that?\r\n\r\nReally...no good reason. It was there. I had waited too long to eat and was hungry. It looked good. None of those were on my list of good reasons to eat something.\r\n\r\nWhy is cheating bad? Why is this a big deal?\r\n\r\nI\'m so glad you asked. It\'s really simple. A cheat meal, or worse, a cheat DAY, is extra calories, fat, sodium, oil, grease, etc that you wouldn\'t normally have in your day or week. A cheat is a direct violation of all the hard work you\'re doing - of your careful portioning and planning, of your low-fat cooking, your extra effort each day to avoid those sources of fat and \"badness\"...that time you said \"no, thank you\" to a chicken wing or a beer. Cheating basically undoes that hard work. It might seem obvious, but if you don\'t cheat and you stick to your plan, you\'ll see better results faster. Cheating is also bad for another reason.\r\n\r\nCheating is a slippery slope\r\n![](\"http://1.bp.blogspot.com/-oh7trFoyLKY/UsF3FBxbrcI/AAAAAAAAGIg/rAZ9kqCnZfI/s1600/celebrity-pictures-cookie-monster-stop-anytime.jpg\")
\r\nOnce you start cheating, you\'re making it ok. After you allow yourself to cheat enough times, you may start cheating bigger. It might not be just a nibble anymore, it might be a half a bacon cheeseburger...or a whole one...or a whole day...I know, I sound ridiculous and as if this is the end of the world...but honestly, I\'ve been there. I did it. When I was on Weight Watchers with my mom, we\'d go weigh in on Saturday morning, and once we left the meeting it was cheat day! We\'d go get a fatty sloppy greasy breakfast at our favorite local place, then we\'d do whatever for the rest of the day - no weighing, no measuring...just enjoy the day! Why? We had the whole week to make up for it. \r\n\r\nWith that mindset, you\'re starting behind the 8-ball instead of making forward progress all week!\r\n\r\nSo, I had established my one cheat day a week - I was following all the bad habits I needed to get rid of! What happened when I went to UMass and lost my support system? I hadn\'t learned anything and I fell back on what I knew. 5 years later...well...you know how I blew up.\r\n\r\nI\'m asking you to re-commit to yourself for 2014\r\n\r\nKeep up your end of the bargain with yourself! Stick with the program and get the results you\'re working so hard for. I know, I make it sound kind of DefCon 1, but it\'s better to head this kind of thing off at the pass than to get caught with your pants down later like I did. The whole point of starting this blog was to help people learn from my mistakes...well, here\'s a BIG one to learn from. I bet I could\'ve got better results from Focus T25 if I buckled down and stuck to my guns on nutrition. When I start P90X3 in January, I\'m going to revamp my nutrition, really pay attention to it, and get the best possible results out of it that I can!\r\n\r\nJoin me in this! From this day forward (yeah, I\'m not waiting for the new year) every time I find myself looking at a cheat...every time I find myself bringing a cookie towards my mouth or some similar situation...the words of the video below are going to replay in my mind.\r\n\r\nI kid you not.\r\n \r\nA friend reminded me about that little gem, and it is SERIOUSLY what I need to scream at myself in my head sometimes...and it works. Try it :) You\'ll be glad, down the road, that you said no to that ONE BITE of pie, or that ONE SLICE of pizza...or that ONE DAY to just go nuts. Stick to your guns!\r\n\r\nHave faith - you can do this! 2014 is going to be a big year!','Put That Cookie Down!','','publish','open','open','','put-that-cookie-down','','','2017-01-21 09:06:43','2017-01-21 14:06:43','',0,'http://50.87.248.94/~sothisj4/?p=85',0,'post','',2),(821,1,'2017-01-21 09:06:43','2017-01-21 14:06:43','I have a confession to make...I\'ve been cheating. Cheating is bad. Cheating is where we lie to ourselves, to our loved ones, and to those around us. It\'s where we pretend what we\'re doing is OK even though in our hearts we KNOW it\'s wrong. Cheating is where we slowly undermine all the hard work we\'ve been doing. And DON\'T EVEN try to tell me you don\'t feel bad about it when it happens...\r\n\r\nSo why do we cheat? Because it\'s supposed to be OK here and there. People tell us you just have to allow yourself a cheat day every once in a while to stay sane. Why? How is going against my nutrition plan going to help me? The short answer is...it\'s not. It\'s time to talk about the elephant in the room - and I\'d like to ask you to RE-COMMIT TO YOURSELF to be the best you can possibly be with your nutrition habits for 2014 and beyond!\r\n\r\n\r\n Read on...and tell me if my story sounds familiar to you.\r\n\r\nSo...Like I said...I\'ve been cheating. I really almost wrote \"nothing major\"...but that\'s just me lying to myself again. Every cheat is major. Every cheat is one more step down the rabbit hole. But I\'m getting ahead of myself.\r\n\r\nI\'ve been cheating. Little nibbles here and there, a few bites of this, not being strict about that, etc. I figure, I\'m doing great with my fitness and nutrition, I\'m down to 175...THAT\'S AN EXCUSE! I had a ton of excuses! \"It\'s ok, I\'m doing well, I can handle it.\", \"My metabolism is so fired up it\'ll just shred through this like nothing.\", \"I\'ve earned it.\", \"I just ran 10 miles, shut up.\"...\r\nThe list goes on. Bottom line, I was justifying little violations of MY OWN RULES! Those rules, combined with hard work, are what got me these results...they\'re why I can actually SEE ABS NOW for the first time in my life...why would I go against that?\r\n\r\nReally...no good reason. It was there. I had waited too long to eat and was hungry. It looked good. None of those were on my list of good reasons to eat something.\r\n\r\nWhy is cheating bad? Why is this a big deal?\r\n\r\nI\'m so glad you asked. It\'s really simple. A cheat meal, or worse, a cheat DAY, is extra calories, fat, sodium, oil, grease, etc that you wouldn\'t normally have in your day or week. A cheat is a direct violation of all the hard work you\'re doing - of your careful portioning and planning, of your low-fat cooking, your extra effort each day to avoid those sources of fat and \"badness\"...that time you said \"no, thank you\" to a chicken wing or a beer. Cheating basically undoes that hard work. It might seem obvious, but if you don\'t cheat and you stick to your plan, you\'ll see better results faster. Cheating is also bad for another reason.\r\n\r\nCheating is a slippery slope\r\n\r\nOnce you start cheating, you\'re making it ok. After you allow yourself to cheat enough times, you may start cheating bigger. It might not be just a nibble anymore, it might be a half a bacon cheeseburger...or a whole one...or a whole day...I know, I sound ridiculous and as if this is the end of the world...but honestly, I\'ve been there. I did it. When I was on Weight Watchers with my mom, we\'d go weigh in on Saturday morning, and once we left the meeting it was cheat day! We\'d go get a fatty sloppy greasy breakfast at our favorite local place, then we\'d do whatever for the rest of the day - no weighing, no measuring...just enjoy the day! Why? We had the whole week to make up for it. \r\n\r\nWith that mindset, you\'re starting behind the 8-ball instead of making forward progress all week!\r\n\r\nSo, I had established my one cheat day a week - I was following all the bad habits I needed to get rid of! What happened when I went to UMass and lost my support system? I hadn\'t learned anything and I fell back on what I knew. 5 years later...well...you know how I blew up.\r\n\r\nI\'m asking you to re-commit to yourself for 2014\r\n\r\nKeep up your end of the bargain with yourself! Stick with the program and get the results you\'re working so hard for. I know, I make it sound kind of DefCon 1, but it\'s better to head this kind of thing off at the pass than to get caught with your pants down later like I did. The whole point of starting this blog was to help people learn from my mistakes...well, here\'s a BIG one to learn from. I bet I could\'ve got better results from Focus T25 if I buckled down and stuck to my guns on nutrition. When I start P90X3 in January, I\'m going to revamp my nutrition, really pay attention to it, and get the best possible results out of it that I can!\r\n\r\nJoin me in this! From this day forward (yeah, I\'m not waiting for the new year) every time I find myself looking at a cheat...every time I find myself bringing a cookie towards my mouth or some similar situation...the words of the video below are going to replay in my mind.\r\n\r\nI kid you not.\r\n \r\nA friend reminded me about that little gem, and it is SERIOUSLY what I need to scream at myself in my head sometimes...and it works. Try it :) You\'ll be glad, down the road, that you said no to that ONE BITE of pie, or that ONE SLICE of pizza...or that ONE DAY to just go nuts. Stick to your guns!\r\n\r\nHave faith - you can do this! 2014 is going to be a big year!','Put That Cookie Down!','','inherit','closed','closed','','85-revision-v1','','','2017-01-21 09:06:43','2017-01-21 14:06:43','',85,'http://sothisisfitness.com/2017/01/85-revision-v1.html',0,'revision','',0),(86,1,'2013-12-23 14:16:00','2013-12-23 19:16:00','2013 was such a huge year for me - I learned a lot about myself, my body, and my abilities. I learned that the only limits we truly have are the ones we set for ourselves - that\'s why I threw the \"Lose Your Limits Challenge 2014\" out there. At the time, I didn\'t realize I had already taken on this challenge myself. As my 2013 running season drew to a close, I began lining up my 2014 season - that is where MY challenge lies - this upcoming year of races is jam-packed. If things continue the way they are I\'ll be running a race nearly every weekend! Lots of races are close together or back to back, and there are going to be some BIG ones later in the year. My 2014 season starts in 13 days, and I\'d like to share the first installment of that season with you today.
I\'m so fortunate to have a number of sponsors backing me for my 2014 race season! Without them, I wouldn\'t be able to run nearly as many races as I am. These first three races I want to share with you are sponsored by my very first sponsor - the one that made it possible for me to run my first half-martahon - SportClips in Falmouth.
![](\"http://3.bp.blogspot.com/-1-2CYtLQjJA/UgobuUylIzI/AAAAAAAABO8/0n6Q7101Shg/s400/sportclips.jpg\")
For those of you who haven\'t been there...as the logo implies, it\'s a sports-themed haircut place meant primarily for guys. There are tv\'s literally everywhere - including posted up between chairs for you to watch tv while you get a haircut. It\'s definitely an interesting concept, and I can dig it. They also do this thing called the \"MVP\" - it\'s like a little man-spa. You should check out their site and learn a little more - if you\'re anywhere near (or on) Cape Cod, the one in Falmouth is the closest one to you - I\'m pretty sure it\'s the only one this side of Boston.
The Races
George (the owner over at SportClips) was kind enough to sponsor me for three local races. The first one is on January 5th! I bet that\'ll be a cold one (or not, if this weird New England weather keeps up!).
![](\"http://1.bp.blogspot.com/-icCssMcGVs0/Urgx-WsctrI/AAAAAAAAGF4/TaOujXI2l04/s400/IMG_8095.JPG\")
Cape Cod Road Runner\'s 34th Annual Winter Fun Run
![](\"http://1.bp.blogspot.com/-nvSQ-gFC2sY/Urg0dTJgcII/AAAAAAAAGGI/8kGzFoBQQ50/s320/CCRRFunRunroute.jpg\")
This one looks like a lot of fun! The course takes you through some back-road area in Bourne / Monument Beach (just past the Bourne Bridge), with about a half-mile stretch along the beach itself. I\'m REALLY hoping it\'s not windy - that half-mile could be pretty awful. It\'s a weird length for a course - 4.87 miles. I\'ve found that most, if not all, non-standard distance courses tend to have a story behind their distance. The Falmouth Road Race began as a run from the Captain Kidd in Woods Hole to the BBC in Falmouth (hence 7.4 miles), and it looks like (in terms of having a story) this race is no different. It used to be a course along a dirt road, which began at The Weary Traveler Shrine Club (Shriners are a part of Freemasonry), but over time maintenance of the dirt road became an issue, so they chose a new course. The revised course fell just short of 5 miles, but they stuck with it.
This is a \"fun run\". What does that mean? It means there is no chip timing, and those bibs you see in the picture are basic and, it would seem, to help them jot down some overall and age group award winners. This\'ll feel the same as any other race I\'ve run - not like I\'m the leader of the pack taking home the prize for running a 15 minute 5K yet! Hah. The entry fees from this go to support the Bourne Conservation Trust - a private non-profit that acquires land in order to leave it in its natural state. Sounds good to me :).
Lovin\' L.I.F.E. 5K![](\"http://3.bp.blogspot.com/-fzHSbPZwReY/Urg1dzW9s9I/AAAAAAAAGGU/DDJZ4ErfKKA/s320/12400_605858926109550_962739796_n.png\")
This one has some special meaning for me. This was not only my first 5K, but my first RACE ever! I\'m VERY excited to run it again and see how I stack up against myself from last year. Last time I ran this race it was just a month and a half after I started running in the first place.
This race, if they keep the same course as last year, takes you through some back roads and neighborhoods in Mashpee, MA. The home stretch goes along Great Neck Road in Mashpee, and the finish line is right in the L.I.F.E. complex.
L.I.F.E. stands for Living Independently Forever. It\'s a non-profit org that provides assisted living for adults with disabilities in its condominium complex. It\'s a great group doing some great work, and I\'m happy to support them! The race is on May 4th, 2014. Should be a nice spring day, just like last year!
Falmouth Flag Day 5K
![](\"http://4.bp.blogspot.com/-LgkoCZp99DA/Urg-7E1gmrI/AAAAAAAAGGg/JiloqDnbVzc/s400/598812_436432483056708_1291712048_n.jpg\")
This race is still pending announcement, so it\'s tentative. I\'m PLANNING on running this one! This looks like a really fun race, and I ALMOST registered for it last year. I\'m not sure of the exact route of the course, but if photos are any indication it looks like the finish is right near the Falmouth Road Race finish - by the BBC in Falmouth Heights. If that\'s the case, I\'m sure this will be a very scenic race! This (hopefully) sunny June race will be a nice way to come down off of a half-marathon and an obstacle race...more on that soon ;)
WHY Am I Doing This?
These are just three of the 12 races I am (so far) registered for (through July), and there will be more coming. Why am I running so many races? And why would I register for races back to back? I\'m doing it to show that you can. If I can do it, anyone can. This time last year I was just beginning my fitness journey - I had just finished P90X, I was on the road to being healthy, but I never in a million years would\'ve thought I could go and run. A year and a half ago...I was still resigned to the \"fact\" that I was, and would forever be, big. Clearly, that is not the case.
Running is the most simple form of fitness. Some more...enthusiastic runners...can make it very complicated...but in its simplest form, you strap on a pair of shoes and hit the road, trail, or treadmill. That\'s it. No complicated moves, no fancy agility training, no weights, no special gear, just you and the road. There is no reason why someone can\'t get out there and be a runner. This is how I\'m losing my limits - I\'m running. I\'m running more, I\'m running faster, I\'m running farther. By the end of 2014, I want to have completed my first marathon. I want that 26.2. And I\'ll get it.
I didn\'t identify, personally, as a runner until I finished that half-marathon. I don\'t really know why...maybe I felt like I had something to prove to myself, or had to accomplish something big...who knows. I\'ve come to find, however, that it\'s very easy to figure out if you\'re a runner.
![](\"http://1.bp.blogspot.com/-yXwiwZTzSfk/UrhBOaTYQ1I/AAAAAAAAGGs/EFNqOoJ6xEM/s1600/definerunner.jpg\")
So get out there. Challenge yourself. Do something amazing. Lose your limits. I promise you, if you lose your perceptions of what you\'re capable of, if you challenge yourself, and put the time in to train...you can accomplish some mind-blowing feats. If someone had come up to me in August 2012 (when this all started) and told me that as I entered 2014 I would be training for my first marathon...I would\'ve told them to their face they were high. Now...Now I\'m hoping to be training for an Ultra-Marathon by 2015. Funny how things change.
What are YOU training for? Have you taken on the challenge?','I\'m Running. A Lot. This Is The Start.','','publish','open','open','','im-running-a-lot-this-is-the-start','','','2017-01-20 16:47:42','2017-01-20 21:47:42','',0,'http://50.87.248.94/~sothisj4/?p=86',0,'post','',0),(691,1,'2017-01-15 08:05:15','2017-01-15 13:05:15','2013 was such a huge year for me - I learned a lot about myself, my body, and my abilities. I learned that the only limits we truly have are the ones we set for ourselves - that\'s why I threw the \"Lose Your Limits Challenge 2014\" out there. At the time, I didn\'t realize I had already taken on this challenge myself. As my 2013 running season drew to a close, I began lining up my 2014 season - that is where MY challenge lies - this upcoming year of races is jam-packed. If things continue the way they are I\'ll be running a race nearly every weekend! Lots of races are close together or back to back, and there are going to be some BIG ones later in the year. My 2014 season starts in 13 days, and I\'d like to share the first installment of that season with you today.
I\'m so fortunate to have a number of sponsors backing me for my 2014 race season! Without them, I wouldn\'t be able to run nearly as many races as I am. These first three races I want to share with you are sponsored by my very first sponsor - the one that made it possible for me to run my first half-martahon - SportClips in Falmouth.
For those of you who haven\'t been there...as the logo implies, it\'s a sports-themed haircut place meant primarily for guys. There are tv\'s literally everywhere - including posted up between chairs for you to watch tv while you get a haircut. It\'s definitely an interesting concept, and I can dig it. They also do this thing called the \"MVP\" - it\'s like a little man-spa. You should check out their site and learn a little more - if you\'re anywhere near (or on) Cape Cod, the one in Falmouth is the closest one to you - I\'m pretty sure it\'s the only one this side of Boston.
The Races
George (the owner over at SportClips) was kind enough to sponsor me for three local races. The first one is on January 5th! I bet that\'ll be a cold one (or not, if this weird New England weather keeps up!).
Cape Cod Road Runner\'s 34th Annual Winter Fun Run
This one looks like a lot of fun! The course takes you through some back-road area in Bourne / Monument Beach (just past the Bourne Bridge), with about a half-mile stretch along the beach itself. I\'m REALLY hoping it\'s not windy - that half-mile could be pretty awful. It\'s a weird length for a course - 4.87 miles. I\'ve found that most, if not all, non-standard distance courses tend to have a story behind their distance. The Falmouth Road Race began as a run from the Captain Kidd in Woods Hole to the BBC in Falmouth (hence 7.4 miles), and it looks like (in terms of having a story) this race is no different. It used to be a course along a dirt road, which began at The Weary Traveler Shrine Club (Shriners are a part of Freemasonry), but over time maintenance of the dirt road became an issue, so they chose a new course. The revised course fell just short of 5 miles, but they stuck with it.
This is a \"fun run\". What does that mean? It means there is no chip timing, and those bibs you see in the picture are basic and, it would seem, to help them jot down some overall and age group award winners. This\'ll feel the same as any other race I\'ve run - not like I\'m the leader of the pack taking home the prize for running a 15 minute 5K yet! Hah. The entry fees from this go to support the Bourne Conservation Trust - a private non-profit that acquires land in order to leave it in its natural state. Sounds good to me :).
Lovin\' L.I.F.E. 5K
This one has some special meaning for me. This was not only my first 5K, but my first RACE ever! I\'m VERY excited to run it again and see how I stack up against myself from last year. Last time I ran this race it was just a month and a half after I started running in the first place.
This race, if they keep the same course as last year, takes you through some back roads and neighborhoods in Mashpee, MA. The home stretch goes along Great Neck Road in Mashpee, and the finish line is right in the L.I.F.E. complex.
L.I.F.E. stands for Living Independently Forever. It\'s a non-profit org that provides assisted living for adults with disabilities in its condominium complex. It\'s a great group doing some great work, and I\'m happy to support them! The race is on May 4th, 2014. Should be a nice spring day, just like last year!
Falmouth Flag Day 5K
This race is still pending announcement, so it\'s tentative. I\'m PLANNING on running this one! This looks like a really fun race, and I ALMOST registered for it last year. I\'m not sure of the exact route of the course, but if photos are any indication it looks like the finish is right near the Falmouth Road Race finish - by the BBC in Falmouth Heights. If that\'s the case, I\'m sure this will be a very scenic race! This (hopefully) sunny June race will be a nice way to come down off of a half-marathon and an obstacle race...more on that soon ;)
WHY Am I Doing This?
These are just three of the 12 races I am (so far) registered for (through July), and there will be more coming. Why am I running so many races? And why would I register for races back to back? I\'m doing it to show that you can. If I can do it, anyone can. This time last year I was just beginning my fitness journey - I had just finished P90X, I was on the road to being healthy, but I never in a million years would\'ve thought I could go and run. A year and a half ago...I was still resigned to the \"fact\" that I was, and would forever be, big. Clearly, that is not the case.
Running is the most simple form of fitness. Some more...enthusiastic runners...can make it very complicated...but in its simplest form, you strap on a pair of shoes and hit the road, trail, or treadmill. That\'s it. No complicated moves, no fancy agility training, no weights, no special gear, just you and the road. There is no reason why someone can\'t get out there and be a runner. This is how I\'m losing my limits - I\'m running. I\'m running more, I\'m running faster, I\'m running farther. By the end of 2014, I want to have completed my first marathon. I want that 26.2. And I\'ll get it.
I didn\'t identify, personally, as a runner until I finished that half-marathon. I don\'t really know why...maybe I felt like I had something to prove to myself, or had to accomplish something big...who knows. I\'ve come to find, however, that it\'s very easy to figure out if you\'re a runner.
So get out there. Challenge yourself. Do something amazing. Lose your limits. I promise you, if you lose your perceptions of what you\'re capable of, if you challenge yourself, and put the time in to train...you can accomplish some mind-blowing feats. If someone had come up to me in August 2012 (when this all started) and told me that as I entered 2014 I would be training for my first marathon...I would\'ve told them to their face they were high. Now...Now I\'m hoping to be training for an Ultra-Marathon by 2015. Funny how things change.
What are YOU training for? Have you taken on the challenge?','I\'m Running. A Lot. This Is The Start.','','inherit','closed','closed','','86-revision-v1','','','2017-01-15 08:05:15','2017-01-15 13:05:15','',86,'http://sothisisfitness.com/2017/01/86-revision-v1.html',0,'revision','',0),(87,1,'2013-12-13 14:09:00','2013-12-13 19:09:00','2014 is going to be a huge year - If things go the way I\'m hoping for I\'ll not only be running a race almost every weekend...but I\'ll be running a half-marathon a month and my first marathon or Spartan Beast by the fall! Maybe both.
I\'m going to push myself, I\'m going to find the ceiling and SMASH through it...
and I want YOU to join me.
![](\"http://4.bp.blogspot.com/-iDkwFWSYoLQ/UqqofNnjVwI/AAAAAAAAGDg/kk-dcRJHahw/s400/STIF-LYLCYL-Ch.jpg\")
I\'m calling it the \"Lose Your Limits\" Challenge 2014. The idea is simple, the challenge is not.
\"Lose Your Limits\"?
Like I said - The idea is simple: most of us think we have a pretty good idea of what our limits are. We know what we\'re capable of, and we know what probably isn\'t a good idea. We\'re also SURE of what we simply can\'t do. Running? No way. I\'m not a runner. I can\'t go out there and do that. Obstacle race? Are you kidding me? Marathon?! Are you high?!
I thought I knew what time it was. I was a big guy. I was always gonna be a big guy. That\'s just how it was. I just needed to not be a huge guy. There was no way I would ever be under 200 lbs...I couldn\'t do that even at the PEAK of my physical fitness in high school. No way it was ever gonna change.
Then Megan and I did P90X. That was August 2012. Mid-June 2013 I broke 200 lbs.
I was not a runner. I was not an athlete. I was not gonna go out there and run. Just because I could do P90X and INSANITY didn\'t mean I could actually get out on pavement and go. That was a whole \'nother animal entirely.
But Megan and I went out for a run. That was late-March 2013. May 2013 I finished my first 5K. Late-October 2013 I finished my first half-marathon.
Starting to catch on to the trend? The first time I challenged myself was August 2012. Nothing has been the same since then.
I got out of my bubble. I left my comfort zone in the dust. I made time to make it work. I pledged to myself and to those I love that I would make a change. And I DID. I changed my life.
I want you to join me for the next step of the journey.
![](\"http://3.bp.blogspot.com/-rvt3AOYj8pc/Uqqn__DYAWI/AAAAAAAAGDY/5Y17jR45pZo/s400/STIF-LYLCYL-Chpledge.jpg\")
What do I want you to do, exactly? I want you to take the pledge to lose your limits by challenging yourself. If there\'s anything I\'ve learned in the last 16 months its this: the only limits we truly have are the ones we set for ourselves. I\'ve said it before and I\'ll say it until I\'m blue in the face - Given time and training, anything is possible. What do you think you can\'t do? What\'s outside your comfort zone? Do you think you can\'t contort yourself into some kind of human pretzel (which would mean yoga is out of the question)? Do you think there\'s no way you have the stamina, endurance, or just plain ability to go and run any kind of distance (however short)? Do you think you\'re the most wimpy weakling on the planet and the idea of lifting weights is laughable? Do you think there\'s just no time to get it done? Don\'t have anywhere you can work out?
See where I\'m going with this?
If it\'s something you \"don\'t do\", \"won\'t do\" or \"can\'t do\"...guess what? Go DO IT. It doesn\'t have to be a physical barrier - notice how \"no time\" and \"don\'t have anywhere\" were in there? Lots of people have a barrier like that in their way - they think they don\'t have time or anywhere to do it. They\'re just as wrong as the guy or girl who thinks they can\'t run a mile.
If I can do it, anyone can do it. Seriously - see this guy? These two are the same guy.
![](\"http://2.bp.blogspot.com/-Sl7dTuG5CMY/Uqqtw49X8CI/AAAAAAAAGEE/mUjbADIjOK8/s400/blob.jpg\")
Hard to believe, I know. Amazing what happens when you get out of your own way, huh?
THIS ISN\'T JUST FOR NEWBIES! Do you already work out? Already run races? Do Crossfit? What\'s the next big step that you haven\'t done yet? The next race you don\'t think you can handle? Do you lift/Crossfit and don\'t think you can run to save your life? Bingo.
What am I doing, you ask?
So far I have 13 races lined up through July, including a few half-marathons and an obstacle race. I am planning on adding many more, and by fall my goal is to participate in and finish my first marathon or Spartan Beast / Tough Mudder. More on all those races coming VERY soon. First race is January 5th! BRRRR! Check out the race calendar tab to the right for all my races (click \"find more\" to see them all!) - maybe come run a race with me! (if you DO want to, reach out! Comment, shout out on Facebook, use the contact form below, or email me at Darrell@SoTHISIsFitness.com.
So How Do You Take The Pledge?
Simple: Go to the Facebook Page here. \"Like\" the page, and follow the instructions. Make the commitment.
Don\'t have Facebook? \"Follow\" the blog (via email or RSS - instructions below) and comment below telling us all that you\'re gonna do it! You can even tell us what limit you\'re gonna lose!
You Can Do This.
If you make the commitment, take the pledge, and set your mind to it - you can absolutely CRUSH this challenge! There are lots of articles already on this blog to help you - check out the below articles for a good start in the right direction:
\"So THIS Is Nutrition\" - Nutrition Basics
\"Making It Work - Time Management\" - Helps you figure out how to make it all work
\"It\'s Always Better Together\" - Thoughts on doing all this with a partner / buddy
\"Race Beginner Do\'s and Don\'ts\" - Self-explanatory
The Original \"Lose Your Limits\" Article that gave me the idea for this challenge
How to deal with Haters
Also, look at pretty much anything in the July 2013 part of the archive
There will be many more articles, product reviews, updates and (hopefully) giveaways / contests to help you along the way in your challenge. I encourage you to follow this blog via e-mail (enter yours right above the run calendar box) or via RSS (click the orange RSS feed tab on the left of the page) to make sure you get all the updates!
No excuses. It\'s time to get out of your own way, lose your limits, and change your life.
Will you take the pledge and accept the challenge? Leave a comment and let us know!','\"Lose Your Limits\" Challenge 2014','','publish','open','open','','lose-your-limits-challenge-2014','','','2017-01-21 09:20:35','2017-01-21 14:20:35','',0,'http://50.87.248.94/~sothisj4/?p=87',0,'post','',2),(823,1,'2017-01-21 09:20:35','2017-01-21 14:20:35','2014 is going to be a huge year - If things go the way I\'m hoping for I\'ll not only be running a race almost every weekend...but I\'ll be running a half-marathon a month and my first marathon or Spartan Beast by the fall! Maybe both.
I\'m going to push myself, I\'m going to find the ceiling and SMASH through it...
and I want YOU to join me.
I\'m calling it the \"Lose Your Limits\" Challenge 2014. The idea is simple, the challenge is not.
\"Lose Your Limits\"?
Like I said - The idea is simple: most of us think we have a pretty good idea of what our limits are. We know what we\'re capable of, and we know what probably isn\'t a good idea. We\'re also SURE of what we simply can\'t do. Running? No way. I\'m not a runner. I can\'t go out there and do that. Obstacle race? Are you kidding me? Marathon?! Are you high?!
I thought I knew what time it was. I was a big guy. I was always gonna be a big guy. That\'s just how it was. I just needed to not be a huge guy. There was no way I would ever be under 200 lbs...I couldn\'t do that even at the PEAK of my physical fitness in high school. No way it was ever gonna change.
Then Megan and I did P90X. That was August 2012. Mid-June 2013 I broke 200 lbs.
I was not a runner. I was not an athlete. I was not gonna go out there and run. Just because I could do P90X and INSANITY didn\'t mean I could actually get out on pavement and go. That was a whole \'nother animal entirely.
But Megan and I went out for a run. That was late-March 2013. May 2013 I finished my first 5K. Late-October 2013 I finished my first half-marathon.
Starting to catch on to the trend? The first time I challenged myself was August 2012. Nothing has been the same since then.
I got out of my bubble. I left my comfort zone in the dust. I made time to make it work. I pledged to myself and to those I love that I would make a change. And I DID. I changed my life.
I want you to join me for the next step of the journey.
What do I want you to do, exactly? I want you to take the pledge to lose your limits by challenging yourself. If there\'s anything I\'ve learned in the last 16 months its this: the only limits we truly have are the ones we set for ourselves. I\'ve said it before and I\'ll say it until I\'m blue in the face - Given time and training, anything is possible. What do you think you can\'t do? What\'s outside your comfort zone? Do you think you can\'t contort yourself into some kind of human pretzel (which would mean yoga is out of the question)? Do you think there\'s no way you have the stamina, endurance, or just plain ability to go and run any kind of distance (however short)? Do you think you\'re the most wimpy weakling on the planet and the idea of lifting weights is laughable? Do you think there\'s just no time to get it done? Don\'t have anywhere you can work out?
See where I\'m going with this?
If it\'s something you \"don\'t do\", \"won\'t do\" or \"can\'t do\"...guess what? Go DO IT. It doesn\'t have to be a physical barrier - notice how \"no time\" and \"don\'t have anywhere\" were in there? Lots of people have a barrier like that in their way - they think they don\'t have time or anywhere to do it. They\'re just as wrong as the guy or girl who thinks they can\'t run a mile.
If I can do it, anyone can do it. Seriously - see this guy? These two are the same guy.
Hard to believe, I know. Amazing what happens when you get out of your own way, huh?
THIS ISN\'T JUST FOR NEWBIES! Do you already work out? Already run races? Do Crossfit? What\'s the next big step that you haven\'t done yet? The next race you don\'t think you can handle? Do you lift/Crossfit and don\'t think you can run to save your life? Bingo.
What am I doing, you ask?
So far I have 13 races lined up through July, including a few half-marathons and an obstacle race. I am planning on adding many more, and by fall my goal is to participate in and finish my first marathon or Spartan Beast / Tough Mudder. More on all those races coming VERY soon. First race is January 5th! BRRRR! Check out the race calendar tab to the right for all my races (click \"find more\" to see them all!) - maybe come run a race with me! (if you DO want to, reach out! Comment, shout out on Facebook, use the contact form below, or email me at Darrell@SoTHISIsFitness.com.
So How Do You Take The Pledge?
Simple: Go to the Facebook Page here. \"Like\" the page, and follow the instructions. Make the commitment.
Don\'t have Facebook? \"Follow\" the blog (via email or RSS - instructions below) and comment below telling us all that you\'re gonna do it! You can even tell us what limit you\'re gonna lose!
You Can Do This.
If you make the commitment, take the pledge, and set your mind to it - you can absolutely CRUSH this challenge! There are lots of articles already on this blog to help you - check out the below articles for a good start in the right direction:
\"So THIS Is Nutrition\" - Nutrition Basics
\"Making It Work - Time Management\" - Helps you figure out how to make it all work
\"It\'s Always Better Together\" - Thoughts on doing all this with a partner / buddy
\"Race Beginner Do\'s and Don\'ts\" - Self-explanatory
The Original \"Lose Your Limits\" Article that gave me the idea for this challenge
How to deal with Haters
Also, look at pretty much anything in the July 2013 part of the archive
There will be many more articles, product reviews, updates and (hopefully) giveaways / contests to help you along the way in your challenge. I encourage you to follow this blog via e-mail (enter yours right above the run calendar box) or via RSS (click the orange RSS feed tab on the left of the page) to make sure you get all the updates!
No excuses. It\'s time to get out of your own way, lose your limits, and change your life.
Will you take the pledge and accept the challenge? Leave a comment and let us know!','\"Lose Your Limits\" Challenge 2014','','inherit','closed','closed','','87-revision-v1','','','2017-01-21 09:20:35','2017-01-21 14:20:35','',87,'http://sothisisfitness.com/2017/01/87-revision-v1.html',0,'revision','',0),(88,1,'2013-12-04 15:59:00','2013-12-04 20:59:00','I\'m getting really excited about the 2014 racing season - so far I\'ve got sponsors signed on for 11 races, and I anticipate more to come soon. You\'ll be hearing about those races and the sponsors soon...but before I get into that, I think it\'s important to talk about one of the things that helped me get through 2013 and will most certainly help me keep on chugging through 2014. I have it with me every single time I run (unless it\'s an obstacle race / mud run), and I\'m fairly certain I couldn\'t run without it. What am I talking about?
![](\"http://3.bp.blogspot.com/-PN6M5qEH60w/Up6O302lRnI/AAAAAAAAFgU/o9ijXOUIAi4/s400/tubebeltlogo.gif\")
Tune Belt! Tune Belt was one of my sponsors this past year, and they make a sport armband. Yes, I understand there are about 45,000 different sport armbands out there, but they are not the Tune Belt. This thing is great, and is going to help me get through (hopefully) 5+ half marathons this coming year (not to mention a ton of 5K\'s, 10K\'s, and non-standard distances)!
SO...why is Tune Belt so special?
As I said, there is an obscene variety of sport armbands out there. I can walk into a Wal-Mart, Marshall\'s, or virtually any mall BLINDFOLDED and leave with one. They\'re everywhere. You would think that with such an immense variety it would be easy to find one that\'s just right for you. Yeah, that\'s what I thought too. After lots of trial and error, I came across the Tune Belt at the Falmouth Road Race 2013 Expo at the high school. There were several vendors at the expo that had Tune Belt, and I thought it might just be worth a shot. I had been doing my best to spend $10 on one, but after all the trials and tribulations, if I had to spend $20 or $25 to FINALLY have one that actually gets the job done...so be it. And here I am. So let\'s talk about what makes Tune Belt special and why my long, exhaustive search is over.
![](\"http://3.bp.blogspot.com/-SXVHgt4A56w/Up8z_ZFR6pI/AAAAAAAAFgk/DVezC7qtgT4/s400/tune_belt.jpg\")
One Size Does NOT Fit All
It\'s no secret - I\'m an Android fan. I love my Droid - I had the Droid Razr Maxx for the last two years (didn\'t break it!) and I just upgraded to the Droid Maxx. For those who don\'t know, the Droid Razr Maxx is a pretty big smartphone. The Droid Maxx is even bigger. I didn\'t realize just how much bigger a Droid could be than an iPhone...until I started trying to find a sport armband. There are LOTS of really cool ideas for sport armbands out there...if you have an iPhone. I, just like all other non-iPhone owners, was neglected. There were virtually NO good options out there for a sport armband! It\'s like the companies only care about iPhone owners...though I guess it makes sense - it\'s such a popular device, and there\'s only one kind, more or less. There\'s a million varieties of Android device, and it\'s tough to cater to all of them. I searched TJ Maxx and Marshall\'s, I searched Wal-Mart, I searched sporting good stores...nearly ALL to no avail. I felt like a moron standing in the store trying to shove my phone into the two armbands that looked like they MIGHT fit my phone.
![](\"http://2.bp.blogspot.com/-srDb8VtGouA/Up9Ee_KHZRI/AAAAAAAAFjA/B8SFXoCr2dA/s320/IMG_20131204_095455872.jpg\")
At the Falmouth Road Race Expo...I thought I\'d give it one more shot. I picked a vendor, picked up the \"Generic Large Smartphone\" version off the rack (Model AB85) and asked the guy if I could open it up and try my phone in it. Can I tell you the sheer joy when it fit! And it fit pretty well too! For a \"generic\"...it was pretty damn good! The only thing was, as you can see to the right, the headphone hole was a little off. THAT\'S FINE. I just had to shimmy my headphone plug in there and I was good to go. Not a big deal for me - I knew what I was getting into getting a \"generic\" one.
Fits Like A Glove
This thing fits great! I had no problems with it sliding around on my arm, like I had with other armbands. I slide it on, tighten the strap, and off I go. The strap is a \"hook and loop\" enclosure...it\'s not Velcro, but its similar and it gets the job done. No tugging, no adjusting, no nothing. It stays put. I like that. It\'s comfortable too - there\'s something to be said for Neoprene...it doesn\'t stick to you and feel gross like some other materials out there. More on Neoprene later though...
Also, I\'ll throw this out there - They sell an \"extender\" in case the strap built into it isn\'t long enough for your arm...I wear mine around my forearm for ease of use and so I can constantly look at my stats. Even around my bicep, it fits comfortably with room to spare. I think you\'d have to have an exceptionally beefy bicep for this to not fit...but then again...I don\'t often run into runners with arms that big.
A Well-Built Tool!
This thing is solidly built - they really thought out the design well. What you see below is what sits on your arm:
![](\"http://2.bp.blogspot.com/-yORapRq-udo/Up9JWYsMgcI/AAAAAAAAFpI/Lu9ciK2c93w/s320/IMG_20131204_100756772.jpg\")
See that rectangular stitch in the middle? That\'s where your phone goes...on the other side. No part of your phone touches your arm! Instead, the compartment for your phone sits more or less on top of a little neoprene pad. Neoprene, for those who don\'t know, is what they make wetsuits out of. Nothing like having a waterproof barrier between your arm and the thing holding your phone! What\'s more, even the compartment that holds your phone is made of Neoprene!
![](\"http://3.bp.blogspot.com/-AnxkYgOt5gg/Up9IS_KSXmI/AAAAAAAAFo0/Jnuhk58Z8tw/s320/IMG_20131204_101728137.jpg\")
I was DESPERATE for something that would keep my phone dry! When I was Fat Darrell, I would sweat like I\'d just jumped in a pool. Surprise...I still do. I can\'t afford for my expensive smartphone to get wet. The sport armband I had prior to my Tune Belt had a slit along the top backside of the thing where you were supposed to shimmy your phone into (see where the green arrow points? That\'s about where the slit was on the old armband). Explain to me how having the slit against my arm will keep my phone dry?! Tune Belt got this part right, too! See where all those red arrows are pointing? That\'s where you slide your phone into the Tune Belt. The opening sits on top of that neoprene base - sweat doesn\'t get up in there. What\'s more, when its secured to your arm, it\'s tough to get much of ANYTHING in that slit (you have to put your phone in before you strap it to your arm). I am perfectly happy with that. As far as I\'m concerned as a runner, it\'s basically waterproof (don\'t go diving in a pool or anything). I\'d feel ok taking this out for a run in the rain. Maybe not a downpour, but I wouldn\'t want to run in a downpour anyway.
Cool Feature!
One of the unique things about the Tune Belt is the little flap on the armband where you can secure your extra headphone cord. There\'s few things worse on a run than trying to figure out what to do with the extra headphone cord flopping around everywhere! Tune Belt figured that one out and filed it away in a nice neat little place.
![](\"http://3.bp.blogspot.com/-ZSJYCMi-cus/Up9MOT9eA4I/AAAAAAAAFpo/7D6SDw2nqOc/s400/IMG_20131204_103453886.jpg\")
There\'s a Tune Belt That\'s Just Right For You
Remember how I complained earlier that there was a complete and total neglect towards people who don\'t have an iPhone? Not with Tune Belt. I swear, they have a Tune Belt that\'s designed to be perfect for almost every phone out there! Go on their site (www.tunebelt.com) and see for yourself! You pick your brand, model, and off you go! Not only that...but there are models designed for your phone while it\'s in an Otterbox! Yes...they not only make a Tune Belt that fits your phone \"naked\", but also that fits your specific model with its Otterbox Defender / Commuter on it! I can literally order a case designed to fit my Droid Maxx with an Otterbox Commuter on it. I don\'t have to take my phone out of the case? Seriously? Shut up and take my money.
I\'m sold. Seriously. They\'re getting it right where everyone else is failing. They\'re taking care of not only those who have iPhones, but those who have an Android phone! There\'s even a Tune Belt for your iPod Shuffle, Nano, your Nike+ square device thingy, your walkman cd player or cassette tape player, and more. I swear...I have yet to find a device that they don\'t make a Tune Belt for. They\'re even starting to make them in reflective pink and yellow colors! Those are currently only available in iPhone size or generic large smartphone size, but there\'s a relatively smaller market for those so I suppose that makes sense. Kudos to them for offering it in the generic large smartphone size!
Tune Belt is getting it right! If you\'re in the market for a sport armband to carry your precious smartphone and equally precious tunes, go find a Tune Belt now! Check out their site www.TuneBelt.com , find your smartphone, and find what model number you need. You can get it all over the internet or in many running / sporting good stores! The one I have (Model AB89) actually does juuuust fit my new Droid Maxx without a case, but I\'m strongly considering getting the one designed for my phone with its case on (Model AB88)...if I do get that, you can expect a review - not many armbands out there that allow you to keep your phone in the case - that\'s certainly worth its own review!
Go get one. I got one for myself and for Megan. I\'m glad I did.','Keeps You Moving | Review - Tune Belt','','publish','open','open','','keeps-you-moving-review-tune-belt','','','2017-01-08 23:32:57','2017-01-09 04:32:57','',0,'http://50.87.248.94/~sothisj4/?p=88',0,'post','',0),(89,1,'2013-11-20 14:32:00','2013-11-20 19:32:00','WOW, that was fun. The Spartan Sprint at Fenway Park was my first Obstacle Course Race (OCR) and wow was it different from just running a regular road race! I\'m glad I \"ran\" it - it gave me a new perspective on both those kinds of events and my own abilities. I learned a lot about myself, my skills, and what my new, significantly lighter and much stronger body can do.
![](\"http://2.bp.blogspot.com/-SwMzyxtkMTU/Uooa02ehJ5I/AAAAAAAAFTo/6lZyMpJjlKs/s400/IMG_20131117_131023641.jpg\")
So what exactly was I dealing with that day? How\'d it go? Why did I do well over 100 burpees?
First off, let me just say...the sheer number of people at this thing was absolutely stunning. I knew Spartan Races, Tough Mudders, etc were a big deal...but holy crap there were a ton of people! Thousands upon thousands of runners, spectators, vendors, volunteers...whoa. As soon as I got off the T at Kenmore Square I started seeing people in the tell-tale neons of running gear, and even a few finisher\'s medals. Once Fenway was in view it was all I could see...including some great shirts...like this one:
![](\"http://1.bp.blogspot.com/-d4TgEXJovVA/Uoofg4uZ1ZI/AAAAAAAAFUA/kYTjnB5BLB4/s400/burpee0people.jpg\")
I don\'t think I fully understood that shirt until after the Spartan. Now...I get it. If you think you don\'t like burpees...just run a Spartan...you\'ll learn a whole new level of disdain for the exercise.
Team Up!
I ran this race as a part of a team - the MMRL Ruffians. We ran to raise money and awareness for the Masonic Medical Research Laboratory (MMRL), as well as to raise awareness of and promote Freemasonry in general. There were 5 of us running -
![](\"http://2.bp.blogspot.com/-EoxIVRXnZPw/UoorzDahI1I/AAAAAAAAFUY/Xr5MHUU224U/s400/MMRL+Ruffians+2013+003.jpg\")
It felt a little disorganized when we were inside Fenway itself getting ready to start...we kind of lost track of each other. The four of us on the right found each other and got in the starting corral together...but we couldn\'t find the guy in the orange shirt. It came to a point where we either started or missed our wave...so we kind of had to just go. Sooooo...four of us ran together. It was good! Running with a team was a good experience, and you can help each other. More on that later.
![](\"http://1.bp.blogspot.com/--oKSlcUug-k/UooswHe9oLI/AAAAAAAAFUk/aMCUwWpHgNE/s200/MMRL.jpg\")
As far as MMRL - The MMRL is the signature charity of the Grand Lodge of Masons in Massachusetts. The MMRL does a lot of its work under the more specific banner of the Cardiac Research Institute (at MMRL). One of the groundbreaking things they\'re researching is how to grow organs for transplant - imagine...someone needs a heart transplant...and they could have a heart grown from their own cells...it would eliminate (or at least immensely reduce) the risk of rejection! It\'d be a huge leap forward - that\'s just one of the things the MMRL is working towards, and it\'s why I thought this would be a GREAT cause to support!
So...remind me what a Spartan is?
As I said in the pre-race article - a Spartan race is one of many \"Obstacle Course Races\". There\'s Spartan Race, Tough Mudder, Warrior Dash, Hero Rush, etc etc. Most of them are just one kind of race - 5K distance, 13ish miles, etc. Spartan comes in several varieties - the Sprint, Super, Beast, Ultra Beast, and Death Race. The race I ran, the Spartan Sprint at Fenway Park, was...as the name would imply...a Sprint. It was about 3 miles and had 22 obstacles. Unlike a typical Spartan, which would occur in a field or on a mountain somewhere, this was in a ballpark - so no mud, no water, and no fire. There were plenty of creative obstacles to take the place of those though (that used the venue well!).
Let me just say...Spartan Race is no joke. Below is the envelope I got with my number, timing chip, etc inside:
![](\"http://1.bp.blogspot.com/-7X6938UclHQ/UowrPiiNiFI/AAAAAAAAFW4/dx7rW9BnKPc/s400/spartan+envelope.jpg\")
In case you can\'t read it...it says:
Warning!!!!! The Spartan Race is a dangerous and demanding extreme sporting/racing event. THERE IS A REAL POSSIBILITY THAT YOU MAY DIE OR BE CATASTROPHICALLY INJURED. Each participant voluntarily and knowingly accepts and assumes all risk of participating in the event.
No. Joke. Probably not quite so much risk of THAT bad of an injury in the stadium...but I can just bet on a longer Spartan (like a Super, and especially a Beast) there\'d be a real risk of real injury. Yeah...about that...
Anyway...
The Fenway Sprint
The race itself was a load of fun. Like I said, it ended up being about 3 miles and 22 obstacles. There must have been hardly any running with all those obstacles, you say? NEGATIVE. There was plenty of running involved. More like jogging from obstacle to obstacle, though, as we were making sure to stick together as a team. If I were on my own I probably would\'ve been doing a lot more running, but that\'s A-OK...it was good I took my time and paced myself as I learned how to navigate this kind of a race.
![](\"http://3.bp.blogspot.com/-69HHzXmvVb0/Uoou5fRqDrI/AAAAAAAAFU4/Fi5ze33Nj0Q/s400/IMG_20131116_135929132.jpg\")
There was work to do before we even started the damn race! See that look on my face? That\'s a look of awe at the fact that I just hurled myself over that 6 ft. wall behind me. That, I can safely say, was the first time I ever hurled myself over a wall! It would not be the last time that day. Not by a long-shot.
So you waited in line, climbed a 6 ft wall, then waited in line more. Once we got up to the starting area, the emcee had us step up to do 5 burpees before he \"fired the gun\" and let us start.
OK...so I climbed a 6 ft wall and did some burpees...CAN I START NOW?!
Yes.
And off we went.
I\'m not gonna sit here and talk about ALL 22 obstacles...that\'s a little excessive. I WILL talk about the ones that stuck out (they may not be in order). First - the \"jerry carry\" or \"jerry can\" or whatever it was...(the water jug carry) was not as bad as I was expecting. When I watched a video of last year\'s race...that flight of stairs you had to go down and up seemed a hell of a lot longer. Going up still sucked, but it was early enough in the race that it was manageable.
Another obstacle that occured RELATIVELY early on (I think) was the 500 meter row. Megan actually got a video of it:
Had a little trouble getting my feet out of the stirrups at the end. whoops!
![](\"http://4.bp.blogspot.com/-539nBBa5wt8/Uoox6Kvm5PI/AAAAAAAAFVE/h8XtVKgwOxo/s400/IMG_20131116_132711823.jpg\")
There was a point where we ran into a locker room to do pushups...that was pretty cool. I would imagine it was a visitor\'s locker room and not the actual Red Sox one...but still...come on - that\'s awesome! I heard 20 pushups...so I did awesome pushups with good form, straight as a board, no dipping in my middle...and when I hit 15 I heard the volunteer in the room telling someone they were \"hand-release pushups\"...i.e. when your chest touches the ground, your hands leave the floor for a second. Guess who did 35 pushups instead of 20. Yeah...good thing that was followed by a jog along the bleachers...
Before I realized it, I was running along the Green Monster! Again...cool. There were lots of obstacles along the upper decks that didn\'t give me much trouble - Medicine Ball Drop, Hobble Hop, Stone Carry, Rope Jump... The obstacles that did give me trouble were the Monkey Bars (got halfway through, had to stop), the Hercules Hoist (got the weight almost to the top of the pulley, had to stop), the rope climb and the spear throw.
![](\"http://2.bp.blogspot.com/-e9juMK-78h0/UotvNyOmXPI/AAAAAAAAFV0/kV8UCu96mjg/s320/1384562319674.jpg\")
The monkey bars and the hercules hoist were both, I think, failed due largely to my gloves. I researched online to find as good a pair of gloves as I could, and my search led me to the Madgrip Pro Palm glove. Picked them up cheap (about $10). They were not as secure and tight to my hand as I was expecting, and they slid around to the point where I was grasping a handful of plastic/rubber, and not a rope or monkey bar. I have a feeling this was because the back was stretchy, meshy fabric and the palm was rubber - the palm stayed practically glued to the rope/bar/whatever...but my hand moved around inside. Guess I need different gloves next time. I think a pair of gloves that secures at the wrist and isn\'t made of meshy fabric would be good...maybe the Mechanix M-Pact. More research will follow.
Anyway...
The spear throw sucked because the obstacle right before it was a wall-walk....big long wall with blocks of 2x4 screwed in at angles...kind of like a climbing wall. You couldn\'t touch the ground or the top of the wall, just the blocks...talk about hand strength! There was a chick crowding me once I got halfway down, and 2/3 through I almost fell off! I made it though... I was pretty happy about that! Once I finished though, I had no hand strength left! Good luck with that spear throw!
With all those failed obstacles, there were lots of 30 burpee penalties to deal with! Remember how I said running with a team was great? If you\'re with a team...your teammates can eat penalty burpees for you - i.e. you have 30 burpees to do and 3 of your teammates each do 5 burpees...you now only have to do 15. We did that for each other more than a couple times. Even so, I think I did well over 100 burpees throughout the course of the race...
I could go on for days about the obstacles, but the bottom line is...this race was a TON of fun! I mean... I got to run all over Fenway Park! The concourses, the bleachers, the dugouts, the locker room, the warning track, the Green Monster...I even touched the scoreboard! For a Red Sox fan...that\'s pretty fantastic. The medal was special too - the lanyard part of it (I have no idea what the proper name is) had Red Sox-themed lettering for \"2013\", and on the back of the medal was Fenway Park itself. Pretty sweet reminder, if you ask me.
![](\"http://1.bp.blogspot.com/-jcH6tkJo1uU/UooyR3L0cYI/AAAAAAAAFVM/6ieo0yj3jdQ/s320/IMG_20131117_131115117.jpg\")
This race was also a great learning experience - I learned just what I can expect from an obstacle race, where my strengths lie, what I need to work on, and what techniques I need to practice. Now that I know what I can do with regular road races and with obstacle races, I can set realistic goals for next year and plan how to train. I\'m already working on filling up next year\'s race calendar! I\'m actively seeking out sponsors for a number of races - if you\'re interested in being one of them, reach out (Darrell@SoTHISIsFitness.com). I\'ve already got my first sponsor signed on for a few races up in Newburyport / Salisbury (more on that very soon!). I\'m looking forward to a year of seeing what I\'m made of and pushing myself to the limit! I might even do my first marathon next year!
Nothing is out of reach. Remember - given time and training, anything is possible.
![](\"http://4.bp.blogspot.com/-nodmU6vwBhU/UowoUppbsoI/AAAAAAAAFWM/-sTLnd7m3ts/s400/1384644592854.jpg\")
If you want to do a Spartan, visit www.SpartanRace.com or reach out to me and I can help you find a good one!
PS - After alllllll that...I did a double workout the next day. NO REST! Beast up! AROOOOO!
','AROO!!! Spartan Sprint Fenway Recap','','publish','open','open','','aroo-spartan-sprint-fenway-recap','','','2017-01-18 07:45:52','2017-01-18 12:45:52','',0,'http://50.87.248.94/~sothisj4/?p=89',0,'post','',0),(90,1,'2013-11-09 20:00:00','2013-11-10 01:00:00','Finally updated the running playlist. Learned a lot in the past couple months about running, my pace, etc, and I\'ve made some changes and additions to the playlist to go along with that. Finishing that half-marathon taught me a lot, too! Read on to check out the changes, and why I made them. Check out the running playlist here!
![](\"http://1.bp.blogspot.com/-8LEdP8TY7uI/Ueh2Kn3CLTI/AAAAAAAAA7A/bpCKl5WHzZk/s320/IMG_20130718_185043_332.jpg\")
You\'ll notice there\'s a lot of slower songs - around 130 bpm - that were added - I\'m still in the process of feeling those out on distance runs. They encourage me to keep a pace I can maintain over the course of 13 miles. I\'ll have to do a few more long runs to say whether they\'re keepers or not, but so far they\'re working for me.
ADDITIONALLY - as of right now...everything 146 BPM and faster is part of a second, separate playlist for \"sprints\" - 5K\'s, maybe 10K\'s...shorter runs with a much faster pace! Right now I don\'t have the endurance, I don\'t think, to maintain my 5K pace over much more than a 10K pace...we\'ll see what happens.
Newly added:
128 BPM - Selena Gomez - Slow Down
128 BPM - Justin Bieber ft. Nicki Minaj - Beauty & A Beat
128 BPM - Ke$ha - Warrior
128 BPM - Ke$ha - Die Young
130 BPM - Selena Gomez - Come & Get It (Dave Aude Club Remix)
130 BPM - Alexandra Stan - Mr. Saxobeat
130 BPM - Pitbull ft. Ke$ha - Timber
132 BPM - Rage Against The Machine - Sleep Now In The Fire
133 BPM - The Offspring - Hit That
140 BPM - Lady Gaga - Applause
143 BPM - The Offspring - (Can\'t Get My) Head Around You
160 BPM - Metallica - Ain\'t My Bitch
Back on the list:
139 BPM - Britney Spears - Toxic (Armand Van Helden Remix)
Cut From The List:
123 BPM - Shiny Toy Guns - Le Disko (too slow)
215 BPM - Good Charlotte - Lifestyles of The Rich And The Famous (too fast)
Again...let\'s not forget that disclaimer...just because I\'d run to it...doesn\'t necessarily mean I\'d listen to it in real life.
Check out the running playlist here! ','Playlist Update - Go The Distance','','publish','open','open','','playlist-update-go-the-distance','','','2017-01-21 09:28:33','2017-01-21 14:28:33','',0,'http://50.87.248.94/~sothisj4/?p=90',0,'post','',0),(91,1,'2013-11-04 15:32:00','2013-11-04 20:32:00','I\'ve been thinking a lot lately about what moves people...what motivates us to get out there and GET IT on a daily basis? What moves us to make the lazy choices, the crazy choices...the choices PERIOD? On that note...I\'ve been moved to do something that I\'ve been kind of quiet about -
![](\"http://2.bp.blogspot.com/-QC8YTfri-lI/UnekPXeyxqI/AAAAAAAAE1k/cCU1X4znnT4/s400/Spartan-Race-Spartan-Logo2.jpg\")
Yup - I\'m doing an obstacle race now! On November 16th, right about noon, I\'ll be doing the Spartan Sprint Time Trial at Fenway Park. Because a regular 5K wasn\'t enough...let\'s throw in some obstacles. So what gives? Why would I do something like that? Why would someone else? Why would someone even get up off the couch to run a REGULAR 5K? On this chilly Motivational Monday morning...I\'d like to answer that question to the best of my ability.
Yes, November 16th at 12:15 pm I will be running the Spartan Sprint TT at Fenway Park as a part of the Masonic Medical Research Lab\'s team - The Ruffians (that was the most badass name the Masons could come up with I guess. haha). I was pretty quiet about this because I wanted the attention to be on my big half-marathon and the fundraising campaign that went along with it (thanks again to those who donated!).
BUT! Now that it\'s done, I\'ve completed the half-marathon, and the fundraising is complete...it\'s time to focus on the newest challenge. But what exactly is a Spartan Race? It\'s an Obstacle Course Race (OCR). Ok...what is THAT?
It\'s exactly what it sounds like.
![](\"http://1.bp.blogspot.com/-FYdFaqmyu6c/Uneor1ZCHxI/AAAAAAAAE14/jO7xPRu1V90/s400/tough-mudder-numbers_fe.jpg\")
![](\"http://4.bp.blogspot.com/-7CPbinDGRwc/UnepL7TiIQI/AAAAAAAAE2I/Kh-zyE_RKFc/s320/Tough-Mudder.jpg\")
![](\"http://3.bp.blogspot.com/-glP-ZweDUyM/Uneo5zEc2MI/AAAAAAAAE2E/xSeHLhzF-Zk/s320/tough-mudder.png\")
An Obstacle Course Race, such as a Tough Mudder or Spartan Race, is just that...an race on an obstacle course! There are many different ones, and many different lengths. There\'s the Tough Mudder, which is roughly a half-marathon with about 20-something obstacles, there\'s the Spartan Race, which has a few different varieties within itself, and there\'s MANY others, all sprouting up from the original popularity of Tough Mudder and Spartan. Remember in \"Achievement Unlocked - 13.1\" I mentioned every race half-marathon and up tends to give you a finisher\'s medal? So do all these obstacle races. Why? Because they\'re just as much of an accomplishment to finish as a half-marathon. Hell...some of them ARE a half-marathon!
So Let\'s Talk about the Spartan Race
Spartan Races come in a number of flavors: The Spartan Sprint (about 3+miles), Spartan Super (8+ miles), Spartan Beast (12+ miles), Spartan Ultra Beast (26+ miles), and Spartan Death Race (48 hours of ridiculous). There are also Time Trials (what I\'m doing) that seem to range in length from 1 mile to 3 miles, and other military-style races (as if a regular Spartan wasn\'t military enough).
How about the one I\'m doing? Spartan Sprint Time Trial at Fenway Park. Let me tell you how FUN this looks! Many of you probably wouldn\'t consider carrying a 60 lb sandbag up, down and across the bleachers at a ballpark \"fun\"... I wouldn\'t have either a year ago.
Which Brings Me To My Topic For Today: What Moves You?
What is it that makes you do what you do? What makes you run? What makes you bike? What makes you do P90X, INSANITY, COMBAT, etc? Why on EARTH would you run a freaking obstacle race? What Moves You?
Everyone has something different that moves them - that makes them do what they do. Some people want to make a change. Some people want to take on a challenge. Do you move in memory of someone? Because your friend is doing it? Because you\'re bored?
I want to challenge you. I want you to get out of your comfort zone. Do something different. Do something challenging. Get up off the couch and start something. If you\'re already off the couch and moving...take on a bigger challenge. Work harder. Go farther. Push yourself. Every day is valuable - it\'s up to us to take life by the horns and ride! If you get thrown off the bull, catch up, get back on, and show it who\'s the boss! I learned a valuable lesson throughout my journey - every day counts - LIVE LIFE! So, MY next challenge?
THIS sure looks like fun:
![](\"http://2.bp.blogspot.com/-My_WV7HXhHk/UnekxWHIqFI/AAAAAAAAE1w/A_k-VvQ1MEE/s400/spartan+spartans.jpg\")
So WHY exactly would I want to get the stuffing beat out of me by Nitro and Gold from American Gladiators? Because I can. Because it\'s there. Because I want to challenge myself and push my limits. I want to see just how far I can go and prove that with time and training, anything is possible.. Don\'t listen to those clowns that tell you something is impossible. Nothing is impossible. Get out there and GET IT!','What Moves You? - Obstacle Race Time!','','publish','open','open','','what-moves-you-obstacle-race-time','','','2017-01-20 16:47:41','2017-01-20 21:47:41','',0,'http://50.87.248.94/~sothisj4/?p=91',0,'post','',0),(92,1,'2013-10-28 13:07:00','2013-10-28 17:07:00','I did it. It\'s all over. 13 point freaking one miles. I can\'t believe I did that! And I can\'t believe my time either! It\'s been an incredible journey up to this point, and there are many miles ahead as I continue on to the next goal.
![](\"http://1.bp.blogspot.com/-aBQQ16x-OUg/Um1PTRq8vEI/AAAAAAAAB6k/VrHqgDlWO9Y/s400/cchalfbibmedal.jpg\")
So today, as I recover, I think I\'ll take some time to talk about the last couple of weeks - the injury worries, the Boston Firefighter\'s Memorial 10K, and the half-marathon itself! I have a lot to catch up on...bear with me!
Lesson Learned - Listen To Your Body! If It Feels Wrong...Something\'s Wrong!
So I\'ll start with the injury worries that, for a minute, I thought might knock me out of the half marathon before I even started. September 29th I went for a 10 mile run as part of my training for the half. I was wrecked for the rest of the day - limping everywhere. I ended up feeling some pain on the outside of my left knee...I\'d never felt pain there, but I thought nothing of it. I gave myself a full week of rest to recover from it. Fast-forward to the Canal Run For The Troops 10K...and things got bad. Not only was I feeling that left knee pain I\'d never felt before the 10 miler...but at 5.7 miles I was stopped dead in my tracks by debilitating right hamstring pain (right at the bottom of the hamstring). I thought it was just an immense cramp, and almost a month later I\'m still not sure what it was. I do know that I\'ve been able to stretch on the spot and run through it every time it comes up. I struggled through the last half mile of the Canal Run and finished.
At that point I hit the panic button...made appointments with my primary care doctor (not until November), a podiatrist (not until 10/31) and my physical therapist (right away). As it turns out, my work shoes were too small and caused acute plantar fasciitis, which led to I.T. Band irritation on my left side. Painful, but not nearly as bad as it could have been. I took the right steps by getting new work shoes and new insoles as soon as my foot started really hurting, but by that point the \"damage\" had been done as far as my knee was concerned. My physical therapist was able to help me identify the problem (I.T. Band) and do some work to help me get through the half-marathon. Good news is, I did it...and now I\'ll see the podiatrist to permanently resolve the plantar fascia / foot issue and be back to normal come springtime, or maybe even later this winter (frozen fivers, anyone?).
For those who didn\'t read that far - ow.
![](\"http://3.bp.blogspot.com/-XPYKPgdyp50/Um3YULJePbI/AAAAAAAAB7I/YjkpOBd3p-Y/s400/ffrunning.jpg\")
Anyway, Boston Firefighters\' Memorial 10K
![](\"http://4.bp.blogspot.com/-xqrK0835xfg/Um3UC3Jt9gI/AAAAAAAAB60/OVCcWcidw8I/s320/IMG_20131027_123212_380.jpg\")
This race was supposed to be my last \"big\" run before the half-marathon...and it ended up being even more important than that - it became the big test to see if I\'d actually BE ABLE to run the half. I want to start off by saying a big THANK YOU to Flex Appeal Sports Nutrition for sponsoring me for this race!
![](\"http://4.bp.blogspot.com/-TsjXAnnOMfU/Um3bOc0RrJI/AAAAAAAAB7U/zfRPhtwIa6I/s320/1526170193.jpg\")
I have to say, I had a lot of fun with this race, and I learned a lot about my body, my legs, and my running. This race is apparently a big deal - lots of firefighters and military people coming out to support the cause. This was the 31st running, so they know what they\'re doing, and they had a huge level of support from countless area businesses. I ended up taking home a free year\'s subscription to New England Runner...they were literally just tossing stuff out there.
Anyway, as far as the race itself - the course was pretty flat overall. I got to run through some major highway space which was pretty cool. It\'s too bad I\'m not much of a mid-run photographer...the firefighters had their boat spraying water everywhere for runners to see as we went over a bridge and ran through the harborwalk area. That\'s ok...my Droid stays right in my TuneBelt where I like it.
Unfortunately, thanks to more walk-breaks than I would\'ve liked, I didn\'t quite get the time I wanted. I finished in 56:39, 9:08 min/mile average. 467th of 995 overall. I was hoping to break 54 minutes, and I know I can do it...but my knee/I.T. Band was an issue...oh well. There\'s always next time, and I know what I\'m capable of. Still WAY better than my first 10K!
![](\"http://4.bp.blogspot.com/-aBQQ16x-OUg/Um1PTRq8vEI/AAAAAAAAB6o/Jbpg1k1FvTg/s320/cchalfbibmedal.jpg\")
The Cape Cod Marathon Half
![](\"http://4.bp.blogspot.com/-IPPwJAkgugM/Um5NesTuz5I/AAAAAAAAB74/vRgMxUqcW4Y/s400/IMG_20131026_072625_288.jpg\")
This was it...the big one! I\'ve been training for this for three months! I still can\'t believe it. It was an incredible experience getting my first 13.1...I feel so accomplished! It\'s so different running a half-marathon than it is to run a 5K or 10K...much more challenging and a completely different mindset.
This race, as well as the full marathon and relay, are put on by the Falmouth Track Club. The half is a beautiful course that starts in front of the post office downtown, does a little loop in the downtown area, then goes along Surf Drive, to Woods Hole along the Shining Sea Bikeway, back to Falmouth along the first three miles of the Falmouth Road Race route, and finishes in Town Hall Square. The full/relay goes in a big loop all around Falmouth, starting in the same place and finishing downtown.
Before I launch into it...a big thanks to all my sponsors that made it possible not only for me to run, but for me to be able to afford the gear necessary to train and compete in cold weather! It was 35 degrees at the start! SportClips in Falmouth was my title sponsor and, actually, my first sponsor period! I was fortunate enough to have a lot of sponsors - please check out the Sponsors Page to see who thought I was good enough to sponsor! THANKS!
So, the race itself...first off let me just say I have never before run in such absolutely FRIGID weather! It was bone-chilling cold...and I know it\'ll get colder, so I shouldn\'t complain...
![](\"http://3.bp.blogspot.com/-2Tm3CKve_jk/Um5XwptI9yI/AAAAAAAAB8I/LTCRS_xD34Y/s400/IMG_20131026_072611_869.jpg\")
That cold weather was forgotten as I passed the first mile marker...traded my Under Armour beanie for a sweatband and kept on truckin\'. I had gone four miles before I even realized what happened! It was at that point I realized just how different the mindset is when you run different races - Your mind and your body adjust to the length of the race! 6 days prior, when I hit 4 miles I felt like I had gone so much farther...but during the half? I wasn\'t even 1/3 done...and I felt like I could keep going for days! It\'s interesting, that\'s for sure.
And it is at this point I would like to say - what a beautiful course! As we ran along Surf Drive, with the beach to our left...I was marveling at how great the scenery was. If it\'s one thing I\'m coming to realize is a treat about foot races, it\'s that it\'s about taking time to appreciate the scenery, get in touch with your body and your world, and just be. If you\'re in the market for a gorgeous road race, look into the Cape Cod Marathon Half. We turned left onto the Shining Sea Bikeway to make our way to Woods Hole, and were treated to more of the same beautiful sunrise / early morning beach views. Makes me wish I was taking pictures.
It was at this point - about 4.5 miles, I had my first problem. The right hamstring issue, that I didn\'t experience AT ALL during the Firefighters\' 10K, came back! I immediately stopped off to the side, stretched it out and kept on going. I had to do this several times between 4.5 miles and 5.5 miles (which slowed me down by a couple minutes, total), but by the time I got off the bike path and into Woods Hole I had run through it.
But now I had a new challenge...
The entirety of the CCM Half is flat...except for miles 6.5 - 9.5. Those three miles are the first three miles of the Falmouth Road Race, so there\'s rolling hills, including Nobska Lighthouse. This was the challenge not because of the hills, but because my I.T. Band is sore 100% of the time going uphill (it\'s in and out / avoidable on flat terrain and non-existent on downhills). This part of the course slowed me down by probably a minute or two...I went slower than I wanted and had to take a bit more walk-break than I wanted. I got through it though...and at mile 9 I had a feeling...
But at Mile 10 I knew - I had a real shot to break 2 hours 15 minutes! Not only that, but if my math was right...if I was able to keep up 9 minute miles, hell...just be better than 10 minute miles...I could break 2:10! At that point, nothing else mattered. I had, at that point, officially run farther than I ever had in one shot before...and nothing was going to stop me from breaking 2:10. I told myself no more walk breaks - walk when you finish. I told myself the knee and the I.T. Band weren\'t going to be a problem - I\'ve come too far to crap out now. This was my time, and I was going to nail it.
And I did.
![](\"http://1.bp.blogspot.com/-GJxqwdI2ffI/Um3glwJ8W3I/AAAAAAAAB7o/GozBLla5nSU/s400/IMG_20131026_094154_638.jpg\")
When I started the race, the one thing I hadn\'t checked that morning was my playlist. There were about 12 songs not showing up that I had put on...and I thought nothing of it. Ironically, at Mile 13, with the .1 miles of the finish line lead-up left to go...I ran out of music. For the last .1 I had to listen to my own huffing and puffing, but I got to hear the sound of the crowd...the cheering and clapping...and I saw that LED clock...2:09:22...it was in reach! I crossed at 2:09:29. Thirteen point FREAKING one miles...accomplished. I found out that considering how serious of an accomplishment it is and how hard you have to work to be able to do it...it seems every race half-marathon or longer gives you a finisher\'s medal after crossing the finish line. Know why? Not everyone finishes. There were 1,200 people in this race...995 finished. The first picture in this article was the bib and finisher\'s medal, but I put it in again in this part too - that will not be the last finisher\'s medal I get. I\'ve got big plans for next year.
![](\"http://1.bp.blogspot.com/-s4k1AEXVlVg/Um5bUPpXt1I/AAAAAAAAB8Q/nPeb7H3VN_w/s400/IMG_20131026_095523_208.jpg\")
I thought calling this article \"Achievement Unlocked - 13.1\" was incredibly ironic considering this was about as far from sitting on a couch playing a video game as I could be. A year ago, I WOULD\'VE been on the couch playing a video game. Its incredible what you can achieve when you just put your mind to it. I now firmly believe, beyond a shadow of a doubt, something I said in a prior article - Given time and training, anything is possible. I don\'t care who you are, how heavy or skinny you are, what problems you have or how busy you are...if you put in some time, train, and get determined, you can do anything. So, on this Motivational Monday, think about this - if, in less than 14 months, I can go from 300 lbs with a couch cushion molded to my butt to 179 and running half-marathons...why can\'t you? If I can do this, anyone can. I\'d love to help! If you\'re interested, check out the Coach page of this blog.
![](\"http://3.bp.blogspot.com/-r6QzF3n9mDs/UjcbDB-Z99I/AAAAAAAABpU/2-GfIixZHmc/s400/giventime.jpg\")
It\'s already yours...Go out there and GET IT!','Achievement Unlocked - 13.1','','publish','open','open','','achievement-unlocked-13-1','','','2017-01-18 07:46:18','2017-01-18 12:46:18','',0,'http://50.87.248.94/~sothisj4/?p=92',0,'post','',0),(696,1,'2017-01-15 08:05:40','2017-01-15 13:05:40','I did it. It\'s all over. 13 point freaking one miles. I can\'t believe I did that! And I can\'t believe my time either! It\'s been an incredible journey up to this point, and there are many miles ahead as I continue on to the next goal.
So today, as I recover, I think I\'ll take some time to talk about the last couple of weeks - the injury worries, the Boston Firefighter\'s Memorial 10K, and the half-marathon itself! I have a lot to catch up on...bear with me!
Lesson Learned - Listen To Your Body! If It Feels Wrong...Something\'s Wrong!
So I\'ll start with the injury worries that, for a minute, I thought might knock me out of the half marathon before I even started. September 29th I went for a 10 mile run as part of my training for the half. I was wrecked for the rest of the day - limping everywhere. I ended up feeling some pain on the outside of my left knee...I\'d never felt pain there, but I thought nothing of it. I gave myself a full week of rest to recover from it. Fast-forward to the Canal Run For The Troops 10K...and things got bad. Not only was I feeling that left knee pain I\'d never felt before the 10 miler...but at 5.7 miles I was stopped dead in my tracks by debilitating right hamstring pain (right at the bottom of the hamstring). I thought it was just an immense cramp, and almost a month later I\'m still not sure what it was. I do know that I\'ve been able to stretch on the spot and run through it every time it comes up. I struggled through the last half mile of the Canal Run and finished.
At that point I hit the panic button...made appointments with my primary care doctor (not until November), a podiatrist (not until 10/31) and my physical therapist (right away). As it turns out, my work shoes were too small and caused acute plantar fasciitis, which led to I.T. Band irritation on my left side. Painful, but not nearly as bad as it could have been. I took the right steps by getting new work shoes and new insoles as soon as my foot started really hurting, but by that point the \"damage\" had been done as far as my knee was concerned. My physical therapist was able to help me identify the problem (I.T. Band) and do some work to help me get through the half-marathon. Good news is, I did it...and now I\'ll see the podiatrist to permanently resolve the plantar fascia / foot issue and be back to normal come springtime, or maybe even later this winter (frozen fivers, anyone?).
For those who didn\'t read that far - ow.
Anyway, Boston Firefighters\' Memorial 10K
This race was supposed to be my last \"big\" run before the half-marathon...and it ended up being even more important than that - it became the big test to see if I\'d actually BE ABLE to run the half. I want to start off by saying a big THANK YOU to Flex Appeal Sports Nutrition for sponsoring me for this race!
I have to say, I had a lot of fun with this race, and I learned a lot about my body, my legs, and my running. This race is apparently a big deal - lots of firefighters and military people coming out to support the cause. This was the 31st running, so they know what they\'re doing, and they had a huge level of support from countless area businesses. I ended up taking home a free year\'s subscription to New England Runner...they were literally just tossing stuff out there.
Anyway, as far as the race itself - the course was pretty flat overall. I got to run through some major highway space which was pretty cool. It\'s too bad I\'m not much of a mid-run photographer...the firefighters had their boat spraying water everywhere for runners to see as we went over a bridge and ran through the harborwalk area. That\'s ok...my Droid stays right in my TuneBelt where I like it.
Unfortunately, thanks to more walk-breaks than I would\'ve liked, I didn\'t quite get the time I wanted. I finished in 56:39, 9:08 min/mile average. 467th of 995 overall. I was hoping to break 54 minutes, and I know I can do it...but my knee/I.T. Band was an issue...oh well. There\'s always next time, and I know what I\'m capable of. Still WAY better than my first 10K!
The Cape Cod Marathon Half
This was it...the big one! I\'ve been training for this for three months! I still can\'t believe it. It was an incredible experience getting my first 13.1...I feel so accomplished! It\'s so different running a half-marathon than it is to run a 5K or 10K...much more challenging and a completely different mindset.
This race, as well as the full marathon and relay, are put on by the Falmouth Track Club. The half is a beautiful course that starts in front of the post office downtown, does a little loop in the downtown area, then goes along Surf Drive, to Woods Hole along the Shining Sea Bikeway, back to Falmouth along the first three miles of the Falmouth Road Race route, and finishes in Town Hall Square. The full/relay goes in a big loop all around Falmouth, starting in the same place and finishing downtown.
Before I launch into it...a big thanks to all my sponsors that made it possible not only for me to run, but for me to be able to afford the gear necessary to train and compete in cold weather! It was 35 degrees at the start! SportClips in Falmouth was my title sponsor and, actually, my first sponsor period! I was fortunate enough to have a lot of sponsors - please check out the Sponsors Page to see who thought I was good enough to sponsor! THANKS!
So, the race itself...first off let me just say I have never before run in such absolutely FRIGID weather! It was bone-chilling cold...and I know it\'ll get colder, so I shouldn\'t complain...
That cold weather was forgotten as I passed the first mile marker...traded my Under Armour beanie for a sweatband and kept on truckin\'. I had gone four miles before I even realized what happened! It was at that point I realized just how different the mindset is when you run different races - Your mind and your body adjust to the length of the race! 6 days prior, when I hit 4 miles I felt like I had gone so much farther...but during the half? I wasn\'t even 1/3 done...and I felt like I could keep going for days! It\'s interesting, that\'s for sure.
And it is at this point I would like to say - what a beautiful course! As we ran along Surf Drive, with the beach to our left...I was marveling at how great the scenery was. If it\'s one thing I\'m coming to realize is a treat about foot races, it\'s that it\'s about taking time to appreciate the scenery, get in touch with your body and your world, and just be. If you\'re in the market for a gorgeous road race, look into the Cape Cod Marathon Half. We turned left onto the Shining Sea Bikeway to make our way to Woods Hole, and were treated to more of the same beautiful sunrise / early morning beach views. Makes me wish I was taking pictures.
It was at this point - about 4.5 miles, I had my first problem. The right hamstring issue, that I didn\'t experience AT ALL during the Firefighters\' 10K, came back! I immediately stopped off to the side, stretched it out and kept on going. I had to do this several times between 4.5 miles and 5.5 miles (which slowed me down by a couple minutes, total), but by the time I got off the bike path and into Woods Hole I had run through it.
But now I had a new challenge...
The entirety of the CCM Half is flat...except for miles 6.5 - 9.5. Those three miles are the first three miles of the Falmouth Road Race, so there\'s rolling hills, including Nobska Lighthouse. This was the challenge not because of the hills, but because my I.T. Band is sore 100% of the time going uphill (it\'s in and out / avoidable on flat terrain and non-existent on downhills). This part of the course slowed me down by probably a minute or two...I went slower than I wanted and had to take a bit more walk-break than I wanted. I got through it though...and at mile 9 I had a feeling...
But at Mile 10 I knew - I had a real shot to break 2 hours 15 minutes! Not only that, but if my math was right...if I was able to keep up 9 minute miles, hell...just be better than 10 minute miles...I could break 2:10! At that point, nothing else mattered. I had, at that point, officially run farther than I ever had in one shot before...and nothing was going to stop me from breaking 2:10. I told myself no more walk breaks - walk when you finish. I told myself the knee and the I.T. Band weren\'t going to be a problem - I\'ve come too far to crap out now. This was my time, and I was going to nail it.
And I did.
When I started the race, the one thing I hadn\'t checked that morning was my playlist. There were about 12 songs not showing up that I had put on...and I thought nothing of it. Ironically, at Mile 13, with the .1 miles of the finish line lead-up left to go...I ran out of music. For the last .1 I had to listen to my own huffing and puffing, but I got to hear the sound of the crowd...the cheering and clapping...and I saw that LED clock...2:09:22...it was in reach! I crossed at 2:09:29. Thirteen point FREAKING one miles...accomplished. I found out that considering how serious of an accomplishment it is and how hard you have to work to be able to do it...it seems every race half-marathon or longer gives you a finisher\'s medal after crossing the finish line. Know why? Not everyone finishes. There were 1,200 people in this race...995 finished. The first picture in this article was the bib and finisher\'s medal, but I put it in again in this part too - that will not be the last finisher\'s medal I get. I\'ve got big plans for next year.
I thought calling this article \"Achievement Unlocked - 13.1\" was incredibly ironic considering this was about as far from sitting on a couch playing a video game as I could be. A year ago, I WOULD\'VE been on the couch playing a video game. Its incredible what you can achieve when you just put your mind to it. I now firmly believe, beyond a shadow of a doubt, something I said in a prior article - Given time and training, anything is possible. I don\'t care who you are, how heavy or skinny you are, what problems you have or how busy you are...if you put in some time, train, and get determined, you can do anything. So, on this Motivational Monday, think about this - if, in less than 14 months, I can go from 300 lbs with a couch cushion molded to my butt to 179 and running half-marathons...why can\'t you? If I can do this, anyone can. I\'d love to help! If you\'re interested, check out the Coach page of this blog.
It\'s already yours...Go out there and GET IT!','Achievement Unlocked - 13.1','','inherit','closed','closed','','92-revision-v1','','','2017-01-15 08:05:40','2017-01-15 13:05:40','',92,'http://sothisisfitness.com/2017/01/92-revision-v1.html',0,'revision','',0),(93,1,'2013-10-16 21:55:00','2013-10-17 01:55:00','Once again, I thought long and hard about how to approach this topic, but the simplest way to say it is - going through a health & fitness journey alone sucks and often just doesn\'t work. For so many years I tried and failed to do it on my own. The desire was there, and I did use the word \"tried\"...
Many, maybe even most people out there just can\'t do it alone, and if you\'re one of those people...I get it. I\'m not gonna say it\'s not your fault because, frankly, I don\'t think there necessarily is anyone at fault...it\'s just freaking hard to go it alone. In the last week I have really embraced, openly, the \"group effort\". I became a BeachBody Coach and immediately set out to start a P90X Challenge Group to help people make a change, stay with it, and succeed (more on that later). Today, on Hump Day no less, I want to talk about how to get over the hump of sticking with your health & fitness decision by not having to go it alone. You might think twice about your impending solo act.
![](\"http://3.bp.blogspot.com/-dz2l_d_zAoU/UlQOwn7vPSI/AAAAAAAAB3U/0skgMkyckXk/s400/IMG_20131005_093735_948.jpg\")
I\'ll come right out and say it - going it alone sucks. Some people out there have the drive and motivation needed to make change happen without anyone else there to push them, encourage them, and do it with them. Looking back, I was not one of them. I recognize that. I had my fiancee Megan there with me from before Day 1. When the decision was made to start...we decided it together. I tried for years to do it alone, and it never stuck. Without anyone there to help motivate me...it was so easy to just say \"nah...not today\" or \"God Almighty this is too hard...I\'m out\".
Nah, I\'m Totally Capable, I Can Do This!
Ok, that\'s great! There are people out there who can get it done on their own. People who are SO motivated...SO driven, that they could not only complete a fitness program on their own...they could climb Mt. Freaking Everest on their own. I wish I was one of those guys. I mean, I probably am NOW, but then again, NOW I\'m fit, healthy, and I enjoy this stuff. I\'m talking last August, when I was 300 lbs and hadn\'t started this whole thing yet. That guy wishes he was driven enough to do it alone. If you\'re one of those people, I encourage you to go for it and make it happen. You are the kind of person who helps motivate others towards their successes.
Why Should I Have Others?
No Easy Outs
I have found, over the course of the years, that not having someone else doing it with you and committed to it...there are a lot of easy outs. For one, nobody is there to see you quit. It\'s really easy to quit when you don\'t have anyone to answer to...nobody to witness it. It\'s like it never happened! I feel like that\'s one of the top reasons people are...OK...with giving up. It\'s not ok. You\'re only letting yourself down. It\'s so easy to fall prey to the \"I Don\'t Feel Like It\" Syndrome when you\'re on your own...easy for The Napoleon Complex to overtake you...to just plain lose motivation!
SUPPORT!
I can\'t TELL YOU how great it is to have someone there reaching milestones with you, achieving successes with you...just generally sharing in the experience. It was great to get through a workout, look at Megan 5 feet away, and high five her after we finished a workout. The look we gave each other after finishing the last workout of week 1 was of such accomplishment, relief, and joy...in that moment we knew we could do it - if you can get through the first week you can get through it all...and we had done it! Sharing that with her was great! Working with a partner I was able to lose my limits and achieve new heights I never would\'ve dreamed of before...I\'m running a half marathon in a week and a half for crying out loud!
Likewise, it\'s great to be able to share in your struggles and work through it together. We were both practically dying on the floor together during some of the more intense days during some of the programs we did...but we looked at each other, reaffirmed we could do it, and kept going. You keep going for yourself, you keep going for them...whether it\'s because you want to succeed for them or because you want to challenge them to keep up...it\'s because they\'re there. They\'re doing it too. That other person can make the difference. They can also help to shield you from outside influences too...help keep you strong. When you\'re in it with someone else, they can help defend against the Haters.
Accountability
If you\'re doing your workouts with someone else...they\'re gonna know if you didn\'t do it. Maybe because you work out together, maybe because you check in with each other...but they\'ll know. Whether they give you crap for not doing it or whether you feel guilty all on your own...having that other person can keep you honest and get you to do it on a day you\'d otherwise say screw it. Knowing that other person is tracking their progress and will be showing you their before/afters can also encourage you to work just a little bit harder throughout the course of the program instead of taking it easy on yourself. Besides...if you\'re gonna commit, why not go whole-hog?
THIS IS NOT A NEW IDEA
Working out with others is by no means a new idea...workout classes, CrossFit gyms, etc...there are countless people, groups, and organizations that use and encourage the buddy system or the group mentality. Why? Because it works. Having a community of people all in it together makes it work so much better.
![](\"http://3.bp.blogspot.com/-KuZMwagaiGg/UlgGym6nN4I/AAAAAAAAB4E/UfZQ_RrjzXI/s1600/BBAltSigB.jpg\")
What About That \"Challenge Group\" You Mentioned?
Many BeachBody Coaches out there (probably all, really) run \"Challenge Groups\". Each coach, I\'m sure, does it differently. The idea, no matter how, specifically, they do it, is that a group of people (maybe 5, 10, 20...depends on the coach) all do the same program starting on the same day. They check in on a special Facebook group (or through some other method, again, depending on the coach) and talk about their progress. People in the group will talk about their struggles and successes, share in their accomplishments and difficulties, and seek advice, guidance, and motivation from the rest of the group and their coach. The coach is usually always there to actively guide and encourage the group members and provides tools for success to make sure each individual can achieve their fitness goals. Some coaches run their group for the full duration of the program, and some run it for a month or two. The idea is to help make sure, again, that each individual has the support, encouragement, and tools necessary to achieve success.
![](\"http://2.bp.blogspot.com/-DvAPRqiRNpA/Ul8K0foMflI/AAAAAAAAB5A/WxHDvU36Jlk/s400/challengegroup.jpg\")
I am running a P90X Challenge Group. My group will be pushing play for Day 1 on Monday, October 28th. I\'ll be starting to put out information and guidance for them this weekend, getting them ready and preparing them for the challenge to come. If you are interested, please don\'t hesitate to reach out to me at Darrell@SoTHISIsFitness.com, make an account on www.TeamBeachBody.com (identify me as your coach - coach id 301487 or screenname SoTHISIsFitness - I\'ll find you), or request to join the \"So Fit\" Family facebook group. You can get the program through me at www.BeachBodyCoach.com/SoTHISIsFitness . If you\'re interested, you likely need to order by Friday or Saturday in order to have it in-hand in time.
I\'m SO excited to have the opportunity to help people achieve their goals and finally attain success. This is the first program I did...it\'s what started me on the path to where I am now! It\'s great to see that it\'ll also be the first program like this for a number of people who have already committed to the Challenge Group. I\'d love to help you too! That\'s the whole point of this blog.
So why do it alone?
I\'m sure there\'s someone you know that also wants to make a change. Someone else who\'s having the same thoughts go through their head that are going through yours. Try feeling it out among those you know and see if someone wants to join you. Maybe you\'d rather go through a challenge group or online support community (like the So Fit Family) to find your encouragement and motivation. Whatever the case, know that you don\'t have to do it alone. It\'s always better together. Happy Hump Day!','It\'s Always Better Together','','publish','open','open','','its-always-better-together','','','2017-01-20 16:46:25','2017-01-20 21:46:25','',0,'http://50.87.248.94/~sothisj4/?p=93',0,'post','',0),(694,1,'2017-01-15 08:05:24','2017-01-15 13:05:24','Once again, I thought long and hard about how to approach this topic, but the simplest way to say it is - going through a health & fitness journey alone sucks and often just doesn\'t work. For so many years I tried and failed to do it on my own. The desire was there, and I did use the word \"tried\"...
Many, maybe even most people out there just can\'t do it alone, and if you\'re one of those people...I get it. I\'m not gonna say it\'s not your fault because, frankly, I don\'t think there necessarily is anyone at fault...it\'s just freaking hard to go it alone. In the last week I have really embraced, openly, the \"group effort\". I became a BeachBody Coach and immediately set out to start a P90X Challenge Group to help people make a change, stay with it, and succeed (more on that later). Today, on Hump Day no less, I want to talk about how to get over the hump of sticking with your health & fitness decision by not having to go it alone. You might think twice about your impending solo act.
I\'ll come right out and say it - going it alone sucks. Some people out there have the drive and motivation needed to make change happen without anyone else there to push them, encourage them, and do it with them. Looking back, I was not one of them. I recognize that. I had my fiancee Megan there with me from before Day 1. When the decision was made to start...we decided it together. I tried for years to do it alone, and it never stuck. Without anyone there to help motivate me...it was so easy to just say \"nah...not today\" or \"God Almighty this is too hard...I\'m out\".
Nah, I\'m Totally Capable, I Can Do This!
Ok, that\'s great! There are people out there who can get it done on their own. People who are SO motivated...SO driven, that they could not only complete a fitness program on their own...they could climb Mt. Freaking Everest on their own. I wish I was one of those guys. I mean, I probably am NOW, but then again, NOW I\'m fit, healthy, and I enjoy this stuff. I\'m talking last August, when I was 300 lbs and hadn\'t started this whole thing yet. That guy wishes he was driven enough to do it alone. If you\'re one of those people, I encourage you to go for it and make it happen. You are the kind of person who helps motivate others towards their successes.
Why Should I Have Others?
No Easy Outs
I have found, over the course of the years, that not having someone else doing it with you and committed to it...there are a lot of easy outs. For one, nobody is there to see you quit. It\'s really easy to quit when you don\'t have anyone to answer to...nobody to witness it. It\'s like it never happened! I feel like that\'s one of the top reasons people are...OK...with giving up. It\'s not ok. You\'re only letting yourself down. It\'s so easy to fall prey to the \"I Don\'t Feel Like It\" Syndrome when you\'re on your own...easy for The Napoleon Complex to overtake you...to just plain lose motivation!
SUPPORT!
I can\'t TELL YOU how great it is to have someone there reaching milestones with you, achieving successes with you...just generally sharing in the experience. It was great to get through a workout, look at Megan 5 feet away, and high five her after we finished a workout. The look we gave each other after finishing the last workout of week 1 was of such accomplishment, relief, and joy...in that moment we knew we could do it - if you can get through the first week you can get through it all...and we had done it! Sharing that with her was great! Working with a partner I was able to lose my limits and achieve new heights I never would\'ve dreamed of before...I\'m running a half marathon in a week and a half for crying out loud!
Likewise, it\'s great to be able to share in your struggles and work through it together. We were both practically dying on the floor together during some of the more intense days during some of the programs we did...but we looked at each other, reaffirmed we could do it, and kept going. You keep going for yourself, you keep going for them...whether it\'s because you want to succeed for them or because you want to challenge them to keep up...it\'s because they\'re there. They\'re doing it too. That other person can make the difference. They can also help to shield you from outside influences too...help keep you strong. When you\'re in it with someone else, they can help defend against the Haters.
Accountability
If you\'re doing your workouts with someone else...they\'re gonna know if you didn\'t do it. Maybe because you work out together, maybe because you check in with each other...but they\'ll know. Whether they give you crap for not doing it or whether you feel guilty all on your own...having that other person can keep you honest and get you to do it on a day you\'d otherwise say screw it. Knowing that other person is tracking their progress and will be showing you their before/afters can also encourage you to work just a little bit harder throughout the course of the program instead of taking it easy on yourself. Besides...if you\'re gonna commit, why not go whole-hog?
THIS IS NOT A NEW IDEA
Working out with others is by no means a new idea...workout classes, CrossFit gyms, etc...there are countless people, groups, and organizations that use and encourage the buddy system or the group mentality. Why? Because it works. Having a community of people all in it together makes it work so much better.
What About That \"Challenge Group\" You Mentioned?
Many BeachBody Coaches out there (probably all, really) run \"Challenge Groups\". Each coach, I\'m sure, does it differently. The idea, no matter how, specifically, they do it, is that a group of people (maybe 5, 10, 20...depends on the coach) all do the same program starting on the same day. They check in on a special Facebook group (or through some other method, again, depending on the coach) and talk about their progress. People in the group will talk about their struggles and successes, share in their accomplishments and difficulties, and seek advice, guidance, and motivation from the rest of the group and their coach. The coach is usually always there to actively guide and encourage the group members and provides tools for success to make sure each individual can achieve their fitness goals. Some coaches run their group for the full duration of the program, and some run it for a month or two. The idea is to help make sure, again, that each individual has the support, encouragement, and tools necessary to achieve success.
I am running a P90X Challenge Group. My group will be pushing play for Day 1 on Monday, October 28th. I\'ll be starting to put out information and guidance for them this weekend, getting them ready and preparing them for the challenge to come. If you are interested, please don\'t hesitate to reach out to me at Darrell@SoTHISIsFitness.com, make an account on www.TeamBeachBody.com (identify me as your coach - coach id 301487 or screenname SoTHISIsFitness - I\'ll find you), or request to join the \"So Fit\" Family facebook group. You can get the program through me at www.BeachBodyCoach.com/SoTHISIsFitness . If you\'re interested, you likely need to order by Friday or Saturday in order to have it in-hand in time.
I\'m SO excited to have the opportunity to help people achieve their goals and finally attain success. This is the first program I did...it\'s what started me on the path to where I am now! It\'s great to see that it\'ll also be the first program like this for a number of people who have already committed to the Challenge Group. I\'d love to help you too! That\'s the whole point of this blog.
So why do it alone?
I\'m sure there\'s someone you know that also wants to make a change. Someone else who\'s having the same thoughts go through their head that are going through yours. Try feeling it out among those you know and see if someone wants to join you. Maybe you\'d rather go through a challenge group or online support community (like the So Fit Family) to find your encouragement and motivation. Whatever the case, know that you don\'t have to do it alone. It\'s always better together. Happy Hump Day!','It\'s Always Better Together','','inherit','closed','closed','','93-revision-v1','','','2017-01-15 08:05:24','2017-01-15 13:05:24','',93,'http://sothisisfitness.com/2017/01/93-revision-v1.html',0,'revision','',0),(689,1,'2017-01-15 08:05:14','2017-01-15 13:05:14','Once again, I thought long and hard about how to approach this topic, but the simplest way to say it is - going through a health & fitness journey alone sucks and often just doesn\'t work. For so many years I tried and failed to do it on my own. The desire was there, and I did use the word \"tried\"...
Many, maybe even most people out there just can\'t do it alone, and if you\'re one of those people...I get it. I\'m not gonna say it\'s not your fault because, frankly, I don\'t think there necessarily is anyone at fault...it\'s just freaking hard to go it alone. In the last week I have really embraced, openly, the \"group effort\". I became a BeachBody Coach and immediately set out to start a P90X Challenge Group to help people make a change, stay with it, and succeed (more on that later). Today, on Hump Day no less, I want to talk about how to get over the hump of sticking with your health & fitness decision by not having to go it alone. You might think twice about your impending solo act.
I\'ll come right out and say it - going it alone sucks. Some people out there have the drive and motivation needed to make change happen without anyone else there to push them, encourage them, and do it with them. Looking back, I was not one of them. I recognize that. I had my fiancee Megan there with me from before Day 1. When the decision was made to start...we decided it together. I tried for years to do it alone, and it never stuck. Without anyone there to help motivate me...it was so easy to just say \"nah...not today\" or \"God Almighty this is too hard...I\'m out\".
Nah, I\'m Totally Capable, I Can Do This!
Ok, that\'s great! There are people out there who can get it done on their own. People who are SO motivated...SO driven, that they could not only complete a fitness program on their own...they could climb Mt. Freaking Everest on their own. I wish I was one of those guys. I mean, I probably am NOW, but then again, NOW I\'m fit, healthy, and I enjoy this stuff. I\'m talking last August, when I was 300 lbs and hadn\'t started this whole thing yet. That guy wishes he was driven enough to do it alone. If you\'re one of those people, I encourage you to go for it and make it happen. You are the kind of person who helps motivate others towards their successes.
Why Should I Have Others?
No Easy Outs
I have found, over the course of the years, that not having someone else doing it with you and committed to it...there are a lot of easy outs. For one, nobody is there to see you quit. It\'s really easy to quit when you don\'t have anyone to answer to...nobody to witness it. It\'s like it never happened! I feel like that\'s one of the top reasons people are...OK...with giving up. It\'s not ok. You\'re only letting yourself down. It\'s so easy to fall prey to the \"I Don\'t Feel Like It\" Syndrome when you\'re on your own...easy for The Napoleon Complex to overtake you...to just plain lose motivation!
SUPPORT!
I can\'t TELL YOU how great it is to have someone there reaching milestones with you, achieving successes with you...just generally sharing in the experience. It was great to get through a workout, look at Megan 5 feet away, and high five her after we finished a workout. The look we gave each other after finishing the last workout of week 1 was of such accomplishment, relief, and joy...in that moment we knew we could do it - if you can get through the first week you can get through it all...and we had done it! Sharing that with her was great! Working with a partner I was able to lose my limits and achieve new heights I never would\'ve dreamed of before...I\'m running a half marathon in a week and a half for crying out loud!
Likewise, it\'s great to be able to share in your struggles and work through it together. We were both practically dying on the floor together during some of the more intense days during some of the programs we did...but we looked at each other, reaffirmed we could do it, and kept going. You keep going for yourself, you keep going for them...whether it\'s because you want to succeed for them or because you want to challenge them to keep up...it\'s because they\'re there. They\'re doing it too. That other person can make the difference. They can also help to shield you from outside influences too...help keep you strong. When you\'re in it with someone else, they can help defend against the Haters.
Accountability
If you\'re doing your workouts with someone else...they\'re gonna know if you didn\'t do it. Maybe because you work out together, maybe because you check in with each other...but they\'ll know. Whether they give you crap for not doing it or whether you feel guilty all on your own...having that other person can keep you honest and get you to do it on a day you\'d otherwise say screw it. Knowing that other person is tracking their progress and will be showing you their before/afters can also encourage you to work just a little bit harder throughout the course of the program instead of taking it easy on yourself. Besides...if you\'re gonna commit, why not go whole-hog?
THIS IS NOT A NEW IDEA
Working out with others is by no means a new idea...workout classes, CrossFit gyms, etc...there are countless people, groups, and organizations that use and encourage the buddy system or the group mentality. Why? Because it works. Having a community of people all in it together makes it work so much better.
What About That \"Challenge Group\" You Mentioned?
Many BeachBody Coaches out there (probably all, really) run \"Challenge Groups\". Each coach, I\'m sure, does it differently. The idea, no matter how, specifically, they do it, is that a group of people (maybe 5, 10, 20...depends on the coach) all do the same program starting on the same day. They check in on a special Facebook group (or through some other method, again, depending on the coach) and talk about their progress. People in the group will talk about their struggles and successes, share in their accomplishments and difficulties, and seek advice, guidance, and motivation from the rest of the group and their coach. The coach is usually always there to actively guide and encourage the group members and provides tools for success to make sure each individual can achieve their fitness goals. Some coaches run their group for the full duration of the program, and some run it for a month or two. The idea is to help make sure, again, that each individual has the support, encouragement, and tools necessary to achieve success.
I am running a P90X Challenge Group. My group will be pushing play for Day 1 on Monday, October 28th. I\'ll be starting to put out information and guidance for them this weekend, getting them ready and preparing them for the challenge to come. If you are interested, please don\'t hesitate to reach out to me at Darrell@SoTHISIsFitness.com, make an account on www.TeamBeachBody.com (identify me as your coach - coach id 301487 or screenname SoTHISIsFitness - I\'ll find you), or request to join the \"So Fit\" Family facebook group. You can get the program through me at www.BeachBodyCoach.com/SoTHISIsFitness . If you\'re interested, you likely need to order by Friday or Saturday in order to have it in-hand in time.
I\'m SO excited to have the opportunity to help people achieve their goals and finally attain success. This is the first program I did...it\'s what started me on the path to where I am now! It\'s great to see that it\'ll also be the first program like this for a number of people who have already committed to the Challenge Group. I\'d love to help you too! That\'s the whole point of this blog.
So why do it alone?
I\'m sure there\'s someone you know that also wants to make a change. Someone else who\'s having the same thoughts go through their head that are going through yours. Try feeling it out among those you know and see if someone wants to join you. Maybe you\'d rather go through a challenge group or online support community (like the So Fit Family) to find your encouragement and motivation. Whatever the case, know that you don\'t have to do it alone. It\'s always better together. Happy Hump Day!','It\'s Always Better Together','','inherit','closed','closed','','93-revision-v1','','','2017-01-15 08:05:14','2017-01-15 13:05:14','',93,'http://sothisisfitness.com/2017/01/93-revision-v1.html',0,'revision','',0),(94,1,'2013-10-16 14:06:00','0000-00-00 00:00:00','In the course of our fitness journeys, no matter how active you are, how crazy you are, or how lightly you\'re taking it...eventually, injuries can happen. They can happen to even the most careful person, and can range anywhere from the life-threateningly serious to the most harmless strain or stubbed toe. No matter the case, every injury should be taken care of properly and given appropriate attention. If you ignore a small, \"harmless\" injury it can grow to become a big problem at the worst moment.
So, how do I identify an injury? How do I know something\'s wrong? How do I take care of it?','Injuries - Deal With It','','draft','open','open','','','','','2013-10-16 14:06:00','0000-00-00 00:00:00','',0,'http://50.87.248.94/~sothisj4/?p=94',0,'post','',0),(95,1,'2013-10-08 14:25:00','2013-10-08 18:25:00','![](\"http://4.bp.blogspot.com/-40_cr0Pt8ek/UlQLgLshfBI/AAAAAAAAB24/_YrdgdVG6CM/s400/canalrunbib.jpg\")
Another race run, more lessons learned. Honestly, every time I go out there and run a race I learn more about myself, my body, and what to/not to do. If I can save someone having to learn some of this stuff the hard way, “So THIS Is Fitness…” has done its job. Saturday was the Canal Run For The Troops 10K and the Burpee Challenge that I issued (video is in this article!) - let\'s get right down to it and go over how it went, what I definitely did wrong to screw myself, and what I\'m going to do next time to save myself a LOT of pain and frustration.
![](\"http://1.bp.blogspot.com/-dvN0PKTI490/UlQMrGRQ-pI/AAAAAAAAB3E/9wBgJk6vR0w/s400/IMG_20131005_091115_828.jpg\")
SO - Canal Run For The Troops 10K...that was FUN! The course was nice - a flat course along the Cape Cod Canal. The weather started out kind of so-so, but it ended up getting sunny and being a nice day! For those who missed it in previous articles, the event was put on by Cape Cod Cares 4 The Troops - and everyone\'s entry fee went to help pay for postage for care packages for our troops overseas. Considering my \"little\" cousin Joshua is out there putting his life on the line, I can appreciate what they\'re doing here.
![](\"http://4.bp.blogspot.com/-dz2l_d_zAoU/UlQOwn7vPSI/AAAAAAAAB3Q/mC8-NQfqxlE/s400/IMG_20131005_093735_948.jpg\")
This race was special for a couple of reasons as well - for one, it was the day after my 25th birthday, and as soon as it was over I went home and enjoyed the company of some family, friends, and Delta Chi brothers I haven\'t gotten to see in a long time. On top of that...MEGAN RAN WITH ME! And by \"ran with me\" I mean she was running the race. We laugh about it, but I do have a tendency to zoom away. It\'s nice, though, because I get to see her cross the finish (she\'s really not all that far behind me, and I\'m always damn proud of her).
As far as results - I came in at 55:51 (RunKeeper tells me I was doing 8:46 min/mile). I was 37th out of 89 10K runners and 3rd of 4 in my age group (2nd of 4 in my age group was a full minute/mile faster - I don\'t feel bad about that). I have to say...overall I think I could\'ve done better. I\'m a little disappointed because I have made better time in my own neighborhood with much more hill. I know I did a number of things wrong that, in the end, screwed me. I broke my own rules! I find that ironic considering I posted an article about race beginner do\'s and don\'t\'s right before I broke exactly those rules.
SO - How did I screw up?
For one, I didn\'t run at all during the week leading up to the race. I did a 10 mile run on sunday and the next run I did was the 10K on Saturday. Big Mistake. I should\'ve gone for a couple, stayed loose, and kept my body ready.
What else? I didn\'t eat enough the day/night before. My body wasn\'t fueled up enough - no energy stores! When I was pushing and demanding my body to give more, there wasn\'t much gas in the tank to do it with!
I didn\'t hydrate enough the day before. I keep talking about how important hydrating is and I keep falling short when it counts the most. Before the Falmouth Road Race I hydrated the crap out of myself - I had to run to the restroom constantly. This time? Not so much.
I didn\'t re-fuel mid-race. I got my body used to getting some fuel around mile 3 or 4 when I\'m pushing hard on a 6+ mile run. A Gu gel or an energy block or something. I didn\'t do that this time. That was a big mistake - looking at my mile splits and remembering how I felt...those last three miles suffered greatly. I was working much harder and achieving a slower time. My first mile felt effortless and I had an 8:04/mi split...my last mile I felt like I was pushing to the limits and I got 8:38/mi split...
SO - what did I learn? Follow my own advice and don\'t get lazy pre-race. You have to maintain your body and keep it prepped and ready. If you don\'t, your performance will suffer. I DID have fun, don\'t get me wrong...I\'m just a little disappointed because I REALLY wanted to break 50 minutes. That\'s ok...I might be able to do it next Sunday in the Firefighter\'s Memorial 10K.
What About The Burpee Challenge?!
In order to kick-start fundraising for The V Foundation I issued a challenge - for every $5 donated by the time I finished the race I would do one burpee (see the original challenge here). By the time I finished, $135 had been donated, equaling 26 burpees. I decided since it was ONLY 26...I would do full rather than half burpees. I regret this choice. You can\'t see it in the video, but Megan shook her head at me when I said I was doing fulls...I didn\'t get why then, but I do now. As you watch be aware that - yes, I know - my form starts to suck around #16. That\'s what I get for doing 26 full burpees after killing myself on a 10K.
And after that nonsense I went home and did a T25 double workout - Lower Focus then Ab Intervals. YIKES!
There is still time to donate! Please check out the \"Do It For The V\" article to read more about what The V Foundation is and why I\'m fundraising. If you\'d like to make a contribution, please visit my page at http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13. I thank you in advance for your contribution!
![](\"http://1.bp.blogspot.com/-NuhQUlHwMDs/UlQVqW9rn5I/AAAAAAAAB3o/qCPEK39CaAE/s320/sponsorsbackcanal.jpg\")
I\'d like to thank my sponsors on this race for helping make it possible! MOCEAN Cape Cod was the Bodywork Health & Wellness, Anytime Fitness (Falmouth/Mashpee) and Innerglow Yoga for their help and support! Please visit the Sponsors page to check them out and the rest of my sponsors as well!
Don\'t forget to check out the Facebook page and follow the Twitter for more updates (only full articles go here - there\'s lots more available)!
title sponsors - they got me into this race in the first place! I\'d also like to thank
Just remember - if I can do this...anyone can!','Canal Run 10K/Burpee Recap: Lessons Learned','','publish','open','open','','canal-run-10kburpee-recap-lessons-learned','','','2017-01-18 07:46:34','2017-01-18 12:46:34','',0,'http://50.87.248.94/~sothisj4/?p=95',0,'post','',0),(695,1,'2017-01-15 08:05:39','2017-01-15 13:05:39','Another race run, more lessons learned. Honestly, every time I go out there and run a race I learn more about myself, my body, and what to/not to do. If I can save someone having to learn some of this stuff the hard way, “So THIS Is Fitness…” has done its job. Saturday was the Canal Run For The Troops 10K and the Burpee Challenge that I issued (video is in this article!) - let\'s get right down to it and go over how it went, what I definitely did wrong to screw myself, and what I\'m going to do next time to save myself a LOT of pain and frustration.
SO - Canal Run For The Troops 10K...that was FUN! The course was nice - a flat course along the Cape Cod Canal. The weather started out kind of so-so, but it ended up getting sunny and being a nice day! For those who missed it in previous articles, the event was put on by Cape Cod Cares 4 The Troops - and everyone\'s entry fee went to help pay for postage for care packages for our troops overseas. Considering my \"little\" cousin Joshua is out there putting his life on the line, I can appreciate what they\'re doing here.
This race was special for a couple of reasons as well - for one, it was the day after my 25th birthday, and as soon as it was over I went home and enjoyed the company of some family, friends, and Delta Chi brothers I haven\'t gotten to see in a long time. On top of that...MEGAN RAN WITH ME! And by \"ran with me\" I mean she was running the race. We laugh about it, but I do have a tendency to zoom away. It\'s nice, though, because I get to see her cross the finish (she\'s really not all that far behind me, and I\'m always damn proud of her).
As far as results - I came in at 55:51 (RunKeeper tells me I was doing 8:46 min/mile). I was 37th out of 89 10K runners and 3rd of 4 in my age group (2nd of 4 in my age group was a full minute/mile faster - I don\'t feel bad about that). I have to say...overall I think I could\'ve done better. I\'m a little disappointed because I have made better time in my own neighborhood with much more hill. I know I did a number of things wrong that, in the end, screwed me. I broke my own rules! I find that ironic considering I posted an article about race beginner do\'s and don\'t\'s right before I broke exactly those rules.
SO - How did I screw up?
For one, I didn\'t run at all during the week leading up to the race. I did a 10 mile run on sunday and the next run I did was the 10K on Saturday. Big Mistake. I should\'ve gone for a couple, stayed loose, and kept my body ready.
What else? I didn\'t eat enough the day/night before. My body wasn\'t fueled up enough - no energy stores! When I was pushing and demanding my body to give more, there wasn\'t much gas in the tank to do it with!
I didn\'t hydrate enough the day before. I keep talking about how important hydrating is and I keep falling short when it counts the most. Before the Falmouth Road Race I hydrated the crap out of myself - I had to run to the restroom constantly. This time? Not so much.
I didn\'t re-fuel mid-race. I got my body used to getting some fuel around mile 3 or 4 when I\'m pushing hard on a 6+ mile run. A Gu gel or an energy block or something. I didn\'t do that this time. That was a big mistake - looking at my mile splits and remembering how I felt...those last three miles suffered greatly. I was working much harder and achieving a slower time. My first mile felt effortless and I had an 8:04/mi split...my last mile I felt like I was pushing to the limits and I got 8:38/mi split...
SO - what did I learn? Follow my own advice and don\'t get lazy pre-race. You have to maintain your body and keep it prepped and ready. If you don\'t, your performance will suffer. I DID have fun, don\'t get me wrong...I\'m just a little disappointed because I REALLY wanted to break 50 minutes. That\'s ok...I might be able to do it next Sunday in the Firefighter\'s Memorial 10K.
What About The Burpee Challenge?!
In order to kick-start fundraising for The V Foundation I issued a challenge - for every $5 donated by the time I finished the race I would do one burpee (see the original challenge here). By the time I finished, $135 had been donated, equaling 26 burpees. I decided since it was ONLY 26...I would do full rather than half burpees. I regret this choice. You can\'t see it in the video, but Megan shook her head at me when I said I was doing fulls...I didn\'t get why then, but I do now. As you watch be aware that - yes, I know - my form starts to suck around #16. That\'s what I get for doing 26 full burpees after killing myself on a 10K.
And after that nonsense I went home and did a T25 double workout - Lower Focus then Ab Intervals. YIKES!
There is still time to donate! Please check out the \"Do It For The V\" article to read more about what The V Foundation is and why I\'m fundraising. If you\'d like to make a contribution, please visit my page at http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13. I thank you in advance for your contribution!
I\'d like to thank my sponsors on this race for helping make it possible! MOCEAN Cape Cod was the Bodywork Health & Wellness, Anytime Fitness (Falmouth/Mashpee) and Innerglow Yoga for their help and support! Please visit the Sponsors page to check them out and the rest of my sponsors as well!
Don\'t forget to check out the Facebook page and follow the Twitter for more updates (only full articles go here - there\'s lots more available)!
title sponsors - they got me into this race in the first place! I\'d also like to thank
Just remember - if I can do this...anyone can!','Canal Run 10K/Burpee Recap: Lessons Learned','','inherit','closed','closed','','95-revision-v1','','','2017-01-15 08:05:39','2017-01-15 13:05:39','',95,'http://sothisisfitness.com/2017/01/95-revision-v1.html',0,'revision','',0),(96,1,'2013-10-04 03:53:00','2013-10-04 07:53:00','OK - this is short and sweet. I\'m gonna try to up the ante and get some donations in for The V Foundation for Cancer Research. After crossing the finish line I will do one half-burpee for every $10 donated to The V Foundation on my online fundraising page from now until 10 AM Saturday 10/5/13. See the video below if you don\'t know what a burpee or half-burpee is. I will count the $45 already donated, so I\'m starting with 4 burpees. Let\'s make this happen!
We\'ll be getting video proof which I\'ll post by Monday.
Wanna see me do burpees after running a 10K? Visit http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13
If $100 is donated, 10 burpees, if $1,000 is donated...100 burpees.
Make me regret this. ','Canal Run Burpee Challenge','','publish','open','open','','canal-run-burpee-challenge','','','2017-01-08 11:09:14','2017-01-08 16:09:14','',0,'http://50.87.248.94/~sothisj4/?p=96',0,'post','',0),(97,1,'2013-10-02 15:55:00','2013-10-02 19:55:00','A friend (who is probably reading this!) posted on Facebook that she had signed up for her first 10K. My first thought was \"AWESOME! Good for you!\" and I immediately sent her a message to start talking about it. As we talked a little, I reflected on my first 10K and how much I learned from it - it dawned on me that not only could I have benefited immensely from knowing then what I know now, but others who are getting ready for their first race could benefit too! My first 5K and 10K both taught me a lot, and they are very different kinds of races!
SO, in the spirit of Hump Day, let\'s talk about some do\'s and don\'t\'s to help you get over the hump of your first race(s)!
When I started running this past March, I dove right in. Megan and I talked about it and figured hey, we got through P90X, we did Insanity...why couldn\'t we run? We went...and I went farther than I probably should have...and finished having gone 3.2 miles. I\'m not exaggerating when I say I had never \"gone for a run\" before that. I figured if I could do that, I could do a real 5K race - same distance!
So Where Do I Start?
![](\"http://3.bp.blogspot.com/-0qLX-CaSKJk/UkwnWfqQMQI/AAAAAAAAB0A/D2gUoWoaEg4/s400/Aug2_Run4Ke_photo.jpg\")
Do A 5K!
I will be so bold as to say anyone can run a 5K. If you can run, you can do a 5K. Either it\'s a challenge and you push yourself to finish, or it\'s a piece of cake and you push yourself to break your best time. Either way, you can do it! If it\'s going to be more on the \"I\'ve never run before\" / beginner side of things, there are LOTS of training schedules out there to get you ready to run that 3.1 miles. I recommend using Runkeeper (if you have a smartphone / device that can use the app) - you can either track your runs doing your own thing or you can choose a training plan developed to help you be your best!
Did the 5K? How about a 10K?!
If you\'ve overcome the challenge of your first 5K and feel like you can go farther, why not find and register for a 10K? A 10K is 6.2 miles - twice as long as a 5K. It might not seem like that much of a difference, but running a race is a whole different animal after the first 3 or 4 miles. A 10K can give you new challenges to overcome, including pacing yourself, staying hydrated and fueled, dealing with hills and inclines, and much more. If you have successfully completed a 5K I highly recommend finding a 10K to do.
What about those do\'s and don\'t\'s?
I mentioned I learned a lot from the first couple of races I ran - I have some hot tips that I really wish I had known going into my first 5K and 10K. Some of them might seem obvious to you, but I didn\'t realize the importance of some of them until it was too late.
![](\"http://1.bp.blogspot.com/-EyG-EtXTV7Q/UkwwMl-zNwI/AAAAAAAAB0Y/XxDH6qbPC6g/s400/IMG_20131002_103549.jpg\")
Rule #1 - HYDRATE!
I CANNOT stress this one enough! Hydration (drinking water) is INCREDIBLY important. Not properly hydrating before and during a race can leave you cramped, panting, and
struggling through what should have been a piece of cake. Properly hydrating is SO important I had been considering writing an article entirely dedicated to it, but even if I do follow through with that, it needs to be mentioned here. The average person should be drinking 8 glasses of water a day. I know we\'ve been beat over the head with that our whole lives...prior to this whole fitness thing I never really understood just how important it really was.
How do I know if I\'m getting dehydrated?
Your body is mostly made up of water - as you sweat that water leaves your body. When enough water leaves your body, you start feeling thirsty and your mouth might get dry. As you get more dehydrated, you might get a headache (I do), you\'ll eventually get cramps, and you might get nauseous. If you get dehydrated enough you can pass out and have a real medical issue.
Bear with me here. One of the easiest ways to tell how hydrated you are at any given time is the color of your urine. Think about it - urine is your body\'s way to get rid of what it doesn\'t need - the water component of it is more or less a vehicle to get rid of the waste. If you\'re dehydrated, there\'s less fluid in your body. If your body has less fluid to spare, it\'s going to get rid of that same amount of waste using less water, so it\'s going to be more concentrated and thus, a darker/more saturated color. If your body is well-hydrated, there\'s a lot of fluid in there to spare and your body will use more fluid to flush out the waste - thus less concentrated and a lighter color. The clearer the urine, the more hydrated you are.
So how do I stay hydrated?
Easy - DRINK WATER! It\'s that simple and that difficult. I drink on average about 20 glasses of water a day. That green water bottle? It\'s a 1 litre Camelbak Eddy. I drink about 4 or 5 of those a day. Yeah. Water is just about all I drink. I used to drink almost that much diet soda each day, but then again I was also 300 lbs. If you find drinking that much water is a challenge try easing yourself into it with flavor. Add fresh citrus fruit to your water - lemon, lime, orange...not only does it add some flavor to your water but you get some vitamins out of it! Eventually you can use less and less fruit until you can just drink regular water! The calories from the fruit you squeeze into your water is going to end up being negligible, so go for it!
Rule #2 - Eat Breakfast!
Breakfast is the most important meal of the day, and race day is no exception. The longer the race, the more important it is to eat something before the run. Race-day nutrition can be the difference between a strong run with sustained energy or huffing, puffing, and crapping out. There\'s lots of products out there designed to help you before and during your run like Gu gels, sport beans, chomps, blocs, etc. Find what works for you and stick with it! They\'re all made from fast-absorbing and easy to break down carbs/sugars to give your body the juice it needs to get through the race. I like to start my race-day morning with a combination of those and some fruit. To each his own.
![](\"http://1.bp.blogspot.com/-S8T25BkizJ4/Ukw9jfMar6I/AAAAAAAAB04/5Oio-1xj_S4/s400/2.jpg\")
Rule #3 - Test your playlist before the race
This one only applies if you listen to music during your runs. I do. You can see \"The Music While Running Controversy\" to see exactly how I feel about the topic. If you DO listen to music while you run, be sure to test out your playlist on a run before the actual race. The wrong music can make you go too fast or too slow, mess up your pace mid-stride, and just all around lead you to a bad time. Find what works and stick with it - always best to test it out. Check out my running playlist (tested) here.
Rule #4 - TRAIN!
Training is about learning your pace, testing your limits, and improving both. Do shorter runs to see what kind of pace you can reach, how fast you can go, and what your stride is. Do longer runs to see if you can maintain that pace over a longer distance. Do some REALLY long runs once a week to push your limits, increase your stamina / endurance, and ultimately be able to run farther. Training is a learning experience, and it IS very important. Try and fail. Experiment. Do hills some days and flat courses other days. Map it out ahead of time - know where you\'re going and when to turn around and go home. Give yourself options in case you decide to run a longer or shorter distance when you\'re already out there. Get the most out of your training so you\'re ready for that race! There are lots of training programs for every different race distance - if you\'d like help finding a good one reach out with the contact form at the bottom of the page!
Rule #5 - PACE YOURSELF! Run Your Own Race.
![](\"http://3.bp.blogspot.com/-rAJ1GVTsFm4/Ukw3AEc2Q0I/AAAAAAAAB0o/CjcKl-NFShg/s400/runyourownrace.jpg\")
This one I learned the hard way. When you go and do a race, it can get very competitive. There\'s lots of people out there, you\'ve got the adrenaline pumping, you\'re antsy...and once you cross the starting line you just want to shoot off like a rocket and GO. That\'s a bad idea. My first 5K I shot off like a rocket - I broke out of the pack early and tried to beat everyone. I was able to maintain it and go hard the whole time...but it was only 5K. I tried to do the same thing on my first 10K...it didn\'t work out so well. There were a LOT more people...hundreds! I tried to bounce from open spot to open spot in an effort to break out into open space where I could really run. By mile 4 I was toast. I went SO hard in the first 5K that I had no gas left for the second 5K. I was so concerned with going fast and passing people that I didn\'t worry about myself and my own limits/abilities. I paid for it in the end. My time was absolutely awful compared to what it could have been. I learned my lesson and applied it to my Falmouth Road Race run...and what an improvement! I ran my own race and did WAY better than I did during the 10K...better average pace, a stronger run...I felt better...Trust me - this is a lesson you can take to the bank.
Rule #6 - Know The Course And Have A Plan
You should absolutely know the course before race-day. Know the route, know if there\'s hills and if so, how steep/long they are, and overall know what to expect from the course. Knowing the course ahead of time allows you to come up with a plan for your run - where the hard parts are, what parts you need to save some energy for, and where you can turn on the afterburners and just go. If you don\'t know the route you might burn yourself out before a particularly hard hill at the end. Conversely, you could be more conservative than you need to and not achieve your best possible time. You could also, heaven forbid, take a wrong turn! Suffice it to say - know the course and have a plan.
I\'m sure there\'s more to running a race than just this, but these rules are a good jumping off point to help you achieve success in your first race(s)! Take these lessons to heart and learn from my mistakes - I certainly wish someone had told me about these when I was getting ready for MY first race(s)!
What tips would YOU give a beginner? Comment below!
','Race Beginner Do\'s & Don\'t\'s','','publish','open','open','','race-beginner-dos-donts','','','2017-01-15 08:04:42','2017-01-15 13:04:42','',0,'http://50.87.248.94/~sothisj4/?p=97',0,'post','',0),(98,1,'2013-09-30 15:14:00','2013-09-30 19:14:00','Health and fitness isn\'t just about the body. Stay with me here. Mind, body and spirit are all linked together. Your body can be in ultra-marathon shape, but if you don\'t believe you can do it, or you only think you can run a mile and you\'re gonna crap out...guess what\'s going to happen. Each of the three - mind, body and spirit - can affect the other...in a real, visceral way. So why am I getting all philosophical on you?
![](\"http://4.bp.blogspot.com/-lpZzGDSmRDw/UklxuSu68HI/AAAAAAAABzM/9XVoe1Kvomk/s320/stress.jpg\")
Stress is one of the WORST things you can do to your mind. If you are constantly over-stressed it can and very well may have a physical effect on your body. On this Motivational Monday morning, I want to have a little chat about stress, and why it is that Rule #1 of your day should be \"DON\'T FREAK OUT!\"
I\'ve thought about a lot of different ways to approach this topic. I suppose I kind of have to be careful because some people tend to get very worked up about things that, when you come right down to it, really aren\'t worth the agitation. I\'m sure you all know someone like that - the people who take everything way too seriously...who tweak and get bent about the most trivial things. Many of us (hopefully most of us) understand what things just aren\'t worth the stress and worry...but what about the things that DO matter? What about the bills, the lack of time in the day, the myriad obligations we have and are responsible for, the mile-long to-do list...it\'s all just so much. Sometimes some of the problems we face seem so insurmountable and the pressure put on us by others is so intense that we don\'t know what to do with it.
I\'ve pulled the definition from Merriam-Webster below:
Stress: a state of mental tension and worry caused by problems in your life, work, etc.
further defined as:
a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation
Mental tension. Worry. When these are amplified and made to be extreme...all it will do is impair your ability to solve issues. Notice in the definition above that stress is defined as a physical (body), chemical (mind), or emotional (spirit) factor. Stress really does affect you mind, body and spirit...the dictionary even says so! No matter which one of the three stress-factors you are experiencing...it will carry over to the other two areas. If you are physically strained your mind will believe you can\'t do it. If your mind believes you can\'t do it your spirit can be broken. If your spirit is broken, your body won\'t respond to its full potential. It\'s a cycle that can be hard to break out of.
![](\"http://2.bp.blogspot.com/-ShlkwbrMBsM/UkmR8CRRK2I/AAAAAAAABzs/nolqIInyGWw/s320/killer-stress.jpg\")
img from PBS.org
I was having a conversation with a like-minded co-worker the other day about this topic, and we agreed on something - stress isn\'t worth it. Getting stressed out about all the bills you have to pay and your lack of funds to pay them with doesn\'t magically make your paycheck bigger. Getting stressed about how you don\'t have enough time to accomplish everything you need to doesn\'t make the clock stop. Stress does not solve problems...it can\'t! Some tension and worry can encourage you to give attention to a problem or to come up with a solution...but excessive worry and tension only serves to cloud you, clutter you, and put you in a kind of mind-lock where you can\'t focus well enough to clearly think and come up with a solution.
Not only does stress not magically solve your problems, it actually creates more. You may become more irritable, you may have a hard time losing weight or even GAIN weight (or lose weight depending on your body). Your hair and nails may become more brittle and prone to breakage and your hair may shed more (ladies...sound familiar?). Stress can make you feel constantly overwhelmed - and if that\'s the case, eventually all this stress can build up and you might blow up on someone. At that point, it might not matter what\'s been stressing you for so long...it becomes about that last straw that broke the camel\'s back - all of a sudden someone who did just enough to send you over the edge is catching an earful (or worse!).
![](\"http://3.bp.blogspot.com/-5xRm--X62SI/UkmI2xKr2oI/AAAAAAAABzc/ChA43RtTfU0/s400/Untitled-1.jpg\")
I thought that quote was pretty relevant in such a situation. \"The time to relax is when you don\'t have time for it\" - Sydney J. Harris
The best advice I can give you is - Don\'t Freak Out! Relax, take a breath, and calm down. Once you do that, you can start to come up with constructive ways to resolve whatever issue you are facing. Sydney J. Harris (an American journalist) had it right! The BEST time to relax is when you feel like you don\'t have time for it. When you are bogged down by stress, scatterbrained, and ready to pop...you definitely don\'t feel like you have time for ANYTHING. That is when you need to stop, breath, and re-focus. If someone tries to tell you that you don\'t care because you aren\'t stressed...brush it off. You don\'t have to be stressed in order to care about something. I would argue that calming down, breathing and relaxing shows you care MORE - you\'re putting yourself in a position where you can actually be productive and use your noggin, right?
The mind is a powerful thing - if you focus your energy in a positive way you can overcome any obstacle, issue, trial or tribulation. You can find a way to pay those bills. You can budget your time, dismiss the unimportant tasks, and get everything accomplished. You can lose 100+ pounds and take back your health, do that pushup not on your knees, climb that mountain, run that marathon...there is nothing you can\'t accomplish!
Just remember to take time, relax, breath, and DONT FREAK OUT.','DON\'T FREAK OUT!','','publish','open','open','','dont-freak-out','','','2017-01-08 11:09:46','2017-01-08 16:09:46','',0,'http://50.87.248.94/~sothisj4/?p=98',0,'post','',0),(99,1,'2013-09-27 13:43:00','2013-09-27 17:43:00','I\'ve been talking a lot about all these road races I\'m doing in the next two months - the 5K (from Sunday), the two 10K\'s, and of course the half-marathon. I\'m fortunate so many companies have signed on to sponsor me - they have made it possible for me to do these races and to continue to do work for a great cause (please be sure to check out the sponsors page and see who\'s helped me out - they\'re all great!). I\'ve only made a small announcement on Facebook, but the big news is -
I\'m fundraising for The V Foundation For Cancer Research!
![](\"http://4.bp.blogspot.com/-f70yhYqH3Mk/UkON7n9SwoI/AAAAAAAABzA/466xqGDiB7o/s400/JimmyVLogo.gif\")
Yes, this campaign of runs is a fundraising campaign, and the fundraising officially started a few days ago. You can visit my online fundraising page here if you\'d like to make a contribution. All of my training, My Story, and My Transformation has made this possible.
So...what IS The V Foundation and why do I (you) care?
The V Foundation\'s mission statement, found on their website, is:
The V Foundation is a charitable organization dedicated to saving lives by helping to find a cure for cancer. The Foundation seeks to make a difference by generating broad-based support for cancer research and by creating an urgent awareness among all Americans of the importance of the war against cancer. The Foundation performs these dual roles through advocacy, education, fundraising, and philanthropy.
The V Foundation was founded in 1993 by former NCAA basketball coach and N.C. State Athletic Director Jim Valvano with the assistance of ESPN. It was announced in a tear-jerking speech at the 1993 ESPY awards (seen below).
Basically, Jimmy V was diagnosed with terminal cancer and wanted to help find a cure. Going through it from the patient side of it, he realized just how slowly cancer research fundraising ended up benefiting the actual patient, so he sought to speed up the process. Jimmy V passed away just two months after his ESPY speech, but 20 years later The V Foundation is going strong, making an impact, and working hard towards realizing his ultimate goal of finding a cure.
So what exactly am I doing to help?
I am running four races to raise awareness and raise money for The V Foundation. One of them has already happened, the other 3 are all in the month of October.
9/22/13 - Tavern to Tavern 5K - Cambridge, MA (finished 200/722 - time: 23:51 - 7:45 min/mile)
10/5/13 - Canal Run For The Troops 10K - Buzzard\'s Bay, MA
10/20/13 - 31st Annual Boston Firefighters Local 718 Memorial Road Race 10K - Dorchester, MA
10/26/13 - Cape Cod Marathon Half - Falmouth, MA
I\'m currently fundraising through word of mouth and online through social media. You can, again, reach my online fundraising page here:
http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13
I\'m in the process of brainstorming a fundraising event to hold locally. More on that soon (I hope!).
Why The V Foundation?
I know there are a million charities out there I could be fundraising for and some people have asked me how/why I chose The V Foundation. The answer is very simple: My college fraternity - The Delta Chi Fraternity, Inc. - partnered up with The V Foundation in 2006. Almost every philanthropy event I did as an undergraduate member of my Chapter was to benefit The V Foundation...needless to say I had a lot of exposure to it and what it stood for. After raising over $2,800 for Dana-Farber through my Falmouth Road Race run, I thought it\'d be nice to do something similar for the first charity I ever really worked with and that I had such ties to. All money raised through this campaign will be donated to The V Foundation on behalf of The Boston Area Alumni Chapter of Delta Chi.
So why should I care? And why should I contribute?
These days it seems like everything causes cancer. We\'re figuring out every day that something else we\'ve gotten used to can give us cancer! Even some of those who do their best to avoid carcinogens can be struck by the disease, and unfortunately, nearly everyone has a friend or family member who has been touched by some form of cancer. Cancer has stumped the world\'s top scientists for years, and the research necessary to learn more and figure out how to beat cancer takes a lot of time, training and equipment which, of course, costs a lot of money. By contributing to fundraising for organizations like The V Foundation, we can help build up the funds needed for grants to help researchers who are working so hard to find a cure.
Please help me make this a successful fundraising campaign!
On behalf of The V Foundation for Cancer Research and The Boston Area Alumni Chapter of The Delta Chi Fraternity, Inc. I thank you all in advance for your help, support, and generosity! If you have any questions please don\'t hesitate to reach out and ask - Darrell@SoTHISIsFitness.com
http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13','Do It For The V','','publish','open','open','','do-it-for-the-v','','','2017-01-21 09:03:05','2017-01-21 14:03:05','',0,'http://50.87.248.94/~sothisj4/?p=99',0,'post','',0),(698,1,'2017-01-15 08:05:40','2017-01-15 13:05:40','I\'ve been talking a lot about all these road races I\'m doing in the next two months - the 5K (from Sunday), the two 10K\'s, and of course the half-marathon. I\'m fortunate so many companies have signed on to sponsor me - they have made it possible for me to do these races and to continue to do work for a great cause (please be sure to check out the sponsors page and see who\'s helped me out - they\'re all great!). I\'ve only made a small announcement on Facebook, but the big news is -
I\'m fundraising for The V Foundation For Cancer Research!
Yes, this campaign of runs is a fundraising campaign, and the fundraising officially started a few days ago. You can visit my online fundraising page here if you\'d like to make a contribution. All of my training, My Story, and My Transformation has made this possible.
So...what IS The V Foundation and why do I (you) care?
The V Foundation\'s mission statement, found on their website, is:
The V Foundation is a charitable organization dedicated to saving lives by helping to find a cure for cancer. The Foundation seeks to make a difference by generating broad-based support for cancer research and by creating an urgent awareness among all Americans of the importance of the war against cancer. The Foundation performs these dual roles through advocacy, education, fundraising, and philanthropy.
The V Foundation was founded in 1993 by former NCAA basketball coach and N.C. State Athletic Director Jim Valvano with the assistance of ESPN. It was announced in a tear-jerking speech at the 1993 ESPY awards (seen below).
Basically, Jimmy V was diagnosed with terminal cancer and wanted to help find a cure. Going through it from the patient side of it, he realized just how slowly cancer research fundraising ended up benefiting the actual patient, so he sought to speed up the process. Jimmy V passed away just two months after his ESPY speech, but 20 years later The V Foundation is going strong, making an impact, and working hard towards realizing his ultimate goal of finding a cure.
So what exactly am I doing to help?
I am running four races to raise awareness and raise money for The V Foundation. One of them has already happened, the other 3 are all in the month of October.
9/22/13 - Tavern to Tavern 5K - Cambridge, MA (finished 200/722 - time: 23:51 - 7:45 min/mile)
10/5/13 - Canal Run For The Troops 10K - Buzzard\'s Bay, MA
10/20/13 - 31st Annual Boston Firefighters Local 718 Memorial Road Race 10K - Dorchester, MA
10/26/13 - Cape Cod Marathon Half - Falmouth, MA
I\'m currently fundraising through word of mouth and online through social media. You can, again, reach my online fundraising page here:
http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13
I\'m in the process of brainstorming a fundraising event to hold locally. More on that soon (I hope!).
Why The V Foundation?
I know there are a million charities out there I could be fundraising for and some people have asked me how/why I chose The V Foundation. The answer is very simple: My college fraternity - The Delta Chi Fraternity, Inc. - partnered up with The V Foundation in 2006. Almost every philanthropy event I did as an undergraduate member of my Chapter was to benefit The V Foundation...needless to say I had a lot of exposure to it and what it stood for. After raising over $2,800 for Dana-Farber through my Falmouth Road Race run, I thought it\'d be nice to do something similar for the first charity I ever really worked with and that I had such ties to. All money raised through this campaign will be donated to The V Foundation on behalf of The Boston Area Alumni Chapter of Delta Chi.
So why should I care? And why should I contribute?
These days it seems like everything causes cancer. We\'re figuring out every day that something else we\'ve gotten used to can give us cancer! Even some of those who do their best to avoid carcinogens can be struck by the disease, and unfortunately, nearly everyone has a friend or family member who has been touched by some form of cancer. Cancer has stumped the world\'s top scientists for years, and the research necessary to learn more and figure out how to beat cancer takes a lot of time, training and equipment which, of course, costs a lot of money. By contributing to fundraising for organizations like The V Foundation, we can help build up the funds needed for grants to help researchers who are working so hard to find a cure.
Please help me make this a successful fundraising campaign!
On behalf of The V Foundation for Cancer Research and The Boston Area Alumni Chapter of The Delta Chi Fraternity, Inc. I thank you all in advance for your help, support, and generosity! If you have any questions please don\'t hesitate to reach out and ask - Darrell@SoTHISIsFitness.com
http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13','Do It For The V','','inherit','closed','closed','','99-revision-v1','','','2017-01-15 08:05:40','2017-01-15 13:05:40','',99,'http://sothisisfitness.com/2017/01/99-revision-v1.html',0,'revision','',0),(100,1,'2013-09-23 18:43:00','2013-09-23 22:43:00','It\'s been a mind-blowing couple of weeks for me. Within the last few weeks so much has happened…finished Body Beast, broke 190 lbs, got heavy into yoga, blowing away PR after PR running...I’m ecstatic to say the least! Then yesterday, I ran the Tavern to Tavern 5K and completely shattered my last 5K time and my expectations for the day.
But why? How?
I decided that everything I had done and accomplished so far wasn’t good enough.
![](\"http://2.bp.blogspot.com/-NHMrwIggMeA/UkCLYx8pc9I/AAAAAAAABs4/QZEKAlJkrwU/s320/IMG_20130923_142231.jpg\")
On this beautiful Motivational Monday Morning I want to talk about the words “good enough”. This is partly a Tavern to Tavern 5K recap and partly a breakdown of that phrase so many people use and can’t break past. The last few weeks has really made me think about those two simple words…it’s time for everyone else to think about it too.
So, let’s start with The Tavern to Tavern 5K Recap
![](\"http://4.bp.blogspot.com/-LV4wa-cA8XM/UkB9Gbsru8I/AAAAAAAABr0/qwdCIuj53fw/s400/1231348_10202120953334306_1168709344_n.jpg\")
This was a fun race! There were 722 runners total – male, female, young, old…a good mix of people to make things interesting. Apparently the race organizer had a hell of a time – due to construction in Cambridge he had to re-map the course route 17 times in the last week or two. Poor guy! I’m sure he had to deal with the hardcore runners who were all bent out of shape that they didn’t know the EXACT course layout, etc etc. I was a little bummed because I was expecting a flat course, but it didn’t really matter in the end – I had fun anyway. Isn’t that the important part? The course ended up being a kind of lollypop loop – out along one street, took a right and did a loop, eventually came back to the street we started on, ran past where the starting line was and went through the finish line “chute”. There were definitely some hills on the course but overall I feel like I was able to power through it. I had to remind myself to do my own thing, don’t worry about everyone passing me. I don’t care HOW fast I was able to go yesterday…there’s still going to be someone faster than me. I mean…the top finisher came in at a little over 15 minutes…are you kidding me? Yeah, I can deal with people passing me. I think that’s what saved me – if I had let it get to me and tried to go even harder I’m pretty sure I would’ve crapped out.
![](\"http://3.bp.blogspot.com/-XJ-flzUBvbo/UkB8Ll7JswI/AAAAAAAABrU/77U_x4xLA_s/s400/BUxrbugCUAA659B.jpg+large.jpg\")
There was a great post-race party too! Sam Adams / Boston Beer Company sponsored the party so there was free Sam Boston Lager and Curious Traveler summer shandy. Pretty fantastic if I do say so myself. The race organizer was also giving away a TON of swag, so that was pretty cool. Ended up getting this year’s shirt, both a regular and performance version of last year’s, plus pint glasses! Whoever says they don’t care about the t-shirts at a road race is either lying or has too many t-shirts. Get it in a medium and give it to me if you don’t want it. Hah.
![](\"http://1.bp.blogspot.com/-NQEA-axNYMw/UkCEZBKDIsI/AAAAAAAABsY/uD5yXx8TRlU/s400/1237114_10202121000975497_566356172_n.jpg\")
Thanks again to Flex Appeal Sports Nutrition for sponsoring me!
So what about this “good enough” thing?
Well, that’s why I feel I can combine the “Motivational Monday” article I wanted to write and my recap of the race…they go hand in hand. In yesterday’s race I was reaching for the sky and shooting for breaking 25 minutes. Considering I ran a 5K in my neighborhood in 26:30…I thought knocking a minute and a half off was a good goal. And what ended up happening?
I broke 24 minutes instead.
![](\"http://2.bp.blogspot.com/-IRo5zBpW3mw/UkB8lfUNE0I/AAAAAAAABrk/NzahWKonSSo/s400/1235198_10202121317063399_705503009_n.jpg\")
It made me stop and double-check the LED time clock at the finish…”did that really happen?” – I SMOKED the time I was aiming for…absolutely smashed it. I finished in 23:51 (in the above pic I had actually already crossed - can\'t tell from the angle). Many people would think that kind of progress was plenty good enough and would be completely satisfied with where they had gotten. They’d understand that it was only 5K and perhaps that pace (roughly 7:40 min/mile) might be a bit too fast for a longer race, like a 10K or 5 miler and they’d be OK with that.
I am not OK with that answer.
Don’t get me wrong, I’m THRILLED with my performance yesterday! Absolutely, positively pleased as punch that I went that fast and shattered my previous Personal Record (which, by the way, I only set within the last couple weeks).
But why stop there?
I was having a conversation with a co-worker the other day – she runs, she’s kind of a fitness person…and she said something that stuck with me. It went something like “I see all these other people and I think to myself – I’m doing better than a lot of these other people…that’s good enough for me.” – I didn’t really know what to do with that. She was basing her goals on her opinion that she was in better shape than a lot of other people and thus, didn’t need to go any further. I don’t get it. For me…it’s not about anyone else. It’s about me, and being better than I was yesterday. There’s no such thingas “good enough”…it doesn’t exist. It doesn’t make sense.
![](\"http://2.bp.blogspot.com/-6rEQeEg7cYg/UkB9lXJ9sFI/AAAAAAAABr8/kJOrWRcfqaQ/s400/1238298_10202121315423358_1213095490_n.jpg\")
As far as I’m concerned, fitness should be about constant improvement of oneself. Continue to reach higher, go farther, run faster, lift heavier, improve your physique…continually become a better you. “Good enough” is an excuse to stop. “Good enough” is (no offense) the lazy man’s way out. It’s a cop-out, and I think it opens the door for “I Don’t Feel Like It Syndrome” to set in. Why should where you’re at be “good enough”?
You have not yet reached the mountaintop.
Over time, yes, progress will slow down. Your improvements will become smaller and will take more time to achieve. That’s OK. I’m losing weight much more slowly now than when I started, but I also don’t have 100 lbs to lose anymore. I’m increasing my weights a bit more slowly now, but I’m not weak and wimpy anymore. I’m reaching farther in my stretches a bit more slowly now, but I can already reach pretty far.
It’s all relative.
After a while, these things happen more slowly and after more work because…well…you’re already doing so well! Take that as another measure of success! I CAN’T lose weight at the rate I used to…because I don’t have that much left TO lose! Don’t lose faith once you get “pretty good”, and don’t let “pretty good” become “good enough”. “Pretty good” can still become “really good” and “really good” can become “wow, I’m impressed”! Continue to work hard and test your limits. Fitness is about how you stack up against Yester-You. Continue to become a better you. It’s not about anyone else, it’s not about how many people you’re going faster than, and it’s not about how many people you’re generally better off than. It’s about you, you and only you. I finished 200th out of 722…that’s pretty good! Next time I’m sure I’ll do even better. There’s no such thing as “good enough”. Don’t forget…
![](\"http://2.bp.blogspot.com/-on0raOkOfKw/UkCD6qvrWnI/AAAAAAAABsQ/mivtaY_ZUEA/s400/yesteryou.jpg\")
You can always keep improving. Get it. ','What Is \"Good Enough\"? + Tavern2Tavern5K Recap','','publish','open','open','','what-is-good-enough-tavern2tavern5k-recap','','','2017-01-18 07:46:48','2017-01-18 12:46:48','',0,'http://50.87.248.94/~sothisj4/?p=100',0,'post','',0),(101,1,'2013-09-16 15:00:00','2013-09-16 19:00:00','Now that I\'ve undergone such big changes and my body has transformed so much, I\'ve gotten a better understanding of both my pre-fitness mindset and my current boundaries and limitations. The funny thing is...they go hand in hand.
![](\"http://3.bp.blogspot.com/-3SC41-blrdg/UjZyBZdbFTI/AAAAAAAABo8/OH1Y1xygKTY/s400/idontthinklimits.jpg\")
On this Motivational Monday morning, I want to have a (relatively) brief and (per usual) candid chat about knowing yourself, being in touch with your body, and learning your limits. I hope many of you will come to find what I did - it\'s all in your head.
When I was 300 lbs part of what was holding me back was The Fear Monster. I was afraid to get up and go, I was afraid of failure. I wasn\'t really sure what my physical limits were...where my boundaries lay...but I figured the bar was pretty low. I knew how easily I got winded and I wasn\'t too keen on finding out just how little I could really do. So I just assumed I was pretty limited in terms of physical fitness. No running a mile, no heavy lifting, no endurance to speak of...nothing.
Then I started getting fit. I started pushing it, going until exhaustion...and then continuing. This was a big step for me...I had never tested my boundaries...never challenged my limits. But I had to get through the workout. I had to keep up with the people in the video. I had to look impressive for Megan or at least look like I was making progress. Slowly but surely the little victories came...I could do regular push-ups instead of on my knees...I could do the jump a little between lunges instead of having to step quickly through them...progress is progress, right? Slowly, I kept getting better. I even tried going for a run!
Then Something Happened Last Week -
I finished Body Beast...and I started getting onto my endurance training calendar for the half-marathon I\'m running. I went out for a run, and decided to do a fast 5K. Just go and see what I can do. I was cookin\'. I got back home and crossed my little \"finish line\"...and Runkeeper\'s audio cues came on when I \"stopped\" the run - my pace had drastically improved. I\'m not talking like baby steps progress, good for you, rah rah rah...I\'m talking WHOA...who kicked on the afterburners? I got 8:22 min/mile average - that\'s about a minute and a half off my usual mile time. I had no idea how I went that fast or maintained that pace over 3.1 miles...but I did it.
The Next Day I went on a longer run - I had planned on 8 miles but only had time for 5, so I went. As I was running I heard my Runkeeper audio cues over the music of my playlist...telling me 9:15 min/mile, 8:56 min/mile, 8:57 min/mile...um...EXCUSE ME? I was doing it again! This time, I was going farther...could I maintain that past the 3 mile mark? Was it possible?
YES! I did 5.06 miles in 44:36. That\'s an average pace of 8:49. You\'ve got to be kidding me! The bottom line here is...my initial perceptions have gone out the window...totally shattered. My boundaries have been pushed off a cliff. I don\'t actually know what my limits are now, but I\'m convinced I can continue pushing them and improving. People like to say \"no, that\'s impossible\" \"no, there\'s no way I can do that\". Nonsense. One of my favorite quotes out there...is about the word \"impossible\".
![](\"http://3.bp.blogspot.com/-dI0SobW7TAw/Ue14lv4J6TI/AAAAAAAAA-4/FdU2N0hF-IY/s1600/impossible-is-nothing1.jpg\")
\"Impossible is just a big word thrown around by small men who find it easier to live in the world they\'ve been given than to explore the power they have to change it. Impossible is not a fact, it\'s an opinion. Impossible is not a declaration, it\'s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.\" - Muhammad Ali
We create our limits in our minds. I firmly believe that, given time and training, anything is possible. Our bodies are amazingly adaptable and will take as much as we are willing to throw at them. The human body can morph from 300 lbs and sedentary to 160 lbs and running ultramarathons. The body will learn to do what you tell it. If you just take the time and train, you can do anything. That\'s how professional body builders get so huge. That\'s how these people who run 100 mile races get that kind of endurance. That\'s how I got where I am. I whole-heartedly believe that, and I hope others will come to figure it out as they too push their limits and learn their potential.
The mind is an incredibly powerful thing - if you believe you\'re sick, and you believe it hard enough, your body will manifest that and you\'ll get sick (it\'s an actual medical thing). If you believe you can\'t do something, you simply won\'t be able to. If you believe that you can\'t run, you will never make it past the first mile. But if you let go of the mental roadblocks you\'ve created for yourself and just...well...try...you\'ll be amazed at the things you can accomplish. In the last week I have had so many personal milestone accomplishments...its like all of a sudden I broke through to a new place. My body is more flexible, I found core strength I didn\'t know I had, I can run faster...all because I just let go of all the mental roadblocks and limits that I thought I had.
Lose your limits.
I challenge you not to focus on what you can\'t do, or what you think you can\'t do...but to work on being better than you were yesterday. Reach a little farther, go a little faster, experiment with a little more weight...you\'ll find that over time, as you try harder and harder, you will go farther and farther. You will shatter your own perceptions of your ability. No matter how out of reach something might seem, just remember -
![](\"http://2.bp.blogspot.com/-r6QzF3n9mDs/UjcbDB-Z99I/AAAAAAAABpQ/ZHY68-GNkdE/s400/giventime.jpg\")
It won\'t come to you...you have to work for it. So get out there and GET IT!
','Lose Your Limits','','publish','open','open','','lose-your-limits','','','2017-01-20 16:45:51','2017-01-20 21:45:51','',0,'http://50.87.248.94/~sothisj4/?p=101',0,'post','',0),(102,1,'2013-09-13 14:51:00','2013-09-13 18:51:00','Another program finished, another round of \"after pictures\" and measurements. I\'m pretty stoked, not gonna lie. This is the reward after every workout program...results. There is nothing quite like seeing the fruits of your labors. I usually just post a bunch of pictures on Facebook and call it a day, but I decided, this time, to do my \"after recap\" in the form of an article talking not just about my results, but the program itself.
![](\"http://2.bp.blogspot.com/-s8-PBkyzqLE/UjMAdRdJyBI/AAAAAAAABkI/iwt6E6GtaWc/s400/timthumb.jpg\")
So, I\'ll dive right into my results (since that\'s the best part!) then cover a little bit about Body Beast.
Results (only listing changed measurements):
Weight - 188 lbs (from 197.8)
Biceps - 15 in. (from 13.8!)
Waist - 32 in. (from 34)
Chest - 39 in. (from 40.8)
Thighs 23.5 in. (from 25.3)
Calves 17.5 in (from 18)
Neck and hips stayed the same, but I wasn\'t really expecting any movement there - tough for those to get any smaller. Overall...wow! More fat was cut all over, and my biceps blew up! Now...before we delve into this...take a look at what those kind of changes look like when done by building muscle while at the same time cutting fat -
All I can say is...wow! A year makes a big difference, huh? So how about some from before and after just this program? (blue shorts are after, neon are before)
So, what happened?
I tried to eat in such a way that I would, essentially, be cutting and bulking at the same time - only adding lean mass (muscle) while at the same time burning fat. While it can be difficult to see some of the differences between before and after bodybeast (yellow/black and blue shorts) I think I can safely say...it worked! I leaned out a bit more, cut inches in some places and added inches in others (biceps), and I can see more tone and definition. Could I have added more muscle if I ate differently? Probably. But I was being careful. Having been so big before...I wanted to make sure I stayed on track and didn\'t go back up. I\'m not ready for TRUE bulking (which I\'ll talk about in a later article). I couldn\'t handle it mentally...I\'d get unhappy really fast.
So What\'s So Special About Body Beast?
Body Beast\'s \"thing\" is it uses dynamic set training. Dynamic Set Training changes things up - you do several types of sets:
traditional \"single sets\" (eg. 10 reps x 3 sets)
\"super sets\" (two exercises back to back (eg. 10 reps incline bench then 10 reps incline fly = set 1)
\"giant sets\" (three exercises)
\"drop sets\" (final set is really two - 8 reps heavy weight immediately drop to 8 reps lighter weight)
\"force sets\" (5 sets of 5 reps back to back to back with ~5 sec rest in-between)
It forces your body to work harder, use more muscles, and get bigger. Sagi Kalev, the program\'s creator and the big jacked guy in the video, says that if you do it right and eat right your body has no choice but to get bigger. I\'m inclined to believe him, seeing my results. The program is split into three phases - Build, Bulk, and BEAST. Build gives you a foundation to work up from, Bulk packs on the muscle with heavy lifting focusing on a single muscle group, and Beast is sort of a combination, designed to help you lean out a bit, get some tone and see the definition you\'ve been working for over the past couple of months.
Every workout program out there is all about getting slimmer, tighter, losing weight...if you want to gain weight, build muscle, and get BIG...Body Beast is for you. Next time I\'m ready to bulk and get some serious muscle on...I will be coming back to Body Beast. It\'s a monster!
So Now What?
Now it is time to put away the pre-workout, leave the iron on the rack, and go back to cardio-land. I\'m beginning the serious endurance training for the Cape Cod Marathon Half. I\'ll be doing a combination of running training, yoga and a new BeachBody Program - Focus T25 (from the creator of INSANITY). I\'ll try to post some periodic updates to talk about how that program is.
Just remember - If I can do this, anyone can. That includes YOU.','Body Beast - Results and Recap','','publish','open','open','','body-beast-results-and-recap','','','2017-01-12 15:47:44','2017-01-12 20:47:44','',0,'http://50.87.248.94/~sothisj4/?p=102',0,'post','',3),(103,1,'2013-09-09 14:04:00','2013-09-09 18:04:00','![](\"http://2.bp.blogspot.com/-ycoIyAHdC0k/Ui26pd_QY5I/AAAAAAAABf4/1H4jfoWfW6k/s400/Screenshot_2013-09-09-08-08-14.png\")
There really just aren\'t enough hours in the day. Life is busy! We have so many things we need to get done in 24 hours...and it\'s just not enough. Work, sleep, eat, meetings, chores, errands, meet up with friends...before you know it you\'re overdue on a whole laundry list of things...oh and there\'s the laundry too! I have a whole screen of my phone (multiple homescreens) dedicated to my \"To Do\". That\'s it, right there! That\'s not even the whole list...those widgets scroll. I even have to color-code it to keep it all straight. I\'m sure some of you can relate.
Bottom line is...how are we supposed to be expected to juggle everything we\'ve got going on AND get a workout in? It\'s crazy! What if you work a 12 hour day? What if you\'ve got the kids to worry about? It just. Doesn\'t. WORK.
Well...On this lovely Motivational Monday morning...I\'m here to tell you...We have to make it work. \"BUT HOW?! I just can\'t do it!\" Yes. You CAN. And it\'s not as daunting as it might seem.
OK... I know what you\'re probably thinking.
You\'re probably thinking I have no idea how busy you are, how much you have to get done, and how much this just doesn\'t work for you. Well...that\'s just the thing. It\'s not GOING to work for you. You have to make it work. You have to work. Nothing worthwhile in this world comes easy. Your ideal body is no exception to that rule. It\'s never easy adding something else onto your plate, and that goes doubly so for a commitment of this magnitude. Last August, if I knew what this was going to become...300 lb me probably wouldn\'t have gone for it. 300 lb me would think 188 lb me was insane.
Baby steps.
![](\"http://2.bp.blogspot.com/-NyoeB1EbLPQ/Ui294Hk9WNI/AAAAAAAABgE/SIZWX5yvGYY/s200/pugg-wall-clock__13080_PE040801_S4.jpg\")
What I find is that most people staring a workout regimen in the face aren\'t looking at that big of a picture - they\'re looking at day one. Or week one. They\'re looking at 45 minutes squeezed into their day, or an hour, an hour and a half, even two hours when all\'s said and done getting to the gym, working out, showering, coming home...oh no Darrell...that\'s SO much time I don\'t have!
That\'s the thing...
![](\"http://3.bp.blogspot.com/-mglP1WHNXM0/Ui3AIREn8UI/AAAAAAAABgQ/xF3B2-hc4ns/s320/excuseshappy.jpg\")
If that\'s the mentality...you probably just don\'t want it bad enough yet. I know I know...I don\'t know you, I have no idea what you want...
Truth of the matter is, when you want something bad enough, you will move mountains to make it happen. If not, you won\'t move very far from the couch. I know plenty of people who say they don\'t have time, they\'re SO busy...but somehow find time to watch hours and hours of TV each day...(\"I Don\'t Feel Like It\" Syndrome, anyone?)
The important thing to know is: There is ALWAYS a way to make it work.
So, I\'ve done a lot of talking but I haven\'t told you how yet.
You have to take a good hard look at what you\'ve got going on in your life. Look at your daily schedule. You probably have a LOT of free time that you don\'t even realize you have! My college fraternity - Delta Chi, has a part of their scholarship program dedicated to Time Management - I\'m pulling this directly from that program...because it works. Take a blank weekly schedule like the one below (you can download it from http://www.time-management-abilities.com/printable-planners.html under \"advanced planners\":
![](\"http://2.bp.blogspot.com/-dnK00cAo53o/Ui3CyoO_JKI/AAAAAAAABgc/z-lO4mHExGE/s400/weekly-planner-printable-planner-sample.png\")
Fill it out in order of:
1. Work (include travel time and getting ready...be reasonable)
2. Sleep
3. Meals (including cook time)
We\'ll pause here. All the remaining time, right now, is \"free time\". Yes, I know, you have SO MUCH you need to do...that\'s not free time. Well...here\'s where the next step comes in...Prioritizing.
Yes, there\'s a lot you need to get done. Ok, great. This is the time where you need to decide what is ACTUALLY important. You might surprise yourself. Things like doctor\'s appointments, grocery shopping (gotta have food to eat, right?) picking the kids up from school or bringing them to sports/activities/etc are going to be high priorities. Many of these things likely have to happen at a certain time, so that\'s going to bump them a little higher up on the priority list as well. All of the other little things you need to get done are probably lower priority items. So, let\'s go ahead and put those high priority items on the calendar. So now we have
1. Work | 2. Sleep | 3. Meals | 4. High Priority Items
And the rest is free time. There\'s still probably a good bit of free time left each day, right? It might be occurring at strange times, but it\'s there. This is the part where you can shimmy a workout in.
Yes, I know...you still have SO MUCH you need to get done. That\'s what prioritizing is about. If you\'re still reading this, you\'ve already decided that getting your health and fitness straightened out is a high enough priority that you can shuffle some lower-priority things around. So, let\'s find a convenient place to stick that workout. I like to work out first thing in the morning...energizes me, gives me a boost for my day, gets it out of the way and...frankly...at the end of a long day I\'m worn out and there\'s a good chance I could lose motivation. I recommend you work out as early as you can. The earlier you work out, the more energy you\'ll have and the more successful your workout will be.
So now we\'ve got
1. Work | 2. Sleep | 3. Meals | 4. High Priority | 5. Workout | 6. Low Priority
Now you can fit all of those other lower-priority items into your day. Throughout the course of the week, I\'m sure there\'s enough free time to get everything done that you need to get done. You probably even STILL have some free time left after that! This will even work for the people who work crazy shifts.
Yes, this is not a fool-proof system. There are some people out there who work two jobs, three jobs, are going non-stop, and might not think they have time. Well, these are the people who need to take \"make it work\" to heart. I know plenty of people who will sacrifice something to make the workout happen. Sleep just a little bit less, get up a little bit earlier, go to bed a little earlier or later, take a little less time to eat, get ready for work a little bit faster...You need to look at your schedule once you\'ve gone through the list of work, sleep, meals, and high priority items and think hard about what or how you can shuffle, squeeze or re-arrange to make it work.
I challenge you to stay strong and put the workout into the schedule before the low priority items. The only reason I wouldn\'t count the workout as a \"high priority item\" is because it doesn\'t have to happen at a particular time. High priority items should be the kind of thing that either HAS TO happen first, or has to happen at a particular time (such as a doctors appt., or getting to a business before it closes, etc).
I\'ve gone through a lot of trial and error getting my schedule to work. I\'ve had a lot of ups and downs. Working in a restaurant, my schedule is different week to week...I have to make it work. As I\'ve gone through these 5 different programs I\'ve done, I\'ve gotten a little better at it each time. But, as I get more and more dedicated to my fitness I have to look a little harder at my schedule. I\'ve designed an endurance training schedule for my half-marathon run that is pretty involved...I\'m juggling a workout program, running, and yoga. I have commitments with Delta Chi, my Masonic Lodge, work, my fiancee, etc etc. I\'m making it work. You can too.
In almost every case there is a way to make it work. You just have to find it. If you can\'t, reach out to me at Darrell@SoTHISIsFitness.com and I will do my best to help you figure it out. If you find you\'re having a hard time keeping your priorities straight (or doing the prioritizing in the first place) or want a community to help keep you accountable and share your struggles, please feel free to join the \"So Fit\" Family on Facebook. It\'s a special community within the \"So THIS Is Fitness...\" world where we share our successes, seek support during tough days, seek and share advice and keep each other motivated to be and do our best and get to the goal we\'re all chasing.
Just remember...
![](\"http://3.bp.blogspot.com/-xUySsNkZkb0/Ui3JRUvtscI/AAAAAAAABg4/hrQok_YxeCU/s400/grassgreensweat.jpg\")
','Making It Work - Time Management','','publish','open','open','','making-it-work-time-management','','','2017-01-21 09:03:04','2017-01-21 14:03:04','',0,'http://50.87.248.94/~sothisj4/?p=103',0,'post','',0),(104,1,'2013-09-06 13:56:00','2013-09-06 17:56:00','Ladies and Gentlemen, welcome to my first official product review - FitAid! I\'ve had so many things to talk about that I\'ve kind of just put off reviewing things, but today I have something I\'m really excited to get out there. So...without further ado...\r\n\r\nLet\'s talk about this little drink called FitAID. Long story short, they sent me a 4 pack to try out, I gave it a whirl, and I was very impressed. There\'s a lot to this versatile little drink - I had it before and after both a run and a strength training workout. Now that I\'ve experienced it, I\'m ready to talk about it!\r\n\r\n\r\n\r\n![\"FitAid](\"http://sothisisfitness.com/wp-content/uploads/2013/09/IMG_20130812_132634_341-170x300.jpg\")
\r\nSo...what\'s the deal with FitAid?
\r\nFitAID is not an energy drink - it is a \"synergy drink\" (the company likes to be very clear on this point). The box has lots of artwork and information on it all about the benefits of the drink... including a \"Paleo Friendly\" stamp. I\'m going to cover the \"Paleo\" thing in a future article (EDIT: 3 years later...still haven\'t covered it. whoops), but suffice it to say: it strives to remove everything \"processed\" from your life and bring things back to caveman-basics.\r\n\r\nAs you can well imagine, a hardcore nutrition plan like that would pretty much put the kibosh on most, if not all, pre-workout supplements and energy drinks. Paleo has more or less been adopted as the go-to nutrition plan for CrossFit (which has become massive)...so that left a GAPING hole in the fitness/nutrition world for someone to fill. Lo and behold - FitAID came along.\r\n\r\n![\"FitAid](\"http://sothisisfitness.com/wp-content/uploads/2013/09/IMG_20130812_132656_038-271x300.jpg\")
While there are a lot of great things in this drink,
\r\nwhat I think is just as important is what isn\'t in it. They say this product is 100% natural and they mean it. Right on the top of the box it lists off several things that DO NOT appear in this product: sucralose, aspartame, preservatives, high fructose corn syrup, crystaline fructose, \"artificial anything\". This makes me very happy, and it should make YOU happy too. Why? Who cares? Well, for one, aspartame - an artificial sweetener - has well-known ill-effects on your health, high fructose corn syrup is just bad news, and the general lack of artificial \"anything\" is just great.\r\n\r\nThink about it - your body has to do something with everything you put into it. If you\'re putting artificial things into it, your body has to figure out what to do with it - our bodies aren\'t designed to process artificial things...we force our body to do it. Many of these artificial things we put in our body on a regular basis end up hanging out for a while. Ever hear of someone doing a \"detox\"? More often than not, they\'re trying to flush the remnants of these artificial things out. How about we just don\'t introduce them into our bodies in the first place.\r\n\r\n \r\nSo let\'s talk about what IS in FitAID.
\r\n![\"FitAid](\"http://sothisisfitness.com/wp-content/uploads/2013/09/IMG_20130812_133025_495-300x227.jpg\")
It\'s pretty important to understand what exactly is in this drink that\'s helping to power you through your workout, and helping your recovery after. There\'s a pretty big range of ingredients in here! There are electrolytes and vitamins (like many other drinks contain), there are lots of amino acids (including L-Glutamine, which is HUGELY important for muscle recovery), and there are other things such as glucosamine, tumeric, CoQ-10, bilberry...some of these aren\'t things you generally see in a \"fitness drink\" or a \"pre/post workout drink\", but they are part of an overall supplementation picture that FitAID is going for.\r\nThese ingredients support flexibility, joint health, cardiovascular health, balance, provide antioxidants to your body...I\'ve never seen such an all-encompassing range of body-health ingredients in a drink! Check out the label below:\r\n ![\"FitAid](\"http://sothisisfitness.com/wp-content/uploads/2013/09/91YkeZO8FoL._SL1500_-277x300.jpg\")
\r\nRemember how I mentioned there\'s no aspartame, sucralose, HFCS, etc? So it tastes awful, right? No. It actually tastes really good. How, you ask? It\'s sweetened with Blue Agave Nectar...just 9 grams of all-natural sweetening in this thing. 45 calories total in the drink. Pretty awesome if you ask me.\r\n\r\nActual Experience With The Drink Please?
\r\n![\"FitAid](\"http://sothisisfitness.com/wp-content/uploads/2013/09/IMG_20130821_115725_432-170x300.jpg\")
Take a look at that drink. That\'s right after pouring it into the glass. (Yes, you\'re meant to drink it from the can, I just did it to see the color, carbonation and clarity.) That fizz died down pretty quickly - FitAID is very lightly carbonated to aid with absorption of all the supplements in it. The yellow/orange color is simply a result of the ingredients - there are NO artificial OR natural things added in order to color it. No dyes, no beet juice, no nothing. That\'s just what color it ended up being.\r\n\r\nIf you look closely, you\'ll notice its not crystal clear...it\'s kind of \"cloudy\". The company actually talks about this on its site, saying this is because it\'s so packed with supplements - 2343 mg of supplements and active ingredients, to be exact. They challenge you to ask why other sports performance drinks aren\'t cloudy (they\'re implying its because other drinks aren\'t packed with good stuff, in case you were wondering).\r\nOne of the things FitAID is clear on...
\r\n...is how large an amount of supplements is actually crammed into this little 12 oz can. Most vitamin drinks and sports performance drinks have relatively trace amounts of these things. The levels of concentration in FitAID makes it something you can take before an intense workout and actually feel confident you\'re getting a boost. This drink was designed by former athletes to power people through CrossFit - if it\'s good enough for them it\'s good enough for ANY workout. In case you were worried - there was no sediment in there...while it WAS cloudy, there was nothing floating, no sediment, and nothing separated out...it really was just cloudy because of how saturated with supplements it was. \r\nTASTE?
\r\nIt\'s pretty yummy, I have to say. Kind of a faint orange taste, just sweet enough, not too sweet. They really nailed the taste in spite of all the nutrients they crammed in...most other performance drinks I\'ve tasted are either too sweet or too bitter/chalky...I\'d drink this for taste on an off-day. Can\'t say that about other performance drinks.\r\n\r\n![\"FitAid](\"http://sothisisfitness.com/wp-content/uploads/2013/09/fitaidxfit2-300x125.jpeg\")
\r\nSo How About The Run You Tried It On?
\r\nI was kind of an idiot that day. It was an early afternoon run - I was in an awkward post-breakfast pre-lunch time and I had not eaten enough, mainly because I kept delaying my run being distracted with other things. I also found out about a mile into the run just how dehydrated I was. I felt worn out through my run, had to walk more than usual, and was kind of slow all-around.\r\n\r\nFitAID is probably the only reason I finished the run. It was hot, humid, and I was dehydrated and under-nourished...I shouldn\'t have been able to make it through that. I should have had to walk all the way home. Somehow, I finished. I\'m fairly certain that FitAID is the only reason I actually made it. My muscles weren\'t fatigued (Thanks FitAID) and I had the focus, drive and determination to get it done. My problems were a direct result of being so dehydrated. I had a second FitAID after finishing the run, and I have to say I felt pretty good. After having the second drink and hydrating, it was like the run never happened (in terms of negative effects)...I felt good, great recovery. Chalk up a win for FitAID.\r\n\r\n\r\n![\"FitAid](\"http://sothisisfitness.com/wp-content/uploads/2013/09/fitaidxfit-300x212.jpg\")
\r\n\r\nFitAID During Strength Training?
\r\nI used FitAID before my Body Beast Tempo: Chest & Triceps workout. For those who don\'t know, Body Beast (by Beachbody) is a pretty intense strength training program. Tempo Chest & Tri is all about the tempo with which you do the moves, up and down. You go much slower, which gives a great isolation effect on the muscle you\'re working and ends up making you feel like you\'ve REALLY hammered on that muscle. Oh, and going so slow on the reps...is hard! I took FitAID instead of my usual pre-workout and let me just say... I Felt Like A Champ. I felt the burn, I powered through the struggle, and it felt great.\r\n\r\nTo be honest, though, I was a little wary of going without my traditional N.O. boosting stimulant-filled pre-workout...but I felt great with FitAID! There\'s something to be said for a pre-workout without stimulants...it was a completely different feel to the workout. I wasn\'t working any harder, I was just deriving my power from somewhere else. It felt more...natural. Like I was more in-tune with my body. That\'s a great description of how I\'ve felt with my nutrition plan as a whole, so it\'s nice to experience that in my workout too. I had plenty of gas to get through the workout and the weight I was using didn\'t suffer for lack of N.O. / Stim-filled pre-workout. I had it after the workout as a recovery drink and y\'know what? I\'m not sore today. I feel like I worked out, but I\'m not sore. Chalk up another win for FitAID.\r\nSo...the verdict?
\r\nFitAID is great for runs, it\'s great for strength training...what CAN\'T this little drink do? It\'s loaded up with things your body wants, needs, craves, and even some things it might not know it needs, and there\'s NOTHING in it that you don\'t need or shouldn\'t have. Tastes great, designed to fuel you, and it\'s not CRAZY expensive. My recommendation? Buy this. No, they didn\'t pay me to say that. They just sent me a four-pack to try. Pretty brave of them, considering I could\'ve torn it apart and said it was awful. They must be confident in their product. Now I am too.','Review: FitAid','','publish','open','open','','review-fitaid','','','2017-01-16 19:05:27','2017-01-17 00:05:27','',0,'http://50.87.248.94/~sothisj4/?p=104',0,'post','',12),(578,1,'2017-01-14 00:13:39','2017-01-14 05:13:39','Ladies and Gentlemen, welcome to my first official product review - FitAid! I\'ve had so many things to talk about that I\'ve kind of just put off reviewing things, but today I have something I\'m really excited to get out there. So...without further ado...\r\n\r\n \r\n\r\nLet\'s talk about this little drink called FitAID. Long story short, they sent me a 4 pack to try out, I gave it a whirl, and I was very impressed. There\'s a lot to this versatile little drink - I had it before and after both a run and a strength training workout. Now that I\'ve experienced it, I\'m ready to talk about it!\r\n\r\n\r\n\r\n\r\nSo...what\'s the deal with FitAid?
\r\nFitAID is not an energy drink - it is a \"synergy drink\" (the company likes to be very clear on this point). The box has lots of artwork and information on it all about the benefits of the drink... including a \"Paleo Friendly\" stamp. I\'m going to cover the \"Paleo\" thing in a future article (EDIT: 3 years later...still haven\'t covered it. whoops), but suffice it to say: it strives to remove everything \"processed\" from your life and bring things back to caveman-basics.\r\n\r\nAs you can well imagine, a hardcore nutrition plan like that would pretty much put the kibosh on most, if not all, pre-workout supplements and energy drinks. Paleo has more or less been adopted as the go-to nutrition plan for CrossFit (which has become massive)...so that left a GAPING hole in the fitness/nutrition world for someone to fill. Lo and behold - FitAID came along.\r\n\r\n While there are a lot of great things in this drink,
\r\nwhat I think is just as important is what isn\'t in it. They say this product is 100% natural and they mean it. Right on the top of the box it lists off several things that DO NOT appear in this product: sucralose, aspartame, preservatives, high fructose corn syrup, crystaline fructose, \"artificial anything\". This makes me very happy, and it should make YOU happy too. Why? Who cares? Well, for one, aspartame - an artificial sweetener - has well-known ill-effects on your health, high fructose corn syrup is just bad news, and the general lack of artificial \"anything\" is just great.\r\n\r\nThink about it - your body has to do something with everything you put into it. If you\'re putting artificial things into it, your body has to figure out what to do with it - our bodies aren\'t designed to process artificial things...we force our body to do it. Many of these artificial things we put in our body on a regular basis end up hanging out for a while. Ever hear of someone doing a \"detox\"? More often than not, they\'re trying to flush the remnants of these artificial things out. How about we just don\'t introduce them into our bodies in the first place.\r\n\r\n \r\nSo let\'s talk about what IS in FitAID.
\r\nIt\'s pretty important to understand what exactly is in this drink that\'s helping to power you through your workout, and helping your recovery after. There\'s a pretty big range of ingredients in here! There are electrolytes and vitamins (like many other drinks contain), there are lots of amino acids (including L-Glutamine, which is HUGELY important for muscle recovery), and there are other things such as glucosamine, tumeric, CoQ-10, bilberry...some of these aren\'t things you generally see in a \"fitness drink\" or a \"pre/post workout drink\", but they are part of an overall supplementation picture that FitAID is going for.\r\nThese ingredients support flexibility, joint health, cardiovascular health, balance, provide antioxidants to your body...I\'ve never seen such an all-encompassing range of body-health ingredients in a drink! Check out the label below:\r\n \r\nRemember how I mentioned there\'s no aspartame, sucralose, HFCS, etc? So it tastes awful, right? No. It actually tastes really good. How, you ask? It\'s sweetened with Blue Agave Nectar...just 9 grams of all-natural sweetening in this thing. 45 calories total in the drink. Pretty awesome if you ask me.\r\n\r\nActual Experience With The Drink Please?
\r\nTake a look at that drink. That\'s right after pouring it into the glass. (Yes, you\'re meant to drink it from the can, I just did it to see the color, carbonation and clarity.) That fizz died down pretty quickly - FitAID is very lightly carbonated to aid with absorption of all the supplements in it. The yellow/orange color is simply a result of the ingredients - there are NO artificial OR natural things added in order to color it. No dyes, no beet juice, no nothing. That\'s just what color it ended up being.\r\n\r\nIf you look closely, you\'ll notice its not crystal clear...it\'s kind of \"cloudy\". The company actually talks about this on its site, saying this is because it\'s so packed with supplements - 2343 mg of supplements and active ingredients, to be exact. They challenge you to ask why other sports performance drinks aren\'t cloudy (they\'re implying its because other drinks aren\'t packed with good stuff, in case you were wondering).\r\nOne of the things FitAID is clear on...
\r\n...is how large an amount of supplements is actually crammed into this little 12 oz can. Most vitamin drinks and sports performance drinks have relatively trace amounts of these things. The levels of concentration in FitAID makes it something you can take before an intense workout and actually feel confident you\'re getting a boost. This drink was designed by former athletes to power people through CrossFit - if it\'s good enough for them it\'s good enough for ANY workout. In case you were worried - there was no sediment in there...while it WAS cloudy, there was nothing floating, no sediment, and nothing separated out...it really was just cloudy because of how saturated with supplements it was. \r\nTASTE?
\r\nIt\'s pretty yummy, I have to say. Kind of a faint orange taste, just sweet enough, not too sweet. They really nailed the taste in spite of all the nutrients they crammed in...most other performance drinks I\'ve tasted are either too sweet or too bitter/chalky...I\'d drink this for taste on an off-day. Can\'t say that about other performance drinks.\r\n\r\n\r\nSo How About The Run You Tried It On?
\r\nI was kind of an idiot that day. It was an early afternoon run - I was in an awkward post-breakfast pre-lunch time and I had not eaten enough, mainly because I kept delaying my run being distracted with other things. I also found out about a mile into the run just how dehydrated I was. I felt worn out through my run, had to walk more than usual, and was kind of slow all-around.\r\n\r\nFitAID is probably the only reason I finished the run. It was hot, humid, and I was dehydrated and under-nourished...I shouldn\'t have been able to make it through that. I should have had to walk all the way home. Somehow, I finished. I\'m fairly certain that FitAID is the only reason I actually made it. My muscles weren\'t fatigued (Thanks FitAID) and I had the focus, drive and determination to get it done. My problems were a direct result of being so dehydrated. I had a second FitAID after finishing the run, and I have to say I felt pretty good. After having the second drink and hydrating, it was like the run never happened (in terms of negative effects)...I felt good, great recovery. Chalk up a win for FitAID.\r\n\r\n\r\n\r\n\r\nFitAID During Strength Training?
\r\nI used FitAID before my Body Beast Tempo: Chest & Triceps workout. For those who don\'t know, Body Beast (by Beachbody) is a pretty intense strength training program. Tempo Chest & Tri is all about the tempo with which you do the moves, up and down. You go much slower, which gives a great isolation effect on the muscle you\'re working and ends up making you feel like you\'ve REALLY hammered on that muscle. Oh, and going so slow on the reps...is hard! I took FitAID instead of my usual pre-workout and let me just say... I Felt Like A Champ. I felt the burn, I powered through the struggle, and it felt great.\r\n\r\nTo be honest, though, I was a little wary of going without my traditional N.O. boosting stimulant-filled pre-workout...but I felt great with FitAID! There\'s something to be said for a pre-workout without stimulants...it was a completely different feel to the workout. I wasn\'t working any harder, I was just deriving my power from somewhere else. It felt more...natural. Like I was more in-tune with my body. That\'s a great description of how I\'ve felt with my nutrition plan as a whole, so it\'s nice to experience that in my workout too. I had plenty of gas to get through the workout and the weight I was using didn\'t suffer for lack of N.O. / Stim-filled pre-workout. I had it after the workout as a recovery drink and y\'know what? I\'m not sore today. I feel like I worked out, but I\'m not sore. Chalk up another win for FitAID.\r\nSo...the verdict?
\r\nFitAID is great for runs, it\'s great for strength training...what CAN\'T this little drink do? It\'s loaded up with things your body wants, needs, craves, and even some things it might not know it needs, and there\'s NOTHING in it that you don\'t need or shouldn\'t have. Tastes great, designed to fuel you, and it\'s not CRAZY expensive. My recommendation? Buy this. No, they didn\'t pay me to say that. They just sent me a four-pack to try. Pretty brave of them, considering I could\'ve torn it apart and said it was awful. They must be confident in their product. Now I am too.','Review: FitAid','','inherit','closed','closed','','104-revision-v1','','','2017-01-14 00:13:39','2017-01-14 05:13:39','',104,'http://sothisisfitness.com/2017/01/104-revision-v1.html',0,'revision','',0),(574,1,'2017-01-14 00:00:02','2017-01-14 05:00:02','Ladies and Gentlemen, welcome to my first official product review - FitAid! I\'ve had so many things to talk about that I\'ve kind of just put off reviewing things, but today I have something I\'m really excited to get out there. So...without further ado...\r\n\r\n![\"FitAid](\"http://sothisisfitness.com/wp-content/uploads/2013/09/FitAID-logo--300x76.jpg\")
\r\n\r\nLet\'s talk about this little drink called FitAID. Long story short, they sent me a 4 pack to try out, I gave it a whirl, and I was very impressed. There\'s a lot to this versatile little drink - I had it before and after both a run and a strength training workout. Now that I\'ve experienced it, I\'m ready to talk about it!\r\n\r\n\r\n\r\n\r\nSo...what\'s the deal with FitAid?
\r\nFitAID is not an energy drink - it is a \"synergy drink\" (the company likes to be very clear on this point). The box has lots of artwork and information on it all about the benefits of the drink... including a \"Paleo Friendly\" stamp. I\'m going to cover the \"Paleo\" thing in a future article (EDIT: 3 years later...still haven\'t covered it. whoops), but suffice it to say: it strives to remove everything \"processed\" from your life and bring things back to caveman-basics.\r\n\r\nAs you can well imagine, a hardcore nutrition plan like that would pretty much put the kibosh on most, if not all, pre-workout supplements and energy drinks. Paleo has more or less been adopted as the go-to nutrition plan for CrossFit (which has become massive)...so that left a GAPING hole in the fitness/nutrition world for someone to fill. Lo and behold - FitAID came along.\r\n\r\n While there are a lot of great things in this drink,
\r\nwhat I think is just as important is what isn\'t in it. They say this product is 100% natural and they mean it. Right on the top of the box it lists off several things that DO NOT appear in this product: sucralose, aspartame, preservatives, high fructose corn syrup, crystaline fructose, \"artificial anything\". This makes me very happy, and it should make YOU happy too. Why? Who cares? Well, for one, aspartame - an artificial sweetener - has well-known ill-effects on your health, high fructose corn syrup is just bad news, and the general lack of artificial \"anything\" is just great.\r\n\r\nThink about it - your body has to do something with everything you put into it. If you\'re putting artificial things into it, your body has to figure out what to do with it - our bodies aren\'t designed to process artificial things...we force our body to do it. Many of these artificial things we put in our body on a regular basis end up hanging out for a while. Ever hear of someone doing a \"detox\"? More often than not, they\'re trying to flush the remnants of these artificial things out. How about we just don\'t introduce them into our bodies in the first place.\r\n\r\n \r\nSo let\'s talk about what IS in FitAID.
\r\nIt\'s pretty important to understand what exactly is in this drink that\'s helping to power you through your workout, and helping your recovery after. There\'s a pretty big range of ingredients in here! There are electrolytes and vitamins (like many other drinks contain), there are lots of amino acids (including L-Glutamine, which is HUGELY important for muscle recovery), and there are other things such as glucosamine, tumeric, CoQ-10, bilberry...some of these aren\'t things you generally see in a \"fitness drink\" or a \"pre/post workout drink\", but they are part of an overall supplementation picture that FitAID is going for.\r\nThese ingredients support flexibility, joint health, cardiovascular health, balance, provide antioxidants to your body...I\'ve never seen such an all-encompassing range of body-health ingredients in a drink! Check out the label below:\r\n \r\nRemember how I mentioned there\'s no aspartame, sucralose, HFCS, etc? So it tastes awful, right? No. It actually tastes really good. How, you ask? It\'s sweetened with Blue Agave Nectar...just 9 grams of all-natural sweetening in this thing. 45 calories total in the drink. Pretty awesome if you ask me.\r\n\r\nActual Experience With The Drink Please?
\r\nTake a look at that drink. That\'s right after pouring it into the glass. (Yes, you\'re meant to drink it from the can, I just did it to see the color, carbonation and clarity.) That fizz died down pretty quickly - FitAID is very lightly carbonated to aid with absorption of all the supplements in it. The yellow/orange color is simply a result of the ingredients - there are NO artificial OR natural things added in order to color it. No dyes, no beet juice, no nothing. That\'s just what color it ended up being.\r\n\r\nIf you look closely, you\'ll notice its not crystal clear...it\'s kind of \"cloudy\". The company actually talks about this on its site, saying this is because it\'s so packed with supplements - 2343 mg of supplements and active ingredients, to be exact. They challenge you to ask why other sports performance drinks aren\'t cloudy (they\'re implying its because other drinks aren\'t packed with good stuff, in case you were wondering).\r\nOne of the things FitAID is clear on...
\r\n...is how large an amount of supplements is actually crammed into this little 12 oz can. Most vitamin drinks and sports performance drinks have relatively trace amounts of these things. The levels of concentration in FitAID makes it something you can take before an intense workout and actually feel confident you\'re getting a boost. This drink was designed by former athletes to power people through CrossFit - if it\'s good enough for them it\'s good enough for ANY workout. In case you were worried - there was no sediment in there...while it WAS cloudy, there was nothing floating, no sediment, and nothing separated out...it really was just cloudy because of how saturated with supplements it was. \r\nTASTE?
\r\nIt\'s pretty yummy, I have to say. Kind of a faint orange taste, just sweet enough, not too sweet. They really nailed the taste in spite of all the nutrients they crammed in...most other performance drinks I\'ve tasted are either too sweet or too bitter/chalky...I\'d drink this for taste on an off-day. Can\'t say that about other performance drinks.\r\n\r\n\r\nSo How About The Run You Tried It On?
\r\nI was kind of an idiot that day. It was an early afternoon run - I was in an awkward post-breakfast pre-lunch time and I had not eaten enough, mainly because I kept delaying my run being distracted with other things. I also found out about a mile into the run just how dehydrated I was. I felt worn out through my run, had to walk more than usual, and was kind of slow all-around.\r\n\r\nFitAID is probably the only reason I finished the run. It was hot, humid, and I was dehydrated and under-nourished...I shouldn\'t have been able to make it through that. I should have had to walk all the way home. Somehow, I finished. I\'m fairly certain that FitAID is the only reason I actually made it. My muscles weren\'t fatigued (Thanks FitAID) and I had the focus, drive and determination to get it done. My problems were a direct result of being so dehydrated. I had a second FitAID after finishing the run, and I have to say I felt pretty good. After having the second drink and hydrating, it was like the run never happened (in terms of negative effects)...I felt good, great recovery. Chalk up a win for FitAID.\r\n\r\n\r\n\r\n\r\nFitAID During Strength Training?
\r\nI used FitAID before my Body Beast Tempo: Chest & Triceps workout. For those who don\'t know, Body Beast (by Beachbody) is a pretty intense strength training program. Tempo Chest & Tri is all about the tempo with which you do the moves, up and down. You go much slower, which gives a great isolation effect on the muscle you\'re working and ends up making you feel like you\'ve REALLY hammered on that muscle. Oh, and going so slow on the reps...is hard! I took FitAID instead of my usual pre-workout and let me just say... I Felt Like A Champ. I felt the burn, I powered through the struggle, and it felt great.\r\n\r\nTo be honest, though, I was a little wary of going without my traditional N.O. boosting stimulant-filled pre-workout...but I felt great with FitAID! There\'s something to be said for a pre-workout without stimulants...it was a completely different feel to the workout. I wasn\'t working any harder, I was just deriving my power from somewhere else. It felt more...natural. Like I was more in-tune with my body. That\'s a great description of how I\'ve felt with my nutrition plan as a whole, so it\'s nice to experience that in my workout too. I had plenty of gas to get through the workout and the weight I was using didn\'t suffer for lack of N.O. / Stim-filled pre-workout. I had it after the workout as a recovery drink and y\'know what? I\'m not sore today. I feel like I worked out, but I\'m not sore. Chalk up another win for FitAID.\r\n\r\nSo...the verdict?
\r\nFitAID is great for runs, it\'s great for strength training...what CAN\'T this little drink do? It\'s loaded up with things your body wants, needs, craves, and even some things it might not know it needs, and there\'s NOTHING in it that you don\'t need or shouldn\'t have. Tastes great, designed to fuel you, and it\'s not CRAZY expensive. My recommendation? Buy this. No, they didn\'t pay me to say that. They just sent me a four-pack to try. Pretty brave of them, considering I could\'ve torn it apart and said it was awful. They must be confident in their product. Now I am too.','Review: FitAid','','inherit','closed','closed','','104-revision-v1','','','2017-01-14 00:00:02','2017-01-14 05:00:02','',104,'http://sothisisfitness.com/2017/01/104-revision-v1.html',0,'revision','',0),(105,1,'2013-09-01 13:21:00','2013-09-01 17:21:00','Yesterday I talked about how MOCEAN Cape Cod went above and beyond in their sponsorship and helped me get into a second race. Today, I have more news on the same topic....two more runs have been added to the calendar!\r\n\r\nPeople are really responding to this campaign I\'m putting forth. The more people and businesses I talk to, the more people want to back me and help me do this thing. It\'s great to have support in an endeavor such as this, and it\'s nice to know there\'s people out there that care about people getting healthy as much as I do. As far as I\'m concerned, being able to raise money for charity while doing all that is icing on the cake.\r\n\r\nSO, two more runs in preparation for the half-marathon. What are they? And who\'s backing me to run them? I\'m being backed by Flex Appeal Sports Nutrition in Burlington, MA.\r\n![](\"http://4.bp.blogspot.com/-rysYNzjO38c/UiHVaoOS-mI/AAAAAAAABZU/l8BLboov9Ws/s400/flex+appeal.jpg\")
They\'re a hidden gem in Burlington, MA. I actually never even knew they were there until last week. We had just left the Used Book Superstore and took a wrong turn...Megan spotted them in the plaza I was using to turn around. We decided to take a look and were greeted by a fully stocked little store. They\'ve got everything broken down on the shelves by category (and labeled), and they\'ve got a good selection of protein, bars, cookies, etc. I was listening to the clerk talking to people about different things and he was incredibly knowledgable, and my favorite part - they don\'t make commission there. I CANNOT overstate the importance of that. Employees of big chain nutrition stores, like GNC, make commission on certain products. Of course, they\'re going to want to sell those products, so the opinions and advice they give you is skewed...and frankly I feel like I can never trust an employee\'s advice when I go into one of those stores. Smaller, local stores like Flex Appeal...with NO COMMISSION, are great. I know I\'m getting an honest recommendation. If you\'re in the Burlington area (or anywhere close) check them out (282 Cambridge St.)! I\'m pretty sure they\'ve got a store in Medford too. You can check them out online at www.flexappealsportsnutrition.com\r\n\r\nSo what about these races you mentioned?\r\n\r\nI know, I went on for a minute there...but I think it\'s important to recognize and thank the people that help you along the journey. SO - these races they backed me for...there\'s TWO of them! I\'ll go in chronological order:\r\n\r\n![](\"http://1.bp.blogspot.com/-Y3NQrgcv5vI/UiHYi1aAp_I/AAAAAAAABZo/vP7Ir_HA5So/s400/tavern+to+tavern+5k.png\")
\r\n9/22/13 - Tavern to Tavern 5K in Cambridge, MA
\r\nOh boy oh boy...this looks like a fun one!\r\n\r\n\r\nSo basically you start this race at the Tavern In Porter Square, go out, do a loop and come back to the Tavern In Porter Square. Then there\'s beer. Who doesn\'t love beer after a race? It\'s recovery carbs (that\'s my story and I\'m sticking to it). Your registration fee for this race benefits Cambridge Rindge & Latin Track and Field, so once again your entry fee is going to a good cause (isn\'t that nice?). The website says the course is flat and fast, meaning (perhaps obviously) there\'s no hills to contend with so you can turn it up and zoom along. I\'m pretty excited - this one looks like a lot of fun...and since it\'s an out-and-back course with the start/finish in the same place, if Megan doesn\'t run it with me she can be there to see me both start and finish...we don\'t have to pick! That was one of the most annoying things with the Falmouth Road Race - my parents trying to decide where they were gonna be...they wanted to see me running, but they wanted to see me finish (they ended up getting some prime real estate right near the finish line). And the other race?\r\n![](\"http://3.bp.blogspot.com/-8mjed6yfWiQ/UiM6-CDXdgI/AAAAAAAABZ4/HJY_tRjPd3Y/s320/BF10KMRR_logo_large.jpg\")
\r\n10/20/13 - 31st Annual Boston Firefighters\' Local 718 Memorial Road Race 10K in Dorchester, MA\r\n\r\nBoy, that was a mouthful! This one, I have to say, looks pretty awesome as well. The race is run in memory of Boston Firefighters who gave their lives in the line of duty. According to the website, the event raises money for various charities and helps fund scholarships. It also looks like they make this a pretty big event with a sizable celebration afterwards. The course is described on the site as follows: \"A 10k (6.2 miles) USATF certified course that is fast and flat, with a great ocean view, strict course security, and electronic timing with mile splits.\". Sounds good to me!\r\n\r\nBest part is, considering this race is six days before the half-marathon, it\'s at a perfect time to be my last \"long\" run beforehand! Crazy to think, though, that I don\'t consider 6 miles a \"long\" run anymore; 3 miles is short, 5 or 6 is average, and 10+ is long. Can\'t wait for 10 to be average!\r\n\r\nSo That\'s Where I\'m At For The Next Two Months\r\n\r\nI don\'t think I\'m going to be adding any more races to my calendar - I think that\'s plenty for now. Between fundraising efforts (I\'m already brainstorming events), endurance training, my regular workouts and work...I think I\'ll be plenty busy! I\'m so excited to have the opportunity to run all these races and even more excited to be able to raise money for the V Foundation as a part of running them! If you\'re going to be at any of these races, give me a shout and we can say hi at the finish!\r\n\r\nLet this serve as a lesson - with enough determination and perseverance anything is possible. The only limit is the one YOU set for yourself. ','2 Months, 4 Runs, One Great Cause','','publish','open','open','','2-months-4-runs-one-great-cause','','','2017-01-18 06:26:13','2017-01-18 11:26:13','',0,'http://50.87.248.94/~sothisj4/?p=105',0,'post','',0),(106,1,'2013-08-30 11:58:00','2013-08-30 15:58:00','A lot has happened in the last sixteen days. In order to make fundraising for The V Foundation possible I\'ve been hitting the pavement hard in search of sponsors for my big half-marathon run. I\'m happy to say...I\'ve been incredibly successful! I\'ve been floored by the outpouring of support and by all the businesses who have responded to my story and have committed to sponsoring me! I want to recognize and thank all of my sponsors and talk about how some of them have gone a step further to support me, but I can\'t do ALL of that in one post...it\'d be too long and you\'d get bored. Instead, let\'s talk about one particular addition to what\'s becoming two months of training and races.
Those who have been reading \"So THIS Is Fitness...\" know that Sportclips is the title sponsor for my half-marathon run. I called that the \"platinum level\" sponsor. I have also been seeking Gold and Silver level sponsors. One of the Gold level sponsors I\'ve secured went a step further and, among other things, went beyond the \"Gold\" level, allowing me to register for another race in preparation for the half-marathon! That\'s awesome! What race? Who did it?
![](\"http://2.bp.blogspot.com/-xwqUQpmiSgA/UiANlyusqwI/AAAAAAAABY0/bGSP2Wyd-94/s400/Mocean-Logo-22-300x102.jpg\")
MOCEAN Cape Cod! That\'s who. I poked my head in to the store one day (in Mashpee Commons, by the way), had a GREAT conversation with Ryan, the owner, and he seemed really into the blog, my story, and what I was trying to do. He threw out a lot of great ideas and hopefully late in September or early October we\'ll be able to hold a fundraising event at his store (as long as I can think one up!). He was so into everything I\'ve got going on with this that he not only signed on to be a Gold sponsor for the half-marathon, but he\'s now the title (Platinum) sponsor for another run! How excited do you think I am to add in another run to this little campaign? Yeah. So, what run is this?
![](\"http://3.bp.blogspot.com/-c4lueAHLlYw/UiCBA91nvPI/AAAAAAAABZE/dHx7ZaSYyPk/s320/capecod4troops.jpg\")
The 5th Annual Canal Run For The Troops 10K
October 5th, at 10 am, I\'ll be starting what promises to be a beautiful run along the Cape Cod Canal. What a great way to spend day 2 of my birthday weekend! Turn 25 one day, go run a 10K the next. Works for me
This run is put on by a great little organization called Cape Cod Cares For Our Troops, headquartered in Brewster. I poked around their website, and they actually do a lot for Cape-based troops. You should check out their site (linked above).
There\'s something I\'d like to point out about road races:
One of the nice things many people don\'t realize is that when you sign up for a road race like this, where an organization is putting it on, your entry fee isn\'t just helping to pay for the running of the event itself - your entry fee is a donation to the organization and the (presumably) good work it\'s doing. They plan to use the money raised from this run to send 1500 Christmas care packages to our troops deployed overseas. Seems like a worthy cause to me. Maybe one will make it to my cousin Joshua, who knows.
This Is Only Going To Continue Growing!
That\'s not the only run I have the privilege of adding to my little campaign here, but I\'ll save the rest for another update. I\'m so excited at what this is turning into, so happy at the outpouring of support, and I can\'t wait to really get rolling with this! I want to send a BIG thanks out to Ryan and his crew at MOCEAN in Mashpee. You can find them in the Mashpee Commons at 34 Steeple St., on Facebook here, and at their website here.
I\'ve got about two weeks until the real training starts. Once I get all the sponsors lined up and confirmed I\'ll get everything in order for fundraising, which will probably happen about the same time I start some serious half-marathon training! Keep an eye out for the next update - it\'ll probably be about the other runs I\'m adding in!
If there\'s one thing you learn from this - let it be that anything is possible. In March I had never run before, now I\'m sponsored for four races. Wait...did I say four? You\'ll have to find out about the other two next time ;-) Don\'t forget to \"like\" the Facebook and follow the Twitter - I post more frequent updates there - you might get some cool insider info!','Getting things in MOCEAN - Running Update!','','publish','open','open','','getting-things-in-mocean-running-update','','','2017-01-21 09:03:04','2017-01-21 14:03:04','',0,'http://50.87.248.94/~sothisj4/?p=106',0,'post','',0),(107,1,'2013-08-26 13:43:00','2013-08-26 17:43:00','Let\'s have a little talk about -Haters-.
![](\"http://4.bp.blogspot.com/-80WmeXeDx6M/UhtMBo-Un6I/AAAAAAAABYI/i88hlw2LLJQ/s400/hatersgonnahatethumb.jpg\")
We all know what haters are. We all probably know some haters too. Odds are, many of you out there might even have haters of your very own! I\'ll go ahead and say that 90% or more of the haters out there are the people I\'m talking about in this post. Up to 10% might have a legitimate reason for hating...maybe. For the purposes of this article, let\'s assume we\'re talking about the 90% that I\'m about to describe.
Ultimately, I have to say...I don\'t hate haters. If you think about it the way I do...you can\'t help but love them just because of their very nature. Haters are important! Just not for the reason they wish they were. On this Motivational Monday morning, I think its time to talk about the haters.
What drives a hater? What do Haters...hate? Why?
So, before we go on...you might be wondering what exactly I mean by \"hate\". What does it mean to be \"hated on\"? How does someone \"hate on\" you?
Think back to elementary school, middle school...yes even high school. The haters will make fun of you. The haters will belittle you and your achievements. The haters will try to recruit others to their side to make you feel like you\'re all alone. The haters will bully you and badmouth you. Haters will spread rumors about you. They\'ll try to make you feel like everything you\'re doing doesn\'t matter and no matter what you do, in the end you\'re just a loser wasting their time.
If you\'ve seen people getting \"hated on\", you\'ve probably wondered what that person did to \"deserve it\". If you\'re getting \"hated on\" yourself, its probably bothering you that you don\'t know why! I\'m going to make this REALLY simple:
Haters Hate Your Success
![](\"http://3.bp.blogspot.com/-76T_sSFFaFU/UhtNkxLQqwI/AAAAAAAABYU/lYjvob5e8hw/s320/hatersmeme.jpg\")
Yes. It really is that simple. Haters are bitter. Haters are jealous. Haters see in you a reflection of everything they wish they were. Haters want to be able to achieve what you have achieved. Have you lost weight recently? Your hater feels fat. Have you run a race? Your hater wishes they could run. Your hater DID run that race? You got a better time than them. I\'m sure you get the point.
I know this seems really childish and like something that belongs in grade school...but it\'s the unfortunate truth. Rather than celebrate your successes with you the haters try to wash it away and put you down. Rather than try to improve themselves and work on their shortcomings, they focus their energy on bringing. you. down.
But why?
Because the haters can\'t be bothered to do the work.
Haters are often people who suffer from things like \"The I Don\'t Feel Like It Syndrome\". Maybe The Fear Monster has them in it\'s grasp. Maybe they\'ve got a Napoleon Complex or The Scale discouraged them so badly they just can\'t bring themselves to try anymore. Maybe they\'re lost in \"America The Fat\". Or perhaps they just can\'t drum up the motivation to get it done. Whatever the reason...SOMETHING is keeping the haters from getting what they want and being happy, and it\'s everything that YOU have managed to work past to reach your successes and keep on going. That makes your haters very mad. It frustrates them. People often get angry or begin to hate what frustrates them or what they can\'t understand. So since the hater can\'t get past whatever it is stopping them...the mindset becomes toxic.
If the hater can\'t have success, neither can you!
THAT, in a nutshell, is why haters hate. If the hater can\'t be happy...if the hater can\'t lose weight...if the hater can\'t run a race, get an A+, get a girlfriend, get a promotion...neither should you. They hate seeing you get what they want. That\'s why they hate on you and try to bring you down - they\'re trying to make you quit. But this is why I love haters.
Haters let you know you\'re doing a good job
Honestly, the more hate I\'m catching...the harder my haters are hating, the better I must be doing. If they\'re hating on me that much harder then I must be making that much greater of an achievement. THAT is why I said haters are so important - haters are your success meter! Don\'t let them drag you down or discourage you - rather, let your haters be encouragement to go harder. See how much you can make the haters hate you. I\'d like to hope that eventually they\'ll either give up hating or start backing you, but it could very well be the case that they just can\'t get past whatever their own problem is...and they\'ll just keep on hating. So what. Let them hate. Just remember what it means.
![](\"http://3.bp.blogspot.com/-rdYuObL40sc/UhtT3ipSrDI/AAAAAAAABYk/ibm6uS1uZFE/s400/tumblr_md5tvm53DT1qmp520o1_500.jpg\")
By continuing to do what you\'re doing you\'re sending a message to your haters:
Your Opinion Does Not Matter.
Your continued success and your positive attitude lets the haters know that they are powerless to stop you. In the end, you should probably take pity on your haters - they wish they could do what you\'re doing but they can\'t beat their own roadblocks. They can\'t plow through like you have and get down the road to success.
Sucks to suck.
So next time someone starts hating on you or trying to bring you down...just smile at them, walk away, and know that you are what someone else wishes they could be. Don\'t let the haters get you down or stop you - let them push you and encourage you to keep achieving new heights. Don\'t be afraid to post those before & after pictures. Don\'t be afraid to talk about how you got where you are.
Don\'t be afraid to keep becoming a better you. \"Haters gonna hate\".
Let \'em. ','Haters','','publish','open','open','','haters','','','2017-01-20 16:46:25','2017-01-20 21:46:25','',0,'http://50.87.248.94/~sothisj4/?p=107',0,'post','',0),(108,1,'2013-08-23 01:01:00','0000-00-00 00:00:00','','So THIS Is Nutrition - The Big Three','','draft','open','open','','','','','2013-08-23 01:01:00','0000-00-00 00:00:00','',0,'http://50.87.248.94/~sothisj4/?p=108',0,'post','',0),(109,1,'2013-08-23 01:00:00','0000-00-00 00:00:00','','Why Workouts Fail #4 - Habit and Change','','draft','open','open','','','','','2013-08-23 01:00:00','0000-00-00 00:00:00','',0,'http://50.87.248.94/~sothisj4/?p=109',0,'post','',0),(110,1,'2013-08-23 01:00:00','0000-00-00 00:00:00','','Defeating Demotivators - Perceived Lack Of Results','','draft','open','open','','','','','2013-08-23 01:00:00','0000-00-00 00:00:00','',0,'http://50.87.248.94/~sothisj4/?p=110',0,'post','',0),(111,1,'2013-08-23 00:57:00','0000-00-00 00:00:00','','Bulking and Cutting','','draft','open','open','','','','','2013-08-23 00:57:00','0000-00-00 00:00:00','',0,'http://50.87.248.94/~sothisj4/?p=111',0,'post','',0),(112,1,'2013-08-21 21:31:00','0000-00-00 00:00:00','','The Fat Story','','draft','open','open','','','','','2013-08-21 21:31:00','0000-00-00 00:00:00','',0,'http://50.87.248.94/~sothisj4/?p=112',0,'post','',0),(113,1,'2013-08-21 15:18:00','2013-08-21 19:18:00','![](\"http://4.bp.blogspot.com/-A8n99vhRQcg/UhSlDm5MViI/AAAAAAAABWg/QjTQLWq4hWM/s1600/e-bk-easy-readers-04goldilocks-pic3-anim.gif\")
I thought I was pretty original with this one, but apparently some scientists thought they were clever too...so I guess I have to be specific in my title. I\'m sure you\'re all familiar with the story of Goldilocks, right? Goldilocks and the three bears, three of everything, one was always too cold/little, one was too hot/big, and one was just right? Yeah...today, think of us - the American People, as Goldilocks. Forewarning - this is, to some degree, going to piggyback off of America The Fat, so having read that might help you understand where I\'m coming from with some of this.
The problem we face in our society and our culture today is - we can\'t find \"just right\" like Goldilocks did.
That\'s not necessarily all our fault either...we aren\'t generally encouraged to find \"just right\". Instead, we\'re told to pursue \"too small\" or \"too big\".
Look at the media, at TV, at movies, at society in general...everything we see either encourages us to be (what I consider) too skinny or tells us that being fat is OK. The examples of \"fat being OK\" are glaringly obvious and easy to see (my opinion) as its thrown in our faces to make those who are fat feel better, but the \"too skinny\" message is a little more subliminal than that, so let\'s tackle that first.
What is too skinny?
I assume its easy to understand what \"too big\" means, and I\'m sure many of you can visualize it...but what about \"too skinny\"? What, exactly, constitutes \"too skinny\"? \"Too skinny\" is a stick figure. \"Too skinny\" has no muscle definition and looks like you\'d blow away in a strong breeze. When I think \"too skinny\", I think of people doing whatever they can to lose weight, be \"thin\", and look as tiny as they can. Guess what weighs a lot? Muscle. The \"diets\" many people do in order to lose weight and achieve \"too skinny\" don\'t just make you burn fat, they also force your body to break down muscle as well. That\'s not healthy! If your body is at a point where it has to break down muscle, it means it is malnourished and not getting enough nutrients and fuel! Here\'s my prime example:
Giuliana Rancic. Those of you who watch E!, any kind of gossip news, the TV Guide channel or any kind of red carpet anything have seen this woman. So what\'s my issue with Giuliana?
![](\"http://2.bp.blogspot.com/-0Qp4KBMzQgc/UhS1M02xtQI/AAAAAAAABW8/U0E4zzv6qFQ/s320/Giuliana.jpg\")
Img Credit - Fame
Well, for one, she\'s a perfect example of the kind of body being shown by Hollywood to women as ideal, and let\'s be honest - what we see on TV, especially those sorts of programs, is meant to be our model for ourselves. We\'re taught to idolize the famous, envy the rich and powerful, and do what we can to be more like them. That said, look at some of the celebrities we\'re either told or supposed to imply are the standard of \"attractive\" that we should be - Giuliana being one (who, by the way, started her own \"fitness\" website to \"help\" others get in the \"perfect shape\"...). Keira Knightley is another one - Pirates of the Caribbean anyone? It\'s tough to find if you go out searching for it, but its there and its sneaky. I had to think about it for a minute, but then I looked at some pictures of Megan Fox from Transformers, and I can\'t decide without watching the movie again, but from pictures I can see online, she definitely rides the line. What was the big reaction to her in that movie though? Sexy. The problem with things like that is, while she may not actually be \"too skinny\", women, especially teenage girls and women in their early 20\'s, want to be that skinny, so they become \"too skinny\" as a result.
I will say - while this IS still a problem, its becoming less of a problem as we begin to demonize certain celebrities and their behaviors - certain celebrities who, in addition to drug problems and bad behavior, happen to also be too skinny, so that becomes bad too. As long as there are celebrities like Giuliana who are being praised, and movies showing near-toothpicks like Megan Fox in Transformers, it will still be an issue...and frankly I don\'t foresee Hollywood casting directors changing that anytime soon.
How About \"Too Big\"?
I want to be clear here - when I say \"too big\", I\'m not talking about people who are riding the line and are somewhere close to being \"just right\"...I\'m talking about people who are clearly \"too big\". Visibly overweight. When you get winded going up a flight of stairs, you might be \"too big\". When you can\'t see your toes over your belly you might be \"too big\". When you regularly put down over half a pizza by yourself in one sitting you might be \"too big\". The worst part of \"too big\" is that this country is making it OK. Let me give some examples:
![](\"http://3.bp.blogspot.com/-Sbc-b1-upK4/UhTIR7XfNKI/AAAAAAAABXI/gKQhDZ2OaDI/s320/adele+fat.jpg\")
Some of you may be familiar with this popular recording artist - Adele. She\'s a well-known big girl and I\'ve actually read a quote from her saying she\'s not concerned about weight and being skinny - she never plans to lose weight. She basically said she could be a house but as long as she\'s making quality albums she\'s ok with that. That is the wrong message to send. But that\'s not really what I\'m talking about: Adele\'s attitude, I feel, just implies that being overweight isn\'t something to worry about. What I\'m talking about is much worse than that. What I\'m talking about is a culture that makes it acceptable to be overweight. Teaches us that everyone is beautiful and to love your body.
![](\"http://2.bp.blogspot.com/-K7S7UthwIdo/UhTI3niIKjI/AAAAAAAABXQ/KtJ8Lgczw64/s320/Fat-Amy-pitch-perfect-32534849-720-720.jpg\")
Img credit - Fanpop
Let\'s get this straight - I thought Pitch Perfect was hilarious. That said, now that I think about it, I have a BIG problem with the \"Fat Amy\" character. Basically, Fat Amy is teaching people that it\'s OK to be fat, that skinny girls (or \"twig bitches\") are mean and not to be admired, and that you should love yourself and your body regardless of your size. The movie uses her size for many jokes (both physical comedy and verbal jokes) which, of course, I would expect in a comedy. However, when you couple those jokes with the message the character is sending, you kind of glorify being big like that. They\'re portraying her as a strong character because she\'s overcoming adversity and being happy with herself. I can\'t agree with that. We shouldn\'t be teaching people that maintaining an unhealthy body fat percentage is ok. It creates health problems! High body fat percentage puts stress on your body in so many ways, it puts you at risk for heart disease, diabetes and more...why are we telling people that\'s OK?
I\'m gonna get up on my soapbox for a minute - this is going to be a long paragraph.
![](\"http://3.bp.blogspot.com/-Pd_yBWoBcyA/UhTL-F-MQVI/AAAAAAAABXg/GGqh3CfDWt8/s320/soapbox.jpg\")
Your doctor should be telling you what a healthy range is and helping you figure out a plan to get healthy. Your doctor should also be describing all the health risks associated with being overweight. One of my faithful readers and members of the \"So Fit\" Family messaged me a link a short while ago and I have to tell you it got me so fired up I wanted to pop. There are, apparently, doctors out there who are telling people that it\'s OK to be fat, that aren\'t making an issue of it, that aren\'t weighing you when you come in for a visit and tell you not to worry about losing weight. I don\'t even know where to begin with this.
First off, a clarification - not all of the doctors on this list are internal medicine - there is a wide variety. There are internal medicine, family medicine, naturopathic, OB/GYN, midwifery, psychologists, therapists, gastroenterologists, etc etc. What bothers me is that these are doctors making it OK. If nobody else in the universe tells you the health risks of being overweight and urges you to \"get healthy\", your doctor should. Frankly I think it\'s irresponsible and a violation of the Hippocratic Oath to tell people it\'s OK and to tell them they don\'t need to worry about their weight or think about losing any. When someone walks in your office door and is 400 LBS...you offer them help, not a mozzarella stick (there is no tall person alive tall enough for 400 lbs to be healthy...please correct me if I\'m wrong). Now, don\'t bite my head off here - I understand that many people don\'t go to the doctor because they\'re embarrassed about their weight and don\'t want to weigh in, yes I do believe these people should be able to see a doctor without having to be ashamed...but if you feel ashamed because your doctor is telling you about the health risks you\'re currently facing...shouldn\'t that be a hint that you\'re not happy and it\'s time to do something about it? If the doctor is being a jerk about it and is intentionally making you feel ashamed about it, that\'s another thing entirely and I don\'t condone that, but what we have out there is the exact opposite - doctors making you feel good about being overweight! That\'s something that needs to stop. Another part that gets me fired up is: some of those doctors out there who are psychologists or therapists are basically preying on those who are overweight. These doctors get the overweight to come in under the auspices of caring about them and not making their weight an issue. That\'s deceptive and dirty. Ok...off my soapbox...
Add on to all of those things we just talked about the general culture of \"love your body\" \"it\'s OK to be big\" and \"be happy\" that these promote and what you have is a nation of overweight people who are empowered to pick up that chicken wing and chow down because y\'know what...I\'m OK with this and it\'s OK to be big! Add in \"The I Don\'t Feel Like It Syndrome\" and you have a recipie for disaster.
Y\'know...let me tell you...I was Mr. I\'m-Big-I\'m-Not-Ashamed for a while but y\'know what...when I stopped fooling myself and lying to myself...I admitted that I really wasnt\' happy. That\'s when My Story and My Transformation began. Don\'t forget...I was a pretty big guy...so on a lot of this, I\'m speaking from experience. I may have seemed happy or tried to be happy, but I really wasn\'t. It was the biggest thing dragging me down in my life.
So What Is \"Just Right\"?
Do we really know what \"just right\" is? We\'re pulled in two directions so much that many people don\'t actually find the way to \"just right\" or the tools to figure out what exactly that is. Where\'s the happy medium between \"too big\" and \"too skinny\"? Well, many would say to follow a \"body mass index\" (BMI) chart...but I\'m not sure I agree with that. BMI charts follow age and height to find what your ideal weight range is. The government website where I found a BMI chart DID make a point to say that it is inaccurate for those with an athletic or muscular build, or for those who are older or who have lost muscle weight. Not everyone who is 24 and 5\'8\" should weight the same...some are lean builds and some are athletic. So BMI Chart is out. My vote is to use the Jackson & Pollock chart.
![](\"http://1.bp.blogspot.com/-nJq_iaqOctk/UhTMzJvQuXI/AAAAAAAABXo/MPScp5ti340/s1600/Ideal-Body-Fat-Percentage-Chart2.jpg\")
![](\"http://1.bp.blogspot.com/-nGBM0EcTxW8/UhTNcEkvyvI/AAAAAAAABX4/XKPYemPz99k/s1600/Ideal-Body-Fat-Percentage-Chart3.jpg\")
These charts, I think, hit the nail on the head. They go by age and gender, and there is a range! Lean, Ideal, Average, and Above Average. I\'m gonna go ahead and say that, since this IS \"America The Fat\" that \"average\" is probably \"slightly overweight\" and \"above average\" is probably \"too big\". I\'m not sure where I fall right now because I can\'t for the life of me figure out how much pressure to use when I use my body-fat measuring calipers. I\'ll go more in-depth on this in a later article, but the basics here are: women have higher acceptable body fat %\'s than men because they have more need of it in their bodies. These charts use age because as you get older, you naturally have / need more fat in your body. Like I said, this is a really REALLY basic explanation but the gist here is, I think this is the chart to follow. Ask your doctor to help you figure out your body fat percentage and go from there. This is also good for those building muscle as it allows you to account for muscle in your body - notice this chart doesn\'t use weight as a measurement! Imagine that...weight itself isn\'t everything. I feel like I\'ve heard that somewhere before...
![](\"http://2.bp.blogspot.com/-AjTPjwp6uQQ/UetkdSWAiaI/AAAAAAAAA84/mALlnkHUDOk/s320/wall-e-human.jpg\")
\"Just Right\" is different for everyone. Some of you might want to fall into the \"ideal\" category, some of you might want to be a little more in the \"lean\" category. Just make sure if you\'re gonna go down the \"lean\" road you have some muscle in there...don\'t go down the \"lean\" road in such a way that you become \"too skinny\". I don\'t want to sound like I\'m putting down the \"love yourself\" idea, but you should be able to love yourself and be healthy too! It\'s all well and good that people want others to be happy, but there\'s nothing wrong with being fit and healthy as a means to be happy . All too often the \"fit\" people are demonized as the jerks, the evil ones, the people putting me down for being fat. The sad truth is, there are \"fit\" people out there who DO actually do that. So my advice to you is - Offer help, not hate. Part of why this whole \"love yourself, fat is OK\" thing is out there is because of \"the jerks at the gym\". Let\'s try to turn that image around, ok? Otherwise Goldilocks is never going to find \"just right\" and we\'ll end up like the humans in Wall-E. Nobody wants that.
','The Goldilocks Problem - Body Image','','publish','open','open','','the-goldilocks-problem-body-image','','','2017-01-20 16:45:20','2017-01-20 21:45:20','',0,'http://50.87.248.94/~sothisj4/?p=113',0,'post','',0),(114,1,'2013-08-21 04:14:00','0000-00-00 00:00:00','','How Fitness Made Me \"Grow Up\"','','draft','open','open','','','','','2013-08-21 04:14:00','0000-00-00 00:00:00','',0,'http://50.87.248.94/~sothisj4/?p=114',0,'post','',0),(115,1,'2013-08-17 13:40:00','0000-00-00 00:00:00','','Why Workouts Fail #3 - The Plateau Problem','','draft','open','open','','','','','2013-08-17 13:40:00','0000-00-00 00:00:00','',0,'http://50.87.248.94/~sothisj4/?p=115',0,'post','',0),(116,1,'2013-08-16 14:52:00','2013-08-16 18:52:00','Not sure if you\'ve noticed, but there\'s a serious problem in this country. I\'m not sitting here trying to lecture people about the \"obesity\" epidemic, or spit out some figures and statistics at anyone. I\'m talking about what I see in the world around me each day. What am I talking about?
![](\"http://2.bp.blogspot.com/-0yPuOqYgrfg/Ug46ZpYYQII/AAAAAAAABS0/wTqEworgdcI/s320/maternal-obesity.jpg\")
img from medicaldaily.com
We, as a nation, are fat. And for the most part, it doesn\'t really seem to bother us. Not as long as the line at McD\'s isn\'t too long.
![](\"http://1.bp.blogspot.com/-yY8cOcxnR7Q/UgywAeH6xJI/AAAAAAAABRk/Y19jxLJoVd8/s320/fat-american.jpg\")
The problem is - we want what we want when we want it. When do we want it? Now. What do we want? What we like. Don\'t worry, we know what we like...
Everything we\'re told to like.
Sugary, salty, fatty, sweet and designed to taste so good we just. want. more. What foods do you see advertised on TV? What delicious delicacies are you told are so good, so irresistible, you simply HAVE to go out and get it right now? Everything bad for you. Fast food burgers and fries, ding dings and hoo hoos, little snack cakes, drive-in hot dogs and potato puffs you don\'t even have to get out of your car for brought to you by people who can roll to you (because why should they be bothered to walk if you aren\'t?) and cheese poofs that look bold and daring because the cheetah eating them is a jerk. All these awful foods are glorified and celebrated as something we are privileged to be able to have. But that\'s just ONE part of the problem...
IN MODERATION, and I mean, like, as a once-in-a-while treat...I suppose it could be possible that your health and energy level wouldn\'t suffer too much from all this stuff. Problem is we don\'t seem to understand the concept of moderation. I find that many people just aren\'t taught limits. Our bodies will tell us when we\'re full, when we are satisfied...when we are sufficiently nourished. When I was little, I was told to finish my plate before I was allowed to have dessert. \"Eat your food, there\'s starving kids in Othercountria\". That\'s great, stick it in a box and mail it to them...little-kid-me is full! And that is the instant we are taught to ignore anything resembling a signal from our body. We also don\'t eat slowly...we just inhale this stuff. People eat all this awful \"food\" so fast that it doesn\'t even register with their body that it\'s in there, so we miss the signals our body is still trying to send us.
And this is a behavior that we celebrate!
![](\"http://2.bp.blogspot.com/-1plSxZlgo-c/Ug4s0485LbI/AAAAAAAABSM/FGpmWKyPvi8/s320/moderation.jpg\")
How many food-eating contests do you see? Food \"challenges\"? That famous American hot dog eating contest on July 4th? Where like 10 people line up on a nationally televised stage and try to shove 50+ hot dogs down their food-hole in the fastest manner possible? Seriously? It\'s disgusting to watch! I used to LOVE \"Man vs. Food\"...I thought it was awesome. Then over time I noticed the guy on the show seemed to be getting kind of fat. Like visibly, noticeably fat. Pretty soon after that there was a new show called \"Man vs. Food Nation\" where he wasn\'t the one eating, it was other people! Imagine that.
Speaking of portion size - I was talking with a co-worker the other day and I mentioned that I really liked the bbq chicken pizza at such-and-such restaurant - it was REALLY good and very well-done. They replied \"Oh, I don\'t like such-and-such restaurant...their portions are so small!\". Really? Their portions are actually a pretty good size...it\'s just not the overflowing platter of nom that we\'re taught to expect. What a shame that\'s the expectation...the food at such-and-such is actually really good and not the typical get-fat-and-blow-up fare you get at most big chains.
And y\'know what makes this awful food and lack of moderation even worse?
It\'s all so cheap you can feed the wife and kids too!
Ten dollars feeds the WHOLE family from the dollar menu! Got a powerful appetite all on your own? Get a big box of heart-stopping tasty for just $5! Want to make sure you REALLY fill up? There are plenty of buffets to choose from, some as cheap as 4.99 for endless everything!
![](\"http://1.bp.blogspot.com/-C-Qfm0aRU6E/Ug4peJeDPYI/AAAAAAAABSE/3c1mJX7PVic/s400/obesity-ad.png\")
Appetite Stimulus Plan? Are you kidding me?
This has got to be one of the top reasons, as far as I\'m concerned, that we as a nation are so fat - it\'s so damn cheap! I know as a recent college grad I have been broke since I was \"on my own\" in college. What happened when I got hungry? I\'d find something cheap! But boy was I HUNGRY! Well, I was taught to make sure I got my fill...Easy beans! 4 bucks at Taco Bell and I was stuffed for the night. Then again, that 4 bucks\' worth of food was probably more fat and calories than I should\'ve taken in for the whole day.
Another problem with all this cheap food we stuff ourselves with is...it\'s cheap! Not just price-wise, but quality-wise too. Next time you go grocery shopping look at the ground beef. Notice that the higher the fat content (and lower the quality) the less expensive it is. The health food section, \"natural\" section...whatever they call it... is often much more expensive than the rest of the store - prohibitively expensive for many people. The average American can do a pretty good job eating relatively healthy, but the average American is also pretty decent at stretching a buck - so the cheap stuff makes it into the cart.
But if you\'re feeding the family with this...that means the kids are eating it too.
![](\"http://4.bp.blogspot.com/-6iZjQlS3ewg/Ug46XoW4ESI/AAAAAAAABSw/OdLd9BZMXJc/s320/obesity.jpg\")
img from the-menace-of-obesity.com
This is one of my biggest problems with this WHOLE thing...we\'re teaching our kids that not only is eating to excess ok, but its the norm. Some of you may know, I work in a pretty big restaurant chain (over 100 locations)...and I\'m in a tourist town, so LOTS of people come in. I can\'t tell you how many round children I see walk in the door. ROUND! I can\'t understand how, as a parent, some people can allow their child to eat so much that they become so fat they\'re round. Kids can\'t get their hands on that amount of food on their own, it\'s being provided to them. I don\'t even know what else to say...it\'s just irresponsible to feed your kids that kind of food that often and that much that they blow up. And this isn\'t a nutrition thing...but most of these kids aren\'t encouraged to go out and play all that much...many of these kids are the same ones who sit at one of my tables with their eyes glued to and hands surgically attached to a GameBoy or smartphone playing games. Not the best way to burn off the 3000 calories your kid ate today.
![](\"http://4.bp.blogspot.com/-axzMVOgSmTM/Ug42slFHkYI/AAAAAAAABSc/W-8GzYll_ck/s320/so+hungry.jpg\")
No. You\'re not. You\'re bored. Put down the burrito!
I guess where I\'m going with all this is - we need to SERIOUSLY re-examine how we as a nation behave when it comes to food. Fast food, snack food and deep-fat are so ingrained in our culture that it\'d take a pretty big paradigm shift to get truly healthy. This whole problem, coupled with the \"I don\'t feel like it syndrome\" is why we\'re in such a bad situation right now. However, if we take baby steps, follow good nutrition guidelines like I\'ve talked about before, and embrace healthy-eating movements we can start going in the right direction.
I implore you - start at home, with yourself and your kids. Be conscious of the foods you\'re putting in your mouth and putting on a plate for your kids. Make sure not too much of your food is coming from a greasy bag or box handed to you through your car window. Listen to your body - it will tell you when you\'re done. We eat for nourishment and to enjoy the taste, not because we\'re bored. Teach your kids healthy habits and the right foods to eat. They\'re learning from YOU - so make sure you\'re careful about what you\'re showing them.
We, as a nation, don\'t have to be fat. But it starts at home. With you.
','America The Fat','','publish','open','open','','america-the-fat','','','2017-01-21 08:41:39','2017-01-21 13:41:39','',0,'http://50.87.248.94/~sothisj4/?p=116',0,'post','',4),(117,1,'2013-08-13 17:19:00','2013-08-13 21:19:00','That\'s right. The Falmouth Road Race is over, I finished in 01:10:04, raised (so far) $2,520.00 and feel on top of the world! So what do I do? I go and register for an even bigger race. Because 7.4 miles wasn\'t enough...let\'s go for 13.1. This is the official announcement -
I am officially registered for the Cape Cod Marathon Half.
![](\"http://3.bp.blogspot.com/-2QzMewiZ9mk/UgMMzMJlegI/AAAAAAAABHU/Pd95FG9mHg8/s400/meme-well-that-escalated-quickly.jpg\")
But Wait...It Gets Better - I\'m Sponsored!
Yeah, that\'s right...I have a sponsor for my race entry! How \'bout that, huh? Look at me getting all legitimate up in here. So who would sponsor me?
![](\"http://2.bp.blogspot.com/-1-2CYtLQjJA/UgobuUylIzI/AAAAAAAABO4/kDJWOMvtsGA/s1600/sportclips.jpg\")
SportClips in Falmouth. Yes, I actually get my hair cut there. For those who don\'t know, SportClips is a sports-themed men\'s \"haircut place\". I don\'t want to call it a barber shop, because it\'s not, and I don\'t want to call it a hair salon because that\'s not manly enough. It\'s kind of like a little man-spa. Seriously! There\'s tv\'s everywhere with sports on - in the waiting area and at each \"haircutter\"\'s chair. It\'s pretty sweet. The reason I call it a \"man-spa\"? They have this thing called the \"MVP\". It\'s 5 bucks extra and basically its like they bring back the old school barbershop thing and mix it with something...new? After your haircut you go back to \"the showers\" and get a hot towel, scalp massage / shampoo, another hot towel, facial massage - its pretty sweet. Worth the 5 bucks each month I go. If you\'re in Falmouth, check them out (they\'re next to Michael\'s and Wal-Mart). If you\'re not in Falmouth, find one. I used to go to Procuts or Supercutsand this place blows them out of the water. No offense if you work there (I\'m sure you don\'t suck) but now I don\'t have to worry about hoping I win the \"haircutter\" lottery so I don\'t look like I lost a fight with a lawnmower. Some just people shouldn\'t cut hair...
Anyway - about this race!
![](\"http://3.bp.blogspot.com/-YqL-qDvCT4k/UgpfT3iZtkI/AAAAAAAABPI/Ny8opORtN3A/s200/FalmouthTrackClub11.gif\")
Image from www.capecodmarathon.com
Just so you know (in case you don\'t) - a marathon is 26.2 miles, and a half-marathon is, you guessed it - 13.1 miles. Ever see a sticker on someone\'s car that says 26.2 or 13.1? They ran one. There are many marathons throughout the country, with the Boston Marathon and the ING New York marathon being two that are both popular and nearby. The Cape Cod Marathon is put on by the Falmouth Track Club and has been around for a while - this is the 36th running. This year\'s half-marathon is only the third one they\'ve had, and it\'s very popular. They limit entry to 1,200 runners and from what I\'ve seen, it has filled up (early) both years they\'ve held it. The course looks great, and part of it is actually along the Falmouth Road Race course, so there\'ll be some familiar ground there. And it\'s right in town! How convenient for me!
Didn\'t you just start running at the end of March? You\'re gonna double your top distance again in 75 days?
Well...yeah! Why not? Part of how I\'ve come so far is that I\'m constantly challenging myself, pushing and testing my limits. I don\'t know what my limit is and, frankly, I don\'t believe there IS a limit. There is only constant improvement. Impossible is nothing. In April I considered it an accomplishment that I made it 3 miles without stopping...now I can go 7 without stopping. By October, I\'m sure I can go further, and I have no doubt I can not only finish the half-marathon, but achieve a time I can be proud of. A while ago I said one of my goals was to run the Boston Marathon 2015...and I meant it.
And It\'s For A Good Cause, Too!
![](\"http://1.bp.blogspot.com/-stfiSqQsbic/Ugpm2HtDjEI/AAAAAAAABPY/SwCjLK9IAyQ/s320/JimmyVLogo.gif\")
Image from www.jimmyv.org
I felt great being a part of Team Lanzoni and helping to do something incredible and raise so much money for Dana-Farber! I want to do it again - this time for the V Foundation for Cancer Research. The V Foundation is the official philanthropy of my college fraternity - The Delta Chi Fraternity, Inc. I plan to raise and donate money to The V Foundation on behalf of The Boston Area Alumni Chapter of Delta Chi (of which I am President). We\'ll see if I can get a team of Delta Chi Brothers and friends together to do this thing (before the half marathon fills up!). I\'m going to have to get creative to do this since I don\'t have those sweet raffle tickets Team Lanzoni gave us, but I\'m sure with the help of the Boston Alumni Chapter and my friends and family I can come up with some great ways to raise money! I\'ll be sure to let everyone know when the fundraising begins!
So Now It\'s Time To Start Training Again
I feel good about this. I had such an incredible time at the Falmouth Road Race, and I feel like I can officially call myself a runner. So what am I gonna do? Keep Running. Keep on doing it. Keep on seeing how far I can go, how fast I can get there, how strong I can get, how much I can improve myself. The alternative is to get stagnant or maybe even lose everything I\'ve worked for, and honestly that\'s not an option. I didn\'t get through My Transformation by deciding I had reached the mountaintop - I got where I have by continuing on. So, you know where I\'m at...the question is: what are you gonna do? ','On To The Next One - 13.1','','publish','open','open','','on-to-the-next-one-13-1','','','2017-01-14 09:11:06','2017-01-14 14:11:06','',0,'http://50.87.248.94/~sothisj4/?p=117',0,'post','',0),(118,1,'2013-08-12 18:47:00','2013-08-12 22:47:00','I lost 107 lbs. I trained for 140 miles. I raised $2,520 for Dana-Farber Cancer Institute (so far). I spent one year of my life turning around my health and fitness. I re-learned how to think about nutrition and what I put in my mouth. I got in tune with my body. I gave it my all. And then I ran...
All I can say is...wow. What an experience! No wonder so many people want to run the Falmouth Road Race! I had heard that it was the second most popular race in New England, the most desirable race in the country, etc...but I had no idea what an incredible
experience it would be! As you can see from the Runkeeper screenshot above (check out my Runkeeper profile and road race activity), I got the time I was shooting for! Runkeeper reported 1:10:13 and my \"unofficial\" chip time was 1:10:04.
For the non-runners out there - there are two different \"times\" many timed races will report - \"Gun Time\" and \"Chip Time\" (sometimes called \"Net Time\"). Gun Time is
the time from when the gun goes off and the race starts to when you cross the finish line. Chip Time (or Net Time) is the time from when you actually cross the starting line to when you cross the finish. You may think these times would be the same, but if you\'re in a large race you might actually cross the starting line one, two, five or even ten+ minutes after the gun goes off. Yesterday in the Falmouth Road Race I didn\'t cross the starting line until more than 20 minutes after the gun went off. They call it \"Chip Time\" because it\'s the time when your timing chip crosses the start and finish. They call it \"Net Time\" because it\'s the gun time minus the time it takes for you to get to the starting line (in this case, \"Net\" is a math term).
In terms of performance and results - Yes, I got the time I wanted. I was pretty steady in my pace and stayed under 9:46 per mile the entire race. Once I got up the big hill in Falmouth Heights (the last challenge where lots of runners drop) I turned it on and zipped to the end on a mission. I felt great, due I\'m sure in part to a number of things including proper sleep the night before, being hydrated, good pre-race nutrition, my intra-workout drink during the race and a clear head with a positive attitude. Know what helped? It was like I was the only person out there. Nobody else mattered. I was doing my thing and the other 12,799 people were just...there. People zipped ahead of me early on and I smiled to myself thinking \"I\'ll see you around mile 5\" and I passed people walking from mile 3 onward thinking \"I was you during the Finish at the 50 10K\". I learned a lot and it paid off!
![](\"http://4.bp.blogspot.com/-HstNwartSZo/UghMjZ55oAI/AAAAAAAABMY/DZKjY9XAUGE/s400/IMG_20130811_085545_822.jpg\")
There are two things I want to put out there for those of you who don\'t know: 1. I ran this race as a part of Team Lanzoni - the 99 Restaurants team. Team Lanzoni is a part of the Dana-Farber Cancer Institute running program. 2. I am a Freemason, and so was my grandfather Peter. What do these two things have in common?
Last July my grandfather passed away. During his battle with cancer, he was taken care of in the Dana-Farber center at Faulkner in Boston. They took great care of him, were incredibly compassionate, and were there for my family when we needed them. They took the time to make sure they did everything they could and to make sure we were OK when we ran out of options. I wanted to be able to do something for them - help to give someone else a fighting chance. I ran this race for him, and I carried him with me the whole 7.4 miles (or maybe it was him that carried me).
Speaking of Team Lanzoni...
One of the guys in corral 5 with me was an interesting character. His name is Eric Parent, otherwise known as TheSmoothBear...
![](\"http://2.bp.blogspot.com/-cfVvJlD5RHg/UghM0qylKOI/AAAAAAAABM8/58bvbfIPXc8/s400/IMG_20130811_124505_406.jpg\")
This guy is a part of Team Lanzoni too. He\'s got a vlog (video blog, check it out here) where (among other things) he chronicles his running thing. I checked out some of his videos and he\'s pretty entertaining. In one of his videos RFTF: Orange Is The New Black he literally talks about the Netflix show OITNB while running. I mean, I know some runners can just have a conversation like its no big deal while they cruise along, but I guess I was kind of expecting that from those toothpicks in running shoes...TheSmoothBear (no offense buddy) is a big dude, not your typical running toothpick, so I was surprised. I know I sure as hell can\'t have a conversation like that while running, so kudos to you on that! As far as content - he just kinda tells it like it is, which I like. It\'s always good to see a big guy (read beasty, not fat) rockin\' out in fitness world, so more kudos to you on that! Keep on keepin\' on. Hopefully I see this guy again in next year\'s Falmouth Road Race. Be sure to check out his vlog and his Facebook - let him know Darrell sent you from \"So THIS Is Fitness...\"!
But Perhaps The Best Part Of Yesterday...
![](\"http://2.bp.blogspot.com/-PR1JvMqF12U/UghLZ0RSzYI/AAAAAAAABJ0/l9T1d6iFuT4/s640/IMG_20130811_070044_443.jpg\")
We may not have run next to each other, but being out there with my fiancee Megan was great! She\'s been right there next to me since day 1 of P90X when this whole thing started, and it was a great feeling to be out there with her for our biggest challenge yet. I\'m so proud of her and how far she\'s come. Despite knee issues (and no uber-knee brace like I have) and a history of debilitating cramps every time we run she achieved her best pace to date and smashed the time she expected to get, coming in at 1:21:48. Sounds like she plans on being a part of Team Lanzoni with me next year for this race, and in the more immediate future...hopefully she\'ll be a part of my next undertaking...more on that soon.
Oh, By The Way:
My Playlist did me a lot of good. I find it ironic that Chelsea Dagger never came on through the whole run, but I did have Lift Me Up on for that last hill climb in Falmouth Heights, and let me tell you it felt pretty badass climbing that hill and flying to the finish rockin\' out to that.
So, Overall?
The Falmouth Road Race was an incredible experience, I performed better than I could\'ve expected, felt great and I\'m looking forward to next year where hopefully I\'ll get a lower number and a better corral.
Just think - if I can do this, anyone can do it. Get out there and get to it.','And Then I Ran... | Falmouth Road Race','','publish','open','open','','and-then-i-ran-falmouth-road-race','','','2017-01-18 07:47:05','2017-01-18 12:47:05','',0,'http://50.87.248.94/~sothisj4/?p=118',0,'post','',0),(119,1,'2013-08-10 22:40:00','2013-08-11 02:40:00','![](\"http://4.bp.blogspot.com/-Lym0hWbDKeY/Uga_wdROo8I/AAAAAAAABJY/XrddHCjnomM/s320/IMG_20130810_123839_406.jpg\")
So here we are. Tomorrow is the big day. Race day. I keep hearing that the Falmouth Road Race is the biggest, most popular race in New England second only to the Boston Marathon itself. All things considered, I believe it. I\'ve been preparing for this for months, and I feel like I was preparing for it before I even knew I was doing it. I\'ve logged over 140 miles training for this which, frankly, isn\'t
as much as I would\'ve liked. I suppose it was about the best i could do considering I\'ve been doing a bodybuilding program for the past 8 weeks...cardio and heavy iron aren\'t usually best friends...
Anyway - in preparation for the race I gave special attention to my playlist. Some songs were ditched and some added. This was a painstaking process and believe it or not I did \"road test\" most of the songs I was considering...kind of the only sure way to know you can run to it.
First - additions:
A couple of these are actually kind of working as Power Songs for me
135 BPM - Slipknot - Psychosocial
140 BPM - La Roux - Bulletproof (Chrispy Dubstep Mix)
145 BPM - Slipknot - Duality
148 BPM - Florida Georgia Line - Cruise
150 BPM - Five Finger Death Punch - Lift Me Up
152 BPM - Five Finger Death Punch - Under And Over It
152 BPM - Five Finger Death Punch - Back For More
Next up - cut from the team:
These songs were just really throwing off my rhythm. Overall they were too slow and I was trying to move too fast to them - ended up off-sync and with a weird stride.
108 BPM - The Ting Tings - Shut Up And Let Me Go
120 BPM - Robin Thicke - Blurred Lines (feat. T.I. and Pharrel)
120 BPM - Cobra Starship - Hot Mess
120 BPM - Karmin - Brokenhearted (R3hab Remix)
125 BPM - Rammstein - Du Hast
Last - tried and failed:
I really wanted to be able to run to these songs, but you just can\'t force it. Instead of my running playlist I\'ll have to be satisfied with having these on in the car or something. Maybe when I do a cycling playlist I can revisit these (cadence and pace is different)
120 BPM - Robin Thicke ft. T.I. - Blurred Lines (too slow of a beat, couldn\'t match the rhythm to my stride)
138 BPM - The Vines - Get Free (beat just wasn\'t quite right...almost)
150 BPM - Imagine Dragons - Radioactive (song is kinda slow and draggy. Beat would be good but its a sluggish kinda song - not energetic enough for running)
One thing is for sure - I. Am. Pumped. I feel like I\'ve trained and have gotten myself to a point where I can not only finish, but finish strong with a time I can be proud of. I\'ve run the course once for practice so I know what to expect and I\'ve re-tooled my playlist. Just think - if in one year I can do what I\'ve done...anyone can.
At this point, there\'s nothing to it but to do it. See you at the finish.','Primed And Ready - Falmouth Road Race (w/ playlist update)','','publish','open','open','','primed-and-ready-falmouth-road-race-w-playlist-update','','','2017-01-21 08:41:09','2017-01-21 13:41:09','',0,'http://50.87.248.94/~sothisj4/?p=119',0,'post','',0),(120,1,'2013-08-09 12:56:00','2013-08-09 16:56:00','At this point a lot of people have heard, seen or read my story and asked me how I did it. How I got started? How I stayed motivated to keep going? Turns out, a lot of people ask me that question because they want to know how THEY can do it too.
Well, here we are. The \"Get Up And GO\" Guide. This will break down everything you need to know, do, and remind yourself in order to...well... Get Up and GO! Let\'s dive right in -
First Thing\'s First - Get Out Of Your Own Way!
![](\"http://2.bp.blogspot.com/-LH9jfUr-XhM/UgKqj7IHAOI/AAAAAAAABHE/CFvxtJCN2P8/s1600/stifstopsign.jpg\")
YOU are the only obstacle in your way. Nobody can
tell you that you can\'t do it. Your voice is the only voice that matters. You are perfectly capable of achieving your goals. So, stop the excuses, do what you need to do to be in a position to begin your journey...and do it! I could go on for hours, but that\'s about all there is to say in this part of the guide. I\'ve already talked about the \"I Don\'t Feel Like It Syndrome\", The Fear Monster, The Napoleon Complex and motivation itself, so we\'ve covered a lot of the bases concerning why you might not have been doing anything - it\'s time to figure out what\'s been keeping you away from a better you and beat it. Those other articles might
help.
So What Are You Gonna Do Now?
![](\"http://1.bp.blogspot.com/-Meem0uxYX6U/UgPzfNL6fHI/AAAAAAAABHk/vf2fQbWEsgc/s320/ok-now-what.jpg\")
No, really...assuming you\'re ready to do something, you have to know what it is you\'re gonna do! That means you need to have a goal envisioned in your mind. What is your goal - what do you want in the end? It\'s going to be a long road, and you need a road map to get there. So, figure it out!
Are you trying to burn fat and get lean (known in fitness world as \"cutting\") or get big and build muscle (\"bulking\")? What do you want to look like? What size do you want to be? What weight are you shooting for? Where do you want to be in a year? I know it seems far off, but if you set your ultimate goal now you can figure out your plan and set little, more immediately attainable goals to achieve along the way. Trust me - little victories along the path to the Promised Land can do a lot more for you than you can appreciate right now.
OK, So you know where you want to go - How Do You Get There?
This is the part where you have to choose your starting point - what you\'re actually going to do to start losing/gaining weight. This can be a big decision, and it IS an important one. Megan (my fiancee) and I were between two programs - P90X and INSANITY. We were familiar with the two from word of mouth, internet ads, and tv infomercials. We had a rough idea of what we were in for and what the two were like. In the end, the differences we were deciding between were:
P90X - requires some equipment, allows lots of modification of moves, well-rounded program
Insanity - requires NO equipment, doesn\'t really allow much modification (or any at all), cardio HELL.
We decided, in the end, to do P90X first. Frankly, I\'m glad we did. For what we were looking to do it was a good starting point. It allowed us to ease into things modifying moves and achieving little victories, still getting the full workout done instead of failing after one or two full-out intense reps. It allowed us to feel good about our achievements and see our progress as we went along. Yes, we would\'ve seen progress in INSANITY too, but the fact we couldn\'t go balls-to-the-wall and get more than a couple reps might have discouraged us from finishing the program. Doint P90X also helped us build a base of muscle and shed some initial weight (read: a LOT of weight) that helped make INSANITY suck a whole lot less.
In the end, we made the right choice for us. Maybe the other choice would\'ve worked for you. That\'s probably the toughest part - in the end, you have to make the call. Look into your available options and choose what you think is going to serve you best. P90X allowed my 300 lb out-of-shape self to struggle for 10 pushups on my knees and still complete the workout. Progress is progress -
![](\"http://2.bp.blogspot.com/-kLDUQomQlGk/UgRhkwa-zqI/AAAAAAAABH0/llsPETZ427c/s400/dead-last-finish-meme.jpg\")
Because let\'s be honest - you\'re already lapping the guy still sitting on the couch.
Once you figure out what you\'re doing, you need the tools for success.
What are The Tools For Success?
Generally, whatever the program you\'re doing calls for! If you\'re going to do a program like P90X that requires equipment, you need that equipment! Things like resistance bands, pull-up bars, push-up stands, yoga mats, etc can be found at stores like Marshalls, T.J. Maxx, Wal-Mart, or your favorite sporting goods store. I got my resistance band set for about $12, same with some nice push-up stands. Yoga mat was about $12 for a nice one and yoga block was $5 (worth it). Trust me, the equipment is worth the investment. Don\'t let a few extra bucks scare you away - it\'s worth it for your health, fitness and enjoyment. I\'d happily invest that $50 again to add enjoyable years onto my life. If you\'re going a little more hardcore with something like P90X2 or Body Beast, you\'ve probably already done some workout programs and have built up a collection of equipment already. Don\'t choose a program simply because of a lack of required equipment. I almost made that mistake, and if I had, I might have gotten discouraged and quit INSANITY, and I never would\'ve gotten in shape and started running.
![](\"http://1.bp.blogspot.com/-RAPp4HY0GyQ/UgRt0lGoo_I/AAAAAAAABIk/MWs3CFqF70I/s640/IMG_20130730_103135_867.jpg\")
If the program you\'re doing has worksheets, trust me...print them and use them. I WISH I had printed and used the P90X worksheets - I\'d LOVE to see how far I\'ve come since then. Not only that, but the worksheets help you stay on track, remember what weight/how many reps you did last time, and continue to steadily improve. I thought I knew better. Guess what? I didn\'t. I\'ve come so far that now, in Body Beast, not only did I use worksheets, but I found better worksheets online and modified them to suit my needs. USE THE WORKSHEETS. You\'ll thank yourself later.
Before and After Pictures & Measurements are HUGELY Important!
![](\"http://4.bp.blogspot.com/-U7bfQ1zYljU/UgRmPd603xI/AAAAAAAABIE/a9_wxDme9Sk/s640/885308_10101200011174872_1745072204_o.jpg\")
Seriously, if you take one piece of advice, take this - DO THE BEFORE AND AFTERS! You have no idea how sorry I almost was...I waited until Day 6 of P90X to do before pictures. I was so ashamed of my body and disgusted with how I looked I didn\'t even want to do before pictures. I wanted to forget all about it. I am SO glad I finally did the before pictures. I can see how far I\'ve come! I can appreciate my achievements! It\'s such a great feeling and now that I\'m so much more fit people look at the before and can\'t believe it. (you can see all the before & afters here) I wish I had taken measurements before. The only one I have is my waist size, and that\'s not entirely accurate. It was likely bigger than I think.
Take Pictures, take your measurements, document your journey. Fit-&-Healthy You WILL thank yourself.
Once you do that, it\'s GO TIME
SO, You\'ve got direction, you\'ve got a program, you\'ve got the tools and you\'ve taken the pics/measurements. Presumably, you have a suitable space to do your workout. Anywhere you can do your workout, use your equipment, not disturb others (too much) and not be disturbed by others will do. Don\'t worry about people watching you - let the hater\'s hate. I would think anyone that could see you in your workout space would be someone close to you, and I would hope someone that close wouldn\'t judge you.
NOW that we\'ve moved on from the haters - Get your fit test done (if there is one). Some programs, such as P90X, have a fit test you do before and after the program, whereas other programs like INSANITY have a fit test that is part of the regular schedule. Whatever the case, DO IT. Again, you\'ll thank yourself later.
This Is The Easy Part
Not to rip a line from Nike or anything...but...well...Just Do It! You\'ve got everything you need. Just. Freaking. DO IT! If you need motivation along the way, just think about where you came from, where you want to be, and how much you don\'t want to look like that before picture again. Think about how good it feels to finish a workout and have that little success under your belt. Think of how good it feels to see yourself shrinking week to week, see your clothes fitting looser, needing to go shopping to buy new ones. Think of your loved ones and how you\'d like to be around a little longer for them, or how you\'d like to look better for them. If you\'re like I was, think of how much it sucks to get winded going up one flight of stairs. Everyone has that one little nugget of something that will kick their butt into gear no matter how much the workout sucks, how much you\'re swearing at Tony Horton or Shaun T through the TV, or how much you REALLY just don\'t want to get out of bed and go work out this morning.
If you need a little outside help keeping yourself accountable, be a part of a group designed for just such a purpose. There are many on Facebook, many in real life (with real people!) too. Enough people reached out to me talking about inspiration and asking for advice that I went and made one. If you want, you can become a part of it here. I\'ve been a part of one for a while and I can tell you it was definitely a great motivator on the days I needed it. Other days, it\'s a great place to learn something or help motivate others. Maybe having a workout partner is what you need. I know having my fiancee there beside me every day doing the workout with me was a big deal. I tried harder. For her and for me. If she could do it, I could do it. If I could do it, she could do it. We were a team. Once we got to the end of Week 1 Day 6 we looked at each other and said \"If we can get through the first week, we can get through the whole thing.\" - and we did.
Fight off those last little excuses that creep into your mind! Don\'t try to fool yourself and say you don\'t have time: no matter how long you work, how screwed up your hours, how awful your schedule, remember:
![](\"http://3.bp.blogspot.com/-MxsTZj6guyg/UgRq8Uu1ZEI/AAAAAAAABIY/tTzzOSFUWF4/s320/too-busy.jpg\")
Think you can\'t do it? It\'s just too hard and you\'re too out of shape?
![](\"http://2.bp.blogspot.com/-isFEI803Hzc/UgRxlKyUZzI/AAAAAAAABI0/QiEz6h3NlAI/s320/no-excuses.jpg\")
So get to it, Nancy. You got this.
','The \"Get Up And GO\" Guide','','publish','open','open','','the-get-up-and-go-guide','','','2017-01-20 16:46:25','2017-01-20 21:46:25','',0,'http://50.87.248.94/~sothisj4/?p=120',0,'post','',1),(121,1,'2013-08-06 15:20:00','0000-00-00 00:00:00','OK, there\'s something that\'s been bothering me for a while and working in a restaurant I\'m reminded of it on a near-daily basis. I know I\'m gonna break a lot of hearts with this one, but there\'s just no way around it.','The \"Diet\" Dilema','','draft','open','open','','','','','2013-08-06 15:20:00','0000-00-00 00:00:00','',0,'http://50.87.248.94/~sothisj4/?p=121',0,'post','',0),(122,1,'2013-08-03 20:46:00','2013-08-04 00:46:00','So you\'re running along, you\'re doggin\' it, life sucks, and all of a sudden a song comes on that just hits you the right way. Your stride picks up, your breathing straightens out, there\'s a bounce in your step and you\'re running like you just got a power-up in a video game. Ladies and gentlemen - your playlist just gave you a Power Song! We\'re back in this thing!
![](\"http://2.bp.blogspot.com/-WtE8WGQK6C4/UfzbrZ7R-OI/AAAAAAAABFY/nYt2joTan9c/s1600/super+mario+star.jpg\")
Wait...what?
The Falmouth Road Race is 8 days away
and I\'m going on my last long run pre-race today...probably a 5 or 6 miler. I\'m going through my music to make sure my playlist is up to date (there will be a playlist update article soon) and the thought struck me that there might be some people out there that don\'t know what a Power Song is. Power Songs are like the secret weapon to success in the running / workout world (as far as I\'m concerned)! I mean, aside from proper nutrition, stretching and hydration of course.
I searched the internet and I really couldn\'t find much about \"Power Songs\", which was disappointing. So, I suppose we\'ll start with the obvious question...
What IS a Power Song?
A power song pumps. you. UP. You can be slowing down, losing steam, feeling like you want to stop - it\'s just TOO much...and then a Power Song comes on and you feel recharged. Refueled. Ready to take ON THE WORLD. A Power Song doesn\'t just bring you a second wind - it brings you a HURRICANE. If you\'re already cruising along? You cruise along harder. Faster. Stronger. Each step is effortless. Each rep is lighter than the last. A power song is like Super Mario\'s Invincibility Star. Every time a power song comes on I feel as amped up as the Powerthirst video, or the guy in the Old Spice commercials.
![](\"http://1.bp.blogspot.com/-WkTYPDlSPLw/Uf1nDr_u3GI/AAAAAAAABFo/MYuJiwvHiR0/s320/hqdefault.jpg\")
Seriously, it\'s tough to put a hard definition on it, but basically a Power Song is like a turbo-shot of GO. And it will get you through the worst parts of your workout or run like you just started out and will leave you feeling fresh as a daisy. The beat is perfect, you sync up just right, you get your stride right, you get pumped up and super-motivated and you just go. It\'s a great feeling. So, naturally, you\'d like to know how to find the most awesome power song out there right?
You can\'t.
Sorry, Charlie. That\'s not how it works. You can\'t force a Power Song - you can\'t choose it. It chooses you. I know, it sounds strange, but it\'s true...it just happens. You\'ll be listening to the radio and just start jamming out, feeling everything I just talked about. You can be at the gym and it comes on. You might even have thrown one in your own playlist and not even have realized it. But when it hits you, you\'ll know. It can be from any genre, it can be any length. It can literally be ANY song...and it\'s different for everyone. SOMEHOW, one of my fiancee\'s power songs is 160 BPM - Selena Gomez - Come And Get It. I can\'t understand it. But it works for her. That\'s just how it is. My FAVORITE power song right now is 154 BPM - The Fratellis - Chelsea Dagger. Every single time I hear that song I get amped up and want to run.
That doesn\'t always happen.
There are some songs that I love that WERE Power Songs but just don\'t get me as amped up as they used to. They\'re still great to run to and work well on my playlist, but they somehow just aren\'t Power Songs anymore. Sometimes it works for me, sometimes it\'s just a regular running song. Go figure. While I do try to load myself up with songs that have Power Song potential...
You can\'t just make a playlist entirely of power songs
Really, it won\'t end well. Either you\'ll stop getting amped up to many of them, as happened to me, or EVEN WORSE - you\'ll gas yourself (run yourself out of gas). The whole point of a Power Song is that it amps you up and puts you into overdrive...but you can\'t run like that for your entire run! Maybe if you\'re on a 5K you can, but anything more than that you\'ll regret it.
So, keep your ears open and give a listen - you might be surprised what songs you find yourself air-drumming or dancing in the car to. When you feel that adrenaline hit - write it down or Shazaam it and put it in your playlist! Give it a go, and if it works out as well as you think, congratulations - you just permanently increased your playlist by 1. And climbed a mountain later on.','Running on Rocket Fuel - Anatomy of a Power Song','','publish','open','open','','running-on-rocket-fuel-anatomy-of-a-power-song','','','2017-01-08 16:47:08','2017-01-08 21:47:08','',0,'http://50.87.248.94/~sothisj4/?p=122',0,'post','',0),(123,1,'2013-08-01 16:34:00','2013-08-01 20:34:00','So apparently people are reading this blog and are getting inspired to get up off the couch and get fit and healthy. I have to say, I\'m pretty happy about that. That was part of the big picture here, I just wasn\'t sure when it would actually start happening. So...yay.
People have asked me to write about a number of things and to review a number of things (there\'s even products being sent to me to be reviewed!) and I thought well, if people want to hear about it, why not write about it.
![](\"http://1.bp.blogspot.com/-OQLFtgmXEl0/Ufh9zBLaG7I/AAAAAAAABEQ/GkQQbZG2aeE/s400/fruitweights.jpg\")
So here we are. Nutrition.
Someone asked me to talk about the Paleo diet but that\'d be like trying to go into AP Calc without covering Algebra 1 first - so I thought I\'d start with The Basics. Yes, this information is available from other sources, and there\'s one in particular I really like, but it\'s kind of technical and assumes you know a lot more than you might if you\'re just starting out - so I\'m going to try to present it in an easy-to-digest way (no pun intended).
What\'s Up With The Watermelon dumbbell?
This whole \"fitness\" thing, as I found out very early on, is 80% nutrition. Back when this all started I learned very quickly that in order to survive the intense workouts of P90X, and later INSANITY and so on, I had to eat right to properly fuel my body. Because...well...
As it turns out, potato skins and chicken tenders don\'t get it done.
There are a few important things to know in order to meet your nutrition goals.
How Much Should I Be Eating To Gain/Lose/Maintain?
I feel like many people don\'t know that there is a magic number of calories to eat to maintain your weight. To keep this simple, we\'ll call this your \"Caloric Maintenance Level\" or \"CML\".
There are several formulas out there and a million \"calculators\" to figure out your CML, but MANY of them are inaccurate. We\'ll use \"The Mifflin St Jeor Equation\" since it seems to be the most accurate one out there for those who don\'t know their body fat %. This equation will give you your \"BMR\" or \"Basal Metabolic Rate\" which is the base calories your body needs to survive if you were in a coma:
MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161
Now multiply that number by what I\'m going to call \"The Fitness Factor\" (choose based on activity level)-
1.2 = Sedentary (Desk job, little \"real\" exercise - sit around a lot)
1.3 - 1.4 = Light Activity (light exercise 1 - 3 days per week, light activity job...walking a bit)
1.5 - 1.6 = Moderate Activity (moderate exercise 3 - 5 days/week, waitress or other \"moving\" job)
1.7 - 1.8 = High Activity (hard exercise 6 - 7 days/week, physically demanding lifestyle)
1.9 - 2.2 = Extreme Activity (athlete in endurance training, VERY Active physicaly-engaging job)
Odds are you probably fall somewhere between Sedentary or Moderate. So, multiply your BMR by your \"Fitness Factor\" and that is ROUGHLY your Caloric Maintenance Level. THIS IS NOT AN EXACT SCIENCE but it\'s about as close as we can hope to come without some kind of sports performance lab.
That was a lot of math - now what?
So that\'s your \"caloric maintenance level\". That\'s the number of calories you would need to eat in a day to remain the weight you are. Yes, I said that was a magic number of calories to eat to maintain your weight, but that\'s only if you eat the right foods (we\'ll come back to this).
I\'m assuming you\'d like to lose weight? If so, you need to create a calorie deficit. What\'s that? That\'s eating less than your CML. You generally will lose 1 lb per week if you eat a daily 500 calorie deficit (ex. your CML is 2500 calories per day, you would eat 2000 per day to lose 1 lb per week). If you want to lose 2 lbs per week, 1000 calorie deficit. Note: this works in reverse for gaining weight.
Most sources I\'ve seen out there say it\'s not safe to try to lose more than 2 lbs per week. I understand your results may vary, but it\'s not a good idea - GENERALLY - to go out there on a 2000 calorie deficit because you want to lose 4 lbs per week. There\'s also a base level of calories they say you shouldn\'t go under - I believe it\'s 1200 for women and 1700 for men. I could be wrong.
Another note: EATING TOO LITTLE IS JUST AS BAD AS EATING TOO MUCH. Your body can go into \"starvation mode\" if it sees you\'re not getting enough food - you\'ll hold onto fat and may become \"catabolic\" - which means rather than breaking down fat and food for fuel, it will break down MUSCLE that you\'re working so hard to build! (That\'s bad). So make sure you keep it to a 500 or 1000 calorie deficit, NO MORE.
![](\"http://3.bp.blogspot.com/-PAuQE0eYmOA/Ufpa6bvTkiI/AAAAAAAABEw/v88zHw9PouI/s320/2121272.jpg\")
OK - I know how much to eat...but what am I eating?
No, the answer is not \"Pizza, chicken, veggies and soda\". In order to build a healthy meal plan for yourself you have to understand what exactly your eating. There\'s these things called macro-nutrients and micro-nutrients. We\'ll worry about micro-nutrients later - that\'s some advanced stuff.
Macro-nutrients?
Don\'t worry, it sounds WAY more complicated than it is. Protein, Carbohydrates and Fat are the three macro-nutrients. I\'m no food scientist, but I\'ll be bold here and say everything you eat is, among other things, made up of these macro-nutrients. NONE OF THESE THREE THINGS ARE BAD. Protein is not just for muscle-heads at the gym. Carbs are not bad, no matter what some \"diet\" programs tell you (diet is a 4-letter word!). Fat is not bad, you need a certain amount of it to survive, but too much can be bad.
It\'s all about how much of each you take in. The right balance will take you a long way to getting the results you want. Many sources will tell you to follow a particular ratio - When I was following the P90X nutrition guide that\'s where I got this idea from. There are also some sources out there that tell you following ratios are bad. I\'ll go into all the specifics on this later, but to get you in the right direction I\'ll start you with what I started with:
50% Protein, 30% carb, 20% fat. That\'s what one program I did called \"fat shredder\".
It\'s a high-protein-based diet to help build muscle while burning fat. PLEASE do not take this as \"the one true way\". This is supposed to be \"The Basics\" and this is just one way to get you started. I am going to go in-depth on macro-nutrients in another article, but this is a starter to take you in the right direction. Also, this works best when you\'re putting forth some kind of effort to work out. Then again, life works best when you\'re putting forth some kind of effort to work out.
![](\"http://1.bp.blogspot.com/-6aL08Jo9dCU/UfpizV3KdnI/AAAAAAAABFA/BIvp_6OW-Qg/s400/40222467.jpg\")
NO. It doesn\'t. I\'ve seen and heard about this \"If It Fits Your Macros\" thing. That is wrong - it\'s an excuse to eat something you want that you know isn\'t all that great for you. That\'s all I\'ll say on \"IIFYM\".
There are a lot of things that I stopped eating when I began my journey. I stopped drinking soda, I stopped eating deep-fried foods, I switched to whole grain bread instead of white, I SERIOUSLY dropped my fat intake, etc. I made a LOT of changes, some of them hard. It may not have been easy, but I had a pretty serious motivator (see my story if you need a refresher) so I stuck with it. I\'m not saying you have to completely cut all these things out, but you should start scaling back so that, eventually, you can cut it out. Once again, I\'ll go into more depth on what\'s not all that great and why later on (it ties in with macro-nutrients) but suffice it to say, all these bad-for-you things will take your macro-nutrients out of whack and GENERALLY increase your fat intake.
This isn\'t about depriving yourself. This is about teaching yourself how to eat right and give your body what it really needs, not what you\'ve been made to think you want. I am super-happy with the things I eat, and people look at me sideways telling me I need to cheat once in a while. I do, it\'s just not what they would consider cheating. So many people \"diet\" then gain it all back, say nothing works because they don\'t really learn how to eat right and get better habits. I don\'t \"diet\", \"diets\" fail. \"Diets\" don\'t teach you anything - they do the thinking for you. I just follow good nutrition.
You can too.','So THIS Is Nutrition... The Basics','','publish','open','open','','so-this-is-nutrition-the-basics','','','2017-01-14 00:56:59','2017-01-14 05:56:59','',0,'http://50.87.248.94/~sothisj4/?p=123',0,'post','',0),(124,1,'2013-07-28 19:47:00','2013-07-28 23:47:00','![](\"http://2.bp.blogspot.com/-bi4WILLVnm0/UfUjMKX4XhI/AAAAAAAABDY/sdft9DIatIc/s320/nbfrr.jpg\")
So, two weeks from this very moment (at least, the very moment I\'m typing this) the gun will go off and the 41st running of the Falmouth Road Race will begin. 10 minutes later the 5th corral will be allowed to start and off I\'ll go. A few minutes later, the 6th corral and off goes my fiancee Megan.
Holy. Crap.
This is what we\'ve been working up to since March (whether we knew it or not) when we went for that first run.
That\'s great Darrell, but what if I don\'t know what the Falmouth Road Race is?
The Falmouth Road Race (which is kind of a big deal) is a 7.4 mile road race from Woods Hole to Falmouth Heights. The course goes by Nobska Lighthouse, along some scenic roads, along Surf Drive (and its beaches), along the beach at Falmouth Heights, all the way around Grand Ave. down to the finish line in front of the British Beer Company. They cap the total number of race participants somewhere around 12,500, and they have elite runners from around the world fly in to run this thing.
And then there\'s us.
***UPDATE***
So I took a break in writing this post to actually go run the course with Megan. Boy am I glad I did. We learned a lot about the course and we\'re definitely better prepared.
OK, so...why are you two running this?
![](\"http://3.bp.blogspot.com/-zoNCdnybAAs/UfVv5rJNztI/AAAAAAAABDo/JljZJHVx6xY/s320/413342_10100859894935542_1060323499_o.jpg\")
I\'m running as a part of Team Lanzoni. That\'s the 99 Restaurants team. Team Lanzoni is a part of Dana-Farber Cancer Institute running programs. That means that I\'m running to raise money for Dana-Farber Cancer Institute.
Why?
My Grandfather - Peter Scuteri. A loving husband and father, retired Malden police officer and pilot of the Malden PD K-9 program, Freemason, Shriner, and all-around hero. He passed away from cancer last July. The short story is, during his battle with cancer, he received care from Dana-Farber Cancer Institute in Boston. Dana-Farber helped my grandfather in his battle, and I wanted to use a run to raise money for them so someone else could have a fighting chance too. My other reasons for running, yes - even my new-found health and fitness, pale in comparison to this reason.
What about Megan?
![](\"http://4.bp.blogspot.com/-ssbauTRk6ZQ/UfVyCQu7HuI/AAAAAAAABEA/rvVIyQVvoi4/s320/977838_531255300265466_820475099_o.jpg\")
My fiancee Megan is running the race for a different reason. Megan\'s brother - Chris Boselli - passed away last summer from complications with heart surgery. He was 27 years old. His passing rocked her family in a way I can\'t even properly describe to you. Her family set up a memorial scholarship fund in his name to honor him by helping others who share his love of theatre and the arts. Originally, Megan had been trying to run the Falmouth Road Race on a team to raise money for this scholarship fund. UNFORTUNATELY, the team was not selected in the lottery.
She still wanted to run the race. For herself and, I think, for him.
So, long story short, she (and her sister, Kim) are running as a part of the West Falmouth Library team to raise money for them. Megan went with this because, of all the fundraising opportunities available to her, this one made the most sense. Megan always has a book on her and reads like its her job. If she couldn\'t raise money for her brother\'s memorial, being able to support a place that helps others with the same hobby/habit/problem (hah) as her is a great compromise. While I have surpassed my own fundraising goal through the help of the people at Team Lanzoni HQ, Megan has not yet achieved her fundraising goal.
This is where I\'m calling on you, faithful friends and readers.
Please visit Megan\'s personal fundraising page and consider making a donation to help her towards her $1,000 goal. As of my writing, she is at $170. There\'s a yard sale this coming weekend to raise money towards the goal, but it\'d take way more stuff to sell than we have in order to achieve that.
Please consider helping and contributing to a great cause. Megan has until August 6th to raise the money she needs - I have a few weeks after that. It would mean a lot to me if you could help her out.
That said - the training continues. Two weeks from this moment the two of us will be celebrating a great achievement and looking forward towards the next. It\'s all about the journey.','Our First REAL Challenge - Falmouth Road Race','','publish','open','open','','our-first-real-challenge-falmouth-road-race','','','2017-01-14 08:51:37','2017-01-14 13:51:37','',0,'http://50.87.248.94/~sothisj4/?p=124',0,'post','',0),(125,1,'2013-07-26 13:57:00','2013-07-26 17:57:00','![](\"http://2.bp.blogspot.com/-roXayL-pktU/UfD-CtE2EVI/AAAAAAAABAo/ur-zuMH1c90/s320/fat-scale2.jpg\")
I tried incredibly hard - probably WAY harder than I should have - to come up with a catchy title for this article...but when it comes right down to it...it\'s really simple. The Scale - the common bathroom scale - is a major reason why workouts fail.
![](\"http://1.bp.blogspot.com/-9lacERfSFIM/UfHEZMkksnI/AAAAAAAABB0/mbAefPsgQzs/s320/g137479893039795542.jpg\")
Yeah, you heard me right. The Scale is a problem. There are a few reasons why, but The Scale is Public Enemy No. 1 in workout world. The Scale contributes in a HUGE way to what I\'m calling \"Perceived Lack of Results\". \"PLOR\" is why an incredible number of people get frustrated and just give up. The scale can make you think you\'re on top of the world or a complete and total failure.
It\'s all. About. The Scale.
The Scale Doesn\'t Lie -
As a matter of fact, The Scale is incredibly honest. Too honest. The Scale doesn\'t know how to lie - It knows how to do one thing: Tell you exactly what you weigh.
Isn\'t that the point?
![](\"http://1.bp.blogspot.com/-XMDGVH42Awo/UfD-F7uRiEI/AAAAAAAABA4/_U4ypkJ02d8/s1600/scaleislying.jpg\")
Yes and no. The Scale will tell you what you weigh, but the problem is there are a lot of factors that play into how much, exactly, you weigh RIGHT NOW. How much you weigh over time. Your weight loss or gain trends. Stress, sodium intake, hydration (or lack thereof), sweating, fat loss/gain and muscle loss/gain all affect what you weigh. And don\'t forget - the food you actually eat throughout the day weighs something too! All of these things can play into a false sense of where you\'re at when you step onto the scale.
So far I\'ve thrown a lot of information at you, even though it may not seem like it. Let\'s take it one bite at a time (hah, I made a funny).
Stress -
![](\"http://2.bp.blogspot.com/-SmZanRfpS_I/UfHk_rNMQsI/AAAAAAAABCE/HQs9s8uGAKw/s320/40052119.jpg\")
Being under high levels of stress, which isn\'t uncommon these days, can lead to weight gain (or to the scale staying the same - we\'ll come back to that) as discussed in this article on WebMD, this article on MedicineNet, and this post on About.com Health. I\'m taking away three distinct factors from all these (and more) discussions about stress and weight gain -
1. When you\'re stressed your body enters a primal \"fight or flight\" mode and generates a number of hormones, including Cortisol. Cortisol serves to facilitate fat and carbohydrate metabolism, but it also triggers insulin release to help regulate blood sugar. The end result is YOU craving more high-carb high-sugar foods. Helloooooo tub-o-ice cream.
2. Cortisol, a result of stress, causes your body to store fat deep in the abdominal area. This not only produces an INCREDIBLY attractive gut-like appearance in the belly, but it\'s also the kind of fat store that can lead to health issues.
3. When you\'re stressed there\'s lots of nervous energy that needs to be expended - your body and mind have to find a comforting activity. Many times, eating becomes that comforting activity and, HOW CONVENIENT - you can go ahead and nom on that high-sugar high-carb stuff you\'re craving as a result of cortisol release. Perfect.
Sodium Intake, Hydration / De-hydration and sweating-
![](\"http://1.bp.blogspot.com/-rRdH4l3bDjY/UfJ9Htm42uI/AAAAAAAABDI/HYYHplGqsC4/s320/sodium_chart.jpg\")
Where does all that salt come from?
The ideal daily sodium intake is around 2,300 mg. I don\'t know if you\'ve looked at sodium levels in some of the foods you eat, but it can be INCREDIBLY difficult to keep sodium levels low...especially if you eat out at all. The chart to the right shows you where all the salt in your food comes from - if you look at it you\'ll see why the more \"processed\" food you eat, and the more \"processed\" it is, the more salt you can\'t help but take in. Increased sodium levels make you retain water (don\'t believe me? Google it). Retaining water makes you weigh more - water has weight, right? Totally makes sense. If you decide you\'re gonna stop drinking water and get pretty dehydrated - yeah, the scale is probably going to look a little bit better, but you\'ll be disappointed next week/month when you weigh in and you\'re hydrated differently than the last time.
And just like taking in or not taking in enough water can affect your weight - you\'re obviously going to weigh less after you\'ve just gotten done sweating out a bunch of water. In my experience, I can sweat out 1-2 lbs of water (maybe even more) during a super-intense workout (1+ hours), yours may vary, but that IS a significant amount of weight just from sweating. Your body will replenish it when you have that post-workout \"oh-my-god-I\'m-dying-of-thirst\" water guzzle, so this is an even more temporary fluctuation than the others, but it is a weight fluctuation just the same.
Food Weighs Something -
This one\'s quick, easy and obvious - the food you eat weighs something. If you weigh yourself before you eat in the morning you will weigh less than if you weighed yourself after eating. Every time. There is no food out there that makes you lighter after you eat it (and if there is, tell me!).
And this leaves me with my favorite point to make, and the one that, I think, really brings this whole article together:
![](\"http://1.bp.blogspot.com/-TdPnZ9KnSJA/UfHocB09ynI/AAAAAAAABCU/cEgN_gC8F60/s320/l560655519.jpg\")
MUSCLE WEIGHS MORE THAN FAT -
No, this is not just some kind of corny line - volume-wise, muscle weighs more than fat. Think of it like a pound of feathers and a pound of gold - it\'s gonna take a super-huge pile of feathers to weigh a pound - that pile is going to take up a lot of space. The same weight of gold is small, sleek and in a tight tiny package. Same goes for muscle and fat. Fat is less dense than muscle, thus 5 lbs of fat takes up a lot more real estate than muscle.
Let\'s put it another way that\'s easier to understand:
![](\"http://2.bp.blogspot.com/-4mnYqJRIzl8/UfJ7dz_-Y3I/AAAAAAAABC8/9Ud5_4q7-AE/s1600/deb155lbs-300x286.jpg\")
![](\"http://2.bp.blogspot.com/-Vb_0iPtGfQA/UfHuoZaZuAI/AAAAAAAABCk/AhY-_JYGitQ/s320/fat-vs-muscle1.jpg\")
![](\"http://2.bp.blogspot.com/-yQ_-RUP8-dE/UfD-J2HcexI/AAAAAAAABBI/P5NdKld4EJ0/s640/tumblr_lx8xnaiI1I1qm62nmo1_1280.jpg\")
Starting to get the picture?
Muscle is tighter and denser than fat - same weight, smaller package. If the scale doesn\'t move, or barely moves, it\'s likely because you\'re building muscle while at the same time burning fat. The more muscle you have in your body the more calories you\'ll burn - your body has to burn calories to feed all the muscle on your body. That\'s a good thing. Don\'t be afraid of building muscle.
![](\"http://3.bp.blogspot.com/-dNFc4U9EOrM/UfHBvAsh_qI/AAAAAAAABBo/0qts1JWS9qQ/s320/g1374796551146990904.jpg\")
No. Not necessarily. Wasn\'t the goal to burn fat? Get healthy? Get fit? Yes, you\'ll lose some weight, but it\'s going to come to a point where you stop losing weight so rapidly. You might even stay the same for a while. This could be a true plateau or it could just be some muscle gain (I\'ll cover true plateaus in another article), but either one can be overcome. I lost 107 lbs so far - it did not steadily come off 5 - 10 lbs per week. There were weeks I didn\'t lose weight. There were weeks I GAINED a little. You have to think LONG TERM with your weight-loss and fitness goals. Rome wasn\'t built in a day, and neither was your body. Be confident in what you\'re doing and believe in yourself. If you get so frustrated that you want to smash the scale and throw it out the window...well...I\'ll pretend I didn\'t see you do it.
So, what? I can\'t trust The Scale?
Like I said - The Scale will ALWAYS tell you exactly what you weigh...at that moment...with no regard for muscle vs. fat, hydration, stress, etc. Weigh yourself at your own risk. Don\'t weigh yourself more than once a week - definitely not daily. The number The Scale tells you is NOT the only number in the world that matters. Trust other measurement methods. How do you FEEL? How do you LOOK? Are your clothes fitting looser? Can you tighten your belt more? Do you see more muscle definition when you flex? Has your body fat % gone down? Don\'t let the number The Scale tells you skew the image you see in the mirror.
When you start a program and take your \"before\" pictures, whip out a measuring tape and get your measurements - neck, chest, waist, hips, thighs, biceps, calves, etc. You\'ll be glad you did, because THOSE are the measurements that count. If those are changing in a positive direction, the weight will follow. Believe in yourself and stay positive - don\'t let The Scale make you think you\'re failing.
','Why Workouts Fail #2 - The Scale','','publish','open','open','','why-workouts-fail-2-the-scale','','','2017-01-14 08:50:55','2017-01-14 13:50:55','',0,'http://50.87.248.94/~sothisj4/?p=125',0,'post','',0),(126,1,'2013-07-23 12:33:00','2013-07-23 16:33:00','
6:20 AM. Only slept about 5 hours. Do I want to work out right now? No. Is it Leg Day again? Yes.
Sh!t. It\'s gonna be one of those days.
I would honestly love nothing more right now than to just go back to bed, pretend it\'s a rest day, and just relax. I\'m tired. I don\'t feel like it. Wah. I just lack motivation right now. As I sit here writing an article for my fitness blog. Ironic.
Or is it? How many people out there in fitness land suffer from this exact same issue at LEAST every once in a while? How about every day? How do people motivate themselves to continually plug away at it. Day in and day out. Throwing themselves at a workout, hurling themselves down the pavement, turning on that motor that never seems to run out of gas?
![](\"http://3.bp.blogspot.com/-C5-whDW2v58/Ue5f-I2wptI/AAAAAAAAA_Q/jzWf68QBIYk/s320/health-and-fitness-motivation-by-elisa.jpg\")
Maybe it\'s the knowledge that if we don\'t get moving - if we don\'t kick-start ourselves - we\'ll regret it later. This is a post both for the fitness freaks and the workout newbies. Why? Because we all fight the Siren\'s Call of our pillow, of the couch, of anything that ISN\'T our running shoes, dumbbells, bike...or otherwise sweat-related item.
In my last post (Defeating Demotivators #1 - The Fear Monster) I mentioned that for newbies or pre-newbies suffering from The Fear Monster being surrounded by positivity and encouragement was key to getting them to stick with it. I said it was incredibly important to be gentle. What about for those of us who are already hardcore into fitness? Or who have broken past the fear barrier and do work?
![](\"http://2.bp.blogspot.com/-cUUMP6WVeaY/Ue5f_RrBZII/AAAAAAAAA_w/Xtpc0_egyYY/s320/motivation-motivation-demotivational-poster-1276385776.jpg\")
We reach a point where \"gentle\" doesn\'t WORK anymore.
Sometimes a soft nudge doesn\'t do it anymore. Let\'s be real - if you\'re that guy on the lookout for people who can\'t get the courage to work out, if you\'re the person helping others...and YOU can\'t get yourself to the gym / road / mat / etc...maybe a shove is more like it.
Or maybe it\'s not.
What really motivates people?
![](\"http://3.bp.blogspot.com/-vlAYFt2tiOo/Ue5iCc2opRI/AAAAAAAABAQ/R_XVc-DDF04/s400/maslows-hierarchy-of-needs1.jpg\")
I am not a psychologist, but there is a real psychological science to motivation. This, above, is called Maslow\'s Hierarcy of Needs (created by Abraham Maslow - an American Psychologist). It breaks down the structure of people\'s motivation. It\'s not designed around fitness, but we can definitely apply it for our purposes. People work out for different reasons, and I would say these reasons all fall into the top four parts of the pyramid. Moving forward, an important principle of this hierarchy is to understand that Maslow said people will be more motivated to fulfill lower-order needs before higher-order ones - we\'ll also assume that you\'re properly fed, hydrated and rested so we can ignore the bottom tier (I\'m REALLY simplifying this).
Safety Needs - This is INTENDED to talk about people taking care of their own personal safety and security - ensuring they are not in immediate danger. Makes sense, right? Tough to paint a picture if someone\'s pointing a gun at your head. That\'s the idea here. Let\'s adapt this tier for fitness.
This is where people who have a dire health issue from lack of fitness/nutrition get their motivation. When your doctor looks you in the face and tells you that you\'re so overweight you\'re going to get diabetes and potentially lose your sight or your foot...well I think that\'s enough motivation to get to the gym, don\'t you? These people generally don\'t need much more of a kick in the pants than that. I was not quite that large, so this wasn\'t enough for me.
Belongingness and Love Needs - This is people\'s need for friends, intimate relationships, love, etc. We are social creatures, and once we\'ve taken care of the basic \"survival\" needs of food/water/rest and the safety need of not being in immediate danger we move on to the need for other people.
This is one of the biggest motivators out there. This is why Crossfit is so successful. This is why so many people can\'t get off their butts and do work without a workout partner. People need people. So many people can\'t/won\'t do it for themselves, but if they can become accepted and part of a community...we have found the key to the kingdom. Crossfit (from my outsider perspective) is a community of people helping each other and kicking each other\'s butts into gear. People like to be a part of something. That\'s why people join clubs in school. If you know the other guy is going to give you a whole world of hassle for not showing up at the gym today, YOU\'RE GONNA GO. People who feel they are physically unattractive and want to be able to land a girlfriend/boyfriend would also fall into this category, but I am inclined to think most people who feel they are physically unattractive fall into the next tier.
![](\"http://4.bp.blogspot.com/-lgAXtgyrWGA/Ue5gA2KhNPI/AAAAAAAABAA/GDxYQAfpJUE/s320/tumblr_mkgrklfVOJ1s8wkh1o1_500.png\")
Esteem Needs - This tier is about people who have met the basic survival needs, who feel like they belong and have their people-needs met (for the most part, at least) and can focus on themselves. They can make themselves feel better. They can focus on their own self-esteem.
These are the people who are not happy with the picture in the mirror. These are the people who want that ripped six-pack and are tired of the gut. The people who want to accomplish something. These people sometimes need the MOST motivation of all, because in general...they\'re pretty satisfied. I\'m pretty sure I fall into this category. The health issue wasn\'t enough for me, I was already in a committed relationship and had friends and family all around me, so I know it wasn\'t the other two tiers. So how do I know I\'m not the next tier? There are days when I\'m just not feeling it. I don\'t WANNA. I\'ll be bold and say that these are the people who, when they don\'t get off their butts, need a swift kick in the tail to get moving. These are the people who can do it, who usually want to do it, and generally are doing it - for themselves. When you\'re not doing it for someone else, for acceptance, for belonging...it\'s easy to skip a day. When you\'re the only one holding you accountable you\'re more inclined to cut yourself some slack. It\'s OK...you\'ve been working hard. You deserve a break. I won\'t tell the boss.
GARBAGE.
Get up. GET OUT. And do work. You\'re not going to feel TRULY FULFILLED unless you go do that workout! Run that 5 miler. Whatever it is, it\'s for you. Make you happy. Because, really...
![](\"http://1.bp.blogspot.com/-dJbQEsJuVHg/Ue5f_AnPn7I/AAAAAAAAA_o/zmNkhIq2LMo/s320/too-busy.jpg\")
Your excuse is invalid.
Self-Actualization - This tier is my favorite. The whole rest of the pyramid has been \"extrinsic\" motivation - people getting their motivation from outside sources. Something is pushing them to do their workout. People who are in the self-actualization tier are doing it from a completely intrinsic motivation. ![](\"http://4.bp.blogspot.com/-GUQ5ELVNwX8/Ue5f-KghdUI/AAAAAAAAA_U/m_7IhQoM6J0/s320/21110_448316405251402_917372794_n.jpg\")
These people love to work out. They are doing it for the sheer joy of it. They\'re trying to reach their full potential. They\'re trying to make their masterpiece. They don\'t need a self-esteem boost - they\'re already awesome. They don\'t need acceptance. They\'re not facing a health risk. These are the \"obsessed nutballs\" who do an hour workout, run 5 miles in record time then come back and DO ANOTHER WORKOUT. They are climbing Mt. Freaking Everest and loving every minute of it. If you are one of these people, congratulations my friend -
You have reached the mountaintop.
I HOPE that I get to this point. Yes, I really enjoy the workout program I\'m doing right now. Body Beast is freaking AWESOME. It is, however, still work. And work sucks. For the \"obsessed nutballs\", workouts are not work at all. They are fun. They are playtime. They are recreation.
Whatever tier you fall into, whatever it is that motivates you...one thing holds true for everyone:
You need to get out there and DO IT. Be healthy. Be accepted. Be happy. Be awesome. Take today by the balls and own it.![](\"http://3.bp.blogspot.com/-kIRzLfkSPRs/Ue5f--CJE5I/AAAAAAAAA_k/anvIKB88Bgk/s320/Arnold-Conquer-workoutmotivation.jpg\")
','Conquer - The Truth About Motivation','','publish','open','open','','conquer-the-truth-about-motivation','','','2017-01-08 17:03:10','2017-01-08 22:03:10','',0,'http://50.87.248.94/~sothisj4/?p=126',0,'post','',0),(127,1,'2013-07-22 18:43:00','2013-07-22 22:43:00','In the spirit of \"Motivational Monday\" I want to take a moment to touch on something I was talking about with a fitness friend at work over the last couple of days. It\'s actually a loose end I need to tie up from the last couple of articles I wrote. In The \"I Don\'t Feel Like It\" Syndrome I talked about people who just won\'t get off the couch, can\'t/won\'t get motivated to work out in the first place, and never take that all-important first step. In Why Workouts Fail #1 - The Napoleon Complex (my favorite article so far) I talk about people who take the leap, try going to the gym or working out and run into a big issue that drives them away.
Ok...what about the people in the middle?
The people who aren\'t entirely opposed to working out, but haven\'t taken that step yet? Who haven\'t braved the gym, the home-gym, the pavement, trail, pool, whatever? Or tried and gave up? If these people aren\'t against it...and they might have some motivation to do it...why haven\'t they gotten to it yet?
![](\"http://2.bp.blogspot.com/-faudmiPbRak/UeyzCH_wxaI/AAAAAAAAA90/m5x8O_9cURQ/s320/fear-is-a-prison.jpg\")
Fear. Fear can stop the most powerful locomotive in its tracks. Fear is, I think, one of the biggest demotivators out there. Fear of what, though? Fear of failing. Fear of not being good enough. Fear of embarassment. Fear of disappointing yourself or others. Fear of doing it wrong. Fear of the unknown.
Fear can be one of the toughest demotivators to beat. Especially if someone doesn\'t have friends or family around them who are \"into\" fitness. Unfortunately, unless those people have a big life-altering event or a breaking point like I had (see My Story) that fear can be so paralyzing and show-stopping that they just never leave the safety of \"not trying\". I would go so far as to say that over time, those people can start to suffer from The \"I Don\'t Feel Like It\" Syndrome, forgetting the curiosity or motivation they had in the first place and losing it entirely to fear. It\'s tough to get past the fear when you\'re on your own little island and there\'s noone around to help you ease into fitness. If you ARE a fitness type, be on the lookout for these people. How do you tell who these people are, though?
For one, they\'re not already a fitness freak. They don\'t work out, they probably don\'t eat \"right\" (but might try to or make half-efforts), and for all intents and purposes they closely resemble the people suffering from The \"I Don\'t Feel Like It\" Syndrome in all areas except their attitude towards fitness.
Though, I will say, that doesn\'t necessarily mean they haven\'t, at some point, attempted to do it on their own. Remember that part where Joey Howyadoin shows up and offers a spot (IDFLI Syndrome)? Where I\'d say \"Yeah, that was just a warm-up set, let\'s DO this!\", someone suffering from this demotivator would probably say \"Actually, that was my last set, I\'m all wrapped up. Thanks though!\" while they\'re thinking sweet Lord, get me OUT of here!
Aaaand that was probably the last time they set foot in anything resembling a gym.
![](\"http://1.bp.blogspot.com/-l-HOeEs58jE/Uey6cPuQtFI/AAAAAAAAA-E/sMTfY4vGHR4/s1600/3px4zz.jpg\")
The biggest tell, though, is that they\'re curious. They\'ll poke their head in while you\'re working out. They\'ll ask you questions about your workout for the day or the program you\'re doing. They\'ll make little comments that could be a conversation starter. In some form or fashion, they come to you. This is very important - as mentioned before...you just can\'t force someone to get fit...they have to want it...and if they\'re curious, any traumatic workout attempt they might have had in the past is far enough out of their memory that now they\'re open to it.
So how do I help this person defeat the demotivator?
GENTLY. First off, yes - they\'re open to it, and that\'s incredibly important, but don\'t forget...the demotivator we\'re trying to beat is FEAR. I feel silly saying it but please don\'t forget that you can...well...scare them away if you\'re too aggressive. I know, seems obvious, right? What you might think is easy beans might be momentously challenging for them, so keep that in mind as you try to help them, and think of super-easy ways to ease them in.
Considering that they either have never worked out before or tried something and got scared away you might need to help them figure out what exactly works best for them.
![](\"http://2.bp.blogspot.com/-JLDJ2CCmSqU/Ue14cL33prI/AAAAAAAAA-o/yqmCQdc5QXk/s320/66869_10152726509630062_1650984556_n.png\")
PRO-TIP: Something is better than nothing.
You might be a little disappointed when they seem like they\'re trying something that doesn\'t, to you, seem like a \"real\" workout - but again...what YOU think is easy and a waste of time might be super-challenging for them. ***Go at their pace*** There is no faster way to lose them to the fear than to go beyond their comfort zone. Too fast too soon is a recipe for disaster. I did this exact process with my mom - I started by working out and setting the example. She saw my transformation as it was happening and was there as my story was unfolding, so she was proud of me and wanted to see how I was doing it. I eased her in with Tony Horton\'s 10 Minute Trainer. Literally 10 minute workouts. Over time, she started working in Cardio X from P90X (a 40 minute relatively easy cardio routine), and not too long after that she took on P90X in its entirety and was talking about doing Les Mills COMBAT with me and my fiancee. For your fitness-fearing friend or family member it may be running that does it for them - start with walking. It may be biking - start with a couple miles. Whatever it is (and I can\'t say it enough) ease them into it.
This may be a slow process. STICK WITH IT!
What\'s going to be SUPER IMPORTANT with these people is to keep them surrounded by positive images, encouragement and support. If they\'re fighting against fear, its not going to be easy for them, and they\'re going to need continued support until they finally break past the wall and get confident. It could very well be the case that not only do they need a cheerleader on the sidelines, but they need a teammate right there next to them on gameday. If they need a workout partner...be that partner or maybe find one for them. My fiancee was side by side with me throughout four workout programs and 103 lbs - it DEFINITELY helps. Everyone has something that will help them break through the fear barrier - whatever it is, help them find it and make sure they understand that there\'s nothing in their way.
![](\"http://1.bp.blogspot.com/-L5f6n7gXfSA/Ue14jICLsnI/AAAAAAAAA-w/wGZB1scQyBo/s320/fitness-motivation-running-Favim.com-326874.jpg\")
At the end of the day it will all be worth it. Don\'t worry - given time and support, they can and will get there.
','Defeating Demotivators #1 - The Fear Monster','','publish','open','open','','defeating-demotivators-1-the-fear-monster','','','2017-01-14 00:57:39','2017-01-14 05:57:39','',0,'http://50.87.248.94/~sothisj4/?p=127',0,'post','',0),(128,1,'2013-07-21 12:32:00','2013-07-21 16:32:00','I\'ve been doing a lot of thinking about all the reasons why people don\'t work out. I know I covered the Napoleon complex in another post, but that\'s just one of many reasons. While there are many people out there who suffer from the issues of the Napoleon complex, there are even more who didn\'t even get that far...they don\'t try to start working out in the first place (hence why I didn\'t even call this \"why workouts fail\"...we didn\'t get to the workout yet!). But WHY?
![](\"http://2.bp.blogspot.com/-AjTPjwp6uQQ/UetkdSWAiaI/AAAAAAAAA80/ClwaGojX5WI/s320/wall-e-human.jpg\")
The short answer is - It requires work, involves change, and people just don\'t feel like it. Why do we need to when everything is more or less handed to us and made easy? The average American eats what they feel like when they feel like it (and if cooking is required, it can usually be microwaved). They watch a lot of tv, relax on the couch, and don\'t do a whole lot of physical activity (unless required at their job). Yeah, there\'s yard work or some light home / car maintenance to do, but once in a while, or in short bursts of a couple days - nothing regular and routine. They go out for drinks when they feel like it or come up with reasons to have a drink or two (or three) almost every night at home \"because it was a rough day\". Maybe they\'re carrying a little extra weight. So what? All in all, life is good. Nothing stellar, but it\'s not awful.We have achieved mediocrity. Mediocrity is easy.
So...why change that?
Because, honestly...getting fit, eating right and making a change requires work. And this isn\'t just any kind of work - we\'re talking a complete lifestyle change. That kind of work is hard. People would have to give up or severely limit some of their favorite things - use free time they\'d otherwise spend watching the 100+ hours of DVR\'d T.V. shows they have to, instead, work out and sweat balls.
![](\"http://4.bp.blogspot.com/-6M3jnHnNEuA/UevSvUs24WI/AAAAAAAAA9c/zUBTf2FL2sA/s320/59087-funny-wish-me-luck.jpg\")
All manner of excuses come up at this point - on the surface they\'re all invalid and complete BS as far as I\'m concerned. I won\'t bother listing them all, but suffice it to say - \"I don\'t have time\" is not nearly the most creative one. People will come up with any reason to get people off their case about working out, and if that doesn\'t work, they\'ll either use humor or get hostile until you leave them alone. I was like that for a long time. There are just so many things that can demotivate a person, and they got me.
So how do you change that? How do you convince that person to start working out or get healthy?
Generally...you can\'t.
![](\"http://3.bp.blogspot.com/-cK7vcRLcbEI/Uetb8vg4nMI/AAAAAAAAA8k/DsI3aMVEcpk/s400/1053.jpg\")
I know...not the revelation you were hoping for. Problem is, these people can\'t just be forced to do it. It\'s a big change, and they have to want it. There\'s way too much effort, change and plain ol\' work involved in something like this for it to work without SOME level of personal stake being in it. You can try to drag them into a workout with you, and they might go with it reluctantly...for a while. In the end, it just won\'t maintain. They\'ll complain and find reasons why not...and the first time you don\'t work out with them, they just won\'t do it. Why? Too many people are perfectly satisfied - or at the very least, able to accept - mediocrity.
This is the part where something has to happen within them.
I talk about what happened for me in My Story - and boy was it bad - but it\'s going to be different for everyone. In the end, something has to happen - some kind of personal revelation or big change - to make them want it. The best you can do is keep making it appear as appealing as you can, lead by example. When they\'re ready, it\'ll make the whole thing much less intimidating. Many times these people will be hesitant to recant and join you since they\'ve been so adamantly, sometimes vocally opposed to this whole process - they can\'t just admit they were wrong and join you (what a blow to the ego!). So be there and be available. When the time is right, they\'ll come to you. It takes something different for each individual person, but when the right motivation hits, they\'ll finally want it.
![](\"http://3.bp.blogspot.com/-SsNI8S94fn4/UevTXcAAHZI/AAAAAAAAA9k/Aeylil0asq8/s320/exercise-motivation-required.png\")
On that note - I\'m gonna go for a run before I work all day. What are YOU gonna do?','The \"I Don\'t Feel Like It\" Syndrome','','publish','open','open','','the-i-dont-feel-like-it-syndrome','','','2017-01-14 00:56:59','2017-01-14 05:56:59','',0,'http://50.87.248.94/~sothisj4/?p=128',0,'post','',0),(129,1,'2013-07-20 00:34:00','2013-07-20 04:34:00','![\"Napoleon](\"http://2.bp.blogspot.com/-Fw0jU5iLeow/UekvEA0gwTI/AAAAAAAAA70/FSZOEU-D1ig/s320/napoleon.gif\" "\\"\\"")
So I got to thinking about why workouts fail - ultimately, why people don\'t work out. I was one of those guys for a long LONG time. I just...didn\'t work out. I\'d go to the gym with my Delta Chi brothers and do...kind of a workout. In the end I\'d only go a couple of times a month. I\'d try going on my own since there was a gym conveniently close to my dorm...didn\'t stick with it. Obviously there\'s a LOT of reasons people don\'t work out. Many of these reasons are completely lame and not an excuse...but some are actually pretty justifiable. My workout for today got me thinking about this...and about one reason in particular - the Napoleon complex.
That\'s him, right at the top of this post - Napoleon Bonaparte. I linked to Wikipedia for those of you who weren\'t in school that day, but the short version is, he was short and didn\'t like it. Wikipedia sums it up nicely:
(A Napoleon complex) is characterized by overly-aggressive or domineering social behaviour, and carries the implication that such behaviour is compensatory for the subjects\' stature. The term is also used more generally to describe people who are driven by a perceived handicap to overcompensate in other aspects of their lives.
See that part I made bold? There\'s the workout problem right there. I think nearly every time I\'ve gone to the gym I\'ve seen other people working out, and I feel like as soon as I start putting weight on the bar I\'m going to be judged. And I sit there, with what I feel like is dinky weight, feeling like everyone\'s looking at me like...
![\"Seriously,](\"http://3.bp.blogspot.com/-HnIbI723FHk/UenRvsPPWRI/AAAAAAAAA8E/UKO-ne0a-Cg/s320/34414-marilyn-monroe-Bro-do-you-even-fMI6.jpeg\" "\\"\\"")
At that point many people just kinda...leave.
\"Whoops! I forgot about an appointment!\"
\"Crap! I totally midjudged my time, I\'m late for work!\"
However, it is at precisely this moment that people like me do something stupid. Because it is at precisely this moment that Joey Howyadoin shows up like he\'s God\'s gift to lifting and goes
\"Hey Bro, you need a spot?\"
OF COURSE! Because that was just my warm-up set. Let\'s crank this up! Aaaaand on goes the weight. Next thing you know I\'m putting myself in a really bad position where best case scenario I embarrass the ever-loving bejeezus out of myself and worst case I end up hurting myself. Why? Because everyone else in the place looks like they\'re lifting this:
![\"Over](\"http://2.bp.blogspot.com/--tY10BME1TY/UektrjJFZZI/AAAAAAAAA7o/PLzfycTdFMU/s320/toomuchweight.jpg\" "\\"\\"")
and there I am with my two marshmallows on a straw. So the Napoleon complex kicks in and I try to go hard. Whoops...guess I\'m not showing my face in the gym for...ever. It\'s ok...my pals Mr. Couch, Tony the T.V. and Chester the Cheetah (Cheetos, anyone?) will comfort my ailing ego.
So what\'s the moral of the story?
Don\'t worry about what everyone else in the gym is doing. Don\'t worry about that guy benching 400 lbs like its boring. Don\'t worry about the people on Facebook posting pics of their one-handed handstand when all you seem to manage is somersaults. Worry about YOU. Because at the end of the day, what they did doesn\'t matter in YOUR fitness world, and their mind-bending workout isn\'t what\'s building muscle on YOU. Or burning fat off YOUR body (even though watching them might make you feel worn out). Don\'t be afraid to start with (what you think is) light weight. Don\'t be afraid to take it easy the first time you do something. It\'s good to feel out your abilities and test the water. If you do it right this will not be the last time you do this workout. You will have the chance to up your weights next time...when you have a better idea of what\'s ACTUALLY a good idea.
During every dvd at-home workout program I do, the coach/leader/whatever basically says this same thing in different ways, but I think Tony Horton (creator of P90X) said it best:
![\"Do](\"http://1.bp.blogspot.com/-oM2rBjZZpN0/UenY_vlMoUI/AAAAAAAAA8U/5cuHUP0HnBg/s320/3s27l9.jpg\" "\\"\\"")
','Why Workouts Fail #1 - The Napoleon Complex','','publish','open','open','','why-workouts-fail-1-the-napoleon-complex','','','2017-01-08 11:19:14','2017-01-08 16:19:14','',0,'http://50.87.248.94/~sothisj4/?p=129',0,'post','',0),(130,1,'2013-07-19 01:08:00','2013-07-19 05:08:00','![](\"http://2.bp.blogspot.com/-8LEdP8TY7uI/Ueh2Kn3CLTI/AAAAAAAAA68/bioat3OphxI/s400/IMG_20130718_185043_332.jpg\")
So here\'s something I wish I had heard before I started running. Silly me, I just ASSUMED that you could listen to music while you run. How foolish of me! Apparently there\'s a big controversy in the running world about listening to music while you run. Many people argue that you shouldn\'t, that it will interfere with your run, that its better to listen to nature and whatnot...some even go so far as to say that it\'s dangerous (in the case of road running or urban running). Others (the camp I have fallen into) say that running while listening to music can help improve the quality of your run and help make it a more enjoyable experience. There is nothing I love more when I\'m on a run than a power song coming on and feeling a surge of energy hit my stride (Chelsea Dagger - The Fratellis is a PERFECT example).
That said, I COMPLETELY understand why the \"Anti-Tunes\" camp believes what they do, and THIS is the part I wish I had been told before I started: the wrong music can COMPLETELY ruin your run.
When I started running I, enjoying music and having a large music library, had a number of playlists. I picked one, I put it on shuffle, and off I went down the street. THAT was my mistake. The playlist I picked was a lot of The Offspring (No Brakes, Walla Walla, etc) and other fast-paced tracks. I could not for the life of me run to that music. Something just wasn\'t right. I ended up going slower, my strides shorter...I couldn\'t sync up with the beat. After long enough trying to deal with that, I figured it out. CRACKED THE CODE!
You have to pick songs that have the right BPM (beats per minute) for the pace you\'re running (or trying to run).
![](\"http://4.bp.blogspot.com/-ARO0dmTM850/Ueh6m1P9GHI/AAAAAAAAA7M/dYtSapsxcFM/s320/Herp-Derp-Derp-Derp-random-28593627-486-301.jpg\")
That\'s about how I felt when I finally figured it out. (img from fanpop)
Well, with that bit of genius finally unlocked I sifted through over 14,000 songs (between my own music library and outside suggestions) to put together a playlist. First I had to figure out that I ran about a 9:00 to 9:30 /mi pace and I\'d like to shoot for 8. As far as I was concerned, anything just below 8 all the way up to 9:30 pace for music was fine, so I searched. There are a TON of google results for \"Top running songs\" \"best running songs\", etc. I took ideas from many of these sites, but I will be so bold as to say...there CAN\'T be one perfect running playlist. That would imply that everyone runs the same, or that there is one standard of \"perfect\" in running world...if there\'s one thing I love about fitness its that there\'s never perfect, its the journey and the evolution that\'s important.
Better, not perfect.
Aside from everyone out there with a blog that thinks they\'ve figured out the definitive list of the best songs for running, there are other resources too, like Jog.fm. That site gives you a TON of song suggestions listed with (and sortable by) BPM/time (it matches up BPM with what pace that gives you). GREAT resource!
While I did figure out a great playlist, it is not \"THE BEST\". Your playlist will need to evolve over time just like your run does. I have cut a bunch of songs from the list...some I wanted to be able to run to and they just weren\'t right, some I liked and then fell out of love with, and some I can\'t run to anymore because they\'re too slow. I threw Blurred Lines (Robin Thicke) on my playlist and I really want to run to it, but I have a feeling its going to end up cut.
That said, here\'s my current playlist (current because I have no doubt I\'ll edit it soon). DISCLAIMER: Just because I\'d run to it doesn\'t necessarily mean I\'d listen to it in real life.
','The \"Music While Running\" Controversy','','publish','open','open','','the-music-while-running-controversy','','','2017-01-08 16:48:36','2017-01-08 21:48:36','',0,'http://50.87.248.94/~sothisj4/?p=130',0,'post','',0),(131,1,'2013-07-17 20:21:00','2013-07-18 00:21:00','![](\"http://3.bp.blogspot.com/-ONzPg3iqFLs/UeaWsiJHU5I/AAAAAAAAAyM/wkdb16o11T4/s320/legdaybeforeafter.jpg\")
So as I sit here, waiting for the basement workout space to free up, I\'m reflecting that in less than a month I\'m supposed to be running the Falmouth Road Race, the big race I\'ve been working up to since March when I first started running, and I can only go for training runs about one day a week. Why? Leg Day. That\'s why.
See, the trouble with Leg Day is...it\'s deceptive. During, its miserable - stumbling to my water bottle after putting the weights down. After, my legs are Jell-O as I try to ascend Mt. Everest to take a shower. But after that...I\'m fine! I feel great. Why not go for a run?
Then tomorrow happens.
Because you\'re not going to be all that sore ON Leg Day. No, no. Tomorrow you\'ll be sore. After you thought it was a good idea to add in a run, too. I have made this mistake, and I have learned.
Why is Leg Day so damn awful?
Just like any other workout, you\'re not REALLY gonna feel it until the next day. So why does it ache SO much when you get there?
Leg Day seems to require the most recovery time of any workout I\'ve done - not just strength training, but workouts period. If I had to venture a guess, I\'d say its because they don\'t get to rest unless you sit. Think about it - every day for 16 (or more) hours a day your legs cart you all over creation. Even when you\'re not going anywhere, they\'re still holding you up. But once a week, when that just wasn\'t enough, we pound on them even harder in the spirit of fitness. During sets, they\'re on fire. Between sets, they\'re still on fire as you stumble to get water and write down your weights. It\'s a relentless pounding. I usually have to wait until the second or even third day after a serious Leg Day workout to be able to go on a run. I\'m sure there\'s a more scientific \"factual\" answer, but...I did say I\'m not a professional, right?
The trouble with Leg Day is...its frickin\' hard! That\'s probably why so many people don\'t do leg day, or don\'t do it right. It\'s also easy to hurt your back or knees on Leg Day (but that\'s a topic for another blog post).
When all is said and done, the trouble with Leg Day is it\'s a lot of hard work that knocks out your legs for a couple days. Nevertheless...
![](\"http://4.bp.blogspot.com/-xWp_aCJOgkU/Ueb8LZgLgtI/AAAAAAAAAyc/6ZD5b4JqHv4/s320/leg-day-1.jpg\")
****UPDATE 7/18/13 1:35 pm****
A fitness friend tipped me off that apparently the whole \"it doesn\'t hurt till tomorrow\" thing is a legitimate condition called Delayed-Onset Muscle Soreness.
http://saveyourself.ca/articles/delayed-onset-muscle-soreness.php
See, we\'re learning together!','The Trouble With Leg Day','','publish','open','open','','the-trouble-with-leg-day','','','2017-01-08 11:20:03','2017-01-08 16:20:03','',0,'http://50.87.248.94/~sothisj4/?p=131',0,'post','',0),(136,1,'2016-12-15 11:02:00','2016-12-15 11:02:00','
Often times, in life, we think we know what we\'re in for...only to find out we didn\'t really get it. Well, this is one of those times I was 100% shown that I simply did not get it ahead of time. This past weekend Megan and I ventured up to Millinocket, Maine for the Millinocket Marathon...and while I totally thought I had a handle on what was going on...I was dead wrong.
We\'ve got a JAM-PACKED episode for you today!
-We finally get Bryan and Peter of \"How Was Your Run Today?\" on the show
-We chat about Millinocket, small town charm and the lingering haunt of days gone-by
-Chat with a local business owner about the impact of the race
-Chat with the Race Director himself about his vision for the race, why he started it, and where he\'d like to see it go.
PLEASE visit www.HowWasYourRunToday.com and see all that Bryan and Peter have to offer. Find them on your podcast app of choice and subscribe so you, too, can listen to them each week while you run, work out, or commute to work.
Also PLEASE do be sure to visit www.crowathletics.com - learn all about the organization the put on this race, as well as the other events they put on!
REGISTER for Millinocket Marathon & Half here!
And, as always, please do be sure to find me online!
www.SoTHISIsFitness.com
www.Facebook.com/SoTHISIsFitness
www.instagram.com/SnuffyDX
www.twitter.com/SnuffyDX
We\'d just love it if you\'d visit your podcast downloading method of choice (iTunes, Stitcher, Google Play, or other) and leave us a rating & review - that helps us pop up a little higher in search results and helps new listeners find us in the future.
Check out this episode!','#16 - Millinocket and The Golden Road','','inherit','closed','closed','','10-revision-v1','','','2016-12-15 11:02:00','2016-12-15 11:02:00','',10,'http://50.87.248.94/~sothisj4/?p=136',0,'revision','',0),(138,1,'2016-11-15 14:50:00','2016-11-15 14:50:00','','Apera - The Last Gym Bag You\'ll Ever Need','','inherit','closed','closed','','12-revision-v1','','','2016-11-15 14:50:00','2016-11-15 14:50:00','',12,'http://50.87.248.94/~sothisj4/?p=138',0,'revision','',0),(140,1,'2016-11-04 20:27:00','2016-11-04 20:27:00','So THIS Is Fitness - Podcast
Episode 11: The Best Is Yet To Come
Frankly...I\'m still in disbelief. It\'s still surreal. I still haven\'t FULLY processed exactly what it is that happened at the Ghost Train Rail Trail Race...
I ran 100 miles. I was on my feet for 29 hours. ...people...don\'t DO that...
And yet here I am. I did. I\'ll probably be trying to wrap my head around it for a while. They say running an ultramarathon you learn a lot about yourself, and you see the world differently. Completing, or even participating in...an endurance run of THIS magnitude...yeah. they\'re right. It does.
So let\'s chat a minute about exactly what the deal is here.
Episode Breakdown:
-Origins of the 100 mile endurance run
-100 miler stats, facts, & numbers
-\"Try It On\"
-Ghost Train Rail Trail race breakdown & event recap
-Thoughts...and lessons learned...
BIG THANKS to Cape Cod Nutrition Corner for sponsoring me into this season of events and making this whole thing possible.
Subscribe to the \"Athlete On Fire\" podcast to get episodes of So THIS Is Fitness! STIF is a proud part of the Athlete On Fire network!','Podcast Ep. 11 - The Best Is Yet To Come','','inherit','closed','closed','','14-revision-v1','','','2016-11-04 20:27:00','2016-11-04 20:27:00','',14,'http://50.87.248.94/~sothisj4/?p=140',0,'revision','',0),(141,1,'2016-10-19 11:06:00','2016-10-19 11:06:00','
Things don\'t always go according to plan
...when the ceiling comes crashing down on you, it can be tough to find the drive to keep on plowing forward and sticking to the plan. When conditions are less than ideal, it\'s up to us to hunker down, toughen up, and make up the difference from within ourselves.
Last weekend, for Megan, Darrell, and hundreds of people running the Newport Marathon...was most certainly NOT ideal. Darrell recaps what exactly went down, how things went wrong, and marvels at the pure drive, determination, and commitment of these brave souls.
','\"Less Than Ideal...\" (STIF Podcast Episode 9)','','inherit','closed','closed','','15-revision-v1','','','2016-10-19 11:06:00','2016-10-19 11:06:00','',15,'http://50.87.248.94/~sothisj4/?p=141',0,'revision','',0),(143,1,'2016-08-19 18:33:00','2016-08-19 18:33:00','I work at a gym.
Working at a gym, it\'s very unprofessional to bash other gyms. Despite that, plenty of gym employees do it. I truly think my gym is the best one in the area (for many reasons) and that it sells itself, so I\'ve never felt compelled to bash others. There is one establishment, however, I cannot deal with.
One. Facility. That I could ever really feel the need to vehemently and vigorously speak about. It is because their entire business model...frankly, everything about them...is built on hypocrisy, lies, and their members\' failure.
Today I want to talk about the five UNFORGIVABLE hypocrisies of Planet Fitness.
','The 5 Unforgivable Hypocrisies Of Planet Fitness','','inherit','closed','closed','','17-revision-v1','','','2016-08-19 18:33:00','2016-08-19 18:33:00','',17,'http://50.87.248.94/~sothisj4/?p=143',0,'revision','',0),(144,1,'2016-07-18 18:45:00','2016-07-18 18:45:00','I\'ve run a lot of road races.
I\'m not bragging, it\'s just a fact. In 2014 alone I did just shy of 40 races (and would\'ve done more if I hadn\'t broken my knee). I\'ve run in my state and others. Road, trail, mountain, OCR...\"big races\", local \"little guys\", and everything in between. Some are terrible, many are good, some are GREAT.
And one proves itself to be the best, to me, year after year.
Almost two years ago I put together criteria for what makes a great race - \"5 Keys To A Great Race\", I called it. Narragansett Summer Running Festival nails it in all 5.
Post-RaceIt\'s funny, as I refresh myself on what exactly each of those 5 categories entailed...I used a picture from \'Gansett for the \"Post-Race\" category. ','My Absolute Favorite Race - \'Gansett Summer','','inherit','closed','closed','','18-revision-v1','','','2016-07-18 18:45:00','2016-07-18 18:45:00','',18,'http://50.87.248.94/~sothisj4/?p=144',0,'revision','',0),(145,1,'2016-07-11 12:59:00','2016-07-11 12:59:00','The struggle is real.
Headphones and I have, historically, had a love/hate relationship. I love listening to things while I run, be it music, podcasts, or what have you...and they seem to hate staying in my ears. Really, it\'s quite the symbiosis we\'ve got going on.
I have been through cheap $9 Black Friday throw-aways and I\'ve had the expensive, high-end $150 bluetooth masterpieces...and there\'s always SOMETHING wrong with them.
And finally. FINALLY. I think I\'ve found the one.
It was totally by chance, too.
I\'m one of those guys that LOVES to wander the race expo (when there is one). I like to check out the vendors, the new and exciting \"stuff\" they\'re demo-ing, the apparel, accessories and nutrition I\'m not gonna buy, and the free samples of delicious & nutritious \"stuff\".
As a Falmouth, MA resident, I\'m fortunate enough to have easy entry into the Falmouth Road Race (a 7-ish mile seaside road race you should ABSOLUTELY do if you have the opportunity). At last summer\'s Falmouth Road Race expo I happened upon a booth offering up yet another new pair of headphones. These, however, I recognized - I had seen these promoted on Facebook (guess that works, huh?). Now they\'re in front of me. Now I\'m intrigued.
So, naturally, I chatted the guy up.
I tried a pair out standing there (they always sound great during the controlled on-site demo), and I learned a bit about them. We exchanged business cards and stayed in touch, and after a little back and forth I had a pair of these headphones in my hand to field test and review. After having used them for MANY months, for MANY kinds of workouts and events, I am pleased to say...well, they\'re just fantastic.
What makes a great pair of headphones?
FIT IS CRITICAL.
It doesn\'t matter how amazing your headphones sound...if they don\'t sit and stay in/on your ears properly you\'re never going to hear that amazingness. I could go on for days...yes, fit is that important. At least for me, over-the-ear headphones are much too cumbersome for running or gym workouts, so I\'m left picking through the multitudes of ear buds available.
Wired vs. Wireless
Honestly, this one is really personal preference. Both have their pros and cons. I, personally, have not seen proof that wireless prevents optimal sound quality, so it\'s really up to you whether or not you want to potentially spend a little more for the convenience of no* wires and perhaps remote controls. I prefer bluetooth/wireless. That\'s just me.
Battery Life/Connection
Having great sound quality and a perfect fit don\'t do you much good if they won\'t connect and STAY connected, or if the battery dies after 2 hours. Make sure your chosen headphones, if you pick bluetooth, have a solid, reliable, easy connection and at least 4 - 5 hours of music-listening battery life (phone calls will drain it faster).
Sound Quality!
All of this is kind of a moot point if your headphones sound like a dying cat. You want crisp highs, deep, rich lows, and a solid midrange to tie it together. You would think that\'s a no-brainer...but many companies out there pumping out mediocre products profit off of you not caring about that point.
So how does Reverb\'s ActiveX stack up?
*Disclosure - in case you missed it earlier, I was provided with the product for review. I was not compensated in any way. As always, my opinion is my own, never bought or sold.*
Honestly, I\'m pretty impressed. The ActiveX is doing a lot of things very right.
Fit
The horseshoe design Reverb uses for the ActiveX makes it damn near impossible for these to fall out of your ears, which...at least for me...is half the battle won already. They include three sizes of silicone eartips to ensure proper fit inside your ear (medium worked fine for me).
Battery Life
Bluetooth Connection
Controls/Buttons
Sound Quality
','The Headphones \"Holy Grail\" - Reverb ActiveX','','inherit','closed','closed','','19-revision-v1','','','2016-07-11 12:59:00','2016-07-11 12:59:00','',19,'http://50.87.248.94/~sothisj4/?p=145',0,'revision','',0),(147,1,'2016-05-30 00:25:00','2016-05-30 00:25:00','As I sit here... at 4 am...staring at the calm, quiet, not-yet-sunlit festival area...I find myself marveling at this whole thing.
Ultramarathon.
Like...this is really a thing...and I\'m freaking DOING it today...
Whoa.
It has occurred to me at several points throughout this journey that many people don\'t really get it. Like...ok, you want a big achievement, you work hard and go do a marathon...good for you, that\'s a big deal. Now shut up about it and go to work on Monday.
But longer? ...why?
It\'s only now, sitting here, hours from the start, that I truly understand why I\'m here.
There\'s something deeper here.
It\'s been an interesting ride these last 7 months. Up until now, the way its always gone is I register for a new distance, I kinda pee my pants a little bit with a mixture of terror and excitement, then I train, show up on race day, have that surreal moment in the first mile of \"oh my god I\'m really doing this\" and then I finish, hurrah.
Not to get all hippie-dippie, but ever since pulling the trigger in (I think) November I think I knew this time was going to be different. I registered for the 50K and after the first 15 minutes of \"oh God\"...I started to plan. Really plan. At that point I realized if I could do 50K I could do 50 Mile, so I upgraded. And somewhere in that process I discovered the \"ultrarunning community\".
Finding my way into the \"Ultra community\"... and learning what it is...its been a trip. It\'s a very different world from that of traditional running. The people seem to be...so much more laid back. So relaxed. They\'re not all about the glitz, glamour, flashy finisher medals, and the general to-do that typically comes with road races. The people also seem to be pretty...chill...about the fact they\'re running 30 - 100 miles or more.
I guess that makes sense when you consider...
You can pretty much run forever if you slow down.
And these people get that. It\'s not about speed. It\'s not about being the best, it\'s not about the split seconds you beat that guy by. It\'s hardly about competition at all. It seems to me that this is about willpower, determination, and the triumph of the human spirit.
Maybe I\'m being naive here. Maybe I\'m still too much the uninitiated newbie. But that\'s how this seems to me. Especially today.
Why?
Because I know my training was good. I know my fitness level is there. I know, physically, I can do this. At this point, it\'s all mental. I\'m going to hit points where I question why I\'m doing this. I\'m going to want to stop. Quit. Sit down. I\'m going to look at my Garmin and say \"sweet Jesus I have 30 miles left\". And I\'m going to have to dig deep and find it within myself to continue. To persevere. To fight back the demons clawing at my heels and whispering in my ear demanding I stop and give in to the fatigue and the enormity of what I\'ve set out to do.
That is why I\'m here.
I\'ve come to conquer something. Not a distance. Not a trail. Not a mountain. Something within myself. Something we all have deep within ourselves. That voice that says \"no, you can\'t\". Damnit, Yes I Can. And I WILL.
And if I can do THIS...I can do anything.','Ultramarathons - Understanding Why','','inherit','closed','closed','','21-revision-v1','','','2016-05-30 00:25:00','2016-05-30 00:25:00','',21,'http://50.87.248.94/~sothisj4/?p=147',0,'revision','',0),(149,1,'2016-05-03 12:38:00','2016-05-03 12:38:00','I\'ve barely written anything for months.
So far this year I\'ve written one thing, and last year I wrote half as much as the year before. My own personal to-do list has gone largely untouched day to day. The things I want to do...and the things I really SHOULD do...simply end up...not done. My days have become, mainly, run/work/sleep. On the whole, barring some occasional blips of fun... I\'m kind of just...surviving.
And it dawns on me that this is the same thing that happens to so many people I run into. Members at my gym who vanish for a while (and even some who don\'t vanish). People who come to TRY my gym but don\'t join. Friends I haven\'t seen. Family I haven\'t talked to. My wife, who feels tired all the time. We\'re all just surviving...but none of us are truly thriving.
So what\'s the difference? And once we figure it out...how do we break out and truly live?
Life is busy.
Let me take you through what has become my typical day.
My first alarm goes off at 5 am, or maybe a touch before that...because I know myself. I don\'t actually end up on the couch with a cup of coffee until about 5:30 am. By 6:20 I finally get out the door for my morning run. Bear in mind I a.) am SUPPOSED to be running by 6 am and b.) don\'t actually manage to accomplish anything during that coffee time. Then fly through shower, work 9-7, and then an hour and a half in bed watching TV with my wife because we\'re too exhausted and brain-dead to accomplish anything productive. Rinse & repeat. Sound familiar?
Like I said...it\'s run, work, sleep. I\'m fortunate that I\'m kind of a step ahead insofar as I\'ve made \"run\" a non-optional part of the day. It\'s no longer an \"extra\" that gets bumped down the priority list..if I don\'t do it I might punch someone. None of the other stuff I want to accomplish ends up getting done, though. There\'s so many things to do...I\'m just...so BUSY.
The problem is...we let that busyness consume us. We let the busyness be bigger than it really is...bigger than it needs to be. It affects everything. All the things I\'m supposed to accomplish..it\'s all so overwhelming. In the haze maybe one thing gets done. The thing that was supposed to happen months ago and now it\'s \"panic-level\" past-due.
','Survive or Thrive','','inherit','closed','closed','','23-revision-v1','','','2016-05-03 12:38:00','2016-05-03 12:38:00','',23,'http://50.87.248.94/~sothisj4/?p=149',0,'revision','',0),(151,1,'2016-02-20 16:35:00','2016-02-20 16:35:00','Most people have heard of protein shakes, but many \"average joes\" or \"fitness rookies\" might not be familiar with my recent favorite - BCAA\'s.
Branch Chain Amino Acids are, essentially, the building blocks of protein, which is what your muscles are made of. They are readily absorbed into your body, rather than having to be digested first (like a protein shake), making them an excellent choice to drink immediately following your workout (when muscles are most thirsty for those nutrients - I\'m talking within 20 minutes post-workout if possible). Most BCAA blends you find on the shelf are a \"2:1:1 ratio\". Let\'s keep it simple for now and say just stick with that. I\'ll go more in-depth on BCAA\'s another day.
I\'ve been using BPI Best BCAA. It\'s simple, tastes good, and includes a CLA matrix (a fatty acid with a number of health benefits). When my training gets more intense I\'ll tend to sip on BCAA\'s later in the day in addition to my post-workout serving. You can find BPI Best BCAA (or whichever brand you might prefer) at your local supplement shop (my favorite, obviously, is Cape Cod Nutrition Corner).','Skip A Step & Recover Faster - BCAA\'s','','inherit','closed','closed','','25-revision-v1','','','2016-02-20 16:35:00','2016-02-20 16:35:00','',25,'http://50.87.248.94/~sothisj4/?p=151',0,'revision','',0),(195,1,'2017-01-04 00:08:55','2017-01-04 00:08:55','\r\nI continue to be floored & impressed by the people I meet.\r\n\r\nIf you believe the best in humanity, you\'ll encounter it...and that\'s exactly what happened on frigid Millinocket weekend. Katrina is an AMAZING person, someone who\'s story I can only call a True Triumph. I am thrilled to have her on the show to share that story and shine a little light on the hope that awaits every single person out there hoping to make a transformation.\r\nThere was a lot to cover in this episode...\r\n\r\n\r\n\r\nI\'m THRILLED to have Katrina on the show!\r\nWhat\'s in Episode 17?\r\n-Life Today for Katrina White\r\n-Katrina\'s AMAZING 150 lb weight loss journey\r\n-Discovering running, & conquering her first marathon - Millinocket Marathon!\r\n-Thought on the journey, attitude, and what others can expect\r\n-Inspiring the next generation through Girls On The Run\r\n-much more!\r\n\r\nIt was so great to have someone on the show who\'s been there, and keenly understands the struggle...but also knows that just because she lost triple digits doesn\'t mean everyone else needs to. It\'s all relative, as I always say.\r\n\r\nJoin Katrina as she shares her story!\r\n\r\nFind Katrina online:\r\nOn Facebook (Katrina Brynn White)\r\nOn Instagram (@momsrun_strong)\r\n\r\nAnd find Girls On The Run at www.GirlsOnTheRun.org\r\n\r\nYou can find So THIS Is Fitness online at:\r\nwww.SoTHISIsFitness.com\r\nwww.facebook.com/SoTHISIsFitness\r\nwww.instagram.com/snuffydx\r\nwww.twitter.com/snuffydx\r\nemail me at Darrell@SoTHISIsFitness.com with your feedback, questions, concerns & more!\r\n\r\nAnd lastly - please consider taking a moment to rate & review the show. Every single one of those helps us pop up a little higher in search results. Let\'s help others discover the inspiration Katrina, and future guests, will have to share!\r\n\r\nCheck out this episode!','#17 - True Triumph: Katrina White','','inherit','closed','closed','','8-revision-v1','','','2017-01-04 00:08:55','2017-01-04 00:08:55','',8,'http://50.87.248.94/~sothisj4/?p=195',0,'revision','',0),(878,1,'2017-02-01 23:05:52','2017-02-02 04:05:52','Sometimes we get locked into a sick cycle of failure.
\nWhen that happens... things can seem pretty hopeless. We can seem completely lost. Permanently locked into a neverending circle of mediocrity and non-progress. Eventually, we might give up hope of success completely.\n\nIt\'s when we find ourselves in those desperate, terrible situations... that we need to believe in ourselves and the power of change more than ever. We need to believe that we CAN try again... and that THIS time... things WILL be different. We NEED to BELIEVE.\n\nIt\'s time we try. Just ONE more time.\n\n\nI\'ve been there. I get it.
\nThis is hard. It can seem completely hopeless. it can seem like a lost cause and you\'ll never get there... especially since you\'ve already tried this 5 times with no positive result. Y\'know what? Like the old saying goes... fall down 7 times... get up 8. It\'s up to us to believe... that THIS TIME... just one... last... try...\n\nThis time... things CAN... and WILL... be different. \n\nThere\'s a method to the madness here. Today\'s episode will cover the following bases:\n\n\n\n - My run today and what I think it means for my big goals
\n - My “big resurgence” with STIF
\n - How to ACTUALLY have THIS time be different. Do that by:\n
\n - Acknowledging past failures, owning it, and being able to move forward
\n - Understanding WHY and HOW you failed in the past
\n - Know yourself
\n - Getting your head right
\n - Setting the goal
\n - Developing the plan
\n - Executing and following through
\n - Figuring out what happens when you get there
\n
\n \n
\n
\n
\nI firmly believe, as a result of having been there, that if you just BELIEVE firmly enough... this time really, truly CAN and WILL be different. Have a little faith in yourself.\n\nPlease, do reach out if you like. podcast@sothisisfitness.comfind me online:\n\nAnd find me online:\n\nwww.facebook.com/sothisisfitness\nwww.instagram.com/sothisisfitness\nwww.twitter.com/sothisisfitness\nwww.sothisisfitness.com\n\nFind our sponsors online, too!\n\nwww.runtruenorth.com\nwww.hopheadevents.com\nwww.foolproofbrewing.com','#23 - This Time WILL Be Different','','inherit','closed','closed','','874-autosave-v1','','','2017-02-01 23:05:52','2017-02-02 04:05:52','',874,'http://sothisisfitness.com/2017/02/874-autosave-v1.html',0,'revision','',0),(155,1,'2017-01-01 22:46:45','2017-01-01 22:46:45','','STIF-new-banner-\'14-blogger','','inherit','open','closed','','stif-new-banner-14-blogger','','','2017-01-01 22:46:45','2017-01-01 22:46:45','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/STIF-new-banner-14-blogger.jpg',0,'attachment','image/jpeg',0),(156,1,'2017-01-01 22:48:40','2017-01-01 22:48:40','','itunes_podcast_logo','','inherit','open','closed','','itunes_podcast_logo','','','2017-01-01 22:48:40','2017-01-01 22:48:40','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/itunes_podcast_logo.png',0,'attachment','image/png',0),(447,1,'2017-01-10 18:11:51','2017-01-10 23:11:51','','PhotoGrid_1463489144103','','inherit','open','closed','','photogrid_1463489144103','','','2017-01-10 18:11:51','2017-01-10 23:11:51','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/PhotoGrid_1463489144103.jpg',0,'attachment','image/jpeg',0),(443,1,'2017-01-10 18:11:33','2017-01-10 23:11:33','','sleep__square','','inherit','open','closed','','sleep__square','','','2017-01-10 18:11:33','2017-01-10 23:11:33','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/sleep__square.jpg',0,'attachment','image/jpeg',0),(444,1,'2017-01-10 18:11:37','2017-01-10 23:11:37','','goku eat','','inherit','open','closed','','goku-eat','','','2017-01-10 18:11:37','2017-01-10 23:11:37','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/goku-eat.png',0,'attachment','image/png',0),(445,1,'2017-01-10 18:11:42','2017-01-10 23:11:42','','sponge-bob','','inherit','open','closed','','sponge-bob','','','2017-01-10 18:11:42','2017-01-10 23:11:42','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/sponge-bob.jpg',0,'attachment','image/jpeg',0),(446,1,'2017-01-10 18:11:45','2017-01-10 23:11:45','','Snake-Oil-Ad','','inherit','open','closed','','snake-oil-ad','','','2017-01-10 18:11:45','2017-01-10 23:11:45','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/Snake-Oil-Ad.jpg',0,'attachment','image/jpeg',0),(431,1,'2017-01-10 18:10:38','2017-01-10 23:10:38','','12002898_10156036810185068_2215877450671638072_n','','inherit','open','closed','','12002898_10156036810185068_2215877450671638072_n','','','2017-01-10 18:10:38','2017-01-10 23:10:38','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/12002898_10156036810185068_2215877450671638072_n.jpg',0,'attachment','image/jpeg',0),(432,1,'2017-01-10 18:10:45','2017-01-10 23:10:45','','IMG_20150412_131239409','','inherit','open','closed','','img_20150412_131239409-2','','','2017-01-10 18:10:45','2017-01-10 23:10:45','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/IMG_20150412_131239409-1.jpg',0,'attachment','image/jpeg',0),(433,1,'2017-01-10 18:10:49','2017-01-10 23:10:49','','BXdF38VIIAAKF3r','','inherit','open','closed','','bxdf38viiaakf3r','','','2017-01-10 18:10:49','2017-01-10 23:10:49','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/BXdF38VIIAAKF3r.jpg',0,'attachment','image/jpeg',0),(434,1,'2017-01-10 18:10:56','2017-01-10 23:10:56','','screen-shot-2013-09-02-at-8-41-02-pm','','inherit','open','closed','','screen-shot-2013-09-02-at-8-41-02-pm','','','2017-01-10 18:10:56','2017-01-10 23:10:56','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/screen-shot-2013-09-02-at-8-41-02-pm.png',0,'attachment','image/png',0),(435,1,'2017-01-10 18:11:00','2017-01-10 23:11:00','','Fitness motivational quotes1','','inherit','open','closed','','fitness-motivational-quotes1','','','2017-01-10 18:11:00','2017-01-10 23:11:00','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/Fitness-motivational-quotes1.jpg',0,'attachment','image/jpeg',0),(436,1,'2017-01-10 18:11:04','2017-01-10 23:11:04','','aftert25front','','inherit','open','closed','','aftert25front','','','2017-01-10 18:11:04','2017-01-10 23:11:04','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/aftert25front.jpg',0,'attachment','image/jpeg',0),(437,1,'2017-01-10 18:11:08','2017-01-10 23:11:08','','Diets-and-quick-fixes-','','inherit','open','closed','','diets-and-quick-fixes','','','2017-01-10 18:11:08','2017-01-10 23:11:08','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/Diets-and-quick-fixes-.jpg',0,'attachment','image/jpeg',0),(438,1,'2017-01-10 18:11:12','2017-01-10 23:11:12','','Food-Choices','','inherit','open','closed','','food-choices','','','2017-01-10 18:11:12','2017-01-10 23:11:12','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/Food-Choices.jpg',0,'attachment','image/jpeg',0),(439,1,'2017-01-10 18:11:15','2017-01-10 23:11:15','','commitment','','inherit','open','closed','','commitment','','','2017-01-10 18:11:15','2017-01-10 23:11:15','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/commitment.jpg',0,'attachment','image/jpeg',0),(440,1,'2017-01-10 18:11:19','2017-01-10 23:11:19','','funny-pics-i-have-no-idea-what-im-doing','','inherit','open','closed','','funny-pics-i-have-no-idea-what-im-doing','','','2017-01-10 18:11:19','2017-01-10 23:11:19','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/funny-pics-i-have-no-idea-what-im-doing.jpg',0,'attachment','image/jpeg',0),(441,1,'2017-01-10 18:11:26','2017-01-10 23:11:26','','ccnc banner','','inherit','open','closed','','ccnc-banner','','','2017-01-10 18:11:26','2017-01-10 23:11:26','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/ccnc-banner.png',0,'attachment','image/png',0),(442,1,'2017-01-10 18:11:30','2017-01-10 23:11:30','','supplements_collage','','inherit','open','closed','','supplements_collage','','','2017-01-10 18:11:30','2017-01-10 23:11:30','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/supplements_collage.jpg',0,'attachment','image/jpeg',0),(428,1,'2017-01-10 18:10:27','2017-01-10 23:10:27','','beast 15 battle buddies','','inherit','open','closed','','beast-15-battle-buddies','','','2017-01-10 18:10:27','2017-01-10 23:10:27','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beast-15-battle-buddies.jpg',0,'attachment','image/jpeg',0),(429,1,'2017-01-10 18:10:31','2017-01-10 23:10:31','','beast log carry 2015','','inherit','open','closed','','beast-log-carry-2015','','','2017-01-10 18:10:31','2017-01-10 23:10:31','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beast-log-carry-2015.jpg',0,'attachment','image/jpeg',0),(430,1,'2017-01-10 18:10:36','2017-01-10 23:10:36','','beast pancake 2015','','inherit','open','closed','','beast-pancake-2015','','','2017-01-10 18:10:36','2017-01-10 23:10:36','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beast-pancake-2015.jpg',0,'attachment','image/jpeg',0),(422,1,'2017-01-10 17:25:18','2017-01-10 22:25:18','','wordswag_1482391383546','','inherit','open','closed','','wordswag_1482391383546','','','2017-01-10 17:25:18','2017-01-10 22:25:18','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/wordswag_1482391383546.jpg',0,'attachment','image/jpeg',0),(423,1,'2017-01-10 17:25:35','2017-01-10 22:25:35','','wordswag_1482994002896','','inherit','open','closed','','wordswag_1482994002896','','','2017-01-10 17:25:35','2017-01-10 22:25:35','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/wordswag_1482994002896.jpg',0,'attachment','image/jpeg',0),(424,1,'2017-01-10 18:10:01','2017-01-10 23:10:01','','beast 15 victory','','inherit','open','closed','','beast-15-victory','','','2017-01-10 18:10:01','2017-01-10 23:10:01','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beast-15-victory.jpg',0,'attachment','image/jpeg',0),(425,1,'2017-01-10 18:10:07','2017-01-10 23:10:07','','IMG_20150921_070553898','','inherit','open','closed','','img_20150921_070553898','','','2017-01-10 18:10:07','2017-01-10 23:10:07','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/IMG_20150921_070553898.jpg',0,'attachment','image/jpeg',0),(426,1,'2017-01-10 18:10:13','2017-01-10 23:10:13','','beast 15 fire jump','','inherit','open','closed','','beast-15-fire-jump','','','2017-01-10 18:10:13','2017-01-10 23:10:13','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beast-15-fire-jump.jpg',0,'attachment','image/jpeg',0),(427,1,'2017-01-10 18:10:20','2017-01-10 23:10:20','','IMG_20150919_073611305','','inherit','open','closed','','img_20150919_073611305','','','2017-01-10 18:10:20','2017-01-10 23:10:20','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/IMG_20150919_073611305.jpg',0,'attachment','image/jpeg',0),(420,1,'2017-01-10 17:24:46','2017-01-10 22:24:46','','','','inherit','open','closed','','wordswag_1479447947247','','','2017-01-14 17:07:25','2017-01-14 22:07:25','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/wordswag_1479447947247.jpg',0,'attachment','image/jpeg',0),(421,1,'2017-01-10 17:25:02','2017-01-10 22:25:02','','PhotoGrid_1482155115670','','inherit','open','closed','','photogrid_1482155115670','','','2017-01-10 17:25:02','2017-01-10 22:25:02','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/PhotoGrid_1482155115670.png',0,'attachment','image/png',0),(415,1,'2017-01-10 17:24:16','2017-01-10 22:24:16','','New-Years-Gym-Meme-07','','inherit','open','closed','','new-years-gym-meme-07','','','2017-01-10 17:24:16','2017-01-10 22:24:16','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/New-Years-Gym-Meme-07.jpg',0,'attachment','image/jpeg',0),(416,1,'2017-01-10 17:24:20','2017-01-10 22:24:20','','memerunamarathon1','','inherit','open','closed','','memerunamarathon1','','','2017-01-10 17:24:20','2017-01-10 22:24:20','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/memerunamarathon1.jpg',0,'attachment','image/jpeg',0),(417,1,'2017-01-10 17:24:25','2017-01-10 22:24:25','','PhotoGrid_1463490308278','','inherit','open','closed','','photogrid_1463490308278','','','2017-01-10 17:24:25','2017-01-10 22:24:25','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/PhotoGrid_1463490308278.jpg',0,'attachment','image/jpeg',0),(418,1,'2017-01-10 17:24:29','2017-01-10 22:24:29','','PhotoGrid_1464514429103','','inherit','open','closed','','photogrid_1464514429103','','','2017-01-10 17:24:29','2017-01-10 22:24:29','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/PhotoGrid_1464514429103.jpg',0,'attachment','image/jpeg',0),(419,1,'2017-01-10 17:24:36','2017-01-10 22:24:36','','IMG_20160821_182203','','inherit','open','closed','','img_20160821_182203','','','2017-01-10 17:24:36','2017-01-10 22:24:36','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/IMG_20160821_182203.jpg',0,'attachment','image/jpeg',0),(411,1,'2017-01-10 17:23:55','2017-01-10 22:23:55','','PhotoGrid_1437652826783','','inherit','open','closed','','photogrid_1437652826783','','','2017-01-10 17:23:55','2017-01-10 22:23:55','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/PhotoGrid_1437652826783.jpg',0,'attachment','image/jpeg',0),(412,1,'2017-01-10 17:24:01','2017-01-10 22:24:01','','IMG_20150804_072109854','','inherit','open','closed','','img_20150804_072109854','','','2017-01-10 17:24:01','2017-01-10 22:24:01','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/IMG_20150804_072109854.jpg',0,'attachment','image/jpeg',0),(413,1,'2017-01-10 17:24:06','2017-01-10 22:24:06','','beast-2014-finish-broken','','inherit','open','closed','','beast-2014-finish-broken','','','2017-01-10 17:24:06','2017-01-10 22:24:06','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beast-2014-finish-broken.jpg',0,'attachment','image/jpeg',0),(414,1,'2017-01-10 17:24:12','2017-01-10 22:24:12','','IMG_20150412_131239409','','inherit','open','closed','','img_20150412_131239409','','','2017-01-10 17:24:12','2017-01-10 22:24:12','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/IMG_20150412_131239409.jpg',0,'attachment','image/jpeg',0),(918,1,'2017-02-10 05:51:02','2017-02-10 10:51:02','\"It\'s not enough\".
\r\nWe get told, every single day, that \"it\'s not enough\". The \"it\" may vary, and the person telling us that \"it\'s not enough\" varies too. The point remains the same. We don\'t measure up. We are not yet satisfactory. IT is not yet satisfactory. Maybe that \"it\" is \"the amount of time we have in a day\". Maybe that \"it\" is \"how pretty you are\". \"It\" could be any number of things.\r\n\r\nThere are some very important things to consider. On this lovely snow day, I took a moment to stop, smell the (snow-covered) roses, and really think about all of this. It\'s not an easy thing to talk about... but I\'m good at talking. And I\'ve been there... just like with all of this stuff... it\'s nice to get something off my chest that I\'ve dealt with for so long. \r\nPodcast Episode 24 delves into the issue of \"It\'s not enough\"
\r\nDiscussion in this episode will include:\r\n\r\n - Snow days, and \"taking a break\"
\r\n - Time Management & Prioritization
\r\n - The February \"What\'s In The Box?\"
\r\n - Being \"not pretty enough\", \"not good enough\" and just generally... \"not enough\"
\r\n - When being \"not enough\" is ok, and how to tell the difference
\r\n
\r\nIt\'s a long talk. It\'s a tough talk. You\'ll find, I\'m sure... it\'s worth it. Below you\'ll find the link to the resources and sponsors mentioned in this episode.\r\nEpisode 24 Resources
\r\nFind the Time Management / Weekly Planner sheet here\r\n\r\nFind the original \"Time Management - Making It Work\" blog post here\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - Subscribe On iTunes
\r\n - Subscribe On Android
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nVisit Foolproof Brewing Company\'s website\r\n\r\nVisit the Hophead Events website\r\n\r\nVisit the True North Running Co. website\r\n\r\n \r\n\r\n','Podcast Episode 24 - \"It\'s Not Enough\"','','publish','open','open','','podcast-episode-24-not-enough','','','2017-02-10 05:51:02','2017-02-10 10:51:02','',0,'http://sothisisfitness.com/?p=918',0,'post','',0),(920,1,'2017-02-09 23:29:02','2017-02-10 04:29:02','','','','inherit','open','closed','','wordswag_1486700267693','','','2017-02-09 23:29:25','2017-02-10 04:29:25','',918,'http://sothisisfitness.com/wp-content/uploads/2017/02/wordswag_1486700267693.jpg',0,'attachment','image/jpeg',0),(923,1,'2017-02-10 00:01:47','2017-02-10 05:01:47','\"It\'s not enough\".
\r\nWe get told, every single day, that \"it\'s not enough\". The \"it\" may vary, and the person telling us that \"it\'s not enough\" varies too. The point remains the same. We don\'t measure up. We are not yet satisfactory. IT is not yet satisfactory. Maybe that \"it\" is \"the amount of time we have in a day\". Maybe that \"it\" is \"how pretty you are\". \"It\" could be any number of things.\r\n\r\nThere are some very important things to consider. On this lovely snow day, I took a moment to stop, smell the (snow-covered) roses, and really think about all of this. It\'s not an easy thing to talk about... but I\'m good at talking. And I\'ve been there... just like with all of this stuff... it\'s nice to get something off my chest that I\'ve dealt with for so long. \r\nPodcast Episode 24 delves into the issue of \"It\'s not enough\"
\r\nDiscussion in this episode will include:\r\n\r\n - Snow days, and \"taking a break\"
\r\n - Time Management & Prioritization
\r\n - The February \"What\'s In The Box?\"
\r\n - Being \"not pretty enough\", \"not good enough\" and just generally... \"not enough\"
\r\n - When being \"not enough\" is ok, and how to tell the difference
\r\n
\r\nIt\'s a long talk. It\'s a tough talk. You\'ll find, I\'m sure... it\'s worth it. Below you\'ll find the link to the resources and sponsors mentioned in this episode.\r\nEpisode 24 Resources
\r\nFind the Time Management / Weekly Planner sheet here\r\n\r\nFind the original \"Time Management - Making It Work\" blog post here\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - Subscribe On iTunes
\r\n - Subscribe On Android
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nVisit Foolproof Brewing Company\'s website\r\n\r\nVisit the Hophead Events website\r\n\r\nVisit the True North Running Co. website','Podcast Episode 24 - \"It\'s Not Enough\"','','inherit','closed','closed','','918-revision-v1','','','2017-02-10 00:01:47','2017-02-10 05:01:47','',918,'http://sothisisfitness.com/2017/02/918-revision-v1.html',0,'revision','',0),(172,1,'2017-01-02 03:34:49','2017-01-02 03:34:49','http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/cropped-STIF-new-banner-14-blogger.jpg','cropped-STIF-new-banner-14-blogger.jpg','','inherit','open','closed','','cropped-stif-new-banner-14-blogger-jpg','','','2017-01-02 03:34:49','2017-01-02 03:34:49','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/cropped-STIF-new-banner-14-blogger.jpg',0,'attachment','image/jpeg',0),(407,1,'2017-01-10 06:46:11','2017-01-10 11:46:11','','bloglovin follow button','','inherit','open','closed','','bloglovin-follow-button','','','2017-01-10 06:46:11','2017-01-10 11:46:11','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/bloglovin-follow-button.png',0,'attachment','image/png',0),(408,1,'2017-01-10 06:47:58','2017-01-10 11:47:58','','Bloglovin Follow Button','','inherit','open','closed','','bloglovin-button-copy_zpsa45bfcc6','','','2017-01-10 07:27:13','2017-01-10 12:27:13','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/bloglovin-button-copy_zpsa45bfcc6.jpg',0,'attachment','image/jpeg',0),(750,1,'2017-01-18 06:20:19','2017-01-18 11:20:19','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in. FAIR WARNING - this is gonna be a little long... there\'s a lot of things I feel the need to mention.\r\nWinter Warlock Recap & Rating based on my \"5 Keys\"
\r\nIf you just want the score, scroll through for the headers and the total at the bottom. \r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\n\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.\r\n\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\n![\"Winter](\"http://sothisisfitness.com/wp-content/uploads/2017/01/winter-warlock-gps-issue-300x148.png\")
Race Day - 6
\r\nI\'m honestly really disappointed on this category. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\n\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this is the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bang a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\n\r\nMy dilemma here... is that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park\" or \"EVENT HERE\". The entrance off the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false).\r\n\r\nOnce I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building... things were good.
\r\n![\"Winter](\"http://sothisisfitness.com/wp-content/uploads/2017/01/IMG_20170115_095317_519-300x300.jpg\")
Same-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line. Meh, that\'s pretty normal I think.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat...passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like Paul Clark at the Cambridge Classic 5K\'s) except...you could tell he was serious and not laughing it off or anything.\r\n\r\nHe made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, I love headphones but USATF doesn\'t so I don\'t buy insurance from them, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late...with no apparent reason for the lateness. Not the best way to go off. :/\r\nThe Course - 6
\r\nWinter Warlock offered a 5K & 10K (just like the first time I ran it a few years ago) and also offered a half-marathon and 18 mile option. I opted for the half-marathon, so that\'s what I\'m speaking on. The half-marathon course itself was nice enough - rolling hills, some flat parts, some paved road, some dirt road. It was an out and back, with the far half of the out/back being on Old Sandwich Road - the oldest dirt road in the country. It was kind of cool (and I\'ve run that road before), despite intense potholes in the first 2 miles of OSR (not the race\'s fault, and he DID warn us about it).\r\n\r\nI DID have three main complaints which docked points:\r\n1.) Traffic management & thus, runner safety, concerned me.
\r\nCops WERE present at major intersections...but the rest of the course was the concern...I didn\'t see any road signs alerting motorists of a road race in progress (or coming, for days before). The course was not closed, and we weren\'t instructed to keep tight to the shoulder or anything. As such, people mostly took up the entire side of the road in the first half of the race. This effectively blocked a side of the street and created a little bedlam when a car would try to pass & come upon an oncoming car. Add into that people starting to turn around in the middle of the street at the 5K & 10K turnarounds...eek. \r\n2.) Course marking.
\r\nJust like there was no \"hey, this is where you park for the race\" sign when you arrived for registration...well, that\'s exactly where a \"hey, turn here to finish the race\" sign should\'ve been. There wasn\'t. This was the ONLY signage issue on an otherwise well-marked course...but unfortunately it was an IMPORTANT course marking to miss. I figured out where to go because, again, I\'m a smart cookie and I recognized that the finish area was down the same road we went to park. I heard many people who were much faster than me cruised right by it and ran too far.\r\n\r\nBut the third, and arguably biggest issue (for me)?\r\n3.) The half-marathon course was .6 miles short.
\r\nI can understand maybe a tenth (.1) of a mile... but having your half-marathon course over half a mile short... Sorry, but it\'s kind of an essential basic that your race needs to be the distance you advertise. That could\'ve been easily avoided by just a little more care when dropping your turnaround marker. That was a big deduction. It seems all the other race turnarounds were correct...well, that\'s nice...but I ran the half-marathon 12.5 miler, so that\'s what I\'m speaking on. TO HIS CREDIT, when I chatted with the race director post-race he DID own up to the short course before I even mentioned it...but man, when did you figure it out? When one of the Cambridge Classic 5K\'s was too long due to a police/lead car error...they told us. Tell people you whoopsied, make an announcement, an apology...SOMETHING. Just acknowledge it.\r\n\r\n![\"Winter](\"http://sothisisfitness.com/wp-content/uploads/2017/01/distance-marker-turnaround-300x82.png\")
Also - just realized...the email broke down where water stops were. The water stops doubled as the turnarounds. It\'s very clearly and intelligently laid down - 1.5, 3.1, 6.1, and 9 miles. All appropriate half-way turnaround points... except... 6.1? So where and when in the process did the \"whoopsie\" on the distance happen? *sigh*\r\nSwag / Support - 7
\r\nThere was an EMT and ambulance on-site and available. Check. There were 4 water stops, which really meant for the half-marathon 12.5 miler I got 5, not 3. Check. Swag - already mentioned there was a nice enough long-sleeve tee for the race (said all 4 distances on it), and there WAS a finisher\'s medal for the half-marathon and 18 miler.\r\nIt seems there was a lack of volunteer help, though.
\r\nI WAS a bit bothered that there was nobody handing out medals at the finish. Like, if my wife hadn\'t pointed out the small tupperware of medals after the finish arch I would\'ve completely missed it. As a matter of fact, I was looking around for the person handing out medals. That...idk...just feels like a basic thing. Stick someone at the finish to hand out medals. I was a little bummed at the medal - it was kinda cheap & generic. Didn\'t really feel special. I don\'t know much about races and medal purchasing, so who knows how much those things cost...but I\'ve run half-marathons that cost the same and have a much nicer, race-specific medal. Oh well.\r\n\r\nNo finish-line photos either, which weren\'t advertised or promised, so not docking points...I guess its just something I\'ve come to expect at races, whether its free or for profit. Guess maybe I\'m spoiled. So...overall...average on the swag/support.\r\nPost-Race - 7
\r\nPost-race wasn\'t bad...just wasn\'t mind-blowing. Once you crossed the finish, water was available right there (grab it yourself, ok...no problem). No signs directing you to the post-race party...but again...smart cookie. Followed the crowd and found it - wasn\'t hard. The email said the post-race party was \"catered\". It was a nice enough spread, for sure - little scones, pastries, fruit, coffee and tea. I\'m not complaining, I guess I just pictured...something...more... when I hear \"catered\" and someone makes a big deal about saying \"we bought some nice food for you\" at the pre-race speech. But, hey, catered food was promised, and catered food was provided.\r\nIt bothered me that it ran out so fast, though.
\r\nWhile Megan was keeping warm she told me all the spectators went to that room and piled plates high - I could\'ve sworn I saw someone with a cookie, but I saw none on the table. By the time the last runners came in, not much was left (if anything). The very last runner...nothing was left. TO HIS CREDIT - the race director rushed over to congratulate him and threw himself at the guy offering to get him whatever he needed in terms of food or drink - that was nice to see.\r\nWinter Warlock Overall Rating - 66/100 (D)
\r\n![\"Sunday](\"http://sothisisfitness.com/wp-content/uploads/2017/01/IMG_20170115_141819_706-300x300.jpg\")
\r\n\r\nWould I recommend Winter Warlock?? \r\n\r\nI mean, shoot, you see my complaints laid out in black and white right here - if those get cleaned up I\'d recommend it all day. Will they get cleaned up? I\'d like to think so, yes. In all honesty, I went into this race expecting kind of a mess - complaints about past Plymouth Rock Racing events flew around online. That\'s all neither here nor there - we\'re talking about Winter Warlock, and overall, despite my concerns (which I did dock points for), I had a pretty good experience.\r\n\r\nTO BE FAIR - I interviewed four different participants about (among other things) their experience. All four of them had nothing but good things to say and had a positive experience. For all the rumblings and complaining Megan said she heard on-site from the 5K, 10K\'ers, & fast half-marathoners it appears there were plenty of people that had a good experience, too.\r\nLike I said, I\'m a firm believer in \"the benefit of the doubt\" and positive change.
\r\nAs far as I\'m concerned, Winter Warlock 2017 looked, overall, like a move in the right direction...improving on some things that had been a source of complaints in the past. There\'s still some work to do, but we\'re getting there. Let\'s continue improving and moving forward, PRR - the more good races and options we all have...the better :)','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-18 06:20:19','2017-01-18 11:20:19','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(877,1,'2017-02-01 22:57:28','2017-02-02 03:57:28','Sometimes we get locked into a sick cycle of failure.
\r\nWhen that happens... things can seem pretty hopeless. We can seem completely lost. Permanently locked into a neverending circle of mediocrity and non-progress. Eventually, we might give up hope of success completely.\r\n\r\nIt\'s when we find ourselves in those desperate, terrible situations... that we need to believe in ourselves and the power of change more than ever. We need to believe that we CAN try again... and that THIS time... things WILL be different. We NEED to BELIEVE.\r\n\r\nIt\'s time we try. Just ONE more time.\r\n\r\n\r\nI\'ve been there. I get it.
\r\nThis is hard. It can seem completely hopeless. it can seem like a lost cause and you\'ll never get there... especially since you\'ve already tried this 5 times with no positive result. Y\'know what? Like the old saying goes... fall down 7 times... get up 8. It\'s up to us to believe... that THIS TIME... just one... last... try...\r\n\r\nThis time... things CAN... and WILL... be different. \r\n\r\nThere\'s a method to the madness here. Today\'s episode will cover the following bases:\r\n\r\n\r\n\r\n - My run today and what I think it means for my big goals
\r\n - My “big resurgence” with STIF
\r\n - How to ACTUALLY have THIS time be different. Do that by:\r\n
\r\n - Acknowledging past failures, owning it, and being able to move forward
\r\n - Understanding WHY and HOW you failed in the past
\r\n - Know yourself
\r\n - Getting your head right
\r\n - Setting the goal
\r\n - Developing the plan
\r\n - Executing and following through
\r\n - Figuring out what happens when you get there
\r\n
\r\n \r\n
\r\n
\r\n
\r\nI firmly believe, as a result of having been there, that if you just BELIEVE firmly enough... this time really, truly CAN and WILL be different. Have a little faith in yourself.\r\n\r\nPlease, do reach out if you like. podcast@sothisisfitness.comfind me online:\r\n\r\nAnd find me online:\r\n\r\nwww.facebook.com/sothisisfitness\r\nwww.instagram.com/sothisisfitness\r\nwww.twitter.com/sothisisfitness\r\nwww.sothisisfitness.com\r\n\r\nFind our sponsors online, too!\r\n\r\nwww.runtruenorth.com\r\nwww.hopheadevents.com\r\nwww.foolproofbrewing.com','#23 - This Time WILL Be Different','','inherit','closed','closed','','874-revision-v1','','','2017-02-01 22:57:28','2017-02-02 03:57:28','',874,'http://sothisisfitness.com/2017/02/874-revision-v1.html',0,'revision','',0),(874,1,'2017-02-01 22:57:28','2017-02-02 03:57:28','Sometimes we get locked into a sick cycle of failure.
\r\nWhen that happens... things can seem pretty hopeless. We can seem completely lost. Permanently locked into a neverending circle of mediocrity and non-progress. Eventually, we might give up hope of success completely.\r\n\r\nIt\'s when we find ourselves in those desperate, terrible situations... that we need to believe in ourselves and the power of change more than ever. We need to believe that we CAN try again... and that THIS time... things WILL be different. We NEED to BELIEVE.\r\n\r\nIt\'s time we try. Just ONE more time.\r\n\r\n\r\nI\'ve been there. I get it.
\r\nThis is hard. It can seem completely hopeless. it can seem like a lost cause and you\'ll never get there... especially since you\'ve already tried this 5 times with no positive result. Y\'know what? Like the old saying goes... fall down 7 times... get up 8. It\'s up to us to believe... that THIS TIME... just one... last... try...\r\n\r\nThis time... things CAN... and WILL... be different. \r\n\r\nThere\'s a method to the madness here. Today\'s episode will cover the following bases:\r\n\r\n\r\n\r\n - My run today and what I think it means for my big goals
\r\n - My “big resurgence” with STIF
\r\n - How to ACTUALLY have THIS time be different. Do that by:\r\n
\r\n - Acknowledging past failures, owning it, and being able to move forward
\r\n - Understanding WHY and HOW you failed in the past
\r\n - Know yourself
\r\n - Getting your head right
\r\n - Setting the goal
\r\n - Developing the plan
\r\n - Executing and following through
\r\n - Figuring out what happens when you get there
\r\n
\r\n \r\n
\r\n
\r\n
\r\nI firmly believe, as a result of having been there, that if you just BELIEVE firmly enough... this time really, truly CAN and WILL be different. Have a little faith in yourself.\r\n\r\nPlease, do reach out if you like. podcast@sothisisfitness.com\r\n\r\nAnd find me online:\r\n\r\nwww.facebook.com/sothisisfitness\r\nwww.instagram.com/sothisisfitness\r\nwww.twitter.com/sothisisfitness\r\nwww.sothisisfitness.com\r\n\r\nFind our sponsors online, too!\r\n\r\nwww.runtruenorth.com\r\nwww.hopheadevents.com\r\nwww.foolproofbrewing.com\r\n\r\n[podcast src=\"https://html5-player.libsyn.com/embed/episode/id/5047005/height/90/width/450/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/32cd32/\" height=\"90\" width=\"450\"]','#23 - This Time WILL Be Different','','publish','open','open','','23-time-will-different','','','2017-02-02 12:37:07','2017-02-02 12:37:07','',0,'http://sothisisfitness.com/?p=874',0,'post','',0),(875,1,'2017-02-01 22:35:23','2017-02-02 03:35:23','','IMG_20151107_172455447','','inherit','open','closed','','img_20151107_172455447','','','2017-02-01 22:35:23','2017-02-02 03:35:23','',874,'http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20151107_172455447.jpg',0,'attachment','image/jpeg',0),(876,1,'2017-02-01 22:43:48','2017-02-02 03:43:48','','','','inherit','open','closed','','wordswag_1486006964154','','','2017-02-01 22:44:19','2017-02-02 03:44:19','',874,'http://sothisisfitness.com/wp-content/uploads/2017/02/wordswag_1486006964154.jpg',0,'attachment','image/jpeg',0),(182,1,'2017-01-03 02:42:33','2017-01-03 02:42:33','http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/cropped-itunes_podcast_logo.png','cropped-itunes_podcast_logo.png','','inherit','open','closed','','cropped-itunes_podcast_logo-png','','','2017-01-03 02:42:33','2017-01-03 02:42:33','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/cropped-itunes_podcast_logo.png',0,'attachment','image/png',0),(184,1,'2017-01-11 13:28:24','2017-01-11 18:28:24','\r\nNew England really is a great place to live - I absolutely love it here. The history, the scenery, the charm...as cheesy as all that is to say...there really is something to it.\r\n\r\nWhat\'s positively obnoxious, however, is the weather. Roasting-hot, humid summer days, absolutely frigid winter nights...and everything in-between. If you\'re really lucky you can experience all four seasons within one week. Awesome.\r\n\r\nIn order to survive the ever-changing New England weather, it\'s important to have the right gear & apparel. I got out of my comfort zone and tried some new stuff...and...wow.\r\n\r\n(This post is sponsored by FitFluential LLC on behalf of Mizuno. All opinions are my own.)\r\n \r\nI\'m a creature of habit.\r\n\r\nKeep it simple, keep it the same, and keep me sane. For cold-weather running, that means compression thermal base layer, some kind of shirt over it, and some kind of outer layer. Gloves. Hat. Running shorts with sweatpants OR thermal tights instead. Nice and easy.\r\n\r\nBut recently...I had the opportunity to try the new Mizuno Running \"Breath Thermo\" gear. I\'ve got the Breath Thermo Base Layer quarter-zip and a pair of their Breath Thermo gloves. I have to say...I\'m pretty impressed. This stuff is good enough to get me to break out of my old habits.\r\n![](\"https://2.bp.blogspot.com/-GZJ2oLvcO6M/WGh70GcPPuI/AAAAAAAArsI/d8Vtf1C-J3Aj2TlseG0hfCO1ad7R_u5gwCLcB/s200/IMG_20161231_175340_649.jpg\")
\r\n\r\nFits, feels, and looks good.\r\n\r\n\r\n\r\nFrom a wearability and aesthetics angle...the Breath Thermo gear nails it. The quarter-zip base layer fit like a second skin, and felt good while doing it. SUPER light, which is a bonus. Soft, comfortable, and (at least for me) pretty fitted, but certainly not compression. It fits a little small, but I think that\'s on purpose. Either way, works for me.\r\n\r\nThe gloves fit well, which is a big deal for me...I\'m very particular with gloves - they\'ve got to be snug enough but not TOO tight, I like almost NO cuff, etc. So far I haven\'t found anything warm enough or wind-proof enough...that ALSO has the touch-screen compatibility for my needy, millennial self. These met the criteria...at least, in the fit department.\r\n\r\n\r\n\r\nIt\'s like freaking magic. \r\n \r\n\r\n\r\nSeriously though...it might as well be. The tech is pretty impressive. The short version here is...the fabric ITSELF is generating heat.\r\n\r\nApparently, even if you\'re not really sweating, your body gives off water vapor. That water vapor is harnessed by the special \"breath thermo\" yarn in the clothing...which makes it... yes... literally... generate heat. (Diagrams and such here)\r\n\r\nSo...if the clothing I\'m wearing is MAKING heat...maybe I don\'t have to wear all the EXTRA warm layers that help me trap my own heat?\r\n\r\nWell, I was pretty skeptical... but I tried it anyway. Considering its SO light and thin... I still didn\'t trust it, so I wore it as a base layer with a full-zip running hoodie over it. Wearing THAT instead of a compression base layer was enough of a stretch...I wasn\'t about to subject myself to some sort of cold-induced sickness as a result of under-dressing. I was sure IT ALONE couldn\'t possibly keep me warm enough.\r\n\r\n\r\n\r\n\r\nWhelp...I was wrong.\r\n\r\n\r\n\r\nWithin 15 minutes I was SO warm I had to ditch the hoodie. I couldn\'t fully toss it... all I could do was fully unzip it, leaving it flapping in the breeze. I was dripping sweat for the rest of the run, all the way home! The gloves, too! WOW! My hands...were SWEATY!\r\n\r\nSo obviously...I\'m in love.\r\n\r\n\r\n \r\nI\'ve never had gloves so warm & windproof. I\'ve NEVER had a top SO physically light & breathable...yet so impossibly WARM. This stuff is the real deal. Now, please excuse me while I go run through the frozen tundra.','Review - Breath Thermo by Mizuno Running','','inherit','closed','closed','','6-autosave-v1','','','2017-01-11 13:28:24','2017-01-11 18:28:24','',6,'http://50.87.248.94/~sothisj4/?p=184',0,'revision','',0),(185,1,'2017-01-03 03:50:25','2017-01-03 03:50:25','\r\nNew England really is a great place to live - I absolutely love it here. The history, the scenery, the charm...as cheesy as all that is to say...there really is something to it.\r\n\r\nWhat\'s positively obnoxious, however, is the weather. Roasting-hot, humid summer days, absolutely frigid winter nights...and everything in-between. If you\'re really lucky you can experience all four seasons within one week. Awesome.\r\n\r\nIn order to survive the ever-changing New England weather, it\'s important to have the right gear & apparel. I got out of my comfort zone and tried some new stuff...and...wow.\r\n\r\n(This post is sponsored by FitFluential LLC on behalf of Mizuno. All opinions are my own.)\r\n \r\nI\'m a creature of habit.\r\n\r\nKeep it simple, keep it the same, and keep me sane. For cold-weather running, that means compression thermal base layer, some kind of shirt over it, and some kind of outer layer. Gloves. Hat. Running shorts with sweatpants OR thermal tights instead. Nice and easy.\r\n\r\nBut recently...I had the opportunity to try the new Mizuno Running \"Breath Thermo\" gear. I\'ve got the Breath Thermo Base Layer quarter-zip and a pair of their Breath Thermo gloves. I have to say...I\'m pretty impressed. This stuff is good enough to get me to break out of my old habits.\r\n\r\n\r\nFits, feels, and looks good.\r\n\r\n\r\n\r\nFrom a wearability and aesthetics angle...the Breath Thermo gear nails it. The quarter-zip base layer fit like a second skin, and felt good while doing it. SUPER light, which is a bonus. Soft, comfortable, and (at least for me) pretty fitted, but certainly not compression. It fits a little small, but I think that\'s on purpose. Either way, works for me.\r\n\r\nThe gloves fit well, which is a big deal for me...I\'m very particular with gloves - they\'ve got to be snug enough but not TOO tight, I like almost NO cuff, etc. So far I haven\'t found anything warm enough or wind-proof enough...that ALSO has the touch-screen compatibility for my needy, millennial self. These met the criteria...at least, in the fit department.\r\n\r\n\r\n\r\nIt\'s like freaking magic. \r\n \r\n\r\n\r\nSeriously though...it might as well be. The tech is pretty impressive. The short version here is...the fabric ITSELF is generating heat.\r\n\r\nApparently, even if you\'re not really sweating, your body gives off water vapor. That water vapor is harnessed by the special \"breath thermo\" yarn in the clothing...which makes it... yes... literally... generate heat. (Diagrams and such here)\r\n\r\nSo...if the clothing I\'m wearing is MAKING heat...maybe I don\'t have to wear all the EXTRA warm layers that help me trap my own heat?\r\n\r\nWell, I was pretty skeptical... but I tried it anyway. Considering its SO light and thin... I still didn\'t trust it, so I wore it as a base layer with a full-zip running hoodie over it. Wearing THAT instead of a compression base layer was enough of a stretch...I wasn\'t about to subject myself to some sort of cold-induced sickness as a result of under-dressing. I was sure IT ALONE couldn\'t possibly keep me warm enough.\r\n\r\n\r\n\r\n\r\nWhelp...I was wrong.\r\n\r\n\r\n\r\nWithin 15 minutes I was SO warm I had to ditch the hoodie. I couldn\'t fully toss it... all I could do was fully unzip it, leaving it flapping in the breeze. I was dripping sweat for the rest of the run, all the way home! The gloves, too! WOW! My hands...were SWEATY!\r\n\r\nSo obviously...I\'m in love.\r\n\r\n\r\n \r\nI\'ve never had gloves so warm & windproof. I\'ve NEVER had a top SO physically light & breathable...yet so impossibly WARM. This stuff is the real deal. Now, please excuse me while I go run through the frozen tundra.','Review - Breath Thermo by Mizuno Running','','inherit','closed','closed','','6-revision-v1','','','2017-01-03 03:50:25','2017-01-03 03:50:25','',6,'http://50.87.248.94/~sothisj4/?p=185',0,'revision','',0),(187,1,'2017-01-03 05:16:58','2017-01-03 05:16:58','\"Who\'s this jerk think he is?\"\r\n\r\nThis \"jerk\" is a regular guy...an \"Average Joe\"...just like you.\r\n\r\nAnd that\'s the point.\r\n\r\nWhat\'s the difference between me and you? Maybe its that I lost 130 lbs. Maybe it\'s that I\'ve finished at least 5 marathons. Or a 50 mile ultramarathon. Or a 100 mile ultramarathon. Maybe it\'s that I started & stuck to a fitness routine. Maybe its nothing.\r\n\r\nI\'m. nobody. special. \r\n\r\nI\'m just a guy that hit a breaking point and finally did something about his situation. Changed what I had, until that point, viewed as my permanent reality. I took control and made a change. A big change. One that has reshaped my whole life and world view.\r\n\r\nIt wasn\'t easy.\r\n\r\nThere were countless times I wanted to quit. Give up. It would\'ve been so much easier to just...not. It still IS easier.\r\n\r\nIt\'s a constant struggle.\r\n\r\nAnd I know I\'m not the only one who fights that battle. So here I am - sharing my story - both the struggles AND successes...to show you...\r\n\r\nIf I can do it...anyone can.\r\n\r\n130 pounds lost? 100 mile ultramarathon finish? I\'m just getting warmed up.\r\n\r\nWant a little more detail on the journey and my story (complete with pics)? Check it out the \"finding fitness\" and \"my journey\" pages.\r\n\r\nSo...THIS is \"fitness\"...\r\n\r\nI\'m not a doctor, nutritionist, dietitian, or the like...I\'m just a guy who\'s been through it and done his homework. All opinions here are my own. You should probably consult a doctor before making radical changes to your health, fitness, or nutrition habits.','About','','publish','closed','closed','','meet-darrell','','','2017-01-13 22:21:18','2017-01-14 03:21:18','',0,'http://50.87.248.94/~sothisj4/?page_id=187',0,'page','',0),(188,1,'2017-01-03 05:00:34','2017-01-03 05:00:34','\"Who\'s this jerk think he is?\"\r\n\r\nThis \"jerk\" is a regular guy...an \"Average Joe\"...just like you.\r\n\r\nAnd that\'s the point.\r\n\r\nWhat\'s the difference between me and you? Maybe its that I lost 130 lbs. Maybe it\'s that I\'ve finished at least 5 marathons. Or a 50 mile ultramarathon. Or a 100 mile ultramarathon. Maybe it\'s that I started & stuck to a fitness routine. Maybe its nothing.\r\n\r\nI\'m nobody special. \r\n\r\nI\'m just a guy that hit a breaking point and finally did something about his situation. Changed what I had, until that point, viewed as my permanent reality. I took control and made a change. A big change. One that has reshaped my whole life and world view.\r\n\r\nIt wasn\'t easy.\r\n\r\nThere were countless times I wanted to quit. Give up. It would\'ve been so much easier to just...not. It still IS easier.\r\n\r\nIt\'s a constant struggle.\r\n\r\nAnd I know I\'m not the only one who fights that battle. So here I am - sharing my story - both the struggles AND successes...to show you...\r\n\r\nIf I can do it...anyone can.\r\n\r\nSo...THIS is \"fitness\"...','About','','inherit','closed','closed','','187-revision-v1','','','2017-01-03 05:00:34','2017-01-03 05:00:34','',187,'http://50.87.248.94/~sothisj4/?p=188',0,'revision','',0),(189,1,'2017-01-03 05:02:54','2017-01-03 05:02:54','\"Who\'s this jerk think he is?\"\r\n\r\nThis \"jerk\" is a regular guy...an \"Average Joe\"...just like you.\r\n\r\nAnd that\'s the point.\r\n\r\nWhat\'s the difference between me and you? Maybe its that I lost 130 lbs. Maybe it\'s that I\'ve finished at least 5 marathons. Or a 50 mile ultramarathon. Or a 100 mile ultramarathon. Maybe it\'s that I started & stuck to a fitness routine. Maybe its nothing.\r\n\r\nI\'m. nobody. special. \r\n\r\nI\'m just a guy that hit a breaking point and finally did something about his situation. Changed what I had, until that point, viewed as my permanent reality. I took control and made a change. A big change. One that has reshaped my whole life and world view.\r\n\r\nIt wasn\'t easy.\r\n\r\nThere were countless times I wanted to quit. Give up. It would\'ve been so much easier to just...not. It still IS easier.\r\n\r\nIt\'s a constant struggle.\r\n\r\nAnd I know I\'m not the only one who fights that battle. So here I am - sharing my story - both the struggles AND successes...to show you...\r\n\r\nIf I can do it...anyone can.\r\n\r\n130 pounds lost? 100 mile ultramarathon finish? I\'m just getting warmed up.\r\n\r\nSo...THIS is \"fitness\"...','About','','inherit','closed','closed','','187-revision-v1','','','2017-01-03 05:02:54','2017-01-03 05:02:54','',187,'http://50.87.248.94/~sothisj4/?p=189',0,'revision','',0),(882,1,'2017-02-04 15:48:03','2017-02-04 20:48:03','Being healthy does not mean deprivation.
\r\nOne crucial thing I had to learn during my initial 130 lb weight loss journey... was how not to deprive myself. I had to find a way to satisfy the cravings I had while still \"eating healthy\". I loved nachos, cookies, cake, ice cream, candy bars, 7 layer dip, buffalo chicken wings... the works. Classic \"fat kid\" and \"drunk college kid\" food, right? So when my wife told me she was gonna make a low-fat buffalo chicken dip...\r\nYes - LOW-FAT Buffalo Chicken DIP
\r\nShe literally just came up with it one day. An idea turned to trial & error turned to delicious reality. With the Super Bowl LITERALLY tomorrow... you may be in a position where maybe you\'re hosting a party and want to provide something relatively healthy. Maybe you\'re ATTENDING a party and... well... want to actually have something you\'re going to EAT. YOU, sir or madam, are in luck. \r\nThis recipe is ridiculously easy to make.
\r\nIt almost feels silly assembling a full-on recipe like this... but here it is.\r\nTools:
\r\n\r\n - Oven
\r\n - Assorted cooking utensils (spoons, spatulas, etc) & measuring devices(dry and liquid)
\r\n - Large mixing bowl
\r\n - Shallow oven-safe dish (casserole dish, pyrex, etc - there\'s some personal preference here, see procedure step 5)
\r\n - Electric Hand-Mixer
\r\n
\r\nIngredients:
\r\n\r\n - 16 Oz. Fat-Free Sour Cream
\r\n - 10 oz Reduced-Fat Crumbled Bleu Cheese
\r\n - 24 Oz. Fat-Free Cream Cheese
\r\n - 1 Cup Frank\'s Red Hot (original)
\r\n - 2 Cups Boneless, Skinless Chicken
\r\n
\r\nProcedure:
\r\n\r\n ![\"mixing](\"http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20170129_181350-225x300.jpg\")
Bake The Chicken. (Honestly, wasn\'t exactly prepared to give instructions on how to bake chicken. I tend to do it quick & dirty, just throw it on a broiler pan or cookie sheet at 350 or 400 and take it out when it\'s \"done\". Yes, I realize this is SOOOO not the best way, and it might end up a little dry... but honestly... I\'m lazy. I\'m thinking, though, that maybe a \"hey I CAN cook\" basics post is in order. If that does come down the road... I\'ll edit this post to include it. For now... Sorry... I\'m sure you can hack it baking the chicken. *NOTE* - any additional fat you use baking the chicken will not factor in to this recipe. Do math.)- Shred the chicken. Honestly, this is kind of a preference thing, but the way Megan did it the first time around was shredding the chicken and I thought it was great. I\'m sure you could cube it or do whatever you want... I\'m sticking with shredded.
\r\n - Mix everything (but the chicken) together in a bowl. This way you don\'t totally destroy the chicken. Use that electric hand mixer.
\r\n - Add the chicken. Try not to totally destroy it. Unless you want that. Then go for it. You might want to use a spatula or spoon or something for this part. Unless you shredded the chicken... then the hand mixer will work just fine.
\r\n - Bake at 350 for 20 - 35 min. This is where the personal preference comes into play. Depending on the size and depth of the dish you choose to bake in, the cook time will vary. Several shallower, smaller dishes may result in shorter cook times whereas a larger, deeper dish may take longer. Use your best judgement and check it to make sure it\'s REALLY done.
\r\n - Enjoy your low-fat buffalo chicken dip! I don\'t think I need to tell you... let it cool off a minute. Unless you like eating molten-hot lava... then go for it.
\r\n
\r\nNutrition Facts:
\r\nIf you follow the recipe above, based on a 4 oz (half-cup) serving, you\'ll end up with the below nutrition facts:\r\n![\"low](\"http://sothisisfitness.com/wp-content/uploads/2017/02/low-fat-buffalo-dip-vert-nutrition-label-555x1024.png\")
Hot Tips:
\r\nThis recipe for low-fat buffalo chicken dip is going to produce a medium level of spiciness, though some may consider it mild. If you like it spicy, go ahead and dump in more Red Hot. Or add something a little more intense. Want more protein in there? Dump in some more chicken! You can tweak this around to suit you, but as long as you\'re mostly following that recipe up top... it\'s going to have the right taste and consistency. I strongly recommend you choose your dipping implement carefully. Find a nice whole wheat tortilla chip, or celery, or some other veggie. Make good choices.\r\n\r\nAgain, the serving size IS 4 oz (half-cup), but it\'s only 120 calories and 2.5g fat, so even if you have 2 or *gasp* 3 servings... you\'re still not going to become a whale. Just make good choices on the dipping implement and we\'re set. ENJOY!![\"low-fat](\"http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20170129_185134-300x225.jpg\")
\r\nDid you make this dish? Leave us a comment to let us know how awesome it was! Questions? Concerns? Reach out! Find more at www.SoTHISIsFitness.com/recipe
','Low-Fat Buffalo Chicken Dip (recipe) - It DOES Exist!','','publish','open','open','','low-fat-buffalo-chicken-dip-recipe','','','2017-02-04 15:58:19','2017-02-04 20:58:19','',0,'http://sothisisfitness.com/?p=882',0,'post','',0),(883,1,'2017-02-03 17:02:23','2017-02-03 22:02:23','','Low-Fat Buffalo Chicken Dip (recipe) - It DOES Exist!','','inherit','closed','closed','','882-revision-v1','','','2017-02-03 17:02:23','2017-02-03 22:02:23','',882,'http://sothisisfitness.com/2017/02/882-revision-v1.html',0,'revision','',0),(193,1,'2017-01-11 13:57:33','2017-01-11 18:57:33','\n(Apologies for the double-publish...technical difficulties earlier)\n\nThere\'s just not enough time in the day (or in the podcast) sometimes. So many things to talk about... Well, today I cover three BIG things! Two of them I cover REALLY well! One is...well...just tough to talk about with saying the same thing everyone else has already said.\n\n \n\nThe spotlight here is...The New England Spahtens.\n\n \n\nWho, what, why, and how. And more, of course :) And I\'ve got Paul Jones to tell me allllll about it.\n\n\n\n\n\nHot off the heels of their big win in Mud Run Guide\'s \"Best Of\" OCR awards, I interview Paul Jones, the de facto face of the New England Spahtens! We get into:\n\n-OCR, and its roots\n-The growth of OCR, emergence of the \"Big 3\", and rise/fall of the \"little guys\"\n-The origins of The New England Spahtens, and where it is today\n-What \"community\" really means...and what it looks like\n\nIf you\'re interested in checking out the Spahtens, and maybe becoming a part of their crowd, visit the links below! Also, be sure to listen to The NE Spahtens Show. That\'s their podcast, and I assure you, it\'s lovely.\n\nvisit join.nespahtens.com for all the links you could want!\n\n \n\nAfter the interview...I get into a bit about...well...New Year\'s Resolutions. because...well...why wouldn\'t I, right? I just can\'t help myself.\n\n \n\nPlease do find me at:\n\n \n\nwww.SoTHISIsFitness.com\n\nwww.Facebook.com/SoTHISIsFitness\n\nwww.instagram.com/snuffydx\n\nwww.twitter.com/snuffydx\n\nSearch \"So THIS Is Fitness\" on iTunes or your favorite podcast listening app. Be sure to SUBSCRIBE, not just download one episode :)\n\n \n\nAnd if you like the show, please consider giving us a rating and review on iTunes (or your podcast source of choice). Every little bit helps us pop up higher in search results and get found just a little bit easier.\n\nLastly, please don\'t be shy - EMAIL ME! Darrell@SoTHISIsFitness.com. I LOVE feedback, would love your questions, comments, or just a \"hey, liked the show!\".\n\n \n\nCheck out this episode!','#18 - The New England Spahtens, OCR, & A New Year','','inherit','closed','closed','','7-autosave-v1','','','2017-01-11 13:57:33','2017-01-11 18:57:33','',7,'http://50.87.248.94/~sothisj4/?p=193',0,'revision','',0),(196,1,'2017-01-14 11:54:57','2017-01-14 16:54:57','In promoting my podcast, I\'ve been asked a question. The question makes me stop in my tracks, drop my jaw, then remember...I once asked this very same question.\n\nWhat\'s a \"podcast\"?\n\nI had no idea what a podcast even WAS, nevermind how to subscribe to a feed or listen to an episode.\n\n\n\nThere are SO many good podcasts out there with SO many good episodes... We just can\'t leave the masses uninformed! So - here it is...what, exactly, a podcast is, and how to enjoy them in just 5 easy steps!\n\n\n\n\nFirst...What IS a \"podcast\"?\n\n\nThe name supposedly came from a combination of \"iPod\" and \"broadcast\". A \"podcast\" is, in short, kind of like a radio show on the internet.\n\nThere is an INCREDIBLE variety of podcasts \"out there\" and available to you. You\'re able to find podcasts with episodes as short as 15 minutes or as long as 3 hours (or even more)! There are podcasts on any topic you can imagine. Even within your particular interest, there are countless different shows and hosts, all with their own style, approach, and perspective on the subject matter. Comedy, politics, sports, murder mysteries, news, thrillers, dramas and more!\n\n\n\nAnd best of all - the newest episodes of your favorite podcasts can automatically download to your device as they\'re released - ready to listen to in the car, during your workout, or whenever you\'d like to listen!\n\nSo NATURALLY you\'re wondering...how do I get in on this magic?! It\'s easy, and it only takes 5 steps.\n\n\n
\n\n5 Easy Steps To Enjoy A Podcast:\n1.) Get An App\n\n\nAn app meant to download and play podcasts is sometimes called a \"podcatcher\", and there are many different \"podcatchers\" out there. Podcast & Radio Addict is my favorite. iPhones and iPads typically come with the \"Podcast\" app preinstalled, but you can choose others if you like. Hop on the App Store and see what you like!\n\nDon\'t have an iPhone, iPad, or Android phone/tablet? No problem! You can listen on Windows or Mac with a program like iTunes!\n\n\n\n2.) Search & Discover\n\n\nNow that you\'ve got a podcatcher... It\'s time to tell it what podcasts to catch!\n\nFind the \"search\" button/bar/function and type in what you\'re looking for. You can search a topic, genre, person... Whatever you can think of! Better yet, if you know the title of the show (like So THIS Is Fitness) you can search that, too!\n\nMake sure when you search... your search results show you podcasts, and not just episodes. The iPhone \"Podcasts\" app always seems to default to episodes, not podcasts. Watch out ?\n\n\n\n3.) Subscribe\n\n\nYou\'ve found what you want... There it is! Right there- in the search results! Now what?\n\nWell, hit \"subscribe\", of course! Subscribing to a podcast means that whenever a new episode of that show is published, your podcatcher will automatically download it. It\'ll be ready to listen as soon as you want it, and it\'s already on your device, so it won\'t take up your valuable data allotment by streaming! Once you\'ve subscribed, you can go back and download past episodes too! Hooray!\n\n\n\n4.) Push Play\nYou\'ve found them, subscribed, and by now the episodes are downloaded and ready to go! All that remains is to hit play and enjoy. Maybe even put a few episodes into a playlist for hours and hours of entertainment.5.) Rate, Review, & Share\n\n\nYou\'ve listened to an episode of a new-to-you show. You liked it. You LOVED it! You can\'t wait to hear more! Don\'t just keep that enjoyment to yourself... Share it!\n\nFind that podcast on iTunes, Stitcher Radio, Google Play, etc... And give them a rating & review! Positive ratings/reviews help your favorite podcasts show up a little higher in search results, so other people like you can find them just a little bit easier. That\'ll also help them stick around longer, so you can continue to enjoy them! ;)\n\nAnd be sure to share the podcast with your friends on Facebook, Twitter, Instagram, and by word of mouth! That\'s the best way to share anything, really :)\n\n\n\n\nOf course - be sure to subscribe to So THIS Is Fitness to get new episodes of the show every Thursday!Any other questions? Put them right down there in the \"comments\" section!\n\n\n ','Enjoy A Podcast In 5 Easy Steps!','','inherit','closed','closed','','9-autosave-v1','','','2017-01-14 11:54:57','2017-01-14 16:54:57','',9,'http://50.87.248.94/~sothisj4/?p=196',0,'revision','',0),(198,1,'2017-01-04 11:55:21','2017-01-04 11:55:21','In promoting my podcast, I\'ve been asked a question. The question makes me stop in my tracks, drop my jaw, then remember...I once asked this very same question.\r\n\r\nWhat\'s a \"podcast\"?\r\n\r\nI had no idea what a podcast even WAS, nevermind how to subscribe to a feed or listen to an episode.\r\n\r\n\r\n\r\nThere are SO many good podcasts out there with SO many good episodes... We just can\'t leave the masses uninformed! So - here it is...what, exactly, a podcast is, and how to enjoy them in just 5 easy steps!\r\n\r\n\r\n\r\n\r\nFirst...What IS a \"podcast\"?\r\n\r\n\r\nThe name supposedly came from a combination of \"iPod\" and \"broadcast\". A \"podcast\" is, in short, kind of like a radio show on the internet.\r\n\r\nThere is an INCREDIBLE variety of podcasts \"out there\" and available to you. You\'re able to find podcasts with episodes as short as 15 minutes or as long as 3 hours (or even more)! There are podcasts on any topic you can imagine. Even within your particular interest, there are countless different shows and hosts, all with their own style, approach, and perspective on the subject matter. Comedy, politics, sports, murder mysteries, news, thrillers, dramas and more!\r\n\r\n\r\n\r\nAnd best of all - the newest episodes of your favorite podcasts can automatically download to your device as they\'re released - ready to listen to in the car, during your workout, or whenever you\'d like to listen!\r\n\r\nSo NATURALLY you\'re wondering...how do I get in on this magic?! It\'s easy, and it only takes 5 steps.\r\n\r\n\r\n
\r\n\r\n5 Easy Steps To Enjoy A Podcast:\r\n\r\n\r\n![]()
\r\n1.) Get An App\r\n\r\n\r\n\r\n\r\nAn app meant to download and play podcasts is sometimes called a \"podcatcher\", and there are many different \"podcatchers\" out there. Podcast & Radio Addict is my favorite. iPhones and iPads typically come with the \"Podcast\" app preinstalled, but you can choose others if you like. Hop on the App Store and see what you like!\r\n\r\nDon\'t have an iPhone, iPad, or Android phone/tablet? No problem! You can listen on Windows or Mac with a program like iTunes!\r\n\r\n\r\n\r\n2.) Search & Discover\r\n\r\n\r\nNow that you\'ve got a podcatcher... It\'s time to tell it what podcasts to catch!\r\n\r\nFind the \"search\" button/bar/function and type in what you\'re looking for. You can search a topic, genre, person... Whatever you can think of! Better yet, if you know the title of the show (like So THIS Is Fitness) you can search that, too!\r\n\r\nMake sure when you search... your search results show you podcasts, and not just episodes. The iPhone \"Podcasts\" app always seems to default to episodes, not podcasts. Watch out ?\r\n\r\n\r\n\r\n3.) Subscribe\r\n\r\n\r\n![]()
You\'ve found what you want... There it is! Right there- in the search results! Now what?\r\n\r\nWell, hit \"subscribe\", of course! Subscribing to a podcast means that whenever a new episode of that show is published, your podcatcher will automatically download it. It\'ll be ready to listen as soon as you want it, and it\'s already on your device, so it won\'t take up your valuable data allotment by streaming! Once you\'ve subscribed, you can go back and download past episodes too! Hooray!\r\n\r\n\r\n\r\n4.) Push Play\r\nYou\'ve found them, subscribed, and by now the episodes are downloaded and ready to go! All that remains is to hit play and enjoy. Maybe even put a few episodes into a playlist for hours and hours of entertainment.5.) Rate, Review, & Share\r\n\r\n\r\nYou\'ve listened to an episode of a new-to-you show. You liked it. You LOVED it! You can\'t wait to hear more! Don\'t just keep that enjoyment to yourself... Share it!\r\n\r\nFind that podcast on iTunes, Stitcher Radio, Google Play, etc... And give them a rating & review! Positive ratings/reviews help your favorite podcasts show up a little higher in search results, so other people like you can find them just a little bit easier. That\'ll also help them stick around longer, so you can continue to enjoy them! ;)\r\n\r\nAnd be sure to share the podcast with your friends on Facebook, Twitter, Instagram, and by word of mouth! That\'s the best way to share anything, really :)\r\n\r\n\r\n\r\n\r\nOf course - be sure to subscribe to So THIS Is Fitness to get new episodes of the show every Thursday!Any other questions? Put them right down there in the \"comments\" section!\r\n\r\n','Enjoy A Podcast In 5 Easy Steps!','','inherit','closed','closed','','9-revision-v1','','','2017-01-04 11:55:21','2017-01-04 11:55:21','',9,'http://50.87.248.94/~sothisj4/?p=198',0,'revision','',0),(206,1,'2016-12-11 18:20:02','2016-12-11 23:20:02','Every once in a while it\'s important to get away, have a little fun, and spend some time with those you love. This weekend, that happened to coincide with the opportunity to run a marathon and do some good for a town that needed it!\r\n\r\n \r\n\r\nDarrell and Megan ventured up to Millinocket, ME for the Millinocket Marathon. Join them on this episode as they Roadtrip up LIVE as they record! Musings about the weekend, the event, coffee, and stick figure families abound.\r\n\r\n \r\n\r\nYou can learn more about the Millinocket Marathon at http://www.crowathletics.com/millinocket-marathon-half/\r\n\r\n \r\n\r\nYou can find Darrell online at\r\n\r\nwww.SoTHISIsFitness.com\r\n\r\nwww.facebook.com/SoTHISIsFitness\r\n\r\nInstagram & Twitter: @snuffydx','#15 - Roadtrip & Making Time','','publish','open','open','','15-roadtrip-making-time','','','2017-01-14 21:20:12','2017-01-15 02:20:12','',0,'http://bd55d324263490451367a5fee2d05184',0,'post','',0),(207,1,'2016-11-29 18:17:42','2016-11-29 23:17:42','Every once in a while we lose our way, lose our reason...and fall off-track. Welcome to Darrell\'s past month. The short and sweet here is...every once in a while we have that epiphany moment that swings us back on track. Today, you get to hear Darrell\'s epiphany as it happens! hurrah.\r\n\r\nFind Darrell and So THIS Is Fitness online at:\r\n\r\nwww.SoTHISIsFitness.com\r\n\r\nwww.facebook.com/SoTHISIsFitness\r\n\r\nwww.instagram.com/SnuffyDX\r\n\r\n \r\n\r\nand check out my sponsors:\r\n\r\nwww.addaday.com\r\n\r\nwww.HealthWarrior.com\r\n\r\nwww.CapeCodNutritionCorner.com','#14 - Thankful','','publish','open','open','','14-thankful','','','2017-01-14 21:20:25','2017-01-15 02:20:25','',0,'http://20b3e7ea4d4e9ea639f862e1b5fd9231',0,'post','',0),(646,1,'2017-01-14 13:36:19','2017-01-14 18:36:19','Every once in a while we lose our way, lose our reason...and fall off-track. Welcome to Darrell\'s past month. The short and sweet here is...every once in a while we have that epiphany moment that swings us back on track. Today, you get to hear Darrell\'s epiphany as it happens! hurrah.\r\n\r\nFind Darrell and So THIS Is Fitness online at:\r\n\r\nwww.SoTHISIsFitness.com\r\n\r\nwww.facebook.com/SoTHISIsFitness\r\n\r\nwww.instagram.com/SnuffyDX\r\n\r\n \r\n\r\nand check out my sponsors:\r\n\r\nwww.addaday.com\r\n\r\nwww.HealthWarrior.com\r\n\r\nwww.CapeCodNutritionCorner.com','#14 - Thankful','','inherit','closed','closed','','207-revision-v1','','','2017-01-14 13:36:19','2017-01-14 18:36:19','',207,'http://sothisisfitness.com/2017/01/207-revision-v1.html',0,'revision','',0),(211,1,'2016-10-20 16:56:54','2016-10-20 20:56:54','It\'s funny to think how one decision, one feeling, can change the course of your life.\r\n\r\n \r\n\r\nWhen you\'re staring down your first 100 mile ultramarathon, and it\'s less than 48 hours away...you tend to reflect on what you\'re about to do and, really...how you got here in the first place.\r\n\r\n \r\n\r\nJoin Darrell as he look at exactly what he\'s about to do, how he got here, and what exactly he\'s thinking going into this thing. Darrell also recaps this past weekend, his Mom\'s latest triumph, and does a fun new thing with Megan! WHAT\'S IN THE BOX?!\r\n\r\n \r\n\r\nThis is it... the time has come. Nothing left but to do the thing. See you on the other side.\r\n\r\nFollow Darrell at www.facebook.com/SoTHISIsFitness and www.instagram.com/SnuffyDX for live updates during the Ghost Train Rail Trail Race 100 Mile Ultramarathon!!! Race begins 9 am Sat 10/22 and cutoff is 3 pm Sunday 10/23.\r\n\r\nwww.SoTHISIsFitness.com','#10 - Countdown To Oblivion','','publish','open','open','','10-countdown-to-oblivion','','','2017-01-14 21:21:23','2017-01-15 02:21:23','',0,'http://cf330455c7e518a7331a9cd26956b989',0,'post','',0),(212,1,'2016-10-18 16:53:03','2016-10-18 20:53:03','Things don\'t always go according to plan...when the ceiling comes crashing down on you, it can be tough to find the drive to keep on plowing forward and sticking to the plan. When conditions are less than ideal, it\'s up to us to hunker down, toughen up, and make up the difference from within ourselves. Darrell recaps last weekend - Megan\'s triumphant Hartford Marathon run, the heinous weather nightmare that was Newport Marathon, and what its really all about.\r\n\r\n \r\n\r\nYou can find Darrell online at:\r\n\r\nwww.SoTHISIsFitness.com\r\n\r\nwww.Facebook.com/SoTHISIsFitness\r\n\r\nhttp://www.Instagram.com/SnuffyDX','#9 - Less Than Ideal','','publish','open','open','','9-less-than-ideal','','','2017-01-14 21:21:46','2017-01-15 02:21:46','',0,'http://b5eb9caa004536cd71f63a66e04cae43',0,'post','',0),(213,1,'2016-10-06 16:51:56','2016-10-06 20:51:56','Fitness is hard. Life is hard. Why does everything have to be so hard? Often we want to shed the stuff that’s harder than we feel like it has to be. And often, the thing that’s easiest to shed...is health and fitness. The gym membership. The running. The whatever. We make things harder than they have to be. We give in.\r\n\r\n \r\n\r\nThat struggle is what keeps us from achieving the greatness we’re all capable of, and it’s up to us to find a way to break through. Darrell talks about his own struggle, how this stuff happens, and what, ultimately, it’s gonna come down to to bust out and make it happen.\r\n\r\n \r\n\r\nSend your feedback and questions to Darrell@SoTHISIsFitness.com\r\n\r\nFind us online - www.SoTHISIsFitness.com\r\n\r\n“Like” the FB page - www.Facebook.com/SoTHISIsFitness','#8 - The Struggle Is Real','','publish','open','open','','8-the-struggle-is-real','','','2017-01-14 21:22:30','2017-01-15 02:22:30','',0,'http://e1e48e16c0e8af2f2fc635280cc77170',0,'post','',0),(214,1,'2016-10-01 16:42:41','2016-10-01 20:42:41','Even if you’re a fitness fanatic, or had that epiphany and “found fitness”...it can be tough to get those you care about to have that same kind of “awakening”. It can be frustrating, saddening, and even cause a little anger and resentment when friends and loved ones just refuse to do something you KNOW will be beneficial for them, and that they might even enjoy! So how do you get those YOU care about to the same place? You might not like the answer…\r\n\r\nFind Darrell & So THIS Is Fitness online!\r\n\r\nhttp://www.SoTHISIsFitness.com\r\n\r\nhttp://www.facebook.com/SoTHISIsFitness\r\n\r\nhttp://www.instagram.com/SnuffyDX\r\n\r\nSend your comments, questions, & feedback to Darrell@SoTHISIsFitness.com','#7 - You Can Lead A Horse To Water...','','publish','open','open','','7-you-can-lead-a-horse-to-water','','','2017-01-14 21:22:48','2017-01-15 02:22:48','',0,'http://3cb687776c32ae233a469a22df9b1799',0,'post','',0),(215,1,'2016-09-20 16:32:11','2016-09-20 20:32:11','All too often people find themselves in an unfulfilling cycle. Get up, go to work, stare at the clock, go home...with no sense of purpose, no sense of pride, and maybe no sense of your impact on the world at large.\r\n\r\nI, and many like me, spend our days differently. We wake up high on life, swipe a keyfob at the door, and walk into a world where we can help people make lasting, positive change in their lives.\r\n\r\nToday I want to talk about where I work, what I do, and why, no matter how hard some days might be... I love it every damn day. Today you find out what it means to #BleedPurple.','#6 - #BleedPurple','','publish','open','open','','6-bleedpurple','','','2017-01-14 21:23:00','2017-01-15 02:23:00','',0,'http://b1bb88b5192912632d7845f3fd978dfc',0,'post','',0),(216,1,'2016-09-08 16:22:57','2016-09-08 20:22:57','Darrell and Megan venture out to the Foolproof brewery to experience one of the more...off-color...athletic events out there - a “beer mile”. Learn what a beer mile is, how it came to be a “thing”, and what it\'s really to participate in one. Also… Learn why Darrell came frighteningly close to his first voluntary DNF. And in a shocking turn of events...Megan beats Darrell in a race! All this and more in episode 5!\r\n\r\nYou can learn more about Foolproof Brewing Company and the events they hold (both at and away from the brewery) at www.foolproofbrewing.com','#5 - The Fool\'s Mile','','publish','open','open','','5-the-fools-mile','','','2017-01-22 21:49:41','2017-01-23 02:49:41','',0,'http://434c114f37a2a51fd9f39b5c21f1e2bd',0,'post','',0),(217,1,'2016-09-01 14:54:19','2016-09-01 18:54:19','Megan & Darrell recap the mid-August race weekend of Anchor Down Ultramarathon and the Falmouth Road Race. They talk about each race, the experience they each had therein, and the big differences between the two. There was one BIG difference...and its what everything circles back around to...fun.\r\n\r\nYou can learn more about Anchor Down Ultramarathon at www.AnchorDownUltra.com\r\n\r\nCheck out www.RunTrueNorth.com to learn about their company and other events (including my favorite - Narragansett Summer Running Festival!).\r\n\r\nAnd check out www.FalmouthRoadRace.com for more on THAT race.','#4 - FUN','','publish','open','open','','4-fun','','','2017-01-22 22:21:17','2017-01-23 03:21:17','',0,'http://831849c77fd48fef87f5fa0cf660bf2e',0,'post','',0),(218,1,'2016-08-26 14:51:36','2016-08-26 18:51:36','Last time Darrell & Megan talked about their big goals and the training necessary for success. This time, they talk about the running journeys that led them here. Their stories aren\'t quite so crazy, and could easily be anyone\'s story...including yours. It all starts with that first step.','#3 - The Long & The Short Of It (2/2)','','publish','open','open','','3-the-long-the-short-of-it-22','','','2017-01-22 22:00:45','2017-01-23 03:00:45','',0,'http://d8e6638455237d6e2c2f902661d260e8',0,'post','',0),(219,1,'2016-08-19 14:43:10','2016-08-19 18:43:10','Darrell & Megan talk about the big goals they\'ve been working towards all year and what the final 3 months of training looks like. Delve into their training plans a bit and get some ideas for your own! It\'s not as out of reach or silly as it might seem - we promise :) All that, plus a lesson in...making the right call...\r\n\r\nNext time? The running journeys that led them to this point.\r\n\r\n\r\nThis episode backlogged - originally published on Athlete On Fire','#2 - The Long & The Short Of It (1/2)','','publish','open','open','','2-the-long-the-short-of-it-12','','','2017-01-22 21:56:27','2017-01-23 02:56:27','',0,'http://c3ec065117dd6e66d836a497db7ae9ae',0,'post','',0),(220,1,'2016-08-11 05:41:40','2016-08-11 09:41:40','I\'m Darrell McTague, and THIS is \"So THIS Is Fitness\". Join me as I share a little bit about myself, where So THIS Is Fitness came from (it\'s been around for a while, actually), and what its really all about. And, in the wake of my most recent ultramarathon experience...let\'s talk a little bit about failure.\r\n\r\n \r\n\r\nThis episode backlogged - originally published on the Athlete On Fire feed.','#1 - Failure','','publish','open','open','','1-failure','','','2017-01-22 21:52:03','2017-01-23 02:52:03','',0,'http://48fb9aac43853377bd853682f6294628',0,'post','',0),(548,1,'2017-01-13 22:21:00','2017-01-14 03:21:00','\"Who\'s this jerk think he is?\"\r\n\r\nThis \"jerk\" is a regular guy...an \"Average Joe\"...just like you.\r\n\r\nAnd that\'s the point.\r\n\r\nWhat\'s the difference between me and you? Maybe its that I lost 130 lbs. Maybe it\'s that I\'ve finished at least 5 marathons. Or a 50 mile ultramarathon. Or a 100 mile ultramarathon. Maybe it\'s that I started & stuck to a fitness routine. Maybe its nothing.\r\n\r\nI\'m. nobody. special. \r\n\r\nI\'m just a guy that hit a breaking point and finally did something about his situation. Changed what I had, until that point, viewed as my permanent reality. I took control and made a change. A big change. One that has reshaped my whole life and world view.\r\n\r\nIt wasn\'t easy.\r\n\r\nThere were countless times I wanted to quit. Give up. It would\'ve been so much easier to just...not. It still IS easier.\r\n\r\nIt\'s a constant struggle.\r\n\r\nAnd I know I\'m not the only one who fights that battle. So here I am - sharing my story - both the struggles AND successes...to show you...\r\n\r\nIf I can do it...anyone can.\r\n\r\n130 pounds lost? 100 mile ultramarathon finish? I\'m just getting warmed up.\r\n\r\nWant a little more detail on the journey and my story (complete with pics)? Check it out the \"finding fitness\" and \"my journey\" pages.\r\n\r\nSo...THIS is \"fitness\"...\r\n\r\nI\'m not a doctor, nutritionist, dietitian, or the like...I\'m just a guy who\'s been through it and done his homework. All opinions here are my own. You should probably consult a doctor before making radical changes to your health, fitness, or nutrition habits.','About','','inherit','closed','closed','','187-revision-v1','','','2017-01-13 22:21:00','2017-01-14 03:21:00','',187,'http://sothisisfitness.com/2017/01/187-revision-v1.html',0,'revision','',0),(912,1,'2017-02-04 15:58:17','2017-02-04 20:58:17','Being healthy does not mean deprivation.
\nOne crucial thing I had to learn during my initial 130 lb weight loss journey... was how not to deprive myself. I had to find a way to satisfy the cravings I had while still \"eating healthy\". I loved nachos, cookies, cake, ice cream, candy bars, 7 layer dip, buffalo chicken wings... the works. Classic \"fat kid\" and \"drunk college kid\" food, right? So when my wife told me she was gonna make a low-fat buffalo chicken dip...\nYes - LOW-FAT Buffalo Chicken DIP
\nShe literally just came up with it one day. An idea turned to trial & error turned to delicious reality. With the Super Bowl LITERALLY tomorrow... you may be in a position where maybe you\'re hosting a party and want to provide something relatively healthy. Maybe you\'re ATTENDING a party and... well... want to actually have something you\'re going to EAT. YOU, sir or madam, are in luck. \nThis recipe is ridiculously easy to make.
\nIt almost feels silly assembling a full-on recipe like this... but here it is.\nTools:
\n\n - Oven
\n - Assorted cooking utensils (spoons, spatulas, etc) & measuring devices(dry and liquid)
\n - Large mixing bowl
\n - Shallow oven-safe dish (casserole dish, pyrex, etc - there\'s some personal preference here, see procedure step 5)
\n - Electric Hand-Mixer
\n
\nIngredients:
\n\n - 16 Oz. Fat-Free Sour Cream
\n - 10 oz Reduced-Fat Crumbled Bleu Cheese
\n - 24 Oz. Fat-Free Cream Cheese
\n - 1 Cup Frank\'s Red Hot (original)
\n - 2 Cups Boneless, Skinless Chicken
\n
\nProcedure:
\n\n - Bake The Chicken. (Honestly, wasn\'t exactly prepared to give instructions on how to bake chicken. I tend to do it quick & dirty, just throw it on a broiler pan or cookie sheet at 350 or 400 and take it out when it\'s \"done\". Yes, I realize this is SOOOO not the best way, and it might end up a little dry... but honestly... I\'m lazy. I\'m thinking, though, that maybe a \"hey I CAN cook\" basics post is in order. If that does come down the road... I\'ll edit this post to include it. For now... Sorry... I\'m sure you can hack it baking the chicken. *NOTE* - any additional fat you use baking the chicken will not factor in to this recipe. Do math.)
\n - Shred the chicken. Honestly, this is kind of a preference thing, but the way Megan did it the first time around was shredding the chicken and I thought it was great. I\'m sure you could cube it or do whatever you want... I\'m sticking with shredded.
\n - Mix everything (but the chicken) together in a bowl. This way you don\'t totally destroy the chicken. Use that electric hand mixer.
\n - Add the chicken. Try not to totally destroy it. Unless you want that. Then go for it. You might want to use a spatula or spoon or something for this part. Unless you shredded the chicken... then the hand mixer will work just fine.
\n - Bake at 350 for 20 - 35 min. This is where the personal preference comes into play. Depending on the size and depth of the dish you choose to bake in, the cook time will vary. Several shallower, smaller dishes may result in shorter cook times whereas a larger, deeper dish may take longer. Use your best judgement and check it to make sure it\'s REALLY done.
\n - Enjoy your low-fat buffalo chicken dip! I don\'t think I need to tell you... let it cool off a minute. Unless you like eating molten-hot lava... then go for it.
\n
\nNutrition Facts:
\nIf you follow the recipe above, based on a 4 oz (half-cup) serving, you\'ll end up with the below nutrition facts:\nHot Tips:
\nThis recipe for low-fat buffalo chicken dip is going to produce a medium level of spiciness, though some may consider it mild. If you like it spicy, go ahead and dump in more Red Hot. Or add something a little more intense. Want more protein in there? Dump in some more chicken! You can tweak this around to suit you, but as long as you\'re mostly following that recipe up top... it\'s going to have the right taste and consistency. I strongly recommend you choose your dipping implement carefully. Find a nice whole wheat tortilla chip, or celery, or some other veggie. Make good choices.\n\nAgain, the serving size IS 4 oz (half-cup), but it\'s only 120 calories and 2.5g fat, so even if you have 2 or *gasp* 3 servings... you\'re still not going to become a whale. Just make good choices on the dipping implement and we\'re set. ENJOY!\nDid you make this dish? Leave us a comment to let us know how awesome it was! Questions? Concerns? Reach out! Find more at www.SoTHISIsFitness.com/recipe
','Low-Fat Buffalo Chicken Dip (recipe) - It DOES Exist!','','inherit','closed','closed','','882-autosave-v1','','','2017-02-04 15:58:17','2017-02-04 20:58:17','',882,'http://sothisisfitness.com/2017/02/882-autosave-v1.html',0,'revision','',0),(236,1,'2017-01-07 01:28:24','2017-01-07 01:28:24','','addaday-logo-1','Addaday Muscle Recovery Products','inherit','open','closed','','addaday-logo-1','','','2017-01-07 01:28:26','2017-01-07 01:28:26','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/addaday-logo-1.jpg',0,'attachment','image/jpeg',0),(227,1,'2017-01-06 12:55:57','2017-01-06 12:55:57','','994021_629788467052761_617901802_n','Health Warrior chia products','inherit','open','closed','','994021_629788467052761_617901802_n','','','2017-01-07 02:12:56','2017-01-07 02:12:56','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/994021_629788467052761_617901802_n.jpg',0,'attachment','image/jpeg',0),(229,1,'2017-01-06 12:56:04','2017-01-06 12:56:04','','ccnclogo','','inherit','open','closed','','ccnclogo','','','2017-01-06 12:56:04','2017-01-06 12:56:04','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/ccnclogo.jpg',0,'attachment','image/jpeg',0),(230,1,'2017-01-06 13:04:15','2017-01-06 13:04:15','','Anytime Fitness','Anytime Fitness - Pembroke, MA','inherit','open','closed','','af-logo','','','2017-01-07 01:31:32','2017-01-07 01:31:32','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/af-logo.png',0,'attachment','image/png',0),(235,1,'2017-01-07 01:25:13','2017-01-07 01:25:13','','addaday logo','Addaday Muscle Recovery Products - www.addaday.com','inherit','open','closed','','addaday-logo','','','2017-01-07 02:13:03','2017-01-07 02:13:03','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/addaday-logo.jpg',0,'attachment','image/jpeg',0),(232,1,'2017-01-07 00:55:23','2017-01-07 00:55:23','','Proudly Affiliated With','','publish','closed','closed','','proudly-affiliated-with','','','2017-01-07 00:55:23','2017-01-07 00:55:23','',0,'http://50.87.248.94/~sothisj4/?post_type=aigpl_gallery&p=232',0,'aigpl_gallery','',0),(234,1,'2017-01-07 01:25:00','2017-01-07 01:25:00','Foolproof Brewing Company','foolproof logo','Foolproof Brewing Company - www.foolproofbrewing.com','inherit','open','closed','','foolproof-logo','','','2017-01-07 01:31:03','2017-01-07 01:31:03','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/foolproof-logo.png',0,'attachment','image/png',0),(237,1,'2017-01-07 04:48:06','2017-01-07 04:48:06','','button-follow-me-on-bloglovin','','inherit','open','closed','','button-follow-me-on-bloglovin','','','2017-01-07 04:48:06','2017-01-07 04:48:06','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/button-follow-me-on-bloglovin.png',0,'attachment','image/png',0),(238,1,'2017-01-07 04:49:04','2017-01-07 04:49:04','Activate by Bloglovin','activate logo','','inherit','open','closed','','activate-logo','','','2017-01-07 14:55:07','2017-01-07 14:55:07','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/activate-logo.png',0,'attachment','image/png',0),(239,1,'2017-01-07 14:51:05','2017-01-07 14:51:05','Fitfluential Ambassador','Fitfluential+Ambassador','','inherit','open','closed','','fitfluentialambassador','','','2017-01-07 14:55:06','2017-01-07 14:55:06','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/FitfluentialAmbassador.png',0,'attachment','image/png',0),(916,1,'2017-02-08 06:24:12','2017-02-08 11:24:12','\"When something bad happens, you have three choices. You can let it define you, let it destroy you, or you can let it strengthen you.\"
\r\nSomething interesting is happening in the OCR world right now: BattleFrog (a reportedly fantastic obstacle race series born just a year ago) is now implementing MAJOR changes to the rest of their schedule for 2015 as well as to their format in general.\r\n\r\nWhat will ultimately be the death or rebirth of BattleFrog as an OCR series is unfolding right now before our eyes. So what\'s involved? What\'s at stake? How will this affect BattleFrog, it\'s participants & staff, and the OCR scene as a whole? And why are people so damn mad?\r\n\r\nNow that the dust is beginning to settle...let\'s take a look.\r\n\r\nBattleFrog brought something refreshing to OCR.
\r\nThey weren\'t all about messing with your head, they weren\'t trying to be the One True Obstacle Race, and they weren\'t come-get-muddy-have-a-beer-and-wear-fuzzy-hats. BattleFrog was about one thing - being the best obstacle race they could be.\r\nHow did they go about that?\r\n
\r\nBy trying to cover all the bases. \r\n\r\n - They aimed to cater to everyone with different length/difficulty courses (including shorties for the kids!). They also offered both Saturday and Sunday races at all of their events. Even Spartan Race doesn\'t always do that. (they did cut that partway through last year)
\r\n - They executed well - US Navy SEALS design their courses and they have staff that takes their jobs seriously.\r\nAccording to all accounts thus far - they put on one hell of a race.
\r\n - There are live SEAL demonstrations on event day. Why? Because #America.
\r\n - They played well with others (something I wish Spartan would learn how to do) as part of the #OCRUnited movement.
\r\n - They even cross-promoted another Navy SEAL-designed event - The BoneFrog Challenge. Fun fact, they also made sure their event dates didn\'t conflict with BoneFrog\'s dates. Show me another OCR that cares enough to do that.
\r\n
\r\nBy all accounts...they were doing it right.\r\n\r\nSo what happened?\r\n\r\nThey made some major changes within the last few weeks.\r\n\r\nFor one, the Sunday races were dropped from the schedule. Across the board. After their Houston event (happening March 28th) this is official, meaning no BattleFrog events after March are happening on Sundays this year.\r\n\r\nAn equally major change...The race format was altered substantially. Originally, BattleFrog offered the title 15K \"BattleFrog\" course and the 5K \"BullFrog\" course for adults. There were also the 1 Mile \"BullFrog\" and 400m \"Tadpole\" races for kids. Yes, that means four separate courses per event location. There was also the \"BattleFrog Extreme\" for those looking for an ultra-marathon-like challenge - Do one lap of the 15K then as many laps of the 5K course as you could. Elites would participate in the 15K course as the earliest waves of the day (as is customary in any OCR).\r\nWhy the changes, anyway?
\r\nI think it\'s easy enough to figure out, but some \"inside rumblings\" go a long way to confirm it - sustainability and cost.\r\n\r\nSunday races: As I gathered from posts on MudRunGuide.com and ObstacleRacingMedia...there weren\'t enough registrants last year to warrant Sunday events, and there weren\'t enough this year so far either. With too few registrants, it just wasn\'t financially justifiable to have Sunday events. OK, easy enough.\r\n\r\nThe race format itself: A new 8K course will replace both the 15K and 5K...this one\'s a mixed bag. Cost - Having two separate courses with their own separate obstacles is significantly more costly than having one course.\r\n\r\nSustainability/Location - It can be a bit challenging, as we in the Northeast have learned, to find a venue that can accommodate an Obstacle Course Race. It can be even more challenging to find a venue for a longer-format course (over 5 miles). With BattleFrog moving down to an 8K format it will be easier for them to find more venues much closer to major metropolitan races.\r\n\r\nWhat does this mean for the future of BattleFrog? If all goes well...more (and better) locations at a lower cost? That\'s easy...more BattleFrog.\r\n\r\n\r\n\r\nBut of course, people are pissed
\r\nThere were a plethora of things people were angry about, mainly centering on how they\'re mad what they had is now gone and they\'re not inconvenienced. All the complaints are things that will either be what BattleFrog is remembered for (if they go down in flames) or or that people will totally forget and get over (if they have a successful year).\r\n\r\nThe Field Team was at least temporarily angry as well - many of them felt unfairly dropped into bad situations, having publicized races and convinced friends, neighbors, and co-workers to register for something that was now gone. That has, at this point, mostly been quelled.\r\nHow did BattleFrog handle these changes?
\r\nThere was an AWFUL lot of frustration and questions... in the beginning anyway. As word of the Sunday eliminations...then 8K format change...slowly appeared online...BattleFrog\'s Field Team (brand advocates who publicize the races) took to their private communication channels like hyenas attacking a carcass. I have to give MAJOR kudos to Travis Ketcham, the Field Team Director - on a regular basis he handles an incredible volume of questions and demands from the Field Team with impressive professionalism and care...this situation was 10x worse than normal.\r\n\r\nOnce official word from BattleFrog HQ was released, however, staff members took to social media to ensure they would follow through on promises made, including:\r\n\r\n-Those who had registered for Sunday races were offered full refunds or transfers to Saturday events\r\n-Participants who registered for the 15K course were offered a number of options, including refund options\r\n-Season pass holders are being given a 50% refund\r\n\r\n(BattleFrog has hinted that they may also take some case-by-case situations too)\r\nSo what now?
\r\nThis could go one of two ways:\r\n\r\n1.) this pisses off a lot of people, things don\'t go as planned, HQ can\'t handle it and they slowly go down the tubes and die.\r\n\r\n2.) BattleFrog HQ handles this like a champ, they put on some excellent races, and people get over their pissed-off-ness.\r\n\r\nHonestly...I think BattleFrog is going to be just fine. They have proven so far that they mean business and know how to put on an event. They handle themselves well and they know how to make people happy. They made sure to get their sh!t together before opening their mouths...even to their Field Team. They\'re also exercising a level of honesty, character & accountability that we don\'t often see in terms of accommodations for race cancellations/refunds. They want people to be happy and come back. \r\n\r\nA Field Team member said it best - chalk this up to growing pains.\r\n\r\nOne thing, at this point, is clear: For BattleFrog...this is either the beginning of the end or the end of the beginning. Time will tell.\r\n\r\nIf you are interested in participating in the new 8K format, I offer you my own modified flyer for the New England event - July 25th 2015. Be your own judge and see for yourself what BattleFrog has to offer. \r\n\r\nWhat do YOU think of the changes made to BattleFrog\'s 2015 schedule & format? Let\'s hear it!','Battlefrog\'s (Literal) \"Make Or Break\" Moment','','inherit','closed','closed','','41-revision-v1','','','2017-02-08 06:24:12','2017-02-08 11:24:12','',41,'http://sothisisfitness.com/2017/02/41-revision-v1.html',0,'revision','',0),(251,1,'2017-01-07 18:34:20','2017-01-07 23:34:20','Occasionally Darrell, \"So THIS Is Fitness...\", and his mission gets noticed and featured in other publications! Those press and media features are highlighted below. (most occur shortly after his initial 130 lb weight loss)\r\n\r\nIf you\'re interested in interviewing/featuring Darrell, please reach out at: Darrell (at) SoTHISIsFitness (dot) com.\r\n![\"Athlete](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/aof165-press-300x291.png\")
Athlete On Fire - Ep. 165 - 8/2/2016
\r\nDarrell was invited on the Athlete On Fire podcast to talk about his story! They talked life on Cape Cod, weight loss, running, and what it takes to make a major transformation happen.\r\n\r\nLearn more at www.AthleteOnFire.com\r\n\r\nFind the blog post here.\r\n\r\nand listen to the episode! (AOF #165)\r\n\r\n
\r\n\r\nHealth Warrior - \"I Conquered 2014\" - 11/25/2014
\r\n![\"Health](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/hw-conquer-press-300x213.jpg\")
Health Warrior featured 6 athletes as part of their \"I Conquered 2014\" series, and they saw fit to include Darrell as one of them!\r\n\r\nCheck out the post here\r\n\r\nAnd check out the review of their Chia Bars here\r\n\r\n \r\n\r\n
\r\n\r\n![\"Huff](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/huffpostsuccess-300x285.jpg\")
The Huffington Post - Healthy Living:\r\nHow A Pair Of Work Pants Inspired Darrell W. McTague To Lose 125 Lbs. - 5/19/2014
\r\nThe Huffington Post Healthy Living category featured Darrell\'s story - he shares how he gained the weight, his breaking point, and how he lost it.\r\n\r\nRead the HuffPost story here\r\n\r\n
\r\n\r\n![\"CogniTea](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/cognitea-feature-300x202.jpg\")
CogniTea - \"I Can. I WILL. Story\" - 4/30/14
\r\nAlready the first athlete featured by and associated with CogniTea, Darrell was featured again as their first \"I Can. I WILL. Story\". Highlights include Darrell\'s story, his advice, and action steps to make your own change.\r\n\r\nRead the story here\r\n\r\n
\r\n\r\nRoad Runner Sports - Spring 2014 Catalog / Inspiration Instigator
\r\nSpring 2014\r\n\r\nIn Spring 2014 Road Runner Sports, a brick & mortar / online running specialty store featured Darrell as part of their Spring 2014 catalog, sharing his story. Darrell was also featured as a part of Road Runner Sports\' \"Inspiration Instigator\" promotion.\r\n\r\nSee the video here\r\n\r\n
\r\n\r\n![\"CogniTea](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/cognitea-feature2-300x192.jpg\")
CogniTea - \"How CogniTea helped Darrell run (his first) sub-2 hour 1/2 Marathon!\" - 2/26/14
\r\nCogniTea, a Boston-based startup bringing a new, brain-boosting tea to the world, featured Darrell as their first inspirational story. Darrell exemplified CogniTea\'s motto of \"I Can. I WILL.\" in his mentally tough personal victory - his first sub-2 hour half-marathon.\r\n\r\nRead the story here','Press and Media','','publish','closed','closed','','press','','','2017-06-23 06:42:00','2017-06-23 10:42:00','',0,'http://50.87.248.94/~sothisj4/?page_id=251',0,'page','',0),(1236,1,'2017-06-23 06:42:00','2017-06-23 10:42:00','Occasionally Darrell, \"So THIS Is Fitness...\", and his mission gets noticed and featured in other publications! Those press and media features are highlighted below. (most occur shortly after his initial 130 lb weight loss)\r\n\r\nIf you\'re interested in interviewing/featuring Darrell, please reach out at: Darrell (at) SoTHISIsFitness (dot) com.\r\nAthlete On Fire - Ep. 165 - 8/2/2016
\r\nDarrell was invited on the Athlete On Fire podcast to talk about his story! They talked life on Cape Cod, weight loss, running, and what it takes to make a major transformation happen.\r\n\r\nLearn more at www.AthleteOnFire.com\r\n\r\nFind the blog post here.\r\n\r\nand listen to the episode! (AOF #165)\r\n\r\n
\r\n\r\nHealth Warrior - \"I Conquered 2014\" - 11/25/2014
\r\nHealth Warrior featured 6 athletes as part of their \"I Conquered 2014\" series, and they saw fit to include Darrell as one of them!\r\n\r\nCheck out the post here\r\n\r\nAnd check out the review of their Chia Bars here\r\n\r\n \r\n\r\n
\r\n\r\nThe Huffington Post - Healthy Living:\r\nHow A Pair Of Work Pants Inspired Darrell W. McTague To Lose 125 Lbs. - 5/19/2014
\r\nThe Huffington Post Healthy Living category featured Darrell\'s story - he shares how he gained the weight, his breaking point, and how he lost it.\r\n\r\nRead the HuffPost story here\r\n\r\n
\r\n\r\nCogniTea - \"I Can. I WILL. Story\" - 4/30/14
\r\nAlready the first athlete featured by and associated with CogniTea, Darrell was featured again as their first \"I Can. I WILL. Story\". Highlights include Darrell\'s story, his advice, and action steps to make your own change.\r\n\r\nRead the story here\r\n\r\n
\r\n\r\nRoad Runner Sports - Spring 2014 Catalog / Inspiration Instigator
\r\nSpring 2014\r\n\r\nIn Spring 2014 Road Runner Sports, a brick & mortar / online running specialty store featured Darrell as part of their Spring 2014 catalog, sharing his story. Darrell was also featured as a part of Road Runner Sports\' \"Inspiration Instigator\" promotion.\r\n\r\nSee the video here\r\n\r\n
\r\n\r\nCogniTea - \"How CogniTea helped Darrell run (his first) sub-2 hour 1/2 Marathon!\" - 2/26/14
\r\nCogniTea, a Boston-based startup bringing a new, brain-boosting tea to the world, featured Darrell as their first inspirational story. Darrell exemplified CogniTea\'s motto of \"I Can. I WILL.\" in his mentally tough personal victory - his first sub-2 hour half-marathon.\r\n\r\nRead the story here','Press and Media','','inherit','closed','closed','','251-revision-v1','','','2017-06-23 06:42:00','2017-06-23 10:42:00','',251,'http://sothisisfitness.com/2017/06/251-revision-v1.html',0,'revision','',0),(258,1,'2017-01-07 17:26:53','2017-01-07 22:26:53','','hw conquer press','','inherit','open','closed','','hw-conquer-press','','','2017-01-07 17:26:53','2017-01-07 22:26:53','',251,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/hw-conquer-press.jpg',0,'attachment','image/jpeg',0),(255,1,'2017-01-07 17:25:59','2017-01-07 22:25:59','','cognitea feature','','inherit','open','closed','','cognitea-feature','','','2017-01-07 17:25:59','2017-01-07 22:25:59','',251,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/cognitea-feature.jpg',0,'attachment','image/jpeg',0),(1239,1,'2017-06-23 06:43:25','2017-06-23 10:43:25','\"I can\'t believe I just did that!\"
This past Sunday I ran the YuKanRun.com Fool\'s Dual Challenge. It was a 5K at 8 AM and a half-marathon at 9 AM. A combined 16.2 miles. It is the farthest I have ever run in one morning, and my greatest challenge to date. I was exhausted. I was sore. I was hungry as all hell...but I did it. Not only did I do it, but...well...I guess you\'ll have to keep reading to find out ;)
All I can say is...WHAT A DAY! I still can\'t believe I did that, and everyone I\'ve told so far looked at me like I was a nutball. For those of you who read my pre-race article about the Dual, you know what I\'m talking about. For those who didn\'t catch that, let me give you a brief breakdown:
The YuKanRun.com Fool\'s Dual Challenge was a dual race put on by a race company called...you guessed it...YuKanRun.com. Their \"thing\" seems to be, well, making people run a LOT in one morning. \"Oh, you just finished a 5K? Go ahead and run a half-marathon!\" \"Oh, you had a nice mile run, you say? Go do a 5K, then grab a drink and run a half...then we\'ll talk!\"
The race director, Craig, is a very nice guy - I went back and forth with him via email a bit. I have to say, he and his team put together a very good race! Well-organized, well-run, and FUN!
So, what\'s the deal? How did this work?
Basically, it was dual races...and that was the challenge. At 8 am the 5K began. See that neon yellow person on the runners\' right of the starting line? That\'s me. Go ahead, zoom in. I finished in 25:21. I then had about a half hour to relax, stretch, lose layers, refuel...do whatever I needed to do to get ready for the half-marathon. At 9 am, the gun went off and the half-marathon started. There\'s your dual race, and there\'s the challenge.
I was worried about the 5K, not the half-marathon.
I said this in my pre-race article, but I\'ll say it again - The 13.1 was not my big concern - it was the 5K! When I go into a race, I go in with a certain mindset, approach, and set of expectations for my performance based on the race distance. A 5K is a VERY different mindset and approach than a half-marathon! I usually run out of gas and \"leave it all on the pavement\" when I run a race, no matter the distance...so having a half-marathon to deal with a half-hour after finishing a 5K... that was MY challenge. I had to make sure I paced myself and didn\'t go balls-to-the-wall in the 5K. A minute or minute and a half on my 5K time meant a lot more physical exertion, and could be the difference between great success and wild failure in the half-marathon. I had to pace myself. I had to try very hard to monitor my speed and keep myself under control. It was tough, but I had to remind myself over and over...today is not a PR day, today is about finishing.
With that mantra in mind, I ran two successful races, ran the farthest distance I\'ve done in one morning, and achieved a big accomplishment! More on that in a minute ;)
So, again...in my pre-race article I talked about the courses for the races. The 5K was, indeed a loop. On our approach driving to the race, we went up this gnarly hair-pin twisty steep hill, and Megan goes \"good thing you don\'t have to run on this road! It\'d already be blocked off.\"...guess what? I had to run down it. Thanks, babe. hah.It was a nice course though - classic rural New England, and not too bad difficulty-wise. The half-marathon course was just as advertised - a 6.5 mile out-and-back with a nice little loop for a turnaround. The elevation chart provided was also accurate...but I didn\'t realize exactly what it meant...more on that later.
Let\'s talk about the experience.
To be honest, I don\'t remember much of the 5K run. It was such a big morning and there was so much going on...it\'s all a blur. As we were leaving after the races, Megan pointed out \"race\" signs that had designated the course for runners, and I completely had no recollection of running on those roads! Weird. I remember pacing myself. I remember making a point to not go too hard, but still run a strong, respectable pace. I remember crossing the finish, seeing my time...and being a bit disappointed...but I knew it had to be done to achieve overall success. It\'s just all so BLURRY!
In contrast, I remember the half-marathon vividly. The picture to the left is right after the starting line - for some reason Runkeeper started before I actually began the race, so when I tried to \"start\" it when the gun was about to go off...it was already running! I had to scramble to stop, delete, and restart it, so for about the first .1 miles I was trying to start up my run. Once I got that taken care of, however, things went well. I remembered \"today is not a PR day\", and that thought carried me through and helped me not over-exert myself. Another thought flying through my head was one word - Endure. That was particularly poignant given I was running 16.2 miles total. And, of course, the shirt...It was the same shirt from the Hyannis Half - \"NO Limits - I Can, I Will\".
This race was all hills and headwinds! I guess it didn\'t really click in my head when I looked at the elevation chart...I\'m so used to running on Cape Cod that I was NOT mentally prepared for the hills I encountered! Thanks to Insanity: The Asylum...I knew how to handle it though! Haha...lean forward and do high-knees! Those headwinds...I have never experienced anything like that! It takes so much more effort to run against that! I managed, though. Every once in a while I had to refocus, recenter, and renew my efforts. I also had to occasionally fix my form - pull my elbows in towards my body, stop doing the loopy-leg dance...just generally tighten it up. I didn\'t run with a pace band this time (like I did for Hyannis) because, as I said...it was NOT a PR day...so I had to monitor my pace the \"old-fashioned\" way.
I had no urge to go to the water stops along the first half of the race - I had my own hydration source, and I\'d hydrate on my terms, when I was ready. I managed my water pretty well, but I did top off towards the end (people at the water tables were VERY nice). They also gave out energy gels along the course! I got a Gu Salted Caramel on the way out and a Clif Shot citrus on the way back! Hey, that\'s two less of my own I had to use, so I\'m not complaining :).
I got a little bit of a surprise when I got to around the 6-mile mark...I saw the \"Entering Rockport\" sign! Again, this was just me being oblivious to the world and it not \"clicking\" when I looked at the map of the course...but I distinctly remember thinking to myself \"we\'re seriously running all the FREAKING way to Rockport and back?!\" Yes, Darrell...pay attention next time. The scenery WAS nice though - classic rural New England the whole way.
The last half of the half-marathon was tough. Once I passed the turnaround (which was a nice little loop of road, not a hairpin turnaround) I started talking to myself in restaurant terms... \"7 miles...10.1 all day\" - literally just how it sounds - I had 7 miles down, and had run 10.1 all day (thanks to the 5K). I kept saying that each mile to remind myself to stay strong, run hard, and realize just how far I had actually gone...and how far I will have gone once I finish. To think...the accomplishment I was about to make by not only running two miles farther than I ever have...but to do it strong...something I failed to do on New Year\'s Eve Day when I ran 14 on a whim. Damnit...I prepared for this, and I was gonna SMASH IT! Once I got to the 10 mile mark...I knew I had a real opportunity to come in at about 2 hours - if I could keep it strong I might even meet or beat my sub-2 hour PR from the Hyannis Half! I just had to achieve 9 minute miles... Then the last two miles happened.
The last two miles were especially tough.
At that point...I had gone 14 miles in total. My body was tired. I was mentally tired. My little mental boosts of \"you DON\'T need to stop, you\'ve GOT this\" were starting to wear thin. The people cheering along the race course began to be very important. Seeing others chugging along also became important to me - usually I tune everything out and run my own race, but I had to know, at that point, that others were struggling and fighting along with me. I saw others taking walk breaks just like I was. I saw people who I passed earlier pass me. I passed some who had flown by me earlier...it was just one big fight to the finish.
The last mile was the worst.
At just past the 12 mile marker for the half (15.1 overall) I started really feeling it in my right hamstring and left calf. My muscles were starting to let me know just how hard I had worked that morning. With about .6 to go, I think, my left calf cramped. Just once. Just to say hi. Just to challenge me. I had to stop, stretch my calves, and hit the pavement again. I refused to be beaten this close to the end. I had worked WAY too hard to nuke my time and limp over the finish. I did everything I knew to keep a calf cramp from happening...and kept on chugging. My left calf and the bottom of my right hamstring threatened to cramp for the entirety of that last half-mile...but I kept going. I could SEE the finish, and it was gonna feel good.
And it did.
I finished the half-marathon in 2:01:55!
Considering all the hills and headwinds I had to deal with, I\'m pretty happy about that! Oh, and there\'s that whole \"ran a 5K first\" thing too. I was thrilled! After finishing, I literally said out loud \"I can\'t believe I just did that!\" I then proceeded to stretch and eat A TON...I was so sore...but I could actually function! I was a wreck after the Hyannis Half...I was pooped, I was discombobulated and couldn\'t think, I was sore, and my legs almost didn\'t wanna work. After this...I felt pretty good actually.
Oh...Remember that big achievement I mentioned earlier?
I PLACED 3RD IN MY AGE GROUP FOR COMBINED TIME!
With a time of 25:21 in the 5K and 2:01:55.1 for the half, I had a combined 2:27:16.1 for the Dual...and clinched 3rd in the Male 19 - 29 age group by a commanding 19 minutes! They had a classic podium for winners for a photo op...but I don\'t have any photos from that. Why, you ask? The timing was messed up. My 5K results for some reason didn\'t register, which meant I also didn\'t show up in the Dual results - it was as if I had only run the half-marathon! I figured this out after the fact, and was pretty bummed. I realized, though, that this was in no way the race\'s fault - it was the timing company. I shot an email to the Race Director and submitted a timing error request with the timing company, and they were both super-helpful in getting it fixed! My official results now show up, and I can say that I officially snagged 3rd in the Male Open Age Group! The Race Director is even sending me out my age group award since, due to the error, I didn\'t get it AT the race! That\'s very nice of him :)
There were some cool people and parting gifts too!
In the picture above you can see the finisher\'s medal - pretty sweet medal! My 3rd half-marathon, and my 3rd finisher\'s medal. It even has a nice ribbon, complete with the race company\'s logo on the back. They also were nice enough to include a 13.1 sticker for my car! I\'ve been meaning to get one of those... I also got a sweet string sackpack (actually well-built!) and a runner\'s visor (for doing the Dual). Oh, also...
I got to (re)meet Nicolas - the Perfect Fuel guy!
Within a few days (I hope) I\'ll have a product review up for Perfect Fuel. It\'s a performance chocolate, and I had it before both the 5K and the half-marathon. I love it. I think it tastes great, I like the idea and the science behind it, and I feel like it helped me in every run/race I\'ve used it in! Look for that article soon.
Overall, a great day and big success!
I\'m SO pleased with my overall performance and just the day in general! This was the greatest challenge I have taken on yet - I went in with a strategy/gameplan...and it worked! I did well, I pushed my limits, and I achieved what I wanted - I may not have placed in the 5K or the half-marathon individually, but I achieved a combined place...which is fine by me :) I also learned...I was wrong - I said that it was NOT going to be a PR day...but once again it didn\'t \"click\" - I gained a new distance PR - 16.2 miles! Chalk that up to a win.
*Bonus* - I took some video for my buddy Rick who\'s vlogging as part of his Falmouth Road Race training this year - you can see the video below!
So What\'s The Moral Of The Story?
I strongly recommend checking out www.YuKanRun.com and looking into their races! they\'re a ton of fun, a great challenge, and a great way to try something new and see just what you can do!
Just remember - If I can do crazy things like this, so can you. Pick a race, register, and take the plunge! You\'ll be amazed with what you can accomplish :)','FOOLISH! Fool\'s Dual Challenge 5K & 13.1 Recap','','inherit','closed','closed','','71-revision-v1','','','2017-06-23 06:43:25','2017-06-23 10:43:25','',71,'http://sothisisfitness.com/2017/06/71-revision-v1.html',0,'revision','',0),(256,1,'2017-01-07 17:26:08','2017-01-07 22:26:08','','cognitea feature2','','inherit','open','closed','','cognitea-feature2','','','2017-01-07 17:26:08','2017-01-07 22:26:08','',251,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/cognitea-feature2.jpg',0,'attachment','image/jpeg',0),(257,1,'2017-01-07 17:26:16','2017-01-07 22:26:16','','huffpostsuccess','','inherit','open','closed','','huffpostsuccess','','','2017-01-07 17:26:16','2017-01-07 22:26:16','',251,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/huffpostsuccess.jpg',0,'attachment','image/jpeg',0),(1238,1,'2017-06-23 06:42:41','2017-06-23 10:42:41','It\'s been two weeks...it\'s finally time to talk about this. On September 20th, 2014 I did the single most challenging thing I have ever done in my life -
The Spartan Race Beast at Mt. Killington, VT.
The VT Beast. I thought I knew...I thought I could take it like a champ. I thought I\'d be ready - really ready.
I had no idea...
Forewarning: this is going to be long. Here\'s the short version:
Some say this race was unnecessarily brutal. Others say it SHOULD be - its the VT Beast... its the World Championship! Whichever camp you belong to, one thing is certain - this is the most difficult Beast that Spartan has ever offered up for our masochistic pleasure. Many succeeded, but many did not. This race broke people. The victories were hard-won. The failures hurt (literally and metaphorically).
Stats:
Distance:
Spartan measured about 14 miles
everyone else measured about 16.5+ miles
Elevation gain / loss I have at roughly 6,500 ft. each.
Time: the top elite man finished in 3 hrs 23 min. The majority of \"normal\" people seem to have finished in 8+ hrs.
I\'ve run a lot of races this year - about 32 at this point. None of them could\'ve possibly prepared me for The Beast.
The Spartan Race people themselves didn\'t exactly help with this \"preparation\" thing either. There were a number of things Spartan Race did, (and didn\'t do) that set people up for failure. From allowing newbies/rookies to run in early afternoon waves (most had slim hopes of finishing / finishing in daylight) to not enforcing mandatory gear requirements (headlamps, glowsticks...even hydration packs), Spartan Race set many people up for a bad experience. Course safety was a concern as well - at a number of points spectators weren\'t exactly \"corralled\" away from runners behind caution tape. I distinctly remember actually having to meander THROUGH a crowd of spectators after the tractor pull to continue my race.
But overall, despite the organizational shortcomings and the incredibly difficult course...this was still a great Obstacle Course Race. It challenged me, it pushed me farther than I\'ve ever been pushed before, and it taught me a lot. There was decent race support (hydration), there were medics everywhere, lots of volunteers, and I got a sweet (special) finisher\'s medal. There\'s a video near the bottom of this post that you should watch.
Still interested? Read on...because there\'s more to it.
For those who DON\'T know - Spartan Race is an obstacle course race series. They offer different distances, the most popular and widely known being:
- Sprint (3+ miles, 15+ obstacles, red logo)
- Super (8+ miles, 20+ obstacles, blue logo)
- Beast (12+ miles, 25+ obstacles, green logo)
They have each of these distances all over the country (and world)...but Killington, VT is home to the mother of them all. The Beast at Mt. Killington is so big, so bad, so brutal...that it was made their World Championship event (hence why most times I simply refer to it as \"The Beast\"). The top of the top, the \"elite elites\" generally finish in the rough neighborhood of 3.5 hours (give or take a half hour). \"Normal\" people finish anywhere from 7 - 9 hours (typically). Newbies and the ill-prepared can typically take over 10 hours...or not even finish. That said, one of the most important things to take away from this post is...unless you\'re an \"Elite Elite\":
This race is NOT a race - it is a test, and NOT everyone will pass -
- just as with any test. Yes, I think this even applies to the top Elites...its just so damn difficult, it\'s a test for everyone that does it...it\'s just a different sort of test for them. And, just as with any test, with adequate preparation you can not only pass - you can exceed expectations and rise to the top of the class. I, however, just barely made it out of this thing. It took everything I had...and more. I was not as prepared as I should\'ve been and though I got my finisher\'s medal...I paid the difference.
Photo Credit - Kim Overstreet - Ragnarok Training - Lincoln, RI
More on that later...
What can you say about The Beast?
It\'s probably harder than any race you\'ve done before. Yes, even if you\'ve done The Beast before, this time, it will probably be harder. Norm Koch, the Spartan Race Director and Course Designer...well...though I understand he\'s a generally happy person that really enjoys life...when you\'re out on that course...I really though he wasn\'t hugged enough as a child. He openly admits that he has set athletes up for failure and would rather be called a bastard (than congratulated for good design) when you cross (or don\'t cross) the finish line beaten, bloody and broken.
I definitely felt that sentiment. But the man sure can\'t be accused of designing a wimpy, boring, or predictable course. That\'s for sure.
I was, however, a bit disappointed that many of the traditionally more challenging obstacles (rope climb, Hercules Hoist, ...2nd...Spear Throw...) weren\'t until very late in the course. I had hopes of my first successful rope climb that day...didn\'t happen. Speaking of disappointment...
As far as my earlier comments about Spartan Race setting people up for failure? There is typically (read: always) a \"racer packet\" that goes out maybe a week before the race listing all the important information for the day, any required gear, etc. This packet didn\'t go out until a few days (max) before the race. The packet listed a working headlamp, two glow sticks (that you can attach to yourself front/back) and your own source of hydration as mandatory gear. It was clearly stated that you would not be allowed to start without a hydration pack of some sort. It was also stated that if you came across a time cutoff and did not have a working headlamp or glow sticks you would DNF. As I understand it - this did not happen. I\'ve read many accounts saying that those who did not have headlamps were grouped with those who did. One person with a headlamp was made to wait at a checkpoint for people without. That person would then guide 3 lamp-less people through the remainder of the course. Given the very challenging terrain...explain to me how this is safe for those unprepared souls being guided or fair to the prepared participant made to guide? It was also made clear that a number of obstacles were to be closed at a certain point in time (for safety). It is incredibly unfortunate that one of these obstacles (Tyrolean Traverse) was late in the race. Right out of the gate, many people would not be allowed to participate in this obstacle due to start time and average completion time.
What bothered me most has to do with that last point, however - that Spartan allowed people to
register for early afternoon waves. Knowing this course was more difficult than in the past...knowing many of those people simply wouldn\'t have a chance to finish...how could they happily accept your money? When I registered (and perhaps I\'m remembering wrong), I don\'t recall having seen something advising me not to register for a late wave if I was inexperienced. Knowing I was green, I chose to register extra early (8:30 am \"confirmed\" start time). Maybe it\'s as simple as the old saying...
\"Proper prior planning prevents piss poor performance.\"
But, as I said, despite those issues, I did experience a pretty smooth registration process, relatively organized \"everything\", and good race support.
The medical situation was similar - \"mostly\" good.
On the final obstacle of the race - the Fire Jump, I landed funny and broke my left medial tibial plateau. For the record - I finished under my own power (rolling over the timing mat - I did have help under the actual arch). The journey from the finish line to the med tent was drawn out, slightly confused, and had its fair share of miscommunication. Eventually, after my knee had successfully had time to swell like a watermelon, I arrived at the med tent to be treated to warmth, cup-o-noodles, and ice saran wrapped to my leg. This, unfortunately (though, predictably) was the extent of what they could do for me. To their credit, I will say they did seem genuinely concerned for my well-being, and I certainly was comfortable in the med tent. So there\'s that.
On a lighter note:
Running with a TomTom GPS watch may have changed the game for me.
I ran The Beast with a TomTom Multi Sport GPS watch. I usually run road races with Runkeeper on my phone, and I normally don\'t have any tracking at all (GPS or not) during Obstacle Races. This time, however, I did. I have to say, I think it made all the difference in helping me keep my sanity, helping me know where I stand, and helping me maintain proper calorie intake and hydration throughout the race. I love it, and it did really well for me, but I\'ll talk more about it in a dedicated review (which will come very soon).
Speaking of calorie intake - when you\'re running a half-marathon that can take you 1.5 to 2.5 hours, eating some calories is important. Can you just IMAGINE how important, then, eating something during a 16.5 mile, 7+ hour event like this is? If you wait until you\'re thirsty to drink, or until you\'re hungry to eat...it\'s already too late. I packed a LOT of food for The Beast, and I ate nearly all of it. I also drained my 3 liter hydration pack almost 3 full times. Proper calorie planning is a major key to success in The Beast. Much of what I ate consisted of Health Warrior Chia Bars - they\'re stupidly tasty and have a TON of nutrients in them that your body will just soak right up, especially in circumstances like this race (see my review here). I love being part of The Tribe - it\'s one more way I\'m able to help inspire and motivate people to get out there and do something, whether they think its crazy or not.
For all those wondering about the obstacles themselves...
The full obstacle list, in order, is as follows:
1. Under/Over/Under
2. Over/Under/Through
3. Sandbag Carry 1 (45 lb pancake)
4. Bucket Brigade 1 (~80 lb bucket carry)
5. Traverse Wall
6. Tarzan Swing (swim, rope climb, tarzan swing, swim)
7. Atlas Carry (~120 lb stone)
8. Barbed Wire Crawl 1
9. Log Carry
10. Log Hop / Balance
11. 7 Foot Wall
12. Vertical Cargo Net
13. \"Big Cargo\" (at the mountaintop)
14. Tractor Pull
15. Memorization Wall
16. Spear Throw 1 (This is about where I lost my Battle Buddies Heather and Geoff)
17. Inverted Wall
18. Bucket Brigade 2
19. Tire Pull
20. Sandbag Carry 2 (70 lb bag)
21. \"PlatinumRig\"
22. Tyrolean Traverse
23. Memory Recall
24. Rope Climb
25. Spear Throw 2
26. 8\' Wall
27. Barbed Wire Crawl 2
28. Dunk Wall
29. Pipe Traverse
30. Hercules Hoist (45 lb women, 90 lb men)
31. Big...Climby...Thing...
32. Monkey Bars (varying heights)
33. Fire Jump
But honestly, the biggest and baddest obstacle of this entire race is not in that list: The Mountain. I\'m not going to give a ridiculous in-depth heartfelt recounting of all the obstacles - I\'ll let my video below do that for me.
The short version: I was beyond pleased with myself that I succeeded in the Traverse Wall, the Tyrolean Traverse, and the Hercules Hoist. Very disappointed about the PlatinumRig, Rope Climb, and Monkey Bars, and so close it was heartbreaking on my first Spear Throw. The steep, never-ending climbs and steeper, muddy, treacherous descents were incredibly challenging. The technical trails through the woods could (and probably did) end many peoples\' races with the greatest of ease.
Running with a Battle Buddy (or two) is a REALLY GOOD IDEA. I ran with these two nuts Heather and Geoff...they were pretty hilarious and kept the pain to a dull roar for the first 9 miles until I lost them (or...they lost ME?). hah. Either way, it was really good to run with them while I did. Check out Heather\'s blog over at www.RelentlessForwardCommotion.com.
But, in the end, I did finish. Despite all the negative, I did finish. Despite woeful lack of preparation, I DID finish. And despite breaking my damn knee and having absolutely no gas left in the tank...I. Did. FINISH.
I learned a lot during this race. Some of it I\'ll be keeping to myself, but I will share this: Like I said before - this race is not a race...it\'s a test. Through enduring the trials and tribulations of this monstrous test...I learned a lot both in general and about myself. The Beast taught me about me. I learned what my body can physically do right now, and the difference between that and where I want to be. I learned just how important hydration and calories are to athletic performance. I learned about fatigue. About willpower and the strength of an unbreakable, unshakable spirit. About the value of teamwork, friendship, and camaraderie. I learned the value of each moment spent in training and preparation for any test life puts before you, be it schoolwork, children, marriage, or a physical endurance test such as The Beast. Not only that, I learned the value of each moment period, and how quickly the winds of fortune can change when you least expect it.
But, perhaps most importantly...I learned that if you really want something bad enough you can defy all odds and rip it from the cold, greedy hands of Fate.
It\'s incredible to think that this time a year ago I was getting ready for my first half-marathon...and this time two years ago I had just barely begun my fitness journey and was still about 300 lbs...wondering if I\'d ever shrink below a 42\" waist pant.
Nothing is impossible. Set a goal and go get it! I\'ll see you at next year\'s VT Beast.
','The Beast','','inherit','closed','closed','','62-revision-v1','','','2017-06-23 06:42:41','2017-06-23 10:42:41','',62,'http://sothisisfitness.com/2017/06/62-revision-v1.html',0,'revision','',0),(264,1,'2017-01-07 18:23:47','2017-01-07 23:23:47','','aof165 press','','inherit','open','closed','','aof165-press','','','2017-01-07 18:23:47','2017-01-07 23:23:47','',251,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/aof165-press.png',0,'attachment','image/png',0),(266,1,'2017-01-07 18:28:28','2017-01-07 23:28:28','Occasionally Darrell, \"So THIS Is Fitness...\", and his mission gets noticed and featured in other publications! Those press and media features are highlighted below. (most occur shortly after his initial 130 lb weight loss)\r\n\r\nIf you\'re interested in interviewing/featuring Darrell, please reach out at: Darrell (at) SoTHISIsFitness (dot) com.\r\n\r\nAthlete On Fire - Ep. 165 - 8/2/2016\r\n\r\nDarrell was invited on the Athlete On Fire podcast to talk about his story! They talked life on Cape Cod, weight loss, running, and what it takes to make a major transformation happen.\r\n\r\nLearn more at www.AthleteOnFire.com\r\n\r\nFind the blog post here.\r\n\r\nand listen to the episode! (AOF #165)\r\n\r\n
\r\n\r\nHealth Warrior - \"I Conquered 2014\" - 11/25/2014\r\n\r\nHealth Warrior featured 6 athletes as part of their \"I Conquered 2014\" series, and they saw fit to include Darrell as one of them!\r\n\r\nCheck out the post here\r\n\r\nAnd check out the review of their Chia Bars here\r\n\r\n \r\n\r\n
\r\n\r\nThe Huffington Post - Healthy Living:\r\nHow A Pair Of Work Pants Inspired Darrell W. McTague To Lose 125 Lbs. - 5/19/2014\r\n\r\nThe Huffington Post Healthy Living category featured Darrell\'s story - he shares how he gained the weight, his breaking point, and how he lost it.\r\n\r\nRead the HuffPost story here\r\n\r\n
\r\n\r\nCogniTea - \"I Can. I WILL. Story\" - 4/30/14\r\n\r\nAlready the first athlete featured by and associated with CogniTea, Darrell was featured again as their first \"I Can. I WILL. Story\". Highlights include Darrell\'s story, his advice, and action steps to make your own change.\r\n\r\nRead the story here\r\n\r\n
\r\n\r\nRoad Runner Sports - Spring 2014 Catalog / Inspiration Instigator\r\n\r\nSpring 2014\r\n\r\nIn Spring 2014 Road Runner Sports, a brick & mortar / online running specialty store featured Darrell as part of their Spring 2014 catalog, sharing his story. Darrell was also featured as a part of Road Runner Sports\' \"Inspiration Instigator\" promotion.\r\n\r\nSee the video here\r\n\r\n
\r\n\r\nCogniTea - \"How CogniTea helped Darrell run (his first) sub-2 hour 1/2 Marathon!\" - 2/26/14\r\n\r\nCogniTea, a Boston-based startup bringing a new, brain-boosting tea to the world, featured Darrell as their first inspirational story. Darrell exemplified CogniTea\'s motto of \"I Can. I WILL.\" in his mentally tough personal victory - his first sub-2 hour half-marathon.\r\n\r\nRead the story here','Press and Media','','inherit','closed','closed','','251-revision-v1','','','2017-01-07 18:28:28','2017-01-07 23:28:28','',251,'http://50.87.248.94/~sothisj4/251-revision-v1/',0,'revision','',0),(267,1,'2017-01-07 18:33:52','2017-01-07 23:33:52','Occasionally Darrell, \"So THIS Is Fitness...\", and his mission gets noticed and featured in other publications! Those press and media features are highlighted below. (most occur shortly after his initial 130 lb weight loss)\r\n\r\nIf you\'re interested in interviewing/featuring Darrell, please reach out at: Darrell (at) SoTHISIsFitness (dot) com.\r\n\r\nAthlete On Fire - Ep. 165 - 8/2/2016\r\n\r\nDarrell was invited on the Athlete On Fire podcast to talk about his story! They talked life on Cape Cod, weight loss, running, and what it takes to make a major transformation happen.\r\n\r\nLearn more at www.AthleteOnFire.com\r\n\r\nFind the blog post here.\r\n\r\nand listen to the episode! (AOF #165)\r\n\r\n
\r\n\r\nHealth Warrior - \"I Conquered 2014\" - 11/25/2014\r\n\r\nHealth Warrior featured 6 athletes as part of their \"I Conquered 2014\" series, and they saw fit to include Darrell as one of them!\r\n\r\nCheck out the post here\r\n\r\nAnd check out the review of their Chia Bars here\r\n\r\n \r\n\r\n
\r\n\r\nThe Huffington Post - Healthy Living:\r\nHow A Pair Of Work Pants Inspired Darrell W. McTague To Lose 125 Lbs. - 5/19/2014\r\n\r\nThe Huffington Post Healthy Living category featured Darrell\'s story - he shares how he gained the weight, his breaking point, and how he lost it.\r\n\r\nRead the HuffPost story here\r\n\r\n
\r\n\r\nCogniTea - \"I Can. I WILL. Story\" - 4/30/14\r\n\r\nAlready the first athlete featured by and associated with CogniTea, Darrell was featured again as their first \"I Can. I WILL. Story\". Highlights include Darrell\'s story, his advice, and action steps to make your own change.\r\n\r\nRead the story here\r\n\r\n
\r\n\r\nRoad Runner Sports - Spring 2014 Catalog / Inspiration Instigator\r\n\r\nSpring 2014\r\n\r\nIn Spring 2014 Road Runner Sports, a brick & mortar / online running specialty store featured Darrell as part of their Spring 2014 catalog, sharing his story. Darrell was also featured as a part of Road Runner Sports\' \"Inspiration Instigator\" promotion.\r\n\r\nSee the video here\r\n\r\n
\r\n\r\nCogniTea - \"How CogniTea helped Darrell run (his first) sub-2 hour 1/2 Marathon!\" - 2/26/14\r\n\r\nCogniTea, a Boston-based startup bringing a new, brain-boosting tea to the world, featured Darrell as their first inspirational story. Darrell exemplified CogniTea\'s motto of \"I Can. I WILL.\" in his mentally tough personal victory - his first sub-2 hour half-marathon.\r\n\r\nRead the story here','Press and Media','','inherit','closed','closed','','251-revision-v1','','','2017-01-07 18:33:52','2017-01-07 23:33:52','',251,'http://50.87.248.94/~sothisj4/251-revision-v1/',0,'revision','',0),(268,1,'2017-01-07 18:49:13','2017-01-07 23:49:13','I <3 Hearing From You\r\n\r\nReally, I love hearing from my readers, followers, and listeners. If you\'d like to get in touch with me for anything Health/Fitness related please contact me at:\r\n\r\nDarrell (at) SoTHISIsFitness.com\r\n\r\nPlease be sure to mention in the subject line what your message is regarding. For anything podcast related please contact me at podcast (at) SoTHISIsFitness.com\r\n\r\nAlso - I am usually happy to do product reviews and trials - any requests for such can be directed to the above email. To see reviews I\'ve already done you can visit my \"Product Reviews\" page. Hot Tip: People love giveaways. So do I. If you\'d be up for a giveaway with your product review...bonus points.','Contact','','publish','closed','closed','','contact','','','2017-01-07 18:49:13','2017-01-07 23:49:13','',0,'http://50.87.248.94/~sothisj4/?page_id=268',0,'page','',0),(269,1,'2017-01-07 18:49:13','2017-01-07 23:49:13','I <3 Hearing From You\r\n\r\nReally, I love hearing from my readers, followers, and listeners. If you\'d like to get in touch with me for anything Health/Fitness related please contact me at:\r\n\r\nDarrell (at) SoTHISIsFitness.com\r\n\r\nPlease be sure to mention in the subject line what your message is regarding. For anything podcast related please contact me at podcast (at) SoTHISIsFitness.com\r\n\r\nAlso - I am usually happy to do product reviews and trials - any requests for such can be directed to the above email. To see reviews I\'ve already done you can visit my \"Product Reviews\" page. Hot Tip: People love giveaways. So do I. If you\'d be up for a giveaway with your product review...bonus points.','Contact','','inherit','closed','closed','','268-revision-v1','','','2017-01-07 18:49:13','2017-01-07 23:49:13','',268,'http://50.87.248.94/~sothisj4/268-revision-v1/',0,'revision','',0),(270,1,'2017-01-07 19:01:37','2017-01-08 00:01:37','SoTHISIsFitness.com Privacy Policy\r\nThis privacy policy has been compiled to better serve those who are concerned with how their \'Personally identifiable information\' (PII) is being used online. PII, as used in US privacy law and information security, is information that can be used on its own or with other information to identify, contact, or locate a single person, or to identify an individual in context. Please read our privacy policy carefully to get a clear understanding of how we collect, use, protect or otherwise handle your Personally Identifiable Information in accordance with our website.\r\n\r\nWhat personal information do we collect from the people that visit our blog, website or app?\r\n\r\nWhen ordering or registering on our site, as appropriate, you may be asked to enter your name, email address, mailing address, phone number or other details to help you with your experience.\r\n\r\nWhen do we collect information?\r\n\r\nWe collect information from you when you subscribe to a newsletter, respond to a survey or enter information on our site.\r\n\r\nHow do we use your information?\r\n\r\nWe may use the information we collect from you when you register, make a purchase, sign up for our newsletter, respond to\r\na survey or marketing communication, surf the website, or use certain other site features in the following ways:\r\n • To personalize user\'s experience and to allow us to deliver the type of content and product offerings in which you are most interested.\r\n • To improve our website in order to better serve you.\r\n • To administer a contest, promotion, survey or other site feature.\r\n • To send periodic emails regarding your order or other products and services.\r\n\r\nHow do we protect visitor information?\r\n\r\nOur website is scanned on a regular basis for security holes and known vulnerabilities in order to make your visit to our site as safe as possible. We do not use an SSL certificate\r\n • We only provide articles and information, and we never ask for personal or private information Information collected is expressly for use\r\n\r\nDo we use \'cookies\'?\r\n\r\nYes. Cookies are small files that a site or its service provider transfers to your computer\'s hard drive through your Web browser (if you allow) that enables the site\'s or service provider\'s systems to recognize your browser and capture and remember certain information. For instance, we use cookies to help us remember and process the items in your shopping cart. They are also used to help us understand your preferences based on previous or current site activity, which enables us to provide you with improved services. We also use cookies to help us compile aggregate data about site traffic and site interaction so that we can offer better site experiences and tools in the future.\r\n\r\nWe use cookies to:\r\n • Understand and save user\'s preferences for future visits.\r\n • Keep track of advertisements.\r\n • Compile aggregate data about site traffic and site interactions in order to offer better site experiences and tools in the future. We may also use trusted third party services that track this information on our behalf.\r\n\r\nYou can choose to have your computer warn you each time a cookie is being sent, or you can choose to turn off all cookies. You do this through your browser (like Internet Explorer) settings. Each browser is a little different, so look at your browser\'s Help menu to learn the correct way to modify your cookies.\r\n\r\nIf you disable cookies off, some features will be disabled It won\'t affect the users experience that make your site experience more efficient and some of our services will not function properly.\r\n\r\nThird Party Disclosure\r\n\r\nWe do not sell, trade, or otherwise transfer to outside parties your personally identifiable information unless we provide you with advance notice. This does not include website hosting partners and other parties who assist us in operating our website, conducting our business, or servicing you, so long as those parties agree to keep this information confidential. We may also release your information when we believe release is appropriate to comply with the law, enforce our site policies, or protect ours or others\' rights, property, or safety.\r\n\r\nHowever, non-personally identifiable visitor information may be provided to other parties for marketing, advertising, or other uses.\r\n\r\nThird party links\r\n\r\nOccasionally, at our discretion, we may include or offer third party products or services on our website. These third party sites have separate and independent privacy policies. We therefore have no responsibility or liability for the content and activities of these linked sites. Nonetheless, we seek to protect the integrity of our site and welcome any feedback about these sites.\r\n\r\nGoogle\r\n\r\nGoogle\'s advertising requirements can be summed up by Google\'s Advertising Principles. They are put in place to provide a positive experience for users.\r\nhttps://support.google.com/adwordspolicy/answer/1316548?hl=en We use Google AdSense Advertising on our website.\r\nGoogle, as a third party vendor, uses cookies to serve ads on our site. Google\'s use of the DART cookie enables it to serve ads to our users based on their visit to our site and other sites on the Internet. Users may opt out of the use of the DART cookie by visiting the Google ad and content network privacy policy.\r\n\r\nWe have implemented the following:\r\n • Remarketing with Google AdSense\r\n • Demographics and Interests Reporting\r\n\r\nWe along with third-party vendors, such as Google use first-party cookies (such as the Google Analytics cookies) and third-party cookies (such as the DoubleClick cookie) or other third-party identifiers together to compile data regarding user interactions with ad impressions, and other ad service functions as they relate to our website.\r\n \r\nOpting out:\r\nUsers can set preferences for how Google advertises to you using the Google Ad Settings page. Alternatively, you can opt out by visiting the Network Advertising initiative opt out page or permanently using the Google Analytics Opt Out Browser add on.\r\n\r\nCalifornia Online Privacy Protection Act\r\n\r\nCalOPPA is the first state law in the nation to require commercial websites and online services to post a privacy policy. The law\'s reach stretches well beyond California to require a person or company in the United States (and conceivably the world) that operates websites collecting personally identifiable information from California consumers to post a conspicuous privacy policy on its website stating exactly the information being collected and those individuals with whom it is being shared, and to comply with this policy. - See more at: http://consumercal.org/california-online-privacy-protection-act-caloppa/#sthash.0FdRbT51.dpuf\r\n \r\nAccording to CalOPPA we agree to the following:\r\nUsers can visit our site anonymously Once this privacy policy is created, we will add a link to it on our home page, or as a minimum on the first significant page after entering our website. Our Privacy Policy link includes the word \'Privacy\', and can be easily be found on the page specified above.\r\nUsers will be notified of any privacy policy changes:\r\n • On our Privacy Policy Page\r\n\r\nUsers are able to change their personal information:\r\n • By emailing us\r\n\r\nHow does our site handle do not track signals?\r\nWe honor do not track signals and do not track, plant cookies, or use advertising when a Do Not Track (DNT) browser mechanism is in place.\r\n\r\nDoes our site allow third party behavioral tracking?\r\nIt\'s also important to note that we allow third party behavioral tracking\r\n\r\nCOPPA (Children Online Privacy Protection Act)\r\n\r\nWhen it comes to the collection of personal information from children under 13, the Children\'s Online Privacy Protection Act (COPPA) puts parents in control. The Federal Trade Commission, the nation\'s consumer protection agency, enforces the COPPA Rule, which spells out what operators of websites and online services must do to protect children\'s privacy and safety online. We do not specifically market to children under 13.\r\n\r\nFair Information Practices\r\n\r\nThe Fair Information Practices Principles form the backbone of privacy law in the United States and the concepts they include have played a significant role in the development of data protection laws around the globe. Understanding the Fair Information Practice Principles and how they should be implemented is critical to comply with the various privacy laws that protect personal information.\r\nIn order to be in line with Fair Information Practices we will take the following responsive action, should a data breach occur:\r\nWe will notify the users via email\r\n • Within 7 business days\r\nWe will notify the users via in site notification\r\n • Within 7 business days\r\n\r\nWe also agree to the individual redress principle, which requires that individuals have a right to pursue legally enforceable rights against data collectors and processors who fail to adhere to the law. This principle requires not only that individuals have enforceable rights against data users, but also that individuals have recourse to courts or a government agency to investigate and/or prosecute non-compliance by data processors.\r\n\r\nCAN SPAM Act\r\n\r\nThe CAN-SPAM Act is a law that sets the rules for commercial email, establishes requirements for commercial messages, gives recipients the right to have emails stopped from being sent to them, and spells out tough penalties for violations.\r\nWe collect your email address in order to:\r\n • Send information, respond to inquiries, and/or other requests or questions.\r\n • Market to our mailing list or continue to send emails to our clients after the original transaction has occurred\r\nTo be accordance with CANSPAM we agree to the following:\r\n • NOT use false, or misleading subjects or email addresses\r\n • Identify the message as an advertisement in some reasonable way\r\n • Include the physical address of our business or site headquarters\r\n • Monitor third party email marketing services for compliance, if one is used.\r\n • Honor opt-out/unsubscribe requests quickly\r\n • Allow users to unsubscribe by using the link at the bottom of each email\r\nIf at any time you would like to unsubscribe from receiving future emails, you can\r\n • Follow the instructions at the bottom of each email.\r\n\r\nYour acceptance of these terms\r\n • By using this Site, you signify your acceptance of this policy. If you do not agree to this policy, please do not use our Site. Your continued use of the Site following the posting of changes to this policy will be deemed your acceptance of those changes.\r\n\r\nContacting Us\r\n\r\nIf there are any questions regarding this privacy policy you may contact us using the information below.\r\nwww.SoTHISIsFitness.com\r\nP.O. Box 128\r\nNorth Falmouth, Massachusetts 02556\r\nUSA\r\nDarrell@SoTHISIsFitness.com\r\n\r\nLast Edited on 2017-1-7','Privacy','','publish','closed','closed','','privacy','','','2017-01-07 19:01:37','2017-01-08 00:01:37','',0,'http://50.87.248.94/~sothisj4/?page_id=270',0,'page','',0),(271,1,'2017-01-07 19:01:37','2017-01-08 00:01:37','SoTHISIsFitness.com Privacy Policy\r\nThis privacy policy has been compiled to better serve those who are concerned with how their \'Personally identifiable information\' (PII) is being used online. PII, as used in US privacy law and information security, is information that can be used on its own or with other information to identify, contact, or locate a single person, or to identify an individual in context. Please read our privacy policy carefully to get a clear understanding of how we collect, use, protect or otherwise handle your Personally Identifiable Information in accordance with our website.\r\n\r\nWhat personal information do we collect from the people that visit our blog, website or app?\r\n\r\nWhen ordering or registering on our site, as appropriate, you may be asked to enter your name, email address, mailing address, phone number or other details to help you with your experience.\r\n\r\nWhen do we collect information?\r\n\r\nWe collect information from you when you subscribe to a newsletter, respond to a survey or enter information on our site.\r\n\r\nHow do we use your information?\r\n\r\nWe may use the information we collect from you when you register, make a purchase, sign up for our newsletter, respond to\r\na survey or marketing communication, surf the website, or use certain other site features in the following ways:\r\n • To personalize user\'s experience and to allow us to deliver the type of content and product offerings in which you are most interested.\r\n • To improve our website in order to better serve you.\r\n • To administer a contest, promotion, survey or other site feature.\r\n • To send periodic emails regarding your order or other products and services.\r\n\r\nHow do we protect visitor information?\r\n\r\nOur website is scanned on a regular basis for security holes and known vulnerabilities in order to make your visit to our site as safe as possible. We do not use an SSL certificate\r\n • We only provide articles and information, and we never ask for personal or private information Information collected is expressly for use\r\n\r\nDo we use \'cookies\'?\r\n\r\nYes. Cookies are small files that a site or its service provider transfers to your computer\'s hard drive through your Web browser (if you allow) that enables the site\'s or service provider\'s systems to recognize your browser and capture and remember certain information. For instance, we use cookies to help us remember and process the items in your shopping cart. They are also used to help us understand your preferences based on previous or current site activity, which enables us to provide you with improved services. We also use cookies to help us compile aggregate data about site traffic and site interaction so that we can offer better site experiences and tools in the future.\r\n\r\nWe use cookies to:\r\n • Understand and save user\'s preferences for future visits.\r\n • Keep track of advertisements.\r\n • Compile aggregate data about site traffic and site interactions in order to offer better site experiences and tools in the future. We may also use trusted third party services that track this information on our behalf.\r\n\r\nYou can choose to have your computer warn you each time a cookie is being sent, or you can choose to turn off all cookies. You do this through your browser (like Internet Explorer) settings. Each browser is a little different, so look at your browser\'s Help menu to learn the correct way to modify your cookies.\r\n\r\nIf you disable cookies off, some features will be disabled It won\'t affect the users experience that make your site experience more efficient and some of our services will not function properly.\r\n\r\nThird Party Disclosure\r\n\r\nWe do not sell, trade, or otherwise transfer to outside parties your personally identifiable information unless we provide you with advance notice. This does not include website hosting partners and other parties who assist us in operating our website, conducting our business, or servicing you, so long as those parties agree to keep this information confidential. We may also release your information when we believe release is appropriate to comply with the law, enforce our site policies, or protect ours or others\' rights, property, or safety.\r\n\r\nHowever, non-personally identifiable visitor information may be provided to other parties for marketing, advertising, or other uses.\r\n\r\nThird party links\r\n\r\nOccasionally, at our discretion, we may include or offer third party products or services on our website. These third party sites have separate and independent privacy policies. We therefore have no responsibility or liability for the content and activities of these linked sites. Nonetheless, we seek to protect the integrity of our site and welcome any feedback about these sites.\r\n\r\nGoogle\r\n\r\nGoogle\'s advertising requirements can be summed up by Google\'s Advertising Principles. They are put in place to provide a positive experience for users.\r\nhttps://support.google.com/adwordspolicy/answer/1316548?hl=en We use Google AdSense Advertising on our website.\r\nGoogle, as a third party vendor, uses cookies to serve ads on our site. Google\'s use of the DART cookie enables it to serve ads to our users based on their visit to our site and other sites on the Internet. Users may opt out of the use of the DART cookie by visiting the Google ad and content network privacy policy.\r\n\r\nWe have implemented the following:\r\n • Remarketing with Google AdSense\r\n • Demographics and Interests Reporting\r\n\r\nWe along with third-party vendors, such as Google use first-party cookies (such as the Google Analytics cookies) and third-party cookies (such as the DoubleClick cookie) or other third-party identifiers together to compile data regarding user interactions with ad impressions, and other ad service functions as they relate to our website.\r\n \r\nOpting out:\r\nUsers can set preferences for how Google advertises to you using the Google Ad Settings page. Alternatively, you can opt out by visiting the Network Advertising initiative opt out page or permanently using the Google Analytics Opt Out Browser add on.\r\n\r\nCalifornia Online Privacy Protection Act\r\n\r\nCalOPPA is the first state law in the nation to require commercial websites and online services to post a privacy policy. The law\'s reach stretches well beyond California to require a person or company in the United States (and conceivably the world) that operates websites collecting personally identifiable information from California consumers to post a conspicuous privacy policy on its website stating exactly the information being collected and those individuals with whom it is being shared, and to comply with this policy. - See more at: http://consumercal.org/california-online-privacy-protection-act-caloppa/#sthash.0FdRbT51.dpuf\r\n \r\nAccording to CalOPPA we agree to the following:\r\nUsers can visit our site anonymously Once this privacy policy is created, we will add a link to it on our home page, or as a minimum on the first significant page after entering our website. Our Privacy Policy link includes the word \'Privacy\', and can be easily be found on the page specified above.\r\nUsers will be notified of any privacy policy changes:\r\n • On our Privacy Policy Page\r\n\r\nUsers are able to change their personal information:\r\n • By emailing us\r\n\r\nHow does our site handle do not track signals?\r\nWe honor do not track signals and do not track, plant cookies, or use advertising when a Do Not Track (DNT) browser mechanism is in place.\r\n\r\nDoes our site allow third party behavioral tracking?\r\nIt\'s also important to note that we allow third party behavioral tracking\r\n\r\nCOPPA (Children Online Privacy Protection Act)\r\n\r\nWhen it comes to the collection of personal information from children under 13, the Children\'s Online Privacy Protection Act (COPPA) puts parents in control. The Federal Trade Commission, the nation\'s consumer protection agency, enforces the COPPA Rule, which spells out what operators of websites and online services must do to protect children\'s privacy and safety online. We do not specifically market to children under 13.\r\n\r\nFair Information Practices\r\n\r\nThe Fair Information Practices Principles form the backbone of privacy law in the United States and the concepts they include have played a significant role in the development of data protection laws around the globe. Understanding the Fair Information Practice Principles and how they should be implemented is critical to comply with the various privacy laws that protect personal information.\r\nIn order to be in line with Fair Information Practices we will take the following responsive action, should a data breach occur:\r\nWe will notify the users via email\r\n • Within 7 business days\r\nWe will notify the users via in site notification\r\n • Within 7 business days\r\n\r\nWe also agree to the individual redress principle, which requires that individuals have a right to pursue legally enforceable rights against data collectors and processors who fail to adhere to the law. This principle requires not only that individuals have enforceable rights against data users, but also that individuals have recourse to courts or a government agency to investigate and/or prosecute non-compliance by data processors.\r\n\r\nCAN SPAM Act\r\n\r\nThe CAN-SPAM Act is a law that sets the rules for commercial email, establishes requirements for commercial messages, gives recipients the right to have emails stopped from being sent to them, and spells out tough penalties for violations.\r\nWe collect your email address in order to:\r\n • Send information, respond to inquiries, and/or other requests or questions.\r\n • Market to our mailing list or continue to send emails to our clients after the original transaction has occurred\r\nTo be accordance with CANSPAM we agree to the following:\r\n • NOT use false, or misleading subjects or email addresses\r\n • Identify the message as an advertisement in some reasonable way\r\n • Include the physical address of our business or site headquarters\r\n • Monitor third party email marketing services for compliance, if one is used.\r\n • Honor opt-out/unsubscribe requests quickly\r\n • Allow users to unsubscribe by using the link at the bottom of each email\r\nIf at any time you would like to unsubscribe from receiving future emails, you can\r\n • Follow the instructions at the bottom of each email.\r\n\r\nYour acceptance of these terms\r\n • By using this Site, you signify your acceptance of this policy. If you do not agree to this policy, please do not use our Site. Your continued use of the Site following the posting of changes to this policy will be deemed your acceptance of those changes.\r\n\r\nContacting Us\r\n\r\nIf there are any questions regarding this privacy policy you may contact us using the information below.\r\nwww.SoTHISIsFitness.com\r\nP.O. Box 128\r\nNorth Falmouth, Massachusetts 02556\r\nUSA\r\nDarrell@SoTHISIsFitness.com\r\n\r\nLast Edited on 2017-1-7','Privacy','','inherit','closed','closed','','270-revision-v1','','','2017-01-07 19:01:37','2017-01-08 00:01:37','',270,'http://50.87.248.94/~sothisj4/270-revision-v1/',0,'revision','',0),(680,1,'2017-01-15 08:04:23','2017-01-15 13:04:23','At this point a lot of people have heard, seen or read my story and asked me how I did it. How I got started? How I stayed motivated to keep going? Turns out, a lot of people ask me that question because they want to know how THEY can do it too.
Well, here we are. The \"Get Up And GO\" Guide. This will break down everything you need to know, do, and remind yourself in order to...well... Get Up and GO! Let\'s dive right in -
First Thing\'s First - Get Out Of Your Own Way!
YOU are the only obstacle in your way. Nobody can
tell you that you can\'t do it. Your voice is the only voice that matters. You are perfectly capable of achieving your goals. So, stop the excuses, do what you need to do to be in a position to begin your journey...and do it! I could go on for hours, but that\'s about all there is to say in this part of the guide. I\'ve already talked about the \"I Don\'t Feel Like It Syndrome\", The Fear Monster, The Napoleon Complex and motivation itself, so we\'ve covered a lot of the bases concerning why you might not have been doing anything - it\'s time to figure out what\'s been keeping you away from a better you and beat it. Those other articles might
help.
So What Are You Gonna Do Now?
No, really...assuming you\'re ready to do something, you have to know what it is you\'re gonna do! That means you need to have a goal envisioned in your mind. What is your goal - what do you want in the end? It\'s going to be a long road, and you need a road map to get there. So, figure it out!
Are you trying to burn fat and get lean (known in fitness world as \"cutting\") or get big and build muscle (\"bulking\")? What do you want to look like? What size do you want to be? What weight are you shooting for? Where do you want to be in a year? I know it seems far off, but if you set your ultimate goal now you can figure out your plan and set little, more immediately attainable goals to achieve along the way. Trust me - little victories along the path to the Promised Land can do a lot more for you than you can appreciate right now.
OK, So you know where you want to go - How Do You Get There?
This is the part where you have to choose your starting point - what you\'re actually going to do to start losing/gaining weight. This can be a big decision, and it IS an important one. Megan (my fiancee) and I were between two programs - P90X and INSANITY. We were familiar with the two from word of mouth, internet ads, and tv infomercials. We had a rough idea of what we were in for and what the two were like. In the end, the differences we were deciding between were:
P90X - requires some equipment, allows lots of modification of moves, well-rounded program
Insanity - requires NO equipment, doesn\'t really allow much modification (or any at all), cardio HELL.
We decided, in the end, to do P90X first. Frankly, I\'m glad we did. For what we were looking to do it was a good starting point. It allowed us to ease into things modifying moves and achieving little victories, still getting the full workout done instead of failing after one or two full-out intense reps. It allowed us to feel good about our achievements and see our progress as we went along. Yes, we would\'ve seen progress in INSANITY too, but the fact we couldn\'t go balls-to-the-wall and get more than a couple reps might have discouraged us from finishing the program. Doint P90X also helped us build a base of muscle and shed some initial weight (read: a LOT of weight) that helped make INSANITY suck a whole lot less.
In the end, we made the right choice for us. Maybe the other choice would\'ve worked for you. That\'s probably the toughest part - in the end, you have to make the call. Look into your available options and choose what you think is going to serve you best. P90X allowed my 300 lb out-of-shape self to struggle for 10 pushups on my knees and still complete the workout. Progress is progress -
Because let\'s be honest - you\'re already lapping the guy still sitting on the couch.
Once you figure out what you\'re doing, you need the tools for success.
What are The Tools For Success?
Generally, whatever the program you\'re doing calls for! If you\'re going to do a program like P90X that requires equipment, you need that equipment! Things like resistance bands, pull-up bars, push-up stands, yoga mats, etc can be found at stores like Marshalls, T.J. Maxx, Wal-Mart, or your favorite sporting goods store. I got my resistance band set for about $12, same with some nice push-up stands. Yoga mat was about $12 for a nice one and yoga block was $5 (worth it). Trust me, the equipment is worth the investment. Don\'t let a few extra bucks scare you away - it\'s worth it for your health, fitness and enjoyment. I\'d happily invest that $50 again to add enjoyable years onto my life. If you\'re going a little more hardcore with something like P90X2 or Body Beast, you\'ve probably already done some workout programs and have built up a collection of equipment already. Don\'t choose a program simply because of a lack of required equipment. I almost made that mistake, and if I had, I might have gotten discouraged and quit INSANITY, and I never would\'ve gotten in shape and started running.
If the program you\'re doing has worksheets, trust me...print them and use them. I WISH I had printed and used the P90X worksheets - I\'d LOVE to see how far I\'ve come since then. Not only that, but the worksheets help you stay on track, remember what weight/how many reps you did last time, and continue to steadily improve. I thought I knew better. Guess what? I didn\'t. I\'ve come so far that now, in Body Beast, not only did I use worksheets, but I found better worksheets online and modified them to suit my needs. USE THE WORKSHEETS. You\'ll thank yourself later.
Before and After Pictures & Measurements are HUGELY Important!
Seriously, if you take one piece of advice, take this - DO THE BEFORE AND AFTERS! You have no idea how sorry I almost was...I waited until Day 6 of P90X to do before pictures. I was so ashamed of my body and disgusted with how I looked I didn\'t even want to do before pictures. I wanted to forget all about it. I am SO glad I finally did the before pictures. I can see how far I\'ve come! I can appreciate my achievements! It\'s such a great feeling and now that I\'m so much more fit people look at the before and can\'t believe it. (you can see all the before & afters here) I wish I had taken measurements before. The only one I have is my waist size, and that\'s not entirely accurate. It was likely bigger than I think.
Take Pictures, take your measurements, document your journey. Fit-&-Healthy You WILL thank yourself.
Once you do that, it\'s GO TIME
SO, You\'ve got direction, you\'ve got a program, you\'ve got the tools and you\'ve taken the pics/measurements. Presumably, you have a suitable space to do your workout. Anywhere you can do your workout, use your equipment, not disturb others (too much) and not be disturbed by others will do. Don\'t worry about people watching you - let the hater\'s hate. I would think anyone that could see you in your workout space would be someone close to you, and I would hope someone that close wouldn\'t judge you.
NOW that we\'ve moved on from the haters - Get your fit test done (if there is one). Some programs, such as P90X, have a fit test you do before and after the program, whereas other programs like INSANITY have a fit test that is part of the regular schedule. Whatever the case, DO IT. Again, you\'ll thank yourself later.
This Is The Easy Part
Not to rip a line from Nike or anything...but...well...Just Do It! You\'ve got everything you need. Just. Freaking. DO IT! If you need motivation along the way, just think about where you came from, where you want to be, and how much you don\'t want to look like that before picture again. Think about how good it feels to finish a workout and have that little success under your belt. Think of how good it feels to see yourself shrinking week to week, see your clothes fitting looser, needing to go shopping to buy new ones. Think of your loved ones and how you\'d like to be around a little longer for them, or how you\'d like to look better for them. If you\'re like I was, think of how much it sucks to get winded going up one flight of stairs. Everyone has that one little nugget of something that will kick their butt into gear no matter how much the workout sucks, how much you\'re swearing at Tony Horton or Shaun T through the TV, or how much you REALLY just don\'t want to get out of bed and go work out this morning.
If you need a little outside help keeping yourself accountable, be a part of a group designed for just such a purpose. There are many on Facebook, many in real life (with real people!) too. Enough people reached out to me talking about inspiration and asking for advice that I went and made one. If you want, you can become a part of it here. I\'ve been a part of one for a while and I can tell you it was definitely a great motivator on the days I needed it. Other days, it\'s a great place to learn something or help motivate others. Maybe having a workout partner is what you need. I know having my fiancee there beside me every day doing the workout with me was a big deal. I tried harder. For her and for me. If she could do it, I could do it. If I could do it, she could do it. We were a team. Once we got to the end of Week 1 Day 6 we looked at each other and said \"If we can get through the first week, we can get through the whole thing.\" - and we did.
Fight off those last little excuses that creep into your mind! Don\'t try to fool yourself and say you don\'t have time: no matter how long you work, how screwed up your hours, how awful your schedule, remember:
Think you can\'t do it? It\'s just too hard and you\'re too out of shape?
So get to it, Nancy. You got this.
','The \"Get Up And GO\" Guide','','inherit','closed','closed','','120-revision-v1','','','2017-01-15 08:04:23','2017-01-15 13:04:23','',120,'http://sothisisfitness.com/2017/01/120-revision-v1.html',0,'revision','',0),(277,1,'2017-01-08 08:48:42','2017-01-08 13:48:42','','podcast [ID: 90a1af8uay]','','publish','closed','closed','','podcast-2','','','2017-01-08 08:48:42','2017-01-08 13:48:42','',0,'http://50.87.248.94/~sothisj4/pt_view/podcast-2/',0,'pt_view','',0),(278,1,'2017-01-08 09:44:06','2017-01-08 14:44:06','','Podcast show notes','','publish','closed','closed','','278-2','','','2017-01-08 09:54:39','2017-01-08 14:54:39','',0,'http://50.87.248.94/~sothisj4/?post_type=rttpg&p=278',0,'rttpg','',0),(925,1,'2017-02-10 00:08:01','2017-02-10 05:08:01','\"It\'s not enough\".
\r\nWe get told, every single day, that \"it\'s not enough\". The \"it\" may vary, and the person telling us that \"it\'s not enough\" varies too. The point remains the same. We don\'t measure up. We are not yet satisfactory. IT is not yet satisfactory. Maybe that \"it\" is \"the amount of time we have in a day\". Maybe that \"it\" is \"how pretty you are\". \"It\" could be any number of things.\r\n\r\nThere are some very important things to consider. On this lovely snow day, I took a moment to stop, smell the (snow-covered) roses, and really think about all of this. It\'s not an easy thing to talk about... but I\'m good at talking. And I\'ve been there... just like with all of this stuff... it\'s nice to get something off my chest that I\'ve dealt with for so long. \r\nPodcast Episode 24 delves into the issue of \"It\'s not enough\"
\r\nDiscussion in this episode will include:\r\n\r\n - Snow days, and \"taking a break\"
\r\n - Time Management & Prioritization
\r\n - The February \"What\'s In The Box?\"
\r\n - Being \"not pretty enough\", \"not good enough\" and just generally... \"not enough\"
\r\n - When being \"not enough\" is ok, and how to tell the difference
\r\n
\r\nIt\'s a long talk. It\'s a tough talk. You\'ll find, I\'m sure... it\'s worth it. Below you\'ll find the link to the resources and sponsors mentioned in this episode.\r\nEpisode 24 Resources
\r\nFind the Time Management / Weekly Planner sheet here\r\n\r\nFind the original \"Time Management - Making It Work\" blog post here\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - Subscribe On iTunes
\r\n - Subscribe On Android
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nVisit Foolproof Brewing Company\'s website\r\n\r\nVisit the Hophead Events website\r\n\r\nVisit the True North Running Co. website\r\n\r\n \r\n\r\n','Podcast Episode 24 - \"It\'s Not Enough\"','','inherit','closed','closed','','918-revision-v1','','','2017-02-10 00:08:01','2017-02-10 05:08:01','',918,'http://sothisisfitness.com/2017/02/918-revision-v1.html',0,'revision','',0),(282,1,'2017-01-08 10:39:14','2017-01-08 15:39:14','I am genuinely impressed.
When I first tried Puroast Coffee I think there were only three flavors. Now they have quite the variety...and I have to say - it was pretty exciting, as coffee goes, to try the new flavors as they came out. Every coffee roaster out there has their own array of flavors, some boasting a veritable arsenal of them. Many are passable, most need sugar to unlock the actual \"flavor\" of it...and some are downright awful, leaving a nasty aftertaste from the syrups used to create flavor.
Puroast\'s flavors, however, are different.
As I\'ve made clear before: if you\'re not drinking Puroast, you\'re doing yourself a disservice. As trivial as it may sound to the casual coffee drinker... not all coffee is created equally, ESPECIALLY flavored coffee. How-so, you ask? Oh let me count the ways...
It\'s no secret I\'m a big Puroast fan
If you follow this blog, you may have seen my Puroast Coffee review a while back. The short version is - I ran into them at an obstacle course race (Battlefrog New England) and was super impressed. I stayed in touch, obtained some coffee samples (they had espresso, not coffee, on site), and did a review. To say the review was positively glowing... would be an understatement.
Coffee is my spirit animal...and Puroast just stands head and shoulders above the rest.
I was SO over the moon, as a matter of fact, that after my initial product review I had a long chat with their founder and became a Puroast ambassador/athlete of sorts. At the end of the day, aside from the occasional Dunk\'s hot or iced hazelnut...I just can\'t go back to other coffees. Puroast has ruined me for other coffees. It\'s honestly that good. It\'s like Puroast is the One Ring and I\'m freakin\' Golum. I could go on for days...instead go read my Puroast review.
*ahem*...sorry, I was drooling for a second there...
SO... as part of that ambassadorship I had the opportunity to try just about every flavor they offer. I honestly have not run into one I didn\'t like.
\"Roasts\"
So, some of these \"flavors\" aren\'t really \"flavors\" like you might think. Instead, they\'re different roasts...and yes, they\'re just as different from each other as hazelnut is from vanilla.
Dark French Roast
I smell the coffee - both the unbrewed grounds and a brewed cup. Puroast\'s Dark French Roast has a great, deep, rich smell. Not burnt, like some dark roasts. Deep. It has a taste to match. It\'s rich, full-bodied, and dark as night...without being bitter. I know, we\'ve established Puroast isn\'t bitter...but sometimes in flavors where you kind of expect some bitterness...it still catches me off-guard.
Dark Guatemalan Roast
The Dark Guatemalan Roast is very similar to the Dark French Roast...but it\'s a bit smokier. I NEVER in a million years would\'ve been able to tell the difference between dark roasts before Puroast.
I know, sorry I\'m not sorry...I sound like a broken record, but there it is. The low acidity and lack of bitterness strikes again, allowing me to detect flavors...and enjoy flavors...that I have never been able to detect and enjoy before in a cup of coffee.
Espresso Roast
I happen to be drinking Espresso Roast right now. This flavor always reminds me of when I first ran into Puroast, as it was their espresso I (unknowingly) tried first. Like, ACTUAL espresso...so smooth I thought it was coffee. Their Espresso Roast is very similar - very smooth, not offensive or bitter as you might expect espresso to be. Definitely a full-bodied profile - the \"true\" taste of espresso is able to shine through.
\"Flavors\"
These are what you expect when you hear \"flavored\". They are very different from each other, VERY different from the various \"dark roasts\" Puroast offers, but they are all VERY tasty. Puroast prefers to use natural flavorings. They blend in these flavors after roasting, when the bean is \"open\" and more receptive to infusion. Once the process is done they do a rigorous taste test, of course, to ensure the finished flavored coffees are nothing but the best.
Chocolate Almond
I was pretty impressed with the depth of flavor I got out of this one. Puroast Chocolate Almond is a very light brew...not just color...it\'s just not a heavy coffee...if that makes sense. There\'s a subtle semi-sweetness of chocolate to it, which...with the lack of bitterness...you\'re able to get. Also...you almost get the dryness of a raw almond, with overtones of roasted almond. Imagine that...a \"chocolate almond\" flavor that ACTUALLY tastes like chocolate and almond. I think I\'m in love.
Mistletoe Mocha
This was another I really wish I could\'ve made last longer. Mistletoe Mocha had a subtle chocolate bitterness - not bitterness like coffee bitterness, more like the bitterness of a dark or semi-sweet chocolate. This flavor wrapped that pure chocolatey goodness up with a warm, medium body. I\'d like another, please.
Toasted Chestnut
Very light flavor - a sweet nutty smell hits you first, then a subtle nutty flavor. The warm, full flavor of the chestnut comes through later on the back of your palate. A nice treat for the holiday season.
Vanilla Nut
In keeping with the theme of most of their flavored roasts, Vanilla Nut was very subtle and light on the palate. You definitely got a bit of a sweet vanilla taste - a bit more gentle than most \"french vanilla\" coffees you find.
Bourbon Pecan Torte
This was actually the first Puroast coffee variety I ever tried. Sweet smell right out of the package, as if there\'s an actual pastry hiding inside! The scent after brewing is incredibly similar. Light to medium body, again...very easy on the palate. Aptly named, as it does taste like a rich bourbon pecan torte in your cup. Well Done!
Hazelnut
I find I often judge coffee companies on their ability to execute a good hazelnut. Not like it\'s the one true coffee flavor to measure all coffee brands by...it just happens to be my favorite, so if you can\'t hack it I\'m probably going to dismiss you as a whole (whether that\'s fair or not). I am happy to report, Puroast nailed it. Their hazelnut has a great subtle, gentle, nutty hazelnut flavor. Not overpowering, but definitely there...just right. It\'s very light on the palate, I\'d call it light body, not quite medium. I could drink this all day.
Nutcracker Sweet
Light bodied and gentle on the palate. It does have a hint of nuttiness to it, but I\'m not sure I\'d call it \"sweet\". A tasty & pleasant brew nonetheless.
So WHAT ARE YOU WAITING FOR?!
Run, don\'t walk, to the supermarket (or...Puroast.com) and pick one up! Beat the urge to stay in bed. What\'s YOUR favorite flavor?
','Flavor Round-Up - Puroast Coffee','','inherit','closed','closed','','16-revision-v1','','','2017-01-08 10:39:14','2017-01-08 15:39:14','',16,'http://50.87.248.94/~sothisj4/16-revision-v1/',0,'revision','',0),(283,1,'2017-01-08 10:39:30','2017-01-08 15:39:30','It still hasn\'t sunk in.
I ran a 50 mile ultramarathon...
Wow. Honestly I\'m still in disbelief. Of...like...the whole thing.
I learned a lot during Pineland 50...both about myself and about life in general. I know, that sounds corny, cheesy, and painfully cliche...but it is what it is.
I\'ve been pretty lazy for the last two weeks (yikes)...it\'s about time I get back on it, get back into \"training mode\", and finally put together this race report.
And gee willy, what a race report it is...
OK, so I embellished a little...
It\'s a race report like any other. Except... it\'s for an Ultramarathon...so that makes it...special? I don\'t know, just grasping at straws here trying to continue feeling like a unicorn.
Know what, screw that, of course I still feel special, and rightly so. One more time...
50 miles.
*ahem* Sorry guys...my \"entitled millenial\" was showing. I\'m done now. really...
According to my buddy Dave (an avid marathoner), at the end of the day it was actually a pretty challenging course. So let\'s talk about THAT... since I\'m sure that\'s what most of you are really here for. (That and my charming wit, obviously)
Pineland - A lovely weekend on the farm
The Salomon Trail Running Festival at Pineland Farms (Pineland for short) takes place at (you guessed it) Pineland Farms and has 7 races over 2 days. Saturday features a 5K, Barefoot 5K, Canicross 5K (5k with your dog), and 10K. Sunday features the distance runs - 25K, 50K, and 50 Mile.
I have no real experience with the Saturday course - rather than run it, I was working as one of the event timers with RaceWire that day. What I CAN tell you is the weather was positively OPPRESSIVE that day. It was SUPER hot, SUPER humid, the sun was beating down, and apparently there was some sort of \"ozone warning\"? I don\'t even know what that is. Conditions were so bad that the 10K course was almost cut in half and some health officials would\'ve probably been just as happy if the Saturday events just...got called off. I\'m glad they didn\'t - if I were a runner I would\'ve been PISSED at that...leave the choice to ME (which they did...downgrades were encouraged).
For the most part it seemed like everyone had a pretty good time on Saturday, and it was kinda fun to see people running a race with their dogs.
And then came Sunday...
Started my day off strong...with a freaking 2:30 am wake-up. While I might not have been working as a timer Sunday...my wife still was. So at 2:30 am up she was, and so was I. By 3:15 we (and the other timers) had left the hotel and were on-site by 3:30. I took some time to wake up, acclimate, and blog some final pre-race thoughts.
It was surreal...just like it always is before a new distance. Mom and Dad (my crew) showed up at 5 AM just as instructed, and we went over the packet, aid station plan, and pace chart one more time. Then 6 AM came...and off I went.
A Course So Nice You\'ll Do It Thrice!
I spared the aid station volunteers (and my support crew) from that OBVIOUS joke on race day, don\'t worry.
One of the things I liked about this course was how it was easy to mentally (and visually) break it up. I kind of split the course into \"The Grove Side\" and \"The Far Side\" (or \"The Yurt Side\").
The way the course was laid out, you hit aid stations multiple times - a total of 8 aid station stops on the 25K course. This was another (much appreciated) way to mentally break down the course into bite-size chunks.
So that\'s a 25K course - 50K runners did that twice and 50 Milers (me) did that 3 times plus a 3ish mile loop beforehand.
Ultra-long distance breeds...new challenges...
The course didn\'t look too bad on paper...but man...those rolling hills will get you.
Yeah...didn\'t think it\'d add up like that beforehand. Had this only been a marathon (I can\'t believe I just said that) it might\'ve been more manageable... but when you\'re talking such a long distance EVERYTHING adds up. Including GPS watch fluctuations/issues.
THAT was more than a little obnoxious. I know I covered 50 miles, but between typical GPS watch \"non-exactness\" and my not running down the exact middle of the course the whole time...over the course of 50 miles I lost about .7 on my gps log. boo. Let\'s be clear here (mostly for myself)...I ran THE WHOLE 50 GOD DAMNED MILES. Stupid gps...
The course itself certainly did have its challenges - in addition to those rolling hills there were some sections of the course I absolutely DESPISED - not because they weren\'t good...because they were freaking hard to run on (especially 40 miles in).
For the life of me, I can\'t remember where it was beyond just \"halfway through The Yurt Side\" of the loop...but there were parts of the course that went on the edges of farm fields, and the trail was sloped down and to the left. It sucked to run on. And with distance...comes compounded suck (the third lap of that was brutal).
It was also kind of tough running through the thick field grass for some stretches...like running through an unmowed-lawn-on-steroids. Every time I was getting a little \"ugh\" about the course and the challenge, though, there would be an aid station or the festival area...and I\'d perk up a bit.
Course support was pretty stellar
Honestly, if push came to shove... you COULD totally run this race without crew or probably even a freaking waistpack/vest. I don\'t recommend it...but the point remains... The aid stations were practically a runner\'s buffet, and you basically never went more than 3 miles without hitting one. I\'m talking boiled potatoes, chips, pretzels, chocolate, nuts, candy, water/gatorate/soda, pickles, pickle juice, pb & j...sweet lord they had it all! Except bacon. Slackers.
And I would be remiss if I didn\'t mention MY course support.
First off - Cape Cod Nutrition Corner. If it weren\'t for them I wouldn\'t have been able to do any of this in the first place. They sponsored me into the races and all the supplements/hydration I used during training and on race day came from them. They\'re the reason I can do Ghost Train 100, too! I\'m proud to run as a Team CCNC Sponsored Athlete...their only runner, and CERTAINLY their only ULTRArunner :)
Then there\'s Jason from Grin Hola - he didn\'t sponsor me...but he DID hand-deliver his amazing granola (review coming) direct to my doorstep 2 days prior to the race to ensure I had the appropriate fuel for race day. WOW. So thank you! It was one of few \"real foods\" I could deal with after mile 30. (stuff is MAGICAL)
And...last but not least...the most important one of all...
That\'s right, dear old Mom \'n\' Dad holdin\' down the fort on race day! Dad posted up in The Grove and Mom at Final Mile Aid Station. We kinda whiffed on my first pass, we got me on 2, 3 and 4, and for 5 and 6 (sorry Mom) I basically told them to pound sand because \"I just need to FINISH\". So...thanks for dealing with that.
And they knew...they KNEW...I went out too fast on loop 1. They knew because they paid attention to the pace chart I meticulously crafted (here it is for those who were asking). I was LITERALLY \"off the chart\" on my first loop. Too fast. Did I listen? No. Of course not. Mistake #2. #1 was going faster than I knew I should in the first place. Don\'t worry, it TOTALLY caught up to me on loop 2...and that\'s where I learned something vaulable...that I think I already knew...
The people make the event.
Despite the in-the-moment suck, I DID have an enjoyable time...and it was largely due to the people. The aid station volunteers were either cheerful & pleasant or downright bursting with excitement. The festival area (\"The Grove\") was awesome too - the energy was great to lift you up. On my 2nd loop through The Grove a woman from Team Six03 was borderline lunatic with her \"WOO\" screams (hah).
Attitude is everything.
I know how BS that sounds...but it\'s true. When you\'re fighting such a huge mental battle, positivity, self-confidence, and a \"can-do attitude\" are literally the only things keeping one foot landing in front of the other. That\'s why the aid stations, The Grove, my crew, and my wife at the RaceWire timing table were all so important. Having those boosts helped make my staying positive possible. In my efforts to stay upbeat and \"yes I can\"...a realization dawned on me:
Everything they say about Ultras is true.
It\'s all the same after mile 30. Yes, really. The pain was the same from mile 30 to mile 50. My nutrition struggles were the same. My feet felt the same. Everything really was the same. It got no better, but it got no worse. Same. It became mental. The last 15 miles were tough. The last 10 were harder. The final 5 were the worst...
and that\'s when I found \"the dark place\".
They say that mentally you\'ll go to \"a dark place\" late in the race...and I almost got out without hitting it... but I found it. It wasn\'t what I expected, though. It wasn\'t gloom and doom about succeeding in the 50 miler I was running. It wasn\'t \"Oh God, what the hell am I doing.\" \"I can\'t do this.\" etc...
It was about Ghost Train 100.
The exact thought was \"What the actual f**k did I get myself INTO?! I can barely finish THIS...how in the HELL am I going to do 100 miles 5 months from now?! I can\'t do 100 miles! I\'m fighting just to get to HALF OF THAT!\". I was stressing. I was bargaining with myself. 5 months away I was telling myself it was OK to accept anything over 50. Just make it to 60 that day. that\'ll be a win. And then I got a grip...
and in that dark place, I found myself.
It was almost a moment of awakening. Like the fog cleared and I saw behind the curtain. I saw the struggle for what it really was - mental. I resolved that right now, with less than 5 miles left, it\'s time to focus on TODAY, not tomorrow.
And today...I knew I could do it. I knew the whole time. The giveaway was that my doubt in the darkness wasn\'t about the 50. EVEN IN THE DARKNESS I knew I could finish this race. I remembered...this is how I felt in the final 3 miles of my first half-marathon. This is the same loathing and self-doubt I felt at mile 20 of my first marathon. I was ready to swear off running altogether then, too.
And I finished both of those only to move on to either a faster finish next time...or the next longest race. And today would be no different.
So I picked it up. I tried to move with purpose again. I demanded speed - had to go as fast as possible, I could still break 12 hours! Just GO.
And as I fought my way back through the final miles I knew. As I came through the clearing to the Final Mile Aid Station for the last time...to Mile 49.1...I knew. As I approached the fork...left for 2nd and 3rd lap, right for finish...I knew.
And when I finally took that right...and turned the corner... and saw my wife on the other side of the finish arch with my green cowbell in her hands...I knew...
...I had overcome the final obstacle: myself. ','Pineland 50 - The Come-Down','','inherit','closed','closed','','20-revision-v1','','','2017-01-08 10:39:30','2017-01-08 15:39:30','',20,'http://50.87.248.94/~sothisj4/20-revision-v1/',0,'revision','',0),(284,1,'2017-01-08 10:39:46','2017-01-08 15:39:46','In the last three years I\'ve learned a lot about myself, my body, and what we\'re all capable of. I\'ve witnessed people achieve some amazing transformations, milestones and accomplishments, and I\'ve had my own fair share as well. With each success I have, each wall I break down...I can\'t help but want to see what\'s next. What ELSE can be accomplished that was previously \"impossible\"?
I kind of threw this out there at the end of the year...but didn\'t really get into it. This past November I decided to leap off the edge and see, once and for all, how deep the rabbit hole really goes. I decided to see just how far I can come from my starting point of 305 lbs. I decided 2016 is the year of the Ultramarathon.
The final challenge? 100 miles.
Wait...what?
Yeah...like I said, I more or less announced this in a post last December. I realize now, though, that I kind of just used the announcement as a means to make a point (and frankly, looking back, I sounded like an ass doing it). Maybe I was going for shock value...maybe I was drunk on coffee...who knows. Point is...I didn\'t explain the whys and wherefores of what really is kind of a momentous thing. I most certainly did not do the thing justice, that\'s for sure. I owe it to myself, those supporting me, and to the thing itself to explain what the hell this is all about...and why on God\'s green Earth someone would choose to do it.
So...yes. My latest challenge...perhaps the final, top rung of the achievement ladder left to climb...I am delving into the world of the Ultramarathon.
Ultramarathon?
Yes, I\'m not making that word up. An Ultramarathon is a running event longer than marathon distance (26.2 miles). There are two kinds - either time-limit (as far as you can go in 6, 12, 24, 48 hours) or the traditional \"distance goal\" (50K, 50 Mile, 100K, 100 Mile). So...what have I chosen to do?
50 and 100. Yes, Miles.
Those are my two big goals this year. First I\'m running the Pineland Farms Trail Festival 50 Miler on 5/29/16. After that...October 22nd to 23rd 2016...Ghost Train Rail Trail Race, where I\'ve got 30 hours to achieve my goal of 100 miles. As my prize, I\'ll bring home a big green cowbell (Pineland 50) and a rail spike (Ghost Train 100).
\"You\'re insane.\"
Am I, though? Earlier this month I had my last big training weekend - Saturday 4/30 I ran 18 miles. 12 hours later, on Sunday morning, I ran the Providence Marathon. I only slept 4.5 hours in between the two...and I finished Providence in a new personal best marathon time. In the two days after...aside from a slight twinge in my left shin (which we\'ll talk about another day) I felt fine. Literally hopping up and down. That\'s exactly the kind of shape I want and need to be in with a 50 mile race just weeks away. As insane as it might seem...I\'m actually ready for this thing.
The initial decision itself...THAT was a leap. It didn\'t happen all at once, either.
At first I registered for 50K. I was nervous. It was DEFINITELY a big deal for me. But once I got over the initial shock I realized...if I can do a marathon, I can do a 50K (so I felt better). And if I could do 50K, I could do 50 Mile (so I upgraded my registration). And if, at that point, I can finish a 50 Miler...well, just keep training and I\'ll have the best shot possible at finishing my first 100 mile race. It\'s all about the training and trusting the process.
That training, though, HAS been insane.
Those who follow this blog may have noticed...I haven\'t written a whole lot lately. It wasn\'t really on purpose...its more a result of my free time being completely consumed by training for this latest undertaking. In case you haven\'t figured it out on your own yet...training for an ultramarathon means one thing...
You run. All the time. Forever.
Honestly though, I feel like all I do is run. I\'ll spend a good 10+ hours a week running (half of that on the weekend alone). I have to get up at the crack of dawn to get it done so I either get to work on time (weekday) or don\'t blow half my day running (weekend). The downside is obvious...but on the bright side?
I can go run 10 miles without even thinking about it.
My body has reached a point where I could nap through a 5 miler. That intense weekend of Providence Marathon? I was fully recovered in just a couple days. It\'s incredible to stop and think about how much I\'ve improved my fitness...and sometimes I still marvel at the fact that I really am an athlete. I\'m training for a thing that such a small percentage of the population even considers doing...even knows exists. I\'m not the fastest guy out there...but when you\'re taking on 50 and 100 miles...simply finishing is an accomplishment.
That is why I choose to do this.
Because I can. And years ago, as far as I or anyone who knew me was concerned...it was impossible. Now that I know what I know and have achieved what I have achieved...I want to see just how far I can climb. With my friends and family behind me, and with the support of awesome sponsors like Cape Cod Nutrition Corner, I know...
This Is My Time.
I\'m gonna get that cowbell. And damn it all...I\'m coming for that rail spike. And if I can...anyone can. Go get it - I\'ll see you at the finish.','The Quest For 100','','inherit','closed','closed','','22-revision-v1','','','2017-01-08 10:39:46','2017-01-08 15:39:46','',22,'http://50.87.248.94/~sothisj4/22-revision-v1/',0,'revision','',0),(285,1,'2017-01-08 10:40:13','2017-01-08 15:40:13','It\'s that time of year again.
New Year\'s Eve. That means January 1st is tomorrow. Those of us in the fitness world know all too well what\'s about to happen...
The gym is about to get crushed.
Yes, the annual Gympocalypse is upon us once more. \"They\" are coming. \"They\" - those who claim \"Yes, THIS will be my year! This time, this time by golly I\'ll actually do it!\".
I can hear my fellow gym-goers already.
\"Ah shit...\" - \"Don\'t worry, they\'ll be gone in a few weeks.\" - etc. Gym rats the world over already hate these people about to invade their holy spaces, and they\'re not shy about sending the message of \"you\'re not welcome. Be Gone, you of weak mind and body.\"
I know these \"resolutioners\" all too well.
Yes, I know your type. I\'ve got your number. I know what you\'re all about, how you tick, and what, exactly, the formula here is. I know how this is going to go...so...
I have my own message for you...
Yeah, I DO know your type. It\'s one of a few:
Maybe you\'ve tried and failed before, lost hope temporarily but still aren\'t willing to give up the dream of finally being happy with your body.
Maybe you used to be Mr./Ms. Athletic...and thanks to \"life\" you fell out of it. Now you\'ve finally mustered up the courage to find your way back to the promised land, but it\'ll be harder now.
Maybe you\'ve never been the athletic or \"fit\" type...but hey, why not me? And y\'know what, now seems like a great time. There\'s New Year\'s specials!
Am I close? Probably.
So I\'ll say it again: You\'d better dig in. Why?
This is going to take time and effort.
Yes, your body will change. However, nobody said it was an easy task...and it will not happen overnight. It might take anywhere from 1 - 3 months to start seeing visible change. And that\'s if you work out enough. It\'s generally accepted that you need to work out (i.e. a structured workout routine) consistently at least 3 days a week (Says who? Here, here, and here are examples).
Please don\'t get discouraged when things don\'t go your way. Keep at it. If you\'re not getting anywhere...
Ask for help.
Nobody at the gym expects you to be a pro...but they DO expect you not to act like an idiot. You should know \"gym etiquette\", you should have a plan, and you should refrain from being a jerk.
\"Being a jerk\"? Not putting away your weights/equipment. Aimlessly occupying space. Sitting on a piece of equipment reading a book. Talking/texting/selfie-ing in the gym. Making excessive grunting/groaning/noises in an attempt to look impressive. All of these, and just generally being obnoxious, are great ways to make more tenured gym members (and even your fellow resolutioners) absolutely hate you. So don\'t do it.
Don\'t have a plan/program/routine? Get one. Your best bet is an actual, legitimate personal trainer. They are educated, certified, and know what they\'re talking about. They understand how to build a plan specific to YOU that will get you the results you want. They will push you past your perceived limits. They will motivate and encourage you. I recommend it.
Not willing to pay for a trainer? You\'re gonna have to learn it the hard way. Make sure you\'ve got both cardio AND strength in your plan. You\'re going to have to do lots of research, and lots of trial-and-error. And that\'s fine. It\'s what I did, and I turned out just fine. Would\'ve been easier with a trainer, though.
You\'re either paying in cash money or your time and effort...you choose. Either way, you get what you pay for.
Got some general questions? Need a little motivation or encouragement? If you look like you\'re genuinely making an effort, many of the more tenured and experienced gym members might be willing to help rather than make you feel unwelcome. The staff at your gym (not necessarily a personal trainer) should be able to help out, too.
It\'s tough to get help, though, if the staff doesn\'t care...so...
Choose wisely.
The right gym/health club can make a huge difference. Unfortunately, there are many gyms out there that know how likely you are to fail. And that\'s fine by them. They are more than happy to sign you up, take your money, and never talk to you again (unless you have a billing problem). I work in a gym...and I hate those clubs. They make us all look bad. I could go on for days (seriously...you mention Planet Fitness and I see red)...
Again, as a general rule, you get what you pay for. If a gym is touting only their low low price, how many \"free\" things they\'re throwing at you, and \"no commitment!\"...walk away. Trust me. On the flip side...unless there\'s a pool, steam/sauna, tennis/racquetball, and I get a personal trainer at least weekly... I see no need for a gym membership to cost much more than $60/month (with commitment). On that note...
DON\'T FEAR \"COMMITMENT\".
There is NOTHING wrong with signing a commitment term at a gym. We\'ve established that this is going to take a while, right? So why do you have a problem committing to that period of time? If a gym lets you sign up without a commitment they are inviting you to give up and fail. Some days you are NOT going to want to get out of bed. You might falter, miss a month (or two...or five...), and want to quit because \"you\'re throwing money out the window\". When you\'re hanging by a thread and you\'re ready to throw in the towel...that commitment might be what gets you back on track. So quit whining, quit making excuses, and sign up, already.
That said...making the right choice of gym isn\'t the last piece of the puzzle.
This is bigger than just \"going to the gym\"
Yes, unfortunately, the \"new you\" doesn\'t just happen by arriving at the gym 3x/week. You can work out 3 hours a day 8 days a week and crush it...but it doesn\'t matter if you don\'t eat right.
Nutrition is a critically important part of your new fitness journey. Get rid of the garbage, get more of the good stuff, and develop good habits of how and when to fuel yourself with that good stuff.
What\'s \"garbage\"? Some is obvious, some is not. If it gets to you in a paper bag through your car window...it\'s probably garbage. Use your noggin - you know if you shouldn\'t be eating it.
What\'s good? Veggies, lean meats, chicken, fish, whole grains, fruits (in moderation), etc. The less \"processed\" it is, the better. The shorter the ingredients list and the more of it you can pronounce/understand, the better. You do not have to remove an entire category (like fat, or carbs) from your diet.
How/when do I eat? Think of food as fuel. The more of your day you have left, the more fuel you need to get through it. \"Breakfast like a king, lunch like a peasant, dinner like a pauper.\" Better yet, take it to the next level by learning to eat small meals (200 - 400 calories depending on your needs) every 2 to 3 hours. That method will keep your metabolism fired up, give you more energy, and you won\'t binge because you\'re over-hungry.
\"Diets do not work long-term\". Focus on making choices and behavior modifications that you can stick with. This is a lifestyle change, not a temporary diet.
Remember why you\'re doing this.
This is a lot of work. If you lose sight of why you\'re doing it in the first place...it\'s not going to seem worth it to you, and you will fail. Make sure you\'ve got a concrete, attainable goal. Something measurable. Maybe it\'s a size of clothing to fit into. Maybe it\'s finishing a 5K/10K/Marathon. Maybe it\'s being able to do 5 pull-ups. I recommend NOT making it a weight goal...and here\'s why.
Yes, it\'s a lot of work...but you CAN do it. It\'s worth it.
You are not alone.
I know you because I used to be one of you. August 2012 I was about 305. Today I\'m running marathons to train for ultramarathons. You don\'t necessarily have to run marathons...the point is...if I can do it, so can you. I may not have joined the gym in January...but so what? Joining in January doesn\'t make you any less a member or any less able to do it than someone who started in August or May.
Don\'t quit, believe in your ability to do it, and stick with it. Unless you\'re injured or sick from the neck down...drag yourself out of bed and make your workout happen at all costs.
This can happen. It is a lot of work. So you\'d better dig in, believe, commit, and make it happen. This CAN be your year...so let\'s do this.','To The \"Resolutioners\" Eyeing The Gym','','inherit','closed','closed','','26-revision-v1','','','2017-01-08 10:40:13','2017-01-08 15:40:13','',26,'http://50.87.248.94/~sothisj4/26-revision-v1/',0,'revision','',0),(286,1,'2017-01-08 10:43:20','2017-01-08 15:43:20','I\'ve had some realizations lately -
and I can sum them up quite simply:
People suck.
OK, that\'s the harsh, short, exaggerated version. But... there it is.
So why would I think that?
Person A:
\"I want to run a marathon!\" / \"Let\'s go do a 5K!\" / \"I signed up for an obstacle course race!\" / \"Wanna come with me to the gym?\"
Person B:
\"You\'re nuts.\" / \"That\'s crazy.\" / \"You have fun with that.\" / \"Yeahhhhhh....no.\"
...I have a problem with this. And you should too. This is a symptom of a bigger problem.
\"A bigger problem\"?
Think back to \"Person A / Person B\" and allow me to elaborate on \"we suck\":
We reject that which we can\'t comprehend/envision for ourselves.
It\'s pretty plain to see, I think. Anything outside of our comfort zone...it all falls under the umbrella of \"crazy\". People, when offered a chance to step outside their comfort zone and participate in something unconventional...usually don\'t even take it seriously and give it thought. A quick dismissal is often the best you get. But it gets worse.
The dreamers are stifled.
All too often this rejection of the \"crazy\"...the disdain and reproach that is given as a response to these relatively big dreams...is delivered in such a way that \"Person A\" feels stupid. Feels discouraged. No longer wants to try.
My question to \"Person B\" is simple.
What are you so afraid of?
Sorry to get all \"hippie\" on you, but who decided what \"crazy\" and \"normal\" are, anyway? Who\'s the \"crazy\" one, really - the guy who takes charge of his life, loses 100+ lbs and eventually runs a marathon? Or the guy that spends his free time turning the couch cushion into a mold of his less-than-firm ass?
Get out of the way.
There is no room for negativity and roadblocks in this life. We are getting lazier, less ambitious, and less adventurous as time goes on. I have a message for \"Person B\" - get out of the way of people who want to reach higher. Just because you have gotten too comfortable with \"normal\" doesn\'t mean others can\'t break out and do something \"crazy\".
And y\'know what, \"Person B\"? Get out of YOUR OWN way - WHO SAYS you can\'t go run a 5K? WHAT\'S SO BAD about going to the gym? After you WORK YOUR WAY THERE...is a Marathon really so outlandish?
Join me. I dare you.
I am stepping off the deep end, and I dare you to do the same. 2016 is officially the Year Of The Ultra. I will be running:
- 5 Marathons
- 2 6-Hour Ultramarathons (shooting for 30+ miles)
- 1 8-Hour Ultramarathon (shooting for 30+ miles)
- 1 50 Mile Ultramarathon
- 1 30-Hour Ultramarathon (shooting for 100 miles)
Yes. I\'m going to attempt to run 100 miles in one whack. Yes, prior to that I will run 50 miles in 12 hours or less (that\'s the time limit). Those marathons? The 6-Hour and 8-Hour races?
Honestly...I\'m supposed to run 20 - 30 miles those days anyway as part of my training...so I might as well get a medal for it. Hah. Yes, 5 marathons and three 6+ Hour Ultras will be TRAINING runs for me next year.
This plan is going to beat the crap out of me. I\'ll be running 50, 60, 70 miles per week. I\'ll be cross-training in the gym to stay strong to handle these runs. I\'ll need lots of fuel all day long, and Cape Cod Nutrition Corner is going to be coming up BIG for me in that department (they\'re sponsoring this whole adventure). But in the end...I think I can tackle it. And if I don\'t hit 100? Well, at least I tried. And damnit...I\'ll try again later. One way or another, I will finish a 100 mile ultramarathon.
Pretty much everyone I tell about this calls it \"crazy\". Know what I say? There is nothing crazy about this. \"Crazy\" is an opinion. So is \"normal\".
It\'s all relative.
\"Normal\" is simply another way to say \"this is where I\'m comfortable\". We don\'t grow by staying \"comfortable\".
Three years ago I had never \"gone for a run\", and now I\'m staring down over 2,500 miles in 2016. If I had never gone for that first run a 5K would still seem pretty out of reach. If I never started this fitness journey I\'d probably be looking at me sideways too. I\'d never have known that seeming \"far off\" and being \"impossible\" are not the same thing. I\'d never have realized that there is no ceiling.
Maybe, just maybe... we should learn to appreciate the bold, daring choices of our peers. Perhaps we could learn to look at these chances people take as a level of bravery we should aspire to. As hope that we, too, can one day achieve something so great.
Maybe, just maybe... if we can all be a little more open...try a little harder...and always take that next step...
we might just accomplish some amazing things.
What\'s so crazy about that?','Crazy/Normal','','inherit','closed','closed','','28-revision-v1','','','2017-01-08 10:43:20','2017-01-08 15:43:20','',28,'http://50.87.248.94/~sothisj4/28-revision-v1/',0,'revision','',0),(287,1,'2017-01-08 10:43:53','2017-01-08 15:43:53','It was a long road from the 2014 Killington Beast back to OCR for me. The 6 months prior to this event had been a constant battle to regain strength, speed, and motivation. This race reminded me why I love running races, why I put myself through these things, and why I bother with \"health & fitness\" at all.
On Saturday, 4/11/15, I ran F.I.T. Challenge IV - Epic F.I.T. and I have to say...it was exactly what I needed. It challenged me, it tested me, it pushed me, and it renewed my drive for all things health & fitness!
So what was so great about Epic F.I.T.? How does it rank? Why was I so sore the next day...and so happy about it?
Epic.
This event was just done right. Robb McCoy, the man behind F.I.T. Challenge, knows how to put on a top notch event, and he has struck again with the 4th installment of his series.
The Score:
Pre-Race: 8
Race Day: 9
The Course: 10
Support / Swag: 9
Post-Race: 8
Just an all-around well-executed event. Things promised were followed-through on, the course was outstanding, and everyone seemed to have a great time. Would I run this race again? Heck yes I would.
Pre-Race - 8
There were a fair number of promotional emails/Facebook posts and I certainly didn\'t forget the race was coming. The \"pre-race email\" came out the week before the race - I was impressed that it came to me as I wasn\'t actually officially registered for the race...I was signed on as a volunteer! Good on ya, F.I.T. Challenge! I DID check with some friends who pre-registered well in advance, and there were PLENTY of emails sent to participants.
Race Day - 9
I must say, I had a pretty good race day experience. Checking in as a volunteer was super-easy - this can normally be a pretty tedious or confusing process. I watched a number of regularly registered runners checking in as well, and it looked to be a pretty quick and painless process. Near registration there was a small festival area with some vendors and a rep from OCR World Championships (yes, this is an OCRWC Qualifier...wow!). There was also ample room to hang out, stretch, and prepare.
Our Team - Photo Credit: Mary Donohue
As part of the New England Spahtens, I was a member of the day\'s largest team, which meant I got to hang out pre/post race at our largest team tent. Took a minute to figure out where it was - and once I did I discovered the restroom situation was INDOORS! Huzzah!
Already ran your race? Want to run another lap? Go for it! $15 gets you a new timing chip and you\'re off to the races (again). Manage 5 laps and you get a special plaque for doing 25K of OCR.
All in all...everything leading up to crossing the starting mat was pretty darn smooth.
The Course - 10
Photo Credit: Mary Donohue
The course was excellent. There\'s no two ways about it. F.I.T. Challenge really nailed it all - use-of-venue, variety, quality, and quantity of obstacles...it was just really well-done. Top-freaking-notch. I\'m genuinely impressed here, in case you couldn\'t tell. The course was also INCREDIBLY well-marked - trust me...while volunteering post-race I pulled hundreds of flags, a ton of caution tape, and MANY arrow signs...so I can personally attest to that.
I want to point out that part of what helped this race have such an excellent course was the #OCRUnited element - they played well with others. ABF Mud Run, ORTC at Shale Hill, Grit \'n\' Wit, Blizzard Blast and more - Robb McCoy and his crew aren\'t afraid to work with others to put on a successful event. This is something that helped him in planning, execution, race-day experience, the course itself...all areas got a boost. Other, bigger races could learn something from F.I.T. Challenge in this regard. Take notes, big 3.
Support/Swag - 9
Swag and Support was good - above average, even! Swag included a cotton t-shirt, a logo\'d headband (similar to what you get at a Spartan Race, but no bib number), and finisher\'s medal. I love the medal - shaped like a Wreck Bag (added to the #OCRUnited feel - lots of local races are embracing Wreck Bag). NE Spahtens also got some \"cheap sunglasses\" (you know, the plastic Wayfarer knock-offs?) with Spahten F.I.T. printed on them. I\'m a sucker for \"cheap sunglasses\", and I think everyone else is too, let\'s be honest. Thanks F.I.T.!
Age group awards were provided (nice), and as an added bonus (I mentioned this before) for those who managed 5 (timed) laps there was a special plaque involved. Nice touch. Not to mention that whole \"OCRWC Qualifier\" thing.
Support was good - especially when you got to the #OCRUnited parts of the course, especially the big cluster with \"rigs\" by the big Shale Hill truck. There was a volunteer at every obstacle, as there should be, (some more engaged than others) and I was aware of medical support that was available.
Post-Race - 8
Post-race was pretty good too. Once you cross the finish there was water, Hint Water (review coming) and though I didn\'t stop to look, I think there was food of some sort (bananas maybe?). The little festival area was there, so First Aid Shot Therapy was there with their \"shots\" (think 5 hour energy...but aspirin) in case you were hurtin\'. There was a cool little podium/backdrop area for photo ops and awards, but aside from that...if you\'re not running another lap (which you could for $10 or $15)...when you finish the race that\'s kinda it. Pack it up and go home. You could certainly hang out, though...it IS a state park (and very pretty, I thought).
I personally would\'ve gone back over to the NE Spahtens tent to hang out if I hadn\'t immediately gone over to volunteer (he was grossly under-supported for PM volunteers. Shame on people for bailing). That\'s how I wrapped MY day up, and it was kinda fun to break it all down :)
Overall, I had a great time and would certainly go back.
At the end of the day - this was a great race. What you\'ve got in F.I.T. Challenge is a great, very well-constructed, very well-thought-out, and very well-executed Obstacle Course Race. You can tell the owner/race director and the team that works with him (i.e. family and friends) really cares about the event and making it great. That\'s why I love local OCR\'s and why I will always seek them out. The big-name races are really turning me off lately, and \"the little guy\" keeps impressing.
F.I.T. Challenge V is this fall on 11/14/15, and you can register via this link. If you\'re not already committed to something...I heartily recommend you register. Whether you\'re a rookie or a rockstar, you\'ll have fun at this event.','Back In The Saddle - F.I.T. Challenge IV Recap','','inherit','closed','closed','','32-revision-v1','','','2017-01-08 10:43:53','2017-01-08 15:43:53','',32,'http://50.87.248.94/~sothisj4/32-revision-v1/',0,'revision','',0),(288,1,'2017-01-08 10:44:15','2017-01-08 15:44:15','I thought I was looking for redemption.
I came to the mountain on a mission. The Beast broke me last year...and though I got my finish...it didn\'t feel like a true victory. At the end there was no celebration. No camaraderie. No reveling in our success with hugs, beers, laughter and high fives. I came back looking for what I thought was taken from me. To correct my mistake. I thought I wanted...no...NEEDED...redemption.
As it turns out...I was wrong.
What I found and what I learned was much more valuable and worthwhile than that. Too bad it took me a year to figure it out.
As far as a rating goes...Let\'s knock this out now.
Pre-Race: 7.5
Race-Day: 8
The Course: 7.5
Support/Swag: 7
Post-Race: 8
Overall: 38/50
Overall...average to above average. You\'ll get why by the end.
The theme of the day was \"struggle\".
What can I say about the Killington Beast that I (or someone else) haven\'t said before? Those who have done it...know. And those who haven\'t yet...can\'t possibly REALLY know until you\'re there. Suffering and struggling through it. There are insane ascents, vicious descents, technical trails that eat ankles for lunch and top it off with obstacles strategically placed to push you to your limits.
This year was a bit different from the past, though. This year Killington was a Founder\'s Race.
What does \"Founder\'s Race\" really mean?
Some would say it means Spartan Race is getting cheap and taking the easy way out on a course build. Spartan calls it \"going back to their roots\" when things were simpler. Honestly...I think it\'s a little bit of both.
The \"Founder\'s Race\" idea results in a less complicated, less grandiose build-out. No massive banners. No 5,000 foot high rope climb rigs with a water ditch below large enough to build a house in. To be perfectly honest...the build-out reminded me of some smaller, local OCR\'s I\'ve run lately. I kind of liked that.
Each year is different.
Each year at any given venue is its own event, and you kind of have to take it for what it is. I heard some people (some, my own teammates) complaining that this year\'s VT Beast wasn\'t as hard as years prior. I read one blog in particular that I thought was pretty...shall we say...elitist...about it. Complaining that US races are incredibly disorganized. It kind of offended me.
In hindsight...I WAS slightly disappointed.
As hard as it was...ultimately...it DID feel a little...disappointing in the obstacle category. There were innumerable things to climb over, at least 8 carries of some sort and three barbed wire crawls. These made up the VAST majority of obstacles. I felt there was a lot less...creativity...than I expected. Local OCR\'s I\'ve done...hell, even other SPARTAN races I\'ve done...have had more variety than that. Is this what \"Founder\'s Race\" means? If so...I won\'t mind if I don\'t run another. Lack of variety doesn\'t mean it was easy...but still...it felt like something was lacking.
Despite it all...the struggle was real.
That mountain is no joke. This year\'s course had all the steepest ascents and descents from last year\'s course...plus new ones. The heat was a new challenge...one that got the best of me for a while. You just never know what you\'re gonna get on that mountain...
Lack of water didn\'t help, either
I\'m not gonna sit here and make a Federal project out of it...Spartan Race blew it with water...but at least they owned their mistake. They depleted their water sources way early and lost pressure on (it seems) their one available hose. People (myself included) weren\'t allowed to fill Camelbaks. I had to ration my water a lot more than usual. Given the heat...this was a challenge. One I was not prepared for.
Teamwork saved the day.
I\'ve said it before and I\'ll say it again...I would not have made it without my battle buddies. For the uninformed - a Battle Buddy is someone you run/crawl/climb/struggle through the race with. Maureen and Rob were mine.
Happened kind of by accident, too...I lost my original BB very early (it\'s ok, we had a deal, not upset) and came across them on the first major ascent. Deciding to stick with them was probably the single smartest thing I did all day.
They had my back at every turn. I was stunned to find them waiting for me at the bottom of the bucket carry. It got the best of me, whipped my ass...and there they were. Waiting. I felt bad because I took so long...this is exactly where I lost my battle buddies last year (except it was later in the race)...but there they were. And they were right there with me until the very end. Salt tabs, conversation, looking out for each other...they covered it all. It was a much different back-half of the Beast this year getting through it with a couple of BB\'s like that.
I would not have finished without them. Not this year\'s Beast. No way.
Imagine an entire community like that.
That\'s the New England Spahtens - over 3,000 people just like that (to varying degrees). A whole community of \"care\". That\'s what OCR SHOULD be like...not whining about this or that, not complaining that someone didn\'t do their burpees, not bellyaching about cheating...just looking out for each other and having fun.
I almost cried at the finish line.
The look on my face at the fire jump was borderline horrified...but I jumped it. I landed. And I screamed out of pure elation. I could finally run across the finish...on my own. And I did. And there was my wife. And my Battle Buddies. And that G-Damn medal I\'ve been chasing for months. I did it. The feeling is simply indescribable.
Thanks to the team...I found TRUE success.
And it was a bit different than I thought it would be.
High fives and hugs. Shared stories of successes. Lamenting opportunities missed on-course. A teammate not-so-subtly offering a victory shot and beer. And also...asking after teammates we hadn\'t seen or heard from. Not for the gossip factor...not out of curiosity...but out of genuine care, and to perhaps be ready to help console a teammate feeling like a failure. So much positivity...
Sitting in the lodge, much later, as I\'m getting ready to finish my beer and head home...A teammate comes in for hers. It\'s late, most others from the team have left. Despite being more sore than ever...of course I practically leap out of my chair to congratulate her.
Back to the house...where other exhausted, beaten teammates rest as well. In the morning - shared stories of success. Breakfast in town surrounded by finishers, spectators...and people who get it. The next night...furiously hitting \"refresh\" on Chronotrack hoping to see friends finish the UltraBeast...did they make it?
The sense of completion...of victory...of success...didn\'t come from the medal, or simply from running across on my own two feet. It was everything else.','Struggle, Teamwork, & Success - Spartan Beast VT 2015','','inherit','closed','closed','','34-revision-v1','','','2017-01-08 10:44:15','2017-01-08 15:44:15','',34,'http://50.87.248.94/~sothisj4/34-revision-v1/',0,'revision','',0),(289,1,'2017-01-08 10:45:35','2017-01-08 15:45:35','There\'s no turning back now.
A lot of words, feelings, and thoughts are going to be expressed fall out of my face right now that may not make sense. For the sake of the uninformed...
In four days I will, for the second time, be taking on the Spartan Beast at Mt. Killington, VT.
Those who have done this event before, like me, get it. Those who have not...probably have an incredible sense of dread and anticipation. For those who are interested, you can read my rambling, complainey recap of last year\'s race. Buckle up, it\'s a long one.
Through all the raging emotions...somehow... I\'ve managed to find a little zen. There are some undeniable truths about this race that, if embraced, will help us all find a little solace, a little calm, and a little sleep in these final few days leading up to the mountain.
This \"race\" is going to destroy me.
Let\'s not kid ourselves. No matter if you\'re on the podium or DFL... this will wreck you. The sooner we make peace with that the better. This is one of the most difficult events I have ever done. Harder, I think, than my first marathon. Harder, for sure, than the Seven Sisters Trail Race. The Spartan Beast at Mt. Killington has no equal, in my opinion, unless you start going to the realm of Ultra OCR\'s, such as World\'s Toughest Mudder, the Death Race, or even the Ultra Beast (which is two laps of the Beast).
I am taking extra care of my body NOW so that it can withstand the unearned punishment it will endure Saturday. This \"race\" is going to annihilate me, body and mind. I will cross the finish. I will recover. I know this. I accept this.
The time to train has passed.
We are four days away from the race. There is no more time to train. Hell, there\'s barely time to pack. Whatever is not yet planned...will not be - yes, even items to bring on the mountain. You should only run with what you\'ve trained with. By now, you must already know what you\'re bringing.
No, I do not need every piece of gear I own. I know what nutrition I need. I know what clothing I need. I know what I will drink. I know what additional gear I need. I just need to pack it, put it in the car, and be done with it. I will be ok. I know this. I accept this.
This will be harder than last year. Unless it\'s easier.
Photo Credit - Spartan Race
Last year Killington was the World Championship race. This year its not. However, it IS still Killington...the birthplace of the Spartan Beast. Hell...the birthplace of SPARTAN in general. This year, instead of the World Championship, its a Founder\'s Race - this simply means the race founder(s) will help the already-evil course designer make this race more challenging.
Because it clearly needed to be more challenging.
And though rumors may fly about this obstacle or that obstacle (or lack thereof)...we all know this race is going to be hard, and we cannot know EXACTLY how hard until it\'s over. \"You\'ll know at the finish line\"...what a bunch of jerks. I know this. I accept this.
I am overthinking this. It is what it is.
Photo Credit - New England Spahtens
I know what I\'m doing. The fear of the unknown is strong, but there is much less \"unknown\" than I think. I know what a Spartan Race is. I know what last year\'s Beast is. I estimate this course will be in the neighborhood of 16 miles long (including carries). It\'s going to suck. It\'s going to be long. There are going to be (multiple) sandbag carries, bucket carries, log carries, barbed wire crawls...But, frankly, it doesn\'t matter. It is what it is. I will survive.
A wise man once said...\"Don\'t Panic\". I know this. I accept this.
I will not repeat last year\'s mistakes.
I made a lot of mistakes last year. I will not waste time. I will not stop unnecessarily. I will not stare at obstacles I know I will fail. I will hydrate and fuel every 45 minutes. If I fail an obstacle I fail it. Burpee (or don\'t) and move on. I will not fear failure. I will not make the rope climb. I will not make the rig. I may not make the spear throws. But I WILL finish the Beast. I know this. I accept this.
This \"race\" is not a race. Just do it.
Photo Credit - New England Spahtens
More important than anything else, I must remember - this \"race\" is not a race. I said it last fall after finishing, and anyone you ask who has done this will tell you...this is not a race. This event...its a test. A test of your will, your fortitude, your ability to overcome. Don\'t race the clock - it will only cause you to make avoidable mistakes. I WILL be careful, and I WILL finish.
One of the best pieces of advice I ever got - \"Run when you can, walk if you have to, crawl if you must.\" I can do this. It will take everything I\'ve got, but I can. I know this. I accept this.
Run your own \"race\".
You are here for a reason, whatever that reason may be. This is YOUR event, nobody else\'s. Other peoples\' opinions of how you run your \"race\" do not matter. How you burpee (or don\'t), how you climb a wall (or don\'t), how you fuel/eat/pee/walk/run...it is your business and nobody else\'s. I know this. I accept this.
It\'s time to prepare.
Photo credit - Spartan Race
You\'ve got some things to do. Account for and pack your gear/nutrition. Get your race clothing/gear selected and packed. Charge your GPS watch. Hydrate. Constantly. Make sure you eat enough. Make sure you rest enough. Most important of all...Don\'t Panic. It\'s here. You\'re as ready as you can be. With this event, that\'s all anybody can ask for. I know this. I accept this.
So, if we see each other on the mountain Saturday...say hi. Give a friendly wave. Perhaps \"run\" part of the course with me. In the end, most of us will finish. Some will get injured. Some will get hypothermia and be pulled from the course. Do not quit. Do not give up. Do not give in. You can do this. Trust your training, trust your knowledge, trust yourself. What will be...will be.
I know this. I accept this.','Fool Me Once...','','inherit','closed','closed','','35-revision-v1','','','2017-01-08 10:45:35','2017-01-08 15:45:35','',35,'http://50.87.248.94/~sothisj4/35-revision-v1/',0,'revision','',0),(290,1,'2017-01-08 10:45:52','2017-01-08 15:45:52','We\'ve been cheated and lied to.
\"How?\" - you ask? \"Who has lied to us, and what have we been cheated of?\"
Our coffee.
We have been living in ignorance. But NO MORE! My friends - I HAVE GREAT NEWS!
Coffee does not have to be bitter and offensive. Coffee does not need to be drowned in cream and sugar to be palatable! What if I told you that you\'d never need to add anything to your coffee again? No cream. No sugar. And it would be the most delicious, satisfying coffee you\'ve ever tasted? It would even be healthier?
Puroast has changed the game. Prepare to have your mind blown.
(Disclosure: I was provided product for review. I was not compensated in any way for this review. My opinions are my own, are honest, and are -sometimes- blunt.)
I\'m still in disbelief.
I remember my first taste of coffee - Grandma\'s kitchen (it always smelled like coffee). I was pretty young, and I was instantly turned off by the flavor. It was so bitter. After watching the \"adults\", though, I learned they added cream and sugar. I learned that if you added these things it turned that awful bitter liquid into an entirely different beverage...one that was kinda good! And boy did it wake you up!! So I ran with it.
Photo from \"Thehandthatfeeds.com\"
Little did I know...the coffee companies were counting on that learning experience.
We are taught that a \"regular\" coffee is with cream and sugar. On TV coffee is marketed with cream/sugar and in cafes, is served with these two condiments alongside it. When you order your coffee \"black\"...you get a funny look, like you\'re some kind of tough guy, while the \"extra/extra\" person is reasonable. It\'s madness.
Coffee is not meant to be this way.
Before we dive in, let\'s be clear: we\'re talking about COFFEE here - No, that machi-frappa-lata-thing is NOT coffee. It is a confection. And, likely, horrible for you.
Now - let me lay some knowledge on you: Roasters down in Latin America, by and large, don\'t drink the coffee we drink. They roast their own, and they roast it differently. For them, putting sugar or cream in coffee is sacrilege. No, it\'s not because they\'re used to the bitterness...it\'s because their coffee isn\'t bitter like ours. Their coffee is a labor of love, and it tastes like art. Puroast Coffee Co. is roasting their coffee like the growers do...and the difference is astonishing.
Can coffee really be that good?
Um...yes. I came across Puroast at an obstacle course race, and I tried a sample. It was the smoothest, most robust, most amazingly rich coffee I had ever tasted. I didn\'t even need sugar! I didn\'t figure out until afterwards...what I sampled was espresso. So then I tried their coffee.
The flavor was unreal.
As a matter of fact, I\'m drinking a cup of Dark French Roast as I type. What strikes me and amazes me with every cup is the distinct lack of that trademark bitterness that all coffee seems to have. Puroast coffee is just...impossibly smooth. It, of course, still tastes like coffee...but better. It\'s got this rich, deep, satisfying flavor...it made me fall in love with coffee again. I don\'t know how else to describe it...it\'s coffee...just...elevated. Pure. It is simply the best coffee I have ever tasted...and that\'s WITHOUT SUGAR. No additives! There\'s no terrible aftertaste, either. I have yet to find the \"gotcha\".
How is this possible?
It\'s all about the roast.
I chatted with the man in charge - Kerry Sachs...and between his explanations, the scientific study behind it, and other assorted research I did on my own...it makes sense.
The problem is...America is cheap.
All coffee starts out the same. Whether it comes from Columbia, Venezuela, Hawaii or Jamaica...all green coffee beans grow the same. You can\'t tell the difference until you roast them. The roasting process is where the magic happens.
By and large, the coffee we drink in the USA is all roasted in the same way - flash roasting. The beans are roasted in big batches using convection (direct heat), and it\'s all over in a matter of minutes (if that). Now, I\'m no scientist, so don\'t crucify me if this isn\'t 100% scientifically accurate, but it would seem that because of the way the heat is transferred to the bean, how short a time it takes, etc...certain acids are produced/released during this roasting process.
This acid production is a big factor in that bitter taste nearly all coffee has. The acid also contributes to what I\'m going to call \"coffee gut\"...a blanket term we\'ll use for all the various reflux/indigestion/\"grumbly stomach\" issues that arise from coffee consumption. Not only that, but the \"Maillard Reaction\" is not able to take place. This reaction is where much of the flavors and aromas of coffee are released. The result is a bitter, acidic coffee that lacks depth, richness, and the ability to stand up on its own without cream or sugar.
Presumably, coffee companies use this roasting method because it\'s fast and cheap. Welcome to America. This, however, is not how coffee was meant to be roasted.
This is where Puroast is different.
Puroast coffee is roasted the way coffee should be roasted - slowly and carefully, with love and respect for the bean.
Seriously, though. Puroast uses a different method - the way the growers themselves do it. Rather than heat directly to the beans, heat is spread across a cooking/roasting surface where the beans are continuously agitated for an even, thorough roast. This method is called \"conduction\". Again, I\'m not a scientist, or a cook, or a coffee roaster...so don\'t nitpick the details here...but you get the difference between methods, I\'m sure.
As a result of this roasting method, the result is a coffee that contains 70% less acid. Not only that, but in place of the acid...polyphenols are produced/released. The short explanation is...these are antioxidants. Additionally, the \"Maillard Reaction\" is able to fully take place.
So let me get this straight...
Not only does Puroast\'s method produce LESS ACID and release more aroma/flavor...helping the coffee taste amazing...but it produces more antioxidants...making it better for my health?
How did they figure this out?
Kerry was not always a coffee man. As a matter of fact...when this all started...he didn\'t even like coffee! In short...after living with coffee growers in Venezuela, he tried the coffee they roasted themselves and was taken aback by its smoothness, and the lack of bitterness. He learned their roasting methods before leaving, and eventually made the connection between taste, acidity, and roasting method. After some encouragement, he convinced a professor at UC Davis to do some real research...and the results proved it.
So it\'s probably crazy expensive
Nope.
So...why, then, do the major US companies have to do it the cheap way...and then...charge consumers the same price Puroast is charging? Hmmm...
What does this MEAN?
It MEANS that I\'ve got a 2 lb. box of raw sugar in the pantry that I\'m not going to need anymore. Again, in case you missed it...you don\'t need cream or sugar for this coffee. I can\'t be any more succinct than that. No. Sugar. Needed. Seriously, try it.
It MEANS that coffee, which already had health benefits... just became more healthy.
It MEANS that I can have coffee on race-day morning and not worry I\'ll have to find a port-o-potty mid-race.
IT MEANS that the coffee with all these benefits costs the same or less than the crap we\'ve been drinking all along.
Pinch me.
I know its tough to wrap your head around. You\'ll get there.
As a health nut, fitness fanatic, obstacle racer and marathoner...this excites me endlessly.
Rating: 5 stars. 5 sugar-free, delicious stars.
If you truly like COFFEE and you\'re drinking anything other than Puroast Coffee...you\'re either ignorant, don\'t care, or incredibly brand-loyal. Either way...you\'re wrong.
Your coffee mug deserves better. So do you. Run, don\'t walk. Go get Puroast.','Coffee...The Way It\'s MEANT To Be | Puroast Review','','inherit','closed','closed','','36-revision-v1','','','2017-01-08 10:45:52','2017-01-08 15:45:52','',36,'http://50.87.248.94/~sothisj4/36-revision-v1/',0,'revision','',0),(291,1,'2017-01-08 10:47:24','2017-01-08 15:47:24','Chocolate Designed For Fitness
Do I have your attention now?
Not all performance fuels are created equally...and nearly NONE of them are chocolate.
I am absolutely IN LOVE with Perfect Fuel Chocolate. The co-founders have taken a great idea, tested it, evolved it, and now? Well...
Somehow they\'ve taken chocolate to a place we\'ve always wanted it to go but never thought possible. Kids, it\'s time to fuel your day on chocolate. Let\'s talk \"how and why\" :)
(Disclaimer: I was provided product to review. I was not compensated in any way for this product review - my opinions are my own, not bought or sold.)
My inner child is doing backflips...
Fueling is important. This is a basic fact. Whether it\'s fueling for your day, for a workout, for a race/event/competition, or fueling your car...things don\'t happen if you don\'t fuel. There are a multitude of ways you can fuel...your car has 3 options, your body has about 3 million. It can be very difficult to choose, and after a while it gets a little boring...innovation can only go so far in the way of performance fuel. We have gels, gu\'s, gummy blocks, powders, pills and tablets oh my. Until Perfect Fuel.
Perfect Fuel has tapped into something downright magical here. For the longest time, chocolate has been our guilty pleasure, generally lumped in with candy as \"unhealthy\". Only relatively recently has it been shown that modest amounts of dark chocolate can have some health benefits. And then Perfect Fuel took it to the next level.
So what\'s the big idea?
As they say on their website - \"Perfect Fuel delivers convenient, clean, and delicious energy and nutrition for the active lifestyle with powerful and pure organic ingredients for a natural boost.\"
OK, that\'s great...but how exactly does this work?
First, what is it? What\'s in it?
Perfect Fuel Chocolate bites are small, half-ounce blocks of high quality dark chocolate blended with either American ginseng, chia seeds, or espresso. The ingredients list is literally five ingredients long: cacao, cacao butter, coconut palm sugar, American ginseng (or chia seeds/espresso), and vanilla bean. Everything is organic, and they even make mention that ingredients are Fair Trade compliant.
That means it\'s high quality. This isn\'t a Hershey bar, folks - this is worth your time and money. Given how deeply Co-Founder Nicolas cares about his baby, and given Co-Founder Miles\' time in the Peace Corp working with Cacao farmers...you can bet that they take a lot of care in sourcing and selecting their ingredients. This care, effort and attention to detail comes from a very genuine place, and it results in a superior product.
Nutrition? Health Benefits? This is chocolate...
Yes. Chocolate can be healthy, too.
Nutritionally speaking, you\'re getting between 72 and 85 calories per block (depending on variety), with quick carbs (for energy), healthy fats (that you need), just a hint of protein, and the nutritional benefits of ginseng, chia seeds, or espresso.
If you\'re not up-to-snuff on what, exactly, the health benefits of dark chocolate, ginseng, chia and espresso are...Nicolas and Miles do a darn good job of explaining it on PerfectFuel.com.
In short, dark chocolate (now being called a superfood by some) can help with stress, blood pressure, circulation and overall mood (would YOU be happier having chocolate?). Ginseng can help with physical endurance (hence its inclusion in version 1), stress, and enhancing brain function. Chia (a highly-regarded superfood) can positively affect hunger, exercise performance, and is a great source of vegan protein. Espresso? Well, our old friend coffee\'s energetic cousin can help with fat burning, physical performance, and (of coruse) energy.
For more detail, again, check out their site (there are links to articles and stuff).
Does it taste good?
You do understand it\'s chocolate, right?
In all seriousness, though, this stuff tastes delicious. The original flavor (ginseng) is excellent - it has the perfect bitterness of a good dark chocolate (70% dark) with just enough sweetness. It\'s also the most amazing creamy consistency...since it\'s not mucked up with all kinds of artificial ingredients and garbage, the quality cacao butter they use shines through. It melts in your mouth...however cheesy that may sound. It doesn\'t shatter when you bite it, but it\'s not like trying to gnaw on a brick either - they\'ve gotten the hardness just right - another nod, I\'m sure, to its purity.
The espresso flavor tastes like the best chocolate coffee you can imagine- the espresso/coffee flavor is present, and notable, but not overpowering...it\'s just right.
The CHIA FLAVOR...oh lord...it might be ousting the original ginseng as my new favorite. CALL ME CRAZY - but chia seeds have a flavor. The chia flavor twists itself up with the chocolate and the buttery smoothness and oh my if it isn\'t the most magical thing... (pardon me, I\'m drooling). If I could have one of these 3 times a day everyday...
Hey, it looks prettier now, too!
Aw shucks, thanks for noticing. The form factor has changed a bit from version 1 to version 2 - greatly improved, if you ask me (see photo above). It\'s now a little thinner, a little wider, and (I think) a little easier to eat than before. The packaging is also visually appealing and easy to navigate. Each bite is individually wrapped, and you can get it in pouches of 6 or boxes of 20. Tough to get people to buy into your product if it\'s not eye-catching, so glad they nailed that one (with or without a wrapper)!
OK, bottom line...how much and is this worth my time/money?
Not much, and \"Um, have you been paying attention?\"
Whether you get a pouch of 6 or box of 20 cost here breaks down to an average of about $1.85 per piece. That\'s not much more than competing performance fuels...and what you\'re getting is of a much higher quality and a much better purity.
Is this EXACTLY the same as a gel? No. Is this something that\'s practical to take with you in a race and eat on the course? Probably not (it\'d melt). What this IS is an excellent fuel to have before that race, before your workout/run/whatever, to start your day, as an afternoon pick-me-up, or as a HEALTHY option when you just have to satisfy your sweet tooth.
I could not recommend this product more. Next time I see Nicolas and Miles...I might freaking hug them. Go to www.PerfectFuel.com if you\'d like to get your own.
Rating: 5 stars. 5 stars all day long. I\'d give it an unofficial 6th if that wasn\'t cheating.
Bottom line? It\'s freaking CHOCOLATE. And it\'s good for you. Why aren\'t you eating a piece right now?','The Athlete\'s Willy Wonka - Perfect Fuel Review','','inherit','closed','closed','','37-revision-v1','','','2017-01-08 10:47:24','2017-01-08 15:47:24','',37,'http://50.87.248.94/~sothisj4/37-revision-v1/',0,'revision','',0),(292,1,'2017-01-08 10:47:54','2017-01-08 15:47:54','They say The Marathon changes you.
Just over three weeks ago I finished my first marathon. 26.2 miles. For 5 hours, 12 minutes and 5 seconds I ran, jogged, walked, and struggled. But in the end, I crossed that finish line. I finished. And at the finish line...I wasn\'t really sure what to feel. Finishing that marathon...achieving such a feat..it really made me take a hard look at where I\'m at and how far I\'ve come.
The Marathon did change me...and the nugget of knowledge I gained? It\'s one I will never let go of.
It\'s amazing to realize what you can accomplish in just two years. Really...March 2013 I \"went for a run\" for the very first time ever - 3.25 miles...it hurt...and now...just over two years later...I finished my first MARATHON. 26.2 miles...and I felt fine.
It\'s...incomprehensible.
Or is it? I\'ve said it a million times and I\'ll say it a million more...it\'s truly amazing what the human body will do if you give it enough time, training, and fuel. There are people that successfully run Iron Man triathlons - they cover 140.6 miles swimming, biking, and running. There are people who run ultramarathons covering as much as 100 miles (maybe even more!) ON FOOT. There are countless examples, but the lesson is the same:
Your body will go the distance.
Despite what you may feel right now, your body will do it. Your body yearns for the challenge. It wants to be treated well, maintained, trained, fed the right foods and asked to move in ways you might not have moved in a very long time. If you train and fuel correctly your body can and will do what you will ask it.
And so it becomes a mental game. Do you have the heart, the spirit, and the mental toughness to outlast the forces that are working against you? In The Marathon you\'ve got 26.2 miles of unforgiving pavement and the forces of Nature - sun, wind, heat, humidity, cold, rain...you\'re battling the Earth itself to achieve your victory (and as far as I\'m concerned there is nothing more pure).
But what about in your own journey?
On a daily basis, you fight against much more. Self-esteem. Peer-pressure. The fact that healthy food and gym memberships are SO expensive, but that McBurger with fries is just $2.99 and hey, my favorite show is on!
You\'ve got to win the fight. It\'s life or death. Battle back and say \"NO, it\'s NOT ok to just sit there and rot on the couch.\"
\"NO, I WILL invest in myself...because a gym membership now costs a lot less than my medical bills will later. If I eat out one less time a month...there\'s my dues! I shouldn\'t even be having that platter of nachos anyway.\"
\"NO, you will NOT make me feel stupid for going to the gym when I weigh 300 lbs...because I\'ve got news for you pal, I\'m NOT going to weigh 300 lbs for much longer...and won\'t you look silly when I\'ve got a 6-pack and you\'re still rockin\' the \'dad bod\'.\"
The Marathon taught me a lot of things about myself I never expected to learn...but quite possibly the most important thing I learned...is that there truly is no limit. It\'s something I\'ve believed for a long time, but there was a nagging suspicion somewhere in the back of my mind that there was, in fact, a ceiling...albeit a high one...and eventually...you would find it.
But now it\'s been made crystal clear to me: there is no ceiling. There truly is NO limit to what you can achieve. As long as you set your goal, make a plan, train, fuel, and believe...you really can achieve anything. It might be hard to believe right now, sitting where you\'re sitting...but I was sitting in a place very similar not too long ago...
Don\'t lose faith in yourself. You can do it. Whatever \"it\" is.','The Marathon','','inherit','closed','closed','','38-revision-v1','','','2017-01-08 10:47:54','2017-01-08 15:47:54','',38,'http://50.87.248.94/~sothisj4/38-revision-v1/',0,'revision','',0),(293,1,'2017-01-08 10:48:18','2017-01-08 15:48:18','\"When something bad happens, you have three choices.
![](\"http://1.bp.blogspot.com/-cUQ_l28FrUM/VQn_JivmPCI/AAAAAAAAXj0/4BbCSN1s9mw/s1600/modified%2Bbattlefrog.jpg\")
You can let it define you, let it destroy you, or you can let it strengthen you.\"
Something interesting is happening in the OCR world right now: BattleFrog (a reportedly fantastic obstacle race series born just a year ago) is now implementing MAJOR changes to the rest of their schedule for 2015 as well as to their format in general.
What will ultimately be the death or rebirth of BattleFrog as an OCR series is unfolding right now before our eyes. So what\'s involved? What\'s at stake? How will this affect BattleFrog, it\'s participants & staff, and the OCR scene as a whole? And why are people so damn mad?
Now that the dust is beginning to settle...let\'s take a look.
BattleFrog brought something refreshing to OCR.
They weren\'t all about messing with your head. They weren\'t trying to be the One True Obstacle Race. They weren\'t come-get-muddy-have-a-beer-and-wear-fuzzy-hats. BattleFrog was about one thing - being the best obstacle race they could be.
How did they go about that?
They tried to cover all the bases.
![](\"http://4.bp.blogspot.com/-j0yOPVNFZTw/VQouuyYLfCI/AAAAAAAAXko/kHqwNk2QMyk/s1600/LegendsInTheMaking_BF.jpg\")
-They aimed to cater to everyone with different length/difficulty courses (including shorties for the kids!). They also offered both Saturday and Sunday races at all of their events. Even Spartan Race doesn\'t always do that. (they did cut that partway through last year)
-They executed well - US Navy SEALS design their courses and they have staff that takes their jobs seriously.
-According to all accounts thus far - they put on one hell of a race.
-There are live SEAL demonstrations on event day. Why? Because #America.
-They played well with others (something I wish Spartan would learn how to do) as part of the #OCRUnited movement.
-They even cross-promoted another Navy SEAL-designed event - The BoneFrog Challenge. Fun fact, they also made sure their event dates didn\'t conflict with BoneFrog\'s dates. Show me another OCR that cares enough to do that.
By all accounts...they were doing it right.
So what happened?
They made some major changes within the last few weeks.
For one, the Sunday races were dropped from the schedule. Across the board. After their Houston event (happening March 28th) this is official, meaning no BattleFrog events after March are happening on Sundays this year.
![](\"http://4.bp.blogspot.com/-Ao5HjmWCmmY/VQostDopURI/AAAAAAAAXkE/gS0-K0u3sME/s1600/battlefrog-pittsburgh-map.jpg\")
An equally major change...The race format was altered substantially. Originally, BattleFrog offered the title 15K \"BattleFrog\" course and the 5K \"BullFrog\" course for adults. There were also the 1 Mile \"BullFrog\" and 400m \"Tadpole\" races for kids. Yes, that means four separate courses per event location. There was also the \"BattleFrog Extreme\" for those looking for an ultra-marathon-like challenge - Do one lap of the 15K then as many laps of the 5K course as you could. Elites would participate in the 15K course as the earliest waves of the day (as is customary in any OCR).
Why the changes, anyway?
I think it\'s easy enough to figure out, but some \"inside rumblings\" go a long way to confirm it - sustainability and cost.
Sunday races: As I gathered from posts on MudRunGuide.com and ObstacleRacingMedia...there weren\'t enough registrants last year to warrant Sunday events, and there weren\'t enough this year so far either. With too few registrants, it just wasn\'t financially justifiable to have Sunday events. OK, easy enough.
The race format itself: A new 8K course will replace both the 15K and 5K...this one\'s a mixed bag. Cost - Having two separate courses with their own separate obstacles is significantly more costly than having one course.
Sustainability/Location - It can be a bit challenging, as we in the Northeast have learned, to find a venue that can accommodate an Obstacle Course Race. It can be even more challenging to find a venue for a longer-format course (over 5 miles). With BattleFrog moving down to an 8K format it will be easier for them to find more venues much closer to major metropolitan races.
What does this mean for the future of BattleFrog? If all goes well...more (and better) locations at a lower cost? That\'s easy...more BattleFrog.
![](\"http://3.bp.blogspot.com/-aOt92SnPQug/VQotLnZsOmI/AAAAAAAAXkM/DCZ92qLtBDY/s1600/10269541_765231210161710_4975062894693287738_n.jpg\")
But of course, people are pissed
There were a plethora of things people were angry about, mainly centering on how they\'re mad what they had is now gone and they\'re not inconvenienced. All the complaints are things that will either be what BattleFrog is remembered for (if they go down in flames) or or that people will totally forget and get over (if they have a successful year).
The Field Team was at least temporarily angry as well - many of them felt unfairly dropped into bad situations, having publicized races and convinced friends, neighbors, and co-workers to register for something that was now gone. That has, at this point, mostly been quelled.
How did BattleFrog handle these changes?
![](\"http://1.bp.blogspot.com/-h707ArfAKjI/VQounjBcQ-I/AAAAAAAAXkg/6-GrEUUAG9k/s1600/80Percent_BF.jpg\")
There was an AWFUL lot of frustration and questions... in the beginning anyway. As word of the Sunday eliminations...then 8K format change...slowly appeared online...BattleFrog\'s Field Team (brand advocates who publicize the races) took to their private communication channels like hyenas attacking a carcass. I have to give MAJOR kudos to Travis Ketcham, the Field Team Director - on a regular basis he handles an incredible volume of questions and demands from the Field Team with impressive professionalism and care...this situation was 10x worse than normal.
Once official word from BattleFrog HQ was released, however, staff members took to social media to ensure they would follow through on promises made, including:
-Those who had registered for Sunday races were offered full refunds or transfers to Saturday events
-Those who had registered for the 15K course were offered a number of options, including refund options
-Those who had bought a season pass are being given a 50% refund
(BattleFrog has hinted that they may also take some case-by-case situations too)
So what now?
This could go one of two ways:
1.) this pisses off a lot of people, things don\'t go as planned, HQ can\'t handle it and they slowly go down the tubes and die.
2.) BattleFrog HQ handles this like a champ, they put on some excellent races, and people get over their pissed-off-ness.
![](\"http://1.bp.blogspot.com/-s-kCHluR9uc/VQouG0gJbnI/AAAAAAAAXkY/2FGQ7FmC99U/s1600/NothingGreat_ComesEasy.jpg\")
Honestly...I think BattleFrog is going to be just fine. They have proven so far that they mean business and know how to put on an event. They handle themselves well and they know how to make people happy. They made sure to get their sh!t together before opening their mouths...even to their Field Team. They\'re also exercising a level of honesty, character & accountability that we don\'t often see in terms of accommodations for race cancellations/refunds. They want people to be happy and come back.
A Field Team member said it best - chalk this up to growing pains.
One thing, at this point, is clear: For BattleFrog...this is either the beginning of the end or the end of the beginning. Time will tell.
![](\"http://2.bp.blogspot.com/-6FaEHhTgaRQ/VQo1orJqkYI/AAAAAAAAXk4/AMGCEaUT3nU/s1600/updated%2BBFNE%2Bflyer.jpg\")
If you are interested in participating in the new 8K format, I offer you my own modified flyer for the New England event - July 25th 2015. Be your own judge and see for yourself what BattleFrog has to offer.
What do YOU think of the changes made to BattleFrog\'s 2015 schedule & format? Let\'s hear it!','Battlefrog\'s (Literal) \"Make Or Break\" Moment','','inherit','closed','closed','','41-revision-v1','','','2017-01-08 10:48:18','2017-01-08 15:48:18','',41,'http://50.87.248.94/~sothisj4/41-revision-v1/',0,'revision','',0),(294,1,'2017-01-08 10:48:41','2017-01-08 15:48:41','So, by now it\'s no secret that I overloaded myself this past summer. So many people believed in me and my message that I was inundated with opportunities to get out there and show people you can do it. Now that my wedding, the summer, and my race season is over, it\'s time to catch up. This is the first of many long-overdue race recaps and product reviews from the past year.
TODAY...I\'m stoked. TODAY I revisit a GREAT obstacle race. My wife\'s very first OCR...
BOLDRDASH ON THE BEACH!
BoldrDash On The Beach was a GREAT OCR!
Boldrdash was a great example of what a top notch local race can be. Any Joe out there can put on a decent 5K road race, but it takes a special kind of Race Director to organize a great local obstacle race - Lynn Hall of BoldrDash has done just that.
Let me start by saying I\'m 10x as happy that this OCR was as good as it was because it was my wife\'s first obstacle race. We both had a great time, ever since running she understands the sport and my obsession with it, and she was encouraged to run more! I\'m sure she wasn\'t the only first-timer out there and I\'m sure their experience was similar. That said...my rating (how the rating works):
Pre-Race: 10/10
Race-Day: 10/10
The Course: 9/10
Support/Swag: 9/10
Post-Race: 9/10
Overall: 47/50 - A solid \"A\" rating!
From sign-up to show-up to climb-up to clean-up, BoldrDash on the Beach just does it right. This is an excellent Obstacle Course Race for the whole family - participants of all ages and skill levels will have fun here, find a challenge, and be able to succeed - even the kids! Is this a back-breaking extreme-endurance challenge like The Beast? No. It\'s not trying to be and it doesn\'t need to be. It\'s everything it\'s advertised to be and more, and you certainly won\'t regret signing up.
So let\'s break that down:
Pre-Race: 10
BoldrDash really just knocks it out of the park in the pre-race department. I mean, damn, look at that! OUTSTANDING! Nevermind giving you a registration confirmation & a pre-race info packet...BoldrDash takes it 10 steps beyond. Lynn really makes sure to keep you up-to-date on everything that\'s happening as soon as it happens.
Not only that, there\'s plenty offered to participants free of charge before race-day. How do you find out? All those pre-race emails are full-fledged newsletters complete with events, news, and community updates. Packet pick-up? Child\'s play. BoldrDash kicks it into overdrive working with their sponsors/vendors/partners offering injury prevention clinics, free workouts, and community outreach events. BoldrDash has your pre-race needs covered. You\'ll feel like part of the family by the time race day hits.
Race-Day: 10
SPEAKING OF RACE DAY...they\'ve got that on lock-down too. There was ample parking (which was FREE, by the way), and we were easily able to find a comfy spot and finish getting our gear on in the parking lot. Parking was pretty darn close to the festival/registration area, and it wasn\'t very challenging to see where we needed to go. Waiting in line for packets, t-shirt, port-o-john and marking station were all a breeze, and there was more than plenty of room to hang out, stretch, and prepare. From there, starting corral was super easy to spot - with an L.E.D. timing clock right there it was pretty darn hard to miss your start time, too.
The Course: 9
The course was AWESOME. I have to say, a beach OCR sounds pretty daunting...sand is awful to run on, but man...that view! Also, the sand wasn\'t as bad as I had expected - it was more of a 3 mile long obstacle! The actual obstacles were great; very well-constructed and challenging, but not impossible. There was certainly your typical OCR fare - wall climbs, over-unders, etc, but BoldrDash had plenty of unique offerings! Water carries straight from the ocean, a quarter-mile walk/run/climb/crawl along the jetty (tricky!) a couple of surprisingly-challenging balance obstacles and an inverted wall harder than Spartan Race\'s really made this OCR stand out to me.
There were two reasons this category didn\'t get full marks, and they\'re relatively minor. 1.) There were a couple of points where we were confused on where to go and there either wasn\'t clear marking or a volunteer readily available to point you in the right direction. A simple sign with an arrow would\'ve sufficed. 2.) There was some back-up at the water carry - a temporary shortage of men\'s buckets (women had smaller buckets) left my wife waiting a bit for me to finish the obstacle. Overall, though - the course was very well thought out, well-built, not impossible (read: discouraging) and most of all...FUN!
Support/Swag: 9
I sometimes feel like a spoiled brat rating this category, but the fact of the matter is...swag can be a deciding (or at least major) factor in race choice for many people, and that\'s totally their right. Can you blame someone for wanting something memorable to take home to celebrate their accomplishment? I\'ll admit, I\'ve picked one half-marathon over another before because it had a better medal/shirt. That said: The BoldrDash t-shirt is kickass, and (*spoiled brat*) the medal is kind of average. Know what, though? That\'s ok.
As far as \"support\" goes - BoldrDash did pretty darn good. There were a TON of volunteers on-course and in the festival area. Many of them were JROTC, and I love that Lynn / BoldrDash gave them the opportunity to help out (and probably get some service hours in?). There were also plenty of spectators and \"other\" volunteers throughout to cheer you on and help with morale! The volunteers were, overall, very knowledgeable, very helpful, and very friendly (except the \"tough guys\" at some obstacles, but they were just playing their role). There were maybe a couple of volunteers throughout our experience who seemed a little lost/confused...but that\'ll happen.
There was a whole med trailer on-site, ATV\'s rolling along the course (including Lynn herself!), plenty of water and, of course, ample port-o-johns available. They just plain had it covered across the board!
Post-Race: 9
Nailed it. Seriously...a veritable mountain of KIND bars of every flavor plus Hint water and plain water available literally steps away from the finish chute. From there, the festival began. I don\'t know that it really felt like a festival, but that could just be because all the little pop-up canopies were spaced so far apart. The free foam-rolling/KT Taping was available, Zico coconut water was there, etc. It was a decent little festival.
Bummer of the day - no alcohol allowed as Scarborough Beach is RI State property. However, this didn\'t stop BoldrDash - they worked out a deal with a place about 5 minutes away to offer all participants a free beer! AWESOME! Downer that we couldn\'t have it right there at the finish, but I certainly appreciate that they still made it happen.
Overall Impression -
What a great experience. Megan and I really had a blast - it was a great experience for her and I loved seeing her \"get it\" as we went along the course. We loved it so much and talked it up so much that my mom\'s gonna go for it this year and is even recruiting a friend! It\'ll be her first OCR too! Great for the whole family, too - There\'s the 5K course (with elite heats available for those seeking a challenge), and a kids race too. Make a day out of it!
Important Note:
This year\'s BoldrDash on the Beach is Saturday/Sunday May 2nd/3rd - THERE\'S STILL TIME TO REGISTER!!! Which, by the way, I highly recommend you do! As with most OCR\'s, the longer you wait, the more expensive it is. Tomorrow (March 6th) at midnight the price will jump up!
So, if you think this is a race you want to do, register ASAP, preferably before midnight 3/6/15! Use this link to register. Hopefully I\'ll see you there :)
#RaceLocal','Looking Back - BoldrDash on the Beach','','inherit','closed','closed','','43-revision-v1','','','2017-01-08 10:48:41','2017-01-08 15:48:41','',43,'http://50.87.248.94/~sothisj4/43-revision-v1/',0,'revision','',0),(295,1,'2017-01-08 10:49:57','2017-01-08 15:49:57','I Have Lost My Way.
I\'ve been lost, wandering, and floundering nutritionally and in my fitness since just before my wedding last August. Going on 6 months now. 3 months of flat-out not working out, and 3 months of trying and failing to stick with a program. Nothing has stuck. I feel lost.
This is not a new feeling for me, and I don\'t like how the rest of the story goes. I know there are others, probably some people reading this, who are in the same boat - forward progress has come to a complete halt, or maybe never began in the first place. Eventually everyone will hit a plateau, or flounder, or get lost, or fall off the wagon...the trick is centering yourself and getting back on track.
Fortunately, I know how to stop this and right the ship. I\'m not going to allow myself to go back over 200 lbs.
It\'s time to go back to basics.
So what exactly are those \"basics\"? Is there some magic fix for this situation? Sure there is. Strap in, this is gonna be a doozie (the revelation AND this blog post) -
Proper Nutrition and Exercise
There, I said it. And let\'s be honest - you knew I was going to. The basics: Proper Nutrition and Exercise. It kind of is magic how well it works. Eating the right amount of the right stuff will do the trick, and getting some exercise will help the process - it\'s that easy and that complicated.
So where do I even begin? How do I figure out what \"the right amount\" and the \"right stuff\" is?
Step 1: What is your goal?
You have to know where you\'re going before you can figure out how to get there. We\'ll keep it simple right now and lump all your possible goals into three categories: do you want to gain weight (build muscle), lose weight (burn fat) or maintain (stay the same)?
Step 2: How much should I eat?
This is the deceptively hard part. How many calories do you think you should be eating? You might be shocked by the answer.
Process:
A. Figure out your BMR - B. Figure out your \"Maintenance Number\" - C. Figure out your target calories
Part A.) BMR is your \"Basal Metabolic Rate\" - it\'s how many calories you burn simply existing...y\'know, like, comatose. There are several formulas you can use to figure this out...I prefer the Mifflin - St. Jeor (and a recent ADA study found it to be the most accurate).
W = weight in kilograms
(weight (lbs) / 2.2) =weight in kg
H = height in centimeters
(inches x 2.54) = height in cm
A = age in years
Men
(10 x W) + (6.25 x H) - (5 x A) + 5 = BMR
Women
(10 x W) + (6.25 x H) - (5 x A) - 161 = BMR
Save this number - you\'re going to need it in a minute.
Part B.) How active are you?
Some people sit at a desk all day and some people are constantly moving - how active you are VERY MUCH affects how much you should eat in a day. Multiply your BMR by whichever of the following applies to you:
BMR x 1.2 - Sedentary (Desk job - sit around a lot)
BMR x 1.3 or 1.4 - Light Activity (light activity job...walking a bit)
BMR x 1.5 or 1.6 - Moderate Activity (waitress or other \"moving\" job)
BMR x 1.7 or 1.8 - High Activity (physically demanding lifestyle)
BMR x 1.9, 2.0, 2.1 or 2.2 - Extreme Activity (VERY Active physicaly-engaging job/Professional Athlete)
The result is the number of calories you must eat to stay exactly where you are: your \"maintenance calories\".
Part C.) Factor in your goal - lose, maintain, or gain.
Earlier, in Part A, what did you decide was your goal? Lose weight (burn fat), gain weight (build muscle mass) or maintain (stay the same)? If you said \"maintain\", then the \"maintenance calories\" number we just figured out is your number.
If you want to lose weight: Generally, consuming 80% of your \"maintenance calories\" will lead you to a 1 lb/week weight loss. If you\'ve got a LOT to lose, you can safely go to about 60% of your maintenance calories for a 2 lb/week loss - this is the absolute MINIMUM amount of calories you should eat.
If you eat too little you are not doing yourself any favors - your body can go into \"survival mode\", afraid it will never receive food again, and store away a lot of what you give it as fat.
The absolute minimum calories you should ever eat, REGARDLESS of the above calculations, are below - NEVER go below these numbers. If your calculations try to take you lower, stop here.
1200 - women | 1500 - men
Want to GAIN weight? - Instead of subtracting 20% or 40% from your \"maintenance calories\"...ADD 20% or 40%. This should be roughly a 500 or 1000 calorie addition. Adding much more than that won\'t result in muscle gain...just fat.
Step 3: What should I eat?
This, too, will depend on your goals. The general guideline is \"eat clean\" and eliminate the junk. You can try doing this in 2 stages so it\'s not such a shock to the system:
Stage 1 - Avoid fried foods, fast food, and soda, limit refined (white) sugar.
Stage 2 - Eliminate white sugar & limit artificial sweeteners (raw turbinado cane sugar is ok), try to do brown/wild rice & whole grain bread/pasta instead of white. Stick to lean meats (chicken, fish, lean beef, turkey, etc).
Macro-nutrient ratios are important too! - Everything you eat is made up of 3 \"macro nutrients\" - Protein, Carbohydrates, & Fat. Make sure that these are balanced in the correct ratio and you\'ll do a lot to help yourself. GENERALLY, for fat loss, I like to stick with 50% protein, 30% carb, 20% fat. If you\'re trying to gain weight or doing some sort of athletic performance, you\'ll probably need more carbs (we\'ll cover macros in more detail another day).
Step 4: When should I eat?
This is really up to you, though I DO have some guidelines:
1.) ALWAYS eat breakfast
Breakfast really IS the most important meal of the day - it starts the fire and kicks your metabolism into gear. Make it count, have a couple hundred calories...take the early opportunity and throw some carbs on the fire!
2.) The Carb/Protein sliding scale
Short answer - Eat the majority of your carbs early in the day when your body needs the fuel for the fire, less carbs as the day goes on. More on this another day.
3.) Smaller, more frequent meals
Again, think of your metabolism like a fire - dumping a big pile of wood on the fire all at once makes it slow down and work through that big pile. If, every so often, you throw a little wood on the fire it will flare up and burn steady, shredding everything you throw at it.
4.) Spread it out
I trained myself to eat every 2 hours, and I continue that for as long as I\'m awake. Think about it - the longer you\'re awake - the more you\'re doing - the more fuel you need. My last meal is generally 2 (maybe 3) hours before bed. Coupled with the smaller/more frequent meal idea...this is a recipe for success.
Step 5: Exercise - and eat what you burn!
Getting your nutrition in line is 80% of the battle, but exercising is important too! Exercise is a good way to (obviously) burn more calories, build some muscle, look (and feel) better, and just generally be healthier. It helps you really take charge of your health and get your fitness super-charged!
Everyone has different needs - some people don\'t want to work out in a gym for whatever reason (maybe you\'re not a self-starter, need constant hand-holding, and can\'t afford a personal trainer 6 days a week). Some people CANNOT work out at home (distractions, lack of motivation, etc). Whatever your needs/desires, there IS an option out there for you! Maybe I can even help (and I\'d be happy to!)! Regardless of the path you choose...one of the most important things to remember...
EAT THE CALORIES YOU BURN IN YOUR WORKOUT!
Yes, in order to lose weight you need to burn more calories than you take in. However...you\'re already doing that by doing all that math you did earlier in this post! It is crucial that you add the calories burned in a workout to your target calories for the day.
How do you figure out how many calories you burned? Most cardio equipment can give you a good estimate or you could invest in a wearable heart rate monitor (I recommend doing that). If you\'re looking for guidance/recommendations feel free to comment on this post. So what\'s the bottom line here?
Exercise & Proper Nutrition Are The \"Basics\" That Will Make It Happen!
If you don\'t see the scale move...don\'t get discouraged...remember - that number isn\'t the only one that means something. If you\'d like a little help/guidance feel free to email me (Darrell@SoTHISIsFitness.com) or leave a comment on this post.
Disclaimer: I am not a nutritionist/registered dietitian or doctor - I have simply gone to the school of hard knocks. I have learned this through my own independent research, peer interaction, and trial/error.','Back To Basics','','inherit','closed','closed','','44-revision-v1','','','2017-01-08 10:49:57','2017-01-08 15:49:57','',44,'http://50.87.248.94/~sothisj4/44-revision-v1/',0,'revision','',0),(296,1,'2017-01-08 10:50:24','2017-01-08 15:50:24','Sometimes it seems that no matter how hard we try and how well we plan...It simply doesn\'t matter.
If the universe has decided it\'s going to flip your day upside-down...guess what. That\'s it. And that\'s precisely what has happened this past month here in good ol\' New England.
Massachusetts has had a \"historic amount\" of snowfall since late January. So far, something like 5 feet has been dumped on the city of Boston, with the rest of the state seeing similarly devastating snowfall. We live in New England...snow is not show-stopping. This, however, is a bit much.
So much, in fact, that it\'s completely thrown off both normal life and marathon training...for me AND others...But this isn\'t the first time somebody\'s plans have ever gotten thrown off.
Today\'s theme? Adapt or die.
Planning is CRUCIAL.
I\'ve said it before and I\'ll say it again - Planning is absolutely CRITICAL to success. The bigger the goal, the more important the plan. EXAMPLE: I decided, 9.5 weeks prior, that it would be a great idea to run a marathon. Given the immense task ahead of me, it would literally only be possible if I planned well and followed that plan. I mean...I was basically going couch to marathon and banking on muscle memory to get me halfway there.
Having a plan, I find, is ALWAYS important for me. I have to have a schedule, a plan, a timeline...I have to have that plan so I have something to stick to. Without it...it\'s so easy to just...not.
\"The best laid plans of mice and men oft\'n go awry\"-
Whatever the reason, sometimes things just don\'t work out how we plan. Honestly, it\'s inevitable. This...however...I did not see coming.
SERIOUSLY?
Just shy of 5 feet of snow...in just over 2 weeks.
That much snow in that short a period of time is a snow-removal nightmare. Town, City, and privately contracted snow removal \"troops\" have had a hell of a time dealing with it all. It was just...so much so fast... And ever since that last blizzard...
We\'re running out of room to put the snow.
The snowpiles and snowbanks are enormous. If you don\'t live in New England or, I don\'t know...on a mountain somewhere...you probably can\'t comprehend quite how large some of these snow piles really are. Schools were closed for a full week, some towns even slightly longer!
Why?
If we don\'t have room for the SNOW...well, trickle-down effect that ends with lack of safe places to walk and run. In many places there STILL aren\'t sidewalks. Where there ARE...they often ice up due to the near-constant sub-freezing temperatures. Some days it\'s even single-digit/sub-zero!
All of that has made running outdoors damn near impossible most days. But do we give up? No.
Adapt or die.
Things aren\'t always going to work out how we plan. Hell, we\'re lucky if it works out like that 50% of the time. If we just give up whenever things don\'t go quite right we will never get anywhere...and I\'d still be 300 lbs. ADAPT. Know what that means?
Figure it out.
Can\'t run outside? Hit the treadmill. Yeah, not the most attractive option, but hey, at least you\'re still running. The same goes for whatever your plan was. Sick kid and can\'t get to the gym? Do a bodyweight workout at home. Hitting a plateau? Make a change to your workout or nutrition.
There is always an answer. There is always an alternate way to achieve your goal. Giving up and throwing in the towel is never the way to go.
I was SUPPOSED to be running a 10 mile road race tomorrow as my last \"big\" training effort before the marathon next weekend...
Aaaaaaand it\'s postponed. Excellent.
Fine, Universe, I\'ll adapt.
So instead, I\'m going to do 10 miles outside TODAY, before the snow hits.
FINE.
So I\'ll just hit the damn treadmill. Just try and stop THAT.','Best Laid Plans','','inherit','closed','closed','','45-revision-v1','','','2017-01-08 10:50:24','2017-01-08 15:50:24','',45,'http://50.87.248.94/~sothisj4/45-revision-v1/',0,'revision','',0),(297,1,'2017-01-08 10:50:50','2017-01-08 15:50:50','There have been A LOT of mornings lately where I\'ve woken up and asked myself \"Why?\", \"what was I thinking?\", etc.
Most mornings, I simply don\'t want to get out of bed. Most mornings I\'m seriously questioning my decisions. To train for a winter marathon...to train for a marathon period... to work out 6 days a week...
This isn\'t the first time I\'ve questioned myself like this though...and the answer is usually the same every time.
WHY?
WHY on God\'s green earth would I choose to put myself through this? I have a perfectly good couch to sit on, lots of tv/movies to watch, games to play, and books to read. I don\'t need to work out 6 days a week...I CERTAINLY don\'t need to train for a freaking MARATHON...in the winter...in half the time people normally train...
Something must be wrong with me.
I mean, how can there NOT be? Every time I reach my goal...every time I achieve a new height...I just push right past and keep going higher.
Shouldn\'t I be satisfied?
Shouldn\'t we all be satisfied? I have lots of friends who have (I think I said this recently) had some great achievements lately. They\'ve lost a ton of weight, they ran their first 5K! Shouldn\'t that be it? I mean, they thought they\'d never run a 5K...and they finally checked that off the list. WHY are we still going...and pushing...and refusing to be satisfied? Aren\'t we done? Pack it up and go home? Did what we came here to do?
No.
If that were the case, we wouldn\'t have cars. Or planes. Or freaking bikes. Walking was enough, why push it and figure out how to go farther, higher, or faster?
We must continue to challenge ourselves. We owe it to ourselves. We deserve more. Why should we settle for mediocrity? If you have the drive, determination, and motivation to get where you are now, why wouldn\'t you reach for that next level of achievement?\"Work like there is someone working twenty-four hours a day to take it all away from you\" - Mark Cuban
You must be hungry for success. You must believe that you have not yet reached the mountain-top. This is one of those cheesy quotes, but your desire for success must be greater than your fear of failure.
I could go on for days.
The bottom line here is that the moment you stop trying and settle for where you\'re at is the moment you have given up. It\'s the moment where you forfeit all the hard work you\'ve put in and begin to backslide into mediocrity. And y\'know what? You deserve more than that. You were meant for more than that.
Always reach higher.','Why?','','inherit','closed','closed','','46-revision-v1','','','2017-01-08 10:50:50','2017-01-08 15:50:50','',46,'http://50.87.248.94/~sothisj4/46-revision-v1/',0,'revision','',0),(298,1,'2017-01-08 10:51:34','2017-01-08 15:51:34','Wow.
The Year Of The Conqueror indeed...
So I\'m beginning 2015 in the most epic of fashions...running my first marathon -the Hyannis Marathon - February 22nd 2015. I\'ve run a lot of races this year...but most of them happened pre-injury while I was in my physical peak. On its own, a marathon would be hard enough...But Now...now I\'m out of practice and have lost some of my endurance and speed.
It\'s gonna take a lot to be ready for this thing with just 9 weeks to train. But it can be done. And if I can do it...hell, ANYONE can. (Not that I\'d advise that...)
So how, exactly, do I envision this being possible?
In Order To Succeed At Anything...
planning is essential. I said it in The Year Of The Conqueror and I\'ll say it again...planning is essential. I DO have a plan, and for the last 3 weeks I\'ve been (mostly) sticking to it. Moving forward... I\'m going to have to be a lot better about making time for each day\'s workout...
In figuring out my plan I used a little Google-Fu to see what was out there for training plans. I ended up finding out...the shortest widely-available training plans were generally 18 weeks. Oh, good... that means my 9 weeks must be highly advisable...but regardless...
A Plan Is Necessary.
And I figured one out.
Essentially I did a modified Hal Higdon Novice 2 program. I took the Hal Higdon program (a very highly-regarded, successful program) and chopped it down from 18 weeks to 9. I cut out the early weeks where distance builds and progressed the middle weeks a bit faster.
It\'s not all about the mileage though-
Stretch and flexibility are hugely important for runners...ESPECIALLY distance runners. I added the (strongly recommended) option for Friday\'s rest day to instead be stretch or yoga. Stretch vs. Yoga, how long or what style...that\'s all dependent on how I feel that particular Friday. Either way...again...I STRONGLY recommend a whole day be dedicated to this.
Runners can lift too, y\'know...
Runners NEED to strength-train! It\'s unfortunate how many runners don\'t realize this, but it REALLY is important. Some low-weight high-rep strength-training is important to help build up leg strength for those long runs. Another area most runners don\'t think of - Core. Your core is stabilizing you throughout your run...it would be in your best interests to strengthen it to better handle the load. Your upper body is important too - your arms swing to help keep your momentum, balance, and stride in line - 26 miles is a long way to keep that swinging going. To this end I added in a light leg day and core work on Tuesdays and an upper body strength circuit on Thursdays.
Rest is not laziness -
It\'s actually REALLY important! Your body needs time to recover from all the hard work you\'re asking it to do. It may seem like a wasted day or laziness...but trust me...it isn\'t.
In the end, I\'m convinced you can run forever...
I follow a lot of people that run ultra-marathons...and I\'ve picked up on something. As long as you\'re putting in the work and doing endurance training...You can reach the point where you can run ANY distance. The key is...the farther you go, the slower your pace. Sure, I can do a 7:30 min/mile pace in a 5K...but when I\'m running 26.2 miles I\'m shooting for 10:00 - 10:30 min/mile. As long as you do a complete training program and figure out the right pace, you\'re golden. (Supplementing properly helps too - handy that Cape Cod Nutrition Corner is my sponsor for this race!)
Don\'t worry...you\'ll finish.
You can\'t ever be upset with your finish time the first time you do a particular distance. Focus on the finish and celebrate the achievement. Sure, I\'d like to finish this marathon in 4:30...but I\'ll be happy to finish PERIOD. Once you\'ve got your first 5K/half-marathon/marathon under your belt...then go for a better time. Don\'t ever diminish your success just because you didn\'t do it fast enough.
So... What are YOU training for to kick off The Year of The Conqueror?
','Mission: 26.2 - 2.22.15','','inherit','closed','closed','','49-revision-v1','','','2017-01-08 10:51:34','2017-01-08 15:51:34','',49,'http://50.87.248.94/~sothisj4/49-revision-v1/',0,'revision','',0),(299,1,'2017-01-08 10:52:57','2017-01-08 15:52:57','In 2014 We Became Limitless -
For a lot of us, last year was pretty epic. Many set foot in a gym for the first time, ran their first 5K, did their first unassisted pull-up...
We Broke New Ground.
Now, however...now is our time to conquer. Now that we\'ve tested the waters, shed our self-imposed limits, and surprised ourselves with what we\'re capable of...it\'s time to adopt a new strategy.
2015 won\'t know what hit it.
This Is Your Year.
If there\'s one thing this past year has taught me, it\'s that nothing is out of your reach. Between what I myself was able to accomplish and what I saw others achieve...it was made very clear to me that it\'s just a matter of having the courage to go out and take your victory from the universe.
Fear is the enemy, Courage is your weapon.
You can\'t be afraid of failure. You can\'t be afraid of how big the task before you is. You can\'t be afraid of the \"what ifs\". You have to have confidence in yourself and your ability. With a positive attitude and the right approach, nothing can stop you.
What Do You Want?
What have you always thought was out of reach? Did you think you\'d never run a 5K? Never be smaller than a size 10/8/4/etc? Have you been running but a marathon just seems absurd?
Nonsense.
Guess what? You just found your goal. Now what?
Plan For Success.
I mean that literally AND metaphorically. You\'ve got to believe that you\'re going to achieve it before you have a snowball\'s chance. That said, you need a solid plan that will get you there. Want to lose weight? Run a 5K? Marathon? There are plans to be designed to help you, specifically, achieve that goal. Not everyone is the same, and not everyone\'s road to victory will be either. Talk to a trainer or coach, use The Power of Google, or figure it out on your own. One way or another, you must have a plan and stick to it.
Yes, I said Conquer.
You\'re not just going to achieve your goal, you\'re going to conquer it. You\'re not going to meekly ask the universe if you can pretty please have it this time...You\'re going to go out there and take your victory. Why? Because why SHOULDN\'T you? There is nothing out of your reach as long as you\'re willing to put in the work to achieve it. It might not be easy, but you can and WILL do it.
I\'m Taking My Own Advice.
How, you ask?
I\'m running my first marathon.
This year is about setting a goal, creating a plan, going out there and getting it.
This year we conquer.','2015 - The Year Of The Conqueror','','inherit','closed','closed','','50-revision-v1','','','2017-01-08 10:52:57','2017-01-08 15:52:57','',50,'http://50.87.248.94/~sothisj4/50-revision-v1/',0,'revision','',0),(300,1,'2017-01-08 10:53:21','2017-01-08 15:53:21','Tomorrow is New Year\'s Day. You know what that means...
Yes, that\'s right- your gym is about to be flooded with New Year\'s Resolution gym-goers. Your club will be over-run with people full of the short-lived self-starter motivation that only the promise of a new year\'s fresh start can bring.
How do you survive such a calamity? Should you just stay home for a month until they lose steam and quit?
No. You should go to your gym. For more reasons than you might think.
This is the single most frustrating thing in the world.
Every year countless people have the cliche New Year\'s Resolution to \"get in shape\" or \"lose weight\" or \"get healthy\"...etc. So they all go out and get a gym membership, and all the gyms are packed during January...then a little quieter during February...then by the time April rolls around it\'s back to normal. Nearly EVERYONE in the \"New Year\'s Resolution\" crowd falls off and quits.
Not This Year.
This year it\'s time for us to make a change.
This year our gyms are not going to get flooded out for a month and then empty like the streets of Dodge City at high-noon.
This year we\'re going to do it right.
How. Do I. SURVIVE this?!
We\'re going to go about our business as usual.
Whether you like it or not, these people are here. They have just as much right to be here as we do, and we should make them feel at home - after all...they\'re members now, so they ARE home.
And maybe...just maybe...if they feel \"at home\" enough...they\'ll be just comfortable enough to go up to staff or an experienced-looking gym member and ask a question. Maybe then they won\'t get discouraged and quit because they don\'t know what they\'re doing.
Maybe they\'ll feel they have such a positive workout environment they\'ll have the willpower to say no to that piece of pizza at home. Maybe then they won\'t quit because no matter how hard they try they don\'t see results.
Maybe...just maybe...we can help these people succeed.
Not everyone has to be a hero.
We don\'t all have to be the white knight and save the day. If we all come at them like over-friendly cult members they might run away screaming anyway. So how do you survive Gympocalypse if you just want to keep doing your thing?
Timing is everything.
The gym is going to be busier at certain \"peak hours\". For my gym, this is generally 7 - 9 am and 5 - 7 pm. Want the easiest solution available?
Don\'t go during peak hours.
Same solution we alllll use when we don\'t want to hit rush hour traffic...just avoid the time of day you KNOW you\'ll hit it. It\'s that simple.
This is not the end of the world.
Rather, this is potentially the beginning of the rest of someone\'s life. Maybe a lot of someones. Shouldn\'t we be encouraging the people who are coming out of the woodwork joining the gym and making a resolution to achieve positive change? After all...if they\'re actually walking through the door...somewhere deep down there exists a true desire to make real change that lasts.
I started in August...but so what if it had been January?
Don\'t forget...we all started somewhere.
Joining in January doesn\'t make them any less worthy of being there or able to succeed than if they joined in December, February or June.
You can not only survive this...you can even help keep some of the Resolutioners from vanishing back into the self-loathing pit they crawled out of. Keep your gym a positive place where positive change happens.
Who knows...You might just save someone\'s life.','Gympocalypse 2015','','inherit','closed','closed','','51-revision-v1','','','2017-01-08 10:53:21','2017-01-08 15:53:21','',51,'http://50.87.248.94/~sothisj4/51-revision-v1/',0,'revision','',0),(301,1,'2017-01-08 10:53:40','2017-01-08 15:53:40','Wow...
So much happened in 2014... Not just for me, but for a lot of people I know.
2013 was a year of change. 2014 was a year of testing the waters, challenging ourselves, pushing the limits...
and shattering them to bits.
Just what kind of change can you accomplish in a year? How far can someone come? This is my opportunity to look back and reflect...to appreciate the people I met, things I did, and how far I came...and to believe in what I can do in 2015. The Year Of The Conqueror is coming, but first I have to appreciate Limitless 2014.
Where to even begin...
2014 saw a newly-fit 25 year old man eager to take on the world. I had lost 125 lbs, I had crushed my 5K PR, and I had run my first half-marathon. I wanted to see what this new body could do...what could possibly be next?
Everything.
I took it upon myself to show just how much someone can accomplish when they set themselves to task. I ended up becoming pretty busy. I ran everything from 5K to half-marathon (6 of them!) and did a BUNCH of Obstacle Course Races (including The Beast...yikes!). By the time it was all said and done I had registered or otherwise committed for 37 races, and anticipated that I\'d do 40 by year\'s end. I would\'ve gotten there, too, if it weren\'t for breaking my knee (break was race 32, did 2 more post-injury).
That break was a game-changer for me.
Why? I got married this year! My wife, Megan, is very understanding about this whole \"fitness\" and \"running\" thing...but the weekend I went to Killington and broke myself at The Beast was different. The \"in sickness & in health\" clause got invoked in a big way, and not only could I not run...or workout...I couldn\'t even walk for 6 weeks. Megan had to help me with virtually everything.
I got a taste of what life is like for a lot of people.
A lot of members at my gym come through the door battling something that is physically hindering their ability to take care of their health and fitness. For many of them, their malady is not going away in 6 - 12 weeks like mine did. While I can never fully understand what it\'s like to live your life like that, I got a sample...and I can appreciate how hard it is. I am inspired by the people that battle through this every day, especially those I see at my gym...
Oh...and, I started working in Fitness full-time!
I made a major life-change / career-shift and left the restaurant I had been at for 3 years (and my half-baked long-term plan) and became the Club Manager at an Anytime Fitness near me. The people I\'ve met and the opportunities that have opened up for me have been life-altering. I\'ve met so many people with so many stories...it\'s mind-blowing. I\'ve seen people come to tears in the face of a major achievement. I\'ve seen people spit in the face of adversity and begin their journey despite mountains of deterrents. I\'ve seen people go from self-loathing to self-loving. It\'s simply incredible, and I consider myself so fortunate to be a part of these peoples\' fitness journey. They inspire me to continue on and reach higher.
2014 also saw some great professional relationships established. I was sponsored by so many different groups for my racing journey, and I\'m taking a great relationship with Health Warrior, Cape Cod Nutrition Corner and Perfect Fuel into 2015.
I can\'t wait to take on my next challenge. The Year of the Conqueror is coming. What did YOU accomplish in Limitless 2014...and what will you conquer in 2015?','2014 - Limitless','','inherit','closed','closed','','52-revision-v1','','','2017-01-08 10:53:40','2017-01-08 15:53:40','',52,'http://50.87.248.94/~sothisj4/52-revision-v1/',0,'revision','',0),(302,1,'2017-01-08 10:54:07','2017-01-08 15:54:07','Nobody is immune.
Up until 3 months ago, I was a 6-day-a-week fitness freak. I couldn\'t even really rest on my rest day..I\'d do yoga, or a long stretch session...something. Up until 3 months ago.
Now I find it\'s easier...to just...not.
Image from TVTropes.org
I\'m once again in the shoes of so many others. I\'m sure you know what I mean. It\'s so easy to just...sleep in. It\'s so easy to just...take a little too long having coffee...and oops...no time left to work out.
But in the end...it\'s really not so easy... but you might not realize why until it\'s too late.
I know because I did this already
Sometimes, for an instant, I forget that I was 300 lbs two years ago. SOMETIMES I forget why I do what I do...and I fall back into bad habits...we ALL do. That extra half-hour of sleep I got by ignoring my alarm? Wasn\'t really restful. That extra time I stayed up last night? I accomplished zero useful things. I could keep giving examples (and I usually do) but the point is...all of these things we do...it\'s just wasting time. Sure, TV\'s great (and I happen to be on a Breaking Bad binge right now) but wouldn\'t it be even MORE great to feel like you accomplished something today?
Yeah. It would. Know why?
It\'ll always come back around in the long-term
Whether it\'s in a month, a year, or more...eventually you\'ll see the results - whether you wasted time or used it wisely. I miss that feeling of accomplishment when I lost a couple pounds, or when I completed a workout program...Honestly, the only thing I\'ve accomplished lately is losing muscle, gaining fat, and making a dent in my couch.
Backsliding sucks
Image from GalleryHip.com
Example: I ran the Jingle Jog in Falmouth recently (recap coming soon) and I came in at 28:58. Many would say that\'s great, and for many...it is!
But my PR is about 23:30.
I can do better than 28:58. Yes, I broke my knee. Whoopee. It\'s healed - not an excuse. That time and my current condition is a result of not working out for the last three months. Just not doing it has already come back around to bite me. Imagine what would\'ve happened if I stayed out of it longer. Jeez...I might\'ve ended up right back at 300 lb square one...
And now I have extra work to do
I have to make up for all those losses. I have to get back that 5 1/2 minutes I lost off my 5K time, gain back the muscle, lose the fat... And the best part?
It takes longer to fix than it did to break.
It can take much longer to re-lose the weight than it did to gain it back. That\'s incredibly discouraging. Discouragement leads to lack of motivation. Lack of motivation leads you to...not. See the sick little self-fueling cycle we fall into?
You owe it to yourself to NOT not-
Every time you\'re thinking \"let\'s...not\"... just DO it. It\'s easier to not, but it\'s BETTER to not not. I immensely regret letting my fitness fall by the wayside. Hell, if I had stayed with my workouts...I might not have broken my knee in The Beast!
It\'s time to do something about it.
You have to BEAT this. Every time you\'re going to not...hit it harder. You KNOW you can do it, and you know the saying...
I have already started - today is day 3 of Insanity. How about you?
No Regrets.','It\'s Easier...To Not.','','inherit','closed','closed','','53-revision-v1','','','2017-01-08 10:54:07','2017-01-08 15:54:07','',53,'http://50.87.248.94/~sothisj4/53-revision-v1/',0,'revision','',0),(303,1,'2017-01-08 10:54:24','2017-01-08 15:54:24','So here I am playing at being some sort of \"expert\" with all these race recaps I do...and after seeing a friend redoing all of HER race recaps I came to the realization...
I\'m doing it wrong.
I tend to talk. A lot. My blog posts have been long and drawn out...and in order to TRULY see what I think of a race you have to read the whole damn thing in its entirety. Don\'t get me wrong, I\'m thrilled when people do that...but some people want the quick facts.
Frankly, I should\'ve been providing that all along.
But HOW do you judge a race? What really makes it great, and how do you MEASURE that consistently from race to race?
Well, I figured it out. 5 key areas that make a great (or not-so-great) race.
What Makes A Race Great?
Five categories each on a 1 - 10 scale:
1. Pre-Race
2. Race-Day
3. The Course
4. Support/Swag
5. Post-Race
Those five categories are it, and you average them to get an overall score. What falls into those categories will vary from race to race, but when you want to qualify and quantify how a race is doing and you want to compare it to other races, this works. This will allow you to fairly compare, I think, most races. Let\'s break down what kinds of things can fall into each category.
1. Pre-Race
I\'m not talking changing rooms and water bottles, this category is all about your experience BEFORE you even show up to the venue to lace up your shoes. In order to have a good race-day experience, it\'s important to be provided with all the important information ahead of time. The Pre-Race category considers (but is not limited to) the following:- Availability/accuracy of information about the race before signing up
- Ease of sign-up process / confirmation email
- Ability to contact race company / race director if necessary
- Availability of pre-race bib pick-up
- Quality / execution of pre-race expo (if applicable)
- Any and all pre-race communication including website updates, email / email newsletters and week-of-race reminders/updates
2. Race-Day
From parking to registration to the starting line & the word \"go\", race-day organization and execution is crucial to a fun and successful race. This category is all about whether they\'ve \"got their stuff together\" when it comes time to put on the race itself. This category considers (but is not limited to):
- Availability, ease, and organization of parking
- Ease/availability/frequency of shuttles, if parking is off-site
- Adequate volunteer/staff presence (not under-staffed/unable to handle crowd)
- Volunteers / staff are knowledgeable on things they should...well...KNOW
- Ease of registration/bib pickup (if on race-day)
- Adequate communication (start time, delays, important information, etc)
3. The Course
It doesn\'t matter how well-organized, easy & smooth everything goes if the course is garbage. Some races\' claim to fame is their course itself, and many people consider difficulty level and scenery when choosing a race.This category is ALL about the course itself, and considers (but is not limited to) the following:- The course is as described (maps, elevation charts, & distance are accurate/as-described)
- Visual appeal of race course
- Difficulty level of race course (i.e. a \"family fun run\" doesn\'t have 32% grade hills)
- Course is easy to follow / well-marked
- Traffic management (if applicable)
4. Support/Swag
Success or failure, and the rewards therein, are important, This is where things like water stops, finishers/podium medals, t-shirts & more come into play. These are the things that help you finish & help you remember your finish. This is also where that \"special something extra\" comes into play. \"Support/Swag\" considers (but is not limited to):- Availability of water/aid stations on-course (if applicable)
- First-aid/medical on-course & at festival (if applicable)
- Restrooms/port-o-johns at festival & on-course (if applicable)
- \"Other\" volunteers on-course (morale, obstacles, etc - if applicable)
- Finisher\'s medal (if applicable)
- Awards for top finishers (if applicable)
- Availability of (free) T-shirt, including correct size (if applicable)
- \"Extras\"
5. Post-Race
You\'ve crossed the finish, it\'s all over...where\'s my banana! What happens after you cross that finish and cool down is important - it is, after all, your last impression of the race! This category is all about what SHOULD be offered, what SHOULD happen, and follow-through on things they SAID would be offered & happen...including (but not limited to):
- Availability of water post-race
- Availability of food (i.e. bananas, etc) post-race
- Quality of post-race festival (if applicable)
- Are they just trying to sell me something?
- Results posting
- Awards ceremony (if applicable)
- Availability/quality/accuracy of beer / post-race libations (if applicable)
If each of these categories are done well, the overall race experience should be excellent. Now and forever more, this system is how I will rate a race and decide if I\'ll ever run it again - I hope you find it useful. Now to go through all my previous race recaps and retrofit this in...
How does YOUR most recent race stack up against this?','5 Keys To A Great Race','','inherit','closed','closed','','54-revision-v1','','','2017-01-08 10:54:24','2017-01-08 15:54:24','',54,'http://50.87.248.94/~sothisj4/54-revision-v1/',0,'revision','',0),(304,1,'2017-01-08 10:54:40','2017-01-08 15:54:40','Hard work and a positive attitude will get you everywhere.
It\'s been 8 weeks since surgery...& in one more week I\'ll be returning to the starting line for my first \"race\" since I broke my knee. That\'s 9 weeks since surgery...I move quick ;).
The race I chose for my triumphant return is probably one of the most historic, scenic 5K turkey trots you could ask for...right where it all started for USA - the Plymouth Thanksgiving Day Pilgrim 5K.
So there\'s that. I\'m also already getting myself lined up for a BIG 2015...and a few someones have taken notice...
Recovery is hard. It\'s been a challenging road, and I\'m relieved to be coming out the other side. I understand just how fortunate I am that my broken knee wasn\'t worse & didn\'t come with soft tissue damage (like a torn ACL). Thanks to a kick-ass orthopedic surgeon, a little guidance from a physical therapist, and a LOT of grit and determination, I managed 2 miles on the treadmill yesterday.
Started with a walk, worked up to a jog, and before I knew it I was working a 12 minute mile. Not bad for 2 weeks off the crutches.
My first goal was to be able to do the Jingle Jog - a Christmas 5K in my town on Dec. 6th. Then I got ambitious and decided to shoot for a turkey trot. Literally everyone I told looked at me like I was insane. So, naturally, I worked harder to defy the odds.
And then yesterday happened, affirming for me that I\'m good to go.
So what about this turkey trot?
Well, this race seems to be pretty great. It\'s put on by Plymouth Rock Racing and takes place in just about the GREATEST place for a Turkey Trot - Plymouth, MA (y\'know, home of the ORIGINAL Thanksgiving?).
This course is a nice little flat & fast 5K along the oldest road in the country - Old Sandwich Road. It\'s an out-and-back with the turnaround at \"the other rock\" in Plymouth - Sacrifice Rock. What is it? Apparently a very old Native American religious site. Pretty cool. This course is very scenic - I ran along Old Sandwich Rd for the Winter Warlock 5K. I loved it covered in snow and I\'m sure I\'ll love it in the throes of late fall/early winter. New England...love/hate relationship...
FUN FACT - There\'s also a 5 mile turkey trot that very same morning. Yes, two turkey trots - one morning (pretty sure Plymouth is the only town in America with two turkey trots same day). Do both and it\'s the Second Helping Challenge. I WAS planning on doing that...then I broke my knee.
The 5 miler happens across town by the waterfront. It\'s actually a really great course and I\'m pretty bummed I\'m not participating. You run by about 5 major historic sites, including the Mayflower II, the Forefathers Monument, and Plymouth Rock. That\'s kind of Plymouth Rock Racing\'s M.O. though...with the history and beautiful courses and whatnot. (More on that another day)
If you\'re still looking for a turkey trot and you\'re anywhere near Plymouth...register for this race. Turkey trots are a dime a dozen, so why not do one (or two!) that\'s steeped in history along a beautiful course?
I mentioned I\'m getting set up for 2015...
After putting in WORK on a ridiculous 2014...some people have taken notice. Within the next week (I think) I\'ll be one of 6 athletes featured in Health Warrior\'s \"Conquer 2014\" series, and...*dramatic pause*...Cape Cod Nutrition Corner will be announcing me as the newest addition to their Sponsored Athlete Team! You heard it here first :) Can\'t keep me down.
Just goes to show, like I said before, hard work and a positive attitude will get you everywhere. See you at the starting line.','Thanksgiving - The Triumphant Return','','inherit','closed','closed','','55-revision-v1','','','2017-01-08 10:54:40','2017-01-08 15:54:40','',55,'http://50.87.248.94/~sothisj4/55-revision-v1/',0,'revision','',0),(305,1,'2017-01-08 10:55:06','2017-01-08 15:55:06','You would think that eating as clean as I try to, I wouldn\'t even THINK about anything most people would consider \"dessert\"... much less a CHEESECAKE. However... my wife found an awesome recipe for ultra-low fat, pretty low calorie pumpkin cheesecake.
I always talk about how important nutrition is...well, it\'s time to start sharing some of the recipes that have helped me stick with it and get my nutrition in line. STARTING WITH DESSERT!
Recipe:
Tools:
-Oven (obviously?)
-light cotton towel (I\'ll explain later)
-wax paper
-Spring-form pan
-Measuring cups/spoons/etc, spoons, spatulas, etc. Y\'know...cooking things that are probably in your kitchen if you\'re the type that\'s considering cooking something.
-Fridge (you have one, right?)
-Fork (to eat it with. you\'re not a caveman.)
Ingredients - Crust:
8 graham cracker squares
2 Tbsp Sugar (can substitute 2 Tbsp Sugar in the Raw Organic White)
Ingredients - Filling:
1 16 oz. can of pumpkin
16 oz. reduced fat cream cheese
1 cup fat free sour cream
4 egg whites
3/4 cup brown sugar
1 1/2 Tbsp pumpkin pie spice
1/4 tsp salt
1 tsp vanilla extract
Procedure:
1. Preheat oven to 300 deg. Come back to that later...
2. In a food processor, grind graham crackers & add 2 tbsp sugar - process lightly. (This will be your crust...so process until it\'s...you know...crust consistency. That makes sense, right?)
3. Spray a spring-form pan with non-stick cooking spray.
4. Sprinkle the graham cracker mixture evenly over the bottom of your sprayed pan. Set this aside.
5. In food processor combine filling ingredients and process until well-blended.
6. VERY CAREFULLY pour over crust, trying not to disturb crumbs. (It should settle nicely and smooth out to provide the appearance you\'d expect from a cheesecake.)
7. Bake at 300 degrees for 55 - 60 minutes.
8. IMPORTANT: Let it cool to room temperature with a light cotton towel over it (not touching the cake). If you don\'t let it cool before the next step you will be very sad. (The towel bit is a tip from a 60\'s cookbook. It allows the cheesecake to breathe and it wicks away excess moisture. Trust me, just do it.)
9. Ditch the towel and LIGHTLY cover the cheesecake with wax paper. Let it chill in the fridge like this for at least a few hours (so it can set). Ideally, let it set overnight (this is a good recipe to make afternoon or night).
10. Remove the sides from the spring-form pan. ENJOY!
This recipe is meant to yield 8 servings/slices.
One serving = ~209 calories and less than 1 gram of fat.
Disclaimer: The picture up top is NOT an actual picture of what my wife made...but it IS a pumpkin cheesecake. Yours will look similar.
Tell me again why dessert is impossible :)','Pumpkin Cheesecake? Yes, Please.','','inherit','closed','closed','','56-revision-v1','','','2017-01-08 10:55:06','2017-01-08 15:55:06','',56,'http://50.87.248.94/~sothisj4/56-revision-v1/',0,'revision','',0),(306,1,'2017-01-08 10:55:27','2017-01-08 15:55:27','Well, recovery is going great. It feels like it\'s been about a million years, and sometimes I feel like I\'ve nearly forgotten what it\'s like to walk on my own two legs...but I\'m almost out the other side of this.
It\'s been almost 6 weeks since surgery. This week I start working my way off the crutches. Victory. I\'ve been doing my best to set myself up for success this whole time, from \"Moment Zero\" with the injury all the way through now. Proactivity and a positive attitude have gotten me pretty far. Attitude can make or break you. And I don\'t just mean dealing with injuries...
It\'s easy to give up.
You\'re injured...that\'s it, I\'m ruined, I\'ll never be the same. You stopped going to the gym for 3 weeks...I can\'t show my face there again. You got a divorce...I\'m already THAT undesirable, working out won\'t help anything.You haven\'t started...It\'s never worked, it\'s never stuck, and it\'s never going to. Why bother?The list goes on.
Any of these could plant you firmly on the couch never to be seen again...it\'s all about what you do next. Do you take the high road and plan for 5 steps from now, or do you wallow in the misery of the moment?
Many of the greatest achievements of our time would not have happened if someone had given up. You simply can\'t let a bad attitude get the best of you. Michael Jordan failed so many times it made his head spin...but how many people are wearing Air Jordans today? Albert Einstein didn\'t speak until he was 4 years old...and...well, I think we know how THAT turned out. Get my point?
Focus on the positive. Focus on what will drive you. Is it your family? Is it loved ones? Is it a particular goal? Is it doing something for you? Whatever it is, find it, focus on it, and let it push you to achieve things that would otherwise be forever out of your grasp. Need some motivation from the outside? Seek friends who will empower you. If you need it, there is a support system just waiting for you to call on it.
You are bigger than this...whatever \"this\" may be. Every victory you can claim is important, even the little victories that seem insignificant.
At 5 weeks out of surgery I was on a stationary bike working my knee. At just under 6 weeks, I\'m already gearing up to start really hitting the gym hard. I\'m already planning my next race. Attitude is everything, and my attitude is that I\'m getting back into it as fast as I can. Broken bones heal, torn muscles mend, cuts, scrapes, bruises...they vanish in an instant...but a broken spirit might not - and that\'s what negativity brings. I don\'t let it get there. I\'m through being beaten down. Now, I will not be broken. When I fall, I will get back up stronger than before. This is my personal victory every single day. Find Your Victory...and embrace it.','Attitude Is Everything','','inherit','closed','closed','','57-revision-v1','','','2017-01-08 10:55:27','2017-01-08 15:55:27','',57,'http://50.87.248.94/~sothisj4/57-revision-v1/',0,'revision','',0),(307,1,'2017-01-08 10:55:44','2017-01-08 15:55:44','In our modern, advanced, intelligent society, I\'m shocked to see that we\'re still so susceptible to fear-mongering and mass ignorance. I\'m sure we all know...
\"Those who fail to learn from history are doomed to repeat it.\"
We have been wrong before. We believed the Earth was flat. We believed cigarettes were healthy. We believed diet soda was actually a healthy alternative to regular soda. Today, we seem to believe \"GMO\'s\" are creating un-killable man-eating weeds, turning our soil toxic, and poisoning our children turning them into mutants.
My question is: Do you know why you hate \"GMO\'s\"? Do you even know what they are? Really? If you use your noggin for a minute and try to see through the mob-mentality hysterics...I\'m sure you\'ll be surprised.
Let me clear something up right now: I\'m not Pro-GMO. I\'m not Anti-GMO. I\'m Anti-Ignorance.
Get Educated. Let me teach you a few things...
I really can\'t stand all the nonsense I see on Facebook. I see people blindly re-posting all kinds of anti-GMO propaganda (yeah, I used that word) and I can\'t help but think... do you even KNOW what you\'re saying by sharing/re-posting that?
Fear-mongering, scare tactics, and a gross misunderstanding/lack of actual facts has skewed things to the point where there\'s a veritable war on GMO\'s...and we may very well look back on it with immense regret. I\'m going to do my best not to ramble. Let\'s take this step by step.
First...What IS a \"GMO\", anyway?
Farmers face a lot of challenges. Pests, drought, weather, and much more can lead to low crop yields. Farmers have to overcome it all - after all, we\'re counting on them to feed us. Well, people realized that many organisms possessed qualities that would be IMMENSELY helpful in our crops to combat these very problems - hence, GM seeds. GMO stands for \"Genetically Modified Organism\". Basically, scientists take a gene from an organism with the desired trait and put it into the DNA of the seeds of a crop farmers grow, like corn or potatoes.
Example: BT Corn. BT stands for Bacillus Thuringiensis. Corn has MAJOR pest issues - pests that are killed by a toxin BT produces. Essentially, introducing specific BT genes into corn made the corn produce that toxin. That\'s right, toxic to specific pests (mostly), not ALL insects, not animals, not humans.
There\'s also GM crops that are drought-tolerant and, more famously, resistant to pesticide. They\'re even working on being able to fortify foods with additional vitamins they don\'t normally have! If executed properly, something like that could solve a lot of problems around the world.
Ok...but...they\'re bad!...right? science AND research
Says who? When I surf the internet and read all of the top results on GMO, Monsanto, and why everything to do with this topic is \"Bad\"...I see a lot of misinformation, scare tactics, and enough fear-inspiring trust-destroying buzzword combinations to make your head spin. There is a troubling lack of facts and peer-reviewed research associated with every claim I see that GMO\'s are bad/evil/destroying the world. See this, this, and this as examples.
What claims are \"they\" making?
-GMO Corn caused tumors in ratsThere were so many issues with this \"study\", and it is completely debunked, yet anti-GMO groups are still harping on it as fact (yes, that was published well after retraction). Another anti-GMO site claimed GMO\'s caused liver/kidney damage...but the \"review\" cited said itself that the tests were not sufficient to prove anything conclusive.
-Farmers are being sued when GMO pollen blows into their cropsThis is a big twisting of the truth. There are famous cases this is based on (see this, this and this). There are far less cases being brought up and going to court than many anti-GMO activist groups would lead you to believe. They\'re going after people violating patent law by saving/replanting seeds, not wind-blown pollen.
-GMO Seed-sellers are \"controlling and manipulating farmers\"Not quite. These Genetically Modified seeds are, essentially, akin to a software developer creating a new program, or an artist painting a new picture - they retain the rights to profit from their new creation. The scientist may not have created \"seeds\", but they DID create seeds that have extra genes built-in. Copyright, trademark, and patent apply, even if it seems strange. The farmer agreed to these terms when they bought the seed. Nobody held a gun to their head - it was a choice.
-Monsanto et al are selling sterile \"Terminator seeds\"While it\'s true \"Terminator seeds\" (which do not grow back the next year) do exist, GM Companies have never actually put them to market. (that I know of)
-GMO crops are creating unstoppable pesticide-resistant super-weeds and super-pestsPests and weeds are going to evolve and become resistant to our efforts just like the flu virus morphs and changes every year to resist the flu vaccine...but you don\'t see pitchforks and torches outside your local clinic or pharmacy, do you?
-Pesticides are destroying good soil, rendering it forever useless without GMO seeds-There\'s collateral damage as a result of \"Roundup-Ready\" crops.
The list goes on. These are just some of the many allegations being made. I\'m not here to refute them all, but I simply had to point out that some are, in fact, incredibly false.
\"Label it! I HAVE A RIGHT TO KNOW!\"
This whole \"gmo\" labeling thing is such a huge deal right now...there are GMO labeling measures being fought for around the country...and food/drink/agriculture companies are pouring millions of dollars into the fight to squash it. Why?
Mandatory labeling accomplishes nothing.
Labels are great - they allow us to have more information and, thus, make informed decisions. Sorry to break it to you, but Mandatory GMO Labeling wouldn\'t help us make any kind of decision we can\'t already make. People say they want to know so they can know what they\'re putting in their bodies. They want to know so they can avoid foods they don\'t want. They want labeling because...they WANT it! And other countries have it, so why shouldn\'t WE?!
Know what ELSE other countries have? Communism.
Seriously, though - every argument FOR mandatory labeling I see is a lot of demands, a lot of ignorance, a lot of \"I THINK I know what\'s up\" and little or no fact / REAL good reason. Current U.S. Law requires labeling on new foods that have significant nutritional or allergenic characteristic, and the FDA has judged that, so far, there is no danger, health risk, or reduced nutritional value from GM foods. There are many \"Certified Organic\" and \"non-GMO certified\" foods labeled as such. So...all those \"informed choices\" you want to make? You already can.
On the flip side, all the arguments I see against mandatory labeling are based upon facts, research, and real reasons. There would be a lot of cost involved in such an endeavor. Mandatory labeling hasn\'t exactly gone like a dream in other countries. Customers ALREADY have choices (as I said above). My favorite reason - mandatory labeling would imply some kind of health risk - you don\'t need to be a genius to imagine how that would pan out...it\'d be like slapping on a poison label.
There IS positive potential for GM foods
I\'m no expert, but given the technology GM foods could solve a lot of problems. Better pest resistance and less reliance on pesticides could mean it\'d be less expensive for farmers to...farm. Less crop loss due to pests means more people get fed. Genetic Engineering could lead to larger fruits and vegetables, feeding more people. Vitamin enrichment could solve critical vitamin deficiencies in other parts of the world. Drought-resistance could mean crops could be grown in far more places - more people get fed. All in all, GM foods could be a big part of the fight against world hunger and feeding an ever-increasing world population.
And if we freak out and squash GMO\'s...we\'ll only have ourselves to blame.
TRUTH IS - We\'ve been doing this for centuries
Maybe not the same way, but farmers have been \"messing with\" your food for a very long time. How do you think broccolini exists? Farmers have been doing their own (more crude and unpredictable) genetic modification for a very long time. Cross-breeding, selective breeding/planting, etc. This is not a new idea, just a new method. Why, all of a sudden, are we upset?
Again, let me be clear - I am not pro-GMO. I am not anti-GMO. I\'m simply remaining open-minded. I\'m forming my opinion and making my decisions based on fact, not fear. I\'m certainly not blindly following what everyone else tells me about GMO\'s. If YOU would like to be educated and sound a whole lot smarter when you talk about GMO\'s, you can visit any of these sites/read any of these studies:
http://www.scientificamerican.com/article/study-linking-genetically-modified-corn-to-cancer/
http://www.forbes.com/sites/stevensalzberg/2012/09/24/does-genetically-modified-corn-cause-cancer-a-flawed-study/
http://modernfarmer.com/2014/03/monsantos-good-bad-pr-problem/
http://www.forbes.com/sites/jonentine/2014/09/17/the-debate-about-gmo-safety-is-over-thanks-to-a-new-trillion-meal-study/
http://www.popsci.com/article/science/core-truths-10-common-gmo-claims-debunked
http://gmoanswers.com/
http://www.geneticliteracyproject.org/2014/09/10/19-year-study-of-trillions-of-meals-shows-ge-crops-do-not-harm-food-producing-animals-humans/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2408621/
http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm352067.htm
http://www.geneticliteracyproject.org/2014/09/10/19-year-study-of-trillions-of-meals-shows-ge-crops-do-not-harm-food-producing-animals-humans/
http://ec.europa.eu/research/biosociety/pdf/a_decade_of_eu-funded_gmo_research.pdf
Please - be educated. Know what you\'re talking about before you join a fight that could have major global impact later on. Be open, learn something, and contribute something meaningful to the discussion :).','GMOMG! - Educate Yourself.','','inherit','closed','closed','','59-revision-v1','','','2017-01-08 10:55:44','2017-01-08 15:55:44','',59,'http://50.87.248.94/~sothisj4/59-revision-v1/',0,'revision','',0),(308,1,'2017-01-08 10:56:02','2017-01-08 15:56:02','This has got to be the single most frustrating thing that has happened to me in recent memory.
For those who may not have read, I finished the Spartan Beast at Mt. Killington, VT (their World Championship course)...but long story short I broke my knee in the process. Now, I\'m left with the aftermath - recovery, healing, and attempting to live daily life pretty much without the use of my left leg (for 6 - 12 weeks).
Today marks the halfway point through my \"initial recovery\"...but man...I\'ve about had it. (Forewarning - some pictures in this post might be slightly...gross.)
Injury sucks. I really don\'t know how else to put it. For those who have had to deal with it, I\'m sure you understand. For those who haven\'t...be glad.
For \"Average Joe\" an injury is a big fat inconvenience... but as a fitness freak and a runner this is about a million times worse. But...before I launch into a rambling tirade...
So, what actually HAPPENED?
The Beast was about 16.5 miles long. I went up ~6,500 ft and down ~6,500 ft. I must\'ve done around 200 burpees (maybe more). It took me 10 hours 16 minutes. By the time I got to the very end - the Fire Jump - I was pooped. I\'m talking a level of honest-to-God exhaustion I didn\'t know existed. I saw the finish. I ran. I leaped. I hurdled myself over those burning logs like I was about to win the Boston Marathon. It was right there...I was FINALLY about to finish!
Unfortunately, the last bit of strength I had went into the lift-off....and I had nothing left for the landing.
Do me a favor - stand up (yes, right now) and jump. Notice how when you land you bend your legs and kind of shock-absorb yourself?
Yeah...that didn\'t happen for me.
So, when I landed, my femur (thigh bone) took my full weight plus my momentum and hammered it directly down into my tibia (calf/shin bone). My \"medial tibial plateau\" (the top side of the tibia facing the other leg) cracked under the pressure.
I now have a titanium plate in my left leg. It has some lovely screws and elegant swelling to go with it. From date of surgery I\'m looking at 6 weeks until I can bear weight on the leg and an estimated 12 weeks until I\'m running races unrestricted.
So here I am.
In the grand scheme of things, it could be a lot worse. I could have soft tissue damage (ACL, MCL, etc). My knee could be really, really damaged and require much longer to heal. I could be looking at never running again. But it\'s not, it doesn\'t, and I\'m not. I got lucky.
And instead of being grateful, I\'m whining.
Why? Because I\'m useless. Because I FEEL useless. I have to use crutches to get around, so I can\'t really carry things. Sure, I can throw on a backpack, sling my laptop bag and my lunch bag on...but then my balance is so whacked I fall over if someone breaths on me the right way. I can\'t do so many of the things I took for granted 4 weeks ago.
I feel like an incredible burden on those around me - my friends and family who are helping me out immensely during this challenge. My poor wife...the \"in sickness and in health\" clause got invoked WAY before either of us expected.
And to top it all off, I can\'t run or work out!
I am a runner, a fitness freak, and a gym manager. I go to work 5 or 6 days a week and stare at treadmills I can\'t run on. I see weights I can\'t lift. I see all my members doing what I want to leap up and do. It\'s maddening.
It makes the little victories and the progress difficult to appreciate.
My swelling has gone down. I can get through the day-to-day without painkillers (not even Tylenol!). I can rest my foot on the ground enough to balance myself (but no more weight than that).
Yesterday I even had a major milestone: I hit 90 degrees range of motion.
But as soon as I\'m done celebrating, its not long before I\'m reminded of the frustrations. Y\'know, when I can\'t carry the coffee pot to the sink to fill it with water.
I know this will pass. Before I know it I\'ll be weight-bearing and then it\'ll be leaps and bounds and I\'ll be cycling, on the elliptical, and then back on the road. Until then, I need to focus on the progress, the little victories, and my rehab plan. I have to figure out how to workout once I\'m cleared to weight-bear.
Focus on the positives. My leg and my body may have found their breaking point, but I can\'t let my spirit and my mind find theirs. I will come back from this stronger and smarter than before.
After everything I\'ve been through, nothing is going to keep me down.
','Breaking Point ...Literally','','inherit','closed','closed','','61-revision-v1','','','2017-01-08 10:56:02','2017-01-08 15:56:02','',61,'http://50.87.248.94/~sothisj4/61-revision-v1/',0,'revision','',0);
INSERT INTO `wp_ryff_posts` VALUES (309,1,'2017-01-08 10:56:19','2017-01-08 15:56:19','It\'s been two weeks...it\'s finally time to talk about this. On September 20th, 2014 I did the single most challenging thing I have ever done in my life -
The Spartan Race Beast at Mt. Killington, VT.
The VT Beast. I thought I knew...I thought I could take it like a champ. I thought I\'d be ready - really ready.
I had no idea...
Forewarning: this is going to be long. Here\'s the short version:
Some say this race was unnecessarily brutal. Others say it SHOULD be - its the VT Beast... its the World Championship! Whichever camp you belong to, one thing is certain - this is the most difficult Beast that Spartan has ever offered up for our masochistic pleasure. Many succeeded, but many did not. This race broke people. The victories were hard-won. The failures hurt (literally and metaphorically).
Stats:
Distance:
Spartan measured about 14 miles
everyone else measured about 16.5+ miles
Elevation gain / loss I have at roughly 6,500 ft. each.
Time: the top elite man finished in 3 hrs 23 min. The majority of \"normal\" people seem to have finished in 8+ hrs.
I\'ve run a lot of races this year - about 32 at this point. None of them could\'ve possibly prepared me for The Beast.
The Spartan Race people themselves didn\'t exactly help with this \"preparation\" thing either. There were a number of things Spartan Race did, (and didn\'t do) that set people up for failure. From allowing newbies/rookies to run in early afternoon waves (most had slim hopes of finishing / finishing in daylight) to not enforcing mandatory gear requirements (headlamps, glowsticks...even hydration packs), Spartan Race set many people up for a bad experience. Course safety was a concern as well - at a number of points spectators weren\'t exactly \"corralled\" away from runners behind caution tape. I distinctly remember actually having to meander THROUGH a crowd of spectators after the tractor pull to continue my race.
But overall, despite the organizational shortcomings and the incredibly difficult course...this was still a great Obstacle Course Race. It challenged me, it pushed me farther than I\'ve ever been pushed before, and it taught me a lot. There was decent race support (hydration), there were medics everywhere, lots of volunteers, and I got a sweet (special) finisher\'s medal. There\'s a video near the bottom of this post that you should watch.
Still interested? Read on...because there\'s more to it.
For those who DON\'T know - Spartan Race is an obstacle course race series. They offer different distances, the most popular and widely known being:
- Sprint (3+ miles, 15+ obstacles, red logo)
- Super (8+ miles, 20+ obstacles, blue logo)
- Beast (12+ miles, 25+ obstacles, green logo)
They have each of these distances all over the country (and world)...but Killington, VT is home to the mother of them all. The Beast at Mt. Killington is so big, so bad, so brutal...that it was made their World Championship event (hence why most times I simply refer to it as \"The Beast\"). The top of the top, the \"elite elites\" generally finish in the rough neighborhood of 3.5 hours (give or take a half hour). \"Normal\" people finish anywhere from 7 - 9 hours (typically). Newbies and the ill-prepared can typically take over 10 hours...or not even finish. That said, one of the most important things to take away from this post is...unless you\'re an \"Elite Elite\":
This race is NOT a race - it is a test, and NOT everyone will pass -
- just as with any test. Yes, I think this even applies to the top Elites...its just so damn difficult, it\'s a test for everyone that does it...it\'s just a different sort of test for them. And, just as with any test, with adequate preparation you can not only pass - you can exceed expectations and rise to the top of the class. I, however, just barely made it out of this thing. It took everything I had...and more. I was not as prepared as I should\'ve been and though I got my finisher\'s medal...I paid the difference.
Photo Credit - Kim Overstreet - Ragnarok Training - Lincoln, RI
More on that later...
What can you say about The Beast?
It\'s probably harder than any race you\'ve done before. Yes, even if you\'ve done The Beast before, this time, it will probably be harder. Norm Koch, the Spartan Race Director and Course Designer...well...though I understand he\'s a generally happy person that really enjoys life...when you\'re out on that course...I really though he wasn\'t hugged enough as a child. He openly admits that he has set athletes up for failure and would rather be called a bastard (than congratulated for good design) when you cross (or don\'t cross) the finish line beaten, bloody and broken.
I definitely felt that sentiment. But the man sure can\'t be accused of designing a wimpy, boring, or predictable course. That\'s for sure.
I was, however, a bit disappointed that many of the traditionally more challenging obstacles (rope climb, Hercules Hoist, ...2nd...Spear Throw...) weren\'t until very late in the course. I had hopes of my first successful rope climb that day...didn\'t happen. Speaking of disappointment...
As far as my earlier comments about Spartan Race setting people up for failure? There is typically (read: always) a \"racer packet\" that goes out maybe a week before the race listing all the important information for the day, any required gear, etc. This packet didn\'t go out until a few days (max) before the race. The packet listed a working headlamp, two glow sticks (that you can attach to yourself front/back) and your own source of hydration as mandatory gear. It was clearly stated that you would not be allowed to start without a hydration pack of some sort. It was also stated that if you came across a time cutoff and did not have a working headlamp or glow sticks you would DNF. As I understand it - this did not happen. I\'ve read many accounts saying that those who did not have headlamps were grouped with those who did. One person with a headlamp was made to wait at a checkpoint for people without. That person would then guide 3 lamp-less people through the remainder of the course. Given the very challenging terrain...explain to me how this is safe for those unprepared souls being guided or fair to the prepared participant made to guide? It was also made clear that a number of obstacles were to be closed at a certain point in time (for safety). It is incredibly unfortunate that one of these obstacles (Tyrolean Traverse) was late in the race. Right out of the gate, many people would not be allowed to participate in this obstacle due to start time and average completion time.
What bothered me most has to do with that last point, however - that Spartan allowed people to
register for early afternoon waves. Knowing this course was more difficult than in the past...knowing many of those people simply wouldn\'t have a chance to finish...how could they happily accept your money? When I registered (and perhaps I\'m remembering wrong), I don\'t recall having seen something advising me not to register for a late wave if I was inexperienced. Knowing I was green, I chose to register extra early (8:30 am \"confirmed\" start time). Maybe it\'s as simple as the old saying...
\"Proper prior planning prevents piss poor performance.\"
But, as I said, despite those issues, I did experience a pretty smooth registration process, relatively organized \"everything\", and good race support.
The medical situation was similar - \"mostly\" good.
On the final obstacle of the race - the Fire Jump, I landed funny and broke my left medial tibial plateau. For the record - I finished under my own power (rolling over the timing mat - I did have help under the actual arch). The journey from the finish line to the med tent was drawn out, slightly confused, and had its fair share of miscommunication. Eventually, after my knee had successfully had time to swell like a watermelon, I arrived at the med tent to be treated to warmth, cup-o-noodles, and ice saran wrapped to my leg. This, unfortunately (though, predictably) was the extent of what they could do for me. To their credit, I will say they did seem genuinely concerned for my well-being, and I certainly was comfortable in the med tent. So there\'s that.
On a lighter note:
Running with a TomTom GPS watch may have changed the game for me.
I ran The Beast with a TomTom Multi Sport GPS watch. I usually run road races with Runkeeper on my phone, and I normally don\'t have any tracking at all (GPS or not) during Obstacle Races. This time, however, I did. I have to say, I think it made all the difference in helping me keep my sanity, helping me know where I stand, and helping me maintain proper calorie intake and hydration throughout the race. I love it, and it did really well for me, but I\'ll talk more about it in a dedicated review (which will come very soon).
Speaking of calorie intake - when you\'re running a half-marathon that can take you 1.5 to 2.5 hours, eating some calories is important. Can you just IMAGINE how important, then, eating something during a 16.5 mile, 7+ hour event like this is? If you wait until you\'re thirsty to drink, or until you\'re hungry to eat...it\'s already too late. I packed a LOT of food for The Beast, and I ate nearly all of it. I also drained my 3 liter hydration pack almost 3 full times. Proper calorie planning is a major key to success in The Beast. Much of what I ate consisted of Health Warrior Chia Bars - they\'re stupidly tasty and have a TON of nutrients in them that your body will just soak right up, especially in circumstances like this race (see my review here). I love being part of The Tribe - it\'s one more way I\'m able to help inspire and motivate people to get out there and do something, whether they think its crazy or not.
For all those wondering about the obstacles themselves...
The full obstacle list, in order, is as follows:
1. Under/Over/Under
2. Over/Under/Through
3. Sandbag Carry 1 (45 lb pancake)
4. Bucket Brigade 1 (~80 lb bucket carry)
5. Traverse Wall
6. Tarzan Swing (swim, rope climb, tarzan swing, swim)
7. Atlas Carry (~120 lb stone)
8. Barbed Wire Crawl 1
9. Log Carry
10. Log Hop / Balance
11. 7 Foot Wall
12. Vertical Cargo Net
13. \"Big Cargo\" (at the mountaintop)
14. Tractor Pull
15. Memorization Wall
16. Spear Throw 1 (This is about where I lost my Battle Buddies Heather and Geoff)
17. Inverted Wall
18. Bucket Brigade 2
19. Tire Pull
20. Sandbag Carry 2 (70 lb bag)
21. \"PlatinumRig\"
22. Tyrolean Traverse
23. Memory Recall
24. Rope Climb
25. Spear Throw 2
26. 8\' Wall
27. Barbed Wire Crawl 2
28. Dunk Wall
29. Pipe Traverse
30. Hercules Hoist (45 lb women, 90 lb men)
31. Big...Climby...Thing...
32. Monkey Bars (varying heights)
33. Fire Jump
But honestly, the biggest and baddest obstacle of this entire race is not in that list: The Mountain. I\'m not going to give a ridiculous in-depth heartfelt recounting of all the obstacles - I\'ll let my video below do that for me.
The short version: I was beyond pleased with myself that I succeeded in the Traverse Wall, the Tyrolean Traverse, and the Hercules Hoist. Very disappointed about the PlatinumRig, Rope Climb, and Monkey Bars, and so close it was heartbreaking on my first Spear Throw. The steep, never-ending climbs and steeper, muddy, treacherous descents were incredibly challenging. The technical trails through the woods could (and probably did) end many peoples\' races with the greatest of ease.
Running with a Battle Buddy (or two) is a REALLY GOOD IDEA. I ran with these two nuts Heather and Geoff...they were pretty hilarious and kept the pain to a dull roar for the first 9 miles until I lost them (or...they lost ME?). hah. Either way, it was really good to run with them while I did. Check out Heather\'s blog over at www.RelentlessForwardCommotion.com.
But, in the end, I did finish. Despite all the negative, I did finish. Despite woeful lack of preparation, I DID finish. And despite breaking my damn knee and having absolutely no gas left in the tank...I. Did. FINISH.
I learned a lot during this race. Some of it I\'ll be keeping to myself, but I will share this: Like I said before - this race is not a race...it\'s a test. Through enduring the trials and tribulations of this monstrous test...I learned a lot both in general and about myself. The Beast taught me about me. I learned what my body can physically do right now, and the difference between that and where I want to be. I learned just how important hydration and calories are to athletic performance. I learned about fatigue. About willpower and the strength of an unbreakable, unshakable spirit. About the value of teamwork, friendship, and camaraderie. I learned the value of each moment spent in training and preparation for any test life puts before you, be it schoolwork, children, marriage, or a physical endurance test such as The Beast. Not only that, I learned the value of each moment period, and how quickly the winds of fortune can change when you least expect it.
But, perhaps most importantly...I learned that if you really want something bad enough you can defy all odds and rip it from the cold, greedy hands of Fate.
It\'s incredible to think that this time a year ago I was getting ready for my first half-marathon...and this time two years ago I had just barely begun my fitness journey and was still about 300 lbs...wondering if I\'d ever shrink below a 42\" waist pant.
Nothing is impossible. Set a goal and go get it! I\'ll see you at next year\'s VT Beast.
','The Beast','','inherit','closed','closed','','62-revision-v1','','','2017-01-08 10:56:19','2017-01-08 15:56:19','',62,'http://50.87.248.94/~sothisj4/62-revision-v1/',0,'revision','',0),(310,1,'2017-01-08 10:56:37','2017-01-08 15:56:37','72 hours from this moment, this moment that I\'m writing this...\"the gun will go off\", so to speak, and I will begin what will be the most difficult race I\'ve ever run...The Vermont Spartan Beast. It will test me, it will try me, and it will push me to my limits. It will show me what I\'m really made of. And y\'know what I\'ve come to accept?
I must not fear.
I must not fear The Mountain. I must not fear The Beast. I just have to put one foot in front of the other and do it. It\'s JUST a hike up a mountain. A really long hike...up a really steep mountain...with lots of obstacles...
NO BIG DEAL, RIGHT?!
Right. SO WHAT if this is the first time I\'m running something so challenging? SO WHAT if it\'s going to be at least 14 miles and 3 or 4 times up and down Mt. Killington? SO WHAT if I\'ve NEVER run for 7+ hours in one go? And SO WHAT if the weather is unpredictable? I will admit - the last couple of weeks have been kind of an interesting roller coaster ride and frankly...I panicked a couple of times this past week. I heard it was going to be super cold, and I panicked about dressing warmly enough. I saw new obstacles that I wasn\'t expecting, and I panicked that I hadn\'t trained for them. I remembered I STILL can\'t climb a damn rope...and I panicked.
But in the end, none of it matters. I have trained, I have prepared, and I am as ready as I will ever be. Self-doubt and worry will get me nowhere. I have to remember - I signed up for this. I wanted it. I wanted that race, I wanted that experience, and I wanted that finisher\'s medal and the amazing sense of accomplishment that goes along with it. It\'s time to go get it.
I suppose this mindset should apply to anything in life, really. Any race or competition you have coming up, any big exam (you signed up for the class, right?), any event or task at work (you applied for the job, didn\'t you?)...it\'s all the same. Fear, negative anticipation, dread, wild speculation and hype...none of it helps you swing on those monkey bars...none of it helps you climb up that rope or tackle that big mile-long hike up a black diamond trail...all it does is suck away your energy, your will, and your emotional strength. So why give in to it?
Suck it up, buttercup. Put on your big boy/girl pants and spartan the f**k up or don\'t go on the mountain to begin with. I mean, you have to climb over a 6 foot wall to get to the starting corral...did you think this was going to be easy? As a wise man once said (very recently) - \"Every single person reading this can finish - if you chose to. You can DNF right now, three days early - if you chose to let it get to you.\"
I have accepted what is coming, and I\'m ready for this. There\'s no room for fear, just total ass-kickery.
So when you start worrying yourself silly...just remember the little gem below from one of my favorite books (this is The Litany Against Fear...bonus points if you know what book its from)
See you at the finish line.','Fear Is The Mind-Killer','','inherit','closed','closed','','63-revision-v1','','','2017-01-08 10:56:37','2017-01-08 15:56:37','',63,'http://50.87.248.94/~sothisj4/63-revision-v1/',0,'revision','',0),(311,1,'2017-01-08 10:56:56','2017-01-08 15:56:56','As we get closer and closer...I can\'t believe I set myself up for this. September is going to push me to my limits. September is going to show me what I\'m really made of. September is going to show me exactly how far I\'ve come and what I can really do.
If it doesn\'t kill me first.
September I face back to back to back weekends of pain...with a 5K kicker on the 4th weekend. And the hardest part of it all...the Coup De Gras...
On the 3rd weekend - Saturday, September 20th...I take on the Spartan Beast Vermont. 12+ miles of pain and suffering up, down, and all around Mt. Killington, VT.
What did I get myself into...
It\'s been a hell of a year so far...and it\'s not over yet. With the Falmouth Road Race, 4 half-marathons, and my first outdoor Spartan Sprint behind me (which, by the way, was SUPER hard)...I now have September to look ahead to...
and lucky me, it\'s right around the corner.
So what, exactly, is so awful about September? Let me break it down for you:
Weekend 1:
September 6th (Saturday) - Run to the Rock Half-Marathon in Plymouth, MA
(Sponsor - Cape Cod Nutrition Corner)
Weekend 2:
September 13th (Saturday) - BoldrDash Mud Race (5K Obstacle Race) in Exeter, RI
September 14th (Sunday) - Michelob Ultra Boston 13.1 (half-marathon) in Boston, MA
Weekend 3:
September 20th (Saturday) - Spartan Beast, Vermont (12+ mile obstacle race) on Mt. Killington, VT
(Sponsor - Health Warrior)
Weekend 4:
September 28th (Sunday) - Craft Brew Races 5K (5K and craft beer festival) in Falmouth, MA
(Sponsor - Sportclips Falmouth)
whoa.
I\'ve had triple-booked weekends (here, here and here), I\'ve had back to back races in the same morning (here) but this...this is a whole n\'other animal. I do not recommend doing this.
Best thing I can do is keep running, keep up my strength training, and make sure I\'m about as prepared as I can be. I guess if you see me still posting in October you\'ll know I\'ve survived.
For once...I\'m speechless. There\'s really just not much more to say. Check out these videos for an idea of what I\'m up against.
See you on the other side.','September...There Is No Being Ready For This...','','inherit','closed','closed','','64-revision-v1','','','2017-01-08 10:56:56','2017-01-08 15:56:56','',64,'http://50.87.248.94/~sothisj4/64-revision-v1/',0,'revision','',0),(312,1,'2017-01-08 10:57:10','2017-01-08 15:57:10','What a relief to FINALLY be getting caught up on all these race recaps and product reviews! I pretty much always go in order, but for now I\'m delaying the BoldrDash Beach Race recap (lots of video to edit). I also usually like to have recaps up within a few days after the race...but if you\'ve read my most recent article you know what\'s up.
At any rate - today I have the distinct pleasure of talking about the race that began it all...and how things came full-circle one year later with a new PR :)
Lovin\' L.I.F.E. 5K...
This race was so early in my running career that I hadn\'t even created \"So THIS Is Fitness...\" yet! That said, I should do some explaining...
Lovin\' L.I.F.E. is a charity 5K run/walk that benefits L.I.F.E.
OK...so what is L.I.F.E.?
L.I.F.E. (Living Independently Forever) is a unique non-profit program that has been serving adults with learning and intellectual disabilities for more than 20 years. It\'s this little assisted living community tucked away in Mashpee, and you\'d never know it was anything short of normal...which, I suppose, is the point. They do great work at L.I.F.E. supporting their residents and encouraging them to live life to the fullest - they even have an athletic program, and many of the residents participate in the Special Olympics! Pretty great if you ask me.
And it\'s where it all started for me
Lovin\' L.I.F.E. 5K was the very first race I ever ran, and I was SO out of my element. The race was in early May, and I had only gone for my first run at the end of March...saying I was new and clueless is an understatement. Nevertheless, I had been working out hard and had made major progress over the 8 months leading up to the race, so I figured I could handle it. I made sure to get out there, run, and be as prepared as I could. Overall, I would say I did an OK job, especially considering how little I knew.
Race day came- and I felt ready. I was so pumped up and excited and I had my little cheering section there for encouragement. I was gonna take on the world. When it came time for the start, I lined myself right up at the front and was poised for the gun to go off (there wasn\'t a gun...just a \"GO!\").
Long story short - I exceeded my own expectations. I was one of the leaders for a pretty decent portion of the race, ended up being one of the top finishers, and took 1st place in my age group. As I rounded the corner and saw the finish...I also saw the big L.E.D. clock with the time...and my jaw dropped...I was stunned with how well I did.
One year later - another GREAT race!
This year was much the same as last year - a large contingent of walkers, a lot of people out for a good time and a \"fun\" 5K...and a few people like me gunning for gold. I thought, considering my performance a year earlier, I might actually stand a chance at an overall podium finish...maybe even win the whole thing! I went out hungry for 1st place...it might be my only shot for a long time in a real race environment (spoiler alert: I\'m not THAT good of a racer).
The race began, and for almost a mile, I was in the lead! Somewhere near the one mile mark, someone passed me - it was the guy that ended up winning. Come to find out...it was the SAME guy that won last year! That\'s ok though, I kept chugging along. Little by little, a few more people passed me along the way, but I kept on going... I was determined.
In the end, I came to the home stretch and I knew a PR was within my reach. I rounded the corner just like last year, saw the L.E.D. timing clock just like last year...and the afterburners kicked on to seal the deal.
I PR\'D! I came in at 23:41 - 10 seconds off my Personal Record! I came in 5th place out of 171 and once again took 1st in my age group! I was SO happy - my one year race-aversary produced some stellar results and great memories. It was nice to have my mom and fiancee there to cheer me on and watch me finish, and during the awards ceremony the Race Director, Ian, even gave me a special little intro/shout out (he knew it had been my first race ever).
All in all, I was THRILLED with the day. Lovin\' L.I.F.E. 5K is a GREAT local race, and I strongly recommend you register for it next year if you live in the area. This race holds a special place in my little fitness world, and I\'m sure no matter where I live I\'ll find an excuse each year to come back home for the first weekend in May to run this race.
Everybody starts somewhere. Never forget where the journey began - you might lose sight of where you\'re going.
','One Year Of Running Races - Lovin\' L.I.F.E. 5K Recap','','inherit','closed','closed','','65-revision-v1','','','2017-01-08 10:57:10','2017-01-08 15:57:10','',65,'http://50.87.248.94/~sothisj4/65-revision-v1/',0,'revision','',0),(313,1,'2017-01-08 10:57:40','2017-01-08 15:57:40','Sometimes Life feels the need to test you.
The last few months have been one of those times. It\'s felt a lot like this:
Yes, that is a pool of Ice Water.
The last few months have been a little insane, and it all started with my triple-booked race weekend (here, here, and here). Despite the fact that a number of things are off my plate, I\'ve managed to get buried by what IS still there - new job, my upcoming wedding, the looming menace that is \"September\", and more. This can, and DOES, happen to the best of us. So what do you do when life keeps on knocking you down? What do you do when it\'s tough to keep up with your health and fitness? How do you beat the I don\'t have time thing?
...let me tell you a little story...
Lately it\'s been tough to un-bury myself.
That ever happen to you? I envisioned a quiet couple of months for the summer. I don\'t have many races scheduled (see calendar widget to the right), I\'m not traveling to Amherst to visit my Delta Chi chapter (I\'m their Alumni Advisor), and most of the wedding planning is done...should be relaxing, right? Lots of time to write race recaps, product reviews, be thoughtful and create original content, create a workout program, and just relax.
I was wrong.
Instead, I got a little complacent, got a little lazy, and things started to pile up. I don\'t know what happens to YOU all when you start getting behind...but for me it\'s kind of like my brain wants to do everything at the same time...and nothing actually gets accomplished. Which really only made the problem worse. Then the panicky stress sets in and you\'re really just not gaining any ground. Here I am about 10+ articles behind (a combination of race recaps and product reviews), I\'m 48 days away from the wedding and running out of time to accomplish the last things on the list, and there\'s a whole laundry list of things I need to accomplish on top of that (including laundry!).
How do you surface? How do you break out of the crazy and actually make some headway?
Stop. Breathe. Don\'t Panic.
You WILL get through this. You just have to stop, breathe, and break it down into bite-sized pieces. Prioritize just like I walked you through in my time-management article.You can get through it.
Focus.
It can be easy to get distracted and fall off from your super-productive timeline. This is an especially great challenge for me...as I have A.D.H.D. (Attention Deficit Hyperactivity Disorder). Basically...I start at \"apple\", I end at \"Optimus Prime rolling down I-95 Boston during rush hour\" and totally forget where I started and what happened in the middle. Picture the dog from \"Up\" - that\'s me. This is a large part of how I fell behind - I can spend hours accomplishing nothing...just running in place.
Through all of this, my workouts have not suffered.
I had a workout program, I knew I needed to set aside an hour in the morning before the day got rolling, and I got it done. The problem happened when I completed that program. I didn\'t have anything else made up and ready to go...so I kind of floundered for the last 2 weeks. I ran a few miles as many days as I could...but I didn\'t have a program. I certainly didn\'t lack motivation (If that\'s your issue, read this now), I just didn\'t have direction.
That\'s when my fitness fell off right along with everything else I wasn\'t getting done.
So that\'s pretty much when I said enough is enough. YOU CAN NOT let your health & fitness suffer...that\'s when it begins an ugly downward spiral. I\'ve had to take time to stop, breathe, re-focus, and prioritize. I\'ve had to start trying to take things bit by bit and accomplish SOMETHING. You can\'t do it all at once, but if you start with one thing, you can move on to the next. Pretty soon, you\'ll break through and dig yourself right out of the ugly little pit you fell into.
And try to remember - you\'re not the only one stuck in that pit. You\'ll all get out.
I guess what I\'m trying to say is - try not to let it all overwhelm you. Stop, breathe, don\'t panic, and focus. You can get it done AND find time for yourself. That said, you should start seeing more regular posts from me again. I have a few races coming up in the next two weeks that I\'m excited to share with you, and you\'ll FINALLY find out what the big deal is with September. Have questions? Email me or reach out on my Facebook Page.
You Can Do It. ','When Life Gets You Down - Surfacing From The Crazy','','inherit','closed','closed','','66-revision-v1','','','2017-01-08 10:57:40','2017-01-08 15:57:40','',66,'http://50.87.248.94/~sothisj4/66-revision-v1/',0,'revision','',0),(314,1,'2017-01-08 10:58:32','2017-01-08 15:58:32','I know - it\'s been a little while. Life, a new/second job and planning a wedding apparently take a lot more time than I initially gave them credit for. Time to get back on the horse.
Remember that weekend I ran 3 races in two days? Yeah...there was one more race I didn\'t talk about, and it was pretty fun.
Spring Classic 5K! What a cap-off to my crazy, double-booked, super-packed weekend.
I may have exercised poor judgement in planning my weekend...
Running back and forth in Plymouth to two races wasn\'t the only reason the weekend was nuts...
To pick up where we left off...
Team checked in at relay for 9 am start - check. Bolted across town for the 10 am 5K - check. Back across town to start my leg of the relay round-about 11 am - check. Placed 4th overall in the 5K (24:14), placed 2nd all-male team, 6th overall team (out of 57) in the relay (33:19 individual time, 4.37 mi). Sweet. Many a post-race libation was shared in celebration of our sweet sweet victory and the awesome medals we took home.
Aaaand then I hit the road to Amherst.
I serve as Chapter Advisor to my college fraternity chapter at UMass Amherst. That night they just so happened to be holding an important ceremony...one which I REALLY should be at. So, of course, I went. In the first article about this weekend of races I mentioned I originally hadn\'t even planned on any races...this was why.
So I shot out to Amherst, we had our night, and I didn\'t end up going to sleep until about 1 AM. I then got up 4.5 hours later to make the drive to Cambridge. So now, not only was I physically POOPED from running two races the day before...but I was also now running (literally) on 4.5 hours sleep.
ugh.
Arrived in Cambridge a little over an hour early (as I like to do), and meandered my way to the number pick-up. Got a sweet tech tee AND a pint glass for signing up so early. I had bib #384...aaaand they were capped at 3500 runners. So yeah, I was a little early to sign up. hah.
Ended up doing a LOT of wandering and time-wasting. Kiiind of my own fault. I had registered as a part of the \"New England Spahtens\" team - they\'re a huge Obstacle Course Race enthusiast group / team. The Spahtens, generally, show up IN FORCE...En Masse, in droves, etc...whenever they show up to a race. More often than not they are the largest team present.
Naturally I assumed they would be the largest team at Spring Classic so I went off in search of the special \"largest team\" tent. I could not find it. Short answer was, I think it was pretty much just me and this other guy that actually ran Spring Classic for the Spahtens. I didn\'t realize there were two obstacle races happening that very same morning...so guess where all the other Spahtens were. Whoopsie. In the end I got my stretching in, used my Tiger Tail (review to come) and got to the starting corral in plenty of time.
I had forgotten what it was like to run a big race.
It was jam-packed. Spring Classic 5K had even more runners than Pace to a Pint 5K did, and you could tell. I couldn\'t even get into the corral until the gun went off and people started moving and making room. Once we were off, it was pretty crowded on the streets of the course - there was a lot of bouncing between people, slowing, speeding up, etc. Overall, despite the crowd I was able to maintain a strong pace. It was pretty cool running through the streets of Cambridge - traffic was stopped/blocked off and we got to run through major thoroughfares of the city! I love races like that...part of why I enjoyed the Boston Firefighters\' 10K so much.
In order to keep myself at a strong pace, I had to push hard through the lack of sleep and tired muscles. I tried picking people out of the crowd and pacing them, then I\'d pick someone else out and try to pass them. I repeated this process for the vast majority of the race. At one point I spotted a guy wearing a New England Spahtens \"drill shirt\" - he was the only other Spahten I had seen all morning...I had to catch up. I tried, but he was just too fast. I was now determined to find him post-race.
The effort required to keep running was immense.
I was SO tired, SO exhausted...SO worn out...but I wanted to push. I wanted to break 24 minutes. I wanted to end the stupidest weekend of my running career strong. At the time, I mistakenly thought my 5K PR was 23:57 (it was actually 23:51) - I was convinced a new PR was within reach if I just kept pushing.
Funny thing about a 5K...a brief slow-down, a quick walk-break...can make such a difference in your official time. I had a rough idea of how far the finish was, and I pushed it. I pushed hard.
I ended up sprinting it out at the end like I always do, and I got an official time of 24:24. I didn\'t PR, and honestly, I don\'t think I really expected to. Thinking it was within reach was probably just what I needed, at the time, to get it done with (to me) a respectable time.
Once I crossed it was all over - the last two days caught up with me. My legs felt like jelly and politely informed me I was done exerting myself for a while. Once I got to the beer table, my day got interesting again. I ended up meeting this guy right here - Kevin. The guy in the Spahtens shirt. Found him. Ended up having a great conversation, several beers, and when the free beer ran out we continued our revelry at The Asgard (where the official post-race party was). Then later we went and watched a robot fight at The Middle East club a la BattleBots. I kid you not. I DID say my day got interesting, right?
Definitely a fun race.
If you\'re looking for a fun race, a great course, and an opportunity to run through some big city streets with 3499 other people...go run Spring Classic. They also have Winter Classic, and they\'ve just added Fall Classic. Same course, just different seasons/weather/conditions. Give it a whirl! I can\'t promise you\'ll see a robot deathmatch, but you\'ll very likely have a good time regardless.
Oh...and...don\'t double-book yourself.
Do yourself a favor - learn from my mistake. I may have gotten through it...but good lord...what an effort it took to coordinate, keep it straight, and make it work. I was lucky both the Herring Run Classic 5K and 26.2 Challenge Team Relay were in the same town just 8 minutes apart. They easily could\'ve been across the state. Then I would\'ve been out my registration money and potentially pissing off a sponsor. Keep your races straight and you\'ll thank yourself.
Then again...I don\'t know many other people running 35+ races in a year. So maybe this isn\'t a common problem...','A Lesson In Double-Booking Pt. 3 - Spring Classic 5K Recap','','inherit','closed','closed','','67-revision-v1','','','2017-01-08 10:58:32','2017-01-08 15:58:32','',67,'http://50.87.248.94/~sothisj4/67-revision-v1/',0,'revision','',0),(315,1,'2017-01-08 10:59:02','2017-01-08 15:59:02','I love the feeling when you finish a race. You see the finish line and get that burst of energy...and everything you have gets left on the pavement as you sprint on ahead to claim your victory (whether personal or overall). You cross the timing mat, you break the tape, you get there. The feeling of release, relief, and accomplishment on the other side of the finish line is fantastic...the joy and sense of satisfaction with the fruits of your effort simply palpable. Then you get to relax, have some water, have a banana, and chat with other runners...
Unless you\'re a genius like I was the weekend before last.
Then you get to say a quick \"thank you, goodbye\" to the race director, wave to your friend that ran the race too, and shoot off across town to run the relay that your 5 friends have all been at for an hour and a half...
Today\'s article will pick up where part one ended - after I crossed the finish 4th overall at the Herring Run Classic 5K. Please, learn from my carelessness...unless you WANT a weekend like I had. Then go for it I guess.
OK, so...wait, what?
Yeah...for those who didn\'t read \"A Lesson In Double-Booking Pt. 1\" - first off...you should read that, but the short version is...I accidentally double-booked myself for races on Saturday, April 26th. I registered for the Herring Run Classic 5K (bib to the right) which I THOUGHT was April 19th, and the 26.2 Challenge (team marathon relay, bib above) which was on April 26th. As it turns out...I was wrong about the date for the 5K (it was the 26th too!)... Fortunately, the relay began at 9 am and the 5K at 10...and the starting lines were an 8 minute drive apart in Plymouth, MA...so I could make it work if I ran a late leg in the relay...
Which is exactly where we\'re picking up now.
So...I crossed the finish at the 5K. Elation, joy, hurrahs, handshaking with the 3 guys that beat me, my buddy that came in 2 places behind me, and the guy I edged out at the 2 mile marker. The joy of the moment, however, was predestined to be short-lived - after allowing myself but a moment of reverie it was time to head back across town to the staging area/starting line of the 26.2 Challenge Team Relay.
26.2 Challenge?
The 26.2 Challenge is a 6 man Team Relay over a total distance of 26.2 miles (marathon distance). It was put on by 26.2 Productions - this race is their thing...it\'s what they do. This year they\'re putting on a 26.2 Challenge in Plymouth (MA), Newburyport (MA), and Philadelphia (PA). The one we participated in, as you are aware, is the Plymouth event. The starting line, finish line, and team festival area was in Cordage Park Plaza...a little off the beaten path in Plymouth, MA. The Race Director Steve is a REALLY nice guy - very helpful, personable and approachable. He actually found me and came up to say hi as he spotted me leaving the registration tent. Great way to start the day.
I arrived shortly after our 4th man began his leg of the relay. The first three runners had all done really well in their leg (R to L - Terrence, JP, and Jesse). I talked with them and with Jimmy (the guy to my right) and decided I\'d do the next leg, making Jimmy the anchor.
What\'s the \"anchor\"?
In athletics, the final leg of a relay is typically referred to as the \"anchor\". It is usually reserved for the fastest or most experienced member of the team. This person is the one who is responsible for making up ground/catching the leader or preserving the lead the team already has and widening the gap to ensure victory. Typically, you put your slowest man right before the anchor, who then comes in and smokes everyone. Needless to say...this described me and Jimmy perfectly. hah.
I took every moment I had to stretch, refuel and rehydrate. I had done this before, and I knew how to prepare and ensure success. The Fool\'s Dual Challenge was still fresh in my mind - a 5K at 8 AM and a half-marathon at 9...If I could manage that, surely I could do a 5K then a 4.37 mile relay leg. Just a few key differences though...
In the Fool\'s Dual Challenge I made a point to go slow in the 5K - my goal was to get a decent time in the half-marathon and, frankly, to finish. I ended up doing so well I placed 3rd in my age group for combined time! This day, however, my goal was not to finish. My goal was to compete. I knew I\'d have a shot at a podium finish in the Herring Run Classic 5K given the small field. I knew my team had a shot in the relay considering how fast the other 5 guys are. Also...it\'s a team effort - nothing but my absolute best effort would suffice. That said, refueling, re-hydrating, stretching, and using my Tiger Tail (review to come) were all critical. Once that was complete...it was time...
My Experience in the 26.2 Challenge -
As I reached a point where I felt adequately prepared, I got ready to head to the starting line. We all knew about how long we expected each other to take, so I knew about when to be primed and ready. As we came within minutes of when we expected our 4th man to round the corner, I got my music playing, had Runkeeper ready and waiting, and kept my eye out. Others on my team spotted him first (in the maroon long-sleeve shirt, pic to the right) and I stepped up to the starting line, finger poised over Runkeeper\'s \"start\" button. The team was fired up. I was amped. The crowd was cheering each finisher as they came in. As my teammate Alex crossed the finish line next to me I shot off like a rocket.
I was so ready to crush it.
The course was great!
As I\'ve come to expect from many races (especially those in coastal towns)...this course was beautiful. We were along the streets of Plymouth, went along a rail trail, popped out by the waterfront, and then looped back around to the rail trail. The course was pretty flat, pretty fast, and a lot of fun. The rail trail was a bit narrow, and the gravel had become a weird almost muddy mix...but it was easily overcome by simply keeping an eye out. The course was well-marked when out on the streets and it was damn near impossible to get lost. This was another non-standard distance...4.37ish miles...but it\'s easy to figure out why when you consider it\'s a marathon team relay consisting of 6 people (26.2 / 6?). While out on the course...I learned a valuable lesson that helped me earn a great achievement -
Relays are a different animal entirely...
I\'ve run road races before...but this was my first team relay. I learned very quickly how different relays are from normal road races. I\'m sure track meet style relays are different...but in this relay...it was so spread out that you were really running your own race. When I started, nobody else did. As I made my way out along the course there were lots of runners...but I had absolutely no idea how I stacked up against them. I had no idea if they were the 5th leg like me...or maybe the 3rd or 4th leg...or maybe even the 6th leg! I had no way to gauge myself against others...so I was left with only one option - go as hard as I can for my teammates. In the end, that\'s what it came down to - my team. My team is what encouraged me to keep running when I wanted to walk. My team is what encouraged me to pick it up when I felt myself slacking and slowing down. Four of my teammates had already given their all and run hard in their leg...I couldn\'t let their efforts go to waste. One of my teammates was ready and waiting to seal the deal and carry us to victory...I couldn\'t keep him waiting and make his job harder.
So I ran. Hard.
As I came back in to Cordage Park Plaza I knew the finish was close (and so was Jimmy)...so I kicked on the afterburners, gave it everything I had, and rocketed on towards the finish. As I crossed, Jimmy took off like a rocket and the final leg had begun. I ended up finishing in 33:19 - a Personal Record pace of 7:38 /mile...that beat my previous best pace by 2 seconds per mile! I couldn\'t believe it...not only was this race over a mile longer than my previous best pace (Tavern to Tavern 5K 2013)...but I had already run a race before this one. Guess I was warmed up!
The anchor did his job well
We all went inside for a celebratory (free) beer, and a little over 20 minutes later we started looking for our anchor Jimmy. He finished in 25:07 - a 5:46 pace and a good enough leg to earn him 4th place overall individual runner! We had to get a timing issue fixed, and as a result we found out a little early that we were the 2nd place All-Male team! Once the full results were in, we found out that not only were we the 2nd place All-Male team (there were 7 team divisions) but we were also the 6th place overall team out of 87! We only missed 5th by about 3 minutes, but we were THRILLED with our performance! It was nice to walk away with a medal when, honestly, we hadn\'t really gone in with any expectations of greatness. We were a rag-tag bunch of guys thrown together into a team when I, on a whim, asked one buddy if he was up for it. Nice how things work out.
Final/Overall Impressions?
This race was a ton of fun and a great first experience with a team relay. I would do this race again in a heartbeat, and I absolutely plan on it next year. It was such a different experience, a totally different feel in the race festival area, and I love the team aspect of things - it gave me a whole new sense of motivation that I simply don\'t think I can replicate in a solo race. If you have an opportunity to run a team relay, go for it. If you live anywhere near Plymouth, MA...run this race next year!
Oh, and honestly...I don\'t think running a 5K before this relay hurt me. I DO wonder how I would\'ve done had I not participated in the 5K...but I\'m glad this happened. Next year I\'ll probably plan to not run anything else that day...and be a little more careful when registering for races. I very well could have been faced with a decision of having to choose...and that\'s no fun.
Then it was time to shoot out to Amherst, MA for an event with my college fraternity and...oh wait...I had another 5K the next morning...Good Lord...it never ends...
More on that next time.
','A Lesson In Double-Booking Pt. 2 - 26.2 Challenge Recap','','inherit','closed','closed','','68-revision-v1','','','2017-01-08 10:59:02','2017-01-08 15:59:02','',68,'http://50.87.248.94/~sothisj4/68-revision-v1/',0,'revision','',0),(316,1,'2017-01-08 10:59:17','2017-01-08 15:59:17','I had one of those sinking \"whoopsie\" moments a couple of weeks ago and learned a valuable lesson in double-booking oneself. As a result, I ended up running not one, not two, but three races last weekend.
That\'s right - on a day I originally hadn\'t even planned to run a race at all, I ended up running two. Then I ran one the next morning. I\'m going to break this down in three articles because, frankly, I may have made one dumb move, but I ran three awesome races...and they each deserve their own recap. Today is all about the lead-in / how this happened...and the first race I ran - the Herring Run Classic 5K.
How did this even happen?
As many of you might be aware...I am slated to run a RIDICULOUS number of races this year. Currently, I am either committed to or registered for 33 races in 2014...and frankly I expect to add a few more late in the year. Why? Because I can. I want to see how far I can push, and I want to show others that if I can go from where I was to a place where I can do this...there\'s no reason they can\'t reach their goals too. One of those 33 races is the Herring Run Classic 5K....which brings us to today\'s lesson...
As I approached Saturday, April 19th I was eagerly anticipating the Herring Run Classic 5K in Plymouth, MA. Just a couple of days out I decided to look at the event website...and that\'s when my heart sank - it wasn\'t scheduled for April 19th, like I thought it was...It was instead scheduled for Saturday, April 26th...the same day as the 26.2 Challenge - a 6 man marathon relay! CRAP. Lucky for me they were both set to take place in Plymouth...and the start times were an hour apart...
It was a one in a million thing...and it looked like it just might work.
I was sponsored for the Herring Run Classic 5K...and honestly I wasn\'t interested in the headache of finding a DIFFERENT race to run in place of it...I\'m already pretty-well booked. I also wasn\'t about to leave my relay teammates high and dry - besides, that was the race I had actually MEANT to run that day...So I looked at times, I looked at Google Maps...
And it WOULD work.
The short version is - I showed up to the 26.2 Challenge right smack at 8 am to get my team checked in and settled. We figured out our running order, got everybody set to go, and when 9 AM came, off went our first runner. I then said my good-byes and my good-lucks and hopped in the car for the 8 minute drive to the Herring Run Classic. That race was slated to begin at 10 AM - I figured I\'d run about a 24 minute 5K, take 5 minutes to wrap up, catch my breath, and thank the Race Director, then 8 minutes back across town with a 2 minute walk to the team area - by 10:40 I should be back and ready to go! I anticipated running the final leg of the relay, or maybe even the 5th if I got back soon enough (it WAS possible depending on how fast they all went).
Yes, this was LITERALLY how I was thinking and processing it all that day to make sure it worked.
What about the 3rd race, you say? That one I had been registered for for quite some time...I just hadn\'t anticipated running TWO races the day before. Whoops.
So Let\'s Talk About The Herring Run Classic 5K!
The Herring Run Classic was a ton of fun! This race was put on by Plymouth Rock Racing...I have yet to be disappointed by an experience with them, and I doubt it\'ll happen any time soon. Plymouth Rock Racing, for those who don\'t know, is a small race company - it\'s pretty much one guy and his kids! They have all their own equipment and they do their own timing - this allows them to put on small races on courses you might otherwise not get to run! The Herring Run Classic was one of those races! The field was very small - just 21 runners crossed the starting line. This was, likely, due in large part to the fact they were competing with such a big race across town (26.2 Challenge).
The small field had no ill effect on the race, though! The race began by the old Plimoth Grist Mill, went along the pavement on Court Street in Plymouth, and eventually you snaked your way to a woodsy area where the actual river is that the herring run through in Plymouth! Apparently Plymouth is home to one of the most active herring runs in the country...who knew?!
The course was great - very scenic, not too many potholes and divots in the dirt road (though there were some), but it was DEFINITELY hilly as described. The way out was hilly, the way back was nice and, for the most part, downhill. Makes sense.
How about my own experience in this race?
I was feeling pretty good going into this race! It was my first race of the day, and it was a BIG day, so I was pretty amped up! I also remembered that Plymouth Rock Racing\'s events have the potential for small participant fields, so there was a shot I could get a podium finish! Then I saw that guy... yeah, that guy in the photo to the right. Wearing the neon. The guy was decked out in matching neon Brooks gear...he looked like he was sponsored by them the way he was decked out (not a bad thing...go you!). He looked like he meant business. I actually cracked a joke...something like \"guess I\'m not winning THIS one!\". By the time we finished...shocker...he won 1st place.
The course was good to me, though. The beginning, as I said, was a bit hilly. That was a good challenge, but I\'m used to hills (and trying to train on them more often) so it wasn\'t that bad. Once we got into the woodsy park area I pushed myself a little more to maintain/improve my pace - I could tell I was up with the leaders and I wanted to keep it that way. I also saw my buddy (and brother Freemason from my lodge) Chris behind me - no offense brother...but I wasn\'t letting you get ahead of me ;).
Once we hit the turnaround and I saw the leaders coming back at me I knew exactly what place I was in...and what I COULD finish in. I pushed it, and right at the 2 mile marker I broke away and pushed to the 4th place spot. I maintained my distance and widened the gap ever so slightly as we made our way back along the last mile. When we got within .5 miles there was even a police escort along the busy street! How cool was that to run behind a cop car again :D.
As we got to the final corner and the home stretch, the Race Director (Craig) was there cheering you on and waving you down that last stretch of road to the finish line. I finished 4th place overall (out of 21) with a time of 24:14. Not too shabby :).
Once again, Plymouth Rock Racing nails it
Craig and his team really know what they\'re doing! Great course, well-organized, good people, and a fun race experience. There may not be a big ridiculous booze-filled post-race party...but so what?! Sometimes it\'s nice to go run a good race, have THAT be the focus, and enjoy a laid-back day of running. Maybe next time I can hit a local bar with the RD and grab a drink after the race is all broken down. That\'d be nice.
So in case you couldn\'t tell...I HIGHLY recommend finding one of Plymouth Rock Racing\'s events and registering for it. You won\'t be disappointed :). Check them out at www.PlymouthRockRacing.com
PS - see those sweet photos?
I have added to my Rolodex of people :) I now count among my friends an up-and-coming photographer! She does lots of weddings and engagements, but had decided that sports is a good area to branch out into, and she\'s learning right alongside me! All of the actual photos (rather than clipart) in this article were taken by her! You can find Keri and Sees The Day Photography here.
And after alllll that...I hopped in my car, went back across town and got ready for my leg of the 26.2 Challenge. Keri brought her camera and ran all over creation with me too! More on that tomorrow :)','A Lesson In Double-Booking Pt. 1 - Herring Run Classic 5K Recap','','inherit','closed','closed','','69-revision-v1','','','2017-01-08 10:59:17','2017-01-08 15:59:17','',69,'http://50.87.248.94/~sothisj4/69-revision-v1/',0,'revision','',0),(317,1,'2017-01-08 10:59:57','2017-01-08 15:59:57','This past weekend I had another running first...another thing crossed off of my \"Running Bucket List\" - My first mud run!
Frankly, I\'m shocked my bib (number) survived! This past Saturday I ran Mass Mayhem - a four mile obstacle race going up and down Blandford Ski Area out in middle-of-nowhere Western MA. This race was SO much fun! Overall I have to say it definitely left a good impression on me, and left me hungry for more obstacle races! So how did it go? What happened? Just what is a \"real\" mud run like...and what do I mean by that? What room for improvement is there considering this was the inaugural run?
Let\'s chat...shall we?
Mass Mayhem... Where to begin?
I cannot even begin to describe to you how much I have fallen in love with Health & Fitness. As part of that, I fell in love with running, and now... Obstacle Racing! It\'s tough to describe...but at the end of the day I can just say...it\'s so freaking FUN! It\'s exhilarating! There\'s a certain rush you get, a certain sense of success and accomplishment when you\'re able to hoist yourself over a 6 foot wall just a little easier than last time...when you\'re able to do an obstacle you couldn\'t do before...when you finish just a little faster than you did last time...
But I digress.
Mass Mayhem - This was THE FIRST Mass Mayhem, and as such there was a lot of success, a lot of new experiences, and some lessons learned / room for improvement (both for runners AND race team). I\'m sure the Race Director and his team learned a lot of lessons and filed away a lot of ideas for next time.
For The Basics (just in case you didn\'t see the pre-race breakdown) - This race was put on by the Type-One team.
What is Type-One?
Straight from their Facebook - \"Type One was founded with the sole purpose and objective to increase public awareness and to find a cure through research for Type One Diabetes.\"
Prior to Mass Mayhem, Type-One had put on Renegade Run twice - Renegade Run is another OCR they hold in Hingham, MA. Some races are for profit, some races donate their proceeds to charity - Type-One donates the proceeds of THEIR races to Type-One Diabetes causes...so while you\'re getting muddy and suffering you can feel good about that.
Location, Location, Location.
With Obstacle Racing - location is everything...Tyson and the Type-One team picked a great one! Your entire race can be predicated on your location - is it a ski mountain? Is it flat terrain? Is it moderately hilly? How about altitude - will there be snow? Man-made or natural pools of water? Man-made or natural obstacles? All of these can depend on your location. This race happened at Blandford Ski Area, a ski mountain owned and operated by Springfield Ski Club. In case you\'re wondering...Blandford is pretty much in the middle of nowhere. I thought I had a pretty good grasp of Western Massachusetts...I was wrong. It WAS a great pick thought - this mountain afforded Mass Mayhem some great advantages.
So here\'s the course, to the left. The dot at the bottom by the \"pump house\" is the starting line - the yellow line is the course. If you follow that line, you\'ll see we went up and down the mountain SIX TIMES. I saw markers on some of those slopes...black diamond. Here I thought I was gonna run right up it...but after a couple minutes of chugging away...I realized I had to just kinda power-walk up. That\'s about how the whole race went. Doing something like this on a mountain was a lot tougher than I had anticipated.
Something I LOVED about Mass Mayhem that I don\'t think other obstacle races necessarily nail - it had it all. It had mud, water, even SNOW! There was a lot of different terrain to cover, and it made for a well-rounded course. The mountain itself was like an additional obstacle, which I liked.
Speaking of obstacles...
Photo from MassLive.com
Let\'s talk about those.
I\'m pretty sure they said there was about 20 obstacles. I wasn\'t exactly counting as I ran the course, but there WAS a GoPro on my head, so I got footage from my perspective of the entire race.
On the Mass Mayhem website there is a \"course description\" page. On it, they give the image of the course I used above and a \"sneak peek\" of some of the obstacles we can expect on the course. They all did appear, just took me a second to match up the \"sneak peek\" description on the site to the actual obstacle on the course. I\'m not entirely sure I remember the \"Mayhem Web\"...maybe it didn\'t manifest in quite the way they imagined? Who knows.
Before I go into the video and my experience with the obstacles themselves...
Overall Impressions?
Me and Tyson, the Race Director
Overall, I had a ton of fun! There were a lot of great things about this race! I have to give major credit to Tyson and the rest of the race organizers - this race was VERY well put-together. These guys had everything covered from soup to nuts. Registration was a snap, there was good pre-race info so we weren\'t left guessing, on-site help was plentiful and it was easy to find everything we needed. Race-day check-in was easy too, and the racer packet was even neatly organized into a labeled zip-lock bag with some aspirin in it for after the mountain had its way with you. The race and all the waves (as far as I know) started prompt and on-time, and the course was NOT over-crowded. One of the things that bugged me about the Fenway Spartan Sprint was how LONG I had to wait for some of the obstacles. No worries of that sort this time! VERY short waits, when there were any. There were also plenty of goodies for racers, including PLENTY of water and bananas, more than enough finisher\'s medals, a free beer, and (LOTS of) food was available for purchase. There was even a big area to hose off after the race! Thanks!
As far as obstacles go, overall I was happy. I didn\'t feel like they were crazy hard - as a matter of fact, I was able to complete all of them! Without cheating or skimping! The obstacles were well-built, which is important, and kind of no-frills, which is perfectly fine. They don\'t need to be fancy - they need to be FUNCTIONAL.
I suppose the only improvements I would like to see for next time, in terms of obstacles, would be some more challenging/difficult obstacles...and honestly? Just plain more obstacles. I liked that there was some trail running in-between, and I certainly appreciate that the mountain itself (and our six ascents and descents) was an obstacle in and of itself...but it felt like there was even more running in-between than there was in Blizzard Blast. That said, I\'m not sure where or how they would include more obstacles. I almost feel like in order to include more they\'d have to put them on an ascent or descent, or maybe on a narrow section of path they may not have wanted to stick an obstacle in. None of those options would be unheard of...but I\'m sure it would be a bunch more work. At any rate...just a thought, and I heard some other more seasoned racers say similar things (about more obstacles).
In a way, it\'s nice that the obstacles weren\'t insane or so tough I couldn\'t do some - that makes the race accessible. It brings Obstacle Racing to more people! Some super-hardcore events might scare people away, or make some people think it\'s out of their reach...but Mass Mayhem? People can do Mass Mayhem. That doesn\'t mean it\'s EASY...it means it\'s do-able. Again - I am not by any means saying it is wimpy. Climbing that mountain 6 times SUCKED (in the best way possible) and I certainly feel like I earned that finisher\'s medal you see right there. I think everyone else that crossed the finish line will say the same. Just a thought :)
I tried to run the course as much as I could, and I tried to get through the obstacles as quickly and efficiently as I could...but there\'s only so much you can tolerate running up a black diamond ski slope, so in the end, I power-walked a little more than I originally intended. I also took a little more time and care on some obstacles than I initially envisioned. At the end of the day, I finished in about 1 hour 16 minutes (official time is incorrect). I\'m pretty happy with that for a 4 mile OCR - if that were a standard 5K distance OCR I would\'ve finished in under an hour. I\'m happy :) and again, I definitely feel like I earned that finisher\'s medal (and beer). Speaking of beer, I MAY have ended up hanging out after the race finished...for about 5 hours...haha. The race cultivated a great sense of camaraderie and there was a friendly atmosphere - I was in a group photo pre-race with some members of the New England Spahtens OCR Team / Enthusiast Group, and I found them after the race! Below is me with Chris, Michelle and Nicole. I also had a nice chat with Heather, a fellow Spahten who runs Relentless Forward Commotion (check her out!).
If you read no further, know that it was a GREAT experience! It was a great event put on by some great people that was well-executed and benefited a great cause! What more can you ask for?! I HIGHLY recommend you check out their Renegade Run event in Hingham, MA and get yourself in line for Mass Mayhem when it comes back next spring! I know I\'m pretty pumped for it :)
SO, let\'s talk details - THE OBSTACLES! And my personal experience with them.
I won\'t bore you with 45 minutes of mountain-climbing video, but suffice it to say...I spent a LOT of time climbing up and down that damn mountain. Let\'s break down how this course went - I\'ll mention all the obstacles in order. I\'ll also include video - I won\'t show you EVERY obstacle...just some of my favorites :)
I mentioned there was a lot of mountain climbing, right? I swear, I felt like that first hill took FOREVER. In all reality, looking at the video, it was about 5 and a half minutes of going up. Felt like more. So after that first huge ascent and descent, what did we run into first?
The Classic Over/Unders
Pretty standard in Obstacle Racing world - 4 foot wall to go over, about 3 foot something-or-other (sawhorse, here) to go under. I enjoyed it :). Every time i come across a four foot wall I get excited because I know I can practically throw myself over it :D I like how the guy that blew by me clearly didn\'t understand the concept of \"over / under\".
After getting through that, it was a run up another nasty hill, back down a hill and on to -
Another staple of Obstacle Racing - the 6-Foot Wall
Three of them. This is another pretty standard obstacle, and one of my favorites! Why? It\'s a great gauge, for me, of my progress. Each time I\'ve come across a 6 Foot wall, I\'ve been able to hoist myself over it more easily. The other two obstacle races I\'ve run, I only came across one at a time...in Mass Mayhem there were three in a row! I DID have to take a quick breather before the third wall here...but I was able to get over all three AND carefully lower myself down the other side...not just drop like a stone. Turns out that was a wise choice - I heard over medic radios later in the race that a number of people were getting knee injuries because they dropped (hard) into the mud on the other side of those walls. Please, if you\'re doing an obstacle race (or even just a regular trail run) exercise a little caution.
After the walls there was a barbed wire crawl, and I had to get REALLY low in my military crawl for that! Even so, it caught my shirt at one point. Had to work for that obstacle. A little after that (and up an incline) there were some wooden crosses like you\'d see in a video of Normandy beach on D-Day (not super-tough). Next? Up more hill to get to...
The Monkey Bars
THIS. I was so happy about. Again, this is not an unusual obstacle - many many obstacle races have this. This isn\'t even any kind of super-hard or out-of-the-ordinary monkey bar...like ascending and descending...or made of beer kegs...
So WHY am I posting the video? Because I actually DID it this time! I\'ve never been able to really do monkey bars. During the Fenway Spartan Sprint I got halfway through and had to drop to the floor - I was slipping thanks to some sub-par gloves. This time? Nailed it.
Next was a partner carry (you switched off in the middle) which I did not do (and was told to skip) since I was not running with a buddy. That was kind of a bummer, not gonna lie. I guess I didn\'t really want to carry someone I don\'t know, so in the end I guess that\'s OK. That led directly to three incline walls with rope to help you up them. I may have just run directly up the first one. Then down a pretty good decline and around the corner to a classic balance beam series (nothing awful). After QUITE a bit of running down the mountain...
Ladies and Gentlemen...we have found THE MUD.
So...Remember that part where I said I\'ve never done a real \"mud run\" before? Yeah...this is one of those things that was just 100% missing. It was fun! Not, like, insanely challenging or anything...just fun. That\'s the point, right? Have fun? OK good - Mass Mayhem achieved it.
After that, there were two 8 foot walls connected by a cargo net over the top - yes, you crawled across. Back up the mountain and another 5 minute hike later (yes, really) we got to a water pit we had to wade through. Nothing awful, but it was INCREDIBLY cold. Another couple of minutes of hike up to a climbing wall straight up-and-down, another couple of minutes of hike to a cargo net up-and-down, and then the descent began again. There was a big drainage tube to crawl through - again, nothing really hard. More descent (like, a LOT more) and we then reached the last video I\'ll show...
The Tunnel
Just in case you hadn\'t had enough mud, here\'s where you can get a healthy helping. You had the choice to go through one of two tunnels or the trench on the outside. The only difference, really, was the tunnels were covered in plywood and the open trench was not. Oh, and some rocks. Ok...LOTS of rocks... I found that out once I got a few feet into the tunnel. I was very careful not to lose my bib on this one - thus my knees and forearms suffered. Nothing bad, just some scrapes and bruises. I\'d rather that than lose my bib.
\"The Tunnel\" is also presumably where Chris (one of the Spahtens I hung out with post-race) got this lovely gash on his arm. Did I mention there were rocks in there? Don\'t worry - he was ok. He didn\'t seem all too upset about the \"injury\", I think he was more peeved the bandage wouldn\'t stay on it. Frankly, I\'m not surprised...he was covered in mud!
After almost 10 minutes of ascent we reached a rope swing kinda thing - it was like swings at the playground, except the \"seat\" was hovering close to the ground and you stood on it. There was a rope overhead to steady yourself with. That was kind of challenging. We then ran aaaaaaaalllll the way down the mountain again and got to \"the frog pond\". It was a pond kinda thing in a massive pit (looked like a fenced in asteroid crater in the middle of nowhere) with about a good foot and a half of muck at the bottom you sank into. After that, we ran down the mountain to the last obstacle...
A sled hill!
Because come on...that\'s just plain FUN!
So there you have it. My experience in the first Mass Mayhem 4 mile obstacle race! Like I said, I had a ton of fun. I highly recommend it.
Will I be seeing you out there at the next one? :)','D. I.R. T. Y. - Mass Mayhem Mud Run Recap','','inherit','closed','closed','','70-revision-v1','','','2017-01-08 10:59:57','2017-01-08 15:59:57','',70,'http://50.87.248.94/~sothisj4/70-revision-v1/',0,'revision','',0),(318,1,'2017-01-08 11:00:22','2017-01-08 16:00:22','\"I can\'t believe I just did that!\"
This past Sunday I ran the YuKanRun.com Fool\'s Dual Challenge. It was a 5K at 8 AM and a half-marathon at 9 AM. A combined 16.2 miles. It is the farthest I have ever run in one morning, and my greatest challenge to date. I was exhausted. I was sore. I was hungry as all hell...but I did it. Not only did I do it, but...well...I guess you\'ll have to keep reading to find out ;)
All I can say is...WHAT A DAY! I still can\'t believe I did that, and everyone I\'ve told so far looked at me like I was a nutball. For those of you who read my pre-race article about the Dual, you know what I\'m talking about. For those who didn\'t catch that, let me give you a brief breakdown:
The YuKanRun.com Fool\'s Dual Challenge was a dual race put on by a race company called...you guessed it...YuKanRun.com. Their \"thing\" seems to be, well, making people run a LOT in one morning. \"Oh, you just finished a 5K? Go ahead and run a half-marathon!\" \"Oh, you had a nice mile run, you say? Go do a 5K, then grab a drink and run a half...then we\'ll talk!\"
The race director, Craig, is a very nice guy - I went back and forth with him via email a bit. I have to say, he and his team put together a very good race! Well-organized, well-run, and FUN!
So, what\'s the deal? How did this work?
Basically, it was dual races...and that was the challenge. At 8 am the 5K began. See that neon yellow person on the runners\' right of the starting line? That\'s me. Go ahead, zoom in. I finished in 25:21. I then had about a half hour to relax, stretch, lose layers, refuel...do whatever I needed to do to get ready for the half-marathon. At 9 am, the gun went off and the half-marathon started. There\'s your dual race, and there\'s the challenge.
I was worried about the 5K, not the half-marathon.
I said this in my pre-race article, but I\'ll say it again - The 13.1 was not my big concern - it was the 5K! When I go into a race, I go in with a certain mindset, approach, and set of expectations for my performance based on the race distance. A 5K is a VERY different mindset and approach than a half-marathon! I usually run out of gas and \"leave it all on the pavement\" when I run a race, no matter the distance...so having a half-marathon to deal with a half-hour after finishing a 5K... that was MY challenge. I had to make sure I paced myself and didn\'t go balls-to-the-wall in the 5K. A minute or minute and a half on my 5K time meant a lot more physical exertion, and could be the difference between great success and wild failure in the half-marathon. I had to pace myself. I had to try very hard to monitor my speed and keep myself under control. It was tough, but I had to remind myself over and over...today is not a PR day, today is about finishing.
With that mantra in mind, I ran two successful races, ran the farthest distance I\'ve done in one morning, and achieved a big accomplishment! More on that in a minute ;)
So, again...in my pre-race article I talked about the courses for the races. The 5K was, indeed a loop. On our approach driving to the race, we went up this gnarly hair-pin twisty steep hill, and Megan goes \"good thing you don\'t have to run on this road! It\'d already be blocked off.\"...guess what? I had to run down it. Thanks, babe. hah.It was a nice course though - classic rural New England, and not too bad difficulty-wise. The half-marathon course was just as advertised - a 6.5 mile out-and-back with a nice little loop for a turnaround. The elevation chart provided was also accurate...but I didn\'t realize exactly what it meant...more on that later.
Let\'s talk about the experience.
To be honest, I don\'t remember much of the 5K run. It was such a big morning and there was so much going on...it\'s all a blur. As we were leaving after the races, Megan pointed out \"race\" signs that had designated the course for runners, and I completely had no recollection of running on those roads! Weird. I remember pacing myself. I remember making a point to not go too hard, but still run a strong, respectable pace. I remember crossing the finish, seeing my time...and being a bit disappointed...but I knew it had to be done to achieve overall success. It\'s just all so BLURRY!
In contrast, I remember the half-marathon vividly. The picture to the left is right after the starting line - for some reason Runkeeper started before I actually began the race, so when I tried to \"start\" it when the gun was about to go off...it was already running! I had to scramble to stop, delete, and restart it, so for about the first .1 miles I was trying to start up my run. Once I got that taken care of, however, things went well. I remembered \"today is not a PR day\", and that thought carried me through and helped me not over-exert myself. Another thought flying through my head was one word - Endure. That was particularly poignant given I was running 16.2 miles total. And, of course, the shirt...It was the same shirt from the Hyannis Half - \"NO Limits - I Can, I Will\".
This race was all hills and headwinds! I guess it didn\'t really click in my head when I looked at the elevation chart...I\'m so used to running on Cape Cod that I was NOT mentally prepared for the hills I encountered! Thanks to Insanity: The Asylum...I knew how to handle it though! Haha...lean forward and do high-knees! Those headwinds...I have never experienced anything like that! It takes so much more effort to run against that! I managed, though. Every once in a while I had to refocus, recenter, and renew my efforts. I also had to occasionally fix my form - pull my elbows in towards my body, stop doing the loopy-leg dance...just generally tighten it up. I didn\'t run with a pace band this time (like I did for Hyannis) because, as I said...it was NOT a PR day...so I had to monitor my pace the \"old-fashioned\" way.
I had no urge to go to the water stops along the first half of the race - I had my own hydration source, and I\'d hydrate on my terms, when I was ready. I managed my water pretty well, but I did top off towards the end (people at the water tables were VERY nice). They also gave out energy gels along the course! I got a Gu Salted Caramel on the way out and a Clif Shot citrus on the way back! Hey, that\'s two less of my own I had to use, so I\'m not complaining :).
I got a little bit of a surprise when I got to around the 6-mile mark...I saw the \"Entering Rockport\" sign! Again, this was just me being oblivious to the world and it not \"clicking\" when I looked at the map of the course...but I distinctly remember thinking to myself \"we\'re seriously running all the FREAKING way to Rockport and back?!\" Yes, Darrell...pay attention next time. The scenery WAS nice though - classic rural New England the whole way.
The last half of the half-marathon was tough. Once I passed the turnaround (which was a nice little loop of road, not a hairpin turnaround) I started talking to myself in restaurant terms... \"7 miles...10.1 all day\" - literally just how it sounds - I had 7 miles down, and had run 10.1 all day (thanks to the 5K). I kept saying that each mile to remind myself to stay strong, run hard, and realize just how far I had actually gone...and how far I will have gone once I finish. To think...the accomplishment I was about to make by not only running two miles farther than I ever have...but to do it strong...something I failed to do on New Year\'s Eve Day when I ran 14 on a whim. Damnit...I prepared for this, and I was gonna SMASH IT! Once I got to the 10 mile mark...I knew I had a real opportunity to come in at about 2 hours - if I could keep it strong I might even meet or beat my sub-2 hour PR from the Hyannis Half! I just had to achieve 9 minute miles... Then the last two miles happened.
The last two miles were especially tough.
At that point...I had gone 14 miles in total. My body was tired. I was mentally tired. My little mental boosts of \"you DON\'T need to stop, you\'ve GOT this\" were starting to wear thin. The people cheering along the race course began to be very important. Seeing others chugging along also became important to me - usually I tune everything out and run my own race, but I had to know, at that point, that others were struggling and fighting along with me. I saw others taking walk breaks just like I was. I saw people who I passed earlier pass me. I passed some who had flown by me earlier...it was just one big fight to the finish.
The last mile was the worst.
At just past the 12 mile marker for the half (15.1 overall) I started really feeling it in my right hamstring and left calf. My muscles were starting to let me know just how hard I had worked that morning. With about .6 to go, I think, my left calf cramped. Just once. Just to say hi. Just to challenge me. I had to stop, stretch my calves, and hit the pavement again. I refused to be beaten this close to the end. I had worked WAY too hard to nuke my time and limp over the finish. I did everything I knew to keep a calf cramp from happening...and kept on chugging. My left calf and the bottom of my right hamstring threatened to cramp for the entirety of that last half-mile...but I kept going. I could SEE the finish, and it was gonna feel good.
And it did.
I finished the half-marathon in 2:01:55!
Considering all the hills and headwinds I had to deal with, I\'m pretty happy about that! Oh, and there\'s that whole \"ran a 5K first\" thing too. I was thrilled! After finishing, I literally said out loud \"I can\'t believe I just did that!\" I then proceeded to stretch and eat A TON...I was so sore...but I could actually function! I was a wreck after the Hyannis Half...I was pooped, I was discombobulated and couldn\'t think, I was sore, and my legs almost didn\'t wanna work. After this...I felt pretty good actually.
Oh...Remember that big achievement I mentioned earlier?
I PLACED 3RD IN MY AGE GROUP FOR COMBINED TIME!
With a time of 25:21 in the 5K and 2:01:55.1 for the half, I had a combined 2:27:16.1 for the Dual...and clinched 3rd in the Male 19 - 29 age group by a commanding 19 minutes! They had a classic podium for winners for a photo op...but I don\'t have any photos from that. Why, you ask? The timing was messed up. My 5K results for some reason didn\'t register, which meant I also didn\'t show up in the Dual results - it was as if I had only run the half-marathon! I figured this out after the fact, and was pretty bummed. I realized, though, that this was in no way the race\'s fault - it was the timing company. I shot an email to the Race Director and submitted a timing error request with the timing company, and they were both super-helpful in getting it fixed! My official results now show up, and I can say that I officially snagged 3rd in the Male Open Age Group! The Race Director is even sending me out my age group award since, due to the error, I didn\'t get it AT the race! That\'s very nice of him :)
There were some cool people and parting gifts too!
In the picture above you can see the finisher\'s medal - pretty sweet medal! My 3rd half-marathon, and my 3rd finisher\'s medal. It even has a nice ribbon, complete with the race company\'s logo on the back. They also were nice enough to include a 13.1 sticker for my car! I\'ve been meaning to get one of those... I also got a sweet string sackpack (actually well-built!) and a runner\'s visor (for doing the Dual). Oh, also...
I got to (re)meet Nicolas - the Perfect Fuel guy!
Within a few days (I hope) I\'ll have a product review up for Perfect Fuel. It\'s a performance chocolate, and I had it before both the 5K and the half-marathon. I love it. I think it tastes great, I like the idea and the science behind it, and I feel like it helped me in every run/race I\'ve used it in! Look for that article soon.
Overall, a great day and big success!
I\'m SO pleased with my overall performance and just the day in general! This was the greatest challenge I have taken on yet - I went in with a strategy/gameplan...and it worked! I did well, I pushed my limits, and I achieved what I wanted - I may not have placed in the 5K or the half-marathon individually, but I achieved a combined place...which is fine by me :) I also learned...I was wrong - I said that it was NOT going to be a PR day...but once again it didn\'t \"click\" - I gained a new distance PR - 16.2 miles! Chalk that up to a win.
*Bonus* - I took some video for my buddy Rick who\'s vlogging as part of his Falmouth Road Race training this year - you can see the video below!
So What\'s The Moral Of The Story?
I strongly recommend checking out www.YuKanRun.com and looking into their races! they\'re a ton of fun, a great challenge, and a great way to try something new and see just what you can do!
Just remember - If I can do crazy things like this, so can you. Pick a race, register, and take the plunge! You\'ll be amazed with what you can accomplish :)','FOOLISH! Fool\'s Dual Challenge 5K & 13.1 Recap','','inherit','closed','closed','','71-revision-v1','','','2017-01-08 11:00:22','2017-01-08 16:00:22','',71,'http://50.87.248.94/~sothisj4/71-revision-v1/',0,'revision','',0),(319,1,'2017-01-08 11:00:39','2017-01-08 16:00:39','This past weekend was jam-packed with awesome. Saturday I ran the April Fool\'s Four Miler put on by the Winner\'s Circle Running Club, Sunday I did the Spartan Race \"Spartan 300 Workout\" at Mohegan Sun...and right before the weekend started I got confirmation about a major development...
I\'m going to save the Spartan workout for another article. Today\'s story is all about the April Fool\'s Road Race and my big announcement... So, that said...
The April Fool\'s Four Mile Road Race Was A Blast!
I had a ton of fun at the race! There\'s so much to say about it! In order to understand a race like this, you have to understand the people putting it on - The Winner\'s Circle Running Club.
I had read the information online, but somehow it didn\'t click until I got there - The Winner\'s Circle is a sports bar. So this is a running club more or less based out of the bar. They meet at The Winner\'s Circle weekly for a run (and have a monthly meeting as well) and after the run...well...they have \"social hour\" at the bar! The club helps out with lots of local races...many of which they put on themselves! It also appears that they participate in USATF Grand Prix racing (look into if it you\'re curious).
I met a number of WCRC members at the post-race party...and enjoyed a number of libations with them...and I have to tell you they\'re a hoot and a half. The group I was with was a bunch of older guys, and man were they a tough crowd! They joke and pal around just like I\'m used to with my college fraternity brothers - it felt like these guys had been buddies for decades. I have to say, I felt very welcomed by them - I was easily 2 or 3 decades younger than most of them, and I felt just as much a part of the conversation as any of them seemed to.
I also (of course) made a point to meet the Race Director, Laurie. This woman was all. over. the. place. In a good way! I swear, I didn\'t see her stop moving until well into the post-race party, after most participants had left and it was down to the hardcore partyers and volunteers who finally got to relax. I have to give her and the WCRC folks a big hand for putting together a great race - well-organized, and a lot of fun!
This was also the first time I have ever had to do race-day registration. For some reason I wasn\'t sure up till the last minute that I was GOING to do this race, and by then it was too late for pre-registration online. I got there, walked in, filled out a form, and they handed me a bib. It was that easy. No hassle, no headache, no worries...no nothing! It was a breeze! I\'m not sure if this is how race-day registration USUALLY works, but I was impressed. Oh...speaking of the bibs...
EVERYONE was #0!
Hah. April Fool\'s, huh?
Everyone\'s ACTUAL number was up in the corner - I was 844. Those bibs made for a pretty hilarious scene at the start and finish though.
So...Back To The Race...
This was the 33rd running of WCRC\'s April Fool\'s race. After over 30 years of putting on the same race it\'s evident that it\'s survived so long because it\'s well-planned, well-executed, and fun for everyone. The course was an \"out-and-back\" - I\'m coming to appreciate them. I know I\'ve mentioned in other articles and recaps...but it\'s fun to start anticipating the turnaround as you watch the leaders come back at you toward the finish. It\'s also cool to see everyone else behind you after you go through the turnaround and head back towards the finish yourself. The course was VERY flat - no noteworthy hills or inclines to deal with. This was definitely a pleasant course and a fun run.
I\'ve run a number of 5K\'s, 5 Milers, and 10K\'s...but I\'ve never before run a USATF (U.S.A. Track & Field) Certified 4 mile race, so this was a bit of a different experience. Even though this race was about 1/3 longer than a 5K (4 miles vs. 3.1) I still tried to run it like I would run a 5K - hard, fast, and aggressive. I also tried to treat it like a 5K as far as walking was concerned (meaning DON\'T walk if I can help it). Overall, it went pretty well. I finished in 31:55.4 - 7:59 min/mile and 182nd of 825 overall (21st /41 Open age group)! Not bad for four miles, and not bad for not having run all week! Not to mention my lack of sleep the night before...I\'d say I\'m satisfied!
As I may have alluded to earlier...the post-race party at The Winner\'s Circle was a ton of fun - everyone got two beer tickets...but people just kept giving beer tickets to me! And the WCRC guys I was hanging out with kept bringing beer to the table and sliding some my way! I wasn\'t about to be rude and refuse, of course...
So 5 hours later I left The Winner\'s Circle. HAH. What a fun day! I highly recommend this race to anyone looking for a good time on an unusual distance. Again, BIG thanks to Laurie and the folks at the Winner\'s Circle Running Club for putting on a GREAT race!
While We\'re Busy Thanking people...
Most races I have someone there to support me - a friend, family member, etc. For this race my aunt Dorothy came out! Her husband (my uncle Joe) is an electrician and owns Flanagan Electric out of Newburyport, MA. Flanagan Electric was my sponsor for this race. I tried to be clever with my shirt and keep it \"electrical\" themed...I thought I did ok with \"Wired To Run\". I\'m very fortunate to be sponsored for so many races this year - my sponsors (and some generous RD\'s) are literally the only reason I am able to run this many races, so a big thank you to Flanagan Electric and my aunt and uncle is in order for making this race (and a few more to come) possible! If you\'re up in that neighborhood and need some electrical work done, call 978-463-4330 - Flanagan Electric does both residential and commercial. Who Knows...maybe I can get him to put together a website and/or a Facebook page! 21st Century, here we come!
On the topic of Sponsors...
ANNOUNCEMENT - I am a Team Armored Athlete!
Just in case I couldn\'t consider myself one in the traditional sense before...I am now officially a sponsored athlete! I\'ve been picked up by www.ArmoredNutrition.com as one of their Team Armored Athletes! I am beyond excited to be a part of Team Armored and look forward to what will come in this new relationship! You can check out my profile on Team Armored here!
I do my nutrition shopping at a combination of brick-and-mortar store and online store. One of my sponsors prior to Armored is a brick and mortar nutrition store - I love them to death! Both have their benefits, and I\'m not saying to stop going to the brick-and-mortar (not at ALL)...both have their place...
That said - I really believe in Armored Nutrition and what they have going on! They\'ve got incredible, honest customer service that\'s only a live chat or call away and their shipping is LIGHTNING quick! They have 7 warehouses across the country, so they can ship orders to MOST places within one day. Couple that with their incredible effort to get it packed and shipped as fast as possible (often same-day) and its at your door before you have time to turn around! I\'ll have to do an article soon on the benefits of brick-and-mortar vs. online...hmm...anyway...
Check them out! Give Armored Nutrition a try and support my new team! Not only do they have kick-ass service and shipping, but their prices are actually pretty good too.
You can use coupon code \"RunArmored\" for 5% off your order to give them a whirl! Let them know Darrell sent you!
Look for me running for Team Armored in the future! Can\'t wait to take this on the road and see how it goes!
What\'s the moral of the story here?
Get Out Of Your Own Way! If you work hard, strive for it, and put yourself out there you WILL get what you\'re working for! I went through the list - it looks like, so far, I\'ll be running 32 races this year. Why on God\'s green earth would I do that? Like I\'ve said before - It\'s all about showing that it CAN be done! If I can go from a hopeless 300 lb lump on the couch resigned to a life of mediocrity and health issues to becoming a sponsored runner...there is no reason Joe Six-Pack can\'t get off the couch and start getting healthy! I\'ve said it before and I\'ll say it a million times more -
The Only Limits We Truly Have Are The Ones We Set For Ourselves.
Stop limiting yourself, get out of your own way, and go get it! Happy Motivational Monday :)','April Fool\'s 4 Miler Recap & Team Armored','','inherit','closed','closed','','72-revision-v1','','','2017-01-08 11:00:39','2017-01-08 16:00:39','',72,'http://50.87.248.94/~sothisj4/72-revision-v1/',0,'revision','',0),(320,1,'2017-01-08 11:01:05','2017-01-08 16:01:05','In two short weeks I\'m going to be doing something VERY silly. Foolish, even. It\'s called the Fool\'s Dual Challenge, and it\'s going to be the greatest test I\'ve put myself through so far.
That\'s Right. The Fool\'s Dual Challenge features both Half Marathon AND 5K road races. \"What\'s wrong with that?\" you might ask? \"Plenty of races feature more than one distance.\" - you would be correct. But this is the Fool\'s Dual Challenge...so of course, I\'ll be running both. \"So? There are race challenges that feature more than one race in a weekend! Disney, for instance! Dopey Challenge, anyone?\" Yes, that\'s fair, there ARE challenges like that...but those are back to back days...
And this is back to back in the same morning.
Therein lies the key difference :)
I\'ll probably hate myself for this...but I HAD to do it! I mean, come on! What a unique concept! I\'ve never seen a race challenge that has you go back to back races in the same day! That\'s just silly! So of course, I had to go for it.
Who would put this together? Crazy People?!
The race management company that put together this insane test of willpower and endurance is
YuKanRun.com.Of course, with an idea this incredible and unique...this is not the only race like this they do. As a matter of fact, every race they put on is structured like this! YuKanRun.com is based out of Rockport, MA, and that\'s the general neighborhood in which it seems all their races take place (Gloucester, Rockport, etc). This is GREAT NEWS for runners...you\'ll get some stunning views along the race courses - this is something I\'m REALLY coming to appreciate as a runner. It seems YuKanRun.com really wants to offer athletes a new, unique challenge, but they cater to everyone! If you aren\'t quite foolish enough for both races back to back, you can do just the 5K, or just the 13.1! But I digress...
How does this work...exactly?
The morning of April 6th, 2014 I will show up at O\'Malley Middle School in Gloucester, MA (early of course) to pick up my packet. When 8 am comes, the gun goes off and we start the 5K. Once we finish, it\'s time to try to stretch, rest, recuperate, re-fuel, re-hydrate and find a port-o-potty...because once 9 am hits, the gun goes off and the half marathon starts!
Yes, that\'s right - the 5K starts at 8 am and the 13.1 starts at 9 am. That means I\'ll have about a half hour to \"rest\". YIKES! I think that might be the craziest part of the whole thing - how close together these races are! Presumably, that means the only people who would be crazy enough to do this challenge are people that can finish a 5K in a half hour or better.
You get some pretty sweet swag for running, though! All participants (5K, 13.1, and Fool\'s Dual Challenge) get this sweet shirt, 13.1 runners get a finisher\'s medal, and those doing the Challenge get what I\'m told is a sweet running visor. Not sure if I\'ll actually wear it running since I usually just go with a sweatband, but I\'ll proudly hang it from my medal rack (which I\'ve yet to buy/make...).
What about the race courses themselves?
I looked at the maps they offer online - the 5K looks to be a nice little loop...should be a very pleasant run with some great scenery! The half-marathon is an out-and-back course - both half-marathons I\'ve run were loops, so this should be interesting. I didn\'t take the time to try to do math on the elevation, but it looks like there\'s some incline to deal with - especially going to and coming back from the turnaround. We\'ll see how THAT goes! All in all, though, the courses seem to offer a great morning of running with some great scenery all day long.
I\'m not worried about the half-marathon...
Believe it or not, the biggest challenge in this whole thing, I think, is going to be the 5K. I\'ve said before (and I imagine others feel the same) that when I\'m going into a race, I come into it with a different mindset and attitude based on the distance. I\'m mentally prepared for a 5K, so I go out running a 5K pace. If I\'m running a half-marathon, I go out mentally prepared for it, ready to endure the distance, pace myself, monitor my pace and time each mile and adjust accordingly...
But I don\'t know how to do two different ends of the spectrum in one day.
This is TOTALLY new ground for me! I have to admit, I\'m a little worried I\'m gonna gas myself during the 5K and run out of steam during the half! As I think about the coming challenge, I look back on my experience the weekend of the Hyannis Half-Marathon. That weekend, I did something I thought was very silly - I ran the Frosty Knuckle 5K+ on Saturday and the Hyannis Half on Sunday - BACK TO BACK RACES! I knew I was going to have to pace myself and take it easy on the 5K that Saturday...I KNEW I had to...and I found myself going hard on the first mile. I had to force myself to slow down, and I still ended up placing 3rd in my age group! Yes, I know, I sound like a spoiled little whiner (wah wah, I placed in my age group!)...but honestly - I could\'ve blown my chance at a 13.1 PR the next day! Fortunately, I didn\'t...I got my sub-2 hour half.
The worry is, though... If I had that hard of a time pacing myself in the 5K the day before the half...how am I going to do when they\'re the same morning? It\'s a mental thing - I\'m going in prepared to run a 5K...and I\'m afraid I\'m going to do my thing and run a 5K.
What I need to do is run it like it\'s a 3.1 mile warm-up. Someone told me something very smart - treat the 5K as if it were the last 3.1 miles of the half-marathon...because that\'s where it\'s gonna either help me or hurt me. I have to very carefully monitor my pace, just like I would at the end of a half.
But I\'m rambling...
Suffice it to say - this is easily going to be my greatest challenge to date. If you want to take this on with me, visit www.YuKanRun.com. Only the crazy need apply for the challenge, but if you\'re interested in a fun 5K or a great 13.1, go for it! I\'ll let you know how it goes :)
Happy Motivational Monday, indeed!
','I\'m Getting Foolish...5K + 13.1','','inherit','closed','closed','','73-revision-v1','','','2017-01-08 11:01:05','2017-01-08 16:01:05','',73,'http://50.87.248.94/~sothisj4/73-revision-v1/',0,'revision','',0),(321,1,'2017-01-08 11:01:22','2017-01-08 16:01:22','Well that was a fun couple of weekends! Took a break from half-marathoning (is that a word?) for a month and did a fun couple of 5K\'s!
Smuttynose Palooza 5K and Pace To A Pint 5K in the books! I guess I was having so much fun I forgot to do a recap for SmuttyPalooza! And then didn\'t manage to get this article posted till the following Friday... Whoopsie :). Anyway...These races were just slightly different than other races I\'ve run...in a few ways...
So, like I said - these two races were a TON of fun! There was a different atmosphere about them than other races I\'ve run...Let\'s break it down race by race, shall we?
Let\'s talk about SmuttyPalooza
OH MY...SmuttyPalooza... WHERE to begin... This race was a TON of fun. I ran this race for Natalie at Eclipx Salon (in Salisbury, MA). Smuttynose Palooza was put on by LOCO Racing - a \"for-runners by-runners\" race management company out of New Hampshire. It was up at Salisbury Beach, which is actually where the Frosty Knuckle 5K+ was just a few weeks prior! Not only that, but the course itself actually traveled through Salisbury Beach Reservation along part of the same course Frosty Knuckle used!
I have to say, it WAS a really nice course - the scenery was picturesque. Salisbury Beach Reservation, as the LOCO race company folks like to point out, is one of the most popular ocean beaches in the state. There were LOTS of birdwatchers camped out with their cameras and binoculars looking over the salt marshes....I can safely say that\'s the only place I\'ve seen that in real life. It was like something out of Discovery Channel.
You can tell from the picture...it was an \"out-and-back\" course - meaning you run out to a certain point, turn around, and run back to where you started. Typically, \"Out-and-back\" courses can drive some people crazy...but they don\'t really bother me all that much (maybe because that\'s how I train). I also find it kind of fun to see the leaders on their way back as I\'m almost at the turnaround...and I LOVE running by 80 - 90% of the runners as I\'m on MY way back to the finish line. An \"out-and-back\" course also allows you to know exactly where you stand, so to speak, in terms of getting back to the finish. Oftentimes on a \"loop\" course you can\'t really keep track of where exactly you are unless you see a mile marker, and even then you can get \"lost\" in-between mile markers...but once I hit the turnaround? I know exactly where I am and how far it is to the finish. The course was also incredibly flat, which I was thrilled about (I was shooting for a new 5K PR).
I was very disappointed with myself in this race. I took a walk break. I took TWO very short walk breaks. I usually NEVER walk during a 5K...one of my proudest moments was the first time I was able to run 3 miles without stopping, and now I take pride in running 3.1 mile races without stopping...CONSISTENTLY. This day, I was pushing myself very hard, and I think there might\'ve been a headwind or something...but close to the 2 mile marker...I felt like I had to walk for a second...and as I did it...I said to myself I\'d be SO upset if this is what cost me a PR.
I came in at 24:14...my 5K PR is 23:57. I missed it by 17 seconds. I knew it before I turned the corner and saw the big LED clock. I was pretty disappointed for a few minutes...but then I got over it because 24:14 is still pretty damn good!
Remember how I said these races were a bit different? Well, if you notice...the name of the race includes \"karaoke contest\". Once you finished the race and had some water and pizza outside...you go into the Blue Ocean Pavillion (entrance pictured above) for the beer (yay) and karaoke!
As a sidenote - I\'ve learned that races and beer generally happen one of three ways - as a runner you either get no free beer, one (or two) free beer(s), or they just keep on pouring beer until it\'s either gone or the party\'s over. With a karaoke contest and a name like \"SmuttyPalooza\"...I think you can figure out which of the three it was (spoiler alert - 3rd option). It was SUPER fun. I definitely didn\'t do any karaoke, but those guys in the video above sure did...and MAN were they into it! The crowd went nuts when the music started playing for this one.
When I was talking about Frosty Knuckle 5K+ I mentioned Salisbury Beach looked like some kind of abandoned, creepy beach pavilion out of Zombieland or something, right? Check out that pic to the left. If you open it up and look, you can kind of get the idea. The area, specifically, that I was talking about was at the end of this street and to the right - right along the beachfront. It was WEIRD. I\'m sure it\'s very nice in the summer though...but with no people in the winter...creep city.
What About Pace To A Pint?
Pace To A Pint 5K was also super fun! I ran this one for Cape Cod Nutrition Corner (it\'s right in town!), and wore, again, what has probably become one of my new favorite running shirts :). Supplement/nutrition stores DON\'T have to be ALL about muscle and bulk, y\'know! RUN CCNC!
ANYWAY - this race was St. Patrick\'s Day themed, so just about everyone there was wearing green and ready to drink. Then there\'s me...in a bright orange tank.Guess it was easy for my friends and family to spot me! This race was a little special for me... Why, you ask?
MEGAN RAN!
I was SO stoked to have her out there with me! We may not have run side by side the whole time, but we were both out there slogging through it \"together\" :). We DID start together, and I was there to see her finish. It is SO nice to be able to share this fitness journey with her and to do things like this together. If your significant other is in it with you, ENJOY EVERY MINUTE OF IT, and if they\'re not...encourage them to get into it! If you can do it, so can they! Why shouldn\'t they enjoy it with you? Megan and I started this whole thing together - not everyone does. My dad held out for a long time - for almost a year my mom was doing the workouts with us before he finally joined in. It\'s important to share something that\'s such a big part of your lifestyle.
I should probably get off the soapbox now...
I\'m sure you noticed my bib number...13. Lucky number 13. How about that, huh? The only bad luck I ended up having was at the start. Megan and I pretty much missed the boat on the starting corral thing...We had just switched her to a new phone, and we had never opened the Runkeeper app before (whoops). For some reason, it didn\'t want to log in for her, so she had to run without Runkeeper in her ear tracking her run :(. We DID manage to get her music playing by the time we crossed the start though. In the end, we didn\'t get into the starting corral until they were getting ready to blow the gun, so we ended up at the back of the pack. Literally...the back of the pack. We were in the back of just over 1,000 runners. Don\'t believe me? Below is the video my dad took of the start.
See? Literally, 1:14 after the gun, Megan and I get across. Remember that big crowd that started before me and save that for later... By the way, sorry about the finger in the cam - he just got a new GoPro and he hasn\'t quite figured out how to use it yet. GOOD NEWS - I\'ll be taking that GoPro on obstacle races :)
Because we started this race in the back of the pack I experienced something I haven\'t dealt with since last year\'s Finish at the 50 10K - I had to fight through a crowd! I\'ve gotten into the habit of beginning a race as close to the starting line as possible. I don\'t care if 100 people blow by me in the first 5 minutes - it\'s worth it to me not to have to fight through a crowd, picking my way through the gaps. Doing that expends a LOT of energy, and with all the slow-downs and speed-ups you end up going AT BEST the average speed you really want to go anyway...it just takes more out of you to do it. Worst case, you blow a lot of energy and end up finishing the race slower than you could\'ve. UNFORTUNATELY, the latter is what happened to me.
I ended up finishing in 24:24, a 7:51 minute/mile average. Overall, that\'s not an awful time. It\'s almost 30 seconds slower than my PR, which is kind of a bummer, but at least I came in under 25 minutes. Now, here\'s the fun part: I finished 128th out of 1,024 overall, placing me in the top 11.7%. I came in 25th out of 84 in my age group (19 - 29). Remember that MASSIVE crowd that all crossed the starting line before me? I passed the vast majority of them. So much for UN-lucky number 13 huh? HAH.
What made THIS race different was the post-race celebration.
You got a ticket for a free Harpoon beer. You were able to use that ticket at any of 9 participating bars. For real? SO basically the post race party was one big bar crawl. It was a lot of fun! Two of my Delta Chi brothers (college fraternity) met up with us too!
What I\'m coming to appreciate about 5K\'s is...aside from the elites out in front...it\'s more of a party than anything. 5K\'s are a social event. I\'m not diminishing the distance as a race, but honestly, most 5K\'s I participate in are more of a fun social event / party than anything else! Once I realized that, things like color runs, electric / glow runs, zombie runs, etc all made sense. It\'s fun. It\'s all about FUN! Those hundreds of people I passed and finished before? Most of them probably don\'t care that they got passed. Many of them probably aren\'t bothered if they come in over 30 minutes, or if they walk. That\'s not what it\'s about for them. Most people also typically choose a 5K as their first race, so they\'re out there making a huge accomplishment, and SO WHAT if they\'re \"slow\"...they DID IT. All of these people have embraced something that I sometimes forget as I get lost in the competitiveness of it all - it\'s about having fun and enjoying the run.
All of this makes me love the 5K distance even more.
It\'s about having a good time. It\'s about enjoying running. It\'s about doing it. I need to make sure to remember that when I\'m out there. Why am I out there pounding pavement when I could be at work making money, or at home relaxing? Because I enjoy it. Running is my \"me time\". I need to let go of the competitive thing once in a while and just go.
Speaking of which...I think I\'m gonna go right now. I just inspired myself to go run. Are you gonna get out there? It IS spring now, after all! HAPPY FRIDAY!','5K Recap - SmuttyPalooza & Pace To A Pint','','inherit','closed','closed','','74-revision-v1','','','2017-01-08 11:01:22','2017-01-08 16:01:22','',74,'http://50.87.248.94/~sothisj4/74-revision-v1/',0,'revision','',0),(322,1,'2017-01-08 11:01:50','2017-01-08 16:01:50','SO just a quick update here. It\'s race day! Again. hah. Yes, at this point I\'m running 25 (probably more) races this year, so it seems like every other weekend is race day! TODAY is a fun one -
Pace To A Pint! This\'ll just be a quick update (quick compared to some of my other posts...) about what\'s been going on, why I haven\'t been writing much, and how CRAZY life is about to get.
So THIS is new ground...
Considering I only started running at the end of last March, and my first 5K ever was last May...I\'ve obviously never run a St. Patrick\'s day race before! This should be interesting! I\'ll give more details in the post-race recap (probably tomorrow) but for basics, it\'s a 5K race right at the Plymouth, MA waterfront! The race starts and ends right near Plymouth Rock, so there should be some great scenery along Plymouth\'s historic downtown area and waterfront. After the race there\'s a big post-race party - 9 pubs are participating! They really know how to get down with the get down at this race! Each runner gets a ticket for one free Harpoon beer, to be used at their choice of bar (figures they\'re not giving away tons of freebies on a St. Pat\'s race, huh?). more on that later.
I\'ve been a busy little bee lately...
And as such, my posting has suffered! Life is crazy - volunteering for my college fraternity (Delta Chi), work, running, wedding planning...lions and tigers and bears OH MY! So, naturally, things fall by the wayside...including, unfortunately, my posting. That should be changing soon - and it simply HAS to...because I have lots of BIG updates to share!
Oh, and a playlist update!
So, I\'ve updated my running playlist - I\'d like to repeat my disclaimer: Just because it\'s on my running playlist DOES NOT mean I actually listen to it in real life. I\'m sure you\'ll figure out which songs I mean. As has been the case before, everything 146 BPM and faster is also on a special \"sprint\" playlist for 5K\'s and maybe 10K\'s. Check out the additions and let me know what you think! Some of them might not stick...just kinda tryin\' it out. We shall see. You can see the full, updated playlist sorted by BPM here.
110 BPM - The All-American Rejects - Night Drive
126 BPM - Demi Lovato - Neon Lights
127 BPM - Nicki Minaj - Va Va Voom
128 BPM - Martin Garrix - Animals (Original Mix)
128 BPM - Avicii - Hey Brother (Syn Cole Remix)
136 BPM - Vengaboys - Boom, Boom, Boom, Boom!!
136 BPM - Vengaboys - We Like To Party
138 BPM - Miley Cyrus - See You Again
139 BPM - The Killers - Somebody Told Me
140 BPM - 3OH!3 ft. Katy Perry - Starstrukk
140 BPM - Cascada - Just Like A Pill
140 BPM - Crazy Frog - Axel F
142 BPM - System Of A Down - Violent Pornography
148 BPM - Basshunter - Now You\'re Gone
158 BPM - Metallica - Ain\'t My Bitch
180 BPM - Cascada - Sk8er Boi
So that\'s all for now.
I\'ll be sure to take lots of pictures today and give a thorough update tomorrow. Are YOU running today? Get out there and GET IT! ','So What\'s Going On? (Playlist update included)','','inherit','closed','closed','','75-revision-v1','','','2017-01-08 11:01:50','2017-01-08 16:01:50','',75,'http://50.87.248.94/~sothisj4/75-revision-v1/',0,'revision','',0),(323,1,'2017-01-08 11:02:20','2017-01-08 16:02:20','Tomorrow is Friday - another week coming to a close, and another race on the horizon for me. This morning, however, I\'m not thinking about Saturday\'s race...I\'m thinking about a race that\'s just over a month away. Why?
Mass Mayhem - THAT\'S why. Mass Mayhem is going to be my first \"real\" mud run, and it\'s coming up really freakin\' fast...
So WHAT IS Mass Mayhem? Oh, nothing major...just a casual 4 mile jaunt up a mountain through the mud. hah. Why don\'t we start at the beginning?
Mass Mayhem - How \'bout the basics?
Mass Mayhem is an Obstacle Course Race. On the most basic level I could possibly describe it, I will be running on, over, through (and hopefully not around) a number of obstacles on my way up and down a ski mountain. The problem with the basic version is...There\'s SO much more to it than that.
One of the things I really like about Mass Mayhem is that it\'s all to support a great cause. Mass Mayhem is run by an organization called Type One. Type One\'s mission is to support research to cure type one diabetes. Isn\'t that great? They\'re partnered up with Faustman Lab at Mass General Hospital - Dr. Faustman\'s work is being DIRECTLY ASSISTED by each and every registration for the Mass Mayhem event...I think that\'s pretty awesome! You know EXACTLY where they\'re donating money...and wouldn\'t it be cool to see, down the road, that Dr. Faustman found a cure? And by getting muddy that one time (or more times) you helped make it happen?
OK, now that I have the warm fuzzies... How about the course?
The course itself seems a bit tougher than your average 3 - 4 mile obstacle race. That isn\'t a bad thing!
From their own site:
\"Picture this mountain with all it’s elevation changes, ski slopes, surrounded by woods, full of a thousand of your new best friends, covered in mud, trenches and tunnels, trails carved out, and obstacles constructed! What could those spheres represent? What fun would it be if we showed you the whole course?! Mass Mayhem is unlike any other race, so let your imagination run wild!\"
So yeah... Most other 3 - 4 mile obstacle runs I see don\'t happen ON A MOUNTAIN. Races like Superhero Scramble and the Spartan Sprint (comparable distance) are happening at Amesbury Sports Park...and while I\'m sure there will be some hills to run up...it is most certainly NOT a freaking mountain. So we\'re starting off with a bang...
As far as obstacles go...
Looks to be much of what you\'d expect from any worthwhile, self-respecting obstacle/mud run - things to climb up and over, things to crawl under, lots of pounding on your upper body and punishing your lower body...and ample mud. They list some events on their site, such as cargo net crawls, wall climbs, rope swings, etc, but they\'re keeping much of it a surprise for race day. Who knows...if we\'re REALLY lucky (hah) there might even be snow too.
So Where The H#*! Is Blandford?!
Funny you should ask...I said the same thing. Blandford, Massachusetts is PRECISELY...in the middle...of nowhere. Blandford is out in Western Mass about a half hour west of Amherst (home of my alma mater UMass). Not much around out there...Except for Blandford Ski Area. THAT is the site of this race. I asked the Type One folks why on Earth they picked THAT place...
\"One of the most exciting aspects of obstacle course racing is locking down an amazing location, and that\'s exactly what we\'ve been able to do with the folks at the Blandford Ski Area. Runners are going to be climbing up the mountain terrain across wooded areas and through the trails. The base is located at 1,025 ft above sea level and the summit is located at 1,490 ft; a 465 ft vertical drop. We have a slew of new obstacles and some old favorites that everyone will enjoy. Maybe we will even get lucky with a late season snow, but if not, we do have full access to snow making equipment!\"
Wait...so there\'s snow no matter what? Crap. OK fine. Like I said - this course looks just a BIT more challenging than every other OCR of this length I\'ve come across. GOOD - I like a challenge.
So...There\'s That...
This is it - my first \"REAL\" mud run. At least it looks like I picked a doozie! I think I\'m going to go away pretty satisfied with this one, and I think it\'ll give me a good taste of what OCR\'s are really like. I also think this\'ll be a great preview of what I\'m getting myself into for some...bigger and longer OCR\'s...(more on that in a later article...)
And of course, there will be finisher\'s medals, t-shirts, and a post-race party complete with beer...because after something like that, you deserve a beer (if you\'re 21+).
So, all of this begs the question...
Why Not Join Me?!
It\'s always more fun with friends, right? I LOVE when people join me for races, and its even better when they join me in supporting a great cause! Come run Mass Mayhem with me in support of a cure for Type One Diabetes! IF YOU REGISTER WITH COUPON CODE \"FITNESS\" YOU SAVE $20!!! That\'s definitely the best coupon code out there right now. You also save an ADDITIONAL $10 if you\'re a student (college OR high school) or military (active OR retired).
So what are you waiting for?
Go to www.RunMassMayhem.com and register! You can also feel free to join Team \"So THIS Is Fitness...\" (search for it on the team selection screen). If you register, write on the wall of My Facebook Page and let me know! This is gonna be FUN!','MAYHEM! Time To Get Muddy','','inherit','closed','closed','','76-revision-v1','','','2017-01-08 11:02:20','2017-01-08 16:02:20','',76,'http://50.87.248.94/~sothisj4/76-revision-v1/',0,'revision','',0),(324,1,'2017-01-08 11:02:50','2017-01-08 16:02:50','GOOD MORNING! And what a GOOD morning it is. I\'m still sore from this past weekend...a reminder of victories past. Lately I\'ve been starting my mornings a little differently and I wanted to share what that difference is.
CogniTea. That is the difference. Normally I\'m a coffee freak...I love coffee. I love its bold flavors, its delicious aromas, and how it kick-starts me to take on the day. There are things I do not like about coffee, however, so sometimes I have tea. But what about CogniTea? What IS CogniTea? What\'s so special about it? I could say that it actually makes your brain work and helps you focus...but that would be a gross understatement.
Oh, where to begin...
I have been a coffee drinker for a long time. Like I said, it\'s delicious, it\'s flavorful, it smells great, and it gives me a great kick-start to my day...it wakes me up. Oftentimes I\'ll even have a second cup, and maybe a third. Problem is...while the coffee might wake me up...it doesn\'t exactly wake up my brain the same way. I just get wired and jittery...its kind of a diminishing returns thing where after a certain point, I\'m not getting any more benefit and instead I\'m getting hyper and jittery and just generally unable to focus or concentrate on anything. Sometimes I like green tea, but it doesn\'t have nearly enough gas to power my day, and it doesn\'t really help me focus.
Enter CogniTea.
CogniTea is different. You can read all about CogniTea on their IndieGoGo crowdfunding campaign (which you should check out anyway), so I\'d rather not just say all the same things they say there. I will say, for a brief idea - CogniTea is an all-natural tea designed to help you think clearly, focus, and generally help your brain function well. It\'s not coffee, and it\'s not a regular tea. It\'s brain fuel.
So what makes CogniTea different? What\'s it taste like? What\'s the big deal? I mean, it\'s just tea, right?
False.
To understand The Tea, you must first understand The Idea.
I\'ve had, at this point, many conversations with the founder of CogniTea - Alex Kravets. I asked him where this all came from, and his answer was simple. He was relying on coffee and energy drinks to power himself through work, as many people do. The more he tried to fuel himself with those, however, the more jittery, hazy, anxious, and just generally unable to focus he became. He saw a need for something more. Coffee brought jitters, but green tea was too soothing. There had to be a middle ground.
CogniTea is about achieving your goals. It\'s about reaching new heights, living life relentlessly, and making your dreams a reality. Sounds pretty big for a tea company, right? It\'s about more than just tea. Tea is just the tool to make it all possible. How?
Simple: In order to achieve your dreams and reach your goals...you have to be able to focus and think clearly, right? You need to start your day properly? That\'s what CogniTea is designed to do. It\'s the key that unlocks your potential. Their slogan, which I smoothly borrowed for my Hyannis Half Marathon shirt, reads \"I Can. I Will.\". This tea helps you say it - and mean it. THAT is the idea.
So How Does It Help You Think/Focus/Achieve?
It\'s all about the ingredients.
- Organic & Fair Trade Guayusa Leaf
- Organic & Fair Trade Yerba Mate Leaf
- Organic Peppermint Leaf
- Organic Assam Black Tea Leaf
- Organic Ginkgo Biloba
- Organic Guarana Seed
- Organic Stevia Leaf
- Organic Goji Berries
- Organic Panax Ginseng
- All-Natural L-Theanine
Some of those stick out to me right off the bat - I\'m very familiar with Yerba Mate, Ginkgo Biloba, Guarana, Stevia, and Ginseng. Yerba Mate, Guarana, Ginseng, and Ginkgo Biloba are all commonly used to help with cognition, memory enhancement and the like. The one that sticks out like a sore thumb in this list, however, is L-Theanine.
What the heck is L-Theanine?
L-Theanine is an amino acid found in green tea. In combination with caffeine and the other ingredients found in CogniTea, it is proven to promote alpha brain waves. What does that mean? Well...basically...It helps your brain work better. That is putting it SUPER simply, but that\'s pretty much the idea. This tea is literally designed to help you think clearly, focus better, and get stuff done. The combination is scientifically proven. You can find more details about the study here.
Alex researched very thoroughly to come up with this list of ingredients and consulted with tea experts to get the blend just right. What he got was a tea that achieves both his goal of mental clarity and a great taste too.
What\'s That, You Say? Tastes Great, You Say?
Why yes, yes it does. I\'m sure you noticed in the ingredients list \"Peppermint Leaf\". I will say, I am usually pretty picky about peppermint. When I like peppermint, I like it on its own - in gum, in mints, that sort of thing. I don\'t generally like peppermint and chocolate, I don\'t generally like peppermint ice cream, and I don\'t do peppermint beverages.
Then CogniTea happened.
I know, I sound soooo dramatic. Honestly though, this stuff is blowing my mind (no pun intended). I really don\'t normally do peppermint drinks, and I\'ve tried peppermint tea before - I didn\'t like it. I enjoy CogniTea. It\'s got a subtle peppermint flavor that is absolutely NOT overpowering. It\'s just enough. I happily drink this tea \"black\" - no milk/cream/lemon/sugar...no NOTHING. Just hot water and the tea. It tastes great on its own, probably due in part to the fact it includes stevia leaf - a natural sweetener. The only other tea I drink is green tea, and that\'s how I drink my green tea - \"black\". Honestly, the taste kind of reminds me of a pepperminty green tea. The tea has a gentle peppermint aroma as well. Smelling this tea, and tasting it, you wouldn\'t think it has the cajones necessary to propel you through your day...but it does.
How About Re-Steeping? I personally tried re-steeping the same bag and I thought I was able to still get pretty good tea out of the 2nd use. The longer you leave it in, obviously, the less use you get out of the 2nd steeping. I asked Alex what he thinks about re-steeping the same bag, and he sounded like he himself prefers to just leave the bag in his tea while he drinks it - no re-steeping for him. He also hasn\'t yet done any studies about benefits of the first steeping vs. subsequent steepings, so its probably safe to say you\'re better off just doing it once.
Sourcing & Fair-Trade
I know many people who actually REALLY care about this. What is \"Fair Trade\"? It\'s literally just that - fair. Farmers in far-off countries are justly and fairly compensated for the goods they provide instead of being taken advantage of. You can feel good about what you\'re drinking :). Sourcing is also important to many people - some like to know where it\'s coming from and some ingredients are apparently superior depending on which country they come from. CogniTea\'s ingredients come from all over the world. For specific countries for each ingredient I\'m sure the company would be happy to answer.
Shut Up And Take My Money!
Unfortunately, right now it\'s not that simple. CogniTea is not yet available on store shelves. It\'s not even available for purchase on a website yet. WHY NOT?! CogniTea is still on the ground floor! Right now, as I mentioned waaaaaaay in the beginning, CogniTea is currently in crowdfunding on IndieGoGo!
So How Can I help CogniTea Become A Reality?
You can help by telling everyone you know about CogniTea, how great it is, and maybe by contributing and making a pledge! There are different reward levels on indiegogo, and most reward levels include tea! So, essentially, you can pre-order CogniTea by pledging to their crowdfunding campaign. You can also follow CogniTea on Twitter and \"like\" them on Facebook. I encourage you to do both. I love the mission and the ideology behind this company, and honestly, I LOVE the tea itself. I\'d love to see this hit store shelves so I can go GET IT. Oh, and it\'s a local, Boston-based company, so I can feel good about helping a neighbor :) Let\'s help make this a reality, ok?
','Wake Up Your Brain - Cognitea Review','','inherit','closed','closed','','77-revision-v1','','','2017-01-08 11:02:50','2017-01-08 16:02:50','',77,'http://50.87.248.94/~sothisj4/77-revision-v1/',0,'revision','',0),(325,1,'2017-01-08 11:03:07','2017-01-08 16:03:07','What an INCREDIBLE weekend! I\'m still kind of in shock...words just can\'t describe how elated I am. This weekend I ran the Frosty Knuckle 5K+ AND the Hyannis Half-Marathon...back to back days.
Not only did I do well in both races...but I came away with a pretty big accomplishment in the 5K+ and a MAJOR accomplishment in Half-Marathon! If I can do this...anyone can. How did I do it? And how can you? Read on, and share in the journey!
This weekend, by all accounts, was probably a really bad idea. On Saturday I ran the Frosty Knuckle 5K+...then I ran the Hyannis Half-Marathon Sunday. That in itself could\'ve been passable...if it weren\'t for a few things... you\'ll find those as you read through...
Let\'s Talk About the Frosty Knuckle 5K+!
Frosty Knuckle 5K+ was a blast! I should start by thanking my friend Natalie at Eclipx Salon for sponsoring me into this race! Eclipx Salon is her hair salon in Salisbury, MA (50 Elm St.) - the race was actually only about 8 minutes from her salon! Normally I do aim to sign sponsors that have something to do with health & fitness, but I think it\'s also great to represent local / small businesses. Please be sure to give her site a look! I\'ll be running more races for her later this year, so keep an eye out! She loved my shirt idea, by the way - \"Run Like A Beast, Look Like A Beauty\".
It was a smaller race - the \"field\" (# of participants) was only 160 people. Smaller races are different - having a smaller \"field\" can provide for a different feel. I don\'t really know how to describe it... \"intimate\" isn\'t the right word...but it isn\'t the big song and dance that something like the Falmouth Road Race is (with its 12,000+ runners) or even the Hyannis Half Marathon (with just under 3,000 runners). You get to see more of individual runners\' personalities, the groups that come having fun together, and even the event staff has more fun. Whatever word you use to describe it - I enjoyed it.
Going into this race I was still riding the high from my MIRACULOUS 2nd place overall finish in the Winter Warlock 5K (Plymouth, MA). Between that and the size of the race...I may have gone a little harder than I initially intended....whoops.
How I Set Myself Up For Trouble:
My initial plan was more or less to take it easy - I knew I had my 2nd ever half-marathon the next day, I knew what my goal was for the half...and I didn\'t want to risk screwing it up by burning myself out the day before. What ended up happening was mile splits of 7:21, 8:09 (when I realized I had to SLOW THE HELL DOWN), and 8:48 (once I hit the sand).
Oh yeah...forgot to mention...from just before the 3rd mile until pretty much the end...we were running on the beach. SAND! Good Lord...let me just tell you...this was the first time I had ever run on sand before...NOT FUN.
OK...maybe \"not fun\" isn\'t the right way to put it...
Running on sand was incredibly challenging. There\'s a reason my mile split dropped to 8:48 on the sand...its just so tough! *PRO TIP* If you\'re running on sand, do yourself a HUGE favor and run near the water, where the sand is wet and more firm. The dry sand is nearly impossible...it just moves underneath you so much - it\'s hard to get any propulsion! When you push off with your foot, usually the ground doesn\'t move and you go forward...but when the sand moves backward you get less forward movement for the effort you\'re giving. Running on the wet sand is a little better, but it still moves and dampens the effort you\'re putting out.
This is why I\'ve come to the conclusion that running on sand is EXCELLENT for training. It\'s also why I\'ve come to the conclusion that I don\'t think I want to run any more races involving sand. Haha. Unless it\'s an obstacle race - then I\'ll just consider it another obstacle.
I ended up doing pretty well all things considered. The race was a little over a 5K (3.3 miles) and I finished in 26:59, which is about 8:11 min/mile. I was pretty satisfied with that, especially considering I intentionally tried to slow myself down starting somewhere late in the 1st mile. What really caught me off-guard was when the race director Heidi started announcing age group awards...and got to the Male 19 - 29 age group...and announced me as 3rd place! My Mom (who was there) can tell you...the look on my face must\'ve been hysterical - I was NOT at ALL expecting that. The medal itself was pretty hilarious, but appropriate considering Frosty Knuckle is actually a beer (Google it).
Yeah - it\'s a bottle-opener. Hah.
The race was put on by Heat Event Management - Heidi (the Race Director) was SUPER nice and great to talk to - she said they do a LOT of trail runs, which is something I\'m looking to get into. She also mentioned that they happen in some really scenic places, which is a bonus. I definitely recommend looking into what they have to offer :) I LOVE local races. Another great thing about local races? ...sometimes they bring in LOCAL BEER! Ipswitch ale was there with a free beer for every runner :) So that was pretty great.
Quick side-note: Salisbury Beach in the winter looked like something out of a zombie apocalypse movie. Think Zombieland...its got that creepy abandoned fun-house / boardwalk thing going on...it was odd. I wish I got a picture. Maybe when I go up in March for Smuttypalooza :)
On to the Hyannis Half Marathon!
This was the big race! I\'ve been looking forward to this since before the new year! This was my 2nd half marathon ever, and I was going in with a goal. My first half - the Cape Cod Marathon Half - I had a rough idea, I was a little slower, and I was focusing on just finishing. I had a lot of hamstring and foot issues, I had I.T. Band issues, and I stopped to walk a lot as a result. In the end, I finished in 2:09:29 (goal was to break 2:15:00).
Hyannis was different. I had run more, trained more, and done long distances more. My obvious goal was to beat my old time. My REAL goal was to break 2 hours.
So I showed up in Hyannis ready to go. My timing was a little off and I ended up getting there with enough time to get my number and shirt, hit the restroom and stretch. I had planned on getting there early, but that didn\'t happen...so I had to fight off that awful \"rushed\" feeling. I managed to simmer down once I got to stretching though.
For starters...(literally)...I couldn\'t even get in the corral! It was so packed full there was just no room! I wasn\'t the only one who had to sneak in once the gun went off, though. To be fair, it was partly my own fault - I waited until about 5 minutes before gun time to even GET to the start and I refused to go farther down the chute - I was right up at the 8 min/mile flag. What can I say...I wanted to be near the start line! There\'s something about having that big neon clock at the finish at least KIND of close to your actual time...
***REAL quick - for those who don\'t know - gun time is when the starting gun goes off to when you cross the finish. Net time is from when you cross the start to when you cross the finish. In a big race, you might not cross the start right when the gun goes off - might take 30 seconds, might take 5 minutes. The big neon clock at the finish goes off of gun time...so by being close to the start line, my net and gun times are close and that big neon clock is ALMOST accurate.***
As far as the race itself - It was a nice run through Hyannis - we went close to (if not IN) downtown Hyannis, through Osterville, Craigville, and Centerville. We didn\'t quite go as far as Cotuit. It was a nice tour of Hyannis.
I\'ve learned that it\'s all relative. I approach each different distance I run with a different mindset and a different target pace. When I\'m half done with a 5K I\'m just as pooped as I am when I\'m half done with a 10K. This is almost the same with a half marathon...but it\'s a little different. It may have been because I was trying to go much faster than my first half. It may have been because I ran a race the day before. It may have been because there were hills ALL OVER the course instead of mainly concentrated along a 3 mile stretch...or it may just be because 13.1 miles is a long freaking distance. Whatever the case, this race was tougher than my first 13.1. I may not have had injuries/cramps/issues like the last time...but that opened up a new set of challenges.
What challenges? It was me, my preparation, and my mind. In general, I feel like anything over 10 miles is all mental, and today reinforced that for me. That\'s the front of my shirt right there. I wasn\'t sponsored for the Hyannis Half, so I wore my own shirt. It wasn\'t a giant logo...it was motivation. It was for me and for whoever saw it - it\'s what I believe and what I\'ve been saying all along. The front said \"NO Limits.\" and \"I Can. I WILL.\" - You can see the back up above - \"Success happens one mile at a time\". I was repeating these three little gems to myself the whole race, because they were all true. Every time I wanted to slow down...stop...take a walk-break...I DEMANDED more of myself and resolved to get to the next mile. Know what I figured out? I didn\'t really need to stop. I kept telling myself \"I Can. I WILL.\"...and I did.
I started feeling my quads after a while...I kind of want to attribute that to running the Frosty Knuckle. The Race Director DID say she\'s had people tell her how sore their quads are after that race...whoops. After a while, that led to me feeling just how much my legs really weigh. I was reminded that while I have lost a ton of weight...at 175 lbs I\'m still heavier than many runners, and picking those legs up with each step requires a lot of work. Didn\'t matter. No Limits. I powered through it. I didn\'t demand big crazy reaches out of my body...I did it one mile at a time. My calves started to feel like they wanted to cramp up on me. I didn\'t allow it. I Can. I WILL. I kept telling myself...every little bit you can run instead of walk...every little bit you can keep going...it ALL matters, and it ALL gets you closer to your goal!
At mile 11 an old friend caught up with me...my left hamstring. I realized if I tried to just blast through it my time would suffer and it could get worse, so I stopped and stretched super-fast and got back in it. I took a couple extra 10 second walk breaks because I had the time. And I kept going. Nothing was going to hold me back - I was on track for a sub-2 hour half...and I was gonna get it.
How did I know I was on-track? I had a paceband. What\'s a paceband? It\'s that thing right there! I found a site, I plugged in the time I wanted to finish in, and told it the distance I was running. It did the math and put it together into a wristband that said at what time I needed to be at each mile marker. I printed it out, cut it out, and...\"laminated\" it...with some scotch tape. For the first 8 miles I was 2 minutes ahead of target. After that I started to slow a bit, but I was on-track. I knew for a fact that I could do it. It also allowed me to make smart, informed, tactical decisions about \"walk-breaks\"...10 seconds of walking here and there helped me keep my overall pace up. I DEFINITELY recommend printing up one of these for your next race. Solid idea for sure.
So...How Did It Turn Out?!
I DID IT! THAT\'S how it turned out! MAJOR ACHIEVEMENT - I BROKE 2 HOURS! Not by much, but I did it! I came in at 1:59:40 official time. That\'s 9:49 faster than last time...almost 10 minutes off my time! I cannot BEGIN to describe how elated I am to have accomplished that! ESPECIALLY after having run that 5K+ the day before with that freakin\' sand.
The whole point of ALL of this...all these races I\'m running this year...this site...all of it...it\'s to encourage, to motivate, and to show that it can be done. I was 300 lbs at the end of 2012! I had been a big guy my whole life. And here I am running back to back races and achieving amazing things like a sub-2 hour half marathon in the process! ARE YOU KIDDING ME?! Is this real life?! I literally would\'ve laughed out loud if, back then, someone tried to tell me this would happen...
It goes back to what I said in the Lose Your Limits Challenge article - the only limits we TRULY have are the ones we set for ourselves. The human body is an amazing thing - given time and training it will do whatever you ask of it. It will change shape. It will get faster. It will endure longer. You just have to have the confidence and stamina to make those changes happen. Tell yourself exactly what I put on that shirt for me and everyone that could see it - NO Limits. I Can - I WILL. And remember - Success happens one mile/km/lap/rep/pound/day at a time.
Honestly... If I can do this, anyone can. You WILL get there. Just keep going :)','NO LIMITS. Frosty Knuckle 5K+ & Hyannis Half Marathon Recap','','inherit','closed','closed','','78-revision-v1','','','2017-01-08 11:03:07','2017-01-08 16:03:07','',78,'http://50.87.248.94/~sothisj4/78-revision-v1/',0,'revision','',0),(326,1,'2017-01-08 11:03:22','2017-01-08 16:03:22','Not even a blizzard could stop what was going to happen this past Sunday.
In the wake of a blizzard I, and many like me, showed that classic \"yankee can-do attitude\" and dug ourselves out so we could go run a race. I in particular am VERY glad I did.
The human body, mine in particular, continues to amaze me. At every turn I think I\'ve reached the mountain top, and at every turn I am surprised once again. This time, it was on Old Sandwich Road in Plymouth, Massachusetts.
This race was very cool, very different, and taught me a lot. Someone upstairs also saw fit to bestow upon me a HUGE achievement/milestone. Read on and share in it with me!
Winter Warlock was a different race indeed. There was a 5K and a 10K - I ran the 5K. I almost upgraded last-minute to the 10K, and BOY am I glad I didn\'t. For starters, I hadn\'t prepared for a 10K and wasn\'t in the right mindset...but for another...I might not have achieved what I did. I suppose I should start by thanking my friends at Cape Cod Nutrition Corner for sponsoring me for this race (and four more this year!). Check them out in Plymouth and Easton if you\'re around - they\'re a great supplement / nutrition / health store with a very knowledgeable staff - worth the trip for sure. I drive all the way from Falmouth to go there! If it weren\'t for CCNC sponsoring me I wouldn\'t have chosen, registered for or run this race...and I wouldn\'t have had the achievement I did.
More on that later.
Why is Winter Warlock So Special?
Plymouth Rock Racing, for one. Craig, the Race Director / President CLEARLY has a passion for running, runners, and putting on great local races. Plymouth Rock Racing has a TON of races in the Plymouth area and he sounded excited about ALL of them as he was speaking via megaphone at the starting line (and when I talked to him individually before/after the race!). He was even dressed in running gear - seemed like he wanted to run his own race instead of...running it! Hah.
One thing Craig likes to do at Winter Warlock, since it\'s a relatively small race, is test out new technology. I think that\'s pretty cool! The new tech Plymouth Rock Racing tried out at this year\'s Winter Warlock was a new timing system called \"Race Splitter\" - it used iPads / iPhones and, shockingly enough, did NOT involve a giant mat you have to run over to start/finish the race! I have to admit...that part threw me off a little bit. Not like I\'ve been running for a long time, but I got very used to the mats and the guy on a computer next to it and all the beeping as people finish. Instead, the RD\'s two sons were manually punching peoples\' bib numbers into the iPad as they finished. Not sure how this tech would work on a much larger scale (or if it would even be feasible), and not sure how accurate and consistent it is (in terms of people crossing the finish), but it was definitely cool to be part of a trial run. Hah...I got jokes today...
\"Stop blabbing and tell me about the race!\"
The race itself was very cool. Just look at that scenery! That\'s what I got to stare at as I ran my 5K - it\'s enough to make me wish I ran the 10K, and to make me want to run the Old Sandwich Road Race Half-Marathon in June (too bad I\'m already running the Newburyport River Run 5K). As you might gather from what I just said - this race took place in Plymouth, MA on Old Sandwich Road. Old Sandwich Road is the oldest dirt road in the country in one of the oldest towns in America. The road is actually pretty well-maintained, not too many ruts and potholes. I wore my trail shoes that day expecting a snowy mess, and I was infinitely glad I did - whatever parts of the road weren\'t covered by snow were dirt. I firmly believe if I were in my regular running shoes I would\'ve had far less traction and wouldn\'t have performed as well.
Speaking of my performance...
Remember that big huge amazing achievement I mentioned earlier?
I HAD MY FIRST PODIUM FINISH!
I came in 2nd place overall! Are you freaking KIDDING ME?!?!
This was SUCH a different experience for me! I am NOT that fast, and I\'ve kind of accepted that until I drastically improve my form, my stride and my pace I will not be coming in top of a race...maybe placing in my age group if I\'m lucky but certainly not overall podium! I made sure to thoroughly enjoy this rarity as it was happening.
There was a \"lead car\" - a police cruiser leading the race. For the first half of the race, I was in front...in first place...so it was me and the cop car out in front of me leading the way.
That. Was. Cool.
I think I like being out in front. No crowds, no competition, no \"I have to go faster than that guy\"...no urge to keep up and get worn out...
Once we got to the turnaround I was no longer in first place.
There was a guy trailing me for the better part of that first leg of the race, and as we got to the turnaround and I took a nice wide turn, he practically stopped on a dime, spun in place and took off. He then steadily crept further away from me towards the finish. Since it was an \"out and back\" course, we were running by everyone behind us on the way back to the start/finish...I knew then that unless I screwed up big I had clinched second place. There was a solid group close behind us, but many of them were running the 10K, and would be continuing past our 5K turnaround - the next person running the 5K was far enough behind that if I kept my pace I could do it. So I did. I didn\'t stop, I tried not to look back, and I just kept on chugging along.
Funny thing happened - when I got to the end of Old Sandwich Road there was a couple of cops set up to keep an eye on traffic so we could get onto the main (paved) road and get back to the start/finish at the country club...I got there and I literally looked at the cop, pointed left and right, and put my hands up like \"which way do I go?\". I have never been in front before, I\'m usually following everyone else to the finish! What a weird experience.
At the finish I heard my name over the megaphone and I went under the big goofy inflatable finish - I then had a trophy and a $10 Marathon Sports gift card stuck in my hand as my prizes. Prizes?! Cool.
I had to go find the guy who got me at the turnaround. Wasn\'t hard...there were only three people at the finish...the Race Director, my fiancee, and him! His name is Chris Housley. Nice guy, too...aside from that whole \"passing me\" thing. hah. Maybe I\'ll run into him (or by him) at another race this year!
I then went and found the guy who came in 3rd. His name is Sean Sullivan, and Winter Warlock was special for him too...it was his first race! Congrats to him on coming in 3rd place in his first ever race...that must be HUGE encouragement. My first race I was shocked to see my time and to place in my age group...placing overall must\'ve been nice. I DEFINITELY hope to see Sean at some more races this year! Hey Sean! Check out my Blizzard Blast recap article for a list of races I\'m running...let me know if you\'re running any of those!
I feel like this recap is appropriate for Hump Day. Take the lessons of my most recent race to heart and use them to help you get over the hump...whatever hump it is you\'re trying to get over. Motivation, encouragement, progress...whatever. There are little victories and big achievements everywhere, and you only reach them if you can get over the hump, whether its mental or physical, and get to the finish.
','Winter Warlock Recap','','inherit','closed','closed','','79-revision-v1','','','2017-01-08 11:03:22','2017-01-08 16:03:22','',79,'http://50.87.248.94/~sothisj4/79-revision-v1/',0,'revision','',0),(328,1,'2017-01-08 11:04:24','2017-01-08 16:04:24','Blizzard Blast winter obstacle race was this past Saturday, and I have to say...I had a ton of fun! This was only my second obstacle race, and it was VERY different from the other one (Spartan Sprint Fenway). There were some big differences from a \"traditional\" OCR that made this event really fun and unique, and there were some particular moments of success that I\'m going to hold on to for quite some time.
In the spirit of Motivational Monday, we\'ll take a look at the race, the experience and I\'ll also announce the rest of my season that I\'m committed to so far! So far I\'ve only run two races this year...and so far there are 19 more! Read on to find out what they are, and why Blizzard Blast sealed the deal and gave me the OCR bug!
Blizzard Blast...where to begin...
Well, I suppose the biggest difference between this race and every other obstacle race out there would be the SNOW. It\'s kind of hard to miss that one. Usually when I\'m talking about OCR\'s (Obstacle Course Races) the terms \"OCR\", \"Obstacle Race\" and \"Mud Run\" are interchangeable...but that certainly doesn\'t work here. Believe it or not, this race actually wouldn\'t work if it were warm enough for mud - there are a number of obstacles designed for snow (which I think is great). I was talking to the race director Fred a few weeks prior to the event (nice guy!) and he was very concerned there was going to be a warm spell and a lack of snow - I totally understand that worry having run the race! Fortunately, Massachusetts got about a foot of snow dumped on it c/o a conveniently timed blizzard.
As far as the race-day experience goes - overall I\'d say it was a great experience. My mom went with me to spectate and cheer me on (it\'s always more fun when someone goes with you!). We showed up at the designated off-site parking area an hour and twenty minutes before my heat and took the shuttle to the venue. I have a feeling the parking thing is going to be a recurring theme with obstacle races - I suppose it makes sense considering the type of venue you have to have for this sort of thing. This event was held at Four Oaks Country Club in Dracut, MA. A golf course ended up being a pretty great place to hold a snowy obstacle race, and you\'d never know it was a golf course if nobody told you (and you didn\'t know you were at a country club).
Registration was easy (as it should be) and we breezed through and hung out inside the country club. I ended up meeting a pretty cool guy - Jim from Edible Endurance. More on that in a later article. We also ran into my cousin John, which neither of us were expecting!
I proceeded to the starting area when my heat was up, and the very first thing I noticed after the gun went off was how incredibly different it is to run in the snow. I\'ve never run in the sand before (I will soon...) but from what people tell me about that, running in the snow is pretty similar. It was strange to have the ground moving underneath me, dealing with the slip-factor, and navigating the bumps, lumps and mounds of packed snow vs. untrodden powder. That in itself added a 3.1 mile long obstacle to this race. I\'m definitely glad I wore trail shoes for this, and I\'m sure I\'ll continue to thank myself for wearing them in future OCR\'s.
There were a number of both natural and man-made obstacles - lots of climbing over things, a few balance-walks over walls, rocks, etc. There was a lot of trail running, which I liked - I felt like there was more actual running in this race than there was in the Fenway Sprint (which you may or may not like). I\'m coming to find that depending on how many obstacles an event packs in to their distance, there can be hardly any running...the jury\'s still out on which way I prefer.
As far as obstacles go, I have to say two of my favorite obstacles had to be the two sled hills. I learned something that day...sledding backwards holding on to a saucer for dear life is exhilarating (haha). I most certainly did NOT stay on the beaten path with that one...neither did a lot of other people though. There were some wall-walks, over-unders, a few wall-climbs, and a very interesting monkey bar setup made from empty beer kegs...that was the ONE obstacle I couldn\'t do. That\'s ok, I took my 5 snow angel penalty and moved on.
I think my most memorable moment from this race would have to be the 2 mile marker. The 2 mile mark was a 6 foot wall. As is often the case, there was a slight bottleneck. I waited patiently for the people there to navigate the wall, and they could tell I was waiting...from a distance...and figured out I planned to get a running start. They motioned me to go ahead, and I did. I promptly jogged up and hoisted myself up on top of the wall, and the guy trying to figure it out on the right side said \"Yeah...that\'s what I was gonna do...then I realized I\'m a pussy.\" - I definitely had a smile on my face as I was jogging away from that one, not because I was doing better than he thought he was, but because I was doing it, and doing it well.
I will say, I did get lost on the course for a minute. I\'ve read some stories of people getting lost on a race course before and I COULD NOT for the life of me understand how you could possibly get lost on a race course. I now do. It was not their fault, by the way...it was totally on me. They said to stick to the yellow caution tape as it was the boundary for the course and marked the trail...aaaand when the trail took a hard right turn I cruised right by it. I think that little detour added about 5 minutes (maybe more) to my time, but that\'s OK - I learned a valuable lesson...listen to the race emcee.
Oh...did I mention that one of the last obstacles was a Christmas tree carry? Yeah...get up to that one and there are two signs, one on each side of the course. Left side - \"good news, only 0.25 miles left!\" Right side - \"Bad news - Christmas Tree Carry!\". I asked one of the volunteers if it was for the whole .25 miles and he confirmed my fear. I figured out REALLY fast that the best way to carry a pine tree taller than I am and still be able to run is across the shoulders (a lesson I learned from the Fenway Sprint - both hands across your back is generally best for a sandbag carry...or in this case a tree). There were some people dragging theirs, some people trying to figure out a good way to carry it, and I saw some pairs of people helping each other carry their trees team-style...and then there\'s me jogging past them with a tree on my back. I actually heard a few of the people I passed make a comment as I went by of \"wow\" or \"damn\" or other similar exclamations either under their breath or out loud. Again, I smiled as I jogged on. To add on to the fun, the carry was across a very wide open space, and hurricane-force winds decided to kick up halfway through it, making the tree act like a giant sail...so THAT was fun...
I had another great moment of self-satisfaction...at the end of the Christmas tree carry you had to put your tree back where you got it...on the other side of a tall wall. While others were trying to figure out the best way to get their tree over the wall, I promptly flopped mine down off my back, picked it up, and hurled it over the wall with the greatest of ease. The others standing there just kind of looked at me sideways, and the volunteer standing there said \"nice throw!\". Again, I smiled as I jogged away.
The last obstacle was some mountains of snow you had to go up and over, and I sailed through them with that finish-line-in-sight adrenaline burst. I actually ran into someone right over the finish line because I was so amped up on momentum! Got my medal and proceeded to enjoy a post-race beer. While I was standing there with my mom I even ran into a friend - a member of my Masonic Lodge (Chris Qubeck) came up and found me! He\'s the one in the picture up above. We found my cousin after the race too.
All in all, I\'d say this was a great experience! I had a ton of fun, and I learned new things about my body and my abilities. This was such a unique event, and I STRONGLY encourage anyone and everyone reading this to run it next winter! You won\'t find anything else like it around here, that\'s for sure. The race company, Smithfest Events, also has another race - Panic in the Dark - it\'s a nighttime obstacle race (headlamp required!). I\'m looking forward to checking that out.
So, how is this a Motivational Monday post?
Did you notice how many times during this recap I mentioned jogging away with a smile on my face? During this race, I was \"that guy\". I have NEVER been \"that guy\". I was running by people who were walking, who were huffing and puffing. I was motoring on when they were resting. I was running with a tree on my back while they were struggling to walk with it.There were so many moments of success, so many smiles of self-satisfaction...of accomplishment...
I was the guy I looked at in my first races and said \"you\'re nuts\".
This race sealed the deal for me - I am now an OCR fiend. I love it! I love the feeling of accomplishment when I haul myself over a 6 foot wall. I love the satisfaction when I come out the other side of an obstacle unscathed, and I even appreciate the moments where I fail an obstacle, analyze how it went, and learn how to approach it next time (as I take my penalty burpees/snow angels/whatever).
It\'s all about progress. It\'s about getting out of your own way and just going for it. If I can make this change, go the distance and accomplish things like this...anyone can. Seriously! Try it! Find a race, register, and train. The human body is a pretty amazing thing - it\'ll do whatever you train it to do, it will go the distance. As long as you train, fuel and prepare properly... when you keep asking more and more it will perform for you. It will not happen overnight. It will not happen in a week. Over time, if you keep plugging away at it, you\'ll be able to go farther, go faster, jump higher, last longer. You\'ll be able to get over that wall without taking ten fingers (a two-handed boost from someone). You\'ll cross the finish line and feel like a million bucks because you did it, you conquered it, you have achieved success. That guy that called himself a pussy at the 6 foot wall? He wasn\'t a pussy...he was out there doing it. And next race, he\'ll have a little easier time getting over that wall. Progress.
You can do this.
Below is my season so far for this year. If I\'m currently sponsored for a particular race I\'ll list the sponsor as well. Some sponsors are \"silent\", and don\'t want any advertising...they just want to help me spread the message that if you lose your limits you can make it happen. Pick a race. Join me. Let\'s tackle this thing together.
- 34th Annual CCRR Winter Fun Run - 1/5/14 - Bourne, MA (SportClips Falmouth)
- Blizzard Blast - 1/25/14 - Dracut, MA - (Silent Sponsor)
- Winter Warlock 5K - 2/16/14 - Plymouth, MA (Cape Cod Nutrition Corner)
- Frosty Knuckle 5K+ - 2/22/14 - Salisbury, MA (Eclipx Salon)
- Hyannis Half-Marathon - 2/23/14 - Hyannis, MA
- SmuttyPalooza 5K - 3/8/14 - Salisbury, MA (Eclipx Salon)
- Pace To A Pint 5K - 3/15/14 - Plymouth, MA (Cape Cod Nutrition Corner)
- YuKanRun.com Fool\'s Dual Challenge - 4/6/14 (Silent Sponsor)
- Mass Mayhem 5K OCR - 4/12/14 - Blandford, MA (Silent Sponsor)
- Herring Run Classic 5K - 4/19/14 - Plymouth, MA (Cape Cod Nutrition Corner)
- Spring Classic 5K - 4/27/14 - Cambridge, MA
- BoldrDash Beach Race - 5/3/12 - Westerly, RI (Silent Sponsor)
- Lovin\' Life 5K - 5/4/14 - Mashpee, MA (SportClips Falmouth)
- Newburyport River Run 5K - 6/1/14 - Newburyport, MA (Eclipx Salon)
- Falmouth Flag Day 5K - June \'14 TBA - Falmouth, MA (SportClips Falmouth)
- Superhero Scramble 5K OCR - 7/6/14 - Amesbury, MA
- Narragansett Summer Running Festival Half-Marathon - 7/13/14 - Easton, MA (Cape Cod Nutrition Corner)
- Falmouth Road Race - 8/17/14 - Falmouth, MA
- 20th Annual Run To The Rock Half-Marathon - 9/6/14 - Plymouth, MA (Cape Cod Nutrition Corner)
- BoldrDash Mud Race - 9/13/14 - Exeter, RI (Silent Sponsor)
- Michelob ULTRA Boston 13.1 Marathon - 9/14/14 - Suffolk Downs, Boston, MA (Silent Sponsor)
That list is still growing, by the way.
Get out there and accomplish something great! If I can go from where I was to where I am now running all those races on that list (and more!) then there is NO reason you can\'t do the same! Lose your limits, change your life.
See you on the other side.
','Blizzard Blast Recap + My Season: Breakdown','','inherit','closed','closed','','81-revision-v1','','','2017-01-08 11:04:24','2017-01-08 16:04:24','',81,'http://50.87.248.94/~sothisj4/81-revision-v1/',0,'revision','',0),(329,1,'2017-01-08 11:04:41','2017-01-08 16:04:41','At this point I think we\'ve established that I\'m run-crazy and I\'ve fallen in love with Obstacle Course Races. I\'ve only run one so far - the Spartan Sprint at Fenway Park...but that was all it took! One of my goals for this year is to run at least 5 OCR\'s, and I\'m well on my way so far!
Most people are familiar with Obstacle Course Races like Tough Mudder and Spartan Race...but once you start looking, there\'s actually a lot of them out there. Some are big, some are small, some are long, some are short. Some are founded and put on by one or a few people, some are put on by military types. No matter the differences, they\'re all a lot of fun, and they all have their own unique challenges. Most of them involve mud, fire, water and a lot of sometimes intimidating physical exertion. I am now officially running a very different sort of OCR...it\'s called Blizzard Blast...and instead of mud and fire, I\'ll be facing (hopefully) snow and cold!
I have to say, I\'ve been tirelessly scouring social media and, really, the internet in general looking for races to run to further my mission of the Lose Your Limits Challenge...and this race was different from all the others I found. There are many unique Obstacle Course Races out there, and this is one of them! As I said, most OCR\'s feature lots of mud, some fire, water obstacles, and some serious physical challenges. Some races even feature electrical obstacles, some freaky mind-game challenges, and the like. For a start...this race does not seem to feature mud, water or fire...it\'s too cold! Instead, there\'s SNOW. Yes, an obstacle race involving, featuring, and with obstacles designed around SNOW. Good luck finding a race like this in California or Texas...welcome to New England, kids.
Like many other OCR\'s, when you browse their website they don\'t give away much in terms of what
the obstacles are. I\'ve got the gist of it - 5K obstacle race in the (hopefully) snowy cold. From pictures, there\'s going to be at least some wall climbs, obviously there will be some running involved from obstacle to obstacle, there will probably be some sort of climbing obstacle and maybe some over-unders...but honestly, I really don\'t know what to expect in terms of obstacles. I also don\'t know what the weather will do to an event like this. I\'m hearing this coming weekend (one week before the race) will be warm and rainy...the snow-killer. I DO know that, worst case scenario, these guys will BRING IN snow in order to make some of the specifically snow-based obstacles work. Just like a ski mountain, they make it happen regardless of nature. Obviously it\'s best for this race if nature cooperates and dumps a fresh pile of the fluffy white stuff before race-day, but no snow does NOT mean no event.THAT\'S a \"the show must go on\" level of dedication...I LIKE IT!
This race also seems to be pretty family-friendly. I\'m not sure why I get that vibe, but I do. Remember how I mentioned some OCR\'s use electrical obstacles and other similarly intimidating, mind-gamey stuff? This event does not seem to have that. Looking at pictures on their site, it doesn\'t look like it\'s a \"hardcore\", \"AROO\", \"this is the toughest event on the planet\" kind of thing...and there is NOTHING wrong with that. It\'s nice to have an event that makes itself accessible to a wider audience. Some of the most well-known OCR\'s out there market themselves as incredibly difficult and life-threatening...but if Blizzard Blast shows us anything, it\'s that the FUN FACTOR, and not necessarily the life-threatening challenge to survive, can be a good reason to participate in an event.
In a sea of sameness, it\'s refreshing to see a creative event like this. I have to say, this was more or less a last-minute entry for me, but I\'m REALLY excited! Before I registered for this, my next race was going to be 2/16/14, so it\'s nice to get a race 3 weeks early! I know the race is really soon, but I\'d LOVE to see some of you join me! You can register at www.smithfestevents.com - click the \"join a team\" registration button and join Team \"So THIS Is Fitness...\" - then during checkout, use coupon code STIF10 to save $10! Yeah, they made a coupon code just for the \"So THIS Is Fitness...\" family! How ya like that?! The price jumps tonight at midnight (1/10/14 at 11:59 PM Eastern), so I urge you to make a speedy decision (and go for it!). It\'d be nice to have some company during this unique event!
Again, that information:
site: www.SmithFestRuns.com
Team: \"So THIS Is Fitness...\"
Date: 1/25/14
Place: Four Oaks Country Club
1 Clubhouse Lane
Dracut, MA 01826
Wave Time: 11:00 am
What do you get? A long sleeve event t-shirt, finisher\'s medal, free beer ticket (for 21+), free soup/chowder/chili ticket, post-race party and more! Plus, obviously, tons of fun and the satisfaction of completing a great, challenging, unique event!
I urge you to check this out and give it a go! If I can do it, you can do it! Let\'s run together! Why Not? :)','Hot And Muddy? Try Cold And Snowy....','','inherit','closed','closed','','82-revision-v1','','','2017-01-08 11:04:41','2017-01-08 16:04:41','',82,'http://50.87.248.94/~sothisj4/82-revision-v1/',0,'revision','',0),(330,1,'2017-01-08 11:04:54','2017-01-08 16:04:54','Yesterday, I woke up at 8 am on a cold early-January morning to get myself in gear, have some coffee, and get ready to chug my way along through 4.9 miles in the snowy, slushy, wet cold of Monument Beach, MA. Many people would think I\'m a nut and tell me to go back to bed. Many people would wonder what in the hell would possess me to go running in the snow. Others would call me a sicko for saying that it was \"ONLY\" 5 miles. Bottom line...many people look at me and ask...
Why do it?
It\'s a question I\'ve been learning the answer to as I\'ve gone along. The answer has changed over time. For this Transformation Tuesday...the first of 2014...I want to give you an idea of just how yesterday\'s race went...why I do this...why I started doing this...and why I\'ll keep doing it. Hopefully my transformation will inspire you to begin yours :).
Sunday was the 34th annual Cape Cod Road Runners\' Winter Fun Run. Thanks again to my friends at SportClips Falmouth for sponsoring me (check them out)! I have to say, despite the conditions, I DID have a good time.That\'s a photo from last year\'s race (above). I don\'t have a TON of pictures since my phone was in my Tune Belt and my mom doesn\'t have a digital camera...I guess I didn\'t have the presence of mind to bring my digital camera along for her to use.
Anyway - I had fun. While getting ready and stretching and whatnot I violated one of the cardinal rules of running - nothing new on race day. What was new, you ask? THE SHOES! Yeah, seriously...I couldn\'t have picked something more \"don\'t do that\" to do. Why? It was gross out on the roads and I was nervous that I\'d either take a digger (fall) or at the very least have to slow WAY down. So...I switched to my BRAND NEW New Balance 610 trail shoes. For the first couple of miles, I was a little wary...I was kind of kicking myself and hoping they didn\'t aggravate my feet or leave me sore. Once I got past the two mile marker, however, I was instantly glad I wore them. All of a sudden the road got very hilly and had lots of snow and slush. Thanks to having some grip, I was able to maintain my pace and not eat pavement. Yay.
I ended up doing way better than I anticipated. I was CRUISING along. Almost every time I was going to stop running and walk for a minute, I just kept going. I only slowed or stopped a handful of times, and honestly...I don\'t know that I really needed to...I think that\'s just a mental hurdle I need to get past. I think part of why I was able to go so strong was because I had fueled properly. I had a Health Warrior Chia Bar about 20 minutes before race start (in addition to a light race-day breakfast a few hours earlier) and let me just tell you...those little bars are awesome. There\'s a review article coming, but the short version is they\'re so crazy packed with nutrients and fuel, they\'re the perfect way to kick-start your run. No, they are not paying me to say that.
At the end of it all, I came in 99th place, and finished, officially, in 39:45. That\'s ridiculous. How did I do that? And...I got quite the surprise during the awards ceremony - I got 3rd place in the Open age division! Seriously? How did I place in my age group? Isn\'t my age group the one that goes fast? It\'s 19 - 29! How am I placing? Whatever, I\'ll take it! I\'ll only get a few of those, right? Might as well enjoy it!
So...all of this begs the question - why do it?
Like I said, the answer to this question has changed over time for me. In terms of fitness in general... my reason began as a desperate need to make a positive life change and get healthy. Now that I AM healthy and fit... my reason has become... that I enjoy fitness and want to maintain where I\'m at.But... running... I don\'t even really remember why Megan and I did that first run. It might have been to see if we could do it at all. It might have been because we had come so far in our fitness, we wanted to see if our new abilities extended to running. It might have been to test ourselves. Or it might have just been because...well...why not? Whatever the reason...I\'m damn glad we did it. It opened my eyes to a whole new world of fitness...and it allowed me to find an activity...a SPORT...that I truly enjoy.
Running is about more than just long (or short) distances and going fast. You have to learn your body, be in tune with it. You have to understand your body\'s wants and needs and tend to them properly. You have no choice but to fuel your body appropriately and treat it right...otherwise it won\'t perform properly and you won\'t be having fun. Running teaches you how to take care of yourself and be truly healthy, inside and out.
Running is also...well...kind of peaceful. Y\'know, once you get past the monotony, boredom, and jaw-rattling pounding across the pavement. The first mile or two sucks, but once you get in a rhythm...it really is nice. One thing I\'ve come to appreciate with some of these races is the absolutely incredible scenery. For the majority of the Cape Cod Marathon Half...I was staring at beach and the ocean! Beautiful views, scenic vistas, and just nature. There\'s something to be said for taking \"me time\"...and running certainly provides that.
On top of all of that...I do this so I can enjoy a better, longer, happier life. Health and fitness, for me, is about longevity and quality of life. I feel so much better now than I did when I was 300 lbs. Gee, that kinda makes sense, huh? I don\'t get winded going up a flight of stairs. I have so much more ENERGY now. My thighs don\'t rub together and chafe. I don\'t feel embarrassed about my body. Clothing fits me properly. Imagine that. The immediate benefits are simply STUNNING.
The long-term benefits are great too. I have been told by a number of doctors that I saved my own life by losing 125 lbs. I have not escaped unscathed though - my knee cartilage is damaged from having carried so much extra weight for so long, and my feet are out of whack as well - plantar fasciitis, metatarsal periositis, and some other issues (to name a few). What if I hadn\'t lost the weight? What if I reached 40 and still had that extra weight on me? For another 15 years? Would I need a knee replacement by 60? Would I be in a wheelchair? Would I get diabetes? Maybe. At least now I know I have SIGNIFICANTLY reduced the odds of that happening.
I\'ll be around longer for Megan, my kids, my family, my friends. I\'ll be able to enjoy my years rather than wasting away, becoming a bitter old man disgruntled with my lot in life. I\'ll be happy, healthy, energetic, and fit. That is worth its weight in gold, but by the time you reach that age...it\'s too late.
That\'s why I do this. That\'s why I get up at the crack of dawn, haul myself out of bed, and get ready for a workout. That\'s why I go running in the snow, slush, and frigid weather. That\'s why headlamps and reflective gear for runners exists. Because it\'s fun. Because we enjoy it. Becaues it makes us happy.
That\'s why I\'m putting in the work now and making the change. Because now is the time! Because it makes me happy. Because the guy on the right looks way better than the guy on the left. (Check out the \"My Transformation\" page for the new update from the completion of Focus T25!)
What\'s YOUR reason? ','Why Do It? (Plus Fun Run Recap)','','inherit','closed','closed','','83-revision-v1','','','2017-01-08 11:04:54','2017-01-08 16:04:54','',83,'http://50.87.248.94/~sothisj4/83-revision-v1/',0,'revision','',0),(331,1,'2017-01-08 11:05:09','2017-01-08 16:05:09','I know, this is gonna be another one of those corny \"I\'m reflecting on an amazing year\" posts, right?
...maybe...
But...I mean...COME ON! When your life changes THAT MUCH in the course of ONE year...you\'re allowed to have a post like that...(excuse me while I go pout and cross my arms in the corner).
Really though...2013 has been incredibly life-changing for me! So many things have happened, so many things have improved...And I never in a MILLION years would\'ve ever thought any of it could happen to me.
News Flash: If it can happen for me...it can happen for anyone.
Follow my blog with Bloglovin
So what are some of these ridiculous milestones I hit and changes I made in 2013?
Weight, for one.
I got back down under 250 lbs for the first time in years, and for the first time I can remember...I broke 200 lbs! I feel so disgusted with myself saying it, but I honest to God cannot remember, prior to 2013, when I last was 200 lbs or lighter. Probably middle school. Yeah...about that...
I\'m now sitting at about 175 lbs, and a LOT of it is muscle. How do I know? I can see it. There\'s another something I\'ve never been able to do...see my own muscle! Imagine that.
What about this \"running\" thing?
Oh, right...that. The first time I ever \"went for a run\" happened in 2013 - March 23rd. I remember it vividly...three loops around Megan\'s neighborhood...3.25 miles. wow...some first run, huh? My first 5K happened early May, my first 10K on July 3rd...and my first Falmouth Road Race (7.4 miles) in August. Then...whoa...my first half marathon finish on October 26th. WOW. Seriously? You\'re gonna tell me that Fat Darrell ran a half freaking marathon? Guess I\'m not Fat Darrell anymore. And now I did it again - I finished out 2013 strong by running 14.17 miles in one shot...a new distance record! No medal for this one, but that\'s ok...I have the satisfaction I need :)
So...First run ever, first 5K, first 10K, first Falmouth Road Race, and first 13.1! Not bad.
So how about all this cross-training I\'ve been doing?
I\'ve completed 6 BeachBody workout programs now, 5 of which were completed in 2013 - P90X (2012), INSANITY, INSANITY: The Asylum, Les Mills COMBAT, Body Beast, and Focus T25! These programs are the main reason I lost so much weight and got fit, and they\'re the reason I was able to start running! I\'m excited to add another one to the books soon :)
What else? Well...for one thing...my little inspiration/motivation journey began. 2013 was when the biggest changes of My Transformation happened, and many of my friends and family told me how inspired they were by the change they saw - so inspired that they got up off the couch and started their own fitness journey! That made me think - I sure wish someone had told me all these things I had to figure out the hard way! And so, \"So THIS Is Fitness...\" was born. Now, as we\'re minutes away from 2014...it has grown from a little blog for sharing my thoughts to something way bigger than I could\'ve anticipated! I\'m so happy to be able to motivate, encourage, inspire and guide so many people to finding their fitness like I did! It\'s a great thing being able to spread the fitness bug :)
I\'m so thankful for a great year, and there are some BIG things coming for 2014. 2013 was about making big change - 2014 is going to be about challenging myself, losing my limits, and seeing what this new fit and in-shape body can do! Join me in the journey, and have an incredible year! I\'m sure I\'ll go a little more in-depth on the year within the next few days, just wanted to reflect before the ball dropped!
Happy New Year!','2013...wow.','','inherit','closed','closed','','84-revision-v1','','','2017-01-08 11:05:09','2017-01-08 16:05:09','',84,'http://50.87.248.94/~sothisj4/84-revision-v1/',0,'revision','',0),(332,1,'2017-01-08 11:05:23','2017-01-08 16:05:23','I have a confession to make...I\'ve been cheating. Cheating is bad. Cheating is where we lie to ourselves, to our loved ones, and to those around us. It\'s where we pretend what we\'re doing is OK even though in our hearts we KNOW it\'s wrong. Cheating is where we slowly undermine all the hard work we\'ve been doing. And DON\'T EVEN try to tell me you don\'t feel bad about it when it happens...
So why do we cheat? Because it\'s supposed to be OK here and there. People tell us you just have to allow yourself a cheat day every once in a while to stay sane. Why? How is going against my nutrition plan going to help me? The short answer is...it\'s not. It\'s time to talk about the elephant in the room - and I\'d like to ask you to RE-COMMIT TO YOURSELF to be the best you can possibly be with your nutrition habits for 2014 and beyond!
Read on...and tell me if my story sounds familiar to you.
So...Like I said...I\'ve been cheating. I really almost wrote \"nothing major\"...but that\'s just me lying to myself again. Every cheat is major. Every cheat is one more step down the rabbit hole. But I\'m getting ahead of myself.
I\'ve been cheating. Little nibbles here and there, a few bites of this, not being strict about that, etc. I figure, I\'m doing great with my fitness and nutrition, I\'m down to 175...THAT\'S AN EXCUSE! I had a ton of excuses! \"It\'s ok, I\'m doing well, I can handle it.\", \"My metabolism is so fired up it\'ll just shred through this like nothing.\", \"I\'ve earned it.\", \"I just ran 10 miles, shut up.\"...
The list goes on. Bottom line, I was justifying little violations of MY OWN RULES! Those rules, combined with hard work, are what got me these results...they\'re why I can actually SEE ABS NOW for the first time in my life...why would I go against that?
Really...no good reason. It was there. I had waited too long to eat and was hungry. It looked good. None of those were on my list of good reasons to eat something.
Why is cheating bad? Why is this a big deal?
I\'m so glad you asked. It\'s really simple. A cheat meal, or worse, a cheat DAY, is extra calories, fat, sodium, oil, grease, etc that you wouldn\'t normally have in your day or week. A cheat is a direct violation of all the hard work you\'re doing - of your careful portioning and planning, of your low-fat cooking, your extra effort each day to avoid those sources of fat and \"badness\"...that time you said \"no, thank you\" to a chicken wing or a beer. Cheating basically undoes that hard work. It might seem obvious, but if you don\'t cheat and you stick to your plan, you\'ll see better results faster. Cheating is also bad for another reason.
Cheating is a slippery slope
Once you start cheating, you\'re making it ok. After you allow yourself to cheat enough times, you may start cheating bigger. It might not be just a nibble anymore, it might be a half a bacon cheeseburger...or a whole one...or a whole day...I know, I sound ridiculous and as if this is the end of the world...but honestly, I\'ve been there. I did it. When I was on Weight Watchers with my mom, we\'d go weigh in on Saturday morning, and once we left the meeting it was cheat day! We\'d go get a fatty sloppy greasy breakfast at our favorite local place, then we\'d do whatever for the rest of the day - no weighing, no measuring...just enjoy the day! Why? We had the whole week to make up for it.
With that mindset, you\'re starting behind the 8-ball instead of making forward progress all week!
So, I had established my one cheat day a week - I was following all the bad habits I needed to get rid of! What happened when I went to UMass and lost my support system? I hadn\'t learned anything and I fell back on what I knew. 5 years later...well...you know how I blew up.
I\'m asking you to re-commit to yourself for 2014
Keep up your end of the bargain with yourself! Stick with the program and get the results you\'re working so hard for. I know, I make it sound kind of DefCon 1, but it\'s better to head this kind of thing off at the pass than to get caught with your pants down later like I did. The whole point of starting this blog was to help people learn from my mistakes...well, here\'s a BIG one to learn from. I bet I could\'ve got better results from Focus T25 if I buckled down and stuck to my guns on nutrition. When I start P90X3 in January, I\'m going to revamp my nutrition, really pay attention to it, and get the best possible results out of it that I can!
Join me in this! From this day forward (yeah, I\'m not waiting for the new year) every time I find myself looking at a cheat...every time I find myself bringing a cookie towards my mouth or some similar situation...the words of the video below are going to replay in my mind.
I kid you not.
A friend reminded me about that little gem, and it is SERIOUSLY what I need to scream at myself in my head sometimes...and it works. Try it :) You\'ll be glad, down the road, that you said no to that ONE BITE of pie, or that ONE SLICE of pizza...or that ONE DAY to just go nuts. Stick to your guns!
Have faith - you can do this! 2014 is going to be a big year!','Put That Cookie Down!','','inherit','closed','closed','','85-revision-v1','','','2017-01-08 11:05:23','2017-01-08 16:05:23','',85,'http://50.87.248.94/~sothisj4/85-revision-v1/',0,'revision','',0),(333,1,'2017-01-08 11:05:48','2017-01-08 16:05:48','2013 was such a huge year for me - I learned a lot about myself, my body, and my abilities. I learned that the only limits we truly have are the ones we set for ourselves - that\'s why I threw the \"Lose Your Limits Challenge 2014\" out there. At the time, I didn\'t realize I had already taken on this challenge myself. As my 2013 running season drew to a close, I began lining up my 2014 season - that is where MY challenge lies - this upcoming year of races is jam-packed. If things continue the way they are I\'ll be running a race nearly every weekend! Lots of races are close together or back to back, and there are going to be some BIG ones later in the year. My 2014 season starts in 13 days, and I\'d like to share the first installment of that season with you today.
I\'m so fortunate to have a number of sponsors backing me for my 2014 race season! Without them, I wouldn\'t be able to run nearly as many races as I am. These first three races I want to share with you are sponsored by my very first sponsor - the one that made it possible for me to run my first half-martahon - SportClips in Falmouth.
For those of you who haven\'t been there...as the logo implies, it\'s a sports-themed haircut place meant primarily for guys. There are tv\'s literally everywhere - including posted up between chairs for you to watch tv while you get a haircut. It\'s definitely an interesting concept, and I can dig it. They also do this thing called the \"MVP\" - it\'s like a little man-spa. You should check out their site and learn a little more - if you\'re anywhere near (or on) Cape Cod, the one in Falmouth is the closest one to you - I\'m pretty sure it\'s the only one this side of Boston.
The Races
George (the owner over at SportClips) was kind enough to sponsor me for three local races. The first one is on January 5th! I bet that\'ll be a cold one (or not, if this weird New England weather keeps up!).
Cape Cod Road Runner\'s 34th Annual Winter Fun Run
This one looks like a lot of fun! The course takes you through some back-road area in Bourne / Monument Beach (just past the Bourne Bridge), with about a half-mile stretch along the beach itself. I\'m REALLY hoping it\'s not windy - that half-mile could be pretty awful. It\'s a weird length for a course - 4.87 miles. I\'ve found that most, if not all, non-standard distance courses tend to have a story behind their distance. The Falmouth Road Race began as a run from the Captain Kidd in Woods Hole to the BBC in Falmouth (hence 7.4 miles), and it looks like (in terms of having a story) this race is no different. It used to be a course along a dirt road, which began at The Weary Traveler Shrine Club (Shriners are a part of Freemasonry), but over time maintenance of the dirt road became an issue, so they chose a new course. The revised course fell just short of 5 miles, but they stuck with it.
This is a \"fun run\". What does that mean? It means there is no chip timing, and those bibs you see in the picture are basic and, it would seem, to help them jot down some overall and age group award winners. This\'ll feel the same as any other race I\'ve run - not like I\'m the leader of the pack taking home the prize for running a 15 minute 5K yet! Hah. The entry fees from this go to support the Bourne Conservation Trust - a private non-profit that acquires land in order to leave it in its natural state. Sounds good to me :).
Lovin\' L.I.F.E. 5K
This one has some special meaning for me. This was not only my first 5K, but my first RACE ever! I\'m VERY excited to run it again and see how I stack up against myself from last year. Last time I ran this race it was just a month and a half after I started running in the first place.
This race, if they keep the same course as last year, takes you through some back roads and neighborhoods in Mashpee, MA. The home stretch goes along Great Neck Road in Mashpee, and the finish line is right in the L.I.F.E. complex.
L.I.F.E. stands for Living Independently Forever. It\'s a non-profit org that provides assisted living for adults with disabilities in its condominium complex. It\'s a great group doing some great work, and I\'m happy to support them! The race is on May 4th, 2014. Should be a nice spring day, just like last year!
Falmouth Flag Day 5K
This race is still pending announcement, so it\'s tentative. I\'m PLANNING on running this one! This looks like a really fun race, and I ALMOST registered for it last year. I\'m not sure of the exact route of the course, but if photos are any indication it looks like the finish is right near the Falmouth Road Race finish - by the BBC in Falmouth Heights. If that\'s the case, I\'m sure this will be a very scenic race! This (hopefully) sunny June race will be a nice way to come down off of a half-marathon and an obstacle race...more on that soon ;)
WHY Am I Doing This?
These are just three of the 12 races I am (so far) registered for (through July), and there will be more coming. Why am I running so many races? And why would I register for races back to back? I\'m doing it to show that you can. If I can do it, anyone can. This time last year I was just beginning my fitness journey - I had just finished P90X, I was on the road to being healthy, but I never in a million years would\'ve thought I could go and run. A year and a half ago...I was still resigned to the \"fact\" that I was, and would forever be, big. Clearly, that is not the case.
Running is the most simple form of fitness. Some more...enthusiastic runners...can make it very complicated...but in its simplest form, you strap on a pair of shoes and hit the road, trail, or treadmill. That\'s it. No complicated moves, no fancy agility training, no weights, no special gear, just you and the road. There is no reason why someone can\'t get out there and be a runner. This is how I\'m losing my limits - I\'m running. I\'m running more, I\'m running faster, I\'m running farther. By the end of 2014, I want to have completed my first marathon. I want that 26.2. And I\'ll get it.
I didn\'t identify, personally, as a runner until I finished that half-marathon. I don\'t really know why...maybe I felt like I had something to prove to myself, or had to accomplish something big...who knows. I\'ve come to find, however, that it\'s very easy to figure out if you\'re a runner.
So get out there. Challenge yourself. Do something amazing. Lose your limits. I promise you, if you lose your perceptions of what you\'re capable of, if you challenge yourself, and put the time in to train...you can accomplish some mind-blowing feats. If someone had come up to me in August 2012 (when this all started) and told me that as I entered 2014 I would be training for my first marathon...I would\'ve told them to their face they were high. Now...Now I\'m hoping to be training for an Ultra-Marathon by 2015. Funny how things change.
What are YOU training for? Have you taken on the challenge?','I\'m Running. A Lot. This Is The Start.','','inherit','closed','closed','','86-revision-v1','','','2017-01-08 11:05:48','2017-01-08 16:05:48','',86,'http://50.87.248.94/~sothisj4/86-revision-v1/',0,'revision','',0),(334,1,'2017-01-08 11:06:23','2017-01-08 16:06:23','2014 is going to be a huge year - If things go the way I\'m hoping for I\'ll not only be running a race almost every weekend...but I\'ll be running a half-marathon a month and my first marathon or Spartan Beast by the fall! Maybe both.
I\'m going to push myself, I\'m going to find the ceiling and SMASH through it...
and I want YOU to join me.
I\'m calling it the \"Lose Your Limits\" Challenge 2014. The idea is simple, the challenge is not.
\"Lose Your Limits\"?
Like I said - The idea is simple: most of us think we have a pretty good idea of what our limits are. We know what we\'re capable of, and we know what probably isn\'t a good idea. We\'re also SURE of what we simply can\'t do. Running? No way. I\'m not a runner. I can\'t go out there and do that. Obstacle race? Are you kidding me? Marathon?! Are you high?!
I thought I knew what time it was. I was a big guy. I was always gonna be a big guy. That\'s just how it was. I just needed to not be a huge guy. There was no way I would ever be under 200 lbs...I couldn\'t do that even at the PEAK of my physical fitness in high school. No way it was ever gonna change.
Then Megan and I did P90X. That was August 2012. Mid-June 2013 I broke 200 lbs.
I was not a runner. I was not an athlete. I was not gonna go out there and run. Just because I could do P90X and INSANITY didn\'t mean I could actually get out on pavement and go. That was a whole \'nother animal entirely.
But Megan and I went out for a run. That was late-March 2013. May 2013 I finished my first 5K. Late-October 2013 I finished my first half-marathon.
Starting to catch on to the trend? The first time I challenged myself was August 2012. Nothing has been the same since then.
I got out of my bubble. I left my comfort zone in the dust. I made time to make it work. I pledged to myself and to those I love that I would make a change. And I DID. I changed my life.
I want you to join me for the next step of the journey.
What do I want you to do, exactly? I want you to take the pledge to lose your limits by challenging yourself. If there\'s anything I\'ve learned in the last 16 months its this: the only limits we truly have are the ones we set for ourselves. I\'ve said it before and I\'ll say it until I\'m blue in the face - Given time and training, anything is possible. What do you think you can\'t do? What\'s outside your comfort zone? Do you think you can\'t contort yourself into some kind of human pretzel (which would mean yoga is out of the question)? Do you think there\'s no way you have the stamina, endurance, or just plain ability to go and run any kind of distance (however short)? Do you think you\'re the most wimpy weakling on the planet and the idea of lifting weights is laughable? Do you think there\'s just no time to get it done? Don\'t have anywhere you can work out?
See where I\'m going with this?
If it\'s something you \"don\'t do\", \"won\'t do\" or \"can\'t do\"...guess what? Go DO IT. It doesn\'t have to be a physical barrier - notice how \"no time\" and \"don\'t have anywhere\" were in there? Lots of people have a barrier like that in their way - they think they don\'t have time or anywhere to do it. They\'re just as wrong as the guy or girl who thinks they can\'t run a mile.
If I can do it, anyone can do it. Seriously - see this guy? These two are the same guy.
Hard to believe, I know. Amazing what happens when you get out of your own way, huh?
THIS ISN\'T JUST FOR NEWBIES! Do you already work out? Already run races? Do Crossfit? What\'s the next big step that you haven\'t done yet? The next race you don\'t think you can handle? Do you lift/Crossfit and don\'t think you can run to save your life? Bingo.
What am I doing, you ask?
So far I have 13 races lined up through July, including a few half-marathons and an obstacle race. I am planning on adding many more, and by fall my goal is to participate in and finish my first marathon or Spartan Beast / Tough Mudder. More on all those races coming VERY soon. First race is January 5th! BRRRR! Check out the race calendar tab to the right for all my races (click \"find more\" to see them all!) - maybe come run a race with me! (if you DO want to, reach out! Comment, shout out on Facebook, use the contact form below, or email me at Darrell@SoTHISIsFitness.com.
So How Do You Take The Pledge?
Simple: Go to the Facebook Page here. \"Like\" the page, and follow the instructions. Make the commitment.
Don\'t have Facebook? \"Follow\" the blog (via email or RSS - instructions below) and comment below telling us all that you\'re gonna do it! You can even tell us what limit you\'re gonna lose!
You Can Do This.
If you make the commitment, take the pledge, and set your mind to it - you can absolutely CRUSH this challenge! There are lots of articles already on this blog to help you - check out the below articles for a good start in the right direction:
\"So THIS Is Nutrition\" - Nutrition Basics
\"Making It Work - Time Management\" - Helps you figure out how to make it all work
\"It\'s Always Better Together\" - Thoughts on doing all this with a partner / buddy
\"Race Beginner Do\'s and Don\'ts\" - Self-explanatory
The Original \"Lose Your Limits\" Article that gave me the idea for this challenge
How to deal with Haters
Also, look at pretty much anything in the July 2013 part of the archive
There will be many more articles, product reviews, updates and (hopefully) giveaways / contests to help you along the way in your challenge. I encourage you to follow this blog via e-mail (enter yours right above the run calendar box) or via RSS (click the orange RSS feed tab on the left of the page) to make sure you get all the updates!
No excuses. It\'s time to get out of your own way, lose your limits, and change your life.
Will you take the pledge and accept the challenge? Leave a comment and let us know!','\"Lose Your Limits\" Challenge 2014','','inherit','closed','closed','','87-revision-v1','','','2017-01-08 11:06:23','2017-01-08 16:06:23','',87,'http://50.87.248.94/~sothisj4/87-revision-v1/',0,'revision','',0),(335,1,'2017-01-08 11:06:51','2017-01-08 16:06:51','I\'m getting really excited about the 2014 racing season - so far I\'ve got sponsors signed on for 11 races, and I anticipate more to come soon. You\'ll be hearing about those races and the sponsors soon...but before I get into that, I think it\'s important to talk about one of the things that helped me get through 2013 and will most certainly help me keep on chugging through 2014. I have it with me every single time I run (unless it\'s an obstacle race / mud run), and I\'m fairly certain I couldn\'t run without it. What am I talking about?
Tune Belt! Tune Belt was one of my sponsors this past year, and they make a sport armband. Yes, I understand there are about 45,000 different sport armbands out there, but they are not the Tune Belt. This thing is great, and is going to help me get through (hopefully) 5+ half marathons this coming year (not to mention a ton of 5K\'s, 10K\'s, and non-standard distances)!
SO...why is Tune Belt so special?
As I said, there is an obscene variety of sport armbands out there. I can walk into a Wal-Mart, Marshall\'s, or virtually any mall BLINDFOLDED and leave with one. They\'re everywhere. You would think that with such an immense variety it would be easy to find one that\'s just right for you. Yeah, that\'s what I thought too. After lots of trial and error, I came across the Tune Belt at the Falmouth Road Race 2013 Expo at the high school. There were several vendors at the expo that had Tune Belt, and I thought it might just be worth a shot. I had been doing my best to spend $10 on one, but after all the trials and tribulations, if I had to spend $20 or $25 to FINALLY have one that actually gets the job done...so be it. And here I am. So let\'s talk about what makes Tune Belt special and why my long, exhaustive search is over.
One Size Does NOT Fit All
It\'s no secret - I\'m an Android fan. I love my Droid - I had the Droid Razr Maxx for the last two years (didn\'t break it!) and I just upgraded to the Droid Maxx. For those who don\'t know, the Droid Razr Maxx is a pretty big smartphone. The Droid Maxx is even bigger. I didn\'t realize just how much bigger a Droid could be than an iPhone...until I started trying to find a sport armband. There are LOTS of really cool ideas for sport armbands out there...if you have an iPhone. I, just like all other non-iPhone owners, was neglected. There were virtually NO good options out there for a sport armband! It\'s like the companies only care about iPhone owners...though I guess it makes sense - it\'s such a popular device, and there\'s only one kind, more or less. There\'s a million varieties of Android device, and it\'s tough to cater to all of them. I searched TJ Maxx and Marshall\'s, I searched Wal-Mart, I searched sporting good stores...nearly ALL to no avail. I felt like a moron standing in the store trying to shove my phone into the two armbands that looked like they MIGHT fit my phone.
At the Falmouth Road Race Expo...I thought I\'d give it one more shot. I picked a vendor, picked up the \"Generic Large Smartphone\" version off the rack (Model AB85) and asked the guy if I could open it up and try my phone in it. Can I tell you the sheer joy when it fit! And it fit pretty well too! For a \"generic\"...it was pretty damn good! The only thing was, as you can see to the right, the headphone hole was a little off. THAT\'S FINE. I just had to shimmy my headphone plug in there and I was good to go. Not a big deal for me - I knew what I was getting into getting a \"generic\" one.
Fits Like A Glove
This thing fits great! I had no problems with it sliding around on my arm, like I had with other armbands. I slide it on, tighten the strap, and off I go. The strap is a \"hook and loop\" enclosure...it\'s not Velcro, but its similar and it gets the job done. No tugging, no adjusting, no nothing. It stays put. I like that. It\'s comfortable too - there\'s something to be said for Neoprene...it doesn\'t stick to you and feel gross like some other materials out there. More on Neoprene later though...
Also, I\'ll throw this out there - They sell an \"extender\" in case the strap built into it isn\'t long enough for your arm...I wear mine around my forearm for ease of use and so I can constantly look at my stats. Even around my bicep, it fits comfortably with room to spare. I think you\'d have to have an exceptionally beefy bicep for this to not fit...but then again...I don\'t often run into runners with arms that big.
A Well-Built Tool!
This thing is solidly built - they really thought out the design well. What you see below is what sits on your arm:
See that rectangular stitch in the middle? That\'s where your phone goes...on the other side. No part of your phone touches your arm! Instead, the compartment for your phone sits more or less on top of a little neoprene pad. Neoprene, for those who don\'t know, is what they make wetsuits out of. Nothing like having a waterproof barrier between your arm and the thing holding your phone! What\'s more, even the compartment that holds your phone is made of Neoprene!
I was DESPERATE for something that would keep my phone dry! When I was Fat Darrell, I would sweat like I\'d just jumped in a pool. Surprise...I still do. I can\'t afford for my expensive smartphone to get wet. The sport armband I had prior to my Tune Belt had a slit along the top backside of the thing where you were supposed to shimmy your phone into (see where the green arrow points? That\'s about where the slit was on the old armband). Explain to me how having the slit against my arm will keep my phone dry?! Tune Belt got this part right, too! See where all those red arrows are pointing? That\'s where you slide your phone into the Tune Belt. The opening sits on top of that neoprene base - sweat doesn\'t get up in there. What\'s more, when its secured to your arm, it\'s tough to get much of ANYTHING in that slit (you have to put your phone in before you strap it to your arm). I am perfectly happy with that. As far as I\'m concerned as a runner, it\'s basically waterproof (don\'t go diving in a pool or anything). I\'d feel ok taking this out for a run in the rain. Maybe not a downpour, but I wouldn\'t want to run in a downpour anyway.
Cool Feature!
One of the unique things about the Tune Belt is the little flap on the armband where you can secure your extra headphone cord. There\'s few things worse on a run than trying to figure out what to do with the extra headphone cord flopping around everywhere! Tune Belt figured that one out and filed it away in a nice neat little place.
There\'s a Tune Belt That\'s Just Right For You
Remember how I complained earlier that there was a complete and total neglect towards people who don\'t have an iPhone? Not with Tune Belt. I swear, they have a Tune Belt that\'s designed to be perfect for almost every phone out there! Go on their site (www.tunebelt.com) and see for yourself! You pick your brand, model, and off you go! Not only that...but there are models designed for your phone while it\'s in an Otterbox! Yes...they not only make a Tune Belt that fits your phone \"naked\", but also that fits your specific model with its Otterbox Defender / Commuter on it! I can literally order a case designed to fit my Droid Maxx with an Otterbox Commuter on it. I don\'t have to take my phone out of the case? Seriously? Shut up and take my money.
I\'m sold. Seriously. They\'re getting it right where everyone else is failing. They\'re taking care of not only those who have iPhones, but those who have an Android phone! There\'s even a Tune Belt for your iPod Shuffle, Nano, your Nike+ square device thingy, your walkman cd player or cassette tape player, and more. I swear...I have yet to find a device that they don\'t make a Tune Belt for. They\'re even starting to make them in reflective pink and yellow colors! Those are currently only available in iPhone size or generic large smartphone size, but there\'s a relatively smaller market for those so I suppose that makes sense. Kudos to them for offering it in the generic large smartphone size!
Tune Belt is getting it right! If you\'re in the market for a sport armband to carry your precious smartphone and equally precious tunes, go find a Tune Belt now! Check out their site www.TuneBelt.com , find your smartphone, and find what model number you need. You can get it all over the internet or in many running / sporting good stores! The one I have (Model AB89) actually does juuuust fit my new Droid Maxx without a case, but I\'m strongly considering getting the one designed for my phone with its case on (Model AB88)...if I do get that, you can expect a review - not many armbands out there that allow you to keep your phone in the case - that\'s certainly worth its own review!
Go get one. I got one for myself and for Megan. I\'m glad I did.','Keeps You Moving | Review - Tune Belt','','inherit','closed','closed','','88-revision-v1','','','2017-01-08 11:06:51','2017-01-08 16:06:51','',88,'http://50.87.248.94/~sothisj4/88-revision-v1/',0,'revision','',0),(336,1,'2017-01-08 11:07:05','2017-01-08 16:07:05','WOW, that was fun. The Spartan Sprint at Fenway Park was my first Obstacle Course Race (OCR) and wow was it different from just running a regular road race! I\'m glad I \"ran\" it - it gave me a new perspective on both those kinds of events and my own abilities. I learned a lot about myself, my skills, and what my new, significantly lighter and much stronger body can do.
So what exactly was I dealing with that day? How\'d it go? Why did I do well over 100 burpees?
First off, let me just say...the sheer number of people at this thing was absolutely stunning. I knew Spartan Races, Tough Mudders, etc were a big deal...but holy crap there were a ton of people! Thousands upon thousands of runners, spectators, vendors, volunteers...whoa. As soon as I got off the T at Kenmore Square I started seeing people in the tell-tale neons of running gear, and even a few finisher\'s medals. Once Fenway was in view it was all I could see...including some great shirts...like this one:
I don\'t think I fully understood that shirt until after the Spartan. Now...I get it. If you think you don\'t like burpees...just run a Spartan...you\'ll learn a whole new level of disdain for the exercise.
Team Up!
I ran this race as a part of a team - the MMRL Ruffians. We ran to raise money and awareness for the Masonic Medical Research Laboratory (MMRL), as well as to raise awareness of and promote Freemasonry in general. There were 5 of us running -
It felt a little disorganized when we were inside Fenway itself getting ready to start...we kind of lost track of each other. The four of us on the right found each other and got in the starting corral together...but we couldn\'t find the guy in the orange shirt. It came to a point where we either started or missed our wave...so we kind of had to just go. Sooooo...four of us ran together. It was good! Running with a team was a good experience, and you can help each other. More on that later.
As far as MMRL - The MMRL is the signature charity of the Grand Lodge of Masons in Massachusetts. The MMRL does a lot of its work under the more specific banner of the Cardiac Research Institute (at MMRL). One of the groundbreaking things they\'re researching is how to grow organs for transplant - imagine...someone needs a heart transplant...and they could have a heart grown from their own cells...it would eliminate (or at least immensely reduce) the risk of rejection! It\'d be a huge leap forward - that\'s just one of the things the MMRL is working towards, and it\'s why I thought this would be a GREAT cause to support!
So...remind me what a Spartan is?
As I said in the pre-race article - a Spartan race is one of many \"Obstacle Course Races\". There\'s Spartan Race, Tough Mudder, Warrior Dash, Hero Rush, etc etc. Most of them are just one kind of race - 5K distance, 13ish miles, etc. Spartan comes in several varieties - the Sprint, Super, Beast, Ultra Beast, and Death Race. The race I ran, the Spartan Sprint at Fenway Park, was...as the name would imply...a Sprint. It was about 3 miles and had 22 obstacles. Unlike a typical Spartan, which would occur in a field or on a mountain somewhere, this was in a ballpark - so no mud, no water, and no fire. There were plenty of creative obstacles to take the place of those though (that used the venue well!).
Let me just say...Spartan Race is no joke. Below is the envelope I got with my number, timing chip, etc inside:
In case you can\'t read it...it says:
Warning!!!!! The Spartan Race is a dangerous and demanding extreme sporting/racing event. THERE IS A REAL POSSIBILITY THAT YOU MAY DIE OR BE CATASTROPHICALLY INJURED. Each participant voluntarily and knowingly accepts and assumes all risk of participating in the event.
No. Joke. Probably not quite so much risk of THAT bad of an injury in the stadium...but I can just bet on a longer Spartan (like a Super, and especially a Beast) there\'d be a real risk of real injury. Yeah...about that...
Anyway...
The Fenway Sprint
The race itself was a load of fun. Like I said, it ended up being about 3 miles and 22 obstacles. There must have been hardly any running with all those obstacles, you say? NEGATIVE. There was plenty of running involved. More like jogging from obstacle to obstacle, though, as we were making sure to stick together as a team. If I were on my own I probably would\'ve been doing a lot more running, but that\'s A-OK...it was good I took my time and paced myself as I learned how to navigate this kind of a race.
There was work to do before we even started the damn race! See that look on my face? That\'s a look of awe at the fact that I just hurled myself over that 6 ft. wall behind me. That, I can safely say, was the first time I ever hurled myself over a wall! It would not be the last time that day. Not by a long-shot.
So you waited in line, climbed a 6 ft wall, then waited in line more. Once we got up to the starting area, the emcee had us step up to do 5 burpees before he \"fired the gun\" and let us start.
OK...so I climbed a 6 ft wall and did some burpees...CAN I START NOW?!
Yes.
And off we went.
I\'m not gonna sit here and talk about ALL 22 obstacles...that\'s a little excessive. I WILL talk about the ones that stuck out (they may not be in order). First - the \"jerry carry\" or \"jerry can\" or whatever it was...(the water jug carry) was not as bad as I was expecting. When I watched a video of last year\'s race...that flight of stairs you had to go down and up seemed a hell of a lot longer. Going up still sucked, but it was early enough in the race that it was manageable.
Another obstacle that occured RELATIVELY early on (I think) was the 500 meter row. Megan actually got a video of it:
Had a little trouble getting my feet out of the stirrups at the end. whoops!
There was a point where we ran into a locker room to do pushups...that was pretty cool. I would imagine it was a visitor\'s locker room and not the actual Red Sox one...but still...come on - that\'s awesome! I heard 20 pushups...so I did awesome pushups with good form, straight as a board, no dipping in my middle...and when I hit 15 I heard the volunteer in the room telling someone they were \"hand-release pushups\"...i.e. when your chest touches the ground, your hands leave the floor for a second. Guess who did 35 pushups instead of 20. Yeah...good thing that was followed by a jog along the bleachers...
Before I realized it, I was running along the Green Monster! Again...cool. There were lots of obstacles along the upper decks that didn\'t give me much trouble - Medicine Ball Drop, Hobble Hop, Stone Carry, Rope Jump... The obstacles that did give me trouble were the Monkey Bars (got halfway through, had to stop), the Hercules Hoist (got the weight almost to the top of the pulley, had to stop), the rope climb and the spear throw.
The monkey bars and the hercules hoist were both, I think, failed due largely to my gloves. I researched online to find as good a pair of gloves as I could, and my search led me to the Madgrip Pro Palm glove. Picked them up cheap (about $10). They were not as secure and tight to my hand as I was expecting, and they slid around to the point where I was grasping a handful of plastic/rubber, and not a rope or monkey bar. I have a feeling this was because the back was stretchy, meshy fabric and the palm was rubber - the palm stayed practically glued to the rope/bar/whatever...but my hand moved around inside. Guess I need different gloves next time. I think a pair of gloves that secures at the wrist and isn\'t made of meshy fabric would be good...maybe the Mechanix M-Pact. More research will follow.
Anyway...
The spear throw sucked because the obstacle right before it was a wall-walk....big long wall with blocks of 2x4 screwed in at angles...kind of like a climbing wall. You couldn\'t touch the ground or the top of the wall, just the blocks...talk about hand strength! There was a chick crowding me once I got halfway down, and 2/3 through I almost fell off! I made it though... I was pretty happy about that! Once I finished though, I had no hand strength left! Good luck with that spear throw!
With all those failed obstacles, there were lots of 30 burpee penalties to deal with! Remember how I said running with a team was great? If you\'re with a team...your teammates can eat penalty burpees for you - i.e. you have 30 burpees to do and 3 of your teammates each do 5 burpees...you now only have to do 15. We did that for each other more than a couple times. Even so, I think I did well over 100 burpees throughout the course of the race...
I could go on for days about the obstacles, but the bottom line is...this race was a TON of fun! I mean... I got to run all over Fenway Park! The concourses, the bleachers, the dugouts, the locker room, the warning track, the Green Monster...I even touched the scoreboard! For a Red Sox fan...that\'s pretty fantastic. The medal was special too - the lanyard part of it (I have no idea what the proper name is) had Red Sox-themed lettering for \"2013\", and on the back of the medal was Fenway Park itself. Pretty sweet reminder, if you ask me.
This race was also a great learning experience - I learned just what I can expect from an obstacle race, where my strengths lie, what I need to work on, and what techniques I need to practice. Now that I know what I can do with regular road races and with obstacle races, I can set realistic goals for next year and plan how to train. I\'m already working on filling up next year\'s race calendar! I\'m actively seeking out sponsors for a number of races - if you\'re interested in being one of them, reach out (Darrell@SoTHISIsFitness.com). I\'ve already got my first sponsor signed on for a few races up in Newburyport / Salisbury (more on that very soon!). I\'m looking forward to a year of seeing what I\'m made of and pushing myself to the limit! I might even do my first marathon next year!
Nothing is out of reach. Remember - given time and training, anything is possible.
If you want to do a Spartan, visit www.SpartanRace.com or reach out to me and I can help you find a good one!
PS - After alllllll that...I did a double workout the next day. NO REST! Beast up! AROOOOO!
','AROO!!! Spartan Sprint Fenway Recap','','inherit','closed','closed','','89-revision-v1','','','2017-01-08 11:07:05','2017-01-08 16:07:05','',89,'http://50.87.248.94/~sothisj4/89-revision-v1/',0,'revision','',0),(337,1,'2017-01-08 11:07:38','2017-01-08 16:07:38','Finally updated the running playlist. Learned a lot in the past couple months about running, my pace, etc, and I\'ve made some changes and additions to the playlist to go along with that. Finishing that half-marathon taught me a lot, too! Read on to check out the changes, and why I made them. Check out the running playlist here!
You\'ll notice there\'s a lot of slower songs - around 130 bpm - that were added - I\'m still in the process of feeling those out on distance runs. They encourage me to keep a pace I can maintain over the course of 13 miles. I\'ll have to do a few more long runs to say whether they\'re keepers or not, but so far they\'re working for me.
ADDITIONALLY - as of right now...everything 146 BPM and faster is part of a second, separate playlist for \"sprints\" - 5K\'s, maybe 10K\'s...shorter runs with a much faster pace! Right now I don\'t have the endurance, I don\'t think, to maintain my 5K pace over much more than a 10K pace...we\'ll see what happens.
Newly added:
128 BPM - Selena Gomez - Slow Down
128 BPM - Justin Bieber ft. Nicki Minaj - Beauty & A Beat
128 BPM - Ke$ha - Warrior
128 BPM - Ke$ha - Die Young
130 BPM - Selena Gomez - Come & Get It (Dave Aude Club Remix)
130 BPM - Alexandra Stan - Mr. Saxobeat
130 BPM - Pitbull ft. Ke$ha - Timber
132 BPM - Rage Against The Machine - Sleep Now In The Fire
133 BPM - The Offspring - Hit That
140 BPM - Lady Gaga - Applause
143 BPM - The Offspring - (Can\'t Get My) Head Around You
160 BPM - Metallica - Ain\'t My Bitch
Back on the list:
139 BPM - Britney Spears - Toxic (Armand Van Helden Remix)
Cut From The List:
123 BPM - Shiny Toy Guns - Le Disko (too slow)
215 BPM - Good Charlotte - Lifestyles of The Rich And The Famous (too fast)
Again...let\'s not forget that disclaimer...just because I\'d run to it...doesn\'t necessarily mean I\'d listen to it in real life.
Check out the running playlist here! ','Playlist Update - Go The Distance','','inherit','closed','closed','','90-revision-v1','','','2017-01-08 11:07:38','2017-01-08 16:07:38','',90,'http://50.87.248.94/~sothisj4/90-revision-v1/',0,'revision','',0),(338,1,'2017-01-08 11:07:54','2017-01-08 16:07:54','I\'ve been thinking a lot lately about what moves people...what motivates us to get out there and GET IT on a daily basis? What moves us to make the lazy choices, the crazy choices...the choices PERIOD? On that note...I\'ve been moved to do something that I\'ve been kind of quiet about -
Yup - I\'m doing an obstacle race now! On November 16th, right about noon, I\'ll be doing the Spartan Sprint Time Trial at Fenway Park. Because a regular 5K wasn\'t enough...let\'s throw in some obstacles. So what gives? Why would I do something like that? Why would someone else? Why would someone even get up off the couch to run a REGULAR 5K? On this chilly Motivational Monday morning...I\'d like to answer that question to the best of my ability.
Yes, November 16th at 12:15 pm I will be running the Spartan Sprint TT at Fenway Park as a part of the Masonic Medical Research Lab\'s team - The Ruffians (that was the most badass name the Masons could come up with I guess. haha). I was pretty quiet about this because I wanted the attention to be on my big half-marathon and the fundraising campaign that went along with it (thanks again to those who donated!).
BUT! Now that it\'s done, I\'ve completed the half-marathon, and the fundraising is complete...it\'s time to focus on the newest challenge. But what exactly is a Spartan Race? It\'s an Obstacle Course Race (OCR). Ok...what is THAT?
It\'s exactly what it sounds like.
An Obstacle Course Race, such as a Tough Mudder or Spartan Race, is just that...an race on an obstacle course! There are many different ones, and many different lengths. There\'s the Tough Mudder, which is roughly a half-marathon with about 20-something obstacles, there\'s the Spartan Race, which has a few different varieties within itself, and there\'s MANY others, all sprouting up from the original popularity of Tough Mudder and Spartan. Remember in \"Achievement Unlocked - 13.1\" I mentioned every race half-marathon and up tends to give you a finisher\'s medal? So do all these obstacle races. Why? Because they\'re just as much of an accomplishment to finish as a half-marathon. Hell...some of them ARE a half-marathon!
So Let\'s Talk about the Spartan Race
Spartan Races come in a number of flavors: The Spartan Sprint (about 3+miles), Spartan Super (8+ miles), Spartan Beast (12+ miles), Spartan Ultra Beast (26+ miles), and Spartan Death Race (48 hours of ridiculous). There are also Time Trials (what I\'m doing) that seem to range in length from 1 mile to 3 miles, and other military-style races (as if a regular Spartan wasn\'t military enough).
How about the one I\'m doing? Spartan Sprint Time Trial at Fenway Park. Let me tell you how FUN this looks! Many of you probably wouldn\'t consider carrying a 60 lb sandbag up, down and across the bleachers at a ballpark \"fun\"... I wouldn\'t have either a year ago.
Which Brings Me To My Topic For Today: What Moves You?
What is it that makes you do what you do? What makes you run? What makes you bike? What makes you do P90X, INSANITY, COMBAT, etc? Why on EARTH would you run a freaking obstacle race? What Moves You?
Everyone has something different that moves them - that makes them do what they do. Some people want to make a change. Some people want to take on a challenge. Do you move in memory of someone? Because your friend is doing it? Because you\'re bored?
I want to challenge you. I want you to get out of your comfort zone. Do something different. Do something challenging. Get up off the couch and start something. If you\'re already off the couch and moving...take on a bigger challenge. Work harder. Go farther. Push yourself. Every day is valuable - it\'s up to us to take life by the horns and ride! If you get thrown off the bull, catch up, get back on, and show it who\'s the boss! I learned a valuable lesson throughout my journey - every day counts - LIVE LIFE! So, MY next challenge?
THIS sure looks like fun:
So WHY exactly would I want to get the stuffing beat out of me by Nitro and Gold from American Gladiators? Because I can. Because it\'s there. Because I want to challenge myself and push my limits. I want to see just how far I can go and prove that with time and training, anything is possible.. Don\'t listen to those clowns that tell you something is impossible. Nothing is impossible. Get out there and GET IT!','What Moves You? - Obstacle Race Time!','','inherit','closed','closed','','91-revision-v1','','','2017-01-08 11:07:54','2017-01-08 16:07:54','',91,'http://50.87.248.94/~sothisj4/91-revision-v1/',0,'revision','',0),(339,1,'2017-01-08 11:08:25','2017-01-08 16:08:25','I did it. It\'s all over. 13 point freaking one miles. I can\'t believe I did that! And I can\'t believe my time either! It\'s been an incredible journey up to this point, and there are many miles ahead as I continue on to the next goal.
So today, as I recover, I think I\'ll take some time to talk about the last couple of weeks - the injury worries, the Boston Firefighter\'s Memorial 10K, and the half-marathon itself! I have a lot to catch up on...bear with me!
Lesson Learned - Listen To Your Body! If It Feels Wrong...Something\'s Wrong!
So I\'ll start with the injury worries that, for a minute, I thought might knock me out of the half marathon before I even started. September 29th I went for a 10 mile run as part of my training for the half. I was wrecked for the rest of the day - limping everywhere. I ended up feeling some pain on the outside of my left knee...I\'d never felt pain there, but I thought nothing of it. I gave myself a full week of rest to recover from it. Fast-forward to the Canal Run For The Troops 10K...and things got bad. Not only was I feeling that left knee pain I\'d never felt before the 10 miler...but at 5.7 miles I was stopped dead in my tracks by debilitating right hamstring pain (right at the bottom of the hamstring). I thought it was just an immense cramp, and almost a month later I\'m still not sure what it was. I do know that I\'ve been able to stretch on the spot and run through it every time it comes up. I struggled through the last half mile of the Canal Run and finished.
At that point I hit the panic button...made appointments with my primary care doctor (not until November), a podiatrist (not until 10/31) and my physical therapist (right away). As it turns out, my work shoes were too small and caused acute plantar fasciitis, which led to I.T. Band irritation on my left side. Painful, but not nearly as bad as it could have been. I took the right steps by getting new work shoes and new insoles as soon as my foot started really hurting, but by that point the \"damage\" had been done as far as my knee was concerned. My physical therapist was able to help me identify the problem (I.T. Band) and do some work to help me get through the half-marathon. Good news is, I did it...and now I\'ll see the podiatrist to permanently resolve the plantar fascia / foot issue and be back to normal come springtime, or maybe even later this winter (frozen fivers, anyone?).
For those who didn\'t read that far - ow.
Anyway, Boston Firefighters\' Memorial 10K
This race was supposed to be my last \"big\" run before the half-marathon...and it ended up being even more important than that - it became the big test to see if I\'d actually BE ABLE to run the half. I want to start off by saying a big THANK YOU to Flex Appeal Sports Nutrition for sponsoring me for this race!
I have to say, I had a lot of fun with this race, and I learned a lot about my body, my legs, and my running. This race is apparently a big deal - lots of firefighters and military people coming out to support the cause. This was the 31st running, so they know what they\'re doing, and they had a huge level of support from countless area businesses. I ended up taking home a free year\'s subscription to New England Runner...they were literally just tossing stuff out there.
Anyway, as far as the race itself - the course was pretty flat overall. I got to run through some major highway space which was pretty cool. It\'s too bad I\'m not much of a mid-run photographer...the firefighters had their boat spraying water everywhere for runners to see as we went over a bridge and ran through the harborwalk area. That\'s ok...my Droid stays right in my TuneBelt where I like it.
Unfortunately, thanks to more walk-breaks than I would\'ve liked, I didn\'t quite get the time I wanted. I finished in 56:39, 9:08 min/mile average. 467th of 995 overall. I was hoping to break 54 minutes, and I know I can do it...but my knee/I.T. Band was an issue...oh well. There\'s always next time, and I know what I\'m capable of. Still WAY better than my first 10K!
The Cape Cod Marathon Half
This was it...the big one! I\'ve been training for this for three months! I still can\'t believe it. It was an incredible experience getting my first 13.1...I feel so accomplished! It\'s so different running a half-marathon than it is to run a 5K or 10K...much more challenging and a completely different mindset.
This race, as well as the full marathon and relay, are put on by the Falmouth Track Club. The half is a beautiful course that starts in front of the post office downtown, does a little loop in the downtown area, then goes along Surf Drive, to Woods Hole along the Shining Sea Bikeway, back to Falmouth along the first three miles of the Falmouth Road Race route, and finishes in Town Hall Square. The full/relay goes in a big loop all around Falmouth, starting in the same place and finishing downtown.
Before I launch into it...a big thanks to all my sponsors that made it possible not only for me to run, but for me to be able to afford the gear necessary to train and compete in cold weather! It was 35 degrees at the start! SportClips in Falmouth was my title sponsor and, actually, my first sponsor period! I was fortunate enough to have a lot of sponsors - please check out the Sponsors Page to see who thought I was good enough to sponsor! THANKS!
So, the race itself...first off let me just say I have never before run in such absolutely FRIGID weather! It was bone-chilling cold...and I know it\'ll get colder, so I shouldn\'t complain...
That cold weather was forgotten as I passed the first mile marker...traded my Under Armour beanie for a sweatband and kept on truckin\'. I had gone four miles before I even realized what happened! It was at that point I realized just how different the mindset is when you run different races - Your mind and your body adjust to the length of the race! 6 days prior, when I hit 4 miles I felt like I had gone so much farther...but during the half? I wasn\'t even 1/3 done...and I felt like I could keep going for days! It\'s interesting, that\'s for sure.
And it is at this point I would like to say - what a beautiful course! As we ran along Surf Drive, with the beach to our left...I was marveling at how great the scenery was. If it\'s one thing I\'m coming to realize is a treat about foot races, it\'s that it\'s about taking time to appreciate the scenery, get in touch with your body and your world, and just be. If you\'re in the market for a gorgeous road race, look into the Cape Cod Marathon Half. We turned left onto the Shining Sea Bikeway to make our way to Woods Hole, and were treated to more of the same beautiful sunrise / early morning beach views. Makes me wish I was taking pictures.
It was at this point - about 4.5 miles, I had my first problem. The right hamstring issue, that I didn\'t experience AT ALL during the Firefighters\' 10K, came back! I immediately stopped off to the side, stretched it out and kept on going. I had to do this several times between 4.5 miles and 5.5 miles (which slowed me down by a couple minutes, total), but by the time I got off the bike path and into Woods Hole I had run through it.
But now I had a new challenge...
The entirety of the CCM Half is flat...except for miles 6.5 - 9.5. Those three miles are the first three miles of the Falmouth Road Race, so there\'s rolling hills, including Nobska Lighthouse. This was the challenge not because of the hills, but because my I.T. Band is sore 100% of the time going uphill (it\'s in and out / avoidable on flat terrain and non-existent on downhills). This part of the course slowed me down by probably a minute or two...I went slower than I wanted and had to take a bit more walk-break than I wanted. I got through it though...and at mile 9 I had a feeling...
But at Mile 10 I knew - I had a real shot to break 2 hours 15 minutes! Not only that, but if my math was right...if I was able to keep up 9 minute miles, hell...just be better than 10 minute miles...I could break 2:10! At that point, nothing else mattered. I had, at that point, officially run farther than I ever had in one shot before...and nothing was going to stop me from breaking 2:10. I told myself no more walk breaks - walk when you finish. I told myself the knee and the I.T. Band weren\'t going to be a problem - I\'ve come too far to crap out now. This was my time, and I was going to nail it.
And I did.
When I started the race, the one thing I hadn\'t checked that morning was my playlist. There were about 12 songs not showing up that I had put on...and I thought nothing of it. Ironically, at Mile 13, with the .1 miles of the finish line lead-up left to go...I ran out of music. For the last .1 I had to listen to my own huffing and puffing, but I got to hear the sound of the crowd...the cheering and clapping...and I saw that LED clock...2:09:22...it was in reach! I crossed at 2:09:29. Thirteen point FREAKING one miles...accomplished. I found out that considering how serious of an accomplishment it is and how hard you have to work to be able to do it...it seems every race half-marathon or longer gives you a finisher\'s medal after crossing the finish line. Know why? Not everyone finishes. There were 1,200 people in this race...995 finished. The first picture in this article was the bib and finisher\'s medal, but I put it in again in this part too - that will not be the last finisher\'s medal I get. I\'ve got big plans for next year.
I thought calling this article \"Achievement Unlocked - 13.1\" was incredibly ironic considering this was about as far from sitting on a couch playing a video game as I could be. A year ago, I WOULD\'VE been on the couch playing a video game. Its incredible what you can achieve when you just put your mind to it. I now firmly believe, beyond a shadow of a doubt, something I said in a prior article - Given time and training, anything is possible. I don\'t care who you are, how heavy or skinny you are, what problems you have or how busy you are...if you put in some time, train, and get determined, you can do anything. So, on this Motivational Monday, think about this - if, in less than 14 months, I can go from 300 lbs with a couch cushion molded to my butt to 179 and running half-marathons...why can\'t you? If I can do this, anyone can. I\'d love to help! If you\'re interested, check out the Coach page of this blog.
It\'s already yours...Go out there and GET IT!','Achievement Unlocked - 13.1','','inherit','closed','closed','','92-revision-v1','','','2017-01-08 11:08:25','2017-01-08 16:08:25','',92,'http://50.87.248.94/~sothisj4/92-revision-v1/',0,'revision','',0),(340,1,'2017-01-08 11:08:42','2017-01-08 16:08:42','Once again, I thought long and hard about how to approach this topic, but the simplest way to say it is - going through a health & fitness journey alone sucks and often just doesn\'t work. For so many years I tried and failed to do it on my own. The desire was there, and I did use the word \"tried\"...
Many, maybe even most people out there just can\'t do it alone, and if you\'re one of those people...I get it. I\'m not gonna say it\'s not your fault because, frankly, I don\'t think there necessarily is anyone at fault...it\'s just freaking hard to go it alone. In the last week I have really embraced, openly, the \"group effort\". I became a BeachBody Coach and immediately set out to start a P90X Challenge Group to help people make a change, stay with it, and succeed (more on that later). Today, on Hump Day no less, I want to talk about how to get over the hump of sticking with your health & fitness decision by not having to go it alone. You might think twice about your impending solo act.
I\'ll come right out and say it - going it alone sucks. Some people out there have the drive and motivation needed to make change happen without anyone else there to push them, encourage them, and do it with them. Looking back, I was not one of them. I recognize that. I had my fiancee Megan there with me from before Day 1. When the decision was made to start...we decided it together. I tried for years to do it alone, and it never stuck. Without anyone there to help motivate me...it was so easy to just say \"nah...not today\" or \"God Almighty this is too hard...I\'m out\".
Nah, I\'m Totally Capable, I Can Do This!
Ok, that\'s great! There are people out there who can get it done on their own. People who are SO motivated...SO driven, that they could not only complete a fitness program on their own...they could climb Mt. Freaking Everest on their own. I wish I was one of those guys. I mean, I probably am NOW, but then again, NOW I\'m fit, healthy, and I enjoy this stuff. I\'m talking last August, when I was 300 lbs and hadn\'t started this whole thing yet. That guy wishes he was driven enough to do it alone. If you\'re one of those people, I encourage you to go for it and make it happen. You are the kind of person who helps motivate others towards their successes.
Why Should I Have Others?
No Easy Outs
I have found, over the course of the years, that not having someone else doing it with you and committed to it...there are a lot of easy outs. For one, nobody is there to see you quit. It\'s really easy to quit when you don\'t have anyone to answer to...nobody to witness it. It\'s like it never happened! I feel like that\'s one of the top reasons people are...OK...with giving up. It\'s not ok. You\'re only letting yourself down. It\'s so easy to fall prey to the \"I Don\'t Feel Like It\" Syndrome when you\'re on your own...easy for The Napoleon Complex to overtake you...to just plain lose motivation!
SUPPORT!
I can\'t TELL YOU how great it is to have someone there reaching milestones with you, achieving successes with you...just generally sharing in the experience. It was great to get through a workout, look at Megan 5 feet away, and high five her after we finished a workout. The look we gave each other after finishing the last workout of week 1 was of such accomplishment, relief, and joy...in that moment we knew we could do it - if you can get through the first week you can get through it all...and we had done it! Sharing that with her was great! Working with a partner I was able to lose my limits and achieve new heights I never would\'ve dreamed of before...I\'m running a half marathon in a week and a half for crying out loud!
Likewise, it\'s great to be able to share in your struggles and work through it together. We were both practically dying on the floor together during some of the more intense days during some of the programs we did...but we looked at each other, reaffirmed we could do it, and kept going. You keep going for yourself, you keep going for them...whether it\'s because you want to succeed for them or because you want to challenge them to keep up...it\'s because they\'re there. They\'re doing it too. That other person can make the difference. They can also help to shield you from outside influences too...help keep you strong. When you\'re in it with someone else, they can help defend against the Haters.
Accountability
If you\'re doing your workouts with someone else...they\'re gonna know if you didn\'t do it. Maybe because you work out together, maybe because you check in with each other...but they\'ll know. Whether they give you crap for not doing it or whether you feel guilty all on your own...having that other person can keep you honest and get you to do it on a day you\'d otherwise say screw it. Knowing that other person is tracking their progress and will be showing you their before/afters can also encourage you to work just a little bit harder throughout the course of the program instead of taking it easy on yourself. Besides...if you\'re gonna commit, why not go whole-hog?
THIS IS NOT A NEW IDEA
Working out with others is by no means a new idea...workout classes, CrossFit gyms, etc...there are countless people, groups, and organizations that use and encourage the buddy system or the group mentality. Why? Because it works. Having a community of people all in it together makes it work so much better.
What About That \"Challenge Group\" You Mentioned?
Many BeachBody Coaches out there (probably all, really) run \"Challenge Groups\". Each coach, I\'m sure, does it differently. The idea, no matter how, specifically, they do it, is that a group of people (maybe 5, 10, 20...depends on the coach) all do the same program starting on the same day. They check in on a special Facebook group (or through some other method, again, depending on the coach) and talk about their progress. People in the group will talk about their struggles and successes, share in their accomplishments and difficulties, and seek advice, guidance, and motivation from the rest of the group and their coach. The coach is usually always there to actively guide and encourage the group members and provides tools for success to make sure each individual can achieve their fitness goals. Some coaches run their group for the full duration of the program, and some run it for a month or two. The idea is to help make sure, again, that each individual has the support, encouragement, and tools necessary to achieve success.
I am running a P90X Challenge Group. My group will be pushing play for Day 1 on Monday, October 28th. I\'ll be starting to put out information and guidance for them this weekend, getting them ready and preparing them for the challenge to come. If you are interested, please don\'t hesitate to reach out to me at Darrell@SoTHISIsFitness.com, make an account on www.TeamBeachBody.com (identify me as your coach - coach id 301487 or screenname SoTHISIsFitness - I\'ll find you), or request to join the \"So Fit\" Family facebook group. You can get the program through me at www.BeachBodyCoach.com/SoTHISIsFitness . If you\'re interested, you likely need to order by Friday or Saturday in order to have it in-hand in time.
I\'m SO excited to have the opportunity to help people achieve their goals and finally attain success. This is the first program I did...it\'s what started me on the path to where I am now! It\'s great to see that it\'ll also be the first program like this for a number of people who have already committed to the Challenge Group. I\'d love to help you too! That\'s the whole point of this blog.
So why do it alone?
I\'m sure there\'s someone you know that also wants to make a change. Someone else who\'s having the same thoughts go through their head that are going through yours. Try feeling it out among those you know and see if someone wants to join you. Maybe you\'d rather go through a challenge group or online support community (like the So Fit Family) to find your encouragement and motivation. Whatever the case, know that you don\'t have to do it alone. It\'s always better together. Happy Hump Day!','It\'s Always Better Together','','inherit','closed','closed','','93-revision-v1','','','2017-01-08 11:08:42','2017-01-08 16:08:42','',93,'http://50.87.248.94/~sothisj4/93-revision-v1/',0,'revision','',0),(341,1,'2017-01-08 11:08:58','2017-01-08 16:08:58','Another race run, more lessons learned. Honestly, every time I go out there and run a race I learn more about myself, my body, and what to/not to do. If I can save someone having to learn some of this stuff the hard way, “So THIS Is Fitness…” has done its job. Saturday was the Canal Run For The Troops 10K and the Burpee Challenge that I issued (video is in this article!) - let\'s get right down to it and go over how it went, what I definitely did wrong to screw myself, and what I\'m going to do next time to save myself a LOT of pain and frustration.
SO - Canal Run For The Troops 10K...that was FUN! The course was nice - a flat course along the Cape Cod Canal. The weather started out kind of so-so, but it ended up getting sunny and being a nice day! For those who missed it in previous articles, the event was put on by Cape Cod Cares 4 The Troops - and everyone\'s entry fee went to help pay for postage for care packages for our troops overseas. Considering my \"little\" cousin Joshua is out there putting his life on the line, I can appreciate what they\'re doing here.
This race was special for a couple of reasons as well - for one, it was the day after my 25th birthday, and as soon as it was over I went home and enjoyed the company of some family, friends, and Delta Chi brothers I haven\'t gotten to see in a long time. On top of that...MEGAN RAN WITH ME! And by \"ran with me\" I mean she was running the race. We laugh about it, but I do have a tendency to zoom away. It\'s nice, though, because I get to see her cross the finish (she\'s really not all that far behind me, and I\'m always damn proud of her).
As far as results - I came in at 55:51 (RunKeeper tells me I was doing 8:46 min/mile). I was 37th out of 89 10K runners and 3rd of 4 in my age group (2nd of 4 in my age group was a full minute/mile faster - I don\'t feel bad about that). I have to say...overall I think I could\'ve done better. I\'m a little disappointed because I have made better time in my own neighborhood with much more hill. I know I did a number of things wrong that, in the end, screwed me. I broke my own rules! I find that ironic considering I posted an article about race beginner do\'s and don\'t\'s right before I broke exactly those rules.
SO - How did I screw up?
For one, I didn\'t run at all during the week leading up to the race. I did a 10 mile run on sunday and the next run I did was the 10K on Saturday. Big Mistake. I should\'ve gone for a couple, stayed loose, and kept my body ready.
What else? I didn\'t eat enough the day/night before. My body wasn\'t fueled up enough - no energy stores! When I was pushing and demanding my body to give more, there wasn\'t much gas in the tank to do it with!
I didn\'t hydrate enough the day before. I keep talking about how important hydrating is and I keep falling short when it counts the most. Before the Falmouth Road Race I hydrated the crap out of myself - I had to run to the restroom constantly. This time? Not so much.
I didn\'t re-fuel mid-race. I got my body used to getting some fuel around mile 3 or 4 when I\'m pushing hard on a 6+ mile run. A Gu gel or an energy block or something. I didn\'t do that this time. That was a big mistake - looking at my mile splits and remembering how I felt...those last three miles suffered greatly. I was working much harder and achieving a slower time. My first mile felt effortless and I had an 8:04/mi split...my last mile I felt like I was pushing to the limits and I got 8:38/mi split...
SO - what did I learn? Follow my own advice and don\'t get lazy pre-race. You have to maintain your body and keep it prepped and ready. If you don\'t, your performance will suffer. I DID have fun, don\'t get me wrong...I\'m just a little disappointed because I REALLY wanted to break 50 minutes. That\'s ok...I might be able to do it next Sunday in the Firefighter\'s Memorial 10K.
What About The Burpee Challenge?!
In order to kick-start fundraising for The V Foundation I issued a challenge - for every $5 donated by the time I finished the race I would do one burpee (see the original challenge here). By the time I finished, $135 had been donated, equaling 26 burpees. I decided since it was ONLY 26...I would do full rather than half burpees. I regret this choice. You can\'t see it in the video, but Megan shook her head at me when I said I was doing fulls...I didn\'t get why then, but I do now. As you watch be aware that - yes, I know - my form starts to suck around #16. That\'s what I get for doing 26 full burpees after killing myself on a 10K.
And after that nonsense I went home and did a T25 double workout - Lower Focus then Ab Intervals. YIKES!
There is still time to donate! Please check out the \"Do It For The V\" article to read more about what The V Foundation is and why I\'m fundraising. If you\'d like to make a contribution, please visit my page at http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13. I thank you in advance for your contribution!
I\'d like to thank my sponsors on this race for helping make it possible! MOCEAN Cape Cod was the Bodywork Health & Wellness, Anytime Fitness (Falmouth/Mashpee) and Innerglow Yoga for their help and support! Please visit the Sponsors page to check them out and the rest of my sponsors as well!
Don\'t forget to check out the Facebook page and follow the Twitter for more updates (only full articles go here - there\'s lots more available)!
title sponsors - they got me into this race in the first place! I\'d also like to thank
Just remember - if I can do this...anyone can!','Canal Run 10K/Burpee Recap: Lessons Learned','','inherit','closed','closed','','95-revision-v1','','','2017-01-08 11:08:58','2017-01-08 16:08:58','',95,'http://50.87.248.94/~sothisj4/95-revision-v1/',0,'revision','',0),(342,1,'2017-01-08 11:09:14','2017-01-08 16:09:14','OK - this is short and sweet. I\'m gonna try to up the ante and get some donations in for The V Foundation for Cancer Research. After crossing the finish line I will do one half-burpee for every $10 donated to The V Foundation on my online fundraising page from now until 10 AM Saturday 10/5/13. See the video below if you don\'t know what a burpee or half-burpee is. I will count the $45 already donated, so I\'m starting with 4 burpees. Let\'s make this happen!
We\'ll be getting video proof which I\'ll post by Monday.
Wanna see me do burpees after running a 10K? Visit http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13
If $100 is donated, 10 burpees, if $1,000 is donated...100 burpees.
Make me regret this. ','Canal Run Burpee Challenge','','inherit','closed','closed','','96-revision-v1','','','2017-01-08 11:09:14','2017-01-08 16:09:14','',96,'http://50.87.248.94/~sothisj4/96-revision-v1/',0,'revision','',0),(343,1,'2017-01-08 11:09:28','2017-01-08 16:09:28','A friend (who is probably reading this!) posted on Facebook that she had signed up for her first 10K. My first thought was \"AWESOME! Good for you!\" and I immediately sent her a message to start talking about it. As we talked a little, I reflected on my first 10K and how much I learned from it - it dawned on me that not only could I have benefited immensely from knowing then what I know now, but others who are getting ready for their first race could benefit too! My first 5K and 10K both taught me a lot, and they are very different kinds of races!
SO, in the spirit of Hump Day, let\'s talk about some do\'s and don\'t\'s to help you get over the hump of your first race(s)!
When I started running this past March, I dove right in. Megan and I talked about it and figured hey, we got through P90X, we did Insanity...why couldn\'t we run? We went...and I went farther than I probably should have...and finished having gone 3.2 miles. I\'m not exaggerating when I say I had never \"gone for a run\" before that. I figured if I could do that, I could do a real 5K race - same distance!
So Where Do I Start?
Do A 5K!
I will be so bold as to say anyone can run a 5K. If you can run, you can do a 5K. Either it\'s a challenge and you push yourself to finish, or it\'s a piece of cake and you push yourself to break your best time. Either way, you can do it! If it\'s going to be more on the \"I\'ve never run before\" / beginner side of things, there are LOTS of training schedules out there to get you ready to run that 3.1 miles. I recommend using Runkeeper (if you have a smartphone / device that can use the app) - you can either track your runs doing your own thing or you can choose a training plan developed to help you be your best!
Did the 5K? How about a 10K?!
If you\'ve overcome the challenge of your first 5K and feel like you can go farther, why not find and register for a 10K? A 10K is 6.2 miles - twice as long as a 5K. It might not seem like that much of a difference, but running a race is a whole different animal after the first 3 or 4 miles. A 10K can give you new challenges to overcome, including pacing yourself, staying hydrated and fueled, dealing with hills and inclines, and much more. If you have successfully completed a 5K I highly recommend finding a 10K to do.
What about those do\'s and don\'t\'s?
I mentioned I learned a lot from the first couple of races I ran - I have some hot tips that I really wish I had known going into my first 5K and 10K. Some of them might seem obvious to you, but I didn\'t realize the importance of some of them until it was too late.
Rule #1 - HYDRATE!
I CANNOT stress this one enough! Hydration (drinking water) is INCREDIBLY important. Not properly hydrating before and during a race can leave you cramped, panting, and
struggling through what should have been a piece of cake. Properly hydrating is SO important I had been considering writing an article entirely dedicated to it, but even if I do follow through with that, it needs to be mentioned here. The average person should be drinking 8 glasses of water a day. I know we\'ve been beat over the head with that our whole lives...prior to this whole fitness thing I never really understood just how important it really was.
How do I know if I\'m getting dehydrated?
Your body is mostly made up of water - as you sweat that water leaves your body. When enough water leaves your body, you start feeling thirsty and your mouth might get dry. As you get more dehydrated, you might get a headache (I do), you\'ll eventually get cramps, and you might get nauseous. If you get dehydrated enough you can pass out and have a real medical issue.
Bear with me here. One of the easiest ways to tell how hydrated you are at any given time is the color of your urine. Think about it - urine is your body\'s way to get rid of what it doesn\'t need - the water component of it is more or less a vehicle to get rid of the waste. If you\'re dehydrated, there\'s less fluid in your body. If your body has less fluid to spare, it\'s going to get rid of that same amount of waste using less water, so it\'s going to be more concentrated and thus, a darker/more saturated color. If your body is well-hydrated, there\'s a lot of fluid in there to spare and your body will use more fluid to flush out the waste - thus less concentrated and a lighter color. The clearer the urine, the more hydrated you are.
So how do I stay hydrated?
Easy - DRINK WATER! It\'s that simple and that difficult. I drink on average about 20 glasses of water a day. That green water bottle? It\'s a 1 litre Camelbak Eddy. I drink about 4 or 5 of those a day. Yeah. Water is just about all I drink. I used to drink almost that much diet soda each day, but then again I was also 300 lbs. If you find drinking that much water is a challenge try easing yourself into it with flavor. Add fresh citrus fruit to your water - lemon, lime, orange...not only does it add some flavor to your water but you get some vitamins out of it! Eventually you can use less and less fruit until you can just drink regular water! The calories from the fruit you squeeze into your water is going to end up being negligible, so go for it!
Rule #2 - Eat Breakfast!
Breakfast is the most important meal of the day, and race day is no exception. The longer the race, the more important it is to eat something before the run. Race-day nutrition can be the difference between a strong run with sustained energy or huffing, puffing, and crapping out. There\'s lots of products out there designed to help you before and during your run like Gu gels, sport beans, chomps, blocs, etc. Find what works for you and stick with it! They\'re all made from fast-absorbing and easy to break down carbs/sugars to give your body the juice it needs to get through the race. I like to start my race-day morning with a combination of those and some fruit. To each his own.
Rule #3 - Test your playlist before the race
This one only applies if you listen to music during your runs. I do. You can see \"The Music While Running Controversy\" to see exactly how I feel about the topic. If you DO listen to music while you run, be sure to test out your playlist on a run before the actual race. The wrong music can make you go too fast or too slow, mess up your pace mid-stride, and just all around lead you to a bad time. Find what works and stick with it - always best to test it out. Check out my running playlist (tested) here.
Rule #4 - TRAIN!
Training is about learning your pace, testing your limits, and improving both. Do shorter runs to see what kind of pace you can reach, how fast you can go, and what your stride is. Do longer runs to see if you can maintain that pace over a longer distance. Do some REALLY long runs once a week to push your limits, increase your stamina / endurance, and ultimately be able to run farther. Training is a learning experience, and it IS very important. Try and fail. Experiment. Do hills some days and flat courses other days. Map it out ahead of time - know where you\'re going and when to turn around and go home. Give yourself options in case you decide to run a longer or shorter distance when you\'re already out there. Get the most out of your training so you\'re ready for that race! There are lots of training programs for every different race distance - if you\'d like help finding a good one reach out with the contact form at the bottom of the page!
Rule #5 - PACE YOURSELF! Run Your Own Race.
This one I learned the hard way. When you go and do a race, it can get very competitive. There\'s lots of people out there, you\'ve got the adrenaline pumping, you\'re antsy...and once you cross the starting line you just want to shoot off like a rocket and GO. That\'s a bad idea. My first 5K I shot off like a rocket - I broke out of the pack early and tried to beat everyone. I was able to maintain it and go hard the whole time...but it was only 5K. I tried to do the same thing on my first 10K...it didn\'t work out so well. There were a LOT more people...hundreds! I tried to bounce from open spot to open spot in an effort to break out into open space where I could really run. By mile 4 I was toast. I went SO hard in the first 5K that I had no gas left for the second 5K. I was so concerned with going fast and passing people that I didn\'t worry about myself and my own limits/abilities. I paid for it in the end. My time was absolutely awful compared to what it could have been. I learned my lesson and applied it to my Falmouth Road Race run...and what an improvement! I ran my own race and did WAY better than I did during the 10K...better average pace, a stronger run...I felt better...Trust me - this is a lesson you can take to the bank.
Rule #6 - Know The Course And Have A Plan
You should absolutely know the course before race-day. Know the route, know if there\'s hills and if so, how steep/long they are, and overall know what to expect from the course. Knowing the course ahead of time allows you to come up with a plan for your run - where the hard parts are, what parts you need to save some energy for, and where you can turn on the afterburners and just go. If you don\'t know the route you might burn yourself out before a particularly hard hill at the end. Conversely, you could be more conservative than you need to and not achieve your best possible time. You could also, heaven forbid, take a wrong turn! Suffice it to say - know the course and have a plan.
I\'m sure there\'s more to running a race than just this, but these rules are a good jumping off point to help you achieve success in your first race(s)! Take these lessons to heart and learn from my mistakes - I certainly wish someone had told me about these when I was getting ready for MY first race(s)!
What tips would YOU give a beginner? Comment below!
','Race Beginner Do\'s & Don\'t\'s','','inherit','closed','closed','','97-revision-v1','','','2017-01-08 11:09:28','2017-01-08 16:09:28','',97,'http://50.87.248.94/~sothisj4/97-revision-v1/',0,'revision','',0),(344,1,'2017-01-08 11:09:46','2017-01-08 16:09:46','Health and fitness isn\'t just about the body. Stay with me here. Mind, body and spirit are all linked together. Your body can be in ultra-marathon shape, but if you don\'t believe you can do it, or you only think you can run a mile and you\'re gonna crap out...guess what\'s going to happen. Each of the three - mind, body and spirit - can affect the other...in a real, visceral way. So why am I getting all philosophical on you?
Stress is one of the WORST things you can do to your mind. If you are constantly over-stressed it can and very well may have a physical effect on your body. On this Motivational Monday morning, I want to have a little chat about stress, and why it is that Rule #1 of your day should be \"DON\'T FREAK OUT!\"
I\'ve thought about a lot of different ways to approach this topic. I suppose I kind of have to be careful because some people tend to get very worked up about things that, when you come right down to it, really aren\'t worth the agitation. I\'m sure you all know someone like that - the people who take everything way too seriously...who tweak and get bent about the most trivial things. Many of us (hopefully most of us) understand what things just aren\'t worth the stress and worry...but what about the things that DO matter? What about the bills, the lack of time in the day, the myriad obligations we have and are responsible for, the mile-long to-do list...it\'s all just so much. Sometimes some of the problems we face seem so insurmountable and the pressure put on us by others is so intense that we don\'t know what to do with it.
I\'ve pulled the definition from Merriam-Webster below:
Stress: a state of mental tension and worry caused by problems in your life, work, etc.
further defined as:
a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation
Mental tension. Worry. When these are amplified and made to be extreme...all it will do is impair your ability to solve issues. Notice in the definition above that stress is defined as a physical (body), chemical (mind), or emotional (spirit) factor. Stress really does affect you mind, body and spirit...the dictionary even says so! No matter which one of the three stress-factors you are experiencing...it will carry over to the other two areas. If you are physically strained your mind will believe you can\'t do it. If your mind believes you can\'t do it your spirit can be broken. If your spirit is broken, your body won\'t respond to its full potential. It\'s a cycle that can be hard to break out of.
img from PBS.org
I was having a conversation with a like-minded co-worker the other day about this topic, and we agreed on something - stress isn\'t worth it. Getting stressed out about all the bills you have to pay and your lack of funds to pay them with doesn\'t magically make your paycheck bigger. Getting stressed about how you don\'t have enough time to accomplish everything you need to doesn\'t make the clock stop. Stress does not solve problems...it can\'t! Some tension and worry can encourage you to give attention to a problem or to come up with a solution...but excessive worry and tension only serves to cloud you, clutter you, and put you in a kind of mind-lock where you can\'t focus well enough to clearly think and come up with a solution.
Not only does stress not magically solve your problems, it actually creates more. You may become more irritable, you may have a hard time losing weight or even GAIN weight (or lose weight depending on your body). Your hair and nails may become more brittle and prone to breakage and your hair may shed more (ladies...sound familiar?). Stress can make you feel constantly overwhelmed - and if that\'s the case, eventually all this stress can build up and you might blow up on someone. At that point, it might not matter what\'s been stressing you for so long...it becomes about that last straw that broke the camel\'s back - all of a sudden someone who did just enough to send you over the edge is catching an earful (or worse!).
I thought that quote was pretty relevant in such a situation. \"The time to relax is when you don\'t have time for it\" - Sydney J. Harris
The best advice I can give you is - Don\'t Freak Out! Relax, take a breath, and calm down. Once you do that, you can start to come up with constructive ways to resolve whatever issue you are facing. Sydney J. Harris (an American journalist) had it right! The BEST time to relax is when you feel like you don\'t have time for it. When you are bogged down by stress, scatterbrained, and ready to pop...you definitely don\'t feel like you have time for ANYTHING. That is when you need to stop, breath, and re-focus. If someone tries to tell you that you don\'t care because you aren\'t stressed...brush it off. You don\'t have to be stressed in order to care about something. I would argue that calming down, breathing and relaxing shows you care MORE - you\'re putting yourself in a position where you can actually be productive and use your noggin, right?
The mind is a powerful thing - if you focus your energy in a positive way you can overcome any obstacle, issue, trial or tribulation. You can find a way to pay those bills. You can budget your time, dismiss the unimportant tasks, and get everything accomplished. You can lose 100+ pounds and take back your health, do that pushup not on your knees, climb that mountain, run that marathon...there is nothing you can\'t accomplish!
Just remember to take time, relax, breath, and DONT FREAK OUT.','DON\'T FREAK OUT!','','inherit','closed','closed','','98-revision-v1','','','2017-01-08 11:09:46','2017-01-08 16:09:46','',98,'http://50.87.248.94/~sothisj4/98-revision-v1/',0,'revision','',0),(345,1,'2017-01-08 11:11:18','2017-01-08 16:11:18','I\'ve been talking a lot about all these road races I\'m doing in the next two months - the 5K (from Sunday), the two 10K\'s, and of course the half-marathon. I\'m fortunate so many companies have signed on to sponsor me - they have made it possible for me to do these races and to continue to do work for a great cause (please be sure to check out the sponsors page and see who\'s helped me out - they\'re all great!). I\'ve only made a small announcement on Facebook, but the big news is -
I\'m fundraising for The V Foundation For Cancer Research!
Yes, this campaign of runs is a fundraising campaign, and the fundraising officially started a few days ago. You can visit my online fundraising page here if you\'d like to make a contribution. All of my training, My Story, and My Transformation has made this possible.
So...what IS The V Foundation and why do I (you) care?
The V Foundation\'s mission statement, found on their website, is:
The V Foundation is a charitable organization dedicated to saving lives by helping to find a cure for cancer. The Foundation seeks to make a difference by generating broad-based support for cancer research and by creating an urgent awareness among all Americans of the importance of the war against cancer. The Foundation performs these dual roles through advocacy, education, fundraising, and philanthropy.
The V Foundation was founded in 1993 by former NCAA basketball coach and N.C. State Athletic Director Jim Valvano with the assistance of ESPN. It was announced in a tear-jerking speech at the 1993 ESPY awards (seen below).
Basically, Jimmy V was diagnosed with terminal cancer and wanted to help find a cure. Going through it from the patient side of it, he realized just how slowly cancer research fundraising ended up benefiting the actual patient, so he sought to speed up the process. Jimmy V passed away just two months after his ESPY speech, but 20 years later The V Foundation is going strong, making an impact, and working hard towards realizing his ultimate goal of finding a cure.
So what exactly am I doing to help?
I am running four races to raise awareness and raise money for The V Foundation. One of them has already happened, the other 3 are all in the month of October.
9/22/13 - Tavern to Tavern 5K - Cambridge, MA (finished 200/722 - time: 23:51 - 7:45 min/mile)
10/5/13 - Canal Run For The Troops 10K - Buzzard\'s Bay, MA
10/20/13 - 31st Annual Boston Firefighters Local 718 Memorial Road Race 10K - Dorchester, MA
10/26/13 - Cape Cod Marathon Half - Falmouth, MA
I\'m currently fundraising through word of mouth and online through social media. You can, again, reach my online fundraising page here:
http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13
I\'m in the process of brainstorming a fundraising event to hold locally. More on that soon (I hope!).
Why The V Foundation?
I know there are a million charities out there I could be fundraising for and some people have asked me how/why I chose The V Foundation. The answer is very simple: My college fraternity - The Delta Chi Fraternity, Inc. - partnered up with The V Foundation in 2006. Almost every philanthropy event I did as an undergraduate member of my Chapter was to benefit The V Foundation...needless to say I had a lot of exposure to it and what it stood for. After raising over $2,800 for Dana-Farber through my Falmouth Road Race run, I thought it\'d be nice to do something similar for the first charity I ever really worked with and that I had such ties to. All money raised through this campaign will be donated to The V Foundation on behalf of The Boston Area Alumni Chapter of Delta Chi.
So why should I care? And why should I contribute?
These days it seems like everything causes cancer. We\'re figuring out every day that something else we\'ve gotten used to can give us cancer! Even some of those who do their best to avoid carcinogens can be struck by the disease, and unfortunately, nearly everyone has a friend or family member who has been touched by some form of cancer. Cancer has stumped the world\'s top scientists for years, and the research necessary to learn more and figure out how to beat cancer takes a lot of time, training and equipment which, of course, costs a lot of money. By contributing to fundraising for organizations like The V Foundation, we can help build up the funds needed for grants to help researchers who are working so hard to find a cure.
Please help me make this a successful fundraising campaign!
On behalf of The V Foundation for Cancer Research and The Boston Area Alumni Chapter of The Delta Chi Fraternity, Inc. I thank you all in advance for your help, support, and generosity! If you have any questions please don\'t hesitate to reach out and ask - Darrell@SoTHISIsFitness.com
http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13','Do It For The V','','inherit','closed','closed','','99-revision-v1','','','2017-01-08 11:11:18','2017-01-08 16:11:18','',99,'http://50.87.248.94/~sothisj4/99-revision-v1/',0,'revision','',0),(346,1,'2017-01-08 11:12:14','2017-01-08 16:12:14','Now that I\'ve undergone such big changes and my body has transformed so much, I\'ve gotten a better understanding of both my pre-fitness mindset and my current boundaries and limitations. The funny thing is...they go hand in hand.
On this Motivational Monday morning, I want to have a (relatively) brief and (per usual) candid chat about knowing yourself, being in touch with your body, and learning your limits. I hope many of you will come to find what I did - it\'s all in your head.
When I was 300 lbs part of what was holding me back was The Fear Monster. I was afraid to get up and go, I was afraid of failure. I wasn\'t really sure what my physical limits were...where my boundaries lay...but I figured the bar was pretty low. I knew how easily I got winded and I wasn\'t too keen on finding out just how little I could really do. So I just assumed I was pretty limited in terms of physical fitness. No running a mile, no heavy lifting, no endurance to speak of...nothing.
Then I started getting fit. I started pushing it, going until exhaustion...and then continuing. This was a big step for me...I had never tested my boundaries...never challenged my limits. But I had to get through the workout. I had to keep up with the people in the video. I had to look impressive for Megan or at least look like I was making progress. Slowly but surely the little victories came...I could do regular push-ups instead of on my knees...I could do the jump a little between lunges instead of having to step quickly through them...progress is progress, right? Slowly, I kept getting better. I even tried going for a run!
Then Something Happened Last Week -
I finished Body Beast...and I started getting onto my endurance training calendar for the half-marathon I\'m running. I went out for a run, and decided to do a fast 5K. Just go and see what I can do. I was cookin\'. I got back home and crossed my little \"finish line\"...and Runkeeper\'s audio cues came on when I \"stopped\" the run - my pace had drastically improved. I\'m not talking like baby steps progress, good for you, rah rah rah...I\'m talking WHOA...who kicked on the afterburners? I got 8:22 min/mile average - that\'s about a minute and a half off my usual mile time. I had no idea how I went that fast or maintained that pace over 3.1 miles...but I did it.
The Next Day I went on a longer run - I had planned on 8 miles but only had time for 5, so I went. As I was running I heard my Runkeeper audio cues over the music of my playlist...telling me 9:15 min/mile, 8:56 min/mile, 8:57 min/mile...um...EXCUSE ME? I was doing it again! This time, I was going farther...could I maintain that past the 3 mile mark? Was it possible?
YES! I did 5.06 miles in 44:36. That\'s an average pace of 8:49. You\'ve got to be kidding me! The bottom line here is...my initial perceptions have gone out the window...totally shattered. My boundaries have been pushed off a cliff. I don\'t actually know what my limits are now, but I\'m convinced I can continue pushing them and improving. People like to say \"no, that\'s impossible\" \"no, there\'s no way I can do that\". Nonsense. One of my favorite quotes out there...is about the word \"impossible\".
\"Impossible is just a big word thrown around by small men who find it easier to live in the world they\'ve been given than to explore the power they have to change it. Impossible is not a fact, it\'s an opinion. Impossible is not a declaration, it\'s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.\" - Muhammad Ali
We create our limits in our minds. I firmly believe that, given time and training, anything is possible. Our bodies are amazingly adaptable and will take as much as we are willing to throw at them. The human body can morph from 300 lbs and sedentary to 160 lbs and running ultramarathons. The body will learn to do what you tell it. If you just take the time and train, you can do anything. That\'s how professional body builders get so huge. That\'s how these people who run 100 mile races get that kind of endurance. That\'s how I got where I am. I whole-heartedly believe that, and I hope others will come to figure it out as they too push their limits and learn their potential.
The mind is an incredibly powerful thing - if you believe you\'re sick, and you believe it hard enough, your body will manifest that and you\'ll get sick (it\'s an actual medical thing). If you believe you can\'t do something, you simply won\'t be able to. If you believe that you can\'t run, you will never make it past the first mile. But if you let go of the mental roadblocks you\'ve created for yourself and just...well...try...you\'ll be amazed at the things you can accomplish. In the last week I have had so many personal milestone accomplishments...its like all of a sudden I broke through to a new place. My body is more flexible, I found core strength I didn\'t know I had, I can run faster...all because I just let go of all the mental roadblocks and limits that I thought I had.
Lose your limits.
I challenge you not to focus on what you can\'t do, or what you think you can\'t do...but to work on being better than you were yesterday. Reach a little farther, go a little faster, experiment with a little more weight...you\'ll find that over time, as you try harder and harder, you will go farther and farther. You will shatter your own perceptions of your ability. No matter how out of reach something might seem, just remember -
It won\'t come to you...you have to work for it. So get out there and GET IT!
','Lose Your Limits','','inherit','closed','closed','','101-revision-v1','','','2017-01-08 11:12:14','2017-01-08 16:12:14','',101,'http://50.87.248.94/~sothisj4/101-revision-v1/',0,'revision','',0),(347,1,'2017-01-08 11:12:31','2017-01-08 16:12:31','It\'s been a mind-blowing couple of weeks for me. Within the last few weeks so much has happened…finished Body Beast, broke 190 lbs, got heavy into yoga, blowing away PR after PR running...I’m ecstatic to say the least! Then yesterday, I ran the Tavern to Tavern 5K and completely shattered my last 5K time and my expectations for the day.
But why? How?
I decided that everything I had done and accomplished so far wasn’t good enough.
On this beautiful Motivational Monday Morning I want to talk about the words “good enough”. This is partly a Tavern to Tavern 5K recap and partly a breakdown of that phrase so many people use and can’t break past. The last few weeks has really made me think about those two simple words…it’s time for everyone else to think about it too.
So, let’s start with The Tavern to Tavern 5K Recap
This was a fun race! There were 722 runners total – male, female, young, old…a good mix of people to make things interesting. Apparently the race organizer had a hell of a time – due to construction in Cambridge he had to re-map the course route 17 times in the last week or two. Poor guy! I’m sure he had to deal with the hardcore runners who were all bent out of shape that they didn’t know the EXACT course layout, etc etc. I was a little bummed because I was expecting a flat course, but it didn’t really matter in the end – I had fun anyway. Isn’t that the important part? The course ended up being a kind of lollypop loop – out along one street, took a right and did a loop, eventually came back to the street we started on, ran past where the starting line was and went through the finish line “chute”. There were definitely some hills on the course but overall I feel like I was able to power through it. I had to remind myself to do my own thing, don’t worry about everyone passing me. I don’t care HOW fast I was able to go yesterday…there’s still going to be someone faster than me. I mean…the top finisher came in at a little over 15 minutes…are you kidding me? Yeah, I can deal with people passing me. I think that’s what saved me – if I had let it get to me and tried to go even harder I’m pretty sure I would’ve crapped out.
There was a great post-race party too! Sam Adams / Boston Beer Company sponsored the party so there was free Sam Boston Lager and Curious Traveler summer shandy. Pretty fantastic if I do say so myself. The race organizer was also giving away a TON of swag, so that was pretty cool. Ended up getting this year’s shirt, both a regular and performance version of last year’s, plus pint glasses! Whoever says they don’t care about the t-shirts at a road race is either lying or has too many t-shirts. Get it in a medium and give it to me if you don’t want it. Hah.
Thanks again to Flex Appeal Sports Nutrition for sponsoring me!
So what about this “good enough” thing?
Well, that’s why I feel I can combine the “Motivational Monday” article I wanted to write and my recap of the race…they go hand in hand. In yesterday’s race I was reaching for the sky and shooting for breaking 25 minutes. Considering I ran a 5K in my neighborhood in 26:30…I thought knocking a minute and a half off was a good goal. And what ended up happening?
I broke 24 minutes instead.
It made me stop and double-check the LED time clock at the finish…”did that really happen?” – I SMOKED the time I was aiming for…absolutely smashed it. I finished in 23:51 (in the above pic I had actually already crossed - can\'t tell from the angle). Many people would think that kind of progress was plenty good enough and would be completely satisfied with where they had gotten. They’d understand that it was only 5K and perhaps that pace (roughly 7:40 min/mile) might be a bit too fast for a longer race, like a 10K or 5 miler and they’d be OK with that.
I am not OK with that answer.
Don’t get me wrong, I’m THRILLED with my performance yesterday! Absolutely, positively pleased as punch that I went that fast and shattered my previous Personal Record (which, by the way, I only set within the last couple weeks).
But why stop there?
I was having a conversation with a co-worker the other day – she runs, she’s kind of a fitness person…and she said something that stuck with me. It went something like “I see all these other people and I think to myself – I’m doing better than a lot of these other people…that’s good enough for me.” – I didn’t really know what to do with that. She was basing her goals on her opinion that she was in better shape than a lot of other people and thus, didn’t need to go any further. I don’t get it. For me…it’s not about anyone else. It’s about me, and being better than I was yesterday. There’s no such thingas “good enough”…it doesn’t exist. It doesn’t make sense.
As far as I’m concerned, fitness should be about constant improvement of oneself. Continue to reach higher, go farther, run faster, lift heavier, improve your physique…continually become a better you. “Good enough” is an excuse to stop. “Good enough” is (no offense) the lazy man’s way out. It’s a cop-out, and I think it opens the door for “I Don’t Feel Like It Syndrome” to set in. Why should where you’re at be “good enough”?
You have not yet reached the mountaintop.
Over time, yes, progress will slow down. Your improvements will become smaller and will take more time to achieve. That’s OK. I’m losing weight much more slowly now than when I started, but I also don’t have 100 lbs to lose anymore. I’m increasing my weights a bit more slowly now, but I’m not weak and wimpy anymore. I’m reaching farther in my stretches a bit more slowly now, but I can already reach pretty far.
It’s all relative.
After a while, these things happen more slowly and after more work because…well…you’re already doing so well! Take that as another measure of success! I CAN’T lose weight at the rate I used to…because I don’t have that much left TO lose! Don’t lose faith once you get “pretty good”, and don’t let “pretty good” become “good enough”. “Pretty good” can still become “really good” and “really good” can become “wow, I’m impressed”! Continue to work hard and test your limits. Fitness is about how you stack up against Yester-You. Continue to become a better you. It’s not about anyone else, it’s not about how many people you’re going faster than, and it’s not about how many people you’re generally better off than. It’s about you, you and only you. I finished 200th out of 722…that’s pretty good! Next time I’m sure I’ll do even better. There’s no such thing as “good enough”. Don’t forget…
You can always keep improving. Get it. ','What Is \"Good Enough\"? + Tavern2Tavern5K Recap','','inherit','closed','closed','','100-revision-v1','','','2017-01-08 11:12:31','2017-01-08 16:12:31','',100,'http://50.87.248.94/~sothisj4/100-revision-v1/',0,'revision','',0),(348,1,'2017-01-08 11:12:52','2017-01-08 16:12:52','Another program finished, another round of \"after pictures\" and measurements. I\'m pretty stoked, not gonna lie. This is the reward after every workout program...results. There is nothing quite like seeing the fruits of your labors. I usually just post a bunch of pictures on Facebook and call it a day, but I decided, this time, to do my \"after recap\" in the form of an article talking not just about my results, but the program itself.
So, I\'ll dive right into my results (since that\'s the best part!) then cover a little bit about Body Beast.
Results (only listing changed measurements):
Weight - 188 lbs (from 197.8)
Biceps - 15 in. (from 13.8!)
Waist - 32 in. (from 34)
Chest - 39 in. (from 40.8)
Thighs 23.5 in. (from 25.3)
Calves 17.5 in (from 18)
Neck and hips stayed the same, but I wasn\'t really expecting any movement there - tough for those to get any smaller. Overall...wow! More fat was cut all over, and my biceps blew up! Now...before we delve into this...take a look at what those kind of changes look like when done by building muscle while at the same time cutting fat -
All I can say is...wow! A year makes a big difference, huh? So how about some from before and after just this program? (blue shorts are after, neon are before)
So, what happened?
I tried to eat in such a way that I would, essentially, be cutting and bulking at the same time - only adding lean mass (muscle) while at the same time burning fat. While it can be difficult to see some of the differences between before and after bodybeast (yellow/black and blue shorts) I think I can safely say...it worked! I leaned out a bit more, cut inches in some places and added inches in others (biceps), and I can see more tone and definition. Could I have added more muscle if I ate differently? Probably. But I was being careful. Having been so big before...I wanted to make sure I stayed on track and didn\'t go back up. I\'m not ready for TRUE bulking (which I\'ll talk about in a later article). I couldn\'t handle it mentally...I\'d get unhappy really fast.
So What\'s So Special About Body Beast?
Body Beast\'s \"thing\" is it uses dynamic set training. Dynamic Set Training changes things up - you do several types of sets:
traditional \"single sets\" (eg. 10 reps x 3 sets)
\"super sets\" (two exercises back to back (eg. 10 reps incline bench then 10 reps incline fly = set 1)
\"giant sets\" (three exercises)
\"drop sets\" (final set is really two - 8 reps heavy weight immediately drop to 8 reps lighter weight)
\"force sets\" (5 sets of 5 reps back to back to back with ~5 sec rest in-between)
It forces your body to work harder, use more muscles, and get bigger. Sagi Kalev, the program\'s creator and the big jacked guy in the video, says that if you do it right and eat right your body has no choice but to get bigger. I\'m inclined to believe him, seeing my results. The program is split into three phases - Build, Bulk, and BEAST. Build gives you a foundation to work up from, Bulk packs on the muscle with heavy lifting focusing on a single muscle group, and Beast is sort of a combination, designed to help you lean out a bit, get some tone and see the definition you\'ve been working for over the past couple of months.
Every workout program out there is all about getting slimmer, tighter, losing weight...if you want to gain weight, build muscle, and get BIG...Body Beast is for you. Next time I\'m ready to bulk and get some serious muscle on...I will be coming back to Body Beast. It\'s a monster!
So Now What?
Now it is time to put away the pre-workout, leave the iron on the rack, and go back to cardio-land. I\'m beginning the serious endurance training for the Cape Cod Marathon Half. I\'ll be doing a combination of running training, yoga and a new BeachBody Program - Focus T25 (from the creator of INSANITY). I\'ll try to post some periodic updates to talk about how that program is.
Just remember - If I can do this, anyone can. That includes YOU.','Body Beast - Results and Recap','','inherit','closed','closed','','102-revision-v1','','','2017-01-08 11:12:52','2017-01-08 16:12:52','',102,'http://50.87.248.94/~sothisj4/102-revision-v1/',0,'revision','',0),(349,1,'2017-01-08 11:13:35','2017-01-08 16:13:35','There really just aren\'t enough hours in the day. Life is busy! We have so many things we need to get done in 24 hours...and it\'s just not enough. Work, sleep, eat, meetings, chores, errands, meet up with friends...before you know it you\'re overdue on a whole laundry list of things...oh and there\'s the laundry too! I have a whole screen of my phone (multiple homescreens) dedicated to my \"To Do\". That\'s it, right there! That\'s not even the whole list...those widgets scroll. I even have to color-code it to keep it all straight. I\'m sure some of you can relate.
Bottom line is...how are we supposed to be expected to juggle everything we\'ve got going on AND get a workout in? It\'s crazy! What if you work a 12 hour day? What if you\'ve got the kids to worry about? It just. Doesn\'t. WORK.
Well...On this lovely Motivational Monday morning...I\'m here to tell you...We have to make it work. \"BUT HOW?! I just can\'t do it!\" Yes. You CAN. And it\'s not as daunting as it might seem.
OK... I know what you\'re probably thinking.
You\'re probably thinking I have no idea how busy you are, how much you have to get done, and how much this just doesn\'t work for you. Well...that\'s just the thing. It\'s not GOING to work for you. You have to make it work. You have to work. Nothing worthwhile in this world comes easy. Your ideal body is no exception to that rule. It\'s never easy adding something else onto your plate, and that goes doubly so for a commitment of this magnitude. Last August, if I knew what this was going to become...300 lb me probably wouldn\'t have gone for it. 300 lb me would think 188 lb me was insane.
Baby steps.
What I find is that most people staring a workout regimen in the face aren\'t looking at that big of a picture - they\'re looking at day one. Or week one. They\'re looking at 45 minutes squeezed into their day, or an hour, an hour and a half, even two hours when all\'s said and done getting to the gym, working out, showering, coming home...oh no Darrell...that\'s SO much time I don\'t have!
That\'s the thing...
If that\'s the mentality...you probably just don\'t want it bad enough yet. I know I know...I don\'t know you, I have no idea what you want...
Truth of the matter is, when you want something bad enough, you will move mountains to make it happen. If not, you won\'t move very far from the couch. I know plenty of people who say they don\'t have time, they\'re SO busy...but somehow find time to watch hours and hours of TV each day...(\"I Don\'t Feel Like It\" Syndrome, anyone?)
The important thing to know is: There is ALWAYS a way to make it work.
So, I\'ve done a lot of talking but I haven\'t told you how yet.
You have to take a good hard look at what you\'ve got going on in your life. Look at your daily schedule. You probably have a LOT of free time that you don\'t even realize you have! My college fraternity - Delta Chi, has a part of their scholarship program dedicated to Time Management - I\'m pulling this directly from that program...because it works. Take a blank weekly schedule like the one below (you can download it from http://www.time-management-abilities.com/printable-planners.html under \"advanced planners\":
Fill it out in order of:
1. Work (include travel time and getting ready...be reasonable)
2. Sleep
3. Meals (including cook time)
We\'ll pause here. All the remaining time, right now, is \"free time\". Yes, I know, you have SO MUCH you need to do...that\'s not free time. Well...here\'s where the next step comes in...Prioritizing.
Yes, there\'s a lot you need to get done. Ok, great. This is the time where you need to decide what is ACTUALLY important. You might surprise yourself. Things like doctor\'s appointments, grocery shopping (gotta have food to eat, right?) picking the kids up from school or bringing them to sports/activities/etc are going to be high priorities. Many of these things likely have to happen at a certain time, so that\'s going to bump them a little higher up on the priority list as well. All of the other little things you need to get done are probably lower priority items. So, let\'s go ahead and put those high priority items on the calendar. So now we have
1. Work | 2. Sleep | 3. Meals | 4. High Priority Items
And the rest is free time. There\'s still probably a good bit of free time left each day, right? It might be occurring at strange times, but it\'s there. This is the part where you can shimmy a workout in.
Yes, I know...you still have SO MUCH you need to get done. That\'s what prioritizing is about. If you\'re still reading this, you\'ve already decided that getting your health and fitness straightened out is a high enough priority that you can shuffle some lower-priority things around. So, let\'s find a convenient place to stick that workout. I like to work out first thing in the morning...energizes me, gives me a boost for my day, gets it out of the way and...frankly...at the end of a long day I\'m worn out and there\'s a good chance I could lose motivation. I recommend you work out as early as you can. The earlier you work out, the more energy you\'ll have and the more successful your workout will be.
So now we\'ve got
1. Work | 2. Sleep | 3. Meals | 4. High Priority | 5. Workout | 6. Low Priority
Now you can fit all of those other lower-priority items into your day. Throughout the course of the week, I\'m sure there\'s enough free time to get everything done that you need to get done. You probably even STILL have some free time left after that! This will even work for the people who work crazy shifts.
Yes, this is not a fool-proof system. There are some people out there who work two jobs, three jobs, are going non-stop, and might not think they have time. Well, these are the people who need to take \"make it work\" to heart. I know plenty of people who will sacrifice something to make the workout happen. Sleep just a little bit less, get up a little bit earlier, go to bed a little earlier or later, take a little less time to eat, get ready for work a little bit faster...You need to look at your schedule once you\'ve gone through the list of work, sleep, meals, and high priority items and think hard about what or how you can shuffle, squeeze or re-arrange to make it work.
I challenge you to stay strong and put the workout into the schedule before the low priority items. The only reason I wouldn\'t count the workout as a \"high priority item\" is because it doesn\'t have to happen at a particular time. High priority items should be the kind of thing that either HAS TO happen first, or has to happen at a particular time (such as a doctors appt., or getting to a business before it closes, etc).
I\'ve gone through a lot of trial and error getting my schedule to work. I\'ve had a lot of ups and downs. Working in a restaurant, my schedule is different week to week...I have to make it work. As I\'ve gone through these 5 different programs I\'ve done, I\'ve gotten a little better at it each time. But, as I get more and more dedicated to my fitness I have to look a little harder at my schedule. I\'ve designed an endurance training schedule for my half-marathon run that is pretty involved...I\'m juggling a workout program, running, and yoga. I have commitments with Delta Chi, my Masonic Lodge, work, my fiancee, etc etc. I\'m making it work. You can too.
In almost every case there is a way to make it work. You just have to find it. If you can\'t, reach out to me at Darrell@SoTHISIsFitness.com and I will do my best to help you figure it out. If you find you\'re having a hard time keeping your priorities straight (or doing the prioritizing in the first place) or want a community to help keep you accountable and share your struggles, please feel free to join the \"So Fit\" Family on Facebook. It\'s a special community within the \"So THIS Is Fitness...\" world where we share our successes, seek support during tough days, seek and share advice and keep each other motivated to be and do our best and get to the goal we\'re all chasing.
Just remember...
','Making It Work - Time Management','','inherit','closed','closed','','103-revision-v1','','','2017-01-08 11:13:35','2017-01-08 16:13:35','',103,'http://50.87.248.94/~sothisj4/103-revision-v1/',0,'revision','',0),(350,1,'2017-01-08 11:13:51','2017-01-08 16:13:51','Ladies and Gentlemen, welcome to my first official product review! I\'ve had so many things to talk about I\'ve kind of just put off reviewing things, but today I have something I\'m really excited about that I really want to get out there. So, what is this that has my attention?
![](\"http://3.bp.blogspot.com/-f2tWbQ0bCwE/Uik2B-wI5xI/AAAAAAAABb4/gD_3CMfM1mQ/s400/FitAID-logo-.jpg\")
This little drink called FitAID. Long story short, they sent me a 4 pack to try out, and I gave it a whirl. I was very impressed. There\'s a lot to this little drink, and it\'s pretty versatile. I had it before and after both a run and a strength training workout, and after experiencing it, I\'m ready to talk about it!
So...what\'s the deal with FitAID?
![](\"http://3.bp.blogspot.com/-UNg7aTuYD08/UilLi1xgfhI/AAAAAAAABc0/dL8gNcy90VA/s400/IMG_20130812_132634_341.jpg\")
Where to begin? FitAID is not an energy drink - it is a \"synergy drink\" (the company likes to be very clear on this point), and I\'m sure you\'ll figure out what that means by the end of this article. The box has lots of artwork and information on it all about the benefits of the drink. Among these decorations you will find a \"Paleo Friendly\" stamp. I\'m going to cover the \"Paleo\" thing in a future article, but suffice it to say it strives to remove everything \"processed\" from your life and bring things back to caveman-basics. As you can well imagine, a hardcore nutrition plan like that would pretty much put the kibosh on most, if not all, pre-workout supplements and energy drinks. Paleo has more or less been adopted as the go-to nutrition plan for CrossFit (which, for those of you who don\'t know, consists of hardcore workouts)...so that left a GAPING hole in the fitness/nutrition world for someone to fill. Lo and behold - FitAID came along.
![](\"http://1.bp.blogspot.com/-Nxxata_goBg/UilN3in2cjI/AAAAAAAABc8/kggW-lhnVWE/s320/IMG_20130812_132656_038.jpg\")
While there are a lot of great things in this drink, what I think is just as important is what isn\'t in it. They say this product is 100% natural and they mean it. Right on the top of the box it lists off several things that DO NOT appear in this product: sucralose, aspartame, preservatives, high fructose corn syrup, crystaline fructose, \"artificial anything\". This makes me very happy, and it should make YOU happy too. Why? Who cares? Well, for one, aspartame - an artificial sweetener - has well-known ill-effects on your health, high fructose corn syrup is just bad news, and the general lack of artificial \"anything\" is just great. Think about it - your body has to do something with everything you put into it. If you\'re putting artificial things into it, your body has to figure out what to do with it - our bodies aren\'t designed to process artificial things...we force our body to do it. Many of these artificial things we put in our body on a regular basis end up hanging out for a while. Ever hear of someone doing a \"detox\"? More often than not, they\'re trying to flush the remnants of these artificial things out. How about we just don\'t introduce them into our bodies in the first place.
So let\'s talk about what IS in FitAID.
![](\"http://2.bp.blogspot.com/-8KozgjI6QQU/UinH5OgUMUI/AAAAAAAABdU/8pQhnuk4qL0/s400/IMG_20130812_133025_495.jpg\")
It\'s pretty important to understand what exactly is in this drink that\'s helping to power you through your workout, and helping your recovery after. There\'s a pretty big range of ingredients in here! There are electrolytes and vitamins (like many other drinks contain), there are lots of amino acids (including L-Glutamine, which is HUGELY important for muscle recovery), and there are other things such as glucosamine, tumeric, CoQ-10, Bilberry...some of these aren\'t things you generally see in a \"fitness drink\" or a \"pre/post workout drink\", but they are part of an overall supplementation picture that FitAID is going for. These ingredients support flexibility, joint health, cardiovascular health, balance, provide antioxidants to your body...I\'ve never seen such an all-encompassing range of body-health ingredients in a drink! Check out the label below:
![](\"http://4.bp.blogspot.com/-GtyhSjmy93U/UinUHUJN1YI/AAAAAAAABeM/1mAXIgHp8YI/s400/91YkeZO8FoL._SL1500_.jpg\")
Remember how I mentioned there\'s no aspartame, sucralose, HFCS, etc? So it tastes awful, right? No. It actually tastes really good. How, you ask? It\'s sweetened with Blue Agave Nectar...just 9 grams of all-natural sweetening in this thing. 45 calories total in the drink. Pretty awesome if you ask me.
Actual Experience With The Drink Please?
![](\"http://2.bp.blogspot.com/-OPAiTJMyF4E/UineGILUchI/AAAAAAAABfA/2YxoqH0YKTw/s400/IMG_20130821_115725_432.jpg\")
Take a look at that drink. That\'s right after pouring it into the glass. No, you don\'t have to do that - I just did it to see the color, carbonation and clarity. That fizz died down pretty quickly - FitAID is very lightly carbonated to aid with absorption of all the supplements in it. The yellow/orange color is simply a result of the ingredients - there are NO artificial OR natural things added in order to color it. No dyes, no beet juice, no nothing. That\'s just what color it ended up being. If you look closely, you\'ll notice its not crystal clear...it\'s kind of \"cloudy\". The company actually talks about this on its site, saying this is because it\'s so packed with supplements - 2343 mg of supplements and active ingredients, to be exact. They challenge you to ask why other sports performance drinks aren\'t cloudy (they\'re implying its because other drinks aren\'t packed with good stuff, in case you were wondering). One of the things FitAID is clear on is how large an amount of supplements is actually crammed into this little 12 oz can. Most vitamin drinks and sports performance drinks have relatively trace amounts of these things. The levels of concentration in FitAID makes it something you can take before an intense workout and actually feel confident you\'re getting a boost. This drink was designed by former athletes to power people through CrossFit - if it\'s good enough for them it\'s good enough for ANY workout. In case you were worried - there was no sediment in there...while it WAS cloudy, there was nothing floating, no sediment, and nothing separated out...it really was just cloudy because of how saturated with supplements it was.
TASTE?
It\'s pretty yummy, I have to say. Kind of a faint orange taste, just sweet enough, not too sweet. They really nailed the taste in spite of all the nutrients they crammed in...most other performance drinks I\'ve tasted are either too sweet or too bitter/chalky...I\'d drink this for taste on an off-day. Can\'t say that about other performance drinks.
![](\"http://4.bp.blogspot.com/-L5PKdLzgpXM/UinTi9_f-pI/AAAAAAAABd8/ZHK3YkrjEhQ/s400/fitaidxfit2.jpeg\")
So How About The Run You Tried It On?
I was kind of an idiot that day. It was an early afternoon run - I was in an awkward post-breakfast pre-lunch time and I had not eaten enough, mainly because I kept delaying my run being distracted with other things. I also found out about a mile into the run just how dehydrated I was. I felt worn out through my run, had to walk more than usual, and was kind of slow all-around. FitAID is probably the only reason I finished the run. It was hot, humid, and I was dehydrated and under-nourished...I shouldn\'t have been able to make it through that. I should have had to walk all the way home. Somehow, I finished. I\'m fairly certain that FitAID is the only reason I actually made it. My muscles weren\'t fatigued (Thanks FitAID) and I had the focus, drive and determination to get it done. My problems were a direct result of being so dehydrated. I had a second FitAID after finishing the run, and I have to say I felt pretty good. After having the second drink and hydrating, it was like the run never happened (in terms of negative effects)...I felt good, great recovery. Chalk up a win for FitAID.
![](\"http://2.bp.blogspot.com/-wET4yX34CK0/UinTPdbvCqI/AAAAAAAABd0/sAOgLVl4w-U/s400/fitaidxfit.jpg\")
FitAID During Strength Training?
I used FitAID before my Body Beast Tempo: Chest & Triceps workout. For those who don\'t know, Body Beast (by Beachbody) is a pretty intense strength training program. Tempo Chest & Tri is all about the tempo with which you do the moves, up and down. You go much slower, which gives a great isolation effect on the muscle you\'re working and ends up making you feel like you\'ve REALLY hammered on that muscle. Oh, and going so slow on the reps...is hard! I took FitAID instead of my usual pre-workout and let me just say...I Felt Like A Champ. I felt the burn, I powered through the struggle, and it felt great. I have to admit, I was a little wary of going without my traditional N.O. boosting stimulant-filled pre-workout...but I felt great with FitAID! There\'s something to be said for a pre-workout without stimulants...it was a completely different feel to the workout. I wasn\'t working any harder, I was just deriving my power from somewhere else. It felt more...natural. Like I was more in-tune with my body. That\'s a great description of how I\'ve felt with my nutrition plan as a whole, so it\'s nice to experience that in my workout too. I had plenty of gas to get through the workout and the weight I was using didn\'t suffer for lack of N.O. / Stim-filled pre-workout. I had it after the workout as a recovery drink and y\'know what? I\'m not sore today. I feel like I worked out, but I\'m not sore. Chalk up another win for FitAID.
![](\"http://4.bp.blogspot.com/-WVYWIZmq2CQ/UixpzldGGzI/AAAAAAAABfc/lL62QPLvk1I/s400/sealofapproval-fitaid.jpg\")
So, FitAID is great for runs, it\'s great for strength training...what CAN\'T this little drink do? It\'s loaded up with things your body wants, needs, craves, and even some things it might not know it needs, and there\'s NOTHING in it that you don\'t need or shouldn\'t have. Tastes great, designed to fuel you, and it\'s not CRAZY expensive. My recommendation? Buy this. No, they didn\'t pay me to say that. They just sent me a four-pack to try. Pretty brave of them, considering I could\'ve torn it apart and said it was awful. They must be confident in their product. Now I am too. Interested? Reach out and I can tell you all about how to get it. For any questions or comments get me at Darrell@SoTHISIsFitness.com. You can find FitAID on Facebook here, follow them on Twitter @DrinkFitAid, and visit their website here. Be sure to follow me on Twitter and Instagram @SnuffyDX, \"like\" the \"So THIS Is Fitness...\" Facebook fan page and keep reading this blog for more updates like this and future product reviews!','Review: FitAid','','inherit','closed','closed','','104-revision-v1','','','2017-01-08 11:13:51','2017-01-08 16:13:51','',104,'http://50.87.248.94/~sothisj4/104-revision-v1/',0,'revision','',0),(351,1,'2017-01-08 11:14:08','2017-01-08 16:14:08','Yesterday I talked about how MOCEAN Cape Cod went above and beyond in their sponsorship and helped me get into a second race. Today, I have more news on the same topic....two more runs have been added to the calendar!
People are really responding to this campaign I\'m putting forth. The more people and businesses I talk to, the more people want to back me and help me do this thing. It\'s great to have support in an endeavor such as this, and it\'s nice to know there\'s people out there that care about people getting healthy as much as I do. As far as I\'m concerned, being able to raise money for charity while doing all that is icing on the cake.
SO, two more runs in preparation for the half-marathon. What are they? And who\'s backing me to run them?
I\'m being backed by Flex Appeal Sports Nutrition in Burlington, MA.
They\'re a hidden gem in Burlington, MA. I actually never even knew they were there until last week. We had just left the Used Book Superstore and took a wrong turn...Megan spotted them in the plaza I was using to turn around. We decided to take a look and were greeted by a fully stocked little store. They\'ve got everything broken down on the shelves by category (and labeled), and they\'ve got a good selection of protein, bars, cookies, etc. I was listening to the clerk talking to people about different things and he was incredibly knowledgable, and my favorite part - they don\'t make commission there. I CANNOT overstate the importance of that. Employees of big chain nutrition stores, like GNC, make commission on certain products. Of course, they\'re going to want to sell those products, so the opinions and advice they give you is skewed...and frankly I feel like I can never trust an employee\'s advice when I go into one of those stores. Smaller, local stores like Flex Appeal...with NO COMMISSION, are great. I know I\'m getting an honest recommendation. If you\'re in the Burlington area (or anywhere close) check them out (282 Cambridge St.)! I\'m pretty sure they\'ve got a store in Medford too. You can check them out online at www.flexappealsportsnutrition.com
So what about these races you mentioned?
I know, I went on for a minute there...but I think it\'s important to recognize and thank the people that help you along the journey. SO - these races they backed me for...there\'s TWO of them! I\'ll go in chronological order:
9/22/13 - Tavern to Tavern 5K in Cambridge, MA
Oh boy oh boy...this looks like a fun one!
So basically you start this race at the Tavern In Porter Square, go out, do a loop and come back to the Tavern In Porter Square. Then there\'s beer. Who doesn\'t love beer after a race? It\'s recovery carbs (that\'s my story and I\'m sticking to it). Your registration fee for this race benefits Cambridge Rindge & Latin Track and Field, so once again your entry fee is going to a good cause (isn\'t that nice?). The website says the course is flat and fast, meaning (perhaps obviously) there\'s no hills to contend with so you can turn it up and zoom along. I\'m pretty excited - this one looks like a lot of fun...and since it\'s an out-and-back course with the start/finish in the same place, if Megan doesn\'t run it with me she can be there to see me both start and finish...we don\'t have to pick! That was one of the most annoying things with the Falmouth Road Race - my parents trying to decide where they were gonna be...they wanted to see me running, but they wanted to see me finish (they ended up getting some prime real estate right near the finish line). And the other race?
10/20/13 - 31st Annual Boston Firefighters\' Local 718 Memorial Road Race 10K in Dorchester, MA
Boy, that was a mouthful! This one, I have to say, looks pretty awesome as well. The race is run in memory of Boston Firefighters who gave their lives in the line of duty. According to the website, the event raises money for various charities and helps fund scholarships. It also looks like they make this a pretty big event with a sizable celebration afterwards. The course is described on the site as follows: \"A 10k (6.2 miles) USATF certified course that is fast and flat, with a great ocean view, strict course security, and electronic timing with mile splits.\". Sounds good to me!
Best part is, considering this race is six days before the half-marathon, it\'s at a perfect time to be my last \"long\" run beforehand! Crazy to think, though, that I don\'t consider 6 miles a \"long\" run anymore; 3 miles is short, 5 or 6 is average, and 10+ is long. Can\'t wait for 10 to be average!
So That\'s Where I\'m At For The Next Two Months
I don\'t think I\'m going to be adding any more races to my calendar - I think that\'s plenty for now. Between fundraising efforts (I\'m already brainstorming events), endurance training, my regular workouts and work...I think I\'ll be plenty busy! I\'m so excited to have the opportunity to run all these races and even more excited to be able to raise money for the V Foundation as a part of running them! If you\'re going to be at any of these races, give me a shout and we can say hi at the finish!
Let this serve as a lesson - with enough determination and perseverance anything is possible. The only limit is the one YOU set for yourself. ','2 Months, 4 Runs, One Great Cause','','inherit','closed','closed','','105-revision-v1','','','2017-01-08 11:14:08','2017-01-08 16:14:08','',105,'http://50.87.248.94/~sothisj4/105-revision-v1/',0,'revision','',0),(352,1,'2017-01-08 11:14:28','2017-01-08 16:14:28','A lot has happened in the last sixteen days. In order to make fundraising for The V Foundation possible I\'ve been hitting the pavement hard in search of sponsors for my big half-marathon run. I\'m happy to say...I\'ve been incredibly successful! I\'ve been floored by the outpouring of support and by all the businesses who have responded to my story and have committed to sponsoring me! I want to recognize and thank all of my sponsors and talk about how some of them have gone a step further to support me, but I can\'t do ALL of that in one post...it\'d be too long and you\'d get bored. Instead, let\'s talk about one particular addition to what\'s becoming two months of training and races.
Those who have been reading \"So THIS Is Fitness...\" know that Sportclips is the title sponsor for my half-marathon run. I called that the \"platinum level\" sponsor. I have also been seeking Gold and Silver level sponsors. One of the Gold level sponsors I\'ve secured went a step further and, among other things, went beyond the \"Gold\" level, allowing me to register for another race in preparation for the half-marathon! That\'s awesome! What race? Who did it?
MOCEAN Cape Cod! That\'s who. I poked my head in to the store one day (in Mashpee Commons, by the way), had a GREAT conversation with Ryan, the owner, and he seemed really into the blog, my story, and what I was trying to do. He threw out a lot of great ideas and hopefully late in September or early October we\'ll be able to hold a fundraising event at his store (as long as I can think one up!). He was so into everything I\'ve got going on with this that he not only signed on to be a Gold sponsor for the half-marathon, but he\'s now the title (Platinum) sponsor for another run! How excited do you think I am to add in another run to this little campaign? Yeah. So, what run is this?
The 5th Annual Canal Run For The Troops 10K
October 5th, at 10 am, I\'ll be starting what promises to be a beautiful run along the Cape Cod Canal. What a great way to spend day 2 of my birthday weekend! Turn 25 one day, go run a 10K the next. Works for me
This run is put on by a great little organization called Cape Cod Cares For Our Troops, headquartered in Brewster. I poked around their website, and they actually do a lot for Cape-based troops. You should check out their site (linked above).
There\'s something I\'d like to point out about road races:
One of the nice things many people don\'t realize is that when you sign up for a road race like this, where an organization is putting it on, your entry fee isn\'t just helping to pay for the running of the event itself - your entry fee is a donation to the organization and the (presumably) good work it\'s doing. They plan to use the money raised from this run to send 1500 Christmas care packages to our troops deployed overseas. Seems like a worthy cause to me. Maybe one will make it to my cousin Joshua, who knows.
This Is Only Going To Continue Growing!
That\'s not the only run I have the privilege of adding to my little campaign here, but I\'ll save the rest for another update. I\'m so excited at what this is turning into, so happy at the outpouring of support, and I can\'t wait to really get rolling with this! I want to send a BIG thanks out to Ryan and his crew at MOCEAN in Mashpee. You can find them in the Mashpee Commons at 34 Steeple St., on Facebook here, and at their website here.
I\'ve got about two weeks until the real training starts. Once I get all the sponsors lined up and confirmed I\'ll get everything in order for fundraising, which will probably happen about the same time I start some serious half-marathon training! Keep an eye out for the next update - it\'ll probably be about the other runs I\'m adding in!
If there\'s one thing you learn from this - let it be that anything is possible. In March I had never run before, now I\'m sponsored for four races. Wait...did I say four? You\'ll have to find out about the other two next time ;-) Don\'t forget to \"like\" the Facebook and follow the Twitter - I post more frequent updates there - you might get some cool insider info!','Getting things in MOCEAN - Running Update!','','inherit','closed','closed','','106-revision-v1','','','2017-01-08 11:14:28','2017-01-08 16:14:28','',106,'http://50.87.248.94/~sothisj4/106-revision-v1/',0,'revision','',0),(353,1,'2017-01-08 11:14:49','2017-01-08 16:14:49','Let\'s have a little talk about -Haters-.
We all know what haters are. We all probably know some haters too. Odds are, many of you out there might even have haters of your very own! I\'ll go ahead and say that 90% or more of the haters out there are the people I\'m talking about in this post. Up to 10% might have a legitimate reason for hating...maybe. For the purposes of this article, let\'s assume we\'re talking about the 90% that I\'m about to describe.
Ultimately, I have to say...I don\'t hate haters. If you think about it the way I do...you can\'t help but love them just because of their very nature. Haters are important! Just not for the reason they wish they were. On this Motivational Monday morning, I think its time to talk about the haters.
What drives a hater? What do Haters...hate? Why?
So, before we go on...you might be wondering what exactly I mean by \"hate\". What does it mean to be \"hated on\"? How does someone \"hate on\" you?
Think back to elementary school, middle school...yes even high school. The haters will make fun of you. The haters will belittle you and your achievements. The haters will try to recruit others to their side to make you feel like you\'re all alone. The haters will bully you and badmouth you. Haters will spread rumors about you. They\'ll try to make you feel like everything you\'re doing doesn\'t matter and no matter what you do, in the end you\'re just a loser wasting their time.
If you\'ve seen people getting \"hated on\", you\'ve probably wondered what that person did to \"deserve it\". If you\'re getting \"hated on\" yourself, its probably bothering you that you don\'t know why! I\'m going to make this REALLY simple:
Haters Hate Your Success
Yes. It really is that simple. Haters are bitter. Haters are jealous. Haters see in you a reflection of everything they wish they were. Haters want to be able to achieve what you have achieved. Have you lost weight recently? Your hater feels fat. Have you run a race? Your hater wishes they could run. Your hater DID run that race? You got a better time than them. I\'m sure you get the point.
I know this seems really childish and like something that belongs in grade school...but it\'s the unfortunate truth. Rather than celebrate your successes with you the haters try to wash it away and put you down. Rather than try to improve themselves and work on their shortcomings, they focus their energy on bringing. you. down.
But why?
Because the haters can\'t be bothered to do the work.
Haters are often people who suffer from things like \"The I Don\'t Feel Like It Syndrome\". Maybe The Fear Monster has them in it\'s grasp. Maybe they\'ve got a Napoleon Complex or The Scale discouraged them so badly they just can\'t bring themselves to try anymore. Maybe they\'re lost in \"America The Fat\". Or perhaps they just can\'t drum up the motivation to get it done. Whatever the reason...SOMETHING is keeping the haters from getting what they want and being happy, and it\'s everything that YOU have managed to work past to reach your successes and keep on going. That makes your haters very mad. It frustrates them. People often get angry or begin to hate what frustrates them or what they can\'t understand. So since the hater can\'t get past whatever it is stopping them...the mindset becomes toxic.
If the hater can\'t have success, neither can you!
THAT, in a nutshell, is why haters hate. If the hater can\'t be happy...if the hater can\'t lose weight...if the hater can\'t run a race, get an A+, get a girlfriend, get a promotion...neither should you. They hate seeing you get what they want. That\'s why they hate on you and try to bring you down - they\'re trying to make you quit. But this is why I love haters.
Haters let you know you\'re doing a good job
Honestly, the more hate I\'m catching...the harder my haters are hating, the better I must be doing. If they\'re hating on me that much harder then I must be making that much greater of an achievement. THAT is why I said haters are so important - haters are your success meter! Don\'t let them drag you down or discourage you - rather, let your haters be encouragement to go harder. See how much you can make the haters hate you. I\'d like to hope that eventually they\'ll either give up hating or start backing you, but it could very well be the case that they just can\'t get past whatever their own problem is...and they\'ll just keep on hating. So what. Let them hate. Just remember what it means.
By continuing to do what you\'re doing you\'re sending a message to your haters:
Your Opinion Does Not Matter.
Your continued success and your positive attitude lets the haters know that they are powerless to stop you. In the end, you should probably take pity on your haters - they wish they could do what you\'re doing but they can\'t beat their own roadblocks. They can\'t plow through like you have and get down the road to success.
Sucks to suck.
So next time someone starts hating on you or trying to bring you down...just smile at them, walk away, and know that you are what someone else wishes they could be. Don\'t let the haters get you down or stop you - let them push you and encourage you to keep achieving new heights. Don\'t be afraid to post those before & after pictures. Don\'t be afraid to talk about how you got where you are.
Don\'t be afraid to keep becoming a better you. \"Haters gonna hate\".
Let \'em. ','Haters','','inherit','closed','closed','','107-revision-v1','','','2017-01-08 11:14:49','2017-01-08 16:14:49','',107,'http://50.87.248.94/~sothisj4/107-revision-v1/',0,'revision','',0),(354,1,'2017-01-08 11:15:13','2017-01-08 16:15:13','
I thought I was pretty original with this one, but apparently some scientists thought they were clever too...so I guess I have to be specific in my title. I\'m sure you\'re all familiar with the story of Goldilocks, right? Goldilocks and the three bears, three of everything, one was always too cold/little, one was too hot/big, and one was just right? Yeah...today, think of us - the American People, as Goldilocks. Forewarning - this is, to some degree, going to piggyback off of America The Fat, so having read that might help you understand where I\'m coming from with some of this.
The problem we face in our society and our culture today is - we can\'t find \"just right\" like Goldilocks did.
That\'s not necessarily all our fault either...we aren\'t generally encouraged to find \"just right\". Instead, we\'re told to pursue \"too small\" or \"too big\".
Look at the media, at TV, at movies, at society in general...everything we see either encourages us to be (what I consider) too skinny or tells us that being fat is OK. The examples of \"fat being OK\" are glaringly obvious and easy to see (my opinion) as its thrown in our faces to make those who are fat feel better, but the \"too skinny\" message is a little more subliminal than that, so let\'s tackle that first.
What is too skinny?
I assume its easy to understand what \"too big\" means, and I\'m sure many of you can visualize it...but what about \"too skinny\"? What, exactly, constitutes \"too skinny\"? \"Too skinny\" is a stick figure. \"Too skinny\" has no muscle definition and looks like you\'d blow away in a strong breeze. When I think \"too skinny\", I think of people doing whatever they can to lose weight, be \"thin\", and look as tiny as they can. Guess what weighs a lot? Muscle. The \"diets\" many people do in order to lose weight and achieve \"too skinny\" don\'t just make you burn fat, they also force your body to break down muscle as well. That\'s not healthy! If your body is at a point where it has to break down muscle, it means it is malnourished and not getting enough nutrients and fuel! Here\'s my prime example:
Giuliana Rancic. Those of you who watch E!, any kind of gossip news, the TV Guide channel or any kind of red carpet anything have seen this woman. So what\'s my issue with Giuliana?
Img Credit - Fame
Well, for one, she\'s a perfect example of the kind of body being shown by Hollywood to women as ideal, and let\'s be honest - what we see on TV, especially those sorts of programs, is meant to be our model for ourselves. We\'re taught to idolize the famous, envy the rich and powerful, and do what we can to be more like them. That said, look at some of the celebrities we\'re either told or supposed to imply are the standard of \"attractive\" that we should be - Giuliana being one (who, by the way, started her own \"fitness\" website to \"help\" others get in the \"perfect shape\"...). Keira Knightley is another one - Pirates of the Caribbean anyone? It\'s tough to find if you go out searching for it, but its there and its sneaky. I had to think about it for a minute, but then I looked at some pictures of Megan Fox from Transformers, and I can\'t decide without watching the movie again, but from pictures I can see online, she definitely rides the line. What was the big reaction to her in that movie though? Sexy. The problem with things like that is, while she may not actually be \"too skinny\", women, especially teenage girls and women in their early 20\'s, want to be that skinny, so they become \"too skinny\" as a result.
I will say - while this IS still a problem, its becoming less of a problem as we begin to demonize certain celebrities and their behaviors - certain celebrities who, in addition to drug problems and bad behavior, happen to also be too skinny, so that becomes bad too. As long as there are celebrities like Giuliana who are being praised, and movies showing near-toothpicks like Megan Fox in Transformers, it will still be an issue...and frankly I don\'t foresee Hollywood casting directors changing that anytime soon.
How About \"Too Big\"?
I want to be clear here - when I say \"too big\", I\'m not talking about people who are riding the line and are somewhere close to being \"just right\"...I\'m talking about people who are clearly \"too big\". Visibly overweight. When you get winded going up a flight of stairs, you might be \"too big\". When you can\'t see your toes over your belly you might be \"too big\". When you regularly put down over half a pizza by yourself in one sitting you might be \"too big\". The worst part of \"too big\" is that this country is making it OK. Let me give some examples:
Some of you may be familiar with this popular recording artist - Adele. She\'s a well-known big girl and I\'ve actually read a quote from her saying she\'s not concerned about weight and being skinny - she never plans to lose weight. She basically said she could be a house but as long as she\'s making quality albums she\'s ok with that. That is the wrong message to send. But that\'s not really what I\'m talking about: Adele\'s attitude, I feel, just implies that being overweight isn\'t something to worry about. What I\'m talking about is much worse than that. What I\'m talking about is a culture that makes it acceptable to be overweight. Teaches us that everyone is beautiful and to love your body.
Img credit - Fanpop
Let\'s get this straight - I thought Pitch Perfect was hilarious. That said, now that I think about it, I have a BIG problem with the \"Fat Amy\" character. Basically, Fat Amy is teaching people that it\'s OK to be fat, that skinny girls (or \"twig bitches\") are mean and not to be admired, and that you should love yourself and your body regardless of your size. The movie uses her size for many jokes (both physical comedy and verbal jokes) which, of course, I would expect in a comedy. However, when you couple those jokes with the message the character is sending, you kind of glorify being big like that. They\'re portraying her as a strong character because she\'s overcoming adversity and being happy with herself. I can\'t agree with that. We shouldn\'t be teaching people that maintaining an unhealthy body fat percentage is ok. It creates health problems! High body fat percentage puts stress on your body in so many ways, it puts you at risk for heart disease, diabetes and more...why are we telling people that\'s OK?
I\'m gonna get up on my soapbox for a minute - this is going to be a long paragraph.
Your doctor should be telling you what a healthy range is and helping you figure out a plan to get healthy. Your doctor should also be describing all the health risks associated with being overweight. One of my faithful readers and members of the \"So Fit\" Family messaged me a link a short while ago and I have to tell you it got me so fired up I wanted to pop. There are, apparently, doctors out there who are telling people that it\'s OK to be fat, that aren\'t making an issue of it, that aren\'t weighing you when you come in for a visit and tell you not to worry about losing weight. I don\'t even know where to begin with this.
First off, a clarification - not all of the doctors on this list are internal medicine - there is a wide variety. There are internal medicine, family medicine, naturopathic, OB/GYN, midwifery, psychologists, therapists, gastroenterologists, etc etc. What bothers me is that these are doctors making it OK. If nobody else in the universe tells you the health risks of being overweight and urges you to \"get healthy\", your doctor should. Frankly I think it\'s irresponsible and a violation of the Hippocratic Oath to tell people it\'s OK and to tell them they don\'t need to worry about their weight or think about losing any. When someone walks in your office door and is 400 LBS...you offer them help, not a mozzarella stick (there is no tall person alive tall enough for 400 lbs to be healthy...please correct me if I\'m wrong). Now, don\'t bite my head off here - I understand that many people don\'t go to the doctor because they\'re embarrassed about their weight and don\'t want to weigh in, yes I do believe these people should be able to see a doctor without having to be ashamed...but if you feel ashamed because your doctor is telling you about the health risks you\'re currently facing...shouldn\'t that be a hint that you\'re not happy and it\'s time to do something about it? If the doctor is being a jerk about it and is intentionally making you feel ashamed about it, that\'s another thing entirely and I don\'t condone that, but what we have out there is the exact opposite - doctors making you feel good about being overweight! That\'s something that needs to stop. Another part that gets me fired up is: some of those doctors out there who are psychologists or therapists are basically preying on those who are overweight. These doctors get the overweight to come in under the auspices of caring about them and not making their weight an issue. That\'s deceptive and dirty. Ok...off my soapbox...
Add on to all of those things we just talked about the general culture of \"love your body\" \"it\'s OK to be big\" and \"be happy\" that these promote and what you have is a nation of overweight people who are empowered to pick up that chicken wing and chow down because y\'know what...I\'m OK with this and it\'s OK to be big! Add in \"The I Don\'t Feel Like It Syndrome\" and you have a recipie for disaster.
Y\'know...let me tell you...I was Mr. I\'m-Big-I\'m-Not-Ashamed for a while but y\'know what...when I stopped fooling myself and lying to myself...I admitted that I really wasnt\' happy. That\'s when My Story and My Transformation began. Don\'t forget...I was a pretty big guy...so on a lot of this, I\'m speaking from experience. I may have seemed happy or tried to be happy, but I really wasn\'t. It was the biggest thing dragging me down in my life.
So What Is \"Just Right\"?
Do we really know what \"just right\" is? We\'re pulled in two directions so much that many people don\'t actually find the way to \"just right\" or the tools to figure out what exactly that is. Where\'s the happy medium between \"too big\" and \"too skinny\"? Well, many would say to follow a \"body mass index\" (BMI) chart...but I\'m not sure I agree with that. BMI charts follow age and height to find what your ideal weight range is. The government website where I found a BMI chart DID make a point to say that it is inaccurate for those with an athletic or muscular build, or for those who are older or who have lost muscle weight. Not everyone who is 24 and 5\'8\" should weight the same...some are lean builds and some are athletic. So BMI Chart is out. My vote is to use the Jackson & Pollock chart.
These charts, I think, hit the nail on the head. They go by age and gender, and there is a range! Lean, Ideal, Average, and Above Average. I\'m gonna go ahead and say that, since this IS \"America The Fat\" that \"average\" is probably \"slightly overweight\" and \"above average\" is probably \"too big\". I\'m not sure where I fall right now because I can\'t for the life of me figure out how much pressure to use when I use my body-fat measuring calipers. I\'ll go more in-depth on this in a later article, but the basics here are: women have higher acceptable body fat %\'s than men because they have more need of it in their bodies. These charts use age because as you get older, you naturally have / need more fat in your body. Like I said, this is a really REALLY basic explanation but the gist here is, I think this is the chart to follow. Ask your doctor to help you figure out your body fat percentage and go from there. This is also good for those building muscle as it allows you to account for muscle in your body - notice this chart doesn\'t use weight as a measurement! Imagine that...weight itself isn\'t everything. I feel like I\'ve heard that somewhere before...
\"Just Right\" is different for everyone. Some of you might want to fall into the \"ideal\" category, some of you might want to be a little more in the \"lean\" category. Just make sure if you\'re gonna go down the \"lean\" road you have some muscle in there...don\'t go down the \"lean\" road in such a way that you become \"too skinny\". I don\'t want to sound like I\'m putting down the \"love yourself\" idea, but you should be able to love yourself and be healthy too! It\'s all well and good that people want others to be happy, but there\'s nothing wrong with being fit and healthy as a means to be happy . All too often the \"fit\" people are demonized as the jerks, the evil ones, the people putting me down for being fat. The sad truth is, there are \"fit\" people out there who DO actually do that. So my advice to you is - Offer help, not hate. Part of why this whole \"love yourself, fat is OK\" thing is out there is because of \"the jerks at the gym\". Let\'s try to turn that image around, ok? Otherwise Goldilocks is never going to find \"just right\" and we\'ll end up like the humans in Wall-E. Nobody wants that.
','The Goldilocks Problem - Body Image','','inherit','closed','closed','','113-revision-v1','','','2017-01-08 11:15:13','2017-01-08 16:15:13','',113,'http://50.87.248.94/~sothisj4/113-revision-v1/',0,'revision','',0),(355,1,'2017-01-08 11:15:39','2017-01-08 16:15:39','Not sure if you\'ve noticed, but there\'s a serious problem in this country. I\'m not sitting here trying to lecture people about the \"obesity\" epidemic, or spit out some figures and statistics at anyone. I\'m talking about what I see in the world around me each day. What am I talking about?
img from medicaldaily.com
We, as a nation, are fat. And for the most part, it doesn\'t really seem to bother us. Not as long as the line at McD\'s isn\'t too long.
The problem is - we want what we want when we want it. When do we want it? Now. What do we want? What we like. Don\'t worry, we know what we like...
Everything we\'re told to like.
Sugary, salty, fatty, sweet and designed to taste so good we just. want. more. What foods do you see advertised on TV? What delicious delicacies are you told are so good, so irresistible, you simply HAVE to go out and get it right now? Everything bad for you. Fast food burgers and fries, ding dings and hoo hoos, little snack cakes, drive-in hot dogs and potato puffs you don\'t even have to get out of your car for brought to you by people who can roll to you (because why should they be bothered to walk if you aren\'t?) and cheese poofs that look bold and daring because the cheetah eating them is a jerk. All these awful foods are glorified and celebrated as something we are privileged to be able to have. But that\'s just ONE part of the problem...
IN MODERATION, and I mean, like, as a once-in-a-while treat...I suppose it could be possible that your health and energy level wouldn\'t suffer too much from all this stuff. Problem is we don\'t seem to understand the concept of moderation. I find that many people just aren\'t taught limits. Our bodies will tell us when we\'re full, when we are satisfied...when we are sufficiently nourished. When I was little, I was told to finish my plate before I was allowed to have dessert. \"Eat your food, there\'s starving kids in Othercountria\". That\'s great, stick it in a box and mail it to them...little-kid-me is full! And that is the instant we are taught to ignore anything resembling a signal from our body. We also don\'t eat slowly...we just inhale this stuff. People eat all this awful \"food\" so fast that it doesn\'t even register with their body that it\'s in there, so we miss the signals our body is still trying to send us.
And this is a behavior that we celebrate!
How many food-eating contests do you see? Food \"challenges\"? That famous American hot dog eating contest on July 4th? Where like 10 people line up on a nationally televised stage and try to shove 50+ hot dogs down their food-hole in the fastest manner possible? Seriously? It\'s disgusting to watch! I used to LOVE \"Man vs. Food\"...I thought it was awesome. Then over time I noticed the guy on the show seemed to be getting kind of fat. Like visibly, noticeably fat. Pretty soon after that there was a new show called \"Man vs. Food Nation\" where he wasn\'t the one eating, it was other people! Imagine that.
Speaking of portion size - I was talking with a co-worker the other day and I mentioned that I really liked the bbq chicken pizza at such-and-such restaurant - it was REALLY good and very well-done. They replied \"Oh, I don\'t like such-and-such restaurant...their portions are so small!\". Really? Their portions are actually a pretty good size...it\'s just not the overflowing platter of nom that we\'re taught to expect. What a shame that\'s the expectation...the food at such-and-such is actually really good and not the typical get-fat-and-blow-up fare you get at most big chains.
And y\'know what makes this awful food and lack of moderation even worse?
It\'s all so cheap you can feed the wife and kids too!
Ten dollars feeds the WHOLE family from the dollar menu! Got a powerful appetite all on your own? Get a big box of heart-stopping tasty for just $5! Want to make sure you REALLY fill up? There are plenty of buffets to choose from, some as cheap as 4.99 for endless everything!
Appetite Stimulus Plan? Are you kidding me?
This has got to be one of the top reasons, as far as I\'m concerned, that we as a nation are so fat - it\'s so damn cheap! I know as a recent college grad I have been broke since I was \"on my own\" in college. What happened when I got hungry? I\'d find something cheap! But boy was I HUNGRY! Well, I was taught to make sure I got my fill...Easy beans! 4 bucks at Taco Bell and I was stuffed for the night. Then again, that 4 bucks\' worth of food was probably more fat and calories than I should\'ve taken in for the whole day.
Another problem with all this cheap food we stuff ourselves with is...it\'s cheap! Not just price-wise, but quality-wise too. Next time you go grocery shopping look at the ground beef. Notice that the higher the fat content (and lower the quality) the less expensive it is. The health food section, \"natural\" section...whatever they call it... is often much more expensive than the rest of the store - prohibitively expensive for many people. The average American can do a pretty good job eating relatively healthy, but the average American is also pretty decent at stretching a buck - so the cheap stuff makes it into the cart.
But if you\'re feeding the family with this...that means the kids are eating it too.
img from the-menace-of-obesity.com
This is one of my biggest problems with this WHOLE thing...we\'re teaching our kids that not only is eating to excess ok, but its the norm. Some of you may know, I work in a pretty big restaurant chain (over 100 locations)...and I\'m in a tourist town, so LOTS of people come in. I can\'t tell you how many round children I see walk in the door. ROUND! I can\'t understand how, as a parent, some people can allow their child to eat so much that they become so fat they\'re round. Kids can\'t get their hands on that amount of food on their own, it\'s being provided to them. I don\'t even know what else to say...it\'s just irresponsible to feed your kids that kind of food that often and that much that they blow up. And this isn\'t a nutrition thing...but most of these kids aren\'t encouraged to go out and play all that much...many of these kids are the same ones who sit at one of my tables with their eyes glued to and hands surgically attached to a GameBoy or smartphone playing games. Not the best way to burn off the 3000 calories your kid ate today.
No. You\'re not. You\'re bored. Put down the burrito!
I guess where I\'m going with all this is - we need to SERIOUSLY re-examine how we as a nation behave when it comes to food. Fast food, snack food and deep-fat are so ingrained in our culture that it\'d take a pretty big paradigm shift to get truly healthy. This whole problem, coupled with the \"I don\'t feel like it syndrome\" is why we\'re in such a bad situation right now. However, if we take baby steps, follow good nutrition guidelines like I\'ve talked about before, and embrace healthy-eating movements we can start going in the right direction.
I implore you - start at home, with yourself and your kids. Be conscious of the foods you\'re putting in your mouth and putting on a plate for your kids. Make sure not too much of your food is coming from a greasy bag or box handed to you through your car window. Listen to your body - it will tell you when you\'re done. We eat for nourishment and to enjoy the taste, not because we\'re bored. Teach your kids healthy habits and the right foods to eat. They\'re learning from YOU - so make sure you\'re careful about what you\'re showing them.
We, as a nation, don\'t have to be fat. But it starts at home. With you.
','America The Fat','','inherit','closed','closed','','116-revision-v1','','','2017-01-08 11:15:39','2017-01-08 16:15:39','',116,'http://50.87.248.94/~sothisj4/116-revision-v1/',0,'revision','',0),(356,1,'2017-01-08 11:15:59','2017-01-08 16:15:59','That\'s right. The Falmouth Road Race is over, I finished in 01:10:04, raised (so far) $2,520.00 and feel on top of the world! So what do I do? I go and register for an even bigger race. Because 7.4 miles wasn\'t enough...let\'s go for 13.1. This is the official announcement -
I am officially registered for the Cape Cod Marathon Half.
But Wait...It Gets Better - I\'m Sponsored!
Yeah, that\'s right...I have a sponsor for my race entry! How \'bout that, huh? Look at me getting all legitimate up in here. So who would sponsor me?
SportClips in Falmouth. Yes, I actually get my hair cut there. For those who don\'t know, SportClips is a sports-themed men\'s \"haircut place\". I don\'t want to call it a barber shop, because it\'s not, and I don\'t want to call it a hair salon because that\'s not manly enough. It\'s kind of like a little man-spa. Seriously! There\'s tv\'s everywhere with sports on - in the waiting area and at each \"haircutter\"\'s chair. It\'s pretty sweet. The reason I call it a \"man-spa\"? They have this thing called the \"MVP\". It\'s 5 bucks extra and basically its like they bring back the old school barbershop thing and mix it with something...new? After your haircut you go back to \"the showers\" and get a hot towel, scalp massage / shampoo, another hot towel, facial massage - its pretty sweet. Worth the 5 bucks each month I go. If you\'re in Falmouth, check them out (they\'re next to Michael\'s and Wal-Mart). If you\'re not in Falmouth, find one. I used to go to Procuts or Supercutsand this place blows them out of the water. No offense if you work there (I\'m sure you don\'t suck) but now I don\'t have to worry about hoping I win the \"haircutter\" lottery so I don\'t look like I lost a fight with a lawnmower. Some just people shouldn\'t cut hair...
Anyway - about this race!
Image from www.capecodmarathon.com
Just so you know (in case you don\'t) - a marathon is 26.2 miles, and a half-marathon is, you guessed it - 13.1 miles. Ever see a sticker on someone\'s car that says 26.2 or 13.1? They ran one. There are many marathons throughout the country, with the Boston Marathon and the ING New York marathon being two that are both popular and nearby. The Cape Cod Marathon is put on by the Falmouth Track Club and has been around for a while - this is the 36th running. This year\'s half-marathon is only the third one they\'ve had, and it\'s very popular. They limit entry to 1,200 runners and from what I\'ve seen, it has filled up (early) both years they\'ve held it. The course looks great, and part of it is actually along the Falmouth Road Race course, so there\'ll be some familiar ground there. And it\'s right in town! How convenient for me!
Didn\'t you just start running at the end of March? You\'re gonna double your top distance again in 75 days?
Well...yeah! Why not? Part of how I\'ve come so far is that I\'m constantly challenging myself, pushing and testing my limits. I don\'t know what my limit is and, frankly, I don\'t believe there IS a limit. There is only constant improvement. Impossible is nothing. In April I considered it an accomplishment that I made it 3 miles without stopping...now I can go 7 without stopping. By October, I\'m sure I can go further, and I have no doubt I can not only finish the half-marathon, but achieve a time I can be proud of. A while ago I said one of my goals was to run the Boston Marathon 2015...and I meant it.
And It\'s For A Good Cause, Too!
Image from www.jimmyv.org
I felt great being a part of Team Lanzoni and helping to do something incredible and raise so much money for Dana-Farber! I want to do it again - this time for the V Foundation for Cancer Research. The V Foundation is the official philanthropy of my college fraternity - The Delta Chi Fraternity, Inc. I plan to raise and donate money to The V Foundation on behalf of The Boston Area Alumni Chapter of Delta Chi (of which I am President). We\'ll see if I can get a team of Delta Chi Brothers and friends together to do this thing (before the half marathon fills up!). I\'m going to have to get creative to do this since I don\'t have those sweet raffle tickets Team Lanzoni gave us, but I\'m sure with the help of the Boston Alumni Chapter and my friends and family I can come up with some great ways to raise money! I\'ll be sure to let everyone know when the fundraising begins!
So Now It\'s Time To Start Training Again
I feel good about this. I had such an incredible time at the Falmouth Road Race, and I feel like I can officially call myself a runner. So what am I gonna do? Keep Running. Keep on doing it. Keep on seeing how far I can go, how fast I can get there, how strong I can get, how much I can improve myself. The alternative is to get stagnant or maybe even lose everything I\'ve worked for, and honestly that\'s not an option. I didn\'t get through My Transformation by deciding I had reached the mountaintop - I got where I have by continuing on. So, you know where I\'m at...the question is: what are you gonna do? ','On To The Next One - 13.1','','inherit','closed','closed','','117-revision-v1','','','2017-01-08 11:15:59','2017-01-08 16:15:59','',117,'http://50.87.248.94/~sothisj4/117-revision-v1/',0,'revision','',0),(357,1,'2017-01-08 11:16:18','2017-01-08 16:16:18','I lost 107 lbs. I trained for 140 miles. I raised $2,520 for Dana-Farber Cancer Institute (so far). I spent one year of my life turning around my health and fitness. I re-learned how to think about nutrition and what I put in my mouth. I got in tune with my body. I gave it my all. And then I ran...
All I can say is...wow. What an experience! No wonder so many people want to run the Falmouth Road Race! I had heard that it was the second most popular race in New England, the most desirable race in the country, etc...but I had no idea what an incredible
experience it would be! As you can see from the Runkeeper screenshot above (check out my Runkeeper profile and road race activity), I got the time I was shooting for! Runkeeper reported 1:10:13 and my \"unofficial\" chip time was 1:10:04.
For the non-runners out there - there are two different \"times\" many timed races will report - \"Gun Time\" and \"Chip Time\" (sometimes called \"Net Time\"). Gun Time is
the time from when the gun goes off and the race starts to when you cross the finish line. Chip Time (or Net Time) is the time from when you actually cross the starting line to when you cross the finish. You may think these times would be the same, but if you\'re in a large race you might actually cross the starting line one, two, five or even ten+ minutes after the gun goes off. Yesterday in the Falmouth Road Race I didn\'t cross the starting line until more than 20 minutes after the gun went off. They call it \"Chip Time\" because it\'s the time when your timing chip crosses the start and finish. They call it \"Net Time\" because it\'s the gun time minus the time it takes for you to get to the starting line (in this case, \"Net\" is a math term).
In terms of performance and results - Yes, I got the time I wanted. I was pretty steady in my pace and stayed under 9:46 per mile the entire race. Once I got up the big hill in Falmouth Heights (the last challenge where lots of runners drop) I turned it on and zipped to the end on a mission. I felt great, due I\'m sure in part to a number of things including proper sleep the night before, being hydrated, good pre-race nutrition, my intra-workout drink during the race and a clear head with a positive attitude. Know what helped? It was like I was the only person out there. Nobody else mattered. I was doing my thing and the other 12,799 people were just...there. People zipped ahead of me early on and I smiled to myself thinking \"I\'ll see you around mile 5\" and I passed people walking from mile 3 onward thinking \"I was you during the Finish at the 50 10K\". I learned a lot and it paid off!
There are two things I want to put out there for those of you who don\'t know: 1. I ran this race as a part of Team Lanzoni - the 99 Restaurants team. Team Lanzoni is a part of the Dana-Farber Cancer Institute running program. 2. I am a Freemason, and so was my grandfather Peter. What do these two things have in common?
Last July my grandfather passed away. During his battle with cancer, he was taken care of in the Dana-Farber center at Faulkner in Boston. They took great care of him, were incredibly compassionate, and were there for my family when we needed them. They took the time to make sure they did everything they could and to make sure we were OK when we ran out of options. I wanted to be able to do something for them - help to give someone else a fighting chance. I ran this race for him, and I carried him with me the whole 7.4 miles (or maybe it was him that carried me).
Speaking of Team Lanzoni...
One of the guys in corral 5 with me was an interesting character. His name is Eric Parent, otherwise known as TheSmoothBear...
This guy is a part of Team Lanzoni too. He\'s got a vlog (video blog, check it out here) where (among other things) he chronicles his running thing. I checked out some of his videos and he\'s pretty entertaining. In one of his videos RFTF: Orange Is The New Black he literally talks about the Netflix show OITNB while running. I mean, I know some runners can just have a conversation like its no big deal while they cruise along, but I guess I was kind of expecting that from those toothpicks in running shoes...TheSmoothBear (no offense buddy) is a big dude, not your typical running toothpick, so I was surprised. I know I sure as hell can\'t have a conversation like that while running, so kudos to you on that! As far as content - he just kinda tells it like it is, which I like. It\'s always good to see a big guy (read beasty, not fat) rockin\' out in fitness world, so more kudos to you on that! Keep on keepin\' on. Hopefully I see this guy again in next year\'s Falmouth Road Race. Be sure to check out his vlog and his Facebook - let him know Darrell sent you from \"So THIS Is Fitness...\"!
But Perhaps The Best Part Of Yesterday...
We may not have run next to each other, but being out there with my fiancee Megan was great! She\'s been right there next to me since day 1 of P90X when this whole thing started, and it was a great feeling to be out there with her for our biggest challenge yet. I\'m so proud of her and how far she\'s come. Despite knee issues (and no uber-knee brace like I have) and a history of debilitating cramps every time we run she achieved her best pace to date and smashed the time she expected to get, coming in at 1:21:48. Sounds like she plans on being a part of Team Lanzoni with me next year for this race, and in the more immediate future...hopefully she\'ll be a part of my next undertaking...more on that soon.
Oh, By The Way:
My Playlist did me a lot of good. I find it ironic that Chelsea Dagger never came on through the whole run, but I did have Lift Me Up on for that last hill climb in Falmouth Heights, and let me tell you it felt pretty badass climbing that hill and flying to the finish rockin\' out to that.
So, Overall?
The Falmouth Road Race was an incredible experience, I performed better than I could\'ve expected, felt great and I\'m looking forward to next year where hopefully I\'ll get a lower number and a better corral.
Just think - if I can do this, anyone can do it. Get out there and get to it.','And Then I Ran... | Falmouth Road Race','','inherit','closed','closed','','118-revision-v1','','','2017-01-08 11:16:18','2017-01-08 16:16:18','',118,'http://50.87.248.94/~sothisj4/118-revision-v1/',0,'revision','',0),(358,1,'2017-01-08 11:16:42','2017-01-08 16:16:42','
So here we are. Tomorrow is the big day. Race day. I keep hearing that the Falmouth Road Race is the biggest, most popular race in New England second only to the Boston Marathon itself. All things considered, I believe it. I\'ve been preparing for this for months, and I feel like I was preparing for it before I even knew I was doing it. I\'ve logged over 140 miles training for this which, frankly, isn\'t
as much as I would\'ve liked. I suppose it was about the best i could do considering I\'ve been doing a bodybuilding program for the past 8 weeks...cardio and heavy iron aren\'t usually best friends...
Anyway - in preparation for the race I gave special attention to my playlist. Some songs were ditched and some added. This was a painstaking process and believe it or not I did \"road test\" most of the songs I was considering...kind of the only sure way to know you can run to it.
First - additions:
A couple of these are actually kind of working as Power Songs for me
135 BPM - Slipknot - Psychosocial
140 BPM - La Roux - Bulletproof (Chrispy Dubstep Mix)
145 BPM - Slipknot - Duality
148 BPM - Florida Georgia Line - Cruise
150 BPM - Five Finger Death Punch - Lift Me Up
152 BPM - Five Finger Death Punch - Under And Over It
152 BPM - Five Finger Death Punch - Back For More
Next up - cut from the team:
These songs were just really throwing off my rhythm. Overall they were too slow and I was trying to move too fast to them - ended up off-sync and with a weird stride.
108 BPM - The Ting Tings - Shut Up And Let Me Go
120 BPM - Robin Thicke - Blurred Lines (feat. T.I. and Pharrel)
120 BPM - Cobra Starship - Hot Mess
120 BPM - Karmin - Brokenhearted (R3hab Remix)
125 BPM - Rammstein - Du Hast
Last - tried and failed:
I really wanted to be able to run to these songs, but you just can\'t force it. Instead of my running playlist I\'ll have to be satisfied with having these on in the car or something. Maybe when I do a cycling playlist I can revisit these (cadence and pace is different)
120 BPM - Robin Thicke ft. T.I. - Blurred Lines (too slow of a beat, couldn\'t match the rhythm to my stride)
138 BPM - The Vines - Get Free (beat just wasn\'t quite right...almost)
150 BPM - Imagine Dragons - Radioactive (song is kinda slow and draggy. Beat would be good but its a sluggish kinda song - not energetic enough for running)
One thing is for sure - I. Am. Pumped. I feel like I\'ve trained and have gotten myself to a point where I can not only finish, but finish strong with a time I can be proud of. I\'ve run the course once for practice so I know what to expect and I\'ve re-tooled my playlist. Just think - if in one year I can do what I\'ve done...anyone can.
At this point, there\'s nothing to it but to do it. See you at the finish.','Primed And Ready - Falmouth Road Race (w/ playlist update)','','inherit','closed','closed','','119-revision-v1','','','2017-01-08 11:16:42','2017-01-08 16:16:42','',119,'http://50.87.248.94/~sothisj4/119-revision-v1/',0,'revision','',0),(359,1,'2017-01-08 11:16:57','2017-01-08 16:16:57','At this point a lot of people have heard, seen or read my story and asked me how I did it. How I got started? How I stayed motivated to keep going? Turns out, a lot of people ask me that question because they want to know how THEY can do it too.
Well, here we are. The \"Get Up And GO\" Guide. This will break down everything you need to know, do, and remind yourself in order to...well... Get Up and GO! Let\'s dive right in -
First Thing\'s First - Get Out Of Your Own Way!
YOU are the only obstacle in your way. Nobody can
tell you that you can\'t do it. Your voice is the only voice that matters. You are perfectly capable of achieving your goals. So, stop the excuses, do what you need to do to be in a position to begin your journey...and do it! I could go on for hours, but that\'s about all there is to say in this part of the guide. I\'ve already talked about the \"I Don\'t Feel Like It Syndrome\", The Fear Monster, The Napoleon Complex and motivation itself, so we\'ve covered a lot of the bases concerning why you might not have been doing anything - it\'s time to figure out what\'s been keeping you away from a better you and beat it. Those other articles might
help.
So What Are You Gonna Do Now?
No, really...assuming you\'re ready to do something, you have to know what it is you\'re gonna do! That means you need to have a goal envisioned in your mind. What is your goal - what do you want in the end? It\'s going to be a long road, and you need a road map to get there. So, figure it out!
Are you trying to burn fat and get lean (known in fitness world as \"cutting\") or get big and build muscle (\"bulking\")? What do you want to look like? What size do you want to be? What weight are you shooting for? Where do you want to be in a year? I know it seems far off, but if you set your ultimate goal now you can figure out your plan and set little, more immediately attainable goals to achieve along the way. Trust me - little victories along the path to the Promised Land can do a lot more for you than you can appreciate right now.
OK, So you know where you want to go - How Do You Get There?
This is the part where you have to choose your starting point - what you\'re actually going to do to start losing/gaining weight. This can be a big decision, and it IS an important one. Megan (my fiancee) and I were between two programs - P90X and INSANITY. We were familiar with the two from word of mouth, internet ads, and tv infomercials. We had a rough idea of what we were in for and what the two were like. In the end, the differences we were deciding between were:
P90X - requires some equipment, allows lots of modification of moves, well-rounded program
Insanity - requires NO equipment, doesn\'t really allow much modification (or any at all), cardio HELL.
We decided, in the end, to do P90X first. Frankly, I\'m glad we did. For what we were looking to do it was a good starting point. It allowed us to ease into things modifying moves and achieving little victories, still getting the full workout done instead of failing after one or two full-out intense reps. It allowed us to feel good about our achievements and see our progress as we went along. Yes, we would\'ve seen progress in INSANITY too, but the fact we couldn\'t go balls-to-the-wall and get more than a couple reps might have discouraged us from finishing the program. Doint P90X also helped us build a base of muscle and shed some initial weight (read: a LOT of weight) that helped make INSANITY suck a whole lot less.
In the end, we made the right choice for us. Maybe the other choice would\'ve worked for you. That\'s probably the toughest part - in the end, you have to make the call. Look into your available options and choose what you think is going to serve you best. P90X allowed my 300 lb out-of-shape self to struggle for 10 pushups on my knees and still complete the workout. Progress is progress -
Because let\'s be honest - you\'re already lapping the guy still sitting on the couch.
Once you figure out what you\'re doing, you need the tools for success.
What are The Tools For Success?
Generally, whatever the program you\'re doing calls for! If you\'re going to do a program like P90X that requires equipment, you need that equipment! Things like resistance bands, pull-up bars, push-up stands, yoga mats, etc can be found at stores like Marshalls, T.J. Maxx, Wal-Mart, or your favorite sporting goods store. I got my resistance band set for about $12, same with some nice push-up stands. Yoga mat was about $12 for a nice one and yoga block was $5 (worth it). Trust me, the equipment is worth the investment. Don\'t let a few extra bucks scare you away - it\'s worth it for your health, fitness and enjoyment. I\'d happily invest that $50 again to add enjoyable years onto my life. If you\'re going a little more hardcore with something like P90X2 or Body Beast, you\'ve probably already done some workout programs and have built up a collection of equipment already. Don\'t choose a program simply because of a lack of required equipment. I almost made that mistake, and if I had, I might have gotten discouraged and quit INSANITY, and I never would\'ve gotten in shape and started running.
If the program you\'re doing has worksheets, trust me...print them and use them. I WISH I had printed and used the P90X worksheets - I\'d LOVE to see how far I\'ve come since then. Not only that, but the worksheets help you stay on track, remember what weight/how many reps you did last time, and continue to steadily improve. I thought I knew better. Guess what? I didn\'t. I\'ve come so far that now, in Body Beast, not only did I use worksheets, but I found better worksheets online and modified them to suit my needs. USE THE WORKSHEETS. You\'ll thank yourself later.
Before and After Pictures & Measurements are HUGELY Important!
Seriously, if you take one piece of advice, take this - DO THE BEFORE AND AFTERS! You have no idea how sorry I almost was...I waited until Day 6 of P90X to do before pictures. I was so ashamed of my body and disgusted with how I looked I didn\'t even want to do before pictures. I wanted to forget all about it. I am SO glad I finally did the before pictures. I can see how far I\'ve come! I can appreciate my achievements! It\'s such a great feeling and now that I\'m so much more fit people look at the before and can\'t believe it. (you can see all the before & afters here) I wish I had taken measurements before. The only one I have is my waist size, and that\'s not entirely accurate. It was likely bigger than I think.
Take Pictures, take your measurements, document your journey. Fit-&-Healthy You WILL thank yourself.
Once you do that, it\'s GO TIME
SO, You\'ve got direction, you\'ve got a program, you\'ve got the tools and you\'ve taken the pics/measurements. Presumably, you have a suitable space to do your workout. Anywhere you can do your workout, use your equipment, not disturb others (too much) and not be disturbed by others will do. Don\'t worry about people watching you - let the hater\'s hate. I would think anyone that could see you in your workout space would be someone close to you, and I would hope someone that close wouldn\'t judge you.
NOW that we\'ve moved on from the haters - Get your fit test done (if there is one). Some programs, such as P90X, have a fit test you do before and after the program, whereas other programs like INSANITY have a fit test that is part of the regular schedule. Whatever the case, DO IT. Again, you\'ll thank yourself later.
This Is The Easy Part
Not to rip a line from Nike or anything...but...well...Just Do It! You\'ve got everything you need. Just. Freaking. DO IT! If you need motivation along the way, just think about where you came from, where you want to be, and how much you don\'t want to look like that before picture again. Think about how good it feels to finish a workout and have that little success under your belt. Think of how good it feels to see yourself shrinking week to week, see your clothes fitting looser, needing to go shopping to buy new ones. Think of your loved ones and how you\'d like to be around a little longer for them, or how you\'d like to look better for them. If you\'re like I was, think of how much it sucks to get winded going up one flight of stairs. Everyone has that one little nugget of something that will kick their butt into gear no matter how much the workout sucks, how much you\'re swearing at Tony Horton or Shaun T through the TV, or how much you REALLY just don\'t want to get out of bed and go work out this morning.
If you need a little outside help keeping yourself accountable, be a part of a group designed for just such a purpose. There are many on Facebook, many in real life (with real people!) too. Enough people reached out to me talking about inspiration and asking for advice that I went and made one. If you want, you can become a part of it here. I\'ve been a part of one for a while and I can tell you it was definitely a great motivator on the days I needed it. Other days, it\'s a great place to learn something or help motivate others. Maybe having a workout partner is what you need. I know having my fiancee there beside me every day doing the workout with me was a big deal. I tried harder. For her and for me. If she could do it, I could do it. If I could do it, she could do it. We were a team. Once we got to the end of Week 1 Day 6 we looked at each other and said \"If we can get through the first week, we can get through the whole thing.\" - and we did.
Fight off those last little excuses that creep into your mind! Don\'t try to fool yourself and say you don\'t have time: no matter how long you work, how screwed up your hours, how awful your schedule, remember:
Think you can\'t do it? It\'s just too hard and you\'re too out of shape?
So get to it, Nancy. You got this.
','The \"Get Up And GO\" Guide','','inherit','closed','closed','','120-revision-v1','','','2017-01-08 11:16:57','2017-01-08 16:16:57','',120,'http://50.87.248.94/~sothisj4/120-revision-v1/',0,'revision','',0),(360,1,'2017-01-08 11:17:12','2017-01-08 16:17:12','So you\'re running along, you\'re doggin\' it, life sucks, and all of a sudden a song comes on that just hits you the right way. Your stride picks up, your breathing straightens out, there\'s a bounce in your step and you\'re running like you just got a power-up in a video game. Ladies and gentlemen - your playlist just gave you a Power Song! We\'re back in this thing!
Wait...what?
The Falmouth Road Race is 8 days away
and I\'m going on my last long run pre-race today...probably a 5 or 6 miler. I\'m going through my music to make sure my playlist is up to date (there will be a playlist update article soon) and the thought struck me that there might be some people out there that don\'t know what a Power Song is. Power Songs are like the secret weapon to success in the running / workout world (as far as I\'m concerned)! I mean, aside from proper nutrition, stretching and hydration of course.
I searched the internet and I really couldn\'t find much about \"Power Songs\", which was disappointing. So, I suppose we\'ll start with the obvious question...
What IS a Power Song?
A power song pumps. you. UP. You can be slowing down, losing steam, feeling like you want to stop - it\'s just TOO much...and then a Power Song comes on and you feel recharged. Refueled. Ready to take ON THE WORLD. A Power Song doesn\'t just bring you a second wind - it brings you a HURRICANE. If you\'re already cruising along? You cruise along harder. Faster. Stronger. Each step is effortless. Each rep is lighter than the last. A power song is like Super Mario\'s Invincibility Star. Every time a power song comes on I feel as amped up as the Powerthirst video, or the guy in the Old Spice commercials.
Seriously, it\'s tough to put a hard definition on it, but basically a Power Song is like a turbo-shot of GO. And it will get you through the worst parts of your workout or run like you just started out and will leave you feeling fresh as a daisy. The beat is perfect, you sync up just right, you get your stride right, you get pumped up and super-motivated and you just go. It\'s a great feeling. So, naturally, you\'d like to know how to find the most awesome power song out there right?
You can\'t.
Sorry, Charlie. That\'s not how it works. You can\'t force a Power Song - you can\'t choose it. It chooses you. I know, it sounds strange, but it\'s true...it just happens. You\'ll be listening to the radio and just start jamming out, feeling everything I just talked about. You can be at the gym and it comes on. You might even have thrown one in your own playlist and not even have realized it. But when it hits you, you\'ll know. It can be from any genre, it can be any length. It can literally be ANY song...and it\'s different for everyone. SOMEHOW, one of my fiancee\'s power songs is 160 BPM - Selena Gomez - Come And Get It. I can\'t understand it. But it works for her. That\'s just how it is. My FAVORITE power song right now is 154 BPM - The Fratellis - Chelsea Dagger. Every single time I hear that song I get amped up and want to run.
That doesn\'t always happen.
There are some songs that I love that WERE Power Songs but just don\'t get me as amped up as they used to. They\'re still great to run to and work well on my playlist, but they somehow just aren\'t Power Songs anymore. Sometimes it works for me, sometimes it\'s just a regular running song. Go figure. While I do try to load myself up with songs that have Power Song potential...
You can\'t just make a playlist entirely of power songs
Really, it won\'t end well. Either you\'ll stop getting amped up to many of them, as happened to me, or EVEN WORSE - you\'ll gas yourself (run yourself out of gas). The whole point of a Power Song is that it amps you up and puts you into overdrive...but you can\'t run like that for your entire run! Maybe if you\'re on a 5K you can, but anything more than that you\'ll regret it.
So, keep your ears open and give a listen - you might be surprised what songs you find yourself air-drumming or dancing in the car to. When you feel that adrenaline hit - write it down or Shazaam it and put it in your playlist! Give it a go, and if it works out as well as you think, congratulations - you just permanently increased your playlist by 1. And climbed a mountain later on.','Running on Rocket Fuel - Anatomy of a Power Song','','inherit','closed','closed','','122-revision-v1','','','2017-01-08 11:17:12','2017-01-08 16:17:12','',122,'http://50.87.248.94/~sothisj4/122-revision-v1/',0,'revision','',0),(361,1,'2017-01-08 11:17:27','2017-01-08 16:17:27','So apparently people are reading this blog and are getting inspired to get up off the couch and get fit and healthy. I have to say, I\'m pretty happy about that. That was part of the big picture here, I just wasn\'t sure when it would actually start happening. So...yay.
People have asked me to write about a number of things and to review a number of things (there\'s even products being sent to me to be reviewed!) and I thought well, if people want to hear about it, why not write about it.
So here we are. Nutrition.
Someone asked me to talk about the Paleo diet but that\'d be like trying to go into AP Calc without covering Algebra 1 first - so I thought I\'d start with The Basics. Yes, this information is available from other sources, and there\'s one in particular I really like, but it\'s kind of technical and assumes you know a lot more than you might if you\'re just starting out - so I\'m going to try to present it in an easy-to-digest way (no pun intended).
What\'s Up With The Watermelon dumbbell?
This whole \"fitness\" thing, as I found out very early on, is 80% nutrition. Back when this all started I learned very quickly that in order to survive the intense workouts of P90X, and later INSANITY and so on, I had to eat right to properly fuel my body. Because...well...
As it turns out, potato skins and chicken tenders don\'t get it done.
There are a few important things to know in order to meet your nutrition goals.
How Much Should I Be Eating To Gain/Lose/Maintain?
I feel like many people don\'t know that there is a magic number of calories to eat to maintain your weight. To keep this simple, we\'ll call this your \"Caloric Maintenance Level\" or \"CML\".
There are several formulas out there and a million \"calculators\" to figure out your CML, but MANY of them are inaccurate. We\'ll use \"The Mifflin St Jeor Equation\" since it seems to be the most accurate one out there for those who don\'t know their body fat %. This equation will give you your \"BMR\" or \"Basal Metabolic Rate\" which is the base calories your body needs to survive if you were in a coma:
MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161
Now multiply that number by what I\'m going to call \"The Fitness Factor\" (choose based on activity level)-
1.2 = Sedentary (Desk job, little \"real\" exercise - sit around a lot)
1.3 - 1.4 = Light Activity (light exercise 1 - 3 days per week, light activity job...walking a bit)
1.5 - 1.6 = Moderate Activity (moderate exercise 3 - 5 days/week, waitress or other \"moving\" job)
1.7 - 1.8 = High Activity (hard exercise 6 - 7 days/week, physically demanding lifestyle)
1.9 - 2.2 = Extreme Activity (athlete in endurance training, VERY Active physicaly-engaging job)
Odds are you probably fall somewhere between Sedentary or Moderate. So, multiply your BMR by your \"Fitness Factor\" and that is ROUGHLY your Caloric Maintenance Level. THIS IS NOT AN EXACT SCIENCE but it\'s about as close as we can hope to come without some kind of sports performance lab.
That was a lot of math - now what?
So that\'s your \"caloric maintenance level\". That\'s the number of calories you would need to eat in a day to remain the weight you are. Yes, I said that was a magic number of calories to eat to maintain your weight, but that\'s only if you eat the right foods (we\'ll come back to this).
I\'m assuming you\'d like to lose weight? If so, you need to create a calorie deficit. What\'s that? That\'s eating less than your CML. You generally will lose 1 lb per week if you eat a daily 500 calorie deficit (ex. your CML is 2500 calories per day, you would eat 2000 per day to lose 1 lb per week). If you want to lose 2 lbs per week, 1000 calorie deficit. Note: this works in reverse for gaining weight.
Most sources I\'ve seen out there say it\'s not safe to try to lose more than 2 lbs per week. I understand your results may vary, but it\'s not a good idea - GENERALLY - to go out there on a 2000 calorie deficit because you want to lose 4 lbs per week. There\'s also a base level of calories they say you shouldn\'t go under - I believe it\'s 1200 for women and 1700 for men. I could be wrong.
Another note: EATING TOO LITTLE IS JUST AS BAD AS EATING TOO MUCH. Your body can go into \"starvation mode\" if it sees you\'re not getting enough food - you\'ll hold onto fat and may become \"catabolic\" - which means rather than breaking down fat and food for fuel, it will break down MUSCLE that you\'re working so hard to build! (That\'s bad). So make sure you keep it to a 500 or 1000 calorie deficit, NO MORE.
OK - I know how much to eat...but what am I eating?
No, the answer is not \"Pizza, chicken, veggies and soda\". In order to build a healthy meal plan for yourself you have to understand what exactly your eating. There\'s these things called macro-nutrients and micro-nutrients. We\'ll worry about micro-nutrients later - that\'s some advanced stuff.
Macro-nutrients?
Don\'t worry, it sounds WAY more complicated than it is. Protein, Carbohydrates and Fat are the three macro-nutrients. I\'m no food scientist, but I\'ll be bold here and say everything you eat is, among other things, made up of these macro-nutrients. NONE OF THESE THREE THINGS ARE BAD. Protein is not just for muscle-heads at the gym. Carbs are not bad, no matter what some \"diet\" programs tell you (diet is a 4-letter word!). Fat is not bad, you need a certain amount of it to survive, but too much can be bad.
It\'s all about how much of each you take in. The right balance will take you a long way to getting the results you want. Many sources will tell you to follow a particular ratio - When I was following the P90X nutrition guide that\'s where I got this idea from. There are also some sources out there that tell you following ratios are bad. I\'ll go into all the specifics on this later, but to get you in the right direction I\'ll start you with what I started with:
50% Protein, 30% carb, 20% fat. That\'s what one program I did called \"fat shredder\".
It\'s a high-protein-based diet to help build muscle while burning fat. PLEASE do not take this as \"the one true way\". This is supposed to be \"The Basics\" and this is just one way to get you started. I am going to go in-depth on macro-nutrients in another article, but this is a starter to take you in the right direction. Also, this works best when you\'re putting forth some kind of effort to work out. Then again, life works best when you\'re putting forth some kind of effort to work out.
NO. It doesn\'t. I\'ve seen and heard about this \"If It Fits Your Macros\" thing. That is wrong - it\'s an excuse to eat something you want that you know isn\'t all that great for you. That\'s all I\'ll say on \"IIFYM\".
There are a lot of things that I stopped eating when I began my journey. I stopped drinking soda, I stopped eating deep-fried foods, I switched to whole grain bread instead of white, I SERIOUSLY dropped my fat intake, etc. I made a LOT of changes, some of them hard. It may not have been easy, but I had a pretty serious motivator (see my story if you need a refresher) so I stuck with it. I\'m not saying you have to completely cut all these things out, but you should start scaling back so that, eventually, you can cut it out. Once again, I\'ll go into more depth on what\'s not all that great and why later on (it ties in with macro-nutrients) but suffice it to say, all these bad-for-you things will take your macro-nutrients out of whack and GENERALLY increase your fat intake.
This isn\'t about depriving yourself. This is about teaching yourself how to eat right and give your body what it really needs, not what you\'ve been made to think you want. I am super-happy with the things I eat, and people look at me sideways telling me I need to cheat once in a while. I do, it\'s just not what they would consider cheating. So many people \"diet\" then gain it all back, say nothing works because they don\'t really learn how to eat right and get better habits. I don\'t \"diet\", \"diets\" fail. \"Diets\" don\'t teach you anything - they do the thinking for you. I just follow good nutrition.
You can too.','So THIS Is Nutrition... The Basics','','inherit','closed','closed','','123-revision-v1','','','2017-01-08 11:17:27','2017-01-08 16:17:27','',123,'http://50.87.248.94/~sothisj4/123-revision-v1/',0,'revision','',0),(362,1,'2017-01-08 11:17:50','2017-01-08 16:17:50','
I tried incredibly hard - probably WAY harder than I should have - to come up with a catchy title for this article...but when it comes right down to it...it\'s really simple. The Scale - the common bathroom scale - is a major reason why workouts fail.
Yeah, you heard me right. The Scale is a problem. There are a few reasons why, but The Scale is Public Enemy No. 1 in workout world. The Scale contributes in a HUGE way to what I\'m calling \"Perceived Lack of Results\". \"PLOR\" is why an incredible number of people get frustrated and just give up. The scale can make you think you\'re on top of the world or a complete and total failure.
It\'s all. About. The Scale.
The Scale Doesn\'t Lie -
As a matter of fact, The Scale is incredibly honest. Too honest. The Scale doesn\'t know how to lie - It knows how to do one thing: Tell you exactly what you weigh.
Isn\'t that the point?
Yes and no. The Scale will tell you what you weigh, but the problem is there are a lot of factors that play into how much, exactly, you weigh RIGHT NOW. How much you weigh over time. Your weight loss or gain trends. Stress, sodium intake, hydration (or lack thereof), sweating, fat loss/gain and muscle loss/gain all affect what you weigh. And don\'t forget - the food you actually eat throughout the day weighs something too! All of these things can play into a false sense of where you\'re at when you step onto the scale.
So far I\'ve thrown a lot of information at you, even though it may not seem like it. Let\'s take it one bite at a time (hah, I made a funny).
Stress -
Being under high levels of stress, which isn\'t uncommon these days, can lead to weight gain (or to the scale staying the same - we\'ll come back to that) as discussed in this article on WebMD, this article on MedicineNet, and this post on About.com Health. I\'m taking away three distinct factors from all these (and more) discussions about stress and weight gain -
1. When you\'re stressed your body enters a primal \"fight or flight\" mode and generates a number of hormones, including Cortisol. Cortisol serves to facilitate fat and carbohydrate metabolism, but it also triggers insulin release to help regulate blood sugar. The end result is YOU craving more high-carb high-sugar foods. Helloooooo tub-o-ice cream.
2. Cortisol, a result of stress, causes your body to store fat deep in the abdominal area. This not only produces an INCREDIBLY attractive gut-like appearance in the belly, but it\'s also the kind of fat store that can lead to health issues.
3. When you\'re stressed there\'s lots of nervous energy that needs to be expended - your body and mind have to find a comforting activity. Many times, eating becomes that comforting activity and, HOW CONVENIENT - you can go ahead and nom on that high-sugar high-carb stuff you\'re craving as a result of cortisol release. Perfect.
Sodium Intake, Hydration / De-hydration and sweating-
Where does all that salt come from?
The ideal daily sodium intake is around 2,300 mg. I don\'t know if you\'ve looked at sodium levels in some of the foods you eat, but it can be INCREDIBLY difficult to keep sodium levels low...especially if you eat out at all. The chart to the right shows you where all the salt in your food comes from - if you look at it you\'ll see why the more \"processed\" food you eat, and the more \"processed\" it is, the more salt you can\'t help but take in. Increased sodium levels make you retain water (don\'t believe me? Google it). Retaining water makes you weigh more - water has weight, right? Totally makes sense. If you decide you\'re gonna stop drinking water and get pretty dehydrated - yeah, the scale is probably going to look a little bit better, but you\'ll be disappointed next week/month when you weigh in and you\'re hydrated differently than the last time.
And just like taking in or not taking in enough water can affect your weight - you\'re obviously going to weigh less after you\'ve just gotten done sweating out a bunch of water. In my experience, I can sweat out 1-2 lbs of water (maybe even more) during a super-intense workout (1+ hours), yours may vary, but that IS a significant amount of weight just from sweating. Your body will replenish it when you have that post-workout \"oh-my-god-I\'m-dying-of-thirst\" water guzzle, so this is an even more temporary fluctuation than the others, but it is a weight fluctuation just the same.
Food Weighs Something -
This one\'s quick, easy and obvious - the food you eat weighs something. If you weigh yourself before you eat in the morning you will weigh less than if you weighed yourself after eating. Every time. There is no food out there that makes you lighter after you eat it (and if there is, tell me!).
And this leaves me with my favorite point to make, and the one that, I think, really brings this whole article together:
MUSCLE WEIGHS MORE THAN FAT -
No, this is not just some kind of corny line - volume-wise, muscle weighs more than fat. Think of it like a pound of feathers and a pound of gold - it\'s gonna take a super-huge pile of feathers to weigh a pound - that pile is going to take up a lot of space. The same weight of gold is small, sleek and in a tight tiny package. Same goes for muscle and fat. Fat is less dense than muscle, thus 5 lbs of fat takes up a lot more real estate than muscle.
Let\'s put it another way that\'s easier to understand:
Starting to get the picture?
Muscle is tighter and denser than fat - same weight, smaller package. If the scale doesn\'t move, or barely moves, it\'s likely because you\'re building muscle while at the same time burning fat. The more muscle you have in your body the more calories you\'ll burn - your body has to burn calories to feed all the muscle on your body. That\'s a good thing. Don\'t be afraid of building muscle.
No. Not necessarily. Wasn\'t the goal to burn fat? Get healthy? Get fit? Yes, you\'ll lose some weight, but it\'s going to come to a point where you stop losing weight so rapidly. You might even stay the same for a while. This could be a true plateau or it could just be some muscle gain (I\'ll cover true plateaus in another article), but either one can be overcome. I lost 107 lbs so far - it did not steadily come off 5 - 10 lbs per week. There were weeks I didn\'t lose weight. There were weeks I GAINED a little. You have to think LONG TERM with your weight-loss and fitness goals. Rome wasn\'t built in a day, and neither was your body. Be confident in what you\'re doing and believe in yourself. If you get so frustrated that you want to smash the scale and throw it out the window...well...I\'ll pretend I didn\'t see you do it.
So, what? I can\'t trust The Scale?
Like I said - The Scale will ALWAYS tell you exactly what you weigh...at that moment...with no regard for muscle vs. fat, hydration, stress, etc. Weigh yourself at your own risk. Don\'t weigh yourself more than once a week - definitely not daily. The number The Scale tells you is NOT the only number in the world that matters. Trust other measurement methods. How do you FEEL? How do you LOOK? Are your clothes fitting looser? Can you tighten your belt more? Do you see more muscle definition when you flex? Has your body fat % gone down? Don\'t let the number The Scale tells you skew the image you see in the mirror.
When you start a program and take your \"before\" pictures, whip out a measuring tape and get your measurements - neck, chest, waist, hips, thighs, biceps, calves, etc. You\'ll be glad you did, because THOSE are the measurements that count. If those are changing in a positive direction, the weight will follow. Believe in yourself and stay positive - don\'t let The Scale make you think you\'re failing.
','Why Workouts Fail #2 - The Scale','','inherit','closed','closed','','125-revision-v1','','','2017-01-08 11:17:50','2017-01-08 16:17:50','',125,'http://50.87.248.94/~sothisj4/125-revision-v1/',0,'revision','',0),(363,1,'2017-01-08 11:18:13','2017-01-08 16:18:13','
6:20 AM. Only slept about 5 hours. Do I want to work out right now? No. Is it Leg Day again? Yes.
Sh!t. It\'s gonna be one of those days.
I would honestly love nothing more right now than to just go back to bed, pretend it\'s a rest day, and just relax. I\'m tired. I don\'t feel like it. Wah. I just lack motivation right now. As I sit here writing an article for my fitness blog. Ironic.
Or is it? How many people out there in fitness land suffer from this exact same issue at LEAST every once in a while? How about every day? How do people motivate themselves to continually plug away at it. Day in and day out. Throwing themselves at a workout, hurling themselves down the pavement, turning on that motor that never seems to run out of gas?
Maybe it\'s the knowledge that if we don\'t get moving - if we don\'t kick-start ourselves - we\'ll regret it later. This is a post both for the fitness freaks and the workout newbies. Why? Because we all fight the Siren\'s Call of our pillow, of the couch, of anything that ISN\'T our running shoes, dumbbells, bike...or otherwise sweat-related item.
In my last post (Defeating Demotivators #1 - The Fear Monster) I mentioned that for newbies or pre-newbies suffering from The Fear Monster being surrounded by positivity and encouragement was key to getting them to stick with it. I said it was incredibly important to be gentle. What about for those of us who are already hardcore into fitness? Or who have broken past the fear barrier and do work?
We reach a point where \"gentle\" doesn\'t WORK anymore.
Sometimes a soft nudge doesn\'t do it anymore. Let\'s be real - if you\'re that guy on the lookout for people who can\'t get the courage to work out, if you\'re the person helping others...and YOU can\'t get yourself to the gym / road / mat / etc...maybe a shove is more like it.
Or maybe it\'s not.
What really motivates people?
I am not a psychologist, but there is a real psychological science to motivation. This, above, is called Maslow\'s Hierarcy of Needs (created by Abraham Maslow - an American Psychologist). It breaks down the structure of people\'s motivation. It\'s not designed around fitness, but we can definitely apply it for our purposes. People work out for different reasons, and I would say these reasons all fall into the top four parts of the pyramid. Moving forward, an important principle of this hierarchy is to understand that Maslow said people will be more motivated to fulfill lower-order needs before higher-order ones - we\'ll also assume that you\'re properly fed, hydrated and rested so we can ignore the bottom tier (I\'m REALLY simplifying this).
Safety Needs - This is INTENDED to talk about people taking care of their own personal safety and security - ensuring they are not in immediate danger. Makes sense, right? Tough to paint a picture if someone\'s pointing a gun at your head. That\'s the idea here. Let\'s adapt this tier for fitness.
This is where people who have a dire health issue from lack of fitness/nutrition get their motivation. When your doctor looks you in the face and tells you that you\'re so overweight you\'re going to get diabetes and potentially lose your sight or your foot...well I think that\'s enough motivation to get to the gym, don\'t you? These people generally don\'t need much more of a kick in the pants than that. I was not quite that large, so this wasn\'t enough for me.
Belongingness and Love Needs - This is people\'s need for friends, intimate relationships, love, etc. We are social creatures, and once we\'ve taken care of the basic \"survival\" needs of food/water/rest and the safety need of not being in immediate danger we move on to the need for other people.
This is one of the biggest motivators out there. This is why Crossfit is so successful. This is why so many people can\'t get off their butts and do work without a workout partner. People need people. So many people can\'t/won\'t do it for themselves, but if they can become accepted and part of a community...we have found the key to the kingdom. Crossfit (from my outsider perspective) is a community of people helping each other and kicking each other\'s butts into gear. People like to be a part of something. That\'s why people join clubs in school. If you know the other guy is going to give you a whole world of hassle for not showing up at the gym today, YOU\'RE GONNA GO. People who feel they are physically unattractive and want to be able to land a girlfriend/boyfriend would also fall into this category, but I am inclined to think most people who feel they are physically unattractive fall into the next tier.
Esteem Needs - This tier is about people who have met the basic survival needs, who feel like they belong and have their people-needs met (for the most part, at least) and can focus on themselves. They can make themselves feel better. They can focus on their own self-esteem.
These are the people who are not happy with the picture in the mirror. These are the people who want that ripped six-pack and are tired of the gut. The people who want to accomplish something. These people sometimes need the MOST motivation of all, because in general...they\'re pretty satisfied. I\'m pretty sure I fall into this category. The health issue wasn\'t enough for me, I was already in a committed relationship and had friends and family all around me, so I know it wasn\'t the other two tiers. So how do I know I\'m not the next tier? There are days when I\'m just not feeling it. I don\'t WANNA. I\'ll be bold and say that these are the people who, when they don\'t get off their butts, need a swift kick in the tail to get moving. These are the people who can do it, who usually want to do it, and generally are doing it - for themselves. When you\'re not doing it for someone else, for acceptance, for belonging...it\'s easy to skip a day. When you\'re the only one holding you accountable you\'re more inclined to cut yourself some slack. It\'s OK...you\'ve been working hard. You deserve a break. I won\'t tell the boss.
GARBAGE.
Get up. GET OUT. And do work. You\'re not going to feel TRULY FULFILLED unless you go do that workout! Run that 5 miler. Whatever it is, it\'s for you. Make you happy. Because, really...
Your excuse is invalid.
Self-Actualization - This tier is my favorite. The whole rest of the pyramid has been \"extrinsic\" motivation - people getting their motivation from outside sources. Something is pushing them to do their workout. People who are in the self-actualization tier are doing it from a completely intrinsic motivation.
These people love to work out. They are doing it for the sheer joy of it. They\'re trying to reach their full potential. They\'re trying to make their masterpiece. They don\'t need a self-esteem boost - they\'re already awesome. They don\'t need acceptance. They\'re not facing a health risk. These are the \"obsessed nutballs\" who do an hour workout, run 5 miles in record time then come back and DO ANOTHER WORKOUT. They are climbing Mt. Freaking Everest and loving every minute of it. If you are one of these people, congratulations my friend -
You have reached the mountaintop.
I HOPE that I get to this point. Yes, I really enjoy the workout program I\'m doing right now. Body Beast is freaking AWESOME. It is, however, still work. And work sucks. For the \"obsessed nutballs\", workouts are not work at all. They are fun. They are playtime. They are recreation.
Whatever tier you fall into, whatever it is that motivates you...one thing holds true for everyone:
You need to get out there and DO IT. Be healthy. Be accepted. Be happy. Be awesome. Take today by the balls and own it.','Conquer - The Truth About Motivation','','inherit','closed','closed','','126-revision-v1','','','2017-01-08 11:18:13','2017-01-08 16:18:13','',126,'http://50.87.248.94/~sothisj4/126-revision-v1/',0,'revision','',0),(364,1,'2017-01-08 11:18:34','2017-01-08 16:18:34','In the spirit of \"Motivational Monday\" I want to take a moment to touch on something I was talking about with a fitness friend at work over the last couple of days. It\'s actually a loose end I need to tie up from the last couple of articles I wrote. In The \"I Don\'t Feel Like It\" Syndrome I talked about people who just won\'t get off the couch, can\'t/won\'t get motivated to work out in the first place, and never take that all-important first step. In Why Workouts Fail #1 - The Napoleon Complex (my favorite article so far) I talk about people who take the leap, try going to the gym or working out and run into a big issue that drives them away.
Ok...what about the people in the middle?
The people who aren\'t entirely opposed to working out, but haven\'t taken that step yet? Who haven\'t braved the gym, the home-gym, the pavement, trail, pool, whatever? Or tried and gave up? If these people aren\'t against it...and they might have some motivation to do it...why haven\'t they gotten to it yet?
Fear. Fear can stop the most powerful locomotive in its tracks. Fear is, I think, one of the biggest demotivators out there. Fear of what, though? Fear of failing. Fear of not being good enough. Fear of embarassment. Fear of disappointing yourself or others. Fear of doing it wrong. Fear of the unknown.
Fear can be one of the toughest demotivators to beat. Especially if someone doesn\'t have friends or family around them who are \"into\" fitness. Unfortunately, unless those people have a big life-altering event or a breaking point like I had (see My Story) that fear can be so paralyzing and show-stopping that they just never leave the safety of \"not trying\". I would go so far as to say that over time, those people can start to suffer from The \"I Don\'t Feel Like It\" Syndrome, forgetting the curiosity or motivation they had in the first place and losing it entirely to fear. It\'s tough to get past the fear when you\'re on your own little island and there\'s noone around to help you ease into fitness. If you ARE a fitness type, be on the lookout for these people. How do you tell who these people are, though?
For one, they\'re not already a fitness freak. They don\'t work out, they probably don\'t eat \"right\" (but might try to or make half-efforts), and for all intents and purposes they closely resemble the people suffering from The \"I Don\'t Feel Like It\" Syndrome in all areas except their attitude towards fitness.
Though, I will say, that doesn\'t necessarily mean they haven\'t, at some point, attempted to do it on their own. Remember that part where Joey Howyadoin shows up and offers a spot (IDFLI Syndrome)? Where I\'d say \"Yeah, that was just a warm-up set, let\'s DO this!\", someone suffering from this demotivator would probably say \"Actually, that was my last set, I\'m all wrapped up. Thanks though!\" while they\'re thinking sweet Lord, get me OUT of here!
Aaaand that was probably the last time they set foot in anything resembling a gym.
The biggest tell, though, is that they\'re curious. They\'ll poke their head in while you\'re working out. They\'ll ask you questions about your workout for the day or the program you\'re doing. They\'ll make little comments that could be a conversation starter. In some form or fashion, they come to you. This is very important - as mentioned before...you just can\'t force someone to get fit...they have to want it...and if they\'re curious, any traumatic workout attempt they might have had in the past is far enough out of their memory that now they\'re open to it.
So how do I help this person defeat the demotivator?
GENTLY. First off, yes - they\'re open to it, and that\'s incredibly important, but don\'t forget...the demotivator we\'re trying to beat is FEAR. I feel silly saying it but please don\'t forget that you can...well...scare them away if you\'re too aggressive. I know, seems obvious, right? What you might think is easy beans might be momentously challenging for them, so keep that in mind as you try to help them, and think of super-easy ways to ease them in.
Considering that they either have never worked out before or tried something and got scared away you might need to help them figure out what exactly works best for them.
PRO-TIP: Something is better than nothing.
You might be a little disappointed when they seem like they\'re trying something that doesn\'t, to you, seem like a \"real\" workout - but again...what YOU think is easy and a waste of time might be super-challenging for them. ***Go at their pace*** There is no faster way to lose them to the fear than to go beyond their comfort zone. Too fast too soon is a recipe for disaster. I did this exact process with my mom - I started by working out and setting the example. She saw my transformation as it was happening and was there as my story was unfolding, so she was proud of me and wanted to see how I was doing it. I eased her in with Tony Horton\'s 10 Minute Trainer. Literally 10 minute workouts. Over time, she started working in Cardio X from P90X (a 40 minute relatively easy cardio routine), and not too long after that she took on P90X in its entirety and was talking about doing Les Mills COMBAT with me and my fiancee. For your fitness-fearing friend or family member it may be running that does it for them - start with walking. It may be biking - start with a couple miles. Whatever it is (and I can\'t say it enough) ease them into it.
This may be a slow process. STICK WITH IT!
What\'s going to be SUPER IMPORTANT with these people is to keep them surrounded by positive images, encouragement and support. If they\'re fighting against fear, its not going to be easy for them, and they\'re going to need continued support until they finally break past the wall and get confident. It could very well be the case that not only do they need a cheerleader on the sidelines, but they need a teammate right there next to them on gameday. If they need a workout partner...be that partner or maybe find one for them. My fiancee was side by side with me throughout four workout programs and 103 lbs - it DEFINITELY helps. Everyone has something that will help them break through the fear barrier - whatever it is, help them find it and make sure they understand that there\'s nothing in their way.
At the end of the day it will all be worth it. Don\'t worry - given time and support, they can and will get there.
','Defeating Demotivators #1 - The Fear Monster','','inherit','closed','closed','','127-revision-v1','','','2017-01-08 11:18:34','2017-01-08 16:18:34','',127,'http://50.87.248.94/~sothisj4/127-revision-v1/',0,'revision','',0),(365,1,'2017-01-08 11:18:59','2017-01-08 16:18:59','I\'ve been doing a lot of thinking about all the reasons why people don\'t work out. I know I covered the Napoleon complex in another post, but that\'s just one of many reasons. While there are many people out there who suffer from the issues of the Napoleon complex, there are even more who didn\'t even get that far...they don\'t try to start working out in the first place (hence why I didn\'t even call this \"why workouts fail\"...we didn\'t get to the workout yet!). But WHY?
The short answer is - It requires work, involves change, and people just don\'t feel like it. Why do we need to when everything is more or less handed to us and made easy? The average American eats what they feel like when they feel like it (and if cooking is required, it can usually be microwaved). They watch a lot of tv, relax on the couch, and don\'t do a whole lot of physical activity (unless required at their job). Yeah, there\'s yard work or some light home / car maintenance to do, but once in a while, or in short bursts of a couple days - nothing regular and routine. They go out for drinks when they feel like it or come up with reasons to have a drink or two (or three) almost every night at home \"because it was a rough day\". Maybe they\'re carrying a little extra weight. So what? All in all, life is good. Nothing stellar, but it\'s not awful.We have achieved mediocrity. Mediocrity is easy.
So...why change that?
Because, honestly...getting fit, eating right and making a change requires work. And this isn\'t just any kind of work - we\'re talking a complete lifestyle change. That kind of work is hard. People would have to give up or severely limit some of their favorite things - use free time they\'d otherwise spend watching the 100+ hours of DVR\'d T.V. shows they have to, instead, work out and sweat balls.
All manner of excuses come up at this point - on the surface they\'re all invalid and complete BS as far as I\'m concerned. I won\'t bother listing them all, but suffice it to say - \"I don\'t have time\" is not nearly the most creative one. People will come up with any reason to get people off their case about working out, and if that doesn\'t work, they\'ll either use humor or get hostile until you leave them alone. I was like that for a long time. There are just so many things that can demotivate a person, and they got me.
So how do you change that? How do you convince that person to start working out or get healthy?
Generally...you can\'t.
I know...not the revelation you were hoping for. Problem is, these people can\'t just be forced to do it. It\'s a big change, and they have to want it. There\'s way too much effort, change and plain ol\' work involved in something like this for it to work without SOME level of personal stake being in it. You can try to drag them into a workout with you, and they might go with it reluctantly...for a while. In the end, it just won\'t maintain. They\'ll complain and find reasons why not...and the first time you don\'t work out with them, they just won\'t do it. Why? Too many people are perfectly satisfied - or at the very least, able to accept - mediocrity.
This is the part where something has to happen within them.
I talk about what happened for me in My Story - and boy was it bad - but it\'s going to be different for everyone. In the end, something has to happen - some kind of personal revelation or big change - to make them want it. The best you can do is keep making it appear as appealing as you can, lead by example. When they\'re ready, it\'ll make the whole thing much less intimidating. Many times these people will be hesitant to recant and join you since they\'ve been so adamantly, sometimes vocally opposed to this whole process - they can\'t just admit they were wrong and join you (what a blow to the ego!). So be there and be available. When the time is right, they\'ll come to you. It takes something different for each individual person, but when the right motivation hits, they\'ll finally want it.
On that note - I\'m gonna go for a run before I work all day. What are YOU gonna do?','The \"I Don\'t Feel Like It\" Syndrome','','inherit','closed','closed','','128-revision-v1','','','2017-01-08 11:18:59','2017-01-08 16:18:59','',128,'http://50.87.248.94/~sothisj4/128-revision-v1/',0,'revision','',0),(366,1,'2017-01-08 11:19:14','2017-01-08 16:19:14','So I got to thinking about why workouts fail - ultimately, why people don\'t work out. I was one of those guys for a long LONG time. I just...didn\'t work out. I\'d go to the gym with my Delta Chi brothers and do...kind of a workout. In the end I\'d only go a couple of times a month. I\'d try going on my own since there was a gym conveniently close to my dorm...didn\'t stick with it. Obviously there\'s a LOT of reasons people don\'t work out. Many of these reasons are completely lame and not an excuse...but some are actually pretty justifiable. My workout for today got me thinking about this...and about one reason in particular - the Napoleon complex.
That\'s him, right at the top of this post - Napoleon Bonaparte. I linked to Wikipedia for those of you who weren\'t in school that day, but the short version is, he was short and didn\'t like it. Wikipedia sums it up nicely:
(A Napoleon complex) is characterized by overly-aggressive or domineering social behaviour, and carries the implication that such behaviour is compensatory for the subjects\' stature. The term is also used more generally to describe people who are driven by a perceived handicap to overcompensate in other aspects of their lives.
See that part I made bold? There\'s the workout problem right there. I think nearly every time I\'ve gone to the gym I\'ve seen other people working out, and I feel like as soon as I start putting weight on the bar I\'m going to be judged. And I sit there, with what I feel like is dinky weight, feeling like everyone\'s looking at me like...
At that point many people just kinda...leave.
\"Whoops! I forgot about an appointment!\"
\"Crap! I totally midjudged my time, I\'m late for work!\"
However, it is at precisely this moment that people like me do something stupid. Because it is at precisely this moment that Joey Howyadoin shows up like he\'s God\'s gift to lifting and goes
\"Hey Bro, you need a spot?\"
OF COURSE! Because that was just my warm-up set. Let\'s crank this up! Aaaaand on goes the weight. Next thing you know I\'m putting myself in a really bad position where best case scenario I embarrass the ever-loving bejeezus out of myself and worst case I end up hurting myself. Why? Because everyone else in the place looks like they\'re lifting this:
and there I am with my two marshmallows on a straw. So the Napoleon complex kicks in and I try to go hard. Whoops...guess I\'m not showing my face in the gym for...ever. It\'s ok...my pals Mr. Couch, Tony the T.V. and Chester the Cheetah (Cheetos, anyone?) will comfort my ailing ego.
So what\'s the moral of the story?
Don\'t worry about what everyone else in the gym is doing. Don\'t worry about that guy benching 400 lbs like its boring. Don\'t worry about the people on Facebook posting pics of their one-handed handstand when all you seem to manage is somersaults. Worry about YOU. Because at the end of the day, what they did doesn\'t matter in YOUR fitness world, and their mind-bending workout isn\'t what\'s building muscle on YOU. Or burning fat off YOUR body (even though watching them might make you feel worn out). Don\'t be afraid to start with (what you think is) light weight. Don\'t be afraid to take it easy the first time you do something. It\'s good to feel out your abilities and test the water. If you do it right this will not be the last time you do this workout. You will have the chance to up your weights next time...when you have a better idea of what\'s ACTUALLY a good idea.
During every dvd at-home workout program I do, the coach/leader/whatever basically says this same thing in different ways, but I think Tony Horton (creator of P90X) said it best:
','Why Workouts Fail #1 - The Napoleon Complex','','inherit','closed','closed','','129-revision-v1','','','2017-01-08 11:19:14','2017-01-08 16:19:14','',129,'http://50.87.248.94/~sothisj4/129-revision-v1/',0,'revision','',0),(367,1,'2017-01-08 11:19:39','2017-01-08 16:19:39','
So here\'s something I wish I had heard before I started running. Silly me, I just ASSUMED that you could listen to music while you run. How foolish of me! Apparently there\'s a big controversy in the running world about listening to music while you run. Many people argue that you shouldn\'t, that it will interfere with your run, that its better to listen to nature and whatnot...some even go so far as to say that it\'s dangerous (in the case of road running or urban running). Others (the camp I have fallen into) say that running while listening to music can help improve the quality of your run and help make it a more enjoyable experience. There is nothing I love more when I\'m on a run than a power song coming on and feeling a surge of energy hit my stride (Chelsea Dagger - The Fratellis is a PERFECT example).
That said, I COMPLETELY understand why the \"Anti-Tunes\" camp believes what they do, and THIS is the part I wish I had been told before I started: the wrong music can COMPLETELY ruin your run.
When I started running I, enjoying music and having a large music library, had a number of playlists. I picked one, I put it on shuffle, and off I went down the street. THAT was my mistake. The playlist I picked was a lot of The Offspring (No Brakes, Walla Walla, etc) and other fast-paced tracks. I could not for the life of me run to that music. Something just wasn\'t right. I ended up going slower, my strides shorter...I couldn\'t sync up with the beat. After long enough trying to deal with that, I figured it out. CRACKED THE CODE!
You have to pick songs that have the right BPM (beats per minute) for the pace you\'re running (or trying to run).
That\'s about how I felt when I finally figured it out. (img from fanpop)
Well, with that bit of genius finally unlocked I sifted through over 14,000 songs (between my own music library and outside suggestions) to put together a playlist. First I had to figure out that I ran about a 9:00 to 9:30 /mi pace and I\'d like to shoot for 8. As far as I was concerned, anything just below 8 all the way up to 9:30 pace for music was fine, so I searched. There are a TON of google results for \"Top running songs\" \"best running songs\", etc. I took ideas from many of these sites, but I will be so bold as to say...there CAN\'T be one perfect running playlist. That would imply that everyone runs the same, or that there is one standard of \"perfect\" in running world...if there\'s one thing I love about fitness its that there\'s never perfect, its the journey and the evolution that\'s important.
Better, not perfect.
Aside from everyone out there with a blog that thinks they\'ve figured out the definitive list of the best songs for running, there are other resources too, like Jog.fm. That site gives you a TON of song suggestions listed with (and sortable by) BPM/time (it matches up BPM with what pace that gives you). GREAT resource!
While I did figure out a great playlist, it is not \"THE BEST\". Your playlist will need to evolve over time just like your run does. I have cut a bunch of songs from the list...some I wanted to be able to run to and they just weren\'t right, some I liked and then fell out of love with, and some I can\'t run to anymore because they\'re too slow. I threw Blurred Lines (Robin Thicke) on my playlist and I really want to run to it, but I have a feeling its going to end up cut.
That said, here\'s my current playlist (current because I have no doubt I\'ll edit it soon). DISCLAIMER: Just because I\'d run to it doesn\'t necessarily mean I\'d listen to it in real life.
','The \"Music While Running\" Controversy','','inherit','closed','closed','','130-revision-v1','','','2017-01-08 11:19:39','2017-01-08 16:19:39','',130,'http://50.87.248.94/~sothisj4/130-revision-v1/',0,'revision','',0),(368,1,'2017-01-08 11:20:03','2017-01-08 16:20:03','So as I sit here, waiting for the basement workout space to free up, I\'m reflecting that in less than a month I\'m supposed to be running the Falmouth Road Race, the big race I\'ve been working up to since March when I first started running, and I can only go for training runs about one day a week. Why? Leg Day. That\'s why.
See, the trouble with Leg Day is...it\'s deceptive. During, its miserable - stumbling to my water bottle after putting the weights down. After, my legs are Jell-O as I try to ascend Mt. Everest to take a shower. But after that...I\'m fine! I feel great. Why not go for a run?
Then tomorrow happens.
Because you\'re not going to be all that sore ON Leg Day. No, no. Tomorrow you\'ll be sore. After you thought it was a good idea to add in a run, too. I have made this mistake, and I have learned.
Why is Leg Day so damn awful?
Just like any other workout, you\'re not REALLY gonna feel it until the next day. So why does it ache SO much when you get there?
Leg Day seems to require the most recovery time of any workout I\'ve done - not just strength training, but workouts period. If I had to venture a guess, I\'d say its because they don\'t get to rest unless you sit. Think about it - every day for 16 (or more) hours a day your legs cart you all over creation. Even when you\'re not going anywhere, they\'re still holding you up. But once a week, when that just wasn\'t enough, we pound on them even harder in the spirit of fitness. During sets, they\'re on fire. Between sets, they\'re still on fire as you stumble to get water and write down your weights. It\'s a relentless pounding. I usually have to wait until the second or even third day after a serious Leg Day workout to be able to go on a run. I\'m sure there\'s a more scientific \"factual\" answer, but...I did say I\'m not a professional, right?
The trouble with Leg Day is...its frickin\' hard! That\'s probably why so many people don\'t do leg day, or don\'t do it right. It\'s also easy to hurt your back or knees on Leg Day (but that\'s a topic for another blog post).
When all is said and done, the trouble with Leg Day is it\'s a lot of hard work that knocks out your legs for a couple days. Nevertheless...
****UPDATE 7/18/13 1:35 pm****
A fitness friend tipped me off that apparently the whole \"it doesn\'t hurt till tomorrow\" thing is a legitimate condition called Delayed-Onset Muscle Soreness.
http://saveyourself.ca/articles/delayed-onset-muscle-soreness.php
See, we\'re learning together!','The Trouble With Leg Day','','inherit','closed','closed','','131-revision-v1','','','2017-01-08 11:20:03','2017-01-08 16:20:03','',131,'http://50.87.248.94/~sothisj4/131-revision-v1/',0,'revision','',0),(715,1,'2017-01-16 19:05:27','2017-01-17 00:05:27','Ladies and Gentlemen, welcome to my first official product review - FitAid! I\'ve had so many things to talk about that I\'ve kind of just put off reviewing things, but today I have something I\'m really excited to get out there. So...without further ado...\r\n\r\nLet\'s talk about this little drink called FitAID. Long story short, they sent me a 4 pack to try out, I gave it a whirl, and I was very impressed. There\'s a lot to this versatile little drink - I had it before and after both a run and a strength training workout. Now that I\'ve experienced it, I\'m ready to talk about it!\r\n\r\n\r\n\r\n\r\nSo...what\'s the deal with FitAid?
\r\nFitAID is not an energy drink - it is a \"synergy drink\" (the company likes to be very clear on this point). The box has lots of artwork and information on it all about the benefits of the drink... including a \"Paleo Friendly\" stamp. I\'m going to cover the \"Paleo\" thing in a future article (EDIT: 3 years later...still haven\'t covered it. whoops), but suffice it to say: it strives to remove everything \"processed\" from your life and bring things back to caveman-basics.\r\n\r\nAs you can well imagine, a hardcore nutrition plan like that would pretty much put the kibosh on most, if not all, pre-workout supplements and energy drinks. Paleo has more or less been adopted as the go-to nutrition plan for CrossFit (which has become massive)...so that left a GAPING hole in the fitness/nutrition world for someone to fill. Lo and behold - FitAID came along.\r\n\r\nWhile there are a lot of great things in this drink,
\r\nwhat I think is just as important is what isn\'t in it. They say this product is 100% natural and they mean it. Right on the top of the box it lists off several things that DO NOT appear in this product: sucralose, aspartame, preservatives, high fructose corn syrup, crystaline fructose, \"artificial anything\". This makes me very happy, and it should make YOU happy too. Why? Who cares? Well, for one, aspartame - an artificial sweetener - has well-known ill-effects on your health, high fructose corn syrup is just bad news, and the general lack of artificial \"anything\" is just great.\r\n\r\nThink about it - your body has to do something with everything you put into it. If you\'re putting artificial things into it, your body has to figure out what to do with it - our bodies aren\'t designed to process artificial things...we force our body to do it. Many of these artificial things we put in our body on a regular basis end up hanging out for a while. Ever hear of someone doing a \"detox\"? More often than not, they\'re trying to flush the remnants of these artificial things out. How about we just don\'t introduce them into our bodies in the first place.\r\n\r\n \r\nSo let\'s talk about what IS in FitAID.
\r\nIt\'s pretty important to understand what exactly is in this drink that\'s helping to power you through your workout, and helping your recovery after. There\'s a pretty big range of ingredients in here! There are electrolytes and vitamins (like many other drinks contain), there are lots of amino acids (including L-Glutamine, which is HUGELY important for muscle recovery), and there are other things such as glucosamine, tumeric, CoQ-10, bilberry...some of these aren\'t things you generally see in a \"fitness drink\" or a \"pre/post workout drink\", but they are part of an overall supplementation picture that FitAID is going for.\r\nThese ingredients support flexibility, joint health, cardiovascular health, balance, provide antioxidants to your body...I\'ve never seen such an all-encompassing range of body-health ingredients in a drink! Check out the label below:\r\n \r\nRemember how I mentioned there\'s no aspartame, sucralose, HFCS, etc? So it tastes awful, right? No. It actually tastes really good. How, you ask? It\'s sweetened with Blue Agave Nectar...just 9 grams of all-natural sweetening in this thing. 45 calories total in the drink. Pretty awesome if you ask me.\r\n\r\nActual Experience With The Drink Please?
\r\nTake a look at that drink. That\'s right after pouring it into the glass. (Yes, you\'re meant to drink it from the can, I just did it to see the color, carbonation and clarity.) That fizz died down pretty quickly - FitAID is very lightly carbonated to aid with absorption of all the supplements in it. The yellow/orange color is simply a result of the ingredients - there are NO artificial OR natural things added in order to color it. No dyes, no beet juice, no nothing. That\'s just what color it ended up being.\r\n\r\nIf you look closely, you\'ll notice its not crystal clear...it\'s kind of \"cloudy\". The company actually talks about this on its site, saying this is because it\'s so packed with supplements - 2343 mg of supplements and active ingredients, to be exact. They challenge you to ask why other sports performance drinks aren\'t cloudy (they\'re implying its because other drinks aren\'t packed with good stuff, in case you were wondering).\r\nOne of the things FitAID is clear on...
\r\n...is how large an amount of supplements is actually crammed into this little 12 oz can. Most vitamin drinks and sports performance drinks have relatively trace amounts of these things. The levels of concentration in FitAID makes it something you can take before an intense workout and actually feel confident you\'re getting a boost. This drink was designed by former athletes to power people through CrossFit - if it\'s good enough for them it\'s good enough for ANY workout. In case you were worried - there was no sediment in there...while it WAS cloudy, there was nothing floating, no sediment, and nothing separated out...it really was just cloudy because of how saturated with supplements it was. \r\nTASTE?
\r\nIt\'s pretty yummy, I have to say. Kind of a faint orange taste, just sweet enough, not too sweet. They really nailed the taste in spite of all the nutrients they crammed in...most other performance drinks I\'ve tasted are either too sweet or too bitter/chalky...I\'d drink this for taste on an off-day. Can\'t say that about other performance drinks.\r\n\r\n\r\nSo How About The Run You Tried It On?
\r\nI was kind of an idiot that day. It was an early afternoon run - I was in an awkward post-breakfast pre-lunch time and I had not eaten enough, mainly because I kept delaying my run being distracted with other things. I also found out about a mile into the run just how dehydrated I was. I felt worn out through my run, had to walk more than usual, and was kind of slow all-around.\r\n\r\nFitAID is probably the only reason I finished the run. It was hot, humid, and I was dehydrated and under-nourished...I shouldn\'t have been able to make it through that. I should have had to walk all the way home. Somehow, I finished. I\'m fairly certain that FitAID is the only reason I actually made it. My muscles weren\'t fatigued (Thanks FitAID) and I had the focus, drive and determination to get it done. My problems were a direct result of being so dehydrated. I had a second FitAID after finishing the run, and I have to say I felt pretty good. After having the second drink and hydrating, it was like the run never happened (in terms of negative effects)...I felt good, great recovery. Chalk up a win for FitAID.\r\n\r\n\r\n\r\n\r\nFitAID During Strength Training?
\r\nI used FitAID before my Body Beast Tempo: Chest & Triceps workout. For those who don\'t know, Body Beast (by Beachbody) is a pretty intense strength training program. Tempo Chest & Tri is all about the tempo with which you do the moves, up and down. You go much slower, which gives a great isolation effect on the muscle you\'re working and ends up making you feel like you\'ve REALLY hammered on that muscle. Oh, and going so slow on the reps...is hard! I took FitAID instead of my usual pre-workout and let me just say... I Felt Like A Champ. I felt the burn, I powered through the struggle, and it felt great.\r\n\r\nTo be honest, though, I was a little wary of going without my traditional N.O. boosting stimulant-filled pre-workout...but I felt great with FitAID! There\'s something to be said for a pre-workout without stimulants...it was a completely different feel to the workout. I wasn\'t working any harder, I was just deriving my power from somewhere else. It felt more...natural. Like I was more in-tune with my body. That\'s a great description of how I\'ve felt with my nutrition plan as a whole, so it\'s nice to experience that in my workout too. I had plenty of gas to get through the workout and the weight I was using didn\'t suffer for lack of N.O. / Stim-filled pre-workout. I had it after the workout as a recovery drink and y\'know what? I\'m not sore today. I feel like I worked out, but I\'m not sore. Chalk up another win for FitAID.\r\nSo...the verdict?
\r\nFitAID is great for runs, it\'s great for strength training...what CAN\'T this little drink do? It\'s loaded up with things your body wants, needs, craves, and even some things it might not know it needs, and there\'s NOTHING in it that you don\'t need or shouldn\'t have. Tastes great, designed to fuel you, and it\'s not CRAZY expensive. My recommendation? Buy this. No, they didn\'t pay me to say that. They just sent me a four-pack to try. Pretty brave of them, considering I could\'ve torn it apart and said it was awful. They must be confident in their product. Now I am too.','Review: FitAid','','inherit','closed','closed','','104-revision-v1','','','2017-01-16 19:05:27','2017-01-17 00:05:27','',104,'http://sothisisfitness.com/2017/01/104-revision-v1.html',0,'revision','',0),(374,1,'2017-01-08 21:14:31','2017-01-09 02:14:31','Every once in a while we lose our way, lose our reason...and fall off-track. Welcome to Darrell\'s past month. The short and sweet here is...every once in a while we have that epiphany moment that swings us back on track. Today, you get to hear Darrell\'s epiphany as it happens! hurrah.
Find Darrell and So THIS Is Fitness online at:
www.facebook.com/SoTHISIsFitness
and check out my sponsors:
www.CapeCodNutritionCorner.com
','#14 - Thankful','','inherit','closed','closed','','207-revision-v1','','','2017-01-08 21:14:31','2017-01-09 02:14:31','',207,'http://50.87.248.94/~sothisj4/207-revision-v1/',0,'revision','',0),(375,1,'2017-01-08 21:15:00','2017-01-09 02:15:00','Every once in a while it\'s important to get away, have a little fun, and spend some time with those you love. This weekend, that happened to coincide with the opportunity to run a marathon and do some good for a town that needed it!
Darrell and Megan ventured up to Millinocket, ME for the Millinocket Marathon. Join them on this episode as they Roadtrip up LIVE as they record! Musings about the weekend, the event, coffee, and stick figure families abound.
You can learn more about the Millinocket Marathon at http://www.crowathletics.com/millinocket-marathon-half/
You can find Darrell online at
www.facebook.com/SoTHISIsFitness
Instagram & Twitter: @snuffydx
','#15 - Roadtrip & Making Time','','inherit','closed','closed','','206-revision-v1','','','2017-01-08 21:15:00','2017-01-09 02:15:00','',206,'http://50.87.248.94/~sothisj4/206-revision-v1/',0,'revision','',0),(935,1,'2017-02-16 00:19:19','2017-02-16 05:19:19','It\'s an awfully long road you\'re on...
\r\nYes, YOU. All of us, really. Life is a journey, our chosen goals and targets are a journey... all of this is a journey. Most journeys are gonna be pretty long. Every so often, along the way, it\'s important to stop and celebrate the little victories on the road to total success.\r\nAppreciation is pretty important, too.
\r\nWe may not always be satisfied with our current lot in life... but it\'s important to be grateful and appreciative of what we CURRENTLY have. Once we\'ve wrapped our heads around THAT... we can start working towards where we DO want to be.\r\n\r\nSO, for our EPIC (har har) 25th episode - we tackle these two important points.\r\n\r\nYes, today\'s episode is that simple:\r\n\r\n - Appreciation
\r\n - Control what you can
\r\n - Celebration
\r\n - My challenge to YOU
\r\n
\r\nThanks to all of you for sticking with me for 25 episodes - I fully intend to bring you (many more than) 25 more, and the quality is only gonna continue to improve - content, production values, and more.\r\nResources:
\r\nEpisode 24 - \"It\'s Not Enough\" (time management resources)\r\nWhy Workouts Fail #2 - The Scale\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - Subscribe On iTunes
\r\n - Subscribe On Android
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nVisit Foolproof Brewing Company\'s website\r\n\r\nVisit the Hophead Events website\r\n\r\nVisit the True North Running Co. website','Podcast Episode 25 - Celebration','','inherit','closed','closed','','933-revision-v1','','','2017-02-16 00:19:19','2017-02-16 05:19:19','',933,'http://sothisisfitness.com/2017/02/933-revision-v1.html',0,'revision','',0),(934,1,'2017-02-16 00:13:38','2017-02-16 05:13:38','It\'s an awfully long road you\'re on...
\r\nYes, YOU. All of us, really. Life is a journey, our chosen goals and targets are a journey... all of this is a journey. Most journeys are gonna be pretty long. Every so often, along the way, it\'s important to stop and celebrate the little victories on the road to total success.\r\nAppreciation is pretty important, too.
\r\nWe may not always be satisfied with our current lot in life... but it\'s important to be grateful and appreciative of what we CURRENTLY have. Once we\'ve wrapped our heads around THAT... we can start working towards where we DO want to be.\r\n\r\nSO, for our EPIC (har har) 25th episode - we tackle these two important points.\r\n\r\nYes, today\'s episode is that simple:\r\n\r\n - Appreciation
\r\n - Control what you can
\r\n - Celebration
\r\n - My challenge to YOU
\r\n
\r\nThanks to all of you for sticking with me for 25 episodes - I fully intend to bring you (many more than) 25 more, and the quality is only gonna continue to improve - content, production values, and more.\r\nResources:
\r\nEpisode 24 - \"It\'s Not Enough\" (time management resources)\r\nWhy Workouts Fail #2 - The Scale\r\nConnect with So THIS Is Fitness
\r\n\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - Subscribe On iTunes
\r\n - Subscribe On Android
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nVisit Foolproof Brewing Company\'s website\r\n\r\nVisit the Hophead Events website\r\n\r\nVisit the True North Running Co. website','Podcast Episode 25 - Celebration','','inherit','closed','closed','','933-revision-v1','','','2017-02-16 00:13:38','2017-02-16 05:13:38','',933,'http://sothisisfitness.com/2017/02/933-revision-v1.html',0,'revision','',0),(933,1,'2017-02-16 07:24:57','2017-02-16 12:24:57','It\'s an awfully long road you\'re on...
\r\nYes, YOU. All of us, really. Life is a journey, our chosen goals and targets are a journey... all of this is a journey. Most journeys are gonna be pretty long. Every so often, along the way, it\'s important to stop and celebrate the little victories on the road to total success.\r\nAppreciation is pretty important, too.
\r\nWe may not always be satisfied with our current lot in life... but it\'s important to be grateful and appreciative of what we CURRENTLY have. Once we\'ve wrapped our heads around THAT... we can start working towards where we DO want to be.\r\n\r\nSO, for our EPIC (har har) 25th episode - we tackle these two important points.\r\n\r\nYes, today\'s episode is that simple:\r\n\r\n - Appreciation
\r\n - Control what you can
\r\n - Celebration
\r\n - My challenge to YOU
\r\n
\r\nThanks to all of you for sticking with me for 25 episodes - I fully intend to bring you (many more than) 25 more, and the quality is only gonna continue to improve - content, production values, and more.\r\nResources:
\r\nEpisode 24 - \"It\'s Not Enough\" (time management resources)\r\nWhy Workouts Fail #2 - The Scale\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - Subscribe On iTunes
\r\n - Subscribe On Android
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website','Podcast Episode 25 - Celebration','','publish','open','open','','podcast-episode-25-celebration','','','2017-02-16 07:24:57','2017-02-16 12:24:57','',0,'http://sothisisfitness.com/?p=933',0,'post','',0),(379,1,'2017-01-08 21:17:10','2017-01-09 02:17:10','It\'s funny to think how one decision, one feeling, can change the course of your life.
When you\'re staring down your first 100 mile ultramarathon, and it\'s less than 48 hours away...you tend to reflect on what you\'re about to do and, really...how you got here in the first place.
Join Darrell as he look at exactly what he\'s about to do, how he got here, and what exactly he\'s thinking going into this thing. Darrell also recaps this past weekend, his Mom\'s latest triumph, and does a fun new thing with Megan! WHAT\'S IN THE BOX?!
This is it... the time has come. Nothing left but to do the thing. See you on the other side.
Follow Darrell at www.facebook.com/SoTHISIsFitness and www.instagram.com/SnuffyDX for live updates during the Ghost Train Rail Trail Race 100 Mile Ultramarathon!!! Race begins 9 am Sat 10/22 and cutoff is 3 pm Sunday 10/23.
','#10 - Countdown To Oblivion','','inherit','closed','closed','','211-revision-v1','','','2017-01-08 21:17:10','2017-01-09 02:17:10','',211,'http://50.87.248.94/~sothisj4/211-revision-v1/',0,'revision','',0),(380,1,'2017-01-08 21:17:33','2017-01-09 02:17:33','Things don\'t always go according to plan...when the ceiling comes crashing down on you, it can be tough to find the drive to keep on plowing forward and sticking to the plan. When conditions are less than ideal, it\'s up to us to hunker down, toughen up, and make up the difference from within ourselves. Darrell recaps last weekend - Megan\'s triumphant Hartford Marathon run, the heinous weather nightmare that was Newport Marathon, and what its really all about.
You can find Darrell online at:
www.Facebook.com/SoTHISIsFitness
http://www.Instagram.com/SnuffyDX
','#9 - Less Than Ideal','','inherit','closed','closed','','212-revision-v1','','','2017-01-08 21:17:33','2017-01-09 02:17:33','',212,'http://50.87.248.94/~sothisj4/212-revision-v1/',0,'revision','',0),(381,1,'2017-01-08 21:17:54','2017-01-09 02:17:54','Fitness is hard. Life is hard. Why does everything have to be so hard? Often we want to shed the stuff that’s harder than we feel like it has to be. And often, the thing that’s easiest to shed...is health and fitness. The gym membership. The running. The whatever. We make things harder than they have to be. We give in.
That struggle is what keeps us from achieving the greatness we’re all capable of, and it’s up to us to find a way to break through. Darrell talks about his own struggle, how this stuff happens, and what, ultimately, it’s gonna come down to to bust out and make it happen.
Send your feedback and questions to Darrell@SoTHISIsFitness.com
Find us online - www.SoTHISIsFitness.com
“Like” the FB page - www.Facebook.com/SoTHISIsFitness
','#8 - The Struggle Is Real','','inherit','closed','closed','','213-revision-v1','','','2017-01-08 21:17:54','2017-01-09 02:17:54','',213,'http://50.87.248.94/~sothisj4/213-revision-v1/',0,'revision','',0),(382,1,'2017-01-08 21:18:28','2017-01-09 02:18:28','Even if you’re a fitness fanatic, or had that epiphany and “found fitness”...it can be tough to get those you care about to have that same kind of “awakening”. It can be frustrating, saddening, and even cause a little anger and resentment when friends and loved ones just refuse to do something you KNOW will be beneficial for them, and that they might even enjoy! So how do you get those YOU care about to the same place? You might not like the answer…
Find Darrell & So THIS Is Fitness online!
http://www.SoTHISIsFitness.com
http://www.facebook.com/SoTHISIsFitness
http://www.instagram.com/SnuffyDX
Send your comments, questions, & feedback to Darrell@SoTHISIsFitness.com
','#7 - You Can Lead A Horse To Water...','','inherit','closed','closed','','214-revision-v1','','','2017-01-08 21:18:28','2017-01-09 02:18:28','',214,'http://50.87.248.94/~sothisj4/214-revision-v1/',0,'revision','',0),(383,1,'2017-01-08 21:18:59','2017-01-09 02:18:59','All too often people find themselves in an unfulfilling cycle. Get up, go to work, stare at the clock, go home...with no sense of purpose, no sense of pride, and maybe no sense of your impact on the world at large.
I, and many like me, spend our days differently. We wake up high on life, swipe a keyfob at the door, and walk into a world where we can help people make lasting, positive change in their lives.
Today I want to talk about where I work, what I do, and why, no matter how hard some days might be... I love it every damn day. Today you find out what it means to #BleedPurple.
','#6 - #BleedPurple','','inherit','closed','closed','','215-revision-v1','','','2017-01-08 21:18:59','2017-01-09 02:18:59','',215,'http://50.87.248.94/~sothisj4/215-revision-v1/',0,'revision','',0),(384,1,'2017-01-08 21:19:33','2017-01-09 02:19:33','Darrell and Megan venture out to the Foolproof brewery to experience one of the more...off-color...athletic events out there - a “beer mile”. Learn what a beer mile is, how it came to be a “thing”, and what it\'s really to participate in one. Also… Learn why Darrell came frighteningly close to his first voluntary DNF. And in a shocking turn of events...Megan beats Darrell in a race! All this and more in episode 5!
You can learn more about Foolproof Brewing Company and the events they hold (both at and away from the brewery) at www.foolproofbrewing.com
','#5 - The Fool\'s Mile','','inherit','closed','closed','','216-revision-v1','','','2017-01-08 21:19:33','2017-01-09 02:19:33','',216,'http://50.87.248.94/~sothisj4/216-revision-v1/',0,'revision','',0),(385,1,'2017-01-08 21:20:03','2017-01-09 02:20:03','Megan & Darrell recap the mid-August race weekend of Anchor Down Ultramarathon and the Falmouth Road Race. They talk about each race, the experience they each had therein, and the big differences between the two. There was one BIG difference...and its what everything circles back around to...fun.
You can learn more about Anchor Down Ultramarathon at www.AnchorDownUltra.com
Check out www.RunTrueNorth.com to learn about their company and other events (including my favorite - Narragansett Summer Running Festival!).
And check out www.FalmouthRoadRace.com for more on THAT race.
','#4 - FUN','','inherit','closed','closed','','217-revision-v1','','','2017-01-08 21:20:03','2017-01-09 02:20:03','',217,'http://50.87.248.94/~sothisj4/217-revision-v1/',0,'revision','',0),(386,1,'2017-01-08 21:20:36','2017-01-09 02:20:36','Last time Darrell & Megan talked about their big goals and the training necessary for success. This time, they talk about the running journeys that led them here. Their stories aren\'t quite so crazy, and could easily be anyone\'s story...including yours. It all starts with that first step.
','#3 - The Long & The Short Of It (2/2)','','inherit','closed','closed','','218-revision-v1','','','2017-01-08 21:20:36','2017-01-09 02:20:36','',218,'http://50.87.248.94/~sothisj4/218-revision-v1/',0,'revision','',0),(387,1,'2017-01-08 21:21:00','2017-01-09 02:21:00','Darrell & Megan talk about the big goals they\'ve been working towards all year and what the final 3 months of training looks like. Delve into their training plans a bit and get some ideas for your own! It\'s not as out of reach or silly as it might seem - we promise :) All that, plus a lesson in...making the right call...
Next time? The running journeys that led them to this point.
This episode backlogged - originally published on Athlete On Fire
','#2 - The Long & The Short Of It (1/2)','','inherit','closed','closed','','219-revision-v1','','','2017-01-08 21:21:00','2017-01-09 02:21:00','',219,'http://50.87.248.94/~sothisj4/219-revision-v1/',0,'revision','',0),(388,1,'2017-01-08 21:21:24','2017-01-09 02:21:24','I\'m Darrell McTague, and THIS is \"So THIS Is Fitness\". Join me as I share a little bit about myself, where So THIS Is Fitness came from (it\'s been around for a while, actually), and what its really all about. And, in the wake of my most recent ultramarathon experience...let\'s talk a little bit about failure.
This episode backlogged - originally published on the Athlete On Fire feed.
','#1 - Failure','','inherit','closed','closed','','220-revision-v1','','','2017-01-08 21:21:24','2017-01-09 02:21:24','',220,'http://50.87.248.94/~sothisj4/220-revision-v1/',0,'revision','',0),(389,1,'2017-01-08 23:25:45','2017-01-09 04:25:45','I should have been SUPER sore.
A couple of weeks ago I ran my fastest 20 miler EVER. I should\'ve been sore as hell at SOME point the following week. And I wasn\'t. The only thing that hurt was the new blisters I earned from being an idiot. And even THOSE were fine by Tuesday. As a matter of fact, that Tuesday I knocked out a pretty fast 4 miles in the freshly blizzarded roads of my New England neighborhood.
What Gives?
Why was I not sore? Why did I feel nothing even remotely resembling the bedridden crippleness I would expect from such a (relatively) hard 3 hour and 38 minute effort Sunday?
It\'s because I found the secret sauce.
Step 1: Accept that there is no magic pill.
Sorry to break the news...but there is not some magic pill that saved me from being a useless human being this past week. There is no \"one true way\" for anything in the health & fitness world. If there WERE, we\'d all be doing the same workout, using the same supplement brand, at the same gym, and someone out there would be a super-billionaire. The thing that works for the majority of people (or me) MAY NOT WORK FOR YOU. As long we have that understanding...we can move forward :)
Now then - the basics.
Q: Why do we get sore from working out?
A: During your workout, you\'re breaking down muscle so it can build back up stronger.
That\'s the short version, anyway. This breakdown usually leads to DOMS (Delayed-Onset Muscle Soreness) - you\'ve essentially damaged your body, so of course, you\'re likely to feel that damage. This soreness (DOMS) can occur, arguably, anywhere from 6 to 72 hours after exercise (usually about 24 - 48 hours after). It is perfectly normal.
OK, so what can I do about it?
As I suggested...there\'s no one medically agreed-upon way to fix or prevent DOMS. If you scour the internet you\'ll find MANY ideas on how to fix it. Below are five things I do that work awesome for me and seem to be considered effective by the internet at-large.
1. Have a plan
You want to be sure you don\'t work the same muscle every day - they need a chance to recover. So, have a plan for how you\'re going to break things up. A plan for the day, of course, but a longer term plan too. What are you doing today? Tomorrow? The rest of the week? Next week? How is next month laid out? Having a plan will ensure that you don\'t waste time, your muscles can recover and work harder for you, and ultimately, over time, you can reach your goals.
This whole \"have a plan\" thing...honestly...it\'s something you should be doing anyway - not just to avoid muscle soreness.
2. Hydrate
Your body is mostly made of water...and it tends to perform better and do what you want when you stay well-hydrated. Everyone and their mother tells you to drink at least 8 glasses of water a day...there\'s a reason. To be safe, and to ensure your body has what it needs I say double that (hell, I drink even MORE than that). What\'s the worst that happens (barring extreme circumstances)? You pee more? Good.
This \"hydrating\" thing...it\'s something you should be doing anyway.
3. Fuel
If there\'s no gas in the tank, the car doesn\'t go. Unfortunately, we humans can...and often DO...force our bodies to go when there\'s not enough fuel consumed. Whether you get abnormally tired or sore...you will feel it. The solution is simple: EAT. Your body needs fuel to power it through the day. On top of that, your body needs more fuel to get through whatever workouts your asking it to get through. Eat appropriately for your weight loss/gain goals and activity level. I\'m no expert, but here\'s what I can offer for guidance on that front.
This, too, is something you should be doing anyway.
4. Rest
A critical part of this whole process is rest. Not just rest days as part of your \"plan\"...but actual REST. In a bed. You have to allow time for your muscles to recover, rebuild, and undo the damage done to them causing this soreness in the first place. It\'s that simple. Get some sleep. If you\'re not getting 7 - 9 hours of sleep a night...you\'ll probably be more sore than you need to be.
Yes...You should be doing THIS anyway, too.
5. Recovery Aides / Supplements
The harder your workouts, the more they demand from your body. Don\'t forget - how hard your workout is is relative to your athletic ability. A basic routine might still be pretty taxing if you\'re a total rookie. The short version here is: use supplements. There are a number of different supplements that can help give your body the raw materials it craves in order to build back up stronger, faster and thus with less soreness. Whey Protein, Creatine, BCAA\'s, Glutamine, \"Recovery Blends\" or \"Post-Workout supplements\"...there are a TON of options and ways to mix them.
So how do you sort it out and find the right one?
You need a pro. My strongest advice here is to find a local supplement store. NO - not a GNC/Vitamin Shoppe/Big Box...a local supplement/nutrition store. If you live in Massachusetts I STRONGLY recommend you find a Cape Cod Nutrition Corner. I liked them so much I wiggled my way into becoming one of their team athletes! They only stock products they believe in, they are incredibly knowledgeable about those products, and they\'re going to give you unbiased opinions because they don\'t make commissions from vendors.
Budget yourself $30 or $40/month for this. Most of the solutions they offer will only cost you roughly $1/serving. If you\'re ok buying 10 for $10 yogurts at Stop & Shop or a coffee on the way to work, you should be ok with this option too. Stop by and see what they recommend. It could totally change the game for you :)
That\'s really it.
In the end, no matter what, if you\'re working really hard...you\'re going to be at least a little sore. You CAN do a lot to deaden the blow...it\'s not rocket science. You need to plan, eat, drink and sleep...and using supplements can help put you over the top in terms of reducing that soreness issue. Try it...and let me know how it works out for you.
Disclosure: As I mentioned, I am a Cape Cod Nutrition Corner Sponsored Athlete. As always, all opinions are my own, never bought, sold or influenced. Trust me - if I ever come across something I think is awful, or even sub-par, I won\'t be shy about it. It simply hasn\'t happened yet.','Solving Muscle Soreness - The Secret Sauce','','inherit','closed','closed','','24-revision-v1','','','2017-01-08 23:25:45','2017-01-09 04:25:45','',24,'http://50.87.248.94/~sothisj4/?p=389',0,'revision','',0),(390,1,'2017-01-08 23:28:25','2017-01-09 04:28:25','Mother Nature gave me an out.
Taking place late February, the Hyannis Marathon was supposed to be my first full marathon. However, thanks to the worst snowfall in Massachusetts history...it was cancelled. I easily could\'ve bailed. I could\'ve just kept quiet, done the other races on my list, and never brought up \"26.2\" again.
But I didn\'t.
And now I\'m sitting in a hotel room in Maine. And in 11 hours I\'ll be standing in the starting corral of the 2015 Maine Coast Marathon...my first marathon.
Holy crap...
Oddly enough, I\'m not nervous.
I\'ve got this weird little sense of peaceful certainty going on. I was reasonably confident in my training when it was time for Hyannis to happen...but the last two weeks alone have shown me that I can not only finish this race, but I can hit my goal time too.
So why didn\'t I bail?
I had already made the decision. The scariest part was already done - I had registered for the Hyannis Marathon. Making the decision and clicking \"register now\"...it was like a switch flipped. Things were different. I was no longer afraid of the big bad marathon. It was no longer up on a pedestal - a mythical \"I\'ll never do that\" thing to be brushed off and nervously laughed about in conversation. In that moment...it became something to me.
So when Hyannis was cancelled...
There wasn\'t a sense of \"relief\" that I no longer \"had to do it\". Instead...I went through a range of emotions akin to the 5 stages of grief! I was in disbelief...in denial that it had been cancelled. Then I was angry as all hell. Then I was sad that all that effort, anticipation, and excitement was for naught. And finally I accepted it.
But then...there was still a void.
Almost immediately during the \"denial\" bit I started looking for other marathons in New England. I had to do it. And I found one. I found IT. The best option for my first marathon without waiting until fall. The Maine Coast Marathon. A gorgeous course through Kennebunk, the Maine coast, Kennebunkport, and then the Maine coast again. A great finisher\'s medal and post-race celebration. Hell, I can even get a finisher\'s jacket! In my favorite color!
And here I am.
And by the time I cross that finish line tomorrow...I\'ll have travelled a lot farther than 26.2 miles.
You\'ll never know what you\'re capable of until you take the plunge and try. See you on the other side.
Thanks again to Cape Cod Nutrition Corner for sponsoring me!','The Time Has Come - 26.2','','inherit','closed','closed','','39-revision-v1','','','2017-01-08 23:28:25','2017-01-09 04:28:25','',39,'http://50.87.248.94/~sothisj4/?p=390',0,'revision','',0),(391,1,'2017-01-08 23:34:39','2017-01-09 04:34:39','So, two weeks from this very moment (at least, the very moment I\'m typing this) the gun will go off and the 41st running of the Falmouth Road Race will begin. 10 minutes later the 5th corral will be allowed to start and off I\'ll go. A few minutes later, the 6th corral and off goes my fiancee Megan.
Holy. Crap.
This is what we\'ve been working up to since March (whether we knew it or not) when we went for that first run.
That\'s great Darrell, but what if I don\'t know what the Falmouth Road Race is?
The Falmouth Road Race (which is kind of a big deal) is a 7.4 mile road race from Woods Hole to Falmouth Heights. The course goes by Nobska Lighthouse, along some scenic roads, along Surf Drive (and its beaches), along the beach at Falmouth Heights, all the way around Grand Ave. down to the finish line in front of the British Beer Company. They cap the total number of race participants somewhere around 12,500, and they have elite runners from around the world fly in to run this thing.
And then there\'s us.
***UPDATE***
So I took a break in writing this post to actually go run the course with Megan. Boy am I glad I did. We learned a lot about the course and we\'re definitely better prepared.
OK, so...why are you two running this?
I\'m running as a part of Team Lanzoni. That\'s the 99 Restaurants team. Team Lanzoni is a part of Dana-Farber Cancer Institute running programs. That means that I\'m running to raise money for Dana-Farber Cancer Institute.
Why?
My Grandfather - Peter Scuteri. A loving husband and father, retired Malden police officer and pilot of the Malden PD K-9 program, Freemason, Shriner, and all-around hero. He passed away from cancer last July. The short story is, during his battle with cancer, he received care from Dana-Farber Cancer Institute in Boston. Dana-Farber helped my grandfather in his battle, and I wanted to use a run to raise money for them so someone else could have a fighting chance too. My other reasons for running, yes - even my new-found health and fitness, pale in comparison to this reason.
What about Megan?
My fiancee Megan is running the race for a different reason. Megan\'s brother - Chris Boselli - passed away last summer from complications with heart surgery. He was 27 years old. His passing rocked her family in a way I can\'t even properly describe to you. Her family set up a memorial scholarship fund in his name to honor him by helping others who share his love of theatre and the arts. Originally, Megan had been trying to run the Falmouth Road Race on a team to raise money for this scholarship fund. UNFORTUNATELY, the team was not selected in the lottery.
She still wanted to run the race. For herself and, I think, for him.
So, long story short, she (and her sister, Kim) are running as a part of the West Falmouth Library team to raise money for them. Megan went with this because, of all the fundraising opportunities available to her, this one made the most sense. Megan always has a book on her and reads like its her job. If she couldn\'t raise money for her brother\'s memorial, being able to support a place that helps others with the same hobby/habit/problem (hah) as her is a great compromise. While I have surpassed my own fundraising goal through the help of the people at Team Lanzoni HQ, Megan has not yet achieved her fundraising goal.
This is where I\'m calling on you, faithful friends and readers.
Please visit Megan\'s personal fundraising page and consider making a donation to help her towards her $1,000 goal. As of my writing, she is at $170. There\'s a yard sale this coming weekend to raise money towards the goal, but it\'d take way more stuff to sell than we have in order to achieve that.
Please consider helping and contributing to a great cause. Megan has until August 6th to raise the money she needs - I have a few weeks after that. It would mean a lot to me if you could help her out.
That said - the training continues. Two weeks from this moment the two of us will be celebrating a great achievement and looking forward towards the next. It\'s all about the journey.','Our First REAL Challenge - Falmouth Road Race','','inherit','closed','closed','','124-revision-v1','','','2017-01-08 23:34:39','2017-01-09 04:34:39','',124,'http://50.87.248.94/~sothisj4/?p=391',0,'revision','',0),(393,1,'2017-01-09 00:09:14','2017-01-09 05:09:14',' ','','','publish','closed','closed','','393','','','2017-02-20 06:58:48','2017-02-20 11:58:48','',0,'http://50.87.248.94/~sothisj4/?p=393',2,'nav_menu_item','',0),(394,1,'2017-01-09 00:09:14','2017-01-09 05:09:14',' ','','','publish','closed','closed','','394','','','2017-02-20 06:58:52','2017-02-20 11:58:52','',0,'http://50.87.248.94/~sothisj4/?p=394',11,'nav_menu_item','',0),(395,1,'2017-01-09 00:09:14','2017-01-09 05:09:14',' ','','','publish','closed','closed','','395','','','2017-02-20 06:58:51','2017-02-20 11:58:51','',0,'http://50.87.248.94/~sothisj4/?p=395',10,'nav_menu_item','',0),(398,1,'2017-01-09 00:22:56','2017-01-09 05:22:56','\"Who\'s this jerk think he is?\"\r\n\r\nThis \"jerk\" is a regular guy...an \"Average Joe\"...just like you.\r\n\r\nAnd that\'s the point.\r\n\r\nWhat\'s the difference between me and you? Maybe its that I lost 130 lbs. Maybe it\'s that I\'ve finished at least 5 marathons. Or a 50 mile ultramarathon. Or a 100 mile ultramarathon. Maybe it\'s that I started & stuck to a fitness routine. Maybe its nothing.\r\n\r\nI\'m. nobody. special. \r\n\r\nI\'m just a guy that hit a breaking point and finally did something about his situation. Changed what I had, until that point, viewed as my permanent reality. I took control and made a change. A big change. One that has reshaped my whole life and world view.\r\n\r\nIt wasn\'t easy.\r\n\r\nThere were countless times I wanted to quit. Give up. It would\'ve been so much easier to just...not. It still IS easier.\r\n\r\nIt\'s a constant struggle.\r\n\r\nAnd I know I\'m not the only one who fights that battle. So here I am - sharing my story - both the struggles AND successes...to show you...\r\n\r\nIf I can do it...anyone can.\r\n\r\n130 pounds lost? 100 mile ultramarathon finish? I\'m just getting warmed up.\r\n\r\nWant a little more detail on the journey and my story (complete with pics)? Check it out here.\r\n\r\nSo...THIS is \"fitness\"...','About','','inherit','closed','closed','','187-revision-v1','','','2017-01-09 00:22:56','2017-01-09 05:22:56','',187,'http://50.87.248.94/~sothisj4/187-revision-v1/',0,'revision','',0),(399,1,'2017-01-09 00:26:54','2017-01-09 05:26:54','For as long as I can remember I\'d always been a \"fat kid\".
\r\n\"Finding fitness\" was never something seriously on my radar. I always got made fun of, I always made an effort to wear loose clothes, and I was never really all that athletic, nor did I REALLY desire to be. Occasional efforts were made to work on it, but nothing stuck.\r\n\r\nIn my last year of high school I made real progress. I did Weight Watchers with my mom while playing sports (football/weight lifting/shotput). With this combo, I managed to lose 70 lbs dropping to 210 (though I told people I was 205 lbs). Still overweight... but it was enough. I was...average...but not truly happy.\r\n![\"Me,](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/41351_847720569112_2734506_n-225x300.jpg\")
So I went off to college.
\r\nWith the help of party school drinking plus all the garbage food I could eat... I gained it all back. And then some. All the healthy habits and active lifestyle behaviors I had picked up at the end of high school were gone. It didn\'t happen all at once, but it did happen pretty quick.\r\n\r\nThe summer before my 5th year at UMass I went to Delta Chi Convention in New Orleans, and I was pretty close to getting my own zip code. I tried to pretend I was a 42 waist, but that was super-loose fit jeans. I would estimate I was really a 44.\r\n\r\n \r\nAnd so it went.
\r\nGraduation meant leaving the over-abundance of cheap food...but it didn\'t end the weight gain. Back home meant work at a restaurant where a send-back meant snack time on fried food. By the time I got to August 2012 it was pretty bad. I had reached the heaviest I had ever been. 300 lbs. \r\n\r\nThen I hit my breaking point.\r\n\r\n![\"At](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/705673_10101066393515732_1982462519_o-169x300.jpg\")
Constantly moving at the restaurant meant my legs rubbed together. And wore through my work pants. Every three months. I was embarrassed at how frequently I had to buy more 48 waist pants. It became clear this lifestyle wasn\'t sustainable...and I\'d had enough. I talked to my wife (girlfriend at the time) and we resolved to do it together.So we took our before pictures, got our gear together, and embarked on our fitness journey.\r\n\r\n \r\n![\"Slim](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/1064785_10101402791037402_1587750951_o-152x300.jpg\")
Oh...results?
\r\nFor the full breakdown (with pictures) check out the \"My Journey\" page. Short version? In the first 10 months I broke 100 lbs, and within a year I had dropped 125 lbs, become a runner, and become happier with my body and health than ever before.\r\n\r\n \r\n\r\nI went from an XXL shirt to a Medium/Small\r\nFrom a 48\" waist to a 31\"\r\nXL and XXL gym shorts to Medium/Small\r\nOverweight and in danger of diabetes to fit, athletic and energetic!\r\n\r\n \r\n\r\nOne of the most important things I figured out is - You don\'t have to do it alone. I had my wife - be sure to find your support system. It makes a difference. The journey isn\'t over (it never will be), and I\'m glad I took the plunge.\r\n\r\n ','Finding Fitness','','publish','closed','closed','','findingfitness','','','2017-01-13 22:25:27','2017-01-14 03:25:27','',187,'http://50.87.248.94/~sothisj4/?page_id=399',1,'page','',0),(511,1,'2017-01-11 23:22:33','2017-01-12 04:22:33','For as long as I can remember I\'d always been a \"fat kid\".\r\n\r\n\"Finding fitness\" was never something seriously on my radar. I always got made fun of, I always made an effort to wear loose clothes, and I was never really all that athletic, nor did I REALLY desire to be. Occasional efforts were made to work on it, but nothing stuck.\r\n\r\nIn my last year of high school I made real progress. I did Weight Watchers with my mom while playing sports (football/weight lifting/shotput). With this combo, I managed to lose 70 lbs dropping to 210 (though I told people I was 205 lbs). Still overweight... but it was enough. I was...average...but not truly happy.\r\nSo I went off to college.\r\n\r\nWith the help of party school drinking plus all the garbage food I could eat... I gained it all back. And then some. All the healthy habits and active lifestyle behaviors I had picked up at the end of high school were gone. It didn\'t happen all at once, but it did happen pretty quick.\r\n\r\nThe summer before my 5th year at UMass I went to Delta Chi Convention in New Orleans, and I was pretty close to getting my own zip code. I tried to pretend I was a 42 waist, but that was super-loose fit jeans. I would estimate I was really a 44.\r\n\r\n \r\n\r\nAnd so it went. \r\n\r\nGraduation meant leaving the over-abundance of cheap food...but it didn\'t end the weight gain. Back home meant work at a restaurant where a send-back meant snack time on fried food. By the time I got to August 2012 it was pretty bad. I had reached the heaviest I had ever been. 300 lbs. \r\n\r\nThen I hit my breaking point.\r\n\r\nConstantly moving at the restaurant meant my legs rubbed together. And wore through my work pants. Every three months. I was embarrassed at how frequently I had to buy more 48 waist pants. I knew this lifestyle wasn\'t sustainable. I\'d had enough. I talked to my wife (girlfriend at the time) and we resolved to do it together.So we took our before pictures, got our gear together, and embarked on our fitness journey.\r\n\r\n \r\n\r\nOh...results? \r\n\r\nFor the full breakdown (with pictures) check out the My Transformation page. Short version? In the first 10 months I broke 100 lbs, and within a year I had dropped 125 lbs, become a runner, and become happier with my body and health than ever before.\r\n\r\n \r\n\r\nI went from an XXL shirt to a Medium/Small\r\nFrom a 48\" waist to a 31\"\r\nXL and XXL gym shorts to Medium/Small\r\nOverweight and in danger of diabetes to fit, athletic and energetic!\r\n\r\n \r\n\r\nOne of the most important things I figured out is - You don\'t have to do it alone. I had my wife - be sure to find your support system. It makes a difference. The journey isn\'t over (it never will be), and I\'m glad I took the plunge.\r\n\r\n ','Finding Fitness','','inherit','closed','closed','','399-revision-v1','','','2017-01-11 23:22:33','2017-01-12 04:22:33','',399,'http://50.87.248.94/~sothisj4/399-revision-v1/',0,'revision','',0),(400,1,'2017-01-09 00:26:54','2017-01-09 05:26:54','For as long as I can remember\r\nI\'d always been a\r\n\"fat kid\". I always got made fun of, I always made an effort to wear\r\nloose clothes, and I was never really all that athletic, nor did I\r\nREALLY desire to be. Occasional efforts were made to work on it, but nothing stuck.\r\n\r\n\r\n\r\n![](\"https://1.bp.blogspot.com/-Vdw5QKqNDow/UedbfP4nSDI/AAAAAAAAA0U/fWJ5jUY5QEo/s320/34_537932327232_218_n.jpg\")
\r\n\r\nMe and a friend at a grad party summer before college \r\n \r\n\r\n
\r\nIn my last year of high school I made real progress. I did Weight Watchers with my mom while playing sports (football/weight lifting/shotput). With this combo, I managed to lose 70 lbs dropping to 210 (though I told people I was 205 lbs). Still overweight... but it was enough. I was...average...but not truly happy.\r\n\r\nSo I went off to college\r\nand with the help of party school drinking plus all the garbage food I could eat... I gained it all back. And then some. All the healthy habits and active lifestyle behaviors I had picked up at the end of high school were gone. It didn\'t happen all at once, but it did happen pretty quick.\r\n\r\n\r\n\r\n![](\"https://4.bp.blogspot.com/-2plmGLIcc6A/UedcRsXckdI/AAAAAAAAA0g/GCPcordnf78/s320/274_584599565712_7157_n.jpg\")
\r\n\r\nJust bulging out of everywhere \r\n \r\n\r\n
\r\n \r\n\r\n\r\n\r\n![](\"https://2.bp.blogspot.com/-_4LkS-8mBGs/UedcciBqjRI/AAAAAAAAA0o/_pZZAJa895E/s320/308_589489645952_8413_n.jpg\")
\r\n\r\nHeavier, with loose clothes to match \r\n \r\n\r\n
\r\nThese photos are from summer after sophomore year working as an audio intern at Berkshire Theatre Festival. I had gained quite a bit of weight, but I definitely hadn\'t reached the mountaintop yet.\r\n\r\nI tried my best to hide it with baggy casual clothes, but too-tight work clothes from skinnier days made it tough.\r\n![](\"https://4.bp.blogspot.com/-ZsD0i-aZCEc/UedQR-ke0LI/AAAAAAAAAz4/Oip0QnwDWfY/s320/41351_847720569112_2734506_n.jpg\")
\r\nThe summer before my 5th year at UMass I went to Delta Chi Convention in New Orleans, and I was pretty close to getting my own zip code. I tried to pretend I was a 42 waist, but that was super-loose fit jeans. I would estimate I was really a 44.\r\n\r\n![](\"https://3.bp.blogspot.com/-z9N4OGQsklM/Uedhk6vl-wI/AAAAAAAAA1A/l1pquUgxO4M/s320/705673_10101066393515732_1982462519_o.jpg\")
And so it went.\r\n\r\nGraduation meant leaving the over-abundance of cheap food...but it didn\'t end the weight gain. Back home meant work at a restaurant where a send-back meant snack time on fried food. By the time I got to August 2012 it was pretty bad. I had reached the heaviest I had ever been. 300 lbs.\r\n\r\nThen I hit my breaking point\r\n\r\n\r\nConstantly moving at the restaurant meant my legs rubbed together. And wore through my work pants. Every three months. I was embarrassed at how frequently I had to buy more 48 waist pants. I knew this lifestyle wasn\'t sustainable. I\'d had enough. I talked to my wife (girlfriend at the time) and we resolved to do it together.\r\n\r\nSo we took our before pictures, got our gear together, and embarked on our fitness journey by pushing play on the first video of P90X. We got great results and kept going.\r\n\r\nWe completed P90X, Insanity, Insanity: The Asylum, Les Mills COMBAT, Focus T25 and P90X3 together. Through July, August and September 2013 my mom and wife (then-fiancee) did ChaLean Extreme together while I did Body Beast to build muscle and fill out some loose skin!\r\n\r\nOh...results?\r\n![](\"https://4.bp.blogspot.com/-wtLp0biNyeU/UedjLCXYcpI/AAAAAAAAA1Q/OlpkVgRXwLk/s320/1064785_10101402791037402_1587750951_o.jpg\")
\r\nFor the full breakdown (with pictures) check out the My Transformation page, but the reader\'s digest version?\r\n\r\nIn the first 10 months I broke 100 lbs, and within a year I had dropped 125 lbs, become a runner, and become happier with my body and health than ever before.\r\n\r\nI went from an XXL shirt to a Medium/Small\r\nFrom a 48\" waist to a 31\"\r\nXL and XXL gym shorts to Medium/Small\r\nOverweight and in danger of diabetes to fit, athletic and energetic!\r\nIf\r\nyou\'re interested, you can join our accountability / support /\r\nmotivation group on facebook here:\r\nhttps://www.facebook.com/groups/sothisisfitness/ - See more at:\r\nhttp://www.sothisisfitness.com/p/my-story.html?showComment=1377039495478#sthash.0BVZ7hQN.dpuf\r\nOne of the most important things I figured out is - You don\'t have to do it alone. I had my wife - be sure to find your support system. It makes a difference.\r\n\r\nThe journey isn\'t over (it never will be), and I\'m glad I took the plunge. Every once in a while I look back on the journey and say \"hmph...So THIS is fitness...wish I figured THAT out sooner!\"\r\n\r\n
\r\n\r\nSo What IS This? \r\n \r\nThis blog is health, fitness and nutrition as I see it and as I work my way through it. I am not a professional, I am not a doctor, I am not a nutritionist. My degree is not in health/fitness/nutrition. This\r\nis just me trying to share my experiences, thoughts, opinions, and the\r\nwisdom I have gained along the path of my fitness journey (learned both\r\nthrough research and the hard way). If I make an assertion, its simply\r\nwhat I believe. If I reference studies or research, that\'s another\r\nstory. If I\'m writing a paid/compensated blog post, I\'ll disclose that as well.\r\n\r\nI try to take everything in, from people that\r\nare better at this than me, from people who are struggling like I used\r\nto, from people with ideas similar to mine and from people who are so\r\nfar on another planet that I don\'t even really understand what they\'re actually doing. I am open to opinions and CONSTRUCTIVE criticism, but\r\nthere\'s no place for hate here.\r\n ','My Journey','','inherit','closed','closed','','399-revision-v1','','','2017-01-09 00:26:54','2017-01-09 05:26:54','',399,'http://50.87.248.94/~sothisj4/399-revision-v1/',0,'revision','',0),(401,1,'2017-01-09 00:28:14','2017-01-09 05:28:14','This is my transformation. 300 lbs to less than 180 lbs in 14 months\r\n\r\nWhen this all started, I was too afraid and overwhelmed to go to a gym...so I did at-home programs. When I was in the moment, I thought these programs were great and easy-to-do. To be fair, I realize after the fact...these are exceptionally hard to stick to unless you\'ve got a special kind of drive and motivation, like I did. Even then, I found it VERY difficult to keep going sometimes. Need help deciding what to do? reach out. Let\'s chat.\r\n\r\nBefore it all began! 300 lbs and unhappy\r\n\r\n\r\n ![\"Before](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforebefore2-300x297.jpg\")
\r\n![\"Before](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforebefore1-300x229.jpg\")
\r\n\r\n\r\n\r\nAugust 2012 - Megan and I decided together that it was finally time to DO something. We\r\nbegan our weight-loss journey.\r\n\r\nAfter Phase 1 - 253 lbs\r\n![\"After](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforeinsanity2-286x300.jpg\")
\r\n![\"After](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforeinsanity-300x233.jpg\")
\r\nAfter Phase 2 - 233 lbs\r\n\r\n![\"After](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforeasylum2-300x276.jpg\")
\r\n\r\n![\"After](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforeasylum1-300x221.jpg\")
\r\n\r\n \r\n\r\n \r\n\r\n\r\n\r\nAfter Phase 3 - 219.5 lbs\r\n\r\n![\"After](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforecombat2-300x257.jpg\")
\r\n\r\n![\"After](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforecombat1-300x180.jpg\")
\r\n\r\nAfter Phase 4 - 197.8 LBS! (August \'13)\r\n\r\n![\"After](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforebeast2-300x267.jpg\")
\r\n\r\n![\"After](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforebeast1-300x190.jpg\")
\r\n\r\nAfter Phase 5 - 187.8 lbs! (Late October \'13)\r\n\r\n![\"After](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/afterbeast2-300x282.jpg\")
\r\n\r\n![\"After](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/afterbeast1-300x222.jpg\")
\r\n\r\n\r\n\r\n\r\nAfter Phase 6 - 175 lbs! (End of December \'13)\r\n![\"After](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/aftert251-300x271.jpg\")
\r\n![\"After](\"http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/aftert252-300x225.jpg\")
\r\n\r\n\r\nEven after all that, though, the journey is never over. Keep plugging away, keep working, and never stop reaching higher.','My Journey','','publish','closed','closed','','my-journey','','','2017-01-12 00:22:21','2017-01-12 05:22:21','',187,'http://50.87.248.94/~sothisj4/?page_id=401',2,'page','',0),(530,1,'2017-01-12 00:28:13','2017-01-12 05:28:13','\"Who\'s this jerk think he is?\"\n\nThis \"jerk\" is a regular guy...an \"Average Joe\"...just like you.\n\nAnd that\'s the point.\n\nWhat\'s the difference between me and you? Maybe its that I lost 130 lbs. Maybe it\'s that I\'ve finished at least 5 marathons. Or a 50 mile ultramarathon. Or a 100 mile ultramarathon. Maybe it\'s that I started & stuck to a fitness routine. Maybe its nothing.\n\nI\'m. nobody. special. \n\nI\'m just a guy that hit a breaking point and finally did something about his situation. Changed what I had, until that point, viewed as my permanent reality. I took control and made a change. A big change. One that has reshaped my whole life and world view.\n\nIt wasn\'t easy.\n\nThere were countless times I wanted to quit. Give up. It would\'ve been so much easier to just...not. It still IS easier.\n\nIt\'s a constant struggle.\n\nAnd I know I\'m not the only one who fights that battle. So here I am - sharing my story - both the struggles AND successes...to show you...\n\nIf I can do it...anyone can.\n\n130 pounds lost? 100 mile ultramarathon finish? I\'m just getting warmed up.\n\nWant a little more detail on the journey and my story (complete with pics)? Check it out the \"finding fitness\" and \"my journey\" pages.\n\nSo...THIS is \"fitness\"...','About','','inherit','closed','closed','','187-autosave-v1','','','2017-01-12 00:28:13','2017-01-12 05:28:13','',187,'http://50.87.248.94/~sothisj4/187-autosave-v1/',0,'revision','',0),(531,1,'2017-01-12 00:29:22','2017-01-12 05:29:22','\"Who\'s this jerk think he is?\"\r\n\r\nThis \"jerk\" is a regular guy...an \"Average Joe\"...just like you.\r\n\r\nAnd that\'s the point.\r\n\r\nWhat\'s the difference between me and you? Maybe its that I lost 130 lbs. Maybe it\'s that I\'ve finished at least 5 marathons. Or a 50 mile ultramarathon. Or a 100 mile ultramarathon. Maybe it\'s that I started & stuck to a fitness routine. Maybe its nothing.\r\n\r\nI\'m. nobody. special. \r\n\r\nI\'m just a guy that hit a breaking point and finally did something about his situation. Changed what I had, until that point, viewed as my permanent reality. I took control and made a change. A big change. One that has reshaped my whole life and world view.\r\n\r\nIt wasn\'t easy.\r\n\r\nThere were countless times I wanted to quit. Give up. It would\'ve been so much easier to just...not. It still IS easier.\r\n\r\nIt\'s a constant struggle.\r\n\r\nAnd I know I\'m not the only one who fights that battle. So here I am - sharing my story - both the struggles AND successes...to show you...\r\n\r\nIf I can do it...anyone can.\r\n\r\n130 pounds lost? 100 mile ultramarathon finish? I\'m just getting warmed up.\r\n\r\nWant a little more detail on the journey and my story (complete with pics)? Check it out the \"finding fitness\" and \"my journey\" pages.\r\n\r\nSo...THIS is \"fitness\"...\r\n\r\nI\'m not a doctor, nutritionist, dietitian, or the like...I\'m just a guy who\'s been through it and done his homework. All opinions here are my own. You should probably consult a doctor before making radical changes to your health, fitness, or nutrition habits.','About','','inherit','closed','closed','','187-revision-v1','','','2017-01-12 00:29:22','2017-01-12 05:29:22','',187,'http://50.87.248.94/~sothisj4/187-revision-v1/',0,'revision','',0),(402,1,'2017-01-09 00:28:14','2017-01-09 05:28:14','This is my transformation. 300 lbs to less than 180 lbs in 14 months\r\n\r\nWhen this all started, I was too afraid and overwhelmed to go to a gym...so I did at-home programs. When I was in the moment, I thought these programs were great and easy-to-do. To be fair, I realize after the fact...these are exceptionally hard to stick to unless you\'ve got a special kind of drive and motivation, like I did. Even then, I found it VERY difficult to keep going sometimes. Need help deciding what to do? reach out. Let\'s chat.\r\n\r\nBefore P90X...before EVERYTHING! 300 lbs and unhappy\r\n\r\n![](\"https://2.bp.blogspot.com/-dED0vVFuDe4/UkEH342YwbI/AAAAAAAABvI/Py-k2Y4UIeI/s400/beforebefore2.jpg\")
\r\n\r\n\r\n![](\"https://3.bp.blogspot.com/-N4UaeSXHlT8/UkEHYHVEOBI/AAAAAAAABu4/QIdbboON7tM/s400/beforebefore1.jpg\")
\r\n\r\nAugust 2012 - Megan and I decided together that it was finally time to DO something. We\r\npushed play on Day 1 of P90X and saw Tony Horton\'s smiling face. Our\r\nlives were about to be changed in a way I don\'t think we fully\r\nappreciated. \r\nAfter P90X - Before Insanity- 253 lbs\r\n![](\"https://2.bp.blogspot.com/-cMpUzCrMLqM/UkEMC-bGTeI/AAAAAAAABv4/8FYmFEMO8iE/s400/beforeinsanity2.jpg\")
\r\n![](\"https://2.bp.blogspot.com/-vzoMghfT2Xo/UkEMC-G0XpI/AAAAAAAABv8/kEs6XrQDqYo/s400/beforeinsanity.jpg\")
\r\n\r\n\r\n![](\"https://4.bp.blogspot.com/-YNiTGWMGjdQ/Ul8B2gOPqmI/AAAAAAAAB40/yD6mHGOCFO4/s1600/P90XLogo_low_res.jpg\")
\r\n\r\nP90X was GREAT! It was such a great program, really for anyone!\r\nEven at 300 lbs and going from doing nothing, I was able to do the\r\nprogram! It\'s got a great mix of strength training, cardio, and\r\nstretch/flexibility. The nice thing about P90X is that it allows you to modify the moves -\r\nevery workout video has a few people working out with Tony - someone\r\ndoing a hardcore version of the move (for experienced athletic types), a\r\nmoderate version (for average joe) and a pretty easy version (for\r\nolder/bigger/less athletic types, like me at the time). Over time I was\r\nable to step it up and keep up with the moderate person, and now I bet I\r\ncould do some of the hardcore moves! This program will never get old -\r\nyou can do a 2nd round, a 3rd round, and just keep getting better (just\r\nlike with all BeachBody programs!). I lost 47 lbs doing P90X, and if I\r\nknew then what I know now, I bet I could\'ve gotten even BETTER results. Next up - INSANITY (with Shaun T). \r\nAfter Insanity / Before Insanity: The Asylum - 233 lbs\r\n![](\"https://2.bp.blogspot.com/-r4FTP_3JgSM/UkEKQAxTnRI/AAAAAAAABvY/HsePoNcy_T0/s400/beforeasylum2.jpg\")
\r\n![](\"https://3.bp.blogspot.com/-Lk6t2s2Y0ns/UkEKP_9ny1I/AAAAAAAABvU/fHK4otFKRbI/s400/beforeasylum1.jpg\")
\r\n![](\"https://4.bp.blogspot.com/-w8Ks35EXoMs/Un51VRw4J-I/AAAAAAAAE8o/M10t0eFQXOA/s320/InsanityLogo1.jpg\")
\r\nGood LORD, INSANITY was some hard work! It was cardio hell, especially month 2! I remember saying while we were in the middle of it that INSANITY made\r\nP90X look like play-time in terms of difficulty level, and month 2 of\r\nINSANITY made month 1 look like play-time! That program is some SERIOUS boot camp, but I lost another 24 lbs on it in two months! Shaun T is an incredible motivator\r\n- he can get you to squeeze out that extra effort and not give up even\r\nin the face of his ridiculously strenuous cardio workouts! One thing I\r\nliked about the INSANITY videos was he had a whole gymnasium full of\r\npeople doing the workout...and lots of them were getting visibly pooped\r\njust like I was! I\'m not sure if that was scripted or not, but either\r\nway it was nice to feel like I wasn\'t some kind of a failure for feeling\r\nlike I wanted to lie on the floor and pass out. Next up, while we waited for my mom to finish her first round of P90X...we went for INSANITY: The Asylum\r\nAfter Insanity: The Asylum / Before Les Mills COMBAT - 219.5 lbs\r\n![](\"https://1.bp.blogspot.com/-3clOkCysBSk/UkEMV-_lXHI/AAAAAAAABwI/RBPDZ_1P6F4/s400/beforecombat2.jpg\")
\r\n![](\"https://1.bp.blogspot.com/-c_4Xf4A-VIo/UkEMWL28L-I/AAAAAAAABwM/rgl88YDx-LA/s400/beforecombat1.jpg\")
\r\n![](\"https://2.bp.blogspot.com/-58PZ7HrSd9Q/Un51cqZ6CXI/AAAAAAAAE8w/x3DUL4SCI-4/s320/Insanity_Asylum_onwhite-lowres.jpg\")
\r\n\r\nINSANITY: The Asylum wasn\'t what I expected - in a good way! This program, another from Shaun T, was only 30 days...and that was plenty! It was much more of a sports performance training program and less of \"mindless cardio\" like INSANITY was. I really enjoyed Asylum...and I was so focused on proper form and getting the move down that I didn\'t even notice the workout go by...time flies when you\'re having fun, right? Lots of agility, lots of endurance...great program for someone who\'s done a program or two and wants to refine their skills and work on agility, speed and strength! It\'s a great way to boost your skills and be able to really go hard on the next thing! Speaking of which...next up, me, Megan and my mom all went hard on Les Mills COMBAT!\r\n\r\nAfter Les Mills COMBAT / Before Body Beast - 197.8 LBS! (August \'13)\r\n![](\"https://3.bp.blogspot.com/-UFMz7tUlHfs/UkEMpP_hCfI/AAAAAAAABwY/rYsoz4v__fA/s400/beforebeast2.jpg\")
\r\n![](\"https://2.bp.blogspot.com/-YopO_kzQWzo/UkEMpaJcWKI/AAAAAAAABwg/qqZHPaeFftE/s1600/beforebeast1.jpg\")
\r\n\r\n![](\"https://4.bp.blogspot.com/-oXRvvP1EGds/Un51jPWWgsI/AAAAAAAAE84/LJFYeiqtZvw/s1600/LMC_Logo_small.jpg\")
\r\nLes Mills COMBAT helped me break the 200 lb mark! I had SO MUCH FUN doing this program! It\'s all MMA and each movement is to the beat of popular music, techno, dubstep, etc. I can\'t get over how FREAKING FUN it is! I can\'t wait to go another round. It comes with a pair of padded MMA gloves, and I swear, the way you close your hand when you wear them makes you form a better fist, punch with better form, and work your arm differently. It\'s a discipline thing, I guess. I have to say, I burned as many or more calories during Combat than during INSANITY...but I didn\'t feel like I was dying or exerting myself nearly as much. Why? There is an incredible efficiency of movement in Combat - no wasted movement. Even when you\'re pulsing back and forth or jumping into a new stance - you\'re burning calories, keeping your HR up, and staying in the workout. I LOVED it, and I HIGHLY recommend it. There are three calendars to follow - Warrior, Supreme Warrior, and Ultimate Warrior. I followed the Supreme Warrior calendar, and next time I plan on following Ultimate Warrior! It has more action, uses more workouts, and looks like a great way to get the most out of the program! The \"Warrior\" calendar looks like a great one for beginners...it has 2 rest days per week and is less strenuous than the other calendars. After that great experience, my mom and Megan did Chalean Extreme together (kind of like Lady P90X with Chalene Johnson) and I broke off on my own - I decided I had a lot of loose skin and wanted to fill it out with some real muscle...time to bulk and beast up with Body Beast!\r\n \r\n\r\n\r\nAfter Body Beast / Before T25 - 187.8 lbs! (Late October \'13)\r\n\r\n![](\"https://4.bp.blogspot.com/-AFAs6j_1LTA/UkEN_CUMKKI/AAAAAAAABxE/idGIC-uXV-g/s400/afterbeast2.jpg\")
\r\n\r\n![](\"https://3.bp.blogspot.com/-CNL9zY4pBNI/UkENqA3WXKI/AAAAAAAABw8/j1H-Mhy0fpU/s400/afterbeast1.jpg\")
\r\n\r\n![](\"https://3.bp.blogspot.com/-0vMPBrmTeW8/Un6KffuBlBI/AAAAAAAAE9E/lBmX0M4lo6w/s1600/be_logo.jpg\")
\r\nWhoa! Body Beast was intense! I felt like an animal beasting out that program! Weight training has been taken to the next level with Body Beast! I definitely built up some muscle (the pictures, while good, don\'t do it justice)! Even building all that muscle - I stayed the same weight throughout the majority of the program. What does that mean? I was leaning out and burning fat while putting on all that muscle! This is probably due in part to how I was eating, but I\'m happy with it. The vast majority of the 10 lbs I lost on this program happened in the last 3 or 4 weeks...it was like a switch got flipped and the fat was just falling off! SUCH a good program...anyone looking to bulk up and build some serious muscle should look into it. You can lean out or \"dirty bulk\", however you want to do it...it all depends on how you eat and feed the beast! Next up, my mom and Megan rejoined me to have a go at Focus T25 - the new program from Shaun T!\r\nAfter Focus T25 - 175 lbs! (End of December \'13)\r\n![](\"https://4.bp.blogspot.com/-JRi70va4otg/UsuoiDwGdJI/AAAAAAAAGLQ/rSaArIvgDn4/s1600/aftert251.jpg\")
![](\"https://1.bp.blogspot.com/-FEf5na_QHjQ/Usuon_rIkLI/AAAAAAAAGLY/aiZQoa8_I44/s1600/aftert252.jpg\")
\r\n![](\"https://3.bp.blogspot.com/-f1LIBTcOXoM/UsuowlH2UlI/AAAAAAAAGLg/_kmiI85TN74/s1600/T25_logo_low_res.jpg\")
\r\nOK - Focus T25 was definitely different! You may only be working out for 25 minutes at a time, but WOW do they make you work for it for every second! The name of the game is non-stop movement and combo-moves. Yes, you\'re not just doing one move at a time...you\'re doing two moves at a time! You\'re working your whole body through each workout...even the upper-body focus days still work lower body...and EVERY day works your core to some extent. The Beta phase - month 2 - steps it up a notch, amping up the intensity and making you work even HARDER for it. Gamma phase, if you choose the optional/additional 3rd month, focuses on strength and getting ripped up/! Gamma phase adds in lots of weights/resistance band work...and lots of burpees. If you don\'t like burpees...DON\'T do Gamma. I had a great time doing Focus T25...but then again...I have not run into a BeachBody program I didnt\' like!\r\n','My Transformation','','inherit','closed','closed','','401-revision-v1','','','2017-01-09 00:28:14','2017-01-09 05:28:14','',401,'http://50.87.248.94/~sothisj4/401-revision-v1/',0,'revision','',0),(529,1,'2017-01-12 00:22:21','2017-01-12 05:22:21','This is my transformation. 300 lbs to less than 180 lbs in 14 months\r\n\r\nWhen this all started, I was too afraid and overwhelmed to go to a gym...so I did at-home programs. When I was in the moment, I thought these programs were great and easy-to-do. To be fair, I realize after the fact...these are exceptionally hard to stick to unless you\'ve got a special kind of drive and motivation, like I did. Even then, I found it VERY difficult to keep going sometimes. Need help deciding what to do? reach out. Let\'s chat.\r\n\r\nBefore it all began! 300 lbs and unhappy\r\n\r\n\r\n \r\n\r\n\r\n\r\n\r\nAugust 2012 - Megan and I decided together that it was finally time to DO something. We\r\nbegan our weight-loss journey.\r\n\r\nAfter Phase 1 - 253 lbs\r\n\r\n\r\nAfter Phase 2 - 233 lbs\r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\n \r\n\r\n\r\n\r\nAfter Phase 3 - 219.5 lbs\r\n\r\n\r\n\r\n\r\n\r\nAfter Phase 4 - 197.8 LBS! (August \'13)\r\n\r\n\r\n\r\n\r\n\r\nAfter Phase 5 - 187.8 lbs! (Late October \'13)\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\nAfter Phase 6 - 175 lbs! (End of December \'13)\r\n\r\n\r\n\r\n\r\nEven after all that, though, the journey is never over. Keep plugging away, keep working, and never stop reaching higher.','My Journey','','inherit','closed','closed','','401-revision-v1','','','2017-01-12 00:22:21','2017-01-12 05:22:21','',401,'http://50.87.248.94/~sothisj4/401-revision-v1/',0,'revision','',0),(510,1,'2017-01-11 23:09:38','2017-01-12 04:09:38','For as long as I can remember\r\nI\'d always been a \"fat kid\". I always got made fun of, I always made an effort to wear loose clothes, and I was never really all that athletic, nor did I REALLY desire to be. Occasional efforts were made to work on it, but nothing stuck.\r\n\r\nIn my last year of high school I made real progress. I did Weight Watchers with my mom while playing sports (football/weight lifting/shotput). With this combo, I managed to lose 70 lbs dropping to 210 (though I told people I was 205 lbs). Still overweight... but it was enough. I was...average...but not truly happy.\r\nSo I went off to college and with the help of party school drinking plus all the garbage food I could eat... I gained it all back. And then some. All the healthy habits and active lifestyle behaviors I had picked up at the end of high school were gone. It didn\'t happen all at once, but it did happen pretty quick.\r\n\r\nThe summer before my 5th year at UMass I went to Delta Chi Convention in New Orleans, and I was pretty close to getting my own zip code. I tried to pretend I was a 42 waist, but that was super-loose fit jeans. I would estimate I was really a 44.\r\n\r\n \r\n\r\nAnd so it went.Graduation meant leaving the over-abundance of cheap food...but it didn\'t end the weight gain. Back home meant work at a restaurant where a send-back meant snack time on fried food. By the time I got to August 2012 it was pretty bad. I had reached the heaviest I had ever been. 300 lbs. Then I hit my breaking point\r\n\r\n\r\nConstantly moving at the restaurant meant my legs rubbed together. And wore through my work pants. Every three months. I was embarrassed at how frequently I had to buy more 48 waist pants. I knew this lifestyle wasn\'t sustainable. I\'d had enough. I talked to my wife (girlfriend at the time) and we resolved to do it together.So we took our before pictures, got our gear together, and embarked on our fitness journey.\r\n\r\n \r\n\r\nOh...results? For the full breakdown (with pictures) check out the My Transformation page. Short version? In the first 10 months I broke 100 lbs, and within a year I had dropped 125 lbs, become a runner, and become happier with my body and health than ever before.\r\n\r\n \r\n\r\nI went from an XXL shirt to a Medium/Small\r\nFrom a 48\" waist to a 31\"\r\nXL and XXL gym shorts to Medium/Small\r\nOverweight and in danger of diabetes to fit, athletic and energetic!\r\n\r\n \r\n\r\nOne of the most important things I figured out is - You don\'t have to do it alone. I had my wife - be sure to find your support system. It makes a difference. The journey isn\'t over (it never will be), and I\'m glad I took the plunge.\r\n\r\n ','My Journey','','inherit','closed','closed','','399-revision-v1','','','2017-01-11 23:09:38','2017-01-12 04:09:38','',399,'http://50.87.248.94/~sothisj4/399-revision-v1/',0,'revision','',0),(403,1,'2017-01-09 00:30:55','2017-01-09 05:30:55',' ','','','publish','closed','closed','','403','','','2017-02-20 06:58:49','2017-02-20 11:58:49','',187,'http://50.87.248.94/~sothisj4/?p=403',4,'nav_menu_item','',0),(404,1,'2017-01-09 00:30:55','2017-01-09 05:30:55',' ','','','publish','closed','closed','','404','','','2017-02-20 06:58:48','2017-02-20 11:58:48','',187,'http://50.87.248.94/~sothisj4/?p=404',3,'nav_menu_item','',0),(449,1,'2017-01-10 18:12:00','2017-01-10 23:12:00','','IMG_20160529_052016','','inherit','open','closed','','img_20160529_052016','','','2017-01-10 18:12:00','2017-01-10 23:12:00','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/IMG_20160529_052016.jpg',0,'attachment','image/jpeg',0),(450,1,'2017-01-10 18:12:04','2017-01-10 23:12:04','','ads-78983-1443884053.73','','inherit','open','closed','','ads-78983-1443884053-73','','','2017-01-10 18:12:04','2017-01-10 23:12:04','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/ads-78983-1443884053.73.png',0,'attachment','image/png',0),(451,1,'2017-01-10 18:12:07','2017-01-10 23:12:07','','ccnclogo','','inherit','open','closed','','ccnclogo-2','','','2017-01-10 18:12:07','2017-01-10 23:12:07','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/ccnclogo-1.jpg',0,'attachment','image/jpeg',0),(452,1,'2017-01-10 18:12:11','2017-01-10 23:12:11','','Screenshot_20160613-090047','','inherit','open','closed','','screenshot_20160613-090047','','','2017-01-10 18:12:11','2017-01-10 23:12:11','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/Screenshot_20160613-090047.png',0,'attachment','image/png',0),(453,1,'2017-01-10 18:12:16','2017-01-10 23:12:16','','PhotoGrid_1465822715567','','inherit','open','closed','','photogrid_1465822715567','','','2017-01-10 18:12:16','2017-01-10 23:12:16','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/PhotoGrid_1465822715567.jpg',0,'attachment','image/jpeg',0),(454,1,'2017-01-10 18:12:20','2017-01-10 23:12:20','','pineland 50 map','','inherit','open','closed','','pineland-50-map','','','2017-01-10 18:12:20','2017-01-10 23:12:20','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/pineland-50-map.jpg',0,'attachment','image/jpeg',0),(455,1,'2017-01-10 18:12:26','2017-01-10 23:12:26','','20160529_060009','','inherit','open','closed','','20160529_060009','','','2017-01-10 18:12:26','2017-01-10 23:12:26','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/20160529_060009.jpg',0,'attachment','image/jpeg',0),(456,1,'2017-01-10 18:12:31','2017-01-10 23:12:31','','IMG_20160228_071810','','inherit','open','closed','','img_20160228_071810','','','2017-01-10 18:12:31','2017-01-10 23:12:31','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/IMG_20160228_071810.jpg',0,'attachment','image/jpeg',0),(457,1,'2017-01-10 18:12:37','2017-01-10 23:12:37','','IMG_20161224_110526','','inherit','open','closed','','img_20161224_110526','','','2017-01-10 18:12:37','2017-01-10 23:12:37','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/IMG_20161224_110526-1.jpg',0,'attachment','image/jpeg',0),(458,1,'2017-01-10 18:12:43','2017-01-10 23:12:43','','IMG_20161231_175340_649','','inherit','open','closed','','img_20161231_175340_649','','','2017-01-10 18:12:43','2017-01-10 23:12:43','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/IMG_20161231_175340_649-1.jpg',0,'attachment','image/jpeg',0),(461,1,'2017-01-11 08:34:27','2017-01-11 13:34:27','','iTunes-Subscribe-button','','inherit','open','closed','','itunes-subscribe-button','','','2017-01-11 08:34:27','2017-01-11 13:34:27','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/iTunes-Subscribe-button.jpg',0,'attachment','image/jpeg',0),(462,1,'2017-01-11 08:34:29','2017-01-11 13:34:29','','rss-subscribe-button','','inherit','open','closed','','rss-subscribe-button','','','2017-01-11 08:34:29','2017-01-11 13:34:29','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/rss-subscribe-button.png',0,'attachment','image/png',0),(463,1,'2017-01-11 08:34:33','2017-01-11 13:34:33','','SubscribeOnAndroid','','inherit','open','closed','','subscribeonandroid','','','2017-01-11 08:34:33','2017-01-11 13:34:33','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/SubscribeOnAndroid.png',0,'attachment','image/png',0),(464,1,'2017-01-11 08:39:54','2017-01-11 13:39:54','','','','inherit','open','closed','','img_20161215_081557','','','2017-01-14 12:59:48','2017-01-14 17:59:48','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/IMG_20161215_081557.jpg',0,'attachment','image/jpeg',0),(465,1,'2017-01-11 08:40:12','2017-01-11 13:40:12','','','','inherit','open','closed','','wordswag_1484140624037','','','2017-01-12 02:21:23','2017-01-12 07:21:23','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/wordswag_1484140624037.jpg',0,'attachment','image/jpeg',0),(466,1,'2017-01-11 08:57:58','2017-01-11 13:57:58','','subscribeonitunes','','inherit','open','closed','','subscribeonitunes','','','2017-01-11 08:57:58','2017-01-11 13:57:58','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/subscribeonitunes.png',0,'attachment','image/png',0),(467,1,'2017-01-11 08:58:00','2017-01-11 13:58:00','','SubscribeOnRSS','','inherit','open','closed','','subscribeonrss','','','2017-01-11 08:58:00','2017-01-11 13:58:00','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/SubscribeOnRSS.png',0,'attachment','image/png',0),(468,1,'2017-01-11 08:58:04','2017-01-11 13:58:04','','SubscribeOnAndroid','','inherit','open','closed','','subscribeonandroid-2','','','2017-12-01 14:54:00','2017-12-01 19:54:00','',1547,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/SubscribeOnAndroid-1.png',0,'attachment','image/png',0),(470,1,'2017-01-11 09:26:07','2017-01-11 14:26:07','\"#20 - You Only Get One Shot To Live\" from So THIS Is Fitness by Darrell McTague. Released: 2017. Track 20. Genre: Health & Fitness.','#20 - You Only Get One Shot To Live','','inherit','open','closed','','20-you-only-get-one-shot-to-live','','','2017-01-12 02:17:30','2017-01-12 07:17:30','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/STIF-Ep-20-You-only-get-one-shot-to-live.mp3',0,'attachment','audio/mpeg',0),(474,1,'2017-01-11 13:35:41','2017-01-11 18:35:41','.separate-containers .inside-article .page-header-image-single {padding-left: 50px;\n width: 300px; float: right;\n}\n.social_icon {\nfloat: right;\n}','forefront','','publish','closed','closed','','forefront','','','2017-02-20 06:59:29','2017-02-20 11:59:29','',0,'http://50.87.248.94/~sothisj4/forefront/',0,'custom_css','',0),(475,1,'2017-01-11 13:35:41','2017-01-11 18:35:41','#lb-content img.wp-post-image {\n float: left;\n margin: 0 20px 10px 0 !important;\n}','forefront','','inherit','closed','closed','','474-revision-v1','','','2017-01-11 13:35:41','2017-01-11 18:35:41','',474,'http://50.87.248.94/~sothisj4/474-revision-v1/',0,'revision','',0),(477,1,'2017-01-11 13:36:53','2017-01-11 18:36:53','#lb-content img.wp-post-image {\n float: left;\n margin: 0 20px 10px 0 !important;\n width: 30%;\n}','forefront','','inherit','closed','closed','','474-revision-v1','','','2017-01-11 13:36:53','2017-01-11 18:36:53','',474,'http://50.87.248.94/~sothisj4/474-revision-v1/',0,'revision','',0),(486,1,'2017-01-11 13:39:20','2017-01-11 18:39:20','','forefront','','inherit','closed','closed','','474-revision-v1','','','2017-01-11 13:39:20','2017-01-11 18:39:20','',474,'http://50.87.248.94/~sothisj4/474-revision-v1/',0,'revision','',0),(480,1,'2017-01-11 13:38:07','2017-01-11 18:38:07','#lb-content img.wp-post-image {\n float: left;\n margin: 0 20px 10px 0 !important;\n width: 300px;\n}','forefront','','inherit','closed','closed','','474-revision-v1','','','2017-01-11 13:38:07','2017-01-11 18:38:07','',474,'http://50.87.248.94/~sothisj4/474-revision-v1/',0,'revision','',0),(769,1,'2017-01-19 02:03:31','2017-01-19 07:03:31','It always easier to \"not\".
\r\nIt doesn\'t take much for us to stay in bed, sit on the couch, and otherwise simply NOT do it. When you factor in the bitter cold, snow, wind, and all-around poor conditions of winter... you can just forget the whole \"getting outside for a run\" thing. Maybe that\'s why folks who DO go out there and run despite the winter chill are called \"winter warriors\".','#21 - Winter Warriors & Why We Do It','','inherit','closed','closed','','768-revision-v1','','','2017-01-19 02:03:31','2017-01-19 07:03:31','',768,'http://sothisisfitness.com/2017/01/768-revision-v1.html',0,'revision','',0),(484,1,'2017-01-11 13:38:45','2017-01-11 18:38:45','#lb-content img.wp-post-image {\n float: right;\n margin: 0 20px 10px 0 !important;\n width: 300px;\n}','forefront','','inherit','closed','closed','','474-revision-v1','','','2017-01-11 13:38:45','2017-01-11 18:38:45','',474,'http://50.87.248.94/~sothisj4/474-revision-v1/',0,'revision','',0),(488,1,'2017-01-11 13:43:44','2017-01-11 18:43:44','.page-header-image img {width: auto;}','forefront','','inherit','closed','closed','','474-revision-v1','','','2017-01-11 13:43:44','2017-01-11 18:43:44','',474,'http://50.87.248.94/~sothisj4/474-revision-v1/',0,'revision','',0),(768,1,'2017-01-19 08:53:53','2017-01-19 13:53:53','It\'s always easier to \"not\".
\r\nIt doesn\'t take much for us to stay in bed, sit on the couch, and otherwise simply NOT do it. When you factor in the bitter cold, snow, wind, and all-around poor conditions of winter... you can just forget the whole \"getting outside for a run\" thing. Maybe that\'s why folks who DO go out there and run despite the winter chill are called \"winter warriors\".\r\n\r\nIt\'s not such a crazy concept, when you really break it down... and understanding the \"why\"? Well...if you\'re in this fitness thing, or you\'re even THINKING about it... I bet you\'ll get it.\r\n\r\nThere\'s plenty to go over in this episode...\r\n\r\n[podcast src=\"https://html5-player.libsyn.com/embed/episode/id/5006647/height/90/width/450/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/\" height=\"90\" width=\"450\"]\r\n\r\n\r\n\r\nI wasn\'t really sure what to expect from this episode when the idea struck me. What I ended up with was...dare I say... pretty awesome. I had the opportunity to interview 4 people who all had some interesting and different ideas on why THEY get out there despite the bitter winter cold. Their stories ranged from pretty normal to pretty extraordinary.\r\nSo what exactly is in this episode?
\r\n\r\n - Revisiting my big goals for this year, and what kind of a start that\'s off to.
\r\n - Winter Warlock 5K, 10K, 13.1, & 18 Miler 2017
\r\n - What\'s In The Box - January Edition
\r\n - On-site at Winter Warlock\r\n
\r\n - Participant experience
\r\n - Why they are Winter Warriors
\r\n
\r\n \r\n - My thoughts on why to be a Winter Warrior
\r\n
\r\nBe sure to check out the Dave\'s Antarctica marathon plan and the My Luu charity links below!\r\n\r\nBrief Video Summary of Dave\'s Plan to Run in Antarctica:\r\n\r\nhttps://youtu.be/xmEOPyxpeWY\r\n\r\nThe My Luu Memorial Fund:\r\n\r\nhttps://www.crowdrise.com/myluufund\r\n\r\n \r\n\r\nThanks to my sponsors!\r\n\r\nwww.hopheadevents.com\r\n\r\nwww.runtruenorth.com\r\n\r\nwww.foolproofbrewing.com','#21 - Winter Warriors & Why We Do It','','publish','open','open','','21-winter-warriors-why-we-do-it','','','2017-01-19 18:10:02','2017-01-19 18:10:02','',0,'http://sothisisfitness.com/?p=768',0,'post','',0),(493,1,'2017-01-11 13:56:22','2017-01-11 18:56:22',' \r\n\r\n \r\n\r\n(Apologies for the double-publish...technical difficulties earlier)\r\n\r\nThere\'s just not enough time in the day (or in the podcast) sometimes. So many things to talk about... Well, today I cover three BIG things! Two of them I cover REALLY well! One is...well...just tough to talk about with saying the same thing everyone else has already said.\r\n\r\n \r\n\r\nThe spotlight here is...The New England Spahtens.\r\n\r\n \r\n\r\nWho, what, why, and how. And more, of course :) And I\'ve got Paul Jones to tell me allllll about it.\r\n\r\n\r\n\r\n\r\n\r\nHot off the heels of their big win in Mud Run Guide\'s \"Best Of\" OCR awards, I interview Paul Jones, the de facto face of the New England Spahtens! We get into:\r\n\r\n-OCR, and its roots\r\n-The growth of OCR, emergence of the \"Big 3\", and rise/fall of the \"little guys\"\r\n-The origins of The New England Spahtens, and where it is today\r\n-What \"community\" really means...and what it looks like\r\n\r\nIf you\'re interested in checking out the Spahtens, and maybe becoming a part of their crowd, visit the links below! Also, be sure to listen to The NE Spahtens Show. That\'s their podcast, and I assure you, it\'s lovely.\r\n\r\nvisit join.nespahtens.com for all the links you could want!\r\n\r\n \r\n\r\nAfter the interview...I get into a bit about...well...New Year\'s Resolutions. because...well...why wouldn\'t I, right? I just can\'t help myself.\r\n\r\n \r\n\r\nPlease do find me at:\r\n\r\n \r\n\r\nwww.SoTHISIsFitness.com\r\n\r\nwww.Facebook.com/SoTHISIsFitness\r\n\r\nwww.instagram.com/snuffydx\r\n\r\nwww.twitter.com/snuffydx\r\n\r\nSearch \"So THIS Is Fitness\" on iTunes or your favorite podcast listening app. Be sure to SUBSCRIBE, not just download one episode :)\r\n\r\n \r\n\r\nAnd if you like the show, please consider giving us a rating and review on iTunes (or your podcast source of choice). Every little bit helps us pop up higher in search results and get found just a little bit easier.\r\n\r\nLastly, please don\'t be shy - EMAIL ME! Darrell@SoTHISIsFitness.com. I LOVE feedback, would love your questions, comments, or just a \"hey, liked the show!\".\r\n\r\n \r\n\r\nCheck out this episode!','#18 - The New England Spahtens, OCR, & A New Year','','inherit','closed','closed','','7-revision-v1','','','2017-01-11 13:56:22','2017-01-11 18:56:22','',7,'http://50.87.248.94/~sothisj4/7-revision-v1/',0,'revision','',0),(494,1,'2017-01-11 13:57:38','2017-01-11 18:57:38','(Apologies for the double-publish...technical difficulties earlier)\r\n\r\nThere\'s just not enough time in the day (or in the podcast) sometimes. So many things to talk about... Well, today I cover three BIG things! Two of them I cover REALLY well! One is...well...just tough to talk about with saying the same thing everyone else has already said.\r\n\r\n \r\n\r\nThe spotlight here is...The New England Spahtens.\r\n\r\n \r\n\r\nWho, what, why, and how. And more, of course :) And I\'ve got Paul Jones to tell me allllll about it.\r\n\r\n\r\n\r\n\r\n\r\nHot off the heels of their big win in Mud Run Guide\'s \"Best Of\" OCR awards, I interview Paul Jones, the de facto face of the New England Spahtens! We get into:\r\n\r\n-OCR, and its roots\r\n-The growth of OCR, emergence of the \"Big 3\", and rise/fall of the \"little guys\"\r\n-The origins of The New England Spahtens, and where it is today\r\n-What \"community\" really means...and what it looks like\r\n\r\nIf you\'re interested in checking out the Spahtens, and maybe becoming a part of their crowd, visit the links below! Also, be sure to listen to The NE Spahtens Show. That\'s their podcast, and I assure you, it\'s lovely.\r\n\r\nvisit join.nespahtens.com for all the links you could want!\r\n\r\n \r\n\r\nAfter the interview...I get into a bit about...well...New Year\'s Resolutions. because...well...why wouldn\'t I, right? I just can\'t help myself.\r\n\r\n \r\n\r\nPlease do find me at:\r\n\r\n \r\n\r\nwww.SoTHISIsFitness.com\r\n\r\nwww.Facebook.com/SoTHISIsFitness\r\n\r\nwww.instagram.com/snuffydx\r\n\r\nwww.twitter.com/snuffydx\r\n\r\nSearch \"So THIS Is Fitness\" on iTunes or your favorite podcast listening app. Be sure to SUBSCRIBE, not just download one episode :)\r\n\r\n \r\n\r\nAnd if you like the show, please consider giving us a rating and review on iTunes (or your podcast source of choice). Every little bit helps us pop up higher in search results and get found just a little bit easier.\r\n\r\nLastly, please don\'t be shy - EMAIL ME! Darrell@SoTHISIsFitness.com. I LOVE feedback, would love your questions, comments, or just a \"hey, liked the show!\".\r\n\r\n \r\n\r\nCheck out this episode!','#18 - The New England Spahtens, OCR, & A New Year','','inherit','closed','closed','','7-revision-v1','','','2017-01-11 13:57:38','2017-01-11 18:57:38','',7,'http://50.87.248.94/~sothisj4/7-revision-v1/',0,'revision','',0),(495,1,'2017-01-12 02:43:22','2017-01-12 07:43:22','By now, we know how I feel about \"limits\".
\r\nIf you\'ve ever heard my podcast or read the blog you KNOW - I am a FIRM believer that the only limits we TRULY have are the ones we set for ourselves. Well, I might not have really stopped to think how or why we imagine those limits to exist in the first place.\r\nNow, I\'m thinking about it a little more.
\r\nI think I understand, just a little bit better, what keeps some people from taking the plunge. Why some of the, seemingly, most interested people ultimately leave the gym without joining. Prepare for one of those... \"ooooohhhhh...\" moments.\r\n\r\n[podcast src=\"https://html5-player.libsyn.com/embed/episode/id/4982888/height/90/width/450/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/\" height=\"90\" width=\"450\"]\r\nThis might be one of my favorite chats yet.
\r\nSteven Hall, head honcho of Hophead Events, joins me on the show for a great chat. It\'s always nice to have that like-minded discussion, right?\r\nIn This Episode:
\r\n\r\n - Who IS Steven Hall
\r\n - 26.2 Challenge & Hophead Events
\r\n - South Shore Food & Wine Expo
\r\n - Risk vs. Reward
\r\n - Failure
\r\n - Attitude, positivity, and getting out there.
\r\n
\r\nYou can find Steven online:\r\n\r\nwww.facebook.com/thirstygreek\r\nwww.twitter.com/thirstygreek\r\nwww.instagram.com/thirstygreek\r\n\r\nand find Hophead Events at www.HopheadEvents.com\r\nAs always, you can find ME at:
\r\nwww.SoTHISIsFitness.com (NEW SITE IS LIVE!!!)\r\nwww.facebook.com/sothisisfitness\r\nwww.twitter.com/snuffydx\r\nwww.instagram.com/snuffydx\r\n\r\nPlease do consider leaving a rating and review on iTunes!','#20 - We All Only Get One Shot To Live','','publish','open','open','','20-we-all-only-get-one-shot-to-live','','','2017-01-14 21:18:27','2017-01-15 02:18:27','',0,'http://50.87.248.94/~sothisj4/?p=495',0,'post','',0),(496,1,'2017-01-11 14:17:44','2017-01-11 19:17:44','','#20 -','','inherit','closed','closed','','495-revision-v1','','','2017-01-11 14:17:44','2017-01-11 19:17:44','',495,'http://50.87.248.94/~sothisj4/495-revision-v1/',0,'revision','',0),(497,1,'2017-01-11 14:19:10','2017-01-11 19:19:10','[podcast src=\"https://html5-player.libsyn.com/embed/episode/id/4982888/height/90/width/450/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/\" height=\"90\" width=\"450\"]','#20 -','','inherit','closed','closed','','495-revision-v1','','','2017-01-11 14:19:10','2017-01-11 19:19:10','',495,'http://50.87.248.94/~sothisj4/495-revision-v1/',0,'revision','',0),(498,1,'2017-01-11 14:19:56','2017-01-11 19:19:56','test text test test\r\n\r\n[podcast src=\"https://html5-player.libsyn.com/embed/episode/id/4982888/height/90/width/450/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/\" height=\"90\" width=\"450\"]','#20 - You Only Get One Shot To Live','','inherit','closed','closed','','495-revision-v1','','','2017-01-11 14:19:56','2017-01-11 19:19:56','',495,'http://50.87.248.94/~sothisj4/495-revision-v1/',0,'revision','',0),(499,1,'2017-01-14 11:28:02','2017-01-14 16:28:02','I continue to be floored & impressed by the people I meet.
\nIf you believe the best in humanity, you\'ll encounter it...and that\'s exactly what happened on frigid Millinocket weekend. Katrina White is an AMAZING person, someone who\'s story I can only call a True Triumph. I am thrilled to have her on the show to share that story and shine a little light on the hope that awaits every single person out there hoping to make a transformation.\nThere was a lot to cover in this episode...\n\n\n\nI\'m THRILLED to have Katrina on the show!\nWhat\'s in Episode 17?
\n-Life Today for Katrina White\n-Katrina\'s AMAZING 150 lb weight loss journey\n-Discovering running, & conquering her first marathon - Millinocket Marathon!\n-Thought on the journey, attitude, and what others can expect\n-Inspiring the next generation through Girls On The Run\n-much more!\n\nIt was so great to have someone on the show who\'s been there, and keenly understands the struggle...but also knows that just because she lost triple digits doesn\'t mean everyone else needs to. It\'s all relative, as I always say.\nJoin Katrina as she shares her story!
\nFind Katrina online:\nOn Facebook (Katrina Brynn White)\nOn Instagram (@momsrun_strong)\n\nAnd find Girls On The Run at www.GirlsOnTheRun.org\n\nYou can find So THIS Is Fitness online at:\nwww.SoTHISIsFitness.com\nwww.facebook.com/SoTHISIsFitness\nwww.instagram.com/snuffydx\nwww.twitter.com/snuffydx\nemail me at Darrell@SoTHISIsFitness.com with your feedback, questions, concerns & more!\n\nAnd lastly - please consider taking a moment to rate & review the show. Every single one of those helps us pop up a little higher in search results. Let\'s help others discover the inspiration Katrina, and future guests, will have to share!\n\nCheck out this episode!','#17 - True Triumph: Katrina White','','inherit','closed','closed','','8-autosave-v1','','','2017-01-14 11:28:02','2017-01-14 16:28:02','',8,'http://50.87.248.94/~sothisj4/8-autosave-v1/',0,'revision','',0),(501,1,'2017-01-11 14:34:14','2017-01-11 19:34:14','I continue to be floored & impressed by the people I meet.\r\n\r\nIf you believe the best in humanity, you\'ll encounter it...and that\'s exactly what happened on frigid Millinocket weekend. Katrina is an AMAZING person, someone who\'s story I can only call a True Triumph. I am thrilled to have her on the show to share that story and shine a little light on the hope that awaits every single person out there hoping to make a transformation.\r\nThere was a lot to cover in this episode...\r\n\r\n\r\n\r\nI\'m THRILLED to have Katrina on the show!\r\nWhat\'s in Episode 17?\r\n-Life Today for Katrina White\r\n-Katrina\'s AMAZING 150 lb weight loss journey\r\n-Discovering running, & conquering her first marathon - Millinocket Marathon!\r\n-Thought on the journey, attitude, and what others can expect\r\n-Inspiring the next generation through Girls On The Run\r\n-much more!\r\n\r\nIt was so great to have someone on the show who\'s been there, and keenly understands the struggle...but also knows that just because she lost triple digits doesn\'t mean everyone else needs to. It\'s all relative, as I always say.\r\n\r\nJoin Katrina as she shares her story!\r\n\r\nFind Katrina online:\r\nOn Facebook (Katrina Brynn White)\r\nOn Instagram (@momsrun_strong)\r\n\r\nAnd find Girls On The Run at www.GirlsOnTheRun.org\r\n\r\nYou can find So THIS Is Fitness online at:\r\nwww.SoTHISIsFitness.com\r\nwww.facebook.com/SoTHISIsFitness\r\nwww.instagram.com/snuffydx\r\nwww.twitter.com/snuffydx\r\nemail me at Darrell@SoTHISIsFitness.com with your feedback, questions, concerns & more!\r\n\r\nAnd lastly - please consider taking a moment to rate & review the show. Every single one of those helps us pop up a little higher in search results. Let\'s help others discover the inspiration Katrina, and future guests, will have to share!\r\n\r\nCheck out this episode!','#17 - True Triumph: Katrina White','','inherit','closed','closed','','8-revision-v1','','','2017-01-11 14:34:14','2017-01-11 19:34:14','',8,'http://50.87.248.94/~sothisj4/8-revision-v1/',0,'revision','',0),(502,1,'2017-01-11 21:37:55','2017-01-12 02:37:55','','subscribeonitunes','','inherit','open','closed','','subscribeonitunes-2','','','2017-01-11 21:37:55','2017-01-12 02:37:55','',0,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/subscribeonitunes-1.png',0,'attachment','image/png',0),(936,1,'2017-02-16 07:18:16','2017-02-16 12:18:16','','Podcast cover image - celebration','','inherit','open','closed','','photogrid_1487221225849','','','2017-02-16 07:20:37','2017-02-16 12:20:37','',933,'http://sothisisfitness.com/wp-content/uploads/2017/02/PhotoGrid_1487221225849.png',0,'attachment','image/png',0),(937,1,'2017-02-16 07:22:10','2017-02-16 12:22:10','It\'s an awfully long road you\'re on...
\r\nYes, YOU. All of us, really. Life is a journey, our chosen goals and targets are a journey... all of this is a journey. Most journeys are gonna be pretty long. Every so often, along the way, it\'s important to stop and celebrate the little victories on the road to total success.\r\nAppreciation is pretty important, too.
\r\nWe may not always be satisfied with our current lot in life... but it\'s important to be grateful and appreciative of what we CURRENTLY have. Once we\'ve wrapped our heads around THAT... we can start working towards where we DO want to be.\r\n\r\nSO, for our EPIC (har har) 25th episode - we tackle these two important points.\r\n\r\nYes, today\'s episode is that simple:\r\n\r\n - Appreciation
\r\n - Control what you can
\r\n - Celebration
\r\n - My challenge to YOU
\r\n
\r\nThanks to all of you for sticking with me for 25 episodes - I fully intend to bring you (many more than) 25 more, and the quality is only gonna continue to improve - content, production values, and more.\r\nResources:
\r\nEpisode 24 - \"It\'s Not Enough\" (time management resources)\r\nWhy Workouts Fail #2 - The Scale\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - Subscribe On iTunes
\r\n - Subscribe On Android
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website','Podcast Episode 25 - Celebration','','inherit','closed','closed','','933-revision-v1','','','2017-02-16 07:22:10','2017-02-16 12:22:10','',933,'http://sothisisfitness.com/2017/02/933-revision-v1.html',0,'revision','',0),(504,1,'2017-01-11 23:26:53','2017-01-12 04:26:53','For as long as I can remember I\'d always been a \"fat kid\".\n\n\"Finding fitness\" was never something seriously on my radar. I always got made fun of, I always made an effort to wear loose clothes, and I was never really all that athletic, nor did I REALLY desire to be. Occasional efforts were made to work on it, but nothing stuck.\n\nIn my last year of high school I made real progress. I did Weight Watchers with my mom while playing sports (football/weight lifting/shotput). With this combo, I managed to lose 70 lbs dropping to 210 (though I told people I was 205 lbs). Still overweight... but it was enough. I was...average...but not truly happy.\nSo I went off to college.\n\nWith the help of party school drinking plus all the garbage food I could eat... I gained it all back. And then some. All the healthy habits and active lifestyle behaviors I had picked up at the end of high school were gone. It didn\'t happen all at once, but it did happen pretty quick.\n\nThe summer before my 5th year at UMass I went to Delta Chi Convention in New Orleans, and I was pretty close to getting my own zip code. I tried to pretend I was a 42 waist, but that was super-loose fit jeans. I would estimate I was really a 44.\n\n \n\nAnd so it went. \n\nGraduation meant leaving the over-abundance of cheap food...but it didn\'t end the weight gain. Back home meant work at a restaurant where a send-back meant snack time on fried food. By the time I got to August 2012 it was pretty bad. I had reached the heaviest I had ever been. 300 lbs. \n\nThen I hit my breaking point.\n\nConstantly moving at the restaurant meant my legs rubbed together. And wore through my work pants. Every three months. I was embarrassed at how frequently I had to buy more 48 waist pants. It became clear this lifestyle wasn\'t sustainable...and I\'d had enough. I talked to my wife (girlfriend at the time) and we resolved to do it together.So we took our before pictures, got our gear together, and embarked on our fitness journey.\n\n \n\nOh...results? \n\nFor the full breakdown (with pictures) check out the My Transformation page. Short version? In the first 10 months I broke 100 lbs, and within a year I had dropped 125 lbs, become a runner, and become happier with my body and health than ever before.\n\n \n\nI went from an XXL shirt to a Medium/Small\nFrom a 48\" waist to a 31\"\nXL and XXL gym shorts to Medium/Small\nOverweight and in danger of diabetes to fit, athletic and energetic!\n\n \n\nOne of the most important things I figured out is - You don\'t have to do it alone. I had my wife - be sure to find your support system. It makes a difference. The journey isn\'t over (it never will be), and I\'m glad I took the plunge.\n\n ','Finding Fitness','','inherit','closed','closed','','399-autosave-v1','','','2017-01-11 23:26:53','2017-01-12 04:26:53','',399,'http://50.87.248.94/~sothisj4/399-autosave-v1/',0,'revision','',0),(509,1,'2017-01-11 23:08:14','2017-01-12 04:08:14','','41351_847720569112_2734506_n','','inherit','open','closed','','41351_847720569112_2734506_n','','','2017-01-11 23:08:14','2017-01-12 04:08:14','',399,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/41351_847720569112_2734506_n.jpg',0,'attachment','image/jpeg',0),(508,1,'2017-01-11 23:07:36','2017-01-12 04:07:36','','1064785_10101402791037402_1587750951_o','','inherit','open','closed','','1064785_10101402791037402_1587750951_o','','','2017-01-11 23:07:36','2017-01-12 04:07:36','',399,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/1064785_10101402791037402_1587750951_o.jpg',0,'attachment','image/jpeg',0),(507,1,'2017-01-11 23:04:26','2017-01-12 04:04:26','','705673_10101066393515732_1982462519_o','','inherit','open','closed','','705673_10101066393515732_1982462519_o','','','2017-01-11 23:04:26','2017-01-12 04:04:26','',495,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/705673_10101066393515732_1982462519_o.jpg',0,'attachment','image/jpeg',0),(505,1,'2017-01-11 22:37:34','2017-01-12 03:37:34','','308_589489645952_8413_n','','inherit','open','closed','','308_589489645952_8413_n','','','2017-01-11 22:37:34','2017-01-12 03:37:34','',495,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/308_589489645952_8413_n.jpg',0,'attachment','image/jpeg',0),(506,1,'2017-01-11 22:40:41','2017-01-12 03:40:41','','274_584599565712_7157_n','','inherit','open','closed','','274_584599565712_7157_n','','','2017-01-11 22:40:41','2017-01-12 03:40:41','',495,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/274_584599565712_7157_n.jpg',0,'attachment','image/jpeg',0),(512,1,'2017-01-11 23:28:32','2017-01-12 04:28:32','For as long as I can remember I\'d always been a \"fat kid\".
\r\n\"Finding fitness\" was never something seriously on my radar. I always got made fun of, I always made an effort to wear loose clothes, and I was never really all that athletic, nor did I REALLY desire to be. Occasional efforts were made to work on it, but nothing stuck.\r\n\r\nIn my last year of high school I made real progress. I did Weight Watchers with my mom while playing sports (football/weight lifting/shotput). With this combo, I managed to lose 70 lbs dropping to 210 (though I told people I was 205 lbs). Still overweight... but it was enough. I was...average...but not truly happy.\r\nSo I went off to college.
\r\nWith the help of party school drinking plus all the garbage food I could eat... I gained it all back. And then some. All the healthy habits and active lifestyle behaviors I had picked up at the end of high school were gone. It didn\'t happen all at once, but it did happen pretty quick.\r\n\r\nThe summer before my 5th year at UMass I went to Delta Chi Convention in New Orleans, and I was pretty close to getting my own zip code. I tried to pretend I was a 42 waist, but that was super-loose fit jeans. I would estimate I was really a 44.\r\n\r\n \r\nAnd so it went.
\r\nGraduation meant leaving the over-abundance of cheap food...but it didn\'t end the weight gain. Back home meant work at a restaurant where a send-back meant snack time on fried food. By the time I got to August 2012 it was pretty bad. I had reached the heaviest I had ever been. 300 lbs. \r\n\r\nThen I hit my breaking point.\r\n\r\nConstantly moving at the restaurant meant my legs rubbed together. And wore through my work pants. Every three months. I was embarrassed at how frequently I had to buy more 48 waist pants. It became clear this lifestyle wasn\'t sustainable...and I\'d had enough. I talked to my wife (girlfriend at the time) and we resolved to do it together.So we took our before pictures, got our gear together, and embarked on our fitness journey.\r\n\r\n \r\nOh...results?
\r\nFor the full breakdown (with pictures) check out the My Transformation page. Short version? In the first 10 months I broke 100 lbs, and within a year I had dropped 125 lbs, become a runner, and become happier with my body and health than ever before.\r\n\r\n \r\n\r\nI went from an XXL shirt to a Medium/Small\r\nFrom a 48\" waist to a 31\"\r\nXL and XXL gym shorts to Medium/Small\r\nOverweight and in danger of diabetes to fit, athletic and energetic!\r\n\r\n \r\n\r\nOne of the most important things I figured out is - You don\'t have to do it alone. I had my wife - be sure to find your support system. It makes a difference. The journey isn\'t over (it never will be), and I\'m glad I took the plunge.\r\n\r\n ','Finding Fitness','','inherit','closed','closed','','399-revision-v1','','','2017-01-11 23:28:32','2017-01-12 04:28:32','',399,'http://50.87.248.94/~sothisj4/399-revision-v1/',0,'revision','',0),(513,1,'2017-01-11 23:28:51','2017-01-12 04:28:51',' \r\n\r\n[podcast src=\"https://html5-player.libsyn.com/embed/episode/id/4982888/height/90/width/450/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/\" height=\"90\" width=\"450\"]','#20 - We All Only Get One Shot To Live','','inherit','closed','closed','','495-revision-v1','','','2017-01-11 23:28:51','2017-01-12 04:28:51','',495,'http://50.87.248.94/~sothisj4/495-revision-v1/',0,'revision','',0),(514,1,'2017-01-12 00:19:46','2017-01-12 05:19:46','This is my transformation. 300 lbs to less than 180 lbs in 14 months\n\nWhen this all started, I was too afraid and overwhelmed to go to a gym...so I did at-home programs. When I was in the moment, I thought these programs were great and easy-to-do. To be fair, I realize after the fact...these are exceptionally hard to stick to unless you\'ve got a special kind of drive and motivation, like I did. Even then, I found it VERY difficult to keep going sometimes. Need help deciding what to do? reach out. Let\'s chat.\n\nBefore it all began! 300 lbs and unhappy\n\n\n \n\n\n\n\nAugust 2012 - Megan and I decided together that it was finally time to DO something. We\nbegan our weight-loss journey.\n\nAfter Phase 1 - 253 lbs\n\n\nAfter Phase 2 - 233 lbs\n\n\n\n\n\n \n\n \n\n\n\nAfter Phase 3 - 219.5 lbs\n\n\n\n\n\nAfter Phase 4 - 197.8 LBS! (August \'13)\n\n\n\n\n\nAfter Phase 5 - 187.8 lbs! (Late October \'13)\n\n\n\n\n\n\n\n\nAfter Focus T25 - 175 lbs! (End of December \'13)\n\n\nOK - Focus T25 was definitely different! You may only be working out for 25 minutes at a time, but WOW do they make you work for it for every second! The name of the game is non-stop movement and combo-moves. Yes, you\'re not just doing one move at a time...you\'re doing two moves at a time! You\'re working your whole body through each workout...even the upper-body focus days still work lower body...and EVERY day works your core to some extent. The Beta phase - month 2 - steps it up a notch, amping up the intensity and making you work even HARDER for it. Gamma phase, if you choose the optional/additional 3rd month, focuses on strength and getting ripped up/! Gamma phase adds in lots of weights/resistance band work...and lots of burpees. If you don\'t like burpees...DON\'T do Gamma. I had a great time doing Focus T25...but then again...I have not run into a BeachBody program I didnt\' like!\n','My Transformation','','inherit','closed','closed','','401-autosave-v1','','','2017-01-12 00:19:46','2017-01-12 05:19:46','',401,'http://50.87.248.94/~sothisj4/401-autosave-v1/',0,'revision','',0),(528,1,'2017-01-12 00:01:46','2017-01-12 05:01:46','','aftert252','','inherit','open','closed','','aftert252','','','2017-01-12 00:01:55','2017-01-12 05:01:55','',401,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/aftert252.jpg',0,'attachment','image/jpeg',0),(535,1,'2017-01-12 02:37:30','2017-01-12 07:37:30','By now, we know how I feel about \"limits\".
\r\nIf you\'ve ever heard my podcast or read the blog you KNOW - I am a FIRM believer that the only limits we TRULY have are the ones we set for ourselves. Well, I might not have really stopped to think how or why we imagine those limits to exist in the first place.\r\nNow, I\'m thinking about it a little more.
\r\nI think I understand, just a little bit better, what keeps some people from taking the plunge. Why some of the, seemingly, most interested people ultimately leave the gym without joining. Prepare for one of those... \"ooooohhhhh...\" moments.\r\n\r\n[podcast src=\"https://html5-player.libsyn.com/embed/episode/id/4982888/height/90/width/450/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/\" height=\"90\" width=\"450\"]\r\nThis might be one of my favorite chats yet.
\r\nSteven Hall, head honcho of Hophead Events, joins me on the show for a great chat. It\'s always nice to have that like-minded discussion, right?\r\nIn This Episode:
\r\n\r\n - Who IS Steven Hall
\r\n - 26.2 Challenge & Hophead Events
\r\n - South Shore Food & Wine Expo
\r\n - Risk vs. Reward
\r\n - Failure
\r\n - Attitude, positivity, and getting out there.
\r\n
\r\nYou can find Steven online:\r\n\r\nwww.facebook.com/thirstygreek\r\nwww.twitter.com/thirstygreek\r\nwww.instagram.com/thirstygreek\r\n\r\nand find Hophead Events at www.HopheadEvents.com\r\nAs always, you can find ME at:
\r\nwww.SoTHISIsFitness.com (NEW SITE IS LIVE!!!)\r\nwww.facebook.com/sothisisfitness\r\nwww.twitter.com/snuffydx\r\nwww.instagram.com/snuffydx\r\n\r\nPlease do consider leaving a rating and review on iTunes!','#20 - We All Only Get One Shot To Live','','inherit','closed','closed','','495-revision-v1','','','2017-01-12 02:37:30','2017-01-12 07:37:30','',495,'http://sothisisfitness.com/2017/01/495-revision-v1.html',0,'revision','',0),(523,1,'2017-01-11 23:54:36','2017-01-12 04:54:36','','beforebeast2','','inherit','open','closed','','beforebeast2','','','2017-01-11 23:55:23','2017-01-12 04:55:23','',401,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforebeast2.jpg',0,'attachment','image/jpeg',0),(524,1,'2017-01-11 23:55:50','2017-01-12 04:55:50','','beforebeast1','','inherit','open','closed','','beforebeast1','','','2017-01-11 23:56:23','2017-01-12 04:56:23','',401,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforebeast1.jpg',0,'attachment','image/jpeg',0),(527,1,'2017-01-12 00:01:12','2017-01-12 05:01:12','','aftert251','','inherit','open','closed','','aftert251','','','2017-01-12 00:01:27','2017-01-12 05:01:27','',401,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/aftert251.jpg',0,'attachment','image/jpeg',0),(525,1,'2017-01-11 23:58:52','2017-01-12 04:58:52','','afterbeast1','','inherit','open','closed','','afterbeast1','','','2017-01-11 23:59:55','2017-01-12 04:59:55','',401,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/afterbeast1.jpg',0,'attachment','image/jpeg',0),(526,1,'2017-01-11 23:59:02','2017-01-12 04:59:02','','afterbeast2','','inherit','open','closed','','afterbeast2','','','2017-01-11 23:59:26','2017-01-12 04:59:26','',401,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/afterbeast2.jpg',0,'attachment','image/jpeg',0),(533,1,'2017-01-12 00:41:59','2017-01-12 05:41:59',' ','','','publish','closed','closed','','533','','','2017-02-20 06:58:49','2017-02-20 11:58:49','',0,'http://50.87.248.94/~sothisj4/?p=533',6,'nav_menu_item','',0),(534,1,'2017-01-12 02:29:08','2017-01-12 07:29:08','By now, we know how I feel about \"limits\".\r\n\r\nIf you\'ve ever heard my podcast or read the blog you KNOW - I am a FIRM believer that the only limits we TRULY have are the ones we set for ourselves. Well, I might not have really stopped to think how or why we imagine those limits to exist in the first place.\r\n\r\n \r\n\r\n[podcast src=\"https://html5-player.libsyn.com/embed/episode/id/4982888/height/90/width/450/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/\" height=\"90\" width=\"450\"]','#20 - We All Only Get One Shot To Live','','inherit','closed','closed','','495-revision-v1','','','2017-01-12 02:29:08','2017-01-12 07:29:08','',495,'http://sothisisfitness.com/2017/01/495-revision-v1.html',0,'revision','',0),(522,1,'2017-01-11 23:46:53','2017-01-12 04:46:53','','beforecombat1','','inherit','open','closed','','beforecombat1','','','2017-01-11 23:47:10','2017-01-12 04:47:10','',401,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforecombat1.jpg',0,'attachment','image/jpeg',0),(521,1,'2017-01-11 23:45:25','2017-01-12 04:45:25','','beforecombat2','','inherit','open','closed','','beforecombat2','','','2017-01-11 23:45:50','2017-01-12 04:45:50','',401,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforecombat2.jpg',0,'attachment','image/jpeg',0),(520,1,'2017-01-11 23:42:49','2017-01-12 04:42:49','','beforeasylum1','','inherit','open','closed','','beforeasylum1','','','2017-01-11 23:43:54','2017-01-12 04:43:54','',401,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforeasylum1.jpg',0,'attachment','image/jpeg',0),(536,1,'2017-01-12 02:41:18','2017-01-12 07:41:18','By now, we know how I feel about \"limits\".
\r\nIf you\'ve ever heard my podcast or read the blog you KNOW - I am a FIRM believer that the only limits we TRULY have are the ones we set for ourselves. Well, I might not have really stopped to think how or why we imagine those limits to exist in the first place.\r\nNow, I\'m thinking about it a little more.
\r\nI think I understand, just a little bit better, what keeps some people from taking the plunge. Why some of the, seemingly, most interested people ultimately leave the gym without joining. Prepare for one of those... \"ooooohhhhh...\" moments.\r\n\r\n[podcast src=\"https://html5-player.libsyn.com/embed/episode/id/4982888/height/90/width/450/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/\" height=\"90\" width=\"450\"]\r\nThis might be one of my favorite chats yet.
\r\nSteven Hall, head honcho of Hophead Events, joins me on the show for a great chat. It\'s always nice to have that like-minded discussion, right?\r\nIn This Episode:
\r\n\r\n - Who IS Steven Hall
\r\n - 26.2 Challenge & Hophead Events
\r\n - South Shore Food & Wine Expo
\r\n - Risk vs. Reward
\r\n - Failure
\r\n - Attitude, positivity, and getting out there.
\r\n
\r\nYou can find Steven online:\r\n\r\nwww.facebook.com/thirstygreek\r\nwww.twitter.com/thirstygreek\r\nwww.instagram.com/thirstygreek\r\n\r\nand find Hophead Events at www.HopheadEvents.com\r\nAs always, you can find ME at:
\r\nwww.SoTHISIsFitness.com (NEW SITE IS LIVE!!!)\r\nwww.facebook.com/sothisisfitness\r\nwww.twitter.com/snuffydx\r\nwww.instagram.com/snuffydx\r\n\r\nPlease do consider leaving a rating and review on iTunes!','#20 - We All Only Get One Shot To Live','','inherit','closed','closed','','495-revision-v1','','','2017-01-12 02:41:18','2017-01-12 07:41:18','',495,'http://sothisisfitness.com/2017/01/495-revision-v1.html',0,'revision','',0),(519,1,'2017-01-11 23:41:42','2017-01-12 04:41:42','','beforeasylum2','','inherit','open','closed','','beforeasylum2','','','2017-01-11 23:42:15','2017-01-12 04:42:15','',401,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforeasylum2.jpg',0,'attachment','image/jpeg',0),(669,1,'2017-01-14 21:33:25','2017-01-15 02:33:25','For the BEST podcast listening experience…we HIGHLY recommend you SUBSCRIBE! Or just search “So THIS Is Fitness” in your favorite app! Not sure how to listen to a podcast? – Read “How To Enjoy A Podcast In 5 Easy Steps” Reviews & Ratings: Please consider leaving a rating & review on iTunes – every single one helps bump our show up the iTunes rankings so we’re easier to find! Guests, Requests, & Feedback: Got a great idea? Have a topic you’d love to hear me cover, or maybe some questions for me to address on the show? Know of someone, big-time or regular Joe, you’d like to suggest as a guest? Email Podcast@SoTHISIsFitness.com! (no response? I promise I’m not ignoring you! Try again at Darrell@SoTHISIsFitness.com) Episode Archives: Every episode of So THIS Is Fitness is available on our feed in your podcast app of choice. Show notes for each episode are available on this page, & direct audio of each episode is in the below player. Note – listening this way DOES NOT deliver the newest episodes to you or your device as they’re published…we do still strongly recommend you subscribe in a podcast listening app.','','','publish','closed','closed','','669','','','2017-02-20 06:58:49','2017-02-20 11:58:49','',0,'http://sothisisfitness.com/?p=669',5,'nav_menu_item','',0),(517,1,'2017-01-11 23:38:42','2017-01-12 04:38:42','','beforeinsanity2','','inherit','open','closed','','beforeinsanity2','','','2017-01-11 23:38:55','2017-01-12 04:38:55','',401,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforeinsanity2.jpg',0,'attachment','image/jpeg',0),(515,1,'2017-01-11 23:36:01','2017-01-12 04:36:01','','beforebefore2','','inherit','open','closed','','beforebefore2','','','2017-01-11 23:36:27','2017-01-12 04:36:27','',401,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforebefore2.jpg',0,'attachment','image/jpeg',0),(516,1,'2017-01-11 23:36:49','2017-01-12 04:36:49','','beforebefore1','','inherit','open','closed','','beforebefore1','','','2017-01-11 23:37:02','2017-01-12 04:37:02','',401,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforebefore1.jpg',0,'attachment','image/jpeg',0),(518,1,'2017-01-11 23:39:18','2017-01-12 04:39:18','','beforeinsanity','','inherit','open','closed','','beforeinsanity','','','2017-01-11 23:39:40','2017-01-12 04:39:40','',401,'http://50.87.248.94/~sothisj4/wp-content/uploads/2017/01/beforeinsanity.jpg',0,'attachment','image/jpeg',0),(538,1,'2017-01-12 03:14:27','2017-01-12 08:14:27','.page-header-image-single {width: auto; float: left;}','forefront','','inherit','closed','closed','','474-revision-v1','','','2017-01-12 03:14:27','2017-01-12 08:14:27','',474,'http://sothisisfitness.com/2017/01/474-revision-v1.html',0,'revision','',0),(540,1,'2017-01-05 03:26:55','2017-01-05 08:26:55','If you\'re going to get somewhere...you have to know how to get there. In order to know HOW to get there... don\'t you first have to know WHERE it actually is you\'re going? Goalsetting. It\'s probably the most important step of the whole \"achieving your goal\" process.\r\n\r\nWelcome to the reason why New Year\'s (fitness) resolutions fail - all this ambition backed by no goal and no plan.\r\n\r\nSometimes you figure it out. Sometimes you can push. You keep achieving your goals as they get progressively harder. Eventually...the next logical goal makes you REALLY uncomfortable...\r\nWell gee...guess we just have to figure that out, eh? Don\'t worry...it\'s not as bad as it sounds :)\r\n\r\n�\r\n\r\n\r\nSo in this episode we talk about:\r\n- Risk & reward\r\n- Where my journey has been and where I\'m about to take it...MY 2017 goals\r\n- How exactly to go about goal setting\r\n- How to know the difference between what\'s safe, what\'s a challenge, and what\'s unreasonable or even unsafe\r\n- Gameplan… For me AND you.\r\n\r\nYou can\'t GET there if you don\'t know where you\'re going or how to get there. Be smart, think about it, and you can plan for some MAJOR successes this year. Key is...gotta be smart. \r\n\r\nAnd just like my own goals for 2017...sometimes the goals we set for ourselves make us a little uncomfortable. Or a LOT uncomfortable...It\'s important to remember that at a certain point...it\'s both good and important to get out of your comfort zone, push it, and find a thing to do that you didn\'t think you could do...and DO it!\r\n\r\nPlease do reach out with questions, comments, or to share YOUR goals for some extra accountability - darrell@sothisisfitness.com\r\nFind us online!\r\nwww.SoTHISIsFitness.com\r\nwww.Facebook.com/SoTHISIsFitness\r\nwww.instagram.com/snuffydx\r\nwww.twitter.com/snuffydx\r\n\r\nAnd big thanks to Anytime Fitness Pembroke for sponsoring my big races this season! Can\'t wait to see how it goes and to achieve success!\r\n\r\n�\r\n\r\nCheck out this episode!','#19 - 2017, Goalsetting, & Getting Uncomfortable','','publish','open','open','','19-2017-goalsetting-getting-uncomfortable','','','2017-01-23 10:45:01','2017-01-23 15:45:01','',0,'http://sothisisfitness.com/?p=540',0,'post','',0),(541,1,'2017-01-12 03:31:04','2017-01-12 08:31:04','If you\'re going to get somewhere...you have to know how to get there. In order to know HOW to get there... don\'t you first have to know WHERE it actually is you\'re going? Goalsetting. It\'s probably the most important step of the whole \"achieving your goal\" process.\r\n\r\nWelcome to the reason why New Year\'s (fitness) resolutions fail - all this ambition backed by no goal and no plan.\r\n\r\nSometimes you figure it out. Sometimes you can push. You keep achieving your goals as they get progressively harder. Eventually...the next logical goal makes you REALLY uncomfortable...\r\nWell gee...guess we just have to figure that out, eh? Don\'t worry...it\'s not as bad as it sounds :)\r\n\r\n�\r\n\r\n\r\nSo in this episode we talk about:\r\n- Risk & reward\r\n- Where my journey has been and where I\'m about to take it...MY 2017 goals\r\n- How exactly to go about goal setting\r\n- How to know the difference between what\'s safe, what\'s a challenge, and what\'s unreasonable or even unsafe\r\n- Gameplan… For me AND you.\r\n\r\nYou can\'t GET there if you don\'t know where you\'re going or how to get there. Be smart, think about it, and you can plan for some MAJOR successes this year. Key is...gotta be smart. \r\n\r\nAnd just like my own goals for 2017...sometimes the goals we set for ourselves make us a little uncomfortable. Or a LOT uncomfortable...It\'s important to remember that at a certain point...it\'s both good and important to get out of your comfort zone, push it, and find a thing to do that you didn\'t think you could do...and DO it!\r\n\r\nPlease do reach out with questions, comments, or to share YOUR goals for some extra accountability - darrell@sothisisfitness.com\r\nFind us online!\r\nwww.SoTHISIsFitness.com\r\nwww.Facebook.com/SoTHISIsFitness\r\nwww.instagram.com/snuffydx\r\nwww.twitter.com/snuffydx\r\n\r\nAnd big thanks to Anytime Fitness Pembroke for sponsoring my big races this season! Can\'t wait to see how it goes and to achieve success!\r\n\r\n�\r\n\r\nCheck out this episode!','#19 - 2017, Goalsetting, & Getting Uncomfortable','','inherit','closed','closed','','540-revision-v1','','','2017-01-12 03:31:04','2017-01-12 08:31:04','',540,'http://sothisisfitness.com/2017/01/540-revision-v1.html',0,'revision','',0),(542,1,'2017-01-12 03:32:37','2017-01-12 08:32:37','.page-header-image-single {width: 300; height: auto; float: left;}','forefront','','inherit','closed','closed','','474-revision-v1','','','2017-01-12 03:32:37','2017-01-12 08:32:37','',474,'http://sothisisfitness.com/2017/01/474-revision-v1.html',0,'revision','',0),(545,1,'2017-01-12 14:33:06','2017-01-12 19:33:06','','Food & Supp','','publish','closed','closed','','food-supp','','','2017-02-20 06:58:50','2017-02-20 11:58:50','',3,'http://sothisisfitness.com/?p=545',7,'nav_menu_item','',0),(546,1,'2017-01-12 14:33:07','2017-01-12 19:33:07',' ','','','publish','closed','closed','','546','','','2017-02-20 06:58:50','2017-02-20 11:58:50','',3,'http://sothisisfitness.com/?p=546',8,'nav_menu_item','',0),(549,1,'2017-01-13 22:21:18','2017-01-14 03:21:18','\"Who\'s this jerk think he is?\"\r\n\r\nThis \"jerk\" is a regular guy...an \"Average Joe\"...just like you.\r\n\r\nAnd that\'s the point.\r\n\r\nWhat\'s the difference between me and you? Maybe its that I lost 130 lbs. Maybe it\'s that I\'ve finished at least 5 marathons. Or a 50 mile ultramarathon. Or a 100 mile ultramarathon. Maybe it\'s that I started & stuck to a fitness routine. Maybe its nothing.\r\n\r\nI\'m. nobody. special. \r\n\r\nI\'m just a guy that hit a breaking point and finally did something about his situation. Changed what I had, until that point, viewed as my permanent reality. I took control and made a change. A big change. One that has reshaped my whole life and world view.\r\n\r\nIt wasn\'t easy.\r\n\r\nThere were countless times I wanted to quit. Give up. It would\'ve been so much easier to just...not. It still IS easier.\r\n\r\nIt\'s a constant struggle.\r\n\r\nAnd I know I\'m not the only one who fights that battle. So here I am - sharing my story - both the struggles AND successes...to show you...\r\n\r\nIf I can do it...anyone can.\r\n\r\n130 pounds lost? 100 mile ultramarathon finish? I\'m just getting warmed up.\r\n\r\nWant a little more detail on the journey and my story (complete with pics)? Check it out the \"finding fitness\" and \"my journey\" pages.\r\n\r\nSo...THIS is \"fitness\"...\r\n\r\nI\'m not a doctor, nutritionist, dietitian, or the like...I\'m just a guy who\'s been through it and done his homework. All opinions here are my own. You should probably consult a doctor before making radical changes to your health, fitness, or nutrition habits.','About','','inherit','closed','closed','','187-revision-v1','','','2017-01-13 22:21:18','2017-01-14 03:21:18','',187,'http://sothisisfitness.com/2017/01/187-revision-v1.html',0,'revision','',0),(550,1,'2017-01-13 22:22:13','2017-01-14 03:22:13','For as long as I can remember I\'d always been a \"fat kid\".
\r\n\"Finding fitness\" was never something seriously on my radar. I always got made fun of, I always made an effort to wear loose clothes, and I was never really all that athletic, nor did I REALLY desire to be. Occasional efforts were made to work on it, but nothing stuck.\r\n\r\nIn my last year of high school I made real progress. I did Weight Watchers with my mom while playing sports (football/weight lifting/shotput). With this combo, I managed to lose 70 lbs dropping to 210 (though I told people I was 205 lbs). Still overweight... but it was enough. I was...average...but not truly happy.\r\nSo I went off to college.
\r\nWith the help of party school drinking plus all the garbage food I could eat... I gained it all back. And then some. All the healthy habits and active lifestyle behaviors I had picked up at the end of high school were gone. It didn\'t happen all at once, but it did happen pretty quick.\r\n\r\nThe summer before my 5th year at UMass I went to Delta Chi Convention in New Orleans, and I was pretty close to getting my own zip code. I tried to pretend I was a 42 waist, but that was super-loose fit jeans. I would estimate I was really a 44.\r\n\r\n \r\nAnd so it went.
\r\nGraduation meant leaving the over-abundance of cheap food...but it didn\'t end the weight gain. Back home meant work at a restaurant where a send-back meant snack time on fried food. By the time I got to August 2012 it was pretty bad. I had reached the heaviest I had ever been. 300 lbs. \r\n\r\nThen I hit my breaking point.\r\n\r\nConstantly moving at the restaurant meant my legs rubbed together. And wore through my work pants. Every three months. I was embarrassed at how frequently I had to buy more 48 waist pants. It became clear this lifestyle wasn\'t sustainable...and I\'d had enough. I talked to my wife (girlfriend at the time) and we resolved to do it together.So we took our before pictures, got our gear together, and embarked on our fitness journey.\r\n\r\n \r\nOh...results?
\r\nFor the full breakdown (with pictures) check out the My Transformation page. Short version? In the first 10 months I broke 100 lbs, and within a year I had dropped 125 lbs, become a runner, and become happier with my body and health than ever before.\r\n\r\n \r\n\r\nI went from an XXL shirt to a Medium/Small\r\nFrom a 48\" waist to a 31\"\r\nXL and XXL gym shorts to Medium/Small\r\nOverweight and in danger of diabetes to fit, athletic and energetic!\r\n\r\n \r\n\r\nOne of the most important things I figured out is - You don\'t have to do it alone. I had my wife - be sure to find your support system. It makes a difference. The journey isn\'t over (it never will be), and I\'m glad I took the plunge.\r\n\r\n ','Finding Fitness','','inherit','closed','closed','','399-revision-v1','','','2017-01-13 22:22:13','2017-01-14 03:22:13','',399,'http://sothisisfitness.com/2017/01/399-revision-v1.html',0,'revision','',0),(551,1,'2017-01-13 22:22:13','2017-01-14 03:22:13','At this point a lot of people have heard, seen or read my story and asked me how I did it. How I got started? How I stayed motivated to keep going? Turns out, a lot of people ask me that question because they want to know how THEY can do it too.
Well, here we are. The \"Get Up And GO\" Guide. This will break down everything you need to know, do, and remind yourself in order to...well... Get Up and GO! Let\'s dive right in -
First Thing\'s First - Get Out Of Your Own Way!
YOU are the only obstacle in your way. Nobody can
tell you that you can\'t do it. Your voice is the only voice that matters. You are perfectly capable of achieving your goals. So, stop the excuses, do what you need to do to be in a position to begin your journey...and do it! I could go on for hours, but that\'s about all there is to say in this part of the guide. I\'ve already talked about the \"I Don\'t Feel Like It Syndrome\", The Fear Monster, The Napoleon Complex and motivation itself, so we\'ve covered a lot of the bases concerning why you might not have been doing anything - it\'s time to figure out what\'s been keeping you away from a better you and beat it. Those other articles might
help.
So What Are You Gonna Do Now?
No, really...assuming you\'re ready to do something, you have to know what it is you\'re gonna do! That means you need to have a goal envisioned in your mind. What is your goal - what do you want in the end? It\'s going to be a long road, and you need a road map to get there. So, figure it out!
Are you trying to burn fat and get lean (known in fitness world as \"cutting\") or get big and build muscle (\"bulking\")? What do you want to look like? What size do you want to be? What weight are you shooting for? Where do you want to be in a year? I know it seems far off, but if you set your ultimate goal now you can figure out your plan and set little, more immediately attainable goals to achieve along the way. Trust me - little victories along the path to the Promised Land can do a lot more for you than you can appreciate right now.
OK, So you know where you want to go - How Do You Get There?
This is the part where you have to choose your starting point - what you\'re actually going to do to start losing/gaining weight. This can be a big decision, and it IS an important one. Megan (my fiancee) and I were between two programs - P90X and INSANITY. We were familiar with the two from word of mouth, internet ads, and tv infomercials. We had a rough idea of what we were in for and what the two were like. In the end, the differences we were deciding between were:
P90X - requires some equipment, allows lots of modification of moves, well-rounded program
Insanity - requires NO equipment, doesn\'t really allow much modification (or any at all), cardio HELL.
We decided, in the end, to do P90X first. Frankly, I\'m glad we did. For what we were looking to do it was a good starting point. It allowed us to ease into things modifying moves and achieving little victories, still getting the full workout done instead of failing after one or two full-out intense reps. It allowed us to feel good about our achievements and see our progress as we went along. Yes, we would\'ve seen progress in INSANITY too, but the fact we couldn\'t go balls-to-the-wall and get more than a couple reps might have discouraged us from finishing the program. Doint P90X also helped us build a base of muscle and shed some initial weight (read: a LOT of weight) that helped make INSANITY suck a whole lot less.
In the end, we made the right choice for us. Maybe the other choice would\'ve worked for you. That\'s probably the toughest part - in the end, you have to make the call. Look into your available options and choose what you think is going to serve you best. P90X allowed my 300 lb out-of-shape self to struggle for 10 pushups on my knees and still complete the workout. Progress is progress -
Because let\'s be honest - you\'re already lapping the guy still sitting on the couch.
Once you figure out what you\'re doing, you need the tools for success.
What are The Tools For Success?
Generally, whatever the program you\'re doing calls for! If you\'re going to do a program like P90X that requires equipment, you need that equipment! Things like resistance bands, pull-up bars, push-up stands, yoga mats, etc can be found at stores like Marshalls, T.J. Maxx, Wal-Mart, or your favorite sporting goods store. I got my resistance band set for about $12, same with some nice push-up stands. Yoga mat was about $12 for a nice one and yoga block was $5 (worth it). Trust me, the equipment is worth the investment. Don\'t let a few extra bucks scare you away - it\'s worth it for your health, fitness and enjoyment. I\'d happily invest that $50 again to add enjoyable years onto my life. If you\'re going a little more hardcore with something like P90X2 or Body Beast, you\'ve probably already done some workout programs and have built up a collection of equipment already. Don\'t choose a program simply because of a lack of required equipment. I almost made that mistake, and if I had, I might have gotten discouraged and quit INSANITY, and I never would\'ve gotten in shape and started running.
If the program you\'re doing has worksheets, trust me...print them and use them. I WISH I had printed and used the P90X worksheets - I\'d LOVE to see how far I\'ve come since then. Not only that, but the worksheets help you stay on track, remember what weight/how many reps you did last time, and continue to steadily improve. I thought I knew better. Guess what? I didn\'t. I\'ve come so far that now, in Body Beast, not only did I use worksheets, but I found better worksheets online and modified them to suit my needs. USE THE WORKSHEETS. You\'ll thank yourself later.
Before and After Pictures & Measurements are HUGELY Important!
Seriously, if you take one piece of advice, take this - DO THE BEFORE AND AFTERS! You have no idea how sorry I almost was...I waited until Day 6 of P90X to do before pictures. I was so ashamed of my body and disgusted with how I looked I didn\'t even want to do before pictures. I wanted to forget all about it. I am SO glad I finally did the before pictures. I can see how far I\'ve come! I can appreciate my achievements! It\'s such a great feeling and now that I\'m so much more fit people look at the before and can\'t believe it. (you can see all the before & afters here) I wish I had taken measurements before. The only one I have is my waist size, and that\'s not entirely accurate. It was likely bigger than I think.
Take Pictures, take your measurements, document your journey. Fit-&-Healthy You WILL thank yourself.
Once you do that, it\'s GO TIME
SO, You\'ve got direction, you\'ve got a program, you\'ve got the tools and you\'ve taken the pics/measurements. Presumably, you have a suitable space to do your workout. Anywhere you can do your workout, use your equipment, not disturb others (too much) and not be disturbed by others will do. Don\'t worry about people watching you - let the hater\'s hate. I would think anyone that could see you in your workout space would be someone close to you, and I would hope someone that close wouldn\'t judge you.
NOW that we\'ve moved on from the haters - Get your fit test done (if there is one). Some programs, such as P90X, have a fit test you do before and after the program, whereas other programs like INSANITY have a fit test that is part of the regular schedule. Whatever the case, DO IT. Again, you\'ll thank yourself later.
This Is The Easy Part
Not to rip a line from Nike or anything...but...well...Just Do It! You\'ve got everything you need. Just. Freaking. DO IT! If you need motivation along the way, just think about where you came from, where you want to be, and how much you don\'t want to look like that before picture again. Think about how good it feels to finish a workout and have that little success under your belt. Think of how good it feels to see yourself shrinking week to week, see your clothes fitting looser, needing to go shopping to buy new ones. Think of your loved ones and how you\'d like to be around a little longer for them, or how you\'d like to look better for them. If you\'re like I was, think of how much it sucks to get winded going up one flight of stairs. Everyone has that one little nugget of something that will kick their butt into gear no matter how much the workout sucks, how much you\'re swearing at Tony Horton or Shaun T through the TV, or how much you REALLY just don\'t want to get out of bed and go work out this morning.
If you need a little outside help keeping yourself accountable, be a part of a group designed for just such a purpose. There are many on Facebook, many in real life (with real people!) too. Enough people reached out to me talking about inspiration and asking for advice that I went and made one. If you want, you can become a part of it here. I\'ve been a part of one for a while and I can tell you it was definitely a great motivator on the days I needed it. Other days, it\'s a great place to learn something or help motivate others. Maybe having a workout partner is what you need. I know having my fiancee there beside me every day doing the workout with me was a big deal. I tried harder. For her and for me. If she could do it, I could do it. If I could do it, she could do it. We were a team. Once we got to the end of Week 1 Day 6 we looked at each other and said \"If we can get through the first week, we can get through the whole thing.\" - and we did.
Fight off those last little excuses that creep into your mind! Don\'t try to fool yourself and say you don\'t have time: no matter how long you work, how screwed up your hours, how awful your schedule, remember:
Think you can\'t do it? It\'s just too hard and you\'re too out of shape?
So get to it, Nancy. You got this.
','The \"Get Up And GO\" Guide','','inherit','closed','closed','','120-revision-v1','','','2017-01-13 22:22:13','2017-01-14 03:22:13','',120,'http://sothisisfitness.com/2017/01/120-revision-v1.html',0,'revision','',0),(552,1,'2017-01-13 22:22:13','2017-01-14 03:22:13','I lost 107 lbs. I trained for 140 miles. I raised $2,520 for Dana-Farber Cancer Institute (so far). I spent one year of my life turning around my health and fitness. I re-learned how to think about nutrition and what I put in my mouth. I got in tune with my body. I gave it my all. And then I ran...
All I can say is...wow. What an experience! No wonder so many people want to run the Falmouth Road Race! I had heard that it was the second most popular race in New England, the most desirable race in the country, etc...but I had no idea what an incredible
experience it would be! As you can see from the Runkeeper screenshot above (check out my Runkeeper profile and road race activity), I got the time I was shooting for! Runkeeper reported 1:10:13 and my \"unofficial\" chip time was 1:10:04.
For the non-runners out there - there are two different \"times\" many timed races will report - \"Gun Time\" and \"Chip Time\" (sometimes called \"Net Time\"). Gun Time is
the time from when the gun goes off and the race starts to when you cross the finish line. Chip Time (or Net Time) is the time from when you actually cross the starting line to when you cross the finish. You may think these times would be the same, but if you\'re in a large race you might actually cross the starting line one, two, five or even ten+ minutes after the gun goes off. Yesterday in the Falmouth Road Race I didn\'t cross the starting line until more than 20 minutes after the gun went off. They call it \"Chip Time\" because it\'s the time when your timing chip crosses the start and finish. They call it \"Net Time\" because it\'s the gun time minus the time it takes for you to get to the starting line (in this case, \"Net\" is a math term).
In terms of performance and results - Yes, I got the time I wanted. I was pretty steady in my pace and stayed under 9:46 per mile the entire race. Once I got up the big hill in Falmouth Heights (the last challenge where lots of runners drop) I turned it on and zipped to the end on a mission. I felt great, due I\'m sure in part to a number of things including proper sleep the night before, being hydrated, good pre-race nutrition, my intra-workout drink during the race and a clear head with a positive attitude. Know what helped? It was like I was the only person out there. Nobody else mattered. I was doing my thing and the other 12,799 people were just...there. People zipped ahead of me early on and I smiled to myself thinking \"I\'ll see you around mile 5\" and I passed people walking from mile 3 onward thinking \"I was you during the Finish at the 50 10K\". I learned a lot and it paid off!
There are two things I want to put out there for those of you who don\'t know: 1. I ran this race as a part of Team Lanzoni - the 99 Restaurants team. Team Lanzoni is a part of the Dana-Farber Cancer Institute running program. 2. I am a Freemason, and so was my grandfather Peter. What do these two things have in common?
Last July my grandfather passed away. During his battle with cancer, he was taken care of in the Dana-Farber center at Faulkner in Boston. They took great care of him, were incredibly compassionate, and were there for my family when we needed them. They took the time to make sure they did everything they could and to make sure we were OK when we ran out of options. I wanted to be able to do something for them - help to give someone else a fighting chance. I ran this race for him, and I carried him with me the whole 7.4 miles (or maybe it was him that carried me).
Speaking of Team Lanzoni...
One of the guys in corral 5 with me was an interesting character. His name is Eric Parent, otherwise known as TheSmoothBear...
This guy is a part of Team Lanzoni too. He\'s got a vlog (video blog, check it out here) where (among other things) he chronicles his running thing. I checked out some of his videos and he\'s pretty entertaining. In one of his videos RFTF: Orange Is The New Black he literally talks about the Netflix show OITNB while running. I mean, I know some runners can just have a conversation like its no big deal while they cruise along, but I guess I was kind of expecting that from those toothpicks in running shoes...TheSmoothBear (no offense buddy) is a big dude, not your typical running toothpick, so I was surprised. I know I sure as hell can\'t have a conversation like that while running, so kudos to you on that! As far as content - he just kinda tells it like it is, which I like. It\'s always good to see a big guy (read beasty, not fat) rockin\' out in fitness world, so more kudos to you on that! Keep on keepin\' on. Hopefully I see this guy again in next year\'s Falmouth Road Race. Be sure to check out his vlog and his Facebook - let him know Darrell sent you from \"So THIS Is Fitness...\"!
But Perhaps The Best Part Of Yesterday...
We may not have run next to each other, but being out there with my fiancee Megan was great! She\'s been right there next to me since day 1 of P90X when this whole thing started, and it was a great feeling to be out there with her for our biggest challenge yet. I\'m so proud of her and how far she\'s come. Despite knee issues (and no uber-knee brace like I have) and a history of debilitating cramps every time we run she achieved her best pace to date and smashed the time she expected to get, coming in at 1:21:48. Sounds like she plans on being a part of Team Lanzoni with me next year for this race, and in the more immediate future...hopefully she\'ll be a part of my next undertaking...more on that soon.
Oh, By The Way:
My Playlist did me a lot of good. I find it ironic that Chelsea Dagger never came on through the whole run, but I did have Lift Me Up on for that last hill climb in Falmouth Heights, and let me tell you it felt pretty badass climbing that hill and flying to the finish rockin\' out to that.
So, Overall?
The Falmouth Road Race was an incredible experience, I performed better than I could\'ve expected, felt great and I\'m looking forward to next year where hopefully I\'ll get a lower number and a better corral.
Just think - if I can do this, anyone can do it. Get out there and get to it.','And Then I Ran... | Falmouth Road Race','','inherit','closed','closed','','118-revision-v1','','','2017-01-13 22:22:13','2017-01-14 03:22:13','',118,'http://sothisisfitness.com/2017/01/118-revision-v1.html',0,'revision','',0),(553,1,'2017-01-13 22:22:14','2017-01-14 03:22:14','That\'s right. The Falmouth Road Race is over, I finished in 01:10:04, raised (so far) $2,520.00 and feel on top of the world! So what do I do? I go and register for an even bigger race. Because 7.4 miles wasn\'t enough...let\'s go for 13.1. This is the official announcement -
I am officially registered for the Cape Cod Marathon Half.
But Wait...It Gets Better - I\'m Sponsored!
Yeah, that\'s right...I have a sponsor for my race entry! How \'bout that, huh? Look at me getting all legitimate up in here. So who would sponsor me?
SportClips in Falmouth. Yes, I actually get my hair cut there. For those who don\'t know, SportClips is a sports-themed men\'s \"haircut place\". I don\'t want to call it a barber shop, because it\'s not, and I don\'t want to call it a hair salon because that\'s not manly enough. It\'s kind of like a little man-spa. Seriously! There\'s tv\'s everywhere with sports on - in the waiting area and at each \"haircutter\"\'s chair. It\'s pretty sweet. The reason I call it a \"man-spa\"? They have this thing called the \"MVP\". It\'s 5 bucks extra and basically its like they bring back the old school barbershop thing and mix it with something...new? After your haircut you go back to \"the showers\" and get a hot towel, scalp massage / shampoo, another hot towel, facial massage - its pretty sweet. Worth the 5 bucks each month I go. If you\'re in Falmouth, check them out (they\'re next to Michael\'s and Wal-Mart). If you\'re not in Falmouth, find one. I used to go to Procuts or Supercutsand this place blows them out of the water. No offense if you work there (I\'m sure you don\'t suck) but now I don\'t have to worry about hoping I win the \"haircutter\" lottery so I don\'t look like I lost a fight with a lawnmower. Some just people shouldn\'t cut hair...
Anyway - about this race!
Image from www.capecodmarathon.com
Just so you know (in case you don\'t) - a marathon is 26.2 miles, and a half-marathon is, you guessed it - 13.1 miles. Ever see a sticker on someone\'s car that says 26.2 or 13.1? They ran one. There are many marathons throughout the country, with the Boston Marathon and the ING New York marathon being two that are both popular and nearby. The Cape Cod Marathon is put on by the Falmouth Track Club and has been around for a while - this is the 36th running. This year\'s half-marathon is only the third one they\'ve had, and it\'s very popular. They limit entry to 1,200 runners and from what I\'ve seen, it has filled up (early) both years they\'ve held it. The course looks great, and part of it is actually along the Falmouth Road Race course, so there\'ll be some familiar ground there. And it\'s right in town! How convenient for me!
Didn\'t you just start running at the end of March? You\'re gonna double your top distance again in 75 days?
Well...yeah! Why not? Part of how I\'ve come so far is that I\'m constantly challenging myself, pushing and testing my limits. I don\'t know what my limit is and, frankly, I don\'t believe there IS a limit. There is only constant improvement. Impossible is nothing. In April I considered it an accomplishment that I made it 3 miles without stopping...now I can go 7 without stopping. By October, I\'m sure I can go further, and I have no doubt I can not only finish the half-marathon, but achieve a time I can be proud of. A while ago I said one of my goals was to run the Boston Marathon 2015...and I meant it.
And It\'s For A Good Cause, Too!
Image from www.jimmyv.org
I felt great being a part of Team Lanzoni and helping to do something incredible and raise so much money for Dana-Farber! I want to do it again - this time for the V Foundation for Cancer Research. The V Foundation is the official philanthropy of my college fraternity - The Delta Chi Fraternity, Inc. I plan to raise and donate money to The V Foundation on behalf of The Boston Area Alumni Chapter of Delta Chi (of which I am President). We\'ll see if I can get a team of Delta Chi Brothers and friends together to do this thing (before the half marathon fills up!). I\'m going to have to get creative to do this since I don\'t have those sweet raffle tickets Team Lanzoni gave us, but I\'m sure with the help of the Boston Alumni Chapter and my friends and family I can come up with some great ways to raise money! I\'ll be sure to let everyone know when the fundraising begins!
So Now It\'s Time To Start Training Again
I feel good about this. I had such an incredible time at the Falmouth Road Race, and I feel like I can officially call myself a runner. So what am I gonna do? Keep Running. Keep on doing it. Keep on seeing how far I can go, how fast I can get there, how strong I can get, how much I can improve myself. The alternative is to get stagnant or maybe even lose everything I\'ve worked for, and honestly that\'s not an option. I didn\'t get through My Transformation by deciding I had reached the mountaintop - I got where I have by continuing on. So, you know where I\'m at...the question is: what are you gonna do? ','On To The Next One - 13.1','','inherit','closed','closed','','117-revision-v1','','','2017-01-13 22:22:14','2017-01-14 03:22:14','',117,'http://sothisisfitness.com/2017/01/117-revision-v1.html',0,'revision','',0),(554,1,'2017-01-13 22:22:14','2017-01-14 03:22:14','
I thought I was pretty original with this one, but apparently some scientists thought they were clever too...so I guess I have to be specific in my title. I\'m sure you\'re all familiar with the story of Goldilocks, right? Goldilocks and the three bears, three of everything, one was always too cold/little, one was too hot/big, and one was just right? Yeah...today, think of us - the American People, as Goldilocks. Forewarning - this is, to some degree, going to piggyback off of America The Fat, so having read that might help you understand where I\'m coming from with some of this.
The problem we face in our society and our culture today is - we can\'t find \"just right\" like Goldilocks did.
That\'s not necessarily all our fault either...we aren\'t generally encouraged to find \"just right\". Instead, we\'re told to pursue \"too small\" or \"too big\".
Look at the media, at TV, at movies, at society in general...everything we see either encourages us to be (what I consider) too skinny or tells us that being fat is OK. The examples of \"fat being OK\" are glaringly obvious and easy to see (my opinion) as its thrown in our faces to make those who are fat feel better, but the \"too skinny\" message is a little more subliminal than that, so let\'s tackle that first.
What is too skinny?
I assume its easy to understand what \"too big\" means, and I\'m sure many of you can visualize it...but what about \"too skinny\"? What, exactly, constitutes \"too skinny\"? \"Too skinny\" is a stick figure. \"Too skinny\" has no muscle definition and looks like you\'d blow away in a strong breeze. When I think \"too skinny\", I think of people doing whatever they can to lose weight, be \"thin\", and look as tiny as they can. Guess what weighs a lot? Muscle. The \"diets\" many people do in order to lose weight and achieve \"too skinny\" don\'t just make you burn fat, they also force your body to break down muscle as well. That\'s not healthy! If your body is at a point where it has to break down muscle, it means it is malnourished and not getting enough nutrients and fuel! Here\'s my prime example:
Giuliana Rancic. Those of you who watch E!, any kind of gossip news, the TV Guide channel or any kind of red carpet anything have seen this woman. So what\'s my issue with Giuliana?
Img Credit - Fame
Well, for one, she\'s a perfect example of the kind of body being shown by Hollywood to women as ideal, and let\'s be honest - what we see on TV, especially those sorts of programs, is meant to be our model for ourselves. We\'re taught to idolize the famous, envy the rich and powerful, and do what we can to be more like them. That said, look at some of the celebrities we\'re either told or supposed to imply are the standard of \"attractive\" that we should be - Giuliana being one (who, by the way, started her own \"fitness\" website to \"help\" others get in the \"perfect shape\"...). Keira Knightley is another one - Pirates of the Caribbean anyone? It\'s tough to find if you go out searching for it, but its there and its sneaky. I had to think about it for a minute, but then I looked at some pictures of Megan Fox from Transformers, and I can\'t decide without watching the movie again, but from pictures I can see online, she definitely rides the line. What was the big reaction to her in that movie though? Sexy. The problem with things like that is, while she may not actually be \"too skinny\", women, especially teenage girls and women in their early 20\'s, want to be that skinny, so they become \"too skinny\" as a result.
I will say - while this IS still a problem, its becoming less of a problem as we begin to demonize certain celebrities and their behaviors - certain celebrities who, in addition to drug problems and bad behavior, happen to also be too skinny, so that becomes bad too. As long as there are celebrities like Giuliana who are being praised, and movies showing near-toothpicks like Megan Fox in Transformers, it will still be an issue...and frankly I don\'t foresee Hollywood casting directors changing that anytime soon.
How About \"Too Big\"?
I want to be clear here - when I say \"too big\", I\'m not talking about people who are riding the line and are somewhere close to being \"just right\"...I\'m talking about people who are clearly \"too big\". Visibly overweight. When you get winded going up a flight of stairs, you might be \"too big\". When you can\'t see your toes over your belly you might be \"too big\". When you regularly put down over half a pizza by yourself in one sitting you might be \"too big\". The worst part of \"too big\" is that this country is making it OK. Let me give some examples:
Some of you may be familiar with this popular recording artist - Adele. She\'s a well-known big girl and I\'ve actually read a quote from her saying she\'s not concerned about weight and being skinny - she never plans to lose weight. She basically said she could be a house but as long as she\'s making quality albums she\'s ok with that. That is the wrong message to send. But that\'s not really what I\'m talking about: Adele\'s attitude, I feel, just implies that being overweight isn\'t something to worry about. What I\'m talking about is much worse than that. What I\'m talking about is a culture that makes it acceptable to be overweight. Teaches us that everyone is beautiful and to love your body.
Img credit - Fanpop
Let\'s get this straight - I thought Pitch Perfect was hilarious. That said, now that I think about it, I have a BIG problem with the \"Fat Amy\" character. Basically, Fat Amy is teaching people that it\'s OK to be fat, that skinny girls (or \"twig bitches\") are mean and not to be admired, and that you should love yourself and your body regardless of your size. The movie uses her size for many jokes (both physical comedy and verbal jokes) which, of course, I would expect in a comedy. However, when you couple those jokes with the message the character is sending, you kind of glorify being big like that. They\'re portraying her as a strong character because she\'s overcoming adversity and being happy with herself. I can\'t agree with that. We shouldn\'t be teaching people that maintaining an unhealthy body fat percentage is ok. It creates health problems! High body fat percentage puts stress on your body in so many ways, it puts you at risk for heart disease, diabetes and more...why are we telling people that\'s OK?
I\'m gonna get up on my soapbox for a minute - this is going to be a long paragraph.
Your doctor should be telling you what a healthy range is and helping you figure out a plan to get healthy. Your doctor should also be describing all the health risks associated with being overweight. One of my faithful readers and members of the \"So Fit\" Family messaged me a link a short while ago and I have to tell you it got me so fired up I wanted to pop. There are, apparently, doctors out there who are telling people that it\'s OK to be fat, that aren\'t making an issue of it, that aren\'t weighing you when you come in for a visit and tell you not to worry about losing weight. I don\'t even know where to begin with this.
First off, a clarification - not all of the doctors on this list are internal medicine - there is a wide variety. There are internal medicine, family medicine, naturopathic, OB/GYN, midwifery, psychologists, therapists, gastroenterologists, etc etc. What bothers me is that these are doctors making it OK. If nobody else in the universe tells you the health risks of being overweight and urges you to \"get healthy\", your doctor should. Frankly I think it\'s irresponsible and a violation of the Hippocratic Oath to tell people it\'s OK and to tell them they don\'t need to worry about their weight or think about losing any. When someone walks in your office door and is 400 LBS...you offer them help, not a mozzarella stick (there is no tall person alive tall enough for 400 lbs to be healthy...please correct me if I\'m wrong). Now, don\'t bite my head off here - I understand that many people don\'t go to the doctor because they\'re embarrassed about their weight and don\'t want to weigh in, yes I do believe these people should be able to see a doctor without having to be ashamed...but if you feel ashamed because your doctor is telling you about the health risks you\'re currently facing...shouldn\'t that be a hint that you\'re not happy and it\'s time to do something about it? If the doctor is being a jerk about it and is intentionally making you feel ashamed about it, that\'s another thing entirely and I don\'t condone that, but what we have out there is the exact opposite - doctors making you feel good about being overweight! That\'s something that needs to stop. Another part that gets me fired up is: some of those doctors out there who are psychologists or therapists are basically preying on those who are overweight. These doctors get the overweight to come in under the auspices of caring about them and not making their weight an issue. That\'s deceptive and dirty. Ok...off my soapbox...
Add on to all of those things we just talked about the general culture of \"love your body\" \"it\'s OK to be big\" and \"be happy\" that these promote and what you have is a nation of overweight people who are empowered to pick up that chicken wing and chow down because y\'know what...I\'m OK with this and it\'s OK to be big! Add in \"The I Don\'t Feel Like It Syndrome\" and you have a recipie for disaster.
Y\'know...let me tell you...I was Mr. I\'m-Big-I\'m-Not-Ashamed for a while but y\'know what...when I stopped fooling myself and lying to myself...I admitted that I really wasnt\' happy. That\'s when My Story and My Transformation began. Don\'t forget...I was a pretty big guy...so on a lot of this, I\'m speaking from experience. I may have seemed happy or tried to be happy, but I really wasn\'t. It was the biggest thing dragging me down in my life.
So What Is \"Just Right\"?
Do we really know what \"just right\" is? We\'re pulled in two directions so much that many people don\'t actually find the way to \"just right\" or the tools to figure out what exactly that is. Where\'s the happy medium between \"too big\" and \"too skinny\"? Well, many would say to follow a \"body mass index\" (BMI) chart...but I\'m not sure I agree with that. BMI charts follow age and height to find what your ideal weight range is. The government website where I found a BMI chart DID make a point to say that it is inaccurate for those with an athletic or muscular build, or for those who are older or who have lost muscle weight. Not everyone who is 24 and 5\'8\" should weight the same...some are lean builds and some are athletic. So BMI Chart is out. My vote is to use the Jackson & Pollock chart.
These charts, I think, hit the nail on the head. They go by age and gender, and there is a range! Lean, Ideal, Average, and Above Average. I\'m gonna go ahead and say that, since this IS \"America The Fat\" that \"average\" is probably \"slightly overweight\" and \"above average\" is probably \"too big\". I\'m not sure where I fall right now because I can\'t for the life of me figure out how much pressure to use when I use my body-fat measuring calipers. I\'ll go more in-depth on this in a later article, but the basics here are: women have higher acceptable body fat %\'s than men because they have more need of it in their bodies. These charts use age because as you get older, you naturally have / need more fat in your body. Like I said, this is a really REALLY basic explanation but the gist here is, I think this is the chart to follow. Ask your doctor to help you figure out your body fat percentage and go from there. This is also good for those building muscle as it allows you to account for muscle in your body - notice this chart doesn\'t use weight as a measurement! Imagine that...weight itself isn\'t everything. I feel like I\'ve heard that somewhere before...
\"Just Right\" is different for everyone. Some of you might want to fall into the \"ideal\" category, some of you might want to be a little more in the \"lean\" category. Just make sure if you\'re gonna go down the \"lean\" road you have some muscle in there...don\'t go down the \"lean\" road in such a way that you become \"too skinny\". I don\'t want to sound like I\'m putting down the \"love yourself\" idea, but you should be able to love yourself and be healthy too! It\'s all well and good that people want others to be happy, but there\'s nothing wrong with being fit and healthy as a means to be happy . All too often the \"fit\" people are demonized as the jerks, the evil ones, the people putting me down for being fat. The sad truth is, there are \"fit\" people out there who DO actually do that. So my advice to you is - Offer help, not hate. Part of why this whole \"love yourself, fat is OK\" thing is out there is because of \"the jerks at the gym\". Let\'s try to turn that image around, ok? Otherwise Goldilocks is never going to find \"just right\" and we\'ll end up like the humans in Wall-E. Nobody wants that.
','The Goldilocks Problem - Body Image','','inherit','closed','closed','','113-revision-v1','','','2017-01-13 22:22:14','2017-01-14 03:22:14','',113,'http://sothisisfitness.com/2017/01/113-revision-v1.html',0,'revision','',0),(555,1,'2017-01-13 22:22:14','2017-01-14 03:22:14','Let\'s have a little talk about -Haters-.
We all know what haters are. We all probably know some haters too. Odds are, many of you out there might even have haters of your very own! I\'ll go ahead and say that 90% or more of the haters out there are the people I\'m talking about in this post. Up to 10% might have a legitimate reason for hating...maybe. For the purposes of this article, let\'s assume we\'re talking about the 90% that I\'m about to describe.
Ultimately, I have to say...I don\'t hate haters. If you think about it the way I do...you can\'t help but love them just because of their very nature. Haters are important! Just not for the reason they wish they were. On this Motivational Monday morning, I think its time to talk about the haters.
What drives a hater? What do Haters...hate? Why?
So, before we go on...you might be wondering what exactly I mean by \"hate\". What does it mean to be \"hated on\"? How does someone \"hate on\" you?
Think back to elementary school, middle school...yes even high school. The haters will make fun of you. The haters will belittle you and your achievements. The haters will try to recruit others to their side to make you feel like you\'re all alone. The haters will bully you and badmouth you. Haters will spread rumors about you. They\'ll try to make you feel like everything you\'re doing doesn\'t matter and no matter what you do, in the end you\'re just a loser wasting their time.
If you\'ve seen people getting \"hated on\", you\'ve probably wondered what that person did to \"deserve it\". If you\'re getting \"hated on\" yourself, its probably bothering you that you don\'t know why! I\'m going to make this REALLY simple:
Haters Hate Your Success
Yes. It really is that simple. Haters are bitter. Haters are jealous. Haters see in you a reflection of everything they wish they were. Haters want to be able to achieve what you have achieved. Have you lost weight recently? Your hater feels fat. Have you run a race? Your hater wishes they could run. Your hater DID run that race? You got a better time than them. I\'m sure you get the point.
I know this seems really childish and like something that belongs in grade school...but it\'s the unfortunate truth. Rather than celebrate your successes with you the haters try to wash it away and put you down. Rather than try to improve themselves and work on their shortcomings, they focus their energy on bringing. you. down.
But why?
Because the haters can\'t be bothered to do the work.
Haters are often people who suffer from things like \"The I Don\'t Feel Like It Syndrome\". Maybe The Fear Monster has them in it\'s grasp. Maybe they\'ve got a Napoleon Complex or The Scale discouraged them so badly they just can\'t bring themselves to try anymore. Maybe they\'re lost in \"America The Fat\". Or perhaps they just can\'t drum up the motivation to get it done. Whatever the reason...SOMETHING is keeping the haters from getting what they want and being happy, and it\'s everything that YOU have managed to work past to reach your successes and keep on going. That makes your haters very mad. It frustrates them. People often get angry or begin to hate what frustrates them or what they can\'t understand. So since the hater can\'t get past whatever it is stopping them...the mindset becomes toxic.
If the hater can\'t have success, neither can you!
THAT, in a nutshell, is why haters hate. If the hater can\'t be happy...if the hater can\'t lose weight...if the hater can\'t run a race, get an A+, get a girlfriend, get a promotion...neither should you. They hate seeing you get what they want. That\'s why they hate on you and try to bring you down - they\'re trying to make you quit. But this is why I love haters.
Haters let you know you\'re doing a good job
Honestly, the more hate I\'m catching...the harder my haters are hating, the better I must be doing. If they\'re hating on me that much harder then I must be making that much greater of an achievement. THAT is why I said haters are so important - haters are your success meter! Don\'t let them drag you down or discourage you - rather, let your haters be encouragement to go harder. See how much you can make the haters hate you. I\'d like to hope that eventually they\'ll either give up hating or start backing you, but it could very well be the case that they just can\'t get past whatever their own problem is...and they\'ll just keep on hating. So what. Let them hate. Just remember what it means.
By continuing to do what you\'re doing you\'re sending a message to your haters:
Your Opinion Does Not Matter.
Your continued success and your positive attitude lets the haters know that they are powerless to stop you. In the end, you should probably take pity on your haters - they wish they could do what you\'re doing but they can\'t beat their own roadblocks. They can\'t plow through like you have and get down the road to success.
Sucks to suck.
So next time someone starts hating on you or trying to bring you down...just smile at them, walk away, and know that you are what someone else wishes they could be. Don\'t let the haters get you down or stop you - let them push you and encourage you to keep achieving new heights. Don\'t be afraid to post those before & after pictures. Don\'t be afraid to talk about how you got where you are.
Don\'t be afraid to keep becoming a better you. \"Haters gonna hate\".
Let \'em. ','Haters','','inherit','closed','closed','','107-revision-v1','','','2017-01-13 22:22:14','2017-01-14 03:22:14','',107,'http://sothisisfitness.com/2017/01/107-revision-v1.html',0,'revision','',0),(556,1,'2017-01-13 22:22:14','2017-01-14 03:22:14','I\'ve been talking a lot about all these road races I\'m doing in the next two months - the 5K (from Sunday), the two 10K\'s, and of course the half-marathon. I\'m fortunate so many companies have signed on to sponsor me - they have made it possible for me to do these races and to continue to do work for a great cause (please be sure to check out the sponsors page and see who\'s helped me out - they\'re all great!). I\'ve only made a small announcement on Facebook, but the big news is -
I\'m fundraising for The V Foundation For Cancer Research!
Yes, this campaign of runs is a fundraising campaign, and the fundraising officially started a few days ago. You can visit my online fundraising page here if you\'d like to make a contribution. All of my training, My Story, and My Transformation has made this possible.
So...what IS The V Foundation and why do I (you) care?
The V Foundation\'s mission statement, found on their website, is:
The V Foundation is a charitable organization dedicated to saving lives by helping to find a cure for cancer. The Foundation seeks to make a difference by generating broad-based support for cancer research and by creating an urgent awareness among all Americans of the importance of the war against cancer. The Foundation performs these dual roles through advocacy, education, fundraising, and philanthropy.
The V Foundation was founded in 1993 by former NCAA basketball coach and N.C. State Athletic Director Jim Valvano with the assistance of ESPN. It was announced in a tear-jerking speech at the 1993 ESPY awards (seen below).
Basically, Jimmy V was diagnosed with terminal cancer and wanted to help find a cure. Going through it from the patient side of it, he realized just how slowly cancer research fundraising ended up benefiting the actual patient, so he sought to speed up the process. Jimmy V passed away just two months after his ESPY speech, but 20 years later The V Foundation is going strong, making an impact, and working hard towards realizing his ultimate goal of finding a cure.
So what exactly am I doing to help?
I am running four races to raise awareness and raise money for The V Foundation. One of them has already happened, the other 3 are all in the month of October.
9/22/13 - Tavern to Tavern 5K - Cambridge, MA (finished 200/722 - time: 23:51 - 7:45 min/mile)
10/5/13 - Canal Run For The Troops 10K - Buzzard\'s Bay, MA
10/20/13 - 31st Annual Boston Firefighters Local 718 Memorial Road Race 10K - Dorchester, MA
10/26/13 - Cape Cod Marathon Half - Falmouth, MA
I\'m currently fundraising through word of mouth and online through social media. You can, again, reach my online fundraising page here:
http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13
I\'m in the process of brainstorming a fundraising event to hold locally. More on that soon (I hope!).
Why The V Foundation?
I know there are a million charities out there I could be fundraising for and some people have asked me how/why I chose The V Foundation. The answer is very simple: My college fraternity - The Delta Chi Fraternity, Inc. - partnered up with The V Foundation in 2006. Almost every philanthropy event I did as an undergraduate member of my Chapter was to benefit The V Foundation...needless to say I had a lot of exposure to it and what it stood for. After raising over $2,800 for Dana-Farber through my Falmouth Road Race run, I thought it\'d be nice to do something similar for the first charity I ever really worked with and that I had such ties to. All money raised through this campaign will be donated to The V Foundation on behalf of The Boston Area Alumni Chapter of Delta Chi.
So why should I care? And why should I contribute?
These days it seems like everything causes cancer. We\'re figuring out every day that something else we\'ve gotten used to can give us cancer! Even some of those who do their best to avoid carcinogens can be struck by the disease, and unfortunately, nearly everyone has a friend or family member who has been touched by some form of cancer. Cancer has stumped the world\'s top scientists for years, and the research necessary to learn more and figure out how to beat cancer takes a lot of time, training and equipment which, of course, costs a lot of money. By contributing to fundraising for organizations like The V Foundation, we can help build up the funds needed for grants to help researchers who are working so hard to find a cure.
Please help me make this a successful fundraising campaign!
On behalf of The V Foundation for Cancer Research and The Boston Area Alumni Chapter of The Delta Chi Fraternity, Inc. I thank you all in advance for your help, support, and generosity! If you have any questions please don\'t hesitate to reach out and ask - Darrell@SoTHISIsFitness.com
http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13','Do It For The V','','inherit','closed','closed','','99-revision-v1','','','2017-01-13 22:22:14','2017-01-14 03:22:14','',99,'http://sothisisfitness.com/2017/01/99-revision-v1.html',0,'revision','',0),(557,1,'2017-01-13 22:22:14','2017-01-14 03:22:14','I\'ve been thinking a lot lately about what moves people...what motivates us to get out there and GET IT on a daily basis? What moves us to make the lazy choices, the crazy choices...the choices PERIOD? On that note...I\'ve been moved to do something that I\'ve been kind of quiet about -
Yup - I\'m doing an obstacle race now! On November 16th, right about noon, I\'ll be doing the Spartan Sprint Time Trial at Fenway Park. Because a regular 5K wasn\'t enough...let\'s throw in some obstacles. So what gives? Why would I do something like that? Why would someone else? Why would someone even get up off the couch to run a REGULAR 5K? On this chilly Motivational Monday morning...I\'d like to answer that question to the best of my ability.
Yes, November 16th at 12:15 pm I will be running the Spartan Sprint TT at Fenway Park as a part of the Masonic Medical Research Lab\'s team - The Ruffians (that was the most badass name the Masons could come up with I guess. haha). I was pretty quiet about this because I wanted the attention to be on my big half-marathon and the fundraising campaign that went along with it (thanks again to those who donated!).
BUT! Now that it\'s done, I\'ve completed the half-marathon, and the fundraising is complete...it\'s time to focus on the newest challenge. But what exactly is a Spartan Race? It\'s an Obstacle Course Race (OCR). Ok...what is THAT?
It\'s exactly what it sounds like.
An Obstacle Course Race, such as a Tough Mudder or Spartan Race, is just that...an race on an obstacle course! There are many different ones, and many different lengths. There\'s the Tough Mudder, which is roughly a half-marathon with about 20-something obstacles, there\'s the Spartan Race, which has a few different varieties within itself, and there\'s MANY others, all sprouting up from the original popularity of Tough Mudder and Spartan. Remember in \"Achievement Unlocked - 13.1\" I mentioned every race half-marathon and up tends to give you a finisher\'s medal? So do all these obstacle races. Why? Because they\'re just as much of an accomplishment to finish as a half-marathon. Hell...some of them ARE a half-marathon!
So Let\'s Talk about the Spartan Race
Spartan Races come in a number of flavors: The Spartan Sprint (about 3+miles), Spartan Super (8+ miles), Spartan Beast (12+ miles), Spartan Ultra Beast (26+ miles), and Spartan Death Race (48 hours of ridiculous). There are also Time Trials (what I\'m doing) that seem to range in length from 1 mile to 3 miles, and other military-style races (as if a regular Spartan wasn\'t military enough).
How about the one I\'m doing? Spartan Sprint Time Trial at Fenway Park. Let me tell you how FUN this looks! Many of you probably wouldn\'t consider carrying a 60 lb sandbag up, down and across the bleachers at a ballpark \"fun\"... I wouldn\'t have either a year ago.
Which Brings Me To My Topic For Today: What Moves You?
What is it that makes you do what you do? What makes you run? What makes you bike? What makes you do P90X, INSANITY, COMBAT, etc? Why on EARTH would you run a freaking obstacle race? What Moves You?
Everyone has something different that moves them - that makes them do what they do. Some people want to make a change. Some people want to take on a challenge. Do you move in memory of someone? Because your friend is doing it? Because you\'re bored?
I want to challenge you. I want you to get out of your comfort zone. Do something different. Do something challenging. Get up off the couch and start something. If you\'re already off the couch and moving...take on a bigger challenge. Work harder. Go farther. Push yourself. Every day is valuable - it\'s up to us to take life by the horns and ride! If you get thrown off the bull, catch up, get back on, and show it who\'s the boss! I learned a valuable lesson throughout my journey - every day counts - LIVE LIFE! So, MY next challenge?
THIS sure looks like fun:
So WHY exactly would I want to get the stuffing beat out of me by Nitro and Gold from American Gladiators? Because I can. Because it\'s there. Because I want to challenge myself and push my limits. I want to see just how far I can go and prove that with time and training, anything is possible.. Don\'t listen to those clowns that tell you something is impossible. Nothing is impossible. Get out there and GET IT!','What Moves You? - Obstacle Race Time!','','inherit','closed','closed','','91-revision-v1','','','2017-01-13 22:22:14','2017-01-14 03:22:14','',91,'http://sothisisfitness.com/2017/01/91-revision-v1.html',0,'revision','',0),(558,1,'2017-01-13 22:22:14','2017-01-14 03:22:14','2013 was such a huge year for me - I learned a lot about myself, my body, and my abilities. I learned that the only limits we truly have are the ones we set for ourselves - that\'s why I threw the \"Lose Your Limits Challenge 2014\" out there. At the time, I didn\'t realize I had already taken on this challenge myself. As my 2013 running season drew to a close, I began lining up my 2014 season - that is where MY challenge lies - this upcoming year of races is jam-packed. If things continue the way they are I\'ll be running a race nearly every weekend! Lots of races are close together or back to back, and there are going to be some BIG ones later in the year. My 2014 season starts in 13 days, and I\'d like to share the first installment of that season with you today.
I\'m so fortunate to have a number of sponsors backing me for my 2014 race season! Without them, I wouldn\'t be able to run nearly as many races as I am. These first three races I want to share with you are sponsored by my very first sponsor - the one that made it possible for me to run my first half-martahon - SportClips in Falmouth.
For those of you who haven\'t been there...as the logo implies, it\'s a sports-themed haircut place meant primarily for guys. There are tv\'s literally everywhere - including posted up between chairs for you to watch tv while you get a haircut. It\'s definitely an interesting concept, and I can dig it. They also do this thing called the \"MVP\" - it\'s like a little man-spa. You should check out their site and learn a little more - if you\'re anywhere near (or on) Cape Cod, the one in Falmouth is the closest one to you - I\'m pretty sure it\'s the only one this side of Boston.
The Races
George (the owner over at SportClips) was kind enough to sponsor me for three local races. The first one is on January 5th! I bet that\'ll be a cold one (or not, if this weird New England weather keeps up!).
Cape Cod Road Runner\'s 34th Annual Winter Fun Run
This one looks like a lot of fun! The course takes you through some back-road area in Bourne / Monument Beach (just past the Bourne Bridge), with about a half-mile stretch along the beach itself. I\'m REALLY hoping it\'s not windy - that half-mile could be pretty awful. It\'s a weird length for a course - 4.87 miles. I\'ve found that most, if not all, non-standard distance courses tend to have a story behind their distance. The Falmouth Road Race began as a run from the Captain Kidd in Woods Hole to the BBC in Falmouth (hence 7.4 miles), and it looks like (in terms of having a story) this race is no different. It used to be a course along a dirt road, which began at The Weary Traveler Shrine Club (Shriners are a part of Freemasonry), but over time maintenance of the dirt road became an issue, so they chose a new course. The revised course fell just short of 5 miles, but they stuck with it.
This is a \"fun run\". What does that mean? It means there is no chip timing, and those bibs you see in the picture are basic and, it would seem, to help them jot down some overall and age group award winners. This\'ll feel the same as any other race I\'ve run - not like I\'m the leader of the pack taking home the prize for running a 15 minute 5K yet! Hah. The entry fees from this go to support the Bourne Conservation Trust - a private non-profit that acquires land in order to leave it in its natural state. Sounds good to me :).
Lovin\' L.I.F.E. 5K
This one has some special meaning for me. This was not only my first 5K, but my first RACE ever! I\'m VERY excited to run it again and see how I stack up against myself from last year. Last time I ran this race it was just a month and a half after I started running in the first place.
This race, if they keep the same course as last year, takes you through some back roads and neighborhoods in Mashpee, MA. The home stretch goes along Great Neck Road in Mashpee, and the finish line is right in the L.I.F.E. complex.
L.I.F.E. stands for Living Independently Forever. It\'s a non-profit org that provides assisted living for adults with disabilities in its condominium complex. It\'s a great group doing some great work, and I\'m happy to support them! The race is on May 4th, 2014. Should be a nice spring day, just like last year!
Falmouth Flag Day 5K
This race is still pending announcement, so it\'s tentative. I\'m PLANNING on running this one! This looks like a really fun race, and I ALMOST registered for it last year. I\'m not sure of the exact route of the course, but if photos are any indication it looks like the finish is right near the Falmouth Road Race finish - by the BBC in Falmouth Heights. If that\'s the case, I\'m sure this will be a very scenic race! This (hopefully) sunny June race will be a nice way to come down off of a half-marathon and an obstacle race...more on that soon ;)
WHY Am I Doing This?
These are just three of the 12 races I am (so far) registered for (through July), and there will be more coming. Why am I running so many races? And why would I register for races back to back? I\'m doing it to show that you can. If I can do it, anyone can. This time last year I was just beginning my fitness journey - I had just finished P90X, I was on the road to being healthy, but I never in a million years would\'ve thought I could go and run. A year and a half ago...I was still resigned to the \"fact\" that I was, and would forever be, big. Clearly, that is not the case.
Running is the most simple form of fitness. Some more...enthusiastic runners...can make it very complicated...but in its simplest form, you strap on a pair of shoes and hit the road, trail, or treadmill. That\'s it. No complicated moves, no fancy agility training, no weights, no special gear, just you and the road. There is no reason why someone can\'t get out there and be a runner. This is how I\'m losing my limits - I\'m running. I\'m running more, I\'m running faster, I\'m running farther. By the end of 2014, I want to have completed my first marathon. I want that 26.2. And I\'ll get it.
I didn\'t identify, personally, as a runner until I finished that half-marathon. I don\'t really know why...maybe I felt like I had something to prove to myself, or had to accomplish something big...who knows. I\'ve come to find, however, that it\'s very easy to figure out if you\'re a runner.
So get out there. Challenge yourself. Do something amazing. Lose your limits. I promise you, if you lose your perceptions of what you\'re capable of, if you challenge yourself, and put the time in to train...you can accomplish some mind-blowing feats. If someone had come up to me in August 2012 (when this all started) and told me that as I entered 2014 I would be training for my first marathon...I would\'ve told them to their face they were high. Now...Now I\'m hoping to be training for an Ultra-Marathon by 2015. Funny how things change.
What are YOU training for? Have you taken on the challenge?','I\'m Running. A Lot. This Is The Start.','','inherit','closed','closed','','86-revision-v1','','','2017-01-13 22:22:14','2017-01-14 03:22:14','',86,'http://sothisisfitness.com/2017/01/86-revision-v1.html',0,'revision','',0),(559,1,'2017-01-13 22:22:14','2017-01-14 03:22:14','I know, this is gonna be another one of those corny \"I\'m reflecting on an amazing year\" posts, right?
...maybe...
But...I mean...COME ON! When your life changes THAT MUCH in the course of ONE year...you\'re allowed to have a post like that...(excuse me while I go pout and cross my arms in the corner).
Really though...2013 has been incredibly life-changing for me! So many things have happened, so many things have improved...And I never in a MILLION years would\'ve ever thought any of it could happen to me.
News Flash: If it can happen for me...it can happen for anyone.
Follow my blog with Bloglovin
So what are some of these ridiculous milestones I hit and changes I made in 2013?
Weight, for one.
I got back down under 250 lbs for the first time in years, and for the first time I can remember...I broke 200 lbs! I feel so disgusted with myself saying it, but I honest to God cannot remember, prior to 2013, when I last was 200 lbs or lighter. Probably middle school. Yeah...about that...
I\'m now sitting at about 175 lbs, and a LOT of it is muscle. How do I know? I can see it. There\'s another something I\'ve never been able to do...see my own muscle! Imagine that.
What about this \"running\" thing?
Oh, right...that. The first time I ever \"went for a run\" happened in 2013 - March 23rd. I remember it vividly...three loops around Megan\'s neighborhood...3.25 miles. wow...some first run, huh? My first 5K happened early May, my first 10K on July 3rd...and my first Falmouth Road Race (7.4 miles) in August. Then...whoa...my first half marathon finish on October 26th. WOW. Seriously? You\'re gonna tell me that Fat Darrell ran a half freaking marathon? Guess I\'m not Fat Darrell anymore. And now I did it again - I finished out 2013 strong by running 14.17 miles in one shot...a new distance record! No medal for this one, but that\'s ok...I have the satisfaction I need :)
So...First run ever, first 5K, first 10K, first Falmouth Road Race, and first 13.1! Not bad.
So how about all this cross-training I\'ve been doing?
I\'ve completed 6 BeachBody workout programs now, 5 of which were completed in 2013 - P90X (2012), INSANITY, INSANITY: The Asylum, Les Mills COMBAT, Body Beast, and Focus T25! These programs are the main reason I lost so much weight and got fit, and they\'re the reason I was able to start running! I\'m excited to add another one to the books soon :)
What else? Well...for one thing...my little inspiration/motivation journey began. 2013 was when the biggest changes of My Transformation happened, and many of my friends and family told me how inspired they were by the change they saw - so inspired that they got up off the couch and started their own fitness journey! That made me think - I sure wish someone had told me all these things I had to figure out the hard way! And so, \"So THIS Is Fitness...\" was born. Now, as we\'re minutes away from 2014...it has grown from a little blog for sharing my thoughts to something way bigger than I could\'ve anticipated! I\'m so happy to be able to motivate, encourage, inspire and guide so many people to finding their fitness like I did! It\'s a great thing being able to spread the fitness bug :)
I\'m so thankful for a great year, and there are some BIG things coming for 2014. 2013 was about making big change - 2014 is going to be about challenging myself, losing my limits, and seeing what this new fit and in-shape body can do! Join me in the journey, and have an incredible year! I\'m sure I\'ll go a little more in-depth on the year within the next few days, just wanted to reflect before the ball dropped!
Happy New Year!','2013...wow.','','inherit','closed','closed','','84-revision-v1','','','2017-01-13 22:22:14','2017-01-14 03:22:14','',84,'http://sothisisfitness.com/2017/01/84-revision-v1.html',0,'revision','',0),(560,1,'2017-01-13 22:22:14','2017-01-14 03:22:14','Yesterday, I woke up at 8 am on a cold early-January morning to get myself in gear, have some coffee, and get ready to chug my way along through 4.9 miles in the snowy, slushy, wet cold of Monument Beach, MA. Many people would think I\'m a nut and tell me to go back to bed. Many people would wonder what in the hell would possess me to go running in the snow. Others would call me a sicko for saying that it was \"ONLY\" 5 miles. Bottom line...many people look at me and ask...
Why do it?
It\'s a question I\'ve been learning the answer to as I\'ve gone along. The answer has changed over time. For this Transformation Tuesday...the first of 2014...I want to give you an idea of just how yesterday\'s race went...why I do this...why I started doing this...and why I\'ll keep doing it. Hopefully my transformation will inspire you to begin yours :).
Sunday was the 34th annual Cape Cod Road Runners\' Winter Fun Run. Thanks again to my friends at SportClips Falmouth for sponsoring me (check them out)! I have to say, despite the conditions, I DID have a good time.That\'s a photo from last year\'s race (above). I don\'t have a TON of pictures since my phone was in my Tune Belt and my mom doesn\'t have a digital camera...I guess I didn\'t have the presence of mind to bring my digital camera along for her to use.
Anyway - I had fun. While getting ready and stretching and whatnot I violated one of the cardinal rules of running - nothing new on race day. What was new, you ask? THE SHOES! Yeah, seriously...I couldn\'t have picked something more \"don\'t do that\" to do. Why? It was gross out on the roads and I was nervous that I\'d either take a digger (fall) or at the very least have to slow WAY down. So...I switched to my BRAND NEW New Balance 610 trail shoes. For the first couple of miles, I was a little wary...I was kind of kicking myself and hoping they didn\'t aggravate my feet or leave me sore. Once I got past the two mile marker, however, I was instantly glad I wore them. All of a sudden the road got very hilly and had lots of snow and slush. Thanks to having some grip, I was able to maintain my pace and not eat pavement. Yay.
I ended up doing way better than I anticipated. I was CRUISING along. Almost every time I was going to stop running and walk for a minute, I just kept going. I only slowed or stopped a handful of times, and honestly...I don\'t know that I really needed to...I think that\'s just a mental hurdle I need to get past. I think part of why I was able to go so strong was because I had fueled properly. I had a Health Warrior Chia Bar about 20 minutes before race start (in addition to a light race-day breakfast a few hours earlier) and let me just tell you...those little bars are awesome. There\'s a review article coming, but the short version is they\'re so crazy packed with nutrients and fuel, they\'re the perfect way to kick-start your run. No, they are not paying me to say that.
At the end of it all, I came in 99th place, and finished, officially, in 39:45. That\'s ridiculous. How did I do that? And...I got quite the surprise during the awards ceremony - I got 3rd place in the Open age division! Seriously? How did I place in my age group? Isn\'t my age group the one that goes fast? It\'s 19 - 29! How am I placing? Whatever, I\'ll take it! I\'ll only get a few of those, right? Might as well enjoy it!
So...all of this begs the question - why do it?
Like I said, the answer to this question has changed over time for me. In terms of fitness in general... my reason began as a desperate need to make a positive life change and get healthy. Now that I AM healthy and fit... my reason has become... that I enjoy fitness and want to maintain where I\'m at.But... running... I don\'t even really remember why Megan and I did that first run. It might have been to see if we could do it at all. It might have been because we had come so far in our fitness, we wanted to see if our new abilities extended to running. It might have been to test ourselves. Or it might have just been because...well...why not? Whatever the reason...I\'m damn glad we did it. It opened my eyes to a whole new world of fitness...and it allowed me to find an activity...a SPORT...that I truly enjoy.
Running is about more than just long (or short) distances and going fast. You have to learn your body, be in tune with it. You have to understand your body\'s wants and needs and tend to them properly. You have no choice but to fuel your body appropriately and treat it right...otherwise it won\'t perform properly and you won\'t be having fun. Running teaches you how to take care of yourself and be truly healthy, inside and out.
Running is also...well...kind of peaceful. Y\'know, once you get past the monotony, boredom, and jaw-rattling pounding across the pavement. The first mile or two sucks, but once you get in a rhythm...it really is nice. One thing I\'ve come to appreciate with some of these races is the absolutely incredible scenery. For the majority of the Cape Cod Marathon Half...I was staring at beach and the ocean! Beautiful views, scenic vistas, and just nature. There\'s something to be said for taking \"me time\"...and running certainly provides that.
On top of all of that...I do this so I can enjoy a better, longer, happier life. Health and fitness, for me, is about longevity and quality of life. I feel so much better now than I did when I was 300 lbs. Gee, that kinda makes sense, huh? I don\'t get winded going up a flight of stairs. I have so much more ENERGY now. My thighs don\'t rub together and chafe. I don\'t feel embarrassed about my body. Clothing fits me properly. Imagine that. The immediate benefits are simply STUNNING.
The long-term benefits are great too. I have been told by a number of doctors that I saved my own life by losing 125 lbs. I have not escaped unscathed though - my knee cartilage is damaged from having carried so much extra weight for so long, and my feet are out of whack as well - plantar fasciitis, metatarsal periositis, and some other issues (to name a few). What if I hadn\'t lost the weight? What if I reached 40 and still had that extra weight on me? For another 15 years? Would I need a knee replacement by 60? Would I be in a wheelchair? Would I get diabetes? Maybe. At least now I know I have SIGNIFICANTLY reduced the odds of that happening.
I\'ll be around longer for Megan, my kids, my family, my friends. I\'ll be able to enjoy my years rather than wasting away, becoming a bitter old man disgruntled with my lot in life. I\'ll be happy, healthy, energetic, and fit. That is worth its weight in gold, but by the time you reach that age...it\'s too late.
That\'s why I do this. That\'s why I get up at the crack of dawn, haul myself out of bed, and get ready for a workout. That\'s why I go running in the snow, slush, and frigid weather. That\'s why headlamps and reflective gear for runners exists. Because it\'s fun. Because we enjoy it. Becaues it makes us happy.
That\'s why I\'m putting in the work now and making the change. Because now is the time! Because it makes me happy. Because the guy on the right looks way better than the guy on the left. (Check out the \"My Transformation\" page for the new update from the completion of Focus T25!)
What\'s YOUR reason? ','Why Do It? (Plus Fun Run Recap)','','inherit','closed','closed','','83-revision-v1','','','2017-01-13 22:22:14','2017-01-14 03:22:14','',83,'http://sothisisfitness.com/2017/01/83-revision-v1.html',0,'revision','',0),(561,1,'2017-01-13 22:25:27','2017-01-14 03:25:27','For as long as I can remember I\'d always been a \"fat kid\".
\r\n\"Finding fitness\" was never something seriously on my radar. I always got made fun of, I always made an effort to wear loose clothes, and I was never really all that athletic, nor did I REALLY desire to be. Occasional efforts were made to work on it, but nothing stuck.\r\n\r\nIn my last year of high school I made real progress. I did Weight Watchers with my mom while playing sports (football/weight lifting/shotput). With this combo, I managed to lose 70 lbs dropping to 210 (though I told people I was 205 lbs). Still overweight... but it was enough. I was...average...but not truly happy.\r\nSo I went off to college.
\r\nWith the help of party school drinking plus all the garbage food I could eat... I gained it all back. And then some. All the healthy habits and active lifestyle behaviors I had picked up at the end of high school were gone. It didn\'t happen all at once, but it did happen pretty quick.\r\n\r\nThe summer before my 5th year at UMass I went to Delta Chi Convention in New Orleans, and I was pretty close to getting my own zip code. I tried to pretend I was a 42 waist, but that was super-loose fit jeans. I would estimate I was really a 44.\r\n\r\n \r\nAnd so it went.
\r\nGraduation meant leaving the over-abundance of cheap food...but it didn\'t end the weight gain. Back home meant work at a restaurant where a send-back meant snack time on fried food. By the time I got to August 2012 it was pretty bad. I had reached the heaviest I had ever been. 300 lbs. \r\n\r\nThen I hit my breaking point.\r\n\r\nConstantly moving at the restaurant meant my legs rubbed together. And wore through my work pants. Every three months. I was embarrassed at how frequently I had to buy more 48 waist pants. It became clear this lifestyle wasn\'t sustainable...and I\'d had enough. I talked to my wife (girlfriend at the time) and we resolved to do it together.So we took our before pictures, got our gear together, and embarked on our fitness journey.\r\n\r\n \r\nOh...results?
\r\nFor the full breakdown (with pictures) check out the \"My Journey\" page. Short version? In the first 10 months I broke 100 lbs, and within a year I had dropped 125 lbs, become a runner, and become happier with my body and health than ever before.\r\n\r\n \r\n\r\nI went from an XXL shirt to a Medium/Small\r\nFrom a 48\" waist to a 31\"\r\nXL and XXL gym shorts to Medium/Small\r\nOverweight and in danger of diabetes to fit, athletic and energetic!\r\n\r\n \r\n\r\nOne of the most important things I figured out is - You don\'t have to do it alone. I had my wife - be sure to find your support system. It makes a difference. The journey isn\'t over (it never will be), and I\'m glad I took the plunge.\r\n\r\n ','Finding Fitness','','inherit','closed','closed','','399-revision-v1','','','2017-01-13 22:25:27','2017-01-14 03:25:27','',399,'http://sothisisfitness.com/2017/01/399-revision-v1.html',0,'revision','',0),(563,1,'2017-01-16 19:04:46','2017-01-17 00:04:46','Ladies and Gentlemen, welcome to my first official product review - FitAid! I\'ve had so many things to talk about that I\'ve kind of just put off reviewing things, but today I have something I\'m really excited to get out there. So...without further ado...\n\nLet\'s talk about this little drink called FitAID. Long story short, they sent me a 4 pack to try out, I gave it a whirl, and I was very impressed. There\'s a lot to this versatile little drink - I had it before and after both a run and a strength training workout. Now that I\'ve experienced it, I\'m ready to talk about it!\n\n\n\n\nSo...what\'s the deal with FitAid?
\nFitAID is not an energy drink - it is a \"synergy drink\" (the company likes to be very clear on this point). The box has lots of artwork and information on it all about the benefits of the drink... including a \"Paleo Friendly\" stamp. I\'m going to cover the \"Paleo\" thing in a future article (EDIT: 3 years later...still haven\'t covered it. whoops), but suffice it to say: it strives to remove everything \"processed\" from your life and bring things back to caveman-basics.\n\nAs you can well imagine, a hardcore nutrition plan like that would pretty much put the kibosh on most, if not all, pre-workout supplements and energy drinks. Paleo has more or less been adopted as the go-to nutrition plan for CrossFit (which has become massive)...so that left a GAPING hole in the fitness/nutrition world for someone to fill. Lo and behold - FitAID came along.\n\n While there are a lot of great things in this drink,
\nwhat I think is just as important is what isn\'t in it. They say this product is 100% natural and they mean it. Right on the top of the box it lists off several things that DO NOT appear in this product: sucralose, aspartame, preservatives, high fructose corn syrup, crystaline fructose, \"artificial anything\". This makes me very happy, and it should make YOU happy too. Why? Who cares? Well, for one, aspartame - an artificial sweetener - has well-known ill-effects on your health, high fructose corn syrup is just bad news, and the general lack of artificial \"anything\" is just great.\n\nThink about it - your body has to do something with everything you put into it. If you\'re putting artificial things into it, your body has to figure out what to do with it - our bodies aren\'t designed to process artificial things...we force our body to do it. Many of these artificial things we put in our body on a regular basis end up hanging out for a while. Ever hear of someone doing a \"detox\"? More often than not, they\'re trying to flush the remnants of these artificial things out. How about we just don\'t introduce them into our bodies in the first place.\n\n \nSo let\'s talk about what IS in FitAID.
\nIt\'s pretty important to understand what exactly is in this drink that\'s helping to power you through your workout, and helping your recovery after. There\'s a pretty big range of ingredients in here! There are electrolytes and vitamins (like many other drinks contain), there are lots of amino acids (including L-Glutamine, which is HUGELY important for muscle recovery), and there are other things such as glucosamine, tumeric, CoQ-10, bilberry...some of these aren\'t things you generally see in a \"fitness drink\" or a \"pre/post workout drink\", but they are part of an overall supplementation picture that FitAID is going for.\nThese ingredients support flexibility, joint health, cardiovascular health, balance, provide antioxidants to your body...I\'ve never seen such an all-encompassing range of body-health ingredients in a drink! Check out the label below:\n \nRemember how I mentioned there\'s no aspartame, sucralose, HFCS, etc? So it tastes awful, right? No. It actually tastes really good. How, you ask? It\'s sweetened with Blue Agave Nectar...just 9 grams of all-natural sweetening in this thing. 45 calories total in the drink. Pretty awesome if you ask me.\n\nActual Experience With The Drink Please?
\nTake a look at that drink. That\'s right after pouring it into the glass. (Yes, you\'re meant to drink it from the can, I just did it to see the color, carbonation and clarity.) That fizz died down pretty quickly - FitAID is very lightly carbonated to aid with absorption of all the supplements in it. The yellow/orange color is simply a result of the ingredients - there are NO artificial OR natural things added in order to color it. No dyes, no beet juice, no nothing. That\'s just what color it ended up being.\n\nIf you look closely, you\'ll notice its not crystal clear...it\'s kind of \"cloudy\". The company actually talks about this on its site, saying this is because it\'s so packed with supplements - 2343 mg of supplements and active ingredients, to be exact. They challenge you to ask why other sports performance drinks aren\'t cloudy (they\'re implying its because other drinks aren\'t packed with good stuff, in case you were wondering).\nOne of the things FitAID is clear on...
\n...is how large an amount of supplements is actually crammed into this little 12 oz can. Most vitamin drinks and sports performance drinks have relatively trace amounts of these things. The levels of concentration in FitAID makes it something you can take before an intense workout and actually feel confident you\'re getting a boost. This drink was designed by former athletes to power people through CrossFit - if it\'s good enough for them it\'s good enough for ANY workout. In case you were worried - there was no sediment in there...while it WAS cloudy, there was nothing floating, no sediment, and nothing separated out...it really was just cloudy because of how saturated with supplements it was. \nTASTE?
\nIt\'s pretty yummy, I have to say. Kind of a faint orange taste, just sweet enough, not too sweet. They really nailed the taste in spite of all the nutrients they crammed in...most other performance drinks I\'ve tasted are either too sweet or too bitter/chalky...I\'d drink this for taste on an off-day. Can\'t say that about other performance drinks.\n\n\nSo How About The Run You Tried It On?
\nI was kind of an idiot that day. It was an early afternoon run - I was in an awkward post-breakfast pre-lunch time and I had not eaten enough, mainly because I kept delaying my run being distracted with other things. I also found out about a mile into the run just how dehydrated I was. I felt worn out through my run, had to walk more than usual, and was kind of slow all-around.\n\nFitAID is probably the only reason I finished the run. It was hot, humid, and I was dehydrated and under-nourished...I shouldn\'t have been able to make it through that. I should have had to walk all the way home. Somehow, I finished. I\'m fairly certain that FitAID is the only reason I actually made it. My muscles weren\'t fatigued (Thanks FitAID) and I had the focus, drive and determination to get it done. My problems were a direct result of being so dehydrated. I had a second FitAID after finishing the run, and I have to say I felt pretty good. After having the second drink and hydrating, it was like the run never happened (in terms of negative effects)...I felt good, great recovery. Chalk up a win for FitAID.\n\n\n\n\nFitAID During Strength Training?
\nI used FitAID before my Body Beast Tempo: Chest & Triceps workout. For those who don\'t know, Body Beast (by Beachbody) is a pretty intense strength training program. Tempo Chest & Tri is all about the tempo with which you do the moves, up and down. You go much slower, which gives a great isolation effect on the muscle you\'re working and ends up making you feel like you\'ve REALLY hammered on that muscle. Oh, and going so slow on the reps...is hard! I took FitAID instead of my usual pre-workout and let me just say... I Felt Like A Champ. I felt the burn, I powered through the struggle, and it felt great.\n\nTo be honest, though, I was a little wary of going without my traditional N.O. boosting stimulant-filled pre-workout...but I felt great with FitAID! There\'s something to be said for a pre-workout without stimulants...it was a completely different feel to the workout. I wasn\'t working any harder, I was just deriving my power from somewhere else. It felt more...natural. Like I was more in-tune with my body. That\'s a great description of how I\'ve felt with my nutrition plan as a whole, so it\'s nice to experience that in my workout too. I had plenty of gas to get through the workout and the weight I was using didn\'t suffer for lack of N.O. / Stim-filled pre-workout. I had it after the workout as a recovery drink and y\'know what? I\'m not sore today. I feel like I worked out, but I\'m not sore. Chalk up another win for FitAID.\nSo...the verdict?
\nFitAID is great for runs, it\'s great for strength training...what CAN\'T this little drink do? It\'s loaded up with things your body wants, needs, craves, and even some things it might not know it needs, and there\'s NOTHING in it that you don\'t need or shouldn\'t have. Tastes great, designed to fuel you, and it\'s not CRAZY expensive. My recommendation? Buy this. No, they didn\'t pay me to say that. They just sent me a four-pack to try. Pretty brave of them, considering I could\'ve torn it apart and said it was awful. They must be confident in their product. Now I am too.','Review: FitAid','','inherit','closed','closed','','104-autosave-v1','','','2017-01-16 19:04:46','2017-01-17 00:04:46','',104,'http://sothisisfitness.com/2017/01/104-autosave-v1.html',0,'revision','',0),(832,1,'2017-01-22 19:26:37','2017-01-23 00:26:37','','Bib Wall','','inherit','closed','closed','','831-revision-v1','','','2017-01-22 19:26:37','2017-01-23 00:26:37','',831,'http://sothisisfitness.com/2017/01/831-revision-v1.html',0,'revision','',0),(573,1,'2017-01-13 23:42:06','2017-01-14 04:42:06','','','','inherit','open','closed','','fitaidlogo','','','2017-01-13 23:42:18','2017-01-14 04:42:18','',104,'http://sothisisfitness.com/wp-content/uploads/2013/09/FitaidLogo.png',0,'attachment','image/png',0),(572,1,'2017-01-13 23:14:43','2017-01-14 04:14:43','','','','inherit','open','closed','','91ykezo8fol-_sl1500_','','','2017-01-13 23:15:47','2017-01-14 04:15:47','',104,'http://sothisisfitness.com/wp-content/uploads/2013/09/91YkeZO8FoL._SL1500_.jpg',0,'attachment','image/jpeg',0),(564,1,'2017-01-13 22:53:49','2017-01-14 03:53:49','','','','inherit','open','closed','','fitaid-logo','','','2017-01-13 23:00:14','2017-01-14 04:00:14','',104,'http://sothisisfitness.com/wp-content/uploads/2013/09/FitAID-logo-.jpg',0,'attachment','image/jpeg',0),(565,1,'2017-01-13 22:53:53','2017-01-14 03:53:53','','','','inherit','open','closed','','fitaidxfit','','','2017-01-13 23:17:41','2017-01-14 04:17:41','',104,'http://sothisisfitness.com/wp-content/uploads/2013/09/fitaidxfit.jpg',0,'attachment','image/jpeg',0),(566,1,'2017-01-13 22:54:01','2017-01-14 03:54:01','','','','inherit','open','closed','','fitaidxfit2','','','2017-01-13 23:17:05','2017-01-14 04:17:05','',104,'http://sothisisfitness.com/wp-content/uploads/2013/09/fitaidxfit2.jpeg',0,'attachment','image/jpeg',0),(567,1,'2017-01-13 22:54:03','2017-01-14 03:54:03','','','','inherit','open','closed','','img_20130812_132634_341','','','2017-01-13 23:10:01','2017-01-14 04:10:01','',104,'http://sothisisfitness.com/wp-content/uploads/2013/09/IMG_20130812_132634_341.jpg',0,'attachment','image/jpeg',0),(568,1,'2017-01-13 22:54:07','2017-01-14 03:54:07','','','','inherit','open','closed','','img_20130812_132656_038','','','2017-01-13 23:11:31','2017-01-14 04:11:31','',104,'http://sothisisfitness.com/wp-content/uploads/2013/09/IMG_20130812_132656_038.jpg',0,'attachment','image/jpeg',0),(569,1,'2017-01-13 22:54:11','2017-01-14 03:54:11','','','','inherit','open','closed','','img_20130812_133025_495','','','2017-01-13 23:13:43','2017-01-14 04:13:43','',104,'http://sothisisfitness.com/wp-content/uploads/2013/09/IMG_20130812_133025_495.jpg',0,'attachment','image/jpeg',0),(570,1,'2017-01-13 22:54:15','2017-01-14 03:54:15','','','','inherit','open','closed','','img_20130821_115725_432','','','2017-01-13 23:16:29','2017-01-14 04:16:29','',104,'http://sothisisfitness.com/wp-content/uploads/2013/09/IMG_20130821_115725_432.jpg',0,'attachment','image/jpeg',0),(571,1,'2017-01-13 22:54:27','2017-01-14 03:54:27','','sealofapproval-fitaid','','inherit','open','closed','','sealofapproval-fitaid','','','2017-01-13 22:54:27','2017-01-14 03:54:27','',104,'http://sothisisfitness.com/wp-content/uploads/2013/09/sealofapproval-fitaid.jpg',0,'attachment','image/jpeg',0),(932,1,'2017-02-15 09:15:58','2017-02-15 14:15:58','I have seen the full spectrum of \"taste\".
\r\nI\'ve been that \"fat guy\" that eats everything indiscriminately. Overly greasy, fatty, salty, sauced and more. You reach a certain point where eating and drinking like that... you sort of deaden your taste buds. Then those terrible foods begin to... \"taste\" good. Now? I\'m that \"fit guy\" who makes better choices. I avoid those things I used to eat. My taste buds came back to life. I can taste spices, nuance, subtlety, and the chef/creator\'s intent. It\'s why I drink my coffee black, why I love seltzer water, and why I say Grin Hola is not JUST granola.\r\nI realize that might sound a bit... over the top...
\r\nBut have YOU tried Grin Hola? It\'s unlike any granola I\'ve ever picked off the shelf in the supermarket. And YOU might never get to eat it.\r\nGrin Hola is made with love.
\r\nHonestly, I don\'t even consider that to be hyperbole. Grin Hola is a tiny little hyper-local company - it\'s a guy in his kitchen. Jason Warren, the man behind the stove top, honest to goodness makes this stuff right in his home. He travels all over Cape Cod and Southeastern Massachusetts making connections with smaller, local places and getting his product on the shelves.\r\nThe rest of the state... and everyone... is missing out.
\r\nThis might just be the best breakfast food, munchable snack, or trail fuel you\'ve never eaten and WILL never eat. Due to certain constraints, right now it\'s not as widely available as some of us might like, and it\'s not readily available for online purchase (read on, though - I might be able to hook you up!). Nevertheless... this granola is so... GOOD... that I feel compelled to review it and tell the world about it. Even if 99% of you will never get to eat it (maybe - more on that later).\r\nIt starts with quality, natural ingredients.
\r\nGrin Hola is made from pretty simple, pretty wholesome ingredients. The ingredients for the Apple Pie flavor, for example (see image) - I don\'t see anything artificial or difficult to pronounce there. The Peanut Butter & Jelly flavor? It ACTUALLY has peanut butter and grape jelly in it! There\'s organic when it can be done, but sure, not EVERYTHING is organic. Honestly... not everything NEEDS to be. This isn\'t some elitist food blog - I\'m certainly not gonna dump on someone for not being 100% organic, 100% GMO free, etc. I\'m behind good, quality, healthy stuff. This fits the bill. Besides...\r\nThe flavor is incredible.
\r\nI can\'t go on any longer without talking about this. Most granola is dry, mostly flavorless, and not super impressive. just a big bag of oats with maybe some nuts and fruit in there. Then there\'s Grin Hola. This guy is some kind of kitchen wizard... I don\'t know HOW he does it... but there\'s an incredible depth of flavor in this stuff.\r\n\r\n \r\n\r\n ','Grin Hola - Review | It\'s Not JUST Granola...','','inherit','closed','closed','','27-revision-v1','','','2017-02-15 09:15:58','2017-02-15 14:15:58','',27,'http://sothisisfitness.com/2017/02/27-revision-v1.html',0,'revision','',0),(582,1,'2017-01-14 00:42:29','2017-01-14 05:42:29','','','','inherit','open','closed','','img_20160821_182203-2','','','2017-01-14 00:42:51','2017-01-14 05:42:51','',16,'http://sothisisfitness.com/wp-content/uploads/2016/09/IMG_20160821_182203-1.jpg',0,'attachment','image/jpeg',0),(583,1,'2017-01-14 11:09:54','2017-01-14 16:09:54','I am genuinely impressed.
\nWhen I first tried Puroast Coffee I think there were only three flavors. Now they have quite the variety...and I have to say - it was pretty exciting, as coffee goes, to try the new flavors as they came out. Every coffee roaster out there has their own array of flavors, some boasting a veritable arsenal of them. Many are passable, most need sugar to unlock the actual \"flavor\" of it...and some are downright awful, leaving a nasty aftertaste from the syrups used to create flavor.\nPuroast\'s flavors, however, are different.
\nAs I\'ve made clear before: if you\'re not drinking Puroast, you\'re doing yourself a disservice. As trivial as it may sound to the casual coffee drinker... not all coffee is created equally, ESPECIALLY flavored coffee. How-so, you ask? Oh let me count the ways...\n\n\nIt\'s no secret I\'m a big Puroast Coffee fan
\nIf you follow this blog, you may have seen my Puroast review a while back. The short version is - I ran into them at an obstacle course race (Battlefrog New England) and was super impressed. I stayed in touch, obtained some coffee samples (they had espresso, not coffee, on site), and did a review. To say the review was positively glowing... would be an understatement.\n\nCoffee is my spirit animal...and Puroast just stands head and shoulders above the rest.\n\nI was SO over the moon, as a matter of fact, that after my initial product review I had a long chat with their founder and became a Puroast ambassador/athlete of sorts. At the end of the day, aside from the occasional Dunk\'s hot or iced hazelnut...I just can\'t go back to other coffees. Puroast has ruined me for other coffees. It\'s honestly that good. It\'s like Puroast is the One Ring and I\'m freakin\' Golum. I could go on for days...instead go read my Puroast review.\n\n*ahem*...sorry, I was drooling for a second there...\n\nSO... as part of that ambassadorship I had the opportunity to try just about every flavor they offer. I honestly have not run into one I didn\'t like.\n\n
\n\n\"Roasts\"\n\nSo, some of these \"flavors\" aren\'t really \"flavors\" like you might think. Instead, they\'re different roasts...and yes, they\'re just as different from each other as hazelnut is from vanilla.\n\nDark French Roast\n\nI smell the coffee - both the unbrewed grounds and a brewed cup. Puroast\'s Dark French Roast has a great, deep, rich smell. Not burnt, like some dark roasts. Deep. It has a taste to match. It\'s rich, full-bodied, and dark as night...without being bitter. I know, we\'ve established Puroast isn\'t bitter...but sometimes in flavors where you kind of expect some bitterness...it still catches me off-guard.\n\nDark Guatemalan Roast\n\nThe Dark Guatemalan Roast is very similar to the Dark French Roast...but it\'s a bit smokier. I NEVER in a million years would\'ve been able to tell the difference between dark roasts before Puroast.\n\nSorry I\'m not sorry...I sound like a broken record, but there it is. The low acidity and lack of bitterness strikes again, allowing me to detect flavors...and enjoy flavors...that I have never been able to detect and enjoy before in a cup of coffee.\n\nEspresso Roast\n\nI happen to be drinking Espresso Roast right now. This flavor always reminds me of when I first ran into Puroast, as it was their espresso I (unknowingly) tried first. Like, ACTUAL espresso...so smooth I thought it was coffee. Their Espresso Roast is very similar - very smooth, not offensive or bitter as you might expect espresso to be. Definitely a full-bodied profile - the \"true\" taste of espresso is able to shine through.\n\n\"Flavors\"\n\nThese are what you expect when you hear \"flavored\". They are very different from each other, VERY different from the various \"dark roasts\" Puroast offers, but they are all VERY tasty. Puroast prefers to use natural flavorings. They blend in these flavors after roasting, when the bean is \"open\" and more receptive to infusion. Once the process is done they do a rigorous taste test, of course, to ensure the finished flavored coffees are nothing but the best.\n\nChocolate Almond\n\nI was pretty impressed with the depth of flavor I got out of this one. Puroast Chocolate Almond is a very light brew...not just color...it\'s just not a heavy coffee...if that makes sense. There\'s a subtle semi-sweetness of chocolate to it, which...with the lack of bitterness...you\'re able to get. Also...you almost get the dryness of a raw almond, with overtones of roasted almond. Imagine that...a \"chocolate almond\" flavor that ACTUALLY tastes like chocolate and almond. I think I\'m in love.\n\nMistletoe Mocha\n\nThis was another I really wish I could\'ve made last longer. Mistletoe Mocha had a subtle chocolate bitterness - not bitterness like coffee bitterness, more like the bitterness of a dark or semi-sweet chocolate. This flavor wrapped that pure chocolatey goodness up with a warm, medium body. I\'d like another, please.\n\nToasted Chestnut\nVery light flavor - a sweet nutty smell hits you first, then a subtle nutty flavor. The warm, full flavor of the chestnut comes through later on the back of your palate. A nice treat for the holiday season.\n\nVanilla Nut\nIn keeping with the theme of most of their flavored roasts, Vanilla Nut was very subtle and light on the palate. You definitely got a bit of a sweet vanilla taste - a bit more gentle than most \"french vanilla\" coffees you find.\n\nBourbon Pecan Torte\nThis was actually the first Puroast coffee variety I ever tried. Sweet smell right out of the package, as if there\'s an actual pastry hiding inside! The scent after brewing is incredibly similar. Light to medium body, again...very easy on the palate. Aptly named, as it does taste like a rich bourbon pecan torte in your cup. Well Done!\n\nHazelnut\n\nI find I often judge coffee companies on their ability to execute a good hazelnut. Not like it\'s the one true coffee flavor to measure all coffee brands by...it just happens to be my favorite, so if you can\'t hack it I\'m probably going to dismiss you as a whole (whether that\'s fair or not). I am happy to report, Puroast nailed it. Their hazelnut has a great subtle, gentle, nutty hazelnut flavor. Not overpowering, but definitely there...just right. It\'s very light on the palate, I\'d call it light body, not quite medium. I could drink this all day.\n\nNutcracker Sweet\nLight bodied and gentle on the palate. It does have a hint of nuttiness to it, but I\'m not sure I\'d call it \"sweet\". A tasty & pleasant brew nonetheless.\n\n
\n\nSo WHAT ARE YOU WAITING FOR?!\n\nRun, don\'t walk, to the supermarket (or...The Puroast Website) and pick one up!\nBeat the urge to stay in bed.\nWhat\'s YOUR favorite flavor?\n\n ','Flavor Round-Up - Puroast Coffee','','inherit','closed','closed','','16-autosave-v1','','','2017-01-14 11:09:54','2017-01-14 16:09:54','',16,'http://sothisisfitness.com/2017/01/16-autosave-v1.html',0,'revision','',0),(589,1,'2017-01-14 00:56:59','2017-01-14 05:56:59','I\'ve been doing a lot of thinking about all the reasons why people don\'t work out. I know I covered the Napoleon complex in another post, but that\'s just one of many reasons. While there are many people out there who suffer from the issues of the Napoleon complex, there are even more who didn\'t even get that far...they don\'t try to start working out in the first place (hence why I didn\'t even call this \"why workouts fail\"...we didn\'t get to the workout yet!). But WHY?
The short answer is - It requires work, involves change, and people just don\'t feel like it. Why do we need to when everything is more or less handed to us and made easy? The average American eats what they feel like when they feel like it (and if cooking is required, it can usually be microwaved). They watch a lot of tv, relax on the couch, and don\'t do a whole lot of physical activity (unless required at their job). Yeah, there\'s yard work or some light home / car maintenance to do, but once in a while, or in short bursts of a couple days - nothing regular and routine. They go out for drinks when they feel like it or come up with reasons to have a drink or two (or three) almost every night at home \"because it was a rough day\". Maybe they\'re carrying a little extra weight. So what? All in all, life is good. Nothing stellar, but it\'s not awful.We have achieved mediocrity. Mediocrity is easy.
So...why change that?
Because, honestly...getting fit, eating right and making a change requires work. And this isn\'t just any kind of work - we\'re talking a complete lifestyle change. That kind of work is hard. People would have to give up or severely limit some of their favorite things - use free time they\'d otherwise spend watching the 100+ hours of DVR\'d T.V. shows they have to, instead, work out and sweat balls.
All manner of excuses come up at this point - on the surface they\'re all invalid and complete BS as far as I\'m concerned. I won\'t bother listing them all, but suffice it to say - \"I don\'t have time\" is not nearly the most creative one. People will come up with any reason to get people off their case about working out, and if that doesn\'t work, they\'ll either use humor or get hostile until you leave them alone. I was like that for a long time. There are just so many things that can demotivate a person, and they got me.
So how do you change that? How do you convince that person to start working out or get healthy?
Generally...you can\'t.
I know...not the revelation you were hoping for. Problem is, these people can\'t just be forced to do it. It\'s a big change, and they have to want it. There\'s way too much effort, change and plain ol\' work involved in something like this for it to work without SOME level of personal stake being in it. You can try to drag them into a workout with you, and they might go with it reluctantly...for a while. In the end, it just won\'t maintain. They\'ll complain and find reasons why not...and the first time you don\'t work out with them, they just won\'t do it. Why? Too many people are perfectly satisfied - or at the very least, able to accept - mediocrity.
This is the part where something has to happen within them.
I talk about what happened for me in My Story - and boy was it bad - but it\'s going to be different for everyone. In the end, something has to happen - some kind of personal revelation or big change - to make them want it. The best you can do is keep making it appear as appealing as you can, lead by example. When they\'re ready, it\'ll make the whole thing much less intimidating. Many times these people will be hesitant to recant and join you since they\'ve been so adamantly, sometimes vocally opposed to this whole process - they can\'t just admit they were wrong and join you (what a blow to the ego!). So be there and be available. When the time is right, they\'ll come to you. It takes something different for each individual person, but when the right motivation hits, they\'ll finally want it.
On that note - I\'m gonna go for a run before I work all day. What are YOU gonna do?','The \"I Don\'t Feel Like It\" Syndrome','','inherit','closed','closed','','128-revision-v1','','','2017-01-14 00:56:59','2017-01-14 05:56:59','',128,'http://sothisisfitness.com/2017/01/128-revision-v1.html',0,'revision','',0),(592,1,'2017-01-14 00:57:39','2017-01-14 05:57:39','In the spirit of \"Motivational Monday\" I want to take a moment to touch on something I was talking about with a fitness friend at work over the last couple of days. It\'s actually a loose end I need to tie up from the last couple of articles I wrote. In The \"I Don\'t Feel Like It\" Syndrome I talked about people who just won\'t get off the couch, can\'t/won\'t get motivated to work out in the first place, and never take that all-important first step. In Why Workouts Fail #1 - The Napoleon Complex (my favorite article so far) I talk about people who take the leap, try going to the gym or working out and run into a big issue that drives them away.
Ok...what about the people in the middle?
The people who aren\'t entirely opposed to working out, but haven\'t taken that step yet? Who haven\'t braved the gym, the home-gym, the pavement, trail, pool, whatever? Or tried and gave up? If these people aren\'t against it...and they might have some motivation to do it...why haven\'t they gotten to it yet?
Fear. Fear can stop the most powerful locomotive in its tracks. Fear is, I think, one of the biggest demotivators out there. Fear of what, though? Fear of failing. Fear of not being good enough. Fear of embarassment. Fear of disappointing yourself or others. Fear of doing it wrong. Fear of the unknown.
Fear can be one of the toughest demotivators to beat. Especially if someone doesn\'t have friends or family around them who are \"into\" fitness. Unfortunately, unless those people have a big life-altering event or a breaking point like I had (see My Story) that fear can be so paralyzing and show-stopping that they just never leave the safety of \"not trying\". I would go so far as to say that over time, those people can start to suffer from The \"I Don\'t Feel Like It\" Syndrome, forgetting the curiosity or motivation they had in the first place and losing it entirely to fear. It\'s tough to get past the fear when you\'re on your own little island and there\'s noone around to help you ease into fitness. If you ARE a fitness type, be on the lookout for these people. How do you tell who these people are, though?
For one, they\'re not already a fitness freak. They don\'t work out, they probably don\'t eat \"right\" (but might try to or make half-efforts), and for all intents and purposes they closely resemble the people suffering from The \"I Don\'t Feel Like It\" Syndrome in all areas except their attitude towards fitness.
Though, I will say, that doesn\'t necessarily mean they haven\'t, at some point, attempted to do it on their own. Remember that part where Joey Howyadoin shows up and offers a spot (IDFLI Syndrome)? Where I\'d say \"Yeah, that was just a warm-up set, let\'s DO this!\", someone suffering from this demotivator would probably say \"Actually, that was my last set, I\'m all wrapped up. Thanks though!\" while they\'re thinking sweet Lord, get me OUT of here!
Aaaand that was probably the last time they set foot in anything resembling a gym.
The biggest tell, though, is that they\'re curious. They\'ll poke their head in while you\'re working out. They\'ll ask you questions about your workout for the day or the program you\'re doing. They\'ll make little comments that could be a conversation starter. In some form or fashion, they come to you. This is very important - as mentioned before...you just can\'t force someone to get fit...they have to want it...and if they\'re curious, any traumatic workout attempt they might have had in the past is far enough out of their memory that now they\'re open to it.
So how do I help this person defeat the demotivator?
GENTLY. First off, yes - they\'re open to it, and that\'s incredibly important, but don\'t forget...the demotivator we\'re trying to beat is FEAR. I feel silly saying it but please don\'t forget that you can...well...scare them away if you\'re too aggressive. I know, seems obvious, right? What you might think is easy beans might be momentously challenging for them, so keep that in mind as you try to help them, and think of super-easy ways to ease them in.
Considering that they either have never worked out before or tried something and got scared away you might need to help them figure out what exactly works best for them.
PRO-TIP: Something is better than nothing.
You might be a little disappointed when they seem like they\'re trying something that doesn\'t, to you, seem like a \"real\" workout - but again...what YOU think is easy and a waste of time might be super-challenging for them. ***Go at their pace*** There is no faster way to lose them to the fear than to go beyond their comfort zone. Too fast too soon is a recipe for disaster. I did this exact process with my mom - I started by working out and setting the example. She saw my transformation as it was happening and was there as my story was unfolding, so she was proud of me and wanted to see how I was doing it. I eased her in with Tony Horton\'s 10 Minute Trainer. Literally 10 minute workouts. Over time, she started working in Cardio X from P90X (a 40 minute relatively easy cardio routine), and not too long after that she took on P90X in its entirety and was talking about doing Les Mills COMBAT with me and my fiancee. For your fitness-fearing friend or family member it may be running that does it for them - start with walking. It may be biking - start with a couple miles. Whatever it is (and I can\'t say it enough) ease them into it.
This may be a slow process. STICK WITH IT!
What\'s going to be SUPER IMPORTANT with these people is to keep them surrounded by positive images, encouragement and support. If they\'re fighting against fear, its not going to be easy for them, and they\'re going to need continued support until they finally break past the wall and get confident. It could very well be the case that not only do they need a cheerleader on the sidelines, but they need a teammate right there next to them on gameday. If they need a workout partner...be that partner or maybe find one for them. My fiancee was side by side with me throughout four workout programs and 103 lbs - it DEFINITELY helps. Everyone has something that will help them break through the fear barrier - whatever it is, help them find it and make sure they understand that there\'s nothing in their way.
At the end of the day it will all be worth it. Don\'t worry - given time and support, they can and will get there.
','Defeating Demotivators #1 - The Fear Monster','','inherit','closed','closed','','127-revision-v1','','','2017-01-14 00:57:39','2017-01-14 05:57:39','',127,'http://sothisisfitness.com/2017/01/127-revision-v1.html',0,'revision','',0),(590,1,'2017-01-14 00:56:59','2017-01-14 05:56:59','In the spirit of \"Motivational Monday\" I want to take a moment to touch on something I was talking about with a fitness friend at work over the last couple of days. It\'s actually a loose end I need to tie up from the last couple of articles I wrote. In The \"I Don\'t Feel Like It\" Syndrome I talked about people who just won\'t get off the couch, can\'t/won\'t get motivated to work out in the first place, and never take that all-important first step. In Why Workouts Fail #1 - The Napoleon Complex (my favorite article so far) I talk about people who take the leap, try going to the gym or working out and run into a big issue that drives them away.
Ok...what about the people in the middle?
The people who aren\'t entirely opposed to working out, but haven\'t taken that step yet? Who haven\'t braved the gym, the home-gym, the pavement, trail, pool, whatever? Or tried and gave up? If these people aren\'t against it...and they might have some motivation to do it...why haven\'t they gotten to it yet?
Fear. Fear can stop the most powerful locomotive in its tracks. Fear is, I think, one of the biggest demotivators out there. Fear of what, though? Fear of failing. Fear of not being good enough. Fear of embarassment. Fear of disappointing yourself or others. Fear of doing it wrong. Fear of the unknown.
Fear can be one of the toughest demotivators to beat. Especially if someone doesn\'t have friends or family around them who are \"into\" fitness. Unfortunately, unless those people have a big life-altering event or a breaking point like I had (see My Story) that fear can be so paralyzing and show-stopping that they just never leave the safety of \"not trying\". I would go so far as to say that over time, those people can start to suffer from The \"I Don\'t Feel Like It\" Syndrome, forgetting the curiosity or motivation they had in the first place and losing it entirely to fear. It\'s tough to get past the fear when you\'re on your own little island and there\'s noone around to help you ease into fitness. If you ARE a fitness type, be on the lookout for these people. How do you tell who these people are, though?
For one, they\'re not already a fitness freak. They don\'t work out, they probably don\'t eat \"right\" (but might try to or make half-efforts), and for all intents and purposes they closely resemble the people suffering from The \"I Don\'t Feel Like It\" Syndrome in all areas except their attitude towards fitness.
Though, I will say, that doesn\'t necessarily mean they haven\'t, at some point, attempted to do it on their own. Remember that part where Joey Howyadoin shows up and offers a spot (IDFLI Syndrome)? Where I\'d say \"Yeah, that was just a warm-up set, let\'s DO this!\", someone suffering from this demotivator would probably say \"Actually, that was my last set, I\'m all wrapped up. Thanks though!\" while they\'re thinking sweet Lord, get me OUT of here!
Aaaand that was probably the last time they set foot in anything resembling a gym.
The biggest tell, though, is that they\'re curious. They\'ll poke their head in while you\'re working out. They\'ll ask you questions about your workout for the day or the program you\'re doing. They\'ll make little comments that could be a conversation starter. In some form or fashion, they come to you. This is very important - as mentioned before...you just can\'t force someone to get fit...they have to want it...and if they\'re curious, any traumatic workout attempt they might have had in the past is far enough out of their memory that now they\'re open to it.
So how do I help this person defeat the demotivator?
GENTLY. First off, yes - they\'re open to it, and that\'s incredibly important, but don\'t forget...the demotivator we\'re trying to beat is FEAR. I feel silly saying it but please don\'t forget that you can...well...scare them away if you\'re too aggressive. I know, seems obvious, right? What you might think is easy beans might be momentously challenging for them, so keep that in mind as you try to help them, and think of super-easy ways to ease them in.
Considering that they either have never worked out before or tried something and got scared away you might need to help them figure out what exactly works best for them.
PRO-TIP: Something is better than nothing.
You might be a little disappointed when they seem like they\'re trying something that doesn\'t, to you, seem like a \"real\" workout - but again...what YOU think is easy and a waste of time might be super-challenging for them. ***Go at their pace*** There is no faster way to lose them to the fear than to go beyond their comfort zone. Too fast too soon is a recipe for disaster. I did this exact process with my mom - I started by working out and setting the example. She saw my transformation as it was happening and was there as my story was unfolding, so she was proud of me and wanted to see how I was doing it. I eased her in with Tony Horton\'s 10 Minute Trainer. Literally 10 minute workouts. Over time, she started working in Cardio X from P90X (a 40 minute relatively easy cardio routine), and not too long after that she took on P90X in its entirety and was talking about doing Les Mills COMBAT with me and my fiancee. For your fitness-fearing friend or family member it may be running that does it for them - start with walking. It may be biking - start with a couple miles. Whatever it is (and I can\'t say it enough) ease them into it.
This may be a slow process. STICK WITH IT!
What\'s going to be SUPER IMPORTANT with these people is to keep them surrounded by positive images, encouragement and support. If they\'re fighting against fear, its not going to be easy for them, and they\'re going to need continued support until they finally break past the wall and get confident. It could very well be the case that not only do they need a cheerleader on the sidelines, but they need a teammate right there next to them on gameday. If they need a workout partner...be that partner or maybe find one for them. My fiancee was side by side with me throughout four workout programs and 103 lbs - it DEFINITELY helps. Everyone has something that will help them break through the fear barrier - whatever it is, help them find it and make sure they understand that there\'s nothing in their way.
At the end of the day it will all be worth it. Don\'t worry - given time and support, they can and will get there.
','Defeating Demotivators #1 - The Fear Monster','','inherit','closed','closed','','127-revision-v1','','','2017-01-14 00:56:59','2017-01-14 05:56:59','',127,'http://sothisisfitness.com/2017/01/127-revision-v1.html',0,'revision','',0),(591,1,'2017-01-14 00:56:59','2017-01-14 05:56:59','So apparently people are reading this blog and are getting inspired to get up off the couch and get fit and healthy. I have to say, I\'m pretty happy about that. That was part of the big picture here, I just wasn\'t sure when it would actually start happening. So...yay.
People have asked me to write about a number of things and to review a number of things (there\'s even products being sent to me to be reviewed!) and I thought well, if people want to hear about it, why not write about it.
So here we are. Nutrition.
Someone asked me to talk about the Paleo diet but that\'d be like trying to go into AP Calc without covering Algebra 1 first - so I thought I\'d start with The Basics. Yes, this information is available from other sources, and there\'s one in particular I really like, but it\'s kind of technical and assumes you know a lot more than you might if you\'re just starting out - so I\'m going to try to present it in an easy-to-digest way (no pun intended).
What\'s Up With The Watermelon dumbbell?
This whole \"fitness\" thing, as I found out very early on, is 80% nutrition. Back when this all started I learned very quickly that in order to survive the intense workouts of P90X, and later INSANITY and so on, I had to eat right to properly fuel my body. Because...well...
As it turns out, potato skins and chicken tenders don\'t get it done.
There are a few important things to know in order to meet your nutrition goals.
How Much Should I Be Eating To Gain/Lose/Maintain?
I feel like many people don\'t know that there is a magic number of calories to eat to maintain your weight. To keep this simple, we\'ll call this your \"Caloric Maintenance Level\" or \"CML\".
There are several formulas out there and a million \"calculators\" to figure out your CML, but MANY of them are inaccurate. We\'ll use \"The Mifflin St Jeor Equation\" since it seems to be the most accurate one out there for those who don\'t know their body fat %. This equation will give you your \"BMR\" or \"Basal Metabolic Rate\" which is the base calories your body needs to survive if you were in a coma:
MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161
Now multiply that number by what I\'m going to call \"The Fitness Factor\" (choose based on activity level)-
1.2 = Sedentary (Desk job, little \"real\" exercise - sit around a lot)
1.3 - 1.4 = Light Activity (light exercise 1 - 3 days per week, light activity job...walking a bit)
1.5 - 1.6 = Moderate Activity (moderate exercise 3 - 5 days/week, waitress or other \"moving\" job)
1.7 - 1.8 = High Activity (hard exercise 6 - 7 days/week, physically demanding lifestyle)
1.9 - 2.2 = Extreme Activity (athlete in endurance training, VERY Active physicaly-engaging job)
Odds are you probably fall somewhere between Sedentary or Moderate. So, multiply your BMR by your \"Fitness Factor\" and that is ROUGHLY your Caloric Maintenance Level. THIS IS NOT AN EXACT SCIENCE but it\'s about as close as we can hope to come without some kind of sports performance lab.
That was a lot of math - now what?
So that\'s your \"caloric maintenance level\". That\'s the number of calories you would need to eat in a day to remain the weight you are. Yes, I said that was a magic number of calories to eat to maintain your weight, but that\'s only if you eat the right foods (we\'ll come back to this).
I\'m assuming you\'d like to lose weight? If so, you need to create a calorie deficit. What\'s that? That\'s eating less than your CML. You generally will lose 1 lb per week if you eat a daily 500 calorie deficit (ex. your CML is 2500 calories per day, you would eat 2000 per day to lose 1 lb per week). If you want to lose 2 lbs per week, 1000 calorie deficit. Note: this works in reverse for gaining weight.
Most sources I\'ve seen out there say it\'s not safe to try to lose more than 2 lbs per week. I understand your results may vary, but it\'s not a good idea - GENERALLY - to go out there on a 2000 calorie deficit because you want to lose 4 lbs per week. There\'s also a base level of calories they say you shouldn\'t go under - I believe it\'s 1200 for women and 1700 for men. I could be wrong.
Another note: EATING TOO LITTLE IS JUST AS BAD AS EATING TOO MUCH. Your body can go into \"starvation mode\" if it sees you\'re not getting enough food - you\'ll hold onto fat and may become \"catabolic\" - which means rather than breaking down fat and food for fuel, it will break down MUSCLE that you\'re working so hard to build! (That\'s bad). So make sure you keep it to a 500 or 1000 calorie deficit, NO MORE.
OK - I know how much to eat...but what am I eating?
No, the answer is not \"Pizza, chicken, veggies and soda\". In order to build a healthy meal plan for yourself you have to understand what exactly your eating. There\'s these things called macro-nutrients and micro-nutrients. We\'ll worry about micro-nutrients later - that\'s some advanced stuff.
Macro-nutrients?
Don\'t worry, it sounds WAY more complicated than it is. Protein, Carbohydrates and Fat are the three macro-nutrients. I\'m no food scientist, but I\'ll be bold here and say everything you eat is, among other things, made up of these macro-nutrients. NONE OF THESE THREE THINGS ARE BAD. Protein is not just for muscle-heads at the gym. Carbs are not bad, no matter what some \"diet\" programs tell you (diet is a 4-letter word!). Fat is not bad, you need a certain amount of it to survive, but too much can be bad.
It\'s all about how much of each you take in. The right balance will take you a long way to getting the results you want. Many sources will tell you to follow a particular ratio - When I was following the P90X nutrition guide that\'s where I got this idea from. There are also some sources out there that tell you following ratios are bad. I\'ll go into all the specifics on this later, but to get you in the right direction I\'ll start you with what I started with:
50% Protein, 30% carb, 20% fat. That\'s what one program I did called \"fat shredder\".
It\'s a high-protein-based diet to help build muscle while burning fat. PLEASE do not take this as \"the one true way\". This is supposed to be \"The Basics\" and this is just one way to get you started. I am going to go in-depth on macro-nutrients in another article, but this is a starter to take you in the right direction. Also, this works best when you\'re putting forth some kind of effort to work out. Then again, life works best when you\'re putting forth some kind of effort to work out.
NO. It doesn\'t. I\'ve seen and heard about this \"If It Fits Your Macros\" thing. That is wrong - it\'s an excuse to eat something you want that you know isn\'t all that great for you. That\'s all I\'ll say on \"IIFYM\".
There are a lot of things that I stopped eating when I began my journey. I stopped drinking soda, I stopped eating deep-fried foods, I switched to whole grain bread instead of white, I SERIOUSLY dropped my fat intake, etc. I made a LOT of changes, some of them hard. It may not have been easy, but I had a pretty serious motivator (see my story if you need a refresher) so I stuck with it. I\'m not saying you have to completely cut all these things out, but you should start scaling back so that, eventually, you can cut it out. Once again, I\'ll go into more depth on what\'s not all that great and why later on (it ties in with macro-nutrients) but suffice it to say, all these bad-for-you things will take your macro-nutrients out of whack and GENERALLY increase your fat intake.
This isn\'t about depriving yourself. This is about teaching yourself how to eat right and give your body what it really needs, not what you\'ve been made to think you want. I am super-happy with the things I eat, and people look at me sideways telling me I need to cheat once in a while. I do, it\'s just not what they would consider cheating. So many people \"diet\" then gain it all back, say nothing works because they don\'t really learn how to eat right and get better habits. I don\'t \"diet\", \"diets\" fail. \"Diets\" don\'t teach you anything - they do the thinking for you. I just follow good nutrition.
You can too.','So THIS Is Nutrition... The Basics','','inherit','closed','closed','','123-revision-v1','','','2017-01-14 00:56:59','2017-01-14 05:56:59','',123,'http://sothisisfitness.com/2017/01/123-revision-v1.html',0,'revision','',0),(593,1,'2017-01-14 00:58:12','2017-01-14 05:58:12','At this point a lot of people have heard, seen or read my story and asked me how I did it. How I got started? How I stayed motivated to keep going? Turns out, a lot of people ask me that question because they want to know how THEY can do it too.
Well, here we are. The \"Get Up And GO\" Guide. This will break down everything you need to know, do, and remind yourself in order to...well... Get Up and GO! Let\'s dive right in -
First Thing\'s First - Get Out Of Your Own Way!
YOU are the only obstacle in your way. Nobody can
tell you that you can\'t do it. Your voice is the only voice that matters. You are perfectly capable of achieving your goals. So, stop the excuses, do what you need to do to be in a position to begin your journey...and do it! I could go on for hours, but that\'s about all there is to say in this part of the guide. I\'ve already talked about the \"I Don\'t Feel Like It Syndrome\", The Fear Monster, The Napoleon Complex and motivation itself, so we\'ve covered a lot of the bases concerning why you might not have been doing anything - it\'s time to figure out what\'s been keeping you away from a better you and beat it. Those other articles might
help.
So What Are You Gonna Do Now?
No, really...assuming you\'re ready to do something, you have to know what it is you\'re gonna do! That means you need to have a goal envisioned in your mind. What is your goal - what do you want in the end? It\'s going to be a long road, and you need a road map to get there. So, figure it out!
Are you trying to burn fat and get lean (known in fitness world as \"cutting\") or get big and build muscle (\"bulking\")? What do you want to look like? What size do you want to be? What weight are you shooting for? Where do you want to be in a year? I know it seems far off, but if you set your ultimate goal now you can figure out your plan and set little, more immediately attainable goals to achieve along the way. Trust me - little victories along the path to the Promised Land can do a lot more for you than you can appreciate right now.
OK, So you know where you want to go - How Do You Get There?
This is the part where you have to choose your starting point - what you\'re actually going to do to start losing/gaining weight. This can be a big decision, and it IS an important one. Megan (my fiancee) and I were between two programs - P90X and INSANITY. We were familiar with the two from word of mouth, internet ads, and tv infomercials. We had a rough idea of what we were in for and what the two were like. In the end, the differences we were deciding between were:
P90X - requires some equipment, allows lots of modification of moves, well-rounded program
Insanity - requires NO equipment, doesn\'t really allow much modification (or any at all), cardio HELL.
We decided, in the end, to do P90X first. Frankly, I\'m glad we did. For what we were looking to do it was a good starting point. It allowed us to ease into things modifying moves and achieving little victories, still getting the full workout done instead of failing after one or two full-out intense reps. It allowed us to feel good about our achievements and see our progress as we went along. Yes, we would\'ve seen progress in INSANITY too, but the fact we couldn\'t go balls-to-the-wall and get more than a couple reps might have discouraged us from finishing the program. Doint P90X also helped us build a base of muscle and shed some initial weight (read: a LOT of weight) that helped make INSANITY suck a whole lot less.
In the end, we made the right choice for us. Maybe the other choice would\'ve worked for you. That\'s probably the toughest part - in the end, you have to make the call. Look into your available options and choose what you think is going to serve you best. P90X allowed my 300 lb out-of-shape self to struggle for 10 pushups on my knees and still complete the workout. Progress is progress -
Because let\'s be honest - you\'re already lapping the guy still sitting on the couch.
Once you figure out what you\'re doing, you need the tools for success.
What are The Tools For Success?
Generally, whatever the program you\'re doing calls for! If you\'re going to do a program like P90X that requires equipment, you need that equipment! Things like resistance bands, pull-up bars, push-up stands, yoga mats, etc can be found at stores like Marshalls, T.J. Maxx, Wal-Mart, or your favorite sporting goods store. I got my resistance band set for about $12, same with some nice push-up stands. Yoga mat was about $12 for a nice one and yoga block was $5 (worth it). Trust me, the equipment is worth the investment. Don\'t let a few extra bucks scare you away - it\'s worth it for your health, fitness and enjoyment. I\'d happily invest that $50 again to add enjoyable years onto my life. If you\'re going a little more hardcore with something like P90X2 or Body Beast, you\'ve probably already done some workout programs and have built up a collection of equipment already. Don\'t choose a program simply because of a lack of required equipment. I almost made that mistake, and if I had, I might have gotten discouraged and quit INSANITY, and I never would\'ve gotten in shape and started running.
If the program you\'re doing has worksheets, trust me...print them and use them. I WISH I had printed and used the P90X worksheets - I\'d LOVE to see how far I\'ve come since then. Not only that, but the worksheets help you stay on track, remember what weight/how many reps you did last time, and continue to steadily improve. I thought I knew better. Guess what? I didn\'t. I\'ve come so far that now, in Body Beast, not only did I use worksheets, but I found better worksheets online and modified them to suit my needs. USE THE WORKSHEETS. You\'ll thank yourself later.
Before and After Pictures & Measurements are HUGELY Important!
Seriously, if you take one piece of advice, take this - DO THE BEFORE AND AFTERS! You have no idea how sorry I almost was...I waited until Day 6 of P90X to do before pictures. I was so ashamed of my body and disgusted with how I looked I didn\'t even want to do before pictures. I wanted to forget all about it. I am SO glad I finally did the before pictures. I can see how far I\'ve come! I can appreciate my achievements! It\'s such a great feeling and now that I\'m so much more fit people look at the before and can\'t believe it. (you can see all the before & afters here) I wish I had taken measurements before. The only one I have is my waist size, and that\'s not entirely accurate. It was likely bigger than I think.
Take Pictures, take your measurements, document your journey. Fit-&-Healthy You WILL thank yourself.
Once you do that, it\'s GO TIME
SO, You\'ve got direction, you\'ve got a program, you\'ve got the tools and you\'ve taken the pics/measurements. Presumably, you have a suitable space to do your workout. Anywhere you can do your workout, use your equipment, not disturb others (too much) and not be disturbed by others will do. Don\'t worry about people watching you - let the hater\'s hate. I would think anyone that could see you in your workout space would be someone close to you, and I would hope someone that close wouldn\'t judge you.
NOW that we\'ve moved on from the haters - Get your fit test done (if there is one). Some programs, such as P90X, have a fit test you do before and after the program, whereas other programs like INSANITY have a fit test that is part of the regular schedule. Whatever the case, DO IT. Again, you\'ll thank yourself later.
This Is The Easy Part
Not to rip a line from Nike or anything...but...well...Just Do It! You\'ve got everything you need. Just. Freaking. DO IT! If you need motivation along the way, just think about where you came from, where you want to be, and how much you don\'t want to look like that before picture again. Think about how good it feels to finish a workout and have that little success under your belt. Think of how good it feels to see yourself shrinking week to week, see your clothes fitting looser, needing to go shopping to buy new ones. Think of your loved ones and how you\'d like to be around a little longer for them, or how you\'d like to look better for them. If you\'re like I was, think of how much it sucks to get winded going up one flight of stairs. Everyone has that one little nugget of something that will kick their butt into gear no matter how much the workout sucks, how much you\'re swearing at Tony Horton or Shaun T through the TV, or how much you REALLY just don\'t want to get out of bed and go work out this morning.
If you need a little outside help keeping yourself accountable, be a part of a group designed for just such a purpose. There are many on Facebook, many in real life (with real people!) too. Enough people reached out to me talking about inspiration and asking for advice that I went and made one. If you want, you can become a part of it here. I\'ve been a part of one for a while and I can tell you it was definitely a great motivator on the days I needed it. Other days, it\'s a great place to learn something or help motivate others. Maybe having a workout partner is what you need. I know having my fiancee there beside me every day doing the workout with me was a big deal. I tried harder. For her and for me. If she could do it, I could do it. If I could do it, she could do it. We were a team. Once we got to the end of Week 1 Day 6 we looked at each other and said \"If we can get through the first week, we can get through the whole thing.\" - and we did.
Fight off those last little excuses that creep into your mind! Don\'t try to fool yourself and say you don\'t have time: no matter how long you work, how screwed up your hours, how awful your schedule, remember:
Think you can\'t do it? It\'s just too hard and you\'re too out of shape?
So get to it, Nancy. You got this.
','The \"Get Up And GO\" Guide','','inherit','closed','closed','','120-revision-v1','','','2017-01-14 00:58:12','2017-01-14 05:58:12','',120,'http://sothisisfitness.com/2017/01/120-revision-v1.html',0,'revision','',0),(594,1,'2017-01-14 00:58:13','2017-01-14 05:58:13','I lost 107 lbs. I trained for 140 miles. I raised $2,520 for Dana-Farber Cancer Institute (so far). I spent one year of my life turning around my health and fitness. I re-learned how to think about nutrition and what I put in my mouth. I got in tune with my body. I gave it my all. And then I ran...
All I can say is...wow. What an experience! No wonder so many people want to run the Falmouth Road Race! I had heard that it was the second most popular race in New England, the most desirable race in the country, etc...but I had no idea what an incredible
experience it would be! As you can see from the Runkeeper screenshot above (check out my Runkeeper profile and road race activity), I got the time I was shooting for! Runkeeper reported 1:10:13 and my \"unofficial\" chip time was 1:10:04.
For the non-runners out there - there are two different \"times\" many timed races will report - \"Gun Time\" and \"Chip Time\" (sometimes called \"Net Time\"). Gun Time is
the time from when the gun goes off and the race starts to when you cross the finish line. Chip Time (or Net Time) is the time from when you actually cross the starting line to when you cross the finish. You may think these times would be the same, but if you\'re in a large race you might actually cross the starting line one, two, five or even ten+ minutes after the gun goes off. Yesterday in the Falmouth Road Race I didn\'t cross the starting line until more than 20 minutes after the gun went off. They call it \"Chip Time\" because it\'s the time when your timing chip crosses the start and finish. They call it \"Net Time\" because it\'s the gun time minus the time it takes for you to get to the starting line (in this case, \"Net\" is a math term).
In terms of performance and results - Yes, I got the time I wanted. I was pretty steady in my pace and stayed under 9:46 per mile the entire race. Once I got up the big hill in Falmouth Heights (the last challenge where lots of runners drop) I turned it on and zipped to the end on a mission. I felt great, due I\'m sure in part to a number of things including proper sleep the night before, being hydrated, good pre-race nutrition, my intra-workout drink during the race and a clear head with a positive attitude. Know what helped? It was like I was the only person out there. Nobody else mattered. I was doing my thing and the other 12,799 people were just...there. People zipped ahead of me early on and I smiled to myself thinking \"I\'ll see you around mile 5\" and I passed people walking from mile 3 onward thinking \"I was you during the Finish at the 50 10K\". I learned a lot and it paid off!
There are two things I want to put out there for those of you who don\'t know: 1. I ran this race as a part of Team Lanzoni - the 99 Restaurants team. Team Lanzoni is a part of the Dana-Farber Cancer Institute running program. 2. I am a Freemason, and so was my grandfather Peter. What do these two things have in common?
Last July my grandfather passed away. During his battle with cancer, he was taken care of in the Dana-Farber center at Faulkner in Boston. They took great care of him, were incredibly compassionate, and were there for my family when we needed them. They took the time to make sure they did everything they could and to make sure we were OK when we ran out of options. I wanted to be able to do something for them - help to give someone else a fighting chance. I ran this race for him, and I carried him with me the whole 7.4 miles (or maybe it was him that carried me).
Speaking of Team Lanzoni...
One of the guys in corral 5 with me was an interesting character. His name is Eric Parent, otherwise known as TheSmoothBear...
This guy is a part of Team Lanzoni too. He\'s got a vlog (video blog, check it out here) where (among other things) he chronicles his running thing. I checked out some of his videos and he\'s pretty entertaining. In one of his videos RFTF: Orange Is The New Black he literally talks about the Netflix show OITNB while running. I mean, I know some runners can just have a conversation like its no big deal while they cruise along, but I guess I was kind of expecting that from those toothpicks in running shoes...TheSmoothBear (no offense buddy) is a big dude, not your typical running toothpick, so I was surprised. I know I sure as hell can\'t have a conversation like that while running, so kudos to you on that! As far as content - he just kinda tells it like it is, which I like. It\'s always good to see a big guy (read beasty, not fat) rockin\' out in fitness world, so more kudos to you on that! Keep on keepin\' on. Hopefully I see this guy again in next year\'s Falmouth Road Race. Be sure to check out his vlog and his Facebook - let him know Darrell sent you from \"So THIS Is Fitness...\"!
But Perhaps The Best Part Of Yesterday...
We may not have run next to each other, but being out there with my fiancee Megan was great! She\'s been right there next to me since day 1 of P90X when this whole thing started, and it was a great feeling to be out there with her for our biggest challenge yet. I\'m so proud of her and how far she\'s come. Despite knee issues (and no uber-knee brace like I have) and a history of debilitating cramps every time we run she achieved her best pace to date and smashed the time she expected to get, coming in at 1:21:48. Sounds like she plans on being a part of Team Lanzoni with me next year for this race, and in the more immediate future...hopefully she\'ll be a part of my next undertaking...more on that soon.
Oh, By The Way:
My Playlist did me a lot of good. I find it ironic that Chelsea Dagger never came on through the whole run, but I did have Lift Me Up on for that last hill climb in Falmouth Heights, and let me tell you it felt pretty badass climbing that hill and flying to the finish rockin\' out to that.
So, Overall?
The Falmouth Road Race was an incredible experience, I performed better than I could\'ve expected, felt great and I\'m looking forward to next year where hopefully I\'ll get a lower number and a better corral.
Just think - if I can do this, anyone can do it. Get out there and get to it.','And Then I Ran... | Falmouth Road Race','','inherit','closed','closed','','118-revision-v1','','','2017-01-14 00:58:13','2017-01-14 05:58:13','',118,'http://sothisisfitness.com/2017/01/118-revision-v1.html',0,'revision','',0),(595,1,'2017-01-14 00:58:13','2017-01-14 05:58:13','
I thought I was pretty original with this one, but apparently some scientists thought they were clever too...so I guess I have to be specific in my title. I\'m sure you\'re all familiar with the story of Goldilocks, right? Goldilocks and the three bears, three of everything, one was always too cold/little, one was too hot/big, and one was just right? Yeah...today, think of us - the American People, as Goldilocks. Forewarning - this is, to some degree, going to piggyback off of America The Fat, so having read that might help you understand where I\'m coming from with some of this.
The problem we face in our society and our culture today is - we can\'t find \"just right\" like Goldilocks did.
That\'s not necessarily all our fault either...we aren\'t generally encouraged to find \"just right\". Instead, we\'re told to pursue \"too small\" or \"too big\".
Look at the media, at TV, at movies, at society in general...everything we see either encourages us to be (what I consider) too skinny or tells us that being fat is OK. The examples of \"fat being OK\" are glaringly obvious and easy to see (my opinion) as its thrown in our faces to make those who are fat feel better, but the \"too skinny\" message is a little more subliminal than that, so let\'s tackle that first.
What is too skinny?
I assume its easy to understand what \"too big\" means, and I\'m sure many of you can visualize it...but what about \"too skinny\"? What, exactly, constitutes \"too skinny\"? \"Too skinny\" is a stick figure. \"Too skinny\" has no muscle definition and looks like you\'d blow away in a strong breeze. When I think \"too skinny\", I think of people doing whatever they can to lose weight, be \"thin\", and look as tiny as they can. Guess what weighs a lot? Muscle. The \"diets\" many people do in order to lose weight and achieve \"too skinny\" don\'t just make you burn fat, they also force your body to break down muscle as well. That\'s not healthy! If your body is at a point where it has to break down muscle, it means it is malnourished and not getting enough nutrients and fuel! Here\'s my prime example:
Giuliana Rancic. Those of you who watch E!, any kind of gossip news, the TV Guide channel or any kind of red carpet anything have seen this woman. So what\'s my issue with Giuliana?
Img Credit - Fame
Well, for one, she\'s a perfect example of the kind of body being shown by Hollywood to women as ideal, and let\'s be honest - what we see on TV, especially those sorts of programs, is meant to be our model for ourselves. We\'re taught to idolize the famous, envy the rich and powerful, and do what we can to be more like them. That said, look at some of the celebrities we\'re either told or supposed to imply are the standard of \"attractive\" that we should be - Giuliana being one (who, by the way, started her own \"fitness\" website to \"help\" others get in the \"perfect shape\"...). Keira Knightley is another one - Pirates of the Caribbean anyone? It\'s tough to find if you go out searching for it, but its there and its sneaky. I had to think about it for a minute, but then I looked at some pictures of Megan Fox from Transformers, and I can\'t decide without watching the movie again, but from pictures I can see online, she definitely rides the line. What was the big reaction to her in that movie though? Sexy. The problem with things like that is, while she may not actually be \"too skinny\", women, especially teenage girls and women in their early 20\'s, want to be that skinny, so they become \"too skinny\" as a result.
I will say - while this IS still a problem, its becoming less of a problem as we begin to demonize certain celebrities and their behaviors - certain celebrities who, in addition to drug problems and bad behavior, happen to also be too skinny, so that becomes bad too. As long as there are celebrities like Giuliana who are being praised, and movies showing near-toothpicks like Megan Fox in Transformers, it will still be an issue...and frankly I don\'t foresee Hollywood casting directors changing that anytime soon.
How About \"Too Big\"?
I want to be clear here - when I say \"too big\", I\'m not talking about people who are riding the line and are somewhere close to being \"just right\"...I\'m talking about people who are clearly \"too big\". Visibly overweight. When you get winded going up a flight of stairs, you might be \"too big\". When you can\'t see your toes over your belly you might be \"too big\". When you regularly put down over half a pizza by yourself in one sitting you might be \"too big\". The worst part of \"too big\" is that this country is making it OK. Let me give some examples:
Some of you may be familiar with this popular recording artist - Adele. She\'s a well-known big girl and I\'ve actually read a quote from her saying she\'s not concerned about weight and being skinny - she never plans to lose weight. She basically said she could be a house but as long as she\'s making quality albums she\'s ok with that. That is the wrong message to send. But that\'s not really what I\'m talking about: Adele\'s attitude, I feel, just implies that being overweight isn\'t something to worry about. What I\'m talking about is much worse than that. What I\'m talking about is a culture that makes it acceptable to be overweight. Teaches us that everyone is beautiful and to love your body.
Img credit - Fanpop
Let\'s get this straight - I thought Pitch Perfect was hilarious. That said, now that I think about it, I have a BIG problem with the \"Fat Amy\" character. Basically, Fat Amy is teaching people that it\'s OK to be fat, that skinny girls (or \"twig bitches\") are mean and not to be admired, and that you should love yourself and your body regardless of your size. The movie uses her size for many jokes (both physical comedy and verbal jokes) which, of course, I would expect in a comedy. However, when you couple those jokes with the message the character is sending, you kind of glorify being big like that. They\'re portraying her as a strong character because she\'s overcoming adversity and being happy with herself. I can\'t agree with that. We shouldn\'t be teaching people that maintaining an unhealthy body fat percentage is ok. It creates health problems! High body fat percentage puts stress on your body in so many ways, it puts you at risk for heart disease, diabetes and more...why are we telling people that\'s OK?
I\'m gonna get up on my soapbox for a minute - this is going to be a long paragraph.
Your doctor should be telling you what a healthy range is and helping you figure out a plan to get healthy. Your doctor should also be describing all the health risks associated with being overweight. One of my faithful readers and members of the \"So Fit\" Family messaged me a link a short while ago and I have to tell you it got me so fired up I wanted to pop. There are, apparently, doctors out there who are telling people that it\'s OK to be fat, that aren\'t making an issue of it, that aren\'t weighing you when you come in for a visit and tell you not to worry about losing weight. I don\'t even know where to begin with this.
First off, a clarification - not all of the doctors on this list are internal medicine - there is a wide variety. There are internal medicine, family medicine, naturopathic, OB/GYN, midwifery, psychologists, therapists, gastroenterologists, etc etc. What bothers me is that these are doctors making it OK. If nobody else in the universe tells you the health risks of being overweight and urges you to \"get healthy\", your doctor should. Frankly I think it\'s irresponsible and a violation of the Hippocratic Oath to tell people it\'s OK and to tell them they don\'t need to worry about their weight or think about losing any. When someone walks in your office door and is 400 LBS...you offer them help, not a mozzarella stick (there is no tall person alive tall enough for 400 lbs to be healthy...please correct me if I\'m wrong). Now, don\'t bite my head off here - I understand that many people don\'t go to the doctor because they\'re embarrassed about their weight and don\'t want to weigh in, yes I do believe these people should be able to see a doctor without having to be ashamed...but if you feel ashamed because your doctor is telling you about the health risks you\'re currently facing...shouldn\'t that be a hint that you\'re not happy and it\'s time to do something about it? If the doctor is being a jerk about it and is intentionally making you feel ashamed about it, that\'s another thing entirely and I don\'t condone that, but what we have out there is the exact opposite - doctors making you feel good about being overweight! That\'s something that needs to stop. Another part that gets me fired up is: some of those doctors out there who are psychologists or therapists are basically preying on those who are overweight. These doctors get the overweight to come in under the auspices of caring about them and not making their weight an issue. That\'s deceptive and dirty. Ok...off my soapbox...
Add on to all of those things we just talked about the general culture of \"love your body\" \"it\'s OK to be big\" and \"be happy\" that these promote and what you have is a nation of overweight people who are empowered to pick up that chicken wing and chow down because y\'know what...I\'m OK with this and it\'s OK to be big! Add in \"The I Don\'t Feel Like It Syndrome\" and you have a recipie for disaster.
Y\'know...let me tell you...I was Mr. I\'m-Big-I\'m-Not-Ashamed for a while but y\'know what...when I stopped fooling myself and lying to myself...I admitted that I really wasnt\' happy. That\'s when My Story and My Transformation began. Don\'t forget...I was a pretty big guy...so on a lot of this, I\'m speaking from experience. I may have seemed happy or tried to be happy, but I really wasn\'t. It was the biggest thing dragging me down in my life.
So What Is \"Just Right\"?
Do we really know what \"just right\" is? We\'re pulled in two directions so much that many people don\'t actually find the way to \"just right\" or the tools to figure out what exactly that is. Where\'s the happy medium between \"too big\" and \"too skinny\"? Well, many would say to follow a \"body mass index\" (BMI) chart...but I\'m not sure I agree with that. BMI charts follow age and height to find what your ideal weight range is. The government website where I found a BMI chart DID make a point to say that it is inaccurate for those with an athletic or muscular build, or for those who are older or who have lost muscle weight. Not everyone who is 24 and 5\'8\" should weight the same...some are lean builds and some are athletic. So BMI Chart is out. My vote is to use the Jackson & Pollock chart.
These charts, I think, hit the nail on the head. They go by age and gender, and there is a range! Lean, Ideal, Average, and Above Average. I\'m gonna go ahead and say that, since this IS \"America The Fat\" that \"average\" is probably \"slightly overweight\" and \"above average\" is probably \"too big\". I\'m not sure where I fall right now because I can\'t for the life of me figure out how much pressure to use when I use my body-fat measuring calipers. I\'ll go more in-depth on this in a later article, but the basics here are: women have higher acceptable body fat %\'s than men because they have more need of it in their bodies. These charts use age because as you get older, you naturally have / need more fat in your body. Like I said, this is a really REALLY basic explanation but the gist here is, I think this is the chart to follow. Ask your doctor to help you figure out your body fat percentage and go from there. This is also good for those building muscle as it allows you to account for muscle in your body - notice this chart doesn\'t use weight as a measurement! Imagine that...weight itself isn\'t everything. I feel like I\'ve heard that somewhere before...
\"Just Right\" is different for everyone. Some of you might want to fall into the \"ideal\" category, some of you might want to be a little more in the \"lean\" category. Just make sure if you\'re gonna go down the \"lean\" road you have some muscle in there...don\'t go down the \"lean\" road in such a way that you become \"too skinny\". I don\'t want to sound like I\'m putting down the \"love yourself\" idea, but you should be able to love yourself and be healthy too! It\'s all well and good that people want others to be happy, but there\'s nothing wrong with being fit and healthy as a means to be happy . All too often the \"fit\" people are demonized as the jerks, the evil ones, the people putting me down for being fat. The sad truth is, there are \"fit\" people out there who DO actually do that. So my advice to you is - Offer help, not hate. Part of why this whole \"love yourself, fat is OK\" thing is out there is because of \"the jerks at the gym\". Let\'s try to turn that image around, ok? Otherwise Goldilocks is never going to find \"just right\" and we\'ll end up like the humans in Wall-E. Nobody wants that.
','The Goldilocks Problem - Body Image','','inherit','closed','closed','','113-revision-v1','','','2017-01-14 00:58:13','2017-01-14 05:58:13','',113,'http://sothisisfitness.com/2017/01/113-revision-v1.html',0,'revision','',0),(596,1,'2017-01-14 00:58:13','2017-01-14 05:58:13','Let\'s have a little talk about -Haters-.
We all know what haters are. We all probably know some haters too. Odds are, many of you out there might even have haters of your very own! I\'ll go ahead and say that 90% or more of the haters out there are the people I\'m talking about in this post. Up to 10% might have a legitimate reason for hating...maybe. For the purposes of this article, let\'s assume we\'re talking about the 90% that I\'m about to describe.
Ultimately, I have to say...I don\'t hate haters. If you think about it the way I do...you can\'t help but love them just because of their very nature. Haters are important! Just not for the reason they wish they were. On this Motivational Monday morning, I think its time to talk about the haters.
What drives a hater? What do Haters...hate? Why?
So, before we go on...you might be wondering what exactly I mean by \"hate\". What does it mean to be \"hated on\"? How does someone \"hate on\" you?
Think back to elementary school, middle school...yes even high school. The haters will make fun of you. The haters will belittle you and your achievements. The haters will try to recruit others to their side to make you feel like you\'re all alone. The haters will bully you and badmouth you. Haters will spread rumors about you. They\'ll try to make you feel like everything you\'re doing doesn\'t matter and no matter what you do, in the end you\'re just a loser wasting their time.
If you\'ve seen people getting \"hated on\", you\'ve probably wondered what that person did to \"deserve it\". If you\'re getting \"hated on\" yourself, its probably bothering you that you don\'t know why! I\'m going to make this REALLY simple:
Haters Hate Your Success
Yes. It really is that simple. Haters are bitter. Haters are jealous. Haters see in you a reflection of everything they wish they were. Haters want to be able to achieve what you have achieved. Have you lost weight recently? Your hater feels fat. Have you run a race? Your hater wishes they could run. Your hater DID run that race? You got a better time than them. I\'m sure you get the point.
I know this seems really childish and like something that belongs in grade school...but it\'s the unfortunate truth. Rather than celebrate your successes with you the haters try to wash it away and put you down. Rather than try to improve themselves and work on their shortcomings, they focus their energy on bringing. you. down.
But why?
Because the haters can\'t be bothered to do the work.
Haters are often people who suffer from things like \"The I Don\'t Feel Like It Syndrome\". Maybe The Fear Monster has them in it\'s grasp. Maybe they\'ve got a Napoleon Complex or The Scale discouraged them so badly they just can\'t bring themselves to try anymore. Maybe they\'re lost in \"America The Fat\". Or perhaps they just can\'t drum up the motivation to get it done. Whatever the reason...SOMETHING is keeping the haters from getting what they want and being happy, and it\'s everything that YOU have managed to work past to reach your successes and keep on going. That makes your haters very mad. It frustrates them. People often get angry or begin to hate what frustrates them or what they can\'t understand. So since the hater can\'t get past whatever it is stopping them...the mindset becomes toxic.
If the hater can\'t have success, neither can you!
THAT, in a nutshell, is why haters hate. If the hater can\'t be happy...if the hater can\'t lose weight...if the hater can\'t run a race, get an A+, get a girlfriend, get a promotion...neither should you. They hate seeing you get what they want. That\'s why they hate on you and try to bring you down - they\'re trying to make you quit. But this is why I love haters.
Haters let you know you\'re doing a good job
Honestly, the more hate I\'m catching...the harder my haters are hating, the better I must be doing. If they\'re hating on me that much harder then I must be making that much greater of an achievement. THAT is why I said haters are so important - haters are your success meter! Don\'t let them drag you down or discourage you - rather, let your haters be encouragement to go harder. See how much you can make the haters hate you. I\'d like to hope that eventually they\'ll either give up hating or start backing you, but it could very well be the case that they just can\'t get past whatever their own problem is...and they\'ll just keep on hating. So what. Let them hate. Just remember what it means.
By continuing to do what you\'re doing you\'re sending a message to your haters:
Your Opinion Does Not Matter.
Your continued success and your positive attitude lets the haters know that they are powerless to stop you. In the end, you should probably take pity on your haters - they wish they could do what you\'re doing but they can\'t beat their own roadblocks. They can\'t plow through like you have and get down the road to success.
Sucks to suck.
So next time someone starts hating on you or trying to bring you down...just smile at them, walk away, and know that you are what someone else wishes they could be. Don\'t let the haters get you down or stop you - let them push you and encourage you to keep achieving new heights. Don\'t be afraid to post those before & after pictures. Don\'t be afraid to talk about how you got where you are.
Don\'t be afraid to keep becoming a better you. \"Haters gonna hate\".
Let \'em. ','Haters','','inherit','closed','closed','','107-revision-v1','','','2017-01-14 00:58:13','2017-01-14 05:58:13','',107,'http://sothisisfitness.com/2017/01/107-revision-v1.html',0,'revision','',0),(597,1,'2017-01-14 00:58:13','2017-01-14 05:58:13','I\'ve been talking a lot about all these road races I\'m doing in the next two months - the 5K (from Sunday), the two 10K\'s, and of course the half-marathon. I\'m fortunate so many companies have signed on to sponsor me - they have made it possible for me to do these races and to continue to do work for a great cause (please be sure to check out the sponsors page and see who\'s helped me out - they\'re all great!). I\'ve only made a small announcement on Facebook, but the big news is -
I\'m fundraising for The V Foundation For Cancer Research!
Yes, this campaign of runs is a fundraising campaign, and the fundraising officially started a few days ago. You can visit my online fundraising page here if you\'d like to make a contribution. All of my training, My Story, and My Transformation has made this possible.
So...what IS The V Foundation and why do I (you) care?
The V Foundation\'s mission statement, found on their website, is:
The V Foundation is a charitable organization dedicated to saving lives by helping to find a cure for cancer. The Foundation seeks to make a difference by generating broad-based support for cancer research and by creating an urgent awareness among all Americans of the importance of the war against cancer. The Foundation performs these dual roles through advocacy, education, fundraising, and philanthropy.
The V Foundation was founded in 1993 by former NCAA basketball coach and N.C. State Athletic Director Jim Valvano with the assistance of ESPN. It was announced in a tear-jerking speech at the 1993 ESPY awards (seen below).
Basically, Jimmy V was diagnosed with terminal cancer and wanted to help find a cure. Going through it from the patient side of it, he realized just how slowly cancer research fundraising ended up benefiting the actual patient, so he sought to speed up the process. Jimmy V passed away just two months after his ESPY speech, but 20 years later The V Foundation is going strong, making an impact, and working hard towards realizing his ultimate goal of finding a cure.
So what exactly am I doing to help?
I am running four races to raise awareness and raise money for The V Foundation. One of them has already happened, the other 3 are all in the month of October.
9/22/13 - Tavern to Tavern 5K - Cambridge, MA (finished 200/722 - time: 23:51 - 7:45 min/mile)
10/5/13 - Canal Run For The Troops 10K - Buzzard\'s Bay, MA
10/20/13 - 31st Annual Boston Firefighters Local 718 Memorial Road Race 10K - Dorchester, MA
10/26/13 - Cape Cod Marathon Half - Falmouth, MA
I\'m currently fundraising through word of mouth and online through social media. You can, again, reach my online fundraising page here:
http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13
I\'m in the process of brainstorming a fundraising event to hold locally. More on that soon (I hope!).
Why The V Foundation?
I know there are a million charities out there I could be fundraising for and some people have asked me how/why I chose The V Foundation. The answer is very simple: My college fraternity - The Delta Chi Fraternity, Inc. - partnered up with The V Foundation in 2006. Almost every philanthropy event I did as an undergraduate member of my Chapter was to benefit The V Foundation...needless to say I had a lot of exposure to it and what it stood for. After raising over $2,800 for Dana-Farber through my Falmouth Road Race run, I thought it\'d be nice to do something similar for the first charity I ever really worked with and that I had such ties to. All money raised through this campaign will be donated to The V Foundation on behalf of The Boston Area Alumni Chapter of Delta Chi.
So why should I care? And why should I contribute?
These days it seems like everything causes cancer. We\'re figuring out every day that something else we\'ve gotten used to can give us cancer! Even some of those who do their best to avoid carcinogens can be struck by the disease, and unfortunately, nearly everyone has a friend or family member who has been touched by some form of cancer. Cancer has stumped the world\'s top scientists for years, and the research necessary to learn more and figure out how to beat cancer takes a lot of time, training and equipment which, of course, costs a lot of money. By contributing to fundraising for organizations like The V Foundation, we can help build up the funds needed for grants to help researchers who are working so hard to find a cure.
Please help me make this a successful fundraising campaign!
On behalf of The V Foundation for Cancer Research and The Boston Area Alumni Chapter of The Delta Chi Fraternity, Inc. I thank you all in advance for your help, support, and generosity! If you have any questions please don\'t hesitate to reach out and ask - Darrell@SoTHISIsFitness.com
http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13','Do It For The V','','inherit','closed','closed','','99-revision-v1','','','2017-01-14 00:58:13','2017-01-14 05:58:13','',99,'http://sothisisfitness.com/2017/01/99-revision-v1.html',0,'revision','',0);
INSERT INTO `wp_ryff_posts` VALUES (598,1,'2017-01-14 00:58:13','2017-01-14 05:58:13','2013 was such a huge year for me - I learned a lot about myself, my body, and my abilities. I learned that the only limits we truly have are the ones we set for ourselves - that\'s why I threw the \"Lose Your Limits Challenge 2014\" out there. At the time, I didn\'t realize I had already taken on this challenge myself. As my 2013 running season drew to a close, I began lining up my 2014 season - that is where MY challenge lies - this upcoming year of races is jam-packed. If things continue the way they are I\'ll be running a race nearly every weekend! Lots of races are close together or back to back, and there are going to be some BIG ones later in the year. My 2014 season starts in 13 days, and I\'d like to share the first installment of that season with you today.
I\'m so fortunate to have a number of sponsors backing me for my 2014 race season! Without them, I wouldn\'t be able to run nearly as many races as I am. These first three races I want to share with you are sponsored by my very first sponsor - the one that made it possible for me to run my first half-martahon - SportClips in Falmouth.
For those of you who haven\'t been there...as the logo implies, it\'s a sports-themed haircut place meant primarily for guys. There are tv\'s literally everywhere - including posted up between chairs for you to watch tv while you get a haircut. It\'s definitely an interesting concept, and I can dig it. They also do this thing called the \"MVP\" - it\'s like a little man-spa. You should check out their site and learn a little more - if you\'re anywhere near (or on) Cape Cod, the one in Falmouth is the closest one to you - I\'m pretty sure it\'s the only one this side of Boston.
The Races
George (the owner over at SportClips) was kind enough to sponsor me for three local races. The first one is on January 5th! I bet that\'ll be a cold one (or not, if this weird New England weather keeps up!).
Cape Cod Road Runner\'s 34th Annual Winter Fun Run
This one looks like a lot of fun! The course takes you through some back-road area in Bourne / Monument Beach (just past the Bourne Bridge), with about a half-mile stretch along the beach itself. I\'m REALLY hoping it\'s not windy - that half-mile could be pretty awful. It\'s a weird length for a course - 4.87 miles. I\'ve found that most, if not all, non-standard distance courses tend to have a story behind their distance. The Falmouth Road Race began as a run from the Captain Kidd in Woods Hole to the BBC in Falmouth (hence 7.4 miles), and it looks like (in terms of having a story) this race is no different. It used to be a course along a dirt road, which began at The Weary Traveler Shrine Club (Shriners are a part of Freemasonry), but over time maintenance of the dirt road became an issue, so they chose a new course. The revised course fell just short of 5 miles, but they stuck with it.
This is a \"fun run\". What does that mean? It means there is no chip timing, and those bibs you see in the picture are basic and, it would seem, to help them jot down some overall and age group award winners. This\'ll feel the same as any other race I\'ve run - not like I\'m the leader of the pack taking home the prize for running a 15 minute 5K yet! Hah. The entry fees from this go to support the Bourne Conservation Trust - a private non-profit that acquires land in order to leave it in its natural state. Sounds good to me :).
Lovin\' L.I.F.E. 5K
This one has some special meaning for me. This was not only my first 5K, but my first RACE ever! I\'m VERY excited to run it again and see how I stack up against myself from last year. Last time I ran this race it was just a month and a half after I started running in the first place.
This race, if they keep the same course as last year, takes you through some back roads and neighborhoods in Mashpee, MA. The home stretch goes along Great Neck Road in Mashpee, and the finish line is right in the L.I.F.E. complex.
L.I.F.E. stands for Living Independently Forever. It\'s a non-profit org that provides assisted living for adults with disabilities in its condominium complex. It\'s a great group doing some great work, and I\'m happy to support them! The race is on May 4th, 2014. Should be a nice spring day, just like last year!
Falmouth Flag Day 5K
This race is still pending announcement, so it\'s tentative. I\'m PLANNING on running this one! This looks like a really fun race, and I ALMOST registered for it last year. I\'m not sure of the exact route of the course, but if photos are any indication it looks like the finish is right near the Falmouth Road Race finish - by the BBC in Falmouth Heights. If that\'s the case, I\'m sure this will be a very scenic race! This (hopefully) sunny June race will be a nice way to come down off of a half-marathon and an obstacle race...more on that soon ;)
WHY Am I Doing This?
These are just three of the 12 races I am (so far) registered for (through July), and there will be more coming. Why am I running so many races? And why would I register for races back to back? I\'m doing it to show that you can. If I can do it, anyone can. This time last year I was just beginning my fitness journey - I had just finished P90X, I was on the road to being healthy, but I never in a million years would\'ve thought I could go and run. A year and a half ago...I was still resigned to the \"fact\" that I was, and would forever be, big. Clearly, that is not the case.
Running is the most simple form of fitness. Some more...enthusiastic runners...can make it very complicated...but in its simplest form, you strap on a pair of shoes and hit the road, trail, or treadmill. That\'s it. No complicated moves, no fancy agility training, no weights, no special gear, just you and the road. There is no reason why someone can\'t get out there and be a runner. This is how I\'m losing my limits - I\'m running. I\'m running more, I\'m running faster, I\'m running farther. By the end of 2014, I want to have completed my first marathon. I want that 26.2. And I\'ll get it.
I didn\'t identify, personally, as a runner until I finished that half-marathon. I don\'t really know why...maybe I felt like I had something to prove to myself, or had to accomplish something big...who knows. I\'ve come to find, however, that it\'s very easy to figure out if you\'re a runner.
So get out there. Challenge yourself. Do something amazing. Lose your limits. I promise you, if you lose your perceptions of what you\'re capable of, if you challenge yourself, and put the time in to train...you can accomplish some mind-blowing feats. If someone had come up to me in August 2012 (when this all started) and told me that as I entered 2014 I would be training for my first marathon...I would\'ve told them to their face they were high. Now...Now I\'m hoping to be training for an Ultra-Marathon by 2015. Funny how things change.
What are YOU training for? Have you taken on the challenge?','I\'m Running. A Lot. This Is The Start.','','inherit','closed','closed','','86-revision-v1','','','2017-01-14 00:58:13','2017-01-14 05:58:13','',86,'http://sothisisfitness.com/2017/01/86-revision-v1.html',0,'revision','',0),(599,1,'2017-01-14 00:58:13','2017-01-14 05:58:13','Well that was a fun couple of weekends! Took a break from half-marathoning (is that a word?) for a month and did a fun couple of 5K\'s!
Smuttynose Palooza 5K and Pace To A Pint 5K in the books! I guess I was having so much fun I forgot to do a recap for SmuttyPalooza! And then didn\'t manage to get this article posted till the following Friday... Whoopsie :). Anyway...These races were just slightly different than other races I\'ve run...in a few ways...
So, like I said - these two races were a TON of fun! There was a different atmosphere about them than other races I\'ve run...Let\'s break it down race by race, shall we?
Let\'s talk about SmuttyPalooza
OH MY...SmuttyPalooza... WHERE to begin... This race was a TON of fun. I ran this race for Natalie at Eclipx Salon (in Salisbury, MA). Smuttynose Palooza was put on by LOCO Racing - a \"for-runners by-runners\" race management company out of New Hampshire. It was up at Salisbury Beach, which is actually where the Frosty Knuckle 5K+ was just a few weeks prior! Not only that, but the course itself actually traveled through Salisbury Beach Reservation along part of the same course Frosty Knuckle used!
I have to say, it WAS a really nice course - the scenery was picturesque. Salisbury Beach Reservation, as the LOCO race company folks like to point out, is one of the most popular ocean beaches in the state. There were LOTS of birdwatchers camped out with their cameras and binoculars looking over the salt marshes....I can safely say that\'s the only place I\'ve seen that in real life. It was like something out of Discovery Channel.
You can tell from the picture...it was an \"out-and-back\" course - meaning you run out to a certain point, turn around, and run back to where you started. Typically, \"Out-and-back\" courses can drive some people crazy...but they don\'t really bother me all that much (maybe because that\'s how I train). I also find it kind of fun to see the leaders on their way back as I\'m almost at the turnaround...and I LOVE running by 80 - 90% of the runners as I\'m on MY way back to the finish line. An \"out-and-back\" course also allows you to know exactly where you stand, so to speak, in terms of getting back to the finish. Oftentimes on a \"loop\" course you can\'t really keep track of where exactly you are unless you see a mile marker, and even then you can get \"lost\" in-between mile markers...but once I hit the turnaround? I know exactly where I am and how far it is to the finish. The course was also incredibly flat, which I was thrilled about (I was shooting for a new 5K PR).
I was very disappointed with myself in this race. I took a walk break. I took TWO very short walk breaks. I usually NEVER walk during a 5K...one of my proudest moments was the first time I was able to run 3 miles without stopping, and now I take pride in running 3.1 mile races without stopping...CONSISTENTLY. This day, I was pushing myself very hard, and I think there might\'ve been a headwind or something...but close to the 2 mile marker...I felt like I had to walk for a second...and as I did it...I said to myself I\'d be SO upset if this is what cost me a PR.
I came in at 24:14...my 5K PR is 23:57. I missed it by 17 seconds. I knew it before I turned the corner and saw the big LED clock. I was pretty disappointed for a few minutes...but then I got over it because 24:14 is still pretty damn good!
Remember how I said these races were a bit different? Well, if you notice...the name of the race includes \"karaoke contest\". Once you finished the race and had some water and pizza outside...you go into the Blue Ocean Pavillion (entrance pictured above) for the beer (yay) and karaoke!
As a sidenote - I\'ve learned that races and beer generally happen one of three ways - as a runner you either get no free beer, one (or two) free beer(s), or they just keep on pouring beer until it\'s either gone or the party\'s over. With a karaoke contest and a name like \"SmuttyPalooza\"...I think you can figure out which of the three it was (spoiler alert - 3rd option). It was SUPER fun. I definitely didn\'t do any karaoke, but those guys in the video above sure did...and MAN were they into it! The crowd went nuts when the music started playing for this one.
When I was talking about Frosty Knuckle 5K+ I mentioned Salisbury Beach looked like some kind of abandoned, creepy beach pavilion out of Zombieland or something, right? Check out that pic to the left. If you open it up and look, you can kind of get the idea. The area, specifically, that I was talking about was at the end of this street and to the right - right along the beachfront. It was WEIRD. I\'m sure it\'s very nice in the summer though...but with no people in the winter...creep city.
What About Pace To A Pint?
Pace To A Pint 5K was also super fun! I ran this one for Cape Cod Nutrition Corner (it\'s right in town!), and wore, again, what has probably become one of my new favorite running shirts :). Supplement/nutrition stores DON\'T have to be ALL about muscle and bulk, y\'know! RUN CCNC!
ANYWAY - this race was St. Patrick\'s Day themed, so just about everyone there was wearing green and ready to drink. Then there\'s me...in a bright orange tank.Guess it was easy for my friends and family to spot me! This race was a little special for me... Why, you ask?
MEGAN RAN!
I was SO stoked to have her out there with me! We may not have run side by side the whole time, but we were both out there slogging through it \"together\" :). We DID start together, and I was there to see her finish. It is SO nice to be able to share this fitness journey with her and to do things like this together. If your significant other is in it with you, ENJOY EVERY MINUTE OF IT, and if they\'re not...encourage them to get into it! If you can do it, so can they! Why shouldn\'t they enjoy it with you? Megan and I started this whole thing together - not everyone does. My dad held out for a long time - for almost a year my mom was doing the workouts with us before he finally joined in. It\'s important to share something that\'s such a big part of your lifestyle.
I should probably get off the soapbox now...
I\'m sure you noticed my bib number...13. Lucky number 13. How about that, huh? The only bad luck I ended up having was at the start. Megan and I pretty much missed the boat on the starting corral thing...We had just switched her to a new phone, and we had never opened the Runkeeper app before (whoops). For some reason, it didn\'t want to log in for her, so she had to run without Runkeeper in her ear tracking her run :(. We DID manage to get her music playing by the time we crossed the start though. In the end, we didn\'t get into the starting corral until they were getting ready to blow the gun, so we ended up at the back of the pack. Literally...the back of the pack. We were in the back of just over 1,000 runners. Don\'t believe me? Below is the video my dad took of the start.
See? Literally, 1:14 after the gun, Megan and I get across. Remember that big crowd that started before me and save that for later... By the way, sorry about the finger in the cam - he just got a new GoPro and he hasn\'t quite figured out how to use it yet. GOOD NEWS - I\'ll be taking that GoPro on obstacle races :)
Because we started this race in the back of the pack I experienced something I haven\'t dealt with since last year\'s Finish at the 50 10K - I had to fight through a crowd! I\'ve gotten into the habit of beginning a race as close to the starting line as possible. I don\'t care if 100 people blow by me in the first 5 minutes - it\'s worth it to me not to have to fight through a crowd, picking my way through the gaps. Doing that expends a LOT of energy, and with all the slow-downs and speed-ups you end up going AT BEST the average speed you really want to go anyway...it just takes more out of you to do it. Worst case, you blow a lot of energy and end up finishing the race slower than you could\'ve. UNFORTUNATELY, the latter is what happened to me.
I ended up finishing in 24:24, a 7:51 minute/mile average. Overall, that\'s not an awful time. It\'s almost 30 seconds slower than my PR, which is kind of a bummer, but at least I came in under 25 minutes. Now, here\'s the fun part: I finished 128th out of 1,024 overall, placing me in the top 11.7%. I came in 25th out of 84 in my age group (19 - 29). Remember that MASSIVE crowd that all crossed the starting line before me? I passed the vast majority of them. So much for UN-lucky number 13 huh? HAH.
What made THIS race different was the post-race celebration.
You got a ticket for a free Harpoon beer. You were able to use that ticket at any of 9 participating bars. For real? SO basically the post race party was one big bar crawl. It was a lot of fun! Two of my Delta Chi brothers (college fraternity) met up with us too!
What I\'m coming to appreciate about 5K\'s is...aside from the elites out in front...it\'s more of a party than anything. 5K\'s are a social event. I\'m not diminishing the distance as a race, but honestly, most 5K\'s I participate in are more of a fun social event / party than anything else! Once I realized that, things like color runs, electric / glow runs, zombie runs, etc all made sense. It\'s fun. It\'s all about FUN! Those hundreds of people I passed and finished before? Most of them probably don\'t care that they got passed. Many of them probably aren\'t bothered if they come in over 30 minutes, or if they walk. That\'s not what it\'s about for them. Most people also typically choose a 5K as their first race, so they\'re out there making a huge accomplishment, and SO WHAT if they\'re \"slow\"...they DID IT. All of these people have embraced something that I sometimes forget as I get lost in the competitiveness of it all - it\'s about having fun and enjoying the run.
All of this makes me love the 5K distance even more.
It\'s about having a good time. It\'s about enjoying running. It\'s about doing it. I need to make sure to remember that when I\'m out there. Why am I out there pounding pavement when I could be at work making money, or at home relaxing? Because I enjoy it. Running is my \"me time\". I need to let go of the competitive thing once in a while and just go.
Speaking of which...I think I\'m gonna go right now. I just inspired myself to go run. Are you gonna get out there? It IS spring now, after all! HAPPY FRIDAY!','5K Recap - SmuttyPalooza & Pace To A Pint','','inherit','closed','closed','','74-revision-v1','','','2017-01-14 00:58:13','2017-01-14 05:58:13','',74,'http://sothisisfitness.com/2017/01/74-revision-v1.html',0,'revision','',0),(600,1,'2017-01-14 00:58:13','2017-01-14 05:58:13','This past weekend was jam-packed with awesome. Saturday I ran the April Fool\'s Four Miler put on by the Winner\'s Circle Running Club, Sunday I did the Spartan Race \"Spartan 300 Workout\" at Mohegan Sun...and right before the weekend started I got confirmation about a major development...
I\'m going to save the Spartan workout for another article. Today\'s story is all about the April Fool\'s Road Race and my big announcement... So, that said...
The April Fool\'s Four Mile Road Race Was A Blast!
I had a ton of fun at the race! There\'s so much to say about it! In order to understand a race like this, you have to understand the people putting it on - The Winner\'s Circle Running Club.
I had read the information online, but somehow it didn\'t click until I got there - The Winner\'s Circle is a sports bar. So this is a running club more or less based out of the bar. They meet at The Winner\'s Circle weekly for a run (and have a monthly meeting as well) and after the run...well...they have \"social hour\" at the bar! The club helps out with lots of local races...many of which they put on themselves! It also appears that they participate in USATF Grand Prix racing (look into if it you\'re curious).
I met a number of WCRC members at the post-race party...and enjoyed a number of libations with them...and I have to tell you they\'re a hoot and a half. The group I was with was a bunch of older guys, and man were they a tough crowd! They joke and pal around just like I\'m used to with my college fraternity brothers - it felt like these guys had been buddies for decades. I have to say, I felt very welcomed by them - I was easily 2 or 3 decades younger than most of them, and I felt just as much a part of the conversation as any of them seemed to.
I also (of course) made a point to meet the Race Director, Laurie. This woman was all. over. the. place. In a good way! I swear, I didn\'t see her stop moving until well into the post-race party, after most participants had left and it was down to the hardcore partyers and volunteers who finally got to relax. I have to give her and the WCRC folks a big hand for putting together a great race - well-organized, and a lot of fun!
This was also the first time I have ever had to do race-day registration. For some reason I wasn\'t sure up till the last minute that I was GOING to do this race, and by then it was too late for pre-registration online. I got there, walked in, filled out a form, and they handed me a bib. It was that easy. No hassle, no headache, no worries...no nothing! It was a breeze! I\'m not sure if this is how race-day registration USUALLY works, but I was impressed. Oh...speaking of the bibs...
EVERYONE was #0!
Hah. April Fool\'s, huh?
Everyone\'s ACTUAL number was up in the corner - I was 844. Those bibs made for a pretty hilarious scene at the start and finish though.
So...Back To The Race...
This was the 33rd running of WCRC\'s April Fool\'s race. After over 30 years of putting on the same race it\'s evident that it\'s survived so long because it\'s well-planned, well-executed, and fun for everyone. The course was an \"out-and-back\" - I\'m coming to appreciate them. I know I\'ve mentioned in other articles and recaps...but it\'s fun to start anticipating the turnaround as you watch the leaders come back at you toward the finish. It\'s also cool to see everyone else behind you after you go through the turnaround and head back towards the finish yourself. The course was VERY flat - no noteworthy hills or inclines to deal with. This was definitely a pleasant course and a fun run.
I\'ve run a number of 5K\'s, 5 Milers, and 10K\'s...but I\'ve never before run a USATF (U.S.A. Track & Field) Certified 4 mile race, so this was a bit of a different experience. Even though this race was about 1/3 longer than a 5K (4 miles vs. 3.1) I still tried to run it like I would run a 5K - hard, fast, and aggressive. I also tried to treat it like a 5K as far as walking was concerned (meaning DON\'T walk if I can help it). Overall, it went pretty well. I finished in 31:55.4 - 7:59 min/mile and 182nd of 825 overall (21st /41 Open age group)! Not bad for four miles, and not bad for not having run all week! Not to mention my lack of sleep the night before...I\'d say I\'m satisfied!
As I may have alluded to earlier...the post-race party at The Winner\'s Circle was a ton of fun - everyone got two beer tickets...but people just kept giving beer tickets to me! And the WCRC guys I was hanging out with kept bringing beer to the table and sliding some my way! I wasn\'t about to be rude and refuse, of course...
So 5 hours later I left The Winner\'s Circle. HAH. What a fun day! I highly recommend this race to anyone looking for a good time on an unusual distance. Again, BIG thanks to Laurie and the folks at the Winner\'s Circle Running Club for putting on a GREAT race!
While We\'re Busy Thanking people...
Most races I have someone there to support me - a friend, family member, etc. For this race my aunt Dorothy came out! Her husband (my uncle Joe) is an electrician and owns Flanagan Electric out of Newburyport, MA. Flanagan Electric was my sponsor for this race. I tried to be clever with my shirt and keep it \"electrical\" themed...I thought I did ok with \"Wired To Run\". I\'m very fortunate to be sponsored for so many races this year - my sponsors (and some generous RD\'s) are literally the only reason I am able to run this many races, so a big thank you to Flanagan Electric and my aunt and uncle is in order for making this race (and a few more to come) possible! If you\'re up in that neighborhood and need some electrical work done, call 978-463-4330 - Flanagan Electric does both residential and commercial. Who Knows...maybe I can get him to put together a website and/or a Facebook page! 21st Century, here we come!
On the topic of Sponsors...
ANNOUNCEMENT - I am a Team Armored Athlete!
Just in case I couldn\'t consider myself one in the traditional sense before...I am now officially a sponsored athlete! I\'ve been picked up by www.ArmoredNutrition.com as one of their Team Armored Athletes! I am beyond excited to be a part of Team Armored and look forward to what will come in this new relationship! You can check out my profile on Team Armored here!
I do my nutrition shopping at a combination of brick-and-mortar store and online store. One of my sponsors prior to Armored is a brick and mortar nutrition store - I love them to death! Both have their benefits, and I\'m not saying to stop going to the brick-and-mortar (not at ALL)...both have their place...
That said - I really believe in Armored Nutrition and what they have going on! They\'ve got incredible, honest customer service that\'s only a live chat or call away and their shipping is LIGHTNING quick! They have 7 warehouses across the country, so they can ship orders to MOST places within one day. Couple that with their incredible effort to get it packed and shipped as fast as possible (often same-day) and its at your door before you have time to turn around! I\'ll have to do an article soon on the benefits of brick-and-mortar vs. online...hmm...anyway...
Check them out! Give Armored Nutrition a try and support my new team! Not only do they have kick-ass service and shipping, but their prices are actually pretty good too.
You can use coupon code \"RunArmored\" for 5% off your order to give them a whirl! Let them know Darrell sent you!
Look for me running for Team Armored in the future! Can\'t wait to take this on the road and see how it goes!
What\'s the moral of the story here?
Get Out Of Your Own Way! If you work hard, strive for it, and put yourself out there you WILL get what you\'re working for! I went through the list - it looks like, so far, I\'ll be running 32 races this year. Why on God\'s green earth would I do that? Like I\'ve said before - It\'s all about showing that it CAN be done! If I can go from a hopeless 300 lb lump on the couch resigned to a life of mediocrity and health issues to becoming a sponsored runner...there is no reason Joe Six-Pack can\'t get off the couch and start getting healthy! I\'ve said it before and I\'ll say it a million times more -
The Only Limits We Truly Have Are The Ones We Set For Ourselves.
Stop limiting yourself, get out of your own way, and go get it! Happy Motivational Monday :)','April Fool\'s 4 Miler Recap & Team Armored','','inherit','closed','closed','','72-revision-v1','','','2017-01-14 00:58:13','2017-01-14 05:58:13','',72,'http://sothisisfitness.com/2017/01/72-revision-v1.html',0,'revision','',0),(601,1,'2017-01-14 00:59:55','2017-01-14 05:59:55','I\'ve been trying out something new, and after lots of training trials and game-day performance, I\'m ready to let you all know what I think.\r\n![](\"http://1.bp.blogspot.com/-JIudP_a__P4/UuectQoFC6I/AAAAAAAAGO0/NcvkQWLLIAc/s1600/chiabarlabel.jpg\")
\r\nHealth Warrior Chia Bars. If you\'ve seen Tweets from me that say #PoweredByChia...this is what I was talking about. I\'ve been trying these out to fuel myself for runs, workouts, and life in general, and I\'ve got lots to tell you. In order to tell you about Health Warrior\'s Chia Bars, however, first the question must be asked...\r\n\r\nWhat the heck is Chia?\r\n\r\nHealthy. That\'s what. Now that I\'ve gotten that out of my system, let me REALLY answer my own question:\r\n\r\n\r\n\r\n![](\"http://2.bp.blogspot.com/--1sJRuM0F6U/Uuef8vvlbfI/AAAAAAAAGPE/RqafFoQ-Mk0/s1600/chia+seeds.jpg\")
\r\n\r\nimg from Forbes.com \r\n \r\n\r\n
\r\n\r\nYou may have seen it in a little tube on a point-of-sale display at your local \"health food\"/ nutrition store, you may have seen the word \"chia\" thrown around in \"health food\" packaging, or you may have heard people talking about the newest greatest thing - CHIA!\r\n\r\nChia is a little tiny seed, and it\'s been around forever. The reason it\'s such a big deal now is that it\'s a superfood, and people are just now catching on to it - it\'s becoming mainstream.\r\n\r\nSo what\'s a \"superfood\"? The word itself is just a marketing term companies throw around to say something has a wide berth of health benefits - as far as I can tell it\'s not actually a word nutritionists, doctors or dieticians have put out there. I\'m ok with it though - it\'s just a descriptor and it DOES apply here so frankly I don\'t care where it came from.\r\n\r\n![](\"http://1.bp.blogspot.com/-0Bk4gYdd2bw/UueiSZST6VI/AAAAAAAAGPY/vfF1_CAFUTQ/s1600/chiaseedshw.jpg\")
Chia seeds ARE pretty packed with nutrition for how small of a seed it is. As Health Warrior describes on their site - one 16 ounce bag (1 pound) of their chia seeds is equivalent to:\r\n\r\n - 10 lbs of salmon (Omega -3 Fatty Acids)
\r\n - 3 lbs of tofu (protein)
\r\n - 4 lbs of milk (calcium, I\'m assuming? They talk about strong bones with that one)
\r\n - 4 lbs of oatmeal (fiber)
\r\n - 15 lbs of broccoli (magnesium)
\r\n
\r\nThat\'s an awful lot of work for one pound of little tiny seeds to be doing.\r\n\r\nHealth Warrior uses those amazing, hard-working, nutrient-dense little seeds to make their Chia Bars.\r\n\r\nSo now that we\'ve covered those bases, we can look at...\r\n\r\nWhat\'s in these Chia Bars?\r\n\r\nThese things are pretty amazing. Let\'s take a look at the label.\r\n![](\"http://3.bp.blogspot.com/-CT32MY1Qyz4/Uuel8q3G5wI/AAAAAAAAGQE/OrOB4-L3LUI/s1600/chia+nutrition.jpg\")
\r\n \r\n\r\nSee that?! These bars are 100 calories each (similar to other fitness \"nutrition\") and pack an awful lot into that little space. 1000mg of Omega-3 fatty acids, 4g of fiber (16% daily recommended intake), 4g of plant-based whole-food protein, and they make it taste good with just 5g of sugar.\r\n\r\nBut wait - \r\n![](\"http://3.bp.blogspot.com/-iRkNRLVlyAY/UueqBSLpjvI/AAAAAAAAGQg/NuGCZ1U4Df8/s1600/chiabaringredients.jpg\")
\r\n It\'s all-natural and...well...healthy! That 5g of sugar comes, primarily, from the organic agave syrup! NOT high-fructose corn syrup. NOT \"sugar\". NOT aspartame, sucralose, fructose, or any \'ose\'. Look at all the other ingredients - brown rice syrup, organic cashew butter, organic this, organic that...it\'s all organic and natural! These things are really healthy! The label also makes a point to say that it is soy-free, dairy-free, gluten-free and 100% vegan. They get it done and take care of a lot of peoples\' dietary needs/restrictions. It SEEMS to me to be the case that this would also qualify as paleo-friendly, but I\'m no pro on paleo, so I\'ll have to look into that a little more.\r\n\r\nSo we know what they\'re made of, and we know the health benefits...but there\'s another important question to ask:\r\n\r\n![](\"http://3.bp.blogspot.com/-4y17MfWQdOI/Uueung0hSPI/AAAAAAAAGQw/jMb70qKCj_o/s1600/chiaunbox.jpg\")
Do They Taste Good?\r\n\r\nYES! At least, I think so. These chia bars are offered in a variety of flavors - they are usually sold one flavor to a box, but my friend Brad at Health Warrior was kind enough to hand-pack and send me a variety box so I could try them all! They have: Coffee, Acai Berry, Banana Nut, Apple Cinnamon, Chocolate Peanut Butter and Coconut. I have to say, my favorites are Apple Cinnamon, Banana Nut, and Coconut. They\'re ALL really tasty, don\'t get me wrong, but those ones are all tied for first place.\r\n\r\nI swear, the flavors are crazy good! If they were colors, they\'d be the most vibrant, saturated hues of the color possible - that\'s the best way I can describe how the flavor really nails the description - the Banana Nut REALLY tastes like banana nut bread, the apple cinnamon smell and taste evokes memories of my favorite apple cinnamon oatmeal and baked goods growing up, the coconut tastes like every yummy coconut dessert I\'ve ever had...I don\'t know how they do it while keeping it so healthy and natural, but these things are basically a pre-race dessert for me!\r\n\r\nTexture\r\n![](\"http://4.bp.blogspot.com/-obAMWR3BpFQ/Uue0wB5ZI0I/AAAAAAAAGRM/0ypNGFqwn_4/s1600/IMG_20140128_083305030.jpg\")
\r\nI feel like texture is important to touch on with this product. These bars are, primarily, made with little tiny seeds, after all, and you CAN tell when you\'re eating it. The texture is not offensive, let me be clear on that. Think of it, in a small way, like when eating popcorn - sometimes a little piece gets left behind in your mouth and you find it later. Sometimes I find a chia seed floating around my mouth once I start my run. I do not mind this at all - it\'s still wrapped up in some of the flavor-y goodness of the bar, so it\'s like a little flavor nugget left behind in my mouth. I kinda like that. Please note that this does NOT happen every time, only sometimes. I\'m sure if you have your bar with some water that would likely eliminate that occurrence completely. I have a feeling this is kind of my fault as I tend to fly through it and not necessarily chew thoroughly. Again - this is NOT a negative, just something to be aware of. I happen to like it, and for the health benefits / fuel quality I\'m getting, I\'m more than happy to \"deal\". That aside, overall, the texture kind of reminds me of a soft, chewy granola bar. No points are deducted in the \"texture\" and \"mouth-feel\" department.\r\n\r\nPerformance\r\n\r\nI. Felt. GREAT. I\'m not going to take you through each individual run like I did with the FitAid review, but after trying these bars a dozen times I can say with absolute certainty that I felt great when powered by these bars for a run, workout, or my day in general. I usually have a bar about 15 to 20 minutes before I begin my run/workout/whatever, and it gets me through my workout like a champ - when I might otherwise feel the need to stop, walk, or take it easy, instead I keep on truckin\' like a boss. For longer workouts, like a big distance run, I do tend to re-fuel after about an hour, but you should do that anyway - 100 calories isn\'t going to get you through a half-marathon, no matter HOW nutrient-dense it is. I went on a variety of run distances with this from 2 miles through half-marathon distance. Some were races, some were just my own regular workouts. I also used these for a pick-me-up on a regular day and felt great and really energized. These little bars are a great way to give your body what it craves to fuel it through a workout or through a normal day as a regular part of your daily health and nutrition.\r\n![](\"http://1.bp.blogspot.com/-Ywud4Jo3Rfg/UsqSNbF-p4I/AAAAAAAAGKM/QXkmbEbtCm8/s1600/fuel.jpg\")
\r\nThere\'s no two ways about it - Chia is a great way to fuel yourself for whatever is coming your way, and Health Warrior\'s Chia Bars are an EXCELLENT vehicle to get it. I HIGHLY recommend that you find them, get them, and give them a try. You can order from the Health Warrior website or find the bars at your local Whole Foods Market. They\'re working on expanding, and I hope Marathon Sports (one of my favorite running stores) starts carrying it soon. If you have any questions, PLEASE reach out and ask! You can get me at Darrell@SoTHISIsFitness.com or use the contact form at the bottom of the page. Also, if you haven\'t already, please \"like\" the \"So THIS Is Fitness...\" Facebook page to keep up with everything going on - I post there a LOT more frequently than I do on this site.\r\n\r\nNow go get some Chia Bars! :)','Ch-Ch-Ch-CHIA! Health Warrior Chia Bar Review','','inherit','closed','closed','','80-revision-v1','','','2017-01-14 00:59:55','2017-01-14 05:59:55','',80,'http://sothisisfitness.com/2017/01/80-revision-v1.html',0,'revision','',0),(603,1,'2017-01-14 01:03:15','2017-01-14 06:03:15','I continue to be floored & impressed by the people I meet.\r\n\r\nIf you believe the best in humanity, you\'ll encounter it...and that\'s exactly what happened on frigid Millinocket weekend. Katrina is an AMAZING person, someone who\'s story I can only call a True Triumph. I am thrilled to have her on the show to share that story and shine a little light on the hope that awaits every single person out there hoping to make a transformation.\r\nThere was a lot to cover in this episode...\r\n\r\n\r\n\r\nI\'m THRILLED to have Katrina on the show!\r\nWhat\'s in Episode 17?\r\n-Life Today for Katrina White\r\n-Katrina\'s AMAZING 150 lb weight loss journey\r\n-Discovering running, & conquering her first marathon - Millinocket Marathon!\r\n-Thought on the journey, attitude, and what others can expect\r\n-Inspiring the next generation through Girls On The Run\r\n-much more!\r\n\r\nIt was so great to have someone on the show who\'s been there, and keenly understands the struggle...but also knows that just because she lost triple digits doesn\'t mean everyone else needs to. It\'s all relative, as I always say.\r\n\r\nJoin Katrina as she shares her story!\r\n\r\nFind Katrina online:\r\nOn Facebook (Katrina Brynn White)\r\nOn Instagram (@momsrun_strong)\r\n\r\nAnd find Girls On The Run at www.GirlsOnTheRun.org\r\n\r\nYou can find So THIS Is Fitness online at:\r\nwww.SoTHISIsFitness.com\r\nwww.facebook.com/SoTHISIsFitness\r\nwww.instagram.com/snuffydx\r\nwww.twitter.com/snuffydx\r\nemail me at Darrell@SoTHISIsFitness.com with your feedback, questions, concerns & more!\r\n\r\nAnd lastly - please consider taking a moment to rate & review the show. Every single one of those helps us pop up a little higher in search results. Let\'s help others discover the inspiration Katrina, and future guests, will have to share!\r\n\r\nCheck out this episode!','#17 - True Triumph: Katrina White','','inherit','closed','closed','','8-revision-v1','','','2017-01-14 01:03:15','2017-01-14 06:03:15','',8,'http://sothisisfitness.com/2017/01/8-revision-v1.html',0,'revision','',0),(604,1,'2017-01-14 01:03:16','2017-01-14 06:03:16','(Apologies for the double-publish...technical difficulties earlier)\r\n\r\nThere\'s just not enough time in the day (or in the podcast) sometimes. So many things to talk about... Well, today I cover three BIG things! Two of them I cover REALLY well! One is...well...just tough to talk about with saying the same thing everyone else has already said.\r\n\r\n \r\n\r\nThe spotlight here is...The New England Spahtens.\r\n\r\n \r\n\r\nWho, what, why, and how. And more, of course :) And I\'ve got Paul Jones to tell me allllll about it.\r\n\r\n\r\n\r\n\r\n\r\nHot off the heels of their big win in Mud Run Guide\'s \"Best Of\" OCR awards, I interview Paul Jones, the de facto face of the New England Spahtens! We get into:\r\n\r\n-OCR, and its roots\r\n-The growth of OCR, emergence of the \"Big 3\", and rise/fall of the \"little guys\"\r\n-The origins of The New England Spahtens, and where it is today\r\n-What \"community\" really means...and what it looks like\r\n\r\nIf you\'re interested in checking out the Spahtens, and maybe becoming a part of their crowd, visit the links below! Also, be sure to listen to The NE Spahtens Show. That\'s their podcast, and I assure you, it\'s lovely.\r\n\r\nvisit join.nespahtens.com for all the links you could want!\r\n\r\n \r\n\r\nAfter the interview...I get into a bit about...well...New Year\'s Resolutions. because...well...why wouldn\'t I, right? I just can\'t help myself.\r\n\r\n \r\n\r\nPlease do find me at:\r\n\r\n \r\n\r\nwww.SoTHISIsFitness.com\r\n\r\nwww.Facebook.com/SoTHISIsFitness\r\n\r\nwww.instagram.com/snuffydx\r\n\r\nwww.twitter.com/snuffydx\r\n\r\nSearch \"So THIS Is Fitness\" on iTunes or your favorite podcast listening app. Be sure to SUBSCRIBE, not just download one episode :)\r\n\r\n \r\n\r\nAnd if you like the show, please consider giving us a rating and review on iTunes (or your podcast source of choice). Every little bit helps us pop up higher in search results and get found just a little bit easier.\r\n\r\nLastly, please don\'t be shy - EMAIL ME! Darrell@SoTHISIsFitness.com. I LOVE feedback, would love your questions, comments, or just a \"hey, liked the show!\".\r\n\r\n \r\n\r\nCheck out this episode!','#18 - The New England Spahtens, OCR, & A New Year','','inherit','closed','closed','','7-revision-v1','','','2017-01-14 01:03:16','2017-01-14 06:03:16','',7,'http://sothisisfitness.com/2017/01/7-revision-v1.html',0,'revision','',0),(605,1,'2017-01-14 01:03:35','2017-01-14 06:03:35','\r\nOften times, in life, we think we know what we\'re in for...only to find out we didn\'t really get it. Well, this is one of those times I was 100% shown that I simply did not get it ahead of time. This past weekend Megan and I ventured up to Millinocket, Maine for the Millinocket Marathon...and while I totally thought I had a handle on what was going on...I was dead wrong.\r\n\r\n\r\n\r\nWe\'ve got a JAM-PACKED episode for you today!\r\n\r\n-We finally get Bryan and Peter of \"How Was Your Run Today?\" on the show\r\n-We chat about Millinocket, small town charm and the lingering haunt of days gone-by\r\n-Chat with a local business owner about the impact of the race\r\n-Chat with the Race Director himself about his vision for the race, why he started it, and where he\'d like to see it go.\r\n\r\nPLEASE visit www.HowWasYourRunToday.com and see all that Bryan and Peter have to offer. Find them on your podcast app of choice and subscribe so you, too, can listen to them each week while you run, work out, or commute to work.\r\n\r\nAlso PLEASE do be sure to visit www.crowathletics.com - learn all about the organization the put on this race, as well as the other events they put on!\r\n\r\nREGISTER for Millinocket Marathon & Half here!\r\nAnd, as always, please do be sure to find me online!\r\nwww.SoTHISIsFitness.com\r\nwww.Facebook.com/SoTHISIsFitness\r\nwww.instagram.com/SnuffyDX\r\nwww.twitter.com/SnuffyDX\r\n\r\nWe\'d just love it if you\'d visit your podcast downloading method of choice (iTunes, Stitcher, Google Play, or other) and leave us a rating & review - that helps us pop up a little higher in search results and helps new listeners find us in the future.\r\n\r\nCheck out this episode!','#16 - Millinocket and The Golden Road','','inherit','closed','closed','','10-revision-v1','','','2017-01-14 01:03:35','2017-01-14 06:03:35','',10,'http://sothisisfitness.com/2017/01/10-revision-v1.html',0,'revision','',0),(606,1,'2017-01-14 01:03:35','2017-01-14 06:03:35','I continue to be floored & impressed by the people I meet.\r\n\r\nIf you believe the best in humanity, you\'ll encounter it...and that\'s exactly what happened on frigid Millinocket weekend. Katrina is an AMAZING person, someone who\'s story I can only call a True Triumph. I am thrilled to have her on the show to share that story and shine a little light on the hope that awaits every single person out there hoping to make a transformation.\r\nThere was a lot to cover in this episode...\r\n\r\n\r\n\r\nI\'m THRILLED to have Katrina on the show!\r\nWhat\'s in Episode 17?\r\n-Life Today for Katrina White\r\n-Katrina\'s AMAZING 150 lb weight loss journey\r\n-Discovering running, & conquering her first marathon - Millinocket Marathon!\r\n-Thought on the journey, attitude, and what others can expect\r\n-Inspiring the next generation through Girls On The Run\r\n-much more!\r\n\r\nIt was so great to have someone on the show who\'s been there, and keenly understands the struggle...but also knows that just because she lost triple digits doesn\'t mean everyone else needs to. It\'s all relative, as I always say.\r\n\r\nJoin Katrina as she shares her story!\r\n\r\nFind Katrina online:\r\nOn Facebook (Katrina Brynn White)\r\nOn Instagram (@momsrun_strong)\r\n\r\nAnd find Girls On The Run at www.GirlsOnTheRun.org\r\n\r\nYou can find So THIS Is Fitness online at:\r\nwww.SoTHISIsFitness.com\r\nwww.facebook.com/SoTHISIsFitness\r\nwww.instagram.com/snuffydx\r\nwww.twitter.com/snuffydx\r\nemail me at Darrell@SoTHISIsFitness.com with your feedback, questions, concerns & more!\r\n\r\nAnd lastly - please consider taking a moment to rate & review the show. Every single one of those helps us pop up a little higher in search results. Let\'s help others discover the inspiration Katrina, and future guests, will have to share!\r\n\r\nCheck out this episode!','#17 - True Triumph: Katrina White','','inherit','closed','closed','','8-revision-v1','','','2017-01-14 01:03:35','2017-01-14 06:03:35','',8,'http://sothisisfitness.com/2017/01/8-revision-v1.html',0,'revision','',0),(607,1,'2017-01-14 01:03:35','2017-01-14 06:03:35','(Apologies for the double-publish...technical difficulties earlier)\r\n\r\nThere\'s just not enough time in the day (or in the podcast) sometimes. So many things to talk about... Well, today I cover three BIG things! Two of them I cover REALLY well! One is...well...just tough to talk about with saying the same thing everyone else has already said.\r\n\r\n \r\n\r\nThe spotlight here is...The New England Spahtens.\r\n\r\n \r\n\r\nWho, what, why, and how. And more, of course :) And I\'ve got Paul Jones to tell me allllll about it.\r\n\r\n\r\n\r\n\r\n\r\nHot off the heels of their big win in Mud Run Guide\'s \"Best Of\" OCR awards, I interview Paul Jones, the de facto face of the New England Spahtens! We get into:\r\n\r\n-OCR, and its roots\r\n-The growth of OCR, emergence of the \"Big 3\", and rise/fall of the \"little guys\"\r\n-The origins of The New England Spahtens, and where it is today\r\n-What \"community\" really means...and what it looks like\r\n\r\nIf you\'re interested in checking out the Spahtens, and maybe becoming a part of their crowd, visit the links below! Also, be sure to listen to The NE Spahtens Show. That\'s their podcast, and I assure you, it\'s lovely.\r\n\r\nvisit join.nespahtens.com for all the links you could want!\r\n\r\n \r\n\r\nAfter the interview...I get into a bit about...well...New Year\'s Resolutions. because...well...why wouldn\'t I, right? I just can\'t help myself.\r\n\r\n \r\n\r\nPlease do find me at:\r\n\r\n \r\n\r\nwww.SoTHISIsFitness.com\r\n\r\nwww.Facebook.com/SoTHISIsFitness\r\n\r\nwww.instagram.com/snuffydx\r\n\r\nwww.twitter.com/snuffydx\r\n\r\nSearch \"So THIS Is Fitness\" on iTunes or your favorite podcast listening app. Be sure to SUBSCRIBE, not just download one episode :)\r\n\r\n \r\n\r\nAnd if you like the show, please consider giving us a rating and review on iTunes (or your podcast source of choice). Every little bit helps us pop up higher in search results and get found just a little bit easier.\r\n\r\nLastly, please don\'t be shy - EMAIL ME! Darrell@SoTHISIsFitness.com. I LOVE feedback, would love your questions, comments, or just a \"hey, liked the show!\".\r\n\r\n \r\n\r\nCheck out this episode!','#18 - The New England Spahtens, OCR, & A New Year','','inherit','closed','closed','','7-revision-v1','','','2017-01-14 01:03:35','2017-01-14 06:03:35','',7,'http://sothisisfitness.com/2017/01/7-revision-v1.html',0,'revision','',0),(608,1,'2017-01-14 08:50:55','2017-01-14 13:50:55','
I tried incredibly hard - probably WAY harder than I should have - to come up with a catchy title for this article...but when it comes right down to it...it\'s really simple. The Scale - the common bathroom scale - is a major reason why workouts fail.
Yeah, you heard me right. The Scale is a problem. There are a few reasons why, but The Scale is Public Enemy No. 1 in workout world. The Scale contributes in a HUGE way to what I\'m calling \"Perceived Lack of Results\". \"PLOR\" is why an incredible number of people get frustrated and just give up. The scale can make you think you\'re on top of the world or a complete and total failure.
It\'s all. About. The Scale.
The Scale Doesn\'t Lie -
As a matter of fact, The Scale is incredibly honest. Too honest. The Scale doesn\'t know how to lie - It knows how to do one thing: Tell you exactly what you weigh.
Isn\'t that the point?
Yes and no. The Scale will tell you what you weigh, but the problem is there are a lot of factors that play into how much, exactly, you weigh RIGHT NOW. How much you weigh over time. Your weight loss or gain trends. Stress, sodium intake, hydration (or lack thereof), sweating, fat loss/gain and muscle loss/gain all affect what you weigh. And don\'t forget - the food you actually eat throughout the day weighs something too! All of these things can play into a false sense of where you\'re at when you step onto the scale.
So far I\'ve thrown a lot of information at you, even though it may not seem like it. Let\'s take it one bite at a time (hah, I made a funny).
Stress -
Being under high levels of stress, which isn\'t uncommon these days, can lead to weight gain (or to the scale staying the same - we\'ll come back to that) as discussed in this article on WebMD, this article on MedicineNet, and this post on About.com Health. I\'m taking away three distinct factors from all these (and more) discussions about stress and weight gain -
1. When you\'re stressed your body enters a primal \"fight or flight\" mode and generates a number of hormones, including Cortisol. Cortisol serves to facilitate fat and carbohydrate metabolism, but it also triggers insulin release to help regulate blood sugar. The end result is YOU craving more high-carb high-sugar foods. Helloooooo tub-o-ice cream.
2. Cortisol, a result of stress, causes your body to store fat deep in the abdominal area. This not only produces an INCREDIBLY attractive gut-like appearance in the belly, but it\'s also the kind of fat store that can lead to health issues.
3. When you\'re stressed there\'s lots of nervous energy that needs to be expended - your body and mind have to find a comforting activity. Many times, eating becomes that comforting activity and, HOW CONVENIENT - you can go ahead and nom on that high-sugar high-carb stuff you\'re craving as a result of cortisol release. Perfect.
Sodium Intake, Hydration / De-hydration and sweating-
Where does all that salt come from?
The ideal daily sodium intake is around 2,300 mg. I don\'t know if you\'ve looked at sodium levels in some of the foods you eat, but it can be INCREDIBLY difficult to keep sodium levels low...especially if you eat out at all. The chart to the right shows you where all the salt in your food comes from - if you look at it you\'ll see why the more \"processed\" food you eat, and the more \"processed\" it is, the more salt you can\'t help but take in. Increased sodium levels make you retain water (don\'t believe me? Google it). Retaining water makes you weigh more - water has weight, right? Totally makes sense. If you decide you\'re gonna stop drinking water and get pretty dehydrated - yeah, the scale is probably going to look a little bit better, but you\'ll be disappointed next week/month when you weigh in and you\'re hydrated differently than the last time.
And just like taking in or not taking in enough water can affect your weight - you\'re obviously going to weigh less after you\'ve just gotten done sweating out a bunch of water. In my experience, I can sweat out 1-2 lbs of water (maybe even more) during a super-intense workout (1+ hours), yours may vary, but that IS a significant amount of weight just from sweating. Your body will replenish it when you have that post-workout \"oh-my-god-I\'m-dying-of-thirst\" water guzzle, so this is an even more temporary fluctuation than the others, but it is a weight fluctuation just the same.
Food Weighs Something -
This one\'s quick, easy and obvious - the food you eat weighs something. If you weigh yourself before you eat in the morning you will weigh less than if you weighed yourself after eating. Every time. There is no food out there that makes you lighter after you eat it (and if there is, tell me!).
And this leaves me with my favorite point to make, and the one that, I think, really brings this whole article together:
MUSCLE WEIGHS MORE THAN FAT -
No, this is not just some kind of corny line - volume-wise, muscle weighs more than fat. Think of it like a pound of feathers and a pound of gold - it\'s gonna take a super-huge pile of feathers to weigh a pound - that pile is going to take up a lot of space. The same weight of gold is small, sleek and in a tight tiny package. Same goes for muscle and fat. Fat is less dense than muscle, thus 5 lbs of fat takes up a lot more real estate than muscle.
Let\'s put it another way that\'s easier to understand:
Starting to get the picture?
Muscle is tighter and denser than fat - same weight, smaller package. If the scale doesn\'t move, or barely moves, it\'s likely because you\'re building muscle while at the same time burning fat. The more muscle you have in your body the more calories you\'ll burn - your body has to burn calories to feed all the muscle on your body. That\'s a good thing. Don\'t be afraid of building muscle.
No. Not necessarily. Wasn\'t the goal to burn fat? Get healthy? Get fit? Yes, you\'ll lose some weight, but it\'s going to come to a point where you stop losing weight so rapidly. You might even stay the same for a while. This could be a true plateau or it could just be some muscle gain (I\'ll cover true plateaus in another article), but either one can be overcome. I lost 107 lbs so far - it did not steadily come off 5 - 10 lbs per week. There were weeks I didn\'t lose weight. There were weeks I GAINED a little. You have to think LONG TERM with your weight-loss and fitness goals. Rome wasn\'t built in a day, and neither was your body. Be confident in what you\'re doing and believe in yourself. If you get so frustrated that you want to smash the scale and throw it out the window...well...I\'ll pretend I didn\'t see you do it.
So, what? I can\'t trust The Scale?
Like I said - The Scale will ALWAYS tell you exactly what you weigh...at that moment...with no regard for muscle vs. fat, hydration, stress, etc. Weigh yourself at your own risk. Don\'t weigh yourself more than once a week - definitely not daily. The number The Scale tells you is NOT the only number in the world that matters. Trust other measurement methods. How do you FEEL? How do you LOOK? Are your clothes fitting looser? Can you tighten your belt more? Do you see more muscle definition when you flex? Has your body fat % gone down? Don\'t let the number The Scale tells you skew the image you see in the mirror.
When you start a program and take your \"before\" pictures, whip out a measuring tape and get your measurements - neck, chest, waist, hips, thighs, biceps, calves, etc. You\'ll be glad you did, because THOSE are the measurements that count. If those are changing in a positive direction, the weight will follow. Believe in yourself and stay positive - don\'t let The Scale make you think you\'re failing.
','Why Workouts Fail #2 - The Scale','','inherit','closed','closed','','125-revision-v1','','','2017-01-14 08:50:55','2017-01-14 13:50:55','',125,'http://sothisisfitness.com/2017/01/125-revision-v1.html',0,'revision','',0),(609,1,'2017-01-14 08:51:37','2017-01-14 13:51:37','So, two weeks from this very moment (at least, the very moment I\'m typing this) the gun will go off and the 41st running of the Falmouth Road Race will begin. 10 minutes later the 5th corral will be allowed to start and off I\'ll go. A few minutes later, the 6th corral and off goes my fiancee Megan.
Holy. Crap.
This is what we\'ve been working up to since March (whether we knew it or not) when we went for that first run.
That\'s great Darrell, but what if I don\'t know what the Falmouth Road Race is?
The Falmouth Road Race (which is kind of a big deal) is a 7.4 mile road race from Woods Hole to Falmouth Heights. The course goes by Nobska Lighthouse, along some scenic roads, along Surf Drive (and its beaches), along the beach at Falmouth Heights, all the way around Grand Ave. down to the finish line in front of the British Beer Company. They cap the total number of race participants somewhere around 12,500, and they have elite runners from around the world fly in to run this thing.
And then there\'s us.
***UPDATE***
So I took a break in writing this post to actually go run the course with Megan. Boy am I glad I did. We learned a lot about the course and we\'re definitely better prepared.
OK, so...why are you two running this?
I\'m running as a part of Team Lanzoni. That\'s the 99 Restaurants team. Team Lanzoni is a part of Dana-Farber Cancer Institute running programs. That means that I\'m running to raise money for Dana-Farber Cancer Institute.
Why?
My Grandfather - Peter Scuteri. A loving husband and father, retired Malden police officer and pilot of the Malden PD K-9 program, Freemason, Shriner, and all-around hero. He passed away from cancer last July. The short story is, during his battle with cancer, he received care from Dana-Farber Cancer Institute in Boston. Dana-Farber helped my grandfather in his battle, and I wanted to use a run to raise money for them so someone else could have a fighting chance too. My other reasons for running, yes - even my new-found health and fitness, pale in comparison to this reason.
What about Megan?
My fiancee Megan is running the race for a different reason. Megan\'s brother - Chris Boselli - passed away last summer from complications with heart surgery. He was 27 years old. His passing rocked her family in a way I can\'t even properly describe to you. Her family set up a memorial scholarship fund in his name to honor him by helping others who share his love of theatre and the arts. Originally, Megan had been trying to run the Falmouth Road Race on a team to raise money for this scholarship fund. UNFORTUNATELY, the team was not selected in the lottery.
She still wanted to run the race. For herself and, I think, for him.
So, long story short, she (and her sister, Kim) are running as a part of the West Falmouth Library team to raise money for them. Megan went with this because, of all the fundraising opportunities available to her, this one made the most sense. Megan always has a book on her and reads like its her job. If she couldn\'t raise money for her brother\'s memorial, being able to support a place that helps others with the same hobby/habit/problem (hah) as her is a great compromise. While I have surpassed my own fundraising goal through the help of the people at Team Lanzoni HQ, Megan has not yet achieved her fundraising goal.
This is where I\'m calling on you, faithful friends and readers.
Please visit Megan\'s personal fundraising page and consider making a donation to help her towards her $1,000 goal. As of my writing, she is at $170. There\'s a yard sale this coming weekend to raise money towards the goal, but it\'d take way more stuff to sell than we have in order to achieve that.
Please consider helping and contributing to a great cause. Megan has until August 6th to raise the money she needs - I have a few weeks after that. It would mean a lot to me if you could help her out.
That said - the training continues. Two weeks from this moment the two of us will be celebrating a great achievement and looking forward towards the next. It\'s all about the journey.','Our First REAL Challenge - Falmouth Road Race','','inherit','closed','closed','','124-revision-v1','','','2017-01-14 08:51:37','2017-01-14 13:51:37','',124,'http://sothisisfitness.com/2017/01/124-revision-v1.html',0,'revision','',0),(610,1,'2017-01-14 09:09:53','2017-01-14 14:09:53','I lost 107 lbs. I trained for 140 miles. I raised $2,520 for Dana-Farber Cancer Institute (so far). I spent one year of my life turning around my health and fitness. I re-learned how to think about nutrition and what I put in my mouth. I got in tune with my body. I gave it my all. And then I ran...
All I can say is...wow. What an experience! No wonder so many people want to run the Falmouth Road Race! I had heard that it was the second most popular race in New England, the most desirable race in the country, etc...but I had no idea what an incredible
experience it would be! As you can see from the Runkeeper screenshot above (check out my Runkeeper profile and road race activity), I got the time I was shooting for! Runkeeper reported 1:10:13 and my \"unofficial\" chip time was 1:10:04.
For the non-runners out there - there are two different \"times\" many timed races will report - \"Gun Time\" and \"Chip Time\" (sometimes called \"Net Time\"). Gun Time is
the time from when the gun goes off and the race starts to when you cross the finish line. Chip Time (or Net Time) is the time from when you actually cross the starting line to when you cross the finish. You may think these times would be the same, but if you\'re in a large race you might actually cross the starting line one, two, five or even ten+ minutes after the gun goes off. Yesterday in the Falmouth Road Race I didn\'t cross the starting line until more than 20 minutes after the gun went off. They call it \"Chip Time\" because it\'s the time when your timing chip crosses the start and finish. They call it \"Net Time\" because it\'s the gun time minus the time it takes for you to get to the starting line (in this case, \"Net\" is a math term).
In terms of performance and results - Yes, I got the time I wanted. I was pretty steady in my pace and stayed under 9:46 per mile the entire race. Once I got up the big hill in Falmouth Heights (the last challenge where lots of runners drop) I turned it on and zipped to the end on a mission. I felt great, due I\'m sure in part to a number of things including proper sleep the night before, being hydrated, good pre-race nutrition, my intra-workout drink during the race and a clear head with a positive attitude. Know what helped? It was like I was the only person out there. Nobody else mattered. I was doing my thing and the other 12,799 people were just...there. People zipped ahead of me early on and I smiled to myself thinking \"I\'ll see you around mile 5\" and I passed people walking from mile 3 onward thinking \"I was you during the Finish at the 50 10K\". I learned a lot and it paid off!
There are two things I want to put out there for those of you who don\'t know: 1. I ran this race as a part of Team Lanzoni - the 99 Restaurants team. Team Lanzoni is a part of the Dana-Farber Cancer Institute running program. 2. I am a Freemason, and so was my grandfather Peter. What do these two things have in common?
Last July my grandfather passed away. During his battle with cancer, he was taken care of in the Dana-Farber center at Faulkner in Boston. They took great care of him, were incredibly compassionate, and were there for my family when we needed them. They took the time to make sure they did everything they could and to make sure we were OK when we ran out of options. I wanted to be able to do something for them - help to give someone else a fighting chance. I ran this race for him, and I carried him with me the whole 7.4 miles (or maybe it was him that carried me).
Speaking of Team Lanzoni...
One of the guys in corral 5 with me was an interesting character. His name is Eric Parent, otherwise known as TheSmoothBear...
This guy is a part of Team Lanzoni too. He\'s got a vlog (video blog, check it out here) where (among other things) he chronicles his running thing. I checked out some of his videos and he\'s pretty entertaining. In one of his videos RFTF: Orange Is The New Black he literally talks about the Netflix show OITNB while running. I mean, I know some runners can just have a conversation like its no big deal while they cruise along, but I guess I was kind of expecting that from those toothpicks in running shoes...TheSmoothBear (no offense buddy) is a big dude, not your typical running toothpick, so I was surprised. I know I sure as hell can\'t have a conversation like that while running, so kudos to you on that! As far as content - he just kinda tells it like it is, which I like. It\'s always good to see a big guy (read beasty, not fat) rockin\' out in fitness world, so more kudos to you on that! Keep on keepin\' on. Hopefully I see this guy again in next year\'s Falmouth Road Race. Be sure to check out his vlog and his Facebook - let him know Darrell sent you from \"So THIS Is Fitness...\"!
But Perhaps The Best Part Of Yesterday...
We may not have run next to each other, but being out there with my fiancee Megan was great! She\'s been right there next to me since day 1 of P90X when this whole thing started, and it was a great feeling to be out there with her for our biggest challenge yet. I\'m so proud of her and how far she\'s come. Despite knee issues (and no uber-knee brace like I have) and a history of debilitating cramps every time we run she achieved her best pace to date and smashed the time she expected to get, coming in at 1:21:48. Sounds like she plans on being a part of Team Lanzoni with me next year for this race, and in the more immediate future...hopefully she\'ll be a part of my next undertaking...more on that soon.
Oh, By The Way:
My Playlist did me a lot of good. I find it ironic that Chelsea Dagger never came on through the whole run, but I did have Lift Me Up on for that last hill climb in Falmouth Heights, and let me tell you it felt pretty badass climbing that hill and flying to the finish rockin\' out to that.
So, Overall?
The Falmouth Road Race was an incredible experience, I performed better than I could\'ve expected, felt great and I\'m looking forward to next year where hopefully I\'ll get a lower number and a better corral.
Just think - if I can do this, anyone can do it. Get out there and get to it.','And Then I Ran... | Falmouth Road Race','','inherit','closed','closed','','118-revision-v1','','','2017-01-14 09:09:53','2017-01-14 14:09:53','',118,'http://sothisisfitness.com/2017/01/118-revision-v1.html',0,'revision','',0),(611,1,'2017-01-14 09:10:38','2017-01-14 14:10:38','That\'s right. The Falmouth Road Race is over, I finished in 01:10:04, raised (so far) $2,520.00 and feel on top of the world! So what do I do? I go and register for an even bigger race. Because 7.4 miles wasn\'t enough...let\'s go for 13.1. This is the official announcement -
I am officially registered for the Cape Cod Marathon Half.
But Wait...It Gets Better - I\'m Sponsored!
Yeah, that\'s right...I have a sponsor for my race entry! How \'bout that, huh? Look at me getting all legitimate up in here. So who would sponsor me?
SportClips in Falmouth. Yes, I actually get my hair cut there. For those who don\'t know, SportClips is a sports-themed men\'s \"haircut place\". I don\'t want to call it a barber shop, because it\'s not, and I don\'t want to call it a hair salon because that\'s not manly enough. It\'s kind of like a little man-spa. Seriously! There\'s tv\'s everywhere with sports on - in the waiting area and at each \"haircutter\"\'s chair. It\'s pretty sweet. The reason I call it a \"man-spa\"? They have this thing called the \"MVP\". It\'s 5 bucks extra and basically its like they bring back the old school barbershop thing and mix it with something...new? After your haircut you go back to \"the showers\" and get a hot towel, scalp massage / shampoo, another hot towel, facial massage - its pretty sweet. Worth the 5 bucks each month I go. If you\'re in Falmouth, check them out (they\'re next to Michael\'s and Wal-Mart). If you\'re not in Falmouth, find one. I used to go to Procuts or Supercutsand this place blows them out of the water. No offense if you work there (I\'m sure you don\'t suck) but now I don\'t have to worry about hoping I win the \"haircutter\" lottery so I don\'t look like I lost a fight with a lawnmower. Some just people shouldn\'t cut hair...
Anyway - about this race!
Image from www.capecodmarathon.com
Just so you know (in case you don\'t) - a marathon is 26.2 miles, and a half-marathon is, you guessed it - 13.1 miles. Ever see a sticker on someone\'s car that says 26.2 or 13.1? They ran one. There are many marathons throughout the country, with the Boston Marathon and the ING New York marathon being two that are both popular and nearby. The Cape Cod Marathon is put on by the Falmouth Track Club and has been around for a while - this is the 36th running. This year\'s half-marathon is only the third one they\'ve had, and it\'s very popular. They limit entry to 1,200 runners and from what I\'ve seen, it has filled up (early) both years they\'ve held it. The course looks great, and part of it is actually along the Falmouth Road Race course, so there\'ll be some familiar ground there. And it\'s right in town! How convenient for me!
Didn\'t you just start running at the end of March? You\'re gonna double your top distance again in 75 days?
Well...yeah! Why not? Part of how I\'ve come so far is that I\'m constantly challenging myself, pushing and testing my limits. I don\'t know what my limit is and, frankly, I don\'t believe there IS a limit. There is only constant improvement. Impossible is nothing. In April I considered it an accomplishment that I made it 3 miles without stopping...now I can go 7 without stopping. By October, I\'m sure I can go further, and I have no doubt I can not only finish the half-marathon, but achieve a time I can be proud of. A while ago I said one of my goals was to run the Boston Marathon 2015...and I meant it.
And It\'s For A Good Cause, Too!
Image from www.jimmyv.org
I felt great being a part of Team Lanzoni and helping to do something incredible and raise so much money for Dana-Farber! I want to do it again - this time for the V Foundation for Cancer Research. The V Foundation is the official philanthropy of my college fraternity - The Delta Chi Fraternity, Inc. I plan to raise and donate money to The V Foundation on behalf of The Boston Area Alumni Chapter of Delta Chi (of which I am President). We\'ll see if I can get a team of Delta Chi Brothers and friends together to do this thing (before the half marathon fills up!). I\'m going to have to get creative to do this since I don\'t have those sweet raffle tickets Team Lanzoni gave us, but I\'m sure with the help of the Boston Alumni Chapter and my friends and family I can come up with some great ways to raise money! I\'ll be sure to let everyone know when the fundraising begins!
So Now It\'s Time To Start Training Again
I feel good about this. I had such an incredible time at the Falmouth Road Race, and I feel like I can officially call myself a runner. So what am I gonna do? Keep Running. Keep on doing it. Keep on seeing how far I can go, how fast I can get there, how strong I can get, how much I can improve myself. The alternative is to get stagnant or maybe even lose everything I\'ve worked for, and honestly that\'s not an option. I didn\'t get through My Transformation by deciding I had reached the mountaintop - I got where I have by continuing on. So, you know where I\'m at...the question is: what are you gonna do? ','On To The Next One - 13.1','','inherit','closed','closed','','117-revision-v1','','','2017-01-14 09:10:38','2017-01-14 14:10:38','',117,'http://sothisisfitness.com/2017/01/117-revision-v1.html',0,'revision','',0),(612,1,'2017-01-14 09:11:06','2017-01-14 14:11:06','That\'s right. The Falmouth Road Race is over, I finished in 01:10:04, raised (so far) $2,520.00 and feel on top of the world! So what do I do? I go and register for an even bigger race. Because 7.4 miles wasn\'t enough...let\'s go for 13.1. This is the official announcement -
I am officially registered for the Cape Cod Marathon Half.
But Wait...It Gets Better - I\'m Sponsored!
Yeah, that\'s right...I have a sponsor for my race entry! How \'bout that, huh? Look at me getting all legitimate up in here. So who would sponsor me?
SportClips in Falmouth. Yes, I actually get my hair cut there. For those who don\'t know, SportClips is a sports-themed men\'s \"haircut place\". I don\'t want to call it a barber shop, because it\'s not, and I don\'t want to call it a hair salon because that\'s not manly enough. It\'s kind of like a little man-spa. Seriously! There\'s tv\'s everywhere with sports on - in the waiting area and at each \"haircutter\"\'s chair. It\'s pretty sweet. The reason I call it a \"man-spa\"? They have this thing called the \"MVP\". It\'s 5 bucks extra and basically its like they bring back the old school barbershop thing and mix it with something...new? After your haircut you go back to \"the showers\" and get a hot towel, scalp massage / shampoo, another hot towel, facial massage - its pretty sweet. Worth the 5 bucks each month I go. If you\'re in Falmouth, check them out (they\'re next to Michael\'s and Wal-Mart). If you\'re not in Falmouth, find one. I used to go to Procuts or Supercutsand this place blows them out of the water. No offense if you work there (I\'m sure you don\'t suck) but now I don\'t have to worry about hoping I win the \"haircutter\" lottery so I don\'t look like I lost a fight with a lawnmower. Some just people shouldn\'t cut hair...
Anyway - about this race!
Image from www.capecodmarathon.com
Just so you know (in case you don\'t) - a marathon is 26.2 miles, and a half-marathon is, you guessed it - 13.1 miles. Ever see a sticker on someone\'s car that says 26.2 or 13.1? They ran one. There are many marathons throughout the country, with the Boston Marathon and the ING New York marathon being two that are both popular and nearby. The Cape Cod Marathon is put on by the Falmouth Track Club and has been around for a while - this is the 36th running. This year\'s half-marathon is only the third one they\'ve had, and it\'s very popular. They limit entry to 1,200 runners and from what I\'ve seen, it has filled up (early) both years they\'ve held it. The course looks great, and part of it is actually along the Falmouth Road Race course, so there\'ll be some familiar ground there. And it\'s right in town! How convenient for me!
Didn\'t you just start running at the end of March? You\'re gonna double your top distance again in 75 days?
Well...yeah! Why not? Part of how I\'ve come so far is that I\'m constantly challenging myself, pushing and testing my limits. I don\'t know what my limit is and, frankly, I don\'t believe there IS a limit. There is only constant improvement. Impossible is nothing. In April I considered it an accomplishment that I made it 3 miles without stopping...now I can go 7 without stopping. By October, I\'m sure I can go further, and I have no doubt I can not only finish the half-marathon, but achieve a time I can be proud of. A while ago I said one of my goals was to run the Boston Marathon 2015...and I meant it.
And It\'s For A Good Cause, Too!
Image from www.jimmyv.org
I felt great being a part of Team Lanzoni and helping to do something incredible and raise so much money for Dana-Farber! I want to do it again - this time for the V Foundation for Cancer Research. The V Foundation is the official philanthropy of my college fraternity - The Delta Chi Fraternity, Inc. I plan to raise and donate money to The V Foundation on behalf of The Boston Area Alumni Chapter of Delta Chi (of which I am President). We\'ll see if I can get a team of Delta Chi Brothers and friends together to do this thing (before the half marathon fills up!). I\'m going to have to get creative to do this since I don\'t have those sweet raffle tickets Team Lanzoni gave us, but I\'m sure with the help of the Boston Alumni Chapter and my friends and family I can come up with some great ways to raise money! I\'ll be sure to let everyone know when the fundraising begins!
So Now It\'s Time To Start Training Again
I feel good about this. I had such an incredible time at the Falmouth Road Race, and I feel like I can officially call myself a runner. So what am I gonna do? Keep Running. Keep on doing it. Keep on seeing how far I can go, how fast I can get there, how strong I can get, how much I can improve myself. The alternative is to get stagnant or maybe even lose everything I\'ve worked for, and honestly that\'s not an option. I didn\'t get through My Transformation by deciding I had reached the mountaintop - I got where I have by continuing on. So, you know where I\'m at...the question is: what are you gonna do? ','On To The Next One - 13.1','','inherit','closed','closed','','117-revision-v1','','','2017-01-14 09:11:06','2017-01-14 14:11:06','',117,'http://sothisisfitness.com/2017/01/117-revision-v1.html',0,'revision','',0),(613,1,'2017-01-14 09:12:38','2017-01-14 14:12:38','
I thought I was pretty original with this one, but apparently some scientists thought they were clever too...so I guess I have to be specific in my title. I\'m sure you\'re all familiar with the story of Goldilocks, right? Goldilocks and the three bears, three of everything, one was always too cold/little, one was too hot/big, and one was just right? Yeah...today, think of us - the American People, as Goldilocks. Forewarning - this is, to some degree, going to piggyback off of America The Fat, so having read that might help you understand where I\'m coming from with some of this.
The problem we face in our society and our culture today is - we can\'t find \"just right\" like Goldilocks did.
That\'s not necessarily all our fault either...we aren\'t generally encouraged to find \"just right\". Instead, we\'re told to pursue \"too small\" or \"too big\".
Look at the media, at TV, at movies, at society in general...everything we see either encourages us to be (what I consider) too skinny or tells us that being fat is OK. The examples of \"fat being OK\" are glaringly obvious and easy to see (my opinion) as its thrown in our faces to make those who are fat feel better, but the \"too skinny\" message is a little more subliminal than that, so let\'s tackle that first.
What is too skinny?
I assume its easy to understand what \"too big\" means, and I\'m sure many of you can visualize it...but what about \"too skinny\"? What, exactly, constitutes \"too skinny\"? \"Too skinny\" is a stick figure. \"Too skinny\" has no muscle definition and looks like you\'d blow away in a strong breeze. When I think \"too skinny\", I think of people doing whatever they can to lose weight, be \"thin\", and look as tiny as they can. Guess what weighs a lot? Muscle. The \"diets\" many people do in order to lose weight and achieve \"too skinny\" don\'t just make you burn fat, they also force your body to break down muscle as well. That\'s not healthy! If your body is at a point where it has to break down muscle, it means it is malnourished and not getting enough nutrients and fuel! Here\'s my prime example:
Giuliana Rancic. Those of you who watch E!, any kind of gossip news, the TV Guide channel or any kind of red carpet anything have seen this woman. So what\'s my issue with Giuliana?
Img Credit - Fame
Well, for one, she\'s a perfect example of the kind of body being shown by Hollywood to women as ideal, and let\'s be honest - what we see on TV, especially those sorts of programs, is meant to be our model for ourselves. We\'re taught to idolize the famous, envy the rich and powerful, and do what we can to be more like them. That said, look at some of the celebrities we\'re either told or supposed to imply are the standard of \"attractive\" that we should be - Giuliana being one (who, by the way, started her own \"fitness\" website to \"help\" others get in the \"perfect shape\"...). Keira Knightley is another one - Pirates of the Caribbean anyone? It\'s tough to find if you go out searching for it, but its there and its sneaky. I had to think about it for a minute, but then I looked at some pictures of Megan Fox from Transformers, and I can\'t decide without watching the movie again, but from pictures I can see online, she definitely rides the line. What was the big reaction to her in that movie though? Sexy. The problem with things like that is, while she may not actually be \"too skinny\", women, especially teenage girls and women in their early 20\'s, want to be that skinny, so they become \"too skinny\" as a result.
I will say - while this IS still a problem, its becoming less of a problem as we begin to demonize certain celebrities and their behaviors - certain celebrities who, in addition to drug problems and bad behavior, happen to also be too skinny, so that becomes bad too. As long as there are celebrities like Giuliana who are being praised, and movies showing near-toothpicks like Megan Fox in Transformers, it will still be an issue...and frankly I don\'t foresee Hollywood casting directors changing that anytime soon.
How About \"Too Big\"?
I want to be clear here - when I say \"too big\", I\'m not talking about people who are riding the line and are somewhere close to being \"just right\"...I\'m talking about people who are clearly \"too big\". Visibly overweight. When you get winded going up a flight of stairs, you might be \"too big\". When you can\'t see your toes over your belly you might be \"too big\". When you regularly put down over half a pizza by yourself in one sitting you might be \"too big\". The worst part of \"too big\" is that this country is making it OK. Let me give some examples:
Some of you may be familiar with this popular recording artist - Adele. She\'s a well-known big girl and I\'ve actually read a quote from her saying she\'s not concerned about weight and being skinny - she never plans to lose weight. She basically said she could be a house but as long as she\'s making quality albums she\'s ok with that. That is the wrong message to send. But that\'s not really what I\'m talking about: Adele\'s attitude, I feel, just implies that being overweight isn\'t something to worry about. What I\'m talking about is much worse than that. What I\'m talking about is a culture that makes it acceptable to be overweight. Teaches us that everyone is beautiful and to love your body.
Img credit - Fanpop
Let\'s get this straight - I thought Pitch Perfect was hilarious. That said, now that I think about it, I have a BIG problem with the \"Fat Amy\" character. Basically, Fat Amy is teaching people that it\'s OK to be fat, that skinny girls (or \"twig bitches\") are mean and not to be admired, and that you should love yourself and your body regardless of your size. The movie uses her size for many jokes (both physical comedy and verbal jokes) which, of course, I would expect in a comedy. However, when you couple those jokes with the message the character is sending, you kind of glorify being big like that. They\'re portraying her as a strong character because she\'s overcoming adversity and being happy with herself. I can\'t agree with that. We shouldn\'t be teaching people that maintaining an unhealthy body fat percentage is ok. It creates health problems! High body fat percentage puts stress on your body in so many ways, it puts you at risk for heart disease, diabetes and more...why are we telling people that\'s OK?
I\'m gonna get up on my soapbox for a minute - this is going to be a long paragraph.
Your doctor should be telling you what a healthy range is and helping you figure out a plan to get healthy. Your doctor should also be describing all the health risks associated with being overweight. One of my faithful readers and members of the \"So Fit\" Family messaged me a link a short while ago and I have to tell you it got me so fired up I wanted to pop. There are, apparently, doctors out there who are telling people that it\'s OK to be fat, that aren\'t making an issue of it, that aren\'t weighing you when you come in for a visit and tell you not to worry about losing weight. I don\'t even know where to begin with this.
First off, a clarification - not all of the doctors on this list are internal medicine - there is a wide variety. There are internal medicine, family medicine, naturopathic, OB/GYN, midwifery, psychologists, therapists, gastroenterologists, etc etc. What bothers me is that these are doctors making it OK. If nobody else in the universe tells you the health risks of being overweight and urges you to \"get healthy\", your doctor should. Frankly I think it\'s irresponsible and a violation of the Hippocratic Oath to tell people it\'s OK and to tell them they don\'t need to worry about their weight or think about losing any. When someone walks in your office door and is 400 LBS...you offer them help, not a mozzarella stick (there is no tall person alive tall enough for 400 lbs to be healthy...please correct me if I\'m wrong). Now, don\'t bite my head off here - I understand that many people don\'t go to the doctor because they\'re embarrassed about their weight and don\'t want to weigh in, yes I do believe these people should be able to see a doctor without having to be ashamed...but if you feel ashamed because your doctor is telling you about the health risks you\'re currently facing...shouldn\'t that be a hint that you\'re not happy and it\'s time to do something about it? If the doctor is being a jerk about it and is intentionally making you feel ashamed about it, that\'s another thing entirely and I don\'t condone that, but what we have out there is the exact opposite - doctors making you feel good about being overweight! That\'s something that needs to stop. Another part that gets me fired up is: some of those doctors out there who are psychologists or therapists are basically preying on those who are overweight. These doctors get the overweight to come in under the auspices of caring about them and not making their weight an issue. That\'s deceptive and dirty. Ok...off my soapbox...
Add on to all of those things we just talked about the general culture of \"love your body\" \"it\'s OK to be big\" and \"be happy\" that these promote and what you have is a nation of overweight people who are empowered to pick up that chicken wing and chow down because y\'know what...I\'m OK with this and it\'s OK to be big! Add in \"The I Don\'t Feel Like It Syndrome\" and you have a recipie for disaster.
Y\'know...let me tell you...I was Mr. I\'m-Big-I\'m-Not-Ashamed for a while but y\'know what...when I stopped fooling myself and lying to myself...I admitted that I really wasnt\' happy. That\'s when My Story and My Transformation began. Don\'t forget...I was a pretty big guy...so on a lot of this, I\'m speaking from experience. I may have seemed happy or tried to be happy, but I really wasn\'t. It was the biggest thing dragging me down in my life.
So What Is \"Just Right\"?
Do we really know what \"just right\" is? We\'re pulled in two directions so much that many people don\'t actually find the way to \"just right\" or the tools to figure out what exactly that is. Where\'s the happy medium between \"too big\" and \"too skinny\"? Well, many would say to follow a \"body mass index\" (BMI) chart...but I\'m not sure I agree with that. BMI charts follow age and height to find what your ideal weight range is. The government website where I found a BMI chart DID make a point to say that it is inaccurate for those with an athletic or muscular build, or for those who are older or who have lost muscle weight. Not everyone who is 24 and 5\'8\" should weight the same...some are lean builds and some are athletic. So BMI Chart is out. My vote is to use the Jackson & Pollock chart.
These charts, I think, hit the nail on the head. They go by age and gender, and there is a range! Lean, Ideal, Average, and Above Average. I\'m gonna go ahead and say that, since this IS \"America The Fat\" that \"average\" is probably \"slightly overweight\" and \"above average\" is probably \"too big\". I\'m not sure where I fall right now because I can\'t for the life of me figure out how much pressure to use when I use my body-fat measuring calipers. I\'ll go more in-depth on this in a later article, but the basics here are: women have higher acceptable body fat %\'s than men because they have more need of it in their bodies. These charts use age because as you get older, you naturally have / need more fat in your body. Like I said, this is a really REALLY basic explanation but the gist here is, I think this is the chart to follow. Ask your doctor to help you figure out your body fat percentage and go from there. This is also good for those building muscle as it allows you to account for muscle in your body - notice this chart doesn\'t use weight as a measurement! Imagine that...weight itself isn\'t everything. I feel like I\'ve heard that somewhere before...
\"Just Right\" is different for everyone. Some of you might want to fall into the \"ideal\" category, some of you might want to be a little more in the \"lean\" category. Just make sure if you\'re gonna go down the \"lean\" road you have some muscle in there...don\'t go down the \"lean\" road in such a way that you become \"too skinny\". I don\'t want to sound like I\'m putting down the \"love yourself\" idea, but you should be able to love yourself and be healthy too! It\'s all well and good that people want others to be happy, but there\'s nothing wrong with being fit and healthy as a means to be happy . All too often the \"fit\" people are demonized as the jerks, the evil ones, the people putting me down for being fat. The sad truth is, there are \"fit\" people out there who DO actually do that. So my advice to you is - Offer help, not hate. Part of why this whole \"love yourself, fat is OK\" thing is out there is because of \"the jerks at the gym\". Let\'s try to turn that image around, ok? Otherwise Goldilocks is never going to find \"just right\" and we\'ll end up like the humans in Wall-E. Nobody wants that.
','The Goldilocks Problem - Body Image','','inherit','closed','closed','','113-revision-v1','','','2017-01-14 09:12:38','2017-01-14 14:12:38','',113,'http://sothisisfitness.com/2017/01/113-revision-v1.html',0,'revision','',0),(614,1,'2017-01-14 09:12:38','2017-01-14 14:12:38','Let\'s have a little talk about -Haters-.
We all know what haters are. We all probably know some haters too. Odds are, many of you out there might even have haters of your very own! I\'ll go ahead and say that 90% or more of the haters out there are the people I\'m talking about in this post. Up to 10% might have a legitimate reason for hating...maybe. For the purposes of this article, let\'s assume we\'re talking about the 90% that I\'m about to describe.
Ultimately, I have to say...I don\'t hate haters. If you think about it the way I do...you can\'t help but love them just because of their very nature. Haters are important! Just not for the reason they wish they were. On this Motivational Monday morning, I think its time to talk about the haters.
What drives a hater? What do Haters...hate? Why?
So, before we go on...you might be wondering what exactly I mean by \"hate\". What does it mean to be \"hated on\"? How does someone \"hate on\" you?
Think back to elementary school, middle school...yes even high school. The haters will make fun of you. The haters will belittle you and your achievements. The haters will try to recruit others to their side to make you feel like you\'re all alone. The haters will bully you and badmouth you. Haters will spread rumors about you. They\'ll try to make you feel like everything you\'re doing doesn\'t matter and no matter what you do, in the end you\'re just a loser wasting their time.
If you\'ve seen people getting \"hated on\", you\'ve probably wondered what that person did to \"deserve it\". If you\'re getting \"hated on\" yourself, its probably bothering you that you don\'t know why! I\'m going to make this REALLY simple:
Haters Hate Your Success
Yes. It really is that simple. Haters are bitter. Haters are jealous. Haters see in you a reflection of everything they wish they were. Haters want to be able to achieve what you have achieved. Have you lost weight recently? Your hater feels fat. Have you run a race? Your hater wishes they could run. Your hater DID run that race? You got a better time than them. I\'m sure you get the point.
I know this seems really childish and like something that belongs in grade school...but it\'s the unfortunate truth. Rather than celebrate your successes with you the haters try to wash it away and put you down. Rather than try to improve themselves and work on their shortcomings, they focus their energy on bringing. you. down.
But why?
Because the haters can\'t be bothered to do the work.
Haters are often people who suffer from things like \"The I Don\'t Feel Like It Syndrome\". Maybe The Fear Monster has them in it\'s grasp. Maybe they\'ve got a Napoleon Complex or The Scale discouraged them so badly they just can\'t bring themselves to try anymore. Maybe they\'re lost in \"America The Fat\". Or perhaps they just can\'t drum up the motivation to get it done. Whatever the reason...SOMETHING is keeping the haters from getting what they want and being happy, and it\'s everything that YOU have managed to work past to reach your successes and keep on going. That makes your haters very mad. It frustrates them. People often get angry or begin to hate what frustrates them or what they can\'t understand. So since the hater can\'t get past whatever it is stopping them...the mindset becomes toxic.
If the hater can\'t have success, neither can you!
THAT, in a nutshell, is why haters hate. If the hater can\'t be happy...if the hater can\'t lose weight...if the hater can\'t run a race, get an A+, get a girlfriend, get a promotion...neither should you. They hate seeing you get what they want. That\'s why they hate on you and try to bring you down - they\'re trying to make you quit. But this is why I love haters.
Haters let you know you\'re doing a good job
Honestly, the more hate I\'m catching...the harder my haters are hating, the better I must be doing. If they\'re hating on me that much harder then I must be making that much greater of an achievement. THAT is why I said haters are so important - haters are your success meter! Don\'t let them drag you down or discourage you - rather, let your haters be encouragement to go harder. See how much you can make the haters hate you. I\'d like to hope that eventually they\'ll either give up hating or start backing you, but it could very well be the case that they just can\'t get past whatever their own problem is...and they\'ll just keep on hating. So what. Let them hate. Just remember what it means.
By continuing to do what you\'re doing you\'re sending a message to your haters:
Your Opinion Does Not Matter.
Your continued success and your positive attitude lets the haters know that they are powerless to stop you. In the end, you should probably take pity on your haters - they wish they could do what you\'re doing but they can\'t beat their own roadblocks. They can\'t plow through like you have and get down the road to success.
Sucks to suck.
So next time someone starts hating on you or trying to bring you down...just smile at them, walk away, and know that you are what someone else wishes they could be. Don\'t let the haters get you down or stop you - let them push you and encourage you to keep achieving new heights. Don\'t be afraid to post those before & after pictures. Don\'t be afraid to talk about how you got where you are.
Don\'t be afraid to keep becoming a better you. \"Haters gonna hate\".
Let \'em. ','Haters','','inherit','closed','closed','','107-revision-v1','','','2017-01-14 09:12:38','2017-01-14 14:12:38','',107,'http://sothisisfitness.com/2017/01/107-revision-v1.html',0,'revision','',0),(618,1,'2017-01-14 09:21:25','2017-01-14 14:21:25','Yesterday I talked about how MOCEAN Cape Cod went above and beyond in their sponsorship and helped me get into a second race. Today, I have more news on the same topic....two more runs have been added to the calendar!\r\n\r\nPeople are really responding to this campaign I\'m putting forth. The more people and businesses I talk to, the more people want to back me and help me do this thing. It\'s great to have support in an endeavor such as this, and it\'s nice to know there\'s people out there that care about people getting healthy as much as I do. As far as I\'m concerned, being able to raise money for charity while doing all that is icing on the cake.\r\n\r\nSO, two more runs in preparation for the half-marathon. What are they? And who\'s backing me to run them? I\'m being backed by Flex Appeal Sports Nutrition in Burlington, MA.\r\nThey\'re a hidden gem in Burlington, MA. I actually never even knew they were there until last week. We had just left the Used Book Superstore and took a wrong turn...Megan spotted them in the plaza I was using to turn around. We decided to take a look and were greeted by a fully stocked little store. They\'ve got everything broken down on the shelves by category (and labeled), and they\'ve got a good selection of protein, bars, cookies, etc. I was listening to the clerk talking to people about different things and he was incredibly knowledgable, and my favorite part - they don\'t make commission there. I CANNOT overstate the importance of that. Employees of big chain nutrition stores, like GNC, make commission on certain products. Of course, they\'re going to want to sell those products, so the opinions and advice they give you is skewed...and frankly I feel like I can never trust an employee\'s advice when I go into one of those stores. Smaller, local stores like Flex Appeal...with NO COMMISSION, are great. I know I\'m getting an honest recommendation. If you\'re in the Burlington area (or anywhere close) check them out (282 Cambridge St.)! I\'m pretty sure they\'ve got a store in Medford too. You can check them out online at www.flexappealsportsnutrition.com\r\n\r\nSo what about these races you mentioned?\r\n\r\nI know, I went on for a minute there...but I think it\'s important to recognize and thank the people that help you along the journey. SO - these races they backed me for...there\'s TWO of them! I\'ll go in chronological order:\r\n\r\n\r\n9/22/13 - Tavern to Tavern 5K in Cambridge, MA
\r\nOh boy oh boy...this looks like a fun one!\r\n\r\n\r\nSo basically you start this race at the Tavern In Porter Square, go out, do a loop and come back to the Tavern In Porter Square. Then there\'s beer. Who doesn\'t love beer after a race? It\'s recovery carbs (that\'s my story and I\'m sticking to it). Your registration fee for this race benefits Cambridge Rindge & Latin Track and Field, so once again your entry fee is going to a good cause (isn\'t that nice?). The website says the course is flat and fast, meaning (perhaps obviously) there\'s no hills to contend with so you can turn it up and zoom along. I\'m pretty excited - this one looks like a lot of fun...and since it\'s an out-and-back course with the start/finish in the same place, if Megan doesn\'t run it with me she can be there to see me both start and finish...we don\'t have to pick! That was one of the most annoying things with the Falmouth Road Race - my parents trying to decide where they were gonna be...they wanted to see me running, but they wanted to see me finish (they ended up getting some prime real estate right near the finish line). And the other race?\r\n\r\n10/20/13 - 31st Annual Boston Firefighters\' Local 718 Memorial Road Race 10K in Dorchester, MA\r\n\r\nBoy, that was a mouthful! This one, I have to say, looks pretty awesome as well. The race is run in memory of Boston Firefighters who gave their lives in the line of duty. According to the website, the event raises money for various charities and helps fund scholarships. It also looks like they make this a pretty big event with a sizable celebration afterwards. The course is described on the site as follows: \"A 10k (6.2 miles) USATF certified course that is fast and flat, with a great ocean view, strict course security, and electronic timing with mile splits.\". Sounds good to me!\r\n\r\nBest part is, considering this race is six days before the half-marathon, it\'s at a perfect time to be my last \"long\" run beforehand! Crazy to think, though, that I don\'t consider 6 miles a \"long\" run anymore; 3 miles is short, 5 or 6 is average, and 10+ is long. Can\'t wait for 10 to be average!\r\n\r\nSo That\'s Where I\'m At For The Next Two Months\r\n\r\nI don\'t think I\'m going to be adding any more races to my calendar - I think that\'s plenty for now. Between fundraising efforts (I\'m already brainstorming events), endurance training, my regular workouts and work...I think I\'ll be plenty busy! I\'m so excited to have the opportunity to run all these races and even more excited to be able to raise money for the V Foundation as a part of running them! If you\'re going to be at any of these races, give me a shout and we can say hi at the finish!\r\n\r\nLet this serve as a lesson - with enough determination and perseverance anything is possible. The only limit is the one YOU set for yourself. ','2 Months, 4 Runs, One Great Cause','','inherit','closed','closed','','105-revision-v1','','','2017-01-14 09:21:25','2017-01-14 14:21:25','',105,'http://sothisisfitness.com/2017/01/105-revision-v1.html',0,'revision','',0),(615,1,'2017-01-14 09:19:07','2017-01-14 14:19:07','Yesterday I talked about how MOCEAN Cape Cod went above and beyond in their sponsorship and helped me get into a second race. Today, I have more news on the same topic....two more runs have been added to the calendar!
People are really responding to this campaign I\'m putting forth. The more people and businesses I talk to, the more people want to back me and help me do this thing. It\'s great to have support in an endeavor such as this, and it\'s nice to know there\'s people out there that care about people getting healthy as much as I do. As far as I\'m concerned, being able to raise money for charity while doing all that is icing on the cake.
SO, two more runs in preparation for the half-marathon. What are they? And who\'s backing me to run them?
I\'m being backed by Flex Appeal Sports Nutrition in Burlington, MA.
They\'re a hidden gem in Burlington, MA. I actually never even knew they were there until last week. We had just left the Used Book Superstore and took a wrong turn...Megan spotted them in the plaza I was using to turn around. We decided to take a look and were greeted by a fully stocked little store. They\'ve got everything broken down on the shelves by category (and labeled), and they\'ve got a good selection of protein, bars, cookies, etc. I was listening to the clerk talking to people about different things and he was incredibly knowledgable, and my favorite part - they don\'t make commission there. I CANNOT overstate the importance of that. Employees of big chain nutrition stores, like GNC, make commission on certain products. Of course, they\'re going to want to sell those products, so the opinions and advice they give you is skewed...and frankly I feel like I can never trust an employee\'s advice when I go into one of those stores. Smaller, local stores like Flex Appeal...with NO COMMISSION, are great. I know I\'m getting an honest recommendation. If you\'re in the Burlington area (or anywhere close) check them out (282 Cambridge St.)! I\'m pretty sure they\'ve got a store in Medford too. You can check them out online at www.flexappealsportsnutrition.com
So what about these races you mentioned?
I know, I went on for a minute there...but I think it\'s important to recognize and thank the people that help you along the journey. SO - these races they backed me for...there\'s TWO of them! I\'ll go in chronological order:
9/22/13 - Tavern to Tavern 5K in Cambridge, MA
Oh boy oh boy...this looks like a fun one!
So basically you start this race at the Tavern In Porter Square, go out, do a loop and come back to the Tavern In Porter Square. Then there\'s beer. Who doesn\'t love beer after a race? It\'s recovery carbs (that\'s my story and I\'m sticking to it). Your registration fee for this race benefits Cambridge Rindge & Latin Track and Field, so once again your entry fee is going to a good cause (isn\'t that nice?). The website says the course is flat and fast, meaning (perhaps obviously) there\'s no hills to contend with so you can turn it up and zoom along. I\'m pretty excited - this one looks like a lot of fun...and since it\'s an out-and-back course with the start/finish in the same place, if Megan doesn\'t run it with me she can be there to see me both start and finish...we don\'t have to pick! That was one of the most annoying things with the Falmouth Road Race - my parents trying to decide where they were gonna be...they wanted to see me running, but they wanted to see me finish (they ended up getting some prime real estate right near the finish line). And the other race?
10/20/13 - 31st Annual Boston Firefighters\' Local 718 Memorial Road Race 10K in Dorchester, MA
Boy, that was a mouthful! This one, I have to say, looks pretty awesome as well. The race is run in memory of Boston Firefighters who gave their lives in the line of duty. According to the website, the event raises money for various charities and helps fund scholarships. It also looks like they make this a pretty big event with a sizable celebration afterwards. The course is described on the site as follows: \"A 10k (6.2 miles) USATF certified course that is fast and flat, with a great ocean view, strict course security, and electronic timing with mile splits.\". Sounds good to me!
Best part is, considering this race is six days before the half-marathon, it\'s at a perfect time to be my last \"long\" run beforehand! Crazy to think, though, that I don\'t consider 6 miles a \"long\" run anymore; 3 miles is short, 5 or 6 is average, and 10+ is long. Can\'t wait for 10 to be average!
So That\'s Where I\'m At For The Next Two Months
I don\'t think I\'m going to be adding any more races to my calendar - I think that\'s plenty for now. Between fundraising efforts (I\'m already brainstorming events), endurance training, my regular workouts and work...I think I\'ll be plenty busy! I\'m so excited to have the opportunity to run all these races and even more excited to be able to raise money for the V Foundation as a part of running them! If you\'re going to be at any of these races, give me a shout and we can say hi at the finish!
Let this serve as a lesson - with enough determination and perseverance anything is possible. The only limit is the one YOU set for yourself. ','2 Months, 4 Runs, One Great Cause','','inherit','closed','closed','','105-revision-v1','','','2017-01-14 09:19:07','2017-01-14 14:19:07','',105,'http://sothisisfitness.com/2017/01/105-revision-v1.html',0,'revision','',0),(690,1,'2017-01-15 08:05:15','2017-01-15 13:05:15','I did it. It\'s all over. 13 point freaking one miles. I can\'t believe I did that! And I can\'t believe my time either! It\'s been an incredible journey up to this point, and there are many miles ahead as I continue on to the next goal.
So today, as I recover, I think I\'ll take some time to talk about the last couple of weeks - the injury worries, the Boston Firefighter\'s Memorial 10K, and the half-marathon itself! I have a lot to catch up on...bear with me!
Lesson Learned - Listen To Your Body! If It Feels Wrong...Something\'s Wrong!
So I\'ll start with the injury worries that, for a minute, I thought might knock me out of the half marathon before I even started. September 29th I went for a 10 mile run as part of my training for the half. I was wrecked for the rest of the day - limping everywhere. I ended up feeling some pain on the outside of my left knee...I\'d never felt pain there, but I thought nothing of it. I gave myself a full week of rest to recover from it. Fast-forward to the Canal Run For The Troops 10K...and things got bad. Not only was I feeling that left knee pain I\'d never felt before the 10 miler...but at 5.7 miles I was stopped dead in my tracks by debilitating right hamstring pain (right at the bottom of the hamstring). I thought it was just an immense cramp, and almost a month later I\'m still not sure what it was. I do know that I\'ve been able to stretch on the spot and run through it every time it comes up. I struggled through the last half mile of the Canal Run and finished.
At that point I hit the panic button...made appointments with my primary care doctor (not until November), a podiatrist (not until 10/31) and my physical therapist (right away). As it turns out, my work shoes were too small and caused acute plantar fasciitis, which led to I.T. Band irritation on my left side. Painful, but not nearly as bad as it could have been. I took the right steps by getting new work shoes and new insoles as soon as my foot started really hurting, but by that point the \"damage\" had been done as far as my knee was concerned. My physical therapist was able to help me identify the problem (I.T. Band) and do some work to help me get through the half-marathon. Good news is, I did it...and now I\'ll see the podiatrist to permanently resolve the plantar fascia / foot issue and be back to normal come springtime, or maybe even later this winter (frozen fivers, anyone?).
For those who didn\'t read that far - ow.
Anyway, Boston Firefighters\' Memorial 10K
This race was supposed to be my last \"big\" run before the half-marathon...and it ended up being even more important than that - it became the big test to see if I\'d actually BE ABLE to run the half. I want to start off by saying a big THANK YOU to Flex Appeal Sports Nutrition for sponsoring me for this race!
I have to say, I had a lot of fun with this race, and I learned a lot about my body, my legs, and my running. This race is apparently a big deal - lots of firefighters and military people coming out to support the cause. This was the 31st running, so they know what they\'re doing, and they had a huge level of support from countless area businesses. I ended up taking home a free year\'s subscription to New England Runner...they were literally just tossing stuff out there.
Anyway, as far as the race itself - the course was pretty flat overall. I got to run through some major highway space which was pretty cool. It\'s too bad I\'m not much of a mid-run photographer...the firefighters had their boat spraying water everywhere for runners to see as we went over a bridge and ran through the harborwalk area. That\'s ok...my Droid stays right in my TuneBelt where I like it.
Unfortunately, thanks to more walk-breaks than I would\'ve liked, I didn\'t quite get the time I wanted. I finished in 56:39, 9:08 min/mile average. 467th of 995 overall. I was hoping to break 54 minutes, and I know I can do it...but my knee/I.T. Band was an issue...oh well. There\'s always next time, and I know what I\'m capable of. Still WAY better than my first 10K!
The Cape Cod Marathon Half
This was it...the big one! I\'ve been training for this for three months! I still can\'t believe it. It was an incredible experience getting my first 13.1...I feel so accomplished! It\'s so different running a half-marathon than it is to run a 5K or 10K...much more challenging and a completely different mindset.
This race, as well as the full marathon and relay, are put on by the Falmouth Track Club. The half is a beautiful course that starts in front of the post office downtown, does a little loop in the downtown area, then goes along Surf Drive, to Woods Hole along the Shining Sea Bikeway, back to Falmouth along the first three miles of the Falmouth Road Race route, and finishes in Town Hall Square. The full/relay goes in a big loop all around Falmouth, starting in the same place and finishing downtown.
Before I launch into it...a big thanks to all my sponsors that made it possible not only for me to run, but for me to be able to afford the gear necessary to train and compete in cold weather! It was 35 degrees at the start! SportClips in Falmouth was my title sponsor and, actually, my first sponsor period! I was fortunate enough to have a lot of sponsors - please check out the Sponsors Page to see who thought I was good enough to sponsor! THANKS!
So, the race itself...first off let me just say I have never before run in such absolutely FRIGID weather! It was bone-chilling cold...and I know it\'ll get colder, so I shouldn\'t complain...
That cold weather was forgotten as I passed the first mile marker...traded my Under Armour beanie for a sweatband and kept on truckin\'. I had gone four miles before I even realized what happened! It was at that point I realized just how different the mindset is when you run different races - Your mind and your body adjust to the length of the race! 6 days prior, when I hit 4 miles I felt like I had gone so much farther...but during the half? I wasn\'t even 1/3 done...and I felt like I could keep going for days! It\'s interesting, that\'s for sure.
And it is at this point I would like to say - what a beautiful course! As we ran along Surf Drive, with the beach to our left...I was marveling at how great the scenery was. If it\'s one thing I\'m coming to realize is a treat about foot races, it\'s that it\'s about taking time to appreciate the scenery, get in touch with your body and your world, and just be. If you\'re in the market for a gorgeous road race, look into the Cape Cod Marathon Half. We turned left onto the Shining Sea Bikeway to make our way to Woods Hole, and were treated to more of the same beautiful sunrise / early morning beach views. Makes me wish I was taking pictures.
It was at this point - about 4.5 miles, I had my first problem. The right hamstring issue, that I didn\'t experience AT ALL during the Firefighters\' 10K, came back! I immediately stopped off to the side, stretched it out and kept on going. I had to do this several times between 4.5 miles and 5.5 miles (which slowed me down by a couple minutes, total), but by the time I got off the bike path and into Woods Hole I had run through it.
But now I had a new challenge...
The entirety of the CCM Half is flat...except for miles 6.5 - 9.5. Those three miles are the first three miles of the Falmouth Road Race, so there\'s rolling hills, including Nobska Lighthouse. This was the challenge not because of the hills, but because my I.T. Band is sore 100% of the time going uphill (it\'s in and out / avoidable on flat terrain and non-existent on downhills). This part of the course slowed me down by probably a minute or two...I went slower than I wanted and had to take a bit more walk-break than I wanted. I got through it though...and at mile 9 I had a feeling...
But at Mile 10 I knew - I had a real shot to break 2 hours 15 minutes! Not only that, but if my math was right...if I was able to keep up 9 minute miles, hell...just be better than 10 minute miles...I could break 2:10! At that point, nothing else mattered. I had, at that point, officially run farther than I ever had in one shot before...and nothing was going to stop me from breaking 2:10. I told myself no more walk breaks - walk when you finish. I told myself the knee and the I.T. Band weren\'t going to be a problem - I\'ve come too far to crap out now. This was my time, and I was going to nail it.
And I did.
When I started the race, the one thing I hadn\'t checked that morning was my playlist. There were about 12 songs not showing up that I had put on...and I thought nothing of it. Ironically, at Mile 13, with the .1 miles of the finish line lead-up left to go...I ran out of music. For the last .1 I had to listen to my own huffing and puffing, but I got to hear the sound of the crowd...the cheering and clapping...and I saw that LED clock...2:09:22...it was in reach! I crossed at 2:09:29. Thirteen point FREAKING one miles...accomplished. I found out that considering how serious of an accomplishment it is and how hard you have to work to be able to do it...it seems every race half-marathon or longer gives you a finisher\'s medal after crossing the finish line. Know why? Not everyone finishes. There were 1,200 people in this race...995 finished. The first picture in this article was the bib and finisher\'s medal, but I put it in again in this part too - that will not be the last finisher\'s medal I get. I\'ve got big plans for next year.
I thought calling this article \"Achievement Unlocked - 13.1\" was incredibly ironic considering this was about as far from sitting on a couch playing a video game as I could be. A year ago, I WOULD\'VE been on the couch playing a video game. Its incredible what you can achieve when you just put your mind to it. I now firmly believe, beyond a shadow of a doubt, something I said in a prior article - Given time and training, anything is possible. I don\'t care who you are, how heavy or skinny you are, what problems you have or how busy you are...if you put in some time, train, and get determined, you can do anything. So, on this Motivational Monday, think about this - if, in less than 14 months, I can go from 300 lbs with a couch cushion molded to my butt to 179 and running half-marathons...why can\'t you? If I can do this, anyone can. I\'d love to help! If you\'re interested, check out the Coach page of this blog.
It\'s already yours...Go out there and GET IT!','Achievement Unlocked - 13.1','','inherit','closed','closed','','92-revision-v1','','','2017-01-15 08:05:15','2017-01-15 13:05:15','',92,'http://sothisisfitness.com/2017/01/92-revision-v1.html',0,'revision','',0),(616,1,'2017-01-14 09:19:07','2017-01-14 14:19:07','I did it. It\'s all over. 13 point freaking one miles. I can\'t believe I did that! And I can\'t believe my time either! It\'s been an incredible journey up to this point, and there are many miles ahead as I continue on to the next goal.
So today, as I recover, I think I\'ll take some time to talk about the last couple of weeks - the injury worries, the Boston Firefighter\'s Memorial 10K, and the half-marathon itself! I have a lot to catch up on...bear with me!
Lesson Learned - Listen To Your Body! If It Feels Wrong...Something\'s Wrong!
So I\'ll start with the injury worries that, for a minute, I thought might knock me out of the half marathon before I even started. September 29th I went for a 10 mile run as part of my training for the half. I was wrecked for the rest of the day - limping everywhere. I ended up feeling some pain on the outside of my left knee...I\'d never felt pain there, but I thought nothing of it. I gave myself a full week of rest to recover from it. Fast-forward to the Canal Run For The Troops 10K...and things got bad. Not only was I feeling that left knee pain I\'d never felt before the 10 miler...but at 5.7 miles I was stopped dead in my tracks by debilitating right hamstring pain (right at the bottom of the hamstring). I thought it was just an immense cramp, and almost a month later I\'m still not sure what it was. I do know that I\'ve been able to stretch on the spot and run through it every time it comes up. I struggled through the last half mile of the Canal Run and finished.
At that point I hit the panic button...made appointments with my primary care doctor (not until November), a podiatrist (not until 10/31) and my physical therapist (right away). As it turns out, my work shoes were too small and caused acute plantar fasciitis, which led to I.T. Band irritation on my left side. Painful, but not nearly as bad as it could have been. I took the right steps by getting new work shoes and new insoles as soon as my foot started really hurting, but by that point the \"damage\" had been done as far as my knee was concerned. My physical therapist was able to help me identify the problem (I.T. Band) and do some work to help me get through the half-marathon. Good news is, I did it...and now I\'ll see the podiatrist to permanently resolve the plantar fascia / foot issue and be back to normal come springtime, or maybe even later this winter (frozen fivers, anyone?).
For those who didn\'t read that far - ow.
Anyway, Boston Firefighters\' Memorial 10K
This race was supposed to be my last \"big\" run before the half-marathon...and it ended up being even more important than that - it became the big test to see if I\'d actually BE ABLE to run the half. I want to start off by saying a big THANK YOU to Flex Appeal Sports Nutrition for sponsoring me for this race!
I have to say, I had a lot of fun with this race, and I learned a lot about my body, my legs, and my running. This race is apparently a big deal - lots of firefighters and military people coming out to support the cause. This was the 31st running, so they know what they\'re doing, and they had a huge level of support from countless area businesses. I ended up taking home a free year\'s subscription to New England Runner...they were literally just tossing stuff out there.
Anyway, as far as the race itself - the course was pretty flat overall. I got to run through some major highway space which was pretty cool. It\'s too bad I\'m not much of a mid-run photographer...the firefighters had their boat spraying water everywhere for runners to see as we went over a bridge and ran through the harborwalk area. That\'s ok...my Droid stays right in my TuneBelt where I like it.
Unfortunately, thanks to more walk-breaks than I would\'ve liked, I didn\'t quite get the time I wanted. I finished in 56:39, 9:08 min/mile average. 467th of 995 overall. I was hoping to break 54 minutes, and I know I can do it...but my knee/I.T. Band was an issue...oh well. There\'s always next time, and I know what I\'m capable of. Still WAY better than my first 10K!
The Cape Cod Marathon Half
This was it...the big one! I\'ve been training for this for three months! I still can\'t believe it. It was an incredible experience getting my first 13.1...I feel so accomplished! It\'s so different running a half-marathon than it is to run a 5K or 10K...much more challenging and a completely different mindset.
This race, as well as the full marathon and relay, are put on by the Falmouth Track Club. The half is a beautiful course that starts in front of the post office downtown, does a little loop in the downtown area, then goes along Surf Drive, to Woods Hole along the Shining Sea Bikeway, back to Falmouth along the first three miles of the Falmouth Road Race route, and finishes in Town Hall Square. The full/relay goes in a big loop all around Falmouth, starting in the same place and finishing downtown.
Before I launch into it...a big thanks to all my sponsors that made it possible not only for me to run, but for me to be able to afford the gear necessary to train and compete in cold weather! It was 35 degrees at the start! SportClips in Falmouth was my title sponsor and, actually, my first sponsor period! I was fortunate enough to have a lot of sponsors - please check out the Sponsors Page to see who thought I was good enough to sponsor! THANKS!
So, the race itself...first off let me just say I have never before run in such absolutely FRIGID weather! It was bone-chilling cold...and I know it\'ll get colder, so I shouldn\'t complain...
That cold weather was forgotten as I passed the first mile marker...traded my Under Armour beanie for a sweatband and kept on truckin\'. I had gone four miles before I even realized what happened! It was at that point I realized just how different the mindset is when you run different races - Your mind and your body adjust to the length of the race! 6 days prior, when I hit 4 miles I felt like I had gone so much farther...but during the half? I wasn\'t even 1/3 done...and I felt like I could keep going for days! It\'s interesting, that\'s for sure.
And it is at this point I would like to say - what a beautiful course! As we ran along Surf Drive, with the beach to our left...I was marveling at how great the scenery was. If it\'s one thing I\'m coming to realize is a treat about foot races, it\'s that it\'s about taking time to appreciate the scenery, get in touch with your body and your world, and just be. If you\'re in the market for a gorgeous road race, look into the Cape Cod Marathon Half. We turned left onto the Shining Sea Bikeway to make our way to Woods Hole, and were treated to more of the same beautiful sunrise / early morning beach views. Makes me wish I was taking pictures.
It was at this point - about 4.5 miles, I had my first problem. The right hamstring issue, that I didn\'t experience AT ALL during the Firefighters\' 10K, came back! I immediately stopped off to the side, stretched it out and kept on going. I had to do this several times between 4.5 miles and 5.5 miles (which slowed me down by a couple minutes, total), but by the time I got off the bike path and into Woods Hole I had run through it.
But now I had a new challenge...
The entirety of the CCM Half is flat...except for miles 6.5 - 9.5. Those three miles are the first three miles of the Falmouth Road Race, so there\'s rolling hills, including Nobska Lighthouse. This was the challenge not because of the hills, but because my I.T. Band is sore 100% of the time going uphill (it\'s in and out / avoidable on flat terrain and non-existent on downhills). This part of the course slowed me down by probably a minute or two...I went slower than I wanted and had to take a bit more walk-break than I wanted. I got through it though...and at mile 9 I had a feeling...
But at Mile 10 I knew - I had a real shot to break 2 hours 15 minutes! Not only that, but if my math was right...if I was able to keep up 9 minute miles, hell...just be better than 10 minute miles...I could break 2:10! At that point, nothing else mattered. I had, at that point, officially run farther than I ever had in one shot before...and nothing was going to stop me from breaking 2:10. I told myself no more walk breaks - walk when you finish. I told myself the knee and the I.T. Band weren\'t going to be a problem - I\'ve come too far to crap out now. This was my time, and I was going to nail it.
And I did.
When I started the race, the one thing I hadn\'t checked that morning was my playlist. There were about 12 songs not showing up that I had put on...and I thought nothing of it. Ironically, at Mile 13, with the .1 miles of the finish line lead-up left to go...I ran out of music. For the last .1 I had to listen to my own huffing and puffing, but I got to hear the sound of the crowd...the cheering and clapping...and I saw that LED clock...2:09:22...it was in reach! I crossed at 2:09:29. Thirteen point FREAKING one miles...accomplished. I found out that considering how serious of an accomplishment it is and how hard you have to work to be able to do it...it seems every race half-marathon or longer gives you a finisher\'s medal after crossing the finish line. Know why? Not everyone finishes. There were 1,200 people in this race...995 finished. The first picture in this article was the bib and finisher\'s medal, but I put it in again in this part too - that will not be the last finisher\'s medal I get. I\'ve got big plans for next year.
I thought calling this article \"Achievement Unlocked - 13.1\" was incredibly ironic considering this was about as far from sitting on a couch playing a video game as I could be. A year ago, I WOULD\'VE been on the couch playing a video game. Its incredible what you can achieve when you just put your mind to it. I now firmly believe, beyond a shadow of a doubt, something I said in a prior article - Given time and training, anything is possible. I don\'t care who you are, how heavy or skinny you are, what problems you have or how busy you are...if you put in some time, train, and get determined, you can do anything. So, on this Motivational Monday, think about this - if, in less than 14 months, I can go from 300 lbs with a couch cushion molded to my butt to 179 and running half-marathons...why can\'t you? If I can do this, anyone can. I\'d love to help! If you\'re interested, check out the Coach page of this blog.
It\'s already yours...Go out there and GET IT!','Achievement Unlocked - 13.1','','inherit','closed','closed','','92-revision-v1','','','2017-01-14 09:19:07','2017-01-14 14:19:07','',92,'http://sothisisfitness.com/2017/01/92-revision-v1.html',0,'revision','',0),(617,1,'2017-01-14 09:19:43','2017-01-14 14:19:43','Yesterday I talked about how MOCEAN Cape Cod went above and beyond in their sponsorship and helped me get into a second race. Today, I have more news on the same topic....two more runs have been added to the calendar!\n\nPeople are really responding to this campaign I\'m putting forth. The more people and businesses I talk to, the more people want to back me and help me do this thing. It\'s great to have support in an endeavor such as this, and it\'s nice to know there\'s people out there that care about people getting healthy as much as I do. As far as I\'m concerned, being able to raise money for charity while doing all that is icing on the cake.\n\nSO, two more runs in preparation for the half-marathon. What are they? And who\'s backing me to run them? \n\nI\'m being backed by Flex Appeal Sports Nutrition in Burlington, MA.\nThey\'re a hidden gem in Burlington, MA. I actually never even knew they were there until last week. We had just left the Used Book Superstore and took a wrong turn...Megan spotted them in the plaza I was using to turn around. We decided to take a look and were greeted by a fully stocked little store. They\'ve got everything broken down on the shelves by category (and labeled), and they\'ve got a good selection of protein, bars, cookies, etc. I was listening to the clerk talking to people about different things and he was incredibly knowledgable, and my favorite part - they don\'t make commission there. I CANNOT overstate the importance of that. Employees of big chain nutrition stores, like GNC, make commission on certain products. Of course, they\'re going to want to sell those products, so the opinions and advice they give you is skewed...and frankly I feel like I can never trust an employee\'s advice when I go into one of those stores. Smaller, local stores like Flex Appeal...with NO COMMISSION, are great. I know I\'m getting an honest recommendation. If you\'re in the Burlington area (or anywhere close) check them out (282 Cambridge St.)! I\'m pretty sure they\'ve got a store in Medford too. You can check them out online at www.flexappealsportsnutrition.com\n\nSo what about these races you mentioned?\n\nI know, I went on for a minute there...but I think it\'s important to recognize and thank the people that help you along the journey. SO - these races they backed me for...there\'s TWO of them! I\'ll go in chronological order:\n\n\n9/22/13 - Tavern to Tavern 5K in Cambridge, MA\nOh boy oh boy...this looks like a fun one!\nSo basically you start this race at the Tavern In Porter Square, go out, do a loop and come back to the Tavern In Porter Square. Then there\'s beer. Who doesn\'t love beer after a race? It\'s recovery carbs (that\'s my story and I\'m sticking to it). Your registration fee for this race benefits Cambridge Rindge & Latin Track and Field, so once again your entry fee is going to a good cause (isn\'t that nice?). The website says the course is flat and fast, meaning (perhaps obviously) there\'s no hills to contend with so you can turn it up and zoom along. I\'m pretty excited - this one looks like a lot of fun...and since it\'s an out-and-back course with the start/finish in the same place, if Megan doesn\'t run it with me she can be there to see me both start and finish...we don\'t have to pick! That was one of the most annoying things with the Falmouth Road Race - my parents trying to decide where they were gonna be...they wanted to see me running, but they wanted to see me finish (they ended up getting some prime real estate right near the finish line). And the other race?\n\n10/20/13 - 31st Annual Boston Firefighters\' Local 718 Memorial Road Race 10K in Dorchester, MA\n\nBoy, that was a mouthful! This one, I have to say, looks pretty awesome as well. The race is run in memory of Boston Firefighters who gave their lives in the line of duty. According to the website, the event raises money for various charities and helps fund scholarships. It also looks like they make this a pretty big event with a sizable celebration afterwards. The course is described on the site as follows: \"A 10k (6.2 miles) USATF certified course that is fast and flat, with a great ocean view, strict course security, and electronic timing with mile splits.\". Sounds good to me!\n\nBest part is, considering this race is six days before the half-marathon, it\'s at a perfect time to be my last \"long\" run beforehand! Crazy to think, though, that I don\'t consider 6 miles a \"long\" run anymore; 3 miles is short, 5 or 6 is average, and 10+ is long. Can\'t wait for 10 to be average!\n\nSo That\'s Where I\'m At For The Next Two Months\n\nI don\'t think I\'m going to be adding any more races to my calendar - I think that\'s plenty for now. Between fundraising efforts (I\'m already brainstorming events), endurance training, my regular workouts and work...I think I\'ll be plenty busy! I\'m so excited to have the opportunity to run all these races and even more excited to be able to raise money for the V Foundation as a part of running them! If you\'re going to be at any of these races, give me a shout and we can say hi at the finish!\n\nLet this serve as a lesson - with enough determination and perseverance anything is possible. The only limit is the one YOU set for yourself. ','2 Months, 4 Runs, One Great Cause','','inherit','closed','closed','','105-autosave-v1','','','2017-01-14 09:19:43','2017-01-14 14:19:43','',105,'http://sothisisfitness.com/2017/01/105-autosave-v1.html',0,'revision','',0),(619,1,'2017-01-14 10:21:53','2017-01-14 15:21:53','','','','inherit','open','closed','','chia-nutrition','','','2017-01-14 10:38:12','2017-01-14 15:38:12','',80,'http://sothisisfitness.com/wp-content/uploads/2014/01/chia-nutrition.jpg',0,'attachment','image/jpeg',0),(620,1,'2017-01-14 10:21:59','2017-01-14 15:21:59','','','','inherit','open','closed','','chia-seeds','','','2017-01-14 10:36:02','2017-01-14 15:36:02','',80,'http://sothisisfitness.com/wp-content/uploads/2014/01/chia-seeds.jpg',0,'attachment','image/jpeg',0),(621,1,'2017-01-14 10:22:09','2017-01-14 15:22:09','','','','inherit','open','closed','','chiabaringredients','','','2017-01-14 10:38:43','2017-01-14 15:38:43','',80,'http://sothisisfitness.com/wp-content/uploads/2014/01/chiabaringredients.jpg',0,'attachment','image/jpeg',0),(622,1,'2017-01-14 10:22:17','2017-01-14 15:22:17','','','','inherit','open','closed','','chiabarlabel','','','2017-01-14 10:26:00','2017-01-14 15:26:00','',80,'http://sothisisfitness.com/wp-content/uploads/2014/01/chiabarlabel.jpg',0,'attachment','image/jpeg',0),(623,1,'2017-01-14 10:22:21','2017-01-14 15:22:21','','','','inherit','open','closed','','chiaseedshw','','','2017-01-14 10:37:26','2017-01-14 15:37:26','',80,'http://sothisisfitness.com/wp-content/uploads/2014/01/chiaseedshw.jpg',0,'attachment','image/jpeg',0),(624,1,'2017-01-14 10:23:10','2017-01-14 15:23:10','','','','inherit','open','closed','','chiaunbox','','','2017-01-14 10:39:13','2017-01-14 15:39:13','',80,'http://sothisisfitness.com/wp-content/uploads/2014/01/chiaunbox.jpg',0,'attachment','image/jpeg',0),(625,1,'2017-01-14 10:23:18','2017-01-14 15:23:18','','','','inherit','open','closed','','fuel','','','2017-01-14 10:41:15','2017-01-14 15:41:15','',80,'http://sothisisfitness.com/wp-content/uploads/2014/01/fuel.jpg',0,'attachment','image/jpeg',0),(626,1,'2017-01-14 10:53:44','2017-01-14 15:53:44','I\'ve been trying out something new, and after lots of training trials and game-day performance, I\'m ready to let you all know what I think.\nHealth Warrior Chia Bars.
\nIf you\'ve seen tweets from me that say #PoweredByChia...this is what I was talking about. There\'s been quite the \"superfood\" craze lately, and chia seeds are part of that. I\'ve been trying these out to fuel myself for runs, workouts, and life in general, and I\'ve got lots to tell you. In order to tell you about Health Warrior\'s Chia Bars, however, first the question must be asked...\nWhat the heck is Chia?
\nHealthy. That\'s what. Now that I\'ve gotten that out of my system, let me REALLY answer my own question:\n\n\n\nYou may have seen it in a little tube on a point-of-sale display at your local \"health food\"/ nutrition store, you may have seen the word \"chia\" thrown around in \"health food\" packaging, or you may have heard people talking about the newest greatest thing - CHIA!\n\nChia is a little tiny seed, and it\'s been around forever. The reason it\'s such a big deal now is that it\'s a superfood, and people are just now catching on to it - it\'s becoming mainstream.\n\nSo what\'s a \"superfood\"? The word itself is just a marketing term companies throw around to say something has a wide berth of health benefits - as far as I can tell it\'s not actually a word nutritionists, doctors or dieticians have put out there. I\'m ok with it though - it\'s just a descriptor and it DOES apply here so frankly I don\'t care where it came from.\n\nChia seeds ARE pretty packed with nutrition...
\n...for how small of a seed it is, anyway. As Health Warrior describes on their site - one 16 ounce bag (1 pound) of their chia seeds is equivalent to:\n\n - 10 lbs of salmon (Omega -3 Fatty Acids)
\n - 3 lbs of tofu (protein)
\n - 4 lbs of milk (calcium, I\'m assuming? They talk about strong bones with that one)
\n - 4 lbs of oatmeal (fiber)
\n - 15 lbs of broccoli (magnesium)
\n
\nThat\'s an awful lot of work for one pound of little tiny seeds to be doing.\n\nHealth Warrior uses those amazing, hard-working, nutrient-dense little seeds to make their Chia Bars.\n\nSo now that we\'ve covered those bases, we can look at...\nWhat\'s in these Chia Bars?
\nThese things are pretty amazing. Let\'s take a look at the label.\n\n\n\nSee that?! These bars are 100 calories each (similar to other fitness \"nutrition\") and pack an awful lot into that little space. 1000mg of Omega-3 fatty acids, 4g of fiber (16% daily recommended intake), 4g of plant-based whole-food protein, and they make it taste good with just 5g of sugar.\n\nBut wait - \n\n\n It\'s all-natural and...well...healthy! That 5g of sugar comes, primarily, from the organic agave syrup! NOT high-fructose corn syrup. NOT \"sugar\". NOT aspartame, sucralose, fructose, or any \'ose\'. Look at all the other ingredients - brown rice syrup, organic cashew butter, organic this, organic that...it\'s all organic and natural! These things are really healthy! The label also makes a point to say that it is soy-free, dairy-free, gluten-free and 100% vegan. They get it done and take care of a lot of peoples\' dietary needs/restrictions. It SEEMS to me to be the case that this would also qualify as paleo-friendly, but I\'m no pro on paleo, so I\'ll have to look into that a little more.\nSo we know what they\'re made of, and we know the health benefits...but there\'s another important question to ask:\nDo They Taste Good?
\nYES! At least, I think so. These chia bars are offered in a variety of flavors - they are usually sold one flavor to a box, but my friend Brad at Health Warrior was kind enough to hand-pack and send me a variety box so I could try them all! They have: Coffee, Acai Berry, Banana Nut, Apple Cinnamon, Chocolate Peanut Butter and Coconut. I have to say, my favorites are Apple Cinnamon, Banana Nut, and Coconut. They\'re ALL really tasty, don\'t get me wrong, but those ones are all tied for first place.\nI swear, the flavors are crazy good!
\nIf they were colors, they\'d be the most vibrant, saturated hues of the color possible - that\'s the best way I can describe how the flavor really nails the description - the Banana Nut REALLY tastes like banana nut bread, the apple cinnamon smell and taste evokes memories of my favorite apple cinnamon oatmeal and baked goods growing up, the coconut tastes like every yummy coconut dessert I\'ve ever had...I don\'t know how they do it while keeping it so healthy and natural, but these things are basically a pre-race dessert for me!\nTexture
\nI feel like texture is important to touch on with this product. These bars are, primarily, made with little tiny seeds, after all, and you CAN tell when you\'re eating it. The texture is not offensive, let me be clear on that. Think of it, in a small way, like when eating popcorn - sometimes a little piece gets left behind in your mouth and you find it later. Sometimes I find a chia seed floating around my mouth once I start my run. I do not mind this at all - it\'s still wrapped up in some of the flavor-y goodness of the bar, so it\'s like a little flavor nugget left behind in my mouth. I kinda like that. Please note that this does NOT happen every time, only sometimes. I\'m sure if you have your bar with some water that would likely eliminate that occurrence completely. I have a feeling this is kind of my fault as I tend to fly through it and not necessarily chew thoroughly. Again - this is NOT a negative, just something to be aware of. I happen to like it, and for the health benefits / fuel quality I\'m getting, I\'m more than happy to \"deal\". That aside, overall, the texture kind of reminds me of a soft, chewy granola bar. No points are deducted in the \"texture\" and \"mouth-feel\" department.\nPerformance
\nI. Felt. GREAT. I\'m not going to take you through each individual run like I did with the FitAid review, but after trying these bars a dozen times I can say with absolute certainty that I felt great when powered by these bars for a run, workout, or my day in general. I usually have a bar about 15 to 20 minutes before I begin my run/workout/whatever, and it gets me through my workout like a champ - when I might otherwise feel the need to stop, walk, or take it easy, instead I keep on truckin\' like a boss. For longer workouts, like a big distance run, I do tend to re-fuel after about an hour, but you should do that anyway - 100 calories isn\'t going to get you through a half-marathon, no matter HOW nutrient-dense it is. I went on a variety of run distances with this from 2 miles through half-marathon distance. Some were races, some were just my own regular workouts. I also used these for a pick-me-up on a regular day and felt great and really energized. These little bars are a great way to give your body what it craves to fuel it through a workout or through a normal day as a regular part of your daily health and nutrition.\n
\nHealth Warrior Chia Bars - the verdict?
\nThere\'s no two ways about it - Chia is a great way to fuel yourself for whatever is coming your way, and Health Warrior\'s Chia Bars are an EXCELLENT vehicle to get it. I HIGHLY recommend that you find them, get them, and give them a try. You can order from the Health Warrior website or find the bars at your local Whole Foods Market. They\'re working on expanding, and I hope Marathon Sports (one of my favorite running stores) starts carrying it soon. If you have any questions, PLEASE reach out and ask! You can get me at Darrell@SoTHISIsFitness.com or use the contact form at the bottom of the page. Also, if you haven\'t already, please \"like\" the \"So THIS Is Fitness...\" Facebook page to keep up with everything going on - I post there a LOT more frequently than I do on this site.\n\nNow go get some Chia Bars! :)','Ch-Ch-Ch-CHIA! Health Warrior Chia Bar Review','','inherit','closed','closed','','80-autosave-v1','','','2017-01-14 10:53:44','2017-01-14 15:53:44','',80,'http://sothisisfitness.com/2017/01/80-autosave-v1.html',0,'revision','',0),(627,1,'2017-01-14 10:40:02','2017-01-14 15:40:02','','','','inherit','open','closed','','img_20140128_083305030','','','2017-01-14 10:40:37','2017-01-14 15:40:37','',80,'http://sothisisfitness.com/wp-content/uploads/2014/01/IMG_20140128_083305030.jpg',0,'attachment','image/jpeg',0),(629,1,'2017-01-14 11:12:00','2017-01-14 16:12:00','I am genuinely impressed.
\r\nWhen I first tried Puroast Coffee I think there were only three flavors. Now they have quite the variety...and I have to say - it was pretty exciting, as coffee goes, to try the new flavors as they came out. Every coffee roaster out there has their own array of flavors, some boasting a veritable arsenal of them. Many are passable, most need sugar to unlock the actual \"flavor\" of it...and some are downright awful, leaving a nasty aftertaste from the syrups used to create flavor.\r\nPuroast\'s flavors, however, are different.
\r\nAs I\'ve made clear before: if you\'re not drinking Puroast, you\'re doing yourself a disservice. As trivial as it may sound to the casual coffee drinker... not all coffee is created equally, ESPECIALLY flavored coffee. How-so, you ask? Oh let me count the ways...\r\n\r\n\r\nIt\'s no secret I\'m a big Puroast Coffee fan
\r\nIf you follow this blog, you may have seen my Puroast review a while back. The short version is - I ran into them at an obstacle course race (Battlefrog New England) and was super impressed. I stayed in touch, obtained some coffee samples (they had espresso, not coffee, on site), and did a review. To say the review was positively glowing... would be an understatement.\r\n\r\nCoffee is my spirit animal...and Puroast just stands head and shoulders above the rest.\r\n\r\nI was SO over the moon, as a matter of fact, that after my initial product review I had a long chat with their founder and became a Puroast ambassador/athlete of sorts. At the end of the day, aside from the occasional Dunk\'s hot or iced hazelnut...I just can\'t go back to other coffees. Puroast has ruined me for other coffees. It\'s honestly that good. It\'s like Puroast is the One Ring and I\'m freakin\' Golum. I could go on for days...instead go read my Puroast review.\r\n\r\n*ahem*...sorry, I was drooling for a second there...\r\n\r\nSO... as part of that ambassadorship I had the opportunity to try just about every flavor they offer. I honestly have not run into one I didn\'t like.\r\n\r\n
\r\n\r\n\"Roasts\"\r\n\r\nSo, some of these \"flavors\" aren\'t really \"flavors\" like you might think. Instead, they\'re different roasts...and yes, they\'re just as different from each other as hazelnut is from vanilla.\r\n\r\nDark French Roast\r\n\r\nI smell the coffee - both the unbrewed grounds and a brewed cup. Puroast\'s Dark French Roast has a great, deep, rich smell. Not burnt, like some dark roasts. Deep. It has a taste to match. It\'s rich, full-bodied, and dark as night...without being bitter. I know, we\'ve established Puroast isn\'t bitter...but sometimes in flavors where you kind of expect some bitterness...it still catches me off-guard.\r\n\r\nDark Guatemalan Roast\r\n\r\nThe Dark Guatemalan Roast is very similar to the Dark French Roast...but it\'s a bit smokier. I NEVER in a million years would\'ve been able to tell the difference between dark roasts before Puroast.\r\n\r\nSorry I\'m not sorry...I sound like a broken record, but there it is. The low acidity and lack of bitterness strikes again, allowing me to detect flavors...and enjoy flavors...that I have never been able to detect and enjoy before in a cup of coffee.\r\n\r\nEspresso Roast\r\n\r\nI happen to be drinking Espresso Roast right now. This flavor always reminds me of when I first ran into Puroast, as it was their espresso I (unknowingly) tried first. Like, ACTUAL espresso...so smooth I thought it was coffee. Their Espresso Roast is very similar - very smooth, not offensive or bitter as you might expect espresso to be. Definitely a full-bodied profile - the \"true\" taste of espresso is able to shine through.\r\n\r\n\"Flavors\"\r\n\r\nThese are what you expect when you hear \"flavored\". They are very different from each other, VERY different from the various \"dark roasts\" Puroast offers, but they are all VERY tasty. Puroast prefers to use natural flavorings. They blend in these flavors after roasting, when the bean is \"open\" and more receptive to infusion. Once the process is done they do a rigorous taste test, of course, to ensure the finished flavored coffees are nothing but the best.\r\n\r\nChocolate Almond\r\n\r\nI was pretty impressed with the depth of flavor I got out of this one. Puroast Chocolate Almond is a very light brew...not just color...it\'s just not a heavy coffee...if that makes sense. There\'s a subtle semi-sweetness of chocolate to it, which...with the lack of bitterness...you\'re able to get. Also...you almost get the dryness of a raw almond, with overtones of roasted almond. Imagine that...a \"chocolate almond\" flavor that ACTUALLY tastes like chocolate and almond. I think I\'m in love.\r\n\r\nMistletoe Mocha\r\n\r\nThis was another I really wish I could\'ve made last longer. Mistletoe Mocha had a subtle chocolate bitterness - not bitterness like coffee bitterness, more like the bitterness of a dark or semi-sweet chocolate. This flavor wrapped that pure chocolatey goodness up with a warm, medium body. I\'d like another, please.\r\n\r\nToasted Chestnut\r\nVery light flavor - a sweet nutty smell hits you first, then a subtle nutty flavor. The warm, full flavor of the chestnut comes through later on the back of your palate. A nice treat for the holiday season.\r\n\r\nVanilla Nut\r\nIn keeping with the theme of most of their flavored roasts, Vanilla Nut was very subtle and light on the palate. You definitely got a bit of a sweet vanilla taste - a bit more gentle than most \"french vanilla\" coffees you find.\r\n\r\nBourbon Pecan Torte\r\nThis was actually the first Puroast coffee variety I ever tried. Sweet smell right out of the package, as if there\'s an actual pastry hiding inside! The scent after brewing is incredibly similar. Light to medium body, again...very easy on the palate. Aptly named, as it does taste like a rich bourbon pecan torte in your cup. Well Done!\r\n\r\nHazelnut\r\n\r\nI find I often judge coffee companies on their ability to execute a good hazelnut. Not like it\'s the one true coffee flavor to measure all coffee brands by...it just happens to be my favorite, so if you can\'t hack it I\'m probably going to dismiss you as a whole (whether that\'s fair or not). I am happy to report, Puroast nailed it. Their hazelnut has a great subtle, gentle, nutty hazelnut flavor. Not overpowering, but definitely there...just right. It\'s very light on the palate, I\'d call it light body, not quite medium. I could drink this all day.\r\n\r\nNutcracker Sweet\r\nLight bodied and gentle on the palate. It does have a hint of nuttiness to it, but I\'m not sure I\'d call it \"sweet\". A tasty & pleasant brew nonetheless.\r\n\r\n
\r\n\r\nSo WHAT ARE YOU WAITING FOR?!\r\n\r\nRun, don\'t walk, to the supermarket (or...The Puroast Website) and pick one up!\r\nBeat the urge to stay in bed.\r\nWhat\'s YOUR favorite flavor?\r\n\r\n ','Flavor Round-Up - Puroast Coffee','','inherit','closed','closed','','16-revision-v1','','','2017-01-14 11:12:00','2017-01-14 16:12:00','',16,'http://sothisisfitness.com/2017/01/16-revision-v1.html',0,'revision','',0),(630,1,'2017-01-14 11:31:46','2017-01-14 16:31:46','![](\"https://1.bp.blogspot.com/-8LEdP8TY7uI/Ueh2Kn3CLTI/AAAAAAAAA7A/bpCKl5WHzZk/s320/IMG_20130718_185043_332.jpg\")
\r\nFor thoughts on running with music read - The \"Music While Running\" Controversy\r\n\r\n\r\nI have scoured the internet looking for the best running songs. Every site out there has a list, hell one site even puts together a new top 10 every month! Most of the songs chosen on these lists...frankly...suck to run to. I don\'t know who\'s picking them, but many are too slow, too dumpy, and just plain don\'t get you pumped up to RUN! Not amped for a sprint and not enough to cruise on a long run either. So I assemled my own list. Hope you like it.\r\n\r\n\r\n\r\n\r\n\r\nBPM \r\nArtist \r\nSong (w/YouTube hotlink) \r\niTunes \r\nAmazon \r\n \r\n\r\n100 \r\nLinkin Park \r\nNobody\'s Listening \r\niTunes \r\nAmazon \r\n \r\n\r\n102 \r\nEminem \r\nCriminal \r\niTunes \r\nAmazon \r\n \r\n\r\n106 \r\nFinger Eleven \r\nParalyzer \r\niTunes \r\nAmazon \r\n \r\n\r\n107 \r\nEminem \r\nShake That (Feat. Nate Dogg) \r\niTunes \r\nAmazon \r\n \r\n\r\n110 \r\nThe All-American Rejects \r\nNight Drive \r\niTunes \r\nAmazon \r\n \r\n\r\n112 \r\nTiesto \r\nWasted (Feat. Matthew Koma) \r\niTunes \r\nAmazon \r\n \r\n\r\n114 \r\nLemon Demon \r\nThe Ultimate Showdown of Ultimate Destiny \r\niTunes \r\nAmazon \r\n \r\n\r\n115 \r\nLed Zeppelin \r\nImmigrant Song \r\niTunes \r\nAmazon \r\n \r\n\r\n118 \r\nLostprophets \r\nWake Up (Make A Move) \r\niTunes \r\nAmazon \r\n \r\n\r\n120 \r\nNero \r\nDoomsday \r\niTunes \r\nAmazon \r\n \r\n\r\n121 \r\nEminem \r\nJust Lose It \r\niTunes \r\nAmazon \r\n \r\n\r\n124 \r\nDisturbed \r\nLiberate \r\niTunes \r\nAmazon \r\n \r\n\r\n125 \r\nTiesto \r\nRed Lights \r\niTunes \r\nAmazon \r\n \r\n\r\n125 \r\nAvicii \r\nHey Brother \r\niTunes \r\nAmazon \r\n \r\n\r\n126 \r\nIcona Pop \r\nI Love It (feat. Charli XCX) \r\niTunes \r\nAmazon \r\n \r\n\r\n126 \r\nPink \r\nSo What \r\niTunes \r\nAmazon \r\n \r\n\r\n126 \r\nDemi Lovato \r\nNeon Lights \r\niTunes \r\nAmazon \r\n \r\n\r\n127 \r\nThe Presets \r\nMy People \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nCalvin Harris \r\nOutside (feat. Ellie Goulding) \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nKesha \r\nWarrior \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nKesha \r\nDie Young \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nAvicii \r\nHey Brother (Syn Cole Remix) \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nDuck Sauce \r\nBarbra Streisand \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nNine Inch Nails \r\nThe Hand That Feeds \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nFoster The People \r\nPumped Up Kicks \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nMuse \r\nUprising \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nSelena Gomez \r\nCome & Get It (Dave Aude Club Remix) \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nBritney Spears \r\nIf You Seek Amy \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nPitbull ft. Kesha \r\nTimber \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nDon Omar & Lucenzo \r\nDanza Kuduro \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nFlo Rida \r\nJump (feat. Nelly Furtado) \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nGreen Day \r\nKnow Your Enemy \r\niTunes \r\nAmazon \r\n \r\n\r\n131 \r\nAdam Lambert \r\nIf I Had You \r\niTunes \r\nAmazon \r\n \r\n\r\n132 \r\nNelly Furtado \r\nManeater \r\niTunes \r\nAmazon \r\n \r\n\r\n133 \r\nThe Offspring \r\nHit That \r\niTunes \r\nAmazon \r\n \r\n\r\n133 \r\nTiesto \r\nLet\'s Go (Feat. Icona Pop) \r\niTunes \r\nAmazon \r\n \r\n\r\n134 \r\nKaty Perry \r\nI Kissed A Girl \r\niTunes \r\nAmazon \r\n \r\n\r\n135 \r\nThe Presets \r\nTalk Like That \r\niTunes \r\nAmazon \r\n \r\n\r\n136 \r\nThe White Tie Affair \r\nPrice Of Company \r\niTunes \r\nAmazon \r\n \r\n\r\n136 \r\nMetro Station \r\nShake It \r\niTunes \r\nAmazon \r\n \r\n\r\n136 \r\nFive Finger Death Punch \r\nYou \r\niTunes \r\nAmazon \r\n \r\n\r\n137 \r\nMuse \r\nKnights Of Cydonia \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nFive Finger Death Punch \r\nAnywhere But Here \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\n3OH!3 \r\nMy First Kiss (feat. Kesha) \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nMiley Cyrus \r\nSee You Again \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nFall Out Boy \r\nThe Phoenix \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nFranz Ferdinand \r\nThis Fire \r\niTunes \r\nAmazon \r\n \r\n\r\n139 \r\nBritney Spears \r\nToxic (Armand Van Helden Remix) \r\niTunes \r\nAmazon \r\n \r\n\r\n139 \r\nThe Killers \r\nSomebody Told Me \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nTrain \r\n50 Ways To Say Goodbye \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nThe White Tie Affair \r\nWatching You \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nLady Gaga \r\nApplause \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\n3OH!3 ft. Katy Perry \r\nStarstrukk \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nCascada \r\nJust Like A Pill \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nLinkin Park \r\nBleed It Out \r\niTunes \r\nAmazon \r\n \r\n\r\n142 \r\nSystem Of A Down \r\nViolent Pornography \r\niTunes \r\nAmazon \r\n \r\n\r\n143 \r\nMarilyn Manson \r\nThe Beautiful People \r\niTunes \r\nAmazon \r\n \r\n\r\n143 \r\nThe Offspring \r\n(Can\'t Get My) Head Around You \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nMaroon 5 \r\nLucky Strike \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nAvril Lavigne \r\nWhat The Hell \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nPowerman 5000 \r\nWhen Worlds Collide \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nNero \r\nPromises \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nEverclear \r\nBlackjack \r\niTunes \r\nAmazon \r\n \r\n\r\n145 \r\nSlipknot \r\nDuality \r\niTunes \r\nAmazon \r\n \r\n\r\n145 \r\nFlo Rida \r\nRight Round \r\niTunes \r\nAmazon \r\n \r\n\r\n146 \r\nThe Ting Tings \r\nThat\'s Not My Name \r\niTunes \r\nAmazon \r\n \r\n\r\n146 \r\nOk GO \r\nHere It Goes Again \r\niTunes \r\nAmazon \r\n \r\n\r\n146 \r\nMacklemore & Ryan Lewis \r\nCan\'t Hold Us (feat. Ray Dalton) \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nFive Finger Death Punch \r\nBulletproof \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nFlorida Georgia Line \r\nCruise \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nBasshunter \r\nNow You\'re Gone \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nEminem \r\nRap God \r\niTunes \r\nAmazon \r\n \r\n\r\n149 \r\nThe Prodigy \r\nVoodoo People \r\niTunes \r\nAmazon \r\n \r\n\r\n149 \r\nNeon Trees \r\nAnimal \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nDJ Khaled \r\nAll I Do Is Win \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nEverclear \r\nSo Much For The Afterglow \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nLinkin Park \r\nHit The Floor \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nThe Killers \r\nMr. Brightside \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nFive Finger Death Punch \r\nLift Me Up \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nBonnie Tyler \r\nHolding Out for A Hero \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFive Finger Death Punch \r\nUnder And Over It \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFive Finger Death Punch \r\nBack For More \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFall Out Boy \r\nThe Mighty Fall (feat. Big Sean) \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFall Out Boy \r\nMy Songs Know What You Did In The Dark (Light \'em Up \r\niTunes \r\nAmazon \r\n \r\n\r\n153 \r\nBlack Eyed Peas \r\nPump It \r\niTunes \r\nAmazon \r\n \r\n\r\n153 \r\nFall Out Boy \r\nThks Fr Th Mmrs \r\niTunes \r\nAmazon \r\n \r\n\r\n153 \r\nFatboy Slim \r\nThe Rockafeller Skank \r\niTunes \r\nAmazon \r\n \r\n\r\n154 \r\nThe Fratellis \r\nChelsea Dagger \r\niTunes \r\nAmazon \r\n \r\n\r\n154 \r\nOutkast \r\nB.O.B. \r\niTunes \r\nAmazon \r\n \r\n\r\n155 \r\nAvenged Sevenfold \r\nBeast and the Harlot \r\niTunes \r\nAmazon \r\n \r\n\r\n156 \r\nDrowning Pool \r\nStep Up \r\niTunes \r\nAmazon \r\n \r\n\r\n158 \r\nMetallica \r\nAin\'t My Bitch \r\niTunes \r\nAmazon \r\n \r\n\r\n159 \r\nThe Donnas \r\nTake It Off \r\niTunes \r\nAmazon \r\n \r\n\r\n160 \r\nLemon Demon \r\nKnife Fight \r\niTunes \r\nAmazon \r\n \r\n\r\n160 \r\nOutkast \r\nHey Ya! \r\niTunes \r\nAmazon \r\n \r\n\r\n162 \r\nAndrew W.K. \r\nParty Hard \r\niTunes \r\nAmazon \r\n \r\n\r\n164 \r\nAvril Lavigne \r\nGirlfriend \r\niTunes \r\nAmazon \r\n \r\n\r\n165 \r\nMatchbox Twenty \r\nHow Far We\'ve Come? \r\niTunes \r\nAmazon \r\n \r\n\r\n168 \r\nSum 41 \r\nMotivation \r\niTunes \r\nAmazon \r\n \r\n\r\n170 \r\nLed Zeppelin \r\nRock And Roll \r\niTunes \r\nAmazon \r\n \r\n\r\n172 \r\nEminem \r\nCinderella Man \r\niTunes \r\nAmazon \r\n \r\n\r\n172 \r\nEminem \r\nBusiness \r\niTunes \r\nAmazon \r\n \r\n\r\n173 \r\nIron Maiden \r\nThe Trooper \r\niTunes \r\nAmazon \r\n \r\n\r\n174 \r\nIron Maiden \r\nRun To The Hills \r\niTunes \r\nAmazon \r\n \r\n\r\n175 \r\nAvenged Sevenfold \r\nAlmost Easy \r\niTunes \r\nAmazon \r\n \r\n\r\n176 \r\nEminem \r\nSurvival \r\niTunes \r\nAmazon \r\n \r\n\r\n178 \r\nFall Out Boy \r\nCenturies \r\niTunes \r\nAmazon \r\n \r\n\r\n178 \r\nGood Charlotte \r\nThe Anthem \r\niTunes \r\nAmazon \r\n \r\n\r\n180 \r\nCascada \r\nSk8er Boi \r\niTunes \r\nAmazon \r\n \r\n\r\n187 \r\nCobra Starship \r\nNice Guys Finish Last \r\niTunes \r\nAmazon \r\n \r\n\r\n187 \r\nLostprophets \r\nEveryday Combat \r\niTunes \r\nAmazon \r\n \r\n\r\n220 \r\nFatboy Slim \r\nSlash Dot Dash \r\niTunes \r\nAmazon \r\n \r\n\r\n
\r\nA couple of things:\r\n1. Just because I\'d run to it doesn\'t mean I\'d listen to it in real life.\r\n\r\n\r\n2. I claim no ownership of nor responsibility for the content of the videos linked below. Some of them are official, some of them are original, and some of them are downright crappy...but you can listen to the song, and that\'s what counts. Some are explicit.','Running Playlist','','publish','closed','closed','','running-playlist','','','2017-07-29 12:18:05','2017-07-29 16:18:05','',0,'http://sothisisfitness.com/?page_id=630',0,'page','',0),(1293,1,'2017-07-29 12:18:05','2017-07-29 16:18:05','\r\nFor thoughts on running with music read - The \"Music While Running\" Controversy\r\n\r\n\r\nI have scoured the internet looking for the best running songs. Every site out there has a list, hell one site even puts together a new top 10 every month! Most of the songs chosen on these lists...frankly...suck to run to. I don\'t know who\'s picking them, but many are too slow, too dumpy, and just plain don\'t get you pumped up to RUN! Not amped for a sprint and not enough to cruise on a long run either. So I assemled my own list. Hope you like it.\r\n\r\n\r\n\r\n\r\n\r\nBPM \r\nArtist \r\nSong (w/YouTube hotlink) \r\niTunes \r\nAmazon \r\n \r\n\r\n100 \r\nLinkin Park \r\nNobody\'s Listening \r\niTunes \r\nAmazon \r\n \r\n\r\n102 \r\nEminem \r\nCriminal \r\niTunes \r\nAmazon \r\n \r\n\r\n106 \r\nFinger Eleven \r\nParalyzer \r\niTunes \r\nAmazon \r\n \r\n\r\n107 \r\nEminem \r\nShake That (Feat. Nate Dogg) \r\niTunes \r\nAmazon \r\n \r\n\r\n110 \r\nThe All-American Rejects \r\nNight Drive \r\niTunes \r\nAmazon \r\n \r\n\r\n112 \r\nTiesto \r\nWasted (Feat. Matthew Koma) \r\niTunes \r\nAmazon \r\n \r\n\r\n114 \r\nLemon Demon \r\nThe Ultimate Showdown of Ultimate Destiny \r\niTunes \r\nAmazon \r\n \r\n\r\n115 \r\nLed Zeppelin \r\nImmigrant Song \r\niTunes \r\nAmazon \r\n \r\n\r\n118 \r\nLostprophets \r\nWake Up (Make A Move) \r\niTunes \r\nAmazon \r\n \r\n\r\n120 \r\nNero \r\nDoomsday \r\niTunes \r\nAmazon \r\n \r\n\r\n121 \r\nEminem \r\nJust Lose It \r\niTunes \r\nAmazon \r\n \r\n\r\n124 \r\nDisturbed \r\nLiberate \r\niTunes \r\nAmazon \r\n \r\n\r\n125 \r\nTiesto \r\nRed Lights \r\niTunes \r\nAmazon \r\n \r\n\r\n125 \r\nAvicii \r\nHey Brother \r\niTunes \r\nAmazon \r\n \r\n\r\n126 \r\nIcona Pop \r\nI Love It (feat. Charli XCX) \r\niTunes \r\nAmazon \r\n \r\n\r\n126 \r\nPink \r\nSo What \r\niTunes \r\nAmazon \r\n \r\n\r\n126 \r\nDemi Lovato \r\nNeon Lights \r\niTunes \r\nAmazon \r\n \r\n\r\n127 \r\nThe Presets \r\nMy People \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nCalvin Harris \r\nOutside (feat. Ellie Goulding) \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nKesha \r\nWarrior \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nKesha \r\nDie Young \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nAvicii \r\nHey Brother (Syn Cole Remix) \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nDuck Sauce \r\nBarbra Streisand \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nNine Inch Nails \r\nThe Hand That Feeds \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nFoster The People \r\nPumped Up Kicks \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nMuse \r\nUprising \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nSelena Gomez \r\nCome & Get It (Dave Aude Club Remix) \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nBritney Spears \r\nIf You Seek Amy \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nPitbull ft. Kesha \r\nTimber \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nDon Omar & Lucenzo \r\nDanza Kuduro \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nFlo Rida \r\nJump (feat. Nelly Furtado) \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nGreen Day \r\nKnow Your Enemy \r\niTunes \r\nAmazon \r\n \r\n\r\n131 \r\nAdam Lambert \r\nIf I Had You \r\niTunes \r\nAmazon \r\n \r\n\r\n132 \r\nNelly Furtado \r\nManeater \r\niTunes \r\nAmazon \r\n \r\n\r\n133 \r\nThe Offspring \r\nHit That \r\niTunes \r\nAmazon \r\n \r\n\r\n133 \r\nTiesto \r\nLet\'s Go (Feat. Icona Pop) \r\niTunes \r\nAmazon \r\n \r\n\r\n134 \r\nKaty Perry \r\nI Kissed A Girl \r\niTunes \r\nAmazon \r\n \r\n\r\n135 \r\nThe Presets \r\nTalk Like That \r\niTunes \r\nAmazon \r\n \r\n\r\n136 \r\nThe White Tie Affair \r\nPrice Of Company \r\niTunes \r\nAmazon \r\n \r\n\r\n136 \r\nMetro Station \r\nShake It \r\niTunes \r\nAmazon \r\n \r\n\r\n136 \r\nFive Finger Death Punch \r\nYou \r\niTunes \r\nAmazon \r\n \r\n\r\n137 \r\nMuse \r\nKnights Of Cydonia \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nFive Finger Death Punch \r\nAnywhere But Here \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\n3OH!3 \r\nMy First Kiss (feat. Kesha) \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nMiley Cyrus \r\nSee You Again \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nFall Out Boy \r\nThe Phoenix \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nFranz Ferdinand \r\nThis Fire \r\niTunes \r\nAmazon \r\n \r\n\r\n139 \r\nBritney Spears \r\nToxic (Armand Van Helden Remix) \r\niTunes \r\nAmazon \r\n \r\n\r\n139 \r\nThe Killers \r\nSomebody Told Me \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nTrain \r\n50 Ways To Say Goodbye \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nThe White Tie Affair \r\nWatching You \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nLady Gaga \r\nApplause \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\n3OH!3 ft. Katy Perry \r\nStarstrukk \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nCascada \r\nJust Like A Pill \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nLinkin Park \r\nBleed It Out \r\niTunes \r\nAmazon \r\n \r\n\r\n142 \r\nSystem Of A Down \r\nViolent Pornography \r\niTunes \r\nAmazon \r\n \r\n\r\n143 \r\nMarilyn Manson \r\nThe Beautiful People \r\niTunes \r\nAmazon \r\n \r\n\r\n143 \r\nThe Offspring \r\n(Can\'t Get My) Head Around You \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nMaroon 5 \r\nLucky Strike \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nAvril Lavigne \r\nWhat The Hell \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nPowerman 5000 \r\nWhen Worlds Collide \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nNero \r\nPromises \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nEverclear \r\nBlackjack \r\niTunes \r\nAmazon \r\n \r\n\r\n145 \r\nSlipknot \r\nDuality \r\niTunes \r\nAmazon \r\n \r\n\r\n145 \r\nFlo Rida \r\nRight Round \r\niTunes \r\nAmazon \r\n \r\n\r\n146 \r\nThe Ting Tings \r\nThat\'s Not My Name \r\niTunes \r\nAmazon \r\n \r\n\r\n146 \r\nOk GO \r\nHere It Goes Again \r\niTunes \r\nAmazon \r\n \r\n\r\n146 \r\nMacklemore & Ryan Lewis \r\nCan\'t Hold Us (feat. Ray Dalton) \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nFive Finger Death Punch \r\nBulletproof \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nFlorida Georgia Line \r\nCruise \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nBasshunter \r\nNow You\'re Gone \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nEminem \r\nRap God \r\niTunes \r\nAmazon \r\n \r\n\r\n149 \r\nThe Prodigy \r\nVoodoo People \r\niTunes \r\nAmazon \r\n \r\n\r\n149 \r\nNeon Trees \r\nAnimal \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nDJ Khaled \r\nAll I Do Is Win \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nEverclear \r\nSo Much For The Afterglow \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nLinkin Park \r\nHit The Floor \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nThe Killers \r\nMr. Brightside \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nFive Finger Death Punch \r\nLift Me Up \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nBonnie Tyler \r\nHolding Out for A Hero \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFive Finger Death Punch \r\nUnder And Over It \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFive Finger Death Punch \r\nBack For More \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFall Out Boy \r\nThe Mighty Fall (feat. Big Sean) \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFall Out Boy \r\nMy Songs Know What You Did In The Dark (Light \'em Up \r\niTunes \r\nAmazon \r\n \r\n\r\n153 \r\nBlack Eyed Peas \r\nPump It \r\niTunes \r\nAmazon \r\n \r\n\r\n153 \r\nFall Out Boy \r\nThks Fr Th Mmrs \r\niTunes \r\nAmazon \r\n \r\n\r\n153 \r\nFatboy Slim \r\nThe Rockafeller Skank \r\niTunes \r\nAmazon \r\n \r\n\r\n154 \r\nThe Fratellis \r\nChelsea Dagger \r\niTunes \r\nAmazon \r\n \r\n\r\n154 \r\nOutkast \r\nB.O.B. \r\niTunes \r\nAmazon \r\n \r\n\r\n155 \r\nAvenged Sevenfold \r\nBeast and the Harlot \r\niTunes \r\nAmazon \r\n \r\n\r\n156 \r\nDrowning Pool \r\nStep Up \r\niTunes \r\nAmazon \r\n \r\n\r\n158 \r\nMetallica \r\nAin\'t My Bitch \r\niTunes \r\nAmazon \r\n \r\n\r\n159 \r\nThe Donnas \r\nTake It Off \r\niTunes \r\nAmazon \r\n \r\n\r\n160 \r\nLemon Demon \r\nKnife Fight \r\niTunes \r\nAmazon \r\n \r\n\r\n160 \r\nOutkast \r\nHey Ya! \r\niTunes \r\nAmazon \r\n \r\n\r\n162 \r\nAndrew W.K. \r\nParty Hard \r\niTunes \r\nAmazon \r\n \r\n\r\n164 \r\nAvril Lavigne \r\nGirlfriend \r\niTunes \r\nAmazon \r\n \r\n\r\n165 \r\nMatchbox Twenty \r\nHow Far We\'ve Come? \r\niTunes \r\nAmazon \r\n \r\n\r\n168 \r\nSum 41 \r\nMotivation \r\niTunes \r\nAmazon \r\n \r\n\r\n170 \r\nLed Zeppelin \r\nRock And Roll \r\niTunes \r\nAmazon \r\n \r\n\r\n172 \r\nEminem \r\nCinderella Man \r\niTunes \r\nAmazon \r\n \r\n\r\n172 \r\nEminem \r\nBusiness \r\niTunes \r\nAmazon \r\n \r\n\r\n173 \r\nIron Maiden \r\nThe Trooper \r\niTunes \r\nAmazon \r\n \r\n\r\n174 \r\nIron Maiden \r\nRun To The Hills \r\niTunes \r\nAmazon \r\n \r\n\r\n175 \r\nAvenged Sevenfold \r\nAlmost Easy \r\niTunes \r\nAmazon \r\n \r\n\r\n176 \r\nEminem \r\nSurvival \r\niTunes \r\nAmazon \r\n \r\n\r\n178 \r\nFall Out Boy \r\nCenturies \r\niTunes \r\nAmazon \r\n \r\n\r\n178 \r\nGood Charlotte \r\nThe Anthem \r\niTunes \r\nAmazon \r\n \r\n\r\n180 \r\nCascada \r\nSk8er Boi \r\niTunes \r\nAmazon \r\n \r\n\r\n187 \r\nCobra Starship \r\nNice Guys Finish Last \r\niTunes \r\nAmazon \r\n \r\n\r\n187 \r\nLostprophets \r\nEveryday Combat \r\niTunes \r\nAmazon \r\n \r\n\r\n220 \r\nFatboy Slim \r\nSlash Dot Dash \r\niTunes \r\nAmazon \r\n \r\n\r\n
\r\nA couple of things:\r\n1. Just because I\'d run to it doesn\'t mean I\'d listen to it in real life.\r\n\r\n\r\n2. I claim no ownership of nor responsibility for the content of the videos linked below. Some of them are official, some of them are original, and some of them are downright crappy...but you can listen to the song, and that\'s what counts. Some are explicit.','Running Playlist','','inherit','closed','closed','','630-revision-v1','','','2017-07-29 12:18:05','2017-07-29 16:18:05','',630,'http://sothisisfitness.com/2017/07/630-revision-v1.html',0,'revision','',0),(633,1,'2017-01-14 11:39:14','2017-01-14 16:39:14','Music is just as important for your regular workouts and training as (I think) it is for running. While music for running can follow a particular science (plus personal preference)...music for your workouts and weight-lifting is generally entirely based on personal preference. Below is my current workout playlist...you very likely may not like this, but hey...to each his own.\r\n\r\n***List Coming Soon, YouTube Playlist under construction***\r\n\r\n','Lifting Playlist','','publish','closed','closed','','lifting-playlist','','','2017-01-14 11:39:14','2017-01-14 16:39:14','',0,'http://sothisisfitness.com/?page_id=633',0,'page','',0),(1306,1,'2017-08-03 17:03:55','0000-00-00 00:00:00','','Coaching','','draft','closed','closed','','coaching','','','2017-08-03 17:03:55','2017-08-03 21:03:55','',0,'http://sothisisfitness.com/?page_id=1306',0,'page','',0),(1307,1,'2017-08-03 16:25:24','2017-08-03 20:25:24','','Coaching','','inherit','closed','closed','','1306-revision-v1','','','2017-08-03 16:25:24','2017-08-03 20:25:24','',1306,'http://sothisisfitness.com/2017/08/1306-revision-v1.html',0,'revision','',0),(1358,1,'2017-08-24 23:37:15','2017-08-25 03:37:15','\r\nI talk a big game sometimes
\r\nGoing into Anchor Down 24 Hour Ultramarathon... I made a bold statement. I said, just like I did before Ghost Train Rail Trail Race last year, that I was coming for a belt buckle. The only acceptable outcome of the race was a 100 mile finish. I did not finish 100 miles at Anchor Down... and I had to figure something out - how to define success and failure. In recapping the event... I\'m pretty sure, at least in this instance, I\'ve managed to map out the gray area and do just that.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nSuccess and failure dance together in the gray area a lot.
\r\nIt always seems so black and white, right? You either did or you didn\'t. You made it or not. You finished or you didn\'t. Sure, that\'s easy enough to delineate in, say, a marathon - you either crossed the finish and ran 26.2 miles... or you didn\'t. In a 100 mile ultramarathon... you either crossed the finish line having finished 100 miles or not. Sometimes, though... it\'s not that easy.\r\nThe \"24 hour ultramarathon\" is a perfect example.
\r\nIn a 24 hour ultramarathon... there is no set distance you must hit in order to \"finish\". There is not typically a pre-determined, hard-and-fast threshold you must pass in order to achieve success in such an event. So, in a race where you \"finish\" when you simply do not continue running, whether by choice or by time limit... how do you define success? How, in that situation, do you determine if you have failed or not?\r\nIt\'s all about the objective... and whether you \"did it\" or not.
\r\nIn a 24 hour ultramarathon, the goal is to \"go\" for as long as you can... get as far as you can... inside the given time allotment. So... ultimately... success depends on whether or not you did that. Did you go as far as you could? Or did you stop when you still had something left to give.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - A recap of my race at Anchor Down 24 Hour Ultra
\r\n - How to define success and failure
\r\n - A roundtable discussion on the overall experience at Anchor Down Ultra, and big Ultra in general, with my crew - FitWife Megan, Mom and Dad
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - www.AnchorDownUltra.com
\r\n - So THIS Is Fitness Podcast #51 - \"Why do we run... and what does it take?\" (Anchor Down preview & interview with Jay Paganelli)
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
![](\"http://www.audibletrack.com/impression.track?CID=102175&AFID=419140&ADID=1213654&SID=\")
\r\n
\r\n','How to define success and failure - Anchor Down Recap','','inherit','closed','closed','','1357-revision-v1','','','2017-08-24 23:37:15','2017-08-25 03:37:15','',1357,'http://sothisisfitness.com/2017/08/1357-revision-v1.html',0,'revision','',0),(1309,1,'2017-08-04 07:22:28','2017-08-04 11:22:28','\r\nWe all have monsters to fight.
\r\nSome things are tougher to deal with than others. We all have our own struggles and battles, and some might seem impossible to win. Even if you\'ve won a battle or two... maybe you can\'t seem to win the war. What\'s worse - some of these things we fight... other people can\'t understand it. To them, it might as well be... some imaginary monster we\'re fighting. Despite that, you can\'t give up. There are people that get it... and that are rooting for you. Like us.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWe\'ve got our own monsters, too.
\r\nYes, me and FitWife Megan have monsters we fight... frankly I think hers are a little harder to beat than mine. That\'s why we\'re talking about them. Now. On episode 49 of the podcast. We have a conversation that, honestly, was a bit difficult for Megan... but it\'s important to talk about. Airing some of these things out, saying it out loud, and acknowledging it, whether in private with yourself or in a more public forum like we are can be an important and helpful \"swing of the sword\" in the fight against your monster.\r\n\r\nSo, my question to you: What\'s YOUR monster? Comment and share, or email us at podcast@sothisisfitness.com. If you want to get a hold of FitWife Megan... just use the subject line \"To The FitWife\".\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - The FitWife Returns! Again!
\r\n - From the news desk:\r\n
\r\n - Cheap gyms that don’t care are TAKING OVER!
\r\n - And “not enough sleep could be making you fat!”
\r\n
\r\n \r\n - The FitWife and I catch up about our recent exploits
\r\n - And we have a REAL, tough conversation about fighting your own personal monsters and taking back control of your life
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Fight Your Monster And Take Back Your Life (Podcast #49)','','publish','open','open','','fight-monster-take-back-life-podcast-49','','','2017-08-04 07:22:28','2017-08-04 11:22:28','',0,'http://sothisisfitness.com/?p=1309',0,'post','',0),(1310,1,'2017-08-04 07:19:19','2017-08-04 11:19:19','','fight your monster and take back your life','','inherit','open','closed','','wordswag_1501776812481','','','2017-08-04 07:19:45','2017-08-04 11:19:45','',1309,'http://sothisisfitness.com/wp-content/uploads/2017/08/wordswag_1501776812481.png',0,'attachment','image/png',0),(1311,1,'2017-08-04 07:22:05','2017-08-04 11:22:05','\r\nWe all have monsters to fight.
\r\nSome things are tougher to deal with than others. We all have our own struggles and battles, and some might seem impossible to win. Even if you\'ve won a battle or two... maybe you can\'t seem to win the war. What\'s worse - some of these things we fight... other people can\'t understand it. To them, it might as well be... some imaginary monster we\'re fighting. Despite that, you can\'t give up. There are people that get it... and that are rooting for you. Like us.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWe\'ve got our own monsters, too.
\r\nYes, me and FitWife Megan have monsters we fight... frankly I think hers are a little harder to beat than mine. That\'s why we\'re talking about them. Now. On episode 49 of the podcast. We have a conversation that, honestly, was a bit difficult for Megan... but it\'s important to talk about. Airing some of these things out, saying it out loud, and acknowledging it, whether in private with yourself or in a more public forum like we are can be an important and helpful \"swing of the sword\" in the fight against your monster.\r\n\r\nSo, my question to you: What\'s YOUR monster? Comment and share, or email us at podcast@sothisisfitness.com. If you want to get a hold of FitWife Megan... just use the subject line \"To The FitWife\".\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - The FitWife Returns! Again!
\r\n - From the news desk:\r\n
\r\n - Cheap gyms that don’t care are TAKING OVER!
\r\n - And “not enough sleep could be making you fat!”
\r\n
\r\n \r\n - The FitWife and I catch up about our recent exploits
\r\n - And we have a REAL, tough conversation about fighting your own personal monsters and taking back control of your life
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Fight Your Monster And Take Back Your Life (Podcast #49)','','inherit','closed','closed','','1309-revision-v1','','','2017-08-04 07:22:05','2017-08-04 11:22:05','',1309,'http://sothisisfitness.com/2017/08/1309-revision-v1.html',0,'revision','',0),(634,1,'2017-01-14 11:39:14','2017-01-14 16:39:14','Music is just as important for your regular workouts and training as (I think) it is for running. While music for running can follow a particular science (plus personal preference)...music for your workouts and weight-lifting is generally entirely based on personal preference. Below is my current workout playlist...you very likely may not like this, but hey...to each his own.\r\n\r\n***List Coming Soon, YouTube Playlist under construction***\r\n\r\n','Lifting Playlist','','inherit','closed','closed','','633-revision-v1','','','2017-01-14 11:39:14','2017-01-14 16:39:14','',633,'http://sothisisfitness.com/2017/01/633-revision-v1.html',0,'revision','',0),(635,1,'2017-01-14 11:44:30','2017-01-14 16:44:30','I continue to be floored & impressed by the people I meet.
\r\nIf you believe the best in humanity, you\'ll encounter it...and that\'s exactly what happened on frigid Millinocket weekend. Katrina White is an AMAZING person, someone who\'s story I can only call a True Triumph. I am thrilled to have her on the show to share that story and shine a little light on the hope that awaits every single person out there hoping to make a transformation.\r\nThere was a lot to cover in this episode...\r\n\r\n\r\n\r\nI\'m THRILLED to have Katrina on the show!\r\nWhat\'s in Episode 17?
\r\n-Life Today for Katrina White\r\n-Katrina\'s AMAZING 150 lb weight loss journey\r\n-Discovering running, & conquering her first marathon - Millinocket Marathon!\r\n-Thought on the journey, attitude, and what others can expect\r\n-Inspiring the next generation through Girls On The Run\r\n-much more!\r\n\r\nIt was so great to have someone on the show who\'s been there, and keenly understands the struggle...but also knows that just because she lost triple digits doesn\'t mean everyone else needs to. It\'s all relative, as I always say.\r\nJoin Katrina as she shares her story!
\r\nFind Katrina online:\r\nOn Facebook (Katrina Brynn White)\r\nOn Instagram (@momsrun_strong)\r\n\r\nAnd find Girls On The Run at www.GirlsOnTheRun.org\r\n\r\nYou can find So THIS Is Fitness online at:\r\nwww.SoTHISIsFitness.com\r\nwww.facebook.com/SoTHISIsFitness\r\nwww.instagram.com/snuffydx\r\nwww.twitter.com/snuffydx\r\nemail me at Darrell@SoTHISIsFitness.com with your feedback, questions, concerns & more!\r\n\r\nAnd lastly - please consider taking a moment to rate & review the show. Every single one of those helps us pop up a little higher in search results. Let\'s help others discover the inspiration Katrina, and future guests, will have to share!\r\n\r\nCheck out this episode!','#17 - True Triumph: Katrina White','','inherit','closed','closed','','8-revision-v1','','','2017-01-14 11:44:30','2017-01-14 16:44:30','',8,'http://sothisisfitness.com/2017/01/8-revision-v1.html',0,'revision','',0),(636,1,'2017-01-14 11:50:26','2017-01-14 16:50:26','','','','inherit','open','closed','','photogrid_1482155115670-2','','','2017-01-14 11:55:50','2017-01-14 16:55:50','',9,'http://sothisisfitness.com/wp-content/uploads/2016/12/PhotoGrid_1482155115670-1.png',0,'attachment','image/png',0),(637,1,'2017-01-14 11:50:33','2017-01-14 16:50:33','','','','inherit','open','closed','','screenshot_20161219-084851','','','2017-01-14 11:52:21','2017-01-14 16:52:21','',9,'http://sothisisfitness.com/wp-content/uploads/2016/12/Screenshot_20161219-084851-1.png',0,'attachment','image/png',0),(638,1,'2017-01-14 11:50:35','2017-01-14 16:50:35','','','','inherit','open','closed','','screenshot_20161219-084956','','','2017-01-14 11:51:52','2017-01-14 16:51:52','',9,'http://sothisisfitness.com/wp-content/uploads/2016/12/Screenshot_20161219-084956-1.png',0,'attachment','image/png',0),(641,1,'2017-01-14 12:53:48','2017-01-14 17:53:48','.separate-containers .inside-article .page-header-image-single {padding-left: 50px;\n width: 300px; float: right;\n}','forefront','','inherit','closed','closed','','474-revision-v1','','','2017-01-14 12:53:48','2017-01-14 17:53:48','',474,'http://sothisisfitness.com/2017/01/474-revision-v1.html',0,'revision','',0),(642,1,'2017-01-14 13:00:05','2017-01-14 18:00:05','Often times, in life, we think we know what we\'re in for...only to find out we didn\'t really get it. Well, this is one of those times I was 100% shown that I simply did not get it ahead of time. This past weekend Megan and I ventured up to Millinocket, Maine for the Millinocket Marathon...and while I totally thought I had a handle on what was going on...I was dead wrong.\n\n\n\n\nWe\'ve got a JAM-PACKED episode for you today!\n\n-We finally get Bryan and Peter of \"How Was Your Run Today?\" on the show\n-We chat about Millinocket, small town charm and the lingering haunt of days gone-by\n-Chat with a local business owner about the impact of the race\n-Chat with the Race Director himself about his vision for the race, why he started it, and where he\'d like to see it go.\n\nPLEASE visit www.HowWasYourRunToday.com and see all that Bryan and Peter have to offer. Find them on your podcast app of choice and subscribe so you, too, can listen to them each week while you run, work out, or commute to work.\n\nAlso PLEASE do be sure to visit www.crowathletics.com - learn all about the organization the put on this race, as well as the other events they put on!\n\nREGISTER for Millinocket Marathon & Half here!\nAnd, as always, please do be sure to find me online!\nwww.SoTHISIsFitness.com\nwww.Facebook.com/SoTHISIsFitness\nwww.instagram.com/SnuffyDX\nwww.twitter.com/SnuffyDX\n\nWe\'d just love it if you\'d visit your podcast downloading method of choice (iTunes, Stitcher, Google Play, or other) and leave us a rating & review - that helps us pop up a little higher in search results and helps new listeners find us in the future.\n\nCheck out this episode!','#16 - Millinocket and The Golden Road','','inherit','closed','closed','','10-autosave-v1','','','2017-01-14 13:00:05','2017-01-14 18:00:05','',10,'http://sothisisfitness.com/2017/01/10-autosave-v1.html',0,'revision','',0),(643,1,'2017-01-14 13:01:01','2017-01-14 18:01:01','Often times, in life, we think we know what we\'re in for...only to find out we didn\'t really get it. Well, this is one of those times I was 100% shown that I simply did not get it ahead of time. This past weekend Megan and I ventured up to Millinocket, Maine for the Millinocket Marathon...and while I totally thought I had a handle on what was going on...I was dead wrong.\r\n\r\n\r\n\r\n\r\nWe\'ve got a JAM-PACKED episode for you today!\r\n\r\n-We finally get Bryan and Peter of \"How Was Your Run Today?\" on the show\r\n-We chat about Millinocket, small town charm and the lingering haunt of days gone-by\r\n-Chat with a local business owner about the impact of the race\r\n-Chat with the Race Director himself about his vision for the race, why he started it, and where he\'d like to see it go.\r\n\r\nPLEASE visit www.HowWasYourRunToday.com and see all that Bryan and Peter have to offer. Find them on your podcast app of choice and subscribe so you, too, can listen to them each week while you run, work out, or commute to work.\r\n\r\nAlso PLEASE do be sure to visit www.crowathletics.com - learn all about the organization the put on this race, as well as the other events they put on!\r\n\r\nREGISTER for the Marathon & Half here!\r\n\r\nAnd, as always, please do be sure to find me online!\r\n\r\nwww.SoTHISIsFitness.com\r\nwww.Facebook.com/SoTHISIsFitness\r\nwww.instagram.com/SnuffyDX\r\nwww.twitter.com/SnuffyDX\r\n\r\nWe\'d just love it if you\'d visit your podcast downloading method of choice (iTunes, Stitcher, Google Play, or other) and leave us a rating & review - that helps us pop up a little higher in search results and helps new listeners find us in the future.\r\n\r\nCheck out this episode!','#16 - Millinocket and The Golden Road','','inherit','closed','closed','','10-revision-v1','','','2017-01-14 13:01:01','2017-01-14 18:01:01','',10,'http://sothisisfitness.com/2017/01/10-revision-v1.html',0,'revision','',0),(644,1,'2017-01-14 13:32:32','2017-01-14 18:32:32','','','','inherit','open','closed','','img_20161211_092818','','','2017-01-14 13:35:07','2017-01-14 18:35:07','',206,'http://sothisisfitness.com/wp-content/uploads/2016/12/IMG_20161211_092818.jpg',0,'attachment','image/jpeg',0),(645,1,'2017-01-14 13:35:35','2017-01-14 18:35:35','Every once in a while it\'s important to get away, have a little fun, and spend some time with those you love. This weekend, that happened to coincide with the opportunity to run a marathon and do some good for a town that needed it!\r\n\r\n \r\n\r\nDarrell and Megan ventured up to Millinocket, ME for the Millinocket Marathon. Join them on this episode as they Roadtrip up LIVE as they record! Musings about the weekend, the event, coffee, and stick figure families abound.\r\n\r\n \r\n\r\nYou can learn more about the Millinocket Marathon at http://www.crowathletics.com/millinocket-marathon-half/\r\n\r\n \r\n\r\nYou can find Darrell online at\r\n\r\nwww.SoTHISIsFitness.com\r\n\r\nwww.facebook.com/SoTHISIsFitness\r\n\r\nInstagram & Twitter: @snuffydx','#15 - Roadtrip & Making Time','','inherit','closed','closed','','206-revision-v1','','','2017-01-14 13:35:35','2017-01-14 18:35:35','',206,'http://sothisisfitness.com/2017/01/206-revision-v1.html',0,'revision','',0),(647,1,'2017-01-14 13:38:40','2017-01-14 18:38:40','','','','inherit','open','closed','','wordswag_1478866652153','','','2017-01-14 17:37:40','2017-01-14 22:37:40','',207,'http://sothisisfitness.com/wp-content/uploads/2016/11/wordswag_1478866652153-1.jpg',0,'attachment','image/jpeg',0),(648,1,'2017-01-14 17:25:34','2017-01-14 22:25:34','Podcast Ep 13 | Beer + Fitness = Love
\nListen Now! Episode player embedded below.\n\nIt\'s one of the weirdest team-ups out there...but for some reason beer (well, alcohol in general) and fitness seem to go together just like peanut butter & jelly.\n\nI, for one, enjoy a good brew every now and then...as does every other Average Joe out there. But there are some questions we should probably be asking before we start chugging away, don\'t you think?\n\n\n\nWe\'re not just gonna STOP drinking.\n\nI acknowledged this long ago. While we may be athletes (and honestly, if you do athletic events and athletic things, you should probably get right with calling yourself an athlete), we\'re not necessarily ELITE athletes. Thus, we can afford to have a beer now and then without worrying we\'re going to lose our edge and miss that 1st place finish at the Olympics.\n\nWith that under consideration...I ventured back to the Foolproof Brewery to talk to the President of the company - Nick - about all things beer.\n\nIn This Episode:\n\n- Foolproof Brewing Company - where it came from & why it\'s so awesome\n- What\'s really IN that beer, and how do flavors happen?\n- What\'s up with the lack of \"Nutrition Facts\" labels...and what would be ON them?\n- Why do Beer & Fitness go together so well?\n- What are the real benefits and negative effects? When & how often should I drink?\n\nVisit Foolproof Brewing Company online at www.FoolproofBrewing.com\n\n','Podcast Ep. 13 | Beer + Fitness = Love','','inherit','closed','closed','','11-autosave-v1','','','2017-01-14 17:25:34','2017-01-14 22:25:34','',11,'http://sothisisfitness.com/2017/01/11-autosave-v1.html',0,'revision','',0),(651,1,'2017-01-14 17:36:21','2017-01-14 22:36:21','Podcast Ep 13 | Beer + Fitness = Love
\r\nListen Now! Episode player embedded below.\r\n\r\nIt\'s one of the weirdest team-ups out there...but for some reason beer (well, alcohol in general) and fitness seem to go together just like peanut butter & jelly.\r\n\r\nI, for one, enjoy a good brew every now and then...as does every other Average Joe out there. But there are some questions we should probably be asking before we start chugging away, don\'t you think?\r\n\r\n\r\n\r\nWe\'re not just gonna STOP drinking.\r\n\r\nI acknowledged this long ago. While we may be athletes (and honestly, if you do athletic events and athletic things, you should probably get right with calling yourself an athlete), we\'re not necessarily ELITE athletes. Thus, we can afford to have a beer now and then without worrying we\'re going to lose our edge and miss that 1st place finish at the Olympics.\r\n\r\nWith that under consideration...I ventured back to the Foolproof Brewery to talk to the President of the company - Nick - about all things beer.\r\n\r\nIn This Episode:\r\n\r\n- Foolproof Brewing Company - where it came from & why it\'s so awesome\r\n- What\'s really IN that beer, and how do flavors happen?\r\n- What\'s up with the lack of \"Nutrition Facts\" labels...and what would be ON them?\r\n- Why do Beer & Fitness go together so well?\r\n- What are the real benefits and negative effects? When & how often should I drink?\r\n\r\nVisit Foolproof Brewing Company online at www.FoolproofBrewing.com\r\n\r\n','Podcast Ep. 13 | Beer + Fitness = Love','','inherit','closed','closed','','11-revision-v1','','','2017-01-14 17:36:21','2017-01-14 22:36:21','',11,'http://sothisisfitness.com/2017/01/11-revision-v1.html',0,'revision','',0),(650,1,'2017-01-14 17:32:31','2017-01-14 22:32:31','Podcast Ep 13 | Beer + Fitness = Love
\r\nListen Now! Episode player embedded below.\r\n\r\nIt\'s one of the weirdest team-ups out there...but for some reason beer (well, alcohol in general) and fitness seem to go together just like peanut butter & jelly.\r\n\r\nI, for one, enjoy a good brew every now and then...as does every other Average Joe out there. But there are some questions we should probably be asking before we start chugging away, don\'t you think?\r\n\r\n\r\n\r\nWe\'re not just gonna STOP drinking.\r\n\r\nI acknowledged this long ago. While we may be athletes (and honestly, if you do athletic events and athletic things, you should probably get right with calling yourself an athlete), we\'re not necessarily ELITE athletes. Thus, we can afford to have a beer now and then without worrying we\'re going to lose our edge and miss that 1st place finish at the Olympics.\r\n\r\nWith that under consideration...I ventured back to the Foolproof Brewery to talk to the President of the company - Nick - about all things beer.\r\n\r\nIn This Episode:\r\n\r\n- Foolproof Brewing Company - where it came from & why it\'s so awesome\r\n- What\'s really IN that beer, and how do flavors happen?\r\n- What\'s up with the lack of \"Nutrition Facts\" labels...and what would be ON them?\r\n- Why do Beer & Fitness go together so well?\r\n- What are the real benefits and negative effects? When & how often should I drink?\r\n\r\nVisit Foolproof Brewing Company online at www.FoolproofBrewing.com\r\n\r\n','Podcast Ep. 13 | Beer + Fitness = Love','','inherit','closed','closed','','11-revision-v1','','','2017-01-14 17:32:31','2017-01-14 22:32:31','',11,'http://sothisisfitness.com/2017/01/11-revision-v1.html',0,'revision','',0),(652,1,'2017-01-14 17:38:38','2017-01-14 22:38:38','Podcast Ep. 12 - Welcome Back, Dingbat.\r\n\r\nEvery once in a while the universe has to remind us that yes, we do in fact live in the real world. There are rules you play by, things you do and do not do. Even if you can achieve something as incredible as a 100 mile endurance run finish...a half-marathon can still take you down under the right circumstances (i.e. if you’re being stupid). Simple rules do still apply - they are, after all, RULES.\r\n\r\n\r\n\r\n\r\nIt can never just be easy, can it?\r\n\r\nHaving just totally slacked off and \"recovered\" for 2 weeks post-100 miler....I decided it was time to get back in the game. I signed up for and ran the South Shore Half-Marathon. Normally, this would\'ve been a great idea. Too bad I didn\'t do that whole \"recovery\" thing correctly... Plenty of favors I DIDN\'T do myself prior to the 100, too, that made this whole process a bit more challenging than it needed to be. Lessons learned and reality once again found, It\'s time to look ahead.\r\n\r\nNow that I\'ve come out the other side of my big 100 miler goal...and learned some valuable lessons...it’s time to figure out the big question...now what? It\'s a lot to think about, a lot to consider, and some big things have to get figured out so the little ones can fall into place. Join me as I talk about avoiding PMS (not what you think), keeping your mind right, and working with what your body gives you.\r\n![]()
\r\nThe So THIS Is Fitness podcast is a proud part of the Athlete On Fire network.','Podcast Ep. 12 - Welcome Back, Dingbat','','inherit','closed','closed','','13-revision-v1','','','2017-01-14 17:38:38','2017-01-14 22:38:38','',13,'http://sothisisfitness.com/2017/01/13-revision-v1.html',0,'revision','',0),(653,1,'2017-01-14 17:41:34','2017-01-14 22:41:34','Podcast Ep. 12 - Welcome Back, Dingbat.\r\n\r\nEvery once in a while the universe has to remind us that yes, we do in fact live in the real world. There are rules you play by, things you do and do not do. Even if you can achieve something as incredible as a 100 mile endurance run finish...a half-marathon can still take you down under the right circumstances (i.e. if you’re being stupid). Simple rules do still apply - they are, after all, RULES.\r\n\r\n \r\n\r\n\r\n\r\n\r\nIt can never just be easy, can it?\r\n\r\nHaving just totally slacked off and \"recovered\" for 2 weeks post-100 miler....I decided it was time to get back in the game. I signed up for and ran the South Shore Half-Marathon. Normally, this would\'ve been a great idea. Too bad I didn\'t do that whole \"recovery\" thing correctly... Plenty of favors I DIDN\'T do myself prior to the 100, too, that made this whole process a bit more challenging than it needed to be. Lessons learned and reality once again found, It\'s time to look ahead.\r\n\r\nNow that I\'ve come out the other side of my big 100 miler goal...and learned some valuable lessons...it’s time to figure out the big question...now what? It\'s a lot to think about, a lot to consider, and some big things have to get figured out so the little ones can fall into place. Join me as I talk about avoiding PMS (not what you think), keeping your mind right, and working with what your body gives you.\r\n![]()
\r\nThe So THIS Is Fitness podcast is a proud part of the Athlete On Fire network.','Podcast Ep. 12 - Welcome Back, Dingbat','','inherit','closed','closed','','13-revision-v1','','','2017-01-14 17:41:34','2017-01-14 22:41:34','',13,'http://sothisisfitness.com/2017/01/13-revision-v1.html',0,'revision','',0),(654,1,'2017-01-14 17:46:10','2017-01-14 22:46:10','','','','inherit','open','closed','','img_20161024_153016','','','2017-01-14 17:48:03','2017-01-14 22:48:03','',14,'http://sothisisfitness.com/wp-content/uploads/2016/11/IMG_20161024_153016.jpg',0,'attachment','image/jpeg',0),(655,1,'2017-01-14 17:49:48','2017-01-14 22:49:48','So THIS Is Fitness - Podcast Episode 11: The Best Is Yet To Come\n\n\n\nFrankly...I\'m still in disbelief. It\'s still surreal. I still haven\'t FULLY processed exactly what it is that happened at the Ghost Train Rail Trail Race...\n\n\n\nI ran 100 miles. I was on my feet for 29 hours. ...people...don\'t DO that...\n\nAnd yet here I am. I did. I\'ll probably be trying to wrap my head around it for a while. They say running an ultramarathon you learn a lot about yourself, and you see the world differently. Completing, or even participating in...an endurance run of THIS magnitude...yeah. they\'re right. It does.\n\nSo let\'s chat a minute about exactly what the deal is here.\n\nEpisode Breakdown:\n-Origins of the 100 mile endurance run\n-100 miler stats, facts, & numbers\n-\"Try It On\"\n-Ghost Train Rail Trail race breakdown & event recap\n-Thoughts...and lessons learned...\n\nBIG THANKS to Cape Cod Nutrition Corner for sponsoring me into this season of events and making this whole thing possible.\n\nSubscribe to the \"Athlete On Fire\" podcast to get episodes of So THIS Is Fitness! STIF is a proud part of the Athlete On Fire network!','Podcast Ep. 11 - The Best Is Yet To Come','','inherit','closed','closed','','14-autosave-v1','','','2017-01-14 17:49:48','2017-01-14 22:49:48','',14,'http://sothisisfitness.com/2017/01/14-autosave-v1.html',0,'revision','',0),(656,1,'2017-01-14 17:49:56','2017-01-14 22:49:56','So THIS Is Fitness - Podcast Episode 11: The Best Is Yet To Come
\r\n\r\n\r\nFrankly...I\'m still in disbelief. It\'s still surreal. I still haven\'t FULLY processed exactly what it is that happened at the Ghost Train Rail Trail Race...\r\n\r\n\r\n\r\nI ran 100 miles. I was on my feet for 29 hours. ...people...don\'t DO that...\r\n\r\nAnd yet here I am. I did. I\'ll probably be trying to wrap my head around it for a while. They say running an ultramarathon you learn a lot about yourself, and you see the world differently. Completing, or even participating in...an endurance run of THIS magnitude...yeah. they\'re right. It does.\r\n\r\nSo let\'s chat a minute about exactly what the deal is here.\r\n\r\nEpisode Breakdown:\r\n-Origins of the 100 mile endurance run\r\n-100 miler stats, facts, & numbers\r\n-\"Try It On\"\r\n-Ghost Train Rail Trail race breakdown & event recap\r\n-Thoughts...and lessons learned...\r\n\r\nBIG THANKS to Cape Cod Nutrition Corner for sponsoring me into this season of events and making this whole thing possible.\r\n\r\nSubscribe to the \"Athlete On Fire\" podcast to get episodes of So THIS Is Fitness! STIF is a proud part of the Athlete On Fire network!','Podcast Ep. 11 - The Best Is Yet To Come','','inherit','closed','closed','','14-revision-v1','','','2017-01-14 17:49:56','2017-01-14 22:49:56','',14,'http://sothisisfitness.com/2017/01/14-revision-v1.html',0,'revision','',0),(657,1,'2017-01-14 17:51:19','2017-01-14 22:51:19','So THIS Is Fitness - Podcast Episode 11: The Best Is Yet To Come
\r\nFrankly...I\'m still in disbelief. It\'s still surreal. I still haven\'t FULLY processed exactly what it is that happened at the Ghost Train Rail Trail Race...\r\n\r\n\r\n\r\n\r\nI ran 100 miles. I was on my feet for 29 hours. ...people...don\'t DO that...\r\n\r\nAnd yet here I am. I did. I\'ll probably be trying to wrap my head around it for a while. They say running an ultramarathon you learn a lot about yourself, and you see the world differently. Completing, or even participating in...an endurance run of THIS magnitude...yeah. they\'re right. It does.\r\n\r\nSo let\'s chat a minute about exactly what the deal is here.\r\n\r\nEpisode Breakdown:\r\n-Origins of the 100 mile endurance run\r\n-100 miler stats, facts, & numbers\r\n-\"Try It On\"\r\n-Ghost Train Rail Trail race breakdown & event recap\r\n-Thoughts...and lessons learned...\r\n\r\nBIG THANKS to Cape Cod Nutrition Corner for sponsoring me into this season of events and making this whole thing possible.\r\n\r\nSubscribe to the \"Athlete On Fire\" podcast to get episodes of So THIS Is Fitness! STIF is a proud part of the Athlete On Fire network!','Podcast Ep. 11 - The Best Is Yet To Come','','inherit','closed','closed','','14-revision-v1','','','2017-01-14 17:51:19','2017-01-14 22:51:19','',14,'http://sothisisfitness.com/2017/01/14-revision-v1.html',0,'revision','',0),(658,1,'2017-01-14 17:57:37','2017-01-14 22:57:37','It\'s funny to think how one decision, one feeling, can change the course of your life.\r\n\r\n \r\n\r\nWhen you\'re staring down your first 100 mile ultramarathon, and it\'s less than 48 hours away...you tend to reflect on what you\'re about to do and, really...how you got here in the first place.\r\n\r\n \r\n\r\nJoin Darrell as he look at exactly what he\'s about to do, how he got here, and what exactly he\'s thinking going into this thing. Darrell also recaps this past weekend, his Mom\'s latest triumph, and does a fun new thing with Megan! WHAT\'S IN THE BOX?!\r\n\r\n \r\n\r\nThis is it... the time has come. Nothing left but to do the thing. See you on the other side.\r\n\r\nFollow Darrell at www.facebook.com/SoTHISIsFitness and www.instagram.com/SnuffyDX for live updates during the Ghost Train Rail Trail Race 100 Mile Ultramarathon!!! Race begins 9 am Sat 10/22 and cutoff is 3 pm Sunday 10/23.\r\n\r\nwww.SoTHISIsFitness.com','#10 - Countdown To Oblivion','','inherit','closed','closed','','211-revision-v1','','','2017-01-14 17:57:37','2017-01-14 22:57:37','',211,'http://sothisisfitness.com/2017/01/211-revision-v1.html',0,'revision','',0),(659,1,'2017-01-14 17:59:02','2017-01-14 22:59:02','Things don\'t always go according to plan...when the ceiling comes crashing down on you, it can be tough to find the drive to keep on plowing forward and sticking to the plan. When conditions are less than ideal, it\'s up to us to hunker down, toughen up, and make up the difference from within ourselves. Darrell recaps last weekend - Megan\'s triumphant Hartford Marathon run, the heinous weather nightmare that was Newport Marathon, and what its really all about.\r\n\r\n \r\n\r\nYou can find Darrell online at:\r\n\r\nwww.SoTHISIsFitness.com\r\n\r\nwww.Facebook.com/SoTHISIsFitness\r\n\r\nhttp://www.Instagram.com/SnuffyDX','#9 - Less Than Ideal','','inherit','closed','closed','','212-revision-v1','','','2017-01-14 17:59:02','2017-01-14 22:59:02','',212,'http://sothisisfitness.com/2017/01/212-revision-v1.html',0,'revision','',0),(660,1,'2017-01-14 18:06:36','2017-01-14 23:06:36','','','','inherit','open','closed','','dscn8795_2','','','2017-01-14 18:06:55','2017-01-14 23:06:55','',213,'http://sothisisfitness.com/wp-content/uploads/2016/10/DSCN8795_2.jpg',0,'attachment','image/jpeg',0),(661,1,'2017-01-14 18:07:44','2017-01-14 23:07:44','Fitness is hard. Life is hard. Why does everything have to be so hard? Often we want to shed the stuff that’s harder than we feel like it has to be. And often, the thing that’s easiest to shed...is health and fitness. The gym membership. The running. The whatever. We make things harder than they have to be. We give in.\r\n\r\n \r\n\r\nThat struggle is what keeps us from achieving the greatness we’re all capable of, and it’s up to us to find a way to break through. Darrell talks about his own struggle, how this stuff happens, and what, ultimately, it’s gonna come down to to bust out and make it happen.\r\n\r\n \r\n\r\nSend your feedback and questions to Darrell@SoTHISIsFitness.com\r\n\r\nFind us online - www.SoTHISIsFitness.com\r\n\r\n“Like” the FB page - www.Facebook.com/SoTHISIsFitness','#8 - The Struggle Is Real','','inherit','closed','closed','','213-revision-v1','','','2017-01-14 18:07:44','2017-01-14 23:07:44','',213,'http://sothisisfitness.com/2017/01/213-revision-v1.html',0,'revision','',0),(662,1,'2017-01-14 18:09:25','2017-01-14 23:09:25','','','','inherit','open','closed','','img_20151017_104658302','','','2017-01-14 18:11:14','2017-01-14 23:11:14','',214,'http://sothisisfitness.com/wp-content/uploads/2016/10/IMG_20151017_104658302.jpg',0,'attachment','image/jpeg',0),(663,1,'2017-01-14 18:11:28','2017-01-14 23:11:28','Even if you’re a fitness fanatic, or had that epiphany and “found fitness”...it can be tough to get those you care about to have that same kind of “awakening”. It can be frustrating, saddening, and even cause a little anger and resentment when friends and loved ones just refuse to do something you KNOW will be beneficial for them, and that they might even enjoy! So how do you get those YOU care about to the same place? You might not like the answer…\r\n\r\nFind Darrell & So THIS Is Fitness online!\r\n\r\nhttp://www.SoTHISIsFitness.com\r\n\r\nhttp://www.facebook.com/SoTHISIsFitness\r\n\r\nhttp://www.instagram.com/SnuffyDX\r\n\r\nSend your comments, questions, & feedback to Darrell@SoTHISIsFitness.com','#7 - You Can Lead A Horse To Water...','','inherit','closed','closed','','214-revision-v1','','','2017-01-14 18:11:28','2017-01-14 23:11:28','',214,'http://sothisisfitness.com/2017/01/214-revision-v1.html',0,'revision','',0),(664,1,'2017-01-14 18:42:08','2017-01-14 23:42:08','','','','inherit','open','closed','','itunes_podcast_logo-2','','','2017-01-14 18:42:27','2017-01-14 23:42:27','',0,'http://sothisisfitness.com/wp-content/uploads/2017/01/itunes_podcast_logo-1.png',0,'attachment','image/png',0),(665,1,'2017-01-14 18:51:40','2017-01-14 23:51:40','','','','inherit','open','closed','','img_20160908_182308_01','','','2017-01-14 18:54:05','2017-01-14 23:54:05','',215,'http://sothisisfitness.com/wp-content/uploads/2016/09/IMG_20160908_182308_01.jpg',0,'attachment','image/jpeg',0),(666,1,'2017-01-14 18:54:40','2017-01-14 23:54:40','All too often people find themselves in an unfulfilling cycle. Get up, go to work, stare at the clock, go home...with no sense of purpose, no sense of pride, and maybe no sense of your impact on the world at large.\r\n\r\nI, and many like me, spend our days differently. We wake up high on life, swipe a keyfob at the door, and walk into a world where we can help people make lasting, positive change in their lives.\r\n\r\nToday I want to talk about where I work, what I do, and why, no matter how hard some days might be... I love it every damn day. Today you find out what it means to #BleedPurple.','#6 - #BleedPurple','','inherit','closed','closed','','215-revision-v1','','','2017-01-14 18:54:40','2017-01-14 23:54:40','',215,'http://sothisisfitness.com/2017/01/215-revision-v1.html',0,'revision','',0),(831,1,'2017-01-22 19:26:37','0000-00-00 00:00:00','','Bib Wall','','draft','closed','closed','','','','','2017-01-22 19:26:37','2017-01-23 00:26:37','',0,'http://sothisisfitness.com/?page_id=831',0,'page','',0),(950,1,'2017-02-20 06:40:09','2017-02-20 11:40:09','','','','publish','closed','closed','','950','','','2017-02-20 06:58:52','2017-02-20 11:58:52','',0,'http://sothisisfitness.com/?p=950',12,'nav_menu_item','',0),(951,1,'2017-02-20 06:56:07','2017-02-20 11:56:07','','','','publish','closed','closed','','951','','','2017-02-20 06:58:52','2017-02-20 11:58:52','',0,'http://sothisisfitness.com/?p=951',13,'nav_menu_item','',0),(952,1,'2017-02-20 06:56:08','2017-02-20 11:56:08','','','','publish','closed','closed','','952','','','2017-02-20 06:58:53','2017-02-20 11:58:53','',0,'http://sothisisfitness.com/?p=952',14,'nav_menu_item','',0),(953,1,'2017-02-20 06:56:09','2017-02-20 11:56:09','','','','publish','closed','closed','','953','','','2017-02-20 06:58:53','2017-02-20 11:58:53','',0,'http://sothisisfitness.com/?p=953',15,'nav_menu_item','',0),(954,1,'2017-02-20 06:59:29','2017-02-20 11:59:29','.separate-containers .inside-article .page-header-image-single {padding-left: 50px;\n width: 300px; float: right;\n}\n.social_icon {\nfloat: right;\n}','forefront','','inherit','closed','closed','','474-revision-v1','','','2017-02-20 06:59:29','2017-02-20 11:59:29','',474,'http://sothisisfitness.com/2017/02/474-revision-v1.html',0,'revision','',0),(967,1,'2017-03-02 08:46:09','2017-03-02 13:46:09','I feel like I\'ve recommended this before...
\r\n...But sometimes you\'ve just gotta CELEBRATE a victory, right? Well that\'s... Largely... What today\'s about! Marathon #7 complete! And a new Personal best to boot! Plus...A day in the life! And, well, this episode is the beginning of some new stuff for the podcast!\r\n\r\nClick Here to listen on iTunes.\r\nClick Here to listen on Android.\r\n\r\nor read on for the extended show notes!\r\nThis is one of those fun episodes
\r\nThe kind where I get to just chat about fun experiences that maybe... just maybe... other people can relate to. And I got to have my lovely, SUPER supportive FitWife Megan on the show again! We got to just kinda hang out and chat for a bit, and it seems like she\'s going to be on the show with a bit more regularity moving forward.\r\n\r\nIt\'s kind of nice, really, that things are going in this direction. The podcast and blog kind of reached a point recently where it could\'ve really become just more work. Instead... we\'re doing our best to make it more \"us time\". Something we can do together. Dedicated time to just sit, chat, and be together. With any luck, those chats will benefit you all as much as or more than past episodes have!\r\nJoin us this episode for:
\r\n\r\n - The big Marathon #7 finish
\r\n - Hyannis Marathon, and how it went
\r\n - The importance of self-massage
\r\n - That final boost
\r\n - New stuff!
\r\n - Girl Scout Cookies
\r\n
\r\n \r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - Subscribe On iTunes
\r\n - Subscribe On Android
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nVisit Foolproof Brewing Company\'s website\r\n\r\nVisit the Hophead Events website\r\n\r\nVisit the True North Running Co. website','Podcast #27 - Girl Scout Cookies & Marathon Magic','','publish','open','open','','podcast-27-girl-scout-cookies-marathon-magic','','','2017-03-02 08:46:09','2017-03-02 13:46:09','',0,'http://sothisisfitness.com/?p=967',0,'post','',0),(956,1,'2017-02-21 07:26:24','2017-02-21 12:26:24','I have seen the full spectrum of \"taste\".
\r\nI\'ve been that \"fat guy\" that eats everything indiscriminately. Overly greasy, fatty, salty, sauced and more. You reach a certain point where eating and drinking like that... you sort of deaden your taste buds. Then those terrible foods begin to... \"taste\" good. Now? I\'m that \"fit guy\" who makes better choices. I avoid those things I used to eat. My taste buds came back to life. I can taste spices, nuance, subtlety, and the chef/creator\'s intent. It\'s why I drink my coffee black, why I love seltzer water, and why I say Grin Hola is not JUST granola.\r\nI realize that might sound a bit... over the top...
\r\nBut have YOU tried Grin Hola? It\'s unlike any granola I\'ve ever picked off the shelf in the supermarket. And YOU might never get to eat it.\r\nGrin Hola is made with love.
\r\nHonestly, I don\'t even consider that to be hyperbole. Grin Hola is a tiny little hyper-local company - it\'s a guy in his kitchen. Jason Warren, the man behind the stove top, honest to goodness makes this stuff right in his home. He travels all over Cape Cod and Southeastern Massachusetts making connections with smaller, local places and getting his product on the shelves.\r\nThe rest of the state... and everyone... is missing out.
\r\nThis might just be the best breakfast food, munchable snack, or trail fuel you\'ve never eaten and WILL never eat. Due to certain constraints, right now it\'s not as widely available as some of us might like, and it\'s not readily available for online purchase (read on, though - I might be able to hook you up!). Nevertheless... this granola is so... GOOD... that I feel compelled to review it and tell the world about it. Even if 99% of you will never get to eat it (maybe - more on that later).\r\nIt starts with quality, natural ingredients.
\r\nGrin Hola is made from pretty simple, pretty wholesome ingredients. The ingredients for the Apple Pie flavor, for example (see image) - I don\'t see anything artificial or difficult to pronounce there. The Peanut Butter & Jelly flavor? It ACTUALLY has peanut butter and grape jelly in it! There\'s organic when it can be done, but sure, not EVERYTHING is organic. Honestly... not everything NEEDS to be. This isn\'t some elitist food blog - I\'m certainly not gonna dump on someone for not being 100% organic, 100% GMO free, etc. I\'m behind good, quality, healthy stuff. This fits the bill. Besides...\r\nThe flavor is incredible.
\r\nI can\'t go on any longer without talking about this. Most granola is dry, mostly flavorless, and not super impressive. Just a big bag of oats with maybe some nuts and fruit in there... then there\'s Grin Hola. This guy is some kind of kitchen wizard... I don\'t know HOW he does it... but there\'s an incredible depth of flavor in this stuff.\r\n\r\n \r\n\r\n ','Grin Hola - The BEST Granola you\'ll never (probably) never eat.','','inherit','closed','closed','','27-revision-v1','','','2017-02-21 07:26:24','2017-02-21 12:26:24','',27,'http://sothisisfitness.com/2017/02/27-revision-v1.html',0,'revision','',0),(931,1,'2017-02-15 06:06:44','2017-02-15 11:06:44','I have seen the full spectrum of \"taste\".
\r\nI\'ve been that \"fat guy\" that eats everything indiscriminately. Overly greasy, fatty, salty, sauced and more. You reach a certain point where eating and drinking like that... you sort of deaden your taste buds. Then those terrible foods begin to... \"taste\" good. Now? I\'m that \"fit guy\" who makes better choices. I avoid those things I used to eat. My taste buds came back to life. I can taste spices, nuance, subtlety, and the chef/creator\'s intent. It\'s why I drink my coffee black, why I love seltzer water, and why I say Grin Hola is not JUST granola.\r\nI realize that might sound a bit... over the top...
\r\nBut have YOU tried Grin Hola? It\'s unlike any granola I\'ve ever picked off the shelf in the supermarket. And YOU might never get to eat it.\r\nGrin Hola is made with love.
\r\nHonestly, I don\'t even consider that to be hyperbole. Grin Hola is a tiny little hyper-local company - it\'s a guy in his kitchen. Jason Warren, the man behind the stove top, honest to goodness makes this stuff right in his home. He travels all over Cape Cod and Southeastern Massachusetts making connections with smaller, local places and getting his product on the shelves.\r\nThe rest of the state... and everyone... is missing out.
\r\nThis might just be the best breakfast food, munchable snack, or trail fuel you\'ve never eaten and WILL never eat. Due to certain constraints, right now it\'s not as widely available as some of us might like, and it\'s not readily available for online purchase (read on, though - I might be able to hook you up!). Nevertheless... this granola is so... GOOD... that I feel compelled to review it and tell the world about it. Even if 99% of you will never get to eat it (maybe).\r\nIt starts with quality, natural ingredients.
\r\n \r\n\r\n ','Grin Hola - Review | It\'s Not JUST Granola...','','inherit','closed','closed','','27-revision-v1','','','2017-02-15 06:06:44','2017-02-15 11:06:44','',27,'http://sothisisfitness.com/2017/02/27-revision-v1.html',0,'revision','',0),(677,1,'2017-01-14 22:07:12','2017-01-15 03:07:12','Tomorrow is Friday - another week coming to a close, and another race on the horizon for me. This morning, however, I\'m not thinking about Saturday\'s race...I\'m thinking about a race that\'s just over a month away. Why?
Mass Mayhem - THAT\'S why. Mass Mayhem is going to be my first \"real\" mud run, and it\'s coming up really freakin\' fast...
So WHAT IS Mass Mayhem? Oh, nothing major...just a casual 4 mile jaunt up a mountain through the mud. hah. Why don\'t we start at the beginning?
Mass Mayhem - How \'bout the basics?
Mass Mayhem is an Obstacle Course Race. On the most basic level I could possibly describe it, I will be running on, over, through (and hopefully not around) a number of obstacles on my way up and down a ski mountain. The problem with the basic version is...There\'s SO much more to it than that.
One of the things I really like about Mass Mayhem is that it\'s all to support a great cause. Mass Mayhem is run by an organization called Type One. Type One\'s mission is to support research to cure type one diabetes. Isn\'t that great? They\'re partnered up with Faustman Lab at Mass General Hospital - Dr. Faustman\'s work is being DIRECTLY ASSISTED by each and every registration for the Mass Mayhem event...I think that\'s pretty awesome! You know EXACTLY where they\'re donating money...and wouldn\'t it be cool to see, down the road, that Dr. Faustman found a cure? And by getting muddy that one time (or more times) you helped make it happen?
OK, now that I have the warm fuzzies... How about the course?
The course itself seems a bit tougher than your average 3 - 4 mile obstacle race. That isn\'t a bad thing!
From their own site:
\"Picture this mountain with all it’s elevation changes, ski slopes, surrounded by woods, full of a thousand of your new best friends, covered in mud, trenches and tunnels, trails carved out, and obstacles constructed! What could those spheres represent? What fun would it be if we showed you the whole course?! Mass Mayhem is unlike any other race, so let your imagination run wild!\"
So yeah... Most other 3 - 4 mile obstacle runs I see don\'t happen ON A MOUNTAIN. Races like Superhero Scramble and the Spartan Sprint (comparable distance) are happening at Amesbury Sports Park...and while I\'m sure there will be some hills to run up...it is most certainly NOT a freaking mountain. So we\'re starting off with a bang...
As far as obstacles go...
Looks to be much of what you\'d expect from any worthwhile, self-respecting obstacle/mud run - things to climb up and over, things to crawl under, lots of pounding on your upper body and punishing your lower body...and ample mud. They list some events on their site, such as cargo net crawls, wall climbs, rope swings, etc, but they\'re keeping much of it a surprise for race day. Who knows...if we\'re REALLY lucky (hah) there might even be snow too.
So Where The H#*! Is Blandford?!
Funny you should ask...I said the same thing. Blandford, Massachusetts is PRECISELY...in the middle...of nowhere. Blandford is out in Western Mass about a half hour west of Amherst (home of my alma mater UMass). Not much around out there...Except for Blandford Ski Area. THAT is the site of this race. I asked the Type One folks why on Earth they picked THAT place...
\"One of the most exciting aspects of obstacle course racing is locking down an amazing location, and that\'s exactly what we\'ve been able to do with the folks at the Blandford Ski Area. Runners are going to be climbing up the mountain terrain across wooded areas and through the trails. The base is located at 1,025 ft above sea level and the summit is located at 1,490 ft; a 465 ft vertical drop. We have a slew of new obstacles and some old favorites that everyone will enjoy. Maybe we will even get lucky with a late season snow, but if not, we do have full access to snow making equipment!\"
Wait...so there\'s snow no matter what? Crap. OK fine. Like I said - this course looks just a BIT more challenging than every other OCR of this length I\'ve come across. GOOD - I like a challenge.
So...There\'s That...
This is it - my first \"REAL\" mud run. At least it looks like I picked a doozie! I think I\'m going to go away pretty satisfied with this one, and I think it\'ll give me a good taste of what OCR\'s are really like. I also think this\'ll be a great preview of what I\'m getting myself into for some...bigger and longer OCR\'s...(more on that in a later article...)
And of course, there will be finisher\'s medals, t-shirts, and a post-race party complete with beer...because after something like that, you deserve a beer (if you\'re 21+).
So, all of this begs the question...
Why Not Join Me?!
It\'s always more fun with friends, right? I LOVE when people join me for races, and its even better when they join me in supporting a great cause! Come run Mass Mayhem with me in support of a cure for Type One Diabetes! IF YOU REGISTER WITH COUPON CODE \"FITNESS\" YOU SAVE $20!!! That\'s definitely the best coupon code out there right now. You also save an ADDITIONAL $10 if you\'re a student (college OR high school) or military (active OR retired).
So what are you waiting for?
Go to www.RunMassMayhem.com and register! You can also feel free to join Team \"So THIS Is Fitness...\" (search for it on the team selection screen). If you register, write on the wall of My Facebook Page and let me know! This is gonna be FUN!','MAYHEM! Time To Get Muddy','','inherit','closed','closed','','76-revision-v1','','','2017-01-14 22:07:12','2017-01-15 03:07:12','',76,'http://sothisisfitness.com/2017/01/76-revision-v1.html',0,'revision','',0),(681,1,'2017-01-15 08:04:24','2017-01-15 13:04:24','Let\'s have a little talk about -Haters-.
We all know what haters are. We all probably know some haters too. Odds are, many of you out there might even have haters of your very own! I\'ll go ahead and say that 90% or more of the haters out there are the people I\'m talking about in this post. Up to 10% might have a legitimate reason for hating...maybe. For the purposes of this article, let\'s assume we\'re talking about the 90% that I\'m about to describe.
Ultimately, I have to say...I don\'t hate haters. If you think about it the way I do...you can\'t help but love them just because of their very nature. Haters are important! Just not for the reason they wish they were. On this Motivational Monday morning, I think its time to talk about the haters.
What drives a hater? What do Haters...hate? Why?
So, before we go on...you might be wondering what exactly I mean by \"hate\". What does it mean to be \"hated on\"? How does someone \"hate on\" you?
Think back to elementary school, middle school...yes even high school. The haters will make fun of you. The haters will belittle you and your achievements. The haters will try to recruit others to their side to make you feel like you\'re all alone. The haters will bully you and badmouth you. Haters will spread rumors about you. They\'ll try to make you feel like everything you\'re doing doesn\'t matter and no matter what you do, in the end you\'re just a loser wasting their time.
If you\'ve seen people getting \"hated on\", you\'ve probably wondered what that person did to \"deserve it\". If you\'re getting \"hated on\" yourself, its probably bothering you that you don\'t know why! I\'m going to make this REALLY simple:
Haters Hate Your Success
Yes. It really is that simple. Haters are bitter. Haters are jealous. Haters see in you a reflection of everything they wish they were. Haters want to be able to achieve what you have achieved. Have you lost weight recently? Your hater feels fat. Have you run a race? Your hater wishes they could run. Your hater DID run that race? You got a better time than them. I\'m sure you get the point.
I know this seems really childish and like something that belongs in grade school...but it\'s the unfortunate truth. Rather than celebrate your successes with you the haters try to wash it away and put you down. Rather than try to improve themselves and work on their shortcomings, they focus their energy on bringing. you. down.
But why?
Because the haters can\'t be bothered to do the work.
Haters are often people who suffer from things like \"The I Don\'t Feel Like It Syndrome\". Maybe The Fear Monster has them in it\'s grasp. Maybe they\'ve got a Napoleon Complex or The Scale discouraged them so badly they just can\'t bring themselves to try anymore. Maybe they\'re lost in \"America The Fat\". Or perhaps they just can\'t drum up the motivation to get it done. Whatever the reason...SOMETHING is keeping the haters from getting what they want and being happy, and it\'s everything that YOU have managed to work past to reach your successes and keep on going. That makes your haters very mad. It frustrates them. People often get angry or begin to hate what frustrates them or what they can\'t understand. So since the hater can\'t get past whatever it is stopping them...the mindset becomes toxic.
If the hater can\'t have success, neither can you!
THAT, in a nutshell, is why haters hate. If the hater can\'t be happy...if the hater can\'t lose weight...if the hater can\'t run a race, get an A+, get a girlfriend, get a promotion...neither should you. They hate seeing you get what they want. That\'s why they hate on you and try to bring you down - they\'re trying to make you quit. But this is why I love haters.
Haters let you know you\'re doing a good job
Honestly, the more hate I\'m catching...the harder my haters are hating, the better I must be doing. If they\'re hating on me that much harder then I must be making that much greater of an achievement. THAT is why I said haters are so important - haters are your success meter! Don\'t let them drag you down or discourage you - rather, let your haters be encouragement to go harder. See how much you can make the haters hate you. I\'d like to hope that eventually they\'ll either give up hating or start backing you, but it could very well be the case that they just can\'t get past whatever their own problem is...and they\'ll just keep on hating. So what. Let them hate. Just remember what it means.
By continuing to do what you\'re doing you\'re sending a message to your haters:
Your Opinion Does Not Matter.
Your continued success and your positive attitude lets the haters know that they are powerless to stop you. In the end, you should probably take pity on your haters - they wish they could do what you\'re doing but they can\'t beat their own roadblocks. They can\'t plow through like you have and get down the road to success.
Sucks to suck.
So next time someone starts hating on you or trying to bring you down...just smile at them, walk away, and know that you are what someone else wishes they could be. Don\'t let the haters get you down or stop you - let them push you and encourage you to keep achieving new heights. Don\'t be afraid to post those before & after pictures. Don\'t be afraid to talk about how you got where you are.
Don\'t be afraid to keep becoming a better you. \"Haters gonna hate\".
Let \'em. ','Haters','','inherit','closed','closed','','107-revision-v1','','','2017-01-15 08:04:24','2017-01-15 13:04:24','',107,'http://sothisisfitness.com/2017/01/107-revision-v1.html',0,'revision','',0),(682,1,'2017-01-15 08:04:24','2017-01-15 13:04:24','Once again, I thought long and hard about how to approach this topic, but the simplest way to say it is - going through a health & fitness journey alone sucks and often just doesn\'t work. For so many years I tried and failed to do it on my own. The desire was there, and I did use the word \"tried\"...
Many, maybe even most people out there just can\'t do it alone, and if you\'re one of those people...I get it. I\'m not gonna say it\'s not your fault because, frankly, I don\'t think there necessarily is anyone at fault...it\'s just freaking hard to go it alone. In the last week I have really embraced, openly, the \"group effort\". I became a BeachBody Coach and immediately set out to start a P90X Challenge Group to help people make a change, stay with it, and succeed (more on that later). Today, on Hump Day no less, I want to talk about how to get over the hump of sticking with your health & fitness decision by not having to go it alone. You might think twice about your impending solo act.
I\'ll come right out and say it - going it alone sucks. Some people out there have the drive and motivation needed to make change happen without anyone else there to push them, encourage them, and do it with them. Looking back, I was not one of them. I recognize that. I had my fiancee Megan there with me from before Day 1. When the decision was made to start...we decided it together. I tried for years to do it alone, and it never stuck. Without anyone there to help motivate me...it was so easy to just say \"nah...not today\" or \"God Almighty this is too hard...I\'m out\".
Nah, I\'m Totally Capable, I Can Do This!
Ok, that\'s great! There are people out there who can get it done on their own. People who are SO motivated...SO driven, that they could not only complete a fitness program on their own...they could climb Mt. Freaking Everest on their own. I wish I was one of those guys. I mean, I probably am NOW, but then again, NOW I\'m fit, healthy, and I enjoy this stuff. I\'m talking last August, when I was 300 lbs and hadn\'t started this whole thing yet. That guy wishes he was driven enough to do it alone. If you\'re one of those people, I encourage you to go for it and make it happen. You are the kind of person who helps motivate others towards their successes.
Why Should I Have Others?
No Easy Outs
I have found, over the course of the years, that not having someone else doing it with you and committed to it...there are a lot of easy outs. For one, nobody is there to see you quit. It\'s really easy to quit when you don\'t have anyone to answer to...nobody to witness it. It\'s like it never happened! I feel like that\'s one of the top reasons people are...OK...with giving up. It\'s not ok. You\'re only letting yourself down. It\'s so easy to fall prey to the \"I Don\'t Feel Like It\" Syndrome when you\'re on your own...easy for The Napoleon Complex to overtake you...to just plain lose motivation!
SUPPORT!
I can\'t TELL YOU how great it is to have someone there reaching milestones with you, achieving successes with you...just generally sharing in the experience. It was great to get through a workout, look at Megan 5 feet away, and high five her after we finished a workout. The look we gave each other after finishing the last workout of week 1 was of such accomplishment, relief, and joy...in that moment we knew we could do it - if you can get through the first week you can get through it all...and we had done it! Sharing that with her was great! Working with a partner I was able to lose my limits and achieve new heights I never would\'ve dreamed of before...I\'m running a half marathon in a week and a half for crying out loud!
Likewise, it\'s great to be able to share in your struggles and work through it together. We were both practically dying on the floor together during some of the more intense days during some of the programs we did...but we looked at each other, reaffirmed we could do it, and kept going. You keep going for yourself, you keep going for them...whether it\'s because you want to succeed for them or because you want to challenge them to keep up...it\'s because they\'re there. They\'re doing it too. That other person can make the difference. They can also help to shield you from outside influences too...help keep you strong. When you\'re in it with someone else, they can help defend against the Haters.
Accountability
If you\'re doing your workouts with someone else...they\'re gonna know if you didn\'t do it. Maybe because you work out together, maybe because you check in with each other...but they\'ll know. Whether they give you crap for not doing it or whether you feel guilty all on your own...having that other person can keep you honest and get you to do it on a day you\'d otherwise say screw it. Knowing that other person is tracking their progress and will be showing you their before/afters can also encourage you to work just a little bit harder throughout the course of the program instead of taking it easy on yourself. Besides...if you\'re gonna commit, why not go whole-hog?
THIS IS NOT A NEW IDEA
Working out with others is by no means a new idea...workout classes, CrossFit gyms, etc...there are countless people, groups, and organizations that use and encourage the buddy system or the group mentality. Why? Because it works. Having a community of people all in it together makes it work so much better.
What About That \"Challenge Group\" You Mentioned?
Many BeachBody Coaches out there (probably all, really) run \"Challenge Groups\". Each coach, I\'m sure, does it differently. The idea, no matter how, specifically, they do it, is that a group of people (maybe 5, 10, 20...depends on the coach) all do the same program starting on the same day. They check in on a special Facebook group (or through some other method, again, depending on the coach) and talk about their progress. People in the group will talk about their struggles and successes, share in their accomplishments and difficulties, and seek advice, guidance, and motivation from the rest of the group and their coach. The coach is usually always there to actively guide and encourage the group members and provides tools for success to make sure each individual can achieve their fitness goals. Some coaches run their group for the full duration of the program, and some run it for a month or two. The idea is to help make sure, again, that each individual has the support, encouragement, and tools necessary to achieve success.
I am running a P90X Challenge Group. My group will be pushing play for Day 1 on Monday, October 28th. I\'ll be starting to put out information and guidance for them this weekend, getting them ready and preparing them for the challenge to come. If you are interested, please don\'t hesitate to reach out to me at Darrell@SoTHISIsFitness.com, make an account on www.TeamBeachBody.com (identify me as your coach - coach id 301487 or screenname SoTHISIsFitness - I\'ll find you), or request to join the \"So Fit\" Family facebook group. You can get the program through me at www.BeachBodyCoach.com/SoTHISIsFitness . If you\'re interested, you likely need to order by Friday or Saturday in order to have it in-hand in time.
I\'m SO excited to have the opportunity to help people achieve their goals and finally attain success. This is the first program I did...it\'s what started me on the path to where I am now! It\'s great to see that it\'ll also be the first program like this for a number of people who have already committed to the Challenge Group. I\'d love to help you too! That\'s the whole point of this blog.
So why do it alone?
I\'m sure there\'s someone you know that also wants to make a change. Someone else who\'s having the same thoughts go through their head that are going through yours. Try feeling it out among those you know and see if someone wants to join you. Maybe you\'d rather go through a challenge group or online support community (like the So Fit Family) to find your encouragement and motivation. Whatever the case, know that you don\'t have to do it alone. It\'s always better together. Happy Hump Day!','It\'s Always Better Together','','inherit','closed','closed','','93-revision-v1','','','2017-01-15 08:04:24','2017-01-15 13:04:24','',93,'http://sothisisfitness.com/2017/01/93-revision-v1.html',0,'revision','',0),(683,1,'2017-01-15 08:04:24','2017-01-15 13:04:24','Sometimes Life feels the need to test you.
The last few months have been one of those times. It\'s felt a lot like this:
Yes, that is a pool of Ice Water.
The last few months have been a little insane, and it all started with my triple-booked race weekend (here, here, and here). Despite the fact that a number of things are off my plate, I\'ve managed to get buried by what IS still there - new job, my upcoming wedding, the looming menace that is \"September\", and more. This can, and DOES, happen to the best of us. So what do you do when life keeps on knocking you down? What do you do when it\'s tough to keep up with your health and fitness? How do you beat the I don\'t have time thing?
...let me tell you a little story...
Lately it\'s been tough to un-bury myself.
That ever happen to you? I envisioned a quiet couple of months for the summer. I don\'t have many races scheduled (see calendar widget to the right), I\'m not traveling to Amherst to visit my Delta Chi chapter (I\'m their Alumni Advisor), and most of the wedding planning is done...should be relaxing, right? Lots of time to write race recaps, product reviews, be thoughtful and create original content, create a workout program, and just relax.
I was wrong.
Instead, I got a little complacent, got a little lazy, and things started to pile up. I don\'t know what happens to YOU all when you start getting behind...but for me it\'s kind of like my brain wants to do everything at the same time...and nothing actually gets accomplished. Which really only made the problem worse. Then the panicky stress sets in and you\'re really just not gaining any ground. Here I am about 10+ articles behind (a combination of race recaps and product reviews), I\'m 48 days away from the wedding and running out of time to accomplish the last things on the list, and there\'s a whole laundry list of things I need to accomplish on top of that (including laundry!).
How do you surface? How do you break out of the crazy and actually make some headway?
Stop. Breathe. Don\'t Panic.
You WILL get through this. You just have to stop, breathe, and break it down into bite-sized pieces. Prioritize just like I walked you through in my time-management article.You can get through it.
Focus.
It can be easy to get distracted and fall off from your super-productive timeline. This is an especially great challenge for me...as I have A.D.H.D. (Attention Deficit Hyperactivity Disorder). Basically...I start at \"apple\", I end at \"Optimus Prime rolling down I-95 Boston during rush hour\" and totally forget where I started and what happened in the middle. Picture the dog from \"Up\" - that\'s me. This is a large part of how I fell behind - I can spend hours accomplishing nothing...just running in place.
Through all of this, my workouts have not suffered.
I had a workout program, I knew I needed to set aside an hour in the morning before the day got rolling, and I got it done. The problem happened when I completed that program. I didn\'t have anything else made up and ready to go...so I kind of floundered for the last 2 weeks. I ran a few miles as many days as I could...but I didn\'t have a program. I certainly didn\'t lack motivation (If that\'s your issue, read this now), I just didn\'t have direction.
That\'s when my fitness fell off right along with everything else I wasn\'t getting done.
So that\'s pretty much when I said enough is enough. YOU CAN NOT let your health & fitness suffer...that\'s when it begins an ugly downward spiral. I\'ve had to take time to stop, breathe, re-focus, and prioritize. I\'ve had to start trying to take things bit by bit and accomplish SOMETHING. You can\'t do it all at once, but if you start with one thing, you can move on to the next. Pretty soon, you\'ll break through and dig yourself right out of the ugly little pit you fell into.
And try to remember - you\'re not the only one stuck in that pit. You\'ll all get out.
I guess what I\'m trying to say is - try not to let it all overwhelm you. Stop, breathe, don\'t panic, and focus. You can get it done AND find time for yourself. That said, you should start seeing more regular posts from me again. I have a few races coming up in the next two weeks that I\'m excited to share with you, and you\'ll FINALLY find out what the big deal is with September. Have questions? Email me or reach out on my Facebook Page.
You Can Do It. ','When Life Gets You Down - Surfacing From The Crazy','','inherit','closed','closed','','66-revision-v1','','','2017-01-15 08:04:24','2017-01-15 13:04:24','',66,'http://sothisisfitness.com/2017/01/66-revision-v1.html',0,'revision','',0),(684,1,'2017-01-15 08:04:42','2017-01-15 13:04:42','
So here we are. Tomorrow is the big day. Race day. I keep hearing that the Falmouth Road Race is the biggest, most popular race in New England second only to the Boston Marathon itself. All things considered, I believe it. I\'ve been preparing for this for months, and I feel like I was preparing for it before I even knew I was doing it. I\'ve logged over 140 miles training for this which, frankly, isn\'t
as much as I would\'ve liked. I suppose it was about the best i could do considering I\'ve been doing a bodybuilding program for the past 8 weeks...cardio and heavy iron aren\'t usually best friends...
Anyway - in preparation for the race I gave special attention to my playlist. Some songs were ditched and some added. This was a painstaking process and believe it or not I did \"road test\" most of the songs I was considering...kind of the only sure way to know you can run to it.
First - additions:
A couple of these are actually kind of working as Power Songs for me
135 BPM - Slipknot - Psychosocial
140 BPM - La Roux - Bulletproof (Chrispy Dubstep Mix)
145 BPM - Slipknot - Duality
148 BPM - Florida Georgia Line - Cruise
150 BPM - Five Finger Death Punch - Lift Me Up
152 BPM - Five Finger Death Punch - Under And Over It
152 BPM - Five Finger Death Punch - Back For More
Next up - cut from the team:
These songs were just really throwing off my rhythm. Overall they were too slow and I was trying to move too fast to them - ended up off-sync and with a weird stride.
108 BPM - The Ting Tings - Shut Up And Let Me Go
120 BPM - Robin Thicke - Blurred Lines (feat. T.I. and Pharrel)
120 BPM - Cobra Starship - Hot Mess
120 BPM - Karmin - Brokenhearted (R3hab Remix)
125 BPM - Rammstein - Du Hast
Last - tried and failed:
I really wanted to be able to run to these songs, but you just can\'t force it. Instead of my running playlist I\'ll have to be satisfied with having these on in the car or something. Maybe when I do a cycling playlist I can revisit these (cadence and pace is different)
120 BPM - Robin Thicke ft. T.I. - Blurred Lines (too slow of a beat, couldn\'t match the rhythm to my stride)
138 BPM - The Vines - Get Free (beat just wasn\'t quite right...almost)
150 BPM - Imagine Dragons - Radioactive (song is kinda slow and draggy. Beat would be good but its a sluggish kinda song - not energetic enough for running)
One thing is for sure - I. Am. Pumped. I feel like I\'ve trained and have gotten myself to a point where I can not only finish, but finish strong with a time I can be proud of. I\'ve run the course once for practice so I know what to expect and I\'ve re-tooled my playlist. Just think - if in one year I can do what I\'ve done...anyone can.
At this point, there\'s nothing to it but to do it. See you at the finish.','Primed And Ready - Falmouth Road Race (w/ playlist update)','','inherit','closed','closed','','119-revision-v1','','','2017-01-15 08:04:42','2017-01-15 13:04:42','',119,'http://sothisisfitness.com/2017/01/119-revision-v1.html',0,'revision','',0),(685,1,'2017-01-15 08:04:42','2017-01-15 13:04:42','I lost 107 lbs. I trained for 140 miles. I raised $2,520 for Dana-Farber Cancer Institute (so far). I spent one year of my life turning around my health and fitness. I re-learned how to think about nutrition and what I put in my mouth. I got in tune with my body. I gave it my all. And then I ran...
All I can say is...wow. What an experience! No wonder so many people want to run the Falmouth Road Race! I had heard that it was the second most popular race in New England, the most desirable race in the country, etc...but I had no idea what an incredible
experience it would be! As you can see from the Runkeeper screenshot above (check out my Runkeeper profile and road race activity), I got the time I was shooting for! Runkeeper reported 1:10:13 and my \"unofficial\" chip time was 1:10:04.
For the non-runners out there - there are two different \"times\" many timed races will report - \"Gun Time\" and \"Chip Time\" (sometimes called \"Net Time\"). Gun Time is
the time from when the gun goes off and the race starts to when you cross the finish line. Chip Time (or Net Time) is the time from when you actually cross the starting line to when you cross the finish. You may think these times would be the same, but if you\'re in a large race you might actually cross the starting line one, two, five or even ten+ minutes after the gun goes off. Yesterday in the Falmouth Road Race I didn\'t cross the starting line until more than 20 minutes after the gun went off. They call it \"Chip Time\" because it\'s the time when your timing chip crosses the start and finish. They call it \"Net Time\" because it\'s the gun time minus the time it takes for you to get to the starting line (in this case, \"Net\" is a math term).
In terms of performance and results - Yes, I got the time I wanted. I was pretty steady in my pace and stayed under 9:46 per mile the entire race. Once I got up the big hill in Falmouth Heights (the last challenge where lots of runners drop) I turned it on and zipped to the end on a mission. I felt great, due I\'m sure in part to a number of things including proper sleep the night before, being hydrated, good pre-race nutrition, my intra-workout drink during the race and a clear head with a positive attitude. Know what helped? It was like I was the only person out there. Nobody else mattered. I was doing my thing and the other 12,799 people were just...there. People zipped ahead of me early on and I smiled to myself thinking \"I\'ll see you around mile 5\" and I passed people walking from mile 3 onward thinking \"I was you during the Finish at the 50 10K\". I learned a lot and it paid off!
There are two things I want to put out there for those of you who don\'t know: 1. I ran this race as a part of Team Lanzoni - the 99 Restaurants team. Team Lanzoni is a part of the Dana-Farber Cancer Institute running program. 2. I am a Freemason, and so was my grandfather Peter. What do these two things have in common?
Last July my grandfather passed away. During his battle with cancer, he was taken care of in the Dana-Farber center at Faulkner in Boston. They took great care of him, were incredibly compassionate, and were there for my family when we needed them. They took the time to make sure they did everything they could and to make sure we were OK when we ran out of options. I wanted to be able to do something for them - help to give someone else a fighting chance. I ran this race for him, and I carried him with me the whole 7.4 miles (or maybe it was him that carried me).
Speaking of Team Lanzoni...
One of the guys in corral 5 with me was an interesting character. His name is Eric Parent, otherwise known as TheSmoothBear...
This guy is a part of Team Lanzoni too. He\'s got a vlog (video blog, check it out here) where (among other things) he chronicles his running thing. I checked out some of his videos and he\'s pretty entertaining. In one of his videos RFTF: Orange Is The New Black he literally talks about the Netflix show OITNB while running. I mean, I know some runners can just have a conversation like its no big deal while they cruise along, but I guess I was kind of expecting that from those toothpicks in running shoes...TheSmoothBear (no offense buddy) is a big dude, not your typical running toothpick, so I was surprised. I know I sure as hell can\'t have a conversation like that while running, so kudos to you on that! As far as content - he just kinda tells it like it is, which I like. It\'s always good to see a big guy (read beasty, not fat) rockin\' out in fitness world, so more kudos to you on that! Keep on keepin\' on. Hopefully I see this guy again in next year\'s Falmouth Road Race. Be sure to check out his vlog and his Facebook - let him know Darrell sent you from \"So THIS Is Fitness...\"!
But Perhaps The Best Part Of Yesterday...
We may not have run next to each other, but being out there with my fiancee Megan was great! She\'s been right there next to me since day 1 of P90X when this whole thing started, and it was a great feeling to be out there with her for our biggest challenge yet. I\'m so proud of her and how far she\'s come. Despite knee issues (and no uber-knee brace like I have) and a history of debilitating cramps every time we run she achieved her best pace to date and smashed the time she expected to get, coming in at 1:21:48. Sounds like she plans on being a part of Team Lanzoni with me next year for this race, and in the more immediate future...hopefully she\'ll be a part of my next undertaking...more on that soon.
Oh, By The Way:
My Playlist did me a lot of good. I find it ironic that Chelsea Dagger never came on through the whole run, but I did have Lift Me Up on for that last hill climb in Falmouth Heights, and let me tell you it felt pretty badass climbing that hill and flying to the finish rockin\' out to that.
So, Overall?
The Falmouth Road Race was an incredible experience, I performed better than I could\'ve expected, felt great and I\'m looking forward to next year where hopefully I\'ll get a lower number and a better corral.
Just think - if I can do this, anyone can do it. Get out there and get to it.','And Then I Ran... | Falmouth Road Race','','inherit','closed','closed','','118-revision-v1','','','2017-01-15 08:04:42','2017-01-15 13:04:42','',118,'http://sothisisfitness.com/2017/01/118-revision-v1.html',0,'revision','',0),(686,1,'2017-01-15 08:04:42','2017-01-15 13:04:42','A friend (who is probably reading this!) posted on Facebook that she had signed up for her first 10K. My first thought was \"AWESOME! Good for you!\" and I immediately sent her a message to start talking about it. As we talked a little, I reflected on my first 10K and how much I learned from it - it dawned on me that not only could I have benefited immensely from knowing then what I know now, but others who are getting ready for their first race could benefit too! My first 5K and 10K both taught me a lot, and they are very different kinds of races!
SO, in the spirit of Hump Day, let\'s talk about some do\'s and don\'t\'s to help you get over the hump of your first race(s)!
When I started running this past March, I dove right in. Megan and I talked about it and figured hey, we got through P90X, we did Insanity...why couldn\'t we run? We went...and I went farther than I probably should have...and finished having gone 3.2 miles. I\'m not exaggerating when I say I had never \"gone for a run\" before that. I figured if I could do that, I could do a real 5K race - same distance!
So Where Do I Start?
Do A 5K!
I will be so bold as to say anyone can run a 5K. If you can run, you can do a 5K. Either it\'s a challenge and you push yourself to finish, or it\'s a piece of cake and you push yourself to break your best time. Either way, you can do it! If it\'s going to be more on the \"I\'ve never run before\" / beginner side of things, there are LOTS of training schedules out there to get you ready to run that 3.1 miles. I recommend using Runkeeper (if you have a smartphone / device that can use the app) - you can either track your runs doing your own thing or you can choose a training plan developed to help you be your best!
Did the 5K? How about a 10K?!
If you\'ve overcome the challenge of your first 5K and feel like you can go farther, why not find and register for a 10K? A 10K is 6.2 miles - twice as long as a 5K. It might not seem like that much of a difference, but running a race is a whole different animal after the first 3 or 4 miles. A 10K can give you new challenges to overcome, including pacing yourself, staying hydrated and fueled, dealing with hills and inclines, and much more. If you have successfully completed a 5K I highly recommend finding a 10K to do.
What about those do\'s and don\'t\'s?
I mentioned I learned a lot from the first couple of races I ran - I have some hot tips that I really wish I had known going into my first 5K and 10K. Some of them might seem obvious to you, but I didn\'t realize the importance of some of them until it was too late.
Rule #1 - HYDRATE!
I CANNOT stress this one enough! Hydration (drinking water) is INCREDIBLY important. Not properly hydrating before and during a race can leave you cramped, panting, and
struggling through what should have been a piece of cake. Properly hydrating is SO important I had been considering writing an article entirely dedicated to it, but even if I do follow through with that, it needs to be mentioned here. The average person should be drinking 8 glasses of water a day. I know we\'ve been beat over the head with that our whole lives...prior to this whole fitness thing I never really understood just how important it really was.
How do I know if I\'m getting dehydrated?
Your body is mostly made up of water - as you sweat that water leaves your body. When enough water leaves your body, you start feeling thirsty and your mouth might get dry. As you get more dehydrated, you might get a headache (I do), you\'ll eventually get cramps, and you might get nauseous. If you get dehydrated enough you can pass out and have a real medical issue.
Bear with me here. One of the easiest ways to tell how hydrated you are at any given time is the color of your urine. Think about it - urine is your body\'s way to get rid of what it doesn\'t need - the water component of it is more or less a vehicle to get rid of the waste. If you\'re dehydrated, there\'s less fluid in your body. If your body has less fluid to spare, it\'s going to get rid of that same amount of waste using less water, so it\'s going to be more concentrated and thus, a darker/more saturated color. If your body is well-hydrated, there\'s a lot of fluid in there to spare and your body will use more fluid to flush out the waste - thus less concentrated and a lighter color. The clearer the urine, the more hydrated you are.
So how do I stay hydrated?
Easy - DRINK WATER! It\'s that simple and that difficult. I drink on average about 20 glasses of water a day. That green water bottle? It\'s a 1 litre Camelbak Eddy. I drink about 4 or 5 of those a day. Yeah. Water is just about all I drink. I used to drink almost that much diet soda each day, but then again I was also 300 lbs. If you find drinking that much water is a challenge try easing yourself into it with flavor. Add fresh citrus fruit to your water - lemon, lime, orange...not only does it add some flavor to your water but you get some vitamins out of it! Eventually you can use less and less fruit until you can just drink regular water! The calories from the fruit you squeeze into your water is going to end up being negligible, so go for it!
Rule #2 - Eat Breakfast!
Breakfast is the most important meal of the day, and race day is no exception. The longer the race, the more important it is to eat something before the run. Race-day nutrition can be the difference between a strong run with sustained energy or huffing, puffing, and crapping out. There\'s lots of products out there designed to help you before and during your run like Gu gels, sport beans, chomps, blocs, etc. Find what works for you and stick with it! They\'re all made from fast-absorbing and easy to break down carbs/sugars to give your body the juice it needs to get through the race. I like to start my race-day morning with a combination of those and some fruit. To each his own.
Rule #3 - Test your playlist before the race
This one only applies if you listen to music during your runs. I do. You can see \"The Music While Running Controversy\" to see exactly how I feel about the topic. If you DO listen to music while you run, be sure to test out your playlist on a run before the actual race. The wrong music can make you go too fast or too slow, mess up your pace mid-stride, and just all around lead you to a bad time. Find what works and stick with it - always best to test it out. Check out my running playlist (tested) here.
Rule #4 - TRAIN!
Training is about learning your pace, testing your limits, and improving both. Do shorter runs to see what kind of pace you can reach, how fast you can go, and what your stride is. Do longer runs to see if you can maintain that pace over a longer distance. Do some REALLY long runs once a week to push your limits, increase your stamina / endurance, and ultimately be able to run farther. Training is a learning experience, and it IS very important. Try and fail. Experiment. Do hills some days and flat courses other days. Map it out ahead of time - know where you\'re going and when to turn around and go home. Give yourself options in case you decide to run a longer or shorter distance when you\'re already out there. Get the most out of your training so you\'re ready for that race! There are lots of training programs for every different race distance - if you\'d like help finding a good one reach out with the contact form at the bottom of the page!
Rule #5 - PACE YOURSELF! Run Your Own Race.
This one I learned the hard way. When you go and do a race, it can get very competitive. There\'s lots of people out there, you\'ve got the adrenaline pumping, you\'re antsy...and once you cross the starting line you just want to shoot off like a rocket and GO. That\'s a bad idea. My first 5K I shot off like a rocket - I broke out of the pack early and tried to beat everyone. I was able to maintain it and go hard the whole time...but it was only 5K. I tried to do the same thing on my first 10K...it didn\'t work out so well. There were a LOT more people...hundreds! I tried to bounce from open spot to open spot in an effort to break out into open space where I could really run. By mile 4 I was toast. I went SO hard in the first 5K that I had no gas left for the second 5K. I was so concerned with going fast and passing people that I didn\'t worry about myself and my own limits/abilities. I paid for it in the end. My time was absolutely awful compared to what it could have been. I learned my lesson and applied it to my Falmouth Road Race run...and what an improvement! I ran my own race and did WAY better than I did during the 10K...better average pace, a stronger run...I felt better...Trust me - this is a lesson you can take to the bank.
Rule #6 - Know The Course And Have A Plan
You should absolutely know the course before race-day. Know the route, know if there\'s hills and if so, how steep/long they are, and overall know what to expect from the course. Knowing the course ahead of time allows you to come up with a plan for your run - where the hard parts are, what parts you need to save some energy for, and where you can turn on the afterburners and just go. If you don\'t know the route you might burn yourself out before a particularly hard hill at the end. Conversely, you could be more conservative than you need to and not achieve your best possible time. You could also, heaven forbid, take a wrong turn! Suffice it to say - know the course and have a plan.
I\'m sure there\'s more to running a race than just this, but these rules are a good jumping off point to help you achieve success in your first race(s)! Take these lessons to heart and learn from my mistakes - I certainly wish someone had told me about these when I was getting ready for MY first race(s)!
What tips would YOU give a beginner? Comment below!
','Race Beginner Do\'s & Don\'t\'s','','inherit','closed','closed','','97-revision-v1','','','2017-01-15 08:04:42','2017-01-15 13:04:42','',97,'http://sothisisfitness.com/2017/01/97-revision-v1.html',0,'revision','',0),(687,1,'2017-01-15 08:04:42','2017-01-15 13:04:42','Finally updated the running playlist. Learned a lot in the past couple months about running, my pace, etc, and I\'ve made some changes and additions to the playlist to go along with that. Finishing that half-marathon taught me a lot, too! Read on to check out the changes, and why I made them. Check out the running playlist here!
You\'ll notice there\'s a lot of slower songs - around 130 bpm - that were added - I\'m still in the process of feeling those out on distance runs. They encourage me to keep a pace I can maintain over the course of 13 miles. I\'ll have to do a few more long runs to say whether they\'re keepers or not, but so far they\'re working for me.
ADDITIONALLY - as of right now...everything 146 BPM and faster is part of a second, separate playlist for \"sprints\" - 5K\'s, maybe 10K\'s...shorter runs with a much faster pace! Right now I don\'t have the endurance, I don\'t think, to maintain my 5K pace over much more than a 10K pace...we\'ll see what happens.
Newly added:
128 BPM - Selena Gomez - Slow Down
128 BPM - Justin Bieber ft. Nicki Minaj - Beauty & A Beat
128 BPM - Ke$ha - Warrior
128 BPM - Ke$ha - Die Young
130 BPM - Selena Gomez - Come & Get It (Dave Aude Club Remix)
130 BPM - Alexandra Stan - Mr. Saxobeat
130 BPM - Pitbull ft. Ke$ha - Timber
132 BPM - Rage Against The Machine - Sleep Now In The Fire
133 BPM - The Offspring - Hit That
140 BPM - Lady Gaga - Applause
143 BPM - The Offspring - (Can\'t Get My) Head Around You
160 BPM - Metallica - Ain\'t My Bitch
Back on the list:
139 BPM - Britney Spears - Toxic (Armand Van Helden Remix)
Cut From The List:
123 BPM - Shiny Toy Guns - Le Disko (too slow)
215 BPM - Good Charlotte - Lifestyles of The Rich And The Famous (too fast)
Again...let\'s not forget that disclaimer...just because I\'d run to it...doesn\'t necessarily mean I\'d listen to it in real life.
Check out the running playlist here! ','Playlist Update - Go The Distance','','inherit','closed','closed','','90-revision-v1','','','2017-01-15 08:04:42','2017-01-15 13:04:42','',90,'http://sothisisfitness.com/2017/01/90-revision-v1.html',0,'revision','',0),(688,1,'2017-01-15 08:04:42','2017-01-15 13:04:42','SO just a quick update here. It\'s race day! Again. hah. Yes, at this point I\'m running 25 (probably more) races this year, so it seems like every other weekend is race day! TODAY is a fun one -
Pace To A Pint! This\'ll just be a quick update (quick compared to some of my other posts...) about what\'s been going on, why I haven\'t been writing much, and how CRAZY life is about to get.
So THIS is new ground...
Considering I only started running at the end of last March, and my first 5K ever was last May...I\'ve obviously never run a St. Patrick\'s day race before! This should be interesting! I\'ll give more details in the post-race recap (probably tomorrow) but for basics, it\'s a 5K race right at the Plymouth, MA waterfront! The race starts and ends right near Plymouth Rock, so there should be some great scenery along Plymouth\'s historic downtown area and waterfront. After the race there\'s a big post-race party - 9 pubs are participating! They really know how to get down with the get down at this race! Each runner gets a ticket for one free Harpoon beer, to be used at their choice of bar (figures they\'re not giving away tons of freebies on a St. Pat\'s race, huh?). more on that later.
I\'ve been a busy little bee lately...
And as such, my posting has suffered! Life is crazy - volunteering for my college fraternity (Delta Chi), work, running, wedding planning...lions and tigers and bears OH MY! So, naturally, things fall by the wayside...including, unfortunately, my posting. That should be changing soon - and it simply HAS to...because I have lots of BIG updates to share!
Oh, and a playlist update!
So, I\'ve updated my running playlist - I\'d like to repeat my disclaimer: Just because it\'s on my running playlist DOES NOT mean I actually listen to it in real life. I\'m sure you\'ll figure out which songs I mean. As has been the case before, everything 146 BPM and faster is also on a special \"sprint\" playlist for 5K\'s and maybe 10K\'s. Check out the additions and let me know what you think! Some of them might not stick...just kinda tryin\' it out. We shall see. You can see the full, updated playlist sorted by BPM here.
110 BPM - The All-American Rejects - Night Drive
126 BPM - Demi Lovato - Neon Lights
127 BPM - Nicki Minaj - Va Va Voom
128 BPM - Martin Garrix - Animals (Original Mix)
128 BPM - Avicii - Hey Brother (Syn Cole Remix)
136 BPM - Vengaboys - Boom, Boom, Boom, Boom!!
136 BPM - Vengaboys - We Like To Party
138 BPM - Miley Cyrus - See You Again
139 BPM - The Killers - Somebody Told Me
140 BPM - 3OH!3 ft. Katy Perry - Starstrukk
140 BPM - Cascada - Just Like A Pill
140 BPM - Crazy Frog - Axel F
142 BPM - System Of A Down - Violent Pornography
148 BPM - Basshunter - Now You\'re Gone
158 BPM - Metallica - Ain\'t My Bitch
180 BPM - Cascada - Sk8er Boi
So that\'s all for now.
I\'ll be sure to take lots of pictures today and give a thorough update tomorrow. Are YOU running today? Get out there and GET IT! ','So What\'s Going On? (Playlist update included)','','inherit','closed','closed','','75-revision-v1','','','2017-01-15 08:04:42','2017-01-15 13:04:42','',75,'http://sothisisfitness.com/2017/01/75-revision-v1.html',0,'revision','',0),(699,1,'2017-01-15 08:05:50','2017-01-15 13:05:50','
I thought I was pretty original with this one, but apparently some scientists thought they were clever too...so I guess I have to be specific in my title. I\'m sure you\'re all familiar with the story of Goldilocks, right? Goldilocks and the three bears, three of everything, one was always too cold/little, one was too hot/big, and one was just right? Yeah...today, think of us - the American People, as Goldilocks. Forewarning - this is, to some degree, going to piggyback off of America The Fat, so having read that might help you understand where I\'m coming from with some of this.
The problem we face in our society and our culture today is - we can\'t find \"just right\" like Goldilocks did.
That\'s not necessarily all our fault either...we aren\'t generally encouraged to find \"just right\". Instead, we\'re told to pursue \"too small\" or \"too big\".
Look at the media, at TV, at movies, at society in general...everything we see either encourages us to be (what I consider) too skinny or tells us that being fat is OK. The examples of \"fat being OK\" are glaringly obvious and easy to see (my opinion) as its thrown in our faces to make those who are fat feel better, but the \"too skinny\" message is a little more subliminal than that, so let\'s tackle that first.
What is too skinny?
I assume its easy to understand what \"too big\" means, and I\'m sure many of you can visualize it...but what about \"too skinny\"? What, exactly, constitutes \"too skinny\"? \"Too skinny\" is a stick figure. \"Too skinny\" has no muscle definition and looks like you\'d blow away in a strong breeze. When I think \"too skinny\", I think of people doing whatever they can to lose weight, be \"thin\", and look as tiny as they can. Guess what weighs a lot? Muscle. The \"diets\" many people do in order to lose weight and achieve \"too skinny\" don\'t just make you burn fat, they also force your body to break down muscle as well. That\'s not healthy! If your body is at a point where it has to break down muscle, it means it is malnourished and not getting enough nutrients and fuel! Here\'s my prime example:
Giuliana Rancic. Those of you who watch E!, any kind of gossip news, the TV Guide channel or any kind of red carpet anything have seen this woman. So what\'s my issue with Giuliana?
Img Credit - Fame
Well, for one, she\'s a perfect example of the kind of body being shown by Hollywood to women as ideal, and let\'s be honest - what we see on TV, especially those sorts of programs, is meant to be our model for ourselves. We\'re taught to idolize the famous, envy the rich and powerful, and do what we can to be more like them. That said, look at some of the celebrities we\'re either told or supposed to imply are the standard of \"attractive\" that we should be - Giuliana being one (who, by the way, started her own \"fitness\" website to \"help\" others get in the \"perfect shape\"...). Keira Knightley is another one - Pirates of the Caribbean anyone? It\'s tough to find if you go out searching for it, but its there and its sneaky. I had to think about it for a minute, but then I looked at some pictures of Megan Fox from Transformers, and I can\'t decide without watching the movie again, but from pictures I can see online, she definitely rides the line. What was the big reaction to her in that movie though? Sexy. The problem with things like that is, while she may not actually be \"too skinny\", women, especially teenage girls and women in their early 20\'s, want to be that skinny, so they become \"too skinny\" as a result.
I will say - while this IS still a problem, its becoming less of a problem as we begin to demonize certain celebrities and their behaviors - certain celebrities who, in addition to drug problems and bad behavior, happen to also be too skinny, so that becomes bad too. As long as there are celebrities like Giuliana who are being praised, and movies showing near-toothpicks like Megan Fox in Transformers, it will still be an issue...and frankly I don\'t foresee Hollywood casting directors changing that anytime soon.
How About \"Too Big\"?
I want to be clear here - when I say \"too big\", I\'m not talking about people who are riding the line and are somewhere close to being \"just right\"...I\'m talking about people who are clearly \"too big\". Visibly overweight. When you get winded going up a flight of stairs, you might be \"too big\". When you can\'t see your toes over your belly you might be \"too big\". When you regularly put down over half a pizza by yourself in one sitting you might be \"too big\". The worst part of \"too big\" is that this country is making it OK. Let me give some examples:
Some of you may be familiar with this popular recording artist - Adele. She\'s a well-known big girl and I\'ve actually read a quote from her saying she\'s not concerned about weight and being skinny - she never plans to lose weight. She basically said she could be a house but as long as she\'s making quality albums she\'s ok with that. That is the wrong message to send. But that\'s not really what I\'m talking about: Adele\'s attitude, I feel, just implies that being overweight isn\'t something to worry about. What I\'m talking about is much worse than that. What I\'m talking about is a culture that makes it acceptable to be overweight. Teaches us that everyone is beautiful and to love your body.
Img credit - Fanpop
Let\'s get this straight - I thought Pitch Perfect was hilarious. That said, now that I think about it, I have a BIG problem with the \"Fat Amy\" character. Basically, Fat Amy is teaching people that it\'s OK to be fat, that skinny girls (or \"twig bitches\") are mean and not to be admired, and that you should love yourself and your body regardless of your size. The movie uses her size for many jokes (both physical comedy and verbal jokes) which, of course, I would expect in a comedy. However, when you couple those jokes with the message the character is sending, you kind of glorify being big like that. They\'re portraying her as a strong character because she\'s overcoming adversity and being happy with herself. I can\'t agree with that. We shouldn\'t be teaching people that maintaining an unhealthy body fat percentage is ok. It creates health problems! High body fat percentage puts stress on your body in so many ways, it puts you at risk for heart disease, diabetes and more...why are we telling people that\'s OK?
I\'m gonna get up on my soapbox for a minute - this is going to be a long paragraph.
Your doctor should be telling you what a healthy range is and helping you figure out a plan to get healthy. Your doctor should also be describing all the health risks associated with being overweight. One of my faithful readers and members of the \"So Fit\" Family messaged me a link a short while ago and I have to tell you it got me so fired up I wanted to pop. There are, apparently, doctors out there who are telling people that it\'s OK to be fat, that aren\'t making an issue of it, that aren\'t weighing you when you come in for a visit and tell you not to worry about losing weight. I don\'t even know where to begin with this.
First off, a clarification - not all of the doctors on this list are internal medicine - there is a wide variety. There are internal medicine, family medicine, naturopathic, OB/GYN, midwifery, psychologists, therapists, gastroenterologists, etc etc. What bothers me is that these are doctors making it OK. If nobody else in the universe tells you the health risks of being overweight and urges you to \"get healthy\", your doctor should. Frankly I think it\'s irresponsible and a violation of the Hippocratic Oath to tell people it\'s OK and to tell them they don\'t need to worry about their weight or think about losing any. When someone walks in your office door and is 400 LBS...you offer them help, not a mozzarella stick (there is no tall person alive tall enough for 400 lbs to be healthy...please correct me if I\'m wrong). Now, don\'t bite my head off here - I understand that many people don\'t go to the doctor because they\'re embarrassed about their weight and don\'t want to weigh in, yes I do believe these people should be able to see a doctor without having to be ashamed...but if you feel ashamed because your doctor is telling you about the health risks you\'re currently facing...shouldn\'t that be a hint that you\'re not happy and it\'s time to do something about it? If the doctor is being a jerk about it and is intentionally making you feel ashamed about it, that\'s another thing entirely and I don\'t condone that, but what we have out there is the exact opposite - doctors making you feel good about being overweight! That\'s something that needs to stop. Another part that gets me fired up is: some of those doctors out there who are psychologists or therapists are basically preying on those who are overweight. These doctors get the overweight to come in under the auspices of caring about them and not making their weight an issue. That\'s deceptive and dirty. Ok...off my soapbox...
Add on to all of those things we just talked about the general culture of \"love your body\" \"it\'s OK to be big\" and \"be happy\" that these promote and what you have is a nation of overweight people who are empowered to pick up that chicken wing and chow down because y\'know what...I\'m OK with this and it\'s OK to be big! Add in \"The I Don\'t Feel Like It Syndrome\" and you have a recipie for disaster.
Y\'know...let me tell you...I was Mr. I\'m-Big-I\'m-Not-Ashamed for a while but y\'know what...when I stopped fooling myself and lying to myself...I admitted that I really wasnt\' happy. That\'s when My Story and My Transformation began. Don\'t forget...I was a pretty big guy...so on a lot of this, I\'m speaking from experience. I may have seemed happy or tried to be happy, but I really wasn\'t. It was the biggest thing dragging me down in my life.
So What Is \"Just Right\"?
Do we really know what \"just right\" is? We\'re pulled in two directions so much that many people don\'t actually find the way to \"just right\" or the tools to figure out what exactly that is. Where\'s the happy medium between \"too big\" and \"too skinny\"? Well, many would say to follow a \"body mass index\" (BMI) chart...but I\'m not sure I agree with that. BMI charts follow age and height to find what your ideal weight range is. The government website where I found a BMI chart DID make a point to say that it is inaccurate for those with an athletic or muscular build, or for those who are older or who have lost muscle weight. Not everyone who is 24 and 5\'8\" should weight the same...some are lean builds and some are athletic. So BMI Chart is out. My vote is to use the Jackson & Pollock chart.
These charts, I think, hit the nail on the head. They go by age and gender, and there is a range! Lean, Ideal, Average, and Above Average. I\'m gonna go ahead and say that, since this IS \"America The Fat\" that \"average\" is probably \"slightly overweight\" and \"above average\" is probably \"too big\". I\'m not sure where I fall right now because I can\'t for the life of me figure out how much pressure to use when I use my body-fat measuring calipers. I\'ll go more in-depth on this in a later article, but the basics here are: women have higher acceptable body fat %\'s than men because they have more need of it in their bodies. These charts use age because as you get older, you naturally have / need more fat in your body. Like I said, this is a really REALLY basic explanation but the gist here is, I think this is the chart to follow. Ask your doctor to help you figure out your body fat percentage and go from there. This is also good for those building muscle as it allows you to account for muscle in your body - notice this chart doesn\'t use weight as a measurement! Imagine that...weight itself isn\'t everything. I feel like I\'ve heard that somewhere before...
\"Just Right\" is different for everyone. Some of you might want to fall into the \"ideal\" category, some of you might want to be a little more in the \"lean\" category. Just make sure if you\'re gonna go down the \"lean\" road you have some muscle in there...don\'t go down the \"lean\" road in such a way that you become \"too skinny\". I don\'t want to sound like I\'m putting down the \"love yourself\" idea, but you should be able to love yourself and be healthy too! It\'s all well and good that people want others to be happy, but there\'s nothing wrong with being fit and healthy as a means to be happy . All too often the \"fit\" people are demonized as the jerks, the evil ones, the people putting me down for being fat. The sad truth is, there are \"fit\" people out there who DO actually do that. So my advice to you is - Offer help, not hate. Part of why this whole \"love yourself, fat is OK\" thing is out there is because of \"the jerks at the gym\". Let\'s try to turn that image around, ok? Otherwise Goldilocks is never going to find \"just right\" and we\'ll end up like the humans in Wall-E. Nobody wants that.
','The Goldilocks Problem - Body Image','','inherit','closed','closed','','113-revision-v1','','','2017-01-15 08:05:50','2017-01-15 13:05:50','',113,'http://sothisisfitness.com/2017/01/113-revision-v1.html',0,'revision','',0),(700,1,'2017-01-15 08:05:51','2017-01-15 13:05:51','Let\'s have a little talk about -Haters-.
We all know what haters are. We all probably know some haters too. Odds are, many of you out there might even have haters of your very own! I\'ll go ahead and say that 90% or more of the haters out there are the people I\'m talking about in this post. Up to 10% might have a legitimate reason for hating...maybe. For the purposes of this article, let\'s assume we\'re talking about the 90% that I\'m about to describe.
Ultimately, I have to say...I don\'t hate haters. If you think about it the way I do...you can\'t help but love them just because of their very nature. Haters are important! Just not for the reason they wish they were. On this Motivational Monday morning, I think its time to talk about the haters.
What drives a hater? What do Haters...hate? Why?
So, before we go on...you might be wondering what exactly I mean by \"hate\". What does it mean to be \"hated on\"? How does someone \"hate on\" you?
Think back to elementary school, middle school...yes even high school. The haters will make fun of you. The haters will belittle you and your achievements. The haters will try to recruit others to their side to make you feel like you\'re all alone. The haters will bully you and badmouth you. Haters will spread rumors about you. They\'ll try to make you feel like everything you\'re doing doesn\'t matter and no matter what you do, in the end you\'re just a loser wasting their time.
If you\'ve seen people getting \"hated on\", you\'ve probably wondered what that person did to \"deserve it\". If you\'re getting \"hated on\" yourself, its probably bothering you that you don\'t know why! I\'m going to make this REALLY simple:
Haters Hate Your Success
Yes. It really is that simple. Haters are bitter. Haters are jealous. Haters see in you a reflection of everything they wish they were. Haters want to be able to achieve what you have achieved. Have you lost weight recently? Your hater feels fat. Have you run a race? Your hater wishes they could run. Your hater DID run that race? You got a better time than them. I\'m sure you get the point.
I know this seems really childish and like something that belongs in grade school...but it\'s the unfortunate truth. Rather than celebrate your successes with you the haters try to wash it away and put you down. Rather than try to improve themselves and work on their shortcomings, they focus their energy on bringing. you. down.
But why?
Because the haters can\'t be bothered to do the work.
Haters are often people who suffer from things like \"The I Don\'t Feel Like It Syndrome\". Maybe The Fear Monster has them in it\'s grasp. Maybe they\'ve got a Napoleon Complex or The Scale discouraged them so badly they just can\'t bring themselves to try anymore. Maybe they\'re lost in \"America The Fat\". Or perhaps they just can\'t drum up the motivation to get it done. Whatever the reason...SOMETHING is keeping the haters from getting what they want and being happy, and it\'s everything that YOU have managed to work past to reach your successes and keep on going. That makes your haters very mad. It frustrates them. People often get angry or begin to hate what frustrates them or what they can\'t understand. So since the hater can\'t get past whatever it is stopping them...the mindset becomes toxic.
If the hater can\'t have success, neither can you!
THAT, in a nutshell, is why haters hate. If the hater can\'t be happy...if the hater can\'t lose weight...if the hater can\'t run a race, get an A+, get a girlfriend, get a promotion...neither should you. They hate seeing you get what they want. That\'s why they hate on you and try to bring you down - they\'re trying to make you quit. But this is why I love haters.
Haters let you know you\'re doing a good job
Honestly, the more hate I\'m catching...the harder my haters are hating, the better I must be doing. If they\'re hating on me that much harder then I must be making that much greater of an achievement. THAT is why I said haters are so important - haters are your success meter! Don\'t let them drag you down or discourage you - rather, let your haters be encouragement to go harder. See how much you can make the haters hate you. I\'d like to hope that eventually they\'ll either give up hating or start backing you, but it could very well be the case that they just can\'t get past whatever their own problem is...and they\'ll just keep on hating. So what. Let them hate. Just remember what it means.
By continuing to do what you\'re doing you\'re sending a message to your haters:
Your Opinion Does Not Matter.
Your continued success and your positive attitude lets the haters know that they are powerless to stop you. In the end, you should probably take pity on your haters - they wish they could do what you\'re doing but they can\'t beat their own roadblocks. They can\'t plow through like you have and get down the road to success.
Sucks to suck.
So next time someone starts hating on you or trying to bring you down...just smile at them, walk away, and know that you are what someone else wishes they could be. Don\'t let the haters get you down or stop you - let them push you and encourage you to keep achieving new heights. Don\'t be afraid to post those before & after pictures. Don\'t be afraid to talk about how you got where you are.
Don\'t be afraid to keep becoming a better you. \"Haters gonna hate\".
Let \'em. ','Haters','','inherit','closed','closed','','107-revision-v1','','','2017-01-15 08:05:51','2017-01-15 13:05:51','',107,'http://sothisisfitness.com/2017/01/107-revision-v1.html',0,'revision','',0),(701,1,'2017-01-15 08:05:51','2017-01-15 13:05:51','I Have Lost My Way.
I\'ve been lost, wandering, and floundering nutritionally and in my fitness since just before my wedding last August. Going on 6 months now. 3 months of flat-out not working out, and 3 months of trying and failing to stick with a program. Nothing has stuck. I feel lost.
This is not a new feeling for me, and I don\'t like how the rest of the story goes. I know there are others, probably some people reading this, who are in the same boat - forward progress has come to a complete halt, or maybe never began in the first place. Eventually everyone will hit a plateau, or flounder, or get lost, or fall off the wagon...the trick is centering yourself and getting back on track.
Fortunately, I know how to stop this and right the ship. I\'m not going to allow myself to go back over 200 lbs.
It\'s time to go back to basics.
So what exactly are those \"basics\"? Is there some magic fix for this situation? Sure there is. Strap in, this is gonna be a doozie (the revelation AND this blog post) -
Proper Nutrition and Exercise
There, I said it. And let\'s be honest - you knew I was going to. The basics: Proper Nutrition and Exercise. It kind of is magic how well it works. Eating the right amount of the right stuff will do the trick, and getting some exercise will help the process - it\'s that easy and that complicated.
So where do I even begin? How do I figure out what \"the right amount\" and the \"right stuff\" is?
Step 1: What is your goal?
You have to know where you\'re going before you can figure out how to get there. We\'ll keep it simple right now and lump all your possible goals into three categories: do you want to gain weight (build muscle), lose weight (burn fat) or maintain (stay the same)?
Step 2: How much should I eat?
This is the deceptively hard part. How many calories do you think you should be eating? You might be shocked by the answer.
Process:
A. Figure out your BMR - B. Figure out your \"Maintenance Number\" - C. Figure out your target calories
Part A.) BMR is your \"Basal Metabolic Rate\" - it\'s how many calories you burn simply existing...y\'know, like, comatose. There are several formulas you can use to figure this out...I prefer the Mifflin - St. Jeor (and a recent ADA study found it to be the most accurate).
W = weight in kilograms
(weight (lbs) / 2.2) =weight in kg
H = height in centimeters
(inches x 2.54) = height in cm
A = age in years
Men
(10 x W) + (6.25 x H) - (5 x A) + 5 = BMR
Women
(10 x W) + (6.25 x H) - (5 x A) - 161 = BMR
Save this number - you\'re going to need it in a minute.
Part B.) How active are you?
Some people sit at a desk all day and some people are constantly moving - how active you are VERY MUCH affects how much you should eat in a day. Multiply your BMR by whichever of the following applies to you:
BMR x 1.2 - Sedentary (Desk job - sit around a lot)
BMR x 1.3 or 1.4 - Light Activity (light activity job...walking a bit)
BMR x 1.5 or 1.6 - Moderate Activity (waitress or other \"moving\" job)
BMR x 1.7 or 1.8 - High Activity (physically demanding lifestyle)
BMR x 1.9, 2.0, 2.1 or 2.2 - Extreme Activity (VERY Active physicaly-engaging job/Professional Athlete)
The result is the number of calories you must eat to stay exactly where you are: your \"maintenance calories\".
Part C.) Factor in your goal - lose, maintain, or gain.
Earlier, in Part A, what did you decide was your goal? Lose weight (burn fat), gain weight (build muscle mass) or maintain (stay the same)? If you said \"maintain\", then the \"maintenance calories\" number we just figured out is your number.
If you want to lose weight: Generally, consuming 80% of your \"maintenance calories\" will lead you to a 1 lb/week weight loss. If you\'ve got a LOT to lose, you can safely go to about 60% of your maintenance calories for a 2 lb/week loss - this is the absolute MINIMUM amount of calories you should eat.
If you eat too little you are not doing yourself any favors - your body can go into \"survival mode\", afraid it will never receive food again, and store away a lot of what you give it as fat.
The absolute minimum calories you should ever eat, REGARDLESS of the above calculations, are below - NEVER go below these numbers. If your calculations try to take you lower, stop here.
1200 - women | 1500 - men
Want to GAIN weight? - Instead of subtracting 20% or 40% from your \"maintenance calories\"...ADD 20% or 40%. This should be roughly a 500 or 1000 calorie addition. Adding much more than that won\'t result in muscle gain...just fat.
Step 3: What should I eat?
This, too, will depend on your goals. The general guideline is \"eat clean\" and eliminate the junk. You can try doing this in 2 stages so it\'s not such a shock to the system:
Stage 1 - Avoid fried foods, fast food, and soda, limit refined (white) sugar.
Stage 2 - Eliminate white sugar & limit artificial sweeteners (raw turbinado cane sugar is ok), try to do brown/wild rice & whole grain bread/pasta instead of white. Stick to lean meats (chicken, fish, lean beef, turkey, etc).
Macro-nutrient ratios are important too! - Everything you eat is made up of 3 \"macro nutrients\" - Protein, Carbohydrates, & Fat. Make sure that these are balanced in the correct ratio and you\'ll do a lot to help yourself. GENERALLY, for fat loss, I like to stick with 50% protein, 30% carb, 20% fat. If you\'re trying to gain weight or doing some sort of athletic performance, you\'ll probably need more carbs (we\'ll cover macros in more detail another day).
Step 4: When should I eat?
This is really up to you, though I DO have some guidelines:
1.) ALWAYS eat breakfast
Breakfast really IS the most important meal of the day - it starts the fire and kicks your metabolism into gear. Make it count, have a couple hundred calories...take the early opportunity and throw some carbs on the fire!
2.) The Carb/Protein sliding scale
Short answer - Eat the majority of your carbs early in the day when your body needs the fuel for the fire, less carbs as the day goes on. More on this another day.
3.) Smaller, more frequent meals
Again, think of your metabolism like a fire - dumping a big pile of wood on the fire all at once makes it slow down and work through that big pile. If, every so often, you throw a little wood on the fire it will flare up and burn steady, shredding everything you throw at it.
4.) Spread it out
I trained myself to eat every 2 hours, and I continue that for as long as I\'m awake. Think about it - the longer you\'re awake - the more you\'re doing - the more fuel you need. My last meal is generally 2 (maybe 3) hours before bed. Coupled with the smaller/more frequent meal idea...this is a recipe for success.
Step 5: Exercise - and eat what you burn!
Getting your nutrition in line is 80% of the battle, but exercising is important too! Exercise is a good way to (obviously) burn more calories, build some muscle, look (and feel) better, and just generally be healthier. It helps you really take charge of your health and get your fitness super-charged!
Everyone has different needs - some people don\'t want to work out in a gym for whatever reason (maybe you\'re not a self-starter, need constant hand-holding, and can\'t afford a personal trainer 6 days a week). Some people CANNOT work out at home (distractions, lack of motivation, etc). Whatever your needs/desires, there IS an option out there for you! Maybe I can even help (and I\'d be happy to!)! Regardless of the path you choose...one of the most important things to remember...
EAT THE CALORIES YOU BURN IN YOUR WORKOUT!
Yes, in order to lose weight you need to burn more calories than you take in. However...you\'re already doing that by doing all that math you did earlier in this post! It is crucial that you add the calories burned in a workout to your target calories for the day.
How do you figure out how many calories you burned? Most cardio equipment can give you a good estimate or you could invest in a wearable heart rate monitor (I recommend doing that). If you\'re looking for guidance/recommendations feel free to comment on this post. So what\'s the bottom line here?
Exercise & Proper Nutrition Are The \"Basics\" That Will Make It Happen!
If you don\'t see the scale move...don\'t get discouraged...remember - that number isn\'t the only one that means something. If you\'d like a little help/guidance feel free to email me (Darrell@SoTHISIsFitness.com) or leave a comment on this post.
Disclaimer: I am not a nutritionist/registered dietitian or doctor - I have simply gone to the school of hard knocks. I have learned this through my own independent research, peer interaction, and trial/error.','Back To Basics','','inherit','closed','closed','','44-revision-v1','','','2017-01-15 08:05:51','2017-01-15 13:05:51','',44,'http://sothisisfitness.com/2017/01/44-revision-v1.html',0,'revision','',0),(702,1,'2017-01-15 08:05:51','2017-01-15 13:05:51','It\'s that time of year again.
New Year\'s Eve. That means January 1st is tomorrow. Those of us in the fitness world know all too well what\'s about to happen...
The gym is about to get crushed.
Yes, the annual Gympocalypse is upon us once more. \"They\" are coming. \"They\" - those who claim \"Yes, THIS will be my year! This time, this time by golly I\'ll actually do it!\".
I can hear my fellow gym-goers already.
\"Ah shit...\" - \"Don\'t worry, they\'ll be gone in a few weeks.\" - etc. Gym rats the world over already hate these people about to invade their holy spaces, and they\'re not shy about sending the message of \"you\'re not welcome. Be Gone, you of weak mind and body.\"
I know these \"resolutioners\" all too well.
Yes, I know your type. I\'ve got your number. I know what you\'re all about, how you tick, and what, exactly, the formula here is. I know how this is going to go...so...
I have my own message for you...
Yeah, I DO know your type. It\'s one of a few:
Maybe you\'ve tried and failed before, lost hope temporarily but still aren\'t willing to give up the dream of finally being happy with your body.
Maybe you used to be Mr./Ms. Athletic...and thanks to \"life\" you fell out of it. Now you\'ve finally mustered up the courage to find your way back to the promised land, but it\'ll be harder now.
Maybe you\'ve never been the athletic or \"fit\" type...but hey, why not me? And y\'know what, now seems like a great time. There\'s New Year\'s specials!
Am I close? Probably.
So I\'ll say it again: You\'d better dig in. Why?
This is going to take time and effort.
Yes, your body will change. However, nobody said it was an easy task...and it will not happen overnight. It might take anywhere from 1 - 3 months to start seeing visible change. And that\'s if you work out enough. It\'s generally accepted that you need to work out (i.e. a structured workout routine) consistently at least 3 days a week (Says who? Here, here, and here are examples).
Please don\'t get discouraged when things don\'t go your way. Keep at it. If you\'re not getting anywhere...
Ask for help.
Nobody at the gym expects you to be a pro...but they DO expect you not to act like an idiot. You should know \"gym etiquette\", you should have a plan, and you should refrain from being a jerk.
\"Being a jerk\"? Not putting away your weights/equipment. Aimlessly occupying space. Sitting on a piece of equipment reading a book. Talking/texting/selfie-ing in the gym. Making excessive grunting/groaning/noises in an attempt to look impressive. All of these, and just generally being obnoxious, are great ways to make more tenured gym members (and even your fellow resolutioners) absolutely hate you. So don\'t do it.
Don\'t have a plan/program/routine? Get one. Your best bet is an actual, legitimate personal trainer. They are educated, certified, and know what they\'re talking about. They understand how to build a plan specific to YOU that will get you the results you want. They will push you past your perceived limits. They will motivate and encourage you. I recommend it.
Not willing to pay for a trainer? You\'re gonna have to learn it the hard way. Make sure you\'ve got both cardio AND strength in your plan. You\'re going to have to do lots of research, and lots of trial-and-error. And that\'s fine. It\'s what I did, and I turned out just fine. Would\'ve been easier with a trainer, though.
You\'re either paying in cash money or your time and effort...you choose. Either way, you get what you pay for.
Got some general questions? Need a little motivation or encouragement? If you look like you\'re genuinely making an effort, many of the more tenured and experienced gym members might be willing to help rather than make you feel unwelcome. The staff at your gym (not necessarily a personal trainer) should be able to help out, too.
It\'s tough to get help, though, if the staff doesn\'t care...so...
Choose wisely.
The right gym/health club can make a huge difference. Unfortunately, there are many gyms out there that know how likely you are to fail. And that\'s fine by them. They are more than happy to sign you up, take your money, and never talk to you again (unless you have a billing problem). I work in a gym...and I hate those clubs. They make us all look bad. I could go on for days (seriously...you mention Planet Fitness and I see red)...
Again, as a general rule, you get what you pay for. If a gym is touting only their low low price, how many \"free\" things they\'re throwing at you, and \"no commitment!\"...walk away. Trust me. On the flip side...unless there\'s a pool, steam/sauna, tennis/racquetball, and I get a personal trainer at least weekly... I see no need for a gym membership to cost much more than $60/month (with commitment). On that note...
DON\'T FEAR \"COMMITMENT\".
There is NOTHING wrong with signing a commitment term at a gym. We\'ve established that this is going to take a while, right? So why do you have a problem committing to that period of time? If a gym lets you sign up without a commitment they are inviting you to give up and fail. Some days you are NOT going to want to get out of bed. You might falter, miss a month (or two...or five...), and want to quit because \"you\'re throwing money out the window\". When you\'re hanging by a thread and you\'re ready to throw in the towel...that commitment might be what gets you back on track. So quit whining, quit making excuses, and sign up, already.
That said...making the right choice of gym isn\'t the last piece of the puzzle.
This is bigger than just \"going to the gym\"
Yes, unfortunately, the \"new you\" doesn\'t just happen by arriving at the gym 3x/week. You can work out 3 hours a day 8 days a week and crush it...but it doesn\'t matter if you don\'t eat right.
Nutrition is a critically important part of your new fitness journey. Get rid of the garbage, get more of the good stuff, and develop good habits of how and when to fuel yourself with that good stuff.
What\'s \"garbage\"? Some is obvious, some is not. If it gets to you in a paper bag through your car window...it\'s probably garbage. Use your noggin - you know if you shouldn\'t be eating it.
What\'s good? Veggies, lean meats, chicken, fish, whole grains, fruits (in moderation), etc. The less \"processed\" it is, the better. The shorter the ingredients list and the more of it you can pronounce/understand, the better. You do not have to remove an entire category (like fat, or carbs) from your diet.
How/when do I eat? Think of food as fuel. The more of your day you have left, the more fuel you need to get through it. \"Breakfast like a king, lunch like a peasant, dinner like a pauper.\" Better yet, take it to the next level by learning to eat small meals (200 - 400 calories depending on your needs) every 2 to 3 hours. That method will keep your metabolism fired up, give you more energy, and you won\'t binge because you\'re over-hungry.
\"Diets do not work long-term\". Focus on making choices and behavior modifications that you can stick with. This is a lifestyle change, not a temporary diet.
Remember why you\'re doing this.
This is a lot of work. If you lose sight of why you\'re doing it in the first place...it\'s not going to seem worth it to you, and you will fail. Make sure you\'ve got a concrete, attainable goal. Something measurable. Maybe it\'s a size of clothing to fit into. Maybe it\'s finishing a 5K/10K/Marathon. Maybe it\'s being able to do 5 pull-ups. I recommend NOT making it a weight goal...and here\'s why.
Yes, it\'s a lot of work...but you CAN do it. It\'s worth it.
You are not alone.
I know you because I used to be one of you. August 2012 I was about 305. Today I\'m running marathons to train for ultramarathons. You don\'t necessarily have to run marathons...the point is...if I can do it, so can you. I may not have joined the gym in January...but so what? Joining in January doesn\'t make you any less a member or any less able to do it than someone who started in August or May.
Don\'t quit, believe in your ability to do it, and stick with it. Unless you\'re injured or sick from the neck down...drag yourself out of bed and make your workout happen at all costs.
This can happen. It is a lot of work. So you\'d better dig in, believe, commit, and make it happen. This CAN be your year...so let\'s do this.','To The \"Resolutioners\" Eyeing The Gym','','inherit','closed','closed','','26-revision-v1','','','2017-01-15 08:05:51','2017-01-15 13:05:51','',26,'http://sothisisfitness.com/2017/01/26-revision-v1.html',0,'revision','',0),(703,1,'2017-01-15 08:06:17','2017-01-15 13:06:17','A lot has happened in the last sixteen days. In order to make fundraising for The V Foundation possible I\'ve been hitting the pavement hard in search of sponsors for my big half-marathon run. I\'m happy to say...I\'ve been incredibly successful! I\'ve been floored by the outpouring of support and by all the businesses who have responded to my story and have committed to sponsoring me! I want to recognize and thank all of my sponsors and talk about how some of them have gone a step further to support me, but I can\'t do ALL of that in one post...it\'d be too long and you\'d get bored. Instead, let\'s talk about one particular addition to what\'s becoming two months of training and races.
Those who have been reading \"So THIS Is Fitness...\" know that Sportclips is the title sponsor for my half-marathon run. I called that the \"platinum level\" sponsor. I have also been seeking Gold and Silver level sponsors. One of the Gold level sponsors I\'ve secured went a step further and, among other things, went beyond the \"Gold\" level, allowing me to register for another race in preparation for the half-marathon! That\'s awesome! What race? Who did it?
MOCEAN Cape Cod! That\'s who. I poked my head in to the store one day (in Mashpee Commons, by the way), had a GREAT conversation with Ryan, the owner, and he seemed really into the blog, my story, and what I was trying to do. He threw out a lot of great ideas and hopefully late in September or early October we\'ll be able to hold a fundraising event at his store (as long as I can think one up!). He was so into everything I\'ve got going on with this that he not only signed on to be a Gold sponsor for the half-marathon, but he\'s now the title (Platinum) sponsor for another run! How excited do you think I am to add in another run to this little campaign? Yeah. So, what run is this?
The 5th Annual Canal Run For The Troops 10K
October 5th, at 10 am, I\'ll be starting what promises to be a beautiful run along the Cape Cod Canal. What a great way to spend day 2 of my birthday weekend! Turn 25 one day, go run a 10K the next. Works for me
This run is put on by a great little organization called Cape Cod Cares For Our Troops, headquartered in Brewster. I poked around their website, and they actually do a lot for Cape-based troops. You should check out their site (linked above).
There\'s something I\'d like to point out about road races:
One of the nice things many people don\'t realize is that when you sign up for a road race like this, where an organization is putting it on, your entry fee isn\'t just helping to pay for the running of the event itself - your entry fee is a donation to the organization and the (presumably) good work it\'s doing. They plan to use the money raised from this run to send 1500 Christmas care packages to our troops deployed overseas. Seems like a worthy cause to me. Maybe one will make it to my cousin Joshua, who knows.
This Is Only Going To Continue Growing!
That\'s not the only run I have the privilege of adding to my little campaign here, but I\'ll save the rest for another update. I\'m so excited at what this is turning into, so happy at the outpouring of support, and I can\'t wait to really get rolling with this! I want to send a BIG thanks out to Ryan and his crew at MOCEAN in Mashpee. You can find them in the Mashpee Commons at 34 Steeple St., on Facebook here, and at their website here.
I\'ve got about two weeks until the real training starts. Once I get all the sponsors lined up and confirmed I\'ll get everything in order for fundraising, which will probably happen about the same time I start some serious half-marathon training! Keep an eye out for the next update - it\'ll probably be about the other runs I\'m adding in!
If there\'s one thing you learn from this - let it be that anything is possible. In March I had never run before, now I\'m sponsored for four races. Wait...did I say four? You\'ll have to find out about the other two next time ;-) Don\'t forget to \"like\" the Facebook and follow the Twitter - I post more frequent updates there - you might get some cool insider info!','Getting things in MOCEAN - Running Update!','','inherit','closed','closed','','106-revision-v1','','','2017-01-15 08:06:17','2017-01-15 13:06:17','',106,'http://sothisisfitness.com/2017/01/106-revision-v1.html',0,'revision','',0),(779,1,'2017-01-20 16:45:20','2017-01-20 21:45:20','There really just aren\'t enough hours in the day. Life is busy! We have so many things we need to get done in 24 hours...and it\'s just not enough. Work, sleep, eat, meetings, chores, errands, meet up with friends...before you know it you\'re overdue on a whole laundry list of things...oh and there\'s the laundry too! I have a whole screen of my phone (multiple homescreens) dedicated to my \"To Do\". That\'s it, right there! That\'s not even the whole list...those widgets scroll. I even have to color-code it to keep it all straight. I\'m sure some of you can relate.
Bottom line is...how are we supposed to be expected to juggle everything we\'ve got going on AND get a workout in? It\'s crazy! What if you work a 12 hour day? What if you\'ve got the kids to worry about? It just. Doesn\'t. WORK.
Well...On this lovely Motivational Monday morning...I\'m here to tell you...We have to make it work. \"BUT HOW?! I just can\'t do it!\" Yes. You CAN. And it\'s not as daunting as it might seem.
OK... I know what you\'re probably thinking.
You\'re probably thinking I have no idea how busy you are, how much you have to get done, and how much this just doesn\'t work for you. Well...that\'s just the thing. It\'s not GOING to work for you. You have to make it work. You have to work. Nothing worthwhile in this world comes easy. Your ideal body is no exception to that rule. It\'s never easy adding something else onto your plate, and that goes doubly so for a commitment of this magnitude. Last August, if I knew what this was going to become...300 lb me probably wouldn\'t have gone for it. 300 lb me would think 188 lb me was insane.
Baby steps.
What I find is that most people staring a workout regimen in the face aren\'t looking at that big of a picture - they\'re looking at day one. Or week one. They\'re looking at 45 minutes squeezed into their day, or an hour, an hour and a half, even two hours when all\'s said and done getting to the gym, working out, showering, coming home...oh no Darrell...that\'s SO much time I don\'t have!
That\'s the thing...
If that\'s the mentality...you probably just don\'t want it bad enough yet. I know I know...I don\'t know you, I have no idea what you want...
Truth of the matter is, when you want something bad enough, you will move mountains to make it happen. If not, you won\'t move very far from the couch. I know plenty of people who say they don\'t have time, they\'re SO busy...but somehow find time to watch hours and hours of TV each day...(\"I Don\'t Feel Like It\" Syndrome, anyone?)
The important thing to know is: There is ALWAYS a way to make it work.
So, I\'ve done a lot of talking but I haven\'t told you how yet.
You have to take a good hard look at what you\'ve got going on in your life. Look at your daily schedule. You probably have a LOT of free time that you don\'t even realize you have! My college fraternity - Delta Chi, has a part of their scholarship program dedicated to Time Management - I\'m pulling this directly from that program...because it works. Take a blank weekly schedule like the one below (you can download it from http://www.time-management-abilities.com/printable-planners.html under \"advanced planners\":
Fill it out in order of:
1. Work (include travel time and getting ready...be reasonable)
2. Sleep
3. Meals (including cook time)
We\'ll pause here. All the remaining time, right now, is \"free time\". Yes, I know, you have SO MUCH you need to do...that\'s not free time. Well...here\'s where the next step comes in...Prioritizing.
Yes, there\'s a lot you need to get done. Ok, great. This is the time where you need to decide what is ACTUALLY important. You might surprise yourself. Things like doctor\'s appointments, grocery shopping (gotta have food to eat, right?) picking the kids up from school or bringing them to sports/activities/etc are going to be high priorities. Many of these things likely have to happen at a certain time, so that\'s going to bump them a little higher up on the priority list as well. All of the other little things you need to get done are probably lower priority items. So, let\'s go ahead and put those high priority items on the calendar. So now we have
1. Work | 2. Sleep | 3. Meals | 4. High Priority Items
And the rest is free time. There\'s still probably a good bit of free time left each day, right? It might be occurring at strange times, but it\'s there. This is the part where you can shimmy a workout in.
Yes, I know...you still have SO MUCH you need to get done. That\'s what prioritizing is about. If you\'re still reading this, you\'ve already decided that getting your health and fitness straightened out is a high enough priority that you can shuffle some lower-priority things around. So, let\'s find a convenient place to stick that workout. I like to work out first thing in the morning...energizes me, gives me a boost for my day, gets it out of the way and...frankly...at the end of a long day I\'m worn out and there\'s a good chance I could lose motivation. I recommend you work out as early as you can. The earlier you work out, the more energy you\'ll have and the more successful your workout will be.
So now we\'ve got
1. Work | 2. Sleep | 3. Meals | 4. High Priority | 5. Workout | 6. Low Priority
Now you can fit all of those other lower-priority items into your day. Throughout the course of the week, I\'m sure there\'s enough free time to get everything done that you need to get done. You probably even STILL have some free time left after that! This will even work for the people who work crazy shifts.
Yes, this is not a fool-proof system. There are some people out there who work two jobs, three jobs, are going non-stop, and might not think they have time. Well, these are the people who need to take \"make it work\" to heart. I know plenty of people who will sacrifice something to make the workout happen. Sleep just a little bit less, get up a little bit earlier, go to bed a little earlier or later, take a little less time to eat, get ready for work a little bit faster...You need to look at your schedule once you\'ve gone through the list of work, sleep, meals, and high priority items and think hard about what or how you can shuffle, squeeze or re-arrange to make it work.
I challenge you to stay strong and put the workout into the schedule before the low priority items. The only reason I wouldn\'t count the workout as a \"high priority item\" is because it doesn\'t have to happen at a particular time. High priority items should be the kind of thing that either HAS TO happen first, or has to happen at a particular time (such as a doctors appt., or getting to a business before it closes, etc).
I\'ve gone through a lot of trial and error getting my schedule to work. I\'ve had a lot of ups and downs. Working in a restaurant, my schedule is different week to week...I have to make it work. As I\'ve gone through these 5 different programs I\'ve done, I\'ve gotten a little better at it each time. But, as I get more and more dedicated to my fitness I have to look a little harder at my schedule. I\'ve designed an endurance training schedule for my half-marathon run that is pretty involved...I\'m juggling a workout program, running, and yoga. I have commitments with Delta Chi, my Masonic Lodge, work, my fiancee, etc etc. I\'m making it work. You can too.
In almost every case there is a way to make it work. You just have to find it. If you can\'t, reach out to me at Darrell@SoTHISIsFitness.com and I will do my best to help you figure it out. If you find you\'re having a hard time keeping your priorities straight (or doing the prioritizing in the first place) or want a community to help keep you accountable and share your struggles, please feel free to join the \"So Fit\" Family on Facebook. It\'s a special community within the \"So THIS Is Fitness...\" world where we share our successes, seek support during tough days, seek and share advice and keep each other motivated to be and do our best and get to the goal we\'re all chasing.
Just remember...
','Making It Work - Time Management','','inherit','closed','closed','','103-revision-v1','','','2017-01-20 16:45:20','2017-01-20 21:45:20','',103,'http://sothisisfitness.com/2017/01/103-revision-v1.html',0,'revision','',0),(704,1,'2017-01-15 08:06:17','2017-01-15 13:06:17','There really just aren\'t enough hours in the day. Life is busy! We have so many things we need to get done in 24 hours...and it\'s just not enough. Work, sleep, eat, meetings, chores, errands, meet up with friends...before you know it you\'re overdue on a whole laundry list of things...oh and there\'s the laundry too! I have a whole screen of my phone (multiple homescreens) dedicated to my \"To Do\". That\'s it, right there! That\'s not even the whole list...those widgets scroll. I even have to color-code it to keep it all straight. I\'m sure some of you can relate.
Bottom line is...how are we supposed to be expected to juggle everything we\'ve got going on AND get a workout in? It\'s crazy! What if you work a 12 hour day? What if you\'ve got the kids to worry about? It just. Doesn\'t. WORK.
Well...On this lovely Motivational Monday morning...I\'m here to tell you...We have to make it work. \"BUT HOW?! I just can\'t do it!\" Yes. You CAN. And it\'s not as daunting as it might seem.
OK... I know what you\'re probably thinking.
You\'re probably thinking I have no idea how busy you are, how much you have to get done, and how much this just doesn\'t work for you. Well...that\'s just the thing. It\'s not GOING to work for you. You have to make it work. You have to work. Nothing worthwhile in this world comes easy. Your ideal body is no exception to that rule. It\'s never easy adding something else onto your plate, and that goes doubly so for a commitment of this magnitude. Last August, if I knew what this was going to become...300 lb me probably wouldn\'t have gone for it. 300 lb me would think 188 lb me was insane.
Baby steps.
What I find is that most people staring a workout regimen in the face aren\'t looking at that big of a picture - they\'re looking at day one. Or week one. They\'re looking at 45 minutes squeezed into their day, or an hour, an hour and a half, even two hours when all\'s said and done getting to the gym, working out, showering, coming home...oh no Darrell...that\'s SO much time I don\'t have!
That\'s the thing...
If that\'s the mentality...you probably just don\'t want it bad enough yet. I know I know...I don\'t know you, I have no idea what you want...
Truth of the matter is, when you want something bad enough, you will move mountains to make it happen. If not, you won\'t move very far from the couch. I know plenty of people who say they don\'t have time, they\'re SO busy...but somehow find time to watch hours and hours of TV each day...(\"I Don\'t Feel Like It\" Syndrome, anyone?)
The important thing to know is: There is ALWAYS a way to make it work.
So, I\'ve done a lot of talking but I haven\'t told you how yet.
You have to take a good hard look at what you\'ve got going on in your life. Look at your daily schedule. You probably have a LOT of free time that you don\'t even realize you have! My college fraternity - Delta Chi, has a part of their scholarship program dedicated to Time Management - I\'m pulling this directly from that program...because it works. Take a blank weekly schedule like the one below (you can download it from http://www.time-management-abilities.com/printable-planners.html under \"advanced planners\":
Fill it out in order of:
1. Work (include travel time and getting ready...be reasonable)
2. Sleep
3. Meals (including cook time)
We\'ll pause here. All the remaining time, right now, is \"free time\". Yes, I know, you have SO MUCH you need to do...that\'s not free time. Well...here\'s where the next step comes in...Prioritizing.
Yes, there\'s a lot you need to get done. Ok, great. This is the time where you need to decide what is ACTUALLY important. You might surprise yourself. Things like doctor\'s appointments, grocery shopping (gotta have food to eat, right?) picking the kids up from school or bringing them to sports/activities/etc are going to be high priorities. Many of these things likely have to happen at a certain time, so that\'s going to bump them a little higher up on the priority list as well. All of the other little things you need to get done are probably lower priority items. So, let\'s go ahead and put those high priority items on the calendar. So now we have
1. Work | 2. Sleep | 3. Meals | 4. High Priority Items
And the rest is free time. There\'s still probably a good bit of free time left each day, right? It might be occurring at strange times, but it\'s there. This is the part where you can shimmy a workout in.
Yes, I know...you still have SO MUCH you need to get done. That\'s what prioritizing is about. If you\'re still reading this, you\'ve already decided that getting your health and fitness straightened out is a high enough priority that you can shuffle some lower-priority things around. So, let\'s find a convenient place to stick that workout. I like to work out first thing in the morning...energizes me, gives me a boost for my day, gets it out of the way and...frankly...at the end of a long day I\'m worn out and there\'s a good chance I could lose motivation. I recommend you work out as early as you can. The earlier you work out, the more energy you\'ll have and the more successful your workout will be.
So now we\'ve got
1. Work | 2. Sleep | 3. Meals | 4. High Priority | 5. Workout | 6. Low Priority
Now you can fit all of those other lower-priority items into your day. Throughout the course of the week, I\'m sure there\'s enough free time to get everything done that you need to get done. You probably even STILL have some free time left after that! This will even work for the people who work crazy shifts.
Yes, this is not a fool-proof system. There are some people out there who work two jobs, three jobs, are going non-stop, and might not think they have time. Well, these are the people who need to take \"make it work\" to heart. I know plenty of people who will sacrifice something to make the workout happen. Sleep just a little bit less, get up a little bit earlier, go to bed a little earlier or later, take a little less time to eat, get ready for work a little bit faster...You need to look at your schedule once you\'ve gone through the list of work, sleep, meals, and high priority items and think hard about what or how you can shuffle, squeeze or re-arrange to make it work.
I challenge you to stay strong and put the workout into the schedule before the low priority items. The only reason I wouldn\'t count the workout as a \"high priority item\" is because it doesn\'t have to happen at a particular time. High priority items should be the kind of thing that either HAS TO happen first, or has to happen at a particular time (such as a doctors appt., or getting to a business before it closes, etc).
I\'ve gone through a lot of trial and error getting my schedule to work. I\'ve had a lot of ups and downs. Working in a restaurant, my schedule is different week to week...I have to make it work. As I\'ve gone through these 5 different programs I\'ve done, I\'ve gotten a little better at it each time. But, as I get more and more dedicated to my fitness I have to look a little harder at my schedule. I\'ve designed an endurance training schedule for my half-marathon run that is pretty involved...I\'m juggling a workout program, running, and yoga. I have commitments with Delta Chi, my Masonic Lodge, work, my fiancee, etc etc. I\'m making it work. You can too.
In almost every case there is a way to make it work. You just have to find it. If you can\'t, reach out to me at Darrell@SoTHISIsFitness.com and I will do my best to help you figure it out. If you find you\'re having a hard time keeping your priorities straight (or doing the prioritizing in the first place) or want a community to help keep you accountable and share your struggles, please feel free to join the \"So Fit\" Family on Facebook. It\'s a special community within the \"So THIS Is Fitness...\" world where we share our successes, seek support during tough days, seek and share advice and keep each other motivated to be and do our best and get to the goal we\'re all chasing.
Just remember...
','Making It Work - Time Management','','inherit','closed','closed','','103-revision-v1','','','2017-01-15 08:06:17','2017-01-15 13:06:17','',103,'http://sothisisfitness.com/2017/01/103-revision-v1.html',0,'revision','',0),(705,1,'2017-01-15 08:06:17','2017-01-15 13:06:17','I\'ve been talking a lot about all these road races I\'m doing in the next two months - the 5K (from Sunday), the two 10K\'s, and of course the half-marathon. I\'m fortunate so many companies have signed on to sponsor me - they have made it possible for me to do these races and to continue to do work for a great cause (please be sure to check out the sponsors page and see who\'s helped me out - they\'re all great!). I\'ve only made a small announcement on Facebook, but the big news is -
I\'m fundraising for The V Foundation For Cancer Research!
Yes, this campaign of runs is a fundraising campaign, and the fundraising officially started a few days ago. You can visit my online fundraising page here if you\'d like to make a contribution. All of my training, My Story, and My Transformation has made this possible.
So...what IS The V Foundation and why do I (you) care?
The V Foundation\'s mission statement, found on their website, is:
The V Foundation is a charitable organization dedicated to saving lives by helping to find a cure for cancer. The Foundation seeks to make a difference by generating broad-based support for cancer research and by creating an urgent awareness among all Americans of the importance of the war against cancer. The Foundation performs these dual roles through advocacy, education, fundraising, and philanthropy.
The V Foundation was founded in 1993 by former NCAA basketball coach and N.C. State Athletic Director Jim Valvano with the assistance of ESPN. It was announced in a tear-jerking speech at the 1993 ESPY awards (seen below).
Basically, Jimmy V was diagnosed with terminal cancer and wanted to help find a cure. Going through it from the patient side of it, he realized just how slowly cancer research fundraising ended up benefiting the actual patient, so he sought to speed up the process. Jimmy V passed away just two months after his ESPY speech, but 20 years later The V Foundation is going strong, making an impact, and working hard towards realizing his ultimate goal of finding a cure.
So what exactly am I doing to help?
I am running four races to raise awareness and raise money for The V Foundation. One of them has already happened, the other 3 are all in the month of October.
9/22/13 - Tavern to Tavern 5K - Cambridge, MA (finished 200/722 - time: 23:51 - 7:45 min/mile)
10/5/13 - Canal Run For The Troops 10K - Buzzard\'s Bay, MA
10/20/13 - 31st Annual Boston Firefighters Local 718 Memorial Road Race 10K - Dorchester, MA
10/26/13 - Cape Cod Marathon Half - Falmouth, MA
I\'m currently fundraising through word of mouth and online through social media. You can, again, reach my online fundraising page here:
http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13
I\'m in the process of brainstorming a fundraising event to hold locally. More on that soon (I hope!).
Why The V Foundation?
I know there are a million charities out there I could be fundraising for and some people have asked me how/why I chose The V Foundation. The answer is very simple: My college fraternity - The Delta Chi Fraternity, Inc. - partnered up with The V Foundation in 2006. Almost every philanthropy event I did as an undergraduate member of my Chapter was to benefit The V Foundation...needless to say I had a lot of exposure to it and what it stood for. After raising over $2,800 for Dana-Farber through my Falmouth Road Race run, I thought it\'d be nice to do something similar for the first charity I ever really worked with and that I had such ties to. All money raised through this campaign will be donated to The V Foundation on behalf of The Boston Area Alumni Chapter of Delta Chi.
So why should I care? And why should I contribute?
These days it seems like everything causes cancer. We\'re figuring out every day that something else we\'ve gotten used to can give us cancer! Even some of those who do their best to avoid carcinogens can be struck by the disease, and unfortunately, nearly everyone has a friend or family member who has been touched by some form of cancer. Cancer has stumped the world\'s top scientists for years, and the research necessary to learn more and figure out how to beat cancer takes a lot of time, training and equipment which, of course, costs a lot of money. By contributing to fundraising for organizations like The V Foundation, we can help build up the funds needed for grants to help researchers who are working so hard to find a cure.
Please help me make this a successful fundraising campaign!
On behalf of The V Foundation for Cancer Research and The Boston Area Alumni Chapter of The Delta Chi Fraternity, Inc. I thank you all in advance for your help, support, and generosity! If you have any questions please don\'t hesitate to reach out and ask - Darrell@SoTHISIsFitness.com
http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13','Do It For The V','','inherit','closed','closed','','99-revision-v1','','','2017-01-15 08:06:17','2017-01-15 13:06:17','',99,'http://sothisisfitness.com/2017/01/99-revision-v1.html',0,'revision','',0),(706,1,'2017-01-15 08:06:33','2017-01-15 13:06:33','Another race run, more lessons learned. Honestly, every time I go out there and run a race I learn more about myself, my body, and what to/not to do. If I can save someone having to learn some of this stuff the hard way, “So THIS Is Fitness…” has done its job. Saturday was the Canal Run For The Troops 10K and the Burpee Challenge that I issued (video is in this article!) - let\'s get right down to it and go over how it went, what I definitely did wrong to screw myself, and what I\'m going to do next time to save myself a LOT of pain and frustration.
SO - Canal Run For The Troops 10K...that was FUN! The course was nice - a flat course along the Cape Cod Canal. The weather started out kind of so-so, but it ended up getting sunny and being a nice day! For those who missed it in previous articles, the event was put on by Cape Cod Cares 4 The Troops - and everyone\'s entry fee went to help pay for postage for care packages for our troops overseas. Considering my \"little\" cousin Joshua is out there putting his life on the line, I can appreciate what they\'re doing here.
This race was special for a couple of reasons as well - for one, it was the day after my 25th birthday, and as soon as it was over I went home and enjoyed the company of some family, friends, and Delta Chi brothers I haven\'t gotten to see in a long time. On top of that...MEGAN RAN WITH ME! And by \"ran with me\" I mean she was running the race. We laugh about it, but I do have a tendency to zoom away. It\'s nice, though, because I get to see her cross the finish (she\'s really not all that far behind me, and I\'m always damn proud of her).
As far as results - I came in at 55:51 (RunKeeper tells me I was doing 8:46 min/mile). I was 37th out of 89 10K runners and 3rd of 4 in my age group (2nd of 4 in my age group was a full minute/mile faster - I don\'t feel bad about that). I have to say...overall I think I could\'ve done better. I\'m a little disappointed because I have made better time in my own neighborhood with much more hill. I know I did a number of things wrong that, in the end, screwed me. I broke my own rules! I find that ironic considering I posted an article about race beginner do\'s and don\'t\'s right before I broke exactly those rules.
SO - How did I screw up?
For one, I didn\'t run at all during the week leading up to the race. I did a 10 mile run on sunday and the next run I did was the 10K on Saturday. Big Mistake. I should\'ve gone for a couple, stayed loose, and kept my body ready.
What else? I didn\'t eat enough the day/night before. My body wasn\'t fueled up enough - no energy stores! When I was pushing and demanding my body to give more, there wasn\'t much gas in the tank to do it with!
I didn\'t hydrate enough the day before. I keep talking about how important hydrating is and I keep falling short when it counts the most. Before the Falmouth Road Race I hydrated the crap out of myself - I had to run to the restroom constantly. This time? Not so much.
I didn\'t re-fuel mid-race. I got my body used to getting some fuel around mile 3 or 4 when I\'m pushing hard on a 6+ mile run. A Gu gel or an energy block or something. I didn\'t do that this time. That was a big mistake - looking at my mile splits and remembering how I felt...those last three miles suffered greatly. I was working much harder and achieving a slower time. My first mile felt effortless and I had an 8:04/mi split...my last mile I felt like I was pushing to the limits and I got 8:38/mi split...
SO - what did I learn? Follow my own advice and don\'t get lazy pre-race. You have to maintain your body and keep it prepped and ready. If you don\'t, your performance will suffer. I DID have fun, don\'t get me wrong...I\'m just a little disappointed because I REALLY wanted to break 50 minutes. That\'s ok...I might be able to do it next Sunday in the Firefighter\'s Memorial 10K.
What About The Burpee Challenge?!
In order to kick-start fundraising for The V Foundation I issued a challenge - for every $5 donated by the time I finished the race I would do one burpee (see the original challenge here). By the time I finished, $135 had been donated, equaling 26 burpees. I decided since it was ONLY 26...I would do full rather than half burpees. I regret this choice. You can\'t see it in the video, but Megan shook her head at me when I said I was doing fulls...I didn\'t get why then, but I do now. As you watch be aware that - yes, I know - my form starts to suck around #16. That\'s what I get for doing 26 full burpees after killing myself on a 10K.
And after that nonsense I went home and did a T25 double workout - Lower Focus then Ab Intervals. YIKES!
There is still time to donate! Please check out the \"Do It For The V\" article to read more about what The V Foundation is and why I\'m fundraising. If you\'d like to make a contribution, please visit my page at http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13. I thank you in advance for your contribution!
I\'d like to thank my sponsors on this race for helping make it possible! MOCEAN Cape Cod was the Bodywork Health & Wellness, Anytime Fitness (Falmouth/Mashpee) and Innerglow Yoga for their help and support! Please visit the Sponsors page to check them out and the rest of my sponsors as well!
Don\'t forget to check out the Facebook page and follow the Twitter for more updates (only full articles go here - there\'s lots more available)!
title sponsors - they got me into this race in the first place! I\'d also like to thank
Just remember - if I can do this...anyone can!','Canal Run 10K/Burpee Recap: Lessons Learned','','inherit','closed','closed','','95-revision-v1','','','2017-01-15 08:06:33','2017-01-15 13:06:33','',95,'http://sothisisfitness.com/2017/01/95-revision-v1.html',0,'revision','',0),(707,1,'2017-01-15 08:07:37','2017-01-15 13:07:37','I did it. It\'s all over. 13 point freaking one miles. I can\'t believe I did that! And I can\'t believe my time either! It\'s been an incredible journey up to this point, and there are many miles ahead as I continue on to the next goal.
So today, as I recover, I think I\'ll take some time to talk about the last couple of weeks - the injury worries, the Boston Firefighter\'s Memorial 10K, and the half-marathon itself! I have a lot to catch up on...bear with me!
Lesson Learned - Listen To Your Body! If It Feels Wrong...Something\'s Wrong!
So I\'ll start with the injury worries that, for a minute, I thought might knock me out of the half marathon before I even started. September 29th I went for a 10 mile run as part of my training for the half. I was wrecked for the rest of the day - limping everywhere. I ended up feeling some pain on the outside of my left knee...I\'d never felt pain there, but I thought nothing of it. I gave myself a full week of rest to recover from it. Fast-forward to the Canal Run For The Troops 10K...and things got bad. Not only was I feeling that left knee pain I\'d never felt before the 10 miler...but at 5.7 miles I was stopped dead in my tracks by debilitating right hamstring pain (right at the bottom of the hamstring). I thought it was just an immense cramp, and almost a month later I\'m still not sure what it was. I do know that I\'ve been able to stretch on the spot and run through it every time it comes up. I struggled through the last half mile of the Canal Run and finished.
At that point I hit the panic button...made appointments with my primary care doctor (not until November), a podiatrist (not until 10/31) and my physical therapist (right away). As it turns out, my work shoes were too small and caused acute plantar fasciitis, which led to I.T. Band irritation on my left side. Painful, but not nearly as bad as it could have been. I took the right steps by getting new work shoes and new insoles as soon as my foot started really hurting, but by that point the \"damage\" had been done as far as my knee was concerned. My physical therapist was able to help me identify the problem (I.T. Band) and do some work to help me get through the half-marathon. Good news is, I did it...and now I\'ll see the podiatrist to permanently resolve the plantar fascia / foot issue and be back to normal come springtime, or maybe even later this winter (frozen fivers, anyone?).
For those who didn\'t read that far - ow.
Anyway, Boston Firefighters\' Memorial 10K
This race was supposed to be my last \"big\" run before the half-marathon...and it ended up being even more important than that - it became the big test to see if I\'d actually BE ABLE to run the half. I want to start off by saying a big THANK YOU to Flex Appeal Sports Nutrition for sponsoring me for this race!
I have to say, I had a lot of fun with this race, and I learned a lot about my body, my legs, and my running. This race is apparently a big deal - lots of firefighters and military people coming out to support the cause. This was the 31st running, so they know what they\'re doing, and they had a huge level of support from countless area businesses. I ended up taking home a free year\'s subscription to New England Runner...they were literally just tossing stuff out there.
Anyway, as far as the race itself - the course was pretty flat overall. I got to run through some major highway space which was pretty cool. It\'s too bad I\'m not much of a mid-run photographer...the firefighters had their boat spraying water everywhere for runners to see as we went over a bridge and ran through the harborwalk area. That\'s ok...my Droid stays right in my TuneBelt where I like it.
Unfortunately, thanks to more walk-breaks than I would\'ve liked, I didn\'t quite get the time I wanted. I finished in 56:39, 9:08 min/mile average. 467th of 995 overall. I was hoping to break 54 minutes, and I know I can do it...but my knee/I.T. Band was an issue...oh well. There\'s always next time, and I know what I\'m capable of. Still WAY better than my first 10K!
The Cape Cod Marathon Half
This was it...the big one! I\'ve been training for this for three months! I still can\'t believe it. It was an incredible experience getting my first 13.1...I feel so accomplished! It\'s so different running a half-marathon than it is to run a 5K or 10K...much more challenging and a completely different mindset.
This race, as well as the full marathon and relay, are put on by the Falmouth Track Club. The half is a beautiful course that starts in front of the post office downtown, does a little loop in the downtown area, then goes along Surf Drive, to Woods Hole along the Shining Sea Bikeway, back to Falmouth along the first three miles of the Falmouth Road Race route, and finishes in Town Hall Square. The full/relay goes in a big loop all around Falmouth, starting in the same place and finishing downtown.
Before I launch into it...a big thanks to all my sponsors that made it possible not only for me to run, but for me to be able to afford the gear necessary to train and compete in cold weather! It was 35 degrees at the start! SportClips in Falmouth was my title sponsor and, actually, my first sponsor period! I was fortunate enough to have a lot of sponsors - please check out the Sponsors Page to see who thought I was good enough to sponsor! THANKS!
So, the race itself...first off let me just say I have never before run in such absolutely FRIGID weather! It was bone-chilling cold...and I know it\'ll get colder, so I shouldn\'t complain...
That cold weather was forgotten as I passed the first mile marker...traded my Under Armour beanie for a sweatband and kept on truckin\'. I had gone four miles before I even realized what happened! It was at that point I realized just how different the mindset is when you run different races - Your mind and your body adjust to the length of the race! 6 days prior, when I hit 4 miles I felt like I had gone so much farther...but during the half? I wasn\'t even 1/3 done...and I felt like I could keep going for days! It\'s interesting, that\'s for sure.
And it is at this point I would like to say - what a beautiful course! As we ran along Surf Drive, with the beach to our left...I was marveling at how great the scenery was. If it\'s one thing I\'m coming to realize is a treat about foot races, it\'s that it\'s about taking time to appreciate the scenery, get in touch with your body and your world, and just be. If you\'re in the market for a gorgeous road race, look into the Cape Cod Marathon Half. We turned left onto the Shining Sea Bikeway to make our way to Woods Hole, and were treated to more of the same beautiful sunrise / early morning beach views. Makes me wish I was taking pictures.
It was at this point - about 4.5 miles, I had my first problem. The right hamstring issue, that I didn\'t experience AT ALL during the Firefighters\' 10K, came back! I immediately stopped off to the side, stretched it out and kept on going. I had to do this several times between 4.5 miles and 5.5 miles (which slowed me down by a couple minutes, total), but by the time I got off the bike path and into Woods Hole I had run through it.
But now I had a new challenge...
The entirety of the CCM Half is flat...except for miles 6.5 - 9.5. Those three miles are the first three miles of the Falmouth Road Race, so there\'s rolling hills, including Nobska Lighthouse. This was the challenge not because of the hills, but because my I.T. Band is sore 100% of the time going uphill (it\'s in and out / avoidable on flat terrain and non-existent on downhills). This part of the course slowed me down by probably a minute or two...I went slower than I wanted and had to take a bit more walk-break than I wanted. I got through it though...and at mile 9 I had a feeling...
But at Mile 10 I knew - I had a real shot to break 2 hours 15 minutes! Not only that, but if my math was right...if I was able to keep up 9 minute miles, hell...just be better than 10 minute miles...I could break 2:10! At that point, nothing else mattered. I had, at that point, officially run farther than I ever had in one shot before...and nothing was going to stop me from breaking 2:10. I told myself no more walk breaks - walk when you finish. I told myself the knee and the I.T. Band weren\'t going to be a problem - I\'ve come too far to crap out now. This was my time, and I was going to nail it.
And I did.
When I started the race, the one thing I hadn\'t checked that morning was my playlist. There were about 12 songs not showing up that I had put on...and I thought nothing of it. Ironically, at Mile 13, with the .1 miles of the finish line lead-up left to go...I ran out of music. For the last .1 I had to listen to my own huffing and puffing, but I got to hear the sound of the crowd...the cheering and clapping...and I saw that LED clock...2:09:22...it was in reach! I crossed at 2:09:29. Thirteen point FREAKING one miles...accomplished. I found out that considering how serious of an accomplishment it is and how hard you have to work to be able to do it...it seems every race half-marathon or longer gives you a finisher\'s medal after crossing the finish line. Know why? Not everyone finishes. There were 1,200 people in this race...995 finished. The first picture in this article was the bib and finisher\'s medal, but I put it in again in this part too - that will not be the last finisher\'s medal I get. I\'ve got big plans for next year.
I thought calling this article \"Achievement Unlocked - 13.1\" was incredibly ironic considering this was about as far from sitting on a couch playing a video game as I could be. A year ago, I WOULD\'VE been on the couch playing a video game. Its incredible what you can achieve when you just put your mind to it. I now firmly believe, beyond a shadow of a doubt, something I said in a prior article - Given time and training, anything is possible. I don\'t care who you are, how heavy or skinny you are, what problems you have or how busy you are...if you put in some time, train, and get determined, you can do anything. So, on this Motivational Monday, think about this - if, in less than 14 months, I can go from 300 lbs with a couch cushion molded to my butt to 179 and running half-marathons...why can\'t you? If I can do this, anyone can. I\'d love to help! If you\'re interested, check out the Coach page of this blog.
It\'s already yours...Go out there and GET IT!','Achievement Unlocked - 13.1','','inherit','closed','closed','','92-revision-v1','','','2017-01-15 08:07:37','2017-01-15 13:07:37','',92,'http://sothisisfitness.com/2017/01/92-revision-v1.html',0,'revision','',0),(708,1,'2017-01-15 08:07:37','2017-01-15 13:07:37','2013 was such a huge year for me - I learned a lot about myself, my body, and my abilities. I learned that the only limits we truly have are the ones we set for ourselves - that\'s why I threw the \"Lose Your Limits Challenge 2014\" out there. At the time, I didn\'t realize I had already taken on this challenge myself. As my 2013 running season drew to a close, I began lining up my 2014 season - that is where MY challenge lies - this upcoming year of races is jam-packed. If things continue the way they are I\'ll be running a race nearly every weekend! Lots of races are close together or back to back, and there are going to be some BIG ones later in the year. My 2014 season starts in 13 days, and I\'d like to share the first installment of that season with you today.
I\'m so fortunate to have a number of sponsors backing me for my 2014 race season! Without them, I wouldn\'t be able to run nearly as many races as I am. These first three races I want to share with you are sponsored by my very first sponsor - the one that made it possible for me to run my first half-martahon - SportClips in Falmouth.
For those of you who haven\'t been there...as the logo implies, it\'s a sports-themed haircut place meant primarily for guys. There are tv\'s literally everywhere - including posted up between chairs for you to watch tv while you get a haircut. It\'s definitely an interesting concept, and I can dig it. They also do this thing called the \"MVP\" - it\'s like a little man-spa. You should check out their site and learn a little more - if you\'re anywhere near (or on) Cape Cod, the one in Falmouth is the closest one to you - I\'m pretty sure it\'s the only one this side of Boston.
The Races
George (the owner over at SportClips) was kind enough to sponsor me for three local races. The first one is on January 5th! I bet that\'ll be a cold one (or not, if this weird New England weather keeps up!).
Cape Cod Road Runner\'s 34th Annual Winter Fun Run
This one looks like a lot of fun! The course takes you through some back-road area in Bourne / Monument Beach (just past the Bourne Bridge), with about a half-mile stretch along the beach itself. I\'m REALLY hoping it\'s not windy - that half-mile could be pretty awful. It\'s a weird length for a course - 4.87 miles. I\'ve found that most, if not all, non-standard distance courses tend to have a story behind their distance. The Falmouth Road Race began as a run from the Captain Kidd in Woods Hole to the BBC in Falmouth (hence 7.4 miles), and it looks like (in terms of having a story) this race is no different. It used to be a course along a dirt road, which began at The Weary Traveler Shrine Club (Shriners are a part of Freemasonry), but over time maintenance of the dirt road became an issue, so they chose a new course. The revised course fell just short of 5 miles, but they stuck with it.
This is a \"fun run\". What does that mean? It means there is no chip timing, and those bibs you see in the picture are basic and, it would seem, to help them jot down some overall and age group award winners. This\'ll feel the same as any other race I\'ve run - not like I\'m the leader of the pack taking home the prize for running a 15 minute 5K yet! Hah. The entry fees from this go to support the Bourne Conservation Trust - a private non-profit that acquires land in order to leave it in its natural state. Sounds good to me :).
Lovin\' L.I.F.E. 5K
This one has some special meaning for me. This was not only my first 5K, but my first RACE ever! I\'m VERY excited to run it again and see how I stack up against myself from last year. Last time I ran this race it was just a month and a half after I started running in the first place.
This race, if they keep the same course as last year, takes you through some back roads and neighborhoods in Mashpee, MA. The home stretch goes along Great Neck Road in Mashpee, and the finish line is right in the L.I.F.E. complex.
L.I.F.E. stands for Living Independently Forever. It\'s a non-profit org that provides assisted living for adults with disabilities in its condominium complex. It\'s a great group doing some great work, and I\'m happy to support them! The race is on May 4th, 2014. Should be a nice spring day, just like last year!
Falmouth Flag Day 5K
This race is still pending announcement, so it\'s tentative. I\'m PLANNING on running this one! This looks like a really fun race, and I ALMOST registered for it last year. I\'m not sure of the exact route of the course, but if photos are any indication it looks like the finish is right near the Falmouth Road Race finish - by the BBC in Falmouth Heights. If that\'s the case, I\'m sure this will be a very scenic race! This (hopefully) sunny June race will be a nice way to come down off of a half-marathon and an obstacle race...more on that soon ;)
WHY Am I Doing This?
These are just three of the 12 races I am (so far) registered for (through July), and there will be more coming. Why am I running so many races? And why would I register for races back to back? I\'m doing it to show that you can. If I can do it, anyone can. This time last year I was just beginning my fitness journey - I had just finished P90X, I was on the road to being healthy, but I never in a million years would\'ve thought I could go and run. A year and a half ago...I was still resigned to the \"fact\" that I was, and would forever be, big. Clearly, that is not the case.
Running is the most simple form of fitness. Some more...enthusiastic runners...can make it very complicated...but in its simplest form, you strap on a pair of shoes and hit the road, trail, or treadmill. That\'s it. No complicated moves, no fancy agility training, no weights, no special gear, just you and the road. There is no reason why someone can\'t get out there and be a runner. This is how I\'m losing my limits - I\'m running. I\'m running more, I\'m running faster, I\'m running farther. By the end of 2014, I want to have completed my first marathon. I want that 26.2. And I\'ll get it.
I didn\'t identify, personally, as a runner until I finished that half-marathon. I don\'t really know why...maybe I felt like I had something to prove to myself, or had to accomplish something big...who knows. I\'ve come to find, however, that it\'s very easy to figure out if you\'re a runner.
So get out there. Challenge yourself. Do something amazing. Lose your limits. I promise you, if you lose your perceptions of what you\'re capable of, if you challenge yourself, and put the time in to train...you can accomplish some mind-blowing feats. If someone had come up to me in August 2012 (when this all started) and told me that as I entered 2014 I would be training for my first marathon...I would\'ve told them to their face they were high. Now...Now I\'m hoping to be training for an Ultra-Marathon by 2015. Funny how things change.
What are YOU training for? Have you taken on the challenge?','I\'m Running. A Lot. This Is The Start.','','inherit','closed','closed','','86-revision-v1','','','2017-01-15 08:07:37','2017-01-15 13:07:37','',86,'http://sothisisfitness.com/2017/01/86-revision-v1.html',0,'revision','',0),(709,1,'2017-01-15 08:07:37','2017-01-15 13:07:37','What an INCREDIBLE weekend! I\'m still kind of in shock...words just can\'t describe how elated I am. This weekend I ran the Frosty Knuckle 5K+ AND the Hyannis Half-Marathon...back to back days.
Not only did I do well in both races...but I came away with a pretty big accomplishment in the 5K+ and a MAJOR accomplishment in Half-Marathon! If I can do this...anyone can. How did I do it? And how can you? Read on, and share in the journey!
This weekend, by all accounts, was probably a really bad idea. On Saturday I ran the Frosty Knuckle 5K+...then I ran the Hyannis Half-Marathon Sunday. That in itself could\'ve been passable...if it weren\'t for a few things... you\'ll find those as you read through...
Let\'s Talk About the Frosty Knuckle 5K+!
Frosty Knuckle 5K+ was a blast! I should start by thanking my friend Natalie at Eclipx Salon for sponsoring me into this race! Eclipx Salon is her hair salon in Salisbury, MA (50 Elm St.) - the race was actually only about 8 minutes from her salon! Normally I do aim to sign sponsors that have something to do with health & fitness, but I think it\'s also great to represent local / small businesses. Please be sure to give her site a look! I\'ll be running more races for her later this year, so keep an eye out! She loved my shirt idea, by the way - \"Run Like A Beast, Look Like A Beauty\".
It was a smaller race - the \"field\" (# of participants) was only 160 people. Smaller races are different - having a smaller \"field\" can provide for a different feel. I don\'t really know how to describe it... \"intimate\" isn\'t the right word...but it isn\'t the big song and dance that something like the Falmouth Road Race is (with its 12,000+ runners) or even the Hyannis Half Marathon (with just under 3,000 runners). You get to see more of individual runners\' personalities, the groups that come having fun together, and even the event staff has more fun. Whatever word you use to describe it - I enjoyed it.
Going into this race I was still riding the high from my MIRACULOUS 2nd place overall finish in the Winter Warlock 5K (Plymouth, MA). Between that and the size of the race...I may have gone a little harder than I initially intended....whoops.
How I Set Myself Up For Trouble:
My initial plan was more or less to take it easy - I knew I had my 2nd ever half-marathon the next day, I knew what my goal was for the half...and I didn\'t want to risk screwing it up by burning myself out the day before. What ended up happening was mile splits of 7:21, 8:09 (when I realized I had to SLOW THE HELL DOWN), and 8:48 (once I hit the sand).
Oh yeah...forgot to mention...from just before the 3rd mile until pretty much the end...we were running on the beach. SAND! Good Lord...let me just tell you...this was the first time I had ever run on sand before...NOT FUN.
OK...maybe \"not fun\" isn\'t the right way to put it...
Running on sand was incredibly challenging. There\'s a reason my mile split dropped to 8:48 on the sand...its just so tough! *PRO TIP* If you\'re running on sand, do yourself a HUGE favor and run near the water, where the sand is wet and more firm. The dry sand is nearly impossible...it just moves underneath you so much - it\'s hard to get any propulsion! When you push off with your foot, usually the ground doesn\'t move and you go forward...but when the sand moves backward you get less forward movement for the effort you\'re giving. Running on the wet sand is a little better, but it still moves and dampens the effort you\'re putting out.
This is why I\'ve come to the conclusion that running on sand is EXCELLENT for training. It\'s also why I\'ve come to the conclusion that I don\'t think I want to run any more races involving sand. Haha. Unless it\'s an obstacle race - then I\'ll just consider it another obstacle.
I ended up doing pretty well all things considered. The race was a little over a 5K (3.3 miles) and I finished in 26:59, which is about 8:11 min/mile. I was pretty satisfied with that, especially considering I intentionally tried to slow myself down starting somewhere late in the 1st mile. What really caught me off-guard was when the race director Heidi started announcing age group awards...and got to the Male 19 - 29 age group...and announced me as 3rd place! My Mom (who was there) can tell you...the look on my face must\'ve been hysterical - I was NOT at ALL expecting that. The medal itself was pretty hilarious, but appropriate considering Frosty Knuckle is actually a beer (Google it).
Yeah - it\'s a bottle-opener. Hah.
The race was put on by Heat Event Management - Heidi (the Race Director) was SUPER nice and great to talk to - she said they do a LOT of trail runs, which is something I\'m looking to get into. She also mentioned that they happen in some really scenic places, which is a bonus. I definitely recommend looking into what they have to offer :) I LOVE local races. Another great thing about local races? ...sometimes they bring in LOCAL BEER! Ipswitch ale was there with a free beer for every runner :) So that was pretty great.
Quick side-note: Salisbury Beach in the winter looked like something out of a zombie apocalypse movie. Think Zombieland...its got that creepy abandoned fun-house / boardwalk thing going on...it was odd. I wish I got a picture. Maybe when I go up in March for Smuttypalooza :)
On to the Hyannis Half Marathon!
This was the big race! I\'ve been looking forward to this since before the new year! This was my 2nd half marathon ever, and I was going in with a goal. My first half - the Cape Cod Marathon Half - I had a rough idea, I was a little slower, and I was focusing on just finishing. I had a lot of hamstring and foot issues, I had I.T. Band issues, and I stopped to walk a lot as a result. In the end, I finished in 2:09:29 (goal was to break 2:15:00).
Hyannis was different. I had run more, trained more, and done long distances more. My obvious goal was to beat my old time. My REAL goal was to break 2 hours.
So I showed up in Hyannis ready to go. My timing was a little off and I ended up getting there with enough time to get my number and shirt, hit the restroom and stretch. I had planned on getting there early, but that didn\'t happen...so I had to fight off that awful \"rushed\" feeling. I managed to simmer down once I got to stretching though.
For starters...(literally)...I couldn\'t even get in the corral! It was so packed full there was just no room! I wasn\'t the only one who had to sneak in once the gun went off, though. To be fair, it was partly my own fault - I waited until about 5 minutes before gun time to even GET to the start and I refused to go farther down the chute - I was right up at the 8 min/mile flag. What can I say...I wanted to be near the start line! There\'s something about having that big neon clock at the finish at least KIND of close to your actual time...
***REAL quick - for those who don\'t know - gun time is when the starting gun goes off to when you cross the finish. Net time is from when you cross the start to when you cross the finish. In a big race, you might not cross the start right when the gun goes off - might take 30 seconds, might take 5 minutes. The big neon clock at the finish goes off of gun time...so by being close to the start line, my net and gun times are close and that big neon clock is ALMOST accurate.***
As far as the race itself - It was a nice run through Hyannis - we went close to (if not IN) downtown Hyannis, through Osterville, Craigville, and Centerville. We didn\'t quite go as far as Cotuit. It was a nice tour of Hyannis.
I\'ve learned that it\'s all relative. I approach each different distance I run with a different mindset and a different target pace. When I\'m half done with a 5K I\'m just as pooped as I am when I\'m half done with a 10K. This is almost the same with a half marathon...but it\'s a little different. It may have been because I was trying to go much faster than my first half. It may have been because I ran a race the day before. It may have been because there were hills ALL OVER the course instead of mainly concentrated along a 3 mile stretch...or it may just be because 13.1 miles is a long freaking distance. Whatever the case, this race was tougher than my first 13.1. I may not have had injuries/cramps/issues like the last time...but that opened up a new set of challenges.
What challenges? It was me, my preparation, and my mind. In general, I feel like anything over 10 miles is all mental, and today reinforced that for me. That\'s the front of my shirt right there. I wasn\'t sponsored for the Hyannis Half, so I wore my own shirt. It wasn\'t a giant logo...it was motivation. It was for me and for whoever saw it - it\'s what I believe and what I\'ve been saying all along. The front said \"NO Limits.\" and \"I Can. I WILL.\" - You can see the back up above - \"Success happens one mile at a time\". I was repeating these three little gems to myself the whole race, because they were all true. Every time I wanted to slow down...stop...take a walk-break...I DEMANDED more of myself and resolved to get to the next mile. Know what I figured out? I didn\'t really need to stop. I kept telling myself \"I Can. I WILL.\"...and I did.
I started feeling my quads after a while...I kind of want to attribute that to running the Frosty Knuckle. The Race Director DID say she\'s had people tell her how sore their quads are after that race...whoops. After a while, that led to me feeling just how much my legs really weigh. I was reminded that while I have lost a ton of weight...at 175 lbs I\'m still heavier than many runners, and picking those legs up with each step requires a lot of work. Didn\'t matter. No Limits. I powered through it. I didn\'t demand big crazy reaches out of my body...I did it one mile at a time. My calves started to feel like they wanted to cramp up on me. I didn\'t allow it. I Can. I WILL. I kept telling myself...every little bit you can run instead of walk...every little bit you can keep going...it ALL matters, and it ALL gets you closer to your goal!
At mile 11 an old friend caught up with me...my left hamstring. I realized if I tried to just blast through it my time would suffer and it could get worse, so I stopped and stretched super-fast and got back in it. I took a couple extra 10 second walk breaks because I had the time. And I kept going. Nothing was going to hold me back - I was on track for a sub-2 hour half...and I was gonna get it.
How did I know I was on-track? I had a paceband. What\'s a paceband? It\'s that thing right there! I found a site, I plugged in the time I wanted to finish in, and told it the distance I was running. It did the math and put it together into a wristband that said at what time I needed to be at each mile marker. I printed it out, cut it out, and...\"laminated\" it...with some scotch tape. For the first 8 miles I was 2 minutes ahead of target. After that I started to slow a bit, but I was on-track. I knew for a fact that I could do it. It also allowed me to make smart, informed, tactical decisions about \"walk-breaks\"...10 seconds of walking here and there helped me keep my overall pace up. I DEFINITELY recommend printing up one of these for your next race. Solid idea for sure.
So...How Did It Turn Out?!
I DID IT! THAT\'S how it turned out! MAJOR ACHIEVEMENT - I BROKE 2 HOURS! Not by much, but I did it! I came in at 1:59:40 official time. That\'s 9:49 faster than last time...almost 10 minutes off my time! I cannot BEGIN to describe how elated I am to have accomplished that! ESPECIALLY after having run that 5K+ the day before with that freakin\' sand.
The whole point of ALL of this...all these races I\'m running this year...this site...all of it...it\'s to encourage, to motivate, and to show that it can be done. I was 300 lbs at the end of 2012! I had been a big guy my whole life. And here I am running back to back races and achieving amazing things like a sub-2 hour half marathon in the process! ARE YOU KIDDING ME?! Is this real life?! I literally would\'ve laughed out loud if, back then, someone tried to tell me this would happen...
It goes back to what I said in the Lose Your Limits Challenge article - the only limits we TRULY have are the ones we set for ourselves. The human body is an amazing thing - given time and training it will do whatever you ask of it. It will change shape. It will get faster. It will endure longer. You just have to have the confidence and stamina to make those changes happen. Tell yourself exactly what I put on that shirt for me and everyone that could see it - NO Limits. I Can - I WILL. And remember - Success happens one mile/km/lap/rep/pound/day at a time.
Honestly... If I can do this, anyone can. You WILL get there. Just keep going :)','NO LIMITS. Frosty Knuckle 5K+ & Hyannis Half Marathon Recap','','inherit','closed','closed','','78-revision-v1','','','2017-01-15 08:07:37','2017-01-15 13:07:37','',78,'http://sothisisfitness.com/2017/01/78-revision-v1.html',0,'revision','',0),(712,1,'2017-01-15 22:52:00','2017-01-16 03:52:00','','','','inherit','open','closed','','5-race-keys','','','2017-01-15 22:53:54','2017-01-16 03:53:54','',0,'http://sothisisfitness.com/wp-content/uploads/2017/01/5-RACE-KEYS.jpg',0,'attachment','image/jpeg',0),(713,1,'2017-01-18 07:19:06','2017-01-18 12:19:06','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in. FAIR WARNING - this is gonna be a little long... there\'s a lot of things I feel the need to mention.\r\nWinter Warlock Recap & Rating based on my \"5 Keys\"
\r\nIf you just want the score, scroll through for the headers and the total at the bottom. \r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\n\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.\r\n\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\nGoogle sabotaged us.
\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this is the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bang a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\nMy dilemma here...
\r\nis that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park\" or \"EVENT HERE\". The entrance off the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false).\r\n\r\nOnce I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building... things were good.
\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line. Meh, that\'s pretty normal I think.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat... passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like Paul Clark at the Cambridge Classic 5K\'s) except...you could tell he was serious and not laughing it off or anything.\r\n\r\nHe made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, I love headphones but USATF doesn\'t so I don\'t buy insurance from them, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late...with no apparent reason for the lateness. Not the best way to go off. :/\r\nThe Course - 6
\r\nWinter Warlock offered a 5K & 10K (just like the first time I ran it a few years ago) and also offered a half-marathon and 18 mile option. I opted for the half-marathon, so that\'s what I\'m speaking on. The half-marathon course itself was nice enough - rolling hills, some flat parts, some paved road, some dirt road. It was an out and back, with the far half of the out/back being on Old Sandwich Road - the oldest dirt road in the country. It was kind of cool (and I\'ve run that road before), despite intense potholes in the first 2 miles of OSR (not the race\'s fault, and he DID warn us about it).\r\n\r\nI DID have three main complaints which docked points:\r\n1.) Traffic management & thus, runner safety, concerned me.
\r\nCops WERE present at major intersections...but the rest of the course was the concern...I didn\'t see any road signs alerting motorists of a road race in progress (or coming, for days before). The course was not closed, and we weren\'t instructed to keep tight to the shoulder or anything. As such, people mostly took up the entire side of the road in the first half of the race. This effectively blocked a side of the street and created a little bedlam when a car would try to pass & come upon an oncoming car. Add into that people starting to turn around in the middle of the street at the 5K & 10K turnarounds...eek. That part felt a little... thrown together maybe?\r\n2.) Course marking.
\r\nJust like there was no \"hey, this is where you park for the race\" sign when you arrived for registration...well, that\'s exactly where a \"hey, turn here to finish the race\" sign should\'ve been. There wasn\'t. This was the ONLY signage issue on an otherwise well-marked course...but unfortunately it was an IMPORTANT course marking to miss. I figured out where to go because, again, I\'m a smart cookie and I recognized that the finish area was down the same road we went to park. I heard many people who were much faster than me cruised right by it and ran too far.\r\n\r\nBut the third, and arguably biggest issue (for me)?\r\n3.) The half-marathon course was .6 miles short.
\r\nI can understand maybe a tenth (.1) of a mile... but having your half-marathon course over half a mile short... Sorry, but it\'s kind of an essential basic that your race needs to be the distance you advertise. That could\'ve been easily avoided by just a little more care when dropping your turnaround marker. That was a big deduction. It seems all the other race turnarounds were correct...well, that\'s nice...but I ran the half-marathon 12.5 miler, so that\'s what I\'m speaking on. TO HIS CREDIT, when I chatted with the race director post-race he DID own up to the short course before I even mentioned it...but man, when did you figure it out? When one of the Cambridge Classic 5K\'s was too long due to a police/lead car error...they told us. Tell people you whoopsied, make an announcement, an apology...SOMETHING. Just acknowledge it.\r\n\r\nAlso - just realized...the email broke down where water stops were. The water stops doubled as the turnarounds. It\'s very clearly and intelligently laid down - 1.5, 3.1, 6.1, and 9 miles. All appropriate half-way turnaround points... except... 6.1? So where and when in the process did the \"whoopsie\" on the distance ACTUALLY happen? *sigh*\r\nSwag / Support - 7
\r\nThere was an EMT and ambulance on-site and available. Check. There were 4 water stops, which really meant for the half-marathon 12.5 miler I got 5, not 3. Check. Swag - already mentioned there was a nice enough long-sleeve tee for the race (said all 4 distances on it), and there WAS a finisher\'s medal for the half-marathon 12.5 miler and 18 miler.\r\nIt seems there was a lack of volunteer help, though.
\r\nI WAS a bit bothered that there was nobody handing out medals at the finish - I looked around for the medal hander-outer person...nothing. Like, if my wife hadn\'t pointed out the small tupperware of medals on the ground after the finish arch I would\'ve completely missed it. That...idk...just feels like a basic thing. Stick someone at the finish to hand out medals. I was a little bummed at the medal itself, too - it was kinda cheap & generic. Didn\'t really feel special. I don\'t know much about races and medal purchasing, so who knows how much those things cost...but I\'ve run half-marathons that cost the same and have a much nicer, race-specific medal. Oh well.\r\n\r\nNo finish-line photos either, which weren\'t advertised or promised, so not docking points...I guess its just something I\'ve come to expect at races, whether its free or for profit. Guess maybe I\'m spoiled. So...overall...average on the swag/support.\r\nPost-Race - 7
\r\nPost-race wasn\'t bad...just wasn\'t mind-blowing. Once you crossed the finish, water was available right there (grab it yourself, ok...no problem). No signs directing you to the post-race party...but again...smart cookie. Followed the crowd and found it - wasn\'t hard. The email said the post-race party was \"catered\". It was a nice enough spread, for sure - little scones, pastries, fruit, coffee and tea. I\'m not complaining, I guess I just pictured...something...more... when I hear \"catered\" and someone makes a big deal about saying \"we bought some nice food for you\" at the pre-race speech. But, hey, catered food was promised, and catered food was provided.\r\nIt bothered me that it ran out so fast, though.
\r\nWhile Megan was keeping warm she told me all the spectators went to that room and piled plates high - I could\'ve sworn I saw someone with a cookie, but I saw none on the table. By the time the last runners came in, not much was left (if anything). The very last runner...nothing was left.\r\nTO HIS CREDIT -
\r\nThe race director rushed over to congratulate him and threw himself at the guy offering to get him whatever he needed in terms of food or drink - that was nice to see. Also to his credit - during the \"awards ceremony\" (which was so unceremonious I hesitate to call it a ceremony) when people WEREN\'T there to accept their awards...he DID say \"we\'ll make sure to get that out to them\". Was it reflex, or is he really gonna mail those awards? I\'d like to think the latter.\r\nWinter Warlock Overall Rating - 66/100 (D)
\r\n\r\n\r\nWould I recommend Winter Warlock?? \r\n\r\nI mean, shoot, you see my complaints laid out in black and white right here - if those get cleaned up I\'d recommend it all day. It\'s a nice, challenging little course with a 13.1 & 18 mile option in the dead of winter where there aren\'t typically a lot of options. People gotta train for Hyannis & Boston, right?\r\nWill those complaints & mistakes get cleaned up?
\r\nI\'d like to think so, yes. In all honesty, I went into this race expecting kind of a mess - complaints about past Plymouth Rock Racing events flew around online. That\'s all neither here nor there - we\'re talking about Winter Warlock, and overall, despite my concerns (which I did dock points for), I had a pretty good experience.\r\n\r\nTO BE FAIR - I interviewed four different participants about (among other things) their experience. All four of them had nothing but good things to say and had a positive experience. For all the rumblings and complaining Megan said she heard on-site from the 5K, 10K\'ers, & fast half-marathoners it appears there were plenty of people that had a good experience, too.\r\nLike I said, I\'m a firm believer in \"the benefit of the doubt\" and positive change.
\r\nAs far as I\'m concerned, Winter Warlock 2017 looked, overall, like a move in the right direction...improving on some things that had been a source of complaints in the past. There\'s still some work to do, but we\'re getting there. Let\'s continue improving and moving forward, PRR - the more good races and options we all have...the better :)','Race Recap - Winter Warlock 2017','','publish','open','open','','race-recap-winter-warlock-2017','','','2017-01-18 10:22:36','2017-01-18 15:22:36','',0,'http://sothisisfitness.com/?p=713',0,'post','',0),(714,1,'2017-01-15 23:00:50','2017-01-16 04:00:50','','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-15 23:00:50','2017-01-16 04:00:50','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(716,1,'2017-01-16 23:06:55','2017-01-17 04:06:55','','','','inherit','open','closed','','img_20170115_185130a','','','2017-01-16 23:12:00','2017-01-17 04:12:00','',713,'http://sothisisfitness.com/wp-content/uploads/2017/01/IMG_20170115_185130a.jpg',0,'attachment','image/jpeg',0),(717,1,'2017-01-16 23:29:38','2017-01-17 04:29:38','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-16 23:29:38','2017-01-17 04:29:38','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(718,1,'2017-01-17 00:03:23','2017-01-17 05:03:23','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\n\r\n ','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-17 00:03:23','2017-01-17 05:03:23','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(719,1,'2017-01-17 00:33:36','2017-01-17 05:33:36','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-17 00:33:36','2017-01-17 05:33:36','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(720,1,'2017-01-17 00:58:04','2017-01-17 05:58:04','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. So...let\'s dive right in.\r\nPre-Race - 7
\r\n \r\nRace Day -
\r\n \r\nThe Course -
\r\n \r\nSwag / Support - 7
\r\n \r\nPost-Race -
','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-17 00:58:04','2017-01-17 05:58:04','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(721,1,'2017-01-17 07:39:05','2017-01-17 12:39:05','','','','inherit','open','closed','','winter-warlock-gps-issue','','','2017-01-17 07:39:21','2017-01-17 12:39:21','',713,'http://sothisisfitness.com/wp-content/uploads/2017/01/winter-warlock-gps-issue.png',0,'attachment','image/png',0),(722,1,'2017-01-17 07:54:38','2017-01-17 12:54:38','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in.\r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.
\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category, but I\'m also a little torn. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\n\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bank a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\n\r\nMy dilemma here... is that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThere are other aspects of Race Day that DID dock bother me.\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park, EVENT HERE. The entrance of the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false). Once I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\n\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Outside? My only indication was when everyone started migrating behind the start line. After a somewhat condescending, preachy, applause-asking, \"don\'t-complain-please\" pre-race speech (, we began the race about 6 minutes late. Not the best way to go off. :/\r\nThe Course - 6
\r\n \r\nSwag / Support - 7
\r\n \r\nPost-Race - 7
\r\n \r\nOverall - 66/100 (D)
','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-17 07:54:38','2017-01-17 12:54:38','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(921,1,'2017-02-09 23:43:09','2017-02-10 04:43:09','','time management planner','','inherit','open','closed','','time-management-planner','','','2017-02-09 23:43:09','2017-02-10 04:43:09','',0,'http://sothisisfitness.com/wp-content/uploads/2017/02/time-management-planner.pdf',0,'attachment','application/pdf',0),(724,1,'2017-01-17 10:16:41','2017-01-17 15:16:41','\"When something bad happens, you have three choices. You can let it define you, let it destroy you, or you can let it strengthen you.\"
\r\nSomething interesting is happening in the OCR world right now: BattleFrog (a reportedly fantastic obstacle race series born just a year ago) is now implementing MAJOR changes to the rest of their schedule for 2015 as well as to their format in general.\r\n\r\nWhat will ultimately be the death or rebirth of BattleFrog as an OCR series is unfolding right now before our eyes. So what\'s involved? What\'s at stake? How will this affect BattleFrog, it\'s participants & staff, and the OCR scene as a whole? And why are people so damn mad?\r\n\r\nNow that the dust is beginning to settle...let\'s take a look.\r\n\r\nBattleFrog brought something refreshing to OCR.
\r\nThey weren\'t all about messing with your head, they weren\'t trying to be the One True Obstacle Race, and they weren\'t come-get-muddy-have-a-beer-and-wear-fuzzy-hats. BattleFrog was about one thing - being the best obstacle race they could be.\r\nHow did they go about that?\r\n
\r\nBy trying to cover all the bases. \r\n\r\n - They aimed to cater to everyone with different length/difficulty courses (including shorties for the kids!). They also offered both Saturday and Sunday races at all of their events. Even Spartan Race doesn\'t always do that. (they did cut that partway through last year)
\r\n - They executed well - US Navy SEALS design their courses and they have staff that takes their jobs seriously.\r\nAccording to all accounts thus far - they put on one hell of a race.
\r\n - There are live SEAL demonstrations on event day. Why? Because #America.
\r\n - They played well with others (something I wish Spartan would learn how to do) as part of the #OCRUnited movement.
\r\n - They even cross-promoted another Navy SEAL-designed event - The BoneFrog Challenge. Fun fact, they also made sure their event dates didn\'t conflict with BoneFrog\'s dates. Show me another OCR that cares enough to do that.
\r\n
\r\nBy all accounts...they were doing it right.\r\n\r\nSo what happened?\r\n\r\nThey made some major changes within the last few weeks.\r\n\r\nFor one, the Sunday races were dropped from the schedule. Across the board. After their Houston event (happening March 28th) this is official, meaning no BattleFrog events after March are happening on Sundays this year.\r\n\r\nAn equally major change...The race format was altered substantially. Originally, BattleFrog offered the title 15K \"BattleFrog\" course and the 5K \"BullFrog\" course for adults. There were also the 1 Mile \"BullFrog\" and 400m \"Tadpole\" races for kids. Yes, that means four separate courses per event location. There was also the \"BattleFrog Extreme\" for those looking for an ultra-marathon-like challenge - Do one lap of the 15K then as many laps of the 5K course as you could. Elites would participate in the 15K course as the earliest waves of the day (as is customary in any OCR).\r\nWhy the changes, anyway?
\r\nI think it\'s easy enough to figure out, but some \"inside rumblings\" go a long way to confirm it - sustainability and cost.\r\n\r\nSunday races: As I gathered from posts on MudRunGuide.com and ObstacleRacingMedia...there weren\'t enough registrants last year to warrant Sunday events, and there weren\'t enough this year so far either. With too few registrants, it just wasn\'t financially justifiable to have Sunday events. OK, easy enough.\r\n\r\nThe race format itself: A new 8K course will replace both the 15K and 5K...this one\'s a mixed bag. Cost - Having two separate courses with their own separate obstacles is significantly more costly than having one course.\r\n\r\nSustainability/Location - It can be a bit challenging, as we in the Northeast have learned, to find a venue that can accommodate an Obstacle Course Race. It can be even more challenging to find a venue for a longer-format course (over 5 miles). With BattleFrog moving down to an 8K format it will be easier for them to find more venues much closer to major metropolitan races.\r\n\r\nWhat does this mean for the future of BattleFrog? If all goes well...more (and better) locations at a lower cost? That\'s easy...more BattleFrog.\r\n\r\n\r\n\r\nBut of course, people are pissed
\r\nThere were a plethora of things people were angry about, mainly centering on how they\'re mad what they had is now gone and they\'re not inconvenienced. All the complaints are things that will either be what BattleFrog is remembered for (if they go down in flames) or or that people will totally forget and get over (if they have a successful year).\r\n\r\nThe Field Team was at least temporarily angry as well - many of them felt unfairly dropped into bad situations, having publicized races and convinced friends, neighbors, and co-workers to register for something that was now gone. That has, at this point, mostly been quelled.\r\nHow did BattleFrog handle these changes?
\r\nThere was an AWFUL lot of frustration and questions... in the beginning anyway. As word of the Sunday eliminations...then 8K format change...slowly appeared online...BattleFrog\'s Field Team (brand advocates who publicize the races) took to their private communication channels like hyenas attacking a carcass. I have to give MAJOR kudos to Travis Ketcham, the Field Team Director - on a regular basis he handles an incredible volume of questions and demands from the Field Team with impressive professionalism and care...this situation was 10x worse than normal.\r\n\r\nOnce official word from BattleFrog HQ was released, however, staff members took to social media to ensure they would follow through on promises made, including:\r\n\r\n-Those who had registered for Sunday races were offered full refunds or transfers to Saturday events\r\n-Participants who registered for the 15K course were offered a number of options, including refund options\r\n-Season pass holders are being given a 50% refund\r\n\r\n(BattleFrog has hinted that they may also take some case-by-case situations too)\r\nSo what now?
\r\nThis could go one of two ways:\r\n\r\n1.) this pisses off a lot of people, things don\'t go as planned, HQ can\'t handle it and they slowly go down the tubes and die.\r\n\r\n2.) BattleFrog HQ handles this like a champ, they put on some excellent races, and people get over their pissed-off-ness.\r\n\r\nHonestly...I think BattleFrog is going to be just fine. They have proven so far that they mean business and know how to put on an event. They handle themselves well and they know how to make people happy. They made sure to get their sh!t together before opening their mouths...even to their Field Team. They\'re also exercising a level of honesty, character & accountability that we don\'t often see in terms of accommodations for race cancellations/refunds. They want people to be happy and come back. \r\n\r\nA Field Team member said it best - chalk this up to growing pains.\r\n\r\nOne thing, at this point, is clear: For BattleFrog...this is either the beginning of the end or the end of the beginning. Time will tell.\r\n\r\nIf you are interested in participating in the new 8K format, I offer you my own modified flyer for the New England event - July 25th 2015. Be your own judge and see for yourself what BattleFrog has to offer. \r\n\r\nWhat do YOU think of the changes made to BattleFrog\'s 2015 schedule & format? Let\'s hear it!','Battlefrog\'s (Literal) \"Make Or Break\" Moment','','inherit','closed','closed','','41-autosave-v1','','','2017-01-17 10:16:41','2017-01-17 15:16:41','',41,'http://sothisisfitness.com/2017/01/41-autosave-v1.html',0,'revision','',0),(727,1,'2017-01-17 10:09:17','2017-01-17 15:09:17','','','','inherit','open','closed','','battlefrog-pittsburgh-map','','','2017-01-17 10:09:29','2017-01-17 15:09:29','',41,'http://sothisisfitness.com/wp-content/uploads/2015/03/battlefrog-pittsburgh-map.jpg',0,'attachment','image/jpeg',0),(726,1,'2017-01-17 10:08:32','2017-01-17 15:08:32','','','','inherit','open','closed','','legendsinthemaking_bf','','','2017-01-17 10:08:50','2017-01-17 15:08:50','',41,'http://sothisisfitness.com/wp-content/uploads/2015/03/LegendsInTheMaking_BF.jpg',0,'attachment','image/jpeg',0),(728,1,'2017-01-17 10:14:47','2017-01-17 15:14:47','','','','inherit','open','closed','','10269541_765231210161710_4975062894693287738_n','','','2017-01-17 10:15:09','2017-01-17 15:15:09','',41,'http://sothisisfitness.com/wp-content/uploads/2015/03/10269541_765231210161710_4975062894693287738_n.jpg',0,'attachment','image/jpeg',0),(725,1,'2017-01-17 10:04:20','2017-01-17 15:04:20','','','','inherit','open','closed','','modified-battlefrog','','','2017-01-17 10:04:31','2017-01-17 15:04:31','',41,'http://sothisisfitness.com/wp-content/uploads/2015/03/modified-battlefrog.jpg',0,'attachment','image/jpeg',0),(729,1,'2017-01-17 10:14:49','2017-01-17 15:14:49','','','','inherit','open','closed','','80percent_bf','','','2017-01-17 10:15:54','2017-01-17 15:15:54','',41,'http://sothisisfitness.com/wp-content/uploads/2015/03/80Percent_BF.jpg',0,'attachment','image/jpeg',0),(730,1,'2017-01-17 10:14:52','2017-01-17 15:14:52','','','','inherit','open','closed','','nothinggreat_comeseasy','','','2017-01-17 10:16:10','2017-01-17 15:16:10','',41,'http://sothisisfitness.com/wp-content/uploads/2015/03/NothingGreat_ComesEasy.jpg',0,'attachment','image/jpeg',0),(731,1,'2017-01-17 10:14:56','2017-01-17 15:14:56','','','','inherit','open','closed','','updated-bfne-flyer','','','2017-01-17 10:16:32','2017-01-17 15:16:32','',41,'http://sothisisfitness.com/wp-content/uploads/2015/03/updated-BFNE-flyer.jpg',0,'attachment','image/jpeg',0),(733,1,'2017-01-17 11:31:35','2017-01-17 16:31:35','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in.\r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.
\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category, but I\'m also a little torn. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\n\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bank a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\n\r\nMy dilemma here... is that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park, EVENT HERE. The entrance of the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false). Once I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building...ok, things were good.
\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat...passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like the Paul Clark at the Cambridge Classic 5K\'s). He made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late. Not the best way to go off. :/\r\nThe Course - 6
\r\n \r\nSwag / Support - 7
\r\n \r\nPost-Race - 7
\r\n \r\nOverall - 66/100 (D)
','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-17 11:31:35','2017-01-17 16:31:35','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(734,1,'2017-01-17 11:32:53','2017-01-17 16:32:53','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in.\r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.
\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category, but I\'m also a little torn. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\n\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bank a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\n\r\nMy dilemma here... is that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park, EVENT HERE. The entrance of the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false). Once I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building...ok, things were good.
\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat...passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like the Paul Clark at the Cambridge Classic 5K\'s). He made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late. Not the best way to go off. :/\r\nThe Course - 6
\r\n \r\nSwag / Support - 7
\r\n \r\nPost-Race - 7
\r\n \r\nOverall - 66/100 (D)
','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-17 11:32:53','2017-01-17 16:32:53','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(735,1,'2017-01-17 12:02:04','2017-01-17 17:02:04','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in.\r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\n\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.\r\n\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category, but I\'m also a little torn. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\n\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bank a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\n\r\nMy dilemma here... is that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park, EVENT HERE. The entrance of the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false). Once I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building...ok, things were good.
\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat...passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like the Paul Clark at the Cambridge Classic 5K\'s). He made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late. Not the best way to go off. :/\r\nThe Course - 6
\r\n \r\nSwag / Support - 7
\r\n \r\nPost-Race - 7
\r\n \r\nOverall - 66/100 (D)
','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-17 12:02:04','2017-01-17 17:02:04','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(736,1,'2017-01-17 12:03:28','2017-01-17 17:03:28','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in.\r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\n\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.\r\n\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\n\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bank a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\n\r\nMy dilemma here... is that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park, EVENT HERE. The entrance of the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false). Once I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building...ok, things were good.
\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat...passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like the Paul Clark at the Cambridge Classic 5K\'s). He made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late. Not the best way to go off. :/\r\nThe Course - 6
\r\n \r\nSwag / Support - 7
\r\n \r\nPost-Race - 7
\r\n \r\nOverall - 66/100 (D)
','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-17 12:03:28','2017-01-17 17:03:28','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(737,1,'2017-01-17 12:04:26','2017-01-17 17:04:26','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in.\r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\n\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.\r\n\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\n\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bank a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\n\r\nMy dilemma here... is that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park, EVENT HERE. The entrance of the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false). Once I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building...ok, things were good.
\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat...passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like the Paul Clark at the Cambridge Classic 5K\'s). He made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late. Not the best way to go off. :/\r\nThe Course - 6
\r\n \r\nSwag / Support - 7
\r\n \r\nPost-Race - 7
\r\n \r\nOverall - 66/100 (D)
','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-17 12:04:26','2017-01-17 17:04:26','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(738,1,'2017-01-17 12:56:35','2017-01-17 17:56:35','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in. FAIR WARNING - this is gonna be a little long... there\'s a lot of things I feel the need to mention.\r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\n\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.\r\n\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\n\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bank a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\n\r\nMy dilemma here... is that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park, EVENT HERE. The entrance of the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false). Once I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building...ok, things were good.
\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat...passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like the Paul Clark at the Cambridge Classic 5K\'s). He made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late. Not the best way to go off. :/\r\nThe Course - 6
\r\n \r\nSwag / Support - 7
\r\n \r\nPost-Race - 7
\r\n \r\nOverall - 66/100 (D)
','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-17 12:56:35','2017-01-17 17:56:35','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(739,1,'2017-01-17 12:58:02','2017-01-17 17:58:02','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in. FAIR WARNING - this is gonna be a little long... there\'s a lot of things I feel the need to mention.\r\nRace Recap - Rating based on my \"5 Keys\"
\r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\n\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.\r\n\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\n\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bank a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\n\r\nMy dilemma here... is that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park, EVENT HERE. The entrance of the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false). Once I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building...ok, things were good.
\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat...passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like the Paul Clark at the Cambridge Classic 5K\'s). He made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late. Not the best way to go off. :/\r\nThe Course - 6
\r\n \r\nSwag / Support - 7
\r\n \r\nPost-Race - 7
\r\n \r\nOverall - 66/100 (D)
','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-17 12:58:02','2017-01-17 17:58:02','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(740,1,'2017-01-17 12:58:24','2017-01-17 17:58:24','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in. FAIR WARNING - this is gonna be a little long... there\'s a lot of things I feel the need to mention.\r\nRace Recap - Rating based on my \"5 Keys\"
\r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\n\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.\r\n\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\n\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bank a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\n\r\nMy dilemma here... is that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park, EVENT HERE. The entrance of the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false). Once I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building...ok, things were good.
\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat...passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like the Paul Clark at the Cambridge Classic 5K\'s). He made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late. Not the best way to go off. :/\r\nThe Course - 6
\r\n \r\nSwag / Support - 7
\r\n \r\nPost-Race - 7
\r\n \r\nOverall - 66/100 (D)
','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-17 12:58:24','2017-01-17 17:58:24','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(741,1,'2017-01-17 13:28:53','2017-01-17 18:28:53','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in. FAIR WARNING - this is gonna be a little long... there\'s a lot of things I feel the need to mention.\r\nRace Recap - Rating based on my \"5 Keys\"
\r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\n\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.\r\n\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\n\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bank a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\n\r\nMy dilemma here... is that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park, EVENT HERE. The entrance of the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false). Once I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building... things were good.
\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat...passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like the Paul Clark at the Cambridge Classic 5K\'s). He made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late. Not the best way to go off. :/\r\nThe Course - 6
\r\n \r\nSwag / Support - 7
\r\n \r\nPost-Race - 7
\r\n \r\nOverall - 66/100 (D)
','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-17 13:28:53','2017-01-17 18:28:53','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(742,1,'2017-01-17 13:49:30','2017-01-17 18:49:30','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in. FAIR WARNING - this is gonna be a little long... there\'s a lot of things I feel the need to mention.\r\nRace Recap - Rating based on my \"5 Keys\"
\r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\n\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.\r\n\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\n\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this is the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bang a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\n\r\nMy dilemma here... is that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park\" or \"EVENT HERE\". The entrance off the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false).\r\n\r\nOnce I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building... things were good.
\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line. Meh, that\'s pretty normal I think.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat...passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like Paul Clark at the Cambridge Classic 5K\'s) except...you could tell he was serious and not laughing it off or anything. He made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late...with no apparent reason for the lateness. Not the best way to go off. :/\r\nThe Course - 6
\r\n \r\nSwag / Support - 7
\r\n \r\nPost-Race - 7
\r\n \r\nOverall - 66/100 (D)
','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-17 13:49:30','2017-01-17 18:49:30','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(743,1,'2017-01-17 15:09:38','2017-01-17 20:09:38','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in. FAIR WARNING - this is gonna be a little long... there\'s a lot of things I feel the need to mention.\r\nWinter Warlock Recap & Rating based on my \"5 Keys\"
\r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\n\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.\r\n\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\n\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this is the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bang a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\n\r\nMy dilemma here... is that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park\" or \"EVENT HERE\". The entrance off the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false).\r\n\r\nOnce I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building... things were good.
\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line. Meh, that\'s pretty normal I think.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat...passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like Paul Clark at the Cambridge Classic 5K\'s) except...you could tell he was serious and not laughing it off or anything.\r\n\r\nHe made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, I love headphones but USATF doesn\'t so I don\'t buy insurance from them, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late...with no apparent reason for the lateness. Not the best way to go off. :/\r\nThe Course - 6
\r\nWinter Warlock offered a 5K & 10K (just like the first time I ran it a few years ago) and also offered a half-marathon and 18 mile option. I opted for the half-marathon, so that\'s what I\'m speaking on. The half-marathon course itself was nice enough - rolling hills, some flat parts, some paved road, some dirt road. It was an out and back, with the far half of the out/back being on Old Sandwich Road - the oldest dirt road in the country. It was kind of cool (and I\'ve run that road before), despite intense potholes in the first 2 miles of OSR (not the race\'s fault, and he DID warn us about it).\r\n\r\nI DID have three main complaints which docked points:\r\n1.) Traffic management & thus, runner safety, concerned me.
\r\nCops WERE present at major intersections...but the rest of the course was the concern...I didn\'t see any road signs alerting motorists of a road race in progress (or coming, for days before). The course was not closed, and we weren\'t instructed to keep tight to the shoulder or anything. As such, people mostly took up the entire side of the road in the first half of the race. This effectively blocked a side of the street and created a little bedlam when a car would try to pass & come upon an oncoming car. Add into that people starting to turn around in the middle of the street at the 5K & 10K turnarounds...eek. \r\n2.) Course marking.
\r\nJust like there was no \"hey, this is where you park for the race\" sign when you arrived for registration...well, that\'s exactly where a \"hey, turn here to finish the race\" sign should\'ve been. There wasn\'t. This was the ONLY signage issue on an otherwise well-marked course...but unfortunately it was an IMPORTANT course marking to miss. I figured out where to go because, again, I\'m a smart cookie and I recognized that the finish area was down the same road we went to park. I heard many people who were much faster than me cruised right by it and ran too far.\r\n\r\nBut the third, and arguably biggest issue (for me)?\r\n3.) The half-marathon course was .6 miles short.
\r\nI can understand maybe a tenth (.1) of a mile... but having your half-marathon course over half a mile short... Sorry, but it\'s kind of an essential basic that your race needs to be the distance you advertise. That could\'ve been easily avoided by just a little more care when dropping your turnaround marker. That was a big deduction. It seems all the other race turnarounds were correct...well, that\'s nice...but I ran the half-marathon 12.5 miler, so that\'s what I\'m speaking on. TO HIS CREDIT, when I chatted with the race director post-race he DID own up to the short course before I even mentioned it...but man, when did you figure it out? When one of the Cambridge Classic 5K\'s was too long due to a police/lead car error...they told us. Tell people you whoopsied, make an announcement, an apology...SOMETHING. Just acknowledge it.\r\nSwag / Support - 7
\r\nThere was an EMT and ambulance on-site and available. Check. There were 4 water stops, which really meant for the half-marathon 12.5 miler I got 5, not 3. Check. Swag - already mentioned there was a nice enough long-sleeve tee for the race (said all 4 distances on it), and there WAS a finisher\'s medal for the half-marathon and 18 miler.\r\n\r\nI WAS a bit bothered that there was nobody handing out medals at the finish, though. Like, if my wife hadn\'t pointed out the small tupperware of medals after the finish arch I would\'ve completely missed it. As a matter of fact, I was looking around for the person handing out medals. That...idk...just feels like a basic thing. Stick someone at the finish to hand out medals. I was a little bummed at the medal - it was kinda cheap & generic. Didn\'t really feel special. I don\'t know much about races and medal purchasing, so who knows how much those things cost...but I\'ve run half-marathons that cost the same and have a much nicer, race-specific medal. Oh well.\r\n\r\nNo finish-line photos either, which weren\'t advertised or promised, so not docking points...I guess its just something I\'ve come to expect at races, whether its free or for profit. Guess maybe I\'m spoiled. So...overall...average on the swag/support.\r\nPost-Race - 7
\r\n \r\nOverall - 66/100 (D)
','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-17 15:09:38','2017-01-17 20:09:38','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(744,1,'2017-01-17 19:06:23','2017-01-18 00:06:23','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in. FAIR WARNING - this is gonna be a little long... there\'s a lot of things I feel the need to mention.\r\nWinter Warlock Recap & Rating based on my \"5 Keys\"
\r\nIf you just want the score, scroll through for the headers and the total at the bottom. \r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\n\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.\r\n\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\n\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this is the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bang a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\n\r\nMy dilemma here... is that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park\" or \"EVENT HERE\". The entrance off the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false).\r\n\r\nOnce I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building... things were good.
\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line. Meh, that\'s pretty normal I think.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat...passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like Paul Clark at the Cambridge Classic 5K\'s) except...you could tell he was serious and not laughing it off or anything.\r\n\r\nHe made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, I love headphones but USATF doesn\'t so I don\'t buy insurance from them, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late...with no apparent reason for the lateness. Not the best way to go off. :/\r\nThe Course - 6
\r\nWinter Warlock offered a 5K & 10K (just like the first time I ran it a few years ago) and also offered a half-marathon and 18 mile option. I opted for the half-marathon, so that\'s what I\'m speaking on. The half-marathon course itself was nice enough - rolling hills, some flat parts, some paved road, some dirt road. It was an out and back, with the far half of the out/back being on Old Sandwich Road - the oldest dirt road in the country. It was kind of cool (and I\'ve run that road before), despite intense potholes in the first 2 miles of OSR (not the race\'s fault, and he DID warn us about it).\r\n\r\nI DID have three main complaints which docked points:\r\n1.) Traffic management & thus, runner safety, concerned me.
\r\nCops WERE present at major intersections...but the rest of the course was the concern...I didn\'t see any road signs alerting motorists of a road race in progress (or coming, for days before). The course was not closed, and we weren\'t instructed to keep tight to the shoulder or anything. As such, people mostly took up the entire side of the road in the first half of the race. This effectively blocked a side of the street and created a little bedlam when a car would try to pass & come upon an oncoming car. Add into that people starting to turn around in the middle of the street at the 5K & 10K turnarounds...eek. \r\n2.) Course marking.
\r\nJust like there was no \"hey, this is where you park for the race\" sign when you arrived for registration...well, that\'s exactly where a \"hey, turn here to finish the race\" sign should\'ve been. There wasn\'t. This was the ONLY signage issue on an otherwise well-marked course...but unfortunately it was an IMPORTANT course marking to miss. I figured out where to go because, again, I\'m a smart cookie and I recognized that the finish area was down the same road we went to park. I heard many people who were much faster than me cruised right by it and ran too far.\r\n\r\nBut the third, and arguably biggest issue (for me)?\r\n3.) The half-marathon course was .6 miles short.
\r\nI can understand maybe a tenth (.1) of a mile... but having your half-marathon course over half a mile short... Sorry, but it\'s kind of an essential basic that your race needs to be the distance you advertise. That could\'ve been easily avoided by just a little more care when dropping your turnaround marker. That was a big deduction. It seems all the other race turnarounds were correct...well, that\'s nice...but I ran the half-marathon 12.5 miler, so that\'s what I\'m speaking on. TO HIS CREDIT, when I chatted with the race director post-race he DID own up to the short course before I even mentioned it...but man, when did you figure it out? When one of the Cambridge Classic 5K\'s was too long due to a police/lead car error...they told us. Tell people you whoopsied, make an announcement, an apology...SOMETHING. Just acknowledge it.\r\nSwag / Support - 7
\r\nThere was an EMT and ambulance on-site and available. Check. There were 4 water stops, which really meant for the half-marathon 12.5 miler I got 5, not 3. Check. Swag - already mentioned there was a nice enough long-sleeve tee for the race (said all 4 distances on it), and there WAS a finisher\'s medal for the half-marathon and 18 miler.\r\n\r\nI WAS a bit bothered that there was nobody handing out medals at the finish, though. Like, if my wife hadn\'t pointed out the small tupperware of medals after the finish arch I would\'ve completely missed it. As a matter of fact, I was looking around for the person handing out medals. That...idk...just feels like a basic thing. Stick someone at the finish to hand out medals. I was a little bummed at the medal - it was kinda cheap & generic. Didn\'t really feel special. I don\'t know much about races and medal purchasing, so who knows how much those things cost...but I\'ve run half-marathons that cost the same and have a much nicer, race-specific medal. Oh well.\r\n\r\nNo finish-line photos either, which weren\'t advertised or promised, so not docking points...I guess its just something I\'ve come to expect at races, whether its free or for profit. Guess maybe I\'m spoiled. So...overall...average on the swag/support.\r\nPost-Race - 7
\r\n \r\nOverall - 66/100 (D)
','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-17 19:06:23','2017-01-18 00:06:23','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(745,1,'2017-01-17 20:48:08','2017-01-18 01:48:08','','','','inherit','open','closed','','distance-marker-turnaround','','','2017-01-17 20:48:20','2017-01-18 01:48:20','',713,'http://sothisisfitness.com/wp-content/uploads/2017/01/distance-marker-turnaround.png',0,'attachment','image/png',0),(746,1,'2017-01-17 20:49:48','2017-01-18 01:49:48','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in. FAIR WARNING - this is gonna be a little long... there\'s a lot of things I feel the need to mention.\r\nWinter Warlock Recap & Rating based on my \"5 Keys\"
\r\nIf you just want the score, scroll through for the headers and the total at the bottom. \r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\n\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.\r\n\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\n\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this is the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bang a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\n\r\nMy dilemma here... is that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park\" or \"EVENT HERE\". The entrance off the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false).\r\n\r\nOnce I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building... things were good.
\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line. Meh, that\'s pretty normal I think.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat...passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like Paul Clark at the Cambridge Classic 5K\'s) except...you could tell he was serious and not laughing it off or anything.\r\n\r\nHe made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, I love headphones but USATF doesn\'t so I don\'t buy insurance from them, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late...with no apparent reason for the lateness. Not the best way to go off. :/\r\nThe Course - 6
\r\nWinter Warlock offered a 5K & 10K (just like the first time I ran it a few years ago) and also offered a half-marathon and 18 mile option. I opted for the half-marathon, so that\'s what I\'m speaking on. The half-marathon course itself was nice enough - rolling hills, some flat parts, some paved road, some dirt road. It was an out and back, with the far half of the out/back being on Old Sandwich Road - the oldest dirt road in the country. It was kind of cool (and I\'ve run that road before), despite intense potholes in the first 2 miles of OSR (not the race\'s fault, and he DID warn us about it).\r\n\r\nI DID have three main complaints which docked points:\r\n1.) Traffic management & thus, runner safety, concerned me.
\r\nCops WERE present at major intersections...but the rest of the course was the concern...I didn\'t see any road signs alerting motorists of a road race in progress (or coming, for days before). The course was not closed, and we weren\'t instructed to keep tight to the shoulder or anything. As such, people mostly took up the entire side of the road in the first half of the race. This effectively blocked a side of the street and created a little bedlam when a car would try to pass & come upon an oncoming car. Add into that people starting to turn around in the middle of the street at the 5K & 10K turnarounds...eek. \r\n2.) Course marking.
\r\nJust like there was no \"hey, this is where you park for the race\" sign when you arrived for registration...well, that\'s exactly where a \"hey, turn here to finish the race\" sign should\'ve been. There wasn\'t. This was the ONLY signage issue on an otherwise well-marked course...but unfortunately it was an IMPORTANT course marking to miss. I figured out where to go because, again, I\'m a smart cookie and I recognized that the finish area was down the same road we went to park. I heard many people who were much faster than me cruised right by it and ran too far.\r\n\r\nBut the third, and arguably biggest issue (for me)?\r\n3.) The half-marathon course was .6 miles short.
\r\nI can understand maybe a tenth (.1) of a mile... but having your half-marathon course over half a mile short... Sorry, but it\'s kind of an essential basic that your race needs to be the distance you advertise. That could\'ve been easily avoided by just a little more care when dropping your turnaround marker. That was a big deduction. It seems all the other race turnarounds were correct...well, that\'s nice...but I ran the half-marathon 12.5 miler, so that\'s what I\'m speaking on. TO HIS CREDIT, when I chatted with the race director post-race he DID own up to the short course before I even mentioned it...but man, when did you figure it out? When one of the Cambridge Classic 5K\'s was too long due to a police/lead car error...they told us. Tell people you whoopsied, make an announcement, an apology...SOMETHING. Just acknowledge it.\r\n\r\nAlso - just realized...the email broke down where water stops were. The water stops doubled as the turnarounds. It\'s very clearly and intelligently laid down - 1.5, 3.1, 6.1, and 9 miles. All appropriate half-way turnaround points... except... 6.1? So where and when in the process did the \"whoopsie\" on the distance happen? *sigh*\r\nSwag / Support - 7
\r\nThere was an EMT and ambulance on-site and available. Check. There were 4 water stops, which really meant for the half-marathon 12.5 miler I got 5, not 3. Check. Swag - already mentioned there was a nice enough long-sleeve tee for the race (said all 4 distances on it), and there WAS a finisher\'s medal for the half-marathon and 18 miler.\r\n\r\nI WAS a bit bothered that there was nobody handing out medals at the finish, though. Like, if my wife hadn\'t pointed out the small tupperware of medals after the finish arch I would\'ve completely missed it. As a matter of fact, I was looking around for the person handing out medals. That...idk...just feels like a basic thing. Stick someone at the finish to hand out medals. I was a little bummed at the medal - it was kinda cheap & generic. Didn\'t really feel special. I don\'t know much about races and medal purchasing, so who knows how much those things cost...but I\'ve run half-marathons that cost the same and have a much nicer, race-specific medal. Oh well.\r\n\r\nNo finish-line photos either, which weren\'t advertised or promised, so not docking points...I guess its just something I\'ve come to expect at races, whether its free or for profit. Guess maybe I\'m spoiled. So...overall...average on the swag/support.\r\nPost-Race - 7
\r\nPost-race wasn\'t bad...just wasn\'t mind-blowing. Once you crossed the finish, water was available right there (grab it yourself, ok...no problem). No signs directing you specifically to the post-race party...but again...smart cookie. Followed the crowd and found it - wasn\'t hard. The website, email\r\nOverall - 66/100 (D)
','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-17 20:49:48','2017-01-18 01:49:48','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(747,1,'2017-01-17 23:20:06','2017-01-18 04:20:06','','','','inherit','open','closed','','img_20170115_095317_519','','','2017-01-17 23:20:20','2017-01-18 04:20:20','',713,'http://sothisisfitness.com/wp-content/uploads/2017/01/IMG_20170115_095317_519.jpg',0,'attachment','image/jpeg',0),(748,1,'2017-01-17 23:25:06','2017-01-18 04:25:06','','','','inherit','open','closed','','img_20170115_141819_706','','','2017-01-17 23:25:31','2017-01-18 04:25:31','',713,'http://sothisisfitness.com/wp-content/uploads/2017/01/IMG_20170115_141819_706.jpg',0,'attachment','image/jpeg',0),(749,1,'2017-01-17 23:35:58','2017-01-18 04:35:58','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in. FAIR WARNING - this is gonna be a little long... there\'s a lot of things I feel the need to mention.\r\nWinter Warlock Recap & Rating based on my \"5 Keys\"
\r\nIf you just want the score, scroll through for the headers and the total at the bottom. \r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\n\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.\r\n\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\n\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this is the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bang a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\n\r\nMy dilemma here... is that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park\" or \"EVENT HERE\". The entrance off the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false).\r\n\r\nOnce I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building... things were good.
\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line. Meh, that\'s pretty normal I think.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat...passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like Paul Clark at the Cambridge Classic 5K\'s) except...you could tell he was serious and not laughing it off or anything.\r\n\r\nHe made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, I love headphones but USATF doesn\'t so I don\'t buy insurance from them, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late...with no apparent reason for the lateness. Not the best way to go off. :/\r\nThe Course - 6
\r\nWinter Warlock offered a 5K & 10K (just like the first time I ran it a few years ago) and also offered a half-marathon and 18 mile option. I opted for the half-marathon, so that\'s what I\'m speaking on. The half-marathon course itself was nice enough - rolling hills, some flat parts, some paved road, some dirt road. It was an out and back, with the far half of the out/back being on Old Sandwich Road - the oldest dirt road in the country. It was kind of cool (and I\'ve run that road before), despite intense potholes in the first 2 miles of OSR (not the race\'s fault, and he DID warn us about it).\r\n\r\nI DID have three main complaints which docked points:\r\n1.) Traffic management & thus, runner safety, concerned me.
\r\nCops WERE present at major intersections...but the rest of the course was the concern...I didn\'t see any road signs alerting motorists of a road race in progress (or coming, for days before). The course was not closed, and we weren\'t instructed to keep tight to the shoulder or anything. As such, people mostly took up the entire side of the road in the first half of the race. This effectively blocked a side of the street and created a little bedlam when a car would try to pass & come upon an oncoming car. Add into that people starting to turn around in the middle of the street at the 5K & 10K turnarounds...eek. \r\n2.) Course marking.
\r\nJust like there was no \"hey, this is where you park for the race\" sign when you arrived for registration...well, that\'s exactly where a \"hey, turn here to finish the race\" sign should\'ve been. There wasn\'t. This was the ONLY signage issue on an otherwise well-marked course...but unfortunately it was an IMPORTANT course marking to miss. I figured out where to go because, again, I\'m a smart cookie and I recognized that the finish area was down the same road we went to park. I heard many people who were much faster than me cruised right by it and ran too far.\r\n\r\nBut the third, and arguably biggest issue (for me)?\r\n3.) The half-marathon course was .6 miles short.
\r\nI can understand maybe a tenth (.1) of a mile... but having your half-marathon course over half a mile short... Sorry, but it\'s kind of an essential basic that your race needs to be the distance you advertise. That could\'ve been easily avoided by just a little more care when dropping your turnaround marker. That was a big deduction. It seems all the other race turnarounds were correct...well, that\'s nice...but I ran the half-marathon 12.5 miler, so that\'s what I\'m speaking on. TO HIS CREDIT, when I chatted with the race director post-race he DID own up to the short course before I even mentioned it...but man, when did you figure it out? When one of the Cambridge Classic 5K\'s was too long due to a police/lead car error...they told us. Tell people you whoopsied, make an announcement, an apology...SOMETHING. Just acknowledge it.\r\n\r\nAlso - just realized...the email broke down where water stops were. The water stops doubled as the turnarounds. It\'s very clearly and intelligently laid down - 1.5, 3.1, 6.1, and 9 miles. All appropriate half-way turnaround points... except... 6.1? So where and when in the process did the \"whoopsie\" on the distance happen? *sigh*\r\nSwag / Support - 7
\r\nThere was an EMT and ambulance on-site and available. Check. There were 4 water stops, which really meant for the half-marathon 12.5 miler I got 5, not 3. Check. Swag - already mentioned there was a nice enough long-sleeve tee for the race (said all 4 distances on it), and there WAS a finisher\'s medal for the half-marathon and 18 miler.\r\nIt seems there was a lack of volunteer help, though.
\r\nI WAS a bit bothered that there was nobody handing out medals at the finish, though. Like, if my wife hadn\'t pointed out the small tupperware of medals after the finish arch I would\'ve completely missed it. As a matter of fact, I was looking around for the person handing out medals. That...idk...just feels like a basic thing. Stick someone at the finish to hand out medals. I was a little bummed at the medal - it was kinda cheap & generic. Didn\'t really feel special. I don\'t know much about races and medal purchasing, so who knows how much those things cost...but I\'ve run half-marathons that cost the same and have a much nicer, race-specific medal. Oh well.\r\n\r\nNo finish-line photos either, which weren\'t advertised or promised, so not docking points...I guess its just something I\'ve come to expect at races, whether its free or for profit. Guess maybe I\'m spoiled. So...overall...average on the swag/support.\r\nPost-Race - 7
\r\nPost-race wasn\'t bad...just wasn\'t mind-blowing. Once you crossed the finish, water was available right there (grab it yourself, ok...no problem). No signs directing you to the post-race party...but again...smart cookie. Followed the crowd and found it - wasn\'t hard. The email said the post-race party was \"catered\". It was a nice enough spread, for sure - little scones, pastries, fruit, coffee and tea. I\'m not complaining, I guess I just pictured...something...more... when I hear \"catered\" and someone makes a big deal about saying \"we bought some nice food for you\" at the pre-race speech. But, hey, catered food was promised, and catered food was provided.\r\nIt bothered me that it ran out so fast, though.
\r\nWhile Megan was keeping warm she told me all the spectators went to that room and piled plates high - I could\'ve sworn I saw someone with a cookie, but I saw none on the table. By the time the last runners came in, not much was left (if anything). The very last runner...nothing was left. TO HIS CREDIT - the race director rushed over to congratulate him and threw himself at the guy offering to get him whatever he needed in terms of food or drink - that was nice to see.\r\nWinter Warlock Overall Rating - 66/100 (D)
\r\nWould I recommend Winter Warlock?? \r\n\r\nI mean, shoot, you see my complaints laid out in black and white right here - if those get cleaned up I\'d recommend it all day. Will they get cleaned up? I\'d like to think so, yes. In all honesty, I went into this race expecting kind of a mess - complaints about past Plymouth Rock Racing events flew around online. That\'s all neither here nor there - we\'re talking about Winter Warlock, and overall, despite my concerns (which I did dock points for), I had a pretty good experience.\r\n\r\nTO BE FAIR - I interviewed four different participants about (among other things) their experience. All four of them had nothing but good things to say and had a positive experience. For all the rumblings and complaining Megan said she heard, it appears there were plenty of people that had a good experience, too.\r\nLike I said, I\'m a firm believer in \"the benefit of the doubt\" and positive change.
\r\nAs far as I\'m concerned, Winter Warlock 2017 looked, overall, like a move in the right direction...improving on some things that had been a source of complaints in the past. Let\'s continue improving and moving forward, PRR - the more good races and options we all have...the better :)','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-17 23:35:58','2017-01-18 04:35:58','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(751,1,'2017-01-18 06:21:47','2017-01-18 11:21:47','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in. FAIR WARNING - this is gonna be a little long... there\'s a lot of things I feel the need to mention.\r\nWinter Warlock Recap & Rating based on my \"5 Keys\"
\r\nIf you just want the score, scroll through for the headers and the total at the bottom. \r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\n\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.\r\n\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\nGoogle sabotaged us.
\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this is the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bang a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\nMy dilemma here...
\r\nis that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park\" or \"EVENT HERE\". The entrance off the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false).\r\n\r\nOnce I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building... things were good.
\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line. Meh, that\'s pretty normal I think.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat...passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like Paul Clark at the Cambridge Classic 5K\'s) except...you could tell he was serious and not laughing it off or anything.\r\n\r\nHe made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, I love headphones but USATF doesn\'t so I don\'t buy insurance from them, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late...with no apparent reason for the lateness. Not the best way to go off. :/\r\nThe Course - 6
\r\nWinter Warlock offered a 5K & 10K (just like the first time I ran it a few years ago) and also offered a half-marathon and 18 mile option. I opted for the half-marathon, so that\'s what I\'m speaking on. The half-marathon course itself was nice enough - rolling hills, some flat parts, some paved road, some dirt road. It was an out and back, with the far half of the out/back being on Old Sandwich Road - the oldest dirt road in the country. It was kind of cool (and I\'ve run that road before), despite intense potholes in the first 2 miles of OSR (not the race\'s fault, and he DID warn us about it).\r\n\r\nI DID have three main complaints which docked points:\r\n1.) Traffic management & thus, runner safety, concerned me.
\r\nCops WERE present at major intersections...but the rest of the course was the concern...I didn\'t see any road signs alerting motorists of a road race in progress (or coming, for days before). The course was not closed, and we weren\'t instructed to keep tight to the shoulder or anything. As such, people mostly took up the entire side of the road in the first half of the race. This effectively blocked a side of the street and created a little bedlam when a car would try to pass & come upon an oncoming car. Add into that people starting to turn around in the middle of the street at the 5K & 10K turnarounds...eek. \r\n2.) Course marking.
\r\nJust like there was no \"hey, this is where you park for the race\" sign when you arrived for registration...well, that\'s exactly where a \"hey, turn here to finish the race\" sign should\'ve been. There wasn\'t. This was the ONLY signage issue on an otherwise well-marked course...but unfortunately it was an IMPORTANT course marking to miss. I figured out where to go because, again, I\'m a smart cookie and I recognized that the finish area was down the same road we went to park. I heard many people who were much faster than me cruised right by it and ran too far.\r\n\r\nBut the third, and arguably biggest issue (for me)?\r\n3.) The half-marathon course was .6 miles short.
\r\nI can understand maybe a tenth (.1) of a mile... but having your half-marathon course over half a mile short... Sorry, but it\'s kind of an essential basic that your race needs to be the distance you advertise. That could\'ve been easily avoided by just a little more care when dropping your turnaround marker. That was a big deduction. It seems all the other race turnarounds were correct...well, that\'s nice...but I ran the half-marathon 12.5 miler, so that\'s what I\'m speaking on. TO HIS CREDIT, when I chatted with the race director post-race he DID own up to the short course before I even mentioned it...but man, when did you figure it out? When one of the Cambridge Classic 5K\'s was too long due to a police/lead car error...they told us. Tell people you whoopsied, make an announcement, an apology...SOMETHING. Just acknowledge it.\r\n\r\nAlso - just realized...the email broke down where water stops were. The water stops doubled as the turnarounds. It\'s very clearly and intelligently laid down - 1.5, 3.1, 6.1, and 9 miles. All appropriate half-way turnaround points... except... 6.1? So where and when in the process did the \"whoopsie\" on the distance happen? *sigh*\r\nSwag / Support - 7
\r\nThere was an EMT and ambulance on-site and available. Check. There were 4 water stops, which really meant for the half-marathon 12.5 miler I got 5, not 3. Check. Swag - already mentioned there was a nice enough long-sleeve tee for the race (said all 4 distances on it), and there WAS a finisher\'s medal for the half-marathon and 18 miler.\r\nIt seems there was a lack of volunteer help, though.
\r\nI WAS a bit bothered that there was nobody handing out medals at the finish. Like, if my wife hadn\'t pointed out the small tupperware of medals after the finish arch I would\'ve completely missed it. As a matter of fact, I was looking around for the person handing out medals. That...idk...just feels like a basic thing. Stick someone at the finish to hand out medals. I was a little bummed at the medal - it was kinda cheap & generic. Didn\'t really feel special. I don\'t know much about races and medal purchasing, so who knows how much those things cost...but I\'ve run half-marathons that cost the same and have a much nicer, race-specific medal. Oh well.\r\n\r\nNo finish-line photos either, which weren\'t advertised or promised, so not docking points...I guess its just something I\'ve come to expect at races, whether its free or for profit. Guess maybe I\'m spoiled. So...overall...average on the swag/support.\r\nPost-Race - 7
\r\nPost-race wasn\'t bad...just wasn\'t mind-blowing. Once you crossed the finish, water was available right there (grab it yourself, ok...no problem). No signs directing you to the post-race party...but again...smart cookie. Followed the crowd and found it - wasn\'t hard. The email said the post-race party was \"catered\". It was a nice enough spread, for sure - little scones, pastries, fruit, coffee and tea. I\'m not complaining, I guess I just pictured...something...more... when I hear \"catered\" and someone makes a big deal about saying \"we bought some nice food for you\" at the pre-race speech. But, hey, catered food was promised, and catered food was provided.\r\nIt bothered me that it ran out so fast, though.
\r\nWhile Megan was keeping warm she told me all the spectators went to that room and piled plates high - I could\'ve sworn I saw someone with a cookie, but I saw none on the table. By the time the last runners came in, not much was left (if anything). The very last runner...nothing was left. TO HIS CREDIT - the race director rushed over to congratulate him and threw himself at the guy offering to get him whatever he needed in terms of food or drink - that was nice to see.\r\nWinter Warlock Overall Rating - 66/100 (D)
\r\n\r\n\r\nWould I recommend Winter Warlock?? \r\n\r\nI mean, shoot, you see my complaints laid out in black and white right here - if those get cleaned up I\'d recommend it all day. Will they get cleaned up? I\'d like to think so, yes. In all honesty, I went into this race expecting kind of a mess - complaints about past Plymouth Rock Racing events flew around online. That\'s all neither here nor there - we\'re talking about Winter Warlock, and overall, despite my concerns (which I did dock points for), I had a pretty good experience.\r\n\r\nTO BE FAIR - I interviewed four different participants about (among other things) their experience. All four of them had nothing but good things to say and had a positive experience. For all the rumblings and complaining Megan said she heard on-site from the 5K, 10K\'ers, & fast half-marathoners it appears there were plenty of people that had a good experience, too.\r\nLike I said, I\'m a firm believer in \"the benefit of the doubt\" and positive change.
\r\nAs far as I\'m concerned, Winter Warlock 2017 looked, overall, like a move in the right direction...improving on some things that had been a source of complaints in the past. There\'s still some work to do, but we\'re getting there. Let\'s continue improving and moving forward, PRR - the more good races and options we all have...the better :)','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-18 06:21:47','2017-01-18 11:21:47','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(752,1,'2017-01-18 06:25:54','2017-01-18 11:25:54','So, by now it\'s no secret that I overloaded myself this past summer. So many people believed in me and my message that I was inundated with opportunities to get out there and show people you can do it. Now that my wedding, the summer, and my race season is over, it\'s time to catch up. This is the first of many long-overdue race recaps and product reviews from the past year.
TODAY...I\'m stoked. TODAY I revisit a GREAT obstacle race. My wife\'s very first OCR...
BOLDRDASH ON THE BEACH!
BoldrDash On The Beach was a GREAT OCR!
Boldrdash was a great example of what a top notch local race can be. Any Joe out there can put on a decent 5K road race, but it takes a special kind of Race Director to organize a great local obstacle race - Lynn Hall of BoldrDash has done just that.
Let me start by saying I\'m 10x as happy that this OCR was as good as it was because it was my wife\'s first obstacle race. We both had a great time, ever since running she understands the sport and my obsession with it, and she was encouraged to run more! I\'m sure she wasn\'t the only first-timer out there and I\'m sure their experience was similar. That said...my rating (how the rating works):
Pre-Race: 10/10
Race-Day: 10/10
The Course: 9/10
Support/Swag: 9/10
Post-Race: 9/10
Overall: 47/50 - A solid \"A\" rating!
From sign-up to show-up to climb-up to clean-up, BoldrDash on the Beach just does it right. This is an excellent Obstacle Course Race for the whole family - participants of all ages and skill levels will have fun here, find a challenge, and be able to succeed - even the kids! Is this a back-breaking extreme-endurance challenge like The Beast? No. It\'s not trying to be and it doesn\'t need to be. It\'s everything it\'s advertised to be and more, and you certainly won\'t regret signing up.
So let\'s break that down:
Pre-Race: 10
BoldrDash really just knocks it out of the park in the pre-race department. I mean, damn, look at that! OUTSTANDING! Nevermind giving you a registration confirmation & a pre-race info packet...BoldrDash takes it 10 steps beyond. Lynn really makes sure to keep you up-to-date on everything that\'s happening as soon as it happens.
Not only that, there\'s plenty offered to participants free of charge before race-day. How do you find out? All those pre-race emails are full-fledged newsletters complete with events, news, and community updates. Packet pick-up? Child\'s play. BoldrDash kicks it into overdrive working with their sponsors/vendors/partners offering injury prevention clinics, free workouts, and community outreach events. BoldrDash has your pre-race needs covered. You\'ll feel like part of the family by the time race day hits.
Race-Day: 10
SPEAKING OF RACE DAY...they\'ve got that on lock-down too. There was ample parking (which was FREE, by the way), and we were easily able to find a comfy spot and finish getting our gear on in the parking lot. Parking was pretty darn close to the festival/registration area, and it wasn\'t very challenging to see where we needed to go. Waiting in line for packets, t-shirt, port-o-john and marking station were all a breeze, and there was more than plenty of room to hang out, stretch, and prepare. From there, starting corral was super easy to spot - with an L.E.D. timing clock right there it was pretty darn hard to miss your start time, too.
The Course: 9
The course was AWESOME. I have to say, a beach OCR sounds pretty daunting...sand is awful to run on, but man...that view! Also, the sand wasn\'t as bad as I had expected - it was more of a 3 mile long obstacle! The actual obstacles were great; very well-constructed and challenging, but not impossible. There was certainly your typical OCR fare - wall climbs, over-unders, etc, but BoldrDash had plenty of unique offerings! Water carries straight from the ocean, a quarter-mile walk/run/climb/crawl along the jetty (tricky!) a couple of surprisingly-challenging balance obstacles and an inverted wall harder than Spartan Race\'s really made this OCR stand out to me.
There were two reasons this category didn\'t get full marks, and they\'re relatively minor. 1.) There were a couple of points where we were confused on where to go and there either wasn\'t clear marking or a volunteer readily available to point you in the right direction. A simple sign with an arrow would\'ve sufficed. 2.) There was some back-up at the water carry - a temporary shortage of men\'s buckets (women had smaller buckets) left my wife waiting a bit for me to finish the obstacle. Overall, though - the course was very well thought out, well-built, not impossible (read: discouraging) and most of all...FUN!
Support/Swag: 9
I sometimes feel like a spoiled brat rating this category, but the fact of the matter is...swag can be a deciding (or at least major) factor in race choice for many people, and that\'s totally their right. Can you blame someone for wanting something memorable to take home to celebrate their accomplishment? I\'ll admit, I\'ve picked one half-marathon over another before because it had a better medal/shirt. That said: The BoldrDash t-shirt is kickass, and (*spoiled brat*) the medal is kind of average. Know what, though? That\'s ok.
As far as \"support\" goes - BoldrDash did pretty darn good. There were a TON of volunteers on-course and in the festival area. Many of them were JROTC, and I love that Lynn / BoldrDash gave them the opportunity to help out (and probably get some service hours in?). There were also plenty of spectators and \"other\" volunteers throughout to cheer you on and help with morale! The volunteers were, overall, very knowledgeable, very helpful, and very friendly (except the \"tough guys\" at some obstacles, but they were just playing their role). There were maybe a couple of volunteers throughout our experience who seemed a little lost/confused...but that\'ll happen.
There was a whole med trailer on-site, ATV\'s rolling along the course (including Lynn herself!), plenty of water and, of course, ample port-o-johns available. They just plain had it covered across the board!
Post-Race: 9
Nailed it. Seriously...a veritable mountain of KIND bars of every flavor plus Hint water and plain water available literally steps away from the finish chute. From there, the festival began. I don\'t know that it really felt like a festival, but that could just be because all the little pop-up canopies were spaced so far apart. The free foam-rolling/KT Taping was available, Zico coconut water was there, etc. It was a decent little festival.
Bummer of the day - no alcohol allowed as Scarborough Beach is RI State property. However, this didn\'t stop BoldrDash - they worked out a deal with a place about 5 minutes away to offer all participants a free beer! AWESOME! Downer that we couldn\'t have it right there at the finish, but I certainly appreciate that they still made it happen.
Overall Impression -
What a great experience. Megan and I really had a blast - it was a great experience for her and I loved seeing her \"get it\" as we went along the course. We loved it so much and talked it up so much that my mom\'s gonna go for it this year and is even recruiting a friend! It\'ll be her first OCR too! Great for the whole family, too - There\'s the 5K course (with elite heats available for those seeking a challenge), and a kids race too. Make a day out of it!
Important Note:
This year\'s BoldrDash on the Beach is Saturday/Sunday May 2nd/3rd - THERE\'S STILL TIME TO REGISTER!!! Which, by the way, I highly recommend you do! As with most OCR\'s, the longer you wait, the more expensive it is. Tomorrow (March 6th) at midnight the price will jump up!
So, if you think this is a race you want to do, register ASAP, preferably before midnight 3/6/15! Use this link to register. Hopefully I\'ll see you there :)
#RaceLocal','Looking Back - BoldrDash on the Beach','','inherit','closed','closed','','43-revision-v1','','','2017-01-18 06:25:54','2017-01-18 11:25:54','',43,'http://sothisisfitness.com/2017/01/43-revision-v1.html',0,'revision','',0),(753,1,'2017-01-18 06:25:54','2017-01-18 11:25:54','I thought I was looking for redemption.
I came to the mountain on a mission. The Beast broke me last year...and though I got my finish...it didn\'t feel like a true victory. At the end there was no celebration. No camaraderie. No reveling in our success with hugs, beers, laughter and high fives. I came back looking for what I thought was taken from me. To correct my mistake. I thought I wanted...no...NEEDED...redemption.
As it turns out...I was wrong.
What I found and what I learned was much more valuable and worthwhile than that. Too bad it took me a year to figure it out.
As far as a rating goes...Let\'s knock this out now.
Pre-Race: 7.5
Race-Day: 8
The Course: 7.5
Support/Swag: 7
Post-Race: 8
Overall: 38/50
Overall...average to above average. You\'ll get why by the end.
The theme of the day was \"struggle\".
What can I say about the Killington Beast that I (or someone else) haven\'t said before? Those who have done it...know. And those who haven\'t yet...can\'t possibly REALLY know until you\'re there. Suffering and struggling through it. There are insane ascents, vicious descents, technical trails that eat ankles for lunch and top it off with obstacles strategically placed to push you to your limits.
This year was a bit different from the past, though. This year Killington was a Founder\'s Race.
What does \"Founder\'s Race\" really mean?
Some would say it means Spartan Race is getting cheap and taking the easy way out on a course build. Spartan calls it \"going back to their roots\" when things were simpler. Honestly...I think it\'s a little bit of both.
The \"Founder\'s Race\" idea results in a less complicated, less grandiose build-out. No massive banners. No 5,000 foot high rope climb rigs with a water ditch below large enough to build a house in. To be perfectly honest...the build-out reminded me of some smaller, local OCR\'s I\'ve run lately. I kind of liked that.
Each year is different.
Each year at any given venue is its own event, and you kind of have to take it for what it is. I heard some people (some, my own teammates) complaining that this year\'s VT Beast wasn\'t as hard as years prior. I read one blog in particular that I thought was pretty...shall we say...elitist...about it. Complaining that US races are incredibly disorganized. It kind of offended me.
In hindsight...I WAS slightly disappointed.
As hard as it was...ultimately...it DID feel a little...disappointing in the obstacle category. There were innumerable things to climb over, at least 8 carries of some sort and three barbed wire crawls. These made up the VAST majority of obstacles. I felt there was a lot less...creativity...than I expected. Local OCR\'s I\'ve done...hell, even other SPARTAN races I\'ve done...have had more variety than that. Is this what \"Founder\'s Race\" means? If so...I won\'t mind if I don\'t run another. Lack of variety doesn\'t mean it was easy...but still...it felt like something was lacking.
Despite it all...the struggle was real.
That mountain is no joke. This year\'s course had all the steepest ascents and descents from last year\'s course...plus new ones. The heat was a new challenge...one that got the best of me for a while. You just never know what you\'re gonna get on that mountain...
Lack of water didn\'t help, either
I\'m not gonna sit here and make a Federal project out of it...Spartan Race blew it with water...but at least they owned their mistake. They depleted their water sources way early and lost pressure on (it seems) their one available hose. People (myself included) weren\'t allowed to fill Camelbaks. I had to ration my water a lot more than usual. Given the heat...this was a challenge. One I was not prepared for.
Teamwork saved the day.
I\'ve said it before and I\'ll say it again...I would not have made it without my battle buddies. For the uninformed - a Battle Buddy is someone you run/crawl/climb/struggle through the race with. Maureen and Rob were mine.
Happened kind of by accident, too...I lost my original BB very early (it\'s ok, we had a deal, not upset) and came across them on the first major ascent. Deciding to stick with them was probably the single smartest thing I did all day.
They had my back at every turn. I was stunned to find them waiting for me at the bottom of the bucket carry. It got the best of me, whipped my ass...and there they were. Waiting. I felt bad because I took so long...this is exactly where I lost my battle buddies last year (except it was later in the race)...but there they were. And they were right there with me until the very end. Salt tabs, conversation, looking out for each other...they covered it all. It was a much different back-half of the Beast this year getting through it with a couple of BB\'s like that.
I would not have finished without them. Not this year\'s Beast. No way.
Imagine an entire community like that.
That\'s the New England Spahtens - over 3,000 people just like that (to varying degrees). A whole community of \"care\". That\'s what OCR SHOULD be like...not whining about this or that, not complaining that someone didn\'t do their burpees, not bellyaching about cheating...just looking out for each other and having fun.
I almost cried at the finish line.
The look on my face at the fire jump was borderline horrified...but I jumped it. I landed. And I screamed out of pure elation. I could finally run across the finish...on my own. And I did. And there was my wife. And my Battle Buddies. And that G-Damn medal I\'ve been chasing for months. I did it. The feeling is simply indescribable.
Thanks to the team...I found TRUE success.
And it was a bit different than I thought it would be.
High fives and hugs. Shared stories of successes. Lamenting opportunities missed on-course. A teammate not-so-subtly offering a victory shot and beer. And also...asking after teammates we hadn\'t seen or heard from. Not for the gossip factor...not out of curiosity...but out of genuine care, and to perhaps be ready to help console a teammate feeling like a failure. So much positivity...
Sitting in the lodge, much later, as I\'m getting ready to finish my beer and head home...A teammate comes in for hers. It\'s late, most others from the team have left. Despite being more sore than ever...of course I practically leap out of my chair to congratulate her.
Back to the house...where other exhausted, beaten teammates rest as well. In the morning - shared stories of success. Breakfast in town surrounded by finishers, spectators...and people who get it. The next night...furiously hitting \"refresh\" on Chronotrack hoping to see friends finish the UltraBeast...did they make it?
The sense of completion...of victory...of success...didn\'t come from the medal, or simply from running across on my own two feet. It was everything else.','Struggle, Teamwork, & Success - Spartan Beast VT 2015','','inherit','closed','closed','','34-revision-v1','','','2017-01-18 06:25:54','2017-01-18 11:25:54','',34,'http://sothisisfitness.com/2017/01/34-revision-v1.html',0,'revision','',0),(754,1,'2017-01-18 06:25:54','2017-01-18 11:25:54','It was a long road from the 2014 Killington Beast back to OCR for me. The 6 months prior to this event had been a constant battle to regain strength, speed, and motivation. This race reminded me why I love running races, why I put myself through these things, and why I bother with \"health & fitness\" at all.
On Saturday, 4/11/15, I ran F.I.T. Challenge IV - Epic F.I.T. and I have to say...it was exactly what I needed. It challenged me, it tested me, it pushed me, and it renewed my drive for all things health & fitness!
So what was so great about Epic F.I.T.? How does it rank? Why was I so sore the next day...and so happy about it?
Epic.
This event was just done right. Robb McCoy, the man behind F.I.T. Challenge, knows how to put on a top notch event, and he has struck again with the 4th installment of his series.
The Score:
Pre-Race: 8
Race Day: 9
The Course: 10
Support / Swag: 9
Post-Race: 8
Just an all-around well-executed event. Things promised were followed-through on, the course was outstanding, and everyone seemed to have a great time. Would I run this race again? Heck yes I would.
Pre-Race - 8
There were a fair number of promotional emails/Facebook posts and I certainly didn\'t forget the race was coming. The \"pre-race email\" came out the week before the race - I was impressed that it came to me as I wasn\'t actually officially registered for the race...I was signed on as a volunteer! Good on ya, F.I.T. Challenge! I DID check with some friends who pre-registered well in advance, and there were PLENTY of emails sent to participants.
Race Day - 9
I must say, I had a pretty good race day experience. Checking in as a volunteer was super-easy - this can normally be a pretty tedious or confusing process. I watched a number of regularly registered runners checking in as well, and it looked to be a pretty quick and painless process. Near registration there was a small festival area with some vendors and a rep from OCR World Championships (yes, this is an OCRWC Qualifier...wow!). There was also ample room to hang out, stretch, and prepare.
Our Team - Photo Credit: Mary Donohue
As part of the New England Spahtens, I was a member of the day\'s largest team, which meant I got to hang out pre/post race at our largest team tent. Took a minute to figure out where it was - and once I did I discovered the restroom situation was INDOORS! Huzzah!
Already ran your race? Want to run another lap? Go for it! $15 gets you a new timing chip and you\'re off to the races (again). Manage 5 laps and you get a special plaque for doing 25K of OCR.
All in all...everything leading up to crossing the starting mat was pretty darn smooth.
The Course - 10
Photo Credit: Mary Donohue
The course was excellent. There\'s no two ways about it. F.I.T. Challenge really nailed it all - use-of-venue, variety, quality, and quantity of obstacles...it was just really well-done. Top-freaking-notch. I\'m genuinely impressed here, in case you couldn\'t tell. The course was also INCREDIBLY well-marked - trust me...while volunteering post-race I pulled hundreds of flags, a ton of caution tape, and MANY arrow signs...so I can personally attest to that.
I want to point out that part of what helped this race have such an excellent course was the #OCRUnited element - they played well with others. ABF Mud Run, ORTC at Shale Hill, Grit \'n\' Wit, Blizzard Blast and more - Robb McCoy and his crew aren\'t afraid to work with others to put on a successful event. This is something that helped him in planning, execution, race-day experience, the course itself...all areas got a boost. Other, bigger races could learn something from F.I.T. Challenge in this regard. Take notes, big 3.
Support/Swag - 9
Swag and Support was good - above average, even! Swag included a cotton t-shirt, a logo\'d headband (similar to what you get at a Spartan Race, but no bib number), and finisher\'s medal. I love the medal - shaped like a Wreck Bag (added to the #OCRUnited feel - lots of local races are embracing Wreck Bag). NE Spahtens also got some \"cheap sunglasses\" (you know, the plastic Wayfarer knock-offs?) with Spahten F.I.T. printed on them. I\'m a sucker for \"cheap sunglasses\", and I think everyone else is too, let\'s be honest. Thanks F.I.T.!
Age group awards were provided (nice), and as an added bonus (I mentioned this before) for those who managed 5 (timed) laps there was a special plaque involved. Nice touch. Not to mention that whole \"OCRWC Qualifier\" thing.
Support was good - especially when you got to the #OCRUnited parts of the course, especially the big cluster with \"rigs\" by the big Shale Hill truck. There was a volunteer at every obstacle, as there should be, (some more engaged than others) and I was aware of medical support that was available.
Post-Race - 8
Post-race was pretty good too. Once you cross the finish there was water, Hint Water (review coming) and though I didn\'t stop to look, I think there was food of some sort (bananas maybe?). The little festival area was there, so First Aid Shot Therapy was there with their \"shots\" (think 5 hour energy...but aspirin) in case you were hurtin\'. There was a cool little podium/backdrop area for photo ops and awards, but aside from that...if you\'re not running another lap (which you could for $10 or $15)...when you finish the race that\'s kinda it. Pack it up and go home. You could certainly hang out, though...it IS a state park (and very pretty, I thought).
I personally would\'ve gone back over to the NE Spahtens tent to hang out if I hadn\'t immediately gone over to volunteer (he was grossly under-supported for PM volunteers. Shame on people for bailing). That\'s how I wrapped MY day up, and it was kinda fun to break it all down :)
Overall, I had a great time and would certainly go back.
At the end of the day - this was a great race. What you\'ve got in F.I.T. Challenge is a great, very well-constructed, very well-thought-out, and very well-executed Obstacle Course Race. You can tell the owner/race director and the team that works with him (i.e. family and friends) really cares about the event and making it great. That\'s why I love local OCR\'s and why I will always seek them out. The big-name races are really turning me off lately, and \"the little guy\" keeps impressing.
F.I.T. Challenge V is this fall on 11/14/15, and you can register via this link. If you\'re not already committed to something...I heartily recommend you register. Whether you\'re a rookie or a rockstar, you\'ll have fun at this event.','Back In The Saddle - F.I.T. Challenge IV Recap','','inherit','closed','closed','','32-revision-v1','','','2017-01-18 06:25:54','2017-01-18 11:25:54','',32,'http://sothisisfitness.com/2017/01/32-revision-v1.html',0,'revision','',0),(755,1,'2017-01-18 06:26:13','2017-01-18 11:26:13','Yesterday I talked about how MOCEAN Cape Cod went above and beyond in their sponsorship and helped me get into a second race. Today, I have more news on the same topic....two more runs have been added to the calendar!\r\n\r\nPeople are really responding to this campaign I\'m putting forth. The more people and businesses I talk to, the more people want to back me and help me do this thing. It\'s great to have support in an endeavor such as this, and it\'s nice to know there\'s people out there that care about people getting healthy as much as I do. As far as I\'m concerned, being able to raise money for charity while doing all that is icing on the cake.\r\n\r\nSO, two more runs in preparation for the half-marathon. What are they? And who\'s backing me to run them? I\'m being backed by Flex Appeal Sports Nutrition in Burlington, MA.\r\nThey\'re a hidden gem in Burlington, MA. I actually never even knew they were there until last week. We had just left the Used Book Superstore and took a wrong turn...Megan spotted them in the plaza I was using to turn around. We decided to take a look and were greeted by a fully stocked little store. They\'ve got everything broken down on the shelves by category (and labeled), and they\'ve got a good selection of protein, bars, cookies, etc. I was listening to the clerk talking to people about different things and he was incredibly knowledgable, and my favorite part - they don\'t make commission there. I CANNOT overstate the importance of that. Employees of big chain nutrition stores, like GNC, make commission on certain products. Of course, they\'re going to want to sell those products, so the opinions and advice they give you is skewed...and frankly I feel like I can never trust an employee\'s advice when I go into one of those stores. Smaller, local stores like Flex Appeal...with NO COMMISSION, are great. I know I\'m getting an honest recommendation. If you\'re in the Burlington area (or anywhere close) check them out (282 Cambridge St.)! I\'m pretty sure they\'ve got a store in Medford too. You can check them out online at www.flexappealsportsnutrition.com\r\n\r\nSo what about these races you mentioned?\r\n\r\nI know, I went on for a minute there...but I think it\'s important to recognize and thank the people that help you along the journey. SO - these races they backed me for...there\'s TWO of them! I\'ll go in chronological order:\r\n\r\n\r\n9/22/13 - Tavern to Tavern 5K in Cambridge, MA
\r\nOh boy oh boy...this looks like a fun one!\r\n\r\n\r\nSo basically you start this race at the Tavern In Porter Square, go out, do a loop and come back to the Tavern In Porter Square. Then there\'s beer. Who doesn\'t love beer after a race? It\'s recovery carbs (that\'s my story and I\'m sticking to it). Your registration fee for this race benefits Cambridge Rindge & Latin Track and Field, so once again your entry fee is going to a good cause (isn\'t that nice?). The website says the course is flat and fast, meaning (perhaps obviously) there\'s no hills to contend with so you can turn it up and zoom along. I\'m pretty excited - this one looks like a lot of fun...and since it\'s an out-and-back course with the start/finish in the same place, if Megan doesn\'t run it with me she can be there to see me both start and finish...we don\'t have to pick! That was one of the most annoying things with the Falmouth Road Race - my parents trying to decide where they were gonna be...they wanted to see me running, but they wanted to see me finish (they ended up getting some prime real estate right near the finish line). And the other race?\r\n\r\n10/20/13 - 31st Annual Boston Firefighters\' Local 718 Memorial Road Race 10K in Dorchester, MA\r\n\r\nBoy, that was a mouthful! This one, I have to say, looks pretty awesome as well. The race is run in memory of Boston Firefighters who gave their lives in the line of duty. According to the website, the event raises money for various charities and helps fund scholarships. It also looks like they make this a pretty big event with a sizable celebration afterwards. The course is described on the site as follows: \"A 10k (6.2 miles) USATF certified course that is fast and flat, with a great ocean view, strict course security, and electronic timing with mile splits.\". Sounds good to me!\r\n\r\nBest part is, considering this race is six days before the half-marathon, it\'s at a perfect time to be my last \"long\" run beforehand! Crazy to think, though, that I don\'t consider 6 miles a \"long\" run anymore; 3 miles is short, 5 or 6 is average, and 10+ is long. Can\'t wait for 10 to be average!\r\n\r\nSo That\'s Where I\'m At For The Next Two Months\r\n\r\nI don\'t think I\'m going to be adding any more races to my calendar - I think that\'s plenty for now. Between fundraising efforts (I\'m already brainstorming events), endurance training, my regular workouts and work...I think I\'ll be plenty busy! I\'m so excited to have the opportunity to run all these races and even more excited to be able to raise money for the V Foundation as a part of running them! If you\'re going to be at any of these races, give me a shout and we can say hi at the finish!\r\n\r\nLet this serve as a lesson - with enough determination and perseverance anything is possible. The only limit is the one YOU set for yourself. ','2 Months, 4 Runs, One Great Cause','','inherit','closed','closed','','105-revision-v1','','','2017-01-18 06:26:13','2017-01-18 11:26:13','',105,'http://sothisisfitness.com/2017/01/105-revision-v1.html',0,'revision','',0),(777,1,'2017-01-20 16:45:20','2017-01-20 21:45:20','
I thought I was pretty original with this one, but apparently some scientists thought they were clever too...so I guess I have to be specific in my title. I\'m sure you\'re all familiar with the story of Goldilocks, right? Goldilocks and the three bears, three of everything, one was always too cold/little, one was too hot/big, and one was just right? Yeah...today, think of us - the American People, as Goldilocks. Forewarning - this is, to some degree, going to piggyback off of America The Fat, so having read that might help you understand where I\'m coming from with some of this.
The problem we face in our society and our culture today is - we can\'t find \"just right\" like Goldilocks did.
That\'s not necessarily all our fault either...we aren\'t generally encouraged to find \"just right\". Instead, we\'re told to pursue \"too small\" or \"too big\".
Look at the media, at TV, at movies, at society in general...everything we see either encourages us to be (what I consider) too skinny or tells us that being fat is OK. The examples of \"fat being OK\" are glaringly obvious and easy to see (my opinion) as its thrown in our faces to make those who are fat feel better, but the \"too skinny\" message is a little more subliminal than that, so let\'s tackle that first.
What is too skinny?
I assume its easy to understand what \"too big\" means, and I\'m sure many of you can visualize it...but what about \"too skinny\"? What, exactly, constitutes \"too skinny\"? \"Too skinny\" is a stick figure. \"Too skinny\" has no muscle definition and looks like you\'d blow away in a strong breeze. When I think \"too skinny\", I think of people doing whatever they can to lose weight, be \"thin\", and look as tiny as they can. Guess what weighs a lot? Muscle. The \"diets\" many people do in order to lose weight and achieve \"too skinny\" don\'t just make you burn fat, they also force your body to break down muscle as well. That\'s not healthy! If your body is at a point where it has to break down muscle, it means it is malnourished and not getting enough nutrients and fuel! Here\'s my prime example:
Giuliana Rancic. Those of you who watch E!, any kind of gossip news, the TV Guide channel or any kind of red carpet anything have seen this woman. So what\'s my issue with Giuliana?
Img Credit - Fame
Well, for one, she\'s a perfect example of the kind of body being shown by Hollywood to women as ideal, and let\'s be honest - what we see on TV, especially those sorts of programs, is meant to be our model for ourselves. We\'re taught to idolize the famous, envy the rich and powerful, and do what we can to be more like them. That said, look at some of the celebrities we\'re either told or supposed to imply are the standard of \"attractive\" that we should be - Giuliana being one (who, by the way, started her own \"fitness\" website to \"help\" others get in the \"perfect shape\"...). Keira Knightley is another one - Pirates of the Caribbean anyone? It\'s tough to find if you go out searching for it, but its there and its sneaky. I had to think about it for a minute, but then I looked at some pictures of Megan Fox from Transformers, and I can\'t decide without watching the movie again, but from pictures I can see online, she definitely rides the line. What was the big reaction to her in that movie though? Sexy. The problem with things like that is, while she may not actually be \"too skinny\", women, especially teenage girls and women in their early 20\'s, want to be that skinny, so they become \"too skinny\" as a result.
I will say - while this IS still a problem, its becoming less of a problem as we begin to demonize certain celebrities and their behaviors - certain celebrities who, in addition to drug problems and bad behavior, happen to also be too skinny, so that becomes bad too. As long as there are celebrities like Giuliana who are being praised, and movies showing near-toothpicks like Megan Fox in Transformers, it will still be an issue...and frankly I don\'t foresee Hollywood casting directors changing that anytime soon.
How About \"Too Big\"?
I want to be clear here - when I say \"too big\", I\'m not talking about people who are riding the line and are somewhere close to being \"just right\"...I\'m talking about people who are clearly \"too big\". Visibly overweight. When you get winded going up a flight of stairs, you might be \"too big\". When you can\'t see your toes over your belly you might be \"too big\". When you regularly put down over half a pizza by yourself in one sitting you might be \"too big\". The worst part of \"too big\" is that this country is making it OK. Let me give some examples:
Some of you may be familiar with this popular recording artist - Adele. She\'s a well-known big girl and I\'ve actually read a quote from her saying she\'s not concerned about weight and being skinny - she never plans to lose weight. She basically said she could be a house but as long as she\'s making quality albums she\'s ok with that. That is the wrong message to send. But that\'s not really what I\'m talking about: Adele\'s attitude, I feel, just implies that being overweight isn\'t something to worry about. What I\'m talking about is much worse than that. What I\'m talking about is a culture that makes it acceptable to be overweight. Teaches us that everyone is beautiful and to love your body.
Img credit - Fanpop
Let\'s get this straight - I thought Pitch Perfect was hilarious. That said, now that I think about it, I have a BIG problem with the \"Fat Amy\" character. Basically, Fat Amy is teaching people that it\'s OK to be fat, that skinny girls (or \"twig bitches\") are mean and not to be admired, and that you should love yourself and your body regardless of your size. The movie uses her size for many jokes (both physical comedy and verbal jokes) which, of course, I would expect in a comedy. However, when you couple those jokes with the message the character is sending, you kind of glorify being big like that. They\'re portraying her as a strong character because she\'s overcoming adversity and being happy with herself. I can\'t agree with that. We shouldn\'t be teaching people that maintaining an unhealthy body fat percentage is ok. It creates health problems! High body fat percentage puts stress on your body in so many ways, it puts you at risk for heart disease, diabetes and more...why are we telling people that\'s OK?
I\'m gonna get up on my soapbox for a minute - this is going to be a long paragraph.
Your doctor should be telling you what a healthy range is and helping you figure out a plan to get healthy. Your doctor should also be describing all the health risks associated with being overweight. One of my faithful readers and members of the \"So Fit\" Family messaged me a link a short while ago and I have to tell you it got me so fired up I wanted to pop. There are, apparently, doctors out there who are telling people that it\'s OK to be fat, that aren\'t making an issue of it, that aren\'t weighing you when you come in for a visit and tell you not to worry about losing weight. I don\'t even know where to begin with this.
First off, a clarification - not all of the doctors on this list are internal medicine - there is a wide variety. There are internal medicine, family medicine, naturopathic, OB/GYN, midwifery, psychologists, therapists, gastroenterologists, etc etc. What bothers me is that these are doctors making it OK. If nobody else in the universe tells you the health risks of being overweight and urges you to \"get healthy\", your doctor should. Frankly I think it\'s irresponsible and a violation of the Hippocratic Oath to tell people it\'s OK and to tell them they don\'t need to worry about their weight or think about losing any. When someone walks in your office door and is 400 LBS...you offer them help, not a mozzarella stick (there is no tall person alive tall enough for 400 lbs to be healthy...please correct me if I\'m wrong). Now, don\'t bite my head off here - I understand that many people don\'t go to the doctor because they\'re embarrassed about their weight and don\'t want to weigh in, yes I do believe these people should be able to see a doctor without having to be ashamed...but if you feel ashamed because your doctor is telling you about the health risks you\'re currently facing...shouldn\'t that be a hint that you\'re not happy and it\'s time to do something about it? If the doctor is being a jerk about it and is intentionally making you feel ashamed about it, that\'s another thing entirely and I don\'t condone that, but what we have out there is the exact opposite - doctors making you feel good about being overweight! That\'s something that needs to stop. Another part that gets me fired up is: some of those doctors out there who are psychologists or therapists are basically preying on those who are overweight. These doctors get the overweight to come in under the auspices of caring about them and not making their weight an issue. That\'s deceptive and dirty. Ok...off my soapbox...
Add on to all of those things we just talked about the general culture of \"love your body\" \"it\'s OK to be big\" and \"be happy\" that these promote and what you have is a nation of overweight people who are empowered to pick up that chicken wing and chow down because y\'know what...I\'m OK with this and it\'s OK to be big! Add in \"The I Don\'t Feel Like It Syndrome\" and you have a recipie for disaster.
Y\'know...let me tell you...I was Mr. I\'m-Big-I\'m-Not-Ashamed for a while but y\'know what...when I stopped fooling myself and lying to myself...I admitted that I really wasnt\' happy. That\'s when My Story and My Transformation began. Don\'t forget...I was a pretty big guy...so on a lot of this, I\'m speaking from experience. I may have seemed happy or tried to be happy, but I really wasn\'t. It was the biggest thing dragging me down in my life.
So What Is \"Just Right\"?
Do we really know what \"just right\" is? We\'re pulled in two directions so much that many people don\'t actually find the way to \"just right\" or the tools to figure out what exactly that is. Where\'s the happy medium between \"too big\" and \"too skinny\"? Well, many would say to follow a \"body mass index\" (BMI) chart...but I\'m not sure I agree with that. BMI charts follow age and height to find what your ideal weight range is. The government website where I found a BMI chart DID make a point to say that it is inaccurate for those with an athletic or muscular build, or for those who are older or who have lost muscle weight. Not everyone who is 24 and 5\'8\" should weight the same...some are lean builds and some are athletic. So BMI Chart is out. My vote is to use the Jackson & Pollock chart.
These charts, I think, hit the nail on the head. They go by age and gender, and there is a range! Lean, Ideal, Average, and Above Average. I\'m gonna go ahead and say that, since this IS \"America The Fat\" that \"average\" is probably \"slightly overweight\" and \"above average\" is probably \"too big\". I\'m not sure where I fall right now because I can\'t for the life of me figure out how much pressure to use when I use my body-fat measuring calipers. I\'ll go more in-depth on this in a later article, but the basics here are: women have higher acceptable body fat %\'s than men because they have more need of it in their bodies. These charts use age because as you get older, you naturally have / need more fat in your body. Like I said, this is a really REALLY basic explanation but the gist here is, I think this is the chart to follow. Ask your doctor to help you figure out your body fat percentage and go from there. This is also good for those building muscle as it allows you to account for muscle in your body - notice this chart doesn\'t use weight as a measurement! Imagine that...weight itself isn\'t everything. I feel like I\'ve heard that somewhere before...
\"Just Right\" is different for everyone. Some of you might want to fall into the \"ideal\" category, some of you might want to be a little more in the \"lean\" category. Just make sure if you\'re gonna go down the \"lean\" road you have some muscle in there...don\'t go down the \"lean\" road in such a way that you become \"too skinny\". I don\'t want to sound like I\'m putting down the \"love yourself\" idea, but you should be able to love yourself and be healthy too! It\'s all well and good that people want others to be happy, but there\'s nothing wrong with being fit and healthy as a means to be happy . All too often the \"fit\" people are demonized as the jerks, the evil ones, the people putting me down for being fat. The sad truth is, there are \"fit\" people out there who DO actually do that. So my advice to you is - Offer help, not hate. Part of why this whole \"love yourself, fat is OK\" thing is out there is because of \"the jerks at the gym\". Let\'s try to turn that image around, ok? Otherwise Goldilocks is never going to find \"just right\" and we\'ll end up like the humans in Wall-E. Nobody wants that.
','The Goldilocks Problem - Body Image','','inherit','closed','closed','','113-revision-v1','','','2017-01-20 16:45:20','2017-01-20 21:45:20','',113,'http://sothisisfitness.com/2017/01/113-revision-v1.html',0,'revision','',0),(756,1,'2017-01-18 06:26:29','2017-01-18 11:26:29','
I thought I was pretty original with this one, but apparently some scientists thought they were clever too...so I guess I have to be specific in my title. I\'m sure you\'re all familiar with the story of Goldilocks, right? Goldilocks and the three bears, three of everything, one was always too cold/little, one was too hot/big, and one was just right? Yeah...today, think of us - the American People, as Goldilocks. Forewarning - this is, to some degree, going to piggyback off of America The Fat, so having read that might help you understand where I\'m coming from with some of this.
The problem we face in our society and our culture today is - we can\'t find \"just right\" like Goldilocks did.
That\'s not necessarily all our fault either...we aren\'t generally encouraged to find \"just right\". Instead, we\'re told to pursue \"too small\" or \"too big\".
Look at the media, at TV, at movies, at society in general...everything we see either encourages us to be (what I consider) too skinny or tells us that being fat is OK. The examples of \"fat being OK\" are glaringly obvious and easy to see (my opinion) as its thrown in our faces to make those who are fat feel better, but the \"too skinny\" message is a little more subliminal than that, so let\'s tackle that first.
What is too skinny?
I assume its easy to understand what \"too big\" means, and I\'m sure many of you can visualize it...but what about \"too skinny\"? What, exactly, constitutes \"too skinny\"? \"Too skinny\" is a stick figure. \"Too skinny\" has no muscle definition and looks like you\'d blow away in a strong breeze. When I think \"too skinny\", I think of people doing whatever they can to lose weight, be \"thin\", and look as tiny as they can. Guess what weighs a lot? Muscle. The \"diets\" many people do in order to lose weight and achieve \"too skinny\" don\'t just make you burn fat, they also force your body to break down muscle as well. That\'s not healthy! If your body is at a point where it has to break down muscle, it means it is malnourished and not getting enough nutrients and fuel! Here\'s my prime example:
Giuliana Rancic. Those of you who watch E!, any kind of gossip news, the TV Guide channel or any kind of red carpet anything have seen this woman. So what\'s my issue with Giuliana?
Img Credit - Fame
Well, for one, she\'s a perfect example of the kind of body being shown by Hollywood to women as ideal, and let\'s be honest - what we see on TV, especially those sorts of programs, is meant to be our model for ourselves. We\'re taught to idolize the famous, envy the rich and powerful, and do what we can to be more like them. That said, look at some of the celebrities we\'re either told or supposed to imply are the standard of \"attractive\" that we should be - Giuliana being one (who, by the way, started her own \"fitness\" website to \"help\" others get in the \"perfect shape\"...). Keira Knightley is another one - Pirates of the Caribbean anyone? It\'s tough to find if you go out searching for it, but its there and its sneaky. I had to think about it for a minute, but then I looked at some pictures of Megan Fox from Transformers, and I can\'t decide without watching the movie again, but from pictures I can see online, she definitely rides the line. What was the big reaction to her in that movie though? Sexy. The problem with things like that is, while she may not actually be \"too skinny\", women, especially teenage girls and women in their early 20\'s, want to be that skinny, so they become \"too skinny\" as a result.
I will say - while this IS still a problem, its becoming less of a problem as we begin to demonize certain celebrities and their behaviors - certain celebrities who, in addition to drug problems and bad behavior, happen to also be too skinny, so that becomes bad too. As long as there are celebrities like Giuliana who are being praised, and movies showing near-toothpicks like Megan Fox in Transformers, it will still be an issue...and frankly I don\'t foresee Hollywood casting directors changing that anytime soon.
How About \"Too Big\"?
I want to be clear here - when I say \"too big\", I\'m not talking about people who are riding the line and are somewhere close to being \"just right\"...I\'m talking about people who are clearly \"too big\". Visibly overweight. When you get winded going up a flight of stairs, you might be \"too big\". When you can\'t see your toes over your belly you might be \"too big\". When you regularly put down over half a pizza by yourself in one sitting you might be \"too big\". The worst part of \"too big\" is that this country is making it OK. Let me give some examples:
Some of you may be familiar with this popular recording artist - Adele. She\'s a well-known big girl and I\'ve actually read a quote from her saying she\'s not concerned about weight and being skinny - she never plans to lose weight. She basically said she could be a house but as long as she\'s making quality albums she\'s ok with that. That is the wrong message to send. But that\'s not really what I\'m talking about: Adele\'s attitude, I feel, just implies that being overweight isn\'t something to worry about. What I\'m talking about is much worse than that. What I\'m talking about is a culture that makes it acceptable to be overweight. Teaches us that everyone is beautiful and to love your body.
Img credit - Fanpop
Let\'s get this straight - I thought Pitch Perfect was hilarious. That said, now that I think about it, I have a BIG problem with the \"Fat Amy\" character. Basically, Fat Amy is teaching people that it\'s OK to be fat, that skinny girls (or \"twig bitches\") are mean and not to be admired, and that you should love yourself and your body regardless of your size. The movie uses her size for many jokes (both physical comedy and verbal jokes) which, of course, I would expect in a comedy. However, when you couple those jokes with the message the character is sending, you kind of glorify being big like that. They\'re portraying her as a strong character because she\'s overcoming adversity and being happy with herself. I can\'t agree with that. We shouldn\'t be teaching people that maintaining an unhealthy body fat percentage is ok. It creates health problems! High body fat percentage puts stress on your body in so many ways, it puts you at risk for heart disease, diabetes and more...why are we telling people that\'s OK?
I\'m gonna get up on my soapbox for a minute - this is going to be a long paragraph.
Your doctor should be telling you what a healthy range is and helping you figure out a plan to get healthy. Your doctor should also be describing all the health risks associated with being overweight. One of my faithful readers and members of the \"So Fit\" Family messaged me a link a short while ago and I have to tell you it got me so fired up I wanted to pop. There are, apparently, doctors out there who are telling people that it\'s OK to be fat, that aren\'t making an issue of it, that aren\'t weighing you when you come in for a visit and tell you not to worry about losing weight. I don\'t even know where to begin with this.
First off, a clarification - not all of the doctors on this list are internal medicine - there is a wide variety. There are internal medicine, family medicine, naturopathic, OB/GYN, midwifery, psychologists, therapists, gastroenterologists, etc etc. What bothers me is that these are doctors making it OK. If nobody else in the universe tells you the health risks of being overweight and urges you to \"get healthy\", your doctor should. Frankly I think it\'s irresponsible and a violation of the Hippocratic Oath to tell people it\'s OK and to tell them they don\'t need to worry about their weight or think about losing any. When someone walks in your office door and is 400 LBS...you offer them help, not a mozzarella stick (there is no tall person alive tall enough for 400 lbs to be healthy...please correct me if I\'m wrong). Now, don\'t bite my head off here - I understand that many people don\'t go to the doctor because they\'re embarrassed about their weight and don\'t want to weigh in, yes I do believe these people should be able to see a doctor without having to be ashamed...but if you feel ashamed because your doctor is telling you about the health risks you\'re currently facing...shouldn\'t that be a hint that you\'re not happy and it\'s time to do something about it? If the doctor is being a jerk about it and is intentionally making you feel ashamed about it, that\'s another thing entirely and I don\'t condone that, but what we have out there is the exact opposite - doctors making you feel good about being overweight! That\'s something that needs to stop. Another part that gets me fired up is: some of those doctors out there who are psychologists or therapists are basically preying on those who are overweight. These doctors get the overweight to come in under the auspices of caring about them and not making their weight an issue. That\'s deceptive and dirty. Ok...off my soapbox...
Add on to all of those things we just talked about the general culture of \"love your body\" \"it\'s OK to be big\" and \"be happy\" that these promote and what you have is a nation of overweight people who are empowered to pick up that chicken wing and chow down because y\'know what...I\'m OK with this and it\'s OK to be big! Add in \"The I Don\'t Feel Like It Syndrome\" and you have a recipie for disaster.
Y\'know...let me tell you...I was Mr. I\'m-Big-I\'m-Not-Ashamed for a while but y\'know what...when I stopped fooling myself and lying to myself...I admitted that I really wasnt\' happy. That\'s when My Story and My Transformation began. Don\'t forget...I was a pretty big guy...so on a lot of this, I\'m speaking from experience. I may have seemed happy or tried to be happy, but I really wasn\'t. It was the biggest thing dragging me down in my life.
So What Is \"Just Right\"?
Do we really know what \"just right\" is? We\'re pulled in two directions so much that many people don\'t actually find the way to \"just right\" or the tools to figure out what exactly that is. Where\'s the happy medium between \"too big\" and \"too skinny\"? Well, many would say to follow a \"body mass index\" (BMI) chart...but I\'m not sure I agree with that. BMI charts follow age and height to find what your ideal weight range is. The government website where I found a BMI chart DID make a point to say that it is inaccurate for those with an athletic or muscular build, or for those who are older or who have lost muscle weight. Not everyone who is 24 and 5\'8\" should weight the same...some are lean builds and some are athletic. So BMI Chart is out. My vote is to use the Jackson & Pollock chart.
These charts, I think, hit the nail on the head. They go by age and gender, and there is a range! Lean, Ideal, Average, and Above Average. I\'m gonna go ahead and say that, since this IS \"America The Fat\" that \"average\" is probably \"slightly overweight\" and \"above average\" is probably \"too big\". I\'m not sure where I fall right now because I can\'t for the life of me figure out how much pressure to use when I use my body-fat measuring calipers. I\'ll go more in-depth on this in a later article, but the basics here are: women have higher acceptable body fat %\'s than men because they have more need of it in their bodies. These charts use age because as you get older, you naturally have / need more fat in your body. Like I said, this is a really REALLY basic explanation but the gist here is, I think this is the chart to follow. Ask your doctor to help you figure out your body fat percentage and go from there. This is also good for those building muscle as it allows you to account for muscle in your body - notice this chart doesn\'t use weight as a measurement! Imagine that...weight itself isn\'t everything. I feel like I\'ve heard that somewhere before...
\"Just Right\" is different for everyone. Some of you might want to fall into the \"ideal\" category, some of you might want to be a little more in the \"lean\" category. Just make sure if you\'re gonna go down the \"lean\" road you have some muscle in there...don\'t go down the \"lean\" road in such a way that you become \"too skinny\". I don\'t want to sound like I\'m putting down the \"love yourself\" idea, but you should be able to love yourself and be healthy too! It\'s all well and good that people want others to be happy, but there\'s nothing wrong with being fit and healthy as a means to be happy . All too often the \"fit\" people are demonized as the jerks, the evil ones, the people putting me down for being fat. The sad truth is, there are \"fit\" people out there who DO actually do that. So my advice to you is - Offer help, not hate. Part of why this whole \"love yourself, fat is OK\" thing is out there is because of \"the jerks at the gym\". Let\'s try to turn that image around, ok? Otherwise Goldilocks is never going to find \"just right\" and we\'ll end up like the humans in Wall-E. Nobody wants that.
','The Goldilocks Problem - Body Image','','inherit','closed','closed','','113-revision-v1','','','2017-01-18 06:26:29','2017-01-18 11:26:29','',113,'http://sothisisfitness.com/2017/01/113-revision-v1.html',0,'revision','',0),(778,1,'2017-01-20 16:45:20','2017-01-20 21:45:20','Let\'s have a little talk about -Haters-.
We all know what haters are. We all probably know some haters too. Odds are, many of you out there might even have haters of your very own! I\'ll go ahead and say that 90% or more of the haters out there are the people I\'m talking about in this post. Up to 10% might have a legitimate reason for hating...maybe. For the purposes of this article, let\'s assume we\'re talking about the 90% that I\'m about to describe.
Ultimately, I have to say...I don\'t hate haters. If you think about it the way I do...you can\'t help but love them just because of their very nature. Haters are important! Just not for the reason they wish they were. On this Motivational Monday morning, I think its time to talk about the haters.
What drives a hater? What do Haters...hate? Why?
So, before we go on...you might be wondering what exactly I mean by \"hate\". What does it mean to be \"hated on\"? How does someone \"hate on\" you?
Think back to elementary school, middle school...yes even high school. The haters will make fun of you. The haters will belittle you and your achievements. The haters will try to recruit others to their side to make you feel like you\'re all alone. The haters will bully you and badmouth you. Haters will spread rumors about you. They\'ll try to make you feel like everything you\'re doing doesn\'t matter and no matter what you do, in the end you\'re just a loser wasting their time.
If you\'ve seen people getting \"hated on\", you\'ve probably wondered what that person did to \"deserve it\". If you\'re getting \"hated on\" yourself, its probably bothering you that you don\'t know why! I\'m going to make this REALLY simple:
Haters Hate Your Success
Yes. It really is that simple. Haters are bitter. Haters are jealous. Haters see in you a reflection of everything they wish they were. Haters want to be able to achieve what you have achieved. Have you lost weight recently? Your hater feels fat. Have you run a race? Your hater wishes they could run. Your hater DID run that race? You got a better time than them. I\'m sure you get the point.
I know this seems really childish and like something that belongs in grade school...but it\'s the unfortunate truth. Rather than celebrate your successes with you the haters try to wash it away and put you down. Rather than try to improve themselves and work on their shortcomings, they focus their energy on bringing. you. down.
But why?
Because the haters can\'t be bothered to do the work.
Haters are often people who suffer from things like \"The I Don\'t Feel Like It Syndrome\". Maybe The Fear Monster has them in it\'s grasp. Maybe they\'ve got a Napoleon Complex or The Scale discouraged them so badly they just can\'t bring themselves to try anymore. Maybe they\'re lost in \"America The Fat\". Or perhaps they just can\'t drum up the motivation to get it done. Whatever the reason...SOMETHING is keeping the haters from getting what they want and being happy, and it\'s everything that YOU have managed to work past to reach your successes and keep on going. That makes your haters very mad. It frustrates them. People often get angry or begin to hate what frustrates them or what they can\'t understand. So since the hater can\'t get past whatever it is stopping them...the mindset becomes toxic.
If the hater can\'t have success, neither can you!
THAT, in a nutshell, is why haters hate. If the hater can\'t be happy...if the hater can\'t lose weight...if the hater can\'t run a race, get an A+, get a girlfriend, get a promotion...neither should you. They hate seeing you get what they want. That\'s why they hate on you and try to bring you down - they\'re trying to make you quit. But this is why I love haters.
Haters let you know you\'re doing a good job
Honestly, the more hate I\'m catching...the harder my haters are hating, the better I must be doing. If they\'re hating on me that much harder then I must be making that much greater of an achievement. THAT is why I said haters are so important - haters are your success meter! Don\'t let them drag you down or discourage you - rather, let your haters be encouragement to go harder. See how much you can make the haters hate you. I\'d like to hope that eventually they\'ll either give up hating or start backing you, but it could very well be the case that they just can\'t get past whatever their own problem is...and they\'ll just keep on hating. So what. Let them hate. Just remember what it means.
By continuing to do what you\'re doing you\'re sending a message to your haters:
Your Opinion Does Not Matter.
Your continued success and your positive attitude lets the haters know that they are powerless to stop you. In the end, you should probably take pity on your haters - they wish they could do what you\'re doing but they can\'t beat their own roadblocks. They can\'t plow through like you have and get down the road to success.
Sucks to suck.
So next time someone starts hating on you or trying to bring you down...just smile at them, walk away, and know that you are what someone else wishes they could be. Don\'t let the haters get you down or stop you - let them push you and encourage you to keep achieving new heights. Don\'t be afraid to post those before & after pictures. Don\'t be afraid to talk about how you got where you are.
Don\'t be afraid to keep becoming a better you. \"Haters gonna hate\".
Let \'em. ','Haters','','inherit','closed','closed','','107-revision-v1','','','2017-01-20 16:45:20','2017-01-20 21:45:20','',107,'http://sothisisfitness.com/2017/01/107-revision-v1.html',0,'revision','',0),(757,1,'2017-01-18 06:26:29','2017-01-18 11:26:29','Let\'s have a little talk about -Haters-.
We all know what haters are. We all probably know some haters too. Odds are, many of you out there might even have haters of your very own! I\'ll go ahead and say that 90% or more of the haters out there are the people I\'m talking about in this post. Up to 10% might have a legitimate reason for hating...maybe. For the purposes of this article, let\'s assume we\'re talking about the 90% that I\'m about to describe.
Ultimately, I have to say...I don\'t hate haters. If you think about it the way I do...you can\'t help but love them just because of their very nature. Haters are important! Just not for the reason they wish they were. On this Motivational Monday morning, I think its time to talk about the haters.
What drives a hater? What do Haters...hate? Why?
So, before we go on...you might be wondering what exactly I mean by \"hate\". What does it mean to be \"hated on\"? How does someone \"hate on\" you?
Think back to elementary school, middle school...yes even high school. The haters will make fun of you. The haters will belittle you and your achievements. The haters will try to recruit others to their side to make you feel like you\'re all alone. The haters will bully you and badmouth you. Haters will spread rumors about you. They\'ll try to make you feel like everything you\'re doing doesn\'t matter and no matter what you do, in the end you\'re just a loser wasting their time.
If you\'ve seen people getting \"hated on\", you\'ve probably wondered what that person did to \"deserve it\". If you\'re getting \"hated on\" yourself, its probably bothering you that you don\'t know why! I\'m going to make this REALLY simple:
Haters Hate Your Success
Yes. It really is that simple. Haters are bitter. Haters are jealous. Haters see in you a reflection of everything they wish they were. Haters want to be able to achieve what you have achieved. Have you lost weight recently? Your hater feels fat. Have you run a race? Your hater wishes they could run. Your hater DID run that race? You got a better time than them. I\'m sure you get the point.
I know this seems really childish and like something that belongs in grade school...but it\'s the unfortunate truth. Rather than celebrate your successes with you the haters try to wash it away and put you down. Rather than try to improve themselves and work on their shortcomings, they focus their energy on bringing. you. down.
But why?
Because the haters can\'t be bothered to do the work.
Haters are often people who suffer from things like \"The I Don\'t Feel Like It Syndrome\". Maybe The Fear Monster has them in it\'s grasp. Maybe they\'ve got a Napoleon Complex or The Scale discouraged them so badly they just can\'t bring themselves to try anymore. Maybe they\'re lost in \"America The Fat\". Or perhaps they just can\'t drum up the motivation to get it done. Whatever the reason...SOMETHING is keeping the haters from getting what they want and being happy, and it\'s everything that YOU have managed to work past to reach your successes and keep on going. That makes your haters very mad. It frustrates them. People often get angry or begin to hate what frustrates them or what they can\'t understand. So since the hater can\'t get past whatever it is stopping them...the mindset becomes toxic.
If the hater can\'t have success, neither can you!
THAT, in a nutshell, is why haters hate. If the hater can\'t be happy...if the hater can\'t lose weight...if the hater can\'t run a race, get an A+, get a girlfriend, get a promotion...neither should you. They hate seeing you get what they want. That\'s why they hate on you and try to bring you down - they\'re trying to make you quit. But this is why I love haters.
Haters let you know you\'re doing a good job
Honestly, the more hate I\'m catching...the harder my haters are hating, the better I must be doing. If they\'re hating on me that much harder then I must be making that much greater of an achievement. THAT is why I said haters are so important - haters are your success meter! Don\'t let them drag you down or discourage you - rather, let your haters be encouragement to go harder. See how much you can make the haters hate you. I\'d like to hope that eventually they\'ll either give up hating or start backing you, but it could very well be the case that they just can\'t get past whatever their own problem is...and they\'ll just keep on hating. So what. Let them hate. Just remember what it means.
By continuing to do what you\'re doing you\'re sending a message to your haters:
Your Opinion Does Not Matter.
Your continued success and your positive attitude lets the haters know that they are powerless to stop you. In the end, you should probably take pity on your haters - they wish they could do what you\'re doing but they can\'t beat their own roadblocks. They can\'t plow through like you have and get down the road to success.
Sucks to suck.
So next time someone starts hating on you or trying to bring you down...just smile at them, walk away, and know that you are what someone else wishes they could be. Don\'t let the haters get you down or stop you - let them push you and encourage you to keep achieving new heights. Don\'t be afraid to post those before & after pictures. Don\'t be afraid to talk about how you got where you are.
Don\'t be afraid to keep becoming a better you. \"Haters gonna hate\".
Let \'em. ','Haters','','inherit','closed','closed','','107-revision-v1','','','2017-01-18 06:26:29','2017-01-18 11:26:29','',107,'http://sothisisfitness.com/2017/01/107-revision-v1.html',0,'revision','',0),(792,1,'2017-01-20 16:47:42','2017-01-20 21:47:42','I know - it\'s been a little while. Life, a new/second job and planning a wedding apparently take a lot more time than I initially gave them credit for. Time to get back on the horse.
Remember that weekend I ran 3 races in two days? Yeah...there was one more race I didn\'t talk about, and it was pretty fun.
Spring Classic 5K! What a cap-off to my crazy, double-booked, super-packed weekend.
I may have exercised poor judgement in planning my weekend...
Running back and forth in Plymouth to two races wasn\'t the only reason the weekend was nuts...
To pick up where we left off...
Team checked in at relay for 9 am start - check. Bolted across town for the 10 am 5K - check. Back across town to start my leg of the relay round-about 11 am - check. Placed 4th overall in the 5K (24:14), placed 2nd all-male team, 6th overall team (out of 57) in the relay (33:19 individual time, 4.37 mi). Sweet. Many a post-race libation was shared in celebration of our sweet sweet victory and the awesome medals we took home.
Aaaand then I hit the road to Amherst.
I serve as Chapter Advisor to my college fraternity chapter at UMass Amherst. That night they just so happened to be holding an important ceremony...one which I REALLY should be at. So, of course, I went. In the first article about this weekend of races I mentioned I originally hadn\'t even planned on any races...this was why.
So I shot out to Amherst, we had our night, and I didn\'t end up going to sleep until about 1 AM. I then got up 4.5 hours later to make the drive to Cambridge. So now, not only was I physically POOPED from running two races the day before...but I was also now running (literally) on 4.5 hours sleep.
ugh.
Arrived in Cambridge a little over an hour early (as I like to do), and meandered my way to the number pick-up. Got a sweet tech tee AND a pint glass for signing up so early. I had bib #384...aaaand they were capped at 3500 runners. So yeah, I was a little early to sign up. hah.
Ended up doing a LOT of wandering and time-wasting. Kiiind of my own fault. I had registered as a part of the \"New England Spahtens\" team - they\'re a huge Obstacle Course Race enthusiast group / team. The Spahtens, generally, show up IN FORCE...En Masse, in droves, etc...whenever they show up to a race. More often than not they are the largest team present.
Naturally I assumed they would be the largest team at Spring Classic so I went off in search of the special \"largest team\" tent. I could not find it. Short answer was, I think it was pretty much just me and this other guy that actually ran Spring Classic for the Spahtens. I didn\'t realize there were two obstacle races happening that very same morning...so guess where all the other Spahtens were. Whoopsie. In the end I got my stretching in, used my Tiger Tail (review to come) and got to the starting corral in plenty of time.
I had forgotten what it was like to run a big race.
It was jam-packed. Spring Classic 5K had even more runners than Pace to a Pint 5K did, and you could tell. I couldn\'t even get into the corral until the gun went off and people started moving and making room. Once we were off, it was pretty crowded on the streets of the course - there was a lot of bouncing between people, slowing, speeding up, etc. Overall, despite the crowd I was able to maintain a strong pace. It was pretty cool running through the streets of Cambridge - traffic was stopped/blocked off and we got to run through major thoroughfares of the city! I love races like that...part of why I enjoyed the Boston Firefighters\' 10K so much.
In order to keep myself at a strong pace, I had to push hard through the lack of sleep and tired muscles. I tried picking people out of the crowd and pacing them, then I\'d pick someone else out and try to pass them. I repeated this process for the vast majority of the race. At one point I spotted a guy wearing a New England Spahtens \"drill shirt\" - he was the only other Spahten I had seen all morning...I had to catch up. I tried, but he was just too fast. I was now determined to find him post-race.
The effort required to keep running was immense.
I was SO tired, SO exhausted...SO worn out...but I wanted to push. I wanted to break 24 minutes. I wanted to end the stupidest weekend of my running career strong. At the time, I mistakenly thought my 5K PR was 23:57 (it was actually 23:51) - I was convinced a new PR was within reach if I just kept pushing.
Funny thing about a 5K...a brief slow-down, a quick walk-break...can make such a difference in your official time. I had a rough idea of how far the finish was, and I pushed it. I pushed hard.
I ended up sprinting it out at the end like I always do, and I got an official time of 24:24. I didn\'t PR, and honestly, I don\'t think I really expected to. Thinking it was within reach was probably just what I needed, at the time, to get it done with (to me) a respectable time.
Once I crossed it was all over - the last two days caught up with me. My legs felt like jelly and politely informed me I was done exerting myself for a while. Once I got to the beer table, my day got interesting again. I ended up meeting this guy right here - Kevin. The guy in the Spahtens shirt. Found him. Ended up having a great conversation, several beers, and when the free beer ran out we continued our revelry at The Asgard (where the official post-race party was). Then later we went and watched a robot fight at The Middle East club a la BattleBots. I kid you not. I DID say my day got interesting, right?
Definitely a fun race.
If you\'re looking for a fun race, a great course, and an opportunity to run through some big city streets with 3499 other people...go run Spring Classic. They also have Winter Classic, and they\'ve just added Fall Classic. Same course, just different seasons/weather/conditions. Give it a whirl! I can\'t promise you\'ll see a robot deathmatch, but you\'ll very likely have a good time regardless.
Oh...and...don\'t double-book yourself.
Do yourself a favor - learn from my mistake. I may have gotten through it...but good lord...what an effort it took to coordinate, keep it straight, and make it work. I was lucky both the Herring Run Classic 5K and 26.2 Challenge Team Relay were in the same town just 8 minutes apart. They easily could\'ve been across the state. Then I would\'ve been out my registration money and potentially pissing off a sponsor. Keep your races straight and you\'ll thank yourself.
Then again...I don\'t know many other people running 35+ races in a year. So maybe this isn\'t a common problem...','A Lesson In Double-Booking Pt. 3 - Spring Classic 5K Recap','','inherit','closed','closed','','67-revision-v1','','','2017-01-20 16:47:42','2017-01-20 21:47:42','',67,'http://sothisisfitness.com/2017/01/67-revision-v1.html',0,'revision','',0),(758,1,'2017-01-18 06:27:14','2017-01-18 11:27:14','I know - it\'s been a little while. Life, a new/second job and planning a wedding apparently take a lot more time than I initially gave them credit for. Time to get back on the horse.
Remember that weekend I ran 3 races in two days? Yeah...there was one more race I didn\'t talk about, and it was pretty fun.
Spring Classic 5K! What a cap-off to my crazy, double-booked, super-packed weekend.
I may have exercised poor judgement in planning my weekend...
Running back and forth in Plymouth to two races wasn\'t the only reason the weekend was nuts...
To pick up where we left off...
Team checked in at relay for 9 am start - check. Bolted across town for the 10 am 5K - check. Back across town to start my leg of the relay round-about 11 am - check. Placed 4th overall in the 5K (24:14), placed 2nd all-male team, 6th overall team (out of 57) in the relay (33:19 individual time, 4.37 mi). Sweet. Many a post-race libation was shared in celebration of our sweet sweet victory and the awesome medals we took home.
Aaaand then I hit the road to Amherst.
I serve as Chapter Advisor to my college fraternity chapter at UMass Amherst. That night they just so happened to be holding an important ceremony...one which I REALLY should be at. So, of course, I went. In the first article about this weekend of races I mentioned I originally hadn\'t even planned on any races...this was why.
So I shot out to Amherst, we had our night, and I didn\'t end up going to sleep until about 1 AM. I then got up 4.5 hours later to make the drive to Cambridge. So now, not only was I physically POOPED from running two races the day before...but I was also now running (literally) on 4.5 hours sleep.
ugh.
Arrived in Cambridge a little over an hour early (as I like to do), and meandered my way to the number pick-up. Got a sweet tech tee AND a pint glass for signing up so early. I had bib #384...aaaand they were capped at 3500 runners. So yeah, I was a little early to sign up. hah.
Ended up doing a LOT of wandering and time-wasting. Kiiind of my own fault. I had registered as a part of the \"New England Spahtens\" team - they\'re a huge Obstacle Course Race enthusiast group / team. The Spahtens, generally, show up IN FORCE...En Masse, in droves, etc...whenever they show up to a race. More often than not they are the largest team present.
Naturally I assumed they would be the largest team at Spring Classic so I went off in search of the special \"largest team\" tent. I could not find it. Short answer was, I think it was pretty much just me and this other guy that actually ran Spring Classic for the Spahtens. I didn\'t realize there were two obstacle races happening that very same morning...so guess where all the other Spahtens were. Whoopsie. In the end I got my stretching in, used my Tiger Tail (review to come) and got to the starting corral in plenty of time.
I had forgotten what it was like to run a big race.
It was jam-packed. Spring Classic 5K had even more runners than Pace to a Pint 5K did, and you could tell. I couldn\'t even get into the corral until the gun went off and people started moving and making room. Once we were off, it was pretty crowded on the streets of the course - there was a lot of bouncing between people, slowing, speeding up, etc. Overall, despite the crowd I was able to maintain a strong pace. It was pretty cool running through the streets of Cambridge - traffic was stopped/blocked off and we got to run through major thoroughfares of the city! I love races like that...part of why I enjoyed the Boston Firefighters\' 10K so much.
In order to keep myself at a strong pace, I had to push hard through the lack of sleep and tired muscles. I tried picking people out of the crowd and pacing them, then I\'d pick someone else out and try to pass them. I repeated this process for the vast majority of the race. At one point I spotted a guy wearing a New England Spahtens \"drill shirt\" - he was the only other Spahten I had seen all morning...I had to catch up. I tried, but he was just too fast. I was now determined to find him post-race.
The effort required to keep running was immense.
I was SO tired, SO exhausted...SO worn out...but I wanted to push. I wanted to break 24 minutes. I wanted to end the stupidest weekend of my running career strong. At the time, I mistakenly thought my 5K PR was 23:57 (it was actually 23:51) - I was convinced a new PR was within reach if I just kept pushing.
Funny thing about a 5K...a brief slow-down, a quick walk-break...can make such a difference in your official time. I had a rough idea of how far the finish was, and I pushed it. I pushed hard.
I ended up sprinting it out at the end like I always do, and I got an official time of 24:24. I didn\'t PR, and honestly, I don\'t think I really expected to. Thinking it was within reach was probably just what I needed, at the time, to get it done with (to me) a respectable time.
Once I crossed it was all over - the last two days caught up with me. My legs felt like jelly and politely informed me I was done exerting myself for a while. Once I got to the beer table, my day got interesting again. I ended up meeting this guy right here - Kevin. The guy in the Spahtens shirt. Found him. Ended up having a great conversation, several beers, and when the free beer ran out we continued our revelry at The Asgard (where the official post-race party was). Then later we went and watched a robot fight at The Middle East club a la BattleBots. I kid you not. I DID say my day got interesting, right?
Definitely a fun race.
If you\'re looking for a fun race, a great course, and an opportunity to run through some big city streets with 3499 other people...go run Spring Classic. They also have Winter Classic, and they\'ve just added Fall Classic. Same course, just different seasons/weather/conditions. Give it a whirl! I can\'t promise you\'ll see a robot deathmatch, but you\'ll very likely have a good time regardless.
Oh...and...don\'t double-book yourself.
Do yourself a favor - learn from my mistake. I may have gotten through it...but good lord...what an effort it took to coordinate, keep it straight, and make it work. I was lucky both the Herring Run Classic 5K and 26.2 Challenge Team Relay were in the same town just 8 minutes apart. They easily could\'ve been across the state. Then I would\'ve been out my registration money and potentially pissing off a sponsor. Keep your races straight and you\'ll thank yourself.
Then again...I don\'t know many other people running 35+ races in a year. So maybe this isn\'t a common problem...','A Lesson In Double-Booking Pt. 3 - Spring Classic 5K Recap','','inherit','closed','closed','','67-revision-v1','','','2017-01-18 06:27:14','2017-01-18 11:27:14','',67,'http://sothisisfitness.com/2017/01/67-revision-v1.html',0,'revision','',0),(760,1,'2017-01-18 06:27:58','2017-01-18 11:27:58','2014 is going to be a huge year - If things go the way I\'m hoping for I\'ll not only be running a race almost every weekend...but I\'ll be running a half-marathon a month and my first marathon or Spartan Beast by the fall! Maybe both.
I\'m going to push myself, I\'m going to find the ceiling and SMASH through it...
and I want YOU to join me.
I\'m calling it the \"Lose Your Limits\" Challenge 2014. The idea is simple, the challenge is not.
\"Lose Your Limits\"?
Like I said - The idea is simple: most of us think we have a pretty good idea of what our limits are. We know what we\'re capable of, and we know what probably isn\'t a good idea. We\'re also SURE of what we simply can\'t do. Running? No way. I\'m not a runner. I can\'t go out there and do that. Obstacle race? Are you kidding me? Marathon?! Are you high?!
I thought I knew what time it was. I was a big guy. I was always gonna be a big guy. That\'s just how it was. I just needed to not be a huge guy. There was no way I would ever be under 200 lbs...I couldn\'t do that even at the PEAK of my physical fitness in high school. No way it was ever gonna change.
Then Megan and I did P90X. That was August 2012. Mid-June 2013 I broke 200 lbs.
I was not a runner. I was not an athlete. I was not gonna go out there and run. Just because I could do P90X and INSANITY didn\'t mean I could actually get out on pavement and go. That was a whole \'nother animal entirely.
But Megan and I went out for a run. That was late-March 2013. May 2013 I finished my first 5K. Late-October 2013 I finished my first half-marathon.
Starting to catch on to the trend? The first time I challenged myself was August 2012. Nothing has been the same since then.
I got out of my bubble. I left my comfort zone in the dust. I made time to make it work. I pledged to myself and to those I love that I would make a change. And I DID. I changed my life.
I want you to join me for the next step of the journey.
What do I want you to do, exactly? I want you to take the pledge to lose your limits by challenging yourself. If there\'s anything I\'ve learned in the last 16 months its this: the only limits we truly have are the ones we set for ourselves. I\'ve said it before and I\'ll say it until I\'m blue in the face - Given time and training, anything is possible. What do you think you can\'t do? What\'s outside your comfort zone? Do you think you can\'t contort yourself into some kind of human pretzel (which would mean yoga is out of the question)? Do you think there\'s no way you have the stamina, endurance, or just plain ability to go and run any kind of distance (however short)? Do you think you\'re the most wimpy weakling on the planet and the idea of lifting weights is laughable? Do you think there\'s just no time to get it done? Don\'t have anywhere you can work out?
See where I\'m going with this?
If it\'s something you \"don\'t do\", \"won\'t do\" or \"can\'t do\"...guess what? Go DO IT. It doesn\'t have to be a physical barrier - notice how \"no time\" and \"don\'t have anywhere\" were in there? Lots of people have a barrier like that in their way - they think they don\'t have time or anywhere to do it. They\'re just as wrong as the guy or girl who thinks they can\'t run a mile.
If I can do it, anyone can do it. Seriously - see this guy? These two are the same guy.
Hard to believe, I know. Amazing what happens when you get out of your own way, huh?
THIS ISN\'T JUST FOR NEWBIES! Do you already work out? Already run races? Do Crossfit? What\'s the next big step that you haven\'t done yet? The next race you don\'t think you can handle? Do you lift/Crossfit and don\'t think you can run to save your life? Bingo.
What am I doing, you ask?
So far I have 13 races lined up through July, including a few half-marathons and an obstacle race. I am planning on adding many more, and by fall my goal is to participate in and finish my first marathon or Spartan Beast / Tough Mudder. More on all those races coming VERY soon. First race is January 5th! BRRRR! Check out the race calendar tab to the right for all my races (click \"find more\" to see them all!) - maybe come run a race with me! (if you DO want to, reach out! Comment, shout out on Facebook, use the contact form below, or email me at Darrell@SoTHISIsFitness.com.
So How Do You Take The Pledge?
Simple: Go to the Facebook Page here. \"Like\" the page, and follow the instructions. Make the commitment.
Don\'t have Facebook? \"Follow\" the blog (via email or RSS - instructions below) and comment below telling us all that you\'re gonna do it! You can even tell us what limit you\'re gonna lose!
You Can Do This.
If you make the commitment, take the pledge, and set your mind to it - you can absolutely CRUSH this challenge! There are lots of articles already on this blog to help you - check out the below articles for a good start in the right direction:
\"So THIS Is Nutrition\" - Nutrition Basics
\"Making It Work - Time Management\" - Helps you figure out how to make it all work
\"It\'s Always Better Together\" - Thoughts on doing all this with a partner / buddy
\"Race Beginner Do\'s and Don\'ts\" - Self-explanatory
The Original \"Lose Your Limits\" Article that gave me the idea for this challenge
How to deal with Haters
Also, look at pretty much anything in the July 2013 part of the archive
There will be many more articles, product reviews, updates and (hopefully) giveaways / contests to help you along the way in your challenge. I encourage you to follow this blog via e-mail (enter yours right above the run calendar box) or via RSS (click the orange RSS feed tab on the left of the page) to make sure you get all the updates!
No excuses. It\'s time to get out of your own way, lose your limits, and change your life.
Will you take the pledge and accept the challenge? Leave a comment and let us know!','\"Lose Your Limits\" Challenge 2014','','inherit','closed','closed','','87-revision-v1','','','2017-01-18 06:27:58','2017-01-18 11:27:58','',87,'http://sothisisfitness.com/2017/01/87-revision-v1.html',0,'revision','',0),(761,1,'2017-01-18 06:27:58','2017-01-18 11:27:58','Sometimes Life feels the need to test you.
The last few months have been one of those times. It\'s felt a lot like this:
Yes, that is a pool of Ice Water.
The last few months have been a little insane, and it all started with my triple-booked race weekend (here, here, and here). Despite the fact that a number of things are off my plate, I\'ve managed to get buried by what IS still there - new job, my upcoming wedding, the looming menace that is \"September\", and more. This can, and DOES, happen to the best of us. So what do you do when life keeps on knocking you down? What do you do when it\'s tough to keep up with your health and fitness? How do you beat the I don\'t have time thing?
...let me tell you a little story...
Lately it\'s been tough to un-bury myself.
That ever happen to you? I envisioned a quiet couple of months for the summer. I don\'t have many races scheduled (see calendar widget to the right), I\'m not traveling to Amherst to visit my Delta Chi chapter (I\'m their Alumni Advisor), and most of the wedding planning is done...should be relaxing, right? Lots of time to write race recaps, product reviews, be thoughtful and create original content, create a workout program, and just relax.
I was wrong.
Instead, I got a little complacent, got a little lazy, and things started to pile up. I don\'t know what happens to YOU all when you start getting behind...but for me it\'s kind of like my brain wants to do everything at the same time...and nothing actually gets accomplished. Which really only made the problem worse. Then the panicky stress sets in and you\'re really just not gaining any ground. Here I am about 10+ articles behind (a combination of race recaps and product reviews), I\'m 48 days away from the wedding and running out of time to accomplish the last things on the list, and there\'s a whole laundry list of things I need to accomplish on top of that (including laundry!).
How do you surface? How do you break out of the crazy and actually make some headway?
Stop. Breathe. Don\'t Panic.
You WILL get through this. You just have to stop, breathe, and break it down into bite-sized pieces. Prioritize just like I walked you through in my time-management article.You can get through it.
Focus.
It can be easy to get distracted and fall off from your super-productive timeline. This is an especially great challenge for me...as I have A.D.H.D. (Attention Deficit Hyperactivity Disorder). Basically...I start at \"apple\", I end at \"Optimus Prime rolling down I-95 Boston during rush hour\" and totally forget where I started and what happened in the middle. Picture the dog from \"Up\" - that\'s me. This is a large part of how I fell behind - I can spend hours accomplishing nothing...just running in place.
Through all of this, my workouts have not suffered.
I had a workout program, I knew I needed to set aside an hour in the morning before the day got rolling, and I got it done. The problem happened when I completed that program. I didn\'t have anything else made up and ready to go...so I kind of floundered for the last 2 weeks. I ran a few miles as many days as I could...but I didn\'t have a program. I certainly didn\'t lack motivation (If that\'s your issue, read this now), I just didn\'t have direction.
That\'s when my fitness fell off right along with everything else I wasn\'t getting done.
So that\'s pretty much when I said enough is enough. YOU CAN NOT let your health & fitness suffer...that\'s when it begins an ugly downward spiral. I\'ve had to take time to stop, breathe, re-focus, and prioritize. I\'ve had to start trying to take things bit by bit and accomplish SOMETHING. You can\'t do it all at once, but if you start with one thing, you can move on to the next. Pretty soon, you\'ll break through and dig yourself right out of the ugly little pit you fell into.
And try to remember - you\'re not the only one stuck in that pit. You\'ll all get out.
I guess what I\'m trying to say is - try not to let it all overwhelm you. Stop, breathe, don\'t panic, and focus. You can get it done AND find time for yourself. That said, you should start seeing more regular posts from me again. I have a few races coming up in the next two weeks that I\'m excited to share with you, and you\'ll FINALLY find out what the big deal is with September. Have questions? Email me or reach out on my Facebook Page.
You Can Do It. ','When Life Gets You Down - Surfacing From The Crazy','','inherit','closed','closed','','66-revision-v1','','','2017-01-18 06:27:58','2017-01-18 11:27:58','',66,'http://sothisisfitness.com/2017/01/66-revision-v1.html',0,'revision','',0),(762,1,'2017-01-18 06:46:41','2017-01-18 11:46:41','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in. FAIR WARNING - this is gonna be a little long... there\'s a lot of things I feel the need to mention.\r\nWinter Warlock Recap & Rating based on my \"5 Keys\"
\r\nIf you just want the score, scroll through for the headers and the total at the bottom. \r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\n\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.\r\n\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\nGoogle sabotaged us.
\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this is the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bang a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\nMy dilemma here...
\r\nis that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park\" or \"EVENT HERE\". The entrance off the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false).\r\n\r\nOnce I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building... things were good.
\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line. Meh, that\'s pretty normal I think.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat... passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like Paul Clark at the Cambridge Classic 5K\'s) except...you could tell he was serious and not laughing it off or anything.\r\n\r\nHe made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, I love headphones but USATF doesn\'t so I don\'t buy insurance from them, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late...with no apparent reason for the lateness. Not the best way to go off. :/\r\nThe Course - 6
\r\nWinter Warlock offered a 5K & 10K (just like the first time I ran it a few years ago) and also offered a half-marathon and 18 mile option. I opted for the half-marathon, so that\'s what I\'m speaking on. The half-marathon course itself was nice enough - rolling hills, some flat parts, some paved road, some dirt road. It was an out and back, with the far half of the out/back being on Old Sandwich Road - the oldest dirt road in the country. It was kind of cool (and I\'ve run that road before), despite intense potholes in the first 2 miles of OSR (not the race\'s fault, and he DID warn us about it).\r\n\r\nI DID have three main complaints which docked points:\r\n1.) Traffic management & thus, runner safety, concerned me.
\r\nCops WERE present at major intersections...but the rest of the course was the concern...I didn\'t see any road signs alerting motorists of a road race in progress (or coming, for days before). The course was not closed, and we weren\'t instructed to keep tight to the shoulder or anything. As such, people mostly took up the entire side of the road in the first half of the race. This effectively blocked a side of the street and created a little bedlam when a car would try to pass & come upon an oncoming car. Add into that people starting to turn around in the middle of the street at the 5K & 10K turnarounds...eek. That part felt a little... thrown together maybe?\r\n2.) Course marking.
\r\nJust like there was no \"hey, this is where you park for the race\" sign when you arrived for registration...well, that\'s exactly where a \"hey, turn here to finish the race\" sign should\'ve been. There wasn\'t. This was the ONLY signage issue on an otherwise well-marked course...but unfortunately it was an IMPORTANT course marking to miss. I figured out where to go because, again, I\'m a smart cookie and I recognized that the finish area was down the same road we went to park. I heard many people who were much faster than me cruised right by it and ran too far.\r\n\r\nBut the third, and arguably biggest issue (for me)?\r\n3.) The half-marathon course was .6 miles short.
\r\nI can understand maybe a tenth (.1) of a mile... but having your half-marathon course over half a mile short... Sorry, but it\'s kind of an essential basic that your race needs to be the distance you advertise. That could\'ve been easily avoided by just a little more care when dropping your turnaround marker. That was a big deduction. It seems all the other race turnarounds were correct...well, that\'s nice...but I ran the half-marathon 12.5 miler, so that\'s what I\'m speaking on. TO HIS CREDIT, when I chatted with the race director post-race he DID own up to the short course before I even mentioned it...but man, when did you figure it out? When one of the Cambridge Classic 5K\'s was too long due to a police/lead car error...they told us. Tell people you whoopsied, make an announcement, an apology...SOMETHING. Just acknowledge it.\r\n\r\nAlso - just realized...the email broke down where water stops were. The water stops doubled as the turnarounds. It\'s very clearly and intelligently laid down - 1.5, 3.1, 6.1, and 9 miles. All appropriate half-way turnaround points... except... 6.1? So where and when in the process did the \"whoopsie\" on the distance ACTUALLY happen? *sigh*\r\nSwag / Support - 7
\r\nThere was an EMT and ambulance on-site and available. Check. There were 4 water stops, which really meant for the half-marathon 12.5 miler I got 5, not 3. Check. Swag - already mentioned there was a nice enough long-sleeve tee for the race (said all 4 distances on it), and there WAS a finisher\'s medal for the half-marathon 12.5 miler and 18 miler.\r\nIt seems there was a lack of volunteer help, though.
\r\nI WAS a bit bothered that there was nobody handing out medals at the finish - I looked around for the medal hander-outer person...nothing. Like, if my wife hadn\'t pointed out the small tupperware of medals on the ground after the finish arch I would\'ve completely missed it. That...idk...just feels like a basic thing. Stick someone at the finish to hand out medals. I was a little bummed at the medal itself, too - it was kinda cheap & generic. Didn\'t really feel special. I don\'t know much about races and medal purchasing, so who knows how much those things cost...but I\'ve run half-marathons that cost the same and have a much nicer, race-specific medal. Oh well.\r\n\r\nNo finish-line photos either, which weren\'t advertised or promised, so not docking points...I guess its just something I\'ve come to expect at races, whether its free or for profit. Guess maybe I\'m spoiled. So...overall...average on the swag/support.\r\nPost-Race - 7
\r\nPost-race wasn\'t bad...just wasn\'t mind-blowing. Once you crossed the finish, water was available right there (grab it yourself, ok...no problem). No signs directing you to the post-race party...but again...smart cookie. Followed the crowd and found it - wasn\'t hard. The email said the post-race party was \"catered\". It was a nice enough spread, for sure - little scones, pastries, fruit, coffee and tea. I\'m not complaining, I guess I just pictured...something...more... when I hear \"catered\" and someone makes a big deal about saying \"we bought some nice food for you\" at the pre-race speech. But, hey, catered food was promised, and catered food was provided.\r\nIt bothered me that it ran out so fast, though.
\r\nWhile Megan was keeping warm she told me all the spectators went to that room and piled plates high - I could\'ve sworn I saw someone with a cookie, but I saw none on the table. By the time the last runners came in, not much was left (if anything). The very last runner...nothing was left.\r\nTO HIS CREDIT -
\r\nThe race director rushed over to congratulate him and threw himself at the guy offering to get him whatever he needed in terms of food or drink - that was nice to see. Also to his credit - during the \"awards ceremony\" (which was so unceremonious I hesitate to call it a ceremony) when people WEREN\'T there to accept their awards...he DID say \"we\'ll make sure to get that out to them\". Was it reflex, or is he really gonna mail those awards? I\'d like to think the latter.\r\nWinter Warlock Overall Rating - 66/100 (D)
\r\n\r\n\r\nWould I recommend Winter Warlock?? \r\n\r\nI mean, shoot, you see my complaints laid out in black and white right here - if those get cleaned up I\'d recommend it all day. Will they get cleaned up? I\'d like to think so, yes. In all honesty, I went into this race expecting kind of a mess - complaints about past Plymouth Rock Racing events flew around online. That\'s all neither here nor there - we\'re talking about Winter Warlock, and overall, despite my concerns (which I did dock points for), I had a pretty good experience.\r\n\r\nTO BE FAIR - I interviewed four different participants about (among other things) their experience. All four of them had nothing but good things to say and had a positive experience. For all the rumblings and complaining Megan said she heard on-site from the 5K, 10K\'ers, & fast half-marathoners it appears there were plenty of people that had a good experience, too.\r\nLike I said, I\'m a firm believer in \"the benefit of the doubt\" and positive change.
\r\nAs far as I\'m concerned, Winter Warlock 2017 looked, overall, like a move in the right direction...improving on some things that had been a source of complaints in the past. There\'s still some work to do, but we\'re getting there. Let\'s continue improving and moving forward, PRR - the more good races and options we all have...the better :)','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-18 06:46:41','2017-01-18 11:46:41','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(763,1,'2017-01-18 06:49:41','2017-01-18 11:49:41','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in. FAIR WARNING - this is gonna be a little long... there\'s a lot of things I feel the need to mention.\r\nWinter Warlock Recap & Rating based on my \"5 Keys\"
\r\nIf you just want the score, scroll through for the headers and the total at the bottom. \r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\n\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.\r\n\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\nGoogle sabotaged us.
\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this is the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bang a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\nMy dilemma here...
\r\nis that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park\" or \"EVENT HERE\". The entrance off the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false).\r\n\r\nOnce I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building... things were good.
\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line. Meh, that\'s pretty normal I think.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat... passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like Paul Clark at the Cambridge Classic 5K\'s) except...you could tell he was serious and not laughing it off or anything.\r\n\r\nHe made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, I love headphones but USATF doesn\'t so I don\'t buy insurance from them, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late...with no apparent reason for the lateness. Not the best way to go off. :/\r\nThe Course - 6
\r\nWinter Warlock offered a 5K & 10K (just like the first time I ran it a few years ago) and also offered a half-marathon and 18 mile option. I opted for the half-marathon, so that\'s what I\'m speaking on. The half-marathon course itself was nice enough - rolling hills, some flat parts, some paved road, some dirt road. It was an out and back, with the far half of the out/back being on Old Sandwich Road - the oldest dirt road in the country. It was kind of cool (and I\'ve run that road before), despite intense potholes in the first 2 miles of OSR (not the race\'s fault, and he DID warn us about it).\r\n\r\nI DID have three main complaints which docked points:\r\n1.) Traffic management & thus, runner safety, concerned me.
\r\nCops WERE present at major intersections...but the rest of the course was the concern...I didn\'t see any road signs alerting motorists of a road race in progress (or coming, for days before). The course was not closed, and we weren\'t instructed to keep tight to the shoulder or anything. As such, people mostly took up the entire side of the road in the first half of the race. This effectively blocked a side of the street and created a little bedlam when a car would try to pass & come upon an oncoming car. Add into that people starting to turn around in the middle of the street at the 5K & 10K turnarounds...eek. That part felt a little... thrown together maybe?\r\n2.) Course marking.
\r\nJust like there was no \"hey, this is where you park for the race\" sign when you arrived for registration...well, that\'s exactly where a \"hey, turn here to finish the race\" sign should\'ve been. There wasn\'t. This was the ONLY signage issue on an otherwise well-marked course...but unfortunately it was an IMPORTANT course marking to miss. I figured out where to go because, again, I\'m a smart cookie and I recognized that the finish area was down the same road we went to park. I heard many people who were much faster than me cruised right by it and ran too far.\r\n\r\nBut the third, and arguably biggest issue (for me)?\r\n3.) The half-marathon course was .6 miles short.
\r\nI can understand maybe a tenth (.1) of a mile... but having your half-marathon course over half a mile short... Sorry, but it\'s kind of an essential basic that your race needs to be the distance you advertise. That could\'ve been easily avoided by just a little more care when dropping your turnaround marker. That was a big deduction. It seems all the other race turnarounds were correct...well, that\'s nice...but I ran the half-marathon 12.5 miler, so that\'s what I\'m speaking on. TO HIS CREDIT, when I chatted with the race director post-race he DID own up to the short course before I even mentioned it...but man, when did you figure it out? When one of the Cambridge Classic 5K\'s was too long due to a police/lead car error...they told us. Tell people you whoopsied, make an announcement, an apology...SOMETHING. Just acknowledge it.\r\n\r\nAlso - just realized...the email broke down where water stops were. The water stops doubled as the turnarounds. It\'s very clearly and intelligently laid down - 1.5, 3.1, 6.1, and 9 miles. All appropriate half-way turnaround points... except... 6.1? So where and when in the process did the \"whoopsie\" on the distance ACTUALLY happen? *sigh*\r\nSwag / Support - 7
\r\nThere was an EMT and ambulance on-site and available. Check. There were 4 water stops, which really meant for the half-marathon 12.5 miler I got 5, not 3. Check. Swag - already mentioned there was a nice enough long-sleeve tee for the race (said all 4 distances on it), and there WAS a finisher\'s medal for the half-marathon 12.5 miler and 18 miler.\r\nIt seems there was a lack of volunteer help, though.
\r\nI WAS a bit bothered that there was nobody handing out medals at the finish - I looked around for the medal hander-outer person...nothing. Like, if my wife hadn\'t pointed out the small tupperware of medals on the ground after the finish arch I would\'ve completely missed it. That...idk...just feels like a basic thing. Stick someone at the finish to hand out medals. I was a little bummed at the medal itself, too - it was kinda cheap & generic. Didn\'t really feel special. I don\'t know much about races and medal purchasing, so who knows how much those things cost...but I\'ve run half-marathons that cost the same and have a much nicer, race-specific medal. Oh well.\r\n\r\nNo finish-line photos either, which weren\'t advertised or promised, so not docking points...I guess its just something I\'ve come to expect at races, whether its free or for profit. Guess maybe I\'m spoiled. So...overall...average on the swag/support.\r\nPost-Race - 7
\r\nPost-race wasn\'t bad...just wasn\'t mind-blowing. Once you crossed the finish, water was available right there (grab it yourself, ok...no problem). No signs directing you to the post-race party...but again...smart cookie. Followed the crowd and found it - wasn\'t hard. The email said the post-race party was \"catered\". It was a nice enough spread, for sure - little scones, pastries, fruit, coffee and tea. I\'m not complaining, I guess I just pictured...something...more... when I hear \"catered\" and someone makes a big deal about saying \"we bought some nice food for you\" at the pre-race speech. But, hey, catered food was promised, and catered food was provided.\r\nIt bothered me that it ran out so fast, though.
\r\nWhile Megan was keeping warm she told me all the spectators went to that room and piled plates high - I could\'ve sworn I saw someone with a cookie, but I saw none on the table. By the time the last runners came in, not much was left (if anything). The very last runner...nothing was left.\r\nTO HIS CREDIT -
\r\nThe race director rushed over to congratulate him and threw himself at the guy offering to get him whatever he needed in terms of food or drink - that was nice to see. Also to his credit - during the \"awards ceremony\" (which was so unceremonious I hesitate to call it a ceremony) when people WEREN\'T there to accept their awards...he DID say \"we\'ll make sure to get that out to them\". Was it reflex, or is he really gonna mail those awards? I\'d like to think the latter.\r\nWinter Warlock Overall Rating - 66/100 (D)
\r\n\r\n\r\nWould I recommend Winter Warlock?? \r\n\r\nI mean, shoot, you see my complaints laid out in black and white right here - if those get cleaned up I\'d recommend it all day. It\'s a nice, challenging little course with a 13.1 & 18 mile option in the dead of winter where there aren\'t typically a lot of options. People gotta train for Hyannis & Boston, right?\r\nWill those complaints & mistakes get cleaned up?
\r\nI\'d like to think so, yes. In all honesty, I went into this race expecting kind of a mess - complaints about past Plymouth Rock Racing events flew around online. That\'s all neither here nor there - we\'re talking about Winter Warlock, and overall, despite my concerns (which I did dock points for), I had a pretty good experience.\r\n\r\nTO BE FAIR - I interviewed four different participants about (among other things) their experience. All four of them had nothing but good things to say and had a positive experience. For all the rumblings and complaining Megan said she heard on-site from the 5K, 10K\'ers, & fast half-marathoners it appears there were plenty of people that had a good experience, too.\r\nLike I said, I\'m a firm believer in \"the benefit of the doubt\" and positive change.
\r\nAs far as I\'m concerned, Winter Warlock 2017 looked, overall, like a move in the right direction...improving on some things that had been a source of complaints in the past. There\'s still some work to do, but we\'re getting there. Let\'s continue improving and moving forward, PRR - the more good races and options we all have...the better :)','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-18 06:49:41','2017-01-18 11:49:41','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(764,1,'2017-01-18 06:51:48','2017-01-18 11:51:48','Occasionally Darrell, \"So THIS Is Fitness...\", and his mission gets noticed and featured in other publications! Those press and media features are highlighted below. (most occur shortly after his initial 130 lb weight loss)\n\nIf you\'re interested in interviewing/featuring Darrell, please reach out at: Darrell (at) SoTHISIsFitness (dot) com.\nAthlete On Fire - Ep. 165 - 8/2/2016
\nDarrell was invited on the Athlete On Fire podcast to talk about his story! They talked life on Cape Cod, weight loss, running, and what it takes to make a major transformation happen.\n\nLearn more at www.AthleteOnFire.com\n\nFind the blog post here.\n\nand listen to the episode! (AOF #165)\n\n
\n\nHealth Warrior - \"I Conquered 2014\" - 11/25/2014
\nHealth Warrior featured 6 athletes as part of their \"I Conquered 2014\" series, and they saw fit to include Darrell as one of them!\n\nCheck out the post here\n\nAnd check out the review of their Chia Bars here\n\n \n\n
\n\nThe Huffington Post - Healthy Living:\nHow A Pair Of Work Pants Inspired Darrell W. McTague To Lose 125 Lbs. - 5/19/2014
\nThe Huffington Post Healthy Living category featured Darrell\'s story - he shares how he gained the weight, his breaking point, and how he lost it.\n\nRead the HuffPost story here\n\n
\n\nCogniTea - \"I Can. I WILL. Story\" - 4/30/14
\nAlready the first athlete featured by and associated with CogniTea, Darrell was featured again as their first \"I Can. I WILL. Story\". Highlights include Darrell\'s story, his advice, and action steps to make your own change.\n\nRead the story here\n\n
\n\nRoad Runner Sports - Spring 2014 Catalog / Inspiration Instigator
\nSpring 2014\n\nIn Spring 2014 Road Runner Sports, a brick & mortar / online running specialty store featured Darrell as part of their Spring 2014 catalog, sharing his story. Darrell was also featured as a part of Road Runner Sports\' \"Inspiration Instigator\" promotion.\n\nSee the video here\n\n
\n\nCogniTea - \"How CogniTea helped Darrell run (his first) sub-2 hour 1/2 Marathon!\" - 2/26/14\n\nCogniTea, a Boston-based startup bringing a new, brain-boosting tea to the world, featured Darrell as their first inspirational story. Darrell exemplified CogniTea\'s motto of \"I Can. I WILL.\" in his mentally tough personal victory - his first sub-2 hour half-marathon.\n\nRead the story here','Press and Media','','inherit','closed','closed','','251-autosave-v1','','','2017-01-18 06:51:48','2017-01-18 11:51:48','',251,'http://sothisisfitness.com/2017/01/251-autosave-v1.html',0,'revision','',0),(765,1,'2017-01-18 06:52:03','2017-01-18 11:52:03','Occasionally Darrell, \"So THIS Is Fitness...\", and his mission gets noticed and featured in other publications! Those press and media features are highlighted below. (most occur shortly after his initial 130 lb weight loss)\r\n\r\nIf you\'re interested in interviewing/featuring Darrell, please reach out at: Darrell (at) SoTHISIsFitness (dot) com.\r\nAthlete On Fire - Ep. 165 - 8/2/2016
\r\nDarrell was invited on the Athlete On Fire podcast to talk about his story! They talked life on Cape Cod, weight loss, running, and what it takes to make a major transformation happen.\r\n\r\nLearn more at www.AthleteOnFire.com\r\n\r\nFind the blog post here.\r\n\r\nand listen to the episode! (AOF #165)\r\n\r\n
\r\n\r\nHealth Warrior - \"I Conquered 2014\" - 11/25/2014
\r\nHealth Warrior featured 6 athletes as part of their \"I Conquered 2014\" series, and they saw fit to include Darrell as one of them!\r\n\r\nCheck out the post here\r\n\r\nAnd check out the review of their Chia Bars here\r\n\r\n \r\n\r\n
\r\n\r\nThe Huffington Post - Healthy Living:\r\nHow A Pair Of Work Pants Inspired Darrell W. McTague To Lose 125 Lbs. - 5/19/2014
\r\nThe Huffington Post Healthy Living category featured Darrell\'s story - he shares how he gained the weight, his breaking point, and how he lost it.\r\n\r\nRead the HuffPost story here\r\n\r\n
\r\n\r\nCogniTea - \"I Can. I WILL. Story\" - 4/30/14
\r\nAlready the first athlete featured by and associated with CogniTea, Darrell was featured again as their first \"I Can. I WILL. Story\". Highlights include Darrell\'s story, his advice, and action steps to make your own change.\r\n\r\nRead the story here\r\n\r\n
\r\n\r\nRoad Runner Sports - Spring 2014 Catalog / Inspiration Instigator
\r\nSpring 2014\r\n\r\nIn Spring 2014 Road Runner Sports, a brick & mortar / online running specialty store featured Darrell as part of their Spring 2014 catalog, sharing his story. Darrell was also featured as a part of Road Runner Sports\' \"Inspiration Instigator\" promotion.\r\n\r\nSee the video here\r\n\r\n
\r\n\r\nCogniTea - \"How CogniTea helped Darrell run (his first) sub-2 hour 1/2 Marathon!\" - 2/26/14
\r\nCogniTea, a Boston-based startup bringing a new, brain-boosting tea to the world, featured Darrell as their first inspirational story. Darrell exemplified CogniTea\'s motto of \"I Can. I WILL.\" in his mentally tough personal victory - his first sub-2 hour half-marathon.\r\n\r\nRead the story here','Press and Media','','inherit','closed','closed','','251-revision-v1','','','2017-01-18 06:52:03','2017-01-18 11:52:03','',251,'http://sothisisfitness.com/2017/01/251-revision-v1.html',0,'revision','',0),(766,1,'2017-01-18 07:18:06','2017-01-18 12:18:06','With so many events out there to participate in, it can be tough to make a choice. Or maybe you’re not sure what IS out there, and you’re just looking for a suggestion. One of the best ways to get a solution to these problems…is to check out a race recap! I do my best to get a race recap posted after every road, trail, or obstacle course race I participate in. I also do my best to rate races according to my “5 Keys To A Great Race”, which you can learn about here.','','','publish','closed','closed','','766','','','2017-02-20 06:58:51','2017-02-20 11:58:51','',3,'http://sothisisfitness.com/?p=766',9,'nav_menu_item','',0),(767,1,'2017-01-18 10:22:36','2017-01-18 15:22:36','Sometimes...the important thing is to just GET OUT THERE...
\r\nIt\'s a new year...with a new set of goals...and a new reason to get out there. With such lofty goals as a 22 hour 100 miler and a sub-4 hour marathon... no training opportunity can be passed up. That said... when presented with the opportunity to run a half-marathon in an otherwise mostly race-barren month... who am I to say no? So, off I went to Plymouth for Winter Warlock 2017.\r\n\r\nLet\'s just say... it didn\'t go exactly how I thought it would... in a number of ways. I\'m still trying to decide how I feel about that. \r\n\r\n(Disclosure: I was provided a complimentary registration to this event - this was not payment or compensation of any kind, nor did it influence my review. As always, all opinions are honest and my own.)\r\nI\'m a race junkie.
\r\nAnyone that knows me knows I love a good race. They\'re fun, and they\'re a great opportunity to get out there, push yourself, and see where you\'re at. Competition, whether against yourself or others, is the true litmus test of your current fitness level and athletic ability - it makes you push in a way you wouldn\'t on any normal day. So, like I said...when presented with the opportunity to run a race...I just can\'t pass it up. Not every race, however, is the most spectacular event to land a permit.\r\nI always give the benefit of the doubt.
\r\nI can\'t help myself, really - I\'m a bright-sider. When you preach positivity for so long you kind of can\'t help but just live that way on a daily basis. It\'s my curse, what can I say? So when a race isn\'t perfect...I tend to downplay shortcomings, make up excuses, and sugar-coat mistakes that were made. Sometimes, yes, there are perfectly reasonable explanations... and sometimes, sure, its understandable how something happened... but sometimes...\r\nYou have to call it like you see it.
\r\nWhen I ran Winter Warlock this past Sunday...I had mixed feelings. I decided it was best to stick as close as I can to my \"5 Keys To A Great Race\" as a means to rate the race...and we\'ll see where the chips fall. (If you haven\'t already read \"5 Keys...\", click here and read it so this makes sense.) Let\'s dive right in. FAIR WARNING - this is gonna be a little long... there\'s a lot of things I feel the need to mention.\r\nWinter Warlock Recap & Rating based on my \"5 Keys\"
\r\nIf you just want the score, scroll through for the headers and the total at the bottom. \r\nPre-Race - 7
\r\nPre-race is a tough category for me to really judge on since I actually signed up as a same-day on-site registration, but I would be remiss if I didn\'t share what I heard from many people.\r\n\r\nTake this with a grain of salt, as it was not my personal experience: I\'m in a hyper-local running-focused Facebook group where a lot of people complained that it was just days before the race and they hadn\'t gotten any correspondance. Just before the event (Friday 1/13/17 at 11:14 am) someone said they DID receive an email, which they forwarded to me. For the most part, the email had all the info you\'d want... but it seems aside from a sign-up confirmation...this email Friday morning before a Sunday race was the only thing they heard from the race.\r\n\r\nHad I personally been in these shoes, how I felt may have adjusted my ranking. As it stands, I had a pretty average pre-race experience - the information I needed was online and available, and I was able to show up on race day to sign up.\r\nRace Day - 6
\r\nI\'m honestly really disappointed on this category. First thing on the list of \"Race Day\" is showing up. Well...take a look at the photo here and you\'ll see the issue.\r\nGoogle sabotaged us.
\r\nThe race website, email, and registration page all tell you the race begins and ends at Plimoth Plantation, with a GPS-friendly address of 137 Warren Avenue. That address is also where Google Maps/Navigation takes you when you type \"Plymouth Plantation\", and it\'s the address on Plimoth Plantation\'s website. Naturally, one would assume this is the right place. On race day, though, when I followed those directions it took me to a beachside restaurant...NOT Plimoth Plantation. Fortunately I\'m a smart cookie and know how to bang a u-turn and follow road signs to Plimoth Plantation (3 minutes away). If you\'re not from around here...this could\'ve been a big problem.\r\nMy dilemma here...
\r\nis that I WISH the race director had clarified this, but I can also see how this could easily happen...and Lord knows it won\'t happen again (I hope). It\'s the first year he\'s held this at Plimouth Plantation, and I think we locals all take for granted that we know how the hell to get there. So, to be extra helpful, he hops on the website or google maps and finds the actual ADDRESS of it for non-locals. Well...frankly, even if he HADN\'T provided that GPS address, everyone\'s GPS STILL would\'ve taken them there, except we\'d be blaming Google or Apple and not the race director. Should he have done that extra step? Sure. Is it ultimately all his fault some of us landed in the wrong place? Maybe not. I did...and I didn\'t follow the faulty address he gave.\r\n\r\nThe mixed-bag of \"race day\" experience continued...\r\n\r\nOnce I DID find the entrance to Plymouth Plantation...well, there was no sign or indication of \"hey this is where you go to park\" or \"EVENT HERE\". The entrance off the \"main road\" had no signage, so once I figured out I had driven by the best & only entrance...I turned around (again, GPS kept telling me there were more \"access roads\" to get in...false).\r\n\r\nOnce I actually turned IN to Plimoth Plantation, there was a volunteer that directed me to the main parking lot. Ample parking there, but no sign to the registration area. I understand this is a little thing, and yes I figured it out by following the crowd and looking around for a minute...but I shouldn\'t have to \"figure it out\".\r\nOnce you got in the building... things were good.
\r\nSame-day registration was a snap, and it looks like pre-registered number pick-up was pretty easy, too. I even got a t-shirt as a same-day! Though, in hindsight, I think benches may have been set up between the same-day reg table and the shirts as a \"you can\'t come in here\"...oops. Didn\'t seem like it at the time.\r\n\r\nPlimoth Plantation\'s indoor bathrooms were open/available (which was nice) and there were port-o-johns outside (ample bathrooms). I happened to be outside in the 15 minutes prior to the race, but it seems clear there was an indoor announcement telling people to get outside for the start. Start notification while outside? My only indication was when everyone started migrating behind the start line. Meh, that\'s pretty normal I think.\r\nBut our final send-off was less than stellar.
\r\nThe pre-race \"speech\" came off kind of gruff and bothered me a bit. It was somewhat... passively... condescending maybe? It was a bit preachy and had a very \"don\'t-complain-please\" attitude, which could\'ve easily been sarcastic (just like Paul Clark at the Cambridge Classic 5K\'s) except...you could tell he was serious and not laughing it off or anything.\r\n\r\nHe made a point of saying if you win something stick around because he\'s NOT mailing awards, hey we bought you some nice food so stick around after, can-i-get-a-clap, I love headphones but USATF doesn\'t so I don\'t buy insurance from them, etc. I dunno...I just feel like he could\'ve delivered the exact same info but in a cheery way that left everyone pumped up and ready to rock. After that, we began the race about 6 minutes late...with no apparent reason for the lateness. Not the best way to go off. :/\r\nThe Course - 6
\r\nWinter Warlock offered a 5K & 10K (just like the first time I ran it a few years ago) and also offered a half-marathon and 18 mile option. I opted for the half-marathon, so that\'s what I\'m speaking on. The half-marathon course itself was nice enough - rolling hills, some flat parts, some paved road, some dirt road. It was an out and back, with the far half of the out/back being on Old Sandwich Road - the oldest dirt road in the country. It was kind of cool (and I\'ve run that road before), despite intense potholes in the first 2 miles of OSR (not the race\'s fault, and he DID warn us about it).\r\n\r\nI DID have three main complaints which docked points:\r\n1.) Traffic management & thus, runner safety, concerned me.
\r\nCops WERE present at major intersections...but the rest of the course was the concern...I didn\'t see any road signs alerting motorists of a road race in progress (or coming, for days before). The course was not closed, and we weren\'t instructed to keep tight to the shoulder or anything. As such, people mostly took up the entire side of the road in the first half of the race. This effectively blocked a side of the street and created a little bedlam when a car would try to pass & come upon an oncoming car. Add into that people starting to turn around in the middle of the street at the 5K & 10K turnarounds...eek. That part felt a little... thrown together maybe?\r\n2.) Course marking.
\r\nJust like there was no \"hey, this is where you park for the race\" sign when you arrived for registration...well, that\'s exactly where a \"hey, turn here to finish the race\" sign should\'ve been. There wasn\'t. This was the ONLY signage issue on an otherwise well-marked course...but unfortunately it was an IMPORTANT course marking to miss. I figured out where to go because, again, I\'m a smart cookie and I recognized that the finish area was down the same road we went to park. I heard many people who were much faster than me cruised right by it and ran too far.\r\n\r\nBut the third, and arguably biggest issue (for me)?\r\n3.) The half-marathon course was .6 miles short.
\r\nI can understand maybe a tenth (.1) of a mile... but having your half-marathon course over half a mile short... Sorry, but it\'s kind of an essential basic that your race needs to be the distance you advertise. That could\'ve been easily avoided by just a little more care when dropping your turnaround marker. That was a big deduction. It seems all the other race turnarounds were correct...well, that\'s nice...but I ran the half-marathon 12.5 miler, so that\'s what I\'m speaking on. TO HIS CREDIT, when I chatted with the race director post-race he DID own up to the short course before I even mentioned it...but man, when did you figure it out? When one of the Cambridge Classic 5K\'s was too long due to a police/lead car error...they told us. Tell people you whoopsied, make an announcement, an apology...SOMETHING. Just acknowledge it.\r\n\r\nAlso - just realized...the email broke down where water stops were. The water stops doubled as the turnarounds. It\'s very clearly and intelligently laid down - 1.5, 3.1, 6.1, and 9 miles. All appropriate half-way turnaround points... except... 6.1? So where and when in the process did the \"whoopsie\" on the distance ACTUALLY happen? *sigh*\r\nSwag / Support - 7
\r\nThere was an EMT and ambulance on-site and available. Check. There were 4 water stops, which really meant for the half-marathon 12.5 miler I got 5, not 3. Check. Swag - already mentioned there was a nice enough long-sleeve tee for the race (said all 4 distances on it), and there WAS a finisher\'s medal for the half-marathon 12.5 miler and 18 miler.\r\nIt seems there was a lack of volunteer help, though.
\r\nI WAS a bit bothered that there was nobody handing out medals at the finish - I looked around for the medal hander-outer person...nothing. Like, if my wife hadn\'t pointed out the small tupperware of medals on the ground after the finish arch I would\'ve completely missed it. That...idk...just feels like a basic thing. Stick someone at the finish to hand out medals. I was a little bummed at the medal itself, too - it was kinda cheap & generic. Didn\'t really feel special. I don\'t know much about races and medal purchasing, so who knows how much those things cost...but I\'ve run half-marathons that cost the same and have a much nicer, race-specific medal. Oh well.\r\n\r\nNo finish-line photos either, which weren\'t advertised or promised, so not docking points...I guess its just something I\'ve come to expect at races, whether its free or for profit. Guess maybe I\'m spoiled. So...overall...average on the swag/support.\r\nPost-Race - 7
\r\nPost-race wasn\'t bad...just wasn\'t mind-blowing. Once you crossed the finish, water was available right there (grab it yourself, ok...no problem). No signs directing you to the post-race party...but again...smart cookie. Followed the crowd and found it - wasn\'t hard. The email said the post-race party was \"catered\". It was a nice enough spread, for sure - little scones, pastries, fruit, coffee and tea. I\'m not complaining, I guess I just pictured...something...more... when I hear \"catered\" and someone makes a big deal about saying \"we bought some nice food for you\" at the pre-race speech. But, hey, catered food was promised, and catered food was provided.\r\nIt bothered me that it ran out so fast, though.
\r\nWhile Megan was keeping warm she told me all the spectators went to that room and piled plates high - I could\'ve sworn I saw someone with a cookie, but I saw none on the table. By the time the last runners came in, not much was left (if anything). The very last runner...nothing was left.\r\nTO HIS CREDIT -
\r\nThe race director rushed over to congratulate him and threw himself at the guy offering to get him whatever he needed in terms of food or drink - that was nice to see. Also to his credit - during the \"awards ceremony\" (which was so unceremonious I hesitate to call it a ceremony) when people WEREN\'T there to accept their awards...he DID say \"we\'ll make sure to get that out to them\". Was it reflex, or is he really gonna mail those awards? I\'d like to think the latter.\r\nWinter Warlock Overall Rating - 66/100 (D)
\r\n\r\n\r\nWould I recommend Winter Warlock?? \r\n\r\nI mean, shoot, you see my complaints laid out in black and white right here - if those get cleaned up I\'d recommend it all day. It\'s a nice, challenging little course with a 13.1 & 18 mile option in the dead of winter where there aren\'t typically a lot of options. People gotta train for Hyannis & Boston, right?\r\nWill those complaints & mistakes get cleaned up?
\r\nI\'d like to think so, yes. In all honesty, I went into this race expecting kind of a mess - complaints about past Plymouth Rock Racing events flew around online. That\'s all neither here nor there - we\'re talking about Winter Warlock, and overall, despite my concerns (which I did dock points for), I had a pretty good experience.\r\n\r\nTO BE FAIR - I interviewed four different participants about (among other things) their experience. All four of them had nothing but good things to say and had a positive experience. For all the rumblings and complaining Megan said she heard on-site from the 5K, 10K\'ers, & fast half-marathoners it appears there were plenty of people that had a good experience, too.\r\nLike I said, I\'m a firm believer in \"the benefit of the doubt\" and positive change.
\r\nAs far as I\'m concerned, Winter Warlock 2017 looked, overall, like a move in the right direction...improving on some things that had been a source of complaints in the past. There\'s still some work to do, but we\'re getting there. Let\'s continue improving and moving forward, PRR - the more good races and options we all have...the better :)','Race Recap - Winter Warlock 2017','','inherit','closed','closed','','713-revision-v1','','','2017-01-18 10:22:36','2017-01-18 15:22:36','',713,'http://sothisisfitness.com/2017/01/713-revision-v1.html',0,'revision','',0),(770,1,'2017-01-19 02:19:19','2017-01-19 07:19:19','It always easier to \"not\".
\r\nIt doesn\'t take much for us to stay in bed, sit on the couch, and otherwise simply NOT do it. When you factor in the bitter cold, snow, wind, and all-around poor conditions of winter... you can just forget the whole \"getting outside for a run\" thing. Maybe that\'s why folks who DO go out there and run despite the winter chill are called \"winter warriors\".\r\n\r\nIt\'s not such a crazy concept, when you really break it down... and understanding the \"why\"? Well...if you\'re in this fitness thing, or you\'re even THINKING about it... I bet you\'ll get it.\r\n\r\nThere\'s plenty to go over in this episode...\r\n\r\n\r\n\r\nI wasn\'t really sure what to expect from this episode when the idea struck me. What I ended up with was...dare I say... pretty awesome. I had the opportunity to interview 4 people who all had some interesting and different ideas on why THEY get out there despite the bitter winter cold. Their stories ranged from pretty normal to pretty extraordinary.\r\nSo what exactly is in this episode?
\r\n\r\n - Revisiting my big goals for this year, and what kind of a start that\'s off to.
\r\n - Winter Warlock 5K, 10K, 13.1, & 18 Miler 2017
\r\n - What\'s In The Box - January Edition
\r\n - On-site at Winter Warlock\r\n
\r\n - Participant
\r\n
\r\n \r\n
','#21 - Winter Warriors & Why We Do It','','inherit','closed','closed','','768-revision-v1','','','2017-01-19 02:19:19','2017-01-19 07:19:19','',768,'http://sothisisfitness.com/2017/01/768-revision-v1.html',0,'revision','',0),(771,1,'2017-01-19 02:36:33','2017-01-19 07:36:33','','','','inherit','open','closed','','wordswag_1484809133932','','','2017-01-19 02:38:52','2017-01-19 07:38:52','',0,'http://sothisisfitness.com/wp-content/uploads/2017/01/wordswag_1484809133932.jpg',0,'attachment','image/jpeg',0),(772,1,'2017-01-19 02:42:40','2017-01-19 07:42:40','It always easier to \"not\".
\r\nIt doesn\'t take much for us to stay in bed, sit on the couch, and otherwise simply NOT do it. When you factor in the bitter cold, snow, wind, and all-around poor conditions of winter... you can just forget the whole \"getting outside for a run\" thing. Maybe that\'s why folks who DO go out there and run despite the winter chill are called \"winter warriors\".\r\n\r\nIt\'s not such a crazy concept, when you really break it down... and understanding the \"why\"? Well...if you\'re in this fitness thing, or you\'re even THINKING about it... I bet you\'ll get it.\r\n\r\nThere\'s plenty to go over in this episode...\r\n\r\n\r\n\r\nI wasn\'t really sure what to expect from this episode when the idea struck me. What I ended up with was...dare I say... pretty awesome. I had the opportunity to interview 4 people who all had some interesting and different ideas on why THEY get out there despite the bitter winter cold. Their stories ranged from pretty normal to pretty extraordinary.\r\nSo what exactly is in this episode?
\r\n\r\n - Revisiting my big goals for this year, and what kind of a start that\'s off to.
\r\n - Winter Warlock 5K, 10K, 13.1, & 18 Miler 2017
\r\n - What\'s In The Box - January Edition
\r\n - On-site at Winter Warlock\r\n
\r\n - Participant experience
\r\n - Why they are Winter Warriors
\r\n
\r\n \r\n - My thoughts on why to be a Winter Warrior
\r\n
\r\nBe sure to check out the Dave\'s Antarctica marathon plan and the My Luu charity links below!\r\n\r\nBrief Video Summary of Dave\'s Plan to Run in Antarctica:\r\n\r\nhttps://youtu.be/xmEOPyxpeWY\r\n\r\nThe My Luu Memorial Fund:\r\n\r\nhttps://www.crowdrise.com/myluufund\r\n\r\n \r\n\r\nThanks to my sponsors!\r\n\r\nwww.hopheadevents.com\r\n\r\nwww.runtruenorth.com\r\n\r\nwww.foolproofbrewing.com','#21 - Winter Warriors & Why We Do It','','inherit','closed','closed','','768-revision-v1','','','2017-01-19 02:42:40','2017-01-19 07:42:40','',768,'http://sothisisfitness.com/2017/01/768-revision-v1.html',0,'revision','',0),(774,1,'2017-01-19 08:57:32','2017-01-19 13:57:32','It always easier to \"not\".
\r\nIt doesn\'t take much for us to stay in bed, sit on the couch, and otherwise simply NOT do it. When you factor in the bitter cold, snow, wind, and all-around poor conditions of winter... you can just forget the whole \"getting outside for a run\" thing. Maybe that\'s why folks who DO go out there and run despite the winter chill are called \"winter warriors\".\r\n\r\nIt\'s not such a crazy concept, when you really break it down... and understanding the \"why\"? Well...if you\'re in this fitness thing, or you\'re even THINKING about it... I bet you\'ll get it.\r\n\r\nThere\'s plenty to go over in this episode...\r\n\r\n[podcast src=\"https://html5-player.libsyn.com/embed/episode/id/5006647/height/90/width/450/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/\" height=\"90\" width=\"450\"]\r\n\r\n\r\n\r\nI wasn\'t really sure what to expect from this episode when the idea struck me. What I ended up with was...dare I say... pretty awesome. I had the opportunity to interview 4 people who all had some interesting and different ideas on why THEY get out there despite the bitter winter cold. Their stories ranged from pretty normal to pretty extraordinary.\r\nSo what exactly is in this episode?
\r\n\r\n - Revisiting my big goals for this year, and what kind of a start that\'s off to.
\r\n - Winter Warlock 5K, 10K, 13.1, & 18 Miler 2017
\r\n - What\'s In The Box - January Edition
\r\n - On-site at Winter Warlock\r\n
\r\n - Participant experience
\r\n - Why they are Winter Warriors
\r\n
\r\n \r\n - My thoughts on why to be a Winter Warrior
\r\n
\r\nBe sure to check out the Dave\'s Antarctica marathon plan and the My Luu charity links below!\r\n\r\nBrief Video Summary of Dave\'s Plan to Run in Antarctica:\r\n\r\nhttps://youtu.be/xmEOPyxpeWY\r\n\r\nThe My Luu Memorial Fund:\r\n\r\nhttps://www.crowdrise.com/myluufund\r\n\r\n \r\n\r\nThanks to my sponsors!\r\n\r\nwww.hopheadevents.com\r\n\r\nwww.runtruenorth.com\r\n\r\nwww.foolproofbrewing.com','#21 - Winter Warriors & Why We Do It','','inherit','closed','closed','','768-revision-v1','','','2017-01-19 08:57:32','2017-01-19 13:57:32','',768,'http://sothisisfitness.com/2017/01/768-revision-v1.html',0,'revision','',0),(773,1,'2017-01-19 08:53:53','2017-01-19 13:53:53','It always easier to \"not\".
\r\nIt doesn\'t take much for us to stay in bed, sit on the couch, and otherwise simply NOT do it. When you factor in the bitter cold, snow, wind, and all-around poor conditions of winter... you can just forget the whole \"getting outside for a run\" thing. Maybe that\'s why folks who DO go out there and run despite the winter chill are called \"winter warriors\".\r\n\r\nIt\'s not such a crazy concept, when you really break it down... and understanding the \"why\"? Well...if you\'re in this fitness thing, or you\'re even THINKING about it... I bet you\'ll get it.\r\n\r\nThere\'s plenty to go over in this episode...\r\n\r\n\r\n\r\nI wasn\'t really sure what to expect from this episode when the idea struck me. What I ended up with was...dare I say... pretty awesome. I had the opportunity to interview 4 people who all had some interesting and different ideas on why THEY get out there despite the bitter winter cold. Their stories ranged from pretty normal to pretty extraordinary.\r\nSo what exactly is in this episode?
\r\n\r\n - Revisiting my big goals for this year, and what kind of a start that\'s off to.
\r\n - Winter Warlock 5K, 10K, 13.1, & 18 Miler 2017
\r\n - What\'s In The Box - January Edition
\r\n - On-site at Winter Warlock\r\n
\r\n - Participant experience
\r\n - Why they are Winter Warriors
\r\n
\r\n \r\n - My thoughts on why to be a Winter Warrior
\r\n
\r\nBe sure to check out the Dave\'s Antarctica marathon plan and the My Luu charity links below!\r\n\r\nBrief Video Summary of Dave\'s Plan to Run in Antarctica:\r\n\r\nhttps://youtu.be/xmEOPyxpeWY\r\n\r\nThe My Luu Memorial Fund:\r\n\r\nhttps://www.crowdrise.com/myluufund\r\n\r\n \r\n\r\nThanks to my sponsors!\r\n\r\nwww.hopheadevents.com\r\n\r\nwww.runtruenorth.com\r\n\r\nwww.foolproofbrewing.com','#21 - Winter Warriors & Why We Do It','','inherit','closed','closed','','768-revision-v1','','','2017-01-19 08:53:53','2017-01-19 13:53:53','',768,'http://sothisisfitness.com/2017/01/768-revision-v1.html',0,'revision','',0),(775,1,'2017-01-19 13:09:55','2017-01-19 18:09:55','It\'s always easier to \"not\".
\r\nIt doesn\'t take much for us to stay in bed, sit on the couch, and otherwise simply NOT do it. When you factor in the bitter cold, snow, wind, and all-around poor conditions of winter... you can just forget the whole \"getting outside for a run\" thing. Maybe that\'s why folks who DO go out there and run despite the winter chill are called \"winter warriors\".\r\n\r\nIt\'s not such a crazy concept, when you really break it down... and understanding the \"why\"? Well...if you\'re in this fitness thing, or you\'re even THINKING about it... I bet you\'ll get it.\r\n\r\nThere\'s plenty to go over in this episode...\r\n\r\n[podcast src=\"https://html5-player.libsyn.com/embed/episode/id/5006647/height/90/width/450/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/\" height=\"90\" width=\"450\"]\r\n\r\n\r\n\r\nI wasn\'t really sure what to expect from this episode when the idea struck me. What I ended up with was...dare I say... pretty awesome. I had the opportunity to interview 4 people who all had some interesting and different ideas on why THEY get out there despite the bitter winter cold. Their stories ranged from pretty normal to pretty extraordinary.\r\nSo what exactly is in this episode?
\r\n\r\n - Revisiting my big goals for this year, and what kind of a start that\'s off to.
\r\n - Winter Warlock 5K, 10K, 13.1, & 18 Miler 2017
\r\n - What\'s In The Box - January Edition
\r\n - On-site at Winter Warlock\r\n
\r\n - Participant experience
\r\n - Why they are Winter Warriors
\r\n
\r\n \r\n - My thoughts on why to be a Winter Warrior
\r\n
\r\nBe sure to check out the Dave\'s Antarctica marathon plan and the My Luu charity links below!\r\n\r\nBrief Video Summary of Dave\'s Plan to Run in Antarctica:\r\n\r\nhttps://youtu.be/xmEOPyxpeWY\r\n\r\nThe My Luu Memorial Fund:\r\n\r\nhttps://www.crowdrise.com/myluufund\r\n\r\n \r\n\r\nThanks to my sponsors!\r\n\r\nwww.hopheadevents.com\r\n\r\nwww.runtruenorth.com\r\n\r\nwww.foolproofbrewing.com','#21 - Winter Warriors & Why We Do It','','inherit','closed','closed','','768-revision-v1','','','2017-01-19 13:09:55','2017-01-19 18:09:55','',768,'http://sothisisfitness.com/2017/01/768-revision-v1.html',0,'revision','',0),(776,1,'2017-01-20 16:45:19','2017-01-20 21:45:19','Not sure if you\'ve noticed, but there\'s a serious problem in this country. I\'m not sitting here trying to lecture people about the \"obesity\" epidemic, or spit out some figures and statistics at anyone. I\'m talking about what I see in the world around me each day. What am I talking about?
img from medicaldaily.com
We, as a nation, are fat. And for the most part, it doesn\'t really seem to bother us. Not as long as the line at McD\'s isn\'t too long.
The problem is - we want what we want when we want it. When do we want it? Now. What do we want? What we like. Don\'t worry, we know what we like...
Everything we\'re told to like.
Sugary, salty, fatty, sweet and designed to taste so good we just. want. more. What foods do you see advertised on TV? What delicious delicacies are you told are so good, so irresistible, you simply HAVE to go out and get it right now? Everything bad for you. Fast food burgers and fries, ding dings and hoo hoos, little snack cakes, drive-in hot dogs and potato puffs you don\'t even have to get out of your car for brought to you by people who can roll to you (because why should they be bothered to walk if you aren\'t?) and cheese poofs that look bold and daring because the cheetah eating them is a jerk. All these awful foods are glorified and celebrated as something we are privileged to be able to have. But that\'s just ONE part of the problem...
IN MODERATION, and I mean, like, as a once-in-a-while treat...I suppose it could be possible that your health and energy level wouldn\'t suffer too much from all this stuff. Problem is we don\'t seem to understand the concept of moderation. I find that many people just aren\'t taught limits. Our bodies will tell us when we\'re full, when we are satisfied...when we are sufficiently nourished. When I was little, I was told to finish my plate before I was allowed to have dessert. \"Eat your food, there\'s starving kids in Othercountria\". That\'s great, stick it in a box and mail it to them...little-kid-me is full! And that is the instant we are taught to ignore anything resembling a signal from our body. We also don\'t eat slowly...we just inhale this stuff. People eat all this awful \"food\" so fast that it doesn\'t even register with their body that it\'s in there, so we miss the signals our body is still trying to send us.
And this is a behavior that we celebrate!
How many food-eating contests do you see? Food \"challenges\"? That famous American hot dog eating contest on July 4th? Where like 10 people line up on a nationally televised stage and try to shove 50+ hot dogs down their food-hole in the fastest manner possible? Seriously? It\'s disgusting to watch! I used to LOVE \"Man vs. Food\"...I thought it was awesome. Then over time I noticed the guy on the show seemed to be getting kind of fat. Like visibly, noticeably fat. Pretty soon after that there was a new show called \"Man vs. Food Nation\" where he wasn\'t the one eating, it was other people! Imagine that.
Speaking of portion size - I was talking with a co-worker the other day and I mentioned that I really liked the bbq chicken pizza at such-and-such restaurant - it was REALLY good and very well-done. They replied \"Oh, I don\'t like such-and-such restaurant...their portions are so small!\". Really? Their portions are actually a pretty good size...it\'s just not the overflowing platter of nom that we\'re taught to expect. What a shame that\'s the expectation...the food at such-and-such is actually really good and not the typical get-fat-and-blow-up fare you get at most big chains.
And y\'know what makes this awful food and lack of moderation even worse?
It\'s all so cheap you can feed the wife and kids too!
Ten dollars feeds the WHOLE family from the dollar menu! Got a powerful appetite all on your own? Get a big box of heart-stopping tasty for just $5! Want to make sure you REALLY fill up? There are plenty of buffets to choose from, some as cheap as 4.99 for endless everything!
Appetite Stimulus Plan? Are you kidding me?
This has got to be one of the top reasons, as far as I\'m concerned, that we as a nation are so fat - it\'s so damn cheap! I know as a recent college grad I have been broke since I was \"on my own\" in college. What happened when I got hungry? I\'d find something cheap! But boy was I HUNGRY! Well, I was taught to make sure I got my fill...Easy beans! 4 bucks at Taco Bell and I was stuffed for the night. Then again, that 4 bucks\' worth of food was probably more fat and calories than I should\'ve taken in for the whole day.
Another problem with all this cheap food we stuff ourselves with is...it\'s cheap! Not just price-wise, but quality-wise too. Next time you go grocery shopping look at the ground beef. Notice that the higher the fat content (and lower the quality) the less expensive it is. The health food section, \"natural\" section...whatever they call it... is often much more expensive than the rest of the store - prohibitively expensive for many people. The average American can do a pretty good job eating relatively healthy, but the average American is also pretty decent at stretching a buck - so the cheap stuff makes it into the cart.
But if you\'re feeding the family with this...that means the kids are eating it too.
img from the-menace-of-obesity.com
This is one of my biggest problems with this WHOLE thing...we\'re teaching our kids that not only is eating to excess ok, but its the norm. Some of you may know, I work in a pretty big restaurant chain (over 100 locations)...and I\'m in a tourist town, so LOTS of people come in. I can\'t tell you how many round children I see walk in the door. ROUND! I can\'t understand how, as a parent, some people can allow their child to eat so much that they become so fat they\'re round. Kids can\'t get their hands on that amount of food on their own, it\'s being provided to them. I don\'t even know what else to say...it\'s just irresponsible to feed your kids that kind of food that often and that much that they blow up. And this isn\'t a nutrition thing...but most of these kids aren\'t encouraged to go out and play all that much...many of these kids are the same ones who sit at one of my tables with their eyes glued to and hands surgically attached to a GameBoy or smartphone playing games. Not the best way to burn off the 3000 calories your kid ate today.
No. You\'re not. You\'re bored. Put down the burrito!
I guess where I\'m going with all this is - we need to SERIOUSLY re-examine how we as a nation behave when it comes to food. Fast food, snack food and deep-fat are so ingrained in our culture that it\'d take a pretty big paradigm shift to get truly healthy. This whole problem, coupled with the \"I don\'t feel like it syndrome\" is why we\'re in such a bad situation right now. However, if we take baby steps, follow good nutrition guidelines like I\'ve talked about before, and embrace healthy-eating movements we can start going in the right direction.
I implore you - start at home, with yourself and your kids. Be conscious of the foods you\'re putting in your mouth and putting on a plate for your kids. Make sure not too much of your food is coming from a greasy bag or box handed to you through your car window. Listen to your body - it will tell you when you\'re done. We eat for nourishment and to enjoy the taste, not because we\'re bored. Teach your kids healthy habits and the right foods to eat. They\'re learning from YOU - so make sure you\'re careful about what you\'re showing them.
We, as a nation, don\'t have to be fat. But it starts at home. With you.
','America The Fat','','inherit','closed','closed','','116-revision-v1','','','2017-01-20 16:45:19','2017-01-20 21:45:19','',116,'http://sothisisfitness.com/2017/01/116-revision-v1.html',0,'revision','',0),(780,1,'2017-01-20 16:45:20','2017-01-20 21:45:20','Once again, I thought long and hard about how to approach this topic, but the simplest way to say it is - going through a health & fitness journey alone sucks and often just doesn\'t work. For so many years I tried and failed to do it on my own. The desire was there, and I did use the word \"tried\"...
Many, maybe even most people out there just can\'t do it alone, and if you\'re one of those people...I get it. I\'m not gonna say it\'s not your fault because, frankly, I don\'t think there necessarily is anyone at fault...it\'s just freaking hard to go it alone. In the last week I have really embraced, openly, the \"group effort\". I became a BeachBody Coach and immediately set out to start a P90X Challenge Group to help people make a change, stay with it, and succeed (more on that later). Today, on Hump Day no less, I want to talk about how to get over the hump of sticking with your health & fitness decision by not having to go it alone. You might think twice about your impending solo act.
I\'ll come right out and say it - going it alone sucks. Some people out there have the drive and motivation needed to make change happen without anyone else there to push them, encourage them, and do it with them. Looking back, I was not one of them. I recognize that. I had my fiancee Megan there with me from before Day 1. When the decision was made to start...we decided it together. I tried for years to do it alone, and it never stuck. Without anyone there to help motivate me...it was so easy to just say \"nah...not today\" or \"God Almighty this is too hard...I\'m out\".
Nah, I\'m Totally Capable, I Can Do This!
Ok, that\'s great! There are people out there who can get it done on their own. People who are SO motivated...SO driven, that they could not only complete a fitness program on their own...they could climb Mt. Freaking Everest on their own. I wish I was one of those guys. I mean, I probably am NOW, but then again, NOW I\'m fit, healthy, and I enjoy this stuff. I\'m talking last August, when I was 300 lbs and hadn\'t started this whole thing yet. That guy wishes he was driven enough to do it alone. If you\'re one of those people, I encourage you to go for it and make it happen. You are the kind of person who helps motivate others towards their successes.
Why Should I Have Others?
No Easy Outs
I have found, over the course of the years, that not having someone else doing it with you and committed to it...there are a lot of easy outs. For one, nobody is there to see you quit. It\'s really easy to quit when you don\'t have anyone to answer to...nobody to witness it. It\'s like it never happened! I feel like that\'s one of the top reasons people are...OK...with giving up. It\'s not ok. You\'re only letting yourself down. It\'s so easy to fall prey to the \"I Don\'t Feel Like It\" Syndrome when you\'re on your own...easy for The Napoleon Complex to overtake you...to just plain lose motivation!
SUPPORT!
I can\'t TELL YOU how great it is to have someone there reaching milestones with you, achieving successes with you...just generally sharing in the experience. It was great to get through a workout, look at Megan 5 feet away, and high five her after we finished a workout. The look we gave each other after finishing the last workout of week 1 was of such accomplishment, relief, and joy...in that moment we knew we could do it - if you can get through the first week you can get through it all...and we had done it! Sharing that with her was great! Working with a partner I was able to lose my limits and achieve new heights I never would\'ve dreamed of before...I\'m running a half marathon in a week and a half for crying out loud!
Likewise, it\'s great to be able to share in your struggles and work through it together. We were both practically dying on the floor together during some of the more intense days during some of the programs we did...but we looked at each other, reaffirmed we could do it, and kept going. You keep going for yourself, you keep going for them...whether it\'s because you want to succeed for them or because you want to challenge them to keep up...it\'s because they\'re there. They\'re doing it too. That other person can make the difference. They can also help to shield you from outside influences too...help keep you strong. When you\'re in it with someone else, they can help defend against the Haters.
Accountability
If you\'re doing your workouts with someone else...they\'re gonna know if you didn\'t do it. Maybe because you work out together, maybe because you check in with each other...but they\'ll know. Whether they give you crap for not doing it or whether you feel guilty all on your own...having that other person can keep you honest and get you to do it on a day you\'d otherwise say screw it. Knowing that other person is tracking their progress and will be showing you their before/afters can also encourage you to work just a little bit harder throughout the course of the program instead of taking it easy on yourself. Besides...if you\'re gonna commit, why not go whole-hog?
THIS IS NOT A NEW IDEA
Working out with others is by no means a new idea...workout classes, CrossFit gyms, etc...there are countless people, groups, and organizations that use and encourage the buddy system or the group mentality. Why? Because it works. Having a community of people all in it together makes it work so much better.
What About That \"Challenge Group\" You Mentioned?
Many BeachBody Coaches out there (probably all, really) run \"Challenge Groups\". Each coach, I\'m sure, does it differently. The idea, no matter how, specifically, they do it, is that a group of people (maybe 5, 10, 20...depends on the coach) all do the same program starting on the same day. They check in on a special Facebook group (or through some other method, again, depending on the coach) and talk about their progress. People in the group will talk about their struggles and successes, share in their accomplishments and difficulties, and seek advice, guidance, and motivation from the rest of the group and their coach. The coach is usually always there to actively guide and encourage the group members and provides tools for success to make sure each individual can achieve their fitness goals. Some coaches run their group for the full duration of the program, and some run it for a month or two. The idea is to help make sure, again, that each individual has the support, encouragement, and tools necessary to achieve success.
I am running a P90X Challenge Group. My group will be pushing play for Day 1 on Monday, October 28th. I\'ll be starting to put out information and guidance for them this weekend, getting them ready and preparing them for the challenge to come. If you are interested, please don\'t hesitate to reach out to me at Darrell@SoTHISIsFitness.com, make an account on www.TeamBeachBody.com (identify me as your coach - coach id 301487 or screenname SoTHISIsFitness - I\'ll find you), or request to join the \"So Fit\" Family facebook group. You can get the program through me at www.BeachBodyCoach.com/SoTHISIsFitness . If you\'re interested, you likely need to order by Friday or Saturday in order to have it in-hand in time.
I\'m SO excited to have the opportunity to help people achieve their goals and finally attain success. This is the first program I did...it\'s what started me on the path to where I am now! It\'s great to see that it\'ll also be the first program like this for a number of people who have already committed to the Challenge Group. I\'d love to help you too! That\'s the whole point of this blog.
So why do it alone?
I\'m sure there\'s someone you know that also wants to make a change. Someone else who\'s having the same thoughts go through their head that are going through yours. Try feeling it out among those you know and see if someone wants to join you. Maybe you\'d rather go through a challenge group or online support community (like the So Fit Family) to find your encouragement and motivation. Whatever the case, know that you don\'t have to do it alone. It\'s always better together. Happy Hump Day!','It\'s Always Better Together','','inherit','closed','closed','','93-revision-v1','','','2017-01-20 16:45:20','2017-01-20 21:45:20','',93,'http://sothisisfitness.com/2017/01/93-revision-v1.html',0,'revision','',0),(781,1,'2017-01-20 16:45:20','2017-01-20 21:45:20','At this point a lot of people have heard, seen or read my story and asked me how I did it. How I got started? How I stayed motivated to keep going? Turns out, a lot of people ask me that question because they want to know how THEY can do it too.
Well, here we are. The \"Get Up And GO\" Guide. This will break down everything you need to know, do, and remind yourself in order to...well... Get Up and GO! Let\'s dive right in -
First Thing\'s First - Get Out Of Your Own Way!
YOU are the only obstacle in your way. Nobody can
tell you that you can\'t do it. Your voice is the only voice that matters. You are perfectly capable of achieving your goals. So, stop the excuses, do what you need to do to be in a position to begin your journey...and do it! I could go on for hours, but that\'s about all there is to say in this part of the guide. I\'ve already talked about the \"I Don\'t Feel Like It Syndrome\", The Fear Monster, The Napoleon Complex and motivation itself, so we\'ve covered a lot of the bases concerning why you might not have been doing anything - it\'s time to figure out what\'s been keeping you away from a better you and beat it. Those other articles might
help.
So What Are You Gonna Do Now?
No, really...assuming you\'re ready to do something, you have to know what it is you\'re gonna do! That means you need to have a goal envisioned in your mind. What is your goal - what do you want in the end? It\'s going to be a long road, and you need a road map to get there. So, figure it out!
Are you trying to burn fat and get lean (known in fitness world as \"cutting\") or get big and build muscle (\"bulking\")? What do you want to look like? What size do you want to be? What weight are you shooting for? Where do you want to be in a year? I know it seems far off, but if you set your ultimate goal now you can figure out your plan and set little, more immediately attainable goals to achieve along the way. Trust me - little victories along the path to the Promised Land can do a lot more for you than you can appreciate right now.
OK, So you know where you want to go - How Do You Get There?
This is the part where you have to choose your starting point - what you\'re actually going to do to start losing/gaining weight. This can be a big decision, and it IS an important one. Megan (my fiancee) and I were between two programs - P90X and INSANITY. We were familiar with the two from word of mouth, internet ads, and tv infomercials. We had a rough idea of what we were in for and what the two were like. In the end, the differences we were deciding between were:
P90X - requires some equipment, allows lots of modification of moves, well-rounded program
Insanity - requires NO equipment, doesn\'t really allow much modification (or any at all), cardio HELL.
We decided, in the end, to do P90X first. Frankly, I\'m glad we did. For what we were looking to do it was a good starting point. It allowed us to ease into things modifying moves and achieving little victories, still getting the full workout done instead of failing after one or two full-out intense reps. It allowed us to feel good about our achievements and see our progress as we went along. Yes, we would\'ve seen progress in INSANITY too, but the fact we couldn\'t go balls-to-the-wall and get more than a couple reps might have discouraged us from finishing the program. Doint P90X also helped us build a base of muscle and shed some initial weight (read: a LOT of weight) that helped make INSANITY suck a whole lot less.
In the end, we made the right choice for us. Maybe the other choice would\'ve worked for you. That\'s probably the toughest part - in the end, you have to make the call. Look into your available options and choose what you think is going to serve you best. P90X allowed my 300 lb out-of-shape self to struggle for 10 pushups on my knees and still complete the workout. Progress is progress -
Because let\'s be honest - you\'re already lapping the guy still sitting on the couch.
Once you figure out what you\'re doing, you need the tools for success.
What are The Tools For Success?
Generally, whatever the program you\'re doing calls for! If you\'re going to do a program like P90X that requires equipment, you need that equipment! Things like resistance bands, pull-up bars, push-up stands, yoga mats, etc can be found at stores like Marshalls, T.J. Maxx, Wal-Mart, or your favorite sporting goods store. I got my resistance band set for about $12, same with some nice push-up stands. Yoga mat was about $12 for a nice one and yoga block was $5 (worth it). Trust me, the equipment is worth the investment. Don\'t let a few extra bucks scare you away - it\'s worth it for your health, fitness and enjoyment. I\'d happily invest that $50 again to add enjoyable years onto my life. If you\'re going a little more hardcore with something like P90X2 or Body Beast, you\'ve probably already done some workout programs and have built up a collection of equipment already. Don\'t choose a program simply because of a lack of required equipment. I almost made that mistake, and if I had, I might have gotten discouraged and quit INSANITY, and I never would\'ve gotten in shape and started running.
If the program you\'re doing has worksheets, trust me...print them and use them. I WISH I had printed and used the P90X worksheets - I\'d LOVE to see how far I\'ve come since then. Not only that, but the worksheets help you stay on track, remember what weight/how many reps you did last time, and continue to steadily improve. I thought I knew better. Guess what? I didn\'t. I\'ve come so far that now, in Body Beast, not only did I use worksheets, but I found better worksheets online and modified them to suit my needs. USE THE WORKSHEETS. You\'ll thank yourself later.
Before and After Pictures & Measurements are HUGELY Important!
Seriously, if you take one piece of advice, take this - DO THE BEFORE AND AFTERS! You have no idea how sorry I almost was...I waited until Day 6 of P90X to do before pictures. I was so ashamed of my body and disgusted with how I looked I didn\'t even want to do before pictures. I wanted to forget all about it. I am SO glad I finally did the before pictures. I can see how far I\'ve come! I can appreciate my achievements! It\'s such a great feeling and now that I\'m so much more fit people look at the before and can\'t believe it. (you can see all the before & afters here) I wish I had taken measurements before. The only one I have is my waist size, and that\'s not entirely accurate. It was likely bigger than I think.
Take Pictures, take your measurements, document your journey. Fit-&-Healthy You WILL thank yourself.
Once you do that, it\'s GO TIME
SO, You\'ve got direction, you\'ve got a program, you\'ve got the tools and you\'ve taken the pics/measurements. Presumably, you have a suitable space to do your workout. Anywhere you can do your workout, use your equipment, not disturb others (too much) and not be disturbed by others will do. Don\'t worry about people watching you - let the hater\'s hate. I would think anyone that could see you in your workout space would be someone close to you, and I would hope someone that close wouldn\'t judge you.
NOW that we\'ve moved on from the haters - Get your fit test done (if there is one). Some programs, such as P90X, have a fit test you do before and after the program, whereas other programs like INSANITY have a fit test that is part of the regular schedule. Whatever the case, DO IT. Again, you\'ll thank yourself later.
This Is The Easy Part
Not to rip a line from Nike or anything...but...well...Just Do It! You\'ve got everything you need. Just. Freaking. DO IT! If you need motivation along the way, just think about where you came from, where you want to be, and how much you don\'t want to look like that before picture again. Think about how good it feels to finish a workout and have that little success under your belt. Think of how good it feels to see yourself shrinking week to week, see your clothes fitting looser, needing to go shopping to buy new ones. Think of your loved ones and how you\'d like to be around a little longer for them, or how you\'d like to look better for them. If you\'re like I was, think of how much it sucks to get winded going up one flight of stairs. Everyone has that one little nugget of something that will kick their butt into gear no matter how much the workout sucks, how much you\'re swearing at Tony Horton or Shaun T through the TV, or how much you REALLY just don\'t want to get out of bed and go work out this morning.
If you need a little outside help keeping yourself accountable, be a part of a group designed for just such a purpose. There are many on Facebook, many in real life (with real people!) too. Enough people reached out to me talking about inspiration and asking for advice that I went and made one. If you want, you can become a part of it here. I\'ve been a part of one for a while and I can tell you it was definitely a great motivator on the days I needed it. Other days, it\'s a great place to learn something or help motivate others. Maybe having a workout partner is what you need. I know having my fiancee there beside me every day doing the workout with me was a big deal. I tried harder. For her and for me. If she could do it, I could do it. If I could do it, she could do it. We were a team. Once we got to the end of Week 1 Day 6 we looked at each other and said \"If we can get through the first week, we can get through the whole thing.\" - and we did.
Fight off those last little excuses that creep into your mind! Don\'t try to fool yourself and say you don\'t have time: no matter how long you work, how screwed up your hours, how awful your schedule, remember:
Think you can\'t do it? It\'s just too hard and you\'re too out of shape?
So get to it, Nancy. You got this.
','The \"Get Up And GO\" Guide','','inherit','closed','closed','','120-revision-v1','','','2017-01-20 16:45:20','2017-01-20 21:45:20','',120,'http://sothisisfitness.com/2017/01/120-revision-v1.html',0,'revision','',0),(782,1,'2017-01-20 16:45:51','2017-01-20 21:45:51','At this point a lot of people have heard, seen or read my story and asked me how I did it. How I got started? How I stayed motivated to keep going? Turns out, a lot of people ask me that question because they want to know how THEY can do it too.
Well, here we are. The \"Get Up And GO\" Guide. This will break down everything you need to know, do, and remind yourself in order to...well... Get Up and GO! Let\'s dive right in -
First Thing\'s First - Get Out Of Your Own Way!
YOU are the only obstacle in your way. Nobody can
tell you that you can\'t do it. Your voice is the only voice that matters. You are perfectly capable of achieving your goals. So, stop the excuses, do what you need to do to be in a position to begin your journey...and do it! I could go on for hours, but that\'s about all there is to say in this part of the guide. I\'ve already talked about the \"I Don\'t Feel Like It Syndrome\", The Fear Monster, The Napoleon Complex and motivation itself, so we\'ve covered a lot of the bases concerning why you might not have been doing anything - it\'s time to figure out what\'s been keeping you away from a better you and beat it. Those other articles might
help.
So What Are You Gonna Do Now?
No, really...assuming you\'re ready to do something, you have to know what it is you\'re gonna do! That means you need to have a goal envisioned in your mind. What is your goal - what do you want in the end? It\'s going to be a long road, and you need a road map to get there. So, figure it out!
Are you trying to burn fat and get lean (known in fitness world as \"cutting\") or get big and build muscle (\"bulking\")? What do you want to look like? What size do you want to be? What weight are you shooting for? Where do you want to be in a year? I know it seems far off, but if you set your ultimate goal now you can figure out your plan and set little, more immediately attainable goals to achieve along the way. Trust me - little victories along the path to the Promised Land can do a lot more for you than you can appreciate right now.
OK, So you know where you want to go - How Do You Get There?
This is the part where you have to choose your starting point - what you\'re actually going to do to start losing/gaining weight. This can be a big decision, and it IS an important one. Megan (my fiancee) and I were between two programs - P90X and INSANITY. We were familiar with the two from word of mouth, internet ads, and tv infomercials. We had a rough idea of what we were in for and what the two were like. In the end, the differences we were deciding between were:
P90X - requires some equipment, allows lots of modification of moves, well-rounded program
Insanity - requires NO equipment, doesn\'t really allow much modification (or any at all), cardio HELL.
We decided, in the end, to do P90X first. Frankly, I\'m glad we did. For what we were looking to do it was a good starting point. It allowed us to ease into things modifying moves and achieving little victories, still getting the full workout done instead of failing after one or two full-out intense reps. It allowed us to feel good about our achievements and see our progress as we went along. Yes, we would\'ve seen progress in INSANITY too, but the fact we couldn\'t go balls-to-the-wall and get more than a couple reps might have discouraged us from finishing the program. Doint P90X also helped us build a base of muscle and shed some initial weight (read: a LOT of weight) that helped make INSANITY suck a whole lot less.
In the end, we made the right choice for us. Maybe the other choice would\'ve worked for you. That\'s probably the toughest part - in the end, you have to make the call. Look into your available options and choose what you think is going to serve you best. P90X allowed my 300 lb out-of-shape self to struggle for 10 pushups on my knees and still complete the workout. Progress is progress -
Because let\'s be honest - you\'re already lapping the guy still sitting on the couch.
Once you figure out what you\'re doing, you need the tools for success.
What are The Tools For Success?
Generally, whatever the program you\'re doing calls for! If you\'re going to do a program like P90X that requires equipment, you need that equipment! Things like resistance bands, pull-up bars, push-up stands, yoga mats, etc can be found at stores like Marshalls, T.J. Maxx, Wal-Mart, or your favorite sporting goods store. I got my resistance band set for about $12, same with some nice push-up stands. Yoga mat was about $12 for a nice one and yoga block was $5 (worth it). Trust me, the equipment is worth the investment. Don\'t let a few extra bucks scare you away - it\'s worth it for your health, fitness and enjoyment. I\'d happily invest that $50 again to add enjoyable years onto my life. If you\'re going a little more hardcore with something like P90X2 or Body Beast, you\'ve probably already done some workout programs and have built up a collection of equipment already. Don\'t choose a program simply because of a lack of required equipment. I almost made that mistake, and if I had, I might have gotten discouraged and quit INSANITY, and I never would\'ve gotten in shape and started running.
If the program you\'re doing has worksheets, trust me...print them and use them. I WISH I had printed and used the P90X worksheets - I\'d LOVE to see how far I\'ve come since then. Not only that, but the worksheets help you stay on track, remember what weight/how many reps you did last time, and continue to steadily improve. I thought I knew better. Guess what? I didn\'t. I\'ve come so far that now, in Body Beast, not only did I use worksheets, but I found better worksheets online and modified them to suit my needs. USE THE WORKSHEETS. You\'ll thank yourself later.
Before and After Pictures & Measurements are HUGELY Important!
Seriously, if you take one piece of advice, take this - DO THE BEFORE AND AFTERS! You have no idea how sorry I almost was...I waited until Day 6 of P90X to do before pictures. I was so ashamed of my body and disgusted with how I looked I didn\'t even want to do before pictures. I wanted to forget all about it. I am SO glad I finally did the before pictures. I can see how far I\'ve come! I can appreciate my achievements! It\'s such a great feeling and now that I\'m so much more fit people look at the before and can\'t believe it. (you can see all the before & afters here) I wish I had taken measurements before. The only one I have is my waist size, and that\'s not entirely accurate. It was likely bigger than I think.
Take Pictures, take your measurements, document your journey. Fit-&-Healthy You WILL thank yourself.
Once you do that, it\'s GO TIME
SO, You\'ve got direction, you\'ve got a program, you\'ve got the tools and you\'ve taken the pics/measurements. Presumably, you have a suitable space to do your workout. Anywhere you can do your workout, use your equipment, not disturb others (too much) and not be disturbed by others will do. Don\'t worry about people watching you - let the hater\'s hate. I would think anyone that could see you in your workout space would be someone close to you, and I would hope someone that close wouldn\'t judge you.
NOW that we\'ve moved on from the haters - Get your fit test done (if there is one). Some programs, such as P90X, have a fit test you do before and after the program, whereas other programs like INSANITY have a fit test that is part of the regular schedule. Whatever the case, DO IT. Again, you\'ll thank yourself later.
This Is The Easy Part
Not to rip a line from Nike or anything...but...well...Just Do It! You\'ve got everything you need. Just. Freaking. DO IT! If you need motivation along the way, just think about where you came from, where you want to be, and how much you don\'t want to look like that before picture again. Think about how good it feels to finish a workout and have that little success under your belt. Think of how good it feels to see yourself shrinking week to week, see your clothes fitting looser, needing to go shopping to buy new ones. Think of your loved ones and how you\'d like to be around a little longer for them, or how you\'d like to look better for them. If you\'re like I was, think of how much it sucks to get winded going up one flight of stairs. Everyone has that one little nugget of something that will kick their butt into gear no matter how much the workout sucks, how much you\'re swearing at Tony Horton or Shaun T through the TV, or how much you REALLY just don\'t want to get out of bed and go work out this morning.
If you need a little outside help keeping yourself accountable, be a part of a group designed for just such a purpose. There are many on Facebook, many in real life (with real people!) too. Enough people reached out to me talking about inspiration and asking for advice that I went and made one. If you want, you can become a part of it here. I\'ve been a part of one for a while and I can tell you it was definitely a great motivator on the days I needed it. Other days, it\'s a great place to learn something or help motivate others. Maybe having a workout partner is what you need. I know having my fiancee there beside me every day doing the workout with me was a big deal. I tried harder. For her and for me. If she could do it, I could do it. If I could do it, she could do it. We were a team. Once we got to the end of Week 1 Day 6 we looked at each other and said \"If we can get through the first week, we can get through the whole thing.\" - and we did.
Fight off those last little excuses that creep into your mind! Don\'t try to fool yourself and say you don\'t have time: no matter how long you work, how screwed up your hours, how awful your schedule, remember:
Think you can\'t do it? It\'s just too hard and you\'re too out of shape?
So get to it, Nancy. You got this.
','The \"Get Up And GO\" Guide','','inherit','closed','closed','','120-revision-v1','','','2017-01-20 16:45:51','2017-01-20 21:45:51','',120,'http://sothisisfitness.com/2017/01/120-revision-v1.html',0,'revision','',0),(783,1,'2017-01-20 16:45:51','2017-01-20 21:45:51','Let\'s have a little talk about -Haters-.
We all know what haters are. We all probably know some haters too. Odds are, many of you out there might even have haters of your very own! I\'ll go ahead and say that 90% or more of the haters out there are the people I\'m talking about in this post. Up to 10% might have a legitimate reason for hating...maybe. For the purposes of this article, let\'s assume we\'re talking about the 90% that I\'m about to describe.
Ultimately, I have to say...I don\'t hate haters. If you think about it the way I do...you can\'t help but love them just because of their very nature. Haters are important! Just not for the reason they wish they were. On this Motivational Monday morning, I think its time to talk about the haters.
What drives a hater? What do Haters...hate? Why?
So, before we go on...you might be wondering what exactly I mean by \"hate\". What does it mean to be \"hated on\"? How does someone \"hate on\" you?
Think back to elementary school, middle school...yes even high school. The haters will make fun of you. The haters will belittle you and your achievements. The haters will try to recruit others to their side to make you feel like you\'re all alone. The haters will bully you and badmouth you. Haters will spread rumors about you. They\'ll try to make you feel like everything you\'re doing doesn\'t matter and no matter what you do, in the end you\'re just a loser wasting their time.
If you\'ve seen people getting \"hated on\", you\'ve probably wondered what that person did to \"deserve it\". If you\'re getting \"hated on\" yourself, its probably bothering you that you don\'t know why! I\'m going to make this REALLY simple:
Haters Hate Your Success
Yes. It really is that simple. Haters are bitter. Haters are jealous. Haters see in you a reflection of everything they wish they were. Haters want to be able to achieve what you have achieved. Have you lost weight recently? Your hater feels fat. Have you run a race? Your hater wishes they could run. Your hater DID run that race? You got a better time than them. I\'m sure you get the point.
I know this seems really childish and like something that belongs in grade school...but it\'s the unfortunate truth. Rather than celebrate your successes with you the haters try to wash it away and put you down. Rather than try to improve themselves and work on their shortcomings, they focus their energy on bringing. you. down.
But why?
Because the haters can\'t be bothered to do the work.
Haters are often people who suffer from things like \"The I Don\'t Feel Like It Syndrome\". Maybe The Fear Monster has them in it\'s grasp. Maybe they\'ve got a Napoleon Complex or The Scale discouraged them so badly they just can\'t bring themselves to try anymore. Maybe they\'re lost in \"America The Fat\". Or perhaps they just can\'t drum up the motivation to get it done. Whatever the reason...SOMETHING is keeping the haters from getting what they want and being happy, and it\'s everything that YOU have managed to work past to reach your successes and keep on going. That makes your haters very mad. It frustrates them. People often get angry or begin to hate what frustrates them or what they can\'t understand. So since the hater can\'t get past whatever it is stopping them...the mindset becomes toxic.
If the hater can\'t have success, neither can you!
THAT, in a nutshell, is why haters hate. If the hater can\'t be happy...if the hater can\'t lose weight...if the hater can\'t run a race, get an A+, get a girlfriend, get a promotion...neither should you. They hate seeing you get what they want. That\'s why they hate on you and try to bring you down - they\'re trying to make you quit. But this is why I love haters.
Haters let you know you\'re doing a good job
Honestly, the more hate I\'m catching...the harder my haters are hating, the better I must be doing. If they\'re hating on me that much harder then I must be making that much greater of an achievement. THAT is why I said haters are so important - haters are your success meter! Don\'t let them drag you down or discourage you - rather, let your haters be encouragement to go harder. See how much you can make the haters hate you. I\'d like to hope that eventually they\'ll either give up hating or start backing you, but it could very well be the case that they just can\'t get past whatever their own problem is...and they\'ll just keep on hating. So what. Let them hate. Just remember what it means.
By continuing to do what you\'re doing you\'re sending a message to your haters:
Your Opinion Does Not Matter.
Your continued success and your positive attitude lets the haters know that they are powerless to stop you. In the end, you should probably take pity on your haters - they wish they could do what you\'re doing but they can\'t beat their own roadblocks. They can\'t plow through like you have and get down the road to success.
Sucks to suck.
So next time someone starts hating on you or trying to bring you down...just smile at them, walk away, and know that you are what someone else wishes they could be. Don\'t let the haters get you down or stop you - let them push you and encourage you to keep achieving new heights. Don\'t be afraid to post those before & after pictures. Don\'t be afraid to talk about how you got where you are.
Don\'t be afraid to keep becoming a better you. \"Haters gonna hate\".
Let \'em. ','Haters','','inherit','closed','closed','','107-revision-v1','','','2017-01-20 16:45:51','2017-01-20 21:45:51','',107,'http://sothisisfitness.com/2017/01/107-revision-v1.html',0,'revision','',0),(784,1,'2017-01-20 16:45:51','2017-01-20 21:45:51','Now that I\'ve undergone such big changes and my body has transformed so much, I\'ve gotten a better understanding of both my pre-fitness mindset and my current boundaries and limitations. The funny thing is...they go hand in hand.
On this Motivational Monday morning, I want to have a (relatively) brief and (per usual) candid chat about knowing yourself, being in touch with your body, and learning your limits. I hope many of you will come to find what I did - it\'s all in your head.
When I was 300 lbs part of what was holding me back was The Fear Monster. I was afraid to get up and go, I was afraid of failure. I wasn\'t really sure what my physical limits were...where my boundaries lay...but I figured the bar was pretty low. I knew how easily I got winded and I wasn\'t too keen on finding out just how little I could really do. So I just assumed I was pretty limited in terms of physical fitness. No running a mile, no heavy lifting, no endurance to speak of...nothing.
Then I started getting fit. I started pushing it, going until exhaustion...and then continuing. This was a big step for me...I had never tested my boundaries...never challenged my limits. But I had to get through the workout. I had to keep up with the people in the video. I had to look impressive for Megan or at least look like I was making progress. Slowly but surely the little victories came...I could do regular push-ups instead of on my knees...I could do the jump a little between lunges instead of having to step quickly through them...progress is progress, right? Slowly, I kept getting better. I even tried going for a run!
Then Something Happened Last Week -
I finished Body Beast...and I started getting onto my endurance training calendar for the half-marathon I\'m running. I went out for a run, and decided to do a fast 5K. Just go and see what I can do. I was cookin\'. I got back home and crossed my little \"finish line\"...and Runkeeper\'s audio cues came on when I \"stopped\" the run - my pace had drastically improved. I\'m not talking like baby steps progress, good for you, rah rah rah...I\'m talking WHOA...who kicked on the afterburners? I got 8:22 min/mile average - that\'s about a minute and a half off my usual mile time. I had no idea how I went that fast or maintained that pace over 3.1 miles...but I did it.
The Next Day I went on a longer run - I had planned on 8 miles but only had time for 5, so I went. As I was running I heard my Runkeeper audio cues over the music of my playlist...telling me 9:15 min/mile, 8:56 min/mile, 8:57 min/mile...um...EXCUSE ME? I was doing it again! This time, I was going farther...could I maintain that past the 3 mile mark? Was it possible?
YES! I did 5.06 miles in 44:36. That\'s an average pace of 8:49. You\'ve got to be kidding me! The bottom line here is...my initial perceptions have gone out the window...totally shattered. My boundaries have been pushed off a cliff. I don\'t actually know what my limits are now, but I\'m convinced I can continue pushing them and improving. People like to say \"no, that\'s impossible\" \"no, there\'s no way I can do that\". Nonsense. One of my favorite quotes out there...is about the word \"impossible\".
\"Impossible is just a big word thrown around by small men who find it easier to live in the world they\'ve been given than to explore the power they have to change it. Impossible is not a fact, it\'s an opinion. Impossible is not a declaration, it\'s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.\" - Muhammad Ali
We create our limits in our minds. I firmly believe that, given time and training, anything is possible. Our bodies are amazingly adaptable and will take as much as we are willing to throw at them. The human body can morph from 300 lbs and sedentary to 160 lbs and running ultramarathons. The body will learn to do what you tell it. If you just take the time and train, you can do anything. That\'s how professional body builders get so huge. That\'s how these people who run 100 mile races get that kind of endurance. That\'s how I got where I am. I whole-heartedly believe that, and I hope others will come to figure it out as they too push their limits and learn their potential.
The mind is an incredibly powerful thing - if you believe you\'re sick, and you believe it hard enough, your body will manifest that and you\'ll get sick (it\'s an actual medical thing). If you believe you can\'t do something, you simply won\'t be able to. If you believe that you can\'t run, you will never make it past the first mile. But if you let go of the mental roadblocks you\'ve created for yourself and just...well...try...you\'ll be amazed at the things you can accomplish. In the last week I have had so many personal milestone accomplishments...its like all of a sudden I broke through to a new place. My body is more flexible, I found core strength I didn\'t know I had, I can run faster...all because I just let go of all the mental roadblocks and limits that I thought I had.
Lose your limits.
I challenge you not to focus on what you can\'t do, or what you think you can\'t do...but to work on being better than you were yesterday. Reach a little farther, go a little faster, experiment with a little more weight...you\'ll find that over time, as you try harder and harder, you will go farther and farther. You will shatter your own perceptions of your ability. No matter how out of reach something might seem, just remember -
It won\'t come to you...you have to work for it. So get out there and GET IT!
','Lose Your Limits','','inherit','closed','closed','','101-revision-v1','','','2017-01-20 16:45:51','2017-01-20 21:45:51','',101,'http://sothisisfitness.com/2017/01/101-revision-v1.html',0,'revision','',0);
INSERT INTO `wp_ryff_posts` VALUES (785,1,'2017-01-20 16:46:25','2017-01-20 21:46:25','At this point a lot of people have heard, seen or read my story and asked me how I did it. How I got started? How I stayed motivated to keep going? Turns out, a lot of people ask me that question because they want to know how THEY can do it too.
Well, here we are. The \"Get Up And GO\" Guide. This will break down everything you need to know, do, and remind yourself in order to...well... Get Up and GO! Let\'s dive right in -
First Thing\'s First - Get Out Of Your Own Way!
YOU are the only obstacle in your way. Nobody can
tell you that you can\'t do it. Your voice is the only voice that matters. You are perfectly capable of achieving your goals. So, stop the excuses, do what you need to do to be in a position to begin your journey...and do it! I could go on for hours, but that\'s about all there is to say in this part of the guide. I\'ve already talked about the \"I Don\'t Feel Like It Syndrome\", The Fear Monster, The Napoleon Complex and motivation itself, so we\'ve covered a lot of the bases concerning why you might not have been doing anything - it\'s time to figure out what\'s been keeping you away from a better you and beat it. Those other articles might
help.
So What Are You Gonna Do Now?
No, really...assuming you\'re ready to do something, you have to know what it is you\'re gonna do! That means you need to have a goal envisioned in your mind. What is your goal - what do you want in the end? It\'s going to be a long road, and you need a road map to get there. So, figure it out!
Are you trying to burn fat and get lean (known in fitness world as \"cutting\") or get big and build muscle (\"bulking\")? What do you want to look like? What size do you want to be? What weight are you shooting for? Where do you want to be in a year? I know it seems far off, but if you set your ultimate goal now you can figure out your plan and set little, more immediately attainable goals to achieve along the way. Trust me - little victories along the path to the Promised Land can do a lot more for you than you can appreciate right now.
OK, So you know where you want to go - How Do You Get There?
This is the part where you have to choose your starting point - what you\'re actually going to do to start losing/gaining weight. This can be a big decision, and it IS an important one. Megan (my fiancee) and I were between two programs - P90X and INSANITY. We were familiar with the two from word of mouth, internet ads, and tv infomercials. We had a rough idea of what we were in for and what the two were like. In the end, the differences we were deciding between were:
P90X - requires some equipment, allows lots of modification of moves, well-rounded program
Insanity - requires NO equipment, doesn\'t really allow much modification (or any at all), cardio HELL.
We decided, in the end, to do P90X first. Frankly, I\'m glad we did. For what we were looking to do it was a good starting point. It allowed us to ease into things modifying moves and achieving little victories, still getting the full workout done instead of failing after one or two full-out intense reps. It allowed us to feel good about our achievements and see our progress as we went along. Yes, we would\'ve seen progress in INSANITY too, but the fact we couldn\'t go balls-to-the-wall and get more than a couple reps might have discouraged us from finishing the program. Doint P90X also helped us build a base of muscle and shed some initial weight (read: a LOT of weight) that helped make INSANITY suck a whole lot less.
In the end, we made the right choice for us. Maybe the other choice would\'ve worked for you. That\'s probably the toughest part - in the end, you have to make the call. Look into your available options and choose what you think is going to serve you best. P90X allowed my 300 lb out-of-shape self to struggle for 10 pushups on my knees and still complete the workout. Progress is progress -
Because let\'s be honest - you\'re already lapping the guy still sitting on the couch.
Once you figure out what you\'re doing, you need the tools for success.
What are The Tools For Success?
Generally, whatever the program you\'re doing calls for! If you\'re going to do a program like P90X that requires equipment, you need that equipment! Things like resistance bands, pull-up bars, push-up stands, yoga mats, etc can be found at stores like Marshalls, T.J. Maxx, Wal-Mart, or your favorite sporting goods store. I got my resistance band set for about $12, same with some nice push-up stands. Yoga mat was about $12 for a nice one and yoga block was $5 (worth it). Trust me, the equipment is worth the investment. Don\'t let a few extra bucks scare you away - it\'s worth it for your health, fitness and enjoyment. I\'d happily invest that $50 again to add enjoyable years onto my life. If you\'re going a little more hardcore with something like P90X2 or Body Beast, you\'ve probably already done some workout programs and have built up a collection of equipment already. Don\'t choose a program simply because of a lack of required equipment. I almost made that mistake, and if I had, I might have gotten discouraged and quit INSANITY, and I never would\'ve gotten in shape and started running.
If the program you\'re doing has worksheets, trust me...print them and use them. I WISH I had printed and used the P90X worksheets - I\'d LOVE to see how far I\'ve come since then. Not only that, but the worksheets help you stay on track, remember what weight/how many reps you did last time, and continue to steadily improve. I thought I knew better. Guess what? I didn\'t. I\'ve come so far that now, in Body Beast, not only did I use worksheets, but I found better worksheets online and modified them to suit my needs. USE THE WORKSHEETS. You\'ll thank yourself later.
Before and After Pictures & Measurements are HUGELY Important!
Seriously, if you take one piece of advice, take this - DO THE BEFORE AND AFTERS! You have no idea how sorry I almost was...I waited until Day 6 of P90X to do before pictures. I was so ashamed of my body and disgusted with how I looked I didn\'t even want to do before pictures. I wanted to forget all about it. I am SO glad I finally did the before pictures. I can see how far I\'ve come! I can appreciate my achievements! It\'s such a great feeling and now that I\'m so much more fit people look at the before and can\'t believe it. (you can see all the before & afters here) I wish I had taken measurements before. The only one I have is my waist size, and that\'s not entirely accurate. It was likely bigger than I think.
Take Pictures, take your measurements, document your journey. Fit-&-Healthy You WILL thank yourself.
Once you do that, it\'s GO TIME
SO, You\'ve got direction, you\'ve got a program, you\'ve got the tools and you\'ve taken the pics/measurements. Presumably, you have a suitable space to do your workout. Anywhere you can do your workout, use your equipment, not disturb others (too much) and not be disturbed by others will do. Don\'t worry about people watching you - let the hater\'s hate. I would think anyone that could see you in your workout space would be someone close to you, and I would hope someone that close wouldn\'t judge you.
NOW that we\'ve moved on from the haters - Get your fit test done (if there is one). Some programs, such as P90X, have a fit test you do before and after the program, whereas other programs like INSANITY have a fit test that is part of the regular schedule. Whatever the case, DO IT. Again, you\'ll thank yourself later.
This Is The Easy Part
Not to rip a line from Nike or anything...but...well...Just Do It! You\'ve got everything you need. Just. Freaking. DO IT! If you need motivation along the way, just think about where you came from, where you want to be, and how much you don\'t want to look like that before picture again. Think about how good it feels to finish a workout and have that little success under your belt. Think of how good it feels to see yourself shrinking week to week, see your clothes fitting looser, needing to go shopping to buy new ones. Think of your loved ones and how you\'d like to be around a little longer for them, or how you\'d like to look better for them. If you\'re like I was, think of how much it sucks to get winded going up one flight of stairs. Everyone has that one little nugget of something that will kick their butt into gear no matter how much the workout sucks, how much you\'re swearing at Tony Horton or Shaun T through the TV, or how much you REALLY just don\'t want to get out of bed and go work out this morning.
If you need a little outside help keeping yourself accountable, be a part of a group designed for just such a purpose. There are many on Facebook, many in real life (with real people!) too. Enough people reached out to me talking about inspiration and asking for advice that I went and made one. If you want, you can become a part of it here. I\'ve been a part of one for a while and I can tell you it was definitely a great motivator on the days I needed it. Other days, it\'s a great place to learn something or help motivate others. Maybe having a workout partner is what you need. I know having my fiancee there beside me every day doing the workout with me was a big deal. I tried harder. For her and for me. If she could do it, I could do it. If I could do it, she could do it. We were a team. Once we got to the end of Week 1 Day 6 we looked at each other and said \"If we can get through the first week, we can get through the whole thing.\" - and we did.
Fight off those last little excuses that creep into your mind! Don\'t try to fool yourself and say you don\'t have time: no matter how long you work, how screwed up your hours, how awful your schedule, remember:
Think you can\'t do it? It\'s just too hard and you\'re too out of shape?
So get to it, Nancy. You got this.
','The \"Get Up And GO\" Guide','','inherit','closed','closed','','120-revision-v1','','','2017-01-20 16:46:25','2017-01-20 21:46:25','',120,'http://sothisisfitness.com/2017/01/120-revision-v1.html',0,'revision','',0),(786,1,'2017-01-20 16:46:25','2017-01-20 21:46:25','Let\'s have a little talk about -Haters-.
We all know what haters are. We all probably know some haters too. Odds are, many of you out there might even have haters of your very own! I\'ll go ahead and say that 90% or more of the haters out there are the people I\'m talking about in this post. Up to 10% might have a legitimate reason for hating...maybe. For the purposes of this article, let\'s assume we\'re talking about the 90% that I\'m about to describe.
Ultimately, I have to say...I don\'t hate haters. If you think about it the way I do...you can\'t help but love them just because of their very nature. Haters are important! Just not for the reason they wish they were. On this Motivational Monday morning, I think its time to talk about the haters.
What drives a hater? What do Haters...hate? Why?
So, before we go on...you might be wondering what exactly I mean by \"hate\". What does it mean to be \"hated on\"? How does someone \"hate on\" you?
Think back to elementary school, middle school...yes even high school. The haters will make fun of you. The haters will belittle you and your achievements. The haters will try to recruit others to their side to make you feel like you\'re all alone. The haters will bully you and badmouth you. Haters will spread rumors about you. They\'ll try to make you feel like everything you\'re doing doesn\'t matter and no matter what you do, in the end you\'re just a loser wasting their time.
If you\'ve seen people getting \"hated on\", you\'ve probably wondered what that person did to \"deserve it\". If you\'re getting \"hated on\" yourself, its probably bothering you that you don\'t know why! I\'m going to make this REALLY simple:
Haters Hate Your Success
Yes. It really is that simple. Haters are bitter. Haters are jealous. Haters see in you a reflection of everything they wish they were. Haters want to be able to achieve what you have achieved. Have you lost weight recently? Your hater feels fat. Have you run a race? Your hater wishes they could run. Your hater DID run that race? You got a better time than them. I\'m sure you get the point.
I know this seems really childish and like something that belongs in grade school...but it\'s the unfortunate truth. Rather than celebrate your successes with you the haters try to wash it away and put you down. Rather than try to improve themselves and work on their shortcomings, they focus their energy on bringing. you. down.
But why?
Because the haters can\'t be bothered to do the work.
Haters are often people who suffer from things like \"The I Don\'t Feel Like It Syndrome\". Maybe The Fear Monster has them in it\'s grasp. Maybe they\'ve got a Napoleon Complex or The Scale discouraged them so badly they just can\'t bring themselves to try anymore. Maybe they\'re lost in \"America The Fat\". Or perhaps they just can\'t drum up the motivation to get it done. Whatever the reason...SOMETHING is keeping the haters from getting what they want and being happy, and it\'s everything that YOU have managed to work past to reach your successes and keep on going. That makes your haters very mad. It frustrates them. People often get angry or begin to hate what frustrates them or what they can\'t understand. So since the hater can\'t get past whatever it is stopping them...the mindset becomes toxic.
If the hater can\'t have success, neither can you!
THAT, in a nutshell, is why haters hate. If the hater can\'t be happy...if the hater can\'t lose weight...if the hater can\'t run a race, get an A+, get a girlfriend, get a promotion...neither should you. They hate seeing you get what they want. That\'s why they hate on you and try to bring you down - they\'re trying to make you quit. But this is why I love haters.
Haters let you know you\'re doing a good job
Honestly, the more hate I\'m catching...the harder my haters are hating, the better I must be doing. If they\'re hating on me that much harder then I must be making that much greater of an achievement. THAT is why I said haters are so important - haters are your success meter! Don\'t let them drag you down or discourage you - rather, let your haters be encouragement to go harder. See how much you can make the haters hate you. I\'d like to hope that eventually they\'ll either give up hating or start backing you, but it could very well be the case that they just can\'t get past whatever their own problem is...and they\'ll just keep on hating. So what. Let them hate. Just remember what it means.
By continuing to do what you\'re doing you\'re sending a message to your haters:
Your Opinion Does Not Matter.
Your continued success and your positive attitude lets the haters know that they are powerless to stop you. In the end, you should probably take pity on your haters - they wish they could do what you\'re doing but they can\'t beat their own roadblocks. They can\'t plow through like you have and get down the road to success.
Sucks to suck.
So next time someone starts hating on you or trying to bring you down...just smile at them, walk away, and know that you are what someone else wishes they could be. Don\'t let the haters get you down or stop you - let them push you and encourage you to keep achieving new heights. Don\'t be afraid to post those before & after pictures. Don\'t be afraid to talk about how you got where you are.
Don\'t be afraid to keep becoming a better you. \"Haters gonna hate\".
Let \'em. ','Haters','','inherit','closed','closed','','107-revision-v1','','','2017-01-20 16:46:25','2017-01-20 21:46:25','',107,'http://sothisisfitness.com/2017/01/107-revision-v1.html',0,'revision','',0),(787,1,'2017-01-20 16:46:25','2017-01-20 21:46:25','Once again, I thought long and hard about how to approach this topic, but the simplest way to say it is - going through a health & fitness journey alone sucks and often just doesn\'t work. For so many years I tried and failed to do it on my own. The desire was there, and I did use the word \"tried\"...
Many, maybe even most people out there just can\'t do it alone, and if you\'re one of those people...I get it. I\'m not gonna say it\'s not your fault because, frankly, I don\'t think there necessarily is anyone at fault...it\'s just freaking hard to go it alone. In the last week I have really embraced, openly, the \"group effort\". I became a BeachBody Coach and immediately set out to start a P90X Challenge Group to help people make a change, stay with it, and succeed (more on that later). Today, on Hump Day no less, I want to talk about how to get over the hump of sticking with your health & fitness decision by not having to go it alone. You might think twice about your impending solo act.
I\'ll come right out and say it - going it alone sucks. Some people out there have the drive and motivation needed to make change happen without anyone else there to push them, encourage them, and do it with them. Looking back, I was not one of them. I recognize that. I had my fiancee Megan there with me from before Day 1. When the decision was made to start...we decided it together. I tried for years to do it alone, and it never stuck. Without anyone there to help motivate me...it was so easy to just say \"nah...not today\" or \"God Almighty this is too hard...I\'m out\".
Nah, I\'m Totally Capable, I Can Do This!
Ok, that\'s great! There are people out there who can get it done on their own. People who are SO motivated...SO driven, that they could not only complete a fitness program on their own...they could climb Mt. Freaking Everest on their own. I wish I was one of those guys. I mean, I probably am NOW, but then again, NOW I\'m fit, healthy, and I enjoy this stuff. I\'m talking last August, when I was 300 lbs and hadn\'t started this whole thing yet. That guy wishes he was driven enough to do it alone. If you\'re one of those people, I encourage you to go for it and make it happen. You are the kind of person who helps motivate others towards their successes.
Why Should I Have Others?
No Easy Outs
I have found, over the course of the years, that not having someone else doing it with you and committed to it...there are a lot of easy outs. For one, nobody is there to see you quit. It\'s really easy to quit when you don\'t have anyone to answer to...nobody to witness it. It\'s like it never happened! I feel like that\'s one of the top reasons people are...OK...with giving up. It\'s not ok. You\'re only letting yourself down. It\'s so easy to fall prey to the \"I Don\'t Feel Like It\" Syndrome when you\'re on your own...easy for The Napoleon Complex to overtake you...to just plain lose motivation!
SUPPORT!
I can\'t TELL YOU how great it is to have someone there reaching milestones with you, achieving successes with you...just generally sharing in the experience. It was great to get through a workout, look at Megan 5 feet away, and high five her after we finished a workout. The look we gave each other after finishing the last workout of week 1 was of such accomplishment, relief, and joy...in that moment we knew we could do it - if you can get through the first week you can get through it all...and we had done it! Sharing that with her was great! Working with a partner I was able to lose my limits and achieve new heights I never would\'ve dreamed of before...I\'m running a half marathon in a week and a half for crying out loud!
Likewise, it\'s great to be able to share in your struggles and work through it together. We were both practically dying on the floor together during some of the more intense days during some of the programs we did...but we looked at each other, reaffirmed we could do it, and kept going. You keep going for yourself, you keep going for them...whether it\'s because you want to succeed for them or because you want to challenge them to keep up...it\'s because they\'re there. They\'re doing it too. That other person can make the difference. They can also help to shield you from outside influences too...help keep you strong. When you\'re in it with someone else, they can help defend against the Haters.
Accountability
If you\'re doing your workouts with someone else...they\'re gonna know if you didn\'t do it. Maybe because you work out together, maybe because you check in with each other...but they\'ll know. Whether they give you crap for not doing it or whether you feel guilty all on your own...having that other person can keep you honest and get you to do it on a day you\'d otherwise say screw it. Knowing that other person is tracking their progress and will be showing you their before/afters can also encourage you to work just a little bit harder throughout the course of the program instead of taking it easy on yourself. Besides...if you\'re gonna commit, why not go whole-hog?
THIS IS NOT A NEW IDEA
Working out with others is by no means a new idea...workout classes, CrossFit gyms, etc...there are countless people, groups, and organizations that use and encourage the buddy system or the group mentality. Why? Because it works. Having a community of people all in it together makes it work so much better.
What About That \"Challenge Group\" You Mentioned?
Many BeachBody Coaches out there (probably all, really) run \"Challenge Groups\". Each coach, I\'m sure, does it differently. The idea, no matter how, specifically, they do it, is that a group of people (maybe 5, 10, 20...depends on the coach) all do the same program starting on the same day. They check in on a special Facebook group (or through some other method, again, depending on the coach) and talk about their progress. People in the group will talk about their struggles and successes, share in their accomplishments and difficulties, and seek advice, guidance, and motivation from the rest of the group and their coach. The coach is usually always there to actively guide and encourage the group members and provides tools for success to make sure each individual can achieve their fitness goals. Some coaches run their group for the full duration of the program, and some run it for a month or two. The idea is to help make sure, again, that each individual has the support, encouragement, and tools necessary to achieve success.
I am running a P90X Challenge Group. My group will be pushing play for Day 1 on Monday, October 28th. I\'ll be starting to put out information and guidance for them this weekend, getting them ready and preparing them for the challenge to come. If you are interested, please don\'t hesitate to reach out to me at Darrell@SoTHISIsFitness.com, make an account on www.TeamBeachBody.com (identify me as your coach - coach id 301487 or screenname SoTHISIsFitness - I\'ll find you), or request to join the \"So Fit\" Family facebook group. You can get the program through me at www.BeachBodyCoach.com/SoTHISIsFitness . If you\'re interested, you likely need to order by Friday or Saturday in order to have it in-hand in time.
I\'m SO excited to have the opportunity to help people achieve their goals and finally attain success. This is the first program I did...it\'s what started me on the path to where I am now! It\'s great to see that it\'ll also be the first program like this for a number of people who have already committed to the Challenge Group. I\'d love to help you too! That\'s the whole point of this blog.
So why do it alone?
I\'m sure there\'s someone you know that also wants to make a change. Someone else who\'s having the same thoughts go through their head that are going through yours. Try feeling it out among those you know and see if someone wants to join you. Maybe you\'d rather go through a challenge group or online support community (like the So Fit Family) to find your encouragement and motivation. Whatever the case, know that you don\'t have to do it alone. It\'s always better together. Happy Hump Day!','It\'s Always Better Together','','inherit','closed','closed','','93-revision-v1','','','2017-01-20 16:46:25','2017-01-20 21:46:25','',93,'http://sothisisfitness.com/2017/01/93-revision-v1.html',0,'revision','',0),(788,1,'2017-01-20 16:46:46','2017-01-20 21:46:46','
So here we are. Tomorrow is the big day. Race day. I keep hearing that the Falmouth Road Race is the biggest, most popular race in New England second only to the Boston Marathon itself. All things considered, I believe it. I\'ve been preparing for this for months, and I feel like I was preparing for it before I even knew I was doing it. I\'ve logged over 140 miles training for this which, frankly, isn\'t
as much as I would\'ve liked. I suppose it was about the best i could do considering I\'ve been doing a bodybuilding program for the past 8 weeks...cardio and heavy iron aren\'t usually best friends...
Anyway - in preparation for the race I gave special attention to my playlist. Some songs were ditched and some added. This was a painstaking process and believe it or not I did \"road test\" most of the songs I was considering...kind of the only sure way to know you can run to it.
First - additions:
A couple of these are actually kind of working as Power Songs for me
135 BPM - Slipknot - Psychosocial
140 BPM - La Roux - Bulletproof (Chrispy Dubstep Mix)
145 BPM - Slipknot - Duality
148 BPM - Florida Georgia Line - Cruise
150 BPM - Five Finger Death Punch - Lift Me Up
152 BPM - Five Finger Death Punch - Under And Over It
152 BPM - Five Finger Death Punch - Back For More
Next up - cut from the team:
These songs were just really throwing off my rhythm. Overall they were too slow and I was trying to move too fast to them - ended up off-sync and with a weird stride.
108 BPM - The Ting Tings - Shut Up And Let Me Go
120 BPM - Robin Thicke - Blurred Lines (feat. T.I. and Pharrel)
120 BPM - Cobra Starship - Hot Mess
120 BPM - Karmin - Brokenhearted (R3hab Remix)
125 BPM - Rammstein - Du Hast
Last - tried and failed:
I really wanted to be able to run to these songs, but you just can\'t force it. Instead of my running playlist I\'ll have to be satisfied with having these on in the car or something. Maybe when I do a cycling playlist I can revisit these (cadence and pace is different)
120 BPM - Robin Thicke ft. T.I. - Blurred Lines (too slow of a beat, couldn\'t match the rhythm to my stride)
138 BPM - The Vines - Get Free (beat just wasn\'t quite right...almost)
150 BPM - Imagine Dragons - Radioactive (song is kinda slow and draggy. Beat would be good but its a sluggish kinda song - not energetic enough for running)
One thing is for sure - I. Am. Pumped. I feel like I\'ve trained and have gotten myself to a point where I can not only finish, but finish strong with a time I can be proud of. I\'ve run the course once for practice so I know what to expect and I\'ve re-tooled my playlist. Just think - if in one year I can do what I\'ve done...anyone can.
At this point, there\'s nothing to it but to do it. See you at the finish.','Primed And Ready - Falmouth Road Race (w/ playlist update)','','inherit','closed','closed','','119-revision-v1','','','2017-01-20 16:46:46','2017-01-20 21:46:46','',119,'http://sothisisfitness.com/2017/01/119-revision-v1.html',0,'revision','',0),(789,1,'2017-01-20 16:47:41','2017-01-20 21:47:41','I\'ve been thinking a lot lately about what moves people...what motivates us to get out there and GET IT on a daily basis? What moves us to make the lazy choices, the crazy choices...the choices PERIOD? On that note...I\'ve been moved to do something that I\'ve been kind of quiet about -
Yup - I\'m doing an obstacle race now! On November 16th, right about noon, I\'ll be doing the Spartan Sprint Time Trial at Fenway Park. Because a regular 5K wasn\'t enough...let\'s throw in some obstacles. So what gives? Why would I do something like that? Why would someone else? Why would someone even get up off the couch to run a REGULAR 5K? On this chilly Motivational Monday morning...I\'d like to answer that question to the best of my ability.
Yes, November 16th at 12:15 pm I will be running the Spartan Sprint TT at Fenway Park as a part of the Masonic Medical Research Lab\'s team - The Ruffians (that was the most badass name the Masons could come up with I guess. haha). I was pretty quiet about this because I wanted the attention to be on my big half-marathon and the fundraising campaign that went along with it (thanks again to those who donated!).
BUT! Now that it\'s done, I\'ve completed the half-marathon, and the fundraising is complete...it\'s time to focus on the newest challenge. But what exactly is a Spartan Race? It\'s an Obstacle Course Race (OCR). Ok...what is THAT?
It\'s exactly what it sounds like.
An Obstacle Course Race, such as a Tough Mudder or Spartan Race, is just that...an race on an obstacle course! There are many different ones, and many different lengths. There\'s the Tough Mudder, which is roughly a half-marathon with about 20-something obstacles, there\'s the Spartan Race, which has a few different varieties within itself, and there\'s MANY others, all sprouting up from the original popularity of Tough Mudder and Spartan. Remember in \"Achievement Unlocked - 13.1\" I mentioned every race half-marathon and up tends to give you a finisher\'s medal? So do all these obstacle races. Why? Because they\'re just as much of an accomplishment to finish as a half-marathon. Hell...some of them ARE a half-marathon!
So Let\'s Talk about the Spartan Race
Spartan Races come in a number of flavors: The Spartan Sprint (about 3+miles), Spartan Super (8+ miles), Spartan Beast (12+ miles), Spartan Ultra Beast (26+ miles), and Spartan Death Race (48 hours of ridiculous). There are also Time Trials (what I\'m doing) that seem to range in length from 1 mile to 3 miles, and other military-style races (as if a regular Spartan wasn\'t military enough).
How about the one I\'m doing? Spartan Sprint Time Trial at Fenway Park. Let me tell you how FUN this looks! Many of you probably wouldn\'t consider carrying a 60 lb sandbag up, down and across the bleachers at a ballpark \"fun\"... I wouldn\'t have either a year ago.
Which Brings Me To My Topic For Today: What Moves You?
What is it that makes you do what you do? What makes you run? What makes you bike? What makes you do P90X, INSANITY, COMBAT, etc? Why on EARTH would you run a freaking obstacle race? What Moves You?
Everyone has something different that moves them - that makes them do what they do. Some people want to make a change. Some people want to take on a challenge. Do you move in memory of someone? Because your friend is doing it? Because you\'re bored?
I want to challenge you. I want you to get out of your comfort zone. Do something different. Do something challenging. Get up off the couch and start something. If you\'re already off the couch and moving...take on a bigger challenge. Work harder. Go farther. Push yourself. Every day is valuable - it\'s up to us to take life by the horns and ride! If you get thrown off the bull, catch up, get back on, and show it who\'s the boss! I learned a valuable lesson throughout my journey - every day counts - LIVE LIFE! So, MY next challenge?
THIS sure looks like fun:
So WHY exactly would I want to get the stuffing beat out of me by Nitro and Gold from American Gladiators? Because I can. Because it\'s there. Because I want to challenge myself and push my limits. I want to see just how far I can go and prove that with time and training, anything is possible.. Don\'t listen to those clowns that tell you something is impossible. Nothing is impossible. Get out there and GET IT!','What Moves You? - Obstacle Race Time!','','inherit','closed','closed','','91-revision-v1','','','2017-01-20 16:47:41','2017-01-20 21:47:41','',91,'http://sothisisfitness.com/2017/01/91-revision-v1.html',0,'revision','',0),(790,1,'2017-01-20 16:47:41','2017-01-20 21:47:41','Finally updated the running playlist. Learned a lot in the past couple months about running, my pace, etc, and I\'ve made some changes and additions to the playlist to go along with that. Finishing that half-marathon taught me a lot, too! Read on to check out the changes, and why I made them. Check out the running playlist here!
You\'ll notice there\'s a lot of slower songs - around 130 bpm - that were added - I\'m still in the process of feeling those out on distance runs. They encourage me to keep a pace I can maintain over the course of 13 miles. I\'ll have to do a few more long runs to say whether they\'re keepers or not, but so far they\'re working for me.
ADDITIONALLY - as of right now...everything 146 BPM and faster is part of a second, separate playlist for \"sprints\" - 5K\'s, maybe 10K\'s...shorter runs with a much faster pace! Right now I don\'t have the endurance, I don\'t think, to maintain my 5K pace over much more than a 10K pace...we\'ll see what happens.
Newly added:
128 BPM - Selena Gomez - Slow Down
128 BPM - Justin Bieber ft. Nicki Minaj - Beauty & A Beat
128 BPM - Ke$ha - Warrior
128 BPM - Ke$ha - Die Young
130 BPM - Selena Gomez - Come & Get It (Dave Aude Club Remix)
130 BPM - Alexandra Stan - Mr. Saxobeat
130 BPM - Pitbull ft. Ke$ha - Timber
132 BPM - Rage Against The Machine - Sleep Now In The Fire
133 BPM - The Offspring - Hit That
140 BPM - Lady Gaga - Applause
143 BPM - The Offspring - (Can\'t Get My) Head Around You
160 BPM - Metallica - Ain\'t My Bitch
Back on the list:
139 BPM - Britney Spears - Toxic (Armand Van Helden Remix)
Cut From The List:
123 BPM - Shiny Toy Guns - Le Disko (too slow)
215 BPM - Good Charlotte - Lifestyles of The Rich And The Famous (too fast)
Again...let\'s not forget that disclaimer...just because I\'d run to it...doesn\'t necessarily mean I\'d listen to it in real life.
Check out the running playlist here! ','Playlist Update - Go The Distance','','inherit','closed','closed','','90-revision-v1','','','2017-01-20 16:47:41','2017-01-20 21:47:41','',90,'http://sothisisfitness.com/2017/01/90-revision-v1.html',0,'revision','',0),(791,1,'2017-01-20 16:47:41','2017-01-20 21:47:41','What an INCREDIBLE weekend! I\'m still kind of in shock...words just can\'t describe how elated I am. This weekend I ran the Frosty Knuckle 5K+ AND the Hyannis Half-Marathon...back to back days.
Not only did I do well in both races...but I came away with a pretty big accomplishment in the 5K+ and a MAJOR accomplishment in Half-Marathon! If I can do this...anyone can. How did I do it? And how can you? Read on, and share in the journey!
This weekend, by all accounts, was probably a really bad idea. On Saturday I ran the Frosty Knuckle 5K+...then I ran the Hyannis Half-Marathon Sunday. That in itself could\'ve been passable...if it weren\'t for a few things... you\'ll find those as you read through...
Let\'s Talk About the Frosty Knuckle 5K+!
Frosty Knuckle 5K+ was a blast! I should start by thanking my friend Natalie at Eclipx Salon for sponsoring me into this race! Eclipx Salon is her hair salon in Salisbury, MA (50 Elm St.) - the race was actually only about 8 minutes from her salon! Normally I do aim to sign sponsors that have something to do with health & fitness, but I think it\'s also great to represent local / small businesses. Please be sure to give her site a look! I\'ll be running more races for her later this year, so keep an eye out! She loved my shirt idea, by the way - \"Run Like A Beast, Look Like A Beauty\".
It was a smaller race - the \"field\" (# of participants) was only 160 people. Smaller races are different - having a smaller \"field\" can provide for a different feel. I don\'t really know how to describe it... \"intimate\" isn\'t the right word...but it isn\'t the big song and dance that something like the Falmouth Road Race is (with its 12,000+ runners) or even the Hyannis Half Marathon (with just under 3,000 runners). You get to see more of individual runners\' personalities, the groups that come having fun together, and even the event staff has more fun. Whatever word you use to describe it - I enjoyed it.
Going into this race I was still riding the high from my MIRACULOUS 2nd place overall finish in the Winter Warlock 5K (Plymouth, MA). Between that and the size of the race...I may have gone a little harder than I initially intended....whoops.
How I Set Myself Up For Trouble:
My initial plan was more or less to take it easy - I knew I had my 2nd ever half-marathon the next day, I knew what my goal was for the half...and I didn\'t want to risk screwing it up by burning myself out the day before. What ended up happening was mile splits of 7:21, 8:09 (when I realized I had to SLOW THE HELL DOWN), and 8:48 (once I hit the sand).
Oh yeah...forgot to mention...from just before the 3rd mile until pretty much the end...we were running on the beach. SAND! Good Lord...let me just tell you...this was the first time I had ever run on sand before...NOT FUN.
OK...maybe \"not fun\" isn\'t the right way to put it...
Running on sand was incredibly challenging. There\'s a reason my mile split dropped to 8:48 on the sand...its just so tough! *PRO TIP* If you\'re running on sand, do yourself a HUGE favor and run near the water, where the sand is wet and more firm. The dry sand is nearly impossible...it just moves underneath you so much - it\'s hard to get any propulsion! When you push off with your foot, usually the ground doesn\'t move and you go forward...but when the sand moves backward you get less forward movement for the effort you\'re giving. Running on the wet sand is a little better, but it still moves and dampens the effort you\'re putting out.
This is why I\'ve come to the conclusion that running on sand is EXCELLENT for training. It\'s also why I\'ve come to the conclusion that I don\'t think I want to run any more races involving sand. Haha. Unless it\'s an obstacle race - then I\'ll just consider it another obstacle.
I ended up doing pretty well all things considered. The race was a little over a 5K (3.3 miles) and I finished in 26:59, which is about 8:11 min/mile. I was pretty satisfied with that, especially considering I intentionally tried to slow myself down starting somewhere late in the 1st mile. What really caught me off-guard was when the race director Heidi started announcing age group awards...and got to the Male 19 - 29 age group...and announced me as 3rd place! My Mom (who was there) can tell you...the look on my face must\'ve been hysterical - I was NOT at ALL expecting that. The medal itself was pretty hilarious, but appropriate considering Frosty Knuckle is actually a beer (Google it).
Yeah - it\'s a bottle-opener. Hah.
The race was put on by Heat Event Management - Heidi (the Race Director) was SUPER nice and great to talk to - she said they do a LOT of trail runs, which is something I\'m looking to get into. She also mentioned that they happen in some really scenic places, which is a bonus. I definitely recommend looking into what they have to offer :) I LOVE local races. Another great thing about local races? ...sometimes they bring in LOCAL BEER! Ipswitch ale was there with a free beer for every runner :) So that was pretty great.
Quick side-note: Salisbury Beach in the winter looked like something out of a zombie apocalypse movie. Think Zombieland...its got that creepy abandoned fun-house / boardwalk thing going on...it was odd. I wish I got a picture. Maybe when I go up in March for Smuttypalooza :)
On to the Hyannis Half Marathon!
This was the big race! I\'ve been looking forward to this since before the new year! This was my 2nd half marathon ever, and I was going in with a goal. My first half - the Cape Cod Marathon Half - I had a rough idea, I was a little slower, and I was focusing on just finishing. I had a lot of hamstring and foot issues, I had I.T. Band issues, and I stopped to walk a lot as a result. In the end, I finished in 2:09:29 (goal was to break 2:15:00).
Hyannis was different. I had run more, trained more, and done long distances more. My obvious goal was to beat my old time. My REAL goal was to break 2 hours.
So I showed up in Hyannis ready to go. My timing was a little off and I ended up getting there with enough time to get my number and shirt, hit the restroom and stretch. I had planned on getting there early, but that didn\'t happen...so I had to fight off that awful \"rushed\" feeling. I managed to simmer down once I got to stretching though.
For starters...(literally)...I couldn\'t even get in the corral! It was so packed full there was just no room! I wasn\'t the only one who had to sneak in once the gun went off, though. To be fair, it was partly my own fault - I waited until about 5 minutes before gun time to even GET to the start and I refused to go farther down the chute - I was right up at the 8 min/mile flag. What can I say...I wanted to be near the start line! There\'s something about having that big neon clock at the finish at least KIND of close to your actual time...
***REAL quick - for those who don\'t know - gun time is when the starting gun goes off to when you cross the finish. Net time is from when you cross the start to when you cross the finish. In a big race, you might not cross the start right when the gun goes off - might take 30 seconds, might take 5 minutes. The big neon clock at the finish goes off of gun time...so by being close to the start line, my net and gun times are close and that big neon clock is ALMOST accurate.***
As far as the race itself - It was a nice run through Hyannis - we went close to (if not IN) downtown Hyannis, through Osterville, Craigville, and Centerville. We didn\'t quite go as far as Cotuit. It was a nice tour of Hyannis.
I\'ve learned that it\'s all relative. I approach each different distance I run with a different mindset and a different target pace. When I\'m half done with a 5K I\'m just as pooped as I am when I\'m half done with a 10K. This is almost the same with a half marathon...but it\'s a little different. It may have been because I was trying to go much faster than my first half. It may have been because I ran a race the day before. It may have been because there were hills ALL OVER the course instead of mainly concentrated along a 3 mile stretch...or it may just be because 13.1 miles is a long freaking distance. Whatever the case, this race was tougher than my first 13.1. I may not have had injuries/cramps/issues like the last time...but that opened up a new set of challenges.
What challenges? It was me, my preparation, and my mind. In general, I feel like anything over 10 miles is all mental, and today reinforced that for me. That\'s the front of my shirt right there. I wasn\'t sponsored for the Hyannis Half, so I wore my own shirt. It wasn\'t a giant logo...it was motivation. It was for me and for whoever saw it - it\'s what I believe and what I\'ve been saying all along. The front said \"NO Limits.\" and \"I Can. I WILL.\" - You can see the back up above - \"Success happens one mile at a time\". I was repeating these three little gems to myself the whole race, because they were all true. Every time I wanted to slow down...stop...take a walk-break...I DEMANDED more of myself and resolved to get to the next mile. Know what I figured out? I didn\'t really need to stop. I kept telling myself \"I Can. I WILL.\"...and I did.
I started feeling my quads after a while...I kind of want to attribute that to running the Frosty Knuckle. The Race Director DID say she\'s had people tell her how sore their quads are after that race...whoops. After a while, that led to me feeling just how much my legs really weigh. I was reminded that while I have lost a ton of weight...at 175 lbs I\'m still heavier than many runners, and picking those legs up with each step requires a lot of work. Didn\'t matter. No Limits. I powered through it. I didn\'t demand big crazy reaches out of my body...I did it one mile at a time. My calves started to feel like they wanted to cramp up on me. I didn\'t allow it. I Can. I WILL. I kept telling myself...every little bit you can run instead of walk...every little bit you can keep going...it ALL matters, and it ALL gets you closer to your goal!
At mile 11 an old friend caught up with me...my left hamstring. I realized if I tried to just blast through it my time would suffer and it could get worse, so I stopped and stretched super-fast and got back in it. I took a couple extra 10 second walk breaks because I had the time. And I kept going. Nothing was going to hold me back - I was on track for a sub-2 hour half...and I was gonna get it.
How did I know I was on-track? I had a paceband. What\'s a paceband? It\'s that thing right there! I found a site, I plugged in the time I wanted to finish in, and told it the distance I was running. It did the math and put it together into a wristband that said at what time I needed to be at each mile marker. I printed it out, cut it out, and...\"laminated\" it...with some scotch tape. For the first 8 miles I was 2 minutes ahead of target. After that I started to slow a bit, but I was on-track. I knew for a fact that I could do it. It also allowed me to make smart, informed, tactical decisions about \"walk-breaks\"...10 seconds of walking here and there helped me keep my overall pace up. I DEFINITELY recommend printing up one of these for your next race. Solid idea for sure.
So...How Did It Turn Out?!
I DID IT! THAT\'S how it turned out! MAJOR ACHIEVEMENT - I BROKE 2 HOURS! Not by much, but I did it! I came in at 1:59:40 official time. That\'s 9:49 faster than last time...almost 10 minutes off my time! I cannot BEGIN to describe how elated I am to have accomplished that! ESPECIALLY after having run that 5K+ the day before with that freakin\' sand.
The whole point of ALL of this...all these races I\'m running this year...this site...all of it...it\'s to encourage, to motivate, and to show that it can be done. I was 300 lbs at the end of 2012! I had been a big guy my whole life. And here I am running back to back races and achieving amazing things like a sub-2 hour half marathon in the process! ARE YOU KIDDING ME?! Is this real life?! I literally would\'ve laughed out loud if, back then, someone tried to tell me this would happen...
It goes back to what I said in the Lose Your Limits Challenge article - the only limits we TRULY have are the ones we set for ourselves. The human body is an amazing thing - given time and training it will do whatever you ask of it. It will change shape. It will get faster. It will endure longer. You just have to have the confidence and stamina to make those changes happen. Tell yourself exactly what I put on that shirt for me and everyone that could see it - NO Limits. I Can - I WILL. And remember - Success happens one mile/km/lap/rep/pound/day at a time.
Honestly... If I can do this, anyone can. You WILL get there. Just keep going :)','NO LIMITS. Frosty Knuckle 5K+ & Hyannis Half Marathon Recap','','inherit','closed','closed','','78-revision-v1','','','2017-01-20 16:47:41','2017-01-20 21:47:41','',78,'http://sothisisfitness.com/2017/01/78-revision-v1.html',0,'revision','',0),(793,1,'2017-01-20 16:47:42','2017-01-20 21:47:42','2013 was such a huge year for me - I learned a lot about myself, my body, and my abilities. I learned that the only limits we truly have are the ones we set for ourselves - that\'s why I threw the \"Lose Your Limits Challenge 2014\" out there. At the time, I didn\'t realize I had already taken on this challenge myself. As my 2013 running season drew to a close, I began lining up my 2014 season - that is where MY challenge lies - this upcoming year of races is jam-packed. If things continue the way they are I\'ll be running a race nearly every weekend! Lots of races are close together or back to back, and there are going to be some BIG ones later in the year. My 2014 season starts in 13 days, and I\'d like to share the first installment of that season with you today.
I\'m so fortunate to have a number of sponsors backing me for my 2014 race season! Without them, I wouldn\'t be able to run nearly as many races as I am. These first three races I want to share with you are sponsored by my very first sponsor - the one that made it possible for me to run my first half-martahon - SportClips in Falmouth.
For those of you who haven\'t been there...as the logo implies, it\'s a sports-themed haircut place meant primarily for guys. There are tv\'s literally everywhere - including posted up between chairs for you to watch tv while you get a haircut. It\'s definitely an interesting concept, and I can dig it. They also do this thing called the \"MVP\" - it\'s like a little man-spa. You should check out their site and learn a little more - if you\'re anywhere near (or on) Cape Cod, the one in Falmouth is the closest one to you - I\'m pretty sure it\'s the only one this side of Boston.
The Races
George (the owner over at SportClips) was kind enough to sponsor me for three local races. The first one is on January 5th! I bet that\'ll be a cold one (or not, if this weird New England weather keeps up!).
Cape Cod Road Runner\'s 34th Annual Winter Fun Run
This one looks like a lot of fun! The course takes you through some back-road area in Bourne / Monument Beach (just past the Bourne Bridge), with about a half-mile stretch along the beach itself. I\'m REALLY hoping it\'s not windy - that half-mile could be pretty awful. It\'s a weird length for a course - 4.87 miles. I\'ve found that most, if not all, non-standard distance courses tend to have a story behind their distance. The Falmouth Road Race began as a run from the Captain Kidd in Woods Hole to the BBC in Falmouth (hence 7.4 miles), and it looks like (in terms of having a story) this race is no different. It used to be a course along a dirt road, which began at The Weary Traveler Shrine Club (Shriners are a part of Freemasonry), but over time maintenance of the dirt road became an issue, so they chose a new course. The revised course fell just short of 5 miles, but they stuck with it.
This is a \"fun run\". What does that mean? It means there is no chip timing, and those bibs you see in the picture are basic and, it would seem, to help them jot down some overall and age group award winners. This\'ll feel the same as any other race I\'ve run - not like I\'m the leader of the pack taking home the prize for running a 15 minute 5K yet! Hah. The entry fees from this go to support the Bourne Conservation Trust - a private non-profit that acquires land in order to leave it in its natural state. Sounds good to me :).
Lovin\' L.I.F.E. 5K
This one has some special meaning for me. This was not only my first 5K, but my first RACE ever! I\'m VERY excited to run it again and see how I stack up against myself from last year. Last time I ran this race it was just a month and a half after I started running in the first place.
This race, if they keep the same course as last year, takes you through some back roads and neighborhoods in Mashpee, MA. The home stretch goes along Great Neck Road in Mashpee, and the finish line is right in the L.I.F.E. complex.
L.I.F.E. stands for Living Independently Forever. It\'s a non-profit org that provides assisted living for adults with disabilities in its condominium complex. It\'s a great group doing some great work, and I\'m happy to support them! The race is on May 4th, 2014. Should be a nice spring day, just like last year!
Falmouth Flag Day 5K
This race is still pending announcement, so it\'s tentative. I\'m PLANNING on running this one! This looks like a really fun race, and I ALMOST registered for it last year. I\'m not sure of the exact route of the course, but if photos are any indication it looks like the finish is right near the Falmouth Road Race finish - by the BBC in Falmouth Heights. If that\'s the case, I\'m sure this will be a very scenic race! This (hopefully) sunny June race will be a nice way to come down off of a half-marathon and an obstacle race...more on that soon ;)
WHY Am I Doing This?
These are just three of the 12 races I am (so far) registered for (through July), and there will be more coming. Why am I running so many races? And why would I register for races back to back? I\'m doing it to show that you can. If I can do it, anyone can. This time last year I was just beginning my fitness journey - I had just finished P90X, I was on the road to being healthy, but I never in a million years would\'ve thought I could go and run. A year and a half ago...I was still resigned to the \"fact\" that I was, and would forever be, big. Clearly, that is not the case.
Running is the most simple form of fitness. Some more...enthusiastic runners...can make it very complicated...but in its simplest form, you strap on a pair of shoes and hit the road, trail, or treadmill. That\'s it. No complicated moves, no fancy agility training, no weights, no special gear, just you and the road. There is no reason why someone can\'t get out there and be a runner. This is how I\'m losing my limits - I\'m running. I\'m running more, I\'m running faster, I\'m running farther. By the end of 2014, I want to have completed my first marathon. I want that 26.2. And I\'ll get it.
I didn\'t identify, personally, as a runner until I finished that half-marathon. I don\'t really know why...maybe I felt like I had something to prove to myself, or had to accomplish something big...who knows. I\'ve come to find, however, that it\'s very easy to figure out if you\'re a runner.
So get out there. Challenge yourself. Do something amazing. Lose your limits. I promise you, if you lose your perceptions of what you\'re capable of, if you challenge yourself, and put the time in to train...you can accomplish some mind-blowing feats. If someone had come up to me in August 2012 (when this all started) and told me that as I entered 2014 I would be training for my first marathon...I would\'ve told them to their face they were high. Now...Now I\'m hoping to be training for an Ultra-Marathon by 2015. Funny how things change.
What are YOU training for? Have you taken on the challenge?','I\'m Running. A Lot. This Is The Start.','','inherit','closed','closed','','86-revision-v1','','','2017-01-20 16:47:42','2017-01-20 21:47:42','',86,'http://sothisisfitness.com/2017/01/86-revision-v1.html',0,'revision','',0),(795,1,'2017-01-21 08:41:09','2017-01-21 13:41:09','
So here we are. Tomorrow is the big day. Race day. I keep hearing that the Falmouth Road Race is the biggest, most popular race in New England second only to the Boston Marathon itself. All things considered, I believe it. I\'ve been preparing for this for months, and I feel like I was preparing for it before I even knew I was doing it. I\'ve logged over 140 miles training for this which, frankly, isn\'t
as much as I would\'ve liked. I suppose it was about the best i could do considering I\'ve been doing a bodybuilding program for the past 8 weeks...cardio and heavy iron aren\'t usually best friends...
Anyway - in preparation for the race I gave special attention to my playlist. Some songs were ditched and some added. This was a painstaking process and believe it or not I did \"road test\" most of the songs I was considering...kind of the only sure way to know you can run to it.
First - additions:
A couple of these are actually kind of working as Power Songs for me
135 BPM - Slipknot - Psychosocial
140 BPM - La Roux - Bulletproof (Chrispy Dubstep Mix)
145 BPM - Slipknot - Duality
148 BPM - Florida Georgia Line - Cruise
150 BPM - Five Finger Death Punch - Lift Me Up
152 BPM - Five Finger Death Punch - Under And Over It
152 BPM - Five Finger Death Punch - Back For More
Next up - cut from the team:
These songs were just really throwing off my rhythm. Overall they were too slow and I was trying to move too fast to them - ended up off-sync and with a weird stride.
108 BPM - The Ting Tings - Shut Up And Let Me Go
120 BPM - Robin Thicke - Blurred Lines (feat. T.I. and Pharrel)
120 BPM - Cobra Starship - Hot Mess
120 BPM - Karmin - Brokenhearted (R3hab Remix)
125 BPM - Rammstein - Du Hast
Last - tried and failed:
I really wanted to be able to run to these songs, but you just can\'t force it. Instead of my running playlist I\'ll have to be satisfied with having these on in the car or something. Maybe when I do a cycling playlist I can revisit these (cadence and pace is different)
120 BPM - Robin Thicke ft. T.I. - Blurred Lines (too slow of a beat, couldn\'t match the rhythm to my stride)
138 BPM - The Vines - Get Free (beat just wasn\'t quite right...almost)
150 BPM - Imagine Dragons - Radioactive (song is kinda slow and draggy. Beat would be good but its a sluggish kinda song - not energetic enough for running)
One thing is for sure - I. Am. Pumped. I feel like I\'ve trained and have gotten myself to a point where I can not only finish, but finish strong with a time I can be proud of. I\'ve run the course once for practice so I know what to expect and I\'ve re-tooled my playlist. Just think - if in one year I can do what I\'ve done...anyone can.
At this point, there\'s nothing to it but to do it. See you at the finish.','Primed And Ready - Falmouth Road Race (w/ playlist update)','','inherit','closed','closed','','119-revision-v1','','','2017-01-21 08:41:09','2017-01-21 13:41:09','',119,'http://sothisisfitness.com/2017/01/119-revision-v1.html',0,'revision','',0),(1339,1,'2017-08-15 13:11:29','2017-08-15 17:11:29','','coschedule email screenshot','','inherit','open','closed','','coschedule-email-screenshot','','','2017-08-15 13:12:01','2017-08-15 17:12:01','',1274,'http://sothisisfitness.com/wp-content/uploads/2017/08/coschedule-email-screenshot.png',0,'attachment','image/png',0),(1340,1,'2017-08-15 13:19:02','2017-08-15 17:19:02','(FTC Disclosure: This post contains affiliate links - I may receive compensation. All opinions are my own, never bought or sold.)\r\nI\'m not perfect... but I know it.
\r\nI\'m well aware that sometimes my life is a mess. There\'s nothing wrong with admitting that. What\'s wrong is pretending you\'re awesome when you\'re not. Ignoring a problem does not make it go away... it makes it worse. If you need help... seek it out. THAT is exactly what I did with my blogging life. Organization, timeliness, and promotion are not always my strongest suits... and then I found CoSchedule. \r\nOrganization is the key to the universe
\r\nI\'ve said it before and I\'ll say it again - the first step in ANY successful venture... and reaching ANY goal... is a solid plan. A plan is gonna be pretty flimsy without good organizational systems and structure. Now, I don\'t talk much about the behind-the-scenes stuff that goes on with blogging, podcasting, and social media promotion... but the fact that I\'m a world-class procrastinator doesn\'t help me in the slightest. I\'m also... thrifty... to a fault... so historically when I try to implement organizational tools to help myself... I try every free route I can go. While they\'re great in theory... well... to put it lightly... those have been less than successful for me. So, finally, I caved - I looked into paid options... and came across CoSchedule.\r\n\r\nSo far, it has totally changed the game for me. I\'m still in the process of getting things situated and set up... but it\'s already made life so much easier. They\'ve got a nice little overview video that explains what they\'re about:\r\n\r\n\r\n\r\nCoSchedule from Garrett Moon on Vimeo.\r\n\r\n \r\nManaging Drafts Made Easy
\r\n![\"CoSchedule](\"http://sothisisfitness.com/wp-content/uploads/2017/08/CoSchedule_Drafts-300x160.png\")
\r\n\r\nI read something very smart... and I think it came from the blog of a friend of mine... \"you don\'t have to publish everything you write.\". That\'s some of the best advice for a blogger/writer... for a number of reasons (that I won\'t get into right now). Now... just because I\'m not publishing everything I write... doesn\'t necessarily mean it should get lost into the void once I\'m done writing it. Looking through my \"all posts\" section on WordPress... I have 32 post drafts. THIRTY TWO! Some of them are farther along than others, some are just titles... but thirty two! With CoSchedule... I can finally organize them. Tagging, color coding, and some visual organization... I can actually keep it straight! And, oh, there\'s another useful bit here to help organize things and keep it all moving forward...\r\nSpeed things up with pre-set \"profiles\"
\r\nThose of you who don\'t do this kind of thing might not realize... there\'s an awfully long, time-consuming road between thinking up an idea and having John Q. Public read a blog post or listen to a podcast. For each and every post, article, or episode there\'s a lengthy brainstorming, creation, post-production and promotion process, and honestly, it can be easy to forget something or miss a step. In the normal course of things there\'s only so much you can do to REALLY automate/fast-track that process and all those steps without everything feeling... automated and robotic.\r\n\r\nEnter \"profiles\" and \"social helpers\"\r\n\r\nI LOVE the \"profiles\" and \"social helpers\" features CoSchedule provides. \"Profiles\" allow me to set up custom task-lists I can apply to different types of posts. Got a recipe to post? A race recap? Product review? Each different type of post has a different list of things that need to be accomplished - \"profile\" act as a template, with all the tasks I need to accomplish for each different type of post right there. Profiles allows me to specify what needs to happen, and at what point in the production process, ensuring I don\'t move on to the next step without accomplishing everything that needs doing. \"Social helpers\" come into play when the production work is done, the piece is published, and it\'s time to promote.\r\n![\"CoSchedule](\"http://sothisisfitness.com/wp-content/uploads/2017/08/CoSchedule_Social-Campaign-300x160.png\")
Social campaigns all in one place
\r\nOne of the most challenging, scattered, and disorganized parts of blogging and podcasting (for me at least) is the social media side of things. Each different platform (Facebook, IG, Pinterest, etc) all exist in their own little world. You\'ve got to individually visit each one, create your posts, ensure image size is correct, format them correctly, remember your hashtags or @ tags or links or what have you. If you want to schedule out posts, well, most platforms you need 3rd party help to do it, and not every 3rd party scheduling tool works for every social platform (especially not the free 3rd party tools.\r\nAnd then there\'s CoSchedule.
\r\n![\"CoSchedule](\"http://sothisisfitness.com/wp-content/uploads/2017/08/CoSchedule_Wordpress-Edit-Post-300x162.png\")
Everything is right there. Nice and easy, readily accessible, and easy to manage. CoSchedule is so well-connected and integrated with each social platform, particularly Facebook and Instagram, that I can tag people, pages, and profiles right from within the social campaign editor - YES, no doubling back into the Facebook or Instagram apps to tag people or delete hashtags that carried over and I didn\'t need. There\'s also a handy \"preview\" function, where you can actually see what the final post will look like on each social network before you finish and schedule it to post!\r\nCoSchedule even has a WordPress plugin!
\r\nIt\'s literally built right into my blog/website - beneath each blog post is the social campaign function. I get to see a nice pretty timeline of the social posts for every blog post I create. I can even template out how, where, and when those posts will go with the \"profiles\" feature. Oh - and those \"social helpers\"? You can basically create shortcuts for things you typically include in a social post, like a set of hashtags, a sponsor credit, an FTC disclosure, or anything else you can think of. Instead of having to type the whole thing out each time, you simply pre-program it - when it\'s time to post, you simply type something like {FTCDisclosure}, {healthyeating}, or {thanksponsors}. You can even include those as a part of the \"profile\" so based on your blog post type... it\'s already there. They\'ve just... made it so... easy!\r\n![\"coschedule](\"http://sothisisfitness.com/wp-content/uploads/2017/08/coschedule-email-screenshot-286x300.png\")
Weekly recaps right in your email
\r\nAfter all that work on blog posts, podcast episodes, social campaigns and more... it\'d be nice to have an easy way to keep track of everything you\'ve done... right? Well, it would appear CoSchedule gives you exactly that - and in a nice, neat little package too. I\'ll admit, when I looked through the available features on CoSchedule\'s website... I more or less \"read the headlines\" - I didn\'t notice they provided weekly e-mail recaps of your activity.\r\nIt\'s more than just a recap.
\r\nNot only do I get a recap of the blog posts and social \"campaigns\" I\'ve published throughout the week... I get updated engagement numbers as well! It\'s pretty handy for an at-a-glance look at how my posts are doing. This insight gives me an idea of where to take a closer look... to really figure out what people are responding to. It\'s crucial to know where to look so I can create more of what people want to see, hear, and read... and less of what they don\'t. This is, after all, both an outlet for me and a resource for others... so it\'s gotta be useful for BOTH of us, right?\r\nThis is a game-changer.
\r\nAs cheesy as it sounds, CoSchedule has totally turned my blogging & podcasting game on its head - for the better. I\'m so happy I took the leap and gave it a shot. This stuff is hard enough... every tool we can get our hands on to make it a little easier... well, it makes a difference! If you\'re a blogger (or podcaster) and you feel like you could use a hand... Give CoSchedule a shot! Follow this link and start your free trial now :)','Getting my (blog) life together with CoSchedule','','inherit','closed','closed','','1274-revision-v1','','','2017-08-15 13:19:02','2017-08-15 17:19:02','',1274,'http://sothisisfitness.com/2017/08/1274-revision-v1.html',0,'revision','',0),(1296,1,'2017-08-02 11:08:00','2017-08-02 15:08:00','','CoSchedule Calendar','','inherit','open','closed','','coschedule_calendar','','','2017-08-02 11:08:57','2017-08-02 15:08:57','',1274,'http://sothisisfitness.com/wp-content/uploads/2017/08/CoSchedule_Calendar.png',0,'attachment','image/png',0),(1297,1,'2017-08-02 11:08:07','2017-08-02 15:08:07','','CoSchedule Dashboard','','inherit','open','closed','','coschedule_dashboard','','','2017-08-02 11:09:04','2017-08-02 15:09:04','',1274,'http://sothisisfitness.com/wp-content/uploads/2017/08/CoSchedule_Dashboard.png',0,'attachment','image/png',0),(1298,1,'2017-08-02 11:08:12','2017-08-02 15:08:12','','CoSchedule Drafts','','inherit','open','closed','','coschedule_drafts','','','2017-08-02 11:09:12','2017-08-02 15:09:12','',1274,'http://sothisisfitness.com/wp-content/uploads/2017/08/CoSchedule_Drafts.png',0,'attachment','image/png',0),(1299,1,'2017-08-02 11:08:20','2017-08-02 15:08:20','','CoSchedule Social Campaign','','inherit','open','closed','','coschedule_social-campaign','','','2017-08-02 11:09:26','2017-08-02 15:09:26','',1274,'http://sothisisfitness.com/wp-content/uploads/2017/08/CoSchedule_Social-Campaign.png',0,'attachment','image/png',0),(1300,1,'2017-08-02 11:08:25','2017-08-02 15:08:25','','CoSchedule Wordpress Calendar','','inherit','open','closed','','coschedule_wordpress-calendar','','','2017-08-02 11:09:37','2017-08-02 15:09:37','',1274,'http://sothisisfitness.com/wp-content/uploads/2017/08/CoSchedule_Wordpress-Calendar.png',0,'attachment','image/png',0),(1301,1,'2017-08-02 11:08:31','2017-08-02 15:08:31','','CoSchedule Wordpress Edit Post','','inherit','open','closed','','coschedule_wordpress-edit-post','','','2017-08-02 11:09:49','2017-08-02 15:09:49','',1274,'http://sothisisfitness.com/wp-content/uploads/2017/08/CoSchedule_Wordpress-Edit-Post.png',0,'attachment','image/png',0),(1302,1,'2017-08-02 11:08:37','2017-08-02 15:08:37','','coschedule logo','','inherit','open','closed','','cos-logo-orange','','','2017-08-02 11:10:05','2017-08-02 15:10:05','',1274,'http://sothisisfitness.com/wp-content/uploads/2017/08/cos-logo-orange.png',0,'attachment','image/png',0),(1303,1,'2017-08-02 11:11:43','2017-08-02 15:11:43','','coschedule logo','','inherit','open','closed','','coschedule-logo','','','2017-08-02 11:11:54','2017-08-02 15:11:54','',1274,'http://sothisisfitness.com/wp-content/uploads/2017/08/coschedule-logo.png',0,'attachment','image/png',0),(1341,1,'2017-08-15 13:20:04','2017-08-15 17:20:04','(FTC Disclosure: This post contains affiliate links - I may receive compensation. All opinions are my own, never bought or sold.)\r\nI\'m not perfect... but I know it.
\r\nI\'m well aware that sometimes my life is a mess. There\'s nothing wrong with admitting that. What\'s wrong is pretending you\'re awesome when you\'re not. Ignoring a problem does not make it go away... it makes it worse. If you need help... seek it out. THAT is exactly what I did with my blogging life. Organization, timeliness, and promotion are not always my strongest suits... and then I found CoSchedule. \r\nOrganization is the key to the universe
\r\nI\'ve said it before and I\'ll say it again - the first step in ANY successful venture... and reaching ANY goal... is a solid plan. A plan is gonna be pretty flimsy without good organizational systems and structure. Now, I don\'t talk much about the behind-the-scenes stuff that goes on with blogging, podcasting, and social media promotion... but the fact that I\'m a world-class procrastinator doesn\'t help me in the slightest. I\'m also... thrifty... to a fault... so historically when I try to implement organizational tools to help myself... I try every free route I can go. While they\'re great in theory... well... to put it lightly... those have been less than successful for me. So, finally, I caved - I looked into paid options... and came across CoSchedule.\r\n\r\nSo far, it has totally changed the game for me. I\'m still in the process of getting things situated and set up... but it\'s already made life so much easier. They\'ve got a nice little overview video that explains what they\'re about:\r\n\r\n\r\n\r\nCoSchedule from Garrett Moon on Vimeo.\r\n\r\n \r\nManaging Drafts Made Easy
\r\n\r\n\r\nI read something very smart... and I think it came from the blog of a friend of mine... \"you don\'t have to publish everything you write.\". That\'s some of the best advice for a blogger/writer... for a number of reasons (that I won\'t get into right now). Now... just because I\'m not publishing everything I write... doesn\'t necessarily mean it should get lost into the void once I\'m done writing it. Looking through my \"all posts\" section on WordPress... I have 32 post drafts. THIRTY TWO! Some of them are farther along than others, some are just titles... but thirty two! With CoSchedule... I can finally organize them. Tagging, color coding, and some visual organization... I can actually keep it straight! And, oh, there\'s another useful bit here to help organize things and keep it all moving forward...\r\nSpeed things up with pre-set \"profiles\"
\r\nThose of you who don\'t do this kind of thing might not realize... there\'s an awfully long, time-consuming road between thinking up an idea and having John Q. Public read a blog post or listen to a podcast. For each and every post, article, or episode there\'s a lengthy brainstorming, creation, post-production and promotion process, and honestly, it can be easy to forget something or miss a step. In the normal course of things there\'s only so much you can do to REALLY automate/fast-track that process and all those steps without everything feeling... automated and robotic.\r\n\r\nEnter \"profiles\" and \"social helpers\"\r\n\r\nI LOVE the \"profiles\" and \"social helpers\" features CoSchedule provides. \"Profiles\" allow me to set up custom task-lists I can apply to different types of posts. Got a recipe to post? A race recap? Product review? Each different type of post has a different list of things that need to be accomplished - \"profile\" act as a template, with all the tasks I need to accomplish for each different type of post right there. Profiles allows me to specify what needs to happen, and at what point in the production process, ensuring I don\'t move on to the next step without accomplishing everything that needs doing. \"Social helpers\" come into play when the production work is done, the piece is published, and it\'s time to promote.\r\nSocial campaigns all in one place
\r\nOne of the most challenging, scattered, and disorganized parts of blogging and podcasting (for me at least) is the social media side of things. Each different platform (Facebook, IG, Pinterest, etc) all exist in their own little world. You\'ve got to individually visit each one, create your posts, ensure image size is correct, format them correctly, remember your hashtags or @ tags or links or what have you. If you want to schedule out posts, well, most platforms you need 3rd party help to do it, and not every 3rd party scheduling tool works for every social platform (especially not the free 3rd party tools.\r\nAnd then there\'s CoSchedule.
\r\nEverything is right there. Nice and easy, readily accessible, and easy to manage. CoSchedule is so well-connected and integrated with each social platform, particularly Facebook and Instagram, that I can tag people, pages, and profiles right from within the social campaign editor - YES, no doubling back into the Facebook or Instagram apps to tag people or delete hashtags that carried over and I didn\'t need. There\'s also a handy \"preview\" function, where you can actually see what the final post will look like on each social network before you finish and schedule it to post!\r\nCoSchedule even has a WordPress plugin!
\r\nIt\'s literally built right into my blog/website - beneath each blog post is the social campaign function. I get to see a nice pretty timeline of the social posts for every blog post I create. I can even template out how, where, and when those posts will go with the \"profiles\" feature. Oh - and those \"social helpers\"? You can basically create shortcuts for things you typically include in a social post, like a set of hashtags, a sponsor credit, an FTC disclosure, or anything else you can think of. Instead of having to type the whole thing out each time, you simply pre-program it - when it\'s time to post, you simply type something like {FTCDisclosure}, {healthyeating}, or {thanksponsors}. You can even include those as a part of the \"profile\" so based on your blog post type... it\'s already there. They\'ve just... made it so... easy!\r\nWeekly recaps right in your email
\r\nAfter all that work on blog posts, podcast episodes, social campaigns and more... it\'d be nice to have an easy way to keep track of everything you\'ve done... right? Well, it would appear CoSchedule gives you exactly that - and in a nice, neat little package too. I\'ll admit, when I looked through the available features on CoSchedule\'s website... I more or less \"read the headlines\" - I didn\'t notice they provided weekly e-mail recaps of your activity.\r\nIt\'s more than just a recap.
\r\nNot only do I get a recap of the blog posts and social \"campaigns\" I\'ve published throughout the week... I get updated engagement numbers as well! It\'s pretty handy for an at-a-glance look at how my posts are doing. This insight gives me an idea of where to take a closer look... to really figure out what people are responding to. It\'s crucial to know where to look so I can create more of what people want to see, hear, and read... and less of what they don\'t. This is, after all, both an outlet for me and a resource for others... so it\'s gotta be useful for BOTH of us, right?\r\nThis is a game-changer.
\r\nAs cheesy as it sounds, CoSchedule has totally turned my blogging & podcasting game on its head - for the better. I\'m so happy I took the leap and gave it a shot. This stuff is hard enough... every tool we can get our hands on to make it a little easier... well, it makes a difference! If you\'re a blogger (or podcaster) and you feel like you could use a hand... Give CoSchedule a shot! Follow this link and start your free trial now :)','Getting my (blog) life together with CoSchedule','','inherit','closed','closed','','1274-revision-v1','','','2017-08-15 13:20:04','2017-08-15 17:20:04','',1274,'http://sothisisfitness.com/2017/08/1274-revision-v1.html',0,'revision','',0),(797,1,'2017-01-21 08:41:39','2017-01-21 13:41:39','Not sure if you\'ve noticed, but there\'s a serious problem in this country. I\'m not sitting here trying to lecture people about the \"obesity\" epidemic, or spit out some figures and statistics at anyone. I\'m talking about what I see in the world around me each day. What am I talking about?
img from medicaldaily.com
We, as a nation, are fat. And for the most part, it doesn\'t really seem to bother us. Not as long as the line at McD\'s isn\'t too long.
The problem is - we want what we want when we want it. When do we want it? Now. What do we want? What we like. Don\'t worry, we know what we like...
Everything we\'re told to like.
Sugary, salty, fatty, sweet and designed to taste so good we just. want. more. What foods do you see advertised on TV? What delicious delicacies are you told are so good, so irresistible, you simply HAVE to go out and get it right now? Everything bad for you. Fast food burgers and fries, ding dings and hoo hoos, little snack cakes, drive-in hot dogs and potato puffs you don\'t even have to get out of your car for brought to you by people who can roll to you (because why should they be bothered to walk if you aren\'t?) and cheese poofs that look bold and daring because the cheetah eating them is a jerk. All these awful foods are glorified and celebrated as something we are privileged to be able to have. But that\'s just ONE part of the problem...
IN MODERATION, and I mean, like, as a once-in-a-while treat...I suppose it could be possible that your health and energy level wouldn\'t suffer too much from all this stuff. Problem is we don\'t seem to understand the concept of moderation. I find that many people just aren\'t taught limits. Our bodies will tell us when we\'re full, when we are satisfied...when we are sufficiently nourished. When I was little, I was told to finish my plate before I was allowed to have dessert. \"Eat your food, there\'s starving kids in Othercountria\". That\'s great, stick it in a box and mail it to them...little-kid-me is full! And that is the instant we are taught to ignore anything resembling a signal from our body. We also don\'t eat slowly...we just inhale this stuff. People eat all this awful \"food\" so fast that it doesn\'t even register with their body that it\'s in there, so we miss the signals our body is still trying to send us.
And this is a behavior that we celebrate!
How many food-eating contests do you see? Food \"challenges\"? That famous American hot dog eating contest on July 4th? Where like 10 people line up on a nationally televised stage and try to shove 50+ hot dogs down their food-hole in the fastest manner possible? Seriously? It\'s disgusting to watch! I used to LOVE \"Man vs. Food\"...I thought it was awesome. Then over time I noticed the guy on the show seemed to be getting kind of fat. Like visibly, noticeably fat. Pretty soon after that there was a new show called \"Man vs. Food Nation\" where he wasn\'t the one eating, it was other people! Imagine that.
Speaking of portion size - I was talking with a co-worker the other day and I mentioned that I really liked the bbq chicken pizza at such-and-such restaurant - it was REALLY good and very well-done. They replied \"Oh, I don\'t like such-and-such restaurant...their portions are so small!\". Really? Their portions are actually a pretty good size...it\'s just not the overflowing platter of nom that we\'re taught to expect. What a shame that\'s the expectation...the food at such-and-such is actually really good and not the typical get-fat-and-blow-up fare you get at most big chains.
And y\'know what makes this awful food and lack of moderation even worse?
It\'s all so cheap you can feed the wife and kids too!
Ten dollars feeds the WHOLE family from the dollar menu! Got a powerful appetite all on your own? Get a big box of heart-stopping tasty for just $5! Want to make sure you REALLY fill up? There are plenty of buffets to choose from, some as cheap as 4.99 for endless everything!
Appetite Stimulus Plan? Are you kidding me?
This has got to be one of the top reasons, as far as I\'m concerned, that we as a nation are so fat - it\'s so damn cheap! I know as a recent college grad I have been broke since I was \"on my own\" in college. What happened when I got hungry? I\'d find something cheap! But boy was I HUNGRY! Well, I was taught to make sure I got my fill...Easy beans! 4 bucks at Taco Bell and I was stuffed for the night. Then again, that 4 bucks\' worth of food was probably more fat and calories than I should\'ve taken in for the whole day.
Another problem with all this cheap food we stuff ourselves with is...it\'s cheap! Not just price-wise, but quality-wise too. Next time you go grocery shopping look at the ground beef. Notice that the higher the fat content (and lower the quality) the less expensive it is. The health food section, \"natural\" section...whatever they call it... is often much more expensive than the rest of the store - prohibitively expensive for many people. The average American can do a pretty good job eating relatively healthy, but the average American is also pretty decent at stretching a buck - so the cheap stuff makes it into the cart.
But if you\'re feeding the family with this...that means the kids are eating it too.
img from the-menace-of-obesity.com
This is one of my biggest problems with this WHOLE thing...we\'re teaching our kids that not only is eating to excess ok, but its the norm. Some of you may know, I work in a pretty big restaurant chain (over 100 locations)...and I\'m in a tourist town, so LOTS of people come in. I can\'t tell you how many round children I see walk in the door. ROUND! I can\'t understand how, as a parent, some people can allow their child to eat so much that they become so fat they\'re round. Kids can\'t get their hands on that amount of food on their own, it\'s being provided to them. I don\'t even know what else to say...it\'s just irresponsible to feed your kids that kind of food that often and that much that they blow up. And this isn\'t a nutrition thing...but most of these kids aren\'t encouraged to go out and play all that much...many of these kids are the same ones who sit at one of my tables with their eyes glued to and hands surgically attached to a GameBoy or smartphone playing games. Not the best way to burn off the 3000 calories your kid ate today.
No. You\'re not. You\'re bored. Put down the burrito!
I guess where I\'m going with all this is - we need to SERIOUSLY re-examine how we as a nation behave when it comes to food. Fast food, snack food and deep-fat are so ingrained in our culture that it\'d take a pretty big paradigm shift to get truly healthy. This whole problem, coupled with the \"I don\'t feel like it syndrome\" is why we\'re in such a bad situation right now. However, if we take baby steps, follow good nutrition guidelines like I\'ve talked about before, and embrace healthy-eating movements we can start going in the right direction.
I implore you - start at home, with yourself and your kids. Be conscious of the foods you\'re putting in your mouth and putting on a plate for your kids. Make sure not too much of your food is coming from a greasy bag or box handed to you through your car window. Listen to your body - it will tell you when you\'re done. We eat for nourishment and to enjoy the taste, not because we\'re bored. Teach your kids healthy habits and the right foods to eat. They\'re learning from YOU - so make sure you\'re careful about what you\'re showing them.
We, as a nation, don\'t have to be fat. But it starts at home. With you.
','America The Fat','','inherit','closed','closed','','116-revision-v1','','','2017-01-21 08:41:39','2017-01-21 13:41:39','',116,'http://sothisisfitness.com/2017/01/116-revision-v1.html',0,'revision','',0),(798,1,'2017-01-21 08:41:39','2017-01-21 13:41:39','2014 is going to be a huge year - If things go the way I\'m hoping for I\'ll not only be running a race almost every weekend...but I\'ll be running a half-marathon a month and my first marathon or Spartan Beast by the fall! Maybe both.
I\'m going to push myself, I\'m going to find the ceiling and SMASH through it...
and I want YOU to join me.
I\'m calling it the \"Lose Your Limits\" Challenge 2014. The idea is simple, the challenge is not.
\"Lose Your Limits\"?
Like I said - The idea is simple: most of us think we have a pretty good idea of what our limits are. We know what we\'re capable of, and we know what probably isn\'t a good idea. We\'re also SURE of what we simply can\'t do. Running? No way. I\'m not a runner. I can\'t go out there and do that. Obstacle race? Are you kidding me? Marathon?! Are you high?!
I thought I knew what time it was. I was a big guy. I was always gonna be a big guy. That\'s just how it was. I just needed to not be a huge guy. There was no way I would ever be under 200 lbs...I couldn\'t do that even at the PEAK of my physical fitness in high school. No way it was ever gonna change.
Then Megan and I did P90X. That was August 2012. Mid-June 2013 I broke 200 lbs.
I was not a runner. I was not an athlete. I was not gonna go out there and run. Just because I could do P90X and INSANITY didn\'t mean I could actually get out on pavement and go. That was a whole \'nother animal entirely.
But Megan and I went out for a run. That was late-March 2013. May 2013 I finished my first 5K. Late-October 2013 I finished my first half-marathon.
Starting to catch on to the trend? The first time I challenged myself was August 2012. Nothing has been the same since then.
I got out of my bubble. I left my comfort zone in the dust. I made time to make it work. I pledged to myself and to those I love that I would make a change. And I DID. I changed my life.
I want you to join me for the next step of the journey.
What do I want you to do, exactly? I want you to take the pledge to lose your limits by challenging yourself. If there\'s anything I\'ve learned in the last 16 months its this: the only limits we truly have are the ones we set for ourselves. I\'ve said it before and I\'ll say it until I\'m blue in the face - Given time and training, anything is possible. What do you think you can\'t do? What\'s outside your comfort zone? Do you think you can\'t contort yourself into some kind of human pretzel (which would mean yoga is out of the question)? Do you think there\'s no way you have the stamina, endurance, or just plain ability to go and run any kind of distance (however short)? Do you think you\'re the most wimpy weakling on the planet and the idea of lifting weights is laughable? Do you think there\'s just no time to get it done? Don\'t have anywhere you can work out?
See where I\'m going with this?
If it\'s something you \"don\'t do\", \"won\'t do\" or \"can\'t do\"...guess what? Go DO IT. It doesn\'t have to be a physical barrier - notice how \"no time\" and \"don\'t have anywhere\" were in there? Lots of people have a barrier like that in their way - they think they don\'t have time or anywhere to do it. They\'re just as wrong as the guy or girl who thinks they can\'t run a mile.
If I can do it, anyone can do it. Seriously - see this guy? These two are the same guy.
Hard to believe, I know. Amazing what happens when you get out of your own way, huh?
THIS ISN\'T JUST FOR NEWBIES! Do you already work out? Already run races? Do Crossfit? What\'s the next big step that you haven\'t done yet? The next race you don\'t think you can handle? Do you lift/Crossfit and don\'t think you can run to save your life? Bingo.
What am I doing, you ask?
So far I have 13 races lined up through July, including a few half-marathons and an obstacle race. I am planning on adding many more, and by fall my goal is to participate in and finish my first marathon or Spartan Beast / Tough Mudder. More on all those races coming VERY soon. First race is January 5th! BRRRR! Check out the race calendar tab to the right for all my races (click \"find more\" to see them all!) - maybe come run a race with me! (if you DO want to, reach out! Comment, shout out on Facebook, use the contact form below, or email me at Darrell@SoTHISIsFitness.com.
So How Do You Take The Pledge?
Simple: Go to the Facebook Page here. \"Like\" the page, and follow the instructions. Make the commitment.
Don\'t have Facebook? \"Follow\" the blog (via email or RSS - instructions below) and comment below telling us all that you\'re gonna do it! You can even tell us what limit you\'re gonna lose!
You Can Do This.
If you make the commitment, take the pledge, and set your mind to it - you can absolutely CRUSH this challenge! There are lots of articles already on this blog to help you - check out the below articles for a good start in the right direction:
\"So THIS Is Nutrition\" - Nutrition Basics
\"Making It Work - Time Management\" - Helps you figure out how to make it all work
\"It\'s Always Better Together\" - Thoughts on doing all this with a partner / buddy
\"Race Beginner Do\'s and Don\'ts\" - Self-explanatory
The Original \"Lose Your Limits\" Article that gave me the idea for this challenge
How to deal with Haters
Also, look at pretty much anything in the July 2013 part of the archive
There will be many more articles, product reviews, updates and (hopefully) giveaways / contests to help you along the way in your challenge. I encourage you to follow this blog via e-mail (enter yours right above the run calendar box) or via RSS (click the orange RSS feed tab on the left of the page) to make sure you get all the updates!
No excuses. It\'s time to get out of your own way, lose your limits, and change your life.
Will you take the pledge and accept the challenge? Leave a comment and let us know!','\"Lose Your Limits\" Challenge 2014','','inherit','closed','closed','','87-revision-v1','','','2017-01-21 08:41:39','2017-01-21 13:41:39','',87,'http://sothisisfitness.com/2017/01/87-revision-v1.html',0,'revision','',0),(799,1,'2017-01-21 08:42:28','2017-01-21 13:42:28','\"I can\'t believe I just did that!\"
This past Sunday I ran the YuKanRun.com Fool\'s Dual Challenge. It was a 5K at 8 AM and a half-marathon at 9 AM. A combined 16.2 miles. It is the farthest I have ever run in one morning, and my greatest challenge to date. I was exhausted. I was sore. I was hungry as all hell...but I did it. Not only did I do it, but...well...I guess you\'ll have to keep reading to find out ;)
All I can say is...WHAT A DAY! I still can\'t believe I did that, and everyone I\'ve told so far looked at me like I was a nutball. For those of you who read my pre-race article about the Dual, you know what I\'m talking about. For those who didn\'t catch that, let me give you a brief breakdown:
The YuKanRun.com Fool\'s Dual Challenge was a dual race put on by a race company called...you guessed it...YuKanRun.com. Their \"thing\" seems to be, well, making people run a LOT in one morning. \"Oh, you just finished a 5K? Go ahead and run a half-marathon!\" \"Oh, you had a nice mile run, you say? Go do a 5K, then grab a drink and run a half...then we\'ll talk!\"
The race director, Craig, is a very nice guy - I went back and forth with him via email a bit. I have to say, he and his team put together a very good race! Well-organized, well-run, and FUN!
So, what\'s the deal? How did this work?
Basically, it was dual races...and that was the challenge. At 8 am the 5K began. See that neon yellow person on the runners\' right of the starting line? That\'s me. Go ahead, zoom in. I finished in 25:21. I then had about a half hour to relax, stretch, lose layers, refuel...do whatever I needed to do to get ready for the half-marathon. At 9 am, the gun went off and the half-marathon started. There\'s your dual race, and there\'s the challenge.
I was worried about the 5K, not the half-marathon.
I said this in my pre-race article, but I\'ll say it again - The 13.1 was not my big concern - it was the 5K! When I go into a race, I go in with a certain mindset, approach, and set of expectations for my performance based on the race distance. A 5K is a VERY different mindset and approach than a half-marathon! I usually run out of gas and \"leave it all on the pavement\" when I run a race, no matter the distance...so having a half-marathon to deal with a half-hour after finishing a 5K... that was MY challenge. I had to make sure I paced myself and didn\'t go balls-to-the-wall in the 5K. A minute or minute and a half on my 5K time meant a lot more physical exertion, and could be the difference between great success and wild failure in the half-marathon. I had to pace myself. I had to try very hard to monitor my speed and keep myself under control. It was tough, but I had to remind myself over and over...today is not a PR day, today is about finishing.
With that mantra in mind, I ran two successful races, ran the farthest distance I\'ve done in one morning, and achieved a big accomplishment! More on that in a minute ;)
So, again...in my pre-race article I talked about the courses for the races. The 5K was, indeed a loop. On our approach driving to the race, we went up this gnarly hair-pin twisty steep hill, and Megan goes \"good thing you don\'t have to run on this road! It\'d already be blocked off.\"...guess what? I had to run down it. Thanks, babe. hah.It was a nice course though - classic rural New England, and not too bad difficulty-wise. The half-marathon course was just as advertised - a 6.5 mile out-and-back with a nice little loop for a turnaround. The elevation chart provided was also accurate...but I didn\'t realize exactly what it meant...more on that later.
Let\'s talk about the experience.
To be honest, I don\'t remember much of the 5K run. It was such a big morning and there was so much going on...it\'s all a blur. As we were leaving after the races, Megan pointed out \"race\" signs that had designated the course for runners, and I completely had no recollection of running on those roads! Weird. I remember pacing myself. I remember making a point to not go too hard, but still run a strong, respectable pace. I remember crossing the finish, seeing my time...and being a bit disappointed...but I knew it had to be done to achieve overall success. It\'s just all so BLURRY!
In contrast, I remember the half-marathon vividly. The picture to the left is right after the starting line - for some reason Runkeeper started before I actually began the race, so when I tried to \"start\" it when the gun was about to go off...it was already running! I had to scramble to stop, delete, and restart it, so for about the first .1 miles I was trying to start up my run. Once I got that taken care of, however, things went well. I remembered \"today is not a PR day\", and that thought carried me through and helped me not over-exert myself. Another thought flying through my head was one word - Endure. That was particularly poignant given I was running 16.2 miles total. And, of course, the shirt...It was the same shirt from the Hyannis Half - \"NO Limits - I Can, I Will\".
This race was all hills and headwinds! I guess it didn\'t really click in my head when I looked at the elevation chart...I\'m so used to running on Cape Cod that I was NOT mentally prepared for the hills I encountered! Thanks to Insanity: The Asylum...I knew how to handle it though! Haha...lean forward and do high-knees! Those headwinds...I have never experienced anything like that! It takes so much more effort to run against that! I managed, though. Every once in a while I had to refocus, recenter, and renew my efforts. I also had to occasionally fix my form - pull my elbows in towards my body, stop doing the loopy-leg dance...just generally tighten it up. I didn\'t run with a pace band this time (like I did for Hyannis) because, as I said...it was NOT a PR day...so I had to monitor my pace the \"old-fashioned\" way.
I had no urge to go to the water stops along the first half of the race - I had my own hydration source, and I\'d hydrate on my terms, when I was ready. I managed my water pretty well, but I did top off towards the end (people at the water tables were VERY nice). They also gave out energy gels along the course! I got a Gu Salted Caramel on the way out and a Clif Shot citrus on the way back! Hey, that\'s two less of my own I had to use, so I\'m not complaining :).
I got a little bit of a surprise when I got to around the 6-mile mark...I saw the \"Entering Rockport\" sign! Again, this was just me being oblivious to the world and it not \"clicking\" when I looked at the map of the course...but I distinctly remember thinking to myself \"we\'re seriously running all the FREAKING way to Rockport and back?!\" Yes, Darrell...pay attention next time. The scenery WAS nice though - classic rural New England the whole way.
The last half of the half-marathon was tough. Once I passed the turnaround (which was a nice little loop of road, not a hairpin turnaround) I started talking to myself in restaurant terms... \"7 miles...10.1 all day\" - literally just how it sounds - I had 7 miles down, and had run 10.1 all day (thanks to the 5K). I kept saying that each mile to remind myself to stay strong, run hard, and realize just how far I had actually gone...and how far I will have gone once I finish. To think...the accomplishment I was about to make by not only running two miles farther than I ever have...but to do it strong...something I failed to do on New Year\'s Eve Day when I ran 14 on a whim. Damnit...I prepared for this, and I was gonna SMASH IT! Once I got to the 10 mile mark...I knew I had a real opportunity to come in at about 2 hours - if I could keep it strong I might even meet or beat my sub-2 hour PR from the Hyannis Half! I just had to achieve 9 minute miles... Then the last two miles happened.
The last two miles were especially tough.
At that point...I had gone 14 miles in total. My body was tired. I was mentally tired. My little mental boosts of \"you DON\'T need to stop, you\'ve GOT this\" were starting to wear thin. The people cheering along the race course began to be very important. Seeing others chugging along also became important to me - usually I tune everything out and run my own race, but I had to know, at that point, that others were struggling and fighting along with me. I saw others taking walk breaks just like I was. I saw people who I passed earlier pass me. I passed some who had flown by me earlier...it was just one big fight to the finish.
The last mile was the worst.
At just past the 12 mile marker for the half (15.1 overall) I started really feeling it in my right hamstring and left calf. My muscles were starting to let me know just how hard I had worked that morning. With about .6 to go, I think, my left calf cramped. Just once. Just to say hi. Just to challenge me. I had to stop, stretch my calves, and hit the pavement again. I refused to be beaten this close to the end. I had worked WAY too hard to nuke my time and limp over the finish. I did everything I knew to keep a calf cramp from happening...and kept on chugging. My left calf and the bottom of my right hamstring threatened to cramp for the entirety of that last half-mile...but I kept going. I could SEE the finish, and it was gonna feel good.
And it did.
I finished the half-marathon in 2:01:55!
Considering all the hills and headwinds I had to deal with, I\'m pretty happy about that! Oh, and there\'s that whole \"ran a 5K first\" thing too. I was thrilled! After finishing, I literally said out loud \"I can\'t believe I just did that!\" I then proceeded to stretch and eat A TON...I was so sore...but I could actually function! I was a wreck after the Hyannis Half...I was pooped, I was discombobulated and couldn\'t think, I was sore, and my legs almost didn\'t wanna work. After this...I felt pretty good actually.
Oh...Remember that big achievement I mentioned earlier?
I PLACED 3RD IN MY AGE GROUP FOR COMBINED TIME!
With a time of 25:21 in the 5K and 2:01:55.1 for the half, I had a combined 2:27:16.1 for the Dual...and clinched 3rd in the Male 19 - 29 age group by a commanding 19 minutes! They had a classic podium for winners for a photo op...but I don\'t have any photos from that. Why, you ask? The timing was messed up. My 5K results for some reason didn\'t register, which meant I also didn\'t show up in the Dual results - it was as if I had only run the half-marathon! I figured this out after the fact, and was pretty bummed. I realized, though, that this was in no way the race\'s fault - it was the timing company. I shot an email to the Race Director and submitted a timing error request with the timing company, and they were both super-helpful in getting it fixed! My official results now show up, and I can say that I officially snagged 3rd in the Male Open Age Group! The Race Director is even sending me out my age group award since, due to the error, I didn\'t get it AT the race! That\'s very nice of him :)
There were some cool people and parting gifts too!
In the picture above you can see the finisher\'s medal - pretty sweet medal! My 3rd half-marathon, and my 3rd finisher\'s medal. It even has a nice ribbon, complete with the race company\'s logo on the back. They also were nice enough to include a 13.1 sticker for my car! I\'ve been meaning to get one of those... I also got a sweet string sackpack (actually well-built!) and a runner\'s visor (for doing the Dual). Oh, also...
I got to (re)meet Nicolas - the Perfect Fuel guy!
Within a few days (I hope) I\'ll have a product review up for Perfect Fuel. It\'s a performance chocolate, and I had it before both the 5K and the half-marathon. I love it. I think it tastes great, I like the idea and the science behind it, and I feel like it helped me in every run/race I\'ve used it in! Look for that article soon.
Overall, a great day and big success!
I\'m SO pleased with my overall performance and just the day in general! This was the greatest challenge I have taken on yet - I went in with a strategy/gameplan...and it worked! I did well, I pushed my limits, and I achieved what I wanted - I may not have placed in the 5K or the half-marathon individually, but I achieved a combined place...which is fine by me :) I also learned...I was wrong - I said that it was NOT going to be a PR day...but once again it didn\'t \"click\" - I gained a new distance PR - 16.2 miles! Chalk that up to a win.
*Bonus* - I took some video for my buddy Rick who\'s vlogging as part of his Falmouth Road Race training this year - you can see the video below!
So What\'s The Moral Of The Story?
I strongly recommend checking out www.YuKanRun.com and looking into their races! they\'re a ton of fun, a great challenge, and a great way to try something new and see just what you can do!
Just remember - If I can do crazy things like this, so can you. Pick a race, register, and take the plunge! You\'ll be amazed with what you can accomplish :)','FOOLISH! Fool\'s Dual Challenge 5K & 13.1 Recap','','inherit','closed','closed','','71-revision-v1','','','2017-01-21 08:42:28','2017-01-21 13:42:28','',71,'http://sothisisfitness.com/2017/01/71-revision-v1.html',0,'revision','',0),(801,1,'2017-01-21 08:43:01','2017-01-21 13:43:01','I love the feeling when you finish a race. You see the finish line and get that burst of energy...and everything you have gets left on the pavement as you sprint on ahead to claim your victory (whether personal or overall). You cross the timing mat, you break the tape, you get there. The feeling of release, relief, and accomplishment on the other side of the finish line is fantastic...the joy and sense of satisfaction with the fruits of your effort simply palpable. Then you get to relax, have some water, have a banana, and chat with other runners...
Unless you\'re a genius like I was the weekend before last.
Then you get to say a quick \"thank you, goodbye\" to the race director, wave to your friend that ran the race too, and shoot off across town to run the relay that your 5 friends have all been at for an hour and a half...
Today\'s article will pick up where part one ended - after I crossed the finish 4th overall at the Herring Run Classic 5K. Please, learn from my carelessness...unless you WANT a weekend like I had. Then go for it I guess.
OK, so...wait, what?
Yeah...for those who didn\'t read \"A Lesson In Double-Booking Pt. 1\" - first off...you should read that, but the short version is...I accidentally double-booked myself for races on Saturday, April 26th. I registered for the Herring Run Classic 5K (bib to the right) which I THOUGHT was April 19th, and the 26.2 Challenge (team marathon relay, bib above) which was on April 26th. As it turns out...I was wrong about the date for the 5K (it was the 26th too!)... Fortunately, the relay began at 9 am and the 5K at 10...and the starting lines were an 8 minute drive apart in Plymouth, MA...so I could make it work if I ran a late leg in the relay...
Which is exactly where we\'re picking up now.
So...I crossed the finish at the 5K. Elation, joy, hurrahs, handshaking with the 3 guys that beat me, my buddy that came in 2 places behind me, and the guy I edged out at the 2 mile marker. The joy of the moment, however, was predestined to be short-lived - after allowing myself but a moment of reverie it was time to head back across town to the staging area/starting line of the 26.2 Challenge Team Relay.
26.2 Challenge?
The 26.2 Challenge is a 6 man Team Relay over a total distance of 26.2 miles (marathon distance). It was put on by 26.2 Productions - this race is their thing...it\'s what they do. This year they\'re putting on a 26.2 Challenge in Plymouth (MA), Newburyport (MA), and Philadelphia (PA). The one we participated in, as you are aware, is the Plymouth event. The starting line, finish line, and team festival area was in Cordage Park Plaza...a little off the beaten path in Plymouth, MA. The Race Director Steve is a REALLY nice guy - very helpful, personable and approachable. He actually found me and came up to say hi as he spotted me leaving the registration tent. Great way to start the day.
I arrived shortly after our 4th man began his leg of the relay. The first three runners had all done really well in their leg (R to L - Terrence, JP, and Jesse). I talked with them and with Jimmy (the guy to my right) and decided I\'d do the next leg, making Jimmy the anchor.
What\'s the \"anchor\"?
In athletics, the final leg of a relay is typically referred to as the \"anchor\". It is usually reserved for the fastest or most experienced member of the team. This person is the one who is responsible for making up ground/catching the leader or preserving the lead the team already has and widening the gap to ensure victory. Typically, you put your slowest man right before the anchor, who then comes in and smokes everyone. Needless to say...this described me and Jimmy perfectly. hah.
I took every moment I had to stretch, refuel and rehydrate. I had done this before, and I knew how to prepare and ensure success. The Fool\'s Dual Challenge was still fresh in my mind - a 5K at 8 AM and a half-marathon at 9...If I could manage that, surely I could do a 5K then a 4.37 mile relay leg. Just a few key differences though...
In the Fool\'s Dual Challenge I made a point to go slow in the 5K - my goal was to get a decent time in the half-marathon and, frankly, to finish. I ended up doing so well I placed 3rd in my age group for combined time! This day, however, my goal was not to finish. My goal was to compete. I knew I\'d have a shot at a podium finish in the Herring Run Classic 5K given the small field. I knew my team had a shot in the relay considering how fast the other 5 guys are. Also...it\'s a team effort - nothing but my absolute best effort would suffice. That said, refueling, re-hydrating, stretching, and using my Tiger Tail (review to come) were all critical. Once that was complete...it was time...
My Experience in the 26.2 Challenge -
As I reached a point where I felt adequately prepared, I got ready to head to the starting line. We all knew about how long we expected each other to take, so I knew about when to be primed and ready. As we came within minutes of when we expected our 4th man to round the corner, I got my music playing, had Runkeeper ready and waiting, and kept my eye out. Others on my team spotted him first (in the maroon long-sleeve shirt, pic to the right) and I stepped up to the starting line, finger poised over Runkeeper\'s \"start\" button. The team was fired up. I was amped. The crowd was cheering each finisher as they came in. As my teammate Alex crossed the finish line next to me I shot off like a rocket.
I was so ready to crush it.
The course was great!
As I\'ve come to expect from many races (especially those in coastal towns)...this course was beautiful. We were along the streets of Plymouth, went along a rail trail, popped out by the waterfront, and then looped back around to the rail trail. The course was pretty flat, pretty fast, and a lot of fun. The rail trail was a bit narrow, and the gravel had become a weird almost muddy mix...but it was easily overcome by simply keeping an eye out. The course was well-marked when out on the streets and it was damn near impossible to get lost. This was another non-standard distance...4.37ish miles...but it\'s easy to figure out why when you consider it\'s a marathon team relay consisting of 6 people (26.2 / 6?). While out on the course...I learned a valuable lesson that helped me earn a great achievement -
Relays are a different animal entirely...
I\'ve run road races before...but this was my first team relay. I learned very quickly how different relays are from normal road races. I\'m sure track meet style relays are different...but in this relay...it was so spread out that you were really running your own race. When I started, nobody else did. As I made my way out along the course there were lots of runners...but I had absolutely no idea how I stacked up against them. I had no idea if they were the 5th leg like me...or maybe the 3rd or 4th leg...or maybe even the 6th leg! I had no way to gauge myself against others...so I was left with only one option - go as hard as I can for my teammates. In the end, that\'s what it came down to - my team. My team is what encouraged me to keep running when I wanted to walk. My team is what encouraged me to pick it up when I felt myself slacking and slowing down. Four of my teammates had already given their all and run hard in their leg...I couldn\'t let their efforts go to waste. One of my teammates was ready and waiting to seal the deal and carry us to victory...I couldn\'t keep him waiting and make his job harder.
So I ran. Hard.
As I came back in to Cordage Park Plaza I knew the finish was close (and so was Jimmy)...so I kicked on the afterburners, gave it everything I had, and rocketed on towards the finish. As I crossed, Jimmy took off like a rocket and the final leg had begun. I ended up finishing in 33:19 - a Personal Record pace of 7:38 /mile...that beat my previous best pace by 2 seconds per mile! I couldn\'t believe it...not only was this race over a mile longer than my previous best pace (Tavern to Tavern 5K 2013)...but I had already run a race before this one. Guess I was warmed up!
The anchor did his job well
We all went inside for a celebratory (free) beer, and a little over 20 minutes later we started looking for our anchor Jimmy. He finished in 25:07 - a 5:46 pace and a good enough leg to earn him 4th place overall individual runner! We had to get a timing issue fixed, and as a result we found out a little early that we were the 2nd place All-Male team! Once the full results were in, we found out that not only were we the 2nd place All-Male team (there were 7 team divisions) but we were also the 6th place overall team out of 87! We only missed 5th by about 3 minutes, but we were THRILLED with our performance! It was nice to walk away with a medal when, honestly, we hadn\'t really gone in with any expectations of greatness. We were a rag-tag bunch of guys thrown together into a team when I, on a whim, asked one buddy if he was up for it. Nice how things work out.
Final/Overall Impressions?
This race was a ton of fun and a great first experience with a team relay. I would do this race again in a heartbeat, and I absolutely plan on it next year. It was such a different experience, a totally different feel in the race festival area, and I love the team aspect of things - it gave me a whole new sense of motivation that I simply don\'t think I can replicate in a solo race. If you have an opportunity to run a team relay, go for it. If you live anywhere near Plymouth, MA...run this race next year!
Oh, and honestly...I don\'t think running a 5K before this relay hurt me. I DO wonder how I would\'ve done had I not participated in the 5K...but I\'m glad this happened. Next year I\'ll probably plan to not run anything else that day...and be a little more careful when registering for races. I very well could have been faced with a decision of having to choose...and that\'s no fun.
Then it was time to shoot out to Amherst, MA for an event with my college fraternity and...oh wait...I had another 5K the next morning...Good Lord...it never ends...
More on that next time.
','A Lesson In Double-Booking Pt. 2 - 26.2 Challenge Recap','','inherit','closed','closed','','68-revision-v1','','','2017-01-21 08:43:01','2017-01-21 13:43:01','',68,'http://sothisisfitness.com/2017/01/68-revision-v1.html',0,'revision','',0),(802,1,'2017-01-21 08:43:27','2017-01-21 13:43:27','Sometimes Life feels the need to test you.
The last few months have been one of those times. It\'s felt a lot like this:
Yes, that is a pool of Ice Water.
The last few months have been a little insane, and it all started with my triple-booked race weekend (here, here, and here). Despite the fact that a number of things are off my plate, I\'ve managed to get buried by what IS still there - new job, my upcoming wedding, the looming menace that is \"September\", and more. This can, and DOES, happen to the best of us. So what do you do when life keeps on knocking you down? What do you do when it\'s tough to keep up with your health and fitness? How do you beat the I don\'t have time thing?
...let me tell you a little story...
Lately it\'s been tough to un-bury myself.
That ever happen to you? I envisioned a quiet couple of months for the summer. I don\'t have many races scheduled (see calendar widget to the right), I\'m not traveling to Amherst to visit my Delta Chi chapter (I\'m their Alumni Advisor), and most of the wedding planning is done...should be relaxing, right? Lots of time to write race recaps, product reviews, be thoughtful and create original content, create a workout program, and just relax.
I was wrong.
Instead, I got a little complacent, got a little lazy, and things started to pile up. I don\'t know what happens to YOU all when you start getting behind...but for me it\'s kind of like my brain wants to do everything at the same time...and nothing actually gets accomplished. Which really only made the problem worse. Then the panicky stress sets in and you\'re really just not gaining any ground. Here I am about 10+ articles behind (a combination of race recaps and product reviews), I\'m 48 days away from the wedding and running out of time to accomplish the last things on the list, and there\'s a whole laundry list of things I need to accomplish on top of that (including laundry!).
How do you surface? How do you break out of the crazy and actually make some headway?
Stop. Breathe. Don\'t Panic.
You WILL get through this. You just have to stop, breathe, and break it down into bite-sized pieces. Prioritize just like I walked you through in my time-management article.You can get through it.
Focus.
It can be easy to get distracted and fall off from your super-productive timeline. This is an especially great challenge for me...as I have A.D.H.D. (Attention Deficit Hyperactivity Disorder). Basically...I start at \"apple\", I end at \"Optimus Prime rolling down I-95 Boston during rush hour\" and totally forget where I started and what happened in the middle. Picture the dog from \"Up\" - that\'s me. This is a large part of how I fell behind - I can spend hours accomplishing nothing...just running in place.
Through all of this, my workouts have not suffered.
I had a workout program, I knew I needed to set aside an hour in the morning before the day got rolling, and I got it done. The problem happened when I completed that program. I didn\'t have anything else made up and ready to go...so I kind of floundered for the last 2 weeks. I ran a few miles as many days as I could...but I didn\'t have a program. I certainly didn\'t lack motivation (If that\'s your issue, read this now), I just didn\'t have direction.
That\'s when my fitness fell off right along with everything else I wasn\'t getting done.
So that\'s pretty much when I said enough is enough. YOU CAN NOT let your health & fitness suffer...that\'s when it begins an ugly downward spiral. I\'ve had to take time to stop, breathe, re-focus, and prioritize. I\'ve had to start trying to take things bit by bit and accomplish SOMETHING. You can\'t do it all at once, but if you start with one thing, you can move on to the next. Pretty soon, you\'ll break through and dig yourself right out of the ugly little pit you fell into.
And try to remember - you\'re not the only one stuck in that pit. You\'ll all get out.
I guess what I\'m trying to say is - try not to let it all overwhelm you. Stop, breathe, don\'t panic, and focus. You can get it done AND find time for yourself. That said, you should start seeing more regular posts from me again. I have a few races coming up in the next two weeks that I\'m excited to share with you, and you\'ll FINALLY find out what the big deal is with September. Have questions? Email me or reach out on my Facebook Page.
You Can Do It. ','When Life Gets You Down - Surfacing From The Crazy','','inherit','closed','closed','','66-revision-v1','','','2017-01-21 08:43:27','2017-01-21 13:43:27','',66,'http://sothisisfitness.com/2017/01/66-revision-v1.html',0,'revision','',0),(803,1,'2017-01-21 08:43:58','2017-01-21 13:43:58','This has got to be the single most frustrating thing that has happened to me in recent memory.
For those who may not have read, I finished the Spartan Beast at Mt. Killington, VT (their World Championship course)...but long story short I broke my knee in the process. Now, I\'m left with the aftermath - recovery, healing, and attempting to live daily life pretty much without the use of my left leg (for 6 - 12 weeks).
Today marks the halfway point through my \"initial recovery\"...but man...I\'ve about had it. (Forewarning - some pictures in this post might be slightly...gross.)
Injury sucks. I really don\'t know how else to put it. For those who have had to deal with it, I\'m sure you understand. For those who haven\'t...be glad.
For \"Average Joe\" an injury is a big fat inconvenience... but as a fitness freak and a runner this is about a million times worse. But...before I launch into a rambling tirade...
So, what actually HAPPENED?
The Beast was about 16.5 miles long. I went up ~6,500 ft and down ~6,500 ft. I must\'ve done around 200 burpees (maybe more). It took me 10 hours 16 minutes. By the time I got to the very end - the Fire Jump - I was pooped. I\'m talking a level of honest-to-God exhaustion I didn\'t know existed. I saw the finish. I ran. I leaped. I hurdled myself over those burning logs like I was about to win the Boston Marathon. It was right there...I was FINALLY about to finish!
Unfortunately, the last bit of strength I had went into the lift-off....and I had nothing left for the landing.
Do me a favor - stand up (yes, right now) and jump. Notice how when you land you bend your legs and kind of shock-absorb yourself?
Yeah...that didn\'t happen for me.
So, when I landed, my femur (thigh bone) took my full weight plus my momentum and hammered it directly down into my tibia (calf/shin bone). My \"medial tibial plateau\" (the top side of the tibia facing the other leg) cracked under the pressure.
I now have a titanium plate in my left leg. It has some lovely screws and elegant swelling to go with it. From date of surgery I\'m looking at 6 weeks until I can bear weight on the leg and an estimated 12 weeks until I\'m running races unrestricted.
So here I am.
In the grand scheme of things, it could be a lot worse. I could have soft tissue damage (ACL, MCL, etc). My knee could be really, really damaged and require much longer to heal. I could be looking at never running again. But it\'s not, it doesn\'t, and I\'m not. I got lucky.
And instead of being grateful, I\'m whining.
Why? Because I\'m useless. Because I FEEL useless. I have to use crutches to get around, so I can\'t really carry things. Sure, I can throw on a backpack, sling my laptop bag and my lunch bag on...but then my balance is so whacked I fall over if someone breaths on me the right way. I can\'t do so many of the things I took for granted 4 weeks ago.
I feel like an incredible burden on those around me - my friends and family who are helping me out immensely during this challenge. My poor wife...the \"in sickness and in health\" clause got invoked WAY before either of us expected.
And to top it all off, I can\'t run or work out!
I am a runner, a fitness freak, and a gym manager. I go to work 5 or 6 days a week and stare at treadmills I can\'t run on. I see weights I can\'t lift. I see all my members doing what I want to leap up and do. It\'s maddening.
It makes the little victories and the progress difficult to appreciate.
My swelling has gone down. I can get through the day-to-day without painkillers (not even Tylenol!). I can rest my foot on the ground enough to balance myself (but no more weight than that).
Yesterday I even had a major milestone: I hit 90 degrees range of motion.
But as soon as I\'m done celebrating, its not long before I\'m reminded of the frustrations. Y\'know, when I can\'t carry the coffee pot to the sink to fill it with water.
I know this will pass. Before I know it I\'ll be weight-bearing and then it\'ll be leaps and bounds and I\'ll be cycling, on the elliptical, and then back on the road. Until then, I need to focus on the progress, the little victories, and my rehab plan. I have to figure out how to workout once I\'m cleared to weight-bear.
Focus on the positives. My leg and my body may have found their breaking point, but I can\'t let my spirit and my mind find theirs. I will come back from this stronger and smarter than before.
After everything I\'ve been through, nothing is going to keep me down.
','Breaking Point ...Literally','','inherit','closed','closed','','61-revision-v1','','','2017-01-21 08:43:58','2017-01-21 13:43:58','',61,'http://sothisisfitness.com/2017/01/61-revision-v1.html',0,'revision','',0),(804,1,'2017-01-21 08:43:58','2017-01-21 13:43:58','Wow...
So much happened in 2014... Not just for me, but for a lot of people I know.
2013 was a year of change. 2014 was a year of testing the waters, challenging ourselves, pushing the limits...
and shattering them to bits.
Just what kind of change can you accomplish in a year? How far can someone come? This is my opportunity to look back and reflect...to appreciate the people I met, things I did, and how far I came...and to believe in what I can do in 2015. The Year Of The Conqueror is coming, but first I have to appreciate Limitless 2014.
Where to even begin...
2014 saw a newly-fit 25 year old man eager to take on the world. I had lost 125 lbs, I had crushed my 5K PR, and I had run my first half-marathon. I wanted to see what this new body could do...what could possibly be next?
Everything.
I took it upon myself to show just how much someone can accomplish when they set themselves to task. I ended up becoming pretty busy. I ran everything from 5K to half-marathon (6 of them!) and did a BUNCH of Obstacle Course Races (including The Beast...yikes!). By the time it was all said and done I had registered or otherwise committed for 37 races, and anticipated that I\'d do 40 by year\'s end. I would\'ve gotten there, too, if it weren\'t for breaking my knee (break was race 32, did 2 more post-injury).
That break was a game-changer for me.
Why? I got married this year! My wife, Megan, is very understanding about this whole \"fitness\" and \"running\" thing...but the weekend I went to Killington and broke myself at The Beast was different. The \"in sickness & in health\" clause got invoked in a big way, and not only could I not run...or workout...I couldn\'t even walk for 6 weeks. Megan had to help me with virtually everything.
I got a taste of what life is like for a lot of people.
A lot of members at my gym come through the door battling something that is physically hindering their ability to take care of their health and fitness. For many of them, their malady is not going away in 6 - 12 weeks like mine did. While I can never fully understand what it\'s like to live your life like that, I got a sample...and I can appreciate how hard it is. I am inspired by the people that battle through this every day, especially those I see at my gym...
Oh...and, I started working in Fitness full-time!
I made a major life-change / career-shift and left the restaurant I had been at for 3 years (and my half-baked long-term plan) and became the Club Manager at an Anytime Fitness near me. The people I\'ve met and the opportunities that have opened up for me have been life-altering. I\'ve met so many people with so many stories...it\'s mind-blowing. I\'ve seen people come to tears in the face of a major achievement. I\'ve seen people spit in the face of adversity and begin their journey despite mountains of deterrents. I\'ve seen people go from self-loathing to self-loving. It\'s simply incredible, and I consider myself so fortunate to be a part of these peoples\' fitness journey. They inspire me to continue on and reach higher.
2014 also saw some great professional relationships established. I was sponsored by so many different groups for my racing journey, and I\'m taking a great relationship with Health Warrior, Cape Cod Nutrition Corner and Perfect Fuel into 2015.
I can\'t wait to take on my next challenge. The Year of the Conqueror is coming. What did YOU accomplish in Limitless 2014...and what will you conquer in 2015?','2014 - Limitless','','inherit','closed','closed','','52-revision-v1','','','2017-01-21 08:43:58','2017-01-21 13:43:58','',52,'http://sothisisfitness.com/2017/01/52-revision-v1.html',0,'revision','',0),(805,1,'2017-01-21 08:43:58','2017-01-21 13:43:58','There\'s no turning back now.
A lot of words, feelings, and thoughts are going to be expressed fall out of my face right now that may not make sense. For the sake of the uninformed...
In four days I will, for the second time, be taking on the Spartan Beast at Mt. Killington, VT.
Those who have done this event before, like me, get it. Those who have not...probably have an incredible sense of dread and anticipation. For those who are interested, you can read my rambling, complainey recap of last year\'s race. Buckle up, it\'s a long one.
Through all the raging emotions...somehow... I\'ve managed to find a little zen. There are some undeniable truths about this race that, if embraced, will help us all find a little solace, a little calm, and a little sleep in these final few days leading up to the mountain.
This \"race\" is going to destroy me.
Let\'s not kid ourselves. No matter if you\'re on the podium or DFL... this will wreck you. The sooner we make peace with that the better. This is one of the most difficult events I have ever done. Harder, I think, than my first marathon. Harder, for sure, than the Seven Sisters Trail Race. The Spartan Beast at Mt. Killington has no equal, in my opinion, unless you start going to the realm of Ultra OCR\'s, such as World\'s Toughest Mudder, the Death Race, or even the Ultra Beast (which is two laps of the Beast).
I am taking extra care of my body NOW so that it can withstand the unearned punishment it will endure Saturday. This \"race\" is going to annihilate me, body and mind. I will cross the finish. I will recover. I know this. I accept this.
The time to train has passed.
We are four days away from the race. There is no more time to train. Hell, there\'s barely time to pack. Whatever is not yet planned...will not be - yes, even items to bring on the mountain. You should only run with what you\'ve trained with. By now, you must already know what you\'re bringing.
No, I do not need every piece of gear I own. I know what nutrition I need. I know what clothing I need. I know what I will drink. I know what additional gear I need. I just need to pack it, put it in the car, and be done with it. I will be ok. I know this. I accept this.
This will be harder than last year. Unless it\'s easier.
Photo Credit - Spartan Race
Last year Killington was the World Championship race. This year its not. However, it IS still Killington...the birthplace of the Spartan Beast. Hell...the birthplace of SPARTAN in general. This year, instead of the World Championship, its a Founder\'s Race - this simply means the race founder(s) will help the already-evil course designer make this race more challenging.
Because it clearly needed to be more challenging.
And though rumors may fly about this obstacle or that obstacle (or lack thereof)...we all know this race is going to be hard, and we cannot know EXACTLY how hard until it\'s over. \"You\'ll know at the finish line\"...what a bunch of jerks. I know this. I accept this.
I am overthinking this. It is what it is.
Photo Credit - New England Spahtens
I know what I\'m doing. The fear of the unknown is strong, but there is much less \"unknown\" than I think. I know what a Spartan Race is. I know what last year\'s Beast is. I estimate this course will be in the neighborhood of 16 miles long (including carries). It\'s going to suck. It\'s going to be long. There are going to be (multiple) sandbag carries, bucket carries, log carries, barbed wire crawls...But, frankly, it doesn\'t matter. It is what it is. I will survive.
A wise man once said...\"Don\'t Panic\". I know this. I accept this.
I will not repeat last year\'s mistakes.
I made a lot of mistakes last year. I will not waste time. I will not stop unnecessarily. I will not stare at obstacles I know I will fail. I will hydrate and fuel every 45 minutes. If I fail an obstacle I fail it. Burpee (or don\'t) and move on. I will not fear failure. I will not make the rope climb. I will not make the rig. I may not make the spear throws. But I WILL finish the Beast. I know this. I accept this.
This \"race\" is not a race. Just do it.
Photo Credit - New England Spahtens
More important than anything else, I must remember - this \"race\" is not a race. I said it last fall after finishing, and anyone you ask who has done this will tell you...this is not a race. This event...its a test. A test of your will, your fortitude, your ability to overcome. Don\'t race the clock - it will only cause you to make avoidable mistakes. I WILL be careful, and I WILL finish.
One of the best pieces of advice I ever got - \"Run when you can, walk if you have to, crawl if you must.\" I can do this. It will take everything I\'ve got, but I can. I know this. I accept this.
Run your own \"race\".
You are here for a reason, whatever that reason may be. This is YOUR event, nobody else\'s. Other peoples\' opinions of how you run your \"race\" do not matter. How you burpee (or don\'t), how you climb a wall (or don\'t), how you fuel/eat/pee/walk/run...it is your business and nobody else\'s. I know this. I accept this.
It\'s time to prepare.
Photo credit - Spartan Race
You\'ve got some things to do. Account for and pack your gear/nutrition. Get your race clothing/gear selected and packed. Charge your GPS watch. Hydrate. Constantly. Make sure you eat enough. Make sure you rest enough. Most important of all...Don\'t Panic. It\'s here. You\'re as ready as you can be. With this event, that\'s all anybody can ask for. I know this. I accept this.
So, if we see each other on the mountain Saturday...say hi. Give a friendly wave. Perhaps \"run\" part of the course with me. In the end, most of us will finish. Some will get injured. Some will get hypothermia and be pulled from the course. Do not quit. Do not give up. Do not give in. You can do this. Trust your training, trust your knowledge, trust yourself. What will be...will be.
I know this. I accept this.','Fool Me Once...','','inherit','closed','closed','','35-revision-v1','','','2017-01-21 08:43:58','2017-01-21 13:43:58','',35,'http://sothisisfitness.com/2017/01/35-revision-v1.html',0,'revision','',0),(806,1,'2017-01-21 08:43:58','2017-01-21 13:43:58','I thought I was looking for redemption.
I came to the mountain on a mission. The Beast broke me last year...and though I got my finish...it didn\'t feel like a true victory. At the end there was no celebration. No camaraderie. No reveling in our success with hugs, beers, laughter and high fives. I came back looking for what I thought was taken from me. To correct my mistake. I thought I wanted...no...NEEDED...redemption.
As it turns out...I was wrong.
What I found and what I learned was much more valuable and worthwhile than that. Too bad it took me a year to figure it out.
As far as a rating goes...Let\'s knock this out now.
Pre-Race: 7.5
Race-Day: 8
The Course: 7.5
Support/Swag: 7
Post-Race: 8
Overall: 38/50
Overall...average to above average. You\'ll get why by the end.
The theme of the day was \"struggle\".
What can I say about the Killington Beast that I (or someone else) haven\'t said before? Those who have done it...know. And those who haven\'t yet...can\'t possibly REALLY know until you\'re there. Suffering and struggling through it. There are insane ascents, vicious descents, technical trails that eat ankles for lunch and top it off with obstacles strategically placed to push you to your limits.
This year was a bit different from the past, though. This year Killington was a Founder\'s Race.
What does \"Founder\'s Race\" really mean?
Some would say it means Spartan Race is getting cheap and taking the easy way out on a course build. Spartan calls it \"going back to their roots\" when things were simpler. Honestly...I think it\'s a little bit of both.
The \"Founder\'s Race\" idea results in a less complicated, less grandiose build-out. No massive banners. No 5,000 foot high rope climb rigs with a water ditch below large enough to build a house in. To be perfectly honest...the build-out reminded me of some smaller, local OCR\'s I\'ve run lately. I kind of liked that.
Each year is different.
Each year at any given venue is its own event, and you kind of have to take it for what it is. I heard some people (some, my own teammates) complaining that this year\'s VT Beast wasn\'t as hard as years prior. I read one blog in particular that I thought was pretty...shall we say...elitist...about it. Complaining that US races are incredibly disorganized. It kind of offended me.
In hindsight...I WAS slightly disappointed.
As hard as it was...ultimately...it DID feel a little...disappointing in the obstacle category. There were innumerable things to climb over, at least 8 carries of some sort and three barbed wire crawls. These made up the VAST majority of obstacles. I felt there was a lot less...creativity...than I expected. Local OCR\'s I\'ve done...hell, even other SPARTAN races I\'ve done...have had more variety than that. Is this what \"Founder\'s Race\" means? If so...I won\'t mind if I don\'t run another. Lack of variety doesn\'t mean it was easy...but still...it felt like something was lacking.
Despite it all...the struggle was real.
That mountain is no joke. This year\'s course had all the steepest ascents and descents from last year\'s course...plus new ones. The heat was a new challenge...one that got the best of me for a while. You just never know what you\'re gonna get on that mountain...
Lack of water didn\'t help, either
I\'m not gonna sit here and make a Federal project out of it...Spartan Race blew it with water...but at least they owned their mistake. They depleted their water sources way early and lost pressure on (it seems) their one available hose. People (myself included) weren\'t allowed to fill Camelbaks. I had to ration my water a lot more than usual. Given the heat...this was a challenge. One I was not prepared for.
Teamwork saved the day.
I\'ve said it before and I\'ll say it again...I would not have made it without my battle buddies. For the uninformed - a Battle Buddy is someone you run/crawl/climb/struggle through the race with. Maureen and Rob were mine.
Happened kind of by accident, too...I lost my original BB very early (it\'s ok, we had a deal, not upset) and came across them on the first major ascent. Deciding to stick with them was probably the single smartest thing I did all day.
They had my back at every turn. I was stunned to find them waiting for me at the bottom of the bucket carry. It got the best of me, whipped my ass...and there they were. Waiting. I felt bad because I took so long...this is exactly where I lost my battle buddies last year (except it was later in the race)...but there they were. And they were right there with me until the very end. Salt tabs, conversation, looking out for each other...they covered it all. It was a much different back-half of the Beast this year getting through it with a couple of BB\'s like that.
I would not have finished without them. Not this year\'s Beast. No way.
Imagine an entire community like that.
That\'s the New England Spahtens - over 3,000 people just like that (to varying degrees). A whole community of \"care\". That\'s what OCR SHOULD be like...not whining about this or that, not complaining that someone didn\'t do their burpees, not bellyaching about cheating...just looking out for each other and having fun.
I almost cried at the finish line.
The look on my face at the fire jump was borderline horrified...but I jumped it. I landed. And I screamed out of pure elation. I could finally run across the finish...on my own. And I did. And there was my wife. And my Battle Buddies. And that G-Damn medal I\'ve been chasing for months. I did it. The feeling is simply indescribable.
Thanks to the team...I found TRUE success.
And it was a bit different than I thought it would be.
High fives and hugs. Shared stories of successes. Lamenting opportunities missed on-course. A teammate not-so-subtly offering a victory shot and beer. And also...asking after teammates we hadn\'t seen or heard from. Not for the gossip factor...not out of curiosity...but out of genuine care, and to perhaps be ready to help console a teammate feeling like a failure. So much positivity...
Sitting in the lodge, much later, as I\'m getting ready to finish my beer and head home...A teammate comes in for hers. It\'s late, most others from the team have left. Despite being more sore than ever...of course I practically leap out of my chair to congratulate her.
Back to the house...where other exhausted, beaten teammates rest as well. In the morning - shared stories of success. Breakfast in town surrounded by finishers, spectators...and people who get it. The next night...furiously hitting \"refresh\" on Chronotrack hoping to see friends finish the UltraBeast...did they make it?
The sense of completion...of victory...of success...didn\'t come from the medal, or simply from running across on my own two feet. It was everything else.','Struggle, Teamwork, & Success - Spartan Beast VT 2015','','inherit','closed','closed','','34-revision-v1','','','2017-01-21 08:43:58','2017-01-21 13:43:58','',34,'http://sothisisfitness.com/2017/01/34-revision-v1.html',0,'revision','',0),(809,1,'2017-01-21 08:49:32','2017-01-21 13:49:32','I should have been SUPER sore.
A couple of weeks ago I ran my fastest 20 miler EVER. I should\'ve been sore as hell at SOME point the following week. And I wasn\'t. The only thing that hurt was the new blisters I earned from being an idiot. And even THOSE were fine by Tuesday. As a matter of fact, that Tuesday I knocked out a pretty fast 4 miles in the freshly blizzarded roads of my New England neighborhood.
What Gives?
Why was I not sore? Why did I feel nothing even remotely resembling the bedridden crippleness I would expect from such a (relatively) hard 3 hour and 38 minute effort Sunday?
It\'s because I found the secret sauce.
Step 1: Accept that there is no magic pill.
Sorry to break the news...but there is not some magic pill that saved me from being a useless human being this past week. There is no \"one true way\" for anything in the health & fitness world. If there WERE, we\'d all be doing the same workout, using the same supplement brand, at the same gym, and someone out there would be a super-billionaire. The thing that works for the majority of people (or me) MAY NOT WORK FOR YOU. As long we have that understanding...we can move forward :)
Now then - the basics.
Q: Why do we get sore from working out?
A: During your workout, you\'re breaking down muscle so it can build back up stronger.
That\'s the short version, anyway. This breakdown usually leads to DOMS (Delayed-Onset Muscle Soreness) - you\'ve essentially damaged your body, so of course, you\'re likely to feel that damage. This soreness (DOMS) can occur, arguably, anywhere from 6 to 72 hours after exercise (usually about 24 - 48 hours after). It is perfectly normal.
OK, so what can I do about it?
As I suggested...there\'s no one medically agreed-upon way to fix or prevent DOMS. If you scour the internet you\'ll find MANY ideas on how to fix it. Below are five things I do that work awesome for me and seem to be considered effective by the internet at-large.
1. Have a plan
You want to be sure you don\'t work the same muscle every day - they need a chance to recover. So, have a plan for how you\'re going to break things up. A plan for the day, of course, but a longer term plan too. What are you doing today? Tomorrow? The rest of the week? Next week? How is next month laid out? Having a plan will ensure that you don\'t waste time, your muscles can recover and work harder for you, and ultimately, over time, you can reach your goals.
This whole \"have a plan\" thing...honestly...it\'s something you should be doing anyway - not just to avoid muscle soreness.
2. Hydrate
Your body is mostly made of water...and it tends to perform better and do what you want when you stay well-hydrated. Everyone and their mother tells you to drink at least 8 glasses of water a day...there\'s a reason. To be safe, and to ensure your body has what it needs I say double that (hell, I drink even MORE than that). What\'s the worst that happens (barring extreme circumstances)? You pee more? Good.
This \"hydrating\" thing...it\'s something you should be doing anyway.
3. Fuel
If there\'s no gas in the tank, the car doesn\'t go. Unfortunately, we humans can...and often DO...force our bodies to go when there\'s not enough fuel consumed. Whether you get abnormally tired or sore...you will feel it. The solution is simple: EAT. Your body needs fuel to power it through the day. On top of that, your body needs more fuel to get through whatever workouts your asking it to get through. Eat appropriately for your weight loss/gain goals and activity level. I\'m no expert, but here\'s what I can offer for guidance on that front.
This, too, is something you should be doing anyway.
4. Rest
A critical part of this whole process is rest. Not just rest days as part of your \"plan\"...but actual REST. In a bed. You have to allow time for your muscles to recover, rebuild, and undo the damage done to them causing this soreness in the first place. It\'s that simple. Get some sleep. If you\'re not getting 7 - 9 hours of sleep a night...you\'ll probably be more sore than you need to be.
Yes...You should be doing THIS anyway, too.
5. Recovery Aides / Supplements
The harder your workouts, the more they demand from your body. Don\'t forget - how hard your workout is is relative to your athletic ability. A basic routine might still be pretty taxing if you\'re a total rookie. The short version here is: use supplements. There are a number of different supplements that can help give your body the raw materials it craves in order to build back up stronger, faster and thus with less soreness. Whey Protein, Creatine, BCAA\'s, Glutamine, \"Recovery Blends\" or \"Post-Workout supplements\"...there are a TON of options and ways to mix them.
So how do you sort it out and find the right one?
You need a pro. My strongest advice here is to find a local supplement store. NO - not a GNC/Vitamin Shoppe/Big Box...a local supplement/nutrition store. If you live in Massachusetts I STRONGLY recommend you find a Cape Cod Nutrition Corner. I liked them so much I wiggled my way into becoming one of their team athletes! They only stock products they believe in, they are incredibly knowledgeable about those products, and they\'re going to give you unbiased opinions because they don\'t make commissions from vendors.
Budget yourself $30 or $40/month for this. Most of the solutions they offer will only cost you roughly $1/serving. If you\'re ok buying 10 for $10 yogurts at Stop & Shop or a coffee on the way to work, you should be ok with this option too. Stop by and see what they recommend. It could totally change the game for you :)
That\'s really it.
In the end, no matter what, if you\'re working really hard...you\'re going to be at least a little sore. You CAN do a lot to deaden the blow...it\'s not rocket science. You need to plan, eat, drink and sleep...and using supplements can help put you over the top in terms of reducing that soreness issue. Try it...and let me know how it works out for you.
Disclosure: As I mentioned, I am a Cape Cod Nutrition Corner Sponsored Athlete. As always, all opinions are my own, never bought, sold or influenced. Trust me - if I ever come across something I think is awful, or even sub-par, I won\'t be shy about it. It simply hasn\'t happened yet.','Solving Muscle Soreness - The Secret Sauce','','inherit','closed','closed','','24-revision-v1','','','2017-01-21 08:49:32','2017-01-21 13:49:32','',24,'http://sothisisfitness.com/2017/01/24-revision-v1.html',0,'revision','',0),(810,1,'2017-01-21 08:50:01','2017-01-21 13:50:01','In the last three years I\'ve learned a lot about myself, my body, and what we\'re all capable of. I\'ve witnessed people achieve some amazing transformations, milestones and accomplishments, and I\'ve had my own fair share as well. With each success I have, each wall I break down...I can\'t help but want to see what\'s next. What ELSE can be accomplished that was previously \"impossible\"?
I kind of threw this out there at the end of the year...but didn\'t really get into it. This past November I decided to leap off the edge and see, once and for all, how deep the rabbit hole really goes. I decided to see just how far I can come from my starting point of 305 lbs. I decided 2016 is the year of the Ultramarathon.
The final challenge? 100 miles.
Wait...what?
Yeah...like I said, I more or less announced this in a post last December. I realize now, though, that I kind of just used the announcement as a means to make a point (and frankly, looking back, I sounded like an ass doing it). Maybe I was going for shock value...maybe I was drunk on coffee...who knows. Point is...I didn\'t explain the whys and wherefores of what really is kind of a momentous thing. I most certainly did not do the thing justice, that\'s for sure. I owe it to myself, those supporting me, and to the thing itself to explain what the hell this is all about...and why on God\'s green Earth someone would choose to do it.
So...yes. My latest challenge...perhaps the final, top rung of the achievement ladder left to climb...I am delving into the world of the Ultramarathon.
Ultramarathon?
Yes, I\'m not making that word up. An Ultramarathon is a running event longer than marathon distance (26.2 miles). There are two kinds - either time-limit (as far as you can go in 6, 12, 24, 48 hours) or the traditional \"distance goal\" (50K, 50 Mile, 100K, 100 Mile). So...what have I chosen to do?
50 and 100. Yes, Miles.
Those are my two big goals this year. First I\'m running the Pineland Farms Trail Festival 50 Miler on 5/29/16. After that...October 22nd to 23rd 2016...Ghost Train Rail Trail Race, where I\'ve got 30 hours to achieve my goal of 100 miles. As my prize, I\'ll bring home a big green cowbell (Pineland 50) and a rail spike (Ghost Train 100).
\"You\'re insane.\"
Am I, though? Earlier this month I had my last big training weekend - Saturday 4/30 I ran 18 miles. 12 hours later, on Sunday morning, I ran the Providence Marathon. I only slept 4.5 hours in between the two...and I finished Providence in a new personal best marathon time. In the two days after...aside from a slight twinge in my left shin (which we\'ll talk about another day) I felt fine. Literally hopping up and down. That\'s exactly the kind of shape I want and need to be in with a 50 mile race just weeks away. As insane as it might seem...I\'m actually ready for this thing.
The initial decision itself...THAT was a leap. It didn\'t happen all at once, either.
At first I registered for 50K. I was nervous. It was DEFINITELY a big deal for me. But once I got over the initial shock I realized...if I can do a marathon, I can do a 50K (so I felt better). And if I could do 50K, I could do 50 Mile (so I upgraded my registration). And if, at that point, I can finish a 50 Miler...well, just keep training and I\'ll have the best shot possible at finishing my first 100 mile race. It\'s all about the training and trusting the process.
That training, though, HAS been insane.
Those who follow this blog may have noticed...I haven\'t written a whole lot lately. It wasn\'t really on purpose...its more a result of my free time being completely consumed by training for this latest undertaking. In case you haven\'t figured it out on your own yet...training for an ultramarathon means one thing...
You run. All the time. Forever.
Honestly though, I feel like all I do is run. I\'ll spend a good 10+ hours a week running (half of that on the weekend alone). I have to get up at the crack of dawn to get it done so I either get to work on time (weekday) or don\'t blow half my day running (weekend). The downside is obvious...but on the bright side?
I can go run 10 miles without even thinking about it.
My body has reached a point where I could nap through a 5 miler. That intense weekend of Providence Marathon? I was fully recovered in just a couple days. It\'s incredible to stop and think about how much I\'ve improved my fitness...and sometimes I still marvel at the fact that I really am an athlete. I\'m training for a thing that such a small percentage of the population even considers doing...even knows exists. I\'m not the fastest guy out there...but when you\'re taking on 50 and 100 miles...simply finishing is an accomplishment.
That is why I choose to do this.
Because I can. And years ago, as far as I or anyone who knew me was concerned...it was impossible. Now that I know what I know and have achieved what I have achieved...I want to see just how far I can climb. With my friends and family behind me, and with the support of awesome sponsors like Cape Cod Nutrition Corner, I know...
This Is My Time.
I\'m gonna get that cowbell. And damn it all...I\'m coming for that rail spike. And if I can...anyone can. Go get it - I\'ll see you at the finish.','The Quest For 100','','inherit','closed','closed','','22-revision-v1','','','2017-01-21 08:50:01','2017-01-21 13:50:01','',22,'http://sothisisfitness.com/2017/01/22-revision-v1.html',0,'revision','',0),(811,1,'2017-01-21 08:51:21','2017-01-21 13:51:21','In the last three years I\'ve learned a lot about myself, my body, and what we\'re all capable of. I\'ve witnessed people achieve some amazing transformations, milestones and accomplishments, and I\'ve had my own fair share as well. With each success I have, each wall I break down...I can\'t help but want to see what\'s next. What ELSE can be accomplished that was previously \"impossible\"?
I kind of threw this out there at the end of the year...but didn\'t really get into it. This past November I decided to leap off the edge and see, once and for all, how deep the rabbit hole really goes. I decided to see just how far I can come from my starting point of 305 lbs. I decided 2016 is the year of the Ultramarathon.
The final challenge? 100 miles.
Wait...what?
Yeah...like I said, I more or less announced this in a post last December. I realize now, though, that I kind of just used the announcement as a means to make a point (and frankly, looking back, I sounded like an ass doing it). Maybe I was going for shock value...maybe I was drunk on coffee...who knows. Point is...I didn\'t explain the whys and wherefores of what really is kind of a momentous thing. I most certainly did not do the thing justice, that\'s for sure. I owe it to myself, those supporting me, and to the thing itself to explain what the hell this is all about...and why on God\'s green Earth someone would choose to do it.
So...yes. My latest challenge...perhaps the final, top rung of the achievement ladder left to climb...I am delving into the world of the Ultramarathon.
Ultramarathon?
Yes, I\'m not making that word up. An Ultramarathon is a running event longer than marathon distance (26.2 miles). There are two kinds - either time-limit (as far as you can go in 6, 12, 24, 48 hours) or the traditional \"distance goal\" (50K, 50 Mile, 100K, 100 Mile). So...what have I chosen to do?
50 and 100. Yes, Miles.
Those are my two big goals this year. First I\'m running the Pineland Farms Trail Festival 50 Miler on 5/29/16. After that...October 22nd to 23rd 2016...Ghost Train Rail Trail Race, where I\'ve got 30 hours to achieve my goal of 100 miles. As my prize, I\'ll bring home a big green cowbell (Pineland 50) and a rail spike (Ghost Train 100).
\"You\'re insane.\"
Am I, though? Earlier this month I had my last big training weekend - Saturday 4/30 I ran 18 miles. 12 hours later, on Sunday morning, I ran the Providence Marathon. I only slept 4.5 hours in between the two...and I finished Providence in a new personal best marathon time. In the two days after...aside from a slight twinge in my left shin (which we\'ll talk about another day) I felt fine. Literally hopping up and down. That\'s exactly the kind of shape I want and need to be in with a 50 mile race just weeks away. As insane as it might seem...I\'m actually ready for this thing.
The initial decision itself...THAT was a leap. It didn\'t happen all at once, either.
At first I registered for 50K. I was nervous. It was DEFINITELY a big deal for me. But once I got over the initial shock I realized...if I can do a marathon, I can do a 50K (so I felt better). And if I could do 50K, I could do 50 Mile (so I upgraded my registration). And if, at that point, I can finish a 50 Miler...well, just keep training and I\'ll have the best shot possible at finishing my first 100 mile race. It\'s all about the training and trusting the process.
That training, though, HAS been insane.
Those who follow this blog may have noticed...I haven\'t written a whole lot lately. It wasn\'t really on purpose...its more a result of my free time being completely consumed by training for this latest undertaking. In case you haven\'t figured it out on your own yet...training for an ultramarathon means one thing...
You run. All the time. Forever.
Honestly though, I feel like all I do is run. I\'ll spend a good 10+ hours a week running (half of that on the weekend alone). I have to get up at the crack of dawn to get it done so I either get to work on time (weekday) or don\'t blow half my day running (weekend). The downside is obvious...but on the bright side?
I can go run 10 miles without even thinking about it.
My body has reached a point where I could nap through a 5 miler. That intense weekend of Providence Marathon? I was fully recovered in just a couple days. It\'s incredible to stop and think about how much I\'ve improved my fitness...and sometimes I still marvel at the fact that I really am an athlete. I\'m training for a thing that such a small percentage of the population even considers doing...even knows exists. I\'m not the fastest guy out there...but when you\'re taking on 50 and 100 miles...simply finishing is an accomplishment.
That is why I choose to do this.
Because I can. And years ago, as far as I or anyone who knew me was concerned...it was impossible. Now that I know what I know and have achieved what I have achieved...I want to see just how far I can climb. With my friends and family behind me, and with the support of awesome sponsors like Cape Cod Nutrition Corner, I know...
This Is My Time.
I\'m gonna get that cowbell. And damn it all...I\'m coming for that rail spike. And if I can...anyone can. Go get it - I\'ll see you at the finish.','The Quest For 100','','inherit','closed','closed','','22-revision-v1','','','2017-01-21 08:51:21','2017-01-21 13:51:21','',22,'http://sothisisfitness.com/2017/01/22-revision-v1.html',0,'revision','',0),(812,1,'2017-01-21 08:52:32','2017-01-21 13:52:32','It still hasn\'t sunk in.
I ran a 50 mile ultramarathon...
Wow. Honestly I\'m still in disbelief. Of...like...the whole thing.
I learned a lot during Pineland 50...both about myself and about life in general. I know, that sounds corny, cheesy, and painfully cliche...but it is what it is.
I\'ve been pretty lazy for the last two weeks (yikes)...it\'s about time I get back on it, get back into \"training mode\", and finally put together this race report.
And gee willy, what a race report it is...
OK, so I embellished a little...
It\'s a race report like any other. Except... it\'s for an Ultramarathon...so that makes it...special? I don\'t know, just grasping at straws here trying to continue feeling like a unicorn.
Know what, screw that, of course I still feel special, and rightly so. One more time...
50 miles.
*ahem* Sorry guys...my \"entitled millenial\" was showing. I\'m done now. really...
According to my buddy Dave (an avid marathoner), at the end of the day it was actually a pretty challenging course. So let\'s talk about THAT... since I\'m sure that\'s what most of you are really here for. (That and my charming wit, obviously)
Pineland - A lovely weekend on the farm
The Salomon Trail Running Festival at Pineland Farms (Pineland for short) takes place at (you guessed it) Pineland Farms and has 7 races over 2 days. Saturday features a 5K, Barefoot 5K, Canicross 5K (5k with your dog), and 10K. Sunday features the distance runs - 25K, 50K, and 50 Mile.
I have no real experience with the Saturday course - rather than run it, I was working as one of the event timers with RaceWire that day. What I CAN tell you is the weather was positively OPPRESSIVE that day. It was SUPER hot, SUPER humid, the sun was beating down, and apparently there was some sort of \"ozone warning\"? I don\'t even know what that is. Conditions were so bad that the 10K course was almost cut in half and some health officials would\'ve probably been just as happy if the Saturday events just...got called off. I\'m glad they didn\'t - if I were a runner I would\'ve been PISSED at that...leave the choice to ME (which they did...downgrades were encouraged).
For the most part it seemed like everyone had a pretty good time on Saturday, and it was kinda fun to see people running a race with their dogs.
And then came Sunday...
Started my day off strong...with a freaking 2:30 am wake-up. While I might not have been working as a timer Sunday...my wife still was. So at 2:30 am up she was, and so was I. By 3:15 we (and the other timers) had left the hotel and were on-site by 3:30. I took some time to wake up, acclimate, and blog some final pre-race thoughts.
It was surreal...just like it always is before a new distance. Mom and Dad (my crew) showed up at 5 AM just as instructed, and we went over the packet, aid station plan, and pace chart one more time. Then 6 AM came...and off I went.
A Course So Nice You\'ll Do It Thrice!
I spared the aid station volunteers (and my support crew) from that OBVIOUS joke on race day, don\'t worry.
One of the things I liked about this course was how it was easy to mentally (and visually) break it up. I kind of split the course into \"The Grove Side\" and \"The Far Side\" (or \"The Yurt Side\").
The way the course was laid out, you hit aid stations multiple times - a total of 8 aid station stops on the 25K course. This was another (much appreciated) way to mentally break down the course into bite-size chunks.
So that\'s a 25K course - 50K runners did that twice and 50 Milers (me) did that 3 times plus a 3ish mile loop beforehand.
Ultra-long distance breeds...new challenges...
The course didn\'t look too bad on paper...but man...those rolling hills will get you.
Yeah...didn\'t think it\'d add up like that beforehand. Had this only been a marathon (I can\'t believe I just said that) it might\'ve been more manageable... but when you\'re talking such a long distance EVERYTHING adds up. Including GPS watch fluctuations/issues.
THAT was more than a little obnoxious. I know I covered 50 miles, but between typical GPS watch \"non-exactness\" and my not running down the exact middle of the course the whole time...over the course of 50 miles I lost about .7 on my gps log. boo. Let\'s be clear here (mostly for myself)...I ran THE WHOLE 50 GOD DAMNED MILES. Stupid gps...
The course itself certainly did have its challenges - in addition to those rolling hills there were some sections of the course I absolutely DESPISED - not because they weren\'t good...because they were freaking hard to run on (especially 40 miles in).
For the life of me, I can\'t remember where it was beyond just \"halfway through The Yurt Side\" of the loop...but there were parts of the course that went on the edges of farm fields, and the trail was sloped down and to the left. It sucked to run on. And with distance...comes compounded suck (the third lap of that was brutal).
It was also kind of tough running through the thick field grass for some stretches...like running through an unmowed-lawn-on-steroids. Every time I was getting a little \"ugh\" about the course and the challenge, though, there would be an aid station or the festival area...and I\'d perk up a bit.
Course support was pretty stellar
Honestly, if push came to shove... you COULD totally run this race without crew or probably even a freaking waistpack/vest. I don\'t recommend it...but the point remains... The aid stations were practically a runner\'s buffet, and you basically never went more than 3 miles without hitting one. I\'m talking boiled potatoes, chips, pretzels, chocolate, nuts, candy, water/gatorate/soda, pickles, pickle juice, pb & j...sweet lord they had it all! Except bacon. Slackers.
And I would be remiss if I didn\'t mention MY course support.
First off - Cape Cod Nutrition Corner. If it weren\'t for them I wouldn\'t have been able to do any of this in the first place. They sponsored me into the races and all the supplements/hydration I used during training and on race day came from them. They\'re the reason I can do Ghost Train 100, too! I\'m proud to run as a Team CCNC Sponsored Athlete...their only runner, and CERTAINLY their only ULTRArunner :)
Then there\'s Jason from Grin Hola - he didn\'t sponsor me...but he DID hand-deliver his amazing granola (review coming) direct to my doorstep 2 days prior to the race to ensure I had the appropriate fuel for race day. WOW. So thank you! It was one of few \"real foods\" I could deal with after mile 30. (stuff is MAGICAL)
And...last but not least...the most important one of all...
That\'s right, dear old Mom \'n\' Dad holdin\' down the fort on race day! Dad posted up in The Grove and Mom at Final Mile Aid Station. We kinda whiffed on my first pass, we got me on 2, 3 and 4, and for 5 and 6 (sorry Mom) I basically told them to pound sand because \"I just need to FINISH\". So...thanks for dealing with that.
And they knew...they KNEW...I went out too fast on loop 1. They knew because they paid attention to the pace chart I meticulously crafted (here it is for those who were asking). I was LITERALLY \"off the chart\" on my first loop. Too fast. Did I listen? No. Of course not. Mistake #2. #1 was going faster than I knew I should in the first place. Don\'t worry, it TOTALLY caught up to me on loop 2...and that\'s where I learned something vaulable...that I think I already knew...
The people make the event.
Despite the in-the-moment suck, I DID have an enjoyable time...and it was largely due to the people. The aid station volunteers were either cheerful & pleasant or downright bursting with excitement. The festival area (\"The Grove\") was awesome too - the energy was great to lift you up. On my 2nd loop through The Grove a woman from Team Six03 was borderline lunatic with her \"WOO\" screams (hah).
Attitude is everything.
I know how BS that sounds...but it\'s true. When you\'re fighting such a huge mental battle, positivity, self-confidence, and a \"can-do attitude\" are literally the only things keeping one foot landing in front of the other. That\'s why the aid stations, The Grove, my crew, and my wife at the RaceWire timing table were all so important. Having those boosts helped make my staying positive possible. In my efforts to stay upbeat and \"yes I can\"...a realization dawned on me:
Everything they say about Ultras is true.
It\'s all the same after mile 30. Yes, really. The pain was the same from mile 30 to mile 50. My nutrition struggles were the same. My feet felt the same. Everything really was the same. It got no better, but it got no worse. Same. It became mental. The last 15 miles were tough. The last 10 were harder. The final 5 were the worst...
and that\'s when I found \"the dark place\".
They say that mentally you\'ll go to \"a dark place\" late in the race...and I almost got out without hitting it... but I found it. It wasn\'t what I expected, though. It wasn\'t gloom and doom about succeeding in the 50 miler I was running. It wasn\'t \"Oh God, what the hell am I doing.\" \"I can\'t do this.\" etc...
It was about Ghost Train 100.
The exact thought was \"What the actual f**k did I get myself INTO?! I can barely finish THIS...how in the HELL am I going to do 100 miles 5 months from now?! I can\'t do 100 miles! I\'m fighting just to get to HALF OF THAT!\". I was stressing. I was bargaining with myself. 5 months away I was telling myself it was OK to accept anything over 50. Just make it to 60 that day. that\'ll be a win. And then I got a grip...
and in that dark place, I found myself.
It was almost a moment of awakening. Like the fog cleared and I saw behind the curtain. I saw the struggle for what it really was - mental. I resolved that right now, with less than 5 miles left, it\'s time to focus on TODAY, not tomorrow.
And today...I knew I could do it. I knew the whole time. The giveaway was that my doubt in the darkness wasn\'t about the 50. EVEN IN THE DARKNESS I knew I could finish this race. I remembered...this is how I felt in the final 3 miles of my first half-marathon. This is the same loathing and self-doubt I felt at mile 20 of my first marathon. I was ready to swear off running altogether then, too.
And I finished both of those only to move on to either a faster finish next time...or the next longest race. And today would be no different.
So I picked it up. I tried to move with purpose again. I demanded speed - had to go as fast as possible, I could still break 12 hours! Just GO.
And as I fought my way back through the final miles I knew. As I came through the clearing to the Final Mile Aid Station for the last time...to Mile 49.1...I knew. As I approached the fork...left for 2nd and 3rd lap, right for finish...I knew.
And when I finally took that right...and turned the corner... and saw my wife on the other side of the finish arch with my green cowbell in her hands...I knew...
...I had overcome the final obstacle: myself. ','Pineland 50 - The Come-Down','','inherit','closed','closed','','20-revision-v1','','','2017-01-21 08:52:32','2017-01-21 13:52:32','',20,'http://sothisisfitness.com/2017/01/20-revision-v1.html',0,'revision','',0),(813,1,'2017-01-21 08:53:11','2017-01-21 13:53:11','I am genuinely impressed.
\r\nWhen I first tried Puroast Coffee I think there were only three flavors. Now they have quite the variety...and I have to say - it was pretty exciting, as coffee goes, to try the new flavors as they came out. Every coffee roaster out there has their own array of flavors, some boasting a veritable arsenal of them. Many are passable, most need sugar to unlock the actual \"flavor\" of it...and some are downright awful, leaving a nasty aftertaste from the syrups used to create flavor.\r\nPuroast\'s flavors, however, are different.
\r\nAs I\'ve made clear before: if you\'re not drinking Puroast, you\'re doing yourself a disservice. As trivial as it may sound to the casual coffee drinker... not all coffee is created equally, ESPECIALLY flavored coffee. How-so, you ask? Oh let me count the ways...\r\n\r\n\r\nIt\'s no secret I\'m a big Puroast Coffee fan
\r\nIf you follow this blog, you may have seen my Puroast review a while back. The short version is - I ran into them at an obstacle course race (Battlefrog New England) and was super impressed. I stayed in touch, obtained some coffee samples (they had espresso, not coffee, on site), and did a review. To say the review was positively glowing... would be an understatement.\r\n\r\nCoffee is my spirit animal...and Puroast just stands head and shoulders above the rest.\r\n\r\nI was SO over the moon, as a matter of fact, that after my initial product review I had a long chat with their founder and became a Puroast ambassador/athlete of sorts. At the end of the day, aside from the occasional Dunk\'s hot or iced hazelnut...I just can\'t go back to other coffees. Puroast has ruined me for other coffees. It\'s honestly that good. It\'s like Puroast is the One Ring and I\'m freakin\' Golum. I could go on for days...instead go read my Puroast review.\r\n\r\n*ahem*...sorry, I was drooling for a second there...\r\n\r\nSO... as part of that ambassadorship I had the opportunity to try just about every flavor they offer. I honestly have not run into one I didn\'t like.\r\n\r\n
\r\n\r\n\"Roasts\"\r\n\r\nSo, some of these \"flavors\" aren\'t really \"flavors\" like you might think. Instead, they\'re different roasts...and yes, they\'re just as different from each other as hazelnut is from vanilla.\r\n\r\nDark French Roast\r\n\r\nI smell the coffee - both the unbrewed grounds and a brewed cup. Puroast\'s Dark French Roast has a great, deep, rich smell. Not burnt, like some dark roasts. Deep. It has a taste to match. It\'s rich, full-bodied, and dark as night...without being bitter. I know, we\'ve established Puroast isn\'t bitter...but sometimes in flavors where you kind of expect some bitterness...it still catches me off-guard.\r\n\r\nDark Guatemalan Roast\r\n\r\nThe Dark Guatemalan Roast is very similar to the Dark French Roast...but it\'s a bit smokier. I NEVER in a million years would\'ve been able to tell the difference between dark roasts before Puroast.\r\n\r\nSorry I\'m not sorry...I sound like a broken record, but there it is. The low acidity and lack of bitterness strikes again, allowing me to detect flavors...and enjoy flavors...that I have never been able to detect and enjoy before in a cup of coffee.\r\n\r\nEspresso Roast\r\n\r\nI happen to be drinking Espresso Roast right now. This flavor always reminds me of when I first ran into Puroast, as it was their espresso I (unknowingly) tried first. Like, ACTUAL espresso...so smooth I thought it was coffee. Their Espresso Roast is very similar - very smooth, not offensive or bitter as you might expect espresso to be. Definitely a full-bodied profile - the \"true\" taste of espresso is able to shine through.\r\n\r\n\"Flavors\"\r\n\r\nThese are what you expect when you hear \"flavored\". They are very different from each other, VERY different from the various \"dark roasts\" Puroast offers, but they are all VERY tasty. Puroast prefers to use natural flavorings. They blend in these flavors after roasting, when the bean is \"open\" and more receptive to infusion. Once the process is done they do a rigorous taste test, of course, to ensure the finished flavored coffees are nothing but the best.\r\n\r\nChocolate Almond\r\n\r\nI was pretty impressed with the depth of flavor I got out of this one. Puroast Chocolate Almond is a very light brew...not just color...it\'s just not a heavy coffee...if that makes sense. There\'s a subtle semi-sweetness of chocolate to it, which...with the lack of bitterness...you\'re able to get. Also...you almost get the dryness of a raw almond, with overtones of roasted almond. Imagine that...a \"chocolate almond\" flavor that ACTUALLY tastes like chocolate and almond. I think I\'m in love.\r\n\r\nMistletoe Mocha\r\n\r\nThis was another I really wish I could\'ve made last longer. Mistletoe Mocha had a subtle chocolate bitterness - not bitterness like coffee bitterness, more like the bitterness of a dark or semi-sweet chocolate. This flavor wrapped that pure chocolatey goodness up with a warm, medium body. I\'d like another, please.\r\n\r\nToasted Chestnut\r\nVery light flavor - a sweet nutty smell hits you first, then a subtle nutty flavor. The warm, full flavor of the chestnut comes through later on the back of your palate. A nice treat for the holiday season.\r\n\r\nVanilla Nut\r\nIn keeping with the theme of most of their flavored roasts, Vanilla Nut was very subtle and light on the palate. You definitely got a bit of a sweet vanilla taste - a bit more gentle than most \"french vanilla\" coffees you find.\r\n\r\nBourbon Pecan Torte\r\nThis was actually the first Puroast coffee variety I ever tried. Sweet smell right out of the package, as if there\'s an actual pastry hiding inside! The scent after brewing is incredibly similar. Light to medium body, again...very easy on the palate. Aptly named, as it does taste like a rich bourbon pecan torte in your cup. Well Done!\r\n\r\nHazelnut\r\n\r\nI find I often judge coffee companies on their ability to execute a good hazelnut. Not like it\'s the one true coffee flavor to measure all coffee brands by...it just happens to be my favorite, so if you can\'t hack it I\'m probably going to dismiss you as a whole (whether that\'s fair or not). I am happy to report, Puroast nailed it. Their hazelnut has a great subtle, gentle, nutty hazelnut flavor. Not overpowering, but definitely there...just right. It\'s very light on the palate, I\'d call it light body, not quite medium. I could drink this all day.\r\n\r\nNutcracker Sweet\r\nLight bodied and gentle on the palate. It does have a hint of nuttiness to it, but I\'m not sure I\'d call it \"sweet\". A tasty & pleasant brew nonetheless.\r\n\r\n
\r\n\r\nSo WHAT ARE YOU WAITING FOR?!\r\n\r\nRun, don\'t walk, to the supermarket (or...The Puroast Website) and pick one up!\r\nBeat the urge to stay in bed.\r\nWhat\'s YOUR favorite flavor?\r\n\r\n ','Flavor Round-Up - Puroast Coffee','','inherit','closed','closed','','16-revision-v1','','','2017-01-21 08:53:11','2017-01-21 13:53:11','',16,'http://sothisisfitness.com/2017/01/16-revision-v1.html',0,'revision','',0),(814,1,'2017-01-21 09:00:54','2017-01-21 14:00:54','Sometimes it seems that no matter how hard we try and how well we plan...It simply doesn\'t matter.
If the universe has decided it\'s going to flip your day upside-down...guess what. That\'s it. And that\'s precisely what has happened this past month here in good ol\' New England.
Massachusetts has had a \"historic amount\" of snowfall since late January. So far, something like 5 feet has been dumped on the city of Boston, with the rest of the state seeing similarly devastating snowfall. We live in New England...snow is not show-stopping. This, however, is a bit much.
So much, in fact, that it\'s completely thrown off both normal life and marathon training...for me AND others...But this isn\'t the first time somebody\'s plans have ever gotten thrown off.
Today\'s theme? Adapt or die.
Planning is CRUCIAL.
I\'ve said it before and I\'ll say it again - Planning is absolutely CRITICAL to success. The bigger the goal, the more important the plan. EXAMPLE: I decided, 9.5 weeks prior, that it would be a great idea to run a marathon. Given the immense task ahead of me, it would literally only be possible if I planned well and followed that plan. I mean...I was basically going couch to marathon and banking on muscle memory to get me halfway there.
Having a plan, I find, is ALWAYS important for me. I have to have a schedule, a plan, a timeline...I have to have that plan so I have something to stick to. Without it...it\'s so easy to just...not.
\"The best laid plans of mice and men oft\'n go awry\"-
Whatever the reason, sometimes things just don\'t work out how we plan. Honestly, it\'s inevitable. This...however...I did not see coming.
SERIOUSLY?
Just shy of 5 feet of snow...in just over 2 weeks.
That much snow in that short a period of time is a snow-removal nightmare. Town, City, and privately contracted snow removal \"troops\" have had a hell of a time dealing with it all. It was just...so much so fast... And ever since that last blizzard...
We\'re running out of room to put the snow.
The snowpiles and snowbanks are enormous. If you don\'t live in New England or, I don\'t know...on a mountain somewhere...you probably can\'t comprehend quite how large some of these snow piles really are. Schools were closed for a full week, some towns even slightly longer!
Why?
If we don\'t have room for the SNOW...well, trickle-down effect that ends with lack of safe places to walk and run. In many places there STILL aren\'t sidewalks. Where there ARE...they often ice up due to the near-constant sub-freezing temperatures. Some days it\'s even single-digit/sub-zero!
All of that has made running outdoors damn near impossible most days. But do we give up? No.
Adapt or die.
Things aren\'t always going to work out how we plan. Hell, we\'re lucky if it works out like that 50% of the time. If we just give up whenever things don\'t go quite right we will never get anywhere...and I\'d still be 300 lbs. ADAPT. Know what that means?
Figure it out.
Can\'t run outside? Hit the treadmill. Yeah, not the most attractive option, but hey, at least you\'re still running. The same goes for whatever your plan was. Sick kid and can\'t get to the gym? Do a bodyweight workout at home. Hitting a plateau? Make a change to your workout or nutrition.
There is always an answer. There is always an alternate way to achieve your goal. Giving up and throwing in the towel is never the way to go.
I was SUPPOSED to be running a 10 mile road race tomorrow as my last \"big\" training effort before the marathon next weekend...
Aaaaaaand it\'s postponed. Excellent.
Fine, Universe, I\'ll adapt.
So instead, I\'m going to do 10 miles outside TODAY, before the snow hits.
FINE.
So I\'ll just hit the damn treadmill. Just try and stop THAT.','Best Laid Plans','','inherit','closed','closed','','45-revision-v1','','','2017-01-21 09:00:54','2017-01-21 14:00:54','',45,'http://sothisisfitness.com/2017/01/45-revision-v1.html',0,'revision','',0),(815,1,'2017-01-21 09:01:52','2017-01-21 14:01:52','I should have been SUPER sore.
A couple of weeks ago I ran my fastest 20 miler EVER. I should\'ve been sore as hell at SOME point the following week. And I wasn\'t. The only thing that hurt was the new blisters I earned from being an idiot. And even THOSE were fine by Tuesday. As a matter of fact, that Tuesday I knocked out a pretty fast 4 miles in the freshly blizzarded roads of my New England neighborhood.
What Gives?
Why was I not sore? Why did I feel nothing even remotely resembling the bedridden crippleness I would expect from such a (relatively) hard 3 hour and 38 minute effort Sunday?
It\'s because I found the secret sauce.
Step 1: Accept that there is no magic pill.
Sorry to break the news...but there is not some magic pill that saved me from being a useless human being this past week. There is no \"one true way\" for anything in the health & fitness world. If there WERE, we\'d all be doing the same workout, using the same supplement brand, at the same gym, and someone out there would be a super-billionaire. The thing that works for the majority of people (or me) MAY NOT WORK FOR YOU. As long we have that understanding...we can move forward :)
Now then - the basics.
Q: Why do we get sore from working out?
A: During your workout, you\'re breaking down muscle so it can build back up stronger.
That\'s the short version, anyway. This breakdown usually leads to DOMS (Delayed-Onset Muscle Soreness) - you\'ve essentially damaged your body, so of course, you\'re likely to feel that damage. This soreness (DOMS) can occur, arguably, anywhere from 6 to 72 hours after exercise (usually about 24 - 48 hours after). It is perfectly normal.
OK, so what can I do about it?
As I suggested...there\'s no one medically agreed-upon way to fix or prevent DOMS. If you scour the internet you\'ll find MANY ideas on how to fix it. Below are five things I do that work awesome for me and seem to be considered effective by the internet at-large.
1. Have a plan
You want to be sure you don\'t work the same muscle every day - they need a chance to recover. So, have a plan for how you\'re going to break things up. A plan for the day, of course, but a longer term plan too. What are you doing today? Tomorrow? The rest of the week? Next week? How is next month laid out? Having a plan will ensure that you don\'t waste time, your muscles can recover and work harder for you, and ultimately, over time, you can reach your goals.
This whole \"have a plan\" thing...honestly...it\'s something you should be doing anyway - not just to avoid muscle soreness.
2. Hydrate
Your body is mostly made of water...and it tends to perform better and do what you want when you stay well-hydrated. Everyone and their mother tells you to drink at least 8 glasses of water a day...there\'s a reason. To be safe, and to ensure your body has what it needs I say double that (hell, I drink even MORE than that). What\'s the worst that happens (barring extreme circumstances)? You pee more? Good.
This \"hydrating\" thing...it\'s something you should be doing anyway.
3. Fuel
If there\'s no gas in the tank, the car doesn\'t go. Unfortunately, we humans can...and often DO...force our bodies to go when there\'s not enough fuel consumed. Whether you get abnormally tired or sore...you will feel it. The solution is simple: EAT. Your body needs fuel to power it through the day. On top of that, your body needs more fuel to get through whatever workouts your asking it to get through. Eat appropriately for your weight loss/gain goals and activity level. I\'m no expert, but here\'s what I can offer for guidance on that front.
This, too, is something you should be doing anyway.
4. Rest
A critical part of this whole process is rest. Not just rest days as part of your \"plan\"...but actual REST. In a bed. You have to allow time for your muscles to recover, rebuild, and undo the damage done to them causing this soreness in the first place. It\'s that simple. Get some sleep. If you\'re not getting 7 - 9 hours of sleep a night...you\'ll probably be more sore than you need to be.
Yes...You should be doing THIS anyway, too.
5. Recovery Aides / Supplements
The harder your workouts, the more they demand from your body. Don\'t forget - how hard your workout is is relative to your athletic ability. A basic routine might still be pretty taxing if you\'re a total rookie. The short version here is: use supplements. There are a number of different supplements that can help give your body the raw materials it craves in order to build back up stronger, faster and thus with less soreness. Whey Protein, Creatine, BCAA\'s, Glutamine, \"Recovery Blends\" or \"Post-Workout supplements\"...there are a TON of options and ways to mix them.
So how do you sort it out and find the right one?
You need a pro. My strongest advice here is to find a local supplement store. NO - not a GNC/Vitamin Shoppe/Big Box...a local supplement/nutrition store. If you live in Massachusetts I STRONGLY recommend you find a Cape Cod Nutrition Corner. I liked them so much I wiggled my way into becoming one of their team athletes! They only stock products they believe in, they are incredibly knowledgeable about those products, and they\'re going to give you unbiased opinions because they don\'t make commissions from vendors.
Budget yourself $30 or $40/month for this. Most of the solutions they offer will only cost you roughly $1/serving. If you\'re ok buying 10 for $10 yogurts at Stop & Shop or a coffee on the way to work, you should be ok with this option too. Stop by and see what they recommend. It could totally change the game for you :)
That\'s really it.
In the end, no matter what, if you\'re working really hard...you\'re going to be at least a little sore. You CAN do a lot to deaden the blow...it\'s not rocket science. You need to plan, eat, drink and sleep...and using supplements can help put you over the top in terms of reducing that soreness issue. Try it...and let me know how it works out for you.
Disclosure: As I mentioned, I am a Cape Cod Nutrition Corner Sponsored Athlete. As always, all opinions are my own, never bought, sold or influenced. Trust me - if I ever come across something I think is awful, or even sub-par, I won\'t be shy about it. It simply hasn\'t happened yet.','Solving Muscle Soreness - The Secret Sauce','','inherit','closed','closed','','24-revision-v1','','','2017-01-21 09:01:52','2017-01-21 14:01:52','',24,'http://sothisisfitness.com/2017/01/24-revision-v1.html',0,'revision','',0),(816,1,'2017-01-21 09:02:17','2017-01-21 14:02:17','Wow.
The Year Of The Conqueror indeed...
So I\'m beginning 2015 in the most epic of fashions...running my first marathon -the Hyannis Marathon - February 22nd 2015. I\'ve run a lot of races this year...but most of them happened pre-injury while I was in my physical peak. On its own, a marathon would be hard enough...But Now...now I\'m out of practice and have lost some of my endurance and speed.
It\'s gonna take a lot to be ready for this thing with just 9 weeks to train. But it can be done. And if I can do it...hell, ANYONE can. (Not that I\'d advise that...)
So how, exactly, do I envision this being possible?
In Order To Succeed At Anything...
planning is essential. I said it in The Year Of The Conqueror and I\'ll say it again...planning is essential. I DO have a plan, and for the last 3 weeks I\'ve been (mostly) sticking to it. Moving forward... I\'m going to have to be a lot better about making time for each day\'s workout...
In figuring out my plan I used a little Google-Fu to see what was out there for training plans. I ended up finding out...the shortest widely-available training plans were generally 18 weeks. Oh, good... that means my 9 weeks must be highly advisable...but regardless...
A Plan Is Necessary.
And I figured one out.
Essentially I did a modified Hal Higdon Novice 2 program. I took the Hal Higdon program (a very highly-regarded, successful program) and chopped it down from 18 weeks to 9. I cut out the early weeks where distance builds and progressed the middle weeks a bit faster.
It\'s not all about the mileage though-
Stretch and flexibility are hugely important for runners...ESPECIALLY distance runners. I added the (strongly recommended) option for Friday\'s rest day to instead be stretch or yoga. Stretch vs. Yoga, how long or what style...that\'s all dependent on how I feel that particular Friday. Either way...again...I STRONGLY recommend a whole day be dedicated to this.
Runners can lift too, y\'know...
Runners NEED to strength-train! It\'s unfortunate how many runners don\'t realize this, but it REALLY is important. Some low-weight high-rep strength-training is important to help build up leg strength for those long runs. Another area most runners don\'t think of - Core. Your core is stabilizing you throughout your run...it would be in your best interests to strengthen it to better handle the load. Your upper body is important too - your arms swing to help keep your momentum, balance, and stride in line - 26 miles is a long way to keep that swinging going. To this end I added in a light leg day and core work on Tuesdays and an upper body strength circuit on Thursdays.
Rest is not laziness -
It\'s actually REALLY important! Your body needs time to recover from all the hard work you\'re asking it to do. It may seem like a wasted day or laziness...but trust me...it isn\'t.
In the end, I\'m convinced you can run forever...
I follow a lot of people that run ultra-marathons...and I\'ve picked up on something. As long as you\'re putting in the work and doing endurance training...You can reach the point where you can run ANY distance. The key is...the farther you go, the slower your pace. Sure, I can do a 7:30 min/mile pace in a 5K...but when I\'m running 26.2 miles I\'m shooting for 10:00 - 10:30 min/mile. As long as you do a complete training program and figure out the right pace, you\'re golden. (Supplementing properly helps too - handy that Cape Cod Nutrition Corner is my sponsor for this race!)
Don\'t worry...you\'ll finish.
You can\'t ever be upset with your finish time the first time you do a particular distance. Focus on the finish and celebrate the achievement. Sure, I\'d like to finish this marathon in 4:30...but I\'ll be happy to finish PERIOD. Once you\'ve got your first 5K/half-marathon/marathon under your belt...then go for a better time. Don\'t ever diminish your success just because you didn\'t do it fast enough.
So... What are YOU training for to kick off The Year of The Conqueror?
','Mission: 26.2 - 2.22.15','','inherit','closed','closed','','49-revision-v1','','','2017-01-21 09:02:17','2017-01-21 14:02:17','',49,'http://sothisisfitness.com/2017/01/49-revision-v1.html',0,'revision','',0),(817,1,'2017-01-21 09:03:04','2017-01-21 14:03:04','A lot has happened in the last sixteen days. In order to make fundraising for The V Foundation possible I\'ve been hitting the pavement hard in search of sponsors for my big half-marathon run. I\'m happy to say...I\'ve been incredibly successful! I\'ve been floored by the outpouring of support and by all the businesses who have responded to my story and have committed to sponsoring me! I want to recognize and thank all of my sponsors and talk about how some of them have gone a step further to support me, but I can\'t do ALL of that in one post...it\'d be too long and you\'d get bored. Instead, let\'s talk about one particular addition to what\'s becoming two months of training and races.
Those who have been reading \"So THIS Is Fitness...\" know that Sportclips is the title sponsor for my half-marathon run. I called that the \"platinum level\" sponsor. I have also been seeking Gold and Silver level sponsors. One of the Gold level sponsors I\'ve secured went a step further and, among other things, went beyond the \"Gold\" level, allowing me to register for another race in preparation for the half-marathon! That\'s awesome! What race? Who did it?
MOCEAN Cape Cod! That\'s who. I poked my head in to the store one day (in Mashpee Commons, by the way), had a GREAT conversation with Ryan, the owner, and he seemed really into the blog, my story, and what I was trying to do. He threw out a lot of great ideas and hopefully late in September or early October we\'ll be able to hold a fundraising event at his store (as long as I can think one up!). He was so into everything I\'ve got going on with this that he not only signed on to be a Gold sponsor for the half-marathon, but he\'s now the title (Platinum) sponsor for another run! How excited do you think I am to add in another run to this little campaign? Yeah. So, what run is this?
The 5th Annual Canal Run For The Troops 10K
October 5th, at 10 am, I\'ll be starting what promises to be a beautiful run along the Cape Cod Canal. What a great way to spend day 2 of my birthday weekend! Turn 25 one day, go run a 10K the next. Works for me
This run is put on by a great little organization called Cape Cod Cares For Our Troops, headquartered in Brewster. I poked around their website, and they actually do a lot for Cape-based troops. You should check out their site (linked above).
There\'s something I\'d like to point out about road races:
One of the nice things many people don\'t realize is that when you sign up for a road race like this, where an organization is putting it on, your entry fee isn\'t just helping to pay for the running of the event itself - your entry fee is a donation to the organization and the (presumably) good work it\'s doing. They plan to use the money raised from this run to send 1500 Christmas care packages to our troops deployed overseas. Seems like a worthy cause to me. Maybe one will make it to my cousin Joshua, who knows.
This Is Only Going To Continue Growing!
That\'s not the only run I have the privilege of adding to my little campaign here, but I\'ll save the rest for another update. I\'m so excited at what this is turning into, so happy at the outpouring of support, and I can\'t wait to really get rolling with this! I want to send a BIG thanks out to Ryan and his crew at MOCEAN in Mashpee. You can find them in the Mashpee Commons at 34 Steeple St., on Facebook here, and at their website here.
I\'ve got about two weeks until the real training starts. Once I get all the sponsors lined up and confirmed I\'ll get everything in order for fundraising, which will probably happen about the same time I start some serious half-marathon training! Keep an eye out for the next update - it\'ll probably be about the other runs I\'m adding in!
If there\'s one thing you learn from this - let it be that anything is possible. In March I had never run before, now I\'m sponsored for four races. Wait...did I say four? You\'ll have to find out about the other two next time ;-) Don\'t forget to \"like\" the Facebook and follow the Twitter - I post more frequent updates there - you might get some cool insider info!','Getting things in MOCEAN - Running Update!','','inherit','closed','closed','','106-revision-v1','','','2017-01-21 09:03:04','2017-01-21 14:03:04','',106,'http://sothisisfitness.com/2017/01/106-revision-v1.html',0,'revision','',0),(818,1,'2017-01-21 09:03:04','2017-01-21 14:03:04','There really just aren\'t enough hours in the day. Life is busy! We have so many things we need to get done in 24 hours...and it\'s just not enough. Work, sleep, eat, meetings, chores, errands, meet up with friends...before you know it you\'re overdue on a whole laundry list of things...oh and there\'s the laundry too! I have a whole screen of my phone (multiple homescreens) dedicated to my \"To Do\". That\'s it, right there! That\'s not even the whole list...those widgets scroll. I even have to color-code it to keep it all straight. I\'m sure some of you can relate.
Bottom line is...how are we supposed to be expected to juggle everything we\'ve got going on AND get a workout in? It\'s crazy! What if you work a 12 hour day? What if you\'ve got the kids to worry about? It just. Doesn\'t. WORK.
Well...On this lovely Motivational Monday morning...I\'m here to tell you...We have to make it work. \"BUT HOW?! I just can\'t do it!\" Yes. You CAN. And it\'s not as daunting as it might seem.
OK... I know what you\'re probably thinking.
You\'re probably thinking I have no idea how busy you are, how much you have to get done, and how much this just doesn\'t work for you. Well...that\'s just the thing. It\'s not GOING to work for you. You have to make it work. You have to work. Nothing worthwhile in this world comes easy. Your ideal body is no exception to that rule. It\'s never easy adding something else onto your plate, and that goes doubly so for a commitment of this magnitude. Last August, if I knew what this was going to become...300 lb me probably wouldn\'t have gone for it. 300 lb me would think 188 lb me was insane.
Baby steps.
What I find is that most people staring a workout regimen in the face aren\'t looking at that big of a picture - they\'re looking at day one. Or week one. They\'re looking at 45 minutes squeezed into their day, or an hour, an hour and a half, even two hours when all\'s said and done getting to the gym, working out, showering, coming home...oh no Darrell...that\'s SO much time I don\'t have!
That\'s the thing...
If that\'s the mentality...you probably just don\'t want it bad enough yet. I know I know...I don\'t know you, I have no idea what you want...
Truth of the matter is, when you want something bad enough, you will move mountains to make it happen. If not, you won\'t move very far from the couch. I know plenty of people who say they don\'t have time, they\'re SO busy...but somehow find time to watch hours and hours of TV each day...(\"I Don\'t Feel Like It\" Syndrome, anyone?)
The important thing to know is: There is ALWAYS a way to make it work.
So, I\'ve done a lot of talking but I haven\'t told you how yet.
You have to take a good hard look at what you\'ve got going on in your life. Look at your daily schedule. You probably have a LOT of free time that you don\'t even realize you have! My college fraternity - Delta Chi, has a part of their scholarship program dedicated to Time Management - I\'m pulling this directly from that program...because it works. Take a blank weekly schedule like the one below (you can download it from http://www.time-management-abilities.com/printable-planners.html under \"advanced planners\":
Fill it out in order of:
1. Work (include travel time and getting ready...be reasonable)
2. Sleep
3. Meals (including cook time)
We\'ll pause here. All the remaining time, right now, is \"free time\". Yes, I know, you have SO MUCH you need to do...that\'s not free time. Well...here\'s where the next step comes in...Prioritizing.
Yes, there\'s a lot you need to get done. Ok, great. This is the time where you need to decide what is ACTUALLY important. You might surprise yourself. Things like doctor\'s appointments, grocery shopping (gotta have food to eat, right?) picking the kids up from school or bringing them to sports/activities/etc are going to be high priorities. Many of these things likely have to happen at a certain time, so that\'s going to bump them a little higher up on the priority list as well. All of the other little things you need to get done are probably lower priority items. So, let\'s go ahead and put those high priority items on the calendar. So now we have
1. Work | 2. Sleep | 3. Meals | 4. High Priority Items
And the rest is free time. There\'s still probably a good bit of free time left each day, right? It might be occurring at strange times, but it\'s there. This is the part where you can shimmy a workout in.
Yes, I know...you still have SO MUCH you need to get done. That\'s what prioritizing is about. If you\'re still reading this, you\'ve already decided that getting your health and fitness straightened out is a high enough priority that you can shuffle some lower-priority things around. So, let\'s find a convenient place to stick that workout. I like to work out first thing in the morning...energizes me, gives me a boost for my day, gets it out of the way and...frankly...at the end of a long day I\'m worn out and there\'s a good chance I could lose motivation. I recommend you work out as early as you can. The earlier you work out, the more energy you\'ll have and the more successful your workout will be.
So now we\'ve got
1. Work | 2. Sleep | 3. Meals | 4. High Priority | 5. Workout | 6. Low Priority
Now you can fit all of those other lower-priority items into your day. Throughout the course of the week, I\'m sure there\'s enough free time to get everything done that you need to get done. You probably even STILL have some free time left after that! This will even work for the people who work crazy shifts.
Yes, this is not a fool-proof system. There are some people out there who work two jobs, three jobs, are going non-stop, and might not think they have time. Well, these are the people who need to take \"make it work\" to heart. I know plenty of people who will sacrifice something to make the workout happen. Sleep just a little bit less, get up a little bit earlier, go to bed a little earlier or later, take a little less time to eat, get ready for work a little bit faster...You need to look at your schedule once you\'ve gone through the list of work, sleep, meals, and high priority items and think hard about what or how you can shuffle, squeeze or re-arrange to make it work.
I challenge you to stay strong and put the workout into the schedule before the low priority items. The only reason I wouldn\'t count the workout as a \"high priority item\" is because it doesn\'t have to happen at a particular time. High priority items should be the kind of thing that either HAS TO happen first, or has to happen at a particular time (such as a doctors appt., or getting to a business before it closes, etc).
I\'ve gone through a lot of trial and error getting my schedule to work. I\'ve had a lot of ups and downs. Working in a restaurant, my schedule is different week to week...I have to make it work. As I\'ve gone through these 5 different programs I\'ve done, I\'ve gotten a little better at it each time. But, as I get more and more dedicated to my fitness I have to look a little harder at my schedule. I\'ve designed an endurance training schedule for my half-marathon run that is pretty involved...I\'m juggling a workout program, running, and yoga. I have commitments with Delta Chi, my Masonic Lodge, work, my fiancee, etc etc. I\'m making it work. You can too.
In almost every case there is a way to make it work. You just have to find it. If you can\'t, reach out to me at Darrell@SoTHISIsFitness.com and I will do my best to help you figure it out. If you find you\'re having a hard time keeping your priorities straight (or doing the prioritizing in the first place) or want a community to help keep you accountable and share your struggles, please feel free to join the \"So Fit\" Family on Facebook. It\'s a special community within the \"So THIS Is Fitness...\" world where we share our successes, seek support during tough days, seek and share advice and keep each other motivated to be and do our best and get to the goal we\'re all chasing.
Just remember...
','Making It Work - Time Management','','inherit','closed','closed','','103-revision-v1','','','2017-01-21 09:03:04','2017-01-21 14:03:04','',103,'http://sothisisfitness.com/2017/01/103-revision-v1.html',0,'revision','',0),(819,1,'2017-01-21 09:03:05','2017-01-21 14:03:05','I\'ve been talking a lot about all these road races I\'m doing in the next two months - the 5K (from Sunday), the two 10K\'s, and of course the half-marathon. I\'m fortunate so many companies have signed on to sponsor me - they have made it possible for me to do these races and to continue to do work for a great cause (please be sure to check out the sponsors page and see who\'s helped me out - they\'re all great!). I\'ve only made a small announcement on Facebook, but the big news is -
I\'m fundraising for The V Foundation For Cancer Research!
Yes, this campaign of runs is a fundraising campaign, and the fundraising officially started a few days ago. You can visit my online fundraising page here if you\'d like to make a contribution. All of my training, My Story, and My Transformation has made this possible.
So...what IS The V Foundation and why do I (you) care?
The V Foundation\'s mission statement, found on their website, is:
The V Foundation is a charitable organization dedicated to saving lives by helping to find a cure for cancer. The Foundation seeks to make a difference by generating broad-based support for cancer research and by creating an urgent awareness among all Americans of the importance of the war against cancer. The Foundation performs these dual roles through advocacy, education, fundraising, and philanthropy.
The V Foundation was founded in 1993 by former NCAA basketball coach and N.C. State Athletic Director Jim Valvano with the assistance of ESPN. It was announced in a tear-jerking speech at the 1993 ESPY awards (seen below).
Basically, Jimmy V was diagnosed with terminal cancer and wanted to help find a cure. Going through it from the patient side of it, he realized just how slowly cancer research fundraising ended up benefiting the actual patient, so he sought to speed up the process. Jimmy V passed away just two months after his ESPY speech, but 20 years later The V Foundation is going strong, making an impact, and working hard towards realizing his ultimate goal of finding a cure.
So what exactly am I doing to help?
I am running four races to raise awareness and raise money for The V Foundation. One of them has already happened, the other 3 are all in the month of October.
9/22/13 - Tavern to Tavern 5K - Cambridge, MA (finished 200/722 - time: 23:51 - 7:45 min/mile)
10/5/13 - Canal Run For The Troops 10K - Buzzard\'s Bay, MA
10/20/13 - 31st Annual Boston Firefighters Local 718 Memorial Road Race 10K - Dorchester, MA
10/26/13 - Cape Cod Marathon Half - Falmouth, MA
I\'m currently fundraising through word of mouth and online through social media. You can, again, reach my online fundraising page here:
http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13
I\'m in the process of brainstorming a fundraising event to hold locally. More on that soon (I hope!).
Why The V Foundation?
I know there are a million charities out there I could be fundraising for and some people have asked me how/why I chose The V Foundation. The answer is very simple: My college fraternity - The Delta Chi Fraternity, Inc. - partnered up with The V Foundation in 2006. Almost every philanthropy event I did as an undergraduate member of my Chapter was to benefit The V Foundation...needless to say I had a lot of exposure to it and what it stood for. After raising over $2,800 for Dana-Farber through my Falmouth Road Race run, I thought it\'d be nice to do something similar for the first charity I ever really worked with and that I had such ties to. All money raised through this campaign will be donated to The V Foundation on behalf of The Boston Area Alumni Chapter of Delta Chi.
So why should I care? And why should I contribute?
These days it seems like everything causes cancer. We\'re figuring out every day that something else we\'ve gotten used to can give us cancer! Even some of those who do their best to avoid carcinogens can be struck by the disease, and unfortunately, nearly everyone has a friend or family member who has been touched by some form of cancer. Cancer has stumped the world\'s top scientists for years, and the research necessary to learn more and figure out how to beat cancer takes a lot of time, training and equipment which, of course, costs a lot of money. By contributing to fundraising for organizations like The V Foundation, we can help build up the funds needed for grants to help researchers who are working so hard to find a cure.
Please help me make this a successful fundraising campaign!
On behalf of The V Foundation for Cancer Research and The Boston Area Alumni Chapter of The Delta Chi Fraternity, Inc. I thank you all in advance for your help, support, and generosity! If you have any questions please don\'t hesitate to reach out and ask - Darrell@SoTHISIsFitness.com
http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13','Do It For The V','','inherit','closed','closed','','99-revision-v1','','','2017-01-21 09:03:05','2017-01-21 14:03:05','',99,'http://sothisisfitness.com/2017/01/99-revision-v1.html',0,'revision','',0),(820,1,'2017-01-21 09:05:57','2017-01-21 14:05:57','I have a confession to make...I\'ve been cheating. Cheating is bad. Cheating is where we lie to ourselves, to our loved ones, and to those around us. It\'s where we pretend what we\'re doing is OK even though in our hearts we KNOW it\'s wrong. Cheating is where we slowly undermine all the hard work we\'ve been doing. And DON\'T EVEN try to tell me you don\'t feel bad about it when it happens...\n\nSo why do we cheat? Because it\'s supposed to be OK here and there. People tell us you just have to allow yourself a cheat day every once in a while to stay sane. Why? How is going against my nutrition plan going to help me? The short answer is...it\'s not. It\'s time to talk about the elephant in the room - and I\'d like to ask you to RE-COMMIT TO YOURSELF to be the best you can possibly be with your nutrition habits for 2014 and beyond!\n\n\n Read on...and tell me if my story sounds familiar to you.\n\nSo...Like I said...I\'ve been cheating. I really almost wrote \"nothing major\"...but that\'s just me lying to myself again. Every cheat is major. Every cheat is one more step down the rabbit hole. But I\'m getting ahead of myself.\n\nI\'ve been cheating. Little nibbles here and there, a few bites of this, not being strict about that, etc. I figure, I\'m doing great with my fitness and nutrition, I\'m down to 175...THAT\'S AN EXCUSE! I had a ton of excuses! \"It\'s ok, I\'m doing well, I can handle it.\", \"My metabolism is so fired up it\'ll just shred through this like nothing.\", \"I\'ve earned it.\", \"I just ran 10 miles, shut up.\"...\nThe list goes on. Bottom line, I was justifying little violations of MY OWN RULES! Those rules, combined with hard work, are what got me these results...they\'re why I can actually SEE ABS NOW for the first time in my life...why would I go against that?\n\nReally...no good reason. It was there. I had waited too long to eat and was hungry. It looked good. None of those were on my list of good reasons to eat something.\n\nWhy is cheating bad? Why is this a big deal?\n\nI\'m so glad you asked. It\'s really simple. A cheat meal, or worse, a cheat DAY, is extra calories, fat, sodium, oil, grease, etc that you wouldn\'t normally have in your day or week. A cheat is a direct violation of all the hard work you\'re doing - of your careful portioning and planning, of your low-fat cooking, your extra effort each day to avoid those sources of fat and \"badness\"...that time you said \"no, thank you\" to a chicken wing or a beer. Cheating basically undoes that hard work. It might seem obvious, but if you don\'t cheat and you stick to your plan, you\'ll see better results faster. Cheating is also bad for another reason.\n\nCheating is a slippery slope\n\nOnce you start cheating, you\'re making it ok. After you allow yourself to cheat enough times, you may start cheating bigger. It might not be just a nibble anymore, it might be a half a bacon cheeseburger...or a whole one...or a whole day...I know, I sound ridiculous and as if this is the end of the world...but honestly, I\'ve been there. I did it. When I was on Weight Watchers with my mom, we\'d go weigh in on Saturday morning, and once we left the meeting it was cheat day! We\'d go get a fatty sloppy greasy breakfast at our favorite local place, then we\'d do whatever for the rest of the day - no weighing, no measuring...just enjoy the day! Why? We had the whole week to make up for it. \n\nWith that mindset, you\'re starting behind the 8-ball instead of making forward progress all week!\n\nSo, I had established my one cheat day a week - I was following all the bad habits I needed to get rid of! What happened when I went to UMass and lost my support system? I hadn\'t learned anything and I fell back on what I knew. 5 years later...well...you know how I blew up.\n\nI\'m asking you to re-commit to yourself for 2014\n\nKeep up your end of the bargain with yourself! Stick with the program and get the results you\'re working so hard for. I know, I make it sound kind of DefCon 1, but it\'s better to head this kind of thing off at the pass than to get caught with your pants down later like I did. The whole point of starting this blog was to help people learn from my mistakes...well, here\'s a BIG one to learn from. I bet I could\'ve got better results from Focus T25 if I buckled down and stuck to my guns on nutrition. When I start P90X3 in January, I\'m going to revamp my nutrition, really pay attention to it, and get the best possible results out of it that I can!\n\nJoin me in this! From this day forward (yeah, I\'m not waiting for the new year) every time I find myself looking at a cheat...every time I find myself bringing a cookie towards my mouth or some similar situation...the words of the video below are going to replay in my mind.\n\nI kid you not.\n \nA friend reminded me about that little gem, and it is SERIOUSLY what I need to scream at myself in my head sometimes...and it works. Try it :) You\'ll be glad, down the road, that you said no to that ONE BITE of pie, or that ONE SLICE of pizza...or that ONE DAY to just go nuts. Stick to your guns!\n\nHave faith - you can do this! 2014 is going to be a big year!','Put That Cookie Down!','','inherit','closed','closed','','85-autosave-v1','','','2017-01-21 09:05:57','2017-01-21 14:05:57','',85,'http://sothisisfitness.com/2017/01/85-autosave-v1.html',0,'revision','',0),(822,1,'2017-01-21 09:19:38','2017-01-21 14:19:38','I\'ve been trying out something new, and after lots of training trials and game-day performance, I\'m ready to let you all know what I think.\r\nHealth Warrior Chia Bars.
\r\nIf you\'ve seen tweets from me that say #PoweredByChia...this is what I was talking about. There\'s been quite the \"superfood\" craze lately, and chia seeds are part of that. I\'ve been trying these out to fuel myself for runs, workouts, and life in general, and I\'ve got lots to tell you. In order to tell you about Health Warrior\'s Chia Bars, however, first the question must be asked...\r\nWhat the heck is Chia?
\r\nHealthy. That\'s what. Now that I\'ve gotten that out of my system, let me REALLY answer my own question:\r\n\r\n\r\n\r\nYou may have seen it in a little tube on a point-of-sale display at your local \"health food\"/ nutrition store, you may have seen the word \"chia\" thrown around in \"health food\" packaging, or you may have heard people talking about the newest greatest thing - CHIA!\r\n\r\nChia is a little tiny seed, and it\'s been around forever. The reason it\'s such a big deal now is that it\'s a superfood, and people are just now catching on to it - it\'s becoming mainstream.\r\n\r\nSo what\'s a \"superfood\"? The word itself is just a marketing term companies throw around to say something has a wide berth of health benefits - as far as I can tell it\'s not actually a word nutritionists, doctors or dieticians have put out there. I\'m ok with it though - it\'s just a descriptor and it DOES apply here so frankly I don\'t care where it came from.\r\n\r\nChia seeds ARE pretty packed with nutrition...
\r\n...for how small of a seed it is, anyway. As Health Warrior describes on their site - one 16 ounce bag (1 pound) of their chia seeds is equivalent to:\r\n\r\n - 10 lbs of salmon (Omega -3 Fatty Acids)
\r\n - 3 lbs of tofu (protein)
\r\n - 4 lbs of milk (calcium, I\'m assuming? They talk about strong bones with that one)
\r\n - 4 lbs of oatmeal (fiber)
\r\n - 15 lbs of broccoli (magnesium)
\r\n
\r\nThat\'s an awful lot of work for one pound of little tiny seeds to be doing.\r\n\r\nHealth Warrior uses those amazing, hard-working, nutrient-dense little seeds to make their Chia Bars.\r\n\r\nSo now that we\'ve covered those bases, we can look at...\r\nWhat\'s in these Chia Bars?
\r\nThese things are pretty amazing. Let\'s take a look at the label.\r\n\r\n\r\n\r\nSee that?! These bars are 100 calories each (similar to other fitness \"nutrition\") and pack an awful lot into that little space. 1000mg of Omega-3 fatty acids, 4g of fiber (16% daily recommended intake), 4g of plant-based whole-food protein, and they make it taste good with just 5g of sugar.\r\n\r\nBut wait - \r\n\r\n\r\n It\'s all-natural and...well...healthy! That 5g of sugar comes, primarily, from the organic agave syrup! NOT high-fructose corn syrup. NOT \"sugar\". NOT aspartame, sucralose, fructose, or any \'ose\'. Look at all the other ingredients - brown rice syrup, organic cashew butter, organic this, organic that...it\'s all organic and natural! These things are really healthy! The label also makes a point to say that it is soy-free, dairy-free, gluten-free and 100% vegan. They get it done and take care of a lot of peoples\' dietary needs/restrictions. It SEEMS to me to be the case that this would also qualify as paleo-friendly, but I\'m no pro on paleo, so I\'ll have to look into that a little more.\r\nSo we know what they\'re made of, and we know the health benefits...but there\'s another important question to ask:\r\nDo They Taste Good?
\r\nYES! At least, I think so. These chia bars are offered in a variety of flavors - they are usually sold one flavor to a box, but my friend Brad at Health Warrior was kind enough to hand-pack and send me a variety box so I could try them all! They have: Coffee, Acai Berry, Banana Nut, Apple Cinnamon, Chocolate Peanut Butter and Coconut. I have to say, my favorites are Apple Cinnamon, Banana Nut, and Coconut. They\'re ALL really tasty, don\'t get me wrong, but those ones are all tied for first place.\r\nI swear, the flavors are crazy good!
\r\nIf they were colors, they\'d be the most vibrant, saturated hues of the color possible - that\'s the best way I can describe how the flavor really nails the description - the Banana Nut REALLY tastes like banana nut bread, the apple cinnamon smell and taste evokes memories of my favorite apple cinnamon oatmeal and baked goods growing up, the coconut tastes like every yummy coconut dessert I\'ve ever had...I don\'t know how they do it while keeping it so healthy and natural, but these things are basically a pre-race dessert for me!\r\nTexture
\r\nI feel like texture is important to touch on with this product. These bars are, primarily, made with little tiny seeds, after all, and you CAN tell when you\'re eating it. The texture is not offensive, let me be clear on that. Think of it, in a small way, like when eating popcorn - sometimes a little piece gets left behind in your mouth and you find it later. Sometimes I find a chia seed floating around my mouth once I start my run. I do not mind this at all - it\'s still wrapped up in some of the flavor-y goodness of the bar, so it\'s like a little flavor nugget left behind in my mouth. I kinda like that.\r\n\r\nPlease note that this does NOT happen every time, only sometimes. I\'m sure if you have your bar with some water that would likely eliminate that occurrence completely. I have a feeling this is kind of my fault as I tend to fly through it and not necessarily chew thoroughly. Again - this is NOT a negative, just something to be aware of. I happen to like it, and for the health benefits / fuel quality I\'m getting, I\'m more than happy to \"deal\". That aside, overall, the texture kind of reminds me of a soft, chewy granola bar. No points are deducted in the \"texture\" and \"mouth-feel\" department.\r\nPerformance
\r\nI. Felt. GREAT. I\'m not going to take you through each individual run like I did with the FitAid review, but after trying these bars a dozen times I can say with absolute certainty that I felt great when powered by these bars for a run, workout, or my day in general. I usually have a bar about 15 to 20 minutes before I begin my run/workout/whatever, and it gets me through my workout like a champ - when I might otherwise feel the need to stop, walk, or take it easy, instead I keep on truckin\' like a boss. For longer workouts, like a big distance run, I do tend to re-fuel after about an hour, but you should do that anyway - 100 calories isn\'t going to get you through a half-marathon, no matter HOW nutrient-dense it is.\r\n\r\nI went on a variety of run distances with this from 2 miles through half-marathon distance. Some were races, some were just my own regular workouts. I also used these for a pick-me-up on a regular day and felt great and really energized. These little bars are a great way to give your body what it craves to fuel it through a workout or through a normal day as a regular part of your daily health and nutrition.\r\n
\r\nHealth Warrior Chia Bars - the verdict?
\r\nThere\'s no two ways about it - Chia is a great way to fuel yourself for whatever is coming your way, and Health Warrior\'s Chia Bars are an EXCELLENT vehicle to get it. I HIGHLY recommend that you find them, get them, and give them a try. You can order from the Health Warrior website or find the bars at your local Whole Foods Market. They\'re working on expanding, and I hope Marathon Sports (one of my favorite running stores) starts carrying it soon. If you have any questions, PLEASE reach out and ask! You can get me at Darrell@SoTHISIsFitness.com or use the contact form at the bottom of the page. Also, if you haven\'t already, please \"like\" the \"So THIS Is Fitness...\" Facebook page to keep up with everything going on - I post there a LOT more frequently than I do on this site.\r\nNow go get some Chia Bars! :)
','Ch-Ch-Ch-CHIA! Health Warrior Chia Bar Review','','inherit','closed','closed','','80-revision-v1','','','2017-01-21 09:19:38','2017-01-21 14:19:38','',80,'http://sothisisfitness.com/2017/01/80-revision-v1.html',0,'revision','',0),(825,1,'2017-01-21 09:26:00','2017-01-21 14:26:00','In our modern, advanced, intelligent society, I\'m shocked to see that we\'re still so susceptible to fear-mongering and mass ignorance. I\'m sure we all know...
\"Those who fail to learn from history are doomed to repeat it.\"
We have been wrong before. We believed the Earth was flat. We believed cigarettes were healthy. We believed diet soda was actually a healthy alternative to regular soda. Today, we seem to believe \"GMO\'s\" are creating un-killable man-eating weeds, turning our soil toxic, and poisoning our children turning them into mutants.
My question is: Do you know why you hate \"GMO\'s\"? Do you even know what they are? Really? If you use your noggin for a minute and try to see through the mob-mentality hysterics...I\'m sure you\'ll be surprised.
Let me clear something up right now: I\'m not Pro-GMO. I\'m not Anti-GMO. I\'m Anti-Ignorance.
Get Educated. Let me teach you a few things...
I really can\'t stand all the nonsense I see on Facebook. I see people blindly re-posting all kinds of anti-GMO propaganda (yeah, I used that word) and I can\'t help but think... do you even KNOW what you\'re saying by sharing/re-posting that?
Fear-mongering, scare tactics, and a gross misunderstanding/lack of actual facts has skewed things to the point where there\'s a veritable war on GMO\'s...and we may very well look back on it with immense regret. I\'m going to do my best not to ramble. Let\'s take this step by step.
First...What IS a \"GMO\", anyway?
Farmers face a lot of challenges. Pests, drought, weather, and much more can lead to low crop yields. Farmers have to overcome it all - after all, we\'re counting on them to feed us. Well, people realized that many organisms possessed qualities that would be IMMENSELY helpful in our crops to combat these very problems - hence, GM seeds. GMO stands for \"Genetically Modified Organism\". Basically, scientists take a gene from an organism with the desired trait and put it into the DNA of the seeds of a crop farmers grow, like corn or potatoes.
Example: BT Corn. BT stands for Bacillus Thuringiensis. Corn has MAJOR pest issues - pests that are killed by a toxin BT produces. Essentially, introducing specific BT genes into corn made the corn produce that toxin. That\'s right, toxic to specific pests (mostly), not ALL insects, not animals, not humans.
There\'s also GM crops that are drought-tolerant and, more famously, resistant to pesticide. They\'re even working on being able to fortify foods with additional vitamins they don\'t normally have! If executed properly, something like that could solve a lot of problems around the world.
Ok...but...they\'re bad!...right? science AND research
Says who? When I surf the internet and read all of the top results on GMO, Monsanto, and why everything to do with this topic is \"Bad\"...I see a lot of misinformation, scare tactics, and enough fear-inspiring trust-destroying buzzword combinations to make your head spin. There is a troubling lack of facts and peer-reviewed research associated with every claim I see that GMO\'s are bad/evil/destroying the world. See this, this, and this as examples.
What claims are \"they\" making?
-GMO Corn caused tumors in ratsThere were so many issues with this \"study\", and it is completely debunked, yet anti-GMO groups are still harping on it as fact (yes, that was published well after retraction). Another anti-GMO site claimed GMO\'s caused liver/kidney damage...but the \"review\" cited said itself that the tests were not sufficient to prove anything conclusive.
-Farmers are being sued when GMO pollen blows into their cropsThis is a big twisting of the truth. There are famous cases this is based on (see this, this and this). There are far less cases being brought up and going to court than many anti-GMO activist groups would lead you to believe. They\'re going after people violating patent law by saving/replanting seeds, not wind-blown pollen.
-GMO Seed-sellers are \"controlling and manipulating farmers\"Not quite. These Genetically Modified seeds are, essentially, akin to a software developer creating a new program, or an artist painting a new picture - they retain the rights to profit from their new creation. The scientist may not have created \"seeds\", but they DID create seeds that have extra genes built-in. Copyright, trademark, and patent apply, even if it seems strange. The farmer agreed to these terms when they bought the seed. Nobody held a gun to their head - it was a choice.
-Monsanto et al are selling sterile \"Terminator seeds\"While it\'s true \"Terminator seeds\" (which do not grow back the next year) do exist, GM Companies have never actually put them to market. (that I know of)
-GMO crops are creating unstoppable pesticide-resistant super-weeds and super-pestsPests and weeds are going to evolve and become resistant to our efforts just like the flu virus morphs and changes every year to resist the flu vaccine...but you don\'t see pitchforks and torches outside your local clinic or pharmacy, do you?
-Pesticides are destroying good soil, rendering it forever useless without GMO seeds-There\'s collateral damage as a result of \"Roundup-Ready\" crops.
The list goes on. These are just some of the many allegations being made. I\'m not here to refute them all, but I simply had to point out that some are, in fact, incredibly false.
\"Label it! I HAVE A RIGHT TO KNOW!\"
This whole \"gmo\" labeling thing is such a huge deal right now...there are GMO labeling measures being fought for around the country...and food/drink/agriculture companies are pouring millions of dollars into the fight to squash it. Why?
Mandatory labeling accomplishes nothing.
Labels are great - they allow us to have more information and, thus, make informed decisions. Sorry to break it to you, but Mandatory GMO Labeling wouldn\'t help us make any kind of decision we can\'t already make. People say they want to know so they can know what they\'re putting in their bodies. They want to know so they can avoid foods they don\'t want. They want labeling because...they WANT it! And other countries have it, so why shouldn\'t WE?!
Know what ELSE other countries have? Communism.
Seriously, though - every argument FOR mandatory labeling I see is a lot of demands, a lot of ignorance, a lot of \"I THINK I know what\'s up\" and little or no fact / REAL good reason. Current U.S. Law requires labeling on new foods that have significant nutritional or allergenic characteristic, and the FDA has judged that, so far, there is no danger, health risk, or reduced nutritional value from GM foods. There are many \"Certified Organic\" and \"non-GMO certified\" foods labeled as such. So...all those \"informed choices\" you want to make? You already can.
On the flip side, all the arguments I see against mandatory labeling are based upon facts, research, and real reasons. There would be a lot of cost involved in such an endeavor. Mandatory labeling hasn\'t exactly gone like a dream in other countries. Customers ALREADY have choices (as I said above). My favorite reason - mandatory labeling would imply some kind of health risk - you don\'t need to be a genius to imagine how that would pan out...it\'d be like slapping on a poison label.
There IS positive potential for GM foods
I\'m no expert, but given the technology GM foods could solve a lot of problems. Better pest resistance and less reliance on pesticides could mean it\'d be less expensive for farmers to...farm. Less crop loss due to pests means more people get fed. Genetic Engineering could lead to larger fruits and vegetables, feeding more people. Vitamin enrichment could solve critical vitamin deficiencies in other parts of the world. Drought-resistance could mean crops could be grown in far more places - more people get fed. All in all, GM foods could be a big part of the fight against world hunger and feeding an ever-increasing world population.
And if we freak out and squash GMO\'s...we\'ll only have ourselves to blame.
TRUTH IS - We\'ve been doing this for centuries
Maybe not the same way, but farmers have been \"messing with\" your food for a very long time. How do you think broccolini exists? Farmers have been doing their own (more crude and unpredictable) genetic modification for a very long time. Cross-breeding, selective breeding/planting, etc. This is not a new idea, just a new method. Why, all of a sudden, are we upset?
Again, let me be clear - I am not pro-GMO. I am not anti-GMO. I\'m simply remaining open-minded. I\'m forming my opinion and making my decisions based on fact, not fear. I\'m certainly not blindly following what everyone else tells me about GMO\'s. If YOU would like to be educated and sound a whole lot smarter when you talk about GMO\'s, you can visit any of these sites/read any of these studies:
http://www.scientificamerican.com/article/study-linking-genetically-modified-corn-to-cancer/
http://www.forbes.com/sites/stevensalzberg/2012/09/24/does-genetically-modified-corn-cause-cancer-a-flawed-study/
http://modernfarmer.com/2014/03/monsantos-good-bad-pr-problem/
http://www.forbes.com/sites/jonentine/2014/09/17/the-debate-about-gmo-safety-is-over-thanks-to-a-new-trillion-meal-study/
http://www.popsci.com/article/science/core-truths-10-common-gmo-claims-debunked
http://gmoanswers.com/
http://www.geneticliteracyproject.org/2014/09/10/19-year-study-of-trillions-of-meals-shows-ge-crops-do-not-harm-food-producing-animals-humans/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2408621/
http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm352067.htm
http://www.geneticliteracyproject.org/2014/09/10/19-year-study-of-trillions-of-meals-shows-ge-crops-do-not-harm-food-producing-animals-humans/
http://ec.europa.eu/research/biosociety/pdf/a_decade_of_eu-funded_gmo_research.pdf
Please - be educated. Know what you\'re talking about before you join a fight that could have major global impact later on. Be open, learn something, and contribute something meaningful to the discussion :).','GMOMG! - Educate Yourself.','','inherit','closed','closed','','59-revision-v1','','','2017-01-21 09:26:00','2017-01-21 14:26:00','',59,'http://sothisisfitness.com/2017/01/59-revision-v1.html',0,'revision','',0),(824,1,'2017-01-21 09:23:47','2017-01-21 14:23:47','In our modern, advanced, intelligent society, I\'m shocked to see that we\'re still so susceptible to fear-mongering and mass ignorance. I\'m sure we all know...
\"Those who fail to learn from history are doomed to repeat it.\"
We have been wrong before. We believed the Earth was flat. We believed cigarettes were healthy. We believed diet soda was actually a healthy alternative to regular soda. Today, we seem to believe \"GMO\'s\" are creating un-killable man-eating weeds, turning our soil toxic, and poisoning our children turning them into mutants.
My question is: Do you know why you hate \"GMO\'s\"? Do you even know what they are? Really? If you use your noggin for a minute and try to see through the mob-mentality hysterics...I\'m sure you\'ll be surprised.
Let me clear something up right now: I\'m not Pro-GMO. I\'m not Anti-GMO. I\'m Anti-Ignorance.
Get Educated. Let me teach you a few things...
I really can\'t stand all the nonsense I see on Facebook. I see people blindly re-posting all kinds of anti-GMO propaganda (yeah, I used that word) and I can\'t help but think... do you even KNOW what you\'re saying by sharing/re-posting that?
Fear-mongering, scare tactics, and a gross misunderstanding/lack of actual facts has skewed things to the point where there\'s a veritable war on GMO\'s...and we may very well look back on it with immense regret. I\'m going to do my best not to ramble. Let\'s take this step by step.
First...What IS a \"GMO\", anyway?
Farmers face a lot of challenges. Pests, drought, weather, and much more can lead to low crop yields. Farmers have to overcome it all - after all, we\'re counting on them to feed us. Well, people realized that many organisms possessed qualities that would be IMMENSELY helpful in our crops to combat these very problems - hence, GM seeds. GMO stands for \"Genetically Modified Organism\". Basically, scientists take a gene from an organism with the desired trait and put it into the DNA of the seeds of a crop farmers grow, like corn or potatoes.
Example: BT Corn. BT stands for Bacillus Thuringiensis. Corn has MAJOR pest issues - pests that are killed by a toxin BT produces. Essentially, introducing specific BT genes into corn made the corn produce that toxin. That\'s right, toxic to specific pests (mostly), not ALL insects, not animals, not humans.
There\'s also GM crops that are drought-tolerant and, more famously, resistant to pesticide. They\'re even working on being able to fortify foods with additional vitamins they don\'t normally have! If executed properly, something like that could solve a lot of problems around the world.
Ok...but...they\'re bad!...right? science AND research
Says who? When I surf the internet and read all of the top results on GMO, Monsanto, and why everything to do with this topic is \"Bad\"...I see a lot of misinformation, scare tactics, and enough fear-inspiring trust-destroying buzzword combinations to make your head spin. There is a troubling lack of facts and peer-reviewed research associated with every claim I see that GMO\'s are bad/evil/destroying the world. See this, this, and this as examples.
What claims are \"they\" making?
-GMO Corn caused tumors in ratsThere were so many issues with this \"study\", and it is completely debunked, yet anti-GMO groups are still harping on it as fact (yes, that was published well after retraction). Another anti-GMO site claimed GMO\'s caused liver/kidney damage...but the \"review\" cited said itself that the tests were not sufficient to prove anything conclusive.
-Farmers are being sued when GMO pollen blows into their cropsThis is a big twisting of the truth. There are famous cases this is based on (see this, this and this). There are far less cases being brought up and going to court than many anti-GMO activist groups would lead you to believe. They\'re going after people violating patent law by saving/replanting seeds, not wind-blown pollen.
-GMO Seed-sellers are \"controlling and manipulating farmers\"Not quite. These Genetically Modified seeds are, essentially, akin to a software developer creating a new program, or an artist painting a new picture - they retain the rights to profit from their new creation. The scientist may not have created \"seeds\", but they DID create seeds that have extra genes built-in. Copyright, trademark, and patent apply, even if it seems strange. The farmer agreed to these terms when they bought the seed. Nobody held a gun to their head - it was a choice.
-Monsanto et al are selling sterile \"Terminator seeds\"While it\'s true \"Terminator seeds\" (which do not grow back the next year) do exist, GM Companies have never actually put them to market. (that I know of)
-GMO crops are creating unstoppable pesticide-resistant super-weeds and super-pestsPests and weeds are going to evolve and become resistant to our efforts just like the flu virus morphs and changes every year to resist the flu vaccine...but you don\'t see pitchforks and torches outside your local clinic or pharmacy, do you?
-Pesticides are destroying good soil, rendering it forever useless without GMO seeds-There\'s collateral damage as a result of \"Roundup-Ready\" crops.
The list goes on. These are just some of the many allegations being made. I\'m not here to refute them all, but I simply had to point out that some are, in fact, incredibly false.
\"Label it! I HAVE A RIGHT TO KNOW!\"
This whole \"gmo\" labeling thing is such a huge deal right now...there are GMO labeling measures being fought for around the country...and food/drink/agriculture companies are pouring millions of dollars into the fight to squash it. Why?
Mandatory labeling accomplishes nothing.
Labels are great - they allow us to have more information and, thus, make informed decisions. Sorry to break it to you, but Mandatory GMO Labeling wouldn\'t help us make any kind of decision we can\'t already make. People say they want to know so they can know what they\'re putting in their bodies. They want to know so they can avoid foods they don\'t want. They want labeling because...they WANT it! And other countries have it, so why shouldn\'t WE?!
Know what ELSE other countries have? Communism.
Seriously, though - every argument FOR mandatory labeling I see is a lot of demands, a lot of ignorance, a lot of \"I THINK I know what\'s up\" and little or no fact / REAL good reason. Current U.S. Law requires labeling on new foods that have significant nutritional or allergenic characteristic, and the FDA has judged that, so far, there is no danger, health risk, or reduced nutritional value from GM foods. There are many \"Certified Organic\" and \"non-GMO certified\" foods labeled as such. So...all those \"informed choices\" you want to make? You already can.
On the flip side, all the arguments I see against mandatory labeling are based upon facts, research, and real reasons. There would be a lot of cost involved in such an endeavor. Mandatory labeling hasn\'t exactly gone like a dream in other countries. Customers ALREADY have choices (as I said above). My favorite reason - mandatory labeling would imply some kind of health risk - you don\'t need to be a genius to imagine how that would pan out...it\'d be like slapping on a poison label.
There IS positive potential for GM foods
I\'m no expert, but given the technology GM foods could solve a lot of problems. Better pest resistance and less reliance on pesticides could mean it\'d be less expensive for farmers to...farm. Less crop loss due to pests means more people get fed. Genetic Engineering could lead to larger fruits and vegetables, feeding more people. Vitamin enrichment could solve critical vitamin deficiencies in other parts of the world. Drought-resistance could mean crops could be grown in far more places - more people get fed. All in all, GM foods could be a big part of the fight against world hunger and feeding an ever-increasing world population.
And if we freak out and squash GMO\'s...we\'ll only have ourselves to blame.
TRUTH IS - We\'ve been doing this for centuries
Maybe not the same way, but farmers have been \"messing with\" your food for a very long time. How do you think broccolini exists? Farmers have been doing their own (more crude and unpredictable) genetic modification for a very long time. Cross-breeding, selective breeding/planting, etc. This is not a new idea, just a new method. Why, all of a sudden, are we upset?
Again, let me be clear - I am not pro-GMO. I am not anti-GMO. I\'m simply remaining open-minded. I\'m forming my opinion and making my decisions based on fact, not fear. I\'m certainly not blindly following what everyone else tells me about GMO\'s. If YOU would like to be educated and sound a whole lot smarter when you talk about GMO\'s, you can visit any of these sites/read any of these studies:
http://www.scientificamerican.com/article/study-linking-genetically-modified-corn-to-cancer/
http://www.forbes.com/sites/stevensalzberg/2012/09/24/does-genetically-modified-corn-cause-cancer-a-flawed-study/
http://modernfarmer.com/2014/03/monsantos-good-bad-pr-problem/
http://www.forbes.com/sites/jonentine/2014/09/17/the-debate-about-gmo-safety-is-over-thanks-to-a-new-trillion-meal-study/
http://www.popsci.com/article/science/core-truths-10-common-gmo-claims-debunked
http://gmoanswers.com/
http://www.geneticliteracyproject.org/2014/09/10/19-year-study-of-trillions-of-meals-shows-ge-crops-do-not-harm-food-producing-animals-humans/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2408621/
http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm352067.htm
http://www.geneticliteracyproject.org/2014/09/10/19-year-study-of-trillions-of-meals-shows-ge-crops-do-not-harm-food-producing-animals-humans/
http://ec.europa.eu/research/biosociety/pdf/a_decade_of_eu-funded_gmo_research.pdf
Please - be educated. Know what you\'re talking about before you join a fight that could have major global impact later on. Be open, learn something, and contribute something meaningful to the discussion :).','GMOMG! - Educate Yourself.','','inherit','closed','closed','','59-revision-v1','','','2017-01-21 09:23:47','2017-01-21 14:23:47','',59,'http://sothisisfitness.com/2017/01/59-revision-v1.html',0,'revision','',0),(826,1,'2017-01-21 09:27:18','2017-01-21 14:27:18','\r\nFor thoughts on running with music read - The \"Music While Running\" Controversy\r\n\r\n\r\nI have scoured the internet looking for the best running songs. Every site out there has a list, hell one site even puts together a new top 10 every month! Most of the songs chosen on these lists...frankly...suck to run to. I don\'t know who\'s picking them, but many are too slow, too dumpy, and just plain don\'t get you pumped up to RUN! Not amped for a sprint and not enough to cruise on a long run either. So I assemled my own list. Hope you like it.\r\n\r\n\r\n\r\n\r\n\r\nBPM \r\nArtist \r\nSong (w/YouTube hotlink) \r\niTunes \r\nAmazon \r\n \r\n\r\n100 \r\nLinkin Park \r\nNobody\'s Listening \r\niTunes \r\nAmazon \r\n \r\n\r\n102 \r\nEminem \r\nCriminal \r\niTunes \r\nAmazon \r\n \r\n\r\n106 \r\nFinger Eleven \r\nParalyzer \r\niTunes \r\nAmazon \r\n \r\n\r\n107 \r\nEminem \r\nShake That (Feat. Nate Dogg) \r\niTunes \r\nAmazon \r\n \r\n\r\n110 \r\nThe All-American Rejects \r\nNight Drive \r\niTunes \r\nAmazon \r\n \r\n\r\n112 \r\nTiesto \r\nWasted (Feat. Matthew Koma) \r\niTunes \r\nAmazon \r\n \r\n\r\n114 \r\nLemon Demon \r\nThe Ultimate Showdown of Ultimate Destiny \r\niTunes \r\nAmazon \r\n \r\n\r\n115 \r\nLed Zeppelin \r\nImmigrant Song \r\niTunes \r\nAmazon \r\n \r\n\r\n118 \r\nLostprophets \r\nWake Up (Make A Move) \r\niTunes \r\nAmazon \r\n \r\n\r\n120 \r\nNero \r\nDoomsday \r\niTunes \r\nAmazon \r\n \r\n\r\n121 \r\nEminem \r\nJust Lose It \r\niTunes \r\nAmazon \r\n \r\n\r\n124 \r\nDisturbed \r\nLiberate \r\niTunes \r\nAmazon \r\n \r\n\r\n125 \r\nTiesto \r\nRed Lights \r\niTunes \r\nAmazon \r\n \r\n\r\n125 \r\nAvicii \r\nHey Brother \r\niTunes \r\nAmazon \r\n \r\n\r\n126 \r\nIcona Pop \r\nI Love It (feat. Charli XCX) \r\niTunes \r\nAmazon \r\n \r\n\r\n126 \r\nPink \r\nSo What \r\niTunes \r\nAmazon \r\n \r\n\r\n126 \r\nDemi Lovato \r\nNeon Lights \r\niTunes \r\nAmazon \r\n \r\n\r\n127 \r\nThe Presets \r\nMy People \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nCalvin Harris \r\nOutside (feat. Ellie Goulding) \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nKesha \r\nWarrior \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nKesha \r\nDie Young \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nAvicii \r\nHey Brother (Syn Cole Remix) \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nDuck Sauce \r\nBarbra Streisand \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nNine Inch Nails \r\nThe Hand That Feeds \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nFoster The People \r\nPumped Up Kicks \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nMuse \r\nUprising \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nSelena Gomez \r\nCome & Get It (Dave Aude Club Remix) \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nBritney Spears \r\nIf You Seek Amy \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nPitbull ft. Kesha \r\nTimber \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nDon Omar & Lucenzo \r\nDanza Kuduro \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nFlo Rida \r\nJump (feat. Nelly Furtado) \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nGreen Day \r\nKnow Your Enemy \r\niTunes \r\nAmazon \r\n \r\n\r\n131 \r\nAdam Lambert \r\nIf I Had You \r\niTunes \r\nAmazon \r\n \r\n\r\n132 \r\nNelly Furtado \r\nManeater \r\niTunes \r\nAmazon \r\n \r\n\r\n133 \r\nThe Offspring \r\nHit That \r\niTunes \r\nAmazon \r\n \r\n\r\n133 \r\nTiesto \r\nLet\'s Go (Feat. Icona Pop) \r\niTunes \r\nAmazon \r\n \r\n\r\n134 \r\nKaty Perry \r\nI Kissed A Girl \r\niTunes \r\nAmazon \r\n \r\n\r\n135 \r\nThe Presets \r\nTalk Like That \r\niTunes \r\nAmazon \r\n \r\n\r\n136 \r\nThe White Tie Affair \r\nPrice Of Company \r\niTunes \r\nAmazon \r\n \r\n\r\n136 \r\nMetro Station \r\nShake It \r\niTunes \r\nAmazon \r\n \r\n\r\n136 \r\nFive Finger Death Punch \r\nYou \r\niTunes \r\nAmazon \r\n \r\n\r\n137 \r\nMuse \r\nKnights Of Cydonia \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nFive Finger Death Punch \r\nAnywhere But Here \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\n3OH!3 \r\nMy First Kiss (feat. Kesha) \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nMiley Cyrus \r\nSee You Again \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nFall Out Boy \r\nThe Phoenix \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nFranz Ferdinand \r\nThis Fire \r\niTunes \r\nAmazon \r\n \r\n\r\n139 \r\nBritney Spears \r\nToxic (Armand Van Helden Remix) \r\niTunes \r\nAmazon \r\n \r\n\r\n139 \r\nThe Killers \r\nSomebody Told Me \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nTrain \r\n50 Ways To Say Goodbye \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nThe White Tie Affair \r\nWatching You \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nLady Gaga \r\nApplause \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\n3OH!3 ft. Katy Perry \r\nStarstrukk \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nCascada \r\nJust Like A Pill \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nLinkin Park \r\nBleed It Out \r\niTunes \r\nAmazon \r\n \r\n\r\n142 \r\nSystem Of A Down \r\nViolent Pornography \r\niTunes \r\nAmazon \r\n \r\n\r\n143 \r\nMarilyn Manson \r\nThe Beautiful People \r\niTunes \r\nAmazon \r\n \r\n\r\n143 \r\nThe Offspring \r\n(Can\'t Get My) Head Around You \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nMaroon 5 \r\nLucky Strike \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nAvril Lavigne \r\nWhat The Hell \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nPowerman 5000 \r\nWhen Worlds Collide \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nNero \r\nPromises \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nEverclear \r\nBlackjack \r\niTunes \r\nAmazon \r\n \r\n\r\n145 \r\nSlipknot \r\nDuality \r\niTunes \r\nAmazon \r\n \r\n\r\n145 \r\nFlo Rida \r\nRight Round \r\niTunes \r\nAmazon \r\n \r\n\r\n146 \r\nThe Ting Tings \r\nThat\'s Not My Name \r\niTunes \r\nAmazon \r\n \r\n\r\n146 \r\nOk GO \r\nHere It Goes Again \r\niTunes \r\nAmazon \r\n \r\n\r\n146 \r\nMacklemore & Ryan Lewis \r\nCan\'t Hold Us (feat. Ray Dalton) \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nFive Finger Death Punch \r\nBulletproof \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nFlorida Georgia Line \r\nCruise \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nBasshunter \r\nNow You\'re Gone \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nEminem \r\nRap God \r\niTunes \r\nAmazon \r\n \r\n\r\n149 \r\nThe Prodigy \r\nVoodoo People \r\niTunes \r\nAmazon \r\n \r\n\r\n149 \r\nNeon Trees \r\nAnimal \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nDJ Khaled \r\nAll I Do Is Win \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nEverclear \r\nSo Much For The Afterglow \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nLinkin Park \r\nHit The Floor \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nThe Killers \r\nMr. Brightside \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nFive Finger Death Punch \r\nLift Me Up \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nBonnie Tyler \r\nHolding Out for A Hero \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFive Finger Death Punch \r\nUnder And Over It \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFive Finger Death Punch \r\nBack For More \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFall Out Boy \r\nThe Mighty Fall (feat. Big Sean) \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFall Out Boy \r\nMy Songs Know What You Did In The Dark (Light \'em Up \r\niTunes \r\nAmazon \r\n \r\n\r\n153 \r\nBlack Eyed Peas \r\nPump It \r\niTunes \r\nAmazon \r\n \r\n\r\n153 \r\nFall Out Boy \r\nThks Fr Th Mmrs \r\niTunes \r\nAmazon \r\n \r\n\r\n153 \r\nFatboy Slim \r\nThe Rockafeller Skank \r\niTunes \r\nAmazon \r\n \r\n\r\n154 \r\nThe Fratellis \r\nChelsea Dagger \r\niTunes \r\nAmazon \r\n \r\n\r\n154 \r\nOutkast \r\nB.O.B. \r\niTunes \r\nAmazon \r\n \r\n\r\n155 \r\nAvenged Sevenfold \r\nBeast and the Harlot \r\niTunes \r\nAmazon \r\n \r\n\r\n156 \r\nDrowning Pool \r\nStep Up \r\niTunes \r\nAmazon \r\n \r\n\r\n158 \r\nMetallica \r\nAin\'t My Bitch \r\niTunes \r\nAmazon \r\n \r\n\r\n159 \r\nThe Donnas \r\nTake It Off \r\niTunes \r\nAmazon \r\n \r\n\r\n160 \r\nLemon Demon \r\nKnife Fight \r\niTunes \r\nAmazon \r\n \r\n\r\n160 \r\nOutkast \r\nHey Ya! \r\niTunes \r\nAmazon \r\n \r\n\r\n162 \r\nAndrew W.K. \r\nParty Hard \r\niTunes \r\nAmazon \r\n \r\n\r\n164 \r\nAvril Lavigne \r\nGirlfriend \r\niTunes \r\nAmazon \r\n \r\n\r\n165 \r\nMatchbox Twenty \r\nHow Far We\'ve Come? \r\niTunes \r\nAmazon \r\n \r\n\r\n168 \r\nSum 41 \r\nMotivation \r\niTunes \r\nAmazon \r\n \r\n\r\n170 \r\nLed Zeppelin \r\nRock And Roll \r\niTunes \r\nAmazon \r\n \r\n\r\n172 \r\nEminem \r\nCinderella Man \r\niTunes \r\nAmazon \r\n \r\n\r\n172 \r\nEminem \r\nBusiness \r\niTunes \r\nAmazon \r\n \r\n\r\n173 \r\nIron Maiden \r\nThe Trooper \r\niTunes \r\nAmazon \r\n \r\n\r\n174 \r\nIron Maiden \r\nRun To The Hills \r\niTunes \r\nAmazon \r\n \r\n\r\n175 \r\nAvenged Sevenfold \r\nAlmost Easy \r\niTunes \r\nAmazon \r\n \r\n\r\n176 \r\nEminem \r\nSurvival \r\niTunes \r\nAmazon \r\n \r\n\r\n178 \r\nFall Out Boy \r\nCenturies \r\niTunes \r\nAmazon \r\n \r\n\r\n178 \r\nGood Charlotte \r\nThe Anthem \r\niTunes \r\nAmazon \r\n \r\n\r\n180 \r\nCascada \r\nSk8er Boi \r\niTunes \r\nAmazon \r\n \r\n\r\n187 \r\nCobra Starship \r\nNice Guys Finish Last \r\niTunes \r\nAmazon \r\n \r\n\r\n187 \r\nLostprophets \r\nEveryday Combat \r\niTunes \r\nAmazon \r\n \r\n\r\n220 \r\nFatboy Slim \r\nSlash Dot Dash \r\niTunes \r\nAmazon \r\n \r\n\r\n
\r\nA couple of things:\r\n1. Just because I\'d run to it doesn\'t mean I\'d listen to it in real life.\r\n\r\n\r\n2. I claim no ownership of nor responsibility for the content of the videos linked below. Some of them are official, some of them are original, and some of them are downright crappy...but you can listen to the song, and that\'s what counts. Some are explicit.','Running Playlist','','inherit','closed','closed','','630-revision-v1','','','2017-01-21 09:27:18','2017-01-21 14:27:18','',630,'http://sothisisfitness.com/2017/01/630-revision-v1.html',0,'revision','',0),(827,1,'2017-01-21 09:27:48','2017-01-21 14:27:48','\r\nFor thoughts on running with music read - The \"Music While Running\" Controversy\r\n\r\n\r\nI have scoured the internet looking for the best running songs. Every site out there has a list, hell one site even puts together a new top 10 every month! Most of the songs chosen on these lists...frankly...suck to run to. I don\'t know who\'s picking them, but many are too slow, too dumpy, and just plain don\'t get you pumped up to RUN! Not amped for a sprint and not enough to cruise on a long run either. So I assemled my own list. Hope you like it.\r\n\r\n\r\n\r\n\r\n\r\nBPM \r\nArtist \r\nSong (w/YouTube hotlink) \r\niTunes \r\nAmazon \r\n \r\n\r\n100 \r\nLinkin Park \r\nNobody\'s Listening \r\niTunes \r\nAmazon \r\n \r\n\r\n102 \r\nEminem \r\nCriminal \r\niTunes \r\nAmazon \r\n \r\n\r\n106 \r\nFinger Eleven \r\nParalyzer \r\niTunes \r\nAmazon \r\n \r\n\r\n107 \r\nEminem \r\nShake That (Feat. Nate Dogg) \r\niTunes \r\nAmazon \r\n \r\n\r\n110 \r\nThe All-American Rejects \r\nNight Drive \r\niTunes \r\nAmazon \r\n \r\n\r\n112 \r\nTiesto \r\nWasted (Feat. Matthew Koma) \r\niTunes \r\nAmazon \r\n \r\n\r\n114 \r\nLemon Demon \r\nThe Ultimate Showdown of Ultimate Destiny \r\niTunes \r\nAmazon \r\n \r\n\r\n115 \r\nLed Zeppelin \r\nImmigrant Song \r\niTunes \r\nAmazon \r\n \r\n\r\n118 \r\nLostprophets \r\nWake Up (Make A Move) \r\niTunes \r\nAmazon \r\n \r\n\r\n120 \r\nNero \r\nDoomsday \r\niTunes \r\nAmazon \r\n \r\n\r\n121 \r\nEminem \r\nJust Lose It \r\niTunes \r\nAmazon \r\n \r\n\r\n124 \r\nDisturbed \r\nLiberate \r\niTunes \r\nAmazon \r\n \r\n\r\n125 \r\nTiesto \r\nRed Lights \r\niTunes \r\nAmazon \r\n \r\n\r\n125 \r\nAvicii \r\nHey Brother \r\niTunes \r\nAmazon \r\n \r\n\r\n126 \r\nIcona Pop \r\nI Love It (feat. Charli XCX) \r\niTunes \r\nAmazon \r\n \r\n\r\n126 \r\nPink \r\nSo What \r\niTunes \r\nAmazon \r\n \r\n\r\n126 \r\nDemi Lovato \r\nNeon Lights \r\niTunes \r\nAmazon \r\n \r\n\r\n127 \r\nThe Presets \r\nMy People \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nCalvin Harris \r\nOutside (feat. Ellie Goulding) \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nKesha \r\nWarrior \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nKesha \r\nDie Young \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nAvicii \r\nHey Brother (Syn Cole Remix) \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nDuck Sauce \r\nBarbra Streisand \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nNine Inch Nails \r\nThe Hand That Feeds \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nFoster The People \r\nPumped Up Kicks \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nMuse \r\nUprising \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nSelena Gomez \r\nCome & Get It (Dave Aude Club Remix) \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nBritney Spears \r\nIf You Seek Amy \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nPitbull ft. Kesha \r\nTimber \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nDon Omar & Lucenzo \r\nDanza Kuduro \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nFlo Rida \r\nJump (feat. Nelly Furtado) \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nGreen Day \r\nKnow Your Enemy \r\niTunes \r\nAmazon \r\n \r\n\r\n131 \r\nAdam Lambert \r\nIf I Had You \r\niTunes \r\nAmazon \r\n \r\n\r\n132 \r\nNelly Furtado \r\nManeater \r\niTunes \r\nAmazon \r\n \r\n\r\n133 \r\nThe Offspring \r\nHit That \r\niTunes \r\nAmazon \r\n \r\n\r\n133 \r\nTiesto \r\nLet\'s Go (Feat. Icona Pop) \r\niTunes \r\nAmazon \r\n \r\n\r\n134 \r\nKaty Perry \r\nI Kissed A Girl \r\niTunes \r\nAmazon \r\n \r\n\r\n135 \r\nThe Presets \r\nTalk Like That \r\niTunes \r\nAmazon \r\n \r\n\r\n136 \r\nThe White Tie Affair \r\nPrice Of Company \r\niTunes \r\nAmazon \r\n \r\n\r\n136 \r\nMetro Station \r\nShake It \r\niTunes \r\nAmazon \r\n \r\n\r\n136 \r\nFive Finger Death Punch \r\nYou \r\niTunes \r\nAmazon \r\n \r\n\r\n137 \r\nMuse \r\nKnights Of Cydonia \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nFive Finger Death Punch \r\nAnywhere But Here \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\n3OH!3 \r\nMy First Kiss (feat. Kesha) \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nMiley Cyrus \r\nSee You Again \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nFall Out Boy \r\nThe Phoenix \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nFranz Ferdinand \r\nThis Fire \r\niTunes \r\nAmazon \r\n \r\n\r\n139 \r\nBritney Spears \r\nToxic (Armand Van Helden Remix) \r\niTunes \r\nAmazon \r\n \r\n\r\n139 \r\nThe Killers \r\nSomebody Told Me \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nTrain \r\n50 Ways To Say Goodbye \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nThe White Tie Affair \r\nWatching You \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nLady Gaga \r\nApplause \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\n3OH!3 ft. Katy Perry \r\nStarstrukk \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nCascada \r\nJust Like A Pill \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nLinkin Park \r\nBleed It Out \r\niTunes \r\nAmazon \r\n \r\n\r\n142 \r\nSystem Of A Down \r\nViolent Pornography \r\niTunes \r\nAmazon \r\n \r\n\r\n143 \r\nMarilyn Manson \r\nThe Beautiful People \r\niTunes \r\nAmazon \r\n \r\n\r\n143 \r\nThe Offspring \r\n(Can\'t Get My) Head Around You \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nMaroon 5 \r\nLucky Strike \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nAvril Lavigne \r\nWhat The Hell \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nPowerman 5000 \r\nWhen Worlds Collide \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nNero \r\nPromises \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nEverclear \r\nBlackjack \r\niTunes \r\nAmazon \r\n \r\n\r\n145 \r\nSlipknot \r\nDuality \r\niTunes \r\nAmazon \r\n \r\n\r\n145 \r\nFlo Rida \r\nRight Round \r\niTunes \r\nAmazon \r\n \r\n\r\n146 \r\nThe Ting Tings \r\nThat\'s Not My Name \r\niTunes \r\nAmazon \r\n \r\n\r\n146 \r\nOk GO \r\nHere It Goes Again \r\niTunes \r\nAmazon \r\n \r\n\r\n146 \r\nMacklemore & Ryan Lewis \r\nCan\'t Hold Us (feat. Ray Dalton) \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nFive Finger Death Punch \r\nBulletproof \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nFlorida Georgia Line \r\nCruise \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nBasshunter \r\nNow You\'re Gone \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nEminem \r\nRap God \r\niTunes \r\nAmazon \r\n \r\n\r\n149 \r\nThe Prodigy \r\nVoodoo People \r\niTunes \r\nAmazon \r\n \r\n\r\n149 \r\nNeon Trees \r\nAnimal \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nDJ Khaled \r\nAll I Do Is Win \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nEverclear \r\nSo Much For The Afterglow \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nLinkin Park \r\nHit The Floor \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nThe Killers \r\nMr. Brightside \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nFive Finger Death Punch \r\nLift Me Up \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nBonnie Tyler \r\nHolding Out for A Hero \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFive Finger Death Punch \r\nUnder And Over It \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFive Finger Death Punch \r\nBack For More \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFall Out Boy \r\nThe Mighty Fall (feat. Big Sean) \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFall Out Boy \r\nMy Songs Know What You Did In The Dark (Light \'em Up \r\niTunes \r\nAmazon \r\n \r\n\r\n153 \r\nBlack Eyed Peas \r\nPump It \r\niTunes \r\nAmazon \r\n \r\n\r\n153 \r\nFall Out Boy \r\nThks Fr Th Mmrs \r\niTunes \r\nAmazon \r\n \r\n\r\n153 \r\nFatboy Slim \r\nThe Rockafeller Skank \r\niTunes \r\nAmazon \r\n \r\n\r\n154 \r\nThe Fratellis \r\nChelsea Dagger \r\niTunes \r\nAmazon \r\n \r\n\r\n154 \r\nOutkast \r\nB.O.B. \r\niTunes \r\nAmazon \r\n \r\n\r\n155 \r\nAvenged Sevenfold \r\nBeast and the Harlot \r\niTunes \r\nAmazon \r\n \r\n\r\n156 \r\nDrowning Pool \r\nStep Up \r\niTunes \r\nAmazon \r\n \r\n\r\n158 \r\nMetallica \r\nAin\'t My Bitch \r\niTunes \r\nAmazon \r\n \r\n\r\n159 \r\nThe Donnas \r\nTake It Off \r\niTunes \r\nAmazon \r\n \r\n\r\n160 \r\nLemon Demon \r\nKnife Fight \r\niTunes \r\nAmazon \r\n \r\n\r\n160 \r\nOutkast \r\nHey Ya! \r\niTunes \r\nAmazon \r\n \r\n\r\n162 \r\nAndrew W.K. \r\nParty Hard \r\niTunes \r\nAmazon \r\n \r\n\r\n164 \r\nAvril Lavigne \r\nGirlfriend \r\niTunes \r\nAmazon \r\n \r\n\r\n165 \r\nMatchbox Twenty \r\nHow Far We\'ve Come? \r\niTunes \r\nAmazon \r\n \r\n\r\n168 \r\nSum 41 \r\nMotivation \r\niTunes \r\nAmazon \r\n \r\n\r\n170 \r\nLed Zeppelin \r\nRock And Roll \r\niTunes \r\nAmazon \r\n \r\n\r\n172 \r\nEminem \r\nCinderella Man \r\niTunes \r\nAmazon \r\n \r\n\r\n172 \r\nEminem \r\nBusiness \r\niTunes \r\nAmazon \r\n \r\n\r\n173 \r\nIron Maiden \r\nThe Trooper \r\niTunes \r\nAmazon \r\n \r\n\r\n174 \r\nIron Maiden \r\nRun To The Hills \r\niTunes \r\nAmazon \r\n \r\n\r\n175 \r\nAvenged Sevenfold \r\nAlmost Easy \r\niTunes \r\nAmazon \r\n \r\n\r\n176 \r\nEminem \r\nSurvival \r\niTunes \r\nAmazon \r\n \r\n\r\n178 \r\nFall Out Boy \r\nCenturies \r\niTunes \r\nAmazon \r\n \r\n\r\n178 \r\nGood Charlotte \r\nThe Anthem \r\niTunes \r\nAmazon \r\n \r\n\r\n180 \r\nCascada \r\nSk8er Boi \r\niTunes \r\nAmazon \r\n \r\n\r\n187 \r\nCobra Starship \r\nNice Guys Finish Last \r\niTunes \r\nAmazon \r\n \r\n\r\n187 \r\nLostprophets \r\nEveryday Combat \r\niTunes \r\nAmazon \r\n \r\n\r\n220 \r\nFatboy Slim \r\nSlash Dot Dash \r\niTunes \r\nAmazon \r\n \r\n\r\n
\r\nA couple of things:\r\n1. Just because I\'d run to it doesn\'t mean I\'d listen to it in real life.\r\n\r\n\r\n2. I claim no ownership of nor responsibility for the content of the videos linked below. Some of them are official, some of them are original, and some of them are downright crappy...but you can listen to the song, and that\'s what counts. Some are explicit.','Running Playlist','','inherit','closed','closed','','630-revision-v1','','','2017-01-21 09:27:48','2017-01-21 14:27:48','',630,'http://sothisisfitness.com/2017/01/630-revision-v1.html',0,'revision','',0),(828,1,'2017-01-21 09:28:11','2017-01-21 14:28:11','\r\nFor thoughts on running with music read - The \"Music While Running\" Controversy\r\n\r\n\r\nI have scoured the internet looking for the best running songs. Every site out there has a list, hell one site even puts together a new top 10 every month! Most of the songs chosen on these lists...frankly...suck to run to. I don\'t know who\'s picking them, but many are too slow, too dumpy, and just plain don\'t get you pumped up to RUN! Not amped for a sprint and not enough to cruise on a long run either. So I assemled my own list. Hope you like it.\r\n\r\n\r\n\r\n\r\n\r\nBPM \r\nArtist \r\nSong (w/YouTube hotlink) \r\niTunes \r\nAmazon \r\n \r\n\r\n100 \r\nLinkin Park \r\nNobody\'s Listening \r\niTunes \r\nAmazon \r\n \r\n\r\n102 \r\nEminem \r\nCriminal \r\niTunes \r\nAmazon \r\n \r\n\r\n106 \r\nFinger Eleven \r\nParalyzer \r\niTunes \r\nAmazon \r\n \r\n\r\n107 \r\nEminem \r\nShake That (Feat. Nate Dogg) \r\niTunes \r\nAmazon \r\n \r\n\r\n110 \r\nThe All-American Rejects \r\nNight Drive \r\niTunes \r\nAmazon \r\n \r\n\r\n112 \r\nTiesto \r\nWasted (Feat. Matthew Koma) \r\niTunes \r\nAmazon \r\n \r\n\r\n114 \r\nLemon Demon \r\nThe Ultimate Showdown of Ultimate Destiny \r\niTunes \r\nAmazon \r\n \r\n\r\n115 \r\nLed Zeppelin \r\nImmigrant Song \r\niTunes \r\nAmazon \r\n \r\n\r\n118 \r\nLostprophets \r\nWake Up (Make A Move) \r\niTunes \r\nAmazon \r\n \r\n\r\n120 \r\nNero \r\nDoomsday \r\niTunes \r\nAmazon \r\n \r\n\r\n121 \r\nEminem \r\nJust Lose It \r\niTunes \r\nAmazon \r\n \r\n\r\n124 \r\nDisturbed \r\nLiberate \r\niTunes \r\nAmazon \r\n \r\n\r\n125 \r\nTiesto \r\nRed Lights \r\niTunes \r\nAmazon \r\n \r\n\r\n125 \r\nAvicii \r\nHey Brother \r\niTunes \r\nAmazon \r\n \r\n\r\n126 \r\nIcona Pop \r\nI Love It (feat. Charli XCX) \r\niTunes \r\nAmazon \r\n \r\n\r\n126 \r\nPink \r\nSo What \r\niTunes \r\nAmazon \r\n \r\n\r\n126 \r\nDemi Lovato \r\nNeon Lights \r\niTunes \r\nAmazon \r\n \r\n\r\n127 \r\nThe Presets \r\nMy People \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nCalvin Harris \r\nOutside (feat. Ellie Goulding) \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nKesha \r\nWarrior \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nKesha \r\nDie Young \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nAvicii \r\nHey Brother (Syn Cole Remix) \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nDuck Sauce \r\nBarbra Streisand \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nNine Inch Nails \r\nThe Hand That Feeds \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nFoster The People \r\nPumped Up Kicks \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nMuse \r\nUprising \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nSelena Gomez \r\nCome & Get It (Dave Aude Club Remix) \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nBritney Spears \r\nIf You Seek Amy \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nPitbull ft. Kesha \r\nTimber \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nDon Omar & Lucenzo \r\nDanza Kuduro \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nFlo Rida \r\nJump (feat. Nelly Furtado) \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nGreen Day \r\nKnow Your Enemy \r\niTunes \r\nAmazon \r\n \r\n\r\n131 \r\nAdam Lambert \r\nIf I Had You \r\niTunes \r\nAmazon \r\n \r\n\r\n132 \r\nNelly Furtado \r\nManeater \r\niTunes \r\nAmazon \r\n \r\n\r\n133 \r\nThe Offspring \r\nHit That \r\niTunes \r\nAmazon \r\n \r\n\r\n133 \r\nTiesto \r\nLet\'s Go (Feat. Icona Pop) \r\niTunes \r\nAmazon \r\n \r\n\r\n134 \r\nKaty Perry \r\nI Kissed A Girl \r\niTunes \r\nAmazon \r\n \r\n\r\n135 \r\nThe Presets \r\nTalk Like That \r\niTunes \r\nAmazon \r\n \r\n\r\n136 \r\nThe White Tie Affair \r\nPrice Of Company \r\niTunes \r\nAmazon \r\n \r\n\r\n136 \r\nMetro Station \r\nShake It \r\niTunes \r\nAmazon \r\n \r\n\r\n136 \r\nFive Finger Death Punch \r\nYou \r\niTunes \r\nAmazon \r\n \r\n\r\n137 \r\nMuse \r\nKnights Of Cydonia \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nFive Finger Death Punch \r\nAnywhere But Here \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\n3OH!3 \r\nMy First Kiss (feat. Kesha) \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nMiley Cyrus \r\nSee You Again \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nFall Out Boy \r\nThe Phoenix \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nFranz Ferdinand \r\nThis Fire \r\niTunes \r\nAmazon \r\n \r\n\r\n139 \r\nBritney Spears \r\nToxic (Armand Van Helden Remix) \r\niTunes \r\nAmazon \r\n \r\n\r\n139 \r\nThe Killers \r\nSomebody Told Me \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nTrain \r\n50 Ways To Say Goodbye \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nThe White Tie Affair \r\nWatching You \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nLady Gaga \r\nApplause \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\n3OH!3 ft. Katy Perry \r\nStarstrukk \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nCascada \r\nJust Like A Pill \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nLinkin Park \r\nBleed It Out \r\niTunes \r\nAmazon \r\n \r\n\r\n142 \r\nSystem Of A Down \r\nViolent Pornography \r\niTunes \r\nAmazon \r\n \r\n\r\n143 \r\nMarilyn Manson \r\nThe Beautiful People \r\niTunes \r\nAmazon \r\n \r\n\r\n143 \r\nThe Offspring \r\n(Can\'t Get My) Head Around You \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nMaroon 5 \r\nLucky Strike \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nAvril Lavigne \r\nWhat The Hell \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nPowerman 5000 \r\nWhen Worlds Collide \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nNero \r\nPromises \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nEverclear \r\nBlackjack \r\niTunes \r\nAmazon \r\n \r\n\r\n145 \r\nSlipknot \r\nDuality \r\niTunes \r\nAmazon \r\n \r\n\r\n145 \r\nFlo Rida \r\nRight Round \r\niTunes \r\nAmazon \r\n \r\n\r\n146 \r\nThe Ting Tings \r\nThat\'s Not My Name \r\niTunes \r\nAmazon \r\n \r\n\r\n146 \r\nOk GO \r\nHere It Goes Again \r\niTunes \r\nAmazon \r\n \r\n\r\n146 \r\nMacklemore & Ryan Lewis \r\nCan\'t Hold Us (feat. Ray Dalton) \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nFive Finger Death Punch \r\nBulletproof \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nFlorida Georgia Line \r\nCruise \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nBasshunter \r\nNow You\'re Gone \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nEminem \r\nRap God \r\niTunes \r\nAmazon \r\n \r\n\r\n149 \r\nThe Prodigy \r\nVoodoo People \r\niTunes \r\nAmazon \r\n \r\n\r\n149 \r\nNeon Trees \r\nAnimal \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nDJ Khaled \r\nAll I Do Is Win \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nEverclear \r\nSo Much For The Afterglow \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nLinkin Park \r\nHit The Floor \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nThe Killers \r\nMr. Brightside \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nFive Finger Death Punch \r\nLift Me Up \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nBonnie Tyler \r\nHolding Out for A Hero \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFive Finger Death Punch \r\nUnder And Over It \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFive Finger Death Punch \r\nBack For More \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFall Out Boy \r\nThe Mighty Fall (feat. Big Sean) \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFall Out Boy \r\nMy Songs Know What You Did In The Dark (Light \'em Up \r\niTunes \r\nAmazon \r\n \r\n\r\n153 \r\nBlack Eyed Peas \r\nPump It \r\niTunes \r\nAmazon \r\n \r\n\r\n153 \r\nFall Out Boy \r\nThks Fr Th Mmrs \r\niTunes \r\nAmazon \r\n \r\n\r\n153 \r\nFatboy Slim \r\nThe Rockafeller Skank \r\niTunes \r\nAmazon \r\n \r\n\r\n154 \r\nThe Fratellis \r\nChelsea Dagger \r\niTunes \r\nAmazon \r\n \r\n\r\n154 \r\nOutkast \r\nB.O.B. \r\niTunes \r\nAmazon \r\n \r\n\r\n155 \r\nAvenged Sevenfold \r\nBeast and the Harlot \r\niTunes \r\nAmazon \r\n \r\n\r\n156 \r\nDrowning Pool \r\nStep Up \r\niTunes \r\nAmazon \r\n \r\n\r\n158 \r\nMetallica \r\nAin\'t My Bitch \r\niTunes \r\nAmazon \r\n \r\n\r\n159 \r\nThe Donnas \r\nTake It Off \r\niTunes \r\nAmazon \r\n \r\n\r\n160 \r\nLemon Demon \r\nKnife Fight \r\niTunes \r\nAmazon \r\n \r\n\r\n160 \r\nOutkast \r\nHey Ya! \r\niTunes \r\nAmazon \r\n \r\n\r\n162 \r\nAndrew W.K. \r\nParty Hard \r\niTunes \r\nAmazon \r\n \r\n\r\n164 \r\nAvril Lavigne \r\nGirlfriend \r\niTunes \r\nAmazon \r\n \r\n\r\n165 \r\nMatchbox Twenty \r\nHow Far We\'ve Come? \r\niTunes \r\nAmazon \r\n \r\n\r\n168 \r\nSum 41 \r\nMotivation \r\niTunes \r\nAmazon \r\n \r\n\r\n170 \r\nLed Zeppelin \r\nRock And Roll \r\niTunes \r\nAmazon \r\n \r\n\r\n172 \r\nEminem \r\nCinderella Man \r\niTunes \r\nAmazon \r\n \r\n\r\n172 \r\nEminem \r\nBusiness \r\niTunes \r\nAmazon \r\n \r\n\r\n173 \r\nIron Maiden \r\nThe Trooper \r\niTunes \r\nAmazon \r\n \r\n\r\n174 \r\nIron Maiden \r\nRun To The Hills \r\niTunes \r\nAmazon \r\n \r\n\r\n175 \r\nAvenged Sevenfold \r\nAlmost Easy \r\niTunes \r\nAmazon \r\n \r\n\r\n176 \r\nEminem \r\nSurvival \r\niTunes \r\nAmazon \r\n \r\n\r\n178 \r\nFall Out Boy \r\nCenturies \r\niTunes \r\nAmazon \r\n \r\n\r\n178 \r\nGood Charlotte \r\nThe Anthem \r\niTunes \r\nAmazon \r\n \r\n\r\n180 \r\nCascada \r\nSk8er Boi \r\niTunes \r\nAmazon \r\n \r\n\r\n187 \r\nCobra Starship \r\nNice Guys Finish Last \r\niTunes \r\nAmazon \r\n \r\n\r\n187 \r\nLostprophets \r\nEveryday Combat \r\niTunes \r\nAmazon \r\n \r\n\r\n220 \r\nFatboy Slim \r\nSlash Dot Dash \r\niTunes \r\nAmazon \r\n \r\n\r\n
\r\nA couple of things:\r\n1. Just because I\'d run to it doesn\'t mean I\'d listen to it in real life.\r\n\r\n\r\n2. I claim no ownership of nor responsibility for the content of the videos linked below. Some of them are official, some of them are original, and some of them are downright crappy...but you can listen to the song, and that\'s what counts. Some are explicit.','Running Playlist','','inherit','closed','closed','','630-revision-v1','','','2017-01-21 09:28:11','2017-01-21 14:28:11','',630,'http://sothisisfitness.com/2017/01/630-revision-v1.html',0,'revision','',0),(829,1,'2017-01-21 09:28:33','2017-01-21 14:28:33','Finally updated the running playlist. Learned a lot in the past couple months about running, my pace, etc, and I\'ve made some changes and additions to the playlist to go along with that. Finishing that half-marathon taught me a lot, too! Read on to check out the changes, and why I made them. Check out the running playlist here!
You\'ll notice there\'s a lot of slower songs - around 130 bpm - that were added - I\'m still in the process of feeling those out on distance runs. They encourage me to keep a pace I can maintain over the course of 13 miles. I\'ll have to do a few more long runs to say whether they\'re keepers or not, but so far they\'re working for me.
ADDITIONALLY - as of right now...everything 146 BPM and faster is part of a second, separate playlist for \"sprints\" - 5K\'s, maybe 10K\'s...shorter runs with a much faster pace! Right now I don\'t have the endurance, I don\'t think, to maintain my 5K pace over much more than a 10K pace...we\'ll see what happens.
Newly added:
128 BPM - Selena Gomez - Slow Down
128 BPM - Justin Bieber ft. Nicki Minaj - Beauty & A Beat
128 BPM - Ke$ha - Warrior
128 BPM - Ke$ha - Die Young
130 BPM - Selena Gomez - Come & Get It (Dave Aude Club Remix)
130 BPM - Alexandra Stan - Mr. Saxobeat
130 BPM - Pitbull ft. Ke$ha - Timber
132 BPM - Rage Against The Machine - Sleep Now In The Fire
133 BPM - The Offspring - Hit That
140 BPM - Lady Gaga - Applause
143 BPM - The Offspring - (Can\'t Get My) Head Around You
160 BPM - Metallica - Ain\'t My Bitch
Back on the list:
139 BPM - Britney Spears - Toxic (Armand Van Helden Remix)
Cut From The List:
123 BPM - Shiny Toy Guns - Le Disko (too slow)
215 BPM - Good Charlotte - Lifestyles of The Rich And The Famous (too fast)
Again...let\'s not forget that disclaimer...just because I\'d run to it...doesn\'t necessarily mean I\'d listen to it in real life.
Check out the running playlist here! ','Playlist Update - Go The Distance','','inherit','closed','closed','','90-revision-v1','','','2017-01-21 09:28:33','2017-01-21 14:28:33','',90,'http://sothisisfitness.com/2017/01/90-revision-v1.html',0,'revision','',0),(830,1,'2017-01-21 09:28:33','2017-01-21 14:28:33','\r\nFor thoughts on running with music read - The \"Music While Running\" Controversy\r\n\r\n\r\nI have scoured the internet looking for the best running songs. Every site out there has a list, hell one site even puts together a new top 10 every month! Most of the songs chosen on these lists...frankly...suck to run to. I don\'t know who\'s picking them, but many are too slow, too dumpy, and just plain don\'t get you pumped up to RUN! Not amped for a sprint and not enough to cruise on a long run either. So I assemled my own list. Hope you like it.\r\n\r\n\r\n\r\n\r\n\r\nBPM \r\nArtist \r\nSong (w/YouTube hotlink) \r\niTunes \r\nAmazon \r\n \r\n\r\n100 \r\nLinkin Park \r\nNobody\'s Listening \r\niTunes \r\nAmazon \r\n \r\n\r\n102 \r\nEminem \r\nCriminal \r\niTunes \r\nAmazon \r\n \r\n\r\n106 \r\nFinger Eleven \r\nParalyzer \r\niTunes \r\nAmazon \r\n \r\n\r\n107 \r\nEminem \r\nShake That (Feat. Nate Dogg) \r\niTunes \r\nAmazon \r\n \r\n\r\n110 \r\nThe All-American Rejects \r\nNight Drive \r\niTunes \r\nAmazon \r\n \r\n\r\n112 \r\nTiesto \r\nWasted (Feat. Matthew Koma) \r\niTunes \r\nAmazon \r\n \r\n\r\n114 \r\nLemon Demon \r\nThe Ultimate Showdown of Ultimate Destiny \r\niTunes \r\nAmazon \r\n \r\n\r\n115 \r\nLed Zeppelin \r\nImmigrant Song \r\niTunes \r\nAmazon \r\n \r\n\r\n118 \r\nLostprophets \r\nWake Up (Make A Move) \r\niTunes \r\nAmazon \r\n \r\n\r\n120 \r\nNero \r\nDoomsday \r\niTunes \r\nAmazon \r\n \r\n\r\n121 \r\nEminem \r\nJust Lose It \r\niTunes \r\nAmazon \r\n \r\n\r\n124 \r\nDisturbed \r\nLiberate \r\niTunes \r\nAmazon \r\n \r\n\r\n125 \r\nTiesto \r\nRed Lights \r\niTunes \r\nAmazon \r\n \r\n\r\n125 \r\nAvicii \r\nHey Brother \r\niTunes \r\nAmazon \r\n \r\n\r\n126 \r\nIcona Pop \r\nI Love It (feat. Charli XCX) \r\niTunes \r\nAmazon \r\n \r\n\r\n126 \r\nPink \r\nSo What \r\niTunes \r\nAmazon \r\n \r\n\r\n126 \r\nDemi Lovato \r\nNeon Lights \r\niTunes \r\nAmazon \r\n \r\n\r\n127 \r\nThe Presets \r\nMy People \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nCalvin Harris \r\nOutside (feat. Ellie Goulding) \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nKesha \r\nWarrior \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nKesha \r\nDie Young \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nAvicii \r\nHey Brother (Syn Cole Remix) \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nDuck Sauce \r\nBarbra Streisand \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nNine Inch Nails \r\nThe Hand That Feeds \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nFoster The People \r\nPumped Up Kicks \r\niTunes \r\nAmazon \r\n \r\n\r\n128 \r\nMuse \r\nUprising \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nSelena Gomez \r\nCome & Get It (Dave Aude Club Remix) \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nBritney Spears \r\nIf You Seek Amy \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nPitbull ft. Kesha \r\nTimber \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nDon Omar & Lucenzo \r\nDanza Kuduro \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nFlo Rida \r\nJump (feat. Nelly Furtado) \r\niTunes \r\nAmazon \r\n \r\n\r\n130 \r\nGreen Day \r\nKnow Your Enemy \r\niTunes \r\nAmazon \r\n \r\n\r\n131 \r\nAdam Lambert \r\nIf I Had You \r\niTunes \r\nAmazon \r\n \r\n\r\n132 \r\nNelly Furtado \r\nManeater \r\niTunes \r\nAmazon \r\n \r\n\r\n133 \r\nThe Offspring \r\nHit That \r\niTunes \r\nAmazon \r\n \r\n\r\n133 \r\nTiesto \r\nLet\'s Go (Feat. Icona Pop) \r\niTunes \r\nAmazon \r\n \r\n\r\n134 \r\nKaty Perry \r\nI Kissed A Girl \r\niTunes \r\nAmazon \r\n \r\n\r\n135 \r\nThe Presets \r\nTalk Like That \r\niTunes \r\nAmazon \r\n \r\n\r\n136 \r\nThe White Tie Affair \r\nPrice Of Company \r\niTunes \r\nAmazon \r\n \r\n\r\n136 \r\nMetro Station \r\nShake It \r\niTunes \r\nAmazon \r\n \r\n\r\n136 \r\nFive Finger Death Punch \r\nYou \r\niTunes \r\nAmazon \r\n \r\n\r\n137 \r\nMuse \r\nKnights Of Cydonia \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nFive Finger Death Punch \r\nAnywhere But Here \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\n3OH!3 \r\nMy First Kiss (feat. Kesha) \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nMiley Cyrus \r\nSee You Again \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nFall Out Boy \r\nThe Phoenix \r\niTunes \r\nAmazon \r\n \r\n\r\n138 \r\nFranz Ferdinand \r\nThis Fire \r\niTunes \r\nAmazon \r\n \r\n\r\n139 \r\nBritney Spears \r\nToxic (Armand Van Helden Remix) \r\niTunes \r\nAmazon \r\n \r\n\r\n139 \r\nThe Killers \r\nSomebody Told Me \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nTrain \r\n50 Ways To Say Goodbye \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nThe White Tie Affair \r\nWatching You \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nLady Gaga \r\nApplause \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\n3OH!3 ft. Katy Perry \r\nStarstrukk \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nCascada \r\nJust Like A Pill \r\niTunes \r\nAmazon \r\n \r\n\r\n140 \r\nLinkin Park \r\nBleed It Out \r\niTunes \r\nAmazon \r\n \r\n\r\n142 \r\nSystem Of A Down \r\nViolent Pornography \r\niTunes \r\nAmazon \r\n \r\n\r\n143 \r\nMarilyn Manson \r\nThe Beautiful People \r\niTunes \r\nAmazon \r\n \r\n\r\n143 \r\nThe Offspring \r\n(Can\'t Get My) Head Around You \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nMaroon 5 \r\nLucky Strike \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nAvril Lavigne \r\nWhat The Hell \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nPowerman 5000 \r\nWhen Worlds Collide \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nNero \r\nPromises \r\niTunes \r\nAmazon \r\n \r\n\r\n144 \r\nEverclear \r\nBlackjack \r\niTunes \r\nAmazon \r\n \r\n\r\n145 \r\nSlipknot \r\nDuality \r\niTunes \r\nAmazon \r\n \r\n\r\n145 \r\nFlo Rida \r\nRight Round \r\niTunes \r\nAmazon \r\n \r\n\r\n146 \r\nThe Ting Tings \r\nThat\'s Not My Name \r\niTunes \r\nAmazon \r\n \r\n\r\n146 \r\nOk GO \r\nHere It Goes Again \r\niTunes \r\nAmazon \r\n \r\n\r\n146 \r\nMacklemore & Ryan Lewis \r\nCan\'t Hold Us (feat. Ray Dalton) \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nFive Finger Death Punch \r\nBulletproof \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nFlorida Georgia Line \r\nCruise \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nBasshunter \r\nNow You\'re Gone \r\niTunes \r\nAmazon \r\n \r\n\r\n148 \r\nEminem \r\nRap God \r\niTunes \r\nAmazon \r\n \r\n\r\n149 \r\nThe Prodigy \r\nVoodoo People \r\niTunes \r\nAmazon \r\n \r\n\r\n149 \r\nNeon Trees \r\nAnimal \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nDJ Khaled \r\nAll I Do Is Win \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nEverclear \r\nSo Much For The Afterglow \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nLinkin Park \r\nHit The Floor \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nThe Killers \r\nMr. Brightside \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nFive Finger Death Punch \r\nLift Me Up \r\niTunes \r\nAmazon \r\n \r\n\r\n150 \r\nBonnie Tyler \r\nHolding Out for A Hero \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFive Finger Death Punch \r\nUnder And Over It \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFive Finger Death Punch \r\nBack For More \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFall Out Boy \r\nThe Mighty Fall (feat. Big Sean) \r\niTunes \r\nAmazon \r\n \r\n\r\n152 \r\nFall Out Boy \r\nMy Songs Know What You Did In The Dark (Light \'em Up \r\niTunes \r\nAmazon \r\n \r\n\r\n153 \r\nBlack Eyed Peas \r\nPump It \r\niTunes \r\nAmazon \r\n \r\n\r\n153 \r\nFall Out Boy \r\nThks Fr Th Mmrs \r\niTunes \r\nAmazon \r\n \r\n\r\n153 \r\nFatboy Slim \r\nThe Rockafeller Skank \r\niTunes \r\nAmazon \r\n \r\n\r\n154 \r\nThe Fratellis \r\nChelsea Dagger \r\niTunes \r\nAmazon \r\n \r\n\r\n154 \r\nOutkast \r\nB.O.B. \r\niTunes \r\nAmazon \r\n \r\n\r\n155 \r\nAvenged Sevenfold \r\nBeast and the Harlot \r\niTunes \r\nAmazon \r\n \r\n\r\n156 \r\nDrowning Pool \r\nStep Up \r\niTunes \r\nAmazon \r\n \r\n\r\n158 \r\nMetallica \r\nAin\'t My Bitch \r\niTunes \r\nAmazon \r\n \r\n\r\n159 \r\nThe Donnas \r\nTake It Off \r\niTunes \r\nAmazon \r\n \r\n\r\n160 \r\nLemon Demon \r\nKnife Fight \r\niTunes \r\nAmazon \r\n \r\n\r\n160 \r\nOutkast \r\nHey Ya! \r\niTunes \r\nAmazon \r\n \r\n\r\n162 \r\nAndrew W.K. \r\nParty Hard \r\niTunes \r\nAmazon \r\n \r\n\r\n164 \r\nAvril Lavigne \r\nGirlfriend \r\niTunes \r\nAmazon \r\n \r\n\r\n165 \r\nMatchbox Twenty \r\nHow Far We\'ve Come? \r\niTunes \r\nAmazon \r\n \r\n\r\n168 \r\nSum 41 \r\nMotivation \r\niTunes \r\nAmazon \r\n \r\n\r\n170 \r\nLed Zeppelin \r\nRock And Roll \r\niTunes \r\nAmazon \r\n \r\n\r\n172 \r\nEminem \r\nCinderella Man \r\niTunes \r\nAmazon \r\n \r\n\r\n172 \r\nEminem \r\nBusiness \r\niTunes \r\nAmazon \r\n \r\n\r\n173 \r\nIron Maiden \r\nThe Trooper \r\niTunes \r\nAmazon \r\n \r\n\r\n174 \r\nIron Maiden \r\nRun To The Hills \r\niTunes \r\nAmazon \r\n \r\n\r\n175 \r\nAvenged Sevenfold \r\nAlmost Easy \r\niTunes \r\nAmazon \r\n \r\n\r\n176 \r\nEminem \r\nSurvival \r\niTunes \r\nAmazon \r\n \r\n\r\n178 \r\nFall Out Boy \r\nCenturies \r\niTunes \r\nAmazon \r\n \r\n\r\n178 \r\nGood Charlotte \r\nThe Anthem \r\niTunes \r\nAmazon \r\n \r\n\r\n180 \r\nCascada \r\nSk8er Boi \r\niTunes \r\nAmazon \r\n \r\n\r\n187 \r\nCobra Starship \r\nNice Guys Finish Last \r\niTunes \r\nAmazon \r\n \r\n\r\n187 \r\nLostprophets \r\nEveryday Combat \r\niTunes \r\nAmazon \r\n \r\n\r\n220 \r\nFatboy Slim \r\nSlash Dot Dash \r\niTunes \r\nAmazon \r\n \r\n\r\n
\r\nA couple of things:\r\n1. Just because I\'d run to it doesn\'t mean I\'d listen to it in real life.\r\n\r\n\r\n2. I claim no ownership of nor responsibility for the content of the videos linked below. Some of them are official, some of them are original, and some of them are downright crappy...but you can listen to the song, and that\'s what counts. Some are explicit.','Running Playlist','','inherit','closed','closed','','630-revision-v1','','','2017-01-21 09:28:33','2017-01-21 14:28:33','',630,'http://sothisisfitness.com/2017/01/630-revision-v1.html',0,'revision','',0),(836,1,'2017-01-22 21:25:41','2017-01-23 02:25:41','','','','inherit','open','closed','','photogrid_1473007822129','','','2017-01-22 21:28:22','2017-01-23 02:28:22','',216,'http://sothisisfitness.com/wp-content/uploads/2016/09/PhotoGrid_1473007822129.jpg',0,'attachment','image/jpeg',0),(837,1,'2017-01-22 21:49:41','2017-01-23 02:49:41','Darrell and Megan venture out to the Foolproof brewery to experience one of the more...off-color...athletic events out there - a “beer mile”. Learn what a beer mile is, how it came to be a “thing”, and what it\'s really to participate in one. Also… Learn why Darrell came frighteningly close to his first voluntary DNF. And in a shocking turn of events...Megan beats Darrell in a race! All this and more in episode 5!\r\n\r\nYou can learn more about Foolproof Brewing Company and the events they hold (both at and away from the brewery) at www.foolproofbrewing.com','#5 - The Fool\'s Mile','','inherit','closed','closed','','216-revision-v1','','','2017-01-22 21:49:41','2017-01-23 02:49:41','',216,'http://sothisisfitness.com/2017/01/216-revision-v1.html',0,'revision','',0),(838,1,'2017-01-22 21:52:03','2017-01-23 02:52:03','I\'m Darrell McTague, and THIS is \"So THIS Is Fitness\". Join me as I share a little bit about myself, where So THIS Is Fitness came from (it\'s been around for a while, actually), and what its really all about. And, in the wake of my most recent ultramarathon experience...let\'s talk a little bit about failure.\r\n\r\n \r\n\r\nThis episode backlogged - originally published on the Athlete On Fire feed.','#1 - Failure','','inherit','closed','closed','','220-revision-v1','','','2017-01-22 21:52:03','2017-01-23 02:52:03','',220,'http://sothisisfitness.com/2017/01/220-revision-v1.html',0,'revision','',0),(839,1,'2017-01-22 21:56:27','2017-01-23 02:56:27','Darrell & Megan talk about the big goals they\'ve been working towards all year and what the final 3 months of training looks like. Delve into their training plans a bit and get some ideas for your own! It\'s not as out of reach or silly as it might seem - we promise :) All that, plus a lesson in...making the right call...\r\n\r\nNext time? The running journeys that led them to this point.\r\n\r\n\r\nThis episode backlogged - originally published on Athlete On Fire','#2 - The Long & The Short Of It (1/2)','','inherit','closed','closed','','219-revision-v1','','','2017-01-22 21:56:27','2017-01-23 02:56:27','',219,'http://sothisisfitness.com/2017/01/219-revision-v1.html',0,'revision','',0),(840,1,'2017-01-22 22:00:45','2017-01-23 03:00:45','Last time Darrell & Megan talked about their big goals and the training necessary for success. This time, they talk about the running journeys that led them here. Their stories aren\'t quite so crazy, and could easily be anyone\'s story...including yours. It all starts with that first step.','#3 - The Long & The Short Of It (2/2)','','inherit','closed','closed','','218-revision-v1','','','2017-01-22 22:00:45','2017-01-23 03:00:45','',218,'http://sothisisfitness.com/2017/01/218-revision-v1.html',0,'revision','',0),(841,1,'2017-01-22 22:17:22','2017-01-23 03:17:22','','','','inherit','open','closed','','photogrid_1472724501588','','','2017-01-22 22:17:40','2017-01-23 03:17:40','',217,'http://sothisisfitness.com/wp-content/uploads/2016/09/PhotoGrid_1472724501588.jpg',0,'attachment','image/jpeg',0),(842,1,'2017-01-22 22:21:17','2017-01-23 03:21:17','Megan & Darrell recap the mid-August race weekend of Anchor Down Ultramarathon and the Falmouth Road Race. They talk about each race, the experience they each had therein, and the big differences between the two. There was one BIG difference...and its what everything circles back around to...fun.\r\n\r\nYou can learn more about Anchor Down Ultramarathon at www.AnchorDownUltra.com\r\n\r\nCheck out www.RunTrueNorth.com to learn about their company and other events (including my favorite - Narragansett Summer Running Festival!).\r\n\r\nAnd check out www.FalmouthRoadRace.com for more on THAT race.','#4 - FUN','','inherit','closed','closed','','217-revision-v1','','','2017-01-22 22:21:17','2017-01-23 03:21:17','',217,'http://sothisisfitness.com/2017/01/217-revision-v1.html',0,'revision','',0),(843,1,'2017-01-31 06:59:57','2017-01-31 11:59:57','I\'ve been struggling lately.
\r\nSeems to be a common thing with me, right? No matter how on-top-of-it I might try to be, it seems I\'m always missing the mark somewhere. It\'s probably a result of me trying to do too much with, quite simply... too little time in the day. I know I\'ve got my challenges, and I know EXACTLY what\'s working against me, just like (I\'m sure) many of you do too. Just because I KNOW, though, doesn\'t mean I always win the fight. Lately, I\'ve found myself... a little conflicted.\r\nYes, I understand that\'s vague.
\r\nBut honestly, sometimes a simple explanation is enough. I\'ve mostly figured out the answer here. I took some time the past couple of weekends to really try and get a handle on this. Now, I think I\'ve got it. This time... it\'s going to be different.\r\n\"Thou Shalt Not Covet\"
\r\nIf you read the title you knew this was coming - stay with me here. No, I\'m most certainly NOT trying to open up a theological debate. I find, though, that despite major differences... many (if not most) religious texts tend to have a lot of the same basic moral guidance. Y\'know, the kind of stuff we should be living by on a daily basis. The easy stuff - \r\n\r\n - Don\'t Kill People
\r\n - Don\'t Steal Stuff
\r\n - Listen To Your Parents
\r\n - Treat Others How You\'d Want Them To Treat You
\r\n - the list goes on
\r\n
\r\nBasic and easy, right? You would think so. Sometimes I\'m pretty dense, though, and need to be reminded of the basics. It happened recently... and it happened in such a way that I realized...\r\nThis is my \"Come to Jesus\" moment.
\r\nPeople who\'ve \"lost their way\" often \"find God\" or have that epic, emotional \"come to Jesus\" moment. It\'s where they realize they\'ve \"strayed from the path\" and religion brings them back home. To the straight-and-narrow. To their true purpose in life. Yes, I realize this is kind of an incredible use of hyperbole, but it\'s the best way I can think to describe this. As cheesy or grandiose as it may sound... in some small way... that\'s the sort of place I\'m at right now. Not through religion, not like I\'m actually \"finding Jesus\" right now (I did say this isn\'t a religious discussion, right?)... But that sort of coming-to-your-senses and finding \"the way\" - THAT is what I\'m about right now. It happened over two distinct moments.\r\n![\"podcast](\"http://sothisisfitness.com/wp-content/uploads/2017/01/PhotoGrid_1485406145886-300x300.png\")
The first moment was innocent enough...
\r\nI was trying to figure out how to justify a podcast episode idea I had. Megan, my Mom and I were getting ready to go to the South Shore Food & Wine Expo, and I was stuck. Aside from the fact that it was a GREAT event we wanted to go to... the point was for me to blog and podcast about it. Problem was... I found myself asking if it would lose me readers and listeners. I was trying to find a way to spin it to fit the \"health and fitness\" niche. And I found myself wondering... WHY do I need to spin it? That moment wasn\'t so much like a punch to the mouth... but rather... this nagging... something.\r\nThe second moment hit me like a ton of bricks.
\r\nI was on Instagram sharing content, finding people to follow, doing my thing... and I stumbled across something. Someone people were raving about. I followed the links and found a site that seemed to be growing well. This site had fantastic engagement, virtually 100% user-generated content... and even its own ambassador program! And I found myself incredibly jealous. And that\'s when it hit me.\r\n\r\nWhat that guy\'s doing isn\'t my thing. That\'s not what So THIS Is Fitness is even MEANT to be... so why am I jealous of him? Like honestly... it\'s not even CLOSE to what I\'m trying to do. The ONLY similarity is that it\'s running-related and there are event reviews. Then I realized I\'ve been looking at virtually everyone who\'s doing something similar to me... and getting jealous. Envious. I\'ve been so caught up with what THEY\'RE doing... spending so much time trying to figure out how to capitalize on what THEY figured out... that I\'m not worrying about ME, and how to improve MY thing.\r\nThis is where the Bible lesson comes in.
\r\n\"Thou shalt not covet\" - \"don\'t be jealous of what someone else has\". If I had to take a stab, I\'d say some of the point of that is for us to appreciate what we have, rather than be envious of what others do. You would think that\'d be simple, right? I mean, after all... it\'s one of the Ten Commandments... those are supposed to be some of the most basic moral tenets to live by. Whoops. Maybe I should get onboard...\r\n\r\nWell, that\'s the realization I had. I find myself noticing this all over the place now, actually. I just recently had a long discussion with a couple of different people about someone who, for lack of a better phrase, is committing this same sin. Worrying about what everyone else is doing instead of worrying about what\'s REALLY important. (Difference is... he\'s completely oblivious & unapologetic about it... another story for another day)\r\nSo it\'s time I take my own advice.
\r\n![\"transformation](\"http://sothisisfitness.com/wp-content/uploads/2017/01/IMG_20161201_091700-300x300.jpg\")
I know who I am, I know what I want, and I know what So THIS Is Fitness is meant to be. I need to bring focus back to where this all started, why I put it out there, and what it\'s really meant to be. My \"core mission\", so to speak.\r\n\r\nI started this with a simple purpose - to share my journey & transformation for the benefit of others going through the same things. The point was to show that I\'m just some schmuck - Average Joe... and if I can get it together, lose 130 lbs, and do the things I\'m doing... anyone can. It\'s grown over time, and I\'ve accomplished some truly... unfathomable things. My perspective has changed... my concept of what\'s \"normal\", what\'s \"crazy\", and what\'s \"nothing\" has totally shifted. I put the word \"just\" in front of things like \"5K\" and \"5 miles\". While it\'s great that I, personally, have reached that point... I lost sight of one of the most important messages I put out there:\r\nNever forget where you started.
\r\nSo here I am. Bringing it back to square one. Remembering the whole point of this thing. Share my journey to show others it really IS possible. Show people what it takes to get there from the perspective of someone who\'s done it and been there. Share all the things, lessons, perspectives, stumbles struggles and successes that I WISHED someone had told me when I was getting started.\r\nI\'ve reached a really good place.
\r\nAll of this has grown into something much more than it was in the beginning... and now I know where the next step leads. It\'s time to grow it and take it to that new place. I\'ll be bringing much more content to this website... bringing it back to what it was meant to be. Blogs about my thoughts and my journey. Recipes that help me get my nutrition in line. The Instagram, Twitter, and Facebook pages as an outlet for me to share those things. The podcast as a new platform for me to do all these things in a longer, more thorough, and more free-form way. Bringing other people\'s experiences and opinions into the picture via guest appearances & interviews. Figuring out how exactly my amazing wife fits into this picture.\r\n![\"surrounded](\"http://sothisisfitness.com/wp-content/uploads/2017/01/IMG_20161022_085553-300x300.jpg\")
This is not a journey to be traveled alone.
\r\nOne of the most important things I learned through my original 130 lb weight loss journey... don\'t go it alone. I encourage you to interact, engage, and reach out! Connect with and contact me through all those mediums. Repost & share on social media, get your freinds involved. Share the journey - both yours AND mine. Let\'s inspire and motivate each other. Keep each other accountable. Like I always say... the only limits we TRULY have are the ones we set for ourselves. It\'s time we all get out of our own way and make it happen.\r\n\r\nLet\'s do this thing.\r\n\r\n \r\n\r\nYou can find Darrell online through these mediums:\r\nPodcast: iTunes - Android - Web - RSS feed\r\nSocial Media: Facebook - Instagram - Twitter - Pinterest\r\nEmail: Darrell@SoTHISIsFitness.com\r\n\r\n ','Thou Shalt Not Covet','','publish','open','open','','thou-shalt-not-covet','','','2017-01-31 07:07:43','2017-01-31 12:07:43','',0,'http://sothisisfitness.com/?p=843',0,'post','',0),(844,1,'2017-01-23 08:08:34','2017-01-23 13:08:34','I\'ve been struggling lately.\n\nSeems to be a common thing with me, right? No matter how on-top-of-it I might try to be, it seems I\'m always missing the mark somewhere. Lately, the struggle has been a combination of jealousy, FOMO, and purpose. \n\nWhat do I mean by that, exactly? I\'m still trying to figure it out. But I\'ve got a hunch... I have a feeling it might translate to other people, too. ','Jealousy, FOMO, and Purpose','','inherit','closed','closed','','843-revision-v1','','','2017-01-23 08:08:34','2017-01-23 13:08:34','',843,'http://sothisisfitness.com/2017/01/843-revision-v1.html',0,'revision','',0),(845,1,'2017-01-23 09:00:06','2017-01-23 14:00:06','I\'ve been struggling lately.
\r\nSeems to be a common thing with me, right? No matter how on-top-of-it I might try to be, it seems I\'m always missing the mark somewhere. It\'s probably a result of me trying to do too much with, quite simply... too little time in the day. I know I\'ve got my challenges, and I know EXACTLY what\'s working against me, just like (I\'m sure) many of you do too. Just because I KNOW, though, doesn\'t mean I always win the fight. Lately, the struggle has been a combination of jealousy, FOMO, and purpose.\r\nYes, I understand that\'s broad.
\r\nSo what do I mean by that, exactly? I\'m still trying to figure it out. I do, however, have a hunch. I took some time this weekend to really try and get a handle on this. Now, I think I\'ve got it. I\'ve been kind of hollow-ly saying it for 3 (ALMOST 4!) years now, dunno how it didn\'t hit me sooner. Note: this is not a religious discussion - don\'t make it one.\r\n\"Thou Shalt Not Covet\"
\r\nI warned you, right? No, I\'m most certainly NOT trying to open up a religious discussion can-of-worms. There\'s enough debate in the hidden meanings of Bibles and Korans and Torahs to last freaking eons (don\'t believe me? Read a history book). I find, though, that despite major differences... many (if not most) religious texts tend to have a lot of the same basic moral guidance. Y\'know, the kind of stuff we should be living by on a daily basis. The easy stuff - \r\n\r\n - Don\'t Kill People
\r\n - Don\'t Steal Stuff
\r\n - Listen To Your Parents
\r\n - Treat Others How You\'d Want Them To Treat You
\r\n - the list goes on
\r\n
\r\nBasic and easy, right?\r\nThis is my \"Come to Jesus\" moment.
\r\nPeople who\'ve \"lost their way\" often \"find God\" or have that epic, emotional \"come to Jesus\" moment. It\'s where they realize they\'ve \"strayed from the path\" and religion brings them back home. To the straight-and-narrow. To their true purpose in life. As cheesy or grandiose as it may sound... that\'s where I\'m at right now.\r\n\r\nKnow how I realized it? Trying to figure out how to justify a podcast episode idea I had. Megan, my Mom and I were getting ready to go to the South Shore Food & Wine Expo, and I was stuck. Aside from the fact that it was a GREAT event we wanted to go to... the point was for me to blog and podcast about it. Problem was... I found myself asking if it would lose me readers and listeners. I was trying to find a way to spin it to fit the \"health and fitness\" niche.','Jealousy, FOMO, Purpose','','inherit','closed','closed','','843-revision-v1','','','2017-01-23 09:00:06','2017-01-23 14:00:06','',843,'http://sothisisfitness.com/2017/01/843-revision-v1.html',0,'revision','',0),(846,1,'2017-01-23 10:43:56','2017-01-23 15:43:56','','','','inherit','open','closed','','wordswag_1483703321449','','','2017-01-23 10:44:43','2017-01-23 15:44:43','',540,'http://sothisisfitness.com/wp-content/uploads/2017/01/wordswag_1483703321449.jpg',0,'attachment','image/jpeg',0),(850,1,'2017-01-25 07:15:15','2017-01-25 12:15:15','I\'ve been struggling lately.
\r\nSeems to be a common thing with me, right? No matter how on-top-of-it I might try to be, it seems I\'m always missing the mark somewhere. It\'s probably a result of me trying to do too much with, quite simply... too little time in the day. I know I\'ve got my challenges, and I know EXACTLY what\'s working against me, just like (I\'m sure) many of you do too. Just because I KNOW, though, doesn\'t mean I always win the fight. Lately, the struggle has been a combination of three things: envy, purpose, fulfillment.\r\nYes, I understand that\'s broad.
\r\nSo what do I mean by that, exactly? I\'m still trying to figure it out. I do, however, have a hunch. I took some time this weekend to really try and get a handle on this. Now, I think I\'ve got it. I\'ve been kind of hollow-ly saying it for 3 (ALMOST 4!) years now, dunno how it didn\'t hit me sooner. Note: this is not a religious discussion - don\'t make it one.\r\n\"Thou Shalt Not Covet\"
\r\nI warned you, right? No, I\'m most certainly NOT trying to open up a religious discussion can-of-worms. There\'s enough debate in the hidden meanings of Bibles and Korans and Torahs to last freaking eons (don\'t believe me? Read a history book). I find, though, that despite major differences... many (if not most) religious texts tend to have a lot of the same basic moral guidance. Y\'know, the kind of stuff we should be living by on a daily basis. The easy stuff - \r\n\r\n - Don\'t Kill People
\r\n - Don\'t Steal Stuff
\r\n - Listen To Your Parents
\r\n - Treat Others How You\'d Want Them To Treat You
\r\n - the list goes on
\r\n
\r\nBasic and easy, right?\r\nThis is my \"Come to Jesus\" moment.
\r\nPeople who\'ve \"lost their way\" often \"find God\" or have that epic, emotional \"come to Jesus\" moment. It\'s where they realize they\'ve \"strayed from the path\" and religion brings them back home. To the straight-and-narrow. To their true purpose in life. As cheesy or grandiose as it may sound... that\'s where I\'m at right now.\r\n\r\nKnow how I realized it? Trying to figure out how to justify a podcast episode idea I had. Megan, my Mom and I were getting ready to go to the South Shore Food & Wine Expo, and I was stuck. Aside from the fact that it was a GREAT event we wanted to go to... the point was for me to blog and podcast about it. Problem was... I found myself asking if it would lose me readers and listeners. I was trying to find a way to spin it to fit the \"health and fitness\" niche.','Envy, Purpose, Fulfillment','','inherit','closed','closed','','843-revision-v1','','','2017-01-25 07:15:15','2017-01-25 12:15:15','',843,'http://sothisisfitness.com/2017/01/843-revision-v1.html',0,'revision','',0),(851,1,'2017-01-25 20:09:48','2017-01-26 01:09:48','\"STIF Ep 22 - Balance\" from So THIS Is Fitness by Darrell McTague. Released: 2017. Track 22. Genre: Health & Fitness.','STIF Ep 22 - Balance','','inherit','open','closed','','stif-ep-22-balance','','','2017-01-25 23:35:09','2017-01-26 04:35:09','',0,'http://sothisisfitness.com/wp-content/uploads/2017/01/Stif-Ep-22-Balance-and-Wine.mp3',0,'attachment','audio/mpeg',0),(852,1,'2017-01-25 22:58:54','2017-01-26 03:58:54','Life is tough.
\r\nNo matter how awesome you are, sometimes life can kick you in the tail. That\'s just the way it is. There\'s no preparing for it, there\'s no guarding against it... If it\'s gonna happen, it\'s gonna happen. It\'s times like these that you need to bring a little balance and wine into your life.\r\nOk, not literally balance and wine...
\r\nI KIND of mean that in the literal sense, but mostly the philosophical sense... Roll with me here...\r\n\r\n\r\n\r\nThis past weekend I attended the South Shore Food and Wine Expo with my mom and Megan. We had a ton of fun, tried lots of new things, and the idea for this week\'s episode was born.\r\nIn this episode:
\r\n\r\n - A heart to heart about wants vs needs
\r\n - Finding balance when life \"gets in the way\"
\r\n - Moving things off the chore list and into the fun zone
\r\n - A recap of the South Shore Food and Wine Expo
\r\n
\r\nCheck out my guests!\r\n\r\nThe event was great, and I was thrilled to meet so many awesome vendors! Please take a moment to check them out online and learn more. Hopefully you\'ll see more of some of them here!\r\n\r\nInebri-art - website\r\n\r\nFarms to Forks - website - Twitter\r\n\r\nAlden Park - website\r\n\r\nRye Tavern - website\r\n\r\nVitamin J2 - website\r\n\r\nKalahari Biltong - website\r\n\r\nHophead Events - website\r\n\r\n[podcast src=\"https://html5-player.libsyn.com/embed/episode/id/5025557/height/90/width/450/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/32cd32/\" height=\"90\" width=\"450\"]','#22 - Balance and Wine','','publish','open','open','','22-balance-and-wine','','','2017-01-26 05:16:52','2017-01-26 05:16:52','',0,'http://sothisisfitness.com/?p=852',0,'post','',0),(853,1,'2017-01-25 22:58:54','2017-01-26 03:58:54','Life is tough.\n\nNo matter how awesome you are, sometimes life can kick you in the tail. That\'s just the way it is. There\'s no preparing for it, there\'s no guarding against it... If it\'s gonna happen, it\'s gonna happen. It\'s times like these that you need to bring a little balance and wine into your life.\n\nOk, not literally balance and wine...\n\nI KIND of mean that in the literal sense, but mostly the philosophical sense... Roll with me here...\n\nThis past weekend I attended the South Shore Food and Wine Expo with my mom and Megan. We had a ton of fun, tried lots of new things, and the idea for this week\'s episode was born.\n\nIn this episode:\n\n - A heart to heart about wants vs needs
\n - Finding balance when life \"gets in the way\"
\n - Moving things off the chore list and into the fun zone
\n - A recap of the South Shore Food and Wine Expo
\n
\nCheck out my guests!\n\nThe event was great, and I was thrilled to meet so many awesome vendors!\n\nInebri-art - website\n\nFarms to Forks - website - Twitter - Facebook\n\nAlden Park - website\n\nRye Tavern - website\n\nVitamin J2 - website\n\nKalahari Biltong - website\n\nHophead Events - website','#22 - Balance and Wine','','inherit','closed','closed','','852-revision-v1','','','2017-01-25 22:58:54','2017-01-26 03:58:54','',852,'http://sothisisfitness.com/2017/01/852-revision-v1.html',0,'revision','',0),(854,1,'2017-01-25 23:30:52','2017-01-26 04:30:52','Life is tough.
\r\nNo matter how awesome you are, sometimes life can kick you in the tail. That\'s just the way it is. There\'s no preparing for it, there\'s no guarding against it... If it\'s gonna happen, it\'s gonna happen. It\'s times like these that you need to bring a little balance and wine into your life.\r\nOk, not literally balance and wine...
\r\nI KIND of mean that in the literal sense, but mostly the philosophical sense... Roll with me here...\r\n\r\n\r\n\r\nThis past weekend I attended the South Shore Food and Wine Expo with my mom and Megan. We had a ton of fun, tried lots of new things, and the idea for this week\'s episode was born.\r\nIn this episode:
\r\n\r\n - A heart to heart about wants vs needs
\r\n - Finding balance when life \"gets in the way\"
\r\n - Moving things off the chore list and into the fun zone
\r\n - A recap of the South Shore Food and Wine Expo
\r\n
\r\nCheck out my guests!\r\n\r\nThe event was great, and I was thrilled to meet so many awesome vendors!\r\n\r\nInebri-art - website\r\n\r\nFarms to Forks - website - Twitter\r\n\r\nAlden Park - website\r\n\r\nRye Tavern - website\r\n\r\nVitamin J2 - website\r\n\r\nKalahari Biltong - website\r\n\r\nHophead Events - website','#22 - Balance and Wine','','inherit','closed','closed','','852-revision-v1','','','2017-01-25 23:30:52','2017-01-26 04:30:52','',852,'http://sothisisfitness.com/2017/01/852-revision-v1.html',0,'revision','',0),(855,1,'2017-01-25 23:37:20','2017-01-26 04:37:20','Life is tough.
\r\nNo matter how awesome you are, sometimes life can kick you in the tail. That\'s just the way it is. There\'s no preparing for it, there\'s no guarding against it... If it\'s gonna happen, it\'s gonna happen. It\'s times like these that you need to bring a little balance and wine into your life.\r\nOk, not literally balance and wine...
\r\nI KIND of mean that in the literal sense, but mostly the philosophical sense... Roll with me here...\r\n\r\n\r\n\r\nThis past weekend I attended the South Shore Food and Wine Expo with my mom and Megan. We had a ton of fun, tried lots of new things, and the idea for this week\'s episode was born.\r\nIn this episode:
\r\n\r\n - A heart to heart about wants vs needs
\r\n - Finding balance when life \"gets in the way\"
\r\n - Moving things off the chore list and into the fun zone
\r\n - A recap of the South Shore Food and Wine Expo
\r\n
\r\nCheck out my guests!\r\n\r\nThe event was great, and I was thrilled to meet so many awesome vendors!\r\n\r\nInebri-art - website\r\n\r\nFarms to Forks - website - Twitter\r\n\r\nAlden Park - website\r\n\r\nRye Tavern - website\r\n\r\nVitamin J2 - website\r\n\r\nKalahari Biltong - website\r\n\r\nHophead Events - website','#22 - Balance and Wine','','inherit','closed','closed','','852-revision-v1','','','2017-01-25 23:37:20','2017-01-26 04:37:20','',852,'http://sothisisfitness.com/2017/01/852-revision-v1.html',0,'revision','',0),(856,1,'2017-01-26 00:08:31','2017-01-26 05:08:31','','','','inherit','open','closed','','photogrid_1485406145886','','','2017-01-30 08:36:15','2017-01-30 13:36:15','',852,'http://sothisisfitness.com/wp-content/uploads/2017/01/PhotoGrid_1485406145886.png',0,'attachment','image/png',0),(857,1,'2017-01-26 00:11:11','2017-01-26 05:11:11','Life is tough.
\r\nNo matter how awesome you are, sometimes life can kick you in the tail. That\'s just the way it is. There\'s no preparing for it, there\'s no guarding against it... If it\'s gonna happen, it\'s gonna happen. It\'s times like these that you need to bring a little balance and wine into your life.\r\nOk, not literally balance and wine...
\r\nI KIND of mean that in the literal sense, but mostly the philosophical sense... Roll with me here...\r\n\r\n\r\n\r\nThis past weekend I attended the South Shore Food and Wine Expo with my mom and Megan. We had a ton of fun, tried lots of new things, and the idea for this week\'s episode was born.\r\nIn this episode:
\r\n\r\n - A heart to heart about wants vs needs
\r\n - Finding balance when life \"gets in the way\"
\r\n - Moving things off the chore list and into the fun zone
\r\n - A recap of the South Shore Food and Wine Expo
\r\n
\r\nCheck out my guests!\r\n\r\nThe event was great, and I was thrilled to meet so many awesome vendors! Please take a moment to check them out online and learn more. Hopefully you\'ll see more of some of them here!\r\n\r\nInebri-art - website\r\n\r\nFarms to Forks - website - Twitter\r\n\r\nAlden Park - website\r\n\r\nRye Tavern - website\r\n\r\nVitamin J2 - website\r\n\r\nKalahari Biltong - website\r\n\r\nHophead Events - website','#22 - Balance and Wine','','inherit','closed','closed','','852-revision-v1','','','2017-01-26 00:11:11','2017-01-26 05:11:11','',852,'http://sothisisfitness.com/2017/01/852-revision-v1.html',0,'revision','',0),(858,1,'2017-01-26 00:16:25','2017-01-26 05:16:25','[podcast src=\"https://html5-player.libsyn.com/embed/episode/id/5025557/height/90/width/450/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/32cd32/\" height=\"90\" width=\"450\"]\nLife is tough.
\nNo matter how awesome you are, sometimes life can kick you in the tail. That\'s just the way it is. There\'s no preparing for it, there\'s no guarding against it... If it\'s gonna happen, it\'s gonna happen. It\'s times like these that you need to bring a little balance and wine into your life.\nOk, not literally balance and wine...
\nI KIND of mean that in the literal sense, but mostly the philosophical sense... Roll with me here...\n\n\n\nThis past weekend I attended the South Shore Food and Wine Expo with my mom and Megan. We had a ton of fun, tried lots of new things, and the idea for this week\'s episode was born.\nIn this episode:
\n\n - A heart to heart about wants vs needs
\n - Finding balance when life \"gets in the way\"
\n - Moving things off the chore list and into the fun zone
\n - A recap of the South Shore Food and Wine Expo
\n
\nCheck out my guests!\n\nThe event was great, and I was thrilled to meet so many awesome vendors! Please take a moment to check them out online and learn more. Hopefully you\'ll see more of some of them here!\n\nInebri-art - website\n\nFarms to Forks - website - Twitter\n\nAlden Park - website\n\nRye Tavern - website\n\nVitamin J2 - website\n\nKalahari Biltong - website\n\nHophead Events - website\n\n[podcast src=\"https://html5-player.libsyn.com/embed/episode/id/5025557/height/90/width/450/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/32cd32/\" height=\"90\" width=\"450\"]','#22 - Balance and Wine','','inherit','closed','closed','','852-autosave-v1','','','2017-01-26 00:16:25','2017-01-26 05:16:25','',852,'http://sothisisfitness.com/2017/01/852-autosave-v1.html',0,'revision','',0),(859,1,'2017-01-26 00:16:46','2017-01-26 05:16:46','Life is tough.
\r\nNo matter how awesome you are, sometimes life can kick you in the tail. That\'s just the way it is. There\'s no preparing for it, there\'s no guarding against it... If it\'s gonna happen, it\'s gonna happen. It\'s times like these that you need to bring a little balance and wine into your life.\r\nOk, not literally balance and wine...
\r\nI KIND of mean that in the literal sense, but mostly the philosophical sense... Roll with me here...\r\n\r\n\r\n\r\nThis past weekend I attended the South Shore Food and Wine Expo with my mom and Megan. We had a ton of fun, tried lots of new things, and the idea for this week\'s episode was born.\r\nIn this episode:
\r\n\r\n - A heart to heart about wants vs needs
\r\n - Finding balance when life \"gets in the way\"
\r\n - Moving things off the chore list and into the fun zone
\r\n - A recap of the South Shore Food and Wine Expo
\r\n
\r\nCheck out my guests!\r\n\r\nThe event was great, and I was thrilled to meet so many awesome vendors! Please take a moment to check them out online and learn more. Hopefully you\'ll see more of some of them here!\r\n\r\nInebri-art - website\r\n\r\nFarms to Forks - website - Twitter\r\n\r\nAlden Park - website\r\n\r\nRye Tavern - website\r\n\r\nVitamin J2 - website\r\n\r\nKalahari Biltong - website\r\n\r\nHophead Events - website\r\n\r\n[podcast src=\"https://html5-player.libsyn.com/embed/episode/id/5025557/height/90/width/450/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/32cd32/\" height=\"90\" width=\"450\"]','#22 - Balance and Wine','','inherit','closed','closed','','852-revision-v1','','','2017-01-26 00:16:46','2017-01-26 05:16:46','',852,'http://sothisisfitness.com/2017/01/852-revision-v1.html',0,'revision','',0),(860,1,'2017-01-30 07:04:59','2017-01-30 12:04:59','I\'ve been struggling lately.
\r\nSeems to be a common thing with me, right? No matter how on-top-of-it I might try to be, it seems I\'m always missing the mark somewhere. It\'s probably a result of me trying to do too much with, quite simply... too little time in the day. I know I\'ve got my challenges, and I know EXACTLY what\'s working against me, just like (I\'m sure) many of you do too. Just because I KNOW, though, doesn\'t mean I always win the fight. Lately, I\'ve found myself... a little lost.\r\nYes, I understand that\'s vague.
\r\nBut honestly, sometimes a simple explanation is enough. I\'ve mostly figured out the answer here. I took some time the past couple of weekends to really try and get a handle on this. Now, I think I\'ve got it. This time... it\'s going to be different.\r\n\"Thou Shalt Not Covet\"
\r\nYou knew this was coming - stay with me here. No, I\'m most certainly NOT trying to open up a religious discussion can-of-worms. There\'s enough debate in the hidden meanings of Bibles and Korans and Torahs to last freaking eons (don\'t believe me? Read a history book). I find, though, that despite major differences... many (if not most) religious texts tend to have a lot of the same basic moral guidance. Y\'know, the kind of stuff we should be living by on a daily basis. The easy stuff - \r\n\r\n - Don\'t Kill People
\r\n - Don\'t Steal Stuff
\r\n - Listen To Your Parents
\r\n - Treat Others How You\'d Want Them To Treat You
\r\n - the list goes on
\r\n
\r\nBasic and easy, right? Yeah, I figured that out too... and it happened in such a way that I realized...\r\nThis is my \"Come to Jesus\" moment.
\r\nPeople who\'ve \"lost their way\" often \"find God\" or have that epic, emotional \"come to Jesus\" moment. It\'s where they realize they\'ve \"strayed from the path\" and religion brings them back home. To the straight-and-narrow. To their true purpose in life. As cheesy or grandiose as it may sound... in some small way... that\'s the sort of place I\'m at right now. Not through religion, not like I\'m actually \"finding Jesus\" right now (I did say this isn\'t a religious discussion, right?)... But that sort of coming-to-your-senses and finding \"the way\". It happened over two distinct moments....\r\nbecause the first moment wasn\'t enough.
\r\nThe first moment was innocent enough. I was trying to figure out how to justify a podcast episode idea I had. Megan, my Mom and I were getting ready to go to the South Shore Food & Wine Expo, and I was stuck. Aside from the fact that it was a GREAT event we wanted to go to... the point was for me to blog and podcast about it. Problem was... I found myself asking if it would lose me readers and listeners. I was trying to find a way to spin it to fit the \"health and fitness\" niche. And I found myself wondering... WHY do I need to spin it? It wasn\'t so much like a punch to the mouth... rather this nagging... something.\r\nThe second moment hit me like a ton of bricks.
\r\nI was on Instagram sharing content, finding people to follow, doing my thing... and I stumbled across something. Someone people were raving about. I followed the links and found a site that seemed to be growing well. This site had fantastic engagement, virtually 100% user-generated content... and even its own ambassador program! And I found myself incredibly jealous. And that\'s when it hit me.\r\n\r\nWhat that guy\'s doing isn\'t my thing. That\'s not what So THIS Is Fitness is even MEANT to be... so why am I jealous of him? Like honestly... it\'s not even CLOSE to what I\'m trying to do. The ONLY similarity is that it\'s running-related and there are event reviews. Then I realized I\'ve been looking at virtually everyone who\'s doing something similar to me... and getting jealous. Envious. I\'ve been so caught up with what THEY\'RE doing... spending so much time trying to figure out how to capitalize on what THEY figured out... that I\'m not worrying about ME, and how to improve MY thing.\r\nThis is where the Bible quote comes in.
\r\nMost religious texts have some of the same simple messages and life lessons, right? \"Thou shalt not covet\" - it\'s one of the Ten Commandments. It\'s supposed to be one of the ten basic moral guiding principals to lead your life by. Regardless of your religion, or whether or not you even are religious, I think we can all agree - \"don\'t be jealous of what someone else has\" should be easy enough... right? Well, that\'s the realization I had.','Thou Shalt Not Covet','','inherit','closed','closed','','843-revision-v1','','','2017-01-30 07:04:59','2017-01-30 12:04:59','',843,'http://sothisisfitness.com/2017/01/843-revision-v1.html',0,'revision','',0),(861,1,'2017-01-30 08:30:23','2017-01-30 13:30:23','','','','inherit','open','closed','','img_20161022_085553','','','2017-01-30 08:52:35','2017-01-30 13:52:35','',843,'http://sothisisfitness.com/wp-content/uploads/2017/01/IMG_20161022_085553.jpg',0,'attachment','image/jpeg',0),(862,1,'2017-01-30 08:30:29','2017-01-30 13:30:29','','','','inherit','open','closed','','img_20161201_091700','','','2017-01-30 08:43:04','2017-01-30 13:43:04','',843,'http://sothisisfitness.com/wp-content/uploads/2017/01/IMG_20161201_091700.jpg',0,'attachment','image/jpeg',0),(863,1,'2017-01-30 08:31:49','2017-01-30 13:31:49','','','','inherit','open','closed','','photogrid_1485782735504','','','2017-01-30 08:52:06','2017-01-30 13:52:06','',843,'http://sothisisfitness.com/wp-content/uploads/2017/01/PhotoGrid_1485782735504.png',0,'attachment','image/png',0),(864,1,'2017-01-30 08:44:30','2017-01-30 13:44:30','I\'ve been struggling lately.
\r\nSeems to be a common thing with me, right? No matter how on-top-of-it I might try to be, it seems I\'m always missing the mark somewhere. It\'s probably a result of me trying to do too much with, quite simply... too little time in the day. I know I\'ve got my challenges, and I know EXACTLY what\'s working against me, just like (I\'m sure) many of you do too. Just because I KNOW, though, doesn\'t mean I always win the fight. Lately, I\'ve found myself... a little lost.\r\nYes, I understand that\'s vague.
\r\nBut honestly, sometimes a simple explanation is enough. I\'ve mostly figured out the answer here. I took some time the past couple of weekends to really try and get a handle on this. Now, I think I\'ve got it. This time... it\'s going to be different.\r\n\"Thou Shalt Not Covet\"
\r\nYou knew this was coming - stay with me here. No, I\'m most certainly NOT trying to open up a religious discussion can-of-worms. There\'s enough debate in the hidden meanings of Bibles and Korans and Torahs to last freaking eons (don\'t believe me? Read a history book). I find, though, that despite major differences... many (if not most) religious texts tend to have a lot of the same basic moral guidance. Y\'know, the kind of stuff we should be living by on a daily basis. The easy stuff - \r\n\r\n - Don\'t Kill People
\r\n - Don\'t Steal Stuff
\r\n - Listen To Your Parents
\r\n - Treat Others How You\'d Want Them To Treat You
\r\n - the list goes on
\r\n
\r\nBasic and easy, right? Yeah, I figured that out too... and it happened in such a way that I realized...\r\nThis is my \"Come to Jesus\" moment.
\r\nPeople who\'ve \"lost their way\" often \"find God\" or have that epic, emotional \"come to Jesus\" moment. It\'s where they realize they\'ve \"strayed from the path\" and religion brings them back home. To the straight-and-narrow. To their true purpose in life. Yes, I realize this is kind of an incredible use of hyperbole, but it\'s the best way I can think to describe this. As cheesy or grandiose as it may sound... in some small way... that\'s the sort of place I\'m at right now. Not through religion, not like I\'m actually \"finding Jesus\" right now (I did say this isn\'t a religious discussion, right?)... But that sort of coming-to-your-senses and finding \"the way\". It happened over two distinct moments.\r\nThe first moment was innocent enough...
\r\nI was trying to figure out how to justify a podcast episode idea I had. Megan, my Mom and I were getting ready to go to the South Shore Food & Wine Expo, and I was stuck. Aside from the fact that it was a GREAT event we wanted to go to... the point was for me to blog and podcast about it. Problem was... I found myself asking if it would lose me readers and listeners. I was trying to find a way to spin it to fit the \"health and fitness\" niche. And I found myself wondering... WHY do I need to spin it? It wasn\'t so much like a punch to the mouth... rather this nagging... something.\r\nThe second moment hit me like a ton of bricks.
\r\nI was on Instagram sharing content, finding people to follow, doing my thing... and I stumbled across something. Someone people were raving about. I followed the links and found a site that seemed to be growing well. This site had fantastic engagement, virtually 100% user-generated content... and even its own ambassador program! And I found myself incredibly jealous. And that\'s when it hit me.\r\n\r\nWhat that guy\'s doing isn\'t my thing. That\'s not what So THIS Is Fitness is even MEANT to be... so why am I jealous of him? Like honestly... it\'s not even CLOSE to what I\'m trying to do. The ONLY similarity is that it\'s running-related and there are event reviews. Then I realized I\'ve been looking at virtually everyone who\'s doing something similar to me... and getting jealous. Envious. I\'ve been so caught up with what THEY\'RE doing... spending so much time trying to figure out how to capitalize on what THEY figured out... that I\'m not worrying about ME, and how to improve MY thing.\r\nThis is where the Bible lesson comes in.
\r\nMost religious texts have some of the same simple messages and life lessons, right? \"Thou shalt not covet\" - it\'s one of the Ten Commandments. It\'s supposed to be one of the ten basic moral guiding principals to lead your life by. Regardless of your religion, or whether or not you even are religious, I think we can all agree - \"don\'t be jealous of what someone else has\" should be easy enough... right? Well, that\'s the realization I had. I find myself noticing this all over the place now, actually. I just recently had a long discussion with a couple of different people about someone, for lack of a better phrase, committing this same sin. Worrying about what everyone else is doing instead of worrying about what\'s REALLY important.\r\nSo it\'s time I take my own advice.
\r\nI know who I am, I know what I want, and I know what So THIS Is Fitness is meant to be. I need to bring focus back to where this all started, why I put it out there, and what it\'s really meant to be. My \"core mission\", so to speak.','Thou Shalt Not Covet','','inherit','closed','closed','','843-revision-v1','','','2017-01-30 08:44:30','2017-01-30 13:44:30','',843,'http://sothisisfitness.com/2017/01/843-revision-v1.html',0,'revision','',0),(865,1,'2017-01-30 09:00:07','2017-01-30 14:00:07','I\'ve been struggling lately.
\r\nSeems to be a common thing with me, right? No matter how on-top-of-it I might try to be, it seems I\'m always missing the mark somewhere. It\'s probably a result of me trying to do too much with, quite simply... too little time in the day. I know I\'ve got my challenges, and I know EXACTLY what\'s working against me, just like (I\'m sure) many of you do too. Just because I KNOW, though, doesn\'t mean I always win the fight. Lately, I\'ve found myself... a little lost.\r\nYes, I understand that\'s vague.
\r\nBut honestly, sometimes a simple explanation is enough. I\'ve mostly figured out the answer here. I took some time the past couple of weekends to really try and get a handle on this. Now, I think I\'ve got it. This time... it\'s going to be different.\r\n\"Thou Shalt Not Covet\"
\r\nYou knew this was coming - stay with me here. No, I\'m most certainly NOT trying to open up a religious discussion can-of-worms. There\'s enough debate in the hidden meanings of Bibles and Korans and Torahs to last freaking eons (don\'t believe me? Read a history book). I find, though, that despite major differences... many (if not most) religious texts tend to have a lot of the same basic moral guidance. Y\'know, the kind of stuff we should be living by on a daily basis. The easy stuff - \r\n\r\n - Don\'t Kill People
\r\n - Don\'t Steal Stuff
\r\n - Listen To Your Parents
\r\n - Treat Others How You\'d Want Them To Treat You
\r\n - the list goes on
\r\n
\r\nBasic and easy, right? Yeah, I figured that out too... and it happened in such a way that I realized...\r\nThis is my \"Come to Jesus\" moment.
\r\nPeople who\'ve \"lost their way\" often \"find God\" or have that epic, emotional \"come to Jesus\" moment. It\'s where they realize they\'ve \"strayed from the path\" and religion brings them back home. To the straight-and-narrow. To their true purpose in life. Yes, I realize this is kind of an incredible use of hyperbole, but it\'s the best way I can think to describe this. As cheesy or grandiose as it may sound... in some small way... that\'s the sort of place I\'m at right now. Not through religion, not like I\'m actually \"finding Jesus\" right now (I did say this isn\'t a religious discussion, right?)... But that sort of coming-to-your-senses and finding \"the way\". It happened over two distinct moments.\r\nThe first moment was innocent enough...
\r\nI was trying to figure out how to justify a podcast episode idea I had. Megan, my Mom and I were getting ready to go to the South Shore Food & Wine Expo, and I was stuck. Aside from the fact that it was a GREAT event we wanted to go to... the point was for me to blog and podcast about it. Problem was... I found myself asking if it would lose me readers and listeners. I was trying to find a way to spin it to fit the \"health and fitness\" niche. And I found myself wondering... WHY do I need to spin it? It wasn\'t so much like a punch to the mouth... rather this nagging... something.\r\nThe second moment hit me like a ton of bricks.
\r\nI was on Instagram sharing content, finding people to follow, doing my thing... and I stumbled across something. Someone people were raving about. I followed the links and found a site that seemed to be growing well. This site had fantastic engagement, virtually 100% user-generated content... and even its own ambassador program! And I found myself incredibly jealous. And that\'s when it hit me.\r\n\r\nWhat that guy\'s doing isn\'t my thing. That\'s not what So THIS Is Fitness is even MEANT to be... so why am I jealous of him? Like honestly... it\'s not even CLOSE to what I\'m trying to do. The ONLY similarity is that it\'s running-related and there are event reviews. Then I realized I\'ve been looking at virtually everyone who\'s doing something similar to me... and getting jealous. Envious. I\'ve been so caught up with what THEY\'RE doing... spending so much time trying to figure out how to capitalize on what THEY figured out... that I\'m not worrying about ME, and how to improve MY thing.\r\nThis is where the Bible lesson comes in.
\r\nMost religious texts have some of the same simple messages and life lessons, right? \"Thou shalt not covet\" - it\'s one of the Ten Commandments. It\'s supposed to be one of the ten basic moral guiding principals to lead your life by. Regardless of your religion, or whether or not you even are religious, I think we can all agree - \"don\'t be jealous of what someone else has\" should be easy enough... right? Well, that\'s the realization I had. I find myself noticing this all over the place now, actually. I just recently had a long discussion with a couple of different people about someone, for lack of a better phrase, committing this same sin. Worrying about what everyone else is doing instead of worrying about what\'s REALLY important.\r\nSo it\'s time I take my own advice.
\r\nI know who I am, I know what I want, and I know what So THIS Is Fitness is meant to be. I need to bring focus back to where this all started, why I put it out there, and what it\'s really meant to be. My \"core mission\", so to speak.\r\n\r\nI started this with a simple purpose - to share my journey & transformation for the benefit of others going through the same things. The point was to show that I\'m just some schmuck - Average Joe... and if I can get it together, lose 130 lbs, and do the things I\'m doing... anyone can. It\'s grown over time, and I\'ve accomplished some truly... unfathomable things. My perspective has changed... my concept of what\'s \"normal\", what\'s \"crazy\", and what\'s \"nothing\" has totally shifted. I put the word \"just\" in front of things like \"5K\" and \"5 miles\". While it\'s great that I, personally, have reached that point... I lost sight of one of the most important messages I put out there:\r\nNever forget where you started.
\r\nSo here I am. Bringing it back to square one. Remembering the whole point of this thing. Share my journey to show others it really IS possible. Show people what it takes to get there from the perspective of someone who\'s done it and been there. Share all the things, lessons, perspectives, stumbles struggles and successes that I WISHED someone had told me when I was getting started.\r\nI\'ve reached a really good place
\r\nboth in life, my fitness, and with So THIS Is Fitness. I\'ve achieved so much, I\'ve seen the potential that lies in front of me, and I\'ve realized that I\'m surrounded by people who want to help me succeed. It\'s tough to look at that and stay in a bad mood or a rough place.\r\n\r\nThis has all helped me kind of refocus and recenter myself. I know what I want. I know what So THIS Is Fitness is supposed to be and how to take it there. All of this has grown into something much more than it was in the beginning... and it\'s time to grow it and take it to that new place. I\'ll be bringing much more content to this website... bringing it back to what it was meant to be. Blogs about my thoughts and my journey. Recipes that help me get my nutrition in line. The Instagram, Twitter, and Facebook pages as an outlet for me to share those things. The podcast as a new platform for me to do all these things in a longer, more thorough, and more free-form way... and to bring other people\'s experiences and opinions in via guest appearances & interviews. I encourage people to interact, engage, and reach out! Connect with and contact me through all those mediums. Share the journey.','Thou Shalt Not Covet','','inherit','closed','closed','','843-revision-v1','','','2017-01-30 09:00:07','2017-01-30 14:00:07','',843,'http://sothisisfitness.com/2017/01/843-revision-v1.html',0,'revision','',0),(866,1,'2017-01-30 10:28:50','2017-01-30 15:28:50','I\'ve been struggling lately.
\r\nSeems to be a common thing with me, right? No matter how on-top-of-it I might try to be, it seems I\'m always missing the mark somewhere. It\'s probably a result of me trying to do too much with, quite simply... too little time in the day. I know I\'ve got my challenges, and I know EXACTLY what\'s working against me, just like (I\'m sure) many of you do too. Just because I KNOW, though, doesn\'t mean I always win the fight. Lately, I\'ve found myself... a little lost.\r\nYes, I understand that\'s vague.
\r\nBut honestly, sometimes a simple explanation is enough. I\'ve mostly figured out the answer here. I took some time the past couple of weekends to really try and get a handle on this. Now, I think I\'ve got it. This time... it\'s going to be different.\r\n\"Thou Shalt Not Covet\"
\r\nYou knew this was coming - stay with me here. No, I\'m most certainly NOT trying to open up a religious discussion can-of-worms. There\'s enough debate in the hidden meanings of Bibles and Korans and Torahs to last freaking eons (don\'t believe me? Read a history book). I find, though, that despite major differences... many (if not most) religious texts tend to have a lot of the same basic moral guidance. Y\'know, the kind of stuff we should be living by on a daily basis. The easy stuff - \r\n\r\n - Don\'t Kill People
\r\n - Don\'t Steal Stuff
\r\n - Listen To Your Parents
\r\n - Treat Others How You\'d Want Them To Treat You
\r\n - the list goes on
\r\n
\r\nBasic and easy, right? Yeah, I figured that out too... and it happened in such a way that I realized...\r\nThis is my \"Come to Jesus\" moment.
\r\nPeople who\'ve \"lost their way\" often \"find God\" or have that epic, emotional \"come to Jesus\" moment. It\'s where they realize they\'ve \"strayed from the path\" and religion brings them back home. To the straight-and-narrow. To their true purpose in life. Yes, I realize this is kind of an incredible use of hyperbole, but it\'s the best way I can think to describe this. As cheesy or grandiose as it may sound... in some small way... that\'s the sort of place I\'m at right now. Not through religion, not like I\'m actually \"finding Jesus\" right now (I did say this isn\'t a religious discussion, right?)... But that sort of coming-to-your-senses and finding \"the way\". It happened over two distinct moments.\r\nThe first moment was innocent enough...
\r\nI was trying to figure out how to justify a podcast episode idea I had. Megan, my Mom and I were getting ready to go to the South Shore Food & Wine Expo, and I was stuck. Aside from the fact that it was a GREAT event we wanted to go to... the point was for me to blog and podcast about it. Problem was... I found myself asking if it would lose me readers and listeners. I was trying to find a way to spin it to fit the \"health and fitness\" niche. And I found myself wondering... WHY do I need to spin it? It wasn\'t so much like a punch to the mouth... rather this nagging... something.\r\nThe second moment hit me like a ton of bricks.
\r\nI was on Instagram sharing content, finding people to follow, doing my thing... and I stumbled across something. Someone people were raving about. I followed the links and found a site that seemed to be growing well. This site had fantastic engagement, virtually 100% user-generated content... and even its own ambassador program! And I found myself incredibly jealous. And that\'s when it hit me.\r\n\r\nWhat that guy\'s doing isn\'t my thing. That\'s not what So THIS Is Fitness is even MEANT to be... so why am I jealous of him? Like honestly... it\'s not even CLOSE to what I\'m trying to do. The ONLY similarity is that it\'s running-related and there are event reviews. Then I realized I\'ve been looking at virtually everyone who\'s doing something similar to me... and getting jealous. Envious. I\'ve been so caught up with what THEY\'RE doing... spending so much time trying to figure out how to capitalize on what THEY figured out... that I\'m not worrying about ME, and how to improve MY thing.\r\nThis is where the Bible lesson comes in.
\r\nMost religious texts have some of the same simple messages and life lessons, right? \"Thou shalt not covet\" - it\'s one of the Ten Commandments. It\'s supposed to be one of the ten basic moral guiding principals to lead your life by. Regardless of your religion, or whether or not you even are religious, I think we can all agree - \"don\'t be jealous of what someone else has\" should be easy enough... right? Well, that\'s the realization I had. I find myself noticing this all over the place now, actually. I just recently had a long discussion with a couple of different people about someone, for lack of a better phrase, committing this same sin. Worrying about what everyone else is doing instead of worrying about what\'s REALLY important.\r\nSo it\'s time I take my own advice.
\r\nI know who I am, I know what I want, and I know what So THIS Is Fitness is meant to be. I need to bring focus back to where this all started, why I put it out there, and what it\'s really meant to be. My \"core mission\", so to speak.\r\n\r\nI started this with a simple purpose - to share my journey & transformation for the benefit of others going through the same things. The point was to show that I\'m just some schmuck - Average Joe... and if I can get it together, lose 130 lbs, and do the things I\'m doing... anyone can. It\'s grown over time, and I\'ve accomplished some truly... unfathomable things. My perspective has changed... my concept of what\'s \"normal\", what\'s \"crazy\", and what\'s \"nothing\" has totally shifted. I put the word \"just\" in front of things like \"5K\" and \"5 miles\". While it\'s great that I, personally, have reached that point... I lost sight of one of the most important messages I put out there:\r\nNever forget where you started.
\r\nSo here I am. Bringing it back to square one. Remembering the whole point of this thing. Share my journey to show others it really IS possible. Show people what it takes to get there from the perspective of someone who\'s done it and been there. Share all the things, lessons, perspectives, stumbles struggles and successes that I WISHED someone had told me when I was getting started.\r\nI\'ve reached a really good place
\r\nboth in life, my fitness, and with So THIS Is Fitness. I\'ve achieved so much, I\'ve seen the potential that lies in front of me, and I\'ve realized that I\'m surrounded by people who want to help me succeed. It\'s tough to look at that and stay in a bad mood or a rough place. This has all helped me kind of refocus and recenter myself. I know what I want. I know what So THIS Is Fitness is supposed to be and how to take it there.\r\n\r\nAll of this has grown into something much more than it was in the beginning... and it\'s time to grow it and take it to that new place. I\'ll be bringing much more content to this website... bringing it back to what it was meant to be. Blogs about my thoughts and my journey. Recipes that help me get my nutrition in line. The Instagram, Twitter, and Facebook pages as an outlet for me to share those things. The podcast as a new platform for me to do all these things in a longer, more thorough, and more free-form way... and to bring other people\'s experiences and opinions in via guest appearances & interviews. I encourage people to interact, engage, and reach out! Connect with and contact me through all those mediums. Share the journey.','Thou Shalt Not Covet','','inherit','closed','closed','','843-revision-v1','','','2017-01-30 10:28:50','2017-01-30 15:28:50','',843,'http://sothisisfitness.com/2017/01/843-revision-v1.html',0,'revision','',0),(867,1,'2017-01-30 13:19:28','2017-01-30 18:19:28','I\'ve been struggling lately.
\r\nSeems to be a common thing with me, right? No matter how on-top-of-it I might try to be, it seems I\'m always missing the mark somewhere. It\'s probably a result of me trying to do too much with, quite simply... too little time in the day. I know I\'ve got my challenges, and I know EXACTLY what\'s working against me, just like (I\'m sure) many of you do too. Just because I KNOW, though, doesn\'t mean I always win the fight. Lately, I\'ve found myself... a little lost.\r\nYes, I understand that\'s vague.
\r\nBut honestly, sometimes a simple explanation is enough. I\'ve mostly figured out the answer here. I took some time the past couple of weekends to really try and get a handle on this. Now, I think I\'ve got it. This time... it\'s going to be different.\r\n\"Thou Shalt Not Covet\"
\r\nIf you read the title you knew this was coming - stay with me here. No, I\'m most certainly NOT trying to open up a theological debate. I find, though, that despite major differences... many (if not most) religious texts tend to have a lot of the same basic moral guidance. Y\'know, the kind of stuff we should be living by on a daily basis. The easy stuff - \r\n\r\n - Don\'t Kill People
\r\n - Don\'t Steal Stuff
\r\n - Listen To Your Parents
\r\n - Treat Others How You\'d Want Them To Treat You
\r\n - the list goes on
\r\n
\r\nBasic and easy, right? You would think so. Sometimes I\'m pretty dense, though, and need to be reminded of the basics. It happened recently... and it happened in such a way that I realized...\r\nThis is my \"Come to Jesus\" moment.
\r\nPeople who\'ve \"lost their way\" often \"find God\" or have that epic, emotional \"come to Jesus\" moment. It\'s where they realize they\'ve \"strayed from the path\" and religion brings them back home. To the straight-and-narrow. To their true purpose in life. Yes, I realize this is kind of an incredible use of hyperbole, but it\'s the best way I can think to describe this. As cheesy or grandiose as it may sound... in some small way... that\'s the sort of place I\'m at right now. Not through religion, not like I\'m actually \"finding Jesus\" right now (I did say this isn\'t a religious discussion, right?)... But that sort of coming-to-your-senses and finding \"the way\" - THAT is what I\'m about right now. It happened over two distinct moments.\r\nThe first moment was innocent enough...
\r\nI was trying to figure out how to justify a podcast episode idea I had. Megan, my Mom and I were getting ready to go to the South Shore Food & Wine Expo, and I was stuck. Aside from the fact that it was a GREAT event we wanted to go to... the point was for me to blog and podcast about it. Problem was... I found myself asking if it would lose me readers and listeners. I was trying to find a way to spin it to fit the \"health and fitness\" niche. And I found myself wondering... WHY do I need to spin it? It wasn\'t so much like a punch to the mouth... rather this nagging... something.\r\nThe second moment hit me like a ton of bricks.
\r\nI was on Instagram sharing content, finding people to follow, doing my thing... and I stumbled across something. Someone people were raving about. I followed the links and found a site that seemed to be growing well. This site had fantastic engagement, virtually 100% user-generated content... and even its own ambassador program! And I found myself incredibly jealous. And that\'s when it hit me.\r\n\r\nWhat that guy\'s doing isn\'t my thing. That\'s not what So THIS Is Fitness is even MEANT to be... so why am I jealous of him? Like honestly... it\'s not even CLOSE to what I\'m trying to do. The ONLY similarity is that it\'s running-related and there are event reviews. Then I realized I\'ve been looking at virtually everyone who\'s doing something similar to me... and getting jealous. Envious. I\'ve been so caught up with what THEY\'RE doing... spending so much time trying to figure out how to capitalize on what THEY figured out... that I\'m not worrying about ME, and how to improve MY thing.\r\nThis is where the Bible lesson comes in.
\r\nMost religious texts have some of the same simple messages and life lessons, right? \"Thou shalt not covet\" - it\'s one of the Ten Commandments. It\'s supposed to be one of the ten basic moral guiding principals to lead your life by. Regardless of your religion, or whether or not you even are religious, I think we can all agree - \"don\'t be jealous of what someone else has\" should be easy enough... right? Well, that\'s the realization I had. I find myself noticing this all over the place now, actually. I just recently had a long discussion with a couple of different people about someone, for lack of a better phrase, committing this same sin. Worrying about what everyone else is doing instead of worrying about what\'s REALLY important.\r\nSo it\'s time I take my own advice.
\r\nI know who I am, I know what I want, and I know what So THIS Is Fitness is meant to be. I need to bring focus back to where this all started, why I put it out there, and what it\'s really meant to be. My \"core mission\", so to speak.\r\n\r\nI started this with a simple purpose - to share my journey & transformation for the benefit of others going through the same things. The point was to show that I\'m just some schmuck - Average Joe... and if I can get it together, lose 130 lbs, and do the things I\'m doing... anyone can. It\'s grown over time, and I\'ve accomplished some truly... unfathomable things. My perspective has changed... my concept of what\'s \"normal\", what\'s \"crazy\", and what\'s \"nothing\" has totally shifted. I put the word \"just\" in front of things like \"5K\" and \"5 miles\". While it\'s great that I, personally, have reached that point... I lost sight of one of the most important messages I put out there:\r\nNever forget where you started.
\r\nSo here I am. Bringing it back to square one. Remembering the whole point of this thing. Share my journey to show others it really IS possible. Show people what it takes to get there from the perspective of someone who\'s done it and been there. Share all the things, lessons, perspectives, stumbles struggles and successes that I WISHED someone had told me when I was getting started.\r\nI\'ve reached a really good place
\r\nboth in life, my fitness, and with So THIS Is Fitness. I\'ve achieved so much, I\'ve seen the potential that lies in front of me, and I\'ve realized that I\'m surrounded by people who want to help me succeed. It\'s tough to look at that and stay in a bad mood or a rough place. This has all helped me kind of refocus and recenter myself. I know what I want. I know what So THIS Is Fitness is supposed to be and how to take it there.\r\n\r\nAll of this has grown into something much more than it was in the beginning... and it\'s time to grow it and take it to that new place. I\'ll be bringing much more content to this website... bringing it back to what it was meant to be. Blogs about my thoughts and my journey. Recipes that help me get my nutrition in line. The Instagram, Twitter, and Facebook pages as an outlet for me to share those things. The podcast as a new platform for me to do all these things in a longer, more thorough, and more free-form way... and to bring other people\'s experiences and opinions in via guest appearances & interviews. I encourage people to interact, engage, and reach out! Connect with and contact me through all those mediums. Share the journey.','Thou Shalt Not Covet','','inherit','closed','closed','','843-revision-v1','','','2017-01-30 13:19:28','2017-01-30 18:19:28','',843,'http://sothisisfitness.com/2017/01/843-revision-v1.html',0,'revision','',0),(868,1,'2017-01-30 13:26:21','2017-01-30 18:26:21','I\'ve been struggling lately.
\r\nSeems to be a common thing with me, right? No matter how on-top-of-it I might try to be, it seems I\'m always missing the mark somewhere. It\'s probably a result of me trying to do too much with, quite simply... too little time in the day. I know I\'ve got my challenges, and I know EXACTLY what\'s working against me, just like (I\'m sure) many of you do too. Just because I KNOW, though, doesn\'t mean I always win the fight. Lately, I\'ve found myself... a little lost.\r\nYes, I understand that\'s vague.
\r\nBut honestly, sometimes a simple explanation is enough. I\'ve mostly figured out the answer here. I took some time the past couple of weekends to really try and get a handle on this. Now, I think I\'ve got it. This time... it\'s going to be different.\r\n\"Thou Shalt Not Covet\"
\r\nIf you read the title you knew this was coming - stay with me here. No, I\'m most certainly NOT trying to open up a theological debate. I find, though, that despite major differences... many (if not most) religious texts tend to have a lot of the same basic moral guidance. Y\'know, the kind of stuff we should be living by on a daily basis. The easy stuff - \r\n\r\n - Don\'t Kill People
\r\n - Don\'t Steal Stuff
\r\n - Listen To Your Parents
\r\n - Treat Others How You\'d Want Them To Treat You
\r\n - the list goes on
\r\n
\r\nBasic and easy, right? You would think so. Sometimes I\'m pretty dense, though, and need to be reminded of the basics. It happened recently... and it happened in such a way that I realized...\r\nThis is my \"Come to Jesus\" moment.
\r\nPeople who\'ve \"lost their way\" often \"find God\" or have that epic, emotional \"come to Jesus\" moment. It\'s where they realize they\'ve \"strayed from the path\" and religion brings them back home. To the straight-and-narrow. To their true purpose in life. Yes, I realize this is kind of an incredible use of hyperbole, but it\'s the best way I can think to describe this. As cheesy or grandiose as it may sound... in some small way... that\'s the sort of place I\'m at right now. Not through religion, not like I\'m actually \"finding Jesus\" right now (I did say this isn\'t a religious discussion, right?)... But that sort of coming-to-your-senses and finding \"the way\" - THAT is what I\'m about right now. It happened over two distinct moments.\r\nThe first moment was innocent enough...
\r\nI was trying to figure out how to justify a podcast episode idea I had. Megan, my Mom and I were getting ready to go to the South Shore Food & Wine Expo, and I was stuck. Aside from the fact that it was a GREAT event we wanted to go to... the point was for me to blog and podcast about it. Problem was... I found myself asking if it would lose me readers and listeners. I was trying to find a way to spin it to fit the \"health and fitness\" niche. And I found myself wondering... WHY do I need to spin it? That moment wasn\'t so much like a punch to the mouth... but rather... this nagging... something.\r\nThe second moment hit me like a ton of bricks.
\r\nI was on Instagram sharing content, finding people to follow, doing my thing... and I stumbled across something. Someone people were raving about. I followed the links and found a site that seemed to be growing well. This site had fantastic engagement, virtually 100% user-generated content... and even its own ambassador program! And I found myself incredibly jealous. And that\'s when it hit me.\r\n\r\nWhat that guy\'s doing isn\'t my thing. That\'s not what So THIS Is Fitness is even MEANT to be... so why am I jealous of him? Like honestly... it\'s not even CLOSE to what I\'m trying to do. The ONLY similarity is that it\'s running-related and there are event reviews. Then I realized I\'ve been looking at virtually everyone who\'s doing something similar to me... and getting jealous. Envious. I\'ve been so caught up with what THEY\'RE doing... spending so much time trying to figure out how to capitalize on what THEY figured out... that I\'m not worrying about ME, and how to improve MY thing.\r\nThis is where the Bible lesson comes in.
\r\n\"Thou shalt not covet\" - \"don\'t be jealous of what someone else has\". If I had to take a stab, I\'d say some of the point of that is for us to appreciate what we have, rather than be envious of what others do. You would think that\'d be simple, right? I mean, after all... it\'s one of the Ten Commandments... those are supposed to be some of the most basic moral tenets to live by. Whoops. Maybe I should get onboard...\r\n\r\nWell, that\'s the realization I had. I find myself noticing this all over the place now, actually. I just recently had a long discussion with a couple of different people about someone, for lack of a better phrase, committing this same sin. Worrying about what everyone else is doing instead of worrying about what\'s REALLY important.\r\nSo it\'s time I take my own advice.
\r\nI know who I am, I know what I want, and I know what So THIS Is Fitness is meant to be. I need to bring focus back to where this all started, why I put it out there, and what it\'s really meant to be. My \"core mission\", so to speak.\r\n\r\nI started this with a simple purpose - to share my journey & transformation for the benefit of others going through the same things. The point was to show that I\'m just some schmuck - Average Joe... and if I can get it together, lose 130 lbs, and do the things I\'m doing... anyone can. It\'s grown over time, and I\'ve accomplished some truly... unfathomable things. My perspective has changed... my concept of what\'s \"normal\", what\'s \"crazy\", and what\'s \"nothing\" has totally shifted. I put the word \"just\" in front of things like \"5K\" and \"5 miles\". While it\'s great that I, personally, have reached that point... I lost sight of one of the most important messages I put out there:\r\nNever forget where you started.
\r\nSo here I am. Bringing it back to square one. Remembering the whole point of this thing. Share my journey to show others it really IS possible. Show people what it takes to get there from the perspective of someone who\'s done it and been there. Share all the things, lessons, perspectives, stumbles struggles and successes that I WISHED someone had told me when I was getting started.\r\nI\'ve reached a really good place
\r\nboth in life, my fitness, and with So THIS Is Fitness. I\'ve achieved so much, I\'ve seen the potential that lies in front of me, and I\'ve realized that I\'m surrounded by people who want to help me succeed. It\'s tough to look at that and stay in a bad mood or a rough place. This has all helped me kind of refocus and recenter myself. I know what I want. I know what So THIS Is Fitness is supposed to be and how to take it there.\r\n\r\nAll of this has grown into something much more than it was in the beginning... and it\'s time to grow it and take it to that new place. I\'ll be bringing much more content to this website... bringing it back to what it was meant to be. Blogs about my thoughts and my journey. Recipes that help me get my nutrition in line. The Instagram, Twitter, and Facebook pages as an outlet for me to share those things. The podcast as a new platform for me to do all these things in a longer, more thorough, and more free-form way... and to bring other people\'s experiences and opinions in via guest appearances & interviews. I encourage people to interact, engage, and reach out! Connect with and contact me through all those mediums. Share the journey.','Thou Shalt Not Covet','','inherit','closed','closed','','843-revision-v1','','','2017-01-30 13:26:21','2017-01-30 18:26:21','',843,'http://sothisisfitness.com/2017/01/843-revision-v1.html',0,'revision','',0),(869,1,'2017-01-31 06:45:47','2017-01-31 11:45:47','I\'ve been struggling lately.
\r\nSeems to be a common thing with me, right? No matter how on-top-of-it I might try to be, it seems I\'m always missing the mark somewhere. It\'s probably a result of me trying to do too much with, quite simply... too little time in the day. I know I\'ve got my challenges, and I know EXACTLY what\'s working against me, just like (I\'m sure) many of you do too. Just because I KNOW, though, doesn\'t mean I always win the fight. Lately, I\'ve found myself... a little lost.\r\nYes, I understand that\'s vague.
\r\nBut honestly, sometimes a simple explanation is enough. I\'ve mostly figured out the answer here. I took some time the past couple of weekends to really try and get a handle on this. Now, I think I\'ve got it. This time... it\'s going to be different.\r\n\"Thou Shalt Not Covet\"
\r\nIf you read the title you knew this was coming - stay with me here. No, I\'m most certainly NOT trying to open up a theological debate. I find, though, that despite major differences... many (if not most) religious texts tend to have a lot of the same basic moral guidance. Y\'know, the kind of stuff we should be living by on a daily basis. The easy stuff - \r\n\r\n - Don\'t Kill People
\r\n - Don\'t Steal Stuff
\r\n - Listen To Your Parents
\r\n - Treat Others How You\'d Want Them To Treat You
\r\n - the list goes on
\r\n
\r\nBasic and easy, right? You would think so. Sometimes I\'m pretty dense, though, and need to be reminded of the basics. It happened recently... and it happened in such a way that I realized...\r\nThis is my \"Come to Jesus\" moment.
\r\nPeople who\'ve \"lost their way\" often \"find God\" or have that epic, emotional \"come to Jesus\" moment. It\'s where they realize they\'ve \"strayed from the path\" and religion brings them back home. To the straight-and-narrow. To their true purpose in life. Yes, I realize this is kind of an incredible use of hyperbole, but it\'s the best way I can think to describe this. As cheesy or grandiose as it may sound... in some small way... that\'s the sort of place I\'m at right now. Not through religion, not like I\'m actually \"finding Jesus\" right now (I did say this isn\'t a religious discussion, right?)... But that sort of coming-to-your-senses and finding \"the way\" - THAT is what I\'m about right now. It happened over two distinct moments.\r\nThe first moment was innocent enough...
\r\nI was trying to figure out how to justify a podcast episode idea I had. Megan, my Mom and I were getting ready to go to the South Shore Food & Wine Expo, and I was stuck. Aside from the fact that it was a GREAT event we wanted to go to... the point was for me to blog and podcast about it. Problem was... I found myself asking if it would lose me readers and listeners. I was trying to find a way to spin it to fit the \"health and fitness\" niche. And I found myself wondering... WHY do I need to spin it? That moment wasn\'t so much like a punch to the mouth... but rather... this nagging... something.\r\nThe second moment hit me like a ton of bricks.
\r\nI was on Instagram sharing content, finding people to follow, doing my thing... and I stumbled across something. Someone people were raving about. I followed the links and found a site that seemed to be growing well. This site had fantastic engagement, virtually 100% user-generated content... and even its own ambassador program! And I found myself incredibly jealous. And that\'s when it hit me.\r\n\r\nWhat that guy\'s doing isn\'t my thing. That\'s not what So THIS Is Fitness is even MEANT to be... so why am I jealous of him? Like honestly... it\'s not even CLOSE to what I\'m trying to do. The ONLY similarity is that it\'s running-related and there are event reviews. Then I realized I\'ve been looking at virtually everyone who\'s doing something similar to me... and getting jealous. Envious. I\'ve been so caught up with what THEY\'RE doing... spending so much time trying to figure out how to capitalize on what THEY figured out... that I\'m not worrying about ME, and how to improve MY thing.\r\nThis is where the Bible lesson comes in.
\r\n\"Thou shalt not covet\" - \"don\'t be jealous of what someone else has\". If I had to take a stab, I\'d say some of the point of that is for us to appreciate what we have, rather than be envious of what others do. You would think that\'d be simple, right? I mean, after all... it\'s one of the Ten Commandments... those are supposed to be some of the most basic moral tenets to live by. Whoops. Maybe I should get onboard...\r\n\r\nWell, that\'s the realization I had. I find myself noticing this all over the place now, actually. I just recently had a long discussion with a couple of different people about someone, for lack of a better phrase, committing this same sin. Worrying about what everyone else is doing instead of worrying about what\'s REALLY important.\r\nSo it\'s time I take my own advice.
\r\nI know who I am, I know what I want, and I know what So THIS Is Fitness is meant to be. I need to bring focus back to where this all started, why I put it out there, and what it\'s really meant to be. My \"core mission\", so to speak.\r\n\r\nI started this with a simple purpose - to share my journey & transformation for the benefit of others going through the same things. The point was to show that I\'m just some schmuck - Average Joe... and if I can get it together, lose 130 lbs, and do the things I\'m doing... anyone can. It\'s grown over time, and I\'ve accomplished some truly... unfathomable things. My perspective has changed... my concept of what\'s \"normal\", what\'s \"crazy\", and what\'s \"nothing\" has totally shifted. I put the word \"just\" in front of things like \"5K\" and \"5 miles\". While it\'s great that I, personally, have reached that point... I lost sight of one of the most important messages I put out there:\r\nNever forget where you started.
\r\nSo here I am. Bringing it back to square one. Remembering the whole point of this thing. Share my journey to show others it really IS possible. Show people what it takes to get there from the perspective of someone who\'s done it and been there. Share all the things, lessons, perspectives, stumbles struggles and successes that I WISHED someone had told me when I was getting started.\r\nI\'ve reached a really good place
\r\nAll of this has grown into something much more than it was in the beginning... and now I know where the next step leads. It\'s time to grow it and take it to that new place. I\'ll be bringing much more content to this website... bringing it back to what it was meant to be. Blogs about my thoughts and my journey. Recipes that help me get my nutrition in line. The Instagram, Twitter, and Facebook pages as an outlet for me to share those things. The podcast as a new platform for me to do all these things in a longer, more thorough, and more free-form way. Bringing other people\'s experiences and opinions into the picture via guest appearances & interviews. Figuring out how exactly my amazing wife fits into this picture.\r\nThis is not a journey to be traveled alone.
\r\nOne of the most important things I learned through my original 130 lb weight loss journey... don\'t go it alone. I encourage you to interact, engage, and reach out! Connect with and contact me through all those mediums. Repost & share on social media, get your freinds involved. Share the journey - both yours AND mine. Let\'s inspire and motivate each other. Keep each other accountable. Like I always say... the only limits we TRULY have are the ones we set for ourselves. It\'s time we all get out of our own way and make it happen. Let\'s do this thing.\r\n\r\n \r\n\r\nYou can find Darrell online through these mediums:\r\nPodcast: iTunes - Android - Web - RSS feed\r\nSocial Media: Facebook - Instagram - Twitter - Pinterest\r\nEmail: Darrell@SoTHISIsFitness.com\r\n\r\n ','Thou Shalt Not Covet','','inherit','closed','closed','','843-revision-v1','','','2017-01-31 06:45:47','2017-01-31 11:45:47','',843,'http://sothisisfitness.com/2017/01/843-revision-v1.html',0,'revision','',0),(870,1,'2017-01-31 06:57:06','2017-01-31 11:57:06','I\'ve been struggling lately.
\r\nSeems to be a common thing with me, right? No matter how on-top-of-it I might try to be, it seems I\'m always missing the mark somewhere. It\'s probably a result of me trying to do too much with, quite simply... too little time in the day. I know I\'ve got my challenges, and I know EXACTLY what\'s working against me, just like (I\'m sure) many of you do too. Just because I KNOW, though, doesn\'t mean I always win the fight. Lately, I\'ve found myself... a little conflicted.\r\nYes, I understand that\'s vague.
\r\nBut honestly, sometimes a simple explanation is enough. I\'ve mostly figured out the answer here. I took some time the past couple of weekends to really try and get a handle on this. Now, I think I\'ve got it. This time... it\'s going to be different.\r\n\"Thou Shalt Not Covet\"
\r\nIf you read the title you knew this was coming - stay with me here. No, I\'m most certainly NOT trying to open up a theological debate. I find, though, that despite major differences... many (if not most) religious texts tend to have a lot of the same basic moral guidance. Y\'know, the kind of stuff we should be living by on a daily basis. The easy stuff - \r\n\r\n - Don\'t Kill People
\r\n - Don\'t Steal Stuff
\r\n - Listen To Your Parents
\r\n - Treat Others How You\'d Want Them To Treat You
\r\n - the list goes on
\r\n
\r\nBasic and easy, right? You would think so. Sometimes I\'m pretty dense, though, and need to be reminded of the basics. It happened recently... and it happened in such a way that I realized...\r\nThis is my \"Come to Jesus\" moment.
\r\nPeople who\'ve \"lost their way\" often \"find God\" or have that epic, emotional \"come to Jesus\" moment. It\'s where they realize they\'ve \"strayed from the path\" and religion brings them back home. To the straight-and-narrow. To their true purpose in life. Yes, I realize this is kind of an incredible use of hyperbole, but it\'s the best way I can think to describe this. As cheesy or grandiose as it may sound... in some small way... that\'s the sort of place I\'m at right now. Not through religion, not like I\'m actually \"finding Jesus\" right now (I did say this isn\'t a religious discussion, right?)... But that sort of coming-to-your-senses and finding \"the way\" - THAT is what I\'m about right now. It happened over two distinct moments.\r\nThe first moment was innocent enough...
\r\nI was trying to figure out how to justify a podcast episode idea I had. Megan, my Mom and I were getting ready to go to the South Shore Food & Wine Expo, and I was stuck. Aside from the fact that it was a GREAT event we wanted to go to... the point was for me to blog and podcast about it. Problem was... I found myself asking if it would lose me readers and listeners. I was trying to find a way to spin it to fit the \"health and fitness\" niche. And I found myself wondering... WHY do I need to spin it? That moment wasn\'t so much like a punch to the mouth... but rather... this nagging... something.\r\nThe second moment hit me like a ton of bricks.
\r\nI was on Instagram sharing content, finding people to follow, doing my thing... and I stumbled across something. Someone people were raving about. I followed the links and found a site that seemed to be growing well. This site had fantastic engagement, virtually 100% user-generated content... and even its own ambassador program! And I found myself incredibly jealous. And that\'s when it hit me.\r\n\r\nWhat that guy\'s doing isn\'t my thing. That\'s not what So THIS Is Fitness is even MEANT to be... so why am I jealous of him? Like honestly... it\'s not even CLOSE to what I\'m trying to do. The ONLY similarity is that it\'s running-related and there are event reviews. Then I realized I\'ve been looking at virtually everyone who\'s doing something similar to me... and getting jealous. Envious. I\'ve been so caught up with what THEY\'RE doing... spending so much time trying to figure out how to capitalize on what THEY figured out... that I\'m not worrying about ME, and how to improve MY thing.\r\nThis is where the Bible lesson comes in.
\r\n\"Thou shalt not covet\" - \"don\'t be jealous of what someone else has\". If I had to take a stab, I\'d say some of the point of that is for us to appreciate what we have, rather than be envious of what others do. You would think that\'d be simple, right? I mean, after all... it\'s one of the Ten Commandments... those are supposed to be some of the most basic moral tenets to live by. Whoops. Maybe I should get onboard...\r\n\r\nWell, that\'s the realization I had. I find myself noticing this all over the place now, actually. I just recently had a long discussion with a couple of different people about someone who, for lack of a better phrase, is committing this same sin. Worrying about what everyone else is doing instead of worrying about what\'s REALLY important. (Difference is... he\'s completely oblivious & unapologetic about it... another story for another day)\r\nSo it\'s time I take my own advice.
\r\nI know who I am, I know what I want, and I know what So THIS Is Fitness is meant to be. I need to bring focus back to where this all started, why I put it out there, and what it\'s really meant to be. My \"core mission\", so to speak.\r\n\r\nI started this with a simple purpose - to share my journey & transformation for the benefit of others going through the same things. The point was to show that I\'m just some schmuck - Average Joe... and if I can get it together, lose 130 lbs, and do the things I\'m doing... anyone can. It\'s grown over time, and I\'ve accomplished some truly... unfathomable things. My perspective has changed... my concept of what\'s \"normal\", what\'s \"crazy\", and what\'s \"nothing\" has totally shifted. I put the word \"just\" in front of things like \"5K\" and \"5 miles\". While it\'s great that I, personally, have reached that point... I lost sight of one of the most important messages I put out there:\r\nNever forget where you started.
\r\nSo here I am. Bringing it back to square one. Remembering the whole point of this thing. Share my journey to show others it really IS possible. Show people what it takes to get there from the perspective of someone who\'s done it and been there. Share all the things, lessons, perspectives, stumbles struggles and successes that I WISHED someone had told me when I was getting started.\r\nI\'ve reached a really good place
\r\nAll of this has grown into something much more than it was in the beginning... and now I know where the next step leads. It\'s time to grow it and take it to that new place. I\'ll be bringing much more content to this website... bringing it back to what it was meant to be. Blogs about my thoughts and my journey. Recipes that help me get my nutrition in line. The Instagram, Twitter, and Facebook pages as an outlet for me to share those things. The podcast as a new platform for me to do all these things in a longer, more thorough, and more free-form way. Bringing other people\'s experiences and opinions into the picture via guest appearances & interviews. Figuring out how exactly my amazing wife fits into this picture.\r\nThis is not a journey to be traveled alone.
\r\nOne of the most important things I learned through my original 130 lb weight loss journey... don\'t go it alone. I encourage you to interact, engage, and reach out! Connect with and contact me through all those mediums. Repost & share on social media, get your freinds involved. Share the journey - both yours AND mine. Let\'s inspire and motivate each other. Keep each other accountable. Like I always say... the only limits we TRULY have are the ones we set for ourselves. It\'s time we all get out of our own way and make it happen.\r\n\r\nLet\'s do this thing.\r\n\r\n \r\n\r\nYou can find Darrell online through these mediums:\r\nPodcast: iTunes - Android - Web - RSS feed\r\nSocial Media: Facebook - Instagram - Twitter - Pinterest\r\nEmail: Darrell@SoTHISIsFitness.com\r\n\r\n ','Thou Shalt Not Covet','','inherit','closed','closed','','843-revision-v1','','','2017-01-31 06:57:06','2017-01-31 11:57:06','',843,'http://sothisisfitness.com/2017/01/843-revision-v1.html',0,'revision','',0),(871,1,'2017-01-31 06:58:25','2017-01-31 11:58:25','I\'ve been struggling lately.
\r\nSeems to be a common thing with me, right? No matter how on-top-of-it I might try to be, it seems I\'m always missing the mark somewhere. It\'s probably a result of me trying to do too much with, quite simply... too little time in the day. I know I\'ve got my challenges, and I know EXACTLY what\'s working against me, just like (I\'m sure) many of you do too. Just because I KNOW, though, doesn\'t mean I always win the fight. Lately, I\'ve found myself... a little conflicted.\r\nYes, I understand that\'s vague.
\r\nBut honestly, sometimes a simple explanation is enough. I\'ve mostly figured out the answer here. I took some time the past couple of weekends to really try and get a handle on this. Now, I think I\'ve got it. This time... it\'s going to be different.\r\n\"Thou Shalt Not Covet\"
\r\nIf you read the title you knew this was coming - stay with me here. No, I\'m most certainly NOT trying to open up a theological debate. I find, though, that despite major differences... many (if not most) religious texts tend to have a lot of the same basic moral guidance. Y\'know, the kind of stuff we should be living by on a daily basis. The easy stuff - \r\n\r\n - Don\'t Kill People
\r\n - Don\'t Steal Stuff
\r\n - Listen To Your Parents
\r\n - Treat Others How You\'d Want Them To Treat You
\r\n - the list goes on
\r\n
\r\nBasic and easy, right? You would think so. Sometimes I\'m pretty dense, though, and need to be reminded of the basics. It happened recently... and it happened in such a way that I realized...\r\nThis is my \"Come to Jesus\" moment.
\r\nPeople who\'ve \"lost their way\" often \"find God\" or have that epic, emotional \"come to Jesus\" moment. It\'s where they realize they\'ve \"strayed from the path\" and religion brings them back home. To the straight-and-narrow. To their true purpose in life. Yes, I realize this is kind of an incredible use of hyperbole, but it\'s the best way I can think to describe this. As cheesy or grandiose as it may sound... in some small way... that\'s the sort of place I\'m at right now. Not through religion, not like I\'m actually \"finding Jesus\" right now (I did say this isn\'t a religious discussion, right?)... But that sort of coming-to-your-senses and finding \"the way\" - THAT is what I\'m about right now. It happened over two distinct moments.\r\nThe first moment was innocent enough...
\r\nI was trying to figure out how to justify a podcast episode idea I had. Megan, my Mom and I were getting ready to go to the South Shore Food & Wine Expo, and I was stuck. Aside from the fact that it was a GREAT event we wanted to go to... the point was for me to blog and podcast about it. Problem was... I found myself asking if it would lose me readers and listeners. I was trying to find a way to spin it to fit the \"health and fitness\" niche. And I found myself wondering... WHY do I need to spin it? That moment wasn\'t so much like a punch to the mouth... but rather... this nagging... something.\r\nThe second moment hit me like a ton of bricks.
\r\nI was on Instagram sharing content, finding people to follow, doing my thing... and I stumbled across something. Someone people were raving about. I followed the links and found a site that seemed to be growing well. This site had fantastic engagement, virtually 100% user-generated content... and even its own ambassador program! And I found myself incredibly jealous. And that\'s when it hit me.\r\n\r\nWhat that guy\'s doing isn\'t my thing. That\'s not what So THIS Is Fitness is even MEANT to be... so why am I jealous of him? Like honestly... it\'s not even CLOSE to what I\'m trying to do. The ONLY similarity is that it\'s running-related and there are event reviews. Then I realized I\'ve been looking at virtually everyone who\'s doing something similar to me... and getting jealous. Envious. I\'ve been so caught up with what THEY\'RE doing... spending so much time trying to figure out how to capitalize on what THEY figured out... that I\'m not worrying about ME, and how to improve MY thing.\r\nThis is where the Bible lesson comes in.
\r\n\"Thou shalt not covet\" - \"don\'t be jealous of what someone else has\". If I had to take a stab, I\'d say some of the point of that is for us to appreciate what we have, rather than be envious of what others do. You would think that\'d be simple, right? I mean, after all... it\'s one of the Ten Commandments... those are supposed to be some of the most basic moral tenets to live by. Whoops. Maybe I should get onboard...\r\n\r\nWell, that\'s the realization I had. I find myself noticing this all over the place now, actually. I just recently had a long discussion with a couple of different people about someone who, for lack of a better phrase, is committing this same sin. Worrying about what everyone else is doing instead of worrying about what\'s REALLY important. (Difference is... he\'s completely oblivious & unapologetic about it... another story for another day)\r\nSo it\'s time I take my own advice.
\r\nI know who I am, I know what I want, and I know what So THIS Is Fitness is meant to be. I need to bring focus back to where this all started, why I put it out there, and what it\'s really meant to be. My \"core mission\", so to speak.\r\n\r\nI started this with a simple purpose - to share my journey & transformation for the benefit of others going through the same things. The point was to show that I\'m just some schmuck - Average Joe... and if I can get it together, lose 130 lbs, and do the things I\'m doing... anyone can. It\'s grown over time, and I\'ve accomplished some truly... unfathomable things. My perspective has changed... my concept of what\'s \"normal\", what\'s \"crazy\", and what\'s \"nothing\" has totally shifted. I put the word \"just\" in front of things like \"5K\" and \"5 miles\". While it\'s great that I, personally, have reached that point... I lost sight of one of the most important messages I put out there:\r\nNever forget where you started.
\r\nSo here I am. Bringing it back to square one. Remembering the whole point of this thing. Share my journey to show others it really IS possible. Show people what it takes to get there from the perspective of someone who\'s done it and been there. Share all the things, lessons, perspectives, stumbles struggles and successes that I WISHED someone had told me when I was getting started.\r\nI\'ve reached a really good place
\r\nAll of this has grown into something much more than it was in the beginning... and now I know where the next step leads. It\'s time to grow it and take it to that new place. I\'ll be bringing much more content to this website... bringing it back to what it was meant to be. Blogs about my thoughts and my journey. Recipes that help me get my nutrition in line. The Instagram, Twitter, and Facebook pages as an outlet for me to share those things. The podcast as a new platform for me to do all these things in a longer, more thorough, and more free-form way. Bringing other people\'s experiences and opinions into the picture via guest appearances & interviews. Figuring out how exactly my amazing wife fits into this picture.\r\nThis is not a journey to be traveled alone.
\r\nOne of the most important things I learned through my original 130 lb weight loss journey... don\'t go it alone. I encourage you to interact, engage, and reach out! Connect with and contact me through all those mediums. Repost & share on social media, get your freinds involved. Share the journey - both yours AND mine. Let\'s inspire and motivate each other. Keep each other accountable. Like I always say... the only limits we TRULY have are the ones we set for ourselves. It\'s time we all get out of our own way and make it happen.\r\n\r\nLet\'s do this thing.\r\n\r\n \r\n\r\nYou can find Darrell online through these mediums:\r\nPodcast: iTunes - Android - Web - RSS feed\r\nSocial Media: Facebook - Instagram - Twitter - Pinterest\r\nEmail: Darrell@SoTHISIsFitness.com\r\n\r\n ','Thou Shalt Not Covet','','inherit','closed','closed','','843-revision-v1','','','2017-01-31 06:58:25','2017-01-31 11:58:25','',843,'http://sothisisfitness.com/2017/01/843-revision-v1.html',0,'revision','',0),(872,1,'2017-01-31 06:59:57','2017-01-31 11:59:57','I\'ve been struggling lately.
\r\nSeems to be a common thing with me, right? No matter how on-top-of-it I might try to be, it seems I\'m always missing the mark somewhere. It\'s probably a result of me trying to do too much with, quite simply... too little time in the day. I know I\'ve got my challenges, and I know EXACTLY what\'s working against me, just like (I\'m sure) many of you do too. Just because I KNOW, though, doesn\'t mean I always win the fight. Lately, I\'ve found myself... a little conflicted.\r\nYes, I understand that\'s vague.
\r\nBut honestly, sometimes a simple explanation is enough. I\'ve mostly figured out the answer here. I took some time the past couple of weekends to really try and get a handle on this. Now, I think I\'ve got it. This time... it\'s going to be different.\r\n\"Thou Shalt Not Covet\"
\r\nIf you read the title you knew this was coming - stay with me here. No, I\'m most certainly NOT trying to open up a theological debate. I find, though, that despite major differences... many (if not most) religious texts tend to have a lot of the same basic moral guidance. Y\'know, the kind of stuff we should be living by on a daily basis. The easy stuff - \r\n\r\n - Don\'t Kill People
\r\n - Don\'t Steal Stuff
\r\n - Listen To Your Parents
\r\n - Treat Others How You\'d Want Them To Treat You
\r\n - the list goes on
\r\n
\r\nBasic and easy, right? You would think so. Sometimes I\'m pretty dense, though, and need to be reminded of the basics. It happened recently... and it happened in such a way that I realized...\r\nThis is my \"Come to Jesus\" moment.
\r\nPeople who\'ve \"lost their way\" often \"find God\" or have that epic, emotional \"come to Jesus\" moment. It\'s where they realize they\'ve \"strayed from the path\" and religion brings them back home. To the straight-and-narrow. To their true purpose in life. Yes, I realize this is kind of an incredible use of hyperbole, but it\'s the best way I can think to describe this. As cheesy or grandiose as it may sound... in some small way... that\'s the sort of place I\'m at right now. Not through religion, not like I\'m actually \"finding Jesus\" right now (I did say this isn\'t a religious discussion, right?)... But that sort of coming-to-your-senses and finding \"the way\" - THAT is what I\'m about right now. It happened over two distinct moments.\r\nThe first moment was innocent enough...
\r\nI was trying to figure out how to justify a podcast episode idea I had. Megan, my Mom and I were getting ready to go to the South Shore Food & Wine Expo, and I was stuck. Aside from the fact that it was a GREAT event we wanted to go to... the point was for me to blog and podcast about it. Problem was... I found myself asking if it would lose me readers and listeners. I was trying to find a way to spin it to fit the \"health and fitness\" niche. And I found myself wondering... WHY do I need to spin it? That moment wasn\'t so much like a punch to the mouth... but rather... this nagging... something.\r\nThe second moment hit me like a ton of bricks.
\r\nI was on Instagram sharing content, finding people to follow, doing my thing... and I stumbled across something. Someone people were raving about. I followed the links and found a site that seemed to be growing well. This site had fantastic engagement, virtually 100% user-generated content... and even its own ambassador program! And I found myself incredibly jealous. And that\'s when it hit me.\r\n\r\nWhat that guy\'s doing isn\'t my thing. That\'s not what So THIS Is Fitness is even MEANT to be... so why am I jealous of him? Like honestly... it\'s not even CLOSE to what I\'m trying to do. The ONLY similarity is that it\'s running-related and there are event reviews. Then I realized I\'ve been looking at virtually everyone who\'s doing something similar to me... and getting jealous. Envious. I\'ve been so caught up with what THEY\'RE doing... spending so much time trying to figure out how to capitalize on what THEY figured out... that I\'m not worrying about ME, and how to improve MY thing.\r\nThis is where the Bible lesson comes in.
\r\n\"Thou shalt not covet\" - \"don\'t be jealous of what someone else has\". If I had to take a stab, I\'d say some of the point of that is for us to appreciate what we have, rather than be envious of what others do. You would think that\'d be simple, right? I mean, after all... it\'s one of the Ten Commandments... those are supposed to be some of the most basic moral tenets to live by. Whoops. Maybe I should get onboard...\r\n\r\nWell, that\'s the realization I had. I find myself noticing this all over the place now, actually. I just recently had a long discussion with a couple of different people about someone who, for lack of a better phrase, is committing this same sin. Worrying about what everyone else is doing instead of worrying about what\'s REALLY important. (Difference is... he\'s completely oblivious & unapologetic about it... another story for another day)\r\nSo it\'s time I take my own advice.
\r\nI know who I am, I know what I want, and I know what So THIS Is Fitness is meant to be. I need to bring focus back to where this all started, why I put it out there, and what it\'s really meant to be. My \"core mission\", so to speak.\r\n\r\nI started this with a simple purpose - to share my journey & transformation for the benefit of others going through the same things. The point was to show that I\'m just some schmuck - Average Joe... and if I can get it together, lose 130 lbs, and do the things I\'m doing... anyone can. It\'s grown over time, and I\'ve accomplished some truly... unfathomable things. My perspective has changed... my concept of what\'s \"normal\", what\'s \"crazy\", and what\'s \"nothing\" has totally shifted. I put the word \"just\" in front of things like \"5K\" and \"5 miles\". While it\'s great that I, personally, have reached that point... I lost sight of one of the most important messages I put out there:\r\nNever forget where you started.
\r\nSo here I am. Bringing it back to square one. Remembering the whole point of this thing. Share my journey to show others it really IS possible. Show people what it takes to get there from the perspective of someone who\'s done it and been there. Share all the things, lessons, perspectives, stumbles struggles and successes that I WISHED someone had told me when I was getting started.\r\nI\'ve reached a really good place.
\r\nAll of this has grown into something much more than it was in the beginning... and now I know where the next step leads. It\'s time to grow it and take it to that new place. I\'ll be bringing much more content to this website... bringing it back to what it was meant to be. Blogs about my thoughts and my journey. Recipes that help me get my nutrition in line. The Instagram, Twitter, and Facebook pages as an outlet for me to share those things. The podcast as a new platform for me to do all these things in a longer, more thorough, and more free-form way. Bringing other people\'s experiences and opinions into the picture via guest appearances & interviews. Figuring out how exactly my amazing wife fits into this picture.\r\nThis is not a journey to be traveled alone.
\r\nOne of the most important things I learned through my original 130 lb weight loss journey... don\'t go it alone. I encourage you to interact, engage, and reach out! Connect with and contact me through all those mediums. Repost & share on social media, get your freinds involved. Share the journey - both yours AND mine. Let\'s inspire and motivate each other. Keep each other accountable. Like I always say... the only limits we TRULY have are the ones we set for ourselves. It\'s time we all get out of our own way and make it happen.\r\n\r\nLet\'s do this thing.\r\n\r\n \r\n\r\nYou can find Darrell online through these mediums:\r\nPodcast: iTunes - Android - Web - RSS feed\r\nSocial Media: Facebook - Instagram - Twitter - Pinterest\r\nEmail: Darrell@SoTHISIsFitness.com\r\n\r\n ','Thou Shalt Not Covet','','inherit','closed','closed','','843-revision-v1','','','2017-01-31 06:59:57','2017-01-31 11:59:57','',843,'http://sothisisfitness.com/2017/01/843-revision-v1.html',0,'revision','',0),(873,1,'2017-02-01 15:29:55','2017-02-01 20:29:55','\"#23 - This Time Will Be Different\" from So THIS Is Fitness by Darrell McTague. Released: 2017. Track 23. Genre: Health & Fitness.','#23 - This Time Will Be Different','','inherit','open','closed','','23-this-time-will-be-different','','','2017-02-01 22:46:47','2017-02-02 03:46:47','',0,'http://sothisisfitness.com/wp-content/uploads/2017/02/stif-ep-23-this-time-will-be-different.mp3',0,'attachment','audio/mpeg',0),(881,1,'2017-02-02 07:36:58','2017-02-02 12:36:58','Sometimes we get locked into a sick cycle of failure.
\r\nWhen that happens... things can seem pretty hopeless. We can seem completely lost. Permanently locked into a neverending circle of mediocrity and non-progress. Eventually, we might give up hope of success completely.\r\n\r\nIt\'s when we find ourselves in those desperate, terrible situations... that we need to believe in ourselves and the power of change more than ever. We need to believe that we CAN try again... and that THIS time... things WILL be different. We NEED to BELIEVE.\r\n\r\nIt\'s time we try. Just ONE more time.\r\n\r\n\r\nI\'ve been there. I get it.
\r\nThis is hard. It can seem completely hopeless. it can seem like a lost cause and you\'ll never get there... especially since you\'ve already tried this 5 times with no positive result. Y\'know what? Like the old saying goes... fall down 7 times... get up 8. It\'s up to us to believe... that THIS TIME... just one... last... try...\r\n\r\nThis time... things CAN... and WILL... be different. \r\n\r\nThere\'s a method to the madness here. Today\'s episode will cover the following bases:\r\n\r\n\r\n\r\n - My run today and what I think it means for my big goals
\r\n - My “big resurgence” with STIF
\r\n - How to ACTUALLY have THIS time be different. Do that by:\r\n
\r\n - Acknowledging past failures, owning it, and being able to move forward
\r\n - Understanding WHY and HOW you failed in the past
\r\n - Know yourself
\r\n - Getting your head right
\r\n - Setting the goal
\r\n - Developing the plan
\r\n - Executing and following through
\r\n - Figuring out what happens when you get there
\r\n
\r\n \r\n
\r\n
\r\n
\r\nI firmly believe, as a result of having been there, that if you just BELIEVE firmly enough... this time really, truly CAN and WILL be different. Have a little faith in yourself.\r\n\r\nPlease, do reach out if you like. podcast@sothisisfitness.com\r\n\r\nAnd find me online:\r\n\r\nwww.facebook.com/sothisisfitness\r\nwww.instagram.com/sothisisfitness\r\nwww.twitter.com/sothisisfitness\r\nwww.sothisisfitness.com\r\n\r\nFind our sponsors online, too!\r\n\r\nwww.runtruenorth.com\r\nwww.hopheadevents.com\r\nwww.foolproofbrewing.com\r\n\r\n[podcast src=\"https://html5-player.libsyn.com/embed/episode/id/5047005/height/90/width/450/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/32cd32/\" height=\"90\" width=\"450\"]','#23 - This Time WILL Be Different','','inherit','closed','closed','','874-revision-v1','','','2017-02-02 07:36:58','2017-02-02 12:36:58','',874,'http://sothisisfitness.com/2017/02/874-revision-v1.html',0,'revision','',0),(879,1,'2017-02-01 23:05:59','2017-02-02 04:05:59','Sometimes we get locked into a sick cycle of failure.
\r\nWhen that happens... things can seem pretty hopeless. We can seem completely lost. Permanently locked into a neverending circle of mediocrity and non-progress. Eventually, we might give up hope of success completely.\r\n\r\nIt\'s when we find ourselves in those desperate, terrible situations... that we need to believe in ourselves and the power of change more than ever. We need to believe that we CAN try again... and that THIS time... things WILL be different. We NEED to BELIEVE.\r\n\r\nIt\'s time we try. Just ONE more time.\r\n\r\n\r\nI\'ve been there. I get it.
\r\nThis is hard. It can seem completely hopeless. it can seem like a lost cause and you\'ll never get there... especially since you\'ve already tried this 5 times with no positive result. Y\'know what? Like the old saying goes... fall down 7 times... get up 8. It\'s up to us to believe... that THIS TIME... just one... last... try...\r\n\r\nThis time... things CAN... and WILL... be different. \r\n\r\nThere\'s a method to the madness here. Today\'s episode will cover the following bases:\r\n\r\n\r\n\r\n - My run today and what I think it means for my big goals
\r\n - My “big resurgence” with STIF
\r\n - How to ACTUALLY have THIS time be different. Do that by:\r\n
\r\n - Acknowledging past failures, owning it, and being able to move forward
\r\n - Understanding WHY and HOW you failed in the past
\r\n - Know yourself
\r\n - Getting your head right
\r\n - Setting the goal
\r\n - Developing the plan
\r\n - Executing and following through
\r\n - Figuring out what happens when you get there
\r\n
\r\n \r\n
\r\n
\r\n
\r\nI firmly believe, as a result of having been there, that if you just BELIEVE firmly enough... this time really, truly CAN and WILL be different. Have a little faith in yourself.\r\n\r\nPlease, do reach out if you like. podcast@sothisisfitness.comfind me online:\r\n\r\nAnd find me online:\r\n\r\nwww.facebook.com/sothisisfitness\r\nwww.instagram.com/sothisisfitness\r\nwww.twitter.com/sothisisfitness\r\nwww.sothisisfitness.com\r\n\r\nFind our sponsors online, too!\r\n\r\nwww.runtruenorth.com\r\nwww.hopheadevents.com\r\nwww.foolproofbrewing.com\r\n\r\n[podcast src=\"https://html5-player.libsyn.com/embed/episode/id/5047005/height/90/width/450/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/32cd32/\" height=\"90\" width=\"450\"]','#23 - This Time WILL Be Different','','inherit','closed','closed','','874-revision-v1','','','2017-02-01 23:05:59','2017-02-02 04:05:59','',874,'http://sothisisfitness.com/2017/02/874-revision-v1.html',0,'revision','',0),(884,1,'2017-02-04 08:13:36','2017-02-04 13:13:36','','','','inherit','open','closed','','wordswag_1486213409357','','','2017-02-04 08:14:15','2017-02-04 13:14:15','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/wordswag_1486213409357.jpg',0,'attachment','image/jpeg',0),(885,1,'2017-02-04 08:49:27','2017-02-04 13:49:27','Being healthy does not mean deprivation.
\r\nOne crucial thing I had to learn during my initial 130 lb weight loss journey... was how not to deprive myself. I had to find a way to satisfy the cravings I had while still \"eating healthy\". I loved nachos, cookies, cake, ice cream, candy bars, 7 layer dip, buffalo chicken wings... the works. Classic \"fat kid\" and \"drunk college kid\" food, right? So when my wife told me she was gonna make a low-fat buffalo chicken dip...\r\nYes - LOW-FAT Buffalo Chicken DIP
\r\nShe literally just came up with it one day. An idea turned to trial & error turned to delicious reality. With the Super Bowl LITERALLY tomorrow... you may be in a position where maybe you\'re hosting a party and want to provide something relatively healthy. Maybe you\'re ATTENDING a party and... well... want to actually have something you\'re going to EAT. YOU, sir or madam, are in luck. \r\nThis recipe is ridiculously easy to make.
\r\nIt almost feels silly assembling a full-on recipe like this... but here it is.\r\nTools:
\r\n\r\n - Oven
\r\n - Assorted cooking utensils (spoons, spatulas, etc) & measuring devices(dry and liquid)
\r\n - Large mixing bowl
\r\n - Shallow oven-safe dish (casserole dish, pyrex, etc - there\'s some personal preference here, see procedure step 5)
\r\n
\r\nIngredients:
\r\n\r\n - 16 Oz. Fat-Free Sour Cream
\r\n - 10 oz Reduced-Fat Crumbled Bleu Cheese
\r\n - 24 Oz. Reduced-Fat Cream Cheese (Neufatchel)
\r\n - 1 Cup Frank\'s Red Hot (original)
\r\n - 2 Cups Boneless, Skinless Chicken
\r\n
\r\nProcedure:
\r\n\r\n - Bake The Chicken. (Honestly, wasn\'t exactly prepared to give instructions on how to bake chicken. I tend to do it quick & dirty, just throw it on a broiler pan or cookie sheet at 350 or 400 and take it out when it\'s \"done\". Yes, I realize this is SOOOO not the best way, and it might end up a little dry... but honestly... I\'m lazy. I\'m thinking, though, that maybe a \"hey I CAN cook\" basics post is in order. If that does come down the road... I\'ll edit this post to include it. For now... Sorry... I\'m sure you can hack it baking the chicken. *NOTE* - any additional fat you use baking the chicken will not factor in to this recipe. Do math.)
\r\n - Shred the chicken. Honestly, this is kind of a preference thing, but the way Megan did it the first time around was shredding the chicken and I thought it was great. I\'m sure you could cube it or do whatever you want... I\'m sticking with shredded.
\r\n - Mix everything (but the chicken) together in a bowl. This way you don\'t totally destroy the chicken.
\r\n - Add the chicken. Try not to totally destroy it. Unless you want that. Then go for it.
\r\n - Bake at 350 for 20 - 35 min. This is where the personal preference comes into play.
\r\n
','Low-Fat Buffalo Chicken Dip (recipe) - It DOES Exist!','','inherit','closed','closed','','882-revision-v1','','','2017-02-04 08:49:27','2017-02-04 13:49:27','',882,'http://sothisisfitness.com/2017/02/882-revision-v1.html',0,'revision','',0),(886,1,'2017-02-04 15:19:14','2017-02-04 20:19:14','','','','inherit','open','closed','','low-fat-buffalo-dip-vert-nutrition-label','','','2017-02-04 15:21:57','2017-02-04 20:21:57','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/low-fat-buffalo-dip-vert-nutrition-label.png',0,'attachment','image/png',0),(887,1,'2017-02-04 15:19:18','2017-02-04 20:19:18','','','','inherit','open','closed','','low-fat-buffalo-dip-horiz-nutrition-label','','','2017-02-04 15:20:05','2017-02-04 20:20:05','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/low-fat-buffalo-dip-horiz-nutrition-label.png',0,'attachment','image/png',0),(888,1,'2017-02-04 15:20:35','2017-02-04 20:20:35','Being healthy does not mean deprivation.
\r\nOne crucial thing I had to learn during my initial 130 lb weight loss journey... was how not to deprive myself. I had to find a way to satisfy the cravings I had while still \"eating healthy\". I loved nachos, cookies, cake, ice cream, candy bars, 7 layer dip, buffalo chicken wings... the works. Classic \"fat kid\" and \"drunk college kid\" food, right? So when my wife told me she was gonna make a low-fat buffalo chicken dip...\r\nYes - LOW-FAT Buffalo Chicken DIP
\r\nShe literally just came up with it one day. An idea turned to trial & error turned to delicious reality. With the Super Bowl LITERALLY tomorrow... you may be in a position where maybe you\'re hosting a party and want to provide something relatively healthy. Maybe you\'re ATTENDING a party and... well... want to actually have something you\'re going to EAT. YOU, sir or madam, are in luck. \r\nThis recipe is ridiculously easy to make.
\r\nIt almost feels silly assembling a full-on recipe like this... but here it is.\r\nTools:
\r\n\r\n - Oven
\r\n - Assorted cooking utensils (spoons, spatulas, etc) & measuring devices(dry and liquid)
\r\n - Large mixing bowl
\r\n - Shallow oven-safe dish (casserole dish, pyrex, etc - there\'s some personal preference here, see procedure step 5)
\r\n
\r\nIngredients:
\r\n\r\n - 16 Oz. Fat-Free Sour Cream
\r\n - 10 oz Reduced-Fat Crumbled Bleu Cheese
\r\n - 24 Oz. Reduced-Fat Cream Cheese (Neufatchel)
\r\n - 1 Cup Frank\'s Red Hot (original)
\r\n - 2 Cups Boneless, Skinless Chicken
\r\n
\r\nProcedure:
\r\n\r\n - Bake The Chicken. (Honestly, wasn\'t exactly prepared to give instructions on how to bake chicken. I tend to do it quick & dirty, just throw it on a broiler pan or cookie sheet at 350 or 400 and take it out when it\'s \"done\". Yes, I realize this is SOOOO not the best way, and it might end up a little dry... but honestly... I\'m lazy. I\'m thinking, though, that maybe a \"hey I CAN cook\" basics post is in order. If that does come down the road... I\'ll edit this post to include it. For now... Sorry... I\'m sure you can hack it baking the chicken. *NOTE* - any additional fat you use baking the chicken will not factor in to this recipe. Do math.)
\r\n - Shred the chicken. Honestly, this is kind of a preference thing, but the way Megan did it the first time around was shredding the chicken and I thought it was great. I\'m sure you could cube it or do whatever you want... I\'m sticking with shredded.
\r\n - Mix everything (but the chicken) together in a bowl. This way you don\'t totally destroy the chicken.
\r\n - Add the chicken. Try not to totally destroy it. Unless you want that. Then go for it.
\r\n - Bake at 350 for 20 - 35 min. This is where the personal preference comes into play. Depending on the size and depth of the dish you choose to bake in, the cook time will vary. Several shallower, smaller dishes may result in shorter cook times whereas a larger, deeper dish may take longer. Use your best judgement and check it to make sure it\'s REALLY done.
\r\n - Enjoy! I don\'t think I need to tell you... let it cool off a minute. Unless you like eating molten-hot lava... then go for it.
\r\n
\r\nNutrition Facts:
\r\nIf you follow the recipe above, you\'ll end up with the below nutrition facts:\r\n\r\n![\"low](\"http://sothisisfitness.com/wp-content/uploads/2017/02/low-fat-buffalo-dip-horiz-nutrition-label-300x63.png\")
\r\nHot Tips:
\r\nThis recipe is going to produce a medium level of spiciness, though some may consider it mild. If you like it spicy, go ahead and dump in more Red Hot. Or add something a little more intense. Want more protein in there? Dump in some more chicken! You can tweak this around to suit you, but as long as you\'re mostly following that recipe up top... it\'s going to have the right taste and consistency. I strongly recommend you choose your dipping implement carefully. Find a nice whole wheat tortilla chip, or celery, or some other veggie. Make good choices.','Low-Fat Buffalo Chicken Dip (recipe) - It DOES Exist!','','inherit','closed','closed','','882-revision-v1','','','2017-02-04 15:20:35','2017-02-04 20:20:35','',882,'http://sothisisfitness.com/2017/02/882-revision-v1.html',0,'revision','',0),(889,1,'2017-02-04 15:21:05','2017-02-04 20:21:05','Being healthy does not mean deprivation.
\r\nOne crucial thing I had to learn during my initial 130 lb weight loss journey... was how not to deprive myself. I had to find a way to satisfy the cravings I had while still \"eating healthy\". I loved nachos, cookies, cake, ice cream, candy bars, 7 layer dip, buffalo chicken wings... the works. Classic \"fat kid\" and \"drunk college kid\" food, right? So when my wife told me she was gonna make a low-fat buffalo chicken dip...\r\nYes - LOW-FAT Buffalo Chicken DIP
\r\nShe literally just came up with it one day. An idea turned to trial & error turned to delicious reality. With the Super Bowl LITERALLY tomorrow... you may be in a position where maybe you\'re hosting a party and want to provide something relatively healthy. Maybe you\'re ATTENDING a party and... well... want to actually have something you\'re going to EAT. YOU, sir or madam, are in luck. \r\nThis recipe is ridiculously easy to make.
\r\nIt almost feels silly assembling a full-on recipe like this... but here it is.\r\nTools:
\r\n\r\n - Oven
\r\n - Assorted cooking utensils (spoons, spatulas, etc) & measuring devices(dry and liquid)
\r\n - Large mixing bowl
\r\n - Shallow oven-safe dish (casserole dish, pyrex, etc - there\'s some personal preference here, see procedure step 5)
\r\n
\r\nIngredients:
\r\n\r\n - 16 Oz. Fat-Free Sour Cream
\r\n - 10 oz Reduced-Fat Crumbled Bleu Cheese
\r\n - 24 Oz. Reduced-Fat Cream Cheese (Neufatchel)
\r\n - 1 Cup Frank\'s Red Hot (original)
\r\n - 2 Cups Boneless, Skinless Chicken
\r\n
\r\nProcedure:
\r\n\r\n - Bake The Chicken. (Honestly, wasn\'t exactly prepared to give instructions on how to bake chicken. I tend to do it quick & dirty, just throw it on a broiler pan or cookie sheet at 350 or 400 and take it out when it\'s \"done\". Yes, I realize this is SOOOO not the best way, and it might end up a little dry... but honestly... I\'m lazy. I\'m thinking, though, that maybe a \"hey I CAN cook\" basics post is in order. If that does come down the road... I\'ll edit this post to include it. For now... Sorry... I\'m sure you can hack it baking the chicken. *NOTE* - any additional fat you use baking the chicken will not factor in to this recipe. Do math.)
\r\n - Shred the chicken. Honestly, this is kind of a preference thing, but the way Megan did it the first time around was shredding the chicken and I thought it was great. I\'m sure you could cube it or do whatever you want... I\'m sticking with shredded.
\r\n - Mix everything (but the chicken) together in a bowl. This way you don\'t totally destroy the chicken.
\r\n - Add the chicken. Try not to totally destroy it. Unless you want that. Then go for it.
\r\n - Bake at 350 for 20 - 35 min. This is where the personal preference comes into play. Depending on the size and depth of the dish you choose to bake in, the cook time will vary. Several shallower, smaller dishes may result in shorter cook times whereas a larger, deeper dish may take longer. Use your best judgement and check it to make sure it\'s REALLY done.
\r\n - Enjoy! I don\'t think I need to tell you... let it cool off a minute. Unless you like eating molten-hot lava... then go for it.
\r\n
\r\nNutrition Facts:
\r\nIf you follow the recipe above, you\'ll end up with the below nutrition facts:\r\n\r\n\r\nHot Tips:
\r\nThis recipe is going to produce a medium level of spiciness, though some may consider it mild. If you like it spicy, go ahead and dump in more Red Hot. Or add something a little more intense. Want more protein in there? Dump in some more chicken! You can tweak this around to suit you, but as long as you\'re mostly following that recipe up top... it\'s going to have the right taste and consistency. I strongly recommend you choose your dipping implement carefully. Find a nice whole wheat tortilla chip, or celery, or some other veggie. Make good choices.','Low-Fat Buffalo Chicken Dip (recipe) - It DOES Exist!','','inherit','closed','closed','','882-revision-v1','','','2017-02-04 15:21:05','2017-02-04 20:21:05','',882,'http://sothisisfitness.com/2017/02/882-revision-v1.html',0,'revision','',0),(890,1,'2017-02-04 15:22:31','2017-02-04 20:22:31','Being healthy does not mean deprivation.
\r\nOne crucial thing I had to learn during my initial 130 lb weight loss journey... was how not to deprive myself. I had to find a way to satisfy the cravings I had while still \"eating healthy\". I loved nachos, cookies, cake, ice cream, candy bars, 7 layer dip, buffalo chicken wings... the works. Classic \"fat kid\" and \"drunk college kid\" food, right? So when my wife told me she was gonna make a low-fat buffalo chicken dip...\r\nYes - LOW-FAT Buffalo Chicken DIP
\r\nShe literally just came up with it one day. An idea turned to trial & error turned to delicious reality. With the Super Bowl LITERALLY tomorrow... you may be in a position where maybe you\'re hosting a party and want to provide something relatively healthy. Maybe you\'re ATTENDING a party and... well... want to actually have something you\'re going to EAT. YOU, sir or madam, are in luck. \r\nThis recipe is ridiculously easy to make.
\r\nIt almost feels silly assembling a full-on recipe like this... but here it is.\r\nTools:
\r\n\r\n - Oven
\r\n - Assorted cooking utensils (spoons, spatulas, etc) & measuring devices(dry and liquid)
\r\n - Large mixing bowl
\r\n - Shallow oven-safe dish (casserole dish, pyrex, etc - there\'s some personal preference here, see procedure step 5)
\r\n
\r\nIngredients:
\r\n\r\n - 16 Oz. Fat-Free Sour Cream
\r\n - 10 oz Reduced-Fat Crumbled Bleu Cheese
\r\n - 24 Oz. Reduced-Fat Cream Cheese (Neufatchel)
\r\n - 1 Cup Frank\'s Red Hot (original)
\r\n - 2 Cups Boneless, Skinless Chicken
\r\n
\r\nProcedure:
\r\n\r\n - Bake The Chicken. (Honestly, wasn\'t exactly prepared to give instructions on how to bake chicken. I tend to do it quick & dirty, just throw it on a broiler pan or cookie sheet at 350 or 400 and take it out when it\'s \"done\". Yes, I realize this is SOOOO not the best way, and it might end up a little dry... but honestly... I\'m lazy. I\'m thinking, though, that maybe a \"hey I CAN cook\" basics post is in order. If that does come down the road... I\'ll edit this post to include it. For now... Sorry... I\'m sure you can hack it baking the chicken. *NOTE* - any additional fat you use baking the chicken will not factor in to this recipe. Do math.)
\r\n - Shred the chicken. Honestly, this is kind of a preference thing, but the way Megan did it the first time around was shredding the chicken and I thought it was great. I\'m sure you could cube it or do whatever you want... I\'m sticking with shredded.
\r\n - Mix everything (but the chicken) together in a bowl. This way you don\'t totally destroy the chicken.
\r\n - Add the chicken. Try not to totally destroy it. Unless you want that. Then go for it.
\r\n - Bake at 350 for 20 - 35 min. This is where the personal preference comes into play. Depending on the size and depth of the dish you choose to bake in, the cook time will vary. Several shallower, smaller dishes may result in shorter cook times whereas a larger, deeper dish may take longer. Use your best judgement and check it to make sure it\'s REALLY done.
\r\n - Enjoy! I don\'t think I need to tell you... let it cool off a minute. Unless you like eating molten-hot lava... then go for it.
\r\n
\r\nNutrition Facts:
\r\nIf you follow the recipe above, you\'ll end up with the below nutrition facts:\r\n\r\n\r\n\r\n \r\nHot Tips:
\r\nThis recipe is going to produce a medium level of spiciness, though some may consider it mild. If you like it spicy, go ahead and dump in more Red Hot. Or add something a little more intense. Want more protein in there? Dump in some more chicken! You can tweak this around to suit you, but as long as you\'re mostly following that recipe up top... it\'s going to have the right taste and consistency. I strongly recommend you choose your dipping implement carefully. Find a nice whole wheat tortilla chip, or celery, or some other veggie. Make good choices.','Low-Fat Buffalo Chicken Dip (recipe) - It DOES Exist!','','inherit','closed','closed','','882-revision-v1','','','2017-02-04 15:22:31','2017-02-04 20:22:31','',882,'http://sothisisfitness.com/2017/02/882-revision-v1.html',0,'revision','',0),(891,1,'2017-02-04 15:23:48','2017-02-04 20:23:48','Being healthy does not mean deprivation.
\r\nOne crucial thing I had to learn during my initial 130 lb weight loss journey... was how not to deprive myself. I had to find a way to satisfy the cravings I had while still \"eating healthy\". I loved nachos, cookies, cake, ice cream, candy bars, 7 layer dip, buffalo chicken wings... the works. Classic \"fat kid\" and \"drunk college kid\" food, right? So when my wife told me she was gonna make a low-fat buffalo chicken dip...\r\nYes - LOW-FAT Buffalo Chicken DIP
\r\nShe literally just came up with it one day. An idea turned to trial & error turned to delicious reality. With the Super Bowl LITERALLY tomorrow... you may be in a position where maybe you\'re hosting a party and want to provide something relatively healthy. Maybe you\'re ATTENDING a party and... well... want to actually have something you\'re going to EAT. YOU, sir or madam, are in luck. \r\nThis recipe is ridiculously easy to make.
\r\nIt almost feels silly assembling a full-on recipe like this... but here it is.\r\nTools:
\r\n\r\n - Oven
\r\n - Assorted cooking utensils (spoons, spatulas, etc) & measuring devices(dry and liquid)
\r\n - Large mixing bowl
\r\n - Shallow oven-safe dish (casserole dish, pyrex, etc - there\'s some personal preference here, see procedure step 5)
\r\n
\r\nIngredients:
\r\n\r\n - 16 Oz. Fat-Free Sour Cream
\r\n - 10 oz Reduced-Fat Crumbled Bleu Cheese
\r\n - 24 Oz. Reduced-Fat Cream Cheese (Neufatchel)
\r\n - 1 Cup Frank\'s Red Hot (original)
\r\n - 2 Cups Boneless, Skinless Chicken
\r\n
\r\nProcedure:
\r\n\r\n - Bake The Chicken. (Honestly, wasn\'t exactly prepared to give instructions on how to bake chicken. I tend to do it quick & dirty, just throw it on a broiler pan or cookie sheet at 350 or 400 and take it out when it\'s \"done\". Yes, I realize this is SOOOO not the best way, and it might end up a little dry... but honestly... I\'m lazy. I\'m thinking, though, that maybe a \"hey I CAN cook\" basics post is in order. If that does come down the road... I\'ll edit this post to include it. For now... Sorry... I\'m sure you can hack it baking the chicken. *NOTE* - any additional fat you use baking the chicken will not factor in to this recipe. Do math.)
\r\n - Shred the chicken. Honestly, this is kind of a preference thing, but the way Megan did it the first time around was shredding the chicken and I thought it was great. I\'m sure you could cube it or do whatever you want... I\'m sticking with shredded.
\r\n - Mix everything (but the chicken) together in a bowl. This way you don\'t totally destroy the chicken.
\r\n - Add the chicken. Try not to totally destroy it. Unless you want that. Then go for it.
\r\n - Bake at 350 for 20 - 35 min. This is where the personal preference comes into play. Depending on the size and depth of the dish you choose to bake in, the cook time will vary. Several shallower, smaller dishes may result in shorter cook times whereas a larger, deeper dish may take longer. Use your best judgement and check it to make sure it\'s REALLY done.
\r\n - Enjoy! I don\'t think I need to tell you... let it cool off a minute. Unless you like eating molten-hot lava... then go for it.
\r\n
\r\nNutrition Facts:
\r\nIf you follow the recipe above, you\'ll end up with the below nutrition facts:\r\n\r\n\r\n\r\n \r\nHot Tips:
\r\nThis recipe is going to produce a medium level of spiciness, though some may consider it mild. If you like it spicy, go ahead and dump in more Red Hot. Or add something a little more intense. Want more protein in there? Dump in some more chicken! You can tweak this around to suit you, but as long as you\'re mostly following that recipe up top... it\'s going to have the right taste and consistency. I strongly recommend you choose your dipping implement carefully. Find a nice whole wheat tortilla chip, or celery, or some other veggie. Make good choices.','Low-Fat Buffalo Chicken Dip (recipe) - It DOES Exist!','','inherit','closed','closed','','882-revision-v1','','','2017-02-04 15:23:48','2017-02-04 20:23:48','',882,'http://sothisisfitness.com/2017/02/882-revision-v1.html',0,'revision','',0),(892,1,'2017-02-04 15:27:10','2017-02-04 20:27:10','Being healthy does not mean deprivation.
\r\nOne crucial thing I had to learn during my initial 130 lb weight loss journey... was how not to deprive myself. I had to find a way to satisfy the cravings I had while still \"eating healthy\". I loved nachos, cookies, cake, ice cream, candy bars, 7 layer dip, buffalo chicken wings... the works. Classic \"fat kid\" and \"drunk college kid\" food, right? So when my wife told me she was gonna make a low-fat buffalo chicken dip...\r\nYes - LOW-FAT Buffalo Chicken DIP
\r\nShe literally just came up with it one day. An idea turned to trial & error turned to delicious reality. With the Super Bowl LITERALLY tomorrow... you may be in a position where maybe you\'re hosting a party and want to provide something relatively healthy. Maybe you\'re ATTENDING a party and... well... want to actually have something you\'re going to EAT. YOU, sir or madam, are in luck. \r\nThis recipe is ridiculously easy to make.
\r\nIt almost feels silly assembling a full-on recipe like this... but here it is.\r\nTools:
\r\n\r\n - Oven
\r\n - Assorted cooking utensils (spoons, spatulas, etc) & measuring devices(dry and liquid)
\r\n - Large mixing bowl
\r\n - Shallow oven-safe dish (casserole dish, pyrex, etc - there\'s some personal preference here, see procedure step 5)
\r\n
\r\nIngredients:
\r\n\r\n - 16 Oz. Fat-Free Sour Cream
\r\n - 10 oz Reduced-Fat Crumbled Bleu Cheese
\r\n - 24 Oz. Reduced-Fat Cream Cheese (Neufatchel)
\r\n - 1 Cup Frank\'s Red Hot (original)
\r\n - 2 Cups Boneless, Skinless Chicken
\r\n
\r\nProcedure:
\r\n\r\n - Bake The Chicken. (Honestly, wasn\'t exactly prepared to give instructions on how to bake chicken. I tend to do it quick & dirty, just throw it on a broiler pan or cookie sheet at 350 or 400 and take it out when it\'s \"done\". Yes, I realize this is SOOOO not the best way, and it might end up a little dry... but honestly... I\'m lazy. I\'m thinking, though, that maybe a \"hey I CAN cook\" basics post is in order. If that does come down the road... I\'ll edit this post to include it. For now... Sorry... I\'m sure you can hack it baking the chicken. *NOTE* - any additional fat you use baking the chicken will not factor in to this recipe. Do math.)
\r\n - Shred the chicken. Honestly, this is kind of a preference thing, but the way Megan did it the first time around was shredding the chicken and I thought it was great. I\'m sure you could cube it or do whatever you want... I\'m sticking with shredded.
\r\n - Mix everything (but the chicken) together in a bowl. This way you don\'t totally destroy the chicken.
\r\n - Add the chicken. Try not to totally destroy it. Unless you want that. Then go for it.
\r\n - Bake at 350 for 20 - 35 min. This is where the personal preference comes into play. Depending on the size and depth of the dish you choose to bake in, the cook time will vary. Several shallower, smaller dishes may result in shorter cook times whereas a larger, deeper dish may take longer. Use your best judgement and check it to make sure it\'s REALLY done.
\r\n - Enjoy! I don\'t think I need to tell you... let it cool off a minute. Unless you like eating molten-hot lava... then go for it.
\r\n
\r\nNutrition Facts:
\r\nIf you follow the recipe above, based on a 4 oz (half-cup) serving, you\'ll end up with the below nutrition facts:\r\nHot Tips:
\r\nThis recipe is going to produce a medium level of spiciness, though some may consider it mild. If you like it spicy, go ahead and dump in more Red Hot. Or add something a little more intense. Want more protein in there? Dump in some more chicken! You can tweak this around to suit you, but as long as you\'re mostly following that recipe up top... it\'s going to have the right taste and consistency. I strongly recommend you choose your dipping implement carefully. Find a nice whole wheat tortilla chip, or celery, or some other veggie. Make good choices.\r\n\r\nAgain, the serving size IS 4 oz (half-cup), but it\'s only 120 calories and 2.5g fat, so even if you have 2 or *gasp* 3 servings... you\'re still not going to become a whale. Just make good choices on the dipping implement and we\'re set. ENJOY!\r\n\r\nDid you make this dish? Leave us a comment to let us know how awesome it was! Questions? Concerns? Reach out!','Low-Fat Buffalo Chicken Dip (recipe) - It DOES Exist!','','inherit','closed','closed','','882-revision-v1','','','2017-02-04 15:27:10','2017-02-04 20:27:10','',882,'http://sothisisfitness.com/2017/02/882-revision-v1.html',0,'revision','',0),(893,1,'2017-02-04 15:38:02','2017-02-04 20:38:02','','','','inherit','open','closed','','img_20170129_181350','','','2017-02-04 15:38:32','2017-02-04 20:38:32','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20170129_181350.jpg',0,'attachment','image/jpeg',0),(894,1,'2017-02-04 15:39:53','2017-02-04 20:39:53','','','','inherit','open','closed','','img_20170129_185134','','','2017-02-04 15:58:11','2017-02-04 20:58:11','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20170129_185134.jpg',0,'attachment','image/jpeg',0),(900,1,'2017-02-04 15:43:23','2017-02-04 20:43:23','','IMG_20170129_183359','','inherit','open','closed','','img_20170129_183359','','','2017-02-04 15:43:23','2017-02-04 20:43:23','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20170129_183359.jpg',0,'attachment','image/jpeg',0),(895,1,'2017-02-04 15:41:35','2017-02-04 20:41:35','Being healthy does not mean deprivation.
\r\nOne crucial thing I had to learn during my initial 130 lb weight loss journey... was how not to deprive myself. I had to find a way to satisfy the cravings I had while still \"eating healthy\". I loved nachos, cookies, cake, ice cream, candy bars, 7 layer dip, buffalo chicken wings... the works. Classic \"fat kid\" and \"drunk college kid\" food, right? So when my wife told me she was gonna make a low-fat buffalo chicken dip...\r\nYes - LOW-FAT Buffalo Chicken DIP
\r\nShe literally just came up with it one day. An idea turned to trial & error turned to delicious reality. With the Super Bowl LITERALLY tomorrow... you may be in a position where maybe you\'re hosting a party and want to provide something relatively healthy. Maybe you\'re ATTENDING a party and... well... want to actually have something you\'re going to EAT. YOU, sir or madam, are in luck. \r\nThis recipe is ridiculously easy to make.
\r\nIt almost feels silly assembling a full-on recipe like this... but here it is.\r\nTools:
\r\n\r\n - Oven
\r\n - Assorted cooking utensils (spoons, spatulas, etc) & measuring devices(dry and liquid)
\r\n - Large mixing bowl
\r\n - Shallow oven-safe dish (casserole dish, pyrex, etc - there\'s some personal preference here, see procedure step 5)
\r\n - Electric Hand-Mixer
\r\n
\r\nIngredients:
\r\n\r\n - 16 Oz. Fat-Free Sour Cream
\r\n - 10 oz Reduced-Fat Crumbled Bleu Cheese
\r\n - 24 Oz. Reduced-Fat Cream Cheese (Neufatchel)
\r\n - 1 Cup Frank\'s Red Hot (original)
\r\n - 2 Cups Boneless, Skinless Chicken
\r\n
\r\nProcedure:
\r\n\r\n - Bake The Chicken. (Honestly, wasn\'t exactly prepared to give instructions on how to bake chicken. I tend to do it quick & dirty, just throw it on a broiler pan or cookie sheet at 350 or 400 and take it out when it\'s \"done\". Yes, I realize this is SOOOO not the best way, and it might end up a little dry... but honestly... I\'m lazy. I\'m thinking, though, that maybe a \"hey I CAN cook\" basics post is in order. If that does come down the road... I\'ll edit this post to include it. For now... Sorry... I\'m sure you can hack it baking the chicken. *NOTE* - any additional fat you use baking the chicken will not factor in to this recipe. Do math.)
\r\n - Shred the chicken. Honestly, this is kind of a preference thing, but the way Megan did it the first time around was shredding the chicken and I thought it was great. I\'m sure you could cube it or do whatever you want... I\'m sticking with shredded.
\r\n - Mix everything (but the chicken) together in a bowl. This way you don\'t totally destroy the chicken. Use that electric hand mixer.
\r\n - Add the chicken. Try not to totally destroy it. Unless you want that. Then go for it. You might want to use a spatula or spoon or something for this part. Unless you shredded the chicken... then the hand mixer will work just fine.
\r\n - Bake at 350 for 20 - 35 min. This is where the personal preference comes into play. Depending on the size and depth of the dish you choose to bake in, the cook time will vary. Several shallower, smaller dishes may result in shorter cook times whereas a larger, deeper dish may take longer. Use your best judgement and check it to make sure it\'s REALLY done.
\r\n - Enjoy! I don\'t think I need to tell you... let it cool off a minute. Unless you like eating molten-hot lava... then go for it.
\r\n
\r\nNutrition Facts:
\r\nIf you follow the recipe above, based on a 4 oz (half-cup) serving, you\'ll end up with the below nutrition facts:\r\nHot Tips:
\r\nThis recipe is going to produce a medium level of spiciness, though some may consider it mild. If you like it spicy, go ahead and dump in more Red Hot. Or add something a little more intense. Want more protein in there? Dump in some more chicken! You can tweak this around to suit you, but as long as you\'re mostly following that recipe up top... it\'s going to have the right taste and consistency. I strongly recommend you choose your dipping implement carefully. Find a nice whole wheat tortilla chip, or celery, or some other veggie. Make good choices.\r\n\r\nAgain, the serving size IS 4 oz (half-cup), but it\'s only 120 calories and 2.5g fat, so even if you have 2 or *gasp* 3 servings... you\'re still not going to become a whale. Just make good choices on the dipping implement and we\'re set. ENJOY!\r\n\r\nDid you make this dish? Leave us a comment to let us know how awesome it was! Questions? Concerns? Reach out!','Low-Fat Buffalo Chicken Dip (recipe) - It DOES Exist!','','inherit','closed','closed','','882-revision-v1','','','2017-02-04 15:41:35','2017-02-04 20:41:35','',882,'http://sothisisfitness.com/2017/02/882-revision-v1.html',0,'revision','',0),(896,1,'2017-02-04 15:41:38','2017-02-04 20:41:38','','IMG_20170129_184009','','inherit','open','closed','','img_20170129_184009','','','2017-02-04 15:41:38','2017-02-04 20:41:38','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20170129_184009.jpg',0,'attachment','image/jpeg',0),(897,1,'2017-02-04 15:42:08','2017-02-04 20:42:08','','IMG_20170129_184004','','inherit','open','closed','','img_20170129_184004','','','2017-02-04 15:42:08','2017-02-04 20:42:08','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20170129_184004.jpg',0,'attachment','image/jpeg',0),(898,1,'2017-02-04 15:42:35','2017-02-04 20:42:35','','IMG_20170129_183907','','inherit','open','closed','','img_20170129_183907','','','2017-02-04 15:42:35','2017-02-04 20:42:35','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20170129_183907.jpg',0,'attachment','image/jpeg',0),(899,1,'2017-02-04 15:42:58','2017-02-04 20:42:58','','IMG_20170129_183444','','inherit','open','closed','','img_20170129_183444','','','2017-02-04 15:42:58','2017-02-04 20:42:58','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20170129_183444.jpg',0,'attachment','image/jpeg',0),(901,1,'2017-02-04 15:43:49','2017-02-04 20:43:49','','IMG_20170129_183342','','inherit','open','closed','','img_20170129_183342','','','2017-02-04 15:43:49','2017-02-04 20:43:49','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20170129_183342.jpg',0,'attachment','image/jpeg',0),(902,1,'2017-02-04 15:44:15','2017-02-04 20:44:15','','IMG_20170129_183150','','inherit','open','closed','','img_20170129_183150','','','2017-02-04 15:44:15','2017-02-04 20:44:15','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20170129_183150.jpg',0,'attachment','image/jpeg',0),(903,1,'2017-02-04 15:44:41','2017-02-04 20:44:41','','IMG_20170129_182524','','inherit','open','closed','','img_20170129_182524','','','2017-02-04 15:44:41','2017-02-04 20:44:41','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20170129_182524.jpg',0,'attachment','image/jpeg',0),(904,1,'2017-02-04 15:45:05','2017-02-04 20:45:05','','IMG_20170129_182520','','inherit','open','closed','','img_20170129_182520','','','2017-02-04 15:45:05','2017-02-04 20:45:05','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20170129_182520.jpg',0,'attachment','image/jpeg',0),(905,1,'2017-02-04 15:45:36','2017-02-04 20:45:36','','IMG_20170129_182508','','inherit','open','closed','','img_20170129_182508','','','2017-02-04 15:45:36','2017-02-04 20:45:36','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20170129_182508.jpg',0,'attachment','image/jpeg',0),(906,1,'2017-02-04 15:45:55','2017-02-04 20:45:55','','IMG_20170129_181504','','inherit','open','closed','','img_20170129_181504','','','2017-02-04 15:45:55','2017-02-04 20:45:55','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20170129_181504.jpg',0,'attachment','image/jpeg',0),(907,1,'2017-02-04 15:46:24','2017-02-04 20:46:24','','IMG_20170129_180155','','inherit','open','closed','','img_20170129_180155','','','2017-02-04 15:46:24','2017-02-04 20:46:24','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20170129_180155.jpg',0,'attachment','image/jpeg',0),(908,1,'2017-02-04 15:46:45','2017-02-04 20:46:45','','IMG_20170129_174653','','inherit','open','closed','','img_20170129_174653','','','2017-02-04 15:46:45','2017-02-04 20:46:45','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20170129_174653.jpg',0,'attachment','image/jpeg',0),(909,1,'2017-02-04 15:47:10','2017-02-04 20:47:10','','IMG_20170129_174647','','inherit','open','closed','','img_20170129_174647','','','2017-02-04 15:47:10','2017-02-04 20:47:10','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20170129_174647.jpg',0,'attachment','image/jpeg',0),(911,1,'2017-02-04 15:48:03','2017-02-04 20:48:03','Being healthy does not mean deprivation.
\r\nOne crucial thing I had to learn during my initial 130 lb weight loss journey... was how not to deprive myself. I had to find a way to satisfy the cravings I had while still \"eating healthy\". I loved nachos, cookies, cake, ice cream, candy bars, 7 layer dip, buffalo chicken wings... the works. Classic \"fat kid\" and \"drunk college kid\" food, right? So when my wife told me she was gonna make a low-fat buffalo chicken dip...\r\nYes - LOW-FAT Buffalo Chicken DIP
\r\nShe literally just came up with it one day. An idea turned to trial & error turned to delicious reality. With the Super Bowl LITERALLY tomorrow... you may be in a position where maybe you\'re hosting a party and want to provide something relatively healthy. Maybe you\'re ATTENDING a party and... well... want to actually have something you\'re going to EAT. YOU, sir or madam, are in luck. \r\nThis recipe is ridiculously easy to make.
\r\nIt almost feels silly assembling a full-on recipe like this... but here it is.\r\nTools:
\r\n\r\n - Oven
\r\n - Assorted cooking utensils (spoons, spatulas, etc) & measuring devices(dry and liquid)
\r\n - Large mixing bowl
\r\n - Shallow oven-safe dish (casserole dish, pyrex, etc - there\'s some personal preference here, see procedure step 5)
\r\n - Electric Hand-Mixer
\r\n
\r\nIngredients:
\r\n\r\n - 16 Oz. Fat-Free Sour Cream
\r\n - 10 oz Reduced-Fat Crumbled Bleu Cheese
\r\n - 24 Oz. Fat-Free Cream Cheese
\r\n - 1 Cup Frank\'s Red Hot (original)
\r\n - 2 Cups Boneless, Skinless Chicken
\r\n
\r\nProcedure:
\r\n\r\n - Bake The Chicken. (Honestly, wasn\'t exactly prepared to give instructions on how to bake chicken. I tend to do it quick & dirty, just throw it on a broiler pan or cookie sheet at 350 or 400 and take it out when it\'s \"done\". Yes, I realize this is SOOOO not the best way, and it might end up a little dry... but honestly... I\'m lazy. I\'m thinking, though, that maybe a \"hey I CAN cook\" basics post is in order. If that does come down the road... I\'ll edit this post to include it. For now... Sorry... I\'m sure you can hack it baking the chicken. *NOTE* - any additional fat you use baking the chicken will not factor in to this recipe. Do math.)
\r\n - Shred the chicken. Honestly, this is kind of a preference thing, but the way Megan did it the first time around was shredding the chicken and I thought it was great. I\'m sure you could cube it or do whatever you want... I\'m sticking with shredded.
\r\n - Mix everything (but the chicken) together in a bowl. This way you don\'t totally destroy the chicken. Use that electric hand mixer.
\r\n - Add the chicken. Try not to totally destroy it. Unless you want that. Then go for it. You might want to use a spatula or spoon or something for this part. Unless you shredded the chicken... then the hand mixer will work just fine.
\r\n - Bake at 350 for 20 - 35 min. This is where the personal preference comes into play. Depending on the size and depth of the dish you choose to bake in, the cook time will vary. Several shallower, smaller dishes may result in shorter cook times whereas a larger, deeper dish may take longer. Use your best judgement and check it to make sure it\'s REALLY done.
\r\n - Enjoy your low-fat buffalo chicken dip! I don\'t think I need to tell you... let it cool off a minute. Unless you like eating molten-hot lava... then go for it.
\r\n
\r\nNutrition Facts:
\r\nIf you follow the recipe above, based on a 4 oz (half-cup) serving, you\'ll end up with the below nutrition facts:\r\nHot Tips:
\r\nThis recipe for low-fat buffalo chicken dip is going to produce a medium level of spiciness, though some may consider it mild. If you like it spicy, go ahead and dump in more Red Hot. Or add something a little more intense. Want more protein in there? Dump in some more chicken! You can tweak this around to suit you, but as long as you\'re mostly following that recipe up top... it\'s going to have the right taste and consistency. I strongly recommend you choose your dipping implement carefully. Find a nice whole wheat tortilla chip, or celery, or some other veggie. Make good choices.\r\n\r\nAgain, the serving size IS 4 oz (half-cup), but it\'s only 120 calories and 2.5g fat, so even if you have 2 or *gasp* 3 servings... you\'re still not going to become a whale. Just make good choices on the dipping implement and we\'re set. ENJOY!\r\nDid you make this dish? Leave us a comment to let us know how awesome it was! Questions? Concerns? Reach out! Find more at www.SoTHISIsFitness.com/recipe
','Low-Fat Buffalo Chicken Dip (recipe) - It DOES Exist!','','inherit','closed','closed','','882-revision-v1','','','2017-02-04 15:48:03','2017-02-04 20:48:03','',882,'http://sothisisfitness.com/2017/02/882-revision-v1.html',0,'revision','',0),(910,1,'2017-02-04 15:47:23','2017-02-04 20:47:23','','IMG_20170116_064621','','inherit','open','closed','','img_20170116_064621','','','2017-02-04 15:47:23','2017-02-04 20:47:23','',882,'http://sothisisfitness.com/wp-content/uploads/2017/02/IMG_20170116_064621.jpg',0,'attachment','image/jpeg',0),(913,1,'2017-02-04 15:58:19','2017-02-04 20:58:19','Being healthy does not mean deprivation.
\r\nOne crucial thing I had to learn during my initial 130 lb weight loss journey... was how not to deprive myself. I had to find a way to satisfy the cravings I had while still \"eating healthy\". I loved nachos, cookies, cake, ice cream, candy bars, 7 layer dip, buffalo chicken wings... the works. Classic \"fat kid\" and \"drunk college kid\" food, right? So when my wife told me she was gonna make a low-fat buffalo chicken dip...\r\nYes - LOW-FAT Buffalo Chicken DIP
\r\nShe literally just came up with it one day. An idea turned to trial & error turned to delicious reality. With the Super Bowl LITERALLY tomorrow... you may be in a position where maybe you\'re hosting a party and want to provide something relatively healthy. Maybe you\'re ATTENDING a party and... well... want to actually have something you\'re going to EAT. YOU, sir or madam, are in luck. \r\nThis recipe is ridiculously easy to make.
\r\nIt almost feels silly assembling a full-on recipe like this... but here it is.\r\nTools:
\r\n\r\n - Oven
\r\n - Assorted cooking utensils (spoons, spatulas, etc) & measuring devices(dry and liquid)
\r\n - Large mixing bowl
\r\n - Shallow oven-safe dish (casserole dish, pyrex, etc - there\'s some personal preference here, see procedure step 5)
\r\n - Electric Hand-Mixer
\r\n
\r\nIngredients:
\r\n\r\n - 16 Oz. Fat-Free Sour Cream
\r\n - 10 oz Reduced-Fat Crumbled Bleu Cheese
\r\n - 24 Oz. Fat-Free Cream Cheese
\r\n - 1 Cup Frank\'s Red Hot (original)
\r\n - 2 Cups Boneless, Skinless Chicken
\r\n
\r\nProcedure:
\r\n\r\n - Bake The Chicken. (Honestly, wasn\'t exactly prepared to give instructions on how to bake chicken. I tend to do it quick & dirty, just throw it on a broiler pan or cookie sheet at 350 or 400 and take it out when it\'s \"done\". Yes, I realize this is SOOOO not the best way, and it might end up a little dry... but honestly... I\'m lazy. I\'m thinking, though, that maybe a \"hey I CAN cook\" basics post is in order. If that does come down the road... I\'ll edit this post to include it. For now... Sorry... I\'m sure you can hack it baking the chicken. *NOTE* - any additional fat you use baking the chicken will not factor in to this recipe. Do math.)
\r\n - Shred the chicken. Honestly, this is kind of a preference thing, but the way Megan did it the first time around was shredding the chicken and I thought it was great. I\'m sure you could cube it or do whatever you want... I\'m sticking with shredded.
\r\n - Mix everything (but the chicken) together in a bowl. This way you don\'t totally destroy the chicken. Use that electric hand mixer.
\r\n - Add the chicken. Try not to totally destroy it. Unless you want that. Then go for it. You might want to use a spatula or spoon or something for this part. Unless you shredded the chicken... then the hand mixer will work just fine.
\r\n - Bake at 350 for 20 - 35 min. This is where the personal preference comes into play. Depending on the size and depth of the dish you choose to bake in, the cook time will vary. Several shallower, smaller dishes may result in shorter cook times whereas a larger, deeper dish may take longer. Use your best judgement and check it to make sure it\'s REALLY done.
\r\n - Enjoy your low-fat buffalo chicken dip! I don\'t think I need to tell you... let it cool off a minute. Unless you like eating molten-hot lava... then go for it.
\r\n
\r\nNutrition Facts:
\r\nIf you follow the recipe above, based on a 4 oz (half-cup) serving, you\'ll end up with the below nutrition facts:\r\nHot Tips:
\r\nThis recipe for low-fat buffalo chicken dip is going to produce a medium level of spiciness, though some may consider it mild. If you like it spicy, go ahead and dump in more Red Hot. Or add something a little more intense. Want more protein in there? Dump in some more chicken! You can tweak this around to suit you, but as long as you\'re mostly following that recipe up top... it\'s going to have the right taste and consistency. I strongly recommend you choose your dipping implement carefully. Find a nice whole wheat tortilla chip, or celery, or some other veggie. Make good choices.\r\n\r\nAgain, the serving size IS 4 oz (half-cup), but it\'s only 120 calories and 2.5g fat, so even if you have 2 or *gasp* 3 servings... you\'re still not going to become a whale. Just make good choices on the dipping implement and we\'re set. ENJOY!\r\nDid you make this dish? Leave us a comment to let us know how awesome it was! Questions? Concerns? Reach out! Find more at www.SoTHISIsFitness.com/recipe
','Low-Fat Buffalo Chicken Dip (recipe) - It DOES Exist!','','inherit','closed','closed','','882-revision-v1','','','2017-02-04 15:58:19','2017-02-04 20:58:19','',882,'http://sothisisfitness.com/2017/02/882-revision-v1.html',0,'revision','',0),(914,1,'2017-02-06 07:02:31','2017-02-06 12:02:31','','Grin Hola Review - It\'s Not JUST Granola...','','inherit','closed','closed','','27-revision-v1','','','2017-02-06 07:02:31','2017-02-06 12:02:31','',27,'http://sothisisfitness.com/2017/02/27-revision-v1.html',0,'revision','',0),(928,1,'2017-02-11 07:52:22','2017-02-11 12:52:22','I have seen the full spectrum of \"taste\".
\r\nI\'ve been that \"fat guy\" that eats everything indiscriminately. Overly greasy, fatty, salty, sauced and more. You reach a certain point where eating and drinking like that... you sort of deaden your taste buds. Then those terrible foods begin to... \"taste\" good. Now? I\'m that \"fit guy\" who makes better choices. I avoid those things I used to eat. My taste buds came back to life. I can taste spices, nuance, subtlety, and the chef/creator\'s intent. It\'s why I drink my coffee black, why I love seltzer water, and why I say Grin Hola is not JUST granola.\r\nI realize that might sound a bit... over the top...
\r\nBut have YOU tried Grin Hola? It\'s unlike any granola I\'ve ever picked off the shelf in the supermarket.\r\n\r\n \r\n\r\n ','Grin Hola - Review | It\'s Not JUST Granola...','','inherit','closed','closed','','27-revision-v1','','','2017-02-11 07:52:22','2017-02-11 12:52:22','',27,'http://sothisisfitness.com/2017/02/27-revision-v1.html',0,'revision','',0),(927,1,'2017-02-11 07:45:05','2017-02-11 12:45:05','I have seen the full spectrum of \"taste\".
\r\nI\'ve been that \"fat guy\" that eats everything indiscriminately. Overly greasy, fatty, salty, sauced and more. You reach a certain point where eating and drinking like that... you sort of deaden your taste buds. You sort of HAVE to keep eating like that or... nothing really tastes like anything.\r\n\r\nMore recently, I have been that \"fit guy\" that is a bit more discerning and picky. I don\'t drink soda, I don\'t eat overly processed food. I\'m conscious of salt content, excessive flavoring and when a dish doesn\'t know what it\'s trying to be. I ask for my sauce or dressing on the side so I can dictate how much is on it rather than drenching it. As a result of these relatively new habits... my taste buds came back to life. They seem more sensitive. I can taste nuance, spice, flavor choices and what the chef was intending.\r\nI realize this review\'s title may seem a bit hyperbolic...
\r\nBut with my taste buds alive, having had SO many different granolas... I can say for certain... Grin Hola is not JUST granola.','Grin Hola - Review | It\'s Not JUST Granola...','','inherit','closed','closed','','27-revision-v1','','','2017-02-11 07:45:05','2017-02-11 12:45:05','',27,'http://sothisisfitness.com/2017/02/27-revision-v1.html',0,'revision','',0),(968,1,'2017-03-02 08:36:15','2017-03-02 13:36:15','','Podcast ep 27 girl scout cookies & marathon magic','','inherit','open','closed','','podcast-ep-27-girl-scout-cookies-marathon-magic','','','2017-03-02 08:36:34','2017-03-02 13:36:34','',967,'http://sothisisfitness.com/wp-content/uploads/2017/03/Podcast-ep-27-girl-scout-cookies-marathon-magic.jpg',0,'attachment','image/jpeg',0),(930,1,'2017-02-11 08:19:20','2017-02-11 13:19:20','I have seen the full spectrum of \"taste\".
\r\nI\'ve been that \"fat guy\" that eats everything indiscriminately. Overly greasy, fatty, salty, sauced and more. You reach a certain point where eating and drinking like that... you sort of deaden your taste buds. Then those terrible foods begin to... \"taste\" good. Now? I\'m that \"fit guy\" who makes better choices. I avoid those things I used to eat. My taste buds came back to life. I can taste spices, nuance, subtlety, and the chef/creator\'s intent. It\'s why I drink my coffee black, why I love seltzer water, and why I say Grin Hola is not JUST granola.\r\nI realize that might sound a bit... over the top...
\r\nBut have YOU tried Grin Hola? It\'s unlike any granola I\'ve ever picked off the shelf in the supermarket. And you might never get to eat it.\r\nGrin Hola is made with love.
\r\nHonestly, I don\'t even consider that to be hyperbole. Grin Hola is a tiny little hyper-local company - it\'s a guy in his kitchen. Jason Warren, the man behind the stove top, honest to goodness makes this stuff right in his home. He travels all over Cape Cod and Southeastern Massachusetts making connections with smaller, local places and getting his product on the shelves.\r\nThe rest of the state... and everyone... is missing out.
\r\nThis might just be the best breakfast food, munchable snack, or trail fuel you\'ve never eaten and WILL never eat. Due to certain constraints, right now it\'s not as widely available as some of us might like, and it\'s not readily available for online purchase (read on, though - I might be able to hook you up!). Nevertheless... this granola is so... GOOD... that I feel compelled to review it and tell the world about it. Even if 99% of you will never get to eat it.\r\nIt starts with quality, natural ingredients.
\r\n \r\n\r\n ','Grin Hola - Review | It\'s Not JUST Granola...','','inherit','closed','closed','','27-revision-v1','','','2017-02-11 08:19:20','2017-02-11 13:19:20','',27,'http://sothisisfitness.com/2017/02/27-revision-v1.html',0,'revision','',0),(941,1,'2017-02-19 12:18:45','2017-02-19 17:18:45','','banner','','inherit','open','closed','','picsart_02-19-12-14-57','','','2017-02-19 12:19:03','2017-02-19 17:19:03','',0,'http://sothisisfitness.com/wp-content/uploads/2017/02/PicsArt_02-19-12.14.57.png',0,'attachment','image/png',0),(942,1,'2017-02-19 12:19:15','2017-02-19 17:19:15','http://sothisisfitness.com/wp-content/uploads/2017/02/cropped-PicsArt_02-19-12.14.57.png','cropped-PicsArt_02-19-12.14.57.png','','inherit','open','closed','','cropped-picsart_02-19-12-14-57-png','','','2017-02-19 12:19:15','2017-02-19 17:19:15','',0,'http://sothisisfitness.com/wp-content/uploads/2017/02/cropped-PicsArt_02-19-12.14.57.png',0,'attachment','image/png',0),(944,1,'2017-02-19 20:18:41','2017-02-20 01:18:41','','Blog','','publish','closed','closed','','blog','','','2017-02-19 20:18:41','2017-02-20 01:18:41','',0,'http://sothisisfitness.com/?page_id=944',0,'page','',0),(945,1,'2017-02-19 20:18:41','2017-02-20 01:18:41','','Blog','','inherit','closed','closed','','944-revision-v1','','','2017-02-19 20:18:41','2017-02-20 01:18:41','',944,'http://sothisisfitness.com/2017/02/944-revision-v1.html',0,'revision','',0),(946,1,'2017-02-19 20:22:42','2017-02-20 01:22:42','','Home','','publish','closed','closed','','home','','','2017-02-19 20:22:42','2017-02-20 01:22:42','',0,'http://sothisisfitness.com/?page_id=946',0,'page','',0),(947,1,'2017-02-19 20:22:42','2017-02-20 01:22:42','','Home','','inherit','closed','closed','','946-revision-v1','','','2017-02-19 20:22:42','2017-02-20 01:22:42','',946,'http://sothisisfitness.com/2017/02/946-revision-v1.html',0,'revision','',0),(997,1,'2017-03-23 08:39:07','2017-03-23 12:39:07','There are more ways to triumph than weight loss.
\r\nThere\'s a concept in the fitness world, which I have talked about many times... called \"non-scale victories\". Often times the scale might not move as much as we\'d like and we get discouraged. Times like those it\'s important to celebrate the non-scale victories, like \"hey, that shirt fits great now!\" or \"I finished a 5K!\" or \"wow, I just finished the Spartan Ultra Beast at Mt. Killington!\"\r\nOk... some people are more extreme than others.
\r\nMy guest for Episode 30 of the podcast is a True Triumph in all senses of the word. This guy took charge, picked himself up out of a situation that was hazardous to his health, and got it together. First... for his kids... then... for himself... and after that? Well... now he\'s shepherding his crew towards THEIR big non-scale victories.\r\n\r\n\r\nFor the chat with Mike & his story (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don\'t forget to hit \"subscribe\"!
\r\nEveryone finds fitness in their own way.
\r\n![\"Mike](\"http://sothisisfitness.com/wp-content/uploads/2017/03/FB_IMG_1488307397823-300x225.jpg\")
For Mike Collins, it was his first child and some strong words from the doctor about a fatty liver. After making the decision to do something, he went through the same song and dance we all do... finding a gym. This is, typically, one of the worst parts of the \"finding your fitness\" experience... and it\'s what causes a lot of people to fall off before they even pick up steam. He tried a couple of gyms and bootcamp-style things that just weren\'t right, and one even landed him in PT with shin splints! This could\'ve been the end for Mike... another tried and failed attempt, despite best intentions...\r\nBut he didn\'t give up.
\r\nMike was a little more determined, this time, to really make a change... and not just fart around at the gym aimlessly not making progress. So he tried again. And he, of course, joined (among others) one of the cheapie $10 kind of gyms. Naturally, it wasn\'t a good fit (they never are, seriously).\r\n\r\nAnd that\'s when it happened. Someone happened to recommend he try \"this new place across the street\" and he gave it a shot. Turns out... it was a match made in heaven. Mike found Drive Custom Fit, and it was the beginning of something amazing for him.\r\nMike\'s transformation really took off.![\"Mike](\"http://sothisisfitness.com/wp-content/uploads/2017/03/picture1488307470-150x150.png\")
\r\nHe began really making progress... really giving it his all... so much so that both members AND instructors thought he worked there! Mike got into the classes, into fitness, into yoga. He found Obstacle Course Racing and his love of the finish line... and eventually... found a love for working in the industry.\r\n![\"Mike](\"http://sothisisfitness.com/wp-content/uploads/2017/03/picture_1487086353821-225x300.png\")
Mike\'s life now is wholly different than when he started.
\r\nInstead of \"crushing packs of Oreos while playing World of Warcraft\"... instead, he\'s summiting Mt. Killington running the Spartan Ultra Beast. He\'s running marathons and countless obstacle course races. He\'s practicing yoga and perfecting his crow pose. He\'s setting an excellent example for his kids.\r\n\r\nMike is the kind of guy we should all strive to be. Check out his story, share it with a friend, and let\'s show the world how to #LiveLifeLimitless!\r\nWhat\'s in this episode of the Podcast:
\r\n\r\n - Thanks for the support on the career move!
\r\n - So much to do!
\r\n - Sickness? More like \"suck-ness\"
\r\n - Caffeine & the World Anti-Doping Agency
\r\n - Sleep
\r\n - The coming days
\r\n - Our guest - Mike Collins!\r\n
\r\n - health concerns
\r\n - trials & tribulations of finding the right gym
\r\n - match made in heaven - Drive Custom Fit
\r\n - becoming a trainer
\r\n - obstacle course racing & the Ultra Beast
\r\n - bringing others to the mountain-top
\r\n - getting... pulled off the race course?
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Drive Custom Fit website
\r\n - Mike\'s Instagram
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Support us on Patreon!
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n\r\n','True Triumph: Mike Collins (Podcast Ep. 30)','','publish','open','open','','true-triumph-mike-collins-podcast-ep-30','','','2017-03-23 08:39:07','2017-03-23 12:39:07','',0,'http://sothisisfitness.com/?p=997',0,'post','',0),(957,1,'2017-02-21 07:27:04','2017-02-21 12:27:04','I have seen the full spectrum of \"taste\".
\r\nI\'ve been that \"fat guy\" that eats everything indiscriminately. Overly greasy, fatty, salty, sauced and more. You reach a certain point where eating and drinking like that... you sort of deaden your taste buds. Then those terrible foods begin to... \"taste\" good. Now? I\'m that \"fit guy\" who makes better choices. I avoid those things I used to eat. My taste buds came back to life. I can taste spices, nuance, subtlety, and the chef/creator\'s intent. It\'s why I drink my coffee black, why I love seltzer water, and why I say Grin Hola is not JUST granola.\r\nI realize that might sound a bit... over the top...
\r\nBut have YOU tried Grin Hola? It\'s unlike any granola I\'ve ever picked off the shelf in the supermarket. And YOU might never get to eat it.\r\nGrin Hola is made with love.
\r\nHonestly, I don\'t even consider that to be hyperbole. Grin Hola is a tiny little hyper-local company - it\'s a guy in his kitchen. Jason Warren, the man behind the stove top, honest to goodness makes this stuff right in his home. He travels all over Cape Cod and Southeastern Massachusetts making connections with smaller, local places and getting his product on the shelves.\r\nThe rest of the state... and everyone... is missing out.
\r\nThis might just be the best breakfast food, munchable snack, or trail fuel you\'ve never eaten and WILL never eat. Due to certain constraints, right now it\'s not as widely available as some of us might like, and it\'s not readily available for online purchase (read on, though - I might be able to hook you up!). Nevertheless... this granola is so... GOOD... that I feel compelled to review it and tell the world about it. Even if 99% of you will never get to eat it (maybe - more on that later).\r\nIt starts with quality, natural ingredients.
\r\nGrin Hola is made from pretty simple, pretty wholesome ingredients. The ingredients for the Apple Pie flavor, for example (see image) - I don\'t see anything artificial or difficult to pronounce there. The Peanut Butter & Jelly flavor? It ACTUALLY has peanut butter and grape jelly in it! There\'s organic when it can be done, but sure, not EVERYTHING is organic. Honestly... not everything NEEDS to be. This isn\'t some elitist food blog - I\'m certainly not gonna dump on someone for not being 100% organic, 100% GMO free, etc. I\'m behind good, quality, healthy stuff. This fits the bill. Besides...\r\nThe flavor is incredible.
\r\nI can\'t go on any longer without talking about this. Most granola is dry, mostly flavorless, and not super impressive. Just a big bag of oats with maybe some nuts and fruit in there... then there\'s Grin Hola. This guy is some kind of kitchen wizard... I don\'t know HOW he does it... but there\'s an incredible depth of flavor in this stuff.\r\n\r\n \r\n\r\n ','Grin Hola - The BEST Granola you\'ll (probably) never eat.','','inherit','closed','closed','','27-revision-v1','','','2017-02-21 07:27:04','2017-02-21 12:27:04','',27,'http://sothisisfitness.com/2017/02/27-revision-v1.html',0,'revision','',0),(958,1,'2017-02-21 07:37:09','2017-02-21 12:37:09','','Grin Hola apple pie intredients','','inherit','open','closed','','photogrid_1487162688390','','','2017-02-21 07:38:02','2017-02-21 12:38:02','',27,'http://sothisisfitness.com/wp-content/uploads/2017/02/PhotoGrid_1487162688390.png',0,'attachment','image/png',0),(959,1,'2017-02-21 07:57:14','2017-02-21 12:57:14','I have seen the full spectrum of \"taste\".
\r\nI\'ve been that \"fat guy\" that eats everything indiscriminately. Overly greasy, fatty, salty, sauced and more. You reach a certain point where eating and drinking like that... you sort of deaden your taste buds. Then those terrible foods begin to... \"taste\" good. Now? I\'m that \"fit guy\" who makes better choices. I avoid those things I used to eat. My taste buds came back to life. I can taste spices, nuance, subtlety, and the chef/creator\'s intent. It\'s why I drink my coffee black, why I love seltzer water, and why I say Grin Hola is not JUST granola.\r\nI realize that might sound a bit... over the top...
\r\nBut have YOU tried Grin Hola? It\'s unlike any granola I\'ve ever picked off the shelf in the supermarket. And YOU might never get to eat it.\r\nGrin Hola is made with love.
\r\nHonestly, I don\'t even consider that to be hyperbole. Grin Hola is a tiny little hyper-local company - it\'s a guy in his kitchen. Jason Warren, the man behind the stove top, honest to goodness makes this stuff right in his home. He travels all over Cape Cod and Southeastern Massachusetts making connections with smaller, local places and getting his product on the shelves.\r\nThe rest of the state... and everyone... is missing out.
\r\nThis might just be the best breakfast food, munchable snack, or trail fuel you\'ve never eaten and WILL never eat. Due to certain constraints, right now it\'s not as widely available as some of us might like, and it\'s not readily available for online purchase (read on, though - I might be able to hook you up!). Nevertheless... this granola is so... GOOD... that I feel compelled to review it and tell the world about it. Even if 99% of you will never get to eat it (maybe - more on that later).\r\nIt starts with quality, natural ingredients.
\r\nGrin Hola is made from pretty simple, pretty wholesome ingredients. The ingredients for the Apple Pie flavor, for example (see image) - I don\'t see anything artificial or difficult to pronounce there. The Peanut Butter & Jelly flavor? It ACTUALLY has peanut butter and grape jelly in it! There\'s organic when it can be done, but sure, not EVERYTHING is organic. Honestly... not everything NEEDS to be. This isn\'t some elitist food blog - I\'m certainly not gonna dump on someone for not being 100% organic, 100% GMO free, etc. I\'m behind good, quality, healthy stuff. This fits the bill. Besides...\r\nThe flavor is incredible.
\r\nI can\'t go on any longer without talking about this. Most granola is dry, mostly flavorless, and not super impressive. Just a big bag of oats with maybe some nuts and fruit in there... then there\'s Grin Hola. This guy is some kind of kitchen wizard... I don\'t know HOW he does it... but there\'s an incredible depth of flavor in this stuff. It\'s hard to describe... but the way the flavors combine... there\'s levels that absolutely destroy everything else on the shelf. I can taste the vanilla and how it plays with the apple, the nutmeg... Honestly, I\'m no cullinary genius... but this guy is seriously some kind of magician.\r\n\r\nThe flavors are spot-on, too! The Apple Pie tastes like a delicious, crunchy slice of apple pie. The Cocoa Nutty is the most delicious blend of chocolate and subtle vanilla tones you\'ll try. And OH... the Peanut Butter & Jelly... actually tastes like a pb & j sandwich! PB & J is the one flavor I feel like is simply impossible for most companies to get right. Ever had a peanut butter & jelly protein bar?\r\n\r\n \r\n\r\n \r\n\r\n ','Grin Hola - The BEST Granola you\'ll (probably) never eat.','','inherit','closed','closed','','27-revision-v1','','','2017-02-21 07:57:14','2017-02-21 12:57:14','',27,'http://sothisisfitness.com/2017/02/27-revision-v1.html',0,'revision','',0),(960,1,'2017-02-22 08:29:14','2017-02-22 13:29:14','I have seen the full spectrum of \"taste\".
\r\nI\'ve been that \"fat guy\" that eats everything indiscriminately. Overly greasy, fatty, salty, sauced and more. You reach a certain point where eating and drinking like that... you sort of deaden your taste buds. Then those terrible foods begin to... \"taste\" good. Now? I\'m that \"fit guy\" who makes better choices. I avoid those things I used to eat. My taste buds came back to life. I can taste spices, nuance, subtlety, and the chef/creator\'s intent. It\'s why I drink my coffee black, why I love seltzer water, and why I say Grin Hola is not JUST granola.\r\nI realize that might sound a bit... over the top...
\r\nBut have YOU tried Grin Hola? It\'s unlike any granola I\'ve ever picked off the shelf in the supermarket. And YOU might never get to eat it.\r\nGrin Hola is made with love.
\r\nHonestly, I don\'t even consider that to be hyperbole. Grin Hola is a tiny little hyper-local company - it\'s a guy in his kitchen. Jason Warren, the man behind the stove top, honest to goodness makes this stuff right in his home. He travels all over Cape Cod and Southeastern Massachusetts making connections with smaller, local places and getting his product on the shelves.\r\nThe rest of the state... and everyone... is missing out.
\r\nThis might just be the best breakfast food, munchable snack, or trail fuel you\'ve never eaten and WILL never eat. Due to certain constraints, right now it\'s not as widely available as some of us might like, and it\'s not readily available for online purchase (read on, though - I might be able to hook you up!). Nevertheless... this granola is so... GOOD... that I feel compelled to review it and tell the world about it. Even if 99% of you will never get to eat it (maybe - more on that later).\r\nIt starts with quality, natural ingredients.
\r\nGrin Hola is made from pretty simple, pretty wholesome ingredients. The ingredients for the Apple Pie flavor, for example (see image) - I don\'t see anything artificial or difficult to pronounce there. The Peanut Butter & Jelly flavor? It ACTUALLY has peanut butter and grape jelly in it! There\'s organic when it can be done, but sure, not EVERYTHING is organic. Honestly... not everything NEEDS to be. This isn\'t some elitist food blog - I\'m certainly not gonna dump on someone for not being 100% organic, 100% GMO free, etc. I\'m behind good, quality, healthy stuff. This fits the bill. Besides...\r\nThe flavor is incredible.
\r\nI can\'t go on any longer without talking about this. Most granola is dry, mostly flavorless, and not super impressive. Just a big bag of oats with maybe some nuts and fruit in there... then there\'s Grin Hola. This guy is some kind of kitchen wizard... I don\'t know HOW he does it... but there\'s an incredible depth of flavor in this stuff. It\'s hard to describe... but the way the flavors combine... there\'s levels that absolutely destroy everything else on the shelf. I can taste the vanilla and how it plays with the apple, the nutmeg... Honestly, I\'m no cullinary genius... but this guy is seriously some kind of magician.\r\n\r\nThe flavors are spot-on, too! The Apple Pie tastes like a delicious, crunchy slice of apple pie. The Cocoa Nutty is the most delicious blend of chocolate and subtle vanilla tones you\'ll try. And OH... the Peanut Butter & Jelly... actually tastes like a pb & j sandwich! PB & J is the one flavor I feel like is simply impossible for most companies to get right. Ever had a peanut butter & jelly protein bar? Nine times out of ten... terrible. Grin Hola nailed it\r\n\r\n \r\n\r\n ','Grin Hola - The BEST Granola you\'ll (probably) never eat.','','inherit','closed','closed','','27-revision-v1','','','2017-02-22 08:29:14','2017-02-22 13:29:14','',27,'http://sothisisfitness.com/2017/02/27-revision-v1.html',0,'revision','',0),(961,1,'2017-02-22 08:34:55','2017-02-22 13:34:55','I have seen the full spectrum of \"taste\".
\r\nI\'ve been that \"fat guy\" that eats everything indiscriminately. Overly greasy, fatty, salty, sauced and more. You reach a certain point where eating and drinking like that... you sort of deaden your taste buds. Then those terrible foods begin to... \"taste\" good. Now? I\'m that \"fit guy\" who makes better choices. I avoid those things I used to eat. My taste buds came back to life. I can taste spices, nuance, subtlety, and the chef/creator\'s intent. It\'s why I drink my coffee black, why I love seltzer water, and why I say Grin Hola is not JUST granola.\r\nI realize that might sound a bit... over the top...
\r\nBut have YOU tried Grin Hola? It\'s unlike any granola I\'ve ever picked off the shelf in the supermarket. And YOU might never get to eat it.\r\nGrin Hola is made with love.
\r\nHonestly, I don\'t even consider that to be hyperbole. Grin Hola is a tiny little hyper-local company - it\'s a guy in his kitchen. Jason Warren, the man behind the stove top, honest to goodness makes this stuff right in his home. He travels all over Cape Cod and Southeastern Massachusetts making connections with smaller, local places and getting his product on the shelves.\r\nThe rest of the state... and everyone... is missing out.
\r\nThis might just be the best breakfast food, munchable snack, or trail fuel you\'ve never eaten and WILL never eat. Due to certain constraints, right now it\'s not as widely available as some of us might like, and it\'s not readily available for online purchase (read on, though - I might be able to hook you up!). Nevertheless... this granola is so... GOOD... that I feel compelled to review it and tell the world about it. Even if 99% of you will never get to eat it (maybe - more on that later).\r\nIt starts with quality, natural ingredients.
\r\nGrin Hola is made from pretty simple, pretty wholesome ingredients. The ingredients for the Apple Pie flavor, for example (see image) - I don\'t see anything artificial or difficult to pronounce there. The Peanut Butter & Jelly flavor? It ACTUALLY has peanut butter and grape jelly in it! There\'s organic when it can be done, but sure, not EVERYTHING is organic. Honestly... not everything NEEDS to be. This isn\'t some elitist food blog - I\'m certainly not gonna dump on someone for not being 100% organic, 100% GMO free, etc. I\'m behind good, quality, healthy stuff. This fits the bill. Besides...\r\nThe flavor is incredible.
\r\nI can\'t go on any longer without talking about this. Most granola is dry, mostly flavorless, and not super impressive. Just a big bag of oats with maybe some nuts and fruit in there... then there\'s Grin Hola. This guy is some kind of kitchen wizard... I don\'t know HOW he does it... but there\'s an incredible depth of flavor in this stuff. It\'s hard to describe... but the way the flavors combine... there\'s levels that absolutely destroy everything else on the shelf. I can taste the vanilla and how it plays with the apple, the nutmeg... Honestly, I\'m no cullinary genius... but this guy is seriously some kind of magician.\r\n\r\nThe flavors are spot-on, too! The Apple Pie tastes like a delicious, crunchy slice of apple pie. The Cocoa Nutty is the most delicious blend of chocolate and subtle vanilla tones you\'ll try. And OH... the Peanut Butter & Jelly... actually tastes like a pb & j sandwich! PB & J is the one flavor I feel like is simply impossible for most companies to get right. Ever had a peanut butter & jelly protein bar? Nine times out of ten... terrible. Grin Hola nailed it.\r\nAnd it comes in such an unassuming package, too.
\r\nGrin Hola... quite possibly the most delicious breakfast treat or trail snack available... comes in such a simple, plain, honest-to-goodness here-I-am package. Simple little stands-up pouch with a re-sealable top.\r\n\r\n \r\n\r\n ','Grin Hola - The BEST Granola you\'ll (probably) never eat.','','inherit','closed','closed','','27-revision-v1','','','2017-02-22 08:34:55','2017-02-22 13:34:55','',27,'http://sothisisfitness.com/2017/02/27-revision-v1.html',0,'revision','',0),(962,1,'2017-02-23 08:11:18','2017-02-23 13:11:18','There exists a massive gap in the fitness world.
\r\nThere\'s where you currently stand... and then there\'s \"the other side\". Maybe you\'re at the beginning looking toward the end... Across the incredible divide separating you from future you... You from \"I finished, the end\" you...\r\n\r\nMaybe you\'re there, in \"I achieved it\" land... And you\'re trying to remember what motivated you and got you there in the first place.\r\n\r\nMaybe you\'re that fit trainer and you can\'t understand how these people can\'t just stop being fat.\r\n\r\nWhatever the case... Understanding \"the other side\" can be a challenging... If not impossible task. So let\'s try to shed some light on it, eh?\r\nThis is not an easy chat to have.
\r\nWhich is precisely why I felt a podcast episode (longer form) was the best way to do it. I\'m REALLY going to encourage you to listen - \"hey, go listen!\". If you\'re not sure what a podcast is or how it works... check out my how-to here!\r\nIn a nutshell... this episode is about:
\r\n\r\n - Understanding \"the gap\" in the fitness industry\r\n
\r\n - Why some trainers, fitness professionals, and gyms in general \"don\'t get it\".
\r\n
\r\n \r\n - Understanding \"the gap\" in your own personal fitness\r\n
\r\n - Why it\'s so hard to get started
\r\n - Why it can be so easy to fall off
\r\n - Why it can be so hard to get back into it after falling off
\r\n
\r\n \r\n
\r\nA lot of this... well... maybe you already know. Maybe you already HAD the epiphany. But maybe not. Hope this is helpful!\r\n\r\n \r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - Subscribe On iTunes
\r\n - Subscribe On Android
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n\r\n ','Podcast Episode #26 - \"The Other Side\"','','publish','open','open','','podcast-episode-26-side','','','2017-02-26 07:42:14','2017-02-26 12:42:14','',0,'http://sothisisfitness.com/?p=962',0,'post','',0),(963,1,'2017-02-23 08:07:08','2017-02-23 13:07:08','','podcast episode 26 the other side','','inherit','open','closed','','wordswag_1487854483209','','','2017-02-26 07:42:06','2017-02-26 12:42:06','',962,'http://sothisisfitness.com/wp-content/uploads/2017/02/wordswag_1487854483209.jpg',0,'attachment','image/jpeg',0),(964,1,'2017-02-23 08:11:18','2017-02-23 13:11:18','There exists a massive gap in the fitness world.
\r\nThere\'s where you currently stand... and then there\'s \"the other side\". Maybe you\'re at the beginning looking toward the end... Across the incredible divide separating you from future you... You from \"I finished, the end\" you...\r\n\r\nMaybe you\'re there, in \"I achieved it\" land... And you\'re trying to remember what motivated you and got you there in the first place.\r\n\r\nMaybe you\'re that fit trainer and you can\'t understand how these people can\'t just stop being fat.\r\n\r\nWhatever the case... Understanding \"the other side\" can be a challenging... If not impossible task. So let\'s try to shed some light on it, eh?\r\nThis is not an easy chat to have.
\r\nWhich is precisely why I felt a podcast episode (longer form) was the best way to do it. I\'m REALLY going to encourage you to listen - \"hey, go listen!\". If you\'re not sure what a podcast is or how it works... check out my how-to here!\r\nIn a nutshell... this episode is about:
\r\n\r\n - Understanding \"the gap\" in the fitness industry\r\n
\r\n - Why some trainers, fitness professionals, and gyms in general \"don\'t get it\".
\r\n
\r\n \r\n - Understanding \"the gap\" in your own personal fitness\r\n
\r\n - Why it\'s so hard to get started
\r\n - Why it can be so easy to fall off
\r\n - Why it can be so hard to get back into it after falling off
\r\n
\r\n \r\n
\r\nA lot of this... well... maybe you already know. Maybe you already HAD the epiphany. But maybe not. Hope this is helpful!\r\n\r\n \r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - Subscribe On iTunes
\r\n - Subscribe On Android
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n\r\n ','Podcast Episode #26 - \"The Other Side\"','','inherit','closed','closed','','962-revision-v1','','','2017-02-23 08:11:18','2017-02-23 13:11:18','',962,'http://sothisisfitness.com/2017/02/962-revision-v1.html',0,'revision','',0),(965,1,'2017-03-16 09:00:32','2017-03-16 13:00:32','Sometimes in life we come to a crossroads.
\r\nWhen we get to this crossroads... we usually have to make a decision. Sometimes, it\'s a pretty big decision. Sometimes... it\'s a decision who\'s consequences can ultimately alter the course of the rest of your life.\r\n\r\nI recently stood at a crossroads like that. And to steal a line from a famous poem... I took the road less travelled.\r\nI am leaving the job that changed my life.
\r\nIn doing so, I\'m forging a new path in life... I\'m taking a risk, going after what I\'m most passionate about... and only time will tell how it\'ll all work out. I have loved this job. It truly did change my life. So why on earth would I leave it?\r\nFor the full story and discussion (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post.
\r\nI have loved my job for three long years. It was honestly an incredible opportunity that changed the course of my life in more ways than I think I can ever truly appreciate. I can say with absolute certainty that my life would not be the same if I hadn\'t been in this position. It\'s taught me a lot about myself, the world, and my place IN the world.\r\nAt the end of the day... this job showed me my purpose
\r\nI realize how that might sound... but it\'s true. This job really did show me what I feel is truly my calling in life - motivating people and helping them to make real, lasting change in their health & fitness. This job did something else though... it showed me, once and for all... what I DO NOT want to do.\r\nAnd that\'s why I\'m leaving the job that changed my life
\r\nNot because of something sinister. It\'s much more harmless than that. I discovered something I think I knew at the Ninety Nine Restaurant... I don\'t want to be in management or administration. One of the things that has frustrated me has been having the weight of running the whole club on my shoulders. Every little thing that has to be kept track of, every measurable, every controllable (and non-controllable). Staff management, cleanliness, sales and attrition, customer ratings, business to business marketing, problem resolution...\r\nI want to spend my time helping people. Not administrating.
\r\nI feel I\'m much more able to accomplish this by simplifying my role. I want to be a cog in the machine. I\'m stepping back from management and becoming a personal trainer. I\'m going to be an agent of change, boots-on-the-ground, in the trenches with the people that are trying to change their lives.\r\nSometimes it\'s important to take a chance and follow your heart.
\r\nI realize I\'m taking a risk and completely shaking up my whole life. EVERYTHING is changing. I\'m both terrified and excited for it all. There\'s much more to it than what\'s in this blog post... and I encourage you to listen to the podcast to get the full picture. I also encourage you to email me if you have questions or if you want to keep in touch.\r\nLive your passion, follow your dreams, and Live. Life. Limitless.
\r\nWhat\'s in this episode of the Podcast:
\r\n\r\n - Whoa - we moved!
\r\n - Adventures In Adulting
\r\n - Internet, and other 2017 problems
\r\n - Exploring new surroundings
\r\n - What\'s In The Box?
\r\n - Leaving the job that changed my life\r\n
\r\n - The quick \"what\'s happening?\"
\r\n - Why I\'m leaving
\r\n - What I\'m getting into, and why
\r\n - How this affects So THIS Is Fitness (and... y\'know...life)
\r\n - The lesson to be learned from all this
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n','Leaving The Job That Changed My Life (Podcast Ep. 29)','','publish','open','open','','leaving-the-job-that-changed-my-life','','','2017-03-16 11:39:04','2017-03-16 15:39:04','',0,'http://sothisisfitness.com/?p=965',0,'post','',0),(969,1,'2017-03-02 08:46:09','2017-03-02 13:46:09','I feel like I\'ve recommended this before...
\r\n...But sometimes you\'ve just gotta CELEBRATE a victory, right? Well that\'s... Largely... What today\'s about! Marathon #7 complete! And a new Personal best to boot! Plus...A day in the life! And, well, this episode is the beginning of some new stuff for the podcast!\r\n\r\nClick Here to listen on iTunes.\r\nClick Here to listen on Android.\r\n\r\nor read on for the extended show notes!\r\nThis is one of those fun episodes
\r\nThe kind where I get to just chat about fun experiences that maybe... just maybe... other people can relate to. And I got to have my lovely, SUPER supportive FitWife Megan on the show again! We got to just kinda hang out and chat for a bit, and it seems like she\'s going to be on the show with a bit more regularity moving forward.\r\n\r\nIt\'s kind of nice, really, that things are going in this direction. The podcast and blog kind of reached a point recently where it could\'ve really become just more work. Instead... we\'re doing our best to make it more \"us time\". Something we can do together. Dedicated time to just sit, chat, and be together. With any luck, those chats will benefit you all as much as or more than past episodes have!\r\nJoin us this episode for:
\r\n\r\n - The big Marathon #7 finish
\r\n - Hyannis Marathon, and how it went
\r\n - The importance of self-massage
\r\n - That final boost
\r\n - New stuff!
\r\n - Girl Scout Cookies
\r\n
\r\n \r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - Subscribe On iTunes
\r\n - Subscribe On Android
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nVisit Foolproof Brewing Company\'s website\r\n\r\nVisit the Hophead Events website\r\n\r\nVisit the True North Running Co. website','Podcast #27 - Girl Scout Cookies & Marathon Magic','','inherit','closed','closed','','967-revision-v1','','','2017-03-02 08:46:09','2017-03-02 13:46:09','',967,'http://sothisisfitness.com/2017/03/967-revision-v1.html',0,'revision','',0),(970,1,'2017-03-03 09:33:02','2017-03-03 14:33:02','I have seen the full spectrum of \"taste\".
\r\nI\'ve been that \"fat guy\" that eats everything indiscriminately. Overly greasy, fatty, salty, sauced and more. You reach a certain point where eating and drinking like that... you sort of deaden your taste buds. Then those terrible foods begin to... \"taste\" good. Now? I\'m that \"fit guy\" who makes better choices. I avoid those things I used to eat. My taste buds came back to life. I can taste spices, nuance, subtlety, and the chef/creator\'s intent. It\'s why I drink my coffee black, why I love seltzer water, and why I say Grin Hola is not JUST granola.\r\nI realize that might sound a bit... over the top...
\r\nBut have YOU tried Grin Hola? It\'s unlike any granola I\'ve ever picked off the shelf in the supermarket. And YOU might never get to eat it.\r\nGrin Hola is made with love.
\r\nHonestly, I don\'t even consider that to be hyperbole. Grin Hola is a tiny little hyper-local company - it\'s a guy in his kitchen. Jason Warren, the man behind the stove top, honest to goodness makes this stuff right in his home. He travels all over Cape Cod and Southeastern Massachusetts making connections with smaller, local places and getting his product on the shelves.\r\nThe rest of the state... and everyone... is missing out.
\r\nThis might just be the best breakfast food, munchable snack, or trail fuel you\'ve never eaten and WILL never eat. Due to certain constraints, right now it\'s not as widely available as some of us might like, and it\'s not readily available for online purchase (read on, though - I might be able to hook you up!). Nevertheless... this granola is so... GOOD... that I feel compelled to review it and tell the world about it. Even if 99% of you will never get to eat it (maybe - more on that later).\r\nIt starts with quality, natural ingredients.
\r\nGrin Hola is made from pretty simple, pretty wholesome ingredients. The ingredients for the Apple Pie flavor, for example (see image) - I don\'t see anything artificial or difficult to pronounce there. The Peanut Butter & Jelly flavor? It ACTUALLY has peanut butter and grape jelly in it! There\'s organic when it can be done, but sure, not EVERYTHING is organic. Honestly... not everything NEEDS to be. This isn\'t some elitist food blog - I\'m certainly not gonna dump on someone for not being 100% organic, 100% GMO free, etc. I\'m behind good, quality, healthy stuff. This fits the bill. Besides...\r\nThe flavor is incredible.
\r\nI can\'t go on any longer without talking about this. Most granola is dry, mostly flavorless, and not super impressive. Just a big bag of oats with maybe some nuts and fruit in there... then there\'s Grin Hola. This guy is some kind of kitchen wizard... I don\'t know HOW he does it... but there\'s an incredible depth of flavor in this stuff. It\'s hard to describe... but the way the flavors combine... there\'s levels that absolutely destroy everything else on the shelf. I can taste the vanilla and how it plays with the apple, the nutmeg... Honestly, I\'m no cullinary genius... but this guy is seriously some kind of magician.\r\n\r\nThe flavors are spot-on, too! The Apple Pie tastes like a delicious, crunchy slice of apple pie. The Cocoa Nutty is the most delicious blend of chocolate and subtle vanilla tones you\'ll try. And OH... the Peanut Butter & Jelly... actually tastes like a pb & j sandwich! PB & J is the one flavor I feel like is simply impossible for most companies to get right. Ever had a peanut butter & jelly protein bar? Nine times out of ten... terrible. Grin Hola nailed it.\r\nTexture and mouth-feel are a home-run, too
\r\nMost granola is super dry, and to say it\'s \"crunchy\" would be a gross understatement. In this regard... Grin Hola, once again, is unlike any other granola I\'ve had. There\'s a moistness to it that seems wholly uncharacteristic of granola in general... but it works in the most amazing way. It\'s just soft enough, but there\'s still some crunch to it. I think that moistness helps carry more flavor, if that makes sense.\r\nAnd it comes in such an unassuming package
\r\nGrin Hola... quite possibly the most delicious breakfast treat or trail snack available... comes in such a simple, plain, honest-to-goodness here-I-am package. Simple little stands-up pouch with a re-sealable top.\r\n\r\n \r\n\r\n ','Grin Hola - The BEST Granola you\'ll (probably) never eat.','','inherit','closed','closed','','27-revision-v1','','','2017-03-03 09:33:02','2017-03-03 14:33:02','',27,'http://sothisisfitness.com/2017/03/27-revision-v1.html',0,'revision','',0),(972,1,'2017-03-07 06:43:25','2017-03-07 11:43:25','I\'ve pretty much seen the full spectrum of \"taste\".
\r\nI\'ve been that \"fat guy\" that eats everything indiscriminately. Overly greasy, fatty, salty, sauced and more. You reach a certain point where eating and drinking like that... you sort of deaden your taste buds. Then those terrible foods begin to... \"taste\" good. Now? I\'m that \"fit guy\" who makes better choices. I avoid those things I used to eat. My taste buds came back to life. I can taste spices, nuance, subtlety, and the chef/creator\'s intent. It\'s why I drink my coffee black, why I love seltzer water, and why I say Grin Hola is not JUST granola.\r\nI realize that might sound a bit... over the top...
\r\nBut have YOU tried Grin Hola? It\'s unlike any granola I\'ve ever picked off the shelf in the supermarket. And YOU might never get to eat it.\r\nGrin Hola is made with love.
\r\nHonestly, I don\'t even consider that to be hyperbole. Grin Hola is a tiny little hyper-local company - it\'s a guy in his kitchen. Jason Warren, the man behind the stove top, honest to goodness makes this stuff right in his home. He travels all over Cape Cod and Southeastern Massachusetts making connections with smaller, local places and getting his product on the shelves.\r\nThe rest of the state... and everyone... is missing out.
\r\nThis might just be the best breakfast food, munchable snack, or trail fuel you\'ve never eaten and WILL never eat. Due to certain constraints, right now it\'s not as widely available as some of us might like, and it\'s not readily available for online purchase (read on, though - I might be able to hook you up!). Nevertheless... this granola is so... GOOD... that I feel compelled to review it and tell the world about it. Even if 99% of you will never get to eat it (maybe - more on that later).\r\nIt starts with quality, natural ingredients.
\r\nGrin Hola is made from pretty simple, pretty wholesome ingredients. The ingredients for the Apple Pie flavor, for example (see image) - I don\'t see anything artificial or difficult to pronounce there. The Peanut Butter & Jelly flavor? It ACTUALLY has peanut butter and grape jelly in it! There\'s organic when it can be done, but sure, not EVERYTHING is organic. Honestly... not everything NEEDS to be. This isn\'t some elitist food blog - I\'m certainly not gonna dump on someone for not being 100% organic, 100% GMO free, etc. I\'m behind good, quality, healthy stuff. This fits the bill. Besides...\r\nThe flavor is incredible.
\r\nI can\'t go on any longer without talking about this. Most granola is dry, mostly flavorless, and not super impressive. Just a big bag of oats with maybe some nuts and fruit in there... then there\'s Grin Hola. This guy is some kind of kitchen wizard... I don\'t know HOW he does it... but there\'s an incredible depth of flavor in this stuff. It\'s hard to describe... but the way the flavors combine... there\'s levels that absolutely destroy everything else on the shelf. I can taste the vanilla and how it plays with the apple, the nutmeg... Honestly, I\'m no cullinary genius... but this guy is seriously some kind of magician.\r\n\r\nThe flavors are spot-on, too! The Apple Pie tastes like a delicious, crunchy slice of apple pie. The Cocoa Nutty is the most delicious blend of chocolate and subtle vanilla tones you\'ll try. And OH... the Peanut Butter & Jelly... actually tastes like a pb & j sandwich! PB & J is the one flavor I feel like is simply impossible for most companies to get right. Ever had a peanut butter & jelly protein bar? Nine times out of ten... terrible. Grin Hola nailed it.\r\nTexture and mouth-feel are a home-run, too
\r\nMost granola is super dry, and to say it\'s \"crunchy\" would be a gross understatement. In this regard... Grin Hola, once again, is unlike any other granola I\'ve had. There\'s a moistness to it that seems wholly uncharacteristic of granola in general... but it works in the most amazing way. It\'s just soft enough, but there\'s still some crunch to it. I think that moistness helps carry more flavor, if that makes sense.\r\nAnd it comes in such an unassuming package
\r\nGrin Hola... quite possibly the most delicious breakfast treat or trail snack available... comes in such a simple, plain, honest-to-goodness here-I-am package. Just a simple little stand-up pouch with a re-sealable top. That\'s it! That simple. It just sits there on the shelf... giggling because you have no idea the awesome that sits before you.\r\nSo WHAT are you waiting for?
\r\nSeriously... this isn\'t a paid ad or anything - I just honest to goodness think Grin Hola is THAT GOOD that EVERYONE who likes granola even a LITTLE bit should be eating it. And if you DON\'T like granola? Well... it\'s a safe bet you haven\'t tried Grin Hola and it might just change your mind. Don\'t live in Southeastern Massachusetts? FEAR NOT! Email me, I\'ll connect you with the man in charge - Jason - and we\'ll see about doing some kind of special-order ship-you-some situation. Hit the contact page and let\'s do this thing!\r\n\r\n ','Grin Hola - The BEST Granola you\'ll (probably) never eat.','','inherit','closed','closed','','27-revision-v1','','','2017-03-07 06:43:25','2017-03-07 11:43:25','',27,'http://sothisisfitness.com/2017/03/27-revision-v1.html',0,'revision','',0),(973,1,'2017-03-07 08:23:46','2017-03-07 13:23:46','','grin hola review - jason warren','','inherit','open','closed','','wordswag_1487680944612','','','2017-03-07 08:24:44','2017-03-07 13:24:44','',27,'http://sothisisfitness.com/wp-content/uploads/2017/03/wordswag_1487680944612.jpg',0,'attachment','image/jpeg',0),(974,1,'2017-03-07 08:24:19','2017-03-07 13:24:19','','Grin Hola package apple pie','','inherit','open','closed','','photogrid_1487075913950','','','2017-03-07 08:25:49','2017-03-07 13:25:49','',27,'http://sothisisfitness.com/wp-content/uploads/2017/03/PhotoGrid_1487075913950.png',0,'attachment','image/png',0),(975,1,'2017-03-07 08:26:02','2017-03-07 13:26:02','I\'ve pretty much seen the full spectrum of \"taste\".
\r\nI\'ve been that \"fat guy\" that eats everything indiscriminately. Overly greasy, fatty, salty, sauced and more. You reach a certain point where eating and drinking like that... you sort of deaden your taste buds. Then those terrible foods begin to... \"taste\" good. Now? I\'m that \"fit guy\" who makes better choices. I avoid those things I used to eat. My taste buds came back to life. I can taste spices, nuance, subtlety, and the chef/creator\'s intent. It\'s why I drink my coffee black, why I love seltzer water, and why I say Grin Hola is not JUST granola.\r\nI realize that might sound a bit... over the top...
\r\nBut have YOU tried Grin Hola? It\'s unlike any granola I\'ve ever picked off the shelf in the supermarket. And YOU might never get to eat it.\r\nGrin Hola is made with love.
\r\nHonestly, I don\'t even consider that to be hyperbole. Grin Hola is a tiny little hyper-local company - it\'s a guy in his kitchen. Jason Warren, the man behind the stove top, honest to goodness makes this stuff right in his home. He travels all over Cape Cod and Southeastern Massachusetts making connections with smaller, local places and getting his product on the shelves.\r\nThe rest of the state... and everyone... is missing out.
\r\nThis might just be the best breakfast food, munchable snack, or trail fuel you\'ve never eaten and WILL never eat. Due to certain constraints, right now it\'s not as widely available as some of us might like, and it\'s not readily available for online purchase (read on, though - I might be able to hook you up!). Nevertheless... this granola is so... GOOD... that I feel compelled to review it and tell the world about it. Even if 99% of you will never get to eat it (maybe - more on that later).\r\nIt starts with quality, natural ingredients.
\r\nGrin Hola is made from pretty simple, pretty wholesome ingredients. The ingredients for the Apple Pie flavor, for example (see image) - I don\'t see anything artificial or difficult to pronounce there. The Peanut Butter & Jelly flavor? It ACTUALLY has peanut butter and grape jelly in it! There\'s organic when it can be done, but sure, not EVERYTHING is organic. Honestly... not everything NEEDS to be. This isn\'t some elitist food blog - I\'m certainly not gonna dump on someone for not being 100% organic, 100% GMO free, etc. I\'m behind good, quality, healthy stuff. This fits the bill. Besides...\r\nThe flavor is incredible.
\r\nI can\'t go on any longer without talking about this. Most granola is dry, mostly flavorless, and not super impressive. Just a big bag of oats with maybe some nuts and fruit in there... then there\'s Grin Hola. This guy is some kind of kitchen wizard... I don\'t know HOW he does it... but there\'s an incredible depth of flavor in this stuff. It\'s hard to describe... but the way the flavors combine... there\'s levels that absolutely destroy everything else on the shelf. I can taste the vanilla and how it plays with the apple, the nutmeg... Honestly, I\'m no cullinary genius... but this guy is seriously some kind of magician.\r\n\r\nThe flavors are spot-on, too! The Apple Pie tastes like a delicious, crunchy slice of apple pie. The Cocoa Nutty is the most delicious blend of chocolate and subtle vanilla tones you\'ll try. And OH... the Peanut Butter & Jelly... actually tastes like a pb & j sandwich! PB & J is the one flavor I feel like is simply impossible for most companies to get right. Ever had a peanut butter & jelly protein bar? Nine times out of ten... terrible. Grin Hola nailed it.\r\nTexture and mouth-feel are a home-run, too
\r\nMost granola is super dry, and to say it\'s \"crunchy\" would be a gross understatement. In this regard... Grin Hola, once again, is unlike any other granola I\'ve had. There\'s a moistness to it that seems wholly uncharacteristic of granola in general... but it works in the most amazing way. It\'s just soft enough, but there\'s still some crunch to it. I think that moistness helps carry more flavor, if that makes sense.\r\nAnd it comes in such an unassuming package
\r\nGrin Hola... quite possibly the most delicious breakfast treat or trail snack available... comes in such a simple, plain, honest-to-goodness here-I-am package. Just a simple little stand-up pouch with a re-sealable top. That\'s it! That simple. It just sits there on the shelf... giggling because you have no idea the awesome that sits before you.\r\nSo WHAT are you waiting for?
\r\nSeriously... this isn\'t a paid ad or anything - I just honest to goodness think Grin Hola is THAT GOOD that EVERYONE who likes granola even a LITTLE bit should be eating it. And if you DON\'T like granola? Well... it\'s a safe bet you haven\'t tried Grin Hola and it might just change your mind. Don\'t live in Southeastern Massachusetts? FEAR NOT! Email me, I\'ll connect you with the man in charge - Jason - and we\'ll see about doing some kind of special-order ship-you-some situation. Hit the contact page and let\'s do this thing!\r\n\r\n ','Grin Hola - The BEST Granola you\'ll (probably) never eat.','','inherit','closed','closed','','27-revision-v1','','','2017-03-07 08:26:02','2017-03-07 13:26:02','',27,'http://sothisisfitness.com/2017/03/27-revision-v1.html',0,'revision','',0),(976,1,'2017-03-07 08:29:36','2017-03-07 13:29:36','I\'ve pretty much seen the full spectrum of \"taste\".
\r\nI\'ve been that \"fat guy\" that eats everything indiscriminately. Overly greasy, fatty, salty, sauced and more. You reach a certain point where eating and drinking like that... you sort of deaden your taste buds. Then those terrible foods begin to... \"taste\" good. Now? I\'m that \"fit guy\" who makes better choices. I avoid those things I used to eat. My taste buds came back to life. I can taste spices, nuance, subtlety, and the chef/creator\'s intent. It\'s why I drink my coffee black, why I love seltzer water, and why I say Grin Hola is not JUST granola.\r\nI realize that might sound a bit... over the top...
\r\nBut have YOU tried Grin Hola? It\'s unlike any granola I\'ve ever picked off the shelf in the supermarket. TOTALLY found it by accident... might never have known about it otherwise. And... sadly... YOU might never get to eat it.\r\nGrin Hola is made with love.
\r\nHonestly, I don\'t even consider that to be hyperbole. Grin Hola is a tiny little hyper-local company - it\'s a guy in his kitchen. Jason Warren, the man behind the stove top, honest to goodness makes this stuff right in his home. He travels all over Cape Cod and Southeastern Massachusetts making connections with smaller, local places and getting his product on the shelves.\r\nThe rest of the state... and everyone... is missing out.
\r\nThis might just be the best breakfast food, munchable snack, or trail fuel you\'ve never eaten and WILL never eat. Due to certain constraints, right now it\'s not as widely available as some of us might like, and it\'s not readily available for online purchase (read on, though - I might be able to hook you up!). Nevertheless... this granola is so... GOOD... that I feel compelled to review it and tell the world about it. Even if 99% of you will never get to eat it (maybe - more on that later).\r\nIt starts with quality, natural ingredients.
\r\nGrin Hola is made from pretty simple, pretty wholesome ingredients. The ingredients for the Apple Pie flavor, for example (see image) - I don\'t see anything artificial or difficult to pronounce there. The Peanut Butter & Jelly flavor? It ACTUALLY has peanut butter and grape jelly in it! There\'s organic when it can be done, but sure, not EVERYTHING is organic. Honestly... not everything NEEDS to be. This isn\'t some elitist food blog - I\'m certainly not gonna dump on someone for not being 100% organic, 100% GMO free, etc. I\'m behind good, quality, healthy stuff. This fits the bill. Besides...\r\nThe flavor is incredible.
\r\nI can\'t go on any longer without talking about this. Most granola is dry, mostly flavorless, and not super impressive. Just a big bag of oats with maybe some nuts and fruit in there... then there\'s Grin Hola. This guy is some kind of kitchen wizard... I don\'t know HOW he does it... but there\'s an incredible depth of flavor in this stuff. It\'s hard to describe... but the way the flavors combine... there\'s levels that absolutely destroy everything else on the shelf. I can taste the vanilla and how it plays with the apple, the nutmeg... Honestly, I\'m no cullinary genius... but this guy is seriously some kind of magician.\r\n\r\nThe flavors are spot-on, too! The Apple Pie tastes like a delicious, crunchy slice of apple pie. The Cocoa Nutty is the most delicious blend of chocolate and subtle vanilla tones you\'ll try. And OH... the Peanut Butter & Jelly... actually tastes like a pb & j sandwich! PB & J is the one flavor I feel like is simply impossible for most companies to get right. Ever had a peanut butter & jelly protein bar? Nine times out of ten... terrible. Grin Hola nailed it.\r\nTexture and mouth-feel are a home-run, too
\r\nMost granola is super dry, and to say it\'s \"crunchy\" would be a gross understatement. In this regard... Grin Hola, once again, is unlike any other granola I\'ve had. There\'s a moistness to it that seems wholly uncharacteristic of granola in general... but it works in the most amazing way. It\'s just soft enough, but there\'s still some crunch to it. I think that moistness helps carry more flavor, if that makes sense.\r\nAnd it comes in such an unassuming package
\r\nGrin Hola... quite possibly the most delicious breakfast treat or trail snack available... comes in such a simple, plain, honest-to-goodness here-I-am package. Just a simple little stand-up pouch with a re-sealable top. That\'s it! That simple. It just sits there on the shelf... giggling because you have no idea the awesome that sits before you.\r\nSo WHAT are you waiting for?
\r\nSeriously... this isn\'t a paid ad or anything - I just honest to goodness think Grin Hola is THAT GOOD that EVERYONE who likes granola even a LITTLE bit should be eating it. And if you DON\'T like granola? Well... it\'s a safe bet you haven\'t tried Grin Hola and it might just change your mind. Don\'t live in Southeastern Massachusetts? FEAR NOT! Email me, I\'ll connect you with the man in charge - Jason - and we\'ll see about doing some kind of special-order ship-you-some situation. Hit the contact page and let\'s do this thing! (Darrell@SoTHISIsFitness.com)\r\n\r\n ','Grin Hola - The BEST Granola you\'ll (probably) never eat.','','inherit','closed','closed','','27-revision-v1','','','2017-03-07 08:29:36','2017-03-07 13:29:36','',27,'http://sothisisfitness.com/2017/03/27-revision-v1.html',0,'revision','',0),(977,1,'2017-03-07 08:46:49','2017-03-07 13:46:49','I\'ve pretty much seen the full spectrum of \"taste\".
\r\nI\'ve been that \"fat guy\" that eats everything indiscriminately. Overly greasy, fatty, salty, sauced and more. You reach a certain point where eating and drinking like that... you sort of deaden your taste buds. Then those terrible foods begin to... \"taste\" good. Now? I\'m that \"fit guy\" who makes better choices. I avoid those things I used to eat. My taste buds came back to life. I can taste spices, nuance, subtlety, and the chef/creator\'s intent. It\'s why I drink my coffee black, why I love seltzer water, and why I say Grin Hola is not JUST granola.\r\nI realize that might sound a bit... over the top...
\r\nBut have YOU tried Grin Hola? It\'s unlike any granola I\'ve ever picked off the shelf in the supermarket. TOTALLY found it by accident... might never have known about it otherwise. And... sadly... YOU might never get to eat it.\r\n\r\nIt starts with quality, natural ingredients.
\r\nGrin Hola is made from pretty simple, pretty wholesome ingredients. The ingredients for the Apple Pie flavor, for example (see image) - I don\'t see anything artificial or difficult to pronounce there. The Peanut Butter & Jelly flavor? It ACTUALLY has peanut butter and grape jelly in it! There\'s organic when it can be done, but sure, not EVERYTHING is organic. Honestly... not everything NEEDS to be. This isn\'t some elitist food blog - I\'m certainly not gonna dump on someone for not being 100% organic, 100% GMO free, etc. I\'m behind good, quality, healthy stuff. This fits the bill. Besides...\r\nThe flavor is incredible.
\r\nI can\'t go on any longer without talking about this. Most granola is dry, mostly flavorless, and not super impressive. Just a big bag of oats with maybe some nuts and fruit in there... then there\'s Grin Hola. This guy is some kind of kitchen wizard... I don\'t know HOW he does it... but there\'s an incredible depth of flavor in this stuff. It\'s hard to describe... but the way the flavors combine... there\'s levels that absolutely destroy everything else on the shelf. I can taste the vanilla and how it plays with the apple, the nutmeg... Honestly, I\'m no cullinary genius... but this guy is seriously some kind of magician.\r\n\r\nThe flavors are spot-on, too! The Apple Pie tastes like a delicious, crunchy slice of apple pie. The Cocoa Nutty is the most delicious blend of chocolate and subtle vanilla tones you\'ll try. And OH... the Peanut Butter & Jelly... actually tastes like a pb & j sandwich! PB & J is the one flavor I feel like is simply impossible for most companies to get right. Ever had a peanut butter & jelly protein bar? Nine times out of ten... terrible. Grin Hola nailed it.\r\nTexture and mouth-feel are a home-run, too
\r\nMost granola is super dry, and to say it\'s \"crunchy\" would be a gross understatement. In this regard... Grin Hola, once again, is unlike any other granola I\'ve had. There\'s a moistness to it that seems wholly uncharacteristic of granola in general... but it works in the most amazing way. It\'s just soft enough, but there\'s still some crunch to it. I think that moistness helps carry more flavor, if that makes sense.\r\nAnd it comes in such an unassuming package
\r\nGrin Hola... quite possibly the most delicious breakfast treat or trail snack available... comes in such a simple, plain, honest-to-goodness here-I-am package. Just a simple little stand-up pouch with a re-sealable top. That\'s it! That simple. It just sits there on the shelf... giggling because you have no idea the awesome that sits before you.\r\nYou can tell... it\'s made with love
\r\nHonestly, I don\'t even consider that to be hyperbole. There\'s no industrial kitchen, there\'s not even a humble unmarked no-storefront commercial kitchen. Grin Hola is a tiny little hyper-local company - it\'s a guy in his kitchen. \r\n\r\nYes, you read that right. The magic of this amazing granola SERIOUSLY happens in a home kitchen. No staff save for the man himself and his young helpers - yes... his kids. Jason Warren, founder, creator, and head chef of Grin Hola is the American Dream in action. He had an idea, he brought it to life, he pitched himself and he is SUCCEEDING HUGELY.\r\n\r\nHe personally travels all over Cape Cod and Southeastern Massachusetts. He\'s getting out there, spreading the word, sampling his product. He\'s boots-on-the-ground, finding opportunities. He sampled at the gym I manage, he\'s sampled at local markets, and he\'s sampled at local races (that\'s how I found him!). You can find him at places like Lambert\'s Fruit & Produce in Hyannis, or Marshfield Hills General Store... but right now... not in a major supermarket... and not outside my very local area.\r\nThe rest of the state... and everyone... is missing out.
\r\nThis might just be the best breakfast food, munchable snack, or trail fuel you\'ve never eaten and WILL never eat. Due to certain constraints, right now it\'s not as widely available as some of us might like, and it\'s not readily available for online purchase. Nevertheless... this granola is so... GOOD... that I feel compelled to review it and tell the world about it. Even if 99% of you will never get to eat it. Those of you who live here, though? RUN, do not walk... and get yourself some of this amazing granola!\r\nSo WHAT are you waiting for?
\r\nSeriously... this isn\'t a paid ad or anything - I just honest to goodness think Grin Hola is THAT GOOD that EVERYONE who likes granola even a LITTLE bit should be eating it. And if you DON\'T like granola? Well... it\'s a safe bet you haven\'t tried Grin Hola and it might just change your mind. Don\'t live in Southeastern Massachusetts? FEAR NOT! Email me, I\'ll connect you with the man in charge - Jason - and we\'ll see about doing some kind of special-order ship-you-some situation. Hit the contact page and let\'s do this thing! (Darrell@SoTHISIsFitness.com)\r\n\r\nSo there it is... a solid A+ rating for Grin Hola... the best damn granola I have ever or (probably) WILL ever eat.','Grin Hola - The BEST Granola you\'ll (probably) never eat.','','inherit','closed','closed','','27-revision-v1','','','2017-03-07 08:46:49','2017-03-07 13:46:49','',27,'http://sothisisfitness.com/2017/03/27-revision-v1.html',0,'revision','',0),(978,1,'2017-03-07 08:51:46','2017-03-07 13:51:46','I\'ve pretty much seen the full spectrum of \"taste\".
\r\nI\'ve been that \"fat guy\" that eats everything indiscriminately. Overly greasy, fatty, salty, sauced and more. You reach a certain point where eating and drinking like that... you sort of deaden your taste buds. Then those terrible foods begin to... \"taste\" good. Now? I\'m that \"fit guy\" who makes better choices. I avoid those things I used to eat. My taste buds came back to life. I can taste spices, nuance, subtlety, and the chef/creator\'s intent. It\'s why I drink my coffee black, why I love seltzer water, and why I say Grin Hola is not JUST granola.\r\nI realize that might sound a bit... over the top...
\r\nBut have YOU tried Grin Hola? It\'s unlike any granola I\'ve ever picked off the shelf in the supermarket. TOTALLY found it by accident... might never have known about it otherwise. And... sadly... YOU might never get to eat it.\r\n\r\nIt starts with quality, natural ingredients.
\r\nGrin Hola is made from pretty simple, pretty wholesome ingredients. The ingredients for the Apple Pie flavor, for example (see image) - I don\'t see anything artificial or difficult to pronounce there. The Peanut Butter & Jelly flavor? It ACTUALLY has peanut butter and grape jelly in it! There\'s organic when it can be done, but sure, not EVERYTHING is organic. Honestly... not everything NEEDS to be. This isn\'t some elitist food blog - I\'m certainly not gonna dump on someone for not being 100% organic, 100% GMO free, etc. I\'m behind good, quality, healthy stuff. This fits the bill. Besides...\r\nThe flavor is incredible.
\r\nI can\'t go on any longer without talking about this. Most granola is dry, mostly flavorless, and not super impressive. Just a big bag of oats with maybe some nuts and fruit in there... then there\'s Grin Hola. This guy is some kind of kitchen wizard... I don\'t know HOW he does it... but there\'s an incredible depth of flavor in this stuff. It\'s hard to describe... but the way the flavors combine... there\'s levels that absolutely destroy everything else on the shelf. I can taste the vanilla and how it plays with the apple, the nutmeg... Honestly, I\'m no cullinary genius... but this guy is seriously some kind of magician.\r\n\r\nThe flavor names/descriptions are spot-on, too! The Apple Pie tastes like a delicious, crunchy slice of apple pie. The Cocoa Nutty is the most delicious blend of chocolate and subtle vanilla tones you\'ll try. And OH... the Peanut Butter & Jelly... actually tastes like a pb & j sandwich! PB & J is the one flavor I feel like is simply impossible for most companies to get right. Ever had a peanut butter & jelly protein bar? Nine times out of ten... terrible. Grin Hola nailed it.\r\nTexture and mouth-feel are a home-run, too
\r\nMost granola is super dry, and to say it\'s \"crunchy\" would be a gross understatement. In this regard... Grin Hola, once again, is unlike any other granola I\'ve had. There\'s a moistness to it that seems wholly uncharacteristic of granola in general... but it works in the most amazing way. It\'s just soft enough, but there\'s still some crunch to it. I think that moistness helps carry more flavor, if that makes sense.\r\nAnd it comes in such an unassuming package
\r\nGrin Hola... quite possibly the most delicious breakfast treat or trail snack available... comes in such a simple, plain, honest-to-goodness here-I-am package. Just a simple little stand-up pouch with a re-sealable top. That\'s it! That simple. It just sits there on the shelf... giggling because you have no idea the awesome that sits before you.\r\nYou can tell... it\'s made with love
\r\nHonestly, I don\'t even consider that to be hyperbole. There\'s no industrial kitchen, there\'s not even a humble unmarked no-storefront commercial kitchen. Grin Hola is a tiny little hyper-local company - it\'s a guy in his kitchen. \r\n\r\nYes, you read that right. The magic of this amazing granola SERIOUSLY happens in a home kitchen. No staff save for the man himself and his young helpers - yes... his kids. Jason Warren, founder, creator, and head chef of Grin Hola is the American Dream in action. He had an idea, he brought it to life, he pitched himself and he is SUCCEEDING HUGELY.\r\nHe\'s earning that success with hard work
\r\nHe personally travels all over Cape Cod and Southeastern Massachusetts. He\'s getting out there, spreading the word, sampling his product. He\'s boots-on-the-ground, finding opportunities. He sampled at the gym I manage, he\'s sampled at local markets, and he\'s sampled at local races (that\'s how I found him!). You can find him at places like Lambert\'s Fruit & Produce in Hyannis, or Marshfield Hills General Store... but right now... not in a major supermarket... and not outside my very local area.\r\nThe rest of the state... and everyone... is missing out.
\r\nThis might just be the best breakfast food, munchable snack, or trail fuel you\'ve never eaten and WILL never eat. Due to certain constraints, right now it\'s not as widely available as some of us might like, and it\'s not readily available for online purchase. Nevertheless... this granola is so... GOOD... that I feel compelled to review it and tell the world about it. Even if 99% of you will never get to eat it. Those of you who live here, though? RUN, do not walk... and get yourself some of this amazing granola!\r\nSo WHAT are you waiting for?
\r\nSeriously... this isn\'t a paid ad or anything - I just honest to goodness think Grin Hola is THAT GOOD that EVERYONE who likes granola even a LITTLE bit should be eating it. And if you DON\'T like granola? Well... it\'s a safe bet you haven\'t tried Grin Hola and it might just change your mind. Don\'t live in Southeastern Massachusetts? FEAR NOT! Email me, I\'ll connect you with the man in charge - Jason - and we\'ll see about doing some kind of special-order ship-you-some situation. Hit the contact page and let\'s do this thing! (Darrell@SoTHISIsFitness.com)\r\n\r\nSo there it is... a solid A+ rating for Grin Hola... the best damn granola I have ever or (probably) WILL ever eat.','Grin Hola - The BEST Granola you\'ll (probably) never eat.','','inherit','closed','closed','','27-revision-v1','','','2017-03-07 08:51:46','2017-03-07 13:51:46','',27,'http://sothisisfitness.com/2017/03/27-revision-v1.html',0,'revision','',0),(979,1,'2017-03-07 08:54:34','2017-03-07 13:54:34','I\'ve pretty much seen the full spectrum of \"taste\".
\r\nI\'ve been that \"fat guy\" that eats everything indiscriminately. Overly greasy, fatty, salty, sauced and more. You reach a certain point where eating and drinking like that... you sort of deaden your taste buds. Then those terrible foods begin to... \"taste\" good. Now? I\'m that \"fit guy\" who makes better choices. I avoid those things I used to eat. My taste buds came back to life. I can taste spices, nuance, subtlety, and the chef/creator\'s intent. It\'s why I drink my coffee black, why I love seltzer water, and why I say Grin Hola is not JUST granola.\r\nI realize that might sound a bit... over the top...
\r\nBut have YOU tried Grin Hola? It\'s unlike any granola I\'ve ever picked off the shelf in the supermarket. TOTALLY found it by accident... might never have known about it otherwise. And... sadly... YOU might never get to eat it.\r\n\r\nIt starts with quality, natural ingredients.
\r\nGrin Hola is made from pretty simple, pretty wholesome ingredients. The ingredients for the Apple Pie flavor, for example (see image) - I don\'t see anything artificial or difficult to pronounce there. The Peanut Butter & Jelly flavor? It ACTUALLY has peanut butter and grape jelly in it! There\'s organic when it can be done, but sure, not EVERYTHING is organic. Honestly... not everything NEEDS to be. This isn\'t some elitist food blog - I\'m certainly not gonna dump on someone for not being 100% organic, 100% GMO free, etc. I\'m behind good, quality, healthy stuff. This fits the bill. Besides...\r\nThe flavor is incredible.
\r\nI can\'t go on any longer without talking about this. Most granola is dry, mostly flavorless, and not super impressive. Just a big bag of oats with maybe some nuts and fruit in there... then there\'s Grin Hola. This guy is some kind of kitchen wizard... I don\'t know HOW he does it... but there\'s an incredible depth of flavor in this stuff. It\'s hard to describe... but the way the flavors combine... there\'s levels that absolutely destroy everything else on the shelf. I can taste the vanilla and how it plays with the apple, the nutmeg... Honestly, I\'m no cullinary genius... but this guy is seriously some kind of magician.\r\n\r\nThe flavor names/descriptions are spot-on, too! The Apple Pie tastes like a delicious, crunchy slice of apple pie. The Cocoa Nutty is the most delicious blend of chocolate and subtle vanilla tones you\'ll try. And OH... the Peanut Butter & Jelly... actually tastes like a pb & j sandwich! PB & J is the one flavor I feel like is simply impossible for most companies to get right. Ever had a peanut butter & jelly protein bar? Nine times out of ten... terrible. Grin Hola nailed it.\r\nTexture and mouth-feel are a home-run, too
\r\nMost granola is super dry, and to say it\'s \"crunchy\" would be a gross understatement. In this regard... Grin Hola, once again, is unlike any other granola I\'ve had. There\'s a moistness to it that seems wholly uncharacteristic of granola in general... but it works in the most amazing way. It\'s just soft enough, but there\'s still some crunch to it. I think that moistness helps carry more flavor, if that makes sense.\r\nAnd it comes in such an unassuming package
\r\nGrin Hola... quite possibly the most delicious breakfast treat or trail snack available... comes in such a simple, plain, honest-to-goodness here-I-am package. Just a simple little stand-up pouch with a re-sealable top. That\'s it! That simple. It just sits there on the shelf... giggling because you have no idea the awesome that sits before you.\r\nYou can tell... Grin Hola is made with love
\r\nHonestly, I don\'t even consider that to be hyperbole. There\'s no industrial kitchen, there\'s not even a humble unmarked no-storefront commercial kitchen. Grin Hola is a tiny little hyper-local company - it\'s a guy in his kitchen. \r\n\r\nYes, you read that right. The magic of this amazing granola SERIOUSLY happens in a home kitchen. No staff save for the man himself and his young helpers - yes... his kids. Jason Warren, founder, creator, and head chef of Grin Hola is the American Dream in action. He had an idea, he brought it to life, he pitched himself and he is SUCCEEDING HUGELY.\r\nHe\'s earning that success with hard work
\r\nHe personally travels all over Cape Cod and Southeastern Massachusetts. He\'s getting out there, spreading the word, sampling his product. He\'s boots-on-the-ground, finding opportunities. He sampled at the gym I manage, he\'s sampled at local markets, and he\'s sampled at local races (that\'s how I found him!). You can find him at places like Lambert\'s Fruit & Produce in Hyannis, or Marshfield Hills General Store... but right now... not in a major supermarket... and not outside my very local area.\r\nThe rest of the state... and everyone... is missing out.
\r\nThis might just be the best breakfast food, munchable snack, or trail fuel you\'ve never eaten and WILL never eat. Due to certain constraints, right now it\'s not as widely available as some of us might like, and it\'s not readily available for online purchase. Nevertheless... this granola is so... GOOD... that I feel compelled to review it and tell the world about it. Even if 99% of you will never get to eat it (read on, though... maybe I can hook you up). Those of you who live here, though? RUN, do not walk... and get yourself some of this amazing granola!\r\nSo WHAT are you waiting for?
\r\nSeriously... this isn\'t a paid ad or anything - I just honest to goodness think Grin Hola is THAT GOOD that EVERYONE who likes granola even a LITTLE bit should be eating it. And if you DON\'T like granola? Well... it\'s a safe bet you haven\'t tried Grin Hola and it might just change your mind. Don\'t live in Southeastern Massachusetts? FEAR NOT! Email me, I\'ll connect you with the man in charge - Jason - and we\'ll see about doing some kind of special-order ship-you-some situation. Hit the contact page and let\'s do this thing! (Darrell@SoTHISIsFitness.com)\r\n\r\nSo there it is... a solid A+ rating for Grin Hola... the best damn granola I have ever or (probably) WILL ever eat.','Grin Hola - The BEST Granola you\'ll (probably) never eat.','','inherit','closed','closed','','27-revision-v1','','','2017-03-07 08:54:34','2017-03-07 13:54:34','',27,'http://sothisisfitness.com/2017/03/27-revision-v1.html',0,'revision','',0),(980,1,'2017-03-09 00:20:29','2017-03-09 05:20:29','Anyone who knows anything about running
\r\nknows, at least to some degree, that \"The Boston Marathon\" is a thing. Whether you realize how BIG of a thing it is... you still know of it... at least in some small way. But you get that it\'s a big deal. And you probably know that fundraising and charity teams are a thing. But do you REALLY know what The Boston Marathon really is? How the fundraising works? Why people care so much?\r\nI thought I knew. I was wrong.
\r\n\r\nWhat\'s the big deal with Boston?
\r\nThe city of Boston comes alive in late February and early March. All of a sudden... it seems runners are EVERYWHERE. Mass Ave in Cambridge, along the Charles, anywhere you go in the city, really, you\'ll find the neon-clad masses cruising up and down the sidewalks, dutifully logging the miles as they build to the Big Event on Patriot\'s Day.\r\nAnd then... it comes!
\r\nTens of thousands of people make the carb-fueled, pavement-pounding 26.2 mile pilgrimage from Hopkinton to the heart of the city of Boston. Passing through Ashland, Framingham, Natick & Wellesley. Seeing the miles tick by as they as they pass through Newton to Commonwealth Ave. Summiting Heartbreak Hill, onward to Fenway Park and the ever-distant Citgo sign. Back to Comm Ave... through the thickest of the thick, the hundreds and thousands of spectators... right on Hereford... left on Boylston... until finally... Copley Square and the Boston Public Library come into view... the freshly painted finish line... and the sweet release of the finish. The infamous track jacket and medal have been earned, with all their attendant prestige. You did it. You\'re a marathoner. You ran Boston!\r\nAnd even if you never run it again... you\'ll never forget it.
\r\nThe Boston Marathon holds a high level of regard among those in the running world, and rightly so. It\'s one of the more challenging, the oldest, and the most prestigious marathons you can hope to participate in. It is highly desired and notoriously difficult to get in to. You\'ve either got to run another marathon VERY fast to qualify, or you\'ve got to be accepted to a charity team and raise gobs of money. But how exactly does that even work?\r\n\r\nPeter Villa, of the \"How Was Your Run Today?\" podcast, joins us to talk about exactly that. Join us for a positively rousing discussion about:\r\n\r\n - when last we saw each other at Millinocket
\r\n - why someone would want to run Boston at all
\r\n - qualifying for Boston
\r\n - how to become a part of a charity team
\r\n - how fundraising on a charity team works
\r\n - and more
\r\n
\r\nLinks & Resources from this episode
\r\n\r\n - www.HowWasYourRunToday.com
\r\n - Peter\'s Boston Marathon fundraising page
\r\n - Spaulding Race for Rehab
\r\n - Official BAA Boston Marathon website
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n\r\n','Peter Villa, The Boston Marathon, & Fundraising (Podcast #28)','','publish','open','open','','peter-villa-the-boston-marathon-fundraising-podcast-28','','','2017-03-08 23:45:20','2017-03-09 04:45:20','',0,'http://sothisisfitness.com/?p=980',0,'post','',0),(981,1,'2017-03-08 22:11:38','2017-03-09 03:11:38','Anyone who knows anything about running
\r\nknows, at least to some degree, that \"The Boston Marathon\" is a thing. Whether you realize how BIG of a thing it is... you still know of it... at least in some small way. But you get that it\'s a big deal. And you probably know that fundraising and charity teams are a thing. But do you REALLY know what The Boston Marathon really is? How the fundraising works? Why people care so much?\r\nI thought I knew. I was wrong.
\r\n\r\nWhat\'s the big deal with Boston?
\r\nThe city of Boston comes alive in late February and early March. All of a sudden... it seems runners are EVERYWHERE. Mass Ave in Cambridge, along the Charles, anywhere you go in the city, really, you\'ll find the neon-clad masses cruising up and down the sidewalks, dutifully logging the miles as they build to the Big Event on Patriot\'s Day.\r\nAnd then... it comes!
\r\nTens of thousands of people make the carb-fueled, pavement-pounding 26.2 mile pilgrimage from Hopkinton to the heart of the city of Boston. Passing through Ashland, Framingham, Natick & Wellesley. Seeing the miles tick by as they as they pass through Newton to Commonwealth Ave. Summiting Heartbreak Hill, onward to Fenway Park and the ever-distant Citgo sign. Back to Comm Ave... through the thickest of the thick, the hundreds and thousands of spectators... right on Hereford... left on Boylston... until finally... Copley Square and the Boston Public Library come into view... the freshly painted finish line... and the sweet release of the finish. The infamous track jacket and medal have been earned, with all their attendant prestige. You did it. You\'re a marathoner. You ran Boston!\r\nAnd even if you never run it again... you\'ll never forget it.
\r\nThe Boston Marathon holds a high level of regard among those in the running world, and rightly so. It\'s one of the more challenging, the oldest, and the most prestigious marathons you can hope to participate in. It is highly desired and notoriously difficult to get in to. You\'ve either got to run another marathon VERY fast to qualify, or you\'ve got to be accepted to a charity team and raise gobs of money. But how exactly does that even work?\r\n\r\nPeter Villa, of the \"How Was Your Run Today?\" podcast, joins us to talk about exactly that. Join us for a positively rousing discussion about:\r\n\r\n - when last we saw each other at Millinocket
\r\n - why someone would want to run Boston at all
\r\n - qualifying for Boston
\r\n - how to become a part of a charity team
\r\n - how fundraising on a charity team works
\r\n - and more
\r\n
\r\n ','Peter Villa, The Boston Marathon, & Fundraising (Podcast #28)','','inherit','closed','closed','','980-revision-v1','','','2017-03-08 22:11:38','2017-03-09 03:11:38','',980,'http://sothisisfitness.com/2017/03/980-revision-v1.html',0,'revision','',0),(984,1,'2017-03-08 23:28:35','2017-03-09 04:28:35','','peter villa the boston marathon and fundraising podcast ep 28','','inherit','open','closed','','wordswag_1489032676001','','','2017-03-08 23:44:30','2017-03-09 04:44:30','',980,'http://sothisisfitness.com/wp-content/uploads/2017/03/wordswag_1489032676001.jpg',0,'attachment','image/jpeg',0),(985,1,'2017-03-08 23:45:20','2017-03-09 04:45:20','Anyone who knows anything about running
\r\nknows, at least to some degree, that \"The Boston Marathon\" is a thing. Whether you realize how BIG of a thing it is... you still know of it... at least in some small way. But you get that it\'s a big deal. And you probably know that fundraising and charity teams are a thing. But do you REALLY know what The Boston Marathon really is? How the fundraising works? Why people care so much?\r\nI thought I knew. I was wrong.
\r\n\r\nWhat\'s the big deal with Boston?
\r\nThe city of Boston comes alive in late February and early March. All of a sudden... it seems runners are EVERYWHERE. Mass Ave in Cambridge, along the Charles, anywhere you go in the city, really, you\'ll find the neon-clad masses cruising up and down the sidewalks, dutifully logging the miles as they build to the Big Event on Patriot\'s Day.\r\nAnd then... it comes!
\r\nTens of thousands of people make the carb-fueled, pavement-pounding 26.2 mile pilgrimage from Hopkinton to the heart of the city of Boston. Passing through Ashland, Framingham, Natick & Wellesley. Seeing the miles tick by as they as they pass through Newton to Commonwealth Ave. Summiting Heartbreak Hill, onward to Fenway Park and the ever-distant Citgo sign. Back to Comm Ave... through the thickest of the thick, the hundreds and thousands of spectators... right on Hereford... left on Boylston... until finally... Copley Square and the Boston Public Library come into view... the freshly painted finish line... and the sweet release of the finish. The infamous track jacket and medal have been earned, with all their attendant prestige. You did it. You\'re a marathoner. You ran Boston!\r\nAnd even if you never run it again... you\'ll never forget it.
\r\nThe Boston Marathon holds a high level of regard among those in the running world, and rightly so. It\'s one of the more challenging, the oldest, and the most prestigious marathons you can hope to participate in. It is highly desired and notoriously difficult to get in to. You\'ve either got to run another marathon VERY fast to qualify, or you\'ve got to be accepted to a charity team and raise gobs of money. But how exactly does that even work?\r\n\r\nPeter Villa, of the \"How Was Your Run Today?\" podcast, joins us to talk about exactly that. Join us for a positively rousing discussion about:\r\n\r\n - when last we saw each other at Millinocket
\r\n - why someone would want to run Boston at all
\r\n - qualifying for Boston
\r\n - how to become a part of a charity team
\r\n - how fundraising on a charity team works
\r\n - and more
\r\n
\r\nLinks & Resources from this episode
\r\n\r\n - www.HowWasYourRunToday.com
\r\n - Peter\'s Boston Marathon fundraising page
\r\n - Spaulding Race for Rehab
\r\n - Official BAA Boston Marathon website
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n\r\n','Peter Villa, The Boston Marathon, & Fundraising (Podcast #28)','','inherit','closed','closed','','980-revision-v1','','','2017-03-08 23:45:20','2017-03-09 04:45:20','',980,'http://sothisisfitness.com/2017/03/980-revision-v1.html',0,'revision','',0),(988,1,'2017-03-16 08:40:48','2017-03-16 12:40:48','','leaving the job that changed my life podcast','','inherit','open','closed','','wordswag_1489651079919','','','2017-03-16 08:44:17','2017-03-16 12:44:17','',965,'http://sothisisfitness.com/wp-content/uploads/2017/03/wordswag_1489651079919.jpg',0,'attachment','image/jpeg',0),(989,1,'2017-03-16 09:00:32','2017-03-16 13:00:32','Sometimes in life we come to a crossroads.
\r\nWhen we get to this crossroads... we usually have to make a decision. Sometimes, it\'s a pretty big decision. Sometimes... it\'s a decision who\'s consequences can ultimately alter the course of the rest of your life.\r\n\r\nI recently stood at a crossroads like that. And to steal a line from a famous poem... I took the road less travelled.\r\nI am leaving the job that changed my life.
\r\nIn doing so, I\'m forging a new path in life... I\'m taking a risk, going after what I\'m most passionate about... and only time will tell how it\'ll all work out. I have loved this job. It truly did change my life. So why on earth would I leave it?\r\nFor the full story and discussion (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post.
\r\nI have loved my job for three long years. It was honestly an incredible opportunity that changed the course of my life in more ways than I think I can ever truly appreciate. I can say with absolute certainty that my life would not be the same if I hadn\'t been in this position. It\'s taught me a lot about myself, the world, and my place IN the world.\r\nAt the end of the day... this job showed me my purpose
\r\nI realize how that might sound... but it\'s true. This job really did show me what I feel is truly my calling in life - motivating people and helping them to make real, lasting change in their health & fitness. This job did something else though... it showed me, once and for all... what I DO NOT want to do.\r\nAnd that\'s why I\'m leaving the job that changed my life
\r\nNot because of something sinister. It\'s much more harmless than that. I discovered something I think I knew at the Ninety Nine Restaurant... I don\'t want to be in management or administration. One of the things that has frustrated me has been having the weight of running the whole club on my shoulders. Every little thing that has to be kept track of, every measurable, every controllable (and non-controllable). Staff management, cleanliness, sales and attrition, customer ratings, business to business marketing, problem resolution...\r\nI want to spend my time helping people. Not administrating.
\r\nI feel I\'m much more able to accomplish this by simplifying my role. I want to be a cog in the machine. I\'m stepping back from management and becoming a personal trainer. I\'m going to be an agent of change, boots-on-the-ground, in the trenches with the people that are trying to change their lives.\r\nSometimes it\'s important to take a chance and follow your heart.
\r\nI realize I\'m taking a risk and completely shaking up my whole life. EVERYTHING is changing. I\'m both terrified and excited for it all. There\'s much more to it than what\'s in this blog post... and I encourage you to listen to the podcast to get the full picture. I also encourage you to email me if you have questions or if you want to keep in touch.\r\nLive your passion, follow your dreams, and Live. Life. Limitless.
\r\nWhat\'s in this episode of the Podcast:
\r\n\r\n - Whoa - we moved!
\r\n - Adventures In Adulting
\r\n - Internet, and other 2017 problems
\r\n - Exploring new surroundings
\r\n - What\'s In The Box?
\r\n - Leaving the job that changed my life\r\n
\r\n - The quick \"what\'s happening?\"
\r\n - Why I\'m leaving
\r\n - What I\'m getting into, and why
\r\n - How this affects So THIS Is Fitness (and... y\'know...life)
\r\n - The lesson to be learned from all this
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n','Leaving The Job That Changed My Life (Podcast Ep. 29)','','inherit','closed','closed','','965-revision-v1','','','2017-03-16 09:00:32','2017-03-16 13:00:32','',965,'http://sothisisfitness.com/2017/03/965-revision-v1.html',0,'revision','',0),(990,1,'2017-03-16 11:37:49','2017-03-16 15:37:49','Sometimes in life we come to a crossroads.
\nWhen we get to this crossroads... we usually have to make a decision. Sometimes, it\'s a pretty big decision. Sometimes... it\'s a decision who\'s consequences can ultimately alter the course of the rest of your life.\n\nI recently stood at a crossroads like that. And to steal a line from a famous poem... I took the road less travelled.\nI am leaving the job that changed my life.
\nIn doing so, I\'m forging a new path in life... I\'m taking a risk, going after what I\'m most passionate about... and only time will tell how it\'ll all work out. I have loved this job. It truly did change my life. So why on earth would I leave it?\nFor the full story and discussion (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post.
\nI have loved my job for three long years. It was honestly an incredible opportunity that changed the course of my life in more ways than I think I can ever truly appreciate. I can say with absolute certainty that my life would not be the same if I hadn\'t been in this position. It\'s taught me a lot about myself, the world, and my place IN the world.\nAt the end of the day... this job showed me my purpose
\nI realize how that might sound... but it\'s true. This job really did show me what I feel is truly my calling in life - motivating people and helping them to make real, lasting change in their health & fitness. This job did something else though... it showed me, once and for all... what I DO NOT want to do.\nAnd that\'s why I\'m leaving the job that changed my life
\nNot because of something sinister. It\'s much more harmless than that. I discovered something I think I knew at the Ninety Nine Restaurant... I don\'t want to be in management or administration. One of the things that has frustrated me has been having the weight of running the whole club on my shoulders. Every little thing that has to be kept track of, every measurable, every controllable (and non-controllable). Staff management, cleanliness, sales and attrition, customer ratings, business to business marketing, problem resolution...\nI want to spend my time helping people. Not administrating.
\nI feel I\'m much more able to accomplish this by simplifying my role. I want to be a cog in the machine. I\'m stepping back from management and becoming a personal trainer. I\'m going to be an agent of change, boots-on-the-ground, in the trenches with the people that are trying to change their lives.\nSometimes it\'s important to take a chance and follow your heart.
\nI realize I\'m taking a risk and completely shaking up my whole life. EVERYTHING is changing. I\'m both terrified and excited for it all. There\'s much more to it than what\'s in this blog post... and I encourage you to listen to the podcast to get the full picture. I also encourage you to email me if you have questions or if you want to keep in touch.\nLive your passion, follow your dreams, and Live. Life. Limitless.
\nWhat\'s in this episode of the Podcast:
\n\n - Whoa - we moved!
\n - Adventures In Adulting
\n - Internet, and other 2017 problems
\n - Exploring new surroundings
\n - What\'s In The Box?
\n - Leaving the job that changed my life\n
\n - The quick \"what\'s happening?\"
\n - Why I\'m leaving
\n - What I\'m getting into, and why
\n - How this affects So THIS Is Fitness (and... y\'know...life)
\n - The lesson to be learned from all this
\n
\n \n
\nConnect with So THIS Is Fitness
\n\n - Facebook
\n - Instagram
\n - The Fitwife\'s Instagram!
\n - Twitter
\n - Email - Darrell@sothisisfitness.com
\n
\nListen to the So THIS Is Fitness Podcast
\nTo listen, you can either use the player below OR browse the following links:\n\nSupport the show by supporting our sponsors!
\nGet 10% off Addaday products with code SoTHISIsFitness10\n\nFoolproof Brewing Company\'s website\n\nHophead Events website\n\nTrue North Running Co. website\n','Leaving The Job That Changed My Life (Podcast Ep. 29)','','inherit','closed','closed','','965-autosave-v1','','','2017-03-16 11:37:49','2017-03-16 15:37:49','',965,'http://sothisisfitness.com/2017/03/965-autosave-v1.html',0,'revision','',0),(991,1,'2017-03-16 11:39:04','2017-03-16 15:39:04','Sometimes in life we come to a crossroads.
\r\nWhen we get to this crossroads... we usually have to make a decision. Sometimes, it\'s a pretty big decision. Sometimes... it\'s a decision who\'s consequences can ultimately alter the course of the rest of your life.\r\n\r\nI recently stood at a crossroads like that. And to steal a line from a famous poem... I took the road less travelled.\r\nI am leaving the job that changed my life.
\r\nIn doing so, I\'m forging a new path in life... I\'m taking a risk, going after what I\'m most passionate about... and only time will tell how it\'ll all work out. I have loved this job. It truly did change my life. So why on earth would I leave it?\r\nFor the full story and discussion (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post.
\r\nI have loved my job for three long years. It was honestly an incredible opportunity that changed the course of my life in more ways than I think I can ever truly appreciate. I can say with absolute certainty that my life would not be the same if I hadn\'t been in this position. It\'s taught me a lot about myself, the world, and my place IN the world.\r\nAt the end of the day... this job showed me my purpose
\r\nI realize how that might sound... but it\'s true. This job really did show me what I feel is truly my calling in life - motivating people and helping them to make real, lasting change in their health & fitness. This job did something else though... it showed me, once and for all... what I DO NOT want to do.\r\nAnd that\'s why I\'m leaving the job that changed my life
\r\nNot because of something sinister. It\'s much more harmless than that. I discovered something I think I knew at the Ninety Nine Restaurant... I don\'t want to be in management or administration. One of the things that has frustrated me has been having the weight of running the whole club on my shoulders. Every little thing that has to be kept track of, every measurable, every controllable (and non-controllable). Staff management, cleanliness, sales and attrition, customer ratings, business to business marketing, problem resolution...\r\nI want to spend my time helping people. Not administrating.
\r\nI feel I\'m much more able to accomplish this by simplifying my role. I want to be a cog in the machine. I\'m stepping back from management and becoming a personal trainer. I\'m going to be an agent of change, boots-on-the-ground, in the trenches with the people that are trying to change their lives.\r\nSometimes it\'s important to take a chance and follow your heart.
\r\nI realize I\'m taking a risk and completely shaking up my whole life. EVERYTHING is changing. I\'m both terrified and excited for it all. There\'s much more to it than what\'s in this blog post... and I encourage you to listen to the podcast to get the full picture. I also encourage you to email me if you have questions or if you want to keep in touch.\r\nLive your passion, follow your dreams, and Live. Life. Limitless.
\r\nWhat\'s in this episode of the Podcast:
\r\n\r\n - Whoa - we moved!
\r\n - Adventures In Adulting
\r\n - Internet, and other 2017 problems
\r\n - Exploring new surroundings
\r\n - What\'s In The Box?
\r\n - Leaving the job that changed my life\r\n
\r\n - The quick \"what\'s happening?\"
\r\n - Why I\'m leaving
\r\n - What I\'m getting into, and why
\r\n - How this affects So THIS Is Fitness (and... y\'know...life)
\r\n - The lesson to be learned from all this
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n','Leaving The Job That Changed My Life (Podcast Ep. 29)','','inherit','closed','closed','','965-revision-v1','','','2017-03-16 11:39:04','2017-03-16 15:39:04','',965,'http://sothisisfitness.com/2017/03/965-revision-v1.html',0,'revision','',0),(992,1,'2017-03-27 16:26:37','2017-03-27 20:26:37','(Disclosure: This post contains affiliate links - if you click through and purchase I may be compensated. I also received the shoes mentioned in order to review them. As always, all opinions are my own.)\r\nI know next to nothing about running shoes.
\r\nI\'m a pretty simple guy. Up until this review process came along, and the Reebok Harmony Road dropped into my lap... the extent of my shoe knowledge was \"yeah it feels good\", \"ooh, pretty\", and \"yeah... feels like these need to retire\". I had reviewed foods, supplements, and other types of \"gear\"... but not a shoe. And now, here I was... with the opportunity to do just that. \"Here\'s some shoes - go nuts!\" - Who was I kidding? I\'m WHOLLY unqualified for this.\r\nSo, naturally, I gave myself a crash course
\r\nNow that I\'ve done that? Instant shoe-genius, obviously. Ok, not so much... BUT - I DO know a few things. I know why certain shoes work for me and others don\'t... I know why I like what I like... and I get why the Reebok Harmony Road is a solid shoe. So... take a chance... venture forth with me... into my first ever running shoe review. \r\nI really should know what I\'m talking about.
\r\nHonestly, as an ultramarathoner... it really is in my best interest to know about the technical stuff about running shoes. So, self-educating I went... just like I did for the first year of my fitness journey. Just like when I got into marathons and ultramarathons. Doing it the hard way... because why should anything be easy.\r\nSo what did I learn?
\r\nOh all SORTS the heelof stuff - the sort of stuff that\'s going to seem super basic to my running friends who are giggling at me for being so late to the knowledge-party. SO... there\'s going to be a separate post which, God help me, is going up flipping soon. THAT post will explain all the stuff I just self-taught (because that\'s half the point of So THIS Is Fitness, right?). For now? Let\'s stick to the meat and potatoes - the Reebok Harmony Road. I want to talk experience... and the tech behind it.\r\n![\"reebok](\"http://sothisisfitness.com/wp-content/uploads/2017/03/IMG_20170323_093127-300x225.jpg\")
The fit and feel were solid (with one caveat)
\r\nThose of you who know me personally (or have heard me complain)... know that I have fat feet (literally, wide or extra wide sizing). Part of me thinks this is a product of my having been grossly overweight most of my life and gravity just kinda squishing and spreading out my feet like too-soupy pancake batter. Why is this relevant? Why am I taking the time to preface my review with this?\r\n\r\nThis \"wide sizing\" crap is a miserable existence for a runner.\r\n\r\nEvery time I have the opportunity to try a shoe, promote a shoe, or just need to BUY new shoes... my selection is limited not only by the type of shoe I need (stability vs neutral)... but the fact that I usually need a 4E width. Sometimes I can get away with a 2E... but across the board... the thought of wearing a standard-width shoe (D) is laughable. This is more of a pain than you might think - it seems the best, most high-tech, most visually appealing shoes... never come in a damn 2E or 4E width.\r\nI REALLY like the fit of this shoe.
\r\nThe Harmony Road just feels really good! The toe-box has adequate room so I can kinda scrunch up my toes to stretch out, flex, and make sure I can still feel them on long cold runs. The heel cup feels pretty perfect, and I\'m really liking the low-cut style around the ankle... no rubbing, no chafing, and no constriction when I want to shake it out, stretch and move a bit.\r\nSo why mention that \"fat foot\" nonsense?
\r\nThis is the one part of the shoe that is positively KILLING me... The midfoot is a bit tight. And by \"a bit\"... I mean I\'m spilling over the sole of the shoe by about 1/4\" to 1/2\". OMG I can\'t stand it... I LOVE this shoe... and THAT has to be my issue. *sigh*. Nevertheless, I tried it for some brief runs anyway.\r\nRun-testing the Reebok Harmony Road
\r\nDid I mention the test runs were short? Well.. short for me, meaning 3 or 4 miles. I\'m pretty disappointed in this, I have to say... and it\'s my own fault. I\'ve got Providence Marathon coming up May 7th and for the last 2 or 3 weeks... I haven\'t been able to get a run in the double-digits to save my life. The short runs I got in THIS shoe, however, were awesome.\r\nRides like a Caddy
\r\n![\"reebok](\"http://sothisisfitness.com/wp-content/uploads/2017/03/IMG_20170323_093019-225x300.jpg\")
OK, that\'s an exaggeration... but the point remains... One of the reasons I love shopping at local running stores is they generally let you jog around a bit to try out the shoe. The ride, the weight of the shoe, the shock absorption... these are the things I usually notice right away. Well, I already said it\'s super light... but the ride is so smooth. Reebok has put in different \"zones\" in the midsole, with this funky, noodle-looking foam by the heel... all that air and room in there? It allows the foam to compress, to shock absorb you. Welcome to your smooth ride, folks!\r\n\r\nNot only that... but they feel incredibly light for an all-around trainer. One of the nifty pieces of tech in the Harmony Road is the lightweight, synthetic mesh upper. It\'s so light and airy it\'s almost like I\'m not wearing anything. With how breathable this is, I have a feeling it\'s going to make a GREAT summer road running shoe. The upper is also seamless which, supposedly, alleviates irritation concerns.\r\nThis feels like a good long-distance trainer.
\r\nGiven the light feel, the shock absorption, and the freedom of movement... I could totally see this as a potential \"long slow run\" shoe for my big weekend runs. Honestly, I\'d probably wear it on shorter, faster runs too... but that\'s jsut me. That said, I know there are lighter shoes out there, so this may not be everyone\'s choice for short speedy runs, or sprint workouts. Long ones? Sure. I\'d recommend it for those.\r\nThis is Reebok\'s big comeback, apparently
\r\n![\"harmony](\"http://sothisisfitness.com/wp-content/uploads/2017/03/Harmony_Road_800x434_1-300x163.jpg\")
I did mention I\'m not a big running shoe geek, right? It would seem that Reebok hasn\'t been playing in the \"running shoe sandbox\" much lately, and this was their foray back into the spotlight. I\'d say they did a good job... and apparently, so would Runner\'s World - who gave the Reebok Harmony Road recognition as it\'s best running shoe debut of 2017. As far as I\'m concerned... they did a good job with it. Honestly, I WISH it came in 4E, or even 2E... but alas, my curse... the fat foot keeps me from experiencing the best shoes out there in their most perfect-for-my-foot form. I\'m going to keep wearing them though... at least for now... and see where this goes. WHO KNOWS... maybe I can rock these things with no adverse effects. Time will tell. Until then... perhaps you should get out there and get YOURself a pair. Get your own pair! Click this link to buy your own pair online now! - They\'re retailing for $120 right now. Get after it, get out there for a run, and let me know how you like them!','Reebok Harmony Road Review','','publish','open','open','','reebok-harmony-road-review','','','2017-03-30 08:25:08','2017-03-30 12:25:08','',0,'http://sothisisfitness.com/?p=992',0,'post','',0),(993,1,'2017-03-20 23:31:58','2017-03-21 03:31:58','I know next to nothing about running shoes.
\r\nI\'m a pretty simple guy. Up until this review process came along, and the Reebok Harmony Road dropped into my lap... the extent of my shoe knowledge was \"yeah it feels good\", \"ooh, pretty\", and \"yeah... feels like these need to retire\". I had reviewed foods, supplements, and other types of \"gear\"... but not a shoe. And now, here I was... with the opportunity to do just that. \"Here\'s some shoes - go nuts!\" - Who was I kidding? I\'m WHOLLY unqualified for this.\r\nSo, naturally, I took a crash course in \"running shoes\".
\r\nNow that I\'ve done that? Instant shoe-genius, obviously. Ok, not so much... BUT - I DO know a few things. I know why certain shoes work for me and others don\'t... I know why I like what I like... and I get why the Reebok Harmony Road is a solid shoe. So... take a chance... venture forth with me... into my first ever running shoe review. \r\nI really should know what I\'m talking about.
\r\nHonestly, as an ultramarathoner... it really is in my best interest to know about this running shoes. So, self-educating I went... just like I did for the first year of my fitness journey. Just like when I got into marathons and ultramarathons. Doing it the hard way... because why should anything be easy.\r\nSo what did I learn?
\r\nOh all SORTS of stuff - the sort of stuff that\'s going to seem super basic to my running friends who are giggling at me for being so late to the knowledge-party. SO... there\'s going to be a separate post which, God help me, is going up flipping soon. THAT post will explain all the stuff I just self-taught (because that\'s half the point of So THIS Is Fitness, right?). For now? Let\'s stick to the meat and potatoes - the Reebok Harmony Road. I want to talk experience... and the tech behind it.\r\nThe fit and feel were solid (with one caveat)
\r\nThose of you who know me personally (or have heard me complain)... know that I have fat feet (literally, wide or extra wide sizing). Part of me thinks this is a product of my having been grossly overweight most of my life and gravity just kinda squishing and spreading out my feet like too-soupy pancake batter. Why is this relevant? Why am I taking the time to preface my review with this?\r\n\r\nThis \"wide sizing\" crap is a miserable existence for a runner.\r\n\r\nEvery time I have the opportunity to try a shoe, promote a shoe, or just need to BUY new shoes... my selection is limited not only by the type of shoe I need (stability vs neutral)... but the fact that I usually need a 4E width. Sometimes I can get away with a 2E... but across the board... the thought of wearing a standard-width shoe (D) is laughable. This is more of a pain than you might think - it seems the best, most high-tech, most visually appealing shoes... never come in a damn 2E or 4E width.','Reebok Harmony Road Review','','inherit','closed','closed','','992-revision-v1','','','2017-03-20 23:31:58','2017-03-21 03:31:58','',992,'http://sothisisfitness.com/2017/03/992-revision-v1.html',0,'revision','',0),(994,1,'2017-03-21 00:04:21','2017-03-21 04:04:21','I know next to nothing about running shoes.
\r\nI\'m a pretty simple guy. Up until this review process came along, and the Reebok Harmony Road dropped into my lap... the extent of my shoe knowledge was \"yeah it feels good\", \"ooh, pretty\", and \"yeah... feels like these need to retire\". I had reviewed foods, supplements, and other types of \"gear\"... but not a shoe. And now, here I was... with the opportunity to do just that. \"Here\'s some shoes - go nuts!\" - Who was I kidding? I\'m WHOLLY unqualified for this.\r\nSo, naturally, I gave myself a crash course
\r\nNow that I\'ve done that? Instant shoe-genius, obviously. Ok, not so much... BUT - I DO know a few things. I know why certain shoes work for me and others don\'t... I know why I like what I like... and I get why the Reebok Harmony Road is a solid shoe. So... take a chance... venture forth with me... into my first ever running shoe review. \r\nI really should know what I\'m talking about.
\r\nHonestly, as an ultramarathoner... it really is in my best interest to know about the technical stuff about running shoes. So, self-educating I went... just like I did for the first year of my fitness journey. Just like when I got into marathons and ultramarathons. Doing it the hard way... because why should anything be easy.\r\nSo what did I learn?
\r\nOh all SORTS the heelof stuff - the sort of stuff that\'s going to seem super basic to my running friends who are giggling at me for being so late to the knowledge-party. SO... there\'s going to be a separate post which, God help me, is going up flipping soon. THAT post will explain all the stuff I just self-taught (because that\'s half the point of So THIS Is Fitness, right?). For now? Let\'s stick to the meat and potatoes - the Reebok Harmony Road. I want to talk experience... and the tech behind it.\r\nThe fit and feel were solid (with one caveat)
\r\nThose of you who know me personally (or have heard me complain)... know that I have fat feet (literally, wide or extra wide sizing). Part of me thinks this is a product of my having been grossly overweight most of my life and gravity just kinda squishing and spreading out my feet like too-soupy pancake batter. Why is this relevant? Why am I taking the time to preface my review with this?\r\n\r\nThis \"wide sizing\" crap is a miserable existence for a runner.\r\n\r\nEvery time I have the opportunity to try a shoe, promote a shoe, or just need to BUY new shoes... my selection is limited not only by the type of shoe I need (stability vs neutral)... but the fact that I usually need a 4E width. Sometimes I can get away with a 2E... but across the board... the thought of wearing a standard-width shoe (D) is laughable. This is more of a pain than you might think - it seems the best, most high-tech, most visually appealing shoes... never come in a damn 2E or 4E width.\r\nI REALLY like the fit of this shoe.
\r\nThe Harmony Road just feels really good! The toe-box has adequate room so I can kinda scrunch up my toes to stretch out, flex, and make sure I can still feel them on long cold runs. The heel cup feels pretty perfect, and I\'m really liking the low-cut style around the ankle... no rubbing, no chafing, and no constriction when I want to shake it out, stretch and move a bit.\r\nSo why mention that \"fat foot\" nonsense?
\r\nThis is the one part of the shoe that is positively KILLING me... The midfoot is a bit tight. And by \"a bit\"... I mean I\'m spilling over the sole of the shoe by about 1/4\" to 1/2\". OMG I can\'t stand it... I LOVE this shoe... and THAT has to be my issue. *sigh*. Nevertheless, I tried it for some brief runs anyway.\r\nRun-testing the Reebok Harmony Road
\r\nDid I mention the test runs were short? Well.. short for me, meaning 3 or 4 miles. I\'m pretty disappointed in this, I have to say... and it\'s my own fault. I\'ve got Providence Marathon coming up May 7th and for the last 2 or 3 weeks... I haven\'t been able to get a run in the double-digits to save my life. The short runs I got in THIS shoe, however, were awesome.\r\n\r\nRides like a Caddy
\r\nOK, that\'s an exaggeration... but the point remains... One of the reasons I love shopping at local running stores is they generally let you jog around a bit to try out the shoe. The ride, the weight of the shoe, the shock absorption... these are the things I usually notice right away. Well, I already said it\'s super light... but the ride is so smooth. Reebok has put in different \"zones\" in the midsole, with this funky, noodle-looking foam by the heel... all that air and room in there? It allows the foam to compress, to shock absorb you. Welcome to your smooth ride, folks!\r\n\r\nNot only that... but they feel incredibly light for an all-around trainer. One of the nifty pieces of tech in the Harmony Road is the lightweight, synthetic mesh upper. It\'s so light and airy it\'s almost like I\'m not wearing anything. With how breathable this is, I have a feeling it\'s going to make a GREAT summer road running shoe. The upper is also seamless which, supposedly, alleviates irritation concerns.\r\nThis feels like a good long-distance trainer.
\r\nGiven the light feel, the shock absorption, and the freedom of movement... I could totally see this as a potential \"long slow run\" shoe for my big weekend runs. Honestly, I\'d probably wear it on shorter, faster runs too... but that\'s jsut me. That said, I know there are lighter shoes out there, so this may not be everyone\'s choice for short speedy runs, or sprint workouts. Long ones? Sure. I\'d recommend it for those.\r\nThis is Reebok\'s big comeback, apparently
\r\nI did mention I\'m not a big running shoe geek, right? It would seem that Reebok hasn\'t been playing in the \"running shoe sandbox\" much lately, and this was their foray back into the spotlight. I\'d say they did a good job... and apparently, so would Runner\'s World - who gave the Reebok Harmony Road recognition as it\'s best running shoe debut of 2017. As far as I\'m concerned... they did a good job with it. Honestly, I WISH it came in 4E, or even 2E... but alas, my curse... the fat foot keeps me from experiencing the best shoes out there in their most perfect-for-my-foot form. I\'m going to keep wearing them though... at least for now... and see where this goes. WHO KNOWS... maybe I can rock these things with no adverse effects. Time will tell. Until then... perhaps you should get out there and get YOURself a pair. You can find them online via this link - They\'re retailing for $120 right now. Get after it, get out there for a run, and let me know how you like them!','Reebok Harmony Road Review','','inherit','closed','closed','','992-revision-v1','','','2017-03-21 00:04:21','2017-03-21 04:04:21','',992,'http://sothisisfitness.com/2017/03/992-revision-v1.html',0,'revision','',0),(995,1,'2017-03-21 00:05:55','2017-03-21 04:05:55','I know next to nothing about running shoes.
\r\nI\'m a pretty simple guy. Up until this review process came along, and the Reebok Harmony Road dropped into my lap... the extent of my shoe knowledge was \"yeah it feels good\", \"ooh, pretty\", and \"yeah... feels like these need to retire\". I had reviewed foods, supplements, and other types of \"gear\"... but not a shoe. And now, here I was... with the opportunity to do just that. \"Here\'s some shoes - go nuts!\" - Who was I kidding? I\'m WHOLLY unqualified for this.\r\nSo, naturally, I gave myself a crash course
\r\nNow that I\'ve done that? Instant shoe-genius, obviously. Ok, not so much... BUT - I DO know a few things. I know why certain shoes work for me and others don\'t... I know why I like what I like... and I get why the Reebok Harmony Road is a solid shoe. So... take a chance... venture forth with me... into my first ever running shoe review. \r\nI really should know what I\'m talking about.
\r\nHonestly, as an ultramarathoner... it really is in my best interest to know about the technical stuff about running shoes. So, self-educating I went... just like I did for the first year of my fitness journey. Just like when I got into marathons and ultramarathons. Doing it the hard way... because why should anything be easy.\r\nSo what did I learn?
\r\nOh all SORTS the heelof stuff - the sort of stuff that\'s going to seem super basic to my running friends who are giggling at me for being so late to the knowledge-party. SO... there\'s going to be a separate post which, God help me, is going up flipping soon. THAT post will explain all the stuff I just self-taught (because that\'s half the point of So THIS Is Fitness, right?). For now? Let\'s stick to the meat and potatoes - the Reebok Harmony Road. I want to talk experience... and the tech behind it.\r\nThe fit and feel were solid (with one caveat)
\r\nThose of you who know me personally (or have heard me complain)... know that I have fat feet (literally, wide or extra wide sizing). Part of me thinks this is a product of my having been grossly overweight most of my life and gravity just kinda squishing and spreading out my feet like too-soupy pancake batter. Why is this relevant? Why am I taking the time to preface my review with this?\r\n\r\nThis \"wide sizing\" crap is a miserable existence for a runner.\r\n\r\nEvery time I have the opportunity to try a shoe, promote a shoe, or just need to BUY new shoes... my selection is limited not only by the type of shoe I need (stability vs neutral)... but the fact that I usually need a 4E width. Sometimes I can get away with a 2E... but across the board... the thought of wearing a standard-width shoe (D) is laughable. This is more of a pain than you might think - it seems the best, most high-tech, most visually appealing shoes... never come in a damn 2E or 4E width.\r\nI REALLY like the fit of this shoe.
\r\nThe Harmony Road just feels really good! The toe-box has adequate room so I can kinda scrunch up my toes to stretch out, flex, and make sure I can still feel them on long cold runs. The heel cup feels pretty perfect, and I\'m really liking the low-cut style around the ankle... no rubbing, no chafing, and no constriction when I want to shake it out, stretch and move a bit.\r\nSo why mention that \"fat foot\" nonsense?
\r\nThis is the one part of the shoe that is positively KILLING me... The midfoot is a bit tight. And by \"a bit\"... I mean I\'m spilling over the sole of the shoe by about 1/4\" to 1/2\". OMG I can\'t stand it... I LOVE this shoe... and THAT has to be my issue. *sigh*. Nevertheless, I tried it for some brief runs anyway.\r\nRun-testing the Reebok Harmony Road
\r\nDid I mention the test runs were short? Well.. short for me, meaning 3 or 4 miles. I\'m pretty disappointed in this, I have to say... and it\'s my own fault. I\'ve got Providence Marathon coming up May 7th and for the last 2 or 3 weeks... I haven\'t been able to get a run in the double-digits to save my life. The short runs I got in THIS shoe, however, were awesome.\r\nRides like a Caddy
\r\nOK, that\'s an exaggeration... but the point remains... One of the reasons I love shopping at local running stores is they generally let you jog around a bit to try out the shoe. The ride, the weight of the shoe, the shock absorption... these are the things I usually notice right away. Well, I already said it\'s super light... but the ride is so smooth. Reebok has put in different \"zones\" in the midsole, with this funky, noodle-looking foam by the heel... all that air and room in there? It allows the foam to compress, to shock absorb you. Welcome to your smooth ride, folks!\r\n\r\nNot only that... but they feel incredibly light for an all-around trainer. One of the nifty pieces of tech in the Harmony Road is the lightweight, synthetic mesh upper. It\'s so light and airy it\'s almost like I\'m not wearing anything. With how breathable this is, I have a feeling it\'s going to make a GREAT summer road running shoe. The upper is also seamless which, supposedly, alleviates irritation concerns.\r\nThis feels like a good long-distance trainer.
\r\nGiven the light feel, the shock absorption, and the freedom of movement... I could totally see this as a potential \"long slow run\" shoe for my big weekend runs. Honestly, I\'d probably wear it on shorter, faster runs too... but that\'s jsut me. That said, I know there are lighter shoes out there, so this may not be everyone\'s choice for short speedy runs, or sprint workouts. Long ones? Sure. I\'d recommend it for those.\r\nThis is Reebok\'s big comeback, apparently
\r\nI did mention I\'m not a big running shoe geek, right? It would seem that Reebok hasn\'t been playing in the \"running shoe sandbox\" much lately, and this was their foray back into the spotlight. I\'d say they did a good job... and apparently, so would Runner\'s World - who gave the Reebok Harmony Road recognition as it\'s best running shoe debut of 2017. As far as I\'m concerned... they did a good job with it. Honestly, I WISH it came in 4E, or even 2E... but alas, my curse... the fat foot keeps me from experiencing the best shoes out there in their most perfect-for-my-foot form. I\'m going to keep wearing them though... at least for now... and see where this goes. WHO KNOWS... maybe I can rock these things with no adverse effects. Time will tell. Until then... perhaps you should get out there and get YOURself a pair. You can find them online via this link - They\'re retailing for $120 right now. Get after it, get out there for a run, and let me know how you like them!','Reebok Harmony Road Review','','inherit','closed','closed','','992-revision-v1','','','2017-03-21 00:05:55','2017-03-21 04:05:55','',992,'http://sothisisfitness.com/2017/03/992-revision-v1.html',0,'revision','',0),(998,1,'2017-03-23 06:44:04','2017-03-23 10:44:04','','True Triumph Mike Collins','','inherit','open','closed','','wordswag_1490242523901','','','2017-03-23 06:46:23','2017-03-23 10:46:23','',997,'http://sothisisfitness.com/wp-content/uploads/2017/03/wordswag_1490242523901.jpg',0,'attachment','image/jpeg',0),(999,1,'2017-03-23 07:05:17','2017-03-23 11:05:17','There are more ways to triumph than weight loss.
\r\nThere\'s a concept in the fitness world, which I have talked about many times... called \"non-scale victories\". Often times the scale might not move as much as we\'d like and we get discouraged. Times like those it\'s important to celebrate the non-scale victories, like \"hey, that shirt fits great now!\" or \"I finished a 5K!\" or \"wow, I just finished the Spartan Ultra Beast at Mt. Killington!\"\r\n\r\nOk... some people are more extreme than others.\r\n\r\nMy guest for Episode 30 of the podcast is a True Triumph in all senses of the word. This guy took charge, picked himself up out of a situation that was hazardous to his health, and got it together. First... for his kids... then... for himself... and after that? Well... now he\'s shepherding his crew towards THEIR big non-scale victory.\r\n\r\n\r\nFor the chat with Mike & his story (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don\'t forget to hit \"subscribe\"!
\r\n \r\nEveryone finds fitness in their own way.
\r\nFor Mike Collins, it was his first child and some strong words from the doctor about a fatty liver. After making the decision to do something, he went through the same song and dance we all do... finding a gym. This is, typically, one of the worst parts of the \"finding your fitness\" experience... and it\'s what causes a lot of people to fall off before they even pick up steam. He, of course, joined one of the cheapie $10 kind of gyms first. Naturally, it wasn\'t a good fit (they never are, seriously). This could\'ve been the end for Mike... another tried and failed attempt, despite best intentions...\r\nThat\'s when Mike found Drive Custom Fit
\r\nSomeone happened to recommend he try \"this new place across the street\" and he gave it a shot. Turns out... it was a match made in heaven.\r\n\r\nMike is the kind of guy we should all strive to be. Check out his story, share it with a friend, and let\'s show the world how to #LiveLifeLimitless!\r\nWhat\'s in this episode of the Podcast:
\r\n\r\n - Thanks for the support on the career move!
\r\n - So much to do!
\r\n - Sickness? More like \"suck-ness\"
\r\n - Caffeine & the World Anti-Doping Agency
\r\n - Sleep
\r\n - The coming days
\r\n - Our guest - Mike Collins!\r\n
\r\n - health concerns
\r\n - trials & tribulations of finding the right gym
\r\n - match made in heaven - Drive Custom Fit
\r\n - becoming a trainer
\r\n - obstacle course racing & the Ultra Beast
\r\n - bringing others to the mountain-top
\r\n - getting... pulled off the race course?
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Drive Custom Fit website
\r\n - Mike\'s Instagram
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website','True Triumph: Mike Collins (Podcast Ep. 30)','','inherit','closed','closed','','997-revision-v1','','','2017-03-23 07:05:17','2017-03-23 11:05:17','',997,'http://sothisisfitness.com/2017/03/997-revision-v1.html',0,'revision','',0),(1000,1,'2017-03-23 08:22:58','2017-03-23 12:22:58','','Mike Collins Drive Fit','','inherit','open','closed','','fb_img_1488307397823','','','2017-03-23 08:23:25','2017-03-23 12:23:25','',997,'http://sothisisfitness.com/wp-content/uploads/2017/03/FB_IMG_1488307397823.jpg',0,'attachment','image/jpeg',0),(1001,1,'2017-03-23 08:23:03','2017-03-23 12:23:03','','Mike Collins finishers medal collection','','inherit','open','closed','','fb_img_1488307596990','','','2017-03-23 08:23:42','2017-03-23 12:23:42','',997,'http://sothisisfitness.com/wp-content/uploads/2017/03/FB_IMG_1488307596990.jpg',0,'attachment','image/jpeg',0),(1002,1,'2017-03-23 08:23:13','2017-03-23 12:23:13','','Mike Collins before and after','','inherit','open','closed','','picture1488307470','','','2017-03-23 08:23:55','2017-03-23 12:23:55','',997,'http://sothisisfitness.com/wp-content/uploads/2017/03/picture1488307470.png',0,'attachment','image/png',0),(1003,1,'2017-03-23 08:35:32','2017-03-23 12:35:32','','Mike Collins family','','inherit','open','closed','','picture_1487086353821','','','2017-03-23 08:35:44','2017-03-23 12:35:44','',997,'http://sothisisfitness.com/wp-content/uploads/2017/03/picture_1487086353821.png',0,'attachment','image/png',0),(1004,1,'2017-03-23 08:36:50','2017-03-23 12:36:50','There are more ways to triumph than weight loss.
\r\nThere\'s a concept in the fitness world, which I have talked about many times... called \"non-scale victories\". Often times the scale might not move as much as we\'d like and we get discouraged. Times like those it\'s important to celebrate the non-scale victories, like \"hey, that shirt fits great now!\" or \"I finished a 5K!\" or \"wow, I just finished the Spartan Ultra Beast at Mt. Killington!\"\r\n\r\nOk... some people are more extreme than others.\r\n\r\nMy guest for Episode 30 of the podcast is a True Triumph in all senses of the word. This guy took charge, picked himself up out of a situation that was hazardous to his health, and got it together. First... for his kids... then... for himself... and after that? Well... now he\'s shepherding his crew towards THEIR big non-scale victories.\r\n\r\n\r\nFor the chat with Mike & his story (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don\'t forget to hit \"subscribe\"!
\r\nEveryone finds fitness in their own way.
\r\nFor Mike Collins, it was his first child and some strong words from the doctor about a fatty liver. After making the decision to do something, he went through the same song and dance we all do... finding a gym. This is, typically, one of the worst parts of the \"finding your fitness\" experience... and it\'s what causes a lot of people to fall off before they even pick up steam. He tried a couple of gyms and bootcamp-style things that just weren\'t right, and one even landed him in PT with shin splints! This could\'ve been the end for Mike... another tried and failed attempt, despite best intentions...\r\nBut he didn\'t give up.
\r\nMike was a little more determined, this time, to really make a change... and not just fart around at the gym aimlessly not making progress. So he tried again. And he, of course, joined (among others) one of the cheapie $10 kind of gyms. Naturally, it wasn\'t a good fit (they never are, seriously).\r\n\r\nAnd that\'s when it happened. Someone happened to recommend he try \"this new place across the street\" and he gave it a shot. Turns out... it was a match made in heaven. Mike found Drive Custom Fit, and it was the beginning of something amazing for him.\r\nMike\'s transformation really took off.
\r\nHe began really making progress... really giving it his all... so much so that both members AND instructors thought he worked there! Mike got into the classes, into fitness, into yoga. He found Obstacle Course Racing and his love of the finish line... and eventually... found a love for working in the industry.\r\nMike\'s life now is wholly different than when he started.
\r\nInstead of \"crushing packs of Oreos while playing World of Warcraft\"... instead, he\'s summiting Mt. Killington running the Spartan Ultra Beast. He\'s running marathons and countless obstacle course races. He\'s practicing yoga and perfecting his crow pose. He\'s setting an excellent example for his kids.\r\n\r\nMike is the kind of guy we should all strive to be. Check out his story, share it with a friend, and let\'s show the world how to #LiveLifeLimitless!\r\nWhat\'s in this episode of the Podcast:
\r\n\r\n - Thanks for the support on the career move!
\r\n - So much to do!
\r\n - Sickness? More like \"suck-ness\"
\r\n - Caffeine & the World Anti-Doping Agency
\r\n - Sleep
\r\n - The coming days
\r\n - Our guest - Mike Collins!\r\n
\r\n - health concerns
\r\n - trials & tribulations of finding the right gym
\r\n - match made in heaven - Drive Custom Fit
\r\n - becoming a trainer
\r\n - obstacle course racing & the Ultra Beast
\r\n - bringing others to the mountain-top
\r\n - getting... pulled off the race course?
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Drive Custom Fit website
\r\n - Mike\'s Instagram
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website','True Triumph: Mike Collins (Podcast Ep. 30)','','inherit','closed','closed','','997-revision-v1','','','2017-03-23 08:36:50','2017-03-23 12:36:50','',997,'http://sothisisfitness.com/2017/03/997-revision-v1.html',0,'revision','',0),(1005,1,'2017-03-23 08:37:32','2017-03-23 12:37:32','There are more ways to triumph than weight loss.
\r\nThere\'s a concept in the fitness world, which I have talked about many times... called \"non-scale victories\". Often times the scale might not move as much as we\'d like and we get discouraged. Times like those it\'s important to celebrate the non-scale victories, like \"hey, that shirt fits great now!\" or \"I finished a 5K!\" or \"wow, I just finished the Spartan Ultra Beast at Mt. Killington!\"\r\n\r\nOk... some people are more extreme than others.\r\n\r\nMy guest for Episode 30 of the podcast is a True Triumph in all senses of the word. This guy took charge, picked himself up out of a situation that was hazardous to his health, and got it together. First... for his kids... then... for himself... and after that? Well... now he\'s shepherding his crew towards THEIR big non-scale victories.\r\n\r\n\r\nFor the chat with Mike & his story (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don\'t forget to hit \"subscribe\"!
\r\nEveryone finds fitness in their own way.
\r\nFor Mike Collins, it was his first child and some strong words from the doctor about a fatty liver. After making the decision to do something, he went through the same song and dance we all do... finding a gym. This is, typically, one of the worst parts of the \"finding your fitness\" experience... and it\'s what causes a lot of people to fall off before they even pick up steam. He tried a couple of gyms and bootcamp-style things that just weren\'t right, and one even landed him in PT with shin splints! This could\'ve been the end for Mike... another tried and failed attempt, despite best intentions...\r\nBut he didn\'t give up.
\r\nMike was a little more determined, this time, to really make a change... and not just fart around at the gym aimlessly not making progress. So he tried again. And he, of course, joined (among others) one of the cheapie $10 kind of gyms. Naturally, it wasn\'t a good fit (they never are, seriously).\r\n\r\nAnd that\'s when it happened. Someone happened to recommend he try \"this new place across the street\" and he gave it a shot. Turns out... it was a match made in heaven. Mike found Drive Custom Fit, and it was the beginning of something amazing for him.\r\nMike\'s transformation really took off.
\r\nHe began really making progress... really giving it his all... so much so that both members AND instructors thought he worked there! Mike got into the classes, into fitness, into yoga. He found Obstacle Course Racing and his love of the finish line... and eventually... found a love for working in the industry.\r\nMike\'s life now is wholly different than when he started.
\r\nInstead of \"crushing packs of Oreos while playing World of Warcraft\"... instead, he\'s summiting Mt. Killington running the Spartan Ultra Beast. He\'s running marathons and countless obstacle course races. He\'s practicing yoga and perfecting his crow pose. He\'s setting an excellent example for his kids.\r\n\r\nMike is the kind of guy we should all strive to be. Check out his story, share it with a friend, and let\'s show the world how to #LiveLifeLimitless!\r\nWhat\'s in this episode of the Podcast:
\r\n\r\n - Thanks for the support on the career move!
\r\n - So much to do!
\r\n - Sickness? More like \"suck-ness\"
\r\n - Caffeine & the World Anti-Doping Agency
\r\n - Sleep
\r\n - The coming days
\r\n - Our guest - Mike Collins!\r\n
\r\n - health concerns
\r\n - trials & tribulations of finding the right gym
\r\n - match made in heaven - Drive Custom Fit
\r\n - becoming a trainer
\r\n - obstacle course racing & the Ultra Beast
\r\n - bringing others to the mountain-top
\r\n - getting... pulled off the race course?
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Drive Custom Fit website
\r\n - Mike\'s Instagram
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n\r\n','True Triumph: Mike Collins (Podcast Ep. 30)','','inherit','closed','closed','','997-revision-v1','','','2017-03-23 08:37:32','2017-03-23 12:37:32','',997,'http://sothisisfitness.com/2017/03/997-revision-v1.html',0,'revision','',0),(1006,1,'2017-03-23 08:38:47','2017-03-23 12:38:47','There are more ways to triumph than weight loss.
\r\nThere\'s a concept in the fitness world, which I have talked about many times... called \"non-scale victories\". Often times the scale might not move as much as we\'d like and we get discouraged. Times like those it\'s important to celebrate the non-scale victories, like \"hey, that shirt fits great now!\" or \"I finished a 5K!\" or \"wow, I just finished the Spartan Ultra Beast at Mt. Killington!\"\r\nOk... some people are more extreme than others.
\r\nMy guest for Episode 30 of the podcast is a True Triumph in all senses of the word. This guy took charge, picked himself up out of a situation that was hazardous to his health, and got it together. First... for his kids... then... for himself... and after that? Well... now he\'s shepherding his crew towards THEIR big non-scale victories.\r\n\r\n\r\nFor the chat with Mike & his story (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don\'t forget to hit \"subscribe\"!
\r\nEveryone finds fitness in their own way.
\r\nFor Mike Collins, it was his first child and some strong words from the doctor about a fatty liver. After making the decision to do something, he went through the same song and dance we all do... finding a gym. This is, typically, one of the worst parts of the \"finding your fitness\" experience... and it\'s what causes a lot of people to fall off before they even pick up steam. He tried a couple of gyms and bootcamp-style things that just weren\'t right, and one even landed him in PT with shin splints! This could\'ve been the end for Mike... another tried and failed attempt, despite best intentions...\r\nBut he didn\'t give up.
\r\nMike was a little more determined, this time, to really make a change... and not just fart around at the gym aimlessly not making progress. So he tried again. And he, of course, joined (among others) one of the cheapie $10 kind of gyms. Naturally, it wasn\'t a good fit (they never are, seriously).\r\n\r\nAnd that\'s when it happened. Someone happened to recommend he try \"this new place across the street\" and he gave it a shot. Turns out... it was a match made in heaven. Mike found Drive Custom Fit, and it was the beginning of something amazing for him.\r\nMike\'s transformation really took off.
\r\nHe began really making progress... really giving it his all... so much so that both members AND instructors thought he worked there! Mike got into the classes, into fitness, into yoga. He found Obstacle Course Racing and his love of the finish line... and eventually... found a love for working in the industry.\r\nMike\'s life now is wholly different than when he started.
\r\nInstead of \"crushing packs of Oreos while playing World of Warcraft\"... instead, he\'s summiting Mt. Killington running the Spartan Ultra Beast. He\'s running marathons and countless obstacle course races. He\'s practicing yoga and perfecting his crow pose. He\'s setting an excellent example for his kids.\r\n\r\nMike is the kind of guy we should all strive to be. Check out his story, share it with a friend, and let\'s show the world how to #LiveLifeLimitless!\r\nWhat\'s in this episode of the Podcast:
\r\n\r\n - Thanks for the support on the career move!
\r\n - So much to do!
\r\n - Sickness? More like \"suck-ness\"
\r\n - Caffeine & the World Anti-Doping Agency
\r\n - Sleep
\r\n - The coming days
\r\n - Our guest - Mike Collins!\r\n
\r\n - health concerns
\r\n - trials & tribulations of finding the right gym
\r\n - match made in heaven - Drive Custom Fit
\r\n - becoming a trainer
\r\n - obstacle course racing & the Ultra Beast
\r\n - bringing others to the mountain-top
\r\n - getting... pulled off the race course?
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Drive Custom Fit website
\r\n - Mike\'s Instagram
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Support us on Patreon!
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n\r\n','True Triumph: Mike Collins (Podcast Ep. 30)','','inherit','closed','closed','','997-revision-v1','','','2017-03-23 08:38:47','2017-03-23 12:38:47','',997,'http://sothisisfitness.com/2017/03/997-revision-v1.html',0,'revision','',0),(1007,1,'2017-03-23 10:25:30','2017-03-23 14:25:30','','reebok harmony road','','inherit','open','closed','','img_20170323_093127','','','2017-03-23 10:41:15','2017-03-23 14:41:15','',992,'http://sothisisfitness.com/wp-content/uploads/2017/03/IMG_20170323_093127.jpg',0,'attachment','image/jpeg',0),(1008,1,'2017-03-23 10:26:00','2017-03-23 14:26:00','','reebok harmony road heel','','inherit','open','closed','','img_20170323_093019','','','2017-03-23 10:40:51','2017-03-23 14:40:51','',0,'http://sothisisfitness.com/wp-content/uploads/2017/03/IMG_20170323_093019.jpg',0,'attachment','image/jpeg',0),(1009,1,'2017-03-23 10:31:54','2017-03-23 14:31:54','','reebok harmony road review','','inherit','open','closed','','wordswag_1490279454182','','','2017-03-23 10:40:13','2017-03-23 14:40:13','',0,'http://sothisisfitness.com/wp-content/uploads/2017/03/wordswag_1490279454182.jpg',0,'attachment','image/jpeg',0),(1010,1,'2017-03-23 10:43:05','2017-03-23 14:43:05','','harmony road rw badge','','inherit','open','closed','','harmony_road_800x434_1','','','2017-03-23 10:43:27','2017-03-23 14:43:27','',992,'http://sothisisfitness.com/wp-content/uploads/2017/03/Harmony_Road_800x434_1.jpg',0,'attachment','image/jpeg',0),(1011,1,'2017-03-23 10:46:31','2017-03-23 14:46:31','I know next to nothing about running shoes.
\r\nI\'m a pretty simple guy. Up until this review process came along, and the Reebok Harmony Road dropped into my lap... the extent of my shoe knowledge was \"yeah it feels good\", \"ooh, pretty\", and \"yeah... feels like these need to retire\". I had reviewed foods, supplements, and other types of \"gear\"... but not a shoe. And now, here I was... with the opportunity to do just that. \"Here\'s some shoes - go nuts!\" - Who was I kidding? I\'m WHOLLY unqualified for this.\r\nSo, naturally, I gave myself a crash course
\r\nNow that I\'ve done that? Instant shoe-genius, obviously. Ok, not so much... BUT - I DO know a few things. I know why certain shoes work for me and others don\'t... I know why I like what I like... and I get why the Reebok Harmony Road is a solid shoe. So... take a chance... venture forth with me... into my first ever running shoe review. \r\n\r\n(Disclosure: This post contains affiliate links - if you click through and purchase I may be compensated. I also received the shoes mentioned in order to review them. As always, all opinions are my own.)\r\nI really should know what I\'m talking about.
\r\nHonestly, as an ultramarathoner... it really is in my best interest to know about the technical stuff about running shoes. So, self-educating I went... just like I did for the first year of my fitness journey. Just like when I got into marathons and ultramarathons. Doing it the hard way... because why should anything be easy.\r\nSo what did I learn?
\r\nOh all SORTS the heelof stuff - the sort of stuff that\'s going to seem super basic to my running friends who are giggling at me for being so late to the knowledge-party. SO... there\'s going to be a separate post which, God help me, is going up flipping soon. THAT post will explain all the stuff I just self-taught (because that\'s half the point of So THIS Is Fitness, right?). For now? Let\'s stick to the meat and potatoes - the Reebok Harmony Road. I want to talk experience... and the tech behind it.\r\nThe fit and feel were solid (with one caveat)
\r\nThose of you who know me personally (or have heard me complain)... know that I have fat feet (literally, wide or extra wide sizing). Part of me thinks this is a product of my having been grossly overweight most of my life and gravity just kinda squishing and spreading out my feet like too-soupy pancake batter. Why is this relevant? Why am I taking the time to preface my review with this?\r\n\r\nThis \"wide sizing\" crap is a miserable existence for a runner.\r\n\r\nEvery time I have the opportunity to try a shoe, promote a shoe, or just need to BUY new shoes... my selection is limited not only by the type of shoe I need (stability vs neutral)... but the fact that I usually need a 4E width. Sometimes I can get away with a 2E... but across the board... the thought of wearing a standard-width shoe (D) is laughable. This is more of a pain than you might think - it seems the best, most high-tech, most visually appealing shoes... never come in a damn 2E or 4E width.\r\nI REALLY like the fit of this shoe.
\r\nThe Harmony Road just feels really good! The toe-box has adequate room so I can kinda scrunch up my toes to stretch out, flex, and make sure I can still feel them on long cold runs. The heel cup feels pretty perfect, and I\'m really liking the low-cut style around the ankle... no rubbing, no chafing, and no constriction when I want to shake it out, stretch and move a bit.\r\nSo why mention that \"fat foot\" nonsense?
\r\nThis is the one part of the shoe that is positively KILLING me... The midfoot is a bit tight. And by \"a bit\"... I mean I\'m spilling over the sole of the shoe by about 1/4\" to 1/2\". OMG I can\'t stand it... I LOVE this shoe... and THAT has to be my issue. *sigh*. Nevertheless, I tried it for some brief runs anyway.\r\nRun-testing the Reebok Harmony Road
\r\nDid I mention the test runs were short? Well.. short for me, meaning 3 or 4 miles. I\'m pretty disappointed in this, I have to say... and it\'s my own fault. I\'ve got Providence Marathon coming up May 7th and for the last 2 or 3 weeks... I haven\'t been able to get a run in the double-digits to save my life. The short runs I got in THIS shoe, however, were awesome.\r\nRides like a Caddy
\r\nOK, that\'s an exaggeration... but the point remains... One of the reasons I love shopping at local running stores is they generally let you jog around a bit to try out the shoe. The ride, the weight of the shoe, the shock absorption... these are the things I usually notice right away. Well, I already said it\'s super light... but the ride is so smooth. Reebok has put in different \"zones\" in the midsole, with this funky, noodle-looking foam by the heel... all that air and room in there? It allows the foam to compress, to shock absorb you. Welcome to your smooth ride, folks!\r\n\r\nNot only that... but they feel incredibly light for an all-around trainer. One of the nifty pieces of tech in the Harmony Road is the lightweight, synthetic mesh upper. It\'s so light and airy it\'s almost like I\'m not wearing anything. With how breathable this is, I have a feeling it\'s going to make a GREAT summer road running shoe. The upper is also seamless which, supposedly, alleviates irritation concerns.\r\nThis feels like a good long-distance trainer.
\r\nGiven the light feel, the shock absorption, and the freedom of movement... I could totally see this as a potential \"long slow run\" shoe for my big weekend runs. Honestly, I\'d probably wear it on shorter, faster runs too... but that\'s jsut me. That said, I know there are lighter shoes out there, so this may not be everyone\'s choice for short speedy runs, or sprint workouts. Long ones? Sure. I\'d recommend it for those.\r\nThis is Reebok\'s big comeback, apparently
\r\nI did mention I\'m not a big running shoe geek, right? It would seem that Reebok hasn\'t been playing in the \"running shoe sandbox\" much lately, and this was their foray back into the spotlight. I\'d say they did a good job... and apparently, so would Runner\'s World - who gave the Reebok Harmony Road recognition as it\'s best running shoe debut of 2017. As far as I\'m concerned... they did a good job with it. Honestly, I WISH it came in 4E, or even 2E... but alas, my curse... the fat foot keeps me from experiencing the best shoes out there in their most perfect-for-my-foot form. I\'m going to keep wearing them though... at least for now... and see where this goes. WHO KNOWS... maybe I can rock these things with no adverse effects. Time will tell. Until then... perhaps you should get out there and get YOURself a pair. Get your own pair! Click this link to buy your own pair online now! - They\'re retailing for $120 right now. Get after it, get out there for a run, and let me know how you like them!','Reebok Harmony Road Review','','inherit','closed','closed','','992-revision-v1','','','2017-03-23 10:46:31','2017-03-23 14:46:31','',992,'http://sothisisfitness.com/2017/03/992-revision-v1.html',0,'revision','',0),(1014,1,'2017-03-30 08:25:08','2017-03-30 12:25:08','(Disclosure: This post contains affiliate links - if you click through and purchase I may be compensated. I also received the shoes mentioned in order to review them. As always, all opinions are my own.)\r\nI know next to nothing about running shoes.
\r\nI\'m a pretty simple guy. Up until this review process came along, and the Reebok Harmony Road dropped into my lap... the extent of my shoe knowledge was \"yeah it feels good\", \"ooh, pretty\", and \"yeah... feels like these need to retire\". I had reviewed foods, supplements, and other types of \"gear\"... but not a shoe. And now, here I was... with the opportunity to do just that. \"Here\'s some shoes - go nuts!\" - Who was I kidding? I\'m WHOLLY unqualified for this.\r\nSo, naturally, I gave myself a crash course
\r\nNow that I\'ve done that? Instant shoe-genius, obviously. Ok, not so much... BUT - I DO know a few things. I know why certain shoes work for me and others don\'t... I know why I like what I like... and I get why the Reebok Harmony Road is a solid shoe. So... take a chance... venture forth with me... into my first ever running shoe review. \r\nI really should know what I\'m talking about.
\r\nHonestly, as an ultramarathoner... it really is in my best interest to know about the technical stuff about running shoes. So, self-educating I went... just like I did for the first year of my fitness journey. Just like when I got into marathons and ultramarathons. Doing it the hard way... because why should anything be easy.\r\nSo what did I learn?
\r\nOh all SORTS the heelof stuff - the sort of stuff that\'s going to seem super basic to my running friends who are giggling at me for being so late to the knowledge-party. SO... there\'s going to be a separate post which, God help me, is going up flipping soon. THAT post will explain all the stuff I just self-taught (because that\'s half the point of So THIS Is Fitness, right?). For now? Let\'s stick to the meat and potatoes - the Reebok Harmony Road. I want to talk experience... and the tech behind it.\r\nThe fit and feel were solid (with one caveat)
\r\nThose of you who know me personally (or have heard me complain)... know that I have fat feet (literally, wide or extra wide sizing). Part of me thinks this is a product of my having been grossly overweight most of my life and gravity just kinda squishing and spreading out my feet like too-soupy pancake batter. Why is this relevant? Why am I taking the time to preface my review with this?\r\n\r\nThis \"wide sizing\" crap is a miserable existence for a runner.\r\n\r\nEvery time I have the opportunity to try a shoe, promote a shoe, or just need to BUY new shoes... my selection is limited not only by the type of shoe I need (stability vs neutral)... but the fact that I usually need a 4E width. Sometimes I can get away with a 2E... but across the board... the thought of wearing a standard-width shoe (D) is laughable. This is more of a pain than you might think - it seems the best, most high-tech, most visually appealing shoes... never come in a damn 2E or 4E width.\r\nI REALLY like the fit of this shoe.
\r\nThe Harmony Road just feels really good! The toe-box has adequate room so I can kinda scrunch up my toes to stretch out, flex, and make sure I can still feel them on long cold runs. The heel cup feels pretty perfect, and I\'m really liking the low-cut style around the ankle... no rubbing, no chafing, and no constriction when I want to shake it out, stretch and move a bit.\r\nSo why mention that \"fat foot\" nonsense?
\r\nThis is the one part of the shoe that is positively KILLING me... The midfoot is a bit tight. And by \"a bit\"... I mean I\'m spilling over the sole of the shoe by about 1/4\" to 1/2\". OMG I can\'t stand it... I LOVE this shoe... and THAT has to be my issue. *sigh*. Nevertheless, I tried it for some brief runs anyway.\r\nRun-testing the Reebok Harmony Road
\r\nDid I mention the test runs were short? Well.. short for me, meaning 3 or 4 miles. I\'m pretty disappointed in this, I have to say... and it\'s my own fault. I\'ve got Providence Marathon coming up May 7th and for the last 2 or 3 weeks... I haven\'t been able to get a run in the double-digits to save my life. The short runs I got in THIS shoe, however, were awesome.\r\nRides like a Caddy
\r\nOK, that\'s an exaggeration... but the point remains... One of the reasons I love shopping at local running stores is they generally let you jog around a bit to try out the shoe. The ride, the weight of the shoe, the shock absorption... these are the things I usually notice right away. Well, I already said it\'s super light... but the ride is so smooth. Reebok has put in different \"zones\" in the midsole, with this funky, noodle-looking foam by the heel... all that air and room in there? It allows the foam to compress, to shock absorb you. Welcome to your smooth ride, folks!\r\n\r\nNot only that... but they feel incredibly light for an all-around trainer. One of the nifty pieces of tech in the Harmony Road is the lightweight, synthetic mesh upper. It\'s so light and airy it\'s almost like I\'m not wearing anything. With how breathable this is, I have a feeling it\'s going to make a GREAT summer road running shoe. The upper is also seamless which, supposedly, alleviates irritation concerns.\r\nThis feels like a good long-distance trainer.
\r\nGiven the light feel, the shock absorption, and the freedom of movement... I could totally see this as a potential \"long slow run\" shoe for my big weekend runs. Honestly, I\'d probably wear it on shorter, faster runs too... but that\'s jsut me. That said, I know there are lighter shoes out there, so this may not be everyone\'s choice for short speedy runs, or sprint workouts. Long ones? Sure. I\'d recommend it for those.\r\nThis is Reebok\'s big comeback, apparently
\r\nI did mention I\'m not a big running shoe geek, right? It would seem that Reebok hasn\'t been playing in the \"running shoe sandbox\" much lately, and this was their foray back into the spotlight. I\'d say they did a good job... and apparently, so would Runner\'s World - who gave the Reebok Harmony Road recognition as it\'s best running shoe debut of 2017. As far as I\'m concerned... they did a good job with it. Honestly, I WISH it came in 4E, or even 2E... but alas, my curse... the fat foot keeps me from experiencing the best shoes out there in their most perfect-for-my-foot form. I\'m going to keep wearing them though... at least for now... and see where this goes. WHO KNOWS... maybe I can rock these things with no adverse effects. Time will tell. Until then... perhaps you should get out there and get YOURself a pair. Get your own pair! Click this link to buy your own pair online now! - They\'re retailing for $120 right now. Get after it, get out there for a run, and let me know how you like them!','Reebok Harmony Road Review','','inherit','closed','closed','','992-revision-v1','','','2017-03-30 08:25:08','2017-03-30 12:25:08','',992,'http://sothisisfitness.com/2017/03/992-revision-v1.html',0,'revision','',0),(1013,1,'2017-03-30 08:24:44','2017-03-30 12:24:44','(Disclosure: This post contains affiliate links - if you click through and purchase I may be compensated. I also received the shoes mentioned in order to review them. As always, all opinions are my own.)\r\nI know next to nothing about running shoes.
\r\nI\'m a pretty simple guy. Up until this review process came along, and the Reebok Harmony Road dropped into my lap... the extent of my shoe knowledge was \"yeah it feels good\", \"ooh, pretty\", and \"yeah... feels like these need to retire\". I had reviewed foods, supplements, and other types of \"gear\"... but not a shoe. And now, here I was... with the opportunity to do just that. \"Here\'s some shoes - go nuts!\" - Who was I kidding? I\'m WHOLLY unqualified for this.\r\nSo, naturally, I gave myself a crash course
\r\nNow that I\'ve done that? Instant shoe-genius, obviously. Ok, not so much... BUT - I DO know a few things. I know why certain shoes work for me and others don\'t... I know why I like what I like... and I get why the Reebok Harmony Road is a solid shoe. So... take a chance... venture forth with me... into my first ever running shoe review. \r\nI really should know what I\'m talking about.
\r\nHonestly, as an ultramarathoner... it really is in my best interest to know about the technical stuff about running shoes. So, self-educating I went... just like I did for the first year of my fitness journey. Just like when I got into marathons and ultramarathons. Doing it the hard way... because why should anything be easy.\r\nSo what did I learn?
\r\nOh all SORTS the heelof stuff - the sort of stuff that\'s going to seem super basic to my running friends who are giggling at me for being so late to the knowledge-party. SO... there\'s going to be a separate post which, God help me, is going up flipping soon. THAT post will explain all the stuff I just self-taught (because that\'s half the point of So THIS Is Fitness, right?). For now? Let\'s stick to the meat and potatoes - the Reebok Harmony Road. I want to talk experience... and the tech behind it.\r\nThe fit and feel were solid (with one caveat)
\r\nThose of you who know me personally (or have heard me complain)... know that I have fat feet (literally, wide or extra wide sizing). Part of me thinks this is a product of my having been grossly overweight most of my life and gravity just kinda squishing and spreading out my feet like too-soupy pancake batter. Why is this relevant? Why am I taking the time to preface my review with this?\r\n\r\nThis \"wide sizing\" crap is a miserable existence for a runner.\r\n\r\nEvery time I have the opportunity to try a shoe, promote a shoe, or just need to BUY new shoes... my selection is limited not only by the type of shoe I need (stability vs neutral)... but the fact that I usually need a 4E width. Sometimes I can get away with a 2E... but across the board... the thought of wearing a standard-width shoe (D) is laughable. This is more of a pain than you might think - it seems the best, most high-tech, most visually appealing shoes... never come in a damn 2E or 4E width.\r\nI REALLY like the fit of this shoe.
\r\nThe Harmony Road just feels really good! The toe-box has adequate room so I can kinda scrunch up my toes to stretch out, flex, and make sure I can still feel them on long cold runs. The heel cup feels pretty perfect, and I\'m really liking the low-cut style around the ankle... no rubbing, no chafing, and no constriction when I want to shake it out, stretch and move a bit.\r\nSo why mention that \"fat foot\" nonsense?
\r\nThis is the one part of the shoe that is positively KILLING me... The midfoot is a bit tight. And by \"a bit\"... I mean I\'m spilling over the sole of the shoe by about 1/4\" to 1/2\". OMG I can\'t stand it... I LOVE this shoe... and THAT has to be my issue. *sigh*. Nevertheless, I tried it for some brief runs anyway.\r\nRun-testing the Reebok Harmony Road
\r\nDid I mention the test runs were short? Well.. short for me, meaning 3 or 4 miles. I\'m pretty disappointed in this, I have to say... and it\'s my own fault. I\'ve got Providence Marathon coming up May 7th and for the last 2 or 3 weeks... I haven\'t been able to get a run in the double-digits to save my life. The short runs I got in THIS shoe, however, were awesome.\r\nRides like a Caddy
\r\nOK, that\'s an exaggeration... but the point remains... One of the reasons I love shopping at local running stores is they generally let you jog around a bit to try out the shoe. The ride, the weight of the shoe, the shock absorption... these are the things I usually notice right away. Well, I already said it\'s super light... but the ride is so smooth. Reebok has put in different \"zones\" in the midsole, with this funky, noodle-looking foam by the heel... all that air and room in there? It allows the foam to compress, to shock absorb you. Welcome to your smooth ride, folks!\r\n\r\nNot only that... but they feel incredibly light for an all-around trainer. One of the nifty pieces of tech in the Harmony Road is the lightweight, synthetic mesh upper. It\'s so light and airy it\'s almost like I\'m not wearing anything. With how breathable this is, I have a feeling it\'s going to make a GREAT summer road running shoe. The upper is also seamless which, supposedly, alleviates irritation concerns.\r\nThis feels like a good long-distance trainer.
\r\nGiven the light feel, the shock absorption, and the freedom of movement... I could totally see this as a potential \"long slow run\" shoe for my big weekend runs. Honestly, I\'d probably wear it on shorter, faster runs too... but that\'s jsut me. That said, I know there are lighter shoes out there, so this may not be everyone\'s choice for short speedy runs, or sprint workouts. Long ones? Sure. I\'d recommend it for those.\r\nThis is Reebok\'s big comeback, apparently
\r\nI did mention I\'m not a big running shoe geek, right? It would seem that Reebok hasn\'t been playing in the \"running shoe sandbox\" much lately, and this was their foray back into the spotlight. I\'d say they did a good job... and apparently, so would Runner\'s World - who gave the Reebok Harmony Road recognition as it\'s best running shoe debut of 2017. As far as I\'m concerned... they did a good job with it. Honestly, I WISH it came in 4E, or even 2E... but alas, my curse... the fat foot keeps me from experiencing the best shoes out there in their most perfect-for-my-foot form. I\'m going to keep wearing them though... at least for now... and see where this goes. WHO KNOWS... maybe I can rock these things with no adverse effects. Time will tell. Until then... perhaps you should get out there and get YOURself a pair. Get your own pair! Click this link to buy your own pair online now! - They\'re retailing for $120 right now. Get after it, get out there for a run, and let me know how you like them!','Reebok Harmony Road Review','','inherit','closed','closed','','992-autosave-v1','','','2017-03-30 08:24:44','2017-03-30 12:24:44','',992,'http://sothisisfitness.com/2017/03/992-autosave-v1.html',0,'revision','',0),(1015,1,'2017-03-31 11:24:55','2017-03-31 15:24:55','Habits are hard to break... but it CAN be done.
\r\nAfter much pondering, it dawns on me that despite having everything you need to achieve success... it IS possible to not even make it out the gate. You can have attainable goals. There can be a plan in place. You can have support systems and you can have the tools themselves necessary to complete the task... but in the end... none of that may matter. Why?\r\nOld habits may be holding you back.
\r\nLet\'s have a chat about habits... and how maybe... you might already have the key to the lock. Forewarning: it\'s going to involve work, trusting yourself (and me)... and a lot of time. Buckle up, kids.\r\nFor the full chat about breaking bad habits and establishing good ones (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nWhoever said \"you can\'t teach an old dog new tricks\" was a dingbat.
\r\nIf you don\'t believe that... you\'ve given up before you started, so let\'s get that nasty little idea that \"you can\'t do it\" out of our heads, m\'kay? Like I\'ve said a million times, and will say a million more... attitude is everything. Now that that\'s out of the way...\r\nHow exactly am I supposed to break these incredibly ingrained habits?
\r\nWell, there\'s a lot to it, and that\'s precisely why I took a whole podcast episode to talk about it... but the short version comes in 3 parts:\r\nStep 1.) Saddle Up For A Long Ride
\r\nYou\'re going to have to accept, in pretty short order, that this is going to be a long, tedious, difficult process. Trust me... I\'m speaking from experience on this one. Yes, it will be hard... but looking at it from the other side of a 130 lb weight loss and 100 mile ultramarathon finish I can tell you it is 1000% worth it to put in the work and make these habit changes happen. You\'re going to need to enlist the help of those closest to you to make this a success. You\'ll need them to both help you keep honest with the new habit... and not (knowingly or unknowingly) hurt or sabotage you.\r\nStep 2.) Learn your habits and retrain your brain
\r\n![\"habit](\"http://sothisisfitness.com/wp-content/uploads/2017/03/PhotoGrid_1490974370700-300x300.png\")
This \"new habits\" thing is a two-parter. You\'re not just \"learning new tricks\" and establishing a new habit... you\'re replacing an old habit with this new one. In order to do that, you have to truly understand what your current \"bad\" habits are. Think of what you WANT to be doing (i.e. work out) and what happens when you TRY to do it (i.e. you don\'t get out of bed in time or you get lazy and \"take too long\" reading the paper). Zero in on why you do that bad thing instead of the good thing... what you get out of it, what the reward is for that behavior... and find a way to get that same reward from a better action/habit that helps you achieve your goal. There\'s more to it than that... but again... that\'s why I took a whole podcast episode to talk about this.\r\nStep 3.) Habit Change is hard. Do. Not. Give. Up.
\r\nThat whole \"21 days to make or break a habit\" thing, as it turns out, is total crap. 21 days or a month is a great start, and that might work for some people... but MOST of us require a good 3 or 4 months to successfully retrain an ingrained habit. Yes... that long. We are, after all, creatures of habit... \"what are if not that which we repeatedly do\"... etc. Like I said... this is gonna take some time. The most important thing you can do is Stay The Course. DON\'T GIVE UP. This is gonna be a lot of work, and it\'s gonna take a lot of time... but doesn\'t that make sense considering you\'re changing your life? Listen to the podcast episode for more.\r\nWhat\'s in this episode:
\r\n\r\n - Old habits die hard...
\r\n - Megan joins us! And talks... being Superwoman...
\r\n - How to make a change\r\n
\r\n - Overarching principles governing this thing
\r\n - start small - baby steps
\r\n - how to initiate this new habit
\r\n - celebration & reward
\r\n - attitude
\r\n - do not deviate from the plan
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Mindful.org article on changing habits
\r\n - Zenhabits\' Habit-Breaking Cheat Sheet
\r\n - flowchart on changing habits
\r\n - NPR - Habits: How They Form And How To Break Them
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n\r\n','Old Dogs, New Tricks, and Baby Steps (Podcast Ep. 31)','','publish','open','open','','podcast31','','','2017-03-31 11:35:34','2017-03-31 15:35:34','',0,'http://sothisisfitness.com/?p=1015',0,'post','',0),(1017,1,'2017-03-30 12:33:39','2017-03-30 16:33:39','Habits are hard to break... but it CAN be done.
\r\nAfter much pondering, it dawns on me that despite having everything you need to achieve success... it is possible to not even make it out the gate. You can have attainable goals. You can have a plan in place. You can have support systems and you can have the tools themselves necessary to complete the task... but in the end... none of that may matter. Why?\r\nOld habits may be holding you back.
\r\nLet\'s have a chat about habits... and how maybe... we might have the key to the lock. Forewarning: it\'s going to involve work, trusting yourself (and me)... and a lot of time. Buckle up, kids.\r\nWhat\'s in this episode:
\r\n\r\n - Old habits die hard...
\r\n - Megan joins us! And talks... being Superwoman...
\r\n - How to make a change\r\n
\r\n - Overarching principles governing this thing
\r\n - start small - baby steps
\r\n - how to initiate this new habit
\r\n - celebration & reward
\r\n - attitude
\r\n - do not deviate from the plan
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Habit Change - Mindful.org
\r\n - Zenhabits Habit Change Cheat Sheet
\r\n - Habit Change flowchart
\r\n - NPR - Habits: How They Form And How To Break Them
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website','Old Dogs, New Tricks, and Baby Steps (Podcast Ep. 31)','','inherit','closed','closed','','1015-revision-v1','','','2017-03-30 12:33:39','2017-03-30 16:33:39','',1015,'http://sothisisfitness.com/2017/03/1015-revision-v1.html',0,'revision','',0),(1016,1,'2017-03-30 08:51:36','2017-03-30 12:51:36','Habits are hard to break... but it CAN be done.
\r\nAfter much pondering, it dawns on me that despite having everything you need to achieve success... it is possible to not even make it out the gate. You can have attainable goals. You can have a plan in place. You can have support systems and you can have the tools themselves necessary to complete the task... but in the end... none of that may matter. Why?\r\nOld habits may be holding you back.
\r\nThe thing that keeps you from getting out of bed early to do your workout... The thing that keeps you from stopping at the gym on your way home... it might just be an old, ingrained habit... a tendency from days gone by... that you simply can\'t break out of yet. Let\'s have a chat about habits... and how maybe... we might have the key to the lock. We might have the solution to breaking it and getting you to the promised land. Forewarning: it\'s going to involve work, trusting yourself (and me)... and a lot of time. Buckle up, kids.\r\n\r\nFor the extended show notes and blog, check out www.SoTHISIsFitness.com\r\nWhat\'s in this episode:
\r\n\r\n - Old habits die hard...
\r\n - Megan joins us! And talks... being Superwoman...
\r\n - How to make a change\r\n
\r\n - Overarching principles governing this thing
\r\n - start small - baby steps
\r\n - how to initiate this new habit
\r\n - celebration & reward
\r\n - attitude
\r\n - do not deviate from the plan
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Habit Change - Mindful.org
\r\n - Zenhabits Habit Change Cheat Sheet
\r\n - Habit Change flowchart
\r\n - NPR - Habits: How They Form And How To Break Them
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website','Old Dogs, New Tricks, and Baby Steps (Podcast Ep. 31)','','inherit','closed','closed','','1015-revision-v1','','','2017-03-30 08:51:36','2017-03-30 12:51:36','',1015,'http://sothisisfitness.com/2017/03/1015-revision-v1.html',0,'revision','',0),(1018,1,'2017-03-31 08:56:52','2017-03-31 12:56:52','','old dogs new tricks baby steps cover','','inherit','open','closed','','wordswag_1490854296516','','','2017-03-31 09:01:39','2017-03-31 13:01:39','',1015,'http://sothisisfitness.com/wp-content/uploads/2017/03/wordswag_1490854296516.jpg',0,'attachment','image/jpeg',0),(1019,1,'2017-03-31 10:49:11','2017-03-31 14:49:11','Habits are hard to break... but it CAN be done.
\r\nAfter much pondering, it dawns on me that despite having everything you need to achieve success... it IS possible to not even make it out the gate. You can have attainable goals. You can have a plan in place. You can have support systems and you can have the tools themselves necessary to complete the task... but in the end... none of that may matter. Why?\r\nOld habits may be holding you back.
\r\nLet\'s have a chat about habits... and how maybe... you might already have the key to the lock. Forewarning: it\'s going to involve work, trusting yourself (and me)... and a lot of time. Buckle up, kids.\r\nFor the full chat about breaking bad habits and establishing good ones (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nWhoever said \"you can\'t teach an old dog new tricks\" was a dingbat.
\r\nIf you don\'t believe that... you\'ve given up before you started, so let\'s get that nasty little idea that \"you can\'t do it\" out of our heads, m\'kay? Like I\'ve said a million times, and will say a million more... attitude is everything. Now that that\'s out of the way...\r\nHow exactly am I supposed to break these incredibly ingrained habits?
\r\nWell, there\'s a lot to it, and that\'s precisely why I took a whole podcast episode to talk about it... but the short version comes in 3 parts:\r\nStep 1.) Saddle Up For A Long Ride
\r\nYou\'re going to have to accept, in pretty short order, that this is going to be a long, tedious, difficult process. Trust me... I\'m speaking from experience on this one. Yes, it will be hard... but looking at it from the other side of a 130 lb weight loss and 100 mile ultramarathon finish I can tell you it is 1000% worth it to put in the work and make these habit changes happen. You\'re going to need to enlist the help of those closest to you to make this a success. You\'ll need them to both help you keep honest with the new habit... and not (knowingly or unknowingly) hurt or sabotage you.\r\nStep 2.) Learn your habits and retrain your brain
\r\nThis \"new habits\" thing is a two-parter. You\'re not just \"learning new tricks\" and establishing a new habit... you\'re replacing an old habit with this new one. In order to do that, you have to truly understand what your current \"bad\" habits are. Think of what you WANT to be doing (i.e. work out) and what happens when you TRY to do it (i.e. you don\'t get out of bed in time or you get lazy and \"take too long\" reading the paper). Zero in on why you do that bad thing instead of the good thing... what you get out of it, what the reward is for that behavior... and find a way to get that same reward from a better action/habit that helps you achieve your goal. There\'s more to it than that... but again... that\'s why I took a whole podcast episode to talk about this.\r\nStep 3.) Do. Not. Give. Up.
\r\nThat whole \"21 days to make or break a habit\" thing, as it turns out, is total crap. 21 days or a month is a great start, and that might work for some people... but MOST of us require a good 3 or 4 months to successfully retrain an ingrained habit. Yes... that long. We are, after all, creatures of habit... \"what are if not that which we repeatedly do\"... etc. Like I said... this is gonna take some time. The most important thing you can do is Stay The Course. DON\'T GIVE UP. This is gonna be a lot of work, and it\'s gonna take a lot of time... but doesn\'t that make sense considering you\'re changing your life? Listen to the podcast episode for more.\r\nWhat\'s in this episode:
\r\n\r\n - Old habits die hard...
\r\n - Megan joins us! And talks... being Superwoman...
\r\n - How to make a change\r\n
\r\n - Overarching principles governing this thing
\r\n - start small - baby steps
\r\n - how to initiate this new habit
\r\n - celebration & reward
\r\n - attitude
\r\n - do not deviate from the plan
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Habit Change - Mindful.org
\r\n - Zenhabits Habit Change Cheat Sheet
\r\n - Habit Change flowchart
\r\n - NPR - Habits: How They Form And How To Break Them
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website','Old Dogs, New Tricks, and Baby Steps (Podcast Ep. 31)','','inherit','closed','closed','','1015-revision-v1','','','2017-03-31 10:49:11','2017-03-31 14:49:11','',1015,'http://sothisisfitness.com/2017/03/1015-revision-v1.html',0,'revision','',0),(1020,1,'2017-03-31 10:49:55','2017-03-31 14:49:55','Habits are hard to break... but it CAN be done.
\r\nAfter much pondering, it dawns on me that despite having everything you need to achieve success... it IS possible to not even make it out the gate. You can have attainable goals. You can have a plan in place. You can have support systems and you can have the tools themselves necessary to complete the task... but in the end... none of that may matter. Why?\r\nOld habits may be holding you back.
\r\nLet\'s have a chat about habits... and how maybe... you might already have the key to the lock. Forewarning: it\'s going to involve work, trusting yourself (and me)... and a lot of time. Buckle up, kids.\r\nFor the full chat about breaking bad habits and establishing good ones (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nWhoever said \"you can\'t teach an old dog new tricks\" was a dingbat.
\r\nIf you don\'t believe that... you\'ve given up before you started, so let\'s get that nasty little idea that \"you can\'t do it\" out of our heads, m\'kay? Like I\'ve said a million times, and will say a million more... attitude is everything. Now that that\'s out of the way...\r\nHow exactly am I supposed to break these incredibly ingrained habits?
\r\nWell, there\'s a lot to it, and that\'s precisely why I took a whole podcast episode to talk about it... but the short version comes in 3 parts:\r\nStep 1.) Saddle Up For A Long Ride
\r\nYou\'re going to have to accept, in pretty short order, that this is going to be a long, tedious, difficult process. Trust me... I\'m speaking from experience on this one. Yes, it will be hard... but looking at it from the other side of a 130 lb weight loss and 100 mile ultramarathon finish I can tell you it is 1000% worth it to put in the work and make these habit changes happen. You\'re going to need to enlist the help of those closest to you to make this a success. You\'ll need them to both help you keep honest with the new habit... and not (knowingly or unknowingly) hurt or sabotage you.\r\nStep 2.) Learn your habits and retrain your brain
\r\nThis \"new habits\" thing is a two-parter. You\'re not just \"learning new tricks\" and establishing a new habit... you\'re replacing an old habit with this new one. In order to do that, you have to truly understand what your current \"bad\" habits are. Think of what you WANT to be doing (i.e. work out) and what happens when you TRY to do it (i.e. you don\'t get out of bed in time or you get lazy and \"take too long\" reading the paper). Zero in on why you do that bad thing instead of the good thing... what you get out of it, what the reward is for that behavior... and find a way to get that same reward from a better action/habit that helps you achieve your goal. There\'s more to it than that... but again... that\'s why I took a whole podcast episode to talk about this.\r\nStep 3.) Do. Not. Give. Up.
\r\nThat whole \"21 days to make or break a habit\" thing, as it turns out, is total crap. 21 days or a month is a great start, and that might work for some people... but MOST of us require a good 3 or 4 months to successfully retrain an ingrained habit. Yes... that long. We are, after all, creatures of habit... \"what are if not that which we repeatedly do\"... etc. Like I said... this is gonna take some time. The most important thing you can do is Stay The Course. DON\'T GIVE UP. This is gonna be a lot of work, and it\'s gonna take a lot of time... but doesn\'t that make sense considering you\'re changing your life? Listen to the podcast episode for more.\r\nWhat\'s in this episode:
\r\n\r\n - Old habits die hard...
\r\n - Megan joins us! And talks... being Superwoman...
\r\n - How to make a change\r\n
\r\n - Overarching principles governing this thing
\r\n - start small - baby steps
\r\n - how to initiate this new habit
\r\n - celebration & reward
\r\n - attitude
\r\n - do not deviate from the plan
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Habit Change - Mindful.org
\r\n - Zenhabits Habit Change Cheat Sheet
\r\n - Habit Change flowchart
\r\n - NPR - Habits: How They Form And How To Break Them
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website','Old Dogs, New Tricks, and Baby Steps (Podcast Ep. 31)','','inherit','closed','closed','','1015-revision-v1','','','2017-03-31 10:49:55','2017-03-31 14:49:55','',1015,'http://sothisisfitness.com/2017/03/1015-revision-v1.html',0,'revision','',0),(1022,1,'2017-03-31 11:14:27','2017-03-31 15:14:27','','good choice bad choice','','inherit','open','closed','','photogrid_1490972575279','','','2017-03-31 11:15:09','2017-03-31 15:15:09','',1015,'http://sothisisfitness.com/wp-content/uploads/2017/03/PhotoGrid_1490972575279.png',0,'attachment','image/png',0),(1021,1,'2017-03-31 10:52:23','2017-03-31 14:52:23','Habits are hard to break... but it CAN be done.
\r\nAfter much pondering, it dawns on me that despite having everything you need to achieve success... it IS possible to not even make it out the gate. You can have attainable goals. You can have a plan in place. You can have support systems and you can have the tools themselves necessary to complete the task... but in the end... none of that may matter. Why?\r\nOld habits may be holding you back.
\r\nLet\'s have a chat about habits... and how maybe... you might already have the key to the lock. Forewarning: it\'s going to involve work, trusting yourself (and me)... and a lot of time. Buckle up, kids.\r\nFor the full chat about breaking bad habits and establishing good ones (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nWhoever said \"you can\'t teach an old dog new tricks\" was a dingbat.
\r\nIf you don\'t believe that... you\'ve given up before you started, so let\'s get that nasty little idea that \"you can\'t do it\" out of our heads, m\'kay? Like I\'ve said a million times, and will say a million more... attitude is everything. Now that that\'s out of the way...\r\nHow exactly am I supposed to break these incredibly ingrained habits?
\r\nWell, there\'s a lot to it, and that\'s precisely why I took a whole podcast episode to talk about it... but the short version comes in 3 parts:\r\nStep 1.) Saddle Up For A Long Ride
\r\nYou\'re going to have to accept, in pretty short order, that this is going to be a long, tedious, difficult process. Trust me... I\'m speaking from experience on this one. Yes, it will be hard... but looking at it from the other side of a 130 lb weight loss and 100 mile ultramarathon finish I can tell you it is 1000% worth it to put in the work and make these habit changes happen. You\'re going to need to enlist the help of those closest to you to make this a success. You\'ll need them to both help you keep honest with the new habit... and not (knowingly or unknowingly) hurt or sabotage you.\r\nStep 2.) Learn your habits and retrain your brain
\r\nThis \"new habits\" thing is a two-parter. You\'re not just \"learning new tricks\" and establishing a new habit... you\'re replacing an old habit with this new one. In order to do that, you have to truly understand what your current \"bad\" habits are. Think of what you WANT to be doing (i.e. work out) and what happens when you TRY to do it (i.e. you don\'t get out of bed in time or you get lazy and \"take too long\" reading the paper). Zero in on why you do that bad thing instead of the good thing... what you get out of it, what the reward is for that behavior... and find a way to get that same reward from a better action/habit that helps you achieve your goal. There\'s more to it than that... but again... that\'s why I took a whole podcast episode to talk about this.\r\nStep 3.) Do. Not. Give. Up.
\r\nThat whole \"21 days to make or break a habit\" thing, as it turns out, is total crap. 21 days or a month is a great start, and that might work for some people... but MOST of us require a good 3 or 4 months to successfully retrain an ingrained habit. Yes... that long. We are, after all, creatures of habit... \"what are if not that which we repeatedly do\"... etc. Like I said... this is gonna take some time. The most important thing you can do is Stay The Course. DON\'T GIVE UP. This is gonna be a lot of work, and it\'s gonna take a lot of time... but doesn\'t that make sense considering you\'re changing your life? Listen to the podcast episode for more.\r\nWhat\'s in this episode:
\r\n\r\n - Old habits die hard...
\r\n - Megan joins us! And talks... being Superwoman...
\r\n - How to make a change\r\n
\r\n - Overarching principles governing this thing
\r\n - start small - baby steps
\r\n - how to initiate this new habit
\r\n - celebration & reward
\r\n - attitude
\r\n - do not deviate from the plan
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Habit Change - Mindful.org
\r\n - Zenhabits Habit Change Cheat Sheet
\r\n - Habit Change flowchart
\r\n - NPR - Habits: How They Form And How To Break Them
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website','Old Dogs, New Tricks, and Baby Steps (Podcast Ep. 31)','','inherit','closed','closed','','1015-revision-v1','','','2017-03-31 10:52:23','2017-03-31 14:52:23','',1015,'http://sothisisfitness.com/2017/03/1015-revision-v1.html',0,'revision','',0),(1023,1,'2017-03-31 11:15:34','2017-03-31 15:15:34','Habits are hard to break... but it CAN be done.
\r\nAfter much pondering, it dawns on me that despite having everything you need to achieve success... it IS possible to not even make it out the gate. You can have attainable goals. You can have a plan in place. You can have support systems and you can have the tools themselves necessary to complete the task... but in the end... none of that may matter. Why?\r\nOld habits may be holding you back.
\r\nLet\'s have a chat about habits... and how maybe... you might already have the key to the lock. Forewarning: it\'s going to involve work, trusting yourself (and me)... and a lot of time. Buckle up, kids.\r\nFor the full chat about breaking bad habits and establishing good ones (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nWhoever said \"you can\'t teach an old dog new tricks\" was a dingbat.
\r\nIf you don\'t believe that... you\'ve given up before you started, so let\'s get that nasty little idea that \"you can\'t do it\" out of our heads, m\'kay? Like I\'ve said a million times, and will say a million more... attitude is everything. Now that that\'s out of the way...\r\nHow exactly am I supposed to break these incredibly ingrained habits?
\r\nWell, there\'s a lot to it, and that\'s precisely why I took a whole podcast episode to talk about it... but the short version comes in 3 parts:\r\nStep 1.) Saddle Up For A Long Ride
\r\nYou\'re going to have to accept, in pretty short order, that this is going to be a long, tedious, difficult process. Trust me... I\'m speaking from experience on this one. Yes, it will be hard... but looking at it from the other side of a 130 lb weight loss and 100 mile ultramarathon finish I can tell you it is 1000% worth it to put in the work and make these habit changes happen. You\'re going to need to enlist the help of those closest to you to make this a success. You\'ll need them to both help you keep honest with the new habit... and not (knowingly or unknowingly) hurt or sabotage you.\r\nStep 2.) Learn your habits and retrain your brain
\r\n![\"good](\"http://sothisisfitness.com/wp-content/uploads/2017/03/PhotoGrid_1490972575279-300x300.png\")
This \"new habits\" thing is a two-parter. You\'re not just \"learning new tricks\" and establishing a new habit... you\'re replacing an old habit with this new one. In order to do that, you have to truly understand what your current \"bad\" habits are. Think of what you WANT to be doing (i.e. work out) and what happens when you TRY to do it (i.e. you don\'t get out of bed in time or you get lazy and \"take too long\" reading the paper). Zero in on why you do that bad thing instead of the good thing... what you get out of it, what the reward is for that behavior... and find a way to get that same reward from a better action/habit that helps you achieve your goal. There\'s more to it than that... but again... that\'s why I took a whole podcast episode to talk about this.\r\nStep 3.) Do. Not. Give. Up.
\r\nThat whole \"21 days to make or break a habit\" thing, as it turns out, is total crap. 21 days or a month is a great start, and that might work for some people... but MOST of us require a good 3 or 4 months to successfully retrain an ingrained habit. Yes... that long. We are, after all, creatures of habit... \"what are if not that which we repeatedly do\"... etc. Like I said... this is gonna take some time. The most important thing you can do is Stay The Course. DON\'T GIVE UP. This is gonna be a lot of work, and it\'s gonna take a lot of time... but doesn\'t that make sense considering you\'re changing your life? Listen to the podcast episode for more.\r\nWhat\'s in this episode:
\r\n\r\n - Old habits die hard...
\r\n - Megan joins us! And talks... being Superwoman...
\r\n - How to make a change\r\n
\r\n - Overarching principles governing this thing
\r\n - start small - baby steps
\r\n - how to initiate this new habit
\r\n - celebration & reward
\r\n - attitude
\r\n - do not deviate from the plan
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Habit Change - Mindful.org
\r\n - Zenhabits Habit Change Cheat Sheet
\r\n - Habit Change flowchart
\r\n - NPR - Habits: How They Form And How To Break Them
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website','Old Dogs, New Tricks, and Baby Steps (Podcast Ep. 31)','','inherit','closed','closed','','1015-revision-v1','','','2017-03-31 11:15:34','2017-03-31 15:15:34','',1015,'http://sothisisfitness.com/2017/03/1015-revision-v1.html',0,'revision','',0),(1024,1,'2017-03-31 11:24:55','2017-03-31 15:24:55','Habits are hard to break... but it CAN be done.
\r\nAfter much pondering, it dawns on me that despite having everything you need to achieve success... it IS possible to not even make it out the gate. You can have attainable goals. There can be a plan in place. You can have support systems and you can have the tools themselves necessary to complete the task... but in the end... none of that may matter. Why?\r\nOld habits may be holding you back.
\r\nLet\'s have a chat about habits... and how maybe... you might already have the key to the lock. Forewarning: it\'s going to involve work, trusting yourself (and me)... and a lot of time. Buckle up, kids.\r\nFor the full chat about breaking bad habits and establishing good ones (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nWhoever said \"you can\'t teach an old dog new tricks\" was a dingbat.
\r\nIf you don\'t believe that... you\'ve given up before you started, so let\'s get that nasty little idea that \"you can\'t do it\" out of our heads, m\'kay? Like I\'ve said a million times, and will say a million more... attitude is everything. Now that that\'s out of the way...\r\nHow exactly am I supposed to break these incredibly ingrained habits?
\r\nWell, there\'s a lot to it, and that\'s precisely why I took a whole podcast episode to talk about it... but the short version comes in 3 parts:\r\nStep 1.) Saddle Up For A Long Ride
\r\nYou\'re going to have to accept, in pretty short order, that this is going to be a long, tedious, difficult process. Trust me... I\'m speaking from experience on this one. Yes, it will be hard... but looking at it from the other side of a 130 lb weight loss and 100 mile ultramarathon finish I can tell you it is 1000% worth it to put in the work and make these habit changes happen. You\'re going to need to enlist the help of those closest to you to make this a success. You\'ll need them to both help you keep honest with the new habit... and not (knowingly or unknowingly) hurt or sabotage you.\r\nStep 2.) Learn your habits and retrain your brain
\r\nThis \"new habits\" thing is a two-parter. You\'re not just \"learning new tricks\" and establishing a new habit... you\'re replacing an old habit with this new one. In order to do that, you have to truly understand what your current \"bad\" habits are. Think of what you WANT to be doing (i.e. work out) and what happens when you TRY to do it (i.e. you don\'t get out of bed in time or you get lazy and \"take too long\" reading the paper). Zero in on why you do that bad thing instead of the good thing... what you get out of it, what the reward is for that behavior... and find a way to get that same reward from a better action/habit that helps you achieve your goal. There\'s more to it than that... but again... that\'s why I took a whole podcast episode to talk about this.\r\nStep 3.) Habit Change is hard. Do. Not. Give. Up.
\r\nThat whole \"21 days to make or break a habit\" thing, as it turns out, is total crap. 21 days or a month is a great start, and that might work for some people... but MOST of us require a good 3 or 4 months to successfully retrain an ingrained habit. Yes... that long. We are, after all, creatures of habit... \"what are if not that which we repeatedly do\"... etc. Like I said... this is gonna take some time. The most important thing you can do is Stay The Course. DON\'T GIVE UP. This is gonna be a lot of work, and it\'s gonna take a lot of time... but doesn\'t that make sense considering you\'re changing your life? Listen to the podcast episode for more.\r\nWhat\'s in this episode:
\r\n\r\n - Old habits die hard...
\r\n - Megan joins us! And talks... being Superwoman...
\r\n - How to make a change\r\n
\r\n - Overarching principles governing this thing
\r\n - start small - baby steps
\r\n - how to initiate this new habit
\r\n - celebration & reward
\r\n - attitude
\r\n - do not deviate from the plan
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Mindful.org article on changing habits
\r\n - Zenhabits\' Habit-Breaking Cheat Sheet
\r\n - flowchart on changing habits
\r\n - NPR - Habits: How They Form And How To Break Them
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n\r\n','Old Dogs, New Tricks, and Baby Steps (Podcast Ep. 31)','','inherit','closed','closed','','1015-revision-v1','','','2017-03-31 11:24:55','2017-03-31 15:24:55','',1015,'http://sothisisfitness.com/2017/03/1015-revision-v1.html',0,'revision','',0),(1025,1,'2017-03-31 11:34:37','2017-03-31 15:34:37','','habit change - ice cream choices','','inherit','open','closed','','photogrid_1490974370700','','','2017-03-31 11:35:07','2017-03-31 15:35:07','',1015,'http://sothisisfitness.com/wp-content/uploads/2017/03/PhotoGrid_1490974370700.png',0,'attachment','image/png',0),(1026,1,'2017-03-31 11:35:25','2017-03-31 15:35:25','Habits are hard to break... but it CAN be done.
\nAfter much pondering, it dawns on me that despite having everything you need to achieve success... it IS possible to not even make it out the gate. You can have attainable goals. There can be a plan in place. You can have support systems and you can have the tools themselves necessary to complete the task... but in the end... none of that may matter. Why?\nOld habits may be holding you back.
\nLet\'s have a chat about habits... and how maybe... you might already have the key to the lock. Forewarning: it\'s going to involve work, trusting yourself (and me)... and a lot of time. Buckle up, kids.\nFor the full chat about breaking bad habits and establishing good ones (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\n\nWhoever said \"you can\'t teach an old dog new tricks\" was a dingbat.
\nIf you don\'t believe that... you\'ve given up before you started, so let\'s get that nasty little idea that \"you can\'t do it\" out of our heads, m\'kay? Like I\'ve said a million times, and will say a million more... attitude is everything. Now that that\'s out of the way...\nHow exactly am I supposed to break these incredibly ingrained habits?
\nWell, there\'s a lot to it, and that\'s precisely why I took a whole podcast episode to talk about it... but the short version comes in 3 parts:\nStep 1.) Saddle Up For A Long Ride
\nYou\'re going to have to accept, in pretty short order, that this is going to be a long, tedious, difficult process. Trust me... I\'m speaking from experience on this one. Yes, it will be hard... but looking at it from the other side of a 130 lb weight loss and 100 mile ultramarathon finish I can tell you it is 1000% worth it to put in the work and make these habit changes happen. You\'re going to need to enlist the help of those closest to you to make this a success. You\'ll need them to both help you keep honest with the new habit... and not (knowingly or unknowingly) hurt or sabotage you.\nStep 2.) Learn your habits and retrain your brain
\nThis \"new habits\" thing is a two-parter. You\'re not just \"learning new tricks\" and establishing a new habit... you\'re replacing an old habit with this new one. In order to do that, you have to truly understand what your current \"bad\" habits are. Think of what you WANT to be doing (i.e. work out) and what happens when you TRY to do it (i.e. you don\'t get out of bed in time or you get lazy and \"take too long\" reading the paper). Zero in on why you do that bad thing instead of the good thing... what you get out of it, what the reward is for that behavior... and find a way to get that same reward from a better action/habit that helps you achieve your goal. There\'s more to it than that... but again... that\'s why I took a whole podcast episode to talk about this.\nStep 3.) Habit Change is hard. Do. Not. Give. Up.
\nThat whole \"21 days to make or break a habit\" thing, as it turns out, is total crap. 21 days or a month is a great start, and that might work for some people... but MOST of us require a good 3 or 4 months to successfully retrain an ingrained habit. Yes... that long. We are, after all, creatures of habit... \"what are if not that which we repeatedly do\"... etc. Like I said... this is gonna take some time. The most important thing you can do is Stay The Course. DON\'T GIVE UP. This is gonna be a lot of work, and it\'s gonna take a lot of time... but doesn\'t that make sense considering you\'re changing your life? Listen to the podcast episode for more.\nWhat\'s in this episode:
\n\n - Old habits die hard...
\n - Megan joins us! And talks... being Superwoman...
\n - How to make a change\n
\n - Overarching principles governing this thing
\n - start small - baby steps
\n - how to initiate this new habit
\n - celebration & reward
\n - attitude
\n - do not deviate from the plan
\n
\n \n
\nEpisode Resources
\n\n - Mindful.org article on changing habits
\n - Zenhabits\' Habit-Breaking Cheat Sheet
\n - flowchart on changing habits
\n - NPR - Habits: How They Form And How To Break Them
\n
\nConnect with So THIS Is Fitness
\n\n - Facebook
\n - Instagram
\n - The Fitwife\'s Instagram!
\n - Twitter
\n - Email - Darrell@sothisisfitness.com
\n
\nListen to the So THIS Is Fitness Podcast
\nTo listen, you can either use the player below OR browse the following links:\n\nSupport the show by supporting our sponsors!
\nGet 10% off Addaday products with code SoTHISIsFitness10\n\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\n\nHophead Events website\n\nTrue North Running Co. website\n\n','Old Dogs, New Tricks, and Baby Steps (Podcast Ep. 31)','','inherit','closed','closed','','1015-autosave-v1','','','2017-03-31 11:35:25','2017-03-31 15:35:25','',1015,'http://sothisisfitness.com/2017/03/1015-autosave-v1.html',0,'revision','',0),(1027,1,'2017-03-31 11:35:34','2017-03-31 15:35:34','Habits are hard to break... but it CAN be done.
\r\nAfter much pondering, it dawns on me that despite having everything you need to achieve success... it IS possible to not even make it out the gate. You can have attainable goals. There can be a plan in place. You can have support systems and you can have the tools themselves necessary to complete the task... but in the end... none of that may matter. Why?\r\nOld habits may be holding you back.
\r\nLet\'s have a chat about habits... and how maybe... you might already have the key to the lock. Forewarning: it\'s going to involve work, trusting yourself (and me)... and a lot of time. Buckle up, kids.\r\nFor the full chat about breaking bad habits and establishing good ones (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nWhoever said \"you can\'t teach an old dog new tricks\" was a dingbat.
\r\nIf you don\'t believe that... you\'ve given up before you started, so let\'s get that nasty little idea that \"you can\'t do it\" out of our heads, m\'kay? Like I\'ve said a million times, and will say a million more... attitude is everything. Now that that\'s out of the way...\r\nHow exactly am I supposed to break these incredibly ingrained habits?
\r\nWell, there\'s a lot to it, and that\'s precisely why I took a whole podcast episode to talk about it... but the short version comes in 3 parts:\r\nStep 1.) Saddle Up For A Long Ride
\r\nYou\'re going to have to accept, in pretty short order, that this is going to be a long, tedious, difficult process. Trust me... I\'m speaking from experience on this one. Yes, it will be hard... but looking at it from the other side of a 130 lb weight loss and 100 mile ultramarathon finish I can tell you it is 1000% worth it to put in the work and make these habit changes happen. You\'re going to need to enlist the help of those closest to you to make this a success. You\'ll need them to both help you keep honest with the new habit... and not (knowingly or unknowingly) hurt or sabotage you.\r\nStep 2.) Learn your habits and retrain your brain
\r\nThis \"new habits\" thing is a two-parter. You\'re not just \"learning new tricks\" and establishing a new habit... you\'re replacing an old habit with this new one. In order to do that, you have to truly understand what your current \"bad\" habits are. Think of what you WANT to be doing (i.e. work out) and what happens when you TRY to do it (i.e. you don\'t get out of bed in time or you get lazy and \"take too long\" reading the paper). Zero in on why you do that bad thing instead of the good thing... what you get out of it, what the reward is for that behavior... and find a way to get that same reward from a better action/habit that helps you achieve your goal. There\'s more to it than that... but again... that\'s why I took a whole podcast episode to talk about this.\r\nStep 3.) Habit Change is hard. Do. Not. Give. Up.
\r\nThat whole \"21 days to make or break a habit\" thing, as it turns out, is total crap. 21 days or a month is a great start, and that might work for some people... but MOST of us require a good 3 or 4 months to successfully retrain an ingrained habit. Yes... that long. We are, after all, creatures of habit... \"what are if not that which we repeatedly do\"... etc. Like I said... this is gonna take some time. The most important thing you can do is Stay The Course. DON\'T GIVE UP. This is gonna be a lot of work, and it\'s gonna take a lot of time... but doesn\'t that make sense considering you\'re changing your life? Listen to the podcast episode for more.\r\nWhat\'s in this episode:
\r\n\r\n - Old habits die hard...
\r\n - Megan joins us! And talks... being Superwoman...
\r\n - How to make a change\r\n
\r\n - Overarching principles governing this thing
\r\n - start small - baby steps
\r\n - how to initiate this new habit
\r\n - celebration & reward
\r\n - attitude
\r\n - do not deviate from the plan
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Mindful.org article on changing habits
\r\n - Zenhabits\' Habit-Breaking Cheat Sheet
\r\n - flowchart on changing habits
\r\n - NPR - Habits: How They Form And How To Break Them
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n\r\n','Old Dogs, New Tricks, and Baby Steps (Podcast Ep. 31)','','inherit','closed','closed','','1015-revision-v1','','','2017-03-31 11:35:34','2017-03-31 15:35:34','',1015,'http://sothisisfitness.com/2017/03/1015-revision-v1.html',0,'revision','',0),(1028,1,'2017-04-06 08:15:58','2017-04-06 12:15:58','Maybe the impossible... is really just improbable...
\r\nSomething major happened in a relatively small and obscure part of the athletic world this past weekend. It\'s the sort of thing that makes you stop and think. This thing... if you look at it in a big picture sort of way... kind of makes you realize (as if you needed another clue)... that maybe there is no limit to what we are capable of.\r\nIt\'s all relative - put this in perspective.
\r\nAn event called The Barkley Marathons occurred this past weekend. It is widely regarded to be the hardest footrace on the planet. There is no quick and easy way to describe to you how very physically and mentally demanding this race is - most people... honestly... simply cannot comprehend it. Suffice it to say... it is generally considered to be on the edge of human capability and next to impossible. This past weekend... a man named John Kelly became the 15th ever finisher in the race\'s 31 year history.\r\nEvery once in a while...
\r\nsomething truly special happens that gives people hope and inspires (a) movement of some kind. I think this year\'s Barkley Marathons finish provided just that.\r\nFor the full interview with John Kelly about his incredible Barkley Marathons 2017 finish (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nIt bears repeating: Attitude is everything.
\r\nAsk any marathoner or, especially, ultramarathoner out there. Ask anyone who\'s made it through a massive weight-loss journey and kept the weight off. Any dancer or professional athlete. Anyone who\'s done anything difficult and worth doing. They will tell you... attitude can make or break you.\r\nAnd that, in the end, is what makes a Barkley Marathons finisher.
\r\nI used to think, as many people do, that in order to achieve something like this you must be a super-elite athlete... a world-record holder... and have top results in the \"biggest and baddest\" ultramarathons out there. John does not fit this description. Instead... he is an \"average joe\". He trained properly, respected the event, and had a no-quit attitude.\r\n\r\n[caption id=\"attachment_1038\" align=\"alignright\" width=\"300\"]![\"John](\"http://sothisisfitness.com/wp-content/uploads/2017/04/0403170904-e1491480862674-300x300.jpg\")
Photo Credit - Ed Aramayo[/caption]\r\nThe Barkley Marathons is one of the great equalizers of our time.
\r\nIt doesn\'t care who you are or how \"great\" your athletic achievements. That\'s why someone like John can finish the event while many of the most prolific endurance runners have met defeat. John Kelly is proof to us all that the \"impossible\" IS possible... whatever it is... as long as you put in the work and believe in yourself. Lucky for us... he\'s joined me today to tell his tale and share just how he made it through.\r\nWhat happened at this year\'s Barkley Marathons was special.
\r\nThere were, as always, many great triumphs and incredible efforts given forth by the 35 participants who were lucky (or unlucky) enough to toe the start line. There were two very particular triumphs of the human spirit that occurred, though. That of John Kelly and Gary Robbins. They had teamed up and worked together for four of the 5 loops of the course... but to start lap 5, they were forced to go different directions around the course. That is where their stories diverge. That is where we see that next level... the edge of reason and ability, where all that remains to see you through to the end is a little thing your high school football coach might\'ve called \"heart\".\r\nI will always be floored by things like this.
\r\n[caption id=\"attachment_1039\" align=\"alignright\" width=\"300\"]![\"John](\"http://sothisisfitness.com/wp-content/uploads/2017/04/P1030916-300x225.jpg\")
Photo Credit - Joe Kelly[/caption]\r\n\r\nThere\'s just something so special and important about people going up against seemingly impossible odds. You can\'t help but root for them, cheer them on, feel joy for their highs and despair with them on the lows. I think, in some small way, we feel their struggle reflects our own... and we need them to succeed and overcome so that we, too, can feel it\'s possible to succeed and overcome in our own struggle.\r\n\r\nThere\'s no denying... seeing John Kelly triumph to become the 15th finisher of The Barkley Marathons is a monumental achievement. It\'s something that should prove to us all beyond a shadow of a doubt... that we, too, CAN achieve our goals. All we have to do is train, respect the magnitude of our task... and believe we can do it. Believe we truly have no limits preventing us from accomplishing the goal. Join me for episode 32 and my chat with John by following the links below.\r\nWhat\'s in this episode:
\r\n\r\n - Darrell has a new job!
\r\n - Megan makes AMAZING Turkey Chili
\r\n - The Barkley Marathons happened last weekend
\r\n - John Kelly - Barkley Marathons 2017 finisher/winner (15th ever) joins us!\r\n
\r\n - WHO IS John Kelly?
\r\n - Life outside of running
\r\n - Getting into running
\r\n - The ultramarathon switch
\r\n - Why Barkley
\r\n - The first 2 attempts
\r\n - Barkley Marathons success... and how to achieve it
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n\r\n','John Kelly, The Barkley Marathons, and \"Heart\" (Podcast #32)','','publish','open','open','','john-kelly-and-the-barkley-marathons-podcast-32','','','2017-04-09 13:45:32','2017-04-09 17:45:32','',0,'http://sothisisfitness.com/?p=1028',0,'post','',0),(1029,1,'2017-04-06 02:53:45','2017-04-06 06:53:45','','podcast 32 john kelly and the barkley marathons','Photo Credit - Ed Aramayo','inherit','open','closed','','photogrid_1491459947625','','','2017-04-06 08:11:22','2017-04-06 12:11:22','',1028,'http://sothisisfitness.com/wp-content/uploads/2017/04/PhotoGrid_1491459947625.png',0,'attachment','image/png',0),(1030,1,'2017-04-06 02:54:20','2017-04-06 06:54:20','(See www.SoTHISIsFitness.com/podcast32 for extended show notes/blog)\r\nMaybe the impossible... is really just improbable...
\r\nSomething major happened in a relatively small and obscure part of the athletic world this past weekend. It\'s the sort of thing that makes you stop and think. This thing... if you look at it in a big picture sort of way... kind of makes you realize (as if you needed another clue)... that maybe there is no limit to what we are capable of.\r\nIt\'s all relative. Put this in perspective.
\r\nAn event called The Barkley Marathons occurred this past weekend. It is widely regarded to be (one of) the hardest footrace(s) on the planet. This past weekend... a man named John Kelly became the 15th ever finisher in the race\'s 31 year history.\r\n\r\nMany people think that in order to achieve something like this you must be a super-elite athlete... a world-record holder... and have top results in the \"biggest and baddest\" ultramarathons out there. John does not fit this description. Instead... he is an \"average joe\". He trained properly, respected the event, and had a no-quit attitude. John Kelly is proof to us all that it IS possible... whatever it is... as long as you put in the work and believe in yourself. Lucky for us... he\'s joined me today to tell his tale.\r\n\r\nFor the extended show notes and blog, check out www.SoTHISIsFitness.com\r\nWhat\'s in this episode:
\r\n\r\n - Darrell has a new job!
\r\n - Megan makes AMAZING Turkey Chili
\r\n - The Barkley Marathons happened last weekend
\r\n - John Kelly - Barkley Marathons 2017 finisher/winner (15th ever) joins us!\r\n
\r\n - WHO IS John Kelly?
\r\n - Life outside of running
\r\n - Getting into running
\r\n - The ultramarathon switch
\r\n - Why Barkley
\r\n - The first 2 attempts
\r\n - Barkley Marathons success... and how to achieve it
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n\r\n','','','inherit','closed','closed','','1028-revision-v1','','','2017-04-06 02:54:20','2017-04-06 06:54:20','',1028,'http://sothisisfitness.com/2017/04/1028-revision-v1.html',0,'revision','',0),(1031,1,'2017-04-06 07:12:15','2017-04-06 11:12:15','Maybe the impossible... is really just improbable...
\r\nSomething major happened in a relatively small and obscure part of the athletic world this past weekend. It\'s the sort of thing that makes you stop and think. This thing... if you look at it in a big picture sort of way... kind of makes you realize (as if you needed another clue)... that maybe there is no limit to what we are capable of.\r\nIt\'s all relative - put this in perspective.
\r\nAn event called The Barkley Marathons occurred this past weekend. It is widely regarded to be (one of) the hardest footrace(s) on the planet. The application method is a secret. There\'s a 12 hour window where the start could possibly happen. The course is over some of the toughest terrain in trail running and you must navigate the unmarked course with a map and compass 5 times, from different directions each time. You must locate books, which act as checkpoints, and retrieve the appropriate page as proof you correctly navigated the course. This past weekend... a man named John Kelly became the 15th ever finisher in the race\'s 31 year history.\r\n\r\nMany people think that in order to achieve something like this you must be a super-elite athlete... a world-record holder... and have top results in the \"biggest and baddest\" ultramarathons out there. John does not fit this description. Instead... he is an \"average joe\". He trained properly, respected the event, and had a no-quit attitude. John Kelly is proof to us all that it IS possible... whatever it is... as long as you put in the work and believe in yourself. Lucky for us... he\'s joined me today to tell his tale.\r\n\r\nFor the extended show notes and blog, check out www.SoTHISIsFitness.com\r\nWhat\'s in this episode:
\r\n\r\n - Darrell has a new job!
\r\n - Megan makes AMAZING Turkey Chili
\r\n - The Barkley Marathons happened last weekend
\r\n - John Kelly - Barkley Marathons 2017 finisher/winner (15th ever) joins us!\r\n
\r\n - WHO IS John Kelly?
\r\n - Life outside of running
\r\n - Getting into running
\r\n - The ultramarathon switch
\r\n - Why Barkley
\r\n - The first 2 attempts
\r\n - Barkley Marathons success... and how to achieve it
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n\r\n','John Kelly and The Barkley Marathons (Podcast #32)','','inherit','closed','closed','','1028-revision-v1','','','2017-04-06 07:12:15','2017-04-06 11:12:15','',1028,'http://sothisisfitness.com/2017/04/1028-revision-v1.html',0,'revision','',0),(1032,1,'2017-04-06 07:19:44','2017-04-06 11:19:44','Maybe the impossible... is really just improbable...
\r\nSomething major happened in a relatively small and obscure part of the athletic world this past weekend. It\'s the sort of thing that makes you stop and think. This thing... if you look at it in a big picture sort of way... kind of makes you realize (as if you needed another clue)... that maybe there is no limit to what we are capable of.\r\nIt\'s all relative - put this in perspective.
\r\nAn event called The Barkley Marathons occurred this past weekend. It is widely regarded to be the hardest footrace on the planet. There is no quick and easy way to describe to you how very physically and mentally demanding this race is. Suffice it to say... it is generally considered to be on the edge of human capability and next to impossible. This past weekend... a man named John Kelly became the 15th ever finisher in the race\'s 31 year history.\r\nEvery once in a while...
\r\nsomething truly special happens that gives people hope and inspires (a) movement of some kind. I think this year\'s Barkley Marathons finish provided just that.\r\n\r\nMany people think that in order to achieve something like this you must be a super-elite athlete... a world-record holder... and have top results in the \"biggest and baddest\" ultramarathons out there. John does not fit this description. Instead... he is an \"average joe\". He trained properly, respected the event, and had a no-quit attitude. John Kelly is proof to us all that it IS possible... whatever it is... as long as you put in the work and believe in yourself. Lucky for us... he\'s joined me today to tell his tale.\r\n\r\nFor the extended show notes and blog, check out www.SoTHISIsFitness.com\r\nWhat\'s in this episode:
\r\n\r\n - Darrell has a new job!
\r\n - Megan makes AMAZING Turkey Chili
\r\n - The Barkley Marathons happened last weekend
\r\n - John Kelly - Barkley Marathons 2017 finisher/winner (15th ever) joins us!\r\n
\r\n - WHO IS John Kelly?
\r\n - Life outside of running
\r\n - Getting into running
\r\n - The ultramarathon switch
\r\n - Why Barkley
\r\n - The first 2 attempts
\r\n - Barkley Marathons success... and how to achieve it
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n\r\n','John Kelly and The Barkley Marathons (Podcast #32)','','inherit','closed','closed','','1028-revision-v1','','','2017-04-06 07:19:44','2017-04-06 11:19:44','',1028,'http://sothisisfitness.com/2017/04/1028-revision-v1.html',0,'revision','',0),(1033,1,'2017-04-06 07:22:20','2017-04-06 11:22:20','Maybe the impossible... is really just improbable...
\r\nSomething major happened in a relatively small and obscure part of the athletic world this past weekend. It\'s the sort of thing that makes you stop and think. This thing... if you look at it in a big picture sort of way... kind of makes you realize (as if you needed another clue)... that maybe there is no limit to what we are capable of.\r\nIt\'s all relative - put this in perspective.
\r\nAn event called The Barkley Marathons occurred this past weekend. It is widely regarded to be the hardest footrace on the planet. There is no quick and easy way to describe to you how very physically and mentally demanding this race is. Suffice it to say... it is generally considered to be on the edge of human capability and next to impossible. This past weekend... a man named John Kelly became the 15th ever finisher in the race\'s 31 year history.\r\nEvery once in a while...
\r\nsomething truly special happens that gives people hope and inspires (a) movement of some kind. I think this year\'s Barkley Marathons finish provided just that.\r\nFor the full interview with John Kelly about his incredible Barkley Marathons 2017 finish (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\n\r\nMany people think that in order to achieve something like this you must be a super-elite athlete... a world-record holder... and have top results in the \"biggest and baddest\" ultramarathons out there. John does not fit this description. Instead... he is an \"average joe\". He trained properly, respected the event, and had a no-quit attitude. John Kelly is proof to us all that it IS possible... whatever it is... as long as you put in the work and believe in yourself. Lucky for us... he\'s joined me today to tell his tale.\r\n\r\nFor the extended show notes and blog, check out www.SoTHISIsFitness.com\r\nWhat\'s in this episode:
\r\n\r\n - Darrell has a new job!
\r\n - Megan makes AMAZING Turkey Chili
\r\n - The Barkley Marathons happened last weekend
\r\n - John Kelly - Barkley Marathons 2017 finisher/winner (15th ever) joins us!\r\n
\r\n - WHO IS John Kelly?
\r\n - Life outside of running
\r\n - Getting into running
\r\n - The ultramarathon switch
\r\n - Why Barkley
\r\n - The first 2 attempts
\r\n - Barkley Marathons success... and how to achieve it
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n\r\n','John Kelly and The Barkley Marathons (Podcast #32)','','inherit','closed','closed','','1028-revision-v1','','','2017-04-06 07:22:20','2017-04-06 11:22:20','',1028,'http://sothisisfitness.com/2017/04/1028-revision-v1.html',0,'revision','',0),(1034,1,'2017-04-06 07:52:56','2017-04-06 11:52:56','Maybe the impossible... is really just improbable...
\r\nSomething major happened in a relatively small and obscure part of the athletic world this past weekend. It\'s the sort of thing that makes you stop and think. This thing... if you look at it in a big picture sort of way... kind of makes you realize (as if you needed another clue)... that maybe there is no limit to what we are capable of.\r\nIt\'s all relative - put this in perspective.
\r\nAn event called The Barkley Marathons occurred this past weekend. It is widely regarded to be the hardest footrace on the planet. There is no quick and easy way to describe to you how very physically and mentally demanding this race is - most people... honestly... simply cannot comprehend it. Suffice it to say... it is generally considered to be on the edge of human capability and next to impossible. This past weekend... a man named John Kelly became the 15th ever finisher in the race\'s 31 year history.\r\nEvery once in a while...
\r\nsomething truly special happens that gives people hope and inspires (a) movement of some kind. I think this year\'s Barkley Marathons finish provided just that.\r\nFor the full interview with John Kelly about his incredible Barkley Marathons 2017 finish (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nIt bears repeating: Attitude is everything.
\r\nAsk any marathoner or, especially, ultramarathoner out there. Ask anyone who\'s made it through a massive weight-loss journey and kept the weight off. Any dancer or professional athlete. Anyone who\'s done anything difficult and worth doing. They will tell you... attitude can make or break you.\r\nAnd that, in the end, is what makes a Barkley Marathons finisher.
\r\nI used to think, as many people do, that in order to achieve something like this you must be a super-elite athlete... a world-record holder... and have top results in the \"biggest and baddest\" ultramarathons out there. John does not fit this description. Instead... he is an \"average joe\". He trained properly, respected the event, and had a no-quit attitude.\r\nThe Barkley Marathons is one of the great equalizers of our time.
\r\nIt doesn\'t care who you are or how \"great\" your athletic achievements. That\'s why someone like John can finish the event while many of the most prolific endurance runners have met defeat. John Kelly is proof to us all that the \"impossible\" IS possible... whatever it is... as long as you put in the work and believe in yourself. Lucky for us... he\'s joined me today to tell his tale.\r\nWhat happened at this year\'s Barkley Marathons was special.
\r\nThere were, as always, many great triumphs and incredible efforts given forth by the 35 participants who were lucky (or unlucky) enough to toe the start line. There were two very particular triumphs of the human spirit that occurred, though. That of John Kelly and Gary Robbins. They had teamed up and worked together for four of the 5 loops of the course... but to start lap 5, they were forced to go different directions around the course. That is where their stories diverge. On So THIS Is Fitness Podcast #32... we chat with John to hear his story.\r\nI will always be floored by things like this.
\r\nThere\'s just something so special and important about people going up against seemingly impossible odds. You can\'t help but root for them, cheer them on, feel joy for their highs and despair with them on the lows. I think, in some small way, we feel their struggle reflects our own... and we need them to succeed and overcome so that we, too, can feel it\'s possible to succeed and overcome in our own struggle.\r\n\r\nThere\'s no denying... seeing John Kelly triumph to become the 15th finisher of The Barkley Marathons is a monumental achievement. It\'s something that should prove to us all beyond a shadow of a doubt... that we, too, CAN achieve our goals. All we have to do is train, respect the magnitude of our task... and believe we can do it. Believe we truly have no limits preventing us from accomplishing the goal. Join me for episode 32 and my chat with John by following the links below.\r\n\r\nFor the extended show notes and blog, check out www.SoTHISIsFitness.com\r\nWhat\'s in this episode:
\r\n\r\n - Darrell has a new job!
\r\n - Megan makes AMAZING Turkey Chili
\r\n - The Barkley Marathons happened last weekend
\r\n - John Kelly - Barkley Marathons 2017 finisher/winner (15th ever) joins us!\r\n
\r\n - WHO IS John Kelly?
\r\n - Life outside of running
\r\n - Getting into running
\r\n - The ultramarathon switch
\r\n - Why Barkley
\r\n - The first 2 attempts
\r\n - Barkley Marathons success... and how to achieve it
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n\r\n','John Kelly, The Barkley Marathons, and \"Heart\" (Podcast #32)','','inherit','closed','closed','','1028-revision-v1','','','2017-04-06 07:52:56','2017-04-06 11:52:56','',1028,'http://sothisisfitness.com/2017/04/1028-revision-v1.html',0,'revision','',0),(1035,1,'2017-04-06 07:58:59','2017-04-06 11:58:59','Maybe the impossible... is really just improbable...
\r\nSomething major happened in a relatively small and obscure part of the athletic world this past weekend. It\'s the sort of thing that makes you stop and think. This thing... if you look at it in a big picture sort of way... kind of makes you realize (as if you needed another clue)... that maybe there is no limit to what we are capable of.\r\nIt\'s all relative - put this in perspective.
\r\nAn event called The Barkley Marathons occurred this past weekend. It is widely regarded to be the hardest footrace on the planet. There is no quick and easy way to describe to you how very physically and mentally demanding this race is - most people... honestly... simply cannot comprehend it. Suffice it to say... it is generally considered to be on the edge of human capability and next to impossible. This past weekend... a man named John Kelly became the 15th ever finisher in the race\'s 31 year history.\r\nEvery once in a while...
\r\nsomething truly special happens that gives people hope and inspires (a) movement of some kind. I think this year\'s Barkley Marathons finish provided just that.\r\nFor the full interview with John Kelly about his incredible Barkley Marathons 2017 finish (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nIt bears repeating: Attitude is everything.
\r\nAsk any marathoner or, especially, ultramarathoner out there. Ask anyone who\'s made it through a massive weight-loss journey and kept the weight off. Any dancer or professional athlete. Anyone who\'s done anything difficult and worth doing. They will tell you... attitude can make or break you.\r\nAnd that, in the end, is what makes a Barkley Marathons finisher.
\r\nI used to think, as many people do, that in order to achieve something like this you must be a super-elite athlete... a world-record holder... and have top results in the \"biggest and baddest\" ultramarathons out there. John does not fit this description. Instead... he is an \"average joe\". He trained properly, respected the event, and had a no-quit attitude.\r\nThe Barkley Marathons is one of the great equalizers of our time.
\r\nIt doesn\'t care who you are or how \"great\" your athletic achievements. That\'s why someone like John can finish the event while many of the most prolific endurance runners have met defeat. John Kelly is proof to us all that the \"impossible\" IS possible... whatever it is... as long as you put in the work and believe in yourself. Lucky for us... he\'s joined me today to tell his tale and share just how he made it through.\r\nWhat happened at this year\'s Barkley Marathons was special.
\r\nThere were, as always, many great triumphs and incredible efforts given forth by the 35 participants who were lucky (or unlucky) enough to toe the start line. There were two very particular triumphs of the human spirit that occurred, though. That of John Kelly and Gary Robbins. They had teamed up and worked together for four of the 5 loops of the course... but to start lap 5, they were forced to go different directions around the course. That is where their stories diverge. That is where we see that next level... the edge of reason and ability, where all that remains to see you through to the end is a little thing your high school football coach might\'ve called \"heart\".\r\nI will always be floored by things like this.
\r\nThere\'s just something so special and important about people going up against seemingly impossible odds. You can\'t help but root for them, cheer them on, feel joy for their highs and despair with them on the lows. I think, in some small way, we feel their struggle reflects our own... and we need them to succeed and overcome so that we, too, can feel it\'s possible to succeed and overcome in our own struggle.\r\n\r\nThere\'s no denying... seeing John Kelly triumph to become the 15th finisher of The Barkley Marathons is a monumental achievement. It\'s something that should prove to us all beyond a shadow of a doubt... that we, too, CAN achieve our goals. All we have to do is train, respect the magnitude of our task... and believe we can do it. Believe we truly have no limits preventing us from accomplishing the goal. Join me for episode 32 and my chat with John by following the links below.\r\n\r\nFor the extended show notes and blog, check out www.SoTHISIsFitness.com\r\nWhat\'s in this episode:
\r\n\r\n - Darrell has a new job!
\r\n - Megan makes AMAZING Turkey Chili
\r\n - The Barkley Marathons happened last weekend
\r\n - John Kelly - Barkley Marathons 2017 finisher/winner (15th ever) joins us!\r\n
\r\n - WHO IS John Kelly?
\r\n - Life outside of running
\r\n - Getting into running
\r\n - The ultramarathon switch
\r\n - Why Barkley
\r\n - The first 2 attempts
\r\n - Barkley Marathons success... and how to achieve it
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n\r\n','John Kelly, The Barkley Marathons, and \"Heart\" (Podcast #32)','','inherit','closed','closed','','1028-revision-v1','','','2017-04-06 07:58:59','2017-04-06 11:58:59','',1028,'http://sothisisfitness.com/2017/04/1028-revision-v1.html',0,'revision','',0),(1036,1,'2017-04-06 08:10:01','2017-04-06 12:10:01','','John Kelly - Barkley Marathons finish','Photo Credit - Ed Aramayo','inherit','open','closed','','0403171315a','','','2017-04-06 08:13:31','2017-04-06 12:13:31','',1028,'http://sothisisfitness.com/wp-content/uploads/2017/04/0403171315a.jpg',0,'attachment','image/jpeg',0),(1037,1,'2017-04-06 08:10:11','2017-04-06 12:10:11','','John Kelly, Barkley Marathons','Photo Credit - Tyler Landrum','inherit','open','closed','','img_7234','','','2017-04-06 08:13:37','2017-04-06 12:13:37','',1028,'http://sothisisfitness.com/wp-content/uploads/2017/04/IMG_7234.jpg',0,'attachment','image/jpeg',0),(1038,1,'2017-04-06 08:10:16','2017-04-06 12:10:16','','John Kelly - Barkley Course Photo','Photo Credit - Ed Aramayo','inherit','open','closed','','0403170904','','','2017-04-06 08:13:52','2017-04-06 12:13:52','',1028,'http://sothisisfitness.com/wp-content/uploads/2017/04/0403170904.jpg',0,'attachment','image/jpeg',0),(1039,1,'2017-04-06 08:10:29','2017-04-06 12:10:29','','John Kelly, Barkley Marathons finish','Photo Credit - Joe Kelly','inherit','open','closed','','p1030916','','','2017-04-06 08:12:23','2017-04-06 12:12:23','',1028,'http://sothisisfitness.com/wp-content/uploads/2017/04/P1030916.jpg',0,'attachment','image/jpeg',0),(1041,1,'2017-04-06 08:15:58','2017-04-06 12:15:58','Maybe the impossible... is really just improbable...
\r\nSomething major happened in a relatively small and obscure part of the athletic world this past weekend. It\'s the sort of thing that makes you stop and think. This thing... if you look at it in a big picture sort of way... kind of makes you realize (as if you needed another clue)... that maybe there is no limit to what we are capable of.\r\nIt\'s all relative - put this in perspective.
\r\nAn event called The Barkley Marathons occurred this past weekend. It is widely regarded to be the hardest footrace on the planet. There is no quick and easy way to describe to you how very physically and mentally demanding this race is - most people... honestly... simply cannot comprehend it. Suffice it to say... it is generally considered to be on the edge of human capability and next to impossible. This past weekend... a man named John Kelly became the 15th ever finisher in the race\'s 31 year history.\r\nEvery once in a while...
\r\nsomething truly special happens that gives people hope and inspires (a) movement of some kind. I think this year\'s Barkley Marathons finish provided just that.\r\nFor the full interview with John Kelly about his incredible Barkley Marathons 2017 finish (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nIt bears repeating: Attitude is everything.
\r\nAsk any marathoner or, especially, ultramarathoner out there. Ask anyone who\'s made it through a massive weight-loss journey and kept the weight off. Any dancer or professional athlete. Anyone who\'s done anything difficult and worth doing. They will tell you... attitude can make or break you.\r\nAnd that, in the end, is what makes a Barkley Marathons finisher.
\r\nI used to think, as many people do, that in order to achieve something like this you must be a super-elite athlete... a world-record holder... and have top results in the \"biggest and baddest\" ultramarathons out there. John does not fit this description. Instead... he is an \"average joe\". He trained properly, respected the event, and had a no-quit attitude.\r\n\r\n[caption id=\"attachment_1038\" align=\"alignright\" width=\"300\"] Photo Credit - Ed Aramayo[/caption]\r\nThe Barkley Marathons is one of the great equalizers of our time.
\r\nIt doesn\'t care who you are or how \"great\" your athletic achievements. That\'s why someone like John can finish the event while many of the most prolific endurance runners have met defeat. John Kelly is proof to us all that the \"impossible\" IS possible... whatever it is... as long as you put in the work and believe in yourself. Lucky for us... he\'s joined me today to tell his tale and share just how he made it through.\r\nWhat happened at this year\'s Barkley Marathons was special.
\r\nThere were, as always, many great triumphs and incredible efforts given forth by the 35 participants who were lucky (or unlucky) enough to toe the start line. There were two very particular triumphs of the human spirit that occurred, though. That of John Kelly and Gary Robbins. They had teamed up and worked together for four of the 5 loops of the course... but to start lap 5, they were forced to go different directions around the course. That is where their stories diverge. That is where we see that next level... the edge of reason and ability, where all that remains to see you through to the end is a little thing your high school football coach might\'ve called \"heart\".\r\nI will always be floored by things like this.
\r\n[caption id=\"attachment_1039\" align=\"alignright\" width=\"300\"] Photo Credit - Joe Kelly[/caption]\r\n\r\nThere\'s just something so special and important about people going up against seemingly impossible odds. You can\'t help but root for them, cheer them on, feel joy for their highs and despair with them on the lows. I think, in some small way, we feel their struggle reflects our own... and we need them to succeed and overcome so that we, too, can feel it\'s possible to succeed and overcome in our own struggle.\r\n\r\nThere\'s no denying... seeing John Kelly triumph to become the 15th finisher of The Barkley Marathons is a monumental achievement. It\'s something that should prove to us all beyond a shadow of a doubt... that we, too, CAN achieve our goals. All we have to do is train, respect the magnitude of our task... and believe we can do it. Believe we truly have no limits preventing us from accomplishing the goal. Join me for episode 32 and my chat with John by following the links below.\r\nWhat\'s in this episode:
\r\n\r\n - Darrell has a new job!
\r\n - Megan makes AMAZING Turkey Chili
\r\n - The Barkley Marathons happened last weekend
\r\n - John Kelly - Barkley Marathons 2017 finisher/winner (15th ever) joins us!\r\n
\r\n - WHO IS John Kelly?
\r\n - Life outside of running
\r\n - Getting into running
\r\n - The ultramarathon switch
\r\n - Why Barkley
\r\n - The first 2 attempts
\r\n - Barkley Marathons success... and how to achieve it
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n\r\n','John Kelly, The Barkley Marathons, and \"Heart\" (Podcast #32)','','inherit','closed','closed','','1028-revision-v1','','','2017-04-06 08:15:58','2017-04-06 12:15:58','',1028,'http://sothisisfitness.com/2017/04/1028-revision-v1.html',0,'revision','',0),(1040,1,'2017-04-06 08:14:59','2017-04-06 12:14:59','Maybe the impossible... is really just improbable...
\r\nSomething major happened in a relatively small and obscure part of the athletic world this past weekend. It\'s the sort of thing that makes you stop and think. This thing... if you look at it in a big picture sort of way... kind of makes you realize (as if you needed another clue)... that maybe there is no limit to what we are capable of.\r\nIt\'s all relative - put this in perspective.
\r\nAn event called The Barkley Marathons occurred this past weekend. It is widely regarded to be the hardest footrace on the planet. There is no quick and easy way to describe to you how very physically and mentally demanding this race is - most people... honestly... simply cannot comprehend it. Suffice it to say... it is generally considered to be on the edge of human capability and next to impossible. This past weekend... a man named John Kelly became the 15th ever finisher in the race\'s 31 year history.\r\nEvery once in a while...
\r\nsomething truly special happens that gives people hope and inspires (a) movement of some kind. I think this year\'s Barkley Marathons finish provided just that.\r\nFor the full interview with John Kelly about his incredible Barkley Marathons 2017 finish (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nIt bears repeating: Attitude is everything.
\r\nAsk any marathoner or, especially, ultramarathoner out there. Ask anyone who\'s made it through a massive weight-loss journey and kept the weight off. Any dancer or professional athlete. Anyone who\'s done anything difficult and worth doing. They will tell you... attitude can make or break you.\r\nAnd that, in the end, is what makes a Barkley Marathons finisher.
\r\nI used to think, as many people do, that in order to achieve something like this you must be a super-elite athlete... a world-record holder... and have top results in the \"biggest and baddest\" ultramarathons out there. John does not fit this description. Instead... he is an \"average joe\". He trained properly, respected the event, and had a no-quit attitude.\r\n\r\n[caption id=\"attachment_1038\" align=\"alignright\" width=\"300\"] Photo Credit - Ed Aramayo[/caption]\r\nThe Barkley Marathons is one of the great equalizers of our time.
\r\nIt doesn\'t care who you are or how \"great\" your athletic achievements. That\'s why someone like John can finish the event while many of the most prolific endurance runners have met defeat. John Kelly is proof to us all that the \"impossible\" IS possible... whatever it is... as long as you put in the work and believe in yourself. Lucky for us... he\'s joined me today to tell his tale and share just how he made it through.\r\nWhat happened at this year\'s Barkley Marathons was special.
\r\nThere were, as always, many great triumphs and incredible efforts given forth by the 35 participants who were lucky (or unlucky) enough to toe the start line. There were two very particular triumphs of the human spirit that occurred, though. That of John Kelly and Gary Robbins. They had teamed up and worked together for four of the 5 loops of the course... but to start lap 5, they were forced to go different directions around the course. That is where their stories diverge. That is where we see that next level... the edge of reason and ability, where all that remains to see you through to the end is a little thing your high school football coach might\'ve called \"heart\".\r\nI will always be floored by things like this.
\r\n[caption id=\"attachment_1039\" align=\"alignright\" width=\"300\"] Photo Credit - Joe Kelly[/caption]\r\n\r\nThere\'s just something so special and important about people going up against seemingly impossible odds. You can\'t help but root for them, cheer them on, feel joy for their highs and despair with them on the lows. I think, in some small way, we feel their struggle reflects our own... and we need them to succeed and overcome so that we, too, can feel it\'s possible to succeed and overcome in our own struggle.\r\n\r\nThere\'s no denying... seeing John Kelly triumph to become the 15th finisher of The Barkley Marathons is a monumental achievement. It\'s something that should prove to us all beyond a shadow of a doubt... that we, too, CAN achieve our goals. All we have to do is train, respect the magnitude of our task... and believe we can do it. Believe we truly have no limits preventing us from accomplishing the goal. Join me for episode 32 and my chat with John by following the links below.\r\n\r\nFor the extended show notes and blog, check out www.SoTHISIsFitness.com\r\nWhat\'s in this episode:
\r\n\r\n - Darrell has a new job!
\r\n - Megan makes AMAZING Turkey Chili
\r\n - The Barkley Marathons happened last weekend
\r\n - John Kelly - Barkley Marathons 2017 finisher/winner (15th ever) joins us!\r\n
\r\n - WHO IS John Kelly?
\r\n - Life outside of running
\r\n - Getting into running
\r\n - The ultramarathon switch
\r\n - Why Barkley
\r\n - The first 2 attempts
\r\n - Barkley Marathons success... and how to achieve it
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n\r\n','John Kelly, The Barkley Marathons, and \"Heart\" (Podcast #32)','','inherit','closed','closed','','1028-revision-v1','','','2017-04-06 08:14:59','2017-04-06 12:14:59','',1028,'http://sothisisfitness.com/2017/04/1028-revision-v1.html',0,'revision','',0),(1043,1,'2017-04-13 08:28:22','2017-04-13 12:28:22','Who says it can\'t be you?
\r\nThere are people are out there doing some pretty amazing things... and often I find they simply fell into it by accident. No grand designs of fame, fortune, and conquering. Simply... \"I want to run Boston\"... or... \"I\'d like to stay fit in the off-season\". And then, before you know it... you\'re crushing several 100 mile ultramarathons in a year and setting world records running marathons in 7 continents... at 42 years old... like Mike Wardian.\r\nOK... so maybe he\'s special... but the point remains!
\r\nI only just learned of Mike Wardian\'s existence around the time I ran the Millinocket Marathon. From that point in time, either my awareness of him or his star power skyrocketed... maybe both. What I have seen of this man is the kind of thing I hope to see in the rest of the world. He\'s unlocked the secret... and I\'m thrilled to share it with you guys today.\r\nFor the full interview with Michael Wardian about his superhuman feats and a taste of his down-to-earth attitude (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nMike Wardian has figured it out.
\r\nI am thoroughly and completely impressed by Michael Wardian as a human being. He is, simply put, extraordinary. I could list off his superhuman accomplishments but we\'d be here all day. The bottom line is... he\'s reached deep down in the well and found something within himself that he has piped directly to the surface... and the world has responded positively to it.\r\nMichael Wardian Goes The Distance
\r\nHe\'s quickly rising to the top ranks of the running world. Mike is a big fish who\'s little, obscure pond is growing and being discovered. He\'s collecting accomplishments of such magnitude that the only people who can truly understand them... are those who are very \"plugged in\" to the running world. I told my dad last night that my podcast guest this week was Michael Wardian - a man who ran 7 marathons in 7 continents in 7 days... and he stumbled over himself unable to understand how someone could logistically and physically do 7 marathons... in 7 continents... in 7 days. We didn\'t even GET to the part where he won the whole thing by posting a 2:45 average time in each one.\r\n\r\nIt\'s not just his accomplishments I\'m impressed with, though. As I said... I\'m impressed with him as a human being. Mike is a special kind of guy. Through all his accomplishments and good fortune with sponsors... even breaking world records...\r\nMike Wardian is about as normal and humble as they come.
\r\nDespite his super-human feats and impressive running resume... he\'s just a guy having fun running. He fully understands how fortunate of a position he\'s in, and he doesn\'t take it for granted. He gets to do what he loves, hold down a steady job that allows him to do it, and his family supports him.\r\nMost importantly - he doesn\'t let anything hold him back.
\r\nMike just turned 43. That means that, just months ago, he not only finished... but WON... the World Marathon Challenge... at 42 years old. And he set records while doing it! This year he plans to run some of the toughest 100 mile ultramarathons out there - Hardrock 100, Western States Endurance Run, and others... not to mention all the other marathons and ultras he\'ll do. At 43 years of age. Like I said before... he\'s a regular guy. He found something he enjoys, he works at it, and he excels.\r\nWho\'s to say we can\'t all do the same?
\r\nWhen you get right down to it... aside from current conditioning level and past accomplishments... there\'s not a whole lot that separates people like you and me from Mike Wardian (as crazy as that might sound). He simply doesn\'t let anything hold him back. He has let go of any percieved limits he once thought he had. Now? He just works for it and DOES it. He lives life limitless. We should all take a page out of his book and try it. Give a listen to episode 33 of the podcast for my chat with him and you\'ll see what I mean about him. I think you\'ll like him.\r\nWhat\'s in this episode:
\r\n\r\n - Darrell is legit!
\r\n - Virtual Training is a thing
\r\n - Hills are WAY steeper in person
\r\n - Mike Wardian joins us for a chat!\r\n
\r\n - Living the dream
\r\n - Winning the World Marathon Challenge
\r\n - Running a marathon in Antarctica
\r\n - What REALLY happened out there during the 2017 Barkley Marathons
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Mike\'s Website
\r\n - Mike\'s Facebook
\r\n - The World Marathon Challenge
\r\n - The Barkley Marathons wikipedia page
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n','Michael Wardian Goes The Distance (Podcast #33)','','publish','open','open','','michael-wardian','','','2017-04-13 08:28:59','2017-04-13 12:28:59','',0,'http://sothisisfitness.com/?p=1043',0,'post','',0),(1044,1,'2017-04-13 07:31:10','2017-04-13 11:31:10','','Michael Wardian goes the distance','','inherit','open','closed','','wordswag_1492061574250','','','2017-04-13 08:02:45','2017-04-13 12:02:45','',0,'http://sothisisfitness.com/wp-content/uploads/2017/04/wordswag_1492061574250.jpg',0,'attachment','image/jpeg',0),(1045,1,'2017-04-13 08:15:40','2017-04-13 12:15:40','Who says it can\'t be you?
\r\nSome people are out there doing some pretty amazing things... and often I find they simply fell into it by accident. No grand designs of fame, fortune, and conquering. Simply... \"I want to run Boston\"... or... \"I\'d like to stay fit in the off-season\". And then, before you know it... you\'re crushing several 100 mile ultramarathons in a year and setting world records running marathons in 7 continents... at 42 years old... like Mike Wardian.\r\nOK... so maybe he\'s special... but the point remains!
\r\nI only just learned of Mike Wardian\'s existence around the time I ran the Millinocket Marathon. From that point in time, either my awareness of him or his star power skyrocketed... maybe both. What I have seen of this man is the kind of thing I hope to see in the rest of the world. He\'s unlocked the secret... and I\'m thrilled to share it with you guys today.\r\nFor the full interview with John Kelly about his incredible Barkley Marathons 2017 finish (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nMike Wardian has figured it out.
\r\n \r\n\r\nI am thoroughly and completely impressed by Michael Wardian as a human being. He is, simply put, extraordinary. I could list off his superhuman accomplishments but we\'d be here all day. The bottom line is... he\'s reached deep down in the well and found something within himself that he has piped directly to the surface... and the world has responded positively to it. It\'s not just his accomplishments I\'m impressed with, though. As I said... I\'m impressed with him as a human being.\r\nMike is a special kind of person
\r\nHe\'s quickly rising to the top ranks of the running world. Mike is a big fish who\'s little, obscure pond is growing and being discovered. He\'s collecting accomplishments of such magnitude that the only people who can truly understand them... are those who are very \"plugged in\" to the running world. I told my dad last night that my podcast guest this week was Michael Wardian - a man who ran 7 marathons in 7 continents in 7 days... and he stumbled over himself unable to understand how someone could logistically and physically do 7 marathons... in 7 continents... in 7 days. We didn\'t even GET to the part where he won the whole thing by posting a 2:45 average time in each one. Through all this, though... one thing sticks out to me, in particular, about Mike.\r\nMike Wardian is about as normal and humble as they come.
\r\nDespite his super-human feats and impressive running resume... he\'s just a guy having fun running. He fully understands how fortunate of a position he\'s in, and he doesn\'t take it for granted. He gets to do what he loves, hold down a steady job that allows him to do it, and his family supports him.\r\nMost importantly - he doesn\'t let anything hold him back.
\r\nMike just turned 43. That means that, just months ago, he not only finished... but WON... the World Marathon Challenge... at 42 years old. And he set records while doing it! This year he plans to run some of the toughest 100 mile ultramarathons out there - Hardrock 100, Western States Endurance Run, and others... not to mention all the other marathons and ultras he\'ll do. At 43 years of age. Like I said before... he\'s a regular guy. he found something he enjoys, he works at it, and he excels.\r\nWho\'s to say we can\'t all do the same?
\r\nWhen you get right down to it... aside from current conditioning level and past accomplishments... there\'s not a whole lot that separates people like you and me from Mike Wardian (as crazy as that might sound). He simply doesn\'t let anything hold him back. He has let go of any percieved limits he once thought he had. Now? He just works for it and DOES it. He lives life limitless. We should all take a page out of his book and try it. Give a listen to episode 33 of the podcast for my chat with him and you\'ll see what I mean about him. I think you\'ll like him.\r\nWhat\'s in this episode:
\r\n\r\n - Darrell is legit!
\r\n - Virtual Training is a thing
\r\n - Hills are WAY steeper in person
\r\n - Mike Wardian joins us for a chat!\r\n
\r\n - Living the dream
\r\n - Winning the World Marathon Challenge
\r\n - Running a marathon in Antarctica
\r\n - What REALLY happened out there during the 2017 Barkley Marathons
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Mike\'s Website
\r\n - Mike\'s Facebook
\r\n - The World Marathon Challenge
\r\n - The Barkley Marathons wikipedia page
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n','Michael Wardian Goes The Distance (Podcast #33)','','inherit','closed','closed','','1043-revision-v1','','','2017-04-13 08:15:40','2017-04-13 12:15:40','',1043,'http://sothisisfitness.com/2017/04/1043-revision-v1.html',0,'revision','',0),(1046,1,'2017-04-13 08:17:23','2017-04-13 12:17:23','Who says it can\'t be you?
\r\nSome people are out there doing some pretty amazing things... and often I find they simply fell into it by accident. No grand designs of fame, fortune, and conquering. Simply... \"I want to run Boston\"... or... \"I\'d like to stay fit in the off-season\". And then, before you know it... you\'re crushing several 100 mile ultramarathons in a year and setting world records running marathons in 7 continents... at 42 years old... like Mike Wardian.\r\nOK... so maybe he\'s special... but the point remains!
\r\nI only just learned of Mike Wardian\'s existence around the time I ran the Millinocket Marathon. From that point in time, either my awareness of him or his star power skyrocketed... maybe both. What I have seen of this man is the kind of thing I hope to see in the rest of the world. He\'s unlocked the secret... and I\'m thrilled to share it with you guys today.\r\nFor the full interview with John Kelly about his incredible Barkley Marathons 2017 finish (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nMike Wardian has figured it out.
\r\nI am thoroughly and completely impressed by Michael Wardian as a human being. He is, simply put, extraordinary. I could list off his superhuman accomplishments but we\'d be here all day. The bottom line is... he\'s reached deep down in the well and found something within himself that he has piped directly to the surface... and the world has responded positively to it. It\'s not just his accomplishments I\'m impressed with, though. As I said... I\'m impressed with him as a human being.\r\nMike is a special kind of person
\r\nHe\'s quickly rising to the top ranks of the running world. Mike is a big fish who\'s little, obscure pond is growing and being discovered. He\'s collecting accomplishments of such magnitude that the only people who can truly understand them... are those who are very \"plugged in\" to the running world. I told my dad last night that my podcast guest this week was Michael Wardian - a man who ran 7 marathons in 7 continents in 7 days... and he stumbled over himself unable to understand how someone could logistically and physically do 7 marathons... in 7 continents... in 7 days. We didn\'t even GET to the part where he won the whole thing by posting a 2:45 average time in each one. Through all this, though... one thing sticks out to me, in particular, about Mike.\r\nMike Wardian is about as normal and humble as they come.
\r\nDespite his super-human feats and impressive running resume... he\'s just a guy having fun running. He fully understands how fortunate of a position he\'s in, and he doesn\'t take it for granted. He gets to do what he loves, hold down a steady job that allows him to do it, and his family supports him.\r\nMost importantly - he doesn\'t let anything hold him back.
\r\nMike just turned 43. That means that, just months ago, he not only finished... but WON... the World Marathon Challenge... at 42 years old. And he set records while doing it! This year he plans to run some of the toughest 100 mile ultramarathons out there - Hardrock 100, Western States Endurance Run, and others... not to mention all the other marathons and ultras he\'ll do. At 43 years of age. Like I said before... he\'s a regular guy. he found something he enjoys, he works at it, and he excels.\r\nWho\'s to say we can\'t all do the same?
\r\nWhen you get right down to it... aside from current conditioning level and past accomplishments... there\'s not a whole lot that separates people like you and me from Mike Wardian (as crazy as that might sound). He simply doesn\'t let anything hold him back. He has let go of any percieved limits he once thought he had. Now? He just works for it and DOES it. He lives life limitless. We should all take a page out of his book and try it. Give a listen to episode 33 of the podcast for my chat with him and you\'ll see what I mean about him. I think you\'ll like him.\r\nWhat\'s in this episode:
\r\n\r\n - Darrell is legit!
\r\n - Virtual Training is a thing
\r\n - Hills are WAY steeper in person
\r\n - Mike Wardian joins us for a chat!\r\n
\r\n - Living the dream
\r\n - Winning the World Marathon Challenge
\r\n - Running a marathon in Antarctica
\r\n - What REALLY happened out there during the 2017 Barkley Marathons
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Mike\'s Website
\r\n - Mike\'s Facebook
\r\n - The World Marathon Challenge
\r\n - The Barkley Marathons wikipedia page
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n','Michael Wardian Goes The Distance (Podcast #33)','','inherit','closed','closed','','1043-revision-v1','','','2017-04-13 08:17:23','2017-04-13 12:17:23','',1043,'http://sothisisfitness.com/2017/04/1043-revision-v1.html',0,'revision','',0),(1047,1,'2017-04-13 08:20:59','2017-04-13 12:20:59','Who says it can\'t be you?
\r\nThere are people are out there doing some pretty amazing things... and often I find they simply fell into it by accident. No grand designs of fame, fortune, and conquering. Simply... \"I want to run Boston\"... or... \"I\'d like to stay fit in the off-season\". And then, before you know it... you\'re crushing several 100 mile ultramarathons in a year and setting world records running marathons in 7 continents... at 42 years old... like Mike Wardian.\r\nOK... so maybe he\'s special... but the point remains!
\r\nI only just learned of Mike Wardian\'s existence around the time I ran the Millinocket Marathon. From that point in time, either my awareness of him or his star power skyrocketed... maybe both. What I have seen of this man is the kind of thing I hope to see in the rest of the world. He\'s unlocked the secret... and I\'m thrilled to share it with you guys today.\r\nFor the full interview with Michael Wardian about his superhuman feats and a taste of his down-to-earth attitude (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nMike Wardian has figured it out.
\r\nI am thoroughly and completely impressed by Michael Wardian as a human being. He is, simply put, extraordinary. I could list off his superhuman accomplishments but we\'d be here all day. The bottom line is... he\'s reached deep down in the well and found something within himself that he has piped directly to the surface... and the world has responded positively to it. It\'s not just his accomplishments I\'m impressed with, though. As I said... I\'m impressed with him as a human being.\r\nMike is a special kind of person
\r\nHe\'s quickly rising to the top ranks of the running world. Mike is a big fish who\'s little, obscure pond is growing and being discovered. He\'s collecting accomplishments of such magnitude that the only people who can truly understand them... are those who are very \"plugged in\" to the running world. I told my dad last night that my podcast guest this week was Michael Wardian - a man who ran 7 marathons in 7 continents in 7 days... and he stumbled over himself unable to understand how someone could logistically and physically do 7 marathons... in 7 continents... in 7 days. We didn\'t even GET to the part where he won the whole thing by posting a 2:45 average time in each one. Through all this, though... one thing sticks out to me, in particular, about Mike.\r\nMike Wardian is about as normal and humble as they come.
\r\nDespite his super-human feats and impressive running resume... he\'s just a guy having fun running. He fully understands how fortunate of a position he\'s in, and he doesn\'t take it for granted. He gets to do what he loves, hold down a steady job that allows him to do it, and his family supports him.\r\nMost importantly - he doesn\'t let anything hold him back.
\r\nMike just turned 43. That means that, just months ago, he not only finished... but WON... the World Marathon Challenge... at 42 years old. And he set records while doing it! This year he plans to run some of the toughest 100 mile ultramarathons out there - Hardrock 100, Western States Endurance Run, and others... not to mention all the other marathons and ultras he\'ll do. At 43 years of age. Like I said before... he\'s a regular guy. he found something he enjoys, he works at it, and he excels.\r\nWho\'s to say we can\'t all do the same?
\r\nWhen you get right down to it... aside from current conditioning level and past accomplishments... there\'s not a whole lot that separates people like you and me from Mike Wardian (as crazy as that might sound). He simply doesn\'t let anything hold him back. He has let go of any percieved limits he once thought he had. Now? He just works for it and DOES it. He lives life limitless. We should all take a page out of his book and try it. Give a listen to episode 33 of the podcast for my chat with him and you\'ll see what I mean about him. I think you\'ll like him.\r\nWhat\'s in this episode:
\r\n\r\n - Darrell is legit!
\r\n - Virtual Training is a thing
\r\n - Hills are WAY steeper in person
\r\n - Mike Wardian joins us for a chat!\r\n
\r\n - Living the dream
\r\n - Winning the World Marathon Challenge
\r\n - Running a marathon in Antarctica
\r\n - What REALLY happened out there during the 2017 Barkley Marathons
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Mike\'s Website
\r\n - Mike\'s Facebook
\r\n - The World Marathon Challenge
\r\n - The Barkley Marathons wikipedia page
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n','Michael Wardian Goes The Distance (Podcast #33)','','inherit','closed','closed','','1043-revision-v1','','','2017-04-13 08:20:59','2017-04-13 12:20:59','',1043,'http://sothisisfitness.com/2017/04/1043-revision-v1.html',0,'revision','',0),(1048,1,'2017-04-13 08:24:25','2017-04-13 12:24:25','Who says it can\'t be you?
\r\nThere are people are out there doing some pretty amazing things... and often I find they simply fell into it by accident. No grand designs of fame, fortune, and conquering. Simply... \"I want to run Boston\"... or... \"I\'d like to stay fit in the off-season\". And then, before you know it... you\'re crushing several 100 mile ultramarathons in a year and setting world records running marathons in 7 continents... at 42 years old... like Mike Wardian.\r\nOK... so maybe he\'s special... but the point remains!
\r\nI only just learned of Mike Wardian\'s existence around the time I ran the Millinocket Marathon. From that point in time, either my awareness of him or his star power skyrocketed... maybe both. What I have seen of this man is the kind of thing I hope to see in the rest of the world. He\'s unlocked the secret... and I\'m thrilled to share it with you guys today.\r\nFor the full interview with Michael Wardian about his superhuman feats and a taste of his down-to-earth attitude (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nMike Wardian has figured it out.
\r\nI am thoroughly and completely impressed by Michael Wardian as a human being. He is, simply put, extraordinary. I could list off his superhuman accomplishments but we\'d be here all day. The bottom line is... he\'s reached deep down in the well and found something within himself that he has piped directly to the surface... and the world has responded positively to it.\r\nMichael Wardian Goes The Distance
\r\nHe\'s quickly rising to the top ranks of the running world. Mike is a big fish who\'s little, obscure pond is growing and being discovered. He\'s collecting accomplishments of such magnitude that the only people who can truly understand them... are those who are very \"plugged in\" to the running world. I told my dad last night that my podcast guest this week was Michael Wardian - a man who ran 7 marathons in 7 continents in 7 days... and he stumbled over himself unable to understand how someone could logistically and physically do 7 marathons... in 7 continents... in 7 days. We didn\'t even GET to the part where he won the whole thing by posting a 2:45 average time in each one.\r\n\r\nIt\'s not just his accomplishments I\'m impressed with, though. As I said... I\'m impressed with him as a human being. Mike is a special kind of guy. Through all his accomplishments and good fortune with sponsors... even breaking world records...\r\nMike Wardian is about as normal and humble as they come.
\r\nDespite his super-human feats and impressive running resume... he\'s just a guy having fun running. He fully understands how fortunate of a position he\'s in, and he doesn\'t take it for granted. He gets to do what he loves, hold down a steady job that allows him to do it, and his family supports him.\r\nMost importantly - he doesn\'t let anything hold him back.
\r\nMike just turned 43. That means that, just months ago, he not only finished... but WON... the World Marathon Challenge... at 42 years old. And he set records while doing it! This year he plans to run some of the toughest 100 mile ultramarathons out there - Hardrock 100, Western States Endurance Run, and others... not to mention all the other marathons and ultras he\'ll do. At 43 years of age. Like I said before... he\'s a regular guy. he found something he enjoys, he works at it, and he excels.\r\nWho\'s to say we can\'t all do the same?
\r\nWhen you get right down to it... aside from current conditioning level and past accomplishments... there\'s not a whole lot that separates people like you and me from Mike Wardian (as crazy as that might sound). He simply doesn\'t let anything hold him back. He has let go of any percieved limits he once thought he had. Now? He just works for it and DOES it. He lives life limitless. We should all take a page out of his book and try it. Give a listen to episode 33 of the podcast for my chat with him and you\'ll see what I mean about him. I think you\'ll like him.\r\nWhat\'s in this episode:
\r\n\r\n - Darrell is legit!
\r\n - Virtual Training is a thing
\r\n - Hills are WAY steeper in person
\r\n - Mike Wardian joins us for a chat!\r\n
\r\n - Living the dream
\r\n - Winning the World Marathon Challenge
\r\n - Running a marathon in Antarctica
\r\n - What REALLY happened out there during the 2017 Barkley Marathons
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Mike\'s Website
\r\n - Mike\'s Facebook
\r\n - The World Marathon Challenge
\r\n - The Barkley Marathons wikipedia page
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n','Michael Wardian Goes The Distance (Podcast #33)','','inherit','closed','closed','','1043-revision-v1','','','2017-04-13 08:24:25','2017-04-13 12:24:25','',1043,'http://sothisisfitness.com/2017/04/1043-revision-v1.html',0,'revision','',0),(1049,1,'2017-04-13 08:28:22','2017-04-13 12:28:22','Who says it can\'t be you?
\r\nThere are people are out there doing some pretty amazing things... and often I find they simply fell into it by accident. No grand designs of fame, fortune, and conquering. Simply... \"I want to run Boston\"... or... \"I\'d like to stay fit in the off-season\". And then, before you know it... you\'re crushing several 100 mile ultramarathons in a year and setting world records running marathons in 7 continents... at 42 years old... like Mike Wardian.\r\nOK... so maybe he\'s special... but the point remains!
\r\nI only just learned of Mike Wardian\'s existence around the time I ran the Millinocket Marathon. From that point in time, either my awareness of him or his star power skyrocketed... maybe both. What I have seen of this man is the kind of thing I hope to see in the rest of the world. He\'s unlocked the secret... and I\'m thrilled to share it with you guys today.\r\nFor the full interview with Michael Wardian about his superhuman feats and a taste of his down-to-earth attitude (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nMike Wardian has figured it out.
\r\nI am thoroughly and completely impressed by Michael Wardian as a human being. He is, simply put, extraordinary. I could list off his superhuman accomplishments but we\'d be here all day. The bottom line is... he\'s reached deep down in the well and found something within himself that he has piped directly to the surface... and the world has responded positively to it.\r\nMichael Wardian Goes The Distance
\r\nHe\'s quickly rising to the top ranks of the running world. Mike is a big fish who\'s little, obscure pond is growing and being discovered. He\'s collecting accomplishments of such magnitude that the only people who can truly understand them... are those who are very \"plugged in\" to the running world. I told my dad last night that my podcast guest this week was Michael Wardian - a man who ran 7 marathons in 7 continents in 7 days... and he stumbled over himself unable to understand how someone could logistically and physically do 7 marathons... in 7 continents... in 7 days. We didn\'t even GET to the part where he won the whole thing by posting a 2:45 average time in each one.\r\n\r\nIt\'s not just his accomplishments I\'m impressed with, though. As I said... I\'m impressed with him as a human being. Mike is a special kind of guy. Through all his accomplishments and good fortune with sponsors... even breaking world records...\r\nMike Wardian is about as normal and humble as they come.
\r\nDespite his super-human feats and impressive running resume... he\'s just a guy having fun running. He fully understands how fortunate of a position he\'s in, and he doesn\'t take it for granted. He gets to do what he loves, hold down a steady job that allows him to do it, and his family supports him.\r\nMost importantly - he doesn\'t let anything hold him back.
\r\nMike just turned 43. That means that, just months ago, he not only finished... but WON... the World Marathon Challenge... at 42 years old. And he set records while doing it! This year he plans to run some of the toughest 100 mile ultramarathons out there - Hardrock 100, Western States Endurance Run, and others... not to mention all the other marathons and ultras he\'ll do. At 43 years of age. Like I said before... he\'s a regular guy. He found something he enjoys, he works at it, and he excels.\r\nWho\'s to say we can\'t all do the same?
\r\nWhen you get right down to it... aside from current conditioning level and past accomplishments... there\'s not a whole lot that separates people like you and me from Mike Wardian (as crazy as that might sound). He simply doesn\'t let anything hold him back. He has let go of any percieved limits he once thought he had. Now? He just works for it and DOES it. He lives life limitless. We should all take a page out of his book and try it. Give a listen to episode 33 of the podcast for my chat with him and you\'ll see what I mean about him. I think you\'ll like him.\r\nWhat\'s in this episode:
\r\n\r\n - Darrell is legit!
\r\n - Virtual Training is a thing
\r\n - Hills are WAY steeper in person
\r\n - Mike Wardian joins us for a chat!\r\n
\r\n - Living the dream
\r\n - Winning the World Marathon Challenge
\r\n - Running a marathon in Antarctica
\r\n - What REALLY happened out there during the 2017 Barkley Marathons
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Mike\'s Website
\r\n - Mike\'s Facebook
\r\n - The World Marathon Challenge
\r\n - The Barkley Marathons wikipedia page
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\nTrue North Running Co. website\r\n','Michael Wardian Goes The Distance (Podcast #33)','','inherit','closed','closed','','1043-revision-v1','','','2017-04-13 08:28:22','2017-04-13 12:28:22','',1043,'http://sothisisfitness.com/2017/04/1043-revision-v1.html',0,'revision','',0);
INSERT INTO `wp_ryff_posts` VALUES (1051,1,'2017-04-20 08:35:37','2017-04-20 12:35:37','It\'s a damn shame.
\r\nI\'m a runner... a marathoner... so of course, I can\'t help talking about, and even writing about, the Boston Marathon. This year, though... I feel compelled to talk NOT about the marathon itself... but something else. There\'s a part of Boston Marathon weekend that I\'m pretty sure most people don\'t know exists. To be fair, there\'s so much excitement on Boston Marathon weekend... I suppose it can be easy to miss - even I missed it for quite a while. But now... not only do I know about it... I can\'t forget it. I\'m talking, of course, about Tough Ruck.\r\nThe real meaning and importance of this event cannot be overstated.
\r\nThe first of the coveted Boston Marathon medals goes, not to the first finishers of Monday\'s prestigious marathon... but to the finishers Tough Ruck. You might, at first, be offended, or even shocked at that... but if you were there... you\'d get why. Allow me to educate you...\r\nFor all the interviews and story on Tough Ruck (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nThe real \"marathon weekend\" action begins Saturday...
\r\nnot with the Boston Marathon expo... but with Tough Ruck. By or before 4 am the Saturday before Patriot\'s Day... Minuteman National Historical Park comes alive with volunteers, both civilian and military, preparing for what is to come. As the sun comes up, hundreds of servicemen and women, veterans and active duty home on leave, their families, friends, and civilians that support them, all begin to fill up the green in front of The Old Manse in Concord, MA.\r\n![\"Boston](\"http://sothisisfitness.com/wp-content/uploads/2017/04/IMG_20170415_091350-300x225.jpg\")
Yes, the first Boston Marathon medals go to these men and women.
\r\nMen and women receive these well-deserved medals adorned with a special Tough Ruck pin after slogging through 26.2 miles with a 15 lb, 35 lb, or even 50 lb rucksack. These ruckers do this along the Battle Road; the trail where the original Patriots fought against tyranny for our independance now used to remember and honor all those who fell, both then and now, defending and fighting for their nation. So what is Tough Ruck... and where did it come from?\r\nTough Ruck was born from fire and baptized in bravery.
\r\nWhen the Boston Marathon was bombed in 2013... terrorists thought they crushed us. Instead, they showed the true colors of the City of Boston, its people, and its visitors. A number of those had been ruck marching the marathon - after ruck marching 26.2 miles, hearing the call, they sprang into action helping in any way they could. With increased security, they weren\'t able to ruck march the marathon in full gear again.\r\n![\"Tough](\"http://sothisisfitness.com/wp-content/uploads/2017/04/IMG_20170415_072245-225x300.jpg\")
Rather than be defeated, they were re-born from the ashes.
\r\nTough Ruck was born from the fire of the Boston Marathon bomb blasts and baptized in the bravery of the men and women who acted so quickly and instinctively to serve and save their fellow man. It\'s that exact spirit, honor, and love of life that makes Tough Ruck what it is. There\'s no way to truly describe it, you simply have to experience it. On this episode 34 of the podcast... we introduce you to Tough Ruck and chat with those who made it happen... and those who rucked it this year.\r\nWhat\'s in this episode:
\r\n\r\n - Darrell\'s still bad at time management
\r\n - Boston Marathon Weekend
\r\n - a new \"What\'s In The Box?\"
\r\n - Tough Ruck\r\n
\r\n - what it is
\r\n - where it came from
\r\n - why you should care
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Tough Ruck Website - www.ToughRuck.org
\r\n - Millitary Friends Foundation Website
\r\n - Team RWB
\r\n - The Boston Marathon
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n','Tough Ruck (Podcast #34)','','publish','open','open','','tough-ruck-podcast-34','','','2017-04-20 08:35:37','2017-04-20 12:35:37','',0,'http://sothisisfitness.com/?p=1051',0,'post','',0),(1052,1,'2017-04-20 07:19:58','2017-04-20 11:19:58','','tough ruck title image','','inherit','open','closed','','wordswag_1492666270767','','','2017-04-20 07:20:15','2017-04-20 11:20:15','',1051,'http://sothisisfitness.com/wp-content/uploads/2017/04/wordswag_1492666270767.jpg',0,'attachment','image/jpeg',0),(1053,1,'2017-04-20 07:20:19','2017-04-20 11:20:19','Tough Ruck was born from fire and baptized in bravery.
\r\nWhen the Boston Marathon was bombed in 2013... terrorists thought they crushed us. Instead, they showed the true colors of the City of Boston, its people, and its visitors. A number of those had been ruck marching the marathon - after ruck marching 26.2 miles, hearing the call, they sprang into action helping in any way they can. With increased security, they weren\'t able to ruck march the marathon in full gear again.\r\n\r\nRather than be defeated, they were re-born from the ashes.\r\n\r\nTough Ruck was born from the fire of the Boston Marathon bomb blasts and baptized in the bravery of the men and women who acted so quickly and instinctively to serve their fellow man. It\'s that exact spirit, honor, and love of their fellow man that makes Tough Ruck what it is. There\'s no way to truly describe it, you simply have to experience it. On this episode of the podcast... we introduce you to Tough Ruck and chat with those who made it happen... and those who rucked it this year.\r\n\r\nFor the full interview with Michael Wardian about his superhuman feats and a taste of his down-to-earth attitude (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nWhat\'s in this episode:
\r\n\r\n - Darrell\'s still bad at time management
\r\n - Boston Marathon Weekend
\r\n - a new \"What\'s In The Box?\"
\r\n - Tough Ruck\r\n
\r\n - what it is
\r\n - where it came from
\r\n - why you should care
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Tough Ruck Website
\r\n - Millitary Friends Foundation Website
\r\n - Team RWB
\r\n - The Boston Marathon
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website','Tough Ruck (Podcast #34)','','inherit','closed','closed','','1051-revision-v1','','','2017-04-20 07:20:19','2017-04-20 11:20:19','',1051,'http://sothisisfitness.com/2017/04/1051-revision-v1.html',0,'revision','',0),(1055,1,'2017-04-20 08:21:05','2017-04-20 12:21:05','It\'s a damn shame.
\r\nI\'m a runner... a marathoner... so of course, I can\'t help talking about, and even writing about, the Boston Marathon. This year, though... I feel compelled to talk NOT about the marathon itself... but something else. There\'s a part of Boston Marathon weekend that I\'m pretty sure most people don\'t know exists. To be fair, there\'s so much excitement on Boston Marathon weekend... I suppose it can be easy to miss - even I missed it for quite a while. But now... not only do I know about it... I can\'t forget it. I\'m talking, of course, about Tough Ruck.\r\nThe real meaning and importance of this event cannot be overstated.
\r\nThe first of the coveted Boston Marathon medals goes, not to the first finishers of Monday\'s prestigious marathon... but to the finishers Tough Ruck. You might, at first, be offended, or even shocked at that... but if you were there... you\'d get why. Allow me to educate you...\r\nFor all the interviews and story on Tough Ruck (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nThe real \"marathon weekend\" action begins Saturday...
\r\nnot with the Boston Marathon expo... but with Tough Ruck. By or before 4 am the Saturday before Patriot\'s Day... Minuteman National Historical Park comes alive with volunteers, both civilian and military, preparing for what is to come. As the sun comes up, hundreds of servicemen and women, veterans and active duty home on leave, their families, friends, and civilians that support them, all begin to fill up the green in front of The Old Manse in Concord, MA.\r\nYes, the first Boston Marathon medals go to these men and women.
\r\nMen and women receive these well-deserved medals adorned with a special Tough Ruck pin after slogging through 26.2 miles with a 15 lb, 35 lb, or even 50 lb rucksack. These ruckers do this along the Battle Road; the trail where the original Patriots fought against tyranny for our independance now used to remember and honor all those who fell, both then and now, defending and fighting for their nation. So what is Tough Ruck... and where did it come from?\r\nTough Ruck was born from fire and baptized in bravery.
\r\nWhen the Boston Marathon was bombed in 2013... terrorists thought they crushed us. Instead, they showed the true colors of the City of Boston, its people, and its visitors. A number of those had been ruck marching the marathon - after ruck marching 26.2 miles, hearing the call, they sprang into action helping in any way they could. With increased security, they weren\'t able to ruck march the marathon in full gear again.\r\n\r\nRather than be defeated, they were re-born from the ashes.\r\n\r\nTough Ruck was born from the fire of the Boston Marathon bomb blasts and baptized in the bravery of the men and women who acted so quickly and instinctively to serve and save their fellow man. It\'s that exact spirit, honor, and love of life that makes Tough Ruck what it is. There\'s no way to truly describe it, you simply have to experience it. On this episode 34 of the podcast... we introduce you to Tough Ruck and chat with those who made it happen... and those who rucked it this year.\r\nWhat\'s in this episode:
\r\n\r\n - Darrell\'s still bad at time management
\r\n - Boston Marathon Weekend
\r\n - a new \"What\'s In The Box?\"
\r\n - Tough Ruck\r\n
\r\n - what it is
\r\n - where it came from
\r\n - why you should care
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Tough Ruck Website - www.ToughRuck.org
\r\n - Millitary Friends Foundation Website
\r\n - Team RWB
\r\n - The Boston Marathon
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n','Tough Ruck (Podcast #34)','','inherit','closed','closed','','1051-revision-v1','','','2017-04-20 08:21:05','2017-04-20 12:21:05','',1051,'http://sothisisfitness.com/2017/04/1051-revision-v1.html',0,'revision','',0),(1054,1,'2017-04-20 08:20:35','2017-04-20 12:20:35','It\'s a damn shame.
\r\nI\'m a runner... a marathoner... so of course, I can\'t help talking about, and even writing about, the Boston Marathon. This year, though... I feel compelled to talk NOT about the marathon itself... but something else. There\'s a part of Boston Marathon weekend that I\'m pretty sure most people don\'t know exists. To be fair, there\'s so much excitement on Boston Marathon weekend... I suppose it can be easy to miss - even I missed it for quite a while. But now... not only do I know about it... I can\'t forget it. I\'m talking, of course, about Tough Ruck.\r\nThe real meaning and importance of this event cannot be overstated.
\r\nThe first of the coveted Boston Marathon medals goes, not to the first finishers of Monday\'s prestigious marathon... but to the finishers Tough Ruck. You might, at first, be offended, or even shocked at that... but if you were there... you\'d get why. Allow me to educate you...\r\nFor all the interviews and story on Tough Ruck (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nThe real \"marathon weekend\" action begins Saturday...
\r\nnot with the Boston Marathon expo... but with Tough Ruck. By or before 4 am the Saturday before Patriot\'s Day... Minuteman National Historical Park comes alive with volunteers, both civilian and military, preparing for what is to come. As the sun comes up, hundreds of servicemen and women, veterans and active duty home on leave, their families, friends, and civilians that support them, all begin to fill up the green in front of The Old Manse in Concord, MA.\r\nYes, the first Boston Marathon medals go to these men and women.
\r\nMen and women receive these well-deserved medals adorned with a special Tough Ruck pin after slogging through 26.2 miles with a 15 lb, 35 lb, or even 50 lb rucksack. These ruckers do this along the Battle Road; the trail where the original Patriots fought against tyranny for our independance now used to remember and honor all those who fell, both then and now, defending and fighting for their nation. So what is Tough Ruck... and where did it come from?\r\nTough Ruck was born from fire and baptized in bravery.
\r\nWhen the Boston Marathon was bombed in 2013... terrorists thought they crushed us. Instead, they showed the true colors of the City of Boston, its people, and its visitors. A number of those had been ruck marching the marathon - after ruck marching 26.2 miles, hearing the call, they sprang into action helping in any way they could. With increased security, they weren\'t able to ruck march the marathon in full gear again.\r\n\r\nRather than be defeated, they were re-born from the ashes.\r\n\r\nTough Ruck was born from the fire of the Boston Marathon bomb blasts and baptized in the bravery of the men and women who acted so quickly and instinctively to serve and save their fellow man. It\'s that exact spirit, honor, and love of life that makes Tough Ruck what it is. There\'s no way to truly describe it, you simply have to experience it. On this episode 34 of the podcast... we introduce you to Tough Ruck and chat with those who made it happen... and those who rucked it this year.\r\nWhat\'s in this episode:
\r\n\r\n - Darrell\'s still bad at time management
\r\n - Boston Marathon Weekend
\r\n - a new \"What\'s In The Box?\"
\r\n - Tough Ruck\r\n
\r\n - what it is
\r\n - where it came from
\r\n - why you should care
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Tough Ruck Website - www.ToughRuck.org
\r\n - Millitary Friends Foundation Website
\r\n - Team RWB
\r\n - The Boston Marathon
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n\r\n \r\n\r\n \r\n','Tough Ruck (Podcast #34)','','inherit','closed','closed','','1051-revision-v1','','','2017-04-20 08:20:35','2017-04-20 12:20:35','',1051,'http://sothisisfitness.com/2017/04/1051-revision-v1.html',0,'revision','',0),(1056,1,'2017-04-20 08:27:54','2017-04-20 12:27:54','','Tough Ruck start line','','inherit','open','closed','','img_20170415_072245','','','2017-04-20 08:33:03','2017-04-20 12:33:03','',1051,'http://sothisisfitness.com/wp-content/uploads/2017/04/IMG_20170415_072245.jpg',0,'attachment','image/jpeg',0),(1057,1,'2017-04-20 08:28:17','2017-04-20 12:28:17','','Tough Ruck - beginning','','inherit','open','closed','','img_20170415_073654','','','2017-04-20 08:32:50','2017-04-20 12:32:50','',1051,'http://sothisisfitness.com/wp-content/uploads/2017/04/IMG_20170415_073654.jpg',0,'attachment','image/jpeg',0),(1058,1,'2017-04-20 08:28:27','2017-04-20 12:28:27','','Tough Ruck finisher certificate','','inherit','open','closed','','img_20170415_091332','','','2017-04-20 08:32:39','2017-04-20 12:32:39','',1051,'http://sothisisfitness.com/wp-content/uploads/2017/04/IMG_20170415_091332.jpg',0,'attachment','image/jpeg',0),(1059,1,'2017-04-20 08:28:37','2017-04-20 12:28:37','','Boston Marathon medal with tough ruck pin','','inherit','open','closed','','img_20170415_091350','','','2017-04-20 08:32:22','2017-04-20 12:32:22','',1051,'http://sothisisfitness.com/wp-content/uploads/2017/04/IMG_20170415_091350.jpg',0,'attachment','image/jpeg',0),(1060,1,'2017-04-20 08:33:54','2017-04-20 12:33:54','It\'s a damn shame.
\r\nI\'m a runner... a marathoner... so of course, I can\'t help talking about, and even writing about, the Boston Marathon. This year, though... I feel compelled to talk NOT about the marathon itself... but something else. There\'s a part of Boston Marathon weekend that I\'m pretty sure most people don\'t know exists. To be fair, there\'s so much excitement on Boston Marathon weekend... I suppose it can be easy to miss - even I missed it for quite a while. But now... not only do I know about it... I can\'t forget it. I\'m talking, of course, about Tough Ruck.\r\nThe real meaning and importance of this event cannot be overstated.
\r\nThe first of the coveted Boston Marathon medals goes, not to the first finishers of Monday\'s prestigious marathon... but to the finishers Tough Ruck. You might, at first, be offended, or even shocked at that... but if you were there... you\'d get why. Allow me to educate you...\r\nFor all the interviews and story on Tough Ruck (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nThe real \"marathon weekend\" action begins Saturday...
\r\nnot with the Boston Marathon expo... but with Tough Ruck. By or before 4 am the Saturday before Patriot\'s Day... Minuteman National Historical Park comes alive with volunteers, both civilian and military, preparing for what is to come. As the sun comes up, hundreds of servicemen and women, veterans and active duty home on leave, their families, friends, and civilians that support them, all begin to fill up the green in front of The Old Manse in Concord, MA.\r\nYes, the first Boston Marathon medals go to these men and women.
\r\nMen and women receive these well-deserved medals adorned with a special Tough Ruck pin after slogging through 26.2 miles with a 15 lb, 35 lb, or even 50 lb rucksack. These ruckers do this along the Battle Road; the trail where the original Patriots fought against tyranny for our independance now used to remember and honor all those who fell, both then and now, defending and fighting for their nation. So what is Tough Ruck... and where did it come from?\r\nTough Ruck was born from fire and baptized in bravery.
\r\nWhen the Boston Marathon was bombed in 2013... terrorists thought they crushed us. Instead, they showed the true colors of the City of Boston, its people, and its visitors. A number of those had been ruck marching the marathon - after ruck marching 26.2 miles, hearing the call, they sprang into action helping in any way they could. With increased security, they weren\'t able to ruck march the marathon in full gear again.\r\n\r\nRather than be defeated, they were re-born from the ashes.\r\n\r\nTough Ruck was born from the fire of the Boston Marathon bomb blasts and baptized in the bravery of the men and women who acted so quickly and instinctively to serve and save their fellow man. It\'s that exact spirit, honor, and love of life that makes Tough Ruck what it is. There\'s no way to truly describe it, you simply have to experience it. On this episode 34 of the podcast... we introduce you to Tough Ruck and chat with those who made it happen... and those who rucked it this year.\r\nWhat\'s in this episode:
\r\n\r\n - Darrell\'s still bad at time management
\r\n - Boston Marathon Weekend
\r\n - a new \"What\'s In The Box?\"
\r\n - Tough Ruck\r\n
\r\n - what it is
\r\n - where it came from
\r\n - why you should care
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Tough Ruck Website - www.ToughRuck.org
\r\n - Millitary Friends Foundation Website
\r\n - Team RWB
\r\n - The Boston Marathon
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n','Tough Ruck (Podcast #34)','','inherit','closed','closed','','1051-revision-v1','','','2017-04-20 08:33:54','2017-04-20 12:33:54','',1051,'http://sothisisfitness.com/2017/04/1051-revision-v1.html',0,'revision','',0),(1061,1,'2017-04-20 08:34:52','2017-04-20 12:34:52','It\'s a damn shame.
\r\nI\'m a runner... a marathoner... so of course, I can\'t help talking about, and even writing about, the Boston Marathon. This year, though... I feel compelled to talk NOT about the marathon itself... but something else. There\'s a part of Boston Marathon weekend that I\'m pretty sure most people don\'t know exists. To be fair, there\'s so much excitement on Boston Marathon weekend... I suppose it can be easy to miss - even I missed it for quite a while. But now... not only do I know about it... I can\'t forget it. I\'m talking, of course, about Tough Ruck.\r\nThe real meaning and importance of this event cannot be overstated.
\r\nThe first of the coveted Boston Marathon medals goes, not to the first finishers of Monday\'s prestigious marathon... but to the finishers Tough Ruck. You might, at first, be offended, or even shocked at that... but if you were there... you\'d get why. Allow me to educate you...\r\nFor all the interviews and story on Tough Ruck (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nThe real \"marathon weekend\" action begins Saturday...
\r\nnot with the Boston Marathon expo... but with Tough Ruck. By or before 4 am the Saturday before Patriot\'s Day... Minuteman National Historical Park comes alive with volunteers, both civilian and military, preparing for what is to come. As the sun comes up, hundreds of servicemen and women, veterans and active duty home on leave, their families, friends, and civilians that support them, all begin to fill up the green in front of The Old Manse in Concord, MA.\r\nYes, the first Boston Marathon medals go to these men and women.
\r\nMen and women receive these well-deserved medals adorned with a special Tough Ruck pin after slogging through 26.2 miles with a 15 lb, 35 lb, or even 50 lb rucksack. These ruckers do this along the Battle Road; the trail where the original Patriots fought against tyranny for our independance now used to remember and honor all those who fell, both then and now, defending and fighting for their nation. So what is Tough Ruck... and where did it come from?\r\nTough Ruck was born from fire and baptized in bravery.
\r\nWhen the Boston Marathon was bombed in 2013... terrorists thought they crushed us. Instead, they showed the true colors of the City of Boston, its people, and its visitors. A number of those had been ruck marching the marathon - after ruck marching 26.2 miles, hearing the call, they sprang into action helping in any way they could. With increased security, they weren\'t able to ruck march the marathon in full gear again.\r\n\r\nRather than be defeated, they were re-born from the ashes.\r\n\r\nTough Ruck was born from the fire of the Boston Marathon bomb blasts and baptized in the bravery of the men and women who acted so quickly and instinctively to serve and save their fellow man. It\'s that exact spirit, honor, and love of life that makes Tough Ruck what it is. There\'s no way to truly describe it, you simply have to experience it. On this episode 34 of the podcast... we introduce you to Tough Ruck and chat with those who made it happen... and those who rucked it this year.\r\nWhat\'s in this episode:
\r\n\r\n - Darrell\'s still bad at time management
\r\n - Boston Marathon Weekend
\r\n - a new \"What\'s In The Box?\"
\r\n - Tough Ruck\r\n
\r\n - what it is
\r\n - where it came from
\r\n - why you should care
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Tough Ruck Website - www.ToughRuck.org
\r\n - Millitary Friends Foundation Website
\r\n - Team RWB
\r\n - The Boston Marathon
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n','Tough Ruck (Podcast #34)','','inherit','closed','closed','','1051-revision-v1','','','2017-04-20 08:34:52','2017-04-20 12:34:52','',1051,'http://sothisisfitness.com/2017/04/1051-revision-v1.html',0,'revision','',0),(1062,1,'2017-04-20 08:35:37','2017-04-20 12:35:37','It\'s a damn shame.
\r\nI\'m a runner... a marathoner... so of course, I can\'t help talking about, and even writing about, the Boston Marathon. This year, though... I feel compelled to talk NOT about the marathon itself... but something else. There\'s a part of Boston Marathon weekend that I\'m pretty sure most people don\'t know exists. To be fair, there\'s so much excitement on Boston Marathon weekend... I suppose it can be easy to miss - even I missed it for quite a while. But now... not only do I know about it... I can\'t forget it. I\'m talking, of course, about Tough Ruck.\r\nThe real meaning and importance of this event cannot be overstated.
\r\nThe first of the coveted Boston Marathon medals goes, not to the first finishers of Monday\'s prestigious marathon... but to the finishers Tough Ruck. You might, at first, be offended, or even shocked at that... but if you were there... you\'d get why. Allow me to educate you...\r\nFor all the interviews and story on Tough Ruck (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nThe real \"marathon weekend\" action begins Saturday...
\r\nnot with the Boston Marathon expo... but with Tough Ruck. By or before 4 am the Saturday before Patriot\'s Day... Minuteman National Historical Park comes alive with volunteers, both civilian and military, preparing for what is to come. As the sun comes up, hundreds of servicemen and women, veterans and active duty home on leave, their families, friends, and civilians that support them, all begin to fill up the green in front of The Old Manse in Concord, MA.\r\nYes, the first Boston Marathon medals go to these men and women.
\r\nMen and women receive these well-deserved medals adorned with a special Tough Ruck pin after slogging through 26.2 miles with a 15 lb, 35 lb, or even 50 lb rucksack. These ruckers do this along the Battle Road; the trail where the original Patriots fought against tyranny for our independance now used to remember and honor all those who fell, both then and now, defending and fighting for their nation. So what is Tough Ruck... and where did it come from?\r\nTough Ruck was born from fire and baptized in bravery.
\r\nWhen the Boston Marathon was bombed in 2013... terrorists thought they crushed us. Instead, they showed the true colors of the City of Boston, its people, and its visitors. A number of those had been ruck marching the marathon - after ruck marching 26.2 miles, hearing the call, they sprang into action helping in any way they could. With increased security, they weren\'t able to ruck march the marathon in full gear again.\r\nRather than be defeated, they were re-born from the ashes.
\r\nTough Ruck was born from the fire of the Boston Marathon bomb blasts and baptized in the bravery of the men and women who acted so quickly and instinctively to serve and save their fellow man. It\'s that exact spirit, honor, and love of life that makes Tough Ruck what it is. There\'s no way to truly describe it, you simply have to experience it. On this episode 34 of the podcast... we introduce you to Tough Ruck and chat with those who made it happen... and those who rucked it this year.\r\nWhat\'s in this episode:
\r\n\r\n - Darrell\'s still bad at time management
\r\n - Boston Marathon Weekend
\r\n - a new \"What\'s In The Box?\"
\r\n - Tough Ruck\r\n
\r\n - what it is
\r\n - where it came from
\r\n - why you should care
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Tough Ruck Website - www.ToughRuck.org
\r\n - Millitary Friends Foundation Website
\r\n - Team RWB
\r\n - The Boston Marathon
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website\r\n','Tough Ruck (Podcast #34)','','inherit','closed','closed','','1051-revision-v1','','','2017-04-20 08:35:37','2017-04-20 12:35:37','',1051,'http://sothisisfitness.com/2017/04/1051-revision-v1.html',0,'revision','',0),(1065,1,'2017-04-27 11:11:31','2017-04-27 15:11:31','We tend to low-ball ourselves.
\r\nWe generally have a tendency to believe we are less capable than we really are. We routinely underrate our true potential, and assume we can only go so high up on the achievement ladder. We see the accomplishments of others and rank ourselves against them... assuming that if THAT\'S where THEY can get... we must be somewhere down just a little bit below them.\r\nWe need to believe we can rise above mediocrity.
\r\nWe are capable of so much more than we give ourselves credit for. IF we can just STOP stopping ourselves and reach a little higher... it\'d turn everything upside down. THAT... is exactly what happened to Maggie Guterl. One day, she decided to \"get serious\", talked to a coach... and guess what her coach told her? That she could achieve something amazing. And she pushed Maggie to it. And she did it. We can all take a lesson from what Maggie has to tell us, whether we work with a coach or not. Join me for the conversation.\r\nFor the full chat with Maggie Guterl (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nIt just takes a little push.
\r\n![\"maggie](\"http://sothisisfitness.com/wp-content/uploads/2017/04/FB_IMG_1493305563181-300x211.jpg\")
That\'s the difference. That\'s it. A little push. Not everyone can do it on their own - Maggie couldn\'t. She knew what she wanted... she knew she wanted to rise above... but she had always seen her top end as just a little less than these elites she was looking at. She never thought that... maybe... just maybe... SHE could be one of those elites.\r\nThat\'s where a coach comes in handy.
\r\nNot all of us can provide that push we need for ourselves, even if we think we can. Maggie knew she wanted to push harder and higher... knew she could do better, but never imagined she could\'ve accomplished what her coach told her was possible. But she listened. And she did it. Running a marathon is a major accomplishment. Running an ULTRAmarathon is monumental. Maggie was able, with that extra push, to kick it up even another notch to achieve something truly special that so few people in this world do... top finishes in some of the toughest endurance running events out there.\r\nMaggie is not a unicorn. WE can fly high, too!
\r\n![\"maggie](\"http://sothisisfitness.com/wp-content/uploads/2017/04/FB_IMG_1493305525387-300x283.jpg\")
We just need to figure out what\'s going to get us that push... and ride the wave all the way to success. Sure, it\'s gonna take hard work. Lots of it, too. But clearly, when you get to that finish line... and the next one... and the next one... it\'s so worth it. Join me for my chat with Maggie and see how she got where she is, and what knowledge nuggets she has to share with the rest of us.\r\nWhat\'s in this episode:
\r\n\r\n - Overtraining, Communication, and DON\'T be your wife\'s personal trainer
\r\n - Darrell gets flown to NOW Foods HQ because he\'s important and stuff
\r\n - British people apparently don\'t like recreational ruck marching
\r\n - We chat with Maggie Guterl - ultrarunning BEAST\r\n
\r\n - believing in the impossible
\r\n - working with a coach
\r\n - rising above \"mediocrity\"
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Maggie\'s Blog - maggatron.com
\r\n - Maggie\'s Georgia Death Race feature on Nathan.com
\r\n - Trail Racing Over Texas team
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website','Maggie Guterl Rises Above \"Mediocrity\" (Podcast #35)','','publish','open','open','','maggie-guterl-rises-above-mediocrity-podcast-35','','','2017-04-27 11:11:31','2017-04-27 15:11:31','',0,'http://sothisisfitness.com/?p=1065',0,'post','',0),(1066,1,'2017-04-27 07:25:47','2017-04-27 11:25:47','','Maggie Guterl cover photo','','inherit','open','closed','','wordswag_1493274794148','','','2017-04-27 07:26:17','2017-04-27 11:26:17','',1065,'http://sothisisfitness.com/wp-content/uploads/2017/04/wordswag_1493274794148.jpg',0,'attachment','image/jpeg',0),(1067,1,'2017-04-27 07:27:19','2017-04-27 11:27:19','We tend to low-ball ourselves.
\r\nWhen generally have a tendency to believe we are less capable than we really are. We routinely underrate our true potential, and assume we can only go so high up on the achievement ladder. We see the accomplishments of others and rank ourselves against them... assuming that if THAT\'S where THEY can get... we must be somewhere down here.\r\nWe need to believe we can rise above mediocrity.
\r\nWe are capable of so much more than we give ourselves credit for. IF we can just STOP stopping ourselves and reach a little higher... it\'d turn everything upside down. THAT... is exactly what happened to Maggie Guterl. One day, she decided to \"get serious\", talked to a coach... and guess what her coach told her? That she could achieve something amazing. And she pushed Maggie to it. And she did it. We can all take a lesson from what Maggie has to tell us, whether we work with a coach or not. Join me for the conversation.\r\nFor the full chat with Maggie Guterl (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nWhat\'s in this episode:
\r\n\r\n - Darrell\'s still bad at time management
\r\n - Boston Marathon Weekend
\r\n - a new \"What\'s In The Box?\"
\r\n - Tough Ruck\r\n
\r\n - what it is
\r\n - where it came from
\r\n - why you should care
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Tough Ruck Website - www.ToughRuck.org
\r\n - Millitary Friends Foundation Website
\r\n - Team RWB
\r\n - The Boston Marathon
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website','','','inherit','closed','closed','','1065-revision-v1','','','2017-04-27 07:27:19','2017-04-27 11:27:19','',1065,'http://sothisisfitness.com/2017/04/1065-revision-v1.html',0,'revision','',0),(1068,1,'2017-04-27 07:29:45','2017-04-27 11:29:45','We tend to low-ball ourselves.
\r\nWhen generally have a tendency to believe we are less capable than we really are. We routinely underrate our true potential, and assume we can only go so high up on the achievement ladder. We see the accomplishments of others and rank ourselves against them... assuming that if THAT\'S where THEY can get... we must be somewhere down here.\r\nWe need to believe we can rise above mediocrity.
\r\nWe are capable of so much more than we give ourselves credit for. IF we can just STOP stopping ourselves and reach a little higher... it\'d turn everything upside down. THAT... is exactly what happened to Maggie Guterl. One day, she decided to \"get serious\", talked to a coach... and guess what her coach told her? That she could achieve something amazing. And she pushed Maggie to it. And she did it. We can all take a lesson from what Maggie has to tell us, whether we work with a coach or not. Join me for the conversation.\r\nFor the full chat with Maggie Guterl (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nWhat\'s in this episode:
\r\n\r\n - Darrell\'s still bad at time management
\r\n - Boston Marathon Weekend
\r\n - a new \"What\'s In The Box?\"
\r\n - Tough Ruck\r\n
\r\n - what it is
\r\n - where it came from
\r\n - why you should care
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Tough Ruck Website - www.ToughRuck.org
\r\n - Millitary Friends Foundation Website
\r\n - Team RWB
\r\n - The Boston Marathon
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website','Maggie Guterl Rises Above \"Mediocrity\" (Podcast #35)','','inherit','closed','closed','','1065-revision-v1','','','2017-04-27 07:29:45','2017-04-27 11:29:45','',1065,'http://sothisisfitness.com/2017/04/1065-revision-v1.html',0,'revision','',0),(1069,1,'2017-04-27 08:53:38','2017-04-27 12:53:38','We tend to low-ball ourselves.
\r\nWe generally have a tendency to believe we are less capable than we really are. We routinely underrate our true potential, and assume we can only go so high up on the achievement ladder. We see the accomplishments of others and rank ourselves against them... assuming that if THAT\'S where THEY can get... we must be somewhere down just a little bit below them.\r\nWe need to believe we can rise above mediocrity.
\r\nWe are capable of so much more than we give ourselves credit for. IF we can just STOP stopping ourselves and reach a little higher... it\'d turn everything upside down. THAT... is exactly what happened to Maggie Guterl. One day, she decided to \"get serious\", talked to a coach... and guess what her coach told her? That she could achieve something amazing. And she pushed Maggie to it. And she did it. We can all take a lesson from what Maggie has to tell us, whether we work with a coach or not. Join me for the conversation.\r\nFor the full chat with Maggie Guterl (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nThe only difference
\r\nWhat\'s in this episode:
\r\n\r\n - Overtraining, Communication, and DON\'T be your wife\'s personal trainer
\r\n - Darrell gets flown to NOW Foods HQ because he\'s important and stuff
\r\n - British people apparently don\'t like recreational ruck marching
\r\n - We chat with Maggie Guterl - ultrarunning BEAST\r\n
\r\n - believing in the impossible
\r\n - working with a coach
\r\n - rising above \"mediocrity\"
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website','Maggie Guterl Rises Above \"Mediocrity\" (Podcast #35)','','inherit','closed','closed','','1065-revision-v1','','','2017-04-27 08:53:38','2017-04-27 12:53:38','',1065,'http://sothisisfitness.com/2017/04/1065-revision-v1.html',0,'revision','',0),(1070,1,'2017-04-27 10:57:04','2017-04-27 14:57:04','We tend to low-ball ourselves.
\r\nWe generally have a tendency to believe we are less capable than we really are. We routinely underrate our true potential, and assume we can only go so high up on the achievement ladder. We see the accomplishments of others and rank ourselves against them... assuming that if THAT\'S where THEY can get... we must be somewhere down just a little bit below them.\r\nWe need to believe we can rise above mediocrity.
\r\nWe are capable of so much more than we give ourselves credit for. IF we can just STOP stopping ourselves and reach a little higher... it\'d turn everything upside down. THAT... is exactly what happened to Maggie Guterl. One day, she decided to \"get serious\", talked to a coach... and guess what her coach told her? That she could achieve something amazing. And she pushed Maggie to it. And she did it. We can all take a lesson from what Maggie has to tell us, whether we work with a coach or not. Join me for the conversation.\r\nFor the full chat with Maggie Guterl (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nIt just takes a little push.
\r\nThat\'s the difference. That\'s it. A little push. Not everyone can do it on their own - Maggie couldn\'t. She knew what she wanted... she knew she wanted to rise above... but she had always seen her top end as just a little less than these elites she was looking at. She never thought that... maybe... just maybe... SHE could be one of those elites.\r\nThat\'s where a coach comes in handy.
\r\nNot all of us can provide that push we need for ourselves, even if we think we can. Maggie knew she wanted to push harder and higher... knew she could do better, but never imagined she could\'ve accomplished what her coach told her was possible. But she listened. And she did it. Running a marathon is a major accomplishment. Running an ULTRAmarathon is monumental. Maggie was able, with that extra push, to kick it up even another notch to achieve something truly special that so few people in this world do... top finishes in some of the toughest endurance running events out there.\r\nMaggie is not a unicorn. WE can fly high, too!
\r\nWe just need to figure out what\'s going to get us that push... and ride the wave all the way to success. Sure, it\'s gonna take hard work. Lots of it, too. But clearly, when you get to that finish line... and the next one... and the next one... it\'s so worth it. Join me for my chat with Maggie and see how she got where she is, and what knowledge nuggets she has to share with the rest of us.\r\nWhat\'s in this episode:
\r\n\r\n - Overtraining, Communication, and DON\'T be your wife\'s personal trainer
\r\n - Darrell gets flown to NOW Foods HQ because he\'s important and stuff
\r\n - British people apparently don\'t like recreational ruck marching
\r\n - We chat with Maggie Guterl - ultrarunning BEAST\r\n
\r\n - believing in the impossible
\r\n - working with a coach
\r\n - rising above \"mediocrity\"
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website','Maggie Guterl Rises Above \"Mediocrity\" (Podcast #35)','','inherit','closed','closed','','1065-revision-v1','','','2017-04-27 10:57:04','2017-04-27 14:57:04','',1065,'http://sothisisfitness.com/2017/04/1065-revision-v1.html',0,'revision','',0),(1071,1,'2017-04-27 11:08:04','2017-04-27 15:08:04','','FB_IMG_1493305642424','','inherit','open','closed','','fb_img_1493305642424','','','2017-04-27 11:08:04','2017-04-27 15:08:04','',1065,'http://sothisisfitness.com/wp-content/uploads/2017/04/FB_IMG_1493305642424.jpg',0,'attachment','image/jpeg',0),(1072,1,'2017-04-27 11:08:17','2017-04-27 15:08:17','','maggie guterl brazos buckle','','inherit','open','closed','','fb_img_1493305525387','','','2017-04-27 11:09:20','2017-04-27 15:09:20','',1065,'http://sothisisfitness.com/wp-content/uploads/2017/04/FB_IMG_1493305525387.jpg',0,'attachment','image/jpeg',0),(1073,1,'2017-04-27 11:08:32','2017-04-27 15:08:32','','maggie guterl brazos bend','','inherit','open','closed','','fb_img_1493305563181','','','2017-04-27 11:09:02','2017-04-27 15:09:02','',1065,'http://sothisisfitness.com/wp-content/uploads/2017/04/FB_IMG_1493305563181.jpg',0,'attachment','image/jpeg',0),(1074,1,'2017-04-27 11:11:08','2017-04-27 15:11:08','We tend to low-ball ourselves.
\r\nWe generally have a tendency to believe we are less capable than we really are. We routinely underrate our true potential, and assume we can only go so high up on the achievement ladder. We see the accomplishments of others and rank ourselves against them... assuming that if THAT\'S where THEY can get... we must be somewhere down just a little bit below them.\r\nWe need to believe we can rise above mediocrity.
\r\nWe are capable of so much more than we give ourselves credit for. IF we can just STOP stopping ourselves and reach a little higher... it\'d turn everything upside down. THAT... is exactly what happened to Maggie Guterl. One day, she decided to \"get serious\", talked to a coach... and guess what her coach told her? That she could achieve something amazing. And she pushed Maggie to it. And she did it. We can all take a lesson from what Maggie has to tell us, whether we work with a coach or not. Join me for the conversation.\r\nFor the full chat with Maggie Guterl (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nIt just takes a little push.
\r\nThat\'s the difference. That\'s it. A little push. Not everyone can do it on their own - Maggie couldn\'t. She knew what she wanted... she knew she wanted to rise above... but she had always seen her top end as just a little less than these elites she was looking at. She never thought that... maybe... just maybe... SHE could be one of those elites.\r\nThat\'s where a coach comes in handy.
\r\nNot all of us can provide that push we need for ourselves, even if we think we can. Maggie knew she wanted to push harder and higher... knew she could do better, but never imagined she could\'ve accomplished what her coach told her was possible. But she listened. And she did it. Running a marathon is a major accomplishment. Running an ULTRAmarathon is monumental. Maggie was able, with that extra push, to kick it up even another notch to achieve something truly special that so few people in this world do... top finishes in some of the toughest endurance running events out there.\r\nMaggie is not a unicorn. WE can fly high, too!
\r\nWe just need to figure out what\'s going to get us that push... and ride the wave all the way to success. Sure, it\'s gonna take hard work. Lots of it, too. But clearly, when you get to that finish line... and the next one... and the next one... it\'s so worth it. Join me for my chat with Maggie and see how she got where she is, and what knowledge nuggets she has to share with the rest of us.\r\nWhat\'s in this episode:
\r\n\r\n - Overtraining, Communication, and DON\'T be your wife\'s personal trainer
\r\n - Darrell gets flown to NOW Foods HQ because he\'s important and stuff
\r\n - British people apparently don\'t like recreational ruck marching
\r\n - We chat with Maggie Guterl - ultrarunning BEAST\r\n
\r\n - believing in the impossible
\r\n - working with a coach
\r\n - rising above \"mediocrity\"
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Maggie\'s Blog - maggatron.com
\r\n - Maggie\'s Georgia Death Race feature on Nathan.com
\r\n - Trail Racing Over Texas team
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website - $5 off Fool\'s Mile IV registration with code \"sothisisfitness5\"\r\n\r\nHophead Events website','Maggie Guterl Rises Above \"Mediocrity\" (Podcast #35)','','inherit','closed','closed','','1065-revision-v1','','','2017-04-27 11:11:08','2017-04-27 15:11:08','',1065,'http://sothisisfitness.com/2017/04/1065-revision-v1.html',0,'revision','',0),(1075,1,'2017-05-04 09:56:04','2017-05-04 13:56:04','It\'s rare to find a company that cares.
\r\nAll we tend to see in the news about big corporations is how they\'re screwing the little guy, driving mom and pop out of business, and focusing solely on profit over people. When you come across a company that\'s doing the right thing... well, it can catch you off-guard. It\'s refreshing, to say the least, and it makes you take notice. Well... I have taken notice - NOW Foods is one such company.\r\n\r\n\"If you have to ask if you\'re doing the right thing... you\'re not.\"\r\n\r\nThat came out of the CEO\'s mouth during our 2 day \"influencer immersion event\", where we toured the facilities, learned all about NOW, and just generally got the royal treatment. It was impressive to hear something like that come from a major CEO... and it was even more impressive to see it reflected in the company and its staff in real life. So... why does a company care? Why go to all that trouble, as he describes in our chat, to ensure quality without charging twice as much?\r\nFor the full chat with Jim Emme (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nIt\'s about honesty and integrity.
\r\nHonesty and integrity are words we generally use when speaking about people, not companies. Companies don\'t care... major multi-national corporations don\'t care, right? They\'re just there to turn a big profit. Maybe that\'s what impressed me so much about NOW. I did a bit of reading up on the company before I got there, and I got the impression that they had some high standards for quality. They also made a big effort, right there on the website, to educate people - they call it their \"NOWledge section\"... isn\'t that adorable? Really though, that\'s the kind of thing you don\'t always find on a vitamin/supplement company\'s site, or on a foods distributor.\r\nThat was my first clue that NOW was different.
\r\nWe all had dinner with the CEO (Jim) and a member of the founding family (which still owns the company, btw), where they more or less reiterated and expounded on what you can find online. It wasn\'t just what they said though... it was how they said it. You could see some real passion and care... and you could tell they meant it. When they talked about quality control, high standards, going above and beyond to ensure the highest quality at the lowest price they can reasonably charge... well, they go to an awful lot of effort to do all that (which we saw the next day at their facilities). It\'s clear they really do believe in quality and value over all else. That\'s also evident in how Jim talked about their approach to GMO ingredients, and their relationships with other food and supplement manufacturers.\r\nIt really is all about doing the right thing.
\r\nThe company was founded as a result of Elwood Richard (founder) wanting to do the right thing, and they\'ve stayed true to that principle of \"do unto others\" all the way through today. It\'s impressive, honestly, to see a company with such integrity... and, really... the kind of soul that made me fall in love with Anytime Fitness. Check out Episode 36 of the podcast and find out exactly what I mean. And yes, there WILL be more to come on NOW Foods, including a full recap of the 2 day immersion event (might be a long one, kids).\r\nWhat\'s in this episode:
\r\n\r\n - Recapping the SUPER busy past week Darrell had
\r\n - Previewing the Providence Marathon
\r\n - Chat with Jim Emme - CEO of NOW Foods\r\n
\r\n - all things NOW Foods
\r\n - Vitamins, Supplements, and Regulation
\r\n - Healthy eating
\r\n - Honesty, Integrity, and Doing The Right Thing
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - NOW Foods website
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','Doing The Right Thing - NOW Foods (Podcast #36)','','publish','open','open','','doing-the-right-thing','','','2017-05-04 10:02:48','2017-05-04 14:02:48','',0,'http://sothisisfitness.com/?p=1075',0,'post','',0),(1076,1,'2017-05-04 09:44:29','2017-05-04 13:44:29','It\'s rare to find a company that cares.
\r\nAll we tend to see in the news about big corporations is how they\'re screwing the little guy, driving mom and pop out of business, and focusing solely on profit over people. When you come across a company that\'s doing it right... well, it can catch you off-guard. It\'s refreshing, to say the least, and it makes you take notice. Well... I have taken notice - NOW Foods is one such company.\r\n\r\n\"If you have to ask if you\'re doing the right thing... you\'re not.\"\r\n\r\nThat came out of the CEO\'s mouth during our 2 day \"influencer immersion event\", where we toured the facilities, learned all about NOW, and just generally got the royal treatment. It was impressive to hear something like that come from a major CEO... and it was even more impressive to see it reflected in the company and its staff in real life. So... why does a company care? Why go to all that trouble, as he describes in our chat, to ensure quality without charging twice as much?\r\nFor the full chat with Jim Emme (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nIt\'s about honesty and integrity.
\r\nHonesty and integrity are words we generally use when speaking about people, not companies. Companies don\'t care... major multi-national corporations don\'t care, right? They\'re just there to turn a big profit. Maybe that\'s what impressed me so much about NOW. I did a bit of reading up on the company before I got there, and I got the impression that they had some high standards for quality. They also made a big effort, right there on the website, to educate people - they call it their \"NOWledge section\"... isn\'t that adorable? Really though, that\'s the kind of thing you don\'t always find on a vitamin/supplement company\'s site, or on a foods distributor.\r\nThat was my first clue that NOW was different.
\r\nWe all had dinner with the CEO (Jim) and a member of the founding family (which still owns the company, btw), where they more or less reiterated and expounded on what you can find online. It wasn\'t just what they said though... it was how they said it. You could see some real passion and care... and you could tell they meant it. When they talked about quality control, high standards, going above and beyond to ensure the highest quality at the lowest price they can reasonably charge... well, they go to an awful lot of effort to do all that (which we saw the next day at their facilities). It\'s clear they really do believe in quality and value over all else. That\'s also evident in how Jim talked about their approach to GMO ingredients, and their relationships with other food and supplement manufacturers.\r\nIt really is all about doing the right thing.
\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Recapping the SUPER busy past week Darrell had
\r\n - Previewing the Providence Marathon
\r\n - Chat with Jim Emme - CEO of NOW Foods\r\n
\r\n - all things NOW Foods
\r\n - Vitamins, Supplements, and Regulation
\r\n - Healthy eating
\r\n - Honesty, Integrity, and Doing The Right Thing
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - NOW Foods website
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website','Doing The Right Thing (w/ NOW Foods CEO Jim Emme - Podcast #36)','','inherit','closed','closed','','1075-revision-v1','','','2017-05-04 09:44:29','2017-05-04 13:44:29','',1075,'http://sothisisfitness.com/2017/05/1075-revision-v1.html',0,'revision','',0),(1077,1,'2017-05-04 09:50:40','2017-05-04 13:50:40','','Doing the right thing now foods','','inherit','open','closed','','wordswag_1493875784961','','','2017-05-04 09:51:00','2017-05-04 13:51:00','',1075,'http://sothisisfitness.com/wp-content/uploads/2017/05/wordswag_1493875784961.jpg',0,'attachment','image/jpeg',0),(1078,1,'2017-05-04 09:51:55','2017-05-04 13:51:55','It\'s rare to find a company that cares.
\r\nAll we tend to see in the news about big corporations is how they\'re screwing the little guy, driving mom and pop out of business, and focusing solely on profit over people. When you come across a company that\'s doing the right thing... well, it can catch you off-guard. It\'s refreshing, to say the least, and it makes you take notice. Well... I have taken notice - NOW Foods is one such company.\r\n\r\n\"If you have to ask if you\'re doing the right thing... you\'re not.\"\r\n\r\nThat came out of the CEO\'s mouth during our 2 day \"influencer immersion event\", where we toured the facilities, learned all about NOW, and just generally got the royal treatment. It was impressive to hear something like that come from a major CEO... and it was even more impressive to see it reflected in the company and its staff in real life. So... why does a company care? Why go to all that trouble, as he describes in our chat, to ensure quality without charging twice as much?\r\nFor the full chat with Jim Emme (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nIt\'s about honesty and integrity.
\r\nHonesty and integrity are words we generally use when speaking about people, not companies. Companies don\'t care... major multi-national corporations don\'t care, right? They\'re just there to turn a big profit. Maybe that\'s what impressed me so much about NOW. I did a bit of reading up on the company before I got there, and I got the impression that they had some high standards for quality. They also made a big effort, right there on the website, to educate people - they call it their \"NOWledge section\"... isn\'t that adorable? Really though, that\'s the kind of thing you don\'t always find on a vitamin/supplement company\'s site, or on a foods distributor.\r\nThat was my first clue that NOW was different.
\r\nWe all had dinner with the CEO (Jim) and a member of the founding family (which still owns the company, btw), where they more or less reiterated and expounded on what you can find online. It wasn\'t just what they said though... it was how they said it. You could see some real passion and care... and you could tell they meant it. When they talked about quality control, high standards, going above and beyond to ensure the highest quality at the lowest price they can reasonably charge... well, they go to an awful lot of effort to do all that (which we saw the next day at their facilities). It\'s clear they really do believe in quality and value over all else. That\'s also evident in how Jim talked about their approach to GMO ingredients, and their relationships with other food and supplement manufacturers.\r\nIt really is all about doing the right thing.
\r\nThe company was founded as a result of Elwood Richard (founder) wanting to do the right thing, and they\'ve stayed true to that principle of \"do unto others\" all the way through today. It\'s impressive, honestly, to see a company with such integrity... and, really... the kind of soul that made me fall in love with Anytime Fitness. Check out Episode 36 and find out exactly what I mean. And yes, there WILL be more to come on NOW Foods, including a full recap of the 2 day immersion event (might be a long one, kids).\r\nWhat\'s in this episode:
\r\n\r\n - Recapping the SUPER busy past week Darrell had
\r\n - Previewing the Providence Marathon
\r\n - Chat with Jim Emme - CEO of NOW Foods\r\n
\r\n - all things NOW Foods
\r\n - Vitamins, Supplements, and Regulation
\r\n - Healthy eating
\r\n - Honesty, Integrity, and Doing The Right Thing
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - NOW Foods website
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website','Doing The Right Thing - NOW Foods (Podcast #36)','','inherit','closed','closed','','1075-revision-v1','','','2017-05-04 09:51:55','2017-05-04 13:51:55','',1075,'http://sothisisfitness.com/2017/05/1075-revision-v1.html',0,'revision','',0),(1079,1,'2017-05-04 09:56:04','2017-05-04 13:56:04','It\'s rare to find a company that cares.
\r\nAll we tend to see in the news about big corporations is how they\'re screwing the little guy, driving mom and pop out of business, and focusing solely on profit over people. When you come across a company that\'s doing the right thing... well, it can catch you off-guard. It\'s refreshing, to say the least, and it makes you take notice. Well... I have taken notice - NOW Foods is one such company.\r\n\r\n\"If you have to ask if you\'re doing the right thing... you\'re not.\"\r\n\r\nThat came out of the CEO\'s mouth during our 2 day \"influencer immersion event\", where we toured the facilities, learned all about NOW, and just generally got the royal treatment. It was impressive to hear something like that come from a major CEO... and it was even more impressive to see it reflected in the company and its staff in real life. So... why does a company care? Why go to all that trouble, as he describes in our chat, to ensure quality without charging twice as much?\r\nFor the full chat with Jim Emme (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nIt\'s about honesty and integrity.
\r\nHonesty and integrity are words we generally use when speaking about people, not companies. Companies don\'t care... major multi-national corporations don\'t care, right? They\'re just there to turn a big profit. Maybe that\'s what impressed me so much about NOW. I did a bit of reading up on the company before I got there, and I got the impression that they had some high standards for quality. They also made a big effort, right there on the website, to educate people - they call it their \"NOWledge section\"... isn\'t that adorable? Really though, that\'s the kind of thing you don\'t always find on a vitamin/supplement company\'s site, or on a foods distributor.\r\nThat was my first clue that NOW was different.
\r\nWe all had dinner with the CEO (Jim) and a member of the founding family (which still owns the company, btw), where they more or less reiterated and expounded on what you can find online. It wasn\'t just what they said though... it was how they said it. You could see some real passion and care... and you could tell they meant it. When they talked about quality control, high standards, going above and beyond to ensure the highest quality at the lowest price they can reasonably charge... well, they go to an awful lot of effort to do all that (which we saw the next day at their facilities). It\'s clear they really do believe in quality and value over all else. That\'s also evident in how Jim talked about their approach to GMO ingredients, and their relationships with other food and supplement manufacturers.\r\nIt really is all about doing the right thing.
\r\nThe company was founded as a result of Elwood Richard (founder) wanting to do the right thing, and they\'ve stayed true to that principle of \"do unto others\" all the way through today. It\'s impressive, honestly, to see a company with such integrity... and, really... the kind of soul that made me fall in love with Anytime Fitness. Check out Episode 36 of the podcast and find out exactly what I mean. And yes, there WILL be more to come on NOW Foods, including a full recap of the 2 day immersion event (might be a long one, kids).\r\nWhat\'s in this episode:
\r\n\r\n - Recapping the SUPER busy past week Darrell had
\r\n - Previewing the Providence Marathon
\r\n - Chat with Jim Emme - CEO of NOW Foods\r\n
\r\n - all things NOW Foods
\r\n - Vitamins, Supplements, and Regulation
\r\n - Healthy eating
\r\n - Honesty, Integrity, and Doing The Right Thing
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - NOW Foods website
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','Doing The Right Thing - NOW Foods (Podcast #36)','','inherit','closed','closed','','1075-revision-v1','','','2017-05-04 09:56:04','2017-05-04 13:56:04','',1075,'http://sothisisfitness.com/2017/05/1075-revision-v1.html',0,'revision','',0),(1081,1,'2017-05-11 09:10:34','0000-00-00 00:00:00','It\'s rare to find a company that cares.
\nAll we tend to see in the news about big corporations is how they\'re screwing the little guy, driving mom and pop out of business, and focusing solely on profit over people. When you come across a company that\'s doing the right thing... well, it can catch you off-guard. It\'s refreshing, to say the least, and it makes you take notice. Well... I have taken notice - NOW Foods is one such company.\n\n\"If you have to ask if you\'re doing the right thing... you\'re not.\"\n\nThat came out of the CEO\'s mouth during our 2 day \"influencer immersion event\", where we toured the facilities, learned all about NOW, and just generally got the royal treatment. It was impressive to hear something like that come from a major CEO... and it was even more impressive to see it reflected in the company and its staff in real life. So... why does a company care? Why go to all that trouble, as he describes in our chat, to ensure quality without charging twice as much?\nFor the full chat with Jim Emme (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\n\nIt\'s about honesty and integrity.
\nHonesty and integrity are words we generally use when speaking about people, not companies. Companies don\'t care... major multi-national corporations don\'t care, right? They\'re just there to turn a big profit. Maybe that\'s what impressed me so much about NOW. I did a bit of reading up on the company before I got there, and I got the impression that they had some high standards for quality. They also made a big effort, right there on the website, to educate people - they call it their \"NOWledge section\"... isn\'t that adorable? Really though, that\'s the kind of thing you don\'t always find on a vitamin/supplement company\'s site, or on a foods distributor.\nThat was my first clue that NOW was different.
\nWe all had dinner with the CEO (Jim) and a member of the founding family (which still owns the company, btw), where they more or less reiterated and expounded on what you can find online. It wasn\'t just what they said though... it was how they said it. You could see some real passion and care... and you could tell they meant it. When they talked about quality control, high standards, going above and beyond to ensure the highest quality at the lowest price they can reasonably charge... well, they go to an awful lot of effort to do all that (which we saw the next day at their facilities). It\'s clear they really do believe in quality and value over all else. That\'s also evident in how Jim talked about their approach to GMO ingredients, and their relationships with other food and supplement manufacturers.\nIt really is all about doing the right thing.
\nThe company was founded as a result of Elwood Richard (founder) wanting to do the right thing, and they\'ve stayed true to that principle of \"do unto others\" all the way through today. It\'s impressive, honestly, to see a company with such integrity... and, really... the kind of soul that made me fall in love with Anytime Fitness. Check out Episode 36 of the podcast and find out exactly what I mean. And yes, there WILL be more to come on NOW Foods, including a full recap of the 2 day immersion event (might be a long one, kids).\nWhat\'s in this episode:
\n\n - Recapping the SUPER busy past week Darrell had
\n - Previewing the Providence Marathon
\n - Chat with Jim Emme - CEO of NOW Foods\n
\n - all things NOW Foods
\n - Vitamins, Supplements, and Regulation
\n - Healthy eating
\n - Honesty, Integrity, and Doing The Right Thing
\n
\n \n
\nEpisode Resources
\n\n - NOW Foods website
\n
\nConnect with So THIS Is Fitness
\n\n - Facebook
\n - Instagram
\n - The Fitwife\'s Instagram!
\n - Twitter
\n - Email - Darrell@sothisisfitness.com
\n
\nListen to the So THIS Is Fitness Podcast
\nTo listen, you can either use the player below OR browse the following links:\n\nSupport the show by supporting our sponsors!
\nGet 10% off Addaday products with code SoTHISIsFitness10\n\nFoolproof Brewing Company\'s website\n\nHophead Events website','','','draft','open','open','','','','','2017-05-11 09:10:34','2017-05-11 13:10:34','',0,'http://sothisisfitness.com/?p=1081',0,'post','',0),(1082,1,'2017-05-11 10:35:27','2017-05-11 14:35:27','Things aren\'t always... simple.
\r\nMost people have figured out... fitness is a difficult thing. There\'s a ton of info online to tell you what to do, how to do it, and how to make it stick. The fact of the matter is... it\'s usually easier said than done. We all know the phrase... and it\'s true.\r\n\r\nDespite best efforts... sometimes we hit a wall and just can\'t do it.\r\n\r\nIt happens to the best of us. We know what we need to do, and we know how to do it. Did I mention \"WE KNOW WE NEED TO DO IT\"? And yet somehow it still doesn\'t click. This is the part nobody online offers a \"how-to\" book for... \"how-to\" defeat this awkward cycle of failure even though I\'M EFFING TRYING! Well.. that\'s why we\'re here today folks - I\'ve got some tough news to share (stick with me, eh?).\r\nFor the full chat with Darrell & Megan about those next-level answers (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nYou tried, you failed, now you\'re back. Again. Again again...
\r\nWe all understand fitness is hard. That\'s why every jerk out here in internet-land deems themself the appropriate person to give you exactly the advice YOU need to be successful this time! And frankly, a lot of it is the same kind of stuff re-blogged over and over again. Sure, some of it bears repeating... and that\'s why it\'s out there and gets the hits. And sure, there\'s new people coming to this \"I\'ve gotta do something\" place every day, and they haven\'t seen the 18,000,000 posts about \"how to get started\" or \"how to overcome your roadblocks\"... but at a certain point...\r\nIt\'s easier said than done.
\r\nThere\'s only so many times you can tell someone how to fix the problem. Those same blog posts only work so many times before the advice either rings hollow or simply doesn\'t work.\r\n\"Hey! Mr. Blogger! I\'ve read your \"overcoming roadblocks\" blog THREE TIMES and HERE I AM... FALLING ON MY FACE AGAIN! So, Mr. Big-shot Blogger... now what do I do?\"
\r\n\r\nThis is the part nobody blogs about.
\r\nThe ugly Groundhog Day cycle where you\'re standing on an oil slick, stumbling, slipping, and falling back down every single time you try to get up off your butt. No matter how hard you try you just can\'t get on your feet. This is the part where people give up. So I challenge you:\r\nDon\'t. Give. Up.
\r\nThis is the part where you have to hang tough, keep plugging, and really strip things down to your core truth. The deep down desire that made you start this journey in the first place. What\'s more important to you? The excuses? The clutter of life? How hard it is to balance and juggle everything and the ease of simply giving in and giving up? Or getting to the place you set out on this journey to reach? You have to ask yourself...\r\nHow bad do you want it?
\r\nThere are resources to help you. It might be the case that you simply can\'t do it on your own, and that\'s okay! There\'s no shame in seeking out help, whether it be a coach/trainer, a workout buddy, or some other source of accountability. Make it important, make it worth your time & money, and just do the damn thing. Give a listen to episode 37 of the So THIS Is Fitness podcast (either below or via your favorite podcast app) to hear the extended chat with Darrell and Megan about this... and how a lesson learned in the darkest place of an Ultramarathon helped me find MY core truth.\r\nWhat\'s in this episode:
\r\n\r\n - Recap of the Providence Marathon
\r\n - Training not exactly going according to plan
\r\n - When life kicks you in the tail
\r\n - a real talk about why it\'s easier said than done\r\n
\r\n - including the part of \"try try again\" nobody usually talks about
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n \r\n\r\n','Easier Said Than Done (Podcast #37)','','publish','open','open','','easier-said-than-done','','','2017-05-11 10:35:27','2017-05-11 14:35:27','',0,'http://sothisisfitness.com/?p=1082',0,'post','',0),(1083,1,'2017-05-11 10:12:27','2017-05-11 14:12:27','','Easier Said Than Done podcast 37','','inherit','open','closed','','wordswag_1494479949305','','','2017-05-11 10:31:08','2017-05-11 14:31:08','',1082,'http://sothisisfitness.com/wp-content/uploads/2017/05/wordswag_1494479949305.png',0,'attachment','image/png',0),(1084,1,'2017-05-11 10:35:00','2017-05-11 14:35:00','Things aren\'t always... simple.
\r\nMost people have figured out... fitness is a difficult thing. There\'s a ton of info online to tell you what to do, how to do it, and how to make it stick. The fact of the matter is... it\'s usually easier said than done. We all know the phrase... and it\'s true.\r\n\r\nDespite best efforts... sometimes we hit a wall and just can\'t do it.\r\n\r\nIt happens to the best of us. We know what we need to do, and we know how to do it. Did I mention \"WE KNOW WE NEED TO DO IT\"? And yet somehow it still doesn\'t click. This is the part nobody online offers a \"how-to\" book for... \"how-to\" defeat this awkward cycle of failure even though I\'M EFFING TRYING! Well.. that\'s why we\'re here today folks - I\'ve got some tough news to share (stick with me, eh?).\r\nFor the full chat with Darrell & Megan about those next-level answers (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nYou tried, you failed, now you\'re back. Again. Again again...
\r\nWe all understand fitness is hard. That\'s why every jerk out here in internet-land deems themself the appropriate person to give you exactly the advice YOU need to be successful this time! And frankly, a lot of it is the same kind of stuff re-blogged over and over again. Sure, some of it bears repeating... and that\'s why it\'s out there and gets the hits. And sure, there\'s new people coming to this \"I\'ve gotta do something\" place every day, and they haven\'t seen the 18,000,000 posts about \"how to get started\" or \"how to overcome your roadblocks\"... but at a certain point...\r\nIt\'s easier said than done.
\r\nThere\'s only so many times you can tell someone how to fix the problem. Those same blog posts only work so many times before the advice either rings hollow or simply doesn\'t work.\r\n\"Hey! Mr. Blogger! I\'ve read your \"overcoming roadblocks\" blog THREE TIMES and HERE I AM... FALLING ON MY FACE AGAIN! So, Mr. Big-shot Blogger... now what do I do?\"
\r\n\r\nThis is the part nobody blogs about.
\r\nThe ugly Groundhog Day cycle where you\'re standing on an oil slick, stumbling, slipping, and falling back down every single time you try to get up off your butt. No matter how hard you try you just can\'t get on your feet. This is the part where people give up. So I challenge you:\r\nDon\'t. Give. Up.
\r\nThis is the part where you have to hang tough, keep plugging, and really strip things down to your core truth. The deep down desire that made you start this journey in the first place. What\'s more important to you? The excuses? The clutter of life? How hard it is to balance and juggle everything and the ease of simply giving in and giving up? Or getting to the place you set out on this journey to reach? You have to ask yourself...\r\nHow bad do you want it?
\r\nThere are resources to help you. It might be the case that you simply can\'t do it on your own, and that\'s okay! There\'s no shame in seeking out help, whether it be a coach/trainer, a workout buddy, or some other source of accountability. Make it important, make it worth your time & money, and just do the damn thing. Give a listen to episode 37 of the So THIS Is Fitness podcast (either below or via your favorite podcast app) to hear the extended chat with Darrell and Megan about this... and how a lesson learned in the darkest place of an Ultramarathon helped me find MY core truth.\r\nWhat\'s in this episode:
\r\n\r\n - Recap of the Providence Marathon
\r\n - Training not exactly going according to plan
\r\n - When life kicks you in the tail
\r\n - a real talk about why it\'s easier said than done\r\n
\r\n - including the part of \"try try again\" nobody usually talks about
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Darrell@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nGet 10% off Addaday products with code SoTHISIsFitness10\r\n\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n \r\n\r\n','Easier Said Than Done (Podcast #37)','','inherit','closed','closed','','1082-revision-v1','','','2017-05-11 10:35:00','2017-05-11 14:35:00','',1082,'http://sothisisfitness.com/2017/05/1082-revision-v1.html',0,'revision','',0),(1085,1,'2017-05-11 18:00:35','2017-05-11 22:00:35','(Disclosure: This post was sponsored by FitFluential on behalf of NOW Foods - All opinions are ![](\"http://www.findyourinfluence.com/trackrun.aspx?tcode=MTQ1MDAtTk9XR2V0Rml0LTY4MDktQy0x\")
very much my own.)\r\nIn a word... wow.
\r\n\"I just wanted to let you know... I am genuinely impressed by the level of honesty, integrity, and care in this company. You guys have something special here... This company has... soul.\"
\r\nThose are pretty much the words that came out of my mouth on my way to the airport shuttle to come home... just 24 hours after arriving in Illinois for the NOW Foods \"Influencer Immersion Event\".\r\nI like to think I\'m a pretty smart guy...
\r\nbut sometimes I still manage to get caught off-guard... and by the time I was leaving the 2 day \"Influencer Immersion Event\" at NOW Foods headquarters... well... I\'d say I was not only caught off-guard... but thoroughly blown away. No, not because of an impressive facility or big revenue numbers... something else. Something much more important and, frankly... very rare in corporate America... Something I found in Anytime Fitness that made me think I found a unicorn. Well... I found another unicorn.\r\nSometimes the best things are unexpected.
\r\nI do \"influencer\" campaigns whenever I can. They\'re basically where companies work with \"influencers\" to share a product with the influencer\'s audience. The influencer will get compensated for their time / effort / social exposure with cash, product, or both. Generally, the opinions expressed are always honest and always solely that of the influencer. The posts and opinions always tend to be good because, well, you sign up for these campaigns... and you\'re probably not going to set yourself up for a bad review, now are you? So naturally, when a campaign opportunity came along for a supplement/natural foods company... and what a sweet set-up it was... I dove at the chance and put in for it.\r\nI didn\'t even know what NOW Foods was before this.
\r\nAs any responsible person would... I did some reading online prior to flying out to Chicago, and I got a really good impression of the company. It seemed like they really cared about their products, their customers, their people and (did I mention?) their product. They seemed like they went to some heightened efforts to ensure quality and transparency, and they made a big effort to share information and engage with their customers. Good first impression, we\'re on the right track.\r\n![\"doing](\"http://sothisisfitness.com/wp-content/uploads/2017/05/wordswag_1493875784961-300x300.jpg\")
Then I got there... and I started to find out just how serious they were.
\r\nI had arranged, ahead of time, to meet with the CEO (Jim Emme) for a one-on-one interview/chat for my podcast. He was an incredibly personable, very real, very non-corporate guy. Not what I had expected (that\'s a good thing). We had an awesome conversation, he was very easy to talk to, and we covered it all. Through our conversation, I could tell that it wasn\'t just BS for an interview... he genuinely cared about quality, his customers, his employees... It\'s tough to get across, but you can listen for yourself on episode 36 of the podcast.\r\n\r\nI may have taken the opportunity after our chat to go for a run with another blogger - Cynthia of \"You Signed Up For What?\" - of course I did... haven\'t you caught on by now? hah!\r\nDinner that night was more of the same.
\r\n![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170427_181518-225x300.jpg\")
We were brought to an exceptionally nice restaurant not far from the resort. They had a custom (healthy) four-course menu arranged for us ahead of time. We had four large tables in the room, and after we all sort of chose tables the NOW leadership members present sort of divied themselves up among us. Jim ended up at my table, and he spent the whole meal just chatting, answering questions, he REALLY wanted to dig in, get to know us, and have us get to know him and NOW. Early on, before the meal started, he got up to speak to the group, as did Dan Elwood (the founder\'s son). They both said a lot of the same things Jim said in our chat earlier at the hotel. You could tell they meant every word. It was refreshing to see that coming from corporate leadership.\r\n\r\nIt also became very clear from conversation... that Jim had actually read (and enjoyed) all of our blogs. Not only that, he actually made some of the recipes, including one from Neli of \"Delicious Meets Healthy\" that apparently he \"wouldn\'t shut up about\" at the office (other staff confirmed that - hah!). We all know the brand usually selects the influencers they work with on a campaign, but it became clear that NOW really did pay attention to who they invited to this event... and that they had a genuine interest in connecting with us and getting to know us.\r\nDay 2... they put their money where their mouth is.
\r\n![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_094527_586-300x300.jpg\")
We started our day off with a pretty solid boot-camp workout at the resort\'s fitness club before getting going because... let\'s be real... you bring a dozen-and-a-half health & fitness influencers together... it\'s just kind of a thing you do, right? And of course there\'s that jerk (me) that goes for a run BEFORE the hour-long bootcamp (totally necessary, right?). Afterward they provided protein shakes based on our preferences, all made with NOW products, of course (tasted great, too). As I eyeballed the custom-printed ingredients label on the shaker cup we made our way to an \"Essential Oils education & DIY session\".\r\nThe education began, and... WHOA...
\r\nFirst off, we weren\'t just learning about NOW and how they roll... they were teaching us about the stuff itself. This first session/time-block/whatever... it was essential oils. I never realized there was so much to it... had no idea what essential oils were or what to do with them. I didn\'t know what a carrier oil was or how potent st![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_082502-225x300.jpg\")
uff was or anything. Not only did I learn a ton... I also learned NOW\'s process... and the short version here is... they\'re providing a product that\'s just as good, if not a HIGHER quality than their competitors... at literally a fraction of the cost. They compared a popular oil - \"Thieves Oil\" - to their \"Nature\'s Shield\" blend. Basically the same. Thieves Oil was about $40 for a .5 oz bottle... NOW\'s oil? $19.99 for a 1 oz bottle (get it here: NOW Nature\'s Shield Oil Blend,1-Ounce![\"\"](\"//ir-na.amazon-adsystem.com/e/ir?t=so0d2-20&l=am2&o=1&a=B015NFD8GO\")
). Half the cost, twice the size. That\'s where something Jim said the day before stuck out:\r\n\"The question shouldn\'t be \"why are we charging so little\"... you should be asking why are THEY charging so much.\" - Jim Emme
\r\nThe rest of the day was much of the same -
\r\n![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_114656-300x225.jpg\")
We went over to the plant next, where we watched a short video, got a great q & a session, and toured the plant. We saw the manufacturing floor, the labs, the office space, the old warehouse space (they just relocated to a larger space)... all of it reinforced the things Jim and Dan had said earlier on. Seeing the plant floor - the equipment, the staff, their inventory control, safety precautions... every little bit really just goes not just one step beyond the necessary... but two or even three.\r\nFunny thing happened on the plant floor...
\r\n![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_120848-225x300.jpg\")
Jim felt the need to point something out by the large mixing hoppers. They wash them after each use, right? Well, the faster they can get them dried out after washing... the better, right? So Jim points out this particular piece of equipment on the wall. Looks like some sort of funky blower unit. Lo and behold, it\'s not some expensive professional piece of equipment... it\'s a gerry-rigged thing with a $2 giant salad bowl from Wal-Mart. In a facility with millions of dollars of high-grade equipment... they\'re still saving where they can. Hah!\r\nThroughout the whole plant tour - one thing was apparent...
\r\nNOW was going to go at least one step further whenever the opportunity presented itself, whether they needed to or not. Ingredients are tested for quality before they arrive? Let\'s test \'em again. There\'s already 4 layers of purity/contaminant check? Let\'s do a 5th. There\'s an ingredient that\'s contaminated with Listeria but not the batch WE got? Let\'s do a voluntary recall anyway. They don\'t bother with proprietary formulas, either, and they\'re very honest about what their products are and aren\'t... including whether they\'re non-GMO. They go to some great lengths, by the way, to ensure as many of their products as possible are Non-GMO. It\'s just something they\'re committed to.\r\n![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_125452-300x225.jpg\")
It was also apparent that they know what they\'re talking about.
\r\nWe had a great sports nutrition q & a during lunch at the corporate offices. We fired LOTS of questions at the guy as he ran through his powerpoint, and he did pretty darn good with the answers. That session sparked a lot of discussion, and I definitely learned a few things.\r\nThen we went to the kitchen... and saw the fun!
\r\n![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_142432-300x225.jpg\")
Oh my good lord... Chef Suzy Singh in the \"culinary innovation lab\"... what a hoot! She was so fun, and you could just SEE her passion for what she does. We learned about the NOW Real Food products, the new Nutty Infusions (infused nut butters), and the Ellyndale food lines. We got to be some of the first people to taste the Nutty Infusions, did an oil tasting (whoa... there\'s a new one for me) and did make-your-own Q-Cups (quinoa cups). I learned a ton and saw the passion the staff has for what they do. I also saw the serious level of quality that goes into making their \"real food\" products, and what the difference is with \"natural\" foods. It was impressive to say the least.\r\n\r\nAfter everything was through, we had a short while to connect with the staff and with the other bloggers/influencers that were there. I can\'t thank NOW enough not only for the opportunity to check out the facility and learn so much... but for bringing all of us influencers/bloggers together. It was a great opportunity to connect with like-minded people, and I certainly intend to keep in touch.\r\nTurn after turn, step after step... I was only MORE impressed.
\r\nSeriously, the longer the tour experience went on, the more impressed with NOW I became. The level of care is simply stunning. I rarely feel so strongly about a company, but frankly... I feel compelled to recommend NOW to everyone I know for whatever ![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_143323-300x225.jpg\")
product they\'re looking for if NOW makes it. There\'s something special going on in that place that\'s really tough to describe... but you could maybe call it \"soul\". It\'s what I found at Anytime Fitness that made me fall so in love with the place. Honestly, I didn\'t think I\'d run into it again in the corporate world... but here we are. That\'s what prompted me to stop and say those words at the top of this post before leaving, and it\'s what\'s going to keep me coming back for more. I was lucky enough to find another unicorn, I\'m CERTAINLY not going to let it out of my sight.\r\n\r\nCheck out their site, take a peek at what they\'re about and what they sell, and I\'d love to urge you to buy their stuff. If you follow this link to do so you\'ll even support So THIS Is Fitness a little bit :) Also, check out the conversation I had with Jim Emme in the player below or by subscribing to the So THIS Is Fitness podcast in your favorite app!\r\n\r\nHave YOU tried NOW products? Hop into the comments and let me know your favorite stuff!\r\nOh, and you can win some stuff too.
\r\nWhen I arrived at the hotel their were two big ol\' bags of product waiting for me. \"Goodie bags\". Well, I get to give away a set of the same stuff I got, worth over $350 I\'m pretty sure. Want in? Hit the widget below and enter! It\'s only open for a week - get in while you can!![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170505_101915-300x225.jpg\")
\r\n\r\na Rafflecopter giveaway\r\n\r\n\r\nDid I mention shopping?! Shop NOW Foods products on Amazon!![\"\"](\"//ir-na.amazon-adsystem.com/e/ir?t=so0d2-20&l=ur2&o=1&camp=1789\")
\r\n\r\n','I Found Another Unicorn - NOW Foods','','publish','open','open','','i-found-another-unicorn-now-foods','','','2017-05-12 09:14:50','2017-05-12 13:14:50','',0,'http://sothisisfitness.com/?p=1085',0,'post','',13),(1086,1,'2017-05-11 14:40:25','2017-05-11 18:40:25','In a word... wow.
\r\n\"I just wanted to let you know... I am genuinely impressed by the level of honesty, integrity, and care in this company. You guys have something special here... This company has... soul.\"
\r\nThose words are pretty much what came out of my mouth about 24 hours after arriving at the Eaglewood Resort & Spa in Itasca, IL. I like to think I\'m a pretty smart guy... but sometimes I still manage to get caught off-guard... and by the time I was leaving my the 2 day \"Influencer Immersion Event\" at NOW Foods headquarters... well... I\'d say I was not only caught off-guard... but thoroughly blown away. No, not because of an impressive facility or big revenue numbers... something else. Something much more important and, frankly... rare in corporate America...\r\nSometimes the best things are unexpected.
\r\nI do \"influencer\" campaigns whenever I can. They\'re basically where companies work with \"influencers\" to share a product with the influencer\'s audience. The influencer will either get paid for their time / effort / exposure given to the company, compensated with product, or both. Generally, the opinions expressed are always honest and always solely that of the influencer. The posts and opinions always tend to be good because, well, you sign up for these campaigns... and you\'re probably not going to set yourself up for a bad review, now are you?\r\nI didn\'t even know what NOW Foods was before this.
\r\nI did some reading online prior to flying out to Chicago, and I got a really good impression of the company. It seemed like they really cared about their products, their customers, their people and their product. They seemed like they went to some heightened efforts to ensure quality and transparency, and they made a big effort to share information and engage with their customers.\r\nThen I got there... and I started to find out just how serious they were.
\r\nI had arranged, ahead of time, to meet with the CEO (Jim Emme) for a one-on-one interview/chat for my podcast.\r\nDinner that night was more of the same.
\r\nWe were brought to an exceptionally nice restaurant not far from the resort. They had a custom (healthy) four-course menu arranged for us ahead of time. We had four large tables in the room, and after we all sort of chose tables the NOW leadership members present sort of divied themselves up among us. Jim ended up at my table,\r\nDay 2... they put their money where their mouth is.
\r\nWe started our day off with a pretty solid boot-camp workout at the resort\'s fitness club before getting going because... let\'s be real... you bring a dozen-and-a-half health & fitness influencers together... it\'s just kind of a thing you do, right? And of course there\'s that jerk (me) that goes for a run BEFORE the hour-long bootcamp (pro\r\n\r\n ','NOW Foods Influencer Immersion recap - 24 Inspiring Hours','','inherit','closed','closed','','1085-revision-v1','','','2017-05-11 14:40:25','2017-05-11 18:40:25','',1085,'http://sothisisfitness.com/2017/05/1085-revision-v1.html',0,'revision','',0),(1087,1,'2017-05-11 16:24:47','2017-05-11 20:24:47','In a word... wow.
\r\n\"I just wanted to let you know... I am genuinely impressed by the level of honesty, integrity, and care in this company. You guys have something special here... This company has... soul.\"
\r\nThose are pretty much the words that came out of my mouth on my way to the airport shuttle to come home... just 24 hours after arriving in Illinois for the NOW Foods \"Influencer Immersion Event\".\r\nI like to think I\'m a pretty smart guy...
\r\nbut sometimes I still manage to get caught off-guard... and by the time I was leaving the 2 day \"Influencer Immersion Event\" at NOW Foods headquarters... well... I\'d say I was not only caught off-guard... but thoroughly blown away. No, not because of an impressive facility or big revenue numbers... something else. Something much more important and, frankly... rare in corporate America... Something I found in Anytime Fitness that made me think I found a unicorn. Well... I found another unicorn.\r\nSometimes the best things are unexpected.
\r\nI do \"influencer\" campaigns whenever I can. They\'re basically where companies work with \"influencers\" to share a product with the influencer\'s audience. The influencer will either get paid for their time / effort / exposure given to the company, compensated with product, or both. Generally, the opinions expressed are always honest and always solely that of the influencer. The posts and opinions always tend to be good because, well, you sign up for these campaigns... and you\'re probably not going to set yourself up for a bad review, now are you?\r\nI didn\'t even know what NOW Foods was before this.
\r\nI did some reading online prior to flying out to Chicago, and I got a really good impression of the company. It seemed like they really cared about their products, their customers, their people and their product. They seemed like they went to some heightened efforts to ensure quality and transparency, and they made a big effort to share information and engage with their customers.\r\nThen I got there... and I started to find out just how serious they were.
\r\nI had arranged, ahead of time, to meet with the CEO (Jim Emme) for a one-on-one interview/chat for my podcast.\r\nDinner that night was more of the same.
\r\nWe were brought to an exceptionally nice restaurant not far from the resort. They had a custom (healthy) four-course menu arranged for us ahead of time. We had four large tables in the room, and after we all sort of chose tables the NOW leadership members present sort of divied themselves up among us. Jim ended up at my table,\r\nDay 2... they put their money where their mouth is.
\r\nWe started our day off with a pretty solid boot-camp workout at the resort\'s fitness club before getting going because... let\'s be real... you bring a dozen-and-a-half health & fitness influencers together... it\'s just kind of a thing you do, right? And of course there\'s that jerk (me) that goes for a run BEFORE the hour-long bootcamp (pro\r\n\r\n ','I Found Another Unicorn - NOW Foods','','inherit','closed','closed','','1085-revision-v1','','','2017-05-11 16:24:47','2017-05-11 20:24:47','',1085,'http://sothisisfitness.com/2017/05/1085-revision-v1.html',0,'revision','',0),(1088,1,'2017-05-11 16:33:16','2017-05-11 20:33:16','In a word... wow.
\r\n\"I just wanted to let you know... I am genuinely impressed by the level of honesty, integrity, and care in this company. You guys have something special here... This company has... soul.\"
\r\nThose are pretty much the words that came out of my mouth on my way to the airport shuttle to come home... just 24 hours after arriving in Illinois for the NOW Foods \"Influencer Immersion Event\".\r\nI like to think I\'m a pretty smart guy...
\r\nbut sometimes I still manage to get caught off-guard... and by the time I was leaving the 2 day \"Influencer Immersion Event\" at NOW Foods headquarters... well... I\'d say I was not only caught off-guard... but thoroughly blown away. No, not because of an impressive facility or big revenue numbers... something else. Something much more important and, frankly... very rare in corporate America... Something I found in Anytime Fitness that made me think I found a unicorn. Well... I found another unicorn.\r\nSometimes the best things are unexpected.
\r\nI do \"influencer\" campaigns whenever I can. They\'re basically where companies work with \"influencers\" to share a product with the influencer\'s audience. The influencer will either get compensated for their time / effort / social exposure, with cash, product, or both. Generally, the opinions expressed are always honest and always solely that of the influencer. The posts and opinions always tend to be good because, well, you sign up for these campaigns... and you\'re probably not going to set yourself up for a bad review, now are you? So naturally, when a campaign opportunity came along for a supplement/natural foods company... and what a sweet set-up it was... I dove at the chance and put in for it.\r\nI didn\'t even know what NOW Foods was before this.
\r\nAs any responsible person would... I did some reading online prior to flying out to Chicago, and I got a really good impression of the company. It seemed like they really cared about their products, their customers, their people and their product. They seemed like they went to some heightened efforts to ensure quality and transparency, and they made a big effort to share information and engage with their customers. Good first impression, we\'re on the right track.\r\nThen I got there... and I started to find out just how serious they were.
\r\nI had arranged, ahead of time, to meet with the CEO (Jim Emme) for a one-on-one interview/chat for my podcast. He was an incredibly personable, very real, very non-corporate guy. Not what I had expected (that\'s a good thing). We had an awesome conversation, he was very easy to talk to, and we covered it all. Through our conversation, I could tell that it wasn\'t just BS for an interview... he genuinely cared about quality, his customers, his employees... It\'s tough to get across, but you can listen for yourself on episode 36 of the podcast.\r\nDinner that night was more of the same.
\r\nWe were brought to an exceptionally nice restaurant not far from the resort. They had a custom (healthy) four-course menu arranged for us ahead of time. We had four large tables in the room, and after we all sort of chose tables the NOW leadership members present sort of divied themselves up among us. Jim ended up at my table,\r\nDay 2... they put their money where their mouth is.
\r\nWe started our day off with a pretty solid boot-camp workout at the resort\'s fitness club before getting going because... let\'s be real... you bring a dozen-and-a-half health & fitness influencers together... it\'s just kind of a thing you do, right? And of course there\'s that jerk (me) that goes for a run BEFORE the hour-long bootcamp (pro\r\n\r\n ','I Found Another Unicorn - NOW Foods','','inherit','closed','closed','','1085-revision-v1','','','2017-05-11 16:33:16','2017-05-11 20:33:16','',1085,'http://sothisisfitness.com/2017/05/1085-revision-v1.html',0,'revision','',0),(1089,1,'2017-05-11 17:24:20','2017-05-11 21:24:20','','IMG_20170428_113858','','inherit','open','closed','','img_20170428_113858','','','2017-05-11 17:24:20','2017-05-11 21:24:20','',0,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_113858.jpg',0,'attachment','image/jpeg',0),(1090,1,'2017-05-11 17:44:49','2017-05-11 21:44:49','In a word... wow.
\r\n\"I just wanted to let you know... I am genuinely impressed by the level of honesty, integrity, and care in this company. You guys have something special here... This company has... soul.\"
\r\nThose are pretty much the words that came out of my mouth on my way to the airport shuttle to come home... just 24 hours after arriving in Illinois for the NOW Foods \"Influencer Immersion Event\".\r\nI like to think I\'m a pretty smart guy...
\r\nbut sometimes I still manage to get caught off-guard... and by the time I was leaving the 2 day \"Influencer Immersion Event\" at NOW Foods headquarters... well... I\'d say I was not only caught off-guard... but thoroughly blown away. No, not because of an impressive facility or big revenue numbers... something else. Something much more important and, frankly... very rare in corporate America... Something I found in Anytime Fitness that made me think I found a unicorn. Well... I found another unicorn.\r\nSometimes the best things are unexpected.
\r\nI do \"influencer\" campaigns whenever I can. They\'re basically where companies work with \"influencers\" to share a product with the influencer\'s audience. The influencer will either get compensated for their time / effort / social exposure, with cash, product, or both. Generally, the opinions expressed are always honest and always solely that of the influencer. The posts and opinions always tend to be good because, well, you sign up for these campaigns... and you\'re probably not going to set yourself up for a bad review, now are you? So naturally, when a campaign opportunity came along for a supplement/natural foods company... and what a sweet set-up it was... I dove at the chance and put in for it.\r\nI didn\'t even know what NOW Foods was before this.
\r\nAs any responsible person would... I did some reading online prior to flying out to Chicago, and I got a really good impression of the company. It seemed like they really cared about their products, their customers, their people and their product. They seemed like they went to some heightened efforts to ensure quality and transparency, and they made a big effort to share information and engage with their customers. Good first impression, we\'re on the right track.\r\nThen I got there... and I started to find out just how serious they were.
\r\nI had arranged, ahead of time, to meet with the CEO (Jim Emme) for a one-on-one interview/chat for my podcast. He was an incredibly personable, very real, very non-corporate guy. Not what I had expected (that\'s a good thing). We had an awesome conversation, he was very easy to talk to, and we covered it all. Through our conversation, I could tell that it wasn\'t just BS for an interview... he genuinely cared about quality, his customers, his employees... It\'s tough to get across, but you can listen for yourself on episode 36 of the podcast.\r\nDinner that night was more of the same.
\r\nWe were brought to an exceptionally nice restaurant not far from the resort. They had a custom (healthy) four-course menu arranged for us ahead of time. We had four large tables in the room, and after we all sort of chose tables the NOW leadership members present sort of divied themselves up among us. Jim ended up at my table, and he spent the whole meal just chatting, answering questions, he REALLY wanted to dig in, get to know us, and have us get to know him and NOW. Early on, before the meal started, he got up to speak to the group, as did Dan Elwood (the founder\'s son). They both said a lot of the same things Jim said in our chat earlier at the hotel. You could tell they meant every word. It was refreshing to see that coming from corporate leadership.\r\nDay 2... they put their money where their mouth is.
\r\nWe started our day off with a pretty solid boot-camp workout at the resort\'s fitness club before getting going because... let\'s be real... you bring a dozen-and-a-half health & fitness influencers together... it\'s just kind of a thing you do, right? And of course there\'s that jerk (me) that goes for a run BEFORE the hour-long bootcamp (totally necessary, right?). Afterward they provided protein shakes based on our preferences, all made with NOW products, of course (tasted great, too). As I eyeballed the custom-printed ingredients label on the shaker cup we made our way to an \"Essential Oils education & DIY session\".\r\nThe education began, and... WHOA...
\r\nFirst off, we weren\'t just learning about NOW and how they roll... they were teaching us about the stuff itself. This first session/time-block/whatever... it was essential oils. I never realized there was so much to it... had no idea what essential oils were or what to do with them. I didn\'t know what a carrier oil was or how potent stuff was or anything. Not only did I learn a ton... I also learned NOW\'s process... and the short version here is... they\'re providing a product that\'s just as good, if not a HIGHER quality than their competitors... at literally a fraction of the cost. They compared a popular oil - \"Thieves Oil\" - to their \"Nature\'s Shield\" blend. Basically the same. Thieves Oil was about $40 for a .5 oz bottle... NOW\'s oil? $19.99 for a 1 oz bottle. Half the cost, twice the size. That\'s where something Jim said the day before stuck out:\r\n\"The question shouldn\'t be \"why are we charging so little\"... you should be asking why are THEY charging so much\" - Jim Emme
\r\nThe rest of the day was much of the same -
\r\nWe went over to the plant next, where we watched a short video, got a great q & a session, and toured the plant. We saw the manufacturing floor, the labs, the office space, the old warehouse space (they just relocated to a larger space)... all of it was just reinforcing the things Jim and Dan had said earlier on. Seeing the plant floor - the equipment, the staff, their inventory control, safety precautions... every little bit really just goes not just one step beyond the necessary... but two or even three.\r\nFunny thing happened on the plant floor...
\r\nJim felt the need to point something out by the large mixing hoppers. They wash them after each use, right? Well, the faster they can get them dried out after washing... the better, right? So Jim points out this particular piece of equipment on the wall. Looks like some sort of funky blower unit. Lo and behold, it\'s not some expensive professional piece of equipment... it\'s a gerry-rigged thing with a $2 giant salad bowl from Wal-Mart. In a facility with millions of dollars of high-grade equipment... they\'re still saving where they can. Hah!\r\nThroughout the whole plant tour - one thing was apparent...
\r\nNOW was going to go at least one step further whenever the opportunity presented itself. Ingredients are tested for quality before they arrive? Let\'s test \'em again. There\'s already 4 layers of purity/contaminant check? Let\'s do a 5th. There\'s an ingredient that\'s contaminated with Listeria but not the batch WE got? Let\'s do a voluntary recall anyway. They don\'t bother with proprietary formulas, either, and they\'re very honest about what their products are and aren\'t.\r\nIt was also apparent that they know what they\'re talking about.
\r\nWe had a great sports nutrition q & a during lunch at the corporate offices. We fired LOTS of questions at the guy as he ran through his powerpoint, and he did pretty darn good with the answers. That session sparked a lot of discussion, and I definitely learned a few things.\r\nThen we went to the kitchen... and saw the fun!
\r\nOh my good lord... Chef Suzy Singh in the \"culinary innovation lab\"... what a hoot! She was so fun, and you could just SEE her passion for what she does. We learned about the NOW Real Food products, the new Nutty Infusions (infused nut butters), and the Ellyndale food lines. We got to be some of the first people to taste the Nutty Infusions, did an oil tasting (whoa... there\'s a new one for me) and did make-your-own Q-Cups (quinoa cups). I learned a ton and saw the passion the staff has for what they do.\r\nTurn after turn, step after step... I was only MORE impressed.
\r\nSeriously, the longer the tour experience went on, the more impressed with NOW I became. The level of care. I rarely feel so strongly about a company, but frankly... I feel compelled to recommend NOW to everyone I know for whatever product they\'re looking for if NOW makes it. There\'s something special going on in that place that\'s really tough to describe... but you could maybe call it \"soul\". It\'s what I found at Anytime Fitness that made me fall so in love with the place. Honestly, I didn\'t think I\'d run into it again in the corporate world... but here we are. That\'s what prompted me to stop and say those words at the top of this post before leaving, and it\'s what\'s going to keep me coming back for more. I was lucky enough to find another unicorn, I\'m CERTAINLY not going to let it out of my sight.\r\n\r\nCheck out their site, take a peek at what they\'re about and what they sell, and I\'d love to urge you to buy their stuff. If you follow this link to do so you\'ll even support So THIS Is Fitness a little bit :)\r\n\r\nHave YOU tried NOW products? Hop into the comments and let me know your favorite stuff!\r\nOh, and you can win some stuff too.
\r\nWhen I arrived at the hotel their were two big ol\' bags of product waiting for me. \"Goodie bags\". Well, I get to give away a set of the same stuff I got, worth over $350 I\'m pretty sure. Want in? Hit the widget below and enter! It\'s only open for a week - get in while you can!','I Found Another Unicorn - NOW Foods','','inherit','closed','closed','','1085-revision-v1','','','2017-05-11 17:44:49','2017-05-11 21:44:49','',1085,'http://sothisisfitness.com/2017/05/1085-revision-v1.html',0,'revision','',0),(1091,1,'2017-05-11 17:51:12','2017-05-11 21:51:12','','IMG_20170427_142643','','inherit','open','closed','','img_20170427_142643','','','2017-05-11 17:51:12','2017-05-11 21:51:12','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170427_142643.jpg',0,'attachment','image/jpeg',0),(1092,1,'2017-05-11 17:51:20','2017-05-11 21:51:20','','IMG_20170427_181518','','inherit','open','closed','','img_20170427_181518','','','2017-05-11 17:51:20','2017-05-11 21:51:20','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170427_181518.jpg',0,'attachment','image/jpeg',0),(1093,1,'2017-05-11 17:51:26','2017-05-11 21:51:26','','IMG_20170428_071902','','inherit','open','closed','','img_20170428_071902','','','2017-05-11 17:51:26','2017-05-11 21:51:26','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_071902.jpg',0,'attachment','image/jpeg',0),(1094,1,'2017-05-11 17:51:36','2017-05-11 21:51:36','','IMG_20170428_082502','','inherit','open','closed','','img_20170428_082502','','','2017-05-11 17:51:36','2017-05-11 21:51:36','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_082502.jpg',0,'attachment','image/jpeg',0),(1095,1,'2017-05-11 17:51:44','2017-05-11 21:51:44','','IMG_20170428_094527_586','','inherit','open','closed','','img_20170428_094527_586','','','2017-05-11 17:51:44','2017-05-11 21:51:44','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_094527_586.jpg',0,'attachment','image/jpeg',0),(1096,1,'2017-05-11 17:51:47','2017-05-11 21:51:47','\r\nIn a word... wow.
\r\n\"I just wanted to let you know... I am genuinely impressed by the level of honesty, integrity, and care in this company. You guys have something special here... This company has... soul.\"
\r\nThose are pretty much the words that came out of my mouth on my way to the airport shuttle to come home... just 24 hours after arriving in Illinois for the NOW Foods \"Influencer Immersion Event\".\r\nI like to think I\'m a pretty smart guy...
\r\nbut sometimes I still manage to get caught off-guard... and by the time I was leaving the 2 day \"Influencer Immersion Event\" at NOW Foods headquarters... well... I\'d say I was not only caught off-guard... but thoroughly blown away. No, not because of an impressive facility or big revenue numbers... something else. Something much more important and, frankly... very rare in corporate America... Something I found in Anytime Fitness that made me think I found a unicorn. Well... I found another unicorn.\r\nSometimes the best things are unexpected.
\r\nI do \"influencer\" campaigns whenever I can. They\'re basically where companies work with \"influencers\" to share a product with the influencer\'s audience. The influencer will either get compensated for their time / effort / social exposure, with cash, product, or both. Generally, the opinions expressed are always honest and always solely that of the influencer. The posts and opinions always tend to be good because, well, you sign up for these campaigns... and you\'re probably not going to set yourself up for a bad review, now are you? So naturally, when a campaign opportunity came along for a supplement/natural foods company... and what a sweet set-up it was... I dove at the chance and put in for it.\r\nI didn\'t even know what NOW Foods was before this.
\r\nAs any responsible person would... I did some reading online prior to flying out to Chicago, and I got a really good impression of the company. It seemed like they really cared about their products, their customers, their people and their product. They seemed like they went to some heightened efforts to ensure quality and transparency, and they made a big effort to share information and engage with their customers. Good first impression, we\'re on the right track.\r\nThen I got there... and I started to find out just how serious they were.
\r\nI had arranged, ahead of time, to meet with the CEO (Jim Emme) for a one-on-one interview/chat for my podcast. He was an incredibly personable, very real, very non-corporate guy. Not what I had expected (that\'s a good thing). We had an awesome conversation, he was very easy to talk to, and we covered it all. Through our conversation, I could tell that it wasn\'t just BS for an interview... he genuinely cared about quality, his customers, his employees... It\'s tough to get across, but you can listen for yourself on episode 36 of the podcast.\r\nDinner that night was more of the same.
\r\nWe were brought to an exceptionally nice restaurant not far from the resort. They had a custom (healthy) four-course menu arranged for us ahead of time. We had four large tables in the room, and after we all sort of chose tables the NOW leadership members present sort of divied themselves up among us. Jim ended up at my table, and he spent the whole meal just chatting, answering questions, he REALLY wanted to dig in, get to know us, and have us get to know him and NOW. Early on, before the meal started, he got up to speak to the group, as did Dan Elwood (the founder\'s son). They both said a lot of the same things Jim said in our chat earlier at the hotel. You could tell they meant every word. It was refreshing to see that coming from corporate leadership.\r\nDay 2... they put their money where their mouth is.
\r\nWe started our day off with a pretty solid boot-camp workout at the resort\'s fitness club before getting going because... let\'s be real... you bring a dozen-and-a-half health & fitness influencers together... it\'s just kind of a thing you do, right? And of course there\'s that jerk (me) that goes for a run BEFORE the hour-long bootcamp (totally necessary, right?). Afterward they provided protein shakes based on our preferences, all made with NOW products, of course (tasted great, too). As I eyeballed the custom-printed ingredients label on the shaker cup we made our way to an \"Essential Oils education & DIY session\".\r\nThe education began, and... WHOA...
\r\nFirst off, we weren\'t just learning about NOW and how they roll... they were teaching us about the stuff itself. This first session/time-block/whatever... it was essential oils. I never realized there was so much to it... had no idea what essential oils were or what to do with them. I didn\'t know what a carrier oil was or how potent stuff was or anything. Not only did I learn a ton... I also learned NOW\'s process... and the short version here is... they\'re providing a product that\'s just as good, if not a HIGHER quality than their competitors... at literally a fraction of the cost. They compared a popular oil - \"Thieves Oil\" - to their \"Nature\'s Shield\" blend. Basically the same. Thieves Oil was about $40 for a .5 oz bottle... NOW\'s oil? $19.99 for a 1 oz bottle. Half the cost, twice the size. That\'s where something Jim said the day before stuck out:\r\n\"The question shouldn\'t be \"why are we charging so little\"... you should be asking why are THEY charging so much\" - Jim Emme
\r\nThe rest of the day was much of the same -
\r\nWe went over to the plant next, where we watched a short video, got a great q & a session, and toured the plant. We saw the manufacturing floor, the labs, the office space, the old warehouse space (they just relocated to a larger space)... all of it was just reinforcing the things Jim and Dan had said earlier on. Seeing the plant floor - the equipment, the staff, their inventory control, safety precautions... every little bit really just goes not just one step beyond the necessary... but two or even three.\r\nFunny thing happened on the plant floor...
\r\nJim felt the need to point something out by the large mixing hoppers. They wash them after each use, right? Well, the faster they can get them dried out after washing... the better, right? So Jim points out this particular piece of equipment on the wall. Looks like some sort of funky blower unit. Lo and behold, it\'s not some expensive professional piece of equipment... it\'s a gerry-rigged thing with a $2 giant salad bowl from Wal-Mart. In a facility with millions of dollars of high-grade equipment... they\'re still saving where they can. Hah!\r\nThroughout the whole plant tour - one thing was apparent...
\r\nNOW was going to go at least one step further whenever the opportunity presented itself. Ingredients are tested for quality before they arrive? Let\'s test \'em again. There\'s already 4 layers of purity/contaminant check? Let\'s do a 5th. There\'s an ingredient that\'s contaminated with Listeria but not the batch WE got? Let\'s do a voluntary recall anyway. They don\'t bother with proprietary formulas, either, and they\'re very honest about what their products are and aren\'t.\r\nIt was also apparent that they know what they\'re talking about.
\r\nWe had a great sports nutrition q & a during lunch at the corporate offices. We fired LOTS of questions at the guy as he ran through his powerpoint, and he did pretty darn good with the answers. That session sparked a lot of discussion, and I definitely learned a few things.\r\nThen we went to the kitchen... and saw the fun!
\r\nOh my good lord... Chef Suzy Singh in the \"culinary innovation lab\"... what a hoot! She was so fun, and you could just SEE her passion for what she does. We learned about the NOW Real Food products, the new Nutty Infusions (infused nut butters), and the Ellyndale food lines. We got to be some of the first people to taste the Nutty Infusions, did an oil tasting (whoa... there\'s a new one for me) and did make-your-own Q-Cups (quinoa cups). I learned a ton and saw the passion the staff has for what they do.\r\nTurn after turn, step after step... I was only MORE impressed.
\r\nSeriously, the longer the tour experience went on, the more impressed with NOW I became. The level of care. I rarely feel so strongly about a company, but frankly... I feel compelled to recommend NOW to everyone I know for whatever product they\'re looking for if NOW makes it. There\'s something special going on in that place that\'s really tough to describe... but you could maybe call it \"soul\". It\'s what I found at Anytime Fitness that made me fall so in love with the place. Honestly, I didn\'t think I\'d run into it again in the corporate world... but here we are. That\'s what prompted me to stop and say those words at the top of this post before leaving, and it\'s what\'s going to keep me coming back for more. I was lucky enough to find another unicorn, I\'m CERTAINLY not going to let it out of my sight.\r\n\r\nCheck out their site, take a peek at what they\'re about and what they sell, and I\'d love to urge you to buy their stuff. If you follow this link to do so you\'ll even support So THIS Is Fitness a little bit :) Also, check out the conversation I had with Jim Emme in the player below or by subscribing to the So THIS Is Fitness podcast in your favorite app!\r\n\r\nHave YOU tried NOW products? Hop into the comments and let me know your favorite stuff!\r\nOh, and you can win some stuff too.
\r\nWhen I arrived at the hotel their were two big ol\' bags of product waiting for me. \"Goodie bags\". Well, I get to give away a set of the same stuff I got, worth over $350 I\'m pretty sure. Want in? Hit the widget below and enter! It\'s only open for a week - get in while you can!\r\n\r\n','I Found Another Unicorn - NOW Foods','','inherit','closed','closed','','1085-revision-v1','','','2017-05-11 17:51:47','2017-05-11 21:51:47','',1085,'http://sothisisfitness.com/2017/05/1085-revision-v1.html',0,'revision','',0),(1097,1,'2017-05-11 17:51:50','2017-05-11 21:51:50','','IMG_20170428_110539','','inherit','open','closed','','img_20170428_110539','','','2017-05-11 17:51:50','2017-05-11 21:51:50','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_110539.jpg',0,'attachment','image/jpeg',0),(1098,1,'2017-05-11 17:52:00','2017-05-11 21:52:00','','IMG_20170428_113153','','inherit','open','closed','','img_20170428_113153','','','2017-05-11 17:52:00','2017-05-11 21:52:00','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_113153.jpg',0,'attachment','image/jpeg',0),(1099,1,'2017-05-11 17:52:05','2017-05-11 21:52:05','','IMG_20170428_113636_782','','inherit','open','closed','','img_20170428_113636_782','','','2017-05-11 17:52:05','2017-05-11 21:52:05','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_113636_782.jpg',0,'attachment','image/jpeg',0),(1100,1,'2017-05-11 17:52:14','2017-05-11 21:52:14','','IMG_20170428_113712','','inherit','open','closed','','img_20170428_113712','','','2017-05-11 17:52:14','2017-05-11 21:52:14','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_113712.jpg',0,'attachment','image/jpeg',0),(1101,1,'2017-05-11 17:53:41','2017-05-11 21:53:41','','IMG_20170428_114321','','inherit','open','closed','','img_20170428_114321','','','2017-05-11 17:53:41','2017-05-11 21:53:41','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_114321.jpg',0,'attachment','image/jpeg',0),(1102,1,'2017-05-11 17:53:48','2017-05-11 21:53:48','','IMG_20170428_114656','','inherit','open','closed','','img_20170428_114656','','','2017-05-11 17:53:48','2017-05-11 21:53:48','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_114656.jpg',0,'attachment','image/jpeg',0),(1103,1,'2017-05-11 17:53:55','2017-05-11 21:53:55','','IMG_20170428_114725','','inherit','open','closed','','img_20170428_114725','','','2017-05-11 17:53:55','2017-05-11 21:53:55','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_114725.jpg',0,'attachment','image/jpeg',0),(1104,1,'2017-05-11 17:54:04','2017-05-11 21:54:04','','IMG_20170428_114735','','inherit','open','closed','','img_20170428_114735','','','2017-05-11 17:54:04','2017-05-11 21:54:04','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_114735.jpg',0,'attachment','image/jpeg',0),(1105,1,'2017-05-11 17:54:14','2017-05-11 21:54:14','','IMG_20170428_114744','','inherit','open','closed','','img_20170428_114744','','','2017-05-11 17:54:14','2017-05-11 21:54:14','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_114744.jpg',0,'attachment','image/jpeg',0),(1106,1,'2017-05-11 17:54:22','2017-05-11 21:54:22','','IMG_20170428_115900','','inherit','open','closed','','img_20170428_115900','','','2017-05-11 17:54:22','2017-05-11 21:54:22','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_115900.jpg',0,'attachment','image/jpeg',0),(1107,1,'2017-05-11 17:54:28','2017-05-11 21:54:28','','IMG_20170428_120848','','inherit','open','closed','','img_20170428_120848','','','2017-05-11 17:54:28','2017-05-11 21:54:28','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_120848.jpg',0,'attachment','image/jpeg',0),(1108,1,'2017-05-11 17:54:35','2017-05-11 21:54:35','','IMG_20170428_120944','','inherit','open','closed','','img_20170428_120944','','','2017-05-11 17:54:35','2017-05-11 21:54:35','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_120944.jpg',0,'attachment','image/jpeg',0),(1109,1,'2017-05-11 17:54:42','2017-05-11 21:54:42','','IMG_20170428_121146','','inherit','open','closed','','img_20170428_121146','','','2017-05-11 17:54:42','2017-05-11 21:54:42','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_121146.jpg',0,'attachment','image/jpeg',0),(1110,1,'2017-05-11 17:54:48','2017-05-11 21:54:48','','IMG_20170428_122038','','inherit','open','closed','','img_20170428_122038','','','2017-05-11 17:54:48','2017-05-11 21:54:48','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_122038.jpg',0,'attachment','image/jpeg',0),(1111,1,'2017-05-11 17:54:54','2017-05-11 21:54:54','','IMG_20170428_122347','','inherit','open','closed','','img_20170428_122347','','','2017-05-11 17:54:54','2017-05-11 21:54:54','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_122347.jpg',0,'attachment','image/jpeg',0),(1112,1,'2017-05-11 17:55:02','2017-05-11 21:55:02','','IMG_20170428_124251','','inherit','open','closed','','img_20170428_124251','','','2017-05-11 17:55:02','2017-05-11 21:55:02','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_124251.jpg',0,'attachment','image/jpeg',0),(1113,1,'2017-05-11 17:55:10','2017-05-11 21:55:10','','IMG_20170428_125452','','inherit','open','closed','','img_20170428_125452','','','2017-05-11 17:55:10','2017-05-11 21:55:10','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_125452.jpg',0,'attachment','image/jpeg',0),(1114,1,'2017-05-11 17:55:16','2017-05-11 21:55:16','','IMG_20170428_133852','','inherit','open','closed','','img_20170428_133852','','','2017-05-11 17:55:16','2017-05-11 21:55:16','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_133852.jpg',0,'attachment','image/jpeg',0),(1115,1,'2017-05-11 17:55:23','2017-05-11 21:55:23','','IMG_20170428_141500','','inherit','open','closed','','img_20170428_141500','','','2017-05-11 17:55:23','2017-05-11 21:55:23','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_141500.jpg',0,'attachment','image/jpeg',0),(1116,1,'2017-05-11 17:55:30','2017-05-11 21:55:30','','IMG_20170428_141626','','inherit','open','closed','','img_20170428_141626','','','2017-05-11 17:55:30','2017-05-11 21:55:30','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_141626.jpg',0,'attachment','image/jpeg',0),(1117,1,'2017-05-11 17:55:38','2017-05-11 21:55:38','','IMG_20170428_141633','','inherit','open','closed','','img_20170428_141633','','','2017-05-11 17:55:38','2017-05-11 21:55:38','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_141633.jpg',0,'attachment','image/jpeg',0),(1118,1,'2017-05-11 17:55:46','2017-05-11 21:55:46','','IMG_20170428_141637','','inherit','open','closed','','img_20170428_141637','','','2017-05-11 17:55:46','2017-05-11 21:55:46','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_141637.jpg',0,'attachment','image/jpeg',0),(1119,1,'2017-05-11 17:55:52','2017-05-11 21:55:52','','IMG_20170428_142432','','inherit','open','closed','','img_20170428_142432','','','2017-05-11 17:55:52','2017-05-11 21:55:52','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_142432.jpg',0,'attachment','image/jpeg',0),(1120,1,'2017-05-11 17:56:00','2017-05-11 21:56:00','','IMG_20170428_143323','','inherit','open','closed','','img_20170428_143323','','','2017-05-11 17:56:00','2017-05-11 21:56:00','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_143323.jpg',0,'attachment','image/jpeg',0),(1121,1,'2017-05-11 17:56:06','2017-05-11 21:56:06','','IMG_20170428_143341','','inherit','open','closed','','img_20170428_143341','','','2017-05-11 17:56:06','2017-05-11 21:56:06','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_143341.jpg',0,'attachment','image/jpeg',0),(1122,1,'2017-05-11 17:56:14','2017-05-11 21:56:14','','IMG_20170428_152213','','inherit','open','closed','','img_20170428_152213','','','2017-05-11 17:56:14','2017-05-11 21:56:14','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_152213.jpg',0,'attachment','image/jpeg',0),(1123,1,'2017-05-11 17:56:21','2017-05-11 21:56:21','','IMG_20170428_174047_651','','inherit','open','closed','','img_20170428_174047_651','','','2017-05-11 17:56:21','2017-05-11 21:56:21','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_174047_651.jpg',0,'attachment','image/jpeg',0),(1124,1,'2017-05-11 17:56:27','2017-05-11 21:56:27','','IMG_20170428_202535','','inherit','open','closed','','img_20170428_202535','','','2017-05-11 17:56:27','2017-05-11 21:56:27','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170428_202535.jpg',0,'attachment','image/jpeg',0),(1125,1,'2017-05-11 17:56:31','2017-05-11 21:56:31','','IMG_20170505_101915','','inherit','open','closed','','img_20170505_101915','','','2017-05-11 17:56:31','2017-05-11 21:56:31','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170505_101915.jpg',0,'attachment','image/jpeg',0),(1126,1,'2017-05-11 17:56:46','2017-05-11 21:56:46','','PhotoGrid_1493390502240','','inherit','open','closed','','photogrid_1493390502240','','','2017-05-11 17:56:46','2017-05-11 21:56:46','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/PhotoGrid_1493390502240.png',0,'attachment','image/png',0),(1127,1,'2017-05-11 17:57:03','2017-05-11 21:57:03','','PhotoGrid_1493875549857','','inherit','open','closed','','photogrid_1493875549857','','','2017-05-11 17:57:03','2017-05-11 21:57:03','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/PhotoGrid_1493875549857.png',0,'attachment','image/png',0),(1128,1,'2017-05-11 17:57:13','2017-05-11 21:57:13','','Pixlr_20170502153848736','','inherit','open','closed','','pixlr_20170502153848736','','','2017-05-11 17:57:13','2017-05-11 21:57:13','',1085,'http://sothisisfitness.com/wp-content/uploads/2017/05/Pixlr_20170502153848736.jpg',0,'attachment','image/jpeg',0),(1129,1,'2017-05-11 18:00:35','2017-05-11 22:00:35','\r\nIn a word... wow.
\r\n\"I just wanted to let you know... I am genuinely impressed by the level of honesty, integrity, and care in this company. You guys have something special here... This company has... soul.\"
\r\nThose are pretty much the words that came out of my mouth on my way to the airport shuttle to come home... just 24 hours after arriving in Illinois for the NOW Foods \"Influencer Immersion Event\".\r\nI like to think I\'m a pretty smart guy...
\r\nbut sometimes I still manage to get caught off-guard... and by the time I was leaving the 2 day \"Influencer Immersion Event\" at NOW Foods headquarters... well... I\'d say I was not only caught off-guard... but thoroughly blown away. No, not because of an impressive facility or big revenue numbers... something else. Something much more important and, frankly... very rare in corporate America... Something I found in Anytime Fitness that made me think I found a unicorn. Well... I found another unicorn.\r\nSometimes the best things are unexpected.
\r\nI do \"influencer\" campaigns whenever I can. They\'re basically where companies work with \"influencers\" to share a product with the influencer\'s audience. The influencer will either get compensated for their time / effort / social exposure, with cash, product, or both. Generally, the opinions expressed are always honest and always solely that of the influencer. The posts and opinions always tend to be good because, well, you sign up for these campaigns... and you\'re probably not going to set yourself up for a bad review, now are you? So naturally, when a campaign opportunity came along for a supplement/natural foods company... and what a sweet set-up it was... I dove at the chance and put in for it.\r\nI didn\'t even know what NOW Foods was before this.
\r\nAs any responsible person would... I did some reading online prior to flying out to Chicago, and I got a really good impression of the company. It seemed like they really cared about their products, their customers, their people and their product. They seemed like they went to some heightened efforts to ensure quality and transparency, and they made a big effort to share information and engage with their customers. Good first impression, we\'re on the right track.\r\nThen I got there... and I started to find out just how serious they were.
\r\nI had arranged, ahead of time, to meet with the CEO (Jim Emme) for a one-on-one interview/chat for my podcast. He was an incredibly personable, very real, very non-corporate guy. Not what I had expected (that\'s a good thing). We had an awesome conversation, he was very easy to talk to, and we covered it all. Through our conversation, I could tell that it wasn\'t just BS for an interview... he genuinely cared about quality, his customers, his employees... It\'s tough to get across, but you can listen for yourself on episode 36 of the podcast.\r\nDinner that night was more of the same.
\r\nWe were brought to an exceptionally nice restaurant not far from the resort. They had a custom (healthy) four-course menu arranged for us ahead of time. We had four large tables in the room, and after we all sort of chose tables the NOW leadership members present sort of divied themselves up among us. Jim ended up at my table, and he spent the whole meal just chatting, answering questions, he REALLY wanted to dig in, get to know us, and have us get to know him and NOW. Early on, before the meal started, he got up to speak to the group, as did Dan Elwood (the founder\'s son). They both said a lot of the same things Jim said in our chat earlier at the hotel. You could tell they meant every word. It was refreshing to see that coming from corporate leadership.\r\nDay 2... they put their money where their mouth is.
\r\nWe started our day off with a pretty solid boot-camp workout at the resort\'s fitness club before getting going because... let\'s be real... you bring a dozen-and-a-half health & fitness influencers together... it\'s just kind of a thing you do, right? And of course there\'s that jerk (me) that goes for a run BEFORE the hour-long bootcamp (totally necessary, right?). Afterward they provided protein shakes based on our preferences, all made with NOW products, of course (tasted great, too). As I eyeballed the custom-printed ingredients label on the shaker cup we made our way to an \"Essential Oils education & DIY session\".\r\nThe education began, and... WHOA...
\r\nFirst off, we weren\'t just learning about NOW and how they roll... they were teaching us about the stuff itself. This first session/time-block/whatever... it was essential oils. I never realized there was so much to it... had no idea what essential oils were or what to do with them. I didn\'t know what a carrier oil was or how potent stuff was or anything. Not only did I learn a ton... I also learned NOW\'s process... and the short version here is... they\'re providing a product that\'s just as good, if not a HIGHER quality than their competitors... at literally a fraction of the cost. They compared a popular oil - \"Thieves Oil\" - to their \"Nature\'s Shield\" blend. Basically the same. Thieves Oil was about $40 for a .5 oz bottle... NOW\'s oil? $19.99 for a 1 oz bottle. Half the cost, twice the size. That\'s where something Jim said the day before stuck out:\r\n\"The question shouldn\'t be \"why are we charging so little\"... you should be asking why are THEY charging so much\" - Jim Emme
\r\nThe rest of the day was much of the same -
\r\nWe went over to the plant next, where we watched a short video, got a great q & a session, and toured the plant. We saw the manufacturing floor, the labs, the office space, the old warehouse space (they just relocated to a larger space)... all of it was just reinforcing the things Jim and Dan had said earlier on. Seeing the plant floor - the equipment, the staff, their inventory control, safety precautions... every little bit really just goes not just one step beyond the necessary... but two or even three.\r\nFunny thing happened on the plant floor...
\r\nJim felt the need to point something out by the large mixing hoppers. They wash them after each use, right? Well, the faster they can get them dried out after washing... the better, right? So Jim points out this particular piece of equipment on the wall. Looks like some sort of funky blower unit. Lo and behold, it\'s not some expensive professional piece of equipment... it\'s a gerry-rigged thing with a $2 giant salad bowl from Wal-Mart. In a facility with millions of dollars of high-grade equipment... they\'re still saving where they can. Hah!\r\nThroughout the whole plant tour - one thing was apparent...
\r\nNOW was going to go at least one step further whenever the opportunity presented itself. Ingredients are tested for quality before they arrive? Let\'s test \'em again. There\'s already 4 layers of purity/contaminant check? Let\'s do a 5th. There\'s an ingredient that\'s contaminated with Listeria but not the batch WE got? Let\'s do a voluntary recall anyway. They don\'t bother with proprietary formulas, either, and they\'re very honest about what their products are and aren\'t.\r\nIt was also apparent that they know what they\'re talking about.
\r\nWe had a great sports nutrition q & a during lunch at the corporate offices. We fired LOTS of questions at the guy as he ran through his powerpoint, and he did pretty darn good with the answers. That session sparked a lot of discussion, and I definitely learned a few things.\r\nThen we went to the kitchen... and saw the fun!
\r\nOh my good lord... Chef Suzy Singh in the \"culinary innovation lab\"... what a hoot! She was so fun, and you could just SEE her passion for what she does. We learned about the NOW Real Food products, the new Nutty Infusions (infused nut butters), and the Ellyndale food lines. We got to be some of the first people to taste the Nutty Infusions, did an oil tasting (whoa... there\'s a new one for me) and did make-your-own Q-Cups (quinoa cups). I learned a ton and saw the passion the staff has for what they do.\r\nTurn after turn, step after step... I was only MORE impressed.
\r\nSeriously, the longer the tour experience went on, the more impressed with NOW I became. The level of care. I rarely feel so strongly about a company, but frankly... I feel compelled to recommend NOW to everyone I know for whatever product they\'re looking for if NOW makes it. There\'s something special going on in that place that\'s really tough to describe... but you could maybe call it \"soul\". It\'s what I found at Anytime Fitness that made me fall so in love with the place. Honestly, I didn\'t think I\'d run into it again in the corporate world... but here we are. That\'s what prompted me to stop and say those words at the top of this post before leaving, and it\'s what\'s going to keep me coming back for more. I was lucky enough to find another unicorn, I\'m CERTAINLY not going to let it out of my sight.\r\n\r\nCheck out their site, take a peek at what they\'re about and what they sell, and I\'d love to urge you to buy their stuff. If you follow this link to do so you\'ll even support So THIS Is Fitness a little bit :) Also, check out the conversation I had with Jim Emme in the player below or by subscribing to the So THIS Is Fitness podcast in your favorite app!\r\n\r\nHave YOU tried NOW products? Hop into the comments and let me know your favorite stuff!\r\nOh, and you can win some stuff too.
\r\nWhen I arrived at the hotel their were two big ol\' bags of product waiting for me. \"Goodie bags\". Well, I get to give away a set of the same stuff I got, worth over $350 I\'m pretty sure. Want in? Hit the widget below and enter! It\'s only open for a week - get in while you can!\r\n\r\na Rafflecopter giveaway\r\n\r\n\r\n','I Found Another Unicorn - NOW Foods','','inherit','closed','closed','','1085-revision-v1','','','2017-05-11 18:00:35','2017-05-11 22:00:35','',1085,'http://sothisisfitness.com/2017/05/1085-revision-v1.html',0,'revision','',0),(1130,1,'2017-05-12 08:51:39','2017-05-12 12:51:39','(Disclosure: This post was sponsored by FitFluential on behalf of NOW Foods - All opinions are very much my own.)\nIn a word... wow.
\n\"I just wanted to let you know... I am genuinely impressed by the level of honesty, integrity, and care in this company. You guys have something special here... This company has... soul.\"
\nThose are pretty much the words that came out of my mouth on my way to the airport shuttle to come home... just 24 hours after arriving in Illinois for the NOW Foods \"Influencer Immersion Event\".\nI like to think I\'m a pretty smart guy...
\nbut sometimes I still manage to get caught off-guard... and by the time I was leaving the 2 day \"Influencer Immersion Event\" at NOW Foods headquarters... well... I\'d say I was not only caught off-guard... but thoroughly blown away. No, not because of an impressive facility or big revenue numbers... something else. Something much more important and, frankly... very rare in corporate America... Something I found in Anytime Fitness that made me think I found a unicorn. Well... I found another unicorn.\nSometimes the best things are unexpected.
\nI do \"influencer\" campaigns whenever I can. They\'re basically where companies work with \"influencers\" to share a product with the influencer\'s audience. The influencer will get compensated for their time / effort / social exposure with cash, product, or both. Generally, the opinions expressed are always honest and always solely that of the influencer. The posts and opinions always tend to be good because, well, you sign up for these campaigns... and you\'re probably not going to set yourself up for a bad review, now are you? So naturally, when a campaign opportunity came along for a supplement/natural foods company... and what a sweet set-up it was... I dove at the chance and put in for it.\nI didn\'t even know what NOW Foods was before this.
\nAs any responsible person would... I did some reading online prior to flying out to Chicago, and I got a really good impression of the company. It seemed like they really cared about their products, their customers, their people and (did I mention?) their product. They seemed like they went to some heightened efforts to ensure quality and transparency, and they made a big effort to share information and engage with their customers. Good first impression, we\'re on the right track.\nThen I got there... and I started to find out just how serious they were.
\nI had arranged, ahead of time, to meet with the CEO (Jim Emme) for a one-on-one interview/chat for my podcast. He was an incredibly personable, very real, very non-corporate guy. Not what I had expected (that\'s a good thing). We had an awesome conversation, he was very easy to talk to, and we covered it all. Through our conversation, I could tell that it wasn\'t just BS for an interview... he genuinely cared about quality, his customers, his employees... It\'s tough to get across, but you can listen for yourself on episode 36 of the podcast.\n\nI may have taken the opportunity after our chat to go for a run with another blogger - Cynthia of \"You Signed Up For What?\" - of course I did... haven\'t you caught on by now? hah!\nDinner that night was more of the same.
\nWe were brought to an exceptionally nice restaurant not far from the resort. They had a custom (healthy) four-course menu arranged for us ahead of time. We had four large tables in the room, and after we all sort of chose tables the NOW leadership members present sort of divied themselves up among us. Jim ended up at my table, and he spent the whole meal just chatting, answering questions, he REALLY wanted to dig in, get to know us, and have us get to know him and NOW. Early on, before the meal started, he got up to speak to the group, as did Dan Elwood (the founder\'s son). They both said a lot of the same things Jim said in our chat earlier at the hotel. You could tell they meant every word. It was refreshing to see that coming from corporate leadership.\n\nIt also became very clear from conversation... that Jim had actually read (and enjoyed) all of our blogs. Not only that, he actually made some of the recipes, including one from Neli of \"Delicious Meets Healthy\" that apparently he \"wouldn\'t shut up about\" at the office (other staff confirmed that - hah!). We all know the brand usually selects the influencers they work with on a campaign, but it became clear that NOW really did pay attention to who they invited to this event... and that they had a genuine interest in connecting with us and getting to know us.\nDay 2... they put their money where their mouth is.
\nWe started our day off with a pretty solid boot-camp workout at the resort\'s fitness club before getting going because... let\'s be real... you bring a dozen-and-a-half health & fitness influencers together... it\'s just kind of a thing you do, right? And of course there\'s that jerk (me) that goes for a run BEFORE the hour-long bootcamp (totally necessary, right?). Afterward they provided protein shakes based on our preferences, all made with NOW products, of course (tasted great, too). As I eyeballed the custom-printed ingredients label on the shaker cup we made our way to an \"Essential Oils education & DIY session\".\nThe education began, and... WHOA...
\nFirst off, we weren\'t just learning about NOW and how they roll... they were teaching us about the stuff itself. This first session/time-block/whatever... it was essential oils. I never realized there was so much to it... had no idea what essential oils were or what to do with them. I didn\'t know what a carrier oil was or how potent stuff was or anything. Not only did I learn a ton... I also learned NOW\'s process... and the short version here is... they\'re providing a product that\'s just as good, if not a HIGHER quality than their competitors... at literally a fraction of the cost. They compared a popular oil - \"Thieves Oil\" - to their \"Nature\'s Shield\" blend. Basically the same. Thieves Oil was about $40 for a .5 oz bottle... NOW\'s oil? $19.99 for a 1 oz bottle (get it here: NOW Nature\'s Shield Oil Blend,1-Ounce). Half the cost, twice the size. That\'s where something Jim said the day before stuck out:\n\"The question shouldn\'t be \"why are we charging so little\"... you should be asking why are THEY charging so much.\" - Jim Emme
\nThe rest of the day was much of the same -
\nWe went over to the plant next, where we watched a short video, got a great q & a session, and toured the plant. We saw the manufacturing floor, the labs, the office space, the old warehouse space (they just relocated to a larger space)... all of it reinforced the things Jim and Dan had said earlier on. Seeing the plant floor - the equipment, the staff, their inventory control, safety precautions... every little bit really just goes not just one step beyond the necessary... but two or even three.\nFunny thing happened on the plant floor...
\nJim felt the need to point something out by the large mixing hoppers. They wash them after each use, right? Well, the faster they can get them dried out after washing... the better, right? So Jim points out this particular piece of equipment on the wall. Looks like some sort of funky blower unit. Lo and behold, it\'s not some expensive professional piece of equipment... it\'s a gerry-rigged thing with a $2 giant salad bowl from Wal-Mart. In a facility with millions of dollars of high-grade equipment... they\'re still saving where they can. Hah!\nThroughout the whole plant tour - one thing was apparent...
\nNOW was going to go at least one step further whenever the opportunity presented itself, whether they needed to or not. Ingredients are tested for quality before they arrive? Let\'s test \'em again. There\'s already 4 layers of purity/contaminant check? Let\'s do a 5th. There\'s an ingredient that\'s contaminated with Listeria but not the batch WE got? Let\'s do a voluntary recall anyway. They don\'t bother with proprietary formulas, either, and they\'re very honest about what their products are and aren\'t... including whether they\'re non-GMO. They go to some great lengths, by the way, to ensure as many of their products as possible are Non-GMO. It\'s just something they\'re committed to.\nIt was also apparent that they know what they\'re talking about.
\nWe had a great sports nutrition q & a during lunch at the corporate offices. We fired LOTS of questions at the guy as he ran through his powerpoint, and he did pretty darn good with the answers. That session sparked a lot of discussion, and I definitely learned a few things.\nThen we went to the kitchen... and saw the fun!
\nOh my good lord... Chef Suzy Singh in the \"culinary innovation lab\"... what a hoot! She was so fun, and you could just SEE her passion for what she does. We learned about the NOW Real Food products, the new Nutty Infusions (infused nut butters), and the Ellyndale food lines. We got to be some of the first people to taste the Nutty Infusions, did an oil tasting (whoa... there\'s a new one for me) and did make-your-own Q-Cups (quinoa cups). I learned a ton and saw the passion the staff has for what they do. I also saw the serious level of quality that goes into making their \"real food\" products, and what the difference is with \"natural\" foods. It was impressive to say the least.\n\nAfter everything was through, we had a short while to connect with the staff and with the other bloggers/influencers that were there. I can\'t thank NOW enough not only for the opportunity to check out the facility and learn so much... but for bringing all of us influencers/bloggers together. It was a great opportunity to connect with like-minded people, and I certainly intend to keep in touch.\nTurn after turn, step after step... I was only MORE impressed.
\nSeriously, the longer the tour experience went on, the more impressed with NOW I became. The level of care. I rarely feel so strongly about a company, but frankly... I feel compelled to recommend NOW to everyone I know for whatever product they\'re looking for if NOW makes it. There\'s something special going on in that place that\'s really tough to describe... but you could maybe call it \"soul\". It\'s what I found at Anytime Fitness that made me fall so in love with the place. Honestly, I didn\'t think I\'d run into it again in the corporate world... but here we are. That\'s what prompted me to stop and say those words at the top of this post before leaving, and it\'s what\'s going to keep me coming back for more. I was lucky enough to find another unicorn, I\'m CERTAINLY not going to let it out of my sight.\n\nCheck out their site, take a peek at what they\'re about and what they sell, and I\'d love to urge you to buy their stuff. If you follow this link to do so you\'ll even support So THIS Is Fitness a little bit :) Also, check out the conversation I had with Jim Emme in the player below or by subscribing to the So THIS Is Fitness podcast in your favorite app!\n\nHave YOU tried NOW products? Hop into the comments and let me know your favorite stuff!\nOh, and you can win some stuff too.
\nWhen I arrived at the hotel their were two big ol\' bags of product waiting for me. \"Goodie bags\". Well, I get to give away a set of the same stuff I got, worth over $350 I\'m pretty sure. Want in? Hit the widget below and enter! It\'s only open for a week - get in while you can!\n\na Rafflecopter giveaway\n\n\nDid I mention shopping?! Shop NOW Foods products on Amazon!\n\n','I Found Another Unicorn - NOW Foods','','inherit','closed','closed','','1085-autosave-v1','','','2017-05-12 08:51:39','2017-05-12 12:51:39','',1085,'http://sothisisfitness.com/2017/05/1085-autosave-v1.html',0,'revision','',0),(1131,1,'2017-05-11 20:05:22','2017-05-12 00:05:22','\r\nIn a word... wow.
\r\n\"I just wanted to let you know... I am genuinely impressed by the level of honesty, integrity, and care in this company. You guys have something special here... This company has... soul.\"
\r\nThose are pretty much the words that came out of my mouth on my way to the airport shuttle to come home... just 24 hours after arriving in Illinois for the NOW Foods \"Influencer Immersion Event\".\r\nI like to think I\'m a pretty smart guy...
\r\nbut sometimes I still manage to get caught off-guard... and by the time I was leaving the 2 day \"Influencer Immersion Event\" at NOW Foods headquarters... well... I\'d say I was not only caught off-guard... but thoroughly blown away. No, not because of an impressive facility or big revenue numbers... something else. Something much more important and, frankly... very rare in corporate America... Something I found in Anytime Fitness that made me think I found a unicorn. Well... I found another unicorn.\r\nSometimes the best things are unexpected.
\r\nI do \"influencer\" campaigns whenever I can. They\'re basically where companies work with \"influencers\" to share a product with the influencer\'s audience. The influencer will either get compensated for their time / effort / social exposure, with cash, product, or both. Generally, the opinions expressed are always honest and always solely that of the influencer. The posts and opinions always tend to be good because, well, you sign up for these campaigns... and you\'re probably not going to set yourself up for a bad review, now are you? So naturally, when a campaign opportunity came along for a supplement/natural foods company... and what a sweet set-up it was... I dove at the chance and put in for it.\r\nI didn\'t even know what NOW Foods was before this.
\r\nAs any responsible person would... I did some reading online prior to flying out to Chicago, and I got a really good impression of the company. It seemed like they really cared about their products, their customers, their people and their product. They seemed like they went to some heightened efforts to ensure quality and transparency, and they made a big effort to share information and engage with their customers. Good first impression, we\'re on the right track.\r\nThen I got there... and I started to find out just how serious they were.
\r\nI had arranged, ahead of time, to meet with the CEO (Jim Emme) for a one-on-one interview/chat for my podcast. He was an incredibly personable, very real, very non-corporate guy. Not what I had expected (that\'s a good thing). We had an awesome conversation, he was very easy to talk to, and we covered it all. Through our conversation, I could tell that it wasn\'t just BS for an interview... he genuinely cared about quality, his customers, his employees... It\'s tough to get across, but you can listen for yourself on episode 36 of the podcast.\r\nDinner that night was more of the same.
\r\nWe were brought to an exceptionally nice restaurant not far from the resort. They had a custom (healthy) four-course menu arranged for us ahead of time. We had four large tables in the room, and after we all sort of chose tables the NOW leadership members present sort of divied themselves up among us. Jim ended up at my table, and he spent the whole meal just chatting, answering questions, he REALLY wanted to dig in, get to know us, and have us get to know him and NOW. Early on, before the meal started, he got up to speak to the group, as did Dan Elwood (the founder\'s son). They both said a lot of the same things Jim said in our chat earlier at the hotel. You could tell they meant every word. It was refreshing to see that coming from corporate leadership.\r\nDay 2... they put their money where their mouth is.
\r\nWe started our day off with a pretty solid boot-camp workout at the resort\'s fitness club before getting going because... let\'s be real... you bring a dozen-and-a-half health & fitness influencers together... it\'s just kind of a thing you do, right? And of course there\'s that jerk (me) that goes for a run BEFORE the hour-long bootcamp (totally necessary, right?). Afterward they provided protein shakes based on our preferences, all made with NOW products, of course (tasted great, too). As I eyeballed the custom-printed ingredients label on the shaker cup we made our way to an \"Essential Oils education & DIY session\".\r\nThe education began, and... WHOA...
\r\nFirst off, we weren\'t just learning about NOW and how they roll... they were teaching us about the stuff itself. This first session/time-block/whatever... it was essential oils. I never realized there was so much to it... had no idea what essential oils were or what to do with them. I didn\'t know what a carrier oil was or how potent stuff was or anything. Not only did I learn a ton... I also learned NOW\'s process... and the short version here is... they\'re providing a product that\'s just as good, if not a HIGHER quality than their competitors... at literally a fraction of the cost. They compared a popular oil - \"Thieves Oil\" - to their \"Nature\'s Shield\" blend. Basically the same. Thieves Oil was about $40 for a .5 oz bottle... NOW\'s oil? $19.99 for a 1 oz bottle. Half the cost, twice the size. That\'s where something Jim said the day before stuck out:\r\n\"The question shouldn\'t be \"why are we charging so little\"... you should be asking why are THEY charging so much\" - Jim Emme
\r\nThe rest of the day was much of the same -
\r\nWe went over to the plant next, where we watched a short video, got a great q & a session, and toured the plant. We saw the manufacturing floor, the labs, the office space, the old warehouse space (they just relocated to a larger space)... all of it was just reinforcing the things Jim and Dan had said earlier on. Seeing the plant floor - the equipment, the staff, their inventory control, safety precautions... every little bit really just goes not just one step beyond the necessary... but two or even three.\r\nFunny thing happened on the plant floor...
\r\nJim felt the need to point something out by the large mixing hoppers. They wash them after each use, right? Well, the faster they can get them dried out after washing... the better, right? So Jim points out this particular piece of equipment on the wall. Looks like some sort of funky blower unit. Lo and behold, it\'s not some expensive professional piece of equipment... it\'s a gerry-rigged thing with a $2 giant salad bowl from Wal-Mart. In a facility with millions of dollars of high-grade equipment... they\'re still saving where they can. Hah!\r\nThroughout the whole plant tour - one thing was apparent...
\r\nNOW was going to go at least one step further whenever the opportunity presented itself. Ingredients are tested for quality before they arrive? Let\'s test \'em again. There\'s already 4 layers of purity/contaminant check? Let\'s do a 5th. There\'s an ingredient that\'s contaminated with Listeria but not the batch WE got? Let\'s do a voluntary recall anyway. They don\'t bother with proprietary formulas, either, and they\'re very honest about what their products are and aren\'t.\r\nIt was also apparent that they know what they\'re talking about.
\r\nWe had a great sports nutrition q & a during lunch at the corporate offices. We fired LOTS of questions at the guy as he ran through his powerpoint, and he did pretty darn good with the answers. That session sparked a lot of discussion, and I definitely learned a few things.\r\nThen we went to the kitchen... and saw the fun!
\r\nOh my good lord... Chef Suzy Singh in the \"culinary innovation lab\"... what a hoot! She was so fun, and you could just SEE her passion for what she does. We learned about the NOW Real Food products, the new Nutty Infusions (infused nut butters), and the Ellyndale food lines. We got to be some of the first people to taste the Nutty Infusions, did an oil tasting (whoa... there\'s a new one for me) and did make-your-own Q-Cups (quinoa cups). I learned a ton and saw the passion the staff has for what they do.\r\nTurn after turn, step after step... I was only MORE impressed.
\r\nSeriously, the longer the tour experience went on, the more impressed with NOW I became. The level of care. I rarely feel so strongly about a company, but frankly... I feel compelled to recommend NOW to everyone I know for whatever product they\'re looking for if NOW makes it. There\'s something special going on in that place that\'s really tough to describe... but you could maybe call it \"soul\". It\'s what I found at Anytime Fitness that made me fall so in love with the place. Honestly, I didn\'t think I\'d run into it again in the corporate world... but here we are. That\'s what prompted me to stop and say those words at the top of this post before leaving, and it\'s what\'s going to keep me coming back for more. I was lucky enough to find another unicorn, I\'m CERTAINLY not going to let it out of my sight.\r\n\r\nCheck out their site, take a peek at what they\'re about and what they sell, and I\'d love to urge you to buy their stuff. If you follow this link to do so you\'ll even support So THIS Is Fitness a little bit :) Also, check out the conversation I had with Jim Emme in the player below or by subscribing to the So THIS Is Fitness podcast in your favorite app!\r\n\r\nHave YOU tried NOW products? Hop into the comments and let me know your favorite stuff!\r\nOh, and you can win some stuff too.
\r\nWhen I arrived at the hotel their were two big ol\' bags of product waiting for me. \"Goodie bags\". Well, I get to give away a set of the same stuff I got, worth over $350 I\'m pretty sure. Want in? Hit the widget below and enter! It\'s only open for a week - get in while you can!\r\n\r\na Rafflecopter giveaway\r\n\r\n\r\n','I Found Another Unicorn - NOW Foods','','inherit','closed','closed','','1085-revision-v1','','','2017-05-11 20:05:22','2017-05-12 00:05:22','',1085,'http://sothisisfitness.com/2017/05/1085-revision-v1.html',0,'revision','',0),(1132,1,'2017-05-11 20:06:21','2017-05-12 00:06:21','\r\nIn a word... wow.
\r\n\"I just wanted to let you know... I am genuinely impressed by the level of honesty, integrity, and care in this company. You guys have something special here... This company has... soul.\"
\r\nThose are pretty much the words that came out of my mouth on my way to the airport shuttle to come home... just 24 hours after arriving in Illinois for the NOW Foods \"Influencer Immersion Event\".\r\nI like to think I\'m a pretty smart guy...
\r\nbut sometimes I still manage to get caught off-guard... and by the time I was leaving the 2 day \"Influencer Immersion Event\" at NOW Foods headquarters... well... I\'d say I was not only caught off-guard... but thoroughly blown away. No, not because of an impressive facility or big revenue numbers... something else. Something much more important and, frankly... very rare in corporate America... Something I found in Anytime Fitness that made me think I found a unicorn. Well... I found another unicorn.\r\nSometimes the best things are unexpected.
\r\nI do \"influencer\" campaigns whenever I can. They\'re basically where companies work with \"influencers\" to share a product with the influencer\'s audience. The influencer will either get compensated for their time / effort / social exposure, with cash, product, or both. Generally, the opinions expressed are always honest and always solely that of the influencer. The posts and opinions always tend to be good because, well, you sign up for these campaigns... and you\'re probably not going to set yourself up for a bad review, now are you? So naturally, when a campaign opportunity came along for a supplement/natural foods company... and what a sweet set-up it was... I dove at the chance and put in for it.\r\nI didn\'t even know what NOW Foods was before this.
\r\nAs any responsible person would... I did some reading online prior to flying out to Chicago, and I got a really good impression of the company. It seemed like they really cared about their products, their customers, their people and their product. They seemed like they went to some heightened efforts to ensure quality and transparency, and they made a big effort to share information and engage with their customers. Good first impression, we\'re on the right track.\r\nThen I got there... and I started to find out just how serious they were.
\r\nI had arranged, ahead of time, to meet with the CEO (Jim Emme) for a one-on-one interview/chat for my podcast. He was an incredibly personable, very real, very non-corporate guy. Not what I had expected (that\'s a good thing). We had an awesome conversation, he was very easy to talk to, and we covered it all. Through our conversation, I could tell that it wasn\'t just BS for an interview... he genuinely cared about quality, his customers, his employees... It\'s tough to get across, but you can listen for yourself on episode 36 of the podcast.\r\nDinner that night was more of the same.
\r\nWe were brought to an exceptionally nice restaurant not far from the resort. They had a custom (healthy) four-course menu arranged for us ahead of time. We had four large tables in the room, and after we all sort of chose tables the NOW leadership members present sort of divied themselves up among us. Jim ended up at my table, and he spent the whole meal just chatting, answering questions, he REALLY wanted to dig in, get to know us, and have us get to know him and NOW. Early on, before the meal started, he got up to speak to the group, as did Dan Elwood (the founder\'s son). They both said a lot of the same things Jim said in our chat earlier at the hotel. You could tell they meant every word. It was refreshing to see that coming from corporate leadership.\r\nDay 2... they put their money where their mouth is.
\r\nWe started our day off with a pretty solid boot-camp workout at the resort\'s fitness club before getting going because... let\'s be real... you bring a dozen-and-a-half health & fitness influencers together... it\'s just kind of a thing you do, right? And of course there\'s that jerk (me) that goes for a run BEFORE the hour-long bootcamp (totally necessary, right?). Afterward they provided protein shakes based on our preferences, all made with NOW products, of course (tasted great, too). As I eyeballed the custom-printed ingredients label on the shaker cup we made our way to an \"Essential Oils education & DIY session\".\r\nThe education began, and... WHOA...
\r\nFirst off, we weren\'t just learning about NOW and how they roll... they were teaching us about the stuff itself. This first session/time-block/whatever... it was essential oils. I never realized there was so much to it... had no idea what essential oils were or what to do with them. I didn\'t know what a carrier oil was or how potent stuff was or anything. Not only did I learn a ton... I also learned NOW\'s process... and the short version here is... they\'re providing a product that\'s just as good, if not a HIGHER quality than their competitors... at literally a fraction of the cost. They compared a popular oil - \"Thieves Oil\" - to their \"Nature\'s Shield\" blend. Basically the same. Thieves Oil was about $40 for a .5 oz bottle... NOW\'s oil? $19.99 for a 1 oz bottle. Half the cost, twice the size. That\'s where something Jim said the day before stuck out:\r\n\"The question shouldn\'t be \"why are we charging so little\"... you should be asking why are THEY charging so much\" - Jim Emme
\r\nThe rest of the day was much of the same -
\r\nWe went over to the plant next, where we watched a short video, got a great q & a session, and toured the plant. We saw the manufacturing floor, the labs, the office space, the old warehouse space (they just relocated to a larger space)... all of it was just reinforcing the things Jim and Dan had said earlier on. Seeing the plant floor - the equipment, the staff, their inventory control, safety precautions... every little bit really just goes not just one step beyond the necessary... but two or even three.\r\nFunny thing happened on the plant floor...
\r\nJim felt the need to point something out by the large mixing hoppers. They wash them after each use, right? Well, the faster they can get them dried out after washing... the better, right? So Jim points out this particular piece of equipment on the wall. Looks like some sort of funky blower unit. Lo and behold, it\'s not some expensive professional piece of equipment... it\'s a gerry-rigged thing with a $2 giant salad bowl from Wal-Mart. In a facility with millions of dollars of high-grade equipment... they\'re still saving where they can. Hah!\r\nThroughout the whole plant tour - one thing was apparent...
\r\nNOW was going to go at least one step further whenever the opportunity presented itself. Ingredients are tested for quality before they arrive? Let\'s test \'em again. There\'s already 4 layers of purity/contaminant check? Let\'s do a 5th. There\'s an ingredient that\'s contaminated with Listeria but not the batch WE got? Let\'s do a voluntary recall anyway. They don\'t bother with proprietary formulas, either, and they\'re very honest about what their products are and aren\'t.\r\nIt was also apparent that they know what they\'re talking about.
\r\nWe had a great sports nutrition q & a during lunch at the corporate offices. We fired LOTS of questions at the guy as he ran through his powerpoint, and he did pretty darn good with the answers. That session sparked a lot of discussion, and I definitely learned a few things.\r\nThen we went to the kitchen... and saw the fun!
\r\nOh my good lord... Chef Suzy Singh in the \"culinary innovation lab\"... what a hoot! She was so fun, and you could just SEE her passion for what she does. We learned about the NOW Real Food products, the new Nutty Infusions (infused nut butters), and the Ellyndale food lines. We got to be some of the first people to taste the Nutty Infusions, did an oil tasting (whoa... there\'s a new one for me) and did make-your-own Q-Cups (quinoa cups). I learned a ton and saw the passion the staff has for what they do.\r\nTurn after turn, step after step... I was only MORE impressed.
\r\nSeriously, the longer the tour experience went on, the more impressed with NOW I became. The level of care. I rarely feel so strongly about a company, but frankly... I feel compelled to recommend NOW to everyone I know for whatever product they\'re looking for if NOW makes it. There\'s something special going on in that place that\'s really tough to describe... but you could maybe call it \"soul\". It\'s what I found at Anytime Fitness that made me fall so in love with the place. Honestly, I didn\'t think I\'d run into it again in the corporate world... but here we are. That\'s what prompted me to stop and say those words at the top of this post before leaving, and it\'s what\'s going to keep me coming back for more. I was lucky enough to find another unicorn, I\'m CERTAINLY not going to let it out of my sight.\r\n\r\nCheck out their site, take a peek at what they\'re about and what they sell, and I\'d love to urge you to buy their stuff. If you follow this link to do so you\'ll even support So THIS Is Fitness a little bit :) Also, check out the conversation I had with Jim Emme in the player below or by subscribing to the So THIS Is Fitness podcast in your favorite app!\r\n\r\nHave YOU tried NOW products? Hop into the comments and let me know your favorite stuff!\r\nOh, and you can win some stuff too.
\r\nWhen I arrived at the hotel their were two big ol\' bags of product waiting for me. \"Goodie bags\". Well, I get to give away a set of the same stuff I got, worth over $350 I\'m pretty sure. Want in? Hit the widget below and enter! It\'s only open for a week - get in while you can!\r\n\r\na Rafflecopter giveaway\r\n\r\n\r\n','I Found Another Unicorn - NOW Foods','','inherit','closed','closed','','1085-revision-v1','','','2017-05-11 20:06:21','2017-05-12 00:06:21','',1085,'http://sothisisfitness.com/2017/05/1085-revision-v1.html',0,'revision','',0),(1133,1,'2017-05-11 20:06:53','2017-05-12 00:06:53','\r\nIn a word... wow.
\r\n\"I just wanted to let you know... I am genuinely impressed by the level of honesty, integrity, and care in this company. You guys have something special here... This company has... soul.\"
\r\nThose are pretty much the words that came out of my mouth on my way to the airport shuttle to come home... just 24 hours after arriving in Illinois for the NOW Foods \"Influencer Immersion Event\".\r\nI like to think I\'m a pretty smart guy...
\r\nbut sometimes I still manage to get caught off-guard... and by the time I was leaving the 2 day \"Influencer Immersion Event\" at NOW Foods headquarters... well... I\'d say I was not only caught off-guard... but thoroughly blown away. No, not because of an impressive facility or big revenue numbers... something else. Something much more important and, frankly... very rare in corporate America... Something I found in Anytime Fitness that made me think I found a unicorn. Well... I found another unicorn.\r\nSometimes the best things are unexpected.
\r\nI do \"influencer\" campaigns whenever I can. They\'re basically where companies work with \"influencers\" to share a product with the influencer\'s audience. The influencer will either get compensated for their time / effort / social exposure, with cash, product, or both. Generally, the opinions expressed are always honest and always solely that of the influencer. The posts and opinions always tend to be good because, well, you sign up for these campaigns... and you\'re probably not going to set yourself up for a bad review, now are you? So naturally, when a campaign opportunity came along for a supplement/natural foods company... and what a sweet set-up it was... I dove at the chance and put in for it.\r\nI didn\'t even know what NOW Foods was before this.
\r\nAs any responsible person would... I did some reading online prior to flying out to Chicago, and I got a really good impression of the company. It seemed like they really cared about their products, their customers, their people and their product. They seemed like they went to some heightened efforts to ensure quality and transparency, and they made a big effort to share information and engage with their customers. Good first impression, we\'re on the right track.\r\nThen I got there... and I started to find out just how serious they were.
\r\nI had arranged, ahead of time, to meet with the CEO (Jim Emme) for a one-on-one interview/chat for my podcast. He was an incredibly personable, very real, very non-corporate guy. Not what I had expected (that\'s a good thing). We had an awesome conversation, he was very easy to talk to, and we covered it all. Through our conversation, I could tell that it wasn\'t just BS for an interview... he genuinely cared about quality, his customers, his employees... It\'s tough to get across, but you can listen for yourself on episode 36 of the podcast.\r\nDinner that night was more of the same.
\r\nWe were brought to an exceptionally nice restaurant not far from the resort. They had a custom (healthy) four-course menu arranged for us ahead of time. We had four large tables in the room, and after we all sort of chose tables the NOW leadership members present sort of divied themselves up among us. Jim ended up at my table, and he spent the whole meal just chatting, answering questions, he REALLY wanted to dig in, get to know us, and have us get to know him and NOW. Early on, before the meal started, he got up to speak to the group, as did Dan Elwood (the founder\'s son). They both said a lot of the same things Jim said in our chat earlier at the hotel. You could tell they meant every word. It was refreshing to see that coming from corporate leadership.\r\nDay 2... they put their money where their mouth is.
\r\nWe started our day off with a pretty solid boot-camp workout at the resort\'s fitness club before getting going because... let\'s be real... you bring a dozen-and-a-half health & fitness influencers together... it\'s just kind of a thing you do, right? And of course there\'s that jerk (me) that goes for a run BEFORE the hour-long bootcamp (totally necessary, right?). Afterward they provided protein shakes based on our preferences, all made with NOW products, of course (tasted great, too). As I eyeballed the custom-printed ingredients label on the shaker cup we made our way to an \"Essential Oils education & DIY session\".\r\nThe education began, and... WHOA...
\r\nFirst off, we weren\'t just learning about NOW and how they roll... they were teaching us about the stuff itself. This first session/time-block/whatever... it was essential oils. I never realized there was so much to it... had no idea what essential oils were or what to do with them. I didn\'t know what a carrier oil was or how potent stuff was or anything. Not only did I learn a ton... I also learned NOW\'s process... and the short version here is... they\'re providing a product that\'s just as good, if not a HIGHER quality than their competitors... at literally a fraction of the cost. They compared a popular oil - \"Thieves Oil\" - to their \"Nature\'s Shield\" blend. Basically the same. Thieves Oil was about $40 for a .5 oz bottle... NOW\'s oil? $19.99 for a 1 oz bottle. Half the cost, twice the size. That\'s where something Jim said the day before stuck out:\r\n\"The question shouldn\'t be \"why are we charging so little\"... you should be asking why are THEY charging so much\" - Jim Emme
\r\nThe rest of the day was much of the same -
\r\nWe went over to the plant next, where we watched a short video, got a great q & a session, and toured the plant. We saw the manufacturing floor, the labs, the office space, the old warehouse space (they just relocated to a larger space)... all of it was just reinforcing the things Jim and Dan had said earlier on. Seeing the plant floor - the equipment, the staff, their inventory control, safety precautions... every little bit really just goes not just one step beyond the necessary... but two or even three.\r\nFunny thing happened on the plant floor...
\r\nJim felt the need to point something out by the large mixing hoppers. They wash them after each use, right? Well, the faster they can get them dried out after washing... the better, right? So Jim points out this particular piece of equipment on the wall. Looks like some sort of funky blower unit. Lo and behold, it\'s not some expensive professional piece of equipment... it\'s a gerry-rigged thing with a $2 giant salad bowl from Wal-Mart. In a facility with millions of dollars of high-grade equipment... they\'re still saving where they can. Hah!\r\nThroughout the whole plant tour - one thing was apparent...
\r\nNOW was going to go at least one step further whenever the opportunity presented itself. Ingredients are tested for quality before they arrive? Let\'s test \'em again. There\'s already 4 layers of purity/contaminant check? Let\'s do a 5th. There\'s an ingredient that\'s contaminated with Listeria but not the batch WE got? Let\'s do a voluntary recall anyway. They don\'t bother with proprietary formulas, either, and they\'re very honest about what their products are and aren\'t.\r\nIt was also apparent that they know what they\'re talking about.
\r\nWe had a great sports nutrition q & a during lunch at the corporate offices. We fired LOTS of questions at the guy as he ran through his powerpoint, and he did pretty darn good with the answers. That session sparked a lot of discussion, and I definitely learned a few things.\r\nThen we went to the kitchen... and saw the fun!
\r\nOh my good lord... Chef Suzy Singh in the \"culinary innovation lab\"... what a hoot! She was so fun, and you could just SEE her passion for what she does. We learned about the NOW Real Food products, the new Nutty Infusions (infused nut butters), and the Ellyndale food lines. We got to be some of the first people to taste the Nutty Infusions, did an oil tasting (whoa... there\'s a new one for me) and did make-your-own Q-Cups (quinoa cups). I learned a ton and saw the passion the staff has for what they do.\r\nTurn after turn, step after step... I was only MORE impressed.
\r\nSeriously, the longer the tour experience went on, the more impressed with NOW I became. The level of care. I rarely feel so strongly about a company, but frankly... I feel compelled to recommend NOW to everyone I know for whatever product they\'re looking for if NOW makes it. There\'s something special going on in that place that\'s really tough to describe... but you could maybe call it \"soul\". It\'s what I found at Anytime Fitness that made me fall so in love with the place. Honestly, I didn\'t think I\'d run into it again in the corporate world... but here we are. That\'s what prompted me to stop and say those words at the top of this post before leaving, and it\'s what\'s going to keep me coming back for more. I was lucky enough to find another unicorn, I\'m CERTAINLY not going to let it out of my sight.\r\n\r\nCheck out their site, take a peek at what they\'re about and what they sell, and I\'d love to urge you to buy their stuff. If you follow this link to do so you\'ll even support So THIS Is Fitness a little bit :) Also, check out the conversation I had with Jim Emme in the player below or by subscribing to the So THIS Is Fitness podcast in your favorite app!\r\n\r\nHave YOU tried NOW products? Hop into the comments and let me know your favorite stuff!\r\nOh, and you can win some stuff too.
\r\nWhen I arrived at the hotel their were two big ol\' bags of product waiting for me. \"Goodie bags\". Well, I get to give away a set of the same stuff I got, worth over $350 I\'m pretty sure. Want in? Hit the widget below and enter! It\'s only open for a week - get in while you can!\r\n\r\na Rafflecopter giveaway\r\n\r\n\r\n','I Found Another Unicorn - NOW Foods','','inherit','closed','closed','','1085-revision-v1','','','2017-05-11 20:06:53','2017-05-12 00:06:53','',1085,'http://sothisisfitness.com/2017/05/1085-revision-v1.html',0,'revision','',0),(1134,1,'2017-05-11 20:07:38','2017-05-12 00:07:38','\r\nIn a word... wow.
\r\n\"I just wanted to let you know... I am genuinely impressed by the level of honesty, integrity, and care in this company. You guys have something special here... This company has... soul.\"
\r\nThose are pretty much the words that came out of my mouth on my way to the airport shuttle to come home... just 24 hours after arriving in Illinois for the NOW Foods \"Influencer Immersion Event\".\r\nI like to think I\'m a pretty smart guy...
\r\nbut sometimes I still manage to get caught off-guard... and by the time I was leaving the 2 day \"Influencer Immersion Event\" at NOW Foods headquarters... well... I\'d say I was not only caught off-guard... but thoroughly blown away. No, not because of an impressive facility or big revenue numbers... something else. Something much more important and, frankly... very rare in corporate America... Something I found in Anytime Fitness that made me think I found a unicorn. Well... I found another unicorn.\r\nSometimes the best things are unexpected.
\r\nI do \"influencer\" campaigns whenever I can. They\'re basically where companies work with \"influencers\" to share a product with the influencer\'s audience. The influencer will either get compensated for their time / effort / social exposure, with cash, product, or both. Generally, the opinions expressed are always honest and always solely that of the influencer. The posts and opinions always tend to be good because, well, you sign up for these campaigns... and you\'re probably not going to set yourself up for a bad review, now are you? So naturally, when a campaign opportunity came along for a supplement/natural foods company... and what a sweet set-up it was... I dove at the chance and put in for it.\r\nI didn\'t even know what NOW Foods was before this.
\r\nAs any responsible person would... I did some reading online prior to flying out to Chicago, and I got a really good impression of the company. It seemed like they really cared about their products, their customers, their people and their product. They seemed like they went to some heightened efforts to ensure quality and transparency, and they made a big effort to share information and engage with their customers. Good first impression, we\'re on the right track.\r\nThen I got there... and I started to find out just how serious they were.
\r\nI had arranged, ahead of time, to meet with the CEO (Jim Emme) for a one-on-one interview/chat for my podcast. He was an incredibly personable, very real, very non-corporate guy. Not what I had expected (that\'s a good thing). We had an awesome conversation, he was very easy to talk to, and we covered it all. Through our conversation, I could tell that it wasn\'t just BS for an interview... he genuinely cared about quality, his customers, his employees... It\'s tough to get across, but you can listen for yourself on episode 36 of the podcast.\r\nDinner that night was more of the same.
\r\nWe were brought to an exceptionally nice restaurant not far from the resort. They had a custom (healthy) four-course menu arranged for us ahead of time. We had four large tables in the room, and after we all sort of chose tables the NOW leadership members present sort of divied themselves up among us. Jim ended up at my table, and he spent the whole meal just chatting, answering questions, he REALLY wanted to dig in, get to know us, and have us get to know him and NOW. Early on, before the meal started, he got up to speak to the group, as did Dan Elwood (the founder\'s son). They both said a lot of the same things Jim said in our chat earlier at the hotel. You could tell they meant every word. It was refreshing to see that coming from corporate leadership.\r\nDay 2... they put their money where their mouth is.
\r\nWe started our day off with a pretty solid boot-camp workout at the resort\'s fitness club before getting going because... let\'s be real... you bring a dozen-and-a-half health & fitness influencers together... it\'s just kind of a thing you do, right? And of course there\'s that jerk (me) that goes for a run BEFORE the hour-long bootcamp (totally necessary, right?). Afterward they provided protein shakes based on our preferences, all made with NOW products, of course (tasted great, too). As I eyeballed the custom-printed ingredients label on the shaker cup we made our way to an \"Essential Oils education & DIY session\".\r\nThe education began, and... WHOA...
\r\nFirst off, we weren\'t just learning about NOW and how they roll... they were teaching us about the stuff itself. This first session/time-block/whatever... it was essential oils. I never realized there was so much to it... had no idea what essential oils were or what to do with them. I didn\'t know what a carrier oil was or how potent stuff was or anything. Not only did I learn a ton... I also learned NOW\'s process... and the short version here is... they\'re providing a product that\'s just as good, if not a HIGHER quality than their competitors... at literally a fraction of the cost. They compared a popular oil - \"Thieves Oil\" - to their \"Nature\'s Shield\" blend. Basically the same. Thieves Oil was about $40 for a .5 oz bottle... NOW\'s oil? $19.99 for a 1 oz bottle. Half the cost, twice the size. That\'s where something Jim said the day before stuck out:\r\n\"The question shouldn\'t be \"why are we charging so little\"... you should be asking why are THEY charging so much\" - Jim Emme
\r\nThe rest of the day was much of the same -
\r\nWe went over to the plant next, where we watched a short video, got a great q & a session, and toured the plant. We saw the manufacturing floor, the labs, the office space, the old warehouse space (they just relocated to a larger space)... all of it was just reinforcing the things Jim and Dan had said earlier on. Seeing the plant floor - the equipment, the staff, their inventory control, safety precautions... every little bit really just goes not just one step beyond the necessary... but two or even three.\r\nFunny thing happened on the plant floor...
\r\nJim felt the need to point something out by the large mixing hoppers. They wash them after each use, right? Well, the faster they can get them dried out after washing... the better, right? So Jim points out this particular piece of equipment on the wall. Looks like some sort of funky blower unit. Lo and behold, it\'s not some expensive professional piece of equipment... it\'s a gerry-rigged thing with a $2 giant salad bowl from Wal-Mart. In a facility with millions of dollars of high-grade equipment... they\'re still saving where they can. Hah!\r\nThroughout the whole plant tour - one thing was apparent...
\r\nNOW was going to go at least one step further whenever the opportunity presented itself. Ingredients are tested for quality before they arrive? Let\'s test \'em again. There\'s already 4 layers of purity/contaminant check? Let\'s do a 5th. There\'s an ingredient that\'s contaminated with Listeria but not the batch WE got? Let\'s do a voluntary recall anyway. They don\'t bother with proprietary formulas, either, and they\'re very honest about what their products are and aren\'t.\r\nIt was also apparent that they know what they\'re talking about.
\r\nWe had a great sports nutrition q & a during lunch at the corporate offices. We fired LOTS of questions at the guy as he ran through his powerpoint, and he did pretty darn good with the answers. That session sparked a lot of discussion, and I definitely learned a few things.\r\nThen we went to the kitchen... and saw the fun!
\r\nOh my good lord... Chef Suzy Singh in the \"culinary innovation lab\"... what a hoot! She was so fun, and you could just SEE her passion for what she does. We learned about the NOW Real Food products, the new Nutty Infusions (infused nut butters), and the Ellyndale food lines. We got to be some of the first people to taste the Nutty Infusions, did an oil tasting (whoa... there\'s a new one for me) and did make-your-own Q-Cups (quinoa cups). I learned a ton and saw the passion the staff has for what they do.\r\nTurn after turn, step after step... I was only MORE impressed.
\r\nSeriously, the longer the tour experience went on, the more impressed with NOW I became. The level of care. I rarely feel so strongly about a company, but frankly... I feel compelled to recommend NOW to everyone I know for whatever product they\'re looking for if NOW makes it. There\'s something special going on in that place that\'s really tough to describe... but you could maybe call it \"soul\". It\'s what I found at Anytime Fitness that made me fall so in love with the place. Honestly, I didn\'t think I\'d run into it again in the corporate world... but here we are. That\'s what prompted me to stop and say those words at the top of this post before leaving, and it\'s what\'s going to keep me coming back for more. I was lucky enough to find another unicorn, I\'m CERTAINLY not going to let it out of my sight.\r\n\r\nCheck out their site, take a peek at what they\'re about and what they sell, and I\'d love to urge you to buy their stuff. If you follow this link to do so you\'ll even support So THIS Is Fitness a little bit :) Also, check out the conversation I had with Jim Emme in the player below or by subscribing to the So THIS Is Fitness podcast in your favorite app!\r\n\r\nHave YOU tried NOW products? Hop into the comments and let me know your favorite stuff!\r\nOh, and you can win some stuff too.
\r\nWhen I arrived at the hotel their were two big ol\' bags of product waiting for me. \"Goodie bags\". Well, I get to give away a set of the same stuff I got, worth over $350 I\'m pretty sure. Want in? Hit the widget below and enter! It\'s only open for a week - get in while you can!\r\n\r\na Rafflecopter giveaway\r\n\r\n\r\n','I Found Another Unicorn - NOW Foods','','inherit','closed','closed','','1085-revision-v1','','','2017-05-11 20:07:38','2017-05-12 00:07:38','',1085,'http://sothisisfitness.com/2017/05/1085-revision-v1.html',0,'revision','',0),(1135,1,'2017-05-11 20:09:02','2017-05-12 00:09:02','\r\nIn a word... wow.
\r\n\"I just wanted to let you know... I am genuinely impressed by the level of honesty, integrity, and care in this company. You guys have something special here... This company has... soul.\"
\r\nThose are pretty much the words that came out of my mouth on my way to the airport shuttle to come home... just 24 hours after arriving in Illinois for the NOW Foods \"Influencer Immersion Event\".\r\nI like to think I\'m a pretty smart guy...
\r\nbut sometimes I still manage to get caught off-guard... and by the time I was leaving the 2 day \"Influencer Immersion Event\" at NOW Foods headquarters... well... I\'d say I was not only caught off-guard... but thoroughly blown away. No, not because of an impressive facility or big revenue numbers... something else. Something much more important and, frankly... very rare in corporate America... Something I found in Anytime Fitness that made me think I found a unicorn. Well... I found another unicorn.\r\nSometimes the best things are unexpected.
\r\nI do \"influencer\" campaigns whenever I can. They\'re basically where companies work with \"influencers\" to share a product with the influencer\'s audience. The influencer will either get compensated for their time / effort / social exposure, with cash, product, or both. Generally, the opinions expressed are always honest and always solely that of the influencer. The posts and opinions always tend to be good because, well, you sign up for these campaigns... and you\'re probably not going to set yourself up for a bad review, now are you? So naturally, when a campaign opportunity came along for a supplement/natural foods company... and what a sweet set-up it was... I dove at the chance and put in for it.\r\nI didn\'t even know what NOW Foods was before this.
\r\nAs any responsible person would... I did some reading online prior to flying out to Chicago, and I got a really good impression of the company. It seemed like they really cared about their products, their customers, their people and their product. They seemed like they went to some heightened efforts to ensure quality and transparency, and they made a big effort to share information and engage with their customers. Good first impression, we\'re on the right track.\r\nThen I got there... and I started to find out just how serious they were.
\r\nI had arranged, ahead of time, to meet with the CEO (Jim Emme) for a one-on-one interview/chat for my podcast. He was an incredibly personable, very real, very non-corporate guy. Not what I had expected (that\'s a good thing). We had an awesome conversation, he was very easy to talk to, and we covered it all. Through our conversation, I could tell that it wasn\'t just BS for an interview... he genuinely cared about quality, his customers, his employees... It\'s tough to get across, but you can listen for yourself on episode 36 of the podcast.\r\nDinner that night was more of the same.
\r\nWe were brought to an exceptionally nice restaurant not far from the resort. They had a custom (healthy) four-course menu arranged for us ahead of time. We had four large tables in the room, and after we all sort of chose tables the NOW leadership members present sort of divied themselves up among us. Jim ended up at my table, and he spent the whole meal just chatting, answering questions, he REALLY wanted to dig in, get to know us, and have us get to know him and NOW. Early on, before the meal started, he got up to speak to the group, as did Dan Elwood (the founder\'s son). They both said a lot of the same things Jim said in our chat earlier at the hotel. You could tell they meant every word. It was refreshing to see that coming from corporate leadership.\r\nDay 2... they put their money where their mouth is.
\r\nWe started our day off with a pretty solid boot-camp workout at the resort\'s fitness club before getting going because... let\'s be real... you bring a dozen-and-a-half health & fitness influencers together... it\'s just kind of a thing you do, right? And of course there\'s that jerk (me) that goes for a run BEFORE the hour-long bootcamp (totally necessary, right?). Afterward they provided protein shakes based on our preferences, all made with NOW products, of course (tasted great, too). As I eyeballed the custom-printed ingredients label on the shaker cup we made our way to an \"Essential Oils education & DIY session\".\r\nThe education began, and... WHOA...
\r\nFirst off, we weren\'t just learning about NOW and how they roll... they were teaching us about the stuff itself. This first session/time-block/whatever... it was essential oils. I never realized there was so much to it... had no idea what essential oils were or what to do with them. I didn\'t know what a carrier oil was or how potent stuff was or anything. Not only did I learn a ton... I also learned NOW\'s process... and the short version here is... they\'re providing a product that\'s just as good, if not a HIGHER quality than their competitors... at literally a fraction of the cost. They compared a popular oil - \"Thieves Oil\" - to their \"Nature\'s Shield\" blend. Basically the same. Thieves Oil was about $40 for a .5 oz bottle... NOW\'s oil? $19.99 for a 1 oz bottle. Half the cost, twice the size. That\'s where something Jim said the day before stuck out:\r\n\"The question shouldn\'t be \"why are we charging so little\"... you should be asking why are THEY charging so much\" - Jim Emme
\r\nThe rest of the day was much of the same -
\r\nWe went over to the plant next, where we watched a short video, got a great q & a session, and toured the plant. We saw the manufacturing floor, the labs, the office space, the old warehouse space (they just relocated to a larger space)... all of it was just reinforcing the things Jim and Dan had said earlier on. Seeing the plant floor - the equipment, the staff, their inventory control, safety precautions... every little bit really just goes not just one step beyond the necessary... but two or even three.\r\nFunny thing happened on the plant floor...
\r\nJim felt the need to point something out by the large mixing hoppers. They wash them after each use, right? Well, the faster they can get them dried out after washing... the better, right? So Jim points out this particular piece of equipment on the wall. Looks like some sort of funky blower unit. Lo and behold, it\'s not some expensive professional piece of equipment... it\'s a gerry-rigged thing with a $2 giant salad bowl from Wal-Mart. In a facility with millions of dollars of high-grade equipment... they\'re still saving where they can. Hah!\r\nThroughout the whole plant tour - one thing was apparent...
\r\nNOW was going to go at least one step further whenever the opportunity presented itself. Ingredients are tested for quality before they arrive? Let\'s test \'em again. There\'s already 4 layers of purity/contaminant check? Let\'s do a 5th. There\'s an ingredient that\'s contaminated with Listeria but not the batch WE got? Let\'s do a voluntary recall anyway. They don\'t bother with proprietary formulas, either, and they\'re very honest about what their products are and aren\'t.\r\nIt was also apparent that they know what they\'re talking about.
\r\nWe had a great sports nutrition q & a during lunch at the corporate offices. We fired LOTS of questions at the guy as he ran through his powerpoint, and he did pretty darn good with the answers. That session sparked a lot of discussion, and I definitely learned a few things.\r\nThen we went to the kitchen... and saw the fun!
\r\nOh my good lord... Chef Suzy Singh in the \"culinary innovation lab\"... what a hoot! She was so fun, and you could just SEE her passion for what she does. We learned about the NOW Real Food products, the new Nutty Infusions (infused nut butters), and the Ellyndale food lines. We got to be some of the first people to taste the Nutty Infusions, did an oil tasting (whoa... there\'s a new one for me) and did make-your-own Q-Cups (quinoa cups). I learned a ton and saw the passion the staff has for what they do.\r\nTurn after turn, step after step... I was only MORE impressed.
\r\nSeriously, the longer the tour experience went on, the more impressed with NOW I became. The level of care. I rarely feel so strongly about a company, but frankly... I feel compelled to recommend NOW to everyone I know for whatever product they\'re looking for if NOW makes it. There\'s something special going on in that place that\'s really tough to describe... but you could maybe call it \"soul\". It\'s what I found at Anytime Fitness that made me fall so in love with the place. Honestly, I didn\'t think I\'d run into it again in the corporate world... but here we are. That\'s what prompted me to stop and say those words at the top of this post before leaving, and it\'s what\'s going to keep me coming back for more. I was lucky enough to find another unicorn, I\'m CERTAINLY not going to let it out of my sight.\r\n\r\nCheck out their site, take a peek at what they\'re about and what they sell, and I\'d love to urge you to buy their stuff. If you follow this link to do so you\'ll even support So THIS Is Fitness a little bit :) Also, check out the conversation I had with Jim Emme in the player below or by subscribing to the So THIS Is Fitness podcast in your favorite app!\r\n\r\nHave YOU tried NOW products? Hop into the comments and let me know your favorite stuff!\r\nOh, and you can win some stuff too.
\r\nWhen I arrived at the hotel their were two big ol\' bags of product waiting for me. \"Goodie bags\". Well, I get to give away a set of the same stuff I got, worth over $350 I\'m pretty sure. Want in? Hit the widget below and enter! It\'s only open for a week - get in while you can!\r\n\r\na Rafflecopter giveaway\r\n\r\n\r\n','I Found Another Unicorn - NOW Foods','','inherit','closed','closed','','1085-revision-v1','','','2017-05-11 20:09:02','2017-05-12 00:09:02','',1085,'http://sothisisfitness.com/2017/05/1085-revision-v1.html',0,'revision','',0),(1136,1,'2017-05-11 20:19:22','2017-05-12 00:19:22','(Disclosure: This post was sponsored by FitFluential on behalf of NOW Foods - All opinions are very much my own.)\r\nIn a word... wow.
\r\n\"I just wanted to let you know... I am genuinely impressed by the level of honesty, integrity, and care in this company. You guys have something special here... This company has... soul.\"
\r\nThose are pretty much the words that came out of my mouth on my way to the airport shuttle to come home... just 24 hours after arriving in Illinois for the NOW Foods \"Influencer Immersion Event\".\r\nI like to think I\'m a pretty smart guy...
\r\nbut sometimes I still manage to get caught off-guard... and by the time I was leaving the 2 day \"Influencer Immersion Event\" at NOW Foods headquarters... well... I\'d say I was not only caught off-guard... but thoroughly blown away. No, not because of an impressive facility or big revenue numbers... something else. Something much more important and, frankly... very rare in corporate America... Something I found in Anytime Fitness that made me think I found a unicorn. Well... I found another unicorn.\r\nSometimes the best things are unexpected.
\r\nI do \"influencer\" campaigns whenever I can. They\'re basically where companies work with \"influencers\" to share a product with the influencer\'s audience. The influencer will get compensated for their time / effort / social exposure with cash, product, or both. Generally, the opinions expressed are always honest and always solely that of the influencer. The posts and opinions always tend to be good because, well, you sign up for these campaigns... and you\'re probably not going to set yourself up for a bad review, now are you? So naturally, when a campaign opportunity came along for a supplement/natural foods company... and what a sweet set-up it was... I dove at the chance and put in for it.\r\nI didn\'t even know what NOW Foods was before this.
\r\nAs any responsible person would... I did some reading online prior to flying out to Chicago, and I got a really good impression of the company. It seemed like they really cared about their products, their customers, their people and their product. They seemed like they went to some heightened efforts to ensure quality and transparency, and they made a big effort to share information and engage with their customers. Good first impression, we\'re on the right track.\r\nThen I got there... and I started to find out just how serious they were.
\r\nI had arranged, ahead of time, to meet with the CEO (Jim Emme) for a one-on-one interview/chat for my podcast. He was an incredibly personable, very real, very non-corporate guy. Not what I had expected (that\'s a good thing). We had an awesome conversation, he was very easy to talk to, and we covered it all. Through our conversation, I could tell that it wasn\'t just BS for an interview... he genuinely cared about quality, his customers, his employees... It\'s tough to get across, but you can listen for yourself on episode 36 of the podcast.\r\nDinner that night was more of the same.
\r\nWe were brought to an exceptionally nice restaurant not far from the resort. They had a custom (healthy) four-course menu arranged for us ahead of time. We had four large tables in the room, and after we all sort of chose tables the NOW leadership members present sort of divied themselves up among us. Jim ended up at my table, and he spent the whole meal just chatting, answering questions, he REALLY wanted to dig in, get to know us, and have us get to know him and NOW. Early on, before the meal started, he got up to speak to the group, as did Dan Elwood (the founder\'s son). They both said a lot of the same things Jim said in our chat earlier at the hotel. You could tell they meant every word. It was refreshing to see that coming from corporate leadership.\r\nDay 2... they put their money where their mouth is.
\r\nWe started our day off with a pretty solid boot-camp workout at the resort\'s fitness club before getting going because... let\'s be real... you bring a dozen-and-a-half health & fitness influencers together... it\'s just kind of a thing you do, right? And of course there\'s that jerk (me) that goes for a run BEFORE the hour-long bootcamp (totally necessary, right?). Afterward they provided protein shakes based on our preferences, all made with NOW products, of course (tasted great, too). As I eyeballed the custom-printed ingredients label on the shaker cup we made our way to an \"Essential Oils education & DIY session\".\r\nThe education began, and... WHOA...
\r\nFirst off, we weren\'t just learning about NOW and how they roll... they were teaching us about the stuff itself. This first session/time-block/whatever... it was essential oils. I never realized there was so much to it... had no idea what essential oils were or what to do with them. I didn\'t know what a carrier oil was or how potent stuff was or anything. Not only did I learn a ton... I also learned NOW\'s process... and the short version here is... they\'re providing a product that\'s just as good, if not a HIGHER quality than their competitors... at literally a fraction of the cost. They compared a popular oil - \"Thieves Oil\" - to their \"Nature\'s Shield\" blend. Basically the same. Thieves Oil was about $40 for a .5 oz bottle... NOW\'s oil? $19.99 for a 1 oz bottle. Half the cost, twice the size. That\'s where something Jim said the day before stuck out:\r\n\"The question shouldn\'t be \"why are we charging so little\"... you should be asking why are THEY charging so much\" - Jim Emme
\r\nThe rest of the day was much of the same -
\r\nWe went over to the plant next, where we watched a short video, got a great q & a session, and toured the plant. We saw the manufacturing floor, the labs, the office space, the old warehouse space (they just relocated to a larger space)... all of it was just reinforcing the things Jim and Dan had said earlier on. Seeing the plant floor - the equipment, the staff, their inventory control, safety precautions... every little bit really just goes not just one step beyond the necessary... but two or even three.\r\nFunny thing happened on the plant floor...
\r\nJim felt the need to point something out by the large mixing hoppers. They wash them after each use, right? Well, the faster they can get them dried out after washing... the better, right? So Jim points out this particular piece of equipment on the wall. Looks like some sort of funky blower unit. Lo and behold, it\'s not some expensive professional piece of equipment... it\'s a gerry-rigged thing with a $2 giant salad bowl from Wal-Mart. In a facility with millions of dollars of high-grade equipment... they\'re still saving where they can. Hah!\r\nThroughout the whole plant tour - one thing was apparent...
\r\nNOW was going to go at least one step further whenever the opportunity presented itself. Ingredients are tested for quality before they arrive? Let\'s test \'em again. There\'s already 4 layers of purity/contaminant check? Let\'s do a 5th. There\'s an ingredient that\'s contaminated with Listeria but not the batch WE got? Let\'s do a voluntary recall anyway. They don\'t bother with proprietary formulas, either, and they\'re very honest about what their products are and aren\'t.\r\nIt was also apparent that they know what they\'re talking about.
\r\nWe had a great sports nutrition q & a during lunch at the corporate offices. We fired LOTS of questions at the guy as he ran through his powerpoint, and he did pretty darn good with the answers. That session sparked a lot of discussion, and I definitely learned a few things.\r\nThen we went to the kitchen... and saw the fun!
\r\nOh my good lord... Chef Suzy Singh in the \"culinary innovation lab\"... what a hoot! She was so fun, and you could just SEE her passion for what she does. We learned about the NOW Real Food products, the new Nutty Infusions (infused nut butters), and the Ellyndale food lines. We got to be some of the first people to taste the Nutty Infusions, did an oil tasting (whoa... there\'s a new one for me) and did make-your-own Q-Cups (quinoa cups). I learned a ton and saw the passion the staff has for what they do.\r\nTurn after turn, step after step... I was only MORE impressed.
\r\nSeriously, the longer the tour experience went on, the more impressed with NOW I became. The level of care. I rarely feel so strongly about a company, but frankly... I feel compelled to recommend NOW to everyone I know for whatever product they\'re looking for if NOW makes it. There\'s something special going on in that place that\'s really tough to describe... but you could maybe call it \"soul\". It\'s what I found at Anytime Fitness that made me fall so in love with the place. Honestly, I didn\'t think I\'d run into it again in the corporate world... but here we are. That\'s what prompted me to stop and say those words at the top of this post before leaving, and it\'s what\'s going to keep me coming back for more. I was lucky enough to find another unicorn, I\'m CERTAINLY not going to let it out of my sight.\r\n\r\nCheck out their site, take a peek at what they\'re about and what they sell, and I\'d love to urge you to buy their stuff. If you follow this link to do so you\'ll even support So THIS Is Fitness a little bit :) Also, check out the conversation I had with Jim Emme in the player below or by subscribing to the So THIS Is Fitness podcast in your favorite app!\r\n\r\nHave YOU tried NOW products? Hop into the comments and let me know your favorite stuff!\r\nOh, and you can win some stuff too.
\r\nWhen I arrived at the hotel their were two big ol\' bags of product waiting for me. \"Goodie bags\". Well, I get to give away a set of the same stuff I got, worth over $350 I\'m pretty sure. Want in? Hit the widget below and enter! It\'s only open for a week - get in while you can!\r\n\r\na Rafflecopter giveaway\r\n\r\n\r\n','I Found Another Unicorn - NOW Foods','','inherit','closed','closed','','1085-revision-v1','','','2017-05-11 20:19:22','2017-05-12 00:19:22','',1085,'http://sothisisfitness.com/2017/05/1085-revision-v1.html',0,'revision','',0),(1137,1,'2017-05-12 08:44:48','2017-05-12 12:44:48','(Disclosure: This post was sponsored by FitFluential on behalf of NOW Foods - All opinions are very much my own.)\r\nIn a word... wow.
\r\n\"I just wanted to let you know... I am genuinely impressed by the level of honesty, integrity, and care in this company. You guys have something special here... This company has... soul.\"
\r\nThose are pretty much the words that came out of my mouth on my way to the airport shuttle to come home... just 24 hours after arriving in Illinois for the NOW Foods \"Influencer Immersion Event\".\r\nI like to think I\'m a pretty smart guy...
\r\nbut sometimes I still manage to get caught off-guard... and by the time I was leaving the 2 day \"Influencer Immersion Event\" at NOW Foods headquarters... well... I\'d say I was not only caught off-guard... but thoroughly blown away. No, not because of an impressive facility or big revenue numbers... something else. Something much more important and, frankly... very rare in corporate America... Something I found in Anytime Fitness that made me think I found a unicorn. Well... I found another unicorn.\r\nSometimes the best things are unexpected.
\r\nI do \"influencer\" campaigns whenever I can. They\'re basically where companies work with \"influencers\" to share a product with the influencer\'s audience. The influencer will get compensated for their time / effort / social exposure with cash, product, or both. Generally, the opinions expressed are always honest and always solely that of the influencer. The posts and opinions always tend to be good because, well, you sign up for these campaigns... and you\'re probably not going to set yourself up for a bad review, now are you? So naturally, when a campaign opportunity came along for a supplement/natural foods company... and what a sweet set-up it was... I dove at the chance and put in for it.\r\nI didn\'t even know what NOW Foods was before this.
\r\nAs any responsible person would... I did some reading online prior to flying out to Chicago, and I got a really good impression of the company. It seemed like they really cared about their products, their customers, their people and their product. They seemed like they went to some heightened efforts to ensure quality and transparency, and they made a big effort to share information and engage with their customers. Good first impression, we\'re on the right track.\r\nThen I got there... and I started to find out just how serious they were.
\r\nI had arranged, ahead of time, to meet with the CEO (Jim Emme) for a one-on-one interview/chat for my podcast. He was an incredibly personable, very real, very non-corporate guy. Not what I had expected (that\'s a good thing). We had an awesome conversation, he was very easy to talk to, and we covered it all. Through our conversation, I could tell that it wasn\'t just BS for an interview... he genuinely cared about quality, his customers, his employees... It\'s tough to get across, but you can listen for yourself on episode 36 of the podcast.\r\n\r\nI may have taken the opportunity after our chat to go for a run with another blogger - Cynthia of \"You Signed Up For What?\" - of course I did... haven\'t you caught on by now? hah!\r\nDinner that night was more of the same.
\r\nWe were brought to an exceptionally nice restaurant not far from the resort. They had a custom (healthy) four-course menu arranged for us ahead of time. We had four large tables in the room, and after we all sort of chose tables the NOW leadership members present sort of divied themselves up among us. Jim ended up at my table, and he spent the whole meal just chatting, answering questions, he REALLY wanted to dig in, get to know us, and have us get to know him and NOW. Early on, before the meal started, he got up to speak to the group, as did Dan Elwood (the founder\'s son). They both said a lot of the same things Jim said in our chat earlier at the hotel. You could tell they meant every word. It was refreshing to see that coming from corporate leadership.\r\n\r\nIt also became very clear from conversation... that Jim had actually read (and enjoyed) all of our blogs. Not only that, he actually made some of the recipes, including one from Neli of www.deliciousmeetshealthy.com that apparently he \"wouldn\'t shut up about\" at the office (other staff confirmed that - hah!). We all know the brand usually selects the influencers they work with on a campaign, but it became clear that NOW really did pay attention to who they invited to this event... and that they had a genuine interest in connecting with us and getting to know us.\r\nDay 2... they put their money where their mouth is.
\r\nWe started our day off with a pretty solid boot-camp workout at the resort\'s fitness club before getting going because... let\'s be real... you bring a dozen-and-a-half health & fitness influencers together... it\'s just kind of a thing you do, right? And of course there\'s that jerk (me) that goes for a run BEFORE the hour-long bootcamp (totally necessary, right?). Afterward they provided protein shakes based on our preferences, all made with NOW products, of course (tasted great, too). As I eyeballed the custom-printed ingredients label on the shaker cup we made our way to an \"Essential Oils education & DIY session\".\r\nThe education began, and... WHOA...
\r\nFirst off, we weren\'t just learning about NOW and how they roll... they were teaching us about the stuff itself. This first session/time-block/whatever... it was essential oils. I never realized there was so much to it... had no idea what essential oils were or what to do with them. I didn\'t know what a carrier oil was or how potent stuff was or anything. Not only did I learn a ton... I also learned NOW\'s process... and the short version here is... they\'re providing a product that\'s just as good, if not a HIGHER quality than their competitors... at literally a fraction of the cost. They compared a popular oil - \"Thieves Oil\" - to their \"Nature\'s Shield\" blend. Basically the same. Thieves Oil was about $40 for a .5 oz bottle... NOW\'s oil? $19.99 for a 1 oz bottle (get it here: NOW Nature\'s Shield Oil Blend,1-Ounce). Half the cost, twice the size. That\'s where something Jim said the day before stuck out:\r\n\"The question shouldn\'t be \"why are we charging so little\"... you should be asking why are THEY charging so much.\" - Jim Emme
\r\nThe rest of the day was much of the same -
\r\nWe went over to the plant next, where we watched a short video, got a great q & a session, and toured the plant. We saw the manufacturing floor, the labs, the office space, the old warehouse space (they just relocated to a larger space)... all of it reinforced the things Jim and Dan had said earlier on. Seeing the plant floor - the equipment, the staff, their inventory control, safety precautions... every little bit really just goes not just one step beyond the necessary... but two or even three.\r\nFunny thing happened on the plant floor...
\r\nJim felt the need to point something out by the large mixing hoppers. They wash them after each use, right? Well, the faster they can get them dried out after washing... the better, right? So Jim points out this particular piece of equipment on the wall. Looks like some sort of funky blower unit. Lo and behold, it\'s not some expensive professional piece of equipment... it\'s a gerry-rigged thing with a $2 giant salad bowl from Wal-Mart. In a facility with millions of dollars of high-grade equipment... they\'re still saving where they can. Hah!\r\nThroughout the whole plant tour - one thing was apparent...
\r\nNOW was going to go at least one step further whenever the opportunity presented itself, whether they needed to or not. Ingredients are tested for quality before they arrive? Let\'s test \'em again. There\'s already 4 layers of purity/contaminant check? Let\'s do a 5th. There\'s an ingredient that\'s contaminated with Listeria but not the batch WE got? Let\'s do a voluntary recall anyway. They don\'t bother with proprietary formulas, either, and they\'re very honest about what their products are and aren\'t... including whether they\'re non-GMO. They go to some great lengths, by the way, to ensure as many of their products as possible are Non-GMO. It\'s just something they\'re committed to.\r\nIt was also apparent that they know what they\'re talking about.
\r\nWe had a great sports nutrition q & a during lunch at the corporate offices. We fired LOTS of questions at the guy as he ran through his powerpoint, and he did pretty darn good with the answers. That session sparked a lot of discussion, and I definitely learned a few things.\r\nThen we went to the kitchen... and saw the fun!
\r\nOh my good lord... Chef Suzy Singh in the \"culinary innovation lab\"... what a hoot! She was so fun, and you could just SEE her passion for what she does. We learned about the NOW Real Food products, the new Nutty Infusions (infused nut butters), and the Ellyndale food lines. We got to be some of the first people to taste the Nutty Infusions, did an oil tasting (whoa... there\'s a new one for me) and did make-your-own Q-Cups (quinoa cups). I learned a ton and saw the passion the staff has for what they do. I also saw the serious level of quality that goes into making their \"real food\" products, and what the difference is with \"natural\" foods. It was impressive to say the least.\r\n\r\nAfter everything was through, we had a short while to connect with the staff and with the other bloggers/influencers that were there. I can\'t thank NOW enough not only for the opportunity to check out the facility and learn so much... but for bringing all of us influencers/bloggers together. It was a great opportunity to connect with like-minded people, and I certainly intend to keep in touch.\r\nTurn after turn, step after step... I was only MORE impressed.
\r\nSeriously, the longer the tour experience went on, the more impressed with NOW I became. The level of care. I rarely feel so strongly about a company, but frankly... I feel compelled to recommend NOW to everyone I know for whatever product they\'re looking for if NOW makes it. There\'s something special going on in that place that\'s really tough to describe... but you could maybe call it \"soul\". It\'s what I found at Anytime Fitness that made me fall so in love with the place. Honestly, I didn\'t think I\'d run into it again in the corporate world... but here we are. That\'s what prompted me to stop and say those words at the top of this post before leaving, and it\'s what\'s going to keep me coming back for more. I was lucky enough to find another unicorn, I\'m CERTAINLY not going to let it out of my sight.\r\n\r\nCheck out their site, take a peek at what they\'re about and what they sell, and I\'d love to urge you to buy their stuff. If you follow this link to do so you\'ll even support So THIS Is Fitness a little bit :) Also, check out the conversation I had with Jim Emme in the player below or by subscribing to the So THIS Is Fitness podcast in your favorite app!\r\n\r\nHave YOU tried NOW products? Hop into the comments and let me know your favorite stuff!\r\nOh, and you can win some stuff too.
\r\nWhen I arrived at the hotel their were two big ol\' bags of product waiting for me. \"Goodie bags\". Well, I get to give away a set of the same stuff I got, worth over $350 I\'m pretty sure. Want in? Hit the widget below and enter! It\'s only open for a week - get in while you can!\r\n\r\na Rafflecopter giveaway\r\n\r\n\r\nDid I mention shopping?! Shop NOW Foods products on Amazon!\r\n\r\n','I Found Another Unicorn - NOW Foods','','inherit','closed','closed','','1085-revision-v1','','','2017-05-12 08:44:48','2017-05-12 12:44:48','',1085,'http://sothisisfitness.com/2017/05/1085-revision-v1.html',0,'revision','',0),(1138,1,'2017-05-12 08:47:10','2017-05-12 12:47:10','(Disclosure: This post was sponsored by FitFluential on behalf of NOW Foods - All opinions are very much my own.)\r\nIn a word... wow.
\r\n\"I just wanted to let you know... I am genuinely impressed by the level of honesty, integrity, and care in this company. You guys have something special here... This company has... soul.\"
\r\nThose are pretty much the words that came out of my mouth on my way to the airport shuttle to come home... just 24 hours after arriving in Illinois for the NOW Foods \"Influencer Immersion Event\".\r\nI like to think I\'m a pretty smart guy...
\r\nbut sometimes I still manage to get caught off-guard... and by the time I was leaving the 2 day \"Influencer Immersion Event\" at NOW Foods headquarters... well... I\'d say I was not only caught off-guard... but thoroughly blown away. No, not because of an impressive facility or big revenue numbers... something else. Something much more important and, frankly... very rare in corporate America... Something I found in Anytime Fitness that made me think I found a unicorn. Well... I found another unicorn.\r\nSometimes the best things are unexpected.
\r\nI do \"influencer\" campaigns whenever I can. They\'re basically where companies work with \"influencers\" to share a product with the influencer\'s audience. The influencer will get compensated for their time / effort / social exposure with cash, product, or both. Generally, the opinions expressed are always honest and always solely that of the influencer. The posts and opinions always tend to be good because, well, you sign up for these campaigns... and you\'re probably not going to set yourself up for a bad review, now are you? So naturally, when a campaign opportunity came along for a supplement/natural foods company... and what a sweet set-up it was... I dove at the chance and put in for it.\r\nI didn\'t even know what NOW Foods was before this.
\r\nAs any responsible person would... I did some reading online prior to flying out to Chicago, and I got a really good impression of the company. It seemed like they really cared about their products, their customers, their people and (did I mention?) their product. They seemed like they went to some heightened efforts to ensure quality and transparency, and they made a big effort to share information and engage with their customers. Good first impression, we\'re on the right track.\r\nThen I got there... and I started to find out just how serious they were.
\r\nI had arranged, ahead of time, to meet with the CEO (Jim Emme) for a one-on-one interview/chat for my podcast. He was an incredibly personable, very real, very non-corporate guy. Not what I had expected (that\'s a good thing). We had an awesome conversation, he was very easy to talk to, and we covered it all. Through our conversation, I could tell that it wasn\'t just BS for an interview... he genuinely cared about quality, his customers, his employees... It\'s tough to get across, but you can listen for yourself on episode 36 of the podcast.\r\n\r\nI may have taken the opportunity after our chat to go for a run with another blogger - Cynthia of \"You Signed Up For What?\" - of course I did... haven\'t you caught on by now? hah!\r\nDinner that night was more of the same.
\r\nWe were brought to an exceptionally nice restaurant not far from the resort. They had a custom (healthy) four-course menu arranged for us ahead of time. We had four large tables in the room, and after we all sort of chose tables the NOW leadership members present sort of divied themselves up among us. Jim ended up at my table, and he spent the whole meal just chatting, answering questions, he REALLY wanted to dig in, get to know us, and have us get to know him and NOW. Early on, before the meal started, he got up to speak to the group, as did Dan Elwood (the founder\'s son). They both said a lot of the same things Jim said in our chat earlier at the hotel. You could tell they meant every word. It was refreshing to see that coming from corporate leadership.\r\n\r\nIt also became very clear from conversation... that Jim had actually read (and enjoyed) all of our blogs. Not only that, he actually made some of the recipes, including one from Neli of www.deliciousmeetshealthy.com that apparently he \"wouldn\'t shut up about\" at the office (other staff confirmed that - hah!). We all know the brand usually selects the influencers they work with on a campaign, but it became clear that NOW really did pay attention to who they invited to this event... and that they had a genuine interest in connecting with us and getting to know us.\r\nDay 2... they put their money where their mouth is.
\r\nWe started our day off with a pretty solid boot-camp workout at the resort\'s fitness club before getting going because... let\'s be real... you bring a dozen-and-a-half health & fitness influencers together... it\'s just kind of a thing you do, right? And of course there\'s that jerk (me) that goes for a run BEFORE the hour-long bootcamp (totally necessary, right?). Afterward they provided protein shakes based on our preferences, all made with NOW products, of course (tasted great, too). As I eyeballed the custom-printed ingredients label on the shaker cup we made our way to an \"Essential Oils education & DIY session\".\r\nThe education began, and... WHOA...
\r\nFirst off, we weren\'t just learning about NOW and how they roll... they were teaching us about the stuff itself. This first session/time-block/whatever... it was essential oils. I never realized there was so much to it... had no idea what essential oils were or what to do with them. I didn\'t know what a carrier oil was or how potent stuff was or anything. Not only did I learn a ton... I also learned NOW\'s process... and the short version here is... they\'re providing a product that\'s just as good, if not a HIGHER quality than their competitors... at literally a fraction of the cost. They compared a popular oil - \"Thieves Oil\" - to their \"Nature\'s Shield\" blend. Basically the same. Thieves Oil was about $40 for a .5 oz bottle... NOW\'s oil? $19.99 for a 1 oz bottle (get it here: NOW Nature\'s Shield Oil Blend,1-Ounce). Half the cost, twice the size. That\'s where something Jim said the day before stuck out:\r\n\"The question shouldn\'t be \"why are we charging so little\"... you should be asking why are THEY charging so much.\" - Jim Emme
\r\nThe rest of the day was much of the same -
\r\nWe went over to the plant next, where we watched a short video, got a great q & a session, and toured the plant. We saw the manufacturing floor, the labs, the office space, the old warehouse space (they just relocated to a larger space)... all of it reinforced the things Jim and Dan had said earlier on. Seeing the plant floor - the equipment, the staff, their inventory control, safety precautions... every little bit really just goes not just one step beyond the necessary... but two or even three.\r\nFunny thing happened on the plant floor...
\r\nJim felt the need to point something out by the large mixing hoppers. They wash them after each use, right? Well, the faster they can get them dried out after washing... the better, right? So Jim points out this particular piece of equipment on the wall. Looks like some sort of funky blower unit. Lo and behold, it\'s not some expensive professional piece of equipment... it\'s a gerry-rigged thing with a $2 giant salad bowl from Wal-Mart. In a facility with millions of dollars of high-grade equipment... they\'re still saving where they can. Hah!\r\nThroughout the whole plant tour - one thing was apparent...
\r\nNOW was going to go at least one step further whenever the opportunity presented itself, whether they needed to or not. Ingredients are tested for quality before they arrive? Let\'s test \'em again. There\'s already 4 layers of purity/contaminant check? Let\'s do a 5th. There\'s an ingredient that\'s contaminated with Listeria but not the batch WE got? Let\'s do a voluntary recall anyway. They don\'t bother with proprietary formulas, either, and they\'re very honest about what their products are and aren\'t... including whether they\'re non-GMO. They go to some great lengths, by the way, to ensure as many of their products as possible are Non-GMO. It\'s just something they\'re committed to.\r\nIt was also apparent that they know what they\'re talking about.
\r\nWe had a great sports nutrition q & a during lunch at the corporate offices. We fired LOTS of questions at the guy as he ran through his powerpoint, and he did pretty darn good with the answers. That session sparked a lot of discussion, and I definitely learned a few things.\r\nThen we went to the kitchen... and saw the fun!
\r\nOh my good lord... Chef Suzy Singh in the \"culinary innovation lab\"... what a hoot! She was so fun, and you could just SEE her passion for what she does. We learned about the NOW Real Food products, the new Nutty Infusions (infused nut butters), and the Ellyndale food lines. We got to be some of the first people to taste the Nutty Infusions, did an oil tasting (whoa... there\'s a new one for me) and did make-your-own Q-Cups (quinoa cups). I learned a ton and saw the passion the staff has for what they do. I also saw the serious level of quality that goes into making their \"real food\" products, and what the difference is with \"natural\" foods. It was impressive to say the least.\r\n\r\nAfter everything was through, we had a short while to connect with the staff and with the other bloggers/influencers that were there. I can\'t thank NOW enough not only for the opportunity to check out the facility and learn so much... but for bringing all of us influencers/bloggers together. It was a great opportunity to connect with like-minded people, and I certainly intend to keep in touch.\r\nTurn after turn, step after step... I was only MORE impressed.
\r\nSeriously, the longer the tour experience went on, the more impressed with NOW I became. The level of care. I rarely feel so strongly about a company, but frankly... I feel compelled to recommend NOW to everyone I know for whatever product they\'re looking for if NOW makes it. There\'s something special going on in that place that\'s really tough to describe... but you could maybe call it \"soul\". It\'s what I found at Anytime Fitness that made me fall so in love with the place. Honestly, I didn\'t think I\'d run into it again in the corporate world... but here we are. That\'s what prompted me to stop and say those words at the top of this post before leaving, and it\'s what\'s going to keep me coming back for more. I was lucky enough to find another unicorn, I\'m CERTAINLY not going to let it out of my sight.\r\n\r\nCheck out their site, take a peek at what they\'re about and what they sell, and I\'d love to urge you to buy their stuff. If you follow this link to do so you\'ll even support So THIS Is Fitness a little bit :) Also, check out the conversation I had with Jim Emme in the player below or by subscribing to the So THIS Is Fitness podcast in your favorite app!\r\n\r\nHave YOU tried NOW products? Hop into the comments and let me know your favorite stuff!\r\nOh, and you can win some stuff too.
\r\nWhen I arrived at the hotel their were two big ol\' bags of product waiting for me. \"Goodie bags\". Well, I get to give away a set of the same stuff I got, worth over $350 I\'m pretty sure. Want in? Hit the widget below and enter! It\'s only open for a week - get in while you can!\r\n\r\na Rafflecopter giveaway\r\n\r\n\r\nDid I mention shopping?! Shop NOW Foods products on Amazon!\r\n\r\n','I Found Another Unicorn - NOW Foods','','inherit','closed','closed','','1085-revision-v1','','','2017-05-12 08:47:10','2017-05-12 12:47:10','',1085,'http://sothisisfitness.com/2017/05/1085-revision-v1.html',0,'revision','',0),(1139,1,'2017-05-12 08:53:29','2017-05-12 12:53:29','(Disclosure: This post was sponsored by FitFluential on behalf of NOW Foods - All opinions are very much my own.)\r\nIn a word... wow.
\r\n\"I just wanted to let you know... I am genuinely impressed by the level of honesty, integrity, and care in this company. You guys have something special here... This company has... soul.\"
\r\nThose are pretty much the words that came out of my mouth on my way to the airport shuttle to come home... just 24 hours after arriving in Illinois for the NOW Foods \"Influencer Immersion Event\".\r\nI like to think I\'m a pretty smart guy...
\r\nbut sometimes I still manage to get caught off-guard... and by the time I was leaving the 2 day \"Influencer Immersion Event\" at NOW Foods headquarters... well... I\'d say I was not only caught off-guard... but thoroughly blown away. No, not because of an impressive facility or big revenue numbers... something else. Something much more important and, frankly... very rare in corporate America... Something I found in Anytime Fitness that made me think I found a unicorn. Well... I found another unicorn.\r\nSometimes the best things are unexpected.
\r\nI do \"influencer\" campaigns whenever I can. They\'re basically where companies work with \"influencers\" to share a product with the influencer\'s audience. The influencer will get compensated for their time / effort / social exposure with cash, product, or both. Generally, the opinions expressed are always honest and always solely that of the influencer. The posts and opinions always tend to be good because, well, you sign up for these campaigns... and you\'re probably not going to set yourself up for a bad review, now are you? So naturally, when a campaign opportunity came along for a supplement/natural foods company... and what a sweet set-up it was... I dove at the chance and put in for it.\r\nI didn\'t even know what NOW Foods was before this.
\r\nAs any responsible person would... I did some reading online prior to flying out to Chicago, and I got a really good impression of the company. It seemed like they really cared about their products, their customers, their people and (did I mention?) their product. They seemed like they went to some heightened efforts to ensure quality and transparency, and they made a big effort to share information and engage with their customers. Good first impression, we\'re on the right track.\r\nThen I got there... and I started to find out just how serious they were.
\r\nI had arranged, ahead of time, to meet with the CEO (Jim Emme) for a one-on-one interview/chat for my podcast. He was an incredibly personable, very real, very non-corporate guy. Not what I had expected (that\'s a good thing). We had an awesome conversation, he was very easy to talk to, and we covered it all. Through our conversation, I could tell that it wasn\'t just BS for an interview... he genuinely cared about quality, his customers, his employees... It\'s tough to get across, but you can listen for yourself on episode 36 of the podcast.\r\n\r\nI may have taken the opportunity after our chat to go for a run with another blogger - Cynthia of \"You Signed Up For What?\" - of course I did... haven\'t you caught on by now? hah!\r\nDinner that night was more of the same.
\r\nWe were brought to an exceptionally nice restaurant not far from the resort. They had a custom (healthy) four-course menu arranged for us ahead of time. We had four large tables in the room, and after we all sort of chose tables the NOW leadership members present sort of divied themselves up among us. Jim ended up at my table, and he spent the whole meal just chatting, answering questions, he REALLY wanted to dig in, get to know us, and have us get to know him and NOW. Early on, before the meal started, he got up to speak to the group, as did Dan Elwood (the founder\'s son). They both said a lot of the same things Jim said in our chat earlier at the hotel. You could tell they meant every word. It was refreshing to see that coming from corporate leadership.\r\n\r\nIt also became very clear from conversation... that Jim had actually read (and enjoyed) all of our blogs. Not only that, he actually made some of the recipes, including one from Neli of \"Delicious Meets Healthy\" that apparently he \"wouldn\'t shut up about\" at the office (other staff confirmed that - hah!). We all know the brand usually selects the influencers they work with on a campaign, but it became clear that NOW really did pay attention to who they invited to this event... and that they had a genuine interest in connecting with us and getting to know us.\r\nDay 2... they put their money where their mouth is.
\r\nWe started our day off with a pretty solid boot-camp workout at the resort\'s fitness club before getting going because... let\'s be real... you bring a dozen-and-a-half health & fitness influencers together... it\'s just kind of a thing you do, right? And of course there\'s that jerk (me) that goes for a run BEFORE the hour-long bootcamp (totally necessary, right?). Afterward they provided protein shakes based on our preferences, all made with NOW products, of course (tasted great, too). As I eyeballed the custom-printed ingredients label on the shaker cup we made our way to an \"Essential Oils education & DIY session\".\r\nThe education began, and... WHOA...
\r\nFirst off, we weren\'t just learning about NOW and how they roll... they were teaching us about the stuff itself. This first session/time-block/whatever... it was essential oils. I never realized there was so much to it... had no idea what essential oils were or what to do with them. I didn\'t know what a carrier oil was or how potent stuff was or anything. Not only did I learn a ton... I also learned NOW\'s process... and the short version here is... they\'re providing a product that\'s just as good, if not a HIGHER quality than their competitors... at literally a fraction of the cost. They compared a popular oil - \"Thieves Oil\" - to their \"Nature\'s Shield\" blend. Basically the same. Thieves Oil was about $40 for a .5 oz bottle... NOW\'s oil? $19.99 for a 1 oz bottle (get it here: NOW Nature\'s Shield Oil Blend,1-Ounce). Half the cost, twice the size. That\'s where something Jim said the day before stuck out:\r\n\"The question shouldn\'t be \"why are we charging so little\"... you should be asking why are THEY charging so much.\" - Jim Emme
\r\nThe rest of the day was much of the same -
\r\nWe went over to the plant next, where we watched a short video, got a great q & a session, and toured the plant. We saw the manufacturing floor, the labs, the office space, the old warehouse space (they just relocated to a larger space)... all of it reinforced the things Jim and Dan had said earlier on. Seeing the plant floor - the equipment, the staff, their inventory control, safety precautions... every little bit really just goes not just one step beyond the necessary... but two or even three.\r\nFunny thing happened on the plant floor...
\r\nJim felt the need to point something out by the large mixing hoppers. They wash them after each use, right? Well, the faster they can get them dried out after washing... the better, right? So Jim points out this particular piece of equipment on the wall. Looks like some sort of funky blower unit. Lo and behold, it\'s not some expensive professional piece of equipment... it\'s a gerry-rigged thing with a $2 giant salad bowl from Wal-Mart. In a facility with millions of dollars of high-grade equipment... they\'re still saving where they can. Hah!\r\nThroughout the whole plant tour - one thing was apparent...
\r\nNOW was going to go at least one step further whenever the opportunity presented itself, whether they needed to or not. Ingredients are tested for quality before they arrive? Let\'s test \'em again. There\'s already 4 layers of purity/contaminant check? Let\'s do a 5th. There\'s an ingredient that\'s contaminated with Listeria but not the batch WE got? Let\'s do a voluntary recall anyway. They don\'t bother with proprietary formulas, either, and they\'re very honest about what their products are and aren\'t... including whether they\'re non-GMO. They go to some great lengths, by the way, to ensure as many of their products as possible are Non-GMO. It\'s just something they\'re committed to.\r\nIt was also apparent that they know what they\'re talking about.
\r\nWe had a great sports nutrition q & a during lunch at the corporate offices. We fired LOTS of questions at the guy as he ran through his powerpoint, and he did pretty darn good with the answers. That session sparked a lot of discussion, and I definitely learned a few things.\r\nThen we went to the kitchen... and saw the fun!
\r\nOh my good lord... Chef Suzy Singh in the \"culinary innovation lab\"... what a hoot! She was so fun, and you could just SEE her passion for what she does. We learned about the NOW Real Food products, the new Nutty Infusions (infused nut butters), and the Ellyndale food lines. We got to be some of the first people to taste the Nutty Infusions, did an oil tasting (whoa... there\'s a new one for me) and did make-your-own Q-Cups (quinoa cups). I learned a ton and saw the passion the staff has for what they do. I also saw the serious level of quality that goes into making their \"real food\" products, and what the difference is with \"natural\" foods. It was impressive to say the least.\r\n\r\nAfter everything was through, we had a short while to connect with the staff and with the other bloggers/influencers that were there. I can\'t thank NOW enough not only for the opportunity to check out the facility and learn so much... but for bringing all of us influencers/bloggers together. It was a great opportunity to connect with like-minded people, and I certainly intend to keep in touch.\r\nTurn after turn, step after step... I was only MORE impressed.
\r\nSeriously, the longer the tour experience went on, the more impressed with NOW I became. The level of care is simply stunning. I rarely feel so strongly about a company, but frankly... I feel compelled to recommend NOW to everyone I know for whatever product they\'re looking for if NOW makes it. There\'s something special going on in that place that\'s really tough to describe... but you could maybe call it \"soul\". It\'s what I found at Anytime Fitness that made me fall so in love with the place. Honestly, I didn\'t think I\'d run into it again in the corporate world... but here we are. That\'s what prompted me to stop and say those words at the top of this post before leaving, and it\'s what\'s going to keep me coming back for more. I was lucky enough to find another unicorn, I\'m CERTAINLY not going to let it out of my sight.\r\n\r\nCheck out their site, take a peek at what they\'re about and what they sell, and I\'d love to urge you to buy their stuff. If you follow this link to do so you\'ll even support So THIS Is Fitness a little bit :) Also, check out the conversation I had with Jim Emme in the player below or by subscribing to the So THIS Is Fitness podcast in your favorite app!\r\n\r\nHave YOU tried NOW products? Hop into the comments and let me know your favorite stuff!\r\nOh, and you can win some stuff too.
\r\nWhen I arrived at the hotel their were two big ol\' bags of product waiting for me. \"Goodie bags\". Well, I get to give away a set of the same stuff I got, worth over $350 I\'m pretty sure. Want in? Hit the widget below and enter! It\'s only open for a week - get in while you can!\r\n\r\na Rafflecopter giveaway\r\n\r\n\r\nDid I mention shopping?! Shop NOW Foods products on Amazon!\r\n\r\n','I Found Another Unicorn - NOW Foods','','inherit','closed','closed','','1085-revision-v1','','','2017-05-12 08:53:29','2017-05-12 12:53:29','',1085,'http://sothisisfitness.com/2017/05/1085-revision-v1.html',0,'revision','',0),(1140,1,'2017-05-15 13:08:25','2017-05-15 17:08:25','Sometimes life throws us a curveball...
\r\nThis past weekend, it was in the form of an extra 1/2 mile on the Maine Coast Marathon course. That might not seem like a big deal to some - indeed, it\'s probably only an extra 3 - 8 minutes added to most peoples\' day. For the exceptionally fast, though... that extra few minutes could be the difference between earning a coveted, and often elusive, BQ... or walking away heartbroken after months of effort seemingy wasted.\r\nNeedless to say, the pitchforks and torches are out.
\r\nPeople are raging on social media, railing against the race, and demanding their pound of flesh. In this situation, as often happens, not everyone knows what, exactly, happened... but they know they\'re angry and upset. They know they want answers and a resolution. While nothing I can say today is going to award anyone a BQ... hopefully I can help give a little insight into things...\r\nAs runners, we can be a needy bunch.
\r\nI say it because I am one and I know it. I\'m also (often) a paid race timer and (sometimes) a volunteer. Seeing races from all sides of the event allows me to see runners (including myself) at our best and at our worst. I think we can all be honest and agree... many runners damned-near expect perfection when we roll up to a race. We expect fast, easy parking, and a lightning-fast bib-pickup. We want short bathroom lines and an ideal race-course experience. If we get bottlenecked at any point on-course we\'re complainey and if our photos aren\'t cover-worthy we whine. God forbid our official time doesn\'t match what our Garmin says... I mean, what the heck! We paid good money for this!\r\nRace Directors, it seems, have a much shorter list of race-day \"needs\".
\r\nAs a Race Director... you know there are SO many variables... and you just hope you can control as many as possible (and that those you CAN\'T control go your way). Things like... it would be GREAT if nobody got injured or, God forbid, carted off to the nearest hospital. Hopefully vendors show up on-time with enough stuff. Having good weather is always a bonus. Of course, you want your volunteers and paid support staff to do their jobs correctly. Ultimately though, the most important thing is that your runners have fun and enjoy themselves.\r\nBoth groups have their moments.
\r\nIn the end, though, everything usually tends to work out and go just fine. For all the complaining and whining we as runners might do... it was a pretty good race! And for all the worrying the Race Directors tend to do... It usually goes off pretty smoothly!\r\nSometimes, though, the Universe demands blood.
\r\nA Race Director never really gets to breathe easy until the last runner crosses the finish and he/she can be reasonably sure everything went well. A race director\'s worst nightmare is to get news mid-race that something terrible happened. Despite the best of preparation and instruction... sometimes, for some reason... the Universe, it seems, demands a blood sacrifice. That is exactly what happened at the 2017 Maine Coast Marathon.\r\nA half-mile on course, havoc at the finish.
\r\nIn short... it appears a paid course marshall / traffic control official went rogue, directed runners off-course down a side-street and back, and added about a half-mile to the race. In the end... this didn\'t really have a big impact on the majority of runners. Sure, some will complain they ran farther than they were supposed to. I\'m sure a good few were amused to find they accidentally became Ultramarathoners that day. A handful, though... were seriously impacted. That half-mile added a few minutes to their time... and that few minutes either certainly or probably cost them a Boston Qualifying finish time. To say these people were upset would be a massive understatement. How could something like this happen? Who should you be mad at? And WHAT can be done?\r\nFrankly, this should\'ve been impossible.
\r\nI worked this race as a timer, so I was behind the scenes. I was that guy at mile 8.8 in downtown Kennebunk - you probably didn\'t see me, I was hiding from the rain in my SUV with the timing laptop. On the street - my timing mats were placed just so across that crosswalk, and my GoPro was positioned and aimed just so on the white monument/street marker by the traffic cop.\r\nKnow why everything was just so?
\r\nBecause I had a very detailed, very exact GPS satellite-view map telling me exactly what to do. There were green arrows indicating runner direction and path. Red arrows told me where to point the GoPro. A little blue nearly-to-scale rectangle indicated exactly where to place my timing mats. There was even text detailing everything, just in case I got confused or was unclear. It would\'ve been shockingly difficult for me to screw it up. I basically would\'ve had to not read or completely ignore my instructions.\r\nCourse officials had the same kind of instructions.
\r\nMaine Coast Marathon had many volunteers, cops on detail, and they also hired a company to provide about 20 traffic control personnel / course marshalls. All of these people, if they were positioned on-course, were provided similar instructions to what I had (though I\'m sure theirs didn\'t include where to place timing mats or where to point a GoPro). In fact, that means their directions were even simpler than mine. A Maine Coast Marathon Facebook post this morning confirmed: they had a map/diagram with green arrows indicating the direction of runners for each intersection - very simple. Not only that, they had pre-race meetings and the Race Director even drove the course with these hired traffic control personnel to go over things and point out everything.\r\nSo how did this happen?! And who\'s fault is it?
\r\n[caption id=\"attachment_1146\" align=\"alignright\" width=\"300\"]![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/05/HalfCourseMile12-300x243.png\")
What SHOULD\'VE happened.[/caption]\r\n\r\nYes, I understand that if you were affected... you\'re angry. Your pitchfork is out and your torch is blazing. You want your pound of flesh... you want your BQ restored. You want your effort to not have been wasted! I get it. So who\'s to blame? Well, of course, the Race Director is accepting responsibility as any good Race Director would. Know what, though?\r\nI don\'t think the Race Director is to blame.
\r\nThe Maine Coast Marathon leadership - Charles and Erik, did everything they possibly could to ensure they provided more-than-adequate very-clear instruction to their paid and volunteer crew in a number of different ways, with ample clarification. As someone who had a set of instructions from them... I honestly don\'t understand how that course marshall / traffic controller could\'ve possibly mis-interpreted his/her diagram/map. So am I blaming the rogue course marshall? Maybe, yeah.\r\n\r\n[caption id=\"attachment_1143\" align=\"alignright\" width=\"300\"]![\"Maine](\"http://sothisisfitness.com/wp-content/uploads/2017/05/HalfCourseMile12error-300x215.png\")
What ACTUALLY happened.[/caption]\r\n\r\nWhy would he/she have directed people off-course like they did? We may never know. Do I understand that, ultimately, anything that goes wrong lands at the Race Director\'s feet? Of course. Doesn\'t mean I have to agree with it. At the end of the day, I think Charles and Erik did everything they reasonably could have, and more, to ensure the course was accurate. I don\'t blame them for this... but then again, I didn\'t run it.\r\nSo what can be done?
\r\nUnfortunately the short answer is: not a lot. Charles indicated that it\'d be easy enough to measure and certify that extra distance... but many runners realized it was a mistake and didn\'t run the whole detour... meaning not everyone ran the same extra distance and rendering that \"fix\" not-doable. While they ARE talking to the B.A.A. it\'s unlikely the B.A.A. will do anything to honor a just-missed BQ, as there are rules in place and it\'s simply too hard to certify what would\'ve happened if you hadn\'t run the extra distance (however long you, in particular, ran). Too many variables, too many what-ifs, and too big of a can of worms.\r\nRemember to keep things in perspective.
\r\nTrust me, I know very well what goes into training and preparing for a marathon. The time, money, blood, sweat and tears that goes into the months of marathon prep is considerable indeed. The sacrifices you make to get it done and the sacrifices your family makes to support you have an impact on daily life... even moreso when you\'re pushing for a BQ. Really, I get it. So I feel for those of you who feel your Boston Qualifying time.. or your new personal best (or both)... was just ripped out of your hands unfairly. But as crushed as you are... try to remember...\r\nThe Race Director is just as crushed.
\r\nRace Directors spend lots of time and effort planning, coordinating, and preparing for the event. They spend countless hours and many sleepless nights in order to ensure a solid event. They sacrifice just like you, and so does their family (who often helps out for free), to help create the best event possible... even if at their own expense (financially and figuratively). When YOU get a BQ or a new personal best, they share your joy and accomplishment. The fact that this happened, and so many people are upset, angry, sad, and broken... cuts them to the core.\r\nAnd now they\'re trying to figure out what happened... and why.
\r\nCharles and Erik are sitting at home right now with overflowing inboxes and phones ringing off the hook. They have the weight of all of your anger and sadness on their shoulders... and they\'re helpless to do much of anything for you. This kind of thing is a race director\'s worst nightmare... the only way it gets much worse is if someone actually dies during the event. They\'re doing their best to investigate and figure out what happened... but at the end of the day... all they can really do is express a heartfelt & honest apology. They personally apologized to runners as they crossed the finished, they apologized online many times, and I\'m sure they\'re apologizing individually and personally as you email/call them. Frankly... I\'m not sure there\'s much else they can do.\r\nIt\'s time to pick yourself up and keep running.
\r\nNot very satisfying, I know... but unfortunately it is what it is. Sometimes things go wrong and there\'s nothing that can be done for it... no further care or caution that could\'ve prevented it. The best thing a runner can do in this situation is... well... keep running. Sad truth of the universe is that bad things happen to good people for no reason. There will be more marathons and more opportunities for a BQ. If you\'re already in fighting shape now... pick an August marathon and keep moving! Focus on the sport you love, have mercy on the Race Director, and keep on running. If you\'re still looking for answers, you can email the Race Director at info@mainecoast262.com - just give them a bit of a buffer as they\'re working hard to answer everyone and remember...\r\n\r\nRace Directors and Runners aren\'t all that different... if you\'re hurting or angry over this right now... don\'t you suppose they are, too?','A Race Director\'s Almost-Worst Nightmare - Maine Coast Marathon 2017','','publish','open','open','','2017-maine-coast-marathon','','','2017-05-15 15:11:28','2017-05-15 19:11:28','',0,'http://sothisisfitness.com/?p=1140',0,'post','',0),(1141,1,'2017-05-15 09:58:09','2017-05-15 13:58:09','Sometimes life throws us a curveball...
\r\nThis past weekend, it was in the form of an extra 1/2 mile on the Maine Coast Marathon course. That might not seem like a big deal to some - indeed, it\'s probably only an extra 3 - 8 minutes added to most peoples\' day. For the exceptionally fast, though... that extra few minutes could be the difference between earning a coveted, and often elusive, BQ... or walking away heartbroken after months of effort seemingy wasted.\r\nNeedless to say, the pitchforks and torches are out.
\r\nPeople are raging on social media, railing against the race, and demanding their pound of flesh. In this situation, as often happens, not everyone knows what, exactly, happened... but they know they\'re angry and upset. They know they want answers and a resolution. While nothing I can say today is going to award anyone a BQ... hopefully I can help give a little insight into things...\r\nAs runners, we can be a needy bunch.
\r\nI say it because I am one and I know it. I\'m also (often) a paid race timer and (sometimes) a volunteer. Seeing races from all sides of the event allows me to see runners (including myself) at our best and at our worst. I think we can all be honest and agree... many runners damned-near expect perfection when we roll up to a race. We expect fast, easy parking, and a lightning-fast bib-pickup. We want short bathroom lines and an ideal race-course experience. If we get bottlenecked at any point on-course we\'re complainey and if our photos aren\'t cover-worthy we whine. God forbid our official time doesn\'t match what our Garmin says... I mean, what the heck! We paid good money for this!\r\nRace Directors, it seems, have a much shorter list of race-day \"needs\".
\r\nAs a Race Director... you know there are SO many variables... and you just hope you can control as many as possible (and those you CAN\'T control go your way). Things like... it would be GREAT if nobody got injured or, God forbid, carted off to the nearest hospital. Hopefully vendors show up on-time with enough stuff. Having good weather is always a bonus. Of course, you want your volunteers and paid support staff to do their jobs correctly. Ultimately though, the most important thing is that your runners have fun and enjoy themselves.\r\nWhen catastrophe strikes... it\'s the RD\'s head on the block.
','2017 Maine Coast (Ultra)Marathon...','','inherit','closed','closed','','1140-revision-v1','','','2017-05-15 09:58:09','2017-05-15 13:58:09','',1140,'http://sothisisfitness.com/2017/05/1140-revision-v1.html',0,'revision','',0),(1142,1,'2017-05-15 10:27:15','2017-05-15 14:27:15','Sometimes life throws us a curveball...
\r\nThis past weekend, it was in the form of an extra 1/2 mile on the Maine Coast Marathon course. That might not seem like a big deal to some - indeed, it\'s probably only an extra 3 - 8 minutes added to most peoples\' day. For the exceptionally fast, though... that extra few minutes could be the difference between earning a coveted, and often elusive, BQ... or walking away heartbroken after months of effort seemingy wasted.\r\nNeedless to say, the pitchforks and torches are out.
\r\nPeople are raging on social media, railing against the race, and demanding their pound of flesh. In this situation, as often happens, not everyone knows what, exactly, happened... but they know they\'re angry and upset. They know they want answers and a resolution. While nothing I can say today is going to award anyone a BQ... hopefully I can help give a little insight into things...\r\nAs runners, we can be a needy bunch.
\r\nI say it because I am one and I know it. I\'m also (often) a paid race timer and (sometimes) a volunteer. Seeing races from all sides of the event allows me to see runners (including myself) at our best and at our worst. I think we can all be honest and agree... many runners damned-near expect perfection when we roll up to a race. We expect fast, easy parking, and a lightning-fast bib-pickup. We want short bathroom lines and an ideal race-course experience. If we get bottlenecked at any point on-course we\'re complainey and if our photos aren\'t cover-worthy we whine. God forbid our official time doesn\'t match what our Garmin says... I mean, what the heck! We paid good money for this!\r\nRace Directors, it seems, have a much shorter list of race-day \"needs\".
\r\nAs a Race Director... you know there are SO many variables... and you just hope you can control as many as possible (and that those you CAN\'T control go your way). Things like... it would be GREAT if nobody got injured or, God forbid, carted off to the nearest hospital. Hopefully vendors show up on-time with enough stuff. Having good weather is always a bonus. Of course, you want your volunteers and paid support staff to do their jobs correctly. Ultimately though, the most important thing is that your runners have fun and enjoy themselves.\r\nSometimes, though, the Universe demands blood.
\r\nUsually things are gonna go pretty smoothly, and even on a good day there\'s going to be someone that complains about something. A Race Director never really gets to breathe easy until the last runner crosses the finish and he/she can be reasonably sure everything went well. A race director\'s worst nightmare is to get news mid-race that something terrible happened. Despite the best of preparation and instruction... sometimes, for some reason... the Universe, it seems, demands a blood sacrifice. That is exactly what happened at the 2017 Maine Coast Marathon.\r\nA half-mile on course, havoc at the finish.
\r\nIn short... it appears a paid course marshall / traffic control official went rogue, directed runners off-course down a side-street and back, and added about a half-mile to the race. In the end... this didn\'t really have a big impact on the majority of runners. Sure, some will complain they ran farther than they were supposed to. I\'m sure a good few were amused to find they accidentally became Ultramarathoners that day. A handful, though... were seriously impacted. That half-mile added a few minutes to their time... and that few minutes either certainly or probably cost them a Boston Qualifying finish time. To say these people were upset would be a massive understatement. How could something like this happen? Who should you be mad at? And WHAT can be done?\r\n\r\n \r\n\r\n ','2017 Maine Coast (Ultra)Marathon...','','inherit','closed','closed','','1140-revision-v1','','','2017-05-15 10:27:15','2017-05-15 14:27:15','',1140,'http://sothisisfitness.com/2017/05/1140-revision-v1.html',0,'revision','',0),(1143,1,'2017-05-15 11:20:30','2017-05-15 15:20:30','','Maine Coast Marathon course error','What ACTUALLY happened.','inherit','open','closed','','halfcoursemile12error','','','2017-05-15 14:54:46','2017-05-15 18:54:46','',1140,'http://sothisisfitness.com/wp-content/uploads/2017/05/HalfCourseMile12error.png',0,'attachment','image/png',0),(1144,1,'2017-05-15 11:27:57','2017-05-15 15:27:57','','PhotoGrid_1494862033985','','inherit','open','closed','','photogrid_1494862033985','','','2017-05-15 11:27:57','2017-05-15 15:27:57','',1140,'http://sothisisfitness.com/wp-content/uploads/2017/05/PhotoGrid_1494862033985.jpg',0,'attachment','image/jpeg',0),(1145,1,'2017-05-15 11:29:53','2017-05-15 15:29:53','','Maine Coast Marathon course error','','inherit','open','closed','','photogrid_1494862179795','','','2017-05-15 11:30:22','2017-05-15 15:30:22','',1140,'http://sothisisfitness.com/wp-content/uploads/2017/05/PhotoGrid_1494862179795.jpg',0,'attachment','image/jpeg',0),(1149,1,'2017-05-15 13:08:25','2017-05-15 17:08:25','Sometimes life throws us a curveball...
\r\nThis past weekend, it was in the form of an extra 1/2 mile on the Maine Coast Marathon course. That might not seem like a big deal to some - indeed, it\'s probably only an extra 3 - 8 minutes added to most peoples\' day. For the exceptionally fast, though... that extra few minutes could be the difference between earning a coveted, and often elusive, BQ... or walking away heartbroken after months of effort seemingy wasted.\r\nNeedless to say, the pitchforks and torches are out.
\r\nPeople are raging on social media, railing against the race, and demanding their pound of flesh. In this situation, as often happens, not everyone knows what, exactly, happened... but they know they\'re angry and upset. They know they want answers and a resolution. While nothing I can say today is going to award anyone a BQ... hopefully I can help give a little insight into things...\r\nAs runners, we can be a needy bunch.
\r\nI say it because I am one and I know it. I\'m also (often) a paid race timer and (sometimes) a volunteer. Seeing races from all sides of the event allows me to see runners (including myself) at our best and at our worst. I think we can all be honest and agree... many runners damned-near expect perfection when we roll up to a race. We expect fast, easy parking, and a lightning-fast bib-pickup. We want short bathroom lines and an ideal race-course experience. If we get bottlenecked at any point on-course we\'re complainey and if our photos aren\'t cover-worthy we whine. God forbid our official time doesn\'t match what our Garmin says... I mean, what the heck! We paid good money for this!\r\nRace Directors, it seems, have a much shorter list of race-day \"needs\".
\r\nAs a Race Director... you know there are SO many variables... and you just hope you can control as many as possible (and that those you CAN\'T control go your way). Things like... it would be GREAT if nobody got injured or, God forbid, carted off to the nearest hospital. Hopefully vendors show up on-time with enough stuff. Having good weather is always a bonus. Of course, you want your volunteers and paid support staff to do their jobs correctly. Ultimately though, the most important thing is that your runners have fun and enjoy themselves.\r\nSometimes, though, the Universe demands blood.
\r\nUsually things are gonna go pretty smoothly, and even on a good day there\'s going to be someone that complains about something. A Race Director never really gets to breathe easy until the last runner crosses the finish and he/she can be reasonably sure everything went well. A race director\'s worst nightmare is to get news mid-race that something terrible happened. Despite the best of preparation and instruction... sometimes, for some reason... the Universe, it seems, demands a blood sacrifice. That is exactly what happened at the 2017 Maine Coast Marathon.\r\nA half-mile on course, havoc at the finish.
\r\nIn short... it appears a paid course marshall / traffic control official went rogue, directed runners off-course down a side-street and back, and added about a half-mile to the race. In the end... this didn\'t really have a big impact on the majority of runners. Sure, some will complain they ran farther than they were supposed to. I\'m sure a good few were amused to find they accidentally became Ultramarathoners that day. A handful, though... were seriously impacted. That half-mile added a few minutes to their time... and that few minutes either certainly or probably cost them a Boston Qualifying finish time. To say these people were upset would be a massive understatement. How could something like this happen? Who should you be mad at? And WHAT can be done?\r\nFrankly, this should\'ve been impossible.
\r\nI worked this race as a timer, so I was behind the scenes. I was that guy at mile 8.8 in downtown Kennebunk - you probably didn\'t see me, I was hiding from the rain in my SUV with the timing laptop. On the street - my timing mats were placed just so across that crosswalk, and my GoPro was positioned and aimed just so on the white monument/street marker by the traffic cop.\r\nKnow why everything was just so?
\r\nBecause I had a very detailed, very exact GPS satellite-view map telling me exactly what to do. There were green arrows indicating runner direction and path. Red arrows told me where to point the point the GoPro. A little blue nearly-to-scale rectangle indicated exactly where to place my timing mats. There was even text detailing everything, just in case I got confused or was unclear. It would\'ve been shockingly difficult for me to screw it up. I basically would\'ve had to not read or completely ignore my instructions.\r\nCourse officials had the same kind of instructions.
\r\nMaine Coast Marathon had many volunteers, cops on detail, and they also hired a company to provide about 20 traffic control personnel / course marshalls. All of these people, if they were positioned on-course, were provided similar instructions to what I had (though I\'m sure theirs didn\'t include where to place timing mats or where to point a GoPro). In fact, that means their directions were even simpler than mine. A Maine Coast Marathon Facebook post this morning confirmed, they had a map/diagram with green arrows indicating the direction of runners for each intersection - very simple. Not only that, they had pre-race meetings and the Race Director even drove the course with these hired traffic control personnel.\r\nSo how did this happen?! And who\'s fault is it?
\r\nYes, I understand that if you were affected... you\'re angry. Your pitchfork is out and your torch is blazing. You want your pound of flesh... you want your BQ restored. You want your effort to not have been wasted! I get it. So who\'s to blame? Well, of course, the Race Director is accepting responsibility as any good Race Director would. Know what, though?\r\nI don\'t think the Race Director is to blame.
\r\nThe Maine Coast Marathon leadership - Charles and Erik, did everything they possibly could to ensure they provided more-than-adequate very-clear instruction to their paid and volunteer crew in a number of different ways, with ample clarification. As someone who had a set of instructions from them... I honestly don\'t understand how that course marshall / traffic controller could\'ve possibly mis-interpreted his/her diagram/map. So am I blaming the rogue course marshall? Maybe, yeah. Why would he/she have directed people off-course like they did? We may never know.\r\nSo what can be done?
\r\nUnfortunately the short answer is: not a lot. Charles (of Maine Coast Marathon) indicated that it\'d be easy enough to measure and certify that extra distance... but many runners realized it was a mistake and didn\'t run the whole detour... meaning not everyone ran the same extra distance and rendering that \"fix\" not-doable. While they ARE talking to the B.A.A. it\'s unlikely they\'ll do anything to honor a just-missed BQ, as there are rules in place and it\'s simply too hard to certify what would\'ve happened if you hadn\'t run the extra distance (however long you, in particular, ran). Too many variables, too many what-ifs, and too big of a can of worms.\r\nRemember to keep things in perspective.
\r\nTrust me, I know very well what goes into training and preparing for a marathon. The time, money, blood, sweat and tears that goes into the months of marathon prep is considerable indeed. The sacrifices you make to get it done and the sacrifices your family makes to support you have an impact on daily life... even moreso when you\'re pushing for a BQ. Really, I get it. So I feel for those of you who feel your Boston Qualifying time.. or your new personal best (or both)... was just ripped out of your hands unfairly. But as crushed as you are... try to remember...\r\nThe Race Director is just as crushed.
\r\nRace Directors spend lots of time and effort planning, coordinating, and preparing for the event. They spend countless hours and many sleepless nights in order to ensure a solid event. They sacrifice just like you, and so does their family (who often helps out for free), to help create the best event possible... even if at their own expense (financially and figuratively). Many Race Directors are runners themselves, who sacrifice their own training because they know what THEY would want in an event... and they want to provide it for YOU.\r\nAnd now they\'re trying to figure out what happened... and why.
\r\nCharles and Erik are sitting at home right now with overflowing inboxes and phones ringing off the hook. They are painfully aware you are angry... hurt... broken. They have the weight of all of your anger and sadness on their shoulders... and they\'re helpless to do much of anything for you. This kind of thing is a race director\'s worst nightmare... the only way it gets much worse is if someone actually dies during the event. They\'re doing their best to investigate and figure out what happened... but at the end of the day... all they can really do is express a heartfelt & honest apology. They personally apologized to runners as they crossed the finished, they apologized online many times, and I\'m sure they\'re apologizing individually and personally as you email/call them. Frankly... I\'m not sure there\'s much else they can do.\r\nIt\'s time to pick yourself up and keep running.
\r\nNot very satisfying, I know... but unfortunately it is what it is. The best thing a runner can do in this situation is... well... keep running. Sad truth of the universe is that bad things happen to good people for no reason. There will be more marathons and more opportunities for a BQ. If you\'re already in fighting shape now... pick an August marathon and keep moving! Focus on the sport you love, have mercy on the Race Director, and keep on running. If you\'re still looking for answers, you can email the Race Director at info@mainecoast262.com - just give them a bit of a buffer as they\'re working hard to answer everyone.','A Race Director\'s Almost-Worst Nightmare - Maine Coast Marathon 2017','','inherit','closed','closed','','1140-revision-v1','','','2017-05-15 13:08:25','2017-05-15 17:08:25','',1140,'http://sothisisfitness.com/2017/05/1140-revision-v1.html',0,'revision','',0),(1146,1,'2017-05-15 11:40:46','2017-05-15 15:40:46','','HalfCourseMile12','','inherit','open','closed','','halfcoursemile12','','','2017-05-15 11:40:46','2017-05-15 15:40:46','',1140,'http://sothisisfitness.com/wp-content/uploads/2017/05/HalfCourseMile12.png',0,'attachment','image/png',0),(1148,1,'2017-05-15 11:46:03','2017-05-15 15:46:03','Sometimes life throws us a curveball...
\r\nThis past weekend, it was in the form of an extra 1/2 mile on the Maine Coast Marathon course. That might not seem like a big deal to some - indeed, it\'s probably only an extra 3 - 8 minutes added to most peoples\' day. For the exceptionally fast, though... that extra few minutes could be the difference between earning a coveted, and often elusive, BQ... or walking away heartbroken after months of effort seemingy wasted.\r\nNeedless to say, the pitchforks and torches are out.
\r\nPeople are raging on social media, railing against the race, and demanding their pound of flesh. In this situation, as often happens, not everyone knows what, exactly, happened... but they know they\'re angry and upset. They know they want answers and a resolution. While nothing I can say today is going to award anyone a BQ... hopefully I can help give a little insight into things...\r\nAs runners, we can be a needy bunch.
\r\nI say it because I am one and I know it. I\'m also (often) a paid race timer and (sometimes) a volunteer. Seeing races from all sides of the event allows me to see runners (including myself) at our best and at our worst. I think we can all be honest and agree... many runners damned-near expect perfection when we roll up to a race. We expect fast, easy parking, and a lightning-fast bib-pickup. We want short bathroom lines and an ideal race-course experience. If we get bottlenecked at any point on-course we\'re complainey and if our photos aren\'t cover-worthy we whine. God forbid our official time doesn\'t match what our Garmin says... I mean, what the heck! We paid good money for this!\r\nRace Directors, it seems, have a much shorter list of race-day \"needs\".
\r\nAs a Race Director... you know there are SO many variables... and you just hope you can control as many as possible (and that those you CAN\'T control go your way). Things like... it would be GREAT if nobody got injured or, God forbid, carted off to the nearest hospital. Hopefully vendors show up on-time with enough stuff. Having good weather is always a bonus. Of course, you want your volunteers and paid support staff to do their jobs correctly. Ultimately though, the most important thing is that your runners have fun and enjoy themselves.\r\nSometimes, though, the Universe demands blood.
\r\nUsually things are gonna go pretty smoothly, and even on a good day there\'s going to be someone that complains about something. A Race Director never really gets to breathe easy until the last runner crosses the finish and he/she can be reasonably sure everything went well. A race director\'s worst nightmare is to get news mid-race that something terrible happened. Despite the best of preparation and instruction... sometimes, for some reason... the Universe, it seems, demands a blood sacrifice. That is exactly what happened at the 2017 Maine Coast Marathon.\r\nA half-mile on course, havoc at the finish.
\r\nIn short... it appears a paid course marshall / traffic control official went rogue, directed runners off-course down a side-street and back, and added about a half-mile to the race. In the end... this didn\'t really have a big impact on the majority of runners. Sure, some will complain they ran farther than they were supposed to. I\'m sure a good few were amused to find they accidentally became Ultramarathoners that day. A handful, though... were seriously impacted. That half-mile added a few minutes to their time... and that few minutes either certainly or probably cost them a Boston Qualifying finish time. To say these people were upset would be a massive understatement. How could something like this happen? Who should you be mad at? And WHAT can be done?\r\nFrankly, this should\'ve been impossible.
\r\nI worked this race as a timer, so I was behind the scenes. I was that guy at mile 8.8 in downtown Kennebunk - you probably didn\'t see me, I was hiding from the rain in my SUV with the timing laptop. On the street - my timing mats were placed just so across that crosswalk, and my GoPro was positioned and aimed just so on the white monument/street marker by the traffic cop.\r\nKnow why everything was just so?
\r\nBecause I had a very detailed, very exact GPS satellite-view map telling me exactly what to do. There were green arrows indicating runner direction and path. Red arrows told me where to point the point the GoPro. A little blue nearly-to-scale rectangle indicated exactly where to place my timing mats. There was even text detailing everything, just in case I got confused or was unclear. It would\'ve been shockingly difficult for me to screw it up. I basically would\'ve had to not read or completely ignore my instructions.\r\nCourse officials had the same kind of instructions.
\r\nMaine Coast Marathon had many volunteers, cops on detail, and they also hired a company to provide about 20 traffic control personnel / course marshalls. All of these people, if they were positioned on-course, were provided similar instructions to what I had (though I\'m sure theirs didn\'t include where to place timing mats or where to point a GoPro). In fact, that means their directions were even simpler than mine. A Maine Coast Marathon Facebook post this morning confirmed, they had a map/diagram with green arrows indicating the direction of runners for each intersection - very simple. Not only that, they had pre-race meetings and the Race Director even drove the course with these hired traffic control personnel.\r\nSo how did this happen?! And who\'s fault is it?
\r\nYes, I understand that if you were affected... you\'re angry. Your pitchfork is out and your torch is blazing. You want your pound of flesh... you want your BQ restored. You want your effort to not have been wasted! I get it. So who\'s to blame? Well, of course, the Race Director is accepting responsibility as any good Race Director would. Know what, though?\r\nI don\'t think the Race Director is to blame.
\r\nThe Maine Coast Marathon leadership - Charles and Erik, did everything they possibly could to ensure they provided more-than-adequate very-clear instruction to their paid and volunteer crew in a number of different ways, with ample clarification. As someone who had a set of instructions from them... I honestly don\'t understand how that course marshall / traffic controller could\'ve possibly mis-interpreted his/her diagram/map. So am I blaming the rogue course marshall? Maybe, yeah. Why would he/she have directed people off-course like they did? We may never know.\r\nSo what can be done?
\r\nUnfortunately the short answer is: not a lot. Charles (of Maine Coast Marathon) indicated that it\'d be easy enough to measure and certify that extra distance... but many runners realized it was a mistake and didn\'t run the whole detour... meaning not everyone ran the same extra distance and rendering that \"fix\" not-doable. While they ARE talking to the B.A.A. it\'s unlikely they\'ll do anything to honor a just-missed BQ, as there are rules in place and it\'s simply too hard to certify what would\'ve happened if you hadn\'t run the extra distance (however long you, in particular, ran). Too many variables, too many what-ifs, and too big of a can of worms.\r\nRemember to keep things in perspective.
\r\nTrust me, I know very well what goes into training and preparing for a marathon. I know how much hard work, planning, and preparation goes into it. The time, money, blood, sweat and tears that goes into the months of marathon prep is considerable indeed. The sacrifices you make to get it done and the sacrifices your family makes to support you have an impact on daily life... even moreso when you\'re pushing for a BQ. Really, I get it. So I feel for those of you who feel your Boston Qualifying time.. or your new personal best (or both)... was just ripped out of your hands unfairly. But as crushed as you are... try to remember...\r\nThe Race Director is just as crushed.
\r\nRace Directors spend lots of time and effort planning, coordinating, and preparing for the event. They spend countless hours and many sleepless nights in order to ensure a solid event. They sacrifice just like you, and so does their family (who often helps out for free), to help create the best event possible... even if at their own expense (financially and figuratively). Many Race Directors are runners themselves, who sacrifice their own training because they know what THEY would want in an event... and they want to provide it for YOU.\r\nAnd now they\'re trying to figure out what happened... and why.
\r\nCharles and Erik are sitting at home right now with overflowing inboxes and phones ringing off the hook. They are painfully aware you are angry... hurt... broken. They have the weight of all of your anger and sadness on their shoulders... and they\'re helpless to do much of anything for you. This kind of thing is a race director\'s worst nightmare... the only way it gets much worse is if someone actually dies during the event. They\'re doing their best to investigate and figure out what happened... but at the end of the day... all they can really do is express a heartfelt & honest apology. They personally apologized to runners as they crossed the finished, they apologized online many times, and I\'m sure they\'re apologizing individually and personally as you email/call them. Frankly... I\'m not sure there\'s much else they can do.\r\nIt\'s time to pick yourself up and keep running.
\r\nNot very satisfying, I know... but unfortunately it is what it is. The best thing a runner can do in this situation is... well... keep running. Sad truth of the universe is that bad things happen to good people for no reason. There will be more marathons and more opportunities for a BQ. If you\'re already in fighting shape now... pick an August marathon and keep moving! Focus on the sport you love, have mercy on the Race Director, and keep on running. If you\'re still looking for answers, you can email the Race Director at info@mainecoast262.com - just give them a bit of a buffer as they\'re working hard to answer everyone.','A Race Director\'s Almost-Worst Nightmare - Maine Coast Marathon 2017','','inherit','closed','closed','','1140-revision-v1','','','2017-05-15 11:46:03','2017-05-15 15:46:03','',1140,'http://sothisisfitness.com/2017/05/1140-revision-v1.html',0,'revision','',0),(1147,1,'2017-05-15 11:41:35','2017-05-15 15:41:35','Sometimes life throws us a curveball...
\r\nThis past weekend, it was in the form of an extra 1/2 mile on the Maine Coast Marathon course. That might not seem like a big deal to some - indeed, it\'s probably only an extra 3 - 8 minutes added to most peoples\' day. For the exceptionally fast, though... that extra few minutes could be the difference between earning a coveted, and often elusive, BQ... or walking away heartbroken after months of effort seemingy wasted.\r\nNeedless to say, the pitchforks and torches are out.
\r\nPeople are raging on social media, railing against the race, and demanding their pound of flesh. In this situation, as often happens, not everyone knows what, exactly, happened... but they know they\'re angry and upset. They know they want answers and a resolution. While nothing I can say today is going to award anyone a BQ... hopefully I can help give a little insight into things...\r\nAs runners, we can be a needy bunch.
\r\nI say it because I am one and I know it. I\'m also (often) a paid race timer and (sometimes) a volunteer. Seeing races from all sides of the event allows me to see runners (including myself) at our best and at our worst. I think we can all be honest and agree... many runners damned-near expect perfection when we roll up to a race. We expect fast, easy parking, and a lightning-fast bib-pickup. We want short bathroom lines and an ideal race-course experience. If we get bottlenecked at any point on-course we\'re complainey and if our photos aren\'t cover-worthy we whine. God forbid our official time doesn\'t match what our Garmin says... I mean, what the heck! We paid good money for this!\r\nRace Directors, it seems, have a much shorter list of race-day \"needs\".
\r\nAs a Race Director... you know there are SO many variables... and you just hope you can control as many as possible (and that those you CAN\'T control go your way). Things like... it would be GREAT if nobody got injured or, God forbid, carted off to the nearest hospital. Hopefully vendors show up on-time with enough stuff. Having good weather is always a bonus. Of course, you want your volunteers and paid support staff to do their jobs correctly. Ultimately though, the most important thing is that your runners have fun and enjoy themselves.\r\nSometimes, though, the Universe demands blood.
\r\nUsually things are gonna go pretty smoothly, and even on a good day there\'s going to be someone that complains about something. A Race Director never really gets to breathe easy until the last runner crosses the finish and he/she can be reasonably sure everything went well. A race director\'s worst nightmare is to get news mid-race that something terrible happened. Despite the best of preparation and instruction... sometimes, for some reason... the Universe, it seems, demands a blood sacrifice. That is exactly what happened at the 2017 Maine Coast Marathon.\r\nA half-mile on course, havoc at the finish.
\r\nIn short... it appears a paid course marshall / traffic control official went rogue, directed runners off-course down a side-street and back, and added about a half-mile to the race. In the end... this didn\'t really have a big impact on the majority of runners. Sure, some will complain they ran farther than they were supposed to. I\'m sure a good few were amused to find they accidentally became Ultramarathoners that day. A handful, though... were seriously impacted. That half-mile added a few minutes to their time... and that few minutes either certainly or probably cost them a Boston Qualifying finish time. To say these people were upset would be a massive understatement. How could something like this happen? Who should you be mad at? And WHAT can be done?\r\nFrankly, this should\'ve been impossible.
\r\nI worked this race as a timer, so I was behind the scenes. I was that guy at mile 8.8 in downtown Kennebunk - you probably didn\'t see me, I was hiding from the rain in my SUV with the timing laptop. On the street - my timing mats were placed just so across that crosswalk, and my GoPro was positioned and aimed just so on the white monument/street marker by the traffic cop.\r\nKnow why everything was just so?
\r\nBecause I had a very detailed, very exact GPS satellite-view map telling me exactly what to do. There were green arrows indicating runner direction and path. Red arrows told me where to point the point the GoPro. A little blue nearly-to-scale rectangle indicated exactly where to place my timing mats. There was even text detailing everything, just in case I got confused or was unclear. It would\'ve been shockingly difficult for me to screw it up. I basically would\'ve had to not read or completely ignore my instructions.\r\nCourse officials had the same kind of instructions.
\r\nMaine Coast Marathon had many volunteers, cops on detail, and they also hired a company to provide about 20 traffic control personnel / course marshalls. All of these people, if they were positioned on-course, were provided similar instructions to what I had (though I\'m sure theirs didn\'t include where to place timing mats or where to point a GoPro). In fact, that means their directions were even simpler than mine. A Maine Coast Marathon Facebook post this morning confirmed, they had a map/diagram with green arrows indicating the direction of runners for each intersection - very simple. Not only that, they had pre-race meetings and the Race Director even drove the course with these hired traffic control personnel.\r\nSo how did this happen?! And who\'s fault is it?
\r\nYes, I understand that if you were affected... you\'re angry. Your pitchfork is out and your torch is blazing. You want your pound of flesh... you want your BQ restored. You want your effort to not have been wasted! I get it. So who\'s to blame? Well, of course, the Race Director is accepting responsibility as any good Race Director would. Know what, though?\r\nI don\'t think the Race Director is to blame.
\r\nThe Maine Coast Marathon leadership - Charles and Erik, really care. Being an RD is an often-thankless job which receives mostly criticism and sparse praise. They are not making gobs of money doing this, either. They\'re in it for a \"love of the game\", so to speak. They want you to have a good experience...fun, even! To facilitate that, they did everything they possibly could to ensure they provided more-than-adequate very-clear instruction to their paid and volunteer crew in a number of different ways, with ample clarification. As someone who had a set of instructions from them... I honestly don\'t understand how that course marshall / traffic controller could\'ve possibly mis-interpreted his/her diagram/map. So am I blaming the rogue course marshall? Maybe, yeah. Why would he/she have directed people off-course like they did? We may never know.\r\nSo what can be done?
\r\nUnfortunately the short answer is: not a lot. Charles (of Maine Coast Marathon) indicated that it\'d be easy enough to measure and certify that extra distance... but many runners realized it was a mistake and didn\'t run the whole detour... meaning not everyone ran the same extra distance and rendering that \"fix\" not-doable. While they ARE talking to the B.A.A. it\'s unlikely they\'ll do anything to honor a just-missed BQ, as there are rules in place and it\'s simply too hard to certify what would\'ve happened if you hadn\'t run the extra distance (however long you, in particular, ran). Too many variables, too many what-ifs, and too big of a can of worms.\r\nRemember to keep things in perspective.
\r\nTrust me, I know very well what goes into training and preparing for a marathon. I know how much hard work, planning, and preparation goes into it. The time, money, blood, sweat and tears that goes into the months of marathon prep is considerable indeed. The sacrifices you make to get it done and the sacrifices your family makes to support you have an impact on daily life... even moreso when you\'re pushing for a BQ. Really, I get it. So I feel for those of you who feel your Boston Qualifying time.. or your new personal best (or both)... was just ripped out of your hands unfairly. But as crushed as you are... try to remember...\r\nThe Race Director is just as crushed.
\r\nRace Directors spend lots of time and effort planning, coordinating, and preparing for the event. They spend countless hours and many sleepless nights in order to ensure a solid event. They sacrifice, and so does their family (who often helps out for free), to help create the best event possible... even if at their own expense (financially and figuratively). Many Race Directors are runners themselves, who sacrifice their own training because they know what THEY would want in an event... and they want to provide it for YOU.\r\nAnd now they\'re trying to figure out what happened... and why.
\r\nCharles and Erik are sitting at home right now with overflowing inboxes and phones ringing off the hook. They are painfully aware you are angry... hurt... broken. They have the weight of all of your anger and sadness on their shoulders... and they\'re helpless to do much of anything for you. This kind of thing is a race director\'s worst nightmare... the only way it gets much worse is if someone actually dies during the event. They\'re doing their best to investigate and figure out what happened... but at the end of the day... all they can really do is express a heartfelt & honest apology. They personally apologized to runners as they crossed the finished, they apologized online many times, and I\'m sure they\'re apologizing individually and personally as you email/call them. Frankly... I\'m not sure there\'s much else they can do.\r\nIt\'s time to pick yourself up and keep running.
\r\nNot very satisfying, I know... but unfortunately it is what it is. The best thing a runner can do in this situation is... well... keep running. Sad truth of the universe is that bad things happen to good people for no reason. There will be more marathons and more opportunities for a BQ. If you\'re already in fighting shape now... pick an August marathon and keep moving! Focus on the sport you love, have mercy on the Race Director, and keep on running. If you\'re still looking for answers, you can email the Race Director at info@mainecoast262.com - just give them a bit of a buffer as they\'re working hard to answer everyone.','A Race Director\'s Almost-Worst Nightmare - Maine Coast Marathon 2017','','inherit','closed','closed','','1140-revision-v1','','','2017-05-15 11:41:35','2017-05-15 15:41:35','',1140,'http://sothisisfitness.com/2017/05/1140-revision-v1.html',0,'revision','',0),(1150,1,'2017-05-15 15:10:13','2017-05-15 19:10:13','Sometimes life throws us a curveball...
\nThis past weekend, it was in the form of an extra 1/2 mile on the Maine Coast Marathon course. That might not seem like a big deal to some - indeed, it\'s probably only an extra 3 - 8 minutes added to most peoples\' day. For the exceptionally fast, though... that extra few minutes could be the difference between earning a coveted, and often elusive, BQ... or walking away heartbroken after months of effort seemingy wasted.\nNeedless to say, the pitchforks and torches are out.
\nPeople are raging on social media, railing against the race, and demanding their pound of flesh. In this situation, as often happens, not everyone knows what, exactly, happened... but they know they\'re angry and upset. They know they want answers and a resolution. While nothing I can say today is going to award anyone a BQ... hopefully I can help give a little insight into things...\nAs runners, we can be a needy bunch.
\nI say it because I am one and I know it. I\'m also (often) a paid race timer and (sometimes) a volunteer. Seeing races from all sides of the event allows me to see runners (including myself) at our best and at our worst. I think we can all be honest and agree... many runners damned-near expect perfection when we roll up to a race. We expect fast, easy parking, and a lightning-fast bib-pickup. We want short bathroom lines and an ideal race-course experience. If we get bottlenecked at any point on-course we\'re complainey and if our photos aren\'t cover-worthy we whine. God forbid our official time doesn\'t match what our Garmin says... I mean, what the heck! We paid good money for this!\nRace Directors, it seems, have a much shorter list of race-day \"needs\".
\nAs a Race Director... you know there are SO many variables... and you just hope you can control as many as possible (and that those you CAN\'T control go your way). Things like... it would be GREAT if nobody got injured or, God forbid, carted off to the nearest hospital. Hopefully vendors show up on-time with enough stuff. Having good weather is always a bonus. Of course, you want your volunteers and paid support staff to do their jobs correctly. Ultimately though, the most important thing is that your runners have fun and enjoy themselves.\nBoth groups have their moments.
\nIn the end, though, everything usually tends to work out and go just fine. For all the complaining and whining we as runners might do... it was a pretty good race! And for all the worrying the Race Directors tend to do... It usually goes off pretty smoothly!\nSometimes, though, the Universe demands blood.
\nA Race Director never really gets to breathe easy until the last runner crosses the finish and he/she can be reasonably sure everything went well. A race director\'s worst nightmare is to get news mid-race that something terrible happened. Despite the best of preparation and instruction... sometimes, for some reason... the Universe, it seems, demands a blood sacrifice. That is exactly what happened at the 2017 Maine Coast Marathon.\nA half-mile on course, havoc at the finish.
\nIn short... it appears a paid course marshall / traffic control official went rogue, directed runners off-course down a side-street and back, and added about a half-mile to the race. In the end... this didn\'t really have a big impact on the majority of runners. Sure, some will complain they ran farther than they were supposed to. I\'m sure a good few were amused to find they accidentally became Ultramarathoners that day. A handful, though... were seriously impacted. That half-mile added a few minutes to their time... and that few minutes either certainly or probably cost them a Boston Qualifying finish time. To say these people were upset would be a massive understatement. How could something like this happen? Who should you be mad at? And WHAT can be done?\nFrankly, this should\'ve been impossible.
\nI worked this race as a timer, so I was behind the scenes. I was that guy at mile 8.8 in downtown Kennebunk - you probably didn\'t see me, I was hiding from the rain in my SUV with the timing laptop. On the street - my timing mats were placed just so across that crosswalk, and my GoPro was positioned and aimed just so on the white monument/street marker by the traffic cop.\nKnow why everything was just so?
\nBecause I had a very detailed, very exact GPS satellite-view map telling me exactly what to do. There were green arrows indicating runner direction and path. Red arrows told me where to point the GoPro. A little blue nearly-to-scale rectangle indicated exactly where to place my timing mats. There was even text detailing everything, just in case I got confused or was unclear. It would\'ve been shockingly difficult for me to screw it up. I basically would\'ve had to not read or completely ignore my instructions.\nCourse officials had the same kind of instructions.
\nMaine Coast Marathon had many volunteers, cops on detail, and they also hired a company to provide about 20 traffic control personnel / course marshalls. All of these people, if they were positioned on-course, were provided similar instructions to what I had (though I\'m sure theirs didn\'t include where to place timing mats or where to point a GoPro). In fact, that means their directions were even simpler than mine. A Maine Coast Marathon Facebook post this morning confirmed: they had a map/diagram with green arrows indicating the direction of runners for each intersection - very simple. Not only that, they had pre-race meetings and the Race Director even drove the course with these hired traffic control personnel to go over things and point out everything.\nSo how did this happen?! And who\'s fault is it?
\n[caption id=\"attachment_1146\" align=\"alignright\" width=\"300\"] What SHOULD\'VE happened.[/caption]\n\nYes, I understand that if you were affected... you\'re angry. Your pitchfork is out and your torch is blazing. You want your pound of flesh... you want your BQ restored. You want your effort to not have been wasted! I get it. So who\'s to blame? Well, of course, the Race Director is accepting responsibility as any good Race Director would. Know what, though?\nI don\'t think the Race Director is to blame.
\nThe Maine Coast Marathon leadership - Charles and Erik, did everything they possibly could to ensure they provided more-than-adequate very-clear instruction to their paid and volunteer crew in a number of different ways, with ample clarification. As someone who had a set of instructions from them... I honestly don\'t understand how that course marshall / traffic controller could\'ve possibly mis-interpreted his/her diagram/map. So am I blaming the rogue course marshall? Maybe, yeah.\n\n[caption id=\"attachment_1143\" align=\"alignright\" width=\"300\"] What ACTUALLY happened.[/caption]\n\nWhy would he/she have directed people off-course like they did? We may never know. Do I understand that, ultimately, anything that goes wrong lands at the Race Director\'s feet? Of course. Doesn\'t mean I have to agree with it. At the end of the day, I think Charles and Erik did everything they reasonably could have, and more, to ensure the course was accurate. I don\'t blame them for this... but then again, I didn\'t run it.\nSo what can be done?
\nUnfortunately the short answer is: not a lot. Charles indicated that it\'d be easy enough to measure and certify that extra distance... but many runners realized it was a mistake and didn\'t run the whole detour... meaning not everyone ran the same extra distance and rendering that \"fix\" not-doable. While they ARE talking to the B.A.A. it\'s unlikely the B.A.A. will do anything to honor a just-missed BQ, as there are rules in place and it\'s simply too hard to certify what would\'ve happened if you hadn\'t run the extra distance (however long you, in particular, ran). Too many variables, too many what-ifs, and too big of a can of worms.\nRemember to keep things in perspective.
\nTrust me, I know very well what goes into training and preparing for a marathon. The time, money, blood, sweat and tears that goes into the months of marathon prep is considerable indeed. The sacrifices you make to get it done and the sacrifices your family makes to support you have an impact on daily life... even moreso when you\'re pushing for a BQ. Really, I get it. So I feel for those of you who feel your Boston Qualifying time.. or your new personal best (or both)... was just ripped out of your hands unfairly. But as crushed as you are... try to remember...\nThe Race Director is just as crushed.
\nRace Directors spend lots of time and effort planning, coordinating, and preparing for the event. They spend countless hours and many sleepless nights in order to ensure a solid event. They sacrifice just like you, and so does their family (who often helps out for free), to help create the best event possible... even if at their own expense (financially and figuratively). When YOU get a BQ or a new personal best, they share your joy and accomplishment. The fact that this happened, and so many people are upset, angry, sad, and broken... cuts them to the core.\nAnd now they\'re trying to figure out what happened... and why.
\nCharles and Erik are sitting at home right now with overflowing inboxes and phones ringing off the hook. They have the weight of all of your anger and sadness on their shoulders... and they\'re helpless to do much of anything for you. This kind of thing is a race director\'s worst nightmare... the only way it gets much worse is if someone actually dies during the event. They\'re doing their best to investigate and figure out what happened... but at the end of the day... all they can really do is express a heartfelt & honest apology. They personally apologized to runners as they crossed the finished, they apologized online many times, and I\'m sure they\'re apologizing individually and personally as you email/call them. Frankly... I\'m not sure there\'s much else they can do.\nIt\'s time to pick yourself up and keep running.
\nNot very satisfying, I know... but unfortunately it is what it is. Sometimes things go wrong and there\'s nothing that can be done for it... no further care or caution that could\'ve prevented it. The best thing a runner can do in this situation is... well... keep running. Sad truth of the universe is that bad things happen to good people for no reason. There will be more marathons and more opportunities for a BQ. If you\'re already in fighting shape now... pick an August marathon and keep moving! Focus on the sport you love, have mercy on the Race Director, and keep on running. If you\'re still looking for answers, you can email the Race Director at info@mainecoast262.com - just give them a bit of a buffer as they\'re working hard to answer everyone','A Race Director\'s Almost-Worst Nightmare - Maine Coast Marathon 2017','','inherit','closed','closed','','1140-autosave-v1','','','2017-05-15 15:10:13','2017-05-15 19:10:13','',1140,'http://sothisisfitness.com/2017/05/1140-autosave-v1.html',0,'revision','',0),(1152,1,'2017-05-15 14:06:59','2017-05-15 18:06:59','Sometimes life throws us a curveball...
\r\nThis past weekend, it was in the form of an extra 1/2 mile on the Maine Coast Marathon course. That might not seem like a big deal to some - indeed, it\'s probably only an extra 3 - 8 minutes added to most peoples\' day. For the exceptionally fast, though... that extra few minutes could be the difference between earning a coveted, and often elusive, BQ... or walking away heartbroken after months of effort seemingy wasted.\r\nNeedless to say, the pitchforks and torches are out.
\r\nPeople are raging on social media, railing against the race, and demanding their pound of flesh. In this situation, as often happens, not everyone knows what, exactly, happened... but they know they\'re angry and upset. They know they want answers and a resolution. While nothing I can say today is going to award anyone a BQ... hopefully I can help give a little insight into things...\r\nAs runners, we can be a needy bunch.
\r\nI say it because I am one and I know it. I\'m also (often) a paid race timer and (sometimes) a volunteer. Seeing races from all sides of the event allows me to see runners (including myself) at our best and at our worst. I think we can all be honest and agree... many runners damned-near expect perfection when we roll up to a race. We expect fast, easy parking, and a lightning-fast bib-pickup. We want short bathroom lines and an ideal race-course experience. If we get bottlenecked at any point on-course we\'re complainey and if our photos aren\'t cover-worthy we whine. God forbid our official time doesn\'t match what our Garmin says... I mean, what the heck! We paid good money for this!\r\nRace Directors, it seems, have a much shorter list of race-day \"needs\".
\r\nAs a Race Director... you know there are SO many variables... and you just hope you can control as many as possible (and that those you CAN\'T control go your way). Things like... it would be GREAT if nobody got injured or, God forbid, carted off to the nearest hospital. Hopefully vendors show up on-time with enough stuff. Having good weather is always a bonus. Of course, you want your volunteers and paid support staff to do their jobs correctly. Ultimately though, the most important thing is that your runners have fun and enjoy themselves.\r\nBoth groups have their moments.
\r\nIn the end, though, everything usually tends to work out and go just fine. For all the complaining and whining we as runners might do... it was a pretty good race! And for all the worrying the Race Directors tend to do... It usually goes off pretty smoothly!\r\nSometimes, though, the Universe demands blood.
\r\nA Race Director never really gets to breathe easy until the last runner crosses the finish and he/she can be reasonably sure everything went well. A race director\'s worst nightmare is to get news mid-race that something terrible happened. Despite the best of preparation and instruction... sometimes, for some reason... the Universe, it seems, demands a blood sacrifice. That is exactly what happened at the 2017 Maine Coast Marathon.\r\nA half-mile on course, havoc at the finish.
\r\nIn short... it appears a paid course marshall / traffic control official went rogue, directed runners off-course down a side-street and back, and added about a half-mile to the race. In the end... this didn\'t really have a big impact on the majority of runners. Sure, some will complain they ran farther than they were supposed to. I\'m sure a good few were amused to find they accidentally became Ultramarathoners that day. A handful, though... were seriously impacted. That half-mile added a few minutes to their time... and that few minutes either certainly or probably cost them a Boston Qualifying finish time. To say these people were upset would be a massive understatement. How could something like this happen? Who should you be mad at? And WHAT can be done?\r\nFrankly, this should\'ve been impossible.
\r\nI worked this race as a timer, so I was behind the scenes. I was that guy at mile 8.8 in downtown Kennebunk - you probably didn\'t see me, I was hiding from the rain in my SUV with the timing laptop. On the street - my timing mats were placed just so across that crosswalk, and my GoPro was positioned and aimed just so on the white monument/street marker by the traffic cop.\r\nKnow why everything was just so?
\r\nBecause I had a very detailed, very exact GPS satellite-view map telling me exactly what to do. There were green arrows indicating runner direction and path. Red arrows told me where to point the point the GoPro. A little blue nearly-to-scale rectangle indicated exactly where to place my timing mats. There was even text detailing everything, just in case I got confused or was unclear. It would\'ve been shockingly difficult for me to screw it up. I basically would\'ve had to not read or completely ignore my instructions.\r\nCourse officials had the same kind of instructions.
\r\nMaine Coast Marathon had many volunteers, cops on detail, and they also hired a company to provide about 20 traffic control personnel / course marshalls. All of these people, if they were positioned on-course, were provided similar instructions to what I had (though I\'m sure theirs didn\'t include where to place timing mats or where to point a GoPro). In fact, that means their directions were even simpler than mine. A Maine Coast Marathon Facebook post this morning confirmed, they had a map/diagram with green arrows indicating the direction of runners for each intersection - very simple. Not only that, they had pre-race meetings and the Race Director even drove the course with these hired traffic control personnel.\r\nSo how did this happen?! And who\'s fault is it?
\r\nYes, I understand that if you were affected... you\'re angry. Your pitchfork is out and your torch is blazing. You want your pound of flesh... you want your BQ restored. You want your effort to not have been wasted! I get it. So who\'s to blame? Well, of course, the Race Director is accepting responsibility as any good Race Director would. Know what, though?\r\nI don\'t think the Race Director is to blame.
\r\nThe Maine Coast Marathon leadership - Charles and Erik, did everything they possibly could to ensure they provided more-than-adequate very-clear instruction to their paid and volunteer crew in a number of different ways, with ample clarification. As someone who had a set of instructions from them... I honestly don\'t understand how that course marshall / traffic controller could\'ve possibly mis-interpreted his/her diagram/map. So am I blaming the rogue course marshall? Maybe, yeah. Why would he/she have directed people off-course like they did? We may never know.\r\nSo what can be done?
\r\nUnfortunately the short answer is: not a lot. Charles (of Maine Coast Marathon) indicated that it\'d be easy enough to measure and certify that extra distance... but many runners realized it was a mistake and didn\'t run the whole detour... meaning not everyone ran the same extra distance and rendering that \"fix\" not-doable. While they ARE talking to the B.A.A. it\'s unlikely they\'ll do anything to honor a just-missed BQ, as there are rules in place and it\'s simply too hard to certify what would\'ve happened if you hadn\'t run the extra distance (however long you, in particular, ran). Too many variables, too many what-ifs, and too big of a can of worms.\r\nRemember to keep things in perspective.
\r\nTrust me, I know very well what goes into training and preparing for a marathon. The time, money, blood, sweat and tears that goes into the months of marathon prep is considerable indeed. The sacrifices you make to get it done and the sacrifices your family makes to support you have an impact on daily life... even moreso when you\'re pushing for a BQ. Really, I get it. So I feel for those of you who feel your Boston Qualifying time.. or your new personal best (or both)... was just ripped out of your hands unfairly. But as crushed as you are... try to remember...\r\nThe Race Director is just as crushed.
\r\nRace Directors spend lots of time and effort planning, coordinating, and preparing for the event. They spend countless hours and many sleepless nights in order to ensure a solid event. They sacrifice just like you, and so does their family (who often helps out for free), to help create the best event possible... even if at their own expense (financially and figuratively). Many Race Directors are runners themselves, who sacrifice their own training because they know what THEY would want in an event... and they want to provide it for YOU.\r\nAnd now they\'re trying to figure out what happened... and why.
\r\nCharles and Erik are sitting at home right now with overflowing inboxes and phones ringing off the hook. They are painfully aware you are angry... hurt... broken. They have the weight of all of your anger and sadness on their shoulders... and they\'re helpless to do much of anything for you. This kind of thing is a race director\'s worst nightmare... the only way it gets much worse is if someone actually dies during the event. They\'re doing their best to investigate and figure out what happened... but at the end of the day... all they can really do is express a heartfelt & honest apology. They personally apologized to runners as they crossed the finished, they apologized online many times, and I\'m sure they\'re apologizing individually and personally as you email/call them. Frankly... I\'m not sure there\'s much else they can do.\r\nIt\'s time to pick yourself up and keep running.
\r\nNot very satisfying, I know... but unfortunately it is what it is. The best thing a runner can do in this situation is... well... keep running. Sad truth of the universe is that bad things happen to good people for no reason. There will be more marathons and more opportunities for a BQ. If you\'re already in fighting shape now... pick an August marathon and keep moving! Focus on the sport you love, have mercy on the Race Director, and keep on running. If you\'re still looking for answers, you can email the Race Director at info@mainecoast262.com - just give them a bit of a buffer as they\'re working hard to answer everyone.','A Race Director\'s Almost-Worst Nightmare - Maine Coast Marathon 2017','','inherit','closed','closed','','1140-revision-v1','','','2017-05-15 14:06:59','2017-05-15 18:06:59','',1140,'http://sothisisfitness.com/2017/05/1140-revision-v1.html',0,'revision','',0),(1151,1,'2017-05-15 14:06:19','2017-05-15 18:06:19','Sometimes life throws us a curveball...
\r\nThis past weekend, it was in the form of an extra 1/2 mile on the Maine Coast Marathon course. That might not seem like a big deal to some - indeed, it\'s probably only an extra 3 - 8 minutes added to most peoples\' day. For the exceptionally fast, though... that extra few minutes could be the difference between earning a coveted, and often elusive, BQ... or walking away heartbroken after months of effort seemingy wasted.\r\nNeedless to say, the pitchforks and torches are out.
\r\nPeople are raging on social media, railing against the race, and demanding their pound of flesh. In this situation, as often happens, not everyone knows what, exactly, happened... but they know they\'re angry and upset. They know they want answers and a resolution. While nothing I can say today is going to award anyone a BQ... hopefully I can help give a little insight into things...\r\nAs runners, we can be a needy bunch.
\r\nI say it because I am one and I know it. I\'m also (often) a paid race timer and (sometimes) a volunteer. Seeing races from all sides of the event allows me to see runners (including myself) at our best and at our worst. I think we can all be honest and agree... many runners damned-near expect perfection when we roll up to a race. We expect fast, easy parking, and a lightning-fast bib-pickup. We want short bathroom lines and an ideal race-course experience. If we get bottlenecked at any point on-course we\'re complainey and if our photos aren\'t cover-worthy we whine. God forbid our official time doesn\'t match what our Garmin says... I mean, what the heck! We paid good money for this!\r\nRace Directors, it seems, have a much shorter list of race-day \"needs\".
\r\nAs a Race Director... you know there are SO many variables... and you just hope you can control as many as possible (and that those you CAN\'T control go your way). Things like... it would be GREAT if nobody got injured or, God forbid, carted off to the nearest hospital. Hopefully vendors show up on-time with enough stuff. Having good weather is always a bonus. Of course, you want your volunteers and paid support staff to do their jobs correctly. Ultimately though, the most important thing is that your runners have fun and enjoy themselves.\r\nBoth groups have their moments.
\r\nIn the end, though, everything usually tends to work out and go just fine. For all the complaining and whining we as runners might do... it was a pretty good race! And for all the worrying the Race Directors tend to do... It usually goes off pretty smoothly!\r\nSometimes, though, the Universe demands blood.
\r\nUsually things are gonna go pretty smoothly, and even on a good day there\'s going to be someone that complains about something. A Race Director never really gets to breathe easy until the last runner crosses the finish and he/she can be reasonably sure everything went well. A race director\'s worst nightmare is to get news mid-race that something terrible happened. Despite the best of preparation and instruction... sometimes, for some reason... the Universe, it seems, demands a blood sacrifice. That is exactly what happened at the 2017 Maine Coast Marathon.\r\nA half-mile on course, havoc at the finish.
\r\nIn short... it appears a paid course marshall / traffic control official went rogue, directed runners off-course down a side-street and back, and added about a half-mile to the race. In the end... this didn\'t really have a big impact on the majority of runners. Sure, some will complain they ran farther than they were supposed to. I\'m sure a good few were amused to find they accidentally became Ultramarathoners that day. A handful, though... were seriously impacted. That half-mile added a few minutes to their time... and that few minutes either certainly or probably cost them a Boston Qualifying finish time. To say these people were upset would be a massive understatement. How could something like this happen? Who should you be mad at? And WHAT can be done?\r\nFrankly, this should\'ve been impossible.
\r\nI worked this race as a timer, so I was behind the scenes. I was that guy at mile 8.8 in downtown Kennebunk - you probably didn\'t see me, I was hiding from the rain in my SUV with the timing laptop. On the street - my timing mats were placed just so across that crosswalk, and my GoPro was positioned and aimed just so on the white monument/street marker by the traffic cop.\r\nKnow why everything was just so?
\r\nBecause I had a very detailed, very exact GPS satellite-view map telling me exactly what to do. There were green arrows indicating runner direction and path. Red arrows told me where to point the point the GoPro. A little blue nearly-to-scale rectangle indicated exactly where to place my timing mats. There was even text detailing everything, just in case I got confused or was unclear. It would\'ve been shockingly difficult for me to screw it up. I basically would\'ve had to not read or completely ignore my instructions.\r\nCourse officials had the same kind of instructions.
\r\nMaine Coast Marathon had many volunteers, cops on detail, and they also hired a company to provide about 20 traffic control personnel / course marshalls. All of these people, if they were positioned on-course, were provided similar instructions to what I had (though I\'m sure theirs didn\'t include where to place timing mats or where to point a GoPro). In fact, that means their directions were even simpler than mine. A Maine Coast Marathon Facebook post this morning confirmed, they had a map/diagram with green arrows indicating the direction of runners for each intersection - very simple. Not only that, they had pre-race meetings and the Race Director even drove the course with these hired traffic control personnel.\r\nSo how did this happen?! And who\'s fault is it?
\r\nYes, I understand that if you were affected... you\'re angry. Your pitchfork is out and your torch is blazing. You want your pound of flesh... you want your BQ restored. You want your effort to not have been wasted! I get it. So who\'s to blame? Well, of course, the Race Director is accepting responsibility as any good Race Director would. Know what, though?\r\nI don\'t think the Race Director is to blame.
\r\nThe Maine Coast Marathon leadership - Charles and Erik, did everything they possibly could to ensure they provided more-than-adequate very-clear instruction to their paid and volunteer crew in a number of different ways, with ample clarification. As someone who had a set of instructions from them... I honestly don\'t understand how that course marshall / traffic controller could\'ve possibly mis-interpreted his/her diagram/map. So am I blaming the rogue course marshall? Maybe, yeah. Why would he/she have directed people off-course like they did? We may never know.\r\nSo what can be done?
\r\nUnfortunately the short answer is: not a lot. Charles (of Maine Coast Marathon) indicated that it\'d be easy enough to measure and certify that extra distance... but many runners realized it was a mistake and didn\'t run the whole detour... meaning not everyone ran the same extra distance and rendering that \"fix\" not-doable. While they ARE talking to the B.A.A. it\'s unlikely they\'ll do anything to honor a just-missed BQ, as there are rules in place and it\'s simply too hard to certify what would\'ve happened if you hadn\'t run the extra distance (however long you, in particular, ran). Too many variables, too many what-ifs, and too big of a can of worms.\r\nRemember to keep things in perspective.
\r\nTrust me, I know very well what goes into training and preparing for a marathon. The time, money, blood, sweat and tears that goes into the months of marathon prep is considerable indeed. The sacrifices you make to get it done and the sacrifices your family makes to support you have an impact on daily life... even moreso when you\'re pushing for a BQ. Really, I get it. So I feel for those of you who feel your Boston Qualifying time.. or your new personal best (or both)... was just ripped out of your hands unfairly. But as crushed as you are... try to remember...\r\nThe Race Director is just as crushed.
\r\nRace Directors spend lots of time and effort planning, coordinating, and preparing for the event. They spend countless hours and many sleepless nights in order to ensure a solid event. They sacrifice just like you, and so does their family (who often helps out for free), to help create the best event possible... even if at their own expense (financially and figuratively). Many Race Directors are runners themselves, who sacrifice their own training because they know what THEY would want in an event... and they want to provide it for YOU.\r\nAnd now they\'re trying to figure out what happened... and why.
\r\nCharles and Erik are sitting at home right now with overflowing inboxes and phones ringing off the hook. They are painfully aware you are angry... hurt... broken. They have the weight of all of your anger and sadness on their shoulders... and they\'re helpless to do much of anything for you. This kind of thing is a race director\'s worst nightmare... the only way it gets much worse is if someone actually dies during the event. They\'re doing their best to investigate and figure out what happened... but at the end of the day... all they can really do is express a heartfelt & honest apology. They personally apologized to runners as they crossed the finished, they apologized online many times, and I\'m sure they\'re apologizing individually and personally as you email/call them. Frankly... I\'m not sure there\'s much else they can do.\r\nIt\'s time to pick yourself up and keep running.
\r\nNot very satisfying, I know... but unfortunately it is what it is. The best thing a runner can do in this situation is... well... keep running. Sad truth of the universe is that bad things happen to good people for no reason. There will be more marathons and more opportunities for a BQ. If you\'re already in fighting shape now... pick an August marathon and keep moving! Focus on the sport you love, have mercy on the Race Director, and keep on running. If you\'re still looking for answers, you can email the Race Director at info@mainecoast262.com - just give them a bit of a buffer as they\'re working hard to answer everyone.','A Race Director\'s Almost-Worst Nightmare - Maine Coast Marathon 2017','','inherit','closed','closed','','1140-revision-v1','','','2017-05-15 14:06:19','2017-05-15 18:06:19','',1140,'http://sothisisfitness.com/2017/05/1140-revision-v1.html',0,'revision','',0),(1153,1,'2017-05-15 14:07:55','2017-05-15 18:07:55','Sometimes life throws us a curveball...
\r\nThis past weekend, it was in the form of an extra 1/2 mile on the Maine Coast Marathon course. That might not seem like a big deal to some - indeed, it\'s probably only an extra 3 - 8 minutes added to most peoples\' day. For the exceptionally fast, though... that extra few minutes could be the difference between earning a coveted, and often elusive, BQ... or walking away heartbroken after months of effort seemingy wasted.\r\nNeedless to say, the pitchforks and torches are out.
\r\nPeople are raging on social media, railing against the race, and demanding their pound of flesh. In this situation, as often happens, not everyone knows what, exactly, happened... but they know they\'re angry and upset. They know they want answers and a resolution. While nothing I can say today is going to award anyone a BQ... hopefully I can help give a little insight into things...\r\nAs runners, we can be a needy bunch.
\r\nI say it because I am one and I know it. I\'m also (often) a paid race timer and (sometimes) a volunteer. Seeing races from all sides of the event allows me to see runners (including myself) at our best and at our worst. I think we can all be honest and agree... many runners damned-near expect perfection when we roll up to a race. We expect fast, easy parking, and a lightning-fast bib-pickup. We want short bathroom lines and an ideal race-course experience. If we get bottlenecked at any point on-course we\'re complainey and if our photos aren\'t cover-worthy we whine. God forbid our official time doesn\'t match what our Garmin says... I mean, what the heck! We paid good money for this!\r\nRace Directors, it seems, have a much shorter list of race-day \"needs\".
\r\nAs a Race Director... you know there are SO many variables... and you just hope you can control as many as possible (and that those you CAN\'T control go your way). Things like... it would be GREAT if nobody got injured or, God forbid, carted off to the nearest hospital. Hopefully vendors show up on-time with enough stuff. Having good weather is always a bonus. Of course, you want your volunteers and paid support staff to do their jobs correctly. Ultimately though, the most important thing is that your runners have fun and enjoy themselves.\r\nBoth groups have their moments.
\r\nIn the end, though, everything usually tends to work out and go just fine. For all the complaining and whining we as runners might do... it was a pretty good race! And for all the worrying the Race Directors tend to do... It usually goes off pretty smoothly!\r\nSometimes, though, the Universe demands blood.
\r\nA Race Director never really gets to breathe easy until the last runner crosses the finish and he/she can be reasonably sure everything went well. A race director\'s worst nightmare is to get news mid-race that something terrible happened. Despite the best of preparation and instruction... sometimes, for some reason... the Universe, it seems, demands a blood sacrifice. That is exactly what happened at the 2017 Maine Coast Marathon.\r\nA half-mile on course, havoc at the finish.
\r\nIn short... it appears a paid course marshall / traffic control official went rogue, directed runners off-course down a side-street and back, and added about a half-mile to the race. In the end... this didn\'t really have a big impact on the majority of runners. Sure, some will complain they ran farther than they were supposed to. I\'m sure a good few were amused to find they accidentally became Ultramarathoners that day. A handful, though... were seriously impacted. That half-mile added a few minutes to their time... and that few minutes either certainly or probably cost them a Boston Qualifying finish time. To say these people were upset would be a massive understatement. How could something like this happen? Who should you be mad at? And WHAT can be done?\r\nFrankly, this should\'ve been impossible.
\r\nI worked this race as a timer, so I was behind the scenes. I was that guy at mile 8.8 in downtown Kennebunk - you probably didn\'t see me, I was hiding from the rain in my SUV with the timing laptop. On the street - my timing mats were placed just so across that crosswalk, and my GoPro was positioned and aimed just so on the white monument/street marker by the traffic cop.\r\nKnow why everything was just so?
\r\nBecause I had a very detailed, very exact GPS satellite-view map telling me exactly what to do. There were green arrows indicating runner direction and path. Red arrows told me where to point the point the GoPro. A little blue nearly-to-scale rectangle indicated exactly where to place my timing mats. There was even text detailing everything, just in case I got confused or was unclear. It would\'ve been shockingly difficult for me to screw it up. I basically would\'ve had to not read or completely ignore my instructions.\r\nCourse officials had the same kind of instructions.
\r\nMaine Coast Marathon had many volunteers, cops on detail, and they also hired a company to provide about 20 traffic control personnel / course marshalls. All of these people, if they were positioned on-course, were provided similar instructions to what I had (though I\'m sure theirs didn\'t include where to place timing mats or where to point a GoPro). In fact, that means their directions were even simpler than mine. A Maine Coast Marathon Facebook post this morning confirmed, they had a map/diagram with green arrows indicating the direction of runners for each intersection - very simple. Not only that, they had pre-race meetings and the Race Director even drove the course with these hired traffic control personnel.\r\nSo how did this happen?! And who\'s fault is it?
\r\nYes, I understand that if you were affected... you\'re angry. Your pitchfork is out and your torch is blazing. You want your pound of flesh... you want your BQ restored. You want your effort to not have been wasted! I get it. So who\'s to blame? Well, of course, the Race Director is accepting responsibility as any good Race Director would. Know what, though?\r\nI don\'t think the Race Director is to blame.
\r\nThe Maine Coast Marathon leadership - Charles and Erik, did everything they possibly could to ensure they provided more-than-adequate very-clear instruction to their paid and volunteer crew in a number of different ways, with ample clarification. As someone who had a set of instructions from them... I honestly don\'t understand how that course marshall / traffic controller could\'ve possibly mis-interpreted his/her diagram/map. So am I blaming the rogue course marshall? Maybe, yeah. Why would he/she have directed people off-course like they did? We may never know.\r\nSo what can be done?
\r\nUnfortunately the short answer is: not a lot. Charles (of Maine Coast Marathon) indicated that it\'d be easy enough to measure and certify that extra distance... but many runners realized it was a mistake and didn\'t run the whole detour... meaning not everyone ran the same extra distance and rendering that \"fix\" not-doable. While they ARE talking to the B.A.A. it\'s unlikely they\'ll do anything to honor a just-missed BQ, as there are rules in place and it\'s simply too hard to certify what would\'ve happened if you hadn\'t run the extra distance (however long you, in particular, ran). Too many variables, too many what-ifs, and too big of a can of worms.\r\nRemember to keep things in perspective.
\r\nTrust me, I know very well what goes into training and preparing for a marathon. The time, money, blood, sweat and tears that goes into the months of marathon prep is considerable indeed. The sacrifices you make to get it done and the sacrifices your family makes to support you have an impact on daily life... even moreso when you\'re pushing for a BQ. Really, I get it. So I feel for those of you who feel your Boston Qualifying time.. or your new personal best (or both)... was just ripped out of your hands unfairly. But as crushed as you are... try to remember...\r\nThe Race Director is just as crushed.
\r\nRace Directors spend lots of time and effort planning, coordinating, and preparing for the event. They spend countless hours and many sleepless nights in order to ensure a solid event. They sacrifice just like you, and so does their family (who often helps out for free), to help create the best event possible... even if at their own expense (financially and figuratively). Many Race Directors are runners themselves, who sacrifice their own training because they know what THEY would want in an event... and they want to provide it for YOU.\r\nAnd now they\'re trying to figure out what happened... and why.
\r\nCharles and Erik are sitting at home right now with overflowing inboxes and phones ringing off the hook. They are painfully aware you are angry... hurt... broken. They have the weight of all of your anger and sadness on their shoulders... and they\'re helpless to do much of anything for you. This kind of thing is a race director\'s worst nightmare... the only way it gets much worse is if someone actually dies during the event. They\'re doing their best to investigate and figure out what happened... but at the end of the day... all they can really do is express a heartfelt & honest apology. They personally apologized to runners as they crossed the finished, they apologized online many times, and I\'m sure they\'re apologizing individually and personally as you email/call them. Frankly... I\'m not sure there\'s much else they can do.\r\nIt\'s time to pick yourself up and keep running.
\r\nNot very satisfying, I know... but unfortunately it is what it is. The best thing a runner can do in this situation is... well... keep running. Sad truth of the universe is that bad things happen to good people for no reason. There will be more marathons and more opportunities for a BQ. If you\'re already in fighting shape now... pick an August marathon and keep moving! Focus on the sport you love, have mercy on the Race Director, and keep on running. If you\'re still looking for answers, you can email the Race Director at info@mainecoast262.com - just give them a bit of a buffer as they\'re working hard to answer everyone.','A Race Director\'s Almost-Worst Nightmare - Maine Coast Marathon 2017','','inherit','closed','closed','','1140-revision-v1','','','2017-05-15 14:07:55','2017-05-15 18:07:55','',1140,'http://sothisisfitness.com/2017/05/1140-revision-v1.html',0,'revision','',0),(1154,1,'2017-05-15 14:08:56','2017-05-15 18:08:56','Sometimes life throws us a curveball...
\r\nThis past weekend, it was in the form of an extra 1/2 mile on the Maine Coast Marathon course. That might not seem like a big deal to some - indeed, it\'s probably only an extra 3 - 8 minutes added to most peoples\' day. For the exceptionally fast, though... that extra few minutes could be the difference between earning a coveted, and often elusive, BQ... or walking away heartbroken after months of effort seemingy wasted.\r\nNeedless to say, the pitchforks and torches are out.
\r\nPeople are raging on social media, railing against the race, and demanding their pound of flesh. In this situation, as often happens, not everyone knows what, exactly, happened... but they know they\'re angry and upset. They know they want answers and a resolution. While nothing I can say today is going to award anyone a BQ... hopefully I can help give a little insight into things...\r\nAs runners, we can be a needy bunch.
\r\nI say it because I am one and I know it. I\'m also (often) a paid race timer and (sometimes) a volunteer. Seeing races from all sides of the event allows me to see runners (including myself) at our best and at our worst. I think we can all be honest and agree... many runners damned-near expect perfection when we roll up to a race. We expect fast, easy parking, and a lightning-fast bib-pickup. We want short bathroom lines and an ideal race-course experience. If we get bottlenecked at any point on-course we\'re complainey and if our photos aren\'t cover-worthy we whine. God forbid our official time doesn\'t match what our Garmin says... I mean, what the heck! We paid good money for this!\r\nRace Directors, it seems, have a much shorter list of race-day \"needs\".
\r\nAs a Race Director... you know there are SO many variables... and you just hope you can control as many as possible (and that those you CAN\'T control go your way). Things like... it would be GREAT if nobody got injured or, God forbid, carted off to the nearest hospital. Hopefully vendors show up on-time with enough stuff. Having good weather is always a bonus. Of course, you want your volunteers and paid support staff to do their jobs correctly. Ultimately though, the most important thing is that your runners have fun and enjoy themselves.\r\nBoth groups have their moments.
\r\nIn the end, though, everything usually tends to work out and go just fine. For all the complaining and whining we as runners might do... it was a pretty good race! And for all the worrying the Race Directors tend to do... It usually goes off pretty smoothly!\r\nSometimes, though, the Universe demands blood.
\r\nA Race Director never really gets to breathe easy until the last runner crosses the finish and he/she can be reasonably sure everything went well. A race director\'s worst nightmare is to get news mid-race that something terrible happened. Despite the best of preparation and instruction... sometimes, for some reason... the Universe, it seems, demands a blood sacrifice. That is exactly what happened at the 2017 Maine Coast Marathon.\r\nA half-mile on course, havoc at the finish.
\r\nIn short... it appears a paid course marshall / traffic control official went rogue, directed runners off-course down a side-street and back, and added about a half-mile to the race. In the end... this didn\'t really have a big impact on the majority of runners. Sure, some will complain they ran farther than they were supposed to. I\'m sure a good few were amused to find they accidentally became Ultramarathoners that day. A handful, though... were seriously impacted. That half-mile added a few minutes to their time... and that few minutes either certainly or probably cost them a Boston Qualifying finish time. To say these people were upset would be a massive understatement. How could something like this happen? Who should you be mad at? And WHAT can be done?\r\nFrankly, this should\'ve been impossible.
\r\nI worked this race as a timer, so I was behind the scenes. I was that guy at mile 8.8 in downtown Kennebunk - you probably didn\'t see me, I was hiding from the rain in my SUV with the timing laptop. On the street - my timing mats were placed just so across that crosswalk, and my GoPro was positioned and aimed just so on the white monument/street marker by the traffic cop.\r\nKnow why everything was just so?
\r\nBecause I had a very detailed, very exact GPS satellite-view map telling me exactly what to do. There were green arrows indicating runner direction and path. Red arrows told me where to point the point the GoPro. A little blue nearly-to-scale rectangle indicated exactly where to place my timing mats. There was even text detailing everything, just in case I got confused or was unclear. It would\'ve been shockingly difficult for me to screw it up. I basically would\'ve had to not read or completely ignore my instructions.\r\nCourse officials had the same kind of instructions.
\r\nMaine Coast Marathon had many volunteers, cops on detail, and they also hired a company to provide about 20 traffic control personnel / course marshalls. All of these people, if they were positioned on-course, were provided similar instructions to what I had (though I\'m sure theirs didn\'t include where to place timing mats or where to point a GoPro). In fact, that means their directions were even simpler than mine. A Maine Coast Marathon Facebook post this morning confirmed, they had a map/diagram with green arrows indicating the direction of runners for each intersection - very simple. Not only that, they had pre-race meetings and the Race Director even drove the course with these hired traffic control personnel.\r\nSo how did this happen?! And who\'s fault is it?
\r\n[caption id=\"attachment_1146\" align=\"alignright\" width=\"300\"] What SHOULD\'VE happened.[/caption]\r\n\r\nYes, I understand that if you were affected... you\'re angry. Your pitchfork is out and your torch is blazing. You want your pound of flesh... you want your BQ restored. You want your effort to not have been wasted! I get it. So who\'s to blame? Well, of course, the Race Director is accepting responsibility as any good Race Director would. Know what, though?\r\nI don\'t think the Race Director is to blame.
\r\n[caption id=\"attachment_1143\" align=\"alignright\" width=\"300\"] What ACTUALLY happened.[/caption]\r\n\r\nThe Maine Coast Marathon leadership - Charles and Erik, did everything they possibly could to ensure they provided more-than-adequate very-clear instruction to their paid and volunteer crew in a number of different ways, with ample clarification. As someone who had a set of instructions from them... I honestly don\'t understand how that course marshall / traffic controller could\'ve possibly mis-interpreted his/her diagram/map. So am I blaming the rogue course marshall? Maybe, yeah. Why would he/she have directed people off-course like they did? We may never know.\r\nSo what can be done?
\r\nUnfortunately the short answer is: not a lot. Charles (of Maine Coast Marathon) indicated that it\'d be easy enough to measure and certify that extra distance... but many runners realized it was a mistake and didn\'t run the whole detour... meaning not everyone ran the same extra distance and rendering that \"fix\" not-doable. While they ARE talking to the B.A.A. it\'s unlikely they\'ll do anything to honor a just-missed BQ, as there are rules in place and it\'s simply too hard to certify what would\'ve happened if you hadn\'t run the extra distance (however long you, in particular, ran). Too many variables, too many what-ifs, and too big of a can of worms.\r\nRemember to keep things in perspective.
\r\nTrust me, I know very well what goes into training and preparing for a marathon. The time, money, blood, sweat and tears that goes into the months of marathon prep is considerable indeed. The sacrifices you make to get it done and the sacrifices your family makes to support you have an impact on daily life... even moreso when you\'re pushing for a BQ. Really, I get it. So I feel for those of you who feel your Boston Qualifying time.. or your new personal best (or both)... was just ripped out of your hands unfairly. But as crushed as you are... try to remember...\r\nThe Race Director is just as crushed.
\r\nRace Directors spend lots of time and effort planning, coordinating, and preparing for the event. They spend countless hours and many sleepless nights in order to ensure a solid event. They sacrifice just like you, and so does their family (who often helps out for free), to help create the best event possible... even if at their own expense (financially and figuratively). Many Race Directors are runners themselves, who sacrifice their own training because they know what THEY would want in an event... and they want to provide it for YOU.\r\nAnd now they\'re trying to figure out what happened... and why.
\r\nCharles and Erik are sitting at home right now with overflowing inboxes and phones ringing off the hook. They are painfully aware you are angry... hurt... broken. They have the weight of all of your anger and sadness on their shoulders... and they\'re helpless to do much of anything for you. This kind of thing is a race director\'s worst nightmare... the only way it gets much worse is if someone actually dies during the event. They\'re doing their best to investigate and figure out what happened... but at the end of the day... all they can really do is express a heartfelt & honest apology. They personally apologized to runners as they crossed the finished, they apologized online many times, and I\'m sure they\'re apologizing individually and personally as you email/call them. Frankly... I\'m not sure there\'s much else they can do.\r\nIt\'s time to pick yourself up and keep running.
\r\nNot very satisfying, I know... but unfortunately it is what it is. The best thing a runner can do in this situation is... well... keep running. Sad truth of the universe is that bad things happen to good people for no reason. There will be more marathons and more opportunities for a BQ. If you\'re already in fighting shape now... pick an August marathon and keep moving! Focus on the sport you love, have mercy on the Race Director, and keep on running. If you\'re still looking for answers, you can email the Race Director at info@mainecoast262.com - just give them a bit of a buffer as they\'re working hard to answer everyone.','A Race Director\'s Almost-Worst Nightmare - Maine Coast Marathon 2017','','inherit','closed','closed','','1140-revision-v1','','','2017-05-15 14:08:56','2017-05-15 18:08:56','',1140,'http://sothisisfitness.com/2017/05/1140-revision-v1.html',0,'revision','',0),(1155,1,'2017-05-15 14:51:28','2017-05-15 18:51:28','Sometimes life throws us a curveball...
\r\nThis past weekend, it was in the form of an extra 1/2 mile on the Maine Coast Marathon course. That might not seem like a big deal to some - indeed, it\'s probably only an extra 3 - 8 minutes added to most peoples\' day. For the exceptionally fast, though... that extra few minutes could be the difference between earning a coveted, and often elusive, BQ... or walking away heartbroken after months of effort seemingy wasted.\r\nNeedless to say, the pitchforks and torches are out.
\r\nPeople are raging on social media, railing against the race, and demanding their pound of flesh. In this situation, as often happens, not everyone knows what, exactly, happened... but they know they\'re angry and upset. They know they want answers and a resolution. While nothing I can say today is going to award anyone a BQ... hopefully I can help give a little insight into things...\r\nAs runners, we can be a needy bunch.
\r\nI say it because I am one and I know it. I\'m also (often) a paid race timer and (sometimes) a volunteer. Seeing races from all sides of the event allows me to see runners (including myself) at our best and at our worst. I think we can all be honest and agree... many runners damned-near expect perfection when we roll up to a race. We expect fast, easy parking, and a lightning-fast bib-pickup. We want short bathroom lines and an ideal race-course experience. If we get bottlenecked at any point on-course we\'re complainey and if our photos aren\'t cover-worthy we whine. God forbid our official time doesn\'t match what our Garmin says... I mean, what the heck! We paid good money for this!\r\nRace Directors, it seems, have a much shorter list of race-day \"needs\".
\r\nAs a Race Director... you know there are SO many variables... and you just hope you can control as many as possible (and that those you CAN\'T control go your way). Things like... it would be GREAT if nobody got injured or, God forbid, carted off to the nearest hospital. Hopefully vendors show up on-time with enough stuff. Having good weather is always a bonus. Of course, you want your volunteers and paid support staff to do their jobs correctly. Ultimately though, the most important thing is that your runners have fun and enjoy themselves.\r\nBoth groups have their moments.
\r\nIn the end, though, everything usually tends to work out and go just fine. For all the complaining and whining we as runners might do... it was a pretty good race! And for all the worrying the Race Directors tend to do... It usually goes off pretty smoothly!\r\nSometimes, though, the Universe demands blood.
\r\nA Race Director never really gets to breathe easy until the last runner crosses the finish and he/she can be reasonably sure everything went well. A race director\'s worst nightmare is to get news mid-race that something terrible happened. Despite the best of preparation and instruction... sometimes, for some reason... the Universe, it seems, demands a blood sacrifice. That is exactly what happened at the 2017 Maine Coast Marathon.\r\nA half-mile on course, havoc at the finish.
\r\nIn short... it appears a paid course marshall / traffic control official went rogue, directed runners off-course down a side-street and back, and added about a half-mile to the race. In the end... this didn\'t really have a big impact on the majority of runners. Sure, some will complain they ran farther than they were supposed to. I\'m sure a good few were amused to find they accidentally became Ultramarathoners that day. A handful, though... were seriously impacted. That half-mile added a few minutes to their time... and that few minutes either certainly or probably cost them a Boston Qualifying finish time. To say these people were upset would be a massive understatement. How could something like this happen? Who should you be mad at? And WHAT can be done?\r\nFrankly, this should\'ve been impossible.
\r\nI worked this race as a timer, so I was behind the scenes. I was that guy at mile 8.8 in downtown Kennebunk - you probably didn\'t see me, I was hiding from the rain in my SUV with the timing laptop. On the street - my timing mats were placed just so across that crosswalk, and my GoPro was positioned and aimed just so on the white monument/street marker by the traffic cop.\r\nKnow why everything was just so?
\r\nBecause I had a very detailed, very exact GPS satellite-view map telling me exactly what to do. There were green arrows indicating runner direction and path. Red arrows told me where to point the GoPro. A little blue nearly-to-scale rectangle indicated exactly where to place my timing mats. There was even text detailing everything, just in case I got confused or was unclear. It would\'ve been shockingly difficult for me to screw it up. I basically would\'ve had to not read or completely ignore my instructions.\r\nCourse officials had the same kind of instructions.
\r\nMaine Coast Marathon had many volunteers, cops on detail, and they also hired a company to provide about 20 traffic control personnel / course marshalls. All of these people, if they were positioned on-course, were provided similar instructions to what I had (though I\'m sure theirs didn\'t include where to place timing mats or where to point a GoPro). In fact, that means their directions were even simpler than mine. A Maine Coast Marathon Facebook post this morning confirmed, they had a map/diagram with green arrows indicating the direction of runners for each intersection - very simple. Not only that, they had pre-race meetings and the Race Director even drove the course with these hired traffic control personnel.\r\nSo how did this happen?! And who\'s fault is it?
\r\n[caption id=\"attachment_1146\" align=\"alignright\" width=\"300\"] What SHOULD\'VE happened.[/caption]\r\n\r\nYes, I understand that if you were affected... you\'re angry. Your pitchfork is out and your torch is blazing. You want your pound of flesh... you want your BQ restored. You want your effort to not have been wasted! I get it. So who\'s to blame? Well, of course, the Race Director is accepting responsibility as any good Race Director would. Know what, though?\r\nI don\'t think the Race Director is to blame.
\r\n[caption id=\"attachment_1143\" align=\"alignright\" width=\"300\"] What ACTUALLY happened.[/caption]\r\n\r\nThe Maine Coast Marathon leadership - Charles and Erik, did everything they possibly could to ensure they provided more-than-adequate very-clear instruction to their paid and volunteer crew in a number of different ways, with ample clarification. As someone who had a set of instructions from them... I honestly don\'t understand how that course marshall / traffic controller could\'ve possibly mis-interpreted his/her diagram/map. So am I blaming the rogue course marshall? Maybe, yeah. Why would he/she have directed people off-course like they did? We may never know.\r\nSo what can be done?
\r\nUnfortunately the short answer is: not a lot. Charles (of Maine Coast Marathon) indicated that it\'d be easy enough to measure and certify that extra distance... but many runners realized it was a mistake and didn\'t run the whole detour... meaning not everyone ran the same extra distance and rendering that \"fix\" not-doable. While they ARE talking to the B.A.A. it\'s unlikely they\'ll do anything to honor a just-missed BQ, as there are rules in place and it\'s simply too hard to certify what would\'ve happened if you hadn\'t run the extra distance (however long you, in particular, ran). Too many variables, too many what-ifs, and too big of a can of worms.\r\nRemember to keep things in perspective.
\r\nTrust me, I know very well what goes into training and preparing for a marathon. The time, money, blood, sweat and tears that goes into the months of marathon prep is considerable indeed. The sacrifices you make to get it done and the sacrifices your family makes to support you have an impact on daily life... even moreso when you\'re pushing for a BQ. Really, I get it. So I feel for those of you who feel your Boston Qualifying time.. or your new personal best (or both)... was just ripped out of your hands unfairly. But as crushed as you are... try to remember...\r\nThe Race Director is just as crushed.
\r\nRace Directors spend lots of time and effort planning, coordinating, and preparing for the event. They spend countless hours and many sleepless nights in order to ensure a solid event. They sacrifice just like you, and so does their family (who often helps out for free), to help create the best event possible... even if at their own expense (financially and figuratively). Many Race Directors are runners themselves, who sacrifice their own training because they know what THEY would want in an event... and they want to provide it for YOU.\r\nAnd now they\'re trying to figure out what happened... and why.
\r\nCharles and Erik are sitting at home right now with overflowing inboxes and phones ringing off the hook. They are painfully aware you are angry... hurt... broken. They have the weight of all of your anger and sadness on their shoulders... and they\'re helpless to do much of anything for you. This kind of thing is a race director\'s worst nightmare... the only way it gets much worse is if someone actually dies during the event. They\'re doing their best to investigate and figure out what happened... but at the end of the day... all they can really do is express a heartfelt & honest apology. They personally apologized to runners as they crossed the finished, they apologized online many times, and I\'m sure they\'re apologizing individually and personally as you email/call them. Frankly... I\'m not sure there\'s much else they can do.\r\nIt\'s time to pick yourself up and keep running.
\r\nNot very satisfying, I know... but unfortunately it is what it is. The best thing a runner can do in this situation is... well... keep running. Sad truth of the universe is that bad things happen to good people for no reason. There will be more marathons and more opportunities for a BQ. If you\'re already in fighting shape now... pick an August marathon and keep moving! Focus on the sport you love, have mercy on the Race Director, and keep on running. If you\'re still looking for answers, you can email the Race Director at info@mainecoast262.com - just give them a bit of a buffer as they\'re working hard to answer everyone.','A Race Director\'s Almost-Worst Nightmare - Maine Coast Marathon 2017','','inherit','closed','closed','','1140-revision-v1','','','2017-05-15 14:51:28','2017-05-15 18:51:28','',1140,'http://sothisisfitness.com/2017/05/1140-revision-v1.html',0,'revision','',0),(1156,1,'2017-05-15 14:55:03','2017-05-15 18:55:03','Sometimes life throws us a curveball...
\r\nThis past weekend, it was in the form of an extra 1/2 mile on the Maine Coast Marathon course. That might not seem like a big deal to some - indeed, it\'s probably only an extra 3 - 8 minutes added to most peoples\' day. For the exceptionally fast, though... that extra few minutes could be the difference between earning a coveted, and often elusive, BQ... or walking away heartbroken after months of effort seemingy wasted.\r\nNeedless to say, the pitchforks and torches are out.
\r\nPeople are raging on social media, railing against the race, and demanding their pound of flesh. In this situation, as often happens, not everyone knows what, exactly, happened... but they know they\'re angry and upset. They know they want answers and a resolution. While nothing I can say today is going to award anyone a BQ... hopefully I can help give a little insight into things...\r\nAs runners, we can be a needy bunch.
\r\nI say it because I am one and I know it. I\'m also (often) a paid race timer and (sometimes) a volunteer. Seeing races from all sides of the event allows me to see runners (including myself) at our best and at our worst. I think we can all be honest and agree... many runners damned-near expect perfection when we roll up to a race. We expect fast, easy parking, and a lightning-fast bib-pickup. We want short bathroom lines and an ideal race-course experience. If we get bottlenecked at any point on-course we\'re complainey and if our photos aren\'t cover-worthy we whine. God forbid our official time doesn\'t match what our Garmin says... I mean, what the heck! We paid good money for this!\r\nRace Directors, it seems, have a much shorter list of race-day \"needs\".
\r\nAs a Race Director... you know there are SO many variables... and you just hope you can control as many as possible (and that those you CAN\'T control go your way). Things like... it would be GREAT if nobody got injured or, God forbid, carted off to the nearest hospital. Hopefully vendors show up on-time with enough stuff. Having good weather is always a bonus. Of course, you want your volunteers and paid support staff to do their jobs correctly. Ultimately though, the most important thing is that your runners have fun and enjoy themselves.\r\nBoth groups have their moments.
\r\nIn the end, though, everything usually tends to work out and go just fine. For all the complaining and whining we as runners might do... it was a pretty good race! And for all the worrying the Race Directors tend to do... It usually goes off pretty smoothly!\r\nSometimes, though, the Universe demands blood.
\r\nA Race Director never really gets to breathe easy until the last runner crosses the finish and he/she can be reasonably sure everything went well. A race director\'s worst nightmare is to get news mid-race that something terrible happened. Despite the best of preparation and instruction... sometimes, for some reason... the Universe, it seems, demands a blood sacrifice. That is exactly what happened at the 2017 Maine Coast Marathon.\r\nA half-mile on course, havoc at the finish.
\r\nIn short... it appears a paid course marshall / traffic control official went rogue, directed runners off-course down a side-street and back, and added about a half-mile to the race. In the end... this didn\'t really have a big impact on the majority of runners. Sure, some will complain they ran farther than they were supposed to. I\'m sure a good few were amused to find they accidentally became Ultramarathoners that day. A handful, though... were seriously impacted. That half-mile added a few minutes to their time... and that few minutes either certainly or probably cost them a Boston Qualifying finish time. To say these people were upset would be a massive understatement. How could something like this happen? Who should you be mad at? And WHAT can be done?\r\nFrankly, this should\'ve been impossible.
\r\nI worked this race as a timer, so I was behind the scenes. I was that guy at mile 8.8 in downtown Kennebunk - you probably didn\'t see me, I was hiding from the rain in my SUV with the timing laptop. On the street - my timing mats were placed just so across that crosswalk, and my GoPro was positioned and aimed just so on the white monument/street marker by the traffic cop.\r\nKnow why everything was just so?
\r\nBecause I had a very detailed, very exact GPS satellite-view map telling me exactly what to do. There were green arrows indicating runner direction and path. Red arrows told me where to point the GoPro. A little blue nearly-to-scale rectangle indicated exactly where to place my timing mats. There was even text detailing everything, just in case I got confused or was unclear. It would\'ve been shockingly difficult for me to screw it up. I basically would\'ve had to not read or completely ignore my instructions.\r\nCourse officials had the same kind of instructions.
\r\nMaine Coast Marathon had many volunteers, cops on detail, and they also hired a company to provide about 20 traffic control personnel / course marshalls. All of these people, if they were positioned on-course, were provided similar instructions to what I had (though I\'m sure theirs didn\'t include where to place timing mats or where to point a GoPro). In fact, that means their directions were even simpler than mine. A Maine Coast Marathon Facebook post this morning confirmed, they had a map/diagram with green arrows indicating the direction of runners for each intersection - very simple. Not only that, they had pre-race meetings and the Race Director even drove the course with these hired traffic control personnel.\r\nSo how did this happen?! And who\'s fault is it?
\r\n[caption id=\"attachment_1146\" align=\"alignright\" width=\"300\"] What SHOULD\'VE happened.[/caption]\r\n\r\nYes, I understand that if you were affected... you\'re angry. Your pitchfork is out and your torch is blazing. You want your pound of flesh... you want your BQ restored. You want your effort to not have been wasted! I get it. So who\'s to blame? Well, of course, the Race Director is accepting responsibility as any good Race Director would. Know what, though?\r\nI don\'t think the Race Director is to blame.
\r\nThe Maine Coast Marathon leadership - Charles and Erik, did everything they possibly could to ensure they provided more-than-adequate very-clear instruction to their paid and volunteer crew in a number of different ways, with ample clarification. As someone who had a set of instructions from them... I honestly don\'t understand how that course marshall / traffic controller could\'ve possibly mis-interpreted his/her diagram/map. So am I blaming the rogue course marshall? Maybe, yeah.\r\n\r\n[caption id=\"attachment_1143\" align=\"alignright\" width=\"300\"] What ACTUALLY happened.[/caption]\r\n\r\nWhy would he/she have directed people off-course like they did? We may never know.\r\nSo what can be done?
\r\nUnfortunately the short answer is: not a lot. Charles (of Maine Coast Marathon) indicated that it\'d be easy enough to measure and certify that extra distance... but many runners realized it was a mistake and didn\'t run the whole detour... meaning not everyone ran the same extra distance and rendering that \"fix\" not-doable. While they ARE talking to the B.A.A. it\'s unlikely they\'ll do anything to honor a just-missed BQ, as there are rules in place and it\'s simply too hard to certify what would\'ve happened if you hadn\'t run the extra distance (however long you, in particular, ran). Too many variables, too many what-ifs, and too big of a can of worms.\r\nRemember to keep things in perspective.
\r\nTrust me, I know very well what goes into training and preparing for a marathon. The time, money, blood, sweat and tears that goes into the months of marathon prep is considerable indeed. The sacrifices you make to get it done and the sacrifices your family makes to support you have an impact on daily life... even moreso when you\'re pushing for a BQ. Really, I get it. So I feel for those of you who feel your Boston Qualifying time.. or your new personal best (or both)... was just ripped out of your hands unfairly. But as crushed as you are... try to remember...\r\nThe Race Director is just as crushed.
\r\nRace Directors spend lots of time and effort planning, coordinating, and preparing for the event. They spend countless hours and many sleepless nights in order to ensure a solid event. They sacrifice just like you, and so does their family (who often helps out for free), to help create the best event possible... even if at their own expense (financially and figuratively). Many Race Directors are runners themselves, who sacrifice their own training because they know what THEY would want in an event... and they want to provide it for YOU.\r\nAnd now they\'re trying to figure out what happened... and why.
\r\nCharles and Erik are sitting at home right now with overflowing inboxes and phones ringing off the hook. They are painfully aware you are angry... hurt... broken. They have the weight of all of your anger and sadness on their shoulders... and they\'re helpless to do much of anything for you. This kind of thing is a race director\'s worst nightmare... the only way it gets much worse is if someone actually dies during the event. They\'re doing their best to investigate and figure out what happened... but at the end of the day... all they can really do is express a heartfelt & honest apology. They personally apologized to runners as they crossed the finished, they apologized online many times, and I\'m sure they\'re apologizing individually and personally as you email/call them. Frankly... I\'m not sure there\'s much else they can do.\r\nIt\'s time to pick yourself up and keep running.
\r\nNot very satisfying, I know... but unfortunately it is what it is. The best thing a runner can do in this situation is... well... keep running. Sad truth of the universe is that bad things happen to good people for no reason. There will be more marathons and more opportunities for a BQ. If you\'re already in fighting shape now... pick an August marathon and keep moving! Focus on the sport you love, have mercy on the Race Director, and keep on running. If you\'re still looking for answers, you can email the Race Director at info@mainecoast262.com - just give them a bit of a buffer as they\'re working hard to answer everyone.','A Race Director\'s Almost-Worst Nightmare - Maine Coast Marathon 2017','','inherit','closed','closed','','1140-revision-v1','','','2017-05-15 14:55:03','2017-05-15 18:55:03','',1140,'http://sothisisfitness.com/2017/05/1140-revision-v1.html',0,'revision','',0),(1157,1,'2017-05-15 15:10:56','2017-05-15 19:10:56','Sometimes life throws us a curveball...
\r\nThis past weekend, it was in the form of an extra 1/2 mile on the Maine Coast Marathon course. That might not seem like a big deal to some - indeed, it\'s probably only an extra 3 - 8 minutes added to most peoples\' day. For the exceptionally fast, though... that extra few minutes could be the difference between earning a coveted, and often elusive, BQ... or walking away heartbroken after months of effort seemingy wasted.\r\nNeedless to say, the pitchforks and torches are out.
\r\nPeople are raging on social media, railing against the race, and demanding their pound of flesh. In this situation, as often happens, not everyone knows what, exactly, happened... but they know they\'re angry and upset. They know they want answers and a resolution. While nothing I can say today is going to award anyone a BQ... hopefully I can help give a little insight into things...\r\nAs runners, we can be a needy bunch.
\r\nI say it because I am one and I know it. I\'m also (often) a paid race timer and (sometimes) a volunteer. Seeing races from all sides of the event allows me to see runners (including myself) at our best and at our worst. I think we can all be honest and agree... many runners damned-near expect perfection when we roll up to a race. We expect fast, easy parking, and a lightning-fast bib-pickup. We want short bathroom lines and an ideal race-course experience. If we get bottlenecked at any point on-course we\'re complainey and if our photos aren\'t cover-worthy we whine. God forbid our official time doesn\'t match what our Garmin says... I mean, what the heck! We paid good money for this!\r\nRace Directors, it seems, have a much shorter list of race-day \"needs\".
\r\nAs a Race Director... you know there are SO many variables... and you just hope you can control as many as possible (and that those you CAN\'T control go your way). Things like... it would be GREAT if nobody got injured or, God forbid, carted off to the nearest hospital. Hopefully vendors show up on-time with enough stuff. Having good weather is always a bonus. Of course, you want your volunteers and paid support staff to do their jobs correctly. Ultimately though, the most important thing is that your runners have fun and enjoy themselves.\r\nBoth groups have their moments.
\r\nIn the end, though, everything usually tends to work out and go just fine. For all the complaining and whining we as runners might do... it was a pretty good race! And for all the worrying the Race Directors tend to do... It usually goes off pretty smoothly!\r\nSometimes, though, the Universe demands blood.
\r\nA Race Director never really gets to breathe easy until the last runner crosses the finish and he/she can be reasonably sure everything went well. A race director\'s worst nightmare is to get news mid-race that something terrible happened. Despite the best of preparation and instruction... sometimes, for some reason... the Universe, it seems, demands a blood sacrifice. That is exactly what happened at the 2017 Maine Coast Marathon.\r\nA half-mile on course, havoc at the finish.
\r\nIn short... it appears a paid course marshall / traffic control official went rogue, directed runners off-course down a side-street and back, and added about a half-mile to the race. In the end... this didn\'t really have a big impact on the majority of runners. Sure, some will complain they ran farther than they were supposed to. I\'m sure a good few were amused to find they accidentally became Ultramarathoners that day. A handful, though... were seriously impacted. That half-mile added a few minutes to their time... and that few minutes either certainly or probably cost them a Boston Qualifying finish time. To say these people were upset would be a massive understatement. How could something like this happen? Who should you be mad at? And WHAT can be done?\r\nFrankly, this should\'ve been impossible.
\r\nI worked this race as a timer, so I was behind the scenes. I was that guy at mile 8.8 in downtown Kennebunk - you probably didn\'t see me, I was hiding from the rain in my SUV with the timing laptop. On the street - my timing mats were placed just so across that crosswalk, and my GoPro was positioned and aimed just so on the white monument/street marker by the traffic cop.\r\nKnow why everything was just so?
\r\nBecause I had a very detailed, very exact GPS satellite-view map telling me exactly what to do. There were green arrows indicating runner direction and path. Red arrows told me where to point the GoPro. A little blue nearly-to-scale rectangle indicated exactly where to place my timing mats. There was even text detailing everything, just in case I got confused or was unclear. It would\'ve been shockingly difficult for me to screw it up. I basically would\'ve had to not read or completely ignore my instructions.\r\nCourse officials had the same kind of instructions.
\r\nMaine Coast Marathon had many volunteers, cops on detail, and they also hired a company to provide about 20 traffic control personnel / course marshalls. All of these people, if they were positioned on-course, were provided similar instructions to what I had (though I\'m sure theirs didn\'t include where to place timing mats or where to point a GoPro). In fact, that means their directions were even simpler than mine. A Maine Coast Marathon Facebook post this morning confirmed: they had a map/diagram with green arrows indicating the direction of runners for each intersection - very simple. Not only that, they had pre-race meetings and the Race Director even drove the course with these hired traffic control personnel to go over things and point out everything.\r\nSo how did this happen?! And who\'s fault is it?
\r\n[caption id=\"attachment_1146\" align=\"alignright\" width=\"300\"] What SHOULD\'VE happened.[/caption]\r\n\r\nYes, I understand that if you were affected... you\'re angry. Your pitchfork is out and your torch is blazing. You want your pound of flesh... you want your BQ restored. You want your effort to not have been wasted! I get it. So who\'s to blame? Well, of course, the Race Director is accepting responsibility as any good Race Director would. Know what, though?\r\nI don\'t think the Race Director is to blame.
\r\nThe Maine Coast Marathon leadership - Charles and Erik, did everything they possibly could to ensure they provided more-than-adequate very-clear instruction to their paid and volunteer crew in a number of different ways, with ample clarification. As someone who had a set of instructions from them... I honestly don\'t understand how that course marshall / traffic controller could\'ve possibly mis-interpreted his/her diagram/map. So am I blaming the rogue course marshall? Maybe, yeah.\r\n\r\n[caption id=\"attachment_1143\" align=\"alignright\" width=\"300\"] What ACTUALLY happened.[/caption]\r\n\r\nWhy would he/she have directed people off-course like they did? We may never know. Do I understand that, ultimately, anything that goes wrong lands at the Race Director\'s feet? Of course. Doesn\'t mean I have to agree with it. At the end of the day, I think Charles and Erik did everything they reasonably could have, and more, to ensure the course was accurate. I don\'t blame them for this... but then again, I didn\'t run it.\r\nSo what can be done?
\r\nUnfortunately the short answer is: not a lot. Charles indicated that it\'d be easy enough to measure and certify that extra distance... but many runners realized it was a mistake and didn\'t run the whole detour... meaning not everyone ran the same extra distance and rendering that \"fix\" not-doable. While they ARE talking to the B.A.A. it\'s unlikely the B.A.A. will do anything to honor a just-missed BQ, as there are rules in place and it\'s simply too hard to certify what would\'ve happened if you hadn\'t run the extra distance (however long you, in particular, ran). Too many variables, too many what-ifs, and too big of a can of worms.\r\nRemember to keep things in perspective.
\r\nTrust me, I know very well what goes into training and preparing for a marathon. The time, money, blood, sweat and tears that goes into the months of marathon prep is considerable indeed. The sacrifices you make to get it done and the sacrifices your family makes to support you have an impact on daily life... even moreso when you\'re pushing for a BQ. Really, I get it. So I feel for those of you who feel your Boston Qualifying time.. or your new personal best (or both)... was just ripped out of your hands unfairly. But as crushed as you are... try to remember...\r\nThe Race Director is just as crushed.
\r\nRace Directors spend lots of time and effort planning, coordinating, and preparing for the event. They spend countless hours and many sleepless nights in order to ensure a solid event. They sacrifice just like you, and so does their family (who often helps out for free), to help create the best event possible... even if at their own expense (financially and figuratively). When YOU get a BQ or a new personal best, they share your joy and accomplishment. The fact that this happened, and so many people are upset, angry, sad, and broken... cuts them to the core.\r\nAnd now they\'re trying to figure out what happened... and why.
\r\nCharles and Erik are sitting at home right now with overflowing inboxes and phones ringing off the hook. They have the weight of all of your anger and sadness on their shoulders... and they\'re helpless to do much of anything for you. This kind of thing is a race director\'s worst nightmare... the only way it gets much worse is if someone actually dies during the event. They\'re doing their best to investigate and figure out what happened... but at the end of the day... all they can really do is express a heartfelt & honest apology. They personally apologized to runners as they crossed the finished, they apologized online many times, and I\'m sure they\'re apologizing individually and personally as you email/call them. Frankly... I\'m not sure there\'s much else they can do.\r\nIt\'s time to pick yourself up and keep running.
\r\nNot very satisfying, I know... but unfortunately it is what it is. Sometimes things go wrong and there\'s nothing that can be done for it... no further care or caution that could\'ve prevented it. The best thing a runner can do in this situation is... well... keep running. Sad truth of the universe is that bad things happen to good people for no reason. There will be more marathons and more opportunities for a BQ. If you\'re already in fighting shape now... pick an August marathon and keep moving! Focus on the sport you love, have mercy on the Race Director, and keep on running. If you\'re still looking for answers, you can email the Race Director at info@mainecoast262.com - just give them a bit of a buffer as they\'re working hard to answer everyone and remember...\r\n\r\nRace Directors and Runners aren\'t all that different... if you\'re hurting or angry over this right now... don\'t you suppose they are, too?','A Race Director\'s Almost-Worst Nightmare - Maine Coast Marathon 2017','','inherit','closed','closed','','1140-revision-v1','','','2017-05-15 15:10:56','2017-05-15 19:10:56','',1140,'http://sothisisfitness.com/2017/05/1140-revision-v1.html',0,'revision','',0),(1167,1,'2017-05-25 12:16:05','2017-05-25 16:16:05','On the eve of a great battle... there is much to do.
\r\nThere are plans to be finalized and preparations to be made. Warriors must gear up and mentally prepare for what they\'re about to do. Wait... wait... this seems a little... over the top... for a fitness blog.\r\nIs it, though?
\r\nWhen we\'re about to take on a new phase of our journey... well... we\'re no different from those warriors. Instead of swords and shields, we\'re donning running shoes and a water bottle, or cross-trainers and a sweat towel. And yes, we ARE about to do battle... just in a different way. It\'s wholly appropriate to hunker down and view it as such in order to get your head right for what\'s to come. And that\'s exactly what I\'m here to talk about... I don\'t know about YOU... but I\'VE got something big coming this weekend...\r\n\r\nFor the full chat on this, the conversation with Katrina White, and more... check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\n\r\nSometimes the enormity of our task doesn\'t occur to us.
\r\nSometimes we get so used to what it is we\'re doing... that we kind of lose sight of the bigger picture. This weekend, I\'ll be going back to New Gloucester, Maine to run the Pineland Farms Trail Festival 50 Miler. A year ago, this race was my first 50 miler... my first ultramarathon. I\'m pretty excited to get back there and...\r\nWait... I\'m about to do a 50 MILE ULTRAMARATHON...crap...
\r\nYeah... that\'s the realization I had while recording episode 39 of the So THIS Is Fitness podcast. And it hit me just like that. I\'m about to go do an event that ties for 2nd longest and most challenging endurance event I\'ve ever done. This is serious business. Regardless of how much of a badass I think I am... this is going to push me pretty hard... mentally, physically, physiologically... I\'m gonna be out there, chugging along... one foot in front of the other... for over 10 hours. 50 miles... fifty freaking miles... Yeah, I\'d say I\'m about to do battle.\r\nPerhaps it is approppriate, then, to prepare for battle, as a warrior would.
\r\nThat means the total package, kids. If you\'re going to battle you\'ve gotta come armed to the teeth and ready to fight. In this case, I\'ve gotta come prepared to fight for every mile, every inch. Mental and physical preparation have to be excellent and they are equally important. Maybe your battle is different - maybe you\'re not running a race. Perhaps you\'re about to join the gym... or take your currently unused gym membership seriously. Maybe you\'re gonna clean up your nutrition and stop eating like a jerk (hey, call it what it is - I did for myself). Maybe you\'re going to finally take on a toxic personal relationship situation... whatever it is, you\'ve got to be ready. Physically and mentally. Whatever those might mean for you.\r\nPhysical preparation - your weapons, armor, and supplies.
\r\n![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/05/race_1769_photo_37112737-200x300.jpg\")
For me, or any of us with a race or endurance event... the weapons with which we will conquer the course are simple - our shoes... our bike... our feet and legs. Our armor serves to protect us through our endeavor - specialty athletic clothing... sunglasses, sunscreen, and bug spray... our hydration vest, belt, or handheld... We fill our pack with supplies meant to sustain us through the battle - gels, chews, chomps and food... water and electrolytes... salt tabs, bandages, headlamps and more... Just as the warrior sharpens and shines his blade, lays out his armor, and readies his supplies, so, too, do we in the days and nights before the battle. The pre-race selfies and pictures of our laid-out gear serve as a sign to all who may see or hear that we\'re ready for the fight and intend to emerge victorious.\r\n\"Know thyself, know thy enemy. A thousand battles, a thousand victories.\" - Sun Tzu
\r\n![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170525_120418-e1495728745984-300x225.jpg\")
Just as it\'s important for the warrior to mentally prepare for the rigors of battle, and just as he\'s got no choice but to envision total victory... so too must we when we\'re facing down something like this. When we\'re about to take on a new phase in our fitness journey, we HAVE to believe it\'s going to be successful. We MUST have confidence in our ability to succeed! And we simply CANNOT doubt ourselves. When we step up to the start line of the race, we must know that we can succeed, and we must allow only one possibility - total victory. Be prepared for what happens when you hit that dark place and fall into your pain cave... whether it happens at mile 2, or 20, or 80... you have to be ready for it and know how to fight your way through to the other side. Only then can you achieve victory.\r\nBe the warrior - claim your victory.
\r\nSo as you wake up on race day, keep this in the forefront of your mind. As you don your armor and wield your blade... know that victory is assured. You are prepared, you are well trained, and you will win the battle.\r\n\r\nIt\'s that simple. And that\'s the topic of discussion today, kids - how to handle yourself on the eve of battle. However hyperbolic that might sound. Join me for episode 39 for more. Go be a badass - crush it, and #LiveLifeLimitless.\r\nWhat\'s in this episode:
\r\n\r\n - Interesting happenings at the gym
\r\n - Life is actually pretty good right now
\r\n - What to do when you\'re about to embark on a major journey\r\n
\r\n - including a conversation with Katrina White all about the upcoming Pineland Farms 50 Mile Ultramarathon
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','On The Eve Of Battle (Podcast #39)','','publish','open','open','','on-the-eve-of-battle-podcast-39','','','2017-05-25 12:16:05','2017-05-25 16:16:05','',0,'http://sothisisfitness.com/?p=1167',0,'post','',0),(1161,1,'2017-05-18 12:39:32','2017-05-18 16:39:32','We\'ve got some STRONG feelings about running... sometimes.
\r\nWhen you\'re hot, you\'re hot... and when you\'re into running... boy, you are INTO it! You pour yourself into training, you get your significant other to help out and pick up the slack... you give it everything you\'ve got! And God forbid something happens on race day to knock things out of orbit... like an extra half-mile added to your marathon... You\'re going to be heartbroken. Or go ballistic. Y\'know, depending on your personality.\r\n\r\nBut what happens when the love is gone?\r\n\r\nWe\'re not ALWAYS going to be in love with running... or fitness for that matter. The question is... what do YOU do when you aren\'t feeling it? Do you still do it? Or does it fall by the wayside?\r\nFor the full chat with Darrell & Megan about Maine Coast Marathon and \"feeling it\" (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nThis is something we ALL deal with from time to time.
\r\nWe get SUPER into a thing... running, fitness, that new tv show, a good book... and when you\'re on it, you\'re on it - you ride that high into oblivion. Eventually though... you\'re gonna fall out of love with it. You don\'t feel that same fire and passion for it. This might sound kinda stupid or obvious... but that\'s probably because this is simply how real life works - we get bored. Normally, this is non-issue; we\'ve got enough things to do that demand our attention - maybe it\'s a GOOD thing we\'re off that previous fixation. Now we can direct our attention at other things, right?\r\nBut what happens when it\'s a GOOD habit? Fitness or nutrition?
\r\nAll of a sudden... we\'re NOT crazy about going to the gym. All of a sudden... we\'re REALLY not that excited about getting out for a run. So what do you do? Do you just let it go like the other things you\'re... not crazy about?\r\nNot everyone does. Some people soldier on and do the thing.
\r\nJust because you\'re not loving it doesn\'t mean you\'re just gonna stop. I mean, come on, I know I\'m supposed to do this, I know it\'s good for me, I know it benefits me, and I know I\'ll feel better for having done it. I just... don\'t feel like it. So what? I don\'t feel like going to work today, but I did that. So yeah, I\'m gonna keep going and doing it.\r\nNot everyone thinks that way, though.
\r\nUnfortunately.... many people DO give up and let it go. That\'s why I see people vanish from the gym for months at a time. When you\'ve lost the drive and motivation... it can be tough to get back into it. You\'ve gotta build up the momentum and the mental drive to do the thing again. That, arguably, is the hard part. You\'ve already been there and done it, so you know the thing itself... the gym, the running, the whatever... isn\'t the hard part.\r\nSometimes you burn out.
\r\nWe all know how it goes - you went too hard, burned too bright, and now you just don\'t have it in you. You need a break. It happens. This is something a lot of us do with races. We work so hard, we prep, we train, then the race comes and we give it everything we\'ve got... and at the end... there really is nothing left. And we fall off, hit post-marathon blues, just... drift away. Whatever the case may be.\r\nSo... DO you FEEL it? Now?
\r\nDo you feel that fire, that passion, right now? What\'s it focused on? Is it the running, the fitness, the healthy habits? If so... good! Ride that feeling, but harness it and channel it. Don\'t go too hard and burn it out. And if you don\'t feel it... try your hardest to get moving with the things you know you should. You\'ll be glad you did - trust me.\r\nWhat\'s in this episode:
\r\n\r\n - Our weekend working the Maine Coast Marathon
\r\n - The accidental .5 mlie detour at that marathon
\r\n - The difference between Trail/Ultra and Road runners
\r\n - Do we take things a little too seriously?
\r\n - DO You FEEL it?! And what happens... if you don\'t?
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','Do You FEEL It?! (Podcast #38)','','publish','open','open','','do-you-feel-it-podcast38','','','2017-05-18 12:39:32','2017-05-18 16:39:32','',0,'http://sothisisfitness.com/?p=1161',0,'post','',0),(1163,1,'2017-05-18 12:36:46','2017-05-18 16:36:46','','do you feel it? Podcast 38','','inherit','open','closed','','wordswag_1495079371606','','','2017-05-18 12:37:44','2017-05-18 16:37:44','',0,'http://sothisisfitness.com/wp-content/uploads/2017/05/wordswag_1495079371606.png',0,'attachment','image/png',0),(1164,1,'2017-05-18 12:37:00','2017-05-18 16:37:00','We\'ve got some STRONG feelings about running... sometimes.
\r\nWhen you\'re hot, you\'re hot... and when you\'re into running... boy, you are INTO it! You pour yourself into training, you get your significant other to help out and pick up the slack... you give it everything you\'ve got! And God forbid something happens on race day to knock things out of orbit... like an extra half-mile added to your marathon... You\'re going to be heartbroken. Or go ballistic. Y\'know, depending on your personality.\r\n\r\nBut what happens when the love is gone?\r\n\r\nWe\'re not ALWAYS going to be in love with running... or fitness for that matter. The question is... what do YOU do when you aren\'t feeling it? Do you still do it? Or does it fall by the wayside?\r\nFor the full chat with Darrell & Megan about Maine Coast Marathon and \"feeling it\" (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nThis is something we ALL deal with from time to time.
\r\nWe get SUPER into a thing... running, fitness, that new tv show, a good book... and when you\'re on it, you\'re on it - you ride that high into oblivion. Eventually though... you\'re gonna fall out of love with it. You don\'t feel that same fire and passion for it. This might sound kinda stupid or obvious... but that\'s probably because this is simply how real life works - we get bored. Normally, this is non-issue; we\'ve got enough things to do that demand our attention - maybe it\'s a GOOD thing we\'re off that previous fixation. Now we can direct our attention at other things, right?\r\nBut what happens when it\'s a GOOD habit? Fitness or nutrition?
\r\nAll of a sudden... we\'re NOT crazy about going to the gym. All of a sudden... we\'re REALLY not that excited about getting out for a run. So what do you do? Do you just let it go like the other things you\'re... not crazy about?\r\nNot everyone does. Some people soldier on and do the thing.
\r\nJust because you\'re not loving it doesn\'t mean you\'re just gonna stop. I mean, come on, I know I\'m supposed to do this, I know it\'s good for me, I know it benefits me, and I know I\'ll feel better for having done it. I just... don\'t feel like it. So what? I don\'t feel like going to work today, but I did that. So yeah, I\'m gonna keep going and doing it.\r\nNot everyone thinks that way, though.
\r\nUnfortunately.... many people DO give up and let it go. That\'s why I see people vanish from the gym for months at a time. When you\'ve lost the drive and motivation... it can be tough to get back into it. You\'ve gotta build up the momentum and the mental drive to do the thing again. That, arguably, is the hard part. You\'ve already been there and done it, so you know the thing itself... the gym, the running, the whatever... isn\'t the hard part.\r\nSometimes you burn out.
\r\nWe all know how it goes - you went too hard, burned too bright, and now you just don\'t have it in you. You need a break. It happens. This is something a lot of us do with races. We work so hard, we prep, we train, then the race comes and we give it everything we\'ve got... and at the end... there really is nothing left. And we fall off, hit post-marathon blues, just... drift away. Whatever the case may be.\r\nSo... DO you FEEL it? Now?
\r\nDo you feel that fire, that passion, right now? What\'s it focused on? Is it the running, the fitness, the healthy habits? If so... good! Ride that feeling, but harness it and channel it. Don\'t go too hard and burn it out. And if you don\'t feel it... try your hardest to get moving with the things you know you should. You\'ll be glad you did - trust me.\r\nWhat\'s in this episode:
\r\n\r\n - Our weekend working the Maine Coast Marathon
\r\n - The accidental .5 mlie detour at that marathon
\r\n - The difference between Trail/Ultra and Road runners
\r\n - Do we take things a little too seriously?
\r\n - DO You FEEL it?! And what happens... if you don\'t?
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','','','inherit','closed','closed','','1161-revision-v1','','','2017-05-18 12:37:00','2017-05-18 16:37:00','',1161,'http://sothisisfitness.com/2017/05/1161-revision-v1.html',0,'revision','',0),(1165,1,'2017-05-18 12:39:32','2017-05-18 16:39:32','We\'ve got some STRONG feelings about running... sometimes.
\r\nWhen you\'re hot, you\'re hot... and when you\'re into running... boy, you are INTO it! You pour yourself into training, you get your significant other to help out and pick up the slack... you give it everything you\'ve got! And God forbid something happens on race day to knock things out of orbit... like an extra half-mile added to your marathon... You\'re going to be heartbroken. Or go ballistic. Y\'know, depending on your personality.\r\n\r\nBut what happens when the love is gone?\r\n\r\nWe\'re not ALWAYS going to be in love with running... or fitness for that matter. The question is... what do YOU do when you aren\'t feeling it? Do you still do it? Or does it fall by the wayside?\r\nFor the full chat with Darrell & Megan about Maine Coast Marathon and \"feeling it\" (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!
\r\n\r\nThis is something we ALL deal with from time to time.
\r\nWe get SUPER into a thing... running, fitness, that new tv show, a good book... and when you\'re on it, you\'re on it - you ride that high into oblivion. Eventually though... you\'re gonna fall out of love with it. You don\'t feel that same fire and passion for it. This might sound kinda stupid or obvious... but that\'s probably because this is simply how real life works - we get bored. Normally, this is non-issue; we\'ve got enough things to do that demand our attention - maybe it\'s a GOOD thing we\'re off that previous fixation. Now we can direct our attention at other things, right?\r\nBut what happens when it\'s a GOOD habit? Fitness or nutrition?
\r\nAll of a sudden... we\'re NOT crazy about going to the gym. All of a sudden... we\'re REALLY not that excited about getting out for a run. So what do you do? Do you just let it go like the other things you\'re... not crazy about?\r\nNot everyone does. Some people soldier on and do the thing.
\r\nJust because you\'re not loving it doesn\'t mean you\'re just gonna stop. I mean, come on, I know I\'m supposed to do this, I know it\'s good for me, I know it benefits me, and I know I\'ll feel better for having done it. I just... don\'t feel like it. So what? I don\'t feel like going to work today, but I did that. So yeah, I\'m gonna keep going and doing it.\r\nNot everyone thinks that way, though.
\r\nUnfortunately.... many people DO give up and let it go. That\'s why I see people vanish from the gym for months at a time. When you\'ve lost the drive and motivation... it can be tough to get back into it. You\'ve gotta build up the momentum and the mental drive to do the thing again. That, arguably, is the hard part. You\'ve already been there and done it, so you know the thing itself... the gym, the running, the whatever... isn\'t the hard part.\r\nSometimes you burn out.
\r\nWe all know how it goes - you went too hard, burned too bright, and now you just don\'t have it in you. You need a break. It happens. This is something a lot of us do with races. We work so hard, we prep, we train, then the race comes and we give it everything we\'ve got... and at the end... there really is nothing left. And we fall off, hit post-marathon blues, just... drift away. Whatever the case may be.\r\nSo... DO you FEEL it? Now?
\r\nDo you feel that fire, that passion, right now? What\'s it focused on? Is it the running, the fitness, the healthy habits? If so... good! Ride that feeling, but harness it and channel it. Don\'t go too hard and burn it out. And if you don\'t feel it... try your hardest to get moving with the things you know you should. You\'ll be glad you did - trust me.\r\nWhat\'s in this episode:
\r\n\r\n - Our weekend working the Maine Coast Marathon
\r\n - The accidental .5 mlie detour at that marathon
\r\n - The difference between Trail/Ultra and Road runners
\r\n - Do we take things a little too seriously?
\r\n - DO You FEEL it?! And what happens... if you don\'t?
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','Do You FEEL It?! (Podcast #38)','','inherit','closed','closed','','1161-revision-v1','','','2017-05-18 12:39:32','2017-05-18 16:39:32','',1161,'http://sothisisfitness.com/2017/05/1161-revision-v1.html',0,'revision','',0),(1169,1,'2017-05-25 09:57:22','2017-05-25 13:57:22','On the eve of a great battle... there is much to do.
\r\nThere are plans to be finalized and preparations to be made. Warriors must to gear up and mentally prepare for what they\'re about to do. Wait... wait... this seems a little... over the top... for a fitness blog.\r\nIs it, though?
\r\nWhen we\'re about to take on a new phase of our journey... well... we\'re no different from those warriors. Instead of swords and shields, we\'re donning running shoes and a water bottle, or cross-trainers and a sweat towel. And yes, we ARE about to do battle... just in a different way. It\'s wholly appropriate to hunker down and view it as such in order to get your head right for what\'s to come. And that\'s exactly what I\'m here to talk about... I don\'t know about YOU... but I\'VE got something big coming this weekend...\r\n\r\nFor the full chat on this, the conversation with Katrina White (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\n\r\nSometimes the enormity of our task doesn\'t occur to us.
\r\nPerhaps a \"warrior\'s mindset\" is appropriate, then.
\r\nJust as it\'s important for the warrior to mentally prepare for the rigors of battle, and just as he\'s got no choice but to envision total victory... so too must you. When we\'re about to take on a new phase in our fitness journey, we HAVE to believe it\'s going to be successful. We MUST have confidence in our ability to succeed! And we simply CANNOT doubt ourselves. It\'s that simple. And that\'s the topic of discussion today, kids - how to handle yourself on the eve of battle. However hyperbolic that might sound.\r\nBut what happens when it\'s a GOOD habit? Fitness or nutrition?
\r\nAll of a sudden... we\'re NOT crazy about going to the gym. All of a sudden... we\'re REALLY not that excited about getting out for a run. So what do you do? Do you just let it go like the other things you\'re... not crazy about?\r\nNot everyone does. Some people soldier on and do the thing.
\r\nJust because you\'re not loving it doesn\'t mean you\'re just gonna stop. I mean, come on, I know I\'m supposed to do this, I know it\'s good for me, I know it benefits me, and I know I\'ll feel better for having done it. I just... don\'t feel like it. So what? I don\'t feel like going to work today, but I did that. So yeah, I\'m gonna keep going and doing it.\r\nNot everyone thinks that way, though.
\r\nUnfortunately.... many people DO give up and let it go. That\'s why I see people vanish from the gym for months at a time. When you\'ve lost the drive and motivation... it can be tough to get back into it. You\'ve gotta build up the momentum and the mental drive to do the thing again. That, arguably, is the hard part. You\'ve already been there and done it, so you know the thing itself... the gym, the running, the whatever... isn\'t the hard part.\r\nSometimes you burn out.
\r\nWe all know how it goes - you went too hard, burned too bright, and now you just don\'t have it in you. You need a break. It happens. This is something a lot of us do with races. We work so hard, we prep, we train, then the race comes and we give it everything we\'ve got... and at the end... there really is nothing left. And we fall off, hit post-marathon blues, just... drift away. Whatever the case may be.\r\nSo... DO you FEEL it? Now?
\r\nDo you feel that fire, that passion, right now? What\'s it focused on? Is it the running, the fitness, the healthy habits? If so... good! Ride that feeling, but harness it and channel it. Don\'t go too hard and burn it out. And if you don\'t feel it... try your hardest to get moving with the things you know you should. You\'ll be glad you did - trust me.\r\nWhat\'s in this episode:
\r\n\r\n - Our weekend working the Maine Coast Marathon
\r\n - The accidental .5 mlie detour at that marathon
\r\n - The difference between Trail/Ultra and Road runners
\r\n - Do we take things a little too seriously?
\r\n - DO You FEEL it?! And what happens... if you don\'t?
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','On The Eve Of Battle (Podcast #39)','','inherit','closed','closed','','1167-revision-v1','','','2017-05-25 09:57:22','2017-05-25 13:57:22','',1167,'http://sothisisfitness.com/2017/05/1167-revision-v1.html',0,'revision','',0),(1168,1,'2017-05-25 09:00:39','2017-05-25 13:00:39','','On the eve of battle','','inherit','open','closed','','wordswag_1495687643456','','','2017-05-25 09:58:08','2017-05-25 13:58:08','',0,'http://sothisisfitness.com/wp-content/uploads/2017/05/wordswag_1495687643456.png',0,'attachment','image/png',0),(1170,1,'2017-05-25 09:57:46','2017-05-25 13:57:46','','wordswag_1495687643456','','inherit','open','closed','','wordswag_1495687643456-2','','','2017-05-25 09:57:46','2017-05-25 13:57:46','',0,'http://sothisisfitness.com/wp-content/uploads/2017/05/wordswag_1495687643456-1.png',0,'attachment','image/png',0),(1171,1,'2017-05-25 11:45:49','2017-05-25 15:45:49','On the eve of a great battle... there is much to do.
\r\nThere are plans to be finalized and preparations to be made. Warriors must to gear up and mentally prepare for what they\'re about to do. Wait... wait... this seems a little... over the top... for a fitness blog.\r\nIs it, though?
\r\nWhen we\'re about to take on a new phase of our journey... well... we\'re no different from those warriors. Instead of swords and shields, we\'re donning running shoes and a water bottle, or cross-trainers and a sweat towel. And yes, we ARE about to do battle... just in a different way. It\'s wholly appropriate to hunker down and view it as such in order to get your head right for what\'s to come. And that\'s exactly what I\'m here to talk about... I don\'t know about YOU... but I\'VE got something big coming this weekend...\r\n\r\nFor the full chat on this, the conversation with Katrina White (plus more!) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\n\r\nSometimes the enormity of our task doesn\'t occur to us.
\r\nSometimes we get so used to what it is we\'re doing... that we kind of lose sight of the bigger picture. This weekend, I\'ll be going back to New Gloucester, Maine to run the Pineland Farms Trail Festival 50 Miler. A year ago, this race was my first 50 miler... my first ultramarathon. I\'m pretty excited to get back there and...\r\nWait... I\'m about to do a 50 MILE ULTRAMARATHON...crap...
\r\nYeah... that\'s the realization I had while recording episode 39 of the So THIS Is Fitness podcast. And it hit me just like that. I\'m about to go do an event that ties for 2nd longest and most challenging endurance event I\'ve ever done. This is serious business. Regardless of how much of a badass I think I am... this is going to push me pretty hard... mentally, physically, physiologically... I\'m gonna be out there, chugging along... one foot in front of the other... for over 10 hours. 50 miles... fifty freaking miles... Yeah, I\'d say I\'m about to do battle.\r\nPerhaps it is approppriate, then, to prepare for battle, as a warrior would.
\r\nThat means the total package, kids. If you\'re going to battle you\'ve gotta come armed to the teeth and ready to fight. In this case, I\'ve gotta come prepared to fight for every mile, every inch. Mental and physical preparation have to be excellent and they are equally important. Maybe your battle is different - maybe you\'re not running a race. Perhaps you\'re about to join the gym... or take your currently unused gym membership seriously. Maybe you\'re gonna clean up your nutrition and stop eating like a jerk (hey, call it what it is - I did for myself). Maybe you\'re going to finally take on a toxic personal relationship situation... whatever it is, you\'ve got to be ready. Physically and mentally. Whatever those might mean for you.\r\nPhysical preparation - your weapons, armor, and supplies.
\r\nFor me, or any of us with a race or endurance event... the weapons with which we will conquer the course are simple - our shoes... our bike... our feet and legs. Our armor serves to protect us through our endeavor - specialty athletic clothing... sunglasses, sunscreen, and bug spray... our hydration vest, belt, or handheld... We fill our pack with supplies meant to sustain us through the battle - gels, chews, chomps and food... water and electrolytes... salt tabs, bandages, headlamps and more... Just as the warrior sharpens and shines his blade, lays out his armor, and readies his supplies, so, too, do we in the days and nights before the battle. The pre-race selfies and pictures of our laid-out gear serve as a sign to all who may see or hear that we\'re ready for the fight and intend to emerge victorious.\r\n\"Know thyself, know thy enemy. A thousand battles, a thousand victories.\" - Sun Tzu
\r\nJust as it\'s important for the warrior to mentally prepare for the rigors of battle, and just as he\'s got no choice but to envision total victory... so too must we when we\'re facing down something like this. When we\'re about to take on a new phase in our fitness journey, we HAVE to believe it\'s going to be successful. We MUST have confidence in our ability to succeed! And we simply CANNOT doubt ourselves. When we step up to the start line of the race, we must know that we can succeed, and we must allow only one possibility - total victory. Be prepared for what happens when you hit that dark place and fall into your pain cave... whether it happens at mile 2, or 20, or 80... you have to be ready for it and know how to fight your way through to the other side. Only then can you achieve victory.\r\n\r\nIt\'s that simple. And that\'s the topic of discussion today, kids - how to handle yourself on the eve of battle. However hyperbolic that might sound.\r\n\r\nWhat\'s in this episode:
\r\n\r\n - Interesting happenings at the gym
\r\n - Life is actually pretty good right now
\r\n - What to do when you\'re about to embark on a major journey\r\n
\r\n - including a conversation with Katrina White all about the upcoming Pineland Farms 50 Mile Ultramarathon
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','On The Eve Of Battle (Podcast #39)','','inherit','closed','closed','','1167-revision-v1','','','2017-05-25 11:45:49','2017-05-25 15:45:49','',1167,'http://sothisisfitness.com/2017/05/1167-revision-v1.html',0,'revision','',0),(1172,1,'2017-05-25 12:05:35','2017-05-25 16:05:35','On the eve of a great battle... there is much to do.
\r\nThere are plans to be finalized and preparations to be made. Warriors must gear up and mentally prepare for what they\'re about to do. Wait... wait... this seems a little... over the top... for a fitness blog.\r\nIs it, though?
\r\nWhen we\'re about to take on a new phase of our journey... well... we\'re no different from those warriors. Instead of swords and shields, we\'re donning running shoes and a water bottle, or cross-trainers and a sweat towel. And yes, we ARE about to do battle... just in a different way. It\'s wholly appropriate to hunker down and view it as such in order to get your head right for what\'s to come. And that\'s exactly what I\'m here to talk about... I don\'t know about YOU... but I\'VE got something big coming this weekend...\r\n\r\nFor the full chat on this, the conversation with Katrina White, and more... check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\n\r\nSometimes the enormity of our task doesn\'t occur to us.
\r\nSometimes we get so used to what it is we\'re doing... that we kind of lose sight of the bigger picture. This weekend, I\'ll be going back to New Gloucester, Maine to run the Pineland Farms Trail Festival 50 Miler. A year ago, this race was my first 50 miler... my first ultramarathon. I\'m pretty excited to get back there and...\r\nWait... I\'m about to do a 50 MILE ULTRAMARATHON...crap...
\r\nYeah... that\'s the realization I had while recording episode 39 of the So THIS Is Fitness podcast. And it hit me just like that. I\'m about to go do an event that ties for 2nd longest and most challenging endurance event I\'ve ever done. This is serious business. Regardless of how much of a badass I think I am... this is going to push me pretty hard... mentally, physically, physiologically... I\'m gonna be out there, chugging along... one foot in front of the other... for over 10 hours. 50 miles... fifty freaking miles... Yeah, I\'d say I\'m about to do battle.\r\nPerhaps it is approppriate, then, to prepare for battle, as a warrior would.
\r\nThat means the total package, kids. If you\'re going to battle you\'ve gotta come armed to the teeth and ready to fight. In this case, I\'ve gotta come prepared to fight for every mile, every inch. Mental and physical preparation have to be excellent and they are equally important. Maybe your battle is different - maybe you\'re not running a race. Perhaps you\'re about to join the gym... or take your currently unused gym membership seriously. Maybe you\'re gonna clean up your nutrition and stop eating like a jerk (hey, call it what it is - I did for myself). Maybe you\'re going to finally take on a toxic personal relationship situation... whatever it is, you\'ve got to be ready. Physically and mentally. Whatever those might mean for you.\r\nPhysical preparation - your weapons, armor, and supplies.
\r\nFor me, or any of us with a race or endurance event... the weapons with which we will conquer the course are simple - our shoes... our bike... our feet and legs. Our armor serves to protect us through our endeavor - specialty athletic clothing... sunglasses, sunscreen, and bug spray... our hydration vest, belt, or handheld... We fill our pack with supplies meant to sustain us through the battle - gels, chews, chomps and food... water and electrolytes... salt tabs, bandages, headlamps and more... Just as the warrior sharpens and shines his blade, lays out his armor, and readies his supplies, so, too, do we in the days and nights before the battle. The pre-race selfies and pictures of our laid-out gear serve as a sign to all who may see or hear that we\'re ready for the fight and intend to emerge victorious.\r\n\"Know thyself, know thy enemy. A thousand battles, a thousand victories.\" - Sun Tzu
\r\nJust as it\'s important for the warrior to mentally prepare for the rigors of battle, and just as he\'s got no choice but to envision total victory... so too must we when we\'re facing down something like this. When we\'re about to take on a new phase in our fitness journey, we HAVE to believe it\'s going to be successful. We MUST have confidence in our ability to succeed! And we simply CANNOT doubt ourselves. When we step up to the start line of the race, we must know that we can succeed, and we must allow only one possibility - total victory. Be prepared for what happens when you hit that dark place and fall into your pain cave... whether it happens at mile 2, or 20, or 80... you have to be ready for it and know how to fight your way through to the other side. Only then can you achieve victory.\r\nBe the warrior - claim your victory.
\r\nSo as you wake up on race day, keep this in the forefront of your mind. As you don your armor and wield your blade... know that victory is assured. You are prepared, you are well trained, and you will win the battle.\r\n\r\nIt\'s that simple. And that\'s the topic of discussion today, kids - how to handle yourself on the eve of battle. However hyperbolic that might sound. Join me for episode 39 for more. Go be a badass - crush it, and #LiveLifeLimitless.\r\nWhat\'s in this episode:
\r\n\r\n - Interesting happenings at the gym
\r\n - Life is actually pretty good right now
\r\n - What to do when you\'re about to embark on a major journey\r\n
\r\n - including a conversation with Katrina White all about the upcoming Pineland Farms 50 Mile Ultramarathon
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','On The Eve Of Battle (Podcast #39)','','inherit','closed','closed','','1167-revision-v1','','','2017-05-25 12:05:35','2017-05-25 16:05:35','',1167,'http://sothisisfitness.com/2017/05/1167-revision-v1.html',0,'revision','',0),(1173,1,'2017-05-25 12:10:22','2017-05-25 16:10:22','','IMG_20170525_120418','','inherit','open','closed','','img_20170525_120418','','','2017-05-25 12:15:11','2017-05-25 16:15:11','',1167,'http://sothisisfitness.com/wp-content/uploads/2017/05/IMG_20170525_120418.jpg',0,'attachment','image/jpeg',0),(1174,1,'2017-05-25 12:14:00','2017-05-25 16:14:00','','race_1769_photo_37112737','','inherit','open','closed','','race_1769_photo_37112737','','','2017-05-25 12:14:00','2017-05-25 16:14:00','',1167,'http://sothisisfitness.com/wp-content/uploads/2017/05/race_1769_photo_37112737.jpg',0,'attachment','image/jpeg',0),(1175,1,'2017-05-25 12:14:38','2017-05-25 16:14:38','On the eve of a great battle... there is much to do.
\r\nThere are plans to be finalized and preparations to be made. Warriors must gear up and mentally prepare for what they\'re about to do. Wait... wait... this seems a little... over the top... for a fitness blog.\r\nIs it, though?
\r\nWhen we\'re about to take on a new phase of our journey... well... we\'re no different from those warriors. Instead of swords and shields, we\'re donning running shoes and a water bottle, or cross-trainers and a sweat towel. And yes, we ARE about to do battle... just in a different way. It\'s wholly appropriate to hunker down and view it as such in order to get your head right for what\'s to come. And that\'s exactly what I\'m here to talk about... I don\'t know about YOU... but I\'VE got something big coming this weekend...\r\n\r\nFor the full chat on this, the conversation with Katrina White, and more... check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\n\r\nSometimes the enormity of our task doesn\'t occur to us.
\r\nSometimes we get so used to what it is we\'re doing... that we kind of lose sight of the bigger picture. This weekend, I\'ll be going back to New Gloucester, Maine to run the Pineland Farms Trail Festival 50 Miler. A year ago, this race was my first 50 miler... my first ultramarathon. I\'m pretty excited to get back there and...\r\nWait... I\'m about to do a 50 MILE ULTRAMARATHON...crap...
\r\nYeah... that\'s the realization I had while recording episode 39 of the So THIS Is Fitness podcast. And it hit me just like that. I\'m about to go do an event that ties for 2nd longest and most challenging endurance event I\'ve ever done. This is serious business. Regardless of how much of a badass I think I am... this is going to push me pretty hard... mentally, physically, physiologically... I\'m gonna be out there, chugging along... one foot in front of the other... for over 10 hours. 50 miles... fifty freaking miles... Yeah, I\'d say I\'m about to do battle.\r\nPerhaps it is approppriate, then, to prepare for battle, as a warrior would.
\r\nThat means the total package, kids. If you\'re going to battle you\'ve gotta come armed to the teeth and ready to fight. In this case, I\'ve gotta come prepared to fight for every mile, every inch. Mental and physical preparation have to be excellent and they are equally important. Maybe your battle is different - maybe you\'re not running a race. Perhaps you\'re about to join the gym... or take your currently unused gym membership seriously. Maybe you\'re gonna clean up your nutrition and stop eating like a jerk (hey, call it what it is - I did for myself). Maybe you\'re going to finally take on a toxic personal relationship situation... whatever it is, you\'ve got to be ready. Physically and mentally. Whatever those might mean for you.\r\nPhysical preparation - your weapons, armor, and supplies.
\r\nFor me, or any of us with a race or endurance event... the weapons with which we will conquer the course are simple - our shoes... our bike... our feet and legs. Our armor serves to protect us through our endeavor - specialty athletic clothing... sunglasses, sunscreen, and bug spray... our hydration vest, belt, or handheld... We fill our pack with supplies meant to sustain us through the battle - gels, chews, chomps and food... water and electrolytes... salt tabs, bandages, headlamps and more... Just as the warrior sharpens and shines his blade, lays out his armor, and readies his supplies, so, too, do we in the days and nights before the battle. The pre-race selfies and pictures of our laid-out gear serve as a sign to all who may see or hear that we\'re ready for the fight and intend to emerge victorious.\r\n\"Know thyself, know thy enemy. A thousand battles, a thousand victories.\" - Sun Tzu
\r\nJust as it\'s important for the warrior to mentally prepare for the rigors of battle, and just as he\'s got no choice but to envision total victory... so too must we when we\'re facing down something like this. When we\'re about to take on a new phase in our fitness journey, we HAVE to believe it\'s going to be successful. We MUST have confidence in our ability to succeed! And we simply CANNOT doubt ourselves. When we step up to the start line of the race, we must know that we can succeed, and we must allow only one possibility - total victory. Be prepared for what happens when you hit that dark place and fall into your pain cave... whether it happens at mile 2, or 20, or 80... you have to be ready for it and know how to fight your way through to the other side. Only then can you achieve victory.\r\nBe the warrior - claim your victory.
\r\nSo as you wake up on race day, keep this in the forefront of your mind. As you don your armor and wield your blade... know that victory is assured. You are prepared, you are well trained, and you will win the battle.\r\n\r\nIt\'s that simple. And that\'s the topic of discussion today, kids - how to handle yourself on the eve of battle. However hyperbolic that might sound. Join me for episode 39 for more. Go be a badass - crush it, and #LiveLifeLimitless.\r\nWhat\'s in this episode:
\r\n\r\n - Interesting happenings at the gym
\r\n - Life is actually pretty good right now
\r\n - What to do when you\'re about to embark on a major journey\r\n
\r\n - including a conversation with Katrina White all about the upcoming Pineland Farms 50 Mile Ultramarathon
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','On The Eve Of Battle (Podcast #39)','','inherit','closed','closed','','1167-revision-v1','','','2017-05-25 12:14:38','2017-05-25 16:14:38','',1167,'http://sothisisfitness.com/2017/05/1167-revision-v1.html',0,'revision','',0),(1176,1,'2017-05-25 12:15:33','2017-05-25 16:15:33','On the eve of a great battle... there is much to do.
\r\nThere are plans to be finalized and preparations to be made. Warriors must gear up and mentally prepare for what they\'re about to do. Wait... wait... this seems a little... over the top... for a fitness blog.\r\nIs it, though?
\r\nWhen we\'re about to take on a new phase of our journey... well... we\'re no different from those warriors. Instead of swords and shields, we\'re donning running shoes and a water bottle, or cross-trainers and a sweat towel. And yes, we ARE about to do battle... just in a different way. It\'s wholly appropriate to hunker down and view it as such in order to get your head right for what\'s to come. And that\'s exactly what I\'m here to talk about... I don\'t know about YOU... but I\'VE got something big coming this weekend...\r\n\r\nFor the full chat on this, the conversation with Katrina White, and more... check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\n\r\nSometimes the enormity of our task doesn\'t occur to us.
\r\nSometimes we get so used to what it is we\'re doing... that we kind of lose sight of the bigger picture. This weekend, I\'ll be going back to New Gloucester, Maine to run the Pineland Farms Trail Festival 50 Miler. A year ago, this race was my first 50 miler... my first ultramarathon. I\'m pretty excited to get back there and...\r\nWait... I\'m about to do a 50 MILE ULTRAMARATHON...crap...
\r\nYeah... that\'s the realization I had while recording episode 39 of the So THIS Is Fitness podcast. And it hit me just like that. I\'m about to go do an event that ties for 2nd longest and most challenging endurance event I\'ve ever done. This is serious business. Regardless of how much of a badass I think I am... this is going to push me pretty hard... mentally, physically, physiologically... I\'m gonna be out there, chugging along... one foot in front of the other... for over 10 hours. 50 miles... fifty freaking miles... Yeah, I\'d say I\'m about to do battle.\r\nPerhaps it is approppriate, then, to prepare for battle, as a warrior would.
\r\nThat means the total package, kids. If you\'re going to battle you\'ve gotta come armed to the teeth and ready to fight. In this case, I\'ve gotta come prepared to fight for every mile, every inch. Mental and physical preparation have to be excellent and they are equally important. Maybe your battle is different - maybe you\'re not running a race. Perhaps you\'re about to join the gym... or take your currently unused gym membership seriously. Maybe you\'re gonna clean up your nutrition and stop eating like a jerk (hey, call it what it is - I did for myself). Maybe you\'re going to finally take on a toxic personal relationship situation... whatever it is, you\'ve got to be ready. Physically and mentally. Whatever those might mean for you.\r\nPhysical preparation - your weapons, armor, and supplies.
\r\nFor me, or any of us with a race or endurance event... the weapons with which we will conquer the course are simple - our shoes... our bike... our feet and legs. Our armor serves to protect us through our endeavor - specialty athletic clothing... sunglasses, sunscreen, and bug spray... our hydration vest, belt, or handheld... We fill our pack with supplies meant to sustain us through the battle - gels, chews, chomps and food... water and electrolytes... salt tabs, bandages, headlamps and more... Just as the warrior sharpens and shines his blade, lays out his armor, and readies his supplies, so, too, do we in the days and nights before the battle. The pre-race selfies and pictures of our laid-out gear serve as a sign to all who may see or hear that we\'re ready for the fight and intend to emerge victorious.\r\n\"Know thyself, know thy enemy. A thousand battles, a thousand victories.\" - Sun Tzu
\r\nJust as it\'s important for the warrior to mentally prepare for the rigors of battle, and just as he\'s got no choice but to envision total victory... so too must we when we\'re facing down something like this. When we\'re about to take on a new phase in our fitness journey, we HAVE to believe it\'s going to be successful. We MUST have confidence in our ability to succeed! And we simply CANNOT doubt ourselves. When we step up to the start line of the race, we must know that we can succeed, and we must allow only one possibility - total victory. Be prepared for what happens when you hit that dark place and fall into your pain cave... whether it happens at mile 2, or 20, or 80... you have to be ready for it and know how to fight your way through to the other side. Only then can you achieve victory.\r\nBe the warrior - claim your victory.
\r\nSo as you wake up on race day, keep this in the forefront of your mind. As you don your armor and wield your blade... know that victory is assured. You are prepared, you are well trained, and you will win the battle.\r\n\r\nIt\'s that simple. And that\'s the topic of discussion today, kids - how to handle yourself on the eve of battle. However hyperbolic that might sound. Join me for episode 39 for more. Go be a badass - crush it, and #LiveLifeLimitless.\r\nWhat\'s in this episode:
\r\n\r\n - Interesting happenings at the gym
\r\n - Life is actually pretty good right now
\r\n - What to do when you\'re about to embark on a major journey\r\n
\r\n - including a conversation with Katrina White all about the upcoming Pineland Farms 50 Mile Ultramarathon
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','On The Eve Of Battle (Podcast #39)','','inherit','closed','closed','','1167-revision-v1','','','2017-05-25 12:15:33','2017-05-25 16:15:33','',1167,'http://sothisisfitness.com/2017/05/1167-revision-v1.html',0,'revision','',0),(1178,1,'2017-06-01 12:05:57','2017-06-01 16:05:57','We are capable of incredible things.
\r\nSometimes I think we lose sight of... how BIG of a deal some of what we do is. We go out there and we do things that... days, weeks, months, or years prior... never would\'ve been possible... or even conceivable. This past weekend... I went back to the site of one of those things - my first Ultramarathon. I went back to Pineland Farms Trail Festival not only for my own new accomplishment... but to help a friend achieve her first Ultramarathon finish too.\r\n\r\nDuring the race... particularly in the final 7.7 miles... I was reminded of what it really means to push. To dig deep inside yourself... to a place that, perhaps, we didn\'t know existed (or maybe forgot was there). Somewhere we can only tap into during the most extreme moments...\r\nWhen we dig that deep, and push that hard... we discover who we truly are.
\r\nFor the full chat on this (and more) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nWe throw around phrases like \"push!\" and \"dig deep!\" a lot...
\r\n![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/06/IMG_20170528_114401_779-300x300.jpg\")
Those of us in sports and the fitness industry are particularly guilty of this. We encourage our friends, our clients, our teammates, even ourselves... to push just a little harder, dig a little deeper, and find just a little more effort than we think we can give. In that moment, we\'re simply trying to help someone achieve that last rep, that last few minutes or few plays on the field, perhaps that last quarter mile of the race.\r\nWe understand people can push a little harder despite themselves...
\r\nso we encourage them to do so. We want others to see they\'re capable of something more. And, perhaps, we want to see others achieve it to remind ourselves that we, too, are always able to push just a little bit more than we think we can. That is the very reason I beat people over the head with my belief on \"limits\"...\r\nThe only limits we truly have are the ones we set for ourselves.
\r\nSo we, too, go out there... and encourage ourselves to push a little harder... dig a little deeper. Maybe that\'s why we run farther, run faster. Maybe that\'s why we do things like run a marathon (or more)\r\n![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/06/race_3467_photo_53186068-e1496332024228-200x300.jpg\")
Or are we in it for the self-discovery?
\r\nI get asked a lot why I would ever do the things that I do. Sometimes its asked with a sense of bafflement at the apparent idiocy and self-torture of the thing I\'m doing. Other times it\'s asked with an utter lack of comprehension of what it is I\'ve managed to do... not just \"why\"... but \"how is someone ABLE to do that?\". I find I have a few answers to these questions, and they are always the same...\r\n\r\nI want to see what I can do. Because I couldn\'t do it before. Because... why NOT?\r\n\r\n\r\nAnd I know there are other answers, too. Answers I\'m not necessarily prepared to give out loud to the casual inquisitor. Something a little more personal. Perhaps... I want to feel... that certain something that only comes when you really need it... something that only shows itself, now, in the most serious of events. I had just scratched the surface with my first marathon... and I knew there was something to it... something more. And then... I found it... in the ultramarathon.\r\nUltra-endurance events reveal something... rare.
\r\nWhen you push hard enough for long enough... you reach the usual bounds of human capability. Some ultramarathoners (including myself) call this their \"pain cave\" or \"dark place\". It\'s something akin to \"the wall\" that marathoners experience, except in this case... it\'s wholly mental, and wholly different. It\'s both thrilling and terrifying to know that the vast majority of people will walk this earth their whole lives and not only never visit this place... but never even know it exists. \r\n\r\nThose of us who find ourselves there, however... well, once we do find ourselves there we\'re certainly neither thrilled nor terrified. What we experience when we visit that place... there are no words for. No singular emotion to describe it. There, in that desolate, desperate, rarely-visited place... you experience something very difficult to describe... something that isn\'t normally witnessed in the usual course of human existence. You experience your deepest, most vulnerable, most raw version of yourself. In that place... in that moment... you discover who you really are.\r\n![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/06/race_3467_photo_53183355-300x200.jpg\")
In that moment... you have a choice to make.
\r\nThat choice is how we discover who we really are. It\'s a pretty simple choice, too - you must either fight, and carry on... or not. You can choose to give in, and give up, and allow everything that\'s working against you to win.... or you can fight. You can choose to rise up, to battle the demons and beat back the darkness you face, and to ultimately claw your way to victory. There are an awful lot of things working against you inside that dark palce... how you choose to react, how you fight the battle (or not), and what you allow your final outcome to be are all how those of us who choose this sport discover ourselves.\r\nKatrina and I both had a choice to make.
\r\nWith 7.7 miles remaining of our 50 mile day, our pacer Tom pulled ahead with Katrina until they were just out of my sight. At that point, we both had a choice to make. Hers - to either break down and succumb to not just the crushing weight of this effort but also the emotional weight of leaving me behind... or to soldier on and trust that even if leav![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/06/received_1274166269340554-e1496332357764-217x300.jpeg\")
ing me behind cost me my race... I wouldn\'t have wanted her to sacrifice hers just to go down with me. My choice to make? Whether this was it - if I was going to fall apart and find my first DNF... or if I was going to pull it together, find the gas pedal, and punch my way through to the end of this thing despite being solo with nobody to lean on. It was heavy, and it was hard, for both of us...\r\nIn the end... we did it.
\r\nKatrina and I, in that moment, had to dive deep down to find what we needed. I had to revisit a place I\'d only been a scant couple of times before... and Katrina had to find her way to a place deep within herself that, perhaps, she had never before visited. And in the end... we found what we needed, and with it, we found ourselves, the finish line, and each other on the other side of it. I\'m so proud of Katrina for getting through all of that and achieving her first ultramarathon finish, and I\'m thrilled to have shared that experience with her. You learn a lot about a person when you endure something like that together... and now I\'ve seen Katrina in the final 10K of her first marathon and all but the tail end of her first 50 mile ultramarathon. I learned that not only is she one tough lady... but she has incredible physical, mental, and emotional resolve. She has what it takes to make tough decisions... to push past boundaries both implied, blatant, and imaginary. I learned that if there\'s something this woman needs... there\'s no stopping her. And we both got to that finish... and got our cowbell. What will you learn about YOURself when you fight through the dark place?![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/06/IMG_20170528_190127233-e1496332170267-178x300.jpg\")
\r\nNever forget - you are capable of incredible things.
\r\nWhether it\'s an ultramarathon, a 5k, weight loss success, muscle gains, or simply getting started in the gym... we are capable of so much more than we think. It just takes the courage to try. You need to learn how to dig deep. One day, you might find yourself in a position where you\'ve not only learned how... but decided that you\'ve glimpsed that deeper place... and you want to find a way to tap into it. When you reach that place, know that what you\'ve already accomplished still matters and is still significant. Take everything you\'ve learned and keep moving forward. Dig. Push. Achieve. Live Life Limitless.\r\nWhat\'s in this episode:
\r\n\r\n - this has gotta be FUN!
\r\n - Sharing the experience with friends and family
\r\n - Back to Pineland Farms Trail Festival
\r\n - Digging Deeper than “deep”
\r\n - \r\n
\r\n - what’s really in it for those of us who choose ultra endurance sports.
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n','Digging Deeper Than Deep (Podcast #40)','','publish','open','open','','digging-deeper-than-deep-podcast-40','','','2017-06-01 12:06:41','2017-06-01 16:06:41','',0,'http://sothisisfitness.com/?p=1178',0,'post','',0),(1201,1,'2017-06-01 11:58:18','2017-06-01 15:58:18','We are capable of incredible things.
\r\nSometimes I think we lose sight of... how BIG of a deal some of what we do is. We go out there and we do things that... days, weeks, months, or years prior... never would\'ve been possible... or even conceivable. This past weekend... I went back to the site of one of those things - my first Ultramarathon. I went back to Pineland Farms Trail Festival not only for my own new accomplishment... but to help a friend achieve her first Ultramarathon finish too.\r\n\r\nDuring the race... particularly in the final 7.7 miles... I was reminded of what it really means to push. To dig deep inside yourself... to a place that, perhaps, we didn\'t know existed (or maybe forgot was there). Somewhere we can only tap into during the most extreme moments...\r\nWhen we dig that deep, and push that hard... we discover who we truly are.
\r\nFor the full chat on this (and more) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nWe throw around phrases like \"push!\" and \"dig deep!\" a lot...
\r\nThose of us in sports and the fitness industry are particularly guilty of this. We encourage our friends, our clients, our teammates, even ourselves... to push just a little harder, dig a little deeper, and find just a little more effort than we think we can give. In that moment, we\'re simply trying to help someone achieve that last rep, that last few minutes or few plays on the field, perhaps that last quarter mile of the race.\r\nWe understand people can push a little harder despite themselves...
\r\nso we encourage them to do so. We want others to see they\'re capable of something more. And, perhaps, we want to see others achieve it to remind ourselves that we, too, are always able to push just a little bit more than we think we can. That is the very reason I beat people over the head with my belief on \"limits\"...\r\nThe only limits we truly have are the ones we set for ourselves.
\r\nSo we, too, go out there... and encourage ourselves to push a little harder... dig a little deeper. Maybe that\'s why we run farther, run faster. Maybe that\'s why we do things like run a marathon (or more)\r\nOr are we in it for the self-discovery?
\r\nI get asked a lot why I would ever do the things that I do. Sometimes its asked with a sense of bafflement at the apparent idiocy and self-torture of the thing I\'m doing. Other times it\'s asked with an utter lack of comprehension of what it is I\'ve managed to do... not just \"why\"... but \"how is someone ABLE to do that?\". I find I have a few answers to these questions, and they are always the same...\r\n\r\nI want to see what I can do. Because I couldn\'t do it before. Because... why NOT?\r\n\r\n\r\nAnd I know there are other answers, too. Answers I\'m not necessarily prepared to give out loud to the casual inquisitor. Something a little more personal. Perhaps... I want to feel... that certain something that only comes when you really need it... something that only shows itself, now, in the most serious of events. I had just scratched the surface with my first marathon... and I knew there was something to it... something more. And then... I found it... in the ultramarathon.\r\nUltra-endurance events reveal something... rare.
\r\nWhen you push hard enough for long enough... you reach the usual bounds of human capability. Some ultramarathoners (including myself) call this their \"pain cave\" or \"dark place\". It\'s something akin to \"the wall\" that marathoners experience, except in this case... it\'s wholly mental, and wholly different. It\'s both thrilling and terrifying to know that the vast majority of people will walk this earth their whole lives and not only never visit this place... but never even know it exists. \r\n\r\nThose of us who find ourselves there, however... well, once we do find ourselves there we\'re certainly neither thrilled nor terrified. What we experience when we visit that place... there are no words for. No singular emotion to describe it. There, in that desolate, desperate, rarely-visited place... you experience something very difficult to describe... something that isn\'t normally witnessed in the usual course of human existence. You experience your deepest, most vulnerable, most raw version of yourself. In that place... in that moment... you discover who you really are.\r\nIn that moment... you have a choice to make.
\r\nThat choice is how we discover who we really are. It\'s a pretty simple choice, too - you must either fight, and carry on... or not. You can choose to give in, and give up, and allow everything that\'s working against you to win.... or you can fight. You can choose to rise up, to battle the demons and beat back the darkness you face, and to ultimately claw your way to victory. There are an awful lot of things working against you inside that dark palce... how you choose to react, how you fight the battle (or not), and what you allow your final outcome to be are all how those of us who choose this sport discover ourselves.\r\nKatrina and I both had a choice to make.
\r\nAt 7.7 miles, our pacer Tom pulled ahead with Katrina until they were just out of my sight. At that point, we both had a choice to make. Hers - to either break down and succumb to not just the crushing weight of this effort but also the emotional weight of leaving me behind... or to soldier on and trust that even if leaving me behind cost me my race... I wouldn\'t have wanted her to sacrifice hers just to go down with me. My choice to make? Whether this was it - if I was going to fall apart and find my first DNF... or if I was going to pull it together, find the gas pedal, and punch my way through to the end of this thing despite being solo with nobody to lean on. It was heavy, and it was hard, for both of us...\r\nIn the end... we did it.
\r\nKatrina and I, in that moment, had to dive deep down to find what we needed. I had to revisit a place I\'d only been a scant couple of times before... and Katrina had to find her way to a place deep within herself that, perhaps, she had never before visited. And in the end... we found what we needed, and with it, we found ourselves, the finish line, and each other on the other side of it. I\'m so proud of Katrina for getting through all of that and achieving her first ultramarathon finish, and I\'m thrilled to have shared that experience with her. You learn a lot about a person when you endure something like that together... and now I\'ve seen Katrina in the final 10K of her first marathon and all but the tail end of her first 50 mile ultramarathon. I learned that not only is she one tough lady... but she has incredible physical, mental, and emotional resolve. She has what it takes to make tough decisions... to push past boundaries both implied, blatant, and imaginary. I learned that if there\'s something this woman needs... there\'s no stopping her. What will you learn about YOURself when you fight through the dark place?\r\nNever forget - you are capable of incredible things.
\r\nWhether it\'s an ultramarathon, a 5k, weight loss success, muscle gains, or simply getting started in the gym... we are capable of so much more than we think. It just takes the courage to try. You need to learn how to dig deep. One day, you might find yourself in a position where you\'ve not only learned how... but decided that you\'ve glimpsed that deeper place... and you want to find a way to tap into it. When you reach that place, know that what you\'ve already accomplished still matters and is still significant. Take everything you\'ve learned and keep moving forward. Dig. Push. Achieve.\r\nWhat\'s in this episode:
\r\n\r\n - this has gotta be FUN!
\r\n - Sharing the experience with friends and family
\r\n - Back to Pineland Farms Trail Festival
\r\n - Digging Deeper than “deep”
\r\n - \r\n
\r\n - what’s really in it for those of us who choose ultra endurance sports.
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n','Digging Deeper Than Deep (Podcast #40)','','inherit','closed','closed','','1178-revision-v1','','','2017-06-01 11:58:18','2017-06-01 15:58:18','',1178,'http://sothisisfitness.com/2017/06/1178-revision-v1.html',0,'revision','',0),(1195,1,'2017-06-01 11:46:20','2017-06-01 15:46:20','','race_3467_photo_53186068','','inherit','open','closed','','race_3467_photo_53186068','','','2017-06-01 11:46:20','2017-06-01 15:46:20','',1178,'http://sothisisfitness.com/wp-content/uploads/2017/06/race_3467_photo_53186068.jpg',0,'attachment','image/jpeg',0),(1196,1,'2017-06-01 11:46:26','2017-06-01 15:46:26','','race_3467_photo_53186087','','inherit','open','closed','','race_3467_photo_53186087','','','2017-06-01 11:46:26','2017-06-01 15:46:26','',1178,'http://sothisisfitness.com/wp-content/uploads/2017/06/race_3467_photo_53186087.jpg',0,'attachment','image/jpeg',0),(1197,1,'2017-06-01 11:46:34','2017-06-01 15:46:34','','race_3467_photo_53183385','','inherit','open','closed','','race_3467_photo_53183385','','','2017-06-01 11:46:34','2017-06-01 15:46:34','',1178,'http://sothisisfitness.com/wp-content/uploads/2017/06/race_3467_photo_53183385.jpg',0,'attachment','image/jpeg',0),(1198,1,'2017-06-01 11:46:40','2017-06-01 15:46:40','','race_3467_photo_53183355','','inherit','open','closed','','race_3467_photo_53183355','','','2017-06-01 11:46:40','2017-06-01 15:46:40','',1178,'http://sothisisfitness.com/wp-content/uploads/2017/06/race_3467_photo_53183355.jpg',0,'attachment','image/jpeg',0),(1192,1,'2017-06-01 08:58:50','2017-06-01 12:58:50','','received_1274166269340554','','inherit','open','closed','','received_1274166269340554','','','2017-06-01 11:52:17','2017-06-01 15:52:17','',1178,'http://sothisisfitness.com/wp-content/uploads/2017/06/received_1274166269340554.jpeg',0,'attachment','image/jpeg',0),(1193,1,'2017-06-01 08:58:59','2017-06-01 12:58:59','','received_1274166369340544','','inherit','open','closed','','received_1274166369340544','','','2017-06-01 08:58:59','2017-06-01 12:58:59','',0,'http://sothisisfitness.com/wp-content/uploads/2017/06/received_1274166369340544.mp4',0,'attachment','video/mp4',0),(1202,1,'2017-06-01 12:05:57','2017-06-01 16:05:57','We are capable of incredible things.
\r\nSometimes I think we lose sight of... how BIG of a deal some of what we do is. We go out there and we do things that... days, weeks, months, or years prior... never would\'ve been possible... or even conceivable. This past weekend... I went back to the site of one of those things - my first Ultramarathon. I went back to Pineland Farms Trail Festival not only for my own new accomplishment... but to help a friend achieve her first Ultramarathon finish too.\r\n\r\nDuring the race... particularly in the final 7.7 miles... I was reminded of what it really means to push. To dig deep inside yourself... to a place that, perhaps, we didn\'t know existed (or maybe forgot was there). Somewhere we can only tap into during the most extreme moments...\r\nWhen we dig that deep, and push that hard... we discover who we truly are.
\r\nFor the full chat on this (and more) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nWe throw around phrases like \"push!\" and \"dig deep!\" a lot...
\r\nThose of us in sports and the fitness industry are particularly guilty of this. We encourage our friends, our clients, our teammates, even ourselves... to push just a little harder, dig a little deeper, and find just a little more effort than we think we can give. In that moment, we\'re simply trying to help someone achieve that last rep, that last few minutes or few plays on the field, perhaps that last quarter mile of the race.\r\nWe understand people can push a little harder despite themselves...
\r\nso we encourage them to do so. We want others to see they\'re capable of something more. And, perhaps, we want to see others achieve it to remind ourselves that we, too, are always able to push just a little bit more than we think we can. That is the very reason I beat people over the head with my belief on \"limits\"...\r\nThe only limits we truly have are the ones we set for ourselves.
\r\nSo we, too, go out there... and encourage ourselves to push a little harder... dig a little deeper. Maybe that\'s why we run farther, run faster. Maybe that\'s why we do things like run a marathon (or more)\r\nOr are we in it for the self-discovery?
\r\nI get asked a lot why I would ever do the things that I do. Sometimes its asked with a sense of bafflement at the apparent idiocy and self-torture of the thing I\'m doing. Other times it\'s asked with an utter lack of comprehension of what it is I\'ve managed to do... not just \"why\"... but \"how is someone ABLE to do that?\". I find I have a few answers to these questions, and they are always the same...\r\n\r\nI want to see what I can do. Because I couldn\'t do it before. Because... why NOT?\r\n\r\n\r\nAnd I know there are other answers, too. Answers I\'m not necessarily prepared to give out loud to the casual inquisitor. Something a little more personal. Perhaps... I want to feel... that certain something that only comes when you really need it... something that only shows itself, now, in the most serious of events. I had just scratched the surface with my first marathon... and I knew there was something to it... something more. And then... I found it... in the ultramarathon.\r\nUltra-endurance events reveal something... rare.
\r\nWhen you push hard enough for long enough... you reach the usual bounds of human capability. Some ultramarathoners (including myself) call this their \"pain cave\" or \"dark place\". It\'s something akin to \"the wall\" that marathoners experience, except in this case... it\'s wholly mental, and wholly different. It\'s both thrilling and terrifying to know that the vast majority of people will walk this earth their whole lives and not only never visit this place... but never even know it exists. \r\n\r\nThose of us who find ourselves there, however... well, once we do find ourselves there we\'re certainly neither thrilled nor terrified. What we experience when we visit that place... there are no words for. No singular emotion to describe it. There, in that desolate, desperate, rarely-visited place... you experience something very difficult to describe... something that isn\'t normally witnessed in the usual course of human existence. You experience your deepest, most vulnerable, most raw version of yourself. In that place... in that moment... you discover who you really are.\r\nIn that moment... you have a choice to make.
\r\nThat choice is how we discover who we really are. It\'s a pretty simple choice, too - you must either fight, and carry on... or not. You can choose to give in, and give up, and allow everything that\'s working against you to win.... or you can fight. You can choose to rise up, to battle the demons and beat back the darkness you face, and to ultimately claw your way to victory. There are an awful lot of things working against you inside that dark palce... how you choose to react, how you fight the battle (or not), and what you allow your final outcome to be are all how those of us who choose this sport discover ourselves.\r\nKatrina and I both had a choice to make.
\r\nWith 7.7 miles remaining of our 50 mile day, our pacer Tom pulled ahead with Katrina until they were just out of my sight. At that point, we both had a choice to make. Hers - to either break down and succumb to not just the crushing weight of this effort but also the emotional weight of leaving me behind... or to soldier on and trust that even if leaving me behind cost me my race... I wouldn\'t have wanted her to sacrifice hers just to go down with me. My choice to make? Whether this was it - if I was going to fall apart and find my first DNF... or if I was going to pull it together, find the gas pedal, and punch my way through to the end of this thing despite being solo with nobody to lean on. It was heavy, and it was hard, for both of us...\r\nIn the end... we did it.
\r\nKatrina and I, in that moment, had to dive deep down to find what we needed. I had to revisit a place I\'d only been a scant couple of times before... and Katrina had to find her way to a place deep within herself that, perhaps, she had never before visited. And in the end... we found what we needed, and with it, we found ourselves, the finish line, and each other on the other side of it. I\'m so proud of Katrina for getting through all of that and achieving her first ultramarathon finish, and I\'m thrilled to have shared that experience with her. You learn a lot about a person when you endure something like that together... and now I\'ve seen Katrina in the final 10K of her first marathon and all but the tail end of her first 50 mile ultramarathon. I learned that not only is she one tough lady... but she has incredible physical, mental, and emotional resolve. She has what it takes to make tough decisions... to push past boundaries both implied, blatant, and imaginary. I learned that if there\'s something this woman needs... there\'s no stopping her. And we both got to that finish... and got our cowbell. What will you learn about YOURself when you fight through the dark place?\r\nNever forget - you are capable of incredible things.
\r\nWhether it\'s an ultramarathon, a 5k, weight loss success, muscle gains, or simply getting started in the gym... we are capable of so much more than we think. It just takes the courage to try. You need to learn how to dig deep. One day, you might find yourself in a position where you\'ve not only learned how... but decided that you\'ve glimpsed that deeper place... and you want to find a way to tap into it. When you reach that place, know that what you\'ve already accomplished still matters and is still significant. Take everything you\'ve learned and keep moving forward. Dig. Push. Achieve. Live Life Limitless.\r\nWhat\'s in this episode:
\r\n\r\n - this has gotta be FUN!
\r\n - Sharing the experience with friends and family
\r\n - Back to Pineland Farms Trail Festival
\r\n - Digging Deeper than “deep”
\r\n - \r\n
\r\n - what’s really in it for those of us who choose ultra endurance sports.
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n','Digging Deeper Than Deep (Podcast #40)','','inherit','closed','closed','','1178-revision-v1','','','2017-06-01 12:05:57','2017-06-01 16:05:57','',1178,'http://sothisisfitness.com/2017/06/1178-revision-v1.html',0,'revision','',0),(1187,1,'2017-06-01 08:50:23','2017-06-01 12:50:23','','digging deeper than deep','','inherit','open','closed','','wordswag_1496295159092','','','2017-06-01 09:15:30','2017-06-01 13:15:30','',0,'http://sothisisfitness.com/wp-content/uploads/2017/06/wordswag_1496295159092.png',0,'attachment','image/png',0),(1188,1,'2017-06-01 08:50:48','2017-06-01 12:50:48','','IMG_20170528_190127233','','inherit','open','closed','','img_20170528_190127233','','','2017-06-01 11:49:41','2017-06-01 15:49:41','',1178,'http://sothisisfitness.com/wp-content/uploads/2017/06/IMG_20170528_190127233.jpg',0,'attachment','image/jpeg',0),(1189,1,'2017-06-01 08:51:02','2017-06-01 12:51:02','','IMG_20170528_114401_779','','inherit','open','closed','','img_20170528_114401_779','','','2017-06-01 11:51:52','2017-06-01 15:51:52','',1178,'http://sothisisfitness.com/wp-content/uploads/2017/06/IMG_20170528_114401_779.jpg',0,'attachment','image/jpeg',0),(1190,1,'2017-06-01 08:51:24','2017-06-01 12:51:24','','IMG_20170528_114401_779','','inherit','open','closed','','img_20170528_114401_779-2','','','2017-06-01 08:51:24','2017-06-01 12:51:24','',0,'http://sothisisfitness.com/wp-content/uploads/2017/06/IMG_20170528_114401_779-1.jpg',0,'attachment','image/jpeg',0),(1191,1,'2017-06-01 08:51:39','2017-06-01 12:51:39','','IMG_20170528_055435','','inherit','open','closed','','img_20170528_055435','','','2017-06-01 08:51:39','2017-06-01 12:51:39','',0,'http://sothisisfitness.com/wp-content/uploads/2017/06/IMG_20170528_055435.jpg',0,'attachment','image/jpeg',0),(1200,1,'2017-06-01 11:54:08','2017-06-01 15:54:08','We are capable of incredible things.
\r\nSometimes I think we lose sight of... how BIG of a deal some of what we do is. We go out there and we do things that... days, weeks, months, or years prior... never would\'ve been possible... or even conceivable. This past weekend... I went back to the site of one of those things - my first Ultramarathon. I went back to Pineland Farms Trail Festival not only for my own new accomplishment... but to help a friend achieve her first Ultramarathon finish too.\r\n\r\nDuring the race... particularly in the final 7.7 miles... I was reminded of what it really means to push. To dig deep inside yourself... to a place that, perhaps, we didn\'t know existed (or maybe forgot was there). Somewhere we can only tap into during the most extreme moments...\r\nWhen we dig that deep, and push that hard... we discover who we truly are.
\r\nFor the full chat on this (and more) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nWe throw around phrases like \"push!\" and \"dig deep!\" a lot...
\r\nThose of us in sports and the fitness industry are particularly guilty of this. We encourage our friends, our clients, our teammates, even ourselves... to push just a little harder, dig a little deeper, and find just a little more effort than we think we can give. In that moment, we\'re simply trying to help someone achieve that last rep, that last few minutes or few plays on the field, perhaps that last quarter mile of the race.\r\nWe understand people can push a little harder despite themselves...
\r\nso we encourage them to do so. We want others to see they\'re capable of something more. And, perhaps, we want to see others achieve it to remind ourselves that we, too, are always able to push just a little bit more than we think we can. That is the very reason I beat people over the head with my belief on \"limits\"...\r\nThe only limits we truly have are the ones we set for ourselves.
\r\nSo we, too, go out there... and encourage ourselves to push a little harder... dig a little deeper. Maybe that\'s why we run farther, run faster. Maybe that\'s why we do things like run a marathon (or more)\r\nOr are we in it for the self-discovery?
\r\nI get asked a lot why I would ever do the things that I do. Sometimes its asked with a sense of bafflement at the apparent idiocy and self-torture of the thing I\'m doing. Other times it\'s asked with an utter lack of comprehension of what it is I\'ve managed to do... not just \"why\"... but \"how is someone ABLE to do that?\". I find I have a few answers to these questions, and they are always the same...\r\n\r\nI want to see what I can do. Because I couldn\'t do it before. Because... why NOT?\r\n\r\n\r\nAnd I know there are other answers, too. Answers I\'m not necessarily prepared to give out loud to the casual inquisitor. Something a little more personal. Perhaps... I want to feel... that certain something that only comes when you really need it... something that only shows itself, now, in the most serious of events. I had just scratched the surface with my first marathon... and I knew there was something to it... something more. And then... I found it... in the ultramarathon.\r\nUltra-endurance events reveal something... rare.
\r\nWhen you push hard enough for long enough... you reach the usual bounds of human capability. Some ultramarathoners (including myself) call this their \"pain cave\" or \"dark place\". It\'s something akin to \"the wall\" that marathoners experience, except in this case... it\'s wholly mental, and wholly different. It\'s both thrilling and terrifying to know that the vast majority of people will walk this earth their whole lives and not only never visit this place... but never even know it exists. \r\n\r\nThose of us who find ourselves there, however... well, once we do find ourselves there we\'re certainly neither thrilled nor terrified. What we experience when we visit that place... there are no words for. No singular emotion to describe it. There, in that desolate, desperate, rarely-visited place... you experience something very difficult to describe... something that isn\'t normally witnessed in the usual course of human existence. You experience your deepest, most vulnerable, most raw version of yourself. In that place... in that moment... you discover who you really are.\r\nIn that moment... you have a choice to make.
\r\nThat choice is how we discover who we really are. It\'s a pretty simple choice, too - you must either fight, and carry on... or not. You can choose to give in, and give up, and allow everything that\'s working against you to win.... or you can fight. You can choose to rise up, to battle the demons and beat back the darkness you face, and to ultimately claw your way to victory. There are an awful lot of things working against you inside that dark palce... how you choose to react, how you fight the battle (or not), and what you allow your final outcome to be are all how those of us who choose this sport discover ourselves.\r\nKatrina and I both had a choice to make.
\r\nAt 7.7 miles, our pacer Tom pulled ahead with Katrina until they were just out of my sight. At that point, we both had a choice to make. Hers - to either break down and succumb to not just the crushing weight of this effort but also the emotional weight of leaving me behind... or to soldier on and trust that even if leaving me behind cost me my race... I wouldn\'t have wanted her to sacrifice hers just to go down with me. My choice to make? Whether this was it - if I was going to fall apart and find my first DNF... or if I was going to pull it together, find the gas pedal, and punch my way through to the end of this thing despite being solo with nobody to lean on. It was heavy, and it was hard, for both of us...\r\nIn the end... we did it.
\r\nKatrina and I, in that moment, had to dive deep down to find what we needed. I had to revisit a place I\'d only been a scant couple of times before... and Katrina had to find her way to a place deep within herself that, perhaps, she had never before visited. And in the end... we found what we needed, and with it, we found ourselves, the finish line, and each other on the other side of it. I\'m so proud of Katrina for getting through all of that and achieving her first ultramarathon finish, and I\'m thrilled to have shared that experience with her. You learn a lot about a person when you endure something like that together... and now I\'ve seen Katrina in the final 10K of her first marathon and all but the tail end of her first 50 mile ultramarathon. I learned that not only is she one tough lady... but she has incredible physical, mental, and emotional resolve. She has what it takes to make tough decisions... to push past boundaries both implied, blatant, and imaginary. I learned that if there\'s something this woman needs... there\'s no stopping her. What will you learn about YOURself when you fight through the dark place?\r\nNever forget - you are capable of incredible things.
\r\nWhether it\'s an ultramarathon, a 5k, weight loss success, muscle gains, or simply getting started in the gym... we are capable of so much more than we think. It just takes the courage to try. You need to learn how to dig deep. One day, you might find yourself in a position where you\'ve not only learned how... but decided that you\'ve glimpsed that deeper place... and you want to find a way to tap into it. When you reach that place, know that what you\'ve already accomplished still matters and is still significant. Take everything you\'ve learned and keep moving forward. Dig. Push. Achieve.\r\nWhat\'s in this episode:
\r\n\r\n - this has gotta be FUN!
\r\n - Sharing the experience with friends and family
\r\n - Back to Pineland Farms Trail Festival
\r\n - Digging Deeper than “deep”
\r\n - \r\n
\r\n - what’s really in it for those of us who choose ultra endurance sports.
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n','Digging Deeper Than Deep (Podcast #40)','','inherit','closed','closed','','1178-revision-v1','','','2017-06-01 11:54:08','2017-06-01 15:54:08','',1178,'http://sothisisfitness.com/2017/06/1178-revision-v1.html',0,'revision','',0),(1199,1,'2017-06-01 11:53:23','2017-06-01 15:53:23','We are capable of incredible things.
\r\nSometimes I think we lose sight of... how BIG of a deal some of what we do is. We go out there and we do things that... days, weeks, months, or years prior... never would\'ve been possible... or even conceivable. This past weekend... I went back to the site of one of those things - my first Ultramarathon. I went back to Pineland Farms Trail Festival not only for my own new accomplishment... but to help a friend achieve her first Ultramarathon finish too.\r\n\r\nDuring the race... particularly in the final 7.7 miles... I was reminded of what it really means to push. To dig deep inside yourself... to a place that, perhaps, we didn\'t know existed (or maybe forgot was there). Somewhere we can only tap into during the most extreme moments...\r\nWhen we dig that deep, and push that hard... we discover who we truly are.
\r\nFor the full chat on this, the conversation with Katrina White, and more... check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nWe throw around phrases like \"push!\" and \"dig deep!\" a lot...
\r\nThose of us in sports and the fitness industry are particularly guilty of this. We encourage our friends, our clients, our teammates, even ourselves... to push just a little harder, dig a little deeper, and find just a little more effort than we think we can give. In that moment, we\'re simply trying to help someone achieve that last rep, that last few minutes or few plays on the field, perhaps that last quarter mile of the race.\r\nWe understand people can push a little harder despite themselves...
\r\nso we encourage them to do so. We want others to see they\'re capable of something more. And, perhaps, we want to see others achieve it to remind ourselves that we, too, are always able to push just a little bit more than we think we can. That is the very reason I beat people over the head with my belief on \"limits\"...\r\nThe only limits we truly have are the ones we set for ourselves.
\r\nSo we, too, go out there... and encourage ourselves to push a little harder... dig a little deeper. Maybe that\'s why we run farther, run faster. Maybe that\'s why we do things like run a marathon (or more)\r\nOr are we in it for the self-discovery?
\r\nI get asked a lot why I would ever do the things that I do. Sometimes its asked with a sense of bafflement at the apparent idiocy and self-torture of the thing I\'m doing. Other times it\'s asked with an utter lack of comprehension of what it is I\'ve managed to do... not just \"why\"... but \"how is someone ABLE to do that?\". I find I have a few answers to these questions, and they are always the same...\r\n\r\nI want to see what I can do. Because I couldn\'t do it before. Because... why NOT?\r\n\r\n\r\nAnd I know there are other answers, too. Answers I\'m not necessarily prepared to give out loud to the casual inquisitor. Something a little more personal. Perhaps... I want to feel... that certain something that only comes when you really need it... something that only shows itself, now, in the most serious of events. I had just scratched the surface with my first marathon... and I knew there was something to it... something more. And then... I found it... in the ultramarathon.\r\nUltra-endurance events reveal something... rare.
\r\nWhen you push hard enough for long enough... you reach the usual bounds of human capability. Some ultramarathoners (including myself) call this their \"pain cave\" or \"dark place\". It\'s something akin to \"the wall\" that marathoners experience, except in this case... it\'s wholly mental, and wholly different. It\'s both thrilling and terrifying to know that the vast majority of people will walk this earth their whole lives and not only never visit this place... but never even know it exists. \r\n\r\nThose of us who find ourselves there, however... well, once we do find ourselves there we\'re certainly neither thrilled nor terrified. What we experience when we visit that place... there are no words for. No singular emotion to describe it. There, in that desolate, desperate, rarely-visited place... you experience something very difficult to describe... something that isn\'t normally witnessed in the usual course of human existence. You experience your deepest, most vulnerable, most raw version of yourself. In that place... in that moment... you discover who you really are.\r\nIn that moment... you have a choice to make.
\r\nThat choice is how we discover who we really are. It\'s a pretty simple choice, too - you must either fight, and carry on... or not. You can choose to give in, and give up, and allow everything that\'s working against you to win.... or you can fight. You can choose to rise up, to battle the demons and beat back the darkness you face, and to ultimately claw your way to victory. There are an awful lot of things working against you inside that dark palce... how you choose to react, how you fight the battle (or not), and what you allow your final outcome to be are all how those of us who choose this sport discover ourselves.\r\nKatrina and I both had a choice to make.
\r\nAt 7.7 miles, our pacer Tom pulled ahead with Katrina until they were just out of my sight. At that point, we both had a choice to make. Hers - to either break down and succumb to not just the crushing weight of this effort but also the emotional weight of leaving me behind... or to soldier on and trust that even if leaving me behind cost me my race... I wouldn\'t have wanted her to sacrifice hers just to go down with me. My choice to make? Whether this was it - if I was going to fall apart and find my first DNF... or if I was going to pull it together, find the gas pedal, and punch my way through to the end of this thing despite being solo with nobody to lean on. It was heavy, and it was hard, for both of us...\r\nIn the end... we did it.
\r\nKatrina and I, in that moment, had to dive deep down to find what we needed. I had to revisit a place I\'d only been a scant couple of times before... and Katrina had to find her way to a place deep within herself that, perhaps, she had never before visited. And in the end... we found what we needed, and with it, we found ourselves, the finish line, and each other on the other side of it. I\'m so proud of Katrina for getting through all of that and achieving her first ultramarathon finish, and I\'m thrilled to have shared that experience with her. You learn a lot about a person when you endure something like that together... and now I\'ve seen Katrina in the final 10K of her first marathon and all but the tail end of her first 50 mile ultramarathon. I learned that not only is she one tough lady... but she has incredible physical, mental, and emotional resolve. She has what it takes to make tough decisions... to push past boundaries both implied, blatant, and imaginary. I learned that if there\'s something this woman needs... there\'s no stopping her. What will you learn about YOURself when you fight through the dark place?\r\nNever forget - you are capable of incredible things.
\r\nWhether it\'s an ultramarathon, a 5k, weight loss success, muscle gains, or simply getting started in the gym... we are capable of so much more than we think. It just takes the courage to try. You need to learn how to dig deep. One day, you might find yourself in a position where you\'ve not only learned how... but decided that you\'ve glimpsed that deeper place... and you want to find a way to tap into it. When you reach that place, know that what you\'ve already accomplished still matters and is still significant. Take everything you\'ve learned and keep moving forward. Dig. Push. Achieve.\r\nWhat\'s in this episode:
\r\n\r\n - this has gotta be FUN!
\r\n - Sharing the experience with friends and family
\r\n - Back to Pineland Farms Trail Festival
\r\n - Digging Deeper than “deep”
\r\n - \r\n
\r\n - what’s really in it for those of us who choose ultra endurance sports.
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n','Digging Deeper Than Deep (Podcast #40)','','inherit','closed','closed','','1178-revision-v1','','','2017-06-01 11:53:23','2017-06-01 15:53:23','',1178,'http://sothisisfitness.com/2017/06/1178-revision-v1.html',0,'revision','',0),(1194,1,'2017-06-01 09:31:34','2017-06-01 13:31:34','We are capable of incredible things.
\r\nSometimes I think we lose sight of... how BIG of a deal some of what we do is. We go out there and we do things that... days, weeks, months, or years prior... never would\'ve been possible... or even conceivable. This past weekend... I went back to the site of one of those things - my first Ultramarathon. I went back to Pineland Farms Trail Festival not only for my own new accomplishment... but to help a friend achieve her first Ultramarathon finish too.\r\n\r\nDuring the race... particularly in the final 7.7 miles... I was reminded of what it really means to push. To dig deep inside yourself... to a place that, perhaps, we didn\'t know existed (or maybe forgot was there). Somewhere we can only tap into during the most extreme moments...\r\nWhen we dig that deep, and push that hard... we discover who we truly are.
\r\nFor the full chat on this, the conversation with Katrina White, and more... check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nWe throw around phrases like \"push!\" and \"dig deep!\" a lot...
\r\nThose of us in sports and the fitness industry are particularly guilty of this. We encourage our friends, our clients, our teammates, even ourselves... to push just a little harder, dig a little deeper, and find just a little more effort than we think we can give. In that moment, we\'re simply trying to help someone achieve that last rep, that last few minutes or few plays on the field, perhaps that last quarter mile of the race.\r\nWe understand people can push a little harder despite themselves...
\r\nso we encourage them to do so. We want others to see they\'re capable of something more. And, perhaps, we want to see others achieve it to remind ourselves that we, too, are always able to push just a little bit more than we think we can. That is the very reason I beat people over the head with my belief on \"limits\"...\r\nThe only limits we truly have are the ones we set for ourselves.
\r\nSo we, too, go out there... and encourage ourselves to push a little harder... dig a little deeper. Maybe that\'s why we run farther, run faster. Maybe that\'s why we do things like run a marathon (or more)\r\nOr are we in it for the self-discovery?
\r\nI get asked a lot why I would ever do the things that I do. Sometimes its asked with a sense of bafflement at the apparent idiocy and self-torture of the thing I\'m doing. Other times it\'s asked with an utter lack of comprehension of what it is I\'ve managed to do... not just \"why\"... but \"how is someone ABLE to do that?\". I find I have a few answers to these questions, and they are always the same...\r\n\r\nI want to see what I can do. Because I couldn\'t do it before. Because... why NOT?\r\n\r\n\r\nAnd I know there are other answers, too. Answers I\'m not necessarily prepared to give out loud to the casual inquisitor. Something a little more personal. Perhaps... I want to feel... that certain something that only comes when you really need it... something that only shows itself, now, in the most serious of events. I had just scratched the surface with my first marathon... and I knew there was something to it... something more. And then... I found it... in the ultramarathon.\r\nUltra-endurance events reveal something... rare.
\r\nWhen you push hard enough for long enough... you reach the usual bounds of human capability. Some ultramarathoners (including myself) call this their \"pain cave\" or \"dark place\". It\'s something akin to \"the wall\" that marathoners experience, except in this case... it\'s wholly mental, and wholly different. It\'s both thrilling and terrifying to know that the vast majority of people will walk this earth their whole lives and not only never visit this place... but never even know it exists. \r\n\r\nThose of us who find ourselves there, however... well, once we do find ourselves there we\'re certainly neither thrilled nor terrified. What we experience when we visit that place... there are no words for. No singular emotion to describe it. There, in that desolate, desperate, rarely-visited place... you experience something very difficult to describe... something that isn\'t normally witnessed in the usual course of human existence. You experience your deepest, most vulnerable, most raw version of yourself. In that place... in that moment... you discover who you really are.\r\nIn that moment... you have a choice to make.
\r\nThat choice is how we discover who we really are. It\'s a pretty simple choice, too - you must either fight, and carry on... or not. You can choose to give in, and give up, and allow everything that\'s working against you to win.... or you can fight. You can choose to rise up, to battle the demons and beat back the darkness you face, and to ultimately claw your way to victory. There are an awful lot of things working against you inside that dark palce... how you choose to react, how you fight the battle (or not), and what you allow your final outcome to be are all how those of us who choose this sport discover ourselves.\r\nKatrina and I both had a choice to make.
\r\nAt 7.7 miles, our pacer Tom pulled ahead with Katrina until they were just out of my sight. At that point, we both had a choice to make. Hers - to either break down and succumb to not just the crushing weight of this effort but also the emotional weight of leaving me behind... or to soldier on and trust that even if leaving me behind cost me my race... I wouldn\'t have wanted her to sacrifice hers just to go down with me. My choice to make? Whether this was it - if I was going to fall apart and find my first DNF... or if I was going to pull it together, find the gas pedal, and punch my way through to the end of this thing despite being solo with nobody to lean on. It was heavy, and it was hard, for both of us...\r\nIn the end... we did it.
\r\nKatrina and I, in that moment, had to dive deep down to find what we needed. I had to revisit a place I\'d only been a scant couple of times before... and Katrina had to find her way to a place deep within herself that, perhaps, she had never before visited. And in the end... we found what we needed, and with it, we found ourselves, the finish line, and each other on the other side of it. I\'m so proud of Katrina for getting through all of that and achieving her first ultramarathon finish, and I\'m thrilled to have shared that experience with her. You learn a lot about a person when you endure something like that together... and now I\'ve seen Katrina in the final 10K of her first marathon and all but the tail end of her first 50 mile ultramarathon. I learned that not only is she one tough lady... but she has incredible physical, mental, and emotional resolve. She has what it takes to make tough decisions... to push past boundaries both implied, blatant, and imaginary. I learned that if there\'s something this woman needs... there\'s no stopping her. What will you learn about YOURself when you fight through the dark place?\r\nNever forget - you are capable of incredible things.
\r\nWhether it\'s an ultramarathon, a 5k, weight loss success, muscle gains, or simply getting started in the gym... we are capable of so much more than we think. It just takes the courage to try. You need to learn how to dig deep. One day, you might find yourself in a position where you\'ve not only learned how... but decided that you\'ve glimpsed that deeper place... and you want to find a way to tap into it. When you reach that place, know that what you\'ve already accomplished still matters and is still significant. Take everything you\'ve learned and keep moving forward. Dig. Push. Achieve.\r\nWhat\'s in this episode:
\r\n\r\n - this has gotta be FUN!
\r\n - Sharing the experience with friends and family
\r\n - Back to Pineland Farms Trail Festival
\r\n - Digging Deeper than “deep”
\r\n - \r\n
\r\n - what’s really in it for those of us who choose ultra endurance sports.
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n','Digging Deeper Than Deep (Podcast #40)','','inherit','closed','closed','','1178-revision-v1','','','2017-06-01 09:31:34','2017-06-01 13:31:34','',1178,'http://sothisisfitness.com/2017/06/1178-revision-v1.html',0,'revision','',0),(1204,1,'2017-06-09 15:33:58','2017-06-09 19:33:58','Our fitness routine is insane.
\r\nSeriously - the definition of insanity is doing the same thing over and over... And expecting a different result. Why do we expect that our same cycle of failure at the gym is eventually going to result in success? Something we\'re doing is not working.\r\n\r\nIts time to try a new approach.\r\n\r\nWe need a new way. A plan that will work. Something that\'s proven. Times have changed, we have changed, and the fitness industry has changed. I\'d like to propose \"The New Workout Plan\". It\'s time we finally get somewhere.\r\n\r\nFor the full chat on this (and more) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nThe game\'s no fun when you\'re losing.
\r\nIt\'s tough to win the game when you don\'t know how to play. Frankly, I think that\'s a large part of the problem with fitness today - people simply don\'t know how to play the game! When you\'re losing, you get frustrated, you get discouraged, and you lose interest. Then, all of a sudden, you\'re cancelling your gym membership. Wouldn\'t it be so much easier if you had a plan you knew would work?\r\nThat\'s where \"The New Workout Plan\" comes in.
\r\nIt\'s simple, really, and it\'s what I do with my clients at the gym! It\'s all about what you\'re actually doing at the gym and with your workouts. Simply spending your time on a little cardio isn\'t gonna get you there... neither is farting around on a couple of machines with no real goal, aim, or formula. There\'s a few components that a good solid workout plan should have.\r\nStep 1 - Warm-Up
\r\nYes, it DOES matter. Warming up prior to your workout serves several purposes, from helping prevent injury to warming up cold muscles to all the biological processes that happen. The long and the short of it is... it REALLY DOES MATTER! So what, exactly, should a warm-up look like? A good dynamic warm-up is going to simulate the workout you\'re about to do - it should be a very watered down version of what\'s coming. Some non-weighted movements, some mobility, some agility... a little of everything. NOT just cardio on the treadmill/bike and NOT just static stretching.\r\nStep 2 - Strength Training
\r\nYes, that includes you. FOR THE OVERWHELMING MAJORITY OF PEOPLE, strength is going to help you get to your goals. Want to lose weight/burn fat? Run farther or faster? Get stronger or bigger? Guess what - strength training is going to help (yes, even to LOSE weight). There\'s lots of sciencey explanation to it, but just trust me here (if you don\'t, ok... go research it!).\r\n\r\nThis doesn\'t mean just bench, squad, deadlift.\r\n\r\nThere\'s SO much more to strength training than the old standbys. You don\'t need a barbell, heck, you don\'t even need dumbbells... and you CERTAINLY do NOT need machines. As a matter of fact, stay the heck away from the \"strength machines\" - your time is better spent elsewhere. Use kettlebells, medicine balls, resistance bands, TRX, heck, use your BODYWEIGHT! There are SO many different ways to train strength... functional training, circuit training, metabolic training... oh the fun you can have! I STRONGLY, strongly, strongly recommend you enlist the help of a personal trainer or coach. There ARE so many ways to train... and often, in order to get the best, fastest, and most efficient, effective results... you need a knowledgable guide to help you find your way. Make the investment... it\'s worth it.\r\nStep 3 - Cardio
\r\nYes, cardio does have a place here, but it\'s not always the main event, k? Your cardio needs will vary based on MANY factors, but in general, for most people, 15 to 30 minutes at a 7 out of 10 effort level will do you a lot of good. This can be treadmill, bike, elliptical, whatever you like. Heck, go outside for a run, enjoy the weather! Depending on how you do your strength training, there might even be cardio involved there, too! It doesn\'t have to suck, and it doesn\'t have to be boring.\r\nStep 4 - Cool-Down
\r\nDepending on how hard you\'re going and what, exactly, your workout was... it\'s more than likely that a cooldown of some kind is advisable. It won\'t take long, and it isn\'t complicated - a cooldown is just an opportunity for your body to come down gently from what you just did... bring that heart rate down gently, don\'t lock up and get stiff, etc. Walk gently stepping down the intensity over the course of like 5 minutes - that sort of thing. Again, there\'s science to it... but unless you feel like researching, trust me here.\r\nStep 5 - Mobility & Flexibility
\r\nThis is SO BEYOND CRUCIAL. I can\'t even TELL you how important this is. When you\'re done with your workout you simply MUST work on mobility and flexibility. If you don\'t know what foam rolling is, it\'s time to get educated. The short version here is, it\'s basically self-massage, and it is massively important. Do it. Seriously. It\'s going to be awful WHILE you\'re doing it, but it\'s well worth it in the end, and you\'ll feel SO much better after. This is so important I\'m going to do a whole blog post dedicated just to foam rolling and mobility in the near future.\r\nThe old way is out - time for The New Workout Plan
\r\nGone are the days of the past - a brisk walk on the treadmill for 40 minutes, or absolutely crushing the elliptical for 30 minutes... just isn\'t gonna cut it. I chat all about this a little more in-depth in Podcast Episode 41, but a real easy way to succeed here? Enlist the help of a coach or personal trainer.\r\nIf you\'re interested in MY help...
\r\nWell, we can do that too. I AM now accepting Virtual Training clients. What\'s that mean? What\'s involved? Shoot me a message at Darrell@SoTHISIsFitness.com with the subject \"virtual coaching\" and let\'s chat :)\r\nWhat\'s in this episode:
\r\n\r\n - The Joy of Running
\r\n - I\'ve got to make things easier on myself
\r\n - The New Workout Plan
\r\n - \r\n
\r\n - How we\'ve failed in the past, how to build the new plan, and how to succeed
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','The New Workout Plan (Podcast #41)','','publish','open','open','','the-new-workout-plan-podcast-41','','','2017-06-09 15:33:58','2017-06-09 19:33:58','',0,'http://sothisisfitness.com/?p=1204',0,'post','',0),(1206,0,'2017-06-09 10:51:56','2017-06-09 14:51:56','This is a sample post.','Hello World!','','trash','open','open','','__trashed','','','2017-06-09 10:51:56','2017-06-09 14:51:56','',0,'http://sothisisfitness.com/?p=1206',0,'post','',0),(1207,0,'2017-06-09 10:51:56','2017-06-09 14:51:56','This is a sample post.','Hello World!','','inherit','closed','closed','','1206-revision-v1','','','2017-06-09 10:51:56','2017-06-09 14:51:56','',1206,'http://sothisisfitness.com/2017/06/1206-revision-v1.html',0,'revision','',0),(1208,1,'2017-06-09 11:49:16','2017-06-09 15:49:16','','The New Workout Plan Podcast Ep 41','','inherit','open','closed','','wordswag_1496978880818','','','2017-06-09 11:50:38','2017-06-09 15:50:38','',1204,'http://sothisisfitness.com/wp-content/uploads/2017/06/wordswag_1496978880818.png',0,'attachment','image/png',0),(1209,1,'2017-06-09 12:09:18','2017-06-09 16:09:18','Our fitness routine is insane.
\r\nSeriously - the definition of insanity is doing the same thing over and over... And expecting a different result. Why do we expect that our same cycle of failure at the gym is eventually going to result in success? Something we\'re doing is not working.\r\n\r\nIts time to try a new approach.\r\n\r\nWe need a new way. A plan that will work. Something that\'s proven. Times have changed, we have changed, and the fitness industry has changed. I\'d like to propose \"The New Workout Plan\". It\'s time we finally get somewhere.\r\n\r\nFor the full chat on this (and more) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nThe game\'s no fun when you\'re losing.
\r\nIt\'s tough to win the game when you don\'t know how to play. Frankly, I think that\'s a large part of the problem with fitness today - people simply don\'t know how to play the game! When you\'re losing, you get frustrated, you get discouraged, and you lose interest. Then, all of a sudden, you\'re cancelling your gym membership. Wouldn\'t it be so much easier if you had a plan you knew would work?\r\nThat\'s where \"The New Workout Plan\" comes in.
\r\nIt\'s simple, really, and it\'s what I do with my clients at the gym! It\'s all about what you\'re actually doing at the gym and with your workouts. Simply spending your time on a little cardio isn\'t gonna get you there... neither is farting around on a couple of machines with no real goal, aim, or formula.\r\n\r\nYour workout should consist of: Dynamic Warm-Up, Strength, Cardio, Cool-down and Mobility/Flexibility work. What\'s that all mean? It\'ll take a little longer than just one blog for THAT, unless you want to be here all day. We can break this out into chunks on the blog soon, but for now - know that simply a brisk walk on the treadmill for 40 minutes, or absolutely crushing the elliptical for 30 minutes... just isn\'t gonna cut it. I chat all about this in Podcast Episode 41, but a real easy way to succeed here? Enlist the help of a coach or personal trainer.\r\nIf you\'re interested in MY help...
\r\nWell, we can do that too. I AM now accepting Virtual Training clients. What\'s that mean? What\'s involved? Shoot me a message at Darrell@SoTHISIsFitness.com with the subject \"virtual coaching\" and let\'s chat :)\r\nWhat\'s in this episode:
\r\n\r\n - The Joy of Running
\r\n - I\'ve got to make things easier on myself
\r\n - The New Workout Plan
\r\n - \r\n
\r\n - How we\'ve failed in the past, how to build the new plan, and how to succeed
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','The New Workout Plan (Podcast #41)','','inherit','closed','closed','','1204-revision-v1','','','2017-06-09 12:09:18','2017-06-09 16:09:18','',1204,'http://sothisisfitness.com/2017/06/1204-revision-v1.html',0,'revision','',0),(1205,1,'2017-06-09 10:01:22','2017-06-09 14:01:22','Our fitness routine is insane.
\r\nSeriously - the definition of insanity is doing the same thing over and over... And expecting a different result. Why do we expect that our same cycle of failure at the gym is eventually thing to result in success? Something we\'re doing is not working.\r\n\r\nIts time to try a new approach.\r\n\r\nWe need a new way. A plan that will work. Something that\'s proven. Times have changed, we have changed, and the fitness industry has changed. I\'d like to propose \"The New Workout Plan\". It\'s time we finally get somewhere.\r\n\r\nFor the full chat on this (and more) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nWe throw around phrases like \"push!\" and \"dig deep!\" a lot...
\r\nThose of us in sports and the fitness industry are particularly guilty of this. We encourage our friends, our clients, our teammates, even ourselves... to push just a little harder, dig a little deeper, and find just a little more effort than we think we can give. In that moment, we\'re simply trying to help someone achieve that last rep, that last few minutes or few plays on the field, perhaps that last quarter mile of the race.\r\nWe understand people can push a little harder despite themselves...
\r\nso we encourage them to do so. We want others to see they\'re capable of something more. And, perhaps, we want to see others achieve it to remind ourselves that we, too, are always able to push just a little bit more than we think we can. That is the very reason I beat people over the head with my belief on \"limits\"...\r\nThe only limits we truly have are the ones we set for ourselves.
\r\nSo we, too, go out there... and encourage ourselves to push a little harder... dig a little deeper. Maybe that\'s why we run farther, run faster. Maybe that\'s why we do things like run a marathon (or more)\r\nOr are we in it for the self-discovery?
\r\nI get asked a lot why I would ever do the things that I do. Sometimes its asked with a sense of bafflement at the apparent idiocy and self-torture of the thing I\'m doing. Other times it\'s asked with an utter lack of comprehension of what it is I\'ve managed to do... not just \"why\"... but \"how is someone ABLE to do that?\". I find I have a few answers to these questions, and they are always the same...\r\n\r\nI want to see what I can do. Because I couldn\'t do it before. Because... why NOT?\r\n\r\n\r\nAnd I know there are other answers, too. Answers I\'m not necessarily prepared to give out loud to the casual inquisitor. Something a little more personal. Perhaps... I want to feel... that certain something that only comes when you really need it... something that only shows itself, now, in the most serious of events. I had just scratched the surface with my first marathon... and I knew there was something to it... something more. And then... I found it... in the ultramarathon.\r\nUltra-endurance events reveal something... rare.
\r\nWhen you push hard enough for long enough... you reach the usual bounds of human capability. Some ultramarathoners (including myself) call this their \"pain cave\" or \"dark place\". It\'s something akin to \"the wall\" that marathoners experience, except in this case... it\'s wholly mental, and wholly different. It\'s both thrilling and terrifying to know that the vast majority of people will walk this earth their whole lives and not only never visit this place... but never even know it exists. \r\n\r\nThose of us who find ourselves there, however... well, once we do find ourselves there we\'re certainly neither thrilled nor terrified. What we experience when we visit that place... there are no words for. No singular emotion to describe it. There, in that desolate, desperate, rarely-visited place... you experience something very difficult to describe... something that isn\'t normally witnessed in the usual course of human existence. You experience your deepest, most vulnerable, most raw version of yourself. In that place... in that moment... you discover who you really are.\r\nIn that moment... you have a choice to make.
\r\nThat choice is how we discover who we really are. It\'s a pretty simple choice, too - you must either fight, and carry on... or not. You can choose to give in, and give up, and allow everything that\'s working against you to win.... or you can fight. You can choose to rise up, to battle the demons and beat back the darkness you face, and to ultimately claw your way to victory. There are an awful lot of things working against you inside that dark palce... how you choose to react, how you fight the battle (or not), and what you allow your final outcome to be are all how those of us who choose this sport discover ourselves.\r\nKatrina and I both had a choice to make.
\r\nWith 7.7 miles remaining of our 50 mile day, our pacer Tom pulled ahead with Katrina until they were just out of my sight. At that point, we both had a choice to make. Hers - to either break down and succumb to not just the crushing weight of this effort but also the emotional weight of leaving me behind... or to soldier on and trust that even if leaving me behind cost me my race... I wouldn\'t have wanted her to sacrifice hers just to go down with me. My choice to make? Whether this was it - if I was going to fall apart and find my first DNF... or if I was going to pull it together, find the gas pedal, and punch my way through to the end of this thing despite being solo with nobody to lean on. It was heavy, and it was hard, for both of us...\r\nIn the end... we did it.
\r\nKatrina and I, in that moment, had to dive deep down to find what we needed. I had to revisit a place I\'d only been a scant couple of times before... and Katrina had to find her way to a place deep within herself that, perhaps, she had never before visited. And in the end... we found what we needed, and with it, we found ourselves, the finish line, and each other on the other side of it. I\'m so proud of Katrina for getting through all of that and achieving her first ultramarathon finish, and I\'m thrilled to have shared that experience with her. You learn a lot about a person when you endure something like that together... and now I\'ve seen Katrina in the final 10K of her first marathon and all but the tail end of her first 50 mile ultramarathon. I learned that not only is she one tough lady... but she has incredible physical, mental, and emotional resolve. She has what it takes to make tough decisions... to push past boundaries both implied, blatant, and imaginary. I learned that if there\'s something this woman needs... there\'s no stopping her. And we both got to that finish... and got our cowbell. What will you learn about YOURself when you fight through the dark place?\r\nNever forget - you are capable of incredible things.
\r\nWhether it\'s an ultramarathon, a 5k, weight loss success, muscle gains, or simply getting started in the gym... we are capable of so much more than we think. It just takes the courage to try. You need to learn how to dig deep. One day, you might find yourself in a position where you\'ve not only learned how... but decided that you\'ve glimpsed that deeper place... and you want to find a way to tap into it. When you reach that place, know that what you\'ve already accomplished still matters and is still significant. Take everything you\'ve learned and keep moving forward. Dig. Push. Achieve. Live Life Limitless.\r\nWhat\'s in this episode:
\r\n\r\n - this has gotta be FUN!
\r\n - Sharing the experience with friends and family
\r\n - Back to Pineland Farms Trail Festival
\r\n - Digging Deeper than “deep”
\r\n - \r\n
\r\n - what’s really in it for those of us who choose ultra endurance sports.
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n','The New Workout Plan (Podcast #41)','','inherit','closed','closed','','1204-revision-v1','','','2017-06-09 10:01:22','2017-06-09 14:01:22','',1204,'http://sothisisfitness.com/2017/06/1204-revision-v1.html',0,'revision','',0),(1210,1,'2017-06-09 15:33:58','2017-06-09 19:33:58','Our fitness routine is insane.
\r\nSeriously - the definition of insanity is doing the same thing over and over... And expecting a different result. Why do we expect that our same cycle of failure at the gym is eventually going to result in success? Something we\'re doing is not working.\r\n\r\nIts time to try a new approach.\r\n\r\nWe need a new way. A plan that will work. Something that\'s proven. Times have changed, we have changed, and the fitness industry has changed. I\'d like to propose \"The New Workout Plan\". It\'s time we finally get somewhere.\r\n\r\nFor the full chat on this (and more) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nThe game\'s no fun when you\'re losing.
\r\nIt\'s tough to win the game when you don\'t know how to play. Frankly, I think that\'s a large part of the problem with fitness today - people simply don\'t know how to play the game! When you\'re losing, you get frustrated, you get discouraged, and you lose interest. Then, all of a sudden, you\'re cancelling your gym membership. Wouldn\'t it be so much easier if you had a plan you knew would work?\r\nThat\'s where \"The New Workout Plan\" comes in.
\r\nIt\'s simple, really, and it\'s what I do with my clients at the gym! It\'s all about what you\'re actually doing at the gym and with your workouts. Simply spending your time on a little cardio isn\'t gonna get you there... neither is farting around on a couple of machines with no real goal, aim, or formula. There\'s a few components that a good solid workout plan should have.\r\nStep 1 - Warm-Up
\r\nYes, it DOES matter. Warming up prior to your workout serves several purposes, from helping prevent injury to warming up cold muscles to all the biological processes that happen. The long and the short of it is... it REALLY DOES MATTER! So what, exactly, should a warm-up look like? A good dynamic warm-up is going to simulate the workout you\'re about to do - it should be a very watered down version of what\'s coming. Some non-weighted movements, some mobility, some agility... a little of everything. NOT just cardio on the treadmill/bike and NOT just static stretching.\r\nStep 2 - Strength Training
\r\nYes, that includes you. FOR THE OVERWHELMING MAJORITY OF PEOPLE, strength is going to help you get to your goals. Want to lose weight/burn fat? Run farther or faster? Get stronger or bigger? Guess what - strength training is going to help (yes, even to LOSE weight). There\'s lots of sciencey explanation to it, but just trust me here (if you don\'t, ok... go research it!).\r\n\r\nThis doesn\'t mean just bench, squad, deadlift.\r\n\r\nThere\'s SO much more to strength training than the old standbys. You don\'t need a barbell, heck, you don\'t even need dumbbells... and you CERTAINLY do NOT need machines. As a matter of fact, stay the heck away from the \"strength machines\" - your time is better spent elsewhere. Use kettlebells, medicine balls, resistance bands, TRX, heck, use your BODYWEIGHT! There are SO many different ways to train strength... functional training, circuit training, metabolic training... oh the fun you can have! I STRONGLY, strongly, strongly recommend you enlist the help of a personal trainer or coach. There ARE so many ways to train... and often, in order to get the best, fastest, and most efficient, effective results... you need a knowledgable guide to help you find your way. Make the investment... it\'s worth it.\r\nStep 3 - Cardio
\r\nYes, cardio does have a place here, but it\'s not always the main event, k? Your cardio needs will vary based on MANY factors, but in general, for most people, 15 to 30 minutes at a 7 out of 10 effort level will do you a lot of good. This can be treadmill, bike, elliptical, whatever you like. Heck, go outside for a run, enjoy the weather! Depending on how you do your strength training, there might even be cardio involved there, too! It doesn\'t have to suck, and it doesn\'t have to be boring.\r\nStep 4 - Cool-Down
\r\nDepending on how hard you\'re going and what, exactly, your workout was... it\'s more than likely that a cooldown of some kind is advisable. It won\'t take long, and it isn\'t complicated - a cooldown is just an opportunity for your body to come down gently from what you just did... bring that heart rate down gently, don\'t lock up and get stiff, etc. Walk gently stepping down the intensity over the course of like 5 minutes - that sort of thing. Again, there\'s science to it... but unless you feel like researching, trust me here.\r\nStep 5 - Mobility & Flexibility
\r\nThis is SO BEYOND CRUCIAL. I can\'t even TELL you how important this is. When you\'re done with your workout you simply MUST work on mobility and flexibility. If you don\'t know what foam rolling is, it\'s time to get educated. The short version here is, it\'s basically self-massage, and it is massively important. Do it. Seriously. It\'s going to be awful WHILE you\'re doing it, but it\'s well worth it in the end, and you\'ll feel SO much better after. This is so important I\'m going to do a whole blog post dedicated just to foam rolling and mobility in the near future.\r\nThe old way is out - time for The New Workout Plan
\r\nGone are the days of the past - a brisk walk on the treadmill for 40 minutes, or absolutely crushing the elliptical for 30 minutes... just isn\'t gonna cut it. I chat all about this a little more in-depth in Podcast Episode 41, but a real easy way to succeed here? Enlist the help of a coach or personal trainer.\r\nIf you\'re interested in MY help...
\r\nWell, we can do that too. I AM now accepting Virtual Training clients. What\'s that mean? What\'s involved? Shoot me a message at Darrell@SoTHISIsFitness.com with the subject \"virtual coaching\" and let\'s chat :)\r\nWhat\'s in this episode:
\r\n\r\n - The Joy of Running
\r\n - I\'ve got to make things easier on myself
\r\n - The New Workout Plan
\r\n - \r\n
\r\n - How we\'ve failed in the past, how to build the new plan, and how to succeed
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Podcast Companion Blog Archives
\r\n - Email - Podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','The New Workout Plan (Podcast #41)','','inherit','closed','closed','','1204-revision-v1','','','2017-06-09 15:33:58','2017-06-09 19:33:58','',1204,'http://sothisisfitness.com/2017/06/1204-revision-v1.html',0,'revision','',0),(1212,1,'2017-06-25 07:50:37','0000-00-00 00:00:00','The running community is not immune to evil.
\r\nRunning is a lot of things to a lot of people. It\'s a place to get away, escape, and relax. It\'s a place to turn up the heat and test yourself. Whatever it may be to you... GENERALLY, those of us who enjoy it (or at least, choose it) tend to think of it in positive terms. Every once in a while, though... the bad, negative, and what you could consider evil finds its way into our peaceful little running community. This very thing has been festering and growing in a local running community close to me, and it\'s finally reached a head. So much so that it made the local news. Guess it\'s time to finally address it head-on, eh?\r\n\r\nWait... what even happened?
\r\nImagine you\'re a runner who\'s just signed up for their first half-marathon.','Race Director Lies, Runners Get Cheated. Now What Happens?','','draft','open','open','','','','','2017-06-25 07:50:37','2017-06-25 11:50:37','',0,'http://sothisisfitness.com/?p=1212',0,'post','',0),(1213,1,'2017-06-14 11:39:41','2017-06-14 15:39:41','The running community is not immune to evil.
\r\nRunning is a lot of things to a lot of people. It\'s a place to get away, escape, and relax. It\'s a place to turn up the heat and test yourself. Whatever it may be to you... GENERALLY, those of us who enjoy it (or at least, choose it) tend to think of it in positive terms. Every once in a while, though... the bad, negative, and what you could consider evil finds its way into our peaceful little running community. This very thing has been festering and growing in a local running community close to me, and it\'s finally reached a head. So much so that it made the local news. Guess it\'s time to finally address it head-on, eh?\r\n\r\nWait... what even happened?
\r\nImagine you\'re a runner who\'s just signed up for their first half-marathon.','Race Director Lies, Runners Get Cheated. Now What Happens?','','inherit','closed','closed','','1212-revision-v1','','','2017-06-14 11:39:41','2017-06-14 15:39:41','',1212,'http://sothisisfitness.com/2017/06/1212-revision-v1.html',0,'revision','',0),(1247,1,'2017-06-23 11:59:12','2017-06-23 15:59:12','','sunscreen spray and lotion','','inherit','open','closed','','img_20170623_113512','','','2017-06-23 11:59:35','2017-06-23 15:59:35','',1229,'http://sothisisfitness.com/wp-content/uploads/2017/06/IMG_20170623_113512.jpg',0,'attachment','image/jpeg',0),(1245,1,'2017-06-23 11:33:07','2017-06-23 15:33:07','You\'ve noticed, I\'m sure... that it\'s now HOT out there.
\r\nYes, friends... it\'s SUMMER - a time of sweat, sunburns, and tourist traffic (depending on where you live). Air Conditioners nationwide are cranking up the cool while the beating sun cranks up the sunburns. It\'s that time when seemingly everyone complains about the heat, even though we just got done complaining that we couldn\'t wait for summer.\r\n\r\nWhat if, though... instead of complaining... we just took steps to make this the best summer EVER? Wouldn\'t THAT be great? I\'ve got 5 easy ways you can do exactly that :) (OK, so some might be a little more challenging than that...)\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nSummer is a HUGE opportunity
\r\nThere\'s SO much to DO in the summer if you\'re willing to just get out there and go find it. Instead of complaining about the heat, get out there and embrace it! I\'ve got 5 easy ways for you to get the most out of summer and really have the best summer ever.\r\n1.) Pick an activity - prioritize fun!
\r\nIt\'s tough to act without a plan - plain and simple. When we don\'t come up with fun things to go do... well, that\'s how we fall into the trap of simply filling any free time we have with household chores. It\'s important to pick a thing to go do to enjoy the season!\r\n\r\nTake a look around and see what there is to do. You can look in your neighborhood, within a 30 or 60 minute drive, or maybe far enough for a day trip. It could be activities like biking, running, or hiking. It could be a beach day or a trip to the zoo! Get creative and think of what you\'d really enjoy.\r\n\r\nMake sure you consider the wife and kids! What\'s fun for you might not be their cup of tea... so make sure you\'ve got some family-friendly ideas too!\r\n2.) HYDRATE!
\r\nThis one\'s important not just for your enjoyment factor... but your health and safety! With the increased heat and humidity of the summer comes increased risk of dehydration. The more active you are, the more you\'ll sweat and deplete your body\'s stores (of everything, not just water), so the more that risk increases. It\'s CRITICALLY important that you get enough water throughout the course of the day! But how much is enough?\r\n\r\nMost places you\'ll look will tell you at least 8 glasses a day, meaning 64 ounces. Again, the more active you are, the more you need. I\'ve got a [amazon_textlink asin=\'B0107YYSEC\' text=\'1 liter Camelbak Eddy bottle\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'0bb5456c-5826-11e7-aebe-b996946cc2d1\'] - I try to drink 3 or 4 full ones. You don\'t necessarily need to drink THAT much, but you get the idea.\r\n\r\nWith proper hydration you\'ll have less to worry about, helping you have an awesome time doing whatever you\'re doing (not to mention you won\'t be thirsty)!\r\n3.) Protect yourself from the sun
\r\nJust like you\'re protecting yourself from dehydration... it\'s important to protect against the sun as well! If you\'re going to be out in the bright, hot summer sun for an extended period of time, it\'s VERY important you wear sunscreen! If you\'re anything like me, you\'ll burn to a crisp after 20 unprotected minutes in the sun, and I know I certainly am not having fun when I\'m busy dealing with the pain of a sunburn.\r\n\r\nI\'d recommend using at least SPF 30 sunscreen, and you should consider finding a good sport sunscreen. Sport sunscreen is designed (so they say) to be about as sweat-resistant as possible... which... if it\'s hot out... should be kind of a no-brainer. You also need to decide between a traditional rub-in lotion or a spray. Supposedly they each work just as well as the other, so this one\'s all personal preference. Right now I\'m using both [amazon_textlink asin=\'B00NR1YL2C\' text=\'Neutrogena CoolDry SPF 70 Spray\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'33b87751-5829-11e7-971b-4b7669fff86a\'] and [amazon_textlink asin=\'B0173G3AY6\' text=\'Coppertone Sport SPF 50 Lotion\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'620eea34-5828-11e7-935d-33a4d2cea0b5\']. Be smart in the sun, folks... and take care of the kids, too!!!\r\n4.) Don\'t worry about everybody else
\r\nThis is a big one, folks! It\'s tough to get out there and have fun if you\'re worried about what everyone else sees and thinks. Summer-appropriate clothing is typically very light and... at the risk of sounding like an stuffy mom from the 50\'s... very revealing and unforgiving. If we\'re uncomfortable with how we look in that clothing we might be hesitant to go out in public... much less a place like the beach or a pool. GOD FORBID someone sees us, right? Or if we feel like we look stupid playing volleyball or rollerblading or what have you... that worry about judgement from outside eyes can be downright debilitating.\r\n\r\nTry not to worry! First off... you\'re probably imagining and perceiving a lot more judgement than you\'re really getting. Realistically, you\'re probably not getting any judgement at all! And even if you were... even IF someone looks at you and thinks \"ew\" or \"wowww\"... so what?! If that person\'s got the stones to look at YOU sideways, maybe they\'re not so nice of a person anyway... and if THAT\'S the case, well, their opinion shouldn\'t really count for much. At the end of the day... how does their opinion affect your life? It doesn\'t. So why give it the time of day?\r\n\r\nHave fun, and enjoy yourself. Haters gonna hate. If you catch someone looking... throw \'em a smile and move on. If they\'re ACTUALLY judging you, that\'ll probably piss \'em off, and that\'s the best way to win ;)\r\n5.) GET OUT THERE!
\r\nIn the end, none of the first 4 ways to have the best summer ever REALLY matter... if you don\'t actually GET OUT THERE! Any good plan is nothing if you don\'t execute the plan and put it into action. So do yourself a favor... get out there and go have some fun!\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Things are FINALLY coming together
\r\n - Western States, and other impressive feats
\r\n - 5 easy ways to have the BEST summer ever
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','5 Easy Ways To Have The Best Summer EVER','','inherit','closed','closed','','1229-revision-v1','','','2017-06-23 11:33:07','2017-06-23 15:33:07','',1229,'http://sothisisfitness.com/2017/06/1229-revision-v1.html',0,'revision','',0),(1223,1,'2017-06-15 12:50:22','2017-06-15 16:50:22','What stands out, really, in the fitness industry?
\r\nIt’s a question I’m sure almost nobody thinks to ask, but I’m asking it. Does your gym really love you? And do YOU love it back? It’s weird, right? To think of it like that? What does that even mean? It’s a place with stuff you pick up and put down. A place with stuff you run on. You swipe a key card or fob or id badge or something and you do fitness-type stuff. Sometimes I go. Sometimes I don’t. Where’s the “love” in that?\r\n\r\nIsn’t that the problem? SHOULDN’T there be more to it than that? Well, once again I’m reminded… Yes. There should be. And there is a place where that\'s how it is.\r\n\r\n\r\nFor the full chat on this, including my conversation with Chuck Runyon (co-founder of Anytime Fitness) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nFitness should be more than a chore.
\r\nUnfortunately, for what seems like the vast majority of people... it\'s just that - a chore. Fitness is a task to be completed, a time-suck... a burden. It\'s work. You go to a place you may or may not feel comfortable in with equipment you may or may not know how to use... and you may or may not be doing this whole thing right. The random high school kid at the counter may or may not look up at you as you walk in, and you\'re probably not getting a whole lot of human interaction while you\'re at the gym. Yeah, you\'re right... that DOES suck...\r\nBut what if things were different?
\r\nWhat if the gym was a pleasant environment? A place where you\'re familiar and comfortable with the equipment. Would a smiling face and a hello upon entry make you feel more at ease? What could a friendly offer of guidance mid-set from cheerful, approachable staff do for you? How would a bright, fun, non-judgemental atmosphere make you feel... and what about that high-five at the end of a hard-fought workout? Wouldn\'t THAT be nice? I imagine you... *gasp*... might even look forward to it!\r\nTherein lies the problem - most gyms just see you as a number.
\r\nMost gyms in the fitness industry simply see you as a monthly dues payment (or paid-in-full lump sum). Maybe they even get to see you as a personal training package! What they don\'t see you as is a person. They don\'t see or care about your goals, your hopes, your needs, your struggles, and your obstacles. They just see your money coming in every month.\r\nI found a place that\'s different.
\r\nI\'ve said it before and I\'ll say it again - MY gym... the place I go to work out, and to WORK... they get it. Anytime Fitness gets it. Virtually every location I\'ve visited, every staff member I\'ve talked to... they all get it. The staff sees their members as people. They take a genuine interest in who you are as a person and what\'s important to you. They want to know what makes you tick, and where you want to get. They\'re interested in how your past gym experiences have gone so they can help you have a better one this time. They want to make sure you ACTUALLY achieve your goals rather than just spinning your wheels and wasting time and effort.\r\nSo what does it look like when your gym \"loves you\"?
\r\nIt looks like that hello and a smile when you walk in from the owner or manager. The fist bump or non-threatening, non-judgemental piece of advice or guidance from the personal trainer who KNOWS you\'re not paying for his/her services and doesn\'t let that stop him from guiding you. Better yet - that trainer teaches you how to work out effectively and sets you up with a plan... even though you\'re not signing a training package. The lesson on how to use the equipment from the manager so you can be comfortable in the facility. The phone call or text when you haven\'t been to the gym in a while. The celebration of your success when you hit a milestone or achieve a goal.\r\n\r\nThat is why I love my job. At the end of the day... it\'s not really work at all for me. I get to help people do what I did - change their life. And I get to help make it fun in the process. I love my members... and I think that maybe, just maybe... they might love us back.\r\nWhat\'s in this episode:
\r\n\r\n - Taking some \"you\" time
\r\n - Runner\'s High
\r\n - Does Your Gym REALLY Love You?\r\n
\r\n - A conversation with Anytime Fitness Co-Founder Chuck Runyon
\r\n - JP, Shelly, and Trista from Antime Fitness HQ join the conversation!
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','Does Your Gym REALLY Love You? (Podcast #42)','','publish','open','open','','gym-really-love-podcast-42','','','2017-06-15 13:05:21','2017-06-15 17:05:21','',0,'http://sothisisfitness.com/?p=1223',0,'post','',0),(1224,1,'2017-06-15 12:22:24','2017-06-15 16:22:24','','does your gym really love you','','inherit','open','closed','','wordswag_1497502754187','','','2017-06-15 12:24:02','2017-06-15 16:24:02','',0,'http://sothisisfitness.com/wp-content/uploads/2017/06/wordswag_1497502754187.png',0,'attachment','image/png',0),(1225,1,'2017-06-15 12:23:09','2017-06-15 16:23:09','What stands out, really, in the fitness industry?
\r\nIt’s a question I’m sure almost nobody things to ask, but I’m asking it. Does your gym really love you? And do YOU love it back? It’s weird, right? To think of it like that? What does that even mean? It’s a place with stuff you pick up and put down. A place with stuff you run on. You swipe a key card or fob or id badge or something and you do stuff. Sometimes I go. Sometimes I don’t. Where’s the “love” in that?\r\n\r\nIsn’t that the problem? SHOULDN’T there be more to it than that? Well, once again I’m reminded… Yes. There should be. And I have, in fact, found a place that gets it. Join me, won’t you?\r\n\r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Taking some \"you\" time
\r\n - Runner\'s High
\r\n - Does Your Gym REALLY Love You?\r\n
\r\n - A conversation with Anytime Fitness Co-Founder Chuck Runyon
\r\n - JP, Shelly, and Trista from Antime Fitness HQ join the conversation!
\r\n
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - Email - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website','Does Your Gym REALLY Love You? (Podcast #42)','','inherit','closed','closed','','1223-revision-v1','','','2017-06-15 12:23:09','2017-06-15 16:23:09','',1223,'http://sothisisfitness.com/2017/06/1223-revision-v1.html',0,'revision','',0),(1226,1,'2017-06-15 12:50:22','2017-06-15 16:50:22','What stands out, really, in the fitness industry?
\r\nIt’s a question I’m sure almost nobody thinks to ask, but I’m asking it. Does your gym really love you? And do YOU love it back? It’s weird, right? To think of it like that? What does that even mean? It’s a place with stuff you pick up and put down. A place with stuff you run on. You swipe a key card or fob or id badge or something and you do fitness-type stuff. Sometimes I go. Sometimes I don’t. Where’s the “love” in that?\r\n\r\nIsn’t that the problem? SHOULDN’T there be more to it than that? Well, once again I’m reminded… Yes. There should be. And there is a place where that\'s how it is.\r\n\r\nFitness should be more than a chore.
\r\nUnfortunately, for what seems like the vast majority of people... it\'s just that - a chore. Fitness is a task to be completed, a time-suck... a burden. It\'s work. You go to a place you may or may not feel comfortable in with equipment you may or may not know how to use... and you may or may not be doing this whole thing right. The random high school kid at the counter may or may not look up at you as you walk in, and you\'re probably not getting a whole lot of human interaction while you\'re at the gym. Yeah, you\'re right... that DOES suck...\r\nBut what if things were different?
\r\nWhat if the gym was a pleasant environment? A place where you\'re familiar and comfortable with the equipment. Would a smiling face and a hello upon entry make you feel more at ease? What could a friendly offer of guidance mid-set from cheerful, approachable staff do for you? How would a bright, fun, non-judgemental atmosphere make you feel... and what about that high-five at the end of a hard-fought workout? Wouldn\'t THAT be nice? I imagine you... *gasp*... might even look forward to it!\r\nTherein lies the problem - most gyms just see you as a number.
\r\nMost gyms in the fitness industry simply see you as a monthly dues payment (or paid-in-full lump sum). Maybe they even get to see you as a personal training package! What they don\'t see you as is a person. They don\'t see or care about your goals, your hopes, your needs, your struggles, and your obstacles. They just see your money coming in every month.\r\nI found a place that\'s different.
\r\nI\'ve said it before and I\'ll say it again - MY gym... the place I go to work out, and to WORK... they get it. Anytime Fitness gets it. Virtually every location I\'ve visited, every staff member I\'ve talked to... they all get it. The staff sees their members as people. They take a genuine interest in who you are as a person and what\'s important to you. They want to know what makes you tick, and where you want to get. They\'re interested in how your past gym experiences have gone so they can help you have a better one this time. They want to make sure you ACTUALLY achieve your goals rather than just spinning your wheels and wasting time and effort.\r\nSo what does it look like when your gym \"loves you\"?
\r\nIt looks like that hello and a smile when you walk in from the owner or manager. The fist bump or non-threatening, non-judgemental piece of advice or guidance from the personal trainer who KNOWS you\'re not paying for his/her services and doesn\'t let that stop him from guiding you. Better yet - that trainer teaches you how to work out effectively and sets you up with a plan... even though you\'re not signing a training package. The lesson on how to use the equipment from the manager so you can be comfortable in the facility. The phone call or text when you haven\'t been to the gym in a while. The celebration of your success when you hit a milestone or achieve a goal.\r\n\r\nThat is why I love my job. At the end of the day... it\'s not really work at all for me. I get to help people do what I did - change their life. And I get to help make it fun in the process. I love my members... and I think that maybe, just maybe... they might love us back.\r\nWhat\'s in this episode:
\r\n\r\n - Taking some \"you\" time
\r\n - Runner\'s High
\r\n - Does Your Gym REALLY Love You?\r\n
\r\n - A conversation with Anytime Fitness Co-Founder Chuck Runyon
\r\n - JP, Shelly, and Trista from Antime Fitness HQ join the conversation!
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','Does Your Gym REALLY Love You? (Podcast #42)','','inherit','closed','closed','','1223-revision-v1','','','2017-06-15 12:50:22','2017-06-15 16:50:22','',1223,'http://sothisisfitness.com/2017/06/1223-revision-v1.html',0,'revision','',0),(1227,1,'2017-06-15 13:04:55','2017-06-15 17:04:55','What stands out, really, in the fitness industry?
\nIt’s a question I’m sure almost nobody thinks to ask, but I’m asking it. Does your gym really love you? And do YOU love it back? It’s weird, right? To think of it like that? What does that even mean? It’s a place with stuff you pick up and put down. A place with stuff you run on. You swipe a key card or fob or id badge or something and you do fitness-type stuff. Sometimes I go. Sometimes I don’t. Where’s the “love” in that?\n\nIsn’t that the problem? SHOULDN’T there be more to it than that? Well, once again I’m reminded… Yes. There should be. And there is a place where that\'s how it is.\n\n\nFor the full chat on this (and more) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\n\nFitness should be more than a chore.
\nUnfortunately, for what seems like the vast majority of people... it\'s just that - a chore. Fitness is a task to be completed, a time-suck... a burden. It\'s work. You go to a place you may or may not feel comfortable in with equipment you may or may not know how to use... and you may or may not be doing this whole thing right. The random high school kid at the counter may or may not look up at you as you walk in, and you\'re probably not getting a whole lot of human interaction while you\'re at the gym. Yeah, you\'re right... that DOES suck...\nBut what if things were different?
\nWhat if the gym was a pleasant environment? A place where you\'re familiar and comfortable with the equipment. Would a smiling face and a hello upon entry make you feel more at ease? What could a friendly offer of guidance mid-set from cheerful, approachable staff do for you? How would a bright, fun, non-judgemental atmosphere make you feel... and what about that high-five at the end of a hard-fought workout? Wouldn\'t THAT be nice? I imagine you... *gasp*... might even look forward to it!\nTherein lies the problem - most gyms just see you as a number.
\nMost gyms in the fitness industry simply see you as a monthly dues payment (or paid-in-full lump sum). Maybe they even get to see you as a personal training package! What they don\'t see you as is a person. They don\'t see or care about your goals, your hopes, your needs, your struggles, and your obstacles. They just see your money coming in every month.\nI found a place that\'s different.
\nI\'ve said it before and I\'ll say it again - MY gym... the place I go to work out, and to WORK... they get it. Anytime Fitness gets it. Virtually every location I\'ve visited, every staff member I\'ve talked to... they all get it. The staff sees their members as people. They take a genuine interest in who you are as a person and what\'s important to you. They want to know what makes you tick, and where you want to get. They\'re interested in how your past gym experiences have gone so they can help you have a better one this time. They want to make sure you ACTUALLY achieve your goals rather than just spinning your wheels and wasting time and effort.\nSo what does it look like when your gym \"loves you\"?
\nIt looks like that hello and a smile when you walk in from the owner or manager. The fist bump or non-threatening, non-judgemental piece of advice or guidance from the personal trainer who KNOWS you\'re not paying for his/her services and doesn\'t let that stop him from guiding you. Better yet - that trainer teaches you how to work out effectively and sets you up with a plan... even though you\'re not signing a training package. The lesson on how to use the equipment from the manager so you can be comfortable in the facility. The phone call or text when you haven\'t been to the gym in a while. The celebration of your success when you hit a milestone or achieve a goal.\n\nThat is why I love my job. At the end of the day... it\'s not really work at all for me. I get to help people do what I did - change their life. And I get to help make it fun in the process. I love my members... and I think that maybe, just maybe... they might love us back.\nWhat\'s in this episode:
\n\n - Taking some \"you\" time
\n - Runner\'s High
\n - Does Your Gym REALLY Love You?\n
\n - A conversation with Anytime Fitness Co-Founder Chuck Runyon
\n - JP, Shelly, and Trista from Antime Fitness HQ join the conversation!
\n
\n \n
\nInterested in working with Darrell?
\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\nConnect with So THIS Is Fitness
\n\n - Facebook
\n - Instagram
\n - The Fitwife\'s Instagram!
\n - Twitter
\n - E-mail - podcast@sothisisfitness.com
\n
\nListen to the So THIS Is Fitness Podcast
\nTo listen, you can either use the player below OR browse the following links:\n\nSupport the show by supporting our sponsors!
\nFoolproof Brewing Company\'s website\n\nHophead Events website\n\n','Does Your Gym REALLY Love You? (Podcast #42)','','inherit','closed','closed','','1223-autosave-v1','','','2017-06-15 13:04:55','2017-06-15 17:04:55','',1223,'http://sothisisfitness.com/2017/06/1223-autosave-v1.html',0,'revision','',0),(1228,1,'2017-06-15 13:05:21','2017-06-15 17:05:21','What stands out, really, in the fitness industry?
\r\nIt’s a question I’m sure almost nobody thinks to ask, but I’m asking it. Does your gym really love you? And do YOU love it back? It’s weird, right? To think of it like that? What does that even mean? It’s a place with stuff you pick up and put down. A place with stuff you run on. You swipe a key card or fob or id badge or something and you do fitness-type stuff. Sometimes I go. Sometimes I don’t. Where’s the “love” in that?\r\n\r\nIsn’t that the problem? SHOULDN’T there be more to it than that? Well, once again I’m reminded… Yes. There should be. And there is a place where that\'s how it is.\r\n\r\n\r\nFor the full chat on this, including my conversation with Chuck Runyon (co-founder of Anytime Fitness) check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nFitness should be more than a chore.
\r\nUnfortunately, for what seems like the vast majority of people... it\'s just that - a chore. Fitness is a task to be completed, a time-suck... a burden. It\'s work. You go to a place you may or may not feel comfortable in with equipment you may or may not know how to use... and you may or may not be doing this whole thing right. The random high school kid at the counter may or may not look up at you as you walk in, and you\'re probably not getting a whole lot of human interaction while you\'re at the gym. Yeah, you\'re right... that DOES suck...\r\nBut what if things were different?
\r\nWhat if the gym was a pleasant environment? A place where you\'re familiar and comfortable with the equipment. Would a smiling face and a hello upon entry make you feel more at ease? What could a friendly offer of guidance mid-set from cheerful, approachable staff do for you? How would a bright, fun, non-judgemental atmosphere make you feel... and what about that high-five at the end of a hard-fought workout? Wouldn\'t THAT be nice? I imagine you... *gasp*... might even look forward to it!\r\nTherein lies the problem - most gyms just see you as a number.
\r\nMost gyms in the fitness industry simply see you as a monthly dues payment (or paid-in-full lump sum). Maybe they even get to see you as a personal training package! What they don\'t see you as is a person. They don\'t see or care about your goals, your hopes, your needs, your struggles, and your obstacles. They just see your money coming in every month.\r\nI found a place that\'s different.
\r\nI\'ve said it before and I\'ll say it again - MY gym... the place I go to work out, and to WORK... they get it. Anytime Fitness gets it. Virtually every location I\'ve visited, every staff member I\'ve talked to... they all get it. The staff sees their members as people. They take a genuine interest in who you are as a person and what\'s important to you. They want to know what makes you tick, and where you want to get. They\'re interested in how your past gym experiences have gone so they can help you have a better one this time. They want to make sure you ACTUALLY achieve your goals rather than just spinning your wheels and wasting time and effort.\r\nSo what does it look like when your gym \"loves you\"?
\r\nIt looks like that hello and a smile when you walk in from the owner or manager. The fist bump or non-threatening, non-judgemental piece of advice or guidance from the personal trainer who KNOWS you\'re not paying for his/her services and doesn\'t let that stop him from guiding you. Better yet - that trainer teaches you how to work out effectively and sets you up with a plan... even though you\'re not signing a training package. The lesson on how to use the equipment from the manager so you can be comfortable in the facility. The phone call or text when you haven\'t been to the gym in a while. The celebration of your success when you hit a milestone or achieve a goal.\r\n\r\nThat is why I love my job. At the end of the day... it\'s not really work at all for me. I get to help people do what I did - change their life. And I get to help make it fun in the process. I love my members... and I think that maybe, just maybe... they might love us back.\r\nWhat\'s in this episode:
\r\n\r\n - Taking some \"you\" time
\r\n - Runner\'s High
\r\n - Does Your Gym REALLY Love You?\r\n
\r\n - A conversation with Anytime Fitness Co-Founder Chuck Runyon
\r\n - JP, Shelly, and Trista from Antime Fitness HQ join the conversation!
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','Does Your Gym REALLY Love You? (Podcast #42)','','inherit','closed','closed','','1223-revision-v1','','','2017-06-15 13:05:21','2017-06-15 17:05:21','',1223,'http://sothisisfitness.com/2017/06/1223-revision-v1.html',0,'revision','',0),(1229,1,'2017-06-23 18:35:35','2017-06-23 22:35:35','You\'ve noticed, I\'m sure... that it\'s now HOT out there.
\r\nYes, friends... it\'s SUMMER - a time of sweat, sunburns, and tourist traffic (depending on where you live). Air Conditioners nationwide are cranking up the cool while the beating sun cranks up the sunburns. It\'s that time when seemingly everyone complains about the heat, even though we just got done complaining that we couldn\'t wait for summer.\r\n\r\nWhat if, though... instead of complaining... we just took steps to make this the best summer EVER? Wouldn\'t THAT be great? I\'ve got 5 easy ways you can do exactly that :) (OK, so some might be a little more challenging than that...)\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nSummer is a HUGE opportunity
\r\nThere\'s SO much to DO in the summer if you\'re willing to just get out there and go find it. Instead of complaining about the heat, get out there and embrace it! I\'ve got 5 easy ways for you to get the most out of summer and really have the best summer ever.\r\n1.) Pick an activity - prioritize fun!
\r\nIt\'s tough to act without a plan - plain and simple. When we don\'t come up with fun things to go do... well, that\'s how we fall into the trap of simply filling any free time we have with household chores. It\'s important to pick a thing to go do to enjoy the season!\r\n\r\nTake a look around and see what there is to do. You can look in your neighborhood, within a 30 or 60 minute drive, or maybe far enough for a day trip. It could be activities like biking, running, or hiking. It could be a beach day or a trip to the zoo! Get creative and think of what you\'d really enjoy.\r\n\r\nMake sure you consider the wife and kids! What\'s fun for you might not be their cup of tea... so make sure you\'ve got some family-friendly ideas too!\r\n2.) HYDRATE!
\r\n![\"Camelbak](\"http://sothisisfitness.com/wp-content/uploads/2017/06/IMG_20170623_113439-225x300.jpg\")
This one\'s important not just for your enjoyment factor... but your health and safety! With the increased heat and humidity of the summer comes increased risk of dehydration. The more active you are, the more you\'ll sweat and deplete your body\'s stores (of everything, not just water), so the more that risk increases. It\'s CRITICALLY important that you get enough water throughout the course of the day! But how much is enough?\r\n\r\nMost places you\'ll look will tell you at least 8 glasses a day, meaning 64 ounces. Again, the more active you are, the more you need. I\'ve got a [amazon_textlink asin=\'B0107YYSEC\' text=\'1 liter Camelbak Eddy bottle\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'0bb5456c-5826-11e7-aebe-b996946cc2d1\'] - I try to drink 3 or 4 full ones. You don\'t necessarily need to drink THAT much, but you get the idea.\r\n\r\nWith proper hydration you\'ll have less to worry about, helping you have an awesome time doing whatever you\'re doing (not to mention you won\'t be thirsty)!\r\n3.) Protect yourself from the sun
\r\nJust like you\'re protecting yourself from dehydration... it\'s important to protect against the sun as well! If you\'re going to be out in the bright, hot summer sun for an extended period of time, it\'s VERY important you wear sunscreen! If you\'re anything like me, you\'ll burn to a crisp after 20 unprotected minutes in the sun, and I know I certainly am not having fun when I\'m busy dealing with the pain of a sunburn.\r\n\r\n![\"sunscreen](\"http://sothisisfitness.com/wp-content/uploads/2017/06/IMG_20170623_113512-225x300.jpg\")
I\'d recommend using at least SPF 30 sunscreen, and you should consider finding a good sport sunscreen. Sport sunscreen is designed (so they say) to be about as sweat-resistant as possible... which... if it\'s hot out... should be kind of a no-brainer. You also need to decide between a traditional rub-in lotion or a spray. Supposedly they each work just as well as the other, so this one\'s all personal preference. Right now I\'m using both [amazon_textlink asin=\'B00NR1YL2C\' text=\'Neutrogena CoolDry SPF 70 Spray\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'33b87751-5829-11e7-971b-4b7669fff86a\'] and [amazon_textlink asin=\'B0173G3AY6\' text=\'Coppertone Sport SPF 50 Lotion\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'620eea34-5828-11e7-935d-33a4d2cea0b5\']. Be smart in the sun, folks... and take care of the kids, too!!!\r\n4.) Don\'t worry about everybody else
\r\nThis is a big one, folks! It\'s tough to get out there and have fun if you\'re worried about what everyone else sees and thinks. Summer-appropriate clothing is typically very light and... at the risk of sounding like an stuffy mom from the 50\'s... very revealing and unforgiving. If we\'re uncomfortable with how we look in that clothing we might be hesitant to go out in public... much less a place like the beach or a pool. GOD FORBID someone sees us, right? Or if we feel like we look stupid playing volleyball or rollerblading or what have you... that worry about judgement from outside eyes can be downright debilitating.\r\n\r\nTry not to worry! First off... you\'re probably imagining and perceiving a lot more judgement than you\'re really getting. Realistically, you\'re probably not getting any judgement at all! And even if you were... even IF someone looks at you and thinks \"ew\" or \"wowww\"... so what?! If that person\'s got the stones to look at YOU sideways, maybe they\'re not so nice of a person anyway... and if THAT\'S the case, well, their opinion shouldn\'t really count for much. At the end of the day... how does their opinion affect your life? It doesn\'t. So why give it the time of day?\r\n\r\nHave fun, and enjoy yourself. Haters gonna hate. If you catch someone looking... throw \'em a smile and move on. If they\'re ACTUALLY judging you, that\'ll probably piss \'em off, and that\'s the best way to win ;)\r\n5.) GET OUT THERE!
\r\nIn the end, none of the first 4 ways to have the best summer ever REALLY matter... if you don\'t actually GET OUT THERE! Any good plan is nothing if you don\'t execute the plan and put it into action. So do yourself a favor... get out there and go have some fun!\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Things are FINALLY coming together
\r\n - Western States, and other impressive feats
\r\n - 5 easy ways to have the BEST summer ever
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','5 Easy Ways To Have The Best Summer EVER (Podcast #43)','','publish','open','open','','5-easy-ways-best-summer-ever','','','2017-06-23 18:35:35','2017-06-23 22:35:35','',0,'http://sothisisfitness.com/?p=1229',0,'post','',9),(1246,1,'2017-06-23 11:57:21','2017-06-23 15:57:21','','Camelbak eddy 1 liter bottle','','inherit','open','closed','','img_20170623_113439','','','2017-06-23 11:58:27','2017-06-23 15:58:27','',1229,'http://sothisisfitness.com/wp-content/uploads/2017/06/IMG_20170623_113439.jpg',0,'attachment','image/jpeg',0),(1248,1,'2017-06-23 12:04:32','2017-06-23 16:04:32','','','','inherit','open','closed','','photogrid_1498152785203','','','2017-06-23 12:04:51','2017-06-23 16:04:51','',1229,'http://sothisisfitness.com/wp-content/uploads/2017/06/PhotoGrid_1498152785203.png',0,'attachment','image/png',0),(1249,1,'2017-06-23 12:37:28','2017-06-23 16:37:28','','5 easy ways to have the best summer ever','','inherit','open','closed','','wordswag_1498235700512','','','2017-06-23 12:38:00','2017-06-23 16:38:00','',1229,'http://sothisisfitness.com/wp-content/uploads/2017/06/wordswag_1498235700512.png',0,'attachment','image/png',0),(1251,1,'2017-06-23 18:35:35','2017-06-23 22:35:35','You\'ve noticed, I\'m sure... that it\'s now HOT out there.
\r\nYes, friends... it\'s SUMMER - a time of sweat, sunburns, and tourist traffic (depending on where you live). Air Conditioners nationwide are cranking up the cool while the beating sun cranks up the sunburns. It\'s that time when seemingly everyone complains about the heat, even though we just got done complaining that we couldn\'t wait for summer.\r\n\r\nWhat if, though... instead of complaining... we just took steps to make this the best summer EVER? Wouldn\'t THAT be great? I\'ve got 5 easy ways you can do exactly that :) (OK, so some might be a little more challenging than that...)\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nSummer is a HUGE opportunity
\r\nThere\'s SO much to DO in the summer if you\'re willing to just get out there and go find it. Instead of complaining about the heat, get out there and embrace it! I\'ve got 5 easy ways for you to get the most out of summer and really have the best summer ever.\r\n1.) Pick an activity - prioritize fun!
\r\nIt\'s tough to act without a plan - plain and simple. When we don\'t come up with fun things to go do... well, that\'s how we fall into the trap of simply filling any free time we have with household chores. It\'s important to pick a thing to go do to enjoy the season!\r\n\r\nTake a look around and see what there is to do. You can look in your neighborhood, within a 30 or 60 minute drive, or maybe far enough for a day trip. It could be activities like biking, running, or hiking. It could be a beach day or a trip to the zoo! Get creative and think of what you\'d really enjoy.\r\n\r\nMake sure you consider the wife and kids! What\'s fun for you might not be their cup of tea... so make sure you\'ve got some family-friendly ideas too!\r\n2.) HYDRATE!
\r\nThis one\'s important not just for your enjoyment factor... but your health and safety! With the increased heat and humidity of the summer comes increased risk of dehydration. The more active you are, the more you\'ll sweat and deplete your body\'s stores (of everything, not just water), so the more that risk increases. It\'s CRITICALLY important that you get enough water throughout the course of the day! But how much is enough?\r\n\r\nMost places you\'ll look will tell you at least 8 glasses a day, meaning 64 ounces. Again, the more active you are, the more you need. I\'ve got a [amazon_textlink asin=\'B0107YYSEC\' text=\'1 liter Camelbak Eddy bottle\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'0bb5456c-5826-11e7-aebe-b996946cc2d1\'] - I try to drink 3 or 4 full ones. You don\'t necessarily need to drink THAT much, but you get the idea.\r\n\r\nWith proper hydration you\'ll have less to worry about, helping you have an awesome time doing whatever you\'re doing (not to mention you won\'t be thirsty)!\r\n3.) Protect yourself from the sun
\r\nJust like you\'re protecting yourself from dehydration... it\'s important to protect against the sun as well! If you\'re going to be out in the bright, hot summer sun for an extended period of time, it\'s VERY important you wear sunscreen! If you\'re anything like me, you\'ll burn to a crisp after 20 unprotected minutes in the sun, and I know I certainly am not having fun when I\'m busy dealing with the pain of a sunburn.\r\n\r\nI\'d recommend using at least SPF 30 sunscreen, and you should consider finding a good sport sunscreen. Sport sunscreen is designed (so they say) to be about as sweat-resistant as possible... which... if it\'s hot out... should be kind of a no-brainer. You also need to decide between a traditional rub-in lotion or a spray. Supposedly they each work just as well as the other, so this one\'s all personal preference. Right now I\'m using both [amazon_textlink asin=\'B00NR1YL2C\' text=\'Neutrogena CoolDry SPF 70 Spray\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'33b87751-5829-11e7-971b-4b7669fff86a\'] and [amazon_textlink asin=\'B0173G3AY6\' text=\'Coppertone Sport SPF 50 Lotion\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'620eea34-5828-11e7-935d-33a4d2cea0b5\']. Be smart in the sun, folks... and take care of the kids, too!!!\r\n4.) Don\'t worry about everybody else
\r\nThis is a big one, folks! It\'s tough to get out there and have fun if you\'re worried about what everyone else sees and thinks. Summer-appropriate clothing is typically very light and... at the risk of sounding like an stuffy mom from the 50\'s... very revealing and unforgiving. If we\'re uncomfortable with how we look in that clothing we might be hesitant to go out in public... much less a place like the beach or a pool. GOD FORBID someone sees us, right? Or if we feel like we look stupid playing volleyball or rollerblading or what have you... that worry about judgement from outside eyes can be downright debilitating.\r\n\r\nTry not to worry! First off... you\'re probably imagining and perceiving a lot more judgement than you\'re really getting. Realistically, you\'re probably not getting any judgement at all! And even if you were... even IF someone looks at you and thinks \"ew\" or \"wowww\"... so what?! If that person\'s got the stones to look at YOU sideways, maybe they\'re not so nice of a person anyway... and if THAT\'S the case, well, their opinion shouldn\'t really count for much. At the end of the day... how does their opinion affect your life? It doesn\'t. So why give it the time of day?\r\n\r\nHave fun, and enjoy yourself. Haters gonna hate. If you catch someone looking... throw \'em a smile and move on. If they\'re ACTUALLY judging you, that\'ll probably piss \'em off, and that\'s the best way to win ;)\r\n5.) GET OUT THERE!
\r\nIn the end, none of the first 4 ways to have the best summer ever REALLY matter... if you don\'t actually GET OUT THERE! Any good plan is nothing if you don\'t execute the plan and put it into action. So do yourself a favor... get out there and go have some fun!\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Things are FINALLY coming together
\r\n - Western States, and other impressive feats
\r\n - 5 easy ways to have the BEST summer ever
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','5 Easy Ways To Have The Best Summer EVER (Podcast #43)','','inherit','closed','closed','','1229-revision-v1','','','2017-06-23 18:35:35','2017-06-23 22:35:35','',1229,'http://sothisisfitness.com/2017/06/1229-revision-v1.html',0,'revision','',0),(1250,1,'2017-06-23 12:38:25','2017-06-23 16:38:25','You\'ve noticed, I\'m sure... that it\'s now HOT out there.
\r\nYes, friends... it\'s SUMMER - a time of sweat, sunburns, and tourist traffic (depending on where you live). Air Conditioners nationwide are cranking up the cool while the beating sun cranks up the sunburns. It\'s that time when seemingly everyone complains about the heat, even though we just got done complaining that we couldn\'t wait for summer.\r\n\r\nWhat if, though... instead of complaining... we just took steps to make this the best summer EVER? Wouldn\'t THAT be great? I\'ve got 5 easy ways you can do exactly that :) (OK, so some might be a little more challenging than that...)\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nSummer is a HUGE opportunity
\r\nThere\'s SO much to DO in the summer if you\'re willing to just get out there and go find it. Instead of complaining about the heat, get out there and embrace it! I\'ve got 5 easy ways for you to get the most out of summer and really have the best summer ever.\r\n1.) Pick an activity - prioritize fun!
\r\nIt\'s tough to act without a plan - plain and simple. When we don\'t come up with fun things to go do... well, that\'s how we fall into the trap of simply filling any free time we have with household chores. It\'s important to pick a thing to go do to enjoy the season!\r\n\r\nTake a look around and see what there is to do. You can look in your neighborhood, within a 30 or 60 minute drive, or maybe far enough for a day trip. It could be activities like biking, running, or hiking. It could be a beach day or a trip to the zoo! Get creative and think of what you\'d really enjoy.\r\n\r\nMake sure you consider the wife and kids! What\'s fun for you might not be their cup of tea... so make sure you\'ve got some family-friendly ideas too!\r\n2.) HYDRATE!
\r\nThis one\'s important not just for your enjoyment factor... but your health and safety! With the increased heat and humidity of the summer comes increased risk of dehydration. The more active you are, the more you\'ll sweat and deplete your body\'s stores (of everything, not just water), so the more that risk increases. It\'s CRITICALLY important that you get enough water throughout the course of the day! But how much is enough?\r\n\r\nMost places you\'ll look will tell you at least 8 glasses a day, meaning 64 ounces. Again, the more active you are, the more you need. I\'ve got a [amazon_textlink asin=\'B0107YYSEC\' text=\'1 liter Camelbak Eddy bottle\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'0bb5456c-5826-11e7-aebe-b996946cc2d1\'] - I try to drink 3 or 4 full ones. You don\'t necessarily need to drink THAT much, but you get the idea.\r\n\r\nWith proper hydration you\'ll have less to worry about, helping you have an awesome time doing whatever you\'re doing (not to mention you won\'t be thirsty)!\r\n3.) Protect yourself from the sun
\r\nJust like you\'re protecting yourself from dehydration... it\'s important to protect against the sun as well! If you\'re going to be out in the bright, hot summer sun for an extended period of time, it\'s VERY important you wear sunscreen! If you\'re anything like me, you\'ll burn to a crisp after 20 unprotected minutes in the sun, and I know I certainly am not having fun when I\'m busy dealing with the pain of a sunburn.\r\n\r\nI\'d recommend using at least SPF 30 sunscreen, and you should consider finding a good sport sunscreen. Sport sunscreen is designed (so they say) to be about as sweat-resistant as possible... which... if it\'s hot out... should be kind of a no-brainer. You also need to decide between a traditional rub-in lotion or a spray. Supposedly they each work just as well as the other, so this one\'s all personal preference. Right now I\'m using both [amazon_textlink asin=\'B00NR1YL2C\' text=\'Neutrogena CoolDry SPF 70 Spray\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'33b87751-5829-11e7-971b-4b7669fff86a\'] and [amazon_textlink asin=\'B0173G3AY6\' text=\'Coppertone Sport SPF 50 Lotion\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'620eea34-5828-11e7-935d-33a4d2cea0b5\']. Be smart in the sun, folks... and take care of the kids, too!!!\r\n4.) Don\'t worry about everybody else
\r\nThis is a big one, folks! It\'s tough to get out there and have fun if you\'re worried about what everyone else sees and thinks. Summer-appropriate clothing is typically very light and... at the risk of sounding like an stuffy mom from the 50\'s... very revealing and unforgiving. If we\'re uncomfortable with how we look in that clothing we might be hesitant to go out in public... much less a place like the beach or a pool. GOD FORBID someone sees us, right? Or if we feel like we look stupid playing volleyball or rollerblading or what have you... that worry about judgement from outside eyes can be downright debilitating.\r\n\r\nTry not to worry! First off... you\'re probably imagining and perceiving a lot more judgement than you\'re really getting. Realistically, you\'re probably not getting any judgement at all! And even if you were... even IF someone looks at you and thinks \"ew\" or \"wowww\"... so what?! If that person\'s got the stones to look at YOU sideways, maybe they\'re not so nice of a person anyway... and if THAT\'S the case, well, their opinion shouldn\'t really count for much. At the end of the day... how does their opinion affect your life? It doesn\'t. So why give it the time of day?\r\n\r\nHave fun, and enjoy yourself. Haters gonna hate. If you catch someone looking... throw \'em a smile and move on. If they\'re ACTUALLY judging you, that\'ll probably piss \'em off, and that\'s the best way to win ;)\r\n5.) GET OUT THERE!
\r\nIn the end, none of the first 4 ways to have the best summer ever REALLY matter... if you don\'t actually GET OUT THERE! Any good plan is nothing if you don\'t execute the plan and put it into action. So do yourself a favor... get out there and go have some fun!\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Things are FINALLY coming together
\r\n - Western States, and other impressive feats
\r\n - 5 easy ways to have the BEST summer ever
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','5 Easy Ways To Have The Best Summer EVER','','inherit','closed','closed','','1229-revision-v1','','','2017-06-23 12:38:25','2017-06-23 16:38:25','',1229,'http://sothisisfitness.com/2017/06/1229-revision-v1.html',0,'revision','',0),(1243,1,'2017-06-23 11:10:25','2017-06-23 15:10:25','You\'ve noticed, I\'m sure... that it\'s now HOT out there.
\r\nYes, friends... it\'s SUMMER - a time of sweat, sunburns, and tourist traffic (depending on where you live). Air Conditioners nationwide are cranking up the cool while the beating sun cranks up the sunburns. It\'s that time when seemingly everyone complains about the heat, even though we just got done complaining that we couldn\'t wait for summer.\r\n\r\nWhat if, though... instead of complaining... we just took steps to make this the best summer EVER? Wouldn\'t THAT be great? I\'ve got 5 easy ways you can do exactly that :) (OK, so some might be a little more challenging than that...)\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nSummer is a HUGE opportunity
\r\nThere\'s SO much to DO in the summer if you\'re willing to just get out there and go find it. Instead of complaining about the heat, get out there and embrace it! I\'ve got 5 easy ways for you to get the most out of summer and really have the best summer ever.\r\n1.) Pick an activity - prioritize fun!
\r\nIt\'s tough to act without a plan - plain and simple. When we don\'t come up with fun things to go do... well, that\'s how we fall into the trap of simply filling any free time we have with household chores. It\'s important to pick a thing to go do to enjoy the season!\r\n\r\nTake a look around and see what there is to do. You can look in your neighborhood, within a 30 or 60 minute drive, or maybe far enough for a day trip. It could be activities like biking, running, or hiking. It could be a beach day or a trip to the zoo! Get creative and think of what you\'d really enjoy.\r\n\r\nMake sure you consider the wife and kids! What\'s fun for you might not be their cup of tea... so make sure you\'ve got some family-friendly ideas too!\r\n2.) HYDRATE!
\r\nThis one\'s important not just for your enjoyment factor... but your health and safety! With the increased heat and humidity of the summer comes increased risk of dehydration. The more active you are, the more you\'ll sweat and deplete your body\'s stores (of everything, not just water), so the more that risk increases. It\'s CRITICALLY important that you get enough water throughout the course of the day! But how much is enough?\r\n\r\nMost places you\'ll look will tell you at least 8 glasses a day, meaning 64 ounces. Again, the more active you are, the more you need. I\'ve got a [amazon_textlink asin=\'B0107YYSEC\' text=\'1 liter Camelbak Eddy bottle\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'0bb5456c-5826-11e7-aebe-b996946cc2d1\'] - I try to drink 3 or 4 full ones. You don\'t necessarily need to drink THAT much, but you get the idea.\r\n\r\nWith proper hydration you\'ll have less to worry about, helping you have an awesome time doing whatever you\'re doing (not to mention you won\'t be thirsty)!\r\n3.) Protect yourself from the sun
\r\nJust like you\'re protecting yourself from dehydration... it\'s important to protect against the sun as well! If you\'re going to be out in the bright, hot summer sun for an extended period of time, it\'s VERY important you wear sunscreen! If you\'re anything like me, you\'ll burn to a crisp after 20 unprotected minutes in the sun, and I know I certainly am not having fun when I\'m busy dealing with the pain of a sunburn.\r\n\r\nI\'d recommend using at least SPF 30 sunscreen, and you should consider finding a good sport sunscreen. Sport sunscreen is designed (so they say) to be about as sweat-resistant as possible... which... if it\'s hot out... should be kind of a no-brainer. You also need to decide between a traditional rub-in lotion or a spray. Supposedly they each work just as well as the other, so this one\'s all personal preference. Right now I\'m using Be smart in the sun, folks... and take care of the kids, too!!!\r\n4.) Don\'t worry about everybody else
\r\nThis is a big one, folks! It\'s tough to get out there and have fun if you\'re worried about what everyone else sees and thinks. Summer-appropriate clothing is typically very light and... at the risk of sounding like an stuffy mom from the 50\'s... very revealing and unforgiving. If we\'re uncomfortable with how we look in that clothing we might be hesitant to go out in public... much less a place like the beach or a pool. GOD FORBID someone sees us, right? Or if we feel like we look stupid playing volleyball or rollerblading or what have you... that worry about judgement from outside eyes can be downright debilitating.\r\n\r\nTry not to worry! First off... you\'re probably imagining and perceiving a lot more judgement than you\'re really getting. Realistically, you\'re probably not getting any judgement at all! And even if you were... even IF someone looks at you and thinks \"ew\" or \"wowww\"... so what?! If that person\'s got the stones to look at YOU sideways, maybe they\'re not so nice of a person anyway... and if THAT\'S the case, well, their opinion shouldn\'t really count for much. At the end of the day... how does their opinion affect your life? It doesn\'t. So why give it the time of day?\r\n\r\nHave fun, and enjoy yourself. Haters gonna hate. If you catch someone looking... throw \'em a smile and move on. If they\'re ACTUALLY judging you, that\'ll probably piss \'em off, and that\'s the best way to win ;)\r\n5.) GET OUT THERE!
\r\nIn the end, none of the first 4 ways to have the best summer ever REALLY matter... if you don\'t actually GET OUT THERE! Any good plan is nothing if you don\'t execute the plan and put it into action. So do yourself a favor... get out there and go have some fun!\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Things are FINALLY coming together
\r\n - Western States, and other impressive feats
\r\n - 5 easy ways to have the BEST summer ever
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','5 Easy Ways To Have The Best Summer EVER','','inherit','closed','closed','','1229-revision-v1','','','2017-06-23 11:10:25','2017-06-23 15:10:25','',1229,'http://sothisisfitness.com/2017/06/1229-revision-v1.html',0,'revision','',0),(1244,1,'2017-06-23 11:27:05','2017-06-23 15:27:05','You\'ve noticed, I\'m sure... that it\'s now HOT out there.
\r\nYes, friends... it\'s SUMMER - a time of sweat, sunburns, and tourist traffic (depending on where you live). Air Conditioners nationwide are cranking up the cool while the beating sun cranks up the sunburns. It\'s that time when seemingly everyone complains about the heat, even though we just got done complaining that we couldn\'t wait for summer.\r\n\r\nWhat if, though... instead of complaining... we just took steps to make this the best summer EVER? Wouldn\'t THAT be great? I\'ve got 5 easy ways you can do exactly that :) (OK, so some might be a little more challenging than that...)\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nSummer is a HUGE opportunity
\r\nThere\'s SO much to DO in the summer if you\'re willing to just get out there and go find it. Instead of complaining about the heat, get out there and embrace it! I\'ve got 5 easy ways for you to get the most out of summer and really have the best summer ever.\r\n1.) Pick an activity - prioritize fun!
\r\nIt\'s tough to act without a plan - plain and simple. When we don\'t come up with fun things to go do... well, that\'s how we fall into the trap of simply filling any free time we have with household chores. It\'s important to pick a thing to go do to enjoy the season!\r\n\r\nTake a look around and see what there is to do. You can look in your neighborhood, within a 30 or 60 minute drive, or maybe far enough for a day trip. It could be activities like biking, running, or hiking. It could be a beach day or a trip to the zoo! Get creative and think of what you\'d really enjoy.\r\n\r\nMake sure you consider the wife and kids! What\'s fun for you might not be their cup of tea... so make sure you\'ve got some family-friendly ideas too!\r\n2.) HYDRATE!
\r\nThis one\'s important not just for your enjoyment factor... but your health and safety! With the increased heat and humidity of the summer comes increased risk of dehydration. The more active you are, the more you\'ll sweat and deplete your body\'s stores (of everything, not just water), so the more that risk increases. It\'s CRITICALLY important that you get enough water throughout the course of the day! But how much is enough?\r\n\r\nMost places you\'ll look will tell you at least 8 glasses a day, meaning 64 ounces. Again, the more active you are, the more you need. I\'ve got a [amazon_textlink asin=\'B0107YYSEC\' text=\'1 liter Camelbak Eddy bottle\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'0bb5456c-5826-11e7-aebe-b996946cc2d1\'] - I try to drink 3 or 4 full ones. You don\'t necessarily need to drink THAT much, but you get the idea.\r\n\r\nWith proper hydration you\'ll have less to worry about, helping you have an awesome time doing whatever you\'re doing (not to mention you won\'t be thirsty)!\r\n3.) Protect yourself from the sun
\r\nJust like you\'re protecting yourself from dehydration... it\'s important to protect against the sun as well! If you\'re going to be out in the bright, hot summer sun for an extended period of time, it\'s VERY important you wear sunscreen! If you\'re anything like me, you\'ll burn to a crisp after 20 unprotected minutes in the sun, and I know I certainly am not having fun when I\'m busy dealing with the pain of a sunburn.\r\n\r\nI\'d recommend using at least SPF 30 sunscreen, and you should consider finding a good sport sunscreen. Sport sunscreen is designed (so they say) to be about as sweat-resistant as possible... which... if it\'s hot out... should be kind of a no-brainer. You also need to decide between a traditional rub-in lotion or a spray. Supposedly they each work just as well as the other, so this one\'s all personal preference. Right now I\'m using both Coppertone Sport SPF 50 [amazon_textlink asin=\'B00E4MMJQS\' text=\'Spray\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'4a1dc397-5828-11e7-8c57-6baf88287d53\'] and [amazon_textlink asin=\'B0173G3AY6\' text=\'Lotion\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'620eea34-5828-11e7-935d-33a4d2cea0b5\']. Be smart in the sun, folks... and take care of the kids, too!!!\r\n4.) Don\'t worry about everybody else
\r\nThis is a big one, folks! It\'s tough to get out there and have fun if you\'re worried about what everyone else sees and thinks. Summer-appropriate clothing is typically very light and... at the risk of sounding like an stuffy mom from the 50\'s... very revealing and unforgiving. If we\'re uncomfortable with how we look in that clothing we might be hesitant to go out in public... much less a place like the beach or a pool. GOD FORBID someone sees us, right? Or if we feel like we look stupid playing volleyball or rollerblading or what have you... that worry about judgement from outside eyes can be downright debilitating.\r\n\r\nTry not to worry! First off... you\'re probably imagining and perceiving a lot more judgement than you\'re really getting. Realistically, you\'re probably not getting any judgement at all! And even if you were... even IF someone looks at you and thinks \"ew\" or \"wowww\"... so what?! If that person\'s got the stones to look at YOU sideways, maybe they\'re not so nice of a person anyway... and if THAT\'S the case, well, their opinion shouldn\'t really count for much. At the end of the day... how does their opinion affect your life? It doesn\'t. So why give it the time of day?\r\n\r\nHave fun, and enjoy yourself. Haters gonna hate. If you catch someone looking... throw \'em a smile and move on. If they\'re ACTUALLY judging you, that\'ll probably piss \'em off, and that\'s the best way to win ;)\r\n5.) GET OUT THERE!
\r\nIn the end, none of the first 4 ways to have the best summer ever REALLY matter... if you don\'t actually GET OUT THERE! Any good plan is nothing if you don\'t execute the plan and put it into action. So do yourself a favor... get out there and go have some fun!\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Things are FINALLY coming together
\r\n - Western States, and other impressive feats
\r\n - 5 easy ways to have the BEST summer ever
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','5 Easy Ways To Have The Best Summer EVER','','inherit','closed','closed','','1229-revision-v1','','','2017-06-23 11:27:05','2017-06-23 15:27:05','',1229,'http://sothisisfitness.com/2017/06/1229-revision-v1.html',0,'revision','',0),(1252,1,'2017-06-28 13:13:27','0000-00-00 00:00:00','','How To Succeed In Fitness Without Really Trying','','draft','open','open','','','','','2017-06-28 13:13:27','2017-06-28 17:13:27','',0,'http://sothisisfitness.com/?p=1252',0,'post','',0),(1253,1,'2017-06-28 13:13:27','2017-06-28 17:13:27','','How To Succeed In Fitness Without Really Trying','','inherit','closed','closed','','1252-revision-v1','','','2017-06-28 13:13:27','2017-06-28 17:13:27','',1252,'http://sothisisfitness.com/2017/06/1252-revision-v1.html',0,'revision','',0),(1254,1,'2017-06-30 11:05:18','2017-06-30 15:05:18','The dead still have plenty to teach us.
\r\nI had a plan. It was going to be a good 10 mile mid-week run and I was going to brainstorm for the podcast. I had a topic and I was gonna flesh it out. Then I ran through a graveyard. I don\'t know what possessed me to do so... but I did. I\'m glad, too. I learned a few powerful things that might not otherwise have occurred to me...\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nSometimes stuff just kinda smacks you in the face.
\r\nI really was trying to flesh out a podcast idea while I was on that 10 mile run Wednesday... and sure, I was kinda figuring stuff out... but I\'ve learned, and I\'m reminded... time and time again... my brain seems to work best when I just let it kind of wander. I can\'t always force intentionally write about a specific topic. That\'s one of the things I love so much about running - that\'s where those ideas come flowing out... just have to manage to capture them and get them into text or on a mic...\r\nwhich would be why I\'m glad I ran through that graveyard.
\r\nWhen I turned and started running through I kind of just figured I\'d run the perimeter, get as much distance out of it as I could, and hit it again on my way back. As I was running, though... some things began to occur to me. And the more it all ran through my head, the more important it seemed... and the deeper I went into thought. So what did I pick up in that graveyard? A few simple, but powerful, life lessons...\r\n1. Family, Friends, and Community are what matter.
\r\nI couldn\'t tell a whole lot about the people laid to rest in that graveyard. Hopefully you wouldn\'t know... but headstones are expensive. The more they say on them, the more expensive they are. Needless to say... only the most important information makes it there. Know what I saw on them? Words like mother, father, sister, brother. I saw military service. Fraternal and civic organizations. I saw the relationships these people built and the impact they made on those close to them.\r\n\r\nKnow what I didn\'t see?\r\n\r\nI didn\'t see the terrible or amazing gym clothing choices they made. Nor did I see what people at the gym did or didn\'t think of them. Not how they DNF\'d a race. I saw the things that mattered. It made me realize something that should be obvious: \"it\" doesn\'t matter. Whatever \"it\" is that\'s holding you back... in the end... is it really going to matter?\r\n2. There is love... or there is nothing
\r\nIn a graveyard... there\'s not much of anything except stone, dirt, and silence. Not a whole lot of decoration or excitement in there. There is a bit of color that sticks out, though. Occasionally, family, friends, loved ones... those people from the first lesson... they\'ll show up and leave something at the grave. Maybe flowers... maybe a photo... I even saw some colorful pinwheels planted in the dirt. Sometimes someone will even leave some other sentimental thing.\r\n\r\nWhat do those all have in common?\r\n\r\nThey\'re all a means of expressing their love and care for the departed. You either go to a graveyard to bring love... or nothing. People aren\'t exactly lining up to head to a graveyard to spew hate, judgement, and negativity. Why can\'t we live LIFE that way? How is it that when it\'s all over... all of a sudden it\'s only love (or nothing at all)? It\'s like your parents (hopefully) taught you... if you don\'t have anything nice to say...\r\n3. Live Life NOW.
\r\nSomething really sad, unfortunate, and frankly a little sobering hit me as I cruised through that graveyard... Some of the \"born\" and \"departed\" dates on those headstones were pretty damned close together. Some recent, and some a while ago... but people... life is short. There\'s just no time for the bad. Every day in this life is a gift, and each moment you spend spreading negativity is a moment irrevocably wasted. I\'m certainly not trying to be an alarmist by this... but you or I or the guy next door could be gone tomorrow.\r\n\r\nOne of the greatest lessons the dead can teach us... is it is IMPERATIVE that we live our life NOW. If there\'s something you want to do... to accomplish... If you want to get into the gym and improve your quality of life... if you want to have a kid... if you want to run a marathon... what are you waiting for?\r\n\r\nSo... yeah... though I still don\'t know why I did it... I\'m glad I took that right turn into the graveyard. Maybe you should take a run and see what you come up with.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - The FitWife and I FINALLY have a date day!
\r\n - Running is finally in full swing
\r\n - My undiagnosed injury (?)... is healing itself!
\r\n - What I learned on an impulsive run through a graveyard
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','3 Powerful Life Lessons I Learned... In A Graveyard.','','publish','open','open','','3-powerful-life-lessons-i-learned-in-a-graveyard','','','2017-06-30 11:05:18','2017-06-30 15:05:18','',0,'http://sothisisfitness.com/?p=1254',0,'post','',0),(1255,1,'2017-06-28 13:16:34','2017-06-28 17:16:34','','3 Powerful Lessons About Life Learned In A Graveyard','','inherit','closed','closed','','1254-revision-v1','','','2017-06-28 13:16:34','2017-06-28 17:16:34','',1254,'http://sothisisfitness.com/2017/06/1254-revision-v1.html',0,'revision','',0),(1256,1,'2017-06-30 08:48:14','2017-06-30 12:48:14','','3 powerful life lessons I learned in a graveyard','','inherit','open','closed','','wordswag_1498790561708','','','2017-06-30 08:49:15','2017-06-30 12:49:15','',1254,'http://sothisisfitness.com/wp-content/uploads/2017/06/wordswag_1498790561708.png',0,'attachment','image/png',0),(1257,1,'2017-06-30 10:06:20','2017-06-30 14:06:20','The dead still have plenty to teach us.
\r\nI had a plan. It was going to be a good 10 mile mid-week run and I was going to brainstorm for the podcast. I had a topic and I was gonna flesh it out. Then I ran through a graveyard. I don\'t know what possessed me to do so... but I did. I\'m glad, too. I learned a few powerful things that might not otherwise have occurred to me...\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nSometimes stuff just kinda smacks you in the face.
\r\nI really was trying to flesh out a podcast idea while I was on that 10 mile run Wednesday... and sure, I was kinda figuring stuff out... but I\'ve learned, and I\'m reminded... time and time again... my brain seems to work best when I just let it kind of wander. I can\'t always force intentionally write about a specific topic. That\'s one of the things I love so much about running - that\'s where those ideas come flowing out... just have to manage to capture them and get them into text or on a mic...\r\nwhich would be why I\'m glad I ran through that graveyard.
\r\nWhen I turned and started running through I kind of just figured I\'d run the perimeter, get as much distance out of it as I could, and hit it again on my way back. As I was running, though... some things began to occur to me. And the more it all ran through my head, the more important it seemed... and the deeper I went into thought. So what did I pick up in that graveyard? A few simple, but powerful, life lessons...\r\n1. Family, Friends, and Community are what matter.
\r\n2. There is love... or there is nothing
\r\n3. Live Life NOW.
\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - The FitWife and I FINALLY have a date day!
\r\n - Running is finally in full swing
\r\n - My undiagnosed injury (?)... is healing itself!
\r\n - What I learned on an impulsive run through a graveyard
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','3 Powerful Life Lessons I Learned... In A Graveyard.','','inherit','closed','closed','','1254-revision-v1','','','2017-06-30 10:06:20','2017-06-30 14:06:20','',1254,'http://sothisisfitness.com/2017/06/1254-revision-v1.html',0,'revision','',0),(1258,1,'2017-06-30 11:02:58','2017-06-30 15:02:58','The dead still have plenty to teach us.
\r\nI had a plan. It was going to be a good 10 mile mid-week run and I was going to brainstorm for the podcast. I had a topic and I was gonna flesh it out. Then I ran through a graveyard. I don\'t know what possessed me to do so... but I did. I\'m glad, too. I learned a few powerful things that might not otherwise have occurred to me...\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nSometimes stuff just kinda smacks you in the face.
\r\nI really was trying to flesh out a podcast idea while I was on that 10 mile run Wednesday... and sure, I was kinda figuring stuff out... but I\'ve learned, and I\'m reminded... time and time again... my brain seems to work best when I just let it kind of wander. I can\'t always force intentionally write about a specific topic. That\'s one of the things I love so much about running - that\'s where those ideas come flowing out... just have to manage to capture them and get them into text or on a mic...\r\nwhich would be why I\'m glad I ran through that graveyard.
\r\nWhen I turned and started running through I kind of just figured I\'d run the perimeter, get as much distance out of it as I could, and hit it again on my way back. As I was running, though... some things began to occur to me. And the more it all ran through my head, the more important it seemed... and the deeper I went into thought. So what did I pick up in that graveyard? A few simple, but powerful, life lessons...\r\n1. Family, Friends, and Community are what matter.
\r\nI couldn\'t tell a whole lot about the people laid to rest in that graveyard. Hopefully you wouldn\'t know... but headstones are expensive. The more they say on them, the more expensive they are. Needless to say... only the most important information makes it there. Know what I saw on them? Words like mother, father, sister, brother. I saw military service. Fraternal and civic organizations. I saw the relationships these people built and the impact they made on those close to them.\r\n\r\nKnow what I didn\'t see?\r\n\r\nI didn\'t see the terrible or amazing gym clothing choices they made. Nor did I see what people at the gym did or didn\'t think of them. Not how they DNF\'d a race. I saw the things that mattered. It made me realize something that should be obvious: \"it\" doesn\'t matter. Whatever \"it\" is that\'s holding you back... in the end... is it really going to matter?\r\n2. There is love... or there is nothing
\r\nIn a graveyard... there\'s not much of anything except stone, dirt, and silence. Not a whole lot of decoration or excitement in there. There is a bit of color that sticks out, though. Occasionally, family, friends, loved ones... those people from the first lesson... they\'ll show up and leave something at the grave. Maybe flowers... maybe a photo... I even saw some colorful pinwheels planted in the dirt. Sometimes someone will even leave some other sentimental thing.\r\n\r\nWhat do those all have in common?\r\n\r\nThey\'re all a means of expressing their love and care for the departed. You either go to a graveyard to bring love... or nothing. People aren\'t exactly lining up to head to a graveyard to spew hate, judgement, and negativity. Why can\'t we live LIFE that way? How is it that when it\'s all over... all of a sudden it\'s only love (or nothing at all)? It\'s like your parents (hopefully) taught you... if you don\'t have anything nice to say...\r\n3. Live Life NOW.
\r\nSomething really sad, unfortunate, and frankly a little sobering hit me as I cruised through that graveyard... Some of the \"born\" and \"departed\" dates on those headstones were pretty damned close together. Some recent, and some a while ago... but people... life is short. There\'s just no time for the bad. Every day in this life is a gift, and each moment you spend spreading negativity is a moment irrevocably wasted. I\'m certainly not trying to be an alarmist by this... but you or I or the guy next door could be gone tomorrow.\r\n\r\nOne of the greatest lessons the dead can teach us... is it is IMPERATIVE that we live our life NOW. If there\'s something you want to do... to accomplish... If you want to get into the gym and improve your quality of life... if you want to have a kid... if you want to run a marathon... what are you waiting for?\r\n\r\nSo... yeah... though I still don\'t know why I did it... I\'m glad I took that right turn into the graveyard. Maybe you should take a run and see what you come up with.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - The FitWife and I FINALLY have a date day!
\r\n - Running is finally in full swing
\r\n - My undiagnosed injury (?)... is healing itself!
\r\n - What I learned on an impulsive run through a graveyard
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','3 Powerful Life Lessons I Learned... In A Graveyard.','','inherit','closed','closed','','1254-revision-v1','','','2017-06-30 11:02:58','2017-06-30 15:02:58','',1254,'http://sothisisfitness.com/2017/06/1254-revision-v1.html',0,'revision','',0),(1259,1,'2017-06-30 11:03:29','2017-06-30 15:03:29','The dead still have plenty to teach us.
\r\nI had a plan. It was going to be a good 10 mile mid-week run and I was going to brainstorm for the podcast. I had a topic and I was gonna flesh it out. Then I ran through a graveyard. I don\'t know what possessed me to do so... but I did. I\'m glad, too. I learned a few powerful things that might not otherwise have occurred to me...\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nSometimes stuff just kinda smacks you in the face.
\r\nI really was trying to flesh out a podcast idea while I was on that 10 mile run Wednesday... and sure, I was kinda figuring stuff out... but I\'ve learned, and I\'m reminded... time and time again... my brain seems to work best when I just let it kind of wander. I can\'t always force intentionally write about a specific topic. That\'s one of the things I love so much about running - that\'s where those ideas come flowing out... just have to manage to capture them and get them into text or on a mic...\r\nwhich would be why I\'m glad I ran through that graveyard.
\r\nWhen I turned and started running through I kind of just figured I\'d run the perimeter, get as much distance out of it as I could, and hit it again on my way back. As I was running, though... some things began to occur to me. And the more it all ran through my head, the more important it seemed... and the deeper I went into thought. So what did I pick up in that graveyard? A few simple, but powerful, life lessons...\r\n1. Family, Friends, and Community are what matter.
\r\nI couldn\'t tell a whole lot about the people laid to rest in that graveyard. Hopefully you wouldn\'t know... but headstones are expensive. The more they say on them, the more expensive they are. Needless to say... only the most important information makes it there. Know what I saw on them? Words like mother, father, sister, brother. I saw military service. Fraternal and civic organizations. I saw the relationships these people built and the impact they made on those close to them.\r\n\r\nKnow what I didn\'t see?\r\n\r\nI didn\'t see the terrible or amazing gym clothing choices they made. Nor did I see what people at the gym did or didn\'t think of them. Not how they DNF\'d a race. I saw the things that mattered. It made me realize something that should be obvious: \"it\" doesn\'t matter. Whatever \"it\" is that\'s holding you back... in the end... is it really going to matter?\r\n2. There is love... or there is nothing
\r\nIn a graveyard... there\'s not much of anything except stone, dirt, and silence. Not a whole lot of decoration or excitement in there. There is a bit of color that sticks out, though. Occasionally, family, friends, loved ones... those people from the first lesson... they\'ll show up and leave something at the grave. Maybe flowers... maybe a photo... I even saw some colorful pinwheels planted in the dirt. Sometimes someone will even leave some other sentimental thing.\r\n\r\nWhat do those all have in common?\r\n\r\nThey\'re all a means of expressing their love and care for the departed. You either go to a graveyard to bring love... or nothing. People aren\'t exactly lining up to head to a graveyard to spew hate, judgement, and negativity. Why can\'t we live LIFE that way? How is it that when it\'s all over... all of a sudden it\'s only love (or nothing at all)? It\'s like your parents (hopefully) taught you... if you don\'t have anything nice to say...\r\n3. Live Life NOW.
\r\nSomething really sad, unfortunate, and frankly a little sobering hit me as I cruised through that graveyard... Some of the \"born\" and \"departed\" dates on those headstones were pretty damned close together. Some recent, and some a while ago... but people... life is short. There\'s just no time for the bad. Every day in this life is a gift, and each moment you spend spreading negativity is a moment irrevocably wasted. I\'m certainly not trying to be an alarmist by this... but you or I or the guy next door could be gone tomorrow.\r\n\r\nOne of the greatest lessons the dead can teach us... is it is IMPERATIVE that we live our life NOW. If there\'s something you want to do... to accomplish... If you want to get into the gym and improve your quality of life... if you want to have a kid... if you want to run a marathon... what are you waiting for?\r\n\r\nSo... yeah... though I still don\'t know why I did it... I\'m glad I took that right turn into the graveyard. Maybe you should take a run and see what you come up with.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - The FitWife and I FINALLY have a date day!
\r\n - Running is finally in full swing
\r\n - My undiagnosed injury (?)... is healing itself!
\r\n - What I learned on an impulsive run through a graveyard
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','3 Powerful Life Lessons I Learned... In A Graveyard.','','inherit','closed','closed','','1254-revision-v1','','','2017-06-30 11:03:29','2017-06-30 15:03:29','',1254,'http://sothisisfitness.com/2017/06/1254-revision-v1.html',0,'revision','',0),(1260,1,'2017-07-02 14:11:39','0000-00-00 00:00:00','','How to stop your self-righteous preaching and actually help','','draft','open','open','','','','','2017-07-02 14:11:39','2017-07-02 18:11:39','',0,'http://sothisisfitness.com/?p=1260',0,'post','',0),(1261,1,'2017-07-02 14:11:39','2017-07-02 18:11:39','','How to stop your self-righteous preaching and actually help','','inherit','closed','closed','','1260-revision-v1','','','2017-07-02 14:11:39','2017-07-02 18:11:39','',1260,'http://sothisisfitness.com/2017/07/1260-revision-v1.html',0,'revision','',0),(1262,1,'2017-07-02 14:38:02','0000-00-00 00:00:00','','3 Big Problems with your AMAZING \"wellness\" business...','','draft','open','open','','','','','2017-07-02 14:38:02','2017-07-02 18:38:02','',0,'http://sothisisfitness.com/?p=1262',0,'post','',0),(1263,1,'2017-07-02 14:38:02','2017-07-02 18:38:02','','3 Big Problems with your AMAZING \"wellness\" business...','','inherit','closed','closed','','1262-revision-v1','','','2017-07-02 14:38:02','2017-07-02 18:38:02','',1262,'http://sothisisfitness.com/2017/07/1262-revision-v1.html',0,'revision','',0),(1265,1,'2017-07-07 07:36:10','2017-07-07 11:36:10','\r\nI love what I do, and I take it seriously.
\r\nFitness isn\'t just narcissism, gym selfies, and aesthetics. For some people, it\'s about very real, very important changes. Physical and emotional health and well-being could be at stake. This is important... crucial... and in some very extreme cases... even life or death. So naturally, while I do enjoy my job... I also take it very seriously. Which is why I have absolutely no tolerance for those who would play the system and play the people for a quick buck...\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nIt was another week of principles reinforced...
\r\nIt really has been quite a week for me, Fit Friends. Lots of emotional ups and downs. I witnessed one of my members and training clients getting to celebrate some real, genuine, hard-earned success. And once the happy happy high from that wore off for me... I had a moment of reflection, contemplation, and ultimately anger. I couldn\'t NOT say anything anymore.\r\nYou hear me? I\'m done being PC and nice.
\r\nFor as many positive things as there are to talk about, and as much as I\'m willing to call out my own shortcomings and missteps... someone\'s gotta call out the other shortcomings, missteps, and faux pas happening in the fitness world... especially the big ones that interfere with peoples\' success, happiness, and positive forward progress in life.\r\nSo THAT\'S what this podcast episode is about.
\r\nI\'m celebrating some serious success... and calling out some big honkin\' failures. In about the most objective, non-ranty way I can. So let\'s talk about hard work, making a quick buck off the suffering of others, and 4 big things that are majorly wrong with all of these \"amazing\" health & fitness companies out there.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - I have witnessed TRUE success!
\r\n - The \"back pain industry\" is mostly unnecessary
\r\n - Why those \"amazing\" wellness companies are doing everyone a disservice
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','Snake Oil and Deception in the Fitness World (Podcast #45)','','publish','open','open','','snake-oil-deception-fitness-world-podcast-45','','','2017-07-07 07:36:10','2017-07-07 11:36:10','',0,'http://sothisisfitness.com/?p=1265',0,'post','',0),(1268,1,'2017-07-07 00:18:43','2017-07-07 04:18:43','','snake oil and deception in the fitness world','','inherit','open','closed','','wordswag_1499399700735','','','2017-07-07 00:26:32','2017-07-07 04:26:32','',0,'http://sothisisfitness.com/wp-content/uploads/2017/07/wordswag_1499399700735.png',0,'attachment','image/png',0),(1269,1,'2017-07-07 00:21:22','2017-07-07 04:21:22','\r\nI love what I do, and I take it seriously.
\r\nFitness isn\'t just narcissism, gym selfies, and aesthetics. For some people, it\'s about very real, very important changes. Physical and emotional health and well-being could be at stake. This is important... crucial... and in some very extreme cases... even life or death. So naturally, while I do enjoy my job... I also take it very seriously. Which is why I have absolutely no tolerance for those who would play the system and play the people for a quick buck...\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nIt was another week of principles reinforced...
\r\nIt really has been quite a week for me, Fit Friends. Lots of emotional ups and downs. I witnessed one of my members and training clients getting to celebrate some real, genuine, hard-earned success. And once the happy happy high from that wore off for me... I had a moment of reflection, contemplation, and ultimately anger. I couldn\'t NOT say anything anymore.\r\nYou hear me? I\'m done being PC and nice.
\r\nFor as many positive things as there are to talk about, and as much as I\'m willing to call out my own shortcomings and missteps... someone\'s gotta call out the other shortcomings, missteps, and faux pas happening in the fitness world... especially the big ones that interfere with peoples\' success, happiness, and positive forward progress in life.\r\nSo THAT\'S what this podcast episode is about.
\r\nI\'m celebrating some serious success... and calling out some big honkin\' failures. In about the most objective, non-ranty way I can. So let\'s talk about hard work, making a quick buck off the suffering of others, and 4 big things that are majorly wrong with all of these \"amazing\" health & fitness companies out there.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - I have witnessed TRUE success!
\r\n - The \"back pain industry\" is mostly unnecessary
\r\n - Why those \"amazing\" wellness companies are doing everyone a disservice
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website','Snake Oil and Deception in the Fitness World (Podcast #45)','','inherit','closed','closed','','1265-revision-v1','','','2017-07-07 00:21:22','2017-07-07 04:21:22','',1265,'http://sothisisfitness.com/2017/07/1265-revision-v1.html',0,'revision','',0),(1270,1,'2017-07-07 07:30:39','2017-07-07 11:30:39','\r\nI love what I do, and I take it seriously.
\r\nFitness isn\'t just narcissism, gym selfies, and aesthetics. For some people, it\'s about very real, very important changes. Physical and emotional health and well-being could be at stake. This is important... crucial... and in some very extreme cases... even life or death. So naturally, while I do enjoy my job... I also take it very seriously. Which is why I have absolutely no tolerance for those who would play the system and play the people for a quick buck...\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nIt was another week of principles reinforced...
\r\nIt really has been quite a week for me, Fit Friends. Lots of emotional ups and downs. I witnessed one of my members and training clients getting to celebrate some real, genuine, hard-earned success. And once the happy happy high from that wore off for me... I had a moment of reflection, contemplation, and ultimately anger. I couldn\'t NOT say anything anymore.\r\nYou hear me? I\'m done being PC and nice.
\r\nFor as many positive things as there are to talk about, and as much as I\'m willing to call out my own shortcomings and missteps... someone\'s gotta call out the other shortcomings, missteps, and faux pas happening in the fitness world... especially the big ones that interfere with peoples\' success, happiness, and positive forward progress in life.\r\nSo THAT\'S what this podcast episode is about.
\r\nI\'m celebrating some serious success... and calling out some big honkin\' failures. In about the most objective, non-ranty way I can. So let\'s talk about hard work, making a quick buck off the suffering of others, and 4 big things that are majorly wrong with all of these \"amazing\" health & fitness companies out there.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - I have witnessed TRUE success!
\r\n - The \"back pain industry\" is mostly unnecessary
\r\n - Why those \"amazing\" wellness companies are doing everyone a disservice
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website','Snake Oil and Deception in the Fitness World (Podcast #45)','','inherit','closed','closed','','1265-revision-v1','','','2017-07-07 07:30:39','2017-07-07 11:30:39','',1265,'http://sothisisfitness.com/2017/07/1265-revision-v1.html',0,'revision','',0),(1271,1,'2017-07-07 07:36:10','2017-07-07 11:36:10','\r\nI love what I do, and I take it seriously.
\r\nFitness isn\'t just narcissism, gym selfies, and aesthetics. For some people, it\'s about very real, very important changes. Physical and emotional health and well-being could be at stake. This is important... crucial... and in some very extreme cases... even life or death. So naturally, while I do enjoy my job... I also take it very seriously. Which is why I have absolutely no tolerance for those who would play the system and play the people for a quick buck...\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nIt was another week of principles reinforced...
\r\nIt really has been quite a week for me, Fit Friends. Lots of emotional ups and downs. I witnessed one of my members and training clients getting to celebrate some real, genuine, hard-earned success. And once the happy happy high from that wore off for me... I had a moment of reflection, contemplation, and ultimately anger. I couldn\'t NOT say anything anymore.\r\nYou hear me? I\'m done being PC and nice.
\r\nFor as many positive things as there are to talk about, and as much as I\'m willing to call out my own shortcomings and missteps... someone\'s gotta call out the other shortcomings, missteps, and faux pas happening in the fitness world... especially the big ones that interfere with peoples\' success, happiness, and positive forward progress in life.\r\nSo THAT\'S what this podcast episode is about.
\r\nI\'m celebrating some serious success... and calling out some big honkin\' failures. In about the most objective, non-ranty way I can. So let\'s talk about hard work, making a quick buck off the suffering of others, and 4 big things that are majorly wrong with all of these \"amazing\" health & fitness companies out there.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - I have witnessed TRUE success!
\r\n - The \"back pain industry\" is mostly unnecessary
\r\n - Why those \"amazing\" wellness companies are doing everyone a disservice
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','Snake Oil and Deception in the Fitness World (Podcast #45)','','inherit','closed','closed','','1265-revision-v1','','','2017-07-07 07:36:10','2017-07-07 11:36:10','',1265,'http://sothisisfitness.com/2017/07/1265-revision-v1.html',0,'revision','',0),(1274,1,'2017-08-15 13:20:04','2017-08-15 17:20:04','(FTC Disclosure: This post contains affiliate links - I may receive compensation. All opinions are my own, never bought or sold.)\r\nI\'m not perfect... but I know it.
\r\nI\'m well aware that sometimes my life is a mess. There\'s nothing wrong with admitting that. What\'s wrong is pretending you\'re awesome when you\'re not. Ignoring a problem does not make it go away... it makes it worse. If you need help... seek it out. THAT is exactly what I did with my blogging life. Organization, timeliness, and promotion are not always my strongest suits... and then I found CoSchedule. \r\nOrganization is the key to the universe
\r\nI\'ve said it before and I\'ll say it again - the first step in ANY successful venture... and reaching ANY goal... is a solid plan. A plan is gonna be pretty flimsy without good organizational systems and structure. Now, I don\'t talk much about the behind-the-scenes stuff that goes on with blogging, podcasting, and social media promotion... but the fact that I\'m a world-class procrastinator doesn\'t help me in the slightest. I\'m also... thrifty... to a fault... so historically when I try to implement organizational tools to help myself... I try every free route I can go. While they\'re great in theory... well... to put it lightly... those have been less than successful for me. So, finally, I caved - I looked into paid options... and came across CoSchedule.\r\n\r\nSo far, it has totally changed the game for me. I\'m still in the process of getting things situated and set up... but it\'s already made life so much easier. They\'ve got a nice little overview video that explains what they\'re about:\r\n\r\n\r\n\r\nCoSchedule from Garrett Moon on Vimeo.\r\n\r\n \r\nManaging Drafts Made Easy
\r\n\r\n\r\nI read something very smart... and I think it came from the blog of a friend of mine... \"you don\'t have to publish everything you write.\". That\'s some of the best advice for a blogger/writer... for a number of reasons (that I won\'t get into right now). Now... just because I\'m not publishing everything I write... doesn\'t necessarily mean it should get lost into the void once I\'m done writing it. Looking through my \"all posts\" section on WordPress... I have 32 post drafts. THIRTY TWO! Some of them are farther along than others, some are just titles... but thirty two! With CoSchedule... I can finally organize them. Tagging, color coding, and some visual organization... I can actually keep it straight! And, oh, there\'s another useful bit here to help organize things and keep it all moving forward...\r\nSpeed things up with pre-set \"profiles\"
\r\nThose of you who don\'t do this kind of thing might not realize... there\'s an awfully long, time-consuming road between thinking up an idea and having John Q. Public read a blog post or listen to a podcast. For each and every post, article, or episode there\'s a lengthy brainstorming, creation, post-production and promotion process, and honestly, it can be easy to forget something or miss a step. In the normal course of things there\'s only so much you can do to REALLY automate/fast-track that process and all those steps without everything feeling... automated and robotic.\r\n\r\nEnter \"profiles\" and \"social helpers\"\r\n\r\nI LOVE the \"profiles\" and \"social helpers\" features CoSchedule provides. \"Profiles\" allow me to set up custom task-lists I can apply to different types of posts. Got a recipe to post? A race recap? Product review? Each different type of post has a different list of things that need to be accomplished - \"profile\" act as a template, with all the tasks I need to accomplish for each different type of post right there. Profiles allows me to specify what needs to happen, and at what point in the production process, ensuring I don\'t move on to the next step without accomplishing everything that needs doing. \"Social helpers\" come into play when the production work is done, the piece is published, and it\'s time to promote.\r\nSocial campaigns all in one place
\r\nOne of the most challenging, scattered, and disorganized parts of blogging and podcasting (for me at least) is the social media side of things. Each different platform (Facebook, IG, Pinterest, etc) all exist in their own little world. You\'ve got to individually visit each one, create your posts, ensure image size is correct, format them correctly, remember your hashtags or @ tags or links or what have you. If you want to schedule out posts, well, most platforms you need 3rd party help to do it, and not every 3rd party scheduling tool works for every social platform (especially not the free 3rd party tools.\r\nAnd then there\'s CoSchedule.
\r\nEverything is right there. Nice and easy, readily accessible, and easy to manage. CoSchedule is so well-connected and integrated with each social platform, particularly Facebook and Instagram, that I can tag people, pages, and profiles right from within the social campaign editor - YES, no doubling back into the Facebook or Instagram apps to tag people or delete hashtags that carried over and I didn\'t need. There\'s also a handy \"preview\" function, where you can actually see what the final post will look like on each social network before you finish and schedule it to post!\r\nCoSchedule even has a WordPress plugin!
\r\nIt\'s literally built right into my blog/website - beneath each blog post is the social campaign function. I get to see a nice pretty timeline of the social posts for every blog post I create. I can even template out how, where, and when those posts will go with the \"profiles\" feature. Oh - and those \"social helpers\"? You can basically create shortcuts for things you typically include in a social post, like a set of hashtags, a sponsor credit, an FTC disclosure, or anything else you can think of. Instead of having to type the whole thing out each time, you simply pre-program it - when it\'s time to post, you simply type something like {FTCDisclosure}, {healthyeating}, or {thanksponsors}. You can even include those as a part of the \"profile\" so based on your blog post type... it\'s already there. They\'ve just... made it so... easy!\r\nWeekly recaps right in your email
\r\nAfter all that work on blog posts, podcast episodes, social campaigns and more... it\'d be nice to have an easy way to keep track of everything you\'ve done... right? Well, it would appear CoSchedule gives you exactly that - and in a nice, neat little package too. I\'ll admit, when I looked through the available features on CoSchedule\'s website... I more or less \"read the headlines\" - I didn\'t notice they provided weekly e-mail recaps of your activity.\r\nIt\'s more than just a recap.
\r\nNot only do I get a recap of the blog posts and social \"campaigns\" I\'ve published throughout the week... I get updated engagement numbers as well! It\'s pretty handy for an at-a-glance look at how my posts are doing. This insight gives me an idea of where to take a closer look... to really figure out what people are responding to. It\'s crucial to know where to look so I can create more of what people want to see, hear, and read... and less of what they don\'t. This is, after all, both an outlet for me and a resource for others... so it\'s gotta be useful for BOTH of us, right?\r\nThis is a game-changer.
\r\nAs cheesy as it sounds, CoSchedule has totally turned my blogging & podcasting game on its head - for the better. I\'m so happy I took the leap and gave it a shot. This stuff is hard enough... every tool we can get our hands on to make it a little easier... well, it makes a difference! If you\'re a blogger (or podcaster) and you feel like you could use a hand... Give CoSchedule a shot! Follow this link and start your free trial now :)','Getting my (blog) life together with CoSchedule','','publish','open','open','','getting-my-blog-life-together-with-coschedule','','\nhttps://vimeo.com/166544659','2017-08-17 08:53:41','2017-08-17 12:53:41','',0,'http://sothisisfitness.com/?p=1274',0,'post','',0),(1276,1,'2017-07-14 11:40:43','2017-07-14 15:40:43','\r\nThere is REAL power deep inside you
\r\nI feel like I talk about this every single day... I also feel like it\'s not really given the weight and consideration it deserves. \"Belief\" has incredible power and weight. Simply believing something hard enough can make it real. Yes, really. I\'m saying that belief, attitude, and how you approach life can have real, physical manifestations. Don\'t believe me? I\'ve got some food for thought that might just change your mind...\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nIf a con artist can figure it out, so can we.
\r\nThis thing I\'m talking about... this secret weapon... it\'s the very same thing that con artists the world over have tapped into and leverage to power their devious schemes and scams. They believe their product, scam, service, whatever... is what you need and they believe that their plan or system or whatever works. They believe it so hard that you can\'t help but believe them too and roll with it. If these evil-doers can make use of it for malicious purposes... why can\'t we use it for good? We can.\r\nThe trick is... it\'s not just about belief.
\r\nThis requires more than just conviction in the cause... it requires the determination to get it done and the sheer force of will to accomplish the task. Ask any endurance runner... they\'ll tell you. Honestly, there\'s a lot to this... so let\'s chat, eh? This is exactly what we get into in this episode, with a couple of relevant tangents to help kind of explain.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Cure your acid reflux... at the cost of DEATH?!
\r\n - What Gwenyth Paltrow\'s new gym and The Food Babe have in common
\r\n - A thought on personal trainers
\r\n - How YOU can embrace that POWERFUL secret weapon hidden inside you
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','How To Embrace The Powerful Secret Weapon Inside You (Podcast #46)','','publish','open','open','','embrace-powerful-secret-weapon-inside-podcast-46','','','2017-07-14 11:40:43','2017-07-14 15:40:43','',0,'http://sothisisfitness.com/?p=1276',0,'post','',0),(1277,1,'2017-07-14 11:37:37','2017-07-14 15:37:37','','How To Embrace The Powerful Secret Weapon Inside You.','','inherit','open','closed','','wordswag_1500006082462','','','2017-07-14 11:38:05','2017-07-14 15:38:05','',1276,'http://sothisisfitness.com/wp-content/uploads/2017/07/wordswag_1500006082462.png',0,'attachment','image/png',0),(1278,1,'2017-07-14 11:38:14','2017-07-14 15:38:14','\r\nThere is REAL power deep inside you
\r\nI feel like I talk about this every single day... I also feel like it\'s not really given the weight and consideration it deserves. \"Belief\" has incredible power and weight. Simply believing something hard enough can make it real. Yes, really. I\'m saying that belief, attitude, and how you approach life can have real, physical manifestations. Don\'t believe me? I\'ve got some food for thought that might just change your mind...\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nIf a con artist can figure it out, so can we.
\r\nThis thing I\'m talking about... this secret weapon... it\'s the very same thing that con artists the world over have tapped into and leverage to power their devious schemes and scams. They believe their product, scam, service, whatever... is what you need and they believe that their plan or system or whatever works. They believe it so hard that you can\'t help but believe them too and roll with it. If these evil-doers can make use of it for malicious purposes... why can\'t we use it for good? We can.\r\nThe trick is... it\'s not just about belief.
\r\nThis requires more than just conviction in the cause... it requires the determination to get it done and the sheer force of will to accomplish the task. Ask any endurance runner... they\'ll tell you. Honestly, there\'s a lot to this... so let\'s chat, eh? This is exactly what we get into in this episode, with a couple of relevant tangents to help kind of explain.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Cure your acid reflux... at the cost of DEATH?!
\r\n - What Gwenyth Paltrow\'s new gym and The Food Babe have in common
\r\n - A thought on personal trainers
\r\n - How YOU can embrace that POWERFUL secret weapon hidden inside you
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','How To Embrace The Powerful Secret Weapon Inside You (Podcast #46)','','inherit','closed','closed','','1276-revision-v1','','','2017-07-14 11:38:14','2017-07-14 15:38:14','',1276,'http://sothisisfitness.com/2017/07/1276-revision-v1.html',0,'revision','',0),(1279,1,'2017-07-14 11:39:27','2017-07-14 15:39:27','\r\nThere is REAL power deep inside you
\r\nI feel like I talk about this every single day... I also feel like it\'s not really given the weight and consideration it deserves. \"Belief\" has incredible power and weight. Simply believing something hard enough can make it real. Yes, really. I\'m saying that belief, attitude, and how you approach life can have real, physical manifestations. Don\'t believe me? I\'ve got some food for thought that might just change your mind...\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nIf a con artist can figure it out, so can we.
\r\nThis thing I\'m talking about... this secret weapon... it\'s the very same thing that con artists the world over have tapped into and leverage to power their devious schemes and scams. They believe their product, scam, service, whatever... is what you need and they believe that their plan or system or whatever works. They believe it so hard that you can\'t help but believe them too and roll with it. If these evil-doers can make use of it for malicious purposes... why can\'t we use it for good? We can.\r\nThe trick is... it\'s not just about belief.
\r\nThis requires more than just conviction in the cause... it requires the determination to get it done and the sheer force of will to accomplish the task. Ask any endurance runner... they\'ll tell you. Honestly, there\'s a lot to this... so let\'s chat, eh? This is exactly what we get into in this episode, with a couple of relevant tangents to help kind of explain.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Cure your acid reflux... at the cost of DEATH?!
\r\n - What Gwenyth Paltrow\'s new gym and The Food Babe have in common
\r\n - A thought on personal trainers
\r\n - How YOU can embrace that POWERFUL secret weapon hidden inside you
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','How To Embrace The Powerful Secret Weapon Inside You (Podcast #46)','','inherit','closed','closed','','1276-revision-v1','','','2017-07-14 11:39:27','2017-07-14 15:39:27','',1276,'http://sothisisfitness.com/2017/07/1276-revision-v1.html',0,'revision','',0),(1280,1,'2017-07-14 11:39:54','2017-07-14 15:39:54','\r\nThere is REAL power deep inside you
\r\nI feel like I talk about this every single day... I also feel like it\'s not really given the weight and consideration it deserves. \"Belief\" has incredible power and weight. Simply believing something hard enough can make it real. Yes, really. I\'m saying that belief, attitude, and how you approach life can have real, physical manifestations. Don\'t believe me? I\'ve got some food for thought that might just change your mind...\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nIf a con artist can figure it out, so can we.
\r\nThis thing I\'m talking about... this secret weapon... it\'s the very same thing that con artists the world over have tapped into and leverage to power their devious schemes and scams. They believe their product, scam, service, whatever... is what you need and they believe that their plan or system or whatever works. They believe it so hard that you can\'t help but believe them too and roll with it. If these evil-doers can make use of it for malicious purposes... why can\'t we use it for good? We can.\r\nThe trick is... it\'s not just about belief.
\r\nThis requires more than just conviction in the cause... it requires the determination to get it done and the sheer force of will to accomplish the task. Ask any endurance runner... they\'ll tell you. Honestly, there\'s a lot to this... so let\'s chat, eh? This is exactly what we get into in this episode, with a couple of relevant tangents to help kind of explain.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Cure your acid reflux... at the cost of DEATH?!
\r\n - What Gwenyth Paltrow\'s new gym and The Food Babe have in common
\r\n - A thought on personal trainers
\r\n - How YOU can embrace that POWERFUL secret weapon hidden inside you
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\nFoolproof Brewing Company\'s website\r\n\r\nHophead Events website\r\n\r\n','How To Embrace The Powerful Secret Weapon Inside You (Podcast #46)','','inherit','closed','closed','','1276-revision-v1','','','2017-07-14 11:39:54','2017-07-14 15:39:54','',1276,'http://sothisisfitness.com/2017/07/1276-revision-v1.html',0,'revision','',0),(1283,1,'2017-07-25 12:56:26','2017-07-25 16:56:26','\r\nRun a marathon and change your life...
\r\nIt\'s no secret that I TRULY believe in the transformative power of running. When I go running for long enough I find my happy place, my mind can wander stress-free, and I can just... be. I realize it doesn\'t work for everyone this way, but it does for me, and it does for many others. I\'d love for more people to discover this... problem is, so many people out there don\'t just think marathons are crazy... they simply think they\'re not capable.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nThat\'s why I\'m so excited about this interview!
\r\nI was THRILLED to have Angie and Trevor of the Marathon Training Academy podcast on the show. Their whole \"thing\" is based around empowering you to run a marathon and change your life. Their SLOGAN is \"you HAVE WHAT IT TAKES to run a marathon and change your life\". I absolutely love this, and I thought we had a great chat all about it.\r\n\r\nIt was really cool to get to know them a bit. We dug into their show, what the idea is, and what it\'s all about... but we also got personal. We talked about how the show has influenced and directed their own personal lives. Angie and Trevor discuss not just their philosophies on running and coaching, but their own fitness, running, and life in general.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - ICYMI… IT’S HOT AND GROSS OUT!
\r\n - The internet RUINED my day!
\r\n - What’s In the box
\r\n - The joy of Yoga!
\r\n - A chat with Angie and Trevor of the Marathon Training Academy podcast!
\r\n
\r\nEpisode Resources
\r\n\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Hophead Events website
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Yes, you DO have what it takes... (Podcast #47)','','publish','open','open','','yes-you-do-have-what-it-takes','','','2017-07-25 12:56:26','2017-07-25 16:56:26','',0,'http://sothisisfitness.com/?p=1283',0,'post','',0),(1284,1,'2017-07-25 12:47:15','2017-07-25 16:47:15','','yes you do have what it takes','','inherit','open','closed','','wordswag_1500653402209','','','2017-07-25 12:47:49','2017-07-25 16:47:49','',1283,'http://sothisisfitness.com/wp-content/uploads/2017/07/wordswag_1500653402209.png',0,'attachment','image/png',0),(1285,1,'2017-07-25 12:52:16','2017-07-25 16:52:16','\r\nRun a marathon and change your life...
\r\nIt\'s no secret that I TRULY believe in the transformative power of running. When I go running for long enough I find my happy place, my mind can wander stress-free, and I can just... be. I realize it doesn\'t work for everyone this way, but it does for me, and it does for many others. I\'d love for more people to discover this... problem is, so many people out there don\'t just think marathons are crazy... they simply think they\'re not capable.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nThat\'s why I\'m so excited about this interview!
\r\nI was THRILLED to have Angie and Trevor of the Marathon Training Academy podcast on the show. Their whole \"thing\" is based around empowering you to run a marathon and change your life. Their SLOGAN is \"you HAVE WHAT IT TAKES to run a marathon and change your life\". I absolutely love this, and I thought we had a great chat all about it.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - ICYMI… IT’S HOT AND GROSS OUT!
\r\n - The internet RUINED my day!
\r\n - What’s In the box
\r\n - The joy of Yoga!
\r\n - A chat with Angie and Trevor of the Marathon Training Academy podcast!
\r\n
\r\nEpisode Resources
\r\n\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Hophead Events website
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Yes, you DO have what it takes...','','inherit','closed','closed','','1283-revision-v1','','','2017-07-25 12:52:16','2017-07-25 16:52:16','',1283,'http://sothisisfitness.com/2017/07/1283-revision-v1.html',0,'revision','',0),(1286,1,'2017-07-25 12:56:26','2017-07-25 16:56:26','\r\nRun a marathon and change your life...
\r\nIt\'s no secret that I TRULY believe in the transformative power of running. When I go running for long enough I find my happy place, my mind can wander stress-free, and I can just... be. I realize it doesn\'t work for everyone this way, but it does for me, and it does for many others. I\'d love for more people to discover this... problem is, so many people out there don\'t just think marathons are crazy... they simply think they\'re not capable.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nThat\'s why I\'m so excited about this interview!
\r\nI was THRILLED to have Angie and Trevor of the Marathon Training Academy podcast on the show. Their whole \"thing\" is based around empowering you to run a marathon and change your life. Their SLOGAN is \"you HAVE WHAT IT TAKES to run a marathon and change your life\". I absolutely love this, and I thought we had a great chat all about it.\r\n\r\nIt was really cool to get to know them a bit. We dug into their show, what the idea is, and what it\'s all about... but we also got personal. We talked about how the show has influenced and directed their own personal lives. Angie and Trevor discuss not just their philosophies on running and coaching, but their own fitness, running, and life in general.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - ICYMI… IT’S HOT AND GROSS OUT!
\r\n - The internet RUINED my day!
\r\n - What’s In the box
\r\n - The joy of Yoga!
\r\n - A chat with Angie and Trevor of the Marathon Training Academy podcast!
\r\n
\r\nEpisode Resources
\r\n\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Hophead Events website
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Yes, you DO have what it takes... (Podcast #47)','','inherit','closed','closed','','1283-revision-v1','','','2017-07-25 12:56:26','2017-07-25 16:56:26','',1283,'http://sothisisfitness.com/2017/07/1283-revision-v1.html',0,'revision','',0),(1288,1,'2017-07-28 09:54:31','2017-07-28 13:54:31','\r\nYou are not alone.
\r\nIt can be easy to think you\'re all alone, on a little island, whether you\'re struggling with nutrition, fitness, or specifically running. I\'m here to tell you... you are not alone. There is a larger community you are a part of whether you realize it or not, and there are many smaller communities still that you can become a part of intentionally. Ted Spiker joins me on Episode 48 of the podcast to talk about exactly that.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nYou DO belong, and you\'re doing great!
\r\nTed, through his interest in and passion for fitness and running, has created what has become quite the community. He\'s created a vehicle for people to identify with someone, or many someones, who are dealing with and fighting through the same struggles they are themselves. Maybe, with a little bit of a hand reaching out, we can all make it a little more do-able to achieve our goals and reach that next success... whether it\'s a sub-30 5k... or something else.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Dealing with a potential injury close to race day
\r\n - EXERCISE MIGHT KILL YOU!
\r\n - Too much of a good thing is bad for you!
\r\n - We chat with Professor Ted Spiker about\r\n
\r\n - Writing for health and fitness
\r\n - The Runner’s World Big Guy Blog
\r\n - The Sub-30 Club
\r\n - And the fact that YOU are not alone.
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Runner\'s World Big Guy Blog
\r\n - Sub-30 Club on Facebook
\r\n - Ted Spiker\'s Website
\r\n - Find Ted on Twitter
\r\n - Find Ted on Instagram
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','The \"Big Guy\" And The Power Of Community (Podcast #48)','','publish','open','open','','big-guy-power-of-community','','','2017-07-28 16:58:12','2017-07-28 20:58:12','',0,'http://sothisisfitness.com/?p=1288',0,'post','',0),(1289,1,'2017-07-28 09:46:06','2017-07-28 13:46:06','','The big guy and the power of community','','inherit','open','closed','','wordswag_1501218310713','','','2017-07-28 09:47:00','2017-07-28 13:47:00','',1288,'http://sothisisfitness.com/wp-content/uploads/2017/07/wordswag_1501218310713.png',0,'attachment','image/png',0),(1290,1,'2017-07-28 09:54:08','2017-07-28 13:54:08','\r\nYou are not alone.
\r\nIt can be easy to think you\'re all alone, on a little island, whether you\'re struggling with nutrition, fitness, or specifically running. I\'m here to tell you... you are not alone. There is a larger community you are a part of whether you realize it or not, and there are many smaller communities still that you can become a part of intentionally. Ted Spiker joins me on Episode 48 of the podcast to talk about exactly that.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nYou DO belong, and you\'re doing great!
\r\nTed, through his interest in and passion for fitness and running, has created what has become quite the community. He\'s created a vehicle for people to identify with someone, or many someones, who are dealing with and fighting through the same struggles they are themselves. Maybe, with a little bit of a hand reaching out, we can all make it a little more do-able to achieve our goals and reach that next success... whether it\'s a sub-30 5k... or something else.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Dealing with a potential injury close to race day
\r\n - EXERCISE MIGHT KILL YOU!
\r\n - Too much of a good thing is bad for you!
\r\n - We chat with Professor Ted Spiker about\r\n
\r\n - Writing for health and fitness
\r\n - The Runner’s World Big Guy Blog
\r\n - The Sub-30 Club
\r\n - And the fact that YOU are not alone.
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Runner\'s World Big Guy Blog
\r\n - Sub-30 Club on Facebook
\r\n - Ted Spiker\'s Website
\r\n - Find Ted on Twitter
\r\n - Find Ted on Instagram
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','The \"Big Guy\" And The Power Of Community','','inherit','closed','closed','','1288-revision-v1','','','2017-07-28 09:54:08','2017-07-28 13:54:08','',1288,'http://sothisisfitness.com/2017/07/1288-revision-v1.html',0,'revision','',0),(1291,1,'2017-07-28 16:57:40','2017-07-28 20:57:40','\r\nYou are not alone.
\r\nIt can be easy to think you\'re all alone, on a little island, whether you\'re struggling with nutrition, fitness, or specifically running. I\'m here to tell you... you are not alone. There is a larger community you are a part of whether you realize it or not, and there are many smaller communities still that you can become a part of intentionally. Ted Spiker joins me on Episode 48 of the podcast to talk about exactly that.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nYou DO belong, and you\'re doing great!
\r\nTed, through his interest in and passion for fitness and running, has created what has become quite the community. He\'s created a vehicle for people to identify with someone, or many someones, who are dealing with and fighting through the same struggles they are themselves. Maybe, with a little bit of a hand reaching out, we can all make it a little more do-able to achieve our goals and reach that next success... whether it\'s a sub-30 5k... or something else.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Dealing with a potential injury close to race day
\r\n - EXERCISE MIGHT KILL YOU!
\r\n - Too much of a good thing is bad for you!
\r\n - We chat with Professor Ted Spiker about\r\n
\r\n - Writing for health and fitness
\r\n - The Runner’s World Big Guy Blog
\r\n - The Sub-30 Club
\r\n - And the fact that YOU are not alone.
\r\n
\r\n \r\n
\r\nEpisode Resources
\r\n\r\n - Runner\'s World Big Guy Blog
\r\n - Sub-30 Club on Facebook
\r\n - Ted Spiker\'s Website
\r\n - Find Ted on Twitter
\r\n - Find Ted on Instagram
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','The \"Big Guy\" And The Power Of Community (Podcast #48)','','inherit','closed','closed','','1288-revision-v1','','','2017-07-28 16:57:40','2017-07-28 20:57:40','',1288,'http://sothisisfitness.com/2017/07/1288-revision-v1.html',0,'revision','',0),(1338,1,'2017-08-15 13:03:33','2017-08-15 17:03:33','(FTC Disclosure: This post contains affiliate links - I may receive compensation. All opinions are my own, never bought or sold.)\r\nI\'m not perfect... but I know it.
\r\nI\'m well aware that sometimes my life is a mess. There\'s nothing wrong with admitting that. What\'s wrong is pretending you\'re awesome when you\'re not. Ignoring a problem does not make it go away... it makes it worse. If you need help... seek it out. THAT is exactly what I did with my blogging life. Organization, timeliness, and promotion are not always my strongest suits... and then I found CoSchedule. \r\nOrganization is the key to the universe
\r\nI\'ve said it before and I\'ll say it again - the first step in ANY successful venture... and reaching ANY goal... is a solid plan. A plan is gonna be pretty flimsy without good organizational systems and structure. Now, I don\'t talk much about the behind-the-scenes stuff that goes on with blogging, podcasting, and social media promotion... but the fact that I\'m a world-class procrastinator doesn\'t help me in the slightest. I\'m also... thrifty... to a fault... so historically when I try to implement organizational tools to help myself... I try every free route I can go. While they\'re great in theory... well... to put it lightly... those have been less than successful for me. So, finally, I caved - I looked into paid options... and came across CoSchedule.\r\n\r\nSo far, it has totally changed the game for me. I\'m still in the process of getting things situated and set up... but it\'s already made life so much easier. They\'ve got a nice little overview video that explains what they\'re about:\r\n\r\n\r\n\r\nCoSchedule from Garrett Moon on Vimeo.\r\n\r\n \r\nManaging Drafts Made Easy
\r\n\r\n\r\nI read something very smart... and I think it came from the blog of a friend of mine... \"you don\'t have to publish everything you write.\". That\'s some of the best advice for a blogger/writer... for a number of reasons (that I won\'t get into right now). Now... just because I\'m not publishing everything I write... doesn\'t necessarily mean it should get lost into the void once I\'m done writing it. Looking through my \"all posts\" section on WordPress... I have 32 post drafts. THIRTY TWO! Some of them are farther along than others, some are just titles... but thirty two! With CoSchedule... I can finally organize them. Tagging, color coding, and some visual organization... I can actually keep it straight! And, oh, there\'s another useful bit here to help organize things and keep it all moving forward...\r\nSpeed things up with pre-set \"profiles\"
\r\nThose of you who don\'t do this kind of thing might not realize... there\'s an awfully long, time-consuming road between thinking up an idea and having John Q. Public read a blog post or listen to a podcast. For each and every post, article, or episode there\'s a lengthy brainstorming, creation, post-production and promotion process, and honestly, it can be easy to forget something or miss a step. In the normal course of things there\'s only so much you can do to REALLY automate/fast-track that process and all those steps without everything feeling... automated and robotic.\r\n\r\nEnter \"profiles\" and \"social helpers\"\r\n\r\nI LOVE the \"profiles\" and \"social helpers\" features CoSchedule provides. \"Profiles\" allow me to set up custom task-lists I can apply to different types of posts. Got a recipe to post? A race recap? Product review? Each different type of post has a different list of things that need to be accomplished - \"profile\" act as a template, with all the tasks I need to accomplish for each different type of post right there. Profiles allows me to specify what needs to happen, and at what point in the production process, ensuring I don\'t move on to the next step without accomplishing everything that needs doing. \"Social helpers\" come into play when the production work is done, the piece is published, and it\'s time to promote.\r\nSocial campaigns all in one place
\r\nOne of the most challenging, scattered, and disorganized parts of blogging and podcasting (for me at least) is the social media side of things. Each different platform (Facebook, IG, Pinterest, etc) all exist in their own little world. You\'ve got to individually visit each one, create your posts, ensure image size is correct, format them correctly, remember your hashtags or @ tags or links or what have you. If you want to schedule out posts, well, most platforms you need 3rd party help to do it, and not every 3rd party scheduling tool works for every social platform (especially not the free 3rd party tools.\r\nAnd then there\'s CoSchedule.
\r\nEverything is right there. Nice and easy, readily accessible, and easy to manage. CoSchedule is so well-connected and integrated with each social platform, particularly Facebook and Instagram, that I can tag people, pages, and profiles right from within the social campaign editor - YES, no doubling back into the Facebook or Instagram apps to tag people or delete hashtags that carried over and I didn\'t need. There\'s also a handy \"preview\" function, where you can actually see what the final post will look like on each social network before you finish and schedule it to post! CoSchedule even has a WordPress plugin, so it\'s literally built right into my blog/website - beneath each blog post is the social campaign function. I get to see a nice pretty timeline of the social posts for every blog post I create, and I can even template out how, where, and when those posts will go with the \"profiles\" feature. Oh - and those \"social helpers\"? You can basically create shortcuts for things you typically include in a social post, like a set of hashtags, a sponsor credit, an FTC disclosure, or anything else you can think of. Instead of having to type the whole thing out each time, you simply pre-program it - when it\'s time to post, you simply type something like {FTCDisclosure}, {healthyeating}, or {thanksponsors}. You can even include those as a part of the \"profile\" so based on your blog post type... it\'s already there. They\'ve just... made it so... easy!\r\nWeekly recaps right in your email
\r\nAfter all that work on blog posts, podcast episodes, social campaigns and more... it\'d be nice to have an easy way to keep track of everything you\'ve done... right? Well, it would appear CoSchedule gives you exactly that - and in a nice, neat little package too. I\'ll admit, when I looked through the available features on CoSchedule\'s website... I more or less \"read the headlines\" - I didn\'t notice they provided weekly e-mail recaps of your activity.\r\nIt\'s more than just a recap.
\r\nNot only do I get a recap of the blog posts and social \"campaigns\" I\'ve published throughout the week... I get updated engagement numbers as well! Pretty handy for an at-a-glance look at how my posts are doing - gives me an idea of where to take a closer look to really figure out what people are responding to. It\'s crucial to know where to look so I can create more of what people want to see, hear, and read... and less of what they don\'t. This is, after all, both an outlet for me and a resource for others... so it\'s gotta be useful for BOTH of us, right?\r\nThis is a game-changer.
\r\nAs cheesy as it sounds, CoSchedule has totally turned my blogging & podcasting game on its head - for the better. I\'m so happy I took the leap and gave it a shot - this stuff is hard enough... every tool we can get our hands on to make it a little easier and spread the knowledge we\'ve got to give... well, it makes a difference! If you\'re a blogger (or podcaster) and you feel like you could use a hand... Give CoSchedule a shot! Follow this link and start your free trial now :)','Getting my (blog) life together with CoSchedule','','inherit','closed','closed','','1274-revision-v1','','','2017-08-15 13:03:33','2017-08-15 17:03:33','',1274,'http://sothisisfitness.com/2017/08/1274-revision-v1.html',0,'revision','',0),(1348,1,'2017-08-17 10:11:00','2017-08-17 14:11:00','It\'s OK... really.
\r\nI talk about myself and what I\'m doing a lot. I suppose it kind of comes with the territory of being a health & fitness blogger / podcaster. I\'m out there to spread info and guidance, much of which comes from personal experience. As much as I talk about myself, though... it\'s been a while since I\'ve really talked about the roots of this whole thing. Since I\'ve gotten REALLY personal... and shared about when I learned how to succeed and transform.\r\nIt\'s been 5 years.
\r\nHard to believe (for me, anyway)... but it really has been 5 years since my journey began and 4 years since I reached my \"peak\". That\'s an awfully long time, and certainly long enough for people who don\'t know me... to not KNOW I was ever big. I kind of have to remind myself it\'s OK to talk about it... that it\'s not an \"attention grab\". Just because it\'s not \"new\" and \"fresh\" anymore doesn\'t make it any less relevant to the very same people it was relevant to 4 years ago - the people trying to do the same thing I did: make a change they think is impossible. And maybe that\'s you.\r\nYES, it\'s OK!
\r\nIt\'s unfortunate, but it seems one of the biggest things stopping people from reaching success is... they think it\'s not OK. People think it\'s not ok to take time away from family or friends to take care of themselves. It\'s not OK to be unhappy with their body. We\'re told we should \"love our body\"... often at the expense of health. And sure, self-love is great, and the mental health benefits are great I\'m sure... but self-love can\'t be at the expense of your actual physical health.\r\nIt\'s the same old song and dance.
\r\nI find, pretty often, I end up talking to the men in the room about this. Historically, we\'ve always been expected to be tough, strong, masculine. That didn\'t necessarily mean we needed to be healthy. Heck, I bet you\'ve met plenty of \"big guys\" who are overweight & unhealthy, but strong enough to knock your lights out if you tell them so. And then there\'s our lovely ladies - some women like their men \"soft\" or \"cushy\" like a teddy bear. Most of those women tell their man that. Don\'t worry, this isn\'t a manifesto about the ideals of \"masculinity\" and what it is... it\'s simply a friendly voice who\'s been there telling you...\r\nYES! It\'s OK!!
\r\nIt IS OK to be less than pleased with where you\'re at! It\'s OK to be unhappy with the state of your health! Now, I realize this is a dangerous conversation to have. Today, we live in a culture of political correctness, hyper-sensitivity, and over-acceptance. When you rock the boat and contradict the \"self-love\" idea people often accuse you of promoting something negative. It\'s as if, by telling you it\'s OK to want more... that I\'m telling you you\'re not good enough. It\'s important to distinguish between the two. Maybe people are so afraid of offending someone that they\'d rather just not broach the topic. So I\'m here to say... YES! It\'s OK!\r\n![\"Before](\"http://sothisisfitness.com/wp-content/uploads/2017/01/beforebefore2-300x297.jpg\")
Take a look at your life, your body, and your health.
\r\nAre you happy with where you are? Would a doctor consider you healthy? Are your friends and family concerned for you? These are all important questions to ask, and they (and more questions) are all very important to have a complete picture and make a decision. In July 2012 I did exactly this - I hit a breaking point. I realized I was SUPREMELY unhappy. I was overweight, I had been told for years by my doctor I was obese, and my mom expressed on many occasions that she was concerned. The way I was living was not healthy, and when I reached that breaking point I was 305 lbs. It was not good, and not healthy. So I made a choice. August 1st my journey began, and one year later I had lost 130 lbs and completely changed my life. I got healthy, I was no longer obese. My resting heart rate had plummeted to a level my doctor classified as \"athlete\". My blood pressure was solid and I saved my knees. All because I reached a point where I made it OK to make the decision.\r\nNow, I can do incredible, incomprehensible things.
\r\n![\"Ghost](\"http://sothisisfitness.com/wp-content/uploads/2016/11/IMG_20161024_153016-300x300.jpg\")
In about 7 hours (from when I\'m writing this) I\'m going to be toeing the start line of the Anchor Down 24 Hour Ultramarathon in pursuit of my 2nd 100 mile ultramarathon finish. Most people don\'t even know endurance runs like that exist... and when this all started... unhealthy Darrell wouldn\'t have even dreamed of running ONE mile, never mind one HUNDRED. I write my blog (www.SoTHISIsFitness.com) and speak on my podcast (www.SoTHISIsFitness.com/podcast) to spread this around all in the hopes that one more person will hear it. All you have to do is make it OK... and you can transform your health, your body, your mindset and yourself and achieve incredible things. So, as I say at the end of every podcast episode...\r\nThe only limits we truly have are the ones we set for ourselves. Get out of your own way, GET OUT THERE, and live life limitless.
\r\nYou can follow Darrell at www.SoTHISIsFitness.com, hear the \"So THIS Is Fitness\" podcast on your favorite app, and on social media - www.facebook.com/sothisisfitness | www.instagram.com/snuffydx | www.twitter.com/snuffydx |![\"podcast](\"http://sothisisfitness.com/wp-content/uploads/2017/08/PhotoGrid_1487957447633-300x300.png\")
','How to succeed and transform - YES, it\'s OK!','','draft','open','open','','yes-its-ok','','','2017-08-18 11:54:37','2017-08-18 15:54:37','',0,'http://sothisisfitness.com/?p=1348',0,'post','',0),(1350,1,'2017-08-17 18:15:06','2017-08-17 22:15:06','It\'s OK... really.
\r\nI talk about myself and what I\'m doing a lot. I suppose it kind of comes with the territory of being a health & fitness blogger / podcaster. I\'m out there to spread info and guidance, much of which comes from personal experience. As much as I talk about myself, though... it\'s been a while since I\'ve really talked about the roots of this whole thing. Since I\'ve gotten REALLY personal.It\'s been 5 years.
\r\nHard to believe (for me, anyway)... but it really has been 5 years since my journey began and 4 years since I reached my \"peak\". That\'s an awfully long time, and certainly long enough for people who don\'t know me... to not KNOW I was ever big. I kind of have to remind myself it\'s OK to talk about it... that it\'s not an \"attention grab\". Just because it\'s not \"new\" and \"fresh\" anymore doesn\'t make it any less relevant to the very same people it was relevant to 4 years ago... the people trying to do the same thing I did: make a change they think is impossible.','Take Charge Of Your Life and Live Healthy... NOW!','','inherit','closed','closed','','1348-revision-v1','','','2017-08-17 18:15:06','2017-08-17 22:15:06','',1348,'http://sothisisfitness.com/2017/08/1348-revision-v1.html',0,'revision','',0),(1351,1,'2017-08-17 18:15:28','2017-08-17 22:15:28','It\'s OK... really.
\r\nI talk about myself and what I\'m doing a lot. I suppose it kind of comes with the territory of being a health & fitness blogger / podcaster. I\'m out there to spread info and guidance, much of which comes from personal experience. As much as I talk about myself, though... it\'s been a while since I\'ve really talked about the roots of this whole thing. Since I\'ve gotten REALLY personal.It\'s been 5 years.\r\n\r\nHard to believe (for me, anyway)... but it really has been 5 years since my journey began and 4 years since I reached my \"peak\". That\'s an awfully long time, and certainly long enough for people who don\'t know me... to not KNOW I was ever big. I kind of have to remind myself it\'s OK to talk about it... that it\'s not an \"attention grab\". Just because it\'s not \"new\" and \"fresh\" anymore doesn\'t make it any less relevant to the very same people it was relevant to 4 years ago... the people trying to do the same thing I did: make a change they think is impossible.','Take Charge Of Your Life and Live Healthy... NOW!','','inherit','closed','closed','','1348-revision-v1','','','2017-08-17 18:15:28','2017-08-17 22:15:28','',1348,'http://sothisisfitness.com/2017/08/1348-revision-v1.html',0,'revision','',0),(1313,1,'2017-08-05 12:25:05','2017-08-05 16:25:05','','IMG_20170522_081130','','inherit','open','closed','','img_20170522_081130','','','2017-08-05 12:25:05','2017-08-05 16:25:05','',0,'http://sothisisfitness.com/wp-content/uploads/2017/08/IMG_20170522_081130.jpg',0,'attachment','image/jpeg',0),(1314,1,'2017-08-05 12:25:13','2017-08-05 16:25:13','','IMG_20170522_081137','','inherit','open','closed','','img_20170522_081137','','','2017-08-05 12:25:13','2017-08-05 16:25:13','',0,'http://sothisisfitness.com/wp-content/uploads/2017/08/IMG_20170522_081137.jpg',0,'attachment','image/jpeg',0),(1315,1,'2017-08-05 12:25:22','2017-08-05 16:25:22','','IMG_20170526_093550','','inherit','open','closed','','img_20170526_093550','','','2017-08-05 12:25:22','2017-08-05 16:25:22','',0,'http://sothisisfitness.com/wp-content/uploads/2017/08/IMG_20170526_093550.jpg',0,'attachment','image/jpeg',0),(1316,1,'2017-08-05 12:25:32','2017-08-05 16:25:32','','IMG_20170526_094123','','inherit','open','closed','','img_20170526_094123','','','2017-08-05 12:25:32','2017-08-05 16:25:32','',0,'http://sothisisfitness.com/wp-content/uploads/2017/08/IMG_20170526_094123.jpg',0,'attachment','image/jpeg',0),(1317,1,'2017-08-05 12:25:43','2017-08-05 16:25:43','','IMG_20170722_143335','','inherit','open','closed','','img_20170722_143335','','','2017-08-05 12:25:43','2017-08-05 16:25:43','',0,'http://sothisisfitness.com/wp-content/uploads/2017/08/IMG_20170722_143335.jpg',0,'attachment','image/jpeg',0),(1318,1,'2017-08-05 12:25:54','2017-08-05 16:25:54','','IMG_20170722_143345','','inherit','open','closed','','img_20170722_143345','','','2017-08-05 12:25:54','2017-08-05 16:25:54','',0,'http://sothisisfitness.com/wp-content/uploads/2017/08/IMG_20170722_143345.jpg',0,'attachment','image/jpeg',0),(1319,1,'2017-08-05 12:26:04','2017-08-05 16:26:04','','IMG_20170722_153136','','inherit','open','closed','','img_20170722_153136','','','2017-08-05 12:26:04','2017-08-05 16:26:04','',0,'http://sothisisfitness.com/wp-content/uploads/2017/08/IMG_20170722_153136.jpg',0,'attachment','image/jpeg',0),(1320,1,'2017-08-05 12:26:11','2017-08-05 16:26:11','','IMG_20170724_075045','','inherit','open','closed','','img_20170724_075045','','','2017-08-05 12:26:11','2017-08-05 16:26:11','',0,'http://sothisisfitness.com/wp-content/uploads/2017/08/IMG_20170724_075045.jpg',0,'attachment','image/jpeg',0),(1321,1,'2017-08-05 12:26:20','2017-08-05 16:26:20','','IMG_20170724_075735','','inherit','open','closed','','img_20170724_075735','','','2017-08-05 12:26:20','2017-08-05 16:26:20','',0,'http://sothisisfitness.com/wp-content/uploads/2017/08/IMG_20170724_075735.jpg',0,'attachment','image/jpeg',0),(1322,1,'2017-08-05 12:26:32','2017-08-05 16:26:32','','IMG_20170724_080321','','inherit','open','closed','','img_20170724_080321','','','2017-08-05 12:26:32','2017-08-05 16:26:32','',0,'http://sothisisfitness.com/wp-content/uploads/2017/08/IMG_20170724_080321.jpg',0,'attachment','image/jpeg',0),(1323,1,'2017-08-05 12:26:40','2017-08-05 16:26:40','','IMG_20170724_080325','','inherit','open','closed','','img_20170724_080325','','','2017-08-05 12:26:40','2017-08-05 16:26:40','',0,'http://sothisisfitness.com/wp-content/uploads/2017/08/IMG_20170724_080325.jpg',0,'attachment','image/jpeg',0),(1324,1,'2017-08-05 12:26:50','2017-08-05 16:26:50','','IMG_20170724_080725','','inherit','open','closed','','img_20170724_080725','','','2017-08-05 12:26:50','2017-08-05 16:26:50','',0,'http://sothisisfitness.com/wp-content/uploads/2017/08/IMG_20170724_080725.jpg',0,'attachment','image/jpeg',0),(1325,1,'2017-08-05 12:26:59','2017-08-05 16:26:59','','IMG_20170725_134415','','inherit','open','closed','','img_20170725_134415','','','2017-08-05 12:26:59','2017-08-05 16:26:59','',0,'http://sothisisfitness.com/wp-content/uploads/2017/08/IMG_20170725_134415.jpg',0,'attachment','image/jpeg',0),(1326,1,'2017-08-05 12:27:10','2017-08-05 16:27:10','','IMG_20170725_134419','','inherit','open','closed','','img_20170725_134419','','','2017-08-05 12:27:10','2017-08-05 16:27:10','',0,'http://sothisisfitness.com/wp-content/uploads/2017/08/IMG_20170725_134419.jpg',0,'attachment','image/jpeg',0),(1327,1,'2017-08-05 12:27:20','2017-08-05 16:27:20','','IMG_20170725_134424','','inherit','open','closed','','img_20170725_134424','','','2017-08-05 12:27:20','2017-08-05 16:27:20','',0,'http://sothisisfitness.com/wp-content/uploads/2017/08/IMG_20170725_134424.jpg',0,'attachment','image/jpeg',0),(1328,1,'2017-08-05 12:27:30','2017-08-05 16:27:30','','IMG_20170725_133903757','','inherit','open','closed','','img_20170725_133903757','','','2017-08-05 12:27:30','2017-08-05 16:27:30','',0,'http://sothisisfitness.com/wp-content/uploads/2017/08/IMG_20170725_133903757.jpg',0,'attachment','image/jpeg',0),(1329,1,'2017-08-05 12:27:38','2017-08-05 16:27:38','','IMG_20170725_133907168','','inherit','open','closed','','img_20170725_133907168','','','2017-08-05 12:27:38','2017-08-05 16:27:38','',0,'http://sothisisfitness.com/wp-content/uploads/2017/08/IMG_20170725_133907168.jpg',0,'attachment','image/jpeg',0),(1330,1,'2017-08-05 12:27:48','2017-08-05 16:27:48','','IMG_20170725_134355335','','inherit','open','closed','','img_20170725_134355335','','','2017-08-05 12:27:48','2017-08-05 16:27:48','',0,'http://sothisisfitness.com/wp-content/uploads/2017/08/IMG_20170725_134355335.jpg',0,'attachment','image/jpeg',0),(1331,1,'2017-08-05 12:28:01','2017-08-05 16:28:01','','IMG_20170728_175646805','','inherit','open','closed','','img_20170728_175646805','','','2017-08-05 12:28:01','2017-08-05 16:28:01','',0,'http://sothisisfitness.com/wp-content/uploads/2017/08/IMG_20170728_175646805.jpg',0,'attachment','image/jpeg',0),(1332,1,'2017-08-11 08:59:54','2017-08-11 12:59:54','\r\nDo you REALLY know yourself?
\r\nEvery once in a while... it\'s important to stop and \"check yourself\". Are you happy? With work, home life, your relationships? Are you where you thought you were going to be? Have you achieved what you thought you were going to achieve? How did you even get here? Good or bad - you should know. And if you\'re not happy... perhaps you need to ask the important questions. Who am I? Why am I here? What do I REALLY want?\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nAre you willing to look deep, and get really honest?
\r\nThe first rule to achieving your highest potential, in any field, is to know yourself. Really, pick up any self-help book or even well-respected and famous texts like Sun Tsu\'s \"The Art Of War\" - they all agree on this point. Most of us probably think we really do know ourselves... but there\'s a problem. Most of us go through life more or less going through the motions. We don\'t typically question our situation, our \"lot in life\", so to speak. Instead, we tend to accept what we\'re given and be pleased with where we get. We don\'t stop to think if we really get it, and if we\'ve dug deep enough.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Holy Crap - 50 episodes!
\r\n - What’s new and in development for me, the fitwife, and So THIS Is Fitness
\r\n - And we answer the questions of Who are you… why are you here, and what do you REALLY want?
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Who are you, and what do you REALLY want?','','publish','open','open','','who-are-you-and-what-do-you-really-want','','','2017-08-11 08:59:54','2017-08-11 12:59:54','',0,'http://sothisisfitness.com/?p=1332',0,'post','',0),(1334,1,'2017-08-11 08:59:36','2017-08-11 12:59:36','\r\nDo you REALLY know yourself?
\r\nEvery once in a while... it\'s important to stop and \"check yourself\". Are you happy? With work, home life, your relationships? Are you where you thought you were going to be? Have you achieved what you thought you were going to achieve? How did you even get here? Good or bad - you should know. And if you\'re not happy... perhaps you need to ask the important questions. Who am I? Why am I here? What do I REALLY want?\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nAre you willing to look deep, and get really honest?
\r\nThe first rule to achieving your highest potential, in any field, is to know yourself. Really, pick up any self-help book or even well-respected and famous texts like Sun Tsu\'s \"The Art Of War\" - they all agree on this point. Most of us probably think we really do know ourselves... but there\'s a problem. Most of us go through life more or less going through the motions. We don\'t typically question our situation, our \"lot in life\", so to speak. Instead, we tend to accept what we\'re given and be pleased with where we get. We don\'t stop to think if we really get it, and if we\'ve dug deep enough.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Holy Crap - 50 episodes!
\r\n - What’s new and in development for me, the fitwife, and So THIS Is Fitness
\r\n - And we answer the questions of Who are you… why are you here, and what do you REALLY want?
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Who are you, and what do you REALLY want?','','inherit','closed','closed','','1332-revision-v1','','','2017-08-11 08:59:36','2017-08-11 12:59:36','',1332,'http://sothisisfitness.com/2017/08/1332-revision-v1.html',0,'revision','',0),(1333,1,'2017-08-11 08:53:02','2017-08-11 12:53:02','','who are you and what do you really want','','inherit','open','closed','','wordswag_1502420168166','','','2017-08-11 08:58:05','2017-08-11 12:58:05','',1332,'http://sothisisfitness.com/wp-content/uploads/2017/08/wordswag_1502420168166.png',0,'attachment','image/png',0),(1357,1,'2017-08-25 01:21:03','2017-08-25 05:21:03','\r\nI talk a big game sometimes
\r\nGoing into Anchor Down 24 Hour Ultramarathon... I made a bold statement. I said, just like I did before Ghost Train Rail Trail Race last year, that I was coming for a belt buckle. The only acceptable outcome of the race was a 100 mile finish. I did not finish 100 miles at Anchor Down... and I had to figure something out - how to define success and failure. In recapping the event... I\'m pretty sure, at least in this instance, I\'ve managed to map out the gray area and do just that.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nAnchor Down Ultra is an incredible event.
\r\nThis was my second showing at Anchor Down, and it did not disappoint. With a beautiful course, top notch support, and a supportive atmosphere, it\'s tough to go wrong with this race. I could go on for days about this race, but the bottom line is... it\'s simply superb. The course is 2.45 miles through Colt State Park in Bristol, Rhode Island - .95 miles of it is trail while the remaining 1.5 is paved walkways in the park. There\'s minimal elevation gain and a large chunk of the course overlooks Narragansett Bay - yes, right up along the water. It\'s a beautiful course that, despite its relatively short length, you will not get tired of looking at. The aid stations are fully stocked and the volunteers & crew are amazingly helpful - even the vendors show up ready to go! Anchor Down provides all of this in 6, 12, and 24 hour flavors, giving runners an excellent opportunity to flex their muscles and see what they\'re made of. At Anchor Down, you\'ve got one of the best chances you could ask for to succeed. But... what is success here, really?\r\nSuccess and failure dance together in the gray area a lot.
\r\nIt always seems so black and white, right? You either did or you didn\'t. You finished or not. Sure, that\'s easy enough to delineate in, say, a marathon - you either crossed the finish and ran 26.2 miles... or you didn\'t. In a 100 mile ultramarathon... you either crossed the finish line having finished 100 miles or not. Sometimes, though... it\'s not that easy.\r\nThe \"24 hour ultramarathon\" is a perfect example.
\r\nIn a 24 hour ultramarathon... there is no set distance you must hit in order to \"finish\". There is not typically a pre-determined, hard-and-fast threshold you must pass in order to achieve success in such an event. So, in a race where you \"finish\" when you simply do not continue running, whether by choice or by time limit... how do you define success? How, in that situation, do you determine if you have failed or not?\r\nIt\'s all about the objective... and whether you \"did it\" or not.
\r\nIn a 24 hour ultramarathon, the goal is to \"go\" for as long as you can... get as far as you can... inside the given time allotment. So... ultimately... success depends on whether or not you did that. Did you go as far as you could? Can you say with confidence that, within reason, you gave it a complete, whole, uncompromising effort? Or did you stop when you still had something left to give.\r\n\"I wanted to quit because I was suffering. That was not a good enough reason.\" - Marshall Ulrich
\r\nThat\'s the difference - that\'s what defines \"failure\".
\r\nWe can\'t quit just because something is difficult. We can\'t give up, stop, and go home because we\'re uncomfortable. There\'s a cheesy line that flies around the fitness industry - \"success lies outside your comfort zone\". It\'s so prevalent because it\'s so true - we don\'t progress, grow, and change for the better by sticking to the safe and comfortable. Without challenge, adversity, and discomfort... there\'s no need, no imperative... to improve. If we never have something more difficult to achieve, there\'s no need to rise to the occasion... because there IS no occasion TO rise to. SO, in the dark, ugly depths of your ultramarathon \"pain cave\"... that dark place that only those of us who take on endurance sport have discovered... that is where some of the most profound change in the human experience can occur. The rest of the population, those who DON\'T do endurance sport, can experience it too - in a less extreme, more attainable way. None of us, however, can experience it... if we quit. If we... give up because we\'re suffering, and it\'s hard, and it hurts... even though we could have kept putting one foot in front of the other. THAT would be to fail - to give less than we\'ve got to give, and to forfeit the change and growth we were fighting for. To be and to do less than we are capable of.\r\n\"To give anything less than your best is to sacrifice the gift.\" - Steve Prefontaine
\r\nMaybe that\'s why I keep running marathons and ultramarathons.
\r\nBecause I not only want to give it my best... but I want to see what my best really is. I want to fight for success and know what it really means. I want to experience it, viscerally - to feel the demons of failure clawing at my heels as I kick them off and crawl towards success. Perhaps, in some sick way... I enjoy the challenge, the fight, and the exhausted heap I become at the end - the state in which I finally enjoy the fruits of my labor. And so... here I find myself... preparing for my next endeavor - my return to Ghost Train Rail Trail Race on October 21st. Because despite the pain I know full well waits for me between the start and finish lines... I just can\'t shake how badly I want to fight through it to earn success.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - A recap of my race at Anchor Down 24 Hour Ultra
\r\n - How to define success and failure
\r\n - A roundtable discussion on the overall experience at Anchor Down Ultra, and big Ultra in general, with my crew - FitWife Megan, Mom and Dad
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - www.AnchorDownUltra.com
\r\n - So THIS Is Fitness Podcast #51 - \"Why do we run... and what does it take?\" (Anchor Down preview & interview with Jay Paganelli)
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','How to define success and failure - Anchor Down Recap (Podcast #52)','','publish','open','open','','how-to-define-success-and-failure-anchor-down-recap','','','2017-08-25 01:22:06','2017-08-25 05:22:06','',0,'http://sothisisfitness.com/?p=1357',0,'post','',0),(1337,1,'2017-08-15 12:28:50','2017-08-15 16:28:50','I\'m not perfect... but I know it.
\r\nI\'m well aware that sometimes my life is a mess. There\'s nothing wrong with admitting that. What\'s wrong is pretending you\'re awesome when you\'re not. Ignoring a problem does not make it go away... it makes it worse. If you need help... seek it out. THAT is exactly what I did with my blogging life. Organization, timeliness, and promotion are not always my strongest suits... and then I found CoSchedule. \r\nOrganization is the key to the universe
\r\nI\'ve said it before and I\'ll say it again - the first step in ANY successful venture... and reaching ANY goal... is a solid plan. A plan is gonna be pretty flimsy without good organizational systems and structure. Now, I don\'t talk much about the behind-the-scenes stuff that goes on with blogging, podcasting, and social media promotion... but the fact that I\'m a world-class procrastinator doesn\'t help me in the slightest. I\'m also... thrifty... to a fault... so historically when I try to implement organizational tools to help myself... I try every free route I can go. While they\'re great in theory... well... to put it lightly... those have been less than successful for me. So, finally, I caved - I looked into paid options... and came across CoSchedule.\r\n\r\nSo far, it has totally changed the game for me. I\'m still in the process of getting things situated and set up... but it\'s already made life so much easier. They\'ve got a nice little overview video that explains what they\'re about:\r\n\r\n\r\n\r\nCoSchedule from Garrett Moon on Vimeo.\r\n\r\n \r\nManaging Drafts Made Easy
\r\n\r\n\r\nI read something very smart... and I think it came from the blog of a friend of mine... \"you don\'t have to publish everything you write.\". That\'s some of the best advice for a blogger/writer... for a number of reasons (that I won\'t get into right now). Now... just because I\'m not publishing everything I write... doesn\'t necessarily mean it should get lost into the void once I\'m done writing it. Looking through my \"all posts\" section on WordPress... I have 32 post drafts. THIRTY TWO! Some of them are farther along than others, some are just titles... but thirty two! With CoSchedule... I can finally organize them. Tagging, color coding, and some visual organization... I can actually keep it straight! And, oh, there\'s another useful bit here to help organize things and keep it all moving forward...\r\nSpeed things up with pre-set \"profiles\"
\r\nThose of you who don\'t do this kind of thing might not realize... there\'s an awfully long, time-consuming road between thinking up an idea and having John Q. Public read a blog post or listen to a podcast. For each and every post, article, or episode there\'s a lengthy brainstorming, creation, post-production and promotion process, and honestly, it can be easy to forget something or miss a step. In the normal course of things there\'s only so much you can do to REALLY automate/fast-track that process and all those steps without everything feeling... automated and robotic.\r\n\r\nEnter \"profiles\" and \"social helpers\"\r\n\r\nI LOVE the \"profiles\" and \"social helpers\" features CoSchedule provides. \"Profiles\" allow me to set up custom task-lists I can apply to different types of posts. Got a recipe to post? A race recap? Product review? Each different type of post has a different list of things that need to be accomplished - \"profile\" act as a template, with all the tasks I need to accomplish for each different type of post right there. Profiles allows me to specify what needs to happen, and at what point in the production process, ensuring I don\'t move on to the next step without accomplishing everything that needs doing. \"Social helpers\" come into play when the production work is done, the piece is published, and it\'s time to promote.\r\nSocial campaigns all in one place
\r\nOne of the most challenging, scattered, and disorganized parts of blogging and podcasting (for me at least) is the social media side of things. Each different platform (Facebook, IG, Pinterest, etc) all exist in their own little world. You\'ve got to individually visit each one, create your posts, ensure image size is correct, format them correctly, remember your hashtags or @ tags or links or what have you. If you want to schedule out posts, well, most platforms you need 3rd party help to do it, and not every 3rd party scheduling tool works for every social platform (especially not the free 3rd party tools.\r\nAnd then there\'s CoSchedule.
\r\nEverything is right there. Nice and easy, readily accessible, and easy to manage. CoSchedule is so well-connected and integrated with each social platform, particularly Facebook and Instagram, that I can tag people, pages, and profiles right from within the social campaign editor - YES, no doubling back into the Facebook or Instagram apps to tag people or delete hashtags that carried over and I didn\'t need. There\'s also a handy \"preview\" function, where you can actually see what the final post will look like on each social network before you finish and schedule it to post! CoSchedule even has a WordPress plugin, so it\'s literally built right into my blog/website - beneath each blog post is the social campaign function. I get to see a nice pretty timeline of the social posts for every blog post I create, and I can even template out how, where, and when those posts will go with the \"profiles\" feature. Oh - and those \"social helpers\"? You can basically create shortcuts for things you typically include in a social post, like a set of hashtags, a sponsor credit, an FTC disclosure, or anything else you can think of. Instead of having to type the whole thing out each time, you simply pre-program it - when it\'s time to post, you simply type something like {FTCDisclosure}, {healthyeating}, or {thanksponsors}. You can even include those as a part of the \"profile\" so based on your blog post type... it\'s already there. They\'ve just... made it so... easy!\r\nWeekly recaps right in your email
\r\nAfter all that work on blog posts, podcast episodes, social campaigns and more... it\'d be nice to have an easy way to keep track of everything you\'ve done... right? Well, it would appear CoSchedule gives you exactly that - and in a nice, neat little package too. I\'ll admit, when I looked through the available features on CoSchedule\'s website... I more or less \"read the headlines\" - I didn\'t notice they provided weekly e-mail recaps of your activity.\r\nIt\'s more than just a recap.
\r\nNot only do I get a recap of the blog posts and social \"campaigns\" I\'ve published throughout the week... I get updated engagement numbers as well! Pretty handy for an at-a-glance look at how my posts are doing - gives me an idea of where to take a closer look to really figure out what people are responding to. It\'s crucial to know where to look so I can create more of what people want to see, hear, and read... and less of what they don\'t. This is, after all, both an outlet for me and a resource for others... so it\'s gotta be useful for BOTH of us, right?\r\nThis is a game-changer.
\r\nCoSchedule','Getting my (blog) life together with CoSchedule','','inherit','closed','closed','','1274-revision-v1','','','2017-08-15 12:28:50','2017-08-15 16:28:50','',1274,'http://sothisisfitness.com/2017/08/1274-revision-v1.html',0,'revision','',0),(1343,1,'2017-08-17 08:37:28','2017-08-17 12:37:28','\r\nThere\'s more to a race than you think.
\r\nThere\'s so much that goes into a race, yes, of course, from the participant\'s side... but from the Race Director, too. I was fortunate enough to have a chat with a buddy of mine, Jay, who is both a runner AND a race director (I find the best ones are) about exactly what\'s involved. Jay joined us in the studio to chat about runners, both \"normal distance\" and ultra distance... the differences between the two, and what makes us tick. He also talks about what it takes to be a race director for both crowds (and in general). We talk about Anchor Down 24 hour too... but there\'s so much more than that... We talk about endurance... the beauty of running... and, really... the human spirit.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nThe deeper you go... the deeper it gets.
\r\nI\'m talking about ALL of it. The deeper you get into this thing, the deeper everything runs. The connections you make with people... the stories you share... the emotion you feel when people succeed and the crushing blow you feel when they fail. You get invested in the journey and the ending to the story. And that\'s exactly what happens on this episode... and in our chat... and undoubtedly... it\'s what will happen this weekend at Anchor Down 24 Hour Ultramarathon.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Reflecting as I stare destiny in the face again
\r\n - Jay Paganelli joins us in the studio to talk:\r\n
\r\n - The difference between \"normal\" runners and Ultra runners
\r\n - What it\'s like to be a Race Director
\r\n - Why we run and what it takes to make a race happen
\r\n - What to expect in a 24 hour ultramarathon, and more specifically - Anchor Down
\r\n
\r\n \r\n - The 10 Commandments of Endurance
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with Jay Paganelli and his races
\r\n\r\n - www.RunTrueNorth.com
\r\n - www.GansettSummer.com
\r\n - www.AnchorDownUltra.com
\r\n - St. Jude\'s Walk To End Childhood Cancer - Greater Boston
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Why Do We Run... And What Does It Take? (Podcast #51)','','publish','open','open','','why-do-we-run-and-what-does-it-take','','','2017-08-17 08:37:28','2017-08-17 12:37:28','',0,'http://sothisisfitness.com/?p=1343',0,'post','',0),(1344,1,'2017-08-16 23:37:26','2017-08-17 03:37:26','','why do we run and what does it take','','inherit','open','closed','','stif-podcast-cover-photo-ep-51','','','2017-08-16 23:38:12','2017-08-17 03:38:12','',1343,'http://sothisisfitness.com/wp-content/uploads/2017/08/STIF-Podcast-cover-photo-ep-51.png',0,'attachment','image/png',0),(1345,1,'2017-08-16 23:39:35','2017-08-17 03:39:35','\r\nThere\'s more to a race than you think.
\r\nThere\'s so much that goes into a race, yes, of course, from the participant\'s side... but from the Race Director, too. I was fortunate enough to have a chat with a buddy of mine, Jay, who is both a runner AND a race director (I find the best ones are) about exactly what\'s involved. Jay joined us in the studio to chat about runners, both \"normal distance\" and ultra distance... the differences between the two, and what makes us tick. He also talks about what it takes to be a race director for both crowds (and in general). We talk about Anchor Down 24 hour too... but there\'s so much more than that... We talk about endurance... the beauty of running... and, really... the human spirit.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nThe deeper you go... the deeper it gets.
\r\nI\'m talking about ALL of it. The deeper you get into this thing, the deeper everything runs. The connections you make with people... the stories you share... the emotion you feel when people succeed and the crushing blow you feel when they fail. You get invested in the journey and the ending to the story. And that\'s exactly what happens on this episode... and in our chat... and undoubtedly... it\'s what will happen this weekend at Anchor Down 24 Hour Ultramarathon.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Reflecting as I stare destiny in the face again
\r\n - Jay Paganelli joins us in the studio to talk:\r\n
\r\n - The difference between \"normal\" runners and Ultra runners
\r\n - What it\'s like to be a Race Director
\r\n - Why we run and what it takes to make a race happen
\r\n - What to expect in a 24 hour ultramarathon, and more specifically - Anchor Down
\r\n
\r\n \r\n - The 10 Commandments of Endurance
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with Jay Paganelli and his races
\r\n\r\n - www.RunTrueNorth.com
\r\n - www.GansettSummer.com
\r\n - www.AnchorDownUltra.com
\r\n - St. Jude\'s Walk To End Childhood Cancer - Greater Boston
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Why Do We Run... And What Does It Take?','','inherit','closed','closed','','1343-revision-v1','','','2017-08-16 23:39:35','2017-08-17 03:39:35','',1343,'http://sothisisfitness.com/2017/08/1343-revision-v1.html',0,'revision','',0),(1346,1,'2017-08-17 08:37:28','2017-08-17 12:37:28','\r\nThere\'s more to a race than you think.
\r\nThere\'s so much that goes into a race, yes, of course, from the participant\'s side... but from the Race Director, too. I was fortunate enough to have a chat with a buddy of mine, Jay, who is both a runner AND a race director (I find the best ones are) about exactly what\'s involved. Jay joined us in the studio to chat about runners, both \"normal distance\" and ultra distance... the differences between the two, and what makes us tick. He also talks about what it takes to be a race director for both crowds (and in general). We talk about Anchor Down 24 hour too... but there\'s so much more than that... We talk about endurance... the beauty of running... and, really... the human spirit.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nThe deeper you go... the deeper it gets.
\r\nI\'m talking about ALL of it. The deeper you get into this thing, the deeper everything runs. The connections you make with people... the stories you share... the emotion you feel when people succeed and the crushing blow you feel when they fail. You get invested in the journey and the ending to the story. And that\'s exactly what happens on this episode... and in our chat... and undoubtedly... it\'s what will happen this weekend at Anchor Down 24 Hour Ultramarathon.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Reflecting as I stare destiny in the face again
\r\n - Jay Paganelli joins us in the studio to talk:\r\n
\r\n - The difference between \"normal\" runners and Ultra runners
\r\n - What it\'s like to be a Race Director
\r\n - Why we run and what it takes to make a race happen
\r\n - What to expect in a 24 hour ultramarathon, and more specifically - Anchor Down
\r\n
\r\n \r\n - The 10 Commandments of Endurance
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with Jay Paganelli and his races
\r\n\r\n - www.RunTrueNorth.com
\r\n - www.GansettSummer.com
\r\n - www.AnchorDownUltra.com
\r\n - St. Jude\'s Walk To End Childhood Cancer - Greater Boston
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Why Do We Run... And What Does It Take? (Podcast #51)','','inherit','closed','closed','','1343-revision-v1','','','2017-08-17 08:37:28','2017-08-17 12:37:28','',1343,'http://sothisisfitness.com/2017/08/1343-revision-v1.html',0,'revision','',0),(1347,1,'2017-08-17 08:53:41','2017-08-17 12:53:41','(FTC Disclosure: This post contains affiliate links - I may receive compensation. All opinions are my own, never bought or sold.)\r\nI\'m not perfect... but I know it.
\r\nI\'m well aware that sometimes my life is a mess. There\'s nothing wrong with admitting that. What\'s wrong is pretending you\'re awesome when you\'re not. Ignoring a problem does not make it go away... it makes it worse. If you need help... seek it out. THAT is exactly what I did with my blogging life. Organization, timeliness, and promotion are not always my strongest suits... and then I found CoSchedule. \r\nOrganization is the key to the universe
\r\nI\'ve said it before and I\'ll say it again - the first step in ANY successful venture... and reaching ANY goal... is a solid plan. A plan is gonna be pretty flimsy without good organizational systems and structure. Now, I don\'t talk much about the behind-the-scenes stuff that goes on with blogging, podcasting, and social media promotion... but the fact that I\'m a world-class procrastinator doesn\'t help me in the slightest. I\'m also... thrifty... to a fault... so historically when I try to implement organizational tools to help myself... I try every free route I can go. While they\'re great in theory... well... to put it lightly... those have been less than successful for me. So, finally, I caved - I looked into paid options... and came across CoSchedule.\r\n\r\nSo far, it has totally changed the game for me. I\'m still in the process of getting things situated and set up... but it\'s already made life so much easier. They\'ve got a nice little overview video that explains what they\'re about:\r\n\r\n\r\n\r\nCoSchedule from Garrett Moon on Vimeo.\r\n\r\n \r\nManaging Drafts Made Easy
\r\n\r\n\r\nI read something very smart... and I think it came from the blog of a friend of mine... \"you don\'t have to publish everything you write.\". That\'s some of the best advice for a blogger/writer... for a number of reasons (that I won\'t get into right now). Now... just because I\'m not publishing everything I write... doesn\'t necessarily mean it should get lost into the void once I\'m done writing it. Looking through my \"all posts\" section on WordPress... I have 32 post drafts. THIRTY TWO! Some of them are farther along than others, some are just titles... but thirty two! With CoSchedule... I can finally organize them. Tagging, color coding, and some visual organization... I can actually keep it straight! And, oh, there\'s another useful bit here to help organize things and keep it all moving forward...\r\nSpeed things up with pre-set \"profiles\"
\r\nThose of you who don\'t do this kind of thing might not realize... there\'s an awfully long, time-consuming road between thinking up an idea and having John Q. Public read a blog post or listen to a podcast. For each and every post, article, or episode there\'s a lengthy brainstorming, creation, post-production and promotion process, and honestly, it can be easy to forget something or miss a step. In the normal course of things there\'s only so much you can do to REALLY automate/fast-track that process and all those steps without everything feeling... automated and robotic.\r\n\r\nEnter \"profiles\" and \"social helpers\"\r\n\r\nI LOVE the \"profiles\" and \"social helpers\" features CoSchedule provides. \"Profiles\" allow me to set up custom task-lists I can apply to different types of posts. Got a recipe to post? A race recap? Product review? Each different type of post has a different list of things that need to be accomplished - \"profile\" act as a template, with all the tasks I need to accomplish for each different type of post right there. Profiles allows me to specify what needs to happen, and at what point in the production process, ensuring I don\'t move on to the next step without accomplishing everything that needs doing. \"Social helpers\" come into play when the production work is done, the piece is published, and it\'s time to promote.\r\nSocial campaigns all in one place
\r\nOne of the most challenging, scattered, and disorganized parts of blogging and podcasting (for me at least) is the social media side of things. Each different platform (Facebook, IG, Pinterest, etc) all exist in their own little world. You\'ve got to individually visit each one, create your posts, ensure image size is correct, format them correctly, remember your hashtags or @ tags or links or what have you. If you want to schedule out posts, well, most platforms you need 3rd party help to do it, and not every 3rd party scheduling tool works for every social platform (especially not the free 3rd party tools.\r\nAnd then there\'s CoSchedule.
\r\nEverything is right there. Nice and easy, readily accessible, and easy to manage. CoSchedule is so well-connected and integrated with each social platform, particularly Facebook and Instagram, that I can tag people, pages, and profiles right from within the social campaign editor - YES, no doubling back into the Facebook or Instagram apps to tag people or delete hashtags that carried over and I didn\'t need. There\'s also a handy \"preview\" function, where you can actually see what the final post will look like on each social network before you finish and schedule it to post!\r\nCoSchedule even has a WordPress plugin!
\r\nIt\'s literally built right into my blog/website - beneath each blog post is the social campaign function. I get to see a nice pretty timeline of the social posts for every blog post I create. I can even template out how, where, and when those posts will go with the \"profiles\" feature. Oh - and those \"social helpers\"? You can basically create shortcuts for things you typically include in a social post, like a set of hashtags, a sponsor credit, an FTC disclosure, or anything else you can think of. Instead of having to type the whole thing out each time, you simply pre-program it - when it\'s time to post, you simply type something like {FTCDisclosure}, {healthyeating}, or {thanksponsors}. You can even include those as a part of the \"profile\" so based on your blog post type... it\'s already there. They\'ve just... made it so... easy!\r\nWeekly recaps right in your email
\r\nAfter all that work on blog posts, podcast episodes, social campaigns and more... it\'d be nice to have an easy way to keep track of everything you\'ve done... right? Well, it would appear CoSchedule gives you exactly that - and in a nice, neat little package too. I\'ll admit, when I looked through the available features on CoSchedule\'s website... I more or less \"read the headlines\" - I didn\'t notice they provided weekly e-mail recaps of your activity.\r\nIt\'s more than just a recap.
\r\nNot only do I get a recap of the blog posts and social \"campaigns\" I\'ve published throughout the week... I get updated engagement numbers as well! It\'s pretty handy for an at-a-glance look at how my posts are doing. This insight gives me an idea of where to take a closer look... to really figure out what people are responding to. It\'s crucial to know where to look so I can create more of what people want to see, hear, and read... and less of what they don\'t. This is, after all, both an outlet for me and a resource for others... so it\'s gotta be useful for BOTH of us, right?\r\nThis is a game-changer.
\r\nAs cheesy as it sounds, CoSchedule has totally turned my blogging & podcasting game on its head - for the better. I\'m so happy I took the leap and gave it a shot. This stuff is hard enough... every tool we can get our hands on to make it a little easier... well, it makes a difference! If you\'re a blogger (or podcaster) and you feel like you could use a hand... Give CoSchedule a shot! Follow this link and start your free trial now :)','Getting my (blog) life together with CoSchedule','','inherit','closed','closed','','1274-revision-v1','','','2017-08-17 08:53:41','2017-08-17 12:53:41','',1274,'http://sothisisfitness.com/2017/08/1274-revision-v1.html',0,'revision','',0),(1352,1,'2017-08-18 11:40:25','2017-08-18 15:40:25','','podcast cover photo','','inherit','open','closed','','photogrid_1487957447633','','','2017-08-18 11:40:51','2017-08-18 15:40:51','',1348,'http://sothisisfitness.com/wp-content/uploads/2017/08/PhotoGrid_1487957447633.png',0,'attachment','image/png',0),(1353,1,'2017-08-18 11:41:17','2017-08-18 15:41:17','It\'s OK... really.
\r\nI talk about myself and what I\'m doing a lot. I suppose it kind of comes with the territory of being a health & fitness blogger / podcaster. I\'m out there to spread info and guidance, much of which comes from personal experience. As much as I talk about myself, though... it\'s been a while since I\'ve really talked about the roots of this whole thing. Since I\'ve gotten REALLY personal... and shared about when I learned how to succeed and transform.\r\nIt\'s been 5 years.
\r\nHard to believe (for me, anyway)... but it really has been 5 years since my journey began and 4 years since I reached my \"peak\". That\'s an awfully long time, and certainly long enough for people who don\'t know me... to not KNOW I was ever big. I kind of have to remind myself it\'s OK to talk about it... that it\'s not an \"attention grab\". Just because it\'s not \"new\" and \"fresh\" anymore doesn\'t make it any less relevant to the very same people it was relevant to 4 years ago - the people trying to do the same thing I did: make a change they think is impossible. And maybe that\'s you.\r\nYES, it\'s OK!
\r\nIt\'s unfortunate, but it seems one of the biggest things stopping people from reaching success is... they think it\'s not OK. People think it\'s not ok to take time away from family or friends to take care of themselves. It\'s not OK to be unhappy with their body. We\'re told we should \"love our body\"... often at the expense of health. And sure, self-love is great, and the mental health benefits are great I\'m sure... but self-love can\'t be at the expense of your actual physical health.\r\nIt\'s the same old song and dance.
\r\nI find, pretty often, I end up talking to the men in the room about this. Historically, we\'ve always been expected to be tough, strong, masculine. That didn\'t necessarily mean we needed to be healthy. Heck, I bet you\'ve met plenty of \"big guys\" who are overweight & unhealthy, but strong enough to knock your lights out if you tell them so. And then there\'s our lovely ladies - some women like their men \"soft\" or \"cushy\" like a teddy bear. Most of those women tell their man that. Don\'t worry, this isn\'t a manifesto about the ideals of \"masculinity\" and what it is... it\'s simply a friendly voice who\'s been there telling you...\r\nYES! It\'s OK!!
\r\nIt IS OK to be less than pleased with where you\'re at! It\'s OK to be unhappy with the state of your health! Now, I realize this is a dangerous conversation to have. Today, we live in a culture of political correctness, hyper-sensitivity, and over-acceptance. When you rock the boat and contradict the \"self-love\" idea people often accuse you of promoting something negative. It\'s as if, by telling you it\'s OK to want more... that I\'m telling you you\'re not good enough. It\'s important to distinguish between the two. Maybe people are so afraid of offending someone that they\'d rather just not broach the topic. So I\'m here to say... YES! It\'s OK!\r\nTake a look at your life, your body, and your health.
\r\nAre you happy with where you are? Would a doctor consider you healthy? Are your friends and family concerned for you? These are all important questions to ask, and they (and more questions) are all very important to have a complete picture and make a decision. In July 2012 I did exactly this - I hit a breaking point. I realized I was SUPREMELY unhappy. I was overweight, I had been told for years by my doctor I was obese, and my mom expressed on many occasions that she was concerned. The way I was living was not healthy, and when I reached that breaking point I was 305 lbs. It was not good, and not healthy. So I made a choice. August 1st my journey began, and one year later I had lost 130 lbs and completely changed my life. I got healthy, I was no longer obese. My resting heart rate had plummeted to a level my doctor classified as \"athlete\". My blood pressure was solid and I saved my knees. All because I reached a point where I made it OK to make the decision.\r\nNow, I can do incredible, incomprehensible things.
\r\nIn about 7 hours (from when I\'m writing this) I\'m going to be toeing the start line of the Anchor Down 24 Hour Ultramarathon in pursuit of my 2nd 100 mile ultramarathon finish. Most people don\'t even know endurance runs like that exist... and when this all started... unhealthy Darrell wouldn\'t have even dreamed of running ONE mile, never mind one HUNDRED. I write my blog (www.SoTHISIsFitness.com) and speak on my podcast (www.SoTHISIsFitness.com/podcast) to spread this around all in the hopes that one more person will hear it. All you have to do is make it OK... and you can transform your health, your body, your mindset and yourself and achieve incredible things. So, as I say at the end of every podcast episode...\r\nThe only limits we truly have are the ones we set for ourselves. Get out of your own way, GET OUT THERE, and live life limitless.
\r\nYou can follow Darrell at www.SoTHISIsFitness.com, hear the \"So THIS Is Fitness\" podcast on your favorite app, and on social media - www.facebook.com/sothisisfitness | www.instagram.com/snuffydx | www.twitter.com/snuffydx |','How to succeed and transform - YES, it\'s OK!','','inherit','closed','closed','','1348-revision-v1','','','2017-08-18 11:41:17','2017-08-18 15:41:17','',1348,'http://sothisisfitness.com/2017/08/1348-revision-v1.html',0,'revision','',0),(1354,1,'2017-08-18 11:41:39','2017-08-18 15:41:39','It\'s OK... really.
\r\nI talk about myself and what I\'m doing a lot. I suppose it kind of comes with the territory of being a health & fitness blogger / podcaster. I\'m out there to spread info and guidance, much of which comes from personal experience. As much as I talk about myself, though... it\'s been a while since I\'ve really talked about the roots of this whole thing. Since I\'ve gotten REALLY personal... and shared about when I learned how to succeed and transform.\r\nIt\'s been 5 years.
\r\nHard to believe (for me, anyway)... but it really has been 5 years since my journey began and 4 years since I reached my \"peak\". That\'s an awfully long time, and certainly long enough for people who don\'t know me... to not KNOW I was ever big. I kind of have to remind myself it\'s OK to talk about it... that it\'s not an \"attention grab\". Just because it\'s not \"new\" and \"fresh\" anymore doesn\'t make it any less relevant to the very same people it was relevant to 4 years ago - the people trying to do the same thing I did: make a change they think is impossible. And maybe that\'s you.\r\nYES, it\'s OK!
\r\nIt\'s unfortunate, but it seems one of the biggest things stopping people from reaching success is... they think it\'s not OK. People think it\'s not ok to take time away from family or friends to take care of themselves. It\'s not OK to be unhappy with their body. We\'re told we should \"love our body\"... often at the expense of health. And sure, self-love is great, and the mental health benefits are great I\'m sure... but self-love can\'t be at the expense of your actual physical health.\r\nIt\'s the same old song and dance.
\r\nI find, pretty often, I end up talking to the men in the room about this. Historically, we\'ve always been expected to be tough, strong, masculine. That didn\'t necessarily mean we needed to be healthy. Heck, I bet you\'ve met plenty of \"big guys\" who are overweight & unhealthy, but strong enough to knock your lights out if you tell them so. And then there\'s our lovely ladies - some women like their men \"soft\" or \"cushy\" like a teddy bear. Most of those women tell their man that. Don\'t worry, this isn\'t a manifesto about the ideals of \"masculinity\" and what it is... it\'s simply a friendly voice who\'s been there telling you...\r\nYES! It\'s OK!!
\r\nIt IS OK to be less than pleased with where you\'re at! It\'s OK to be unhappy with the state of your health! Now, I realize this is a dangerous conversation to have. Today, we live in a culture of political correctness, hyper-sensitivity, and over-acceptance. When you rock the boat and contradict the \"self-love\" idea people often accuse you of promoting something negative. It\'s as if, by telling you it\'s OK to want more... that I\'m telling you you\'re not good enough. It\'s important to distinguish between the two. Maybe people are so afraid of offending someone that they\'d rather just not broach the topic. So I\'m here to say... YES! It\'s OK!\r\nTake a look at your life, your body, and your health.
\r\nAre you happy with where you are? Would a doctor consider you healthy? Are your friends and family concerned for you? These are all important questions to ask, and they (and more questions) are all very important to have a complete picture and make a decision. In July 2012 I did exactly this - I hit a breaking point. I realized I was SUPREMELY unhappy. I was overweight, I had been told for years by my doctor I was obese, and my mom expressed on many occasions that she was concerned. The way I was living was not healthy, and when I reached that breaking point I was 305 lbs. It was not good, and not healthy. So I made a choice. August 1st my journey began, and one year later I had lost 130 lbs and completely changed my life. I got healthy, I was no longer obese. My resting heart rate had plummeted to a level my doctor classified as \"athlete\". My blood pressure was solid and I saved my knees. All because I reached a point where I made it OK to make the decision.\r\nNow, I can do incredible, incomprehensible things.
\r\nIn about 7 hours (from when I\'m writing this) I\'m going to be toeing the start line of the Anchor Down 24 Hour Ultramarathon in pursuit of my 2nd 100 mile ultramarathon finish. Most people don\'t even know endurance runs like that exist... and when this all started... unhealthy Darrell wouldn\'t have even dreamed of running ONE mile, never mind one HUNDRED. I write my blog (www.SoTHISIsFitness.com) and speak on my podcast (www.SoTHISIsFitness.com/podcast) to spread this around all in the hopes that one more person will hear it. All you have to do is make it OK... and you can transform your health, your body, your mindset and yourself and achieve incredible things. So, as I say at the end of every podcast episode...\r\nThe only limits we truly have are the ones we set for ourselves. Get out of your own way, GET OUT THERE, and live life limitless.
\r\nYou can follow Darrell at www.SoTHISIsFitness.com, hear the \"So THIS Is Fitness\" podcast on your favorite app, and on social media - www.facebook.com/sothisisfitness | www.instagram.com/snuffydx | www.twitter.com/snuffydx |','How to succeed and transform - YES, it\'s OK!','','inherit','closed','closed','','1348-revision-v1','','','2017-08-18 11:41:39','2017-08-18 15:41:39','',1348,'http://sothisisfitness.com/2017/08/1348-revision-v1.html',0,'revision','',0),(1355,1,'2017-08-18 11:42:22','2017-08-18 15:42:22','It\'s OK... really.
\r\nI talk about myself and what I\'m doing a lot. I suppose it kind of comes with the territory of being a health & fitness blogger / podcaster. I\'m out there to spread info and guidance, much of which comes from personal experience. As much as I talk about myself, though... it\'s been a while since I\'ve really talked about the roots of this whole thing. Since I\'ve gotten REALLY personal... and shared about when I learned how to succeed and transform.\r\nIt\'s been 5 years.
\r\nHard to believe (for me, anyway)... but it really has been 5 years since my journey began and 4 years since I reached my \"peak\". That\'s an awfully long time, and certainly long enough for people who don\'t know me... to not KNOW I was ever big. I kind of have to remind myself it\'s OK to talk about it... that it\'s not an \"attention grab\". Just because it\'s not \"new\" and \"fresh\" anymore doesn\'t make it any less relevant to the very same people it was relevant to 4 years ago - the people trying to do the same thing I did: make a change they think is impossible. And maybe that\'s you.\r\nYES, it\'s OK!
\r\nIt\'s unfortunate, but it seems one of the biggest things stopping people from reaching success is... they think it\'s not OK. People think it\'s not ok to take time away from family or friends to take care of themselves. It\'s not OK to be unhappy with their body. We\'re told we should \"love our body\"... often at the expense of health. And sure, self-love is great, and the mental health benefits are great I\'m sure... but self-love can\'t be at the expense of your actual physical health.\r\nIt\'s the same old song and dance.
\r\nI find, pretty often, I end up talking to the men in the room about this. Historically, we\'ve always been expected to be tough, strong, masculine. That didn\'t necessarily mean we needed to be healthy. Heck, I bet you\'ve met plenty of \"big guys\" who are overweight & unhealthy, but strong enough to knock your lights out if you tell them so. And then there\'s our lovely ladies - some women like their men \"soft\" or \"cushy\" like a teddy bear. Most of those women tell their man that. Don\'t worry, this isn\'t a manifesto about the ideals of \"masculinity\" and what it is... it\'s simply a friendly voice who\'s been there telling you...\r\nYES! It\'s OK!!
\r\nIt IS OK to be less than pleased with where you\'re at! It\'s OK to be unhappy with the state of your health! Now, I realize this is a dangerous conversation to have. Today, we live in a culture of political correctness, hyper-sensitivity, and over-acceptance. When you rock the boat and contradict the \"self-love\" idea people often accuse you of promoting something negative. It\'s as if, by telling you it\'s OK to want more... that I\'m telling you you\'re not good enough. It\'s important to distinguish between the two. Maybe people are so afraid of offending someone that they\'d rather just not broach the topic. So I\'m here to say... YES! It\'s OK!\r\nTake a look at your life, your body, and your health.
\r\nAre you happy with where you are? Would a doctor consider you healthy? Are your friends and family concerned for you? These are all important questions to ask, and they (and more questions) are all very important to have a complete picture and make a decision. In July 2012 I did exactly this - I hit a breaking point. I realized I was SUPREMELY unhappy. I was overweight, I had been told for years by my doctor I was obese, and my mom expressed on many occasions that she was concerned. The way I was living was not healthy, and when I reached that breaking point I was 305 lbs. It was not good, and not healthy. So I made a choice. August 1st my journey began, and one year later I had lost 130 lbs and completely changed my life. I got healthy, I was no longer obese. My resting heart rate had plummeted to a level my doctor classified as \"athlete\". My blood pressure was solid and I saved my knees. All because I reached a point where I made it OK to make the decision.\r\nNow, I can do incredible, incomprehensible things.
\r\nIn about 7 hours (from when I\'m writing this) I\'m going to be toeing the start line of the Anchor Down 24 Hour Ultramarathon in pursuit of my 2nd 100 mile ultramarathon finish. Most people don\'t even know endurance runs like that exist... and when this all started... unhealthy Darrell wouldn\'t have even dreamed of running ONE mile, never mind one HUNDRED. I write my blog (www.SoTHISIsFitness.com) and speak on my podcast (www.SoTHISIsFitness.com/podcast) to spread this around all in the hopes that one more person will hear it. All you have to do is make it OK... and you can transform your health, your body, your mindset and yourself and achieve incredible things. So, as I say at the end of every podcast episode...\r\nThe only limits we truly have are the ones we set for ourselves. Get out of your own way, GET OUT THERE, and live life limitless.
\r\nYou can follow Darrell at www.SoTHISIsFitness.com, hear the \"So THIS Is Fitness\" podcast on your favorite app, and on social media - www.facebook.com/sothisisfitness | www.instagram.com/snuffydx | www.twitter.com/snuffydx |','How to succeed and transform - YES, it\'s OK!','','inherit','closed','closed','','1348-revision-v1','','','2017-08-18 11:42:22','2017-08-18 15:42:22','',1348,'http://sothisisfitness.com/2017/08/1348-revision-v1.html',0,'revision','',0),(1356,1,'2017-08-22 12:26:13','0000-00-00 00:00:00','','To eat smart... prep smart! Kitchen Scale Review','','draft','open','open','','','','','2017-08-22 12:26:13','2017-08-22 16:26:13','',0,'http://sothisisfitness.com/?p=1356',0,'post','',0),(1360,1,'2017-08-25 01:07:43','2017-08-25 05:07:43','','STIF #52 podcast cover photo','','inherit','open','closed','','stif-52-podcast-cover-photo','','','2017-08-25 01:08:05','2017-08-25 05:08:05','',1357,'http://sothisisfitness.com/wp-content/uploads/2017/08/STIF-52-podcast-cover-photo.png',0,'attachment','image/png',0),(1361,1,'2017-08-25 01:09:14','2017-08-25 05:09:14','\r\nI talk a big game sometimes
\r\nGoing into Anchor Down 24 Hour Ultramarathon... I made a bold statement. I said, just like I did before Ghost Train Rail Trail Race last year, that I was coming for a belt buckle. The only acceptable outcome of the race was a 100 mile finish. I did not finish 100 miles at Anchor Down... and I had to figure something out - how to define success and failure. In recapping the event... I\'m pretty sure, at least in this instance, I\'ve managed to map out the gray area and do just that.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nAnchor Down Ultra is an incredible event.
\r\nThis was my second showing at Anchor Down, and it did not disappoint. With a beautiful course, top notch support, and a supportive atmosphere, it\'s tough to go wrong with this race. I could go on for days about this race, but the bottom line is... it\'s simply superb. The course is 2.45 miles through Colt State Park in Bristol, Rhode Island - .95 miles of it is trail while the remaining 1.5 is paved walkways in the park. There\'s minimal elevation gain and a large chunk of the course overlooks Narragansett Bay - yes, right up along the water. It\'s a beautiful course that, despite its relatively short length, you will not get tired of looking at. The aid stations are fully stocked and the volunteers & crew are amazingly helpful - even the vendors show up ready to go! Anchor Down provides all of this in 6, 12, and 24 hour flavors, giving runners an excellent opportunity to flex their muscles and see what they\'re made of. At Anchor Down, you\'ve got one of the best chances you could ask for to succeed. But... what is success here, really?\r\nSuccess and failure dance together in the gray area a lot.
\r\nIt always seems so black and white, right? You either did or you didn\'t. You finished or not. Sure, that\'s easy enough to delineate in, say, a marathon - you either crossed the finish and ran 26.2 miles... or you didn\'t. In a 100 mile ultramarathon... you either crossed the finish line having finished 100 miles or not. Sometimes, though... it\'s not that easy.\r\nThe \"24 hour ultramarathon\" is a perfect example.
\r\nIn a 24 hour ultramarathon... there is no set distance you must hit in order to \"finish\". There is not typically a pre-determined, hard-and-fast threshold you must pass in order to achieve success in such an event. So, in a race where you \"finish\" when you simply do not continue running, whether by choice or by time limit... how do you define success? How, in that situation, do you determine if you have failed or not?\r\nIt\'s all about the objective... and whether you \"did it\" or not.
\r\nIn a 24 hour ultramarathon, the goal is to \"go\" for as long as you can... get as far as you can... inside the given time allotment. So... ultimately... success depends on whether or not you did that. Did you go as far as you could? Can you say with confidence that, within reason, you gave it a complete, whole, uncompromising effort? Or did you stop when you still had something left to give.\r\n\"I wanted to quit because I was suffering. That was not a good enough reason.\" - Marshall Ulrich
\r\nThat\'s the difference - that\'s what defines \"failure\".
\r\nWe can\'t quit just because something is difficult. We can\'t give up, stop, and go home because we\'re uncomfortable. There\'s a cheesy line that flies around the fitness industry - \"success lies outside your comfort zone\". It\'s so prevalent because it\'s so true - we don\'t progress, grow, and change for the better by sticking to the safe and comfortable. Without challenge, adversity, and discomfort... there\'s no need, no imperative... to improve. If we never have something more difficult to achieve, there\'s no need to rise to the occasion... because there IS no occasion TO rise to. SO, in the dark, ugly depths of your ultramarathon \"pain cave\"... that dark place that only those of us who take on endurance sport have discovered... that is where some of the most profound change in the human experience can occur. The rest of the population, those who DON\'T do endurance sport, can experience it too - in a less extreme, more attainable way. None of us, however, can experience it... if we quit. If we... give up because we\'re suffering, and it\'s hard, and it hurts... even though we could have kept putting one foot in front of the other. THAT would be to fail - to give less than we\'ve got to give, and to forfeit the change and growth we were fighting for. To be and to do less than we are capable of.\r\n\"To give anything less than your best is to sacrifice the gift.\" - Steve Prefontaine
\r\nMaybe that\'s why I keep running marathons and ultramarathons.
\r\nBecause I not only want to give it my best... but I want to see what my best really is. I want to fight for success and know what it really means. I want to experience it, viscerally - to feel the demons of failure clawing at my heels as I kick them off and crawl towards success. Perhaps, in some sick way... I enjoy the challenge, the fight, and the exhausted heap I become at the end - the state in which I finally enjoy the fruits of my labor. And so... here I find myself... preparing for my next endeavor - my return to Ghost Train Rail Trail Race on October 21st. Because despite the pain I know full well waits for me between the start and finish lines... I just can\'t shake how badly I want to fight through it to earn success.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - A recap of my race at Anchor Down 24 Hour Ultra
\r\n - How to define success and failure
\r\n - A roundtable discussion on the overall experience at Anchor Down Ultra, and big Ultra in general, with my crew - FitWife Megan, Mom and Dad
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - www.AnchorDownUltra.com
\r\n - So THIS Is Fitness Podcast #51 - \"Why do we run... and what does it take?\" (Anchor Down preview & interview with Jay Paganelli)
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','How to define success and failure - Anchor Down Recap','','inherit','closed','closed','','1357-revision-v1','','','2017-08-25 01:09:14','2017-08-25 05:09:14','',1357,'http://sothisisfitness.com/2017/08/1357-revision-v1.html',0,'revision','',0),(1362,1,'2017-08-25 01:21:03','2017-08-25 05:21:03','\r\nI talk a big game sometimes
\r\nGoing into Anchor Down 24 Hour Ultramarathon... I made a bold statement. I said, just like I did before Ghost Train Rail Trail Race last year, that I was coming for a belt buckle. The only acceptable outcome of the race was a 100 mile finish. I did not finish 100 miles at Anchor Down... and I had to figure something out - how to define success and failure. In recapping the event... I\'m pretty sure, at least in this instance, I\'ve managed to map out the gray area and do just that.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nAnchor Down Ultra is an incredible event.
\r\nThis was my second showing at Anchor Down, and it did not disappoint. With a beautiful course, top notch support, and a supportive atmosphere, it\'s tough to go wrong with this race. I could go on for days about this race, but the bottom line is... it\'s simply superb. The course is 2.45 miles through Colt State Park in Bristol, Rhode Island - .95 miles of it is trail while the remaining 1.5 is paved walkways in the park. There\'s minimal elevation gain and a large chunk of the course overlooks Narragansett Bay - yes, right up along the water. It\'s a beautiful course that, despite its relatively short length, you will not get tired of looking at. The aid stations are fully stocked and the volunteers & crew are amazingly helpful - even the vendors show up ready to go! Anchor Down provides all of this in 6, 12, and 24 hour flavors, giving runners an excellent opportunity to flex their muscles and see what they\'re made of. At Anchor Down, you\'ve got one of the best chances you could ask for to succeed. But... what is success here, really?\r\nSuccess and failure dance together in the gray area a lot.
\r\nIt always seems so black and white, right? You either did or you didn\'t. You finished or not. Sure, that\'s easy enough to delineate in, say, a marathon - you either crossed the finish and ran 26.2 miles... or you didn\'t. In a 100 mile ultramarathon... you either crossed the finish line having finished 100 miles or not. Sometimes, though... it\'s not that easy.\r\nThe \"24 hour ultramarathon\" is a perfect example.
\r\nIn a 24 hour ultramarathon... there is no set distance you must hit in order to \"finish\". There is not typically a pre-determined, hard-and-fast threshold you must pass in order to achieve success in such an event. So, in a race where you \"finish\" when you simply do not continue running, whether by choice or by time limit... how do you define success? How, in that situation, do you determine if you have failed or not?\r\nIt\'s all about the objective... and whether you \"did it\" or not.
\r\nIn a 24 hour ultramarathon, the goal is to \"go\" for as long as you can... get as far as you can... inside the given time allotment. So... ultimately... success depends on whether or not you did that. Did you go as far as you could? Can you say with confidence that, within reason, you gave it a complete, whole, uncompromising effort? Or did you stop when you still had something left to give.\r\n\"I wanted to quit because I was suffering. That was not a good enough reason.\" - Marshall Ulrich
\r\nThat\'s the difference - that\'s what defines \"failure\".
\r\nWe can\'t quit just because something is difficult. We can\'t give up, stop, and go home because we\'re uncomfortable. There\'s a cheesy line that flies around the fitness industry - \"success lies outside your comfort zone\". It\'s so prevalent because it\'s so true - we don\'t progress, grow, and change for the better by sticking to the safe and comfortable. Without challenge, adversity, and discomfort... there\'s no need, no imperative... to improve. If we never have something more difficult to achieve, there\'s no need to rise to the occasion... because there IS no occasion TO rise to. SO, in the dark, ugly depths of your ultramarathon \"pain cave\"... that dark place that only those of us who take on endurance sport have discovered... that is where some of the most profound change in the human experience can occur. The rest of the population, those who DON\'T do endurance sport, can experience it too - in a less extreme, more attainable way. None of us, however, can experience it... if we quit. If we... give up because we\'re suffering, and it\'s hard, and it hurts... even though we could have kept putting one foot in front of the other. THAT would be to fail - to give less than we\'ve got to give, and to forfeit the change and growth we were fighting for. To be and to do less than we are capable of.\r\n\"To give anything less than your best is to sacrifice the gift.\" - Steve Prefontaine
\r\nMaybe that\'s why I keep running marathons and ultramarathons.
\r\nBecause I not only want to give it my best... but I want to see what my best really is. I want to fight for success and know what it really means. I want to experience it, viscerally - to feel the demons of failure clawing at my heels as I kick them off and crawl towards success. Perhaps, in some sick way... I enjoy the challenge, the fight, and the exhausted heap I become at the end - the state in which I finally enjoy the fruits of my labor. And so... here I find myself... preparing for my next endeavor - my return to Ghost Train Rail Trail Race on October 21st. Because despite the pain I know full well waits for me between the start and finish lines... I just can\'t shake how badly I want to fight through it to earn success.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - A recap of my race at Anchor Down 24 Hour Ultra
\r\n - How to define success and failure
\r\n - A roundtable discussion on the overall experience at Anchor Down Ultra, and big Ultra in general, with my crew - FitWife Megan, Mom and Dad
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - www.AnchorDownUltra.com
\r\n - So THIS Is Fitness Podcast #51 - \"Why do we run... and what does it take?\" (Anchor Down preview & interview with Jay Paganelli)
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','How to define success and failure - Anchor Down Recap','','inherit','closed','closed','','1357-revision-v1','','','2017-08-25 01:21:03','2017-08-25 05:21:03','',1357,'http://sothisisfitness.com/2017/08/1357-revision-v1.html',0,'revision','',0),(1363,1,'2017-08-25 01:22:06','2017-08-25 05:22:06','\r\nI talk a big game sometimes
\r\nGoing into Anchor Down 24 Hour Ultramarathon... I made a bold statement. I said, just like I did before Ghost Train Rail Trail Race last year, that I was coming for a belt buckle. The only acceptable outcome of the race was a 100 mile finish. I did not finish 100 miles at Anchor Down... and I had to figure something out - how to define success and failure. In recapping the event... I\'m pretty sure, at least in this instance, I\'ve managed to map out the gray area and do just that.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nAnchor Down Ultra is an incredible event.
\r\nThis was my second showing at Anchor Down, and it did not disappoint. With a beautiful course, top notch support, and a supportive atmosphere, it\'s tough to go wrong with this race. I could go on for days about this race, but the bottom line is... it\'s simply superb. The course is 2.45 miles through Colt State Park in Bristol, Rhode Island - .95 miles of it is trail while the remaining 1.5 is paved walkways in the park. There\'s minimal elevation gain and a large chunk of the course overlooks Narragansett Bay - yes, right up along the water. It\'s a beautiful course that, despite its relatively short length, you will not get tired of looking at. The aid stations are fully stocked and the volunteers & crew are amazingly helpful - even the vendors show up ready to go! Anchor Down provides all of this in 6, 12, and 24 hour flavors, giving runners an excellent opportunity to flex their muscles and see what they\'re made of. At Anchor Down, you\'ve got one of the best chances you could ask for to succeed. But... what is success here, really?\r\nSuccess and failure dance together in the gray area a lot.
\r\nIt always seems so black and white, right? You either did or you didn\'t. You finished or not. Sure, that\'s easy enough to delineate in, say, a marathon - you either crossed the finish and ran 26.2 miles... or you didn\'t. In a 100 mile ultramarathon... you either crossed the finish line having finished 100 miles or not. Sometimes, though... it\'s not that easy.\r\nThe \"24 hour ultramarathon\" is a perfect example.
\r\nIn a 24 hour ultramarathon... there is no set distance you must hit in order to \"finish\". There is not typically a pre-determined, hard-and-fast threshold you must pass in order to achieve success in such an event. So, in a race where you \"finish\" when you simply do not continue running, whether by choice or by time limit... how do you define success? How, in that situation, do you determine if you have failed or not?\r\nIt\'s all about the objective... and whether you \"did it\" or not.
\r\nIn a 24 hour ultramarathon, the goal is to \"go\" for as long as you can... get as far as you can... inside the given time allotment. So... ultimately... success depends on whether or not you did that. Did you go as far as you could? Can you say with confidence that, within reason, you gave it a complete, whole, uncompromising effort? Or did you stop when you still had something left to give.\r\n\"I wanted to quit because I was suffering. That was not a good enough reason.\" - Marshall Ulrich
\r\nThat\'s the difference - that\'s what defines \"failure\".
\r\nWe can\'t quit just because something is difficult. We can\'t give up, stop, and go home because we\'re uncomfortable. There\'s a cheesy line that flies around the fitness industry - \"success lies outside your comfort zone\". It\'s so prevalent because it\'s so true - we don\'t progress, grow, and change for the better by sticking to the safe and comfortable. Without challenge, adversity, and discomfort... there\'s no need, no imperative... to improve. If we never have something more difficult to achieve, there\'s no need to rise to the occasion... because there IS no occasion TO rise to. SO, in the dark, ugly depths of your ultramarathon \"pain cave\"... that dark place that only those of us who take on endurance sport have discovered... that is where some of the most profound change in the human experience can occur. The rest of the population, those who DON\'T do endurance sport, can experience it too - in a less extreme, more attainable way. None of us, however, can experience it... if we quit. If we... give up because we\'re suffering, and it\'s hard, and it hurts... even though we could have kept putting one foot in front of the other. THAT would be to fail - to give less than we\'ve got to give, and to forfeit the change and growth we were fighting for. To be and to do less than we are capable of.\r\n\"To give anything less than your best is to sacrifice the gift.\" - Steve Prefontaine
\r\nMaybe that\'s why I keep running marathons and ultramarathons.
\r\nBecause I not only want to give it my best... but I want to see what my best really is. I want to fight for success and know what it really means. I want to experience it, viscerally - to feel the demons of failure clawing at my heels as I kick them off and crawl towards success. Perhaps, in some sick way... I enjoy the challenge, the fight, and the exhausted heap I become at the end - the state in which I finally enjoy the fruits of my labor. And so... here I find myself... preparing for my next endeavor - my return to Ghost Train Rail Trail Race on October 21st. Because despite the pain I know full well waits for me between the start and finish lines... I just can\'t shake how badly I want to fight through it to earn success.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - A recap of my race at Anchor Down 24 Hour Ultra
\r\n - How to define success and failure
\r\n - A roundtable discussion on the overall experience at Anchor Down Ultra, and big Ultra in general, with my crew - FitWife Megan, Mom and Dad
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - www.AnchorDownUltra.com
\r\n - So THIS Is Fitness Podcast #51 - \"Why do we run... and what does it take?\" (Anchor Down preview & interview with Jay Paganelli)
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','How to define success and failure - Anchor Down Recap (Podcast #52)','','inherit','closed','closed','','1357-revision-v1','','','2017-08-25 01:22:06','2017-08-25 05:22:06','',1357,'http://sothisisfitness.com/2017/08/1357-revision-v1.html',0,'revision','',0);
INSERT INTO `wp_ryff_posts` VALUES (1364,1,'2017-09-01 11:38:37','2017-09-01 15:38:37','\r\nSometimes treasure is hiding in plain sight.
\r\nI don\'t know everything... nor will I ever claim to. When I find some new information that I feel has benefit not only to me, but to others... I want to share it! In the not-too-distant past I discovered \"essential oils\". I had seen them in passing but didn\'t know what they were... and didn\'t feel the need to investigate. As far as I knew they were just a small army of weird little bottles behind the counter at the natural food/supplement stores. When I went to NOW Foods headquarters in Illinois for a blogger event, though... one of our info workshops was all about essential oils.\r\nBoy oh boy... what a game-changer!
\r\nI was impressed, intrigued, and I had to know more. From there, I totally fell down the rabbit hole, and I feel like everyone should know the benefits of this stuff. THAT is why I chatted for an hour with Tina, Neil, and Alana from NOW Health Group (NOW Foods) all about \"essential oils\". This episode serves as a primer on all things \"essential oil\" - think of it as Essential Oils 101 - What YOU need to know about them. This is also the kick-off to what may end up being a WHOLE YEAR\'S WORTH of articles, posts, and recipes. So BUCKLE UP - this is gonna be a good one :D\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nSo... how bout the basics?
\r\nThere is a TON of information in this episode, but let\'s break down some of the most basic basics to give you an idea.\r\n-Essential Oils are a liquid.
\r\nThese are oils/liquids that are distilled from a plant of some kind - like lavender, orange, clove, and many others. It\'s said that they were originally called essential oils because they were believed to hold the very essence of the aroma and the plant itself. There are two main methods used - steam distillation or cold pressing. In the end, sure, what\'s extracted is likely the very stuff of the plant that makes it smell like what it is. When it\'s all said and done they come in a little tiny glass bottle, typically amber colored.\r\n-Essential Oils are a \"volatile aromatic compound\".
\r\nThe really simple way to explain this is: \"Volatile\" means this liquid/oil very easily goes from liquid to gas at a relatively low temperature, like room temperature. Don\'t forget - when you smell something, it\'s because itty bitty particles of the thing itself have hit your smell receptors! So when you take the cap off and smell what\'s in the bottle, that\'s the liquid turning to gas and going in your nose! It happens that easily, and that\'s part of what makes essential oils ideal for aromatherapy.\r\n-There are a few different ways to use essential oils.
\r\nThe two main ways to use essential oils are topically and via aromatherapy. Topical uses include massage oil, in a bath, a spray mist, a roll-on stick, and many others. Aromatherapy use could be through a room spray or, more commonly, a diffuser. There IS a third way - internally. This method, however, is VERY controversial and can be dangerous.\r\n-Essential oils should be treated with caution.
\r\nEssential oils are typically sold at 100% purity. They are very potent and should ALWAYS be mixed or diluted to prevent irritation, burning, and other adverse reactions. Typically, a 1% to 3% ratio is what is recommended for normal use. There are some essential oils that, in their pure undiluted form, should NEVER come into contact with skin. There are even MORE essential oils that should NEVER be ingested or otherwise taken internally. A good rule of thumb - if it\'s not the essential oil of a plant or fruit you\'d actually eat in real life, you shouldn\'t consume the oil. The EVEN SAFER option? Simply do not ingest essential oils unless you\'ve got doctor\'s orders.\r\n-There are plenty of benefits, both proven and unproven.
\r\nOdds are your doctor will never tell you to ingest essential oils. As a matter of fact, they probably won\'t tell you to use them at all. At present, there\'s not a whole lot out there in the scientific community that suggests essential oils should be used medicinally. You\'ll hear many stories, websites, and people telling you that it\'s great for cuts and bruises, that it\'s great to calm an upset stomach, etc... but at present the science simply isn\'t supporting that. There ARE, however, plenty of acknowledged benefits for mood and mental health. I mean, YOU just try and smell some fresh lemon oil without smiling :)\r\n\r\nThere\'s SO much more to essential oils than just what\'s right here. Give a listen and see what you think! Then, stay tuned to this site for a ton of articles and recipes about essential oils that are soon to come!\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - We chat with Tina, Neil, and Alana from NOW Foods all about Essential oils, and we cover -
\r\n - What IS an essential oil and how are they made
\r\n - What do they do and how do you use them
\r\n - Safety, quality, do’s and don’ts
\r\n - And how to get started!
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nGet Started with Essential Oils NOW!
\r\n\r\n - Buy NOW Foods Diffusers on Amazon\r\n\r\n
\r\n - Buy NOW Foods Essential Oil kits on Amazon\r\n\r\n
\r\n - Buy NOW Foods Essential Oil blends on Amazon
\r\n
\r\nEpisode Resources & Links
\r\n\r\n - NOW Foods official website
\r\n - NOW Foods EO info page
\r\n - Podcast Episode #36 - \"Doing The Right Thing - NOW Foods\" interview w/ CEO Jim Emme
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Essential Oils 101 - What YOU Need To Know','','publish','open','open','','essential-oils-101-need-know','','','2017-09-01 11:38:37','2017-09-01 15:38:37','',0,'http://sothisisfitness.com/?p=1364',0,'post','',0),(1365,1,'2017-09-01 10:16:10','2017-09-01 14:16:10','\r\nSometimes treasure is hiding in plain sight.
\r\nI don\'t know everything... nor will I ever claim to. When I find some new information that I feel has benefit not only to me, but to others... I want to share it! In the not-too-distant past I discovered \"essential oils\". I had seen them in passing but didn\'t know what they were... and didn\'t feel the need to investigate. As far as I knew they were just a small army of weird little bottles behind the counter at the natural food/supplement stores. When I went to NOW Foods headquarters in Illinois for a blogger event, though... one of our info workshops was all about essential oils. Boy oh boy... what a game-changer! I was impressed, intrigued, and I had to know more. From there, I totally fell down the rabbit hole, and I feel like everyone should know the benefits of this stuff. THAT is why I chatted for an hour with Tina, Neil, and Alana from NOW Health Group (NOW Foods) all about \"essential oils\". This episode serves as a primer on all things \"essential oil\" - think of it as Essential Oils 101 - What YOU need to know about them. This is also the kick-off to what may end up being a WHOLE YEAR\'S WORTH of articles, posts, and recipes. So BUCKLE UP - this is gonna be a good one :D\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nSo... how bout the basics?
\r\nThere is a TON of information in this episode, but let\'s break down some of the most basic basics to give you an idea.\r\nEssential Oils are a liquid.
\r\nThese are oils/liquids that are distilled from a plant of some kind - like lavender, orange, clove, and many others. There are two main methods used - steam distillation or cold pressing.\r\nEssential Oils are a \"volatile aromatic compound\".
\r\nThe really simple way to explain this is: \"Volatile\" means this liquid/oil very easily goes from liquid to gas at room temperature. THAT is why they smell so strongly. Don\'t forget - when you smell something, it\'s because itty bitty particles of the thing itself have hit your smell receptors!\r\nThere are a few different ways to use essential oils.
\r\nThere are plenty of benefits, both proven and unproven.
\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - A recap of my race at Anchor Down 24 Hour Ultra
\r\n - How to define success and failure
\r\n - A roundtable discussion on the overall experience at Anchor Down Ultra, and big Ultra in general, with my crew - FitWife Megan, Mom and Dad
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Essential Oils 101 - What YOU Need To Know','','inherit','closed','closed','','1364-revision-v1','','','2017-09-01 10:16:10','2017-09-01 14:16:10','',1364,'http://sothisisfitness.com/2017/09/1364-revision-v1.html',0,'revision','',0),(1366,1,'2017-09-01 10:16:56','2017-09-01 14:16:56','\r\nSometimes treasure is hiding in plain sight.
\r\nI don\'t know everything... nor will I ever claim to. When I find some new information that I feel has benefit not only to me, but to others... I want to share it! In the not-too-distant past I discovered \"essential oils\". I had seen them in passing but didn\'t know what they were... and didn\'t feel the need to investigate. As far as I knew they were just a small army of weird little bottles behind the counter at the natural food/supplement stores. When I went to NOW Foods headquarters in Illinois for a blogger event, though... one of our info workshops was all about essential oils. Boy oh boy... what a game-changer! I was impressed, intrigued, and I had to know more. From there, I totally fell down the rabbit hole, and I feel like everyone should know the benefits of this stuff. THAT is why I chatted for an hour with Tina, Neil, and Alana from NOW Health Group (NOW Foods) all about \"essential oils\". This episode serves as a primer on all things \"essential oil\" - think of it as Essential Oils 101 - What YOU need to know about them. This is also the kick-off to what may end up being a WHOLE YEAR\'S WORTH of articles, posts, and recipes. So BUCKLE UP - this is gonna be a good one :D\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nSo... how bout the basics?
\r\nThere is a TON of information in this episode, but let\'s break down some of the most basic basics to give you an idea.\r\n-Essential Oils are a liquid.
\r\nThese are oils/liquids that are distilled from a plant of some kind - like lavender, orange, clove, and many others. There are two main methods used - steam distillation or cold pressing.\r\n-Essential Oils are a \"volatile aromatic compound\".
\r\nThe really simple way to explain this is: \"Volatile\" means this liquid/oil very easily goes from liquid to gas at room temperature. THAT is why they smell so strongly. Don\'t forget - when you smell something, it\'s because itty bitty particles of the thing itself have hit your smell receptors!\r\n-There are a few different ways to use essential oils.
\r\n-There are plenty of benefits, both proven and unproven.
\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - A recap of my race at Anchor Down 24 Hour Ultra
\r\n - How to define success and failure
\r\n - A roundtable discussion on the overall experience at Anchor Down Ultra, and big Ultra in general, with my crew - FitWife Megan, Mom and Dad
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Essential Oils 101 - What YOU Need To Know','','inherit','closed','closed','','1364-revision-v1','','','2017-09-01 10:16:56','2017-09-01 14:16:56','',1364,'http://sothisisfitness.com/2017/09/1364-revision-v1.html',0,'revision','',0),(1368,1,'2017-09-01 11:36:42','2017-09-01 15:36:42','','STIF #53 podcast cover photo','','inherit','open','closed','','stif-53-podcast-cover-photo','','','2017-09-01 11:36:55','2017-09-01 15:36:55','',1364,'http://sothisisfitness.com/wp-content/uploads/2017/09/STIF-53-podcast-cover-photo.png',0,'attachment','image/png',0),(1367,1,'2017-09-01 11:12:55','2017-09-01 15:12:55','\r\nSometimes treasure is hiding in plain sight.
\r\nI don\'t know everything... nor will I ever claim to. When I find some new information that I feel has benefit not only to me, but to others... I want to share it! In the not-too-distant past I discovered \"essential oils\". I had seen them in passing but didn\'t know what they were... and didn\'t feel the need to investigate. As far as I knew they were just a small army of weird little bottles behind the counter at the natural food/supplement stores. When I went to NOW Foods headquarters in Illinois for a blogger event, though... one of our info workshops was all about essential oils.\r\nBoy oh boy... what a game-changer!
\r\nI was impressed, intrigued, and I had to know more. From there, I totally fell down the rabbit hole, and I feel like everyone should know the benefits of this stuff. THAT is why I chatted for an hour with Tina, Neil, and Alana from NOW Health Group (NOW Foods) all about \"essential oils\". This episode serves as a primer on all things \"essential oil\" - think of it as Essential Oils 101 - What YOU need to know about them. This is also the kick-off to what may end up being a WHOLE YEAR\'S WORTH of articles, posts, and recipes. So BUCKLE UP - this is gonna be a good one :D\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nSo... how bout the basics?
\r\nThere is a TON of information in this episode, but let\'s break down some of the most basic basics to give you an idea.\r\n-Essential Oils are a liquid.
\r\nThese are oils/liquids that are distilled from a plant of some kind - like lavender, orange, clove, and many others. It\'s said that they were originally called essential oils because they were believed to hold the very essence of the aroma and the plant itself. There are two main methods used - steam distillation or cold pressing. In the end, sure, what\'s extracted is likely the very stuff of the plant that makes it smell like what it is. When it\'s all said and done they come in a little tiny glass bottle, typically amber colored.\r\n-Essential Oils are a \"volatile aromatic compound\".
\r\nThe really simple way to explain this is: \"Volatile\" means this liquid/oil very easily goes from liquid to gas at a relatively low temperature, like room temperature. Don\'t forget - when you smell something, it\'s because itty bitty particles of the thing itself have hit your smell receptors! So when you take the cap off and smell what\'s in the bottle, that\'s the liquid turning to gas and going in your nose! It happens that easily, and that\'s part of what makes essential oils ideal for aromatherapy.\r\n-There are a few different ways to use essential oils.
\r\nThe two main ways to use essential oils are topically and via aromatherapy. Topical uses include massage oil, in a bath, a spray mist, a roll-on stick, and many others. Aromatherapy use could be through a room spray or, more commonly, a diffuser. There IS a third way - internally. This method, however, is VERY controversial and can be dangerous.\r\n-Essential oils should be treated with caution.
\r\nEssential oils are typically sold at 100% purity. They are very potent and should ALWAYS be mixed or diluted to prevent irritation, burning, and other adverse reactions. Typically, a 1% to 3% ratio is what is recommended for normal use. There are some essential oils that, in their pure undiluted form, should NEVER come into contact with skin. There are even MORE essential oils that should NEVER be ingested or otherwise taken internally. A good rule of thumb - if it\'s not the essential oil of a plant or fruit you\'d actually eat in real life, you shouldn\'t consume the oil. The EVEN SAFER option? Simply do not ingest essential oils unless you\'ve got doctor\'s orders.\r\n-There are plenty of benefits, both proven and unproven.
\r\nOdds are your doctor will never tell you to ingest essential oils. As a matter of fact, they probably won\'t tell you to use them at all. At present, there\'s not a whole lot out there in the scientific community that suggests essential oils should be used medicinally. You\'ll hear many stories, websites, and people telling you that it\'s great for cuts and bruises, that it\'s great to calm an upset stomach, etc... but at present the science simply isn\'t supporting that. There ARE, however, plenty of acknowledged benefits for mood and mental health. I mean, YOU just try and smell some fresh lemon oil without smiling :)\r\n\r\nThere\'s SO much more to essential oils than just what\'s right here. Give a listen and see what you think! Then, stay tuned to this site for a ton of articles and recipes about essential oils that are soon to come!\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - We chat with Tina, Neil, and Alana from NOW Foods all about Essential oils, and we cover -
\r\n - What IS an essential oil and how are they made
\r\n - What do they do and how do you use them
\r\n - Safety, quality, do’s and don’ts
\r\n - And how to get started!
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nGet Started with Essential Oils NOW!
\r\n\r\n - Buy NOW Foods Diffusers on Amazon\r\n\r\n
\r\n - Buy NOW Foods Essential Oil kits on Amazon\r\n\r\n
\r\n - Buy NOW Foods Essential Oil blends on Amazon
\r\n
\r\nEpisode Resources & Links
\r\n\r\n - NOW Foods official website
\r\n - NOW Foods EO info page
\r\n - Podcast Episode #36 - \"Doing The Right Thing - NOW Foods\" interview w/ CEO Jim Emme
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Essential Oils 101 - What YOU Need To Know','','inherit','closed','closed','','1364-revision-v1','','','2017-09-01 11:12:55','2017-09-01 15:12:55','',1364,'http://sothisisfitness.com/2017/09/1364-revision-v1.html',0,'revision','',0),(1369,1,'2017-09-01 11:38:37','2017-09-01 15:38:37','\r\nSometimes treasure is hiding in plain sight.
\r\nI don\'t know everything... nor will I ever claim to. When I find some new information that I feel has benefit not only to me, but to others... I want to share it! In the not-too-distant past I discovered \"essential oils\". I had seen them in passing but didn\'t know what they were... and didn\'t feel the need to investigate. As far as I knew they were just a small army of weird little bottles behind the counter at the natural food/supplement stores. When I went to NOW Foods headquarters in Illinois for a blogger event, though... one of our info workshops was all about essential oils.\r\nBoy oh boy... what a game-changer!
\r\nI was impressed, intrigued, and I had to know more. From there, I totally fell down the rabbit hole, and I feel like everyone should know the benefits of this stuff. THAT is why I chatted for an hour with Tina, Neil, and Alana from NOW Health Group (NOW Foods) all about \"essential oils\". This episode serves as a primer on all things \"essential oil\" - think of it as Essential Oils 101 - What YOU need to know about them. This is also the kick-off to what may end up being a WHOLE YEAR\'S WORTH of articles, posts, and recipes. So BUCKLE UP - this is gonna be a good one :D\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nSo... how bout the basics?
\r\nThere is a TON of information in this episode, but let\'s break down some of the most basic basics to give you an idea.\r\n-Essential Oils are a liquid.
\r\nThese are oils/liquids that are distilled from a plant of some kind - like lavender, orange, clove, and many others. It\'s said that they were originally called essential oils because they were believed to hold the very essence of the aroma and the plant itself. There are two main methods used - steam distillation or cold pressing. In the end, sure, what\'s extracted is likely the very stuff of the plant that makes it smell like what it is. When it\'s all said and done they come in a little tiny glass bottle, typically amber colored.\r\n-Essential Oils are a \"volatile aromatic compound\".
\r\nThe really simple way to explain this is: \"Volatile\" means this liquid/oil very easily goes from liquid to gas at a relatively low temperature, like room temperature. Don\'t forget - when you smell something, it\'s because itty bitty particles of the thing itself have hit your smell receptors! So when you take the cap off and smell what\'s in the bottle, that\'s the liquid turning to gas and going in your nose! It happens that easily, and that\'s part of what makes essential oils ideal for aromatherapy.\r\n-There are a few different ways to use essential oils.
\r\nThe two main ways to use essential oils are topically and via aromatherapy. Topical uses include massage oil, in a bath, a spray mist, a roll-on stick, and many others. Aromatherapy use could be through a room spray or, more commonly, a diffuser. There IS a third way - internally. This method, however, is VERY controversial and can be dangerous.\r\n-Essential oils should be treated with caution.
\r\nEssential oils are typically sold at 100% purity. They are very potent and should ALWAYS be mixed or diluted to prevent irritation, burning, and other adverse reactions. Typically, a 1% to 3% ratio is what is recommended for normal use. There are some essential oils that, in their pure undiluted form, should NEVER come into contact with skin. There are even MORE essential oils that should NEVER be ingested or otherwise taken internally. A good rule of thumb - if it\'s not the essential oil of a plant or fruit you\'d actually eat in real life, you shouldn\'t consume the oil. The EVEN SAFER option? Simply do not ingest essential oils unless you\'ve got doctor\'s orders.\r\n-There are plenty of benefits, both proven and unproven.
\r\nOdds are your doctor will never tell you to ingest essential oils. As a matter of fact, they probably won\'t tell you to use them at all. At present, there\'s not a whole lot out there in the scientific community that suggests essential oils should be used medicinally. You\'ll hear many stories, websites, and people telling you that it\'s great for cuts and bruises, that it\'s great to calm an upset stomach, etc... but at present the science simply isn\'t supporting that. There ARE, however, plenty of acknowledged benefits for mood and mental health. I mean, YOU just try and smell some fresh lemon oil without smiling :)\r\n\r\nThere\'s SO much more to essential oils than just what\'s right here. Give a listen and see what you think! Then, stay tuned to this site for a ton of articles and recipes about essential oils that are soon to come!\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - We chat with Tina, Neil, and Alana from NOW Foods all about Essential oils, and we cover -
\r\n - What IS an essential oil and how are they made
\r\n - What do they do and how do you use them
\r\n - Safety, quality, do’s and don’ts
\r\n - And how to get started!
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nGet Started with Essential Oils NOW!
\r\n\r\n - Buy NOW Foods Diffusers on Amazon\r\n\r\n
\r\n - Buy NOW Foods Essential Oil kits on Amazon\r\n\r\n
\r\n - Buy NOW Foods Essential Oil blends on Amazon
\r\n
\r\nEpisode Resources & Links
\r\n\r\n - NOW Foods official website
\r\n - NOW Foods EO info page
\r\n - Podcast Episode #36 - \"Doing The Right Thing - NOW Foods\" interview w/ CEO Jim Emme
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Essential Oils 101 - What YOU Need To Know','','inherit','closed','closed','','1364-revision-v1','','','2017-09-01 11:38:37','2017-09-01 15:38:37','',1364,'http://sothisisfitness.com/2017/09/1364-revision-v1.html',0,'revision','',0),(1657,1,'2018-02-23 18:49:27','2018-02-23 23:49:27','Some lessons shouldn\'t be learned the hard way.
\r\nThere are always fads that come and go, and it\'s usually ok to let people learn from their mistakes. Some mistakes, though... are too harmful for trial and error... and the waist trainer is one of them.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI care. Sometimes, too much.
\r\nThere are a lot of different diet fads and fitness fads that fly around from time to time. Everyone is always looking for the quick fix... the magic button... the easy answer. Most of them, honestly, are relatively harmless. The worst thing that\'ll happen as a result of trial and error, in most cases, is bouncing back and regaining the weight you lost. Well, that and a modest sum of wasted time and money.\r\nSometimes, though, more is on the line.
\r\nWhile most fitness and diet fads are relatively harmless, some can land you in real hot water. Not everything is safe to try at home, by yourself, unsupervised and unguided. Oftentimes people simply don\'t realize the damage they can do to their own body. Unfortunately, one of today\'s popular fitness trends is a failed experiment of the past brought back to life.\r\nWaist Training is a thing again. And it needs to die.
\r\nSpecifically, it needs to die before a PERSON dies. For those who may not be familiar, \"waist training\" is the use of a piece of clothing like a corset or waist cincher to squeeze your waist, shape your body, and \"train\" it to remain that way without the corset/waist cincher. Problem is, that\'s basically the same thing as wrapping an ace bandage around your upper arm for several hours a day several days a week expecting your \"bat wing\" underarm wiggly jigglys to go away - it simply doesn\'t work like that. The difference between those two situations is the damage you can do to your body. That ACE bandage is simply going to leave an indent that\'s gone in an hour or so... but the waist trainer... that can cause real, lasting damage to your body. Today, at length, I talk about the purported benefits and the real dangers of waist training... and ask you to let this dangerous quackery fade away like it did once before.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk about the new digs and recent happenings
\r\n - How the fitness journey is going so far
\r\n - A brief bit of unsolicited advice on heart rate training
\r\n - And a serious conversation about a hot fitness trend out there - waist training.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Sexy Or Dangerous - The Shocking Truth About Waist Trainers','','publish','open','open','','sexy-or-dangerous-the-shocking-truth-about-waist-trainers','','','2018-02-23 18:49:27','2018-02-23 23:49:27','',0,'http://sothisisfitness.com/?p=1657',0,'post','',0),(1374,1,'2017-09-06 09:57:25','0000-00-00 00:00:00','Here we are again...
\nHonestly, I feel like I write the same blog post every few months. Something about how I\'ve been slacking, and it\'s hard to get going, and I\'m totally back and reinvigorated and I\'m gonna crush this blogging and podcasting thing. Aaaand then I don\'t. The other day, though... I have to say... it dawned on me. As I was in the middle of attempting to get my life straightened out... it hit me. I figured out how to win at everything forever. (Yes, really!)\n\n\nYeah, I know, I know, I KNOW!
\nClickbaity title, same old song and dance... but really. This time I\'ve got it. This is really it. You ready for this? The secret to the universe...\n\nIf you want it... you have no choice but to rip yourself out of your comfort zone and just effing MAKE IT HAPPEN.\n\nTotaly what you wanted to hear right? Really though... I\'ve been saying to my wife and the owner at the gym... you can only help the willing. And that was what hit me when I was sitting there lamenting my situation. Lately... and by lately I mean for an unreasonably long time... I\'ve been struggling. I haven\'t been producing as many blog posts as I\'d like, my social media game hasn\'t been strong, and I\'d love to be doing better with personal training reach. Not only that, home life has been a struggle too - daily household chores and such.\nAnd it dawned on me - it\'s my own damned fault.
\nAt the end of the day, it\'s really that simple. Yes, I have legitimate medically diagnosed issues with focus and attention, but I could be doing a better job controlling it. I know my strengths and weaknesses, and I know what\'s going to result in a \"win\" for the day. I also know what course of action is going to result in me wasting an entire day with nothing to show for it. At the end of the day... you could even go so far as to call it laziness.\nAnd often, it\'s the same damn thing with our fitness.
\nReally - if you\'re struggling with your fitness... with general weight loss or running or whatever... ask yourself something. The reasons and excuses for why it\'s not working... are they REALLY immovable, uncontrollable, show-stopping issues? Or are they just... convenient? Are these things something you COULD work around if you really wanted to? If you were motivated enough? You get a pass if you\'re working 80+ hours a week... but I even know people that are working around THAT sort of issue.\nIt\'s so easy to talk your way out of it.
\nReally - take a hard look at yourself and your situation. If you\'re being dead honest with yourself... is it REALLY out of your control? Or is it just easier to say you can\'t and blame it on x, y, or z? \"I don\'t have time\", \"I don\'t have the money\", \"i\'m not fit enough to do this\" and a myriad other statements are usually easy outs. I realize this might not be the popular opinion... but it\'s the truth. How do I know? I lived it - I see and hear it every day... and I used those same excuses myself.\nThere is a difference between ambivalence and apathy.
\n ','How to win at everything forever. (Yes, really!)','','draft','open','open','','','','','2017-09-06 09:57:25','2017-09-06 13:57:25','',0,'http://sothisisfitness.com/?p=1374',0,'post','',0),(1375,1,'2017-09-04 17:51:55','2017-09-04 21:51:55','Here we are again...
\r\nHonestly, I feel like I write the same blog post every few months.','How to win at everything forever. (Yes, really!)','','inherit','closed','closed','','1374-revision-v1','','','2017-09-04 17:51:55','2017-09-04 21:51:55','',1374,'http://sothisisfitness.com/2017/09/1374-revision-v1.html',0,'revision','',0),(1376,1,'2017-09-04 18:43:02','2017-09-04 22:43:02','Here we are again...
\r\nHonestly, I feel like I write the same blog post every few months. Something about how I\'ve been slacking, and it\'s hard to get going, and I\'m totally back and reinvigorated and I\'m gonna crush this blogging and podcasting thing. Aaaand then I don\'t. The other day, though... I have to say... it dawned on me. As I was in the middle of attempting to get my life straightened out... it hit me. I figured out how to win at everything forever. (Yes, really!)\r\n\r\n\r\nYeah, I know, I know, I KNOW!
\r\nClickbaity title, same old song and dance... but really. This time I\'ve got it. This is really it. You ready for this? The secret to the universe...\r\n\r\nIf you want it... you have no choice but to rip yourself out of your comfort zone and just effing MAKE IT HAPPEN.\r\n\r\nTotaly what you wanted to hear right? Really though... I\'ve been saying to my wife and the owner at the gym... you can only help the willing. And that was what hit me when I was sitting there lamenting my situation. Lately... and by lately I mean for an unreasonably long time... I\'ve been struggling. I haven\'t been producing as many blog posts as I\'d like, my social media game hasn\'t been strong, and I\'d love to be doing better with personal training reach. Not only that, home life has been a struggle too - daily household chores and such.\r\nAnd it dawned on me - it\'s my own damned fault.
\r\nAt the end of the day, it\'s really that simple. Yes, I have legitimate medically diagnosed issues with focus and attention, but I could be doing a better job controlling it. I know my strengths and weaknesses, and I know what\'s going to result in a \"win\" for the day. I also know what course of action is going to result in me wasting an entire day with nothing to show for it. At the end of the day... you could even go so far as to call it laziness.\r\nAnd often, it\'s the same damn thing with our fitness.
\r\nReally - if you\'re struggling with your fitness... with general weight loss or running or whatever... ask yourself something. The reasons and excuses for why it\'s not working... are they REALLY immovable, uncontrollable, show-stopping issues? Or are they just... convenient? Are these things something you COULD work around if you really wanted to? If you were motivated enough? You get a pass if you\'re working 80+ hours a week... but I even know people that are working around THAT sort of issue.\r\nIt\'s so easy to talk your way out of it.
\r\nReally - take a hard look at yourself and your situation. If you\'re being dead honest with yourself... is it REALLY out of your control? Or is it just easier to say you can\'t and blame it on x, y, or z? \"I don\'t have time\", \"I don\'t have the money\", \"i\'m not fit enough to do this\" and a myriad other statements are usually easy outs. I realize this might not be the popular opinion... but it\'s the truth. How do I know? I lived it - I see and hear it every day... and I used those same excuses myself.','How to win at everything forever. (Yes, really!)','','inherit','closed','closed','','1374-revision-v1','','','2017-09-04 18:43:02','2017-09-04 22:43:02','',1374,'http://sothisisfitness.com/2017/09/1374-revision-v1.html',0,'revision','',0),(1380,1,'2017-09-11 13:17:17','2017-09-11 17:17:17','\r\nSometimes... you just can\'t hold it in.
\r\nMost days I have a lot on my mind. Things bug me, but I don\'t always take up a whole podcast episode to get it out of my system.. Sometimes, though... I just have to let it out and talk about it. Today is one of those days. I saw something on my way to work the other day that just sent me flying.\r\nWe\'re fighting a war.
\r\nYes. a war. And today, I\'m gonna tell you how to WIN. Today is all about letting you know how to win the war on apathy and ambivalence.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nIsn\'t it a little extreme to call this a \"war\"?
\r\nY\'know what? No. No, I don\'t think so. I\'m not gonna get all preachy on you... but trying to get people to spend time and money on their fitness... all too often it becomes a battle. And wars are made up of many battles. Follow my logic here?\r\n\r\nIn the end... it\'s pretty simple. And it\'s what we get into this episode.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - We get right to it - a chat about apathy, ambivalence, ignorance and laziness... and how to beat them.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources & Links
\r\n\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','How To Win The War On Apathy And Ambivalence (Podcast #54)','','publish','open','open','','how-to-win-the-war-on-apathy-and-ambivalence','','','2017-09-11 13:18:36','2017-09-11 17:18:36','',0,'http://sothisisfitness.com/?p=1380',0,'post','',0),(1386,1,'2017-09-11 13:17:17','2017-09-11 17:17:17','\r\nSometimes... you just can\'t hold it in.
\r\nMost days I have a lot on my mind. Things bug me, but I don\'t always take up a whole podcast episode to get it out of my system.. Sometimes, though... I just have to let it out and talk about it. Today is one of those days. I saw something on my way to work the other day that just sent me flying.\r\nWe\'re fighting a war.
\r\nYes. a war. And today, I\'m gonna tell you how to WIN. Today is all about letting you know how to win the war on apathy and ambivalence.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nIsn\'t it a little extreme to call this a \"war\"?
\r\nY\'know what? No. No, I don\'t think so. I\'m not gonna get all preachy on you... but trying to get people to spend time and money on their fitness... all too often it becomes a battle. And wars are made up of many battles. Follow my logic here?\r\n\r\nIn the end... it\'s pretty simple. And it\'s what we get into this episode.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - We get right to it - a chat about apathy, ambivalence, ignorance and laziness... and how to beat them.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources & Links
\r\n\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','How To Win The War On Apathy And Ambivalence','','inherit','closed','closed','','1380-revision-v1','','','2017-09-11 13:17:17','2017-09-11 17:17:17','',1380,'http://sothisisfitness.com/2017/09/1380-revision-v1.html',0,'revision','',0),(1382,1,'2017-09-08 00:55:19','2017-09-08 04:55:19','','STIF #54 podcast cover photo','','inherit','open','closed','','stif-54-podcast-cover-photo','','','2017-09-08 00:55:41','2017-09-08 04:55:41','',1380,'http://sothisisfitness.com/wp-content/uploads/2017/09/STIF-54-podcast-cover-photo.png',0,'attachment','image/png',0),(1381,1,'2017-09-08 00:04:59','2017-09-08 04:04:59','\r\nSometimes... you just can\'t hold it in.
\r\nMost days I have a lot on my mind. Things bug me, but I don\'t always take up a whole podcast episode to get it out of my system.. Sometimes, though... I just have to let it out and talk about it. Today is one of those days. I saw something on my way to work the other day that just sent me flying.\r\nWe\'re fighting a war.
\r\nYes. a war. And today, I\'m gonna tell you how to WIN. Today is all about letting you know how to win the war on apathy and ambivalence.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nIsn\'t it a little extreme to call this a \"war\"?
\r\nY\'know what? No. No, I don\'t think so. I\'m not gonna get all preachy on you... but trying to get people to spend time and money on their fitness... all too often it becomes a battle. And wars are made up of many battles. Follow my logic here?\r\n\r\nIn the end... it\'s pretty simple. And it\'s what we get into this episode.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - We chat with Tina, Neil, and Alana from NOW Foods all about Essential oils, and we cover -
\r\n - What IS an essential oil and how are they made
\r\n - What do they do and how do you use them
\r\n - Safety, quality, do’s and don’ts
\r\n - And how to get started!
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources & Links
\r\n\r\n - NOW Foods official website
\r\n - NOW Foods EO info page
\r\n - Podcast Episode #36 - \"Doing The Right Thing - NOW Foods\" interview w/ CEO Jim Emme
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','How To Win The War On Apathy And Ambivalence','','inherit','closed','closed','','1380-revision-v1','','','2017-09-08 00:04:59','2017-09-08 04:04:59','',1380,'http://sothisisfitness.com/2017/09/1380-revision-v1.html',0,'revision','',0),(1383,1,'2017-09-08 00:55:42','2017-09-08 04:55:42','\r\nSometimes... you just can\'t hold it in.
\r\nMost days I have a lot on my mind. Things bug me, but I don\'t always take up a whole podcast episode to get it out of my system.. Sometimes, though... I just have to let it out and talk about it. Today is one of those days. I saw something on my way to work the other day that just sent me flying.\r\nWe\'re fighting a war.
\r\nYes. a war. And today, I\'m gonna tell you how to WIN. Today is all about letting you know how to win the war on apathy and ambivalence.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nIsn\'t it a little extreme to call this a \"war\"?
\r\nY\'know what? No. No, I don\'t think so. I\'m not gonna get all preachy on you... but trying to get people to spend time and money on their fitness... all too often it becomes a battle. And wars are made up of many battles. Follow my logic here?\r\n\r\nIn the end... it\'s pretty simple. And it\'s what we get into this episode.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - We chat with Tina, Neil, and Alana from NOW Foods all about Essential oils, and we cover -
\r\n - What IS an essential oil and how are they made
\r\n - What do they do and how do you use them
\r\n - Safety, quality, do’s and don’ts
\r\n - And how to get started!
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources & Links
\r\n\r\n - NOW Foods official website
\r\n - NOW Foods EO info page
\r\n - Podcast Episode #36 - \"Doing The Right Thing - NOW Foods\" interview w/ CEO Jim Emme
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','How To Win The War On Apathy And Ambivalence','','inherit','closed','closed','','1380-revision-v1','','','2017-09-08 00:55:42','2017-09-08 04:55:42','',1380,'http://sothisisfitness.com/2017/09/1380-revision-v1.html',0,'revision','',0),(1385,1,'2017-09-11 13:16:26','2017-09-11 17:16:26','','STIF #54 podcast cover photo','','inherit','open','closed','','stif-54-podcast-cover-photo-2','','','2017-09-11 13:16:41','2017-09-11 17:16:41','',1380,'http://sothisisfitness.com/wp-content/uploads/2017/09/STIF-54-podcast-cover-photo-1.png',0,'attachment','image/png',0),(1387,1,'2017-09-11 13:18:36','2017-09-11 17:18:36','\r\nSometimes... you just can\'t hold it in.
\r\nMost days I have a lot on my mind. Things bug me, but I don\'t always take up a whole podcast episode to get it out of my system.. Sometimes, though... I just have to let it out and talk about it. Today is one of those days. I saw something on my way to work the other day that just sent me flying.\r\nWe\'re fighting a war.
\r\nYes. a war. And today, I\'m gonna tell you how to WIN. Today is all about letting you know how to win the war on apathy and ambivalence.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nIsn\'t it a little extreme to call this a \"war\"?
\r\nY\'know what? No. No, I don\'t think so. I\'m not gonna get all preachy on you... but trying to get people to spend time and money on their fitness... all too often it becomes a battle. And wars are made up of many battles. Follow my logic here?\r\n\r\nIn the end... it\'s pretty simple. And it\'s what we get into this episode.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - We get right to it - a chat about apathy, ambivalence, ignorance and laziness... and how to beat them.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources & Links
\r\n\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','How To Win The War On Apathy And Ambivalence (Podcast #54)','','inherit','closed','closed','','1380-revision-v1','','','2017-09-11 13:18:36','2017-09-11 17:18:36','',1380,'http://sothisisfitness.com/2017/09/1380-revision-v1.html',0,'revision','',0),(1661,1,'2018-02-23 18:49:27','2018-02-23 23:49:27','Some lessons shouldn\'t be learned the hard way.
\r\nThere are always fads that come and go, and it\'s usually ok to let people learn from their mistakes. Some mistakes, though... are too harmful for trial and error... and the waist trainer is one of them.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI care. Sometimes, too much.
\r\nThere are a lot of different diet fads and fitness fads that fly around from time to time. Everyone is always looking for the quick fix... the magic button... the easy answer. Most of them, honestly, are relatively harmless. The worst thing that\'ll happen as a result of trial and error, in most cases, is bouncing back and regaining the weight you lost. Well, that and a modest sum of wasted time and money.\r\nSometimes, though, more is on the line.
\r\nWhile most fitness and diet fads are relatively harmless, some can land you in real hot water. Not everything is safe to try at home, by yourself, unsupervised and unguided. Oftentimes people simply don\'t realize the damage they can do to their own body. Unfortunately, one of today\'s popular fitness trends is a failed experiment of the past brought back to life.\r\nWaist Training is a thing again. And it needs to die.
\r\nSpecifically, it needs to die before a PERSON dies. For those who may not be familiar, \"waist training\" is the use of a piece of clothing like a corset or waist cincher to squeeze your waist, shape your body, and \"train\" it to remain that way without the corset/waist cincher. Problem is, that\'s basically the same thing as wrapping an ace bandage around your upper arm for several hours a day several days a week expecting your \"bat wing\" underarm wiggly jigglys to go away - it simply doesn\'t work like that. The difference between those two situations is the damage you can do to your body. That ACE bandage is simply going to leave an indent that\'s gone in an hour or so... but the waist trainer... that can cause real, lasting damage to your body. Today, at length, I talk about the purported benefits and the real dangers of waist training... and ask you to let this dangerous quackery fade away like it did once before.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk about the new digs and recent happenings
\r\n - How the fitness journey is going so far
\r\n - A brief bit of unsolicited advice on heart rate training
\r\n - And a serious conversation about a hot fitness trend out there - waist training.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Sexy Or Dangerous - The Shocking Truth About Waist Trainers','','inherit','closed','closed','','1657-revision-v1','','','2018-02-23 18:49:27','2018-02-23 23:49:27','',1657,'http://sothisisfitness.com/2018/02/1657-revision-v1.html',0,'revision','',0),(1391,1,'2017-09-14 11:46:47','2017-09-14 15:46:47','','STIF #55 podcast cover photo','','inherit','open','closed','','stif-55-podcast-cover-photo','','','2017-09-14 11:47:05','2017-09-14 15:47:05','',0,'http://sothisisfitness.com/wp-content/uploads/2017/09/STIF-55-podcast-cover-photo.png',0,'attachment','image/png',0),(1660,1,'2018-02-23 18:38:28','2018-02-23 23:38:28','','STIF #78 podcast cover photo','','inherit','open','closed','','stif-78-podcast-cover-photo','','','2018-02-23 18:38:38','2018-02-23 23:38:38','',1657,'http://sothisisfitness.com/wp-content/uploads/2018/02/STIF-78-podcast-cover-photo.png',0,'attachment','image/png',0),(1659,1,'2018-02-23 17:59:44','2018-02-23 22:59:44','Some lessons shouldn\'t be learned the hard way.
\r\nThere are always fads that come and go, and it\'s usually ok to let people learn from their mistakes. Some mistakes, though... are too harmful for trial and error...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI care. Sometimes, too much.
\r\nThere are a lot of different diet fads and fitness fads that fly around from time to time. Everyone is always looking for the quick fix... the magic button... the easy answer. Most of them, honestly, are relatively harmless. The worst thing that\'ll happen as a result of trial and error, in most cases, is bouncing back and regaining the weight you lost. Well, that and a modest sum of wasted time and money.\r\nSometimes, though, more is on the line.
\r\nWhile most fitness and diet fads are relatively harmless, some can land you in real hot water. Not everything is safe to try at home, by yourself, unsupervised and unguided. Oftentimes people simply don\'t realize the damage they can do to their own body. Unfortunately, one of today\'s popular fitness trends is a failed experiment of the past brought back to life.\r\nWaist Training is a thing again. And it needs to die.
\r\nSpecifically, it needs to die before a PERSON dies. For those who may not be familiar, \"waist training\" is the use of a piece of clothing like a corset or waist cincher to squeeze your waist, shape your body, and \"train\" it to remain that way without the corset/waist cincher. Problem is, that\'s basically the same thing as wrapping an ace bandage around your upper arm for several hours a day several days a week expecting your \"bat wing\" underarm wiggly jigglys to go away - it simply doesn\'t work like that. The difference between those two situations is the damage you can do to your body. That ACE bandage is simply going to leave an indent that\'s gone in an hour or so... but the waist trainer... that can cause real, lasting damage to your body. Today, at length, I talk about the purported benefits and the real dangers of waist training... and ask you to let this dangerous quackery fade away like it did once before.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Life, moving, and a well timed sickness
\r\n - Our current progress, and a conversation at the gym
\r\n - A little unsolicited advice
\r\n - And we explain and bust 4 commonly believed health and fitness myths keeping you from your best results.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Sexy Or Dangerous - The Shocking Truth About Waist Trainers','','inherit','closed','closed','','1657-revision-v1','','','2018-02-23 17:59:44','2018-02-23 22:59:44','',1657,'http://sothisisfitness.com/2018/02/1657-revision-v1.html',0,'revision','',0),(1658,1,'2018-02-23 17:18:54','2018-02-23 22:18:54','Some lessons shouldn\'t be learned the hard way.
\r\nThere\'s always fads that come and go\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI
\r\nG\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Life, moving, and a well timed sickness
\r\n - Our current progress, and a conversation at the gym
\r\n - A little unsolicited advice
\r\n - And we explain and bust 4 commonly believed health and fitness myths keeping you from your best results.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Sexy Or Dangerous - The Shocking Truth About Waist Trainers','','inherit','closed','closed','','1657-revision-v1','','','2018-02-23 17:18:54','2018-02-23 22:18:54','',1657,'http://sothisisfitness.com/2018/02/1657-revision-v1.html',0,'revision','',0),(1395,1,'2017-10-19 16:56:46','2017-10-19 20:56:46','\r\nThe \"impossible\" is done all the time.
\r\nPeople say a thing is \"impossible\" for many reasons. Often it\'s because they simply don\'t fully understand it, can\'t fathom it, and thus dismiss it. Little do they know... the \"impossible\" is accomplished all the time. This weekend, I and many like me will go out to do exactly that - the \"impossible\".\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nTo finish a marathon is an incredible thing.
\r\nFor most people out there, a marathon represents a feat of incredible athletic ability. Many people set it as a goal event for themselves, and typically, their friends call them crazy for doing it. Running a marathon is, truly, something remarkable. To train properly for a marathon requires you to work out according to a very serious schedule. You must eat properly to fuel yourself through the runs and workouts. You need to procure the appropriate gear for the task. It takes early mornings, late nights, dedication, and an understanding circle of friends and family. Crossing the finish line of a marathon is a monumental thing. And yet... for some people... this is not enough.\r\nThere exists a feat BEYOND the marathon.
\r\nUnbeknownst to most people, there are organized endurance running events longer than a marathon. Those events are called Ultramarathons... and they are not for the faint of heart. Whatever a marathon requires of you, an ultramarathon demands it ten-fold. This is not to say those who complete a marathon are not \"good enough\" in some way... I simply mean to say that as hard as they worked to rise above the \"common runner\"... there is a whole level of achievement still waiting for those people.\r\nAnd once again, I\'ll be taking on this task.
\r\nThis weekend I, and many people like me, will take on the Ghost Train Rail Trail Race. Ghost Train is an ultramarathon which gives you 30 hours to complete as many 15 mile loops of the course as you can. Many come to this event hoping to claim a 100 mile finish, and the prize of a rail spike to commemorate their stunning victory. That\'s what I took home last year, and it\'s what I intend to bring home this year as well.\r\nBut what does it take to run an ultra?
\r\nMany people find out these incredible, impossible feats exist... and wonder \"how?\". How exactly does one break the limits of the \"common man\" and rise up to conquer such a feat? That is exactly what we discuss in Episode 60 of the podcast.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - We talk about the busy week I’ve been having
\r\n - Ultramarathons, what they are, and why you’d do one
\r\n - The Ghost Train Rail Trail Race in particular
\r\n - And we get into things YOU need to know to be better prepared including\r\n
\r\n - Things to pack
\r\n - Clothing, gear, and fueling considerations
\r\n - A bit about pacers and crew
\r\n - Strategy, risk management
\r\n
\r\n \r\n - And some final thoughts about what this is gonna be like including an answer to the question:\r\n
\r\n - Are you ready?
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','How To Smash Limits And Become The Impossible (Podcast #60)','','publish','open','open','','smash-limits-become-impossible-podcast-60','','','2017-10-19 16:56:46','2017-10-19 20:56:46','',0,'http://sothisisfitness.com/?p=1395',0,'post','',0),(1397,1,'2017-10-19 13:56:55','2017-10-19 17:56:55','\r\nI k
\r\nI feel like a\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nCaro
\r\nShe got into ru\r\n“…I
\r\nIt started just like that – a curiosity. Caroline Boller, Average Jane American, witnessed the finish line of a 50 mile ultramarathon. And what she saw surprised her. She saw that it looked like any other race finish line. As she saw runners finishing, some totally wipe\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Caroline Boller chats with us about going from Average Jane to world record ultra runner... and HOW any one of us could do it.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','How To Smash Limits And Become The Impossible (Podcast #60)','','inherit','closed','closed','','1395-revision-v1','','','2017-10-19 13:56:55','2017-10-19 17:56:55','',1395,'http://sothisisfitness.com/2017/10/1395-revision-v1.html',0,'revision','',0),(1396,1,'2017-10-19 13:54:29','2017-10-19 17:54:29','I keep tellin’ ya: it’s possible!\r\n\r\nI feel like a broken record sometimes but really, we all have it in us to do the “impossible”. Each and every one us has that potential in us. We just need to figure out how to become the best in the world. Simple, right? Well… my guest on podcast #55 is here to share how SHE did it.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nCaroline Boller started like so many of us.\r\n\r\nShe got into running as a casual recreational activity. An escape… a release from the stresses, pressures, and demands of “real life”. She was able to embrace the outdoors, soak up nature, and just be. Then one day… she saw something that changed things.\r\n\r\n“…I wonder if I can do that, too….”\r\n\r\nIt started just like that – a curiosity. Caroline Boller, Average Jane American, witnessed the finish line of a 50 mile ultramarathon. And what she saw surprised her. She saw that it looked like any other race finish line. As she saw runners finishing, some totally wiped out and some totally fine... the thought struck her. This looks just like any half-marathon finish line… but it’s 50 miles! Hey… maybe I can do it, too…\r\n\r\nWhat happened next was… well… extraordinary.\r\n\r\nCaroline soon came into her own in the ultra endurance running world. Not only did she thrive… she excelled. With the help of a coach, she turned it up to 11 and found that next level that so few of us achieve. Caroline Boller became one of the best in the world at her chosen sport. She’s travelled both domestically and internationally, competed on the world stage, all while being a normal person. At home, Caroline has a husband, children, a regular job (a demanding one at that), and somehow… she’s able to be an elite, world class athlete.\r\n\r\nSo what’s stopping the rest of us?\r\n\r\nIf Caroline can achieve so much with all of the “real life” responsibilities she has… what exactly is OUR excuse? I don’t mean that in a “we’re failing” or “she’s better than us” way… I mean exactly what I said. Caroline is no different than the rest of us – she’s not a professional athlete – she’s a regular Jane. So why is SHE a world record holder and we’re not?\r\n\r\nBalance, drive, and support are critical.\r\n\r\nThose are the difference-makers, and THOSE are what Caroline Boller has that helped her achieve such great heights. She has the drive and desire to get out there and push herself. She has the support of her family, coach, and (presumably) workplace. Most importantly – Caroline found the balance necessary to maintain a demanding training & competition schedule with the daily needs of “life”, and all it involves.\r\n\r\nWe can do it, too.\r\n\r\nLike I said… Caroline is no different than us. We, too, can do what she’s done – find that drive and balance. We can rally the troops and drum up the support necessary to take on an endeavor as intense as she did. The sad truth is… most of us won’t do it. Most people out there simply don’t want to go to all the trouble. The vast majority of the population is content with our station in life. We’re satisfied with our casual, recreational running. We’re happy with our healthy habits and the “pretty good” fitness level we’ve hit in the gym. Some of us, sadly enough, are even satisfied with a completely sedentary, mostly unhealthy lifestyle.\r\n\r\nBUT…\r\n\r\nfor those of us who do want to reach for something greater… to see what we’ve REALLY got in us… it’s nice to know that we CAN do it. When push comes to shove… it IS possible to touch the stars and be truly great at our chosen endeavor. We just need to push hard enough and find that balance, and we TRULY can live life limitless. We just have to get out of our own way and go get it.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\nCaroline Boller chats with us about going from Average Jane to world record ultra runner... and HOW any one of us could do it.\r\nInterested in working with Darrell?\r\n\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\n\r\nConnect with So THIS Is Fitness\r\n\r\nFacebook\r\nInstagram\r\nThe Fitwife\'s Instagram!\r\nTwitter\r\nE-mail - podcast@sothisisfitness.com\r\nListen to the So THIS Is Fitness Podcast\r\n\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\niPhone / iTunes - Subscribe\r\nAndroid devices - Subscribe\r\nSubscribe via RSS\r\nSupport the show by supporting our sponsors!\r\n\r\nGet $100 off your new Leesa Mattress! Sleep better, recover better.\r\nAudible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!','How To Smash Limits And Become The Impossible (Podcast #60)','','inherit','closed','closed','','1395-revision-v1','','','2017-10-19 13:54:29','2017-10-19 17:54:29','',1395,'http://sothisisfitness.com/2017/10/1395-revision-v1.html',0,'revision','',0),(1398,1,'2017-10-19 15:34:04','2017-10-19 19:34:04','\r\nThe \"impossible\" is done all the time.
\r\nPeople say a thing is \"impossible\" for many reasons. Often it\'s because they simply don\'t fully understand it, can\'t fathom it, and thus dismiss it. Little do they know, the \"impossible\" is accomplished all the time... and this weekend, I and many like me will go out to do exactly that - the \"impossible\".\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nCaro
\r\nShe got into ru\r\n“…I
\r\nIt started just like that – a curiosity. Caroline Boller, Average Jane American, witnessed the finish line of a 50 mile ultramarathon. And what she saw surprised her. She saw that it looked like any other race finish line. As she saw runners finishing, some totally wipe\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nWhat\'s in this episode:
\r\n\r\n - Caroline Boller chats with us about going from Average Jane to world record ultra runner... and HOW any one of us could do it.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','How To Smash Limits And Become The Impossible (Podcast #60)','','inherit','closed','closed','','1395-revision-v1','','','2017-10-19 15:34:04','2017-10-19 19:34:04','',1395,'http://sothisisfitness.com/2017/10/1395-revision-v1.html',0,'revision','',0),(1399,1,'2017-10-19 16:56:46','2017-10-19 20:56:46','\r\nThe \"impossible\" is done all the time.
\r\nPeople say a thing is \"impossible\" for many reasons. Often it\'s because they simply don\'t fully understand it, can\'t fathom it, and thus dismiss it. Little do they know... the \"impossible\" is accomplished all the time. This weekend, I and many like me will go out to do exactly that - the \"impossible\".\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nTo finish a marathon is an incredible thing.
\r\nFor most people out there, a marathon represents a feat of incredible athletic ability. Many people set it as a goal event for themselves, and typically, their friends call them crazy for doing it. Running a marathon is, truly, something remarkable. To train properly for a marathon requires you to work out according to a very serious schedule. You must eat properly to fuel yourself through the runs and workouts. You need to procure the appropriate gear for the task. It takes early mornings, late nights, dedication, and an understanding circle of friends and family. Crossing the finish line of a marathon is a monumental thing. And yet... for some people... this is not enough.\r\nThere exists a feat BEYOND the marathon.
\r\nUnbeknownst to most people, there are organized endurance running events longer than a marathon. Those events are called Ultramarathons... and they are not for the faint of heart. Whatever a marathon requires of you, an ultramarathon demands it ten-fold. This is not to say those who complete a marathon are not \"good enough\" in some way... I simply mean to say that as hard as they worked to rise above the \"common runner\"... there is a whole level of achievement still waiting for those people.\r\nAnd once again, I\'ll be taking on this task.
\r\nThis weekend I, and many people like me, will take on the Ghost Train Rail Trail Race. Ghost Train is an ultramarathon which gives you 30 hours to complete as many 15 mile loops of the course as you can. Many come to this event hoping to claim a 100 mile finish, and the prize of a rail spike to commemorate their stunning victory. That\'s what I took home last year, and it\'s what I intend to bring home this year as well.\r\nBut what does it take to run an ultra?
\r\nMany people find out these incredible, impossible feats exist... and wonder \"how?\". How exactly does one break the limits of the \"common man\" and rise up to conquer such a feat? That is exactly what we discuss in Episode 60 of the podcast.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - We talk about the busy week I’ve been having
\r\n - Ultramarathons, what they are, and why you’d do one
\r\n - The Ghost Train Rail Trail Race in particular
\r\n - And we get into things YOU need to know to be better prepared including\r\n
\r\n - Things to pack
\r\n - Clothing, gear, and fueling considerations
\r\n - A bit about pacers and crew
\r\n - Strategy, risk management
\r\n
\r\n \r\n - And some final thoughts about what this is gonna be like including an answer to the question:\r\n
\r\n - Are you ready?
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','How To Smash Limits And Become The Impossible (Podcast #60)','','inherit','closed','closed','','1395-revision-v1','','','2017-10-19 16:56:46','2017-10-19 20:56:46','',1395,'http://sothisisfitness.com/2017/10/1395-revision-v1.html',0,'revision','',0),(1400,0,'2017-10-19 17:00:30','2017-10-19 21:00:30','This is a sample post.','Hello World!','','trash','open','open','','__trashed-2','','','2017-10-19 17:00:30','2017-10-19 21:00:30','',0,'http://sothisisfitness.com/?p=1400',0,'post','',0),(1401,0,'2017-10-19 17:00:30','2017-10-19 21:00:30','This is a sample post.','Hello World!','','inherit','closed','closed','','1400-revision-v1','','','2017-10-19 17:00:30','2017-10-19 21:00:30','',1400,'http://sothisisfitness.com/2017/10/1400-revision-v1.html',0,'revision','',0),(1403,1,'2017-10-28 10:39:42','2017-10-28 14:39:42','\r\nWe must keep moving forward.
\r\nThere are so many contexts in which that statement is relevant. I\'ve been saying it a lot lately in the gym, too - If you\'re not moving forward, you\'re going backward. This past weekend I learned, definitively, that despite what I thought... I was not moving forward. Despite running, jogging, walking and physically moving forward for 60 miles over the course of 18 hours... I was not moving forward. And in that... I learned something. It took me a few days to get it... but it did hit me. I learned the true gift the Ultramarathon gives to the worthy.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nI realize how this sounds.
\r\nLet\'s be real here - I already recorded the podcast episode that goes along with this blog. I\'ve (literally) said what I had to say and I more or less let it fall out of my face for an hour however it wanted to. Sure, there were some bullet points and notes to keep me on track... but I know what happened and so do you. I got a little carried away. Sometimes, though, we need to allow ourselves to do that. Call it venting, or gushing, or \"communicating openly\" and \"sharing your emotions\"... whatever.\r\n\r\nAt the end of the day... sometimes we just gotta let it out. And that\'s what I did on Episode 61 - loosely controlled verbal vomit. Did I make a point? Hell yes I did. Was it a good one? I sure like to think so. Did I get a little \"woo woo / hippie / touchy feely\" towards the end? Uhm.... yeah I guess so. But so what?! It is what it is. And what it is... is honesty. Painful, blunt, self-accountable honesty. It came in waves.\r\nFirst was admitting the failure to launch.
\r\nThis, unfortunately, has been a theme for me since I moved to Attleboro in March... but in the context of this race recap... it goes farther back. All the way to the start, actually. If I\'m being honest with myself... I really just never got off the ground strong with my training. This has been a weak point for me for quite some time, and honestly I\'m not entirely sure what sunk me to begin with. In the end, though, the simple truth remains - not only did I not train properly and follow my initial good intentions... I hardly trained at all. In a way, though... that sort of makes the finish lines I did reach this year that much more impressive. We\'ll come back to that later.\r\n\r\nBottom line... despite what I may have achieved, as far as the goals I set... I more or less set myself up for failure. I think to go into much more detail on how and why I basically didn\'t train would get too much into the realm of \"excuses\"... plus, I already did it on the podcast episode, so go listen there. It is what it is - a dumpster fire of a \"prep\". And, well, once you\'ve squandered a perfectly good training cycle by doing nothing... what\'s left to do?\r\nNow it\'s time to waste an ideal race day!
\r\n![\"Ghost](\"http://sothisisfitness.com/wp-content/uploads/2017/10/IMG_20171021_083325643-300x169.jpg\")
Hooray! Seriously, though - this is what you could call the actual \"race recap\" portion of the blog... and I have absolutely NOTHING but good things to say about Ghost Train 2017. I, and my fellow nutjobs who lined up at the start, could not possibly have asked for better conditions (in my humble opinion).\r\n\r\nFor a start - the weather was very moderate (a gift from up on high in and of itself). The daytime heat was pleasant, and not so hot as to cause enough sweat to lead to chafing issues and sunburn. The wind was just enough to provide cooling breezes. The night was cool, as one would expect, but didn\'t chill you to the core. Sweatshirts, sweatpants, and extra layers, in general, were barely needed. Nary a cloud in the sky... and zero precipitation to speak of. All in all, the weather was really about as close to ideal as you could get.\r\n\r\nThe course was magnificent as well.\r\n\r\nYes, really - I\'m not embellishing here. The Ghost Train Rail Trail Race boasts one of the friendliest, tamest (in a good way), and flattest (again, a good thing) ultramarathon courses out there. You could absolutely call it \"beginner friendly\", and I was eternally grateful for that... both this year AND last. It seems an odd thing to say - \"This is a great first 100 miler to run\" - but there it is, and truth it be.\r\n\r\nThe course is a 7.5 mile stretch of rail trail between Camp Tevya in Brookline, NH and the Milford, NH DPW building. Along that stretch is some beautiful woods, an old rail bed, several road crossings and a lovely view of the night sky. Oh, and a big f*cking hill. Hey, I didn\'t say there weren\'t any challenging parts of the course. And, of course, you\'ve got to get back to where you started, so with 7.5 out and 7.5 back you\'ve got yourself a 15 mile out-and-back course. Rinse and repeat several times and you, too, can claim a 100 mile finish.\r\n\r\nThere were even improvements to the trail, new this year!\r\n\r\nFor those who don\'t know - your entry fee for this event goes into some sort of conservation commission fund... which apparently goes right back into the very trail we run on for the race. The big improvement this year from that was the section of the trail where the rail ties used to be. I say used to because, for all intents and purposes... they\'re \"gone\" now. No, they\'re not REALLY \"gone\", just buried under about a foot of crushed gravel, which both covered the trip-hazard rail ties and raised up the trail bed to keep it safe from future flooding (thanks to a nearby beaver dam). What we have now is a very runner-friendly well-groomed crushed gravel trail. So nice.\r\n\r\nThe other improvement? A freaking STAIRCASE where a steep hill used to be. Yes, on the far side of the course, closer to Milford than to Brookline, right before/after a road crossing (depending on which way you\'re going) there was a very steep climb/descent up the side of the trail. It was a pain in the butt when you\'re fresh and during the daylight... nevermind at night when you\'re pooped. Apparently... an Eagle Scout, for his big project, built a staircase there to improve the trail. I think it\'s lovely. Trail - great.\r\nAnd my own running experience itself wasn\'t half bad, either.
\r\n![\"chugging](\"http://sothisisfitness.com/wp-content/uploads/2017/10/22555438_1404247479665765_527692926677758867_o-300x300.jpg\")
I was able to chug along pretty reliably for the first 8 miles - kept a nice even, steady pace, was feeling great, and was on a roll. Then right around mile 8... my old pal the hamstring injury came back to say hi. Hit me mid-stride and I knew it was the beginning of a beautiful day. Honestly... I think I knew in the back of my head that was a bad omen of things to come... but I kept chugging along anyway. After all, I was there to claim a 100 mile finish... I can\'t just tap out at 8 miles because I\'m a-feared something baaad\'s gonna happen. So, I persevered. And eventually, the hamstring issue settled down to something manageable I could run with. Heck, after long enough, I even forgot it was a thing. Lap 2 went about as smoothly as lap 1 did, all things considered.\r\nThe thing that sucked was crewing myself.
\r\nTo be clear, I only had to crew myself at the Milford DPW turnaround - halfway into the course. Back at base camp the trusty, experienced crew of Mom, Dad, and FitWife Megan were ready and more than capable of handling all my needs in an efficient and speedy manner. At the turnaround, though... it was just me, myself and I. I took anywhere from 12 to 20 minutes to get in and out of that aid station. It was in these moments I learned another aspect of why your crew and pacers are so invaluable.\r\n\r\nBut, now\'s not the time for regret and remorse - this is recap time. So, lap 3, too, passed relatively uneventfully. I spent a lot of time listening to podcasts. It was nice. Oh, and that was the lap I finally broke out my new Black Diamond Distance-Z trekking poles to attack the big hill with. They were magnificent. And eeeeeeeeeverything was great.\r\nUntil, of course, it wasn\'t - on loop 4.
\r\n![\"prepping](\"http://sothisisfitness.com/wp-content/uploads/2017/10/22548751_1564793870256938_1361321544581742190_o-225x300.jpg\")
My fourth time through the course began as any other - with sweet sweet hope and a positive attitude. There was one happy addition, too - FitWife Megan joined me as a pacer! At that point, honestly, I needed a smiling, positive face bounding along the trail next to me. Having her to keep me in good spirits and moving forward was really very helpful. What many people don\'t realize is that your pacer can, during the course of an ultra endurance event, anchor you to the real world.\r\n\r\nI cannot overstate how helpful that can be.\r\n\r\nOn that first half of the fourth loop... I finally, truly, hit my first (and only) \"dark place\" of the day. I think having Megan there may have helped me get out of it faster than I could have on my own. And out of it I did, in fact, get. And on we went - lap 4 went great and FitWife Megan was a huge help at the turnaround - she took care of my needs and we got the heck out of there.\r\nThe real problem came in the final third of the loop.
\r\nI had been progressively going slower and slower all day. So much so that I told FitWife Megan when she joined me \"I\'m going about 15 min/mile right now - that\'s cruising speed now\". It was at this point, however, in the final 3rd of loop 4... that my speed all of a sudden took an even sharper drop. I reached a point where I could scarcely go faster than a moderate walk. The longer this went on... the more a very unfortunate, yet undeniable truth became apparent to me. I wasn\'t going to finish 100 miles. I was still very mentally present, as I had eaten... so I was able to do the math. At that pace, and at the pace I could maintain... I simply wasn\'t going to move fast enough to complete laps 5 and 6 fast enough to start the final 10 mile loop before the cutoff.\r\nI cannot describe how disappointing that revelation was.
\r\nUp until that point... I truly thought I could squeak it out. Dealing with this letdown... a disappointment the likes of which I had never experienced in my brief yet illustrious running career... was less than fun. I felt like such a failure. I felt embarassed and guilty for dragging my family out here to sit all day and all night for me to, ultimatley, not finish the whole enchilada. Megan helped me process some of it... but I had to deal with most of it on my own, as you would expect. And so, we came into Camp Tevya, I crossed the mats for the last time, and we broke the news to my parents. Then we all collapsed in the cars to sleep since the portable heater for the brand new tent had decided to stop functioning.\r\nOut of this crushing blow, however, came a profound awakening.
\r\nIt took a few days for me to get it... but eventually, I did get it. I keep saying you learn a lot when you run an ultramarathon... and I stand by that. I would, however, like to expand on that. Now I believe there is a deeper level to it... a \"true gift\", so to speak, that the ultramarathon also gives, but only to those who are \"worthy\".\r\n\r\nSee, we do, of course, always learn something when we run an ultramarathon. Be it big or small, profound or subtle... we always learn something. You\'re simply out there with nothing but your thoughts, the trail, and nature for way too long not to learn something. And sometimes, yes, that something you learn is so profound in its own right that simply knowing this new thing changes your life. The fact that you now understand this new truth... you see things differently, you experience life differently, and it automatically and irrevocably changes how you function on a day to day basis. How you live your life is instantly changed.\r\n\r\nNot everything we learn and gain from an Ultra does that, though.\r\n\r\nSome lessons are more like a key, or a combination. You need more than just the key or the combination to open the door. You need to know what door... what lock the key opens... and you need to know how to use that key, how to put in that combination... in order to unlock the lock and open the door... unseal the box... reveal the new truth and way of life that waits for you on the other side.\r\n\r\n![\"bin,](\"http://sothisisfitness.com/wp-content/uploads/2017/10/IMG_20171027_125336473_LL-300x225.jpg\")
\r\n\r\nThat, I think, is the true gift of the ultramarathon.\r\n\r\nI think that those of us who are, for whatever reason, deemed worthy, are given that very thing. We are given the knowledge necessary to apply this new thing we\'ve learned to our lives in a meaningful and practical way. By this, we are able to behave differently and, effectively, change our lives.\r\n\r\nAnd that, I think, is what happened to me as a result of the Ghost Train Rail Trail Race 2017.\r\n\r\nNow, I\'ve just yapped at you for about 2,500 words... and while I\'m happy to share what exactly it is that I learned and was able to apply to my life... Well, if you want to get a peek at the gift I was given, you\'ll just have to listen to Episode 61 of the So THIS Is Fitness podcast, won\'t you? It\'s worth it :)\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - We recap the Ghost Train Rail Trail Race Ultramarathon\r\n
\r\n - Talking about the lead-up
\r\n - The race day experience itself
\r\n - And the lessons learned afterward…\r\n
\r\n - Including - where do we go from here?
\r\n
\r\n \r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','The True Gift The Ultramarathon Gives To The Worthy','','publish','open','open','','the-true-gift-the-ultramarathon-gives-to-the-worthy','','','2017-10-29 13:54:04','2017-10-29 17:54:04','',0,'http://sothisisfitness.com/?p=1403',0,'post','',0),(1410,1,'2017-10-28 01:31:11','2017-10-28 05:31:11','','STIF #61 podcast cover photo','','inherit','open','closed','','stif-61-podcast-cover-photo','','','2017-10-28 01:31:47','2017-10-28 05:31:47','',1403,'http://sothisisfitness.com/wp-content/uploads/2017/10/STIF-61-podcast-cover-photo.png',0,'attachment','image/png',0),(1411,1,'2017-10-28 01:44:29','2017-10-28 05:44:29','\r\nWe must keep moving forward.
\r\nThere are so many contexts in which that statement is relevant. I\'ve been saying it a lot lately in the gym, too - If you\'re not moving forward, you\'re going backward. This past weekend I learned, definitively, that despite what I thought... I was not moving forward. Despite running, jogging, walking and physically moving forward for 60 miles over the course of 18 hours... I was not moving forward. And in that... I learned something. It took me a few days to get it... but it did hit me. I learned the true gift the Ultramarathon gives to the worthy.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nI realize how this sounds.
\r\nLet\'s be real here - I already recorded the podcast episode that goes along with this blog. I\'ve (literally) said what I had to say and I more or less let it fall out of my face for an hour however it wanted to. Sure, there was some bullet points and notes to keep me on track... but I know what happened and so do you. I got a little carried away. Sometimes, though, we need to allow ourselves to do that. Call it venting, or gushing, or \"communicating openly\" and \"sharing your emotions\"... whatever.\r\n\r\nAt the end of the day... sometimes we just gotta let it out. And that\'s what I did on Episode 61 - loosely controlled verbal vomit. Did I make a point? Hell yes I did. Was it a good one? I sure like to think so. Did I get a little \"woo woo / hippie / touchy feely\" towards the end? Uhm.... yeah I guess so. But so what?! It is what it is. And what it is... is honesty. Painful, blunt, self-accountable honesty. It came in waves.\r\nFirst was admitting the failure to launch.
\r\nThis, unfortunately, has been a theme for me since I moved to Attleboro in March... but in the context of this race recap... it goes farther back. All the way to the start, actually. If I\'m being honest with myself... I really just never got off the ground strong with my training. This has been a weak point for me for quite some time, and honestly I\'m not entirely sure what sunk me to begin with. In the end, though, the simple truth remains - not only did I not train properly and follow my initial good intentions... I hardly trained at all. In a way, though... that sort of makes the finish lines I did reach this year that much more impressive. We\'ll come back to that later.\r\n\r\nBottom line... despite what I may have achieved, as far as the goals I set... I more or less set myself up for failure. I think to go into much more detail on how and why I basically didn\'t train would get to much into the realm of \"excuses\"... plus, I already did it on the podcast episode, so go listen there. It is what it is - a dumpster fire of a \"prep\". And, well, once you\'ve squandered a perfectly good training cycle by doing nothing... what\'s left to do?\r\nNow it\'s time to waste an ideal race day!
\r\nHooray! Seriously, though - this is what you could call the actual \"race recap\" portion of the blog... and I have absolutely NOTHING but good things to say about Ghost Train 2017. I, and my fellow nutjobs who lined up at the start, could not possibly have asked for better conditions (in my humble opinion).\r\n\r\nFor a start - the weather was very moderate (a gift from up on high in and of itself). The daytime heat was pleasant, and not so hot as to cause enough sweat to lead to chafing issues and sunburn. The wind was just enough to provide cooling breezes. The night was cool, as one would expect, but didn\'t chill you to the core. Sweatshirts, sweatpants, and extra layers, in general, were barely needed. Nary a cloud in the sky... and zero precipitation to speak of. All in all, the weather was really about as close to ideal as you could get.\r\n\r\nThe course was magnificent as well.\r\n\r\nYes, really - I\'m not embellishing here. The Ghost Train Rail Trail Race boasts one of the friendliest, tamest (in a good way), and flattest (again, a good thing) ultramarathon courses out there. You could absolutely call it \"beginner friendly\", and I was eternally grateful for that... both this year AND last. It seems an odd thing to say - \"This is a great first 100 miler to run\" - but there it is, and truth it be.\r\n\r\nThe course is a 7.5 mile stretch of rail trail between Camp Tevya in Brookline, NH and the Milford, NH DPW building. Along that stretch is some beautiful woods, an old rail bed, several road crossings and a lovely view of the night sky. Oh, and a big f*cking hill. Hey, I didn\'t say there weren\'t any challenging parts of the course. So, of course, you\'ve got to get back to where you started, so with 7.5 out and 7.5 back you\'ve got yourself a 15 mile out-and-back course. Rinse and repeat several times and you, too, can claim a 100 mile finish.\r\n\r\nThere were even improvements to the trail, new this year!\r\n\r\nFor those who don\'t know - your entry fee for this event goes into some sort of conservation commission fund... which apparently goes right back into the very trail we run on for the race. The big improvement this year from that was the section of the trail where the rail ties used to be. I say used to because, for all intents and purposes... they\'re \"gone\" now. No, they\'re not REALLY \"gone\", just buried under about a foot of crushed gravel, which both covered the trip-hazard rail ties and raised up the trail bed to keep it safe from future flooding (thanks to a nearby beaver dam). What we have now is a very runner-friendly well-groomed crushed gravel trail. So nice.\r\n\r\nThe other improvement? A freaking STAIRCASE where a steep hill used to be. Yes, on the far side of the course, closer to Milford than to Brookline, right before/after a road crossing (depending on which way you\'re going) there was a very steep climb/descent up the side of the trail. It was a pain in the butt when you\'re fresh and during the daylight... nevermind at night when you\'re pooped. Apparently... an Eagle Scout, for his big project, built a staircase there to improve the trail. I think it\'s lovely. Trail - great.\r\nAnd my own running experience itself wasn\'t half bad, either.
\r\nI was able to chug along pretty reliably for the first 8 miles - kept a nice even, steady pace, was feeling great, and was on a roll. Then right around mile 8... my old pal the hamstring injury came back to say high. Hit me mid-stride and I knew it was the beginning of a beautiful day. Honestly... I think I knew in the back of my head that was a bad omen of things to come... but I kept chugging along anyway. After all, I was there to claim a 100 mile finish... I can\'t just tap out at 8 miles because I\'m a-feared something baaad\'s gonna happen. So, I persevered. And eventually, the hamstring issue settled down to something manageable I could run with. Heck, after long enough, I even forgot it was a thing. Lap 2 went about as smoothly as lap 1 did, all things considered.\r\nThe thing that sucked was crewing myself.
\r\nTo be clear, I only had to crew myself at the Milford DPW turnaround - halfway into the course. Back at base camp the trusty, experienced crew of Mom, Dad, and FitWife Megan were ready and more than capable of handling all my needs in an efficient and speedy manner. At the turnaround, though... it was just me, myself and I. I took anywhere from 12 to 20 minutes to get in and out of that aid station. It was in these moments I learned another aspect of why your crew and pacers are so invaluable.\r\n\r\nBut, now\'s not the time for regret and remorse - this is recap time. So, lap 3, too, passed relatively uneventfully. I spent a lot of time listening to podcasts. It was nice. Oh, and that was the lap I finally broke out my new Black Diamond Distance-Z trekking poles to attack the big hill with. They were magnificent. And eeeeeeeeeverything was great.\r\nUntil, of course, it wasn\'t - on loop 4.
\r\nMy fourth time through the course began as any other - with sweet sweet hope and a positive attitude. There was one happy addition, too - FitWife Megan joined me as a pacer! At that point, honestly, I needed a smiling, positive face bounding along the trail next to me. Having her to keep me in good spirits and moving forward was really very helpful. What many people don\'t realize is that your pacer can, during the course of an ultra endurance event, anchor you to the real world.\r\n\r\nI cannot overstate how helpful that can be.\r\n\r\nOn that first half of the fourth loop... I finally, truly, hit my first (and only) \"dark place\" of the day. I think having Megan there may have helped me get out of it faster than I could have on my own. And out of it I did, in fact, get. And on we went - lap 4 went great and FitWife Megan was a huge help at the turnaround - she took care of my needs and we got the heck out of there.\r\nThe real problem came in the final third of the loop.
\r\nI had been progressively going slower and slower all day. So much so that I told FitWife Megan when she joined me \"I\'m going about 15 min/mile right now - that\'s cruising speed now\". It was at this point, however, in the final 3rd of loop 4... that my speed all of a sudden took an even sharper drop. I reached a point where I could scarcely go faster than a moderate walk. The longer this went on... the more a very unfortunate, yet undeniable truth became apparent to me. I wasn\'t going to finish 100 miles. I was still very mentally present, as I had eaten... so I was able to do the math. At that pace, and at the pace I could maintain... I simply wasn\'t going to move fast enough to complete laps 5 and 6 fast enough to start the final 10 mile loop before the cutoff.\r\nI cannot describe how disappointing that revelation was.
\r\nUp until that point... I truly thought I could squeak it out. Dealing with this letdown... a disappointment the likes of which I had never experienced in my brief yet illustrious running career... was less than fun. I felt like such a failure. I felt embarassed and guilty for dragging my family out here to sit all day and all night for me to, ultimatley, not finish the whole enchilada. Megan helped me process some of it... but I had to deal with most of it on my own, as you would expect. And so, we came into Camp Tevya, I crossed the mats for the last time, and we broke the news to my parents. Then we all collapsed in the cars to sleep since the portable heater for the brand new tent had decided to stop functioning.\r\nOut of this crushing blow, however, came a profound awakening.
\r\nIt took a few days for me to get it... but eventually, I did get it. I keep saying you learn a lot when you run an ultramarathon... and I stand by that. I would, however, like to expand on that. Now I believe there is a deeper level to it... a \"true gift\", so to speak, that the ultramarathon also gives, but only to those who are \"worthy\".\r\n\r\nSee, we do, of course, always learn something when we run an ultramarathon. Be it big or small, profound or subtle... we always learn something. You\'re simply out there with nothing but your thoughts, the trail, and nature for way too long not to learn something. And sometimes, yes, that something you learn is so profound in its own right that simply knowing this new thing changes your life. The fact that you now understand this new truth... you see things differently, you experience life differently, and it automatically and irrevocably changes how you function on a day to day basis. How you live your life is instantly changed.\r\n\r\nNot everything we learn and gain from an Ultra does that, though.\r\n\r\nSome lessons are more like a key, or a combination. You need more than just the key or the combination to open the door. You need to know what door... what lock the key opens... and you need to know how to use that key, how to put in that combination... in order to unlock the lock and open the door... unseal the box... reveal the new truth and way of life that waits for you on the other side.\r\n\r\nThat, I think, is the true gift of the ultramarathon.\r\n\r\nI think that those of us who are, for whatever reason, deemed worthy, are given that very thing. We are given the knowledge necessary to apply this new thing we\'ve learned to our lives in a meaningful and practical way. By this, we are able to behave differently and, effectively, change our lives.\r\n\r\nAnd that, I think, is what happened to me as a result of the Ghost Train Rail Trail Race 2017.\r\n\r\nNow, I\'ve just yapped at you for about 2,500 words... and while I\'m happy to share what exactly it is that I learned and was able to apply to my life... Well, if you want to get a peek at the gift I was given, you\'ll just have to listen to Episode 61 of the So THIS Is Fitness podcast, won\'t you?\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - We recap the Ghost Train Rail Trail Race Ultramarathon\r\n
\r\n - Talking about the lead-up
\r\n - The race day experience itself
\r\n - And the lessons learned afterward…\r\n
\r\n - Including - where do we go from here?
\r\n
\r\n \r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','The True Gift The Ultramarathon Gives To The Worthy','','inherit','closed','closed','','1403-revision-v1','','','2017-10-28 01:44:29','2017-10-28 05:44:29','',1403,'http://sothisisfitness.com/2017/10/1403-revision-v1.html',0,'revision','',0),(1422,1,'2017-10-28 10:39:42','2017-10-28 14:39:42','\r\nWe must keep moving forward.
\r\nThere are so many contexts in which that statement is relevant. I\'ve been saying it a lot lately in the gym, too - If you\'re not moving forward, you\'re going backward. This past weekend I learned, definitively, that despite what I thought... I was not moving forward. Despite running, jogging, walking and physically moving forward for 60 miles over the course of 18 hours... I was not moving forward. And in that... I learned something. It took me a few days to get it... but it did hit me. I learned the true gift the Ultramarathon gives to the worthy.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nI realize how this sounds.
\r\nLet\'s be real here - I already recorded the podcast episode that goes along with this blog. I\'ve (literally) said what I had to say and I more or less let it fall out of my face for an hour however it wanted to. Sure, there were some bullet points and notes to keep me on track... but I know what happened and so do you. I got a little carried away. Sometimes, though, we need to allow ourselves to do that. Call it venting, or gushing, or \"communicating openly\" and \"sharing your emotions\"... whatever.\r\n\r\nAt the end of the day... sometimes we just gotta let it out. And that\'s what I did on Episode 61 - loosely controlled verbal vomit. Did I make a point? Hell yes I did. Was it a good one? I sure like to think so. Did I get a little \"woo woo / hippie / touchy feely\" towards the end? Uhm.... yeah I guess so. But so what?! It is what it is. And what it is... is honesty. Painful, blunt, self-accountable honesty. It came in waves.\r\nFirst was admitting the failure to launch.
\r\nThis, unfortunately, has been a theme for me since I moved to Attleboro in March... but in the context of this race recap... it goes farther back. All the way to the start, actually. If I\'m being honest with myself... I really just never got off the ground strong with my training. This has been a weak point for me for quite some time, and honestly I\'m not entirely sure what sunk me to begin with. In the end, though, the simple truth remains - not only did I not train properly and follow my initial good intentions... I hardly trained at all. In a way, though... that sort of makes the finish lines I did reach this year that much more impressive. We\'ll come back to that later.\r\n\r\nBottom line... despite what I may have achieved, as far as the goals I set... I more or less set myself up for failure. I think to go into much more detail on how and why I basically didn\'t train would get too much into the realm of \"excuses\"... plus, I already did it on the podcast episode, so go listen there. It is what it is - a dumpster fire of a \"prep\". And, well, once you\'ve squandered a perfectly good training cycle by doing nothing... what\'s left to do?\r\nNow it\'s time to waste an ideal race day!
\r\nHooray! Seriously, though - this is what you could call the actual \"race recap\" portion of the blog... and I have absolutely NOTHING but good things to say about Ghost Train 2017. I, and my fellow nutjobs who lined up at the start, could not possibly have asked for better conditions (in my humble opinion).\r\n\r\nFor a start - the weather was very moderate (a gift from up on high in and of itself). The daytime heat was pleasant, and not so hot as to cause enough sweat to lead to chafing issues and sunburn. The wind was just enough to provide cooling breezes. The night was cool, as one would expect, but didn\'t chill you to the core. Sweatshirts, sweatpants, and extra layers, in general, were barely needed. Nary a cloud in the sky... and zero precipitation to speak of. All in all, the weather was really about as close to ideal as you could get.\r\n\r\nThe course was magnificent as well.\r\n\r\nYes, really - I\'m not embellishing here. The Ghost Train Rail Trail Race boasts one of the friendliest, tamest (in a good way), and flattest (again, a good thing) ultramarathon courses out there. You could absolutely call it \"beginner friendly\", and I was eternally grateful for that... both this year AND last. It seems an odd thing to say - \"This is a great first 100 miler to run\" - but there it is, and truth it be.\r\n\r\nThe course is a 7.5 mile stretch of rail trail between Camp Tevya in Brookline, NH and the Milford, NH DPW building. Along that stretch is some beautiful woods, an old rail bed, several road crossings and a lovely view of the night sky. Oh, and a big f*cking hill. Hey, I didn\'t say there weren\'t any challenging parts of the course. And, of course, you\'ve got to get back to where you started, so with 7.5 out and 7.5 back you\'ve got yourself a 15 mile out-and-back course. Rinse and repeat several times and you, too, can claim a 100 mile finish.\r\n\r\nThere were even improvements to the trail, new this year!\r\n\r\nFor those who don\'t know - your entry fee for this event goes into some sort of conservation commission fund... which apparently goes right back into the very trail we run on for the race. The big improvement this year from that was the section of the trail where the rail ties used to be. I say used to because, for all intents and purposes... they\'re \"gone\" now. No, they\'re not REALLY \"gone\", just buried under about a foot of crushed gravel, which both covered the trip-hazard rail ties and raised up the trail bed to keep it safe from future flooding (thanks to a nearby beaver dam). What we have now is a very runner-friendly well-groomed crushed gravel trail. So nice.\r\n\r\nThe other improvement? A freaking STAIRCASE where a steep hill used to be. Yes, on the far side of the course, closer to Milford than to Brookline, right before/after a road crossing (depending on which way you\'re going) there was a very steep climb/descent up the side of the trail. It was a pain in the butt when you\'re fresh and during the daylight... nevermind at night when you\'re pooped. Apparently... an Eagle Scout, for his big project, built a staircase there to improve the trail. I think it\'s lovely. Trail - great.\r\nAnd my own running experience itself wasn\'t half bad, either.
\r\nI was able to chug along pretty reliably for the first 8 miles - kept a nice even, steady pace, was feeling great, and was on a roll. Then right around mile 8... my old pal the hamstring injury came back to say hi. Hit me mid-stride and I knew it was the beginning of a beautiful day. Honestly... I think I knew in the back of my head that was a bad omen of things to come... but I kept chugging along anyway. After all, I was there to claim a 100 mile finish... I can\'t just tap out at 8 miles because I\'m a-feared something baaad\'s gonna happen. So, I persevered. And eventually, the hamstring issue settled down to something manageable I could run with. Heck, after long enough, I even forgot it was a thing. Lap 2 went about as smoothly as lap 1 did, all things considered.\r\nThe thing that sucked was crewing myself.
\r\nTo be clear, I only had to crew myself at the Milford DPW turnaround - halfway into the course. Back at base camp the trusty, experienced crew of Mom, Dad, and FitWife Megan were ready and more than capable of handling all my needs in an efficient and speedy manner. At the turnaround, though... it was just me, myself and I. I took anywhere from 12 to 20 minutes to get in and out of that aid station. It was in these moments I learned another aspect of why your crew and pacers are so invaluable.\r\n\r\nBut, now\'s not the time for regret and remorse - this is recap time. So, lap 3, too, passed relatively uneventfully. I spent a lot of time listening to podcasts. It was nice. Oh, and that was the lap I finally broke out my new Black Diamond Distance-Z trekking poles to attack the big hill with. They were magnificent. And eeeeeeeeeverything was great.\r\nUntil, of course, it wasn\'t - on loop 4.
\r\nMy fourth time through the course began as any other - with sweet sweet hope and a positive attitude. There was one happy addition, too - FitWife Megan joined me as a pacer! At that point, honestly, I needed a smiling, positive face bounding along the trail next to me. Having her to keep me in good spirits and moving forward was really very helpful. What many people don\'t realize is that your pacer can, during the course of an ultra endurance event, anchor you to the real world.\r\n\r\nI cannot overstate how helpful that can be.\r\n\r\nOn that first half of the fourth loop... I finally, truly, hit my first (and only) \"dark place\" of the day. I think having Megan there may have helped me get out of it faster than I could have on my own. And out of it I did, in fact, get. And on we went - lap 4 went great and FitWife Megan was a huge help at the turnaround - she took care of my needs and we got the heck out of there.\r\nThe real problem came in the final third of the loop.
\r\nI had been progressively going slower and slower all day. So much so that I told FitWife Megan when she joined me \"I\'m going about 15 min/mile right now - that\'s cruising speed now\". It was at this point, however, in the final 3rd of loop 4... that my speed all of a sudden took an even sharper drop. I reached a point where I could scarcely go faster than a moderate walk. The longer this went on... the more a very unfortunate, yet undeniable truth became apparent to me. I wasn\'t going to finish 100 miles. I was still very mentally present, as I had eaten... so I was able to do the math. At that pace, and at the pace I could maintain... I simply wasn\'t going to move fast enough to complete laps 5 and 6 fast enough to start the final 10 mile loop before the cutoff.\r\nI cannot describe how disappointing that revelation was.
\r\nUp until that point... I truly thought I could squeak it out. Dealing with this letdown... a disappointment the likes of which I had never experienced in my brief yet illustrious running career... was less than fun. I felt like such a failure. I felt embarassed and guilty for dragging my family out here to sit all day and all night for me to, ultimatley, not finish the whole enchilada. Megan helped me process some of it... but I had to deal with most of it on my own, as you would expect. And so, we came into Camp Tevya, I crossed the mats for the last time, and we broke the news to my parents. Then we all collapsed in the cars to sleep since the portable heater for the brand new tent had decided to stop functioning.\r\nOut of this crushing blow, however, came a profound awakening.
\r\nIt took a few days for me to get it... but eventually, I did get it. I keep saying you learn a lot when you run an ultramarathon... and I stand by that. I would, however, like to expand on that. Now I believe there is a deeper level to it... a \"true gift\", so to speak, that the ultramarathon also gives, but only to those who are \"worthy\".\r\n\r\nSee, we do, of course, always learn something when we run an ultramarathon. Be it big or small, profound or subtle... we always learn something. You\'re simply out there with nothing but your thoughts, the trail, and nature for way too long not to learn something. And sometimes, yes, that something you learn is so profound in its own right that simply knowing this new thing changes your life. The fact that you now understand this new truth... you see things differently, you experience life differently, and it automatically and irrevocably changes how you function on a day to day basis. How you live your life is instantly changed.\r\n\r\nNot everything we learn and gain from an Ultra does that, though.\r\n\r\nSome lessons are more like a key, or a combination. You need more than just the key or the combination to open the door. You need to know what door... what lock the key opens... and you need to know how to use that key, how to put in that combination... in order to unlock the lock and open the door... unseal the box... reveal the new truth and way of life that waits for you on the other side.\r\n\r\n\r\n\r\nThat, I think, is the true gift of the ultramarathon.\r\n\r\nI think that those of us who are, for whatever reason, deemed worthy, are given that very thing. We are given the knowledge necessary to apply this new thing we\'ve learned to our lives in a meaningful and practical way. By this, we are able to behave differently and, effectively, change our lives.\r\n\r\nAnd that, I think, is what happened to me as a result of the Ghost Train Rail Trail Race 2017.\r\n\r\nNow, I\'ve just yapped at you for about 2,500 words... and while I\'m happy to share what exactly it is that I learned and was able to apply to my life... Well, if you want to get a peek at the gift I was given, you\'ll just have to listen to Episode 61 of the So THIS Is Fitness podcast, won\'t you? It\'s worth it :)\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - We recap the Ghost Train Rail Trail Race Ultramarathon\r\n
\r\n - Talking about the lead-up
\r\n - The race day experience itself
\r\n - And the lessons learned afterward…\r\n
\r\n - Including - where do we go from here?
\r\n
\r\n \r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','The True Gift The Ultramarathon Gives To The Worthy','','inherit','closed','closed','','1403-revision-v1','','','2017-10-28 10:39:42','2017-10-28 14:39:42','',1403,'http://sothisisfitness.com/2017/10/1403-revision-v1.html',0,'revision','',0),(1423,1,'2017-10-28 10:40:37','2017-10-28 14:40:37','\r\nWe must keep moving forward.
\r\nThere are so many contexts in which that statement is relevant. I\'ve been saying it a lot lately in the gym, too - If you\'re not moving forward, you\'re going backward. This past weekend I learned, definitively, that despite what I thought... I was not moving forward. Despite running, jogging, walking and physically moving forward for 60 miles over the course of 18 hours... I was not moving forward. And in that... I learned something. It took me a few days to get it... but it did hit me. I learned the true gift the Ultramarathon gives to the worthy.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nI realize how this sounds.
\r\nLet\'s be real here - I already recorded the podcast episode that goes along with this blog. I\'ve (literally) said what I had to say and I more or less let it fall out of my face for an hour however it wanted to. Sure, there were some bullet points and notes to keep me on track... but I know what happened and so do you. I got a little carried away. Sometimes, though, we need to allow ourselves to do that. Call it venting, or gushing, or \"communicating openly\" and \"sharing your emotions\"... whatever.\r\n\r\nAt the end of the day... sometimes we just gotta let it out. And that\'s what I did on Episode 61 - loosely controlled verbal vomit. Did I make a point? Hell yes I did. Was it a good one? I sure like to think so. Did I get a little \"woo woo / hippie / touchy feely\" towards the end? Uhm.... yeah I guess so. But so what?! It is what it is. And what it is... is honesty. Painful, blunt, self-accountable honesty. It came in waves.\r\nFirst was admitting the failure to launch.
\r\nThis, unfortunately, has been a theme for me since I moved to Attleboro in March... but in the context of this race recap... it goes farther back. All the way to the start, actually. If I\'m being honest with myself... I really just never got off the ground strong with my training. This has been a weak point for me for quite some time, and honestly I\'m not entirely sure what sunk me to begin with. In the end, though, the simple truth remains - not only did I not train properly and follow my initial good intentions... I hardly trained at all. In a way, though... that sort of makes the finish lines I did reach this year that much more impressive. We\'ll come back to that later.\r\n\r\nBottom line... despite what I may have achieved, as far as the goals I set... I more or less set myself up for failure. I think to go into much more detail on how and why I basically didn\'t train would get too much into the realm of \"excuses\"... plus, I already did it on the podcast episode, so go listen there. It is what it is - a dumpster fire of a \"prep\". And, well, once you\'ve squandered a perfectly good training cycle by doing nothing... what\'s left to do?\r\nNow it\'s time to waste an ideal race day!
\r\nHooray! Seriously, though - this is what you could call the actual \"race recap\" portion of the blog... and I have absolutely NOTHING but good things to say about Ghost Train 2017. I, and my fellow nutjobs who lined up at the start, could not possibly have asked for better conditions (in my humble opinion).\r\n\r\nFor a start - the weather was very moderate (a gift from up on high in and of itself). The daytime heat was pleasant, and not so hot as to cause enough sweat to lead to chafing issues and sunburn. The wind was just enough to provide cooling breezes. The night was cool, as one would expect, but didn\'t chill you to the core. Sweatshirts, sweatpants, and extra layers, in general, were barely needed. Nary a cloud in the sky... and zero precipitation to speak of. All in all, the weather was really about as close to ideal as you could get.\r\n\r\nThe course was magnificent as well.\r\n\r\nYes, really - I\'m not embellishing here. The Ghost Train Rail Trail Race boasts one of the friendliest, tamest (in a good way), and flattest (again, a good thing) ultramarathon courses out there. You could absolutely call it \"beginner friendly\", and I was eternally grateful for that... both this year AND last. It seems an odd thing to say - \"This is a great first 100 miler to run\" - but there it is, and truth it be.\r\n\r\nThe course is a 7.5 mile stretch of rail trail between Camp Tevya in Brookline, NH and the Milford, NH DPW building. Along that stretch is some beautiful woods, an old rail bed, several road crossings and a lovely view of the night sky. Oh, and a big f*cking hill. Hey, I didn\'t say there weren\'t any challenging parts of the course. And, of course, you\'ve got to get back to where you started, so with 7.5 out and 7.5 back you\'ve got yourself a 15 mile out-and-back course. Rinse and repeat several times and you, too, can claim a 100 mile finish.\r\n\r\nThere were even improvements to the trail, new this year!\r\n\r\nFor those who don\'t know - your entry fee for this event goes into some sort of conservation commission fund... which apparently goes right back into the very trail we run on for the race. The big improvement this year from that was the section of the trail where the rail ties used to be. I say used to because, for all intents and purposes... they\'re \"gone\" now. No, they\'re not REALLY \"gone\", just buried under about a foot of crushed gravel, which both covered the trip-hazard rail ties and raised up the trail bed to keep it safe from future flooding (thanks to a nearby beaver dam). What we have now is a very runner-friendly well-groomed crushed gravel trail. So nice.\r\n\r\nThe other improvement? A freaking STAIRCASE where a steep hill used to be. Yes, on the far side of the course, closer to Milford than to Brookline, right before/after a road crossing (depending on which way you\'re going) there was a very steep climb/descent up the side of the trail. It was a pain in the butt when you\'re fresh and during the daylight... nevermind at night when you\'re pooped. Apparently... an Eagle Scout, for his big project, built a staircase there to improve the trail. I think it\'s lovely. Trail - great.\r\nAnd my own running experience itself wasn\'t half bad, either.
\r\nI was able to chug along pretty reliably for the first 8 miles - kept a nice even, steady pace, was feeling great, and was on a roll. Then right around mile 8... my old pal the hamstring injury came back to say hi. Hit me mid-stride and I knew it was the beginning of a beautiful day. Honestly... I think I knew in the back of my head that was a bad omen of things to come... but I kept chugging along anyway. After all, I was there to claim a 100 mile finish... I can\'t just tap out at 8 miles because I\'m a-feared something baaad\'s gonna happen. So, I persevered. And eventually, the hamstring issue settled down to something manageable I could run with. Heck, after long enough, I even forgot it was a thing. Lap 2 went about as smoothly as lap 1 did, all things considered.\r\nThe thing that sucked was crewing myself.
\r\nTo be clear, I only had to crew myself at the Milford DPW turnaround - halfway into the course. Back at base camp the trusty, experienced crew of Mom, Dad, and FitWife Megan were ready and more than capable of handling all my needs in an efficient and speedy manner. At the turnaround, though... it was just me, myself and I. I took anywhere from 12 to 20 minutes to get in and out of that aid station. It was in these moments I learned another aspect of why your crew and pacers are so invaluable.\r\n\r\nBut, now\'s not the time for regret and remorse - this is recap time. So, lap 3, too, passed relatively uneventfully. I spent a lot of time listening to podcasts. It was nice. Oh, and that was the lap I finally broke out my new Black Diamond Distance-Z trekking poles to attack the big hill with. They were magnificent. And eeeeeeeeeverything was great.\r\nUntil, of course, it wasn\'t - on loop 4.
\r\nMy fourth time through the course began as any other - with sweet sweet hope and a positive attitude. There was one happy addition, too - FitWife Megan joined me as a pacer! At that point, honestly, I needed a smiling, positive face bounding along the trail next to me. Having her to keep me in good spirits and moving forward was really very helpful. What many people don\'t realize is that your pacer can, during the course of an ultra endurance event, anchor you to the real world.\r\n\r\nI cannot overstate how helpful that can be.\r\n\r\nOn that first half of the fourth loop... I finally, truly, hit my first (and only) \"dark place\" of the day. I think having Megan there may have helped me get out of it faster than I could have on my own. And out of it I did, in fact, get. And on we went - lap 4 went great and FitWife Megan was a huge help at the turnaround - she took care of my needs and we got the heck out of there.\r\nThe real problem came in the final third of the loop.
\r\nI had been progressively going slower and slower all day. So much so that I told FitWife Megan when she joined me \"I\'m going about 15 min/mile right now - that\'s cruising speed now\". It was at this point, however, in the final 3rd of loop 4... that my speed all of a sudden took an even sharper drop. I reached a point where I could scarcely go faster than a moderate walk. The longer this went on... the more a very unfortunate, yet undeniable truth became apparent to me. I wasn\'t going to finish 100 miles. I was still very mentally present, as I had eaten... so I was able to do the math. At that pace, and at the pace I could maintain... I simply wasn\'t going to move fast enough to complete laps 5 and 6 fast enough to start the final 10 mile loop before the cutoff.\r\nI cannot describe how disappointing that revelation was.
\r\nUp until that point... I truly thought I could squeak it out. Dealing with this letdown... a disappointment the likes of which I had never experienced in my brief yet illustrious running career... was less than fun. I felt like such a failure. I felt embarassed and guilty for dragging my family out here to sit all day and all night for me to, ultimatley, not finish the whole enchilada. Megan helped me process some of it... but I had to deal with most of it on my own, as you would expect. And so, we came into Camp Tevya, I crossed the mats for the last time, and we broke the news to my parents. Then we all collapsed in the cars to sleep since the portable heater for the brand new tent had decided to stop functioning.\r\nOut of this crushing blow, however, came a profound awakening.
\r\nIt took a few days for me to get it... but eventually, I did get it. I keep saying you learn a lot when you run an ultramarathon... and I stand by that. I would, however, like to expand on that. Now I believe there is a deeper level to it... a \"true gift\", so to speak, that the ultramarathon also gives, but only to those who are \"worthy\".\r\n\r\nSee, we do, of course, always learn something when we run an ultramarathon. Be it big or small, profound or subtle... we always learn something. You\'re simply out there with nothing but your thoughts, the trail, and nature for way too long not to learn something. And sometimes, yes, that something you learn is so profound in its own right that simply knowing this new thing changes your life. The fact that you now understand this new truth... you see things differently, you experience life differently, and it automatically and irrevocably changes how you function on a day to day basis. How you live your life is instantly changed.\r\n\r\nNot everything we learn and gain from an Ultra does that, though.\r\n\r\nSome lessons are more like a key, or a combination. You need more than just the key or the combination to open the door. You need to know what door... what lock the key opens... and you need to know how to use that key, how to put in that combination... in order to unlock the lock and open the door... unseal the box... reveal the new truth and way of life that waits for you on the other side.\r\n\r\n\r\n\r\nThat, I think, is the true gift of the ultramarathon.\r\n\r\nI think that those of us who are, for whatever reason, deemed worthy, are given that very thing. We are given the knowledge necessary to apply this new thing we\'ve learned to our lives in a meaningful and practical way. By this, we are able to behave differently and, effectively, change our lives.\r\n\r\nAnd that, I think, is what happened to me as a result of the Ghost Train Rail Trail Race 2017.\r\n\r\nNow, I\'ve just yapped at you for about 2,500 words... and while I\'m happy to share what exactly it is that I learned and was able to apply to my life... Well, if you want to get a peek at the gift I was given, you\'ll just have to listen to Episode 61 of the So THIS Is Fitness podcast, won\'t you? It\'s worth it :)\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - We recap the Ghost Train Rail Trail Race Ultramarathon\r\n
\r\n - Talking about the lead-up
\r\n - The race day experience itself
\r\n - And the lessons learned afterward…\r\n
\r\n - Including - where do we go from here?
\r\n
\r\n \r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','The True Gift The Ultramarathon Gives To The Worthy','','inherit','closed','closed','','1403-revision-v1','','','2017-10-28 10:40:37','2017-10-28 14:40:37','',1403,'http://sothisisfitness.com/2017/10/1403-revision-v1.html',0,'revision','',0),(1424,1,'2017-10-29 13:54:04','2017-10-29 17:54:04','\r\nWe must keep moving forward.
\r\nThere are so many contexts in which that statement is relevant. I\'ve been saying it a lot lately in the gym, too - If you\'re not moving forward, you\'re going backward. This past weekend I learned, definitively, that despite what I thought... I was not moving forward. Despite running, jogging, walking and physically moving forward for 60 miles over the course of 18 hours... I was not moving forward. And in that... I learned something. It took me a few days to get it... but it did hit me. I learned the true gift the Ultramarathon gives to the worthy.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nI realize how this sounds.
\r\nLet\'s be real here - I already recorded the podcast episode that goes along with this blog. I\'ve (literally) said what I had to say and I more or less let it fall out of my face for an hour however it wanted to. Sure, there were some bullet points and notes to keep me on track... but I know what happened and so do you. I got a little carried away. Sometimes, though, we need to allow ourselves to do that. Call it venting, or gushing, or \"communicating openly\" and \"sharing your emotions\"... whatever.\r\n\r\nAt the end of the day... sometimes we just gotta let it out. And that\'s what I did on Episode 61 - loosely controlled verbal vomit. Did I make a point? Hell yes I did. Was it a good one? I sure like to think so. Did I get a little \"woo woo / hippie / touchy feely\" towards the end? Uhm.... yeah I guess so. But so what?! It is what it is. And what it is... is honesty. Painful, blunt, self-accountable honesty. It came in waves.\r\nFirst was admitting the failure to launch.
\r\nThis, unfortunately, has been a theme for me since I moved to Attleboro in March... but in the context of this race recap... it goes farther back. All the way to the start, actually. If I\'m being honest with myself... I really just never got off the ground strong with my training. This has been a weak point for me for quite some time, and honestly I\'m not entirely sure what sunk me to begin with. In the end, though, the simple truth remains - not only did I not train properly and follow my initial good intentions... I hardly trained at all. In a way, though... that sort of makes the finish lines I did reach this year that much more impressive. We\'ll come back to that later.\r\n\r\nBottom line... despite what I may have achieved, as far as the goals I set... I more or less set myself up for failure. I think to go into much more detail on how and why I basically didn\'t train would get too much into the realm of \"excuses\"... plus, I already did it on the podcast episode, so go listen there. It is what it is - a dumpster fire of a \"prep\". And, well, once you\'ve squandered a perfectly good training cycle by doing nothing... what\'s left to do?\r\nNow it\'s time to waste an ideal race day!
\r\nHooray! Seriously, though - this is what you could call the actual \"race recap\" portion of the blog... and I have absolutely NOTHING but good things to say about Ghost Train 2017. I, and my fellow nutjobs who lined up at the start, could not possibly have asked for better conditions (in my humble opinion).\r\n\r\nFor a start - the weather was very moderate (a gift from up on high in and of itself). The daytime heat was pleasant, and not so hot as to cause enough sweat to lead to chafing issues and sunburn. The wind was just enough to provide cooling breezes. The night was cool, as one would expect, but didn\'t chill you to the core. Sweatshirts, sweatpants, and extra layers, in general, were barely needed. Nary a cloud in the sky... and zero precipitation to speak of. All in all, the weather was really about as close to ideal as you could get.\r\n\r\nThe course was magnificent as well.\r\n\r\nYes, really - I\'m not embellishing here. The Ghost Train Rail Trail Race boasts one of the friendliest, tamest (in a good way), and flattest (again, a good thing) ultramarathon courses out there. You could absolutely call it \"beginner friendly\", and I was eternally grateful for that... both this year AND last. It seems an odd thing to say - \"This is a great first 100 miler to run\" - but there it is, and truth it be.\r\n\r\nThe course is a 7.5 mile stretch of rail trail between Camp Tevya in Brookline, NH and the Milford, NH DPW building. Along that stretch is some beautiful woods, an old rail bed, several road crossings and a lovely view of the night sky. Oh, and a big f*cking hill. Hey, I didn\'t say there weren\'t any challenging parts of the course. And, of course, you\'ve got to get back to where you started, so with 7.5 out and 7.5 back you\'ve got yourself a 15 mile out-and-back course. Rinse and repeat several times and you, too, can claim a 100 mile finish.\r\n\r\nThere were even improvements to the trail, new this year!\r\n\r\nFor those who don\'t know - your entry fee for this event goes into some sort of conservation commission fund... which apparently goes right back into the very trail we run on for the race. The big improvement this year from that was the section of the trail where the rail ties used to be. I say used to because, for all intents and purposes... they\'re \"gone\" now. No, they\'re not REALLY \"gone\", just buried under about a foot of crushed gravel, which both covered the trip-hazard rail ties and raised up the trail bed to keep it safe from future flooding (thanks to a nearby beaver dam). What we have now is a very runner-friendly well-groomed crushed gravel trail. So nice.\r\n\r\nThe other improvement? A freaking STAIRCASE where a steep hill used to be. Yes, on the far side of the course, closer to Milford than to Brookline, right before/after a road crossing (depending on which way you\'re going) there was a very steep climb/descent up the side of the trail. It was a pain in the butt when you\'re fresh and during the daylight... nevermind at night when you\'re pooped. Apparently... an Eagle Scout, for his big project, built a staircase there to improve the trail. I think it\'s lovely. Trail - great.\r\nAnd my own running experience itself wasn\'t half bad, either.
\r\nI was able to chug along pretty reliably for the first 8 miles - kept a nice even, steady pace, was feeling great, and was on a roll. Then right around mile 8... my old pal the hamstring injury came back to say hi. Hit me mid-stride and I knew it was the beginning of a beautiful day. Honestly... I think I knew in the back of my head that was a bad omen of things to come... but I kept chugging along anyway. After all, I was there to claim a 100 mile finish... I can\'t just tap out at 8 miles because I\'m a-feared something baaad\'s gonna happen. So, I persevered. And eventually, the hamstring issue settled down to something manageable I could run with. Heck, after long enough, I even forgot it was a thing. Lap 2 went about as smoothly as lap 1 did, all things considered.\r\nThe thing that sucked was crewing myself.
\r\nTo be clear, I only had to crew myself at the Milford DPW turnaround - halfway into the course. Back at base camp the trusty, experienced crew of Mom, Dad, and FitWife Megan were ready and more than capable of handling all my needs in an efficient and speedy manner. At the turnaround, though... it was just me, myself and I. I took anywhere from 12 to 20 minutes to get in and out of that aid station. It was in these moments I learned another aspect of why your crew and pacers are so invaluable.\r\n\r\nBut, now\'s not the time for regret and remorse - this is recap time. So, lap 3, too, passed relatively uneventfully. I spent a lot of time listening to podcasts. It was nice. Oh, and that was the lap I finally broke out my new Black Diamond Distance-Z trekking poles to attack the big hill with. They were magnificent. And eeeeeeeeeverything was great.\r\nUntil, of course, it wasn\'t - on loop 4.
\r\nMy fourth time through the course began as any other - with sweet sweet hope and a positive attitude. There was one happy addition, too - FitWife Megan joined me as a pacer! At that point, honestly, I needed a smiling, positive face bounding along the trail next to me. Having her to keep me in good spirits and moving forward was really very helpful. What many people don\'t realize is that your pacer can, during the course of an ultra endurance event, anchor you to the real world.\r\n\r\nI cannot overstate how helpful that can be.\r\n\r\nOn that first half of the fourth loop... I finally, truly, hit my first (and only) \"dark place\" of the day. I think having Megan there may have helped me get out of it faster than I could have on my own. And out of it I did, in fact, get. And on we went - lap 4 went great and FitWife Megan was a huge help at the turnaround - she took care of my needs and we got the heck out of there.\r\nThe real problem came in the final third of the loop.
\r\nI had been progressively going slower and slower all day. So much so that I told FitWife Megan when she joined me \"I\'m going about 15 min/mile right now - that\'s cruising speed now\". It was at this point, however, in the final 3rd of loop 4... that my speed all of a sudden took an even sharper drop. I reached a point where I could scarcely go faster than a moderate walk. The longer this went on... the more a very unfortunate, yet undeniable truth became apparent to me. I wasn\'t going to finish 100 miles. I was still very mentally present, as I had eaten... so I was able to do the math. At that pace, and at the pace I could maintain... I simply wasn\'t going to move fast enough to complete laps 5 and 6 fast enough to start the final 10 mile loop before the cutoff.\r\nI cannot describe how disappointing that revelation was.
\r\nUp until that point... I truly thought I could squeak it out. Dealing with this letdown... a disappointment the likes of which I had never experienced in my brief yet illustrious running career... was less than fun. I felt like such a failure. I felt embarassed and guilty for dragging my family out here to sit all day and all night for me to, ultimatley, not finish the whole enchilada. Megan helped me process some of it... but I had to deal with most of it on my own, as you would expect. And so, we came into Camp Tevya, I crossed the mats for the last time, and we broke the news to my parents. Then we all collapsed in the cars to sleep since the portable heater for the brand new tent had decided to stop functioning.\r\nOut of this crushing blow, however, came a profound awakening.
\r\nIt took a few days for me to get it... but eventually, I did get it. I keep saying you learn a lot when you run an ultramarathon... and I stand by that. I would, however, like to expand on that. Now I believe there is a deeper level to it... a \"true gift\", so to speak, that the ultramarathon also gives, but only to those who are \"worthy\".\r\n\r\nSee, we do, of course, always learn something when we run an ultramarathon. Be it big or small, profound or subtle... we always learn something. You\'re simply out there with nothing but your thoughts, the trail, and nature for way too long not to learn something. And sometimes, yes, that something you learn is so profound in its own right that simply knowing this new thing changes your life. The fact that you now understand this new truth... you see things differently, you experience life differently, and it automatically and irrevocably changes how you function on a day to day basis. How you live your life is instantly changed.\r\n\r\nNot everything we learn and gain from an Ultra does that, though.\r\n\r\nSome lessons are more like a key, or a combination. You need more than just the key or the combination to open the door. You need to know what door... what lock the key opens... and you need to know how to use that key, how to put in that combination... in order to unlock the lock and open the door... unseal the box... reveal the new truth and way of life that waits for you on the other side.\r\n\r\n\r\n\r\nThat, I think, is the true gift of the ultramarathon.\r\n\r\nI think that those of us who are, for whatever reason, deemed worthy, are given that very thing. We are given the knowledge necessary to apply this new thing we\'ve learned to our lives in a meaningful and practical way. By this, we are able to behave differently and, effectively, change our lives.\r\n\r\nAnd that, I think, is what happened to me as a result of the Ghost Train Rail Trail Race 2017.\r\n\r\nNow, I\'ve just yapped at you for about 2,500 words... and while I\'m happy to share what exactly it is that I learned and was able to apply to my life... Well, if you want to get a peek at the gift I was given, you\'ll just have to listen to Episode 61 of the So THIS Is Fitness podcast, won\'t you? It\'s worth it :)\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - We recap the Ghost Train Rail Trail Race Ultramarathon\r\n
\r\n - Talking about the lead-up
\r\n - The race day experience itself
\r\n - And the lessons learned afterward…\r\n
\r\n - Including - where do we go from here?
\r\n
\r\n \r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','The True Gift The Ultramarathon Gives To The Worthy','','inherit','closed','closed','','1403-revision-v1','','','2017-10-29 13:54:04','2017-10-29 17:54:04','',1403,'http://sothisisfitness.com/2017/10/1403-revision-v1.html',0,'revision','',0),(1425,1,'2017-11-02 14:28:47','2017-11-02 18:28:47',' \r\nWhen it\'s all done... what do we do?
\r\nWe spend months and months working towards a big goal race. Even more than that - we spend all year running, training, enjoying the weather and our sport. We cross the finish lines and make great achievements. When it\'s all said and done, though... now what? When we\'re left with no more races, and no more good running weather... until SPRING... what do we do? How do we deal with the fallout and aftermath of running season and our goal races?\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\n\r\n\r\n\r\nThere\'s more to it than you might think.
\r\nFor many of us, everything\'s fine at the end of our big goal race or the end of \"running season\". We simply adjust and move on. Whoopee, the thing\'s over. So what? It doesn\'t phase us... it\'s just like our favorite show reaching the season finale. Yeah, we\'re bummed for a bit, but we\'re just on to something else until it\'s back again.\r\nFor other people, it\'s not so simple.
\r\nI realize it\'s incredibly simplistic to liken this to a tv show season finale, but for those who aren\'t affected... it can really be that simple and trivial. There ARE, though, those who experience something much more serious. There are those who experience a bit of a \"lost\" feeling... a question of \"now what?\"... and maybe even something called \"post-race blues\". I mean... think about it...\r\nFor months upon months, your world has revolved around running.
\r\nYou\'ve been training for months for that big race. Countless early mornings and late nights to make it work. You\'ve had to be sure to eat right both at home and work to support the training. And of course, surely your friends & family have felt the impact in some way. And it all led up to your biiiiiig goal race. Maybe it wasn\'t just that goal race, either. I mean, many of us have been running since the spring thaw, for crying out loud!\r\nAnd now it\'s all coming to an end.
\r\nEven though it\'s just for now... that 4 months until the warm running-friendly weather returns can feel like an eternity. I mean, this has consumed your life for months. Everything you DO has been based around it. It\'s totally normal to feel a little lost... a little like something\'s missing... when it\'s gone. This is normal, and there are ways to deal with this \"post-race blues\" situation. Once you\'ve done that, you can start to deal with the REST of the \"aftermath\" of a running season well-lived. Things like injuries, your home, family and friends. So many things that may have been neglected or given a lower priority in our quest for something greater. This is a great time to revisit those things.\r\nIn the end, it\'s important to remember one thing.
\r\nThis is not the end, and how you feel is normal. Let\'s find a way to pick ourselves up and get through the cold winter months. I\'ve got plenty of insight for you in Episode 62 of the podcast.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - Baby steps toward positive change
\r\n - It’s almost time to go to almost canada
\r\n - And we talk about how to deal with the “aftermath” of race season including\r\n
\r\n - Post-race blues
\r\n - Injury
\r\n - What got left by the wayside
\r\n - And answering the question of “now what?”
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Congrats! ...Now What? How To Deal With The Aftermath.','','publish','open','open','','congrats-now-what-how-to-deal-with-the-aftermath','','','2017-11-02 14:28:47','2017-11-02 18:28:47','',0,'http://sothisisfitness.com/?p=1425',0,'post','',0),(1426,1,'2017-10-29 14:02:26','2017-10-29 18:02:26','\r\nWe m
\r\nThere are so\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nI re
\r\nLet\'s be rea\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - We reca
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Congrats on finishing! Now what do you do?','','inherit','closed','closed','','1425-revision-v1','','','2017-10-29 14:02:26','2017-10-29 18:02:26','',1425,'http://sothisisfitness.com/2017/10/1425-revision-v1.html',0,'revision','',0),(1427,1,'2017-11-02 14:25:16','2017-11-02 18:25:16','','STIF #62 podcast cover photo','','inherit','open','closed','','stif-62-podcast-cover-photo','','','2017-11-02 14:25:35','2017-11-02 18:25:35','',1425,'http://sothisisfitness.com/wp-content/uploads/2017/11/STIF-62-podcast-cover-photo.png',0,'attachment','image/png',0),(1428,1,'2017-11-02 14:27:23','2017-11-02 18:27:23','\r\nWhen it\'s all done... what do we do?
\r\nWe spend months and months working towards a big goal race. Even more than that - we spend all year running, training, enjoying the weather and our sport. We cross the finish lines and make great achievements. When it\'s all said and done, though... now what? When we\'re left with no more races, and no more good running weather... until SPRING... what do we do? How do we deal with the fallout and aftermath of running season and our goal races?\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nThere\'s more to it than you might think.
\r\nFor many of us, everything\'s fine at the end of our big goal race or the end of \"running season\". We simply adjust and move on. Whoopee, the thing\'s over. So what? It doesn\'t phase us... it\'s just like our favorite show reaching the season finale. Yeah, we\'re bummed for a bit, but we\'re just on to something else until it\'s back again.\r\nFor other people, it\'s not so simple.
\r\nI realize it\'s incredibly simplistic to liken this to a tv show season finale, but for those who aren\'t affected... it can really be that simple and trivial. There ARE, though, those who experience something much more serious. There are those who experience a bit of a \"lost\" feeling... a question of \"now what?\"... and maybe even something called \"post-race blues\". I mean... think about it...\r\nFor months upon months, your world has revolved around running.
\r\nYou\'ve been training for months for that big race. Countless early mornings and late nights to make it work. You\'ve had to be sure to eat right both at home and work to support the training. And of course, surely your friends & family have felt the impact in some way. And it all led up to your biiiiiig goal race. Maybe it wasn\'t just that goal race, either. I mean, many of us have been running since the spring thaw, for crying out loud!\r\nAnd now it\'s all coming to an end.
\r\nEven though it\'s just for now... that 4 months until the warm running-friendly weather returns can feel like an eternity. I mean, this has consumed your life for months. Everything you DO has been based around it. It\'s totally normal to feel a little lost... a little like something\'s missing... when it\'s gone. This is normal, and there are ways to deal with this \"post-race blues\" situation. Once you\'ve done that, you can start to deal with the REST of the \"aftermath\" of a running season well-lived. Things like injuries, your home, family and friends. So many things that may have been neglected or given a lower priority in our quest for something greater. This is a great time to revisit those things.\r\nIn the end, it\'s important to remember one thing.
\r\nThis is not the end, and how you feel is normal. Let\'s find a way to pick ourselves up and get through the cold winter months. I\'ve got plenty of insight for you in Episode 62 of the podcast.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - Baby steps toward positive change
\r\n - It’s almost time to go to almost canada
\r\n - And we talk about how to deal with the “aftermath” of race season including\r\n
\r\n - Post-race blues
\r\n - Injury
\r\n - What got left by the wayside
\r\n - And answering the question of “now what?”
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Congrats! ...Now What? How To Deal With The Aftermath.','','inherit','closed','closed','','1425-revision-v1','','','2017-11-02 14:27:23','2017-11-02 18:27:23','',1425,'http://sothisisfitness.com/2017/11/1425-revision-v1.html',0,'revision','',0),(1412,1,'2017-10-28 10:11:52','2017-10-28 14:11:52','','prepping to head out','','inherit','open','closed','','22548751_1564793870256938_1361321544581742190_o','','','2017-10-28 10:36:14','2017-10-28 14:36:14','',1403,'http://sothisisfitness.com/wp-content/uploads/2017/10/22548751_1564793870256938_1361321544581742190_o.jpg',0,'attachment','image/jpeg',0),(1413,1,'2017-10-28 10:11:56','2017-10-28 14:11:56','','22553174_1404101709680342_3051108608962254056_o','','inherit','open','closed','','22553174_1404101709680342_3051108608962254056_o','','','2017-10-28 10:11:56','2017-10-28 14:11:56','',1403,'http://sothisisfitness.com/wp-content/uploads/2017/10/22553174_1404101709680342_3051108608962254056_o.jpg',0,'attachment','image/jpeg',0),(1414,1,'2017-10-28 10:12:02','2017-10-28 14:12:02','','chugging along the trail','','inherit','open','closed','','22555438_1404247479665765_527692926677758867_o','','','2017-10-28 10:35:40','2017-10-28 14:35:40','',1403,'http://sothisisfitness.com/wp-content/uploads/2017/10/22555438_1404247479665765_527692926677758867_o.jpg',0,'attachment','image/jpeg',0),(1415,1,'2017-10-28 10:12:09','2017-10-28 14:12:09','','IMG_20171019_201613620','','inherit','open','closed','','img_20171019_201613620','','','2017-10-28 10:12:09','2017-10-28 14:12:09','',1403,'http://sothisisfitness.com/wp-content/uploads/2017/10/IMG_20171019_201613620.jpg',0,'attachment','image/jpeg',0),(1416,1,'2017-10-28 10:12:20','2017-10-28 14:12:20','','IMG_20171019_201618297','','inherit','open','closed','','img_20171019_201618297','','','2017-10-28 10:12:20','2017-10-28 14:12:20','',1403,'http://sothisisfitness.com/wp-content/uploads/2017/10/IMG_20171019_201618297.jpg',0,'attachment','image/jpeg',0),(1417,1,'2017-10-28 10:12:29','2017-10-28 14:12:29','','Ghost Train base camp','','inherit','open','closed','','img_20171021_083325643','','','2017-10-28 10:27:14','2017-10-28 14:27:14','',1403,'http://sothisisfitness.com/wp-content/uploads/2017/10/IMG_20171021_083325643.jpg',0,'attachment','image/jpeg',0),(1418,1,'2017-10-28 10:12:42','2017-10-28 14:12:42','','IMG_20171021_083342400','','inherit','open','closed','','img_20171021_083342400','','','2017-10-28 10:12:42','2017-10-28 14:12:42','',1403,'http://sothisisfitness.com/wp-content/uploads/2017/10/IMG_20171021_083342400.jpg',0,'attachment','image/jpeg',0),(1419,1,'2017-10-28 10:12:49','2017-10-28 14:12:49','','IMG_20171021_104235891_HDR','','inherit','open','closed','','img_20171021_104235891_hdr','','','2017-10-28 10:12:49','2017-10-28 14:12:49','',1403,'http://sothisisfitness.com/wp-content/uploads/2017/10/IMG_20171021_104235891_HDR.jpg',0,'attachment','image/jpeg',0),(1420,1,'2017-10-28 10:12:56','2017-10-28 14:12:56','','bin, bib, and the aftermath','','inherit','open','closed','','img_20171027_125336473_ll','','','2017-10-28 10:36:45','2017-10-28 14:36:45','',1403,'http://sothisisfitness.com/wp-content/uploads/2017/10/IMG_20171027_125336473_LL.jpg',0,'attachment','image/jpeg',0),(1421,1,'2017-10-28 10:37:21','2017-10-28 14:37:21','\r\nWe must keep moving forward.
\r\nThere are so many contexts in which that statement is relevant. I\'ve been saying it a lot lately in the gym, too - If you\'re not moving forward, you\'re going backward. This past weekend I learned, definitively, that despite what I thought... I was not moving forward. Despite running, jogging, walking and physically moving forward for 60 miles over the course of 18 hours... I was not moving forward. And in that... I learned something. It took me a few days to get it... but it did hit me. I learned the true gift the Ultramarathon gives to the worthy.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nI realize how this sounds.
\r\nLet\'s be real here - I already recorded the podcast episode that goes along with this blog. I\'ve (literally) said what I had to say and I more or less let it fall out of my face for an hour however it wanted to. Sure, there were some bullet points and notes to keep me on track... but I know what happened and so do you. I got a little carried away. Sometimes, though, we need to allow ourselves to do that. Call it venting, or gushing, or \"communicating openly\" and \"sharing your emotions\"... whatever.\r\n\r\nAt the end of the day... sometimes we just gotta let it out. And that\'s what I did on Episode 61 - loosely controlled verbal vomit. Did I make a point? Hell yes I did. Was it a good one? I sure like to think so. Did I get a little \"woo woo / hippie / touchy feely\" towards the end? Uhm.... yeah I guess so. But so what?! It is what it is. And what it is... is honesty. Painful, blunt, self-accountable honesty. It came in waves.\r\nFirst was admitting the failure to launch.
\r\nThis, unfortunately, has been a theme for me since I moved to Attleboro in March... but in the context of this race recap... it goes farther back. All the way to the start, actually. If I\'m being honest with myself... I really just never got off the ground strong with my training. This has been a weak point for me for quite some time, and honestly I\'m not entirely sure what sunk me to begin with. In the end, though, the simple truth remains - not only did I not train properly and follow my initial good intentions... I hardly trained at all. In a way, though... that sort of makes the finish lines I did reach this year that much more impressive. We\'ll come back to that later.\r\n\r\nBottom line... despite what I may have achieved, as far as the goals I set... I more or less set myself up for failure. I think to go into much more detail on how and why I basically didn\'t train would get too much into the realm of \"excuses\"... plus, I already did it on the podcast episode, so go listen there. It is what it is - a dumpster fire of a \"prep\". And, well, once you\'ve squandered a perfectly good training cycle by doing nothing... what\'s left to do?\r\nNow it\'s time to waste an ideal race day!
\r\nHooray! Seriously, though - this is what you could call the actual \"race recap\" portion of the blog... and I have absolutely NOTHING but good things to say about Ghost Train 2017. I, and my fellow nutjobs who lined up at the start, could not possibly have asked for better conditions (in my humble opinion).\r\n\r\nFor a start - the weather was very moderate (a gift from up on high in and of itself). The daytime heat was pleasant, and not so hot as to cause enough sweat to lead to chafing issues and sunburn. The wind was just enough to provide cooling breezes. The night was cool, as one would expect, but didn\'t chill you to the core. Sweatshirts, sweatpants, and extra layers, in general, were barely needed. Nary a cloud in the sky... and zero precipitation to speak of. All in all, the weather was really about as close to ideal as you could get.\r\n\r\nThe course was magnificent as well.\r\n\r\nYes, really - I\'m not embellishing here. The Ghost Train Rail Trail Race boasts one of the friendliest, tamest (in a good way), and flattest (again, a good thing) ultramarathon courses out there. You could absolutely call it \"beginner friendly\", and I was eternally grateful for that... both this year AND last. It seems an odd thing to say - \"This is a great first 100 miler to run\" - but there it is, and truth it be.\r\n\r\nThe course is a 7.5 mile stretch of rail trail between Camp Tevya in Brookline, NH and the Milford, NH DPW building. Along that stretch is some beautiful woods, an old rail bed, several road crossings and a lovely view of the night sky. Oh, and a big f*cking hill. Hey, I didn\'t say there weren\'t any challenging parts of the course. And, of course, you\'ve got to get back to where you started, so with 7.5 out and 7.5 back you\'ve got yourself a 15 mile out-and-back course. Rinse and repeat several times and you, too, can claim a 100 mile finish.\r\n\r\nThere were even improvements to the trail, new this year!\r\n\r\nFor those who don\'t know - your entry fee for this event goes into some sort of conservation commission fund... which apparently goes right back into the very trail we run on for the race. The big improvement this year from that was the section of the trail where the rail ties used to be. I say used to because, for all intents and purposes... they\'re \"gone\" now. No, they\'re not REALLY \"gone\", just buried under about a foot of crushed gravel, which both covered the trip-hazard rail ties and raised up the trail bed to keep it safe from future flooding (thanks to a nearby beaver dam). What we have now is a very runner-friendly well-groomed crushed gravel trail. So nice.\r\n\r\nThe other improvement? A freaking STAIRCASE where a steep hill used to be. Yes, on the far side of the course, closer to Milford than to Brookline, right before/after a road crossing (depending on which way you\'re going) there was a very steep climb/descent up the side of the trail. It was a pain in the butt when you\'re fresh and during the daylight... nevermind at night when you\'re pooped. Apparently... an Eagle Scout, for his big project, built a staircase there to improve the trail. I think it\'s lovely. Trail - great.\r\nAnd my own running experience itself wasn\'t half bad, either.
\r\nI was able to chug along pretty reliably for the first 8 miles - kept a nice even, steady pace, was feeling great, and was on a roll. Then right around mile 8... my old pal the hamstring injury came back to say hi. Hit me mid-stride and I knew it was the beginning of a beautiful day. Honestly... I think I knew in the back of my head that was a bad omen of things to come... but I kept chugging along anyway. After all, I was there to claim a 100 mile finish... I can\'t just tap out at 8 miles because I\'m a-feared something baaad\'s gonna happen. So, I persevered. And eventually, the hamstring issue settled down to something manageable I could run with. Heck, after long enough, I even forgot it was a thing. Lap 2 went about as smoothly as lap 1 did, all things considered.\r\nThe thing that sucked was crewing myself.
\r\nTo be clear, I only had to crew myself at the Milford DPW turnaround - halfway into the course. Back at base camp the trusty, experienced crew of Mom, Dad, and FitWife Megan were ready and more than capable of handling all my needs in an efficient and speedy manner. At the turnaround, though... it was just me, myself and I. I took anywhere from 12 to 20 minutes to get in and out of that aid station. It was in these moments I learned another aspect of why your crew and pacers are so invaluable.\r\n\r\nBut, now\'s not the time for regret and remorse - this is recap time. So, lap 3, too, passed relatively uneventfully. I spent a lot of time listening to podcasts. It was nice. Oh, and that was the lap I finally broke out my new Black Diamond Distance-Z trekking poles to attack the big hill with. They were magnificent. And eeeeeeeeeverything was great.\r\nUntil, of course, it wasn\'t - on loop 4.
\r\nMy fourth time through the course began as any other - with sweet sweet hope and a positive attitude. There was one happy addition, too - FitWife Megan joined me as a pacer! At that point, honestly, I needed a smiling, positive face bounding along the trail next to me. Having her to keep me in good spirits and moving forward was really very helpful. What many people don\'t realize is that your pacer can, during the course of an ultra endurance event, anchor you to the real world.\r\n\r\nI cannot overstate how helpful that can be.\r\n\r\nOn that first half of the fourth loop... I finally, truly, hit my first (and only) \"dark place\" of the day. I think having Megan there may have helped me get out of it faster than I could have on my own. And out of it I did, in fact, get. And on we went - lap 4 went great and FitWife Megan was a huge help at the turnaround - she took care of my needs and we got the heck out of there.\r\nThe real problem came in the final third of the loop.
\r\nI had been progressively going slower and slower all day. So much so that I told FitWife Megan when she joined me \"I\'m going about 15 min/mile right now - that\'s cruising speed now\". It was at this point, however, in the final 3rd of loop 4... that my speed all of a sudden took an even sharper drop. I reached a point where I could scarcely go faster than a moderate walk. The longer this went on... the more a very unfortunate, yet undeniable truth became apparent to me. I wasn\'t going to finish 100 miles. I was still very mentally present, as I had eaten... so I was able to do the math. At that pace, and at the pace I could maintain... I simply wasn\'t going to move fast enough to complete laps 5 and 6 fast enough to start the final 10 mile loop before the cutoff.\r\nI cannot describe how disappointing that revelation was.
\r\nUp until that point... I truly thought I could squeak it out. Dealing with this letdown... a disappointment the likes of which I had never experienced in my brief yet illustrious running career... was less than fun. I felt like such a failure. I felt embarassed and guilty for dragging my family out here to sit all day and all night for me to, ultimatley, not finish the whole enchilada. Megan helped me process some of it... but I had to deal with most of it on my own, as you would expect. And so, we came into Camp Tevya, I crossed the mats for the last time, and we broke the news to my parents. Then we all collapsed in the cars to sleep since the portable heater for the brand new tent had decided to stop functioning.\r\nOut of this crushing blow, however, came a profound awakening.
\r\nIt took a few days for me to get it... but eventually, I did get it. I keep saying you learn a lot when you run an ultramarathon... and I stand by that. I would, however, like to expand on that. Now I believe there is a deeper level to it... a \"true gift\", so to speak, that the ultramarathon also gives, but only to those who are \"worthy\".\r\n\r\nSee, we do, of course, always learn something when we run an ultramarathon. Be it big or small, profound or subtle... we always learn something. You\'re simply out there with nothing but your thoughts, the trail, and nature for way too long not to learn something. And sometimes, yes, that something you learn is so profound in its own right that simply knowing this new thing changes your life. The fact that you\r\n\r\n \r\n\r\nnow understand this new truth... you see things differently, you experience life differently, and it automatically and irrevocably changes how you function on a day to day basis. How you live your life is instantly changed.\r\n\r\nNot everything we learn and gain from an Ultra does that, though.\r\n\r\nSome lessons are more like a key, or a combination. You need more than just the key or the combination to open the door. You need to know what door... what lock the key opens... and you need to know how to use that key, how to put in that combination... in order to unlock the lock and open the door... unseal the box... reveal the new truth and way of life that waits for you on the other side.\r\n\r\n\r\n\r\nThat, I think, is the true gift of the ultramarathon.\r\n\r\nI think that those of us who are, for whatever reason, deemed worthy, are given that very thing. We are given the knowledge necessary to apply this new thing we\'ve learned to our lives in a meaningful and practical way. By this, we are able to behave differently and, effectively, change our lives.\r\n\r\nAnd that, I think, is what happened to me as a result of the Ghost Train Rail Trail Race 2017.\r\n\r\nNow, I\'ve just yapped at you for about 2,500 words... and while I\'m happy to share what exactly it is that I learned and was able to apply to my life... Well, if you want to get a peek at the gift I was given, you\'ll just have to listen to Episode 61 of the So THIS Is Fitness podcast, won\'t you? It\'s worth it :)\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - We recap the Ghost Train Rail Trail Race Ultramarathon\r\n
\r\n - Talking about the lead-up
\r\n - The race day experience itself
\r\n - And the lessons learned afterward…\r\n
\r\n - Including - where do we go from here?
\r\n
\r\n \r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','The True Gift The Ultramarathon Gives To The Worthy','','inherit','closed','closed','','1403-revision-v1','','','2017-10-28 10:37:21','2017-10-28 14:37:21','',1403,'http://sothisisfitness.com/2017/10/1403-revision-v1.html',0,'revision','',0),(1429,1,'2017-11-02 14:27:59','2017-11-02 18:27:59',' \r\nWhen it\'s all done... what do we do?
\r\nWe spend months and months working towards a big goal race. Even more than that - we spend all year running, training, enjoying the weather and our sport. We cross the finish lines and make great achievements. When it\'s all said and done, though... now what? When we\'re left with no more races, and no more good running weather... until SPRING... what do we do? How do we deal with the fallout and aftermath of running season and our goal races?\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\nThere\'s more to it than you might think.
\r\nFor many of us, everything\'s fine at the end of our big goal race or the end of \"running season\". We simply adjust and move on. Whoopee, the thing\'s over. So what? It doesn\'t phase us... it\'s just like our favorite show reaching the season finale. Yeah, we\'re bummed for a bit, but we\'re just on to something else until it\'s back again.\r\nFor other people, it\'s not so simple.
\r\nI realize it\'s incredibly simplistic to liken this to a tv show season finale, but for those who aren\'t affected... it can really be that simple and trivial. There ARE, though, those who experience something much more serious. There are those who experience a bit of a \"lost\" feeling... a question of \"now what?\"... and maybe even something called \"post-race blues\". I mean... think about it...\r\nFor months upon months, your world has revolved around running.
\r\nYou\'ve been training for months for that big race. Countless early mornings and late nights to make it work. You\'ve had to be sure to eat right both at home and work to support the training. And of course, surely your friends & family have felt the impact in some way. And it all led up to your biiiiiig goal race. Maybe it wasn\'t just that goal race, either. I mean, many of us have been running since the spring thaw, for crying out loud!\r\nAnd now it\'s all coming to an end.
\r\nEven though it\'s just for now... that 4 months until the warm running-friendly weather returns can feel like an eternity. I mean, this has consumed your life for months. Everything you DO has been based around it. It\'s totally normal to feel a little lost... a little like something\'s missing... when it\'s gone. This is normal, and there are ways to deal with this \"post-race blues\" situation. Once you\'ve done that, you can start to deal with the REST of the \"aftermath\" of a running season well-lived. Things like injuries, your home, family and friends. So many things that may have been neglected or given a lower priority in our quest for something greater. This is a great time to revisit those things.\r\nIn the end, it\'s important to remember one thing.
\r\nThis is not the end, and how you feel is normal. Let\'s find a way to pick ourselves up and get through the cold winter months. I\'ve got plenty of insight for you in Episode 62 of the podcast.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - Baby steps toward positive change
\r\n - It’s almost time to go to almost canada
\r\n - And we talk about how to deal with the “aftermath” of race season including\r\n
\r\n - Post-race blues
\r\n - Injury
\r\n - What got left by the wayside
\r\n - And answering the question of “now what?”
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Congrats! ...Now What? How To Deal With The Aftermath.','','inherit','closed','closed','','1425-revision-v1','','','2017-11-02 14:27:59','2017-11-02 18:27:59','',1425,'http://sothisisfitness.com/2017/11/1425-revision-v1.html',0,'revision','',0),(1430,1,'2017-11-02 14:28:26','2017-11-02 18:28:26',' \r\nWhen it\'s all done... what do we do?
\r\nWe spend months and months working towards a big goal race. Even more than that - we spend all year running, training, enjoying the weather and our sport. We cross the finish lines and make great achievements. When it\'s all said and done, though... now what? When we\'re left with no more races, and no more good running weather... until SPRING... what do we do? How do we deal with the fallout and aftermath of running season and our goal races?\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\n\r\n\r\n\r\nThere\'s more to it than you might think.
\r\nFor many of us, everything\'s fine at the end of our big goal race or the end of \"running season\". We simply adjust and move on. Whoopee, the thing\'s over. So what? It doesn\'t phase us... it\'s just like our favorite show reaching the season finale. Yeah, we\'re bummed for a bit, but we\'re just on to something else until it\'s back again.\r\nFor other people, it\'s not so simple.
\r\nI realize it\'s incredibly simplistic to liken this to a tv show season finale, but for those who aren\'t affected... it can really be that simple and trivial. There ARE, though, those who experience something much more serious. There are those who experience a bit of a \"lost\" feeling... a question of \"now what?\"... and maybe even something called \"post-race blues\". I mean... think about it...\r\nFor months upon months, your world has revolved around running.
\r\nYou\'ve been training for months for that big race. Countless early mornings and late nights to make it work. You\'ve had to be sure to eat right both at home and work to support the training. And of course, surely your friends & family have felt the impact in some way. And it all led up to your biiiiiig goal race. Maybe it wasn\'t just that goal race, either. I mean, many of us have been running since the spring thaw, for crying out loud!\r\nAnd now it\'s all coming to an end.
\r\nEven though it\'s just for now... that 4 months until the warm running-friendly weather returns can feel like an eternity. I mean, this has consumed your life for months. Everything you DO has been based around it. It\'s totally normal to feel a little lost... a little like something\'s missing... when it\'s gone. This is normal, and there are ways to deal with this \"post-race blues\" situation. Once you\'ve done that, you can start to deal with the REST of the \"aftermath\" of a running season well-lived. Things like injuries, your home, family and friends. So many things that may have been neglected or given a lower priority in our quest for something greater. This is a great time to revisit those things.\r\nIn the end, it\'s important to remember one thing.
\r\nThis is not the end, and how you feel is normal. Let\'s find a way to pick ourselves up and get through the cold winter months. I\'ve got plenty of insight for you in Episode 62 of the podcast.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - Baby steps toward positive change
\r\n - It’s almost time to go to almost canada
\r\n - And we talk about how to deal with the “aftermath” of race season including\r\n
\r\n - Post-race blues
\r\n - Injury
\r\n - What got left by the wayside
\r\n - And answering the question of “now what?”
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','Congrats! ...Now What? How To Deal With The Aftermath.','','inherit','closed','closed','','1425-revision-v1','','','2017-11-02 14:28:26','2017-11-02 18:28:26','',1425,'http://sothisisfitness.com/2017/11/1425-revision-v1.html',0,'revision','',0),(1522,1,'2017-11-22 11:15:00','2017-11-22 16:15:00','Not everything is as \"legit\" as it seems.
\r\nThe internet is an amazing place. Think about it - anything you want to know... you can find it on the internet! Everyone\'s got a voice on the internet - if you\'ve got an opinion, you can share it with the world! It\'s a blessing and a curse, though... What if you\'re trying to figure something out? Do a little research to better yourself or solve a problem? How do you know what information to trust? I\'ve got 10 ways... tips, maybe... to help you tell the difference between the gold and the garbage.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n\r\n\r\n \r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI ge
\r\nLik\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - Thanksgiving is here!
\r\n - We talk about the OVERabundance of information you can find online and how to weed through it to find the stuff you can actually… mostly… trust.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - My CoSchedule review
\r\n - Register for the Crankle 2k on Millinocket Marathon weekend!
\r\n - Facebook Event for the Millinocket Marathon Live Q & A with Gary Allen
\r\n
\r\n\"Buy Stuff\" Links!
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','10 ways to know who to trust on the internet','','draft','open','open','','10-ways-to-know-who-to-trust-on-the-internet','','','2017-11-22 14:01:07','2017-11-22 19:01:07','',0,'http://sothisisfitness.com/?p=1522',0,'post','',0),(1433,1,'2017-11-04 21:34:32','0000-00-00 00:00:00','It\'s the sad truth... and I lashed out.
\r\nIt was a harmless thing, really. Not just that... it was thoughtful! And instead of meeting it with appreciation and thanks... I lashed out. I rejected it... with prejudice. And I think it\'s because... it\'s true. It wasn\'t just that I didn\'t like it... it\'s everything I\'m fighting against. This innocuous thing\'s message is the sad truth... and I can\'t stand it.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\n\r\n\r\n\r\nThe
\r\nFitWife Megan was out shopping, saw a sign she thought I\'d like, and got it for me. Thought it\'d go nicely right over where I store my running gear. And when she proudly presented it to me and asked if I like it... I passive-aggressively lashed out at her.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - Baby
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','To Live Is The Rarest Thing In The World','','draft','open','open','','','','','2017-11-04 21:34:32','2017-11-05 01:34:32','',0,'http://sothisisfitness.com/?p=1433',0,'post','',0),(1434,1,'2017-11-04 20:55:35','2017-11-05 00:55:35','It\'s the sad truth... and I lashed out.
\r\nIt was a harmless thing, really.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\n\r\n\r\n\r\nThe
\r\nFor many\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - Baby
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','To Live Is The Rarest Thing In The World','','inherit','closed','closed','','1433-revision-v1','','','2017-11-04 20:55:35','2017-11-05 00:55:35','',1433,'http://sothisisfitness.com/2017/11/1433-revision-v1.html',0,'revision','',0),(1435,1,'2017-11-04 21:23:11','2017-11-05 01:23:11','It\'s the sad truth... and I lashed out.
\r\nIt was a harmless thing, really. Not just that... it was thoughtful! And instead of meeting it with appreciation and thanks... I lashed out. I rejected it... with prejudice. It wasn\'t that I didn\'t like it... it made me angry. I disagreed with its message so fiercely. And I think it\'s because... it\'s true. This innocuous thing\'s message is the sad truth...\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\n\r\n\r\n\r\nThe
\r\nFitWife Megan was out shopping, saw a sign she thought I\'d like, and got it for me. Thought it\'d go nicely right over where I store my running gear. And when she proudly presented it to me and asked if I like it... I passive-aggressively lashed out at her.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - Baby
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','To Live Is The Rarest Thing In The World','','inherit','closed','closed','','1433-revision-v1','','','2017-11-04 21:23:11','2017-11-05 01:23:11','',1433,'http://sothisisfitness.com/2017/11/1433-revision-v1.html',0,'revision','',0),(1436,1,'2017-11-04 21:34:32','2017-11-05 01:34:32','It\'s the sad truth... and I lashed out.
\r\nIt was a harmless thing, really. Not just that... it was thoughtful! And instead of meeting it with appreciation and thanks... I lashed out. I rejected it... with prejudice. And I think it\'s because... it\'s true. It wasn\'t just that I didn\'t like it... it\'s everything I\'m fighting against. This innocuous thing\'s message is the sad truth... and I can\'t stand it.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\n\r\n\r\n\r\nThe
\r\nFitWife Megan was out shopping, saw a sign she thought I\'d like, and got it for me. Thought it\'d go nicely right over where I store my running gear. And when she proudly presented it to me and asked if I like it... I passive-aggressively lashed out at her.\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - Baby
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','To Live Is The Rarest Thing In The World','','inherit','closed','closed','','1433-revision-v1','','','2017-11-04 21:34:32','2017-11-05 01:34:32','',1433,'http://sothisisfitness.com/2017/11/1433-revision-v1.html',0,'revision','',0),(1437,1,'2017-11-06 12:33:51','0000-00-00 00:00:00','Some
\r\nI don\'t know ev\r\n\r\nSo... how bout the basics?
\r\nThere is a TON of information in this episode, but let\'s break down some of the most basic basics to give you an idea.\r\n\r\n \r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\n \r\nGet Started with Essential Oils NOW!
\r\n\r\n - Buy NOW Foods Diffusers on Amazon\r\n\r\n
\r\n - Buy NOW Foods Essential Oil kits on Amazon\r\n\r\n
\r\n - Buy NOW Foods Essential Oil blends on Amazon
\r\n
\r\nNOW Foods - Resources & Links
\r\n\r\n - NOW Foods official website
\r\n - NOW Foods EO info page
\r\n - Podcast Episode #36 - \"Doing The Right Thing - NOW Foods\" interview w/ CEO Jim Emme
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
','Essential Oils Recipe Template','','draft','open','open','','','','','2017-11-06 12:33:51','2017-11-06 17:33:51','',0,'http://sothisisfitness.com/?p=1437',0,'post','',0),(1438,1,'2017-11-06 12:33:51','2017-11-06 17:33:51','Some
\r\nI don\'t know ev\r\n\r\nSo... how bout the basics?
\r\nThere is a TON of information in this episode, but let\'s break down some of the most basic basics to give you an idea.\r\n\r\n \r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\n \r\nGet Started with Essential Oils NOW!
\r\n\r\n - Buy NOW Foods Diffusers on Amazon\r\n\r\n
\r\n - Buy NOW Foods Essential Oil kits on Amazon\r\n\r\n
\r\n - Buy NOW Foods Essential Oil blends on Amazon
\r\n
\r\nNOW Foods - Resources & Links
\r\n\r\n - NOW Foods official website
\r\n - NOW Foods EO info page
\r\n - Podcast Episode #36 - \"Doing The Right Thing - NOW Foods\" interview w/ CEO Jim Emme
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
','Essential Oils Recipe Template','','inherit','closed','closed','','1437-revision-v1','','','2017-11-06 12:33:51','2017-11-06 17:33:51','',1437,'http://sothisisfitness.com/2017/11/1437-revision-v1.html',0,'revision','',0),(1439,1,'2017-11-09 13:55:47','2017-11-09 18:55:47','Waiting doesn\'t have to be boring.
\r\nWe\'ve answered the question of \"now what?\"... but that\'s not the end. \"What\'s next\" might not actually START right away. It could be a training plan that starts in a month. It could be any number of scenarios, really. So the question now becomes... what do I do with myself until then? You have to figure out how to live... exist... in this awkward space between places?\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\n\r\n\r\n\r\n\r\nToday... I take a little time to be... in-between...
\r\nThese show notes you\'re reading are probably the first true-to-definition \"show notes\" I\'ve ever actually written - simply a log or... note... of what\'s in the episode. On this episode I take a little time to talk about how I, personally, am living in this space. The things I\'m doing, preparations I\'m making, and how I\'m feeling about it all. I also take a moment to go over some things, like gear, that I\'ve discovered and enjoyed this year. Enjoy :)\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - What’s been going on with me lately
\r\n - Thoughts on how to live in the awkward space between places
\r\n - And a quick review of some of my new and favorite gear and things from this year\r\n
\r\n - Essential Oils and Aromatherapy\r\n
\r\n - NOW Foods & MONQ
\r\n
\r\n \r\n - Nathan Speedmax Plus (hydration handheld)
\r\n - Nathan VaporKrar (hydration vest)
\r\n - Bib Belt
\r\n - Liquid Calories
\r\n - Nuun
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources & \"Buy Stuff\" Links!
\r\n\r\n - Episode 53 - Essential Oils 101 (blog/web player) (iTunes/Apple Podcasts link)
\r\n - NOW Foods Diffusers on Amazon\r\n\r\n
\r\n - NOW Foods Essential Oil kits on Amazon\r\n\r\n
\r\n - NOW Foods Essential Oil blends on Amazon
\r\n - Black Diamond Distance-Z Trekking Poles on Amazon
\r\n - Nathan Speedmax Plus on Amazon
\r\n - Nathan VaporKrar Vest on Amazon
\r\n - FuelBelt Race Number Belt on Amazon
\r\n - Liquid Calories:\r\n\r\n
\r\n - Nuun on Amazon
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','How To Live In The Awkward Space Between Places','','publish','open','open','','how-to-live-in-the-awkward-space-between-places','','','2017-11-09 13:55:47','2017-11-09 18:55:47','',0,'http://sothisisfitness.com/?p=1439',0,'post','',0),(1440,1,'2017-11-09 10:03:50','2017-11-09 15:03:50','Waiting doesn\'t have to be boring.
\r\nWe\'ve answered the question of \"now what?\"... but that\'s not the end. \"What\'s next\" might not actually START right away. It could be a training plan that starts in a month. It could be any number of scenarios, really. So the question now becomes... what do I do with myself until then? How do I live... exist... in this awkward space between places?\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\n\r\n\r\n\r\nToday... I take a little time to be... in-between...
\r\nThese show notes you\'re reading are probably the first true-to-definition \"show notes\" I\'ve ever actually written - simply a log or... note... of what\'s in the episode. On this episode I take a little time to talk about how I, personally, am living in this space. The things I\'m doing, preparations I\'m making, and how I\'m feeling about it all. I also take a moment to go over some things, like gear, that I\'ve discovered and enjoyed this year. Enjoy :)\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - What’s been going on with me lately
\r\n - Thoughts on how to live in the awkward space between places
\r\n - And a quick review of some of my new and favorite gear and things from this year
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - Episode 53 - Essential Oils 101 (blog/web player) (iTunes/Apple Podcasts link)
\r\n - Buy NOW Foods Diffusers on Amazon\r\n\r\n
\r\n - Buy NOW Foods Essential Oil kits on Amazon\r\n\r\n
\r\n - Buy NOW Foods Essential Oil blends on Amazon
\r\n - Buy Black Diamond Distance-Z Trekking Poles
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','How To Live In The Awkward Space Between Places','','inherit','closed','closed','','1439-revision-v1','','','2017-11-09 10:03:50','2017-11-09 15:03:50','',1439,'http://sothisisfitness.com/2017/11/1439-revision-v1.html',0,'revision','',0),(1486,1,'2017-11-16 06:30:00','2017-11-16 11:30:00','The \"holiday season\" can be tough.
\r\nOn any normal day... life is hard enough as it is. Factor in everything that comes with the holidays... and it can be enough to derail anyone. It can be tough to juggle family, food, and travel. The easy option is to give up and stop trying to make nutrition and fitness work. I submit to you: there is a better way. This is my now-yearly pitch... I call it \"The Holiday Survival Guide\".\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n\r\n\r\n \r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI get it. Really, I do.
\r\nLike I said - life is busy as it is. The holidays crank that up to 11. So much shopping, organizing, cooking, cleaning, and coordinating to do it can make your head spin. Work usually gets more difficult, which interferes with home and personal life. Then there\'s the holidays themselves and all the travel involved... plus the food is a nightmare. How am I supposed to stick to \"the plan\" with 82 holiday meals?\r\nNobody said it was going to be easy.
\r\nDo-able doesn\'t mean simple or easy. It\'s going to be hard work, just like fitness and nutrition, in general, are hard work. But at the end of the day...\r\nIt\'s worth it.
\r\nHow great will it feel to make it to January 1st and to know... \"I did it. I made it through and didn\'t screw it all up\". There\'s a certain sense of victory at stake here, not to mention that whole \"your health\" thing. I\'ve got some thoughts on how you can do this thing. So, give a listen to Episode 64 and find out what\'s in The Holiday Survival Guide.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - How life has been for me lately
\r\n - What’s coming down the pipeline
\r\n - And how to avoid the cascading failures that tend to come with the holiday season\r\n
\r\n - Including keeping your physical fitness and nutrition in line
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - My CoSchedule review
\r\n - Register for the Crankle 2k on Millinocket Marathon weekend!
\r\n - Facebook Event for the Millinocket Marathon Live Q & A with Gary Allen
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','The Holiday Survival Guide - How To Avoid Cascading Failures (Podcast #64)','','publish','open','open','','64-the-holiday-survival-guide-how-avoid-cascading-failures','','','2017-11-21 13:27:50','2017-11-21 18:27:50','',0,'http://sothisisfitness.com/?p=1486',0,'post','',0),(1526,1,'2017-11-21 13:27:50','2017-11-21 18:27:50','The \"holiday season\" can be tough.
\r\nOn any normal day... life is hard enough as it is. Factor in everything that comes with the holidays... and it can be enough to derail anyone. It can be tough to juggle family, food, and travel. The easy option is to give up and stop trying to make nutrition and fitness work. I submit to you: there is a better way. This is my now-yearly pitch... I call it \"The Holiday Survival Guide\".\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n\r\n\r\n \r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI get it. Really, I do.
\r\nLike I said - life is busy as it is. The holidays crank that up to 11. So much shopping, organizing, cooking, cleaning, and coordinating to do it can make your head spin. Work usually gets more difficult, which interferes with home and personal life. Then there\'s the holidays themselves and all the travel involved... plus the food is a nightmare. How am I supposed to stick to \"the plan\" with 82 holiday meals?\r\nNobody said it was going to be easy.
\r\nDo-able doesn\'t mean simple or easy. It\'s going to be hard work, just like fitness and nutrition, in general, are hard work. But at the end of the day...\r\nIt\'s worth it.
\r\nHow great will it feel to make it to January 1st and to know... \"I did it. I made it through and didn\'t screw it all up\". There\'s a certain sense of victory at stake here, not to mention that whole \"your health\" thing. I\'ve got some thoughts on how you can do this thing. So, give a listen to Episode 64 and find out what\'s in The Holiday Survival Guide.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - How life has been for me lately
\r\n - What’s coming down the pipeline
\r\n - And how to avoid the cascading failures that tend to come with the holiday season\r\n
\r\n - Including keeping your physical fitness and nutrition in line
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - My CoSchedule review
\r\n - Register for the Crankle 2k on Millinocket Marathon weekend!
\r\n - Facebook Event for the Millinocket Marathon Live Q & A with Gary Allen
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','The Holiday Survival Guide - How To Avoid Cascading Failures (Podcast #64)','','inherit','closed','closed','','1486-revision-v1','','','2017-11-21 13:27:50','2017-11-21 18:27:50','',1486,'http://sothisisfitness.com/2017/11/1486-revision-v1.html',0,'revision','',0),(1443,1,'2017-11-09 13:52:02','2017-11-09 18:52:02','','STIF #63 podcast cover photo','','inherit','open','closed','','stif-63-podcast-cover-photo','','','2017-11-09 13:52:14','2017-11-09 18:52:14','',1439,'http://sothisisfitness.com/wp-content/uploads/2017/11/STIF-63-podcast-cover-photo.png',0,'attachment','image/png',0),(1444,1,'2017-11-09 13:55:47','2017-11-09 18:55:47','Waiting doesn\'t have to be boring.
\r\nWe\'ve answered the question of \"now what?\"... but that\'s not the end. \"What\'s next\" might not actually START right away. It could be a training plan that starts in a month. It could be any number of scenarios, really. So the question now becomes... what do I do with myself until then? You have to figure out how to live... exist... in this awkward space between places?\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\n\r\n\r\n\r\n\r\nToday... I take a little time to be... in-between...
\r\nThese show notes you\'re reading are probably the first true-to-definition \"show notes\" I\'ve ever actually written - simply a log or... note... of what\'s in the episode. On this episode I take a little time to talk about how I, personally, am living in this space. The things I\'m doing, preparations I\'m making, and how I\'m feeling about it all. I also take a moment to go over some things, like gear, that I\'ve discovered and enjoyed this year. Enjoy :)\r\n\r\nFor the full chat on this check out the podcast episode on iTunes here, on Android here, or on the web player at the top & bottom of this post. Don’t forget to hit “subscribe”!\r\n\r\nWhat\'s in this episode:\r\n\r\n - What’s been going on with me lately
\r\n - Thoughts on how to live in the awkward space between places
\r\n - And a quick review of some of my new and favorite gear and things from this year\r\n
\r\n - Essential Oils and Aromatherapy\r\n
\r\n - NOW Foods & MONQ
\r\n
\r\n \r\n - Nathan Speedmax Plus (hydration handheld)
\r\n - Nathan VaporKrar (hydration vest)
\r\n - Bib Belt
\r\n - Liquid Calories
\r\n - Nuun
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources & \"Buy Stuff\" Links!
\r\n\r\n - Episode 53 - Essential Oils 101 (blog/web player) (iTunes/Apple Podcasts link)
\r\n - NOW Foods Diffusers on Amazon\r\n\r\n
\r\n - NOW Foods Essential Oil kits on Amazon\r\n\r\n
\r\n - NOW Foods Essential Oil blends on Amazon
\r\n - Black Diamond Distance-Z Trekking Poles on Amazon
\r\n - Nathan Speedmax Plus on Amazon
\r\n - Nathan VaporKrar Vest on Amazon
\r\n - FuelBelt Race Number Belt on Amazon
\r\n - Liquid Calories:\r\n\r\n
\r\n - Nuun on Amazon
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n\r\n - iPhone / iTunes - Subscribe
\r\n - Android devices - Subscribe
\r\n - Subscribe via RSS
\r\n
\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!\r\n
\r\n
\r\n','How To Live In The Awkward Space Between Places','','inherit','closed','closed','','1439-revision-v1','','','2017-11-09 13:55:47','2017-11-09 18:55:47','',1439,'http://sothisisfitness.com/2017/11/1439-revision-v1.html',0,'revision','',0),(1634,1,'2018-01-19 21:26:37','2018-01-20 02:26:37','We\'re not perfect.
\r\nWith that in mind, it\'s no surprise that, sometimes... ok- often... we go looking for love in all the wrong places. Of course, I mean that in the context of our health & fitness... and where, exactly, we seek answers...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nWe\'re just doing what we\'ve been taught, really.
\r\nThis is really quite simple, when you think about it - we have problems, and we\'re seeking solutions in the \"best\", most efficient way we know how! That\'s not so bad... is it? I may be calling it \"looking for love in all the wrong places\"... but it\'s really crowdsourcing. There\'s a problem, though...\r\nNot everything should be crowdsourced.
\r\nFrom important surgeries to unfortunate, unforeseen emergencies... we\'re not afraid to crowdsource things we can\'t handle ourselves. Unfortunately, it seems \"solutions to our health and fitness problems\" are also one of those things. When we have a potential injury or health issue, we look not to a doctor or trained professional... but to the internet. We turn to random strangers we\'ve never met. Not only do we not know these people... we certainly don\'t know their qualifications relative to our issues. This is, most certainly, a problem... when you consider the potential ramifications of acting on bad advice. Might we get lucky and be ok? Yeah, maybe - but what if we\'re not so lucky? Maybe we should have a chat about why looking to the faceless masses on Facebook, Twitter, and Instagram is not the best plan of action for our nutrition, fitness, health, and injury-fixing needs...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk about how things have been going lately
\r\n - Some new ventures I’m looking at
\r\n - And how we’re looking for love in all the wrong places… by asking questions we need answers to in places where Rwe might get the WRONG answers
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Looking For Love In All The Wrong Places','','publish','open','open','','looking-love-wrong-places','','','2018-01-19 21:26:37','2018-01-20 02:26:37','',0,'http://sothisisfitness.com/?p=1634',0,'post','',0),(1508,1,'2017-11-17 23:45:17','2017-11-18 04:45:17','','STIF #64 podcast cover photo','','inherit','open','closed','','stif-64-podcast-cover-photo','','','2017-11-17 23:45:31','2017-11-18 04:45:31','',1486,'http://sothisisfitness.com/wp-content/uploads/2017/11/STIF-64-podcast-cover-photo.png',0,'attachment','image/png',0),(1454,1,'2017-11-13 11:40:00','2017-11-13 16:40:00','','IMG_20171103_120644436_DEPTH','','inherit','open','closed','','img_20171103_120644436_depth','','','2017-11-13 11:40:00','2017-11-13 16:40:00','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_120644436_DEPTH.jpg',0,'attachment','image/jpeg',0),(1455,1,'2017-11-13 11:43:56','2017-11-13 16:43:56','','IMG_20171103_120329162_DEPTH','','inherit','open','closed','','img_20171103_120329162_depth','','','2017-11-13 11:43:56','2017-11-13 16:43:56','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_120329162_DEPTH.jpg',0,'attachment','image/jpeg',0),(1456,1,'2017-11-13 11:44:13','2017-11-13 16:44:13','','IMG_20171103_120600109_DEPTH','','inherit','open','closed','','img_20171103_120600109_depth','','','2017-11-13 11:44:13','2017-11-13 16:44:13','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_120600109_DEPTH.jpg',0,'attachment','image/jpeg',0),(1457,1,'2017-11-13 11:44:32','2017-11-13 16:44:32','','IMG_20171103_120644436_DEPTH','','inherit','open','closed','','img_20171103_120644436_depth-2','','','2017-11-13 11:44:32','2017-11-13 16:44:32','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_120644436_DEPTH-1.jpg',0,'attachment','image/jpeg',0),(1458,1,'2017-11-13 11:44:52','2017-11-13 16:44:52','','IMG_20171103_120836416_DEPTH','','inherit','open','closed','','img_20171103_120836416_depth','','','2017-11-13 11:44:52','2017-11-13 16:44:52','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_120836416_DEPTH.jpg',0,'attachment','image/jpeg',0),(1459,1,'2017-11-13 11:45:11','2017-11-13 16:45:11','','IMG_20171103_120844082_DEPTH','','inherit','open','closed','','img_20171103_120844082_depth','','','2017-11-13 11:45:11','2017-11-13 16:45:11','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_120844082_DEPTH.jpg',0,'attachment','image/jpeg',0),(1460,1,'2017-11-13 11:45:32','2017-11-13 16:45:32','','IMG_20171103_120930310_DEPTH','','inherit','open','closed','','img_20171103_120930310_depth','','','2017-11-13 11:45:32','2017-11-13 16:45:32','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_120930310_DEPTH.jpg',0,'attachment','image/jpeg',0),(1461,1,'2017-11-13 11:45:51','2017-11-13 16:45:51','','IMG_20171103_121253217_DEPTH','','inherit','open','closed','','img_20171103_121253217_depth','','','2017-11-13 11:45:51','2017-11-13 16:45:51','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_121253217_DEPTH.jpg',0,'attachment','image/jpeg',0),(1462,1,'2017-11-13 11:46:07','2017-11-13 16:46:07','','IMG_20171103_121257625_DEPTH','','inherit','open','closed','','img_20171103_121257625_depth','','','2017-11-13 11:46:07','2017-11-13 16:46:07','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_121257625_DEPTH.jpg',0,'attachment','image/jpeg',0),(1463,1,'2017-11-13 11:46:28','2017-11-13 16:46:28','','IMG_20171103_121422167_DEPTH','','inherit','open','closed','','img_20171103_121422167_depth','','','2017-11-13 11:46:28','2017-11-13 16:46:28','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_121422167_DEPTH.jpg',0,'attachment','image/jpeg',0),(1464,1,'2017-11-13 11:46:49','2017-11-13 16:46:49','','IMG_20171103_121834899_DEPTH','','inherit','open','closed','','img_20171103_121834899_depth','','','2017-11-13 11:46:49','2017-11-13 16:46:49','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_121834899_DEPTH.jpg',0,'attachment','image/jpeg',0),(1465,1,'2017-11-13 11:47:07','2017-11-13 16:47:07','','IMG_20171103_121908852_DEPTH','','inherit','open','closed','','img_20171103_121908852_depth','','','2017-11-13 11:47:07','2017-11-13 16:47:07','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_121908852_DEPTH.jpg',0,'attachment','image/jpeg',0),(1466,1,'2017-11-13 11:47:30','2017-11-13 16:47:30','','IMG_20171103_122017556_DEPTH','','inherit','open','closed','','img_20171103_122017556_depth','','','2017-11-13 11:47:30','2017-11-13 16:47:30','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_122017556_DEPTH.jpg',0,'attachment','image/jpeg',0),(1467,1,'2017-11-13 11:47:49','2017-11-13 16:47:49','','IMG_20171103_122027050_DEPTH','','inherit','open','closed','','img_20171103_122027050_depth','','','2017-11-13 11:47:49','2017-11-13 16:47:49','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_122027050_DEPTH.jpg',0,'attachment','image/jpeg',0),(1468,1,'2017-11-13 11:48:14','2017-11-13 16:48:14','','IMG_20171103_122114482_DEPTH','','inherit','open','closed','','img_20171103_122114482_depth','','','2017-11-13 11:48:14','2017-11-13 16:48:14','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_122114482_DEPTH.jpg',0,'attachment','image/jpeg',0),(1469,1,'2017-11-13 11:48:32','2017-11-13 16:48:32','','IMG_20171103_122148680_DEPTH','','inherit','open','closed','','img_20171103_122148680_depth','','','2017-11-13 11:48:32','2017-11-13 16:48:32','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_122148680_DEPTH.jpg',0,'attachment','image/jpeg',0),(1470,1,'2017-11-13 11:48:51','2017-11-13 16:48:51','','IMG_20171103_122247406_DEPTH','','inherit','open','closed','','img_20171103_122247406_depth','','','2017-11-13 11:48:51','2017-11-13 16:48:51','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_122247406_DEPTH.jpg',0,'attachment','image/jpeg',0),(1471,1,'2017-11-13 11:49:09','2017-11-13 16:49:09','','IMG_20171103_122324683_DEPTH','','inherit','open','closed','','img_20171103_122324683_depth','','','2017-11-13 11:49:09','2017-11-13 16:49:09','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_122324683_DEPTH.jpg',0,'attachment','image/jpeg',0),(1472,1,'2017-11-13 11:49:25','2017-11-13 16:49:25','','IMG_20171103_122533633_DEPTH','','inherit','open','closed','','img_20171103_122533633_depth','','','2017-11-13 11:49:25','2017-11-13 16:49:25','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_122533633_DEPTH.jpg',0,'attachment','image/jpeg',0),(1473,1,'2017-11-13 11:49:43','2017-11-13 16:49:43','','IMG_20171103_122610891_DEPTH','','inherit','open','closed','','img_20171103_122610891_depth','','','2017-11-13 11:49:43','2017-11-13 16:49:43','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_122610891_DEPTH.jpg',0,'attachment','image/jpeg',0),(1474,1,'2017-11-13 11:50:00','2017-11-13 16:50:00','','IMG_20171103_122646118_DEPTH','','inherit','open','closed','','img_20171103_122646118_depth','','','2017-11-13 11:50:00','2017-11-13 16:50:00','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171103_122646118_DEPTH.jpg',0,'attachment','image/jpeg',0),(1475,1,'2017-11-13 11:50:14','2017-11-13 16:50:14','','IMG_20171104_112856','','inherit','open','closed','','img_20171104_112856','','','2017-11-13 11:50:14','2017-11-13 16:50:14','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171104_112856.jpg',0,'attachment','image/jpeg',0),(1477,1,'2017-11-13 11:58:28','2017-11-13 16:58:28','','IMG_20170724_080725','','inherit','open','closed','','img_20170724_080725-2','','','2017-11-13 11:58:28','2017-11-13 16:58:28','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20170724_080725.jpg',0,'attachment','image/jpeg',0),(1478,1,'2017-11-13 11:58:38','2017-11-13 16:58:38','','IMG_20170724_080325','','inherit','open','closed','','img_20170724_080325-2','','','2017-11-13 11:58:38','2017-11-13 16:58:38','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20170724_080325.jpg',0,'attachment','image/jpeg',0),(1479,1,'2017-11-13 11:58:48','2017-11-13 16:58:48','','IMG_20170724_075735','','inherit','open','closed','','img_20170724_075735-2','','','2017-11-13 11:58:48','2017-11-13 16:58:48','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20170724_075735.jpg',0,'attachment','image/jpeg',0),(1480,1,'2017-11-13 11:58:59','2017-11-13 16:58:59','','IMG_20170724_075045','','inherit','open','closed','','img_20170724_075045-2','','','2017-11-13 11:58:59','2017-11-13 16:58:59','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20170724_075045.jpg',0,'attachment','image/jpeg',0),(1481,1,'2017-11-13 11:59:11','2017-11-13 16:59:11','','IMG_20170725_133903757','','inherit','open','closed','','img_20170725_133903757-2','','','2017-11-13 11:59:11','2017-11-13 16:59:11','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20170725_133903757.jpg',0,'attachment','image/jpeg',0),(1482,1,'2017-11-13 11:59:21','2017-11-13 16:59:21','','IMG_20170725_133907168','','inherit','open','closed','','img_20170725_133907168-2','','','2017-11-13 11:59:21','2017-11-13 16:59:21','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20170725_133907168.jpg',0,'attachment','image/jpeg',0),(1483,1,'2017-11-13 11:59:31','2017-11-13 16:59:31','','IMG_20170725_134355335','','inherit','open','closed','','img_20170725_134355335-2','','','2017-11-13 11:59:31','2017-11-13 16:59:31','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20170725_134355335.jpg',0,'attachment','image/jpeg',0),(1484,1,'2017-11-13 11:59:43','2017-11-13 16:59:43','','IMG_20170911_112258','','inherit','open','closed','','img_20170911_112258','','','2017-11-13 11:59:43','2017-11-13 16:59:43','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20170911_112258.jpg',0,'attachment','image/jpeg',0),(1485,1,'2017-11-13 11:59:51','2017-11-13 16:59:51','','IMG_20171104_095920487','','inherit','open','closed','','img_20171104_095920487','','','2017-11-13 11:59:51','2017-11-13 16:59:51','',0,'http://sothisisfitness.com/wp-content/uploads/2017/11/IMG_20171104_095920487.jpg',0,'attachment','image/jpeg',0),(1488,1,'2017-11-17 10:57:34','2017-11-17 15:57:34','','subscribe on apple podcasts','','inherit','open','closed','','21207-23944-apple_podcasts-l','','','2018-08-17 18:47:00','2018-08-17 22:47:00','',1486,'http://sothisisfitness.com/wp-content/uploads/2017/11/21207-23944-apple_podcasts-l.jpg',0,'attachment','image/jpeg',0),(1489,1,'2017-11-17 10:57:38','2017-11-17 15:57:38','','subscribe on google play','','inherit','open','closed','','google_play_button','','','2017-11-17 10:58:26','2017-11-17 15:58:26','',1486,'http://sothisisfitness.com/wp-content/uploads/2017/11/google_play_button.png',0,'attachment','image/png',0),(1490,1,'2017-11-17 10:57:41','2017-11-17 15:57:41','','Subscribe on stitcher radio','','inherit','open','closed','','subscribe-to-the-podcast-report-on-stitcher-radio-button','','','2017-11-17 10:58:40','2017-11-17 15:58:40','',1486,'http://sothisisfitness.com/wp-content/uploads/2017/11/Subscribe-to-The-Podcast-Report-on-Stitcher-Radio-button.png',0,'attachment','image/png',0),(1498,1,'2017-11-17 11:08:20','2017-11-17 16:08:20','','listen on google play','','inherit','open','closed','','google-play-badge-866x283','','','2017-11-17 11:08:33','2017-11-17 16:08:33','',1486,'http://sothisisfitness.com/wp-content/uploads/2017/11/google-play-badge-866x283.png',0,'attachment','image/png',0),(1505,1,'2017-11-17 11:22:48','2017-11-17 16:22:48','','subscribe via rss','','inherit','open','closed','','podcastrss','','','2017-11-17 11:23:08','2017-11-17 16:23:08','',1486,'http://sothisisfitness.com/wp-content/uploads/2017/11/podcastrss.png',0,'attachment','image/png',0),(1519,1,'2017-11-18 00:29:58','2017-11-18 05:29:58','The \"holiday season\" can be tough.
\r\nOn any normal day... life is hard enough as it is. Factor in everything that comes with the holidays... and it can be enough to derail anyone. It can be tough to juggle family, food, and travel. The easy option is to give up and stop trying to make nutrition and fitness work. I submit to you: there is a better way. This is my now-yearly pitch... I call it \"The Holiday Survival Guide\".\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n\r\n\r\n \r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI get it. Really, I do.
\r\nLike I said - life is busy as it is. The holidays crank that up to 11. So much shopping, organizing, cooking, cleaning, and coordinating to do it can make your head spin. Work usually gets more difficult, which interferes with home and personal life. Then there\'s the holidays themselves and all the travel involved... plus the food is a nightmare. How am I supposed to stick to \"the plan\" with 82 holiday meals?\r\nNobody said it was going to be easy.
\r\nDo-able doesn\'t mean simple or easy. It\'s going to be hard work, just like fitness and nutrition, in general, are hard work. But at the end of the day...\r\nIt\'s worth it.
\r\nHow great will it feel to make it to January 1st and to know... \"I did it. I made it through and didn\'t screw it all up\". There\'s a certain sense of victory at stake here, not to mention that whole \"your health\" thing. I\'ve got some thoughts on how you can do this thing. So, give a listen to Episode 64 and find out what\'s in The Holiday Survival Guide.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - How life has been for me lately
\r\n - What’s coming down the pipeline
\r\n - And how to avoid the cascading failures that tend to come with the holiday season\r\n
\r\n - Including keeping your physical fitness and nutrition in line
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - My CoSchedule review
\r\n - Register for the Crankle 2k on Millinocket Marathon weekend!
\r\n - Facebook Event for the Millinocket Marathon Live Q & A with Gary Allen
\r\n
\r\n\"Buy Stuff\" Links!
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','The Holiday Survival Guide - How To Avoid Cascading Failures (Podcast #64)','','inherit','closed','closed','','1486-revision-v1','','','2017-11-18 00:29:58','2017-11-18 05:29:58','',1486,'http://sothisisfitness.com/2017/11/1486-revision-v1.html',0,'revision','',0),(1515,1,'2017-11-18 00:26:40','2017-11-18 05:26:40','The \"holiday season\" can be tough.
\r\nOn any normal day... life is hard enough as it is. Factor in everything that comes with the holidays... and it can be enough to derail anyone. It can be tough to juggle family, food, and travel. The easy option is to give up and stop trying to make nutrition and fitness work. I submit to you: there is a better way. This is my now-yearly pitch... I call it \"The Holiday Survival Guide\".\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n\r\n\r\n \r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI get it. Really, I do.
\r\nLike I said - life is busy as it is. The holidays crank that up to 11. So much shopping, organizing, cooking, cleaning, and coordinating to do it can make your head spin. Work usually gets more difficult, which interferes with home and personal life. Then there\'s the holidays themselves and all the travel involved... plus the food is a nightmare. How am I supposed to stick to \"the plan\" with 82 holiday meals?\r\nNobody said it was going to be easy.
\r\nDo-able doesn\'t mean simple or easy. It\'s going to be hard work, just like fitness and nutrition, in general, are hard work. But at the end of the day...\r\nIt\'s worth it.
\r\nHow great will it feel to make it to January 1st and to know... \"I did it. I made it through and didn\'t screw it all up\". There\'s a certain sense of victory at stake here, not to mention that whole \"your health\" thing. I\'ve got some thoughts on how you can do this thing. So, give a listen to Episode 64 and find out what\'s in The Holiday Survival Guide.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - How life has been for me lately
\r\n - What’s coming down the pipeline
\r\n - And how to avoid the cascading failures that tend to come with the holiday season\r\n
\r\n - Including keeping your physical fitness and nutrition in line
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - My CoSchedule review
\r\n - Register for the Crankle 2k on Millinocket Marathon weekend!
\r\n - Facebook Event for the Millinocket Marathon Live Q & A with Gary Allen
\r\n
\r\n\"Buy Stuff\" Links!
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','#64 - The Holiday Survival Guide - How To Avoid Cascading Failures','','inherit','closed','closed','','1486-autosave-v1','','','2017-11-18 00:26:40','2017-11-18 05:26:40','',1486,'http://sothisisfitness.com/2017/11/1486-autosave-v1.html',0,'revision','',0),(1518,1,'2017-11-18 00:27:50','2017-11-18 05:27:50','The \"holiday season\" can be tough.
\r\nOn any normal day... life is hard enough as it is. Factor in everything that comes with the holidays... and it can be enough to derail anyone. It can be tough to juggle family, food, and travel. The easy option is to give up and stop trying to make nutrition and fitness work. I submit to you: there is a better way. This is my now-yearly pitch... I call it \"The Holiday Survival Guide\".\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n \r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI get it. Really, I do.
\r\nLike I said - life is busy as it is. The holidays crank that up to 11. So much shopping, organizing, cooking, cleaning, and coordinating to do it can make your head spin. Work usually gets more difficult, which interferes with home and personal life. Then there\'s the holidays themselves and all the travel involved... plus the food is a nightmare. How am I supposed to stick to \"the plan\" with 82 holiday meals?\r\nNobody said it was going to be easy.
\r\nDo-able doesn\'t mean simple or easy. It\'s going to be hard work, just like fitness and nutrition, in general, are hard work. But at the end of the day...\r\nIt\'s worth it.
\r\nHow great will it feel to make it to January 1st and to know... \"I did it. I made it through and didn\'t screw it all up\". There\'s a certain sense of victory at stake here, not to mention that whole \"your health\" thing. I\'ve got some thoughts on how you can do this thing. So, give a listen to Episode 64 and find out what\'s in The Holiday Survival Guide.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - How life has been for me lately
\r\n - What’s coming down the pipeline
\r\n - And how to avoid the cascading failures that tend to come with the holiday season\r\n
\r\n - Including keeping your physical fitness and nutrition in line
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - My CoSchedule review
\r\n - Register for the Crankle 2k on Millinocket Marathon weekend!
\r\n - Facebook Event for the Millinocket Marathon Live Q & A with Gary Allen
\r\n
\r\n\"Buy Stuff\" Links!
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','#64 - The Holiday Survival Guide - How To Avoid Cascading Failures','','inherit','closed','closed','','1486-revision-v1','','','2017-11-18 00:27:50','2017-11-18 05:27:50','',1486,'http://sothisisfitness.com/2017/11/1486-revision-v1.html',0,'revision','',0),(1517,1,'2017-11-18 00:27:16','2017-11-18 05:27:16','The \"holiday season\" can be tough.
\r\nOn any normal day... life is hard enough as it is. Factor in everything that comes with the holidays... and it can be enough to derail anyone. It can be tough to juggle family, food, and travel. The easy option is to give up and stop trying to make nutrition and fitness work. I submit to you: there is a better way. This is my now-yearly pitch... I call it \"The Holiday Survival Guide\".\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n \r\n\r\n\r\n\r\n \r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI get it. Really, I do.
\r\nLike I said - life is busy as it is. The holidays crank that up to 11. So much shopping, organizing, cooking, cleaning, and coordinating to do it can make your head spin. Work usually gets more difficult, which interferes with home and personal life. Then there\'s the holidays themselves and all the travel involved... plus the food is a nightmare. How am I supposed to stick to \"the plan\" with 82 holiday meals?\r\nNobody said it was going to be easy.
\r\nDo-able doesn\'t mean simple or easy. It\'s going to be hard work, just like fitness and nutrition, in general, are hard work. But at the end of the day...\r\nIt\'s worth it.
\r\nHow great will it feel to make it to January 1st and to know... \"I did it. I made it through and didn\'t screw it all up\". There\'s a certain sense of victory at stake here, not to mention that whole \"your health\" thing. I\'ve got some thoughts on how you can do this thing. So, give a listen to Episode 64 and find out what\'s in The Holiday Survival Guide.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - How life has been for me lately
\r\n - What’s coming down the pipeline
\r\n - And how to avoid the cascading failures that tend to come with the holiday season\r\n
\r\n - Including keeping your physical fitness and nutrition in line
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - My CoSchedule review
\r\n - Register for the Crankle 2k on Millinocket Marathon weekend!
\r\n - Facebook Event for the Millinocket Marathon Live Q & A with Gary Allen
\r\n
\r\n\"Buy Stuff\" Links!
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','#64 - The Holiday Survival Guide - How To Avoid Cascading Failures','','inherit','closed','closed','','1486-revision-v1','','','2017-11-18 00:27:16','2017-11-18 05:27:16','',1486,'http://sothisisfitness.com/2017/11/1486-revision-v1.html',0,'revision','',0),(1516,1,'2017-11-18 00:26:46','2017-11-18 05:26:46','The \"holiday season\" can be tough.
\r\nOn any normal day... life is hard enough as it is. Factor in everything that comes with the holidays... and it can be enough to derail anyone. It can be tough to juggle family, food, and travel. The easy option is to give up and stop trying to make nutrition and fitness work. I submit to you: there is a better way. This is my now-yearly pitch... I call it \"The Holiday Survival Guide\".\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n\r\n\r\n \r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI get it. Really, I do.
\r\nLike I said - life is busy as it is. The holidays crank that up to 11. So much shopping, organizing, cooking, cleaning, and coordinating to do it can make your head spin. Work usually gets more difficult, which interferes with home and personal life. Then there\'s the holidays themselves and all the travel involved... plus the food is a nightmare. How am I supposed to stick to \"the plan\" with 82 holiday meals?\r\nNobody said it was going to be easy.
\r\nDo-able doesn\'t mean simple or easy. It\'s going to be hard work, just like fitness and nutrition, in general, are hard work. But at the end of the day...\r\nIt\'s worth it.
\r\nHow great will it feel to make it to January 1st and to know... \"I did it. I made it through and didn\'t screw it all up\". There\'s a certain sense of victory at stake here, not to mention that whole \"your health\" thing. I\'ve got some thoughts on how you can do this thing. So, give a listen to Episode 64 and find out what\'s in The Holiday Survival Guide.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - How life has been for me lately
\r\n - What’s coming down the pipeline
\r\n - And how to avoid the cascading failures that tend to come with the holiday season\r\n
\r\n - Including keeping your physical fitness and nutrition in line
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - My CoSchedule review
\r\n - Register for the Crankle 2k on Millinocket Marathon weekend!
\r\n - Facebook Event for the Millinocket Marathon Live Q & A with Gary Allen
\r\n
\r\n\"Buy Stuff\" Links!
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','#64 - The Holiday Survival Guide - How To Avoid Cascading Failures','','inherit','closed','closed','','1486-revision-v1','','','2017-11-18 00:26:46','2017-11-18 05:26:46','',1486,'http://sothisisfitness.com/2017/11/1486-revision-v1.html',0,'revision','',0),(1523,0,'2017-11-21 12:41:28','2017-11-21 17:41:28','STIF Ep 65 - How To Know Who To Trust On The Internet
- This episode is brought to you by Audible!
- A long run or commute can seem much shorter when you’re listening to a good book! Audible has over 180,000 titles to choose from! My listeners get a FREE 30 day trial and can choose a FREE e-book (like Born to Run) that’s yours to keep, even if you cancel before your 30 days is up. Just go to www.SoTHISIsFitness.com/audible to sign up for your free trial.
- This episode is also brought to you by Leesa!
- Got a sore back? If your mattress is close to 10 years old (or older!) it’s definitely time to think about a new one. That’s where Leesa comes in! You buy it online and it’s shipped (for free) right to your door! You get a 100 night in-home trial and free returns (try getting THAT in a store). Best part? Prices start at just $525 for a twin size. My listeners get $100 off when you visit SoTHISIsFitness.com/bed. That’s $100 off your Leesa mattress at SoTHISIsFitness.com/bed.
- And now… on to our episode!
- On This Episode:
- Hello and welcome!
- Thanksgiving this week!
- Been talking about it for a while, but it’s Tuesday today, so its legitimately 2 days away.
- Don’t Trust The First Source
- Think about where you found this info?
- IG, Facebook, Snapchat, Etc
- Yes, it’s the digital age, everyone uses social media.
- Almost have to in order to be heard
- I use social media…
- But I use it to engage with my audience and promote the REAL content.
- I’m SENDING YOU SOMEWHERE
- Is the content you’re reading sending you somewhere?
- Or is it simply a plea to buy something or believe something?
- Don’t Trust A Meme
- And don’t just blindly re-post stuff. Sweet lord, you’re making the world collectively dumber when you do that.
- Sharing things is great - it’s how we grow collective awareness of a thing.
- But that’s REALLY BAD if you’re spreading MISINFORMATION and fake news
- I’d like to assert this: if something exists ONLY on social media, you shouldn’t fully trust it.
- If there’s a facebook post asserting something as fact… if they don’t send you somewhere for a more thorough explanation… they aren’t backing it up.
- Even hacks have a page.
- Evaluate the content
- The basics
- Grammar
- Spelling
- Complete sentences and thoughts
- Is it well thought-out? Reasoned? Explained?
- Check Your Source(s)
- Check The Date
- Simply put - things change. Especially nutrition and fitness related topics
- Is It Biased?
- Objectivity is important
- Is It Credible?
- Does the author have the qualified to speak on this topic?
- Certifications, qualifications, educatino, etc.
- Are there citations? Does this post back up its claim?
- By whom or what? All internal? Scholarly research? Biased sources?
- Why Does It Exist?
- What purpose does the post or page exist to serve?
- Trust Your Instincts
- If it seems too good to be true… or if it seems fishy...
- This has been episode 65 of So THIS Is Fitness
- Thanks for listening
- If you like what we’re doing here, please do make sure you’ve subscribed in your podcast app and, of course, please do leave a 5 star rating and review in iTunes (or apple podcasts or w/e it is now) - every single one really does make a difference in helping this show rank higher!
- You can find me online - facebook.com/sothisisfitness and on twitter/IG @snuffydx
- And of course check out www.sothisisfitness.com for lots of race recaps, product reviews, recipes and blog posts about everything health and fitness (as well as the podcast archive) and, soon, TONS of Essential Oil posts and recipes!
- Also please don’t forget to check out sothisisfitness.com/audible for your free trial and audio book, and sothisisfitness.com/bed for $100 YOUR brand new Leesa mattress.
- Lastly, I AM a personal trainer, and I’d love to help you achieve your health and fitness goals. I’m currently accepting Online Training clients - email me at podcast@sothisisfitness.com and we can chat about what’s involved!
- Thank you for listening and as always, please remember - the only limits we truly have are the ones we set for ourselves. GOOYOW, get out there, and live life limitless!
','10 ways to know who to trust on the internet','','inherit','closed','closed','','1522-revision-v1','','','2017-11-21 12:41:28','2017-11-21 17:41:28','',1522,'http://sothisisfitness.com/2017/11/1522-revision-v1.html',0,'revision','',0),(1525,1,'2017-11-21 13:27:30','2017-11-21 18:27:30','Not everything is as \"legit\" as it seems.
\r\nThe internet is an amazing place. Think about it - anything you want to know... you can find it on the internet! Everyone\'s got a voice on the internet - if you\'ve got an opinion, you can share it with the world! It\'s a blessing and a curse, though... What if you\'re trying to figure something out? Do a little research to better yourself or solve a problem? How do you know what information to trust? I\'ve got 10 ways... tips, maybe... to help you tell the difference between the gold and the garbage.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n\r\n\r\n \r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI ge
\r\nLik\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - H
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - My CoSchedule review
\r\n - Register for the Crankle 2k on Millinocket Marathon weekend!
\r\n - Facebook Event for the Millinocket Marathon Live Q & A with Gary Allen
\r\n
\r\n\"Buy Stuff\" Links!
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','10 ways to know who to trust on the internet','','inherit','closed','closed','','1522-revision-v1','','','2017-11-21 13:27:30','2017-11-21 18:27:30','',1522,'http://sothisisfitness.com/2017/11/1522-revision-v1.html',0,'revision','',0),(1524,1,'2017-11-21 13:17:36','2017-11-21 18:17:36','','STIF #65 podcast cover photo','','inherit','open','closed','','stif-65-podcast-cover-photo','','','2017-11-21 13:18:10','2017-11-21 18:18:10','',1522,'http://sothisisfitness.com/wp-content/uploads/2017/11/STIF-65-podcast-cover-photo.png',0,'attachment','image/png',0),(1527,1,'2017-11-22 14:01:07','2017-11-22 19:01:07','Not everything is as \"legit\" as it seems.
\r\nThe internet is an amazing place. Think about it - anything you want to know... you can find it on the internet! Everyone\'s got a voice on the internet - if you\'ve got an opinion, you can share it with the world! It\'s a blessing and a curse, though... What if you\'re trying to figure something out? Do a little research to better yourself or solve a problem? How do you know what information to trust? I\'ve got 10 ways... tips, maybe... to help you tell the difference between the gold and the garbage.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n\r\n\r\n \r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI ge
\r\nLik\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - Thanksgiving is here!
\r\n - We talk about the OVERabundance of information you can find online and how to weed through it to find the stuff you can actually… mostly… trust.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - My CoSchedule review
\r\n - Register for the Crankle 2k on Millinocket Marathon weekend!
\r\n - Facebook Event for the Millinocket Marathon Live Q & A with Gary Allen
\r\n
\r\n\"Buy Stuff\" Links!
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','10 ways to know who to trust on the internet','','inherit','closed','closed','','1522-revision-v1','','','2017-11-22 14:01:07','2017-11-22 19:01:07','',1522,'http://sothisisfitness.com/2017/11/1522-revision-v1.html',0,'revision','',0),(1528,1,'2017-11-29 15:07:35','2017-11-29 20:07:35','Humans are dumb.
\r\nLet\'s be honest here... humans do a lot of dumb stuff. We do these dumb things even though we KNOW they\'re dumb. Some dumb things are just dumb, and some are dumber than others. What about the dumb things... that are dangerous? If you could SEE the danger... would people still think it was just \"dumb\" and not \"downright stupid\"? Would people DO it anymore? What am I even going on about?\r\nI saw something today that fired me up.
\r\nIt happens sometimes, and usually after about 5 seconds I\'ve moved on and forgotten. That\'s how interesting, eye-catching things on the internet go, right? It\'s enough to grab you... then you move on. This one, though... this one I was determined to run with. Because I know most people are going to see the thing. They\'re going to \"like\" it, maybe comment, maybe tag a friend, maybe even share it. But then... they\'re gonna move on. Ultimately, they won\'t do anything with it and won\'t make a play to change lives. Today... I\'m gonna be different. You see...\r\nI\'m in the business of changing lives.
\r\nThis isn\'t just a time-waster for me. This isn\'t a weekend hobby. My job... the career I\'m building for myself... I am legitimately in the business of changing lives. My success is literally the success of those I work with directly and those who are touched by my work. When other people are depending on your help and guidance to succeed... you can\'t slack off. You can\'t just see something and move on. You\'ve got to call attention to it, educate people, and try to open their eyes. I have a moral obligation to try to wake people up and snap them out of the unhealthy habits that are holding them back from being the best version of themselves possible. And one of those unhealthy habits... one of those \"dumb things\" we humans do... is smoke cigarettes.\r\nCigarettes have always baffled me.
\r\nIn today\'s day and age the fact that cigarette smoking is as prevalent as it is blows the mind. We have science, studies, and proof that cigarettes are very bad for you. Life-threateningly bad, as a matter of fact! Not only that, but there are a litany of reasons why someone should not smoke... that it is, in fact... dumb to smoke.\r\nThey cost a LOT.
\r\nSeems the average pack of smokes these days costs $8 to $11 bucks. And it seems the average smoker (based on people I know) smokes a pack every 1 to 2 days. That means the average smoker is spending $30 to $60 per week on smoking. That\'s $120 to $240 a MONTH... or more! That\'s a lot of money! It\'s funny how these very same people might complain about spending $40 a month on a gym membership... but they have no problem spending 3x to 6x that much a month on smokes.\r\nThey\'re slowly killing you.
\r\nNot only are there no health benefits to cigarette smoking... it\'s actually doing harm to you! Yes, that\'s right, you are PAYING to slowly but surely take days, weeks, months, even YEARS off your life. It\'s been proven, at this point, that cigarettes have many harmful carcinogens, toxic ingredients, and nicotene, which is addictive. \"Big Tobacco\" is powerful, and they have the kind of clout and money to keep things from looking as bad as they really are. With that in mind... however bad you THINK smoking is for you... imagine how bad it must really be.\r\n\r\n**EDIT** In the spirit of not being a lazy sh*t and actually following my own guidance... here\'s a pretty solid link to some research on the health effects of smoking cigarettes. Here\'s another, here\'s another, and here\'s even a scholarly publication. Boom - sources.\r\nYou\'re exiling yourself.
\r\nThink about it. How often do you see signs that say \"no smoking\"? The vast majority of the population is not smoking. It\'s generally frowned upon as a result of the health effects and... well, let\'s be real... it\'s kind of gross. Yes, I understand that\'s very subjective, but I know I find it pretty gross, and if you look at a 50 year old smoker vs. a 50 year old non-smoker... the effects are staggering. Not to mention... well... put it this way...\r\nYou can\'t see most of the effects. But what if you could?
\r\nYou can\'t see most of the effects of smoking. Most of it happens inside your body... inside your throat, your lungs. What if you could see what cigarette smoking is actually doing to the insides of your body? Think that\'d change a smoker\'s mind? Well... that\'s the thing I saw on Facebook that got me so fired up today. Someone made a video that I simply had to draw attention to. A little science experiment, if you will. So take a look at the post on my Facebook page. Leave a comment, leave a \"like\" or reaction... and SHARE IT. The more people that see it... maybe someone will change their mind and stop smoking. Wouldn\'t that be nice? If we were collectively a little less dumb?','Why people smoke? Humans are dumb, ignorance is bliss.','','publish','open','open','','why-people-smoke-humans-are-dumb-ignorance-is-bliss','','','2017-11-29 15:45:33','2017-11-29 20:45:33','',0,'http://sothisisfitness.com/?p=1528',0,'post','',0),(1559,1,'2017-12-07 01:04:51','2017-12-07 06:04:51','It\'s just SHOES... why is this so complicated?
\r\nYou would think buying a pair of running shoes is as easy as finding your size, making sure you like how they look, and paying for them... right? Well, sadly, that has not been my experience. On Episode 67 of the podcast, though... I chat with a man who wants to make it nice and easy to find the best running shoes for you... and make it easy to buy them, too!\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nJens Jakob Andersen is a man on a mission.
\r\nJens created RunRepeat.com with a simple mission - make it easy to find your next running shoe. To do this, he\'s created a pretty solid one-stop-shop for running shoes. On his site you can find boatloads of reviews on shoes, you can find each shoe boiled down to pros and cons given by numerous expert and \"normal people\" reviews, and you can even buy the shoe via their \"deal links\". I have to admit... I was pretty impressed not just by the sheer volume of information on RunRepeat... but also by how non-threatening and easy-to-consume it all was.\r\nThe man has really done it, FitFriends.
\r\nIf you\'re looking for your next running shoe... you really should check it out. He provides all the info you could need, broken down in helpful, easy-to-understand ways and sorted to show you what is, arguably, the best shoes out there. That said, though... there\'s one important question left to answer that I HOPE you\'re asking:\r\nHow do I know the best running shoes... for ME?
\r\nThis is the question I posed to him... and while Jens and I may differ on some points... we can both definitely agree on one. Give a listen to our chat to hear the full discussion, and check below to see what, exactly, is in this episode!\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - Being sick is no fun
\r\n - Millinocket is finally here!
\r\n - A chat with Jens Jakob Andersen of RunRepeat.com\r\n
\r\n - Who he is
\r\n - What RunRepeat.com is
\r\n - What YOU need to know about buying running shoes
\r\n - And more
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n\r\n - Podcast Episode #16 - Millinocket & The Golden Road
\r\n - Millinocket Marathon Website
\r\n - Millinocket Live Podcast Facebook Event
\r\n - Jens Jakob Andersen on Facebook
\r\n - RunRepeat on Facebook
\r\n - Find RunRepeat.com online!
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Keep It Simple - How To Find The Best Running Shoes','','publish','open','open','','keep-it-simple-how-to-find-the-best-running-shoes','','','2017-12-07 01:04:51','2017-12-07 06:04:51','',0,'http://sothisisfitness.com/?p=1559',0,'post','',0),(1538,1,'2017-11-29 15:40:59','2017-11-29 20:40:59','','ashtray-ash-cigarettes-smoking','','inherit','open','closed','','ashtray-ash-cigarettes-smoking-46198','','','2017-11-29 15:41:23','2017-11-29 20:41:23','',1528,'http://sothisisfitness.com/wp-content/uploads/2017/11/ashtray-ash-cigarettes-smoking-46198.jpeg',0,'attachment','image/jpeg',0),(1539,1,'2017-11-29 15:45:33','2017-11-29 20:45:33','Humans are dumb.
\r\nLet\'s be honest here... humans do a lot of dumb stuff. We do these dumb things even though we KNOW they\'re dumb. Some dumb things are just dumb, and some are dumber than others. What about the dumb things... that are dangerous? If you could SEE the danger... would people still think it was just \"dumb\" and not \"downright stupid\"? Would people DO it anymore? What am I even going on about?\r\nI saw something today that fired me up.
\r\nIt happens sometimes, and usually after about 5 seconds I\'ve moved on and forgotten. That\'s how interesting, eye-catching things on the internet go, right? It\'s enough to grab you... then you move on. This one, though... this one I was determined to run with. Because I know most people are going to see the thing. They\'re going to \"like\" it, maybe comment, maybe tag a friend, maybe even share it. But then... they\'re gonna move on. Ultimately, they won\'t do anything with it and won\'t make a play to change lives. Today... I\'m gonna be different. You see...\r\nI\'m in the business of changing lives.
\r\nThis isn\'t just a time-waster for me. This isn\'t a weekend hobby. My job... the career I\'m building for myself... I am legitimately in the business of changing lives. My success is literally the success of those I work with directly and those who are touched by my work. When other people are depending on your help and guidance to succeed... you can\'t slack off. You can\'t just see something and move on. You\'ve got to call attention to it, educate people, and try to open their eyes. I have a moral obligation to try to wake people up and snap them out of the unhealthy habits that are holding them back from being the best version of themselves possible. And one of those unhealthy habits... one of those \"dumb things\" we humans do... is smoke cigarettes.\r\nCigarettes have always baffled me.
\r\nIn today\'s day and age the fact that cigarette smoking is as prevalent as it is blows the mind. We have science, studies, and proof that cigarettes are very bad for you. Life-threateningly bad, as a matter of fact! Not only that, but there are a litany of reasons why someone should not smoke... that it is, in fact... dumb to smoke.\r\nThey cost a LOT.
\r\nSeems the average pack of smokes these days costs $8 to $11 bucks. And it seems the average smoker (based on people I know) smokes a pack every 1 to 2 days. That means the average smoker is spending $30 to $60 per week on smoking. That\'s $120 to $240 a MONTH... or more! That\'s a lot of money! It\'s funny how these very same people might complain about spending $40 a month on a gym membership... but they have no problem spending 3x to 6x that much a month on smokes.\r\nThey\'re slowly killing you.
\r\nNot only are there no health benefits to cigarette smoking... it\'s actually doing harm to you! Yes, that\'s right, you are PAYING to slowly but surely take days, weeks, months, even YEARS off your life. It\'s been proven, at this point, that cigarettes have many harmful carcinogens, toxic ingredients, and nicotene, which is addictive. \"Big Tobacco\" is powerful, and they have the kind of clout and money to keep things from looking as bad as they really are. With that in mind... however bad you THINK smoking is for you... imagine how bad it must really be.\r\n\r\n**EDIT** In the spirit of not being a lazy sh*t and actually following my own guidance... here\'s a pretty solid link to some research on the health effects of smoking cigarettes. Here\'s another, here\'s another, and here\'s even a scholarly publication. Boom - sources.\r\nYou\'re exiling yourself.
\r\nThink about it. How often do you see signs that say \"no smoking\"? The vast majority of the population is not smoking. It\'s generally frowned upon as a result of the health effects and... well, let\'s be real... it\'s kind of gross. Yes, I understand that\'s very subjective, but I know I find it pretty gross, and if you look at a 50 year old smoker vs. a 50 year old non-smoker... the effects are staggering. Not to mention... well... put it this way...\r\nYou can\'t see most of the effects. But what if you could?
\r\nYou can\'t see most of the effects of smoking. Most of it happens inside your body... inside your throat, your lungs. What if you could see what cigarette smoking is actually doing to the insides of your body? Think that\'d change a smoker\'s mind? Well... that\'s the thing I saw on Facebook that got me so fired up today. Someone made a video that I simply had to draw attention to. A little science experiment, if you will. So take a look at the post on my Facebook page. Leave a comment, leave a \"like\" or reaction... and SHARE IT. The more people that see it... maybe someone will change their mind and stop smoking. Wouldn\'t that be nice? If we were collectively a little less dumb?','Why people smoke? Humans are dumb, ignorance is bliss.','','inherit','closed','closed','','1528-revision-v1','','','2017-11-29 15:45:33','2017-11-29 20:45:33','',1528,'http://sothisisfitness.com/2017/11/1528-revision-v1.html',0,'revision','',0),(1541,1,'2017-12-01 09:21:01','0000-00-00 00:00:00','\"Why do I care about this?\"
\r\nMost people under the age of 65 are not concerned about \"getting more fiber in my diet\". As a matter of fact, my first thought about fiber is two-fold: it\'s for old people and it makes you poop. Taking a fiber supplement has legitimately never been on my radar. Then an opportunity to work with Metamucil came through my inbox. They wanted me to do a two-week challenge. I thought it was a little strange... but I went for it, figuring myself a totally neutral party. Having done it... I have to say... I was surprised by my experience.\r\nSo what even IS fiber?
\r\nAs a personal trainer, I\'m kind of obliquely qualified to give some general nutrition guidance. My knowledge and expertise is more specifically in the \"fitness\" part of \"health & fitness\". I say that so I can feel better admitting that prior to this Metamucil 2 Week Challenge... I didn\'t really know what exactly \"dietary fiber\" was or what it did. After a bit of self-education... now I do. The quick and dirty is, it\'s the part of plants that your body doesn\'t exactly digest or absorb. It\'s not fat, carbs, or protein... it\'s what your grandpa might\'ve called \"roughage\". It literally just passes through more or less intact. Seems to me to be that fiber\'s main purpose in our diet... is to make sure we\'re \"regular\".\r\nThat\'s right, friends. \"Regular\".
\r\nThe digestive system is meant to function in a particular way... a regular way. The food we eat is digested, nutrients are absorbed, and the waste is slowly moved through, forms a stool, and it\'s evacuated from the body. It may seem \"icky\", but hey, we also puke during workouts and poop in the same port-o-toilet 500 other runners shared that day... humans are gross sometimes. As it turns out, fiber can have some other benefits. Which, I suppose, brings me to my own personal experience with the product.\r\nMy experience with Metamucil 4 in 1 Multihealth
\r\nI have to say, overall I\'m (so far) pleasantly surprised. I did nothing more than simply mix it in a glass of water and drink it prior to breakfast. Later I also worked it in before lunch. I started with one teaspoon, per their guidelines, to gauge reaction, then upped it to two. It was just like adding another beverage to my routine, which was just fine by me... didn\'t have to do anything special to work it in.\r\n\r\nThey claim 4 main benefits on the product packaging (hence 4 in 1 multihealth). Of these benefits, you\'d need a doctor to confirm 2 of them, and you can pretty much tell whether or not the other 2 are happening.\r\n1 - \"Feel Less Hungry\"
\r\nYes, apparently one of the things dietary fiber can do is help you to feel less hungry in-between meals. Fiber, simply put, takes up space in your stomach. Some forms of fiber even expand, taking up more room. Metamucil uses a particular kind of fiber derived from Psyllium Husk, which does kind of a cool thing - it turns to a gel. That\'s probably why the packaging says to stir briskly and drink promptly - you\'d much prefer it do that inside your stomach.\r\n\r\nIn the end, yes - I most certainly noticed I felt less hungry in-between meals. This has actually been an issue for me lately, as I\'ve been having trouble curbing the hunger-monster in my gut. Needless to say, I was pretty pleased to experience this benefit. That gel state, as it happens, does some other cool things.\r\n2 - \"Helps maintain healthy blood sugar levels...\"
\r\nThis is one of those benefits you\'d likely need a doctor to help you figure out (or at least, a blood glucose testing device). When the Metamucil fiber turns to gel in your stomach, it traps some sugars and carbs within it, preventing them from being digested in the stomach. It carries these sugars and carbs farther through the digestive tract, to the small intestine, where it\'s slowly absorbed into the blood stream. This slower absorption in the intestine, rather than the much faster absorption in the stomach, results in a more regular blood sugar level. I don\'t routinely test my blood glucose, so can\'t speak on that just yet.\r\n3 - \"Helps lower cholesterol\"
\r\nThis is another one for a doctor to test. In short, that gel traps some bile acids in the small intestine which is then released in the large intestine with the rest of the waste. Your body uses stored cholesterol to replace that bile acid. Again, can\'t really speak on that one just yet.\r\n4 - \"Promotes digestive health\"
\r\nI think we all know by now this basically means \"things are moving as they should\". This one I think I can say I\'ve noticed a positive uptick in. I feel like this is a weird, or \"gross\" thing to talk about... I mean, really, who wants to talk about poop? But ultimately, it\'s important to make sure the entire digestive system is working correctly in order to be sure your body is functioning optimally. And yes, ultimately that ends in poop. So there it is - pooping on a regular schedule (whatever that is for you) and those poops themselves being somewhat consistent, well... that\'s a good indicator that things are functioning as intended.\r\nThere are other things, too.
\r\nThose four prime benefits Metamucil claims aren\'t the final word, either. For one - I don\'t know that I can say it\'s definitively related, but I do feel a little bit more energized ever since I started doing this little challenge, too. Is it related? Perhaps. Maybe my energized feeling is a product of my system working correctly. Who knows. There\'s also the matter of flavor. The particular canister of Metamucil 4 in 1 I had came in an \"orange smooth\" flavor which I actually found somewhat reminiscent of OJ... or at least Tang. Either way, I found it more pleasant than offensive, so there\'s that.\r\nOverall, this was a positive experience.
\r\nI have to say, had this opportunity to work with Metamucil never come along... I probably would never have thought to take a fiber supplement. I\'m glad it did, and I\'m glad I tried it. The TRUE test will be if I go buy another cannister once the one they sent me runs out. We shall see ;)','the dirty truth about fiber - Metamucil Review','','draft','open','open','','','','','2017-12-01 09:21:01','2017-12-01 14:21:01','',0,'http://sothisisfitness.com/?p=1541',0,'post','',0),(1534,0,'2017-11-29 11:47:25','2017-11-29 16:47:25','Humans are dumb.
\nLet\'s be honest here... humans do a lot of dumb stuff. We do these dumb things even though we KNOW they\'re dumb. Some dumb things are just dumb, and some are dumber than others. What about the dumb things... that are dangerous? If you could SEE the danger... would people still think it was just \"dumb\" and not \"downright stupid\"? Would people DO it anymore?\nI saw something today that fired me up.
\nIt happens sometimes, and usually after about 5 seconds I\'ve moved on and forgotten. That\'s how interesting, eye-catching things on the internet go, right? It\'s enough to grab you... then you move on. This one, though... this one I was determined to run with. Because I know most people are going to see the thing. They\'re going to \"like\" it, maybe comment, maybe tag a friend, maybe even share it. But then... they\'re gonna move on. Ultimately, they won\'t do anything with it and won\'t make a play to change lives. Today... I\'m gonna be different. You see...\nI\'m in the business of changing lives.
\nThis isn\'t just a time-waster for me. This isn\'t a weekend hobby. My job... the career I\'m building for myself... I am legitimately in the business of changing lives. My success is literally the success of those I work with directly and those who are touched by my work. When other people are depending on your help and guidance to succeed... you can\'t slack off. You can\'t just see something and move on. You\'ve got to call attention to it, educate people, and try to open their eyes. I have a moral obligation to try to wake people up and snap them out of the unhealthy habits that are holding them back from being the best version of themselves possible. And one of those unhealthy habits... one of those \"dumb things\" we humans do... is smoke cigarettes.\n\n ','Why people smoke? Humans are dumb, Ig','','inherit','closed','closed','','1528-revision-v1','','','2017-11-29 11:47:25','2017-11-29 16:47:25','',1528,'http://sothisisfitness.com/2017/11/1528-revision-v1.html',0,'revision','',0),(1533,0,'2017-11-29 11:45:21','2017-11-29 16:45:21','Humans are dumb.
\nLet\'s be honest here... humans do a lot of dumb stuff. We do these dumb things even though we KNOW they\'re dumb. Some dumb things are just dumb, and some are dumber than others. What about the dumb things... that are dangerous? If you could SEE the danger... would people still think it was just \"dumb\" and not \"downright stupid\"? Would people DO it anymore?\nI saw something today that fired me up.
\nIt happens sometimes, and usually after about 5 seconds I\'ve moved on and forgotten. That\'s how interesting, eye-catching things on the internet go, right? It\'s enough to grab you... then you move on. This one, though... this one I was determined to run with. Because I know most people are going to see the thing. They\'re going to \"like\" it, maybe comment, maybe tag a friend, maybe even share it. But then... they\'re gonna move on. Ultimately, they won\'t do anything with it and won\'t make a play to change lives. Today... I\'m gonna be different. You see...\nI\'m in the business of changing lives.
\nThis isn\'t just a time-waster for me. This isn\'t a weekend hobby. My job... the career I\'m building for myself... I am legitimately in the business of changing lives. My success is literally the success of those I work with directly and those who are touched by my work. When other people are depending on your help and guidance to succeed... you can\'t slack off. You can\'t just see something and move on. You\'ve got to call attention to it, educate people, and try to open their eyes. I have a moral obligation to try to wake people up and snap them out of the unhealthy habits that are holding them back from being the best version of themselves possible. And one of those unhealthy habits... one of those \"dumb things\" we humans do... is smoke cigarettes.\n\n ','Humans are dumb. Cigarette smoking... and why ignorance is bliss','','inherit','closed','closed','','1528-revision-v1','','','2017-11-29 11:45:21','2017-11-29 16:45:21','',1528,'http://sothisisfitness.com/2017/11/1528-revision-v1.html',0,'revision','',0),(1535,1,'2017-11-29 13:03:01','2017-11-29 18:03:01','Humans are dumb.
\r\nLet\'s be honest here... humans do a lot of dumb stuff. We do these dumb things even though we KNOW they\'re dumb. Some dumb things are just dumb, and some are dumber than others. What about the dumb things... that are dangerous? If you could SEE the danger... would people still think it was just \"dumb\" and not \"downright stupid\"? Would people DO it anymore? What am I even going on about?\r\nI saw something today that fired me up.
\r\nIt happens sometimes, and usually after about 5 seconds I\'ve moved on and forgotten. That\'s how interesting, eye-catching things on the internet go, right? It\'s enough to grab you... then you move on. This one, though... this one I was determined to run with. Because I know most people are going to see the thing. They\'re going to \"like\" it, maybe comment, maybe tag a friend, maybe even share it. But then... they\'re gonna move on. Ultimately, they won\'t do anything with it and won\'t make a play to change lives. Today... I\'m gonna be different. You see...\r\nI\'m in the business of changing lives.
\r\nThis isn\'t just a time-waster for me. This isn\'t a weekend hobby. My job... the career I\'m building for myself... I am legitimately in the business of changing lives. My success is literally the success of those I work with directly and those who are touched by my work. When other people are depending on your help and guidance to succeed... you can\'t slack off. You can\'t just see something and move on. You\'ve got to call attention to it, educate people, and try to open their eyes. I have a moral obligation to try to wake people up and snap them out of the unhealthy habits that are holding them back from being the best version of themselves possible. And one of those unhealthy habits... one of those \"dumb things\" we humans do... is smoke cigarettes.\r\nCigarettes have always baffled me.
\r\nIn today\'s day and age the fact that cigarette smoking is as prevalent as it is blows the mind. We have science, studies, and proof that cigarettes are very bad for you. Life-threateningly bad, as a matter of fact! Not only that, but there are a litany of reasons why someone should not smoke... that it is, in fact... dumb to smoke.','Why people smoke? Humans are dumb, ignorance is bliss.','','inherit','closed','closed','','1528-revision-v1','','','2017-11-29 13:03:01','2017-11-29 18:03:01','',1528,'http://sothisisfitness.com/2017/11/1528-revision-v1.html',0,'revision','',0),(1537,1,'2017-11-29 15:07:35','2017-11-29 20:07:35','Humans are dumb.
\r\nLet\'s be honest here... humans do a lot of dumb stuff. We do these dumb things even though we KNOW they\'re dumb. Some dumb things are just dumb, and some are dumber than others. What about the dumb things... that are dangerous? If you could SEE the danger... would people still think it was just \"dumb\" and not \"downright stupid\"? Would people DO it anymore? What am I even going on about?\r\nI saw something today that fired me up.
\r\nIt happens sometimes, and usually after about 5 seconds I\'ve moved on and forgotten. That\'s how interesting, eye-catching things on the internet go, right? It\'s enough to grab you... then you move on. This one, though... this one I was determined to run with. Because I know most people are going to see the thing. They\'re going to \"like\" it, maybe comment, maybe tag a friend, maybe even share it. But then... they\'re gonna move on. Ultimately, they won\'t do anything with it and won\'t make a play to change lives. Today... I\'m gonna be different. You see...\r\nI\'m in the business of changing lives.
\r\nThis isn\'t just a time-waster for me. This isn\'t a weekend hobby. My job... the career I\'m building for myself... I am legitimately in the business of changing lives. My success is literally the success of those I work with directly and those who are touched by my work. When other people are depending on your help and guidance to succeed... you can\'t slack off. You can\'t just see something and move on. You\'ve got to call attention to it, educate people, and try to open their eyes. I have a moral obligation to try to wake people up and snap them out of the unhealthy habits that are holding them back from being the best version of themselves possible. And one of those unhealthy habits... one of those \"dumb things\" we humans do... is smoke cigarettes.\r\nCigarettes have always baffled me.
\r\nIn today\'s day and age the fact that cigarette smoking is as prevalent as it is blows the mind. We have science, studies, and proof that cigarettes are very bad for you. Life-threateningly bad, as a matter of fact! Not only that, but there are a litany of reasons why someone should not smoke... that it is, in fact... dumb to smoke.\r\nThey cost a LOT.
\r\nSeems the average pack of smokes these days costs $8 to $11 bucks. And it seems the average smoker (based on people I know) smokes a pack every 1 to 2 days. That means the average smoker is spending $30 to $60 per week on smoking. That\'s $120 to $240 a MONTH... or more! That\'s a lot of money! It\'s funny how these very same people might complain about spending $40 a month on a gym membership... but they have no problem spending 3x to 6x that much a month on smokes.\r\nThey\'re slowly killing you.
\r\nNot only are there no health benefits to cigarette smoking... it\'s actually doing harm to you! Yes, that\'s right, you are PAYING to slowly but surely take days, weeks, months, even YEARS off your life. It\'s been proven, at this point, that cigarettes have many harmful carcinogens, toxic ingredients, and nicotene, which is addictive. \"Big Tobacco\" is powerful, and they have the kind of clout and money to keep things from looking as bad as they really are. With that in mind... however bad you THINK smoking is for you... imagine how bad it must really be.\r\nYou\'re exiling yourself.
\r\nThink about it. How often do you see signs that say \"no smoking\"? The vast majority of the population is not smoking. It\'s generally frowned upon as a result of the health effects and... well, let\'s be real... it\'s kind of gross. Yes, I understand that\'s very subjective, but I know I find it pretty gross, and if you look at a 50 year old smoker vs. a 50 year old non-smoker... the effects are staggering. Not to mention... well... put it this way...\r\nYou can\'t see most of the effects. But what if you could?
\r\nYou can\'t see most of the effects of smoking. Most of it happens inside your body... inside your throat, your lungs. What if you could see what cigarette smoking is actually doing to the insides of your body? Think that\'d change a smoker\'s mind? Well... that\'s the thing I saw on Facebook that got me so fired up today. Someone made a video that I simply had to draw attention to. A little science experiment, if you will. So take a look at the post on my Facebook page. Leave a comment, leave a \"like\" or reaction... and SHARE IT. The more people that see it... maybe someone will change their mind and stop smoking. Wouldn\'t that be nice? If we were collectively a little less dumb?','Why people smoke? Humans are dumb, ignorance is bliss.','','inherit','closed','closed','','1528-revision-v1','','','2017-11-29 15:07:35','2017-11-29 20:07:35','',1528,'http://sothisisfitness.com/2017/11/1528-revision-v1.html',0,'revision','',0),(1542,1,'2017-11-30 15:53:58','2017-11-30 20:53:58','\"Why do I care about this?\"
\r\nMost people under the age of 65 are not concerned about \"getting more fiber in my diet\". As a matter of fact, my first thought about fiber is two-fold: it\'s for old people and it makes you poop. Taking a fiber supplement has legitimately never been on my radar. Then an opportunity to work with Metamucil came through my inbox. They wanted me to do a two-week challenge. I thought it was a little strange... but I went for it, figuring myself a totally neutral party. Having done it... I have to say... I was surprised by my experience.\r\nSo what even IS fiber?
\r\nAs a personal trainer, I\'m kind of obliquely qualified to give some general nutrition guidance. My knowledge and expertise is more specifically in the \"fitness\" part of \"health & fitness\". I say that so I can feel better admitting that prior to this Metamucil 2 Week Challenge... I didn\'t really know what exactly \"dietary fiber\" was or what it did. After a bit of self-education... now I do. The quick and dirty is, it\'s the part of plants that your body doesn\'t exactly digest. It\'s not fat, carbs, or protein... it\'s what your grandpa might\'ve called \"roughage\". It literally just passes through more or less intact. Seems to me to be that fiber\'s main purpose in our diet... is to make sure we\'re \"regular\".\r\nThat\'s right, friends. \"Regular\".
\r\nThe digestive system is meant to function in a particular way... a regular way. The food we eat is digested, nutrients are absorbed, and the waste is slowly moved through, forms a stool, and it\'s evacuated from the body. It may seem \"icky\", but hey, we also puke during workouts and poop in the same box 500 other runners shared that day... humans are gross sometimes. As it turns out, fiber can have some other benefits. Which, I suppose, brings me to my own personal experience with the product.\r\nMy experience with Metamucil 4 in 1 Multihealth
\r\nI have to say, overall I\'m (so far) pleasantly surprised. They claim 4 main benefits on the product packaging (hence 4 in 1 multihealth). Of these benefits, you\'d need a doctor to confirm 2 of them, and you can pretty much tell whether or not the other 2 are happening.\r\n1 - \"Feel Less Hungry\"
\r\nYes, apparently one of the things dietary fiber can do is help you to feel less hungry in-between meals. Fiber, simply put, takes up space in your stomach. Some forms of fiber even expand, taking up more room. Metamucil uses a particular kind of fiber derived from Psyllium Husk, which does kind of a cool thing - it turns to a gel. That\'s probably why the packaging says to stir briskly and drink promptly - you\'d much prefer it do that inside your stomach.\r\n\r\nIn the end, yes - I most certainly noticed I felt less hungry in-between meals. This has actually been an issue for me lately, as I\'ve been having trouble curbing the hunger-monster in my gut. Needless to say, I was pretty pleased to experience this benefit. That gel state, as it happens, does some other cool things.\r\n2 - \"Helps maintain healthy blood sugar levels...\"
\r\nThis is one of those benefits you\'d likely need a doctor to help you figure out (or at least, a blood glucose testing device). When the Metamucil fiber turns to gel in your stomach, it traps some sugars and carbs within it, preventing them from being digested in the stomach. It carries these sugars and carbs farther through the digestive tract, to the small intestine, where it\'s slowly absorbed into the blood stream. This slower absorption in the intestine, rather than the much faster absorption in the stomach, results in a more regular blood sugar level. I don\'t routinely test my blood glucose, so can\'t speak on that just yet.\r\n3 - \"Helps lower cholesterol\"
\r\nThis is another one for a doctor to test. In short, that gel traps some bile acids in the small intestine which is then released in the large intestine with the rest of the waste. Your body uses stored cholesterol to replace that bile acid. Again, can\'t really speak on that one just yet.\r\n4 - \"Promotes digestive health\"
\r\nI think we all know by now this basically means \"things are moving as they should\". This one I think I can say I\'ve noticed a positive uptick in. I feel like this is a weird, or \"gross\" thing to talk about... I mean, really, who wants to talk about poop? But ultimately, it\'s important to make sure the entire digestive system is working correctly in order to be sure your body is functioning optimally. And yes, ultimately that ends in poop. So there it is - pooping on a regular schedule (whatever that is for you) and those poops themselves being somewhat consistent, well... that\'s a good indicator that things are functioning as intended.\r\nThere are other things, too.
\r\nThose four prime benefits Metamucil claims aren\'t the final word, either. For one - I don\'t know that I can say it\'s definitively related, but I do feel a little bit more energized ever since I started doing this little challenge, too. Is it related? Perhaps. Maybe my energized feeling is a product of my system working correctly. Who knows. There\'s also the matter of flavor. The particular canister of Metamucil 4 in 1 I had came in an \"orange smooth\" flavor which I actually found somewhat reminiscent of OJ... or at least Tang. Either way, I found it more pleasant than offensive, so there\'s that.\r\nOverall, this was a positive experience.
\r\nI have to say, had this opportunity to work with Metamucil never come along... I probably would never have thought to take a fiber supplement. I\'m glad it did, and I\'m glad I tried it. The TRUE test will be if I go buy another cannister once the one they sent me runs out. We shall see ;)','the dirty truth about fiber - Metamucil Review','','inherit','closed','closed','','1541-revision-v1','','','2017-11-30 15:53:58','2017-11-30 20:53:58','',1541,'http://sothisisfitness.com/2017/11/1541-revision-v1.html',0,'revision','',0),(1543,1,'2017-11-30 15:56:35','2017-11-30 20:56:35','\"Why do I care about this?\"
\r\nMost people under the age of 65 are not concerned about \"getting more fiber in my diet\". As a matter of fact, my first thought about fiber is two-fold: it\'s for old people and it makes you poop. Taking a fiber supplement has legitimately never been on my radar. Then an opportunity to work with Metamucil came through my inbox. They wanted me to do a two-week challenge. I thought it was a little strange... but I went for it, figuring myself a totally neutral party. Having done it... I have to say... I was surprised by my experience.\r\nSo what even IS fiber?
\r\nAs a personal trainer, I\'m kind of obliquely qualified to give some general nutrition guidance. My knowledge and expertise is more specifically in the \"fitness\" part of \"health & fitness\". I say that so I can feel better admitting that prior to this Metamucil 2 Week Challenge... I didn\'t really know what exactly \"dietary fiber\" was or what it did. After a bit of self-education... now I do. The quick and dirty is, it\'s the part of plants that your body doesn\'t exactly digest. It\'s not fat, carbs, or protein... it\'s what your grandpa might\'ve called \"roughage\". It literally just passes through more or less intact. Seems to me to be that fiber\'s main purpose in our diet... is to make sure we\'re \"regular\".\r\nThat\'s right, friends. \"Regular\".
\r\nThe digestive system is meant to function in a particular way... a regular way. The food we eat is digested, nutrients are absorbed, and the waste is slowly moved through, forms a stool, and it\'s evacuated from the body. It may seem \"icky\", but hey, we also puke during workouts and poop in the same box 500 other runners shared that day... humans are gross sometimes. As it turns out, fiber can have some other benefits. Which, I suppose, brings me to my own personal experience with the product.\r\nMy experience with Metamucil 4 in 1 Multihealth
\r\nI have to say, overall I\'m (so far) pleasantly surprised. I did nothing more than simply mix it in a glass of water and drink it prior to breakfast. Later I also worked it in before lunch. I started with one teaspoon, per their guidelines, to gauge reaction, then upped it to two. It was just like adding another beverage to my routine, which was just fine by me... didn\'t have to do anything special to work it in.\r\n\r\nThey claim 4 main benefits on the product packaging (hence 4 in 1 multihealth). Of these benefits, you\'d need a doctor to confirm 2 of them, and you can pretty much tell whether or not the other 2 are happening.\r\n1 - \"Feel Less Hungry\"
\r\nYes, apparently one of the things dietary fiber can do is help you to feel less hungry in-between meals. Fiber, simply put, takes up space in your stomach. Some forms of fiber even expand, taking up more room. Metamucil uses a particular kind of fiber derived from Psyllium Husk, which does kind of a cool thing - it turns to a gel. That\'s probably why the packaging says to stir briskly and drink promptly - you\'d much prefer it do that inside your stomach.\r\n\r\nIn the end, yes - I most certainly noticed I felt less hungry in-between meals. This has actually been an issue for me lately, as I\'ve been having trouble curbing the hunger-monster in my gut. Needless to say, I was pretty pleased to experience this benefit. That gel state, as it happens, does some other cool things.\r\n2 - \"Helps maintain healthy blood sugar levels...\"
\r\nThis is one of those benefits you\'d likely need a doctor to help you figure out (or at least, a blood glucose testing device). When the Metamucil fiber turns to gel in your stomach, it traps some sugars and carbs within it, preventing them from being digested in the stomach. It carries these sugars and carbs farther through the digestive tract, to the small intestine, where it\'s slowly absorbed into the blood stream. This slower absorption in the intestine, rather than the much faster absorption in the stomach, results in a more regular blood sugar level. I don\'t routinely test my blood glucose, so can\'t speak on that just yet.\r\n3 - \"Helps lower cholesterol\"
\r\nThis is another one for a doctor to test. In short, that gel traps some bile acids in the small intestine which is then released in the large intestine with the rest of the waste. Your body uses stored cholesterol to replace that bile acid. Again, can\'t really speak on that one just yet.\r\n4 - \"Promotes digestive health\"
\r\nI think we all know by now this basically means \"things are moving as they should\". This one I think I can say I\'ve noticed a positive uptick in. I feel like this is a weird, or \"gross\" thing to talk about... I mean, really, who wants to talk about poop? But ultimately, it\'s important to make sure the entire digestive system is working correctly in order to be sure your body is functioning optimally. And yes, ultimately that ends in poop. So there it is - pooping on a regular schedule (whatever that is for you) and those poops themselves being somewhat consistent, well... that\'s a good indicator that things are functioning as intended.\r\nThere are other things, too.
\r\nThose four prime benefits Metamucil claims aren\'t the final word, either. For one - I don\'t know that I can say it\'s definitively related, but I do feel a little bit more energized ever since I started doing this little challenge, too. Is it related? Perhaps. Maybe my energized feeling is a product of my system working correctly. Who knows. There\'s also the matter of flavor. The particular canister of Metamucil 4 in 1 I had came in an \"orange smooth\" flavor which I actually found somewhat reminiscent of OJ... or at least Tang. Either way, I found it more pleasant than offensive, so there\'s that.\r\nOverall, this was a positive experience.
\r\nI have to say, had this opportunity to work with Metamucil never come along... I probably would never have thought to take a fiber supplement. I\'m glad it did, and I\'m glad I tried it. The TRUE test will be if I go buy another cannister once the one they sent me runs out. We shall see ;)','the dirty truth about fiber - Metamucil Review','','inherit','closed','closed','','1541-revision-v1','','','2017-11-30 15:56:35','2017-11-30 20:56:35','',1541,'http://sothisisfitness.com/2017/11/1541-revision-v1.html',0,'revision','',0),(1544,1,'2017-11-30 21:15:39','2017-12-01 02:15:39','\"Why do I care about this?\"
\r\nMost people under the age of 65 are not concerned about \"getting more fiber in my diet\". As a matter of fact, my first thought about fiber is two-fold: it\'s for old people and it makes you poop. Taking a fiber supplement has legitimately never been on my radar. Then an opportunity to work with Metamucil came through my inbox. They wanted me to do a two-week challenge. I thought it was a little strange... but I went for it, figuring myself a totally neutral party. Having done it... I have to say... I was surprised by my experience.\r\nSo what even IS fiber?
\r\nAs a personal trainer, I\'m kind of obliquely qualified to give some general nutrition guidance. My knowledge and expertise is more specifically in the \"fitness\" part of \"health & fitness\". I say that so I can feel better admitting that prior to this Metamucil 2 Week Challenge... I didn\'t really know what exactly \"dietary fiber\" was or what it did. After a bit of self-education... now I do. The quick and dirty is, it\'s the part of plants that your body doesn\'t exactly digest or absorb. It\'s not fat, carbs, or protein... it\'s what your grandpa might\'ve called \"roughage\". It literally just passes through more or less intact. Seems to me to be that fiber\'s main purpose in our diet... is to make sure we\'re \"regular\".\r\nThat\'s right, friends. \"Regular\".
\r\nThe digestive system is meant to function in a particular way... a regular way. The food we eat is digested, nutrients are absorbed, and the waste is slowly moved through, forms a stool, and it\'s evacuated from the body. It may seem \"icky\", but hey, we also puke during workouts and poop in the same box 500 other runners shared that day... humans are gross sometimes. As it turns out, fiber can have some other benefits. Which, I suppose, brings me to my own personal experience with the product.\r\nMy experience with Metamucil 4 in 1 Multihealth
\r\nI have to say, overall I\'m (so far) pleasantly surprised. I did nothing more than simply mix it in a glass of water and drink it prior to breakfast. Later I also worked it in before lunch. I started with one teaspoon, per their guidelines, to gauge reaction, then upped it to two. It was just like adding another beverage to my routine, which was just fine by me... didn\'t have to do anything special to work it in.\r\n\r\nThey claim 4 main benefits on the product packaging (hence 4 in 1 multihealth). Of these benefits, you\'d need a doctor to confirm 2 of them, and you can pretty much tell whether or not the other 2 are happening.\r\n1 - \"Feel Less Hungry\"
\r\nYes, apparently one of the things dietary fiber can do is help you to feel less hungry in-between meals. Fiber, simply put, takes up space in your stomach. Some forms of fiber even expand, taking up more room. Metamucil uses a particular kind of fiber derived from Psyllium Husk, which does kind of a cool thing - it turns to a gel. That\'s probably why the packaging says to stir briskly and drink promptly - you\'d much prefer it do that inside your stomach.\r\n\r\nIn the end, yes - I most certainly noticed I felt less hungry in-between meals. This has actually been an issue for me lately, as I\'ve been having trouble curbing the hunger-monster in my gut. Needless to say, I was pretty pleased to experience this benefit. That gel state, as it happens, does some other cool things.\r\n2 - \"Helps maintain healthy blood sugar levels...\"
\r\nThis is one of those benefits you\'d likely need a doctor to help you figure out (or at least, a blood glucose testing device). When the Metamucil fiber turns to gel in your stomach, it traps some sugars and carbs within it, preventing them from being digested in the stomach. It carries these sugars and carbs farther through the digestive tract, to the small intestine, where it\'s slowly absorbed into the blood stream. This slower absorption in the intestine, rather than the much faster absorption in the stomach, results in a more regular blood sugar level. I don\'t routinely test my blood glucose, so can\'t speak on that just yet.\r\n3 - \"Helps lower cholesterol\"
\r\nThis is another one for a doctor to test. In short, that gel traps some bile acids in the small intestine which is then released in the large intestine with the rest of the waste. Your body uses stored cholesterol to replace that bile acid. Again, can\'t really speak on that one just yet.\r\n4 - \"Promotes digestive health\"
\r\nI think we all know by now this basically means \"things are moving as they should\". This one I think I can say I\'ve noticed a positive uptick in. I feel like this is a weird, or \"gross\" thing to talk about... I mean, really, who wants to talk about poop? But ultimately, it\'s important to make sure the entire digestive system is working correctly in order to be sure your body is functioning optimally. And yes, ultimately that ends in poop. So there it is - pooping on a regular schedule (whatever that is for you) and those poops themselves being somewhat consistent, well... that\'s a good indicator that things are functioning as intended.\r\nThere are other things, too.
\r\nThose four prime benefits Metamucil claims aren\'t the final word, either. For one - I don\'t know that I can say it\'s definitively related, but I do feel a little bit more energized ever since I started doing this little challenge, too. Is it related? Perhaps. Maybe my energized feeling is a product of my system working correctly. Who knows. There\'s also the matter of flavor. The particular canister of Metamucil 4 in 1 I had came in an \"orange smooth\" flavor which I actually found somewhat reminiscent of OJ... or at least Tang. Either way, I found it more pleasant than offensive, so there\'s that.\r\nOverall, this was a positive experience.
\r\nI have to say, had this opportunity to work with Metamucil never come along... I probably would never have thought to take a fiber supplement. I\'m glad it did, and I\'m glad I tried it. The TRUE test will be if I go buy another cannister once the one they sent me runs out. We shall see ;)','the dirty truth about fiber - Metamucil Review','','inherit','closed','closed','','1541-revision-v1','','','2017-11-30 21:15:39','2017-12-01 02:15:39','',1541,'http://sothisisfitness.com/2017/11/1541-revision-v1.html',0,'revision','',0),(1545,1,'2017-12-01 09:21:01','2017-12-01 14:21:01','\"Why do I care about this?\"
\r\nMost people under the age of 65 are not concerned about \"getting more fiber in my diet\". As a matter of fact, my first thought about fiber is two-fold: it\'s for old people and it makes you poop. Taking a fiber supplement has legitimately never been on my radar. Then an opportunity to work with Metamucil came through my inbox. They wanted me to do a two-week challenge. I thought it was a little strange... but I went for it, figuring myself a totally neutral party. Having done it... I have to say... I was surprised by my experience.\r\nSo what even IS fiber?
\r\nAs a personal trainer, I\'m kind of obliquely qualified to give some general nutrition guidance. My knowledge and expertise is more specifically in the \"fitness\" part of \"health & fitness\". I say that so I can feel better admitting that prior to this Metamucil 2 Week Challenge... I didn\'t really know what exactly \"dietary fiber\" was or what it did. After a bit of self-education... now I do. The quick and dirty is, it\'s the part of plants that your body doesn\'t exactly digest or absorb. It\'s not fat, carbs, or protein... it\'s what your grandpa might\'ve called \"roughage\". It literally just passes through more or less intact. Seems to me to be that fiber\'s main purpose in our diet... is to make sure we\'re \"regular\".\r\nThat\'s right, friends. \"Regular\".
\r\nThe digestive system is meant to function in a particular way... a regular way. The food we eat is digested, nutrients are absorbed, and the waste is slowly moved through, forms a stool, and it\'s evacuated from the body. It may seem \"icky\", but hey, we also puke during workouts and poop in the same port-o-toilet 500 other runners shared that day... humans are gross sometimes. As it turns out, fiber can have some other benefits. Which, I suppose, brings me to my own personal experience with the product.\r\nMy experience with Metamucil 4 in 1 Multihealth
\r\nI have to say, overall I\'m (so far) pleasantly surprised. I did nothing more than simply mix it in a glass of water and drink it prior to breakfast. Later I also worked it in before lunch. I started with one teaspoon, per their guidelines, to gauge reaction, then upped it to two. It was just like adding another beverage to my routine, which was just fine by me... didn\'t have to do anything special to work it in.\r\n\r\nThey claim 4 main benefits on the product packaging (hence 4 in 1 multihealth). Of these benefits, you\'d need a doctor to confirm 2 of them, and you can pretty much tell whether or not the other 2 are happening.\r\n1 - \"Feel Less Hungry\"
\r\nYes, apparently one of the things dietary fiber can do is help you to feel less hungry in-between meals. Fiber, simply put, takes up space in your stomach. Some forms of fiber even expand, taking up more room. Metamucil uses a particular kind of fiber derived from Psyllium Husk, which does kind of a cool thing - it turns to a gel. That\'s probably why the packaging says to stir briskly and drink promptly - you\'d much prefer it do that inside your stomach.\r\n\r\nIn the end, yes - I most certainly noticed I felt less hungry in-between meals. This has actually been an issue for me lately, as I\'ve been having trouble curbing the hunger-monster in my gut. Needless to say, I was pretty pleased to experience this benefit. That gel state, as it happens, does some other cool things.\r\n2 - \"Helps maintain healthy blood sugar levels...\"
\r\nThis is one of those benefits you\'d likely need a doctor to help you figure out (or at least, a blood glucose testing device). When the Metamucil fiber turns to gel in your stomach, it traps some sugars and carbs within it, preventing them from being digested in the stomach. It carries these sugars and carbs farther through the digestive tract, to the small intestine, where it\'s slowly absorbed into the blood stream. This slower absorption in the intestine, rather than the much faster absorption in the stomach, results in a more regular blood sugar level. I don\'t routinely test my blood glucose, so can\'t speak on that just yet.\r\n3 - \"Helps lower cholesterol\"
\r\nThis is another one for a doctor to test. In short, that gel traps some bile acids in the small intestine which is then released in the large intestine with the rest of the waste. Your body uses stored cholesterol to replace that bile acid. Again, can\'t really speak on that one just yet.\r\n4 - \"Promotes digestive health\"
\r\nI think we all know by now this basically means \"things are moving as they should\". This one I think I can say I\'ve noticed a positive uptick in. I feel like this is a weird, or \"gross\" thing to talk about... I mean, really, who wants to talk about poop? But ultimately, it\'s important to make sure the entire digestive system is working correctly in order to be sure your body is functioning optimally. And yes, ultimately that ends in poop. So there it is - pooping on a regular schedule (whatever that is for you) and those poops themselves being somewhat consistent, well... that\'s a good indicator that things are functioning as intended.\r\nThere are other things, too.
\r\nThose four prime benefits Metamucil claims aren\'t the final word, either. For one - I don\'t know that I can say it\'s definitively related, but I do feel a little bit more energized ever since I started doing this little challenge, too. Is it related? Perhaps. Maybe my energized feeling is a product of my system working correctly. Who knows. There\'s also the matter of flavor. The particular canister of Metamucil 4 in 1 I had came in an \"orange smooth\" flavor which I actually found somewhat reminiscent of OJ... or at least Tang. Either way, I found it more pleasant than offensive, so there\'s that.\r\nOverall, this was a positive experience.
\r\nI have to say, had this opportunity to work with Metamucil never come along... I probably would never have thought to take a fiber supplement. I\'m glad it did, and I\'m glad I tried it. The TRUE test will be if I go buy another cannister once the one they sent me runs out. We shall see ;)','the dirty truth about fiber - Metamucil Review','','inherit','closed','closed','','1541-revision-v1','','','2017-12-01 09:21:01','2017-12-01 14:21:01','',1541,'http://sothisisfitness.com/2017/12/1541-revision-v1.html',0,'revision','',0),(1547,1,'2017-11-30 11:16:00','2017-11-30 16:16:00','So, you wanna run a marathon, huh?
\r\nThere\'s a lot of questions to answer when you\'re getting ready to take on your first marathon or half-marathon. Fortunately, many people have come before you and had the same questions you undoubtedly now are asking. Well, friends - no need to reinvent the wheel here - let\'s answer some of those questions and get you ready for your next big achievement!\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n \r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nSome of you are ready, some of you are not.
\r\nI primarily mean that in terms of attitude, but I suppose it also applies in terms of skill and ability. If you\'re not sure that you\'re ready to take on your first marathon or half... THAT\'S OK! There\'s probably a lot of pros and cons you\'re weighing in your efforts to make the decision. I\'m hoping that the questions and answers in this episode will help. For those of you who are totally ready to take the plunge, well, you\'re gonna need some info and some prep, friend. After all, you don\'t just run into battle in your undies, right? NO! Of course not! You suit up, get battle ready, and charge into the fray with a plan.\r\nSo, here we are, in the planning stages.
\r\nWhat you\'ll hear in this episode is a recording of a q & a session I held at Anytime Fitness Attleboro (the club I coach out of). The people who are attending submitted the questions asked and asked some more during the recording. All of these people are regular Joe\'s and Jane\'s just like you. And like you... they\'re either considering or already committed to running their first full or half marathon.\r\nYes, they are bravely ready to dive in.
\r\nThey\'ll be taking on the Providence Marathon & Half with me on May 6th, 2018... and I couldn\'t be prouder or more excited for them! They\'re going to learn a lot about themselves and what they\'re really capable of both throughout the process and when it\'s all said and done. So, like them, I encourage you to be brave, get prepared, and take on YOUR next challenge. I hope this episode helps... and if you\'ve got questions I didn\'t answer in this episode... email them to me! Podcast@SoTHISIsFitness.com\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - Recording of a Q & A at Anytime Fitness Attleboro
\r\n - Topics covered -\r\n
\r\n - Distance, Progression, Training Plan & Technique
\r\n - Injury Prevention, Pain & Soreness
\r\n - Running, Fat Loss, & Muscle Gain
\r\n - Race Day Gear, Hydratino & Fuel
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - The Providence Marathon website
\r\n - Anytime Fitness Attleboro\'s website
\r\n - Anytime Fitness Attleboro Facebook Page
\r\n - The Purple Flash Run Squad Facebook Group
\r\n
\r\n\"Buy Stuff\" Links!
\r\n\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Eyes On The Prize - How to Crush Your First Marathon','','publish','open','open','','eyes-on-the-prize-how-to-crush-your-first-marathon','','','2017-12-01 14:54:36','2017-12-01 19:54:36','',0,'http://sothisisfitness.com/?p=1547',0,'post','',0),(1549,1,'2017-12-01 12:29:14','2017-12-01 17:29:14','','STIF #66 podcast cover photo','','inherit','open','closed','','stif-66-podcast-cover-photo','','','2017-12-01 12:29:36','2017-12-01 17:29:36','',1547,'http://sothisisfitness.com/wp-content/uploads/2017/11/STIF-66-podcast-cover-photo.png',0,'attachment','image/png',0),(1550,1,'2017-12-01 12:34:34','2017-12-01 17:34:34','So, you wanna run a marathon, huh?
\r\nThere\'s a lot of questions to answer when you\'re getting ready to take on your first marathon or half-marathon. Fortunately, many people have come before you and had the same questions you undoubtedly now are asking. Well, friends - no need to reinvent the wheel here - let\'s answer some of those questions and get you ready for your next big achievement!\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n\r\n\r\n \r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nSome of you are ready, some of you are not.
\r\nI primarily mean that in terms of attitude, but I suppose it also applies in terms of skill and ability. If you\'re not sure that you\'re ready to take on your first marathon or half... THAT\'S OK! There\'s probably a lot of pros and cons you\'re weighing in your efforts to make the decision. I\'m hoping that the questions and answers in this episode will help. For those of you who are totally ready to take the plunge, well, you\'re gonna need some info and some prep, friend. After all, you don\'t just run into battle in your undies, right? NO! Of course not! You suit up, get battle ready, and charge into the fray with a plan.\r\nSo, here we are, in the planning stages.
\r\nWhat you\'ll hear in this episode is a recording of a q & a session I held at Anytime Fitness Attleboro (the club I coach out of). The people who are attending submitted the questions asked and asked some more during the recording. All of these people are regular Joe\'s and Jane\'s just like you. And like you... they\'re either considering or already committed to running their first full or half marathon.\r\nYes, they are bravely ready to dive in.
\r\nThey\'ll be taking on the Providence Marathon & Half with me on May 6th, 2018... and I couldn\'t be prouder or more excited for them! They\'re going to learn a lot about themselves and what they\'re really capable of both throughout the process and when it\'s all said and done. So, like them, I encourage you to be brave, get prepared, and take on YOUR next challenge. I hope this episode helps... and if you\'ve got questions I didn\'t answer in this episode... email them to me! Podcast@SoTHISIsFitness.com\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - Recording of a Q & A at Anytime Fitness Attleboro
\r\n - Topics covered -\r\n
\r\n - Distance, Progression, Training Plan & Technique
\r\n - Injury Prevention, Pain & Soreness
\r\n - Running, Fat Loss, & Muscle Gain
\r\n - Race Day Gear, Hydratino & Fuel
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - The Providence Marathon website
\r\n - Anytime Fitness Attleboro\'s website
\r\n - Anytime Fitness Attleboro Facebook Page
\r\n - The Purple Flash Run Squad Facebook Group
\r\n
\r\n\"Buy Stuff\" Links!
\r\n\r\n - [amazon_link asins=\'B01BMJL0UG\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'f30c1032-d6b8-11e7-ad3e-6b3c96c259b9\']
\r\n - [amazon_link asins=\'B01MUH29F8\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'1b99fde8-d6b9-11e7-8583-f3ae6e012b50\']
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Eyes On The Prize - How to Crush Your First Marathon','','inherit','closed','closed','','1547-revision-v1','','','2017-12-01 12:34:34','2017-12-01 17:34:34','',1547,'http://sothisisfitness.com/2017/12/1547-revision-v1.html',0,'revision','',0),(1553,1,'2017-12-01 12:39:42','2017-12-01 17:39:42','So, you wanna run a marathon, huh?
\r\nThere\'s a lot of questions to answer when you\'re getting ready to take on your first marathon or half-marathon. Fortunately, many people have come before you and had the same questions you undoubtedly now are asking. Well, friends - no need to reinvent the wheel here - let\'s answer some of those questions and get you ready for your next big achievement!\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n \r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nSome of you are ready, some of you are not.
\r\nI primarily mean that in terms of attitude, but I suppose it also applies in terms of skill and ability. If you\'re not sure that you\'re ready to take on your first marathon or half... THAT\'S OK! There\'s probably a lot of pros and cons you\'re weighing in your efforts to make the decision. I\'m hoping that the questions and answers in this episode will help. For those of you who are totally ready to take the plunge, well, you\'re gonna need some info and some prep, friend. After all, you don\'t just run into battle in your undies, right? NO! Of course not! You suit up, get battle ready, and charge into the fray with a plan.\r\nSo, here we are, in the planning stages.
\r\nWhat you\'ll hear in this episode is a recording of a q & a session I held at Anytime Fitness Attleboro (the club I coach out of). The people who are attending submitted the questions asked and asked some more during the recording. All of these people are regular Joe\'s and Jane\'s just like you. And like you... they\'re either considering or already committed to running their first full or half marathon.\r\nYes, they are bravely ready to dive in.
\r\nThey\'ll be taking on the Providence Marathon & Half with me on May 6th, 2018... and I couldn\'t be prouder or more excited for them! They\'re going to learn a lot about themselves and what they\'re really capable of both throughout the process and when it\'s all said and done. So, like them, I encourage you to be brave, get prepared, and take on YOUR next challenge. I hope this episode helps... and if you\'ve got questions I didn\'t answer in this episode... email them to me! Podcast@SoTHISIsFitness.com\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - Recording of a Q & A at Anytime Fitness Attleboro
\r\n - Topics covered -\r\n
\r\n - Distance, Progression, Training Plan & Technique
\r\n - Injury Prevention, Pain & Soreness
\r\n - Running, Fat Loss, & Muscle Gain
\r\n - Race Day Gear, Hydratino & Fuel
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - The Providence Marathon website
\r\n - Anytime Fitness Attleboro\'s website
\r\n - Anytime Fitness Attleboro Facebook Page
\r\n - The Purple Flash Run Squad Facebook Group
\r\n
\r\n\"Buy Stuff\" Links!
\r\n\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Eyes On The Prize - How to Crush Your First Marathon','','inherit','closed','closed','','1547-revision-v1','','','2017-12-01 12:39:42','2017-12-01 17:39:42','',1547,'http://sothisisfitness.com/2017/12/1547-revision-v1.html',0,'revision','',0),(1551,1,'2017-12-01 12:38:10','2017-12-01 17:38:10','So, you wanna run a marathon, huh?
\r\nThere\'s a lot of questions to answer when you\'re getting ready to take on your first marathon or half-marathon. Fortunately, many people have come before you and had the same questions you undoubtedly now are asking. Well, friends - no need to reinvent the wheel here - let\'s answer some of those questions and get you ready for your next big achievement!\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n \r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nSome of you are ready, some of you are not.
\r\nI primarily mean that in terms of attitude, but I suppose it also applies in terms of skill and ability. If you\'re not sure that you\'re ready to take on your first marathon or half... THAT\'S OK! There\'s probably a lot of pros and cons you\'re weighing in your efforts to make the decision. I\'m hoping that the questions and answers in this episode will help. For those of you who are totally ready to take the plunge, well, you\'re gonna need some info and some prep, friend. After all, you don\'t just run into battle in your undies, right? NO! Of course not! You suit up, get battle ready, and charge into the fray with a plan.\r\nSo, here we are, in the planning stages.
\r\nWhat you\'ll hear in this episode is a recording of a q & a session I held at Anytime Fitness Attleboro (the club I coach out of). The people who are attending submitted the questions asked and asked some more during the recording. All of these people are regular Joe\'s and Jane\'s just like you. And like you... they\'re either considering or already committed to running their first full or half marathon.\r\nYes, they are bravely ready to dive in.
\r\nThey\'ll be taking on the Providence Marathon & Half with me on May 6th, 2018... and I couldn\'t be prouder or more excited for them! They\'re going to learn a lot about themselves and what they\'re really capable of both throughout the process and when it\'s all said and done. So, like them, I encourage you to be brave, get prepared, and take on YOUR next challenge. I hope this episode helps... and if you\'ve got questions I didn\'t answer in this episode... email them to me! Podcast@SoTHISIsFitness.com\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - Recording of a Q & A at Anytime Fitness Attleboro
\r\n - Topics covered -\r\n
\r\n - Distance, Progression, Training Plan & Technique
\r\n - Injury Prevention, Pain & Soreness
\r\n - Running, Fat Loss, & Muscle Gain
\r\n - Race Day Gear, Hydratino & Fuel
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - The Providence Marathon website
\r\n - Anytime Fitness Attleboro\'s website
\r\n - Anytime Fitness Attleboro Facebook Page
\r\n - The Purple Flash Run Squad Facebook Group
\r\n
\r\n\"Buy Stuff\" Links!
\r\n\r\n - [amazon_link asins=\'B01BMJL0UG\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'f30c1032-d6b8-11e7-ad3e-6b3c96c259b9\']
\r\n - [amazon_link asins=\'B01MUH29F8\' template=\'ProductLink\' store=\'so0d2-20\' marketplace=\'US\' link_id=\'1b99fde8-d6b9-11e7-8583-f3ae6e012b50\']
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Eyes On The Prize - How to Crush Your First Marathon','','inherit','closed','closed','','1547-revision-v1','','','2017-12-01 12:38:10','2017-12-01 17:38:10','',1547,'http://sothisisfitness.com/2017/12/1547-revision-v1.html',0,'revision','',0),(1552,1,'2017-12-01 12:45:40','2017-12-01 17:45:40','So, you wanna run a marathon, huh?
\nThere\'s a lot of questions to answer when you\'re getting ready to take on your first marathon or half-marathon. Fortunately, many people have come before you and had the same questions you undoubtedly now are asking. Well, friends - no need to reinvent the wheel here - let\'s answer some of those questions and get you ready for your next big achievement!\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\n
\n \n\n \n\n\n\n \n\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\nSome of you are ready, some of you are not.
\nI primarily mean that in terms of attitude, but I suppose it also applies in terms of skill and ability. If you\'re not sure that you\'re ready to take on your first marathon or half... THAT\'S OK! There\'s probably a lot of pros and cons you\'re weighing in your efforts to make the decision. I\'m hoping that the questions and answers in this episode will help. For those of you who are totally ready to take the plunge, well, you\'re gonna need some info and some prep, friend. After all, you don\'t just run into battle in your undies, right? NO! Of course not! You suit up, get battle ready, and charge into the fray with a plan.\nSo, here we are, in the planning stages.
\nWhat you\'ll hear in this episode is a recording of a q & a session I held at Anytime Fitness Attleboro (the club I coach out of). The people who are attending submitted the questions asked and asked some more during the recording. All of these people are regular Joe\'s and Jane\'s just like you. And like you... they\'re either considering or already committed to running their first full or half marathon.\nYes, they are bravely ready to dive in.
\nThey\'ll be taking on the Providence Marathon & Half with me on May 6th, 2018... and I couldn\'t be prouder or more excited for them! They\'re going to learn a lot about themselves and what they\'re really capable of both throughout the process and when it\'s all said and done. So, like them, I encourage you to be brave, get prepared, and take on YOUR next challenge. I hope this episode helps... and if you\'ve got questions I didn\'t answer in this episode... email them to me! Podcast@SoTHISIsFitness.com\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\n
\n \n\n \n\nWhat\'s in this episode:\n\n - Recording of a Q & A at Anytime Fitness Attleboro
\n - Topics covered -\n
\n - Distance, Progression, Training Plan & Technique
\n - Injury Prevention, Pain & Soreness
\n - Running, Fat Loss, & Muscle Gain
\n - Race Day Gear, Hydration & Fuel
\n
\n \n
\nInterested in working with Darrell?
\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\nEpisode Resources
\n\n - The Providence Marathon website
\n - Anytime Fitness Attleboro\'s website
\n - Anytime Fitness Attleboro Facebook Page
\n - The Purple Flash Run Squad Facebook Group
\n
\n\"Buy Stuff\" Links!
\n\nConnect with So THIS Is Fitness
\n\n - Podcast Archive on \"So, THIS Is Fitness...\"
\n - Reviews on \"So, THIS Is Fitness...\"
\n - Facebook
\n - Instagram
\n - The Fitwife\'s Instagram!
\n - Twitter
\n - E-mail - podcast@sothisisfitness.com
\n
\nListen to the So THIS Is Fitness Podcast
\nTo listen, you can either use the player below OR browse the following links:\n
\n.\n\n.\nSupport the show by supporting our sponsors!
\n\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\n
\n\n','Eyes On The Prize - How to Crush Your First Marathon','','inherit','closed','closed','','1547-autosave-v1','','','2017-12-01 12:45:40','2017-12-01 17:45:40','',1547,'http://sothisisfitness.com/2017/12/1547-autosave-v1.html',0,'revision','',0),(1555,1,'2017-12-01 14:54:36','2017-12-01 19:54:36','So, you wanna run a marathon, huh?
\r\nThere\'s a lot of questions to answer when you\'re getting ready to take on your first marathon or half-marathon. Fortunately, many people have come before you and had the same questions you undoubtedly now are asking. Well, friends - no need to reinvent the wheel here - let\'s answer some of those questions and get you ready for your next big achievement!\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n \r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nSome of you are ready, some of you are not.
\r\nI primarily mean that in terms of attitude, but I suppose it also applies in terms of skill and ability. If you\'re not sure that you\'re ready to take on your first marathon or half... THAT\'S OK! There\'s probably a lot of pros and cons you\'re weighing in your efforts to make the decision. I\'m hoping that the questions and answers in this episode will help. For those of you who are totally ready to take the plunge, well, you\'re gonna need some info and some prep, friend. After all, you don\'t just run into battle in your undies, right? NO! Of course not! You suit up, get battle ready, and charge into the fray with a plan.\r\nSo, here we are, in the planning stages.
\r\nWhat you\'ll hear in this episode is a recording of a q & a session I held at Anytime Fitness Attleboro (the club I coach out of). The people who are attending submitted the questions asked and asked some more during the recording. All of these people are regular Joe\'s and Jane\'s just like you. And like you... they\'re either considering or already committed to running their first full or half marathon.\r\nYes, they are bravely ready to dive in.
\r\nThey\'ll be taking on the Providence Marathon & Half with me on May 6th, 2018... and I couldn\'t be prouder or more excited for them! They\'re going to learn a lot about themselves and what they\'re really capable of both throughout the process and when it\'s all said and done. So, like them, I encourage you to be brave, get prepared, and take on YOUR next challenge. I hope this episode helps... and if you\'ve got questions I didn\'t answer in this episode... email them to me! Podcast@SoTHISIsFitness.com\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - Recording of a Q & A at Anytime Fitness Attleboro
\r\n - Topics covered -\r\n
\r\n - Distance, Progression, Training Plan & Technique
\r\n - Injury Prevention, Pain & Soreness
\r\n - Running, Fat Loss, & Muscle Gain
\r\n - Race Day Gear, Hydratino & Fuel
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources
\r\n\r\n - The Providence Marathon website
\r\n - Anytime Fitness Attleboro\'s website
\r\n - Anytime Fitness Attleboro Facebook Page
\r\n - The Purple Flash Run Squad Facebook Group
\r\n
\r\n\"Buy Stuff\" Links!
\r\n\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Eyes On The Prize - How to Crush Your First Marathon','','inherit','closed','closed','','1547-revision-v1','','','2017-12-01 14:54:36','2017-12-01 19:54:36','',1547,'http://sothisisfitness.com/2017/12/1547-revision-v1.html',0,'revision','',0),(1556,1,'2017-12-05 01:05:21','2017-12-05 06:05:21','Cold weather running is rough.
\r\nYou know it, I know it... we all know it. Running outdoors in the cold is roughhhhh. It doesn\'t have to be, though. What if there were some ways to make it... slightly less painful? Wouldn\'t that be nice?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n \r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nLet\'s keep this simple, shall we?
\r\nThis doesn\'t have to be a complicated endeavor... this winter running thing. It can be just as simple as warm weather jaunts. In the spirit of that... we\'ve covered this topic in a FitBite episode today - a short, bite-sized episode with a short, bite-sized topic. We\'ve got 7 ways for you to win this winter with your cold weather runs - see \"what\'s in this episode\" for more.\r\nSee? Nice and simple, FitFriends.
\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - It\'s Winter! Prepping for our trip, the Q & A with Gary Allen... and the COLD!
\r\n - 7 Tips to crush your winter runs\r\n
\r\n - The 20 Degree Rule - How To Dress
\r\n - visibility
\r\n - Creative Warm-Up
\r\n - Ground Conditions, and how to approach your run
\r\n - Hydration
\r\n - Dread Not The Treadmill
\r\n - Acceptance
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\n\"Buy Stuff\" Links!
\r\n\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','7 smart ways to improve your cold winter runs','','publish','open','open','','7-smart-ways-improve-cold-winter-runs','','','2017-12-05 01:05:21','2017-12-05 06:05:21','',0,'http://sothisisfitness.com/?p=1556',0,'post','',0),(1557,1,'2017-12-05 01:03:36','2017-12-05 06:03:36','','STIF FB#2 podcast cover photo','','inherit','open','closed','','stif-fb2-podcast-cover-photo','','','2017-12-05 01:04:40','2017-12-05 06:04:40','',1556,'http://sothisisfitness.com/wp-content/uploads/2017/12/STIF-FB2-podcast-cover-photo.png',0,'attachment','image/png',0),(1558,1,'2017-12-05 01:05:21','2017-12-05 06:05:21','Cold weather running is rough.
\r\nYou know it, I know it... we all know it. Running outdoors in the cold is roughhhhh. It doesn\'t have to be, though. What if there were some ways to make it... slightly less painful? Wouldn\'t that be nice?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n \r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nLet\'s keep this simple, shall we?
\r\nThis doesn\'t have to be a complicated endeavor... this winter running thing. It can be just as simple as warm weather jaunts. In the spirit of that... we\'ve covered this topic in a FitBite episode today - a short, bite-sized episode with a short, bite-sized topic. We\'ve got 7 ways for you to win this winter with your cold weather runs - see \"what\'s in this episode\" for more.\r\nSee? Nice and simple, FitFriends.
\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - It\'s Winter! Prepping for our trip, the Q & A with Gary Allen... and the COLD!
\r\n - 7 Tips to crush your winter runs\r\n
\r\n - The 20 Degree Rule - How To Dress
\r\n - visibility
\r\n - Creative Warm-Up
\r\n - Ground Conditions, and how to approach your run
\r\n - Hydration
\r\n - Dread Not The Treadmill
\r\n - Acceptance
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\n\"Buy Stuff\" Links!
\r\n\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','7 smart ways to improve your cold winter runs','','inherit','closed','closed','','1556-revision-v1','','','2017-12-05 01:05:21','2017-12-05 06:05:21','',1556,'http://sothisisfitness.com/2017/12/1556-revision-v1.html',0,'revision','',0),(1567,1,'2017-12-15 03:36:57','2017-12-15 08:36:57','Sometimes... an event is... more...
\r\nEvery so often in the course of human existence... something truly beautiful happens. It\'s not always obvious and you don\'t always know it\'s happening. Sometimes, people can pass right through it and be none the wiser. But those who catch a glimpse... and realize what\'s going on... know they\'re witnessing, or perhaps understand that they\'re a part of... something truly special. That, FitFriends, is what has been happening in the small Northern Maine town of Millinocket...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\n\"Be kind, do good\"
\r\nWhen we\'re little we\'re taught a lot of very simple rules to live by. Brush your teeth before bed. Don\'t push, hit, or hurt people. Say please and thank you. So many things, all just like that, which essentially boil down to \"be kind, do good\". It\'s simple, core values like this that seem to have taken root in what has fast become a truly impressive, rather transformative weekend each December in sleepy little Millinocket, Maine.\r\n\r\n![\"downtown](\"http://sothisisfitness.com/wp-content/uploads/2017/12/downtown-millinocket-2015-300x289.jpg\")
\r\nAll it takes is one man to start a movement.
\r\nThree years ago, a man named Gary Allen from a small island off the coast of Northern Maine got an idea. He had read about a town not too far from his own that was devastated by the mid-2000\'s closure of it\'s once proud and bustling paper mills. Aside from your typical set of small businesses... these mills, you see... had been the primary source of jobs for the town and the immediate area. With their closure, many were out of work and the town of Millinocket saw a quick decline.\r\n\r\nMost people would agree that the \"Main Street\" of any town can be taken to represent the pulse of the place, so to speak. Penobscot Avenue is, by all rights, the \"Main Street\" of Millinocket... and in Gary\'s words, by 2015 it looked like it was flatlining. Gary, having taken to heart those simple lessons we all learned as kids... wondered what he could do to help.\r\nSoon, an idea, and a marathon, was born.
\r\nAs a runner, a simple solution occurred to Gary - a marathon. As the race director for the Mount Desert Island Marathon, Gary had many friends and contacts in the Northern Maine running community and beyond. He came up with a race course, sought out some friends, and set off for a spontaneous mid-December Northern Maine marathon. A total of about 50 - 60 people ran that race, and the idea was simple. Instead of paying an entry fee... spend that money in the town. Put some money into the local economy and give the people a chance to earn some money instead of just giving a hand-out or donation. Despite the fact that most locals didn\'t have much of a clue of what was going on... the idea was pretty successful. What would happen next... Gary couldn\'t possibly have predicted.\r\n![\"millinocket](\"http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171208_125731474_HDR-300x225.jpg\")
This is the part that doesn\'t often happen.
\r\nOver the course of 2016, people heard about the \"Millinocket Marathon\". Word started to spread. The word \"free\" tends to grab everyone\'s attention, if only for a second, and the concept of a marathon with zero entry cost was at the very least an intriguing prospect. Magazines started writing about it. Podcasts started talking about it. Soon enough people started to really read into it and understand the concept... and it would seem they latched onto it. That December roughly 700 people came to Millinocket for the Marathon and Half-Marathon. Attendance had increased tenfold. They rented hotel rooms. They bought groceries and race supplies. Went to restaurants and bars. Ate at the community-hosted pasta dinners and pancake breakfasts. Purchased knick-knacks, crafts, and gifts at local shops and the race weekend artisan fair. Filled their cars with gas at the local pumps. The idea was a wild success.\r\nAnd somehow, the magic didn\'t end there.
\r\nRegistration for the 2017 Millinocket Marathon & Half was opened within days of the close of the 2016 edition... and within 72 hours over 1,000 people had registered. By the time Thanksgiving 2017 rolled around registration had reached around 1,800 people. As you might expect with a \"free\" event, everyone and their mother was signing up to run but, of course, many ultimately would not actually follow through. The emails began going out asking those who no longer planned to attend to simply... let the Race Director know. At the end of it all, come race day there were roughly 1,200 participants between the full and half marathons.\r\n\r\nOnce again, attendance had ballooned beyond imagining and, once again, the people embraced the idea. They not only rented hotel rooms... they rented virtually every hotel accommodation within a half-hour radius as well as houses and rooms in town available through AirBnB. They once again bought groceries and race supplies, went to restaurants and bars, ate at the community-hosted meals. The people bought the knick-knacks, the crafts, the homemade gifts at local shops. They drank all the coffee, all the booze, and filled their cars with all the gas. But it wasn\'t just the purchasing and spending that made the 2017 edition of this event so special...\r\n\r\n![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171209_111534909_HDR-300x225.jpg\")
\r\nThe people created a community and embraced it.
\r\nYou see, the Millinocket Marathon and Half is not like any race you\'ve ever ran in. Sure, it has a start and finish. Yes, there are water stops, aid stations, and port-o-johns. Of course, there\'s chip timing, winners, and a podium for them to stand on. But this race has developed something else... something more. This event... has a soul. People of all ages, backgrounds, beliefs, and skill levels came out to participate in not just the race... but the weekend as a whole. They came to support the town of Millinocket and, in doing so, created their own little community. In the town before and after the race... runners and spectators alike found themselves unusually talkative, friendly, and open. Everyone was meeting new people, making new friends, and just generally putting themselves out there. During the race itself people were sharing stories, running together, and supporting each other through what was, indeed, a tough race course. But it wasn\'t just the community and bonds formed that made the weekend so special...\r\n![\"millinocket](\"http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171209_103714993-300x225.jpg\")
The people built it and nourished it.
\r\nEverything at this race is donated, provided, or created by the people. The timing services, the big logging trucks at the start/finish, the water, sports drink, and snacks on the course... all donated. The finishers medals, available for purchase, made by a local artisan. Mile markers created by local businesses and supporters. Shuttle services were provided this year to accommodate the massive influx of participants. Beyond that, the extra events that make up the schedule of the weekend... are all created, organized, and provided by locals or those coming to town. There was a pre-race pasta supper at the American Legion and race-morning breakfast at the local snowmobile/ATV club. The \"How Was Your Run Today?\" podcast came to town and hosted the \"Crankle 2K\" shakeout run the night before the race. I rolled in and did a q & a with the race director right after that. And after the race... dance parties, karaoke parties, and more. The race weekend calendar was filled not by the race director... but by everyone else.\r\nAnd now, the future looks bright for Millinocket.
\r\n![\"\"](\"http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171209_095752482-300x225.jpg\")
Before we came to town for the 2017 marathon... the effects of this event had already been felt in Millinocket. Businesses once struggling were now doing ok. Storefronts on Penobscot Ave. once closed were now open. A struggling public library now had funding. People who had moved away for financial reasons... moved back, and new residents found their way into the town. Millinocket, it seems, is on the rebound. Not only that... but this event, and the press and buzz surrounding it... had done wonders. Millinocket and the Katahdin region was now on the map for many people who, before, didn\'t know it existed. My wife and I are planning to take a weekend trip to the area over the summer to enjoy the warm weather outdoors-ing, and a hike up Mt. Katahdin. We, I am sure, are not the only ones making plans like this. All of a sudden, what once was a busy mill town gone defunct is finding itself reborn as a vacation destination.\r\nNext year promises to be more of the same.
\r\nSoon after the close of the 2017 Millinocket weekend, it had already begun. People had arrived home but were still riding the high of the weekend, feeling the love, and looking for ways to help build this into something even greater. Discussions were had on social media about all the things we could do for 2018. Sweeping the course for lost clothing items to be donated. Additional trash pick-ups and water stations. Creating a bag drop. Supporting an animal shelter. The list goes on. These are race participants having these discussions and looking to do these things. The race director, Gary, is simply watching his social media feeds erupt with these outpourings of support and he encourages us... \"bring it\". Millinocket Marathon weekend 2018 looks like it will be everything we\'ve come to love and more. I\'m sure attendance will increase to suit.\r\nAll because we remembered... \"be kind, do good\".
\r\nI am just... floored... by what I have witnessed in this event. The human kindness, the love, and the coming together of people to support their fellow man is something that we simply do not see enough of today. It\'s on us now to help ensure this thing lives on for many years to come. We must continue to nourish this thing and keep it alive, and we can do that, of course, by simply continuing to be kind... and do good.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - We chronicle our trip to Millinocket, Maine for the 3rd annual Millinocket Marathon & Half\r\n
\r\n - We catch part of our drive into town and what we’re excited about
\r\n - Darrell chats with Jen and Trish from the Moose Drop In
\r\n - Have a live podcast with race director Gary Allen
\r\n - And recap our experience afterwards
\r\n
\r\n \r\n - If you were there or you’re thinking about going, you won’t wanna miss this!
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n\r\n - Podcast Episode #16 - Millinocket & The Golden Road
\r\n - Millinocket Marathon Website
\r\n - Millinocket Live Podcast Facebook Event
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Be Kind, Do Good - The Power Of The Millinocket Marathon','','publish','open','open','','kind-good-power-millinocket-marathon','','','2017-12-22 00:25:20','2017-12-22 05:25:20','',0,'http://sothisisfitness.com/?p=1567',0,'post','',0),(1561,1,'2017-12-07 00:42:51','2017-12-07 05:42:51','','STIF #67 podcast cover photo','','inherit','open','closed','','stif-67-podcast-cover-photo','','','2017-12-07 00:43:12','2017-12-07 05:43:12','',1559,'http://sothisisfitness.com/wp-content/uploads/2017/12/STIF-67-podcast-cover-photo.png',0,'attachment','image/png',0),(1562,1,'2017-12-07 00:56:22','2017-12-07 05:56:22','It\'s just SHOES... why is this so complicated?
\r\nYou would think buying a pair of running shoes is as easy as finding your size, making sure you like how they look, and paying for them... right? Well, sadly, that has not been my experience. On Episode 67 of the podcast, though... I chat with a man who wants to make it nice and easy to find the shoe that\'s best for you... and make it easy to buy it, too!\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nJens Jakob Andersen is a man on a mission.
\r\nJens created RunRepeat.com with a simple mission - make it easy to find your next running shoe. To do this, he\'s created a pretty solid one-stop-shop for running shoes. On his site you can find boatloads of reviews on shoes, you can find each shoe boiled down to pros and cons given by numerous expert and \"normal people\" reviews, and you can even buy the shoe via their \"deal links\". I have to admit... I was pretty impressed not just by the sheer volume of information on RunRepeat... but also by how non-threatening and easy-to-consume it all was.\r\nThe man has really done it, FitFriends.
\r\nIf you\'re looking for your next running shoe... you really should check it out. He provides all the info you could need, broken down in helpful, easy-to-understand ways and sorted to show you what is, arguably, the best shoes out there. That said, though... there\'s one important question left to answer that I HOPE you\'re asking:\r\nHow do I know the shoe that\'s best... for ME?
\r\nThis is the question I posed to him... and while Jens and I may differ on some points... we can both definitely agree on one. Give a listen to our chat to hear the full discussion, and check below to see what, exactly, is in this episode!\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - Being sick is no fun
\r\n - Millinocket is finally here!
\r\n - A chat with Jens Jakob Andersen of RunRepeat.com\r\n
\r\n - Who he is
\r\n - What RunRepeat.com is
\r\n - What YOU need to know about buying running shoes
\r\n - And more
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n\r\n - Podcast Episode #16 - Millinocket & The Golden Road
\r\n - Millinocket Marathon Website
\r\n - Millinocket Live Podcast Facebook Event
\r\n - Jens Jakob Andersen on Facebook
\r\n - RunRepeat on Facebook
\r\n - Find RunRepeat.com online!
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Keep It Simple - How To Find The Best Running Shoes','','inherit','closed','closed','','1559-revision-v1','','','2017-12-07 00:56:22','2017-12-07 05:56:22','',1559,'http://sothisisfitness.com/2017/12/1559-revision-v1.html',0,'revision','',0),(1563,1,'2017-12-07 01:04:10','2017-12-07 06:04:10','It\'s just SHOES... why is this so complicated?
\r\nYou would think buying a pair of running shoes is as easy as finding your size, making sure you like how they look, and paying for them... right? Well, sadly, that has not been my experience. On Episode 67 of the podcast, though... I chat with a man who wants to make it nice and easy to find the best running shoes for you... and make it easy to buy them, too!\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nJens Jakob Andersen is a man on a mission.
\r\nJens created RunRepeat.com with a simple mission - make it easy to find your next running shoe. To do this, he\'s created a pretty solid one-stop-shop for running shoes. On his site you can find boatloads of reviews on shoes, you can find each shoe boiled down to pros and cons given by numerous expert and \"normal people\" reviews, and you can even buy the shoe via their \"deal links\". I have to admit... I was pretty impressed not just by the sheer volume of information on RunRepeat... but also by how non-threatening and easy-to-consume it all was.\r\nThe man has really done it, FitFriends.
\r\nIf you\'re looking for your next running shoe... you really should check it out. He provides all the info you could need, broken down in helpful, easy-to-understand ways and sorted to show you what is, arguably, the best shoes out there. That said, though... there\'s one important question left to answer that I HOPE you\'re asking:\r\nHow do I know the best running shoes... for ME?
\r\nThis is the question I posed to him... and while Jens and I may differ on some points... we can both definitely agree on one. Give a listen to our chat to hear the full discussion, and check below to see what, exactly, is in this episode!\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - Being sick is no fun
\r\n - Millinocket is finally here!
\r\n - A chat with Jens Jakob Andersen of RunRepeat.com\r\n
\r\n - Who he is
\r\n - What RunRepeat.com is
\r\n - What YOU need to know about buying running shoes
\r\n - And more
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n\r\n - Podcast Episode #16 - Millinocket & The Golden Road
\r\n - Millinocket Marathon Website
\r\n - Millinocket Live Podcast Facebook Event
\r\n - Jens Jakob Andersen on Facebook
\r\n - RunRepeat on Facebook
\r\n - Find RunRepeat.com online!
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Keep It Simple - How To Find The Best Running Shoes','','inherit','closed','closed','','1559-revision-v1','','','2017-12-07 01:04:10','2017-12-07 06:04:10','',1559,'http://sothisisfitness.com/2017/12/1559-revision-v1.html',0,'revision','',0),(1564,1,'2017-12-07 01:04:51','2017-12-07 06:04:51','It\'s just SHOES... why is this so complicated?
\r\nYou would think buying a pair of running shoes is as easy as finding your size, making sure you like how they look, and paying for them... right? Well, sadly, that has not been my experience. On Episode 67 of the podcast, though... I chat with a man who wants to make it nice and easy to find the best running shoes for you... and make it easy to buy them, too!\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nJens Jakob Andersen is a man on a mission.
\r\nJens created RunRepeat.com with a simple mission - make it easy to find your next running shoe. To do this, he\'s created a pretty solid one-stop-shop for running shoes. On his site you can find boatloads of reviews on shoes, you can find each shoe boiled down to pros and cons given by numerous expert and \"normal people\" reviews, and you can even buy the shoe via their \"deal links\". I have to admit... I was pretty impressed not just by the sheer volume of information on RunRepeat... but also by how non-threatening and easy-to-consume it all was.\r\nThe man has really done it, FitFriends.
\r\nIf you\'re looking for your next running shoe... you really should check it out. He provides all the info you could need, broken down in helpful, easy-to-understand ways and sorted to show you what is, arguably, the best shoes out there. That said, though... there\'s one important question left to answer that I HOPE you\'re asking:\r\nHow do I know the best running shoes... for ME?
\r\nThis is the question I posed to him... and while Jens and I may differ on some points... we can both definitely agree on one. Give a listen to our chat to hear the full discussion, and check below to see what, exactly, is in this episode!\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - Being sick is no fun
\r\n - Millinocket is finally here!
\r\n - A chat with Jens Jakob Andersen of RunRepeat.com\r\n
\r\n - Who he is
\r\n - What RunRepeat.com is
\r\n - What YOU need to know about buying running shoes
\r\n - And more
\r\n
\r\n \r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n\r\n - Podcast Episode #16 - Millinocket & The Golden Road
\r\n - Millinocket Marathon Website
\r\n - Millinocket Live Podcast Facebook Event
\r\n - Jens Jakob Andersen on Facebook
\r\n - RunRepeat on Facebook
\r\n - Find RunRepeat.com online!
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - Get $100 off your new Leesa Mattress! Sleep better, recover better.
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Keep It Simple - How To Find The Best Running Shoes','','inherit','closed','closed','','1559-revision-v1','','','2017-12-07 01:04:51','2017-12-07 06:04:51','',1559,'http://sothisisfitness.com/2017/12/1559-revision-v1.html',0,'revision','',0),(1597,1,'2017-12-20 13:32:51','0000-00-00 00:00:00',' \r\nMy story may sound familiar.
\r\nI started off like so many others - perhaps you might now be in the shoes I was then. I had been a big guy my whole life. On the day my fitness journey started I was 23 years old and honestly couldn\'t remember a time where I wasn\'t big. Heck, the smallest pair of jeans I owned were 36\" waist... which didn\'t fit, and hadn\'t since 8th grade. But that was my reality... and I had come to accept it. Or rather... I was resigned to my fate.\r\nEfforts to succeed... didn\'t.
\r\nThroughout my theretofore adult life I had tried and failed a number of times to lose weight. As you might guess, nothing really stuck. There were so many factors to which I could attribute my lack of forward progress. There was the lack of knowledge and direction, for one, which was a great foundation to build my hopes on. Then one could consider how helpful my incredible laziness and procrastination were to my endeavors. And of course there was the ever-pervasive sense of discomfort, inadequacy, and embarassment when I set foot in a gym, which led to my general lack of motivation to actually do the thing.\r\nMotivation is a funny thing, though.
\r\nI learned, one day, that motivation is not the same thing as needing to do a thing or wanting to do a thing. \"Motivation\" is not \"I want to lose weight\". Motivation is different for everyone. For me... it was a deep, powerful inability to remain as I was for another moment. One day... at work... as I wore through the inner thigh of yet another pair of work pants due to fat thighs rubbing as I walked... Something snapped. I simply could no longer be like this anymore... overweight, unhappy in my own skin, uncomfortable and embarrassed with myself, and wearing baggy clothes to hide myself. I had to do something.\r\nAnd so it began.
\r\nMy wife and I (girlfriend at the time) began working out together. We started at home, in the basement or spare bedroom with one of those at-home workout DVD\'s I borrowed from a friend. At the time, I was too embarrassed, intimidated, and overwhelmed to go to an actual gym. So we did it on our own. We had each other, and we made it work. A year later I found myself 130 lbs lighter, significantly more confident and comfortable in my body... and I had even become a runner! All because we buckled down and did the work.\r\n\r\n \r\nSo what did we do? What can YOU do?
\r\nWe did strength training workouts, high-intensity interval training workouts, we ran and we even did yoga. A balance of ALL these things, not just sitting on an elliptical for an hour, helped build our success. We used dumbbells, kettlebells, resistance bands and even body weight to power our workouts.\r\n\r\nIt wasn\'t just workouts though - the other key component was nutrition. We completely change not just how we ate, but how we thought about food. Food became a fuel source, not a way to pass time or deal with emotions. We cut out things like soda, weaned ourselves off of some not-so-great choices, and focused on healthy, whole food choices. We didn\'t just do a 30, 60, or 90 day challenge, and we didn\'t do some short term or fad diet... we made lifestyle changes. And ultimately, that\'s why we succeeded and why the weight has stayed off.\r\nLife is very different today than it was Day 1.
\r\nAs a result of my fitness journey, I found a new passion for fitness. I became a runner, and used it as an outlet to push myself, to see just how far I could go. I\'ve completed not just marathons, but ultramarathons - I\'ve even completed a 100 mile endurance run (yes, all in one shot - 29 hours)! I also discovered a newfound passion for helping others navigate their own health & fitness journey. Having been there myself, I knew how hard it could be. I remembered my own fitness journey, and wished it didn\'t have to be so hard. All the work, the research, the trial and error, the struggles... and I realized, it DIDN\'T have to be that hard. So now, I share my story and work as a personal trainer to help others have a little bit of an easier go at it.\r\nYou have to believe.
\r\nThere are going to be days it feels like \"too much\", \"too hard\", or altogether an insurmountable challenge. In those moments, know that you CAN do it. Having come out the other side successful... I can tell you, you CAN win. Lean on your friends, your family, and your coach to see you through to victory. You\'ll get there - in time, with work, and belief.\r\n\r\n ','my story for AF Blog','','draft','open','open','','','','','2017-12-20 13:32:51','2017-12-20 18:32:51','',0,'http://sothisisfitness.com/?p=1597',0,'post','',0),(1598,1,'2017-12-19 15:14:38','2017-12-19 20:14:38','Fitness is hard.
\r\nThere\'s no two ways about it - health, fitness, weight loss... it\'s hard. I could go on for days but the simple truth is... it\'s gonna require hard work, dedication, and the will to win. Neat thing is... once you DO reach your goal... it really is like winning. I can tell you that because... I\'ve been there.\r\nMy story may sound familiar.
\r\nI started off like so many others - perhaps you might now be in the shoes I was then. I had been a big guy my whole life. On the day my fitness journey started I was 23 years old and honestly couldn\'t remember a time where I wasn\'t big. Heck, the smallest pair of jeans I owned were 36\" waist... which didn\'t fit, and hadn\'t since 8th grade.\r\nEfforts to succeed... didn\'t.
\r\nThroughout my theretofore adult life I had tried and failed a number of times to lose weight. As you might guess, nothing really stuck. There were so many factors I could attribute my lack of forward progress to. There was the lack of knowledge and direction, for one, which was a great foundation to build my hopes on. Then one could consider how helpful my incredible laziness and procrastination were to my endeavors. There was, of course, the ever-pervasive sense of discomfort, inadequacy, and embarassment when I set foot in a gym. And lastly, let\'s not leave out the general lack of true motivation I felt.\r\nMotivation is a funny thing.
\r\nI learned, one day, that motivation is not the same thing as needing to do a thing or wanting to do a thing. \"Motivation\" is not \"I want to lose weight\". Motivation is different for everyone, and for me... it was a deep, powerful inability to remain as I was for another moment. One day... at work... as I wore through the inner thigh of yet another pair of work pants due to fat thighs rubbing as I walked... Something snapped. I simply could no longer be like this anymore... overweight, unhappy in my own skin, uncomfortable and embarrassed with myself, and wearing baggy clothes to hide myself. I had to do something.\r\nAnd so it began.
\r\nMy wife and I (girlfriend at the time) began working out together. We started at home, in the basement or spare bedroom with one of those at-home workout DVD\'s. I borrowed from a friend. At the time, I was too embarrassed, intimidated, and overwhelmed to go to an actual gym. There\'s also the fact I\'m incredibly cheap, so not only would I not pay for a gym membership, I certainly wouldn\'t pay for those DVD programs... hence, borrowing.\r\nIt was hard work.
\r\nEvery workout we gave it our all, and every workout we were exhausted.','my story for AF Blog','','inherit','closed','closed','','1597-revision-v1','','','2017-12-19 15:14:38','2017-12-19 20:14:38','',1597,'http://sothisisfitness.com/2017/12/1597-revision-v1.html',0,'revision','',0),(1611,1,'2017-12-28 23:35:26','2017-12-29 04:35:26','\"A pebble in the pond...\"
\nWe don\'t always think of ourselves as particularly \"powerful\", but maybe we should. Each and every one of us has the power to throw even just a pebble in the pond. The pebble may not make a big splash, but the ripple effect is not to be underestimated...\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\n
\n \n\n \n\n\n\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\nYes, the \"gift\" you give matters!
\nEven a simple action can have immense consequences and effects. Simply put, it is ALWAYS worth giving your best effort to have a positive impact in the world. Even if you think you\'re just throwing a pebble in the pond, FitFriends, don\'t underestimate the power of the ripples you can create.\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\n
\n \n\n \n\nWhat\'s in this episode:\n\n - The holiday season and getting back on the horse
\n - Recognizing Reviews!
\n - The unexpected revival of a thing
\n - And thoughts about gifts, giving, the ripples we make and the power we really have.
\n
\nInterested in working with Darrell?
\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\nEpisode Resources:
\n\n - Podcast Episode #68 - Be Kind, Do Good - The Power Of The Millinocket Marathon
\n - Podcast Episode #16 - Millinocket & The Golden Road
\n - Millinocket Marathon Website
\n - Millinocket Live Podcast Facebook Event
\n
\nConnect with So THIS Is Fitness
\n\n - Podcast Archive on \"So, THIS Is Fitness...\"
\n - Reviews on \"So, THIS Is Fitness...\"
\n - Facebook
\n - Instagram
\n - The Fitwife\'s Instagram!
\n - Twitter
\n - E-mail - podcast@sothisisfitness.com
\n
\nListen to the So THIS Is Fitness Podcast
\nTo listen, you can either use the player below OR browse the following links:\n
\n.\n\n.\nSupport the show by supporting our sponsors!
\n\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\n
\n\n','The Ripple Effect - Yes, The Gift You Give Matters!','','inherit','closed','closed','','1604-autosave-v1','','','2017-12-28 23:35:26','2017-12-29 04:35:26','',1604,'http://sothisisfitness.com/2017/12/1604-autosave-v1.html',0,'revision','',0),(1610,1,'2017-12-29 00:13:04','2017-12-29 05:13:04','We\'ve been here before.
\r\nWith the New Year looming we\'re sitting here doing two things - fondly (or not-so-fondly) looking back on the past year... and planning the next. We know what happens next though - things don\'t go as planned. If they did... we wouldn\'t be making \"New Year\'s Resolutions\"... would we? So how about this time... we do the new year right?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nThere\'s a few things to fix, here...
\r\nI\'m sorry to say, it\'s not just the usual \"things fall apart\" situation that we need to address if we\'re going to \"do the New Year right\". We have the potential for a truly amazing year... but only if we really take a good hard look at the usual course of things. So, rather than my usual long, preachy New Year\'s blog post... I\'m simply going to make a few requests (and expand on this in the podcast):\r\n1. Understand what a \"New Year\'s Resolution\" really is.
\r\nIf you have any hope of making positive change, you need to understand what it means to \"resolve\" to do something. Seriously, no snark here... look it up and try to truly grasp the gravity of it.\r\n2. Be kind to the newbies as they fill our gyms.
\r\nWe all know the gym is about to get crowded. Know what I say? GOOD! I am THRILLED these people are getting to the gym and attempting to do something to help improve their health and fitness. As far as I\'m concerned, someone who joins the gym in January is no different from someone who does it in July or October. We all need a kick in the pants to get going, right? So what if theirs was the \"new year\"? We were all new once - cut them some slack. Be a good neighbor, be helpful, be kind, but at the very least... try to SMILE and make them feel welcome, k?\r\n3. Mind your nutrition.
\r\nGetting to the gym and exercising is NOT the silver bullet for losing weight - it\'s not a cure-all. I have said this many times, and I\'ll say it many more - nutrition is the majority of the battle. Fitness is important too, of course - don\'t get me wrong. I mean to stress the importance of nutrition because, simply put, the worse your diet and nutrition habits are... the harder it is to exercise it away. Make sure you know how much you should be eating based on your particular situation... and make good choices.\r\n4. Set appropriate goals... and takes steps to actually achieve them.
\r\nSetting goals is a great thing to do. Setting goals gives you direction and something to work towards. It\'s important, however, to set APPROPRIATE goals. Be sure your goals aren\'t so safe as to make them devoid of challenge - if you don\'t have to work for it, it won\'t be satisfying when you achieve it. Likewise, ensure they\'re REASONABLE such that, albeit with some real work and determination, you can, in fact, achieve them.\r\n\r\nThen, of course, you\'ve got to take steps to actually achieve those goals! Goals are worthless if you don\'t work hard and strive to achieve them. Know yourself and do what you have to do in order to ensure you adhere to the plan and reach those goals!\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk cold, the holidays coming to an end, and the New Year!
\r\n - We talk about what a “new year’s resolution really is”
\r\n - How we’ve been doin some people wrong
\r\n - And things to think about as we move into the new year
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n\r\n \r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n>','How To Do The New Year Right.','','publish','open','open','','how-to-do-the-new-year-right','','','2017-12-29 00:20:48','2017-12-29 05:20:48','',0,'http://sothisisfitness.com/?p=1610',0,'post','',0),(1604,1,'2017-12-22 00:48:32','2017-12-22 05:48:32','\"A pebble in the pond...\"
\r\nWe don\'t always think of ourselves as particularly \"powerful\", but maybe we should. Each and every one of us has the power to throw even just a pebble in the pond. The pebble may not make a big splash, but the ripple effect is not to be underestimated...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nYes, the \"gift\" you give matters!
\r\nEven a simple action can have immense consequences and effects. Simply put, it is ALWAYS worth giving your best effort to have a positive impact in the world. Even if you think you\'re just throwing a pebble in the pond, FitFriends, don\'t underestimate the power of the ripples you can create.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - The holiday season and getting back on the horse
\r\n - Recognizing Reviews!
\r\n - The unexpected revival of a thing
\r\n - And thoughts about gifts, giving, the ripples we make and the power we really have.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n\r\n - Podcast Episode #68 - Be Kind, Do Good - The Power Of The Millinocket Marathon
\r\n - Podcast Episode #16 - Millinocket & The Golden Road
\r\n - Millinocket Marathon Website
\r\n - Millinocket Live Podcast Facebook Event
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','The Ripple Effect - Yes, The Gift You Give Matters!','','publish','open','open','','ripple-effect-yes-gift-give-matters','','','2017-12-22 00:52:00','2017-12-22 05:52:00','',0,'http://sothisisfitness.com/?p=1604',0,'post','',0),(1606,1,'2017-12-22 00:46:58','2017-12-22 05:46:58','\"A pebble in the pond...\"
\r\nWe don\'t always think of ourselves as particularly \"powerful\", but maybe we should. Each and every one of us has the power to throw even just a pebble in the pond. The pebble may not make a big splash, but the ripple effect is not to be underestimated...\r\n\r\n \r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nYes, the \"gift\" you give matters!
\r\nEven a simple action can have immense consequences and effects. Simply put, it is ALWAYS worth giving your best effort to have a positive impact in the world. Even if you think you\'re just throwing a pebble in the pond, FitFriends, don\'t underestimate the power of the ripples you can create.\r\n\r\n \r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - The holiday season and getting back on the horse
\r\n - Recognizing Reviews!
\r\n - The unexpected revival of a thing
\r\n - And thoughts about gifts, giving, the ripples we make and the power we really have.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n\r\n - Podcast Episode #68 - Be Kind, Do Good - The Power Of The Millinocket Marathon
\r\n - Podcast Episode #16 - Millinocket & The Golden Road
\r\n - Millinocket Marathon Website
\r\n - Millinocket Live Podcast Facebook Event
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','The Ripple Effect - Yes, The Gift You Give Matters!','','inherit','closed','closed','','1604-revision-v1','','','2017-12-22 00:46:58','2017-12-22 05:46:58','',1604,'http://sothisisfitness.com/2017/12/1604-revision-v1.html',0,'revision','',0),(1569,1,'2017-12-15 02:57:24','2017-12-15 07:57:24','Sometimes... an event is... more...
\r\nEvery so often in the course of human existence... something truly beautiful happens. It\'s not always obvious and you don\'t always know it\'s happening. Sometimes, people can pass right through it and be none the wiser. But those who catch a glimpse... and realize what\'s going on... know they\'re witnessing, or perhaps understand that they\'re a part of... something truly special. That, FitFriends, is what has been happening in the small Northern Maine town of Millinocket...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\n\"Be kind, do good\"
\r\nWhen we\'re little we\'re taught a lot of very simple rules to live by. Brush your teeth before bed. Don\'t push, hit, or hurt people. Say please and thank you. So many things, all just like that, which essentially boil down to \"be kind, do good\". It\'s simple, core values like this that seem to have taken root in what has fast become a truly impressive, rather transformative weekend each December in sleepy little Millinocket, Maine.\r\nAll it takes is one man to start a movement.
\r\nThree years ago, a man named Gary Allen from a small island off the coast of Northern Maine got an idea. He had read about a town not too far from his own that was devastated by the mid-2000\'s closure of it\'s once proud and bustling paper mills. Aside from your typical set of small businesses... these mills, you see... had been the primary source of jobs for the town and the immediate area. With their closure, many were out of work and the town of Millinocket saw a quick decline.\r\n\r\nMost people would agree that the \"Main Street\" of any town can be taken to represent the pulse of the place, so to speak. Penobscot Avenue is, by all rights, the \"Main Street\" of Millinocket... and in Gary\'s words, by 2015 it looked like it was flatlining. Gary, having taken to heart those simple lessons we all learned as kids... wondered what he could do to help.\r\nSoon, an idea, and a marathon, was born.
\r\nAs a runner, a simple solution occurred to Gary - a marathon. As the race director for the Mount Desert Island Marathon, Gary had many friends and contacts in the Northern Maine running community and beyond. He came up with a race course, sought out some friends, and set off for a spontaneous mid-December Northern Maine marathon. A total of about 50 - 60 people ran that race, and the idea was simple. Instead of paying an entry fee... spend that money in the town. Put some money into the local economy and give the people a chance to earn some money instead of just giving a hand-out or donation. Despite the fact that most locals didn\'t have much of a clue of what was going on... the idea was pretty successful. What would happen next... Gary couldn\'t possibly have predicted.\r\nThis is the part that doesn\'t often happen.
\r\nOver the course of 2016, people heard about the \"Millinocket Marathon\". Word started to spread. The word \"free\" tends to grab everyone\'s attention, if only for a second, and the concept of a marathon with zero entry cost was at the very least an intriguing prospect. Magazines started writing about it. Podcasts started talking about it. Soon enough people started to really read into it and understand the concept... and it would seem they latched onto it. That December roughly 700 people came to Millinocket for the Marathon and Half-Marathon. They rented hotel rooms. They bought groceries and race supplies. Went to restaurants and bars. Ate at the community-hosted pasta dinners and pancake breakfasts. Purchased knick-knacks, crafts, and gifts at local shops and the race weekend artisan fair. Filled their cars with gas at the local pumps. The idea was a wild success.\r\nAnd somehow, the magic didn\'t end there.
\r\nRegistration for the 2017 Millinocket Marathon & Half was opened within days of the close of the 2016 edition... and within 72 hours over 1,000 people had registered. By the time Thanksgiving 2017 rolled around registration had reached around 1,800 people. As you might expect with a \"free\" event, everyone and their mother was signing up to run but, of course, many ultimately would not actually follow through. The emails began going out asking those who no longer planned to attend to simply... let the Race Director know. At the end of it all, come race day there were roughly 1,200 participants between the full and half marathons.\r\n\r\nOnce again, attendance had ballooned beyond imagining and, once again, the people embraced the idea. They not only rented hotel rooms... they rented virtually every hotel accommodation within a half-hour radius as well as houses and rooms in town available through AirBnB. They once again bought groceries and race supplies, went to restaurants and bars, ate at the community-hosted meals. The people bought the knick-knacks, the crafts, the homemade gifts at local shops. They drank the all the coffee, all the booze, and filled their cars with all the gas. But it wasn\'t just the purchasing and spending that made the 2017 edition of this event so special...\r\nThe people created a community and embraced it.
\r\nYou see, the Millinocket Marathon and Half is not like any race you\'ve ever ran in. Sure, it has a start and finish. Yes, there are water stops, aid stations, and port-o-johns. Of course, there\'s chip timing, winners, and a podium for them to stand on. But this race has developed something else... something more. This event... has a soul. People of all ages, backgrounds, beliefs, and skill levels came out to participate in not just the race... but the weekend as a whole. They came to support the town of Millinocket and, in doing so, created their own little community. In the town before and after the race... runners and spectators alike found themselves unusually talkative, friendly, and open. Everyone was meeting new people, making new friends, and just generally putting themselves out there. During the race itself people were sharing stories, running together, and supporting each other through what was, indeed, a tough race course. But it wasn\'t just the community and bonds formed that made the weekend so special...\r\nThe people built it and nourished it.
\r\nEverything at this race is donated, provided, or created by the people. The timing services, the big logging trucks at the start/finish, the water, sports drink, and snacks on the course... all donated. The finishers medals, available for purchase, made by a local artisan. Shuttle services were provided this year to accommodate the massive influx of participants. Beyond that, the extra events that make up the schedule of the weekend... are all created, organized, and provided by locals or those coming to town. There was a pre-race pasta supper at the American Legion and race-morning breakfast at the local snowmobile/ATV club. The \"How Was Your Run Today?\" podcast came to town and hosted the \"Crankle 2K\" shakeout run the night before the race. I rolled in and did a q & a with the race director right after that. And after the race... dance parties, karaoke parties, and more. The race weekend calendar was filled not by the race director... but by everyone else.\r\nAnd now, the future looks bright for Millinocket.
\r\nBefore we came to town for the 2017 marathon... the effects of this event had already been felt in Millinocket. Businesses once struggling were now doing ok. Storefronts on Penobscot Ave. once closed were now open. A struggling public library now had funding. People who had moved away for financial reasons... moved back, and new residents found their way into the town. Millinocket, it seems, is on the rebound. Not only that... but this event, and the press and buzz surrounding it... had done wonders. Millinocket and the Katahdin region was now on the map for many people who, before, didn\'t know it existed. My wife and I are planning to take a weekend trip to the area over the summer to enjoy the warm weather outdoors-ing, and a hike up Mt. Katahdin. We, I am sure, are not the only ones making plans like this. All of a sudden, what once was a busy mill town gone defunct is finding itself reborn as a vacation destination.\r\nAll because we remembered... \"be kind, do good\".
\r\nI am just... floored... by what I have witnessed in this event. The human kindness, the love, and the coming together of people to support their fellow man is something that we simply do not see enough of today. It\'s on us now to help ensure this thing lives on for many years to come. We must continue to nourish this thing and keep it alive, and we can do that, of course, by simply continuing to be kind... and do good.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n \r\n\r\n - We chronicle our trip to Millinocket, Maine for the 3rd annual Millinocket Marathon & Half\r\n
\r\n - We catch part of our drive into town and what we’re excited about
\r\n - Darrell chats with Jen and Trish from the Moose Drop In
\r\n - Have a live podcast with race director Gary Allen
\r\n - And recap our experience afterwards
\r\n
\r\n \r\n - If you were there or you’re thinking about going, you won’t wanna miss this!
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n\r\n - Podcast Episode #16 - Millinocket & The Golden Road
\r\n - Millinocket Marathon Website
\r\n - Millinocket Live Podcast Facebook Event
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Be Kind, Do Good - The Power Of The Millinocket Marathon','','inherit','closed','closed','','1567-revision-v1','','','2017-12-15 02:57:24','2017-12-15 07:57:24','',1567,'http://sothisisfitness.com/2017/12/1567-revision-v1.html',0,'revision','',0),(1570,1,'2017-12-15 03:05:26','2017-12-15 08:05:26','','IMG_20171208_095027_207','','inherit','open','closed','','img_20171208_095027_207','','','2017-12-15 03:05:26','2017-12-15 08:05:26','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171208_095027_207.jpg',0,'attachment','image/jpeg',0),(1571,1,'2017-12-15 03:06:02','2017-12-15 08:06:02','','IMG_20171208_131455','','inherit','open','closed','','img_20171208_131455','','','2017-12-15 03:06:02','2017-12-15 08:06:02','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171208_131455.jpg',0,'attachment','image/jpeg',0),(1572,1,'2017-12-15 03:06:11','2017-12-15 08:06:11','','IMG_20171208_132132_432','','inherit','open','closed','','img_20171208_132132_432','','','2017-12-15 03:06:11','2017-12-15 08:06:11','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171208_132132_432.jpg',0,'attachment','image/jpeg',0),(1573,1,'2017-12-15 03:06:22','2017-12-15 08:06:22','','millinocket marathon welcome banner','','inherit','open','closed','','img_20171208_125731474_hdr','','','2017-12-15 03:15:41','2017-12-15 08:15:41','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171208_125731474_HDR.jpg',0,'attachment','image/jpeg',0),(1574,1,'2017-12-15 03:06:32','2017-12-15 08:06:32','','IMG_20171208_131138833','','inherit','open','closed','','img_20171208_131138833','','','2017-12-15 03:06:32','2017-12-15 08:06:32','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171208_131138833.jpg',0,'attachment','image/jpeg',0),(1575,1,'2017-12-15 03:06:43','2017-12-15 08:06:43','','IMG_20171208_190033067','','inherit','open','closed','','img_20171208_190033067','','','2017-12-15 03:06:43','2017-12-15 08:06:43','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171208_190033067.jpg',0,'attachment','image/jpeg',0),(1576,1,'2017-12-15 03:06:51','2017-12-15 08:06:51','','IMG_20171208_190037602','','inherit','open','closed','','img_20171208_190037602','','','2017-12-15 03:06:51','2017-12-15 08:06:51','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171208_190037602.jpg',0,'attachment','image/jpeg',0),(1577,1,'2017-12-15 03:07:01','2017-12-15 08:07:01','','IMG_20171208_190106607','','inherit','open','closed','','img_20171208_190106607','','','2017-12-15 03:07:01','2017-12-15 08:07:01','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171208_190106607.jpg',0,'attachment','image/jpeg',0),(1578,1,'2017-12-15 03:07:13','2017-12-15 08:07:13','','IMG_20171208_190309410','','inherit','open','closed','','img_20171208_190309410','','','2017-12-15 03:07:13','2017-12-15 08:07:13','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171208_190309410.jpg',0,'attachment','image/jpeg',0),(1579,1,'2017-12-15 03:07:21','2017-12-15 08:07:21','','IMG_20171209_073545_216','','inherit','open','closed','','img_20171209_073545_216','','','2017-12-15 03:07:21','2017-12-15 08:07:21','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171209_073545_216.jpg',0,'attachment','image/jpeg',0),(1580,1,'2017-12-15 03:07:26','2017-12-15 08:07:26','','IMG_20171209_132555_992','','inherit','open','closed','','img_20171209_132555_992','','','2017-12-15 03:07:26','2017-12-15 08:07:26','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171209_132555_992.jpg',0,'attachment','image/jpeg',0),(1581,1,'2017-12-15 03:07:34','2017-12-15 08:07:34','','IMG_20171209_095752482','','inherit','open','closed','','img_20171209_095752482','','','2017-12-15 03:07:34','2017-12-15 08:07:34','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171209_095752482.jpg',0,'attachment','image/jpeg',0),(1582,1,'2017-12-15 03:07:45','2017-12-15 08:07:45','','IMG_20171209_101935345','','inherit','open','closed','','img_20171209_101935345','','','2017-12-15 03:07:45','2017-12-15 08:07:45','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171209_101935345.jpg',0,'attachment','image/jpeg',0),(1583,1,'2017-12-15 03:08:02','2017-12-15 08:08:02','','millinocket marathon mile marker 3','','inherit','open','closed','','img_20171209_103714993','','','2017-12-15 03:17:46','2017-12-15 08:17:46','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171209_103714993.jpg',0,'attachment','image/jpeg',0),(1584,1,'2017-12-15 03:08:19','2017-12-15 08:08:19','','IMG_20171209_104222173_HDR','','inherit','open','closed','','img_20171209_104222173_hdr','','','2017-12-15 03:08:19','2017-12-15 08:08:19','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171209_104222173_HDR.jpg',0,'attachment','image/jpeg',0),(1585,1,'2017-12-15 03:08:36','2017-12-15 08:08:36','','IMG_20171209_111534909_HDR','','inherit','open','closed','','img_20171209_111534909_hdr','','','2017-12-15 03:08:36','2017-12-15 08:08:36','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171209_111534909_HDR.jpg',0,'attachment','image/jpeg',0),(1586,1,'2017-12-15 03:08:46','2017-12-15 08:08:46','','IMG_20171209_125211517_HDR','','inherit','open','closed','','img_20171209_125211517_hdr','','','2017-12-15 03:08:46','2017-12-15 08:08:46','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171209_125211517_HDR.jpg',0,'attachment','image/jpeg',0),(1587,1,'2017-12-15 03:08:55','2017-12-15 08:08:55','','IMG_20171209_155101016','','inherit','open','closed','','img_20171209_155101016','','','2017-12-15 03:08:55','2017-12-15 08:08:55','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171209_155101016.jpg',0,'attachment','image/jpeg',0),(1588,1,'2017-12-15 03:09:03','2017-12-15 08:09:03','','IMG_20171209_195824231','','inherit','open','closed','','img_20171209_195824231','','','2017-12-15 03:09:03','2017-12-15 08:09:03','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/IMG_20171209_195824231.jpg',0,'attachment','image/jpeg',0),(1589,1,'2017-12-15 03:12:29','2017-12-15 08:12:29','','STIF #68 podcast cover photo','','inherit','open','closed','','stif-68-podcast-cover-photo','','','2017-12-15 03:12:42','2017-12-15 08:12:42','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/STIF-68-podcast-cover-photo.png',0,'attachment','image/png',0),(1590,1,'2017-12-15 03:13:49','2017-12-15 08:13:49','','downtown millinocket 2015','','inherit','open','closed','','downtown-millinocket-2015','','','2017-12-15 03:14:05','2017-12-15 08:14:05','',1567,'http://sothisisfitness.com/wp-content/uploads/2017/12/downtown-millinocket-2015.jpg',0,'attachment','image/jpeg',0),(1591,1,'2017-12-15 03:18:25','2017-12-15 08:18:25','Sometimes... an event is... more...
\r\nEvery so often in the course of human existence... something truly beautiful happens. It\'s not always obvious and you don\'t always know it\'s happening. Sometimes, people can pass right through it and be none the wiser. But those who catch a glimpse... and realize what\'s going on... know they\'re witnessing, or perhaps understand that they\'re a part of... something truly special. That, FitFriends, is what has been happening in the small Northern Maine town of Millinocket...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\n\"Be kind, do good\"
\r\nWhen we\'re little we\'re taught a lot of very simple rules to live by. Brush your teeth before bed. Don\'t push, hit, or hurt people. Say please and thank you. So many things, all just like that, which essentially boil down to \"be kind, do good\". It\'s simple, core values like this that seem to have taken root in what has fast become a truly impressive, rather transformative weekend each December in sleepy little Millinocket, Maine.\r\n\r\n\r\nAll it takes is one man to start a movement.
\r\nThree years ago, a man named Gary Allen from a small island off the coast of Northern Maine got an idea. He had read about a town not too far from his own that was devastated by the mid-2000\'s closure of it\'s once proud and bustling paper mills. Aside from your typical set of small businesses... these mills, you see... had been the primary source of jobs for the town and the immediate area. With their closure, many were out of work and the town of Millinocket saw a quick decline.\r\n\r\nMost people would agree that the \"Main Street\" of any town can be taken to represent the pulse of the place, so to speak. Penobscot Avenue is, by all rights, the \"Main Street\" of Millinocket... and in Gary\'s words, by 2015 it looked like it was flatlining. Gary, having taken to heart those simple lessons we all learned as kids... wondered what he could do to help.\r\nSoon, an idea, and a marathon, was born.
\r\nAs a runner, a simple solution occurred to Gary - a marathon. As the race director for the Mount Desert Island Marathon, Gary had many friends and contacts in the Northern Maine running community and beyond. He came up with a race course, sought out some friends, and set off for a spontaneous mid-December Northern Maine marathon. A total of about 50 - 60 people ran that race, and the idea was simple. Instead of paying an entry fee... spend that money in the town. Put some money into the local economy and give the people a chance to earn some money instead of just giving a hand-out or donation. Despite the fact that most locals didn\'t have much of a clue of what was going on... the idea was pretty successful. What would happen next... Gary couldn\'t possibly have predicted.\r\nThis is the part that doesn\'t often happen.
\r\nOver the course of 2016, people heard about the \"Millinocket Marathon\". Word started to spread. The word \"free\" tends to grab everyone\'s attention, if only for a second, and the concept of a marathon with zero entry cost was at the very least an intriguing prospect. Magazines started writing about it. Podcasts started talking about it. Soon enough people started to really read into it and understand the concept... and it would seem they latched onto it. That December roughly 700 people came to Millinocket for the Marathon and Half-Marathon. They rented hotel rooms. They bought groceries and race supplies. Went to restaurants and bars. Ate at the community-hosted pasta dinners and pancake breakfasts. Purchased knick-knacks, crafts, and gifts at local shops and the race weekend artisan fair. Filled their cars with gas at the local pumps. The idea was a wild success.\r\nAnd somehow, the magic didn\'t end there.
\r\nRegistration for the 2017 Millinocket Marathon & Half was opened within days of the close of the 2016 edition... and within 72 hours over 1,000 people had registered. By the time Thanksgiving 2017 rolled around registration had reached around 1,800 people. As you might expect with a \"free\" event, everyone and their mother was signing up to run but, of course, many ultimately would not actually follow through. The emails began going out asking those who no longer planned to attend to simply... let the Race Director know. At the end of it all, come race day there were roughly 1,200 participants between the full and half marathons.\r\n\r\nOnce again, attendance had ballooned beyond imagining and, once again, the people embraced the idea. They not only rented hotel rooms... they rented virtually every hotel accommodation within a half-hour radius as well as houses and rooms in town available through AirBnB. They once again bought groceries and race supplies, went to restaurants and bars, ate at the community-hosted meals. The people bought the knick-knacks, the crafts, the homemade gifts at local shops. They drank the all the coffee, all the booze, and filled their cars with all the gas. But it wasn\'t just the purchasing and spending that made the 2017 edition of this event so special...\r\n\r\n\r\nThe people created a community and embraced it.
\r\nYou see, the Millinocket Marathon and Half is not like any race you\'ve ever ran in. Sure, it has a start and finish. Yes, there are water stops, aid stations, and port-o-johns. Of course, there\'s chip timing, winners, and a podium for them to stand on. But this race has developed something else... something more. This event... has a soul. People of all ages, backgrounds, beliefs, and skill levels came out to participate in not just the race... but the weekend as a whole. They came to support the town of Millinocket and, in doing so, created their own little community. In the town before and after the race... runners and spectators alike found themselves unusually talkative, friendly, and open. Everyone was meeting new people, making new friends, and just generally putting themselves out there. During the race itself people were sharing stories, running together, and supporting each other through what was, indeed, a tough race course. But it wasn\'t just the community and bonds formed that made the weekend so special...\r\nThe people built it and nourished it.
\r\nEverything at this race is donated, provided, or created by the people. The timing services, the big logging trucks at the start/finish, the water, sports drink, and snacks on the course... all donated. The finishers medals, available for purchase, made by a local artisan. Mile markers created by local businesses and supporters. Shuttle services were provided this year to accommodate the massive influx of participants. Beyond that, the extra events that make up the schedule of the weekend... are all created, organized, and provided by locals or those coming to town. There was a pre-race pasta supper at the American Legion and race-morning breakfast at the local snowmobile/ATV club. The \"How Was Your Run Today?\" podcast came to town and hosted the \"Crankle 2K\" shakeout run the night before the race. I rolled in and did a q & a with the race director right after that. And after the race... dance parties, karaoke parties, and more. The race weekend calendar was filled not by the race director... but by everyone else.\r\nAnd now, the future looks bright for Millinocket.
\r\nBefore we came to town for the 2017 marathon... the effects of this event had already been felt in Millinocket. Businesses once struggling were now doing ok. Storefronts on Penobscot Ave. once closed were now open. A struggling public library now had funding. People who had moved away for financial reasons... moved back, and new residents found their way into the town. Millinocket, it seems, is on the rebound. Not only that... but this event, and the press and buzz surrounding it... had done wonders. Millinocket and the Katahdin region was now on the map for many people who, before, didn\'t know it existed. My wife and I are planning to take a weekend trip to the area over the summer to enjoy the warm weather outdoors-ing, and a hike up Mt. Katahdin. We, I am sure, are not the only ones making plans like this. All of a sudden, what once was a busy mill town gone defunct is finding itself reborn as a vacation destination.\r\nAll because we remembered... \"be kind, do good\".
\r\nI am just... floored... by what I have witnessed in this event. The human kindness, the love, and the coming together of people to support their fellow man is something that we simply do not see enough of today. It\'s on us now to help ensure this thing lives on for many years to come. We must continue to nourish this thing and keep it alive, and we can do that, of course, by simply continuing to be kind... and do good.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - We chronicle our trip to Millinocket, Maine for the 3rd annual Millinocket Marathon & Half\r\n
\r\n - We catch part of our drive into town and what we’re excited about
\r\n - Darrell chats with Jen and Trish from the Moose Drop In
\r\n - Have a live podcast with race director Gary Allen
\r\n - And recap our experience afterwards
\r\n
\r\n \r\n - If you were there or you’re thinking about going, you won’t wanna miss this!
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n\r\n - Podcast Episode #16 - Millinocket & The Golden Road
\r\n - Millinocket Marathon Website
\r\n - Millinocket Live Podcast Facebook Event
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Be Kind, Do Good - The Power Of The Millinocket Marathon','','inherit','closed','closed','','1567-revision-v1','','','2017-12-15 03:18:25','2017-12-15 08:18:25','',1567,'http://sothisisfitness.com/2017/12/1567-revision-v1.html',0,'revision','',0),(1592,1,'2017-12-15 03:29:22','2017-12-15 08:29:22','Sometimes... an event is... more...
\r\nEvery so often in the course of human existence... something truly beautiful happens. It\'s not always obvious and you don\'t always know it\'s happening. Sometimes, people can pass right through it and be none the wiser. But those who catch a glimpse... and realize what\'s going on... know they\'re witnessing, or perhaps understand that they\'re a part of... something truly special. That, FitFriends, is what has been happening in the small Northern Maine town of Millinocket...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\n\"Be kind, do good\"
\r\nWhen we\'re little we\'re taught a lot of very simple rules to live by. Brush your teeth before bed. Don\'t push, hit, or hurt people. Say please and thank you. So many things, all just like that, which essentially boil down to \"be kind, do good\". It\'s simple, core values like this that seem to have taken root in what has fast become a truly impressive, rather transformative weekend each December in sleepy little Millinocket, Maine.\r\n\r\n\r\nAll it takes is one man to start a movement.
\r\nThree years ago, a man named Gary Allen from a small island off the coast of Northern Maine got an idea. He had read about a town not too far from his own that was devastated by the mid-2000\'s closure of it\'s once proud and bustling paper mills. Aside from your typical set of small businesses... these mills, you see... had been the primary source of jobs for the town and the immediate area. With their closure, many were out of work and the town of Millinocket saw a quick decline.\r\n\r\nMost people would agree that the \"Main Street\" of any town can be taken to represent the pulse of the place, so to speak. Penobscot Avenue is, by all rights, the \"Main Street\" of Millinocket... and in Gary\'s words, by 2015 it looked like it was flatlining. Gary, having taken to heart those simple lessons we all learned as kids... wondered what he could do to help.\r\nSoon, an idea, and a marathon, was born.
\r\nAs a runner, a simple solution occurred to Gary - a marathon. As the race director for the Mount Desert Island Marathon, Gary had many friends and contacts in the Northern Maine running community and beyond. He came up with a race course, sought out some friends, and set off for a spontaneous mid-December Northern Maine marathon. A total of about 50 - 60 people ran that race, and the idea was simple. Instead of paying an entry fee... spend that money in the town. Put some money into the local economy and give the people a chance to earn some money instead of just giving a hand-out or donation. Despite the fact that most locals didn\'t have much of a clue of what was going on... the idea was pretty successful. What would happen next... Gary couldn\'t possibly have predicted.\r\nThis is the part that doesn\'t often happen.
\r\nOver the course of 2016, people heard about the \"Millinocket Marathon\". Word started to spread. The word \"free\" tends to grab everyone\'s attention, if only for a second, and the concept of a marathon with zero entry cost was at the very least an intriguing prospect. Magazines started writing about it. Podcasts started talking about it. Soon enough people started to really read into it and understand the concept... and it would seem they latched onto it. That December roughly 700 people came to Millinocket for the Marathon and Half-Marathon. Attendance had increased tenfold. They rented hotel rooms. They bought groceries and race supplies. Went to restaurants and bars. Ate at the community-hosted pasta dinners and pancake breakfasts. Purchased knick-knacks, crafts, and gifts at local shops and the race weekend artisan fair. Filled their cars with gas at the local pumps. The idea was a wild success.\r\nAnd somehow, the magic didn\'t end there.
\r\nRegistration for the 2017 Millinocket Marathon & Half was opened within days of the close of the 2016 edition... and within 72 hours over 1,000 people had registered. By the time Thanksgiving 2017 rolled around registration had reached around 1,800 people. As you might expect with a \"free\" event, everyone and their mother was signing up to run but, of course, many ultimately would not actually follow through. The emails began going out asking those who no longer planned to attend to simply... let the Race Director know. At the end of it all, come race day there were roughly 1,200 participants between the full and half marathons.\r\n\r\nOnce again, attendance had ballooned beyond imagining and, once again, the people embraced the idea. They not only rented hotel rooms... they rented virtually every hotel accommodation within a half-hour radius as well as houses and rooms in town available through AirBnB. They once again bought groceries and race supplies, went to restaurants and bars, ate at the community-hosted meals. The people bought the knick-knacks, the crafts, the homemade gifts at local shops. They drank all the coffee, all the booze, and filled their cars with all the gas. But it wasn\'t just the purchasing and spending that made the 2017 edition of this event so special...\r\n\r\n\r\nThe people created a community and embraced it.
\r\nYou see, the Millinocket Marathon and Half is not like any race you\'ve ever ran in. Sure, it has a start and finish. Yes, there are water stops, aid stations, and port-o-johns. Of course, there\'s chip timing, winners, and a podium for them to stand on. But this race has developed something else... something more. This event... has a soul. People of all ages, backgrounds, beliefs, and skill levels came out to participate in not just the race... but the weekend as a whole. They came to support the town of Millinocket and, in doing so, created their own little community. In the town before and after the race... runners and spectators alike found themselves unusually talkative, friendly, and open. Everyone was meeting new people, making new friends, and just generally putting themselves out there. During the race itself people were sharing stories, running together, and supporting each other through what was, indeed, a tough race course. But it wasn\'t just the community and bonds formed that made the weekend so special...\r\nThe people built it and nourished it.
\r\nEverything at this race is donated, provided, or created by the people. The timing services, the big logging trucks at the start/finish, the water, sports drink, and snacks on the course... all donated. The finishers medals, available for purchase, made by a local artisan. Mile markers created by local businesses and supporters. Shuttle services were provided this year to accommodate the massive influx of participants. Beyond that, the extra events that make up the schedule of the weekend... are all created, organized, and provided by locals or those coming to town. There was a pre-race pasta supper at the American Legion and race-morning breakfast at the local snowmobile/ATV club. The \"How Was Your Run Today?\" podcast came to town and hosted the \"Crankle 2K\" shakeout run the night before the race. I rolled in and did a q & a with the race director right after that. And after the race... dance parties, karaoke parties, and more. The race weekend calendar was filled not by the race director... but by everyone else.\r\nAnd now, the future looks bright for Millinocket.
\r\nBefore we came to town for the 2017 marathon... the effects of this event had already been felt in Millinocket. Businesses once struggling were now doing ok. Storefronts on Penobscot Ave. once closed were now open. A struggling public library now had funding. People who had moved away for financial reasons... moved back, and new residents found their way into the town. Millinocket, it seems, is on the rebound. Not only that... but this event, and the press and buzz surrounding it... had done wonders. Millinocket and the Katahdin region was now on the map for many people who, before, didn\'t know it existed. My wife and I are planning to take a weekend trip to the area over the summer to enjoy the warm weather outdoors-ing, and a hike up Mt. Katahdin. We, I am sure, are not the only ones making plans like this. All of a sudden, what once was a busy mill town gone defunct is finding itself reborn as a vacation destination.\r\nNext year promises to be more of the same.
\r\nSoon after the close of the 2017 Millinocket weekend, it had already begun. People had arrived home but were still riding the high of the weekend, feeling the love, and looking for ways to help build this into something even greater. Discussions were had on social media about all the things we could do for 2018. Sweeping the course for lost clothing items to be donated. Additional trash pick-ups and water stations. Creating a bag drop. Supporting an animal shelter. The list goes on. Millinocket Marathon weekend 2018 looks like it will be everything we\'ve come to love and more. I\'m sure attendance will increase to suit.\r\nAll because we remembered... \"be kind, do good\".
\r\nI am just... floored... by what I have witnessed in this event. The human kindness, the love, and the coming together of people to support their fellow man is something that we simply do not see enough of today. It\'s on us now to help ensure this thing lives on for many years to come. We must continue to nourish this thing and keep it alive, and we can do that, of course, by simply continuing to be kind... and do good.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - We chronicle our trip to Millinocket, Maine for the 3rd annual Millinocket Marathon & Half\r\n
\r\n - We catch part of our drive into town and what we’re excited about
\r\n - Darrell chats with Jen and Trish from the Moose Drop In
\r\n - Have a live podcast with race director Gary Allen
\r\n - And recap our experience afterwards
\r\n
\r\n \r\n - If you were there or you’re thinking about going, you won’t wanna miss this!
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n\r\n - Podcast Episode #16 - Millinocket & The Golden Road
\r\n - Millinocket Marathon Website
\r\n - Millinocket Live Podcast Facebook Event
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Be Kind, Do Good - The Power Of The Millinocket Marathon','','inherit','closed','closed','','1567-revision-v1','','','2017-12-15 03:29:22','2017-12-15 08:29:22','',1567,'http://sothisisfitness.com/2017/12/1567-revision-v1.html',0,'revision','',0),(1593,1,'2017-12-15 03:31:03','2017-12-15 08:31:03','Sometimes... an event is... more...
\r\nEvery so often in the course of human existence... something truly beautiful happens. It\'s not always obvious and you don\'t always know it\'s happening. Sometimes, people can pass right through it and be none the wiser. But those who catch a glimpse... and realize what\'s going on... know they\'re witnessing, or perhaps understand that they\'re a part of... something truly special. That, FitFriends, is what has been happening in the small Northern Maine town of Millinocket...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\n\"Be kind, do good\"
\r\nWhen we\'re little we\'re taught a lot of very simple rules to live by. Brush your teeth before bed. Don\'t push, hit, or hurt people. Say please and thank you. So many things, all just like that, which essentially boil down to \"be kind, do good\". It\'s simple, core values like this that seem to have taken root in what has fast become a truly impressive, rather transformative weekend each December in sleepy little Millinocket, Maine.\r\n\r\n\r\nAll it takes is one man to start a movement.
\r\nThree years ago, a man named Gary Allen from a small island off the coast of Northern Maine got an idea. He had read about a town not too far from his own that was devastated by the mid-2000\'s closure of it\'s once proud and bustling paper mills. Aside from your typical set of small businesses... these mills, you see... had been the primary source of jobs for the town and the immediate area. With their closure, many were out of work and the town of Millinocket saw a quick decline.\r\n\r\nMost people would agree that the \"Main Street\" of any town can be taken to represent the pulse of the place, so to speak. Penobscot Avenue is, by all rights, the \"Main Street\" of Millinocket... and in Gary\'s words, by 2015 it looked like it was flatlining. Gary, having taken to heart those simple lessons we all learned as kids... wondered what he could do to help.\r\nSoon, an idea, and a marathon, was born.
\r\nAs a runner, a simple solution occurred to Gary - a marathon. As the race director for the Mount Desert Island Marathon, Gary had many friends and contacts in the Northern Maine running community and beyond. He came up with a race course, sought out some friends, and set off for a spontaneous mid-December Northern Maine marathon. A total of about 50 - 60 people ran that race, and the idea was simple. Instead of paying an entry fee... spend that money in the town. Put some money into the local economy and give the people a chance to earn some money instead of just giving a hand-out or donation. Despite the fact that most locals didn\'t have much of a clue of what was going on... the idea was pretty successful. What would happen next... Gary couldn\'t possibly have predicted.\r\nThis is the part that doesn\'t often happen.
\r\nOver the course of 2016, people heard about the \"Millinocket Marathon\". Word started to spread. The word \"free\" tends to grab everyone\'s attention, if only for a second, and the concept of a marathon with zero entry cost was at the very least an intriguing prospect. Magazines started writing about it. Podcasts started talking about it. Soon enough people started to really read into it and understand the concept... and it would seem they latched onto it. That December roughly 700 people came to Millinocket for the Marathon and Half-Marathon. Attendance had increased tenfold. They rented hotel rooms. They bought groceries and race supplies. Went to restaurants and bars. Ate at the community-hosted pasta dinners and pancake breakfasts. Purchased knick-knacks, crafts, and gifts at local shops and the race weekend artisan fair. Filled their cars with gas at the local pumps. The idea was a wild success.\r\nAnd somehow, the magic didn\'t end there.
\r\nRegistration for the 2017 Millinocket Marathon & Half was opened within days of the close of the 2016 edition... and within 72 hours over 1,000 people had registered. By the time Thanksgiving 2017 rolled around registration had reached around 1,800 people. As you might expect with a \"free\" event, everyone and their mother was signing up to run but, of course, many ultimately would not actually follow through. The emails began going out asking those who no longer planned to attend to simply... let the Race Director know. At the end of it all, come race day there were roughly 1,200 participants between the full and half marathons.\r\n\r\nOnce again, attendance had ballooned beyond imagining and, once again, the people embraced the idea. They not only rented hotel rooms... they rented virtually every hotel accommodation within a half-hour radius as well as houses and rooms in town available through AirBnB. They once again bought groceries and race supplies, went to restaurants and bars, ate at the community-hosted meals. The people bought the knick-knacks, the crafts, the homemade gifts at local shops. They drank all the coffee, all the booze, and filled their cars with all the gas. But it wasn\'t just the purchasing and spending that made the 2017 edition of this event so special...\r\n\r\n\r\nThe people created a community and embraced it.
\r\nYou see, the Millinocket Marathon and Half is not like any race you\'ve ever ran in. Sure, it has a start and finish. Yes, there are water stops, aid stations, and port-o-johns. Of course, there\'s chip timing, winners, and a podium for them to stand on. But this race has developed something else... something more. This event... has a soul. People of all ages, backgrounds, beliefs, and skill levels came out to participate in not just the race... but the weekend as a whole. They came to support the town of Millinocket and, in doing so, created their own little community. In the town before and after the race... runners and spectators alike found themselves unusually talkative, friendly, and open. Everyone was meeting new people, making new friends, and just generally putting themselves out there. During the race itself people were sharing stories, running together, and supporting each other through what was, indeed, a tough race course. But it wasn\'t just the community and bonds formed that made the weekend so special...\r\nThe people built it and nourished it.
\r\nEverything at this race is donated, provided, or created by the people. The timing services, the big logging trucks at the start/finish, the water, sports drink, and snacks on the course... all donated. The finishers medals, available for purchase, made by a local artisan. Mile markers created by local businesses and supporters. Shuttle services were provided this year to accommodate the massive influx of participants. Beyond that, the extra events that make up the schedule of the weekend... are all created, organized, and provided by locals or those coming to town. There was a pre-race pasta supper at the American Legion and race-morning breakfast at the local snowmobile/ATV club. The \"How Was Your Run Today?\" podcast came to town and hosted the \"Crankle 2K\" shakeout run the night before the race. I rolled in and did a q & a with the race director right after that. And after the race... dance parties, karaoke parties, and more. The race weekend calendar was filled not by the race director... but by everyone else.\r\nAnd now, the future looks bright for Millinocket.
\r\nBefore we came to town for the 2017 marathon... the effects of this event had already been felt in Millinocket. Businesses once struggling were now doing ok. Storefronts on Penobscot Ave. once closed were now open. A struggling public library now had funding. People who had moved away for financial reasons... moved back, and new residents found their way into the town. Millinocket, it seems, is on the rebound. Not only that... but this event, and the press and buzz surrounding it... had done wonders. Millinocket and the Katahdin region was now on the map for many people who, before, didn\'t know it existed. My wife and I are planning to take a weekend trip to the area over the summer to enjoy the warm weather outdoors-ing, and a hike up Mt. Katahdin. We, I am sure, are not the only ones making plans like this. All of a sudden, what once was a busy mill town gone defunct is finding itself reborn as a vacation destination.\r\nNext year promises to be more of the same.
\r\nSoon after the close of the 2017 Millinocket weekend, it had already begun. People had arrived home but were still riding the high of the weekend, feeling the love, and looking for ways to help build this into something even greater. Discussions were had on social media about all the things we could do for 2018. Sweeping the course for lost clothing items to be donated. Additional trash pick-ups and water stations. Creating a bag drop. Supporting an animal shelter. The list goes on. These are race participants having these discussions and looking to do these things. The race director, Gary, is simply watching his social media feeds erupt with these outpourings of support and he encourages us... \"bring it\". Millinocket Marathon weekend 2018 looks like it will be everything we\'ve come to love and more. I\'m sure attendance will increase to suit.\r\nAll because we remembered... \"be kind, do good\".
\r\nI am just... floored... by what I have witnessed in this event. The human kindness, the love, and the coming together of people to support their fellow man is something that we simply do not see enough of today. It\'s on us now to help ensure this thing lives on for many years to come. We must continue to nourish this thing and keep it alive, and we can do that, of course, by simply continuing to be kind... and do good.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - We chronicle our trip to Millinocket, Maine for the 3rd annual Millinocket Marathon & Half\r\n
\r\n - We catch part of our drive into town and what we’re excited about
\r\n - Darrell chats with Jen and Trish from the Moose Drop In
\r\n - Have a live podcast with race director Gary Allen
\r\n - And recap our experience afterwards
\r\n
\r\n \r\n - If you were there or you’re thinking about going, you won’t wanna miss this!
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n\r\n - Podcast Episode #16 - Millinocket & The Golden Road
\r\n - Millinocket Marathon Website
\r\n - Millinocket Live Podcast Facebook Event
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Be Kind, Do Good - The Power Of The Millinocket Marathon','','inherit','closed','closed','','1567-revision-v1','','','2017-12-15 03:31:03','2017-12-15 08:31:03','',1567,'http://sothisisfitness.com/2017/12/1567-revision-v1.html',0,'revision','',0),(1594,1,'2017-12-17 15:34:22','2017-12-17 20:34:22','It still hasn’t sunk in.
\nI ran a 50 mile ultramarathon…\n\nWow. Honestly I’m still in disbelief. Of…like…the whole thing.\n\nI learned a lot during Pineland 50…both about myself and about life in general. I know, that sounds corny, cheesy, and painfully cliche…but it is what it is. I’ve been pretty lazy for the last two weeks (yikes)…it’s about time I get back on it, get back into “training mode”, and finally put together this race report.\n\nAnd gee willy, what a race report it is…\n\nOK, so I embellished a little…\n\nIt’s a race report like any other. Except… it’s for an Ultramarathon…so that makes it…special? I don’t know, just grasping at straws here trying to continue feeling like a unicorn.\n\nKnow what, screw that, of course I still feel special, and rightly so. One more time…\n\n50 miles.\n\n \n\n*ahem* Sorry guys…my “entitled millenial” was showing. I’m done now. really…\n\nAccording to my buddy Dave (an avid marathoner), at the end of the day it was actually a pretty challenging course. So let’s talk about THAT… since I’m sure that’s what most of you are really here for. (That and my charming wit, obviously)\n\nPineland – A lovely weekend on the farm\n\nThe Salomon Trail Running Festival at Pineland Farms (Pineland for short) takes place at (you guessed it) Pineland Farms and has 7 races over 2 days. Saturday features a 5K, Barefoot 5K, Canicross 5K (5k with your dog), and 10K. Sunday features the distance runs – 25K, 50K, and 50 Mile.\n\nI have no real experience with the Saturday course – rather than run it, I was working as one of the event timers with RaceWire that day. What I CAN tell you is the weather was positively OPPRESSIVE that day. It was SUPER hot, SUPER humid, the sun was beating down, and apparently there was some sort of “ozone warning”? I don’t even know what that is. Conditions were so bad that the 10K course was almost cut in half and some health officials would’ve probably been just as happy if the Saturday events just…got called off. I’m glad they didn’t – if I were a runner I would’ve been PISSED at that…leave the choice to ME (which they did…downgrades were encouraged).\n\nFor the most part it seemed like everyone had a pretty good time on Saturday, and it was kinda fun to see people running a race with their dogs.\n\nAnd then came Sunday…\n\nStarted my day off strong…with a freaking 2:30 am wake-up. While I might not have been working as a timer Sunday…my wife still was. So at 2:30 am up she was, and so was I. By 3:15 we (and the other timers) had left the hotel and were on-site by 3:30. I took some time to wake up, acclimate, and blog some final pre-race thoughts.\n\nIt was surreal…just like it always is before a new distance. Mom and Dad (my crew) showed up at 5 AM just as instructed, and we went over the packet, aid station plan, and pace chart one more time. Then 6 AM came…and off I went.\n\nA Course So Nice You’ll Do It Thrice!\n\nI spared the aid station volunteers (and my support crew) from that OBVIOUS joke on race day, don’t worry.\n\nOne of the things I liked about this course was how it was easy to mentally (and visually) break it up. I kind of split the course into “The Grove Side” and “The Far Side” (or “The Yurt Side”).\n\nThe way the course was laid out, you hit aid stations multiple times – a total of 8 aid station stops on the 25K course. This was another (much appreciated) way to mentally break down the course into bite-size chunks.\n\nSo that’s a 25K course – 50K runners did that twice and 50 Milers (me) did that 3 times plus a 3ish mile loop beforehand.\n\nUltra-long distance breeds…new challenges…\n\nThe course didn’t look too bad on paper…but man…those rolling hills will get you. \n\nYeah…didn’t think it’d add up like that beforehand. Had this only been a marathon (I can’t believe I just said that) it might’ve been more manageable… but when you’re talking such a long distance EVERYTHING adds up. Including GPS watch fluctuations/issues.\n\nTHAT was more than a little obnoxious. I know I covered 50 miles, but between typical GPS watch “non-exactness” and my not running down the exact middle of the course the whole time…over the course of 50 miles I lost about .7 on my gps log. boo. Let’s be clear here (mostly for myself)…I ran THE WHOLE 50 GOD DAMNED MILES. Stupid gps…\n\nThe course itself certainly did have its challenges – in addition to those rolling hills there were some sections of the course I absolutely DESPISED – not because they weren’t good…because they were freaking hard to run on (especially 40 miles in).\n\nFor the life of me, I can’t remember where it was beyond just “halfway through The Yurt Side” of the loop…but there were parts of the course that went on the edges of farm fields, and the trail was sloped down and to the left. It sucked to run on. And with distance…comes compounded suck (the third lap of that was brutal).\n\nIt was also kind of tough running through the thick field grass for some stretches…like running through an unmowed-lawn-on-steroids. Every time I was getting a little “ugh” about the course and the challenge, though, there would be an aid station or the festival area…and I’d perk up a bit.\n\nCourse support was pretty stellar\n\nHonestly, if push came to shove… you COULD totally run this race without crew or probably even a freaking waistpack/vest. I don’t recommend it…but the point remains… The aid stations were practically a runner’s buffet, and you basically never went more than 3 miles without hitting one. I’m talking boiled potatoes, chips, pretzels, chocolate, nuts, candy, water/gatorate/soda, pickles, pickle juice, pb & j…sweet lord they had it all! Except bacon. Slackers.\n\nAnd I would be remiss if I didn’t mention MY course support.\n\nFirst off – Cape Cod Nutrition Corner. If it weren’t for them I wouldn’t have been able to do any of this in the first place. They sponsored me into the races and all the supplements/hydration I used during training and on race day came from them. They’re the reason I can do Ghost Train 100, too! I’m proud to run as a Team CCNC Sponsored Athlete…their only runner, and CERTAINLY their only ULTRArunner\n\nThen there’s Jason from Grin Hola – he didn’t sponsor me…but he DID hand-deliver his amazing granola (review coming) direct to my doorstep 2 days prior to the race to ensure I had the appropriate fuel for race day. WOW. So thank you! It was one of few “real foods” I could deal with after mile 30. (stuff is MAGICAL)\n\nAnd…last but not least…the most important one of all…\n\nThat’s right, dear old Mom ‘n’ Dad holdin’ down the fort on race day! Dad posted up in The Grove and Mom at Final Mile Aid Station. We kinda whiffed on my first pass, we got me on 2, 3 and 4, and for 5 and 6 (sorry Mom) I basically told them to pound sand because “I just need to FINISH”. So…thanks for dealing with that.\n\nAnd they knew…they KNEW…I went out too fast on loop 1. They knew because they paid attention to the pace chart I meticulously crafted (here it is for those who were asking). I was LITERALLY “off the chart” on my first loop. Too fast. Did I listen? No. Of course not. Mistake #2. #1 was going faster than I knew I should in the first place. Don’t worry, it TOTALLY caught up to me on loop 2…and that’s where I learned something vaulable…that I think I already knew…\n\nThe people make the event.\n\nDespite the in-the-moment suck, I DID have an enjoyable time…and it was largely due to the people. The aid station volunteers were either cheerful & pleasant or downright bursting with excitement. The festival area (“The Grove”) was awesome too – the energy was great to lift you up. On my 2nd loop through The Grove a woman from Team Six03was borderline lunatic with her “WOO” screams (hah).\n\nAttitude is everything.\n\nI know how BS that sounds…but it’s true. When you’re fighting such a huge mental battle, positivity, self-confidence, and a “can-do attitude” are literally the only things keeping one foot landing in front of the other. That’s why the aid stations, The Grove, my crew, and my wife at the RaceWire timing table were all so important. Having those boosts helped make my staying positive possible. In my efforts to stay upbeat and “yes I can”…a realization dawned on me:\n\nEverything they say about Ultras is true.\n\nIt’s all the same after mile 30. Yes, really. The pain was the same from mile 30 to mile 50. My nutrition struggles were the same. My feet felt the same. Everything really was the same. It got no better, but it got no worse. Same. It became mental. The last 15 miles were tough. The last 10 were harder. The final 5 were the worst…\n\nand that’s when I found “the dark place”. \n\nThey say that mentally you’ll go to “a dark place” late in the race…and I almost got out without hitting it… but I found it. It wasn’t what I expected, though. It wasn’t gloom and doom about succeeding in the 50 miler I was running. It wasn’t “Oh God, what the hell am I doing.” “I can’t do this.” etc…\n\nIt was about Ghost Train 100.\n\nThe exact thought was “What the actual f**k did I get myself INTO?! I can barely finish THIS…how in the HELL am I going to do 100 miles 5 months from now?! I can’t do 100 miles! I’m fighting just to get to HALF OF THAT!”. I was stressing. I was bargaining with myself. 5 months away I was telling myself it was OK to accept anything over 50. Just make it to 60 that day. that’ll be a win. And then I got a grip…\n\nand in that dark place, I found myself. \n\nIt was almost a moment of awakening. Like the fog cleared and I saw behind the curtain. I saw the struggle for what it really was – mental. I resolved that right now, with less than 5 miles left, it’s time to focus on TODAY, not tomorrow.\n\nAnd today…I knew I could do it. I knew the whole time. The giveaway was that my doubt in the darkness wasn’t about the 50. EVEN IN THE DARKNESS I knew I could finish this race. I remembered…this is how I felt in the final 3 miles of my first half-marathon. This is the same loathing and self-doubt I felt at mile 20 of my first marathon. I was ready to swear off running altogether then, too.\n\nAnd I finished both of those only to move on to either a faster finish next time…or the next longest race. And today would be no different.\n\nSo I picked it up. I tried to move with purpose again. I demanded speed – had to go as fast as possible, I could still break 12 hours! Just GO.\n\nAnd as I fought my way back through the final miles I knew. As I came through the clearing to the Final Mile Aid Station for the last time…to Mile 49.1…I knew. As I approached the fork…left for 2nd and 3rd lap, right for finish…I knew.\n\nAnd when I finally took that right…and turned the corner… and saw my wife on the other side of the finish arch with my green cowbell in her hands…I knew…\n\n…I had overcome the final obstacle: myself. \n\n ','Pineland 50 - The Come-Down','','inherit','closed','closed','','20-autosave-v1','','','2017-12-17 15:34:22','2017-12-17 20:34:22','',20,'http://sothisisfitness.com/2017/12/20-autosave-v1.html',0,'revision','',0),(1602,1,'2017-12-20 13:32:51','2017-12-20 18:32:51',' \r\nMy story may sound familiar.
\r\nI started off like so many others - perhaps you might now be in the shoes I was then. I had been a big guy my whole life. On the day my fitness journey started I was 23 years old and honestly couldn\'t remember a time where I wasn\'t big. Heck, the smallest pair of jeans I owned were 36\" waist... which didn\'t fit, and hadn\'t since 8th grade. But that was my reality... and I had come to accept it. Or rather... I was resigned to my fate.\r\nEfforts to succeed... didn\'t.
\r\nThroughout my theretofore adult life I had tried and failed a number of times to lose weight. As you might guess, nothing really stuck. There were so many factors to which I could attribute my lack of forward progress. There was the lack of knowledge and direction, for one, which was a great foundation to build my hopes on. Then one could consider how helpful my incredible laziness and procrastination were to my endeavors. And of course there was the ever-pervasive sense of discomfort, inadequacy, and embarassment when I set foot in a gym, which led to my general lack of motivation to actually do the thing.\r\nMotivation is a funny thing, though.
\r\nI learned, one day, that motivation is not the same thing as needing to do a thing or wanting to do a thing. \"Motivation\" is not \"I want to lose weight\". Motivation is different for everyone. For me... it was a deep, powerful inability to remain as I was for another moment. One day... at work... as I wore through the inner thigh of yet another pair of work pants due to fat thighs rubbing as I walked... Something snapped. I simply could no longer be like this anymore... overweight, unhappy in my own skin, uncomfortable and embarrassed with myself, and wearing baggy clothes to hide myself. I had to do something.\r\nAnd so it began.
\r\nMy wife and I (girlfriend at the time) began working out together. We started at home, in the basement or spare bedroom with one of those at-home workout DVD\'s I borrowed from a friend. At the time, I was too embarrassed, intimidated, and overwhelmed to go to an actual gym. So we did it on our own. We had each other, and we made it work. A year later I found myself 130 lbs lighter, significantly more confident and comfortable in my body... and I had even become a runner! All because we buckled down and did the work.\r\n\r\n \r\nSo what did we do? What can YOU do?
\r\nWe did strength training workouts, high-intensity interval training workouts, we ran and we even did yoga. A balance of ALL these things, not just sitting on an elliptical for an hour, helped build our success. We used dumbbells, kettlebells, resistance bands and even body weight to power our workouts.\r\n\r\nIt wasn\'t just workouts though - the other key component was nutrition. We completely change not just how we ate, but how we thought about food. Food became a fuel source, not a way to pass time or deal with emotions. We cut out things like soda, weaned ourselves off of some not-so-great choices, and focused on healthy, whole food choices. We didn\'t just do a 30, 60, or 90 day challenge, and we didn\'t do some short term or fad diet... we made lifestyle changes. And ultimately, that\'s why we succeeded and why the weight has stayed off.\r\nLife is very different today than it was Day 1.
\r\nAs a result of my fitness journey, I found a new passion for fitness. I became a runner, and used it as an outlet to push myself, to see just how far I could go. I\'ve completed not just marathons, but ultramarathons - I\'ve even completed a 100 mile endurance run (yes, all in one shot - 29 hours)! I also discovered a newfound passion for helping others navigate their own health & fitness journey. Having been there myself, I knew how hard it could be. I remembered my own fitness journey, and wished it didn\'t have to be so hard. All the work, the research, the trial and error, the struggles... and I realized, it DIDN\'T have to be that hard. So now, I share my story and work as a personal trainer to help others have a little bit of an easier go at it.\r\nYou have to believe.
\r\nThere are going to be days it feels like \"too much\", \"too hard\", or altogether an insurmountable challenge. In those moments, know that you CAN do it. Having come out the other side successful... I can tell you, you CAN win. Lean on your friends, your family, and your coach to see you through to victory. You\'ll get there - in time, with work, and belief.\r\n\r\n ','my story for AF Blog','','inherit','closed','closed','','1597-revision-v1','','','2017-12-20 13:32:51','2017-12-20 18:32:51','',1597,'http://sothisisfitness.com/2017/12/1597-revision-v1.html',0,'revision','',0),(1603,1,'2017-12-22 00:25:20','2017-12-22 05:25:20','Sometimes... an event is... more...
\r\nEvery so often in the course of human existence... something truly beautiful happens. It\'s not always obvious and you don\'t always know it\'s happening. Sometimes, people can pass right through it and be none the wiser. But those who catch a glimpse... and realize what\'s going on... know they\'re witnessing, or perhaps understand that they\'re a part of... something truly special. That, FitFriends, is what has been happening in the small Northern Maine town of Millinocket...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\n\"Be kind, do good\"
\r\nWhen we\'re little we\'re taught a lot of very simple rules to live by. Brush your teeth before bed. Don\'t push, hit, or hurt people. Say please and thank you. So many things, all just like that, which essentially boil down to \"be kind, do good\". It\'s simple, core values like this that seem to have taken root in what has fast become a truly impressive, rather transformative weekend each December in sleepy little Millinocket, Maine.\r\n\r\n\r\nAll it takes is one man to start a movement.
\r\nThree years ago, a man named Gary Allen from a small island off the coast of Northern Maine got an idea. He had read about a town not too far from his own that was devastated by the mid-2000\'s closure of it\'s once proud and bustling paper mills. Aside from your typical set of small businesses... these mills, you see... had been the primary source of jobs for the town and the immediate area. With their closure, many were out of work and the town of Millinocket saw a quick decline.\r\n\r\nMost people would agree that the \"Main Street\" of any town can be taken to represent the pulse of the place, so to speak. Penobscot Avenue is, by all rights, the \"Main Street\" of Millinocket... and in Gary\'s words, by 2015 it looked like it was flatlining. Gary, having taken to heart those simple lessons we all learned as kids... wondered what he could do to help.\r\nSoon, an idea, and a marathon, was born.
\r\nAs a runner, a simple solution occurred to Gary - a marathon. As the race director for the Mount Desert Island Marathon, Gary had many friends and contacts in the Northern Maine running community and beyond. He came up with a race course, sought out some friends, and set off for a spontaneous mid-December Northern Maine marathon. A total of about 50 - 60 people ran that race, and the idea was simple. Instead of paying an entry fee... spend that money in the town. Put some money into the local economy and give the people a chance to earn some money instead of just giving a hand-out or donation. Despite the fact that most locals didn\'t have much of a clue of what was going on... the idea was pretty successful. What would happen next... Gary couldn\'t possibly have predicted.\r\nThis is the part that doesn\'t often happen.
\r\nOver the course of 2016, people heard about the \"Millinocket Marathon\". Word started to spread. The word \"free\" tends to grab everyone\'s attention, if only for a second, and the concept of a marathon with zero entry cost was at the very least an intriguing prospect. Magazines started writing about it. Podcasts started talking about it. Soon enough people started to really read into it and understand the concept... and it would seem they latched onto it. That December roughly 700 people came to Millinocket for the Marathon and Half-Marathon. Attendance had increased tenfold. They rented hotel rooms. They bought groceries and race supplies. Went to restaurants and bars. Ate at the community-hosted pasta dinners and pancake breakfasts. Purchased knick-knacks, crafts, and gifts at local shops and the race weekend artisan fair. Filled their cars with gas at the local pumps. The idea was a wild success.\r\nAnd somehow, the magic didn\'t end there.
\r\nRegistration for the 2017 Millinocket Marathon & Half was opened within days of the close of the 2016 edition... and within 72 hours over 1,000 people had registered. By the time Thanksgiving 2017 rolled around registration had reached around 1,800 people. As you might expect with a \"free\" event, everyone and their mother was signing up to run but, of course, many ultimately would not actually follow through. The emails began going out asking those who no longer planned to attend to simply... let the Race Director know. At the end of it all, come race day there were roughly 1,200 participants between the full and half marathons.\r\n\r\nOnce again, attendance had ballooned beyond imagining and, once again, the people embraced the idea. They not only rented hotel rooms... they rented virtually every hotel accommodation within a half-hour radius as well as houses and rooms in town available through AirBnB. They once again bought groceries and race supplies, went to restaurants and bars, ate at the community-hosted meals. The people bought the knick-knacks, the crafts, the homemade gifts at local shops. They drank all the coffee, all the booze, and filled their cars with all the gas. But it wasn\'t just the purchasing and spending that made the 2017 edition of this event so special...\r\n\r\n\r\nThe people created a community and embraced it.
\r\nYou see, the Millinocket Marathon and Half is not like any race you\'ve ever ran in. Sure, it has a start and finish. Yes, there are water stops, aid stations, and port-o-johns. Of course, there\'s chip timing, winners, and a podium for them to stand on. But this race has developed something else... something more. This event... has a soul. People of all ages, backgrounds, beliefs, and skill levels came out to participate in not just the race... but the weekend as a whole. They came to support the town of Millinocket and, in doing so, created their own little community. In the town before and after the race... runners and spectators alike found themselves unusually talkative, friendly, and open. Everyone was meeting new people, making new friends, and just generally putting themselves out there. During the race itself people were sharing stories, running together, and supporting each other through what was, indeed, a tough race course. But it wasn\'t just the community and bonds formed that made the weekend so special...\r\nThe people built it and nourished it.
\r\nEverything at this race is donated, provided, or created by the people. The timing services, the big logging trucks at the start/finish, the water, sports drink, and snacks on the course... all donated. The finishers medals, available for purchase, made by a local artisan. Mile markers created by local businesses and supporters. Shuttle services were provided this year to accommodate the massive influx of participants. Beyond that, the extra events that make up the schedule of the weekend... are all created, organized, and provided by locals or those coming to town. There was a pre-race pasta supper at the American Legion and race-morning breakfast at the local snowmobile/ATV club. The \"How Was Your Run Today?\" podcast came to town and hosted the \"Crankle 2K\" shakeout run the night before the race. I rolled in and did a q & a with the race director right after that. And after the race... dance parties, karaoke parties, and more. The race weekend calendar was filled not by the race director... but by everyone else.\r\nAnd now, the future looks bright for Millinocket.
\r\nBefore we came to town for the 2017 marathon... the effects of this event had already been felt in Millinocket. Businesses once struggling were now doing ok. Storefronts on Penobscot Ave. once closed were now open. A struggling public library now had funding. People who had moved away for financial reasons... moved back, and new residents found their way into the town. Millinocket, it seems, is on the rebound. Not only that... but this event, and the press and buzz surrounding it... had done wonders. Millinocket and the Katahdin region was now on the map for many people who, before, didn\'t know it existed. My wife and I are planning to take a weekend trip to the area over the summer to enjoy the warm weather outdoors-ing, and a hike up Mt. Katahdin. We, I am sure, are not the only ones making plans like this. All of a sudden, what once was a busy mill town gone defunct is finding itself reborn as a vacation destination.\r\nNext year promises to be more of the same.
\r\nSoon after the close of the 2017 Millinocket weekend, it had already begun. People had arrived home but were still riding the high of the weekend, feeling the love, and looking for ways to help build this into something even greater. Discussions were had on social media about all the things we could do for 2018. Sweeping the course for lost clothing items to be donated. Additional trash pick-ups and water stations. Creating a bag drop. Supporting an animal shelter. The list goes on. These are race participants having these discussions and looking to do these things. The race director, Gary, is simply watching his social media feeds erupt with these outpourings of support and he encourages us... \"bring it\". Millinocket Marathon weekend 2018 looks like it will be everything we\'ve come to love and more. I\'m sure attendance will increase to suit.\r\nAll because we remembered... \"be kind, do good\".
\r\nI am just... floored... by what I have witnessed in this event. The human kindness, the love, and the coming together of people to support their fellow man is something that we simply do not see enough of today. It\'s on us now to help ensure this thing lives on for many years to come. We must continue to nourish this thing and keep it alive, and we can do that, of course, by simply continuing to be kind... and do good.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - We chronicle our trip to Millinocket, Maine for the 3rd annual Millinocket Marathon & Half\r\n
\r\n - We catch part of our drive into town and what we’re excited about
\r\n - Darrell chats with Jen and Trish from the Moose Drop In
\r\n - Have a live podcast with race director Gary Allen
\r\n - And recap our experience afterwards
\r\n
\r\n \r\n - If you were there or you’re thinking about going, you won’t wanna miss this!
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n\r\n - Podcast Episode #16 - Millinocket & The Golden Road
\r\n - Millinocket Marathon Website
\r\n - Millinocket Live Podcast Facebook Event
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Be Kind, Do Good - The Power Of The Millinocket Marathon','','inherit','closed','closed','','1567-revision-v1','','','2017-12-22 00:25:20','2017-12-22 05:25:20','',1567,'http://sothisisfitness.com/2017/12/1567-revision-v1.html',0,'revision','',0),(1605,1,'2017-12-22 00:46:14','2017-12-22 05:46:14','','STIF #69 podcast cover photo','','inherit','open','closed','','stif-69-podcast-cover-photo','','','2017-12-22 00:46:46','2017-12-22 05:46:46','',1604,'http://sothisisfitness.com/wp-content/uploads/2017/12/STIF-69-podcast-cover-photo.png',0,'attachment','image/png',0),(1607,1,'2017-12-22 00:48:32','2017-12-22 05:48:32','\"A pebble in the pond...\"
\r\nWe don\'t always think of ourselves as particularly \"powerful\", but maybe we should. Each and every one of us has the power to throw even just a pebble in the pond. The pebble may not make a big splash, but the ripple effect is not to be underestimated...\r\n\r\n \r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nYes, the \"gift\" you give matters!
\r\nEven a simple action can have immense consequences and effects. Simply put, it is ALWAYS worth giving your best effort to have a positive impact in the world. Even if you think you\'re just throwing a pebble in the pond, FitFriends, don\'t underestimate the power of the ripples you can create.\r\n\r\n \r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - The holiday season and getting back on the horse
\r\n - Recognizing Reviews!
\r\n - The unexpected revival of a thing
\r\n - And thoughts about gifts, giving, the ripples we make and the power we really have.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n\r\n - Podcast Episode #68 - Be Kind, Do Good - The Power Of The Millinocket Marathon
\r\n - Podcast Episode #16 - Millinocket & The Golden Road
\r\n - Millinocket Marathon Website
\r\n - Millinocket Live Podcast Facebook Event
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','The Ripple Effect - Yes, The Gift You Give Matters!','','inherit','closed','closed','','1604-revision-v1','','','2017-12-22 00:48:32','2017-12-22 05:48:32','',1604,'http://sothisisfitness.com/2017/12/1604-revision-v1.html',0,'revision','',0),(1608,1,'2017-12-22 00:49:53','2017-12-22 05:49:53','\"A pebble in the pond...\"
\r\nWe don\'t always think of ourselves as particularly \"powerful\", but maybe we should. Each and every one of us has the power to throw even just a pebble in the pond. The pebble may not make a big splash, but the ripple effect is not to be underestimated...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nYes, the \"gift\" you give matters!
\r\nEven a simple action can have immense consequences and effects. Simply put, it is ALWAYS worth giving your best effort to have a positive impact in the world. Even if you think you\'re just throwing a pebble in the pond, FitFriends, don\'t underestimate the power of the ripples you can create.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nWhat\'s in this episode:\r\n\r\n - The holiday season and getting back on the horse
\r\n - Recognizing Reviews!
\r\n - The unexpected revival of a thing
\r\n - And thoughts about gifts, giving, the ripples we make and the power we really have.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n\r\n - Podcast Episode #68 - Be Kind, Do Good - The Power Of The Millinocket Marathon
\r\n - Podcast Episode #16 - Millinocket & The Golden Road
\r\n - Millinocket Marathon Website
\r\n - Millinocket Live Podcast Facebook Event
\r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','The Ripple Effect - Yes, The Gift You Give Matters!','','inherit','closed','closed','','1604-revision-v1','','','2017-12-22 00:49:53','2017-12-22 05:49:53','',1604,'http://sothisisfitness.com/2017/12/1604-revision-v1.html',0,'revision','',0),(1612,1,'2017-12-28 23:56:03','2017-12-29 04:56:03','','STIF #70 podcast cover photo','','inherit','open','closed','','stif-70-podcast-cover-photo','','','2017-12-28 23:57:59','2017-12-29 04:57:59','',1610,'http://sothisisfitness.com/wp-content/uploads/2017/12/STIF-70-podcast-cover-photo.png',0,'attachment','image/png',0),(1613,1,'2017-12-29 00:11:44','2017-12-29 05:11:44','We\'ve been here before.
\r\nWith the New Year looming we\'re sitting here doing two things - fondly (or not-so-fondly) looking back on the past year... and planning the next. We know what happens next though - things don\'t go as planned. If they did... we wouldn\'t be making \"New Year\'s Resolutions\"... would we? So how about this time... we do the new year right?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nThere\'s a few things to fix, here...
\r\nI\'m sorry to say, it\'s not just the usual \"things fall apart\" situation that we need to address if we\'re going to \"do the New Year right\". We have the potential for a truly amazing year... but only if we really take a good hard look at the usual course of things. So, rather than my usual long, preachy New Year\'s blog post... I\'m simply going to make a few requests (and expand on this in the podcast):\r\n1. Understand what a \"New Year\'s Resolution\" really is.
\r\nIf you have any hope of making positive change, you need to understand what it means to \"resolve\" to do something. Seriously, no snark here... look it up and try to truly grasp the gravity of it.\r\n2. Be kind to the newbies as they fill our gyms.
\r\nWe all know the gym is about to get crowded. Know what I say? GOOD! I am THRILLED these people are getting to the gym and attempting to do something to help improve their health and fitness. As far as I\'m concerned, someone who joins the gym in January is no different from someone who does it in July or October. We all need a kick in the pants to get going, right? So what if theirs was the \"new year\"? We were all new once - cut them some slack. Be a good neighbor, be helpful, be kind, but at the very least... try to SMILE and make them feel welcome, k?\r\n3. Mind your nutrition.
\r\nGetting to the gym and exercising is NOT the silver bullet for losing weight - it\'s not a cure-all. I have said this many times, and I\'ll say it many more - nutrition is the majority of the battle. Fitness is important too, of course - don\'t get me wrong. I mean to stress the importance of nutrition because, simply put, the worse your diet and nutrition habits are... the harder it is to exercise it away. Make sure you know how much you should be eating based on your particular situation... and make good choices.\r\n4. Set appropriate goals... and takes steps to actually achieve them.
\r\nSetting goals is a great thing to do. Setting goals gives you direction and something to work towards. It\'s important, however, to set APPROPRIATE goals. Be sure your goals aren\'t so safe as to make them devoid of challenge - if you don\'t have to work for it, it won\'t be satisfying when you achieve it. Likewise, ensure they\'re REASONABLE such that, albeit with some real work and determination, you can, in fact, achieve them.\r\n\r\nThen, of course, you\'ve got to take steps to actually achieve those goals! Goals are worthless if you don\'t work hard and strive to achieve them. Know yourself and do what you have to do in order to ensure you adhere to the plan and reach those goals!\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk cold, the holidays coming to an end, and the New Year!
\r\n - We talk about what a “new year’s resolution really is”
\r\n - How we’ve been doin some people wrong
\r\n - And things to think about as we move into the new year
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','How To Do The New Year Right.','','inherit','closed','closed','','1610-revision-v1','','','2017-12-29 00:11:44','2017-12-29 05:11:44','',1610,'http://sothisisfitness.com/2017/12/1610-revision-v1.html',0,'revision','',0),(1614,1,'2017-12-29 00:13:04','2017-12-29 05:13:04','We\'ve been here before.
\r\nWith the New Year looming we\'re sitting here doing two things - fondly (or not-so-fondly) looking back on the past year... and planning the next. We know what happens next though - things don\'t go as planned. If they did... we wouldn\'t be making \"New Year\'s Resolutions\"... would we? So how about this time... we do the new year right?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nThere\'s a few things to fix, here...
\r\nI\'m sorry to say, it\'s not just the usual \"things fall apart\" situation that we need to address if we\'re going to \"do the New Year right\". We have the potential for a truly amazing year... but only if we really take a good hard look at the usual course of things. So, rather than my usual long, preachy New Year\'s blog post... I\'m simply going to make a few requests (and expand on this in the podcast):\r\n1. Understand what a \"New Year\'s Resolution\" really is.
\r\nIf you have any hope of making positive change, you need to understand what it means to \"resolve\" to do something. Seriously, no snark here... look it up and try to truly grasp the gravity of it.\r\n2. Be kind to the newbies as they fill our gyms.
\r\nWe all know the gym is about to get crowded. Know what I say? GOOD! I am THRILLED these people are getting to the gym and attempting to do something to help improve their health and fitness. As far as I\'m concerned, someone who joins the gym in January is no different from someone who does it in July or October. We all need a kick in the pants to get going, right? So what if theirs was the \"new year\"? We were all new once - cut them some slack. Be a good neighbor, be helpful, be kind, but at the very least... try to SMILE and make them feel welcome, k?\r\n3. Mind your nutrition.
\r\nGetting to the gym and exercising is NOT the silver bullet for losing weight - it\'s not a cure-all. I have said this many times, and I\'ll say it many more - nutrition is the majority of the battle. Fitness is important too, of course - don\'t get me wrong. I mean to stress the importance of nutrition because, simply put, the worse your diet and nutrition habits are... the harder it is to exercise it away. Make sure you know how much you should be eating based on your particular situation... and make good choices.\r\n4. Set appropriate goals... and takes steps to actually achieve them.
\r\nSetting goals is a great thing to do. Setting goals gives you direction and something to work towards. It\'s important, however, to set APPROPRIATE goals. Be sure your goals aren\'t so safe as to make them devoid of challenge - if you don\'t have to work for it, it won\'t be satisfying when you achieve it. Likewise, ensure they\'re REASONABLE such that, albeit with some real work and determination, you can, in fact, achieve them.\r\n\r\nThen, of course, you\'ve got to take steps to actually achieve those goals! Goals are worthless if you don\'t work hard and strive to achieve them. Know yourself and do what you have to do in order to ensure you adhere to the plan and reach those goals!\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk cold, the holidays coming to an end, and the New Year!
\r\n - We talk about what a “new year’s resolution really is”
\r\n - How we’ve been doin some people wrong
\r\n - And things to think about as we move into the new year
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n\r\n \r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','How To Do The New Year Right.','','inherit','closed','closed','','1610-revision-v1','','','2017-12-29 00:13:04','2017-12-29 05:13:04','',1610,'http://sothisisfitness.com/2017/12/1610-revision-v1.html',0,'revision','',0),(1617,1,'2017-12-29 00:16:14','2017-12-29 05:16:14','We\'ve been here before.
\r\nWith the New Year looming we\'re sitting here doing two things - fondly (or not-so-fondly) looking back on the past year... and planning the next. We know what happens next though - things don\'t go as planned. If they did... we wouldn\'t be making \"New Year\'s Resolutions\"... would we? So how about this time... we do the new year right?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nThere\'s a few things to fix, here...
\r\nI\'m sorry to say, it\'s not just the usual \"things fall apart\" situation that we need to address if we\'re going to \"do the New Year right\". We have the potential for a truly amazing year... but only if we really take a good hard look at the usual course of things. So, rather than my usual long, preachy New Year\'s blog post... I\'m simply going to make a few requests (and expand on this in the podcast):\r\n1. Understand what a \"New Year\'s Resolution\" really is.
\r\nIf you have any hope of making positive change, you need to understand what it means to \"resolve\" to do something. Seriously, no snark here... look it up and try to truly grasp the gravity of it.\r\n2. Be kind to the newbies as they fill our gyms.
\r\nWe all know the gym is about to get crowded. Know what I say? GOOD! I am THRILLED these people are getting to the gym and attempting to do something to help improve their health and fitness. As far as I\'m concerned, someone who joins the gym in January is no different from someone who does it in July or October. We all need a kick in the pants to get going, right? So what if theirs was the \"new year\"? We were all new once - cut them some slack. Be a good neighbor, be helpful, be kind, but at the very least... try to SMILE and make them feel welcome, k?\r\n3. Mind your nutrition.
\r\nGetting to the gym and exercising is NOT the silver bullet for losing weight - it\'s not a cure-all. I have said this many times, and I\'ll say it many more - nutrition is the majority of the battle. Fitness is important too, of course - don\'t get me wrong. I mean to stress the importance of nutrition because, simply put, the worse your diet and nutrition habits are... the harder it is to exercise it away. Make sure you know how much you should be eating based on your particular situation... and make good choices.\r\n4. Set appropriate goals... and takes steps to actually achieve them.
\r\nSetting goals is a great thing to do. Setting goals gives you direction and something to work towards. It\'s important, however, to set APPROPRIATE goals. Be sure your goals aren\'t so safe as to make them devoid of challenge - if you don\'t have to work for it, it won\'t be satisfying when you achieve it. Likewise, ensure they\'re REASONABLE such that, albeit with some real work and determination, you can, in fact, achieve them.\r\n\r\nThen, of course, you\'ve got to take steps to actually achieve those goals! Goals are worthless if you don\'t work hard and strive to achieve them. Know yourself and do what you have to do in order to ensure you adhere to the plan and reach those goals!\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk cold, the holidays coming to an end, and the New Year!
\r\n - We talk about what a “new year’s resolution really is”
\r\n - How we’ve been doin some people wrong
\r\n - And things to think about as we move into the new year
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n\r\n \r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n>','How To Do The New Year Right.','','inherit','closed','closed','','1610-revision-v1','','','2017-12-29 00:16:14','2017-12-29 05:16:14','',1610,'http://sothisisfitness.com/2017/12/1610-revision-v1.html',0,'revision','',0),(1618,1,'2018-01-05 19:49:34','2018-01-06 00:49:34','This sucks.
\r\nPlain and simple truth is... starting from scratch when you know where you USED to be is super frustrating. So, yes - we\'re starting over... and it\'s not the end of the world. It doesn\'t have to be for you, either.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nIt\'s going to be tough.
\r\nI won\'t sugar-coat it, FitFriends... starting over is going to be tough. It doesn\'t have to defeat you, though! I\'ve got some quick tips to keep you not just surviving, but THRIVING, during this go-\'round -\r\n- It\'ll get better soon.
\r\nYes, it sucks now - of course it does! Getting started all over again when you used to be so much more physically capable, strong, and even a little lighter on the scale... yeah, that\'s gonna be a bitter pill to swallow. Don\'t let that beat you, though! Just like when you first started out, the first few weeks will be a little rough as you develop the habits and turn this into a lifestyle again. After that, pff, smooth sailing. You\'ll be back to your old habits in no time and it won\'t feel like a chore to make the workouts happen\r\n- Don\'t dwell on the past.
\r\nI get it - I\'m living it right now. You\'re lamenting your fitness lost, getting upset at yourself, and wondering how you could\'ve let this happen. Maybe you\'re thinking about how much better you used to be at this. CUT THAT OUT! You\'ve got to focus on the here and now - and right now, you\'re doing shoulder presses with 10 lb dumbbells. Ok, fine - so that\'s what we\'re doing now. And soon, you\'ll be upping that weight. Soon, your squat will be that much deeper. Give it time, look at where you\'re at today, and look ahead to tomorrow.\r\n- Acknowledge that you\'re starting over.
\r\nNothing can derail you faster than going too hard too soon. If you can\'t acknowledge that you\'re more or less starting over... you may be tempted to try to do what you were able to do before, at your peak. It\'s important to understand where you\'re at RIGHT NOW and not fall into that trap. It can be tough to do this, as it might feel a bit defeating. Again... don\'t fall into that trap - it\'s OK, really. Let\'s just get back on it and make this a success :)\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Snowpocalypse has come to New England!
\r\n - Why starting over isn\'t the end of the world
\r\n - What we\'re doing to make this a success!
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n\r\n \r\n - Podcast #17 - 2017, Goalsetting, and Getting Uncomfortable
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','We\'re Starting Over... And It\'s Not The End Of The World','','publish','open','open','','starting-not-end-world','','','2018-01-05 19:51:47','2018-01-06 00:51:47','',0,'http://sothisisfitness.com/?p=1618',0,'post','',0),(1619,1,'2018-01-05 19:47:39','2018-01-06 00:47:39','','STIF #71 podcast cover photo','','inherit','open','closed','','stif-71-podcast-cover-photo','','','2018-01-05 19:48:05','2018-01-06 00:48:05','',1618,'http://sothisisfitness.com/wp-content/uploads/2018/01/STIF-71-podcast-cover-photo.png',0,'attachment','image/png',0),(1620,1,'2018-01-05 19:49:34','2018-01-06 00:49:34','This sucks.
\r\nPlain and simple truth is... starting from scratch when you know where you USED to be is super frustrating. So, yes - we\'re starting over... and it\'s not the end of the world. It doesn\'t have to be for you, either.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post contains affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nIt\'s going to be tough.
\r\nI won\'t sugar-coat it, FitFriends... starting over is going to be tough. It doesn\'t have to defeat you, though! I\'ve got some quick tips to keep you not just surviving, but THRIVING, during this go-\'round -\r\n- It\'ll get better soon.
\r\nYes, it sucks now - of course it does! Getting started all over again when you used to be so much more physically capable, strong, and even a little lighter on the scale... yeah, that\'s gonna be a bitter pill to swallow. Don\'t let that beat you, though! Just like when you first started out, the first few weeks will be a little rough as you develop the habits and turn this into a lifestyle again. After that, pff, smooth sailing. You\'ll be back to your old habits in no time and it won\'t feel like a chore to make the workouts happen\r\n- Don\'t dwell on the past.
\r\nI get it - I\'m living it right now. You\'re lamenting your fitness lost, getting upset at yourself, and wondering how you could\'ve let this happen. Maybe you\'re thinking about how much better you used to be at this. CUT THAT OUT! You\'ve got to focus on the here and now - and right now, you\'re doing shoulder presses with 10 lb dumbbells. Ok, fine - so that\'s what we\'re doing now. And soon, you\'ll be upping that weight. Soon, your squat will be that much deeper. Give it time, look at where you\'re at today, and look ahead to tomorrow.\r\n- Acknowledge that you\'re starting over.
\r\nNothing can derail you faster than going too hard too soon. If you can\'t acknowledge that you\'re more or less starting over... you may be tempted to try to do what you were able to do before, at your peak. It\'s important to understand where you\'re at RIGHT NOW and not fall into that trap. It can be tough to do this, as it might feel a bit defeating. Again... don\'t fall into that trap - it\'s OK, really. Let\'s just get back on it and make this a success :)\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Snowpocalypse has come to New England!
\r\n - Why starting over isn\'t the end of the world
\r\n - What we\'re doing to make this a success!
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n\r\n \r\n - Podcast #17 - 2017, Goalsetting, and Getting Uncomfortable
\r\n \r\n
\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','We\'re Starting Over... And It\'s Not The End Of The World','','inherit','closed','closed','','1618-revision-v1','','','2018-01-05 19:49:34','2018-01-06 00:49:34','',1618,'http://sothisisfitness.com/2018/01/1618-revision-v1.html',0,'revision','',0),(1622,1,'2018-03-09 11:37:55','0000-00-00 00:00:00','Essential Oil Aromatherapy is a great tool to use in improving your health and wellness. Let\'s get you on the right track!\r\nEssential Oils? Aromatherapy? Huh?
\r\nIf you\'re going to become a boss at making use of Essential Oils in general (not just with aromatherapy) then you\'ve got to learn all about them! Not long ago I did a podcast with some of the fine folks at NOW Solutions, and we talked ALL about Essential Oils (EO\'s for short). As a good starting point, I suggest you check out the show notes here and listen to the episode (So THIS Is Fitness podcast #53). Why NOW Solutions? Well, the short version is I REALLY like their products and think they do business right. For the longer version... check out \"I Found Another Unicorn\" - a post on this blog.\r\n\r\nThe short version - Essential Oils are very concentrated volatile aromatic compounds. They take things like tangerines, clove, pennyroyal, etc (all kinds of fruits, flowers, herbs, really) and distill them down into this kind of liquid. The liquid is volatile, meaning it very easily evaporates at room temperature. That\'s why it\'s so aromatic (smelly)! It\'s also why it\'s an excellent thing to use for aromatherapy.\r\n\r\nWhat is \"aromatheraphy\"? As defined in the dictionary, aromatherapy is \"inhalation or bodily application (as by massage) of fragrant essential oils (as from flowers and fruits) for therapeutic purposes\". The dictionary also gives a broader definition - \"the use of aroma to enhance a feeling of well-being\". \r\nDoes aromatherapy work?
\r\nThe question of aromatherapy\'s efficacy is pretty controversial, honestly. Many people say it\'s total bunk, and Wikipedia\'s aromatherapy page actually lists its benefits as \"placebo\". Many others, however, would tell you that aromatherapy is very effective and useful for a number of things. Aromatherapy can be used for mood enhancement, improving general well-being, and some even say you can use it for legitimate health reasons (though the FDA might disagree with you there). In its simplest application... aromatherapy can be used to simply make a room smell great, which in and of itself can have mood-boosting benefits! If you know anything about me, you know I\'m really big on the power of attitude, mindset, and thought- so of course, I\'m a big believer in aromatherapy. I think if you try it, give it time, and are open to it, aromatherapy can work for YOU, too.\r\nSo how do I do aromatherapy?
\r\nEssential Oil Aromatherapy is actually pretty simple! All you need to get started is an essential oil diffuser... and some essential oils! It\'s as simple as 1, 2, 3:\r\n\r\n - Add water to your diffuser.
\r\n - Choose an essential oil and add some drops into the water.
\r\n - Turn it on and enjoy!
\r\n
\r\nYES, it really is that simple! I\'m sure, though, that there\'s a very important question you have -\r\nHow much water and essential oil do I actually add?
\r\nGreat question! Normally I would tell you to read the manual that came with your diffuser. Your diffuser will tell you how much water to add, or will have a \"max fill\" line on it - boom, you\'re all set! For water level, anyway.\r\n\r\nAs far as how many drops of essential oil to add, I would say follow your diffuser\'s instructions. Admittedly, this can be a bit trickier to figure out. Different companies, even different models from the same company, might tell you to add different ratios of oil to water. I\'ll simplify this for you. My favorite diffuser, the NOW Solutions Ultrasonic Metal Touch Oil Diffuser, holds 5.75 oz. of water. I, personally, usually put 20 - 25 drops of essential oil into that. That said, I\'m using my diffuser in a very large space, and I personally prefer a stronger concentration. I HAVE had to dial it back in the past - if you use too strong of a concentration you might land yourself in a sticky situation.\r\n\r\nMy best advice is to start with about 10 - 15 drops and give the diffuser a little bit of time to do its thing. Take note of the room - do you smell the essential oil? If not, maybe turn it off, add 5 more drops, and give it a little while again. Don\'t go too crazy - yes, you should smell it, but it\'s not meant to be overwhelming. You should make sure your diffuser suits the space you\'re trying to use it in - they\'ll usually list what size room they can accomodate/be used in.\r\nWhat variety of essential oil should I use?
\r\nDifferent essential oils and different blends of essential oils can be used for many different purposes. Some can promote a more energized feeling, like many citrus oils. Others can promote relaxation - lavender is a great example of that. Certain essential oils, like jasmine or rose, can evoke a feeling of romance, and others still can promote a feeling of balance and grounding, help you feel more focused, or just help to freshen up a room. My best advice is to listen to that podcast episode and maybe pick up the book NOW Solutions put out about essential oils - Aromatherapy For Everyone.\r\nWhere do I get diffusers and essential oils?
\r\nMy favorites diffusers AND essential oils all come from NOW Solutions (\"why?\", you ask? Listen to that podcast episode!). You can find them both on Amazon and on NOW Solutions\' website! I\'ve also linked several below to make things easy for you.\r\nWhere do I go from here? What now?!
\r\nWell, now that you\'re armed with some info it\'s time to go get a diffuser, get some oils, and get aromatherapy-ing! Keep an eye on this blog for some of my favorite recipes and more EO education, and feel free to reach out with any questions!','How to do Essential Oil Aromatherapy Right!','','draft','open','open','','','','','2018-03-09 11:37:55','2018-03-09 16:37:55','',0,'http://sothisisfitness.com/?p=1622',0,'post','',0),(1625,1,'2018-01-10 12:36:11','2018-01-10 17:36:11','Essential Oil Aromatherapy is a great tool to use in improving your health and wellness. Let\'s get you on the right track!\r\nEssential Oils? Aromatherapy? Huh?
\r\nIf you\'re going to become a boss at making use of Essential Oils in general (not just with aromatherapy) then you\'ve got to learn all about them!','How to do Essential Oil Aromatherapy Right!','','inherit','closed','closed','','1622-revision-v1','','','2018-01-10 12:36:11','2018-01-10 17:36:11','',1622,'http://sothisisfitness.com/2018/01/1622-revision-v1.html',0,'revision','',0),(1628,1,'2018-01-12 12:50:44','2018-01-12 17:50:44','Essential Oil Aromatherapy is a great tool to use in improving your health and wellness. Let\'s get you on the right track!\r\nEssential Oils? Aromatherapy? Huh?
\r\nIf you\'re going to become a boss at making use of Essential Oils in general (not just with aromatherapy) then you\'ve got to learn all about them! Not long ago I did a podcast with some of the fine folks at NOW Solutions, and we talked ALL about Essential Oils (EO\'s for short). As a good starting point, I suggest you check out the show notes here and listen to the episode (So THIS Is Fitness podcast #53). Why NOW Solutions? Well, the short version is I REALLY like their products and think they do business right. For the longer version... check out \"I Found Another Unicorn\" - a post on this blog.\r\n\r\nThe short version - Essential Oils are very concentrated volatile aromatic compounds. They take things like tangerines, clove, pennyroyal, etc (all kinds of fruits, flowers, herbs, really) and distill them down into this liquid. The liquid is volatile, meaning it very easily evaporates at room temperature. That\'s why it\'s so aromatic (smelly)! It\'s also why it\'s an excellent thing to use for aromatherapy. What is \"aromatheraphy\"? inhalation or bodily application (as by massage) of fragrant essential oils (as from flowers and fruits) for therapeutic purposes\". It also gives a broader definition - \"the use of aroma to enhance a feeling of well-being\". \r\nDoes aromatherapy work?
\r\nThe question of aromatherapy\'s efficacy is pretty controversial, honestly. Many people say it\'s total bunk, and Wikipedia\'s aromatherapy page actually lists its benefits as \"placebo\". Many others, however, would tell you that aromatherapy is very effective and useful for a number of things. Aromatherapy can be used for mood enhancement, improving general well-being, and some even say you can use it for legitimate health reasons. In its simplest application... aromatherapy can even just be used to make a room smell great! I\'m a big believer in aromatherapy, and I think if you try it, give it time, and are open to it, aromatherapy can work for YOU, too.\r\nSo how do I do aromatherapy?
\r\nEssential Oil Aromatherapy is actually pretty simple! All you need to get started is an essential oil diffuser... and some essential oils! It\'s as simple as 1, 2, 3:\r\n\r\n - Add water to your diffuser.
\r\n - Choose an essential oil and add some drops into the water.
\r\n - Turn it on and enjoy!
\r\n
\r\nYES, it really is that simple! I\'m sure, though, that there\'s a very important question you have -\r\nHow much water and essential oil do I actually add?
\r\nGreat question! Normally I would tell you to read the manual that came with your diffuser. Your diffuser will tell you how much water to add, or will have a \"max fill\" line on it - boom, you\'re all set!\r\n\r\nAs far as how many drops of essential oil to add, I would say follow your diffuser\'s instructions, but this can be a bit trickier to figure out. Different companies, even different models from the same company, might tell you to add different ratios of oil to water. I\'ll simplify this for you. My favorite diffuser, the NOW Solutions Ultrasonic Metal Touch Oil Diffuser, holds 5.75 oz. of water. I usually put 20 - 25 drops of essential oil into that. That said, I\'m using my diffuser in a very large space. My best advice is to start with about 10 - 15 drops and give it a little bit. Take note of the room - do you smell the essential oil? If not, maybe turn it off, add 5 more drops, and give it a little while again. Don\'t go too crazy - yes, you should smell it, but it\'s not meant to be overwhelming.\r\nWhat variety of essential oil should I use?
\r\nDifferent essential oils, and different blends of essential oils can be used for many different purposes. Some can be energizing, like many citrus oils. Others can be relaxing - lavender is a great example of that. Certain essential oils, like jasmine or rose, can evoke a feeling of romance, and others still can help to balance you, ground you, help you focus, or just help to freshen up a room. My best advice is to listen to that podcast episode and maybe pick up the book NOW Solutions put out about essential oils - Aromatherapy For Everyone.\r\nWhere do I get diffusers and essential oils?
\r\nMy favorites diffusers AND essential oils all come from NOW Solutions (\"why?\", you ask? Listen to that podcast episode!). You can find them both on Amazon and on NOW Solutions\' website! I\'ve also linked several below to make things easy for you. You','How to do Essential Oil Aromatherapy Right!','','inherit','closed','closed','','1622-revision-v1','','','2018-01-12 12:50:44','2018-01-12 17:50:44','',1622,'http://sothisisfitness.com/2018/01/1622-revision-v1.html',0,'revision','',0),(1629,1,'2018-01-12 16:34:01','2018-01-12 21:34:01','We\'re getting to the hard part.
\r\nThis is the time of year where the fun and excitement wears off, fitness gets hard, and we have to figure out how to stay on track. It\'s gonna be hard... but it CAN be done.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nIt\'s not \"New Year\'s\" anymore...
\r\nIt\'s mid-January - the excitement and thrill of the \"new year, new me\" fitness thing is going to start wearing off soon. When that happens, people start realizing just how hard taking care of your health, fitness, and nutrition can be. Welcome to the reason so many \"resolutioners\" fall off the fitness wagon. There are gonna be a lot of things that can start creeping up to knock you off-track, but you CAN beat them, and you CAN stay on track with your health, fitness, and nutrition endeavors! You\'ve just got to have a little faith, a little grit, and a lot of determination. How? Give a listen to Episode 72 of the podcast and find out :) Don\'t have a podcast app just yet? Listen via the player below!\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - CAFFEINE and early mornings
\r\n - How the new year new fitness journey is going so far for me
\r\n - And how YOU can stay on track and win the war that is your fitness journey
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','How To Stay On Track And Win The War','','publish','open','open','','how-to-stay-on-track-and-win-the-war','','','2018-01-12 16:34:01','2018-01-12 21:34:01','',0,'http://sothisisfitness.com/?p=1629',0,'post','',0),(1630,1,'2018-01-12 12:55:45','2018-01-12 17:55:45','We\'re getting to the hard part.
\r\nThis is the time of year where the fun and excitement wears off, fitness gets hard, and we have to figure out how to stay on track. It\'s gonna be hard... but it CAN be done.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nIt\'s
\r\nI won\'t\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n \r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nEpisode Resources:
\r\n \r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','How To Stay On Track And Win The War','','inherit','closed','closed','','1629-revision-v1','','','2018-01-12 12:55:45','2018-01-12 17:55:45','',1629,'http://sothisisfitness.com/2018/01/1629-revision-v1.html',0,'revision','',0),(1631,1,'2018-01-12 13:06:33','2018-01-12 18:06:33','We\'re getting to the hard part.
\r\nThis is the time of year where the fun and excitement wears off, fitness gets hard, and we have to figure out how to stay on track. It\'s gonna be hard... but it CAN be done.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nIt\'s not \"New Year\'s\" anymore...
\r\nIt\'s mid-January - the excitement and thrill of the \"new year, new me\" fitness thing is going to start wearing off soon. When that happens, people start realizing just how hard taking care of your health, fitness, and nutrition can be. Welcome to the reason so many \"resolutioners\" fall off the fitness wagon. There are gonna be a lot of things that can start creeping up to knock you off-track, but you CAN beat them, and you CAN stay on track with your health, fitness, and nutrition endeavors! You\'ve just got to have a little faith, a little grit, and a lot of determination. How? Give a listen to Episode 72 of the podcast and find out :) Don\'t have a podcast app just yet? Listen via the player below!\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - CAFFEINE and early mornings
\r\n - How the new year new fitness journey is going so far for me
\r\n - And how YOU can stay on track and win the war that is your fitness journey
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','How To Stay On Track And Win The War','','inherit','closed','closed','','1629-revision-v1','','','2018-01-12 13:06:33','2018-01-12 18:06:33','',1629,'http://sothisisfitness.com/2018/01/1629-revision-v1.html',0,'revision','',0),(1632,1,'2018-01-12 16:32:54','2018-01-12 21:32:54','','STIF #72 podcast cover photo','','inherit','open','closed','','stif-72-podcast-cover-photo','','','2018-01-12 16:33:14','2018-01-12 21:33:14','',1629,'http://sothisisfitness.com/wp-content/uploads/2018/01/STIF-72-podcast-cover-photo.png',0,'attachment','image/png',0),(1635,1,'2018-01-19 21:24:05','2018-01-20 02:24:05','','STIF #73 podcast cover photo','','inherit','open','closed','','stif-73-podcast-cover-photo','','','2018-01-19 21:24:19','2018-01-20 02:24:19','',1634,'http://sothisisfitness.com/wp-content/uploads/2018/01/STIF-73-podcast-cover-photo.png',0,'attachment','image/png',0),(1636,1,'2018-01-19 21:26:37','2018-01-20 02:26:37','We\'re not perfect.
\r\nWith that in mind, it\'s no surprise that, sometimes... ok- often... we go looking for love in all the wrong places. Of course, I mean that in the context of our health & fitness... and where, exactly, we seek answers...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nWe\'re just doing what we\'ve been taught, really.
\r\nThis is really quite simple, when you think about it - we have problems, and we\'re seeking solutions in the \"best\", most efficient way we know how! That\'s not so bad... is it? I may be calling it \"looking for love in all the wrong places\"... but it\'s really crowdsourcing. There\'s a problem, though...\r\nNot everything should be crowdsourced.
\r\nFrom important surgeries to unfortunate, unforeseen emergencies... we\'re not afraid to crowdsource things we can\'t handle ourselves. Unfortunately, it seems \"solutions to our health and fitness problems\" are also one of those things. When we have a potential injury or health issue, we look not to a doctor or trained professional... but to the internet. We turn to random strangers we\'ve never met. Not only do we not know these people... we certainly don\'t know their qualifications relative to our issues. This is, most certainly, a problem... when you consider the potential ramifications of acting on bad advice. Might we get lucky and be ok? Yeah, maybe - but what if we\'re not so lucky? Maybe we should have a chat about why looking to the faceless masses on Facebook, Twitter, and Instagram is not the best plan of action for our nutrition, fitness, health, and injury-fixing needs...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk about how things have been going lately
\r\n - Some new ventures I’m looking at
\r\n - And how we’re looking for love in all the wrong places… by asking questions we need answers to in places where Rwe might get the WRONG answers
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Looking For Love In All The Wrong Places','','inherit','closed','closed','','1634-revision-v1','','','2018-01-19 21:26:37','2018-01-20 02:26:37','',1634,'http://sothisisfitness.com/2018/01/1634-revision-v1.html',0,'revision','',0),(1637,1,'2018-01-26 19:30:24','2018-01-27 00:30:24','We\'re talking about the missing link, people!
\r\nWe talk a lot about how hard it is to start a fitness routine, and it\'s always countered with how great it is to BE on the other side. What we DON\'T talk about... is that feeling when you turn the tide of battle. The feeling... when you start winning... and you know it.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nIt\'s arguably better than winning itself.
\r\nThink about it - everybody whines about the difficulties in getting started in sticking with it. We talk about all the road blocks and hurdles and challenges we face that keep us from our ultimate goal. Those people get countered by those who have reached the other side, like me, and can\'t stop going on about how great it is over here. We preach how \"worth it\" it is and how great it feels. I, however, want to draw attention to something I feel is more important.\r\nIt happens on the journey.
\r\nOften you\'ll hear people talking about how the journey is more important than the destination - I have to say, I wholeheartedly agree. A finish line is simply the starting line of the next journey. There\'s a really cool moment that happens while you\'re on your journey. For some people it takes quite a while to reach, and for others it takes hardly any time at all. It\'s that moment where you feel a shift. One day you wake up, or you do a thing - maybe you\'ve just finished a workout, and all of a sudden you have a realization. You realize... you\'re starting to win. It\'s starting to happen. It\'s not as hard anymore. For me, this time around- I realized getting myself out of bed and off to the gym wasn\'t as much of a challenge anymore. I realized it was beginning to be a regular part of my routine again. And that feeling when I realized the tide was turning in my favor was amazing.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Milestones and what’s coming
\r\n - Addressing some questions and needs from the internet
\r\n - That feeling when you turn the tide of battle
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','That Feeling When You Turn The Tide','','publish','open','open','','that-feeling-when-you-turn-the-tide','','','2018-01-26 19:30:24','2018-01-27 00:30:24','',0,'http://sothisisfitness.com/?p=1637',0,'post','',2);
INSERT INTO `wp_ryff_posts` VALUES (1638,1,'2018-01-26 19:12:40','2018-01-27 00:12:40','We\'re talking about the missing link, people!
\r\nWe talk a lot about how hard it is to start a fitness routine, and it\'s always countered with how great it is to BE on the other side. What we DON\'T talk about... is that feeling when you turn the tide of battle. The feeling... when you start winning... and you know it.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nIt\'s arguably better than winning itself.
\r\nThink about it - everybody whines about the difficulties in getting started in sticking with it. We talk about all the road blocks and hurdles and challenges we face that keep us from our ultimate goal. Those people get countered by those who have reached the other side, like me, and can\'t stop going on about how great it is over here. We preach how \"worth it\" it is and how great it feels. I, however, want to draw attention to something I feel is more important.\r\nIt happens on the journey.
\r\nOften you\'ll hear people talking about how the journey is more important than the destination - I have to say, I wholeheartedly agree. A finish line is simply the starting line of the next journey. There\'s a really cool moment that happens while you\'re on your journey. For some people it takes quite a while to reach, and for others it takes hardly any time at all. It\'s that moment where you feel a shift. One day you wake up, or you do a thing - maybe you\'ve just finished a workout, and all of a sudden you have a realization. You realize... you\'re starting to win. It\'s starting to happen. It\'s not as hard anymore. For me, this time around- I realized getting myself out of bed and off to the gym wasn\'t as much of a challenge anymore. I realized it was beginning to be a regular part of my routine again. And that feeling when I realized the tide was turning in my favor was amazing.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Milestones and what’s coming
\r\n - Addressing some questions and needs from the internet
\r\n - That feeling when you turn the tide of battle
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','That Feeling When You Turn The Tide','','inherit','closed','closed','','1637-revision-v1','','','2018-01-26 19:12:40','2018-01-27 00:12:40','',1637,'http://sothisisfitness.com/2018/01/1637-revision-v1.html',0,'revision','',0),(1639,1,'2018-01-26 19:28:52','2018-01-27 00:28:52','','STIF #74 podcast cover photo','','inherit','open','closed','','stif-74-podcast-cover-photo','','','2018-01-26 19:29:10','2018-01-27 00:29:10','',1637,'http://sothisisfitness.com/wp-content/uploads/2018/01/STIF-74-podcast-cover-photo.png',0,'attachment','image/png',0),(1643,1,'2018-02-01 15:37:46','2018-02-01 20:37:46','W
\r\nWe tal\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nIt
\r\nThink\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - 75 episodes - wow!
\r\n - A progress update
\r\n - A little unsolicited advice
\r\n - And things personal trainers wish you knew… but might not say out loud...
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Things Your Coach Would Love For You To Know','','inherit','closed','closed','','1642-revision-v1','','','2018-02-01 15:37:46','2018-02-01 20:37:46','',1642,'http://sothisisfitness.com/2018/02/1642-revision-v1.html',0,'revision','',0),(1644,1,'2018-02-01 20:58:38','2018-02-02 01:58:38','','STIF #75 podcast cover photo','','inherit','open','closed','','stif-75-podcast-cover-photo','','','2018-02-01 20:58:59','2018-02-02 01:58:59','',1642,'http://sothisisfitness.com/wp-content/uploads/2018/02/STIF-75-podcast-cover-photo.png',0,'attachment','image/png',0),(1645,1,'2018-02-01 21:15:45','2018-02-02 02:15:45','Some things are better left unsaid.
\r\nThere are things your coach would love for you to know... but they\'ll never tell you. Why? Well... like I said - some things are better left unsaid...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nThere\'s so many things...
\r\nThere are so many thoughts that go through my head I wish I could share. Internal monologues I\'d love to say out loud, feelings I\'d love to share with the people in the gym - both those I do and don\'t work with. There\'s so many things about this job that people just don\'t know, and don\'t realize. Every day... when certain situations come up... I wish I could just tell people how I feel. How it really is. Break the myths they hold as truth and shed a little light on how it really is.\r\nBut I can\'t.
\r\nOr, at least, I really shouldn\'t. Like I said in the beginning - some things are better left unsaid. I think these things, and sometimes I wonder... what would happen if they knew? What would they say? Would it change how they behave with me? How they behave in the gym? Would they withhold information, or perhaps be too forthcoming? The fact is - I simply can\'t know how sharing these things would or wouldn\'t rock the boat. So, instead, I keep it to myself. Until now, on this podcast episode. Who knows, maybe some of my coaching clients will hear it. Maybe some of the people at the gym who aren\'t working with me will hear. Then what? Well, I guess we\'ll find out. One thing is for sure - 75 episodes in felt like the right time to share this kind of thing.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - 75 episodes - wow!
\r\n - A progress update
\r\n - A little unsolicited advice
\r\n - And things personal trainers wish you knew… but might not say out loud...
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Things Your Coach Would Love For You To Know','','inherit','closed','closed','','1642-revision-v1','','','2018-02-01 21:15:45','2018-02-02 02:15:45','',1642,'http://sothisisfitness.com/2018/02/1642-revision-v1.html',0,'revision','',0),(1642,1,'2018-02-01 21:15:45','2018-02-02 02:15:45','Some things are better left unsaid.
\r\nThere are things your coach would love for you to know... but they\'ll never tell you. Why? Well... like I said - some things are better left unsaid...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nThere\'s so many things...
\r\nThere are so many thoughts that go through my head I wish I could share. Internal monologues I\'d love to say out loud, feelings I\'d love to share with the people in the gym - both those I do and don\'t work with. There\'s so many things about this job that people just don\'t know, and don\'t realize. Every day... when certain situations come up... I wish I could just tell people how I feel. How it really is. Break the myths they hold as truth and shed a little light on how it really is.\r\nBut I can\'t.
\r\nOr, at least, I really shouldn\'t. Like I said in the beginning - some things are better left unsaid. I think these things, and sometimes I wonder... what would happen if they knew? What would they say? Would it change how they behave with me? How they behave in the gym? Would they withhold information, or perhaps be too forthcoming? The fact is - I simply can\'t know how sharing these things would or wouldn\'t rock the boat. So, instead, I keep it to myself. Until now, on this podcast episode. Who knows, maybe some of my coaching clients will hear it. Maybe some of the people at the gym who aren\'t working with me will hear. Then what? Well, I guess we\'ll find out. One thing is for sure - 75 episodes in felt like the right time to share this kind of thing.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - 75 episodes - wow!
\r\n - A progress update
\r\n - A little unsolicited advice
\r\n - And things personal trainers wish you knew… but might not say out loud...
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Things Your Coach Would Love For You To Know','','publish','open','open','','things-your-coach-would-love-for-you-to-know','','','2018-02-01 21:15:45','2018-02-02 02:15:45','',0,'http://sothisisfitness.com/?p=1642',0,'post','',0),(1647,1,'2018-02-08 19:39:17','2018-02-09 00:39:17','Some things are better left unsaid.
\nThere are things your coach would love for you to know... but they\'ll never tell you. Why? Well... like I said - some things are better left unsaid...\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\n
\n \n\n \n\n\n\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\nThere\'s so many things...
\nThere are so many thoughts that go through my head I wish I could share. Internal monologues I\'d love to say out loud, feelings I\'d love to share with the people in the gym - both those I do and don\'t work with. There\'s so many things about this job that people just don\'t know, and don\'t realize. Every day... when certain situations come up... I wish I could just tell people how I feel. How it really is. Break the myths they hold as truth and shed a little light on how it really is.\nBut I can\'t.
\nOr, at least, I really shouldn\'t. Like I said in the beginning - some things are better left unsaid. I think these things, and sometimes I wonder... what would happen if they knew? What would they say? Would it change how they behave with me? How they behave in the gym? Would they withhold information, or perhaps be too forthcoming? The fact is - I simply can\'t know how sharing these things would or wouldn\'t rock the boat. So, instead, I keep it to myself. Until now, on this podcast episode. Who knows, maybe some of my coaching clients will hear it. Maybe some of the people at the gym who aren\'t working with me will hear. Then what? Well, I guess we\'ll find out. One thing is for sure - 75 episodes in felt like the right time to share this kind of thing.\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\n
\n \n\n \nWhat\'s in this episode:
\n\n - 75 episodes - wow!
\n - A progress update
\n - A little unsolicited advice
\n - And things personal trainers wish you knew… but might not say out loud...
\n
\nInterested in working with Darrell?
\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\nConnect with So THIS Is Fitness
\n\n - Podcast Archive on \"So, THIS Is Fitness...\"
\n - Reviews on \"So, THIS Is Fitness...\"
\n - Facebook
\n - Instagram
\n - The Fitwife\'s Instagram!
\n - Twitter
\n - E-mail - podcast@sothisisfitness.com
\n
\nListen to the So THIS Is Fitness Podcast
\nTo listen, you can either use the player below OR browse the following links:\n
\n.\n\n.\nSupport the show by supporting our sponsors!
\n\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\n
\n\n','Things Your Coach Would Love For You To Know','','inherit','closed','closed','','1642-autosave-v1','','','2018-02-08 19:39:17','2018-02-09 00:39:17','',1642,'http://sothisisfitness.com/2018/02/1642-autosave-v1.html',0,'revision','',0),(1648,1,'2018-02-08 20:24:25','2018-02-09 01:24:25','There\'s so much information out there.
\r\nWith the wealth of health, fitness, and nutrition information available to us today, it\'s a wonder we\'re able to keep it all straight. Not all of it is right, though. Let\'s bust 4 of the most common fitness myths.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI\'ve said this before -
\r\nGreat thing about the internet is - anyone can put their thoughts, ideas, and assertions out there. Terrible thing about the internet is... you get the idea. So with all this mis-information out there presented as fact, it can be tough to distinguish the real from the fake. That, friends, is where I come in.\r\nWe\'re gonna bust 4 myths.
\r\nI realize I can\'t take down ALL the falsehoods in the fitness world in one fell swoop. After all - how do you eat an elephant? One bite at a time. So I\'m gonna slowly hack away at this - we\'ll knock out about 4 myths at a time. Prepare to (maybe) have your fitness world SHATTERED! Honestly... I hope not. I bet you guys are smarter than that :)\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Life, moving, and a well timed sickness
\r\n - Our current progress, and a conversation at the gym
\r\n - A little unsolicited advice
\r\n - And we explain and bust 4 commonly believed health and fitness myths keeping you from your best results.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','4 Fitness Myths Busted, Explained, and Solved','','publish','open','open','','4-fitness-myths-busted-explained-solved','','','2018-02-08 20:24:25','2018-02-09 01:24:25','',0,'http://sothisisfitness.com/?p=1648',0,'post','',0),(1649,1,'2018-02-08 20:24:05','2018-02-09 01:24:05','','STIF #76 podcast cover photo','','inherit','open','closed','','stif-76-podcast-cover-photo','','','2018-02-08 20:24:15','2018-02-09 01:24:15','',1648,'http://sothisisfitness.com/wp-content/uploads/2018/02/STIF-76-podcast-cover-photo.png',0,'attachment','image/png',0),(1650,1,'2018-02-08 20:24:25','2018-02-09 01:24:25','There\'s so much information out there.
\r\nWith the wealth of health, fitness, and nutrition information available to us today, it\'s a wonder we\'re able to keep it all straight. Not all of it is right, though. Let\'s bust 4 of the most common fitness myths.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI\'ve said this before -
\r\nGreat thing about the internet is - anyone can put their thoughts, ideas, and assertions out there. Terrible thing about the internet is... you get the idea. So with all this mis-information out there presented as fact, it can be tough to distinguish the real from the fake. That, friends, is where I come in.\r\nWe\'re gonna bust 4 myths.
\r\nI realize I can\'t take down ALL the falsehoods in the fitness world in one fell swoop. After all - how do you eat an elephant? One bite at a time. So I\'m gonna slowly hack away at this - we\'ll knock out about 4 myths at a time. Prepare to (maybe) have your fitness world SHATTERED! Honestly... I hope not. I bet you guys are smarter than that :)\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Life, moving, and a well timed sickness
\r\n - Our current progress, and a conversation at the gym
\r\n - A little unsolicited advice
\r\n - And we explain and bust 4 commonly believed health and fitness myths keeping you from your best results.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','4 Fitness Myths Busted, Explained, and Solved','','inherit','closed','closed','','1648-revision-v1','','','2018-02-08 20:24:25','2018-02-09 01:24:25','',1648,'http://sothisisfitness.com/2018/02/1648-revision-v1.html',0,'revision','',0),(1651,1,'2018-02-15 03:00:05','2018-02-15 08:00:05','I keep tellin’ ya: it’s possible!
\r\nI feel like a broken record sometimes but really, we all have it in us to do the “impossible”. Each and every one us has that potential in us. We just need to figure out how to become world class. Simple, right? Well… my guest on podcast #55 is here to share how SHE did it.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nCaroline Boller started like so many of us.
\r\nShe got into running as a casual recreational activity. An escape… a release from the stresses, pressures, and demands of “real life”. She was able to embrace the outdoors, soak up nature, and just be. Then one day… she saw something that changed things.\r\n“…I wonder if I can do that, too….”
\r\nIt started just like that – a curiosity. Caroline Boller, Average Jane American, witnessed the finish line of a 50 mile ultramarathon. And what she saw surprised her. She saw that it looked like any other race finish line. As she saw runners finishing, some totally wiped out and some totally fine... the thought struck her. This looks just like any half-marathon finish line… but it’s 50 miles! Hey… maybe I can do it, too…\r\nWhat happened next was… well… extraordinary.
\r\nCaroline soon came into her own in the ultra endurance running world. Not only did she thrive… she excelled. With the help of a coach, she turned it up to 11 and found that next level that so few of us achieve. Caroline Boller became one of the best in the world at her chosen sport. She’s travelled both domestically and internationally, competed on the world stage, all while being a normal person. At home, Caroline has a husband, children, a regular job (a demanding one at that), and somehow… she’s able to be an elite, world class athlete.\r\nSo what’s stopping the rest of us?
\r\nIf Caroline can achieve so much with all of the “real life” responsibilities she has… what exactly is OUR excuse? I don’t mean that in a “we’re failing” or “she’s better than us” way… I mean exactly what I said. Caroline is no different than the rest of us – she’s not a professional athlete – she’s a regular Jane. So why is SHE a world record holder and we’re not?\r\nBalance, drive, and support are critical.
\r\nThose are the difference-makers, and THOSE are what Caroline Boller has that helped her achieve such great heights. She has the drive and desire to get out there and push herself. She has the support of her family, coach, and (presumably) workplace. Most importantly – Caroline found the balance necessary to maintain a demanding training & competition schedule with the daily needs of “life”, and all it involves.\r\nWe can do it, too.
\r\nLike I said… Caroline is no different than us. We, too, can do what she’s done – find that drive and balance. We can rally the troops and drum up the support necessary to take on an endeavor as intense as she did. The sad truth is… most of us won’t do it. Most people out there simply don’t want to go to all the trouble. The vast majority of the population is content with our station in life. We’re satisfied with our casual, recreational running. We’re happy with our healthy habits and the “pretty good” fitness level we’ve hit in the gym. Some of us, sadly enough, are even satisfied with a completely sedentary, mostly unhealthy lifestyle.\r\nBUT…
\r\nfor those of us who do want to reach for something greater… to see what we’ve REALLY got in us… it’s nice to know that we CAN do it. When push comes to shove… it IS possible to touch the stars and be truly great at our chosen endeavor. We just need to push hard enough and find that balance, and we TRULY can live life limitless. We just have to get out of our own way and go get it.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Caroline Boller chats with us about going from Average Jane to world record ultra runner... and HOW any one of us could do it.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','How To Become A World Class Athlete','','publish','open','open','','become-world-class-athlete','','','2018-02-14 22:07:16','2018-02-15 03:07:16','',0,'http://sothisisfitness.com/?p=1651',0,'post','',0),(1652,1,'2018-02-14 21:59:53','2018-02-15 02:59:53','','STIF #77 podcast cover photo','','inherit','open','closed','','stif-77-podcast-cover-photo','','','2018-02-14 22:00:05','2018-02-15 03:00:05','',1651,'http://sothisisfitness.com/wp-content/uploads/2018/02/STIF-77-podcast-cover-photo.png',0,'attachment','image/png',0),(1653,1,'2018-02-14 22:03:11','2018-02-15 03:03:11','I keep tellin’ ya: it’s possible!
\r\nI feel like a broken record sometimes but really, we all have it in us to do the “impossible”. Each and every one us has that potential in us. We just need to figure out how to become world class. Simple, right? Well… my guest on podcast #55 is here to share how SHE did it.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nCaroline Boller started like so many of us.
\r\nShe got into running as a casual recreational activity. An escape… a release from the stresses, pressures, and demands of “real life”. She was able to embrace the outdoors, soak up nature, and just be. Then one day… she saw something that changed things.\r\n“…I wonder if I can do that, too….”
\r\nIt started just like that – a curiosity. Caroline Boller, Average Jane American, witnessed the finish line of a 50 mile ultramarathon. And what she saw surprised her. She saw that it looked like any other race finish line. As she saw runners finishing, some totally wiped out and some totally fine... the thought struck her. This looks just like any half-marathon finish line… but it’s 50 miles! Hey… maybe I can do it, too…\r\nWhat happened next was… well… extraordinary.
\r\nCaroline soon came into her own in the ultra endurance running world. Not only did she thrive… she excelled. With the help of a coach, she turned it up to 11 and found that next level that so few of us achieve. Caroline Boller became one of the best in the world at her chosen sport. She’s travelled both domestically and internationally, competed on the world stage, all while being a normal person. At home, Caroline has a husband, children, a regular job (a demanding one at that), and somehow… she’s able to be an elite, world class athlete.\r\nSo what’s stopping the rest of us?
\r\nIf Caroline can achieve so much with all of the “real life” responsibilities she has… what exactly is OUR excuse? I don’t mean that in a “we’re failing” or “she’s better than us” way… I mean exactly what I said. Caroline is no different than the rest of us – she’s not a professional athlete – she’s a regular Jane. So why is SHE a world record holder and we’re not?\r\nBalance, drive, and support are critical.
\r\nThose are the difference-makers, and THOSE are what Caroline Boller has that helped her achieve such great heights. She has the drive and desire to get out there and push herself. She has the support of her family, coach, and (presumably) workplace. Most importantly – Caroline found the balance necessary to maintain a demanding training & competition schedule with the daily needs of “life”, and all it involves.\r\nWe can do it, too.
\r\nLike I said… Caroline is no different than us. We, too, can do what she’s done – find that drive and balance. We can rally the troops and drum up the support necessary to take on an endeavor as intense as she did. The sad truth is… most of us won’t do it. Most people out there simply don’t want to go to all the trouble. The vast majority of the population is content with our station in life. We’re satisfied with our casual, recreational running. We’re happy with our healthy habits and the “pretty good” fitness level we’ve hit in the gym. Some of us, sadly enough, are even satisfied with a completely sedentary, mostly unhealthy lifestyle.\r\nBUT…
\r\nfor those of us who do want to reach for something greater… to see what we’ve REALLY got in us… it’s nice to know that we CAN do it. When push comes to shove… it IS possible to touch the stars and be truly great at our chosen endeavor. We just need to push hard enough and find that balance, and we TRULY can live life limitless. We just have to get out of our own way and go get it.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Caroline Boller chats with us about going from Average Jane to world record ultra runner... and HOW any one of us could do it.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','How To Become A World Class Athlete','','inherit','closed','closed','','1651-revision-v1','','','2018-02-14 22:03:11','2018-02-15 03:03:11','',1651,'http://sothisisfitness.com/2018/02/1651-revision-v1.html',0,'revision','',0),(1654,1,'2018-02-14 22:05:30','2018-02-15 03:05:30','I keep tellin’ ya: it’s possible!
\r\nI feel like a broken record sometimes but really, we all have it in us to do the “impossible”. Each and every one us has that potential in us. We just need to figure out how to become world class. Simple, right? Well… my guest on podcast #55 is here to share how SHE did it.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nCaroline Boller started like so many of us.
\r\nShe got into running as a casual recreational activity. An escape… a release from the stresses, pressures, and demands of “real life”. She was able to embrace the outdoors, soak up nature, and just be. Then one day… she saw something that changed things.\r\n“…I wonder if I can do that, too….”
\r\nIt started just like that – a curiosity. Caroline Boller, Average Jane American, witnessed the finish line of a 50 mile ultramarathon. And what she saw surprised her. She saw that it looked like any other race finish line. As she saw runners finishing, some totally wiped out and some totally fine... the thought struck her. This looks just like any half-marathon finish line… but it’s 50 miles! Hey… maybe I can do it, too…\r\nWhat happened next was… well… extraordinary.
\r\nCaroline soon came into her own in the ultra endurance running world. Not only did she thrive… she excelled. With the help of a coach, she turned it up to 11 and found that next level that so few of us achieve. Caroline Boller became one of the best in the world at her chosen sport. She’s travelled both domestically and internationally, competed on the world stage, all while being a normal person. At home, Caroline has a husband, children, a regular job (a demanding one at that), and somehow… she’s able to be an elite, world class athlete.\r\nSo what’s stopping the rest of us?
\r\nIf Caroline can achieve so much with all of the “real life” responsibilities she has… what exactly is OUR excuse? I don’t mean that in a “we’re failing” or “she’s better than us” way… I mean exactly what I said. Caroline is no different than the rest of us – she’s not a professional athlete – she’s a regular Jane. So why is SHE a world record holder and we’re not?\r\nBalance, drive, and support are critical.
\r\nThose are the difference-makers, and THOSE are what Caroline Boller has that helped her achieve such great heights. She has the drive and desire to get out there and push herself. She has the support of her family, coach, and (presumably) workplace. Most importantly – Caroline found the balance necessary to maintain a demanding training & competition schedule with the daily needs of “life”, and all it involves.\r\nWe can do it, too.
\r\nLike I said… Caroline is no different than us. We, too, can do what she’s done – find that drive and balance. We can rally the troops and drum up the support necessary to take on an endeavor as intense as she did. The sad truth is… most of us won’t do it. Most people out there simply don’t want to go to all the trouble. The vast majority of the population is content with our station in life. We’re satisfied with our casual, recreational running. We’re happy with our healthy habits and the “pretty good” fitness level we’ve hit in the gym. Some of us, sadly enough, are even satisfied with a completely sedentary, mostly unhealthy lifestyle.\r\nBUT…
\r\nfor those of us who do want to reach for something greater… to see what we’ve REALLY got in us… it’s nice to know that we CAN do it. When push comes to shove… it IS possible to touch the stars and be truly great at our chosen endeavor. We just need to push hard enough and find that balance, and we TRULY can live life limitless. We just have to get out of our own way and go get it.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Caroline Boller chats with us about going from Average Jane to world record ultra runner... and HOW any one of us could do it.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','How To Become A World Class Athlete','','inherit','closed','closed','','1651-autosave-v1','','','2018-02-14 22:05:30','2018-02-15 03:05:30','',1651,'http://sothisisfitness.com/2018/02/1651-autosave-v1.html',0,'revision','',0),(1655,1,'2018-02-14 22:07:16','2018-02-15 03:07:16','I keep tellin’ ya: it’s possible!
\r\nI feel like a broken record sometimes but really, we all have it in us to do the “impossible”. Each and every one us has that potential in us. We just need to figure out how to become world class. Simple, right? Well… my guest on podcast #55 is here to share how SHE did it.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nCaroline Boller started like so many of us.
\r\nShe got into running as a casual recreational activity. An escape… a release from the stresses, pressures, and demands of “real life”. She was able to embrace the outdoors, soak up nature, and just be. Then one day… she saw something that changed things.\r\n“…I wonder if I can do that, too….”
\r\nIt started just like that – a curiosity. Caroline Boller, Average Jane American, witnessed the finish line of a 50 mile ultramarathon. And what she saw surprised her. She saw that it looked like any other race finish line. As she saw runners finishing, some totally wiped out and some totally fine... the thought struck her. This looks just like any half-marathon finish line… but it’s 50 miles! Hey… maybe I can do it, too…\r\nWhat happened next was… well… extraordinary.
\r\nCaroline soon came into her own in the ultra endurance running world. Not only did she thrive… she excelled. With the help of a coach, she turned it up to 11 and found that next level that so few of us achieve. Caroline Boller became one of the best in the world at her chosen sport. She’s travelled both domestically and internationally, competed on the world stage, all while being a normal person. At home, Caroline has a husband, children, a regular job (a demanding one at that), and somehow… she’s able to be an elite, world class athlete.\r\nSo what’s stopping the rest of us?
\r\nIf Caroline can achieve so much with all of the “real life” responsibilities she has… what exactly is OUR excuse? I don’t mean that in a “we’re failing” or “she’s better than us” way… I mean exactly what I said. Caroline is no different than the rest of us – she’s not a professional athlete – she’s a regular Jane. So why is SHE a world record holder and we’re not?\r\nBalance, drive, and support are critical.
\r\nThose are the difference-makers, and THOSE are what Caroline Boller has that helped her achieve such great heights. She has the drive and desire to get out there and push herself. She has the support of her family, coach, and (presumably) workplace. Most importantly – Caroline found the balance necessary to maintain a demanding training & competition schedule with the daily needs of “life”, and all it involves.\r\nWe can do it, too.
\r\nLike I said… Caroline is no different than us. We, too, can do what she’s done – find that drive and balance. We can rally the troops and drum up the support necessary to take on an endeavor as intense as she did. The sad truth is… most of us won’t do it. Most people out there simply don’t want to go to all the trouble. The vast majority of the population is content with our station in life. We’re satisfied with our casual, recreational running. We’re happy with our healthy habits and the “pretty good” fitness level we’ve hit in the gym. Some of us, sadly enough, are even satisfied with a completely sedentary, mostly unhealthy lifestyle.\r\nBUT…
\r\nfor those of us who do want to reach for something greater… to see what we’ve REALLY got in us… it’s nice to know that we CAN do it. When push comes to shove… it IS possible to touch the stars and be truly great at our chosen endeavor. We just need to push hard enough and find that balance, and we TRULY can live life limitless. We just have to get out of our own way and go get it.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Caroline Boller chats with us about going from Average Jane to world record ultra runner... and HOW any one of us could do it.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','How To Become A World Class Athlete','','inherit','closed','closed','','1651-revision-v1','','','2018-02-14 22:07:16','2018-02-15 03:07:16','',1651,'http://sothisisfitness.com/2018/02/1651-revision-v1.html',0,'revision','',0),(1662,1,'2018-02-28 08:24:42','2018-02-28 13:24:42','Essential Oil Aromatherapy is a great tool to use in improving your health and wellness. Let\'s get you on the right track!\r\nEssential Oils? Aromatherapy? Huh?
\r\nIf you\'re going to become a boss at making use of Essential Oils in general (not just with aromatherapy) then you\'ve got to learn all about them! Not long ago I did a podcast with some of the fine folks at NOW Solutions, and we talked ALL about Essential Oils (EO\'s for short). As a good starting point, I suggest you check out the show notes here and listen to the episode (So THIS Is Fitness podcast #53). Why NOW Solutions? Well, the short version is I REALLY like their products and think they do business right. For the longer version... check out \"I Found Another Unicorn\" - a post on this blog.\r\n\r\nThe short version - Essential Oils are very concentrated volatile aromatic compounds. They take things like tangerines, clove, pennyroyal, etc (all kinds of fruits, flowers, herbs, really) and distill them down into this kind of liquid. The liquid is volatile, meaning it very easily evaporates at room temperature. That\'s why it\'s so aromatic (smelly)! It\'s also why it\'s an excellent thing to use for aromatherapy.\r\n\r\nWhat is \"aromatheraphy\"? As defined in the dictionary, aromatherapy is \"inhalation or bodily application (as by massage) of fragrant essential oils (as from flowers and fruits) for therapeutic purposes\". The dictionary also gives a broader definition - \"the use of aroma to enhance a feeling of well-being\". \r\nDoes aromatherapy work?
\r\nThe question of aromatherapy\'s efficacy is pretty controversial, honestly. Many people say it\'s total bunk, and Wikipedia\'s aromatherapy page actually lists its benefits as \"placebo\". Many others, however, would tell you that aromatherapy is very effective and useful for a number of things. Aromatherapy can be used for mood enhancement, improving general well-being, and some even say you can use it for legitimate health reasons (though the FDA might disagree with you there). In its simplest application... aromatherapy can be used to simply make a room smell great, which in and of itself can have mood-boosting benefits! If you know anything about me, you know I\'m really big on the power of attitude, mindset, and thought- so of course, I\'m a big believer in aromatherapy. I think if you try it, give it time, and are open to it, aromatherapy can work for YOU, too.\r\nSo how do I do aromatherapy?
\r\nEssential Oil Aromatherapy is actually pretty simple! All you need to get started is an essential oil diffuser... and some essential oils! It\'s as simple as 1, 2, 3:\r\n\r\n - Add water to your diffuser.
\r\n - Choose an essential oil and add some drops into the water.
\r\n - Turn it on and enjoy!
\r\n
\r\nYES, it really is that simple! I\'m sure, though, that there\'s a very important question you have -\r\nHow much water and essential oil do I actually add?
\r\nGreat question! Normally I would tell you to read the manual that came with your diffuser. Your diffuser will tell you how much water to add, or will have a \"max fill\" line on it - boom, you\'re all set! For water level, anyway.\r\n\r\nAs far as how many drops of essential oil to add, I would say follow your diffuser\'s instructions, but this can be a bit trickier to figure out. Different companies, even different models from the same company, might tell you to add different ratios of oil to water. I\'ll simplify this for you. My favorite diffuser, the NOW Solutions Ultrasonic Metal Touch Oil Diffuser, holds 5.75 oz. of water. I usually put 20 - 25 drops of essential oil into that. That said, I\'m using my diffuser in a very large space. My best advice is to start with about 10 - 15 drops and give the diffuser a little bit of time to do its thing. Take note of the room - do you smell the essential oil? If not, maybe turn it off, add 5 more drops, and give it a little while again. Don\'t go too crazy - yes, you should smell it, but it\'s not meant to be overwhelming.\r\nWhat variety of essential oil should I use?
\r\nDifferent essential oils and different blends of essential oils can be used for many different purposes. Some can be energizing, like many citrus oils. Others can be relaxing - lavender is a great example of that. Certain essential oils, like jasmine or rose, can evoke a feeling of romance, and others still can help to balance you, ground you, help you focus, or just help to freshen up a room. My best advice is to listen to that podcast episode and maybe pick up the book NOW Solutions put out about essential oils - Aromatherapy For Everyone.\r\nWhere do I get diffusers and essential oils?
\r\nMy favorites diffusers AND essential oils all come from NOW Solutions (\"why?\", you ask? Listen to that podcast episode!). You can find them both on Amazon and on NOW Solutions\' website! I\'ve also linked several below to make things easy for you.','How to do Essential Oil Aromatherapy Right!','','inherit','closed','closed','','1622-revision-v1','','','2018-02-28 08:24:42','2018-02-28 13:24:42','',1622,'http://sothisisfitness.com/2018/02/1622-revision-v1.html',0,'revision','',0),(1663,1,'2018-03-02 17:46:34','2018-03-02 22:46:34','Sweat means nothing.
\r\nWell, it doesn\'t mean NOTHING, but we seem to think it has a much larger role than it really does. For SOME reason we think sweat is a clear indicator of fat burn. It\'s time we had a talk about sweat, fat burn, and how it all REALLY works.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nHave you had a good \"sweat session\" lately?
\r\nLet\'s get right to the point here - there\'s this idea out there that the more you sweat, the more fat you burn. People are FIERCELY defensive of this idea - that sweat is somehow an indicator of the efficacy of a workout.\r\nThis idea is dead wrong.
\r\nLet me ask you a question - if sweat is directly correlated to fat burn... why is there such an obesity issue in this country? Wouldn\'t we all burn off fat and lose a bunch of weight in the heat of summer? What about when the A/C in your car is broken - do you burn a pound driving to work? OH - you meant just in the context of a workout.\r\nThat\'s dead wrong, too.
\r\nIf sweat isn\'t an indicator of fat burn when you\'re sitting on your couch, why would that change in the context of a workout? The mechanisms in your body that burn fat don\'t burn fat differently because you\'re working out rather than sitting. As a matter of fact... it occurred to me...\r\nDo people understand how sweat works?
\r\nWith this idea that sweat is an indicator of fat burn, it seems to me to be the case that there\'s a fundamental misunderstanding about how sweat works, and what it\'s really for. The short version here is - it\'s the body\'s mechanism for cooling itself when our body temp is over 98.6 degrees. It\'s really quite simple - sweat glands allow sweat to pass through the pores of the skin to the surface, where it then evaporates - thus cooling our body. We don\'t burn calories during this process. That\'s the basic, simple fact we need to know here. Beyond that... well... we take a deep dive into THAT on episode 79 of the So THIS Is Fitness podcast, which you can find below.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk about life, and how some things never change
\r\n - My current progress, and the progress of someone else, too…
\r\n - A little unsolicited advice about muscle soreness and artificial sweeteners
\r\n - And we have a BIG, rather educational discussion about sweating, fat burn, how they each work, and the relationship between the two.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Sweat, Fat Burn, and how it all REALLY works','','publish','open','open','','sweat-fat-burn-and-how-it-all-really-works','','','2018-03-02 17:46:34','2018-03-02 22:46:34','',0,'http://sothisisfitness.com/?p=1663',0,'post','',0),(1664,1,'2018-03-02 17:03:00','2018-03-02 22:03:00','','STIF #79 podcast cover photo','','inherit','open','closed','','stif-79-podcast-cover-photo','','','2018-03-02 17:03:15','2018-03-02 22:03:15','',1663,'http://sothisisfitness.com/wp-content/uploads/2018/03/STIF-79-podcast-cover-photo.png',0,'attachment','image/png',0),(1665,1,'2018-03-02 17:03:21','2018-03-02 22:03:21','S
\r\nTh\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI
\r\nTh\r\nS
\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk about life, and how some things never change
\r\n - My current progress, and the progress of someone else, too…
\r\n - A little unsolicited advice about muscle soreness and artificial sweeteners
\r\n - And we have a BIG, rather educational discussion about sweating, fat burn, how they each work, and the relationship between the two.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Sweat, Fat Burn, and how it all REALLY works','','inherit','closed','closed','','1663-revision-v1','','','2018-03-02 17:03:21','2018-03-02 22:03:21','',1663,'http://sothisisfitness.com/2018/03/1663-revision-v1.html',0,'revision','',0),(1666,1,'2018-03-02 17:39:27','2018-03-02 22:39:27','Sweat means nothing.
\r\nWell, it doesn\'t mean NOTHING, but we seem to think it has a much larger role than it really does. For SOME reason we think sweat is a clear indicator of fat burn. It\'s time we had a talk about sweat, fat burn, and how it all REALLY works.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nHave you had a good \"sweat session\" lately?
\r\nLet\'s get right to the point here - there\'s this idea out there that the more you sweat, the more fat you burn. People are FIERCELY defensive of this idea - that sweat is somehow an indicator of the efficacy of a workout.\r\nThis idea is dead wrong.
\r\nLet me ask you a question - if sweat is directly correlated to fat burn... why is there such an obesity issue in this country? Wouldn\'t we all burn off fat and lose a bunch of weight in the heat of summer? What about when the A/C in your car is broken - do you burn a pound driving to work? OH - you meant just in the context of a workout.\r\nThat\'s dead wrong, too.
\r\nIf sweat isn\'t an indicator of fat burn when you\'re sitting on your couch, why would that change in the context of a workout? The mechanisms in your body that burn fat don\'t burn fat differently because you\'re working out rather than sitting. As a matter of fact... it occurred to me...\r\nDo people understand how sweat works?
\r\nWith this idea that sweat is an indicator of fat burn, it seems to me to be the case that there\'s a fundamental misunderstanding about how sweat works, and what it\'s really for. The short version here is - it\'s the body\'s mechanism for cooling itself when our body temp is over 98.6 degrees. It\'s really quite simple - sweat glands allow sweat to pass through the pores of the skin to the surface, where it then evaporates - thus cooling our body. We don\'t burn calories during this process. That\'s the basic, simple fact we need to know here. Beyond that... well... we take a deep dive into THAT on episode 79 of the So THIS Is Fitness podcast, which you can find below.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk about life, and how some things never change
\r\n - My current progress, and the progress of someone else, too…
\r\n - A little unsolicited advice about muscle soreness and artificial sweeteners
\r\n - And we have a BIG, rather educational discussion about sweating, fat burn, how they each work, and the relationship between the two.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Sweat, Fat Burn, and how it all REALLY works','','inherit','closed','closed','','1663-revision-v1','','','2018-03-02 17:39:27','2018-03-02 22:39:27','',1663,'http://sothisisfitness.com/2018/03/1663-revision-v1.html',0,'revision','',0),(1668,1,'2018-03-09 17:52:59','2018-03-09 22:52:59','\"Keep It Simple, Stupid.\"
\r\nWe tend to overcomplicate things and make life hard - like with nutrition! Good news is - it\'s as easy as figuring out calories, macros, and making good choices.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nLess (calories) isn\'t always more.
\r\nWe make this \"fitness and nutrition\" thing way harder than it has to be. We go half-cocked with information we sort of think we understand but didn\'t fully research, and then get upset when it\'s not working. One of the most common things I see, for example, is people under-eating. Yes, under-eating, not over-eating.\r\n\r\nBut I\'m supposed to be at a calorie deficit for weight loss, right?!\r\nWell, yes, but that\'s only part of it.
\r\nSee, we stop listening when we hear that part. What we don\'t hear, as a result, is that while we need to be at a deficit to lose weight, there IS, beyond that, such a thing as eating too little. And then there\'s the matter of macros.\r\n\r\nWhat\'s a macro? Is that like Keto?\r\n\r\nAnd now you see how we land in a problem, right?\r\n\r\nSo maybe it\'s time we keep things simple and bring it all back to basics. I realized it\'s been quite some time since I\'ve talked about nutrition on the blog and podcast. I feel like this is a topic that bears repeating, so here we are having the conversation. Let\'s talk about how much to eat (calories), what it should be composed of (macros) and what kind of choices to and not to make for it to all work.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - How the journey is going, and falling back in love with running
\r\n - A quick word on trusting opinions
\r\n - Thoughts on coffee, sugar, and sweeteners
\r\n - And we try to make a big complicated discussion a little simpler - calories, macros, nutrition, and how to eat right.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Calories and Macros: How To Eat Right - Simple.','','publish','open','open','','calories-and-macros-eat-right','','','2018-03-09 17:52:59','2018-03-09 22:52:59','',0,'http://sothisisfitness.com/?p=1668',0,'post','',0),(1670,1,'2018-03-09 11:37:55','2018-03-09 16:37:55','Essential Oil Aromatherapy is a great tool to use in improving your health and wellness. Let\'s get you on the right track!\r\nEssential Oils? Aromatherapy? Huh?
\r\nIf you\'re going to become a boss at making use of Essential Oils in general (not just with aromatherapy) then you\'ve got to learn all about them! Not long ago I did a podcast with some of the fine folks at NOW Solutions, and we talked ALL about Essential Oils (EO\'s for short). As a good starting point, I suggest you check out the show notes here and listen to the episode (So THIS Is Fitness podcast #53). Why NOW Solutions? Well, the short version is I REALLY like their products and think they do business right. For the longer version... check out \"I Found Another Unicorn\" - a post on this blog.\r\n\r\nThe short version - Essential Oils are very concentrated volatile aromatic compounds. They take things like tangerines, clove, pennyroyal, etc (all kinds of fruits, flowers, herbs, really) and distill them down into this kind of liquid. The liquid is volatile, meaning it very easily evaporates at room temperature. That\'s why it\'s so aromatic (smelly)! It\'s also why it\'s an excellent thing to use for aromatherapy.\r\n\r\nWhat is \"aromatheraphy\"? As defined in the dictionary, aromatherapy is \"inhalation or bodily application (as by massage) of fragrant essential oils (as from flowers and fruits) for therapeutic purposes\". The dictionary also gives a broader definition - \"the use of aroma to enhance a feeling of well-being\". \r\nDoes aromatherapy work?
\r\nThe question of aromatherapy\'s efficacy is pretty controversial, honestly. Many people say it\'s total bunk, and Wikipedia\'s aromatherapy page actually lists its benefits as \"placebo\". Many others, however, would tell you that aromatherapy is very effective and useful for a number of things. Aromatherapy can be used for mood enhancement, improving general well-being, and some even say you can use it for legitimate health reasons (though the FDA might disagree with you there). In its simplest application... aromatherapy can be used to simply make a room smell great, which in and of itself can have mood-boosting benefits! If you know anything about me, you know I\'m really big on the power of attitude, mindset, and thought- so of course, I\'m a big believer in aromatherapy. I think if you try it, give it time, and are open to it, aromatherapy can work for YOU, too.\r\nSo how do I do aromatherapy?
\r\nEssential Oil Aromatherapy is actually pretty simple! All you need to get started is an essential oil diffuser... and some essential oils! It\'s as simple as 1, 2, 3:\r\n\r\n - Add water to your diffuser.
\r\n - Choose an essential oil and add some drops into the water.
\r\n - Turn it on and enjoy!
\r\n
\r\nYES, it really is that simple! I\'m sure, though, that there\'s a very important question you have -\r\nHow much water and essential oil do I actually add?
\r\nGreat question! Normally I would tell you to read the manual that came with your diffuser. Your diffuser will tell you how much water to add, or will have a \"max fill\" line on it - boom, you\'re all set! For water level, anyway.\r\n\r\nAs far as how many drops of essential oil to add, I would say follow your diffuser\'s instructions. Admittedly, this can be a bit trickier to figure out. Different companies, even different models from the same company, might tell you to add different ratios of oil to water. I\'ll simplify this for you. My favorite diffuser, the NOW Solutions Ultrasonic Metal Touch Oil Diffuser, holds 5.75 oz. of water. I, personally, usually put 20 - 25 drops of essential oil into that. That said, I\'m using my diffuser in a very large space, and I personally prefer a stronger concentration. I HAVE had to dial it back in the past - if you use too strong of a concentration you might land yourself in a sticky situation.\r\n\r\nMy best advice is to start with about 10 - 15 drops and give the diffuser a little bit of time to do its thing. Take note of the room - do you smell the essential oil? If not, maybe turn it off, add 5 more drops, and give it a little while again. Don\'t go too crazy - yes, you should smell it, but it\'s not meant to be overwhelming. You should make sure your diffuser suits the space you\'re trying to use it in - they\'ll usually list what size room they can accomodate/be used in.\r\nWhat variety of essential oil should I use?
\r\nDifferent essential oils and different blends of essential oils can be used for many different purposes. Some can promote a more energized feeling, like many citrus oils. Others can promote relaxation - lavender is a great example of that. Certain essential oils, like jasmine or rose, can evoke a feeling of romance, and others still can promote a feeling of balance and grounding, help you feel more focused, or just help to freshen up a room. My best advice is to listen to that podcast episode and maybe pick up the book NOW Solutions put out about essential oils - Aromatherapy For Everyone.\r\nWhere do I get diffusers and essential oils?
\r\nMy favorites diffusers AND essential oils all come from NOW Solutions (\"why?\", you ask? Listen to that podcast episode!). You can find them both on Amazon and on NOW Solutions\' website! I\'ve also linked several below to make things easy for you.\r\nWhere do I go from here? What now?!
\r\nWell, now that you\'re armed with some info it\'s time to go get a diffuser, get some oils, and get aromatherapy-ing! Keep an eye on this blog for some of my favorite recipes and more EO education, and feel free to reach out with any questions!','How to do Essential Oil Aromatherapy Right!','','inherit','closed','closed','','1622-revision-v1','','','2018-03-09 11:37:55','2018-03-09 16:37:55','',1622,'http://sothisisfitness.com/2018/03/1622-revision-v1.html',0,'revision','',0),(1669,1,'2018-03-09 11:35:52','2018-03-09 16:35:52','Essential Oil Aromatherapy is a great tool to use in improving your health and wellness. Let\'s get you on the right track!\r\nEssential Oils? Aromatherapy? Huh?
\r\nIf you\'re going to become a boss at making use of Essential Oils in general (not just with aromatherapy) then you\'ve got to learn all about them! Not long ago I did a podcast with some of the fine folks at NOW Solutions, and we talked ALL about Essential Oils (EO\'s for short). As a good starting point, I suggest you check out the show notes here and listen to the episode (So THIS Is Fitness podcast #53). Why NOW Solutions? Well, the short version is I REALLY like their products and think they do business right. For the longer version... check out \"I Found Another Unicorn\" - a post on this blog.\r\n\r\nThe short version - Essential Oils are very concentrated volatile aromatic compounds. They take things like tangerines, clove, pennyroyal, etc (all kinds of fruits, flowers, herbs, really) and distill them down into this kind of liquid. The liquid is volatile, meaning it very easily evaporates at room temperature. That\'s why it\'s so aromatic (smelly)! It\'s also why it\'s an excellent thing to use for aromatherapy.\r\n\r\nWhat is \"aromatheraphy\"? As defined in the dictionary, aromatherapy is \"inhalation or bodily application (as by massage) of fragrant essential oils (as from flowers and fruits) for therapeutic purposes\". The dictionary also gives a broader definition - \"the use of aroma to enhance a feeling of well-being\". \r\nDoes aromatherapy work?
\r\nThe question of aromatherapy\'s efficacy is pretty controversial, honestly. Many people say it\'s total bunk, and Wikipedia\'s aromatherapy page actually lists its benefits as \"placebo\". Many others, however, would tell you that aromatherapy is very effective and useful for a number of things. Aromatherapy can be used for mood enhancement, improving general well-being, and some even say you can use it for legitimate health reasons (though the FDA might disagree with you there). In its simplest application... aromatherapy can be used to simply make a room smell great, which in and of itself can have mood-boosting benefits! If you know anything about me, you know I\'m really big on the power of attitude, mindset, and thought- so of course, I\'m a big believer in aromatherapy. I think if you try it, give it time, and are open to it, aromatherapy can work for YOU, too.\r\nSo how do I do aromatherapy?
\r\nEssential Oil Aromatherapy is actually pretty simple! All you need to get started is an essential oil diffuser... and some essential oils! It\'s as simple as 1, 2, 3:\r\n\r\n - Add water to your diffuser.
\r\n - Choose an essential oil and add some drops into the water.
\r\n - Turn it on and enjoy!
\r\n
\r\nYES, it really is that simple! I\'m sure, though, that there\'s a very important question you have -\r\nHow much water and essential oil do I actually add?
\r\nGreat question! Normally I would tell you to read the manual that came with your diffuser. Your diffuser will tell you how much water to add, or will have a \"max fill\" line on it - boom, you\'re all set! For water level, anyway.\r\n\r\nAs far as how many drops of essential oil to add, I would say follow your diffuser\'s instructions. Admittedly, this can be a bit trickier to figure out. Different companies, even different models from the same company, might tell you to add different ratios of oil to water. I\'ll simplify this for you. My favorite diffuser, the NOW Solutions Ultrasonic Metal Touch Oil Diffuser, holds 5.75 oz. of water. I, personally, usually put 20 - 25 drops of essential oil into that. That said, I\'m using my diffuser in a very large space, and I personally prefer a stronger concentration. I HAVE had to dial it back in the past - if you use too strong of a concentration you might land yourself in a sticky situation. My best advice is to start with about 10 - 15 drops and give the diffuser a little bit of time to do its thing. Take note of the room - do you smell the essential oil? If not, maybe turn it off, add 5 more drops, and give it a little while again. Don\'t go too crazy - yes, you should smell it, but it\'s not meant to be overwhelming. You should make sure your diffuser suits the space you\'re trying to use it in - they\'ll usually list what size room they can accomodate/be used in.\r\nWhat variety of essential oil should I use?
\r\nDifferent essential oils and different blends of essential oils can be used for many different purposes. Some can promote a more energized feeling, like many citrus oils. Others can promote relaxation - lavender is a great example of that. Certain essential oils, like jasmine or rose, can evoke a feeling of romance, and others still can promote a feeling of balance and grounding, help you feel more focused, or just help to freshen up a room. My best advice is to listen to that podcast episode and maybe pick up the book NOW Solutions put out about essential oils - Aromatherapy For Everyone.\r\nWhere do I get diffusers and essential oils?
\r\nMy favorites diffusers AND essential oils all come from NOW Solutions (\"why?\", you ask? Listen to that podcast episode!). You can find them both on Amazon and on NOW Solutions\' website! I\'ve also linked several below to make things easy for you.\r\nWhere do I go from here? What now?!
\r\nWell, now that you\'re armed with some info it\'s time to go get a diffuser, get some oils, and get aromatherapy-ing! Keep an eye on this blog for some of my favorite recipes and more EO education, and feel free to reach out with any questions!','How to do Essential Oil Aromatherapy Right!','','inherit','closed','closed','','1622-revision-v1','','','2018-03-09 11:35:52','2018-03-09 16:35:52','',1622,'http://sothisisfitness.com/2018/03/1622-revision-v1.html',0,'revision','',0),(1672,1,'2018-03-09 11:43:36','2018-03-09 16:43:36','Sw
\r\nWe\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nH
\r\nLe\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - How the journey is going, and falling back in love with running
\r\n - A quick word on trusting opinions
\r\n - Thoughts on coffee, sugar, and sweeteners
\r\n - And we try to make a big complicated discussion a little simpler - calories, macros, nutrition, and how to eat right.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Calories and Macros: How To Eat Right - Simple.','','inherit','closed','closed','','1668-revision-v1','','','2018-03-09 11:43:36','2018-03-09 16:43:36','',1668,'http://sothisisfitness.com/2018/03/1668-revision-v1.html',0,'revision','',0),(1671,1,'2018-03-09 11:39:35','2018-03-09 16:39:35','Sweat means nothing.
\nWell, it doesn\'t mean NOTHING, but we seem to think it has a much larger role than it really does. For SOME reason we think sweat is a clear indicator of fat burn. It\'s time we had a talk about sweat, fat burn, and how it all REALLY works.\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\n
\n \n\n \n\n\n\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\nHave you had a good \"sweat session\" lately?
\nLet\'s get right to the point here - there\'s this idea out there that the more you sweat, the more fat you burn. People are FIERCELY defensive of this idea - that sweat is somehow an indicator of the efficacy of a workout.\nThis idea is dead wrong.
\nLet me ask you a question - if sweat is directly correlated to fat burn... why is there such an obesity issue in this country? Wouldn\'t we all burn off fat and lose a bunch of weight in the heat of summer? What about when the A/C in your car is broken - do you burn a pound driving to work? OH - you meant just in the context of a workout.\nThat\'s dead wrong, too.
\nIf sweat isn\'t an indicator of fat burn when you\'re sitting on your couch, why would that change in the context of a workout? The mechanisms in your body that burn fat don\'t burn fat differently because you\'re working out rather than sitting. As a matter of fact... it occurred to me...\nDo people understand how sweat works?
\nWith this idea that sweat is an indicator of fat burn, it seems to me to be the case that there\'s a fundamental misunderstanding about how sweat works, and what it\'s really for. The short version here is - it\'s the body\'s mechanism for cooling itself when our body temp is over 98.6 degrees. It\'s really quite simple - sweat glands allow sweat to pass through the pores of the skin to the surface, where it then evaporates - thus cooling our body. We don\'t burn calories during this process. That\'s the basic, simple fact we need to know here. Beyond that... well... we take a deep dive into THAT on episode 79 of the So THIS Is Fitness podcast, which you can find below.\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\n
\n \n\n \nWhat\'s in this episode:
\n\n - How the journey is going, and falling back in love with running
\n - A quick word on trusting opinions
\n - Thoughts on coffee, sugar, and sweeteners
\n - And we try to make a big complicated discussion a little simpler - calories, macros, nutrition, and how to eat right.
\n
\nInterested in working with Darrell?
\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\nConnect with So THIS Is Fitness
\n\n - Podcast Archive on \"So, THIS Is Fitness...\"
\n - Reviews on \"So, THIS Is Fitness...\"
\n - Facebook
\n - Instagram
\n - The Fitwife\'s Instagram!
\n - Twitter
\n - E-mail - podcast@sothisisfitness.com
\n
\nListen to the So THIS Is Fitness Podcast
\nTo listen, you can either use the player below OR browse the following links:\n
\n.\n\n.\nSupport the show by supporting our sponsors!
\n\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\n
\n\n','Sweat, Fat Burn, and how it all REALLY works','','inherit','closed','closed','','1663-autosave-v1','','','2018-03-09 11:39:35','2018-03-09 16:39:35','',1663,'http://sothisisfitness.com/2018/03/1663-autosave-v1.html',0,'revision','',0),(1674,1,'2018-03-09 17:23:13','2018-03-09 22:23:13','\"Keep It Simple, Stupid.\"
\r\nWe tend to overcomplicate things and make life hard - like with nutrition! Good news is - it\'s as easy as figuring out calories, macros, and making good choices.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nLess isn\'t always more.
\r\nWe make this \"fitness and nutrition\" thing way harder than it has to be. We go half-cocked with information we sort of think we understand but didn\'t fully research, and then get upset when it\'s not working. One of the most common things I see, for example, is people under-eating. Yes, under-eating, not over-eating.\r\n\r\nBut I\'m supposed to be at a calorie deficit for weight loss, right?!\r\nWell, yes, but that\'s only part of it.
\r\nSee, we stop listening when we hear that part. What we don\'t hear, as a result, is that while we need to be at a deficit to lose weight, there IS, beyond that, such a thing as eating too little. And then there\'s the matter of macros.\r\n\r\nWhat\'s a macro? Is that like Keto?\r\n\r\nAnd now you see how we land in a problem, right?\r\n\r\nSo maybe it\'s time we keep things simple and bring it all back to basics. I realized it\'s been quite some time since I\'ve talked about nutrition on the blog and podcast. I feel like this is a topic that bears repeating, so here we are having the conversation. Let\'s talk about how much to eat (calories), what it should be composed of (macros) and what kind of choices to and not to make for it to all work.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - How the journey is going, and falling back in love with running
\r\n - A quick word on trusting opinions
\r\n - Thoughts on coffee, sugar, and sweeteners
\r\n - And we try to make a big complicated discussion a little simpler - calories, macros, nutrition, and how to eat right.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Calories and Macros: How To Eat Right - Simple.','','inherit','closed','closed','','1668-revision-v1','','','2018-03-09 17:23:13','2018-03-09 22:23:13','',1668,'http://sothisisfitness.com/2018/03/1668-revision-v1.html',0,'revision','',0),(1675,1,'2018-03-09 17:48:24','2018-03-09 22:48:24','','STIF #80 podcast cover photo','','inherit','open','closed','','stif-80-podcast-cover-photo','','','2018-03-09 17:48:51','2018-03-09 22:48:51','',1668,'http://sothisisfitness.com/wp-content/uploads/2018/03/STIF-80-podcast-cover-photo.png',0,'attachment','image/png',0),(1676,1,'2018-03-09 17:52:59','2018-03-09 22:52:59','\"Keep It Simple, Stupid.\"
\r\nWe tend to overcomplicate things and make life hard - like with nutrition! Good news is - it\'s as easy as figuring out calories, macros, and making good choices.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nLess (calories) isn\'t always more.
\r\nWe make this \"fitness and nutrition\" thing way harder than it has to be. We go half-cocked with information we sort of think we understand but didn\'t fully research, and then get upset when it\'s not working. One of the most common things I see, for example, is people under-eating. Yes, under-eating, not over-eating.\r\n\r\nBut I\'m supposed to be at a calorie deficit for weight loss, right?!\r\nWell, yes, but that\'s only part of it.
\r\nSee, we stop listening when we hear that part. What we don\'t hear, as a result, is that while we need to be at a deficit to lose weight, there IS, beyond that, such a thing as eating too little. And then there\'s the matter of macros.\r\n\r\nWhat\'s a macro? Is that like Keto?\r\n\r\nAnd now you see how we land in a problem, right?\r\n\r\nSo maybe it\'s time we keep things simple and bring it all back to basics. I realized it\'s been quite some time since I\'ve talked about nutrition on the blog and podcast. I feel like this is a topic that bears repeating, so here we are having the conversation. Let\'s talk about how much to eat (calories), what it should be composed of (macros) and what kind of choices to and not to make for it to all work.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - How the journey is going, and falling back in love with running
\r\n - A quick word on trusting opinions
\r\n - Thoughts on coffee, sugar, and sweeteners
\r\n - And we try to make a big complicated discussion a little simpler - calories, macros, nutrition, and how to eat right.
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Calories and Macros: How To Eat Right - Simple.','','inherit','closed','closed','','1668-revision-v1','','','2018-03-09 17:52:59','2018-03-09 22:52:59','',1668,'http://sothisisfitness.com/2018/03/1668-revision-v1.html',0,'revision','',0),(1677,1,'2018-03-16 15:53:21','2018-03-16 19:53:21','\"Motivate me!\"
\r\nI\'ve been seeing a lot of posts online where people ask others to motivate them. I don\'t think they truly understand where health and fitness motivation realy comes from...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nMotivation - it\'s what moves us.
\r\nI\'m truly baffled by these posts I\'ve been seeing on the many Facebook groups I\'m a part of. People go on there, say they\'re not feeling it and can\'t get their rear in gear, and ask others to \"motivate\" them to get it done and go work out. I simply can\'t understand this. When they ask their post is, of course, flooded with positive comments encouraging to go tend to their fitness needs and desires - but is that enough? Does that, in and of itself, truly get these people up and out the door to put in a solid session at the gym? Is that really all it takes?\r\nIt makes me wonder... \"why?\".
\r\nHonestly, when we\'re talking about motivation in a fitness context, we have to think about the \"why\". \"Why\" are you doing this? \"Why\" are you working on health and fitness, and what are your goals? I say this because to truly understand how to motivate someone to do a thing, you have to understand what motivation really is. And once you understand THAT, you can begin to understand where it comes from.\r\nWhere does MY fitness motivation come from?
\r\nThose who know me know my story, but I realize many of you don\'t. That story, and thus, the source of my motivation, is exactly what I share in episode 81 of the podcast. Once you hear it, I think you\'ll understand what you need to know in order to succeed with YOUR fitness, and your search for motivation.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - A progress update on my (and FitWife Megan\'s) renewed fitness journey
\r\n - A little clarification on how to eat enough... and how NOT to eat too little
\r\n - We get a little personal talking about where to find the motivation to \"do it\".
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','How To Find The Motivation To Do It.','','publish','open','open','','how-to-find-the-motivation-to-do-it','','','2018-03-16 15:53:49','2018-03-16 19:53:49','',0,'http://sothisisfitness.com/?p=1677',0,'post','',0),(1678,1,'2018-03-16 15:44:15','2018-03-16 19:44:15','\"Motivate me!\"
\r\nI\'ve been seeing a lot of posts online where people ask others to motivate them. I don\'t think they truly understand where health and fitness motivation realy comes from...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nMotivation - it\'s what moves us.
\r\nI\'m truly baffled by these posts I\'ve been seeing on the many Facebook groups I\'m a part of. People go on there, say they\'re not feeling it and can\'t get their rear in gear, and ask others to \"motivate\" them to get it done and go work out. I simply can\'t understand this. When they ask their post is, of course, flooded with positive comments encouraging to go tend to their fitness needs and desires - but is that enough? Does that, in and of itself, truly get these people up and out the door to put in a solid session at the gym? Is that really all it takes?\r\nIt makes me wonder... \"why?\".
\r\nHonestly, when we\'re talking about motivation in a fitness context, we have to think about the \"why\". \"Why\" are you doing this? \"Why\" are you working on health and fitness, and what are your goals? I say this because to truly understand how to motivate someone to do a thing, you have to understand what motivation really is. And once you understand THAT, you can begin to understand where it comes from.\r\nWhere does MY fitness motivation come from?
\r\nThose who know me know my story, but I realize many of you don\'t. That story, and thus, the source of my motivation, is exactly what I share in episode 81 of the podcast. Once you hear it, I think you\'ll understand what you need to know in order to succeed with YOUR fitness, and your search for motivation.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - A progress update on my (and FitWife Megan\'s) renewed fitness journey
\r\n - A little clarification on how to eat enough... and how NOT to eat too little
\r\n - We get a little personal talking about where to find the motivation to \"do it\".
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','How To Find The Motivation To Do It.','','inherit','closed','closed','','1677-revision-v1','','','2018-03-16 15:44:15','2018-03-16 19:44:15','',1677,'http://sothisisfitness.com/2018/03/1677-revision-v1.html',0,'revision','',0),(1679,1,'2018-03-16 15:52:25','2018-03-16 19:52:25','','STIF #81 podcast cover photo','','inherit','open','closed','','stif-81-podcast-cover-photo','','','2018-03-16 15:52:38','2018-03-16 19:52:38','',1677,'http://sothisisfitness.com/wp-content/uploads/2018/03/STIF-81-podcast-cover-photo.png',0,'attachment','image/png',0),(1680,1,'2018-03-24 00:21:10','2018-03-24 04:21:10','\"Motivate me!\"
\nI\'ve been seeing a lot of posts online where people ask others to motivate them. I don\'t think they truly understand where health and fitness motivation realy comes from...\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\n
\n \n\n \n\n\n\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\nMotivation - it\'s what moves us.
\nI\'m truly baffled by these posts I\'ve been seeing on the many Facebook groups I\'m a part of. People go on there, say they\'re not feeling it and can\'t get their rear in gear, and ask others to \"motivate\" them to get it done and go work out. I simply can\'t understand this. When they ask their post is, of course, flooded with positive comments encouraging to go tend to their fitness needs and desires - but is that enough? Does that, in and of itself, truly get these people up and out the door to put in a solid session at the gym? Is that really all it takes?\nIt makes me wonder... \"why?\".
\nHonestly, when we\'re talking about motivation in a fitness context, we have to think about the \"why\". \"Why\" are you doing this? \"Why\" are you working on health and fitness, and what are your goals? I say this because to truly understand how to motivate someone to do a thing, you have to understand what motivation really is. And once you understand THAT, you can begin to understand where it comes from.\nWhere does MY fitness motivation come from?
\nThose who know me know my story, but I realize many of you don\'t. That story, and thus, the source of my motivation, is exactly what I share in episode 81 of the podcast. Once you hear it, I think you\'ll understand what you need to know in order to succeed with YOUR fitness, and your search for motivation.\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\n
\n \n\n \nWhat\'s in this episode:
\n\n - A progress update on my (and FitWife Megan\'s) renewed fitness journey
\n - A little clarification on how to eat enough... and how NOT to eat too little
\n - We get a little personal talking about where to find the motivation to \"do it\".
\n
\nInterested in working with Darrell?
\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\nConnect with So THIS Is Fitness
\n\n - Podcast Archive on \"So, THIS Is Fitness...\"
\n - Reviews on \"So, THIS Is Fitness...\"
\n - Facebook
\n - Instagram
\n - The Fitwife\'s Instagram!
\n - Twitter
\n - E-mail - podcast@sothisisfitness.com
\n
\nListen to the So THIS Is Fitness Podcast
\nTo listen, you can either use the player below OR browse the following links:\n
\n.\n\n.\nSupport the show by supporting our sponsors!
\n\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\n
\n\n','How To Find The Motivation To Do It.','','inherit','closed','closed','','1677-autosave-v1','','','2018-03-24 00:21:10','2018-03-24 04:21:10','',1677,'http://sothisisfitness.com/2018/03/1677-autosave-v1.html',0,'revision','',0),(1681,1,'2018-03-16 15:53:49','2018-03-16 19:53:49','\"Motivate me!\"
\r\nI\'ve been seeing a lot of posts online where people ask others to motivate them. I don\'t think they truly understand where health and fitness motivation realy comes from...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nMotivation - it\'s what moves us.
\r\nI\'m truly baffled by these posts I\'ve been seeing on the many Facebook groups I\'m a part of. People go on there, say they\'re not feeling it and can\'t get their rear in gear, and ask others to \"motivate\" them to get it done and go work out. I simply can\'t understand this. When they ask their post is, of course, flooded with positive comments encouraging to go tend to their fitness needs and desires - but is that enough? Does that, in and of itself, truly get these people up and out the door to put in a solid session at the gym? Is that really all it takes?\r\nIt makes me wonder... \"why?\".
\r\nHonestly, when we\'re talking about motivation in a fitness context, we have to think about the \"why\". \"Why\" are you doing this? \"Why\" are you working on health and fitness, and what are your goals? I say this because to truly understand how to motivate someone to do a thing, you have to understand what motivation really is. And once you understand THAT, you can begin to understand where it comes from.\r\nWhere does MY fitness motivation come from?
\r\nThose who know me know my story, but I realize many of you don\'t. That story, and thus, the source of my motivation, is exactly what I share in episode 81 of the podcast. Once you hear it, I think you\'ll understand what you need to know in order to succeed with YOUR fitness, and your search for motivation.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - A progress update on my (and FitWife Megan\'s) renewed fitness journey
\r\n - A little clarification on how to eat enough... and how NOT to eat too little
\r\n - We get a little personal talking about where to find the motivation to \"do it\".
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','How To Find The Motivation To Do It.','','inherit','closed','closed','','1677-revision-v1','','','2018-03-16 15:53:49','2018-03-16 19:53:49','',1677,'http://sothisisfitness.com/2018/03/1677-revision-v1.html',0,'revision','',0),(1683,1,'2018-03-24 00:39:55','2018-03-24 04:39:55','Just a little boost...
\r\nSometimes, even though we\'re motivated, we need a little kick-start - a boost - to help fitness happen. So we seek out a pre-workout, an energy drink, coffee, or some other caffeine source. But should we?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI WANT to... but I\'m so tired...
\r\nI am all about fitness - it\'s just a thing I do. It\'s who I am. I run, I lift, I do fitness. I help others do fitness. And I absolutely, positively, LOVE it. That said... I don\'t just spring out of bed at 4 am in workout clothes ready to conquer the day. My love of the game isn\'t enough... so sometimes (read: every day) I seek out a little something extra. A boost. Our good friend caffeine. People the world over do this at all times of day and for many reasons. We seek out coffee, energy drinks, even caffineated products like gum or straight-up caffeine pills. When you gotta do it... you gotta do it, right?\r\nWe do this in the fitness world, too.
\r\nWhen the product is for fitness, though, it\'s not just a caffeinated beverage... it\'s a pre-workout. Granted, these pre-workouts are, indeed, a bit of a different animal - they have more and varied ingredients and achieve effects above and beyond simply waking us up. We do, however, have to be very conscious of what, exactly those ingredients are and how they\'ll affect us.\r\nThis is something we should be very conscious of in general.
\r\nWe\'ve all seen the headlines and news stories telling us energy drinks are bad for our health. Honestly, the news reports aren\'t wrong, but I\'m pleased to report it\'s not the caffeine that\'s the devil in that detail. And further good news - there\'s ways to have your cake and eat it too, so to speak, with the \"energy drink\" thing. So, let\'s take some time today to talk about that boost we need, how we get it, and how we should get it.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - An epic comeback
\r\n - Alcohol and fitness
\r\n - Enjoying your workout vs dealing with a chore
\r\n - caffeine, coffee, preworkouts and energy drinks in fitness and life including\r\n
\r\n - An overview of how they work, what they’re for, why people use them, and why maybe you shouldn’t.
\r\n
\r\n \r\n
\r\nEpisode Resources:
\r\nBang Energy Drink variety pack on Amazon\r\n\r\nBang Energy Drink - Peach Mango 12 pk on Amazon\r\n\r\nBamg Energy Drink - Power Punch 12 pk on Amazon\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','I Love Caffeine and Crushing A Good Workout','','publish','open','open','','caffeine-preworkout-energy-drink','','','2018-03-24 00:39:55','2018-03-24 04:39:55','',0,'http://sothisisfitness.com/?p=1683',0,'post','',0),(1684,1,'2018-03-24 00:29:32','2018-03-24 04:29:32','','STIF #82 podcast cover photo','','inherit','open','closed','','stif-82-podcast-cover-photo-1','','','2018-03-24 00:30:11','2018-03-24 04:30:11','',1683,'http://sothisisfitness.com/wp-content/uploads/2018/03/STIF-82-podcast-cover-photo-1.png',0,'attachment','image/png',0),(1685,1,'2018-03-24 00:38:13','2018-03-24 04:38:13','Just a little boost...
\r\nSometimes, even though we\'re motivated, we need a little kick-start - a boost - to help fitness happen. So we seek out a pre-workout, an energy drink, coffee, or some other caffeine source. But should we?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI WANT to... but I\'m so tired...
\r\nI am all about fitness - it\'s just a thing I do. It\'s who I am. I run, I lift, I do fitness. I help others do fitness. And I absolutely, positively, LOVE it. That said... I don\'t just spring out of bed at 4 am in workout clothes ready to conquer the day. My love of the game isn\'t enough... so sometimes (read: every day) I seek out a little something extra. A boost. Our good friend caffeine. People the world over do this at all times of day and for many reasons. We seek out coffee, energy drinks, even caffineated products like gum or straight-up caffeine pills. When you gotta do it... you gotta do it, right?\r\nWe do this in the fitness world, too.
\r\nWhen the product is for fitness, though, it\'s not just a caffeinated beverage... it\'s a pre-workout. Granted, these pre-workouts are, indeed, a bit of a different animal - they have more and varied ingredients and achieve effects above and beyond simply waking us up. We do, however, have to be very conscious of what, exactly those ingredients are and how they\'ll affect us.\r\nThis is something we should be very conscious of in general.
\r\nWe\'ve all seen the headlines and news stories telling us energy drinks are bad for our health. Honestly, the news reports aren\'t wrong, but I\'m pleased to report it\'s not the caffeine that\'s the devil in that detail. And further good news - there\'s ways to have your cake and eat it too, so to speak, with the \"energy drink\" thing. So, let\'s take some time today to talk about that boost we need, how we get it, and how we should get it.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - An epic comeback
\r\n - Alcohol and fitness
\r\n - Enjoying your workout vs dealing with a chore
\r\n - caffeine, coffee, preworkouts and energy drinks in fitness and life including\r\n
\r\n - An overview of how they work, what they’re for, why people use them, and why maybe you shouldn’t.
\r\n
\r\n \r\n
\r\nEpisode Resources:
\r\nBang Energy Drink variety pack on Amazon\r\n\r\nBang Energy Drink - Peach Mango 12 pk on Amazon\r\n\r\nBamg Energy Drink - Power Punch 12 pk on Amazon\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','I Love Caffeine and Crushing A Good Workout','','inherit','closed','closed','','1683-revision-v1','','','2018-03-24 00:38:13','2018-03-24 04:38:13','',1683,'http://sothisisfitness.com/2018/03/1683-revision-v1.html',0,'revision','',0),(1687,1,'2018-04-12 13:04:53','2018-04-12 17:04:53','What if you ARE doing everything right?
\r\nIf you feel like you\'re doing everything right in your weight loss quest... maybe you are. Maybe your body is fighting you and you don\'t even know it.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nMaybe you\'re NOT crazy!
\r\nWe all \"know\" what we need to do to lose weight and get healthy. The basics, anyway - right? We need to get active, burn more calories than we consume, and make better food choices. Unfortunately, even when we\'re SURE we\'re getting it right... we might still not be seeing the results we expect. \"WHAT GIVES?!\" You may find yourself screaming into the heavens. This is the part where you usually start questioning what you\'re doing. We naturally assume we MUST be doing something wrong, and we look to make a change or we seek out one of those mythical \"magic pills\" or quick fix solutions or programs everyone peddles on the internet and TV.\r\nBut what if you\'re NOT doing something wrong?
\r\nWhat if I told you there might ACTUALLY be something deeper at play here? That despite the lack of results you see on the scale and in the mirror... you\'re not entirely off-base with how you\'re approaching your fitness and nutrition efforts? Now, before we go any further, I need to be clear that I am NOT saying this is for-sure the cause of any one person\'s problem. What I\'m doing here is highlighting a theory in the fitness world that may hold some answers for some people (including me).\r\nWe\'re talking about \"Set-Point Theory\".
\r\n\"Set-Point Theory\" posits that much like our bodies fight to maintain our body temperature at a \"set-point\" of 98.6 degrees Fahrenheit, so too does our body fight to maintain us at a \"set-point\" weight. While the body temperature set-point is much the same for every human being on the planet, the set-point weight varies from person to person and depends on many factors. The body fights to maintain this \"set-point\" in two main ways, and the short version here is... it\'s doing it for a VERY good, but slightly out-dated reason. As for how, why, and how to deal with this? That\'s exactly what we discuss in Episode 83 of the So THIS Is Fitness podcast.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - An unexpected break, and the curveballs life throws at you
\r\n - Lack of running, no lack of positivity
\r\n - A brand new sponsor!
\r\n - And we talk about Set-Point Theory - the biggest and oldest thing screwing with your weight loss efforts that nobody is talking about.
\r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Fighting Your Body - What Is \"Set-Point Theory\"?','','publish','open','open','','fighting-your-body-what-is-set-point-theory','','','2018-04-12 14:24:32','2018-04-12 18:24:32','',0,'http://sothisisfitness.com/?p=1687',0,'post','',0),(1688,1,'2018-04-10 14:04:41','2018-04-10 18:04:41','Just a little boost...
\r\nS\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI
\r\nI a \r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - An unexpected break, and the curveballs life throws at you
\r\n - Lack of running, no lack of positivity
\r\n - A brand new sponsor!
\r\n - And we talk about Set-Point Theory - the biggest and oldest thing screwing with your weight loss efforts that nobody is talking about.
\r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Fighting Your Body - What Is \"Set-Point Theory\"?','','inherit','closed','closed','','1687-revision-v1','','','2018-04-10 14:04:41','2018-04-10 18:04:41','',1687,'http://sothisisfitness.com/2018/04/1687-revision-v1.html',0,'revision','',0),(1689,1,'2018-04-12 13:04:32','2018-04-12 17:04:32','','STIF #83 podcast cover photo','','inherit','open','closed','','stif-83-podcast-cover-photo','','','2018-04-12 13:04:45','2018-04-12 17:04:45','',1687,'http://sothisisfitness.com/wp-content/uploads/2018/04/STIF-83-podcast-cover-photo.png',0,'attachment','image/png',0),(1690,1,'2018-04-12 13:04:53','2018-04-12 17:04:53','What if you ARE doing everything right?
\r\nIf you feel like you\'re doing everything right in your weight loss quest... maybe you are. Maybe your body is fighting you and you don\'t even know it.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nMaybe you\'re NOT crazy!
\r\nWe all \"know\" what we need to do to lose weight and get healthy. The basics, anyway - right? We need to get active, burn more calories than we consume, and make better food choices. Unfortunately, even when we\'re SURE we\'re getting it right... we might still not be seeing the results we expect. \"WHAT GIVES?!\" You may find yourself screaming into the heavens. This is the part where you usually start questioning what you\'re doing. We naturally assume we MUST be doing something wrong, and we look to make a change or we seek out one of those mythical \"magic pills\" or quick fix solutions or programs everyone peddles on the internet and TV.\r\nBut what if you\'re NOT doing something wrong?
\r\nWhat if I told you there might ACTUALLY be something deeper at play here? That despite the lack of results you see on the scale and in the mirror... you\'re not entirely off-base with how you\'re approaching your fitness and nutrition efforts? Now, before we go any further, I need to be clear that I am NOT saying this is for-sure the cause of any one person\'s problem. What I\'m doing here is highlighting a theory in the fitness world that may hold some answers for some people (including me).\r\nWe\'re talking about \"Set-Point Theory\".
\r\n\"Set-Point Theory\" posits that much like our bodies fight to maintain our body temperature at a \"set-point\" of 98.6 degrees Fahrenheit, so too does our body fight to maintain us at a \"set-point\" weight. While the body temperature set-point is much the same for every human being on the planet, the set-point weight varies from person to person and depends on many factors. The body fights to maintain this \"set-point\" in two main ways, and the short version here is... it\'s doing it for a VERY good, but slightly out-dated reason. As for how, why, and how to deal with this? That\'s exactly what we discuss in Episode 83 of the So THIS Is Fitness podcast.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - An unexpected break, and the curveballs life throws at you
\r\n - Lack of running, no lack of positivity
\r\n - A brand new sponsor!
\r\n - And we talk about Set-Point Theory - the biggest and oldest thing screwing with your weight loss efforts that nobody is talking about.
\r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Fighting Your Body - What Is \"Set-Point Theory\"?','','inherit','closed','closed','','1687-revision-v1','','','2018-04-12 13:04:53','2018-04-12 17:04:53','',1687,'http://sothisisfitness.com/2018/04/1687-revision-v1.html',0,'revision','',0),(1691,1,'2018-04-12 13:05:28','2018-04-12 17:05:28','What if you ARE doing everything right?
\r\nIf you feel like you\'re doing everything right in your weight loss quest... maybe you are. Maybe your body is fighting you and you don\'t even know it.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nMaybe you\'re NOT crazy!
\r\nWe all \"know\" what we need to do to lose weight and get healthy. The basics, anyway - right? We need to get active, burn more calories than we consume, and make better food choices. Unfortunately, even when we\'re SURE we\'re getting it right... we might still not be seeing the results we expect. \"WHAT GIVES?!\" You may find yourself screaming into the heavens. This is the part where you usually start questioning what you\'re doing. We naturally assume we MUST be doing something wrong, and we look to make a change or we seek out one of those mythical \"magic pills\" or quick fix solutions or programs everyone peddles on the internet and TV.\r\nBut what if you\'re NOT doing something wrong?
\r\nWhat if I told you there might ACTUALLY be something deeper at play here? That despite the lack of results you see on the scale and in the mirror... you\'re not entirely off-base with how you\'re approaching your fitness and nutrition efforts? Now, before we go any further, I need to be clear that I am NOT saying this is for-sure the cause of any one person\'s problem. What I\'m doing here is highlighting a theory in the fitness world that may hold some answers for some people (including me).\r\nWe\'re talking about \"Set-Point Theory\".
\r\n\"Set-Point Theory\" posits that much like our bodies fight to maintain our body temperature at a \"set-point\" of 98.6 degrees Fahrenheit, so too does our body fight to maintain us at a \"set-point\" weight. While the body temperature set-point is much the same for every human being on the planet, the set-point weight varies from person to person and depends on many factors. The body fights to maintain this \"set-point\" in two main ways, and the short version here is... it\'s doing it for a VERY good, but slightly out-dated reason. As for how, why, and how to deal with this? That\'s exactly what we discuss in Episode 83 of the So THIS Is Fitness podcast.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - An unexpected break, and the curveballs life throws at you
\r\n - Lack of running, no lack of positivity
\r\n - A brand new sponsor!
\r\n - And we talk about Set-Point Theory - the biggest and oldest thing screwing with your weight loss efforts that nobody is talking about.
\r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Fighting Your Body - What Is \"Set-Point Theory\"?','','inherit','closed','closed','','1687-revision-v1','','','2018-04-12 13:05:28','2018-04-12 17:05:28','',1687,'http://sothisisfitness.com/2018/04/1687-revision-v1.html',0,'revision','',0),(1692,1,'2018-04-12 13:05:40','2018-04-12 17:05:40','What if you ARE doing everything right?
\nIf you feel like you\'re doing everything right in your weight loss quest... maybe you are. Maybe your body is fighting you and you don\'t even know it.\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\n
\n \n\n \n\n\n\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\nMaybe you\'re NOT crazy!
\nWe all \"know\" what we need to do to lose weight and get healthy. The basics, anyway - right? We need to get active, burn more calories than we consume, and make better food choices. Unfortunately, even when we\'re SURE we\'re getting it right... we might still not be seeing the results we expect. \"WHAT GIVES?!\" You may find yourself screaming into the heavens. This is the part where you usually start questioning what you\'re doing. We naturally assume we MUST be doing something wrong, and we look to make a change or we seek out one of those mythical \"magic pills\" or quick fix solutions or programs everyone peddles on the internet and TV.\nBut what if you\'re NOT doing something wrong?
\nWhat if I told you there might ACTUALLY be something deeper at play here? That despite the lack of results you see on the scale and in the mirror... you\'re not entirely off-base with how you\'re approaching your fitness and nutrition efforts? Now, before we go any further, I need to be clear that I am NOT saying this is for-sure the cause of any one person\'s problem. What I\'m doing here is highlighting a theory in the fitness world that may hold some answers for some people (including me).\nWe\'re talking about \"Set-Point Theory\".
\n\"Set-Point Theory\" posits that much like our bodies fight to maintain our body temperature at a \"set-point\" of 98.6 degrees Fahrenheit, so too does our body fight to maintain us at a \"set-point\" weight. While the body temperature set-point is much the same for every human being on the planet, the set-point weight varies from person to person and depends on many factors. The body fights to maintain this \"set-point\" in two main ways, and the short version here is... it\'s doing it for a VERY good, but slightly out-dated reason. As for how, why, and how to deal with this? That\'s exactly what we discuss in Episode 83 of the So THIS Is Fitness podcast.\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\n
\n \n\n \nWhat\'s in this episode:
\n\n - An unexpected break, and the curveballs life throws at you
\n - Lack of running, no lack of positivity
\n - A brand new sponsor!
\n - And we talk about Set-Point Theory - the biggest and oldest thing screwing with your weight loss efforts that nobody is talking about.
\n
\nEpisode Resources:
\nInterested in working with Darrell?
\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\nConnect with So THIS Is Fitness
\n\n - Podcast Archive on \"So, THIS Is Fitness...\"
\n - Reviews on \"So, THIS Is Fitness...\"
\n - Facebook
\n - Instagram
\n - The Fitwife\'s Instagram!
\n - Twitter
\n - E-mail - podcast@sothisisfitness.com
\n
\nListen to the So THIS Is Fitness Podcast
\nTo listen, you can either use the player below OR browse the following links:\n
\n.\n\n.\nSupport the show by supporting our sponsors!
\n\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\n
\n\n','Fighting Your Body - What Is \"Set-Point Theory\"?','','inherit','closed','closed','','1687-autosave-v1','','','2018-04-12 13:05:40','2018-04-12 17:05:40','',1687,'http://sothisisfitness.com/2018/04/1687-autosave-v1.html',0,'revision','',0),(1694,1,'2018-04-19 16:51:35','2018-04-19 20:51:35','What\'s REALLY Stopping you?
\r\nIf your fitness journey isn\'t producing the results you were hoping for... you may have to reassess your attitude, your priorities, and honestly ask yourself - how bad do you want it?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nYou could call it \"failure to launch\".
\r\nI\'ll cut right to the chase - FitWife Megan and I are having a particularly rough go of it lately. We\'re 3 and a half months in and we\'re not nearly as far along as we expected we\'d be. Needless to say - we\'re not getting the results we\'d hoped for. If we\'re being honest with ourselves... we know why.\r\nNobody said it\'d be easy.
\r\nWe, of course, knew going into this that it wouldn\'t be \"easy\", after all - we\'ve done this before! With great success, I might add. This time, for many reasons, has just been so much harder. Part of that difficulty has been our own fault. We\'ve made excuses, we drag our feet on a regular basis, and we just generally aren\'t approaching this with anything you could call \"enthusiasm\" or \"drive\".\r\n\"Suck it up, Buttercup.\"
\r\nFrankly, we need to get our sh*t together and quit whining. We know what we need to do (mostly), we know we have the time necessary to get it done, and whatever pieces we\'re missing or in need of fine-tuning... we have the knowledge necessary to make it happen. So, really, what we need to ask ourselves is this - \"How bad do you want it?\"\r\n\r\nAnd THAT, all of that, is exactly the conversation we have on this week\'s episode. We do sort of a post-mortem on the last 3 and a half months of the journey (mostly FitWife Megan\'s) and determine how to move forward.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Stretching and foam rolling
\r\n - Don’t leave food unattended near darrell
\r\n - Vegans, Protein, and a big fat steak
\r\n - We talk about the journey, how it’s going, and how to adjust when it seems like things just aren’t going your way.
\r\n
\r\nEpisode Resources:
\r\nFoam Rollers and Recovery at ProSource Fitness\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Suck It Up, Buttercup - How Bad Do You Want It?','','publish','open','open','','suck-it-up-buttercup-how-bad-do-you-want-it','','','2018-04-19 16:53:18','2018-04-19 20:53:18','',0,'http://sothisisfitness.com/?p=1694',0,'post','',0),(1695,1,'2018-04-19 14:44:40','2018-04-19 18:44:40','Wh
\r\nIf you feel\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nMa
\r\nWe all \"k\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - An unexpected break, and the curveballs life throws at you
\r\n - Lack of running, no lack of positivity
\r\n - A brand new sponsor!
\r\n - And we talk about Set-Point Theory - the biggest and oldest thing screwing with your weight loss efforts that nobody is talking about.
\r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Suck It Up, Buttercup - How Bad Do You Want It?','','inherit','closed','closed','','1694-revision-v1','','','2018-04-19 14:44:40','2018-04-19 18:44:40','',1694,'http://sothisisfitness.com/2018/04/1694-revision-v1.html',0,'revision','',0),(1696,1,'2018-04-19 14:45:55','2018-04-19 18:45:55','Wh
\r\nIf you feel\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nMa
\r\nWe all \"k\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Stretching and foam rolling
\r\n - Don’t leave food unattended near darrell
\r\n - Vegans, Protein, and a big fat steak
\r\n - We talk about the journey, how it’s going, and how to adjust when it seems like things just aren’t going your way.
\r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Suck It Up, Buttercup - How Bad Do You Want It?','','inherit','closed','closed','','1694-revision-v1','','','2018-04-19 14:45:55','2018-04-19 18:45:55','',1694,'http://sothisisfitness.com/2018/04/1694-revision-v1.html',0,'revision','',0),(1697,1,'2018-04-19 16:40:49','2018-04-19 20:40:49','What\'s REALLY Stopping you?
\r\nIf your fitness journey isn\'t producing the results you were hoping for... you may have to reassess your attitude, your priorities, and honestly ask yourself - how bad do you want it?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nYou could call it \"failure to launch\".
\r\nI\'ll cut right to the chase - FitWife Megan and I are having a particularly rough go of it lately. We\'re 3 and a half months in and we\'re not nearly as far along as we expected we\'d be. Needless to say - we\'re not getting the results we\'d hoped for. If we\'re being honest with ourselves... we know why.\r\nNobody said it\'d be easy.
\r\nWe, of course, knew going into this that it wouldn\'t be \"easy\", after all - we\'ve done this before! With great success, I might add. This time, for many reasons, has just been so much harder. Part of that difficulty has been our own fault. We\'ve made excuses, we drag our feet on a regular basis, and we just generally aren\'t approaching this with anything you could call \"enthusiasm\" or \"drive\".\r\n\"Suck it up, Buttercup.\"
\r\nFrankly, we need to get our sh*t together and quit whining. We know what we need to do (mostly), we know we have the time necessary to get it done, and whatever pieces we\'re missing or in need of fine-tuning... we have the knowledge necessary to make it happen. So, really, what we need to ask ourselves is this - \"How bad do you want it?\"\r\n\r\nAnd THAT, all of that, is exactly the conversation we have on this week\'s episode. We do sort of a post-mortem on the last 3 and a half months of the journey (mostly FitWife Megan\'s) and determine how to move forward.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Stretching and foam rolling
\r\n - Don’t leave food unattended near darrell
\r\n - Vegans, Protein, and a big fat steak
\r\n - We talk about the journey, how it’s going, and how to adjust when it seems like things just aren’t going your way.
\r\n
\r\nEpisode Resources:
\r\nFoam Rollers and Recovery at ProSource Fitness\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Suck It Up, Buttercup - How Bad Do You Want It?','','inherit','closed','closed','','1694-revision-v1','','','2018-04-19 16:40:49','2018-04-19 20:40:49','',1694,'http://sothisisfitness.com/2018/04/1694-revision-v1.html',0,'revision','',0),(1698,1,'2018-04-19 16:47:44','2018-04-19 20:47:44','','STIF #84 podcast cover photo','','inherit','open','closed','','stif-84-podcast-cover-photo','','','2018-04-19 16:48:06','2018-04-19 20:48:06','',1694,'http://sothisisfitness.com/wp-content/uploads/2018/04/STIF-84-podcast-cover-photo.png',0,'attachment','image/png',0),(1699,1,'2018-04-19 16:51:08','2018-04-19 20:51:08','What\'s REALLY Stopping you?
\r\nIf your fitness journey isn\'t producing the results you were hoping for... you may have to reassess your attitude, your priorities, and honestly ask yourself - how bad do you want it?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nYou could call it \"failure to launch\".
\r\nI\'ll cut right to the chase - FitWife Megan and I are having a particularly rough go of it lately. We\'re 3 and a half months in and we\'re not nearly as far along as we expected we\'d be. Needless to say - we\'re not getting the results we\'d hoped for. If we\'re being honest with ourselves... we know why.\r\nNobody said it\'d be easy.
\r\nWe, of course, knew going into this that it wouldn\'t be \"easy\", after all - we\'ve done this before! With great success, I might add. This time, for many reasons, has just been so much harder. Part of that difficulty has been our own fault. We\'ve made excuses, we drag our feet on a regular basis, and we just generally aren\'t approaching this with anything you could call \"enthusiasm\" or \"drive\".\r\n\"Suck it up, Buttercup.\"
\r\nFrankly, we need to get our sh*t together and quit whining. We know what we need to do (mostly), we know we have the time necessary to get it done, and whatever pieces we\'re missing or in need of fine-tuning... we have the knowledge necessary to make it happen. So, really, what we need to ask ourselves is this - \"How bad do you want it?\"\r\n\r\nAnd THAT, all of that, is exactly the conversation we have on this week\'s episode. We do sort of a post-mortem on the last 3 and a half months of the journey (mostly FitWife Megan\'s) and determine how to move forward.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Stretching and foam rolling
\r\n - Don’t leave food unattended near darrell
\r\n - Vegans, Protein, and a big fat steak
\r\n - We talk about the journey, how it’s going, and how to adjust when it seems like things just aren’t going your way.
\r\n
\r\nEpisode Resources:
\r\nFoam Rollers and Recovery at ProSource Fitness\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Suck It Up, Buttercup - How Bad Do You Want It?','','inherit','closed','closed','','1694-revision-v1','','','2018-04-19 16:51:08','2018-04-19 20:51:08','',1694,'http://sothisisfitness.com/2018/04/1694-revision-v1.html',0,'revision','',0),(1701,1,'2018-04-27 10:16:00','2018-04-27 14:16:00','JOIN NOW! - NO COMMITMENT!!!
\r\nEvery time I see or hear these words in a gym ad I get so upset. You see, FitFriends... we\'re approaching \"commitment\" all wrong...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nWhy are we afraid of commitment?
\r\nI find it mindblowing that so many gyms out there use \"no commitment\" as a major selling point. With that said, I suppose I shouldn\'t be surprised that the 12, 18, or 24 month commitment term is the biggest hangup people have when considering joining my gym. What are we so afraid of? Being on the hook for a monthly payment for that same period? Well, the only reason THAT should be a problem is if you\'re not using it and paying for nothing. I submit to you... that that situation is what we should REALLY be afraid of, not the fact that if it happens we\'re left holding the bag financially.\r\nWhat - or who - are we really committing to, anyway?
\r\nMost people stop at the first level here - you\'re signing on the dotted line and committing to pay $xx.xx each month for the next however-many-months. That, however, is not the only thing you\'re committing to... and the gym isn\'t the one you\'re making this other commitment to... So let\'s get in-depth here and chat about what\'s REALLY so scary about commitment. In episode 85 of the So THIS Is Fitness podcast.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - What’s been going on recently
\r\n - Change being in the air
\r\n - Dinosaurs catching up with 2018
\r\n - Commitment - what’s so scary about it and, maybe… why it shouldn’t be.
\r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','What\'s So Scary About Commitment?','','publish','open','open','','1701','','','2018-04-27 10:16:00','2018-04-27 14:16:00','',0,'http://sothisisfitness.com/?p=1701',0,'post','',0),(1702,1,'2018-04-27 09:29:10','2018-04-27 13:29:10','JOIN NOW! - NO COMMITMENT!!!
\r\nEvery time I see or hear these words in a gym ad I get so upset. You see, FitFriends... we\'re approaching \"commitment\" all wrong...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nWhy are we afraid of commitment?
\r\nI find it mindblowing that so many gyms out there use \"no commitment\" as a major selling point. With that said, I suppose I shouldn\'t be surprised that the 12, 18, or 24 month commitment term is the biggest hangup people have when considering joining my gym. What are we so afraid of? Being on the hook for a monthly payment for that same period? Well, the only reason THAT should be a problem is if you\'re not using it and paying for nothing. I submit to you... that that situation is what we should REALLY be afraid of, not the fact that if it happens we\'re left holding the bag financially.\r\nWhat - or who - are we really committing to, anyway?
\r\nMost people stop at the first level here - you\'re signing on the dotted line and committing to pay $xx.xx each month for the next however-many-months. That, however, is not the only thing you\'re committing to... and the gym isn\'t the one you\'re making this other commitment to... So let\'s get in-depth here and chat about what\'s REALLY so scary about commitment. In episode 85 of the So THIS Is Fitness podcast.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - What’s been going on recently
\r\n - Change being in the air
\r\n - Dinosaurs catching up with 2018
\r\n - Commitment - what’s so scary about it and, maybe… why it shouldn’t be.
\r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','What\'s So Scary About Commitment?','','inherit','closed','closed','','1701-revision-v1','','','2018-04-27 09:29:10','2018-04-27 13:29:10','',1701,'http://sothisisfitness.com/2018/04/1701-revision-v1.html',0,'revision','',0),(1703,1,'2018-04-27 10:15:32','2018-04-27 14:15:32','','STIF #85 podcast cover photo','','inherit','open','closed','','stif-85-podcast-cover-photo','','','2018-04-27 10:15:51','2018-04-27 14:15:51','',1701,'http://sothisisfitness.com/wp-content/uploads/2018/04/STIF-85-podcast-cover-photo.png',0,'attachment','image/png',0),(1704,1,'2018-04-27 10:16:00','2018-04-27 14:16:00','JOIN NOW! - NO COMMITMENT!!!
\r\nEvery time I see or hear these words in a gym ad I get so upset. You see, FitFriends... we\'re approaching \"commitment\" all wrong...\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nWhy are we afraid of commitment?
\r\nI find it mindblowing that so many gyms out there use \"no commitment\" as a major selling point. With that said, I suppose I shouldn\'t be surprised that the 12, 18, or 24 month commitment term is the biggest hangup people have when considering joining my gym. What are we so afraid of? Being on the hook for a monthly payment for that same period? Well, the only reason THAT should be a problem is if you\'re not using it and paying for nothing. I submit to you... that that situation is what we should REALLY be afraid of, not the fact that if it happens we\'re left holding the bag financially.\r\nWhat - or who - are we really committing to, anyway?
\r\nMost people stop at the first level here - you\'re signing on the dotted line and committing to pay $xx.xx each month for the next however-many-months. That, however, is not the only thing you\'re committing to... and the gym isn\'t the one you\'re making this other commitment to... So let\'s get in-depth here and chat about what\'s REALLY so scary about commitment. In episode 85 of the So THIS Is Fitness podcast.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - What’s been going on recently
\r\n - Change being in the air
\r\n - Dinosaurs catching up with 2018
\r\n - Commitment - what’s so scary about it and, maybe… why it shouldn’t be.
\r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','What\'s So Scary About Commitment?','','inherit','closed','closed','','1701-revision-v1','','','2018-04-27 10:16:00','2018-04-27 14:16:00','',1701,'http://sothisisfitness.com/2018/04/1701-revision-v1.html',0,'revision','',0),(1705,1,'2018-05-03 17:57:31','2018-05-03 21:57:31','Are you a lone wolf?
\r\nNot everyone has a workout buddy or coach, and that\'s ok! There are, though, some things you should consider if you plan to take this on alone.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nTaking on the world - solo.
\r\nI have to start by saying, there is absolutely nothing wrong with taking on your fitness journey solo. Many people have done it, are doing it, and will do it in the future - with great success! I find, though, that most people flying solo in the gym don\'t necessarily start off that way on purpose. Sometimes you just get going and you haven\'t thought to bring anyone along for the ride.\r\nWhat I\'m saying is - think about it.
\r\nBefore you dive face first into your fitness journey give a little thought to whether you WANT to do it alone... or if you\'d maybe like someone to share in the fun and excitement. You might find the process will be more enjoyable and, ultimately, productive if you\'ve got someone to help push you, keep you accountable, and even just talk to.\r\n\"Nah, I\'m good. Me, Myself, and I - that\'s it.\"
\r\nOk - so you DO actually want do to do it alone. That\'s totally fine! There ARE a few things I\'d like to ask you to consider before you get up and running alone, though. Humor me here, k?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Technology hates me
\r\n - I subscribe to WAY too many podcasts
\r\n - Food tracking and a wake-up call
\r\n - And a conversation about going it alone… both in podcasting… and fitness.
\r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Going It Alone - What To Consider To Ensure Success','','publish','open','open','','going-it-alone','','','2018-05-03 17:57:31','2018-05-03 21:57:31','',0,'http://sothisisfitness.com/?p=1705',0,'post','',0),(1706,1,'2018-05-01 11:21:51','2018-05-01 15:21:51','J
\r\nEv\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nWh
\r\nI\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - What’s been going on recently
\r\n - Change being in the air
\r\n - Dinosaurs catching up with 2018
\r\n - Commitment - what’s so scary about it and, maybe… why it shouldn’t be.
\r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','','','inherit','closed','closed','','1705-revision-v1','','','2018-05-01 11:21:51','2018-05-01 15:21:51','',1705,'http://sothisisfitness.com/2018/05/1705-revision-v1.html',0,'revision','',0),(1707,1,'2018-05-03 17:44:23','2018-05-03 21:44:23','','STIF #86 podcast cover photo - Going It Alone','','inherit','open','closed','','stif-86-podcast-cover-photo-going-it-alone','','','2018-05-03 17:44:34','2018-05-03 21:44:34','',1705,'http://sothisisfitness.com/wp-content/uploads/2018/05/STIF-86-podcast-cover-photo-Going-It-Alone.png',0,'attachment','image/png',0),(1708,1,'2018-05-03 17:47:07','2018-05-03 21:47:07','Are you a lone wolf?
\r\nNot everyone has a workout buddy or coach, and that\'s ok! There are, though, some things you should consider if you plan to take this on alone.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nTaking on the world - solo.
\r\nI have to start by saying, there is absolutely nothing wrong with taking on your fitness journey solo. Many people have done it, are doing it, and will do it in the future - with great success! I find, though, that most people flying solo in the gym don\'t necessarily start off that way on purpose. Sometimes you just get going and you haven\'t thought to bring anyone along for the ride.\r\nWhat I\'m saying is - think about it.
\r\nBefore you dive face first into your fitness journey give a little thought to whether you WANT to do it alone... or if you\'d maybe like someone to share in the fun and excitement. You might find the process will be more enjoyable and, ultimately, productive if you\'ve got someone to help push you, keep you accountable, and even just talk to.\r\n\"Nah, I\'m good. Me, Myself, and I - that\'s it.\"
\r\nOk - so you DO actually want do to do it alone. That\'s totally fine! There ARE a few things I\'d like to ask you to consider before you get up and running alone, though. Humor me here, k?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Technology hates me
\r\n - I subscribe to WAY too many podcasts
\r\n - Food tracking and a wake-up call
\r\n - And a conversation about going it alone… both in podcasting… and fitness.
\r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','','','inherit','closed','closed','','1705-revision-v1','','','2018-05-03 17:47:07','2018-05-03 21:47:07','',1705,'http://sothisisfitness.com/2018/05/1705-revision-v1.html',0,'revision','',0),(1709,1,'2018-05-03 17:57:31','2018-05-03 21:57:31','Are you a lone wolf?
\r\nNot everyone has a workout buddy or coach, and that\'s ok! There are, though, some things you should consider if you plan to take this on alone.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nTaking on the world - solo.
\r\nI have to start by saying, there is absolutely nothing wrong with taking on your fitness journey solo. Many people have done it, are doing it, and will do it in the future - with great success! I find, though, that most people flying solo in the gym don\'t necessarily start off that way on purpose. Sometimes you just get going and you haven\'t thought to bring anyone along for the ride.\r\nWhat I\'m saying is - think about it.
\r\nBefore you dive face first into your fitness journey give a little thought to whether you WANT to do it alone... or if you\'d maybe like someone to share in the fun and excitement. You might find the process will be more enjoyable and, ultimately, productive if you\'ve got someone to help push you, keep you accountable, and even just talk to.\r\n\"Nah, I\'m good. Me, Myself, and I - that\'s it.\"
\r\nOk - so you DO actually want do to do it alone. That\'s totally fine! There ARE a few things I\'d like to ask you to consider before you get up and running alone, though. Humor me here, k?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Technology hates me
\r\n - I subscribe to WAY too many podcasts
\r\n - Food tracking and a wake-up call
\r\n - And a conversation about going it alone… both in podcasting… and fitness.
\r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Going It Alone - What To Consider To Ensure Success','','inherit','closed','closed','','1705-revision-v1','','','2018-05-03 17:57:31','2018-05-03 21:57:31','',1705,'http://sothisisfitness.com/2018/05/1705-revision-v1.html',0,'revision','',0),(1710,1,'2018-05-11 10:09:09','0000-00-00 00:00:00','\nImportant: GADWP is now ExactMetrics
\nWe’re excited to share that Google Analytics Dashboard for WordPress (GADWP) plugin has a new name ExactMetrics, and it is now part of Awesome Motive.\n
\n\nWe look forward to continue improving website analytics for you.
\nSyed Balkhi
\nCEO of ExactMetrics
\n','','','draft','closed','closed','','','','','2018-05-11 10:09:09','0000-00-00 00:00:00','',0,'http://sothisisfitness.com/?post_type=amn_exact-metrics&p=1710',0,'amn_exact-metrics','',0),(1712,1,'2018-05-11 12:53:44','2018-05-11 16:53:44','Complacency is the enemy.
\r\nSometimes we get a little too comfortable in our fitness. When that happens, we start getting complacent and taking things for granted. That was me... until this past weekend.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nMy 10th marathon finish was... something...
\r\nThe 2018 Providence Marathon was my 3rd time at Providence, and my 10th marathon finish. It was, overall, a good day - it was not, however, what I was expecting. I had grand visions of setting a PR at my 10th full marathon and having this amazing landmark day. Instead, it was an average performance and not all that remarkable aside from it being my 10th marathon. While I may not have had a new PR and all kinds of fanfare, I DID walk away with some very valuable lessons.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - It\'s finally warm! Like, all the time!
\r\n - Darrell\'s recent nutrition efforts
\r\n - Providence Marathon 2018\r\n
\r\n - how it went and lessons learned
\r\n - fight complacency and find your fire!
\r\n
\r\n \r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Always Work Hard, Never Give In. Nothing Is Guaranteed','','publish','open','open','','always-work-hard-never-give-nothing-guaranteed','','','2018-05-11 12:53:44','2018-05-11 16:53:44','',0,'http://sothisisfitness.com/?p=1712',0,'post','',0),(1713,1,'2018-05-11 12:47:01','2018-05-11 16:47:01','','STIF #87 podcast cover photo - Nothing Is Guaranteed.','','inherit','open','closed','','stif-87-podcast-cover-photo-nothing-is-guaranteed','','','2018-05-11 12:47:19','2018-05-11 16:47:19','',1712,'http://sothisisfitness.com/wp-content/uploads/2018/05/STIF-87-podcast-cover-photo-Nothing-Is-Guaranteed..png',0,'attachment','image/png',0),(1714,1,'2018-05-11 12:53:44','2018-05-11 16:53:44','Complacency is the enemy.
\r\nSometimes we get a little too comfortable in our fitness. When that happens, we start getting complacent and taking things for granted. That was me... until this past weekend.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nMy 10th marathon finish was... something...
\r\nThe 2018 Providence Marathon was my 3rd time at Providence, and my 10th marathon finish. It was, overall, a good day - it was not, however, what I was expecting. I had grand visions of setting a PR at my 10th full marathon and having this amazing landmark day. Instead, it was an average performance and not all that remarkable aside from it being my 10th marathon. While I may not have had a new PR and all kinds of fanfare, I DID walk away with some very valuable lessons.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - It\'s finally warm! Like, all the time!
\r\n - Darrell\'s recent nutrition efforts
\r\n - Providence Marathon 2018\r\n
\r\n - how it went and lessons learned
\r\n - fight complacency and find your fire!
\r\n
\r\n \r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Always Work Hard, Never Give In. Nothing Is Guaranteed','','inherit','closed','closed','','1712-revision-v1','','','2018-05-11 12:53:44','2018-05-11 16:53:44','',1712,'http://sothisisfitness.com/2018/05/1712-revision-v1.html',0,'revision','',0),(1717,1,'2018-05-19 19:52:58','2018-05-19 23:52:58','\"There can be only one Highlander\"
\r\nIn a way, your fitness journey is kind of like the paradox of an unstoppable force meeting an immovable object. Only one can win - which is it gonna be?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nLet\'s talk philosophy for a second.
\r\nI\'ve been thinking a lot about our fitness journey - more specifically, all the excuses, reasons, and other things people all too often claim are preventing them from reaching their goals. As a personal trainer and fitness coach, I get to know people in the context of both their goals and these things... and I hear a lot of commonalities. There are certainly some real, legitimate toughies people face, but by and large one truth reveals itself to be absolute time and time again -\r\nIf you want it bad enough you will find a way.
\r\nThis applies to everything in life, not just our health and fitness endeavors. If there\'s a movie, play, or show you want to see - you\'ll rearrange your night or even your whole weekend to make it work (and you\'ll find/justify the money to buy a ticket). If you want to have a party or a game night but the house is a mess - you\'ll dedicate the time necessary to clean, organize, buy drinks and cook food. And of course, if your health and fitness goals are important enough to you, you\'ll find the time necessary in your schedule to get those workouts in. You\'ll find the time and money to handle meal prep, and really watch what you\'re eating, making sure it\'s all the right stuff and the right amount of it. You\'ll pay what you need to pay for a gym membership, equipment, or even a coach/trainer.\r\nSo why, then, do so many people... not?
\r\nIt\'s important to consider the \"Unstoppable Force Paradox\". In short, it poses the question - what happens when an unstoppable force meets an immovable object? The reason this is a paradox is because it is self-contradictory. If an unstoppable force exists, then an immovable object cannot also exist (and vice versa). Now... think of it like this:\r\n\r\nYou are the unstoppable force, and everything preventing you from achieving your goals is the immovable object.\r\n\r\nObviously I\'m not saying that those things getting in your way don\'t actually exist. Little Timmy has football practice and games that he\'s gotta get to. Grocery shopping and regular errands need to happen. You\'ve gotta go to work, spend time with your family, and sleep. There\'s a veritable laundry list of things in life that should be done and need to be done - I\'m certainly not arguing that. The question is this -\r\nWhy does that have to completely stop you?
\r\nThose things need to, and should, happen - yes. But that doesn\'t have to mean you can\'t hit your fitness goals. Being an unstoppable force doesn\'t mean blowing all that stuff away. Rather, let\'s look at all that stuff and decide whether it has to be an immovable object... or if it can be moved, shuffled, made to work so you can reach your goals. If we can do it to make a movie or a party work... if we can do it to allow ourselves time to watch that tv show we really wanna see... why can\'t we do it to get our workouts in and our meal prep handled?\r\nYou CAN have it all, FitFriends. If you are, truly, an unstoppable force.
\r\nYou simply have to decide how bad you want it. How important are your fitness goals and aspirations? If it means enough to you, then you\'re going to become that unstoppable force that finds a way to get it all done. If not, you\'re going to allow all the things in life to become an immovable object preventing you from reaching your goals. Only one of the two can truly exist - either you can be unstoppable... or object can be immovable. \"There can be only one Highlander\" - is it you?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Getting ready for the next big thing to come
\r\n - Another review hits iTunes
\r\n - And we talk about the unstoppable force, the immovable object, and some things to think about in your fitness journey.
\r\n
\r\nEpisode Resources:
\r\nHow To Find The Motivation To Do It\r\n\r\nSuck It Up, Buttercup - How Bad Do You Want It?\r\n\r\nAlways Work Hard, Never Give In. Nothing Is Guaranteed.\r\n\r\nGoing It Alone - What To Consider To Ensure Success\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','An Unstoppable Force and An Immovable Object','','publish','open','open','','an-unstoppable-force-and-an-immovable-object','','','2018-05-19 19:52:58','2018-05-19 23:52:58','',0,'http://sothisisfitness.com/?p=1717',0,'post','',0),(1718,1,'2018-05-19 18:19:46','2018-05-19 22:19:46','[amazon_link asins=\"\" template=\"\" marketplace=\"\" link_id=\"\"]Complacency is the enemy.
\nSometimes we get a little too comfortable in our fitness. When that happens, we start getting complacent and taking things for granted. That was me... until this past weekend.\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\n
\n \n\n \n\n\n\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\nMy 10th marathon finish was... something...
\nThe 2018 Providence Marathon was my 3rd time at Providence, and my 10th marathon finish. It was, overall, a good day - it was not, however, what I was expecting. I had grand visions of setting a PR at my 10th full marathon and having this amazing landmark day. Instead, it was an average performance and not all that remarkable aside from it being my 10th marathon. While I may not have had a new PR and all kinds of fanfare, I DID walk away with some very valuable lessons.\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\n
\n \n\n \nWhat\'s in this episode:
\n\n - It\'s finally warm! Like, all the time!
\n - Darrell\'s recent nutrition efforts
\n - Providence Marathon 2018\n
\n - how it went and lessons learned
\n - fight complacency and find your fire!
\n
\n \n
\nEpisode Resources:
\nInterested in working with Darrell?
\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\nConnect with So THIS Is Fitness
\n\n - Podcast Archive on \"So, THIS Is Fitness...\"
\n - Reviews on \"So, THIS Is Fitness...\"
\n - Facebook
\n - Instagram
\n - The Fitwife\'s Instagram!
\n - Twitter
\n - E-mail - podcast@sothisisfitness.com
\n
\nListen to the So THIS Is Fitness Podcast
\nTo listen, you can either use the player below OR browse the following links:\n
\n.\n\n.\nSupport the show by supporting our sponsors!
\n\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\n
\n\n','Always Work Hard, Never Give In. Nothing Is Guaranteed','','inherit','closed','closed','','1712-autosave-v1','','','2018-05-19 18:19:46','2018-05-19 22:19:46','',1712,'http://sothisisfitness.com/2018/05/1712-autosave-v1.html',0,'revision','',0),(1719,1,'2018-05-19 19:00:07','2018-05-19 23:00:07','\"There can be only one Highlander\"
\r\nIn a way, your fitness journey is kind of like the paradox of an unstoppable force meeting an immovable object. Only one can win - which is it gonna be?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nLet\'s talk philosophy for a second.
\r\nI\'ve been thinking a lot about our fitness journey - more specifically, all the excuses, reasons, and other things people all too often claim are preventing them from reaching their goals. As a personal trainer and fitness coach, I get to know people in the context of both their goals and these things... and I hear a lot of commonalities. There are certainly some real, legitimate toughies people face, but by and large one truth reveals itself to be absolute time and time again -\r\nIf you want it bad enough you will find a way.
\r\nThis applies to everything in life, not just our health and fitness endeavors. If there\'s a movie, play, or show you want to see - you\'ll rearrange your night or even your whole weekend to make it work (and you\'ll find/justify the money to buy a ticket). If you want to have a party or a game night but the house is a mess - you\'ll dedicate the time necessary to clean, organize, buy drinks and cook food. And of course, if your health and fitness goals are important enough to you, you\'ll find the time necessary in your schedule to get those workouts in. You\'ll find the time and money to handle meal prep, and really watch what you\'re eating, making sure it\'s all the right stuff and the right amount of it. You\'ll pay what you need to pay for a gym membership, equipment, or even a coach/trainer.\r\nSo why, then, do so many people... not?
\r\nIt\'s important to consider the \"Unstoppable Force Paradox\". In short, it poses the question - what happens when an unstoppable force meets an immovable object? The reason this is a paradox is because it is self-contradictory. If an unstoppable force exists, then an immovable object cannot also exist (and vice versa). Now... think of it like this:\r\n\r\nYou are the unstoppable force, and everything preventing you from achieving your goals is the immovable object.\r\n\r\nObviously I\'m not saying that those things getting in your way don\'t actually exist. Little Timmy has football practice and games that he\'s gotta get to. Grocery shopping and regular errands need to happen. You\'ve gotta go to work, spend time with your family, and sleep. There\'s a veritable laundry list of things in life that should be done and need to be done - I\'m certainly not arguing that. The question is this -\r\nWhy does that have to completely stop you?
\r\nThose things need to, and should, happen - yes. But that doesn\'t have to mean you can\'t hit your fitness goals. Being an unstoppable force doesn\'t mean blowing all that stuff away. Rather, let\'s look at all that stuff and decide whether it has to be an immovable object... or if it can be moved, shuffled, made to work so you can reach your goals. If we can do it to make a movie or a party work... if we can do it to allow ourselves time to watch that tv show we really wanna see... why can\'t we do it to get our workouts in and our meal prep handled?\r\nYou CAN have it all, FitFriends. If you are, truly, an unstoppable force.
\r\nYou simply have to decide how bad you want it. How important are your fitness goals and aspirations? If it means enough to you, then you\'re going to become that unstoppable force that finds a way to get it all done. If not, you\'re going to allow all the things in life to become an immovable object preventing you from reaching your goals. Only one of the two can truly exist - either you can be unstoppable... or object can be immovable. \"There can be only one Highlander\" - is it you?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','An Unstoppable Force and An Immovable Object','','inherit','closed','closed','','1717-revision-v1','','','2018-05-19 19:00:07','2018-05-19 23:00:07','',1717,'http://sothisisfitness.com/2018/05/1717-revision-v1.html',0,'revision','',0),(1720,1,'2018-05-19 19:50:07','2018-05-19 23:50:07','','STIF #88 podcast cover photo - An Unstoppable Force','','inherit','open','closed','','stif-88-podcast-cover-photo-an-unstoppable-force','','','2018-05-19 19:50:37','2018-05-19 23:50:37','',1717,'http://sothisisfitness.com/wp-content/uploads/2018/05/STIF-88-podcast-cover-photo-An-Unstoppable-Force.png',0,'attachment','image/png',0),(1721,1,'2018-05-19 19:52:58','2018-05-19 23:52:58','\"There can be only one Highlander\"
\r\nIn a way, your fitness journey is kind of like the paradox of an unstoppable force meeting an immovable object. Only one can win - which is it gonna be?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nLet\'s talk philosophy for a second.
\r\nI\'ve been thinking a lot about our fitness journey - more specifically, all the excuses, reasons, and other things people all too often claim are preventing them from reaching their goals. As a personal trainer and fitness coach, I get to know people in the context of both their goals and these things... and I hear a lot of commonalities. There are certainly some real, legitimate toughies people face, but by and large one truth reveals itself to be absolute time and time again -\r\nIf you want it bad enough you will find a way.
\r\nThis applies to everything in life, not just our health and fitness endeavors. If there\'s a movie, play, or show you want to see - you\'ll rearrange your night or even your whole weekend to make it work (and you\'ll find/justify the money to buy a ticket). If you want to have a party or a game night but the house is a mess - you\'ll dedicate the time necessary to clean, organize, buy drinks and cook food. And of course, if your health and fitness goals are important enough to you, you\'ll find the time necessary in your schedule to get those workouts in. You\'ll find the time and money to handle meal prep, and really watch what you\'re eating, making sure it\'s all the right stuff and the right amount of it. You\'ll pay what you need to pay for a gym membership, equipment, or even a coach/trainer.\r\nSo why, then, do so many people... not?
\r\nIt\'s important to consider the \"Unstoppable Force Paradox\". In short, it poses the question - what happens when an unstoppable force meets an immovable object? The reason this is a paradox is because it is self-contradictory. If an unstoppable force exists, then an immovable object cannot also exist (and vice versa). Now... think of it like this:\r\n\r\nYou are the unstoppable force, and everything preventing you from achieving your goals is the immovable object.\r\n\r\nObviously I\'m not saying that those things getting in your way don\'t actually exist. Little Timmy has football practice and games that he\'s gotta get to. Grocery shopping and regular errands need to happen. You\'ve gotta go to work, spend time with your family, and sleep. There\'s a veritable laundry list of things in life that should be done and need to be done - I\'m certainly not arguing that. The question is this -\r\nWhy does that have to completely stop you?
\r\nThose things need to, and should, happen - yes. But that doesn\'t have to mean you can\'t hit your fitness goals. Being an unstoppable force doesn\'t mean blowing all that stuff away. Rather, let\'s look at all that stuff and decide whether it has to be an immovable object... or if it can be moved, shuffled, made to work so you can reach your goals. If we can do it to make a movie or a party work... if we can do it to allow ourselves time to watch that tv show we really wanna see... why can\'t we do it to get our workouts in and our meal prep handled?\r\nYou CAN have it all, FitFriends. If you are, truly, an unstoppable force.
\r\nYou simply have to decide how bad you want it. How important are your fitness goals and aspirations? If it means enough to you, then you\'re going to become that unstoppable force that finds a way to get it all done. If not, you\'re going to allow all the things in life to become an immovable object preventing you from reaching your goals. Only one of the two can truly exist - either you can be unstoppable... or object can be immovable. \"There can be only one Highlander\" - is it you?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - Getting ready for the next big thing to come
\r\n - Another review hits iTunes
\r\n - And we talk about the unstoppable force, the immovable object, and some things to think about in your fitness journey.
\r\n
\r\nEpisode Resources:
\r\nHow To Find The Motivation To Do It\r\n\r\nSuck It Up, Buttercup - How Bad Do You Want It?\r\n\r\nAlways Work Hard, Never Give In. Nothing Is Guaranteed.\r\n\r\nGoing It Alone - What To Consider To Ensure Success\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','An Unstoppable Force and An Immovable Object','','inherit','closed','closed','','1717-revision-v1','','','2018-05-19 19:52:58','2018-05-19 23:52:58','',1717,'http://sothisisfitness.com/2018/05/1717-revision-v1.html',0,'revision','',0),(1722,1,'2018-05-25 11:57:31','2018-05-25 15:57:31','The warm weather has finally arrived!
\r\nNow that it actually FEELS like late spring and the beginnings of summer, we\'re gonna wanna get out there and enjoy it! But do you know what to watch out for when you\'re out there in the hot hot heat?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\n\"It was the best of times, it was the worst of times\"
\r\nYeah, I know, that\'s a pretty heavy quote for a fun \"summer workout tips\" blog post, right? But if you think about it, summer is both one of the most fun times you can have with your fitness, and it can also be one of the most dangerous. There\'s SO many things you can get out there and do in the summer - running, biking, hiking, kayaking... that\'s just a small sampling! But while you\'re out there enjoying all that warm weather outdoor fun, you also need to be careful and make sure you protect yourself - both inside AND out.\r\nSo here we are, talking about it.
\r\nI\'ve got 7 pretty easy-to-follow tips for you that should help you keep yourself safe and help you get the most out of all your warm weather fitness adventures. Wanna know what they are? OF COURSE YOU DO. Well, you\'re gonna have to get with the times and listen to episode 89 of the So THIS Is Fitness podcast to hear it :) (links are below!).\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - The warm weather has arrived!
\r\n - Darrell talks about Pineland Farms Trail Festival, and finally runs a race distance he kinda skipped over
\r\n - And we share 7 hot tips for how to get the most out of YOUR warm weather summer days.
\r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','7 Hot Tips For Summer Fitness Success','','publish','open','open','','7-hot-tips-summer-fitness-success','','','2018-05-25 11:58:01','2018-05-25 15:58:01','',0,'http://sothisisfitness.com/?p=1722',0,'post','',0),(1723,1,'2018-05-25 11:49:04','2018-05-25 15:49:04','','STIF #89 podcast cover photo - 7 warm weather tips','','inherit','open','closed','','stif-89-podcast-cover-photo-7-warm-weather-tips','','','2018-05-25 11:49:16','2018-05-25 15:49:16','',1722,'http://sothisisfitness.com/wp-content/uploads/2018/05/STIF-89-podcast-cover-photo-7-warm-weather-tips.png',0,'attachment','image/png',0),(1724,1,'2018-05-25 11:56:58','2018-05-25 15:56:58','The warm weather has finally arrived!
\r\nNow that it actually FEELS like late spring and the beginnings of summer, we\'re gonna wanna get out there and enjoy it! But do you know what to watch out for when you\'re out there in the hot hot heat?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\n\"It was the best of times, it was the worst of times\"
\r\nYeah, I know, that\'s a pretty heavy quote for a fun \"summer workout tips\" blog post, right? But if you think about it, summer is both one of the most fun times you can have with your fitness, and it can also be one of the most dangerous. There\'s SO many things you can get out there and do in the summer - running, biking, hiking, kayaking... that\'s just a small sampling! But while you\'re out there enjoying all that warm weather outdoor fun, you also need to be careful and make sure you protect yourself - both inside AND out.\r\nSo here we are, talking about it.
\r\nI\'ve got 7 pretty easy-to-follow tips for you that should help you keep yourself safe and help you get the most out of all your warm weather fitness adventures. Wanna know what they are? OF COURSE YOU DO. Well, you\'re gonna have to get with the times and listen to episode 89 of the So THIS Is Fitness podcast to hear it :) (links are below!).\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - The warm weather has arrived!
\r\n - Darrell talks about Pineland Farms Trail Festival, and finally runs a race distance he kinda skipped over
\r\n - And we share 7 hot tips for how to get the most out of YOUR warm weather summer days.
\r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','7 Hot Tips For Summer Fitness Success','','inherit','closed','closed','','1722-revision-v1','','','2018-05-25 11:56:58','2018-05-25 15:56:58','',1722,'http://sothisisfitness.com/2018/05/1722-revision-v1.html',0,'revision','',0),(1725,1,'2018-05-25 11:58:01','2018-05-25 15:58:01','The warm weather has finally arrived!
\r\nNow that it actually FEELS like late spring and the beginnings of summer, we\'re gonna wanna get out there and enjoy it! But do you know what to watch out for when you\'re out there in the hot hot heat?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\n\"It was the best of times, it was the worst of times\"
\r\nYeah, I know, that\'s a pretty heavy quote for a fun \"summer workout tips\" blog post, right? But if you think about it, summer is both one of the most fun times you can have with your fitness, and it can also be one of the most dangerous. There\'s SO many things you can get out there and do in the summer - running, biking, hiking, kayaking... that\'s just a small sampling! But while you\'re out there enjoying all that warm weather outdoor fun, you also need to be careful and make sure you protect yourself - both inside AND out.\r\nSo here we are, talking about it.
\r\nI\'ve got 7 pretty easy-to-follow tips for you that should help you keep yourself safe and help you get the most out of all your warm weather fitness adventures. Wanna know what they are? OF COURSE YOU DO. Well, you\'re gonna have to get with the times and listen to episode 89 of the So THIS Is Fitness podcast to hear it :) (links are below!).\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - The warm weather has arrived!
\r\n - Darrell talks about Pineland Farms Trail Festival, and finally runs a race distance he kinda skipped over
\r\n - And we share 7 hot tips for how to get the most out of YOUR warm weather summer days.
\r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','7 Hot Tips For Summer Fitness Success','','inherit','closed','closed','','1722-revision-v1','','','2018-05-25 11:58:01','2018-05-25 15:58:01','',1722,'http://sothisisfitness.com/2018/05/1722-revision-v1.html',0,'revision','',0),(1727,1,'2018-06-02 07:31:49','2018-06-02 11:31:49','\"Oh wow - that\'s crazy!\"
\r\nWhen we do things that aren\'t \"normal\", people don\'t know what to make of it. But... why is \"normal\"... normal?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nWe understand how the world works.
\r\nEvery day we go about our lives with a certain understanding of how things are. We know what to expect. How things are typically going to go. What we can and can\'t do - should and shouldn\'t do. We know what to expect of our peers, too - all the same! Things that fall in the realm of the ordinary. So when someone does something out of the ordinary - we question them. We ridicule them. We call them (or the thing they\'re doing) \"crazy\".\r\nBut why?
\r\nAfter all - who decided what \"normal\" is, and thus, what \"crazy\" is? I challenge you to question your idea of \"normal\", and join me for a talk about how, exactly, to do that - in episode 90 of the podcast.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk about The GiddyUp Trail Running Festival at Pineland Farms, giving both a rundown of how the festival weekend works and a race recap of my running of the 50K this year
\r\n - We also have a talk about what’s “normal”, and what’s really “crazy”
\r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','My First 50K, And How To Define \"Crazy\".','','publish','open','open','','first-50k-define-crazy','','','2018-06-02 07:31:49','2018-06-02 11:31:49','',0,'http://sothisisfitness.com/?p=1727',0,'post','',0),(1729,1,'2018-06-02 07:31:49','2018-06-02 11:31:49','\"Oh wow - that\'s crazy!\"
\r\nWhen we do things that aren\'t \"normal\", people don\'t know what to make of it. But... why is \"normal\"... normal?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nWe understand how the world works.
\r\nEvery day we go about our lives with a certain understanding of how things are. We know what to expect. How things are typically going to go. What we can and can\'t do - should and shouldn\'t do. We know what to expect of our peers, too - all the same! Things that fall in the realm of the ordinary. So when someone does something out of the ordinary - we question them. We ridicule them. We call them (or the thing they\'re doing) \"crazy\".\r\nBut why?
\r\nAfter all - who decided what \"normal\" is, and thus, what \"crazy\" is? I challenge you to question your idea of \"normal\", and join me for a talk about how, exactly, to do that - in episode 90 of the podcast.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk about The GiddyUp Trail Running Festival at Pineland Farms, giving both a rundown of how the festival weekend works and a race recap of my running of the 50K this year
\r\n - We also have a talk about what’s “normal”, and what’s really “crazy”
\r\n
\r\nEpisode Resources:
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','My First 50K, And How To Define \"Crazy\".','','inherit','closed','closed','','1727-revision-v1','','','2018-06-02 07:31:49','2018-06-02 11:31:49','',1727,'http://sothisisfitness.com/2018/06/1727-revision-v1.html',0,'revision','',0),(1728,1,'2018-06-02 07:29:55','2018-06-02 11:29:55','','STIF #90 podcast cover photo - my first 50k','','inherit','open','closed','','stif-90-podcast-cover-photo-my-first-50k','','','2018-06-02 07:30:12','2018-06-02 11:30:12','',1727,'http://sothisisfitness.com/wp-content/uploads/2018/06/STIF-90-podcast-cover-photo-my-first-50k.png',0,'attachment','image/png',0),(1730,1,'2018-06-08 00:16:20','2018-06-08 04:16:20','The list of obstacles never shrinks.
\r\nIf it\'s not one thing, it\'s another. Now, it seems, our own brains are working against us in our health & fitness efforts through heuristics and cognitive bias. But how, exactly? And how do we fight back?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nNo, friend - you are mistaken.
\r\nHealth and fitness is always, it seems, harder than it has to be. If it\'s not one thing working against us, so we believe, it\'s another. Often times this is merely our perception and not, in fact, the truth. More often than not, the universe is not working against us - we simply feel that it is. We feel that we have an impossibly tall mountain to climb in order to get where we want to be. We feel that despite our best efforts there is simply too much in the way and though we WANT to, we simply cannot achieve our goals. I am here to tell you, friend - you are mistaken. This is simply how we feel, but in the usual course of things it is not a concrete fact. The universe is not working against you - it just feels that way. The stresses and pressures of life can often SEEM insurmountable, but I\'m here to tell you, that you can, in fact, overcome it.\r\nYou\'re not ENTIRELY wrong, though.
\r\nWhile the Universe itself (with a capital \"U\") is not working against you, there are certain elements that are - and they\'re much closer to home than the grand idea of the \"Universe\". Your own brain and body, as a matter of fact, may be working against you in regard to your health and fitness. We discussed this in terms of your body when we talked about \"Set-Point Theory\" in episode 83 of the podcast. Recently I discovered that your brain does something eerily similar, albeit in a different fashion.\r\nIt\'s just trying to help.
\r\nThe human brain is a truly incredible thing. It\'s incredibly powerful and is capable of so many things - it can even physically influence the body! That said, despite it\'s many marvels, there is simply a LOT of information to process each and every day. In order to be able to deal with it all and have you and I able to be functioning members of the world, it\'s developed ways - shortcuts, really - to help it process information. Your brain uses these \"shortcuts\" to help you make decisions and judgements. This, FitFriends, is where we begin to get into trouble.\r\nThis is just the tip of the iceberg.
\r\nThis is a very long, involved conversation that requires much more of a deep dive than a blog post is going to be able to go. This topic is one of the many reasons I\'m glad I have a podcast - I can discuss in 40 minutes what I can\'t necessarily blog about. So, please do give a listen to episode 91 of the podcast (linked below) where we do more of a deep dive on these mental shortcuts and how they get us into trouble. We\'re establishing a base here so we can have further, more specific conversations later. It\'s all very relevant to your health & fitness efforts, and I hope you\'ll find yourself able to deal with, and ultimately save yourself from, falling into some of these traps that we don\'t even realize we\'re stepping into.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk procrastination and National Running Day
\r\n - How things have been going lately
\r\n - Friend of the show Ben’s ride in the Great Cycle Challenge
\r\n - And we have a rather in-depth conversation about heuristics, cognitive bias, and how our brain may be inadvertently sabotaging our fitness efforts.
\r\n
\r\nEpisode Resources:
\r\nEpisode 83 - Fighting Your Body - What Is \"Set-Point Theory\"?\r\n\r\nSupport Ben Manning in the Great Cycle Challenge!\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Is Your Brain Constantly Undermining Your Efforts?','','publish','open','open','','is-your-brain-constantly-undermining-your-efforts','','','2018-06-08 00:16:20','2018-06-08 04:16:20','',0,'http://sothisisfitness.com/?p=1730',0,'post','',0),(1731,1,'2018-06-07 20:30:41','2018-06-08 00:30:41','\"O
\r\nWh\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nW
\r\nE\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk procrastination and National Running Day
\r\n - How things have been going lately
\r\n - Friend of the show Ben’s ride in the Great Cycle Challenge
\r\n - And we have a rather in-depth conversation about heuristics, cognitive bias, and how our brain may be inadvertently sabotaging our fitness efforts.
\r\n
\r\nEpisode Resources:
\r\nEpisode 83 - Fighting Your Body - What Is \"Set-Point Theory\"?\r\n\r\nSupport Ben Manning in the Great Cycle Challenge!\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Is Your Brain Constantly Undermining Your Efforts?','','inherit','closed','closed','','1730-revision-v1','','','2018-06-07 20:30:41','2018-06-08 00:30:41','',1730,'http://sothisisfitness.com/2018/06/1730-revision-v1.html',0,'revision','',0),(1732,1,'2018-06-08 00:11:56','2018-06-08 04:11:56','','STIF #91 podcast cover photo - Is your brain sabotaging you','','inherit','open','closed','','stif-91-podcast-cover-photo-is-your-brain-sabotaging-you','','','2018-06-08 00:12:38','2018-06-08 04:12:38','',1730,'http://sothisisfitness.com/wp-content/uploads/2018/06/STIF-91-podcast-cover-photo-Is-your-brain-sabotaging-you.png',0,'attachment','image/png',0),(1733,1,'2018-06-08 00:14:49','2018-06-08 04:14:49','The list of obstacles never shrinks.
\r\nIf it\'s not one thing, it\'s another. Now, it seems, our own brains are working against us in our health & fitness efforts through heuristics and cognitive bias. But how, exactly? And how do we fight back?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nNo, friend - you are mistaken.
\r\nHealth and fitness is always, it seems, harder than it has to be. If it\'s not one thing working against us, so we believe, it\'s another. Often times this is merely our perception and not, in fact, the truth. More often than not, the universe is not working against us - we simply feel that it is. We feel that we have an impossibly tall mountain to climb in order to get where we want to be. We feel that despite our best efforts there is simply too much in the way and though we WANT to, we simply cannot achieve our goals. I am here to tell you, friend - you are mistaken. This is simply how we feel, but in the usual course of things it is not a concrete fact. The universe is not working against you - it just feels that way. The stresses and pressures of life can often SEEM insurmountable, but I\'m here to tell you, that you can, in fact, overcome it.\r\nYou\'re not ENTIRELY wrong, though.
\r\nWhile the Universe itself (with a capital \"U\") is not working against you, there are certain elements that are - and they\'re much closer to home than the grand idea of the \"Universe\". Your own brain and body, as a matter of fact, may be working against you in regard to your health and fitness. We discussed this in terms of your body when we talked about \"Set-Point Theory\" in episode 83 of the podcast. Recently I discovered that your brain does something eerily similar, albeit in a different fashion.\r\nIt\'s just trying to help.
\r\nThe human brain is a truly incredible thing. It\'s incredibly powerful and is capable of so many things - it can even physically influence the body! That said, despite it\'s many marvels, there is simply a LOT of information to process each and every day. In order to be able to deal with it all and have you and I able to be functioning members of the world, it\'s developed ways - shortcuts, really - to help it process information. Your brain uses these \"shortcuts\" to help you make decisions and judgements. This, FitFriends, is where we begin to get into trouble.\r\nThis is just the tip of the iceberg.
\r\nThis is a very long, involved conversation that requires much more of a deep dive than a blog post is going to be able to go. This topic is one of the many reasons I\'m glad I have a podcast - I can discuss in 40 minutes what I can\'t necessarily blog about. So, please do give a listen to episode 91 of the podcast (linked below) where we do more of a deep dive on these mental shortcuts and how they get us into trouble. We\'re establishing a base here so we can have further, more specific conversations later. It\'s all very relevant to your health & fitness efforts, and I hope you\'ll find yourself able to deal with, and ultimately save yourself from, falling into some of these traps that we don\'t even realize we\'re stepping into.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk procrastination and National Running Day
\r\n - How things have been going lately
\r\n - Friend of the show Ben’s ride in the Great Cycle Challenge
\r\n - And we have a rather in-depth conversation about heuristics, cognitive bias, and how our brain may be inadvertently sabotaging our fitness efforts.
\r\n
\r\nEpisode Resources:
\r\nEpisode 83 - Fighting Your Body - What Is \"Set-Point Theory\"?\r\n\r\nSupport Ben Manning in the Great Cycle Challenge!\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Is Your Brain Constantly Undermining Your Efforts?','','inherit','closed','closed','','1730-revision-v1','','','2018-06-08 00:14:49','2018-06-08 04:14:49','',1730,'http://sothisisfitness.com/2018/06/1730-revision-v1.html',0,'revision','',0),(1736,1,'2018-06-15 15:39:51','2018-06-15 19:39:51','Free and cheap isn\'t always good.
\r\nFree and cheap fitness is always an attractive option, but there\'s a major downside to it that most people don\'t often consider.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nWhat have you got to lose?
\r\nWe have, somehow, been conditioned to look for the cheapest thing when we\'re embarking on a fitness journey. The more stuff you\'ll give us, the bigger the gym, and the lower the price tag - the more we like it. We judge a gym\'s value on how much we get and how little we can pay. And if you want to \"lock us in\" to a contract? Forget it. And we find a gym that fits the bill and we think we\'re up and running!\r\nReally, we\'ve set ourselves up for failure.
\r\nWhat we don\'t consider is that by paying next to nothing (or actually nothing) and having no sort of commitment to speak of... there\'s nothing on the line. We can give up at any time with no consequence. Except the consequence that we didn\'t get where we wanted to be. And frankly - we\'re already used to living in that place, so it\'s not much of a blow anyway.\r\nThe carrot and the stick.
\r\nSometimes we need positive reinforcement, but honestly - sometimes we need the negative, too. There needs to be consequences for \"bad\" behavior or failure, just like there needs to be reward for exceptionally \"good\" behavior and success. When you pay next to nothing and can quit any time... there\'s effectively no consequence. So you can give up before you get the carrot and there\'s no stick to keep you in line until you GET the carrot. We think we\'re doing ourselves a favor, but really we\'re just setting ourselves up for failure and an easy exit.\r\n\r\nJoin me for a longer discussion of everything we\'re cheating ourselves out of when we go with the free, cheap, and no commitment fitness options in episode 92 of the podcast.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk about how I went against my own advice (and paid the price)
\r\n - How to know you’re an adult
\r\n - Things to come for the podcast
\r\n - And we have a tough talk about the carrot and the stick, and the problem with free, cheap, and no commitment fitness options.
\r\n
\r\nEpisode Resources:
\r\nEpisode 83 - Fighting Your Body - What Is \"Set-Point Theory\"?\r\n\r\nEpisode 91 - Is Your Brain Constantly Undermining Your Efforts?\r\n\r\nSupport Ben Manning in the Great Cycle Challenge!\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','The Problem With Free, Cheap, And No Commitment Fitness','','publish','open','open','','problem-free-cheap-no-commitment-fitness','','','2018-06-15 15:39:51','2018-06-15 19:39:51','',0,'http://sothisisfitness.com/?p=1736',0,'post','',0),(1737,1,'2018-06-15 15:27:19','2018-06-15 19:27:19','Free and cheap isn\'t always good.
\r\nFree and cheap fitness is always an attractive option, but there\'s a major downside to it that most people don\'t often consider.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nWhat have you got to lose?
\r\nWe have, somehow, been conditioned to look for the cheapest thing when we\'re embarking on a fitness journey. The more stuff you\'ll give us, the bigger the gym, and the lower the price tag - the more we like it. We judge a gym\'s value on how much we get and how little we can pay. And if you want to \"lock us in\" to a contract? Forget it. And we find a gym that fits the bill and we think we\'re up and running!\r\nReally, we\'ve set ourselves up for failure.
\r\nWhat we don\'t consider is that by paying next to nothing (or actually nothing) and having no sort of commitment to speak of... there\'s nothing on the line. We can give up at any time with no consequence. Except the consequence that we didn\'t get where we wanted to be. And frankly - we\'re already used to living in that place, so it\'s not much of a blow anyway.\r\nThe carrot and the stick.
\r\nSometimes we need positive reinforcement, but honestly - sometimes we need the negative, too. There needs to be consequences for \"bad\" behavior or failure, just like there needs to be reward for exceptionally \"good\" behavior and success. When you pay next to nothing and can quit any time... there\'s effectively no consequence. So you can give up before you get the carrot and there\'s no stick to keep you in line until you GET the carrot. We think we\'re doing ourselves a favor, but really we\'re just setting ourselves up for failure and an easy exit.\r\n\r\nJoin me for a longer discussion of everything we\'re cheating ourselves out of when we go with the free, cheap, and no commitment fitness options in episode 92 of the podcast.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk about how I went against my own advice (and paid the price)
\r\n - How to know you’re an adult
\r\n - Things to come for the podcast
\r\n - And we have a tough talk about the carrot and the stick, and the problem with free, cheap, and no commitment fitness options.
\r\n
\r\nEpisode Resources:
\r\nEpisode 83 - Fighting Your Body - What Is \"Set-Point Theory\"?\r\n\r\nEpisode 91 - Is Your Brain Constantly Undermining Your Efforts?\r\n\r\nSupport Ben Manning in the Great Cycle Challenge!\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','The Problem With Free, Cheap, And No Commitment Fitness','','inherit','closed','closed','','1736-revision-v1','','','2018-06-15 15:27:19','2018-06-15 19:27:19','',1736,'http://sothisisfitness.com/2018/06/1736-revision-v1.html',0,'revision','',0),(1738,1,'2018-06-15 15:38:05','2018-06-15 19:38:05','','STIF #92 podcast cover photo - Free, Cheap, and No Commitment Fitness','','inherit','open','closed','','stif-92-podcast-cover-photo-free-cheap-and-no-commitment-fitness','','','2018-06-15 15:38:32','2018-06-15 19:38:32','',1736,'http://sothisisfitness.com/wp-content/uploads/2018/06/STIF-92-podcast-cover-photo-Free-Cheap-and-No-Commitment-Fitness.png',0,'attachment','image/png',0),(1739,1,'2018-06-15 15:39:51','2018-06-15 19:39:51','Free and cheap isn\'t always good.
\r\nFree and cheap fitness is always an attractive option, but there\'s a major downside to it that most people don\'t often consider.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nWhat have you got to lose?
\r\nWe have, somehow, been conditioned to look for the cheapest thing when we\'re embarking on a fitness journey. The more stuff you\'ll give us, the bigger the gym, and the lower the price tag - the more we like it. We judge a gym\'s value on how much we get and how little we can pay. And if you want to \"lock us in\" to a contract? Forget it. And we find a gym that fits the bill and we think we\'re up and running!\r\nReally, we\'ve set ourselves up for failure.
\r\nWhat we don\'t consider is that by paying next to nothing (or actually nothing) and having no sort of commitment to speak of... there\'s nothing on the line. We can give up at any time with no consequence. Except the consequence that we didn\'t get where we wanted to be. And frankly - we\'re already used to living in that place, so it\'s not much of a blow anyway.\r\nThe carrot and the stick.
\r\nSometimes we need positive reinforcement, but honestly - sometimes we need the negative, too. There needs to be consequences for \"bad\" behavior or failure, just like there needs to be reward for exceptionally \"good\" behavior and success. When you pay next to nothing and can quit any time... there\'s effectively no consequence. So you can give up before you get the carrot and there\'s no stick to keep you in line until you GET the carrot. We think we\'re doing ourselves a favor, but really we\'re just setting ourselves up for failure and an easy exit.\r\n\r\nJoin me for a longer discussion of everything we\'re cheating ourselves out of when we go with the free, cheap, and no commitment fitness options in episode 92 of the podcast.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk about how I went against my own advice (and paid the price)
\r\n - How to know you’re an adult
\r\n - Things to come for the podcast
\r\n - And we have a tough talk about the carrot and the stick, and the problem with free, cheap, and no commitment fitness options.
\r\n
\r\nEpisode Resources:
\r\nEpisode 83 - Fighting Your Body - What Is \"Set-Point Theory\"?\r\n\r\nEpisode 91 - Is Your Brain Constantly Undermining Your Efforts?\r\n\r\nSupport Ben Manning in the Great Cycle Challenge!\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','The Problem With Free, Cheap, And No Commitment Fitness','','inherit','closed','closed','','1736-revision-v1','','','2018-06-15 15:39:51','2018-06-15 19:39:51','',1736,'http://sothisisfitness.com/2018/06/1736-revision-v1.html',0,'revision','',0),(1741,1,'2018-06-29 04:50:42','2018-06-29 08:50:42','We aren\'t doing enough.
\r\nWhat is heart disease, is \"cardio\" really treadmills and bikes, and how does it all work together? The answer may surprise you.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\n\"Cardio\" isn\'t what you think...
\r\nWe have this idea that \"cardio\" is running and cycling. That it\'s treadmills, bikes, and ellipticals. When we think of fitness we think \"cardio\" and \"weights\". Good news is... your idea of \"cardio\" is a bit off, and so is your idea of how to approach fitness in general.\r\nBut that\'s not today\'s topic.
\r\nToday we\'re talking about your heart, heart health, and how to keep your ticker strong and healthy. I\'m taking time to shatter your idea of \"cardio\" because, well, I kind of have to get through that to get to the good stuff.\r\nHeart disease is a (solvable) problem.
\r\nHeart disease, in its many forms, is the number one killer in the USA. The bad news is, we\'re not doing enough to stop it. With the way everyone in this country seems to be up in arms about gun control, you\'d think they\'d be even CRAZIER about stopping an even BIGGER killer. There are a number of factors that put you at risk for heart disease. Easiest way to protect from heart disease? Eliminate how many risk factors apply to you!\r\n\r\nSo what are those risk factors, and how do you protect against them? Welcome to episode 93 :)\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - My new favorite podcasting spot
\r\n - How we’re payin’ the bills
\r\n - And we talk about heart health and heart disease - including:
\r\n - \r\n
\r\n - What IS “cardio”, really
\r\n - What heart disease is and how to fight it
\r\n - And how to keep your heart strong and healthy
\r\n
\r\n \r\n
\r\nEpisode Resources:
\r\nSupport us on Patreon! Follow This Link!\r\n\r\nSupport Ben Manning in the Great Cycle Challenge!\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Understanding How To Keep Your Heart Strong And Healthy','','publish','open','open','','understanding-how-to-keep-your-heart-strong-and-healthy','','','2018-06-28 23:01:59','2018-06-29 03:01:59','',0,'http://sothisisfitness.com/?p=1741',0,'post','',0),(1743,1,'2018-06-28 22:50:21','2018-06-29 02:50:21','','STIF #93 podcast cover photo - _Cardio_ and Heart Health','','inherit','open','closed','','stif-93-podcast-cover-photo-_cardio_-and-heart-health','','','2018-06-28 22:50:44','2018-06-29 02:50:44','',1741,'http://sothisisfitness.com/wp-content/uploads/2018/06/STIF-93-podcast-cover-photo-_Cardio_-and-Heart-Health.png',0,'attachment','image/png',0),(1744,1,'2018-06-28 23:01:59','2018-06-29 03:01:59','We aren\'t doing enough.
\r\nWhat is heart disease, is \"cardio\" really treadmills and bikes, and how does it all work together? The answer may surprise you.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\n\"Cardio\" isn\'t what you think...
\r\nWe have this idea that \"cardio\" is running and cycling. That it\'s treadmills, bikes, and ellipticals. When we think of fitness we think \"cardio\" and \"weights\". Good news is... your idea of \"cardio\" is a bit off, and so is your idea of how to approach fitness in general.\r\nBut that\'s not today\'s topic.
\r\nToday we\'re talking about your heart, heart health, and how to keep your ticker strong and healthy. I\'m taking time to shatter your idea of \"cardio\" because, well, I kind of have to get through that to get to the good stuff.\r\nHeart disease is a (solvable) problem.
\r\nHeart disease, in its many forms, is the number one killer in the USA. The bad news is, we\'re not doing enough to stop it. With the way everyone in this country seems to be up in arms about gun control, you\'d think they\'d be even CRAZIER about stopping an even BIGGER killer. There are a number of factors that put you at risk for heart disease. Easiest way to protect from heart disease? Eliminate how many risk factors apply to you!\r\n\r\nSo what are those risk factors, and how do you protect against them? Welcome to episode 93 :)\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - My new favorite podcasting spot
\r\n - How we’re payin’ the bills
\r\n - And we talk about heart health and heart disease - including:
\r\n - \r\n
\r\n - What IS “cardio”, really
\r\n - What heart disease is and how to fight it
\r\n - And how to keep your heart strong and healthy
\r\n
\r\n \r\n
\r\nEpisode Resources:
\r\nSupport us on Patreon! Follow This Link!\r\n\r\nSupport Ben Manning in the Great Cycle Challenge!\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Understanding How To Keep Your Heart Strong And Healthy','','inherit','closed','closed','','1741-revision-v1','','','2018-06-28 23:01:59','2018-06-29 03:01:59','',1741,'http://sothisisfitness.com/2018/06/1741-revision-v1.html',0,'revision','',0),(1742,1,'2018-06-28 20:42:03','2018-06-29 00:42:03','Free and cheap isn\'t always good.
\r\nFree and cheap fitness is always an attractive option, but there\'s a major downside to it that most people don\'t often consider.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nWhat have you got to lose?
\r\nWe have, somehow, been conditioned to look for the cheapest thing when we\'re embarking on a fitness journey. The more stuff you\'ll give us, the bigger the gym, and the lower the price tag - the more we like it. We judge a gym\'s value on how much we get and how little we can pay. And if you want to \"lock us in\" to a contract? Forget it. And we find a gym that fits the bill and we think we\'re up and running!\r\nReally, we\'ve set ourselves up for failure.
\r\nWhat we don\'t consider is that by paying next to nothing (or actually nothing) and having no sort of commitment to speak of... there\'s nothing on the line. We can give up at any time with no consequence. Except the consequence that we didn\'t get where we wanted to be. And frankly - we\'re already used to living in that place, so it\'s not much of a blow anyway.\r\nThe carrot and the stick.
\r\nSometimes we need positive reinforcement, but honestly - sometimes we need the negative, too. There needs to be consequences for \"bad\" behavior or failure, just like there needs to be reward for exceptionally \"good\" behavior and success. When you pay next to nothing and can quit any time... there\'s effectively no consequence. So you can give up before you get the carrot and there\'s no stick to keep you in line until you GET the carrot. We think we\'re doing ourselves a favor, but really we\'re just setting ourselves up for failure and an easy exit.\r\n\r\nJoin me for a longer discussion of everything we\'re cheating ourselves out of when we go with the free, cheap, and no commitment fitness options in episode 92 of the podcast.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk about how I went against my own advice (and paid the price)
\r\n - How to know you’re an adult
\r\n - Things to come for the podcast
\r\n - And we have a tough talk about the carrot and the stick, and the problem with free, cheap, and no commitment fitness options.
\r\n
\r\nEpisode Resources:
\r\nEpisode 83 - Fighting Your Body - What Is \"Set-Point Theory\"?\r\n\r\nEpisode 91 - Is Your Brain Constantly Undermining Your Efforts?\r\n\r\nSupport Ben Manning in the Great Cycle Challenge!\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','Understanding How To Keep Your Heart Strong And Healthy','','inherit','closed','closed','','1741-revision-v1','','','2018-06-28 20:42:03','2018-06-29 00:42:03','',1741,'http://sothisisfitness.com/2018/06/1741-revision-v1.html',0,'revision','',0),(1746,1,'2018-07-27 08:19:06','2018-07-27 12:19:06','Nobody said it was going to be easy.
\r\nWhatever you\'re after, it\'s going to have its challenges. They say \"if you want it bad enough you\'ll find a way\". What happens, though, when you find you haven\'t been wanting it as bad as you thought?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nMy priorities have been off.
\r\nSee - I was one of those people that THOUGHT he knew how bad he wanted a thing, and I thought I was prioritizing my life appropriately. But after falling behind in my running and overall fitness for quite some time, and finally going 4 weeks without posting a new podcast episode, well - I realized where I was really at.\r\nAnd where I found myself... was a place that was ALMOST right.
\r\nWhile I wasn\'t nailing it with health & fitness, I was giving attention to the other areas of my life that had been neglected in pursuit of my goals. And now, seeing where things have gone, I think I understand what needs to be done. I think I see how to make it ALL work. And maybe I can help YOU figure it out too.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\nWhat\'s in this episode:
\r\n\r\n - \r\n
\r\n - We talk about where I’ve been, why the hiatus, and what comes next
\r\n
\r\n \r\n
\r\n\r\n - \r\n
\r\n - Enjoying life and getting the most out of things
\r\n
\r\n \r\n
\r\n\r\n - And the age-old saying - if you want it bad enough… you’ll find a way.
\r\n
\r\nEpisode Resources:
\r\nTime Management blog on \"So THIS Is Fitness...\"\r\n\r\nSupport us on Patreon! Follow This Link!\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','What Really Matters? If You Want It Bad Enough... (Ep. 94)','','publish','open','open','','if-you-want-it-bad-enough-youll-find-a-way','','','2018-09-01 11:26:23','2018-09-01 15:26:23','',0,'http://sothisisfitness.com/?p=1746',0,'post','',0),(1749,1,'2018-07-26 22:03:25','2018-07-27 02:03:25','','STIF #94 podcast cover - what really matters how bad do you want it','','inherit','open','closed','','stif-94-podcast-cover-what-really-matters-how-bad-do-you-want-it','','','2018-07-26 22:04:30','2018-07-27 02:04:30','',1746,'http://sothisisfitness.com/wp-content/uploads/2018/07/STIF-94-podcast-cover-what-really-matters-how-bad-do-you-want-it.png',0,'attachment','image/png',0),(1748,1,'2018-07-26 10:52:07','2018-07-26 14:52:07','Nobody said it was going to be easy.
\r\nWhatever you\'re after, it\'s going to have its challenges. They say \"if you want it bad enough you\'ll find a way\". What happens, though, when you find you haven\'t been wanting it as bad as you thought?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nMy priorities have been off.
\r\nSee - I was one of those people that THOUGHT he knew how bad he wanted a thing, and I thought I was prioritizing my life appropriately. But after falling behind in my running and overall fitness for quite some time, and finally going 4 weeks without posting a new podcast episode, well - I realized where I was really at.\r\nAnd where I found myself... was a place that was ALMOST right.
\r\nWhile I wasn\'t nailing it with health & fitness, I was giving attention to the other areas of my life that had been neglected in pursuit of my goals. And now, seeing where things have gone, I think I understand what needs to be done. I think I see how to make it ALL work. And maybe I can help YOU figure it out too.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - My new favorite podcasting spot
\r\n - How we’re payin’ the bills
\r\n - And we talk about heart health and heart disease - including:
\r\n - \r\n
\r\n - What IS “cardio”, really
\r\n - What heart disease is and how to fight it
\r\n - And how to keep your heart strong and healthy
\r\n
\r\n \r\n
\r\nEpisode Resources:
\r\nSupport us on Patreon! Follow This Link!\r\n\r\nSupport Ben Manning in the Great Cycle Challenge!\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','If You Want It Bad Enough You\'ll Find A Way. (Ep. 94)','','inherit','closed','closed','','1746-revision-v1','','','2018-07-26 10:52:07','2018-07-26 14:52:07','',1746,'http://sothisisfitness.com/2018/07/1746-revision-v1.html',0,'revision','',0),(1747,1,'2018-07-26 09:25:58','2018-07-26 13:25:58','Sometimes life throws you a curveball.
\r\nThings don\'t always go perfect in life or in pursuit of goals. It\'s like the old saying - if you want it bad enough you\'ll find a way. But what does that even mean?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\n\"Cardio\" isn\'t what you think...
\r\nWe have this idea that \"cardio\" is running and cycling. That it\'s treadmills, bikes, and ellipticals. When we think of fitness we think \"cardio\" and \"weights\". Good news is... your idea of \"cardio\" is a bit off, and so is your idea of how to approach fitness in general.\r\nBut that\'s not today\'s topic.
\r\nToday we\'re talking about your heart, heart health, and how to keep your ticker strong and healthy. I\'m taking time to shatter your idea of \"cardio\" because, well, I kind of have to get through that to get to the good stuff.\r\nHeart disease is a (solvable) problem.
\r\nHeart disease, in its many forms, is the number one killer in the USA. The bad news is, we\'re not doing enough to stop it. With the way everyone in this country seems to be up in arms about gun control, you\'d think they\'d be even CRAZIER about stopping an even BIGGER killer. There are a number of factors that put you at risk for heart disease. Easiest way to protect from heart disease? Eliminate how many risk factors apply to you!\r\n\r\nSo what are those risk factors, and how do you protect against them? Welcome to episode 93 :)\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - My new favorite podcasting spot
\r\n - How we’re payin’ the bills
\r\n - And we talk about heart health and heart disease - including:
\r\n - \r\n
\r\n - What IS “cardio”, really
\r\n - What heart disease is and how to fight it
\r\n - And how to keep your heart strong and healthy
\r\n
\r\n \r\n
\r\nEpisode Resources:
\r\nSupport us on Patreon! Follow This Link!\r\n\r\nSupport Ben Manning in the Great Cycle Challenge!\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','If You Want It Bad Enough You\'ll Find A Way. (Ep. 94)','','inherit','closed','closed','','1746-revision-v1','','','2018-07-26 09:25:58','2018-07-26 13:25:58','',1746,'http://sothisisfitness.com/2018/07/1746-revision-v1.html',0,'revision','',0),(1750,1,'2018-07-26 22:05:30','2018-07-27 02:05:30','Nobody said it was going to be easy.
\r\nWhatever you\'re after, it\'s going to have its challenges. They say \"if you want it bad enough you\'ll find a way\". What happens, though, when you find you haven\'t been wanting it as bad as you thought?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nMy priorities have been off.
\r\nSee - I was one of those people that THOUGHT he knew how bad he wanted a thing, and I thought I was prioritizing my life appropriately. But after falling behind in my running and overall fitness for quite some time, and finally going 4 weeks without posting a new podcast episode, well - I realized where I was really at.\r\nAnd where I found myself... was a place that was ALMOST right.
\r\nWhile I wasn\'t nailing it with health & fitness, I was giving attention to the other areas of my life that had been neglected in pursuit of my goals. And now, seeing where things have gone, I think I understand what needs to be done. I think I see how to make it ALL work. And maybe I can help YOU figure it out too.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\nWhat\'s in this episode:
\r\n\r\n - We talk about where I’ve been, why the hiatus, and what comes next
\r\n - Enjoying life and getting the most out of things
\r\n - And the age-old saying - if you want it bad enough… you’ll find a way.
\r\n
\r\nEpisode Resources:
\r\nTime Management blog on \"So THIS Is Fitness...\"\r\n\r\nSupport us on Patreon! Follow This Link!\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','What Really Matters? If You Want It Bad Enough... (Ep. 94)','','inherit','closed','closed','','1746-revision-v1','','','2018-07-26 22:05:30','2018-07-27 02:05:30','',1746,'http://sothisisfitness.com/2018/07/1746-revision-v1.html',0,'revision','',0),(1754,1,'2018-08-18 06:25:20','2018-08-18 10:25:20','\nThere\'s \"hot\", and there\'s \"dangerous hot\".
\n\n\n\nSure - you understand how to deal with \"hot\" weather with your outdoor activity. How do you know, though, when it\'s TOO hot? What does humidity do to things? How do you read the signs, and how do you stay safe?
\n\n\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!
\n\n\n\n
\n\n\n\n
\n\n\n\n\n\n\n\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)
\n\n\n\nWe do this dance every summer.
\n\n\n\nJust about every fitness blog out there writes a \"summer fitness tips\" blog post of some sort. Honestly, it\'s all always the same stuff. It\'s not even hard... it\'s stuff we all know. It\'s obvious. Things like \"wear sunscreen\", \"hydrate\", \"dress/gear up appropriately\" - like I said... it\'s obvious. But we fitness bloggers always write it - because you\'ll read it. And you always read it - because, I don\'t know, maybe you\'re thinking one of us bloggers is finally going to impart some kind of magical new advice to you. I have some bad news for you - that\'s not going to happen. There\'s good news, though.
\n\n\n\nToday\'s news is more important.
\n\n\n\nWe deal with hot weather every year. It\'s called summer. It\'s nothing new, and neither are the tips for how to stay safe and deal with it. There IS something that we don\'t always deal with, though. This thing requires slightly different tactics to deal with, and is significantly more dangerous than your run of the mill summer heat.
\n\n\n\nHeat waves and humidity are no joke.
\n\n\n\nIf you\'re not expecting it (and sometimes even if you are) regular \"summer heat\" can quickly turn into something much more dangerous. Heat in the mid 90\'s and above is bad enough, but when you combine it with high humidity and stagnant, no-breeze-in-sight air... you\'ve got a recipe for disaster. When conditions are tough enough, and you\'re not expecting it, you can end up dizzy, nauseous, and suffering from heat exhaustion - or even heat stroke.
\n\n\n\nSimple precaution and awareness can save you.
\n\n\n\nI\'ve got some simple tips to share that could save you in a pinch. It can be easy for a great day of outdoor fitness to turn south real fast, but with a little awareness and guidance you can stay safe, happy, and fit. How? Well, you\'ll just have to listen to episode 95 to find out ;)
\n\n\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!
\n\n\n\n\n\n\n\n
\n\n\n\nWhat\'s in this episode:
\n\n\n\n- Figuring it out, catching up, and finding “normal”
- Oppressive heat and humidity
- Things to look for
- Things to know
- And how to stay safe
\n\n\n\nEpisode Resources:
\n\n\n\n\n\n\n\nInterested in working with Darrell?
\n\n\n\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.
\n\n\n\nConnect with So THIS Is Fitness
\n\n\n\n- Podcast Archive on \"So, THIS Is Fitness...\"
- Reviews on \"So, THIS Is Fitness...\"
- Facebook
- Instagram
- The Fitwife\'s Instagram!
- Twitter
- E-mail - podcast@sothisisfitness.com
\n\n\n\nListen to the So THIS Is Fitness Podcast
\n\n\n\nTo listen, you can either use the player below OR browse the following links:
\n\n\n\n\n\n\n\n
\n\n\n\nSupport the show by supporting our sponsors!
\n\n\n\n- See how much Health IQ can save YOU on life insurance, you healthy person, you :)
- Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\n\n\n\n\n\n\n\n\n','Oppressive Heat and Humidity - And How To Survive It.','','publish','open','open','','oppressive-heat-and-humidity-and-how-to-survive-it','','','2018-08-18 06:25:25','2018-08-18 10:25:25','',0,'http://sothisisfitness.com/?p=1754',0,'post','',0),(1755,1,'2018-08-17 18:14:08','2018-08-17 22:14:08','','STIF ep 95 cover pinterest','','inherit','open','closed','','stif-ep-95-cover-pinterest','','','2018-08-17 18:14:18','2018-08-17 22:14:18','',0,'http://sothisisfitness.com/wp-content/uploads/2018/08/STIF-ep-95-cover-pinterest.png',0,'attachment','image/png',0),(1756,1,'2018-08-17 18:14:53','2018-08-17 22:14:53','\nNobody said it was going to be easy.
\n\n\n\nWhatever you\'re after, it\'s going to have its challenges. They say \"if you want it bad enough you\'ll find a way\". What happens, though, when you find you haven\'t been wanting it as bad as you thought?
\n\n\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!
\n','Oppressive Heat and Humidity - And How To Survive It.','','inherit','closed','closed','','1754-revision-v1','','','2018-08-17 18:14:53','2018-08-17 22:14:53','',1754,'http://sothisisfitness.com/2018/08/1754-revision-v1.html',0,'revision','',0),(1757,1,'2018-08-17 18:49:55','2018-08-17 22:49:55','\nNobody said it was going to be easy.
\n\n\n\nWhatever you\'re after, it\'s going to have its challenges. They say \"if you want it bad enough you\'ll find a way\". What happens, though, when you find you haven\'t been wanting it as bad as you thought?
\n\n\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!
\n\n\n\n
\n\n\n\n
\n\n\n\n\n\n\n\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)
\n\n\n\nMy priorities have been off.
\n\n\n\nSee - I was one of those people that THOUGHT he knew how bad he wanted a thing, and I thought I was prioritizing my life appropriately. But after falling behind in my running and overall fitness for quite some time, and finally going 4 weeks without posting a new podcast episode, well - I realized where I was really at.
\n\n\n\nAnd where I found myself... was a place that was ALMOST right.
\n\n\n\nWhile I wasn\'t nailing it with health & fitness, I was giving attention to the other areas of my life that had been neglected in pursuit of my goals. And now, seeing where things have gone, I think I understand what needs to be done. I think I see how to make it ALL work. And maybe I can help YOU figure it out too.
\n\n\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!
\n\n\n\n\n\n\n\n
\n\n\n\nWhat\'s in this episode:
\n\n\n\n- We talk about where I’ve been, why the hiatus, and what comes next
- Enjoying life and getting the most out of things
- And the age-old saying - if you want it bad enough... you\'ll find a way.
\n\n\n\nEpisode Resources:
\n\n\n\n\n\n\n\nInterested in working with Darrell?
\n\n\n\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.
\n\n\n\nConnect with So THIS Is Fitness
\n\n\n\n- Podcast Archive on \"So, THIS Is Fitness...\"
- Reviews on \"So, THIS Is Fitness...\"
- Facebook
- Instagram
- The Fitwife\'s Instagram!
- Twitter
- E-mail - podcast@sothisisfitness.com
\n\n\n\nListen to the So THIS Is Fitness Podcast
\n\n\n\nTo listen, you can either use the player below OR browse the following links:
\n\n\n\n\n\n\n\n
\n\n\n\nSupport the show by supporting our sponsors!
\n\n\n\n- See how much Health IQ can save YOU on life insurance, you healthy person, you :)
- Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\n\n\n\n\n\n\n\n\n','Oppressive Heat and Humidity - And How To Survive It.','','inherit','closed','closed','','1754-revision-v1','','','2018-08-17 18:49:55','2018-08-17 22:49:55','',1754,'http://sothisisfitness.com/2018/08/1754-revision-v1.html',0,'revision','',0),(1758,1,'2018-08-17 19:46:26','2018-08-17 23:46:26','\nThere\'s \"hot\", and there\'s \"dangerous hot\".
\n\n\n\nSure - you understand how to deal with \"hot\" weather with your outdoor activity. How do you know, though, when it\'s TOO hot? What does humidity do to things? How do you read the signs, and how do you stay safe?
\n\n\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!
\n\n\n\n
\n\n\n\n
\n\n\n\n\n\n\n\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)
\n\n\n\nWe do this dance every summer.
\n\n\n\nJust about every fitness blog out there writes a \"summer fitness tips\" blog post of some sort. Honestly, it\'s all always the same stuff. It\'s not even hard... it\'s stuff we all know. It\'s obvious. Things like \"wear sunscreen\", \"hydrate\", \"dress/gear up appropriately\" - like I said... it\'s obvious. But we fitness bloggers always write it - because you\'ll read it. And you always read it - because, I don\'t know, maybe you\'re thinking one of us bloggers is finally going to impart some kind of magical new advice to you. I have some bad news for you - that\'s not going to happen. There\'s good news, though.
\n\n\n\nToday\'s news is more important.
\n\n\n\nWe deal with hot weather every year. It\'s called summer. It\'s nothing new, and neither are the tips for how to stay safe and deal with it. There IS something that we don\'t always deal with, though. This thing requires slightly different tactics to deal with, and is significantly more dangerous than your run of the mill summer heat.
\n\n\n\nHeat waves and humidity are no joke.
\n\n\n\nIf you\'re not expecting it (and sometimes even if you are) regular \"summer heat\" can quickly turn into something much more dangerous. Heat in the mid 90\'s and above is bad enough, but when you combine it with high humidity and stagnant, no-breeze-in-sight air... you\'ve got a recipe for disaster. When conditions are tough enough, and you\'re not expecting it, you can end up dizzy, nauseous, and suffering from heat exhaustion - or even heat stroke.
\n\n\n\nSimple precaution and awareness can save you.
\n\n\n\nI\'ve got some simple tips to share that could save you in a pinch. It can be easy for a great day of outdoor fitness to turn south real fast, but with a little awareness and guidance you can stay safe, happy, and fit. How? Well, you\'ll just have to listen to episode 95 to find out ;)
\n\n\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!
\n\n\n\n\n\n\n\n
\n\n\n\nWhat\'s in this episode:
\n\n\n\n- Figuring it out, catching up, and finding “normal”
- Oppressive heat and humidity
- Things to look for
- Things to know
- And how to stay safe
\n\n\n\nEpisode Resources:
\n\n\n\n\n\n\n\nInterested in working with Darrell?
\n\n\n\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.
\n\n\n\nConnect with So THIS Is Fitness
\n\n\n\n- Podcast Archive on \"So, THIS Is Fitness...\"
- Reviews on \"So, THIS Is Fitness...\"
- Facebook
- Instagram
- The Fitwife\'s Instagram!
- Twitter
- E-mail - podcast@sothisisfitness.com
\n\n\n\nListen to the So THIS Is Fitness Podcast
\n\n\n\nTo listen, you can either use the player below OR browse the following links:
\n\n\n\n\n\n\n\n
\n\n\n\nSupport the show by supporting our sponsors!
\n\n\n\n- See how much Health IQ can save YOU on life insurance, you healthy person, you :)
- Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\n\n\n\n\n\n\n\n\n','Oppressive Heat and Humidity - And How To Survive It.','','inherit','closed','closed','','1754-revision-v1','','','2018-08-17 19:46:26','2018-08-17 23:46:26','',1754,'http://sothisisfitness.com/2018/08/1754-revision-v1.html',0,'revision','',0),(1759,1,'2018-08-18 06:17:44','2018-08-18 10:17:44','Nobody said it was going to be easy.
\nWhatever you\'re after, it\'s going to have its challenges. They say \"if you want it bad enough you\'ll find a way\". What happens, though, when you find you haven\'t been wanting it as bad as you thought?\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\n
\n\n\n\n\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\nMy priorities have been off.
\nSee - I was one of those people that THOUGHT he knew how bad he wanted a thing, and I thought I was prioritizing my life appropriately. But after falling behind in my running and overall fitness for quite some time, and finally going 4 weeks without posting a new podcast episode, well - I realized where I was really at.\nAnd where I found myself... was a place that was ALMOST right.
\nWhile I wasn\'t nailing it with health & fitness, I was giving attention to the other areas of my life that had been neglected in pursuit of my goals. And now, seeing where things have gone, I think I understand what needs to be done. I think I see how to make it ALL work. And maybe I can help YOU figure it out too.\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\n
\n\nWhat\'s in this episode:
\n\n - \n
\n - We talk about where I’ve been, why the hiatus, and what comes next
\n
\n \n
\n\n - \n
\n - Enjoying life and getting the most out of things
\n
\n \n
\n\n - And the age-old saying - if you want it bad enough… you’ll find a way.
\n
\nEpisode Resources:
\nTime Management blog on \"So THIS Is Fitness...\"\n\nSupport us on Patreon! Follow This Link!\nInterested in working with Darrell?
\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\nConnect with So THIS Is Fitness
\n\n - Podcast Archive on \"So, THIS Is Fitness...\"
\n - Reviews on \"So, THIS Is Fitness...\"
\n - Facebook
\n - Instagram
\n - The Fitwife\'s Instagram!
\n - Twitter
\n - E-mail - podcast@sothisisfitness.com
\n
\nListen to the So THIS Is Fitness Podcast
\nTo listen, you can either use the player below OR browse the following links:\n
\n.\n\n.\nSupport the show by supporting our sponsors!
\n\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\n
\n\n','What Really Matters? If You Want It Bad Enough... (Ep. 94)','','inherit','closed','closed','','1746-revision-v1','','','2018-08-18 06:17:44','2018-08-18 10:17:44','',1746,'http://sothisisfitness.com/2018/08/1746-revision-v1.html',0,'revision','',0),(1760,1,'2018-08-18 06:25:20','2018-08-18 10:25:20','\nThere\'s \"hot\", and there\'s \"dangerous hot\".
\n\n\n\nSure - you understand how to deal with \"hot\" weather with your outdoor activity. How do you know, though, when it\'s TOO hot? What does humidity do to things? How do you read the signs, and how do you stay safe?
\n\n\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!
\n\n\n\n
\n\n\n\n
\n\n\n\n\n\n\n\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)
\n\n\n\nWe do this dance every summer.
\n\n\n\nJust about every fitness blog out there writes a \"summer fitness tips\" blog post of some sort. Honestly, it\'s all always the same stuff. It\'s not even hard... it\'s stuff we all know. It\'s obvious. Things like \"wear sunscreen\", \"hydrate\", \"dress/gear up appropriately\" - like I said... it\'s obvious. But we fitness bloggers always write it - because you\'ll read it. And you always read it - because, I don\'t know, maybe you\'re thinking one of us bloggers is finally going to impart some kind of magical new advice to you. I have some bad news for you - that\'s not going to happen. There\'s good news, though.
\n\n\n\nToday\'s news is more important.
\n\n\n\nWe deal with hot weather every year. It\'s called summer. It\'s nothing new, and neither are the tips for how to stay safe and deal with it. There IS something that we don\'t always deal with, though. This thing requires slightly different tactics to deal with, and is significantly more dangerous than your run of the mill summer heat.
\n\n\n\nHeat waves and humidity are no joke.
\n\n\n\nIf you\'re not expecting it (and sometimes even if you are) regular \"summer heat\" can quickly turn into something much more dangerous. Heat in the mid 90\'s and above is bad enough, but when you combine it with high humidity and stagnant, no-breeze-in-sight air... you\'ve got a recipe for disaster. When conditions are tough enough, and you\'re not expecting it, you can end up dizzy, nauseous, and suffering from heat exhaustion - or even heat stroke.
\n\n\n\nSimple precaution and awareness can save you.
\n\n\n\nI\'ve got some simple tips to share that could save you in a pinch. It can be easy for a great day of outdoor fitness to turn south real fast, but with a little awareness and guidance you can stay safe, happy, and fit. How? Well, you\'ll just have to listen to episode 95 to find out ;)
\n\n\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!
\n\n\n\n\n\n\n\n
\n\n\n\nWhat\'s in this episode:
\n\n\n\n- Figuring it out, catching up, and finding “normal”
- Oppressive heat and humidity
- Things to look for
- Things to know
- And how to stay safe
\n\n\n\nEpisode Resources:
\n\n\n\n\n\n\n\nInterested in working with Darrell?
\n\n\n\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.
\n\n\n\nConnect with So THIS Is Fitness
\n\n\n\n- Podcast Archive on \"So, THIS Is Fitness...\"
- Reviews on \"So, THIS Is Fitness...\"
- Facebook
- Instagram
- The Fitwife\'s Instagram!
- Twitter
- E-mail - podcast@sothisisfitness.com
\n\n\n\nListen to the So THIS Is Fitness Podcast
\n\n\n\nTo listen, you can either use the player below OR browse the following links:
\n\n\n\n\n\n\n\n
\n\n\n\nSupport the show by supporting our sponsors!
\n\n\n\n- See how much Health IQ can save YOU on life insurance, you healthy person, you :)
- Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\n\n\n\n\n\n\n\n\n','Oppressive Heat and Humidity - And How To Survive It.','','inherit','closed','closed','','1754-revision-v1','','','2018-08-18 06:25:20','2018-08-18 10:25:20','',1754,'http://sothisisfitness.com/2018/08/1754-revision-v1.html',0,'revision','',0),(1829,1,'2018-09-07 20:37:39','2018-09-08 00:37:39','Reaching a goal isn\'t as easy as \"go work out\".
\r\nUnfortunately, most people seem to think it is. What\'s so bad about \"working out\", though? Why do I need to be \"training\"?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay! All opinions are my own, never bought or sold.)\r\nTraining is the road to success. Working out is a hamster wheel.
\r\nIt\'s easy to fall into the trap of \"working out\" when you think you\'re progressing toward your goals. Most every fitness professional will tell you that we see it all the time. After listening to this episode, you, too, will likely see this everywhere you look - perhaps even in the mirror.\r\n\r\nIn this episode Coach Darrell discusses \"training\" and \"working out\" in depth. He breaks down the differences between the two, including 7 crucial identifying factors. He also shares ways to further ensure your health & fitness success, including how exactly a support system can keep you afloat, and how a Coach can be your key to training success.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\nOn This Episode:
\r\n\r\n - A MIND-BLOWING pair of socks has changed running forever.
\r\n - Darrell and Megan are: Living In Stride (a new podcast coming soon!)
\r\n - How have Darrell\'s runs been different lately, and how does it affect ME?
\r\n - We discuss the differences between \"training\" and \"working out\".\r\n
\r\n - how to know which YOU\'RE doing
\r\n - why you DEFINITELY want to be training. Yes, even YOU!
\r\n - How to improve your odds of success in your training efforts.
\r\n
\r\n \r\n
\r\nEpisode Resources:
\r\n\r\n - AfterShokz Trekz Air Bone Conduction Headphones
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nReady to improve your health & fitness with Coach Darrell via Virtual Coaching? Click here!
\r\n***Coming soon*** - Check out Darrell & Megan\'s new podcast - Living In Stride! Official Launch 9/20/18. Listen to Episode 0 now!\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n','How To Know If You\'re Training Or Just Working Out','Reaching a goal isn\'t as easy as \"go work out\". Unfortunately, most people seem to think it is. What\'s so bad about \"working out\", though? Why do I need to \"train\"?','publish','open','open','','training-or-working-out','','','2018-09-13 16:27:41','2018-09-13 20:27:41','',0,'http://sothisisfitness.com/?p=1829',0,'post','',0),(1762,0,'2018-08-22 12:00:00','2018-08-22 16:00:00','','Mollie Tibbetts, Safety, and \"what do we do now?\"','','trash','open','open','','__trashed-3','','','2018-08-22 12:17:11','2018-08-22 16:17:11','',0,'http://sothisisfitness.com/?p=1762',0,'post','',0),(1763,0,'2018-08-22 12:08:24','2018-08-22 16:08:24','','Mollie Tibbetts, Safety, and \"what do we do now?\"','','inherit','closed','closed','','1762-revision-v1','','','2018-08-22 12:08:24','2018-08-22 16:08:24','',1762,'http://sothisisfitness.com/2018/08/1762-revision-v1.html',0,'revision','',0),(1764,1,'2018-08-22 18:33:00','2018-08-22 22:33:00','\nAnother tragedy we didn\'t need.
\n\n\n\nSome news hit yesterday that rocked a small town, and runners everywhere, to their core. Who is Mollie Tibbetts, what happened, and how do we move forward... and stay safe?
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nThere are few things worse than a life cut short.
\n\n\n\nMollie Tibbetts was by all accounts a wonderful person. She was 20 years old, enjoying summer break before Junior year at U of Iowa, and staying healthy. She had big dreams, a great attitude, and was well-liked - kind of what you hope your own daughter would be like. And then, one evening run changed everything.
\n\n\n\nWhy is it always men against women?
\n\n\n\nI don\'t want to come across as sexist, but more often than not it seems that women are the victims and men the aggressor. Yes, I understand sometimes it\'s the other way around, and yes, sometimes it\'s same-sex violence. But by and large - men vs women. I fail to understand why women have to be constantly under attack. This is a point I didn\'t delve too deeply into in the podcast episode for fear of sounding like women are weak or inferior... but seriously. Men - we can do better. Catcalling, whistling, and unwanted attention while a woman is working out or just generally existing - well, you know better. So DO better. And if she blows you off - just deal with it and move on, man. Seriously.
\n\n\n\nThe problem is not the many, but the few.
\n\n\n\nI can rant and rave and get bent out of shape all I want, but at the end of the day I understand, as I hope you all do too, that most of us guys are generally good. MOST of us are not only your ally, ladies, but we are doing our best to look out for you. We would cheerfully swoop in at a moment\'s notice to help out if you\'re in trouble. It\'s the few that are the big problem. The few are the ones who are going to escalate things, not deal with rejection well, and cause an issue that can become dangerous.
\n\n\n\nThe scary part is - it could be any of us.
\n\n\n\nUnfortunately, Mollie\'s story is not the first one like it, and will probably not be the last. The best thing we can do is be as prepared, safe, and aware as possible as we go about our day and our running. It\'s sad that we have to think this way, and sad that I feel compelled to say it, but here we are. So who IS Mollie Tibbetts? What happened? And how do we move forward - what do we do now?
\n\n\n\n\n\n\n\n\n\n- We talk about Mollie Tibbets, including:\n
- Who she is
- What happened
- Thoughts on this tragedy
- Tips for increased runner safety
- And some thoughts on \"what now?\"
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n','Mollie Tibbetts, Safety, And \"what do we do now?\"','','publish','open','open','','mollie-tibbetts-safety-and-what-do-we-do-now','','','2018-08-28 12:28:33','2018-08-28 16:28:33','',0,'http://sothisisfitness.com/?p=1764',0,'post','',0),(1768,1,'2018-08-22 17:53:43','2018-08-22 21:53:43','','STIF #96 Cover - mollie tibbetts and safety','','inherit','open','closed','','stif-96-cover-mollie-tibbetts-and-safety','','','2018-08-22 17:54:05','2018-08-22 21:54:05','',0,'http://sothisisfitness.com/wp-content/uploads/2018/08/STIF-96-Cover-mollie-tibbetts-and-safety.png',0,'attachment','image/png',0),(1769,1,'2018-08-22 17:55:36','2018-08-22 21:55:36','\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!
\n','1 - \"For Full Chat\"','','publish','closed','closed','','untitled-reusable-block','','','2018-08-22 17:59:49','2018-08-22 21:59:49','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block',0,'wp_block','',0),(1770,1,'2018-08-22 18:01:41','2018-08-22 22:01:41','\nThere\'s \"hot\", and there\'s \"dangerous hot\".
\n\n\n\nSure - you understand how to deal with \"hot\" weather with your outdoor activity. How do you know, though, when it\'s TOO hot? What does humidity do to things? How do you read the signs, and how do you stay safe?
\n\n\n\n\n\n\n\n\n\n\n\n\n\nWe do this dance every summer.
\n\n\n\nJust about every fitness blog out there writes a \"summer fitness tips\" blog post of some sort. Honestly, it\'s all always the same stuff. It\'s not even hard... it\'s stuff we all know. It\'s obvious. Things like \"wear sunscreen\", \"hydrate\", \"dress/gear up appropriately\" - like I said... it\'s obvious. But we fitness bloggers always write it - because you\'ll read it. And you always read it - because, I don\'t know, maybe you\'re thinking one of us bloggers is finally going to impart some kind of magical new advice to you. I have some bad news for you - that\'s not going to happen. There\'s good news, though.
\n\n\n\nToday\'s news is more important.
\n\n\n\nWe deal with hot weather every year. It\'s called summer. It\'s nothing new, and neither are the tips for how to stay safe and deal with it. There IS something that we don\'t always deal with, though. This thing requires slightly different tactics to deal with, and is significantly more dangerous than your run of the mill summer heat.
\n\n\n\nHeat waves and humidity are no joke.
\n\n\n\nIf you\'re not expecting it (and sometimes even if you are) regular \"summer heat\" can quickly turn into something much more dangerous. Heat in the mid 90\'s and above is bad enough, but when you combine it with high humidity and stagnant, no-breeze-in-sight air... you\'ve got a recipe for disaster. When conditions are tough enough, and you\'re not expecting it, you can end up dizzy, nauseous, and suffering from heat exhaustion - or even heat stroke.
\n\n\n\nSimple precaution and awareness can save you.
\n\n\n\nI\'ve got some simple tips to share that could save you in a pinch. It can be easy for a great day of outdoor fitness to turn south real fast, but with a little awareness and guidance you can stay safe, happy, and fit. How? Well, you\'ll just have to listen to episode 95 to find out ;)
\n\n\n\n\n\n\n\n\n\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\n\n\n\n\n\n\n\n\n','Oppressive Heat and Humidity - And How To Survive It.','','inherit','closed','closed','','1754-autosave-v1','','','2018-08-22 18:01:41','2018-08-22 22:01:41','',1754,'http://sothisisfitness.com/2018/08/1754-autosave-v1.html',0,'revision','',0),(1790,1,'2018-08-22 18:01:17','2018-08-22 22:01:17','\n\n','Untitled Reusable Block','','publish','closed','closed','','untitled-reusable-block-21','','','2018-08-22 18:01:17','2018-08-22 22:01:17','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block-21',0,'wp_block','',0),(1788,1,'2018-08-22 18:00:22','2018-08-22 22:00:22','\n\n','4 - \'more\' spacer','','publish','closed','closed','','untitled-reusable-block-19','','','2018-08-22 18:00:28','2018-08-22 22:00:28','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block-19',0,'wp_block','',0),(1789,1,'2018-08-22 18:01:02','2018-08-22 22:01:02','\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!
\n','5 - for the full chat','','publish','closed','closed','','untitled-reusable-block-20','','','2018-08-22 18:01:06','2018-08-22 22:01:06','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block-20',0,'wp_block','',0),(1787,1,'2018-08-22 17:59:28','2018-08-22 21:59:28','\n\n','22 - embedded player','','publish','closed','closed','','untitled-reusable-block-18','','','2018-08-22 18:31:54','2018-08-22 22:31:54','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block-18',0,'wp_block','',0),(1786,1,'2018-08-22 17:59:11','2018-08-22 21:59:11','\n\n','21 - sponsor banner / link - audible','','publish','closed','closed','','untitled-reusable-block-17','','','2018-08-22 18:04:46','2018-08-22 22:04:46','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block-17',0,'wp_block','',0),(1785,1,'2018-08-22 17:58:58','2018-08-22 21:58:58','\n- See how much Health IQ can save YOU on life insurance, you healthy person, you :)
- Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\n','20 - support show bullets','','publish','closed','closed','','untitled-reusable-block-16','','','2018-08-22 18:04:34','2018-08-22 22:04:34','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block-16',0,'wp_block','',0),(1784,1,'2018-08-22 17:58:48','2018-08-22 21:58:48','\nSupport the show by supporting our sponsors!
\n','19 - Support show header','','publish','closed','closed','','untitled-reusable-block-15','','','2018-08-22 18:04:22','2018-08-22 22:04:22','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block-15',0,'wp_block','',0),(1782,1,'2018-08-22 17:58:27','2018-08-22 21:58:27','\nListen to the So THIS Is Fitness Podcast
\n','16 - Listen To Pod header','','publish','closed','closed','','untitled-reusable-block-13','','','2018-08-22 18:03:29','2018-08-22 22:03:29','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block-13',0,'wp_block','',0),(1783,1,'2018-08-22 17:58:36','2018-08-22 21:58:36','\nTo listen, you can either use the player below OR browse the following links:
\n','17 - listen to pod text','','publish','closed','closed','','untitled-reusable-block-14','','','2018-08-22 18:03:38','2018-08-22 22:03:38','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block-14',0,'wp_block','',0),(1781,1,'2018-08-22 17:58:16','2018-08-22 21:58:16','\n- Podcast Archive on \"So, THIS Is Fitness...\"
- Reviews on \"So, THIS Is Fitness...\"
- Facebook
- Instagram
- The Fitwife\'s Instagram!
- Twitter
- E-mail - podcast@sothisisfitness.com
\n','15 - Connect with STIF bullets','','publish','closed','closed','','untitled-reusable-block-12','','','2018-08-22 18:03:21','2018-08-22 22:03:21','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block-12',0,'wp_block','',0),(1780,1,'2018-08-22 17:58:04','2018-08-22 21:58:04','\nConnect with So THIS Is Fitness
\n','14 - Connect with STIF header','','publish','closed','closed','','untitled-reusable-block-11','','','2018-08-22 18:03:13','2018-08-22 22:03:13','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block-11',0,'wp_block','',0),(1779,1,'2018-08-22 17:57:51','2018-08-22 21:57:51','\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.
\n','13 - Work With Darrell text','','publish','closed','closed','','untitled-reusable-block-10','','','2018-08-22 18:03:02','2018-08-22 22:03:02','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block-10',0,'wp_block','',0),(1778,1,'2018-08-22 17:57:39','2018-08-22 21:57:39','\nInterested in working with Darrell?
\n','12 - Work With Darrell header','','publish','closed','closed','','untitled-reusable-block-9','','','2018-08-22 18:02:53','2018-08-22 22:02:53','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block-9',0,'wp_block','',0),(1776,1,'2018-08-22 17:57:20','2018-08-22 21:57:20','\nEpisode Resources:
\n','10 - Ep Resources Header','','publish','closed','closed','','untitled-reusable-block-7','','','2018-08-22 18:02:38','2018-08-22 22:02:38','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block-7',0,'wp_block','',0),(1775,1,'2018-08-22 17:57:07','2018-08-22 21:57:07','\nWhat\'s in this episode:
\n','8 - In This Ep header','','publish','closed','closed','','untitled-reusable-block-6','','','2018-08-22 18:02:22','2018-08-22 22:02:22','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block-6',0,'wp_block','',0),(1772,1,'2018-08-22 17:56:09','2018-08-22 21:56:09','\n
\n','3, 7, 19 - Post-Podcast Button Spacer','','publish','closed','closed','','untitled-reusable-block-3','','','2018-08-22 18:04:03','2018-08-22 22:04:03','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block-3',0,'wp_block','',0),(1773,1,'2018-08-22 17:56:27','2018-08-22 21:56:27','\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)
\n','5 - Affilliate Link Disclosure','','publish','closed','closed','','untitled-reusable-block-4','','','2018-08-22 18:00:36','2018-08-22 22:00:36','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block-4',0,'wp_block','',0),(1777,1,'2018-08-22 17:57:29','2018-08-22 21:57:29','\n\n','11 - Ep Resources Bullets','','publish','closed','closed','','untitled-reusable-block-8','','','2018-08-22 18:21:46','2018-08-22 22:21:46','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block-8',0,'wp_block','',0),(1771,1,'2018-08-22 17:55:54','2018-08-22 21:55:54','\n
\n','2, 6, 18 - Podcast Buttons','','publish','closed','closed','','untitled-reusable-block-2','','','2018-08-22 18:03:53','2018-08-22 22:03:53','',0,'http://sothisisfitness.com/?wp_block=untitled-reusable-block-2',0,'wp_block','',0),(1792,1,'2018-08-22 18:32:38','2018-08-22 22:32:38','\nAnother tragedy we didn\'t need.
\n\n\n\nSome news hit yesterday that rocked a small town, and runners everywhere, to their core. Who is Mollie Tibbetts, what happened, and how do we move forward... and stay safe?
\n\n\n\n\n\n\n\n\n\n\n\n\n\nThere are few things worse than a life cut short.
\n\n\n\nMollie Tibbetts was by all accounts a wonderful person. She was 20 years old, enjoying summer break before Junior year at U of Iowa, and staying healthy. She had big dreams, a great attitude, and was well-liked - kind of what you hope your own daughter would be like. And then, one evening run changed everything.
\n\n\n\nWhy is it always men against women?
\n\n\n\nI don\'t want to come across as sexist, but more often than not it seems that women are the victims and men the aggressor. Yes, I understand sometimes it\'s the other way around, and yes, sometimes it\'s same-sex violence. But by and large - men vs women. I fail to understand why women have to be constantly under attack. This is a point I didn\'t delve too deeply into in the podcast episode for fear of sounding like women are weak or inferior... but seriously. Men - we can do better. Catcalling, whistling, and unwanted attention while a woman is working out or just generally existing - well, you know better. So DO better. And if she blows you off - just deal with it and move on, man. Seriously.
\n\n\n\nThe problem is not the many, but the few.
\n\n\n\nI can rant and rave and get bent out of shape all I want, but at the end of the day I understand, as I hope you all do too, that most of us guys are generally good. MOST of us are not only your ally, ladies, but we are doing our best to look out for you. We would cheerfully swoop in at a moment\'s notice to help out if you\'re in trouble. It\'s the few that are the big problem. The few are the ones who are going to escalate things, not deal with rejection well, and cause an issue that can become dangerous.
\n\n\n\nThe scary part is - it could be any of us.
\n\n\n\nUnfortunately, Mollie\'s story is not the first one like it, and will probably not be the last. The best thing we can do is be as prepared, safe, and aware as possible as we go about our day and our running. It\'s sad that we have to think this way, and sad that I feel compelled to say it, but here we are. So who IS Mollie Tibbetts? What happened? And how do we move forward - what do we do now?
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n','Mollie Tibbetts, Safety, And \"what do we do now?\"','','inherit','closed','closed','','1764-revision-v1','','','2018-08-22 18:32:38','2018-08-22 22:32:38','',1764,'http://sothisisfitness.com/2018/08/1764-revision-v1.html',0,'revision','',0),(1793,1,'2018-08-22 18:34:35','2018-08-22 22:34:35','\nAnother tragedy we didn\'t need.
\n\n\n\nSome news hit yesterday that rocked a small town, and runners everywhere, to their core. Who is Mollie Tibbetts, what happened, and how do we move forward... and stay safe?
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nThere are few things worse than a life cut short.
\n\n\n\nMollie Tibbetts was by all accounts a wonderful person. She was 20 years old, enjoying summer break before Junior year at U of Iowa, and staying healthy. She had big dreams, a great attitude, and was well-liked - kind of what you hope your own daughter would be like. And then, one evening run changed everything.
\n\n\n\nWhy is it always men against women?
\n\n\n\nI don\'t want to come across as sexist, but more often than not it seems that women are the victims and men the aggressor. Yes, I understand sometimes it\'s the other way around, and yes, sometimes it\'s same-sex violence. But by and large - men vs women. I fail to understand why women have to be constantly under attack. This is a point I didn\'t delve too deeply into in the podcast episode for fear of sounding like women are weak or inferior... but seriously. Men - we can do better. Catcalling, whistling, and unwanted attention while a woman is working out or just generally existing - well, you know better. So DO better. And if she blows you off - just deal with it and move on, man. Seriously.
\n\n\n\nThe problem is not the many, but the few.
\n\n\n\nI can rant and rave and get bent out of shape all I want, but at the end of the day I understand, as I hope you all do too, that most of us guys are generally good. MOST of us are not only your ally, ladies, but we are doing our best to look out for you. We would cheerfully swoop in at a moment\'s notice to help out if you\'re in trouble. It\'s the few that are the big problem. The few are the ones who are going to escalate things, not deal with rejection well, and cause an issue that can become dangerous.
\n\n\n\nThe scary part is - it could be any of us.
\n\n\n\nUnfortunately, Mollie\'s story is not the first one like it, and will probably not be the last. The best thing we can do is be as prepared, safe, and aware as possible as we go about our day and our running. It\'s sad that we have to think this way, and sad that I feel compelled to say it, but here we are. So who IS Mollie Tibbetts? What happened? And how do we move forward - what do we do now?
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n','Mollie Tibbetts, Safety, And \"what do we do now?\"','','inherit','closed','closed','','1764-revision-v1','','','2018-08-22 18:34:35','2018-08-22 22:34:35','',1764,'http://sothisisfitness.com/2018/08/1764-revision-v1.html',0,'revision','',0),(1794,1,'2018-08-22 18:35:15','2018-08-22 22:35:15','\nAnother tragedy we didn\'t need.
\n\n\n\nSome news hit yesterday that rocked a small town, and runners everywhere, to their core. Who is Mollie Tibbetts, what happened, and how do we move forward... and stay safe?
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nThere are few things worse than a life cut short.
\n\n\n\nMollie Tibbetts was by all accounts a wonderful person. She was 20 years old, enjoying summer break before Junior year at U of Iowa, and staying healthy. She had big dreams, a great attitude, and was well-liked - kind of what you hope your own daughter would be like. And then, one evening run changed everything.
\n\n\n\nWhy is it always men against women?
\n\n\n\nI don\'t want to come across as sexist, but more often than not it seems that women are the victims and men the aggressor. Yes, I understand sometimes it\'s the other way around, and yes, sometimes it\'s same-sex violence. But by and large - men vs women. I fail to understand why women have to be constantly under attack. This is a point I didn\'t delve too deeply into in the podcast episode for fear of sounding like women are weak or inferior... but seriously. Men - we can do better. Catcalling, whistling, and unwanted attention while a woman is working out or just generally existing - well, you know better. So DO better. And if she blows you off - just deal with it and move on, man. Seriously.
\n\n\n\nThe problem is not the many, but the few.
\n\n\n\nI can rant and rave and get bent out of shape all I want, but at the end of the day I understand, as I hope you all do too, that most of us guys are generally good. MOST of us are not only your ally, ladies, but we are doing our best to look out for you. We would cheerfully swoop in at a moment\'s notice to help out if you\'re in trouble. It\'s the few that are the big problem. The few are the ones who are going to escalate things, not deal with rejection well, and cause an issue that can become dangerous.
\n\n\n\nThe scary part is - it could be any of us.
\n\n\n\nUnfortunately, Mollie\'s story is not the first one like it, and will probably not be the last. The best thing we can do is be as prepared, safe, and aware as possible as we go about our day and our running. It\'s sad that we have to think this way, and sad that I feel compelled to say it, but here we are. So who IS Mollie Tibbetts? What happened? And how do we move forward - what do we do now?
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n','Mollie Tibbetts, Safety, And \"what do we do now?\"','','inherit','closed','closed','','1764-revision-v1','','','2018-08-22 18:35:15','2018-08-22 22:35:15','',1764,'http://sothisisfitness.com/2018/08/1764-revision-v1.html',0,'revision','',0),(1795,0,'2018-08-25 18:39:00','2018-08-25 22:39:00','','this is the title','','trash','open','open','','__trashed-4','','','2018-08-25 18:46:00','2018-08-25 22:46:00','',0,'http://sothisisfitness.com/?p=1795',0,'post','',0),(1796,0,'2018-08-25 18:46:00','2018-08-25 22:46:00','','this is the title','','inherit','closed','closed','','1795-revision-v1','','','2018-08-25 18:46:00','2018-08-25 22:46:00','',1795,'http://sothisisfitness.com/2018/08/1795-revision-v1.html',0,'revision','',0),(1797,0,'2018-08-25 18:46:00','2018-08-25 22:46:00','','name of the blogpost','','trash','open','open','','__trashed-5','','','2018-08-25 18:47:00','2018-08-25 22:47:00','',0,'http://sothisisfitness.com/?p=1797',0,'post','',0),(1798,0,'2018-08-25 18:47:00','2018-08-25 22:47:00','','name of the blogpost','','inherit','closed','closed','','1797-revision-v1','','','2018-08-25 18:47:00','2018-08-25 22:47:00','',1797,'http://sothisisfitness.com/2018/08/1797-revision-v1.html',0,'revision','',0),(1799,0,'2018-08-25 18:56:00','2018-08-25 22:56:00','','sample stif podcast in wordpress','','trash','open','open','','__trashed-6','','','2018-08-25 19:15:14','2018-08-25 23:15:14','',0,'http://sothisisfitness.com/?p=1799',0,'post','',0),(1800,0,'2018-08-25 18:57:27','2018-08-25 22:57:27','','sample stif podcast in wordpress','','inherit','closed','closed','','1799-revision-v1','','','2018-08-25 18:57:27','2018-08-25 22:57:27','',1799,'http://sothisisfitness.com/2018/08/1799-revision-v1.html',0,'revision','',0),(1864,1,'2018-09-20 12:58:45','0000-00-00 00:00:00','','Auto Draft','','auto-draft','open','open','','','','','2018-09-20 12:58:45','0000-00-00 00:00:00','',0,'http://sothisisfitness.com/?p=1864',0,'post','',0),(1849,1,'2018-09-13 09:33:31','0000-00-00 00:00:00','\n','','','draft','closed','closed','','','','','2018-09-13 09:33:31','2018-09-13 13:33:31','',0,'http://sothisisfitness.com/?page_id=1849',0,'page','',0),(1850,1,'2018-09-13 19:23:01','2018-09-13 23:23:01','Life is funny sometimes.
\r\nEvery once in a while, our lives are affected in the most profound way. Often, the catalyst is something we never would\'ve expected.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nhttps://oembed.libsyn.com/embed?item_id=7044529\r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay! All opinions are my own, never bought or sold.)\r\nThe after-effects of these moments can be huge.
\r\nFor Kristen Winger, this couldn\'t be more accurate. Before, she was a regular woman, with a regular job, living a regular life. She had problems she was dealing with, and health issues of course - but who doesn\'t? Then, innocently enough, running came along and slowly changed everything.\r\n\r\nIn this episode Kristen Winger joins us to share the story of her lifechanging journey. We learn what life was like when this all started, and how running entered the picture. She shares how she slowly went deeper down the proverbial rabbit hole until she found herself staring down her first full marathon. We get personal, and learn how running helped her become a mother, and what exactly the thought process is that continues to propel her forward. Finally, we talk about her biggest undertaking yet - the Ghost Train Rail Trail Race 100 Miler.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\nOn This Episode:
\r\n\r\n - We meet long-time listener and amazing human being Kristen Winger and learn\r\n
\r\n - How she got into running
\r\n - What it did for her health
\r\n - The importance of a strong support system
\r\n - And How it all helped make motherhood possible
\r\n
\r\n \r\n - Along the way we touch on a lot of local stuff, which will all be linked to in the show notes, including\r\n
\r\n - Running Around Plymouth
\r\n - AnneMarie Winchester & South Shore Race Management
\r\n - Marathon Sports and stellar staff members Steve Infascelli and Mark Hughes
\r\n - And a BUNCH of local races
\r\n
\r\n \r\n - And it all leads up to Kristen’s biggest adventure coming this October - Ghost Train Rail Trail Race 100 Miler
\r\n
\r\nEpisode Resources:
\r\n\r\n - South Shore Race Management
\r\n - Marathon Sports
\r\n - Marathon Sports Plymouth Facebook
\r\n - Running Around Plymouth Facebook Group
\r\n - Pineland Farms Trail Festival
\r\n - Ghost Train Rail Trail Race
\r\n - AfterShokz Trekz Air Bone Conduction Headphones
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nReady to improve your health & fitness with Coach Darrell via Virtual Coaching? Click here!
\r\n***Coming soon*** - Check out Darrell & Megan\'s new podcast - Living In Stride! Official Launch 9/20/18. Listen to Episode 0 now!\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\nhttps://oembed.libsyn.com/embed?item_id=7044529','A Lifechanging Journey From Couch To Motherhood... And Ultramarathons. (Podcast #99)','Life is funny sometimes. Every once in a while, our lives are affected in the most profound way. Often, the catalyst is something we never would\'ve expected.','publish','open','open','','a-lifechanging-journey-from-couch-to-motherhood-and-ultramarathons-podcast-99','','','2018-09-13 21:01:58','2018-09-14 01:01:58','',0,'http://sothisisfitness.com/?p=1850',0,'post','',0),(1810,1,'2018-09-01 13:33:05','2018-09-01 17:33:05','Sometimes the best things happen by accident.
\r\nSometimes an idea develops into something you weren\'t expecting. That\'s what happened with this podcast episode. It\'s also what happened with Orange Mud and their hydration products. In chatting with Josh Sprague (Founder & CEO of Orange Mud) I learned all about his adventures, hydration on the trail, and the culture of care that\'s developed at Orange Mud.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI love when I hear things like this.
\r\nI have a habit of setting myself up for success with interviews and product reviews. What I mean by that is, I usually only ever seek out or respond to opportunities that I have a feeling I\'m going to like or that will go well. I suppose that\'s more or less how many people tend to operate, huh? Usually, it works out the way I figure it will. Every once in a while I\'m proven wrong. Sometimes, though, it goes even better than I expected. Sometimes I learn things about a person, product, or company that make me fall in love. That\'s what happened with NOW Foods, and it seems to be happening with Orange Mud.\r\n\"It\'s about more than profit.\"
\r\nI had an opportunity to get Josh Sprague on my show a while back. He\'s an adventure athlete, ultramarathoner, and all-around badass. He\'s also the Founder and CEO of Orange Mud - a hydration company that sells a ton of products like vests, packs, and the infamous \"HydraQuiver\". It took me a while to respond, but I finally did, and we set up the interview. Once we started talking... I\'ve gotta say, the conversation didn\'t go where I thought it would. We spent a LOT more time on some things, a lot LESS time on other things, and went places I wasn\'t even expecting to go. In the end, I learned a LOT about Josh, Orange Mud, and what they\'re both really all about. And I have to say... I\'m really impressed and really diggin\' it.\r\nIt\'s all about taking care of people.
\r\nThat\'s really the main message I got from Josh and Orange Mud - at the end of the day, it\'s about taking care of people. REAL people. The ones who are out there doing their thing every day. The ones who are middle or even back-of-the-pack runners. He\'s not super concerned about elite athletes, and he has no patience for prima donnas and the overly self-important. He\'s here for us. Josh and his team at Orange Mud have cultivated what I can only describe as a real \"culture of care\". He wants you to be taken care of and have what you need when you\'re out there taking on your sport / activity of choice. He wants you to have a comfortable pack that fits well and stores what you need. It doesn\'t matter your size, shape, or gender - he\'s got something for you. And if he doesn\'t? He\'ll make it. Not happy? Return it. But it better have gotten sweaty (and been washed) - he wants you to USE the thing, try it out, see if it is or isn\'t right for you. But maybe best of all - he\'s inspired by you, Average Joe, and has YOU in mind when he\'s at work designing, building, and distrubuting his products.\r\n\r\n![\"STIF](\"http://sothisisfitness.com/wp-content/uploads/2018/09/STIF-Pod-Cover-97-Adventure-Hydration-Josh-Sprague-fb-link-size-640x335.png\")
\r\nJosh is pretty cool, too.
\r\nThrough our conversation I got to learn a lot about Josh himself, too. I learned that, apparently, \"gravel biking\" is a different sport than mountain biking. I also learned what an \"adventure race\" really is, that you navigate it with a map and compass, and that not only are running, biking, swimming and kayaking involved... but sometimes, so is roller blading! More than that, though, I learned about Josh\'s travels, his family, and got a little insight into what makes him tick. Through all this, ultimately, I saw what brought him to where he is today, and why Orange Mud is how it is.\r\n\r\nI have to say, after our chat, I\'m all about Orange Mud. I love their gear (I\'m testing out the Endurance Pack 2.0), I love their culture, and I love what they stand for. If you\'re looking for a new hydration pack, you should check them out. And you should DEFINITELY give a listen to episode 97 of the So THIS Is Fitness podcast so you can hear our whole chat. You\'ll probably dig it just as much as I did.\r\n\r\nOh, and we\'re giving away his best-selling product! (check out the rafflecopter widget at the bottom of this post).\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\n\r\n
\r\n\r\n\r\n\r\n
\r\n\r\nWhat\'s in this episode:
\r\n\r\n - We finally talk about the stellar couple of weeks I’ve been having
\r\n - We BRIEFLY preview the next few episodes
\r\n - And we get into my chat with Josh Sprague, where we talk\r\n
\r\n - About him, his life, and his adventures
\r\n - What Orange Mud is, and how it started
\r\n - And how he operates his business… and why.
\r\n
\r\n \r\n
\r\nEpisode Resources:
\r\n\r\n - Orange Mud Website
\r\n - AfterShokz Trekz Air Bone Conduction Headphones
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n\r\na Rafflecopter giveaway\r\n','Adventure, Hydration, And A Culture Of Care (Podcast #97)','Sometimes an idea develops into something you weren\'t expecting. That\'s what happened with this podcast episode. It\'s also what happened with Orange Mud and their hydration products.','publish','open','open','','adventure-hydration-and-a-culture-of-care-podcast-97','','','2018-09-01 13:33:05','2018-09-01 17:33:05','',0,'http://sothisisfitness.com/?p=1810',0,'post','',2),(1804,1,'2018-08-28 12:28:28','2018-08-28 16:28:28','\nAnother tragedy we didn\'t need.
\n\n\n\nSome news hit yesterday that rocked a small town, and runners everywhere, to their core. Who is Mollie Tibbetts, what happened, and how do we move forward... and stay safe?
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nThere are few things worse than a life cut short.
\n\n\n\nMollie Tibbetts was by all accounts a wonderful person. She was 20 years old, enjoying summer break before Junior year at U of Iowa, and staying healthy. She had big dreams, a great attitude, and was well-liked - kind of what you hope your own daughter would be like. And then, one evening run changed everything.
\n\n\n\nWhy is it always men against women?
\n\n\n\nI don\'t want to come across as sexist, but more often than not it seems that women are the victims and men the aggressor. Yes, I understand sometimes it\'s the other way around, and yes, sometimes it\'s same-sex violence. But by and large - men vs women. I fail to understand why women have to be constantly under attack. This is a point I didn\'t delve too deeply into in the podcast episode for fear of sounding like women are weak or inferior... but seriously. Men - we can do better. Catcalling, whistling, and unwanted attention while a woman is working out or just generally existing - well, you know better. So DO better. And if she blows you off - just deal with it and move on, man. Seriously.
\n\n\n\nThe problem is not the many, but the few.
\n\n\n\nI can rant and rave and get bent out of shape all I want, but at the end of the day I understand, as I hope you all do too, that most of us guys are generally good. MOST of us are not only your ally, ladies, but we are doing our best to look out for you. We would cheerfully swoop in at a moment\'s notice to help out if you\'re in trouble. It\'s the few that are the big problem. The few are the ones who are going to escalate things, not deal with rejection well, and cause an issue that can become dangerous.
\n\n\n\nThe scary part is - it could be any of us.
\n\n\n\nUnfortunately, Mollie\'s story is not the first one like it, and will probably not be the last. The best thing we can do is be as prepared, safe, and aware as possible as we go about our day and our running. It\'s sad that we have to think this way, and sad that I feel compelled to say it, but here we are. So who IS Mollie Tibbetts? What happened? And how do we move forward - what do we do now?
\n\n\n\n\n\n\n\n\n\n- We talk about Mollie Tibbets, including:\n
- Who she is
- What happened
- Thoughts on this tragedy
- Tips for increased runner safety
- And some thoughts on \"what now?\"
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n','Mollie Tibbetts, Safety, And \"what do we do now?\"','','inherit','closed','closed','','1764-revision-v1','','','2018-08-28 12:28:28','2018-08-28 16:28:28','',1764,'http://sothisisfitness.com/2018/08/1764-revision-v1.html',0,'revision','',0),(1826,1,'2018-09-01 13:31:23','2018-09-01 17:31:23','Sometimes the best things happen by accident.
\r\nSometimes an idea develops into something you weren\'t expecting. That\'s what happened with this podcast episode. It\'s also what happened with Orange Mud and their hydration products. In chatting with Josh Sprague (Founder & CEO of Orange Mud) I learned all about his adventures, hydration on the trail, and the culture of care that\'s developed at Orange Mud.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI love when I hear things like this.
\r\nI have a habit of setting myself up for success with interviews and product reviews. What I mean by that is, I usually only ever seek out or respond to opportunities that I have a feeling I\'m going to like or that will go well. I suppose that\'s more or less how many people tend to operate, huh? Usually, it works out the way I figure it will. Every once in a while I\'m proven wrong. Sometimes, though, it goes even better than I expected. Sometimes I learn things about a person, product, or company that make me fall in love. That\'s what happened with NOW Foods, and it seems to be happening with Orange Mud.\r\n\"It\'s about more than profit.\"
\r\nI had an opportunity to get Josh Sprague on my show a while back. He\'s an adventure athlete, ultramarathoner, and all-around badass. He\'s also the Founder and CEO of Orange Mud - a hydration company that sells a ton of products like vests, packs, and the infamous \"HydraQuiver\". It took me a while to respond, but I finally did, and we set up the interview. Once we started talking... I\'ve gotta say, the conversation didn\'t go where I thought it would. We spent a LOT more time on some things, a lot LESS time on other things, and went places I wasn\'t even expecting to go. In the end, I learned a LOT about Josh, Orange Mud, and what they\'re both really all about. And I have to say... I\'m really impressed and really diggin\' it.\r\nIt\'s all about taking care of people.
\r\nThat\'s really the main message I got from Josh and Orange Mud - at the end of the day, it\'s about taking care of people. REAL people. The ones who are out there doing their thing every day. The ones who are middle or even back-of-the-pack runners. He\'s not super concerned about elite athletes, and he has no patience for prima donnas and the overly self-important. He\'s here for us. Josh and his team at Orange Mud have cultivated what I can only describe as a real \"culture of care\". He wants you to be taken care of and have what you need when you\'re out there taking on your sport / activity of choice. He wants you to have a comfortable pack that fits well and stores what you need. It doesn\'t matter your size, shape, or gender - he\'s got something for you. And if he doesn\'t? He\'ll make it. Not happy? Return it. But it better have gotten sweaty (and been washed) - he wants you to USE the thing, try it out, see if it is or isn\'t right for you. But maybe best of all - he\'s inspired by you, Average Joe, and has YOU in mind when he\'s at work designing, building, and distrubuting his products.\r\n\r\n\r\nJosh is pretty cool, too.
\r\nThrough our conversation I got to learn a lot about Josh himself, too. I learned that, apparently, \"gravel biking\" is a different sport than mountain biking. I also learned what an \"adventure race\" really is, that you navigate it with a map and compass, and that not only are running, biking, swimming and kayaking involved... but sometimes, so is roller blading! More than that, though, I learned about Josh\'s travels, his family, and got a little insight into what makes him tick. Through all this, ultimately, I saw what brought him to where he is today, and why Orange Mud is how it is.\r\n\r\nI have to say, after our chat, I\'m all about Orange Mud. I love their gear (I\'m testing out the Endurance Pack 2.0), I love their culture, and I love what they stand for. If you\'re looking for a new hydration pack, you should check them out. And you should DEFINITELY give a listen to episode 97 of the So THIS Is Fitness podcast so you can hear our whole chat. You\'ll probably dig it just as much as I did.\r\n\r\nOh, and we\'re giving away his best-selling product! (check out the rafflecopter widget at the bottom of this post).\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\n\r\n
\r\n\r\nWhat\'s in this episode:
\r\n\r\n - We finally talk about the stellar couple of weeks I’ve been having
\r\n - We BRIEFLY preview the next few episodes
\r\n - And we get into my chat with Josh Sprague, where we talk\r\n
\r\n - About him, his life, and his adventures
\r\n - What Orange Mud is, and how it started
\r\n - And how he operates his business… and why.
\r\n
\r\n \r\n
\r\nEpisode Resources:
\r\n\r\n - Time Management blog on \"So THIS Is Fitness...\"
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n\r\na Rafflecopter giveaway\r\n','Adventure, Hydration, And A Culture Of Care (Podcast #97)','Sometimes an idea develops into something you weren\'t expecting. That\'s what happened with this podcast episode. It\'s also what happened with Orange Mud and their hydration products.','inherit','closed','closed','','1810-revision-v1','','','2018-09-01 13:31:23','2018-09-01 17:31:23','',1810,'http://sothisisfitness.com/2018/09/1810-revision-v1.html',0,'revision','',0),(1827,1,'2018-09-01 13:31:58','2018-09-01 17:31:58','Sometimes the best things happen by accident.
\r\nSometimes an idea develops into something you weren\'t expecting. That\'s what happened with this podcast episode. It\'s also what happened with Orange Mud and their hydration products. In chatting with Josh Sprague (Founder & CEO of Orange Mud) I learned all about his adventures, hydration on the trail, and the culture of care that\'s developed at Orange Mud.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI love when I hear things like this.
\r\nI have a habit of setting myself up for success with interviews and product reviews. What I mean by that is, I usually only ever seek out or respond to opportunities that I have a feeling I\'m going to like or that will go well. I suppose that\'s more or less how many people tend to operate, huh? Usually, it works out the way I figure it will. Every once in a while I\'m proven wrong. Sometimes, though, it goes even better than I expected. Sometimes I learn things about a person, product, or company that make me fall in love. That\'s what happened with NOW Foods, and it seems to be happening with Orange Mud.\r\n\"It\'s about more than profit.\"
\r\nI had an opportunity to get Josh Sprague on my show a while back. He\'s an adventure athlete, ultramarathoner, and all-around badass. He\'s also the Founder and CEO of Orange Mud - a hydration company that sells a ton of products like vests, packs, and the infamous \"HydraQuiver\". It took me a while to respond, but I finally did, and we set up the interview. Once we started talking... I\'ve gotta say, the conversation didn\'t go where I thought it would. We spent a LOT more time on some things, a lot LESS time on other things, and went places I wasn\'t even expecting to go. In the end, I learned a LOT about Josh, Orange Mud, and what they\'re both really all about. And I have to say... I\'m really impressed and really diggin\' it.\r\nIt\'s all about taking care of people.
\r\nThat\'s really the main message I got from Josh and Orange Mud - at the end of the day, it\'s about taking care of people. REAL people. The ones who are out there doing their thing every day. The ones who are middle or even back-of-the-pack runners. He\'s not super concerned about elite athletes, and he has no patience for prima donnas and the overly self-important. He\'s here for us. Josh and his team at Orange Mud have cultivated what I can only describe as a real \"culture of care\". He wants you to be taken care of and have what you need when you\'re out there taking on your sport / activity of choice. He wants you to have a comfortable pack that fits well and stores what you need. It doesn\'t matter your size, shape, or gender - he\'s got something for you. And if he doesn\'t? He\'ll make it. Not happy? Return it. But it better have gotten sweaty (and been washed) - he wants you to USE the thing, try it out, see if it is or isn\'t right for you. But maybe best of all - he\'s inspired by you, Average Joe, and has YOU in mind when he\'s at work designing, building, and distrubuting his products.\r\n\r\n\r\nJosh is pretty cool, too.
\r\nThrough our conversation I got to learn a lot about Josh himself, too. I learned that, apparently, \"gravel biking\" is a different sport than mountain biking. I also learned what an \"adventure race\" really is, that you navigate it with a map and compass, and that not only are running, biking, swimming and kayaking involved... but sometimes, so is roller blading! More than that, though, I learned about Josh\'s travels, his family, and got a little insight into what makes him tick. Through all this, ultimately, I saw what brought him to where he is today, and why Orange Mud is how it is.\r\n\r\nI have to say, after our chat, I\'m all about Orange Mud. I love their gear (I\'m testing out the Endurance Pack 2.0), I love their culture, and I love what they stand for. If you\'re looking for a new hydration pack, you should check them out. And you should DEFINITELY give a listen to episode 97 of the So THIS Is Fitness podcast so you can hear our whole chat. You\'ll probably dig it just as much as I did.\r\n\r\nOh, and we\'re giving away his best-selling product! (check out the rafflecopter widget at the bottom of this post).\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\n\r\n
\r\n\r\n\r\n\r\n
\r\n\r\nWhat\'s in this episode:
\r\n\r\n - We finally talk about the stellar couple of weeks I’ve been having
\r\n - We BRIEFLY preview the next few episodes
\r\n - And we get into my chat with Josh Sprague, where we talk\r\n
\r\n - About him, his life, and his adventures
\r\n - What Orange Mud is, and how it started
\r\n - And how he operates his business… and why.
\r\n
\r\n \r\n
\r\nEpisode Resources:
\r\n\r\n - Time Management blog on \"So THIS Is Fitness...\"
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n\r\na Rafflecopter giveaway\r\n','Adventure, Hydration, And A Culture Of Care (Podcast #97)','Sometimes an idea develops into something you weren\'t expecting. That\'s what happened with this podcast episode. It\'s also what happened with Orange Mud and their hydration products.','inherit','closed','closed','','1810-revision-v1','','','2018-09-01 13:31:58','2018-09-01 17:31:58','',1810,'http://sothisisfitness.com/2018/09/1810-revision-v1.html',0,'revision','',0),(1814,1,'2018-09-01 11:26:23','2018-09-01 15:26:23','Nobody said it was going to be easy.
\r\nWhatever you\'re after, it\'s going to have its challenges. They say \"if you want it bad enough you\'ll find a way\". What happens, though, when you find you haven\'t been wanting it as bad as you thought?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nMy priorities have been off.
\r\nSee - I was one of those people that THOUGHT he knew how bad he wanted a thing, and I thought I was prioritizing my life appropriately. But after falling behind in my running and overall fitness for quite some time, and finally going 4 weeks without posting a new podcast episode, well - I realized where I was really at.\r\nAnd where I found myself... was a place that was ALMOST right.
\r\nWhile I wasn\'t nailing it with health & fitness, I was giving attention to the other areas of my life that had been neglected in pursuit of my goals. And now, seeing where things have gone, I think I understand what needs to be done. I think I see how to make it ALL work. And maybe I can help YOU figure it out too.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\nWhat\'s in this episode:
\r\n\r\n - \r\n
\r\n - We talk about where I’ve been, why the hiatus, and what comes next
\r\n
\r\n \r\n
\r\n\r\n - \r\n
\r\n - Enjoying life and getting the most out of things
\r\n
\r\n \r\n
\r\n\r\n - And the age-old saying - if you want it bad enough… you’ll find a way.
\r\n
\r\nEpisode Resources:
\r\nTime Management blog on \"So THIS Is Fitness...\"\r\n\r\nSupport us on Patreon! Follow This Link!\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n','What Really Matters? If You Want It Bad Enough... (Ep. 94)','','inherit','closed','closed','','1746-revision-v1','','','2018-09-01 11:26:23','2018-09-01 15:26:23','',1746,'http://sothisisfitness.com/2018/09/1746-revision-v1.html',0,'revision','',0),(1843,1,'2018-09-07 20:37:39','2018-09-08 00:37:39','Reaching a goal isn\'t as easy as \"go work out\".
\r\nUnfortunately, most people seem to think it is. What\'s so bad about \"working out\", though? Why do I need to be \"training\"?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay! All opinions are my own, never bought or sold.)\r\nTraining is the road to success. Working out is a hamster wheel.
\r\nIt\'s easy to fall into the trap of \"working out\" when you think you\'re progressing toward your goals. Most every fitness professional will tell you that we see it all the time. After listening to this episode, you, too, will likely see this everywhere you look - perhaps even in the mirror.\r\n\r\nIn this episode Coach Darrell discusses \"training\" and \"working out\" in depth. He breaks down the differences between the two, including 7 crucial identifying factors. He also shares ways to further ensure your health & fitness success, including how exactly a support system can keep you afloat, and how a Coach can be your key to training success.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\nOn This Episode:
\r\n\r\n - A MIND-BLOWING pair of socks has changed running forever.
\r\n - Darrell and Megan are: Living In Stride (a new podcast coming soon!)
\r\n - How have Darrell\'s runs been different lately, and how does it affect ME?
\r\n - We discuss the differences between \"training\" and \"working out\".\r\n
\r\n - how to know which YOU\'RE doing
\r\n - why you DEFINITELY want to be training. Yes, even YOU!
\r\n - How to improve your odds of success in your training efforts.
\r\n
\r\n \r\n
\r\nEpisode Resources:
\r\n\r\n - AfterShokz Trekz Air Bone Conduction Headphones
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nReady to improve your health & fitness with Coach Darrell via Virtual Coaching? Click here!
\r\n***Coming soon*** - Check out Darrell & Megan\'s new podcast - Living In Stride! Official Launch 9/20/18. Listen to Episode 0 now!\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n','How To Know If You\'re Training Or Just Working Out','Reaching a goal isn\'t as easy as \"go work out\". Unfortunately, most people seem to think it is. What\'s so bad about \"working out\", though? Why do I need to \"train\"?','inherit','closed','closed','','1829-revision-v1','','','2018-09-07 20:37:39','2018-09-08 00:37:39','',1829,'http://sothisisfitness.com/2018/09/1829-revision-v1.html',0,'revision','',0),(1828,1,'2018-09-01 13:33:05','2018-09-01 17:33:05','Sometimes the best things happen by accident.
\r\nSometimes an idea develops into something you weren\'t expecting. That\'s what happened with this podcast episode. It\'s also what happened with Orange Mud and their hydration products. In chatting with Josh Sprague (Founder & CEO of Orange Mud) I learned all about his adventures, hydration on the trail, and the culture of care that\'s developed at Orange Mud.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI love when I hear things like this.
\r\nI have a habit of setting myself up for success with interviews and product reviews. What I mean by that is, I usually only ever seek out or respond to opportunities that I have a feeling I\'m going to like or that will go well. I suppose that\'s more or less how many people tend to operate, huh? Usually, it works out the way I figure it will. Every once in a while I\'m proven wrong. Sometimes, though, it goes even better than I expected. Sometimes I learn things about a person, product, or company that make me fall in love. That\'s what happened with NOW Foods, and it seems to be happening with Orange Mud.\r\n\"It\'s about more than profit.\"
\r\nI had an opportunity to get Josh Sprague on my show a while back. He\'s an adventure athlete, ultramarathoner, and all-around badass. He\'s also the Founder and CEO of Orange Mud - a hydration company that sells a ton of products like vests, packs, and the infamous \"HydraQuiver\". It took me a while to respond, but I finally did, and we set up the interview. Once we started talking... I\'ve gotta say, the conversation didn\'t go where I thought it would. We spent a LOT more time on some things, a lot LESS time on other things, and went places I wasn\'t even expecting to go. In the end, I learned a LOT about Josh, Orange Mud, and what they\'re both really all about. And I have to say... I\'m really impressed and really diggin\' it.\r\nIt\'s all about taking care of people.
\r\nThat\'s really the main message I got from Josh and Orange Mud - at the end of the day, it\'s about taking care of people. REAL people. The ones who are out there doing their thing every day. The ones who are middle or even back-of-the-pack runners. He\'s not super concerned about elite athletes, and he has no patience for prima donnas and the overly self-important. He\'s here for us. Josh and his team at Orange Mud have cultivated what I can only describe as a real \"culture of care\". He wants you to be taken care of and have what you need when you\'re out there taking on your sport / activity of choice. He wants you to have a comfortable pack that fits well and stores what you need. It doesn\'t matter your size, shape, or gender - he\'s got something for you. And if he doesn\'t? He\'ll make it. Not happy? Return it. But it better have gotten sweaty (and been washed) - he wants you to USE the thing, try it out, see if it is or isn\'t right for you. But maybe best of all - he\'s inspired by you, Average Joe, and has YOU in mind when he\'s at work designing, building, and distrubuting his products.\r\n\r\n\r\nJosh is pretty cool, too.
\r\nThrough our conversation I got to learn a lot about Josh himself, too. I learned that, apparently, \"gravel biking\" is a different sport than mountain biking. I also learned what an \"adventure race\" really is, that you navigate it with a map and compass, and that not only are running, biking, swimming and kayaking involved... but sometimes, so is roller blading! More than that, though, I learned about Josh\'s travels, his family, and got a little insight into what makes him tick. Through all this, ultimately, I saw what brought him to where he is today, and why Orange Mud is how it is.\r\n\r\nI have to say, after our chat, I\'m all about Orange Mud. I love their gear (I\'m testing out the Endurance Pack 2.0), I love their culture, and I love what they stand for. If you\'re looking for a new hydration pack, you should check them out. And you should DEFINITELY give a listen to episode 97 of the So THIS Is Fitness podcast so you can hear our whole chat. You\'ll probably dig it just as much as I did.\r\n\r\nOh, and we\'re giving away his best-selling product! (check out the rafflecopter widget at the bottom of this post).\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\n\r\n
\r\n\r\n\r\n\r\n
\r\n\r\nWhat\'s in this episode:
\r\n\r\n - We finally talk about the stellar couple of weeks I’ve been having
\r\n - We BRIEFLY preview the next few episodes
\r\n - And we get into my chat with Josh Sprague, where we talk\r\n
\r\n - About him, his life, and his adventures
\r\n - What Orange Mud is, and how it started
\r\n - And how he operates his business… and why.
\r\n
\r\n \r\n
\r\nEpisode Resources:
\r\n\r\n - Orange Mud Website
\r\n - AfterShokz Trekz Air Bone Conduction Headphones
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n\r\na Rafflecopter giveaway\r\n','Adventure, Hydration, And A Culture Of Care (Podcast #97)','Sometimes an idea develops into something you weren\'t expecting. That\'s what happened with this podcast episode. It\'s also what happened with Orange Mud and their hydration products.','inherit','closed','closed','','1810-revision-v1','','','2018-09-01 13:33:05','2018-09-01 17:33:05','',1810,'http://sothisisfitness.com/2018/09/1810-revision-v1.html',0,'revision','',0),(1824,1,'2018-09-01 13:30:24','2018-09-01 17:30:24','Sometimes the best things happen by accident.
\r\nSometimes an idea develops into something you weren\'t expecting. That\'s what happened with this podcast episode. It\'s also what happened with Orange Mud and their hydration products. In chatting with Josh Sprague (Founder & CEO of Orange Mud) I learned all about his adventures, hydration on the trail, and the culture of care that\'s developed at Orange Mud.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\n\r\n\r\n\r\n \r\n\r\n \r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI love when I hear things like this.
\r\nI have a habit of setting myself up for success with interviews and product reviews. What I mean by that is, I usually only ever seek out or respond to opportunities that I have a feeling I\'m going to like or that will go well. I suppose that\'s more or less how many people tend to operate, huh? Usually, it works out the way I figure it will. Every once in a while I\'m proven wrong. Sometimes, though, it goes even better than I expected. Sometimes I learn things about a person, product, or company that make me fall in love. That\'s what happened with NOW Foods, and it seems to be happening with Orange Mud.\r\n\"It\'s about more than profit.\"
\r\nI had an opportunity to get Josh Sprague on my show a while back. He\'s an adventure athlete, ultramarathoner, and all-around badass. He\'s also the Founder and CEO of Orange Mud - a hydration company that sells a ton of products like vests, packs, and the infamous \"HydraQuiver\". It took me a while to respond, but I finally did, and we set up the interview. Once we started talking... I\'ve gotta say, the conversation didn\'t go where I thought it would. We spent a LOT more time on some things, a lot LESS time on other things, and went places I wasn\'t even expecting to go. In the end, I learned a LOT about Josh, Orange Mud, and what they\'re both really all about. And I have to say... I\'m really impressed and really diggin\' it.\r\nIt\'s all about taking care of people.
\r\nThat\'s really the main message I got from Josh and Orange Mud - at the end of the day, it\'s about taking care of people. REAL people. The ones who are out there doing their thing every day. The ones who are middle or even back-of-the-pack runners. He\'s not super concerned about elite athletes, and he has no patience for prima donnas and the overly self-important. He\'s here for us. Josh and his team at Orange Mud have cultivated what I can only describe as a real \"culture of care\". He wants you to be taken care of and have what you need when you\'re out there taking on your sport / activity of choice. He wants you to have a comfortable pack that fits well and stores what you need. It doesn\'t matter your size, shape, or gender - he\'s got something for you. And if he doesn\'t? He\'ll make it. Not happy? Return it. But it better have gotten sweaty (and been washed) - he wants you to USE the thing, try it out, see if it is or isn\'t right for you. But maybe best of all - he\'s inspired by you, Average Joe, and has YOU in mind when he\'s at work designing, building, and distrubuting his products.\r\n\r\n\r\nJosh is pretty cool, too.
\r\nThrough our conversation I got to learn a lot about Josh himself, too. I learned that, apparently, \"gravel biking\" is a different sport than mountain biking. I also learned what an \"adventure race\" really is, that you navigate it with a map and compass, and that not only are running, biking, swimming and kayaking involved... but sometimes, so is roller blading! More than that, though, I learned about Josh\'s travels, his family, and got a little insight into what makes him tick. Through all this, ultimately, I saw what brought him to where he is today, and why Orange Mud is how it is.\r\n\r\nI have to say, after our chat, I\'m all about Orange Mud. I love their gear (I\'m testing out the Endurance Pack 2.0), I love their culture, and I love what they stand for. If you\'re looking for a new hydration pack, you should check them out. And you should DEFINITELY give a listen to episode 97 of the So THIS Is Fitness podcast so you can hear our whole chat. You\'ll probably dig it just as much as I did.\r\n\r\nOh, and we\'re giving away his best-selling product! (check out the rafflecopter widget at the bottom of this post).\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\n\r\n\r\nWhat\'s in this episode:
\r\n\r\n - We finally talk about the stellar couple of weeks I’ve been having
\r\n - We BRIEFLY preview the next few episodes
\r\n - And we get into my chat with Josh Sprague, where we talk\r\n
\r\n - About him, his life, and his adventures
\r\n - What Orange Mud is, and how it started
\r\n - And how he operates his business… and why.
\r\n
\r\n \r\n
\r\nEpisode Resources:
\r\n\r\n - Time Management blog on \"So THIS Is Fitness...\"
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n\r\na Rafflecopter giveaway\r\n','Adventure, Hydration, And A Culture Of Care (Podcast #97)','Sometimes an idea develops into something you weren\'t expecting. That\'s what happened with this podcast episode. It\'s also what happened with Orange Mud and their hydration products.','inherit','closed','closed','','1810-revision-v1','','','2018-09-01 13:30:24','2018-09-01 17:30:24','',1810,'http://sothisisfitness.com/2018/09/1810-revision-v1.html',0,'revision','',0),(1817,1,'2018-09-01 13:23:20','2018-09-01 17:23:20','','STIF Pod Cover #97 - josh sprague instagram square','','inherit','open','closed','','stif-pod-cover-97-josh-sprague-instagram-square','','','2018-09-01 13:23:43','2018-09-01 17:23:43','',1810,'http://sothisisfitness.com/wp-content/uploads/2018/09/STIF-Pod-Cover-97-josh-sprague-instagram-square.png',0,'attachment','image/png',0),(1818,1,'2018-09-01 13:23:32','2018-09-01 17:23:32','','STIF Pod Cover #97 - Adventure Hydration Josh Sprague fb link size','','inherit','open','closed','','stif-pod-cover-97-adventure-hydration-josh-sprague-fb-link-size','','','2018-09-01 13:23:50','2018-09-01 17:23:50','',1810,'http://sothisisfitness.com/wp-content/uploads/2018/09/STIF-Pod-Cover-97-Adventure-Hydration-Josh-Sprague-fb-link-size.png',0,'attachment','image/png',0),(1825,1,'2018-09-01 13:30:55','2018-09-01 17:30:55','Sometimes the best things happen by accident.
\r\nSometimes an idea develops into something you weren\'t expecting. That\'s what happened with this podcast episode. It\'s also what happened with Orange Mud and their hydration products. In chatting with Josh Sprague (Founder & CEO of Orange Mud) I learned all about his adventures, hydration on the trail, and the culture of care that\'s developed at Orange Mud.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\r\nI love when I hear things like this.
\r\nI have a habit of setting myself up for success with interviews and product reviews. What I mean by that is, I usually only ever seek out or respond to opportunities that I have a feeling I\'m going to like or that will go well. I suppose that\'s more or less how many people tend to operate, huh? Usually, it works out the way I figure it will. Every once in a while I\'m proven wrong. Sometimes, though, it goes even better than I expected. Sometimes I learn things about a person, product, or company that make me fall in love. That\'s what happened with NOW Foods, and it seems to be happening with Orange Mud.\r\n\"It\'s about more than profit.\"
\r\nI had an opportunity to get Josh Sprague on my show a while back. He\'s an adventure athlete, ultramarathoner, and all-around badass. He\'s also the Founder and CEO of Orange Mud - a hydration company that sells a ton of products like vests, packs, and the infamous \"HydraQuiver\". It took me a while to respond, but I finally did, and we set up the interview. Once we started talking... I\'ve gotta say, the conversation didn\'t go where I thought it would. We spent a LOT more time on some things, a lot LESS time on other things, and went places I wasn\'t even expecting to go. In the end, I learned a LOT about Josh, Orange Mud, and what they\'re both really all about. And I have to say... I\'m really impressed and really diggin\' it.\r\nIt\'s all about taking care of people.
\r\nThat\'s really the main message I got from Josh and Orange Mud - at the end of the day, it\'s about taking care of people. REAL people. The ones who are out there doing their thing every day. The ones who are middle or even back-of-the-pack runners. He\'s not super concerned about elite athletes, and he has no patience for prima donnas and the overly self-important. He\'s here for us. Josh and his team at Orange Mud have cultivated what I can only describe as a real \"culture of care\". He wants you to be taken care of and have what you need when you\'re out there taking on your sport / activity of choice. He wants you to have a comfortable pack that fits well and stores what you need. It doesn\'t matter your size, shape, or gender - he\'s got something for you. And if he doesn\'t? He\'ll make it. Not happy? Return it. But it better have gotten sweaty (and been washed) - he wants you to USE the thing, try it out, see if it is or isn\'t right for you. But maybe best of all - he\'s inspired by you, Average Joe, and has YOU in mind when he\'s at work designing, building, and distrubuting his products.\r\n\r\n\r\nJosh is pretty cool, too.
\r\nThrough our conversation I got to learn a lot about Josh himself, too. I learned that, apparently, \"gravel biking\" is a different sport than mountain biking. I also learned what an \"adventure race\" really is, that you navigate it with a map and compass, and that not only are running, biking, swimming and kayaking involved... but sometimes, so is roller blading! More than that, though, I learned about Josh\'s travels, his family, and got a little insight into what makes him tick. Through all this, ultimately, I saw what brought him to where he is today, and why Orange Mud is how it is.\r\n\r\nI have to say, after our chat, I\'m all about Orange Mud. I love their gear (I\'m testing out the Endurance Pack 2.0), I love their culture, and I love what they stand for. If you\'re looking for a new hydration pack, you should check them out. And you should DEFINITELY give a listen to episode 97 of the So THIS Is Fitness podcast so you can hear our whole chat. You\'ll probably dig it just as much as I did.\r\n\r\nOh, and we\'re giving away his best-selling product! (check out the rafflecopter widget at the bottom of this post).\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\n\r\n\r\nWhat\'s in this episode:
\r\n\r\n - We finally talk about the stellar couple of weeks I’ve been having
\r\n - We BRIEFLY preview the next few episodes
\r\n - And we get into my chat with Josh Sprague, where we talk\r\n
\r\n - About him, his life, and his adventures
\r\n - What Orange Mud is, and how it started
\r\n - And how he operates his business… and why.
\r\n
\r\n \r\n
\r\nEpisode Resources:
\r\n\r\n - Time Management blog on \"So THIS Is Fitness...\"
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nInterested in working with Darrell?
\r\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Reviews on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\nTo listen, you can either use the player below OR browse the following links:\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n\r\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\r\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\r\n
\r\n\r\n\r\na Rafflecopter giveaway\r\n','Adventure, Hydration, And A Culture Of Care (Podcast #97)','Sometimes an idea develops into something you weren\'t expecting. That\'s what happened with this podcast episode. It\'s also what happened with Orange Mud and their hydration products.','inherit','closed','closed','','1810-revision-v1','','','2018-09-01 13:30:55','2018-09-01 17:30:55','',1810,'http://sothisisfitness.com/2018/09/1810-revision-v1.html',0,'revision','',0),(1854,1,'2018-09-13 19:21:42','2018-09-13 23:21:42','','STIF Pod 99 - couch to motherhood IG','','inherit','open','closed','','stif-pod-99-couch-to-motherhood-ig','','','2018-09-13 19:22:05','2018-09-13 23:22:05','',1850,'http://sothisisfitness.com/wp-content/uploads/2018/09/STIF-Pod-99-couch-to-motherhood-IG.png',0,'attachment','image/png',0),(1841,1,'2018-09-07 20:35:23','2018-09-08 00:35:23','Reaching a goal isn\'t as easy as \"go work out\".
\r\nUnfortunately, most people seem to think it is. What\'s so bad about \"working out\", though? Why do I need to be \"training\"?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay! All opinions are my own, never bought or sold.)\r\nTraining is the road to success. Working out is a hamster wheel.
\r\nIt\'s easy to fall into the trap of \"working out\" when you think you\'re progressing toward your goals. Most every fitness professional will tell you that we see it all the time. After listening to this episode, you, too, will likely see this everywhere you look - perhaps even in the mirror.\r\n\r\nIn this episode Coach Darrell discusses \"training\" and \"working out\" in depth. He breaks down the differences between the two, including 7 crucial identifying factors. He also shares ways to further ensure your health & fitness success, including how exactly a support system can keep you afloat, and how a Coach can be your key to training success.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\nOn This Episode:
\r\n\r\n - A MIND-BLOWING pair of socks has changed running forever.
\r\n - Darrell and Megan are: Living In Stride (a new podcast coming soon!)
\r\n - How have Darrell\'s runs been different lately, and how does it affect ME?
\r\n - We discuss the differences between \"training\" and \"working out\".\r\n
\r\n - how to know which YOU\'RE doing
\r\n - why you DEFINITELY want to be training. Yes, even YOU!
\r\n - How to improve your odds of success in your training efforts.
\r\n
\r\n \r\n
\r\nEpisode Resources:
\r\n\r\n - AfterShokz Trekz Air Bone Conduction Headphones
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nReady to improve your health & fitness with Coach Darrell via Virtual Coaching? Click here!
\r\n***Coming soon*** - Check out Darrell & Megan\'s new podcast - Living In Stride! Official Launch 9/20/18. Listen to Episode 0 now!\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n[http://sothisisfitness.libsyn.com/98-how-to-know-if-youre-training-or-just-working-out]','How To Know If You\'re Training Or Just Working Out','Reaching a goal isn\'t as easy as \"go work out\". Unfortunately, most people seem to think it is. What\'s so bad about \"working out\", though? Why do I need to \"train\"?','inherit','closed','closed','','1829-revision-v1','','','2018-09-07 20:35:23','2018-09-08 00:35:23','',1829,'http://sothisisfitness.com/2018/09/1829-revision-v1.html',0,'revision','',0),(1855,1,'2018-09-13 19:23:01','2018-09-13 23:23:01','Life is funny sometimes.
\r\nEvery once in a while, our lives are affected in the most profound way. Often, the catalyst is something we never would\'ve expected.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nhttps://oembed.libsyn.com/embed?item_id=7044529\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay! All opinions are my own, never bought or sold.)\r\nThe after-effects of these moments can be huge.
\r\nFor Kristen Winger, this couldn\'t be more accurate. Before, she was a regular woman, with a regular job, living a regular life. She had problems she was dealing with, and health issues of course - but who doesn\'t? Then, innocently enough, running came along and slowly changed everything.\r\n\r\nIn this episode Kristen Winger joins us to share the story of her lifechanging journey. We learn what life was like when this all started, and how running entered the picture. She shares how she slowly went deeper down the proverbial rabbit hole until she found herself staring down her first full marathon. We get personal, and learn how running helped her become a mother, and what exactly the thought process is that continues to propel her forward. Finally, we talk about her biggest undertaking yet - the Ghost Train Rail Trail Race 100 Miler.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\nOn This Episode:
\r\n\r\n - We meet long-time listener and amazing human being Kristen Winger and learn\r\n
\r\n - How she got into running
\r\n - What it did for her health
\r\n - The importance of a strong support system
\r\n - And How it all helped make motherhood possible
\r\n
\r\n \r\n - Along the way we touch on a lot of local stuff, which will all be linked to in the show notes, including\r\n
\r\n - Running Around Plymouth
\r\n - AnneMarie Winchester & South Shore Race Management
\r\n - Marathon Sports and stellar staff members Steve Infascelli and Mark Hughes
\r\n - And a BUNCH of local races
\r\n
\r\n \r\n - And it all leads up to Kristen’s biggest adventure coming this October - Ghost Train Rail Trail Race 100 Miler
\r\n
\r\nEpisode Resources:
\r\n\r\n - South Shore Race Management
\r\n - Marathon Sports
\r\n - Marathon Sports Plymouth Facebook
\r\n - Running Around Plymouth Facebook Group
\r\n - Pineland Farms Trail Festival
\r\n - Ghost Train Rail Trail Race
\r\n - AfterShokz Trekz Air Bone Conduction Headphones
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nReady to improve your health & fitness with Coach Darrell via Virtual Coaching? Click here!
\r\n***Coming soon*** - Check out Darrell & Megan\'s new podcast - Living In Stride! Official Launch 9/20/18. Listen to Episode 0 now!\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\nhttps://oembed.libsyn.com/embed?item_id=7044529','A Lifechanging Journey From Couch To Motherhood... And Ultramarathons. (Podcast #99)','Life is funny sometimes.\r\nEvery once in a while, our lives are affected in the most profound way. Often, the catalyst is something we never would\'ve expected.','inherit','closed','closed','','1850-revision-v1','','','2018-09-13 19:23:01','2018-09-13 23:23:01','',1850,'http://sothisisfitness.com/2018/09/1850-revision-v1.html',0,'revision','',0),(1853,1,'2018-09-13 19:20:47','2018-09-13 23:20:47','#99 - A Lifechanging Journey From Couch To Motherhood... And Ultramarathons.
Life is funny sometimes. Unfortunately, most people seem to think it is. What\'s so bad about \"working out\", though? Why do I need to be \"training\"? (Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay!
','','','publish','closed','closed','','20e8a94f37f99d2d788c0606e23cf7aa','','','2018-09-13 19:20:47','2018-09-13 23:20:47','',0,'http://sothisisfitness.com/2018/09/20e8a94f37f99d2d788c0606e23cf7aa.html',0,'oembed_cache','',0),(1852,1,'2018-09-13 16:46:11','2018-09-13 20:46:11','Life is funny sometimes.
\r\nEvery once in a while, our lives are affected in the most profound way. Often, the catalyst is something we never would\'ve expected.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay! All opinions are my own, never bought or sold.)\r\nThe after-effects of these moments can be huge.
\r\nFor Kristen Winger, this couldn\'t be more accurate. Before, she was a regular woman, with a regular job, living a regular life. She had problems she was dealing with, and health issues of course - but who doesn\'t? Then, innocently enough, running came along and slowly changed everything.\r\n\r\nIn this episode Kristen Winger joins us to share the story of her lifechanging journey. We learn what life was like when this all started, and how running entered the picture. She shares how she slowly went deeper down the proverbial rabbit hole until she found herself staring down her first full marathon. We get personal, and learn how running helped her become a mother, and what exactly the thought process is that continues to propel her forward. Finally, we talk about her biggest undertaking yet - the Ghost Train Rail Trail Race 100 Miler.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\nOn This Episode:
\r\n\r\n - We meet long-time listener and amazing human being Kristen Winger and learn\r\n
\r\n - How she got into running
\r\n - What it did for her health
\r\n - The importance of a strong support system
\r\n - And How it all helped make motherhood possible
\r\n
\r\n \r\n - Along the way we touch on a lot of local stuff, which will all be linked to in the show notes, including\r\n
\r\n - Running Around Plymouth
\r\n - AnneMarie Winchester & South Shore Race Management
\r\n - Marathon Sports and stellar staff members Steve Infascelli and Mark Hughes
\r\n - And a BUNCH of local races
\r\n
\r\n \r\n - And it all leads up to Kristen’s biggest adventure coming this October - Ghost Train Rail Trail Race 100 Miler
\r\n
\r\nEpisode Resources:
\r\n\r\n - South Shore Race Management
\r\n - Marathon Sports
\r\n - Marathon Sports Plymouth Facebook
\r\n - Running Around Plymouth Facebook Group
\r\n - Pineland Farms Trail Festival
\r\n - Ghost Train Rail Trail Race
\r\n - AfterShokz Trekz Air Bone Conduction Headphones
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nReady to improve your health & fitness with Coach Darrell via Virtual Coaching? Click here!
\r\n***Coming soon*** - Check out Darrell & Megan\'s new podcast - Living In Stride! Official Launch 9/20/18. Listen to Episode 0 now!\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n','A Lifechanging Journey From Couch To Motherhood... And Ultramarathons.','Life is funny sometimes.\r\nEvery once in a while, our lives are affected in the most profound way. Often, the catalyst is something we never would\'ve expected.','inherit','closed','closed','','1850-revision-v1','','','2018-09-13 16:46:11','2018-09-13 20:46:11','',1850,'http://sothisisfitness.com/2018/09/1850-revision-v1.html',0,'revision','',0),(1842,1,'2018-09-07 20:36:24','2018-09-08 00:36:24','Reaching a goal isn\'t as easy as \"go work out\".
\r\nUnfortunately, most people seem to think it is. What\'s so bad about \"working out\", though? Why do I need to be \"training\"?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay! All opinions are my own, never bought or sold.)\r\nTraining is the road to success. Working out is a hamster wheel.
\r\nIt\'s easy to fall into the trap of \"working out\" when you think you\'re progressing toward your goals. Most every fitness professional will tell you that we see it all the time. After listening to this episode, you, too, will likely see this everywhere you look - perhaps even in the mirror.\r\n\r\nIn this episode Coach Darrell discusses \"training\" and \"working out\" in depth. He breaks down the differences between the two, including 7 crucial identifying factors. He also shares ways to further ensure your health & fitness success, including how exactly a support system can keep you afloat, and how a Coach can be your key to training success.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\nOn This Episode:
\r\n\r\n - A MIND-BLOWING pair of socks has changed running forever.
\r\n - Darrell and Megan are: Living In Stride (a new podcast coming soon!)
\r\n - How have Darrell\'s runs been different lately, and how does it affect ME?
\r\n - We discuss the differences between \"training\" and \"working out\".\r\n
\r\n - how to know which YOU\'RE doing
\r\n - why you DEFINITELY want to be training. Yes, even YOU!
\r\n - How to improve your odds of success in your training efforts.
\r\n
\r\n \r\n
\r\nEpisode Resources:
\r\n\r\n - AfterShokz Trekz Air Bone Conduction Headphones
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nReady to improve your health & fitness with Coach Darrell via Virtual Coaching? Click here!
\r\n***Coming soon*** - Check out Darrell & Megan\'s new podcast - Living In Stride! Official Launch 9/20/18. Listen to Episode 0 now!\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\nhttp://sothisisfitness.libsyn.com/98-how-to-know-if-youre-training-or-just-working-out','How To Know If You\'re Training Or Just Working Out','Reaching a goal isn\'t as easy as \"go work out\". Unfortunately, most people seem to think it is. What\'s so bad about \"working out\", though? Why do I need to \"train\"?','inherit','closed','closed','','1829-revision-v1','','','2018-09-07 20:36:24','2018-09-08 00:36:24','',1829,'http://sothisisfitness.com/2018/09/1829-revision-v1.html',0,'revision','',0),(1836,1,'2018-09-07 19:57:46','2018-09-07 23:57:46','','STIF Pod 98 - training working out - cover IG','','inherit','open','closed','','stif-pod-98-training-working-out-cover-ig-2','','','2018-09-07 19:58:09','2018-09-07 23:58:09','',1829,'http://sothisisfitness.com/wp-content/uploads/2018/09/STIF-Pod-98-training-working-out-cover-IG-1.png',0,'attachment','image/png',0),(1844,1,'2018-09-07 20:55:30','2018-09-08 00:55:30','','STIF Pod 98 - training working out - cover twitter','','inherit','open','closed','','stif-pod-98-training-working-out-cover-twitter','','','2018-09-07 20:55:52','2018-09-08 00:55:52','',1829,'http://sothisisfitness.com/wp-content/uploads/2018/09/STIF-Pod-98-training-working-out-cover-twitter.png',0,'attachment','image/png',0),(1845,1,'2018-09-07 20:55:40','2018-09-08 00:55:40','','STIF Pod 98 - training working out - cover fb','','inherit','open','closed','','stif-pod-98-training-working-out-cover-fb','','','2018-09-07 20:55:59','2018-09-08 00:55:59','',1829,'http://sothisisfitness.com/wp-content/uploads/2018/09/STIF-Pod-98-training-working-out-cover-fb.png',0,'attachment','image/png',0);
INSERT INTO `wp_ryff_posts` VALUES (1846,1,'2018-09-07 22:58:53','2018-09-08 02:58:53','S
\nSometimes an\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\n
\n\n\n\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast. Yay!)\nI love when I hear things like this.
\nI have a habit of setting myself up for success with interviews and product reviews. What I mean by that is, I usually only ever seek out or respond to opportunities that I have a feeling I\'m going to like or that will go well. I suppose that\'s more or less how many people tend to operate, huh? Usually, it works out the way I figure it will. Every once in a while I\'m proven wrong. Sometimes, though, it goes even better than I expected. Sometimes I learn things about a person, product, or company that make me fall in love. That\'s what happened with NOW Foods, and it seems to be happening with Orange Mud.\n\"It\'s about more than profit.\"
\nI had an opportunity to get Josh Sprague on my show a while back. He\'s an adventure athlete, ultramarathoner, and all-around badass. He\'s also the Founder and CEO of Orange Mud - a hydration company that sells a ton of products like vests, packs, and the infamous \"HydraQuiver\". It took me a while to respond, but I finally did, and we set up the interview. Once we started talking... I\'ve gotta say, the conversation didn\'t go where I thought it would. We spent a LOT more time on some things, a lot LESS time on other things, and went places I wasn\'t even expecting to go. In the end, I learned a LOT about Josh, Orange Mud, and what they\'re both really all about. And I have to say... I\'m really impressed and really diggin\' it.\nIt\'s all about taking care of people.
\nThat\'s really the main message I got from Josh and Orange Mud - at the end of the day, it\'s about taking care of people. REAL people. The ones who are out there doing their thing every day. The ones who are middle or even back-of-the-pack runners. He\'s not super concerned about elite athletes, and he has no patience for prima donnas and the overly self-important. He\'s here for us. Josh and his team at Orange Mud have cultivated what I can only describe as a real \"culture of care\". He wants you to be taken care of and have what you need when you\'re out there taking on your sport / activity of choice. He wants you to have a comfortable pack that fits well and stores what you need. It doesn\'t matter your size, shape, or gender - he\'s got something for you. And if he doesn\'t? He\'ll make it. Not happy? Return it. But it better have gotten sweaty (and been washed) - he wants you to USE the thing, try it out, see if it is or isn\'t right for you. But maybe best of all - he\'s inspired by you, Average Joe, and has YOU in mind when he\'s at work designing, building, and distrubuting his products.\n\n\nJosh is pretty cool, too.
\nThrough our conversation I got to learn a lot about Josh himself, too. I learned that, apparently, \"gravel biking\" is a different sport than mountain biking. I also learned what an \"adventure race\" really is, that you navigate it with a map and compass, and that not only are running, biking, swimming and kayaking involved... but sometimes, so is roller blading! More than that, though, I learned about Josh\'s travels, his family, and got a little insight into what makes him tick. Through all this, ultimately, I saw what brought him to where he is today, and why Orange Mud is how it is.\n\nI have to say, after our chat, I\'m all about Orange Mud. I love their gear (I\'m testing out the Endurance Pack 2.0), I love their culture, and I love what they stand for. If you\'re looking for a new hydration pack, you should check them out. And you should DEFINITELY give a listen to episode 97 of the So THIS Is Fitness podcast so you can hear our whole chat. You\'ll probably dig it just as much as I did.\n\nOh, and we\'re giving away his best-selling product! (check out the rafflecopter widget at the bottom of this post).\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\n
\n\n\n\n\n
\n\n\n\n
\n\nWhat\'s in this episode:
\n\n - We finally talk about the stellar couple of weeks I’ve been having
\n - We BRIEFLY preview the next few episodes
\n - And we get into my chat with Josh Sprague, where we talk\n
\n - About him, his life, and his adventures
\n - What Orange Mud is, and how it started
\n - And how he operates his business… and why.
\n
\n \n
\nEpisode Resources:
\n\n - Orange Mud Website
\n - AfterShokz Trekz Air Bone Conduction Headphones
\n - Support us on Patreon! Follow This Link!
\n
\nInterested in working with Darrell?
\nIf you don\'t live in Attleboro, or don\'t have an Anytime Fitness near you... consider working with Darrell anyway! Darrell is accepting Virtual Training Clients - it\'s about as close as you can get to working with him one-on-one in person without actually BEING in person. If you\'re ready to make a change and have it stick, e-mail Darrell@SoTHISIsFitness.com for more details.\nConnect with So THIS Is Fitness
\n\n - Podcast Archive on \"So, THIS Is Fitness...\"
\n - Reviews on \"So, THIS Is Fitness...\"
\n - Facebook
\n - Instagram
\n - The Fitwife\'s Instagram!
\n - Twitter
\n - E-mail - podcast@sothisisfitness.com
\n
\nListen to the So THIS Is Fitness Podcast
\nTo listen, you can either use the player below OR browse the following links:\n
\n.\n\n.\nSupport the show by supporting our sponsors!
\n\n - See how much Health IQ can save YOU on life insurance, you healthy person, you :)
\n - Audible (by Amazon) - Start your free 30 day trial of Audible now and get a free e-book!
\n
\n\n\na Rafflecopter giveaway\n','How To Know If You\'re Training Or Just Working Out (Podcast #98)','','inherit','closed','closed','','1829-autosave-v1','','','2018-09-07 22:58:53','2018-09-08 02:58:53','',1829,'http://sothisisfitness.com/2018/09/1829-autosave-v1.html',0,'revision','',0),(1851,1,'2018-09-13 16:27:41','2018-09-13 20:27:41','Reaching a goal isn\'t as easy as \"go work out\".
\r\nUnfortunately, most people seem to think it is. What\'s so bad about \"working out\", though? Why do I need to be \"training\"?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay! All opinions are my own, never bought or sold.)\r\nTraining is the road to success. Working out is a hamster wheel.
\r\nIt\'s easy to fall into the trap of \"working out\" when you think you\'re progressing toward your goals. Most every fitness professional will tell you that we see it all the time. After listening to this episode, you, too, will likely see this everywhere you look - perhaps even in the mirror.\r\n\r\nIn this episode Coach Darrell discusses \"training\" and \"working out\" in depth. He breaks down the differences between the two, including 7 crucial identifying factors. He also shares ways to further ensure your health & fitness success, including how exactly a support system can keep you afloat, and how a Coach can be your key to training success.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\nOn This Episode:
\r\n\r\n - A MIND-BLOWING pair of socks has changed running forever.
\r\n - Darrell and Megan are: Living In Stride (a new podcast coming soon!)
\r\n - How have Darrell\'s runs been different lately, and how does it affect ME?
\r\n - We discuss the differences between \"training\" and \"working out\".\r\n
\r\n - how to know which YOU\'RE doing
\r\n - why you DEFINITELY want to be training. Yes, even YOU!
\r\n - How to improve your odds of success in your training efforts.
\r\n
\r\n \r\n
\r\nEpisode Resources:
\r\n\r\n - AfterShokz Trekz Air Bone Conduction Headphones
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nReady to improve your health & fitness with Coach Darrell via Virtual Coaching? Click here!
\r\n***Coming soon*** - Check out Darrell & Megan\'s new podcast - Living In Stride! Official Launch 9/20/18. Listen to Episode 0 now!\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\n','How To Know If You\'re Training Or Just Working Out','Reaching a goal isn\'t as easy as \"go work out\". Unfortunately, most people seem to think it is. What\'s so bad about \"working out\", though? Why do I need to \"train\"?','inherit','closed','closed','','1829-revision-v1','','','2018-09-13 16:27:41','2018-09-13 20:27:41','',1829,'http://sothisisfitness.com/2018/09/1829-revision-v1.html',0,'revision','',0),(1856,1,'2018-09-13 19:26:50','2018-09-13 23:26:50','Life is funny sometimes.
\r\nEvery once in a while, our lives are affected in the most profound way. Often, the catalyst is something we never would\'ve expected.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nhttps://oembed.libsyn.com/embed?item_id=7044529\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay! All opinions are my own, never bought or sold.)\r\nThe after-effects of these moments can be huge.
\r\nFor Kristen Winger, this couldn\'t be more accurate. Before, she was a regular woman, with a regular job, living a regular life. She had problems she was dealing with, and health issues of course - but who doesn\'t? Then, innocently enough, running came along and slowly changed everything.\r\n\r\nIn this episode Kristen Winger joins us to share the story of her lifechanging journey. We learn what life was like when this all started, and how running entered the picture. She shares how she slowly went deeper down the proverbial rabbit hole until she found herself staring down her first full marathon. We get personal, and learn how running helped her become a mother, and what exactly the thought process is that continues to propel her forward. Finally, we talk about her biggest undertaking yet - the Ghost Train Rail Trail Race 100 Miler.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\nOn This Episode:
\r\n\r\n - We meet long-time listener and amazing human being Kristen Winger and learn\r\n
\r\n - How she got into running
\r\n - What it did for her health
\r\n - The importance of a strong support system
\r\n - And How it all helped make motherhood possible
\r\n
\r\n \r\n - Along the way we touch on a lot of local stuff, which will all be linked to in the show notes, including\r\n
\r\n - Running Around Plymouth
\r\n - AnneMarie Winchester & South Shore Race Management
\r\n - Marathon Sports and stellar staff members Steve Infascelli and Mark Hughes
\r\n - And a BUNCH of local races
\r\n
\r\n \r\n - And it all leads up to Kristen’s biggest adventure coming this October - Ghost Train Rail Trail Race 100 Miler
\r\n
\r\nEpisode Resources:
\r\n\r\n - South Shore Race Management
\r\n - Marathon Sports
\r\n - Marathon Sports Plymouth Facebook
\r\n - Running Around Plymouth Facebook Group
\r\n - Pineland Farms Trail Festival
\r\n - Ghost Train Rail Trail Race
\r\n - AfterShokz Trekz Air Bone Conduction Headphones
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nReady to improve your health & fitness with Coach Darrell via Virtual Coaching? Click here!
\r\n***Coming soon*** - Check out Darrell & Megan\'s new podcast - Living In Stride! Official Launch 9/20/18. Listen to Episode 0 now!\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\nhttps://oembed.libsyn.com/embed?item_id=7044529','A Lifechanging Journey From Couch To Motherhood... And Ultramarathons. (Podcast #99)','Life is funny sometimes. Every once in a while, our lives are affected in the most profound way. Often, the catalyst is something we never would\'ve expected.','inherit','closed','closed','','1850-revision-v1','','','2018-09-13 19:26:50','2018-09-13 23:26:50','',1850,'http://sothisisfitness.com/2018/09/1850-revision-v1.html',0,'revision','',0),(1866,1,'2018-09-21 09:19:56','2018-09-21 13:19:56','#99 - A Lifechanging Journey From Couch To Motherhood... And Ultramarathons.
Life is funny sometimes. Every once in a while, our lives are affected in the most profound way. Often, the catalyst is something we never would\'ve expected. (Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay!
','','','publish','closed','closed','','31c2d07c7f278f780e8c0843a37f5524','','','2018-09-23 12:15:09','2018-09-23 16:15:09','',0,'http://sothisisfitness.com/2018/09/31c2d07c7f278f780e8c0843a37f5524.html',0,'oembed_cache','',0),(1858,1,'2018-09-13 19:34:28','2018-09-13 23:34:28','','','','publish','closed','closed','','1858','','','2018-09-13 19:34:28','2018-09-13 23:34:28','',0,'http://sothisisfitness.com/?post_type=secondline_psb_post&p=1858',0,'secondline_psb_post','',0),(1859,1,'2018-09-13 19:37:01','2018-09-13 23:37:01','Life is funny sometimes.
\nEvery once in a while, our lives are affected in the most profound way. Often, the catalyst is something we never would\'ve expected.\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!
\n \n\n \n\nhttps://oembed.libsyn.com/embed?item_id=7044529\n\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay! All opinions are my own, never bought or sold.)\nThe after-effects of these moments can be huge.
\nFor Kristen Winger, this couldn\'t be more accurate. Before, she was a regular woman, with a regular job, living a regular life. She had problems she was dealing with, and health issues of course - but who doesn\'t? Then, innocently enough, running came along and slowly changed everything.\n\nIn this episode Kristen Winger joins us to share the story of her lifechanging journey. We learn what life was like when this all started, and how running entered the picture. She shares how she slowly went deeper down the proverbial rabbit hole until she found herself staring down her first full marathon. We get personal, and learn how running helped her become a mother, and what exactly the thought process is that continues to propel her forward. Finally, we talk about her biggest undertaking yet - the Ghost Train Rail Trail Race 100 Miler.\n\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\nOn This Episode:
\n\n - We meet long-time listener and amazing human being Kristen Winger and learn\n
\n - How she got into running
\n - What it did for her health
\n - The importance of a strong support system
\n - And How it all helped make motherhood possible
\n
\n \n - Along the way we touch on a lot of local stuff, which will all be linked to in the show notes, including\n
\n - Running Around Plymouth
\n - AnneMarie Winchester & South Shore Race Management
\n - Marathon Sports and stellar staff members Steve Infascelli and Mark Hughes
\n - And a BUNCH of local races
\n
\n \n - And it all leads up to Kristen’s biggest adventure coming this October - Ghost Train Rail Trail Race 100 Miler
\n
\nEpisode Resources:
\n\n - South Shore Race Management
\n - Marathon Sports
\n - Marathon Sports Plymouth Facebook
\n - Running Around Plymouth Facebook Group
\n - Pineland Farms Trail Festival
\n - Ghost Train Rail Trail Race
\n - AfterShokz Trekz Air Bone Conduction Headphones
\n - Support us on Patreon! Follow This Link!
\n
\nReady to improve your health & fitness with Coach Darrell via Virtual Coaching? Click here!
\n***Coming soon*** - Check out Darrell & Megan\'s new podcast - Living In Stride! Official Launch 9/20/18. Listen to Episode 0 now!\nConnect with So THIS Is Fitness
\n\n - Podcast Archive on \"So, THIS Is Fitness...\"
\n - Facebook
\n - Instagram
\n - The Fitwife\'s Instagram!
\n - Twitter
\n - E-mail - podcast@sothisisfitness.com
\n
\nListen to the So THIS Is Fitness Podcast
\n
\n.\n\n.\nSupport the show by supporting our sponsors!
\nhttps://oembed.libsyn.com/embed?item_id=7044529','A Lifechanging Journey From Couch To Motherhood... And Ultramarathons. (Podcast #99)','Life is funny sometimes. Every once in a while, our lives are affected in the most profound way. Often, the catalyst is something we never would\'ve expected.','inherit','closed','closed','','1850-autosave-v1','','','2018-09-13 19:37:01','2018-09-13 23:37:01','',1850,'http://sothisisfitness.com/2018/09/1850-autosave-v1.html',0,'revision','',0),(1860,1,'2018-09-13 21:01:58','2018-09-14 01:01:58','Life is funny sometimes.
\r\nEvery once in a while, our lives are affected in the most profound way. Often, the catalyst is something we never would\'ve expected.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nhttps://oembed.libsyn.com/embed?item_id=7044529\r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay! All opinions are my own, never bought or sold.)\r\nThe after-effects of these moments can be huge.
\r\nFor Kristen Winger, this couldn\'t be more accurate. Before, she was a regular woman, with a regular job, living a regular life. She had problems she was dealing with, and health issues of course - but who doesn\'t? Then, innocently enough, running came along and slowly changed everything.\r\n\r\nIn this episode Kristen Winger joins us to share the story of her lifechanging journey. We learn what life was like when this all started, and how running entered the picture. She shares how she slowly went deeper down the proverbial rabbit hole until she found herself staring down her first full marathon. We get personal, and learn how running helped her become a mother, and what exactly the thought process is that continues to propel her forward. Finally, we talk about her biggest undertaking yet - the Ghost Train Rail Trail Race 100 Miler.\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\nOn This Episode:
\r\n\r\n - We meet long-time listener and amazing human being Kristen Winger and learn\r\n
\r\n - How she got into running
\r\n - What it did for her health
\r\n - The importance of a strong support system
\r\n - And How it all helped make motherhood possible
\r\n
\r\n \r\n - Along the way we touch on a lot of local stuff, which will all be linked to in the show notes, including\r\n
\r\n - Running Around Plymouth
\r\n - AnneMarie Winchester & South Shore Race Management
\r\n - Marathon Sports and stellar staff members Steve Infascelli and Mark Hughes
\r\n - And a BUNCH of local races
\r\n
\r\n \r\n - And it all leads up to Kristen’s biggest adventure coming this October - Ghost Train Rail Trail Race 100 Miler
\r\n
\r\nEpisode Resources:
\r\n\r\n - South Shore Race Management
\r\n - Marathon Sports
\r\n - Marathon Sports Plymouth Facebook
\r\n - Running Around Plymouth Facebook Group
\r\n - Pineland Farms Trail Festival
\r\n - Ghost Train Rail Trail Race
\r\n - AfterShokz Trekz Air Bone Conduction Headphones
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nReady to improve your health & fitness with Coach Darrell via Virtual Coaching? Click here!
\r\n***Coming soon*** - Check out Darrell & Megan\'s new podcast - Living In Stride! Official Launch 9/20/18. Listen to Episode 0 now!\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\nhttps://oembed.libsyn.com/embed?item_id=7044529','A Lifechanging Journey From Couch To Motherhood... And Ultramarathons. (Podcast #99)','Life is funny sometimes. Every once in a while, our lives are affected in the most profound way. Often, the catalyst is something we never would\'ve expected.','inherit','closed','closed','','1850-revision-v1','','','2018-09-13 21:01:58','2018-09-14 01:01:58','',1850,'http://sothisisfitness.com/2018/09/1850-revision-v1.html',0,'revision','',0),(1861,1,'2018-09-20 18:01:02','0000-00-00 00:00:00','It\'s not enough.
\r\nIt takes more than goals and good intentions to achieve real, lasting health & fitness success. What\'s missing, though? And how do you fix it?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nhttps://oembed.libsyn.com/embed?item_id=7044529\r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay! All opinions are my own, never bought or sold.)\r\nT
\r\nFo\r\n\r\nIn this\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\nOn This Episode:
\r\n\r\n - W
\r\n
\r\nEpisode Resources:
\r\n\r\n - AfterShokz Trekz Air Bone Conduction Headphones
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nReady to improve your health & fitness with Coach Darrell via Virtual Coaching? Click here!
\r\nCheck out Darrell & Megan\'s new podcast - Living In Stride! Official Launch 9/27/18. Listen to Episode 0 now!\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\nhttps://oembed.libsyn.com/embed?item_id=7044529','The heart of the matter - \"It\" IS important.','It\'s not enough. It takes more than goals and good intentions to achieve real, lasting health & fitness success. What\'s missing, though? And how do you fix it?','draft','open','open','','','','','2018-09-20 18:01:02','2018-09-20 22:01:02','',0,'http://sothisisfitness.com/?p=1861',0,'post','',0),(1862,1,'2018-09-19 13:40:37','2018-09-19 17:40:37','Li
\r\nEve\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nhttps://oembed.libsyn.com/embed?item_id=7044529\r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay! All opinions are my own, never bought or sold.)\r\nT
\r\nFo\r\n\r\nIn this\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\nOn This Episode:
\r\n\r\n - W
\r\n
\r\nEpisode Resources:
\r\n\r\n - AfterShokz Trekz Air Bone Conduction Headphones
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nReady to improve your health & fitness with Coach Darrell via Virtual Coaching? Click here!
\r\nCheck out Darrell & Megan\'s new podcast - Living In Stride! Official Launch 9/27/18. Listen to Episode 0 now!\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\nhttps://oembed.libsyn.com/embed?item_id=7044529','Lying To Ourselves, Our Sword And Shield, And… “It”','cted.','inherit','closed','closed','','1861-revision-v1','','','2018-09-19 13:40:37','2018-09-19 17:40:37','',1861,'http://sothisisfitness.com/2018/09/1861-revision-v1.html',0,'revision','',0),(1863,1,'2018-09-19 13:45:21','2018-09-19 17:45:21','Li
\r\nEve\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nhttps://oembed.libsyn.com/embed?item_id=7044529\r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay! All opinions are my own, never bought or sold.)\r\nT
\r\nFo\r\n\r\nIn this\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\nOn This Episode:
\r\n\r\n - W
\r\n
\r\nEpisode Resources:
\r\n\r\n - AfterShokz Trekz Air Bone Conduction Headphones
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nReady to improve your health & fitness with Coach Darrell via Virtual Coaching? Click here!
\r\nCheck out Darrell & Megan\'s new podcast - Living In Stride! Official Launch 9/27/18. Listen to Episode 0 now!\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\nhttps://oembed.libsyn.com/embed?item_id=7044529','\"It\" Matters - Stop Lying To Yourself And FIGHT For It!','cted.','inherit','closed','closed','','1861-revision-v1','','','2018-09-19 13:45:21','2018-09-19 17:45:21','',1861,'http://sothisisfitness.com/2018/09/1861-revision-v1.html',0,'revision','',0),(1865,1,'2018-09-20 18:01:02','2018-09-20 22:01:02','It\'s not enough.
\r\nIt takes more than goals and good intentions to achieve real, lasting health & fitness success. What\'s missing, though? And how do you fix it?\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\n
\r\n \r\n\r\n \r\n\r\nhttps://oembed.libsyn.com/embed?item_id=7044529\r\n\r\n\r\n\r\n(Disclosure - this post may contain affiliate links. Price is the same, & a portion of the sale supports this site & podcast.Yay! All opinions are my own, never bought or sold.)\r\nT
\r\nFo\r\n\r\nIn this\r\n\r\nFor the full chat on this check out the podcast episode using the buttons below. Don’t forget to hit “subscribe”!\r\nOn This Episode:
\r\n\r\n - W
\r\n
\r\nEpisode Resources:
\r\n\r\n - AfterShokz Trekz Air Bone Conduction Headphones
\r\n - Support us on Patreon! Follow This Link!
\r\n
\r\nReady to improve your health & fitness with Coach Darrell via Virtual Coaching? Click here!
\r\nCheck out Darrell & Megan\'s new podcast - Living In Stride! Official Launch 9/27/18. Listen to Episode 0 now!\r\nConnect with So THIS Is Fitness
\r\n\r\n - Podcast Archive on \"So, THIS Is Fitness...\"
\r\n - Facebook
\r\n - Instagram
\r\n - The Fitwife\'s Instagram!
\r\n - Twitter
\r\n - E-mail - podcast@sothisisfitness.com
\r\n
\r\nListen to the So THIS Is Fitness Podcast
\r\n
\r\n.\r\n\r\n.\r\nSupport the show by supporting our sponsors!
\r\nhttps://oembed.libsyn.com/embed?item_id=7044529','The heart of the matter - \"It\" IS important.','It\'s not enough. It takes more than goals and good intentions to achieve real, lasting health & fitness success. What\'s missing, though? And how do you fix it?','inherit','closed','closed','','1861-revision-v1','','','2018-09-20 18:01:02','2018-09-20 22:01:02','',1861,'http://sothisisfitness.com/2018/09/1861-revision-v1.html',0,'revision','',0),(1867,1,'2018-09-21 09:21:41','0000-00-00 00:00:00','\nAnother tragedy we didn\'t need.
\n\n\n\nSome news hit yesterday that rocked a small town, and runners everywhere, to their core. Who is Mollie Tibbetts, what happened, and how do we move forward... and stay safe?
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nThere are few things worse than a life cut short.
\n\n\n\nMollie Tibbetts was by all accounts a wonderful person. She was 20 years old, enjoying summer break before Junior year at U of Iowa, and staying healthy. She had big dreams, a great attitude, and was well-liked - kind of what you hope your own daughter would be like. And then, one evening run changed everything.
\n\n\n\nWhy is it always men against women?
\n\n\n\nI don\'t want to come across as sexist, but more often than not it seems that women are the victims and men the aggressor. Yes, I understand sometimes it\'s the other way around, and yes, sometimes it\'s same-sex violence. But by and large - men vs women. I fail to understand why women have to be constantly under attack. This is a point I didn\'t delve too deeply into in the podcast episode for fear of sounding like women are weak or inferior... but seriously. Men - we can do better. Catcalling, whistling, and unwanted attention while a woman is working out or just generally existing - well, you know better. So DO better. And if she blows you off - just deal with it and move on, man. Seriously.
\n\n\n\nThe problem is not the many, but the few.
\n\n\n\nI can rant and rave and get bent out of shape all I want, but at the end of the day I understand, as I hope you all do too, that most of us guys are generally good. MOST of us are not only your ally, ladies, but we are doing our best to look out for you. We would cheerfully swoop in at a moment\'s notice to help out if you\'re in trouble. It\'s the few that are the big problem. The few are the ones who are going to escalate things, not deal with rejection well, and cause an issue that can become dangerous.
\n\n\n\nThe scary part is - it could be any of us.
\n\n\n\nUnfortunately, Mollie\'s story is not the first one like it, and will probably not be the last. The best thing we can do is be as prepared, safe, and aware as possible as we go about our day and our running. It\'s sad that we have to think this way, and sad that I feel compelled to say it, but here we are. So who IS Mollie Tibbetts? What happened? And how do we move forward - what do we do now?
\n\n\n\n\n\n\n\n\n\n- We talk about Mollie Tibbets, including:\n
- Who she is
- What happened
- Thoughts on this tragedy
- Tips for increased runner safety
- And some thoughts on \"what now?\"
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n','The heart of the matter - \"It\" IS important.','','draft','open','open','','','','','2018-09-21 09:21:41','2018-09-21 13:21:41','',0,'http://sothisisfitness.com/?p=1867',0,'post','',0),(1868,1,'2018-09-25 15:27:50','2018-09-25 19:27:50','http://sothisisfitness.com/wp-content/uploads/2018/09/duplicator-beta-1.3.1.5-1.zip','duplicator-beta-1.3.1.5 (1).zip','','private','open','closed','','duplicator-beta-1-3-1-5-1-zip','','','2018-09-25 15:27:50','2018-09-25 19:27:50','',0,'http://sothisisfitness.com/wp-content/uploads/2018/09/duplicator-beta-1.3.1.5-1.zip',0,'attachment','',0);
/*!40000 ALTER TABLE `wp_ryff_posts` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_pts_tables`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_pts_tables` (
`id` int(11) NOT NULL AUTO_INCREMENT,
`unique_id` varchar(8) NOT NULL,
`label` varchar(128) NOT NULL,
`original_id` int(11) NOT NULL DEFAULT '0',
`params` mediumtext,
`html` mediumtext,
`css` text NOT NULL,
`img` varchar(64) DEFAULT NULL,
`sort_order` mediumint(5) NOT NULL DEFAULT '0',
`is_base` tinyint(1) NOT NULL DEFAULT '1',
`is_pro` tinyint(1) NOT NULL DEFAULT '0',
`date_created` timestamp NOT NULL DEFAULT CURRENT_TIMESTAMP,
PRIMARY KEY (`id`)
) ENGINE=MyISAM AUTO_INCREMENT=8 DEFAULT CHARSET=utf8;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_pts_tables`
--
LOCK TABLES `wp_ryff_pts_tables` WRITE;
/*!40000 ALTER TABLE `wp_ryff_pts_tables` DISABLE KEYS */;
INSERT INTO `wp_ryff_pts_tables` VALUES (1,'RQjyfqVX','Rainbow',0,'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','\r\n \r\n {% if (table.params.enb_desc_col.val == 1 or isEditMode) %}\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n Accounts
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Free Trial
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Projects
\r\n \r\n \r\n \r\n \r\n \r\n \r\n SSL
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Storage
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Domains
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Sub-domains
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n {% endif %}\r\n \r\n \r\n \r\n \r\n SINGLE LICENSE
\r\n \r\n \r\n \r\n \r\n \r\n $29
ONE TIME FEE
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 10 user accounts
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Free 30-day trial
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 200 projects
\r\n \r\n \r\n \r\n \r\n \r\n \r\n No encryption
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 100 MB Storage
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 10 custom domains
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 100 sub domains
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n DEVELOPER LICENSE
\r\n \r\n \r\n \r\n \r\n \r\n $49
ONE TIME FEE
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 100 user accounts
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Free 30-day trial
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 500 projects
\r\n \r\n \r\n \r\n \r\n \r\n \r\n SSL encryption
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 1000 MB Storage
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 100 custom domains
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 500 sub domains
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n PREMIUM LICENSE
\r\n \r\n \r\n \r\n \r\n \r\n $99
ONE TIME FEE
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 500 user accounts
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Free 30-day trial
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Unlimited projects
\r\n \r\n \r\n \r\n \r\n \r\n \r\n SSL encryption
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 5000 MB Storage
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 500 custom domains
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 1000 sub domains
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n ENTERPRISE LICENSE
\r\n \r\n \r\n \r\n \r\n \r\n $199
ONE TIME FEE
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 1000 user accounts
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Free 30-day trial
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Unlimited projects
\r\n \r\n \r\n \r\n \r\n \r\n \r\n SSL encryption
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Unlimited Storage
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Unlimited custom domains
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Unlimited sub domains
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n','#{{table.view_id}} {\r\n {% if table.params.calc_width.val == \'table\' %}\r\n width: {{ table.params.table_width.val }}{{ table.params.table_width_measure.val }};\r\n {% endif %}\r\n}\r\n#{{table.view_id}} .ptsCol {\r\n {% if table.params.calc_width.val == \'table\' %}\r\n {% if table.params.enb_desc_col.val and table.params.enb_desc_col.val != \"0\" %}\r\n width: {{ 100 / (table.params.cols_num.val + 1) }}%;\r\n {% else%}\r\n width: {{ 100 / table.params.cols_num.val }}%;\r\n {% endif %}\r\n {% else%}\r\n width: {{ table.params.col_width.val }}px;\r\n {% endif %}\r\n \r\n padding: 0 10px;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent .ptsRows {\r\n background-color: {{ table.params.bg_color.val }};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColHeader {\r\n padding: 15px;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColDesc {\r\n padding: 30px 15px;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsRows {\r\n border: 1px solid {{ adjBs(table.params.bg_color.val, -35) }};\r\n border-top-width: 0;\r\n border-bottom-width: 0;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsRows .ptsCell {\r\n padding: 12px;\r\n border-bottom: 1px solid {{ adjBs(table.params.bg_color.val, -35) }};\r\n border-top: 1px solid #fff;\r\n}\r\n#{{table.view_id}} .ptsCol ptsRows .ptsCell:last-of-type {\r\n border-bottom: none;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColFooter {\r\n padding: 20px;\r\n border: 1px solid {{ adjBs(table.params.bg_color.val, -35) }};\r\n background-image: linear-gradient(to bottom, {{adjBs(table.params.bg_color.val, 20)}}, {{adjBs(table.params.bg_color.val, -20)}});\r\n}\r\n#{{table.view_id}} .ptsCol .ptsActBtn {\r\n width: 100%;\r\n border-radius: 3px;\r\n cursor: pointer;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsActBtn .ptsEditArea {\r\n font-size: 1.4em;\r\n width: 100%;\r\n padding: 10px 0;\r\n text-decoration: none !important;\r\n border: none !important;\r\n}\r\n#{{table.view_id}} .ptsTableDescCol {\r\n {% if table.params.enb_desc_col.val == 0 %}\r\n display: none;\r\n {% endif %}\r\n}\r\n#{{table.view_id}} .ptsCol.ptsTableDescCol .ptsColHeader,\r\n#{{table.view_id}} .ptsCol.ptsTableDescCol .ptsColDesc,\r\n#{{table.view_id}} .ptsCol.ptsTableDescCol .ptsColFooter {\r\n visibility: hidden;\r\n}\r\n#{{table.view_id}} p {\r\n margin: 0;\r\n}\r\n/*Animations*/\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent,\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent span {\r\n transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease;\r\n -webkit-transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease;\r\n -moz-transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease;\r\n -ms-transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease;\r\n -o-transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease;\r\n}\r\n#{{table.view_id}} .ptsCol.hover .ptsTableElementContent {\r\n z-index: 101;\r\n box-shadow: 0 0 10px rgba(0, 0, 0, 0.5);\r\n -webkit-box-shadow: 0 0 10px rgba(0, 0, 0, 0.5);\r\n -moz-box-shadow: 0 0 10px rgba(0, 0, 0, 0.5);\r\n margin-top: -20px;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsActBtn:hover {\r\n background-color: {{ adjBs(table.params.bg_color.val, -35) }};\r\n}#{{table.view_id}} span, #{{table.view_id}} p {\r\n word-break: break-word;\r\n}\r\n/*Colors set*/\r\n#{{table.view_id}} .ptsCol .ptsColHeader {\r\n color: {{table.params.text_color_header.val}};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColDesc {\r\n color: {{table.params.text_color_desc.val}};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsRows {\r\n color: {{table.params.text_color.val}};\r\n}\r\n/*start for col color 1*/\r\n#{{table.view_id}} .ptsCol-1 .ptsColHeader {\r\n background-color: rgb(51, 153, 255);\r\n}\r\n#{{table.view_id}} .ptsCol-1 .ptsColDesc,\r\n#{{table.view_id}} .ptsCol-1 .ptsActBtn:hover {\r\n background-color: #1076dc;\r\n}\r\n#{{table.view_id}} .ptsCol-1 .ptsActBtn {\r\n background-color: rgb(51, 153, 255);\r\n}\r\n/*end for col color 1*/\r\n/*start for col color 2*/\r\n#{{table.view_id}} .ptsCol-2 .ptsColHeader {\r\n background-color: rgb(147, 194, 48);\r\n}\r\n#{{table.view_id}} .ptsCol-2 .ptsColDesc,\r\n#{{table.view_id}} .ptsCol-2 .ptsActBtn:hover {\r\n background-color: #709f0d;\r\n}\r\n#{{table.view_id}} .ptsCol-2 .ptsActBtn {\r\n background-color: rgb(147, 194, 48);\r\n}\r\n/*end for col color 2*//*start for col color 3*/\r\n#{{table.view_id}} .ptsCol-3 .ptsColHeader {\r\n background-color: rgb(255, 174, 53);\r\n}\r\n#{{table.view_id}} .ptsCol-3 .ptsColDesc,\r\n#{{table.view_id}} .ptsCol-3 .ptsActBtn:hover {\r\n background-color: #dc8b12;\r\n}\r\n#{{table.view_id}} .ptsCol-3 .ptsActBtn {\r\n background-color: rgb(255, 174, 53);\r\n}\r\n/*end for col color 3*//*start for col color 4*/\r\n#{{table.view_id}} .ptsCol-4 .ptsColHeader {\r\n background-color: rgb(240, 61, 0);\r\n}\r\n#{{table.view_id}} .ptsCol-4 .ptsColDesc,\r\n#{{table.view_id}} .ptsCol-4 .ptsActBtn:hover {\r\n background-color: #cd1a00;\r\n}\r\n#{{table.view_id}} .ptsCol-4 .ptsActBtn {\r\n background-color: rgb(240, 61, 0);\r\n}\r\n/*end for col color 4*/','rainbow.jpg',0,1,0,'2015-08-26 22:32:53'),(2,'pnNjNRm5','Flat Table',0,'a:19:{s:8:"bg_color";a:1:{s:3:"val";s:7:"#49c6e1";}s:14:"cell_color_css";a:1:{s:3:"val";s:520:"#{{table.view_id}} .ptsCol-{{el.num}} .ptsTableElementContent {
	background-color: {{el.color}};
}
#{{table.view_id}} .ptsCol-{{el.num}} .ptsTableElementContent .ptsColDesc,
#{{table.view_id}} .ptsCol-{{el.num}} .ptsTableElementContent .ptsActBtn,
#{{table.view_id}} .ptsCol-{{el.num}} .ptsTableElementContent .ptsRows .ptsCell:hover  {
	background-color: {{adjBs(el.color, 20)}};
}
#{{table.view_id}} .ptsCol-{{el.num}} .ptsTableElementContent .ptsActBtn:hover {
	background-color: {{adjBs(el.color, -20)}};
}";}s:12:"enb_desc_col";a:1:{s:3:"val";s:1:"0";}s:9:"col_width";a:1:{s:3:"val";s:3:"186";}s:8:"cols_num";a:1:{s:3:"val";s:1:"3";}s:8:"rows_num";a:1:{s:3:"val";s:1:"7";}s:10:"calc_width";a:1:{s:3:"val";s:5:"table";}s:11:"table_width";a:1:{s:3:"val";s:3:"100";}s:19:"table_width_measure";a:1:{s:3:"val";s:1:"%";}s:19:"enb_hover_animation";a:1:{s:3:"val";s:1:"1";}s:13:"txt_item_html";a:1:{s:3:"val";s:164:"<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\"><p><span style=\"font-size: 18pt;\" data-mce-style=\"font-size: 18pt;\">Your Text</span></p></div>";}s:13:"img_item_html";a:1:{s:3:"val";s:178:"<div class=\"ptsEl ptsElImg ptsElWithArea\" data-el=\"table_cell_img\" data-type=\"img\">
	<div class=\"ptsElArea\"><img src=\"[PTS_ASSETS_URL]img/example.jpg\" /></div>
</div>";}s:14:"icon_item_html";a:1:{s:3:"val";s:228:"<div data-icon=\"fa-cog\" data-color=\"rgb(0, 220, 223)\" data-type=\"icon\" data-el=\"table_cell_icon\" class=\"ptsIcon ptsEl ptsElInput\"><i class=\"fa fa-2x ptsInputShell fa-cog\" style=\"color: rgb(0, 220, 223);\"></i></div>";}s:13:"new_cell_html";a:1:{s:3:"val";s:538:"<div class=\"ptsCell\">
	<div class=\"ptsTog\">
		<div class=\"ptsIcon ptsEl ptsElInput\" data-el=\"table_cell_icon\" data-type=\"icon\" data-color=\"rgb(255, 255, 255)\" data-icon=\"fa-check-circle\">
			<i style=\"color: rgb(255, 255, 255)\" class=\"fa fa-2x fa-check-circle ptsInputShell\"></i>
		</div>
	</div>
	<div class=\"ptsTog\">
		<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
			<p><span style=\"font-size: 18pt;\" data-mce-style=\"font-size: 18pt;\">Your Text</span></p>
		</div>
	</div>
</div>";}s:15:"new_column_html";a:1:{s:3:"val";s:5503:"<div class=\"ptsEl ptsCol ptsElWithArea\" data-color=\"rgb(231, 76, 60)\" data-el=\"table_col\" data-enb-color=\"1\">
	<div class=\"ptsTableElementContent ptsElArea\">
		<div class=\"ptsColHeader ptsToggle\">
			<div class=\"ptsTog\">
				<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
					<p><span style=\"font-size: 24pt;\" data-mce-style=\"font-size: 24pt;\">STUDENT</span></p>
					<p><span style=\"font-size: 14pt;\" data-mce-style=\"font-size: 14pt;\">For the Beginner</span></p>
				</div>
			</div>
		</div>
		<div class=\"ptsRows ptsToggle\">
			<div class=\"ptsCell\">
				<div class=\"ptsTog\">
					<div class=\"ptsIcon ptsEl ptsElInput\" data-el=\"table_cell_icon\" data-type=\"icon\" data-color=\"rgb(255, 255, 255)\" data-icon=\"fa-check-circle\">
						<i style=\"color: rgb(255, 255, 255)\" class=\"fa fa-2x fa-check-circle ptsInputShell\"></i>
					</div>
				</div>
				<div class=\"ptsTog\">
					<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
						<p><span style=\"font-size: 18pt;\" data-mce-style=\"font-size: 18pt;\">1 GB Disk Space</span></p>
					</div>
				</div>
			</div>
			<div class=\"ptsCell\">
				<div class=\"ptsTog\">
					<div class=\"ptsIcon ptsEl ptsElInput\" data-el=\"table_cell_icon\" data-type=\"icon\" data-color=\"rgb(255, 255, 255)\" data-icon=\"fa-check-circle\">
						<i style=\"color: rgb(255, 255, 255)\" class=\"fa fa-2x fa-check-circle ptsInputShell\"></i>
					</div>
				</div>
				<div class=\"ptsTog\">
					<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
						<p><span style=\"font-size: 18pt;\" data-mce-style=\"font-size: 18pt;\">2 Databases</span></p>
					</div>
				</div>
			</div>
			<div class=\"ptsCell\">
				<div class=\"ptsTog\">
					<div class=\"ptsIcon ptsEl ptsElInput\" data-el=\"table_cell_icon\" data-type=\"icon\" data-color=\"rgb(255, 255, 255)\" data-icon=\"fa-times-circle\">
						<i style=\"color: rgb(255, 255, 255)\" class=\"fa fa-2x fa-times-circle ptsInputShell\"></i>
					</div>
				</div>
				<div class=\"ptsTog\">
					<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
						<p><span style=\"font-size: 18pt;\" data-mce-style=\"font-size: 18pt;\">No Domains</span></p>
					</div>
				</div>
			</div>
			<div class=\"ptsCell\">
				<div class=\"ptsTog\">
					<div class=\"ptsIcon ptsEl ptsElInput\" data-el=\"table_cell_icon\" data-type=\"icon\" data-color=\"rgb(255, 255, 255)\" data-icon=\"fa-check-circle\">
						<i style=\"color: rgb(255, 255, 255)\" class=\"fa fa-2x fa-check-circle ptsInputShell\"></i>
					</div>
				</div>
				<div class=\"ptsTog\">
					<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
						<p><span style=\"font-size: 18pt;\" data-mce-style=\"font-size: 18pt;\">5 Users</span></p>
					</div>
				</div>
			</div>
			<div class=\"ptsCell\">
				<div class=\"ptsTog\">
					<div class=\"ptsIcon ptsEl ptsElInput\" data-el=\"table_cell_icon\" data-type=\"icon\" data-color=\"rgb(255, 255, 255)\" data-icon=\"fa-check-circle\">
						<i style=\"color: rgb(255, 255, 255)\" class=\"fa fa-2x fa-check-circle ptsInputShell\"></i>
					</div>
				</div>
				<div class=\"ptsTog\">
					<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
						<p><span style=\"font-size: 18pt;\" data-mce-style=\"font-size: 18pt;\">10 Email Accounts</span></p>
					</div>
				</div>
			</div>
			<div class=\"ptsCell\">
				<div class=\"ptsTog\">
					<div class=\"ptsIcon ptsEl ptsElInput\" data-el=\"table_cell_icon\" data-type=\"icon\" data-color=\"rgb(255, 255, 255)\" data-icon=\"fa-check-circle\">
						<i style=\"color: rgb(255, 255, 255)\" class=\"fa fa-2x fa-check-circle ptsInputShell\"></i>
					</div>
				</div>
				<div class=\"ptsTog\">
					<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
						<p><span style=\"font-size: 18pt;\" data-mce-style=\"font-size: 18pt;\">10 GB Bandwidth</span></p>
					</div>
				</div>
			</div>
			<div class=\"ptsCell\">
				<div class=\"ptsTog\">
					<div class=\"ptsIcon ptsEl ptsElInput\" data-el=\"table_cell_icon\" data-type=\"icon\" data-color=\"rgb(255, 255, 255)\" data-icon=\"fa-check-circle\">
						<i style=\"color: rgb(255, 255, 255)\" class=\"fa fa-2x fa-check-circle ptsInputShell\"></i>
					</div>
				</div>
				<div class=\"ptsTog\">
					<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
						<p><span style=\"font-size: 18pt;\" data-mce-style=\"font-size: 18pt;\">24/7 Customer Support</span></p>
					</div>
				</div>
			</div>
		</div>
		<div class=\"ptsColDesc ptsToggle\">
			<div class=\"ptsTog\">
				<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
					<p><span data-mce-style=\"font-size: 36pt;\" style=\"font-size: 36pt;\">$<span data-mce-style=\"font-size: 48pt;\" style=\"font-size: 48pt;\">359</span>.99</span></p><p><span data-mce-style=\"font-size: 14pt;\" style=\"font-size: 14pt;\">Monthly Plan</span><br></p>
				</div>
			</div>
		</div>
		<div class=\"ptsColFooter ptsToggle\">
			<div class=\"ptsTog\">
				<div class=\"ptsActBtn ptsEl ptsElInput\" data-el=\"btn\" data-bgcolor-to=\"txt\" data-bgcolor=\"#fff\" data-bgcolor-elements=\".ptsEditArea\">
					<a target=\"_blank\" href=\"https://supsystic.com/\" class=\"ptsEditArea ptsInputShell\" style=\"color: #fff;\">SIGN UP NOW</a>
				</div>
			</div>
		</div>
	</div>
</div>";}s:11:"font_family";a:1:{s:3:"val";s:16:"Roboto Condensed";}s:10:"text_color";a:1:{s:3:"val";s:4:"#fff";}s:17:"text_color_header";a:1:{s:3:"val";s:4:"#fff";}s:15:"text_color_desc";a:1:{s:3:"val";s:4:"#fff";}}','\r\n \r\n {% if (table.params.enb_desc_col.val == 1 or isEditMode) %}\r\n \r\n \r\n \r\n \r\n CHOOSE
\r\n Your Plan
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Disk Space
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Databases
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Domains
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Users
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Email Accounts
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Bandwidth
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Support
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Price
\r\n \r\n \r\n \r\n \r\n \r\n {% endif %}\r\n \r\n \r\n \r\n \r\n \r\n STUDENT
\r\n For the Beginner
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 1 GB Disk Space
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 2 Databases
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n No Domains
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 5 Users
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 10 Email Accounts
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 10 GB Bandwidth
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 24/7 Customer Support
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n $359.99
Monthly Plan
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n UNLIMITED
\r\n For the Unlimited Users
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 1 GB Disk Space
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 2 Databases
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n No Domains
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 5 Users
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 10 Email Accounts
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 10 GB Bandwidth
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 24/7 Customer Support
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n $659.99
Monthly Plan
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n PREMIUM
\r\n All Features are Available
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 1 GB Disk Space
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 2 Databases
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n No Domains
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 5 Users
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 10 Email Accounts
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 10 GB Bandwidth
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 24/7 Customer Support
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n $859.99
Monthly Plan
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n','#{{table.view_id}} {\r\n {% if table.params.calc_width.val == \'table\' %}\r\n width: {{ table.params.table_width.val }}{{ table.params.table_width_measure.val }};\r\n {% endif %}\r\n text-transform: uppercase;\r\n}\r\n#{{table.view_id}} * {\r\n line-height: 1.2em;\r\n}\r\n#{{table.view_id}} p,\r\n#{{table.view_id}} span \r\n{\r\n {% if table.params.font_family.val %}\r\n font-family: {{ table.params.font_family.val }};\r\n {% endif %}\r\n}\r\n#{{table.view_id}} .ptsCol {\r\n {% if table.params.calc_width.val == \'table\' %}\r\n {% if table.params.enb_desc_col.val and table.params.enb_desc_col.val != \"0\" %}\r\n width: {{ 100 / (table.params.cols_num.val + 1) }}%;\r\n {% else%}\r\n width: {{ 100 / table.params.cols_num.val }}%;\r\n {% endif %}\r\n {% else%}\r\n width: {{ table.params.col_width.val }}px;\r\n {% endif %}\r\n padding: 0 5px;\r\n \r\n}\r\n#{{table.view_id}} span, #{{table.view_id}} p {\r\n word-break: break-word;\r\n}\r\n/*Bg Colors*/\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent {\r\n background-color: {{table.params.bg_color.val}};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent .ptsColDesc,\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent .ptsActBtn,\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent .ptsRows .ptsCell:hover {\r\n background-color: {{ adjBs(table.params.bg_color.val, 20) }};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent .ptsActBtn:hover {\r\n background-color: {{ adjBs(table.params.bg_color.val, -20) }};\r\n}\r\n/*Desc Col*/\r\n#{{table.view_id}} .ptsTableDescCol {\r\n {% if table.params.enb_desc_col.val == 0 %}\r\n display: none;\r\n {% endif %}\r\n}\r\n#{{table.view_id}} .ptsRows .ptsCell .ptsIcon {\r\n margin-right: 10px;\r\n}\r\n#{{table.view_id}} .ptsColHeader,\r\n#{{table.view_id}} .ptsColDesc,\r\n#{{table.view_id}} .ptsRows .ptsCell {\r\n padding: 10px;\r\n}\r\n#{{table.view_id}} .ptsColHeader {\r\n padding-bottom: 40px;\r\n}\r\n#{{table.view_id}} .ptsColFooter {\r\n padding: 20px 0 40px;\r\n text-align: center;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsActBtn {\r\n cursor: pointer;\r\n}\r\n#{{table.view_id}} .ptsRows .ptsTog {\r\n display: inline-block;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsActBtn .ptsEditArea {\r\n font-size: 22px;\r\n padding: 10px 15px;\r\n text-decoration: none !important;\r\n border: none !important;\r\n}\r\n#{{table.view_id}} p {\r\n margin: 0;\r\n}\r\n/*Animations*/\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent,\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent .ptsRows .ptsCell,\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent span {\r\n transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease, background 0.3s ease;\r\n -webkit-transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease, background 0.3s ease;\r\n -moz-transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease, background 0.3s ease;\r\n -ms-transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease, background 0.3s ease;\r\n -o-transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease, background 0.3s ease;\r\n}\r\n#{{table.view_id}} .ptsCol.hover .ptsTableElementContent {\r\n z-index: 101;\r\n box-shadow: 0 0 10px rgba(0, 0, 0, 0.5);\r\n -webkit-box-shadow: 0 0 10px rgba(0, 0, 0, 0.5);\r\n -moz-box-shadow: 0 0 10px rgba(0, 0, 0, 0.5);\r\n margin-top: -20px;\r\n}\r\n\r\n/*Colors set*/\r\n#{{table.view_id}} .ptsCol .ptsColHeader,\r\n#{{table.view_id}} .ptsCol .ptsColHeader *\r\n{\r\n color: {{table.params.text_color_header.val}};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColDesc,\r\n#{{table.view_id}} .ptsCol .ptsColDesc *\r\n{\r\n color: {{table.params.text_color_desc.val}};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsRows,\r\n#{{table.view_id}} .ptsCol .ptsRows *\r\n{\r\n color: {{table.params.text_color.val}};\r\n}\r\n/*start for col color 1*/\r\n#{{table.view_id}} .ptsCol-1 .ptsTableElementContent {\r\n background-color: rgb(231, 76, 60);\r\n}\r\n#{{table.view_id}} .ptsCol-1 .ptsTableElementContent .ptsColDesc,\r\n#{{table.view_id}} .ptsCol-1 .ptsTableElementContent .ptsActBtn,\r\n#{{table.view_id}} .ptsCol-1 .ptsTableElementContent .ptsRows .ptsCell:hover {\r\n background-color: #fb6050;\r\n}\r\n#{{table.view_id}} .ptsCol-1 .ptsTableElementContent .ptsActBtn:hover {\r\n background-color: #d33828;\r\n}\r\n/*end for col color 1*/\r\n/*start for col color 2*/\r\n#{{table.view_id}} .ptsCol-2 .ptsTableElementContent {\r\n background-color: rgb(155, 89, 182);\r\n}\r\n#{{table.view_id}} .ptsCol-2 .ptsTableElementContent .ptsColDesc,\r\n#{{table.view_id}} .ptsCol-2 .ptsTableElementContent .ptsActBtn,\r\n#{{table.view_id}} .ptsCol-2 .ptsTableElementContent .ptsRows .ptsCell:hover {\r\n background-color: #af6dca;\r\n}\r\n#{{table.view_id}} .ptsCol-2 .ptsTableElementContent .ptsActBtn:hover {\r\n background-color: #8745a2;\r\n}\r\n/*end for col color 2*/\r\n/*start for col color 3*/\r\n#{{table.view_id}} .ptsCol-3 .ptsTableElementContent {\r\n background-color: rgb(39, 174, 96);\r\n}\r\n#{{table.view_id}} .ptsCol-3 .ptsTableElementContent .ptsColDesc,\r\n#{{table.view_id}} .ptsCol-3 .ptsTableElementContent .ptsActBtn,\r\n#{{table.view_id}} .ptsCol-3 .ptsTableElementContent .ptsRows .ptsCell:hover {\r\n background-color: #3bc274;\r\n}\r\n#{{table.view_id}} .ptsCol-3 .ptsTableElementContent .ptsActBtn:hover {\r\n background-color: #139a4c;\r\n}\r\n/*end for col color 3*/','flat-table.jpg',0,1,0,'2015-08-28 21:55:18'),(3,'Pwn8M1EB','Gradient Standard',0,'a:19:{s:8:"bg_color";a:1:{s:3:"val";s:7:"#424242";}s:13:"txt_item_html";a:1:{s:3:"val";s:164:"<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\"><p><span style=\"font-size: 12pt;\" data-mce-style=\"font-size: 12pt;\">Your Text</span></p></div>";}s:13:"img_item_html";a:1:{s:3:"val";s:178:"<div class=\"ptsEl ptsElImg ptsElWithArea\" data-el=\"table_cell_img\" data-type=\"img\">
	<div class=\"ptsElArea\"><img src=\"[PTS_ASSETS_URL]img/example.jpg\" /></div>
</div>";}s:14:"icon_item_html";a:1:{s:3:"val";s:228:"<div data-icon=\"fa-cog\" data-color=\"rgb(0, 220, 223)\" data-type=\"icon\" data-el=\"table_cell_icon\" class=\"ptsIcon ptsEl ptsElInput\"><i class=\"fa fa-2x ptsInputShell fa-cog\" style=\"color: rgb(0, 220, 223);\"></i></div>";}s:15:"new_column_html";a:1:{s:3:"val";s:2847:"<div class=\"ptsEl ptsCol ptsElWithArea\" data-el=\"table_col\" data-color=\"#424242\">
	<div class=\"ptsTableElementContent ptsElArea\">
		<div class=\"ptsTableElementContent ptsElArea\">
			<div class=\"ptsColHeader ptsToggle\">
				<div class=\"ptsTog\">
					<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\"><p><span style=\"font-size: 24pt;\">starter</span></p></div>
				</div>
			</div>
			<div class=\"ptsColDesc ptsToggle\">
				<div class=\"ptsTog\">
					<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
						<p><span style=\"font-size: 36pt;\">$</span><span data-mce-style=\"font-size: 48pt; color: #3bd6ff;\" style=\"font-size: 48pt; color: rgb(59, 214, 255);\">10</span></p><p><span data-mce-style=\"font-size: 12pt;\" style=\"font-size: 12pt;\">per month<br data-mce-bogus=\"1\"></span></p>
					</div>
				</div>
			</div>
			<div class=\"ptsRows ptsToggle\">
				<div class=\"ptsCell\">
					<div class=\"ptsTog\">
						<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
							<p><span style=\"font-size: 12pt;\" data-mce-style=\"font-size: 12pt;\">10GB</span></p>
						</div>
					</div>
				</div>
				<div class=\"ptsCell\">
					<div class=\"ptsTog\">
						<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
							<p><span style=\"font-size: 12pt;\" data-mce-style=\"font-size: 12pt;\">100GB</span></p>
						</div>
					</div>
				</div>
				<div class=\"ptsCell\">
					<div class=\"ptsTog\">
						<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
							<p><span style=\"font-size: 12pt;\" data-mce-style=\"font-size: 12pt;\">1</span></p>
						</div>
					</div>
				</div>
				<div class=\"ptsCell\">
					<div class=\"ptsTog\">
						<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
							<p><span style=\"font-size: 12pt;\" data-mce-style=\"font-size: 12pt;\">1</span></p>
						</div>
					</div>
				</div>
				<div class=\"ptsCell\">
					<div class=\"ptsTog\">
						<div class=\"ptsEl ptsIcon ptsElInput\" data-el=\"table_cell_icon\" data-type=\"icon\" data-color=\"rgb(214, 71, 71)\" data-icon=\"fa-times\">
							<i style=\"color: rgb(214, 71, 71)\" class=\"fa fa-times fa-2x ptsInputShell\"></i>
						</div>
					</div>
				</div>
			</div>
			<div class=\"ptsColFooter ptsToggle\">
				<div class=\"ptsTog\">
					<div class=\"ptsActBtn ptsEl ptsElInput\" data-el=\"btn\" data-bgcolor-to=\"border\" data-bgcolor=\"{{ adjBs(table.params.bg_color.val, 85) }}\" data-customhover-clb=\"_hoverChangeBgColor\" style=\"border-color: {{ adjBs(table.params.bg_color.val, 85) }};\">
						<a target=\"_blank\" href=\"https://supsystic.com/\" class=\"ptsEditArea ptsInputShell\">sign up!</a>
					</div>
				</div>
			</div>
		</div>
	</div>
</div>";}s:13:"new_cell_html";a:1:{s:3:"val";s:242:"<div class=\"ptsCell\">
	<div class=\"ptsTog\">
		<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
			<p><span style=\"font-size: 12pt;\" data-mce-style=\"font-size: 12pt;\">Your Text</span></p>
		</div>
	</div>
</div>";}s:14:"cell_color_css";a:1:{s:3:"val";s:5667:"#{{table.view_id}} .ptsCol-{{el.num}} .ptsColHeader {
	background-color: {{ adjBs(el.color, -10) }}; /* background color for non-css3 browsers */
	/* gradient */
	background-image: linear-gradient(top, {{ el.color }}, {{ adjBs(el.color, -23) }}); /* W3C */
	filter: progid:DXImageTransform.Microsoft.gradient(startColorstr=\'{{ el.color }}\', endColorstr=\'{{ adjBs(el.color, -23) }}\'); /* IE5.5 - 7 */
	-ms-filter: progid:DXImageTransform.Microsoft.gradient(startColorstr=\'{{ el.color }}\', endColorstr=\'{{ adjBs(el.color, -23) }}\'); /* IE8 */
	background: -ms-linear-gradient(top, {{ el.color }}, {{ adjBs(el.color, -23) }}); /* IE9 */
	background: -moz-linear-gradient(top, {{ el.color }}, {{ adjBs(el.color, -23) }}); /* Firefox */ 
	background: -o-linear-gradient(top, {{ el.color }}, {{ adjBs(el.color, -23) }}); /* Opera 11  */
	background: -webkit-linear-gradient(top, {{ el.color }}, {{ adjBs(el.color, -23) }}); /* Chrome 11  */
	background: -webkit-gradient(linear, left top, left bottom, color-stop(0, {{ el.color }}), color-stop(1, {{ adjBs(el.color, -23) }})); /* Chrome 10, Safari */
  	color: #808080;
  
  	border-bottom: 1px solid {{ adjBs(el.color, -40) }};
}
#{{table.view_id}} .ptsCol-{{el.num}} .ptsColDesc {
	background-color: {{ adjBs(el.color, -10) }}; /* background color for non-css3 browsers */
	/* gradient */
  background-image: linear-gradient(top, {{ adjBs(el.color, -15) }}, {{ adjBs(el.color, -40) }}); /* W3C */
	filter: progid:DXImageTransform.Microsoft.gradient(startColorstr=\'{{ adjBs(el.color, -15) }}\', endColorstr=\'{{ adjBs(el.color, -40) }}\'); /* IE5.5 - 7 */
	-ms-filter: progid:DXImageTransform.Microsoft.gradient(startColorstr=\'{{ adjBs(el.color, -15) }}\', endColorstr=\'{{ adjBs(el.color, -40) }}\'); /* IE8 */
	background: -ms-linear-gradient(top, {{ adjBs(el.color, -15) }}, {{ adjBs(el.color, -40) }}); /* IE9 */
  background: -moz-linear-gradient(top, {{ adjBs(el.color, -15) }}, {{ adjBs(el.color, -40) }}); /* Firefox */ 
	background: -o-linear-gradient(top, {{ adjBs(el.color, -15) }}, {{ adjBs(el.color, -40) }}); /* Opera 11  */
	background: -webkit-linear-gradient(top, {{ adjBs(el.color, -15) }}, {{ adjBs(el.color, -40) }}); /* Chrome 11  */
	background: -webkit-gradient(linear, left top, left bottom, color-stop(0, {{ adjBs(el.color, -15) }}), color-stop(1, {{ adjBs(el.color, -40) }})); /* Chrome 10, Safari */
  	color: #808080;
  
  	border-top: 1px solid {{ adjBs(el.color, 5) }};
}
#{{table.view_id}} .ptsCol-{{el.num}} .ptsCell:nth-child(odd) {
	background-color: {{ adjBs(el.color, 165) }};
}
#{{table.view_id}} .ptsCol-{{el.num}} .ptsCell:nth-child(even) {
	background-color: {{ adjBs(el.color, 195) }};
}
#{{table.view_id}} .ptsCol-{{el.num}}.ptsCol:nth-child(odd) .ptsCell:nth-child(odd) {
	background-color: {{ adjBs(el.color, 145) }};
}
#{{table.view_id}} .ptsCol-{{el.num}}.ptsCol:nth-child(odd) .ptsCell:nth-child(even) {
	background-color: {{ adjBs(el.color, 165) }};
}
#{{table.view_id}} .ptsCol-{{el.num}} .ptsColFooter {
 	background-color: {{ adjBs(el.color, 130) }}; /* background color for non-css3 browsers */
	/* gradient */
	background-image: linear-gradient(top, {{ adjBs(el.color, 160) }}, {{ adjBs(el.color, 100) }}); /* W3C */
	filter: progid:DXImageTransform.Microsoft.gradient(startColorstr=\'{{ adjBs(el.color, 160) }}\', endColorstr=\'{{ adjBs(el.color, 100) }}\'); /* IE5.5 - 7 */
	-ms-filter: progid:DXImageTransform.Microsoft.gradient(startColorstr=\'{{ adjBs(el.color, 160) }}\', endColorstr=\'{{ adjBs(el.color, 100) }}\'); /* IE8 */
	background: -ms-linear-gradient(top, {{ adjBs(el.color, 160) }}, {{ adjBs(el.color, 100) }}); /* IE9 */
	background: -moz-linear-gradient(top, {{ adjBs(el.color, 160) }}, {{ adjBs(el.color, 100) }}); /* Firefox */ 
	background: -o-linear-gradient(top, {{ adjBs(el.color, 160) }}, {{ adjBs(el.color, 100) }}); /* Opera 11  */
	background: -webkit-linear-gradient(top, {{ adjBs(el.color, 160) }}, {{ adjBs(el.color, 100) }}); /* Chrome 11  */
	background: -webkit-gradient(linear, left top, left bottom, color-stop(0, {{ adjBs(el.color, 160) }}), color-stop(1, {{ adjBs(el.color, 100) }})); /* Chrome 10, Safari */
  
	border-top: 1px solid {{ adjBs(el.color, 145) }};
}
#{{table.view_id}} .ptsCol-{{el.num}}  .ptsActBtn:hover {
	 background-color: {{ adjBs(el.color, 110) }}; /* background color for non-css3 browsers */
	/* gradient */
	background-image: linear-gradient(top, {{ adjBs(el.color, 140) }}, {{ adjBs(el.color, 80) }}); /* W3C */
	filter: progid:DXImageTransform.Microsoft.gradient(startColorstr=\'{{ adjBs(el.color, 140) }}\', endColorstr=\'{{ adjBs(el.color, 80) }}\'); /* IE5.5 - 7 */
	-ms-filter: progid:DXImageTransform.Microsoft.gradient(startColorstr=\'{{ adjBs(el.color, 140) }}\', endColorstr=\'{{ adjBs(el.color, 80) }}\'); /* IE8 */
	background: -ms-linear-gradient(top, {{ adjBs(el.color, 140) }}, {{ adjBs(el.color, 80) }}); /* IE9 */
	background: -moz-linear-gradient(top, {{ adjBs(el.color, 140) }}, {{ adjBs(el.color, 80) }}); /* Firefox */ 
	background: -o-linear-gradient(top, {{ adjBs(el.color, 140) }}, {{ adjBs(el.color, 80) }}); /* Opera 11  */
	background: -webkit-linear-gradient(top, {{ adjBs(el.color, 140) }}, {{ adjBs(el.color, 80) }}); /* Chrome 11  */
	background: -webkit-gradient(linear, left top, left bottom, color-stop(0, {{ adjBs(el.color, 140) }}), color-stop(1, {{ adjBs(el.color, 80) }})); /* Chrome 10, Safari */
}
#{{table.view_id}} .ptsCol-{{el.num}} .ptsActBtn {
	display: inline-block;
  	padding: 4px 20px;
  	border: 1px solid {{ adjBs(el.color, 85) }};
  	width: 80%;
  	border-radius: 3px;
}";}s:12:"enb_desc_col";a:1:{s:3:"val";s:1:"1";}s:9:"col_width";a:1:{s:3:"val";s:3:"186";}s:8:"cols_num";a:1:{s:3:"val";s:1:"4";}s:8:"rows_num";a:1:{s:3:"val";s:1:"5";}s:10:"calc_width";a:1:{s:3:"val";s:5:"table";}s:11:"table_width";a:1:{s:3:"val";s:3:"100";}s:19:"table_width_measure";a:1:{s:3:"val";s:1:"%";}s:19:"enb_hover_animation";a:1:{s:3:"val";s:1:"1";}s:11:"font_family";a:1:{s:3:"val";s:7:"Raleway";}s:10:"text_color";a:1:{s:3:"val";s:4:"#000";}s:17:"text_color_header";a:1:{s:3:"val";s:7:"#808080";}s:15:"text_color_desc";a:1:{s:3:"val";s:7:"#808080";}}','\r\n \r\n {% if (table.params.enb_desc_col.val == 1 or isEditMode) %}\r\n \r\n \r\n \r\n \r\n \r\n \r\n choose your plan
\r\n \r\n \r\n \r\n \r\n Amount of space
\r\n \r\n \r\n \r\n \r\n Bandwidth per month
\r\n \r\n \r\n \r\n \r\n E-mail accounts
\r\n \r\n \r\n \r\n \r\n MySql databases
\r\n \r\n \r\n \r\n \r\n 24h support
\r\n \r\n \r\n \r\n \r\n \r\n \r\n {% endif %}\r\n \r\n \r\n \r\n \r\n starter
\r\n \r\n \r\n \r\n \r\n \r\n $10
per month
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 10GB
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 100GB
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 1
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 1
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n econom
\r\n \r\n \r\n \r\n \r\n \r\n $30
per month
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 30GB
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 300GB
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 3
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 3
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n standard
\r\n \r\n \r\n \r\n \r\n \r\n $59
per month
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 100GB
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 500GB
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 5
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 5
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n pro
\r\n \r\n \r\n \r\n \r\n \r\n $99
per month
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n Unlimited
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 1000GB
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Unlimited
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Unlimited
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n','#{{table.view_id}} {\r\n {% if table.params.calc_width.val == \'table\' %}\r\n width: {{ table.params.table_width.val }}{{ table.params.table_width_measure.val }};\r\n {% endif %}\r\n}\r\n#{{table.view_id}} .ptsCol {\r\n {% if table.params.calc_width.val == \'table\' %}\r\n {% if table.params.enb_desc_col.val and table.params.enb_desc_col.val != \"0\" %}\r\n width: {{ 100 / (table.params.cols_num.val + 1) }}%;\r\n {% else%}\r\n width: {{ 100 / table.params.cols_num.val }}%;\r\n {% endif %}\r\n {% else%}\r\n width: {{ table.params.col_width.val }}px;\r\n {% endif %}\r\n transition: box-shadow 0.25 ease 0;\r\n}\r\n#{{table.view_id}} .ptsColHeader,\r\n#{{table.view_id}} .ptsColDesc {\r\n padding: 10px;\r\n}\r\n#{{table.view_id}} p {\r\n margin: 0;\r\n}\r\n#{{table.view_id}} .ptsRows .ptsCell,\r\n#{{table.view_id}} .ptsColFooter {\r\n padding: 10px 0;\r\n}\r\n#{{table.view_id}} .ptsColHeader {\r\n background-color: {{ adjBs(table.params.bg_color.val, -10) }}; /* background color for non-css3 browsers */\r\n /* gradient */\r\n background-image: linear-gradient(top, {{ table.params.bg_color.val }}, {{ adjBs(table.params.bg_color.val, -23) }}); /* W3C */\r\n filter: progid:DXImageTransform.Microsoft.gradient(startColorstr=\'{{ table.params.bg_color.val }}\', endColorstr=\'{{ adjBs(table.params.bg_color.val, -23) }}\'); /* IE5.5 - 7 */\r\n -ms-filter: progid:DXImageTransform.Microsoft.gradient(startColorstr=\'{{ table.params.bg_color.val }}\', endColorstr=\'{{ adjBs(table.params.bg_color.val, -23) }}\'); /* IE8 */\r\n background: -ms-linear-gradient(top, {{ table.params.bg_color.val }}, {{ adjBs(table.params.bg_color.val, -23) }}); /* IE9 */\r\n background: -moz-linear-gradient(top, {{ table.params.bg_color.val }}, {{ adjBs(table.params.bg_color.val, -23) }}); /* Firefox */ \r\n background: -o-linear-gradient(top, {{ table.params.bg_color.val }}, {{ adjBs(table.params.bg_color.val, -23) }}); /* Opera 11 */\r\n background: -webkit-linear-gradient(top, {{ table.params.bg_color.val }}, {{ adjBs(table.params.bg_color.val, -23) }}); /* Chrome 11 */\r\n background: -webkit-gradient(linear, left top, left bottom, color-stop(0, {{ table.params.bg_color.val }}), color-stop(1, {{ adjBs(table.params.bg_color.val, -23) }})); /* Chrome 10, Safari */\r\n \r\n border-bottom: 1px solid {{ adjBs(table.params.bg_color.val, -40) }};\r\n}\r\n#{{table.view_id}} .ptsColDesc {\r\n background-color: {{ adjBs(table.params.bg_color.val, -10) }}; /* background color for non-css3 browsers */\r\n /* gradient */\r\n background-image: linear-gradient(top, {{ adjBs(table.params.bg_color.val, -15) }}, {{ adjBs(table.params.bg_color.val, -40) }}); /* W3C */\r\n filter: progid:DXImageTransform.Microsoft.gradient(startColorstr=\'{{ adjBs(table.params.bg_color.val, -15) }}\', endColorstr=\'{{ adjBs(table.params.bg_color.val, -40) }}\'); /* IE5.5 - 7 */\r\n -ms-filter: progid:DXImageTransform.Microsoft.gradient(startColorstr=\'{{ adjBs(table.params.bg_color.val, -15) }}\', endColorstr=\'{{ adjBs(table.params.bg_color.val, -40) }}\'); /* IE8 */\r\n background: -ms-linear-gradient(top, {{ adjBs(table.params.bg_color.val, -15) }}, {{ adjBs(table.params.bg_color.val, -40) }}); /* IE9 */\r\n background: -moz-linear-gradient(top, {{ adjBs(table.params.bg_color.val, -15) }}, {{ adjBs(table.params.bg_color.val, -40) }}); /* Firefox */ \r\n background: -o-linear-gradient(top, {{ adjBs(table.params.bg_color.val, -15) }}, {{ adjBs(table.params.bg_color.val, -40) }}); /* Opera 11 */\r\n background: -webkit-linear-gradient(top, {{ adjBs(table.params.bg_color.val, -15) }}, {{ adjBs(table.params.bg_color.val, -40) }}); /* Chrome 11 */\r\n background: -webkit-gradient(linear, left top, left bottom, color-stop(0, {{ adjBs(table.params.bg_color.val, -15) }}), color-stop(1, {{ adjBs(table.params.bg_color.val, -40) }})); /* Chrome 10, Safari */\r\n \r\n border-top: 1px solid {{ adjBs(table.params.bg_color.val, 5) }};\r\n}\r\n#{{table.view_id}} .ptsRows .ptsCell:nth-child(odd) {\r\n background-color: {{ adjBs(table.params.bg_color.val, 165) }};\r\n}\r\n#{{table.view_id}} .ptsRows .ptsCell:nth-child(even) {\r\n background-color: {{ adjBs(table.params.bg_color.val, 195) }};\r\n}\r\n#{{table.view_id}} .ptsCol:nth-child(odd) .ptsRows .ptsCell:nth-child(odd) {\r\n background-color: {{ adjBs(table.params.bg_color.val, 145) }};\r\n}\r\n#{{table.view_id}} .ptsCol:nth-child(odd) .ptsRows .ptsCell:nth-child(even) {\r\n background-color: {{ adjBs(table.params.bg_color.val, 165) }};\r\n}\r\n#{{table.view_id}} .ptsColFooter {\r\n background-color: {{ adjBs(table.params.bg_color.val, 130) }}; /* background color for non-css3 browsers */\r\n /* gradient */\r\n background-image: linear-gradient(top, {{ adjBs(table.params.bg_color.val, 160) }}, {{ adjBs(table.params.bg_color.val, 100) }}); /* W3C */\r\n filter: progid:DXImageTransform.Microsoft.gradient(startColorstr=\'{{ adjBs(table.params.bg_color.val, 160) }}\', endColorstr=\'{{ adjBs(table.params.bg_color.val, 100) }}\'); /* IE5.5 - 7 */\r\n -ms-filter: progid:DXImageTransform.Microsoft.gradient(startColorstr=\'{{ adjBs(table.params.bg_color.val, 160) }}\', endColorstr=\'{{ adjBs(table.params.bg_color.val, 100) }}\'); /* IE8 */\r\n background: -ms-linear-gradient(top, {{ adjBs(table.params.bg_color.val, 160) }}, {{ adjBs(table.params.bg_color.val, 100) }}); /* IE9 */\r\n background: -moz-linear-gradient(top, {{ adjBs(table.params.bg_color.val, 160) }}, {{ adjBs(table.params.bg_color.val, 100) }}); /* Firefox */ \r\n background: -o-linear-gradient(top, {{ adjBs(table.params.bg_color.val, 160) }}, {{ adjBs(table.params.bg_color.val, 100) }}); /* Opera 11 */\r\n background: -webkit-linear-gradient(top, {{ adjBs(table.params.bg_color.val, 160) }}, {{ adjBs(table.params.bg_color.val, 100) }}); /* Chrome 11 */\r\n background: -webkit-gradient(linear, left top, left bottom, color-stop(0, {{ adjBs(table.params.bg_color.val, 160) }}), color-stop(1, {{ adjBs(table.params.bg_color.val, 100) }})); /* Chrome 10, Safari */\r\n \r\n border-top: 1px solid {{ adjBs(table.params.bg_color.val, 145) }};\r\n}\r\n#{{table.view_id}} .ptsActBtn:hover {\r\n background-color: {{ adjBs(table.params.bg_color.val, 110) }}; /* background color for non-css3 browsers */\r\n /* gradient */\r\n background-image: linear-gradient(top, {{ adjBs(table.params.bg_color.val, 140) }}, {{ adjBs(table.params.bg_color.val, 80) }}); /* W3C */\r\n filter: progid:DXImageTransform.Microsoft.gradient(startColorstr=\'{{ adjBs(table.params.bg_color.val, 140) }}\', endColorstr=\'{{ adjBs(table.params.bg_color.val, 80) }}\'); /* IE5.5 - 7 */\r\n -ms-filter: progid:DXImageTransform.Microsoft.gradient(startColorstr=\'{{ adjBs(table.params.bg_color.val, 140) }}\', endColorstr=\'{{ adjBs(table.params.bg_color.val, 80) }}\'); /* IE8 */\r\n background: -ms-linear-gradient(top, {{ adjBs(table.params.bg_color.val, 140) }}, {{ adjBs(table.params.bg_color.val, 80) }}); /* IE9 */\r\n background: -moz-linear-gradient(top, {{ adjBs(table.params.bg_color.val, 140) }}, {{ adjBs(table.params.bg_color.val, 80) }}); /* Firefox */ \r\n background: -o-linear-gradient(top, {{ adjBs(table.params.bg_color.val, 140) }}, {{ adjBs(table.params.bg_color.val, 80) }}); /* Opera 11 */\r\n background: -webkit-linear-gradient(top, {{ adjBs(table.params.bg_color.val, 140) }}, {{ adjBs(table.params.bg_color.val, 80) }}); /* Chrome 11 */\r\n background: -webkit-gradient(linear, left top, left bottom, color-stop(0, {{ adjBs(table.params.bg_color.val, 140) }}), color-stop(1, {{ adjBs(table.params.bg_color.val, 80) }})); /* Chrome 10, Safari */\r\n}\r\n#{{table.view_id}} .ptsActBtn {\r\n display: inline-block;\r\n padding: 4px 20px;\r\n border: 1px solid {{ adjBs(table.params.bg_color.val, 85) }};\r\n width: 80%;\r\n border-radius: 3px;\r\n}\r\n\r\n#{{table.view_id}} .ptsActBtn .ptsEditArea {\r\n color: #444;\r\n font-size: 10pt; \r\n font-weight: bold;\r\n text-decoration: none !important;\r\n border: none !important;\r\n width: 100%;\r\n}\r\n#{{table.view_id}} .ptsCol:first-of-type .ptsColHeader {\r\n border-top-left-radius: 5px;\r\n}\r\n#{{table.view_id}} .ptsCol:last-of-type .ptsColHeader {\r\n border-top-right-radius: 5px;\r\n}\r\n#{{table.view_id}} .ptsCol:first-of-type .ptsColFooter {\r\n border-bottom-left-radius: 5px;\r\n}\r\n#{{table.view_id}} .ptsCol:last-of-type .ptsColFooter {\r\n border-bottom-right-radius: 5px;\r\n}\r\n#{{table.view_id}} .ptsColFooter a {\r\n color: #444444;\r\n text-decoration: none !important;\r\n}\r\n#{{table.view_id}} .ptsTableDescCol {\r\n {% if table.params.enb_desc_col.val == 0 %}\r\n display: none;\r\n {% endif %}\r\n}\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent,\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent span {\r\n transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease;\r\n -webkit-transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease;\r\n -moz-transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease;\r\n -ms-transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease;\r\n -o-transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease;\r\n}\r\n#{{table.view_id}} .ptsCol.hover .ptsTableElementContent {\r\n z-index: 101;\r\n box-shadow: 5px 0 30px rgba(0, 0, 0, 0.5);\r\n -webkit-box-shadow: 5px 0 30px rgba(0, 0, 0, 0.5);\r\n -moz-box-shadow: 5px 0 30px rgba(0, 0, 0, 0.5);\r\n margin-top: -20px;\r\n}\r\n#{{table.view_id}} .ptsCol.hover .ptsColHeader {\r\n border-top-left-radius: 5px;\r\n border-top-right-radius: 5px;\r\n}\r\n#{{table.view_id}} .ptsCol.hover .ptsColFooter {\r\n border-bottom-left-radius: 5px;\r\n border-bottom-right-radius: 5px;\r\n}\r\n/*Colors set*/\r\n#{{table.view_id}} .ptsCol .ptsColHeader {\r\n color: {{table.params.text_color_header.val}};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColDesc {\r\n color: {{table.params.text_color_desc.val}};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsRows {\r\n color: {{table.params.text_color.val}};\r\n}\r\n','gradient-standard.jpg',0,1,0,'2015-08-16 01:02:30'),(4,'630WlOre','Okul',0,'a:19:{s:8:"bg_color";a:1:{s:3:"val";s:4:"#333";}s:14:"cell_color_css";a:1:{s:3:"val";s:914:"#{{table.view_id}} .ptsCol-{{el.num}} .ptsColHeader {
	background-color: {{ adjBs(el.color, -50) }}; /* background color for non-css3 browsers */
}
#{{table.view_id}} .ptsCol-{{el.num}} .ptsColDesc {
	background-color: {{ el.color }}; /* background color for non-css3 browsers */
}
#{{table.view_id}} .ptsCol-{{el.num}}  .ptsActBtn {
	 background-color: {{ adjBs(el.color, 20) }}; /* background color for non-css3 browsers */
}
#{{table.view_id}} .ptsCol-{{el.num}}  .ptsActBtn:hover {
	 background-color: {{ adjBs(el.color, 50) }}; /* background color for non-css3 browsers */
}
#{{table.view_id}} .ptsCol-{{el.num}} .ptsActBtn {
  	border: 1px solid {{ adjBs(el.color, 85) }};
}

#{{table.view_id}} .ptsCol-{{el.num}}.ptsTableDescCol  .ptsColHeader {
	background-color: {{ el.color }};
}
#{{table.view_id}} .ptsCol-{{el.num}}.ptsTableDescCol .ptsColDesc{
	background-color: {{ el.color }};
}";}s:12:"enb_desc_col";a:1:{s:3:"val";s:1:"1";}s:8:"rows_num";a:1:{s:3:"val";s:1:"8";}s:8:"cols_num";a:1:{s:3:"val";s:1:"3";}s:10:"text_color";a:1:{s:3:"val";s:7:"#d0d0d0";}s:17:"text_color_header";a:1:{s:3:"val";s:4:"#fff";}s:15:"text_color_desc";a:1:{s:3:"val";s:4:"#fff";}s:11:"font_family";a:1:{s:3:"val";s:9:"Open Sans";}s:9:"col_width";a:1:{s:3:"val";s:3:"186";}s:10:"calc_width";a:1:{s:3:"val";s:5:"table";}s:11:"table_width";a:1:{s:3:"val";s:3:"100";}s:19:"table_width_measure";a:1:{s:3:"val";s:1:"%";}s:19:"enb_hover_animation";a:1:{s:3:"val";s:1:"1";}s:13:"txt_item_html";a:1:{s:3:"val";s:164:"<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\"><p><span style=\"font-size: 12pt;\" data-mce-style=\"font-size: 12pt;\">Your Text</span></p></div>";}s:13:"img_item_html";a:1:{s:3:"val";s:178:"<div class=\"ptsEl ptsElImg ptsElWithArea\" data-el=\"table_cell_img\" data-type=\"img\">
	<div class=\"ptsElArea\"><img src=\"[PTS_ASSETS_URL]img/example.jpg\" /></div>
</div>";}s:14:"icon_item_html";a:1:{s:3:"val";s:228:"<div data-icon=\"fa-cog\" data-color=\"rgb(0, 220, 223)\" data-type=\"icon\" data-el=\"table_cell_icon\" class=\"ptsIcon ptsEl ptsElInput\"><i class=\"fa fa-2x ptsInputShell fa-cog\" style=\"color: rgb(0, 220, 223);\"></i></div>";}s:13:"new_cell_html";a:1:{s:3:"val";s:242:"<div class=\"ptsCell\">
	<div class=\"ptsTog\">
		<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
			<p><span style=\"font-size: 13px;\" data-mce-style=\"font-size: 13px;\">Your text</span></p>
		</div>
	</div>
</div>";}s:15:"new_column_html";a:1:{s:3:"val";s:3403:"<div class=\"ptsEl ptsCol ptsCol-3 ptsElWithArea\" data-color=\"rgb(195, 53, 15)\" data-el=\"table_col\" data-enb-color=\"1\">
	<div class=\"ptsTableElementContent ptsElArea\">
		<div class=\"ptsColHeader ptsToggle\">
			<div class=\"ptsTog\">
				<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
					<p><span style=\"font-size: 13px; \" data-mce-style=\"font-size: 13px; color: #ffffff;\">ENTERPRISE</span></p>
				</div>
			</div>
		</div>
		<div class=\"ptsColDesc ptsToggle\">
			<div class=\"ptsTog\">
				<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
					<p><span style=\"font-size: 24pt; \" data-mce-style=\"font-size: 24pt; color: #ffffff;\">699</span></p>
					<p><span data-mce-style=\"color: #ffffff;\">One Time Payment</span></p>
				</div>
			</div>
		</div>
		<div class=\"ptsRows ptsToggle\">
			<div class=\"ptsCell\">
				<div class=\"ptsTog\">
					<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
						<p><span style=\"font-size: 13px;\" data-mce-style=\"font-size: 13px;\">50 TB</span></p>
					</div>
				</div>
			</div>
			<div class=\"ptsCell\">
				<div class=\"ptsTog\">
					<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
						<p><span style=\"font-size: 13px;\" data-mce-style=\"font-size: 13px;\">Unlimited</span></p>
					</div>
				</div>
			</div>
			<div class=\"ptsCell\">
				<div class=\"ptsTog\">
					<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
						<p><span style=\"font-size: 13px;\" data-mce-style=\"font-size: 13px;\">Unlimited</span></p>
					</div>
				</div>
			</div>
			<div class=\"ptsCell\">
				<div class=\"ptsTog\">
					<div class=\"ptsIcon ptsEl ptsElInput\" data-el=\"table_cell_icon\" data-type=\"icon\" data-color=\"#d0d0d0\" data-icon=\"fa-check\">
						<i class=\"fa fa-check ptsInputShell\"></i>
					</div>
				</div>
			</div>
			<div class=\"ptsCell\">
				<div class=\"ptsTog\">
					<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
						<p><span style=\"font-size: 13px;\" data-mce-style=\"font-size: 13px;\">Unlimited</span></p>
					</div>
				</div>
			</div>
			<div class=\"ptsCell\">
				<div class=\"ptsTog\">
					<div class=\"ptsIcon ptsEl ptsElInput\" data-el=\"table_cell_icon\" data-type=\"icon\" data-color=\"#d0d0d0\" data-icon=\"fa-check\">
						<i class=\"fa fa-check ptsInputShell\"></i>
					</div>
				</div>
			</div>
			<div class=\"ptsCell\">
				<div class=\"ptsTog\">
					<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
						<p><span style=\"font-size: 13px;\" data-mce-style=\"font-size: 13px;\">Unlimited</span></p>
					</div>
				</div>
			</div>
			<div class=\"ptsCell\">
				<div class=\"ptsTog\">
					<div class=\"ptsEl\" data-el=\"table_cell_txt\" data-type=\"txt\">
						<p><span style=\"font-size: 13px;\" data-mce-style=\"font-size: 13px;\">Unlimited</span></p>
					</div>
				</div>
			</div>
		</div>
		<div class=\"ptsColFooter ptsToggle\">
			<div class=\"ptsTog\">
				<div class=\"ptsActBtn ptsEl ptsElInput\" data-el=\"btn\" data-bgcolor-to=\"txt\" data-bgcolor=\"#fff\" data-bgcolor-elements=\".ptsEditArea\">
					<a target=\"_blank\" href=\"https://supsystic.com/\" class=\"ptsEditArea ptsInputShell\">Sign up!</a>
				</div>
			</div>
		</div>
	</div>
</div>";}}','\r\n \r\n {% if (table.params.enb_desc_col.val == 1 or isEditMode) %}\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n Features
\r\n COMPARE PACKAGE FEATURES
\r\n \r\n \r\n \r\n \r\n \r\n Storage Space
\r\n \r\n \r\n \r\n \r\n Email Accounts
\r\n \r\n \r\n \r\n \r\n Monthly Bandwidth
\r\n \r\n \r\n \r\n \r\n Control Panel
\r\n \r\n \r\n \r\n \r\n Databases
\r\n \r\n \r\n \r\n \r\n Analytics
\r\n \r\n \r\n \r\n \r\n Domains
\r\n \r\n \r\n \r\n \r\n Users
\r\n \r\n \r\n \r\n \r\n \r\n \r\n {% endif %}\r\n \r\n \r\n \r\n \r\n \r\n Developer
\r\n \r\n \r\n \r\n \r\n \r\n \r\n $99
\r\n Payable Every Month
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 500 MB
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 100
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 5000 MB
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 10
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 10
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 100
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n\r\n \r\n \r\n \r\n \r\n \r\n PREMIUM
\r\n \r\n \r\n \r\n \r\n \r\n \r\n $399
\r\n Payable Every Year
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 10 TB
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Unlimited
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Unlimited
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 100
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 50
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 500
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n\r\n \r\n \r\n \r\n \r\n \r\n ENTERPRISE
\r\n \r\n \r\n \r\n \r\n \r\n \r\n $699
\r\n One Time Payment
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 50 TB
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Unlimited
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Unlimited
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n Unlimited
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n Unlimited
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Unlimited
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n\r\n\r\n \r\n \r\n','#{{table.view_id}} {\r\n {% if table.params.calc_width.val == \'table\' %}\r\n width: {{ table.params.table_width.val }}{{ table.params.table_width_measure.val }};\r\n {% endif %}\r\n text-transform: uppercase;\r\n}\r\n#{{table.view_id}} .ptsCol {\r\n {% if table.params.calc_width.val == \'table\' %}\r\n {% if table.params.enb_desc_col.val and table.params.enb_desc_col.val != \"0\" %}\r\n width: {{ 100 / (table.params.cols_num.val + 1) }}%;\r\n {% else%}\r\n width: {{ 100 / table.params.cols_num.val }}%;\r\n {% endif %}\r\n {% else%}\r\n width: {{ table.params.col_width.val }}px;\r\n {% endif %}\r\n transition: box-shadow 0.25 ease 0;\r\n}\r\n#{{table.view_id}} p {\r\n margin: 0;\r\n}\r\n#{{table.view_id}} .ptsRows .ptsCell{\r\n padding: 12px;\r\n text-transform: none;\r\n \r\n border: 1px solid {{ adjBs(table.params.bg_color.val, 17) }};\r\n border-bottom: 1px solid {{ adjBs(table.params.bg_color.val, -34) }};\r\n border-right: 1px solid {{ adjBs(table.params.bg_color.val, -34) }};\r\n box-shadow: 0 1px 2px rgba(0,0,0,0.15);\r\n text-shadow: 0 -1px rgba(0,0,0,0.6);\r\n}\r\n#{{table.view_id}} .ptsColHeader {\r\n padding: 15px;\r\n}\r\n#{{table.view_id}} .ptsColDesc {\r\n padding: 30px 15px;\r\n}\r\n#{{table.view_id}} .ptsRows .ptsCell:nth-child(odd) {\r\n background-color: {{ adjBs(table.params.bg_color.val, 0) }};\r\n}\r\n#{{table.view_id}} .ptsRows .ptsCell:nth-child(even) {\r\n background-color: {{ adjBs(table.params.bg_color.val, -12) }};\r\n}\r\n#{{table.view_id}} .ptsColFooter {\r\n background-color: {{ adjBs(table.params.bg_color.val, -23) }};\r\n padding: 20px;\r\n border: 1px solid {{ adjBs(table.params.bg_color.val, -51) }};\r\n box-shadow: inset 0 1px {{ adjBs(table.params.bg_color.val, 2) }},inset 0 0 0 1px rgba(255,255,255,0.1);\r\n \r\n /* gradient */\r\n background-image: linear-gradient(top, {{ adjBs(table.params.bg_color.val, -23) }}, {{ adjBs(table.params.bg_color.val, -44) }}); /* W3C */\r\n filter: progid:DXImageTransform.Microsoft.gradient(startColorstr=\'{{ adjBs(table.params.bg_color.val, -23) }}\', endColorstr=\'{{ adjBs(table.params.bg_color.val, -44) }}\'); /* IE5.5 - 7 */\r\n -ms-filter: progid:DXImageTransform.Microsoft.gradient(startColorstr=\'{{ adjBs(table.params.bg_color.val, -23) }}\', endColorstr=\'{{ adjBs(table.params.bg_color.val, -44) }}\'); /* IE8 */\r\n background: -ms-linear-gradient(top, {{ adjBs(table.params.bg_color.val, -23) }}, {{ adjBs(table.params.bg_color.val, -44) }}); /* IE9 */\r\n background: -moz-linear-gradient(top, {{ adjBs(table.params.bg_color.val, -23) }}, {{ adjBs(table.params.bg_color.val, -44) }}); /* Firefox */ \r\n background: -o-linear-gradient(top, {{ adjBs(table.params.bg_color.val, -23) }}, {{ adjBs(table.params.bg_color.val, -44) }}); /* Opera 11 */\r\n background: -webkit-linear-gradient(top, {{ adjBs(table.params.bg_color.val, -23) }}, {{ adjBs(table.params.bg_color.val, -44) }}); /* Chrome 11 */\r\n background: -webkit-gradient(linear, left top, left bottom, color-stop(0, {{ adjBs(table.params.bg_color.val, -23) }}), color-stop(1, {{ adjBs(table.params.bg_color.val, -44) }})); /* Chrome 10, Safari */\r\n}\r\n#{{table.view_id}} .ptsActBtn:hover {\r\n background-color: {{ adjBs(table.params.bg_color.val, 110) }}; /* background color for non-css3 browsers */\r\n}\r\n#{{table.view_id}} .ptsActBtn {\r\n height: 50px;\r\n padding: 0 2em;\r\n cursor: pointer;\r\n font-weight: 400;\r\n font-size: 1.4em;\r\n text-decoration: none;\r\n display: inline-block;\r\n padding: 4px 20px;\r\n width: 100%;\r\n border-radius: 3px;\r\n}\r\n\r\n#{{table.view_id}} .ptsActBtn .ptsEditArea {\r\n text-decoration: none !important;\r\n border: none !important;\r\n width: 100%;\r\n text-transform: none;\r\n line-height: 2em;\r\n color: #fff;\r\n}\r\n#{{table.view_id}} .ptsTableDescCol {\r\n {% if table.params.enb_desc_col.val == 0 %}\r\n display: none;\r\n {% endif %}\r\n}\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent,\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent span {\r\n transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease;\r\n -webkit-transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease;\r\n -moz-transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease;\r\n -ms-transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease;\r\n -o-transition: box-shadow 0.3s ease, margin 0.3s ease, font 0.3s ease;\r\n}\r\n#{{table.view_id}} .ptsCol.hover .ptsTableElementContent {\r\n z-index: 101;\r\n box-shadow: 5px 0 30px rgba(0, 0, 0, 0.5);\r\n -webkit-box-shadow: 5px 0 30px rgba(0, 0, 0, 0.5);\r\n -moz-box-shadow: 5px 0 30px rgba(0, 0, 0, 0.5);\r\n margin-top: -20px;\r\n}\r\n#{{table.view_id}} .ptsCol.hover .ptsColHeader {\r\n border-top-left-radius: 5px;\r\n border-top-right-radius: 5px;\r\n}\r\n#{{table.view_id}} .ptsCol.hover .ptsColFooter {\r\n border-bottom-left-radius: 5px;\r\n border-bottom-right-radius: 5px;\r\n}\r\n\r\n/*start for desc col color */\r\n#{{table.view_id}} .ptsCol.ptsTableDescCol .ptsColHeader {\r\n background-color: #fff;\r\n}\r\n#{{table.view_id}} .ptsCol.ptsTableDescCol .ptsColDesc{\r\n background-color: #fff;\r\n}\r\n/*end for desc col color */\r\n\r\n/*start for col color 1*/\r\n#{{table.view_id}} .ptsCol-1 .ptsColHeader {\r\n background-color: #ed8000;\r\n}\r\n#{{table.view_id}} .ptsCol-1 .ptsColDesc,\r\n#{{table.view_id}} .ptsCol-1 .ptsActBtn:hover {\r\n background-color: #f19300;\r\n}\r\n#{{table.view_id}} .ptsCol-1 .ptsActBtn {\r\n background-color: #ed8000;\r\n}\r\n/*end for col color 1*/\r\n\r\n/*start for col color 2*/\r\n#{{table.view_id}} .ptsCol-2 .ptsColHeader {\r\n background-color: #D85200;\r\n}\r\n#{{table.view_id}} .ptsCol-2 .ptsColDesc,\r\n#{{table.view_id}} .ptsCol-2 .ptsActBtn:hover {\r\n background-color: #E06400;\r\n}\r\n#{{table.view_id}} .ptsCol-2 .ptsActBtn {\r\n background-color: #D85200;\r\n}\r\n/*end for col color 2*/\r\n\r\n/*start for col color 3*/\r\n#{{table.view_id}} .ptsCol-3 .ptsColHeader {\r\n background-color: #B5280B;\r\n}\r\n#{{table.view_id}} .ptsCol-3 .ptsColDesc,\r\n#{{table.view_id}} .ptsCol-3 .ptsActBtn:hover {\r\n background-color: #C3350F;\r\n}\r\n#{{table.view_id}} .ptsCol-3 .ptsActBtn {\r\n background-color: #B5280B;\r\n}\r\n/*end for col color 3*/\r\n\r\n/*Colors set*/\r\n#{{table.view_id}} .ptsCol .ptsColHeader {\r\n color: {{table.params.text_color_header.val}};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColDesc {\r\n color: {{table.params.text_color_desc.val}};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsRows {\r\n color: {{table.params.text_color.val}};\r\n}\r\n','okul.jpg',0,1,0,'2015-11-03 00:05:29'),(5,'nflGZoHy','Botein',0,'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','\r\n \r\n {% if (table.params.enb_desc_col.val == 1 or isEditMode) %}\r\n \r\n \r\n \r\n PLAN
\r\n \r\n \r\n \r\n Number
minutes
\r\n \r\n \r\n \r\n \r\n \r\n Price
\r\n \r\n \r\n \r\n \r\n Price for 1 minute
\r\n \r\n \r\n \r\n \r\n \r\n \r\n {% endif %}\r\n \r\n \r\n \r\n \r\n BASE
\r\n \r\n \r\n \r\n \r\n \r\n 65
minutes
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 15 $/month
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Price for 1 minute 0.25$
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n ECONOMY
\r\n \r\n \r\n \r\n \r\n \r\n 140
minutes
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 30 $/month
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Price for 1 minute 0.20$
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n STANDART
\r\n \r\n \r\n \r\n \r\n \r\n 240
minutes
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 45 $/month
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Price for 1 minute 0.2$
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n PREMIUM
\r\n \r\n \r\n \r\n \r\n \r\n 380
minutes
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n 75 $/month
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Price for 1 minute 0.2$
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n\r\n \r\n \r\n','#{{table.view_id}} {\r\n {% if table.params.calc_width.val == \'table\' %}\r\n width: {{ table.params.table_width.val }}{{ table.params.table_width_measure.val }};\r\n {% endif %}\r\n}\r\n#{{table.view_id}} span, #{{table.view_id}} p {\r\n word-break: break-word;\r\n}\r\n#{{table.view_id}} .ptsCol {\r\n {% if table.params.calc_width.val == \'table\' %}\r\n {% if table.params.enb_desc_col.val and table.params.enb_desc_col.val != \"0\" %}\r\n width: {{ 100 / (table.params.cols_num.val + 1) }}%;\r\n {% else%}\r\n width: {{ 100 / table.params.cols_num.val }}%;\r\n {% endif %}\r\n {% else%}\r\n width: {{ table.params.col_width.val }}px;\r\n {% endif %}\r\n border: 1px solid {{ adjBs(table.params.bg_color.val, -40) }};\r\n}\r\n#{{table.view_id}} .ptsCol.ptsTableDescCol .ptsColFooter {\r\n visibility: hidden;\r\n}\r\n#{{table.view_id}} .ptsTableElementContent {\r\n padding-bottom: 15px;\r\n}\r\n{% if (table.params.cols_num.val > 1) %}\r\n#{{table.view_id}} .ptsCol:not(:last-child) {\r\n border-right: none;\r\n}\r\n{% endif %}\r\n#{{table.view_id}} .ptsColDesc {\r\n text-align: center;\r\n}\r\n#{{table.view_id}}.ptsBlockMobile .ptsCol {\r\n border-right: 1px solid {{ adjBs(table.params.bg_color.val, -40) }};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent .ptsRows {\r\n background-color: {{ table.params.bg_color.val }};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsRows .ptsCell {\r\n padding: 12px;\r\n border-bottom: 1px solid {{ adjBs(table.params.bg_color.val, -35) }};\r\n border-top: 1px solid {{ adjBs(table.params.bg_color.val, -20) }};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsRows .ptsCell:last-of-type {\r\n border-bottom: none;\r\n}\r\n}\r\n#{{table.view_id}} .ptsCol .ptsActBtn {\r\n width: 100%;\r\n border-radius: 3px;\r\n cursor: pointer;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsActBtn .ptsEditArea {\r\n font-size: 1.4em;\r\n width: 100%;\r\n padding: 10px 0;\r\n text-decoration: none !important;\r\n border: none !important;\r\n}\r\n#{{table.view_id}} .ptsTableDescCol {\r\n {% if table.params.enb_desc_col.val == 0 %}\r\n display: none;\r\n {% endif %}\r\n}\r\n#{{table.view_id}} .ptsCol.ptsTableDescCol .ptsRows {\r\n border-top-width: 1px;\r\n border-bottom-width: 1px;\r\n}\r\n#{{table.view_id}} p {\r\n margin: 0;\r\n}\r\n/*Animations*/\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent,\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent span {\r\n transition: all 0.3s ease;\r\n -webkit-transition: all 0.3s ease;\r\n -moz-transition: all 0.3s ease;\r\n -ms-transition: all 0.3s ease;\r\n -o-transition: all 0.3s ease;\r\n}\r\n#{{table.view_id}} .ptsCol.hover .ptsTableElementContent {\r\n z-index: 101;\r\n box-shadow: 0 0 10px rgba(0, 0, 0, 0.5);\r\n -webkit-box-shadow: 0 0 10px rgba(0, 0, 0, 0.5);\r\n -moz-box-shadow: 0 0 10px rgba(0, 0, 0, 0.5);\r\n margin-top: -20px;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsActBtn:hover {\r\n background-color: {{ adjBs(table.params.bg_color.val, -35) }};\r\n}\r\n/*Colors set*/\r\n#{{table.view_id}} .ptsCol .ptsColHeader {\r\n color: {{table.params.text_color_header.val}};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColDesc {\r\n color: {{table.params.text_color_desc.val}};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsRows {\r\n color: {{table.params.text_color.val}};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColDesc .ptsEl {\r\n border-radius: 50%;\r\n border: 10px solid {{ table.params.bg_color.val }};\r\n padding: 15px 15px;\r\n box-sizing: content-box;\r\n z-index: 1;\r\n background-color: {{ table.params.bg_color.val }};\r\n width: {{table.params.col_width.val / 1.55}}px;\r\n height: {{table.params.col_width.val / 1.55}}px;\r\n position: relative;\r\n}\r\n#{{table.view_id}} .ptsCol.hover .ptsColDesc .ptsEl {\r\n width: {{table.params.col_width.val / 1.40}}px;\r\n height: {{table.params.col_width.val / 1.40}}px;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColHeader {\r\n padding: 35px 0 10px 0;\r\n background-color: {{ adjBs(table.params.bg_color.val, -10) }};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColDesc {\r\n position: relative;\r\n padding: 5px 0 10px 0;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColDesc:after {\r\n content: \'\';\r\n background-color: {{ adjBs(table.params.bg_color.val, -10) }};\r\n position: absolute;\r\n top: 0;\r\n left: 0;\r\n width: 100%;\r\n height: 50%;\r\n z-index: 0;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColDesc .ptsEl p {\r\n line-height: 1;\r\n padding: 10px 0 0 0;\r\n margin: 0 0;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColDesc .ptsEl p:first-child {\r\n margin-top: 5px;\r\n}\r\n#{{table.view_id}} .ptsCol-0 .ptsColDesc .ptsEl p:first-child {\r\n margin-top: 30px;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColFooter {\r\n padding: 15px 0 0 0;\r\n margin-top: 40px;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColFooter .ptsActBtn {\r\n width: auto;\r\n padding: 7px 12px;\r\n border-radius: 2px;\r\n cursor: pointer;\r\n transition: box-shadow .5s ease-out;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColFooter .ptsActBtn:hover {\r\n box-shadow: 2px 2px 1px rgba(0, 0, 0, 0.5);\r\n -webkit-box-shadow: 2px 2px 1px rgba(0, 0, 0, 0.5);\r\n -moz-box-shadow: 2px 2px 1px rgba(0, 0, 0, 0.5);\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColFooter .ptsActBtn a {\r\n padding: 0;\r\n color: {{ table.params.bg_color.val }};\r\n font-size: 17px;\r\n text-decoration: blink;\r\n \r\n}\r\n#{{table.view_id}} .ptsCol .ptsRows .ptsCell {\r\n padding: 1px 0;\r\n border: none;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColDesc .ptsEl p:last-child {\r\n position: absolute;\r\n left: 0;\r\n right: 0;\r\n bottom: 0;\r\n height: 40%;\r\n}\r\n/** Default colum style **/\r\n/*start for col color 2*/\r\n#{{table.view_id}} .ptsCol-2 .ptsColDesc .ptsEl {\r\n background-color: #00AED6;\r\n}\r\n/*end for col color 2*/\r\n/*start for col color 3*/\r\n#{{table.view_id}} .ptsCol-3 .ptsColDesc .ptsEl {\r\n background-color: #008CB1;\r\n}\r\n/*end for col color 3*/\r\n/*start for col color 4*/\r\n#{{table.view_id}} .ptsCol-4 .ptsColDesc .ptsEl {\r\n background-color: #006380;\r\n}\r\n/*end for col color 4*/','botein.jpg',0,1,0,'2015-11-03 15:45:18'),(6,'vpQwsfZU','Becrux',0,'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','\r\n \r\n {% if (table.params.enb_desc_col.val == 1 or isEditMode) %}\r\n \r\n \r\n \r\n Plan
\r\n \r\n \r\n \r\n (Price)
\r\n \r\n \r\n \r\n \r\n\r\n \r\n \r\n \r\n Email Previews
\r\n \r\n \r\n \r\n \r\n Builder
\r\n \r\n \r\n \r\n \r\n Page Testing
\r\n \r\n \r\n \r\n \r\n Interactive Testing
\r\n \r\n \r\n \r\n \r\n Spam Filter Tests
\r\n \r\n \r\n \r\n \r\n 500,000 Tracking Opens
\r\n \r\n \r\n \r\n \r\n 2 Users Free
\r\n \r\n \r\n \r\n \r\n \r\n {% endif %}\r\n \r\n \r\n \r\n \r\n Basic
\r\n \r\n \r\n \r\n \r\n \r\n ($79/mo)
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n Start Free Trial\r\n \r\n \r\n \r\n \r\n \r\n \r\n Email Previews
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Builder
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Page Testing
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Interactive Testing
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Spam Filter Tests
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 500,000 Tracking Opens
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 2 Users Free
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n Plus
\r\n \r\n \r\n \r\n \r\n \r\n ($149/mo)
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n Start Free Trial\r\n \r\n \r\n \r\n \r\n \r\n \r\n Email Previews
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Builder
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Page Testing
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Interactive Testing
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Spam Filter Tests
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 500,000 Tracking Opens
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 2 Users Free
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n Premium
\r\n \r\n \r\n \r\n \r\n \r\n ($399/mo)
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n Start Free Trial\r\n \r\n \r\n \r\n \r\n \r\n \r\n Email Previews
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Builder
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Page Testing
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Interactive Testing
\r\n \r\n \r\n \r\n \r\n \r\n \r\n Spam Filter Tests
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 2 Million Tracking Opens
\r\n \r\n \r\n \r\n \r\n \r\n \r\n 10 Users Free
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n','#{{table.view_id}} {\r\n {% if table.params.calc_width.val == \'table\' %}\r\n width: {{ table.params.table_width.val }}{{ table.params.table_width_measure.val }};\r\n {% endif %}\r\n}\r\n#{{table.view_id}} .ptsCol {\r\n {% if table.params.calc_width.val == \'table\' %}\r\n {% if table.params.enb_desc_col.val and table.params.enb_desc_col.val != \"0\" %}\r\n width: {{ 100 / (table.params.cols_num.val + 1) }}%;\r\n {% else%}\r\n width: {{ 100 / table.params.cols_num.val }}%;\r\n {% endif %}\r\n {% else%}\r\n width: {{ table.params.col_width.val }}px;\r\n {% endif %}\r\n \r\n padding: 0px 2.5px;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent {\r\n box-sizing: border-box;\r\n border: solid 1px {{ adjBs(table.params.bg_color.val, -10) }};\r\n border-bottom: solid 2px {{ adjBs(table.params.bg_color.val, -15) }};\r\n border-top-width: 2px;\r\n background-color: {{ table.params.bg_color.val }};\r\n\r\n}\r\n#{{table.view_id}} .ptsColHeader {\r\n padding: 15px;\r\n font-size: 24px;\r\n font-weight: bold;\r\n padding-top: 21px;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColDesc {\r\n font-size: 24px;\r\n padding-top: 6px;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsRows {\r\n padding-top: 30px;\r\n padding-bottom: 16px;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsRows .ptsCell {\r\n padding: 7px 12px;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColFooter {\r\n padding: 20px;\r\n border: 1px solid {{ adjBs(table.params.bg_color.val, -35) }};\r\n background-image: linear-gradient(to bottom, {{adjBs(table.params.bg_color.val, 20)}}, {{adjBs(table.params.bg_color.val, -20)}});\r\n}\r\n#{{table.view_id}} .ptsCol .ptsActBtn {\r\n border-radius: 3px;\r\n cursor: pointer;\r\n margin-bottom: 17px;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsActBt:hover {\r\n background-color: {{adjBs(table.params.bg_color.val, 20)}};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsActBtn .ptsEditArea {\r\n width: 100%;\r\n padding: 6px 16px;\r\n text-decoration: none !important;\r\n border: none !important;\r\n}\r\n#{{table.view_id}} .ptsTableDescCol {\r\n {% if table.params.enb_desc_col.val == 0 %}\r\n display: none;\r\n {% endif %}\r\n}\r\n\r\n\r\n#{{table.view_id}} .ptsCol.ptsTableDescCol .ptsColFooter {\r\n visibility: hidden;\r\n}\r\n#{{table.view_id}} p {\r\n margin: 0;\r\n}\r\n/*Animations*/\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent,\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent span {\r\n transition: all 0.3s ease;\r\n -webkit-transition: all 0.3s ease;\r\n -moz-transition: all 0.3s ease;\r\n -ms-transition: all 0.3s ease;\r\n -o-transition: all 0.3s ease;\r\n}\r\n#{{table.view_id}} .ptsCol.hover .ptsTableElementContent {\r\n z-index: 101;\r\n box-shadow: 0 0 10px rgba(0, 0, 0, 0.5);\r\n -webkit-box-shadow: 0 0 10px rgba(0, 0, 0, 0.5);\r\n -moz-box-shadow: 0 0 10px rgba(0, 0, 0, 0.5);\r\n margin-top: -20px;\r\n}\r\n#{{table.view_id}} .ptsCol .ptsActBtn a {\r\n font-size: 14px;\r\n}\r\n/*Colors set*/\r\n#{{table.view_id}} .ptsCol .ptsColHeader {\r\n color: {{table.params.text_color_header.val}};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsColDesc {\r\n color: {{table.params.text_color_desc.val}};\r\n}\r\n#{{table.view_id}} .ptsCol .ptsRows {\r\n color: {{table.params.text_color.val}};\r\n}','becrux.jpg',0,1,0,'2015-11-03 22:09:42'),(7,'8Pw6vDxO','Packages 1',0,'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','\r\n \r\n \r\n {% if (table.params.enb_desc_col.val == 1 or isEditMode) %}\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n PLAN - PRICE\r\n \r\n
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n Description\r\n
\r\n \r\n \r\n \r\n \r\n \r\n \r\n {% endif %}\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n START UP - $ 29\r\n \r\n
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n Semper audire mnesarchum No alia prompta torquatos Melius omnesque at sed\r\n
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n BUSINESS - $ 49\r\n \r\n
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n Utinam sapientem vim iusto
Delenit medioc ritaten duoSed probo assun nonavi\r\n
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n ADVANCED - $ 99\r\n \r\n
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n Semper audire mnesarchumNo alia prompta torquatosMelius omnesque at sed\r\n
\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n','#{{table.view_id}} {\r\n {% if table.params.calc_width.val == \'table\' %}\r\n width: {{ table.params.table_width.val }}{{ table.params.table_width_measure.val }};\r\n {% endif %}\r\n}\r\n\r\n#{{table.view_id}} .ptsCol {\r\n {% if table.params.calc_width.val == \'table\' %}\r\n {% if table.params.enb_desc_col.val and table.params.enb_desc_col.val != \"0\" %}\r\n width: {{ 100 / (table.params.cols_num.val + 1) }}%;\r\n {% else%}\r\n width: {{ 100 / table.params.cols_num.val }}%;\r\n {% endif %}\r\n {% else%}\r\n width: {{ table.params.col_width.val }}px;\r\n {% endif %}\r\n}\r\n\r\n#{{table.view_id}} .ptsTableDescCol {\r\n {% if table.params.enb_desc_col.val == 0 %}\r\n display: none;\r\n {% endif %}\r\n}\r\n\r\n#{{table.view_id}} .ptsCol.ptsTableDescCol .ptsColFooter {\r\n visibility: hidden;\r\n}\r\n\r\n#{{table.view_id}} p {\r\n margin: 0;\r\n}\r\n\r\n/*Animations*/\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent,\r\n#{{table.view_id}} .ptsCol .ptsTableElementContent span {\r\n transition: all 0.3s ease;\r\n -webkit-transition: all 0.3s ease;\r\n -moz-transition: all 0.3s ease;\r\n -ms-transition: all 0.3s ease;\r\n -o-transition: all 0.3s ease;\r\n}\r\n\r\n#{{table.view_id}} .ptsCol.hover .ptsTableElementContent {\r\n z-index: 101;\r\n box-shadow: 0 0 10px rgba(0, 0, 0, 0.5);\r\n -webkit-box-shadow: 0 0 10px rgba(0, 0, 0, 0.5);\r\n -moz-box-shadow: 0 0 10px rgba(0, 0, 0, 0.5);\r\n}\r\n\r\n#{{table.view_id}} .ptsCol.hover .ptsTableElementContent {\r\n z-index: 101;\r\n box-shadow: 0 0 10px rgba(0, 0, 0, 0.5);\r\n}\r\n\r\n/** Template Style **/\r\n#{{table.view_id}} .ptsTableElementContent {\r\n background: {{table.params.bg_color.val}};\r\n border: solid 1px {{adjBs(table.params.bg_color.val, -15)}};\r\n box-shadow: 0 0 20px -2px rgba(0,0,0,0);\r\n position: relative;\r\n}\r\n\r\n#{{table.view_id}} .ptsColHeader,\r\n#{{table.view_id}} .ptsColDesc {\r\n background: {{adjBs(table.params.bg_color.val, -5)}};\r\n padding: 40px 5px 30px 5px;\r\n position: relative;\r\n}\r\n\r\n#{{table.view_id}} .ptsColDesc:before {\r\n content: \'\';\r\n position: absolute;\r\n left: 25%;\r\n bottom: 0;\r\n background-color: {{table.params.text_color_desc.val}};\r\n height: 1px;\r\n width: 50%;\r\n}\r\n\r\n#{{table.view_id}} .ptsColHeader .ptsIcon i {\r\n font-size: 55px;\r\n color: {{table.params.text_color_header.val}};\r\n}\r\n\r\n#{{table.view_id}} .ptsColHeader span,\r\n#{{table.view_id}} .ptsColHeader p {\r\n font-size: 28px;\r\n color: {{table.params.text_color_header.val}};\r\n}\r\n\r\n#{{table.view_id}} .ptsColDesc {\r\n padding: 0 5px 20px 5px;\r\n}\r\n\r\n#{{table.view_id}} .ptsRows {\r\n padding-top: 20px;\r\n}\r\n\r\n#{{table.view_id}} .ptsColDesc span,\r\n#{{table.view_id}} .ptsColDesc p {\r\n font-size: 24px;\r\n color: {{table.params.text_color_desc.val}};\r\n}\r\n\r\n#{{table.view_id}} .ptsRows .ptsCell {\r\n color: {{table.params.text_color.val}};\r\n}\r\n\r\n#{{table.view_id}} .ptsRows .ptsCell span,\r\n#{{table.view_id}} .ptsRows .ptsCell p {\r\n font-size: 14px;\r\n}\r\n\r\n#{{table.view_id}} .ptsColFooter {\r\n padding: 20px 0 20px 0;\r\n}\r\n\r\n#{{table.view_id}} .ptsColFooter .ptsActBtn a {\r\n background-color: {{adjBs(table.params.bg_color.val, -5)}};\r\n text-decoration: blink;\r\n color: {{table.params.bg_color.val}};\r\n font-size: 18px;\r\n padding: 10px 20px;\r\n border-radius: 4px;\r\n position: relative;\r\n text-align: center;\r\n}\r\n\r\n#{{table.view_id}} .ptsColFooter .ptsActBtn {\r\n margin: 10px 0;\r\n text-align: center;\r\n}\r\n\r\n#{{table.view_id}} .ptsColFooter .ptsActBtn a:before {\r\n content: \'\';\r\n position: absolute;\r\n top: 0;\r\n right: 0;\r\n left: 0;\r\n bottom: 0;\r\n background-color: #fff;\r\n opacity: 0;\r\n transition: all .5s ease-out;\r\n}\r\n\r\n#{{table.view_id}} .ptsColFooter .ptsActBtn a:hover:before {\r\n opacity: .3;\r\n}','packages-1.jpg',0,1,0,'2015-11-12 23:24:57');
/*!40000 ALTER TABLE `wp_ryff_pts_tables` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_redirection_404`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_redirection_404` (
`id` int(11) unsigned NOT NULL AUTO_INCREMENT,
`created` datetime NOT NULL,
`url` varchar(255) COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT '',
`agent` varchar(255) COLLATE utf8mb4_unicode_520_ci DEFAULT NULL,
`referrer` varchar(255) COLLATE utf8mb4_unicode_520_ci DEFAULT NULL,
`ip` varchar(45) COLLATE utf8mb4_unicode_520_ci DEFAULT NULL,
PRIMARY KEY (`id`),
KEY `created` (`created`),
KEY `url` (`url`(250)),
KEY `referrer` (`referrer`(250)),
KEY `ip` (`ip`)
) ENGINE=MyISAM AUTO_INCREMENT=249032 DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_520_ci;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_redirection_404`
--
LOCK TABLES `wp_ryff_redirection_404` WRITE;
/*!40000 ALTER TABLE `wp_ryff_redirection_404` DISABLE KEYS */;
INSERT INTO `wp_ryff_redirection_404` VALUES (246791,'2018-09-18 20:41:36','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.7','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.238'),(246792,'2018-09-18 20:46:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248896,'2018-09-25 05:11:27','/wp-content/plugins/profile-widget-ninja/css/profile_widget_ninja.css','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/2015/10/struggle-teamwork-success-spartan-beast-vt-2015.html','66.249.79.121'),(248895,'2018-09-25 05:10:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247003,'2018-09-19 13:06:18','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247004,'2018-09-19 13:07:36','/app/etc/local.xml','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1)','https://sothisisfitness.com/app/etc/local.xml','185.253.6.100'),(247005,'2018-09-19 13:11:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247006,'2018-09-19 13:17:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247007,'2018-09-19 13:21:42','/feeds/posts/default','FeedBurner/1.0 (http://www.FeedBurner.com)',NULL,'74.125.76.34'),(247311,'2018-09-20 13:06:58','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248889,'2018-09-25 04:32:45','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246794,'2018-09-18 20:50:32','/?author=4','Apache-HttpClient/4.5.2 (Java/1.8.0_151)',NULL,'120.76.126.197'),(246793,'2018-09-18 20:50:30','/?author=3','Apache-HttpClient/4.5.2 (Java/1.8.0_151)',NULL,'120.76.126.197'),(247037,'2018-09-19 15:22:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247038,'2018-09-19 15:24:12','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.247'),(247039,'2018-09-19 15:28:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247040,'2018-09-19 15:35:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246790,'2018-09-18 20:41:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246787,'2018-09-18 20:21:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246788,'2018-09-18 20:27:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246789,'2018-09-18 20:35:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248417,'2018-09-23 15:53:03','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.5','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/2014/02/wake-up-your-brain-cognitea-review.html?m=0','66.249.79.89'),(248658,'2018-09-24 09:54:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248422,'2018-09-23 16:12:09','/installer-backup.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36',NULL,'188.64.56.8'),(248423,'2018-09-23 16:12:13','/installer.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36',NULL,'188.64.56.8'),(248421,'2018-09-23 16:12:08','/installer.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36',NULL,'188.64.56.8'),(248420,'2018-09-23 16:08:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248419,'2018-09-23 16:02:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248418,'2018-09-23 15:54:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248742,'2018-09-24 16:32:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248667,'2018-09-24 10:40:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248666,'2018-09-24 10:36:09','/wp-content/plugins/duplicator/assets/css/style.css','Mozilla/5.0 (Windows NT 6.3; rv:45.0) Gecko/20100101 Firefox/45.0',NULL,'188.230.238.79'),(248665,'2018-09-24 10:35:20','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.93'),(248811,'2018-09-24 21:16:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248812,'2018-09-24 21:23:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248813,'2018-09-24 21:30:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248814,'2018-09-24 21:35:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248815,'2018-09-24 21:41:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248816,'2018-09-24 21:47:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248817,'2018-09-24 21:49:20','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247008,'2018-09-19 13:22:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247869,'2018-09-22 03:44:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246786,'2018-09-18 20:16:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246785,'2018-09-18 20:10:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246784,'2018-09-18 20:04:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248088,'2018-09-22 16:34:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248089,'2018-09-22 16:34:39','/old/wp-admin/',NULL,NULL,'162.241.218.52'),(248090,'2018-09-22 16:40:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248091,'2018-09-22 16:46:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248092,'2018-09-22 16:51:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248093,'2018-09-22 16:57:28','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248094,'2018-09-22 17:01:50','/reviews/gear','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.79'),(247870,'2018-09-22 03:44:57','/wp-content/themes/generatepress/js/navigation.min.js?ver=1.4','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/running/page/13','66.249.79.89'),(246795,'2018-09-18 20:50:33','/?author=5','Apache-HttpClient/4.5.2 (Java/1.8.0_151)',NULL,'120.76.126.197'),(246796,'2018-09-18 20:50:35','/?author=6','Apache-HttpClient/4.5.2 (Java/1.8.0_151)',NULL,'120.76.126.197'),(246797,'2018-09-18 20:50:36','/?author=7','Apache-HttpClient/4.5.2 (Java/1.8.0_151)',NULL,'120.76.126.197'),(246798,'2018-09-18 20:50:38','/?author=8','Apache-HttpClient/4.5.2 (Java/1.8.0_151)',NULL,'120.76.126.197'),(246799,'2018-09-18 20:50:39','/?author=9','Apache-HttpClient/4.5.2 (Java/1.8.0_151)',NULL,'120.76.126.197'),(247314,'2018-09-20 13:13:15','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248743,'2018-09-24 16:35:07','/running/ocr/page/2','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'180.76.15.16'),(248744,'2018-09-24 16:38:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248431,'2018-09-23 16:39:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248432,'2018-09-23 16:45:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248433,'2018-09-23 16:50:18','/phpmyadmin/','Mozilla/5.0 (Windows NT 10.0; Win64; x64; rv:57.0) Gecko/20100101 Firefox/57.0',NULL,'169.46.210.178'),(248434,'2018-09-23 16:50:25','/console','Mozilla/5.0 (Windows NT 10.0; Win64; x64; rv:57.0) Gecko/20100101 Firefox/57.0',NULL,'169.46.210.178'),(248435,'2018-09-23 16:51:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248436,'2018-09-23 16:57:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248437,'2018-09-23 17:03:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247354,'2018-09-20 16:17:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247342,'2018-09-20 15:21:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247343,'2018-09-20 15:29:01','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247344,'2018-09-20 15:29:22','/2018/03/www.instagram.com/snuffydx','Mozilla/5.0 (compatible; Qwantify/2.4w; +https://www.qwant.com/)/2.4w',NULL,'91.242.162.35'),(247345,'2018-09-20 15:31:27','/2018/08/www.instagram.com/snuffydx','Mozilla/5.0 (compatible; Qwantify/2.4w; +https://www.qwant.com/)/2.4w',NULL,'91.242.162.35'),(247346,'2018-09-20 15:34:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247347,'2018-09-20 15:40:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247348,'2018-09-20 15:46:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247349,'2018-09-20 15:48:11','/wp-content/plugins/woocommerce-product-addon/js/script.js','Mozilla/5.1 (Windows NT 6.0; WOW64) AppleWebKit/537.37 (KHTML, like Gecko) Chrome/58.0.1145.75 Safari/537.37','sothisisfitness.com','144.76.235.84'),(247350,'2018-09-20 15:52:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247351,'2018-09-20 16:00:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247352,'2018-09-20 16:06:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247353,'2018-09-20 16:12:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247871,'2018-09-22 03:45:11','/wp-content/plugins/gutenberg/build/core-blocks/style.css?ver=1533908200','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/category/fitness-nutrition/page/15','66.249.79.93'),(247872,'2018-09-22 03:45:13','/category/fitness-nutrition/page/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/category/fitness-nutrition/page/15','66.249.79.89'),(248890,'2018-09-25 04:38:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248891,'2018-09-25 04:44:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248892,'2018-09-25 04:50:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248893,'2018-09-25 04:56:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248894,'2018-09-25 05:04:12','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246985,'2018-09-19 11:42:34','/ads.txt','Mozilla/5.0 (compatible;contxbot/1.0)',NULL,'54.161.236.151'),(246986,'2018-09-19 11:43:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246987,'2018-09-19 11:49:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246988,'2018-09-19 11:56:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246989,'2018-09-19 12:01:20','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246990,'2018-09-19 12:02:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247327,'2018-09-20 14:07:12','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247326,'2018-09-20 14:00:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247325,'2018-09-20 13:56:14','/feeds/posts/default','FeedBurner/1.0 (http://www.FeedBurner.com)',NULL,'74.125.76.32'),(247324,'2018-09-20 13:54:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246994,'2018-09-19 12:22:39','/reviews/racerecap/page/3','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'180.76.15.29'),(246993,'2018-09-19 12:20:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246991,'2018-09-19 12:08:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246992,'2018-09-19 12:14:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246752,'2018-09-18 17:21:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246753,'2018-09-18 17:27:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246754,'2018-09-18 17:32:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246755,'2018-09-18 17:38:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246756,'2018-09-18 17:43:54','/apple-touch-icon-120x120-precomposed.png','MobileSafari/604.1 CFNetwork/894 Darwin/17.4.0',NULL,'82.132.242.96'),(246757,'2018-09-18 17:43:56','/apple-touch-icon-120x120.png','MobileSafari/604.1 CFNetwork/894 Darwin/17.4.0',NULL,'82.132.242.96'),(246758,'2018-09-18 17:43:58','/apple-touch-icon.png','MobileSafari/604.1 CFNetwork/894 Darwin/17.4.0',NULL,'82.132.242.96'),(246759,'2018-09-18 17:44:00','/apple-touch-icon.png','MobileSafari/604.1 CFNetwork/894 Darwin/17.4.0',NULL,'82.132.242.96'),(246760,'2018-09-18 17:44:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246761,'2018-09-18 17:48:44','/th1s_1s_a_4o4.html','SiteLockSpider [en] (WinNT; I ;Nav)',NULL,'184.154.139.49'),(246762,'2018-09-18 17:50:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246763,'2018-09-18 17:57:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246764,'2018-09-18 18:03:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246765,'2018-09-18 18:09:45','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247880,'2018-09-22 04:27:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247881,'2018-09-22 04:33:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247879,'2018-09-22 04:22:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247878,'2018-09-22 04:16:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247877,'2018-09-22 04:10:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247876,'2018-09-22 04:02:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247875,'2018-09-22 03:56:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247873,'2018-09-22 03:46:15','/ads.txt','Mozilla/5.0 (compatible;contxbot/1.0)',NULL,'52.91.136.49'),(247874,'2018-09-22 03:50:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247323,'2018-09-20 13:47:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247320,'2018-09-20 13:41:21','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(247321,'2018-09-20 13:42:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247322,'2018-09-20 13:43:07','/ads.txt','Mozilla/5.0 (compatible;contxbot/1.0)',NULL,'34.203.201.183'),(246783,'2018-09-18 19:58:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246766,'2018-09-18 18:15:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246767,'2018-09-18 18:21:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246768,'2018-09-18 18:27:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246769,'2018-09-18 18:34:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246770,'2018-09-18 18:40:28','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246771,'2018-09-18 18:46:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246772,'2018-09-18 18:51:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246773,'2018-09-18 18:57:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246774,'2018-09-18 19:03:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246775,'2018-09-18 19:09:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246776,'2018-09-18 19:16:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246777,'2018-09-18 19:22:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246778,'2018-09-18 19:28:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246779,'2018-09-18 19:34:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246780,'2018-09-18 19:39:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246781,'2018-09-18 19:45:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246782,'2018-09-18 19:51:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247341,'2018-09-20 15:16:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247328,'2018-09-20 14:12:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247329,'2018-09-20 14:18:12','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247330,'2018-09-20 14:18:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247331,'2018-09-20 14:26:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247332,'2018-09-20 14:32:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247333,'2018-09-20 14:37:31','/fitness-nutrition/page/15','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'207.46.13.18'),(247334,'2018-09-20 14:38:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247335,'2018-09-20 14:42:13','/ads.txt','Mozilla/5.0 (compatible;contxbot/1.0)',NULL,'34.203.201.183'),(247336,'2018-09-20 14:43:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247337,'2018-09-20 14:49:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247338,'2018-09-20 14:58:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247339,'2018-09-20 15:03:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247340,'2018-09-20 15:09:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248659,'2018-09-24 10:00:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248660,'2018-09-24 10:07:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248661,'2018-09-24 10:14:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248662,'2018-09-24 10:21:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248663,'2018-09-24 10:26:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248664,'2018-09-24 10:33:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246829,'2018-09-18 23:03:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248801,'2018-09-24 20:26:30','/html5-player.libsyn.com/embed/episode/id/6994017/height/90/theme/custom/autoplay/no/autonext/no/thumbnail/yes/preload/no/no_addthis/no/direction/backward/render-playlist/no/custom-color/f59d0f/','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1)',NULL,'208.80.194.32'),(248822,'2018-09-24 22:18:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248821,'2018-09-24 22:13:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248820,'2018-09-24 22:06:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248819,'2018-09-24 22:01:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248818,'2018-09-24 21:55:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248752,'2018-09-24 17:13:44','/wp-content/themes/generatepress/js/dropdown.min.js?ver=2.0.2','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/2017/03/podcast-27-girl-scout-cookies-marathon-magic.html','66.249.79.121'),(247048,'2018-09-19 15:54:23','/2013_08_01_archive.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.163'),(247047,'2018-09-19 15:54:06','/feeds/posts/default','FeedFetcher-Google; (+http://www.google.com/feedfetcher.html)',NULL,'72.14.199.247'),(247046,'2018-09-19 15:53:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247044,'2018-09-19 15:48:08','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247045,'2018-09-19 15:48:20','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(247043,'2018-09-19 15:47:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247041,'2018-09-19 15:41:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247042,'2018-09-19 15:47:26','/2017/03/true-triumph-mike-collins-podcast-ep-30.html/www.instagram.com/snuffydx','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.163'),(247883,'2018-09-22 04:42:28','/ads.txt','Mozilla/5.0 (compatible;contxbot/1.0)',NULL,'52.91.136.49'),(247882,'2018-09-22 04:39:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248100,'2018-09-22 17:33:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248099,'2018-09-22 17:28:12','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248098,'2018-09-22 17:22:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248097,'2018-09-22 17:16:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248096,'2018-09-22 17:10:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248095,'2018-09-22 17:03:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248802,'2018-09-24 20:27:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248803,'2018-09-24 20:33:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248804,'2018-09-24 20:39:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248805,'2018-09-24 20:44:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248806,'2018-09-24 20:45:04','/wp-content/plugins/profile-widget-ninja/css/profile_widget_ninja.css?ver=4.1','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'207.46.13.18'),(248086,'2018-09-22 16:28:25','/wp/wp-admin/',NULL,NULL,'217.72.198.236'),(248087,'2018-09-22 16:28:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248085,'2018-09-22 16:22:14','/blog/wp-admin/',NULL,NULL,'210.188.201.157'),(248443,'2018-09-23 17:30:59','/wp-content/themes/generatepress/js/dropdown.min.js?ver=2.0.2','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/author/dwmctague/page/29','66.249.79.91'),(248442,'2018-09-23 17:29:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248441,'2018-09-23 17:22:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248438,'2018-09-23 17:09:53','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248439,'2018-09-23 17:10:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248440,'2018-09-23 17:16:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247002,'2018-09-19 13:05:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247317,'2018-09-20 13:29:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247318,'2018-09-20 13:35:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247319,'2018-09-20 13:41:10','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247315,'2018-09-20 13:18:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247316,'2018-09-20 13:24:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246800,'2018-09-18 20:50:40','/?author=10','Apache-HttpClient/4.5.2 (Java/1.8.0_151)',NULL,'120.76.126.197'),(246801,'2018-09-18 20:50:41','/?author=11','Apache-HttpClient/4.5.2 (Java/1.8.0_151)',NULL,'120.76.126.197'),(246802,'2018-09-18 20:50:42','/?author=12','Apache-HttpClient/4.5.2 (Java/1.8.0_151)',NULL,'120.76.126.197'),(246803,'2018-09-18 20:50:45','/?author=13','Apache-HttpClient/4.5.2 (Java/1.8.0_151)',NULL,'120.76.126.197'),(246804,'2018-09-18 20:50:47','/?author=14','Apache-HttpClient/4.5.2 (Java/1.8.0_151)',NULL,'120.76.126.197'),(246805,'2018-09-18 20:50:48','/?author=15','Apache-HttpClient/4.5.2 (Java/1.8.0_151)',NULL,'120.76.126.197'),(246806,'2018-09-18 20:52:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246807,'2018-09-18 20:58:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246808,'2018-09-18 21:04:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246809,'2018-09-18 21:12:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246810,'2018-09-18 21:17:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246811,'2018-09-18 21:23:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246812,'2018-09-18 21:29:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246813,'2018-09-18 21:35:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246814,'2018-09-18 21:41:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246815,'2018-09-18 21:48:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246816,'2018-09-18 21:54:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246817,'2018-09-18 22:00:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246818,'2018-09-18 22:06:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246819,'2018-09-18 22:12:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246820,'2018-09-18 22:20:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246821,'2018-09-18 22:26:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246822,'2018-09-18 22:26:37','/2014/04/d-ir-t-y-mass-mayhem-mud-run-recap.html','Mozilla/5.0 (compatible; Pinterestbot/1.0; +http://www.pinterest.com/bot.html)',NULL,'54.236.1.15'),(246823,'2018-09-18 22:31:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247036,'2018-09-19 15:17:10','/2014_02_01_archive.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.238'),(247035,'2018-09-19 15:16:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247034,'2018-09-19 15:10:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247033,'2018-09-19 15:04:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247032,'2018-09-19 14:56:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247031,'2018-09-19 14:52:08','/www.instagram.com/snuffydx','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.248'),(247030,'2018-09-19 14:51:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247029,'2018-09-19 14:45:27','/wp-admin/images/spinner-1x.gif','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36','http://sothisisfitness.com/wp-admin/post.php?post=1861&action=edit','173.69.60.137'),(247028,'2018-09-19 14:45:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247027,'2018-09-19 14:39:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247026,'2018-09-19 14:33:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247025,'2018-09-19 14:25:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247024,'2018-09-19 14:19:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247023,'2018-09-19 14:13:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247022,'2018-09-19 14:08:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247021,'2018-09-19 14:01:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247020,'2018-09-19 13:56:11','/reviews/page/6','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'180.76.15.156'),(247019,'2018-09-19 13:54:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247017,'2018-09-19 13:45:40','/?p=1861','facebookexternalhit/1.1 (+http://www.facebook.com/externalhit_uatext.php)',NULL,'69.171.251.4'),(247018,'2018-09-19 13:48:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247016,'2018-09-19 13:45:32','/wp-admin/images/spinner-1x.gif','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36','http://sothisisfitness.com/wp-admin/post.php?post=1861&action=edit','173.69.60.137'),(248882,'2018-09-25 03:47:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248881,'2018-09-25 03:41:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248879,'2018-09-25 03:31:14','/atom.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248880,'2018-09-25 03:35:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248878,'2018-09-25 03:29:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248877,'2018-09-25 03:21:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248876,'2018-09-25 03:15:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248875,'2018-09-25 03:09:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248874,'2018-09-25 03:03:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248873,'2018-09-25 02:55:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248872,'2018-09-25 02:50:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248871,'2018-09-25 02:44:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248870,'2018-09-25 02:38:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248869,'2018-09-25 02:32:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248868,'2018-09-25 02:25:47','/installer.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36',NULL,'195.201.179.121'),(248867,'2018-09-25 02:24:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248866,'2018-09-25 02:18:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248865,'2018-09-25 02:12:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248864,'2018-09-25 02:06:01','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248863,'2018-09-25 01:58:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248862,'2018-09-25 01:52:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248861,'2018-09-25 01:46:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248860,'2018-09-25 01:40:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248859,'2018-09-25 01:34:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248858,'2018-09-25 01:27:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248857,'2018-09-25 01:24:29','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248856,'2018-09-25 01:21:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248855,'2018-09-25 01:15:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248854,'2018-09-25 01:09:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248853,'2018-09-25 01:06:48','/license.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64; rv:61.0) Gecko/20100101 Firefox/61.0',NULL,'37.115.189.131'),(248849,'2018-09-25 00:44:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248850,'2018-09-25 00:49:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248851,'2018-09-25 00:55:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248852,'2018-09-25 01:03:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248848,'2018-09-25 00:37:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248846,'2018-09-25 00:24:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248847,'2018-09-25 00:31:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248845,'2018-09-25 00:20:34','/reviews/racerecap/page/3','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'180.76.15.33'),(248843,'2018-09-25 00:17:34','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(248844,'2018-09-25 00:18:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248841,'2018-09-25 00:12:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248842,'2018-09-25 00:17:27','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248840,'2018-09-25 00:06:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248838,'2018-09-24 23:52:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248839,'2018-09-25 00:00:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248837,'2018-09-24 23:47:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248835,'2018-09-24 23:35:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248836,'2018-09-24 23:41:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248833,'2018-09-24 23:29:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248834,'2018-09-24 23:30:30','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248832,'2018-09-24 23:22:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248831,'2018-09-24 23:16:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248830,'2018-09-24 23:09:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248829,'2018-09-24 23:04:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248828,'2018-09-24 22:58:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248827,'2018-09-24 22:50:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248826,'2018-09-24 22:44:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248825,'2018-09-24 22:38:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248824,'2018-09-24 22:32:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248823,'2018-09-24 22:27:02','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248416,'2018-09-23 15:53:01','/wp-content/themes/generatepress/js/dropdown.min.js?ver=2.0.2','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/2014/02/wake-up-your-brain-cognitea-review.html?m=0','66.249.79.89'),(248415,'2018-09-23 15:52:28','/wp-content/themes/generatepress/js/dropdown.min.js?ver=2.0.2','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/2014/02/wake-up-your-brain-cognitea-review.html?m=0','66.249.79.93'),(247312,'2018-09-20 13:07:08','/feeds/posts/default','omgili/0.5 +http://omgili.com',NULL,'82.166.195.68'),(247313,'2018-09-20 13:11:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247782,'2018-09-21 20:52:12','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.7','Mozilla/5.0 (Windows NT 6.1) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36','https://www.google.com/','66.249.88.54'),(247009,'2018-09-19 13:30:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247010,'2018-09-19 13:34:11','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247011,'2018-09-19 13:35:56','/wp-admin/images/spinner-1x.gif','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36','http://sothisisfitness.com/wp-admin/post.php?action=edit&post=1861&ids=1850','173.69.60.137'),(247012,'2018-09-19 13:36:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247013,'2018-09-19 13:40:47','/wp-admin/images/spinner-1x.gif','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36','http://sothisisfitness.com/wp-admin/post.php?post=1861&action=edit','173.69.60.137'),(246824,'2018-09-18 22:37:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246825,'2018-09-18 22:43:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246826,'2018-09-18 22:51:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246827,'2018-09-18 22:57:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246828,'2018-09-18 22:59:25','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247015,'2018-09-19 13:45:22','/2018/09/lying-to-ourselves-our-sword-and-shield-and-it.html','Mozilla/5.0 (compatible; Shareaholic/1.0; +http://www.shareaholic.com/steve)',NULL,'54.208.16.197'),(247014,'2018-09-19 13:42:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248645,'2018-09-24 08:51:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248646,'2018-09-24 08:57:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248647,'2018-09-24 09:03:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248648,'2018-09-24 09:09:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248649,'2018-09-24 09:17:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248650,'2018-09-24 09:24:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248651,'2018-09-24 09:29:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248652,'2018-09-24 09:35:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248653,'2018-09-24 09:41:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248654,'2018-09-24 09:42:35','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248655,'2018-09-24 09:42:39','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(248656,'2018-09-24 09:46:26','/installer-backup.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36',NULL,'61.244.170.181'),(248657,'2018-09-24 09:48:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247788,'2018-09-21 21:23:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247789,'2018-09-21 21:29:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247785,'2018-09-21 21:03:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247786,'2018-09-21 21:09:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247787,'2018-09-21 21:17:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247784,'2018-09-21 20:57:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247783,'2018-09-21 20:52:18','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.5','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36','https://www.google.com/','64.233.172.24'),(248414,'2018-09-23 15:48:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248413,'2018-09-23 15:43:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248412,'2018-09-23 15:40:50','/2017/01/race-recap-winter-warlock-2017.html/www.instagram.com/snuffydx','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'207.46.13.46'),(248411,'2018-09-23 15:38:41','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.92'),(248410,'2018-09-23 15:37:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248409,'2018-09-23 15:31:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248408,'2018-09-23 15:23:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248406,'2018-09-23 15:11:45','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248407,'2018-09-23 15:17:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248405,'2018-09-23 15:05:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248403,'2018-09-23 14:52:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248404,'2018-09-23 14:59:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248402,'2018-09-23 14:46:12','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248401,'2018-09-23 14:40:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248400,'2018-09-23 14:38:28','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.93'),(248399,'2018-09-23 14:34:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248398,'2018-09-23 14:32:25','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248397,'2018-09-23 14:28:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248396,'2018-09-23 14:23:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248395,'2018-09-23 14:16:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248394,'2018-09-23 14:10:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248393,'2018-09-23 14:03:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248392,'2018-09-23 13:58:47','/2016/12/review-breath-thermo-by-mizuno-running.html','Mozilla/5.0 (compatible; Shareaholic/1.0; +http://www.shareaholic.com/steve)',NULL,'54.208.16.197'),(248391,'2018-09-23 13:58:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248992,'2018-09-25 13:08:12','/wp-content/plugins/gutenberg/build/core-blocks/style.css?ver=1533908200','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/534+ (KHTML, like Gecko) BingPreview/1.0b',NULL,'40.77.190.136'),(248991,'2018-09-25 13:05:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248990,'2018-09-25 12:57:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248989,'2018-09-25 12:51:28','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248988,'2018-09-25 12:45:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248987,'2018-09-25 12:39:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248986,'2018-09-25 12:33:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248985,'2018-09-25 12:25:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248984,'2018-09-25 12:19:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248983,'2018-09-25 12:14:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248982,'2018-09-25 12:08:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248888,'2018-09-25 04:25:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248886,'2018-09-25 04:13:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248887,'2018-09-25 04:19:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248885,'2018-09-25 04:07:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248884,'2018-09-25 04:01:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248883,'2018-09-25 03:53:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246741,'2018-09-18 16:13:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246742,'2018-09-18 16:19:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246743,'2018-09-18 16:25:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246744,'2018-09-18 16:31:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246745,'2018-09-18 16:37:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246746,'2018-09-18 16:44:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246747,'2018-09-18 16:50:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246748,'2018-09-18 16:56:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246749,'2018-09-18 17:02:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246750,'2018-09-18 17:08:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246751,'2018-09-18 17:13:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246995,'2018-09-19 12:27:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246996,'2018-09-19 12:33:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246997,'2018-09-19 12:39:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246998,'2018-09-19 12:41:20','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246999,'2018-09-19 12:45:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247000,'2018-09-19 12:51:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247001,'2018-09-19 12:59:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248753,'2018-09-24 17:15:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248754,'2018-09-24 17:15:26','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248755,'2018-09-24 17:16:02','/reviews/page/2','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.125'),(248756,'2018-09-24 17:16:24','/www.instagram.com/snuffydx','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'123.125.71.99'),(248757,'2018-09-24 17:22:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248758,'2018-09-24 17:28:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248759,'2018-09-24 17:29:21','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248760,'2018-09-24 17:34:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248761,'2018-09-24 17:40:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248762,'2018-09-24 17:45:25','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248763,'2018-09-24 17:45:27','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(248764,'2018-09-24 17:46:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248765,'2018-09-24 17:47:11','/th1s_1s_a_4o4.html','SiteLockSpider [en] (WinNT; I ;Nav)',NULL,'184.154.139.49'),(248766,'2018-09-24 17:48:29','/wp-content/plugins/gutenberg/build/core-blocks/style.css?ver=1533908200','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/page/29','66.249.79.125'),(248767,'2018-09-24 17:49:41','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.6','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/category/reviews/page/6','66.249.79.125'),(248768,'2018-09-24 17:52:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248769,'2018-09-24 17:53:04','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248770,'2018-09-24 17:59:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248771,'2018-09-24 18:01:11','/installer.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36',NULL,'212.227.94.30'),(248772,'2018-09-24 18:05:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248387,'2018-09-23 13:39:31','/installer-backup.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36',NULL,'45.32.113.141'),(248388,'2018-09-23 13:39:37','/wp-content/plugins/ultimate-member/assets/js/um-scripts.js','Mozilla/5.0 (Windows NT 6.1) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/69.0.3497.100 Safari/537.36',NULL,'45.32.113.141'),(248389,'2018-09-23 13:46:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248390,'2018-09-23 13:52:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248807,'2018-09-24 20:52:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248808,'2018-09-24 20:58:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248809,'2018-09-24 21:04:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248810,'2018-09-24 21:10:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247790,'2018-09-21 21:35:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247791,'2018-09-21 21:40:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247792,'2018-09-21 21:48:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247793,'2018-09-21 21:54:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247794,'2018-09-21 22:00:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247795,'2018-09-21 22:06:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247796,'2018-09-21 22:11:16','/2013/08/so-this-is-nutrition-basics.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.246'),(246865,'2018-09-19 02:07:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246864,'2018-09-19 02:06:14','/wp-content/plugins/gutenberg/build/core-blocks/style.css?ver=1533908200','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/2017/02/podcast-episode-24-not-enough.html','66.249.79.123'),(246863,'2018-09-19 02:01:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246862,'2018-09-19 01:55:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246861,'2018-09-19 01:49:45','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246860,'2018-09-19 01:43:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246859,'2018-09-19 01:36:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246858,'2018-09-19 01:30:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246857,'2018-09-19 01:26:33','/baer.php','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/50.0.2661.75 Safari/537.36',NULL,'91.121.155.100'),(246856,'2018-09-19 01:24:49','/wdb.php','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/50.0.2661.75 Safari/537.36',NULL,'91.121.155.100'),(246855,'2018-09-19 01:24:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246854,'2018-09-19 01:23:15','/wp-content/themes/maxbusiness/baer.php','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/50.0.2661.75 Safari/537.36',NULL,'91.121.155.100'),(246853,'2018-09-19 01:23:02','/wp-content/plugins/wp-db-ajax-made/wp-ajax.php','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/50.0.2661.75 Safari/537.36',NULL,'91.121.155.100'),(246852,'2018-09-19 01:18:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246851,'2018-09-19 01:12:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246849,'2018-09-19 00:59:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246850,'2018-09-19 01:05:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246848,'2018-09-19 00:53:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246847,'2018-09-19 00:53:09','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246846,'2018-09-19 00:47:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246845,'2018-09-19 00:42:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246844,'2018-09-19 00:36:12','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246843,'2018-09-19 00:28:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246842,'2018-09-19 00:22:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246841,'2018-09-19 00:17:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246840,'2018-09-19 00:11:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246839,'2018-09-19 00:05:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246838,'2018-09-18 23:59:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246837,'2018-09-18 23:51:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246836,'2018-09-18 23:46:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246835,'2018-09-18 23:40:28','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246834,'2018-09-18 23:34:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246833,'2018-09-18 23:28:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246831,'2018-09-18 23:15:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246832,'2018-09-18 23:22:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246830,'2018-09-18 23:09:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247355,'2018-09-20 16:23:44','/p/food.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.225'),(247356,'2018-09-20 16:23:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247357,'2018-09-20 16:29:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247358,'2018-09-20 16:36:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247359,'2018-09-20 16:42:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247360,'2018-09-20 16:48:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247361,'2018-09-20 16:49:06','/|','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3416.0 Safari/537.36','http://sothisisfitness.com/','185.204.198.167'),(247362,'2018-09-20 16:49:17','/|','Opera/9.80 (Windows NT 6.2; Win64; x64) Presto/2.12.388 Version/12.17','http://sothisisfitness.com/','185.204.198.167'),(247363,'2018-09-20 16:54:28','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247364,'2018-09-20 16:55:20','/atom.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(247365,'2018-09-20 16:58:41','/2013/08/on-to-next-one-131.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.226'),(247366,'2018-09-20 17:00:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247367,'2018-09-20 17:06:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247368,'2018-09-20 17:13:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247369,'2018-09-20 17:16:53','/2017/09/how-to-win-the-war-on-apathy-and-ambivalence.html/www.instagram.com/snuffydx','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'207.46.13.18'),(246984,'2018-09-19 11:37:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246983,'2018-09-19 11:31:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246982,'2018-09-19 11:25:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246981,'2018-09-19 11:22:43','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246980,'2018-09-19 11:19:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246979,'2018-09-19 11:17:26','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246978,'2018-09-19 11:13:22','/p/contact.html','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/51.0.2725.32 Safari/537.36',NULL,'107.152.254.249'),(246977,'2018-09-19 11:12:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246976,'2018-09-19 11:06:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246975,'2018-09-19 11:00:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246974,'2018-09-19 10:59:05','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246973,'2018-09-19 10:55:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246972,'2018-09-19 10:52:36','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(246971,'2018-09-19 10:52:31','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246970,'2018-09-19 10:48:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246969,'2018-09-19 10:47:12','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.6','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/category/fitness-nutrition/page/7','66.249.79.248'),(246968,'2018-09-19 10:46:44','/ads.txt','Mozilla/5.0 (compatible;contxbot/1.0)',NULL,'54.236.27.6'),(246967,'2018-09-19 10:41:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246966,'2018-09-19 10:35:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246965,'2018-09-19 10:29:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246964,'2018-09-19 10:23:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246963,'2018-09-19 10:20:18','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.7','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/category/podcast/page/5','66.249.79.250'),(246962,'2018-09-19 10:17:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246961,'2018-09-19 10:12:31','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246960,'2018-09-19 10:09:45','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246959,'2018-09-19 10:03:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246958,'2018-09-19 09:57:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246957,'2018-09-19 09:51:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246956,'2018-09-19 09:48:19','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246955,'2018-09-19 09:45:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246954,'2018-09-19 09:38:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246953,'2018-09-19 09:32:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246952,'2018-09-19 09:26:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246951,'2018-09-19 09:20:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246950,'2018-09-19 09:20:10','/feeds/posts/default','omgili/0.5 +http://omgili.com',NULL,'82.166.195.68'),(246949,'2018-09-19 09:19:48','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(246948,'2018-09-19 09:14:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246947,'2018-09-19 09:07:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246946,'2018-09-19 09:01:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246945,'2018-09-19 08:55:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247501,'2018-09-21 01:53:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247500,'2018-09-21 01:51:40','/reviews','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.1; WOW64; Trident/5.0)','http://sothisisfitness.com','50.87.248.94'),(247499,'2018-09-21 01:51:39','/reviews','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.1; WOW64; Trident/5.0)','http://sothisisfitness.com','50.87.248.94'),(247498,'2018-09-21 01:48:14','/feeds/posts/default','omgili/0.5 +http://omgili.com',NULL,'82.166.195.68'),(247497,'2018-09-21 01:48:07','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(247496,'2018-09-21 01:47:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247495,'2018-09-21 01:41:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247494,'2018-09-21 01:33:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247493,'2018-09-21 01:27:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247492,'2018-09-21 01:21:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247491,'2018-09-21 01:15:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247490,'2018-09-21 01:09:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247489,'2018-09-21 01:01:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247488,'2018-09-21 00:56:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247487,'2018-09-21 00:50:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247486,'2018-09-21 00:44:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247483,'2018-09-21 00:24:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247484,'2018-09-21 00:30:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247485,'2018-09-21 00:38:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247482,'2018-09-21 00:18:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247279,'2018-09-20 10:41:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247278,'2018-09-20 10:34:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247277,'2018-09-20 10:27:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247266,'2018-09-20 09:26:28','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247267,'2018-09-20 09:31:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247268,'2018-09-20 09:39:02','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247269,'2018-09-20 09:46:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247270,'2018-09-20 09:50:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247271,'2018-09-20 09:56:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247272,'2018-09-20 10:02:45','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247273,'2018-09-20 10:10:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247274,'2018-09-20 10:16:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247275,'2018-09-20 10:19:52','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247276,'2018-09-20 10:23:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247481,'2018-09-21 00:16:11','/wp-content/themes/brainstorm/functions/jwpanel/scripts/uploadify/uploadify.css','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/42.0.2311.152 Safari/537.36','http://sothisisfitness.com/wp-content/themes/brainstorm/functions/jwpanel/scripts/uploadify/uploadify.css','193.201.224.210'),(247480,'2018-09-21 00:12:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247479,'2018-09-21 00:08:02','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247478,'2018-09-21 00:04:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247477,'2018-09-21 00:00:16','/2015_10_01_archive.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'207.46.13.18'),(247475,'2018-09-20 23:52:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247476,'2018-09-20 23:58:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247474,'2018-09-20 23:51:18','/recipe','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.1; WOW64; Trident/5.0)','http://sothisisfitness.com','50.87.248.94'),(247473,'2018-09-20 23:51:16','/recipe','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.1; WOW64; Trident/5.0)','http://sothisisfitness.com','50.87.248.94'),(247472,'2018-09-20 23:47:48','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247471,'2018-09-20 23:47:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247470,'2018-09-20 23:41:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247469,'2018-09-20 23:33:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247468,'2018-09-20 23:27:32','/2018/09/a-lifechanging-journey-from-couch-to-motherhood-and-ultramarathons-podcast-99.html\\\"\\/\\/html5-player.libsyn.com\\/embed\\/destination\\/id\\/453859\\/height\\/250\\/width\\/500\\/theme\\/custom\\/autoplay\\/no\\/autonext\\/no\\/thumbnail\\/yes\\/preload\\/no\\/no_a','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_1; nl-nl) AppleWebKit/531.9 (KHTML, like Gecko) Fluid/0.9.6 Safari/531.9',NULL,'177.98.154.134'),(247467,'2018-09-20 23:27:28','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247466,'2018-09-20 23:27:21','/2018/09/a-lifechanging-journey-from-couch-to-motherhood-and-ultramarathons-podcast-99.html\\\"\\/\\/html5-player.libsyn.com\\/embed\\/destination\\/id\\/453859\\/height\\/250\\/width\\/500\\/theme\\/custom\\/autoplay\\/no\\/autonext\\/no\\/thumbnail\\/yes\\/preload\\/no\\/no_a','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_1; nl-nl) AppleWebKit/531.9 (KHTML, like Gecko) Fluid/0.9.6 Safari/531.9',NULL,'197.254.116.202'),(247465,'2018-09-20 23:21:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247464,'2018-09-20 23:18:33','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247463,'2018-09-20 23:15:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247462,'2018-09-20 23:09:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247461,'2018-09-20 23:02:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247460,'2018-09-20 22:56:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247459,'2018-09-20 22:51:37','/2017/07/yes-you-do-have-what-it-takes.html/www.instagram.com/snuffydx','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.225'),(247458,'2018-09-20 22:50:33','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(247457,'2018-09-20 22:50:28','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247456,'2018-09-20 22:50:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247455,'2018-09-20 22:44:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247454,'2018-09-20 22:38:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247453,'2018-09-20 22:30:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247452,'2018-09-20 22:25:02','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247451,'2018-09-20 22:20:58','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248083,'2018-09-22 16:19:15','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(248084,'2018-09-22 16:21:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248081,'2018-09-22 16:15:36','/wordpress/wp-admin/',NULL,NULL,'192.185.82.130'),(248082,'2018-09-22 16:19:12','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248078,'2018-09-22 16:09:17','/test/wp-admin/',NULL,NULL,'184.168.224.163'),(248079,'2018-09-22 16:10:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248080,'2018-09-22 16:15:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248077,'2018-09-22 16:04:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248075,'2018-09-22 15:55:49','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248076,'2018-09-22 15:58:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248074,'2018-09-22 15:52:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248072,'2018-09-22 15:38:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248073,'2018-09-22 15:44:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248071,'2018-09-22 15:33:02','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248069,'2018-09-22 15:29:20','/phpmyadmin/','Mozilla/5.0 (Windows NT 10.0; Win64; x64; rv:57.0) Gecko/20100101 Firefox/57.0',NULL,'1.234.85.29'),(248070,'2018-09-22 15:29:27','/console','Mozilla/5.0 (Windows NT 10.0; Win64; x64; rv:57.0) Gecko/20100101 Firefox/57.0',NULL,'1.234.85.29'),(248062,'2018-09-22 14:50:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248063,'2018-09-22 14:56:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248064,'2018-09-22 15:02:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248065,'2018-09-22 15:07:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248066,'2018-09-22 15:16:02','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248067,'2018-09-22 15:21:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248068,'2018-09-22 15:27:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248111,'2018-09-22 18:35:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248110,'2018-09-22 18:30:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248109,'2018-09-22 18:24:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248108,'2018-09-22 18:16:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248107,'2018-09-22 18:10:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248106,'2018-09-22 18:04:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248105,'2018-09-22 17:59:02','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248104,'2018-09-22 17:53:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248103,'2018-09-22 17:49:35','/th1s_1s_a_4o4.html','SiteLockSpider [en] (WinNT; I ;Nav)',NULL,'184.154.139.50'),(248102,'2018-09-22 17:48:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248101,'2018-09-22 17:39:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248386,'2018-09-23 13:39:29','/installer.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36',NULL,'45.32.113.141'),(248385,'2018-09-23 13:39:25','/installer-backup.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36',NULL,'45.32.113.141'),(248384,'2018-09-23 13:39:23','/installer.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36',NULL,'45.32.113.141'),(248383,'2018-09-23 13:39:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248382,'2018-09-23 13:32:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248381,'2018-09-23 13:27:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248380,'2018-09-23 13:22:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248379,'2018-09-23 13:21:24','/feeds/posts/default','FeedBurner/1.0 (http://www.FeedBurner.com)',NULL,'74.125.76.33'),(248378,'2018-09-23 13:15:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248377,'2018-09-23 13:09:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248376,'2018-09-23 13:02:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248373,'2018-09-23 12:44:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248374,'2018-09-23 12:51:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248375,'2018-09-23 12:56:28','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248372,'2018-09-23 12:39:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248371,'2018-09-23 12:32:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248370,'2018-09-23 12:25:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248369,'2018-09-23 12:19:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248368,'2018-09-23 12:15:11','/2018/09/31c2d07c7f278f780e8c0843a37f5524.html','Mozilla/5.0 (compatible; Shareaholic/1.0; +http://www.shareaholic.com/steve)',NULL,'54.208.16.197'),(248367,'2018-09-23 12:14:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248366,'2018-09-23 12:07:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248365,'2018-09-23 12:03:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248364,'2018-09-23 11:56:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248363,'2018-09-23 11:48:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248362,'2018-09-23 11:42:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248360,'2018-09-23 11:31:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248361,'2018-09-23 11:37:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248359,'2018-09-23 11:25:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248358,'2018-09-23 11:19:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248357,'2018-09-23 11:18:01','/2016/12/review-breath-thermo-by-mizuno-running.html','Mozilla/5.0 (compatible; BomboraBot/1.0; +http://www.bombora.com/bot)',NULL,'35.233.219.255'),(248356,'2018-09-23 11:12:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248355,'2018-09-23 11:05:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248354,'2018-09-23 10:59:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248353,'2018-09-23 10:54:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248352,'2018-09-23 10:48:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248351,'2018-09-23 10:42:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248350,'2018-09-23 10:35:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248349,'2018-09-23 10:31:14','/2016/12/review-breath-thermo-by-mizuno-running.html','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5 Build/MRA58N) AppleWebKit/537.36(KHTML, like Gecko) Chrome/69.0.3464.0 Mobile Safari/537.36 Chrome-Lighthouse',NULL,'72.14.199.154'),(248348,'2018-09-23 10:31:10','/2016/12/review-breath-thermo-by-mizuno-running.html','Mozilla/5.0 (X11; Linux x86_64) AppleWebKit/537.36(KHTML, like Gecko) Chrome/69.0.3464.0 Safari/537.36 Chrome-Lighthouse',NULL,'66.249.84.24'),(248347,'2018-09-23 10:30:44','/2016/12/review-breath-thermo-by-mizuno-running.html','Mozilla/5.0 (X11; Linux x86_64) AppleWebKit/537.36(KHTML, like Gecko) Chrome/69.0.3464.0 Safari/537.36 Chrome-Lighthouse',NULL,'72.14.199.152'),(248346,'2018-09-23 10:30:39','/2016/12/review-breath-thermo-by-mizuno-running.html','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5 Build/MRA58N) AppleWebKit/537.36(KHTML, like Gecko) Chrome/69.0.3464.0 Mobile Safari/537.36 Chrome-Lighthouse',NULL,'66.249.84.26'),(248345,'2018-09-23 10:29:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248344,'2018-09-23 10:27:54','/reviews/racerecap/page/3','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'180.76.15.141'),(248343,'2018-09-23 10:26:00','/2017/12/the-ripple-effect-yes-the-gift-you-give-matters.html','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.89'),(248342,'2018-09-23 10:25:34','/?p=1522','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.89'),(248341,'2018-09-23 10:25:13','/2017/08/how-to-define-su…nchor-down-recap.html','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.89'),(248340,'2018-09-23 10:23:59','/2018/04/whats-scary-about-commitment.html','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.93'),(248339,'2018-09-23 10:23:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248338,'2018-09-23 10:22:12','/2017/03/www.instagram.com/snuffydx','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.91'),(248337,'2018-09-23 10:21:40','/reviews','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.91'),(248336,'2018-09-23 10:21:34','/pod98','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.91'),(248335,'2018-09-23 10:17:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248334,'2018-09-23 10:11:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248333,'2018-09-23 10:05:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248332,'2018-09-23 09:58:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248331,'2018-09-23 09:52:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248330,'2018-09-23 09:46:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248329,'2018-09-23 09:40:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248328,'2018-09-23 09:35:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248327,'2018-09-23 09:33:42','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248326,'2018-09-23 09:29:18','/2016/12/review-breath-thermo-by-mizuno-running.html','Mozilla/5.0 (X11; Linux x86_64) AppleWebKit/537.36 (KHTML, like Gecko; Google Page Speed Insights) Chrome/41.0.2272.118 Safari/537.36',NULL,'66.102.8.56'),(248325,'2018-09-23 09:29:12','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248324,'2018-09-23 09:21:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248323,'2018-09-23 09:15:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248322,'2018-09-23 09:09:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248321,'2018-09-23 09:03:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248320,'2018-09-23 08:57:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248907,'2018-09-25 05:32:16','/2018/08/www.instagram.com/snuffydx','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'40.77.167.26'),(248905,'2018-09-25 05:31:49','/reviews','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'40.77.167.26'),(248906,'2018-09-25 05:32:13','/fitness-nutrition/page/13','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'40.77.167.26'),(248902,'2018-09-25 05:27:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248903,'2018-09-25 05:31:44','/fitness-nutrition','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'40.77.167.26'),(248904,'2018-09-25 05:31:48','/recipe','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'40.77.167.26'),(248901,'2018-09-25 05:22:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248900,'2018-09-25 05:19:13','/p/product-reviews.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.97'),(248899,'2018-09-25 05:19:07','/reviews/gear','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.97'),(248898,'2018-09-25 05:19:06','/reviews/racerecap','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.97'),(248897,'2018-09-25 05:16:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246724,'2018-09-18 15:11:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246725,'2018-09-18 15:15:11','//include/dialog/select_soft_post.php','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_8; en-us) AppleWebKit/534.50 (KHTML, like Gecko) Version/5.1 Safari/534.50',NULL,'114.115.129.39'),(246726,'2018-09-18 15:15:15','/data/cache/asd.php','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_8; en-us) AppleWebKit/534.50 (KHTML, like Gecko) Version/5.1 Safari/534.50',NULL,'114.115.129.39'),(246727,'2018-09-18 15:15:20','/install/index.php.bak?step=11&insLockfile=a&s_lang=x&install_demo_name=../data/admin/config_update.php','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_8; en-us) AppleWebKit/534.50 (KHTML, like Gecko) Version/5.1 Safari/534.50',NULL,'114.115.129.39'),(246728,'2018-09-18 15:15:23','/vendor/phpunit/phpunit/src/Util/PHP/asd.php','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_8; en-us) AppleWebKit/534.50 (KHTML, like Gecko) Version/5.1 Safari/534.50',NULL,'114.115.129.39'),(246729,'2018-09-18 15:15:26','//search.php','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_8; en-us) AppleWebKit/534.50 (KHTML, like Gecko) Version/5.1 Safari/534.50',NULL,'114.115.129.39'),(246730,'2018-09-18 15:17:01','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246731,'2018-09-18 15:22:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246732,'2018-09-18 15:28:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246733,'2018-09-18 15:36:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246734,'2018-09-18 15:42:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246735,'2018-09-18 15:48:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246736,'2018-09-18 15:54:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246737,'2018-09-18 16:00:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246738,'2018-09-18 16:06:53','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246739,'2018-09-18 16:06:58','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(246740,'2018-09-18 16:07:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247450,'2018-09-20 22:19:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247449,'2018-09-20 22:17:22','/atom.xml','omgili/0.5 +http://omgili.com',NULL,'82.166.195.68'),(247448,'2018-09-20 22:17:17','/atom.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(247447,'2018-09-20 22:13:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247370,'2018-09-20 17:19:28','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247371,'2018-09-20 17:25:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247372,'2018-09-20 17:31:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247373,'2018-09-20 17:37:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247374,'2018-09-20 17:42:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247375,'2018-09-20 17:48:20','/th1s_1s_a_4o4.html','SiteLockSpider [en] (WinNT; I ;Nav)',NULL,'184.154.139.51'),(247376,'2018-09-20 17:48:24','/www.instagram.com/snuffydx','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.1; WOW64; Trident/6.0)','http://www.google.com/url?url=sothisisfitness.com&yahoo.com','184.154.139.51'),(247377,'2018-09-20 17:50:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247378,'2018-09-20 17:51:35','/2018/09/it-matters-stop-lying-to-yourself-and-fight-for-it.html','Mozilla/5.0 (compatible; Shareaholic/1.0; +http://www.shareaholic.com/steve)',NULL,'54.208.16.197'),(247379,'2018-09-20 17:51:44','/?p=1861','facebookexternalhit/1.1 (+http://www.facebook.com/externalhit_uatext.php)',NULL,'173.252.87.16'),(247380,'2018-09-20 17:56:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247381,'2018-09-20 17:56:43','/2018/09/the-heart-of-the-matter-it-is-important.html','Mozilla/5.0 (compatible; Shareaholic/1.0; +http://www.shareaholic.com/steve)',NULL,'54.208.16.197'),(247382,'2018-09-20 17:56:56','/?p=1861','facebookexternalhit/1.1 (+http://www.facebook.com/externalhit_uatext.php)',NULL,'69.171.251.48'),(247383,'2018-09-20 18:01:18','/?p=1861','facebookexternalhit/1.1 (+http://www.facebook.com/externalhit_uatext.php)',NULL,'173.252.87.13'),(247384,'2018-09-20 18:01:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247385,'2018-09-20 18:07:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247386,'2018-09-20 18:13:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247387,'2018-09-20 18:19:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247388,'2018-09-20 18:24:37','/reviews','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.226'),(247389,'2018-09-20 18:26:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247390,'2018-09-20 18:32:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247391,'2018-09-20 18:38:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247392,'2018-09-20 18:44:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247393,'2018-09-20 18:50:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247394,'2018-09-20 18:55:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247395,'2018-09-20 19:03:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247396,'2018-09-20 19:09:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247397,'2018-09-20 19:15:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247398,'2018-09-20 19:21:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247399,'2018-09-20 19:26:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247400,'2018-09-20 19:30:25','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.88'),(247401,'2018-09-20 19:32:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247402,'2018-09-20 19:38:10','/tag/www.instagram.com/www.instagram.com/www.instagram.com/snuffydx','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_12_6) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/63.0.3239.132 Safari/537.36','http://sothisisfitness.com/tag/www.instagram.com/www.instagram.com/snuffydx','52.71.86.129'),(247403,'2018-09-20 19:38:23','/category/reviews/www.instagram.com/snuffydx','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_12_6) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/63.0.3239.132 Safari/537.36','http://sothisisfitness.com/category/reviews/gear','52.71.86.129'),(247404,'2018-09-20 19:40:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247405,'2018-09-20 19:46:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247406,'2018-09-20 19:51:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247407,'2018-09-20 19:54:57','/2013_11_01_archive.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.226'),(248773,'2018-09-24 18:11:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248774,'2018-09-24 18:17:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248775,'2018-09-24 18:23:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248776,'2018-09-24 18:23:55','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.7','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/2018/02/sexy-or-dangerous-the-shocking-truth-about-waist-trainers.html?utm_campaign=coschedule&utm_source=facebook_page&utm_medium=So%20THIS%20Is%20Fitness&utm_content=Sexy%20Or%20Dangerous%20-%20The%20Shocking%20Truth%20About%2','66.249.79.123'),(248777,'2018-09-24 18:31:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248778,'2018-09-24 18:37:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248779,'2018-09-24 18:43:12','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248780,'2018-09-24 18:47:44','/reviews/racerecap/page/3','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.97'),(248781,'2018-09-24 18:48:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248782,'2018-09-24 18:54:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248783,'2018-09-24 19:00:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248784,'2018-09-24 19:07:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248785,'2018-09-24 19:13:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248786,'2018-09-24 19:16:23','/wvmhn91540.txt','Mozilla/4.0 (compatible; Win32; WinHttp.WinHttpRequest.5)',NULL,'132.232.187.21'),(248787,'2018-09-24 19:16:29','/plus/mytag_js.php','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.0)','http://www.sothisisfitness.com/plus/mytag_js.php','132.232.187.21'),(248788,'2018-09-24 19:19:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248789,'2018-09-24 19:25:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248790,'2018-09-24 19:31:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248791,'2018-09-24 19:36:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248792,'2018-09-24 19:44:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248793,'2018-09-24 19:50:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248794,'2018-09-24 19:56:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248795,'2018-09-24 20:01:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248796,'2018-09-24 20:07:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248797,'2018-09-24 20:08:10','/wso.php','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/63.0.3223.8 Safari/537.36','sothisisfitness.com/wso.php','178.137.16.151'),(248798,'2018-09-24 20:15:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248799,'2018-09-24 20:21:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248800,'2018-09-24 20:26:30','/html5-player.libsyn.com/embed/episode/id/7020397/height/90/theme/custom/autoplay/no/autonext/no/thumbnail/yes/preload/no/no_addthis/no/direction/backward/render-playlist/no/custom-color/f59d0f/','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; ru)',NULL,'208.80.194.32'),(246673,'2018-09-18 11:20:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246674,'2018-09-18 11:26:31','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.6','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/tag/marathon','66.249.79.123'),(246723,'2018-09-18 15:05:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246722,'2018-09-18 14:57:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246721,'2018-09-18 14:51:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246720,'2018-09-18 14:45:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246719,'2018-09-18 14:39:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246718,'2018-09-18 14:33:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246716,'2018-09-18 14:20:28','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246717,'2018-09-18 14:26:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246715,'2018-09-18 14:14:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246714,'2018-09-18 14:08:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246713,'2018-09-18 14:02:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246712,'2018-09-18 14:02:35','/html5-player.libsyn.com/embed/episode/id/7020397/height/90/theme/custom/autoplay/no/autonext/no/thumbnail/yes/preload/no/no_addthis/no/direction/backward/render-playlist/no/custom-color/f59d0f/','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10.6; en-US) Gecko/20101012 Firefox/3.6.11',NULL,'208.80.194.32'),(246710,'2018-09-18 13:57:03','/reviews/page/6','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'180.76.15.141'),(246711,'2018-09-18 14:02:34','/html5-player.libsyn.com/embed/episode/id/6994017/height/90/theme/custom/autoplay/no/autonext/no/thumbnail/yes/preload/no/no_addthis/no/direction/backward/render-playlist/no/custom-color/f59d0f/','Mozilla/5.0 (X11; U; Linux x86_64; en-US; rv:1.9.2.13) Gecko/20101206 Ubuntu/10.04 (lucid) Firefox/3.6.13',NULL,'208.80.194.32'),(246709,'2018-09-18 13:54:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246708,'2018-09-18 13:48:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246707,'2018-09-18 13:43:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246706,'2018-09-18 13:39:42','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.123'),(246703,'2018-09-18 13:31:12','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246704,'2018-09-18 13:33:39','/reviews/racerecap/page/3','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'180.76.15.141'),(246705,'2018-09-18 13:37:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246702,'2018-09-18 13:23:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246700,'2018-09-18 13:17:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246701,'2018-09-18 13:19:18','/feeds/posts/default','FeedBurner/1.0 (http://www.FeedBurner.com)',NULL,'74.125.76.32'),(246699,'2018-09-18 13:16:27','/page/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/page/32','66.249.79.123'),(246698,'2018-09-18 13:11:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246697,'2018-09-18 13:06:06','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246696,'2018-09-18 13:05:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246695,'2018-09-18 12:59:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246694,'2018-09-18 12:52:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246693,'2018-09-18 12:51:46','/wp-content/themes/generatepress/js/dropdown.min.js?ver=2.0.2','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/running/ultramarathon','66.249.79.121'),(246692,'2018-09-18 12:46:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246691,'2018-09-18 12:40:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246690,'2018-09-18 12:39:33','//user/swfupload.asp','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.1; Trident/5.0)','http://www.sothisisfitness.com//user/user_upfile.asp?channelid=2&Type=Pic','221.229.204.71'),(246689,'2018-09-18 12:39:31','//user/swfupload.asp','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.1; Trident/5.0)','http://www.sothisisfitness.com//user/user_upfile.asp?channelid=2&Type=Pic','221.229.204.71'),(246688,'2018-09-18 12:34:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246686,'2018-09-18 12:20:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246687,'2018-09-18 12:28:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246685,'2018-09-18 12:15:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246684,'2018-09-18 12:13:26','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246683,'2018-09-18 12:09:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246682,'2018-09-18 12:03:12','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246680,'2018-09-18 11:49:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246681,'2018-09-18 11:57:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246676,'2018-09-18 11:29:03','/ads.txt','PubMatic Crawler Bot',NULL,'192.82.242.9'),(246677,'2018-09-18 11:32:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246678,'2018-09-18 11:38:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246679,'2018-09-18 11:43:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246675,'2018-09-18 11:27:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247127,'2018-09-19 23:01:39','//search.php','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.1; Trident/5.0)',NULL,'202.115.202.23'),(247126,'2018-09-19 23:01:32','//Rose20180920110129.txt',NULL,'http://www.sothisisfitness.com//Rose20180920110129.txt','202.115.202.23'),(247125,'2018-09-19 23:01:30','//index.php?c=api&m=data2&auth=50ce0d2401ce4802751739552c8e4467¶m=update_avatar','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.1; Trident/5.0)',NULL,'202.115.202.23'),(247124,'2018-09-19 22:57:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247123,'2018-09-19 22:51:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247122,'2018-09-19 22:47:57','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247121,'2018-09-19 22:46:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247120,'2018-09-19 22:40:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247119,'2018-09-19 22:35:09','/running/ocr/page/2','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'180.76.15.32'),(247117,'2018-09-19 22:27:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247118,'2018-09-19 22:34:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247116,'2018-09-19 22:20:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247115,'2018-09-19 22:14:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247114,'2018-09-19 22:08:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247113,'2018-09-19 22:03:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247112,'2018-09-19 21:55:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247111,'2018-09-19 21:49:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247830,'2018-09-22 00:37:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247829,'2018-09-22 00:31:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247828,'2018-09-22 00:25:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247826,'2018-09-22 00:12:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247827,'2018-09-22 00:17:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247825,'2018-09-22 00:06:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247824,'2018-09-22 00:01:44','/search?updated-min=2014-01-01T00:00:00-05:00&updated-max=2015-01-01T00:00:00-05:00&max-results=31','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.97'),(247823,'2018-09-22 00:00:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247821,'2018-09-21 23:54:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247822,'2018-09-21 23:58:27','/p/contact.html','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.9; rv:29.0) Gecko/20100101 Firefox/29.0',NULL,'23.81.152.122'),(247818,'2018-09-21 23:40:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247819,'2018-09-21 23:46:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247820,'2018-09-21 23:46:50','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247817,'2018-09-21 23:34:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247815,'2018-09-21 23:22:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247816,'2018-09-21 23:28:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247813,'2018-09-21 23:12:17','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247814,'2018-09-21 23:15:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247812,'2018-09-21 23:09:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247810,'2018-09-21 22:57:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247811,'2018-09-21 23:03:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247809,'2018-09-21 22:56:50','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.8','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/2015/03/looking-back-boldrdash-on-the-beach.html','66.249.79.91'),(247807,'2018-09-21 22:43:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247808,'2018-09-21 22:51:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247805,'2018-09-21 22:35:22','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.88'),(247806,'2018-09-21 22:38:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247804,'2018-09-21 22:32:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247802,'2018-09-21 22:20:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247803,'2018-09-21 22:26:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247800,'2018-09-21 22:15:16','/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 (Windows NT 6.1) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2228.0 Safari/537.36',NULL,'34.217.27.201'),(247801,'2018-09-21 22:16:37','/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 (Macintosh; PPC Mac OS X 10.12; rv:46.0) Gecko/20100101 Firefox/46.0',NULL,'34.221.223.252'),(247799,'2018-09-21 22:12:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247797,'2018-09-21 22:12:20','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247798,'2018-09-21 22:12:23','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(247074,'2018-09-19 18:23:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247073,'2018-09-19 18:17:48','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247072,'2018-09-19 18:16:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247071,'2018-09-19 18:09:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247070,'2018-09-19 18:03:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247069,'2018-09-19 17:57:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247068,'2018-09-19 17:52:17','/th1s_1s_a_4o4.html','SiteLockSpider [en] (WinNT; I ;Nav)',NULL,'184.154.139.51'),(247067,'2018-09-19 17:50:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247066,'2018-09-19 17:44:12','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247064,'2018-09-19 17:32:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247065,'2018-09-19 17:38:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247063,'2018-09-19 17:26:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247061,'2018-09-19 17:12:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247062,'2018-09-19 17:18:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247060,'2018-09-19 17:07:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247057,'2018-09-19 16:49:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247058,'2018-09-19 16:55:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247059,'2018-09-19 17:01:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247056,'2018-09-19 16:41:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247055,'2018-09-19 16:36:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247054,'2018-09-19 16:29:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247053,'2018-09-19 16:24:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247052,'2018-09-19 16:18:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247051,'2018-09-19 16:12:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247050,'2018-09-19 16:05:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247049,'2018-09-19 15:59:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247414,'2018-09-20 20:13:16','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.5','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36','https://www.google.com/','66.249.88.54'),(247413,'2018-09-20 20:13:12','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.7','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36','https://www.google.com/','66.102.8.58'),(247412,'2018-09-20 20:13:09','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.8','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36','https://www.google.com/','66.249.88.52'),(247411,'2018-09-20 20:09:28','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247410,'2018-09-20 20:03:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247409,'2018-09-20 19:58:00','/running/ocr/page/2','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'180.76.15.23'),(247408,'2018-09-20 19:57:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246866,'2018-09-19 02:13:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246867,'2018-09-19 02:19:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246868,'2018-09-19 02:26:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246869,'2018-09-19 02:32:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246870,'2018-09-19 02:38:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246871,'2018-09-19 02:41:32','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246872,'2018-09-19 02:41:37','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(246873,'2018-09-19 02:49:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246874,'2018-09-19 02:55:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246875,'2018-09-19 03:03:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246876,'2018-09-19 03:09:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246877,'2018-09-19 03:15:02','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246878,'2018-09-19 03:20:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246879,'2018-09-19 03:26:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246880,'2018-09-19 03:34:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246881,'2018-09-19 03:40:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246882,'2018-09-19 03:45:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246883,'2018-09-19 03:52:07','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(246884,'2018-09-19 03:52:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246885,'2018-09-19 03:58:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246886,'2018-09-19 04:02:27','/2017/11/64-the-holiday-survival-guide-how-avoid-cascading-failures.html/www.instagram.com/snuffydx','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'13.66.139.0'),(246887,'2018-09-19 04:03:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247831,'2018-09-22 00:43:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247832,'2018-09-22 00:49:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247833,'2018-09-22 00:56:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247834,'2018-09-22 01:02:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247835,'2018-09-22 01:09:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247836,'2018-09-22 01:14:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247837,'2018-09-22 01:20:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247838,'2018-09-22 01:28:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247440,'2018-09-20 21:36:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247441,'2018-09-20 21:42:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247442,'2018-09-20 21:47:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247443,'2018-09-20 21:53:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247444,'2018-09-20 21:59:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247445,'2018-09-20 22:07:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247446,'2018-09-20 22:10:27','/wp-content/themes/generatepress/js/dropdown.min.js?ver=2.0.1','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/2015/02/why.html','66.249.79.89'),(247075,'2018-09-19 18:29:45','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247076,'2018-09-19 18:36:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247077,'2018-09-19 18:41:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247078,'2018-09-19 18:47:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247079,'2018-09-19 18:55:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247080,'2018-09-19 19:01:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247081,'2018-09-19 19:08:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247082,'2018-09-19 19:13:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247083,'2018-09-19 19:21:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247084,'2018-09-19 19:23:28','/page/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/page/32','66.249.79.252'),(247085,'2018-09-19 19:27:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247086,'2018-09-19 19:32:49','/html5-player.libsyn.com/embed/episode/id/6994017/height/90/theme/custom/autoplay/no/autonext/no/thumbnail/yes/preload/no/no_addthis/no/direction/backward/render-playlist/no/custom-color/f59d0f/','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.0)',NULL,'208.80.194.32'),(247087,'2018-09-19 19:32:49','/html5-player.libsyn.com/embed/episode/id/7020397/height/90/theme/custom/autoplay/no/autonext/no/thumbnail/yes/preload/no/no_addthis/no/direction/backward/render-playlist/no/custom-color/f59d0f/','Mozilla/5.0 (Windows NT 5.1) Gecko/20100101 Firefox/5.0',NULL,'208.80.194.32'),(247088,'2018-09-19 19:32:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247089,'2018-09-19 19:38:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247090,'2018-09-19 19:45:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247091,'2018-09-19 19:51:34','/p/sponsors.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.163'),(247092,'2018-09-19 19:52:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247093,'2018-09-19 19:58:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247094,'2018-09-19 20:05:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247095,'2018-09-19 20:10:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247096,'2018-09-19 20:15:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247097,'2018-09-19 20:23:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247098,'2018-09-19 20:29:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247099,'2018-09-19 20:35:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247100,'2018-09-19 20:41:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247101,'2018-09-19 20:48:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247102,'2018-09-19 20:54:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247103,'2018-09-19 21:00:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247104,'2018-09-19 21:06:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247105,'2018-09-19 21:13:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247106,'2018-09-19 21:18:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247107,'2018-09-19 21:24:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247108,'2018-09-19 21:31:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247109,'2018-09-19 21:37:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247110,'2018-09-19 21:43:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247839,'2018-09-22 01:34:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247840,'2018-09-22 01:40:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247841,'2018-09-22 01:45:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247842,'2018-09-22 01:51:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247843,'2018-09-22 01:52:25','/2013/12/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/2013/12/put-that-cookie-down.html','66.249.79.89'),(247844,'2018-09-22 01:59:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247845,'2018-09-22 02:05:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247846,'2018-09-22 02:11:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247847,'2018-09-22 02:17:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247848,'2018-09-22 02:23:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247849,'2018-09-22 02:31:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247850,'2018-09-22 02:36:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247851,'2018-09-22 02:37:58','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247852,'2018-09-22 02:38:02','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(247853,'2018-09-22 02:42:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247854,'2018-09-22 02:48:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247415,'2018-09-20 20:14:06','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.5','Mozilla/5.0 (Windows NT 6.1; WOW64; Trident/7.0; rv:11.0) like Gecko','http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&ved=0CEAQFjAD&url=http%3A%2F%2Fsothisisfitness.com%2Fwp-content%2Fplugins%2Fwordpress-seo-premium%2Fassets%2Fjs%2Fjquory.js%3Fver%3D4.9.5&ei=wjekW7CdJaTvqAPHmQE&usg=AFQjCNH01ByzmQbO6z-JgTK75V6','64.233.172.26'),(247416,'2018-09-20 20:14:08','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.8','Mozilla/5.0 (Windows NT 6.1; WOW64; Trident/7.0; rv:11.0) like Gecko','http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=4&ved=0CCwQFjAA&url=http%3A%2F%2Fsothisisfitness.com%2Fwp-content%2Fplugins%2Fwordpress-seo-premium%2Fassets%2Fjs%2Fjquory.js%3Fver%3D4.9.8&ei=yjekW7baII6UiwSKhAE&usg=AFQjCNGFs6KN5ZvFPhnSuABPLUj','66.102.8.56'),(247417,'2018-09-20 20:14:16','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.7','Mozilla/5.0 (Windows NT 6.1; WOW64; Trident/7.0; rv:11.0) like Gecko','http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=3&ved=0CCQQFjAB&url=http%3A%2F%2Fsothisisfitness.com%2Fwp-content%2Fplugins%2Fwordpress-seo-premium%2Fassets%2Fjs%2Fjquory.js%3Fver%3D4.9.7&ei=0jekW46fEtTrpAb9oQE&usg=AFQjCNGMQ5jJYGvEi_54rwSD5W-','66.102.8.60'),(247418,'2018-09-20 20:17:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247419,'2018-09-20 20:18:15','/404.php','Mozilla/5.0 (Windows NT 7.0; WOW64; rv:33.1) Gecko/20100101 Firefox/33.1','sothisisfitness.com/404.php','178.137.16.151'),(247420,'2018-09-20 20:23:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247421,'2018-09-20 20:27:40','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(247422,'2018-09-20 20:27:49','/feeds/posts/default','omgili/0.5 +http://omgili.com',NULL,'82.166.195.68'),(247423,'2018-09-20 20:28:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247424,'2018-09-20 20:34:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247425,'2018-09-20 20:36:38','/2013/09/sothisisfitness.com/2013/09/review-fitaid.html','Mozilla/5.0 (iPhone; CPU iPhone OS 11_4_1 like Mac OS X) AppleWebKit/605.1.15 (KHTML, like Gecko) Mobile/15G77 [FBAN/FBIOS;FBDV/iPhone9,4;FBMD/iPhone;FBSN/iOS;FBSV/11.4.1;FBSS/3;FBCR/AT&T;FBID/phone;FBLC/en_US;FBOP/5;FBRV/124858524]','http://m.facebook.com','173.18.86.102'),(247426,'2018-09-20 20:36:50','/2013/09/sothisisfitness.com/2013/09/review-fitaid.html','Mozilla/5.0 (iPhone; CPU iPhone OS 11_4_1 like Mac OS X) AppleWebKit/605.1.15 (KHTML, like Gecko) Mobile/15G77 [FBAN/FBIOS;FBDV/iPhone9,4;FBMD/iPhone;FBSN/iOS;FBSV/11.4.1;FBSS/3;FBCR/AT&T;FBID/phone;FBLC/en_US;FBOP/5;FBRV/124858524]','http://m.facebook.com','173.18.86.102'),(247427,'2018-09-20 20:39:42','/tag/fitness/page/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/tag/fitness/page/2','66.249.79.89'),(247428,'2018-09-20 20:40:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247429,'2018-09-20 20:44:46','/reviews/page/6','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'180.76.15.13'),(247430,'2018-09-20 20:45:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247431,'2018-09-20 20:53:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247432,'2018-09-20 20:55:33','/2013/07/why-workouts-fail-1-napoleon-complex.html?m=0','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.225'),(247433,'2018-09-20 20:59:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247434,'2018-09-20 21:02:26','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.93'),(247435,'2018-09-20 21:05:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247436,'2018-09-20 21:11:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247437,'2018-09-20 21:17:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247438,'2018-09-20 21:23:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247439,'2018-09-20 21:30:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247855,'2018-09-22 02:50:25','/atom.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(247856,'2018-09-22 02:54:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247857,'2018-09-22 03:00:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247858,'2018-09-22 03:07:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247859,'2018-09-22 03:13:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247860,'2018-09-22 03:17:34','/wp-content/themes/Brainstorm/functions/jwpanel/scripts/uploadify/uploadify.css','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/42.0.2311.152 Safari/537.36','http://sothisisfitness.com/wp-content/themes/Brainstorm/functions/jwpanel/scripts/uploadify/uploadify.css','193.201.224.210'),(247861,'2018-09-22 03:19:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247862,'2018-09-22 03:25:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247863,'2018-09-22 03:31:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247864,'2018-09-22 03:38:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247865,'2018-09-22 03:44:16','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.8','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/category/reviews/page/7','66.249.79.89'),(247866,'2018-09-22 03:44:19','/category/fitness-nutrition/page/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/category/fitness-nutrition/page/16','66.249.79.89'),(247868,'2018-09-22 03:44:45','/wp-content/themes/generatepress/js/dropdown.min.js?ver=1.4','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/running/page/13','66.249.79.89'),(247867,'2018-09-22 03:44:22','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.8','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/2014/01/why-do-it-plus-fun-run-recap.html','66.249.79.89'),(248424,'2018-09-23 16:12:15','/installer-backup.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36',NULL,'188.64.56.8'),(248425,'2018-09-23 16:12:20','/wp-content/plugins/ultimate-member/assets/js/um-scripts.js','Mozilla/5.0 (Windows NT 6.1) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/69.0.3497.100 Safari/537.36',NULL,'188.64.56.8'),(248426,'2018-09-23 16:14:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248427,'2018-09-23 16:20:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248428,'2018-09-23 16:21:30','/atom.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248429,'2018-09-23 16:26:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248430,'2018-09-23 16:34:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247690,'2018-09-21 15:02:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247689,'2018-09-21 14:56:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247688,'2018-09-21 14:50:46','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.89'),(247687,'2018-09-21 14:50:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247686,'2018-09-21 14:43:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247685,'2018-09-21 14:37:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248745,'2018-09-24 16:43:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248746,'2018-09-24 16:51:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248747,'2018-09-24 16:55:41','/reviews/page/9','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.123'),(248748,'2018-09-24 16:57:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248749,'2018-09-24 17:03:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248750,'2018-09-24 17:09:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248751,'2018-09-24 17:13:33','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.5','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/2017/03/podcast-27-girl-scout-cookies-marathon-magic.html','66.249.79.121'),(246927,'2018-09-19 07:15:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246926,'2018-09-19 07:13:52','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246925,'2018-09-19 07:09:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246924,'2018-09-19 07:03:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246923,'2018-09-19 07:02:20','/feeds/posts/default','omgili/0.5 +http://omgili.com',NULL,'82.166.195.68'),(246922,'2018-09-19 07:01:54','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(246921,'2018-09-19 06:56:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246920,'2018-09-19 06:50:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246917,'2018-09-19 06:38:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246918,'2018-09-19 06:45:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246919,'2018-09-19 06:47:38','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246916,'2018-09-19 06:32:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246915,'2018-09-19 06:25:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246914,'2018-09-19 06:19:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246913,'2018-09-19 06:17:23','/ads.txt','PubMatic Crawler Bot',NULL,'162.248.16.14'),(246905,'2018-09-19 05:48:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246904,'2018-09-19 05:42:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246903,'2018-09-19 05:37:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246902,'2018-09-19 05:30:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246901,'2018-09-19 05:25:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246900,'2018-09-19 05:19:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246899,'2018-09-19 05:11:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246898,'2018-09-19 05:05:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246897,'2018-09-19 04:59:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246896,'2018-09-19 04:53:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246895,'2018-09-19 04:47:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246894,'2018-09-19 04:40:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246893,'2018-09-19 04:34:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246892,'2018-09-19 04:28:45','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246890,'2018-09-19 04:19:56','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.124'),(246891,'2018-09-19 04:22:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246889,'2018-09-19 04:18:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246888,'2018-09-19 04:11:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247779,'2018-09-21 20:46:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247780,'2018-09-21 20:51:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247781,'2018-09-21 20:52:10','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.8','Mozilla/5.0 (Windows NT 6.0) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/49.0.2623.112 Safari/537.36','https://www.google.com/','64.233.172.28'),(247778,'2018-09-21 20:38:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247776,'2018-09-21 20:26:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247777,'2018-09-21 20:32:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247775,'2018-09-21 20:22:12','/feeds/posts/default','Mozilla/5.0 (compatible; ScooperBot/3.0; +http://www.carma.com)',NULL,'207.99.127.20'),(247774,'2018-09-21 20:20:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247772,'2018-09-21 20:07:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247773,'2018-09-21 20:14:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247769,'2018-09-21 20:03:23','/?author=13','Apache-HttpClient/4.5.2 (Java/1.8.0_161)',NULL,'47.52.45.135'),(247770,'2018-09-21 20:03:25','/?author=14','Apache-HttpClient/4.5.2 (Java/1.8.0_161)',NULL,'47.52.45.135'),(247771,'2018-09-21 20:03:27','/?author=15','Apache-HttpClient/4.5.2 (Java/1.8.0_161)',NULL,'47.52.45.135'),(247768,'2018-09-21 20:03:22','/?author=12','Apache-HttpClient/4.5.2 (Java/1.8.0_161)',NULL,'47.52.45.135'),(247767,'2018-09-21 20:03:20','/?author=11','Apache-HttpClient/4.5.2 (Java/1.8.0_161)',NULL,'47.52.45.135'),(247766,'2018-09-21 20:03:19','/?author=10','Apache-HttpClient/4.5.2 (Java/1.8.0_161)',NULL,'47.52.45.135'),(247765,'2018-09-21 20:03:18','/?author=9','Apache-HttpClient/4.5.2 (Java/1.8.0_161)',NULL,'47.52.45.135'),(247764,'2018-09-21 20:03:16','/?author=8','Apache-HttpClient/4.5.2 (Java/1.8.0_161)',NULL,'47.52.45.135'),(247762,'2018-09-21 20:03:12','/?author=6','Apache-HttpClient/4.5.2 (Java/1.8.0_161)',NULL,'47.52.45.135'),(247763,'2018-09-21 20:03:14','/?author=7','Apache-HttpClient/4.5.2 (Java/1.8.0_161)',NULL,'47.52.45.135'),(247759,'2018-09-21 20:03:07','/?author=3','Apache-HttpClient/4.5.2 (Java/1.8.0_161)',NULL,'47.52.45.135'),(247760,'2018-09-21 20:03:09','/?author=4','Apache-HttpClient/4.5.2 (Java/1.8.0_161)',NULL,'47.52.45.135'),(247761,'2018-09-21 20:03:10','/?author=5','Apache-HttpClient/4.5.2 (Java/1.8.0_161)',NULL,'47.52.45.135'),(247758,'2018-09-21 20:01:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247757,'2018-09-21 19:55:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247756,'2018-09-21 19:49:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247755,'2018-09-21 19:44:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247754,'2018-09-21 19:35:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247753,'2018-09-21 19:29:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247752,'2018-09-21 19:27:12','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(247751,'2018-09-21 19:27:03','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247750,'2018-09-21 19:23:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247749,'2018-09-21 19:18:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247748,'2018-09-21 19:12:17','/apple-touch-icon-120x120.png','MobileSafari/604.1 CFNetwork/974.2.1 Darwin/18.0.0',NULL,'107.134.240.245'),(247747,'2018-09-21 19:12:16','/apple-touch-icon-120x120-precomposed.png','MobileSafari/604.1 CFNetwork/974.2.1 Darwin/18.0.0',NULL,'107.134.240.245'),(247746,'2018-09-21 19:12:12','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247745,'2018-09-21 19:04:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247744,'2018-09-21 18:59:02','/2013/07/why-workouts-fail-2-scale.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.225'),(247743,'2018-09-21 18:58:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247742,'2018-09-21 18:52:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247740,'2018-09-21 18:38:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247741,'2018-09-21 18:46:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247739,'2018-09-21 18:36:57','/2013_10_01_archive.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.225'),(247738,'2018-09-21 18:32:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247737,'2018-09-21 18:32:00','/installer.php','Googlebot/2.1 (+http://www.google.com/bot.html)',NULL,'51.158.78.206'),(247734,'2018-09-21 18:21:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247735,'2018-09-21 18:26:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247736,'2018-09-21 18:29:10','/p/races_29.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'207.46.13.18'),(247733,'2018-09-21 18:18:17','/2018/03/www.instagram.com/snuffydx','Mozilla/5.0 (compatible; Daum/4.1; +http://cs.daum.net/faq/15/4118.html?faqId=28966)',NULL,'203.133.169.39'),(247732,'2018-09-21 18:15:59','/reviews/page/6','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'180.76.15.139'),(247716,'2018-09-21 17:13:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247717,'2018-09-21 17:19:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247718,'2018-09-21 17:24:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247719,'2018-09-21 17:30:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247720,'2018-09-21 17:37:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247721,'2018-09-21 17:43:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247722,'2018-09-21 17:48:47','/th1s_1s_a_4o4.html','SiteLockSpider [en] (WinNT; I ;Nav)',NULL,'184.154.139.51'),(247723,'2018-09-21 17:49:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247724,'2018-09-21 17:50:27','/atom.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(247725,'2018-09-21 17:50:35','/atom.xml','omgili/0.5 +http://omgili.com',NULL,'82.166.195.68'),(247726,'2018-09-21 17:52:36','/running/ocr/page/2','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'180.76.15.163'),(247727,'2018-09-21 17:55:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247728,'2018-09-21 18:01:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247729,'2018-09-21 18:07:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247730,'2018-09-21 18:13:53','/2014_04_01_archive.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.225'),(247731,'2018-09-21 18:15:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248996,'2018-09-25 13:17:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248995,'2018-09-25 13:16:58','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248994,'2018-09-25 13:11:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248993,'2018-09-25 13:08:18','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.8','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/534+ (KHTML, like Gecko) BingPreview/1.0b',NULL,'40.77.189.152'),(248741,'2018-09-24 16:27:40','/kickstart.php','Mozilla/5.0 (Windows NT 6.1) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/67.0.3396.87 Safari/537.36 OPR/54.0.2952.51',NULL,'5.79.71.175'),(248740,'2018-09-24 16:26:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248739,'2018-09-24 16:20:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248738,'2018-09-24 16:12:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248737,'2018-09-24 16:07:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248736,'2018-09-24 16:01:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248735,'2018-09-24 15:54:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248734,'2018-09-24 15:49:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248733,'2018-09-24 15:41:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248732,'2018-09-24 15:35:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248731,'2018-09-24 15:29:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248730,'2018-09-24 15:23:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248729,'2018-09-24 15:18:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248728,'2018-09-24 15:09:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248727,'2018-09-24 15:04:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248726,'2018-09-24 14:58:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248725,'2018-09-24 14:58:06','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(248724,'2018-09-24 14:58:01','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248723,'2018-09-24 14:52:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248722,'2018-09-24 14:46:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248719,'2018-09-24 14:26:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248720,'2018-09-24 14:32:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248721,'2018-09-24 14:38:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248718,'2018-09-24 14:24:28','/feeds/posts/default','FeedBurner/1.0 (http://www.FeedBurner.com)',NULL,'74.125.76.32'),(248715,'2018-09-24 14:07:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248716,'2018-09-24 14:14:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248717,'2018-09-24 14:20:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248714,'2018-09-24 14:01:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248713,'2018-09-24 13:55:28','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248712,'2018-09-24 13:54:02','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248711,'2018-09-24 13:49:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248710,'2018-09-24 13:43:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248709,'2018-09-24 13:41:00','/wp-content/plugins/ultimate-member/assets/js/um-scripts.js','Mozilla/5.0 (Windows NT 6.1) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/69.0.3497.100 Safari/537.36',NULL,'176.9.71.229'),(248708,'2018-09-24 13:40:54','/installer-backup.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36',NULL,'176.9.71.229'),(248707,'2018-09-24 13:40:52','/installer.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36',NULL,'176.9.71.229'),(248706,'2018-09-24 13:40:49','/installer-backup.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36',NULL,'176.9.71.229'),(248705,'2018-09-24 13:40:48','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.6','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/','66.249.79.91'),(248704,'2018-09-24 13:40:37','/installer.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36',NULL,'176.9.71.229'),(248703,'2018-09-24 13:35:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248702,'2018-09-24 13:30:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248701,'2018-09-24 13:24:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248700,'2018-09-24 13:18:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248699,'2018-09-24 13:12:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248698,'2018-09-24 13:04:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248697,'2018-09-24 12:58:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248696,'2018-09-24 12:52:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248695,'2018-09-24 12:46:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248694,'2018-09-24 12:39:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248693,'2018-09-24 12:32:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248691,'2018-09-24 12:21:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248692,'2018-09-24 12:27:01','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248690,'2018-09-24 12:17:54','/2013/07/why-workouts-fail-2-scale.html','Mozilla/5.0 (X11; Linux x86_64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/63.0.3239.132 Safari/537.36',NULL,'40.137.82.7'),(248689,'2018-09-24 12:14:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248688,'2018-09-24 12:08:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248687,'2018-09-24 12:01:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248686,'2018-09-24 11:56:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248685,'2018-09-24 11:53:33','/www.instagram.com/snuffydx','Mozilla/5.0 (compatible; Eyeotabot/1.0; +http://www.eyeota.com)',NULL,'202.14.12.94'),(248684,'2018-09-24 11:53:21','/www.instagram.com/snuffydx','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_13_6) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/69.0.3497.100 Safari/537.36','http://sothisisfitness.com/','216.251.133.243'),(248683,'2018-09-24 11:50:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247183,'2018-09-20 02:46:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247184,'2018-09-20 02:51:49','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246906,'2018-09-19 05:55:46','//cm.php','Mozilla/5.0 (Windows NT 6.2; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/55.0.2883.87 Safari/537.36','http://www.sothisisfitness.com//cm.php','114.116.18.3'),(246907,'2018-09-19 05:55:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246908,'2018-09-19 06:01:45','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246909,'2018-09-19 06:07:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246910,'2018-09-19 06:12:27','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246911,'2018-09-19 06:12:32','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(246912,'2018-09-19 06:13:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249031,'2018-09-25 15:44:21','/appl','Mozilla/5.0 (compatible; Eyeotabot/1.0; +http://www.eyeota.com)',NULL,'202.14.12.94'),(249030,'2018-09-25 15:44:08','/appl','Mozilla/5.0 (iPhone; CPU iPhone OS 11_3 like Mac OS X) AppleWebKit/605.1.15 (KHTML, like Gecko) Version/11.0 Mobile/15E148 Safari/604.1',NULL,'173.252.87.7'),(249029,'2018-09-25 15:44:01','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249028,'2018-09-25 15:37:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249027,'2018-09-25 15:31:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249026,'2018-09-25 15:25:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249025,'2018-09-25 15:18:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249024,'2018-09-25 15:13:36','/appl','facebookexternalhit/1.1 (+http://www.facebook.com/externalhit_uatext.php)',NULL,'66.220.149.10'),(249023,'2018-09-25 15:12:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249022,'2018-09-25 15:12:20','/appl','facebookexternalhit/1.1 (+http://www.facebook.com/externalhit_uatext.php)',NULL,'66.220.149.13'),(249021,'2018-09-25 15:12:09','/app','facebookexternalhit/1.1 (+http://www.facebook.com/externalhit_uatext.php)',NULL,'66.220.149.18'),(249020,'2018-09-25 15:06:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249019,'2018-09-25 15:00:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249018,'2018-09-25 14:56:27','/wp-admin/network/links-list-table.php?login=3XTgNc','Mozilla/5.0 (Windows NT 6.1; rv:34.0) Gecko/20100101 Firefox/34.0',NULL,'193.106.30.98'),(249017,'2018-09-25 14:54:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249016,'2018-09-25 14:47:02','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249015,'2018-09-25 14:41:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249014,'2018-09-25 14:35:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249013,'2018-09-25 14:29:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249012,'2018-09-25 14:23:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249011,'2018-09-25 14:15:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249010,'2018-09-25 14:11:03','/feeds/posts/default','FeedBurner/1.0 (http://www.FeedBurner.com)',NULL,'74.125.76.34'),(249009,'2018-09-25 14:09:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249008,'2018-09-25 14:03:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249007,'2018-09-25 13:57:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249004,'2018-09-25 13:43:45','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249005,'2018-09-25 13:49:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249006,'2018-09-25 13:54:25','/view.php?check=1','Mozilla/5.0 (Windows NT 6.1; rv:34.0) Gecko/20100101 Firefox/34.0',NULL,'193.106.30.98'),(249003,'2018-09-25 13:40:26','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(249002,'2018-09-25 13:37:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(249001,'2018-09-25 13:36:10','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(249000,'2018-09-25 13:36:01','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248999,'2018-09-25 13:31:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248998,'2018-09-25 13:25:34','/2018/08/www.instagram.com/snuffydx','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'40.77.167.26'),(248997,'2018-09-25 13:23:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247185,'2018-09-20 02:53:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247186,'2018-09-20 02:58:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247187,'2018-09-20 03:04:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247188,'2018-09-20 03:11:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247189,'2018-09-20 03:17:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247190,'2018-09-20 03:23:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247191,'2018-09-20 03:29:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247192,'2018-09-20 03:35:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247193,'2018-09-20 03:40:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247194,'2018-09-20 03:48:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247195,'2018-09-20 03:54:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247196,'2018-09-20 04:00:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247197,'2018-09-20 04:01:49','/2018/05/www.instagram.com/snuffydx','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'207.46.13.225'),(247198,'2018-09-20 04:06:01','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247199,'2018-09-20 04:11:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247200,'2018-09-20 04:19:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247201,'2018-09-20 04:25:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247202,'2018-09-20 04:31:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247203,'2018-09-20 04:31:43','/p/food.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'207.46.13.214'),(247204,'2018-09-20 04:37:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247205,'2018-09-20 04:43:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247206,'2018-09-20 04:51:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247207,'2018-09-20 04:57:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246642,'2018-09-18 09:02:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246641,'2018-09-18 08:55:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247208,'2018-09-20 05:03:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246643,'2018-09-18 09:07:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246644,'2018-09-18 09:15:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246645,'2018-09-18 09:15:58','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.120'),(246646,'2018-09-18 09:17:02','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(246647,'2018-09-18 09:17:13','/feeds/posts/default','omgili/0.5 +http://omgili.com',NULL,'82.166.195.68'),(246648,'2018-09-18 09:22:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246649,'2018-09-18 09:26:53','/nddbc.html','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1; TencentTraveler ; Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1) ; .NET CLR 2.0.50727)',NULL,'112.5.237.212'),(246650,'2018-09-18 09:26:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246651,'2018-09-18 09:33:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246652,'2018-09-18 09:39:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246653,'2018-09-18 09:39:51','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246654,'2018-09-18 09:39:56','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(246655,'2018-09-18 09:47:28','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246656,'2018-09-18 09:52:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246657,'2018-09-18 09:58:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246658,'2018-09-18 10:04:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246659,'2018-09-18 10:10:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246660,'2018-09-18 10:17:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246661,'2018-09-18 10:20:22','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246662,'2018-09-18 10:21:15','/reviews','Mozilla/5.0 (compatible; Daum/4.1; +http://cs.daum.net/faq/15/4118.html?faqId=28966)',NULL,'203.133.169.39'),(246663,'2018-09-18 10:23:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246664,'2018-09-18 10:29:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246665,'2018-09-18 10:35:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246666,'2018-09-18 10:41:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246667,'2018-09-18 10:49:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246668,'2018-09-18 10:51:29','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(246669,'2018-09-18 10:55:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246670,'2018-09-18 11:01:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246671,'2018-09-18 11:06:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246672,'2018-09-18 11:13:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247261,'2018-09-20 08:59:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247260,'2018-09-20 08:54:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247262,'2018-09-20 09:02:16','/feeds/posts/default','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.60'),(247263,'2018-09-20 09:07:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247264,'2018-09-20 09:13:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247265,'2018-09-20 09:19:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247128,'2018-09-19 23:01:43','///lib/smarty/plugins/modifier.config.php','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.1; Trident/5.0)',NULL,'202.115.202.23'),(247129,'2018-09-19 23:01:44','//index.php/Home/AppUpload/commentUpload','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.1; Trident/5.0)',NULL,'202.115.202.23'),(247130,'2018-09-19 23:03:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247131,'2018-09-19 23:06:04','/atom.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(247132,'2018-09-19 23:06:25','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247133,'2018-09-19 23:11:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247134,'2018-09-19 23:15:24','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(247135,'2018-09-19 23:17:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247136,'2018-09-19 23:19:16','/wp-content/plugins/uploader/uploadify/uploadify.css','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/42.0.2311.152 Safari/537.36','http://sothisisfitness.com/wp-content/plugins/uploader/uploadify/uploadify.css','193.201.224.210'),(247137,'2018-09-19 23:22:36','/reviews','Mozilla/5.0 (compatible; Qwantify/2.4w; +https://www.qwant.com/)/2.4w',NULL,'91.242.162.24'),(247138,'2018-09-19 23:22:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247139,'2018-09-19 23:28:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247140,'2018-09-19 23:28:48','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247141,'2018-09-19 23:34:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247142,'2018-09-19 23:39:06','/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_9_3) AppleWebKit/537.75.14 (KHTML, like Gecko) Version/7.0.3 Safari/7046A194A',NULL,'35.161.154.63'),(247143,'2018-09-19 23:42:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247144,'2018-09-19 23:43:20','/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 (Macintosh; PPC Mac OS X 10.8; rv:47.0) Gecko/20100101 Firefox/47.0',NULL,'34.208.86.242'),(247145,'2018-09-19 23:48:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247146,'2018-09-19 23:54:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247147,'2018-09-19 23:59:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247148,'2018-09-20 00:03:18','/2017/12/www.instagram.com/snuffydx','Mozilla/5.0 (compatible; Qwantify/2.4w; +https://www.qwant.com/)/2.4w',NULL,'91.242.162.24'),(247149,'2018-09-20 00:06:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247150,'2018-09-20 00:07:20','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.8','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/2014/04/d-i-r-t-y-mass-mayhem-mud-run-recap.html','66.249.79.54'),(247151,'2018-09-20 00:09:09','/2013_11_01_archive.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'207.46.13.225'),(247152,'2018-09-20 00:13:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247153,'2018-09-20 00:19:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247154,'2018-09-20 00:22:14','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.43'),(247155,'2018-09-20 00:25:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247156,'2018-09-20 00:32:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247157,'2018-09-20 00:37:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247158,'2018-09-20 00:45:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247159,'2018-09-20 00:51:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247160,'2018-09-20 00:56:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247161,'2018-09-20 01:02:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247162,'2018-09-20 01:05:38','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247163,'2018-09-20 01:05:41','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(247164,'2018-09-20 01:08:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247165,'2018-09-20 01:13:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247166,'2018-09-20 01:21:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247167,'2018-09-20 01:27:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247168,'2018-09-20 01:32:49','/p/races_29.html','WikiDo/1.1 (http://wikido.com; crawler@wikido.com)',NULL,'54.193.144.69'),(247169,'2018-09-20 01:33:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247170,'2018-09-20 01:39:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247171,'2018-09-20 01:44:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247172,'2018-09-20 01:50:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247173,'2018-09-20 01:58:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247174,'2018-09-20 02:04:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247175,'2018-09-20 02:10:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247176,'2018-09-20 02:15:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247177,'2018-09-20 02:21:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247178,'2018-09-20 02:27:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247179,'2018-09-20 02:35:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247180,'2018-09-20 02:36:36','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.54'),(247181,'2018-09-20 02:40:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247182,'2018-09-20 02:43:31','/2013/07/why-workouts-fail-2-scale.html?m=1','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'207.46.13.225'),(247280,'2018-09-20 10:47:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247281,'2018-09-20 10:54:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247282,'2018-09-20 10:59:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247283,'2018-09-20 11:01:02','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.38'),(247284,'2018-09-20 11:05:28','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247285,'2018-09-20 11:13:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247286,'2018-09-20 11:19:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247287,'2018-09-20 11:24:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247288,'2018-09-20 11:30:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247289,'2018-09-20 11:36:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247290,'2018-09-20 11:44:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247291,'2018-09-20 11:50:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247292,'2018-09-20 11:56:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247293,'2018-09-20 12:02:01','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247294,'2018-09-20 12:07:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247295,'2018-09-20 12:15:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247296,'2018-09-20 12:22:01','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247297,'2018-09-20 12:27:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247298,'2018-09-20 12:32:08','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.54'),(247299,'2018-09-20 12:33:12','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247300,'2018-09-20 12:39:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247301,'2018-09-20 12:40:30','/category/reviews/racerecap/page/www.instagram.com/snuffydx','Mozilla/5.0 (compatible; YandexBot/3.0; +http://yandex.com/bots)',NULL,'5.255.250.101'),(247302,'2018-09-20 12:43:58','/html5-player.libsyn.com/embed/episode/id/6994017/height/90/theme/custom/autoplay/no/autonext/no/thumbnail/yes/preload/no/no_addthis/no/direction/backward/render-playlist/no/custom-color/f59d0f/','Mozilla/5.0 (X11; U; Linux x86_64; en-US; rv:1.9.2.13) Gecko/20101206 Ubuntu/10.04 (lucid) Firefox/3.6.13',NULL,'208.80.194.32'),(247303,'2018-09-20 12:43:58','/html5-player.libsyn.com/embed/episode/id/7020397/height/90/theme/custom/autoplay/no/autonext/no/thumbnail/yes/preload/no/no_addthis/no/direction/backward/render-playlist/no/custom-color/f59d0f/','Mozilla/5.0 (X11; Linux x86_64) AppleWebKit/534.30 (KHTML, like Gecko) Ubuntu/11.04 Chromium/12.0.742.112 Chrome/12.0.742.112 Safari/534.30',NULL,'208.80.194.32'),(247304,'2018-09-20 12:44:02','/2015/03/looking-back-boldrdash-on-beach.html?spref=pi','Mozilla/5.0 (compatible; Pinterestbot/1.0; +http://www.pinterest.com/bot.html)',NULL,'54.236.1.15'),(247305,'2018-09-20 12:47:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247306,'2018-09-20 12:52:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247307,'2018-09-20 12:58:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247308,'2018-09-20 12:59:03','/?p=1864','facebookexternalhit/1.1 (+http://www.facebook.com/externalhit_uatext.php)',NULL,'173.252.127.3'),(247309,'2018-09-20 13:04:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247310,'2018-09-20 13:05:12','/atom.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(247691,'2018-09-21 15:08:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247692,'2018-09-21 15:09:39','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247693,'2018-09-21 15:13:39','/2013/12/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/2013/12/put-that-cookie-down.html','66.249.79.91'),(247694,'2018-09-21 15:14:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247695,'2018-09-21 15:22:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247696,'2018-09-21 15:28:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247697,'2018-09-21 15:34:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247698,'2018-09-21 15:35:30','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247699,'2018-09-21 15:39:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247700,'2018-09-21 15:41:10','/atom.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(247701,'2018-09-21 15:46:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247702,'2018-09-21 15:53:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247703,'2018-09-21 15:59:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247704,'2018-09-21 16:05:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247705,'2018-09-21 16:10:30','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(247706,'2018-09-21 16:11:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247707,'2018-09-21 16:16:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247708,'2018-09-21 16:24:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247709,'2018-09-21 16:30:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247710,'2018-09-21 16:36:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247711,'2018-09-21 16:42:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247712,'2018-09-21 16:47:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247713,'2018-09-21 16:53:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247714,'2018-09-21 17:01:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247715,'2018-09-21 17:07:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248112,'2018-09-22 18:38:42','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.93'),(248113,'2018-09-22 18:41:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248114,'2018-09-22 18:47:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248115,'2018-09-22 18:52:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248116,'2018-09-22 18:58:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248117,'2018-09-22 19:05:58','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.88'),(248118,'2018-09-22 19:06:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248119,'2018-09-22 19:12:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248120,'2018-09-22 19:17:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248121,'2018-09-22 19:23:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248122,'2018-09-22 19:26:26','/atom.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248123,'2018-09-22 19:26:36','/atom.xml','omgili/0.5 +http://omgili.com',NULL,'82.166.195.68'),(248124,'2018-09-22 19:29:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248125,'2018-09-22 19:35:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248126,'2018-09-22 19:42:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248127,'2018-09-22 19:48:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248128,'2018-09-22 19:54:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248129,'2018-09-22 20:00:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248130,'2018-09-22 20:07:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248131,'2018-09-22 20:11:59','/2013/08/so-this-is-nutrition-basics.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'207.46.13.46'),(248132,'2018-09-22 20:12:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248133,'2018-09-22 20:15:42','/2013/07/defeating-demotivators-1-fear-monster.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'207.46.13.18'),(248134,'2018-09-22 20:19:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248135,'2018-09-22 20:25:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248136,'2018-09-22 20:31:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248137,'2018-09-22 20:37:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248138,'2018-09-22 20:42:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248139,'2018-09-22 20:48:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248140,'2018-09-22 20:56:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248141,'2018-09-22 21:02:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248142,'2018-09-22 21:08:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248143,'2018-09-22 21:14:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248144,'2018-09-22 21:19:17','/atom.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248145,'2018-09-22 21:19:28','/atom.xml','omgili/0.5 +http://omgili.com',NULL,'82.166.195.68'),(248146,'2018-09-22 21:20:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248147,'2018-09-22 21:27:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248148,'2018-09-22 21:33:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248149,'2018-09-22 21:39:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248150,'2018-09-22 21:45:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248151,'2018-09-22 21:51:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248152,'2018-09-22 21:58:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248153,'2018-09-22 22:05:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248154,'2018-09-22 22:11:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248155,'2018-09-22 22:17:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248156,'2018-09-22 22:25:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248157,'2018-09-22 22:27:47','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248158,'2018-09-22 22:31:01','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248159,'2018-09-22 22:36:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248160,'2018-09-22 22:42:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248161,'2018-09-22 22:48:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248162,'2018-09-22 22:56:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248163,'2018-09-22 23:02:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248164,'2018-09-22 23:08:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248165,'2018-09-22 23:14:15','/wp-content/themes/generatepress/js/navigation.min.js?ver=1.4','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/2013/08/the-goldilocks-problem-body-image.html?showComment=1478194906552','66.249.79.89'),(248166,'2018-09-22 23:14:28','/wp-content/themes/generatepress/js/dropdown.min.js?ver=1.4','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/2013/08/the-goldilocks-problem-body-image.html?showComment=1478194906552','66.249.79.89'),(248167,'2018-09-22 23:14:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248168,'2018-09-22 23:19:27','/atom.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248169,'2018-09-22 23:21:04','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248170,'2018-09-22 23:21:11','/feeds/posts/default','omgili/0.5 +http://omgili.com',NULL,'82.166.195.68'),(248171,'2018-09-22 23:22:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248172,'2018-09-22 23:28:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248173,'2018-09-22 23:29:57','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248174,'2018-09-22 23:34:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248175,'2018-09-22 23:40:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248176,'2018-09-22 23:46:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248177,'2018-09-22 23:53:45','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248178,'2018-09-22 23:59:32','/phpmyadmin/','Mozilla/5.0 (Windows NT 10.0; Win64; x64; rv:57.0) Gecko/20100101 Firefox/57.0',NULL,'58.22.5.132'),(248179,'2018-09-22 23:59:40','/console','Mozilla/5.0 (Windows NT 10.0; Win64; x64; rv:57.0) Gecko/20100101 Firefox/57.0',NULL,'58.22.5.132'),(248180,'2018-09-22 23:59:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248181,'2018-09-23 00:05:42','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.8','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/tag/run/page/2','66.249.79.91'),(248182,'2018-09-23 00:05:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248183,'2018-09-23 00:11:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248184,'2018-09-23 00:17:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248185,'2018-09-23 00:25:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248186,'2018-09-23 00:25:55','/wp-content/themes/generatepress/js/dropdown.min.js?ver=2.0','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/page/33?m=0','66.249.79.91'),(248187,'2018-09-23 00:30:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248188,'2018-09-23 00:36:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248189,'2018-09-23 00:42:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248190,'2018-09-23 00:48:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248191,'2018-09-23 00:53:19','/plus/download.php?open=1&arrs1[]=99&arrs1[]=102&arrs1[]=103&arrs1[]=95&arrs1[]=100&arrs1[]=98&arrs1[]=112&arrs1[]=114&arrs1[]=101&arrs1[]=102&arrs1[]=105&arrs1[]=120&arrs2[]=109&arrs2[]=121&arrs2[]=97&arrs2[]=100&arrs2[]=96&arrs2[]=32&arrs2[]=83&arrs2[]=','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_8; en-us) AppleWebKit/534.50 (KHTML, like Gecko) Version/5.1 Safari/534.50',NULL,'114.115.129.39'),(248192,'2018-09-23 00:53:22','/plus/ad_js.php?aid=19','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_8; en-us) AppleWebKit/534.50 (KHTML, like Gecko) Version/5.1 Safari/534.50',NULL,'114.115.129.39'),(248193,'2018-09-23 00:53:26','/plus/read.php','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_8; en-us) AppleWebKit/534.50 (KHTML, like Gecko) Version/5.1 Safari/534.50',NULL,'114.115.129.39'),(248194,'2018-09-23 00:53:28','//include/dialog/select_soft_post.php','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_8; en-us) AppleWebKit/534.50 (KHTML, like Gecko) Version/5.1 Safari/534.50',NULL,'114.115.129.39'),(248195,'2018-09-23 00:53:31','/data/cache/asd.php','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_8; en-us) AppleWebKit/534.50 (KHTML, like Gecko) Version/5.1 Safari/534.50',NULL,'114.115.129.39'),(248196,'2018-09-23 00:53:34','/install/index.php.bak?step=11&insLockfile=a&s_lang=x&install_demo_name=../data/admin/config_update.php','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_8; en-us) AppleWebKit/534.50 (KHTML, like Gecko) Version/5.1 Safari/534.50',NULL,'114.115.129.39'),(248197,'2018-09-23 00:53:38','/vendor/phpunit/phpunit/src/Util/PHP/asd.php','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_8; en-us) AppleWebKit/534.50 (KHTML, like Gecko) Version/5.1 Safari/534.50',NULL,'114.115.129.39'),(248198,'2018-09-23 00:53:40','//search.php','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_8; en-us) AppleWebKit/534.50 (KHTML, like Gecko) Version/5.1 Safari/534.50',NULL,'114.115.129.39'),(248199,'2018-09-23 00:53:56','/install.php?finish=1','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_8; en-us) AppleWebKit/534.50 (KHTML, like Gecko) Version/5.1 Safari/534.50','http://www.sothisisfitness.com//install.php','114.115.129.39'),(248200,'2018-09-23 00:53:57','//da.php','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_8; en-us) AppleWebKit/534.50 (KHTML, like Gecko) Version/5.1 Safari/534.50','http://www.sothisisfitness.com//install.php','114.115.129.39'),(248201,'2018-09-23 00:54:00','/dayrui/libraries/tmp-upload-images/shell3723.php','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_8; en-us) AppleWebKit/534.50 (KHTML, like Gecko) Version/5.1 Safari/534.50',NULL,'114.115.129.39'),(248202,'2018-09-23 00:54:12','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248203,'2018-09-23 01:01:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248204,'2018-09-23 01:07:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248205,'2018-09-23 01:13:07','/atom.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248206,'2018-09-23 01:13:26','/atom.xml','omgili/0.5 +http://omgili.com',NULL,'82.166.195.68'),(248207,'2018-09-23 01:13:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248208,'2018-09-23 01:19:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248209,'2018-09-23 01:25:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248210,'2018-09-23 01:33:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248211,'2018-09-23 01:39:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248212,'2018-09-23 01:44:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248213,'2018-09-23 01:50:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248214,'2018-09-23 01:56:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248215,'2018-09-23 02:02:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248216,'2018-09-23 02:04:36','/html5-player.libsyn.com/embed/episode/id/6994017/height/90/theme/custom/autoplay/no/autonext/no/thumbnail/yes/preload/no/no_addthis/no/direction/backward/render-playlist/no/custom-color/f59d0f/','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.0; Trident/5.0)',NULL,'208.80.194.27'),(248217,'2018-09-23 02:04:36','/html5-player.libsyn.com/embed/episode/id/7020397/height/90/theme/custom/autoplay/no/autonext/no/thumbnail/yes/preload/no/no_addthis/no/direction/backward/render-playlist/no/custom-color/f59d0f/','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; ru)',NULL,'208.80.194.27'),(248218,'2018-09-23 02:09:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248219,'2018-09-23 02:15:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248220,'2018-09-23 02:21:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248221,'2018-09-23 02:27:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248222,'2018-09-23 02:33:01','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248223,'2018-09-23 02:38:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248224,'2018-09-23 02:46:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248225,'2018-09-23 02:48:19','/atom.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248226,'2018-09-23 02:48:25','/atom.xml','omgili/0.5 +http://omgili.com',NULL,'82.166.195.68'),(248227,'2018-09-23 02:49:07','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.8','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.97'),(248228,'2018-09-23 02:49:15','/wp-content/plugins/gutenberg/build/core-blocks/style.css?ver=1533908200','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'40.77.167.26'),(248229,'2018-09-23 02:52:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248230,'2018-09-23 02:58:02','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248231,'2018-09-23 03:04:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248232,'2018-09-23 03:09:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248233,'2018-09-23 03:16:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248234,'2018-09-23 03:23:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248235,'2018-09-23 03:29:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248236,'2018-09-23 03:34:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248237,'2018-09-23 03:40:45','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248238,'2018-09-23 03:46:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248239,'2018-09-23 03:51:41','/phpmyadmin/','Mozilla/5.0 (Windows NT 10.0; Win64; x64; rv:57.0) Gecko/20100101 Firefox/57.0',NULL,'187.33.5.110'),(248240,'2018-09-23 03:51:54','/console','Mozilla/5.0 (Windows NT 10.0; Win64; x64; rv:57.0) Gecko/20100101 Firefox/57.0',NULL,'187.33.5.110'),(248241,'2018-09-23 03:52:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248242,'2018-09-23 03:59:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248243,'2018-09-23 04:05:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248244,'2018-09-23 04:09:25','/phpmyadmin/','Mozilla/5.0 (Windows NT 10.0; Win64; x64; rv:57.0) Gecko/20100101 Firefox/57.0',NULL,'52.199.213.118'),(248245,'2018-09-23 04:09:35','/console','Mozilla/5.0 (Windows NT 10.0; Win64; x64; rv:57.0) Gecko/20100101 Firefox/57.0',NULL,'52.199.213.118'),(248246,'2018-09-23 04:11:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248247,'2018-09-23 04:17:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248248,'2018-09-23 04:23:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248249,'2018-09-23 04:31:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248250,'2018-09-23 04:37:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248251,'2018-09-23 04:43:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248252,'2018-09-23 04:45:59','/feeds/posts/default','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.89'),(248253,'2018-09-23 04:48:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248254,'2018-09-23 04:54:45','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248255,'2018-09-23 05:02:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248256,'2018-09-23 05:08:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248257,'2018-09-23 05:13:52','/phpmyadmin/','Mozilla/5.0 (Windows NT 10.0; Win64; x64; rv:57.0) Gecko/20100101 Firefox/57.0',NULL,'192.95.35.228'),(248258,'2018-09-23 05:13:57','/console','Mozilla/5.0 (Windows NT 10.0; Win64; x64; rv:57.0) Gecko/20100101 Firefox/57.0',NULL,'192.95.35.228'),(248259,'2018-09-23 05:14:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248260,'2018-09-23 05:20:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248261,'2018-09-23 05:26:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248262,'2018-09-23 05:31:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248263,'2018-09-23 05:39:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248264,'2018-09-23 05:45:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248265,'2018-09-23 05:47:24','/reviews/page/6','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'180.76.15.29'),(248266,'2018-09-23 05:50:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248267,'2018-09-23 05:56:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248268,'2018-09-23 06:01:30','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248269,'2018-09-23 06:01:35','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(248270,'2018-09-23 06:02:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248966,'2018-09-25 10:31:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248967,'2018-09-25 10:38:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248968,'2018-09-25 10:44:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248969,'2018-09-25 10:50:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248970,'2018-09-25 10:56:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248971,'2018-09-25 10:57:58','/wp-admin/includes/fdsj399jdsf.php','Mozilla/5.0 (Windows NT 6.1; rv:34.0) Gecko/20100101 Firefox/34.0',NULL,'193.106.30.98'),(248972,'2018-09-25 11:02:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248973,'2018-09-25 11:10:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248974,'2018-09-25 11:16:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248975,'2018-09-25 11:22:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248976,'2018-09-25 11:28:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248977,'2018-09-25 11:34:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248978,'2018-09-25 11:41:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248979,'2018-09-25 11:47:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248980,'2018-09-25 11:53:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248981,'2018-09-25 11:59:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248444,'2018-09-23 17:31:05','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.5','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/author/dwmctague/page/29','66.249.79.91'),(248445,'2018-09-23 17:31:15','/author/dwmctague/page/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/author/dwmctague/page/29','66.249.79.89'),(248446,'2018-09-23 17:33:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248447,'2018-09-23 17:41:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248448,'2018-09-23 17:47:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248449,'2018-09-23 17:52:10','/th1s_1s_a_4o4.html','SiteLockSpider [en] (WinNT; I ;Nav)',NULL,'184.154.139.49'),(248450,'2018-09-23 17:53:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248451,'2018-09-23 17:59:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248452,'2018-09-23 18:05:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248453,'2018-09-23 18:13:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248454,'2018-09-23 18:19:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248455,'2018-09-23 18:25:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248456,'2018-09-23 18:31:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248457,'2018-09-23 18:39:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248458,'2018-09-23 18:45:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248459,'2018-09-23 18:51:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248460,'2018-09-23 18:56:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248461,'2018-09-23 19:02:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248462,'2018-09-23 19:06:19','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248463,'2018-09-23 19:10:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248464,'2018-09-23 19:17:01','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248465,'2018-09-23 19:20:16','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248466,'2018-09-23 19:20:23','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(248467,'2018-09-23 19:22:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248468,'2018-09-23 19:25:04','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248469,'2018-09-23 19:28:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248470,'2018-09-23 19:28:30','/atom.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248471,'2018-09-23 19:34:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248472,'2018-09-23 19:41:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248473,'2018-09-23 19:47:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248474,'2018-09-23 19:53:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248475,'2018-09-23 19:59:28','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248476,'2018-09-23 20:06:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248477,'2018-09-23 20:13:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248478,'2018-09-23 20:19:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248479,'2018-09-23 20:24:07','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248480,'2018-09-23 20:25:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248481,'2018-09-23 20:31:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248482,'2018-09-23 20:36:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248483,'2018-09-23 20:44:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248484,'2018-09-23 20:50:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248485,'2018-09-23 20:56:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248486,'2018-09-23 21:02:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248487,'2018-09-23 21:02:06','/tag/fitness/page/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/tag/fitness/page/2','66.249.79.89'),(248488,'2018-09-23 21:02:17','/page/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/page/32','66.249.79.91'),(248489,'2018-09-23 21:02:37','/category/fitness-nutrition/page/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/category/fitness-nutrition/page/16','66.249.79.89'),(248490,'2018-09-23 21:02:42','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.8','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/2014/01/why-do-it-plus-fun-run-recap.html','66.249.79.89'),(248491,'2018-09-23 21:02:46','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.8','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/tag/why','66.249.79.89'),(248492,'2018-09-23 21:08:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248493,'2018-09-23 21:15:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248494,'2018-09-23 21:16:08','/wp-content/plugins/gutenberg/build/core-blocks/style.css?ver=1533908200','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/category/fitness-nutrition/page/15','66.249.79.89'),(248495,'2018-09-23 21:21:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248496,'2018-09-23 21:28:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248497,'2018-09-23 21:33:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248498,'2018-09-23 21:39:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248499,'2018-09-23 21:42:15','/license.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64; rv:61.0) Gecko/20100101 Firefox/61.0',NULL,'134.249.141.24'),(248500,'2018-09-23 21:47:12','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248501,'2018-09-23 21:50:30','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248502,'2018-09-23 21:50:33','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(248503,'2018-09-23 21:53:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248504,'2018-09-23 21:58:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248505,'2018-09-23 22:04:45','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248506,'2018-09-23 22:10:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248507,'2018-09-23 22:18:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248508,'2018-09-23 22:24:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248509,'2018-09-23 22:29:42','/html5-player.libsyn.com/embed/episode/id/6994017/height/90/theme/custom/autoplay/no/autonext/no/thumbnail/yes/preload/no/no_addthis/no/direction/backward/render-playlist/no/custom-color/f59d0f/','Mozilla/4.0 (compatible; MSIE 7.0; Windows NT 6.0; Trident/4.0)',NULL,'208.80.194.30'),(248510,'2018-09-23 22:29:44','/html5-player.libsyn.com/embed/episode/id/7020397/height/90/theme/custom/autoplay/no/autonext/no/thumbnail/yes/preload/no/no_addthis/no/direction/backward/render-playlist/no/custom-color/f59d0f/','Mozilla/5.0 (Windows; U; Windows NT 6.1; en-US) AppleWebKit/534.16 (KHTML, like Gecko) Chrome/10.0.648.133 Safari/534.16',NULL,'208.80.194.30'),(248511,'2018-09-23 22:30:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248512,'2018-09-23 22:36:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248513,'2018-09-23 22:42:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248514,'2018-09-23 22:45:50','/ads.txt','Mozilla/5.0 (compatible;contxbot/1.0)',NULL,'52.207.69.68'),(248515,'2018-09-23 22:47:33','/running/ocr/page/2','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'180.76.15.16'),(248516,'2018-09-23 22:50:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248517,'2018-09-23 22:55:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248518,'2018-09-23 23:01:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248519,'2018-09-23 23:07:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248520,'2018-09-23 23:14:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248521,'2018-09-23 23:21:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248522,'2018-09-23 23:27:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248523,'2018-09-23 23:33:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248524,'2018-09-23 23:39:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248525,'2018-09-23 23:41:48','/ads.txt','Mozilla/5.0 (compatible;contxbot/1.0)',NULL,'52.207.69.68'),(248526,'2018-09-23 23:45:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248527,'2018-09-23 23:52:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248682,'2018-09-24 11:50:15','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.92'),(248668,'2018-09-24 10:41:54','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248669,'2018-09-24 10:46:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248670,'2018-09-24 10:48:36','/p/contact.html','Mozilla/5.0 (X11; Ubuntu; Linux i686) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/50.0.2686.60 Safari/537.36',NULL,'104.227.106.126'),(248671,'2018-09-24 10:52:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248672,'2018-09-24 10:59:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248673,'2018-09-24 11:04:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248674,'2018-09-24 11:12:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248675,'2018-09-24 11:18:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248676,'2018-09-24 11:24:01','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248677,'2018-09-24 11:26:43','/wp-content/themes/generatepress/js/navigation.min.js?ver=1.4','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/2017/10/smash-limits-become-impossible-podcast-60.html?utm_campaign=coschedule&utm_source=facebook_page&utm_medium=So%20THIS%20Is%20Fitness&utm_content=How%20To%20Smash%20Limits%20And%20Become%20The%20Impossible%20(Podcast%20%23','66.249.79.89'),(248678,'2018-09-24 11:27:05','/wp-content/themes/generatepress/js/dropdown.min.js?ver=1.4','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/2017/10/smash-limits-become-impossible-podcast-60.html?utm_campaign=coschedule&utm_source=facebook_page&utm_medium=So%20THIS%20Is%20Fitness&utm_content=How%20To%20Smash%20Limits%20And%20Become%20The%20Impossible%20(Podcast%20%23','66.249.79.93'),(248679,'2018-09-24 11:29:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248680,'2018-09-24 11:35:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248681,'2018-09-24 11:43:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247684,'2018-09-21 14:31:25','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.6','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/category/running/page/4','66.249.79.89'),(247683,'2018-09-21 14:31:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247682,'2018-09-21 14:28:45','/feeds/posts/default','FeedBurner/1.0 (http://www.FeedBurner.com)',NULL,'74.125.76.35'),(247681,'2018-09-21 14:25:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247680,'2018-09-21 14:19:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247679,'2018-09-21 14:11:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247678,'2018-09-21 14:09:07','/p/contact.html','Mozilla/5.0 (X11; Linux x86_64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/53.0.2788.72 Safari/537.36',NULL,'23.94.68.254'),(247677,'2018-09-21 14:05:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247676,'2018-09-21 13:59:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247675,'2018-09-21 13:54:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247674,'2018-09-21 13:47:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247673,'2018-09-21 13:41:11','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.88'),(247672,'2018-09-21 13:40:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247671,'2018-09-21 13:34:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247670,'2018-09-21 13:28:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247669,'2018-09-21 13:22:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247668,'2018-09-21 13:16:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247667,'2018-09-21 13:09:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247666,'2018-09-21 13:08:31','/feeds/posts/default','FeedBurner/1.0 (http://www.FeedBurner.com)',NULL,'74.125.76.36'),(247665,'2018-09-21 13:03:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247663,'2018-09-21 12:51:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247664,'2018-09-21 12:57:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247662,'2018-09-21 12:45:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247661,'2018-09-21 12:37:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247660,'2018-09-21 12:31:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247659,'2018-09-21 12:25:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247658,'2018-09-21 12:19:52','/feeds/posts/default','omgili/0.5 +http://omgili.com',NULL,'82.166.195.68'),(247657,'2018-09-21 12:19:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247656,'2018-09-21 12:19:45','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(247655,'2018-09-21 12:13:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247654,'2018-09-21 12:06:12','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247653,'2018-09-21 12:05:30','/html5-player.libsyn.com/embed/episode/id/6994017/height/90/theme/custom/autoplay/no/autonext/no/thumbnail/yes/preload/no/no_addthis/no/direction/backward/render-playlist/no/custom-color/f59d0f/','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.0; Trident/5.0)',NULL,'208.80.194.29'),(247652,'2018-09-21 12:05:30','/html5-player.libsyn.com/embed/episode/id/7020397/height/90/theme/custom/autoplay/no/autonext/no/thumbnail/yes/preload/no/no_addthis/no/direction/backward/render-playlist/no/custom-color/f59d0f/','Mozilla/5.0 (Windows NT 5.1) Gecko/20100101 Firefox/4.0.1',NULL,'208.80.194.29'),(247651,'2018-09-21 12:00:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247650,'2018-09-21 11:54:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247649,'2018-09-21 11:48:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247648,'2018-09-21 11:42:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247647,'2018-09-21 11:35:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247646,'2018-09-21 11:29:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247645,'2018-09-21 11:23:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247644,'2018-09-21 11:18:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247643,'2018-09-21 11:17:08','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(247641,'2018-09-21 11:11:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247642,'2018-09-21 11:17:03','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247640,'2018-09-21 11:04:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247639,'2018-09-21 10:57:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247638,'2018-09-21 10:51:28','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247637,'2018-09-21 10:45:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247636,'2018-09-21 10:37:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247635,'2018-09-21 10:32:27','/2015_03_01_archive.html?m=1','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.89'),(247634,'2018-09-21 10:31:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247633,'2018-09-21 10:26:01','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247632,'2018-09-21 10:20:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247631,'2018-09-21 10:14:12','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247630,'2018-09-21 10:09:32','/wp-content/themes/generatepress/js/dropdown.min.js?ver=2.0.2','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/reviews/page/2','66.249.79.89'),(247629,'2018-09-21 10:06:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247627,'2018-09-21 09:54:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247628,'2018-09-21 10:00:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247625,'2018-09-21 09:49:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247626,'2018-09-21 09:51:16','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247624,'2018-09-21 09:42:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247623,'2018-09-21 09:38:31','/reviews','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.89'),(247622,'2018-09-21 09:34:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247621,'2018-09-21 09:29:02','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247619,'2018-09-21 09:22:59','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247620,'2018-09-21 09:23:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247618,'2018-09-21 09:22:17','/?p=1867','facebookexternalhit/1.1 (+http://www.facebook.com/externalhit_uatext.php)',NULL,'173.252.127.40'),(247617,'2018-09-21 09:21:43','/2018/09/1867.html','Mozilla/5.0 (compatible; Shareaholic/1.0; +http://www.shareaholic.com/steve)',NULL,'54.208.16.197'),(247616,'2018-09-21 09:21:40','/?p=1867','facebookexternalhit/1.1 (+http://www.facebook.com/externalhit_uatext.php)',NULL,'69.171.251.5'),(247615,'2018-09-21 09:21:13','/2018/09/mollie-tibbetts-safety-and-what-do-we-do-now.html','Mozilla/5.0 (compatible; Shareaholic/1.0; +http://www.shareaholic.com/steve)',NULL,'54.208.16.197'),(247613,'2018-09-21 09:17:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247614,'2018-09-21 09:19:59','/2018/09/31c2d07c7f278f780e8c0843a37f5524.html','Mozilla/5.0 (compatible; Shareaholic/1.0; +http://www.shareaholic.com/steve)',NULL,'54.208.16.197'),(247612,'2018-09-21 09:11:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247611,'2018-09-21 09:04:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247610,'2018-09-21 08:57:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248301,'2018-09-23 08:22:31','/www.rar','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1; Trident/4.0)',NULL,'132.232.187.21'),(248300,'2018-09-23 08:22:28','/wwwroot.zip','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1; Trident/4.0)',NULL,'132.232.187.21'),(248299,'2018-09-23 08:22:25','/wwwroot.rar','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1; Trident/4.0)',NULL,'132.232.187.21'),(248298,'2018-09-23 08:18:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248297,'2018-09-23 08:12:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248296,'2018-09-23 08:10:22','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(248295,'2018-09-23 08:10:17','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248291,'2018-09-23 08:03:33','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248292,'2018-09-23 08:03:40','/feeds/posts/default','omgili/0.5 +http://omgili.com',NULL,'82.166.195.68'),(248293,'2018-09-23 08:07:02','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248294,'2018-09-23 08:09:22','/ads.txt','PubMatic Crawler Bot',NULL,'192.82.242.9'),(248290,'2018-09-23 08:01:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248289,'2018-09-23 07:55:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248288,'2018-09-23 07:47:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248287,'2018-09-23 07:42:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248286,'2018-09-23 07:36:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248285,'2018-09-23 07:30:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248284,'2018-09-23 07:24:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248283,'2018-09-23 07:18:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248282,'2018-09-23 07:10:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248281,'2018-09-23 07:04:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248280,'2018-09-23 06:58:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248279,'2018-09-23 06:53:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248278,'2018-09-23 06:47:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248275,'2018-09-23 06:27:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248276,'2018-09-23 06:33:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248277,'2018-09-23 06:39:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248274,'2018-09-23 06:22:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248273,'2018-09-23 06:19:08','/page/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/page/32','66.249.79.89'),(248272,'2018-09-23 06:15:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248271,'2018-09-23 06:08:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248061,'2018-09-22 14:44:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248059,'2018-09-22 14:30:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248060,'2018-09-22 14:38:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248058,'2018-09-22 14:25:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248057,'2018-09-22 14:19:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248056,'2018-09-22 14:13:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248055,'2018-09-22 14:07:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248054,'2018-09-22 13:59:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248053,'2018-09-22 13:54:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248052,'2018-09-22 13:51:36','/feeds/posts/default','FeedBurner/1.0 (http://www.FeedBurner.com)',NULL,'74.125.76.35'),(248051,'2018-09-22 13:48:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248050,'2018-09-22 13:42:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248049,'2018-09-22 13:36:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248048,'2018-09-22 13:30:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248047,'2018-09-22 13:23:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248046,'2018-09-22 13:17:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248045,'2018-09-22 13:11:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248044,'2018-09-22 13:11:20','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248043,'2018-09-22 13:05:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248042,'2018-09-22 12:59:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248041,'2018-09-22 12:54:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248040,'2018-09-22 12:46:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248039,'2018-09-22 12:40:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248036,'2018-09-22 12:23:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248037,'2018-09-22 12:29:02','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248038,'2018-09-22 12:35:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248035,'2018-09-22 12:17:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248034,'2018-09-22 12:09:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248033,'2018-09-22 12:04:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248032,'2018-09-22 11:58:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248031,'2018-09-22 11:52:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248030,'2018-09-22 11:46:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248029,'2018-09-22 11:40:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248028,'2018-09-22 11:40:13','/console','Mozilla/5.0 (Windows NT 10.0; Win64; x64; rv:57.0) Gecko/20100101 Firefox/57.0',NULL,'134.175.169.225'),(248027,'2018-09-22 11:40:05','/phpmyadmin/','Mozilla/5.0 (Windows NT 10.0; Win64; x64; rv:57.0) Gecko/20100101 Firefox/57.0',NULL,'134.175.169.225'),(248026,'2018-09-22 11:38:52','/atom.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248025,'2018-09-22 11:32:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248024,'2018-09-22 11:28:20','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248023,'2018-09-22 11:27:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248022,'2018-09-22 11:22:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248021,'2018-09-22 11:15:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248020,'2018-09-22 11:09:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248019,'2018-09-22 11:07:12','/cms/index/index',NULL,NULL,'213.184.244.172'),(248017,'2018-09-22 11:07:11','/cms/index/index',NULL,NULL,'213.184.244.172'),(248018,'2018-09-22 11:07:11','/cms/index/index',NULL,NULL,'213.184.244.172'),(248016,'2018-09-22 11:03:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248015,'2018-09-22 10:56:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248014,'2018-09-22 10:50:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248011,'2018-09-22 10:39:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248012,'2018-09-22 10:44:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248013,'2018-09-22 10:49:01','/www.instagram.com/snuffydx','Mozilla/5.0 (Linux; Android 4.4.2; Nexus 4 Build/KOT49H) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/34.0.1847.114 Mobile Safari/537.36',NULL,'175.196.127.153'),(248010,'2018-09-22 10:33:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248009,'2018-09-22 10:27:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248008,'2018-09-22 10:25:13','/feeds/posts/default','omgili/0.5 +http://omgili.com',NULL,'82.166.195.68'),(248007,'2018-09-22 10:25:06','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248006,'2018-09-22 10:21:13','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(248005,'2018-09-22 10:21:09','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248004,'2018-09-22 10:19:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248003,'2018-09-22 10:16:37','/running/ocr/page/2','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'180.76.15.138'),(248002,'2018-09-22 10:13:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248001,'2018-09-22 10:07:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248000,'2018-09-22 10:01:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247999,'2018-09-22 09:55:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247998,'2018-09-22 09:48:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247997,'2018-09-22 09:42:28','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247996,'2018-09-22 09:36:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247992,'2018-09-22 09:15:58','/atom.xml','omgili/0.5 +http://omgili.com',NULL,'82.166.195.68'),(247993,'2018-09-22 09:19:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247994,'2018-09-22 09:25:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247995,'2018-09-22 09:30:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247990,'2018-09-22 09:12:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247991,'2018-09-22 09:15:54','/atom.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(247989,'2018-09-22 09:05:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247988,'2018-09-22 08:59:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247987,'2018-09-22 08:54:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248546,'2018-09-24 01:24:33','/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:55.0) Gecko/20100101 Firefox/55.0',NULL,'54.214.158.176'),(248545,'2018-09-24 01:20:10','/www.youtube.com/watch?v=dMLaKR9eoRA','Opera/9.80 (Windows NT 6.2; Win64; x64) Presto/2.12 Version/12.16',NULL,'34.219.118.228'),(248544,'2018-09-24 01:19:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248543,'2018-09-24 01:13:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248542,'2018-09-24 01:07:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248541,'2018-09-24 01:01:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248540,'2018-09-24 00:55:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248539,'2018-09-24 00:53:26','/recipe','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.1; WOW64; Trident/5.0)','https://sothisisfitness.com','50.87.248.94'),(248538,'2018-09-24 00:53:24','/recipe','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.1; WOW64; Trident/5.0)','https://sothisisfitness.com','50.87.248.94'),(248537,'2018-09-24 00:48:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248536,'2018-09-24 00:47:08','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.8','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/tag/fear','66.249.79.91'),(248535,'2018-09-24 00:41:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248534,'2018-09-24 00:35:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248533,'2018-09-24 00:29:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248532,'2018-09-24 00:23:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248531,'2018-09-24 00:16:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248530,'2018-09-24 00:10:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248528,'2018-09-23 23:58:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248529,'2018-09-24 00:04:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248965,'2018-09-25 10:28:27','/atom.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248964,'2018-09-25 10:24:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248963,'2018-09-25 10:19:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248962,'2018-09-25 10:19:33','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248961,'2018-09-25 10:12:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248960,'2018-09-25 10:06:11','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.120'),(248959,'2018-09-25 10:05:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248958,'2018-09-25 10:02:49','/options.php','Mozilla/5.0 (Windows NT 6.1; rv:34.0) Gecko/20100101 Firefox/34.0',NULL,'193.106.30.98'),(248957,'2018-09-25 09:59:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248956,'2018-09-25 09:53:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248955,'2018-09-25 09:52:16','/wp-content/plugins/add-to-any/addtoany.min.css','Mozilla/5.0 (Linux; Android 4.1.2; SHV-E250S Build/JZO54K) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/30.0.1599.82 Mobile Safari/537.36',NULL,'123.126.113.181'),(248954,'2018-09-25 09:47:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248953,'2018-09-25 09:41:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248952,'2018-09-25 09:33:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248951,'2018-09-25 09:27:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248950,'2018-09-25 09:22:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248949,'2018-09-25 09:15:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248948,'2018-09-25 09:09:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248947,'2018-09-25 09:02:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248946,'2018-09-25 08:56:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248945,'2018-09-25 08:50:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246617,'2018-09-18 06:55:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246618,'2018-09-18 07:01:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246619,'2018-09-18 07:09:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246620,'2018-09-18 07:15:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246621,'2018-09-18 07:21:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246622,'2018-09-18 07:27:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246623,'2018-09-18 07:32:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246624,'2018-09-18 07:37:34','/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_9_3) AppleWebKit/537.75.14 (KHTML, like Gecko) Version/7.0.3 Safari/7046A194A',NULL,'34.217.27.201'),(246625,'2018-09-18 07:38:57','/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:55.0) Gecko/20100101 Firefox/55.0',NULL,'18.236.130.169'),(246626,'2018-09-18 07:42:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246627,'2018-09-18 07:48:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246628,'2018-09-18 07:51:23','/ads.txt','Mozilla/5.0 (compatible;contxbot/1.0)',NULL,'54.174.226.240'),(246629,'2018-09-18 07:52:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246630,'2018-09-18 07:58:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246631,'2018-09-18 08:06:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246632,'2018-09-18 08:12:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246633,'2018-09-18 08:18:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246634,'2018-09-18 08:22:48','/running/ocr/page/2','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'180.76.15.139'),(246635,'2018-09-18 08:25:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246636,'2018-09-18 08:30:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246637,'2018-09-18 08:36:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246638,'2018-09-18 08:42:00','/ads.txt','Mozilla/5.0 (compatible;contxbot/1.0)',NULL,'18.234.107.231'),(246639,'2018-09-18 08:43:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246640,'2018-09-18 08:49:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246928,'2018-09-19 07:22:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246929,'2018-09-19 07:27:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246930,'2018-09-19 07:35:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246931,'2018-09-19 07:41:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246932,'2018-09-19 07:46:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246933,'2018-09-19 07:53:02','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246934,'2018-09-19 07:54:10','/nddbc.html','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1; TencentTraveler ; Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1) ; .NET CLR 2.0.50727)',NULL,'112.5.237.212'),(246935,'2018-09-19 07:59:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246936,'2018-09-19 08:04:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246937,'2018-09-19 08:12:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246938,'2018-09-19 08:17:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246939,'2018-09-19 08:23:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246940,'2018-09-19 08:29:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246941,'2018-09-19 08:36:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246942,'2018-09-19 08:38:45','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.125'),(246943,'2018-09-19 08:43:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(246944,'2018-09-19 08:49:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247209,'2018-09-20 05:03:24','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247210,'2018-09-20 05:06:06','/2015_10_01_archive.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.238'),(247211,'2018-09-20 05:09:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247212,'2018-09-20 05:14:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247213,'2018-09-20 05:18:00','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247214,'2018-09-20 05:18:07','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(247215,'2018-09-20 05:22:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247216,'2018-09-20 05:28:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247217,'2018-09-20 05:34:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247218,'2018-09-20 05:39:37','/FCkEditor/editor/dialog/fck_about.html','Mozilla/4.0 (compatible; Win32; WinHttp.WinHttpRequest.5)',NULL,'180.136.138.90'),(247219,'2018-09-20 05:39:39','/Admin/FCKeditor/editor/dialog/fck_about.html','Mozilla/4.0 (compatible; Win32; WinHttp.WinHttpRequest.5)',NULL,'180.136.138.90'),(247220,'2018-09-20 05:39:41','/Editor/editor/dialog/fck_about.html','Mozilla/4.0 (compatible; Win32; WinHttp.WinHttpRequest.5)',NULL,'180.136.138.90'),(247221,'2018-09-20 05:40:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247222,'2018-09-20 05:46:21','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247223,'2018-09-20 05:54:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247224,'2018-09-20 06:00:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247225,'2018-09-20 06:06:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247226,'2018-09-20 06:11:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247227,'2018-09-20 06:17:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247228,'2018-09-20 06:18:41','/css_.php','Mozilla/5.1 (Windows NT 6.0; WOW64) AppleWebKit/537.37 (KHTML, like Gecko) Chrome/58.0.1145.75 Safari/537.37','sothisisfitness.com','162.243.244.161'),(247229,'2018-09-20 06:25:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247230,'2018-09-20 06:31:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247231,'2018-09-20 06:34:21','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247232,'2018-09-20 06:34:24','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(247233,'2018-09-20 06:37:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247234,'2018-09-20 06:44:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247235,'2018-09-20 06:48:58','/ads.txt','PubMatic Crawler Bot',NULL,'162.248.16.14'),(247236,'2018-09-20 06:49:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247237,'2018-09-20 06:56:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247238,'2018-09-20 07:02:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247239,'2018-09-20 07:03:39','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247240,'2018-09-20 07:08:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247241,'2018-09-20 07:11:49','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js','python-requests/2.2.1 CPython/2.7.6 Linux/4.4.0-81-generic',NULL,'47.88.32.214'),(247242,'2018-09-20 07:14:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247243,'2018-09-20 07:20:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247244,'2018-09-20 07:28:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247245,'2018-09-20 07:34:02','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247246,'2018-09-20 07:39:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247247,'2018-09-20 07:45:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247248,'2018-09-20 07:51:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247249,'2018-09-20 07:57:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247250,'2018-09-20 08:01:53','/2018/01/www.instagram.com/snuffydx','Mozilla/5.0 (compatible; Qwantify/2.4w; +https://www.qwant.com/)/2.4w',NULL,'91.242.162.80'),(247251,'2018-09-20 08:05:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247252,'2018-09-20 08:10:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247253,'2018-09-20 08:13:30','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247254,'2018-09-20 08:16:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247255,'2018-09-20 08:22:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247256,'2018-09-20 08:28:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247257,'2018-09-20 08:36:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247258,'2018-09-20 08:42:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247259,'2018-09-20 08:48:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247502,'2018-09-21 01:58:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247503,'2018-09-21 02:05:02','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247504,'2018-09-21 02:12:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247505,'2018-09-21 02:18:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247506,'2018-09-21 02:21:34','/fitness-nutrition/page/15','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'207.46.13.18'),(247507,'2018-09-21 02:22:07','/2014_11_01_archive.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.226'),(247508,'2018-09-21 02:22:10','/fitness-nutrition/page/14','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.226'),(247509,'2018-09-21 02:22:37','/2015_07_01_archive.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.225'),(247510,'2018-09-21 02:22:52','/reviews/racerecap/page/4','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.225'),(247511,'2018-09-21 02:22:53','/running/ocr/page/3','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.225'),(247512,'2018-09-21 02:23:05','/2013_08_01_archive.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.223'),(247513,'2018-09-21 02:23:34','/2015/05/the-time-has-come-262.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.225'),(247514,'2018-09-21 02:24:25','/2014/01/blizzardblast.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.225'),(247515,'2018-09-21 02:24:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247516,'2018-09-21 02:25:13','/?p=1522','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'207.46.13.18'),(247517,'2018-09-21 02:25:24','/2015_10_01_archive.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'207.46.13.18'),(247518,'2018-09-21 02:25:52','/2013/12/im-running-lot-this-is-start.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.226'),(247519,'2018-09-21 02:25:57','/2013/08/on-to-next-one-131.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.226'),(247520,'2018-09-21 02:25:59','/health-wellness','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.225'),(247521,'2018-09-21 02:26:00','/2015_09_01_archive.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.225'),(247522,'2018-09-21 02:26:13','/2018/09/www.instagram.com/snuffydx','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.226'),(247523,'2018-09-21 02:26:17','/nutrition','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.226'),(247524,'2018-09-21 02:26:18','/2015_08_01_archive.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.226'),(247525,'2018-09-21 02:30:26','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247526,'2018-09-21 02:36:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247527,'2018-09-21 02:43:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247528,'2018-09-21 02:49:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247529,'2018-09-21 02:55:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247530,'2018-09-21 03:01:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247531,'2018-09-21 03:07:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247532,'2018-09-21 03:15:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247533,'2018-09-21 03:21:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247534,'2018-09-21 03:22:27','/reviews/racerecap/page/3','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'180.76.15.6'),(247535,'2018-09-21 03:27:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247536,'2018-09-21 03:32:24','/p/races_29.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'207.46.13.18'),(247537,'2018-09-21 03:32:37','/p/races_29.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'207.46.13.18'),(247538,'2018-09-21 03:32:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247539,'2018-09-21 03:35:11','/2013/07/why-workouts-fail-2-scale.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.225'),(247540,'2018-09-21 03:38:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247541,'2018-09-21 03:46:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247542,'2018-09-21 03:52:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247543,'2018-09-21 03:58:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247544,'2018-09-21 04:04:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247545,'2018-09-21 04:08:56','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.92'),(247546,'2018-09-21 04:10:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247547,'2018-09-21 04:18:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247548,'2018-09-21 04:25:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247549,'2018-09-21 04:30:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247550,'2018-09-21 04:36:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247551,'2018-09-21 04:41:15','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247552,'2018-09-21 04:41:22','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(247553,'2018-09-21 04:42:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247554,'2018-09-21 04:49:38','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247555,'2018-09-21 04:55:40','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247556,'2018-09-21 04:57:23','/2014_04_01_archive.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.225'),(247557,'2018-09-21 05:01:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247558,'2018-09-21 05:07:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247559,'2018-09-21 05:13:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247560,'2018-09-21 05:15:25','/2013/07/why-workouts-fail-2-scale.html?m=1','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'157.55.39.226'),(247561,'2018-09-21 05:19:26','/fitness-nutrition/page/11','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.89'),(247562,'2018-09-21 05:21:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247563,'2018-09-21 05:24:06','/running/ocr/page/3','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/62.0.3202.94 Safari/537.36','http://sothisisfitness.com','23.106.196.13'),(247564,'2018-09-21 05:24:10','/running/ocr/page/3','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/62.0.3202.94 Safari/537.36','http://sothisisfitness.com','23.106.196.13'),(247565,'2018-09-21 05:24:14','/running/ocr/page/3','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/62.0.3202.94 Safari/537.36','http://sothisisfitness.com','23.106.196.13'),(247566,'2018-09-21 05:24:17','/running/ocr/page/3','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/62.0.3202.94 Safari/537.36','http://sothisisfitness.com','23.106.196.13'),(247567,'2018-09-21 05:26:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247568,'2018-09-21 05:32:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247569,'2018-09-21 05:32:51','/category/running/ultramarathon/page/www.instagram.com/snuffydx','Mozilla/5.0 (compatible; YandexBot/3.0; +http://yandex.com/bots)',NULL,'93.158.161.117'),(247570,'2018-09-21 05:39:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247571,'2018-09-21 05:44:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247572,'2018-09-21 05:52:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247573,'2018-09-21 05:59:15','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247574,'2018-09-21 06:04:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247575,'2018-09-21 06:10:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247576,'2018-09-21 06:15:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247577,'2018-09-21 06:23:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247578,'2018-09-21 06:24:31','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js','python-requests/2.2.1 CPython/2.7.6 Linux/4.4.0-81-generic',NULL,'47.88.32.214'),(247579,'2018-09-21 06:24:41','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.93'),(247580,'2018-09-21 06:29:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247581,'2018-09-21 06:35:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247582,'2018-09-21 06:41:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247583,'2018-09-21 06:46:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247584,'2018-09-21 06:53:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247585,'2018-09-21 07:00:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247586,'2018-09-21 07:03:24','/wp-content/themes/qualifire/scripts/admin/uploadify/uploadify.css','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/42.0.2311.152 Safari/537.36','http://sothisisfitness.com/wp-content/themes/qualifire/scripts/admin/uploadify/uploadify.css','193.201.224.210'),(247587,'2018-09-21 07:06:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247588,'2018-09-21 07:10:22','/ads.txt','PubMatic Crawler Bot',NULL,'192.82.242.9'),(247589,'2018-09-21 07:13:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247590,'2018-09-21 07:18:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247591,'2018-09-21 07:24:00','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247592,'2018-09-21 07:31:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247593,'2018-09-21 07:37:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247594,'2018-09-21 07:43:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247595,'2018-09-21 07:44:57','/ads.txt','Mozilla/5.0 (Windows NT 6.1) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2228.0 Safari/537.36',NULL,'50.116.208.160'),(247596,'2018-09-21 07:49:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247597,'2018-09-21 07:49:40','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247598,'2018-09-21 07:55:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247599,'2018-09-21 08:01:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247600,'2018-09-21 08:08:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247601,'2018-09-21 08:09:15','/atom.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(247602,'2018-09-21 08:13:50','/feeds/posts/default','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.89'),(247603,'2018-09-21 08:14:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247604,'2018-09-21 08:20:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247605,'2018-09-21 08:26:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247606,'2018-09-21 08:32:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247607,'2018-09-21 08:40:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247608,'2018-09-21 08:46:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247609,'2018-09-21 08:51:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247884,'2018-09-22 04:46:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247885,'2018-09-22 04:52:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247886,'2018-09-22 04:58:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247887,'2018-09-22 05:04:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247888,'2018-09-22 05:10:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247889,'2018-09-22 05:16:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247890,'2018-09-22 05:23:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247891,'2018-09-22 05:29:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247892,'2018-09-22 05:35:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247893,'2018-09-22 05:41:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247894,'2018-09-22 05:47:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247895,'2018-09-22 05:52:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247896,'2018-09-22 05:55:02','/afkyy02073.txt','Mozilla/4.0 (compatible; Win32; WinHttp.WinHttpRequest.5)',NULL,'103.244.82.237'),(247897,'2018-09-22 05:55:04','/plus/mytag_js.php','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.0)','http://sothisisfitness.com/plus/mytag_js.php','103.244.82.237'),(247898,'2018-09-22 05:55:09','/FCKeditor/editor/filemanager/connectors/aspx/connector.aspx','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1)',NULL,'103.244.82.237'),(247899,'2018-09-22 05:55:11','/FCKeditor/editor/filemanager/browser/default/connectors/aspx/connector.aspx','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1)',NULL,'103.244.82.237'),(247900,'2018-09-22 05:55:12','/FCKeditor/editor/filemanager/connectors/php/connector.php','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1)',NULL,'103.244.82.237'),(247901,'2018-09-22 05:55:13','/FCKeditor/editor/filemanager/browser/default/connectors/php/connector.php','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1)',NULL,'103.244.82.237'),(247902,'2018-09-22 05:55:14','/FCKeditor/editor/filemanager/browser/default/connectors/asp/connector.asp','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1)',NULL,'103.244.82.237'),(247903,'2018-09-22 05:55:15','/FCKeditor/editor/filemanager/connectors/asp/connector.asp','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1)',NULL,'103.244.82.237'),(247904,'2018-09-22 05:55:17','/admin/FCKeditor/editor/filemanager/connectors/aspx/connector.aspx','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1)',NULL,'103.244.82.237'),(247905,'2018-09-22 05:55:18','/admin/FCKeditor/editor/filemanager/browser/default/connectors/aspx/connector.aspx','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1)',NULL,'103.244.82.237'),(247906,'2018-09-22 05:55:19','/admin/FCKeditor/editor/filemanager/connectors/php/connector.php','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1)',NULL,'103.244.82.237'),(247907,'2018-09-22 05:55:20','/admin/FCKeditor/editor/filemanager/browser/default/connectors/php/connector.php','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1)',NULL,'103.244.82.237'),(247908,'2018-09-22 05:55:22','/admin/FCKeditor/editor/filemanager/browser/default/connectors/asp/connector.asp','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1)',NULL,'103.244.82.237'),(247909,'2018-09-22 05:55:23','/admin/FCKeditor/editor/filemanager/connectors/asp/connector.asp','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1)',NULL,'103.244.82.237'),(247910,'2018-09-22 05:55:24','/editor/editor/filemanager/connectors/aspx/connector.aspx','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1)',NULL,'103.244.82.237'),(247911,'2018-09-22 05:55:25','/editor/editor/filemanager/browser/default/connectors/aspx/connector.aspx','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1)',NULL,'103.244.82.237'),(247912,'2018-09-22 05:55:26','/editor/editor/filemanager/connectors/php/connector.php','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1)',NULL,'103.244.82.237'),(247913,'2018-09-22 05:55:28','/editor/editor/filemanager/browser/default/connectors/php/connector.php','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1)',NULL,'103.244.82.237'),(247914,'2018-09-22 05:55:29','/editor/editor/filemanager/browser/default/connectors/asp/connector.asp','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1)',NULL,'103.244.82.237'),(247915,'2018-09-22 05:55:30','/editor/editor/filemanager/connectors/asp/connector.asp','Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1)',NULL,'103.244.82.237'),(247916,'2018-09-22 05:58:12','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(247917,'2018-09-22 05:58:22','/feeds/posts/default','omgili/0.5 +http://omgili.com',NULL,'82.166.195.68'),(247918,'2018-09-22 06:00:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247919,'2018-09-22 06:06:24','/wp-config.php.save','Mozilla/5.0 (Windows NT 6.1; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/40.0.2214.85 Safari/537.36',NULL,'82.146.56.218'),(247920,'2018-09-22 06:06:40','/wp-config.php_bak','Mozilla/5.0 (Windows NT 6.1; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/40.0.2214.85 Safari/537.36',NULL,'82.146.56.218'),(247921,'2018-09-22 06:06:51','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247922,'2018-09-22 06:07:43','/wp-config.save','Mozilla/5.0 (Windows NT 6.1; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/40.0.2214.85 Safari/537.36',NULL,'82.146.56.218'),(247923,'2018-09-22 06:09:08','/wp-config.php.original','Mozilla/5.0 (Windows NT 6.1; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/40.0.2214.85 Safari/537.36',NULL,'82.146.56.218'),(247924,'2018-09-22 06:09:31','/wp-config.original','Mozilla/5.0 (Windows NT 6.1; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/40.0.2214.85 Safari/537.36',NULL,'82.146.56.218'),(247925,'2018-09-22 06:13:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247926,'2018-09-22 06:18:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247927,'2018-09-22 06:23:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247928,'2018-09-22 06:29:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247929,'2018-09-22 06:37:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247930,'2018-09-22 06:43:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247931,'2018-09-22 06:46:16','/reviews/racerecap/page/3','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'180.76.15.28'),(247932,'2018-09-22 06:49:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247933,'2018-09-22 06:50:37','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js','python-requests/2.2.1 CPython/2.7.6 Linux/4.4.0-81-generic',NULL,'47.88.32.214'),(247934,'2018-09-22 06:54:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247935,'2018-09-22 07:00:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247936,'2018-09-22 07:06:39','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247937,'2018-09-22 07:14:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247938,'2018-09-22 07:19:45','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247939,'2018-09-22 07:25:50','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247940,'2018-09-22 07:31:46','/pod98','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.89'),(247941,'2018-09-22 07:32:34','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247942,'2018-09-22 07:37:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247943,'2018-09-22 07:45:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247944,'2018-09-22 07:47:40','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247945,'2018-09-22 07:47:44','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(247946,'2018-09-22 07:50:17','/ads.txt','PubMatic Crawler Bot',NULL,'162.248.16.14'),(247947,'2018-09-22 07:51:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247948,'2018-09-22 07:57:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247949,'2018-09-22 07:57:06','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(247950,'2018-09-22 08:03:03','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247951,'2018-09-22 08:09:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247952,'2018-09-22 08:15:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247953,'2018-09-22 08:20:03','/www.instagram.com/snuffydx','Java/1.6.0_04',NULL,'109.102.111.61'),(247954,'2018-09-22 08:20:07','/cdn.embedly.com/widgets/platform.js','Java/1.6.0_04',NULL,'109.102.111.61'),(247955,'2018-09-22 08:20:11','/http:/sothisisfitness.com/wp-login.php?redirect_to=http://sothisisfitness.com/2018/09/a-lifechanging-journey-from-couch-to-motherhood-and-ultramarathons-podcast-99.html','Java/1.6.0_04',NULL,'109.102.111.61'),(247956,'2018-09-22 08:20:13','/https:/stats.wp.com/e-201838.js','Java/1.6.0_04',NULL,'109.102.111.61'),(247957,'2018-09-22 08:20:16','/privacy/www.instagram.com/snuffydx','Java/1.6.0_04',NULL,'109.102.111.61'),(247958,'2018-09-22 08:20:22','/a.mailmunch.co/app/v1/site.js','Java/1.6.0_04',NULL,'109.102.111.61'),(247959,'2018-09-22 08:20:26','/apps.shareaholic.com/assets/pub/shareaholic.js','Java/1.6.0_04',NULL,'109.102.111.61'),(247960,'2018-09-22 08:20:34','/z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US','Java/1.6.0_04',NULL,'109.102.111.61'),(247961,'2018-09-22 08:20:38','/http:/sothisisfitness.com/wp-admin/admin-ajax.php','Java/1.6.0_04',NULL,'109.102.111.61'),(247962,'2018-09-22 08:20:41','/https:/i0.wp.com/track.blogmeetsbrand.com/badge100x100.png?w=900','Java/1.6.0_04',NULL,'109.102.111.61'),(247963,'2018-09-22 08:20:43','/https:/oembed.libsyn.com/embed?item_id=7044529','Java/1.6.0_04',NULL,'109.102.111.61'),(247964,'2018-09-22 08:20:48','/https:/secure.gravatar.com/js/gprofiles.js?ver=2018Sepaa','Java/1.6.0_04',NULL,'109.102.111.61'),(247965,'2018-09-22 08:20:51','/privacy/https:/stats.wp.com/e-201838.js','Java/1.6.0_04',NULL,'109.102.111.61'),(247966,'2018-09-22 08:20:53','/https:/s0.wp.com/wp-content/js/devicepx-jetpack.js?ver=201838','Java/1.6.0_04',NULL,'109.102.111.61'),(247967,'2018-09-22 08:20:56','/https:/www.bloglovin.com/blogs/so-this-is-fitness-11554363','Java/1.6.0_04',NULL,'109.102.111.61'),(247968,'2018-09-22 08:21:00','/privacy/http:/sothisisfitness.com/wp-admin/admin-ajax.php','Java/1.6.0_04',NULL,'109.102.111.61'),(247969,'2018-09-22 08:21:04','/privacy/https:/i0.wp.com/track.blogmeetsbrand.com/badge100x100.png?w=900','Java/1.6.0_04',NULL,'109.102.111.61'),(247970,'2018-09-22 08:21:07','/privacy/https:/secure.gravatar.com/js/gprofiles.js?ver=2018Sepaa','Java/1.6.0_04',NULL,'109.102.111.61'),(247971,'2018-09-22 08:21:10','/https:/play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness','Java/1.6.0_04',NULL,'109.102.111.61'),(247972,'2018-09-22 08:21:13','/ajax.googleapis.com/ajax/libs/webfont/1/webfont.js?ver=1.12.6','Java/1.6.0_04',NULL,'109.102.111.61'),(247973,'2018-09-22 08:21:15','/privacy/https:/activate.bloglovin.com/profile/5459767','Java/1.6.0_04',NULL,'109.102.111.61'),(247974,'2018-09-22 08:21:19','/privacy/https:/s0.wp.com/wp-content/js/devicepx-jetpack.js?ver=201838','Java/1.6.0_04',NULL,'109.102.111.61'),(247975,'2018-09-22 08:21:22','/privacy/https:/www.bloglovin.com/blogs/so-this-is-fitness-11554363','Java/1.6.0_04',NULL,'109.102.111.61'),(247976,'2018-09-22 08:21:25','/https:/itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2','Java/1.6.0_04',NULL,'109.102.111.61'),(247977,'2018-09-22 08:21:27','/https:/www.strava.com/athletes/7859757/latest-rides/319fc85a70e7f06d757c6219b2826fbeaff51aaa','Java/1.6.0_04',NULL,'109.102.111.61'),(247978,'2018-09-22 08:21:34','/https:/i0.wp.com/sothisisfitness.com/wp-content/uploads/2017/01/FitfluentialAmbassador.png?w=100','Java/1.6.0_04',NULL,'109.102.111.61'),(247979,'2018-09-22 08:21:37','/https:/i0.wp.com/sothisisfitness.com/wp-content/uploads/2017/01/SubscribeOnRSS.png?fit=300,75','Java/1.6.0_04',NULL,'109.102.111.61'),(247980,'2018-09-22 08:21:39','/https:/i0.wp.com/sothisisfitness.com/wp-content/uploads/2017/11/podcastrss.png?resize=150,49','Java/1.6.0_04',NULL,'109.102.111.61'),(247981,'2018-09-22 08:21:41','/https:/i0.wp.com/sothisisfitness.com/wp-content/uploads/2018/08/STIF-96-Cover-mollie-tibbetts-and-safety.png?fit=250,250','Java/1.6.0_04',NULL,'109.102.111.61'),(247982,'2018-09-22 08:22:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247983,'2018-09-22 08:28:41','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247984,'2018-09-22 08:34:16','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247985,'2018-09-22 08:40:10','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(247986,'2018-09-22 08:48:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248302,'2018-09-23 08:22:46','/www.zip','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1; Trident/4.0)',NULL,'132.232.187.21'),(248303,'2018-09-23 08:22:49','/web.rar','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1; Trident/4.0)',NULL,'132.232.187.21'),(248304,'2018-09-23 08:22:51','/web.zip','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1; Trident/4.0)',NULL,'132.232.187.21'),(248305,'2018-09-23 08:22:58','/www.sothisisfitness.com.rar','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1; Trident/4.0)',NULL,'132.232.187.21'),(248306,'2018-09-23 08:23:08','/www.sothisisfitness.com.zip','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1; Trident/4.0)',NULL,'132.232.187.21'),(248307,'2018-09-23 08:23:11','/www_sothisisfitness_com.rar','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1; Trident/4.0)',NULL,'132.232.187.21'),(248308,'2018-09-23 08:23:13','/www_sothisisfitness_com.zip','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1; Trident/4.0)',NULL,'132.232.187.21'),(248309,'2018-09-23 08:23:15','/wwwsothisisfitnesscom.rar','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1; Trident/4.0)',NULL,'132.232.187.21'),(248310,'2018-09-23 08:23:38','/wwwsothisisfitnesscom.zip','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1; Trident/4.0)',NULL,'132.232.187.21'),(248311,'2018-09-23 08:23:59','/sothisisfitness.com.rar','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1; Trident/4.0)',NULL,'132.232.187.21'),(248312,'2018-09-23 08:24:05','/sothisisfitness.com.zip','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1; Trident/4.0)',NULL,'132.232.187.21'),(248313,'2018-09-23 08:24:14','/sothisisfitness.rar','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1; Trident/4.0)',NULL,'132.232.187.21'),(248314,'2018-09-23 08:24:20','/sothisisfitness.zip','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1; Trident/4.0)',NULL,'132.232.187.21'),(248315,'2018-09-23 08:26:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248316,'2018-09-23 08:32:52','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248317,'2018-09-23 08:38:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248318,'2018-09-23 08:44:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248319,'2018-09-23 08:50:05','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248547,'2018-09-24 01:26:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248548,'2018-09-24 01:33:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248549,'2018-09-24 01:38:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248550,'2018-09-24 01:44:13','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248551,'2018-09-24 01:50:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248552,'2018-09-24 01:58:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248553,'2018-09-24 02:03:04','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248554,'2018-09-24 02:04:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248555,'2018-09-24 02:09:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248556,'2018-09-24 02:15:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248557,'2018-09-24 02:21:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248558,'2018-09-24 02:29:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248559,'2018-09-24 02:35:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248560,'2018-09-24 02:36:10','/wp-content/themes/generatepress/js/dropdown.min.js','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/2016/12/5stepstopodcast.html?utm_source=bloglovin.com&utm_medium=feed&utm_campaign=Feed%3A+SoThisIsFitness+%28So+THIS+Is+Fitness...%29','66.249.79.89'),(248561,'2018-09-24 02:36:10','/wp-content/themes/generatepress/js/navigation.min.js','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/2016/12/5stepstopodcast.html?utm_source=bloglovin.com&utm_medium=feed&utm_campaign=Feed%3A+SoThisIsFitness+%28So+THIS+Is+Fitness...%29','66.249.79.91'),(248562,'2018-09-24 02:41:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248563,'2018-09-24 02:47:24','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248564,'2018-09-24 02:52:41','/reviews','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.1; WOW64; Trident/5.0)','http://sothisisfitness.com','50.87.248.94'),(248565,'2018-09-24 02:52:42','/reviews','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.1; WOW64; Trident/5.0)','http://sothisisfitness.com','50.87.248.94'),(248566,'2018-09-24 02:52:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248567,'2018-09-24 02:59:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248568,'2018-09-24 03:06:01','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248569,'2018-09-24 03:10:43','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248570,'2018-09-24 03:12:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248571,'2018-09-24 03:17:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248572,'2018-09-24 03:23:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248573,'2018-09-24 03:29:42','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248574,'2018-09-24 03:37:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248575,'2018-09-24 03:43:27','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248576,'2018-09-24 03:43:45','/2013/12/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/2013/12/put-that-cookie-down.html','66.249.79.89'),(248577,'2018-09-24 03:49:22','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248578,'2018-09-24 03:55:33','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248579,'2018-09-24 04:01:14','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248580,'2018-09-24 04:08:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248581,'2018-09-24 04:14:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248582,'2018-09-24 04:20:46','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248583,'2018-09-24 04:25:31','/2013/07/defeating-demotivators-1-fear-monster.html','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'207.46.13.18'),(248584,'2018-09-24 04:27:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248585,'2018-09-24 04:32:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248586,'2018-09-24 04:40:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248587,'2018-09-24 04:46:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248588,'2018-09-24 04:52:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248589,'2018-09-24 04:58:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248590,'2018-09-24 05:01:09','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248591,'2018-09-24 05:03:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248592,'2018-09-24 05:11:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248593,'2018-09-24 05:17:11','/reviews/page/6','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,'180.76.15.144'),(248594,'2018-09-24 05:17:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248595,'2018-09-24 05:23:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248596,'2018-09-24 05:29:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248597,'2018-09-24 05:35:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248598,'2018-09-24 05:36:21','/2013/12/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)','http://sothisisfitness.com/2013/12/put-that-cookie-down.html?m=0','66.249.79.93'),(248599,'2018-09-24 05:42:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248600,'2018-09-24 05:48:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248601,'2018-09-24 05:54:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248602,'2018-09-24 06:00:32','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248603,'2018-09-24 06:06:28','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248604,'2018-09-24 06:14:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248605,'2018-09-24 06:20:09','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248606,'2018-09-24 06:26:02','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248607,'2018-09-24 06:32:06','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248608,'2018-09-24 06:38:01','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248609,'2018-09-24 06:45:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248610,'2018-09-24 06:51:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248611,'2018-09-24 06:57:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248612,'2018-09-24 07:02:37','/ads.txt','Bidtellect/0.0.368.0',NULL,'128.241.2.170'),(248613,'2018-09-24 07:03:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248614,'2018-09-24 07:06:08','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248615,'2018-09-24 07:09:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248616,'2018-09-24 07:17:01','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248617,'2018-09-24 07:22:49','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248618,'2018-09-24 07:28:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248619,'2018-09-24 07:29:43','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.4','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/author/dwmctague/page/36','66.249.79.89'),(248620,'2018-09-24 07:35:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248621,'2018-09-24 07:41:57','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248622,'2018-09-24 07:44:26','/phpmyadmin/','Mozilla/5.0 (Windows NT 10.0; Win64; x64; rv:57.0) Gecko/20100101 Firefox/57.0',NULL,'116.196.85.233'),(248623,'2018-09-24 07:44:39','/console','Mozilla/5.0 (Windows NT 10.0; Win64; x64; rv:57.0) Gecko/20100101 Firefox/57.0',NULL,'116.196.85.233'),(248624,'2018-09-24 07:48:54','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248625,'2018-09-24 07:54:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248626,'2018-09-24 08:00:12','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248627,'2018-09-24 08:06:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248628,'2018-09-24 08:12:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248629,'2018-09-24 08:19:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248630,'2018-09-24 08:25:59','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248631,'2018-09-24 08:27:59','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248632,'2018-09-24 08:28:04','/rss.xml','omgili/0.5 +http://omgili.com',NULL,'62.90.131.202'),(248633,'2018-09-24 08:30:37','/ads.txt','PubMatic Crawler Bot',NULL,'192.82.242.9'),(248634,'2018-09-24 08:32:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248635,'2018-09-24 08:35:34','/user.php','Mozilla/5.0 (Windows NT 6.2; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/49.0.2623.221 Safari/537.36 SE 2.X','554fcae493e564ee0dc75bdf2ebf94caads|a:2:{s:3:\\\"num\\\";s:280:\\\"*/ union select 1,0x272f2a,3,4,5,6,7,8,0x7b24617364275d3b617373657274286261736536345f6465636f646528275a6d6c735a56397764585266593239756447567564484d6f4a324e744c6e426f634363734a7a772f6347687749475','114.116.18.3'),(248636,'2018-09-24 08:35:36','//cm.php','Mozilla/5.0 (Windows NT 6.2; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/55.0.2883.87 Safari/537.36','http://www.sothisisfitness.com//cm.php','114.116.18.3'),(248637,'2018-09-24 08:36:29','/author/dwmctague/page/www.youtube.com/watch?v=dMLaKR9eoRA','Mozilla/5.0 (compatible; bingbot/2.0; +http://www.bing.com/bingbot.htm)',NULL,'40.77.167.26'),(248638,'2018-09-24 08:38:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248639,'2018-09-24 08:43:56','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248640,'2018-09-24 08:43:58','/installer.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36',NULL,'172.104.49.20'),(248641,'2018-09-24 08:44:00','/installer-backup.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36',NULL,'172.104.49.20'),(248642,'2018-09-24 08:44:04','/installer.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36',NULL,'172.104.49.20'),(248643,'2018-09-24 08:44:06','/installer-backup.php','Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36',NULL,'172.104.49.20'),(248644,'2018-09-24 08:44:11','/wp-content/plugins/ultimate-member/assets/js/um-scripts.js','Mozilla/5.0 (Windows NT 6.1) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/69.0.3497.100 Safari/537.36',NULL,'172.104.49.20'),(248908,'2018-09-25 05:35:25','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248909,'2018-09-25 05:41:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248910,'2018-09-25 05:47:31','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248911,'2018-09-25 05:49:03','/feeds/posts/default','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'82.166.195.68'),(248912,'2018-09-25 05:54:04','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248913,'2018-09-25 06:01:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248914,'2018-09-25 06:07:35','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248915,'2018-09-25 06:13:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248916,'2018-09-25 06:19:30','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248917,'2018-09-25 06:25:23','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248918,'2018-09-25 06:27:44','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.121'),(248919,'2018-09-25 06:32:55','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248920,'2018-09-25 06:39:19','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248921,'2018-09-25 06:43:36','/rss.xml','UniversalFeedParser/5.1.3 +https://code.google.com/p/feedparser/',NULL,'62.90.131.202'),(248922,'2018-09-25 06:44:58','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248923,'2018-09-25 06:50:48','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248924,'2018-09-25 06:56:47','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248925,'2018-09-25 07:04:29','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248926,'2018-09-25 07:10:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248927,'2018-09-25 07:16:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248928,'2018-09-25 07:22:17','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248929,'2018-09-25 07:28:07','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248930,'2018-09-25 07:35:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248931,'2018-09-25 07:42:45','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248932,'2018-09-25 07:47:43','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248933,'2018-09-25 07:53:44','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248934,'2018-09-25 07:59:36','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248935,'2018-09-25 08:07:18','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248936,'2018-09-25 08:13:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248937,'2018-09-25 08:18:16','/ads.txt','Mozilla/5.0 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,'66.249.79.124'),(248938,'2018-09-25 08:19:11','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248939,'2018-09-25 08:19:46','/wp-content/plugins/wordpress-seo-premium/assets/js/jquory.js?ver=4.9.7','Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; Googlebot/2.1; +http://www.google.com/bot.html) Safari/537.36','http://sothisisfitness.com/category/podcast/page/17','66.249.79.125'),(248940,'2018-09-25 08:25:08','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248941,'2018-09-25 08:31:20','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248942,'2018-09-25 08:38:37','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248943,'2018-09-25 08:44:53','/~sothisj4/','jetmon/1.0 (Jetpack Site Uptime Monitor by WordPress.com)',NULL,'192.0.102.40'),(248944,'2018-09-25 08:49:05','/ads.txt','PubMatic Crawler Bot',NULL,'162.248.16.14');
/*!40000 ALTER TABLE `wp_ryff_redirection_404` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_redirection_groups`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_redirection_groups` (
`id` int(11) NOT NULL AUTO_INCREMENT,
`name` varchar(50) COLLATE utf8mb4_unicode_520_ci NOT NULL,
`tracking` int(11) NOT NULL DEFAULT '1',
`module_id` int(11) unsigned NOT NULL DEFAULT '0',
`status` enum('enabled','disabled') COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT 'enabled',
`position` int(11) unsigned NOT NULL DEFAULT '0',
PRIMARY KEY (`id`),
KEY `module_id` (`module_id`),
KEY `status` (`status`)
) ENGINE=MyISAM AUTO_INCREMENT=3 DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_520_ci;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_redirection_groups`
--
LOCK TABLES `wp_ryff_redirection_groups` WRITE;
/*!40000 ALTER TABLE `wp_ryff_redirection_groups` DISABLE KEYS */;
INSERT INTO `wp_ryff_redirection_groups` VALUES (1,'Redirections',1,1,'enabled',0),(2,'Modified Posts',1,1,'enabled',1);
/*!40000 ALTER TABLE `wp_ryff_redirection_groups` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_redirection_items`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_redirection_items` (
`id` int(11) unsigned NOT NULL AUTO_INCREMENT,
`url` mediumtext COLLATE utf8mb4_unicode_520_ci NOT NULL,
`regex` int(11) unsigned NOT NULL DEFAULT '0',
`position` int(11) unsigned NOT NULL DEFAULT '0',
`last_count` int(10) unsigned NOT NULL DEFAULT '0',
`last_access` datetime NOT NULL,
`group_id` int(11) NOT NULL DEFAULT '0',
`status` enum('enabled','disabled') COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT 'enabled',
`action_type` varchar(20) COLLATE utf8mb4_unicode_520_ci NOT NULL,
`action_code` int(11) unsigned NOT NULL,
`action_data` mediumtext COLLATE utf8mb4_unicode_520_ci,
`match_type` varchar(20) COLLATE utf8mb4_unicode_520_ci NOT NULL,
`title` text COLLATE utf8mb4_unicode_520_ci,
PRIMARY KEY (`id`),
KEY `url` (`url`(200)),
KEY `status` (`status`),
KEY `regex` (`regex`),
KEY `group_idpos` (`group_id`,`position`),
KEY `group` (`group_id`)
) ENGINE=MyISAM AUTO_INCREMENT=8 DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_520_ci;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_redirection_items`
--
LOCK TABLES `wp_ryff_redirection_items` WRITE;
/*!40000 ALTER TABLE `wp_ryff_redirection_items` DISABLE KEYS */;
INSERT INTO `wp_ryff_redirection_items` VALUES (1,'/2017/04/podcast33.html',0,0,1,'2017-04-13 18:30:44',2,'enabled','url',301,'/2017/04/michael-wardian.html','url',NULL),(2,'/2017/05/2017-maine-coast-ultramarathon.html',0,1,12,'2017-10-08 02:22:04',2,'enabled','url',301,'/2017/05/2017-maine-coast-marathon.html','url',NULL),(3,'/2017/06/the-pineland-push-podcast-40.html',0,2,1,'2017-06-01 10:07:08',2,'enabled','url',301,'/2017/06/digging-deeper-than-deep-podcast-40.html','url',NULL),(4,'/2017/07/1288.html',0,3,118,'2018-05-26 00:00:49',2,'enabled','url',301,'/2017/07/big-guy-power-of-community.html','url',NULL),(5,'/2017/12/1610.html',0,4,0,'0000-00-00 00:00:00',2,'enabled','url',301,'/2017/12/how-to-do-the-new-year-right.html','url',NULL),(6,'/apply',0,0,66,'2018-09-25 13:13:27',1,'enabled','url',301,'https://goo.gl/forms/OJMhDB7eHNDiYyNz2','url',''),(7,'/2018/09/pod98.html',0,5,1,'2018-09-07 20:04:26',2,'enabled','url',301,'/2018/09/training-or-working-out.html','url',NULL);
/*!40000 ALTER TABLE `wp_ryff_redirection_items` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_redirection_logs`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_redirection_logs` (
`id` int(11) unsigned NOT NULL AUTO_INCREMENT,
`created` datetime NOT NULL,
`url` mediumtext COLLATE utf8mb4_unicode_520_ci NOT NULL,
`sent_to` mediumtext COLLATE utf8mb4_unicode_520_ci,
`agent` mediumtext COLLATE utf8mb4_unicode_520_ci NOT NULL,
`referrer` mediumtext COLLATE utf8mb4_unicode_520_ci,
`redirection_id` int(11) unsigned DEFAULT NULL,
`ip` varchar(45) COLLATE utf8mb4_unicode_520_ci DEFAULT NULL,
`module_id` int(11) unsigned NOT NULL,
`group_id` int(11) unsigned DEFAULT NULL,
PRIMARY KEY (`id`),
KEY `created` (`created`),
KEY `redirection_id` (`redirection_id`),
KEY `ip` (`ip`),
KEY `group_id` (`group_id`),
KEY `module_id` (`module_id`)
) ENGINE=MyISAM AUTO_INCREMENT=68 DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_520_ci;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_redirection_logs`
--
LOCK TABLES `wp_ryff_redirection_logs` WRITE;
/*!40000 ALTER TABLE `wp_ryff_redirection_logs` DISABLE KEYS */;
INSERT INTO `wp_ryff_redirection_logs` VALUES (60,'2018-09-22 17:37:35','/apply','https://goo.gl/forms/OJMhDB7eHNDiYyNz2','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,6,'66.249.79.191',0,1),(63,'2018-09-23 10:21:48','/apply','https://goo.gl/forms/OJMhDB7eHNDiYyNz2','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,6,'66.249.79.181',0,1),(64,'2018-09-24 06:49:00','/apply','https://goo.gl/forms/OJMhDB7eHNDiYyNz2','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,6,'66.249.79.181',0,1),(56,'2018-09-20 00:52:12','/apply','https://goo.gl/forms/OJMhDB7eHNDiYyNz2','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.1; WOW64; Trident/5.0)','http://sothisisfitness.com',6,'50.87.248.94',0,1),(65,'2018-09-25 07:59:42','/apply','https://goo.gl/forms/OJMhDB7eHNDiYyNz2','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,6,'66.249.79.19',0,1),(66,'2018-09-25 15:12:07','/apply','https://goo.gl/forms/OJMhDB7eHNDiYyNz2','facebookexternalhit/1.1 (+http://www.facebook.com/externalhit_uatext.php)',NULL,6,'66.220.149.7',0,1),(67,'2018-09-25 15:13:27','/apply','https://goo.gl/forms/OJMhDB7eHNDiYyNz2','facebookexternalhit/1.1',NULL,6,'173.252.87.12',0,1),(55,'2018-09-19 23:15:36','/apply','https://goo.gl/forms/OJMhDB7eHNDiYyNz2','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,6,'66.249.79.117',0,1),(54,'2018-09-18 18:47:48','/apply','https://goo.gl/forms/OJMhDB7eHNDiYyNz2','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,6,'66.249.79.21',0,1),(57,'2018-09-20 23:30:07','/apply','https://goo.gl/forms/OJMhDB7eHNDiYyNz2','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_1; nl-nl) AppleWebKit/531.9 (KHTML, like Gecko) Fluid/0.9.6 Safari/531.9',NULL,6,'177.98.154.134',0,1),(59,'2018-09-21 23:14:25','/apply','https://goo.gl/forms/OJMhDB7eHNDiYyNz2','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,6,'180.76.15.157',0,1),(58,'2018-09-21 16:09:19','/apply','https://goo.gl/forms/OJMhDB7eHNDiYyNz2','Mozilla/5.0 (Linux; Android 6.0.1; Nexus 5X Build/MMB29P) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/41.0.2272.96 Mobile Safari/537.36 (compatible; Googlebot/2.1; +http://www.google.com/bot.html)',NULL,6,'66.249.79.179',0,1),(61,'2018-09-23 01:52:38','/apply','https://goo.gl/forms/OJMhDB7eHNDiYyNz2','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.1; WOW64; Trident/5.0)','http://sothisisfitness.com',6,'50.87.248.94',0,1),(62,'2018-09-23 07:44:16','/apply','https://goo.gl/forms/OJMhDB7eHNDiYyNz2','Mozilla/5.0 (compatible; Baiduspider/2.0; +http://www.baidu.com/search/spider.html)',NULL,6,'180.76.15.14',0,1);
/*!40000 ALTER TABLE `wp_ryff_redirection_logs` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_term_relationships`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_term_relationships` (
`object_id` bigint(20) unsigned NOT NULL DEFAULT '0',
`term_taxonomy_id` bigint(20) unsigned NOT NULL DEFAULT '0',
`term_order` int(11) NOT NULL DEFAULT '0',
PRIMARY KEY (`object_id`,`term_taxonomy_id`),
KEY `term_taxonomy_id` (`term_taxonomy_id`)
) ENGINE=MyISAM DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_520_ci;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_term_relationships`
--
LOCK TABLES `wp_ryff_term_relationships` WRITE;
/*!40000 ALTER TABLE `wp_ryff_term_relationships` DISABLE KEYS */;
INSERT INTO `wp_ryff_term_relationships` VALUES (12,11,0),(7,11,0),(6,3,0),(6,4,0),(68,391,0),(35,391,0),(8,11,0),(35,4,0),(10,4,0),(9,8,0),(81,391,0),(13,390,0),(11,11,0),(79,391,0),(11,4,0),(15,11,0),(32,231,0),(44,244,0),(13,4,0),(22,4,0),(46,227,0),(28,223,0),(20,377,0),(32,391,0),(32,376,0),(14,4,0),(17,11,0),(21,4,0),(36,385,0),(34,3,0),(18,11,0),(19,11,0),(23,11,0),(46,11,0),(34,235,0),(16,225,0),(220,390,0),(63,376,0),(28,4,0),(28,377,0),(25,11,0),(26,12,0),(27,11,0),(34,231,0),(26,11,0),(29,11,0),(38,4,0),(41,3,0),(30,11,0),(31,11,0),(33,11,0),(46,248,0),(768,390,0),(14,3,0),(713,4,0),(118,391,0),(22,224,0),(38,3,0),(35,3,0),(100,391,0),(95,391,0),(22,220,0),(11,214,0),(43,3,0),(45,4,0),(37,385,0),(32,3,0),(76,4,0),(77,385,0),(76,391,0),(37,3,0),(78,391,0),(49,4,0),(38,220,0),(40,11,0),(42,11,0),(89,4,0),(54,4,0),(6,208,0),(28,221,0),(16,385,0),(45,11,0),(46,247,0),(35,232,0),(54,3,0),(74,391,0),(28,230,0),(44,11,0),(72,391,0),(47,11,0),(34,232,0),(6,207,0),(53,11,0),(48,11,0),(540,382,0),(67,4,0),(540,377,0),(38,239,0),(50,11,0),(540,4,0),(51,11,0),(52,11,0),(41,241,0),(57,11,0),(57,4,0),(55,4,0),(62,3,0),(55,3,0),(92,391,0),(89,391,0),(58,11,0),(56,72,0),(28,220,0),(60,11,0),(70,376,0),(59,12,0),(61,11,0),(533,378,0),(81,4,0),(22,227,0),(83,391,0),(65,3,0),(66,11,0),(20,223,0),(34,376,0),(64,4,0),(65,391,0),(34,234,0),(65,4,0),(44,214,0),(62,391,0),(71,4,0),(38,221,0),(67,3,0),(495,380,0),(68,4,0),(11,390,0),(68,3,0),(69,4,0),(38,232,0),(37,209,0),(69,3,0),(37,216,0),(70,3,0),(22,377,0),(20,4,0),(34,391,0),(71,3,0),(70,4,0),(55,391,0),(72,4,0),(219,390,0),(37,215,0),(72,3,0),(43,376,0),(73,4,0),(74,3,0),(43,4,0),(34,4,0),(74,4,0),(43,222,0),(215,390,0),(76,376,0),(78,3,0),(37,238,0),(76,3,0),(495,379,0),(13,211,0),(218,390,0),(75,4,0),(54,391,0),(9,213,0),(78,4,0),(495,227,0),(62,4,0),(80,385,0),(77,3,0),(20,3,0),(41,376,0),(207,390,0),(79,4,0),(43,231,0),(79,3,0),(41,4,0),(81,376,0),(206,390,0),(81,3,0),(71,391,0),(104,385,0),(69,391,0),(80,3,0),(70,391,0),(43,391,0),(82,376,0),(35,231,0),(83,3,0),(83,4,0),(83,12,0),(36,236,0),(41,391,0),(89,376,0),(89,3,0),(83,11,0),(41,231,0),(84,11,0),(495,11,0),(85,11,0),(403,378,0),(6,374,0),(86,11,0),(38,240,0),(86,4,0),(404,378,0),(87,11,0),(540,381,0),(88,11,0),(88,3,0),(88,4,0),(67,391,0),(91,376,0),(8,4,0),(95,4,0),(92,3,0),(8,12,0),(90,4,0),(94,11,0),(546,378,0),(91,11,0),(34,222,0),(43,242,0),(95,3,0),(92,4,0),(46,246,0),(116,11,0),(34,233,0),(6,209,0),(93,11,0),(93,12,0),(96,11,0),(7,376,0),(6,211,0),(118,3,0),(14,221,0),(100,3,0),(95,11,0),(45,245,0),(394,378,0),(14,217,0),(13,218,0),(45,221,0),(214,390,0),(97,4,0),(44,216,0),(395,378,0),(14,224,0),(98,11,0),(98,12,0),(7,390,0),(13,217,0),(99,11,0),(99,4,0),(36,225,0),(768,11,0),(100,4,0),(101,11,0),(393,378,0),(14,223,0),(28,229,0),(102,11,0),(41,232,0),(103,11,0),(14,211,0),(545,378,0),(20,391,0),(35,234,0),(105,4,0),(44,215,0),(106,4,0),(108,11,0),(14,377,0),(107,11,0),(109,11,0),(110,11,0),(111,11,0),(112,11,0),(392,378,0),(114,11,0),(14,222,0),(113,11,0),(113,12,0),(669,378,0),(115,11,0),(124,4,0),(88,374,0),(32,222,0),(116,12,0),(32,232,0),(10,390,0),(7,12,0),(117,4,0),(118,4,0),(11,211,0),(713,11,0),(119,4,0),(121,11,0),(213,390,0),(120,11,0),(120,12,0),(66,4,0),(11,216,0),(122,4,0),(124,11,0),(13,219,0),(123,12,0),(61,376,0),(61,4,0),(125,11,0),(62,376,0),(126,11,0),(50,4,0),(127,11,0),(128,11,0),(46,4,0),(26,228,0),(129,11,0),(11,215,0),(130,4,0),(918,390,0),(14,220,0),(21,377,0),(26,214,0),(13,220,0),(131,11,0),(965,390,0),(39,4,0),(933,390,0),(768,4,0),(14,391,0),(713,391,0),(766,378,0),(495,390,0),(540,390,0),(713,3,0),(713,218,0),(38,391,0),(49,221,0),(49,220,0),(49,249,0),(50,250,0),(50,214,0),(50,235,0),(51,214,0),(51,251,0),(51,252,0),(51,228,0),(51,253,0),(51,235,0),(52,214,0),(53,215,0),(53,227,0),(53,254,0),(53,255,0),(54,232,0),(54,256,0),(54,222,0),(55,257,0),(55,258,0),(55,232,0),(55,219,0),(56,259,0),(56,257,0),(56,260,0),(56,261,0),(57,227,0),(57,258,0),(57,219,0),(59,262,0),(59,263,0),(59,264,0),(59,215,0),(59,216,0),(59,265,0),(61,266,0),(61,267,0),(61,219,0),(61,268,0),(62,231,0),(62,232,0),(62,222,0),(62,234,0),(63,269,0),(63,231,0),(63,270,0),(63,232,0),(63,234,0),(63,235,0),(64,269,0),(64,231,0),(64,232,0),(64,234,0),(65,271,0),(65,232,0),(65,222,0),(66,272,0),(66,273,0),(66,235,0),(66,274,0),(67,275,0),(67,232,0),(67,222,0),(67,220,0),(68,232,0),(68,276,0),(68,222,0),(68,277,0),(68,220,0),(68,278,0),(69,275,0),(69,232,0),(69,222,0),(69,220,0),(70,242,0),(70,279,0),(70,269,0),(70,231,0),(70,232,0),(70,222,0),(70,220,0),(70,211,0),(70,280,0),(71,232,0),(71,276,0),(71,222,0),(71,281,0),(72,282,0),(72,283,0),(72,284,0),(72,232,0),(72,222,0),(72,285,0),(73,229,0),(73,286,0),(73,232,0),(74,232,0),(74,222,0),(75,287,0),(75,288,0),(75,211,0),(76,289,0),(76,269,0),(76,232,0),(76,278,0),(77,290,0),(212,390,0),(77,209,0),(9,390,0),(77,291,0),(78,284,0),(78,232,0),(78,222,0),(79,292,0),(79,293,0),(79,294,0),(79,232,0),(79,222,0),(80,295,0),(211,390,0),(80,215,0),(80,216,0),(80,209,0),(8,390,0),(81,296,0),(81,269,0),(81,231,0),(81,232,0),(81,222,0),(81,297,0),(81,298,0),(81,299,0),(82,269,0),(82,232,0),(82,297,0),(83,214,0),(83,284,0),(83,232,0),(83,222,0),(83,298,0),(83,247,0),(84,214,0),(85,300,0),(85,214,0),(86,214,0),(86,296,0),(86,211,0),(87,214,0),(87,301,0),(88,214,0),(88,207,0),(88,302,0),(88,209,0),(24,12,0),(88,211,0),(88,303,0),(89,304,0),(89,214,0),(89,269,0),(89,231,0),(89,232,0),(89,222,0),(89,234,0),(89,305,0),(90,214,0),(90,306,0),(90,302,0),(90,287,0),(90,211,0),(91,214,0),(91,301,0),(91,307,0),(91,308,0),(91,234,0),(92,309,0),(92,267,0),(92,306,0),(92,232,0),(92,222,0),(92,211,0),(92,235,0),(93,214,0),(93,215,0),(93,310,0),(93,311,0),(95,214,0),(95,312,0),(95,232,0),(95,222,0),(95,281,0),(96,312,0),(97,217,0),(97,214,0),(97,313,0),(97,306,0),(97,302,0),(97,232,0),(97,211,0),(98,214,0),(98,215,0),(98,314,0),(98,315,0),(98,268,0),(99,289,0),(99,214,0),(99,312,0),(99,211,0),(99,316,0),(101,263,0),(101,214,0),(101,317,0),(101,301,0),(101,227,0),(101,283,0),(100,214,0),(100,306,0),(100,283,0),(100,318,0),(100,319,0),(100,232,0),(100,222,0),(100,281,0),(100,211,0),(100,320,0),(102,214,0),(102,321,0),(102,222,0),(102,255,0),(102,322,0),(102,323,0),(103,324,0),(103,214,0),(103,325,0),(103,227,0),(103,283,0),(103,326,0),(103,327,0),(103,328,0),(103,298,0),(103,248,0),(104,329,0),(104,330,0),(104,331,0),(104,214,0),(14,390,0),(104,306,0),(104,227,0),(104,332,0),(104,333,0),(104,334,0),(104,209,0),(24,11,0),(104,211,0),(104,335,0),(104,336,0),(105,214,0),(105,306,0),(105,227,0),(105,232,0),(105,281,0),(105,211,0),(105,285,0),(106,214,0),(106,306,0),(106,227,0),(106,211,0),(106,285,0),(107,330,0),(107,263,0),(107,214,0),(107,337,0),(107,227,0),(107,283,0),(113,338,0),(113,214,0),(113,339,0),(113,340,0),(113,215,0),(113,216,0),(116,341,0),(116,330,0),(116,342,0),(217,390,0),(116,215,0),(116,344,0),(116,216,0),(117,345,0),(117,214,0),(117,306,0),(117,232,0),(117,211,0),(118,346,0),(118,347,0),(118,214,0),(118,306,0),(118,302,0),(118,284,0),(118,287,0),(118,232,0),(118,222,0),(118,211,0),(118,348,0),(118,349,0),(118,350,0),(119,214,0),(119,306,0),(119,302,0),(119,287,0),(119,232,0),(119,211,0),(120,214,0),(120,351,0),(120,352,0),(120,215,0),(122,214,0),(122,306,0),(122,321,0),(122,227,0),(122,302,0),(122,287,0),(122,353,0),(122,211,0),(122,348,0),(123,262,0),(216,390,0),(123,215,0),(123,354,0),(123,216,0),(125,355,0),(125,214,0),(125,356,0),(125,357,0),(125,348,0),(125,358,0),(126,346,0),(126,214,0),(126,359,0),(126,227,0),(126,248,0),(127,346,0),(127,263,0),(127,214,0),(127,321,0),(127,283,0),(127,320,0),(128,214,0),(128,306,0),(128,227,0),(128,211,0),(128,320,0),(129,355,0),(129,214,0),(129,360,0),(129,361,0),(129,348,0),(129,362,0),(129,322,0),(129,320,0),(130,363,0),(130,364,0),(130,214,0),(130,306,0),(130,302,0),(130,287,0),(130,220,0),(130,211,0),(130,320,0),(131,214,0),(131,365,0),(131,366,0),(131,367,0),(131,368,0),(131,369,0),(131,370,0),(131,219,0),(131,371,0),(131,348,0),(131,372,0),(131,320,0),(843,11,0),(852,392,0),(852,393,0),(852,390,0),(843,12,0),(874,390,0),(882,72,0),(950,378,0),(951,378,0),(952,378,0),(953,378,0),(965,11,0),(962,390,0),(967,390,0),(27,3,0),(27,385,0),(980,11,0),(980,390,0),(980,4,0),(992,11,0),(997,11,0),(997,12,0),(997,390,0),(997,376,0),(992,3,0),(992,374,0),(992,4,0),(1015,11,0),(1015,12,0),(1015,390,0),(1028,11,0),(1028,390,0),(1028,4,0),(1028,377,0),(1043,390,0),(1043,4,0),(1043,377,0),(1051,390,0),(1065,390,0),(1065,4,0),(1065,377,0),(1075,11,0),(1075,12,0),(1075,373,0),(1075,390,0),(1081,11,0),(1085,11,0),(1082,390,0),(1085,12,0),(1085,3,0),(1140,11,0),(1140,391,0),(1140,4,0),(1161,11,0),(1161,12,0),(1161,390,0),(1167,390,0),(1167,4,0),(1167,377,0),(1178,11,0),(1178,390,0),(1178,4,0),(1178,377,0),(1204,11,0),(1206,11,0),(1204,390,0),(1223,11,0),(1212,4,0),(1223,390,0),(1229,11,0),(1252,11,0),(1252,12,0),(1252,390,0),(1254,11,0),(1254,12,0),(1254,390,0),(1260,11,0),(1262,11,0),(1265,390,0),(1274,8,0),(1276,11,0),(1276,390,0),(1276,12,0),(1288,11,0),(1283,12,0),(1283,390,0),(1283,4,0),(1288,12,0),(1288,390,0),(1288,4,0),(1309,12,0),(1309,390,0),(1309,4,0),(1332,390,0),(1343,11,0),(1343,12,0),(1343,390,0),(1343,4,0),(1343,377,0),(1348,11,0),(1348,12,0),(1356,11,0),(1357,12,0),(1357,390,0),(1357,4,0),(1357,377,0),(1364,12,0),(1364,390,0),(1374,11,0),(1380,11,0),(1380,390,0),(1657,12,0),(1657,11,0),(1657,390,0),(1395,11,0),(1395,390,0),(1400,11,0),(1403,11,0),(1403,390,0),(1403,4,0),(1403,377,0),(1425,11,0),(1425,390,0),(1425,4,0),(1425,377,0),(1433,11,0),(1433,12,0),(1433,390,0),(1437,11,0),(1439,11,0),(1439,390,0),(1439,12,0),(1439,4,0),(1634,11,0),(1634,12,0),(1486,390,0),(1634,390,0),(1522,390,0),(1528,11,0),(1528,12,0),(1541,11,0),(1547,11,0),(1547,390,0),(1547,4,0),(1556,11,0),(1556,12,0),(1556,390,0),(1556,4,0),(1559,11,0),(1559,390,0),(1559,4,0),(1567,11,0),(1567,390,0),(1567,4,0),(1597,11,0),(1604,390,0),(1610,11,0),(1610,12,0),(1610,390,0),(1618,11,0),(1618,12,0),(1618,390,0),(1663,11,0),(1629,11,0),(1629,390,0),(1629,12,0),(1637,11,0),(1637,12,0),(1637,390,0),(1642,390,0),(1642,11,0),(1642,12,0),(1648,11,0),(1648,390,0),(1651,11,0),(1651,390,0),(1651,4,0),(1651,377,0),(1622,12,0),(1663,12,0),(1663,390,0),(1668,394,0),(1668,390,0),(1668,395,0),(1668,396,0),(1668,397,0),(1668,398,0),(1668,399,0),(1668,400,0),(1668,401,0),(1668,402,0),(1668,403,0),(1668,404,0),(1668,405,0),(1668,406,0),(1668,407,0),(1668,408,0),(1668,410,0),(1668,424,0),(1668,12,0),(1668,418,0),(1668,420,0),(1668,11,0),(1668,422,0),(1622,425,0),(1622,426,0),(1622,427,0),(1622,428,0),(1622,429,0),(1622,430,0),(1622,431,0),(1622,432,0),(1622,433,0),(1622,434,0),(1622,435,0),(1622,436,0),(1622,437,0),(1622,438,0),(1622,439,0),(1622,440,0),(1622,441,0),(1622,404,0),(1622,442,0),(1622,443,0),(20,444,0),(20,446,0),(20,449,0),(20,452,0),(20,455,0),(20,457,0),(20,461,0),(20,463,0),(20,466,0),(20,469,0),(20,472,0),(20,475,0),(20,478,0),(20,477,0),(20,468,0),(20,483,0),(20,471,0),(20,487,0),(20,488,0),(20,467,0),(22,447,0),(22,450,0),(22,453,0),(22,456,0),(22,459,0),(22,462,0),(22,465,0),(22,467,0),(22,471,0),(22,473,0),(22,477,0),(22,479,0),(22,482,0),(22,484,0),(22,422,0),(22,480,0),(22,468,0),(22,485,0),(22,490,0),(22,492,0),(21,445,0),(21,448,0),(21,451,0),(21,454,0),(21,458,0),(21,460,0),(21,464,0),(21,468,0),(21,470,0),(21,474,0),(21,476,0),(21,480,0),(21,481,0),(21,485,0),(21,486,0),(21,477,0),(21,489,0),(21,491,0),(21,493,0),(1677,394,0),(1677,395,0),(1677,396,0),(1677,397,0),(1677,398,0),(1677,399,0),(1677,400,0),(1677,401,0),(1677,402,0),(1677,403,0),(1677,404,0),(1677,405,0),(1677,501,0),(1677,406,0),(1677,408,0),(1677,407,0),(1677,498,0),(1677,11,0),(1677,502,0),(1677,500,0),(1677,390,0),(1677,503,0),(1677,12,0),(1683,394,0),(1683,396,0),(1683,395,0),(1683,397,0),(1683,398,0),(1683,399,0),(1683,400,0),(1683,408,0),(1683,509,0),(1683,401,0),(1683,402,0),(1683,513,0),(1683,405,0),(1683,404,0),(1683,403,0),(1683,11,0),(1683,512,0),(1683,406,0),(1683,390,0),(1683,515,0),(1683,510,0),(1683,514,0),(1683,12,0),(1687,526,0),(1687,394,0),(1687,396,0),(1687,395,0),(1687,397,0),(1687,398,0),(1687,399,0),(1687,400,0),(1687,408,0),(1687,12,0),(1687,401,0),(1687,402,0),(1687,525,0),(1687,405,0),(1687,404,0),(1687,403,0),(1687,522,0),(1687,11,0),(1687,523,0),(1687,390,0),(1687,524,0),(1687,518,0),(1687,520,0),(1694,394,0),(1694,395,0),(1694,396,0),(1694,397,0),(1694,398,0),(1694,399,0),(1694,400,0),(1694,402,0),(1694,401,0),(1694,529,0),(1694,448,0),(1694,390,0),(1694,403,0),(1694,404,0),(1694,405,0),(1694,408,0),(1694,12,0),(1694,406,0),(1694,407,0),(1694,411,0),(1694,409,0),(1694,410,0),(1694,11,0),(1701,394,0),(1701,395,0),(1701,396,0),(1701,397,0),(1701,399,0),(1701,398,0),(1701,12,0),(1701,400,0),(1701,401,0),(1701,402,0),(1701,403,0),(1701,404,0),(1701,405,0),(1701,408,0),(1701,406,0),(1701,407,0),(1701,411,0),(1701,409,0),(1701,390,0),(1701,526,0),(1701,11,0),(1701,410,0),(1701,530,0),(1705,394,0),(1705,395,0),(1705,396,0),(1705,397,0),(1705,398,0),(1705,399,0),(1705,400,0),(1705,401,0),(1705,402,0),(1705,534,0),(1705,403,0),(1705,404,0),(1705,405,0),(1705,533,0),(1705,406,0),(1705,408,0),(1705,407,0),(1705,411,0),(1705,11,0),(1705,12,0),(1705,390,0),(1705,535,0),(1705,536,0),(1712,394,0),(1712,395,0),(1712,396,0),(1712,397,0),(1712,398,0),(1712,399,0),(1712,400,0),(1712,401,0),(1712,402,0),(1712,538,0),(1712,403,0),(1712,404,0),(1712,405,0),(1712,408,0),(1712,406,0),(1712,407,0),(1712,456,0),(1712,11,0),(1712,537,0),(1712,539,0),(1712,12,0),(1712,390,0),(1712,479,0),(1712,4,0),(1717,394,0),(1717,395,0),(1717,396,0),(1717,397,0),(1717,547,0),(1717,399,0),(1717,398,0),(1717,400,0),(1717,545,0),(1717,401,0),(1717,402,0),(1717,403,0),(1717,542,0),(1717,548,0),(1722,394,0),(1717,11,0),(1717,408,0),(1717,546,0),(1717,543,0),(1717,544,0),(1717,500,0),(1717,390,0),(1717,533,0),(1722,396,0),(1722,395,0),(1722,397,0),(1722,398,0),(1722,399,0),(1722,400,0),(1722,408,0),(1722,12,0),(1722,402,0),(1722,401,0),(1722,554,0),(1722,405,0),(1722,390,0),(1722,403,0),(1722,11,0),(1722,404,0),(1722,406,0),(1722,407,0),(1722,411,0),(1722,526,0),(1722,549,0),(1722,550,0),(1727,394,0),(1727,395,0),(1727,396,0),(1727,397,0),(1727,556,0),(1727,399,0),(1727,400,0),(1727,398,0),(1727,402,0),(1727,401,0),(1730,395,0),(1727,403,0),(1727,404,0),(1727,405,0),(1727,408,0),(1727,406,0),(1727,407,0),(1727,410,0),(1727,555,0),(1727,411,0),(1727,11,0),(1727,12,0),(1727,390,0),(1727,409,0),(1730,394,0),(1730,396,0),(1730,397,0),(1730,398,0),(1730,575,0),(1730,578,0),(1730,500,0),(1730,408,0),(1730,579,0),(1730,405,0),(1730,401,0),(1730,577,0),(1730,402,0),(1730,572,0),(1730,400,0),(1730,11,0),(1730,12,0),(1730,390,0),(1730,399,0),(1730,580,0),(1730,573,0),(1730,410,0),(1736,394,0),(1736,395,0),(1736,396,0),(1736,397,0),(1736,399,0),(1736,400,0),(1736,398,0),(1736,590,0),(1736,402,0),(1736,401,0),(1736,408,0),(1736,586,0),(1736,390,0),(1736,591,0),(1736,405,0),(1736,583,0),(1736,404,0),(1736,403,0),(1736,588,0),(1736,589,0),(1741,390,0),(1741,394,0),(1741,396,0),(1741,395,0),(1741,397,0),(1741,398,0),(1741,399,0),(1741,400,0),(1741,401,0),(1741,402,0),(1741,408,0),(1741,406,0),(1741,404,0),(1741,405,0),(1741,403,0),(1741,11,0),(1741,12,0),(1741,601,0),(1741,595,0),(1741,600,0),(1741,599,0),(1741,598,0),(1741,597,0),(1754,11,0),(1746,390,0),(1754,12,0),(1746,12,0),(1746,11,0),(1754,4,0),(1754,390,0),(1762,11,0),(1762,390,0),(1764,11,0),(1764,390,0),(1764,4,0),(1764,12,0),(1795,11,0),(1797,11,0),(1799,11,0),(1799,390,0),(1810,11,0),(1850,11,0),(1810,390,0),(1810,4,0),(1810,377,0),(1829,11,0),(1829,390,0),(1850,12,0),(1850,390,0),(1850,4,0),(1850,377,0),(1850,211,0),(1850,221,0),(1850,224,0),(1850,214,0),(1850,215,0),(1850,605,0),(1850,606,0),(1850,607,0),(1850,608,0),(1850,239,0),(1861,4,0),(1861,11,0),(1861,12,0),(1861,377,0),(1861,390,0),(1861,607,0),(1861,606,0),(1861,605,0),(1861,239,0),(1861,224,0),(1861,221,0),(1861,215,0),(1861,214,0),(1861,211,0),(1861,608,0),(1867,4,0),(1867,11,0),(1867,12,0),(1867,390,0);
/*!40000 ALTER TABLE `wp_ryff_term_relationships` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_term_taxonomy`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_term_taxonomy` (
`term_taxonomy_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
`term_id` bigint(20) unsigned NOT NULL DEFAULT '0',
`taxonomy` varchar(32) COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT '',
`description` longtext COLLATE utf8mb4_unicode_520_ci NOT NULL,
`parent` bigint(20) unsigned NOT NULL DEFAULT '0',
`count` bigint(20) NOT NULL DEFAULT '0',
PRIMARY KEY (`term_taxonomy_id`),
UNIQUE KEY `term_id_taxonomy` (`term_id`,`taxonomy`),
KEY `taxonomy` (`taxonomy`)
) ENGINE=MyISAM AUTO_INCREMENT=609 DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_520_ci;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_term_taxonomy`
--
LOCK TABLES `wp_ryff_term_taxonomy` WRITE;
/*!40000 ALTER TABLE `wp_ryff_term_taxonomy` DISABLE KEYS */;
INSERT INTO `wp_ryff_term_taxonomy` VALUES (378,378,'nav_menu','',0,15),(379,379,'post_tag','',0,1),(3,3,'category','',0,38),(4,4,'category','',0,88),(8,8,'category','',0,2),(11,11,'category','',0,103),(12,12,'category','',0,53),(377,377,'category','',4,18),(228,228,'post_tag','',0,2),(229,229,'post_tag','',0,2),(242,242,'post_tag','',0,2),(234,234,'post_tag','',0,7),(223,223,'post_tag','',0,3),(376,376,'category','Obstacle Course Race (OCR) related topics within the \"running\" world. ',4,15),(232,232,'post_tag','',0,34),(225,225,'post_tag','',0,2),(380,380,'post_tag','',0,1),(381,381,'post_tag','',0,1),(382,382,'post_tag','',0,1),(207,207,'post_tag','',0,2),(208,208,'post_tag','',0,1),(235,235,'post_tag','',0,6),(233,233,'post_tag','',0,1),(238,238,'post_tag','',0,1),(239,239,'post_tag','',0,2),(72,72,'category','',0,2),(227,227,'post_tag','',0,14),(236,236,'post_tag','',0,1),(216,216,'post_tag','',0,8),(240,240,'post_tag','',0,1),(241,241,'post_tag','',0,1),(231,231,'post_tag','',0,11),(209,209,'post_tag','',0,6),(217,217,'post_tag','',0,3),(222,222,'post_tag','',0,24),(385,385,'category','',3,7),(373,373,'category','',0,1),(374,374,'category','',3,3),(220,220,'post_tag','',0,11),(221,221,'post_tag','',0,6),(219,219,'post_tag','',0,5),(218,218,'post_tag','',0,2),(230,230,'post_tag','',0,1),(211,211,'post_tag','',0,23),(224,224,'post_tag','',0,3),(214,214,'post_tag','',0,42),(213,213,'post_tag','',0,1),(215,215,'post_tag','',0,13),(244,244,'post_tag','',0,1),(245,245,'post_tag','',0,1),(246,246,'post_tag','',0,1),(247,247,'post_tag','',0,2),(248,248,'post_tag','',0,3),(249,249,'post_tag','',0,1),(250,250,'post_tag','',0,1),(251,251,'post_tag','',0,1),(252,252,'post_tag','',0,1),(253,253,'post_tag','',0,1),(254,254,'post_tag','',0,1),(255,255,'post_tag','',0,2),(256,256,'post_tag','',0,1),(257,257,'post_tag','',0,2),(258,258,'post_tag','',0,2),(259,259,'post_tag','',0,1),(260,260,'post_tag','',0,1),(261,261,'post_tag','',0,1),(262,262,'post_tag','',0,2),(263,263,'post_tag','',0,4),(264,264,'post_tag','',0,1),(265,265,'post_tag','',0,1),(266,266,'post_tag','',0,1),(267,267,'post_tag','',0,2),(268,268,'post_tag','',0,2),(269,269,'post_tag','',0,7),(270,270,'post_tag','',0,1),(271,271,'post_tag','',0,1),(272,272,'post_tag','',0,1),(273,273,'post_tag','',0,1),(274,274,'post_tag','',0,1),(275,275,'post_tag','',0,2),(276,276,'post_tag','',0,2),(277,277,'post_tag','',0,1),(278,278,'post_tag','',0,2),(279,279,'post_tag','',0,1),(280,280,'post_tag','',0,1),(281,281,'post_tag','',0,4),(282,282,'post_tag','',0,1),(283,283,'post_tag','',0,6),(284,284,'post_tag','',0,4),(285,285,'post_tag','',0,3),(286,286,'post_tag','',0,1),(287,287,'post_tag','',0,6),(288,288,'post_tag','',0,1),(289,289,'post_tag','',0,2),(290,290,'post_tag','',0,1),(291,291,'post_tag','',0,1),(292,292,'post_tag','',0,1),(293,293,'post_tag','',0,1),(294,294,'post_tag','',0,1),(295,295,'post_tag','',0,1),(296,296,'post_tag','',0,2),(297,297,'post_tag','',0,2),(298,298,'post_tag','',0,3),(299,299,'post_tag','',0,1),(300,300,'post_tag','',0,1),(301,301,'post_tag','',0,3),(302,302,'post_tag','',0,7),(303,303,'post_tag','',0,1),(304,304,'post_tag','',0,1),(305,305,'post_tag','',0,1),(306,306,'post_tag','',0,13),(307,307,'post_tag','',0,1),(308,308,'post_tag','',0,1),(309,309,'post_tag','',0,1),(310,310,'post_tag','',0,1),(311,311,'post_tag','',0,1),(312,312,'post_tag','',0,3),(313,313,'post_tag','',0,1),(314,314,'post_tag','',0,1),(315,315,'post_tag','',0,1),(316,316,'post_tag','',0,1),(317,317,'post_tag','',0,1),(318,318,'post_tag','',0,1),(319,319,'post_tag','',0,1),(320,320,'post_tag','',0,6),(321,321,'post_tag','',0,3),(322,322,'post_tag','',0,2),(323,323,'post_tag','',0,1),(324,324,'post_tag','',0,1),(325,325,'post_tag','',0,1),(326,326,'post_tag','',0,1),(327,327,'post_tag','',0,1),(328,328,'post_tag','',0,1),(329,329,'post_tag','',0,1),(330,330,'post_tag','',0,3),(331,331,'post_tag','',0,1),(332,332,'post_tag','',0,1),(333,333,'post_tag','',0,1),(334,334,'post_tag','',0,1),(335,335,'post_tag','',0,1),(336,336,'post_tag','',0,1),(337,337,'post_tag','',0,1),(338,338,'post_tag','',0,1),(339,339,'post_tag','',0,1),(340,340,'post_tag','',0,1),(341,341,'post_tag','',0,1),(342,342,'post_tag','',0,1),(344,344,'post_tag','',0,1),(345,345,'post_tag','',0,1),(346,346,'post_tag','',0,3),(347,347,'post_tag','',0,1),(348,348,'post_tag','',0,5),(349,349,'post_tag','',0,1),(350,350,'post_tag','',0,1),(351,351,'post_tag','',0,1),(352,352,'post_tag','',0,1),(353,353,'post_tag','',0,1),(354,354,'post_tag','',0,1),(355,355,'post_tag','',0,2),(356,356,'post_tag','',0,1),(357,357,'post_tag','',0,1),(358,358,'post_tag','',0,1),(359,359,'post_tag','',0,1),(360,360,'post_tag','',0,1),(361,361,'post_tag','',0,1),(362,362,'post_tag','',0,1),(363,363,'post_tag','',0,1),(364,364,'post_tag','',0,1),(365,365,'post_tag','',0,1),(366,366,'post_tag','',0,1),(367,367,'post_tag','',0,1),(368,368,'post_tag','',0,1),(369,369,'post_tag','',0,1),(370,370,'post_tag','',0,1),(371,371,'post_tag','',0,1),(372,372,'post_tag','',0,1),(391,391,'category','![\"5](\"http://sothisisfitness.com/wp-content/uploads/2017/01/5-RACE-KEYS-300x300.jpg\")
With so many events out there to participate in, it can be tough to make a choice. Or maybe you\'re not sure what IS out there, and you\'re just looking for a suggestion. One of the best ways to get a solution to these problems...is to check out a race recap!\r\n\r\nI do my best to get a race recap posted after every road, trail, or obstacle course race I participate in. I also do my best to rate races according to my \"5 Keys To A Great Race\", which you can learn about here.\r\n\r\n',3,31),(390,390,'category','For the BEST podcast listening experience...we HIGHLY recommend you SUBSCRIBE!
\r\n![](\"http://sothisisfitness.com/wp-content/uploads/2017/01/subscribeonitunes-1-300x75.png\")
![](\"http://sothisisfitness.com/wp-content/uploads/2017/01/SubscribeOnRSS-300x75.png\")
\r\nOr just search \"So THIS Is Fitness\" in your favorite app!\r\n\r\nNot sure how to listen to a podcast? - Read \"How To Enjoy A Podcast In 5 Easy Steps\"\r\n\r\n![\"So](\"http://sothisisfitness.com/wp-content/uploads/2017/01/itunes_podcast_logo-1-300x300.png\")
\r\nReviews & Ratings:
\r\nPlease consider leaving a rating & review on iTunes - every single one helps bump our show up the iTunes rankings so we\'re easier to find!\r\nGuests, Requests, & Feedback:
\r\nGot a great idea? Have a topic you\'d love to hear me cover, or maybe some questions for me to address on the show? Know of someone, big-time or regular Joe, you\'d like to suggest as a guest? Email Podcast@SoTHISIsFitness.com! (no response? I promise I\'m not ignoring you! Try again at Darrell@SoTHISIsFitness.com)\r\nEpisode Archives:
\r\nEvery episode of So THIS Is Fitness is available on our feed in your podcast app of choice. Show notes for each episode are available on this page, & direct audio of each episode is in the below player. Note - listening this way DOES NOT deliver the newest episodes to you or your device as they\'re published...we do still strongly recommend you subscribe in a podcast listening app.\r\n\r\n',0,94),(392,392,'post_tag','',0,1),(393,393,'post_tag','',0,1),(394,394,'yst_prominent_words','',0,14),(395,395,'yst_prominent_words','',0,14),(396,396,'yst_prominent_words','',0,14),(397,397,'yst_prominent_words','',0,14),(398,398,'yst_prominent_words','',0,14),(399,399,'yst_prominent_words','',0,14),(400,400,'yst_prominent_words','',0,14),(401,401,'yst_prominent_words','',0,14),(402,402,'yst_prominent_words','',0,14),(403,403,'yst_prominent_words','',0,13),(404,404,'yst_prominent_words','',0,12),(405,405,'yst_prominent_words','',0,13),(406,406,'yst_prominent_words','',0,10),(407,407,'yst_prominent_words','',0,8),(408,408,'yst_prominent_words','',0,14),(409,409,'yst_prominent_words','',0,3),(410,410,'yst_prominent_words','',0,5),(411,411,'yst_prominent_words','',0,5),(412,412,'yst_prominent_words','',0,0),(413,413,'yst_prominent_words','',0,0),(414,414,'yst_prominent_words','',0,0),(415,415,'yst_prominent_words','',0,0),(416,416,'yst_prominent_words','',0,0),(417,417,'yst_prominent_words','',0,0),(418,418,'yst_prominent_words','',0,1),(419,419,'yst_prominent_words','',0,0),(420,420,'yst_prominent_words','',0,1),(421,421,'yst_prominent_words','',0,0),(422,422,'yst_prominent_words','',0,2),(423,423,'yst_prominent_words','',0,0),(424,424,'yst_prominent_words','',0,1),(425,425,'yst_prominent_words','',0,0),(426,426,'yst_prominent_words','',0,0),(427,427,'yst_prominent_words','',0,0),(428,428,'yst_prominent_words','',0,0),(429,429,'yst_prominent_words','',0,0),(430,430,'yst_prominent_words','',0,0),(431,431,'yst_prominent_words','',0,0),(432,432,'yst_prominent_words','',0,0),(433,433,'yst_prominent_words','',0,0),(434,434,'yst_prominent_words','',0,0),(435,435,'yst_prominent_words','',0,0),(436,436,'yst_prominent_words','',0,0),(437,437,'yst_prominent_words','',0,0),(438,438,'yst_prominent_words','',0,0),(439,439,'yst_prominent_words','',0,0),(440,440,'yst_prominent_words','',0,0),(441,441,'yst_prominent_words','',0,0),(442,442,'yst_prominent_words','',0,0),(443,443,'yst_prominent_words','',0,0),(444,444,'yst_prominent_words','',0,1),(445,445,'yst_prominent_words','',0,1),(446,446,'yst_prominent_words','',0,1),(447,447,'yst_prominent_words','',0,1),(448,448,'yst_prominent_words','',0,2),(449,449,'yst_prominent_words','',0,1),(450,450,'yst_prominent_words','',0,1),(451,451,'yst_prominent_words','',0,1),(452,452,'yst_prominent_words','',0,1),(453,453,'yst_prominent_words','',0,1),(454,454,'yst_prominent_words','',0,1),(455,455,'yst_prominent_words','',0,1),(456,456,'yst_prominent_words','',0,2),(457,457,'yst_prominent_words','',0,1),(458,458,'yst_prominent_words','',0,1),(459,459,'yst_prominent_words','',0,1),(460,460,'yst_prominent_words','',0,1),(461,461,'yst_prominent_words','',0,1),(462,462,'yst_prominent_words','',0,1),(463,463,'yst_prominent_words','',0,1),(464,464,'yst_prominent_words','',0,1),(465,465,'yst_prominent_words','',0,1),(466,466,'yst_prominent_words','',0,1),(467,467,'yst_prominent_words','',0,2),(468,468,'yst_prominent_words','',0,3),(469,469,'yst_prominent_words','',0,1),(470,470,'yst_prominent_words','',0,1),(471,471,'yst_prominent_words','',0,2),(472,472,'yst_prominent_words','',0,1),(473,473,'yst_prominent_words','',0,1),(474,474,'yst_prominent_words','',0,1),(475,475,'yst_prominent_words','',0,1),(476,476,'yst_prominent_words','',0,1),(477,477,'yst_prominent_words','',0,3),(478,478,'yst_prominent_words','',0,1),(479,479,'yst_prominent_words','',0,2),(480,480,'yst_prominent_words','',0,2),(481,481,'yst_prominent_words','',0,1),(482,482,'yst_prominent_words','',0,1),(483,483,'yst_prominent_words','',0,1),(484,484,'yst_prominent_words','',0,1),(485,485,'yst_prominent_words','',0,2),(486,486,'yst_prominent_words','',0,1),(487,487,'yst_prominent_words','',0,1),(488,488,'yst_prominent_words','',0,1),(489,489,'yst_prominent_words','',0,1),(490,490,'yst_prominent_words','',0,1),(491,491,'yst_prominent_words','',0,1),(492,492,'yst_prominent_words','',0,1),(493,493,'yst_prominent_words','',0,1),(494,494,'yst_prominent_words','',0,0),(495,495,'yst_prominent_words','',0,0),(496,496,'yst_prominent_words','',0,0),(497,497,'yst_prominent_words','',0,0),(498,498,'yst_prominent_words','',0,1),(499,499,'yst_prominent_words','',0,0),(500,500,'yst_prominent_words','',0,3),(501,501,'yst_prominent_words','',0,1),(502,502,'yst_prominent_words','',0,1),(503,503,'yst_prominent_words','',0,1),(504,504,'yst_prominent_words','',0,0),(505,505,'yst_prominent_words','',0,0),(506,506,'yst_prominent_words','',0,0),(507,507,'yst_prominent_words','',0,0),(508,508,'yst_prominent_words','',0,0),(509,509,'yst_prominent_words','',0,1),(510,510,'yst_prominent_words','',0,1),(511,511,'yst_prominent_words','',0,0),(512,512,'yst_prominent_words','',0,1),(513,513,'yst_prominent_words','',0,1),(514,514,'yst_prominent_words','',0,1),(515,515,'yst_prominent_words','',0,1),(516,516,'yst_prominent_words','',0,0),(517,517,'yst_prominent_words','',0,0),(518,518,'yst_prominent_words','',0,1),(519,519,'yst_prominent_words','',0,0),(520,520,'yst_prominent_words','',0,1),(521,521,'yst_prominent_words','',0,0),(522,522,'yst_prominent_words','',0,1),(523,523,'yst_prominent_words','',0,1),(524,524,'yst_prominent_words','',0,1),(525,525,'yst_prominent_words','',0,1),(526,526,'yst_prominent_words','',0,3),(527,527,'yst_prominent_words','',0,0),(528,528,'yst_prominent_words','',0,0),(529,529,'yst_prominent_words','',0,1),(530,530,'yst_prominent_words','',0,1),(531,531,'yst_prominent_words','',0,0),(532,532,'yst_prominent_words','',0,0),(533,533,'yst_prominent_words','',0,2),(534,534,'yst_prominent_words','',0,1),(535,535,'yst_prominent_words','',0,1),(536,536,'yst_prominent_words','',0,1),(537,537,'yst_prominent_words','',0,1),(538,538,'yst_prominent_words','',0,1),(539,539,'yst_prominent_words','',0,1),(540,540,'yst_prominent_words','',0,0),(541,541,'yst_prominent_words','',0,0),(542,542,'yst_prominent_words','',0,1),(543,543,'yst_prominent_words','',0,1),(544,544,'yst_prominent_words','',0,1),(545,545,'yst_prominent_words','',0,1),(546,546,'yst_prominent_words','',0,1),(547,547,'yst_prominent_words','',0,1),(548,548,'yst_prominent_words','',0,1),(549,549,'yst_prominent_words','',0,1),(550,550,'yst_prominent_words','',0,1),(551,551,'yst_prominent_words','',0,0),(552,552,'yst_prominent_words','',0,0),(553,553,'yst_prominent_words','',0,0),(554,554,'yst_prominent_words','',0,1),(555,555,'yst_prominent_words','',0,1),(556,556,'yst_prominent_words','',0,1),(557,557,'yst_prominent_words','',0,0),(558,558,'yst_prominent_words','',0,0),(559,559,'yst_prominent_words','',0,0),(560,560,'yst_prominent_words','',0,0),(561,561,'yst_prominent_words','',0,0),(562,562,'yst_prominent_words','',0,0),(563,563,'yst_prominent_words','',0,0),(564,564,'yst_prominent_words','',0,0),(565,565,'yst_prominent_words','',0,0),(566,566,'yst_prominent_words','',0,0),(567,567,'yst_prominent_words','',0,0),(568,568,'yst_prominent_words','',0,0),(569,569,'yst_prominent_words','',0,0),(570,570,'yst_prominent_words','',0,0),(571,571,'yst_prominent_words','',0,0),(572,572,'yst_prominent_words','',0,1),(573,573,'yst_prominent_words','',0,1),(574,574,'yst_prominent_words','',0,0),(575,575,'yst_prominent_words','',0,1),(576,576,'yst_prominent_words','',0,0),(577,577,'yst_prominent_words','',0,1),(578,578,'yst_prominent_words','',0,1),(579,579,'yst_prominent_words','',0,1),(580,580,'yst_prominent_words','',0,1),(581,581,'yst_prominent_words','',0,0),(582,582,'yst_prominent_words','',0,0),(583,583,'yst_prominent_words','',0,1),(584,584,'yst_prominent_words','',0,0),(585,585,'yst_prominent_words','',0,0),(586,586,'yst_prominent_words','',0,1),(587,587,'yst_prominent_words','',0,0),(588,588,'yst_prominent_words','',0,1),(589,589,'yst_prominent_words','',0,1),(590,590,'yst_prominent_words','',0,1),(591,591,'yst_prominent_words','',0,1),(592,592,'yst_prominent_words','',0,0),(593,593,'yst_prominent_words','',0,0),(594,594,'yst_prominent_words','',0,0),(595,595,'yst_prominent_words','',0,1),(596,596,'yst_prominent_words','',0,0),(597,597,'yst_prominent_words','',0,1),(598,598,'yst_prominent_words','',0,1),(599,599,'yst_prominent_words','',0,1),(600,600,'yst_prominent_words','',0,1),(601,601,'yst_prominent_words','',0,1),(602,602,'yst_prominent_words','',0,0),(603,603,'yst_prominent_words','',0,0),(604,604,'yst_prominent_words','',0,0),(605,605,'post_tag','',0,1),(606,606,'post_tag','',0,1),(607,607,'post_tag','',0,1),(608,608,'post_tag','',0,1);
/*!40000 ALTER TABLE `wp_ryff_term_taxonomy` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_termmeta`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_termmeta` (
`meta_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
`term_id` bigint(20) unsigned NOT NULL DEFAULT '0',
`meta_key` varchar(255) COLLATE utf8mb4_unicode_520_ci DEFAULT NULL,
`meta_value` longtext COLLATE utf8mb4_unicode_520_ci,
PRIMARY KEY (`meta_id`),
KEY `term_id` (`term_id`),
KEY `meta_key` (`meta_key`(191))
) ENGINE=MyISAM DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_520_ci;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_termmeta`
--
LOCK TABLES `wp_ryff_termmeta` WRITE;
/*!40000 ALTER TABLE `wp_ryff_termmeta` DISABLE KEYS */;
/*!40000 ALTER TABLE `wp_ryff_termmeta` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_terms`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_terms` (
`term_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
`name` varchar(200) COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT '',
`slug` varchar(200) COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT '',
`term_group` bigint(10) NOT NULL DEFAULT '0',
PRIMARY KEY (`term_id`),
KEY `slug` (`slug`(191)),
KEY `name` (`name`(191))
) ENGINE=MyISAM AUTO_INCREMENT=609 DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_520_ci;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_terms`
--
LOCK TABLES `wp_ryff_terms` WRITE;
/*!40000 ALTER TABLE `wp_ryff_terms` DISABLE KEYS */;
INSERT INTO `wp_ryff_terms` VALUES (378,'Main Nav','main-nav',0),(3,'Reviews','reviews',0),(4,'running','running',0),(8,'How-To','how-to',0),(221,'marathon','marathon',0),(11,'Fitness & Nutrition','fitness-nutrition',0),(12,'Health & Wellness','health-wellness',0),(224,'ultramarathon','ultramarathon',0),(228,'new year','new-year',0),(376,'Obstacle Course Race','ocr',0),(227,'motivation','motivation',0),(234,'spartan','spartan',0),(209,'product','product',0),(207,'gear','gear',0),(229,'crazy','crazy',0),(222,'recap','recap',0),(231,'OCR','ocr',0),(232,'Race','race',0),(72,'recipe','recipe',0),(223,'ultra','ultra',0),(230,'normal','normal',0),(233,'Killington','killington',0),(380,'beer','beer',0),(208,'mizuno','mizuno',0),(216,'nutrition','nutrition',0),(219,'recovery','recovery',0),(211,'running','running',0),(218,'half marathon','half-marathon',0),(217,'endurance','endurance',0),(381,'goals','goals',0),(225,'coffee','coffee',0),(379,'attitude','attitude',0),(220,'run','run',0),(214,'fitness','fitness',0),(377,'Ultramarathon','ultramarathon',0),(213,'how-to','how-to',0),(373,'Nutrition','nutrition',0),(374,'Gear','gear',0),(215,'health','health',0),(235,'success','success',0),(236,'Puroast','puroast',0),(238,'delicious','delicious',0),(239,'transformation','transformation',0),(240,'victory','victory',0),(241,'conflict','conflict',0),(242,'NE Spahtens','ne-spahtens',0),(385,'Food & Supplement','food-supplement',0),(244,'guidance','guidance',0),(245,'plan','plan',0),(246,'greatness','greatness',0),(247,'why','why',0),(248,'work','work',0),(249,'train','train',0),(250,'conquer','conquer',0),(251,'goal','goal',0),(252,'gym','gym',0),(253,'resolution','resolution',0),(254,'reason','reason',0),(255,'results','results',0),(256,'rating','rating',0),(257,'holiday','holiday',0),(258,'musings','musings',0),(259,'dessert','dessert',0),(260,'recipe','recipe',0),(261,'thanksgiving','thanksgiving',0),(262,'eat','eat',0),(263,'fear','fear',0),(264,'GMO','gmo',0),(265,'research','research',0),(266,'frustration','frustration',0),(267,'injury','injury',0),(268,'stress','stress',0),(269,'Obstacle Race','obstacle-race',0),(270,'overcome','overcome',0),(271,'journey','journey',0),(272,'focus','focus',0),(273,'prioritize','prioritize',0),(274,'time','time',0),(275,'double-booking','double-booking',0),(276,'race day','race-day',0),(277,'relay','relay',0),(278,'team','team',0),(279,'NES','nes',0),(280,'Type-One','type-one',0),(281,'road race','road-race',0),(282,'four miler','four-miler',0),(283,'motivational monday','motivational-monday',0),(284,'nonstandard','nonstandard',0),(285,'sponsor','sponsor',0),(286,'fool’s dual','fools-dual',0),(287,'playlist','playlist',0),(288,'playlist update','playlist-update',0),(289,'charity','charity',0),(290,'CogniTea','cognitea',0),(291,'wake up','wake-up',0),(292,'hump day','hump-day',0),(293,'Plymouth Rock Racing','plymouth-rock-racing',0),(294,'podium','podium',0),(295,'chia','chia',0),(296,'lose your limits','lose-your-limits',0),(297,'snow','snow',0),(298,'Uncategorized','uncategorized',0),(299,'winter','winter',0),(300,'cheat','cheat',0),(301,'limits','limits',0),(302,'music','music',0),(303,'Tune Belt','tune-belt',0),(304,'Fenway','fenway',0),(305,'Sprint','sprint',0),(306,'jogging','jogging',0),(307,'masons','masons',0),(308,'push','push',0),(309,'ftiness','ftiness',0),(310,'P90X','p90x',0),(311,'together','together',0),(312,'fundraising','fundraising',0),(313,'hydrate','hydrate',0),(314,'mind','mind',0),(315,'spirit','spirit',0),(316,'The V Foundation','the-v-foundation',0),(317,'limitations','limitations',0),(318,'personal record','personal-record',0),(319,'PR','pr',0),(320,'workout','workout',0),(321,'motivate','motivate',0),(322,'weight','weight',0),(323,'weight loss','weight-loss',0),(324,'do work','do-work',0),(325,'make it work','make-it-work',0),(326,'schedule','schedule',0),(327,'sweat','sweat',0),(328,'time management','time-management',0),(329,'Chest/Tri','chesttri',0),(330,'choices','choices',0),(331,'FitAID','fitaid',0),(332,'natural','natural',0),(333,'paleo','paleo',0),(334,'Performance','performance',0),(335,'strength','strength',0),(336,'strength training','strength-training',0),(337,'haters','haters',0),(338,'doctor','doctor',0),(339,'goldilocks','goldilocks',0),(340,'happy','happy',0),(341,'children','children',0),(342,'fat','fat',0),(382,'preparation','preparation',0),(344,'kids','kids',0),(345,'distance','distance',0),(346,'encouragement','encouragement',0),(347,'falmouth road race','falmouth-road-race',0),(348,'struggle','struggle',0),(349,'thesmoothbear','thesmoothbear',0),(350,'vlog','vlog',0),(351,'get up and go','get-up-and-go',0),(352,'go','go',0),(353,'power song','power-song',0),(354,'macro nutrient','macro-nutrient',0),(355,'fail','fail',0),(356,'myth','myth',0),(357,'scale','scale',0),(358,'weigh','weigh',0),(359,'fun','fun',0),(360,'lifting','lifting',0),(361,'napoleon complex','napoleon-complex',0),(362,'tony horton','tony-horton',0),(363,'danger','danger',0),(364,'distraction','distraction',0),(365,'hamstrings','hamstrings',0),(366,'leg day','leg-day',0),(367,'legs','legs',0),(368,'lunge','lunge',0),(369,'quadriceps','quadriceps',0),(370,'quads','quads',0),(371,'squat','squat',0),(372,'work out','work-out',0),(391,'Race Recap','racerecap',0),(390,'Podcast','podcast',0),(392,'wine','wine',0),(393,'balance','balance',0),(394,'podcast episode using the buttons','podcast-episode-using-the-buttons',0),(395,'full chat on this check','full-chat-on-this-check',0),(396,'check out the podcast episode','check-out-the-podcast-episode',0),(397,'forget to hit subscribe','forget-to-hit-subscribe',0),(398,'episode using the buttons','episode-using-the-buttons',0),(399,'check out the podcast','check-out-the-podcast',0),(400,'chat on this check','chat-on-this-check',0),(401,'working with darrell','working-with-darrell',0),(402,'forget to hit','forget-to-hit',0),(403,'hit subscribe','hit-subscribe',0),(404,'podcast episode','podcast-episode',0),(405,'full chat','full-chat',0),(406,'using the buttons','using-the-buttons',0),(407,'podcast','podcast',0),(408,'fitness','fitness',0),(409,'darrell','darrell',0),(410,'working','working',0),(411,'episode','episode',0),(412,'subscribe','subscribe',0),(413,'buttons','buttons',0),(414,'hit','hit',0),(415,'free','free',0),(416,'full','full',0),(417,'chat','chat',0),(418,'nutrition','nutrition',0),(419,'audible','audible',0),(420,'calories macros','calories-macros',0),(421,'forget','forget',0),(422,'see','see',0),(423,'right','right',0),(424,'macros','macros',0),(425,'essential oils','essential-oils',0),(426,'essential oil','essential-oil',0),(427,'listen to that podcast episode','listen-to-that-podcast-episode',0),(428,'essential','essential',0),(429,'diffusers and essential oils','diffusers-and-essential-oils',0),(430,'drops of essential oil','drops-of-essential-oil',0),(431,'essential oil aromatherapy','essential-oil-aromatherapy',0),(432,'now solutions','now-solutions',0),(433,'aromatherapy','aromatherapy',0),(434,'listen to that podcast','listen-to-that-podcast',0),(435,'oils','oils',0),(436,'drops and give','drops-and-give',0),(437,'diffusers and essential','diffusers-and-essential',0),(438,'drops of essential','drops-of-essential',0),(439,'oil','oil',0),(440,'diffuser','diffuser',0),(441,'oil diffuser','oil-diffuser',0),(442,'oil aromatherapy','oil-aromatherapy',0),(443,'water','water',0),(444,'aid station','aid-station',0),(445,'people','people',0),(446,'final mile aid station','final-mile-aid-station',0),(447,'50 mile','50-mile',0),(448,'know','know',0),(449,'course','course',0),(450,'50 and 100','50-and-100',0),(451,'50k','50k',0),(452,'mile aid station','mile-aid-station',0),(453,'mile race','mile-race',0),(454,'points','points',0),(455,'ghost train 100','ghost-train-100',0),(456,'providence marathon','providence-marathon',0),(457,'aid station volunteers','aid-station-volunteers',0),(458,'30','30',0),(459,'rail spike','rail-spike',0),(460,'work','work',0),(461,'final mile aid','final-mile-aid',0),(462,'ghost train','ghost-train',0),(463,'dark place','dark-place',0),(464,'distance','distance',0),(465,'100 mile','100-mile',0),(466,'mile 30','mile-30',0),(467,'100 miles','100-miles',0),(468,'mile','mile',0),(469,'aid stations','aid-stations',0),(470,'god','god',0),(471,'50','50',0),(472,'race report','race-report',0),(473,'100','100',0),(474,'deep','deep',0),(475,'50 miles','50-miles',0),(476,'plan','plan',0),(477,'miles','miles',0),(478,'race','race',0),(479,'marathon','marathon',0),(480,'point','point',0),(481,'community','community',0),(482,'training','training',0),(483,'knew','knew',0),(484,'time','time',0),(485,'running','running',0),(486,'pretty','pretty',0),(487,'aid','aid',0),(488,'station volunteers','station-volunteers',0),(489,'find','find',0),(490,'weekend','weekend',0),(491,'stop','stop',0),(492,'ultramarathon','ultramarathon',0),(493,'sit','sit',0),(494,'eat','eat',0),(495,'calories','calories',0),(496,'health','health',0),(497,'listen','listen',0),(498,'motivation','motivation',0),(499,'motivate','motivate',0),(500,'health and fitness','health-and-fitness',0),(501,'truly understand','truly-understand',0),(502,'understand','understand',0),(503,'fitness motivation','fitness-motivation',0),(504,'instagram','instagram',0),(505,'e-mail','e-mail',0),(506,'boost','boost',0),(507,'caffeine','caffeine',0),(508,'seek','seek',0),(509,'energy drinks','energy-drinks',0),(510,'energy','energy',0),(511,'news','news',0),(512,'energy drink','energy-drink',0),(513,'bang energy drink','bang-energy-drink',0),(514,'bang energy','bang-energy',0),(515,'drink','drink',0),(516,'amazon','amazon',0),(517,'links','links',0),(518,'weight loss','weight-loss',0),(519,'weight','weight',0),(520,'set-point theory','set-point-theory',0),(521,'theory','theory',0),(522,'set-point','set-point',0),(523,'fight to maintain','fight-to-maintain',0),(524,'body temperature','body-temperature',0),(525,'set-point weight','set-point-weight',0),(526,'fitness podcast','fitness-podcast',0),(527,'journey','journey',0),(528,'check','check',0),(529,'3 and a half','3-and-a-half',0),(530,'commitment','commitment',0),(531,'afraid','afraid',0),(532,'committing','committing',0),(533,'fitness journey','fitness-journey',0),(534,'alone','alone',0),(535,'consider','consider',0),(536,'start','start',0),(537,'10th marathon','10th-marathon',0),(538,'10th marathon finish','10th-marathon-finish',0),(539,'marathon finish','marathon-finish',0),(540,'10th','10th',0),(541,'goals','goals',0),(542,'find the time','find-the-time',0),(543,'unstoppable force','unstoppable-force',0),(544,'immovable object','immovable-object',0),(545,'force','force',0),(546,'unstoppable','unstoppable',0),(547,'fitness goals','fitness-goals',0),(548,'meal prep','meal-prep',0),(549,'warm weather','warm-weather',0),(550,'weather','weather',0),(551,'hot','hot',0),(552,'summer','summer',0),(553,'fun','fun',0),(554,'warm','warm',0),(555,'crazy','crazy',0),(556,'talk','talk',0),(557,'inadvertently sabotaging our fitness efforts','inadvertently-sabotaging-our-fitness-efforts',0),(558,'in-depth conversation about heuristics cognitive','in-depth-conversation-about-heuristics-cognitive',0),(559,'talk procrastination and national running','talk-procrastination-and-national-running',0),(560,'conversation about heuristics cognitive bias','conversation-about-heuristics-cognitive-bias',0),(561,'friend of the show ben\'s','friend-of-the-show-bens',0),(562,'procrastination and national running','procrastination-and-national-running',0),(563,'sabotaging our fitness efforts','sabotaging-our-fitness-efforts',0),(564,'inadvertently sabotaging our fitness','inadvertently-sabotaging-our-fitness',0),(565,'conversation about heuristics cognitive','conversation-about-heuristics-cognitive',0),(566,'in-depth conversation about heuristics','in-depth-conversation-about-heuristics',0),(567,'talk procrastination and national','talk-procrastination-and-national',0),(568,'ride in the great cycle','ride-in-the-great-cycle',0),(569,'heuristics cognitive bias','heuristics-cognitive-bias',0),(570,'show ben\'s ride','show-bens-ride',0),(571,'friend of the show','friend-of-the-show',0),(572,'great cycle challenge','great-cycle-challenge',0),(573,'cycle challenge','cycle-challenge',0),(574,'great cycle','great-cycle',0),(575,'fitness efforts','fitness-efforts',0),(576,'episode 83','episode-83',0),(577,'deep dive','deep-dive',0),(578,'health fitness efforts','health-fitness-efforts',0),(579,'health fitness','health-fitness',0),(580,'cognitive bias','cognitive-bias',0),(581,'price','price',0),(582,'cheap','cheap',0),(583,'free and cheap','free-and-cheap',0),(584,'free and cheap fitness','free-and-cheap-fitness',0),(585,'cheap fitness','cheap-fitness',0),(586,'carrot and the stick','carrot-and-the-stick',0),(587,'stick','stick',0),(588,'cheap and no commitment fitness','cheap-and-no-commitment-fitness',0),(589,'free cheap and no commitment','free-cheap-and-no-commitment',0),(590,'commitment fitness options','commitment-fitness-options',0),(591,'cheap and no commitment','cheap-and-no-commitment',0),(592,'free cheap','free-cheap',0),(593,'fitness options','fitness-options',0),(594,'commitment fitness','commitment-fitness',0),(595,'cardio','cardio',0),(596,'treadmills and bikes','treadmills-and-bikes',0),(597,'heart','heart',0),(598,'heart disease','heart-disease',0),(599,'disease','disease',0),(600,'strong and healthy','strong-and-healthy',0),(601,'heart health','heart-health',0),(602,'support','support',0),(603,'life','life',0),(604,'thought','thought',0),(605,'training','training',0),(606,'mother','mother',0),(607,'baby','baby',0),(608,'motherhood','motherhood',0);
/*!40000 ALTER TABLE `wp_ryff_terms` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_usermeta`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_usermeta` (
`umeta_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
`user_id` bigint(20) unsigned NOT NULL DEFAULT '0',
`meta_key` varchar(255) COLLATE utf8mb4_unicode_520_ci DEFAULT NULL,
`meta_value` longtext COLLATE utf8mb4_unicode_520_ci,
PRIMARY KEY (`umeta_id`),
KEY `user_id` (`user_id`),
KEY `meta_key` (`meta_key`(191))
) ENGINE=MyISAM AUTO_INCREMENT=83 DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_520_ci;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_usermeta`
--
LOCK TABLES `wp_ryff_usermeta` WRITE;
/*!40000 ALTER TABLE `wp_ryff_usermeta` DISABLE KEYS */;
INSERT INTO `wp_ryff_usermeta` VALUES (1,1,'nickname','DWMcTague'),(2,1,'first_name',''),(3,1,'last_name',''),(4,1,'description',''),(5,1,'rich_editing','true'),(6,1,'comment_shortcuts','false'),(7,1,'admin_color','fresh'),(8,1,'use_ssl','0'),(9,1,'show_admin_bar_front','true'),(10,1,'locale',''),(11,1,'wp_ryff_capabilities','a:1:{s:13:\"administrator\";b:1;}'),(12,1,'wp_ryff_user_level','10'),(13,1,'dismissed_wp_pointers','omapi_please_connect_notice,addtoany_settings_pointer,adrotatefree_38963,adrotatefree_39063,adrotatefree_39164,text_widget_custom_html,wp496_privacy,adrotatefree_39264'),(14,1,'show_welcome_panel','0'),(15,1,'session_tokens','a:2:{s:64:\"658cc470e9d2681c57ee29e980dbd893c99d816dec367f6c3738b151e361f2b6\";a:4:{s:10:\"expiration\";i:1537892088;s:2:\"ip\";s:13:\"173.69.60.137\";s:2:\"ua\";s:115:\"Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/68.0.3440.106 Safari/537.36\";s:5:\"login\";i:1537719288;}s:64:\"f030b281ce599b26889cb7f527afad8450e34e9c3f3bc28a7a47d7b7f74ebead\";a:4:{s:10:\"expiration\";i:1537976566;s:2:\"ip\";s:13:\"173.69.60.137\";s:2:\"ua\";s:115:\"Mozilla/5.0 (Windows NT 10.0; Win64; x64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/69.0.3497.100 Safari/537.36\";s:5:\"login\";i:1537803766;}}'),(82,1,'wp_ryff_wpseo-outdated-yoast-seo-plugin-yoast-seo-premium','seen'),(76,1,'wpseo_seen_about_version','5.6'),(71,1,'wpseo-dismiss-yoast-seo-premium','seen'),(72,1,'wpseo-remove-upsell-notice','1'),(58,1,'wp_ryff_media_library_mode','grid'),(55,2,'wp_ryff_dashboard_quick_press_last_post_id','667'),(16,1,'jpo_tracks_anon_id','jpo:+BofGI760LXT/KBQTI9hP5zm'),(17,1,'wp_ryff_dashboard_quick_press_last_post_id','1864'),(18,1,'hu_last_tgmpa_notice','a:2:{s:7:\"version\";s:5:\"3.3.3\";s:13:\"dismiss_count\";i:0;}'),(19,1,'sb_instagram_ignore_notice_2016','true'),(20,1,'jetpack_tracks_wpcom_id','115040126'),(35,1,'closedpostboxes_rttpg','a:2:{i:0;s:29:\"generate_page_header_meta_box\";i:1;s:18:\"powerpress-podcast\";}'),(36,1,'metaboxhidden_rttpg','a:1:{i:0;s:7:\"slugdiv\";}'),(22,1,'powerpress_user','a:1:{s:19:\"dashboard_installed\";i:2;}'),(23,1,'_yoast_wpseo_profile_updated','1483967185'),(24,1,'wp_ryff_user-settings','libraryContent=browse&hidetb=1&editor=tinymce&advImgDetails=show&editor_plain_text_paste_warning=2&align=right&mfold=o&editor_expand=on&urlbutton=custom&imgsize=medium'),(25,1,'wp_ryff_user-settings-time','1535823187'),(27,1,'metaboxhidden_dashboard','a:4:{i:0;s:18:\"jetpack-onboarding\";i:1;s:21:\"dashboard_quick_press\";i:2;s:17:\"dashboard_primary\";i:3;s:19:\"dashboard_right_now\";}'),(28,1,'closedpostboxes_page','a:3:{i:0;s:10:\"postcustom\";i:1;s:16:\"commentstatusdiv\";i:2;s:9:\"authordiv\";}'),(29,1,'metaboxhidden_page','a:2:{i:0;s:7:\"slugdiv\";i:1;s:9:\"authordiv\";}'),(32,1,'closedpostboxes_post','a:5:{i:0;s:30:\"_generate_use_sections_metabox\";i:1;s:11:\"shareaholic\";i:2;s:32:\"generate_layout_options_meta_box\";i:3;s:10:\"postcustom\";i:4;s:29:\"generate_page_header_meta_box\";}'),(33,1,'metaboxhidden_post','a:0:{}'),(30,1,'closedpostboxes_dashboard','a:2:{i:0;s:22:\"mc_mm_dashboard_widget\";i:1;s:21:\"dashboard_quick_press\";}'),(31,1,'meta-box-order_dashboard','a:4:{s:6:\"normal\";s:54:\"gadwp-widget,dashboard_activity,mc_mm_dashboard_widget\";s:4:\"side\";s:87:\"dashboard_quick_press,wpseo-dashboard-overview,dashboard_primary,jetpack_summary_widget\";s:7:\"column3\";s:40:\"dashboard_right_now,blc_dashboard_widget\";s:7:\"column4\";s:0:\"\";}'),(34,1,'sgg-tutorial_was_showed','1'),(37,1,'managenav-menuscolumnshidden','a:4:{i:0;s:11:\"link-target\";i:1;s:15:\"title-attribute\";i:2;s:3:\"xfn\";i:3;s:11:\"description\";}'),(38,1,'metaboxhidden_nav-menus','a:2:{i:0;s:12:\"add-post_tag\";i:1;s:15:\"add-post_format\";}'),(39,1,'nav_menu_recently_edited','378'),(40,2,'nickname','CardigansAndCardio'),(41,2,'first_name','Megan'),(42,2,'last_name','McTague'),(43,2,'description',''),(44,2,'rich_editing','true'),(45,2,'comment_shortcuts','false'),(46,2,'admin_color','fresh'),(47,2,'use_ssl','0'),(48,2,'show_admin_bar_front','true'),(49,2,'locale',''),(50,2,'wp_ryff_capabilities','a:1:{s:6:\"editor\";b:1;}'),(51,2,'wp_ryff_user_level','7'),(52,2,'_yoast_wpseo_profile_updated','1484438368'),(53,2,'dismissed_wp_pointers',''),(64,1,'meta-box-order_post','a:3:{s:4:\"side\";s:125:\"_generate_use_sections_metabox,formatdiv,submitdiv,categorydiv,postimagediv,generate_de_meta_box,tagsdiv-post_tag,shareaholic\";s:6:\"normal\";s:198:\"generate_layout_options_meta_box,_generate_sections_metabox,postexcerpt,trackbacksdiv,wpseo_meta,postcustom,generate_page_header_meta_box,commentstatusdiv,slugdiv,authordiv,tm-scheduler,revisionsdiv\";s:8:\"advanced\";s:12:\"sharing_meta\";}'),(65,1,'screen_layout_post','2'),(73,1,'show_try_gutenberg_panel','0');
/*!40000 ALTER TABLE `wp_ryff_usermeta` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_users`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_users` (
`ID` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
`user_login` varchar(60) COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT '',
`user_pass` varchar(255) COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT '',
`user_nicename` varchar(50) COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT '',
`user_email` varchar(100) COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT '',
`user_url` varchar(100) COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT '',
`user_registered` datetime NOT NULL DEFAULT '0000-00-00 00:00:00',
`user_activation_key` varchar(255) COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT '',
`user_status` int(11) NOT NULL DEFAULT '0',
`display_name` varchar(250) COLLATE utf8mb4_unicode_520_ci NOT NULL DEFAULT '',
PRIMARY KEY (`ID`),
KEY `user_login_key` (`user_login`),
KEY `user_nicename` (`user_nicename`),
KEY `user_email` (`user_email`)
) ENGINE=MyISAM AUTO_INCREMENT=3 DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_520_ci;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_users`
--
LOCK TABLES `wp_ryff_users` WRITE;
/*!40000 ALTER TABLE `wp_ryff_users` DISABLE KEYS */;
INSERT INTO `wp_ryff_users` VALUES (1,'DWMcTague','$P$B4pwnejkrZpe.HvVjsD3jOEuURFaZ51','dwmctague','dwmctague@gmail.com','','2017-01-01 19:59:26','',0,'DWMcTague'),(2,'CardigansAndCardio','$P$BI372M2HM4QKax8qxXNQRZOcmBkP5R0','cardigansandcardio','megan.f.mctague@gmail.com','','2017-01-14 23:59:28','',0,'Megan McTague');
/*!40000 ALTER TABLE `wp_ryff_users` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_wd_fb_data`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_wd_fb_data` (
`id` bigint(20) NOT NULL AUTO_INCREMENT,
`fb_id` int(11) NOT NULL,
`from` varchar(32) NOT NULL,
`object_id` varchar(64) NOT NULL,
`name` text CHARACTER SET utf16 COLLATE utf16_bin,
`description` mediumtext CHARACTER SET utf16 COLLATE utf16_bin,
`type` varchar(32) NOT NULL,
`message` mediumtext CHARACTER SET utf16 COLLATE utf16_bin,
`story` mediumtext NOT NULL,
`place` mediumtext NOT NULL,
`message_tags` mediumtext NOT NULL,
`with_tags` mediumtext NOT NULL,
`story_tags` mediumtext NOT NULL,
`status_type` mediumtext NOT NULL,
`link` mediumtext NOT NULL,
`source` mediumtext NOT NULL,
`thumb_url` varchar(512) NOT NULL,
`main_url` varchar(512) NOT NULL,
`width` varchar(32) NOT NULL,
`height` varchar(32) NOT NULL,
`created_time` varchar(64) NOT NULL,
`updated_time` varchar(64) NOT NULL,
`created_time_number` bigint(255) NOT NULL,
`reactions` text NOT NULL,
`comments` text NOT NULL,
`shares` text NOT NULL,
`attachments` text NOT NULL,
`who_post` text NOT NULL,
PRIMARY KEY (`id`)
) ENGINE=MyISAM AUTO_INCREMENT=12 DEFAULT CHARSET=utf8;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_wd_fb_data`
--
LOCK TABLES `wp_ryff_wd_fb_data` WRITE;
/*!40000 ALTER TABLE `wp_ryff_wd_fb_data` DISABLE KEYS */;
INSERT INTO `wp_ryff_wd_fb_data` VALUES (1,1,'147596125430477','147596125430477_629418267248258','So THIS Is Fitness: #19 - 2017, Goalsetting, & Getting Uncomfortable','�If you\'re going to get somewhere...you have to know how to get there. In order to know HOW to get there... don\'t you first have to know WHERE it actually is you\'re going? Welcome to the reason why New Year\'s (fitness) resolutions fail - all this ambition backed by no goal and no plan. S…','link','Sometimes we have to step outside our comfort zone to achieve the REAL success. Enough with the low-hanging fruit...it\'s time to step it up, people. \n\nPodcast Ep. 19 - 2017, Goalsetting, & Getting Uncomfortable ---NOW AVAILABLE for download! Subscribe to get all the episodes direct to your device :)\n\nWhat are YOUR goals for 2017? Share them here and let\'s keep each other accountable!','','','','','','shared_story','http://sothisisfitness.libsyn.com/19-2017-goalsetting-getting-uncomfortable?tdest_id=454665','','','','','','2017-01-05T08:01:18+0000','2017-01-05T08:01:18+0000',1483603278,'','{\"data\":[],\"summary\":{\"order\":\"ranked\",\"total_count\":0,\"can_comment\":false}}','','{\"data\":[{\"description\":\"\\ufffdIf you\'re going to get somewhere...you have to know how to get there. In order to know HOW to get there... don\'t you first have to know WHERE it actually is you\'re going?\\u00a0 Welcome to the reason why New Year\'s (fitness) resolutions fail - all this ambition backed by no goal and no plan.\\u00a0 S\\u2026\",\"media\":{\"image\":{\"height\":720,\"src\":\"https:\\/\\/external.xx.fbcdn.net\\/safe_image.php?d=AQBMohzQ6rZszYDZ&w=720&h=720&url=http%3A%2F%2Fstatic.libsyn.com%2Fp%2Fassets%2Fe%2F0%2F2%2Fb%2Fe02b70f3522c984d%2FIMG_20161227_152320.jpg&cfs=1&sx=0&sy=86&sw=2449&sh=2449&_nc_hash=AQC6kz0tEeVIsf40\",\"width\":720}},\"target\":{\"url\":\"http:\\/\\/www.facebook.com\\/l.php?u=http%3A%2F%2Fsothisisfitness.libsyn.com%2F19-2017-goalsetting-getting-uncomfortable%3Ftdest_id%3D454665&h=ATMD7IzmO_M8FduZ6RerW7lVE_wb_Vo1YbjU58Sjn8xn66QBHs5UnN6wfKuRw_SeyaKbOLIcFo2azFxEweIEZsWb8vgysnzFt8MQX1AEBlK_Yyo4xol4Xx0&s=1&enc=AZM1QY0XSXqvmjstRTaqE-GdXYcdi3UyqVJaxBltY5dDXMiUUhyAEU_3hu8OAGbg1snDPO_kyIaStRcQfjgGVMpT\"},\"title\":\"So THIS Is Fitness: #19 - 2017, Goalsetting, & Getting Uncomfortable\",\"type\":\"share\",\"url\":\"http:\\/\\/www.facebook.com\\/l.php?u=http%3A%2F%2Fsothisisfitness.libsyn.com%2F19-2017-goalsetting-getting-uncomfortable%3Ftdest_id%3D454665&h=ATMD7IzmO_M8FduZ6RerW7lVE_wb_Vo1YbjU58Sjn8xn66QBHs5UnN6wfKuRw_SeyaKbOLIcFo2azFxEweIEZsWb8vgysnzFt8MQX1AEBlK_Yyo4xol4Xx0&s=1&enc=AZM1QY0XSXqvmjstRTaqE-GdXYcdi3UyqVJaxBltY5dDXMiUUhyAEU_3hu8OAGbg1snDPO_kyIaStRcQfjgGVMpT\"}]}','{\"picture\":{\"data\":{\"is_silhouette\":false,\"url\":\"https:\\/\\/scontent.xx.fbcdn.net\\/v\\/t1.0-1\\/p50x50\\/10646914_303690226487732_1351009337725949478_n.png?oh=084ae284e7721f000c32c8f5b5e8b05b&oe=58E55802\"}},\"name\":\"So THIS Is Fitness\",\"link\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/\",\"id\":\"147596125430477\"}'),(2,1,'147596125430477','147596125430477_626216824235069','Podcast','For the BEST podcast listening experience...we HIGHLY recommend you SUBSCRIBE! Find the So THIS Is Fitness podcast & Subscribe via the l...','link','The New England Spahtens are TAKING OVER! They\'ve just won \"Best Regional Club\" in Mud Run Guide\'s \"Best of OCR 2016\"! I\'ve got Paul Jones on the podcast to talk about the NE Spahtens, Obstacle Course Racing, and what its all about. \n\nThen...I bleed into New Year\'s talk...because it has to be said. Trust me. \n\nSubscribe to the \"So THIS Is Fitness\" podcast now to get episode 18!','','','[{\"id\":\"371692119585807\",\"name\":\"New England Spahtens\",\"type\":\"page\",\"offset\":4,\"length\":20},{\"id\":\"222025587892740\",\"name\":\"Mud Run Guide\",\"type\":\"page\",\"offset\":83,\"length\":13},{\"id\":\"10154973971218338\",\"name\":\"Paul Jones\",\"type\":\"user\",\"offset\":128,\"length\":10},{\"id\":\"147596125430477\",\"name\":\"So THIS Is Fitness\",\"type\":\"page\",\"offset\":330,\"length\":18}]','','','shared_story','http://www.sothisisfitness.com/podcast','','','','','','2016-12-29T12:30:56+0000','2016-12-29T14:19:44+0000',1483014656,'','{\"data\":[{\"created_time\":\"2016-12-29T12:34:38+0000\",\"from\":{\"name\":\"So THIS Is Fitness\",\"id\":\"147596125430477\"},\"like_count\":0,\"message\":\"Not sure what a podcast is, or how to listen? Check out www.SoTHISIsFitness.com\\/howtopodcast !\",\"comment_count\":0,\"id\":\"626216824235069_626218334234918\"},{\"created_time\":\"2016-12-29T14:19:07+0000\",\"from\":{\"name\":\"Tip Thirakoun-Semidey\",\"id\":\"10211670771031352\"},\"like_count\":3,\"message\":\"Mario Da Silva & Anthony Semidey representing again! \\ud83d\\ude18\",\"comment_count\":1,\"id\":\"626216824235069_626254724231279\"}],\"paging\":{\"cursors\":{\"before\":\"MgZDZD\",\"after\":\"MQZDZD\"}},\"summary\":{\"order\":\"ranked\",\"total_count\":2,\"can_comment\":false}}','{\"count\":10}','{\"data\":[{\"description\":\"For the BEST podcast listening experience...we HIGHLY recommend you SUBSCRIBE! Find the So THIS Is Fitness podcast & Subscribe via the l...\",\"media\":{\"image\":{\"height\":720,\"src\":\"https:\\/\\/external.xx.fbcdn.net\\/safe_image.php?d=AQARNTNCmvNZCwYv&w=720&h=720&url=http%3A%2F%2Fstatic.libsyn.com%2Fp%2Fassets%2Ff%2Fb%2Fe%2Fe%2Ffbee578c1a060656%2Fwordswag_1482994002896.jpg&cfs=1&sx=1&sy=0&sw=2047&sh=2047&_nc_hash=AQCB0lE4XhW0gnFY\",\"width\":720}},\"target\":{\"url\":\"http:\\/\\/www.facebook.com\\/l.php?u=http%3A%2F%2Fwww.sothisisfitness.com%2Fpodcast&h=ATNouT0XxQ5xnhgJOb6x50iDeMIHj5cw0q9Cg6Ob4B3JyZI_mgyRxK_QIgFRb41kWpmogPyX_GrJQzKqzuF-xyQr9w5vdjMfRbXww58YvihcmgJNf7oAKU4&s=1&enc=AZN-wkIwuCT49MG21rlyuzOWMBftZDcHiYNanFSQHE7Xji1J-mNr-tL2OoTFLJG1JQxr7jg8HVDs4dtSVmhJ61IH\"},\"title\":\"Podcast\",\"type\":\"share\",\"url\":\"http:\\/\\/www.facebook.com\\/l.php?u=http%3A%2F%2Fwww.sothisisfitness.com%2Fpodcast&h=ATNouT0XxQ5xnhgJOb6x50iDeMIHj5cw0q9Cg6Ob4B3JyZI_mgyRxK_QIgFRb41kWpmogPyX_GrJQzKqzuF-xyQr9w5vdjMfRbXww58YvihcmgJNf7oAKU4&s=1&enc=AZN-wkIwuCT49MG21rlyuzOWMBftZDcHiYNanFSQHE7Xji1J-mNr-tL2OoTFLJG1JQxr7jg8HVDs4dtSVmhJ61IH\"}]}','{\"picture\":{\"data\":{\"is_silhouette\":false,\"url\":\"https:\\/\\/scontent.xx.fbcdn.net\\/v\\/t1.0-1\\/p50x50\\/10646914_303690226487732_1351009337725949478_n.png?oh=084ae284e7721f000c32c8f5b5e8b05b&oe=58E55802\"}},\"name\":\"So THIS Is Fitness\",\"link\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/\",\"id\":\"147596125430477\"}'),(3,1,'147596125430477','147596125430477_625931080930310','Timeline Photos','','photo','Got a good run in two days in a row now! The treadmill is NOT the \"dreadmill\" and is NOT your enemy! At least... It doesn\'t have to be.\n\nEmbrace the treadmill! It\'s a great way to do sprints/intervals/repeats (like in the pic!) or just a nice temperature-controlled workout. It\'s only awful if you MAKE it awful - attitude is everything.\n\nHow is YOUR relationship with the treadmill? Tag a friend that needs to get with the program & ❤️ the \'mill!','','','','','','added_photos','https://www.facebook.com/sothisisfitness/photos/a.147921178731305.1073741829.147596125430477/625931080930310/?type=3','','','','','','2016-12-28T21:31:53+0000','2016-12-29T00:00:36+0000',1482960713,'','{\"data\":[{\"created_time\":\"2016-12-29T00:00:36+0000\",\"from\":{\"name\":\"Alex Ameen\",\"id\":\"10208660288448053\"},\"like_count\":1,\"message\":\"so one winter I did like 70% of my runs on the treadmill and ended up having an AWESOME spring\\/summer race season! this one looks fancy! keep it up!\",\"comment_count\":0,\"id\":\"625931080930310_625969904259761\"}],\"paging\":{\"cursors\":{\"before\":\"MQZDZD\",\"after\":\"MQZDZD\"}},\"summary\":{\"order\":\"ranked\",\"total_count\":1,\"can_comment\":false}}','','{\"data\":[{\"description\":\"Got a good run in two days in a row now! The treadmill is NOT the \\\"dreadmill\\\" and is NOT your enemy! At least... It doesn\'t have to be.\\n\\nEmbrace the treadmill! It\'s a great way to do sprints\\/intervals\\/repeats (like in the pic!) or just a nice temperature-controlled workout. It\'s only awful if you MAKE it awful - attitude is everything.\\n\\nHow is YOUR relationship with the treadmill? Tag a friend that needs to get with the program & \\u2764\\ufe0f the \'mill!\",\"media\":{\"image\":{\"height\":720,\"src\":\"https:\\/\\/scontent.xx.fbcdn.net\\/v\\/t1.0-9\\/p720x720\\/15741027_625931080930310_2723862611549018441_n.jpg?oh=41ef095fcf40663a5797fc31d1bc074c&oe=58E45EE3\",\"width\":720}},\"target\":{\"id\":\"625931080930310\",\"url\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/photos\\/a.147921178731305.1073741829.147596125430477\\/625931080930310\\/?type=3\"},\"title\":\"Timeline Photos\",\"type\":\"photo\",\"url\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/photos\\/a.147921178731305.1073741829.147596125430477\\/625931080930310\\/?type=3\"}]}','{\"picture\":{\"data\":{\"is_silhouette\":false,\"url\":\"https:\\/\\/scontent.xx.fbcdn.net\\/v\\/t1.0-1\\/p50x50\\/10646914_303690226487732_1351009337725949478_n.png?oh=084ae284e7721f000c32c8f5b5e8b05b&oe=58E55802\"}},\"name\":\"So THIS Is Fitness\",\"link\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/\",\"id\":\"147596125430477\"}'),(4,1,'147596125430477','147596125430477_624897724366979','Timeline Photos','','photo','Need some Monday Motivation? Check out Katrina\'s story on Episode 17 of the podcast! She lost 150 lbs, became a role model & coach for young girls through Girls on the Run - Maine, and even finished her first marathon - Millinocket Marathon & Half!\n\nFind \"So THIS Is Fitness\" in iTunes or wherever you download podcasts. Subscribe & check out Katrina\'s story!\n\nOr visit http://www.sothisisfitness.com/2016/12/17-true-triumph-katrina-white.html ?','','','[{\"id\":\"241283255936386\",\"name\":\"Girls on the Run - Maine\",\"type\":\"page\",\"offset\":155,\"length\":24},{\"id\":\"268534966874392\",\"name\":\"Millinocket Marathon & Half\",\"type\":\"page\",\"offset\":220,\"length\":27}]','','','added_photos','https://www.facebook.com/sothisisfitness/photos/a.147921178731305.1073741829.147596125430477/624897724366979/?type=3','','','','','','2016-12-26T12:56:40+0000','2016-12-26T13:05:13+0000',1482757000,'','{\"data\":[{\"created_time\":\"2016-12-26T13:05:13+0000\",\"from\":{\"name\":\"Shelly Landry\",\"id\":\"10158108983575311\"},\"like_count\":1,\"message\":\"That\'s how us Maine girls do it!! Congratulations Katrina!!\",\"comment_count\":0,\"id\":\"624897724366979_624899894366762\"}],\"paging\":{\"cursors\":{\"before\":\"MQZDZD\",\"after\":\"MQZDZD\"}},\"summary\":{\"order\":\"ranked\",\"total_count\":1,\"can_comment\":false}}','{\"count\":3}','{\"data\":[{\"description\":\"Need some Monday Motivation? Check out Katrina\'s story on Episode 17 of the podcast! She lost 150 lbs, became a role model & coach for young girls through Girls on the Run - Maine, and even finished her first marathon - Millinocket Marathon & Half!\\n\\nFind \\\"So THIS Is Fitness\\\" in iTunes or wherever you download podcasts. Subscribe & check out Katrina\'s story!\\n\\nOr visit http:\\/\\/www.sothisisfitness.com\\/2016\\/12\\/17-true-triumph-katrina-white.html \\ud83d\\ude00\",\"description_tags\":[{\"id\":\"241283255936386\",\"length\":24,\"name\":\"Girls on the Run - Maine\",\"offset\":155,\"type\":\"page\"},{\"id\":\"268534966874392\",\"length\":27,\"name\":\"Millinocket Marathon & Half\",\"offset\":220,\"type\":\"page\"}],\"media\":{\"image\":{\"height\":720,\"src\":\"https:\\/\\/scontent.xx.fbcdn.net\\/v\\/t1.0-9\\/p720x720\\/15726418_624897724366979_3827477020829428044_n.jpg?oh=8a58cb6f97af6616aba0256900701b04&oe=59212C74\",\"width\":720}},\"target\":{\"id\":\"624897724366979\",\"url\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/photos\\/a.147921178731305.1073741829.147596125430477\\/624897724366979\\/?type=3\"},\"title\":\"Timeline Photos\",\"type\":\"photo\",\"url\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/photos\\/a.147921178731305.1073741829.147596125430477\\/624897724366979\\/?type=3\"}]}','{\"picture\":{\"data\":{\"is_silhouette\":false,\"url\":\"https:\\/\\/scontent.xx.fbcdn.net\\/v\\/t1.0-1\\/p50x50\\/10646914_303690226487732_1351009337725949478_n.png?oh=084ae284e7721f000c32c8f5b5e8b05b&oe=58E55802\"}},\"name\":\"So THIS Is Fitness\",\"link\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/\",\"id\":\"147596125430477\"}'),(5,1,'147596125430477','147596125430477_624518304404921','Timeline Photos','','photo','It\'s SUNDAY RUNDAY! Even on Christmas morning, still gotta make it happen ???? I mean, I had to test out my brand new lime green base layer, right? ??\n\nSnuck in a quick 2.5 miles with Mom before venturing off to see family. Did YOU run today? Let\'s share it (got a pic?!), and maybe keep each other accountable ?','','','','','','added_photos','https://www.facebook.com/sothisisfitness/photos/a.147921178731305.1073741829.147596125430477/624518304404921/?type=3','','','','','','2016-12-25T15:18:15+0000','2016-12-25T15:37:24+0000',1482679095,'','{\"data\":[{\"created_time\":\"2016-12-25T15:25:43+0000\",\"from\":{\"name\":\"So THIS Is Fitness\",\"id\":\"147596125430477\"},\"like_count\":0,\"message\":\"Coach Kari? Katrina? Gettin\' it done, ladies? \\ud83d\\ude1c\",\"comment_count\":3,\"id\":\"624518304404921_624520954404656\"},{\"created_time\":\"2016-12-25T15:27:51+0000\",\"from\":{\"name\":\"Katrina Brynn White\",\"id\":\"10157986848105585\"},\"like_count\":1,\"message\":\"Quick 3 miles this morning :-)\",\"comment_count\":4,\"id\":\"624518304404921_624523627737722\"}],\"paging\":{\"cursors\":{\"before\":\"MgZDZD\",\"after\":\"MQZDZD\"}},\"summary\":{\"order\":\"ranked\",\"total_count\":2,\"can_comment\":false}}','','{\"data\":[{\"description\":\"It\'s SUNDAY RUNDAY! Even on Christmas morning, still gotta make it happen \\ud83d\\ude00\\ud83d\\ude0e\\ud83d\\udcaa\\ud83c\\udfc3 I mean, I had to test out my brand new lime green base layer, right? \\ud83d\\ude02\\ud83d\\ude02\\n\\nSnuck in a quick 2.5 miles with Mom before venturing off to see family. Did YOU run today? Let\'s share it (got a pic?!), and maybe keep each other accountable \\ud83d\\ude09\",\"media\":{\"image\":{\"height\":720,\"src\":\"https:\\/\\/scontent.xx.fbcdn.net\\/v\\/t1.0-9\\/p720x720\\/15727294_624518304404921_6887426950636321423_n.jpg?oh=0cc827f449eb2292588204bd966b0b26&oe=58DCF3CF\",\"width\":720}},\"target\":{\"id\":\"624518304404921\",\"url\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/photos\\/a.147921178731305.1073741829.147596125430477\\/624518304404921\\/?type=3\"},\"title\":\"Timeline Photos\",\"type\":\"photo\",\"url\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/photos\\/a.147921178731305.1073741829.147596125430477\\/624518304404921\\/?type=3\"}]}','{\"picture\":{\"data\":{\"is_silhouette\":false,\"url\":\"https:\\/\\/scontent.xx.fbcdn.net\\/v\\/t1.0-1\\/p50x50\\/10646914_303690226487732_1351009337725949478_n.png?oh=084ae284e7721f000c32c8f5b5e8b05b&oe=58E55802\"}},\"name\":\"So THIS Is Fitness\",\"link\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/\",\"id\":\"147596125430477\"}'),(6,1,'147596125430477','147596125430477_624184107771674','Timeline Photos','','photo','Merry Christmas from my fit family to yours!\n\nRemember that Christmas Eve morning family run my dad suggested in episode 17 of the podcast? THAT HAPPENED right after this pic!\n\nAre you traveling for the holidays? We\'re heading out now to Grandma\'s house!','','','','','','added_photos','https://www.facebook.com/sothisisfitness/photos/a.147921178731305.1073741829.147596125430477/624184107771674/?type=3','','','','','','2016-12-24T21:40:51+0000','2016-12-24T21:40:51+0000',1482615651,'','{\"data\":[],\"summary\":{\"order\":\"ranked\",\"total_count\":0,\"can_comment\":false}}','','{\"data\":[{\"description\":\"Merry Christmas from my fit family to yours!\\n\\nRemember that Christmas Eve morning family run my dad suggested in episode 17 of the podcast? THAT HAPPENED right after this pic!\\n\\nAre you traveling for the holidays? We\'re heading out now to Grandma\'s house!\",\"media\":{\"image\":{\"height\":720,\"src\":\"https:\\/\\/scontent.xx.fbcdn.net\\/v\\/t1.0-9\\/p720x720\\/15697278_624184107771674_8035029037959342099_n.jpg?oh=700b1e1ad6578868fcb5a471dd391b4f&oe=591C64A3\",\"width\":720}},\"target\":{\"id\":\"624184107771674\",\"url\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/photos\\/a.147921178731305.1073741829.147596125430477\\/624184107771674\\/?type=3\"},\"title\":\"Timeline Photos\",\"type\":\"photo\",\"url\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/photos\\/a.147921178731305.1073741829.147596125430477\\/624184107771674\\/?type=3\"}]}','{\"picture\":{\"data\":{\"is_silhouette\":false,\"url\":\"https:\\/\\/scontent.xx.fbcdn.net\\/v\\/t1.0-1\\/p50x50\\/10646914_303690226487732_1351009337725949478_n.png?oh=084ae284e7721f000c32c8f5b5e8b05b&oe=58E55802\"}},\"name\":\"So THIS Is Fitness\",\"link\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/\",\"id\":\"147596125430477\"}'),(7,1,'147596125430477','147596125430477_623053684551383','Podcast','So THIS Is Fitness - The Podcast Find all our episodes in the player below. Stream it there or hit the \"download\" button! The best way...','link','The time has come! Podcast Ep. 17 is now LIVE. Our guest, Katrina, is a TRUE triumph! She shares her AMAZING story - 150 lb weight loss, first marathon conquered, life changed for the better...and now she\'s inspiring the next generation!\n\nListen now to share in Katrina\'s journey as she teaches us an important truth - You CAN do it...no matter what \"it\" is. Be sure to subscribe to get this episode as well as all our inspiring guests to come. Learn more at www.SoTHISIsFitness.com/podcast\n\nTag a friend, share, and let\'s spread Katrina\'s story!\n\nNot sure how to listen or subscribe to a podcast? Not even sure what a \"podcast\" is? DON\'T MISS OUT! Go to www.SoTHISIsFitness.com/howtopodcast to learn!','','','[{\"id\":\"10157986848105585\",\"name\":\"Katrina Brynn White\",\"type\":\"user\",\"offset\":58,\"length\":7}]','','','shared_story','http://www.sothisisfitness.com/podcast','','','','','','2016-12-22T11:59:52+0000','2016-12-22T14:30:24+0000',1482407992,'','{\"data\":[{\"created_time\":\"2016-12-22T14:27:54+0000\",\"from\":{\"name\":\"Katrina Brynn White\",\"id\":\"10157986848105585\"},\"like_count\":2,\"message\":\"Kari deLongpre :-)\",\"comment_count\":1,\"id\":\"623053684551383_623103581213060\"}],\"paging\":{\"cursors\":{\"before\":\"MQZDZD\",\"after\":\"MQZDZD\"}},\"summary\":{\"order\":\"ranked\",\"total_count\":1,\"can_comment\":false}}','{\"count\":9}','{\"data\":[{\"description\":\"So THIS Is Fitness - The Podcast Find all our episodes in the player below. Stream it there or hit the \\\"download\\\" button! The best way...\",\"media\":{\"image\":{\"height\":720,\"src\":\"https:\\/\\/external.xx.fbcdn.net\\/safe_image.php?d=AQDUAgAjgsc7Ke1k&w=720&h=720&url=http%3A%2F%2Fstatic.libsyn.com%2Fp%2Fassets%2F9%2F8%2Ff%2F2%2F98f27f976f905b64%2Fwordswag_1482391383546.jpg&cfs=1&sx=1&sy=0&sw=2047&sh=2047&_nc_hash=AQCfwqA44Qna10zk\",\"width\":720}},\"target\":{\"url\":\"http:\\/\\/www.facebook.com\\/l.php?u=http%3A%2F%2Fwww.sothisisfitness.com%2Fpodcast&h=ATP9_4It70Mj7Rnt-VeE1QT3fsbhnCHBJqzchCXLGZDsfpjhOvq5_kWM8BiocH423GeHg1WRGt8zg7fhbGfwbjGXnKcpaD05BXpFOtlHaQlGrMNsXvUD2EQ&s=1&enc=AZNCIeePXkRLx3x5IV_QS3-tL6Yo71msMDcHqkF9xMnQitAe-2RuTqoImPoTdsotCGuHn9sY6APdDF-qnj0ou3zj\"},\"title\":\"Podcast\",\"type\":\"share\",\"url\":\"http:\\/\\/www.facebook.com\\/l.php?u=http%3A%2F%2Fwww.sothisisfitness.com%2Fpodcast&h=ATP9_4It70Mj7Rnt-VeE1QT3fsbhnCHBJqzchCXLGZDsfpjhOvq5_kWM8BiocH423GeHg1WRGt8zg7fhbGfwbjGXnKcpaD05BXpFOtlHaQlGrMNsXvUD2EQ&s=1&enc=AZNCIeePXkRLx3x5IV_QS3-tL6Yo71msMDcHqkF9xMnQitAe-2RuTqoImPoTdsotCGuHn9sY6APdDF-qnj0ou3zj\"}]}','{\"picture\":{\"data\":{\"is_silhouette\":false,\"url\":\"https:\\/\\/scontent.xx.fbcdn.net\\/v\\/t1.0-1\\/p50x50\\/10646914_303690226487732_1351009337725949478_n.png?oh=084ae284e7721f000c32c8f5b5e8b05b&oe=58E55802\"}},\"name\":\"So THIS Is Fitness\",\"link\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/\",\"id\":\"147596125430477\"}'),(8,1,'147596125430477','147596125430477_622117094645042','Timeline Photos','','photo','Our first #TrueTriumph Tuesday is Katrina! What an INCREDIBLE journey she\'s had!\n\nIn the last 2 years Katrina has lost a total of 150 LBS! And in the last year alone she went from running her first mile to running her first marathon! \n\n\"One day I looked in the mirror and said... Who ARE you?\"\n\nI\'m floored by Katrina\'s perseverance, determination, and sheer force of will. She\'s a force to be reckoned with and teaches us all an important lesson: if she can do it... anyone can!\n\n***EDIT: Episode 17 is NOW AVAILABLE!***\nKatrina will be on Episode 17 of the So THIS Is Fitness podcast THIS THURSDAY! Search \"So THIS Is Fitness\" in your favorite podcast app and subscribe now to be sure you don\'t miss it! You can also visit www.SoTHISIsFitness.com/podcast to find more!\n\nComment, share, or tag a friend and spread the message: you CAN do it!','','','[{\"id\":\"10157986848105585\",\"name\":\"Katrina Brynn White\",\"type\":\"user\",\"offset\":34,\"length\":7}]','','','added_photos','https://www.facebook.com/sothisisfitness/photos/a.147921178731305.1073741829.147596125430477/622117094645042/?type=3','','','','','','2016-12-20T14:04:01+0000','2016-12-23T18:03:26+0000',1482242641,'','{\"data\":[{\"created_time\":\"2016-12-20T15:39:28+0000\",\"from\":{\"name\":\"So THIS Is Fitness\",\"id\":\"147596125430477\"},\"like_count\":3,\"message\":\"Katrina - seems like you\'ve touched a lot of people already! Thanks so much for being on the show - can\'t wait for your episode to publish Thursday! \\n\\nFor anyone who wants to listen but doesn\'t know how, or doesn\'t know what a podcast even IS, visit www.sothisisfitness.com\\/howtopodcast\",\"comment_count\":0,\"id\":\"622117094645042_622156441307774\"},{\"created_time\":\"2016-12-21T00:45:15+0000\",\"from\":{\"name\":\"Lisa Nelson\",\"id\":\"1186242211429401\"},\"like_count\":1,\"message\":\"Perseverance doesn\'t begin to describe all the virtue you have. You are truly the real deal, an inspiration for the rest of us. Thank you for sharing your accomplishments!\",\"comment_count\":0,\"id\":\"622117094645042_622354931287925\"},{\"created_time\":\"2016-12-20T18:11:56+0000\",\"from\":{\"name\":\"George Lee\",\"id\":\"10209651653426249\"},\"like_count\":3,\"message\":\"I watch her run in sub zero weather last year to get to her goal !!! Wish I had half of her determination!!!\",\"comment_count\":0,\"id\":\"622117094645042_622215027968582\"},{\"created_time\":\"2016-12-20T23:48:51+0000\",\"from\":{\"name\":\"Michael Brillant\",\"id\":\"10208199270519221\"},\"like_count\":2,\"message\":\"Proud of your accomplishments Katrina!! Let\'s keep that journey on the move, Ironman in 2018! \\ud83d\\ude00\",\"comment_count\":1,\"id\":\"622117094645042_622333737956711\"},{\"created_time\":\"2016-12-20T15:31:40+0000\",\"from\":{\"name\":\"Joel Smith\",\"id\":\"343777746008342\"},\"like_count\":3,\"message\":\"That\'s my favorite niece. She is an incredible person, with so much to offer. Love uou Kat!!###\",\"comment_count\":0,\"id\":\"622117094645042_622153324641419\"},{\"created_time\":\"2016-12-20T21:18:21+0000\",\"from\":{\"name\":\"Sandra Arey\",\"id\":\"10207217449029411\"},\"like_count\":2,\"message\":\"Katrina Brynn White you are an inspiration to a lot of people including me....I love how you have transformed yourself. Keep it up \\ud83d\\ude0a\",\"comment_count\":0,\"id\":\"622117094645042_622275201295898\"},{\"created_time\":\"2016-12-20T15:12:58+0000\",\"from\":{\"name\":\"Pat Bradshaw\",\"id\":\"10210402231266344\"},\"like_count\":2,\"message\":\"Amazing! So proud of you and you should certainly be incredibly happy with the new you. Rock it!\",\"comment_count\":0,\"id\":\"622117094645042_622146277975457\"},{\"created_time\":\"2016-12-20T17:12:00+0000\",\"from\":{\"name\":\"Jeff Galuza\",\"id\":\"10209330288628104\"},\"like_count\":2,\"message\":\"You suited up, showed up, put up and here you are. Great work, Katrina. You\'re awesome!!\",\"comment_count\":0,\"id\":\"622117094645042_622194747970610\"},{\"created_time\":\"2016-12-20T19:11:07+0000\",\"from\":{\"name\":\"Rebecca Doe\",\"id\":\"1126098894173652\"},\"like_count\":2,\"message\":\"Katrina you are a non-judgmental, kind and supportive soul!! It\'s been a pleasure being your friend! I\'ve watched your strength, commitment & growth and it\'s been inspiring! Congratulations \\u2764\",\"comment_count\":0,\"id\":\"622117094645042_622238831299535\"},{\"created_time\":\"2016-12-21T01:53:23+0000\",\"from\":{\"name\":\"Laurie Cyr-Martel\",\"id\":\"10206510107390105\"},\"like_count\":1,\"message\":\"You are one amazing woman young lady ! So proud of what you\'ve accomplished\",\"comment_count\":0,\"id\":\"622117094645042_622383491285069\"},{\"created_time\":\"2016-12-21T00:54:44+0000\",\"from\":{\"name\":\"Craig Ela\",\"id\":\"10210427906848170\"},\"like_count\":1,\"message\":\"You are an inspiration!! I feel very fortunate to have you as a friend!!! I am so happy for you!! Bring on Hyannis!!!\",\"comment_count\":0,\"id\":\"622117094645042_622358461287572\"},{\"created_time\":\"2016-12-20T15:54:24+0000\",\"from\":{\"name\":\"Sandra Bandel\",\"id\":\"1312978545430116\"},\"like_count\":2,\"message\":\"Katrina Brynn White...I am so proud of you. You are amazing.\",\"comment_count\":0,\"id\":\"622117094645042_622169707973114\"},{\"created_time\":\"2016-12-20T15:58:20+0000\",\"from\":{\"name\":\"Bonnie Grewell Gray\",\"id\":\"1441766185857959\"},\"like_count\":2,\"message\":\"We love Katrina! You have inspired so many! You are a beautiful sole!\",\"comment_count\":0,\"id\":\"622117094645042_622172564639495\"},{\"created_time\":\"2016-12-20T22:08:13+0000\",\"from\":{\"name\":\"Shawn R. Giguere\",\"id\":\"10154792429969534\"},\"like_count\":1,\"message\":\"Way to go Katrina!! Be very proud of your accomplishment!\",\"comment_count\":0,\"id\":\"622117094645042_622286347961450\"},{\"created_time\":\"2016-12-20T14:09:28+0000\",\"from\":{\"name\":\"Kari deLongpre\",\"id\":\"10108896790482490\"},\"like_count\":3,\"message\":\"Incredible person inside and out!!!\",\"comment_count\":0,\"id\":\"622117094645042_622119024644849\"},{\"created_time\":\"2016-12-20T15:56:12+0000\",\"from\":{\"name\":\"Ellie Marie\",\"id\":\"10100826509417150\"},\"like_count\":3,\"message\":\"Holy man! That is inspiring\",\"comment_count\":0,\"id\":\"622117094645042_622171241306294\"},{\"created_time\":\"2016-12-20T14:25:36+0000\",\"from\":{\"name\":\"Carl Pascal\",\"id\":\"10208266543085266\"},\"like_count\":3,\"message\":\"Inspirational with a Capital I.\",\"comment_count\":0,\"id\":\"622117094645042_622124614644290\"},{\"created_time\":\"2016-12-20T16:36:24+0000\",\"from\":{\"name\":\"Brenda Day\",\"id\":\"10154871382908894\"},\"like_count\":3,\"message\":\"Amazing journey-amazing person! \\ud83d\\udc4d\\ud83d\\udc4f\",\"comment_count\":0,\"id\":\"622117094645042_622183947971690\"},{\"created_time\":\"2016-12-20T15:52:19+0000\",\"from\":{\"name\":\"Lauren Masselli\",\"id\":\"1367700239947820\"},\"like_count\":2,\"message\":\"Great job Katrina!\",\"comment_count\":0,\"id\":\"622117094645042_622166147973470\"},{\"created_time\":\"2016-12-20T16:55:46+0000\",\"from\":{\"name\":\"Nate Hood\",\"id\":\"10211932836575424\"},\"like_count\":2,\"message\":\"Aww you go Miss Katrina! Proud of you!\",\"comment_count\":0,\"id\":\"622117094645042_622189647971120\"},{\"created_time\":\"2016-12-20T21:54:01+0000\",\"from\":{\"name\":\"Angela Archer Musto\",\"id\":\"10210133181119297\"},\"like_count\":1,\"message\":\"You ROCK! You are an inspiration to us all! <3 <3\",\"comment_count\":0,\"id\":\"622117094645042_622282837961801\"},{\"created_time\":\"2016-12-20T16:05:35+0000\",\"from\":{\"name\":\"Sherry Smith Fournier\",\"id\":\"10210764661485348\"},\"like_count\":2,\"message\":\"I\'m so proud of you baby girl!!! You rock !!!!\",\"comment_count\":0,\"id\":\"622117094645042_622174781305940\"},{\"created_time\":\"2016-12-20T17:06:23+0000\",\"from\":{\"name\":\"Bud Saucedo\",\"id\":\"10211800196023218\"},\"like_count\":2,\"message\":\"Army Strong!\",\"comment_count\":0,\"id\":\"622117094645042_622192851304133\"},{\"created_time\":\"2016-12-20T18:20:33+0000\",\"from\":{\"name\":\"Todd Stilphen\",\"id\":\"1680008062024930\"},\"like_count\":2,\"message\":\"Fantastic!\",\"comment_count\":0,\"id\":\"622117094645042_622218031301615\"},{\"created_time\":\"2016-12-21T01:50:28+0000\",\"from\":{\"name\":\"Meghan Gorham Houde\",\"id\":\"10208543341090189\"},\"like_count\":1,\"message\":\"You look amazing!! So proud of you \\ud83d\\ude18\",\"comment_count\":0,\"id\":\"622117094645042_622382241285194\"}],\"paging\":{\"cursors\":{\"before\":\"MzAZD\",\"after\":\"NgZDZD\"},\"next\":\"https:\\/\\/graph.facebook.com\\/v2.8\\/147596125430477_622117094645042\\/comments?access_token=1739880636336728%7Ce786c42c6cbe13b28b8f4a83afbebbcd&locale=en_US&fields=parent.fields%28id%29%2Ccreated_time%2Cfrom%2Clike_count%2Cmessage%2Ccomment_count&summary=true&limit=25&after=NgZDZD\"},\"summary\":{\"order\":\"ranked\",\"total_count\":30,\"can_comment\":false}}','{\"count\":13}','{\"data\":[{\"description\":\"Our first #TrueTriumph Tuesday is Katrina! What an INCREDIBLE journey she\'s had!\\n\\nIn the last 2 years Katrina has lost a total of 150 LBS! And in the last year alone she went from running her first mile to running her first marathon! \\n\\n\\\"One day I looked in the mirror and said... Who ARE you?\\\"\\n\\nI\'m floored by Katrina\'s perseverance, determination, and sheer force of will. She\'s a force to be reckoned with and teaches us all an important lesson: if she can do it... anyone can!\\n\\n***EDIT: Episode 17 is NOW AVAILABLE!***\\nKatrina will be on Episode 17 of the So THIS Is Fitness podcast THIS THURSDAY! Search \\\"So THIS Is Fitness\\\" in your favorite podcast app and subscribe now to be sure you don\'t miss it! You can also visit www.SoTHISIsFitness.com\\/podcast to find more!\\n\\nComment, share, or tag a friend and spread the message: you CAN do it!\",\"description_tags\":[{\"id\":\"10157986848105585\",\"length\":7,\"name\":\"Katrina Brynn White\",\"offset\":34,\"type\":\"user\"}],\"media\":{\"image\":{\"height\":720,\"src\":\"https:\\/\\/scontent.xx.fbcdn.net\\/v\\/t1.0-9\\/p720x720\\/15578884_622117094645042_383383082853656195_n.jpg?oh=f5e9fcc627ea6dd6e3d95c20f32791b0&oe=58E85E51\",\"width\":720}},\"target\":{\"id\":\"622117094645042\",\"url\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/photos\\/a.147921178731305.1073741829.147596125430477\\/622117094645042\\/?type=3\"},\"title\":\"Timeline Photos\",\"type\":\"photo\",\"url\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/photos\\/a.147921178731305.1073741829.147596125430477\\/622117094645042\\/?type=3\"}]}','{\"picture\":{\"data\":{\"is_silhouette\":false,\"url\":\"https:\\/\\/scontent.xx.fbcdn.net\\/v\\/t1.0-1\\/p50x50\\/10646914_303690226487732_1351009337725949478_n.png?oh=084ae284e7721f000c32c8f5b5e8b05b&oe=58E55802\"}},\"name\":\"So THIS Is Fitness\",\"link\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/\",\"id\":\"147596125430477\"}'),(9,1,'147596125430477','147596125430477_621633434693408','Enjoy A Podcast In 5 Easy Steps!','In promoting my podcast, I\'ve been asked a question. The question makes me stop in my tracks, drop my jaw, then remember...I once asked this...','link','Uh...What\'s A Podcast?\n\nApparently many of you out there in Internet Land don\'t know what a podcast is!!! Or if you do...you don\'t know how to listen! There\'s SO MUCH good stuff out there - don\'t miss out ANY LONGER!\n\nRead this post and you, too, can enjoy the MULTITUDE of great podcasts out there...including the So THIS Is Fitness podcast :) \n\nAnd once you know how, of course, be sure to subscribe to the So THIS Is Fitness show!!! :)','','','','','','shared_story','http://www.sothisisfitness.com/2016/12/5stepstopodcast.html','','','','','','2016-12-19T14:01:34+0000','2016-12-19T14:01:34+0000',1482156094,'','{\"data\":[],\"summary\":{\"order\":\"ranked\",\"total_count\":0,\"can_comment\":false}}','','{\"data\":[{\"description\":\"In promoting my podcast, I\'ve been asked a question. The question makes me stop in my tracks, drop my jaw, then remember...I once asked this...\",\"media\":{\"image\":{\"height\":720,\"src\":\"https:\\/\\/external.xx.fbcdn.net\\/safe_image.php?d=AQBCVbCjtw1ijMGP&w=720&h=720&url=fbstaging%3A%2F%2Fgraph.facebook.com%2Fstaging_resources%2FMDE2MjE2MzA5ODgwMjY5ODY6MTc1NjEzNjU3Ng%3D%3D&cfs=1&_nc_hash=AQBYHFgywvY-iL1R\",\"width\":720}},\"target\":{\"url\":\"http:\\/\\/www.facebook.com\\/l.php?u=http%3A%2F%2Fwww.sothisisfitness.com%2F2016%2F12%2F5stepstopodcast.html&h=ATO-hLLWLM43vyQTX0b1ZALkPrwlmu74dfSssNmRlbCkyaQY5JW7RoOFLgwNIkdyrJhzdt4ls2hajsGK23LVTsY0ckNQ9RlpWA52NW3l5qVx1_qh_w6bWco&s=1&enc=AZOVP7DFvl2P35BED9x4HEDCzcJE_C3aTdaUjkkSjsxGqM0QKG1vuM8WPBS1tjPH3aqgkhQCqUsKpDr2-ZvEiL2k\"},\"title\":\"Enjoy A Podcast In 5 Easy Steps!\",\"type\":\"share\",\"url\":\"http:\\/\\/www.facebook.com\\/l.php?u=http%3A%2F%2Fwww.sothisisfitness.com%2F2016%2F12%2F5stepstopodcast.html&h=ATO-hLLWLM43vyQTX0b1ZALkPrwlmu74dfSssNmRlbCkyaQY5JW7RoOFLgwNIkdyrJhzdt4ls2hajsGK23LVTsY0ckNQ9RlpWA52NW3l5qVx1_qh_w6bWco&s=1&enc=AZOVP7DFvl2P35BED9x4HEDCzcJE_C3aTdaUjkkSjsxGqM0QKG1vuM8WPBS1tjPH3aqgkhQCqUsKpDr2-ZvEiL2k\"}]}','{\"picture\":{\"data\":{\"is_silhouette\":false,\"url\":\"https:\\/\\/scontent.xx.fbcdn.net\\/v\\/t1.0-1\\/p50x50\\/10646914_303690226487732_1351009337725949478_n.png?oh=084ae284e7721f000c32c8f5b5e8b05b&oe=58E55802\"}},\"name\":\"So THIS Is Fitness\",\"link\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/\",\"id\":\"147596125430477\"}'),(10,1,'147596125430477','147596125430477_621233731400045','Timeline Photos','','photo','It\'s SUNDAY RUNDAY! Just got back in from a 5 miler... And...um...Are you SEEING this?! I\'m running in SHORTS! And sweating BULLETS because of this long sleeve shirt! WOW! Pretty windy but that didn\'t cool me down much. It\'s MID-DECEMBER in New England... Go figure.\n\nDid YOU run today? Tell us all about it! How far, how\'d it feel, weather... All of it! Share a pic,too! #SundayRunday is a celebration! Tag your fav #runningbuddy!','','','','','','added_photos','https://www.facebook.com/sothisisfitness/photos/a.147921178731305.1073741829.147596125430477/621233731400045/?type=3','','','','','','2016-12-18T17:49:32+0000','2016-12-18T22:47:51+0000',1482083372,'','{\"data\":[{\"created_time\":\"2016-12-18T22:45:40+0000\",\"from\":{\"name\":\"Colin Kelley\",\"id\":\"10208051937996440\"},\"like_count\":2,\"message\":\"7 miles wompatuck state park with Jason Wood.\",\"comment_count\":2,\"id\":\"621233731400045_621342338055851\"},{\"created_time\":\"2016-12-18T21:46:14+0000\",\"from\":{\"name\":\"Annie McGettigan Glezen\",\"id\":\"10209464249496815\"},\"like_count\":1,\"message\":\"Chose to run our miles inside as sidewalks and roads here had limited clearance\\/safety. Round and round we went for 7 miles. Is it spring yet??\",\"comment_count\":1,\"id\":\"621233731400045_621309091392509\"}],\"paging\":{\"cursors\":{\"before\":\"MgZDZD\",\"after\":\"MQZDZD\"}},\"summary\":{\"order\":\"ranked\",\"total_count\":2,\"can_comment\":false}}','','{\"data\":[{\"description\":\"It\'s SUNDAY RUNDAY! Just got back in from a 5 miler... And...um...Are you SEEING this?! I\'m running in SHORTS! And sweating BULLETS because of this long sleeve shirt! WOW! Pretty windy but that didn\'t cool me down much. It\'s MID-DECEMBER in New England... Go figure.\\n\\nDid YOU run today? Tell us all about it! How far, how\'d it feel, weather... All of it! Share a pic,too! #SundayRunday is a celebration! Tag your fav #runningbuddy!\",\"media\":{\"image\":{\"height\":720,\"src\":\"https:\\/\\/scontent.xx.fbcdn.net\\/v\\/t1.0-9\\/p720x720\\/15542319_621233731400045_5957038032449693994_n.jpg?oh=4e8cb29aba28031391667f080ebfa48f&oe=58E17279\",\"width\":720}},\"target\":{\"id\":\"621233731400045\",\"url\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/photos\\/a.147921178731305.1073741829.147596125430477\\/621233731400045\\/?type=3\"},\"title\":\"Timeline Photos\",\"type\":\"photo\",\"url\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/photos\\/a.147921178731305.1073741829.147596125430477\\/621233731400045\\/?type=3\"}]}','{\"picture\":{\"data\":{\"is_silhouette\":false,\"url\":\"https:\\/\\/scontent.xx.fbcdn.net\\/v\\/t1.0-1\\/p50x50\\/10646914_303690226487732_1351009337725949478_n.png?oh=084ae284e7721f000c32c8f5b5e8b05b&oe=58E55802\"}},\"name\":\"So THIS Is Fitness\",\"link\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/\",\"id\":\"147596125430477\"}'),(11,1,'147596125430477','147596125430477_630577207132364','','','video','It begins in a blizzard...\n\nGetting serious means you have to #getuncomfortable sometimes. I\'m coming for you Anchor Down 100. Game on.\n\nWondering what I\'m talking about? Subscribe to the So THIS Is Fitness podcast & listen to Ep 19, where I talk goalsetting... And what I\'m in for this year. \n\n#getuncomfortable & #becomeexceptional','','','','','','added_video','https://www.facebook.com/sothisisfitness/videos/630577207132364/','https://video.xx.fbcdn.net/v/t42.1790-2/15918016_1186540941412153_4530087090116886528_n.mp4?efg=eyJybHIiOjU0MywicmxhIjo1MTIsInZlbmNvZGVfdGFnIjoic3ZlX3NkIn0%3D&rl=543&vabr=302&oh=418e7e74bc7c3e1eb7e9851f645f8080&oe=5872F046','','','','','2017-01-07T20:06:16+0000','2017-01-07T20:06:16+0000',1483819576,'','{\"data\":[],\"summary\":{\"order\":\"ranked\",\"total_count\":0,\"can_comment\":false}}','{\"count\":1}','{\"data\":[{\"media\":{\"image\":{\"height\":640,\"src\":\"https:\\/\\/scontent.xx.fbcdn.net\\/v\\/t15.0-10\\/15870371_630577430465675_9003968923938324480_n.jpg?oh=2a43615db4dd2b9e1fdad254d836ad58&oe=58E080FB\",\"width\":640}},\"target\":{\"id\":\"630577207132364\",\"url\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/videos\\/630577207132364\\/\"},\"type\":\"video_inline\",\"url\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/videos\\/630577207132364\\/\"}]}','{\"picture\":{\"data\":{\"is_silhouette\":false,\"url\":\"https:\\/\\/scontent.xx.fbcdn.net\\/v\\/t1.0-1\\/p50x50\\/10646914_303690226487732_1351009337725949478_n.png?oh=084ae284e7721f000c32c8f5b5e8b05b&oe=58E55802\"}},\"name\":\"So THIS Is Fitness\",\"link\":\"https:\\/\\/www.facebook.com\\/sothisisfitness\\/\",\"id\":\"147596125430477\"}');
/*!40000 ALTER TABLE `wp_ryff_wd_fb_data` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_wd_fb_info`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_wd_fb_info` (
`id` int(10) NOT NULL AUTO_INCREMENT,
`name` varchar(255) NOT NULL,
`type` varchar(10) NOT NULL,
`content_type` varchar(15) NOT NULL,
`content` varchar(256) NOT NULL,
`content_url` varchar(512) NOT NULL,
`timeline_type` varchar(16) NOT NULL,
`from` varchar(32) NOT NULL,
`limit` int(11) NOT NULL,
`app_id` varchar(128) NOT NULL,
`app_secret` varchar(256) NOT NULL,
`exist_access` tinyint(1) NOT NULL,
`access_token` varchar(256) NOT NULL,
`order` bigint(20) DEFAULT NULL,
`published` tinyint(1) NOT NULL,
`update_mode` varchar(16) NOT NULL,
`fb_view_type` varchar(25) NOT NULL,
`theme` int(11) DEFAULT NULL,
`masonry_hor_ver` varchar(255) DEFAULT NULL,
`image_max_columns` int(11) DEFAULT NULL,
`thumb_width` int(11) DEFAULT NULL,
`thumb_height` int(11) DEFAULT NULL,
`thumb_comments` int(11) DEFAULT NULL,
`thumb_likes` int(11) DEFAULT NULL,
`thumb_name` int(11) DEFAULT NULL,
`blog_style_width` int(11) DEFAULT NULL,
`blog_style_height` varchar(15) DEFAULT NULL,
`blog_style_view_type` int(11) DEFAULT NULL,
`blog_style_comments` int(11) DEFAULT NULL,
`blog_style_likes` int(11) DEFAULT NULL,
`blog_style_message_desc` int(11) DEFAULT NULL,
`blog_style_shares` int(11) DEFAULT NULL,
`blog_style_shares_butt` int(11) DEFAULT NULL,
`blog_style_facebook` int(11) DEFAULT NULL,
`blog_style_twitter` int(11) DEFAULT NULL,
`blog_style_google` int(11) DEFAULT NULL,
`blog_style_author` int(11) DEFAULT NULL,
`blog_style_name` int(11) DEFAULT NULL,
`blog_style_place_name` int(11) DEFAULT NULL,
`fb_name` int(11) DEFAULT NULL,
`fb_plugin` int(11) DEFAULT NULL,
`album_max_columns` int(11) DEFAULT NULL,
`album_title` varchar(15) DEFAULT NULL,
`album_thumb_width` int(11) DEFAULT NULL,
`album_thumb_height` int(11) DEFAULT NULL,
`album_image_max_columns` int(11) DEFAULT NULL,
`album_image_thumb_width` int(11) DEFAULT NULL,
`album_image_thumb_height` int(11) DEFAULT NULL,
`pagination_type` int(11) DEFAULT NULL,
`objects_per_page` int(11) DEFAULT NULL,
`popup_fullscreen` int(11) DEFAULT NULL,
`popup_width` int(11) NOT NULL,
`popup_height` int(11) DEFAULT NULL,
`popup_effect` varchar(255) DEFAULT NULL,
`popup_autoplay` int(11) DEFAULT NULL,
`open_commentbox` int(11) DEFAULT NULL,
`popup_interval` int(11) DEFAULT NULL,
`popup_enable_filmstrip` int(11) DEFAULT NULL,
`popup_filmstrip_height` int(11) DEFAULT NULL,
`popup_comments` int(11) DEFAULT NULL,
`popup_likes` int(11) DEFAULT NULL,
`popup_shares` int(11) DEFAULT NULL,
`popup_author` int(11) DEFAULT NULL,
`popup_name` int(11) DEFAULT NULL,
`popup_place_name` int(11) DEFAULT NULL,
`popup_enable_ctrl_btn` int(11) DEFAULT NULL,
`popup_enable_fullscreen` int(11) DEFAULT NULL,
`popup_enable_info_btn` int(11) DEFAULT NULL,
`popup_message_desc` int(11) DEFAULT NULL,
`popup_enable_facebook` int(11) DEFAULT NULL,
`popup_enable_twitter` int(11) DEFAULT NULL,
`popup_enable_google` int(11) DEFAULT NULL,
`view_on_fb` tinyint(1) NOT NULL,
`post_text_length` bigint(20) NOT NULL,
`event_street` tinyint(1) NOT NULL,
`event_city` tinyint(1) NOT NULL,
`event_country` tinyint(1) NOT NULL,
`event_zip` tinyint(1) NOT NULL,
`event_map` tinyint(1) NOT NULL,
`event_date` tinyint(1) NOT NULL,
`event_desp_length` bigint(20) NOT NULL,
`comments_replies` tinyint(1) NOT NULL,
`comments_filter` varchar(32) NOT NULL,
`comments_order` varchar(32) NOT NULL,
`page_plugin_pos` varchar(8) NOT NULL,
`page_plugin_fans` tinyint(1) NOT NULL,
`page_plugin_cover` tinyint(1) NOT NULL,
`page_plugin_header` tinyint(1) NOT NULL,
`page_plugin_width` int(4) NOT NULL,
`image_onclick_action` varchar(32) NOT NULL,
`event_order` tinyint(4) NOT NULL,
`upcoming_events` tinyint(4) NOT NULL,
PRIMARY KEY (`id`)
) ENGINE=MyISAM AUTO_INCREMENT=2 DEFAULT CHARSET=utf8;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_wd_fb_info`
--
LOCK TABLES `wp_ryff_wd_fb_info` WRITE;
/*!40000 ALTER TABLE `wp_ryff_wd_fb_info` DISABLE KEYS */;
INSERT INTO `wp_ryff_wd_fb_info` VALUES (1,'So THIS Is Fitness','page','timeline','statuses,photos,videos,links,events','http://www.facebook.com/sothisisfitness','posts','147596125430477',10,'','',1,'1739880636336728|e786c42c6cbe13b28b8f4a83afbebbcd',1,1,'keep_old','blog_style',1,'vertical',5,200,150,1,1,1,700,'',1,1,1,1,1,0,0,0,0,1,1,1,0,0,5,'show',200,150,5,200,150,1,10,0,800,600,'fade',0,1,5,0,70,1,1,1,1,1,1,1,1,0,1,0,0,0,1,200,1,1,1,1,1,1,200,1,'toplevel','chronological','bottom',1,1,0,380,'lightbox',0,0);
/*!40000 ALTER TABLE `wp_ryff_wd_fb_info` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_wd_fb_option`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_wd_fb_option` (
`id` bigint(20) NOT NULL,
`autoupdate_interval` int(4) NOT NULL,
`app_id` varchar(255) NOT NULL,
`app_secret` varchar(255) NOT NULL,
`access_token` varchar(255) NOT NULL,
`date_timezone` varchar(64) NOT NULL,
`post_date_format` varchar(64) NOT NULL,
`event_date_format` varchar(64) NOT NULL
) ENGINE=MyISAM DEFAULT CHARSET=utf8;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_wd_fb_option`
--
LOCK TABLES `wp_ryff_wd_fb_option` WRITE;
/*!40000 ALTER TABLE `wp_ryff_wd_fb_option` DISABLE KEYS */;
INSERT INTO `wp_ryff_wd_fb_option` VALUES (1,90,'','','','','ago','F j, Y, g:i a');
/*!40000 ALTER TABLE `wp_ryff_wd_fb_option` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_wd_fb_shortcode`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_wd_fb_shortcode` (
`id` bigint(20) NOT NULL,
`tagtext` mediumtext NOT NULL,
PRIMARY KEY (`id`)
) ENGINE=MyISAM DEFAULT CHARSET=utf8;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_wd_fb_shortcode`
--
LOCK TABLES `wp_ryff_wd_fb_shortcode` WRITE;
/*!40000 ALTER TABLE `wp_ryff_wd_fb_shortcode` DISABLE KEYS */;
/*!40000 ALTER TABLE `wp_ryff_wd_fb_shortcode` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_wd_fb_theme`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_wd_fb_theme` (
`id` bigint(20) NOT NULL AUTO_INCREMENT,
`name` varchar(255) NOT NULL,
`params` longtext,
`default_theme` tinyint(1) NOT NULL,
PRIMARY KEY (`id`)
) ENGINE=MyISAM AUTO_INCREMENT=2 DEFAULT CHARSET=utf8;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_wd_fb_theme`
--
LOCK TABLES `wp_ryff_wd_fb_theme` WRITE;
/*!40000 ALTER TABLE `wp_ryff_wd_fb_theme` DISABLE KEYS */;
INSERT INTO `wp_ryff_wd_fb_theme` VALUES (1,'Theme 1','{\"thumb_margin\":\"10\",\"thumb_padding\":\"2\",\"thumb_border_radius\":\"2px\",\"thumb_border_width\":\"1\",\"thumb_border_style\":\"none\",\"thumb_border_color\":\"000000\",\"thumb_bg_color\":\"FFFFFF\",\"thumbs_bg_color\":\"FFFFFF\",\"thumb_bg_transparent\":\"100\",\"thumb_box_shadow\":\"0px 0px 1px #000000\",\"thumb_transparent\":\"100\",\"thumb_align\":\"center\",\"thumb_hover_effect\":\"rotate\",\"thumb_hover_effect_value\":\"2deg\",\"thumb_transition\":\"1\",\"thumb_title_font_color\":\"797979\",\"thumb_title_font_style\":\"inherit\",\"thumb_title_pos\":\"bottom\",\"thumb_title_font_size\":\"14\",\"thumb_title_font_weight\":\"normal\",\"thumb_title_margin\":\"10\",\"thumb_title_shadow\":\"\",\"thumb_like_comm_pos\":\"bottom\",\"thumb_like_comm_font_size\":\"14\",\"thumb_like_comm_font_color\":\"FFFFFF\",\"thumb_like_comm_font_style\":\"inherit\",\"thumb_like_comm_font_weight\":\"normal\",\"thumb_like_comm_shadow\":\"0px 0px 1px #000000\",\"masonry_thumb_padding\":\"4\",\"masonry_thumb_border_radius\":\"2px\",\"masonry_thumb_border_width\":\"1\",\"masonry_thumb_border_style\":\"solid\",\"masonry_thumb_border_color\":\"FFFFFF\",\"masonry_thumbs_bg_color\":\"FFFFFF\",\"masonry_thumb_bg_transparent\":\"100\",\"masonry_thumb_transparent\":\"100\",\"masonry_thumb_align\":\"center\",\"masonry_thumb_hover_effect\":\"scale\",\"masonry_thumb_hover_effect_value\":\"1.1\",\"masonry_thumb_transition\":\"1\",\"masonry_description_font_size\":\"14\",\"masonry_description_color\":\"A3A3A3\",\"masonry_description_font_style\":\"inherit\",\"masonry_like_comm_pos\":\"bottom\",\"masonry_like_comm_font_size\":\"14\",\"masonry_like_comm_font_color\":\"FFFFFF\",\"masonry_like_comm_font_style\":\"inherit\",\"masonry_like_comm_font_weight\":\"normal\",\"masonry_like_comm_shadow\":\"0px 0px 1px #000000\",\"blog_style_align\":\"left\",\"blog_style_bg_color\":\"FFFFFF\",\"blog_style_fd_name_bg_color\":\"000000\",\"blog_style_fd_name_align\":\"center\",\"blog_style_fd_name_padding\":\"10\",\"blog_style_fd_name_color\":\"FFFFFF\",\"blog_style_fd_name_size\":\"15\",\"blog_style_fd_name_font_weight\":\"normal\",\"blog_style_fd_icon\":\"\",\"blog_style_fd_icon_color\":\"\",\"blog_style_fd_icon_size\":\"\",\"blog_style_transparent\":\"100\",\"blog_style_obj_img_align\":\"center\",\"blog_style_margin\":\"10\",\"blog_style_box_shadow\":\"\",\"blog_style_border_width\":\"1\",\"blog_style_border_style\":\"solid\",\"blog_style_border_color\":\"C9C9C9\",\"blog_style_border_type\":\"top\",\"blog_style_border_radius\":\"\",\"blog_style_obj_icons_color\":\"gray\",\"blog_style_obj_date_pos\":\"after\",\"blog_style_obj_font_family\":\"inherit\",\"blog_style_obj_info_bg_color\":\"FFFFFF\",\"blog_style_page_name_color\":\"000000\",\"blog_style_obj_page_name_size\":\"13\",\"blog_style_obj_page_name_font_weight\":\"bold\",\"blog_style_obj_story_color\":\"000000\",\"blog_style_obj_story_size\":\"14\",\"blog_style_obj_story_font_weight\":\"normal\",\"blog_style_obj_place_color\":\"000000\",\"blog_style_obj_place_size\":\"13\",\"blog_style_obj_place_font_weight\":\"normal\",\"blog_style_obj_name_color\":\"000000\",\"blog_style_obj_name_size\":\"13\",\"blog_style_obj_name_font_weight\":\"bold\",\"blog_style_obj_message_color\":\"000000\",\"blog_style_obj_message_size\":\"14\",\"blog_style_obj_message_font_weight\":\"normal\",\"blog_style_obj_hashtags_color\":\"000000\",\"blog_style_obj_hashtags_size\":\"12\",\"blog_style_obj_hashtags_font_weight\":\"normal\",\"blog_style_obj_likes_social_bg_color\":\"EAEAEA\",\"blog_style_obj_likes_social_color\":\"656565\",\"blog_style_obj_likes_social_size\":\"14\",\"blog_style_obj_likes_social_font_weight\":\"normal\",\"blog_style_obj_comments_bg_color\":\"FFFFFF\",\"blog_style_obj_comments_color\":\"000000\",\"blog_style_obj_comments_font_family\":\"inherit\",\"blog_style_obj_comments_font_size\":\"14\",\"blog_style_obj_users_font_color\":\"000000\",\"blog_style_obj_comments_social_font_weight\":\"normal\",\"blog_style_obj_comment_border_width\":\"1\",\"blog_style_obj_comment_border_style\":\"solid\",\"blog_style_obj_comment_border_color\":\"C9C9C9\",\"blog_style_obj_comment_border_type\":\"top\",\"blog_style_evt_str_color\":\"000000\",\"blog_style_evt_str_size\":\"14\",\"blog_style_evt_str_font_weight\":\"normal\",\"blog_style_evt_ctzpcn_color\":\"000000\",\"blog_style_evt_ctzpcn_size\":\"14\",\"blog_style_evt_ctzpcn_font_weight\":\"normal\",\"blog_style_evt_map_color\":\"000000\",\"blog_style_evt_map_size\":\"14\",\"blog_style_evt_map_font_weight\":\"normal\",\"blog_style_evt_date_color\":\"000000\",\"blog_style_evt_date_size\":\"14\",\"blog_style_evt_date_font_weight\":\"normal\",\"blog_style_evt_info_font_family\":\"inherit\",\"album_compact_back_font_color\":\"000000\",\"album_compact_back_font_style\":\"inherit\",\"album_compact_back_font_size\":\"16\",\"album_compact_back_font_weight\":\"bold\",\"album_compact_back_padding\":\"0\",\"album_compact_title_font_color\":\"797979\",\"album_compact_title_font_style\":\"inherit\",\"album_compact_thumb_title_pos\":\"bottom\",\"album_compact_title_font_size\":\"13\",\"album_compact_title_font_weight\":\"normal\",\"album_compact_title_margin\":\"2px\",\"album_compact_title_shadow\":\"0px 0px 0px #888888\",\"album_compact_thumb_margin\":\"4\",\"album_compact_thumb_padding\":\"0\",\"album_compact_thumb_border_radius\":\"0\",\"album_compact_thumb_border_width\":\"0\",\"album_compact_thumb_border_style\":\"none\",\"album_compact_thumb_border_color\":\"CCCCCC\",\"album_compact_thumb_bg_color\":\"FFFFFF\",\"album_compact_thumbs_bg_color\":\"FFFFFF\",\"album_compact_thumb_bg_transparent\":\"0\",\"album_compact_thumb_box_shadow\":\"0px 0px 0px #888888\",\"album_compact_thumb_transparent\":\"100\",\"album_compact_thumb_align\":\"center\",\"album_compact_thumb_hover_effect\":\"scale\",\"album_compact_thumb_hover_effect_value\":\"1.1\",\"album_compact_thumb_transition\":\"0\",\"lightbox_overlay_bg_color\":\"000000\",\"lightbox_overlay_bg_transparent\":\"70\",\"lightbox_bg_color\":\"000000\",\"lightbox_ctrl_btn_pos\":\"bottom\",\"lightbox_ctrl_btn_align\":\"center\",\"lightbox_ctrl_btn_height\":\"20\",\"lightbox_ctrl_btn_margin_top\":\"10\",\"lightbox_ctrl_btn_margin_left\":\"7\",\"lightbox_ctrl_btn_transparent\":\"100\",\"lightbox_ctrl_btn_color\":\"\",\"lightbox_toggle_btn_height\":\"14\",\"lightbox_toggle_btn_width\":\"100\",\"lightbox_ctrl_cont_bg_color\":\"000000\",\"lightbox_ctrl_cont_transparent\":\"65\",\"lightbox_ctrl_cont_border_radius\":\"4\",\"lightbox_close_btn_transparent\":\"100\",\"lightbox_close_btn_bg_color\":\"000000\",\"lightbox_close_btn_border_width\":\"2\",\"lightbox_close_btn_border_radius\":\"16px\",\"lightbox_close_btn_border_style\":\"none\",\"lightbox_close_btn_border_color\":\"FFFFFF\",\"lightbox_close_btn_box_shadow\":\"0\",\"lightbox_close_btn_color\":\"\",\"lightbox_close_btn_size\":\"10\",\"lightbox_close_btn_width\":\"20\",\"lightbox_close_btn_height\":\"20\",\"lightbox_close_btn_top\":\"-10\",\"lightbox_close_btn_right\":\"-10\",\"lightbox_close_btn_full_color\":\"\",\"lightbox_rl_btn_bg_color\":\"000000\",\"lightbox_rl_btn_transparent\":\"80\",\"lightbox_rl_btn_border_radius\":\"20px\",\"lightbox_rl_btn_border_width\":\"0\",\"lightbox_rl_btn_border_style\":\"none\",\"lightbox_rl_btn_border_color\":\"FFFFFF\",\"lightbox_rl_btn_box_shadow\":\"\",\"lightbox_rl_btn_color\":\"\",\"lightbox_rl_btn_height\":\"40\",\"lightbox_rl_btn_width\":\"40\",\"lightbox_rl_btn_size\":\"20\",\"lightbox_close_rl_btn_hover_color\":\"\",\"lightbox_obj_pos\":\"left\",\"lightbox_obj_width\":\"350\",\"lightbox_obj_icons_color\":\"gray\",\"lightbox_obj_date_pos\":\"after\",\"lightbox_obj_font_family\":\"inherit\",\"lightbox_obj_info_bg_color\":\"E2E2E2\",\"lightbox_page_name_color\":\"4B4B4B\",\"lightbox_obj_page_name_size\":\"14\",\"lightbox_obj_page_name_font_weight\":\"bold\",\"lightbox_obj_story_color\":\"4B4B4B\",\"lightbox_obj_story_size\":\"14\",\"lightbox_obj_story_font_weight\":\"normal\",\"lightbox_obj_place_color\":\"000000\",\"lightbox_obj_place_size\":\"13\",\"lightbox_obj_place_font_weight\":\"normal\",\"lightbox_obj_name_color\":\"4B4B4B\",\"lightbox_obj_name_size\":\"14\",\"lightbox_obj_name_font_weight\":\"bold\",\"lightbox_obj_message_color\":\"000000\",\"lightbox_obj_message_size\":\"14\",\"lightbox_obj_message_font_weight\":\"normal\",\"lightbox_obj_hashtags_color\":\"000000\",\"lightbox_obj_hashtags_size\":\"12\",\"lightbox_obj_hashtags_font_weight\":\"normal\",\"lightbox_obj_likes_social_bg_color\":\"878787\",\"lightbox_obj_likes_social_color\":\"FFFFFF\",\"lightbox_obj_likes_social_size\":\"14\",\"lightbox_obj_likes_social_font_weight\":\"normal\",\"lightbox_obj_comments_bg_color\":\"EAEAEA\",\"lightbox_obj_comments_color\":\"4A4A4A\",\"lightbox_obj_comments_font_family\":\"inherit\",\"lightbox_obj_comments_font_size\":\"14\",\"lightbox_obj_users_font_color\":\"4B4B4B\",\"lightbox_obj_comments_social_font_weight\":\"normal\",\"lightbox_obj_comment_border_width\":\"1\",\"lightbox_obj_comment_border_style\":\"solid\",\"lightbox_obj_comment_border_color\":\"C9C9C9\",\"lightbox_obj_comment_border_type\":\"top\",\"lightbox_filmstrip_pos\":\"top\",\"lightbox_filmstrip_rl_bg_color\":\"3B3B3B\",\"lightbox_filmstrip_rl_btn_size\":\"20\",\"lightbox_filmstrip_rl_btn_color\":\"\",\"lightbox_filmstrip_thumb_margin\":\"0 1px\",\"lightbox_filmstrip_thumb_border_width\":\"1\",\"lightbox_filmstrip_thumb_border_style\":\"solid\",\"lightbox_filmstrip_thumb_border_color\":\"000000\",\"lightbox_filmstrip_thumb_border_radius\":\"0\",\"lightbox_filmstrip_thumb_deactive_transparent\":\"80\",\"lightbox_filmstrip_thumb_active_border_width\":\"0\",\"lightbox_filmstrip_thumb_active_border_color\":\"FFFFFF\",\"lightbox_rl_btn_style\":\"\",\"lightbox_evt_str_color\":\"000000\",\"lightbox_evt_str_size\":\"14\",\"lightbox_evt_str_font_weight\":\"normal\",\"lightbox_evt_ctzpcn_color\":\"000000\",\"lightbox_evt_ctzpcn_size\":\"14\",\"lightbox_evt_ctzpcn_font_weight\":\"normal\",\"lightbox_evt_map_color\":\"000000\",\"lightbox_evt_map_size\":\"14\",\"lightbox_evt_map_font_weight\":\"normal\",\"lightbox_evt_date_color\":\"000000\",\"lightbox_evt_date_size\":\"14\",\"lightbox_evt_date_font_weight\":\"normal\",\"lightbox_evt_info_font_family\":\"inherit\",\"page_nav_position\":\"bottom\",\"page_nav_align\":\"center\",\"page_nav_number\":\"0\",\"page_nav_font_size\":\"12\",\"page_nav_font_style\":\"inherit\",\"page_nav_font_color\":\"666666\",\"page_nav_font_weight\":\"bold\",\"page_nav_border_width\":\"1\",\"page_nav_border_style\":\"solid\",\"page_nav_border_color\":\"E3E3E3\",\"page_nav_border_radius\":\"0\",\"page_nav_margin\":\"0\",\"page_nav_padding\":\"3px 6px\",\"page_nav_button_bg_color\":\"FFFFFF\",\"page_nav_button_bg_transparent\":\"100\",\"page_nav_box_shadow\":\"0\",\"page_nav_button_transition\":\"1\",\"page_nav_button_text\":\"0\",\"lightbox_obj_icons_color_likes_comments_count\":\"white\"}',1);
/*!40000 ALTER TABLE `wp_ryff_wd_fb_theme` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_yoast_seo_links`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_yoast_seo_links` (
`id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
`url` varchar(255) COLLATE utf8mb4_unicode_520_ci NOT NULL,
`post_id` bigint(20) unsigned NOT NULL,
`target_post_id` bigint(20) unsigned NOT NULL,
`type` varchar(8) COLLATE utf8mb4_unicode_520_ci NOT NULL,
PRIMARY KEY (`id`),
KEY `link_direction` (`post_id`,`type`)
) ENGINE=MyISAM AUTO_INCREMENT=10819 DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_520_ci;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_yoast_seo_links`
--
LOCK TABLES `wp_ryff_yoast_seo_links` WRITE;
/*!40000 ALTER TABLE `wp_ryff_yoast_seo_links` DISABLE KEYS */;
INSERT INTO `wp_ryff_yoast_seo_links` VALUES (1,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1265,0,'external'),(2,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1265,0,'external'),(3,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1265,0,'external'),(4,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1265,0,'external'),(5,'http://www.facebook.com/sothisisfitness',1265,0,'external'),(6,'http://www.instagram.com/snuffydx',1265,0,'external'),(7,'http://www.instagram.com/cardisandcardio',1265,0,'external'),(8,'http://www.twitter.com/snuffydx',1265,0,'external'),(9,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1265,0,'external'),(10,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1265,0,'external'),(11,'http://www.sothisisfitness.libsyn.com/rss',1265,0,'external'),(12,'http://www.foolproofbrewing.com',1265,0,'external'),(13,'http://www.hopheadevents.com',1265,0,'external'),(14,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1276,0,'external'),(15,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1276,0,'external'),(16,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1276,0,'external'),(17,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1276,0,'external'),(18,'http://www.facebook.com/sothisisfitness',1276,0,'external'),(19,'http://www.instagram.com/snuffydx',1276,0,'external'),(20,'http://www.instagram.com/cardisandcardio',1276,0,'external'),(21,'http://www.twitter.com/snuffydx',1276,0,'external'),(22,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1276,0,'external'),(23,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1276,0,'external'),(24,'http://www.sothisisfitness.libsyn.com/rss',1276,0,'external'),(25,'http://www.foolproofbrewing.com',1276,0,'external'),(26,'http://www.hopheadevents.com',1276,0,'external'),(27,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1283,0,'external'),(28,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1283,0,'external'),(29,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1283,0,'external'),(30,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1283,0,'external'),(31,'http://www.marathontrainingacademy.com',1283,0,'external'),(32,'https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=359208879',1283,0,'external'),(33,'http://www.facebook.com/sothisisfitness',1283,0,'external'),(34,'http://www.instagram.com/snuffydx',1283,0,'external'),(35,'http://www.instagram.com/cardisandcardio',1283,0,'external'),(36,'http://www.twitter.com/snuffydx',1283,0,'external'),(37,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1283,0,'external'),(38,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1283,0,'external'),(39,'http://www.sothisisfitness.libsyn.com/rss',1283,0,'external'),(40,'http://www.hopheadevents.com',1283,0,'external'),(41,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1283,0,'external'),(93,'http://www.sothisisfitness.libsyn.com/rss',1288,0,'external'),(94,'http://www.sothisisfitness.com/bed',1288,0,'external'),(95,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1288,0,'external'),(92,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1288,0,'external'),(91,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1288,0,'external'),(90,'http://www.twitter.com/snuffydx',1288,0,'external'),(89,'http://www.instagram.com/cardisandcardio',1288,0,'external'),(87,'http://www.facebook.com/sothisisfitness',1288,0,'external'),(88,'http://www.instagram.com/snuffydx',1288,0,'external'),(84,'http://www.tedspiker.com',1288,0,'external'),(85,'https://twitter.com/profspiker',1288,0,'external'),(86,'https://www.instagram.com/profspiker/',1288,0,'external'),(83,'https://www.facebook.com/groups/223573647748267/',1288,0,'external'),(81,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1288,0,'external'),(82,'http://www.runnersworld.com/tag/the-big-guy-blog',1288,0,'external'),(80,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1288,0,'external'),(79,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1288,0,'external'),(78,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1288,0,'external'),(96,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1309,0,'external'),(97,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1309,0,'external'),(98,'mailto:podcast@sothisisfitness.com',1309,0,'external'),(99,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1309,0,'external'),(100,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1309,0,'external'),(101,'http://www.facebook.com/sothisisfitness',1309,0,'external'),(102,'http://www.instagram.com/snuffydx',1309,0,'external'),(103,'http://www.instagram.com/cardisandcardio',1309,0,'external'),(104,'http://www.twitter.com/snuffydx',1309,0,'external'),(105,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1309,0,'external'),(106,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1309,0,'external'),(107,'http://www.sothisisfitness.libsyn.com/rss',1309,0,'external'),(108,'http://www.sothisisfitness.com/bed',1309,0,'external'),(109,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1309,0,'external'),(110,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1332,0,'external'),(111,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1332,0,'external'),(112,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1332,0,'external'),(113,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1332,0,'external'),(114,'http://www.facebook.com/sothisisfitness',1332,0,'external'),(115,'http://www.instagram.com/snuffydx',1332,0,'external'),(116,'http://www.instagram.com/cardisandcardio',1332,0,'external'),(117,'http://www.twitter.com/snuffydx',1332,0,'external'),(118,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1332,0,'external'),(119,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1332,0,'external'),(120,'http://www.sothisisfitness.libsyn.com/rss',1332,0,'external'),(121,'http://www.sothisisfitness.com/bed',1332,0,'external'),(122,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1332,0,'external'),(148,'http://www.relentlessforwardcommotion.com',1274,0,'external'),(147,'https://vimeo.com',1274,0,'external'),(146,'https://vimeo.com/user52179426',1274,0,'external'),(145,'https://vimeo.com/166544659',1274,0,'external'),(128,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1343,0,'external'),(129,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1343,0,'external'),(130,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1343,0,'external'),(131,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1343,0,'external'),(132,'http://www.RunTrueNorth.com',1343,0,'external'),(133,'http://www.GansettSummer.com',1343,0,'external'),(134,'http://www.AnchorDownUltra.com',1343,0,'external'),(135,'http://fundraising.stjude.org/site/TR/Walk/Walk?pg=entry&fr_id=73371',1343,0,'external'),(136,'http://www.facebook.com/sothisisfitness',1343,0,'external'),(137,'http://www.instagram.com/snuffydx',1343,0,'external'),(138,'http://www.instagram.com/cardisandcardio',1343,0,'external'),(139,'http://www.twitter.com/snuffydx',1343,0,'external'),(140,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1343,0,'external'),(141,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1343,0,'external'),(142,'http://www.sothisisfitness.libsyn.com/rss',1343,0,'external'),(143,'http://www.sothisisfitness.com/bed',1343,0,'external'),(144,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1343,0,'external'),(149,'http://coschedule.com/r/119415',1274,0,'external'),(176,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1357,0,'external'),(175,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1357,0,'external'),(174,'http://www.twitter.com/snuffydx',1357,0,'external'),(173,'http://www.instagram.com/cardisandcardio',1357,0,'external'),(172,'http://www.instagram.com/snuffydx',1357,0,'external'),(165,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1357,0,'external'),(166,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1357,0,'external'),(171,'http://www.facebook.com/sothisisfitness',1357,0,'external'),(170,'http://sothisisfitness.com/2017/08/why-do-we-run-and-what-does-it-take.html',1357,1343,'internal'),(169,'http://www.AnchorDownUltra.com',1357,0,'external'),(168,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1357,0,'external'),(167,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1357,0,'external'),(177,'http://www.sothisisfitness.libsyn.com/rss',1357,0,'external'),(178,'http://www.sothisisfitness.com/bed',1357,0,'external'),(179,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1357,0,'external'),(180,'http://sothisisfitness.com/2017/05/i-found-another-unicorn-now-foods.html',1364,1085,'internal'),(181,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1364,0,'external'),(182,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1364,0,'external'),(183,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1364,0,'external'),(184,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1364,0,'external'),(185,'http://amzn.to/2wpbCUJ',1364,0,'external'),(186,'http://amzn.to/2evh16u',1364,0,'external'),(187,'http://amzn.to/2wXyEDD',1364,0,'external'),(188,'http://amzn.to/2wtaMVj',1364,0,'external'),(189,'http://amzn.to/2wpcjxp',1364,0,'external'),(190,'https://www.nowfoods.com/',1364,0,'external'),(191,'https://www.nowfoods.com/essential-oils',1364,0,'external'),(192,'http://sothisisfitness.com/2017/05/doing-the-right-thing.html',1364,1075,'internal'),(193,'http://www.facebook.com/sothisisfitness',1364,0,'external'),(194,'http://www.instagram.com/snuffydx',1364,0,'external'),(195,'http://www.instagram.com/cardisandcardio',1364,0,'external'),(196,'http://www.twitter.com/snuffydx',1364,0,'external'),(197,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1364,0,'external'),(198,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1364,0,'external'),(199,'http://www.sothisisfitness.libsyn.com/rss',1364,0,'external'),(200,'http://www.sothisisfitness.com/bed',1364,0,'external'),(201,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1364,0,'external'),(227,'http://www.sothisisfitness.libsyn.com/rss',1380,0,'external'),(226,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1380,0,'external'),(225,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1380,0,'external'),(224,'http://www.twitter.com/snuffydx',1380,0,'external'),(216,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1380,0,'external'),(217,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1380,0,'external'),(223,'http://www.instagram.com/cardisandcardio',1380,0,'external'),(222,'http://www.instagram.com/snuffydx',1380,0,'external'),(221,'http://www.facebook.com/sothisisfitness',1380,0,'external'),(220,'http://sothisisfitness.com/2013/08/america-the-fat.html',1380,116,'internal'),(219,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1380,0,'external'),(218,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1380,0,'external'),(228,'http://www.sothisisfitness.com/bed',1380,0,'external'),(229,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1380,0,'external'),(6225,'http://www.sothisisfitness.libsyn.com/rss',1657,0,'external'),(6226,'http://www.healthiq.com/sothisisfitness',1657,0,'external'),(6227,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1657,0,'external'),(6222,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1657,0,'external'),(6219,'http://www.instagram.com/cardisandcardio',1657,0,'external'),(6220,'http://www.twitter.com/snuffydx',1657,0,'external'),(6221,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1657,0,'external'),(243,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1395,0,'external'),(244,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1395,0,'external'),(245,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1395,0,'external'),(246,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1395,0,'external'),(247,'http://www.facebook.com/sothisisfitness',1395,0,'external'),(248,'http://www.instagram.com/snuffydx',1395,0,'external'),(249,'http://www.instagram.com/cardisandcardio',1395,0,'external'),(250,'http://www.twitter.com/snuffydx',1395,0,'external'),(251,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1395,0,'external'),(252,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1395,0,'external'),(253,'http://www.sothisisfitness.libsyn.com/rss',1395,0,'external'),(254,'http://www.sothisisfitness.com/bed',1395,0,'external'),(255,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1395,0,'external'),(856,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1403,0,'external'),(855,'http://www.sothisisfitness.com/bed',1403,0,'external'),(854,'http://www.sothisisfitness.libsyn.com/rss',1403,0,'external'),(853,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1403,0,'external'),(852,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1403,0,'external'),(851,'http://www.twitter.com/snuffydx',1403,0,'external'),(850,'http://www.instagram.com/cardisandcardio',1403,0,'external'),(849,'http://www.instagram.com/snuffydx',1403,0,'external'),(848,'http://www.facebook.com/sothisisfitness',1403,0,'external'),(847,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1403,0,'external'),(845,'http://amzn.to/2zdcUEP',1403,0,'external'),(846,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1403,0,'external'),(844,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1403,0,'external'),(843,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1403,0,'external'),(1021,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1425,0,'external'),(1022,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1425,0,'external'),(1023,'http://www.sothisisfitness.libsyn.com/rss',1425,0,'external'),(1024,'http://www.sothisisfitness.com/bed',1425,0,'external'),(1025,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1425,0,'external'),(1019,'http://www.instagram.com/cardisandcardio',1425,0,'external'),(1020,'http://www.twitter.com/snuffydx',1425,0,'external'),(1018,'http://www.instagram.com/snuffydx',1425,0,'external'),(1017,'http://www.facebook.com/sothisisfitness',1425,0,'external'),(1016,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1425,0,'external'),(1015,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1425,0,'external'),(1014,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1425,0,'external'),(1013,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1425,0,'external'),(1129,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1433,0,'external'),(1122,'http://www.instagram.com/snuffydx',1433,0,'external'),(1123,'http://www.instagram.com/cardisandcardio',1433,0,'external'),(1124,'http://www.twitter.com/snuffydx',1433,0,'external'),(1125,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1433,0,'external'),(1126,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1433,0,'external'),(1127,'http://www.sothisisfitness.libsyn.com/rss',1433,0,'external'),(1128,'http://www.sothisisfitness.com/bed',1433,0,'external'),(1121,'http://www.facebook.com/sothisisfitness',1433,0,'external'),(1120,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1433,0,'external'),(1119,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1433,0,'external'),(1117,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1433,0,'external'),(1118,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1433,0,'external'),(1579,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1439,0,'external'),(1577,'http://www.sothisisfitness.libsyn.com/rss',1439,0,'external'),(1201,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1437,0,'external'),(1202,'http://www.sothisisfitness.libsyn.com/rss',1437,0,'external'),(1192,'http://amzn.to/2wpcjxp',1437,0,'external'),(1193,'https://www.nowfoods.com/',1437,0,'external'),(1194,'https://www.nowfoods.com/essential-oils',1437,0,'external'),(1195,'http://sothisisfitness.com/2017/05/doing-the-right-thing.html',1437,1075,'internal'),(1196,'http://www.facebook.com/sothisisfitness',1437,0,'external'),(1197,'http://www.instagram.com/snuffydx',1437,0,'external'),(1198,'http://www.instagram.com/cardisandcardio',1437,0,'external'),(1199,'http://www.twitter.com/snuffydx',1437,0,'external'),(1200,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1437,0,'external'),(1186,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1437,0,'external'),(1187,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1437,0,'external'),(1188,'http://amzn.to/2wpbCUJ',1437,0,'external'),(1189,'http://amzn.to/2evh16u',1437,0,'external'),(1190,'http://amzn.to/2wXyEDD',1437,0,'external'),(1191,'http://amzn.to/2wtaMVj',1437,0,'external'),(1578,'http://www.sothisisfitness.com/bed',1439,0,'external'),(1576,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1439,0,'external'),(1574,'http://www.twitter.com/snuffydx',1439,0,'external'),(1575,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1439,0,'external'),(1573,'http://www.instagram.com/cardisandcardio',1439,0,'external'),(1556,'https://itunes.apple.com/us/podcast/so-this-is-fitness-health-fitness-running-weight-loss/id1185769801?mt=2#',1439,0,'external'),(1572,'http://www.instagram.com/snuffydx',1439,0,'external'),(1568,'http://amzn.to/2zwL2et',1439,0,'external'),(1569,'http://sothisisfitness.com/podcast',1439,0,'internal'),(1570,'http://sothisisfitness.com/reviews',1439,0,'internal'),(1571,'http://www.facebook.com/sothisisfitness',1439,0,'external'),(1552,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1439,0,'external'),(1553,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1439,0,'external'),(1554,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1439,0,'external'),(1555,'http://sothisisfitness.com/2017/09/essential-oils-101-need-know.html',1439,1364,'internal'),(1566,'http://amzn.to/2AwNMXb',1439,0,'external'),(1567,'http://amzn.to/2Ayv81e',1439,0,'external'),(1551,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1439,0,'external'),(1565,'http://amzn.to/2zvlpsj',1439,0,'external'),(1564,'http://amzn.to/2yl60tk',1439,0,'external'),(1563,'http://amzn.to/2hYQgpM',1439,0,'external'),(1562,'http://amzn.to/2ylrNRq',1439,0,'external'),(1561,'http://amzn.to/2wpcjxp',1439,0,'external'),(1560,'http://amzn.to/2wtaMVj',1439,0,'external'),(1559,'http://amzn.to/2wXyEDD',1439,0,'external'),(1558,'http://amzn.to/2evh16u',1439,0,'external'),(1557,'http://amzn.to/2wpbCUJ',1439,0,'external'),(3065,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1486,0,'external'),(3064,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801',1486,0,'external'),(3063,'http://www.twitter.com/snuffydx',1486,0,'external'),(3062,'http://www.instagram.com/cardisandcardio',1486,0,'external'),(3061,'http://www.instagram.com/snuffydx',1486,0,'external'),(3060,'http://www.facebook.com/sothisisfitness',1486,0,'external'),(3059,'http://sothisisfitness.com/reviews',1486,0,'internal'),(3058,'http://sothisisfitness.com/podcast',1486,0,'internal'),(3057,'https://www.facebook.com/events/490036384693009/',1486,0,'external'),(3052,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1486,0,'external'),(3053,'http://www.stitcher.com/s?fid=126206&refid=stpr',1486,0,'external'),(3054,'http://www.sothisisfitness.libsyn.com/rss',1486,0,'external'),(3048,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1486,0,'external'),(3049,'http://www.stitcher.com/s?fid=126206&refid=stpr',1486,0,'external'),(3050,'http://www.sothisisfitness.libsyn.com/rss',1486,0,'external'),(3051,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801',1486,0,'external'),(3056,'https://www.eventbrite.com/e/2nd-annual-hwyrt-crankle-2k-tickets-37732111762',1486,0,'external'),(3055,'http://sothisisfitness.com/2017/08/getting-my-blog-life-together-with-coschedule.html',1486,1274,'internal'),(3047,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801',1486,0,'external'),(3114,'http://www.sothisisfitness.com/bed',1522,0,'external'),(3115,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1522,0,'external'),(3112,'http://www.stitcher.com/s?fid=126206&refid=stpr',1522,0,'external'),(3113,'http://www.sothisisfitness.libsyn.com/rss',1522,0,'external'),(3107,'http://www.instagram.com/snuffydx',1522,0,'external'),(3108,'http://www.instagram.com/cardisandcardio',1522,0,'external'),(3096,'http://www.sothisisfitness.libsyn.com/rss',1522,0,'external'),(3097,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801',1522,0,'external'),(3098,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1522,0,'external'),(3095,'http://www.stitcher.com/s?fid=126206&refid=stpr',1522,0,'external'),(3093,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801',1522,0,'external'),(3094,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1522,0,'external'),(3111,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1522,0,'external'),(3110,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801',1522,0,'external'),(3109,'http://www.twitter.com/snuffydx',1522,0,'external'),(3105,'http://sothisisfitness.com/reviews',1522,0,'internal'),(3106,'http://www.facebook.com/sothisisfitness',1522,0,'external'),(3104,'http://sothisisfitness.com/podcast',1522,0,'internal'),(3103,'https://www.facebook.com/events/490036384693009/',1522,0,'external'),(3102,'https://www.eventbrite.com/e/2nd-annual-hwyrt-crankle-2k-tickets-37732111762',1522,0,'external'),(3100,'http://www.sothisisfitness.libsyn.com/rss',1522,0,'external'),(3101,'http://sothisisfitness.com/2017/08/getting-my-blog-life-together-with-coschedule.html',1522,1274,'internal'),(3099,'http://www.stitcher.com/s?fid=126206&refid=stpr',1522,0,'external'),(3066,'http://www.stitcher.com/s?fid=126206&refid=stpr',1486,0,'external'),(3067,'http://www.sothisisfitness.libsyn.com/rss',1486,0,'external'),(3068,'http://www.sothisisfitness.com/bed',1486,0,'external'),(3069,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1486,0,'external'),(3118,'https://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/effects_cig_smoking/index.htm',1528,0,'external'),(3119,'https://betobaccofree.hhs.gov/health-effects/smoking-health/index.html',1528,0,'external'),(3120,'http://www.lung.org/our-initiatives/tobacco/reports-resources/sotc/by-the-numbers/10-health-effects-caused-by-smoking.html?referrer=https://www.google.com/',1528,0,'external'),(3121,'http://www.mahb.org/wp-content/uploads/2016/01/gbook34-1.pdf',1528,0,'external'),(3122,'https://www.facebook.com/sothisisfitness/videos/783935208463229/',1528,0,'external'),(3136,'https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983',1541,0,'external'),(3359,'http://www.sothisisfitness.libsyn.com/rss',1547,0,'external'),(3360,'http://www.sothisisfitness.com/bed',1547,0,'external'),(3361,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1547,0,'external'),(3358,'http://www.stitcher.com/s?fid=126206&refid=stpr',1547,0,'external'),(3357,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1547,0,'external'),(3354,'http://www.instagram.com/cardisandcardio',1547,0,'external'),(3356,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1547,0,'external'),(3355,'http://www.twitter.com/snuffydx',1547,0,'external'),(3353,'http://www.instagram.com/snuffydx',1547,0,'external'),(3352,'http://www.facebook.com/sothisisfitness',1547,0,'external'),(3336,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1547,0,'external'),(3337,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1547,0,'external'),(3338,'http://www.stitcher.com/s?fid=126206&refid=stpr',1547,0,'external'),(3339,'http://www.sothisisfitness.libsyn.com/rss',1547,0,'external'),(3340,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1547,0,'external'),(3341,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1547,0,'external'),(3351,'http://sothisisfitness.com/reviews',1547,0,'internal'),(3345,'https://www.anytimefitness.com/gyms/3405/attleboro-ma-02703/',1547,0,'external'),(3346,'https://www.facebook.com/AFattleboro/',1547,0,'external'),(3347,'https://www.facebook.com/groups/128381951198186/',1547,0,'external'),(3348,'http://amzn.to/2i8IYiU',1547,0,'external'),(3349,'http://amzn.to/2AySBBW',1547,0,'external'),(3350,'http://sothisisfitness.com/podcast',1547,0,'internal'),(3342,'http://www.stitcher.com/s?fid=126206&refid=stpr',1547,0,'external'),(3343,'http://www.sothisisfitness.libsyn.com/rss',1547,0,'external'),(3344,'http://runri.us/providence-race-info/',1547,0,'external'),(3488,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1556,0,'external'),(3486,'http://www.sothisisfitness.libsyn.com/rss',1556,0,'external'),(3487,'http://www.sothisisfitness.com/bed',1556,0,'external'),(3485,'http://www.stitcher.com/s?fid=126206&refid=stpr',1556,0,'external'),(3484,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1556,0,'external'),(3483,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1556,0,'external'),(3482,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1556,0,'external'),(3480,'http://www.instagram.com/cardisandcardio',1556,0,'external'),(3481,'http://www.twitter.com/snuffydx',1556,0,'external'),(3479,'http://www.instagram.com/snuffydx',1556,0,'external'),(3478,'http://www.facebook.com/sothisisfitness',1556,0,'external'),(3464,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1556,0,'external'),(3465,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1556,0,'external'),(3466,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1556,0,'external'),(3467,'http://www.stitcher.com/s?fid=126206&refid=stpr',1556,0,'external'),(3468,'http://www.sothisisfitness.libsyn.com/rss',1556,0,'external'),(3469,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1556,0,'external'),(3470,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1556,0,'external'),(3471,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1556,0,'external'),(3472,'http://www.stitcher.com/s?fid=126206&refid=stpr',1556,0,'external'),(3473,'http://www.sothisisfitness.libsyn.com/rss',1556,0,'external'),(3474,'http://amzn.to/2i8IYiU',1556,0,'external'),(3475,'http://amzn.to/2AySBBW',1556,0,'external'),(3476,'http://sothisisfitness.com/podcast',1556,0,'internal'),(3477,'http://sothisisfitness.com/reviews',1556,0,'internal'),(3662,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1559,0,'external'),(3661,'http://www.sothisisfitness.com/bed',1559,0,'external'),(3660,'http://www.sothisisfitness.libsyn.com/rss',1559,0,'external'),(3649,'http://www.runrepeat.com',1559,0,'external'),(3634,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1559,0,'external'),(3659,'http://www.stitcher.com/s?fid=126206&refid=stpr',1559,0,'external'),(3658,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1559,0,'external'),(3657,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1559,0,'external'),(3643,'http://www.sothisisfitness.libsyn.com/rss',1559,0,'external'),(3641,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1559,0,'external'),(3642,'http://www.stitcher.com/s?fid=126206&refid=stpr',1559,0,'external'),(3656,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1559,0,'external'),(3655,'http://www.twitter.com/snuffydx',1559,0,'external'),(3654,'http://www.instagram.com/cardisandcardio',1559,0,'external'),(3652,'http://www.facebook.com/sothisisfitness',1559,0,'external'),(3653,'http://www.instagram.com/snuffydx',1559,0,'external'),(3651,'http://sothisisfitness.com/reviews',1559,0,'internal'),(3650,'http://sothisisfitness.com/podcast',1559,0,'internal'),(3648,'https://www.facebook.com/runrepeatcom/',1559,0,'external'),(3647,'https://www.facebook.com/jensjakobandersen',1559,0,'external'),(3646,'https://www.facebook.com/events/490036384693009/',1559,0,'external'),(3645,'http://www.crowathletics.com/millinocket/',1559,0,'external'),(3644,'http://sothisisfitness.com/2016/12/16-millinocket-and-the-golden-road.html',1559,10,'internal'),(3635,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1559,0,'external'),(3636,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1559,0,'external'),(3637,'http://www.stitcher.com/s?fid=126206&refid=stpr',1559,0,'external'),(3638,'http://www.sothisisfitness.libsyn.com/rss',1559,0,'external'),(3639,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1559,0,'external'),(3640,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1559,0,'external'),(4320,'http://www.stitcher.com/s?fid=126206&refid=stpr',1567,0,'external'),(4319,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1567,0,'external'),(4336,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1567,0,'external'),(4335,'http://www.twitter.com/snuffydx',1567,0,'external'),(4334,'http://www.instagram.com/cardisandcardio',1567,0,'external'),(4333,'http://www.instagram.com/snuffydx',1567,0,'external'),(4332,'http://www.facebook.com/sothisisfitness',1567,0,'external'),(4331,'http://sothisisfitness.com/reviews',1567,0,'internal'),(4329,'https://www.facebook.com/events/490036384693009/',1567,0,'external'),(4330,'http://sothisisfitness.com/podcast',1567,0,'internal'),(4328,'http://www.crowathletics.com/millinocket/',1567,0,'external'),(4327,'http://sothisisfitness.com/2016/12/16-millinocket-and-the-golden-road.html',1567,10,'internal'),(4326,'http://www.sothisisfitness.libsyn.com/rss',1567,0,'external'),(4325,'http://www.stitcher.com/s?fid=126206&refid=stpr',1567,0,'external'),(4324,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1567,0,'external'),(4323,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1567,0,'external'),(4322,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1567,0,'external'),(4321,'http://www.sothisisfitness.libsyn.com/rss',1567,0,'external'),(4317,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1567,0,'external'),(4318,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1567,0,'external'),(4337,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1567,0,'external'),(4338,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1567,0,'external'),(4339,'http://www.stitcher.com/s?fid=126206&refid=stpr',1567,0,'external'),(4340,'http://www.sothisisfitness.libsyn.com/rss',1567,0,'external'),(4341,'http://www.healthiq.com/sothisisfitness',1567,0,'external'),(4342,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1567,0,'external'),(4503,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1604,0,'external'),(4502,'http://www.healthiq.com/sothisisfitness',1604,0,'external'),(4496,'http://www.twitter.com/snuffydx',1604,0,'external'),(4497,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1604,0,'external'),(4498,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1604,0,'external'),(4499,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1604,0,'external'),(4500,'http://www.stitcher.com/s?fid=126206&refid=stpr',1604,0,'external'),(4501,'http://www.sothisisfitness.libsyn.com/rss',1604,0,'external'),(4494,'http://www.instagram.com/snuffydx',1604,0,'external'),(4495,'http://www.instagram.com/cardisandcardio',1604,0,'external'),(4493,'http://www.facebook.com/sothisisfitness',1604,0,'external'),(4480,'http://www.stitcher.com/s?fid=126206&refid=stpr',1604,0,'external'),(4481,'http://www.sothisisfitness.libsyn.com/rss',1604,0,'external'),(4482,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1604,0,'external'),(4483,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1604,0,'external'),(4484,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1604,0,'external'),(4485,'http://www.stitcher.com/s?fid=126206&refid=stpr',1604,0,'external'),(4486,'http://www.sothisisfitness.libsyn.com/rss',1604,0,'external'),(4487,'http://sothisisfitness.com/2017/12/kind-good-power-millinocket-marathon.html',1604,1567,'internal'),(4488,'http://sothisisfitness.com/2016/12/16-millinocket-and-the-golden-road.html',1604,10,'internal'),(4489,'http://www.crowathletics.com/millinocket/',1604,0,'external'),(4490,'https://www.facebook.com/events/490036384693009/',1604,0,'external'),(4491,'http://sothisisfitness.com/podcast',1604,0,'internal'),(4492,'http://sothisisfitness.com/reviews',1604,0,'internal'),(4479,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1604,0,'external'),(4477,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1604,0,'external'),(4478,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1604,0,'external'),(4692,'http://www.healthiq.com/sothisisfitness',1610,0,'external'),(4693,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1610,0,'external'),(4691,'http://www.sothisisfitness.libsyn.com/rss',1610,0,'external'),(4690,'http://www.stitcher.com/s?fid=126206&refid=stpr',1610,0,'external'),(4685,'http://www.instagram.com/cardisandcardio',1610,0,'external'),(4686,'http://www.twitter.com/snuffydx',1610,0,'external'),(4687,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1610,0,'external'),(4688,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1610,0,'external'),(4689,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1610,0,'external'),(4674,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1610,0,'external'),(4675,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1610,0,'external'),(4676,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1610,0,'external'),(4677,'http://www.stitcher.com/s?fid=126206&refid=stpr',1610,0,'external'),(4678,'http://www.sothisisfitness.libsyn.com/rss',1610,0,'external'),(4679,'http://sothisisfitness.com/2017/01/19-2017-goalsetting-getting-uncomfortable.html',1610,540,'internal'),(4684,'http://www.instagram.com/snuffydx',1610,0,'external'),(4682,'http://sothisisfitness.com/reviews',1610,0,'internal'),(4683,'http://www.facebook.com/sothisisfitness',1610,0,'external'),(4681,'http://sothisisfitness.com/podcast',1610,0,'internal'),(4680,'http://sothisisfitness.com/2013/08/america-the-fat.html',1610,116,'internal'),(4672,'http://www.stitcher.com/s?fid=126206&refid=stpr',1610,0,'external'),(4673,'http://www.sothisisfitness.libsyn.com/rss',1610,0,'external'),(4671,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1610,0,'external'),(4669,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1610,0,'external'),(4670,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1610,0,'external'),(4836,'http://www.healthiq.com/sothisisfitness',1618,0,'external'),(4837,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1618,0,'external'),(4828,'http://www.instagram.com/snuffydx',1618,0,'external'),(4829,'http://www.instagram.com/cardisandcardio',1618,0,'external'),(4830,'http://www.twitter.com/snuffydx',1618,0,'external'),(4831,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1618,0,'external'),(4832,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1618,0,'external'),(4833,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1618,0,'external'),(4834,'http://www.stitcher.com/s?fid=126206&refid=stpr',1618,0,'external'),(4835,'http://www.sothisisfitness.libsyn.com/rss',1618,0,'external'),(4826,'http://sothisisfitness.com/reviews',1618,0,'internal'),(4827,'http://www.facebook.com/sothisisfitness',1618,0,'external'),(4825,'http://sothisisfitness.com/podcast',1618,0,'internal'),(4824,'http://sothisisfitness.com/2017/01/19-2017-goalsetting-getting-uncomfortable.html',1618,540,'internal'),(4823,'http://www.sothisisfitness.libsyn.com/rss',1618,0,'external'),(4822,'http://www.stitcher.com/s?fid=126206&refid=stpr',1618,0,'external'),(4821,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1618,0,'external'),(4820,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1618,0,'external'),(4819,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1618,0,'external'),(4818,'http://www.sothisisfitness.libsyn.com/rss',1618,0,'external'),(4817,'http://www.stitcher.com/s?fid=126206&refid=stpr',1618,0,'external'),(4816,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1618,0,'external'),(4814,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1618,0,'external'),(4815,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1618,0,'external'),(6500,'https://itunes.apple.com/us/podcast/53-essential-oils-101-what-you-need-to-know/id1185769801?i=1000391736822&mt=2',1622,0,'external'),(6499,'http://amzn.to/2DoFWR6',1622,0,'external'),(6497,'http://amzn.to/2FpxEN4',1622,0,'external'),(6494,'http://sothisisfitness.com/2017/05/i-found-another-unicorn-now-foods.html',1622,1085,'internal'),(6495,'https://www.merriam-webster.com/dictionary/aroma',1622,0,'external'),(6492,'http://sothisisfitness.com/2017/09/essential-oils-101-need-know.html',1622,1364,'internal'),(6493,'https://itunes.apple.com/us/podcast/53-essential-oils-101-what-you-need-to-know/id1185769801?i=1000391736822&mt=2',1622,0,'external'),(5041,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1629,0,'external'),(5040,'http://www.healthiq.com/sothisisfitness',1629,0,'external'),(5039,'http://www.sothisisfitness.libsyn.com/rss',1629,0,'external'),(5030,'http://sothisisfitness.com/reviews',1629,0,'internal'),(5031,'http://www.facebook.com/sothisisfitness',1629,0,'external'),(5032,'http://www.instagram.com/snuffydx',1629,0,'external'),(5033,'http://www.instagram.com/cardisandcardio',1629,0,'external'),(5034,'http://www.twitter.com/snuffydx',1629,0,'external'),(5035,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1629,0,'external'),(5036,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1629,0,'external'),(5037,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1629,0,'external'),(5038,'http://www.stitcher.com/s?fid=126206&refid=stpr',1629,0,'external'),(5029,'http://sothisisfitness.com/podcast',1629,0,'internal'),(5019,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1629,0,'external'),(5020,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1629,0,'external'),(5021,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1629,0,'external'),(5022,'http://www.stitcher.com/s?fid=126206&refid=stpr',1629,0,'external'),(5023,'http://www.sothisisfitness.libsyn.com/rss',1629,0,'external'),(5024,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1629,0,'external'),(5025,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1629,0,'external'),(5026,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1629,0,'external'),(5027,'http://www.stitcher.com/s?fid=126206&refid=stpr',1629,0,'external'),(5028,'http://www.sothisisfitness.libsyn.com/rss',1629,0,'external'),(5225,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1634,0,'external'),(5222,'http://www.stitcher.com/s?fid=126206&refid=stpr',1634,0,'external'),(5223,'http://www.sothisisfitness.libsyn.com/rss',1634,0,'external'),(5224,'http://www.healthiq.com/sothisisfitness',1634,0,'external'),(5221,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1634,0,'external'),(5220,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1634,0,'external'),(5218,'http://www.twitter.com/snuffydx',1634,0,'external'),(5219,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1634,0,'external'),(5217,'http://www.instagram.com/cardisandcardio',1634,0,'external'),(5216,'http://www.instagram.com/snuffydx',1634,0,'external'),(5214,'http://sothisisfitness.com/reviews',1634,0,'internal'),(5215,'http://www.facebook.com/sothisisfitness',1634,0,'external'),(5213,'http://sothisisfitness.com/podcast',1634,0,'internal'),(5212,'http://www.sothisisfitness.libsyn.com/rss',1634,0,'external'),(5211,'http://www.stitcher.com/s?fid=126206&refid=stpr',1634,0,'external'),(5210,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1634,0,'external'),(5209,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1634,0,'external'),(5207,'http://www.sothisisfitness.libsyn.com/rss',1634,0,'external'),(5208,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1634,0,'external'),(5206,'http://www.stitcher.com/s?fid=126206&refid=stpr',1634,0,'external'),(5205,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1634,0,'external'),(5203,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1634,0,'external'),(5204,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1634,0,'external'),(5455,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1637,0,'external'),(5454,'http://www.healthiq.com/sothisisfitness',1637,0,'external'),(5452,'http://www.stitcher.com/s?fid=126206&refid=stpr',1637,0,'external'),(5453,'http://www.sothisisfitness.libsyn.com/rss',1637,0,'external'),(5451,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1637,0,'external'),(5450,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1637,0,'external'),(5448,'http://www.twitter.com/snuffydx',1637,0,'external'),(5449,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1637,0,'external'),(5447,'http://www.instagram.com/cardisandcardio',1637,0,'external'),(5446,'http://www.instagram.com/snuffydx',1637,0,'external'),(5443,'http://sothisisfitness.com/podcast',1637,0,'internal'),(5444,'http://sothisisfitness.com/reviews',1637,0,'internal'),(5433,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1637,0,'external'),(5434,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1637,0,'external'),(5435,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1637,0,'external'),(5436,'http://www.stitcher.com/s?fid=126206&refid=stpr',1637,0,'external'),(5437,'http://www.sothisisfitness.libsyn.com/rss',1637,0,'external'),(5438,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1637,0,'external'),(5439,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1637,0,'external'),(5440,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1637,0,'external'),(5441,'http://www.stitcher.com/s?fid=126206&refid=stpr',1637,0,'external'),(5442,'http://www.sothisisfitness.libsyn.com/rss',1637,0,'external'),(5445,'http://www.facebook.com/sothisisfitness',1637,0,'external'),(5685,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1642,0,'external'),(5684,'http://www.healthiq.com/sothisisfitness',1642,0,'external'),(5683,'http://www.sothisisfitness.libsyn.com/rss',1642,0,'external'),(5682,'http://www.stitcher.com/s?fid=126206&refid=stpr',1642,0,'external'),(5681,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1642,0,'external'),(5680,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1642,0,'external'),(5679,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1642,0,'external'),(5677,'http://www.instagram.com/cardisandcardio',1642,0,'external'),(5678,'http://www.twitter.com/snuffydx',1642,0,'external'),(5670,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1642,0,'external'),(5675,'http://www.facebook.com/sothisisfitness',1642,0,'external'),(5676,'http://www.instagram.com/snuffydx',1642,0,'external'),(5674,'http://sothisisfitness.com/reviews',1642,0,'internal'),(5672,'http://www.sothisisfitness.libsyn.com/rss',1642,0,'external'),(5673,'http://sothisisfitness.com/podcast',1642,0,'internal'),(5671,'http://www.stitcher.com/s?fid=126206&refid=stpr',1642,0,'external'),(5669,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1642,0,'external'),(5666,'http://www.stitcher.com/s?fid=126206&refid=stpr',1642,0,'external'),(5663,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1642,0,'external'),(5664,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1642,0,'external'),(5665,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1642,0,'external'),(5668,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1642,0,'external'),(5667,'http://www.sothisisfitness.libsyn.com/rss',1642,0,'external'),(5823,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1648,0,'external'),(5821,'http://www.sothisisfitness.libsyn.com/rss',1648,0,'external'),(5822,'http://www.healthiq.com/sothisisfitness',1648,0,'external'),(5820,'http://www.stitcher.com/s?fid=126206&refid=stpr',1648,0,'external'),(5816,'http://www.twitter.com/snuffydx',1648,0,'external'),(5817,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1648,0,'external'),(5818,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1648,0,'external'),(5819,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1648,0,'external'),(5814,'http://www.instagram.com/snuffydx',1648,0,'external'),(5815,'http://www.instagram.com/cardisandcardio',1648,0,'external'),(5813,'http://www.facebook.com/sothisisfitness',1648,0,'external'),(5812,'http://sothisisfitness.com/reviews',1648,0,'internal'),(5810,'http://www.sothisisfitness.libsyn.com/rss',1648,0,'external'),(5811,'http://sothisisfitness.com/podcast',1648,0,'internal'),(5809,'http://www.stitcher.com/s?fid=126206&refid=stpr',1648,0,'external'),(5808,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1648,0,'external'),(5807,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1648,0,'external'),(5801,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1648,0,'external'),(5803,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1648,0,'external'),(5802,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1648,0,'external'),(5804,'http://www.stitcher.com/s?fid=126206&refid=stpr',1648,0,'external'),(5805,'http://www.sothisisfitness.libsyn.com/rss',1648,0,'external'),(5806,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1648,0,'external'),(5926,'http://www.sothisisfitness.libsyn.com/rss',1651,0,'external'),(6224,'http://www.stitcher.com/s?fid=126206&refid=stpr',1657,0,'external'),(5928,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1651,0,'external'),(5927,'http://www.healthiq.com/sothisisfitness',1651,0,'external'),(5925,'http://www.stitcher.com/s?fid=126206&refid=stpr',1651,0,'external'),(5922,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1651,0,'external'),(5923,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1651,0,'external'),(5924,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1651,0,'external'),(5921,'http://www.twitter.com/snuffydx',1651,0,'external'),(5919,'http://www.instagram.com/snuffydx',1651,0,'external'),(5920,'http://www.instagram.com/cardisandcardio',1651,0,'external'),(5918,'http://www.facebook.com/sothisisfitness',1651,0,'external'),(5917,'http://sothisisfitness.com/reviews',1651,0,'internal'),(5916,'http://sothisisfitness.com/podcast',1651,0,'internal'),(5915,'http://www.sothisisfitness.libsyn.com/rss',1651,0,'external'),(5914,'http://www.stitcher.com/s?fid=126206&refid=stpr',1651,0,'external'),(5913,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1651,0,'external'),(5912,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1651,0,'external'),(5908,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1651,0,'external'),(5906,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1651,0,'external'),(5907,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1651,0,'external'),(5911,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1651,0,'external'),(5910,'http://www.sothisisfitness.libsyn.com/rss',1651,0,'external'),(5909,'http://www.stitcher.com/s?fid=126206&refid=stpr',1651,0,'external'),(6223,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1657,0,'external'),(6205,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1657,0,'external'),(6218,'http://www.instagram.com/snuffydx',1657,0,'external'),(6206,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1657,0,'external'),(6207,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1657,0,'external'),(6208,'http://www.stitcher.com/s?fid=126206&refid=stpr',1657,0,'external'),(6209,'http://www.sothisisfitness.libsyn.com/rss',1657,0,'external'),(6210,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1657,0,'external'),(6211,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1657,0,'external'),(6212,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1657,0,'external'),(6213,'http://www.stitcher.com/s?fid=126206&refid=stpr',1657,0,'external'),(6214,'http://www.sothisisfitness.libsyn.com/rss',1657,0,'external'),(6215,'http://sothisisfitness.com/podcast',1657,0,'internal'),(6216,'http://sothisisfitness.com/reviews',1657,0,'internal'),(6217,'http://www.facebook.com/sothisisfitness',1657,0,'external'),(6498,'https://itunes.apple.com/us/podcast/53-essential-oils-101-what-you-need-to-know/id1185769801?i=1000391736822&mt=2',1622,0,'external'),(6455,'http://www.stitcher.com/s?fid=126206&refid=stpr',1663,0,'external'),(6456,'http://www.sothisisfitness.libsyn.com/rss',1663,0,'external'),(6457,'http://www.healthiq.com/sothisisfitness',1663,0,'external'),(6458,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1663,0,'external'),(6454,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1663,0,'external'),(6452,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1663,0,'external'),(6453,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1663,0,'external'),(6451,'http://www.twitter.com/snuffydx',1663,0,'external'),(6450,'http://www.instagram.com/cardisandcardio',1663,0,'external'),(6439,'http://www.stitcher.com/s?fid=126206&refid=stpr',1663,0,'external'),(6440,'http://www.sothisisfitness.libsyn.com/rss',1663,0,'external'),(6436,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1663,0,'external'),(6437,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1663,0,'external'),(6438,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1663,0,'external'),(6448,'http://www.facebook.com/sothisisfitness',1663,0,'external'),(6449,'http://www.instagram.com/snuffydx',1663,0,'external'),(6446,'http://sothisisfitness.com/podcast',1663,0,'internal'),(6447,'http://sothisisfitness.com/reviews',1663,0,'internal'),(6445,'http://www.sothisisfitness.libsyn.com/rss',1663,0,'external'),(6443,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1663,0,'external'),(6444,'http://www.stitcher.com/s?fid=126206&refid=stpr',1663,0,'external'),(6442,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1663,0,'external'),(6441,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1663,0,'external'),(6496,'https://en.wikipedia.org/wiki/Aromatherapy',1622,0,'external'),(6570,'http://sothisisfitness.com/meet-darrell/findingfitness',187,399,'internal'),(6568,'http://www.healthiq.com/sothisisfitness',1668,0,'external'),(6569,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1668,0,'external'),(6567,'http://www.sothisisfitness.libsyn.com/rss',1668,0,'external'),(6566,'http://www.stitcher.com/s?fid=126206&refid=stpr',1668,0,'external'),(6547,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1668,0,'external'),(6565,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1668,0,'external'),(6548,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1668,0,'external'),(6549,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1668,0,'external'),(6550,'http://www.stitcher.com/s?fid=126206&refid=stpr',1668,0,'external'),(6551,'http://www.sothisisfitness.libsyn.com/rss',1668,0,'external'),(6552,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1668,0,'external'),(6553,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1668,0,'external'),(6554,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1668,0,'external'),(6555,'http://www.stitcher.com/s?fid=126206&refid=stpr',1668,0,'external'),(6556,'http://www.sothisisfitness.libsyn.com/rss',1668,0,'external'),(6557,'http://sothisisfitness.com/podcast',1668,0,'internal'),(6558,'http://sothisisfitness.com/reviews',1668,0,'internal'),(6559,'http://www.facebook.com/sothisisfitness',1668,0,'external'),(6560,'http://www.instagram.com/snuffydx',1668,0,'external'),(6561,'http://www.instagram.com/cardisandcardio',1668,0,'external'),(6562,'http://www.twitter.com/snuffydx',1668,0,'external'),(6563,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1668,0,'external'),(6564,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1668,0,'external'),(6571,'http://sothisisfitness.com/meet-darrell/my-journey',187,401,'internal'),(6572,'http://www.athleteonfire.com',251,0,'external'),(6573,'http://athleteonfire.com/aof165-losing-100-pounds-running-100-miles/',251,0,'external'),(6574,'http://www.sothisisfitness.com/2014/01/ch-ch-ch-chia-health-warrior-chia-bar.html',251,0,'external'),(6575,'http://www.huffingtonpost.com/2014/05/19/i-lost-weight-darrell-mctague_n_5104908.html',251,0,'external'),(6576,'http://cognitea.com/blogs/the-stories/13996861-introducing-darrell-mctague-i-can-i-will-story-of-the-month',251,0,'external'),(6577,'https://www.youtube.com/watch?v=BWcltCojY-M',251,0,'external'),(6578,'http://cognitea.com/blogs/the-stories/12684025-see-how-cognitea-helped-darrell-mctague-run-a-sub-2-hour-1-2-marathon',251,0,'external'),(6579,'http://www.sothisisfitness.com/search/label/Review+product',268,0,'external'),(6580,'http://sothisisfitness.com/meet-darrell/my-journey',399,401,'internal'),(6581,'http://4.bp.blogspot.com/-YNiTGWMGjdQ/Ul8B2gOPqmI/AAAAAAAAB40/yD6mHGOCFO4/s1600/P90XLogo_low_res.jpg',401,0,'external'),(6582,'https://i1.wp.com/1.bp.blogspot.com/-8LEdP8TY7uI/Ueh2Kn3CLTI/AAAAAAAAA7A/bpCKl5WHzZk/s1600/IMG_20130718_185043_332.jpg',630,0,'external'),(6583,'http://www.sothisisfitness.com/2013/07/the-music-while-running-controversy.html',630,0,'external'),(6584,'https://itunes.apple.com/us/album/nobodys-listening/id528435845?i=528437028',630,0,'external'),(6585,'https://www.youtube.com/watch?v=LWPvK0Cwh3E',630,0,'external'),(6586,'http://www.youtube.com/watch?v=UxxajLWwzqY',630,0,'external'),(6587,'http://www.youtube.com/watch?v=FJfFZqTlWrQ',630,0,'external'),(6588,'https://www.youtube.com/watch?v=LWPvK0Cwh3E',630,0,'external'),(6589,'http://www.youtube.com/watch?v=M1ufW2INWmM',630,0,'external'),(6590,'http://www.youtube.com/watch?v=JDrschw-wdI',630,0,'external'),(6591,'http://www.youtube.com/watch?v=NOubzHCUt48',630,0,'external'),(6592,'https://www.youtube.com/watch?v=6pCUuwgMbXA',630,0,'external'),(6593,'http://www.youtube.com/watch?v=89u9T7WDoaM',630,0,'external'),(6594,'http://www.youtube.com/watch?v=0aEnnH6t8Ts',630,0,'external'),(6595,'http://www.youtube.com/watch?v=zHESy8XsJPs',630,0,'external'),(6596,'https://www.youtube.com/watch?v=sV1hKciJTgg',630,0,'external'),(6597,'http://www.youtube.com/watch?v=YUb8bDtla-8',630,0,'external'),(6598,'https://www.youtube.com/watch?v=8JdQiDZDPqM',630,0,'external'),(6599,'http://www.youtube.com/watch?v=AYC2FUutdKA',630,0,'external'),(6600,'https://www.youtube.com/watch?v=hC8N9WywIqY',630,0,'external'),(6601,'http://www.youtube.com/watch?v=qpjGVyxZRDY',630,0,'external'),(6602,'https://www.youtube.com/watch?v=Y5fBdpreJiU',630,0,'external'),(6603,'http://www.youtube.com/watch?v=KQDMCoylpgw',630,0,'external'),(6604,'http://www.youtube.com/watch?v=pco91kroVgQ',630,0,'external'),(6605,'https://www.youtube.com/watch?v=dvf--10EYXw',630,0,'external'),(6606,'https://www.youtube.com/watch?v=qptFFT11eEk',630,0,'external'),(6607,'https://www.youtube.com/watch?v=elo9svwGg0c',630,0,'external'),(6608,'http://www.youtube.com/watch?v=Ypkv0HeUvTc',630,0,'external'),(6609,'http://www.youtube.com/watch?v=Wq0H-1IuaY8',630,0,'external'),(6610,'http://www.youtube.com/watch?v=tQmEd_UeeIk',630,0,'external'),(6611,'http://www.youtube.com/watch?v=lsV500W4BHU',630,0,'external'),(6612,'http://www.youtube.com/watch?v=6fVE8kSM43I',630,0,'external'),(6613,'http://www.youtube.com/watch?v=v1c2OfAzDTI',630,0,'external'),(6614,'http://www.youtube.com/watch?v=dTAAsCNK7RA',630,0,'external'),(6615,'http://www.youtube.com/watch?v=2zNSgSzhBfM',630,0,'external'),(6616,'http://www.youtube.com/watch?v=8PvebsWcpto',630,0,'external'),(6617,'https://www.youtube.com/watch?v=IgFwiCApH7E',630,0,'external'),(6618,'http://www.youtube.com/watch?v=gM7Hlg75Mlo',630,0,'external'),(6619,'http://www.youtube.com/watch?v=gGdGFtwCNBE',630,0,'external'),(6620,'http://www.youtube.com/watch?v=X-2yuGgp_U8',630,0,'external'),(6621,'http://www.youtube.com/watch?v=ZLk75fFXqH4',630,0,'external'),(6622,'https://www.youtube.com/watch?v=RROdymuLnc8',630,0,'external'),(6623,'http://www.youtube.com/watch?v=onzL0EM1pKY',630,0,'external'),(6624,'http://www.youtube.com/watch?v=sEXHeTcxQy4',630,0,'external'),(6625,'https://www.youtube.com/watch?v=hNXmKiEqVx4',630,0,'external'),(6626,'http://www.youtube.com/watch?v=nCvRT2sy5FE',630,0,'external'),(6627,'http://www.youtube.com/watch?v=WccfbPQNMbg',630,0,'external'),(6628,'http://www.youtube.com/watch?v=Bg59q4puhmg',630,0,'external'),(6629,'http://www.youtube.com/watch?v=5d7EbtLb8ok',630,0,'external'),(6630,'http://www.youtube.com/watch?v=X-iBGSLkfCU',630,0,'external'),(6631,'http://www.youtube.com/watch?v=desJKYvdq9A',630,0,'external'),(6632,'https://www.youtube.com/watch?v=2QewNZn871s',630,0,'external'),(6633,'https://www.youtube.com/watch?v=wyUdznNDutw',630,0,'external'),(6634,'https://i0.wp.com/3.bp.blogspot.com/-ONzPg3iqFLs/UeaWsiJHU5I/AAAAAAAAAyM/wkdb16o11T4/s1600/legdaybeforeafter.jpg',131,0,'external'),(6635,'http://www.falmouthroadrace.com/',131,0,'external'),(6636,'https://i1.wp.com/4.bp.blogspot.com/-xWp_aCJOgkU/Ueb8LZgLgtI/AAAAAAAAAyc/6ZD5b4JqHv4/s1600/leg-day-1.jpg',131,0,'external'),(6637,'https://i0.wp.com/2.bp.blogspot.com/-8LEdP8TY7uI/Ueh2Kn3CLTI/AAAAAAAAA68/bioat3OphxI/s1600/IMG_20130718_185043_332.jpg',130,0,'external'),(6638,'http://www.youtube.com/watch?v=sEXHeTcxQy4',130,0,'external'),(6639,'https://i0.wp.com/4.bp.blogspot.com/-ARO0dmTM850/Ueh6m1P9GHI/AAAAAAAAA7M/dYtSapsxcFM/s1600/Herp-Derp-Derp-Derp-random-28593627-486-301.jpg',130,0,'external'),(6640,'http://jog.fm/',130,0,'external'),(6641,'http://www.youtube.com/watch?v=yyDUC1LUXSU',130,0,'external'),(6642,'http://www.sothisisfitness.blogspot.com/p/running-playlist.html',130,0,'external'),(6643,'https://i0.wp.com/2.bp.blogspot.com/-Fw0jU5iLeow/UekvEA0gwTI/AAAAAAAAA70/FSZOEU-D1ig/s1600/napoleon.gif',129,0,'external'),(6644,'http://2.bp.blogspot.com/--tY10BME1TY/UektrjJFZZI/AAAAAAAAA7o/PLzfycTdFMU/s1600/toomuchweight.jpg',129,0,'external'),(6645,'http://en.wikipedia.org/wiki/Napoleon_complex',129,0,'external'),(6646,'http://en.wikipedia.org/wiki/Napoleon',129,0,'external'),(6647,'https://i0.wp.com/3.bp.blogspot.com/-HnIbI723FHk/UenRvsPPWRI/AAAAAAAAA8E/UKO-ne0a-Cg/s1600/34414-marilyn-monroe-Bro-do-you-even-fMI6.jpeg',129,0,'external'),(6648,'https://i1.wp.com/2.bp.blogspot.com/--tY10BME1TY/UektrjJFZZI/AAAAAAAAA7o/PLzfycTdFMU/s1600/toomuchweight.jpg',129,0,'external'),(6649,'https://i2.wp.com/1.bp.blogspot.com/-oM2rBjZZpN0/UenY_vlMoUI/AAAAAAAAA8U/5cuHUP0HnBg/s1600/3s27l9.jpg',129,0,'external'),(6650,'http://sothisisfitness.blogspot.com/2013/07/why-workouts-fail-1-napoleon-complex.html',128,0,'external'),(6651,'https://i1.wp.com/2.bp.blogspot.com/-AjTPjwp6uQQ/UetkdSWAiaI/AAAAAAAAA80/ClwaGojX5WI/s1600/wall-e-human.jpg',128,0,'external'),(6652,'https://i1.wp.com/4.bp.blogspot.com/-6M3jnHnNEuA/UevSvUs24WI/AAAAAAAAA9c/zUBTf2FL2sA/s1600/59087-funny-wish-me-luck.jpg',128,0,'external'),(6653,'https://i2.wp.com/3.bp.blogspot.com/-cK7vcRLcbEI/Uetb8vg4nMI/AAAAAAAAA8k/DsI3aMVEcpk/s1600/1053.jpg',128,0,'external'),(6654,'http://sothisisfitness.com/meet-darrell/findingfitness',128,399,'internal'),(6655,'https://i1.wp.com/3.bp.blogspot.com/-SsNI8S94fn4/UevTXcAAHZI/AAAAAAAAA9k/Aeylil0asq8/s1600/exercise-motivation-required.png',128,0,'external'),(6656,'http://sothisisfitness.blogspot.com/2013/07/the-inconvenience-factor-accepting.html',127,0,'external'),(6657,'http://sothisisfitness.blogspot.com/2013/07/why-workouts-fail-1-napoleon-complex.html',127,0,'external'),(6658,'https://i2.wp.com/2.bp.blogspot.com/-faudmiPbRak/UeyzCH_wxaI/AAAAAAAAA90/m5x8O_9cURQ/s1600/fear-is-a-prison.jpg',127,0,'external'),(6659,'http://sothisisfitness.com/meet-darrell/findingfitness',127,399,'internal'),(6660,'http://sothisisfitness.blogspot.com/2013/07/the-inconvenience-factor-accepting.html',127,0,'external'),(6661,'http://sothisisfitness.blogspot.com/2013/07/the-inconvenience-factor-accepting.html',127,0,'external'),(6662,'http://sothisisfitness.blogspot.com/2013/07/the-inconvenience-factor-accepting.html',127,0,'external'),(6663,'https://i2.wp.com/1.bp.blogspot.com/-l-HOeEs58jE/Uey6cPuQtFI/AAAAAAAAA-E/sMTfY4vGHR4/s1600/3px4zz.jpg',127,0,'external'),(6664,'https://i1.wp.com/2.bp.blogspot.com/-JLDJ2CCmSqU/Ue14cL33prI/AAAAAAAAA-o/yqmCQdc5QXk/s1600/66869_10152726509630062_1650984556_n.png',127,0,'external'),(6665,'http://sothisisfitness.com/meet-darrell/my-journey',127,401,'internal'),(6666,'http://sothisisfitness.com/meet-darrell/findingfitness',127,399,'internal'),(6667,'https://i0.wp.com/1.bp.blogspot.com/-L5f6n7gXfSA/Ue14jICLsnI/AAAAAAAAA-w/wGZB1scQyBo/s1600/fitness-motivation-running-Favim.com-326874.jpg',127,0,'external'),(6668,'https://i2.wp.com/3.bp.blogspot.com/-C5-whDW2v58/Ue5f-I2wptI/AAAAAAAAA_Q/jzWf68QBIYk/s1600/health-and-fitness-motivation-by-elisa.jpg',126,0,'external'),(6669,'https://en.wikipedia.org/wiki/Siren',126,0,'external'),(6670,'http://sothisisfitness.blogspot.com/2013/07/defeating-demotivators-1-fear-monster.html',126,0,'external'),(6671,'https://i2.wp.com/2.bp.blogspot.com/-cUUMP6WVeaY/Ue5f_RrBZII/AAAAAAAAA_w/Xtpc0_egyYY/s1600/motivation-motivation-demotivational-poster-1276385776.jpg',126,0,'external'),(6672,'https://i0.wp.com/3.bp.blogspot.com/-vlAYFt2tiOo/Ue5iCc2opRI/AAAAAAAABAQ/R_XVc-DDF04/s1600/maslows-hierarchy-of-needs1.jpg',126,0,'external'),(6673,'https://i1.wp.com/4.bp.blogspot.com/-lgAXtgyrWGA/Ue5gA2KhNPI/AAAAAAAABAA/GDxYQAfpJUE/s1600/tumblr_mkgrklfVOJ1s8wkh1o1_500.png',126,0,'external'),(6674,'https://i1.wp.com/1.bp.blogspot.com/-dJbQEsJuVHg/Ue5f_AnPn7I/AAAAAAAAA_o/zmNkhIq2LMo/s1600/too-busy.jpg',126,0,'external'),(6675,'https://i1.wp.com/4.bp.blogspot.com/-GUQ5ELVNwX8/Ue5f-KghdUI/AAAAAAAAA_U/m_7IhQoM6J0/s1600/21110_448316405251402_917372794_n.jpg',126,0,'external'),(6676,'https://i1.wp.com/3.bp.blogspot.com/-kIRzLfkSPRs/Ue5f--CJE5I/AAAAAAAAA_k/anvIKB88Bgk/s1600/Arnold-Conquer-workoutmotivation.jpg',126,0,'external'),(6677,'https://i2.wp.com/2.bp.blogspot.com/-roXayL-pktU/UfD-CtE2EVI/AAAAAAAABAo/ur-zuMH1c90/s1600/fat-scale2.jpg',125,0,'external'),(6678,'https://i1.wp.com/1.bp.blogspot.com/-9lacERfSFIM/UfHEZMkksnI/AAAAAAAABB0/mbAefPsgQzs/s1600/g137479893039795542.jpg',125,0,'external'),(6679,'https://i0.wp.com/1.bp.blogspot.com/-XMDGVH42Awo/UfD-F7uRiEI/AAAAAAAABA4/_U4ypkJ02d8/s1600/scaleislying.jpg',125,0,'external'),(6680,'https://i2.wp.com/2.bp.blogspot.com/-SmZanRfpS_I/UfHk_rNMQsI/AAAAAAAABCE/HQs9s8uGAKw/s1600/40052119.jpg',125,0,'external'),(6681,'http://www.webmd.com/diet/features/stress-weight-gain',125,0,'external'),(6682,'http://www.medicinenet.com/script/main/art.asp?articlekey=77964',125,0,'external'),(6683,'http://stress.about.com/od/stresshealth/a/weightgain.htm',125,0,'external'),(6684,'https://i0.wp.com/1.bp.blogspot.com/-rRdH4l3bDjY/UfJ9Htm42uI/AAAAAAAABDI/HYYHplGqsC4/s1600/sodium_chart.jpg',125,0,'external'),(6685,'https://i2.wp.com/1.bp.blogspot.com/-TdPnZ9KnSJA/UfHocB09ynI/AAAAAAAABCU/cEgN_gC8F60/s1600/l560655519.jpg',125,0,'external'),(6686,'https://i1.wp.com/2.bp.blogspot.com/-4mnYqJRIzl8/UfJ7dz_-Y3I/AAAAAAAABC8/9Ud5_4q7-AE/s1600/deb155lbs-300x286.jpg',125,0,'external'),(6687,'https://i1.wp.com/2.bp.blogspot.com/-Vb_0iPtGfQA/UfHuoZaZuAI/AAAAAAAABCk/AhY-_JYGitQ/s1600/fat-vs-muscle1.jpg',125,0,'external'),(6688,'https://i2.wp.com/2.bp.blogspot.com/-yQ_-RUP8-dE/UfD-J2HcexI/AAAAAAAABBI/P5NdKld4EJ0/s1600/tumblr_lx8xnaiI1I1qm62nmo1_1280.jpg',125,0,'external'),(6689,'https://i0.wp.com/3.bp.blogspot.com/-dNFc4U9EOrM/UfHBvAsh_qI/AAAAAAAABBo/0qts1JWS9qQ/s1600/g1374796551146990904.jpg',125,0,'external'),(6690,'https://i0.wp.com/2.bp.blogspot.com/-bi4WILLVnm0/UfUjMKX4XhI/AAAAAAAABDY/sdft9DIatIc/s1600/nbfrr.jpg',124,0,'external'),(6691,'http://www.falmouthroadrace.com/',124,0,'external'),(6692,'http://lighthouse.cc/nobska/',124,0,'external'),(6693,'https://i0.wp.com/3.bp.blogspot.com/-zoNCdnybAAs/UfVv5rJNztI/AAAAAAAABDo/JljZJHVx6xY/s1600/413342_10100859894935542_1060323499_o.jpg',124,0,'external'),(6694,'http://www.99restaurants.com/',124,0,'external'),(6695,'http://www.rundanafarber.org/',124,0,'external'),(6696,'https://i2.wp.com/4.bp.blogspot.com/-ssbauTRk6ZQ/UfVyCQu7HuI/AAAAAAAABEA/rvVIyQVvoi4/s1600/977838_531255300265466_820475099_o.jpg',124,0,'external'),(6697,'http://www.westfalmouthlibrary.org/',124,0,'external'),(6698,'https://www.firstgiving.com/fundraiser/MeganBoselli/2013-new-balance-falmouth-road-race',124,0,'external'),(6699,'https://i0.wp.com/1.bp.blogspot.com/-OQLFtgmXEl0/Ufh9zBLaG7I/AAAAAAAABEQ/GkQQbZG2aeE/s1600/fruitweights.jpg',123,0,'external'),(6700,'https://i1.wp.com/3.bp.blogspot.com/-PAuQE0eYmOA/Ufpa6bvTkiI/AAAAAAAABEw/v88zHw9PouI/s1600/2121272.jpg',123,0,'external'),(6701,'https://i2.wp.com/1.bp.blogspot.com/-6aL08Jo9dCU/UfpizV3KdnI/AAAAAAAABFA/BIvp_6OW-Qg/s1600/40222467.jpg',123,0,'external'),(6702,'http://sothisisfitness.com/meet-darrell/findingfitness',123,399,'internal'),(6703,'https://i0.wp.com/2.bp.blogspot.com/-WtE8WGQK6C4/UfzbrZ7R-OI/AAAAAAAABFY/nYt2joTan9c/s1600/super+mario+star.jpg?w=1200',122,0,'external'),(6704,'http://www.falmouthroadrace.com/',122,0,'external'),(6705,'http://sothisisfitness.blogspot.com/p/running-playlist.html',122,0,'external'),(6706,'http://sothisisfitness.blogspot.com/p/running-playlist.html',122,0,'external'),(6707,'http://www.mariowiki.com/Star',122,0,'external'),(6708,'http://www.youtube.com/watch?v=qRuNxHqwazs',122,0,'external'),(6709,'http://www.youtube.com/watch?v=dTvtFp_iPKc',122,0,'external'),(6710,'https://i2.wp.com/1.bp.blogspot.com/-WkTYPDlSPLw/Uf1nDr_u3GI/AAAAAAAABFo/MYuJiwvHiR0/s1600/hqdefault.jpg',122,0,'external'),(6711,'http://www.youtube.com/watch?v=n-D1EB74Ckg',122,0,'external'),(6712,'http://www.youtube.com/watch?v=sEXHeTcxQy4',122,0,'external'),(6713,'http://sothisisfitness.com/meet-darrell/my-journey',120,401,'internal'),(6714,'https://i2.wp.com/2.bp.blogspot.com/-LH9jfUr-XhM/UgKqj7IHAOI/AAAAAAAABHE/CFvxtJCN2P8/s1600/stifstopsign.jpg',120,0,'external'),(6715,'http://sothisisfitness.com/2013/07/the-i-dont-feel-like-it-syndrome.html',120,128,'internal'),(6716,'http://sothisisfitness.com/2013/07/defeating-demotivators-1-the-fear-monster.html',120,127,'internal'),(6717,'http://sothisisfitness.com/2013/07/why-workouts-fail-1-the-napoleon-complex.html',120,129,'internal'),(6718,'http://sothisisfitness.com/2013/07/conquer-the-truth-about-motivation.html',120,126,'internal'),(6719,'https://i0.wp.com/1.bp.blogspot.com/-Meem0uxYX6U/UgPzfNL6fHI/AAAAAAAABHk/vf2fQbWEsgc/s1600/ok-now-what.jpg',120,0,'external'),(6720,'https://i2.wp.com/2.bp.blogspot.com/-kLDUQomQlGk/UgRhkwa-zqI/AAAAAAAABH0/llsPETZ427c/s1600/dead-last-finish-meme.jpg',120,0,'external'),(6721,'https://i1.wp.com/1.bp.blogspot.com/-RAPp4HY0GyQ/UgRt0lGoo_I/AAAAAAAABIk/MWs3CFqF70I/s1600/IMG_20130730_103135_867.jpg',120,0,'external'),(6722,'https://i0.wp.com/4.bp.blogspot.com/-U7bfQ1zYljU/UgRmPd603xI/AAAAAAAABIE/a9_wxDme9Sk/s1600/885308_10101200011174872_1745072204_o.jpg',120,0,'external'),(6723,'http://sothisisfitness.com/meet-darrell/my-journey',120,401,'internal'),(6724,'https://www.facebook.com/groups/sothisisfitness/',120,0,'external'),(6725,'https://i1.wp.com/3.bp.blogspot.com/-MxsTZj6guyg/UgRq8Uu1ZEI/AAAAAAAABIY/tTzzOSFUWF4/s1600/too-busy.jpg',120,0,'external'),(6726,'https://i1.wp.com/2.bp.blogspot.com/-isFEI803Hzc/UgRxlKyUZzI/AAAAAAAABI0/QiEz6h3NlAI/s1600/no-excuses.jpg',120,0,'external'),(6727,'https://i1.wp.com/4.bp.blogspot.com/-Lym0hWbDKeY/Uga_wdROo8I/AAAAAAAABJY/XrddHCjnomM/s1600/IMG_20130810_123839_406.jpg',119,0,'external'),(6728,'http://www.sothisisfitness.com/running-playlist',119,0,'external'),(6729,'http://sothisisfitness.com/2013/08/running-on-rocket-fuel-anatomy-of-a-power-song.html',119,122,'internal'),(6730,'http://www.youtube.com/watch?v=Wws7mnMewPw',119,0,'external'),(6731,'http://www.youtube.com/watch?v=Y9cM06Ok4TU',119,0,'external'),(6732,'http://www.youtube.com/watch?v=6fVE8kSM43I',119,0,'external'),(6733,'http://www.youtube.com/watch?v=8PvebsWcpto',119,0,'external'),(6734,'http://www.youtube.com/watch?v=X-2yuGgp_U8',119,0,'external'),(6735,'http://www.youtube.com/watch?v=ZLk75fFXqH4',119,0,'external'),(6736,'https://www.youtube.com/watch?v=RROdymuLnc8',119,0,'external'),(6737,'http://www.youtube.com/watch?v=tolm-07if3c',119,0,'external'),(6738,'http://www.youtube.com/watch?v=yyDUC1LUXSU',119,0,'external'),(6739,'http://www.youtube.com/watch?v=AXBFun0ijYQ',119,0,'external'),(6740,'http://www.youtube.com/watch?v=vlW1VYrETAM',119,0,'external'),(6741,'http://www.youtube.com/watch?v=RlOAMKTj0hU',119,0,'external'),(6742,'http://www.sothisisfitness.com/2013/07/the-music-while-running-controversy.html',119,0,'external'),(6743,'http://www.youtube.com/watch?v=yyDUC1LUXSU',119,0,'external'),(6744,'http://www.youtube.com/watch?v=asOvnGHwtDU',119,0,'external'),(6745,'http://www.youtube.com/watch?v=ktvTqknDobU',119,0,'external'),(6746,'http://www.sothisisfitness.com/running-playlist',119,0,'external'),(6747,'http://sothisisfitness.com/meet-darrell/my-journey',118,401,'internal'),(6748,'http://sothisisfitness.com/meet-darrell/my-journey',118,401,'internal'),(6749,'http://4.bp.blogspot.com/-HstNwartSZo/UghMjZ55oAI/AAAAAAAABMY/DZKjY9XAUGE/s1600/IMG_20130811_085545_822.jpg',118,0,'external'),(6750,'http://2.bp.blogspot.com/-53XecJMNMbU/UghdwnvLaFI/AAAAAAAABNo/v5yvEVClDGg/s1600/runkeeper+roadrace.jpg',118,0,'external'),(6751,'http://www.falmouthroadrace.com/',118,0,'external'),(6752,'http://www.runkeeper.com/',118,0,'external'),(6753,'http://runkeeper.com/user/dwmctague',118,0,'external'),(6754,'http://runkeeper.com/user/dwmctague/activity/223465808',118,0,'external'),(6755,'https://i0.wp.com/4.bp.blogspot.com/-HstNwartSZo/UghMjZ55oAI/AAAAAAAABMY/DZKjY9XAUGE/s1600/IMG_20130811_085545_822.jpg',118,0,'external'),(6756,'https://www.facebook.com/pages/Team-Lanzoni/195301487166598',118,0,'external'),(6757,'https://www.99restaurants.com/community/dana-farber/',118,0,'external'),(6758,'http://www.rundanafarber.org/',118,0,'external'),(6759,'http://www.massfreemasonry.org/',118,0,'external'),(6760,'https://www.facebook.com/Thesmoothbear',118,0,'external'),(6761,'https://i0.wp.com/2.bp.blogspot.com/-cfVvJlD5RHg/UghM0qylKOI/AAAAAAAABM8/58bvbfIPXc8/s1600/IMG_20130811_124505_406.jpg',118,0,'external'),(6762,'http://www.youtube.com/channel/UC_ysTsVcPVvMDZc6T2DbslQ',118,0,'external'),(6763,'http://www.youtube.com/watch?v=Vljs7vx3248&list=UU_ysTsVcPVvMDZc6T2DbslQ',118,0,'external'),(6764,'http://www.youtube.com/channel/UC_ysTsVcPVvMDZc6T2DbslQ',118,0,'external'),(6765,'https://www.facebook.com/Thesmoothbear',118,0,'external'),(6766,'https://i1.wp.com/2.bp.blogspot.com/-PR1JvMqF12U/UghLZ0RSzYI/AAAAAAAABJ0/l9T1d6iFuT4/s1600/IMG_20130811_070044_443.jpg',118,0,'external'),(6767,'http://www.sothisisfitness.com/running-playlist',118,0,'external'),(6768,'http://www.youtube.com/watch?v=sEXHeTcxQy4',118,0,'external'),(6769,'http://www.youtube.com/watch?v=X-2yuGgp_U8',118,0,'external'),(6770,'http://www.falmouthroadrace.com/',117,0,'external'),(6771,'http://www.capecodmarathon.com/marathon-half/',117,0,'external'),(6772,'https://i2.wp.com/3.bp.blogspot.com/-2QzMewiZ9mk/UgMMzMJlegI/AAAAAAAABHU/Pd95FG9mHg8/s1600/meme-well-that-escalated-quickly.jpg',117,0,'external'),(6773,'https://i0.wp.com/2.bp.blogspot.com/-1-2CYtLQjJA/UgobuUylIzI/AAAAAAAABO4/kDJWOMvtsGA/s1600/sportclips.jpg',117,0,'external'),(6774,'http://haircutmeneastfalmouthma.com/',117,0,'external'),(6775,'https://i2.wp.com/3.bp.blogspot.com/-YqL-qDvCT4k/UgpfT3iZtkI/AAAAAAAABPI/Ny8opORtN3A/s1600/FalmouthTrackClub11.gif',117,0,'external'),(6776,'http://www.capecodmarathon.com/',117,0,'external'),(6777,'http://www.falmouthtrackclub.org/',117,0,'external'),(6778,'http://www.capecodmarathon.com/marathon-half/route-map/',117,0,'external'),(6779,'http://www.falmouthroadrace.com/course-information',117,0,'external'),(6780,'https://i0.wp.com/1.bp.blogspot.com/-stfiSqQsbic/Ugpm2HtDjEI/AAAAAAAABPY/SwCjLK9IAyQ/s1600/JimmyVLogo.gif',117,0,'external'),(6781,'https://www.facebook.com/pages/Team-Lanzoni/195301487166598',117,0,'external'),(6782,'http://www.jimmyv.org/',117,0,'external'),(6783,'http://www.deltachi.org/',117,0,'external'),(6784,'http://www.sites.google.com/site/dxboston',117,0,'external'),(6785,'https://www.facebook.com/bostondeltachi',117,0,'external'),(6786,'http://sothisisfitness.com/meet-darrell/my-journey',117,401,'internal'),(6787,'https://i0.wp.com/2.bp.blogspot.com/-0yPuOqYgrfg/Ug46ZpYYQII/AAAAAAAABS0/wTqEworgdcI/s1600/maternal-obesity.jpg',116,0,'external'),(6788,'https://i1.wp.com/1.bp.blogspot.com/-yY8cOcxnR7Q/UgywAeH6xJI/AAAAAAAABRk/Y19jxLJoVd8/s1600/fat-american.jpg',116,0,'external'),(6789,'https://i1.wp.com/2.bp.blogspot.com/-1plSxZlgo-c/Ug4s0485LbI/AAAAAAAABSM/FGpmWKyPvi8/s1600/moderation.jpg',116,0,'external'),(6790,'https://i1.wp.com/1.bp.blogspot.com/-C-Qfm0aRU6E/Ug4peJeDPYI/AAAAAAAABSE/3c1mJX7PVic/s1600/obesity-ad.png',116,0,'external'),(6791,'https://i0.wp.com/4.bp.blogspot.com/-6iZjQlS3ewg/Ug46XoW4ESI/AAAAAAAABSw/OdLd9BZMXJc/s1600/obesity.jpg',116,0,'external'),(6792,'http://4.bp.blogspot.com/-axzMVOgSmTM/Ug42slFHkYI/AAAAAAAABSc/W-8GzYll_ck/s1600/so+hungry.jpg',116,0,'external'),(6793,'http://sothisisfitness.com/2013/07/the-i-dont-feel-like-it-syndrome.html',116,128,'internal'),(6794,'http://sothisisfitness.com/2013/08/so-this-is-nutrition-the-basics.html',116,123,'internal'),(6795,'https://i1.wp.com/4.bp.blogspot.com/-A8n99vhRQcg/UhSlDm5MViI/AAAAAAAABWg/QjTQLWq4hWM/s1600/e-bk-easy-readers-04goldilocks-pic3-anim.gif',113,0,'external'),(6796,'http://sothisisfitness.com/2013/08/america-the-fat.html',113,116,'internal'),(6797,'https://i2.wp.com/2.bp.blogspot.com/-0Qp4KBMzQgc/UhS1M02xtQI/AAAAAAAABW8/U0E4zzv6qFQ/s1600/Giuliana.jpg',113,0,'external'),(6798,'http://3.bp.blogspot.com/-Sbc-b1-upK4/UhTIR7XfNKI/AAAAAAAABXI/gKQhDZ2OaDI/s1600/adele+fat.jpg',113,0,'external'),(6799,'https://i0.wp.com/2.bp.blogspot.com/-K7S7UthwIdo/UhTI3niIKjI/AAAAAAAABXQ/KtJ8Lgczw64/s1600/Fat-Amy-pitch-perfect-32534849-720-720.jpg',113,0,'external'),(6800,'https://en.wikipedia.org/wiki/Soapbox',113,0,'external'),(6801,'https://i0.wp.com/3.bp.blogspot.com/-Pd_yBWoBcyA/UhTL-F-MQVI/AAAAAAAABXg/GGqh3CfDWt8/s1600/soapbox.jpg',113,0,'external'),(6802,'https://www.facebook.com/groups/sothisisfitness/',113,0,'external'),(6803,'http://en.wikipedia.org/wiki/Hippocratic_Oath',113,0,'external'),(6804,'http://sothisisfitness.com/2013/07/the-i-dont-feel-like-it-syndrome.html',113,128,'internal'),(6805,'http://sothisisfitness.com/meet-darrell/my-journey',113,401,'internal'),(6806,'http://sothisisfitness.com/meet-darrell/my-journey',113,401,'internal'),(6807,'https://i2.wp.com/1.bp.blogspot.com/-nJq_iaqOctk/UhTMzJvQuXI/AAAAAAAABXo/MPScp5ti340/s1600/Ideal-Body-Fat-Percentage-Chart2.jpg',113,0,'external'),(6808,'https://i2.wp.com/1.bp.blogspot.com/-nGBM0EcTxW8/UhTNcEkvyvI/AAAAAAAABX4/XKPYemPz99k/s1600/Ideal-Body-Fat-Percentage-Chart3.jpg',113,0,'external'),(6809,'http://sothisisfitness.com/2013/08/america-the-fat.html',113,116,'internal'),(6810,'http://www.sothisisfitness.com/2013/07/why-workouts-fail-2-the-scale.html',113,0,'external'),(6811,'https://i1.wp.com/2.bp.blogspot.com/-AjTPjwp6uQQ/UetkdSWAiaI/AAAAAAAAA84/mALlnkHUDOk/s1600/wall-e-human.jpg',113,0,'external'),(6812,'http://en.wikipedia.org/wiki/WALL-E',113,0,'external'),(6813,'https://i0.wp.com/4.bp.blogspot.com/-80WmeXeDx6M/UhtMBo-Un6I/AAAAAAAABYI/i88hlw2LLJQ/s1600/hatersgonnahatethumb.jpg',107,0,'external'),(6814,'https://i2.wp.com/3.bp.blogspot.com/-76T_sSFFaFU/UhtNkxLQqwI/AAAAAAAABYU/lYjvob5e8hw/s1600/hatersmeme.jpg',107,0,'external'),(6815,'http://sothisisfitness.com/2013/07/the-i-dont-feel-like-it-syndrome.html',107,128,'internal'),(6816,'http://sothisisfitness.com/2013/07/defeating-demotivators-1-the-fear-monster.html',107,127,'internal'),(6817,'http://sothisisfitness.com/2013/07/why-workouts-fail-1-the-napoleon-complex.html',107,129,'internal'),(6818,'http://www.sothisisfitness.com/2013/07/why-workouts-fail-2-the-scale.html',107,0,'external'),(6819,'http://sothisisfitness.com/2013/08/america-the-fat.html',107,116,'internal'),(6820,'http://sothisisfitness.com/2013/07/conquer-the-truth-about-motivation.html',107,126,'internal'),(6821,'https://i0.wp.com/3.bp.blogspot.com/-rdYuObL40sc/UhtT3ipSrDI/AAAAAAAABYk/ibm6uS1uZFE/s1600/tumblr_md5tvm53DT1qmp520o1_500.jpg',107,0,'external'),(6822,'http://sothisisfitness.com/meet-darrell/my-journey',107,401,'internal'),(6823,'http://sothisisfitness.com/meet-darrell/my-journey',107,401,'internal'),(6824,'',106,0,'internal'),(6825,'https://i0.wp.com/2.bp.blogspot.com/-xwqUQpmiSgA/UiANlyusqwI/AAAAAAAABY0/bGSP2Wyd-94/s1600/Mocean-Logo-22-300x102.jpg',106,0,'external'),(6826,'http://moceancapecod.com/',106,0,'external'),(6827,'https://i2.wp.com/3.bp.blogspot.com/-c4lueAHLlYw/UiCBA91nvPI/AAAAAAAABZE/dHx7ZaSYyPk/s1600/capecod4troops.jpg',106,0,'external'),(6828,'http://www.capecod4thetroops.com/',106,0,'external'),(6829,'https://www.facebook.com/MOCEANCAPECOD',106,0,'external'),(6830,'http://www.moceancapecod.com/',106,0,'external'),(6831,'https://www.facebook.com/sothisisfitness',106,0,'external'),(6832,'https://twitter.com/SnuffyDX',106,0,'external'),(6833,'http://www.sothisisfitness.com/2013/08/getting-things-in-mocean-running-update.html',105,0,'external'),(6834,'http://www.moceancapecod.com/',105,0,'external'),(6835,'http://www.capecod4thetroops.com/upcoming_events.html',105,0,'external'),(6836,'http://4.bp.blogspot.com/-rysYNzjO38c/UiHVaoOS-mI/AAAAAAAABZU/l8BLboov9Ws/s1600/flex+appeal.jpg',105,0,'external'),(6837,'http://1.bp.blogspot.com/-Y3NQrgcv5vI/UiHYi1aAp_I/AAAAAAAABZo/vP7Ir_HA5So/s1600/tavern+to+tavern+5k.png',105,0,'external'),(6838,'https://i2.wp.com/3.bp.blogspot.com/-8mjed6yfWiQ/UiM6-CDXdgI/AAAAAAAABZ4/HJY_tRjPd3Y/s1600/BF10KMRR_logo_large.jpg',105,0,'external'),(6839,'http://www.bostonfirefighters10k.com/',105,0,'external'),(6840,'https://i2.wp.com/2.bp.blogspot.com/-ycoIyAHdC0k/Ui26pd_QY5I/AAAAAAAABf4/1H4jfoWfW6k/s1600/Screenshot_2013-09-09-08-08-14.png',103,0,'external'),(6841,'https://i1.wp.com/2.bp.blogspot.com/-NyoeB1EbLPQ/Ui294Hk9WNI/AAAAAAAABgE/SIZWX5yvGYY/s1600/pugg-wall-clock__13080_PE040801_S4.jpg',103,0,'external'),(6842,'https://i1.wp.com/3.bp.blogspot.com/-mglP1WHNXM0/Ui3AIREn8UI/AAAAAAAABgQ/xF3B2-hc4ns/s1600/excuseshappy.jpg',103,0,'external'),(6843,'http://sothisisfitness.com/2013/07/the-i-dont-feel-like-it-syndrome.html',103,128,'internal'),(6844,'http://www.deltachi.org/',103,0,'external'),(6845,'https://i1.wp.com/2.bp.blogspot.com/-dnK00cAo53o/Ui3CyoO_JKI/AAAAAAAABgc/z-lO4mHExGE/s1600/weekly-planner-printable-planner-sample.png',103,0,'external'),(6846,'',103,0,'internal'),(6847,'https://www.facebook.com/groups/sothisisfitness/',103,0,'external'),(6848,'https://i1.wp.com/3.bp.blogspot.com/-xUySsNkZkb0/Ui3JRUvtscI/AAAAAAAABg4/hrQok_YxeCU/s1600/grassgreensweat.jpg',103,0,'external'),(6849,'https://i1.wp.com/2.bp.blogspot.com/-s8-PBkyzqLE/UjMAdRdJyBI/AAAAAAAABkI/iwt6E6GtaWc/s1600/timthumb.jpg',102,0,'external'),(6850,'https://i1.wp.com/3.bp.blogspot.com/-3SC41-blrdg/UjZyBZdbFTI/AAAAAAAABo8/OH1Y1xygKTY/s1600/idontthinklimits.jpg',101,0,'external'),(6851,'http://sothisisfitness.com/2013/07/defeating-demotivators-1-the-fear-monster.html',101,127,'internal'),(6852,'https://i0.wp.com/3.bp.blogspot.com/-dI0SobW7TAw/Ue14lv4J6TI/AAAAAAAAA-4/FdU2N0hF-IY/s1600/impossible-is-nothing1.jpg',101,0,'external'),(6853,'https://i0.wp.com/2.bp.blogspot.com/-r6QzF3n9mDs/UjcbDB-Z99I/AAAAAAAABpQ/ZHY68-GNkdE/s1600/giventime.jpg',101,0,'external'),(6854,'https://i1.wp.com/2.bp.blogspot.com/-NHMrwIggMeA/UkCLYx8pc9I/AAAAAAAABs4/QZEKAlJkrwU/s1600/IMG_20130923_142231.jpg',100,0,'external'),(6855,'https://i0.wp.com/4.bp.blogspot.com/-LV4wa-cA8XM/UkB9Gbsru8I/AAAAAAAABr0/qwdCIuj53fw/s1600/1231348_10202120953334306_1168709344_n.jpg',100,0,'external'),(6856,'http://3.bp.blogspot.com/-XJ-flzUBvbo/UkB8Ll7JswI/AAAAAAAABrU/77U_x4xLA_s/s1600/BUxrbugCUAA659B.jpg+large.jpg',100,0,'external'),(6857,'https://i1.wp.com/1.bp.blogspot.com/-NQEA-axNYMw/UkCEZBKDIsI/AAAAAAAABsY/uD5yXx8TRlU/s1600/1237114_10202121000975497_566356172_n.jpg',100,0,'external'),(6858,'https://i2.wp.com/2.bp.blogspot.com/-IRo5zBpW3mw/UkB8lfUNE0I/AAAAAAAABrk/NzahWKonSSo/s1600/1235198_10202121317063399_705503009_n.jpg',100,0,'external'),(6859,'http://1.bp.blogspot.com/-lHCbowevQw4/UkB8YlqF-4I/AAAAAAAABrc/lzmkXaZqsUI/s1600/1235198_10202121317063399_705503009_n.jpg',100,0,'external'),(6860,'https://i0.wp.com/2.bp.blogspot.com/-6rEQeEg7cYg/UkB9lXJ9sFI/AAAAAAAABr8/kJOrWRcfqaQ/s1600/1238298_10202121315423358_1213095490_n.jpg',100,0,'external'),(6861,'https://i1.wp.com/2.bp.blogspot.com/-on0raOkOfKw/UkCD6qvrWnI/AAAAAAAABsQ/mivtaY_ZUEA/s1600/yesteryou.jpg',100,0,'external'),(6862,'http://www.jimmyv.org/',99,0,'external'),(6863,'https://i1.wp.com/4.bp.blogspot.com/-f70yhYqH3Mk/UkON7n9SwoI/AAAAAAAABzA/466xqGDiB7o/s1600/JimmyVLogo.gif',99,0,'external'),(6864,'http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13',99,0,'external'),(6865,'http://sothisisfitness.com/meet-darrell/my-journey',99,401,'internal'),(6866,'http://sothisisfitness.com/meet-darrell/my-journey',99,401,'internal'),(6867,'http://www.sothisisfitness.com/2013/09/what-is-good-enough-tavern2tavern5k.html',99,0,'external'),(6868,'http://www.sothisisfitness.com/2013/08/getting-things-in-mocean-running-update.html',99,0,'external'),(6869,'http://www.sothisisfitness.com/2013/09/2-months-4-runs-one-great-cause.html',99,0,'external'),(6870,'',99,0,'internal'),(6871,'http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13',99,0,'external'),(6872,'http://www.deltachi.org/',99,0,'external'),(6873,'http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13',99,0,'external'),(6874,'https://i2.wp.com/4.bp.blogspot.com/-lpZzGDSmRDw/UklxuSu68HI/AAAAAAAABzM/9XVoe1Kvomk/s1600/stress.jpg',98,0,'external'),(6875,'https://i0.wp.com/2.bp.blogspot.com/-ShlkwbrMBsM/UkmR8CRRK2I/AAAAAAAABzs/nolqIInyGWw/s1600/killer-stress.jpg',98,0,'external'),(6876,'https://i1.wp.com/3.bp.blogspot.com/-5xRm--X62SI/UkmI2xKr2oI/AAAAAAAABzc/ChA43RtTfU0/s1600/Untitled-1.jpg',98,0,'external'),(6877,'https://i1.wp.com/3.bp.blogspot.com/-0qLX-CaSKJk/UkwnWfqQMQI/AAAAAAAAB0A/D2gUoWoaEg4/s1600/Aug2_Run4Ke_photo.jpg',97,0,'external'),(6878,'https://i1.wp.com/1.bp.blogspot.com/-EyG-EtXTV7Q/UkwwMl-zNwI/AAAAAAAAB0Y/XxDH6qbPC6g/s1600/IMG_20131002_103549.jpg',97,0,'external'),(6879,'https://i1.wp.com/1.bp.blogspot.com/-S8T25BkizJ4/Ukw9jfMar6I/AAAAAAAAB04/5Oio-1xj_S4/s1600/2.jpg',97,0,'external'),(6880,'http://www.sothisisfitness.com/2013/07/the-music-while-running-controversy.html',97,0,'external'),(6881,'http://www.sothisisfitness.com/running-playlist',97,0,'external'),(6882,'https://i1.wp.com/3.bp.blogspot.com/-rAJ1GVTsFm4/Ukw3AEc2Q0I/AAAAAAAAB0o/CjcKl-NFShg/s1600/runyourownrace.jpg',97,0,'external'),(6883,'http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13',96,0,'external'),(6884,'https://i2.wp.com/4.bp.blogspot.com/-40_cr0Pt8ek/UlQLgLshfBI/AAAAAAAAB24/_YrdgdVG6CM/s1600/canalrunbib.jpg',95,0,'external'),(6885,'http://www.sothisisfitness.com/2013/10/canal-run-burpee-challenge.html',95,0,'external'),(6886,'https://i2.wp.com/1.bp.blogspot.com/-dvN0PKTI490/UlQMrGRQ-pI/AAAAAAAAB3E/9wBgJk6vR0w/s1600/IMG_20131005_091115_828.jpg',95,0,'external'),(6887,'http://www.canalrun4thetroops.com/',95,0,'external'),(6888,'http://www.capecod4thetroops.com/',95,0,'external'),(6889,'https://i0.wp.com/4.bp.blogspot.com/-dz2l_d_zAoU/UlQOwn7vPSI/AAAAAAAAB3Q/mC8-NQfqxlE/s1600/IMG_20131005_093735_948.jpg',95,0,'external'),(6890,'http://www.sothisisfitness.com/2013/10/race-beginner-dos-donts.html',95,0,'external'),(6891,'http://www.sothisisfitness.com/2013/10/canal-run-burpee-challenge.html',95,0,'external'),(6892,'http://www.sothisisfitness.com/2013/09/do-it-for-the-v.html',95,0,'external'),(6893,'http://www.firstgiving.com/fundraiser/SoTHISIsFitness/ccm13',95,0,'external'),(6894,'https://i1.wp.com/1.bp.blogspot.com/-NuhQUlHwMDs/UlQVqW9rn5I/AAAAAAAAB3o/qCPEK39CaAE/s1600/sponsorsbackcanal.jpg',95,0,'external'),(6895,'http://moceancapecod.com/',95,0,'external'),(6896,'http://www.bodyworkcapecod.com/',95,0,'external'),(6897,'http://www.anytimefitness.com/gyms/2694/falmouth-ma-02540',95,0,'external'),(6898,'http://www.innerglowyogacapecod.com/',95,0,'external'),(6899,'http://www.facebook.com/sothisisfitness',95,0,'external'),(6900,'https://twitter.com/SnuffyDX',95,0,'external'),(6901,'https://i1.wp.com/3.bp.blogspot.com/-dz2l_d_zAoU/UlQOwn7vPSI/AAAAAAAAB3U/0skgMkyckXk/s1600/IMG_20131005_093735_948.jpg',93,0,'external'),(6902,'http://sothisisfitness.com/2013/07/the-i-dont-feel-like-it-syndrome.html',93,128,'internal'),(6903,'http://sothisisfitness.com/2013/07/why-workouts-fail-1-the-napoleon-complex.html',93,129,'internal'),(6904,'http://sothisisfitness.com/2013/07/conquer-the-truth-about-motivation.html',93,126,'internal'),(6905,'http://www.sothisisfitness.com/2013/09/lose-your-limits.html',93,0,'external'),(6906,'http://www.sothisisfitness.com/2013/08/haters.html',93,0,'external'),(6907,'https://i2.wp.com/3.bp.blogspot.com/-KuZMwagaiGg/UlgGym6nN4I/AAAAAAAAB4E/UfZQ_RrjzXI/s1600/BBAltSigB.jpg',93,0,'external'),(6908,'https://i2.wp.com/2.bp.blogspot.com/-DvAPRqiRNpA/Ul8K0foMflI/AAAAAAAAB5A/WxHDvU36Jlk/s1600/challengegroup.jpg',93,0,'external'),(6909,'mailto:Darrell@SoTHISIsFitness.com',93,0,'external'),(6910,'http://www.teambeachbody.com/',93,0,'external'),(6911,'http://www.facebook.com/group/SoTHISIsFitness',93,0,'external'),(6912,'http://www.facebook.com/group/SoTHISIsFitness',93,0,'external'),(6913,'https://i1.wp.com/1.bp.blogspot.com/-aBQQ16x-OUg/Um1PTRq8vEI/AAAAAAAAB6k/VrHqgDlWO9Y/s1600/cchalfbibmedal.jpg',92,0,'external'),(6914,'http://runkeeper.com/user/dwmctague/activity/249332036',92,0,'external'),(6915,'http://www.sothisisfitness.com/2013/10/canal-run-10kburpee-recap-lessons.html',92,0,'external'),(6916,'https://i2.wp.com/3.bp.blogspot.com/-XPYKPgdyp50/Um3YULJePbI/AAAAAAAAB7I/YjkpOBd3p-Y/s1600/ffrunning.jpg',92,0,'external'),(6917,'http://www.bostonfirefighters10k.com/',92,0,'external'),(6918,'https://i1.wp.com/4.bp.blogspot.com/-xqrK0835xfg/Um3UC3Jt9gI/AAAAAAAAB60/OVCcWcidw8I/s1600/IMG_20131027_123212_380.jpg',92,0,'external'),(6919,'http://www.flexappealsportsnutrition.com/',92,0,'external'),(6920,'https://i0.wp.com/4.bp.blogspot.com/-TsjXAnnOMfU/Um3bOc0RrJI/AAAAAAAAB7U/zfRPhtwIa6I/s1600/1526170193.jpg',92,0,'external'),(6921,'http://www.tunebelt.com/',92,0,'external'),(6922,'https://i2.wp.com/4.bp.blogspot.com/-aBQQ16x-OUg/Um1PTRq8vEI/AAAAAAAAB6o/Jbpg1k1FvTg/s1600/cchalfbibmedal.jpg',92,0,'external'),(6923,'https://i1.wp.com/4.bp.blogspot.com/-IPPwJAkgugM/Um5NesTuz5I/AAAAAAAAB74/vRgMxUqcW4Y/s1600/IMG_20131026_072625_288.jpg',92,0,'external'),(6924,'https://i2.wp.com/3.bp.blogspot.com/-2Tm3CKve_jk/Um5XwptI9yI/AAAAAAAAB8I/LTCRS_xD34Y/s1600/IMG_20131026_072611_869.jpg',92,0,'external'),(6925,'http://www.sothisisfitness.com/2013/08/and-then-i-ran-falmouth-road-race.html',92,0,'external'),(6926,'https://i0.wp.com/1.bp.blogspot.com/-GJxqwdI2ffI/Um3glwJ8W3I/AAAAAAAAB7o/GozBLla5nSU/s1600/IMG_20131026_094154_638.jpg',92,0,'external'),(6927,'https://i2.wp.com/1.bp.blogspot.com/-s4k1AEXVlVg/Um5bUPpXt1I/AAAAAAAAB8Q/nPeb7H3VN_w/s1600/IMG_20131026_095523_208.jpg',92,0,'external'),(6928,'https://i2.wp.com/3.bp.blogspot.com/-r6QzF3n9mDs/UjcbDB-Z99I/AAAAAAAABpU/2-GfIixZHmc/s1600/giventime.jpg',92,0,'external'),(6929,'https://i1.wp.com/2.bp.blogspot.com/-QC8YTfri-lI/UnekPXeyxqI/AAAAAAAAE1k/cCU1X4znnT4/s1600/Spartan-Race-Spartan-Logo2.jpg',91,0,'external'),(6930,'http://www.spartanrace.com/',91,0,'external'),(6931,'http://mlb.mlb.com/bos/ballpark/index.jsp',91,0,'external'),(6932,'https://i2.wp.com/1.bp.blogspot.com/-FYdFaqmyu6c/Uneor1ZCHxI/AAAAAAAAE14/jO7xPRu1V90/s1600/tough-mudder-numbers_fe.jpg',91,0,'external'),(6933,'https://i2.wp.com/4.bp.blogspot.com/-7CPbinDGRwc/UnepL7TiIQI/AAAAAAAAE2I/Kh-zyE_RKFc/s1600/Tough-Mudder.jpg',91,0,'external'),(6934,'https://i2.wp.com/3.bp.blogspot.com/-glP-ZweDUyM/Uneo5zEc2MI/AAAAAAAAE2E/xSeHLhzF-Zk/s1600/tough-mudder.png',91,0,'external'),(6935,'http://sothisisfitness.com/2013/10/achievement-unlocked-13-1.html',91,92,'internal'),(6936,'http://sothisisfitness.com/meet-darrell/my-journey',91,401,'internal'),(6937,'http://2.bp.blogspot.com/-My_WV7HXhHk/UnekxWHIqFI/AAAAAAAAE1w/A_k-VvQ1MEE/s1600/spartan+spartans.jpg',91,0,'external'),(6938,'http://en.wikipedia.org/wiki/American_Gladiators',91,0,'external'),(6939,'http://www.sothisisfitness.com/running-playlist',90,0,'external'),(6940,'http://sothisisfitness.com/2013/10/achievement-unlocked-13-1.html',90,92,'internal'),(6941,'http://www.sothisisfitness.com/running-playlist',90,0,'external'),(6942,'https://i1.wp.com/1.bp.blogspot.com/-8LEdP8TY7uI/Ueh2Kn3CLTI/AAAAAAAAA7A/bpCKl5WHzZk/s1600/IMG_20130718_185043_332.jpg',90,0,'external'),(6943,'http://www.youtube.com/watch?v=Z8eXaXoUJRQ',90,0,'external'),(6944,'http://www.youtube.com/watch?v=Ys7-6_t7OEQ',90,0,'external'),(6945,'http://www.youtube.com/watch?v=JDrschw-wdI',90,0,'external'),(6946,'http://www.youtube.com/watch?v=NOubzHCUt48',90,0,'external'),(6947,'http://www.youtube.com/watch?v=89u9T7WDoaM',90,0,'external'),(6948,'http://www.youtube.com/watch?v=lAhHNCfA7NI',90,0,'external'),(6949,'http://www.youtube.com/watch?v=zHESy8XsJPs',90,0,'external'),(6950,'http://www.youtube.com/watch?v=w211KOQ5BMI',90,0,'external'),(6951,'https://www.youtube.com/watch?v=sV1hKciJTgg',90,0,'external'),(6952,'http://www.youtube.com/watch?v=pco91kroVgQ',90,0,'external'),(6953,'http://www.youtube.com/watch?v=Wq0H-1IuaY8',90,0,'external'),(6954,'http://www.youtube.com/watch?v=hNXmKiEqVx4',90,0,'external'),(6955,'http://www.youtube.com/watch?v=qpjGVyxZRDY',90,0,'external'),(6956,'http://www.youtube.com/watch?v=jJH38M723aU',90,0,'external'),(6957,'http://www.youtube.com/watch?v=y-jC3H_8Dk4',90,0,'external'),(6958,'http://www.youtube.com/watch?v=RlOAMKTj0hU',90,0,'external'),(6959,'http://www.sothisisfitness.com/running-playlist',90,0,'external'),(6960,'https://i1.wp.com/2.bp.blogspot.com/-SwMzyxtkMTU/Uooa02ehJ5I/AAAAAAAAFTo/6lZyMpJjlKs/s1600/IMG_20131117_131023641.jpg',89,0,'external'),(6961,'https://i0.wp.com/1.bp.blogspot.com/-d4TgEXJovVA/Uoofg4uZ1ZI/AAAAAAAAFUA/kYTjnB5BLB4/s1600/burpee0people.jpg',89,0,'external'),(6962,'http://www.mmrl.edu/',89,0,'external'),(6963,'http://2.bp.blogspot.com/-EoxIVRXnZPw/UoorzDahI1I/AAAAAAAAFUY/Xr5MHUU224U/s1600/MMRL+Ruffians+2013+003.jpg',89,0,'external'),(6964,'https://i0.wp.com/1.bp.blogspot.com/--oKSlcUug-k/UooswHe9oLI/AAAAAAAAFUk/aMCUwWpHgNE/s1600/MMRL.jpg',89,0,'external'),(6965,'http://www.massfreemasonry.org/',89,0,'external'),(6966,'http://1.bp.blogspot.com/-7X6938UclHQ/UowrPiiNiFI/AAAAAAAAFW4/dx7rW9BnKPc/s1600/spartan+envelope.jpg',89,0,'external'),(6967,'https://i0.wp.com/3.bp.blogspot.com/-69HHzXmvVb0/Uoou5fRqDrI/AAAAAAAAFU4/Fi5ze33Nj0Q/s1600/IMG_20131116_135929132.jpg',89,0,'external'),(6968,'https://i0.wp.com/4.bp.blogspot.com/-539nBBa5wt8/Uoox6Kvm5PI/AAAAAAAAFVE/h8XtVKgwOxo/s1600/IMG_20131116_132711823.jpg',89,0,'external'),(6969,'https://i1.wp.com/2.bp.blogspot.com/-e9juMK-78h0/UotvNyOmXPI/AAAAAAAAFV0/kV8UCu96mjg/s1600/1384562319674.jpg',89,0,'external'),(6970,'https://i2.wp.com/1.bp.blogspot.com/-jcH6tkJo1uU/UooyR3L0cYI/AAAAAAAAFVM/6ieo0yj3jdQ/s1600/IMG_20131117_131115117.jpg',89,0,'external'),(6971,'https://i1.wp.com/4.bp.blogspot.com/-nodmU6vwBhU/UowoUppbsoI/AAAAAAAAFWM/-sTLnd7m3ts/s1600/1384644592854.jpg',89,0,'external'),(6972,'https://i0.wp.com/3.bp.blogspot.com/-PN6M5qEH60w/Up6O302lRnI/AAAAAAAAFgU/o9ijXOUIAi4/s1600/tubebeltlogo.gif',88,0,'external'),(6973,'https://i0.wp.com/3.bp.blogspot.com/-SXVHgt4A56w/Up8z_ZFR6pI/AAAAAAAAFgk/DVezC7qtgT4/s1600/tune_belt.jpg',88,0,'external'),(6974,'https://i2.wp.com/2.bp.blogspot.com/-srDb8VtGouA/Up9Ee_KHZRI/AAAAAAAAFjA/B8SFXoCr2dA/s1600/IMG_20131204_095455872.jpg',88,0,'external'),(6975,'https://i1.wp.com/2.bp.blogspot.com/-yORapRq-udo/Up9JWYsMgcI/AAAAAAAAFpI/Lu9ciK2c93w/s1600/IMG_20131204_100756772.jpg',88,0,'external'),(6976,'https://i1.wp.com/3.bp.blogspot.com/-AnxkYgOt5gg/Up9IS_KSXmI/AAAAAAAAFo0/Jnuhk58Z8tw/s1600/IMG_20131204_101728137.jpg',88,0,'external'),(6977,'https://i1.wp.com/3.bp.blogspot.com/-ZSJYCMi-cus/Up9MOT9eA4I/AAAAAAAAFpo/7D6SDw2nqOc/s1600/IMG_20131204_103453886.jpg',88,0,'external'),(6978,'https://i2.wp.com/4.bp.blogspot.com/-iDkwFWSYoLQ/UqqofNnjVwI/AAAAAAAAGDg/kk-dcRJHahw/s1600/STIF-LYLCYL-Ch.jpg',87,0,'external'),(6979,'https://i2.wp.com/3.bp.blogspot.com/-rvt3AOYj8pc/Uqqn__DYAWI/AAAAAAAAGDY/5Y17jR45pZo/s1600/STIF-LYLCYL-Chpledge.jpg',87,0,'external'),(6980,'https://i1.wp.com/2.bp.blogspot.com/-Sl7dTuG5CMY/Uqqtw49X8CI/AAAAAAAAGEE/mUjbADIjOK8/s1600/blob.jpg',87,0,'external'),(6981,'https://www.facebook.com/sothisisfitness/app_208195102528120',87,0,'external'),(6982,'http://sothisisfitness.com/2013/08/so-this-is-nutrition-the-basics.html',87,123,'internal'),(6983,'http://www.sothisisfitness.com/2013/09/making-it-work.html',87,0,'external'),(6984,'http://www.sothisisfitness.com/2013/10/its-always-better-together.html',87,0,'external'),(6985,'http://www.sothisisfitness.com/2013/10/race-beginner-dos-donts.html',87,0,'external'),(6986,'http://www.sothisisfitness.com/2013/09/lose-your-limits.html',87,0,'external'),(6987,'http://www.sothisisfitness.com/2013/08/haters.html',87,0,'external'),(6988,'http://www.sothisisfitness.com/2013/12/lose-your-limits-challenge-2014.html',86,0,'external'),(6989,'http://sothisisfitness.com/2013/10/achievement-unlocked-13-1.html',86,92,'internal'),(6990,'https://i2.wp.com/3.bp.blogspot.com/-1-2CYtLQjJA/UgobuUylIzI/AAAAAAAABO8/0n6Q7101Shg/s1600/sportclips.jpg',86,0,'external'),(6991,'https://i0.wp.com/1.bp.blogspot.com/-icCssMcGVs0/Urgx-WsctrI/AAAAAAAAGF4/TaOujXI2l04/s1600/IMG_8095.JPG',86,0,'external'),(6992,'https://i2.wp.com/1.bp.blogspot.com/-nvSQ-gFC2sY/Urg0dTJgcII/AAAAAAAAGGI/8kGzFoBQQ50/s1600/CCRRFunRunroute.jpg',86,0,'external'),(6993,'http://www.sothisisfitness.com/2013/08/and-then-i-ran-falmouth-road-race.html',86,0,'external'),(6994,'http://www.bourneconservationtrust.org/',86,0,'external'),(6995,'https://i1.wp.com/3.bp.blogspot.com/-fzHSbPZwReY/Urg1dzW9s9I/AAAAAAAAGGU/DDJZ4ErfKKA/s1600/12400_605858926109550_962739796_n.png',86,0,'external'),(6996,'http://www.lifecapecod.org/',86,0,'external'),(6997,'https://i1.wp.com/4.bp.blogspot.com/-LgkoCZp99DA/Urg-7E1gmrI/AAAAAAAAGGg/JiloqDnbVzc/s1600/598812_436432483056708_1291712048_n.jpg',86,0,'external'),(6998,'http://sothisisfitness.com/meet-darrell/my-journey',86,401,'internal'),(6999,'http://sothisisfitness.com/meet-darrell/my-journey',86,401,'internal'),(7000,'https://i0.wp.com/1.bp.blogspot.com/-yXwiwZTzSfk/UrhBOaTYQ1I/AAAAAAAAGGs/EFNqOoJ6xEM/s1600/definerunner.jpg',86,0,'external'),(7001,'http://www.sothisisfitness.com/2013/12/lose-your-limits-challenge-2014.html',86,0,'external'),(7002,'https://i0.wp.com/3.bp.blogspot.com/-871zZ3EszOg/UsF44O1PC4I/AAAAAAAAGIw/Plf6xOwg2D0/s1600/Cookie_Monster.jpg',85,0,'external'),(7003,'https://i0.wp.com/1.bp.blogspot.com/-oh7trFoyLKY/UsF3FBxbrcI/AAAAAAAAGIg/rAZ9kqCnZfI/s1600/celebrity-pictures-cookie-monster-stop-anytime.jpg',85,0,'external'),(7004,'http://www.bloglovin.com/blog/11554363/?claim=tn8ees7ud8b',84,0,'external'),(7005,'https://i0.wp.com/1.bp.blogspot.com/-rjvzQd77Pjw/UegcZqAK2SI/AAAAAAAAA2k/BnyZWorX2uw/s1600/2012-07-25_09-00-15_455.jpg',84,0,'external'),(7006,'https://i0.wp.com/1.bp.blogspot.com/-GJxqwdI2ffI/Um3glwJ8W3I/AAAAAAAAB7o/GozBLla5nSU/s1600/IMG_20131026_094154_638.jpg',84,0,'external'),(7007,'http://sothisisfitness.com/meet-darrell/my-journey',84,401,'internal'),(7008,'http://www.sothisisfitness.com/2013/12/lose-your-limits-challenge-2014.html',84,0,'external'),(7009,'https://i1.wp.com/3.bp.blogspot.com/-icCssMcGVs0/Urgx-WsctrI/AAAAAAAAGF8/S_7uCJ_tcRY/s1600/IMG_8095.JPG',83,0,'external'),(7010,'https://i0.wp.com/4.bp.blogspot.com/-SJsWGtZtjdY/UsqQ3p2xkDI/AAAAAAAAGJ8/E2HHdlKDgw4/s1600/IMG_20140105_111405489.jpg',83,0,'external'),(7011,'http://haircutmeneastfalmouthma.com/',83,0,'external'),(7012,'http://www.tunebelt.com/',83,0,'external'),(7013,'https://i1.wp.com/2.bp.blogspot.com/-Ywud4Jo3Rfg/UsqSNbF-p4I/AAAAAAAAGKI/uWQNcPE4ALU/s1600/fuel.jpg',83,0,'external'),(7014,'http://healthwarrior.com/',83,0,'external'),(7015,'https://i1.wp.com/3.bp.blogspot.com/-X1hWVdPG1oI/UsuZJWsW_jI/AAAAAAAAGKk/PTSZQnQqfz4/s1600/ffrunning.jpg',83,0,'external'),(7016,'https://i0.wp.com/4.bp.blogspot.com/-c6CQ6zp7O_Y/UsuY1H6VFKI/AAAAAAAAGKc/ehNYp8VyefA/s1600/aftert25back2back.jpg',83,0,'external'),(7017,'https://i2.wp.com/1.bp.blogspot.com/-aqce_JPWhMQ/UsubdlYGmeI/AAAAAAAAGK0/NszU25ihyks/s1600/aftert25front.jpg',83,0,'external'),(7018,'http://sothisisfitness.com/meet-darrell/my-journey',83,401,'internal'),(7019,'https://i2.wp.com/4.bp.blogspot.com/-RaTf1zgeDQ8/UsuiS6kxIUI/AAAAAAAAGLE/Qg4dYVLT9kA/s1600/whydoit.jpg',83,0,'external'),(7020,'http://www.sothisisfitness.com/2013/11/aroo-spartan-sprint-fenway-recap.html',82,0,'external'),(7021,'http://www.smithfestruns.com/',82,0,'external'),(7022,'https://i1.wp.com/3.bp.blogspot.com/-mUZplu8Ssf8/Us9yWaEOJsI/AAAAAAAAGL0/AtlkwuYMijM/s1600/26639_320972704676948_1386258176_n.png',82,0,'external'),(7023,'http://www.sothisisfitness.com/2013/12/lose-your-limits-challenge-2014.html',82,0,'external'),(7024,'http://www.smithfestruns.com/',82,0,'external'),(7025,'https://i0.wp.com/3.bp.blogspot.com/-0-kuDm4gnMs/Us9zmjdVN_I/AAAAAAAAGME/mfywwPsBcSM/s1600/73359_353905568050328_1619214790_n.jpg',82,0,'external'),(7026,'http://www.smithfestruns.com/',81,0,'external'),(7027,'http://www.sothisisfitness.com/2013/11/aroo-spartan-sprint-fenway-recap.html',81,0,'external'),(7028,'https://i0.wp.com/4.bp.blogspot.com/-mUZplu8Ssf8/Us9yWaEOJsI/AAAAAAAAGL4/--Q4XF_eJ5A/s1600/26639_320972704676948_1386258176_n.png',81,0,'external'),(7029,'https://i1.wp.com/1.bp.blogspot.com/-h4uIQfxoJII/UuZJfQhIwDI/AAAAAAAAGNk/KcjPCqZI3gc/s1600/IMG_20140125_105149747_HDR.jpg',81,0,'external'),(7030,'http://www.fouroakscountryclub.com/',81,0,'external'),(7031,'https://i1.wp.com/1.bp.blogspot.com/-qCwjaVLIl1c/UuZN1iYIc2I/AAAAAAAAGN4/wSgk71-yGHI/s1600/IMG_20140125_121623101_HDR.jpg',81,0,'external'),(7032,'http://www.sothisisfitness.com/2013/11/aroo-spartan-sprint-fenway-recap.html',81,0,'external'),(7033,'http://www.marinelodge.org/',81,0,'external'),(7034,'https://i1.wp.com/1.bp.blogspot.com/-DBNJdWNBaPY/UuZSbMkOF9I/AAAAAAAAGOA/axmibwvqtGM/s1600/IMG_20140127_061642190.jpg',81,0,'external'),(7035,'http://www.smithfestruns.com/',81,0,'external'),(7036,'http://www.sothisisfitness.com/2013/12/lose-your-limits-challenge-2014.html',81,0,'external'),(7037,'http://www.sothisisfitness.com/2013/12/lose-your-limits-challenge-2014.html',81,0,'external'),(7038,'https://twitter.com/SnuffyDX',80,0,'external'),(7039,'http://en.wikipedia.org/wiki/Salvia_hispanica',80,0,'external'),(7040,'http://en.wikipedia.org/wiki/Superfood',80,0,'external'),(7041,'http://www.healthwarrior.com/superfoods/',80,0,'external'),(7042,'http://shop.healthwarrior.com/',80,0,'external'),(7043,'http://www.sothisisfitness.com/2013/09/review-fitaid.html',80,0,'external'),(7044,'http://healthwarrior.com/',80,0,'external'),(7045,'http://www.wholefoodsmarket.com/',80,0,'external'),(7046,'http://www.marathonsports.com/',80,0,'external'),(7047,'https://www.facebook.com/sothisisfitness',80,0,'external'),(7048,'https://i2.wp.com/4.bp.blogspot.com/-dWMAgrWH38Y/UwSh-nmNBWI/AAAAAAAAGYA/V4-PdbC4k2g/s1600/winter+warlock+logo.png?resize=320%2C236',79,0,'external'),(7049,'https://i2.wp.com/4.bp.blogspot.com/-u5YYjE33iI4/UwS4r9UweBI/AAAAAAAAGaE/_hqsZIdEP8c/s1600/IMG_20140216_070204.jpg',79,0,'external'),(7050,'https://runsignup.com/Race/MA/Plymouth/2013Winterwarlock10K',79,0,'external'),(7051,'http://www.capecodnutrition.com/index.html',79,0,'external'),(7052,'https://www.facebook.com/CapeCodNutritionCorner.Plymouth',79,0,'external'),(7053,'https://i0.wp.com/3.bp.blogspot.com/-Ynr64GxPWkw/UwStQuLnmRI/AAAAAAAAGY4/uhyEK8lVctU/s1600/dsc01587.jpg',79,0,'external'),(7054,'https://i2.wp.com/1.bp.blogspot.com/-SDnUKHG6yrI/UwSr39L7M9I/AAAAAAAAGYY/fHlfuDcUKEg/s1600/dsc01533.jpg',79,0,'external'),(7055,'https://runsignup.com/Race/MA/Plymouth/OldSandwichRoadRace',79,0,'external'),(7056,'http://www.active.com/newburyport-ma/running/races/newburyport-river-run-1-2-marathon-and-5k-2014',79,0,'external'),(7057,'https://i1.wp.com/1.bp.blogspot.com/-TXzVR2_WAj0/UwSvOZB7gmI/AAAAAAAAGZM/VMeCtvii8nI/s1600/IMG_20140216_110415662.jpg',79,0,'external'),(7058,'https://i1.wp.com/3.bp.blogspot.com/-ZPytFze3FyI/UwS-MKh4BfI/AAAAAAAAGaY/g_EnN1LLrWs/s1600/IMG_20140216_104002_987.jpg',79,0,'external'),(7059,'http://www.marathonsports.com/',79,0,'external'),(7060,'https://i2.wp.com/2.bp.blogspot.com/-ZyQN8OvgVXQ/UwSzzbgxq_I/AAAAAAAAGZk/iU8Cr48VHCY/s1600/IMG_20140216_104547119_HDR.jpg',79,0,'external'),(7061,'https://i0.wp.com/1.bp.blogspot.com/-f2R8yv9RYnA/UwS2GPgD3-I/AAAAAAAAGZw/nYX7glsczXk/s1600/IMG_20140216_105319154_HDR.jpg',79,0,'external'),(7062,'http://www.sothisisfitness.com/2014/01/blizzard-blast-recap-my-season-breakdown.html',79,0,'external'),(7063,'https://i2.wp.com/3.bp.blogspot.com/-UEOGwOGmmQ8/UwS_T3L0TvI/AAAAAAAAGak/2badE9SqBiU/s1600/IMG_20140216_181415394.jpg',79,0,'external'),(7064,'http://www.hyannismarathon.com/',78,0,'external'),(7065,'https://i0.wp.com/1.bp.blogspot.com/--B0rrgmczaA/UwppIp5tN5I/AAAAAAAAGdg/jiE1WGiv4F0/s1600/runwkndnumbr.jpg',78,0,'external'),(7066,'https://i1.wp.com/4.bp.blogspot.com/-qvySA8uyoHc/UwdHjD6XKRI/AAAAAAAAGbM/iZNE6aNHxsE/s1600/frosty_logo_MAIN-300x135.png',78,0,'external'),(7067,'https://i2.wp.com/2.bp.blogspot.com/-lnE9r_MfMP0/Uwp8FNIAdcI/AAAAAAAAGd8/U5bx_XVVEH8/s1600/IMG_20140222_104632950_HDR2.jpg',78,0,'external'),(7068,'http://www.eclipxhair.com/',78,0,'external'),(7069,'https://www.facebook.com/EclipxSalon',78,0,'external'),(7070,'http://www.eclipxhair.com/',78,0,'external'),(7071,'http://www.sothisisfitness.com/2013/08/and-then-i-ran-falmouth-road-race.html',78,0,'external'),(7072,'http://www.sothisisfitness.com/2014/02/winter-warlock-recap.html',78,0,'external'),(7073,'https://i0.wp.com/2.bp.blogspot.com/-pHVDMGumL8Y/UwqIfVUo5PI/AAAAAAAAGeY/EmhsUqBcNss/s1600/frostyknucklemap.jpg',78,0,'external'),(7074,'https://i0.wp.com/2.bp.blogspot.com/-ztz0A3KJlAE/UwqZ8qz1ftI/AAAAAAAAGew/58yyErXAcYo/s1600/IMG_20140223_195721959_HDR.jpg',78,0,'external'),(7075,'https://i2.wp.com/2.bp.blogspot.com/-6Jxnpf4Lw60/UwtIbzA3KDI/AAAAAAAAGgs/Hmk4rutNt5Q/s1600/ipsalebrewery.jpg',78,0,'external'),(7076,'https://i1.wp.com/1.bp.blogspot.com/-LKY7_wbGd3Q/Uwqpu6I_UbI/AAAAAAAAGfE/C2Fc3Nmv2_k/s1600/hyannis+half.jpg?resize=400%2C351',78,0,'external'),(7077,'http://sothisisfitness.com/2013/10/achievement-unlocked-13-1.html',78,92,'internal'),(7078,'https://i1.wp.com/1.bp.blogspot.com/-j3Sn-o8DbV4/Uwqz0ycT5NI/AAAAAAAAGfY/7P1bY37f1ZQ/s1600/IMG_20140223_095223017.jpg',78,0,'external'),(7079,'https://i2.wp.com/3.bp.blogspot.com/-sLT_Q9f3WcM/UwrRrJFRQqI/AAAAAAAAGgM/x0Hv5SBW4yM/s1600/hyannismap.jpg',78,0,'external'),(7080,'https://i1.wp.com/4.bp.blogspot.com/-wLl42a6iFNE/Uwq0bTotE3I/AAAAAAAAGfg/VVzpdiFQxj8/s1600/IMG_20140223_145512083.jpg',78,0,'external'),(7081,'https://i0.wp.com/2.bp.blogspot.com/-TdZa5Y7cjqI/UwrM6BiActI/AAAAAAAAGgA/Za0LdGLP5e0/s1600/paceband.jpg',78,0,'external'),(7082,'https://i1.wp.com/4.bp.blogspot.com/-J-YOUducNeI/Uws8a0XiYCI/AAAAAAAAGgc/IUc3WDad9FQ/s1600/aftert25front.jpg',78,0,'external'),(7083,'http://www.sothisisfitness.com/2013/12/lose-your-limits-challenge-2014.html',78,0,'external'),(7084,'http://www.sothisisfitness.com/2014/02/no-limits-frosty-knuckle-5k-hyannis.html',77,0,'external'),(7085,'https://i1.wp.com/3.bp.blogspot.com/-Of1H9h8svrw/UwyNh_GFQ3I/AAAAAAAAGg8/Twkxo8TvmW0/s1600/cognitea.png',77,0,'external'),(7086,'http://www.cognitea.com/',77,0,'external'),(7087,'https://i1.wp.com/3.bp.blogspot.com/-yPC-ZwoFUw4/Uwy2tBQ0VoI/AAAAAAAAGiA/g_QrbNdnufs/s1600/IMG_20140225_085151123.jpg',77,0,'external'),(7088,'http://cognitea.com/products/cognitea#learn',77,0,'external'),(7089,'https://www.facebook.com/Cognitea',77,0,'external'),(7090,'https://i0.wp.com/2.bp.blogspot.com/-qBnYA_2ZLxg/Uwy9OH4IQSI/AAAAAAAAGio/W_ohFrUo278/s1600/cogniteawings.png',77,0,'external'),(7091,'http://www.sothisisfitness.com/2014/02/no-limits-frosty-knuckle-5k-hyannis.html',77,0,'external'),(7092,'http://jn.nutrition.org/content/138/8/1572S.long',77,0,'external'),(7093,'https://i2.wp.com/1.bp.blogspot.com/-Bgg5HI20UxY/Uwy9Gqo6ZPI/AAAAAAAAGig/YJHwDZklR1k/s1600/20140125160414-newintro6.png',77,0,'external'),(7094,'https://i1.wp.com/4.bp.blogspot.com/-Oyk9ggwBf9c/UwzFe5roGEI/AAAAAAAAGi8/oOCNfZfrSZc/s1600/IMG_20140212_082957.jpg',77,0,'external'),(7095,'http://www.indiegogo.com/projects/cognitea-productive-energy-for-mental-clarity-focus',77,0,'external'),(7096,'https://i0.wp.com/2.bp.blogspot.com/-XtUE_-VBCBs/UwzNwG7EiAI/AAAAAAAAGjM/fBpHYtiWFwY/s1600/IMG_20140225_085151123.jpg',77,0,'external'),(7097,'http://www.indiegogo.com/projects/cognitea-productive-energy-for-mental-clarity-focus',77,0,'external'),(7098,'http://www.indiegogo.com/projects/cognitea-productive-energy-for-mental-clarity-focus',77,0,'external'),(7099,'https://twitter.com/Cognitea',77,0,'external'),(7100,'https://www.facebook.com/Cognitea',77,0,'external'),(7101,'https://i1.wp.com/3.bp.blogspot.com/-sNiT1hV8V4w/UwzZ9DuHX9I/AAAAAAAAGjc/Qq6hidNfTyg/s1600/DOG2.png',77,0,'external'),(7102,'https://i0.wp.com/3.bp.blogspot.com/-8e59QZE2p2w/UxcbZt_XbZI/AAAAAAAAGkA/ZdZuukzrkPM/s1600/MassMayhemLogo.jpg',76,0,'external'),(7103,'http://www.runmassmayhem.com/',76,0,'external'),(7104,'https://i2.wp.com/1.bp.blogspot.com/-cnIEGcQiHmY/Uxcmj8m-y2I/AAAAAAAAGkw/NS4CX25WKxw/s1600/Type-One-Logo-White-Black.png',76,0,'external'),(7105,'http://runmassmayhem.com/benefit/',76,0,'external'),(7106,'http://www.faustmanlab.org/',76,0,'external'),(7107,'https://i0.wp.com/1.bp.blogspot.com/-WIgl_GFOtUE/UxcktgOeHUI/AAAAAAAAGkc/swdHJvYNrgM/s1600/Mass-Mayhem-Course-Map.png',76,0,'external'),(7108,'http://superheroscramble.com/events/new-england-2013',76,0,'external'),(7109,'http://www.spartanrace.com/',76,0,'external'),(7110,'http://www.newenglandsportspark.com',76,0,'external'),(7111,'https://i1.wp.com/3.bp.blogspot.com/-UHtpn0MPCjg/UxcmK9Fw07I/AAAAAAAAGko/bOJAsC6i_4o/s1600/Man-in-Mud-Photo.jpg',76,0,'external'),(7112,'http://skiblandford.org/',76,0,'external'),(7113,'https://i0.wp.com/2.bp.blogspot.com/-fYND2kQqI-0/UxhtTbuP4lI/AAAAAAAAGlI/TDlkkZ9-Ayo/s1600/massmayhemjoinme.jpg',76,0,'external'),(7114,'http://www.runmassmayhem.com/',76,0,'external'),(7115,'http://www.facebook.com/SoTHISIsFitness',76,0,'external'),(7116,'https://i2.wp.com/2.bp.blogspot.com/-qDRo6vm2SWQ/UyRG-gsCPxI/AAAAAAAAGm8/Fw6225QgGZM/s1600/pacetoapint10afinalol.jpg',75,0,'external'),(7117,'http://www.sothisisfitness.com/running-playlist',75,0,'external'),(7118,'http://www.sothisisfitness.com/running-playlist',75,0,'external'),(7119,'https://www.youtube.com/watch?v=LWPvK0Cwh3E',75,0,'external'),(7120,'https://www.youtube.com/watch?v=LWPvK0Cwh3E',75,0,'external'),(7121,'https://www.youtube.com/watch?v=LWPvK0Cwh3E',75,0,'external'),(7122,'https://www.youtube.com/watch?v=LWPvK0Cwh3E',75,0,'external'),(7123,'https://www.youtube.com/watch?v=6pCUuwgMbXA',75,0,'external'),(7124,'https://www.youtube.com/watch?v=llyiQ4I-mcQ',75,0,'external'),(7125,'https://www.youtube.com/watch?v=6Zbi0XmGtMw',75,0,'external'),(7126,'https://www.youtube.com/watch?v=hC8N9WywIqY',75,0,'external'),(7127,'https://www.youtube.com/watch?v=Y5fBdpreJiU',75,0,'external'),(7128,'https://www.youtube.com/watch?v=dvf--10EYXw',75,0,'external'),(7129,'https://www.youtube.com/watch?v=qptFFT11eEk',75,0,'external'),(7130,'https://www.youtube.com/watch?v=k85mRPqvMbE',75,0,'external'),(7131,'https://www.youtube.com/watch?v=elo9svwGg0c',75,0,'external'),(7132,'https://www.youtube.com/watch?v=IgFwiCApH7E',75,0,'external'),(7133,'https://www.youtube.com/watch?v=hNXmKiEqVx4',75,0,'external'),(7134,'https://www.youtube.com/watch?v=2QewNZn871s',75,0,'external'),(7135,'https://i2.wp.com/2.bp.blogspot.com/-1klLWMlBucQ/UyWfOh67JnI/AAAAAAAAGno/Tjn-IxzXU7w/s1600/march5kbibs.jpg',74,0,'external'),(7136,'http://smuttynose-palooza.com/',74,0,'external'),(7137,'https://i0.wp.com/4.bp.blogspot.com/--xwLuTM6Gak/UymCf68HUUI/AAAAAAAAGqY/fYgwZNPzf74/s1600/smuttypalooza.gif',74,0,'external'),(7138,'https://i1.wp.com/3.bp.blogspot.com/-VlTIroeWPvw/Uywp-m_K8UI/AAAAAAAAGrQ/4XPNyYpmBAc/s1600/eclipxshirtpic.jpg',74,0,'external'),(7139,'http://www.eclipxhair.com/',74,0,'external'),(7140,'http://www.locoraces.com/',74,0,'external'),(7141,'https://i1.wp.com/1.bp.blogspot.com/-SHYEobdLSe8/UymDlBcdtDI/AAAAAAAAGqo/dB9E_pwjqv0/s1600/smuttypalooza+course.gif?resize=400%2C245',74,0,'external'),(7142,'https://i2.wp.com/1.bp.blogspot.com/-mspxwqkiJZ8/Uyml8QGEeNI/AAAAAAAAGq4/DDPKvHmRUMU/s1600/IMG_20140308_082222428.jpg',74,0,'external'),(7143,'https://i2.wp.com/2.bp.blogspot.com/-HxGoTB28hvY/UymDM56T6rI/AAAAAAAAGqg/B2sZAQIpAu0/s1600/IMG_20140308_082013377.jpg',74,0,'external'),(7144,'http://www.sothisisfitness.com/2014/02/no-limits-frosty-knuckle-5k-hyannis.html',74,0,'external'),(7145,'https://i2.wp.com/3.bp.blogspot.com/-qDRo6vm2SWQ/UyRG-gsCPxI/AAAAAAAAGnA/WZklBFym6E0/s1600/pacetoapint10afinalol.jpg',74,0,'external'),(7146,'http://www.wickedawesomeproductions.com/pace-to-a-pint/',74,0,'external'),(7147,'https://www.facebook.com/CapeCodNutritionCorner.Plymouth',74,0,'external'),(7148,'http://www.capecodnutrition.com/index.html',74,0,'external'),(7149,'https://i0.wp.com/3.bp.blogspot.com/-LFiMoq2JaEY/UyxEPtNCyRI/AAAAAAAAGrw/r4T1HwLu0xo/s1600/IMG_20140315_114552726_HDR.jpg',74,0,'external'),(7150,'http://sothisisfitness.com/meet-darrell/my-journey',74,401,'internal'),(7151,'http://en.wikipedia.org/wiki/Soapbox',74,0,'external'),(7152,'http://www.sothisisfitness.com/2014/03/mayhem-time-to-get-muddy.html',74,0,'external'),(7153,'http://www.finishatthe50.com/',74,0,'external'),(7154,'https://i0.wp.com/1.bp.blogspot.com/-MH3P3PG8JpM/UyxQmNmJlTI/AAAAAAAAGsE/EReFCc7LRXw/s1600/pacetoapintbib.jpg',74,0,'external'),(7155,'http://www.deltachi.org/',74,0,'external'),(7156,'https://i0.wp.com/2.bp.blogspot.com/-sGcOjiGrW98/UyxUeuHxyzI/AAAAAAAAGsY/_ybXT6C4org/s1600/IMG_20140315_150829030.jpg',74,0,'external'),(7157,'https://i1.wp.com/4.bp.blogspot.com/-3VteV8kQRa0/UzAluwpZPoI/AAAAAAAAGs0/NRUrM7Dadfk/s1600/Fools_Dual_Logo_2013.png',73,0,'external'),(7158,'http://www.yukanrun.com/Fools-Dual.html',73,0,'external'),(7159,'https://i0.wp.com/3.bp.blogspot.com/-fUh7z0JC77c/UzAoBtLqR_I/AAAAAAAAGtE/DN7hrmhmGx4/s1600/yukanrunlogo.png',73,0,'external'),(7160,'http://yukanrun.com/',73,0,'external'),(7161,'https://i0.wp.com/1.bp.blogspot.com/-5jpa_oCrNDw/UzA0fKTbRzI/AAAAAAAAGtQ/b0lOjua_ZI0/s1600/FoolsDualTshirtMockup.jpg',73,0,'external'),(7162,'http://www.sothisisfitness.com/2014/02/no-limits-frosty-knuckle-5k-hyannis.html',73,0,'external'),(7163,'http://www.yukanrun.com/',73,0,'external'),(7164,'http://runthecircle.org/wordpress/?page_id=403',72,0,'external'),(7165,'http://www.runthecircle.org/',72,0,'external'),(7166,'http://www.spartanraceworkout.com/home.html',72,0,'external'),(7167,'https://i1.wp.com/4.bp.blogspot.com/-kJtevBcc2KE/UzkA7O-M5YI/AAAAAAAAGvI/Dcg47jt5O_Y/s1600/aprilfools.jpg',72,0,'external'),(7168,'https://i2.wp.com/4.bp.blogspot.com/-zLLnrixtZ-c/UzkDqY5H87I/AAAAAAAAGvU/j-IOdeDwxj8/s1600/wcrclgo3.gif',72,0,'external'),(7169,'http://www.winnerscirclema.com/',72,0,'external'),(7170,'https://i2.wp.com/4.bp.blogspot.com/-712oJgHdaYI/UzkIL0GdOII/AAAAAAAAGvg/jc_WeYt8zi4/s1600/IMG_20140330_234914371.jpg',72,0,'external'),(7171,'http://www.usatf.org/Home.aspx',72,0,'external'),(7172,'http://www.runthecircle.org/',72,0,'external'),(7173,'https://i2.wp.com/3.bp.blogspot.com/-8TvWeuVbIQo/UzkLEf3wTCI/AAAAAAAAGvs/xlbsiMRQq64/s1600/IMG_20140329_111229243_HDR.jpg',72,0,'external'),(7174,'https://i2.wp.com/1.bp.blogspot.com/-rMcJUTO6bpI/Uzlk1F2zpcI/AAAAAAAAGwA/fuu0T6R6eqA/s1600/00_armoredlogo15.png',72,0,'external'),(7175,'https://i1.wp.com/1.bp.blogspot.com/-s3eBQN6O8vY/UzlnW6DVFiI/AAAAAAAAGwM/Dxyz96llP8w/s1600/runarmored.png',72,0,'external'),(7176,'http://sothisisfitness.com/meet-darrell/my-journey',72,401,'internal'),(7177,'http://www.sothisisfitness.com/2013/12/lose-your-limits-challenge-2014.html',72,0,'external'),(7178,'https://i2.wp.com/4.bp.blogspot.com/-zOLOwqzhF0k/UzlptV8FThI/AAAAAAAAGwY/RS8QvucfAa4/s1600/lyl-photo-collage.jpg',72,0,'external'),(7179,'https://i1.wp.com/4.bp.blogspot.com/-3VteV8kQRa0/UzAluwpZPoI/AAAAAAAAGs4/5mGik_RUbOk/s1600/Fools_Dual_Logo_2013.png',71,0,'external'),(7180,'http://sothisisfitness.com/2014/03/im-getting-foolish-5k-13-1.html',71,73,'internal'),(7181,'https://i1.wp.com/1.bp.blogspot.com/-fUh7z0JC77c/UzAoBtLqR_I/AAAAAAAAGtI/Qu15w0TGh-s/s1600/yukanrunlogo.png',71,0,'external'),(7182,'http://yukanrun.com/',71,0,'external'),(7183,'https://i1.wp.com/1.bp.blogspot.com/-FEeO5Gx2044/U0fYoc0I9aI/AAAAAAAAGyo/ZWzY22Vwg_g/s1600/IMG_20140406_075941_661.jpg',71,0,'external'),(7184,'https://i0.wp.com/3.bp.blogspot.com/-vH-CWPgk1Zo/U0fhz9x9RLI/AAAAAAAAGzE/uW9WVTA1czo/s1600/IMG_20140406_090031_426.jpg',71,0,'external'),(7185,'http://www.sothisisfitness.com/2014/02/no-limits-frosty-knuckle-5k-hyannis.html',71,0,'external'),(7186,'https://i0.wp.com/2.bp.blogspot.com/-znlGtLvpR8w/U0fmF6l_uAI/AAAAAAAAGzU/IAJAn6ZtWys/s1600/4332-500h.jpg',71,0,'external'),(7187,'http://runkeeper.com/user/dwmctague/activity/285722002',71,0,'external'),(7188,'https://i0.wp.com/4.bp.blogspot.com/-VQIok7aF6AU/U0fbJH3tG-I/AAAAAAAAGy0/uxvnu1vL5o4/s1600/IMG_20140406_110207_296.jpg',71,0,'external'),(7189,'https://i2.wp.com/3.bp.blogspot.com/-B9rK603SsRA/U0fqnG5I1OI/AAAAAAAAGzc/Qaba3necSsk/s1600/IMG_20140406_110210_516.jpg',71,0,'external'),(7190,'https://i2.wp.com/1.bp.blogspot.com/-vMIAusZUCEg/U0fvdPkCf3I/AAAAAAAAGz8/OTxsFKXGbMg/s1600/IMG_20140411_070915785.jpg',71,0,'external'),(7191,'https://i0.wp.com/4.bp.blogspot.com/-Vzr8KpEcCT4/U0fyMeKgVqI/AAAAAAAAG0Q/STLs5ImhIT4/s1600/IMG_20140406_110909_893.jpg',71,0,'external'),(7192,'https://www.perfectfuel.com/',71,0,'external'),(7193,'https://i0.wp.com/2.bp.blogspot.com/-Wsvw6sxJABo/U05fgJqQ5TI/AAAAAAAAG-4/g5lFPLagYP0/s1600/IMG_20140413_214213231.jpg',70,0,'external'),(7194,'http://www.runmassmayhem.com/',70,0,'external'),(7195,'http://skiblandford.org/',70,0,'external'),(7196,'https://i2.wp.com/4.bp.blogspot.com/-8e59QZE2p2w/UxcbZt_XbZI/AAAAAAAAGkE/wyY_Jt8TtEw/s1600/MassMayhemLogo.jpg',70,0,'external'),(7197,'http://www.sothisisfitness.com/2014/03/mayhem-time-to-get-muddy.html',70,0,'external'),(7198,'https://i2.wp.com/1.bp.blogspot.com/-cnIEGcQiHmY/Uxcmj8m-y2I/AAAAAAAAGk0/rkmoYiQX88c/s1600/Type-One-Logo-White-Black.png',70,0,'external'),(7199,'https://www.facebook.com/TypeOneLLC',70,0,'external'),(7200,'http://typeonerenegaderun.com/',70,0,'external'),(7201,'https://i1.wp.com/3.bp.blogspot.com/-5EyED9Kuw3o/U0_AjAxMeXI/AAAAAAAAG_Q/0YWHLw0t-SM/s1600/Mass-Mayhem-Course-Map.png',70,0,'external'),(7202,'https://i2.wp.com/2.bp.blogspot.com/--B8uSLHMt7M/U0_GBOnVbsI/AAAAAAAAG_g/JWTB-7qKNno/s1600/-d8159d57f98aa7fd.jpg',70,0,'external'),(7203,'https://i0.wp.com/3.bp.blogspot.com/-oqmWK1ECrqw/U1AbUjj03VI/AAAAAAAAHAc/G5Dr1JDrLh8/s1600/IMG_20140412_125009536_HDR.jpg',70,0,'external'),(7204,'https://i1.wp.com/2.bp.blogspot.com/-JEZbWAYSLQk/U1Ab2PT7DvI/AAAAAAAAHAo/I5jPw_OSDi4/s1600/IMG_20140412_114722402_HDR.jpg',70,0,'external'),(7205,'http://www.sothisisfitness.com/2014/01/blizzard-blast-recap-my-season-breakdown.html',70,0,'external'),(7206,'http://www.nespahtens.com/',70,0,'external'),(7207,'https://www.facebook.com/nespahtens',70,0,'external'),(7208,'http://relentlessforwardcommotion.com/',70,0,'external'),(7209,'https://i0.wp.com/1.bp.blogspot.com/-uH9xaJhk_xU/U1ApAHDrmxI/AAAAAAAAHBg/SbmJig1FqZk/s1600/IMG_20140412_144608466_HDR.jpg',70,0,'external'),(7210,'https://i0.wp.com/3.bp.blogspot.com/-cswqkIsiz3g/U1AlvVL1tiI/AAAAAAAAHBE/P7qF4huu59M/s1600/IMG_20140412_152511121.jpg',70,0,'external'),(7211,'https://i0.wp.com/4.bp.blogspot.com/-QraiXxwEbyc/U1AnPdNVulI/AAAAAAAAHBU/ouNyTExpPmU/s1600/IMG_20140412_113241508.jpg',70,0,'external'),(7212,'https://i1.wp.com/1.bp.blogspot.com/-cxu6sl617_U/U2DXIN_AD1I/AAAAAAAAHDA/aRTzo_FfF1Q/s1600/PhotoGrid_1398855237122.jpg',69,0,'external'),(7213,'http://www.plymouthrockracing.com/',69,0,'external'),(7214,'https://i0.wp.com/4.bp.blogspot.com/-h1gb8b0FkqE/U2KiZwPy8pI/AAAAAAAAHEA/NkI6d3LEz1k/s1600/DSCN8795+(2).JPG?resize=320%2C240',69,0,'external'),(7215,'http://www.262challenge.com/',69,0,'external'),(7216,'https://i2.wp.com/2.bp.blogspot.com/-kDYVnrwRKeM/U2KSRfYNsJI/AAAAAAAAHDo/lcrTNGU7x4A/s1600/herring+run.png?resize=400%2C230',69,0,'external'),(7217,'http://www.plymouthrockracing.com/',69,0,'external'),(7218,'https://i0.wp.com/4.bp.blogspot.com/-czD_1qVwlhI/U2Kix0ukoeI/AAAAAAAAHEI/qjb0Htepe0I/s1600/DSCN8895+(2).JPG?resize=320%2C240',69,0,'external'),(7219,'https://i1.wp.com/3.bp.blogspot.com/-l26tQR3prUw/U2Kf6HCLraI/AAAAAAAAHD4/knBMboXkCAQ/s1600/DSCN8900+%25282%2529.JPG?resize=320%2C240',69,0,'external'),(7220,'https://i0.wp.com/2.bp.blogspot.com/-GxIWz-znXIs/U2OJ5whyAMI/AAAAAAAAHEY/rKx8Zhbisi8/s1600/DSCN8889+(2).JPG?resize=320%2C296',69,0,'external'),(7221,'http://www.plymouthrockracing.com/',69,0,'external'),(7222,'https://www.facebook.com/pages/Sees-The-Day-Photography/1422947037957688?ref=br_tf',69,0,'external'),(7223,'https://i1.wp.com/2.bp.blogspot.com/-FEUjJDj5Rvc/U2osja9Id6I/AAAAAAAAHMg/ybdJ7fjZ8OI/s1600/IMG_20140504_111745870.jpg',68,0,'external'),(7224,'http://www.sothisisfitness.com/2014/05/a-lesson-in-double-booking-pt-1-herring.html',68,0,'external'),(7225,'http://www.plymouthrockracing.com/',68,0,'external'),(7226,'https://i1.wp.com/4.bp.blogspot.com/-22t0emFJ7yY/U2t1SKtYvNI/AAAAAAAAHOg/DYIrcWQoKdA/s1600/IMG_20140504_111755774.jpg',68,0,'external'),(7227,'http://www.sothisisfitness.com/2014/05/a-lesson-in-double-booking-pt-1-herring.html',68,0,'external'),(7228,'http://www.262challenge.com/',68,0,'external'),(7229,'https://i0.wp.com/1.bp.blogspot.com/-QuP8Kaihc7g/U2uBid2qGMI/AAAAAAAAHO0/_-T787bT1zw/s1600/DSCN8996+(2).JPG?resize=320%2C240',68,0,'external'),(7230,'http://en.wikipedia.org/wiki/Anchor_leg',68,0,'external'),(7231,'https://i0.wp.com/3.bp.blogspot.com/-MH9u-j6--t8/U2uEd62ZWVI/AAAAAAAAHPA/1vYpy191W0M/s1600/DSCN8968+(2).JPG?resize=320%2C240',68,0,'external'),(7232,'http://sothisisfitness.com/2014/04/foolish-fools-dual-challenge-5k-13-1-recap.html',68,71,'internal'),(7233,'http://sothisisfitness.com/2014/04/foolish-fools-dual-challenge-5k-13-1-recap.html',68,71,'internal'),(7234,'http://www.sothisisfitness.com/2014/05/a-lesson-in-double-booking-pt-1-herring.html',68,0,'external'),(7235,'http://www.tigertailusa.com/',68,0,'external'),(7236,'https://i1.wp.com/1.bp.blogspot.com/-RxTzCiiFMS8/U2uI2sCG46I/AAAAAAAAHPM/6cLjKgvdirk/s1600/DSCN9024+(2).JPG?resize=240%2C320',68,0,'external'),(7237,'http://runkeeper.com/user/dwmctague/profile',68,0,'external'),(7238,'https://i0.wp.com/2.bp.blogspot.com/-YbYzqXWe1fY/U2uTQQc0ZHI/AAAAAAAAHPc/Ax8snshIEw8/s1600/DSCN9053+(4).JPG?resize=400%2C300',68,0,'external'),(7239,'http://www.sothisisfitness.com/2013/09/what-is-good-enough-tavern2tavern5k.html',68,0,'external'),(7240,'https://i1.wp.com/4.bp.blogspot.com/-MPYsCOvct-4/U2uXnd0tWMI/AAAAAAAAHPo/UQbmmgjQjL0/s1600/262medal.jpg',68,0,'external'),(7241,'https://i1.wp.com/3.bp.blogspot.com/-jOPnXFdfuTE/U33nkMOrhuI/AAAAAAAAHqQ/kfKtmeCZxRM/s1600/IMG_20140504_111731990.jpg',67,0,'external'),(7242,'https://i1.wp.com/1.bp.blogspot.com/-7SCpYlcubbo/U33sL9eukrI/AAAAAAAAHqc/QdkcZM_EkWM/s1600/Delta_Chi_Logo_Color.jpg',67,0,'external'),(7243,'http://www.sothisisfitness.com/2014/05/a-lesson-in-double-booking-pt-1-herring.html',67,0,'external'),(7244,'http://www.nespahtens.com/',67,0,'external'),(7245,'https://i0.wp.com/4.bp.blogspot.com/-bQ_-83bXw9U/U35wUOqyynI/AAAAAAAAHq4/tKxQ37RpZLw/s1600/ne_spahtens_final1.jpg',67,0,'external'),(7246,'http://www.sothisisfitness.com/2014/03/5k-recap-smuttypalooza-pace-to-a-pint.html',67,0,'external'),(7247,'http://sothisisfitness.com/2013/10/achievement-unlocked-13-1.html',67,92,'internal'),(7248,'https://i1.wp.com/3.bp.blogspot.com/-ndI00k9Y8O0/U35zwp2MrGI/AAAAAAAAHrA/LKxn5La6i7Y/s1600/IMG_20140427_105721497.jpg',67,0,'external'),(7249,'https://i1.wp.com/4.bp.blogspot.com/-_fg18LkeB-4/U67GaAUcTfI/AAAAAAAAH-I/PibTJqTKO6w/s1600/Tough+Mudder+Mid+Atlantic+Facebook2.jpg?resize=480%2C319',66,0,'external'),(7250,'http://www.sothisisfitness.com/2014/05/a-lesson-in-double-booking-pt-1-herring.html',66,0,'external'),(7251,'http://sothisisfitness.com/2014/05/a-lesson-in-double-booking-pt-2-26-2-challenge-recap.html',66,68,'internal'),(7252,'http://www.sothisisfitness.com/2014/05/a-lesson-in-double-booking-pt-3-spring.html',66,0,'external'),(7253,'http://www.facebook.com/anytimefitnessmashpee',66,0,'external'),(7254,'http://www.deltachi.org/',66,0,'external'),(7255,'https://i2.wp.com/4.bp.blogspot.com/-nrbs03J4ReA/U67fQiergDI/AAAAAAAAH-Y/JSKJgCvE4GU/s1600/Ice-Ice-Baby.jpg',66,0,'external'),(7256,'http://www.sothisisfitness.com/2013/09/making-it-work.html',66,0,'external'),(7257,'https://i2.wp.com/4.bp.blogspot.com/-8MxCMT9t1Hw/U67l6g2VpNI/AAAAAAAAH-o/b9Y7vxci-_8/s1600/adhd-1.png',66,0,'external'),(7258,'http://sothisisfitness.com/2013/07/conquer-the-truth-about-motivation.html',66,126,'internal'),(7259,'https://i1.wp.com/4.bp.blogspot.com/-1X2u_jJseiY/U67oU2k6RxI/AAAAAAAAH-0/ppGrHBPZgbA/s1600/TM-Arctic-Enima-Ice.jpg',66,0,'external'),(7260,'http://www.sothisisfitness.com/2014/06/when-life-gets-you-down-surfacing-from.html',65,0,'external'),(7261,'https://i1.wp.com/1.bp.blogspot.com/-zc5lGJzQZwA/U7Af55da7uI/AAAAAAAAIAQ/oOnMyqK-iXI/s1600/IMG_20140504_111539298.jpg',65,0,'external'),(7262,'https://i2.wp.com/2.bp.blogspot.com/-UxxJ-4xeU34/U7ce-lVwWkI/AAAAAAAAICE/YYrXDGD9Kpw/s1600/12400_605858926109550_962739796_n.png',65,0,'external'),(7263,'https://i2.wp.com/3.bp.blogspot.com/-ChJDxmcTCUs/UgxBopuEU4I/AAAAAAAAELA/5CzLuzNJeDw/s1600/IMG_20130505_110659_774.jpg',65,0,'external'),(7264,'https://i1.wp.com/3.bp.blogspot.com/-dbNSpNaGlxk/U7fpEKWCIHI/AAAAAAAAICU/6hNBg_DC9SQ/s1600/lovin+life+results.jpg?resize=520%2C228',65,0,'external'),(7265,'https://i0.wp.com/2.bp.blogspot.com/-6q5J6E6lo0s/U7fu7FUkRcI/AAAAAAAAICs/jvB0JdDL0zc/s1600/neverforget.jpg',65,0,'external'),(7266,'https://i2.wp.com/4.bp.blogspot.com/-amillRsdPZg/U_dKh9NdWhI/AAAAAAAAJGk/wDslkdv3kXk/s1600/Spartan-Beast.jpg',64,0,'external'),(7267,'https://i1.wp.com/2.bp.blogspot.com/-HFaiP35bqKo/VBmZjgvkSZI/AAAAAAAAKU4/uuWAwnlLmP8/s1600/tired-looking-at-that.jpg',63,0,'external'),(7268,'https://i2.wp.com/1.bp.blogspot.com/-48o4tcZCeAQ/VBmfWOXgk3I/AAAAAAAAKVU/Suexh42FD3Y/s1600/IMG_20140810_150008684.jpg',63,0,'external'),(7269,'https://i0.wp.com/4.bp.blogspot.com/-mu-UbW8ackU/VBoOrPwOQBI/AAAAAAAAKVk/IRD7F7OHkfM/s1600/litany-against-fear-killington.jpg',63,0,'external'),(7270,'https://i0.wp.com/2.bp.blogspot.com/-o9Pq39zt0sg/VDKYPeJq4uI/AAAAAAAAKjQ/4S7GScQIeGY/s1600/Beast-black.jpg',62,0,'external'),(7271,'https://i1.wp.com/2.bp.blogspot.com/-Y-l4lZ2-65o/VDPE6rwmYrI/AAAAAAAAKjw/E8OQEh7Eywc/s1600/10534253_10205603262067258_7856677417406428934_n.jpg',62,0,'external'),(7272,'https://i1.wp.com/1.bp.blogspot.com/-nc8YlNN_fvY/VDKgiW0OYyI/AAAAAAAAKjg/Dz7nMjxHEm4/s1600/DSC04755.jpg',62,0,'external'),(7273,'https://i0.wp.com/1.bp.blogspot.com/-BZvcVqcbLco/VDPJSZ13PFI/AAAAAAAAKj8/pzWQPNz8TVM/s1600/norm.jpg',62,0,'external'),(7274,'http://www.mudandadventure.com/norm-koch-spartan-race-director-qa-the-beast-behind-the-beast/',62,0,'external'),(7275,'https://i2.wp.com/2.bp.blogspot.com/-XjXfAWH6FIg/VDS3pqNEYZI/AAAAAAAAKkY/WrLh_0t0qjs/s1600/my%2Bbad.jpg',62,0,'external'),(7276,'https://i2.wp.com/1.bp.blogspot.com/-zcYqR1n_rmc/VDS2GZH2oVI/AAAAAAAAKkM/CeYv-BGOO9M/s1600/misc-you-dont-say.png',62,0,'external'),(7277,'https://i2.wp.com/2.bp.blogspot.com/-ceY5h8zN7As/VDS_7CgCTsI/AAAAAAAAKlQ/AaW617EhR0Y/s1600/IMG_20140921_144024.jpg',62,0,'external'),(7278,'https://i1.wp.com/3.bp.blogspot.com/-EQTfYl924ow/VDUhOObtfBI/AAAAAAAAKnI/oquJaKQ4IK4/s1600/Tom-tom-multi-sport.png',62,0,'external'),(7279,'http://www.tomtom.com/en_us/products/your-sports/',62,0,'external'),(7280,'http://www.healthwarrior.com/',62,0,'external'),(7281,'http://www.sothisisfitness.com/2014/01/ch-ch-ch-chia-health-warrior-chia-bar.html',62,0,'external'),(7282,'http://www.healthwarrior.com/our-tribe/',62,0,'external'),(7283,'https://i1.wp.com/1.bp.blogspot.com/-yGeDwJoI4QU/VDS8cPRV0tI/AAAAAAAAKlA/Btp0F-fv5Iw/s1600/health-warrior-bar-banner.jpg',62,0,'external'),(7284,'http://www.relentlessforwardcommotion.com/',62,0,'external'),(7285,'https://i1.wp.com/4.bp.blogspot.com/-DtebSO3QKUc/VDTDNDKXUMI/AAAAAAAAKlo/VM2SIZdURus/s1600/IMG_20140924_200130838.jpg',62,0,'external'),(7286,'https://i2.wp.com/1.bp.blogspot.com/-1NlnGgWJ74M/VDTEidSj2FI/AAAAAAAAKl0/kk4S1KWyHWM/s1600/impossiblekillington.jpg',62,0,'external'),(7287,'https://i2.wp.com/4.bp.blogspot.com/-LjWZ6besTZQ/VD8xoVhjtFI/AAAAAAAAKvw/KeXo9vefYKs/s1600/brokenlegbeast.jpg',61,0,'external'),(7288,'http://sothisisfitness.com/2014/10/the-beast.html',61,62,'internal'),(7289,'https://i2.wp.com/4.bp.blogspot.com/-NmsiirqE_RY/VD81dH-svGI/AAAAAAAAKv8/lee2h0KHzKQ/s1600/IMG_20140921_144024.jpg',61,0,'external'),(7290,'https://i2.wp.com/4.bp.blogspot.com/-tdD77Hm-ZYo/VD87wNhWjLI/AAAAAAAAKw4/ttrrgWjwl4c/s1600/IMG_20140929_141814679_HDR.jpg',61,0,'external'),(7291,'https://i2.wp.com/4.bp.blogspot.com/-OHLc2MqsTbQ/VD87mtM3JxI/AAAAAAAAKwo/FRxIUuFXfNw/s1600/IMG_20141007_125710263.jpg',61,0,'external'),(7292,'https://i1.wp.com/2.bp.blogspot.com/-cC_erJwY-1o/VD9BWPIF5gI/AAAAAAAAKxM/TamiEvC3c9U/s1600/IMG_20141015_110301762_HDR.jpg',61,0,'external'),(7293,'https://i1.wp.com/4.bp.blogspot.com/-Q1T3YejlVA8/VEyEBRrgCXI/AAAAAAAAK2Q/s9Rf1U__NxM/s1600/gmomg.jpg',59,0,'external'),(7294,'https://i1.wp.com/1.bp.blogspot.com/-vDs_S80JcYc/VEnlTbITrgI/AAAAAAAAK00/7rgtuvPZfjU/s1600/meme4.png',59,0,'external'),(7295,'https://i1.wp.com/2.bp.blogspot.com/-Mae0EMZLc8s/VEnkY_b_XYI/AAAAAAAAK0o/GELLyQJuWSk/s1600/corn_img.png',59,0,'external'),(7296,'http://www2.ca.uky.edu/entomology/entfacts/ef130.asp',59,0,'external'),(7297,'http://www.ext.colostate.edu/pubs/crops/00707.html',59,0,'external'),(7298,'https://i0.wp.com/1.bp.blogspot.com/-yuyNOJBSyjo/VEnkOfa5qcI/AAAAAAAAK0g/NWjDXg81qdg/s1600/bill-nye-meme-1.jpg',59,0,'external'),(7299,'http://www.responsibletechnology.org/10-Reasons-to-Avoid-GMOs',59,0,'external'),(7300,'http://www.nongmoproject.org/learn-more/',59,0,'external'),(7301,'http://www.organicauthority.com/foodie-buzz/eight-reasons-gmos-are-bad-for-you.html',59,0,'external'),(7302,'http://www.forbes.com/sites/stevensalzberg/2012/09/24/does-genetically-modified-corn-cause-cancer-a-flawed-study/',59,0,'external'),(7303,'http://www.motherearthnews.com/natural-health/gmo-safety-zmgz13amzsto.aspx#axzz3H2L5KIKJ',59,0,'external'),(7304,'http://naturalsociety.com/genetically-modified-foods/',59,0,'external'),(7305,'http://www.enveurope.com/content/23/1/10',59,0,'external'),(7306,'http://decisions.fct-cf.gc.ca/en/2001/2001fct256/2001fct256.html',59,0,'external'),(7307,'http://decisions.fca-caf.gc.ca/en/2002/2002fca309/2002fca309.html',59,0,'external'),(7308,'http://scc.lexum.org/decisia-scc-csc/scc-csc/scc-csc/en/item/2147/index.do?r=AAAAAQAJc2NobWVpc2VyAAAAAAE',59,0,'external'),(7309,'https://i2.wp.com/4.bp.blogspot.com/-FWSaeEknnUY/VExkXOFZC5I/AAAAAAAAK1Y/OBiyIdaPyfw/s1600/Handcuffed_hands_(line_drawing).jpg?resize=200%2C128',59,0,'external'),(7310,'https://i0.wp.com/1.bp.blogspot.com/-aZtOSc5jZUs/VExle-SrlPI/AAAAAAAAK1k/xDcXBAx3I9E/s1600/poison%2Blabel.jpg',59,0,'external'),(7311,'http://www.ext.colostate.edu/pubs/foodnut/09371.html',59,0,'external'),(7312,'http://www.ext.colostate.edu/pubs/foodnut/09371.html',59,0,'external'),(7313,'https://i1.wp.com/2.bp.blogspot.com/-kijVfPI_Cjw/VEx-noufnpI/AAAAAAAAK2A/ynqp5hDdLVY/s1600/GLOBE_DetailMap2.png',59,0,'external'),(7314,'http://www.scientificamerican.com/article/study-linking-genetically-modified-corn-to-cancer/',59,0,'external'),(7315,'http://www.forbes.com/sites/stevensalzberg/2012/09/24/does-genetically-modified-corn-cause-cancer-a-flawed-study/',59,0,'external'),(7316,'http://www.scientificamerican.com/article/can-we-trust-monsanto-with-our-food/',59,0,'external'),(7317,'http://modernfarmer.com/2014/03/monsantos-good-bad-pr-problem/',59,0,'external'),(7318,'http://genera.biofortified.org/viewall.php',59,0,'external'),(7319,'http://www.forbes.com/sites/jonentine/2014/09/17/the-debate-about-gmo-safety-is-over-thanks-to-a-new-trillion-meal-study/',59,0,'external'),(7320,'http://www.popsci.com/article/science/core-truths-10-common-gmo-claims-debunked',59,0,'external'),(7321,'http://gmoanswers.com/',59,0,'external'),(7322,'http://www.geneticliteracyproject.org/2014/09/10/19-year-study-of-trillions-of-meals-shows-ge-crops-do-not-harm-food-producing-animals-humans/',59,0,'external'),(7323,'http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2408621/',59,0,'external'),(7324,'http://www.geneticliteracyproject.org/2014/09/10/19-year-study-of-trillions-of-meals-shows-ge-crops-do-not-harm-food-producing-animals-humans/',59,0,'external'),(7325,'https://www.researchgate.net/publication/233770770_A_decade_of_EU-funded_GMO_research_2001-2010',59,0,'external'),(7326,'https://i2.wp.com/4.bp.blogspot.com/-5P9fxLf5gTQ/VFcIPEXRcNI/AAAAAAAALBw/ru3d_DZFaME/s1600/attitude.jpg',57,0,'external'),(7327,'https://i0.wp.com/4.bp.blogspot.com/-fDPXv2JdPeE/VFcN9gQXcpI/AAAAAAAALCA/n_0RaT1HWZU/s1600/reasonquit5.jpg',57,0,'external'),(7328,'https://i0.wp.com/4.bp.blogspot.com/-BhkEI3Tzlow/VFcP0nHPB3I/AAAAAAAALCM/sNr2U3lWRGA/s1600/myvictory.jpg',57,0,'external'),(7329,'https://i0.wp.com/3.bp.blogspot.com/-dPVFGmOa8Xo/VGLe1AA9OnI/AAAAAAAALVU/bNwA7GQA95U/s1600/Pumpkin-Cheesecake.jpg?ssl=1',56,0,'external'),(7330,'http://4.bp.blogspot.com/-ETTQKSwVi-s/VG3dQo4DvrI/AAAAAAAALb0/GTM5E7GK0Z8/s1600/500px-I\'m_back_baby!.png',55,0,'external'),(7331,'https://runsignup.com/Race/MA/Plymouth/PlymouthThanksgivingDayPilgrim5KRunandWalk',55,0,'external'),(7332,'https://i1.wp.com/1.bp.blogspot.com/-OXa6FtiBjb8/VG3hzFAEtqI/AAAAAAAALcA/CAcgD_89iFw/s1600/IMG_20141119_091541.jpg',55,0,'external'),(7333,'http://www.drwilsterman.com/',55,0,'external'),(7334,'http://www.mashpeephysicaltherapy.com/',55,0,'external'),(7335,'https://i1.wp.com/2.bp.blogspot.com/-un9GpU-kJR4/VG3kTJ0fw_I/AAAAAAAALcM/XR478F2LHPQ/s1600/disbelief.jpg',55,0,'external'),(7336,'https://www.facebook.com/falmouthchamberofcommercejinglejog',55,0,'external'),(7337,'http://www.plymouthrockracing.com/',55,0,'external'),(7338,'https://i0.wp.com/1.bp.blogspot.com/-SiWvyOvdGhs/VG3pbAgL_YI/AAAAAAAALcc/qlnQ1rhXpGo/s1600/plymouth%2Bturkey%2Btrot.jpg',55,0,'external'),(7339,'http://www.plymouthantiquariansociety.org/historic.htm',55,0,'external'),(7340,'http://www.sothisisfitness.com/2014/02/winter-warlock-recap.html',55,0,'external'),(7341,'https://runsignup.com/Race/MA/Plymouth/PlymouthTurkeyTrot',55,0,'external'),(7342,'http://www.healthwarrior.com/',55,0,'external'),(7343,'https://i0.wp.com/4.bp.blogspot.com/-Lz_hijxkilY/VG3tuci4MGI/AAAAAAAALco/j2nNNUH6oac/s1600/l.jpg',55,0,'external'),(7344,'http://www.capecodnutrition.com/index.html',55,0,'external'),(7345,'https://www.facebook.com/CapeCodNutritionCorner.Plymouth',55,0,'external'),(7346,'http://www.relentlessforwardcommotion.com/',54,0,'external'),(7347,'https://i1.wp.com/3.bp.blogspot.com/-bMJd49j5BdY/VF7hWzn8xYI/AAAAAAAALPw/S7_uLN7o-Bo/s1600/5-RACE-KEYS.jpg',54,0,'external'),(7348,'https://i2.wp.com/2.bp.blogspot.com/-KTRXDxKxnW8/VHXMJkhOvxI/AAAAAAAALr0/_eZxU7UdLKE/s1600/262%2Bchallenge%2Bconfirmation.jpg',54,0,'external'),(7349,'https://i2.wp.com/2.bp.blogspot.com/-F0kxDqPbeyg/VHXNcDjqROI/AAAAAAAALr8/hDdh96zhyZ8/s1600/IMG_20140920_070259591.jpg',54,0,'external'),(7350,'https://i2.wp.com/4.bp.blogspot.com/-JTIwGCaZEOg/VHXN9Z9pdXI/AAAAAAAALsE/QL6Fm2X-AHs/s1600/hyannismap.jpg',54,0,'external'),(7351,'https://i1.wp.com/1.bp.blogspot.com/-l6pAhr2etfk/VHXPsfT0-RI/AAAAAAAALsU/41uQOuywAO4/s1600/IMG_20140412_114722402_HDR.jpg',54,0,'external'),(7352,'https://i1.wp.com/3.bp.blogspot.com/-y0t2JEQWDkM/VHXPU_Vys4I/AAAAAAAALsM/uPWqQ-hGTWs/s1600/FB_IMG_14052658294706706.jpg',54,0,'external'),(7353,'https://i2.wp.com/2.bp.blogspot.com/-YxPWWTDUu6k/VImQ4sxgyFI/AAAAAAAAMME/dDJzKnjmjlw/s1600/garfieldlazy_2816.jpeg',53,0,'external'),(7354,'https://i2.wp.com/3.bp.blogspot.com/-repX36Ae7mo/VIxeke8fhWI/AAAAAAAAMTI/V0BhLqzqChE/s1600/1244.jpg',53,0,'external'),(7355,'https://i1.wp.com/1.bp.blogspot.com/-y8q4fCbwtKo/VIxcECY4h7I/AAAAAAAAMS8/_zbg42VsSUY/s1600/Workout-running-image.jpg',53,0,'external'),(7356,'https://i1.wp.com/2.bp.blogspot.com/-ibuGl7zIgdQ/VKKVKXW3utI/AAAAAAAASPo/6fJlQuPN5bQ/s1600/Screenshot_2014-01-01-10-38-44-1-1.png',52,0,'external'),(7357,'https://i2.wp.com/4.bp.blogspot.com/-GohdK5fFaCc/VKKVyVLIU4I/AAAAAAAASPw/ww1vE7147Hc/s1600/IMG_20140729_180448643_HDR.jpg',52,0,'external'),(7358,'http://sothisisfitness.com/2014/10/the-beast.html',52,62,'internal'),(7359,'http://www.sothisisfitness.com/2014/10/breaking-point-literally.html',52,0,'external'),(7360,'https://i2.wp.com/3.bp.blogspot.com/-vRfld-0RBtg/VKKXgTrhUjI/AAAAAAAASQM/1gGPWNlAgFQ/s1600/crutch.jpg',52,0,'external'),(7361,'https://i1.wp.com/2.bp.blogspot.com/-kWR6ZvQovQo/VKKX4RVypOI/AAAAAAAASQU/AKSew8EmdMI/s1600/AnytimeFitness.jpg',52,0,'external'),(7362,'https://www.facebook.com/AnytimeFitnessMashpee',52,0,'external'),(7363,'http://www.healthwarrior.com/',52,0,'external'),(7364,'https://www.facebook.com/CapeCodNutritionCorner.Plymouth',52,0,'external'),(7365,'https://www.perfectfuel.com/',52,0,'external'),(7366,'https://i0.wp.com/3.bp.blogspot.com/-pqE_yXO5rGY/VKN0BOtwqGI/AAAAAAAASSE/hpkInZkQJ1g/s1600/57617758.jpg',51,0,'external'),(7367,'https://i2.wp.com/1.bp.blogspot.com/-A9G1wkzcIyE/VKPg87kP9ZI/AAAAAAAASSU/WJ_h33FJaZ8/s1600/WWE.png',51,0,'external'),(7368,'https://i2.wp.com/1.bp.blogspot.com/-DaREle7-DVY/VKPlCUKvz4I/AAAAAAAASSs/cYAMUN0tegQ/s1600/gym-no-idea.jpg',51,0,'external'),(7369,'https://i0.wp.com/3.bp.blogspot.com/-lzw3amZ91mU/VKPjsSGO42I/AAAAAAAASSg/pq7aKaBjmRI/s1600/ce622e49893bd3cc95b19034b607fd8e.jpg',51,0,'external'),(7370,'https://i2.wp.com/3.bp.blogspot.com/-lSXeXJJhQxc/VKPnwnN9aCI/AAAAAAAASS4/1oNV4Pux2ng/s1600/aftert25front.jpg',51,0,'external'),(7371,'https://i0.wp.com/2.bp.blogspot.com/-LtgjOod-L3o/VKqTJaVTstI/AAAAAAAAS0g/gmCcZznunI0/s1600/-arnold-conquer-wallpaper-1920-x-1080_904630430.jpg',50,0,'external'),(7372,'https://i2.wp.com/2.bp.blogspot.com/-IZSjRhrTUi4/VKqTbUxn9KI/AAAAAAAAS0o/voiSWM3RB_0/s1600/courage-faces-fear-and-thereby-masters-it-courage-quote.jpg',50,0,'external'),(7373,'https://i1.wp.com/3.bp.blogspot.com/-BtawXxpYY1I/VKqT4QnD6fI/AAAAAAAAS0w/YuntDFRVz00/s1600/setgoalconquer.jpg',50,0,'external'),(7374,'https://i0.wp.com/3.bp.blogspot.com/-cqvSWo1YRao/VKqRaksmtXI/AAAAAAAAS0U/f4jUd241Avk/s1600/marathon%2Bregistration.jpg',50,0,'external'),(7375,'https://i2.wp.com/4.bp.blogspot.com/-J-iA8FT2rb8/VK0eKiNef2I/AAAAAAAAS74/DzoQiHMcu-k/s1600/262%2Bsticker.gif',49,0,'external'),(7376,'http://www.hyannismarathon.com/',49,0,'external'),(7377,'',49,0,'internal'),(7378,'http://www.urbandictionary.com/define.php?term=google-fu',49,0,'external'),(7379,'https://i0.wp.com/1.bp.blogspot.com/-1yExyKZuAZQ/VK_O0VnDkDI/AAAAAAAATJA/rY10xzv200U/s1600/9%2Bweek%2Bmarathon%2Btraining.jpg',49,0,'external'),(7380,'http://www.halhigdon.com/',49,0,'external'),(7381,'https://i1.wp.com/4.bp.blogspot.com/-1iLg1iAka7U/VLPAzg16shI/AAAAAAAATWw/e-hCjl-JUgk/s1600/sneaker-weight.jpg',49,0,'external'),(7382,'https://i1.wp.com/4.bp.blogspot.com/-wSTZqzOnDdY/VLPHHbdKGDI/AAAAAAAATXI/pwwrzyYArNk/s1600/ccnclogo.jpg',49,0,'external'),(7383,'https://www.facebook.com/profile.php?id=103806889934',49,0,'external'),(7384,'',49,0,'internal'),(7385,'https://i0.wp.com/1.bp.blogspot.com/-YcOyrgGyv6w/VLPD-xHbQbI/AAAAAAAATW8/Cvyd13x6lkU/s1600/262%2Bsticker.gif',49,0,'external'),(7386,'https://i1.wp.com/3.bp.blogspot.com/-NAkxElSncQE/VMY591sJsVI/AAAAAAAAUZ0/RPvlQ_mYbBM/s1600/6a00d8341bf90553ef01a511da034e970c.png',46,0,'external'),(7387,'https://i2.wp.com/2.bp.blogspot.com/-_weZpaEHnlk/VMmr83P3p9I/AAAAAAAAUmc/1Ye3GTSNLzE/s1600/10844183_759041854143376_9339086_a.jpg',46,0,'external'),(7388,'https://i2.wp.com/1.bp.blogspot.com/-5RM0XbSwKvo/VM91eU5yvPI/AAAAAAAAU2Y/2MLN2rnsor0/s1600/pukefaintdie.jpg',46,0,'external'),(7389,'https://i1.wp.com/2.bp.blogspot.com/-sQEq1zzfXGM/VNyUiHkfMBI/AAAAAAAAVlA/2AYDWUgSKmk/s1600/aint%2Bnobody%2Bsnow.jpeg',45,0,'external'),(7390,'https://i0.wp.com/1.bp.blogspot.com/-GTQlhY3s1lY/VN4Bqud0nBI/AAAAAAAAVlo/gkbqMG0uk3I/s1600/road-to-success.jpg',45,0,'external'),(7391,'',45,0,'internal'),(7392,'https://i2.wp.com/1.bp.blogspot.com/-k3PWCT462NA/VN4JCLdriYI/AAAAAAAAVl4/IJFf1pW-eFw/s1600/BOS_FASTEST_70IN_SNOW.jpg',45,0,'external'),(7393,'https://i1.wp.com/1.bp.blogspot.com/-byepDqSS2Ig/VN85jDxksGI/AAAAAAAAVmM/xDu6Z7pPgr0/s1600/B8ZDPALCYAE9Igb.jpg',45,0,'external'),(7394,'https://i2.wp.com/4.bp.blogspot.com/-3w0ehkJF0qs/VN9FmueZCqI/AAAAAAAAVm0/fpnqxqF0aCw/s1600/adaptovercome.jpg',45,0,'external'),(7395,'https://i2.wp.com/2.bp.blogspot.com/-1rclKFQnX8s/VN8_Oln_9vI/AAAAAAAAVmk/3CB6pfEVP4c/s1600/neptunesnowlatest.jpg',45,0,'external'),(7396,'https://i1.wp.com/3.bp.blogspot.com/-G7w7yRX72Js/VN8-uQ_m0ZI/AAAAAAAAVmc/HCB4fPGN-aQ/s1600/Screenshot_2015-02-14-06-52-04.png',45,0,'external'),(7397,'https://i2.wp.com/4.bp.blogspot.com/-OQxbGs-nMgc/VO237tZVcNI/AAAAAAAAWi0/OO0f4wDP5rU/s1600/backtobasics.png',44,0,'external'),(7398,'https://i0.wp.com/4.bp.blogspot.com/-KdHZml2SBLY/VOseW8tZJEI/AAAAAAAAWeQ/NPOYkTnzjY0/s1600/0ff7ef9a0a648459f0d57b7b5c479e39.jpg',44,0,'external'),(7399,'https://i0.wp.com/2.bp.blogspot.com/-6xYhbvtdZ2k/VO29nqe8YRI/AAAAAAAAWjA/qy5PUJoLKyU/s1600/il_fullxfull.404065856_f7vh.jpg',44,0,'external'),(7400,'http://www.adajournal.org/article/PIIS0002822305001495/abstract',44,0,'external'),(7401,'https://i2.wp.com/4.bp.blogspot.com/-StcR16knvmQ/VO8HnX3uAxI/AAAAAAAAWjo/BpuX037O9sg/s1600/starve.jpg',44,0,'external'),(7402,'https://i1.wp.com/2.bp.blogspot.com/-07ud1bs8KK0/VO_mLn3DNNI/AAAAAAAAWkM/E9sOzPJRMuE/s1600/3551638908_2337b577ac_z.jpg',44,0,'external'),(7403,'https://i1.wp.com/3.bp.blogspot.com/-HkZS3O7917I/VPBb8wAf6ZI/AAAAAAAAWkc/keRl20oNPeQ/s1600/SedentaryVsExercise.png',44,0,'external'),(7404,'http://www.sothisisfitness.com/2013/07/why-workouts-fail-2-the-scale.html',44,0,'external'),(7405,'https://i0.wp.com/3.bp.blogspot.com/-mKrYnmdi-ko/VF6F6JoQBiI/AAAAAAAALOU/VDydZUth1lM/s1600/560535_674041855941962_853171469_n.png',43,0,'external'),(7406,'http://boldrdashrace.com/',43,0,'external'),(7407,'https://i0.wp.com/2.bp.blogspot.com/-UtunpsHj6QA/VPjviV_Ds_I/AAAAAAAAXIE/dVm7DQb08QY/s1600/BoldrDash%2Bon%2Bthe%2BBeach%2B2014%2B3491.jpeg',43,0,'external'),(7408,'http://sothisisfitness.com/2014/11/5-keys-to-a-great-race.html',43,54,'internal'),(7409,'https://i0.wp.com/1.bp.blogspot.com/-oRWUOzuHNNk/VPfESxBeJII/AAAAAAAAW4c/d6B0C4Hqwd8/s1600/boldrdash%2Bemail.png',43,0,'external'),(7410,'https://i2.wp.com/3.bp.blogspot.com/-q8A21rnWKyY/VPjtPHFu1nI/AAAAAAAAXHg/J7liIIoyUT0/s1600/BoldrDash%2Bon%2Bthe%2BBeach%2B2014%2B3671.jpeg',43,0,'external'),(7411,'https://i2.wp.com/1.bp.blogspot.com/-583EA0nBjBc/VPju4TTRf7I/AAAAAAAAXH0/EXPH6wTRkMY/s1600/IMG_20140503_112146413.jpg',43,0,'external'),(7412,'https://i1.wp.com/3.bp.blogspot.com/-SnwQ8q3X3xo/VPjvEE3pXCI/AAAAAAAAXH8/HOKvQojOLc8/s1600/IMG_20140503_112752668_HDR.jpg',43,0,'external'),(7413,'https://boldrdash.webconnex.com/boldrdashbeach15',43,0,'external'),(7414,'http://www.toughmudder.com/',41,0,'external'),(7415,'http://www.spartanrace.com/',41,0,'external'),(7416,'http://www.warriordash.com/',41,0,'external'),(7417,'http://www.bonefrogchallenge.com/',41,0,'external'),(7418,'http://mudrunguide.com/',41,0,'external'),(7419,'http://obstacleracingmedia.com/',41,0,'external'),(7420,'https://i2.wp.com/3.bp.blogspot.com/-qcvY942YDfE/VU7GlXkB2pI/AAAAAAAAZhY/MT_w8IGu5L8/s1600/Screenshot%2B2014-12-29%2B20.19.28.png',39,0,'external'),(7421,'https://i0.wp.com/4.bp.blogspot.com/-e2FVL7g7buo/VU7JlhByY7I/AAAAAAAAZhk/J74qN2llSdQ/s1600/2015-05-09_22.57.36.jpg',39,0,'external'),(7422,'http://facebook.com/CapeCodNutritionCorner.Plymouth',39,0,'external'),(7423,'https://i0.wp.com/1.bp.blogspot.com/-B2KSGPTSDxY/VWw_RbmdkHI/AAAAAAAAass/g1p1ZLczpX0/s1600/PhotoGrid_1433156905811.jpg',38,0,'external'),(7424,'https://i2.wp.com/4.bp.blogspot.com/-8VTv1CwpBZw/VWw-7-DU4CI/AAAAAAAAask/ZapnOWQidUk/s1600/PhotoGrid_1433156482076.jpg',38,0,'external'),(7425,'https://i1.wp.com/4.bp.blogspot.com/-6XFbxfa3RLU/VbDZiQOcVZI/AAAAAAAAdXo/X-KFPKZ1vxA/s1600/PhotoGrid_1437652826783.jpg',37,0,'external'),(7426,'https://www.pinterest.com/perfectfuel/perfect-fuel-cacao/',37,0,'external'),(7427,'https://i0.wp.com/2.bp.blogspot.com/-Gpyb7xFSXoU/VbDnmOH5JuI/AAAAAAAAdYE/67LzFuDbod0/s1600/PhotoGrid_1437651901551.jpg',37,0,'external'),(7428,'https://i2.wp.com/3.bp.blogspot.com/-56d326jhySA/VbIstMBx0VI/AAAAAAAAdbY/N4VgFZ1GgLM/s1600/PhotoGrid_1437739838094.jpg',37,0,'external'),(7429,'http://www.perfectfuel.com/benefits/',37,0,'external'),(7430,'http://perfectfuel.com/',37,0,'external'),(7431,'http://www.perfectfuel.com/benefits/',37,0,'external'),(7432,'https://i2.wp.com/4.bp.blogspot.com/-AgmAPrz_X-0/VbDkaU0XRLI/AAAAAAAAdX4/dFXtb_HAD2o/s1600/PhotoGrid_1437651713496.jpg',37,0,'external'),(7433,'https://i1.wp.com/2.bp.blogspot.com/-kVIvSDRpZSc/VbIlU1oZZ9I/AAAAAAAAdac/hTOlumi0O1w/s1600/IMG_20150723_073428792.jpg',37,0,'external'),(7434,'https://i2.wp.com/1.bp.blogspot.com/-4Pn6tLkqy_E/VbIyMerVq0I/AAAAAAAAdb8/N_PvyPkEYKQ/s1600/PhotoGrid_1437741318125.jpg',37,0,'external'),(7435,'https://i2.wp.com/3.bp.blogspot.com/-VQPgdFFAWZk/VbIpLujhCOI/AAAAAAAAdao/lCDrl7uwiFY/s1600/shut-up-and-take-my-money.jpg',37,0,'external'),(7436,'http://www.perfectfuel.com/',37,0,'external'),(7437,'https://i2.wp.com/3.bp.blogspot.com/-VHYWma3VYag/VcGFFdya-SI/AAAAAAAAdhc/CJ_siAjccQQ/s1600/IMG_20150804_072109854.jpg',36,0,'external'),(7438,'https://i0.wp.com/1.bp.blogspot.com/-XbI2DccsAYs/VcGHH-8yGeI/AAAAAAAAdho/n3wCs1AxAeo/s1600/coffee-sugar-cream.jpg',36,0,'external'),(7439,'http://www.livestrong.com/article/559348-whats-really-inside-your-starbucks-caramel-frappuccino/',36,0,'external'),(7440,'https://i2.wp.com/2.bp.blogspot.com/-XAVEBzzG9rU/VcGMtk7taeI/AAAAAAAAdiI/Z6vTUR1q7xA/s1600/IMG_20150801_093842126.jpg',36,0,'external'),(7441,'https://www.puroast.com/AcidityandBitternessExplanations.pdf',36,0,'external'),(7442,'http://www.puroast.com/papers/AntioxidantResearchSummaryLetter.pdf',36,0,'external'),(7443,'https://i2.wp.com/1.bp.blogspot.com/-ttVA9vk_JlU/VcGKShjtpMI/AAAAAAAAdh8/LJoxkoKcJFU/s1600/IMG_20150804_072508192.jpg',36,0,'external'),(7444,'http://www.puroast.com/papers/Shibamoto-letter.pdf',36,0,'external'),(7445,'http://www.puroast.com/papers/LowAcidResearchAbstract.pdf',36,0,'external'),(7446,'https://i2.wp.com/3.bp.blogspot.com/-CKyhiAJmKmc/VcGEFUP_70I/AAAAAAAAdhU/jO2Gk8SocpQ/s1600/Screenshot_2015-08-04-07-36-06.png',36,0,'external'),(7447,'http://www.medicalnewstoday.com/articles/270202.php',36,0,'external'),(7448,'https://i2.wp.com/2.bp.blogspot.com/-VQPgdFFAWZk/VbIpLujhCOI/AAAAAAAAdas/ibvw0TdBMog/s1600/shut-up-and-take-my-money.jpg',36,0,'external'),(7449,'https://i1.wp.com/1.bp.blogspot.com/-amillRsdPZg/U_dKh9NdWhI/AAAAAAAAJGo/DlyJjAz1DdA/s1600/Spartan-Beast.jpg',35,0,'external'),(7450,'http://sothisisfitness.com/2014/10/the-beast.html',35,62,'internal'),(7451,'https://i2.wp.com/1.bp.blogspot.com/-DydM85_yrqg/VfgnMvpBk3I/AAAAAAAAd_w/7aSA0I6RCLM/s1600/12002898_10156036810185068_2215877450671638072_n.jpg',35,0,'external'),(7452,'https://i1.wp.com/3.bp.blogspot.com/-obI2zpcEhSo/VfgnhzdXgUI/AAAAAAAAd_4/BjjRy8W119U/s1600/12006576_10154243791529552_280808859841967624_o.jpg',35,0,'external'),(7453,'http://www.newenglandspahtens.com/the-most-important-beast-or-ultra-beast-blog-post-you-will-ever-read/',35,0,'external'),(7454,'https://i0.wp.com/4.bp.blogspot.com/-MqB8yhIqq0A/VfgnpBbxNDI/AAAAAAAAeAA/13rA-dCUiro/s1600/11934976_10153665294978338_71976099320238870_o.jpg',35,0,'external'),(7455,'https://i1.wp.com/3.bp.blogspot.com/-i9K14u9MDOs/Vfgn_b6__oI/AAAAAAAAeAI/OKuiMwHsgH8/s1600/11390106_10153028761711429_1833357992792414227_n.jpg',35,0,'external'),(7456,'http://www.newenglandspahtens.com/2-weeks-and-counting/',35,0,'external'),(7457,'http://sothisisfitness.com/2014/10/the-beast.html',34,62,'internal'),(7458,'https://i2.wp.com/4.bp.blogspot.com/-CVP0WoXTOgE/VhEWBuLpuDI/AAAAAAAAeUQ/qkLw1Lk-nKY/s1600/beast-2014-finish-broken.jpg',34,0,'external'),(7459,'http://sothisisfitness.com/2014/11/5-keys-to-a-great-race.html',34,54,'internal'),(7460,'https://i2.wp.com/4.bp.blogspot.com/-DydM85_yrqg/VfgnMvpBk3I/AAAAAAAAd_0/QP6ePvWIaUM/s1600/12002898_10156036810185068_2215877450671638072_n.jpg',34,0,'external'),(7461,'https://i2.wp.com/1.bp.blogspot.com/-FX6sL6uBRwk/VhEYoavbG0I/AAAAAAAAeUc/7TlNrlLShPw/s1600/beast%2Bpancake%2B2015.jpg',34,0,'external'),(7462,'https://i1.wp.com/3.bp.blogspot.com/-3mgiGxXthH4/VhEbojzjnZI/AAAAAAAAeVM/E6F4J2fOIIA/s1600/beast%2Blog%2Bcarry%2B2015.jpg',34,0,'external'),(7463,'https://i2.wp.com/4.bp.blogspot.com/-KRC4pvrbkGg/VhEZ6oSZdmI/AAAAAAAAeUo/aKYe_VKZL80/s1600/beast%2B15%2Bbattle%2Bbuddies.jpg',34,0,'external'),(7464,'https://i0.wp.com/1.bp.blogspot.com/-Q_IO5sguLqU/VhEaTVthEmI/AAAAAAAAeUw/bXeBQnicU30/s1600/IMG_20150919_073611305.jpg',34,0,'external'),(7465,'https://www.facebook.com/nespahtens',34,0,'external'),(7466,'https://i2.wp.com/1.bp.blogspot.com/-1OzyNyZOdjw/VhEa5SiZv0I/AAAAAAAAeU8/7j-ep9x4gVI/s1600/beast%2B15%2Bfire%2Bjump.jpg',34,0,'external'),(7467,'https://i1.wp.com/3.bp.blogspot.com/-v-9vYriFSlA/Vgcp17BJrfI/AAAAAAAAeMM/79CPufgh5AU/s1600/IMG_20150921_070553898.jpg',34,0,'external'),(7468,'https://i0.wp.com/2.bp.blogspot.com/-XA241grFg5k/VhEbFWSkA3I/AAAAAAAAeVI/qVP2yalrF04/s1600/beast%2B15%2Bvictory.jpg',34,0,'external'),(7469,'https://i1.wp.com/4.bp.blogspot.com/-507bEijS744/VgccRebhHtI/AAAAAAAAeKY/ZGuMjN0IDzU/s1600/IMG_20150412_131239409.jpg',32,0,'external'),(7470,'http://sothisisfitness.com/2014/11/5-keys-to-a-great-race.html',32,54,'internal'),(7471,'https://i1.wp.com/1.bp.blogspot.com/-IBezysHz4gU/VdMb8-q3lKI/AAAAAAAAdtg/fFC5cO_scmc/s1600/IMG_20150411_075758643.jpg',32,0,'external'),(7472,'https://i0.wp.com/1.bp.blogspot.com/-m1GSccXvHJg/VijI_Hm2GGI/AAAAAAAAgY4/UkXDaR5AqVk/s1600/11073993_831901773564837_2627680150545396605_o.jpg',32,0,'external'),(7473,'https://i1.wp.com/3.bp.blogspot.com/-DmfkvAq-FFg/VijIE7YQ7QI/AAAAAAAAgYs/sp-Mo7ITX4Q/s1600/10845812_831899546898393_1622263705756634095_o.jpg',32,0,'external'),(7474,'https://i0.wp.com/2.bp.blogspot.com/-EjbAEfzZvKs/VijHM5sH_uI/AAAAAAAAgYY/9KuH3nfxF7k/s1600/IMG_20151022_071608295.jpg',32,0,'external'),(7475,'https://i2.wp.com/3.bp.blogspot.com/-rItZMRRVn-M/VijIC7t7GfI/AAAAAAAAgYk/5KqJgPTNJdM/s1600/11136175_831896266898721_7937356905526464364_o.jpg',32,0,'external'),(7476,'https://www.eventbrite.com/e/fit-epic-fifth-challenge-email-us-for-a-discount-code-tickets-16941529571?utm_campaign=new_event_email&utm_medium=email&utm_source=eb_email&utm_term=viewmyevent_button',32,0,'external'),(7477,'https://i2.wp.com/3.bp.blogspot.com/-KZwVrAQNywQ/Vl17webXo9I/AAAAAAAAiuM/qEyrSbSLrfw/s1600/Fitness%2Bmotivational%2Bquotes1.jpg',28,0,'external'),(7478,'https://i0.wp.com/2.bp.blogspot.com/-DAjd1FbLG0E/Vl15Yv988qI/AAAAAAAAit4/pvXAwUewOPY/s1600/screen-shot-2013-09-02-at-8-41-02-pm.png',28,0,'external'),(7479,'https://i0.wp.com/1.bp.blogspot.com/-D5bSeUXVRSU/Vl15k_frctI/AAAAAAAAiuA/gVJB9JKYSgE/s1600/ccnclogo.jpg',28,0,'external'),(7480,'https://www.facebook.com/CapeCodNutritionCorner.Plymouth/',28,0,'external'),(7481,'https://i2.wp.com/1.bp.blogspot.com/-fIAZfZEt71I/Vl133X6hwhI/AAAAAAAAits/X5luITPrWGc/s1600/BXdF38VIIAAKF3r.jpg',28,0,'external'),(7482,'https://i2.wp.com/3.bp.blogspot.com/-dbPkbIGzEgA/VoVcxgdUGJI/AAAAAAAAiz4/JBVlsX-xCqE/s1600/New-Years-Gym-Meme-07.jpg',26,0,'external'),(7483,'http://www.sothisisfitness.com/2014/12/gympocalypse-2015.html',26,0,'external'),(7484,'http://www.businessinsider.com/we-asked-an-exercise-scientist-how-many-days-a-week-you-need-to-work-out-to-actually-make-a-difference-2015-6',26,0,'external'),(7485,'http://www.mensfitness.com/training/pro-tips/question-week-how-much-workout',26,0,'external'),(7486,'http://health.howstuffworks.com/wellness/diet-fitness/information/how-often-should-i-work-out.htm',26,0,'external'),(7487,'https://i1.wp.com/2.bp.blogspot.com/-zwmpn1uQFmg/VoVeasbBbpI/AAAAAAAAi0E/mq-qOwKbd4o/s1600/funny-pics-i-have-no-idea-what-im-doing.jpg',26,0,'external'),(7488,'https://i0.wp.com/2.bp.blogspot.com/-pEELwDyyl0o/VoVhdK5Aj0I/AAAAAAAAi0Q/bO4HaB4llvE/s1600/commitment.jpg',26,0,'external'),(7489,'https://i0.wp.com/2.bp.blogspot.com/-IfO_djN_fRM/VoVh4TvrPJI/AAAAAAAAi0c/H0TCsMYxc3k/s1600/Food-Choices.jpg',26,0,'external'),(7490,'https://i2.wp.com/4.bp.blogspot.com/-tXM0WUABlnA/VoViXanIVeI/AAAAAAAAi0o/pANOPZUuf40/s1600/Diets-and-quick-fixes-.jpg',26,0,'external'),(7491,'http://www.sothisisfitness.com/2013/07/why-workouts-fail-2-the-scale.html',26,0,'external'),(7492,'https://i1.wp.com/2.bp.blogspot.com/-aqce_JPWhMQ/UsubdlYGmeI/AAAAAAAAGK0/NszU25ihyks/s1600/aftert25front.jpg',26,0,'external'),(7493,'https://i1.wp.com/2.bp.blogspot.com/-aGijIdCyO2c/VsxUDNI-nlI/AAAAAAAAjsk/K7c25j06C_Q/s1600/memerunamarathon1.jpg?ssl=1',24,0,'external'),(7494,'https://i2.wp.com/4.bp.blogspot.com/-UDPvtz_DyHE/VsxXhhA1mdI/AAAAAAAAjtU/iMHCynaeAA4/s1600/Snake-Oil-Ad.jpg?ssl=1',24,0,'external'),(7495,'https://i1.wp.com/2.bp.blogspot.com/-jk_NzV4CtPk/VsxXZF_6SbI/AAAAAAAAjtQ/Z0MlD1P2yns/s1600/sponge-bob.jpg?ssl=1',24,0,'external'),(7496,'https://i1.wp.com/3.bp.blogspot.com/-ZuIPtO47aes/VsxXA9j8dFI/AAAAAAAAjtE/TknxL35WWWQ/s1600/goku%2Beat.png?ssl=1',24,0,'external'),(7497,'',24,0,'internal'),(7498,'https://i1.wp.com/3.bp.blogspot.com/-JYFDBMHFz_g/VsxWnPtf-VI/AAAAAAAAjs8/2sRITMGGAFY/s1600/sleep__square.jpg?ssl=1',24,0,'external'),(7499,'https://i1.wp.com/3.bp.blogspot.com/-Cxdrz876cqI/VsxVVo6_KeI/AAAAAAAAjsw/_4MXucR2yQw/s1600/supplements_collage.jpg?ssl=1',24,0,'external'),(7500,'https://i2.wp.com/4.bp.blogspot.com/-1TIG0nI7qc4/VsxV_8onE_I/AAAAAAAAjs4/Rhed2TDfhEI/s1600/ccnc%2Bbanner.png?ssl=1',24,0,'external'),(7501,'https://i1.wp.com/3.bp.blogspot.com/-WTu3TdSMdoQ/Vzscl2MuCqI/AAAAAAAAj8Y/gZ_Hk9w9b9wdWLhNNhpEZzC2jLkW5ffrQCLcB/s1600/PhotoGrid_1463490308278.jpg?ssl=1',22,0,'external'),(7502,'http://sothisisfitness.com/2015/12/crazynormal.html',22,28,'internal'),(7503,'https://i1.wp.com/3.bp.blogspot.com/-lthCN9gpIWs/Vzsc5v3_vXI/AAAAAAAAj8c/LBTpKKjX_wM0S6Qs5GbR0HAY-xLSsW8EQCLcB/s1600/PhotoGrid_1463489144103.jpg?ssl=1',22,0,'external'),(7504,'https://www.facebook.com/CapeCodNutritionCorner.Plymouth/',22,0,'external'),(7505,'https://i2.wp.com/1.bp.blogspot.com/-6rx2FNuxaDY/V2EuJx75oUI/AAAAAAAAmqc/wkSgtUIh6PwvynJgdHiN2OFlHYuI9DMFQCKgB/s1600/PhotoGrid_1464514429103.jpg?ssl=1',20,0,'external'),(7506,'http://www.pinelandtrails.com/',20,0,'external'),(7507,'https://www.facebook.com/pinelandtrails',20,0,'external'),(7508,'https://i2.wp.com/4.bp.blogspot.com/-XsxmSMMFr4A/V16r44VVo6I/AAAAAAAAmmU/EDAKm-kFKwARL_bE52XdFnUpjnxY2KUrwCKgB/s1600/20160529_060009.jpg?ssl=1',20,0,'external'),(7509,'http://sothisisfitness.com/2016/05/ultramarathons-understanding-why.html',20,21,'internal'),(7510,'https://i1.wp.com/4.bp.blogspot.com/-8m_R18QnShs/V16riGBx7gI/AAAAAAAAmmM/cYrKQxGxhkML4YJR0uMsTA8gMsa-BWrAACLcB/s1600/pineland%2B50%2Bmap.JPG?ssl=1',20,0,'external'),(7511,'https://i0.wp.com/2.bp.blogspot.com/-BI3by3pyUME/V16uGUQwd7I/AAAAAAAAmnE/OGUwBSqzxyw1W5d1SXkOVJwcw1OjnIlxwCKgB/s1600/PhotoGrid_1465822715567.jpg?ssl=1',20,0,'external'),(7512,'https://i1.wp.com/1.bp.blogspot.com/-vIJNpGTN_Ko/V16u-L5WLSI/AAAAAAAAmnU/VfU5yd353IU2k0TqBlHGwP5FHmaf0DNDgCKgB/s1600/Screenshot_20160613-090047.png?ssl=1',20,0,'external'),(7513,'https://i0.wp.com/3.bp.blogspot.com/-pXHO4QWvv04/UkJWoEZkrcI/AAAAAAAABx4/MvwYwpAAlg0JLhGfVXI5b8Yg2zU1b1zBwCKgB/s1600/ccnclogo.jpg?ssl=1',20,0,'external'),(7514,'https://www.facebook.com/CapeCodNutritionCorner.Plymouth',20,0,'external'),(7515,'https://i1.wp.com/1.bp.blogspot.com/-XLzPt-tllJU/V2CRaL6YfLI/AAAAAAAAmp8/WAe23V46DRgadszH3BQfYdYDzvN7hbiLwCLcB/s1600/ads-78983-1443884053.73.png?ssl=1',20,0,'external'),(7516,'http://grinhola.com/',20,0,'external'),(7517,'https://drive.google.com/open?id=0B2Heed0cppgSTk9uZkF5ZjNXVEk',20,0,'external'),(7518,'http://six03endurance.com/',20,0,'external'),(7519,'https://i0.wp.com/4.bp.blogspot.com/-54aEUaVX0cw/V2Et95Qn9II/AAAAAAAAmqU/MufSVz58vy4iY5ZMdzpJjaR3B6e_aLLzQCKgB/s1600/IMG_20160529_052016.jpg?ssl=1',20,0,'external'),(7520,'https://i2.wp.com/2.bp.blogspot.com/-D7bfs9_fr1w/V197MxOTGvI/AAAAAAAAmpQ/kElFoMsqJrs0F2AiqeFFMpagOAVLgYuUQCKgB/s1600/PhotoGrid_1464650883950.jpg?ssl=1',20,0,'external'),(7521,'http://sothisisfitness.com/2015/08/coffee-the-way-its-meant-to-be-puroast-review.html',16,36,'internal'),(7522,'http://sothisisfitness.com/2015/08/coffee-the-way-its-meant-to-be-puroast-review.html',16,36,'internal'),(7523,'http://sothisisfitness.com/2015/08/coffee-the-way-its-meant-to-be-puroast-review.html',16,36,'internal'),(7524,'http://puroast.com/',16,0,'external'),(7525,'https://i2.wp.com/3.bp.blogspot.com/-1n7Gg_p7zXk/V8glEm1DIKI/AAAAAAAApOA/eI3xU3KWrAIpzySDs5e6jlGNz6F-iqudQCKgB/s1600/IMG_20160228_071810.jpg?ssl=1',16,0,'external'),(7526,'http://www.anchordownultra.com/',217,0,'external'),(7527,'http://www.runtruenorth.com/',217,0,'external'),(7528,'http://www.falmouthroadrace.com/',217,0,'external'),(7529,'http://www.foolproofbrewing.com/',216,0,'external'),(7530,'http://www.sothisisfitness.com/',214,0,'external'),(7531,'http://www.facebook.com/SoTHISIsFitness',214,0,'external'),(7532,'http://www.instagram.com/SnuffyDX',214,0,'external'),(7533,'http://www.sothisisfitness.com/',213,0,'external'),(7534,'http://www.facebook.com/SoTHISIsFitness',213,0,'external'),(7535,'http://www.sothisisfitness.com/',212,0,'external'),(7536,'http://www.facebook.com/SoTHISIsFitness',212,0,'external'),(7537,'http://www.instagram.com/SnuffyDX',212,0,'external'),(7538,'http://www.facebook.com/SoTHISIsFitness',211,0,'external'),(7539,'http://www.instagram.com/SnuffyDX',211,0,'external'),(7540,'http://www.sothisisfitness.com/',211,0,'external'),(7541,'http://www.athleteonfire.com/',13,0,'external'),(7542,'http://www.foolproofbrewing.com',11,0,'external'),(7543,'http://www.sothisisfitness.com/',207,0,'external'),(7544,'http://www.facebook.com/SoTHISIsFitness',207,0,'external'),(7545,'http://www.instagram.com/SnuffyDX',207,0,'external'),(7546,'http://www.addaday.com/',207,0,'external'),(7547,'http://www.healthwarrior.com/',207,0,'external'),(7548,'http://www.capecodnutritioncorner.com/',207,0,'external'),(7549,'http://www.crowathletics.com/millinocket-marathon-half/',206,0,'external'),(7550,'http://www.sothisisfitness.com/',206,0,'external'),(7551,'http://www.facebook.com/SoTHISIsFitness',206,0,'external'),(7552,'http://www.howwasyourruntoday.com/',10,0,'external'),(7553,'http://www.crowathletics.com/',10,0,'external'),(7554,'https://www.eventbrite.com/e/millinocket-marathon-and-half-2017-registration-30224398991',10,0,'external'),(7555,'http://www.sothisisfitness.com',10,0,'external'),(7556,'http://www.facebook.com/SoTHISIsFitness',10,0,'external'),(7557,'http://www.instagram.com/SnuffyDX',10,0,'external'),(7558,'http://www.twitter.com/SnuffyDX',10,0,'external'),(7559,'http://sothisisfitness.libsyn.com/16-millinocket-and-the-golden-road?tdest_id=454656',10,0,'external'),(7560,'http://www.girlsontherun.org/',8,0,'external'),(7561,'http://www.sothisisfitness.com',8,0,'external'),(7562,'http://www.facebook.com/SoTHISIsFitness',8,0,'external'),(7563,'http://www.instagram.com/snuffydx',8,0,'external'),(7564,'http://www.twitter.com/snuffydx',8,0,'external'),(7565,'mailto:Darrell@SoTHISIsFitness.com',8,0,'external'),(7566,'http://www.sothisisfitness.com/podcast',8,0,'external'),(7567,'http://www.sothisisfitness.com',7,0,'external'),(7568,'http://www.facebook.com/SoTHISIsFitness',7,0,'external'),(7569,'http://www.instagram.com/snuffydx',7,0,'external'),(7570,'http://www.twitter.com/snuffydx',7,0,'external'),(7571,'mailto:Darrell@SoTHISIsFitness.com',7,0,'external'),(7572,'http://www.sothisisfitness.com/podcast',7,0,'external'),(7573,'mailto:darrell@sothisisfitness.com',540,0,'external'),(7574,'http://www.sothisisfitness.com/',540,0,'external'),(7575,'http://www.facebook.com/SoTHISIsFitness',540,0,'external'),(7576,'http://www.instagram.com/snuffydx',540,0,'external'),(7577,'http://www.twitter.com/snuffydx',540,0,'external'),(7578,'http://sothisisfitness.libsyn.com/19-2017-goalsetting-getting-uncomfortable?tdest_id=454656',540,0,'external'),(7579,'http://www.facebook.com/thirstygreek',495,0,'external'),(7580,'http://www.twitter.com/thirstygreek',495,0,'external'),(7581,'http://www.instagram.com/thirstygreek',495,0,'external'),(7582,'http://www.HopheadEvents.com',495,0,'external'),(7583,'http://www.SoTHISIsFitness.com',495,0,'external'),(7584,'http://www.facebook.com/sothisisfitness',495,0,'external'),(7585,'http://www.twitter.com/snuffydx',495,0,'external'),(7586,'http://www.instagram.com/snuffydx',495,0,'external'),(7587,'http://sothisisfitness.com/2014/11/5-keys-to-a-great-race.html',713,54,'internal'),(7588,'http://sothisisfitness.com/2014/11/5-keys-to-a-great-race.html',713,54,'internal'),(7589,'http://sothisisfitness.com/2014/11/5-keys-to-a-great-race.html',713,54,'internal'),(7590,'https://youtu.be/xmEOPyxpeWY',768,0,'external'),(7591,'https://www.crowdrise.com/myluufund',768,0,'external'),(7592,'http://www.hopheadevents.com',768,0,'external'),(7593,'http://www.runtruenorth.com',768,0,'external'),(7594,'http://www.foolproofbrewing.com',768,0,'external'),(7595,'http://www.inebri-art.com',852,0,'external'),(7596,'http://www.farmstoforks.net',852,0,'external'),(7597,'http://www.twitter.com/farms_to_forks',852,0,'external'),(7598,'http://www.aldenpark.com',852,0,'external'),(7599,'http://www.Ryetavern.com',852,0,'external'),(7600,'http://www.jmafoodgroup.com',852,0,'external'),(7601,'http://www.eatbiltong.com',852,0,'external'),(7602,'http://www.hopheadevents.com',852,0,'external'),(7603,'http://www.hopheadevents.com/events/south-shore-food-wine-expo/',843,0,'external'),(7604,'http://www.instagram.com/snuffydx',843,0,'external'),(7605,'http://www.twitter.com/snuffydx',843,0,'external'),(7606,'http://www.facebook.com/sothisisfitness',843,0,'external'),(7607,'http://www.sothisisfitness.com/podcast',843,0,'external'),(7608,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',843,0,'external'),(7609,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',843,0,'external'),(7610,'http://www.sothisisfitness.com/podcast',843,0,'external'),(7611,'http://sothisisfitness.libsyn.com/rss',843,0,'external'),(7612,'http://www.facebook.com/sothisisfitness',843,0,'external'),(7613,'http://www.instagram.com/snuffydx',843,0,'external'),(7614,'http://www.twitter.com/snuffydx',843,0,'external'),(7615,'https://www.pinterest.com/SoTHISIsFitness/',843,0,'external'),(7616,'http://www.SoTHISIsFitness.com/recipe',882,0,'external'),(7617,'http://sothisisfitness.com/time-management-planner',918,921,'internal'),(7618,'http://sothisisfitness.com/2013/09/making-it-work-time-management.html',918,103,'internal'),(7619,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',918,0,'external'),(7620,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',918,0,'external'),(7621,'http://www.sothisisfitness.libsyn.com/rss',918,0,'external'),(7622,'http://www.foolproofbrewing.com',918,0,'external'),(7623,'http://www.hopheadevents.com',918,0,'external'),(7624,'http://www.runtruenorth.com',918,0,'external'),(7625,'http://sothisisfitness.com/2017/02/podcast-episode-24-not-enough.html',933,918,'internal'),(7626,'http://sothisisfitness.com/2013/07/why-workouts-fail-2-the-scale.html',933,125,'internal'),(7627,'http://www.facebook.com/sothisisfitness',933,0,'external'),(7628,'http://www.instagram.com/snuffydx',933,0,'external'),(7629,'http://www.instagram.com/cardisandcardio',933,0,'external'),(7630,'http://www.twitter.com/snuffydx',933,0,'external'),(7631,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',933,0,'external'),(7632,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',933,0,'external'),(7633,'http://www.sothisisfitness.libsyn.com/rss',933,0,'external'),(7634,'http://www.foolproofbrewing.com',933,0,'external'),(7635,'http://www.hopheadevents.com',933,0,'external'),(7636,'http://www.runtruenorth.com',933,0,'external'),(7637,'http://www.sothisisfitness.com/2016/12/5stepstopodcast.html',962,0,'external'),(7638,'http://www.facebook.com/sothisisfitness',962,0,'external'),(7639,'http://www.instagram.com/snuffydx',962,0,'external'),(7640,'http://www.instagram.com/cardisandcardio',962,0,'external'),(7641,'http://www.twitter.com/snuffydx',962,0,'external'),(7642,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',962,0,'external'),(7643,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',962,0,'external'),(7644,'http://www.sothisisfitness.libsyn.com/rss',962,0,'external'),(7645,'http://www.foolproofbrewing.com',962,0,'external'),(7646,'http://www.hopheadevents.com',962,0,'external'),(7647,'http://www.runtruenorth.com',962,0,'external'),(7648,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',967,0,'external'),(7649,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',967,0,'external'),(7650,'http://www.facebook.com/sothisisfitness',967,0,'external'),(7651,'http://www.instagram.com/snuffydx',967,0,'external'),(7652,'http://www.instagram.com/cardisandcardio',967,0,'external'),(7653,'http://www.twitter.com/snuffydx',967,0,'external'),(7654,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',967,0,'external'),(7655,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',967,0,'external'),(7656,'http://www.sothisisfitness.libsyn.com/rss',967,0,'external'),(7657,'http://www.addaday.com',967,0,'external'),(7658,'http://www.foolproofbrewing.com',967,0,'external'),(7659,'http://www.hopheadevents.com',967,0,'external'),(7660,'http://www.runtruenorth.com',967,0,'external'),(7661,'http://www.dictionary.com/browse/hyperbole',27,0,'external'),(7662,'http://www.grinhola.com',27,0,'external'),(7663,'http://www.HowWasYourRunToday.com',980,0,'external'),(7664,'https://www.crowdrise.com/spauldingrehabboston17/fundraiser/petervilla',980,0,'external'),(7665,'https://giving.spauldingnetwork.org/raceforrehab',980,0,'external'),(7666,'http://www.baa.org/races/boston-marathon.aspx',980,0,'external'),(7667,'http://www.facebook.com/sothisisfitness',980,0,'external'),(7668,'http://www.instagram.com/snuffydx',980,0,'external'),(7669,'http://www.instagram.com/cardisandcardio',980,0,'external'),(7670,'http://www.twitter.com/snuffydx',980,0,'external'),(7671,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',980,0,'external'),(7672,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',980,0,'external'),(7673,'http://www.sothisisfitness.libsyn.com/rss',980,0,'external'),(7674,'http://www.addaday.com',980,0,'external'),(7675,'http://www.foolproofbrewing.com',980,0,'external'),(7676,'http://www.hopheadevents.com',980,0,'external'),(7677,'http://www.runtruenorth.com',980,0,'external'),(7678,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',965,0,'external'),(7679,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',965,0,'external'),(7680,'http://www.facebook.com/sothisisfitness',965,0,'external'),(7681,'http://www.instagram.com/snuffydx',965,0,'external'),(7682,'http://www.instagram.com/cardisandcardio',965,0,'external'),(7683,'http://www.twitter.com/snuffydx',965,0,'external'),(7684,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',965,0,'external'),(7685,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',965,0,'external'),(7686,'http://www.sothisisfitness.libsyn.com/rss',965,0,'external'),(7687,'http://www.addaday.com',965,0,'external'),(7688,'http://www.foolproofbrewing.com',965,0,'external'),(7689,'http://www.hopheadevents.com',965,0,'external'),(7690,'http://www.runtruenorth.com',965,0,'external'),(7691,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',997,0,'external'),(7692,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',997,0,'external'),(7693,'http://www.drivecustomfit.com',997,0,'external'),(7694,'http://instagram.com/mcollins_ocr_drive',997,0,'external'),(7695,'http://www.facebook.com/sothisisfitness',997,0,'external'),(7696,'http://www.instagram.com/snuffydx',997,0,'external'),(7697,'http://www.instagram.com/cardisandcardio',997,0,'external'),(7698,'http://www.twitter.com/snuffydx',997,0,'external'),(7699,'http://www.patreon.com/sothisisfitness',997,0,'external'),(7700,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',997,0,'external'),(7701,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',997,0,'external'),(7702,'http://www.sothisisfitness.libsyn.com/rss',997,0,'external'),(7703,'http://www.addaday.com',997,0,'external'),(7704,'http://www.foolproofbrewing.com',997,0,'external'),(7705,'http://www.hopheadevents.com',997,0,'external'),(7706,'http://www.runtruenorth.com',997,0,'external'),(7707,'http://mrgo.co/tjc2l',992,0,'external'),(7708,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1015,0,'external'),(7709,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1015,0,'external'),(7710,'http://sothisisfitness.com/meet-darrell/my-journey',1015,401,'internal'),(7711,'http://sothisisfitness.com/2016/11/podcast-ep-11-the-best-is-yet-to-come.html',1015,14,'internal'),(7712,'http://www.mindful.org/how-to-change-a-habit-for-good/',1015,0,'external'),(7713,'https://zenhabits.net/the-habit-change-cheatsheet-29-ways-to-successfully-ingrain-a-behavior/',1015,0,'external'),(7714,'http://charlesduhigg.com/wp-content/uploads/2012/04/How-to-Change-a-Habit.jpg',1015,0,'external'),(7715,'http://www.npr.org/2012/03/05/147192599/habits-how-they-form-and-how-to-break-them',1015,0,'external'),(7716,'http://www.facebook.com/sothisisfitness',1015,0,'external'),(7717,'http://www.instagram.com/snuffydx',1015,0,'external'),(7718,'http://www.instagram.com/cardisandcardio',1015,0,'external'),(7719,'http://www.twitter.com/snuffydx',1015,0,'external'),(7720,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1015,0,'external'),(7721,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1015,0,'external'),(7722,'http://www.sothisisfitness.libsyn.com/rss',1015,0,'external'),(7723,'http://www.addaday.com',1015,0,'external'),(7724,'http://www.foolproofbrewing.com',1015,0,'external'),(7725,'http://www.hopheadevents.com',1015,0,'external'),(7726,'http://www.runtruenorth.com',1015,0,'external'),(7727,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1028,0,'external'),(7728,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1028,0,'external'),(7729,'http://www.randomforestrunner.com',1028,0,'external'),(7730,'https://en.wikipedia.org/wiki/Barkley_Marathons',1028,0,'external'),(7731,'http://www.facebook.com/sothisisfitness',1028,0,'external'),(7732,'http://www.instagram.com/snuffydx',1028,0,'external'),(7733,'http://www.instagram.com/cardisandcardio',1028,0,'external'),(7734,'http://www.twitter.com/snuffydx',1028,0,'external'),(7735,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1028,0,'external'),(7736,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1028,0,'external'),(7737,'http://www.sothisisfitness.libsyn.com/rss',1028,0,'external'),(7738,'http://www.addaday.com',1028,0,'external'),(7739,'http://www.foolproofbrewing.com',1028,0,'external'),(7740,'http://www.hopheadevents.com',1028,0,'external'),(7741,'http://www.runtruenorth.com',1028,0,'external'),(7742,'http://sothisisfitness.com/2016/12/16-millinocket-and-the-golden-road.html',1043,10,'internal'),(7743,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1043,0,'external'),(7744,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1043,0,'external'),(7745,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1043,0,'external'),(7746,'http://www.mikewardian.com',1043,0,'external'),(7747,'https://www.facebook.com/michaelwardian/',1043,0,'external'),(7748,'http://www.worldmarathonchallenge.com/',1043,0,'external'),(7749,'https://en.wikipedia.org/wiki/Barkley_Marathons',1043,0,'external'),(7750,'http://www.facebook.com/sothisisfitness',1043,0,'external'),(7751,'http://www.instagram.com/snuffydx',1043,0,'external'),(7752,'http://www.instagram.com/cardisandcardio',1043,0,'external'),(7753,'http://www.twitter.com/snuffydx',1043,0,'external'),(7754,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1043,0,'external'),(7755,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1043,0,'external'),(7756,'http://www.sothisisfitness.libsyn.com/rss',1043,0,'external'),(7757,'http://www.addaday.com',1043,0,'external'),(7758,'http://www.foolproofbrewing.com',1043,0,'external'),(7759,'http://www.hopheadevents.com',1043,0,'external'),(7760,'http://www.runtruenorth.com',1043,0,'external'),(7761,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1051,0,'external'),(7762,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1051,0,'external'),(7763,'http://www.toughruck.org',1051,0,'external'),(7764,'http://www.militaryfriends.org',1051,0,'external'),(7765,'http://www.teamrwb.org',1051,0,'external'),(7766,'http://www.baa.org',1051,0,'external'),(7767,'http://www.facebook.com/sothisisfitness',1051,0,'external'),(7768,'http://www.instagram.com/snuffydx',1051,0,'external'),(7769,'http://www.instagram.com/cardisandcardio',1051,0,'external'),(7770,'http://www.twitter.com/snuffydx',1051,0,'external'),(7771,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1051,0,'external'),(7772,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1051,0,'external'),(7773,'http://www.sothisisfitness.libsyn.com/rss',1051,0,'external'),(7774,'http://www.addaday.com',1051,0,'external'),(7775,'http://www.foolproofbrewing.com',1051,0,'external'),(7776,'http://www.hopheadevents.com',1051,0,'external'),(7777,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1065,0,'external'),(7778,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1065,0,'external'),(7779,'http://www.maggatron.com',1065,0,'external'),(7780,'https://www.nathansports.com/community/blog/maggie-guterl-surviving-the-georgia-death-race/',1065,0,'external'),(7781,'http://www.trailracingovertexas.com',1065,0,'external'),(7782,'http://www.facebook.com/sothisisfitness',1065,0,'external'),(7783,'http://www.instagram.com/snuffydx',1065,0,'external'),(7784,'http://www.instagram.com/cardisandcardio',1065,0,'external'),(7785,'http://www.twitter.com/snuffydx',1065,0,'external'),(7786,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1065,0,'external'),(7787,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1065,0,'external'),(7788,'http://www.sothisisfitness.libsyn.com/rss',1065,0,'external'),(7789,'http://www.addaday.com',1065,0,'external'),(7790,'http://www.foolproofbrewing.com',1065,0,'external'),(7791,'http://www.hopheadevents.com',1065,0,'external'),(7792,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1075,0,'external'),(7793,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1075,0,'external'),(7794,'http://www.nowfoods.com',1075,0,'external'),(7795,'http://www.facebook.com/sothisisfitness',1075,0,'external'),(7796,'http://www.instagram.com/snuffydx',1075,0,'external'),(7797,'http://www.instagram.com/cardisandcardio',1075,0,'external'),(7798,'http://www.twitter.com/snuffydx',1075,0,'external'),(7799,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1075,0,'external'),(7800,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1075,0,'external'),(7801,'http://www.sothisisfitness.libsyn.com/rss',1075,0,'external'),(7802,'http://www.addaday.com',1075,0,'external'),(7803,'http://www.foolproofbrewing.com',1075,0,'external'),(7804,'http://www.hopheadevents.com',1075,0,'external'),(7805,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1082,0,'external'),(7806,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1082,0,'external'),(7807,'http://www.facebook.com/sothisisfitness',1082,0,'external'),(7808,'http://www.instagram.com/snuffydx',1082,0,'external'),(7809,'http://www.instagram.com/cardisandcardio',1082,0,'external'),(7810,'http://www.twitter.com/snuffydx',1082,0,'external'),(7811,'http://www.sothisisfitness.com/podcast',1082,0,'external'),(7812,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1082,0,'external'),(7813,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1082,0,'external'),(7814,'http://www.sothisisfitness.libsyn.com/rss',1082,0,'external'),(7815,'http://www.addaday.com',1082,0,'external'),(7816,'http://www.foolproofbrewing.com',1082,0,'external'),(7817,'http://www.hopheadevents.com',1082,0,'external'),(7818,'http://sothisisfitness.com/2017/05/doing-the-right-thing.html',1085,1075,'internal'),(7819,'http://www.sothisisfitness.com/podcast',1085,0,'external'),(7820,'http://sothisisfitness.com/2017/05/doing-the-right-thing.html',1085,1075,'internal'),(7821,'http://www.yousignedupforwhat.com',1085,0,'external'),(7822,'http://www.deliciousmeetshealthy.com',1085,0,'external'),(7823,'https://www.amazon.com/gp/product/B015NFD8GO/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B015NFD8GO&linkCode=as2&tag=so0d2-20&linkId=1e5489d36f906422ab887adb9c81828b',1085,0,'external'),(7824,'',1085,0,'internal'),(7825,'http://www.rafflecopter.com/rafl/display/40d79c802/',1085,0,'external'),(7826,'',1085,0,'internal'),(7827,'http://sothisisfitness.com/2017/05/2017-maine-coast-marathon.html',1161,1140,'internal'),(7828,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1161,0,'external'),(7829,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1161,0,'external'),(7830,'http://www.facebook.com/sothisisfitness',1161,0,'external'),(7831,'http://www.instagram.com/snuffydx',1161,0,'external'),(7832,'http://www.instagram.com/cardisandcardio',1161,0,'external'),(7833,'http://www.twitter.com/snuffydx',1161,0,'external'),(7834,'http://www.sothisisfitness.com/podcast',1161,0,'external'),(7835,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1161,0,'external'),(7836,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1161,0,'external'),(7837,'http://www.sothisisfitness.libsyn.com/rss',1161,0,'external'),(7838,'http://www.foolproofbrewing.com',1161,0,'external'),(7839,'http://www.hopheadevents.com',1161,0,'external'),(7840,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1167,0,'external'),(7841,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1167,0,'external'),(7842,'http://www.facebook.com/sothisisfitness',1167,0,'external'),(7843,'http://www.instagram.com/snuffydx',1167,0,'external'),(7844,'http://www.instagram.com/cardisandcardio',1167,0,'external'),(7845,'http://www.twitter.com/snuffydx',1167,0,'external'),(7846,'http://www.sothisisfitness.com/podcast',1167,0,'external'),(7847,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1167,0,'external'),(7848,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1167,0,'external'),(7849,'http://www.sothisisfitness.libsyn.com/rss',1167,0,'external'),(7850,'http://www.foolproofbrewing.com',1167,0,'external'),(7851,'http://www.hopheadevents.com',1167,0,'external'),(7852,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1178,0,'external'),(7853,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1178,0,'external'),(7854,'http://www.facebook.com/sothisisfitness',1178,0,'external'),(7855,'http://www.instagram.com/snuffydx',1178,0,'external'),(7856,'http://www.instagram.com/cardisandcardio',1178,0,'external'),(7857,'http://www.twitter.com/snuffydx',1178,0,'external'),(7858,'http://www.sothisisfitness.com/podcast',1178,0,'external'),(7859,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1178,0,'external'),(7860,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1178,0,'external'),(7861,'http://www.sothisisfitness.libsyn.com/rss',1178,0,'external'),(7862,'http://www.foolproofbrewing.com',1178,0,'external'),(7863,'http://www.hopheadevents.com',1178,0,'external'),(7864,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1204,0,'external'),(7865,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1204,0,'external'),(7866,'http://www.facebook.com/sothisisfitness',1204,0,'external'),(7867,'http://www.instagram.com/snuffydx',1204,0,'external'),(7868,'http://www.instagram.com/cardisandcardio',1204,0,'external'),(7869,'http://www.twitter.com/snuffydx',1204,0,'external'),(7870,'http://www.sothisisfitness.com/podcast',1204,0,'external'),(7871,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1204,0,'external'),(7872,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1204,0,'external'),(7873,'http://www.sothisisfitness.libsyn.com/rss',1204,0,'external'),(7874,'http://www.foolproofbrewing.com',1204,0,'external'),(7875,'http://www.hopheadevents.com',1204,0,'external'),(7876,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1223,0,'external'),(7877,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1223,0,'external'),(7878,'http://sothisisfitness.com/2017/06/the-new-workout-plan-podcast-41.html',1223,1204,'internal'),(7879,'http://www.facebook.com/sothisisfitness',1223,0,'external'),(7880,'http://www.instagram.com/snuffydx',1223,0,'external'),(7881,'http://www.instagram.com/cardisandcardio',1223,0,'external'),(7882,'http://www.twitter.com/snuffydx',1223,0,'external'),(7883,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1223,0,'external'),(7884,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1223,0,'external'),(7885,'http://www.sothisisfitness.libsyn.com/rss',1223,0,'external'),(7886,'http://www.foolproofbrewing.com',1223,0,'external'),(7887,'http://www.hopheadevents.com',1223,0,'external'),(7888,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1229,0,'external'),(7889,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1229,0,'external'),(7890,'https://www.amazon.com/CamelBak-1-Liter-Water-Bottle-Grass/dp/B0107YYSEC?SubscriptionId=AKIAJFOV457XDYENAREQ&tag=so0d2-20&linkCode=alb&camp=2025&creative=165953&creativeASIN=B0107YYSEC',1229,0,'external'),(7891,'https://www.amazon.com/Neutrogena-Cooldry-Sport-Sunscreen-Spectrum/dp/B00NR1YL2C?psc=1&SubscriptionId=AKIAJFOV457XDYENAREQ&tag=so0d2-20&linkCode=alb&camp=2025&creative=165953&creativeASIN=B00NR1YL2C',1229,0,'external'),(7892,'https://www.amazon.com/Coppertone-Sport-Sunscreen-Lotion-SPF/dp/B0173G3AY6?psc=1&SubscriptionId=AKIAJFOV457XDYENAREQ&tag=so0d2-20&linkCode=alb&camp=2025&creative=165953&creativeASIN=B0173G3AY6',1229,0,'external'),(7893,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1229,0,'external'),(7894,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1229,0,'external'),(7895,'http://www.facebook.com/sothisisfitness',1229,0,'external'),(7896,'http://www.instagram.com/snuffydx',1229,0,'external'),(7897,'http://www.instagram.com/cardisandcardio',1229,0,'external'),(7898,'http://www.twitter.com/snuffydx',1229,0,'external'),(7899,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1229,0,'external'),(7900,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1229,0,'external'),(7901,'http://www.sothisisfitness.libsyn.com/rss',1229,0,'external'),(7902,'http://www.foolproofbrewing.com',1229,0,'external'),(7903,'http://www.hopheadevents.com',1229,0,'external'),(7904,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1254,0,'external'),(7905,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1254,0,'external'),(7906,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1254,0,'external'),(7907,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1254,0,'external'),(7908,'http://www.facebook.com/sothisisfitness',1254,0,'external'),(7909,'http://www.instagram.com/snuffydx',1254,0,'external'),(7910,'http://www.instagram.com/cardisandcardio',1254,0,'external'),(7911,'http://www.twitter.com/snuffydx',1254,0,'external'),(7912,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1254,0,'external'),(7913,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1254,0,'external'),(7914,'http://www.sothisisfitness.libsyn.com/rss',1254,0,'external'),(7915,'http://www.foolproofbrewing.com',1254,0,'external'),(7916,'http://www.hopheadevents.com',1254,0,'external'),(7957,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1677,0,'external'),(7955,'http://www.twitter.com/snuffydx',1677,0,'external'),(7956,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1677,0,'external'),(7954,'http://www.instagram.com/cardisandcardio',1677,0,'external'),(7953,'http://www.instagram.com/snuffydx',1677,0,'external'),(7952,'http://www.facebook.com/sothisisfitness',1677,0,'external'),(7950,'http://sothisisfitness.com/podcast',1677,0,'internal'),(7951,'http://sothisisfitness.com/reviews',1677,0,'internal'),(7949,'http://www.sothisisfitness.libsyn.com/rss',1677,0,'external'),(7941,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1677,0,'external'),(7940,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1677,0,'external'),(7948,'http://www.stitcher.com/s?fid=126206&refid=stpr',1677,0,'external'),(7947,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1677,0,'external'),(7946,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1677,0,'external'),(7945,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1677,0,'external'),(7944,'http://www.sothisisfitness.libsyn.com/rss',1677,0,'external'),(7943,'http://www.stitcher.com/s?fid=126206&refid=stpr',1677,0,'external'),(7942,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1677,0,'external'),(7958,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1677,0,'external'),(7959,'http://www.stitcher.com/s?fid=126206&refid=stpr',1677,0,'external'),(7960,'http://www.sothisisfitness.libsyn.com/rss',1677,0,'external'),(7961,'http://www.healthiq.com/sothisisfitness',1677,0,'external'),(7962,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1677,0,'external'),(7963,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1683,0,'external'),(7964,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1683,0,'external'),(7965,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1683,0,'external'),(7966,'http://www.stitcher.com/s?fid=126206&refid=stpr',1683,0,'external'),(7967,'http://www.sothisisfitness.libsyn.com/rss',1683,0,'external'),(7968,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1683,0,'external'),(7969,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1683,0,'external'),(7970,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1683,0,'external'),(7971,'http://www.stitcher.com/s?fid=126206&refid=stpr',1683,0,'external'),(7972,'http://www.sothisisfitness.libsyn.com/rss',1683,0,'external'),(7973,'https://amzn.to/2Gf3njZ',1683,0,'external'),(7974,'https://amzn.to/2INY4X9',1683,0,'external'),(7975,'https://amzn.to/2ugOAAk',1683,0,'external'),(7976,'http://sothisisfitness.com/podcast',1683,0,'internal'),(7977,'http://sothisisfitness.com/reviews',1683,0,'internal'),(7978,'http://www.facebook.com/sothisisfitness',1683,0,'external'),(7979,'http://www.instagram.com/snuffydx',1683,0,'external'),(7980,'http://www.instagram.com/cardisandcardio',1683,0,'external'),(7981,'http://www.twitter.com/snuffydx',1683,0,'external'),(7982,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1683,0,'external'),(7983,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1683,0,'external'),(7984,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1683,0,'external'),(7985,'http://www.stitcher.com/s?fid=126206&refid=stpr',1683,0,'external'),(7986,'http://www.sothisisfitness.libsyn.com/rss',1683,0,'external'),(7987,'http://www.healthiq.com/sothisisfitness',1683,0,'external'),(7988,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1683,0,'external'),(8078,'http://www.sothisisfitness.libsyn.com/rss',1687,0,'external'),(8079,'http://www.healthiq.com/sothisisfitness',1687,0,'external'),(8080,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1687,0,'external'),(8077,'http://www.stitcher.com/s?fid=126206&refid=stpr',1687,0,'external'),(8074,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1687,0,'external'),(8075,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1687,0,'external'),(8076,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1687,0,'external'),(8073,'http://www.twitter.com/snuffydx',1687,0,'external'),(8071,'http://www.instagram.com/snuffydx',1687,0,'external'),(8072,'http://www.instagram.com/cardisandcardio',1687,0,'external'),(8070,'http://www.facebook.com/sothisisfitness',1687,0,'external'),(8069,'http://sothisisfitness.com/reviews',1687,0,'internal'),(8068,'http://sothisisfitness.com/podcast',1687,0,'internal'),(8067,'http://www.sothisisfitness.libsyn.com/rss',1687,0,'external'),(8066,'http://www.stitcher.com/s?fid=126206&refid=stpr',1687,0,'external'),(8065,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1687,0,'external'),(8064,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1687,0,'external'),(8060,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1687,0,'external'),(8058,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1687,0,'external'),(8059,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1687,0,'external'),(8063,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1687,0,'external'),(8062,'http://www.sothisisfitness.libsyn.com/rss',1687,0,'external'),(8061,'http://www.stitcher.com/s?fid=126206&refid=stpr',1687,0,'external'),(8123,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1694,0,'external'),(8121,'http://www.twitter.com/snuffydx',1694,0,'external'),(8122,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1694,0,'external'),(8120,'http://www.instagram.com/cardisandcardio',1694,0,'external'),(8119,'http://www.instagram.com/snuffydx',1694,0,'external'),(8118,'http://www.facebook.com/sothisisfitness',1694,0,'external'),(8116,'http://sothisisfitness.com/podcast',1694,0,'internal'),(8117,'http://sothisisfitness.com/reviews',1694,0,'internal'),(8115,'https://shareasale.com/r.cfm?b=958171&u=1517027&m=68998&urllink=&afftrack=',1694,0,'external'),(8114,'http://www.sothisisfitness.libsyn.com/rss',1694,0,'external'),(8106,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1694,0,'external'),(8105,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1694,0,'external'),(8113,'http://www.stitcher.com/s?fid=126206&refid=stpr',1694,0,'external'),(8112,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1694,0,'external'),(8111,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1694,0,'external'),(8110,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1694,0,'external'),(8109,'http://www.sothisisfitness.libsyn.com/rss',1694,0,'external'),(8108,'http://www.stitcher.com/s?fid=126206&refid=stpr',1694,0,'external'),(8107,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1694,0,'external'),(8124,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1694,0,'external'),(8125,'http://www.stitcher.com/s?fid=126206&refid=stpr',1694,0,'external'),(8126,'http://www.sothisisfitness.libsyn.com/rss',1694,0,'external'),(8127,'http://www.healthiq.com/sothisisfitness',1694,0,'external'),(8128,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1694,0,'external'),(8129,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1701,0,'external'),(8130,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1701,0,'external'),(8131,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1701,0,'external'),(8132,'http://www.stitcher.com/s?fid=126206&refid=stpr',1701,0,'external'),(8133,'http://www.sothisisfitness.libsyn.com/rss',1701,0,'external'),(8134,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1701,0,'external'),(8135,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1701,0,'external'),(8136,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1701,0,'external'),(8137,'http://www.stitcher.com/s?fid=126206&refid=stpr',1701,0,'external'),(8138,'http://www.sothisisfitness.libsyn.com/rss',1701,0,'external'),(8139,'http://sothisisfitness.com/podcast',1701,0,'internal'),(8140,'http://sothisisfitness.com/reviews',1701,0,'internal'),(8141,'http://www.facebook.com/sothisisfitness',1701,0,'external'),(8142,'http://www.instagram.com/snuffydx',1701,0,'external'),(8143,'http://www.instagram.com/cardisandcardio',1701,0,'external'),(8144,'http://www.twitter.com/snuffydx',1701,0,'external'),(8145,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1701,0,'external'),(8146,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1701,0,'external'),(8147,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1701,0,'external'),(8148,'http://www.stitcher.com/s?fid=126206&refid=stpr',1701,0,'external'),(8149,'http://www.sothisisfitness.libsyn.com/rss',1701,0,'external'),(8150,'http://www.healthiq.com/sothisisfitness',1701,0,'external'),(8151,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1701,0,'external'),(8152,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1705,0,'external'),(8153,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1705,0,'external'),(8154,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1705,0,'external'),(8155,'http://www.stitcher.com/s?fid=126206&refid=stpr',1705,0,'external'),(8156,'http://www.sothisisfitness.libsyn.com/rss',1705,0,'external'),(8157,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1705,0,'external'),(8158,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1705,0,'external'),(8159,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1705,0,'external'),(8160,'http://www.stitcher.com/s?fid=126206&refid=stpr',1705,0,'external'),(8161,'http://www.sothisisfitness.libsyn.com/rss',1705,0,'external'),(8162,'http://sothisisfitness.com/podcast',1705,0,'internal'),(8163,'http://sothisisfitness.com/reviews',1705,0,'internal'),(8164,'http://www.facebook.com/sothisisfitness',1705,0,'external'),(8165,'http://www.instagram.com/snuffydx',1705,0,'external'),(8166,'http://www.instagram.com/cardisandcardio',1705,0,'external'),(8167,'http://www.twitter.com/snuffydx',1705,0,'external'),(8168,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1705,0,'external'),(8169,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1705,0,'external'),(8170,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1705,0,'external'),(8171,'http://www.stitcher.com/s?fid=126206&refid=stpr',1705,0,'external'),(8172,'http://www.sothisisfitness.libsyn.com/rss',1705,0,'external'),(8173,'http://www.healthiq.com/sothisisfitness',1705,0,'external'),(8174,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1705,0,'external'),(8175,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1712,0,'external'),(8176,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1712,0,'external'),(8177,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1712,0,'external'),(8178,'http://www.stitcher.com/s?fid=126206&refid=stpr',1712,0,'external'),(8179,'http://www.sothisisfitness.libsyn.com/rss',1712,0,'external'),(8180,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1712,0,'external'),(8181,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1712,0,'external'),(8182,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1712,0,'external'),(8183,'http://www.stitcher.com/s?fid=126206&refid=stpr',1712,0,'external'),(8184,'http://www.sothisisfitness.libsyn.com/rss',1712,0,'external'),(8185,'http://sothisisfitness.com/podcast',1712,0,'internal'),(8186,'http://sothisisfitness.com/reviews',1712,0,'internal'),(8187,'http://www.facebook.com/sothisisfitness',1712,0,'external'),(8188,'http://www.instagram.com/snuffydx',1712,0,'external'),(8189,'http://www.instagram.com/cardisandcardio',1712,0,'external'),(8190,'http://www.twitter.com/snuffydx',1712,0,'external'),(8191,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1712,0,'external'),(8192,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1712,0,'external'),(8193,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1712,0,'external'),(8194,'http://www.stitcher.com/s?fid=126206&refid=stpr',1712,0,'external'),(8195,'http://www.sothisisfitness.libsyn.com/rss',1712,0,'external'),(8196,'http://www.healthiq.com/sothisisfitness',1712,0,'external'),(8197,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1712,0,'external'),(8198,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1717,0,'external'),(8199,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1717,0,'external'),(8200,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1717,0,'external'),(8201,'http://www.stitcher.com/s?fid=126206&refid=stpr',1717,0,'external'),(8202,'http://www.sothisisfitness.libsyn.com/rss',1717,0,'external'),(8203,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1717,0,'external'),(8204,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1717,0,'external'),(8205,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1717,0,'external'),(8206,'http://www.stitcher.com/s?fid=126206&refid=stpr',1717,0,'external'),(8207,'http://www.sothisisfitness.libsyn.com/rss',1717,0,'external'),(8208,'http://sothisisfitness.com/2018/03/how-to-find-the-motivation-to-do-it.html',1717,1677,'internal'),(8209,'http://sothisisfitness.com/2018/04/suck-it-up-buttercup-how-bad-do-you-want-it.html',1717,1694,'internal'),(8210,'http://sothisisfitness.com/2018/05/always-work-hard-never-give-nothing-guaranteed.html',1717,1712,'internal'),(8211,'http://sothisisfitness.com/2018/05/going-it-alone.html',1717,1705,'internal'),(8212,'http://sothisisfitness.com/podcast',1717,0,'internal'),(8213,'http://sothisisfitness.com/reviews',1717,0,'internal'),(8214,'http://www.facebook.com/sothisisfitness',1717,0,'external'),(8215,'http://www.instagram.com/snuffydx',1717,0,'external'),(8216,'http://www.instagram.com/cardisandcardio',1717,0,'external'),(8217,'http://www.twitter.com/snuffydx',1717,0,'external'),(8218,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1717,0,'external'),(8219,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1717,0,'external'),(8220,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1717,0,'external'),(8221,'http://www.stitcher.com/s?fid=126206&refid=stpr',1717,0,'external'),(8222,'http://www.sothisisfitness.libsyn.com/rss',1717,0,'external'),(8223,'http://www.healthiq.com/sothisisfitness',1717,0,'external'),(8224,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1717,0,'external'),(8265,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1722,0,'external'),(8263,'http://www.twitter.com/snuffydx',1722,0,'external'),(8264,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1722,0,'external'),(8262,'http://www.instagram.com/cardisandcardio',1722,0,'external'),(8261,'http://www.instagram.com/snuffydx',1722,0,'external'),(8260,'http://www.facebook.com/sothisisfitness',1722,0,'external'),(8258,'http://sothisisfitness.com/podcast',1722,0,'internal'),(8259,'http://sothisisfitness.com/reviews',1722,0,'internal'),(8257,'http://www.sothisisfitness.libsyn.com/rss',1722,0,'external'),(8249,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1722,0,'external'),(8248,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1722,0,'external'),(8256,'http://www.stitcher.com/s?fid=126206&refid=stpr',1722,0,'external'),(8255,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1722,0,'external'),(8254,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1722,0,'external'),(8253,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1722,0,'external'),(8252,'http://www.sothisisfitness.libsyn.com/rss',1722,0,'external'),(8251,'http://www.stitcher.com/s?fid=126206&refid=stpr',1722,0,'external'),(8250,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1722,0,'external'),(8266,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1722,0,'external'),(8267,'http://www.stitcher.com/s?fid=126206&refid=stpr',1722,0,'external'),(8268,'http://www.sothisisfitness.libsyn.com/rss',1722,0,'external'),(8269,'http://www.healthiq.com/sothisisfitness',1722,0,'external'),(8270,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1722,0,'external'),(8271,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1727,0,'external'),(8272,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1727,0,'external'),(8273,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1727,0,'external'),(8274,'http://www.stitcher.com/s?fid=126206&refid=stpr',1727,0,'external'),(8275,'http://www.sothisisfitness.libsyn.com/rss',1727,0,'external'),(8276,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1727,0,'external'),(8277,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1727,0,'external'),(8278,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1727,0,'external'),(8279,'http://www.stitcher.com/s?fid=126206&refid=stpr',1727,0,'external'),(8280,'http://www.sothisisfitness.libsyn.com/rss',1727,0,'external'),(8281,'http://sothisisfitness.com/podcast',1727,0,'internal'),(8282,'http://sothisisfitness.com/reviews',1727,0,'internal'),(8283,'http://www.facebook.com/sothisisfitness',1727,0,'external'),(8284,'http://www.instagram.com/snuffydx',1727,0,'external'),(8285,'http://www.instagram.com/cardisandcardio',1727,0,'external'),(8286,'http://www.twitter.com/snuffydx',1727,0,'external'),(8287,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1727,0,'external'),(8288,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1727,0,'external'),(8289,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1727,0,'external'),(8290,'http://www.stitcher.com/s?fid=126206&refid=stpr',1727,0,'external'),(8291,'http://www.sothisisfitness.libsyn.com/rss',1727,0,'external'),(8292,'http://www.healthiq.com/sothisisfitness',1727,0,'external'),(8293,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1727,0,'external'),(8294,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1730,0,'external'),(8295,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1730,0,'external'),(8296,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1730,0,'external'),(8297,'http://www.stitcher.com/s?fid=126206&refid=stpr',1730,0,'external'),(8298,'http://www.sothisisfitness.libsyn.com/rss',1730,0,'external'),(8299,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1730,0,'external'),(8300,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1730,0,'external'),(8301,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1730,0,'external'),(8302,'http://www.stitcher.com/s?fid=126206&refid=stpr',1730,0,'external'),(8303,'http://www.sothisisfitness.libsyn.com/rss',1730,0,'external'),(8304,'http://sothisisfitness.com/2018/04/fighting-your-body-what-is-set-point-theory.html',1730,1687,'internal'),(8305,'https://greatcyclechallenge.com/Riders/BenjaminManning',1730,0,'external'),(8306,'http://sothisisfitness.com/podcast',1730,0,'internal'),(8307,'http://sothisisfitness.com/reviews',1730,0,'internal'),(8308,'http://www.facebook.com/sothisisfitness',1730,0,'external'),(8309,'http://www.instagram.com/snuffydx',1730,0,'external'),(8310,'http://www.instagram.com/cardisandcardio',1730,0,'external'),(8311,'http://www.twitter.com/snuffydx',1730,0,'external'),(8312,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1730,0,'external'),(8313,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1730,0,'external'),(8314,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1730,0,'external'),(8315,'http://www.stitcher.com/s?fid=126206&refid=stpr',1730,0,'external'),(8316,'http://www.sothisisfitness.libsyn.com/rss',1730,0,'external'),(8317,'http://www.healthiq.com/sothisisfitness',1730,0,'external'),(8318,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1730,0,'external'),(8319,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1736,0,'external'),(8320,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1736,0,'external'),(8321,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1736,0,'external'),(8322,'http://www.stitcher.com/s?fid=126206&refid=stpr',1736,0,'external'),(8323,'http://www.sothisisfitness.libsyn.com/rss',1736,0,'external'),(8324,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1736,0,'external'),(8325,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1736,0,'external'),(8326,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1736,0,'external'),(8327,'http://www.stitcher.com/s?fid=126206&refid=stpr',1736,0,'external'),(8328,'http://www.sothisisfitness.libsyn.com/rss',1736,0,'external'),(8329,'http://sothisisfitness.com/2018/04/fighting-your-body-what-is-set-point-theory.html',1736,1687,'internal'),(8330,'http://sothisisfitness.com/2018/06/is-your-brain-constantly-undermining-your-efforts.html',1736,1730,'internal'),(8331,'https://greatcyclechallenge.com/Riders/BenjaminManning',1736,0,'external'),(8332,'http://sothisisfitness.com/podcast',1736,0,'internal'),(8333,'http://sothisisfitness.com/reviews',1736,0,'internal'),(8334,'http://www.facebook.com/sothisisfitness',1736,0,'external'),(8335,'http://www.instagram.com/snuffydx',1736,0,'external'),(8336,'http://www.instagram.com/cardisandcardio',1736,0,'external'),(8337,'http://www.twitter.com/snuffydx',1736,0,'external'),(8338,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1736,0,'external'),(8339,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1736,0,'external'),(8340,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1736,0,'external'),(8341,'http://www.stitcher.com/s?fid=126206&refid=stpr',1736,0,'external'),(8342,'http://www.sothisisfitness.libsyn.com/rss',1736,0,'external'),(8343,'http://www.healthiq.com/sothisisfitness',1736,0,'external'),(8344,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1736,0,'external'),(10390,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1829,0,'external'),(10389,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1829,0,'external'),(10387,'http://www.instagram.com/cardisandcardio',1829,0,'external'),(10388,'http://www.twitter.com/snuffydx',1829,0,'external'),(10386,'http://www.instagram.com/snuffydx',1829,0,'external'),(10384,'http://sothisisfitness.com/podcast',1829,0,'internal'),(10385,'http://www.facebook.com/sothisisfitness',1829,0,'external'),(9305,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1746,0,'external'),(9304,'http://www.healthiq.com/sothisisfitness',1746,0,'external'),(9303,'http://www.sothisisfitness.libsyn.com/rss',1746,0,'external'),(9286,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1746,0,'external'),(9284,'http://www.stitcher.com/s?fid=126206&refid=stpr',1746,0,'external'),(9285,'http://www.sothisisfitness.libsyn.com/rss',1746,0,'external'),(9283,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1746,0,'external'),(9282,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1746,0,'external'),(9281,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1746,0,'external'),(9302,'http://www.stitcher.com/s?fid=126206&refid=stpr',1746,0,'external'),(9301,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1746,0,'external'),(9300,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1746,0,'external'),(9299,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1746,0,'external'),(9298,'http://www.twitter.com/snuffydx',1746,0,'external'),(9297,'http://www.instagram.com/cardisandcardio',1746,0,'external'),(9296,'http://www.instagram.com/snuffydx',1746,0,'external'),(9295,'http://www.facebook.com/sothisisfitness',1746,0,'external'),(9293,'http://sothisisfitness.com/podcast',1746,0,'internal'),(9294,'http://sothisisfitness.com/reviews',1746,0,'internal'),(9292,'http://www.patreon.com/sothisisfitness',1746,0,'external'),(9291,'http://sothisisfitness.com/2013/09/making-it-work-time-management.html',1746,103,'internal'),(9290,'http://www.sothisisfitness.libsyn.com/rss',1746,0,'external'),(9289,'http://www.stitcher.com/s?fid=126206&refid=stpr',1746,0,'external'),(9288,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1746,0,'external'),(9287,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1746,0,'external'),(8420,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1754,0,'external'),(8421,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1754,0,'external'),(8422,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1754,0,'external'),(8423,'http://www.stitcher.com/s?fid=126206&refid=stpr',1754,0,'external'),(8424,'http://www.sothisisfitness.libsyn.com/rss',1754,0,'external'),(8425,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1754,0,'external'),(8426,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1754,0,'external'),(8427,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1754,0,'external'),(8428,'http://www.stitcher.com/s?fid=126206&refid=stpr',1754,0,'external'),(8429,'http://www.sothisisfitness.libsyn.com/rss',1754,0,'external'),(8430,'http://sothisisfitness.com/2018/05/7-hot-tips-summer-fitness-success.html',1754,1722,'internal'),(8431,'http://www.patreon.com/sothisisfitness',1754,0,'external'),(8432,'http://sothisisfitness.com/podcast',1754,0,'internal'),(8433,'http://sothisisfitness.com/reviews',1754,0,'internal'),(8434,'http://www.facebook.com/sothisisfitness',1754,0,'external'),(8435,'http://www.instagram.com/snuffydx',1754,0,'external'),(8436,'http://www.instagram.com/cardisandcardio',1754,0,'external'),(8437,'http://www.twitter.com/snuffydx',1754,0,'external'),(8438,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1754,0,'external'),(8439,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1754,0,'external'),(8440,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1754,0,'external'),(8441,'http://www.stitcher.com/s?fid=126206&refid=stpr',1754,0,'external'),(8442,'http://www.sothisisfitness.libsyn.com/rss',1754,0,'external'),(8443,'http://www.healthiq.com/sothisisfitness',1754,0,'external'),(8444,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1754,0,'external'),(8778,'http://www.stitcher.com/s?fid=126206&refid=stpr',1764,0,'external'),(8777,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1764,0,'external'),(8776,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1764,0,'external'),(8757,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1764,0,'external'),(8758,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1764,0,'external'),(8759,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1764,0,'external'),(8760,'http://www.stitcher.com/s?fid=126206&refid=stpr',1764,0,'external'),(8761,'http://www.sothisisfitness.libsyn.com/rss',1764,0,'external'),(8762,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1764,0,'external'),(8763,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1764,0,'external'),(8775,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1764,0,'external'),(8772,'http://www.instagram.com/snuffydx',1764,0,'external'),(8773,'http://www.instagram.com/cardisandcardio',1764,0,'external'),(8774,'http://www.twitter.com/snuffydx',1764,0,'external'),(8770,'http://sothisisfitness.com/reviews',1764,0,'internal'),(8771,'http://www.facebook.com/sothisisfitness',1764,0,'external'),(8768,'http://www.patreon.com/sothisisfitness',1764,0,'external'),(8769,'http://sothisisfitness.com/podcast',1764,0,'internal'),(10612,'http://www.stitcher.com/s?fid=126206&refid=stpr',1850,0,'external'),(10614,'https://oembed.libsyn.com/embed?item_id=7044529',1850,0,'external'),(10613,'http://www.sothisisfitness.libsyn.com/rss',1850,0,'external'),(10610,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1850,0,'external'),(10611,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1850,0,'external'),(10609,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1850,0,'external'),(10588,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1850,0,'external'),(10589,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1850,0,'external'),(10607,'http://www.instagram.com/cardisandcardio',1850,0,'external'),(10608,'http://www.twitter.com/snuffydx',1850,0,'external'),(10606,'http://www.instagram.com/snuffydx',1850,0,'external'),(10604,'http://sothisisfitness.com/podcast',1850,0,'internal'),(10605,'http://www.facebook.com/sothisisfitness',1850,0,'external'),(10603,'http://www.livinginstride.com',1850,0,'external'),(10602,'http://www.sothisisfitness.com/apply',1850,0,'external'),(10599,'https://sites.google.com/site/ghosttrainrailtrailrace/',1850,0,'external'),(10600,'https://shareasale.com/r.cfm?b=1162036&u=1517027&m=61016&urllink=&afftrack=',1850,0,'external'),(8779,'http://www.sothisisfitness.libsyn.com/rss',1764,0,'external'),(8767,'https://shareasale.com/r.cfm?b=1162036&u=1517027&m=61016&urllink=&afftrack=',1764,0,'external'),(8766,'http://www.sothisisfitness.libsyn.com/rss',1764,0,'external'),(8765,'http://www.stitcher.com/s?fid=126206&refid=stpr',1764,0,'external'),(8764,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1764,0,'external'),(8780,'http://www.healthiq.com/sothisisfitness',1764,0,'external'),(10354,'https://www.ptdistinction.com',1849,0,'external'),(9722,'http://www.rafflecopter.com/rafl/display/40d79c803/',1810,0,'external'),(9720,'http://www.healthiq.com/sothisisfitness',1810,0,'external'),(9721,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1810,0,'external'),(9712,'http://www.instagram.com/snuffydx',1810,0,'external'),(9719,'http://www.sothisisfitness.libsyn.com/rss',1810,0,'external'),(9718,'http://www.stitcher.com/s?fid=126206&refid=stpr',1810,0,'external'),(9717,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1810,0,'external'),(9716,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1810,0,'external'),(9715,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1810,0,'external'),(9714,'http://www.twitter.com/snuffydx',1810,0,'external'),(9713,'http://www.instagram.com/cardisandcardio',1810,0,'external'),(9711,'http://www.facebook.com/sothisisfitness',1810,0,'external'),(9708,'http://www.patreon.com/sothisisfitness',1810,0,'external'),(9709,'http://sothisisfitness.com/podcast',1810,0,'internal'),(9710,'http://sothisisfitness.com/reviews',1810,0,'internal'),(9706,'http://www.orangemud.com',1810,0,'external'),(9707,'https://shareasale.com/r.cfm?b=1162036&u=1517027&m=61016&urllink=&afftrack=',1810,0,'external'),(9696,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1810,0,'external'),(9697,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1810,0,'external'),(9698,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1810,0,'external'),(9699,'http://www.stitcher.com/s?fid=126206&refid=stpr',1810,0,'external'),(9700,'http://www.sothisisfitness.libsyn.com/rss',1810,0,'external'),(9701,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1810,0,'external'),(9702,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1810,0,'external'),(9703,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1810,0,'external'),(9704,'http://www.stitcher.com/s?fid=126206&refid=stpr',1810,0,'external'),(9705,'http://www.sothisisfitness.libsyn.com/rss',1810,0,'external'),(10383,'http://www.livinginstride.com',1829,0,'external'),(10382,'http://www.sothisisfitness.com/apply',1829,0,'external'),(10381,'http://www.patreon.com/sothisisfitness',1829,0,'external'),(10380,'https://shareasale.com/r.cfm?b=1162036&u=1517027&m=61016&urllink=&afftrack=',1829,0,'external'),(10379,'http://www.sothisisfitness.libsyn.com/rss',1829,0,'external'),(10375,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1829,0,'external'),(10378,'http://www.stitcher.com/s?fid=126206&refid=stpr',1829,0,'external'),(10377,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1829,0,'external'),(10376,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1829,0,'external'),(10601,'http://www.patreon.com/sothisisfitness',1850,0,'external'),(10597,'https://www.facebook.com/groups/1634563560107400',1850,0,'external'),(10598,'http://www.pinelandtrails.com',1850,0,'external'),(10391,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1829,0,'external'),(10392,'http://www.stitcher.com/s?fid=126206&refid=stpr',1829,0,'external'),(10393,'http://www.sothisisfitness.libsyn.com/rss',1829,0,'external'),(10394,'http://www.audibletrack.com/click.track?CID=102175&AFID=419140&ADID=1213654&SID=',1829,0,'external'),(10596,'https://www.facebook.com/MarathonSportsPlymouth/',1850,0,'external'),(10595,'http://www.marathonsports.com',1850,0,'external'),(10593,'https://oembed.libsyn.com/embed?item_id=7044529',1850,0,'external'),(10594,'http://www.southshorerace.com',1850,0,'external'),(10590,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1850,0,'external'),(10591,'http://www.stitcher.com/s?fid=126206&refid=stpr',1850,0,'external'),(10592,'http://www.sothisisfitness.libsyn.com/rss',1850,0,'external'),(10817,'http://www.sothisisfitness.libsyn.com/rss',1867,0,'external'),(10818,'http://www.healthiq.com/sothisisfitness',1867,0,'external'),(10744,'http://www.stitcher.com/s?fid=126206&refid=stpr',1861,0,'external'),(10745,'http://www.sothisisfitness.libsyn.com/rss',1861,0,'external'),(10746,'https://oembed.libsyn.com/embed?item_id=7044529',1861,0,'external'),(10742,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1861,0,'external'),(10743,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1861,0,'external'),(10726,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1861,0,'external'),(10727,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1861,0,'external'),(10728,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1861,0,'external'),(10729,'http://www.stitcher.com/s?fid=126206&refid=stpr',1861,0,'external'),(10730,'http://www.sothisisfitness.libsyn.com/rss',1861,0,'external'),(10731,'https://oembed.libsyn.com/embed?item_id=7044529',1861,0,'external'),(10732,'https://shareasale.com/r.cfm?b=1162036&u=1517027&m=61016&urllink=&afftrack=',1861,0,'external'),(10733,'http://www.patreon.com/sothisisfitness',1861,0,'external'),(10734,'http://www.sothisisfitness.com/apply',1861,0,'external'),(10735,'https://itunes.apple.com/us/podcast/living-in-stride/id1436642067?mt=2',1861,0,'external'),(10736,'http://sothisisfitness.com/podcast',1861,0,'internal'),(10737,'http://www.facebook.com/sothisisfitness',1861,0,'external'),(10738,'http://www.instagram.com/snuffydx',1861,0,'external'),(10739,'http://www.instagram.com/cardisandcardio',1861,0,'external'),(10740,'http://www.twitter.com/snuffydx',1861,0,'external'),(10741,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1861,0,'external'),(10816,'http://www.stitcher.com/s?fid=126206&refid=stpr',1867,0,'external'),(10815,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1867,0,'external'),(10795,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1867,0,'external'),(10796,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1867,0,'external'),(10797,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1867,0,'external'),(10798,'http://www.stitcher.com/s?fid=126206&refid=stpr',1867,0,'external'),(10814,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1867,0,'external'),(10810,'http://www.instagram.com/snuffydx',1867,0,'external'),(10811,'http://www.instagram.com/cardisandcardio',1867,0,'external'),(10812,'http://www.twitter.com/snuffydx',1867,0,'external'),(10813,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1867,0,'external'),(10808,'http://sothisisfitness.com/reviews',1867,0,'internal'),(10809,'http://www.facebook.com/sothisisfitness',1867,0,'external'),(10807,'http://sothisisfitness.com/podcast',1867,0,'internal'),(10806,'http://www.patreon.com/sothisisfitness',1867,0,'external'),(10805,'https://shareasale.com/r.cfm?b=1162036&u=1517027&m=61016&urllink=&afftrack=',1867,0,'external'),(10802,'https://play.google.com/music/m/I3375a753imh6fzdbrj4qoarzd4?t=So_THIS_Is_Fitness',1867,0,'external'),(10803,'http://www.stitcher.com/s?fid=126206&refid=stpr',1867,0,'external'),(10804,'http://www.sothisisfitness.libsyn.com/rss',1867,0,'external'),(10801,'http://subscribeonandroid.com/sothisisfitness.libsyn.com/rss',1867,0,'external'),(10800,'https://itunes.apple.com/us/podcast/so-this-is-fitness/id1185769801?mt=2&ls=1',1867,0,'external'),(10799,'http://www.sothisisfitness.libsyn.com/rss',1867,0,'external');
/*!40000 ALTER TABLE `wp_ryff_yoast_seo_links` ENABLE KEYS */;
UNLOCK TABLES;
--
-- Table structure for table `wp_ryff_yoast_seo_meta`
--
/*!40101 SET @saved_cs_client = @@character_set_client */;
/*!40101 SET character_set_client = utf8 */;
CREATE TABLE `wp_ryff_yoast_seo_meta` (
`object_id` bigint(20) unsigned NOT NULL,
`internal_link_count` int(10) unsigned DEFAULT NULL,
`incoming_link_count` int(10) unsigned DEFAULT NULL,
UNIQUE KEY `object_id` (`object_id`)
) ENGINE=MyISAM DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_unicode_520_ci;
/*!40101 SET character_set_client = @saved_cs_client */;
--
-- Dumping data for table `wp_ryff_yoast_seo_meta`
--
LOCK TABLES `wp_ryff_yoast_seo_meta` WRITE;
/*!40000 ALTER TABLE `wp_ryff_yoast_seo_meta` DISABLE KEYS */;
INSERT INTO `wp_ryff_yoast_seo_meta` VALUES (1265,0,0),(1276,0,0),(1283,0,0),(1288,0,0),(1309,0,0),(1332,0,0),(1274,0,2),(1343,0,1),(1357,1,0),(1364,2,2),(1075,0,4),(1085,4,2),(1380,1,0),(116,2,5),(1388,0,0),(1395,0,0),(1394,0,0),(1402,0,0),(1403,0,0),(1404,0,0),(1405,0,0),(1406,0,0),(1407,0,0),(1408,0,0),(1409,0,0),(1425,0,0),(1431,0,0),(1432,0,0),(1433,0,0),(1437,1,0),(1439,3,0),(1441,0,0),(1442,0,0),(1445,0,0),(1447,0,0),(1446,0,0),(1448,0,0),(1449,0,0),(1450,0,0),(1451,0,0),(1452,0,0),(1453,0,0),(1476,0,0),(1486,3,0),(1487,0,0),(1491,0,0),(1492,0,0),(1493,0,0),(1494,0,0),(1495,0,0),(1496,0,0),(1497,0,0),(1499,0,0),(1500,0,0),(1501,0,0),(1502,0,0),(1503,0,0),(1504,0,0),(1506,0,0),(1507,0,0),(1509,0,0),(1510,0,0),(1511,0,0),(1512,0,0),(1513,0,0),(1514,0,0),(1520,0,0),(1522,3,0),(1528,0,0),(1529,0,0),(1530,0,0),(1536,0,0),(1531,0,0),(1532,0,0),(1540,0,0),(1541,0,0),(1546,0,0),(1547,2,0),(1548,0,0),(1556,2,0),(1559,3,0),(10,0,4),(1554,0,0),(1560,0,0),(1567,3,1),(1566,0,0),(1565,0,0),(1597,0,0),(1568,0,0),(1604,4,0),(1595,0,0),(1596,0,0),(1599,0,0),(1600,0,0),(1601,0,0),(1610,4,0),(540,0,2),(1618,3,0),(1609,0,0),(1615,0,0),(1616,0,0),(1622,2,0),(1629,2,0),(1621,0,0),(1521,0,0),(1626,0,0),(1627,0,0),(1634,2,0),(1637,2,0),(1633,0,0),(1641,0,0),(1642,2,0),(1640,0,0),(1648,2,0),(1651,2,0),(1646,0,0),(1389,0,0),(1390,0,0),(1392,0,0),(1393,0,0),(1657,2,0),(1663,2,0),(1656,0,0),(1623,0,0),(1624,0,0),(1668,2,0),(1673,0,0),(187,2,0),(399,1,5),(401,0,22),(251,0,0),(268,0,0),(270,0,0),(630,0,0),(633,0,0),(944,0,0),(946,0,0),(131,0,0),(130,0,0),(129,0,3),(128,1,6),(127,3,3),(126,0,4),(125,0,1),(124,0,0),(123,1,2),(122,0,1),(120,6,0),(119,1,0),(118,2,0),(117,1,0),(113,5,0),(107,7,0),(106,1,0),(105,0,0),(104,0,0),(103,2,2),(102,0,0),(101,1,0),(100,0,0),(99,3,0),(98,0,0),(97,0,0),(96,0,0),(95,0,0),(93,3,0),(92,0,5),(91,2,0),(90,1,0),(89,0,0),(88,0,0),(87,1,0),(86,3,0),(85,0,0),(84,1,0),(83,1,0),(82,0,0),(81,0,0),(80,0,0),(79,0,0),(78,1,0),(77,0,0),(76,0,0),(75,0,0),(74,1,0),(73,0,1),(72,1,0),(71,1,2),(70,0,0),(69,0,0),(68,2,1),(67,1,0),(66,2,0),(65,0,0),(64,0,0),(63,0,0),(62,0,4),(61,1,0),(59,0,0),(57,0,0),(56,0,0),(55,0,0),(54,0,6),(53,0,0),(52,1,0),(51,0,0),(50,0,0),(49,2,0),(46,0,0),(45,1,0),(44,0,0),(43,1,0),(41,0,0),(39,0,0),(38,0,0),(37,0,0),(36,0,3),(35,1,0),(34,2,0),(32,1,0),(28,0,1),(26,0,0),(24,1,0),(22,1,0),(21,0,1),(20,1,0),(220,0,0),(219,0,0),(218,0,0),(16,3,0),(217,0,0),(216,0,0),(215,0,0),(214,0,0),(213,0,0),(212,0,0),(211,0,0),(14,0,1),(13,0,0),(11,0,0),(207,0,0),(206,0,0),(9,0,0),(8,0,0),(7,0,0),(6,0,0),(495,0,0),(713,3,0),(768,0,0),(852,0,0),(843,0,0),(874,0,0),(882,0,0),(918,2,1),(921,NULL,1),(933,2,0),(962,0,0),(967,0,0),(27,0,0),(980,0,0),(965,0,0),(997,0,0),(992,0,0),(1015,2,0),(1028,0,0),(1043,1,0),(1051,0,0),(1065,0,0),(1082,0,0),(1140,0,1),(1161,1,0),(1167,0,0),(1178,0,0),(1204,0,1),(1223,1,0),(1229,0,0),(1254,0,0),(1677,2,1),(1683,2,0),(1687,2,2),(1694,2,1),(1701,2,0),(1705,2,1),(1712,2,1),(1717,6,0),(1722,2,1),(1727,2,0),(1730,3,1),(1736,4,0),(1746,3,0),(1754,3,0),(1764,2,0),(1802,0,0),(1774,0,0),(1766,0,0),(1791,0,0),(1803,0,0),(1753,0,0),(1810,2,0),(1811,0,0),(1812,0,0),(1813,0,0),(1815,0,0),(1816,0,0),(1819,0,0),(1820,0,0),(1821,0,0),(1822,0,0),(1823,0,0),(1801,0,0),(1829,1,0),(1835,0,0),(1830,0,0),(1832,0,0),(1833,0,0),(1834,0,0),(1837,0,0),(1838,0,0),(1806,0,0),(1807,0,0),(1808,0,0),(1809,0,0),(1805,0,0),(1849,0,0),(1850,1,0),(1839,0,0),(1840,0,0),(1831,0,0),(1861,1,0),(1847,0,0),(1848,0,0),(1857,0,0),(1867,2,0),(1869,0,0);
/*!40000 ALTER TABLE `wp_ryff_yoast_seo_meta` ENABLE KEYS */;
UNLOCK TABLES;
/*!40103 SET TIME_ZONE=@OLD_TIME_ZONE */;
/*!40101 SET SQL_MODE=@OLD_SQL_MODE */;
/*!40014 SET FOREIGN_KEY_CHECKS=@OLD_FOREIGN_KEY_CHECKS */;
/*!40014 SET UNIQUE_CHECKS=@OLD_UNIQUE_CHECKS */;
/*!40101 SET CHARACTER_SET_CLIENT=@OLD_CHARACTER_SET_CLIENT */;
/*!40101 SET CHARACTER_SET_RESULTS=@OLD_CHARACTER_SET_RESULTS */;
/*!40101 SET COLLATION_CONNECTION=@OLD_COLLATION_CONNECTION */;
/*!40111 SET SQL_NOTES=@OLD_SQL_NOTES */;
-- Dump completed on 2018-09-25 13:46:18
/* Duplicator WordPress Timestamp: 2018-09-25 19:46:18*/
/* DUPLICATOR_MYSQLDUMP_EOF */
![](\"https://2.bp.blogspot.com/-KRx01vB7hvQ/WFwRlh-ejxI/AAAAAAAArgY/GBIx7I_8e7E-nVy64J7ITH25g1H-lnnYACLcB/s1600/wordswag_1482391383546.jpg\")
![](\"https://2.bp.blogspot.com/-DVVG25PwzdM/WFflw1DZuXI/AAAAAAAArW0/FFlD-wDezYkzCQSisDHy77q1cpwTNFk7ACLcB/s1600/PhotoGrid_1482155115670.png\")
![](\"https://1.bp.blogspot.com/-hb7i3UOS5iY/WFfmPfXTceI/AAAAAAAArW4/gkL2Zxte6HgimtC_BNFkqyXd7huml31DgCLcB/s1600/Screenshot_20161219-084956.png\")
![](\"https://1.bp.blogspot.com/-SP-9aR88-G4/WFfmVvXYEdI/AAAAAAAArW8/zTWGYOtHjgoCqEFxtONaOPAHPL55L6FfwCLcB/s1600/Screenshot_20161219-084851.png\")
![](\"https://4.bp.blogspot.com/-OYapM90aBZA/WC7xEkr0hXI/AAAAAAAAq1c/_6ssWeCOs78vr1V_6zyf82t3_TNaXomiACLcB/s1600/wordswag_1479447947247.jpg\")
![](\"https://3.bp.blogspot.com/-7iwqB3zM9Bk/WCW8EDf00pI/AAAAAAAAqvA/iaOYw92e38QgLOFayrYirKJ451PKSnxcACLcB/s1600/wordswag_1478866652153.jpg\")
![](\"https://3.bp.blogspot.com/-1n7Gg_p7zXk/V8glEm1DIKI/AAAAAAAApOA/eI3xU3KWrAIpzySDs5e6jlGNz6F-iqudQCKgB/s1600/IMG_20160228_071810.jpg\")
![](\"https://2.bp.blogspot.com/-9-VJSo7-B0Q/V8gjFpiW-8I/AAAAAAAApN0/GwcFmVcE66QnEmqEvlQbfE3BdiBPSjj8wCKgB/s1600/IMG_20160821_182203.jpg\")
![](\"https://1.bp.blogspot.com/-6rx2FNuxaDY/V2EuJx75oUI/AAAAAAAAmqc/wkSgtUIh6PwvynJgdHiN2OFlHYuI9DMFQCKgB/s1600/PhotoGrid_1464514429103.jpg\")
![](\"https://4.bp.blogspot.com/-XsxmSMMFr4A/V16r44VVo6I/AAAAAAAAmmU/EDAKm-kFKwARL_bE52XdFnUpjnxY2KUrwCKgB/s1600/20160529_060009.jpg\")
![](\"https://4.bp.blogspot.com/-8m_R18QnShs/V16riGBx7gI/AAAAAAAAmmM/cYrKQxGxhkML4YJR0uMsTA8gMsa-BWrAACLcB/s1600/pineland%2B50%2Bmap.JPG\")
![](\"https://2.bp.blogspot.com/-BI3by3pyUME/V16uGUQwd7I/AAAAAAAAmnE/OGUwBSqzxyw1W5d1SXkOVJwcw1OjnIlxwCKgB/s1600/PhotoGrid_1465822715567.jpg\")
![](\"https://1.bp.blogspot.com/-vIJNpGTN_Ko/V16u-L5WLSI/AAAAAAAAmnU/VfU5yd353IU2k0TqBlHGwP5FHmaf0DNDgCKgB/s1600/Screenshot_20160613-090047.png\")
![](\"https://3.bp.blogspot.com/-pXHO4QWvv04/UkJWoEZkrcI/AAAAAAAABx4/MvwYwpAAlg0JLhGfVXI5b8Yg2zU1b1zBwCKgB/s1600/ccnclogo.jpg\")
![](\"https://1.bp.blogspot.com/-XLzPt-tllJU/V2CRaL6YfLI/AAAAAAAAmp8/WAe23V46DRgadszH3BQfYdYDzvN7hbiLwCLcB/s1600/ads-78983-1443884053.73.png\")
![](\"https://4.bp.blogspot.com/-54aEUaVX0cw/V2Et95Qn9II/AAAAAAAAmqU/MufSVz58vy4iY5ZMdzpJjaR3B6e_aLLzQCKgB/s1600/IMG_20160529_052016.jpg\")
![](\"https://2.bp.blogspot.com/-D7bfs9_fr1w/V197MxOTGvI/AAAAAAAAmpQ/kElFoMsqJrs0F2AiqeFFMpagOAVLgYuUQCKgB/s1600/PhotoGrid_1464650883950.jpg\")
![](\"https://3.bp.blogspot.com/-WTu3TdSMdoQ/Vzscl2MuCqI/AAAAAAAAj8Y/gZ_Hk9w9b9wdWLhNNhpEZzC2jLkW5ffrQCLcB/s1600/PhotoGrid_1463490308278.jpg\")
![](\"https://3.bp.blogspot.com/-lthCN9gpIWs/Vzsc5v3_vXI/AAAAAAAAj8c/LBTpKKjX_wM0S6Qs5GbR0HAY-xLSsW8EQCLcB/s1600/PhotoGrid_1463489144103.jpg\")
![](\"https://2.bp.blogspot.com/-aGijIdCyO2c/VsxUDNI-nlI/AAAAAAAAjsk/K7c25j06C_Q/s1600/memerunamarathon1.jpg\")
![](\"https://4.bp.blogspot.com/-UDPvtz_DyHE/VsxXhhA1mdI/AAAAAAAAjtU/iMHCynaeAA4/s1600/Snake-Oil-Ad.jpg\")
![](\"https://2.bp.blogspot.com/-jk_NzV4CtPk/VsxXZF_6SbI/AAAAAAAAjtQ/Z0MlD1P2yns/s1600/sponge-bob.jpg\")
![](\"https://3.bp.blogspot.com/-ZuIPtO47aes/VsxXA9j8dFI/AAAAAAAAjtE/TknxL35WWWQ/s1600/goku%2Beat.png\")
![](\"https://3.bp.blogspot.com/-JYFDBMHFz_g/VsxWnPtf-VI/AAAAAAAAjs8/2sRITMGGAFY/s1600/sleep__square.jpg\")
![](\"https://3.bp.blogspot.com/-Cxdrz876cqI/VsxVVo6_KeI/AAAAAAAAjsw/_4MXucR2yQw/s1600/supplements_collage.jpg\")
![](\"https://4.bp.blogspot.com/-1TIG0nI7qc4/VsxV_8onE_I/AAAAAAAAjs4/Rhed2TDfhEI/s1600/ccnc%2Bbanner.png\")
![](\"http://3.bp.blogspot.com/-dbPkbIGzEgA/VoVcxgdUGJI/AAAAAAAAiz4/JBVlsX-xCqE/s1600/New-Years-Gym-Meme-07.jpg\")
![](\"http://2.bp.blogspot.com/-zwmpn1uQFmg/VoVeasbBbpI/AAAAAAAAi0E/mq-qOwKbd4o/s1600/funny-pics-i-have-no-idea-what-im-doing.jpg\")
![](\"http://2.bp.blogspot.com/-pEELwDyyl0o/VoVhdK5Aj0I/AAAAAAAAi0Q/bO4HaB4llvE/s1600/commitment.jpg\")
![](\"http://2.bp.blogspot.com/-IfO_djN_fRM/VoVh4TvrPJI/AAAAAAAAi0c/H0TCsMYxc3k/s1600/Food-Choices.jpg\")
![](\"http://4.bp.blogspot.com/-tXM0WUABlnA/VoViXanIVeI/AAAAAAAAi0o/pANOPZUuf40/s1600/Diets-and-quick-fixes-.jpg\")
![](\"http://2.bp.blogspot.com/-aqce_JPWhMQ/UsubdlYGmeI/AAAAAAAAGK0/NszU25ihyks/s1600/aftert25front.jpg\")
![](\"http://3.bp.blogspot.com/-KZwVrAQNywQ/Vl17webXo9I/AAAAAAAAiuM/qEyrSbSLrfw/s1600/Fitness%2Bmotivational%2Bquotes1.jpg\")
![](\"http://2.bp.blogspot.com/-DAjd1FbLG0E/Vl15Yv988qI/AAAAAAAAit4/pvXAwUewOPY/s1600/screen-shot-2013-09-02-at-8-41-02-pm.png\")
![](\"http://1.bp.blogspot.com/-D5bSeUXVRSU/Vl15k_frctI/AAAAAAAAiuA/gVJB9JKYSgE/s1600/ccnclogo.jpg\")
![](\"http://1.bp.blogspot.com/-fIAZfZEt71I/Vl133X6hwhI/AAAAAAAAits/X5luITPrWGc/s1600/BXdF38VIIAAKF3r.jpg\")
![](\"http://3.bp.blogspot.com/-QRktlWzA28c/VkjdMR6UC6I/AAAAAAAAin8/AFHNbqCjvYY/s1600/_20151115_135452.JPG\")
![](\"http://4.bp.blogspot.com/-18CmTYL4O0E/Vj37U0HBw4I/AAAAAAAAh-A/b1zo46aUklw/s1600/IMG_20151106_084452222.jpg\")
![](\"http://4.bp.blogspot.com/-507bEijS744/VgccRebhHtI/AAAAAAAAeKY/ZGuMjN0IDzU/s1600/IMG_20150412_131239409.jpg\")
![](\"http://1.bp.blogspot.com/-IBezysHz4gU/VdMb8-q3lKI/AAAAAAAAdtg/fFC5cO_scmc/s1600/IMG_20150411_075758643.jpg\")
![](\"http://1.bp.blogspot.com/-m1GSccXvHJg/VijI_Hm2GGI/AAAAAAAAgY4/UkXDaR5AqVk/s1600/11073993_831901773564837_2627680150545396605_o.jpg\")
![](\"http://3.bp.blogspot.com/-DmfkvAq-FFg/VijIE7YQ7QI/AAAAAAAAgYs/sp-Mo7ITX4Q/s1600/10845812_831899546898393_1622263705756634095_o.jpg\")
![](\"http://2.bp.blogspot.com/-EjbAEfzZvKs/VijHM5sH_uI/AAAAAAAAgYY/9KuH3nfxF7k/s1600/IMG_20151022_071608295.jpg\")
![](\"http://3.bp.blogspot.com/-rItZMRRVn-M/VijIC7t7GfI/AAAAAAAAgYk/5KqJgPTNJdM/s1600/11136175_831896266898721_7937356905526464364_o.jpg\")
![](\"http://4.bp.blogspot.com/-CVP0WoXTOgE/VhEWBuLpuDI/AAAAAAAAeUQ/qkLw1Lk-nKY/s1600/beast-2014-finish-broken.jpg\")
![](\"http://4.bp.blogspot.com/-DydM85_yrqg/VfgnMvpBk3I/AAAAAAAAd_0/QP6ePvWIaUM/s1600/12002898_10156036810185068_2215877450671638072_n.jpg\")
![](\"http://1.bp.blogspot.com/-FX6sL6uBRwk/VhEYoavbG0I/AAAAAAAAeUc/7TlNrlLShPw/s1600/beast%2Bpancake%2B2015.jpg\")
![](\"http://3.bp.blogspot.com/-3mgiGxXthH4/VhEbojzjnZI/AAAAAAAAeVM/E6F4J2fOIIA/s1600/beast%2Blog%2Bcarry%2B2015.jpg\")
![](\"http://4.bp.blogspot.com/-KRC4pvrbkGg/VhEZ6oSZdmI/AAAAAAAAeUo/aKYe_VKZL80/s1600/beast%2B15%2Bbattle%2Bbuddies.jpg\")
![](\"http://1.bp.blogspot.com/-Q_IO5sguLqU/VhEaTVthEmI/AAAAAAAAeUw/bXeBQnicU30/s1600/IMG_20150919_073611305.jpg\")
![](\"http://1.bp.blogspot.com/-1OzyNyZOdjw/VhEa5SiZv0I/AAAAAAAAeU8/7j-ep9x4gVI/s1600/beast%2B15%2Bfire%2Bjump.jpg\")
![](\"http://3.bp.blogspot.com/-v-9vYriFSlA/Vgcp17BJrfI/AAAAAAAAeMM/79CPufgh5AU/s1600/IMG_20150921_070553898.jpg\")
![](\"http://2.bp.blogspot.com/-XA241grFg5k/VhEbFWSkA3I/AAAAAAAAeVI/qVP2yalrF04/s1600/beast%2B15%2Bvictory.jpg\")
![](\"http://1.bp.blogspot.com/-amillRsdPZg/U_dKh9NdWhI/AAAAAAAAJGo/DlyJjAz1DdA/s1600/Spartan-Beast.jpg\")
![](\"http://1.bp.blogspot.com/-DydM85_yrqg/VfgnMvpBk3I/AAAAAAAAd_w/7aSA0I6RCLM/s1600/12002898_10156036810185068_2215877450671638072_n.jpg\")
![](\"http://3.bp.blogspot.com/-obI2zpcEhSo/VfgnhzdXgUI/AAAAAAAAd_4/BjjRy8W119U/s1600/12006576_10154243791529552_280808859841967624_o.jpg\")
![](\"http://4.bp.blogspot.com/-MqB8yhIqq0A/VfgnpBbxNDI/AAAAAAAAeAA/13rA-dCUiro/s1600/11934976_10153665294978338_71976099320238870_o.jpg\")
![](\"http://3.bp.blogspot.com/-i9K14u9MDOs/Vfgn_b6__oI/AAAAAAAAeAI/OKuiMwHsgH8/s1600/11390106_10153028761711429_1833357992792414227_n.jpg\")
![](\"http://3.bp.blogspot.com/-VHYWma3VYag/VcGFFdya-SI/AAAAAAAAdhc/CJ_siAjccQQ/s1600/IMG_20150804_072109854.jpg\")
![](\"http://1.bp.blogspot.com/-XbI2DccsAYs/VcGHH-8yGeI/AAAAAAAAdho/n3wCs1AxAeo/s1600/coffee-sugar-cream.jpg\")
![](\"http://2.bp.blogspot.com/-XAVEBzzG9rU/VcGMtk7taeI/AAAAAAAAdiI/Z6vTUR1q7xA/s1600/IMG_20150801_093842126.jpg\")
![](\"http://1.bp.blogspot.com/-ttVA9vk_JlU/VcGKShjtpMI/AAAAAAAAdh8/LJoxkoKcJFU/s1600/IMG_20150804_072508192.jpg\")
![](\"http://3.bp.blogspot.com/-CKyhiAJmKmc/VcGEFUP_70I/AAAAAAAAdhU/jO2Gk8SocpQ/s1600/Screenshot_2015-08-04-07-36-06.png\")
![](\"http://2.bp.blogspot.com/-VQPgdFFAWZk/VbIpLujhCOI/AAAAAAAAdas/ibvw0TdBMog/s1600/shut-up-and-take-my-money.jpg\")
![](\"http://4.bp.blogspot.com/-6XFbxfa3RLU/VbDZiQOcVZI/AAAAAAAAdXo/X-KFPKZ1vxA/s1600/PhotoGrid_1437652826783.jpg\")
![](\"http://2.bp.blogspot.com/-Gpyb7xFSXoU/VbDnmOH5JuI/AAAAAAAAdYE/67LzFuDbod0/s1600/PhotoGrid_1437651901551.jpg\")
![](\"http://3.bp.blogspot.com/-56d326jhySA/VbIstMBx0VI/AAAAAAAAdbY/N4VgFZ1GgLM/s1600/PhotoGrid_1437739838094.jpg\")
![](\"http://4.bp.blogspot.com/-AgmAPrz_X-0/VbDkaU0XRLI/AAAAAAAAdX4/dFXtb_HAD2o/s1600/PhotoGrid_1437651713496.jpg\")
![](\"http://2.bp.blogspot.com/-kVIvSDRpZSc/VbIlU1oZZ9I/AAAAAAAAdac/hTOlumi0O1w/s1600/IMG_20150723_073428792.jpg\")
![](\"http://1.bp.blogspot.com/-4Pn6tLkqy_E/VbIyMerVq0I/AAAAAAAAdb8/N_PvyPkEYKQ/s1600/PhotoGrid_1437741318125.jpg\")
![](\"http://3.bp.blogspot.com/-VQPgdFFAWZk/VbIpLujhCOI/AAAAAAAAdao/lCDrl7uwiFY/s1600/shut-up-and-take-my-money.jpg\")
![](\"http://1.bp.blogspot.com/-B2KSGPTSDxY/VWw_RbmdkHI/AAAAAAAAass/g1p1ZLczpX0/s1600/PhotoGrid_1433156905811.jpg\")
![](\"http://4.bp.blogspot.com/-8VTv1CwpBZw/VWw-7-DU4CI/AAAAAAAAask/ZapnOWQidUk/s1600/PhotoGrid_1433156482076.jpg\")
![](\"http://3.bp.blogspot.com/-qcvY942YDfE/VU7GlXkB2pI/AAAAAAAAZhY/MT_w8IGu5L8/s1600/Screenshot%2B2014-12-29%2B20.19.28.png\")
![](\"http://4.bp.blogspot.com/-e2FVL7g7buo/VU7JlhByY7I/AAAAAAAAZhk/J74qN2llSdQ/s1600/2015-05-09_22.57.36.jpg\")
![](\"https://3.bp.blogspot.com/-dPVFGmOa8Xo/VGLe1AA9OnI/AAAAAAAALVU/bNwA7GQA95U/s1600/Pumpkin-Cheesecake.jpg\")
![](\"http://1.bp.blogspot.com/-rjvzQd77Pjw/UegcZqAK2SI/AAAAAAAAA2k/BnyZWorX2uw/s1600/2012-07-25_09-00-15_455.jpg\")
![](\"http://1.bp.blogspot.com/-GJxqwdI2ffI/Um3glwJ8W3I/AAAAAAAAB7o/GozBLla5nSU/s1600/IMG_20131026_094154_638.jpg\")
![](\"http://3.bp.blogspot.com/-871zZ3EszOg/UsF44O1PC4I/AAAAAAAAGIw/Plf6xOwg2D0/s1600/Cookie_Monster.jpg\")
![](\"http://3.bp.blogspot.com/-1-2CYtLQjJA/UgobuUylIzI/AAAAAAAABO8/0n6Q7101Shg/s1600/sportclips.jpg\")
![](\"http://1.bp.blogspot.com/-icCssMcGVs0/Urgx-WsctrI/AAAAAAAAGF4/TaOujXI2l04/s1600/IMG_8095.JPG\")
![](\"http://1.bp.blogspot.com/-nvSQ-gFC2sY/Urg0dTJgcII/AAAAAAAAGGI/8kGzFoBQQ50/s1600/CCRRFunRunroute.jpg\")
![](\"http://3.bp.blogspot.com/-fzHSbPZwReY/Urg1dzW9s9I/AAAAAAAAGGU/DDJZ4ErfKKA/s1600/12400_605858926109550_962739796_n.png\")
![](\"http://4.bp.blogspot.com/-LgkoCZp99DA/Urg-7E1gmrI/AAAAAAAAGGg/JiloqDnbVzc/s1600/598812_436432483056708_1291712048_n.jpg\")
![](\"http://4.bp.blogspot.com/-iDkwFWSYoLQ/UqqofNnjVwI/AAAAAAAAGDg/kk-dcRJHahw/s1600/STIF-LYLCYL-Ch.jpg\")
![](\"http://3.bp.blogspot.com/-rvt3AOYj8pc/Uqqn__DYAWI/AAAAAAAAGDY/5Y17jR45pZo/s1600/STIF-LYLCYL-Chpledge.jpg\")
![](\"http://2.bp.blogspot.com/-Sl7dTuG5CMY/Uqqtw49X8CI/AAAAAAAAGEE/mUjbADIjOK8/s1600/blob.jpg\")
![](\"http://3.bp.blogspot.com/-PN6M5qEH60w/Up6O302lRnI/AAAAAAAAFgU/o9ijXOUIAi4/s1600/tubebeltlogo.gif\")
![](\"http://3.bp.blogspot.com/-SXVHgt4A56w/Up8z_ZFR6pI/AAAAAAAAFgk/DVezC7qtgT4/s1600/tune_belt.jpg\")
![](\"http://2.bp.blogspot.com/-srDb8VtGouA/Up9Ee_KHZRI/AAAAAAAAFjA/B8SFXoCr2dA/s1600/IMG_20131204_095455872.jpg\")
![](\"http://2.bp.blogspot.com/-yORapRq-udo/Up9JWYsMgcI/AAAAAAAAFpI/Lu9ciK2c93w/s1600/IMG_20131204_100756772.jpg\")
![](\"http://3.bp.blogspot.com/-AnxkYgOt5gg/Up9IS_KSXmI/AAAAAAAAFo0/Jnuhk58Z8tw/s1600/IMG_20131204_101728137.jpg\")
![](\"http://3.bp.blogspot.com/-ZSJYCMi-cus/Up9MOT9eA4I/AAAAAAAAFpo/7D6SDw2nqOc/s1600/IMG_20131204_103453886.jpg\")
![](\"http://2.bp.blogspot.com/-SwMzyxtkMTU/Uooa02ehJ5I/AAAAAAAAFTo/6lZyMpJjlKs/s1600/IMG_20131117_131023641.jpg\")
![](\"http://1.bp.blogspot.com/-d4TgEXJovVA/Uoofg4uZ1ZI/AAAAAAAAFUA/kYTjnB5BLB4/s1600/burpee0people.jpg\")
![](\"http://2.bp.blogspot.com/-EoxIVRXnZPw/UoorzDahI1I/AAAAAAAAFUY/Xr5MHUU224U/s1600/MMRL+Ruffians+2013+003.jpg\")
![](\"http://1.bp.blogspot.com/--oKSlcUug-k/UooswHe9oLI/AAAAAAAAFUk/aMCUwWpHgNE/s1600/MMRL.jpg\")
![](\"http://1.bp.blogspot.com/-7X6938UclHQ/UowrPiiNiFI/AAAAAAAAFW4/dx7rW9BnKPc/s1600/spartan+envelope.jpg\")
![](\"http://3.bp.blogspot.com/-69HHzXmvVb0/Uoou5fRqDrI/AAAAAAAAFU4/Fi5ze33Nj0Q/s1600/IMG_20131116_135929132.jpg\")
![](\"http://4.bp.blogspot.com/-539nBBa5wt8/Uoox6Kvm5PI/AAAAAAAAFVE/h8XtVKgwOxo/s1600/IMG_20131116_132711823.jpg\")
![](\"http://2.bp.blogspot.com/-e9juMK-78h0/UotvNyOmXPI/AAAAAAAAFV0/kV8UCu96mjg/s1600/1384562319674.jpg\")
![](\"http://1.bp.blogspot.com/-jcH6tkJo1uU/UooyR3L0cYI/AAAAAAAAFVM/6ieo0yj3jdQ/s1600/IMG_20131117_131115117.jpg\")
![](\"http://4.bp.blogspot.com/-nodmU6vwBhU/UowoUppbsoI/AAAAAAAAFWM/-sTLnd7m3ts/s1600/1384644592854.jpg\")
![](\"http://1.bp.blogspot.com/-8LEdP8TY7uI/Ueh2Kn3CLTI/AAAAAAAAA7A/bpCKl5WHzZk/s1600/IMG_20130718_185043_332.jpg\")
![](\"http://2.bp.blogspot.com/-QC8YTfri-lI/UnekPXeyxqI/AAAAAAAAE1k/cCU1X4znnT4/s1600/Spartan-Race-Spartan-Logo2.jpg\"){kind=logo}
![](\"http://1.bp.blogspot.com/-FYdFaqmyu6c/Uneor1ZCHxI/AAAAAAAAE14/jO7xPRu1V90/s1600/tough-mudder-numbers_fe.jpg\")
![](\"http://4.bp.blogspot.com/-7CPbinDGRwc/UnepL7TiIQI/AAAAAAAAE2I/Kh-zyE_RKFc/s1600/Tough-Mudder.jpg\")
![](\"http://3.bp.blogspot.com/-glP-ZweDUyM/Uneo5zEc2MI/AAAAAAAAE2E/xSeHLhzF-Zk/s1600/tough-mudder.png\")
![](\"http://2.bp.blogspot.com/-My_WV7HXhHk/UnekxWHIqFI/AAAAAAAAE1w/A_k-VvQ1MEE/s1600/spartan+spartans.jpg\")
![](\"http://1.bp.blogspot.com/-aBQQ16x-OUg/Um1PTRq8vEI/AAAAAAAAB6k/VrHqgDlWO9Y/s1600/cchalfbibmedal.jpg\")
![](\"http://3.bp.blogspot.com/-XPYKPgdyp50/Um3YULJePbI/AAAAAAAAB7I/YjkpOBd3p-Y/s1600/ffrunning.jpg\")
![](\"http://4.bp.blogspot.com/-xqrK0835xfg/Um3UC3Jt9gI/AAAAAAAAB60/OVCcWcidw8I/s1600/IMG_20131027_123212_380.jpg\")
![](\"http://4.bp.blogspot.com/-TsjXAnnOMfU/Um3bOc0RrJI/AAAAAAAAB7U/zfRPhtwIa6I/s1600/1526170193.jpg\")
![](\"http://4.bp.blogspot.com/-aBQQ16x-OUg/Um1PTRq8vEI/AAAAAAAAB6o/Jbpg1k1FvTg/s1600/cchalfbibmedal.jpg\")
![](\"http://4.bp.blogspot.com/-IPPwJAkgugM/Um5NesTuz5I/AAAAAAAAB74/vRgMxUqcW4Y/s1600/IMG_20131026_072625_288.jpg\")
![](\"http://3.bp.blogspot.com/-2Tm3CKve_jk/Um5XwptI9yI/AAAAAAAAB8I/LTCRS_xD34Y/s1600/IMG_20131026_072611_869.jpg\")
![](\"http://1.bp.blogspot.com/-s4k1AEXVlVg/Um5bUPpXt1I/AAAAAAAAB8Q/nPeb7H3VN_w/s1600/IMG_20131026_095523_208.jpg\")
![](\"http://3.bp.blogspot.com/-r6QzF3n9mDs/UjcbDB-Z99I/AAAAAAAABpU/2-GfIixZHmc/s1600/giventime.jpg\")
![](\"http://3.bp.blogspot.com/-dz2l_d_zAoU/UlQOwn7vPSI/AAAAAAAAB3U/0skgMkyckXk/s1600/IMG_20131005_093735_948.jpg\")
![](\"http://2.bp.blogspot.com/-DvAPRqiRNpA/Ul8K0foMflI/AAAAAAAAB5A/WxHDvU36Jlk/s1600/challengegroup.jpg\")
![](\"http://4.bp.blogspot.com/-40_cr0Pt8ek/UlQLgLshfBI/AAAAAAAAB24/_YrdgdVG6CM/s1600/canalrunbib.jpg\")
![](\"http://1.bp.blogspot.com/-dvN0PKTI490/UlQMrGRQ-pI/AAAAAAAAB3E/9wBgJk6vR0w/s1600/IMG_20131005_091115_828.jpg\")
![](\"http://4.bp.blogspot.com/-dz2l_d_zAoU/UlQOwn7vPSI/AAAAAAAAB3Q/mC8-NQfqxlE/s1600/IMG_20131005_093735_948.jpg\")
![](\"http://1.bp.blogspot.com/-NuhQUlHwMDs/UlQVqW9rn5I/AAAAAAAAB3o/qCPEK39CaAE/s1600/sponsorsbackcanal.jpg\")
![](\"http://3.bp.blogspot.com/-0qLX-CaSKJk/UkwnWfqQMQI/AAAAAAAAB0A/D2gUoWoaEg4/s1600/Aug2_Run4Ke_photo.jpg\")
![](\"http://1.bp.blogspot.com/-EyG-EtXTV7Q/UkwwMl-zNwI/AAAAAAAAB0Y/XxDH6qbPC6g/s1600/IMG_20131002_103549.jpg\")
![](\"http://1.bp.blogspot.com/-S8T25BkizJ4/Ukw9jfMar6I/AAAAAAAAB04/5Oio-1xj_S4/s1600/2.jpg\")
![](\"http://3.bp.blogspot.com/-rAJ1GVTsFm4/Ukw3AEc2Q0I/AAAAAAAAB0o/CjcKl-NFShg/s1600/runyourownrace.jpg\")
![](\"http://4.bp.blogspot.com/-lpZzGDSmRDw/UklxuSu68HI/AAAAAAAABzM/9XVoe1Kvomk/s1600/stress.jpg\")
![](\"http://2.bp.blogspot.com/-ShlkwbrMBsM/UkmR8CRRK2I/AAAAAAAABzs/nolqIInyGWw/s1600/killer-stress.jpg\")
![](\"http://3.bp.blogspot.com/-5xRm--X62SI/UkmI2xKr2oI/AAAAAAAABzc/ChA43RtTfU0/s1600/Untitled-1.jpg\")
![](\"http://4.bp.blogspot.com/-f70yhYqH3Mk/UkON7n9SwoI/AAAAAAAABzA/466xqGDiB7o/s1600/JimmyVLogo.gif\")
![](\"http://2.bp.blogspot.com/-NHMrwIggMeA/UkCLYx8pc9I/AAAAAAAABs4/QZEKAlJkrwU/s1600/IMG_20130923_142231.jpg\")
![](\"http://4.bp.blogspot.com/-LV4wa-cA8XM/UkB9Gbsru8I/AAAAAAAABr0/qwdCIuj53fw/s1600/1231348_10202120953334306_1168709344_n.jpg\")
![](\"http://3.bp.blogspot.com/-XJ-flzUBvbo/UkB8Ll7JswI/AAAAAAAABrU/77U_x4xLA_s/s1600/BUxrbugCUAA659B.jpg+large.jpg\")
![](\"http://1.bp.blogspot.com/-NQEA-axNYMw/UkCEZBKDIsI/AAAAAAAABsY/uD5yXx8TRlU/s1600/1237114_10202121000975497_566356172_n.jpg\")
![](\"http://2.bp.blogspot.com/-IRo5zBpW3mw/UkB8lfUNE0I/AAAAAAAABrk/NzahWKonSSo/s1600/1235198_10202121317063399_705503009_n.jpg\")
![](\"http://2.bp.blogspot.com/-6rEQeEg7cYg/UkB9lXJ9sFI/AAAAAAAABr8/kJOrWRcfqaQ/s1600/1238298_10202121315423358_1213095490_n.jpg\")
![](\"http://2.bp.blogspot.com/-on0raOkOfKw/UkCD6qvrWnI/AAAAAAAABsQ/mivtaY_ZUEA/s1600/yesteryou.jpg\")
![](\"http://3.bp.blogspot.com/-3SC41-blrdg/UjZyBZdbFTI/AAAAAAAABo8/OH1Y1xygKTY/s1600/idontthinklimits.jpg\")
![](\"http://2.bp.blogspot.com/-r6QzF3n9mDs/UjcbDB-Z99I/AAAAAAAABpQ/ZHY68-GNkdE/s1600/giventime.jpg\")
![](\"http://2.bp.blogspot.com/-s8-PBkyzqLE/UjMAdRdJyBI/AAAAAAAABkI/iwt6E6GtaWc/s1600/timthumb.jpg\")
![](\"http://2.bp.blogspot.com/-ycoIyAHdC0k/Ui26pd_QY5I/AAAAAAAABf4/1H4jfoWfW6k/s1600/Screenshot_2013-09-09-08-08-14.png\")
![](\"http://2.bp.blogspot.com/-NyoeB1EbLPQ/Ui294Hk9WNI/AAAAAAAABgE/SIZWX5yvGYY/s1600/pugg-wall-clock__13080_PE040801_S4.jpg\")
![](\"http://3.bp.blogspot.com/-mglP1WHNXM0/Ui3AIREn8UI/AAAAAAAABgQ/xF3B2-hc4ns/s1600/excuseshappy.jpg\")
![](\"http://2.bp.blogspot.com/-dnK00cAo53o/Ui3CyoO_JKI/AAAAAAAABgc/z-lO4mHExGE/s1600/weekly-planner-printable-planner-sample.png\")
![](\"http://3.bp.blogspot.com/-xUySsNkZkb0/Ui3JRUvtscI/AAAAAAAABg4/hrQok_YxeCU/s1600/grassgreensweat.jpg\")
![](\"http://4.bp.blogspot.com/-rysYNzjO38c/UiHVaoOS-mI/AAAAAAAABZU/l8BLboov9Ws/s1600/flex+appeal.jpg\")
![](\"http://1.bp.blogspot.com/-Y3NQrgcv5vI/UiHYi1aAp_I/AAAAAAAABZo/vP7Ir_HA5So/s1600/tavern+to+tavern+5k.png\")
![](\"http://3.bp.blogspot.com/-8mjed6yfWiQ/UiM6-CDXdgI/AAAAAAAABZ4/HJY_tRjPd3Y/s1600/BF10KMRR_logo_large.jpg\"){kind=logo}
![](\"http://2.bp.blogspot.com/-xwqUQpmiSgA/UiANlyusqwI/AAAAAAAABY0/bGSP2Wyd-94/s1600/Mocean-Logo-22-300x102.jpg\"){kind=logo}
![](\"http://3.bp.blogspot.com/-c4lueAHLlYw/UiCBA91nvPI/AAAAAAAABZE/dHx7ZaSYyPk/s1600/capecod4troops.jpg\")
![](\"http://4.bp.blogspot.com/-80WmeXeDx6M/UhtMBo-Un6I/AAAAAAAABYI/i88hlw2LLJQ/s1600/hatersgonnahatethumb.jpg\")
![](\"http://3.bp.blogspot.com/-76T_sSFFaFU/UhtNkxLQqwI/AAAAAAAABYU/lYjvob5e8hw/s1600/hatersmeme.jpg\")
![](\"http://3.bp.blogspot.com/-rdYuObL40sc/UhtT3ipSrDI/AAAAAAAABYk/ibm6uS1uZFE/s1600/tumblr_md5tvm53DT1qmp520o1_500.jpg\")
![](\"http://2.bp.blogspot.com/-0Qp4KBMzQgc/UhS1M02xtQI/AAAAAAAABW8/U0E4zzv6qFQ/s1600/Giuliana.jpg\")
![](\"http://3.bp.blogspot.com/-Sbc-b1-upK4/UhTIR7XfNKI/AAAAAAAABXI/gKQhDZ2OaDI/s1600/adele+fat.jpg\")
![](\"http://2.bp.blogspot.com/-K7S7UthwIdo/UhTI3niIKjI/AAAAAAAABXQ/KtJ8Lgczw64/s1600/Fat-Amy-pitch-perfect-32534849-720-720.jpg\")
![](\"http://3.bp.blogspot.com/-Pd_yBWoBcyA/UhTL-F-MQVI/AAAAAAAABXg/GGqh3CfDWt8/s1600/soapbox.jpg\")
![](\"http://2.bp.blogspot.com/-AjTPjwp6uQQ/UetkdSWAiaI/AAAAAAAAA84/mALlnkHUDOk/s1600/wall-e-human.jpg\")
![](\"http://2.bp.blogspot.com/-0yPuOqYgrfg/Ug46ZpYYQII/AAAAAAAABS0/wTqEworgdcI/s1600/maternal-obesity.jpg\")
![](\"http://1.bp.blogspot.com/-yY8cOcxnR7Q/UgywAeH6xJI/AAAAAAAABRk/Y19jxLJoVd8/s1600/fat-american.jpg\")
![](\"http://2.bp.blogspot.com/-1plSxZlgo-c/Ug4s0485LbI/AAAAAAAABSM/FGpmWKyPvi8/s1600/moderation.jpg\")
![](\"http://1.bp.blogspot.com/-C-Qfm0aRU6E/Ug4peJeDPYI/AAAAAAAABSE/3c1mJX7PVic/s1600/obesity-ad.png\")
![](\"http://4.bp.blogspot.com/-6iZjQlS3ewg/Ug46XoW4ESI/AAAAAAAABSw/OdLd9BZMXJc/s1600/obesity.jpg\")
![](\"http://4.bp.blogspot.com/-axzMVOgSmTM/Ug42slFHkYI/AAAAAAAABSc/W-8GzYll_ck/s1600/so+hungry.jpg\")
![](\"http://3.bp.blogspot.com/-2QzMewiZ9mk/UgMMzMJlegI/AAAAAAAABHU/Pd95FG9mHg8/s1600/meme-well-that-escalated-quickly.jpg\")
![](\"http://3.bp.blogspot.com/-YqL-qDvCT4k/UgpfT3iZtkI/AAAAAAAABPI/Ny8opORtN3A/s1600/FalmouthTrackClub11.gif\")
![](\"http://1.bp.blogspot.com/-stfiSqQsbic/Ugpm2HtDjEI/AAAAAAAABPY/SwCjLK9IAyQ/s1600/JimmyVLogo.gif\")
![](\"http://2.bp.blogspot.com/-53XecJMNMbU/UghdwnvLaFI/AAAAAAAABNo/v5yvEVClDGg/s1600/runkeeper+roadrace.jpg\")
![](\"http://4.bp.blogspot.com/-HstNwartSZo/UghMjZ55oAI/AAAAAAAABMY/DZKjY9XAUGE/s1600/IMG_20130811_085545_822.jpg\")
![](\"http://2.bp.blogspot.com/-cfVvJlD5RHg/UghM0qylKOI/AAAAAAAABM8/58bvbfIPXc8/s1600/IMG_20130811_124505_406.jpg\")
![](\"http://2.bp.blogspot.com/-PR1JvMqF12U/UghLZ0RSzYI/AAAAAAAABJ0/l9T1d6iFuT4/s1600/IMG_20130811_070044_443.jpg\")
![](\"http://4.bp.blogspot.com/-Lym0hWbDKeY/Uga_wdROo8I/AAAAAAAABJY/XrddHCjnomM/s1600/IMG_20130810_123839_406.jpg\")
![](\"http://1.bp.blogspot.com/-Meem0uxYX6U/UgPzfNL6fHI/AAAAAAAABHk/vf2fQbWEsgc/s1600/ok-now-what.jpg\")
![](\"http://2.bp.blogspot.com/-kLDUQomQlGk/UgRhkwa-zqI/AAAAAAAABH0/llsPETZ427c/s1600/dead-last-finish-meme.jpg\")
![](\"http://1.bp.blogspot.com/-RAPp4HY0GyQ/UgRt0lGoo_I/AAAAAAAABIk/MWs3CFqF70I/s1600/IMG_20130730_103135_867.jpg\")
![](\"http://4.bp.blogspot.com/-U7bfQ1zYljU/UgRmPd603xI/AAAAAAAABIE/a9_wxDme9Sk/s1600/885308_10101200011174872_1745072204_o.jpg\")
![](\"http://3.bp.blogspot.com/-MxsTZj6guyg/UgRq8Uu1ZEI/AAAAAAAABIY/tTzzOSFUWF4/s1600/too-busy.jpg\")
![](\"http://2.bp.blogspot.com/-isFEI803Hzc/UgRxlKyUZzI/AAAAAAAABI0/QiEz6h3NlAI/s1600/no-excuses.jpg\")
![](\"http://1.bp.blogspot.com/-WkTYPDlSPLw/Uf1nDr_u3GI/AAAAAAAABFo/MYuJiwvHiR0/s1600/hqdefault.jpg\")
![](\"http://1.bp.blogspot.com/-OQLFtgmXEl0/Ufh9zBLaG7I/AAAAAAAABEQ/GkQQbZG2aeE/s1600/fruitweights.jpg\")
![](\"http://3.bp.blogspot.com/-PAuQE0eYmOA/Ufpa6bvTkiI/AAAAAAAABEw/v88zHw9PouI/s1600/2121272.jpg\")
![](\"http://1.bp.blogspot.com/-6aL08Jo9dCU/UfpizV3KdnI/AAAAAAAABFA/BIvp_6OW-Qg/s1600/40222467.jpg\")
![](\"http://2.bp.blogspot.com/-bi4WILLVnm0/UfUjMKX4XhI/AAAAAAAABDY/sdft9DIatIc/s1600/nbfrr.jpg\")
![](\"http://3.bp.blogspot.com/-zoNCdnybAAs/UfVv5rJNztI/AAAAAAAABDo/JljZJHVx6xY/s1600/413342_10100859894935542_1060323499_o.jpg\")
![](\"http://4.bp.blogspot.com/-ssbauTRk6ZQ/UfVyCQu7HuI/AAAAAAAABEA/rvVIyQVvoi4/s1600/977838_531255300265466_820475099_o.jpg\")
![](\"http://2.bp.blogspot.com/-roXayL-pktU/UfD-CtE2EVI/AAAAAAAABAo/ur-zuMH1c90/s1600/fat-scale2.jpg\")
![](\"http://1.bp.blogspot.com/-9lacERfSFIM/UfHEZMkksnI/AAAAAAAABB0/mbAefPsgQzs/s1600/g137479893039795542.jpg\")
![](\"http://2.bp.blogspot.com/-SmZanRfpS_I/UfHk_rNMQsI/AAAAAAAABCE/HQs9s8uGAKw/s1600/40052119.jpg\")
![](\"http://1.bp.blogspot.com/-rRdH4l3bDjY/UfJ9Htm42uI/AAAAAAAABDI/HYYHplGqsC4/s1600/sodium_chart.jpg\")
![](\"http://1.bp.blogspot.com/-TdPnZ9KnSJA/UfHocB09ynI/AAAAAAAABCU/cEgN_gC8F60/s1600/l560655519.jpg\")
![](\"http://2.bp.blogspot.com/-Vb_0iPtGfQA/UfHuoZaZuAI/AAAAAAAABCk/AhY-_JYGitQ/s1600/fat-vs-muscle1.jpg\")
![](\"http://2.bp.blogspot.com/-yQ_-RUP8-dE/UfD-J2HcexI/AAAAAAAABBI/P5NdKld4EJ0/s1600/tumblr_lx8xnaiI1I1qm62nmo1_1280.jpg\")
![](\"http://3.bp.blogspot.com/-dNFc4U9EOrM/UfHBvAsh_qI/AAAAAAAABBo/0qts1JWS9qQ/s1600/g1374796551146990904.jpg\")
![](\"http://3.bp.blogspot.com/-C5-whDW2v58/Ue5f-I2wptI/AAAAAAAAA_Q/jzWf68QBIYk/s1600/health-and-fitness-motivation-by-elisa.jpg\")
![](\"http://2.bp.blogspot.com/-cUUMP6WVeaY/Ue5f_RrBZII/AAAAAAAAA_w/Xtpc0_egyYY/s1600/motivation-motivation-demotivational-poster-1276385776.jpg\")
![](\"http://3.bp.blogspot.com/-vlAYFt2tiOo/Ue5iCc2opRI/AAAAAAAABAQ/R_XVc-DDF04/s1600/maslows-hierarchy-of-needs1.jpg\")
![](\"http://4.bp.blogspot.com/-lgAXtgyrWGA/Ue5gA2KhNPI/AAAAAAAABAA/GDxYQAfpJUE/s1600/tumblr_mkgrklfVOJ1s8wkh1o1_500.png\")
![](\"http://1.bp.blogspot.com/-dJbQEsJuVHg/Ue5f_AnPn7I/AAAAAAAAA_o/zmNkhIq2LMo/s1600/too-busy.jpg\")
![](\"http://4.bp.blogspot.com/-GUQ5ELVNwX8/Ue5f-KghdUI/AAAAAAAAA_U/m_7IhQoM6J0/s1600/21110_448316405251402_917372794_n.jpg\")
![](\"http://3.bp.blogspot.com/-kIRzLfkSPRs/Ue5f--CJE5I/AAAAAAAAA_k/anvIKB88Bgk/s1600/Arnold-Conquer-workoutmotivation.jpg\")
![](\"http://2.bp.blogspot.com/-faudmiPbRak/UeyzCH_wxaI/AAAAAAAAA90/m5x8O_9cURQ/s1600/fear-is-a-prison.jpg\")
![](\"http://2.bp.blogspot.com/-JLDJ2CCmSqU/Ue14cL33prI/AAAAAAAAA-o/yqmCQdc5QXk/s1600/66869_10152726509630062_1650984556_n.png\")
![](\"http://1.bp.blogspot.com/-L5f6n7gXfSA/Ue14jICLsnI/AAAAAAAAA-w/wGZB1scQyBo/s1600/fitness-motivation-running-Favim.com-326874.jpg\")
![](\"http://2.bp.blogspot.com/-AjTPjwp6uQQ/UetkdSWAiaI/AAAAAAAAA80/ClwaGojX5WI/s1600/wall-e-human.jpg\")
![](\"http://4.bp.blogspot.com/-6M3jnHnNEuA/UevSvUs24WI/AAAAAAAAA9c/zUBTf2FL2sA/s1600/59087-funny-wish-me-luck.jpg\")
![](\"http://3.bp.blogspot.com/-cK7vcRLcbEI/Uetb8vg4nMI/AAAAAAAAA8k/DsI3aMVEcpk/s1600/1053.jpg\")
![](\"http://3.bp.blogspot.com/-SsNI8S94fn4/UevTXcAAHZI/AAAAAAAAA9k/Aeylil0asq8/s1600/exercise-motivation-required.png\")
![\"Napoleon](\"http://2.bp.blogspot.com/-Fw0jU5iLeow/UekvEA0gwTI/AAAAAAAAA70/FSZOEU-D1ig/s1600/napoleon.gif\" "\\"\\"")
![\"Seriously,](\"http://3.bp.blogspot.com/-HnIbI723FHk/UenRvsPPWRI/AAAAAAAAA8E/UKO-ne0a-Cg/s1600/34414-marilyn-monroe-Bro-do-you-even-fMI6.jpeg\" "\\"\\"")
![\"Over](\"http://2.bp.blogspot.com/--tY10BME1TY/UektrjJFZZI/AAAAAAAAA7o/PLzfycTdFMU/s1600/toomuchweight.jpg\" "\\"\\"")
![\"Do](\"http://1.bp.blogspot.com/-oM2rBjZZpN0/UenY_vlMoUI/AAAAAAAAA8U/5cuHUP0HnBg/s1600/3s27l9.jpg\" "\\"\\"")
![](\"http://2.bp.blogspot.com/-8LEdP8TY7uI/Ueh2Kn3CLTI/AAAAAAAAA68/bioat3OphxI/s1600/IMG_20130718_185043_332.jpg\")
![](\"http://4.bp.blogspot.com/-ARO0dmTM850/Ueh6m1P9GHI/AAAAAAAAA7M/dYtSapsxcFM/s1600/Herp-Derp-Derp-Derp-random-28593627-486-301.jpg\")
![](\"http://3.bp.blogspot.com/-ONzPg3iqFLs/UeaWsiJHU5I/AAAAAAAAAyM/wkdb16o11T4/s1600/legdaybeforeafter.jpg\")
![](\"http://4.bp.blogspot.com/-xWp_aCJOgkU/Ueb8LZgLgtI/AAAAAAAAAyc/6ZD5b4JqHv4/s1600/leg-day-1.jpg\")
![](\"http://3.bp.blogspot.com/-f2tWbQ0bCwE/Uik2B-wI5xI/AAAAAAAABb4/gD_3CMfM1mQ/s1600/FitAID-logo-.jpg\"){kind=logo}
![](\"http://3.bp.blogspot.com/-UNg7aTuYD08/UilLi1xgfhI/AAAAAAAABc0/dL8gNcy90VA/s1600/IMG_20130812_132634_341.jpg\")
![](\"http://1.bp.blogspot.com/-Nxxata_goBg/UilN3in2cjI/AAAAAAAABc8/kggW-lhnVWE/s1600/IMG_20130812_132656_038.jpg\")
![](\"http://2.bp.blogspot.com/-8KozgjI6QQU/UinH5OgUMUI/AAAAAAAABdU/8pQhnuk4qL0/s1600/IMG_20130812_133025_495.jpg\")
![](\"http://4.bp.blogspot.com/-GtyhSjmy93U/UinUHUJN1YI/AAAAAAAABeM/1mAXIgHp8YI/s1600/91YkeZO8FoL._SL1500_.jpg\")
![](\"http://2.bp.blogspot.com/-OPAiTJMyF4E/UineGILUchI/AAAAAAAABfA/2YxoqH0YKTw/s1600/IMG_20130821_115725_432.jpg\")
![](\"http://4.bp.blogspot.com/-L5PKdLzgpXM/UinTi9_f-pI/AAAAAAAABd8/ZHK3YkrjEhQ/s1600/fitaidxfit2.jpeg\")
![](\"http://2.bp.blogspot.com/-wET4yX34CK0/UinTPdbvCqI/AAAAAAAABd0/sAOgLVl4w-U/s1600/fitaidxfit.jpg\")
![](\"http://4.bp.blogspot.com/-WVYWIZmq2CQ/UixpzldGGzI/AAAAAAAABfc/lL62QPLvk1I/s1600/sealofapproval-fitaid.jpg\")
![](\"http://1.bp.blogspot.com/-Vdw5QKqNDow/UedbfP4nSDI/AAAAAAAAA0U/fWJ5jUY5QEo/s1600/34_537932327232_218_n.jpg\")
![](\"http://4.bp.blogspot.com/-2plmGLIcc6A/UedcRsXckdI/AAAAAAAAA0g/GCPcordnf78/s1600/274_584599565712_7157_n.jpg\")
![](\"http://2.bp.blogspot.com/-_4LkS-8mBGs/UedcciBqjRI/AAAAAAAAA0o/_pZZAJa895E/s1600/308_589489645952_8413_n.jpg\")
![](\"http://4.bp.blogspot.com/-ZsD0i-aZCEc/UedQR-ke0LI/AAAAAAAAAz4/Oip0QnwDWfY/s1600/41351_847720569112_2734506_n.jpg\")
![](\"http://3.bp.blogspot.com/-z9N4OGQsklM/Uedhk6vl-wI/AAAAAAAAA1A/l1pquUgxO4M/s1600/705673_10101066393515732_1982462519_o.jpg\")
![](\"http://4.bp.blogspot.com/-wtLp0biNyeU/UedjLCXYcpI/AAAAAAAAA1Q/OlpkVgRXwLk/s1600/1064785_10101402791037402_1587750951_o.jpg\")
![](\"http://2.bp.blogspot.com/-dED0vVFuDe4/UkEH342YwbI/AAAAAAAABvI/Py-k2Y4UIeI/s1600/beforebefore2.jpg\")
![](\"http://3.bp.blogspot.com/-N4UaeSXHlT8/UkEHYHVEOBI/AAAAAAAABu4/QIdbboON7tM/s1600/beforebefore1.jpg\")
![](\"http://2.bp.blogspot.com/-cMpUzCrMLqM/UkEMC-bGTeI/AAAAAAAABv4/8FYmFEMO8iE/s1600/beforeinsanity2.jpg\")
![](\"http://2.bp.blogspot.com/-vzoMghfT2Xo/UkEMC-G0XpI/AAAAAAAABv8/kEs6XrQDqYo/s1600/beforeinsanity.jpg\")
![](\"http://2.bp.blogspot.com/-r4FTP_3JgSM/UkEKQAxTnRI/AAAAAAAABvY/HsePoNcy_T0/s1600/beforeasylum2.jpg\")
![](\"http://3.bp.blogspot.com/-Lk6t2s2Y0ns/UkEKP_9ny1I/AAAAAAAABvU/fHK4otFKRbI/s1600/beforeasylum1.jpg\")
![](\"http://1.bp.blogspot.com/-3clOkCysBSk/UkEMV-_lXHI/AAAAAAAABwI/RBPDZ_1P6F4/s1600/beforecombat2.jpg\")
![](\"http://1.bp.blogspot.com/-c_4Xf4A-VIo/UkEMWL28L-I/AAAAAAAABwM/rgl88YDx-LA/s1600/beforecombat1.jpg\")
![](\"http://3.bp.blogspot.com/-UFMz7tUlHfs/UkEMpP_hCfI/AAAAAAAABwY/rYsoz4v__fA/s1600/beforebeast2.jpg\")
![](\"http://2.bp.blogspot.com/-YopO_kzQWzo/UkEMpaJcWKI/AAAAAAAABwg/qqZHPaeFftE/s1600/beforebeast1.jpg\")
![](\"http://4.bp.blogspot.com/-AFAs6j_1LTA/UkEN_CUMKKI/AAAAAAAABxE/idGIC-uXV-g/s1600/afterbeast2.jpg\")
![](\"http://3.bp.blogspot.com/-CNL9zY4pBNI/UkENqA3WXKI/AAAAAAAABw8/j1H-Mhy0fpU/s1600/afterbeast1.jpg\")
![](\"http://4.bp.blogspot.com/-JRi70va4otg/UsuoiDwGdJI/AAAAAAAAGLQ/rSaArIvgDn4/s1600/aftert251.jpg\")
![](\"http://1.bp.blogspot.com/-FEf5na_QHjQ/Usuon_rIkLI/AAAAAAAAGLY/aiZQoa8_I44/s1600/aftert252.jpg\")
![](\"http://1.bp.blogspot.com/-lHCbowevQw4/UkB8YlqF-4I/AAAAAAAABrc/lzmkXaZqsUI/s1600/1235198_10202121317063399_705503009_n.jpg\"){kind=link}
![](\"http://4.bp.blogspot.com/-YNiTGWMGjdQ/Ul8B2gOPqmI/AAAAAAAAB40/yD6mHGOCFO4/s1600/P90XLogo_low_res.jpg\"){kind=link}
![flowchart on changing habits](\"http://charlesduhigg.com/wp-content/uploads/2012/04/How-to-Change-a-Habit.jpg\"){kind=link}